45 Hours On The Cape...

The Summer 2014 can NOT be described as the summer of getaways. Between local races and training for the Half Ironman, we have had very little free summer to take advantage of the awesome scenery New England has to offer. I mean we put up with the dismal winter for this very Summer!

So when I received a race bib through New Balance to take part in the Falmouth Road Race on August 17, we thought we would make a weekend out of it.

Okay okay... 45 hours!

That's right. We did as much of summer on the Cape as we could in 45 hours ... including sitting in New England traffic. :P

Why 45 hours? Well I led two Weight Watchers meeting on the Saturday morning, which delayed our departure to the Cape to closer to 11:30/almost Noon.

So the dogs and I attempted a selfie while the wife got us much-needed Dunkins (aka Dunkin Donuts) for the traffic trip.

We were setting our for Sandwich, MA. My parents have had a camper there for two years and because of my race and training schedule I've never been there before. #DaughterFail Note this would be the pups third visit to the Cape. Yeah they have a rough life.

I was surprised there wasn't more traffic seeing as how probably half of Boston would be on the Cape for the race. But I guess most were heading down either Friday or morning of.

Now I am not really a Cape person. I feel most Bostonians are either Cape people or Maine/Vermont/NH folks. Any Bostonians agree or disagree? Well I tend to head to Maine when given the opportunity, but free housing on the Cape helps. :)

So we arrived in Sandwich just before 2 (stellar time even with my necessary bathroom break) and were excited to see my parents' camper.

How cute? My dad built the porch himself. :) It is SUPER spacious inside. I couldn't believe it. We got a little tour of the campground and their camp friends before heading out to see Sandwich.

And they are just six steps from this great pond.

Well, first the pups needed to see the water.

Apparently the world revolved around them.

I lucked out and a Tedy's Team-mate Allie was able to pick my bib up for me so we didn't have to take over an hour out of our Saturday afternoon to go and pick it up. Thanks again Allie! :)

My parents took us on a tour of Sandwich starting with lunch at Cafe Chew (which was not a hit with me) then we took a walk along the Sandwich Boardwalk.

How cool are the dedications on the planks along the Boardwalk? I tried to read every single one and I may have missed some, but I didn't notice one "WIll You Marry Me?" plank. I was shocked.

After a lovely walk on the Boardwalk, we headed back to the campground to relax. Oh folks! It was the first afternoon in I don't know how long that I just chilled. It was fan-freakin-tastic. It gave me A LOT to think about for next summer.

Oh and Harpoon decided to join me for the occasion. ;)

I did this while the wife took my dad's kayak out for a spin around the pond.

The dogs really have the handle on the "vacation" thing.

Am I right?

Big thanks to my parents for dog proofing the porch.

I am so thankful for this wife of mine who puts up with my crazy running adventures. She was the happiest with this trip - well excluding Disney of course. ;)

I am working on revamping my Fall once the Half Ironman is over to get us back down to the Cape at least a couple of times before their campground closes for the winter.

Now Sunday morning called for a 5am wake-up call for the Falmouth Road Race so Saturday Night we decided to grill in - steak tips, corn on the cob, veggies, potato salad, etc.

Mmm I love weekends.

My mom stayed back with the pups while my dad, the wife and I piled in the car to head to the race. Between the race and the after-party Tedy's Team BBQ, we ended up back on site about 2pm.

Thanks Tedy for a great party!

We could've headed right back to Boston then and there. Sit in lots of traffic. But we didn't want to do that. So we decided to hang around for one more peaceful evening and get up at 5am on Monday to head home.

Best decision we could've made.

It was a lovely relaxing Sunday afternoon.

The rain started after we got back so the wife and pups went for a nap, while I checked out bad TV. Sometimes I miss having cable. :P

Once the rain cleared, the wife was ready to get out and move.

Tori was able to take a fellow camper's Sunfish boat out on the pond, while I sat back on the porch and vegged. I really can't put into words how awesome that felt. Again thinking about how I would shape my Summer in 2015 (hint: more relaxing).

Before we left the Cape, I wanted to make sure the wife got a Lobster roll so we headed to Sesuit Harbor Cafe.

It was a bit nippy sitting outside, but a great atmosphere. I wish my mom had told us it was BYOB. I was jealous of the people around us with their solo cups and wine. ;)

My food wasn't good, but the wife loved her Lobster roll so that is all that matters.

We had a low-key evening in the camper before calling it an early night.

5am came too soon.

But it was a great choice.

We had zero traffic heading home. A beautiful sunrise. And were both at work on time.

I remember checking the car clock when we pulled into our driveway and it was before 8am... hence the 45 hours (or so) on the Cape.

Sometimes you never know how recharging 45 hours away can be on your soul.

***

Do you do mini-vacations during the Summer months?

*RACE RECAP* The 2014 New Balance Falmouth Road Race

It's not every day you are invited to participate in one of the world's most-recognized road races. But luckily this year New Balance did just that for me inviting me to run in the 42nd Annual Falmouth Road Race (7 miles) on August 17th.

As always all thoughts on the race are mine and of course honest ... ain't nobody got time for lyin'!

This would be my second time running Falmouth. After being selected in the lottery, I ran it in 2012 during the 40th anniversary when they offered a rare medal for Finishers because of the big anniversary.

Following 2012 race

We opted to head down to the Cape the day before the race and hang out at my parents' camper in Sandwich, MA - a short 30 min or so ride to the Shuttle Buses for the race. I was happy to NOT be one of those racers riding down from Boston on the morning of OR forking over an arm and a leg to pay for a place. :)

I want to thank my Tedy's Team mate Allie for picking up my bib and special welcome gift from New Balance at the Expo for me while we made our way down to the Cape in traffic. Allie came through in the clutch.

