Training for a 53k

What have I done to train for my upcoming 53k race?

-I ran 70-80km a week.

-I did a 34.5km trail race with quite a bit of elevation gain recently.

-I tapered.

-I will carb load today. There are ample Bosnian bakeries around to accomplish this.

That’s about it. I am relying on years and years of running long distances to get me through.

Thoughts pre-race?

I truly never know how I will do until I am in a race. I have these vague ideas of how it might turn out, but really I don’t know what my pace or finish time will be. I am yet to take a DNF (knock on wood). Luckily for my family, the race is providing a live tracker so they know when to be at the finish line.

So, this is how I will kick off my fall break–spending time in one one of the prettiest places in the world. I will run the Dinaric Alps along the Dalmatian Coast, for hours, finding strength in mountains.

Then, I will spend the rest of my break lounging around on the pebbled beaches with my family.

And doing some recovery runs, of course.

Happy running and stay rad, my friends!

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Safety Tips While Running

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Many women continue to reflect on personal safety when leaving their homes and participating in something that shouldn’t be enshrouded in fear.

For most women, we don’t have the luxury of a completely carefree run.

Personally, I have been doing long runs outside in the early hours of the morning for many, many years. I don’t let fear stop me from running–be persistent in what you want. However, there are some things that I do as added precautions against dangers, some are just good practice regardless of your gender.

Precautions and Tips:

Use knuckle lights or a headlamp, making you more visible.


Stay in lit areas by choosing routes that have street lamps. Often these routes are also popular and have more people.

Mix up the route. While I do often run the same routes, I try to keep the day unpredictable.

Tell someone where you are going. I try to always tell my husband which route I plan on taking before heading out. I grew up always telling my parents the same information by leaving a sticky note in view.

Carry pepper spray. This is also good for stray dogs, which has been a huge problem in the countries I have lived in outside of the US. I used to rely on this as protection against any creepers too, but I recently made a new purchase. See next tip.

Try wearing Go Guarded, which can’t be knocked out of your hand. I have been wearing it for the last month and I feel like it offers more protection than pepper spray.

Ghost a certain radius around your start/stop location when using something like Strava.

Use one headphone or no headphones. 

Don’t wear a ponytail. Seems a bit weird, but I have watched a lot of those self-defense videos and they always say men try to grab you by the hair. So, try a bun or a hat.

Speaking of self-defense, take some classes. Be ready to fight.

Trust your instinct. As women, we have spent our lives considering if the guy that just walked by us is going to hurt us or not. If you get a weird feeling, cross the street, take out your phone, prep your pepper spray, duck into a convenience store. Stop feeling insecure about your instincts. 

What precautions do you take?

Weekly Running Log Rundown

Sunday: I absolutely love running out here at Vrelo Bosna. It is beautiful no matter the season. Today it was foggy and damp, making it look like the fall in August. There are always lots of runners making their way on the paths. It is a bit of a drive so we make a morning out of it. The kids run and bike while I get my run in, then we have coffee, pizza, and pasta post run for a family brunch.

Monday: I am back to making Monday my day off. I know most people say if you miss Monday, your running week is shot, but it works for me. With it being the first day of the school work week, I always like to sleep in a little after getting that luxury over the weekend.

Tuesday: Two runs today. My normal morning run and the first practice for the cross country team. They did awesome! 4.5km. We even did hills and they rocked it.

Wednesday: Early at it this morning. I am still getting used to this. It always wakes me up to get my morning run done though.

Thursday: I am sort of failing on the photo front, but it was a beautiful, foggy morning. Fall is starting. Effort wise–I think I need to start doing some speed work to get ready for a few races coming up.

Friday: I was getting a little bored of my usual running spots, so I went around some new streets today. Hopefully this weekend I can get work on my pace. I have five races coming up soon!

Saturday: Croatia consistently impressed me. It is one of the most beautiful countries I have seen. Old ruins, mountains that bump up against the Mediterranean Sea, and trails for days. That last 1.5 km up to our place offered plenty of challenge for my hill work I have been needing.

Happy running and stay rad, my friends!

Weekly Running Log Rundown

Maintaining my running schedule and returning to work, like:

But, I am doing it and that counts for something.

