neverhomemaker: share tips

Showing posts with label share tips. Show all posts

Changing Up the Commute

>> Friday, May 28, 2010

I'm lucky enough to live only a few miles away from where I work. So, I really have no need for a car. Right? Well, truth be told -- my area isn't exactly bike-friendly. Yes, there are bike lanes and sidewalks, but they involve trekking across busy highways with loads of traffic. A non-auto commute, needless to say, is certainly not for the faint of heart. But I decided to give it a try earlier this week when the temps were high and the clouds were few.

The result: I am still in one piece. I got to work. I got home from work. I got some good exercise. And I'm planning to do it at least two to three times a week -- weather permitting.

Commuting to work by bus, bike, or on foot requires a certain level of planning, however. So, if you're fortunate enough to live close to your place of employment, you might consider taking alternative transportation for a day or two. Just to try it out. For the purpose of this post, I'm concentrating specifically on biking and walking. Not only is it good for the environment, but it's also good for your wallet and waistline.

Here are just a few tips to get you started:

1.) Plan out your route considering safety, ease of travel, and time. There are likely multiple ways to get where you need to be. Figure out the good, bad, and ugly about each. For me, the long way around is definitely quieter, but involves more hills and several more miles. As a compromise, I take the short way -- but in the area where I feel least safe, I ride on the sidewalk. I see others doing the same thing, so it's not a horrible thing to do (I know bicyclists need to obey traffic laws -- but until they improve the bike lanes around here, I'll break them for the 1/2 mile that makes me feel uneasy). But look at all your options and plan accordingly.

2.) Dress appropriately. The temps in our area were in the high 80s this week. So, I knew I didn't want to be a mess when I got to work. I dressed in layers. Packed a cardigan for the inevitable office chill (too much air conditioning). I wore spiffy shorts one day, a stretchy skirt the next (and, yes, it's possible to bike in a skirt and still be descent . . . practice makes perfect). If you're especially self conscious about sweating, etc., pack another shirt. Wear sensible shoes. If you're walking, flip-flops just won't do. And high heels on a bike? I don't think so. If you're concerned with fashion, think about bringing a change of clothes. Ultimately, you don't want to sacrifice safety and comfort for fashion.

3.) Saddle up with a backpack. Include other key gear. If you're walking, having a backpack will help alleviate back problems. You can stow away lunch, a laptop, your purse, change of shoes (if necessary), etc. If you're biking, same thing -- but you'll also need to throw in a bike lock. Oh, yeah. And don't forget a HELMET. I never, ever, EVER ride without a helmet. When you're on the road with cars buzzing past you going 1,000,000 miles an hour, you'll be happy you're wearing one, too.

4.) Pack all your supplies. As I mention above, you want to pack smart. But this doesn't just include the basic necessities. You'll also want to be sure to bring a bottle of water with you. (Hydrate, please!) Furthermore, if it's hot outside, you may even want to consider bringing your getting-ready routine on the road with you. Nothing's worse than melted makeup with asphalt embedded in your pores. I pack a small toiletries bag so that I can apply my makeup and fix my hair in the bathroom at work. I also bring deodorant and some face soap so I can lather up a bit beforehand. If you don't feel like carrying all of this in your bag, you may want to keep a supply kit in your desk.

5.) Leave yourself enough time to get to your destination. I was completely surprised to learn that it takes me exactly the same amount of time to bike to work as it does to drive and walk from my car to my office. Astounded, in fact. But I didn't know this the first day, so I was sure to allow myself a full half hour just in case. You may even wish to do a test walk or bike ride on a weekend to see how long it takes to get from point A to point B.

But leave yourself enough time to get to your office so that you won't be rushing and perhaps ignoring the rules in the following step . . .