Now normally the New Balance Falmouth Road Race starts at 10am, but this year it had a 9am Start Time. This meant a 5am wake-up call for my support team (dad and wife) and me.

You may ask for a 30 minute drive to the Shuttle Buses why would I be up so early?

Well the Falmouth Road Race is a point to point race, which means myself and 12,800 of my closest friends need to take those Shuttle Buses to the Start area in Woods Hole. Shuttle Buses run from 5:45-7:45am.

My Tedy's Team mates would be meeting around 6:30/6:45 at the shuttle bus area so I wanted to hook up with the crew before we boarded the buses.

What a fine looking crew!

Around 7:30am, we got in line with our friends to board the school buses.

It was a quick ride up to Woods Hole. The Falmouth Road Race volunteers are amazing and have the loading and unloading areas running like clock work.

We unloaded in Woods Hole and headed to find the port-o-potties. There were ample port-o-potty areas available to the runners.

Usually Falmouth offered strict corral placement and policing, but switched it up here in 2014 with pulse starting.

This year, the New Balance Falmouth Road Race is introducing the “Pulse Start” system as an improved plan to start large numbers of runners within a venue site of limited size. This system is possible due to use of chip timing, that allows for all runners to receive an accurate time based on their crossings of the official start and finish lines. The "Pulse Start" has received excellent industry-wide runner feedback.

Goal: to give every runner the best experience possible

• This includes the ability now to run from the start with less congestion on the course

• Pulse intervals within each pace group are set at time intervals [approx. 2 minutes between] thus allowing for less congestion at the Start and on the course

• Each pace group will have multiple pace starts

My Tedy's Teammate Meg and I would be running together and decided to line up between the 8 and 9 min pace signs. There was a great atmosphere on race morning with amazing weather and a bunch of talented elite runners on site (Oh Hey Meb!).

MulletMarathon.com

After having the pleasure of meeting a couple of blog readers and the brains behind Somerville's own Runfellow gear, the pulse starts began.

Coming off the quad injury in the previous week I didn't set high expectations time wise for the race, but kept the main goal as Having Fun!

With over 12,000 runners meant a lot of tight running at the beginning of the race. The first three miles of the course are the tightest and also feature a majority of the hills and shade.

The self-seeding is a tricky game to play as many participants line up incorrectly resulting in tripping, elbowing and generally unsafe running conditions. I always line up in the area closest to my actual pace in order to keep the course safe and you should too. Runners Safety Moment From Me To You

Meg and I were doing the best bobbing and weaving that we could to try and get into a groove where we could find a comfortable pace and run next to each other. It was Meg's first time running Falmouth so I was playing guide the best I could.

Mile 1: 9:03 Mile 2: 8:49

I thought the race did a great job with the number of water stops available and trying to keep them balanced between the left and right sides of the road.

Not many races can beat the breathtaking views of the ocean that Falmouth has. The Sun was shining and the water was glistening. My quads felt pretty darn good even as we battled through the ups and downs of the first few miles of the race. It was my pesky left quad that was being a stick in the mud. It isn't a sharp or alarming pain just a constant reminder that the hamstring will require rest post Half Ironman (Sept 7).

Meg and I have done most of the long training runs for Boston Marathon together the past two years so we have a pretty good rhythm when we run together which I love and had missed. It can get pretty boring running alone without music. So we were able to use this time to catch up.

Mile 3: 8:39

Now the extra joy of this race was hitting the 3.5 mark and realizing we were already halfway done. Hey oh! Falmouth is definitely original with it's 7-mile distance. The story behind it says that the race creator, Tommy Leonard, was at a bar in Falmouth and someone said to him that he couldn't run home, which was about 7 miles away in Woods Hole. And that is how the race was born. Well that is what rumor says.

(Note: more on the history can be found here)

Halfway there selfie

The spectators along the course cheer with the same enthusiasm and dedication as those at that drape the roads along the Boston Marathon route.

Residents offer up their own water stops and even put aside what it will due to their water bills by spraying water from garden hoses across the course. Ohhh it felt awesome each time I ran under one.

There are bar owners and locals playing music and holding up signs everywhere you turn.

Additionally, you can find cheering sections for each of the charities running in the race along the course as well.

I may or may not have gotten shafted by a little kid looking for high fives. Apparently mine wasn't good enough for him. #Ouch

Mile 4: 8:21 Mile 5: 8:30

The crowds were really digging the Sparkle Athletic skirt and my Wonder Woman socks. I was getting a ton of cheers and loving the support. Falmouth puts your name on your bib if you sign up before a certain date, which is also a great motivator during the run as random strangers are calling out your name.

It seemed as soon as we hit Mile 5 the weather was taking its toll on some of the runners. Many were starting to walk or slow down. I was still feeling good. Thankfully Meg was willing to hang back with me and keep the pace where it was. I honestly didn't even know what pace we were at because I was so focused on the action around me and keeping in tune with how my body was feeling.

I was pleasantly surprised when my Garmin buzzed at Mile 5 with an 8:30 pace. :)

Mile 6: 8:27

The crowds are thick and rowdy as you head into the final couple of miles, which really carries you to that final hill that you know is coming during the last mile.

But once you crest that hill you KNOW it's all downhill to the Finish Line. As you top the hill, you see the glorious sight of the huge American Flag that flies over the Finish.

Yes I get teary when I see it thinking of the thousands of folks that have run this race before me: family, friends, Olympians.

Mile 7: 8:14

It was a truly beautiful day and the race was over before we knew it. I had a great run into the Finish and even saw my wife and dad just before crossing.

Final Time: 1:00:49 (8:42 min/mile pace)

Once I saw the Finish Time, I wished I had lined up earlier or pushed it harder to break one hour. I had finished the 2012 race in 58:10. But with injury, etc, I was happy with the results.