Sunday: And just like that, we are back in Sarajevo. It feels good to be back and running!

Monday: I slept exactly zero hours last night but got myself out running, busted out and broke in a new pair of Hokas, and watched the sunrise over the bridge Franz Ferdinand was on when he was assassinated.

Tuesday: Finally got some sleep so that helped me make through the run.

Wednesday: I woke up by dragging myself out of bed. I am still fighting jet lag with the added challenge of rising early for a run and then work. Got it done though! Heck yes.

Thursday: It was the first day of school with the kids today so I needed a little extra sleep. That means rest day in terms of running.

Friday: Early wake ups to catch the sunrise and get my run in before work.

Saturday: It’s the weekend! That means I got to sleep in, drink coffee and read for as long as I wanted, and read to my son. Then I was a powerhouse up the some serious hills. I earned lunch in Old Town and the chocolate chip cookies I just made for family and friends.

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Happy running and stay rad!

Weekly Running Log Rundown

Sunday: I had planned on doing an evening run when I returned from our camping trip, but I ended up slipping in some water that had dripped on our hardwood, falling and hitting my head hard on the wall. My first concussion. I spent the night resting and confused.

Monday: I felt better this morning so went for my morning run down by the river. Happy I did, as always.

Tuesday: Getting a little sad to be leaving Boise–it is such a nice place to run and explore, but also excited for our ever changing life. I always like to spend time on these trails before we ship out.

Wednesday: Running against the wind. It added to the challenge.

Thursday: A run down by the Boise River had my heart aching with the thought of leaving. No doubt I am excited to run down by the river in Sarajevo though. I felt strong and happy to move my legs before a long, long 24 hour flight back home.

A metaphor for our life?

Friday: We woke up super early to catch our flight, so I couldn’t run. 😦

Saturday: The flight took 23 hours so was forced to take another day off. On the bright side, we made it back to Sarajevo

Happy running and stay rad!

Weekly Running Log Rundown

From small injuries, to running with my kids, to hiking the mountains of Idaho, it has been a varied and interesting week in my running life.

Sunday: I wanted to run hills today but my knee had other plans. Flat path it is. It is much better after foam rolling though.

Monday: When the husband is away, we will still find a way to run. Proud of my son for doing 10k on his bike and saying it was easy.

Tuesday: Running with my loves. Can’t believe my little man can do 10k on his bike two days in a row.

Wednesday: I hit the trails today because I was sans children. Slow and easy on the dirt.

Thursday: Enjoying my last runs around Boise. So safe. So clean. Paths meant for running and biking. I will miss this.

Friday: Grateful that the smoke has started to clear a bit. Headed out camping tonight and needed to still get my run in before leaving.

Saturday: Two hikes in one day. We hiked into Deep Lake, not realizing it was a shorter trek, so went hunting for another lake, Lake Rock Lake. Not a bad way to spend your day off of running.

Happy running and stay rad!

Weekly Running Log Rundown

The week didn’t start off that great in the injury sector. It has ended much better than it started.

 

Sunday: Took the day after the marathon off to recover. My recovery time has been much shorter in recent years.

Monday: I went slow and easy. B joined me on his bike. It was good to get some good quality time in with my son. He is a good conversationalist.

Tuesday: Felt pretty good considering my legs are still a bit wobbly from Saturday’s race.

Wednesday: Taking it easy but definitely should not have run on this foot. I went to get a deep tissue massage yesterday. My plantar fasciitis is back now. This sucks. Also, California and Oregon are on fire– the smoke has traveled to Idaho making outside sports a little bit less fun.

Thursday: My foot is starting to get back to normal, but it is still hurting and not even close to 100%. The elevation felt good tho.

Friday: This is not my week. My PF seems to have improved but now my knee hurts from that same deep tissue massage.

Saturday: I wrapped my knee yesterday and in the morning, foam rolled, and crossed my fingers. It worked. My knee had no issues and I managed to complete my race as first place woman, second place overall runner.

While that massage caused some serious issues in the short-term, I think my PF may be completely gone now. Things are on the up and up.

Happy running and stay rad!