6.) Obey the rules. Yeah, I'm not going to lie. I do break a biking rule on my route. But, unless there's a reason that is particularly compelling (seriously, folks -- that part of my route is DANGEROUS, so I'd rather take my chances with a couple pedestrians on the sidewalk), you must obey traffic rules on your ride. This includes hand signaling. Both walkers and bikers must look both ways a.) for your own safety and b.) for the safety of others. Think about when you're in the driver's seat in your vehicle. It's frustrating when you see cyclists, etc. not obeying rules (or just being confusing and oblivious). So, you want to be the model . . . less frustration for those in cars, less chance of accidents for you.

One more thing: Just like you would for your vehicle, be sure to check that your bike is in good working order being heading out. Check the brakes, tire levels, etc. And consider carrying a bike kit with you for any unforeseen emergencies.

One of my friends describes biking to her place of work as "empowering" -- and I certainly agree with her. The days I chose to get here without my car, I felt liberated. I felt happy and strong. I was also happy about the extra exercise I was squeezing in. And despite the relative difficulty of my particular route, it was fun! So, if you choose to travel an alternative way to your 9 to 5, be safe. And let us know if you have any other tips to add! Just leave a comment or email us at neverhomemaker@gmail.com.

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Early to Rise, Early to Run

>> Friday, May 7, 2010

I have been struggling with running ever since our long bike ride last weekend. My legs have been tights. The temps have been high. And I've been running with Stephen -- which, even at his "slowest" is a quick clip for me. This morning, I was able to accomplish not one, but TWO goals: Run longer than 6 miles and run in the morning! So, at 6:33AM, I set out to run 7 miles. This post focuses on that second goal, because it's a more long-standing one with me: running in the morning . . .

Keep in mind that this morning's jaunt was the first non-race morning run in months. So, when you read these tips, it's sort of a do as I say, not as I've been doing kind of thing. Several years ago, I would run mornings (that's morning-runner Ashley, below). Loved every minute of it. But as my jobs got tougher (and schedules changed, etc.), I got lazy. I also let go of all the actions I knew would make me successful.

So, I'm writing this post selfishly to remind myself of all the good things I should do (and you should, too!) to ensure awesome morning runs. If you hate heat as much as I do, you'll be thankful when you get out of work (or school) and it's in the high 80s . . . and all you have to do is go home and drink an ice-cold beer.

Get up early. You need to carve out an extra hour or so to start. I'll get into this later, but the whole hour isn't to run. I don't just get out of bed, slap on my shoes, and head out the door. But start by getting up an hour earlier (or so) for at least a week (I recommend two) before you want to try running. That way, you'll feel awake, not like you're desperately trying to get up that early AND run.

Eat something. This also goes for the before you start running in the morning. If you're anything like me, eating in the early AM is difficult. So, practice. If you're going to be successful at running in the AM, you need to consume at least a little something-something. For me, a handful of walnuts or almonds do the trick. You may want to make a slice of wheat toast and slather it with a bit of peanut butter. Maybe half an energy bar (though, be careful with the calorie-loaded and overly-sugary kinds). Energy chunks. Just anything to give yourself a little energy. And don't forget to drink some water, too. A small glass will do -- but if you really think about it, you've not consumed anything in over 7 to 9 hours. You need to replenish your energy stores!

Start small. If you're new to running, you may want to start with walking in the mornings first. Even if you're not new, warming up with half a mile of walking might help you catch your stride. Or maybe a short bike ride around the neighborhood. Starting small also means lowering your distance expectations (after all, no workout is too short or too slow). Don't make your first morning run a 13-miler. I ran 7 this morning, but only because I haven't had a successful run in DAYS. Had I planned more "normally," I would have done 4.

Lose your expectations for speed. Those of you out there with Garmins permanently affixed to your wrists may notice your pace is slower in the AM hours. This is expected and certainly OK. What you see above is -- first, an 8+ mile run I did in the afternoon and then -- second, the 7-miler I ran this morning. Notice the difference in pace. Both runs were of similar planned exertion -- however, I started the morning one off much slower for the first couple miles. You'll notice, though, that I return to my typical pace by the end. You need to give your body time to warm up before you can speed things up. (Notice the gradual increase in pace -- below.)