And I fulfilled my main goal: I had fun the entire time. :)

My Garmin gave me 7.1 miles on the nose, but the official course description says 7 miles so we will go with that since I did do extra bobbing and weaving along the way.

Since it wasn't an anniversary year there wasn't a Finisher's Medal - man I wish they did one - but I can't be too picky I know.

Meg and I grabbed a water before heading to the Finish Area to find both of our families. The post-race grub included Cape Cod Chips, pretzels, peanuts, bananas and Yasso bars. Mmm I grabbed a Mint Chocolate Chip Yasso Bar (2 PPV) and it was delicious.

But I was ready for a celebratory beer. We headed off to the post-race Tedy's Team BBQ, which was being held at a house just a mile away from the Finish Area. A little post-race shakeout walk.

The hamstring was feeling a little tight, but the rest of me was feeling great! My dad and wife caught me up on their morning, their delicious breakfast and their race spectating highlights.

I will say a highlight for me was when a little boy that I was the real Wonder Woman because his dad led him to believe it. The excitement on his face was priceless and I wanted to take him home with me. :P

The BBQ had delicious Samuel Adams beer, Papa Ginos pizza, snacks, veggies and more. Thank you again Tedy's Team for having my family and I.

I think I even have Tedy's kids participating in my birthday virtual 5k fundraiser. They understand the awesomeness of a Finisher's medal. :)

Tedy Bruschi and I

After an amazing morning, it was time to head back to Sandwich and relax the rest of the day ... the Cape way.

***

Thank you again to New Balance and Tedy's Team for a great Falmouth Road Race.

Have you run the Falmouth Road Race? What is your favorite part?

A Weekend of Falmouth Road Race Activities With New Balance

The Falmouth Road Race is an internationally known event. Runners come from ALL over the world to participate. It is crazy to think the race started 42 years ago with just 92 people participating in the first race. 92!

I ran Falmouth for the 1st time in 2012, the 40th anniversary, and there were over 12,800 people registered to run. Now THAT is a successful race.

Post-2012 race: Rarely do they offer a medal, but they did then for 40th anniversary

The race is so popular there is a lottery in place to get a bib to run. Well, unless you are one of the 5 guys that have done all 41 Falmouth Road Races or one of those world-famous Olympic types coming to win!  If you aren’t chosen in the lottery, you can still get a bib by participating with a charity team.

Either way, it is an EXTREME honor to experience a Falmouth Road Race

I have spectated many a Falmouth Road Race. My dad and uncles were all big runners in the 90s and early 2000s so I was in attendance at a fair number of Falmouth Races, but never participated. Why would I have? We all know I didn’t pick up the running bug until 2005. Before that, running was as gross to be as brussels sprouts.

A rainy start to the 2012 Falmouth race

So I am wicked excited to be running Falmouth on Sunday (August 17) for a second time this year thanks to New Balance. I have the honor of being one of the local bloggers they are sponsoring to run. Thanks again New Balance.

My New Balance training gear was off the hook

I will definitely be rocking the Fresh Foam 980s on my feet on Sunday to compliment my Tedy's Team singlet and Wonder Woman socks. You know I need to rock some capes on the Cape. :0)

Besides the race on Sunday, New Balance will be hosting additional events: 

* EXPO Fun (Falmouth High School Field House, 874 Gifford Street) is always amazing & hey you need your bib. Right?

Friday, August 15, 10 AM to 9 PM
Saturday, August 16, 10 AM to 6 PM

Be sure to stop by and see my girls at the Sparkly Soul booth and tell them Weight Off My Shoulders/IrishEyes sent ya. ;)

* The Quarterdeck Restaurant will be offering Tommy’s New Balance Seafood Run from Thursday-Sunday. This limited-time dish consists of sautéed shrimp and scallops with grilled asparagus, blistered heirloom tomatoes and fresh basil served over lobster ravioli and finished with a Pinot Grigio lemon sauce. Named for Falmouth Road Race founder and Quarterdeck patron and employee Tommy Leonard, the dish will give runners the carbohydrates and protein they need without weighing them down for the big race. The Quarterdeck profits from the dish to Cape Abilities.

The dish will run you $26.99 and The Quarterdeck Restaurant (164 Main Street, Falmouth) will donate 25% of the profits from the Tommy’s New Balance Seafood Run dish to Cape Abilities.

* Girls Night Out event on Friday, August 15th at the Casino Wharf FX called “Race Day Ready”. The evening kicks off with a 2.5 mile fun run lead by Sarah Brown of Team New Balance. Following the fun run participants of the sold-out GNO event will get to ask Sarah questions about how she prepares for important races, enjoy complimentary massages, cocktails, appetizers and exciting giveaways.

* Saturday, August 16th boasts the high school mile, wheelchair mile, youth mile and finally the elite invitational mile featuring Team New Balance Athletes Sarah Brown and Stephanie Garcia starting at 5PM at Falmouth High School.

Photo Courtesy of Falmouth Road Race

As part of NB SparkStart, a global campaign with the aim of helping children discover and nurture their movement spark; New Balance will host a SparkStart zone featuring an obstacle course, cheering signs, and fun temporary tattoos. Children attending Saturday night’s mile events are invited to visit the zone and share their movement spark.

***

OOhhh and I need your help!! Which Sparkle Athletic skirt should I rock for the race?

1 ... 2 ... or 3!

***

While I will only be in town for the race itself on Sunday, I really hope anyone in town checks out all of the weekend's events.

Will you be running Falmouth this year?

Monday Musings: Forced Rest, #IceBucketChallenge, A Wedding & Beer

Mondays can be seen in one of two ways: the start to a week of endless possibilities or the worst thing in the world as the opening to the work week.

Let's make this Monday our b&%ch! ;)

I love using Monday as a time to reassess the previous week and come up with a game plan for the next seven days. But also to celebrate the good times. :)

This past week was full of ups and downs.

