High Five Friday

High Five Friday | happyfitmama.com

Happy High Five Friday!

It’s an extra special Friday because it’s the beginning of a long Memorial Day weekend.  Last week when I was writing my Summer Bucket List post, I first wrote that Memorial Day was a month away.  For some reason I thought it was still April.  What?!?!  Where did May go?

In typical High Five Friday tradition, here’s 5 things I’m reading and loving right now.

What Athletes Can Learn About Sleep Research

It’s so much more than ‘get your 8 hours of sleep a night’. Researchers now even say what kind of pajamas you wear to bed make a difference. Bottom line: sleep should be your #1 priority over any other recovery aid.

The Power of Words

As a mom to a boy and a girl, I see the differences between the two genders.  This article made me stop and wonder if I say things differently to my daughter.  Do I tell her to ‘be careful’ more than my son?  The statistics on how our words affect our daughters more than our sons is pretty astounding. Just a reminder to check myself.

The Incredibly Simple Way One Man is Motivated People to Start Running

I love this story about how Dave McGillivray is getting people to set a goal (run a race) and to be more active.  It sounds so simple but has been very effective over the years.  It’s the accountability that motivates these people to go through with their intentions.  Just a reminder that accountability is good for anyone and any goal.

The Pursuit of Endurance

A few weeks ago, Jen Pharr Davis rolled through town on her tour for her new book, The Pursuit of Endurance: Harnessing the Power of Strength and Resilience.  She set the southbound record for the FKT (fastest known time) on the Appalachian Trail in 2011 (for men AND women).  That record has since been broken a few times but along the way she learned very valuable lessons on the trail and from mentors.  This is just an except but I highly recommend the book.

Black Pepper Strawberry Balsamic Pasta Salad

If you are heading to a cookout this weekend, make this.  At first I wasn’t so sure about the black pepper with strawberries but trust me, it’s so good.  I think this will be my weekly staple during strawberry season in June.

What would you like to High 5 today?

5 Things I’d Hate to Run Without {Just Run}

5 Things I'd hate to run without - My running gear essentials _ happyfitmama.com _ happyfitmama.comIt’s another edition of Just Run, where each month a group of my running blogger friends gather with their tips, tricks and thoughts on all things running.

In case you missed the previous editions:

Tips for the New Runner

Instagram Tips and Tricks

My Worst Race Ever

My Best Race Ever

This month we are talking about our running essentials.  The things we’d hate to run without.

I like to think of myself of a no frills runner.  Yes, I do like high tech, fun stuff but I’d be just as happy to run with nothing but my running shoes on.  Now, I’m not saying I’m going to do a nude race (one word: ouch) but for me, I just need the bare essentials to hit the road or trails running.

Shoes

By far, shoes are my #1 essential.  I cringe every time I see someone running barefoot in a race.  All I can think of is stepping on broken glass or something nasty like dog poop with a bare foot. I like the support and cushion of a shoe.  My favorite shoe right now is the Saucony Ride 10 for roads and Saucony Peregrine for trails.  I like to rotate through shoes for different runs.  Currently in the rotation, I have Altra, Hoka One and New Balance along with a couple pairs of Saucony.  If you’ve never been professionally fitted for running shoes, do it now.  It’s the best thing for your running.

Sports Bra

I couldn’t imagine running without a good supportive sports bra.  I don’t have a big chest but I like the girls locked and loaded while running.  If my sports bra makes the girls bounce at all, I’m not a fan.  Those bras are reserved for low impact workouts like biking, strength training or yoga. Currently, I’m loving the Saucony Bounce Trouncer and the Handful Y-Back.

Socks

Over the years, Feetures socks have become my favorite for road running.  I prefer lightweight over cushioning.  That just makes me feet too hot.  The Elite Ultra Light is usually my go to.  For trail running, I like Darn Tough for a little bit of cushion.  I’m also more likely to wear calf sleeves on the trails.  CEP Compression is my fav. It’s kind of weird that I can’t stand wearing compression sleeves or socks when on the roads but love it on the trails. Maybe because it provides extra protection for my shins from rocks and sticks?