Better yet, lose ALL expectations (at least to start). If you're having a ton of trouble running in the morning, lose the watch, tunes, and route-mapping. Be a Zen runner, really. Just go for as long and as fast as you can. Listen to the birds. Look at the trees. Enjoy being outdoors (or on a treadmill, I guess -- but I don't particularly enjoy that). Just get yourself moving . . . and in a few days (or weeks, that's OK, too) you should be on your way.

Eat breakfast. When you're done with your run -- refuel. If you didn't leave enough time for yourself, MAKE TIME. You will feel so very hungry for the rest of the day. You won't be providing the proper nutrition your body needs. Basically, you won't be able to sustain a morning running schedule.

Plan ahead. After trying it out for a few days, evaluate your progress. It might be easier if you set out your clothing the night before. Maybe running in the morning means making your lunch the day before, too. Perhaps your getting-ready routine needs to change slightly (I'm relatively low maintenance, but you get the picture). You may also need to go to be earlier. Actually, no -- you WILL need to go to bed earlier. But that's OK because you'll have tons of time in your evenings, now. And you won't be running in the hot, hot heat.

Bottom line: It's hard to break your habits and start new ones, but eventually, you WILL be able to do it. And it will feel glorious.

OTHER RUNNING-RELATED POSTS:

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Help Us! How Does Your Garden Grow?

>> Thursday, April 29, 2010

My left hamstring has been incredibly tight since the race, so this weekend will likely not mean a long run for me. So, I'm trying to plan my days accordingly. Trying to fill them to the brim with production and relaxing activities. Tomorrow we're spending an "intimate evening" with Andy Samberg (really, that's what the poster says for the event). And I couldn't be more thrilled. If you've been living under a rock, Andy Samberg is on SNL. He's hilarious. Google him.

Anyway, Saturday's weather is supposed to be especially brilliant (yes, too much of Jaime Oliver's Food Revolution), so we're planning a 20-mile bike trek to a nearby river town. 40 miles in all. That is, if our bikes are in OK condition to make sure a voyage. I'm sure after a quick tune-up, we'll be good to go.

But another item on the agenda is to start planting a garden. We have a (very) small plot (probably 3 feet by 5 feet) in our backyard where we've grown anything from basil to pumpkins to peppers. We even grew that proud pumpkin you see below. But how that happened is an entirely different story. Basically, Stephen is the expert of the two of us in this particular area. I don't have a green thumb. Really, it's more out of choice than lack of talent. I just haven't gotten into the whole growing and gardening thing. But I'd like to try.

As I mentioned in my last Foodie Book Club post -- one of my goals is to make a meal using entirely locally grown ingredients. Of course, it's be cool if those ingredients could not only be grown in my zip code, but also at my own address. What do you think?

Here's the thing. We could totally use your help with this project. We have the time. We have a small budget. We even have some compost we could throw on there (more about that in another post). And we certainly have the desire to grow a little garden.

But -- most importantly -- what should we grow? (Veggies, herbs, etc.?)
Should we expand the plot to allow room for variety?
What plants do well with little maintenance?
What plants are the most rewarding, even if they're difficult to maintain?
Should we go with seeds or small plants?
How should we organize everything?
How can we keep critters out? (We live in town, but still -- we get animals.)

Yeah. We could Google it. We could read books. We likely will do all those things. But we'd love to hear your thoughts and suggestions. Please, please, please leave us a comment or email us at neverhomemaker@gmail.com.

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How To: Take the Stink Out of Your Workout Gear

>> Tuesday, April 13, 2010

What's behind this door? It's our third bedroom -- so, the laundry room, of course! Now, some of my favorite clothing items are in my fitness wardrobe (like my new Lululemon ensemble and my running skirt). On a daily basis, items are drenched with gallons of my putrid sweat. (I hope most of you have finished lunch by now.) I'm not embarrassed to say I sweat like a hog. In fact, I take pride in this fact -- it means I workout hard and that my body is efficient with cooling itself.