Let's get the downs out of the way ... quad injury! :(

On Thursday morning I received a shooting pain through my right quad. It was scary and was paralyzing (mainly from fear). The pain happened while I was stepping out of my house on the front steps. I am very lucky that the wife was there to calm me down and help me get past that first step.

After talking with my doctor/PT friends, it was dictated to take rest days. Eek! No I didn't want to especially with a sprint tri on Sunday. Well I listened to their advice.

Do you want your own Run All Day shirt from PavementRunner - order here!

Since then it has been a steady stream of icing, foam rolling, Zensah compression shorts, stretching and adhering to doctor's orders. It has been tough. Taking a DNS (Did Not Start) at the tri was frustrating, upsetting and difficult, but I know I need to be 100% for the Half Ironman on September 7 and a race now isn't worth risking that.

Ace Bandages + Compression Shorts = One Sexy Look

Thankfully each day the quads seem a little better and I am hoping I am on the upswing.

Now while I am having a hard time with the rest, I think the pups are really enjoying it.

Once again my nurse Laney sleeping on the job.

***

Now it was a tough eating weekend wise. I let some emotional eating in after the unexpected gain on the scale Friday. But really I had some cravings and I filled them. But my stomach let me know that I filled too many at one time. It was a little gut check that I needed. I was right back on track today and feeling good and more in control.

Go me!

***

On Friday, I was challenged by my cousin Jen to take part in the #IceBucketChallenge to raise awareness for ALS. Luckily I had an ice bath on the agenda any way so it was a good segway. :P

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***

As we know I have been keeping my craft beer drinking to the weekends the past couple of months so let me share the finds from this past weekend...

Lefty's Brewing Company out of Greenfield, MA

The wife and I obviously love Slumbrew, which is out of my hometown, so I couldn't wait to get my hands on the latest brew... and it was worth the wait! Delicious and how could you not enjoy it with the description:

Fresh air and the aromatic essence of Calypso, Ella and Pacific Jade hops fill the air  and lighten our hearts while this golden ale lightens our mood.

Somerville's own Slumbrew Island Day

***

The highlight of the week was my uncle's wedding in Western Mass. I even got to show the wife some of my favorite spots in Hampden, MA, including this lunch spot from my childhood. Mmmm french fries!

It was a gorgeous day Saturday for a beautiful wedding.

I was also able to spend the day with my Gramma, my Stroke Hero. She is the reason I am part of Tedy's Team and raise the money to #FightStroke! :)

It was a great day with family ... and I don't think anyone figured out that I was wearing compression shorts and ACE bandages under my dress. ;)

***

I would LOOOOVVEEE your daily vote in the following two Got Chocolate Milk contests… each ends on August 15!

Chocolate Milk Contest

^I have finally broken in to the Top Three!!! 1st prize is valued just over $5k, 2nd prize just under $1,900 and 3rd prize around $775. Holy cow they are sweet.

and

Team Chocolate Milk

^The prize? $500 in sponsorship money, which I will use to fund my first Ragnar Relay experience, new training gear and free race entries. Each time you vote $1 is donated to the Challenged Athletes Foundation. How awesome is that?

Thank you all so much!!!

***

What did you learn from this past week?

How To Take The Perfect Mid-Run Selfie ... And Post It!

"How do you take selfies while running?" "Wait did you just post a selfie to Instagram during the race?"

"Don't you trip or fall while taking those mid-run selfies?"

Have you thought or actually asked me any of these question on social media or in real life?

Well, it's finally time for me to share my secrets...

Get ready internet, you are about to be FULL of mid-run selfies!

Well well well where to start?? Do I need to define what a selfie is? I'm hoping I can gloss right over that part.

Let's start with...

Why

Why did I start doing this? There were a few reasons.

I hated waiting for official race photos to come online to include in recaps/sharing on social media.

I was bored with pre and post race shots - it was getting boring. Plus, I can only pose so many ways before and after a race. ;)

I wanted something to compliment the twitter/Facebook updates I was doing mid-race.

I needed extra motivation during a run and posting a picture allowed my online friends to send in some encouragement!

Mile 5 of a very hot & humid Finish At The 50 10k (2014)

Or letting everyone know how much fun I am having mid-race :)

Mile 4 of the 2014 Boston Run To Remember Half

It is also a great way to showcase who I am running with...

Mark Remy from Runner's World at Heartbreak Hill Half 

Once I got the hang of it, it became really fun and now I just feel weird if I don't have some mid-run selfies happening.

When

This can vary from race to race and practice run to practice run.

I started by taking them at significant points in the race: 5k mark, 10k mark, halfway, new distance record, etc.

2014 Boston Athletic Association 10k

Or if you want to announce to your followers that you are actually running the marathon rather than the half marathon you said you were. :P

2014 Rock 'n' Roll Nashville Marathon

If you are also near a famous landmark either from your own life or for the city/race you are running in then you would want to capture those scenes with a selfie.

Speedway during 2014 WDW Marathon

If you happen to come across a famous person or a couple of friends and you want to document the experience, selfie it.

Patriots HOFer Tedy Bruschi & I during 2014 Boston Marathon

Ladies of We Run Disney during 2014 WDW Marathon

How

The real reason you are tuning into this post. Now there are action mid-run selfies and stationary mid-run selfies. I'll speak to both below.

Also, I take my photos with my phone. I have some talented friends out there (Fannetastic Food) who takes mid-race seflies with a real camera. I'm not there yet.

Step One: Look around at your surroundings

Safety first my friends for action selfies. Make sure you don't have any potholes in front of your or a group of runners that you could potentially bump into or trip over. Let's keep a clear area around us.

For example, a downhill may not be the best place to choose to selfie IF you are doing it on the move.