Phone

You guys know that I love taking Run-fies (i.e. running selfies).  For that reason I take my phone on every single run.  But even more importantly, my phone comes along for an extra dose of security.  After having a creeper following me while out for a run a couple of years ago, I’ve been extra vigilant about running safety.  I don’t want to run with my phone in my hand so I use a belt.  Usually, any type of belt annoys me, particularly hydration belts.  Those things do not stay in place.  I started using a belt from Fuel Belt last year.  I don’t think they make the one I use anymore, but THIS one is similar.  No bouncing and stays in place for the most part.  If it does start to creep up my hips, I’ll tighten the belt and it stays put.

Watch

I could absolutely run without a watch.  I have a general sense of the mileage for different routes around town. I like feedback and data, though.  I’m not a slave to pace but I like to see how far I ran or at least how many minutes I was out there. I’m not afraid to leave the GPS at home and use my simple Timex instead.  But then there’s the Strava data…what can I say, I like the data!  For the past 6 months, I have been using a Epson ProSense GPS but last week I started adding my trusted Garmin Forerunner 230 back into the mix. Right now I’m doing a mix of both watches to see what’s more accurate.

Want to know what my running blogger friends can’t run without?  Be sure to click on the image or their name to find out their essentials for racing and running.

NELLIE

Essentials

ALLIE

VITAMay2018Image

LAURA

Laura Must Have Gear

CARLY

5 Things I couldn't run without

SANDRA

running essentials

Linking up with Coaches Corner and Wild Workout Wednesday.

FYI – this post contains affiliate links. Thanks for helping to support HFM.

What are your running essentials?

Last Week’s Workouts

Last week's workouts | happyfitmama.com

Last week’s workouts were going along swimmingly until Friday when my throat started to feel weird.  At first, I hoped for allergies.  But when I started to get chills, aches and feel like crud, I knew it was a good ol’ fashion cold.  Yippee.

Monday

20 minutes Arc Trainer

20 minutes Stepmill

bench press

reverse grip bent over row

eccentric pull ups

band pull ups

KB around the world

bench step up with heavy KB

pendulum lunge

plank with KB pull thru

Last week's workouts | happyfitmama.com

 

Tuesday

Morning Flow Yoga @ Bending Bodhi Yoga

5.1 mile run, 8:54 avg/pace, 271 ft elev/gain

After last week’s wonky times when uploaded to Strava, I ditched my Epson and went with my ol’ trusty Garmin GPS. My times were exactly the same on both.  I guess I’m back to being a Garmin Girl!

Wednesday

7 mile run with 4 hill repeats, 9:20 avg/pace, 794 ft elev/gain

Kyle and I ran about 2 miles to the beastly hill in town before doing 4 repeats.  The thing about hill repeats is that you can feel the strength you’ve gained.  That hill will never be easy but you just get stronger and more comfortable with being uncomfortable.

Last week's workouts | happyfitmama.com

Sweaty hair + pink cheeks = great workouts

Thursday

5 mile trail run, 10:39 avg/pace, 226 ft elev/gain

My running buddy from last year, Lori, was in town so we met up for an early morning trail run. My only regret is that we didn’t have more time to catch up and cover more miles.  The woods are so lovely right now with everything so green.

Last week's workouts | happyfitmama.com

Friday

20 minute Arc Trainer

10 minute Stepmill

single leg balance w/ bicep curl to shoulder press

single leg balance bent over row

Smith press bench step ups

Squat/press

cable squat/row

tricep rope extension

pendulum lunges w/ KB pass thru

eccentric pull ups

banded pull ups

TRX mountain climbers

TRX pike planks

Last week's workouts | happyfitmama.com

Saturday

5.6 mile run, 8:51 avg/pace, 338 ft elev/gain

I slept in a little later this morning because I was feeling run down (the cold was appearing!). I had a short window for a run so I squeezed as much as I could before shuttling kids to gymnastics, soccer and baseball.  The highlight of my run?  Having a random cat run with me for about a 1/4 mile.  I’ve had dogs run with me but never a cat.  I wanted to take the thing home with me!

I started to feel worse as the day went on.  It didn’t help that it was 55 degrees and windy while I froze my tushie off at the games.  I was soooo cold!

Guess what I did when everything was over?  I crashed on the couch for a solid 4 hours and went to bed early.

Last week's workouts | happyfitmama.com

Sunday

Rest day – I woke up feeling a little better but still felt achy with a stuffed nose and achy sinuses. I always know when a run doesn’t sound good, I’m sick. Today was the day.  The most activity I got today was riding my bike casually at the beach with the family.

Linking up with Hoho and Wendy for the weekly workout wrap up.

How was your week in workouts?