What I don't take pride in, however, are my housekeeping skills. And one major component of housekeeping is laundry.

Until recently, I didn't care much about throwing my regular workout gear and my "normal" clothes into the wash together. Wash, spin, and dry . . . it's all good. But Stephen has become increasingly picky about his running items -- not wanting me to dry them, etc. -- and it's made me become so, too. So we decided to come up with some tips and tricks for washing your most active -- and likely most expensive -- clothing

First, take a look at these labels from randomly selected items in our laundry basket:

What do they all have in common? Not a spec of natural fiber among them. Yup -- here we have nylon, polyester, Lycra, and more spandex than can be found in Richard Simmons' short-shorts. These special materials call for special handling, but don't go out and buy that fancy sports-only detergent just yet.

Now check out the cleaning instructions that I found most common among all pieces of clothing:

So, we're OK to machine wash -- cold. Like colors (and fabrics, I'm assuming). No ironing. No fabric softeners. Tumble dry on low. Or even line dry. It's all so confusing. And for a while, we tried to treat pieces individually -- meet their specific needs. As a person who absolutely hates doing laundry, I said ENOUGH IS ENOUGH.

Here's a one-size-fits-all approach to laundering your workout gear. We find these methods work on pretty much every item -- keeping each performance-ready and stink-free.

Set your washer to the warm/cold setting. This way, you can get the benefit of the warm water's scrubbing power . . . without the fading effects of hot water. We have also used only the cold water setting, but sometimes we find our clothes aren't as fresh as we'd like. So, water temperature matters.
Also set your washer to the heavy duty setting. This way, you get a better clean without setting your timer longer -- thereby wasting less water in the process. You need that heavy duty power versus a regular or gentle cycle to power through the smelly sweat-soaked garments.
Consider buying a cold-wash detergent. This way, it's specifically formulated for cold washing temperatures. Otherwise, we've had good results using our generic liquid and powder detergents. Our favorite right now is Method Laundry Detergent in "free + clear," though it's a bit pricey. Overall, we like using unscented detergents because when you're hot and sweaty, that perfume-y smell tends to overwhelm.
Hit the kitchen. If your clothes are extra stinky, consider adding some scoops (1/2 cup to a full cup, depending on load size) of baking soda. I've also read that vinegar can help, though I've never tried it. But the method is to fill a spray bottle with vinegar (just regular, nothing fancy), and spot treat your items. So, say, spray some on the underarms of your shirts.
Steer clear of the dryer. That's right: don't dry your clothes. We don't dry any of our workout stuff because, for example, some of these man-made materials may melt or lose their elasticity under hot heat. In fact, at times I've smelled a slightly melt-y smell after drying something by mistake. So, save some energy and just lie them out flat or hang them up. We have some ropes in our basement specifically installed for this purpose.
If you must use a dryer, don't use fabric sheets. They can coat your clothing in their scent and softening "stuff" -- effectively taking away the benefits your fancy clothes have with sweat-wicking power, etc.

Overall, good exercise clothes are expensive, but they offer many benefits including moisture-wicking abilities, extra stretch, lightweight-warmth, cool-ness, etc. You need to care for them correctly to ensure these awesome powers stay, well, powerful. But if you treat 'em right, they'll return the favor again and again. And if you have any tips to share that we didn't cover, please leave us a comment or email us at neverhomemaker@gmail.com.

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READER SPOTLIGHT: Save Money, Work Out at Home

>> Friday, March 19, 2010

Hey, everyone! I'm Kristi from Life at the Chateau Whitman. Now, as someone who is genuinely interested in fitness and being active, I have to make a confession. I am anti-gym. That's right. I hate the gym. Why? In my situation, going to the gym requires me to get in my car, drive there, find parking (which is a big issue at my campus gym), and change clothes. Before I even start exercising, I've spent at least a half hour of my life getting there and getting ready (not to mention the equal requirements of time and travel for the way home).