If taking a stationary mid-run selfie, be sure to get over to the side of the road and out of the way of other runners. Let's not piss off 20,000 of our friends because we caught a hilarious race sign we just needed a pic with. M'kay?

Step Two: Have the phone at the ready

I used to run with my phone in an arm band, but realized I was taking it out so much for texting/tweeting/Facebooking and pics that it was becoming a nuisance. So for the past few months, I have been running with my phone in my hand or tucked into my running shorts, which ever was more comfy at the time (and depending on length of race).

For shorter races I definitely say keep the phone in the hand as the opportunity for the mid-run selfie is less than a longer run. But if you absolutely cannot run with a phone in hand then armband or waistband it up folks.

Since REALLY the focus is on the race and not the picture ... or so I've been told.

Just make sure the phone is handy since photo ops can happen at any point in time.

Step Three: Take the password protection off the phone

This is something I have yet to remember to do. That's right folks. Every time I go to take a picture mid-race I have to enter in my stupid iPhone code. Please be smarter than me and dismantle pre-race.

Now I know you can take a picture without doing the code on the iPhone BUT if you want to post it right after taking it you would still have to enter the code. But more on posting the pic on the move later.

Step Four: Remember to switch the camera view to selfie

I can't stress the importance of having the camera actually looking at YOU for the selfie. Hey! Things can happen mid-race and the brain isn't thinking straight.

Step Five: Clue in your running partner

If you are taking an action photo with a friend or celebrity, be sure to give them the heads up so they to are looking at your phone.

Heather & I during Nike Run Club

My friends know the drill well enough that they suggest when we should snap them. :)

My BFF & I during 2014 Old Port Marathon

Step Six: Hold the phone just above your head and angle towards you slightly

Now I normally use just my right hand/arm while taking the pics, but if cold or having a hard time gripping my phone then I will use the double arm tactic. I find that if I do the two arms it does hinder my running. :P

Snack break during Black Cat 20-Miler (2014)

Step Seven: Snap 3-5 pictures

Rarely does a mid-run selfie come out on first take. Since you don't want to risk ending up with a dud while rocking the peace sign along the water, take some extras - moving the arm ever so slightly during the "photo shoot." ;)

Note: Fitsnap was added to this photo POST race

There have been some SERIOUS duds on my phone over the past year, but those thankfully don't see the light of day. ;)

And there you have it!! Seven quick steps to your own mid-run selfie.

PointOneMiles & I during 2014 Rock 'n' Roll New Orleans Half

Since you have the shots, you can go ahead and save those to enjoy post-run oorrr....

you can take it to the next level:

Posting While Running

Now that I have my great pic, I want to share with my friends and family, which can take a little more skill.

Step One: Get a handle on texting/tweeting/Facebooking while running

Typing while running is NOT an easy feat. The iPhone autocorrect feature can help or seriously hinder a post. :P Practice running around your apartment or neighborhood to get used to looking at the phone and at the ground. Again we are focusing on safety first friends.

Step Two: Use the hashtags BEFORE the race starts

If you are looking to tag a certain race or fitness group then you need to have the hashtags already stored in your Instagram!! As long as you have used the hashtag prior and Instagram has managed not to crash in the meantime, you will have an easier time pulling up a hashtag on the move.

Step Three: Make sure Instagram is connected to Twitter

If you like to add a nice filter/border before posting then uploading the photo right to Instagram will help with that.

2014 WDW Marathon

Next up will be posting it to Twitter and you can do that right from Instagram.

Now many folks will post a photo to Twitter, Facebook and Tumblr from Instagram. I use Instagram for Twitter and Tumblr.

So if you have your short message ready in Instagram, you are good to hit send and out it goes to Twitter, Tumblr, Instagram, Facebook.

I do Facebook separately. I will select all then copy the message on Instagram then paste into my blog's Facebook page.

And there you have it!!!

You now have the main tips and tricks to taking and posting your own mid-run - action or stationary - selfies.

Please remember the number one rule: safety first!!

***

Have you dared to mid-run selfie before?

F.A.S.T. Virtual 5k&10k: July 27-August 10

The F.A.S.T. (Fighting Against Stroke Together) Virtual 5k & 10k registration is HERE!!

Some of you may be asking what the heck the F.A.S.T. 5k & 10k is. Well it is a virtual race.

This will be the fifth virtual race I will be hosting … and first to offer a 10k option!! The first four have combined to raise over $4,200. AH-may-zing!

Here are the details:

A virtual run or walk means you do the 5k (3.1 mile) or 10k (6.2 mile) “race” at your leisure between July 27 and August 10. Map out your own route, get your friends together or jump on the old trusty treadmill. Your call.

This “race” is open to anyone – all over the world.

I will provide a race bib that you can print out and fix to your shirt (if you want).

EVERYONE that completes the “race” will receive a Finisher’s Medal in the mail from me. YAY! How cool is that? I know one of my favorite parts.

But you may be asking: “Dani! How much will this fun cost me?” or “What is my entry fee going to?”

Well, each participant will be making a $25 donation. The proceeds raised will be going towards Tedy’s Team and the American Stroke Association. In the past two years, I’ve raised over $15,500 to help fight Stroke and raise awareness.

2014 Boston Marathon

For those that don’t know, I have now run the Boston Marathon twice and Nashville Marathon once with Tedy’s Team.

Tedy asked the American Stroke Association to work with him to create “Tedy’s Team,” a group of runners raising money for the American Stroke Association and training to complete the Boston Marathon® and the Falmouth Road Race.  Their participation supports Tedy Bruschi’s fight against stroke and honors both the survivors and the loved ones lost to America’s No. 4 leading cause of death.

In addition to the dollars being raised, an equally important issue for Tedy’s Team is the increase in awareness of stroke and recognition of its warning signs. Tedy’s Team is striving to reach as many people as possible in its message of recognizing the warning signs and acting appropriate when seeing them — calling 9-1-1 immediately.