My workouts at home usually last around 30 minutes. Look, we're all busy. Why should a 30 minute workout take 1.5-2 hours? That leads to too many popular excuses ("I don't have time today" and "I just don't feel motivated enough to go anywhere.") And who can forget the obvious reason to work out at home? Expensive gym memberships and contracts.

After doing the free online videos for a few months, I decided to buy a couple dvds to make my own fitness collection (useful in case our Internet is ever down, and I need to get my workout in - I really don't like excuses). Here are my favorites:

Jillian Michaels 30 Day Shred - An awesome 20-minute workout that combines cardio with strength training (like circuit training - extremely effective). There are 3 workouts on the dvd, each more advanced than the prior. Love this one.
Jillian Michaels Maximize series - I guess my love for Jillian Michaels is obvous, but these are simply great workouts. They are not dancy and bouncy like those annoying choreographed 80s cardio videos. These are more gritty, with hard strength moves and no-holds-barred cardio intervals. You can get good deals on the set on Amazon or Ebay. I got a five-dvd set (four circuit-type dvds and one cardio kickboxing) for $24.
Billy Blanks Ultimate Tae Bo - Not for beginners! This is an intense workout that requires you to pay attention and keep up.
Winsor Pilates - While not a cardio dvd (like the rest of my dvds above), these videos are great for beginner and advanced pilates.
Shape Your Abs - Also not cardio, but this is a great dvd by Shape Magazine for working your core muscles. There are a few different workouts that you can mix and match, depending on how long you'd like your workout to be. After doing these routines, you will definitely feel it.

If you'd like more tips on how to save money by working out at home, just check out the rest of my blog post about it. There's info on strength training and used fitness equipment, as well as a hefty list of handy links to help you on your way.

Thanks to Kristi for sharing with us these great tips -- I so agree that if you can spare the gym membership, it's totally worth it. And I'm a runner -- so you know all I need to work up a sweat is a good pair of shoes and some motivation. Again, you can read more on her blog (Life at the Chateau Whitman).

This has been yet another READER SPOTLIGHT! And if you'd like to be featured, just check out our info post with all the gooey details about the spotlight, as well as guest posting opportunities. And keep an eye out for next Friday's post.

Like what you just read? You can subscribe to the feed of these posts or follow us on Twitter or Facebook to be the first to know what the (never home)makers are up to. And we’ll love you forever!

Ice Baths: A (Somewhat) Necessary Evil

>> Wednesday, March 10, 2010

I mentioned something the other day about how gorgeous the weather has been here in Upstate NY. Sunny. 50 degrees. Yet, we still have (or this weekend we had) a foot of snow in the backyard. I made good use of the stuff after my 11-miler on Sunday. That's right -- I made the snow my very own outdoor ice bath. (Minus the bath part.)

How is literally freezing your ass off helpful to your running? Well, for one thing -- it dramatically reduces muscle soreness. When you've finished a hard, long workout (like my 20-milers during marathon training), your muscles are screaming and inflamed. Icing soothes and protects them from further damage (jumping into a hot tub -- though insanely wonderful -- will just make the inflammation worse). It allows your blood vessels to constrict and ultimately return to their normal state much faster than if you just take a hot shower.

Bottom line: You feel better the next day.

HOW TO?

If you don't have a patch of the frosty stuff at your disposal, you can draw your own ice bath -- indoors. Just fill your bathtub with about half a foot of cold water (enough to submerge just your lower half), add some ice cubes (maybe a couple trays -- though, the cold water should work just fine -- you want the temperature to be between 50 and 60 degrees F). Then, if it's your first bath, sit in there for about 5 minutes. It's difficult at first -- painful, even. But if you find it's something that works for you, work your way up to 10 minutes.

Stephen's a champ with ice baths. I am not. So, though I write this post to share with you all, I assure you: Ice baths aren't for everyone. But when you're done, your legs feel like they've taken a week-long vacation in the Tropics. Not the heat part, just the restful, exotic-location part.

SOME TIPS:

So. Do you feel ready to try it? Seriously, it's COLD. And you won't really want to go inside those mean waters when you realize how cold it actually is. Here are some tips. Some things we do to make the whole process less agonizing (mentally and physically).

We make a cup of tea or hot cocoa. Drinking something warm tends to help. Takes off the edge.
We dress warmly on top -- usually a couple sweaters -- and also for some odd reason, I always wear socks. Makes my feet feel slightly less cold? Might all be in my mind. I also wear running tights. No romance, here. This is a fully-clothed bath, for sure.
We set a timer. That way, we're not obsessively watching the clock. Hearing each frigid second tick by.
We take turns. When you're done with the ice bath, it's exceedingly difficult to get out of the tub. Your legs are very cold. So, we help each other out, quite literally.
We play 20 questions. Or another game of sorts. Something to keep our minds off the fact that our lower half is almost -- but by no means completely -- numb.

OK. It really isn't the most awful thing ever. But, it's not the most pleasant. I'm not going to lie. So, if you don't like it after the first try -- I encourage you to try again. Because you'll feel so much better the next day. Really. I'm a baby about it, but there are some runs that just require an ice bath. And it's so worth the temporary discomfort.

Also note: If your bottom half starts to go completely numb at any point during this process (likely not to happen), that's not a good thing. That means the bath is TOO cold, and it can damage your muscles. So get yourself a thermometer and check it out (keeping in mind your steamy body will cause the water temps to rise when you enter the bath).

Again, the temperature should be somewhere between 50 and 60 degrees F. You don't gain anything from a colder bath. And feel free to take a warm shower half and hour to an hour after your trip to the Arctic.

OTHER RUNNING-RELATED POSTS:

How to Run Long: LSD for Beginners

>> Tuesday, February 16, 2010

Marathon runners aren't the only runners who need to run long (LSD: long slow distance). In fact, "long" is an extremely subjective term with extremely different meanings depending on

. . . how many years you've been running,
how many miles you log each week,
and what your training goals are.

For the purpose of this post, I'm going to define running long as anything over 1 hour, because I know we have a lot of beginners out there. For those of you veterans, I mean anything more than 10 miles. The training principles are relatively the same, and I think it's important for newer runners to develop good habits that will translate well into even longer distances.

So what are the benefits to running long? Well, along with varying your workouts to avoid mental (and physical) burnout, the long run teaches your body to burn fat as fuel . . . to pump blood to your tired muscles (in fact, you develop extra capillaries in the process) . . . to utilize all your muscles (both fast-twitch and slow) in endurance feats . . . and to cope with more time on your feet (and, therefore, help with your speed at shorter distances over time). If you're training for distance events, running long also teaches your mind to deal psychologically.

But you can't just set out on an hour-long run if you've only been running 15 or 30 minutes at a time. You'll probably be able to do it, but your body needs the gradual build-up to longer distances or you'll likely experience injury.

Step #1: Look at your training. What are your goals? What have you been running? If you're training for your first 5K, running long might not be a goal for you right now. Instead, concentrate on building up your base mileage to at least 15 miles a week. But once you get into a few races and/or log some more time on your feet, you'll be ready to go.

If you're already in training for a 10K or above, follow the steps below . . . (However, note this isn't a substitute for a training program, which offers more specific information depending on your intended distance.)

Step #2: Prepare. You need to treat your long runs like you treat your races. It's an event. Make sure you hydrate adequately the day before. Eat a good dinner full of carbs and try not to eat anything "weird" that might cause digestive problems the next day. And the morning of, make sure you eat at least SOMETHING for breakfast. I'm guilty of skipping the meal at times, but you'll feel it . . . and you don't want to run out of energy when you're miles away from home. A simple piece of whole wheat toast with peanut butter should do the trick.

Basically: Treat yourself well, get enough rest, and if you're sick -- consider postponing. LSD can zap your energy and make it more difficult to rebound from sickness . . . consider doing some light cross-training. And doing a bit of pre-run prep will help you when you decide to race. You'll be familiar with the routine.