I run in honor of my Stroke Heroes, my grandparents. Unfortunately in December 2012, my grampa passed away during the training for the 2013 Boston Marathon. But, I feel as if he was looking down on me on April 15, 2013 and he helped me cross that Finish line at the right time.

So if you are ready to help me Fight Stroke then check out the directions to sign up below!

***

If you would like to take part in the run or walk:

1) Please register. (Make sure you are providing an accurate mailing address because that is where I will send the medal.)

2) You can complete the 3.1 mile or 6.2 mile run or walk whenever you like from July 27-August 10.

3) Once you complete the race please send me a photo of yourself and your time to dani@weightoffmyshoulders.com

4) HAVE FUN!!

***

Finisher’s Medal

***

Download Your Race Bib Here!

Click To download and print bibs (PDF File)

***

Thank you all for continuing to support me and help raise awareness for Stroke. Please be sure you know the warning signs of a Stroke (courtesy American Stroke Association):

THINK YOU ARE HAVING A STROKE? CALL 9-1-1 IMMEDIATELY!

F.A.S.T. is an easy way to remember the sudden signs of stroke. When you can spot the signs, you’ll know that you need to call 9-1-1 for help right away. F.A.S.T. is:

	Face Drooping – Does one side of the face droop or is it numb? Ask the person to smile. Is the person’s smile uneven?
	Arm Weakness – Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?
	Speech Difficulty – Is speech slurred? Is the person unable to speak or hard to understand? Ask the person to repeat a simple sentence, like “The sky is blue.” Is the sentence repeated correctly?
	Time to call 9-1-1 – If someone shows any of these symptoms, even if the symptoms go away, call 9-1-1 and get the person to the hospital immediately. Check the time so you’ll know when the first symptoms appeared.

Face It Friday: Fueling For Fitness 8/1/14

I maintained my weight loss for over two years before I really starting feeling any problems. Now the problems began when I completely changed my routine, but also increasing my activity even more threw me for a loop as well. When I started Weight Watchers in 2009, I was a gym rat, but not the right away. I would go to the gym for a couple of hours - yes an hour on the Stairmaster and an hour on the Elliptical. Then refuel with tater tots and beer.

Huh? Why wasn't I losing weight. I don't get it.

Then I joined Weight Watchers and learned that the calories burned on the machines at the gym were FFFAAARRRR from accurate. I learned about Activity Points and fueling your body.

After a year and a half on Weight Watchers in June 2011 (once I was cleared for activity post back surgery), I took up run again. I fell in love with it. I became addicted to it.

I loved that I could eat and drink more as a result. Hello balance!

Now when I started back running I was doing mainly 5ks and a half here or there.

But as time passed and years have gone by I have gone farther and farther into the distance running. I look back at 2014 and see that I had already completed three marathons by the end of April. Not quite the same mileage as I was putting in at the beginning.

When I ran my second-ever marathon in November 2012 (I signed up for it the day I hit goal), I didn't track as closely. Why would I need to? I was earning enough Activity Points to cover any indulgences.

EH! Not so much.

See I like to eat. I like tater tots and french fries. I can mindlessly snack on an entire bag of Stacy's Pita Chips to the tune of 29 pts. Yeah I know that about myself.

So I need to continue tracking while training. It is actually the ONLY way I can properly fuel AND lose weight/maintain my weight loss. If I throw the "Eh I ran today I can have an extra helping of ____," the pounds will come back on.

I don't have the control about myself. It is something I've learned and am still working on to this day.

That is why I needed to refocus and recharge these past 7-8 weeks. My Activity Points are now constantly in the high 90s to low 100s. I need to keep an eye on making sure I am refueling enough and properly.

I have used all 49 Weekly Points since the first week of WW (well back then it was 35, but you know what I mean). I am not about deprivation.

And you know what, I perform better and have more success with the scale when I use those extra points. I think of myself as a car - a hot car - and I need to keep enough gas in the tank. If not, the body holds on to the weight for fuel ... and nobody wants that.

So I am back to my balance ... back to fueling for the athlete I want to be ... back to feeling in control.

Look who wasn't in the negative this week? :)

Now where's my beer? I need to carbo load for Sunday's long ride. ;) #balance

***

Additional notes from this week:

^ I am now 5.6 lbs from my happy weight. Yay!

^ I have tracked or guestimated every day since June 13, which has to be one of my longest streaks since hitting Lifetime in February 2012.

^ I have attended a WW meeting every week since June 13 making it a priority again. It may not be the groups I lost my weight with (I did all that in Chicago), but it is great to zone out and be with people who understand

^ Getting back to weighing every week. I was in the habit with Lifetime to just weigh in once a month, but personally I need that check-in since training has me hungry and always ready to eat. ;)

^ Some days I wish I could be those people who just needed the help knowing what to eat to lose the weight and keep it off, but for me it is far more emotional and mental than I ever thought. But I accept that and know I need to watch for the rest of my life probably as emotional/mental habits are life long struggles.

^ Thank you for all continuing to take this ride with me. Losing weight and maintaining big weight loss is not linear - it is all about the peaks and valleys.

^ Resurrecting Face It Friday has been very cathartic for me. It forces me to really look back at how the past week went. Holding myself to being honest with you keeps me honest with myself!

***

Finally, there is still time to sign up for the F.A.S.T. virtual 5k/10k run/walk to benefit Tedy's Team. Did you know: About 800,000 people in the United States have a stroke each year?

16 spots remain and registration ends August 10!

Monday Musings: Sun, Fun And Of Course Training

This Summer ROCKS! Okay I am not sleeping as much as I would like or having as many lazy weekends or trips as my wife would like.

But we are definitely doing more than we did last summer.