Step #3: Gradually increase distance. Start with your longest run. Say that's 4 miles right now. Add 10 minutes (or about 1 mile) to that run the week you're ready to start. The next week, add another mile to that run. The following week, take a rest where you go back to that 4-mile distance. You don't want to increase physical demands too quickly . . . so keep it gradual. And, again, look at training plans as your guide.

The long run workout often follows the following pattern:

starting distance (your longest run to date)
increase 1 mile
increase 1 mile
step-back to starting distance
increase 1 mile (to 1 more than your longest run)
increase 1 mile
step-back (to 1 more than your last step-back distance)
etc. until you reach your max distance (for marathoners, that's 20 miles, for 10K-ers, that might be 8 or 9-ish)

Step #4: Go ssllooww. (Photo from Amdro.com) Long runs are not to be completed at your usual pace. Under no circumstances should you run them at your goal race pace, or you'll be on the road to physical burnout. I've heard anywhere from a 1 to 2 minutes slower than your race pace range.

How does this translate if you haven't run a race . . . or don't have a goal? I typically run my "usual" easy runs at an 8:15 to 8:30 pace . . . and my long runs are usually around 8:50 to 9:00. So, I'd say 30 to 45 seconds slower than your easy runs. The key is to feel it out. I always start my long runs incredibly slow. Almost so I feel my legs aren't propelling me forward. OK. That's dramatic, but I don't push myself at all. Then I find that if I do this for about 10 minutes, I eventually settle on a pace I find comfortable for the rest of the ride. You shouldn't be panting . . . you should be able to talk without running out of breath . . . and you really should be enjoying yourself.

Your long run isn't for developing speed. If you're interested in doing that, check out another one of our running posts: Running for SPEED: How To.

Step #5: Stay sane. If you've been running long for a while and are beginning to push beyond the 2-hour mark . . . staying sane might sound absolutely impossible. But if you employ some mental tricks, you should be able to push through the crazies. I take music with me sometimes. But, strangely, other times I can't listen to music because I know about how long each song is, and -- therefore -- how long I've been running.

Other times I break the run into 30-minute chunks. When I reach the end of each "chunk" I picture myself finishing a race and somehow mentally cross it out. It makes me feel better. But I try my very best to not continually look at my watch. Instead, I've on occasion left my watch at my house on the front step (with some water for hydration) and I make loops around that I know are about that distance/time.

Going slow also helps me stay sane because I'm comfortable. It makes running more of an experience than a workout. And more fun than work. It took me a while to feel this way, though. Does anyone else have any tips or tricks to share? We'd love if you'd comment!

Step #6: Fuel and hydrate. Maybe not like we do at the end of the Boilermaker, but -- hey! When you're running long, fuel and hydration become an issue. A general rule is to drink something (even just a sip -- but it's recommended to drink 6 to 8 ounces) for every 20 minutes you're out there. Runs of 1-hour aren't too bad, but if you start getting over the 90-minute mark, you need to consider adding some sports drinks and possibly taking gels or other sources of fuel with you (or looping around a drop spot -- like my house example above).

I'm bad with this "rule" and typically don't drink on my runs unless they're longer than 90 minutes (or if it's summer and ungodly hot). I do drink sports drinks -- but I make my own by getting the big tubs of powered Gatorade and making a watered-down version. I find myself craving this flavor during the run . . . and get an extra boost of energy the minute it touches my lips.

There are SO many different theories and recommendations when it comes to hydration and fueling for the LSD. Here are some resources if you're interested:

Step #7: Recover smart. Just as it's important to treat your body right BEFORE the run . . . it's just as important (if not more) to recover properly. This means you need to consume something as soon as you can -- especially fluids. I have trouble eating after a long run. I can't seem to stomach whole food, so I go with smoothies or chocolate soy milk. Get a mix of carbs and protein in there, if you can, as that's what your body desperately needs and craves.

Here's my favorite post-run smoothie recipe -- just throw together and blend!

1 cup frozen strawberries
1 banana
1 tablespoon chocolate protein powder
2 tablespoons natural peanut butter
1 tablespoon flax meal
1-1/2 cups soy milk

Then try to eat more of a "real" meal sometime within the next two hours. Make sure you pay attention to all the healthy food groups. But you can reward yourself a bit, too. I enjoy homemade veggie pizza. And if you run, say, 10 miles . . . that's almost 1,000 calories you have to work with!!! And here are some more tips on how to recover smart.

Of course, make some time to be horizontal -- whether this means taking a nap, crashing a bit on the couch, or just taking it easy. It's one of my favorite parts of being a runner. Earning some TV time!

OTHER RUNNING-RELATED POSTS:

What's the Deal? Reader Spotlight on (never home)maker

>> Thursday, February 4, 2010

Do you read (never home)maker? (Check!)
Do you have something you'd like to share with us? (Maybe?)

Then you might be interested in our new READER SPOTLIGHT series. The best part is, you don't need a blog to participate. We were looking at all the ~~good~~ great reads we've been collecting in this month's Blog Love Fest, and it got us thinking: You're all making such tasty stuff, DIY-ing such amazing projects, writing such wonderful posts, taking such gorgeous photos . . . and we'd love to share it with everyone!

The Deal: Every Friday (starting as soon as we get submissions -- so we're talking you could perhaps be featured tomorrow if you get back to us today!) we'd like to dedicate an entire post to YOU -- and you, and you, and you, and you.

The Criteria: Just follow the guidelines below . . .

We'd appreciate if what you send us fits with the theme of our blog. DIY projects, recipes (of the vegan or vegetarian persuasion), budget-friendly tips and tricks, style suggestions, running and health-related musings, yoga poses, etc.
We'd love you include at least one photo to help describe, illustrate, etc. what you're writing about. You don't need to be a photography king or queen, but attention to detail (good lighting, etc.) is appreciated.
We'd be smitten if you write something brief -- however much text you feel you need to, but no more than 150 words or so (recipes can be longer, of course). So, if you don't need many words -- less is more. Don't feel you need to go on and on if you just have something short to share.
We'd like if recipe submissions could be proofed carefully (so if people try to make your stuff, it will turn out right).
We'd be totally cool with you sharing previous posts from your blog. Just write up a brief summary and provide a link to your site.
We'd also very much appreciate if you include some information about you. This could just be a brief one-sentence bio . . . a photo . . . a link to your blog . . . or whatever else you think will help us know YOU more.
We'd be more than happy to answer any questions you may have. Just leave us a comment or email us at neverhomemaker@gmail.com.

What's in it for me? Our humble site gets around 1,000 visitors a day. We have a dedicated and much-loved subscriber base of 545 people (and that's as of today, but it's growing, thanks to wonderful folks like you!). Basically, what's in it for you is an eager audience just waiting to bask in your creative genius. What's better is that sharing creates a sense of community, and you get to know your fellow readers and showcase your well-honed crafts at the same time!

Where do I sign up? If you'd like to send us something for our consideration . . . just email us at neverhomemaker@gmail.com. Please include all the information we've outlined above. Note: We likely won't be able to publish EVERYTHING we get. And sending us stuff isn't a guarantee for posting. However, we're not as picky as some other sites. We like to consider (never home)maker a blog for THE PEOPLE. No elitism here. As well, please don't send more than one item for consideration just yet. We want everyone to have a fair chance at their moment in the spotlight!

Also: If you have your own blog and would like to write something more lengthy. Consider guest posting! More details can be found on our Support (never home)maker page, as well as via email. Just send us the details about what exactly you'd like to write, and we'll chat about possible inclusion on the site. Note: All guest posts should be original material that has no been published elsewhere.

Pssssst: If you haven't had a chance yet, go check out our BLOG LOVE FEST. You can add your blog to the list we have going -- it's a fantastic way to learn about your fellow readers and find great sites to browse.

Like what you just read? You can subscribe to the feed of these posts or follow us on Twitter or Facebook to be the first to know what the (never home)makers are up to. And we’ll love you forever!