Last summer on July 19, my wife had her ACL replaced, which led to a pretty uneventful summer.

Thankfully this year she is healed and we are taking advantage of it.

The weekends have been full of adventure and something I'm looking forward to recapping every Monday. :)

***

Friday kicked off with a phenomenal weigh-in, where I finally shed the weight I had gained during my temp job and I am feeling AMAZING.

After attending my Friday morning meeting, I subbed the Noon meeting for a coworker. I love meeting new groups and hearing about people's journeys.

When I got home from work I had a present from Misfit Wearables!!

I am wicked excited to try another activity monitor and report back all my thoughts. I am going to give it a couple of weeks before I write a post on it. It has the feature to track your swims so I already love that it is waterproof. :)

Once the work day was over, I had to turn my attention to the training plan. Which called for a 2 hour and 15 min bike ride. Now the weather was forecasted to be crappy and I was waiting for the wife to get home to enjoy dinner so I opted for a ride on the trainer.

But how could I be in my living room for that long without going crazy?!?! A movie would do the trick.

Yay Frozen to the rescue.

After a grueling training session - Hello Sweatfest - it was a low-key evening in our household: Zensah compression, pizza, wine and snuggling in bed. Success since I was getting up early Saturday morning.

***

I must've gotten up early for a training ride or run on Saturday? Nope! The alarm went off at 6am so I could sub two Weight Watchers meetings for my friend Heather. I had attended the 8am meeting as a member in the past and I knew it was a fun group. I was looking forward to see the good times that most Saturday groups convey. :)

Now I made sure to adjust my training plan accordingly so I could work and keep my afternoon free to spend with the wife.

So I wore my bathing suit underneath my work clothes to keep me accountable. I walked straight from the Weight Watchers Center to the gym, which was easy since it is on my way home. :P

The swim workout was easily laid out: 300 WU, 2000 meters and 300 CD. To my knowledge that would be my longest consistent swim.

2000 meters = 80 lengths of my pool = 1.242 miles

The Half Ironman swim distance is 1.2 miles and has a 1-hour cutoff.

The 2000 meters took me 40 minutes and 55 seconds. I was happy with the outcome. I felt strong and consistent the entire time. I knew I could've pushed it more, which made me happy. The plan wanted you to swim it at moderate pace and I think I kept it that way. Besides some bursts when I needed to change lane mid-swim and my lane mate wanted to chat briefly. Ha!

With work and the workout done, it was Date Afternoon time. For the wife's birthday, I gave her a Date Afternoon consisting of Stand Up Paddle Boarding and dinner at the Boston Burger Company in Davis Square (Somerville).

Neither of us had done Stand Up Paddle Boarding before so it would definitely be an experience for both of us.

I have seen the Charles River Canoe & Kayak kiosk on countless runs.

Finally time to step on up and try it!

After taking a brief quiz - of course we got 100% and a smiley face on it - we signed away our lives and hid our stuff in the car to keep it safe and dry. I had no idea how many times we would potentially end up in the water. :P

The SUP boards were $15/hr and we were figuring one hour would be a good starting off point for us.

We were fitted for our life vests before having the oars properly lengthened for our heights.

In order to shimmy on to the board, we headed down the dock where the dockhands were ready and waiting. Thankfully I trusted the 15 year old (if that) to hold the board steady, while I slid onto the board.

You start on your knees and work your way to standing up once 10 feet from the dock.

I don't have the best of balance so I was hoping for the best.

Success!!

We started our trip upstream. It was a beautifully sunny day in Boston and perfect to be out on the River. We were boarding among canoers, kayakers and even some boaters.

Now the boaters can be tricky as they leave wake behind ... which is why my love ended up in the water! ;) I wish I had pictures of it. :P

She did a great job quickly getting back on to the board and reclaiming her balance. Go babe!

After that little blip the rest of the hour was smooth sailing. It is a good upper body workout as well as a lower body workout to keep balanced.

Once we hit a boat house along the water, we decided to make the turn and head back to the dock.

We started upstream- against the current - which proved to be more of a workout than downstream. I know a Duh sort of moment. But both were fun.

We returned to the docks and the dockhands helped us shimmy back on to land and check out.

The service was great and the payment process quick. They did take credit cards, which was nice.

Now I will say I didn't bring the camera with me on the River. We actually went back to the dock so I could run to the car, retrieve my car and snap some action shots of us. :)

I kept the phone in a little pocket on the life vest in between pics.

It was nice to just enjoy time with my wife away from technology and the real world. I even said to her during the trek that I would've never imagined doing something like this when we first met. I am thankful for so much from this weight loss journey - including a more daring personality.

We actually finished up paddle boarding just before 4, but we ready for an early dinner so straight to Boston Burger Company we went.

This restaurant features my wife's favorite burger: The Killer Bee.

Can you tell how happy she is?

I am not a burger person so I opted for a Garden Salad with chicken and french fries.

We both cheered her birthday with our favorite Slumbrew beers on tap: Happy Sol for her (right) and Porter Square Porter for me (left).

What a delicious meal!

It was one perfect Summer Day in Boston. I could've asked for a better time or person to spend it with.

I was getting sleepy so we called it an early night to watch some Netflix, snuggle some pups and turn in early.

Okay I fell asleep before anyone else ... it happens!

***

Sunday I made sure to get up early to get my 5-mile training run in before the wife and I headed to New Hampshire for my friend's daughter's baptism.

It was great to catch up with college friends. The original party would've been outside, but with inclement weather coming down on us the festivities were moved inside. After some baby snuggling, we all headed home.

We caught a little bit of weekend vacation traffic, but thankfully not too much.

I was home, changed and on the bike trainer by 4pm. I could've ridden outside, but I wanted to spend more time with my little family so I hopped on the trainer for the 90 minute ride.

Luckily the trainer isn't so loud that it drowns out the conversation. :)

But if you haven't caught on with the pattern so far, the night was low-key and I tried to recover with my compression and bed.

***

Once again the weekend was superb (and I tracked every delicious bite of it), but ended on a tough note. I have signed up for something in 2015 (which I will reveal soon), but now I am nervous that it was a bad choice. I need to listen to my gut so instead of regretting the decision I am going to accept the challenges.

I spent a majority of Sunday also glued to my iPhone as I tracked seven people I knew attacking Iron Man Lake Placid. It was a phenomenally inspiring day. 6 of the 7 were able to Finish after battling tough weather conditions. But all 7 are winners in my book as they had the heart to sign up, train and show up on Race Day!

A DNF (Did Not Finish) is better than a DNS (Did Not Start)!

Now I must recollect myself and get back to my own training plan... six weeks until Pumpkinman Half Ironman. Eek!

***

PS. There is still time to sign up for my virtual fundraising 5k – F.A.S.T. (Fight Against Stroke Together) 5k/10k. You can click here to find more information about how you can help Fight Stroke AND get a sweet Finisher’s Medal.

Face It Friday: I Didn't Throw In The Towel 7/25/14

Last weekend was FUUUNNNN! I do not regret a single food or drink choice I made.

I celebrated the wife's 34th birthday AND completing my third triathlon. I filled some cravings that I had had for months... and they were delicious.

Now my week starts on Friday as we know. So Friday itself was a 109 pt day. Yup you read that right. We went out to a big dinner and I ate delicious pizza and drank decadent beer. It was great.

Now Saturday and Sunday we were on the go with the race so I didn't track.

I knew I was over, but didn't have the energy to see how over.

But, Monday morning I looked at myself in the mirror and said the only person I am hurting is myself. So I sat down and estimated the best I could.

Yup, three days into my Weight Watchers week and I was -114 pts in the hole.

That was a punch to the gut moment. But I patted myself on the back for owning up to it.

At that moment I decided instead of throwing in the towel and "restarting" on Friday when my WW week would be fresh, I decided to see how much I could earn back through Activity. It was lighting a fire under my training butt.

So I worked and I happily saw the number decrease.

I knew I would never get back into the positive, but I felt okay.

I really didn't care what the scale said this week because I was living on my NSV (Non-Scale Victory) of sticking with my game plan and reaching out to friends for support.

Every day I hit my DPT, filled all of my Good Health Guidelines and was staying well hydrated with H2O. I was feeling GREAT.

So I woke up this morning feeling light and lean, but reminding myself that even if the scale showed a gain I would NOT take away the accomplishments of the week.

I took out the scale, dusted it off, closed my eyes and stepped on.

Down 2.8 lbs!

Woo! Now I do not get into the habit of going into the negative with my points. I've been doing Weight Watchers for almost 5 years and know that weeks will vary because well life happens.

Do I want to keep this pattern of being in the negative going - of course not. But I made it through two tough weeks and still came out on top.

So next time you have one bad meal or day and think you ruined the whole week remember this post, track it and move on.

***

Since June 13, I have successfully shed 16.2 of the 15.8 lbs gained during my temp assignment. Yes that means all the weight plus a little extra is GONE. Yahoo!! What a great feeling getting back to the balance I know that works for me.

Sometimes we need to go through a bumpy road to find the focus again and the reason we started this journey to begin with.

***

This week I will be participating in my own fundraising virtual 5k - F.A.S.T. (Fight Against Stroke Together) 5k/10k - and would love for you to join me. You can click here to find more information about how you can help Fight Stroke AND get a sweet Finisher's Medal.

***

And finally, if you all could take a moment and vote for me I would really appreciate it. There are some sweet prizes on the table and you all know I love my low-fat chocolate milk.

VOTE HERE!

I think you can vote once a day! Thanks!!

***

I hope everyone has an amazing week. I am race free this weekend, but have some social engagements to attend. I will once again track it and own it.

I will keep the following mantra in the back of my mind:

Eat To Live Don't Live To Eat

Replacing "Before & After" with "Then & Now"

Transformation Tuesday is a big craze where folks share their Before and After photos for weight loss, fitness accomplishments, etc.

Before and After photos have been around for ages. We all know what they are I assume.

This was in September 2011 and should've been titled Before and During

I couldn't wait to share my own Before and After photos once I hit Goal with Weight Watchers. I would finally reach my after and blast those comparison pictures wherever I could.

The dreaded Before. I look back on those before pictures with disgust at how big I got. I can remember how pained I was. Smiles forced.

Being able to post that hatred next to a beaming After photo pushed me through tough patches both mentally and physically.

But as I reached that forsaken After in January 2012, it didn't feel as euphoric as I wanted.

I was ready for more. The After wasn't truly the end... to me at least.

New Afters were swirling through my head:

* Run a sub 4-hour marathon

* Try a triathlon

* Tackle my fear of obstacle races

* Improve my pace

* Run farther

* Race around the world ... okay that is more race in places around the world ;) I'm not that much of a distance runner yet

How could I use the phrase "Before and After" when I wanted to
stop hating my Before and what I defined as "After" kept changing?

For months this little thought has been growing and cultivating in the back of my mind. What could I use instead? Sharing my story helps keep me motivated, while inspiring others to chase their dreams. But I can't handle the Before and After title.

Here's my idea:

Let's replace Before and After with Then and Now.

Then and Now offers a more open-ended comparison between two different phases in my life. It takes any negative connotation I may imply by shunning the Before and celebrating the After. I can continue to work to love the former me even when comparing it to the current me, which I am still working to embrace - faults and all.

Then and Now allows me to spread my wings and continue pushing my own envelope and expanding that comfort zone.

Will you join me in the movement? Let's celebrate the Then and Now!