Cross Training is Amazing and the Tough Mudder is TERRIFYING

Working on reverse rows here...trying to develop grip strength, and the ability to pick myself up. This isht is hard.
Gear: The North Face Capris, Swiftwick* Socks, Pearl Izumi M2, Panache Sports Bra

Over the last two months, I’ve been training and preparing for a bunch of events, one of which is the Atlanta Tough Mudder sponsored by Merrell* in May. That conversation went something like this:

Merrell: Hey Mirna, are you interested in Tough Mudders?
Mirna: I mean, I've never done one but, yeah, sure. Why not? I'll try it.
Merrell: Ok, which one?
Mirna: Um, I don't know, Atlanta? That's close to me.
Ok--Great, you're on.

Wait. WHAT JUST HAPPENED? 
WHAT WAS I THINKING?????

So now there's no backtracking.  To tell you the truth, the idea of a Tough Mudder really scares me...gives me the shivers. Why? I’ll tell you why:

First of all (in my best Brooklyn accent), have you seen any of those videos with CoachMud?  Or the other guy with the mustache who puts himself through absolutely grueling training so that he can complete his Tough Mudder? It’s just downright frightening!
Second, I've never been successful at upper body things. Never. Rock Climbing? Nope. Hanging and swinging? Nope. Planking for more than a few seconds at a time? HELL NAW. 

Started with doing The Firm Express by Gaiam and some Hammer and Chisel by Beachbody with lighter weights. Gear: Torrid Fashion Bra-Tank, Skirt Sports*
Redemption Capris

I decided that I would put myself through some extra strength-training, not so that I can be like Coach Mudd or Mr. Mustache, but so I can begin to gain some badly needed strength in all areas of my body, and most importantly SO I DON'T LOOK LIKE A COMPLETE FOOL during the TM community workout on March 19 in Atlanta (location and time TBA) and the actual Tough Mudder itself. And let me tell ya, the little bit I’ve been doing has ALREADY greatly enhanced my running.

After doing some research on various strength-training sites and using what I already know from my own coaching training and experience, I put together a program of weightlifting and body weight exercises that is definitely making a difference in my ability to lift heavy things, including myself.

Hanging practice. Gear: Skirt Sports 261
Switzer Capri, VSX Sports Bra, Pearl Izumi
Road M2

I actually started out with a couple of sets that I found on https://www.muscleandstrength.com using dumbbells only. It’s a workout for beginners looking to gain some strength that is done on alternate days. Each one is a mix of upper and lower-body exercises along with some core work. You leave the gym (or your living room) not feeling completely exhausted—maybe even invigorated. But trust me, you WILL feel it the next day… Don’t worry though, you won’t be working the same muscles on the following days.  And to tell you the truth, that slight soreness is delicious.

In the Tough Mudder, there are lots of obstacles (read: ALL OF THEM) that require upper body strength, balance, and more upper body strength, all of which are my weakest links. So I’m going hard! Since high school, I’ve never been able to do even one pull-up, and as I understand, mostly everything in the TM will be me hoisting heavy-ass self up with my arms. So yeah, I’m working on that too!

I also incorporated another strength training routine (that I’m switching out with the aforementioned on a two week rotation) that has me doing chest/shoulders/triceps one day, back/biceps/core the second day, and quads/hamstrings/calves the last day.

Overhead press. Gear: Torrid Fashion jacket,
Skirt Sports GTD Tights, Pearl Izumi shoes

Mind blown.

Stairs—Easier. Like, I-feel-like-I’m-on-a-properly-inflated-moonbounce kind of easier.

I can hang from a bar for more than five seconds. This is life-changing people. YOU DON’T EVEN KNOW.

I can hoist heavy weights above my head and hold them there without swaying to and fro.

Mountain climbers feel like marshmallows for the 10 seconds I do them. This has never happened, folks. NEVER. IN. MY. LIFE.

I can pick up a heavy weight in my hands using mostly my BUTTOCKS. Incredible.
Did I tell you that I can hang from a bar? I did? Oh, but you don’t realize how epically important this is for me. Since high school, I’ve never been able to do an unassisted pullup—and I still can’t but that’s beside the point. I am going to get there—soon, I hope. My plan is to progress from hanging to being able to hoist myself up, and hang from ropes and swing for a few seconds. This Tough Mudder training is REAL. Like FOREALTHO.

Deadlift practice. Gear: Top Quarter Zip by Merrell, Switzer Capri by Skirt Sports, Gloves by Saranac.

Running feels way easier.  Like, sometimes I can’t even tell that I just ran 4 miles. Usually, I can tell.

I can do a plank for more than 30 seconds. If you know me, you know I hate planks and I don’t like working on them and avoid them whenever possible and planks suck.

Planking--ugh. Gear: Top is Charmer Long Sleeve by Skirt Sports, Capris by Under Armour, Socks by Swiftwick and Shoes by Merrell.

This whole obstacle race thing is way out of my comfort zone, but I'm going to try and probably fail miserably, and that's ok because then I'll know what to work on for the next one. Yep, already planning for the next!

*I am a Merrell Ambassador, Skirt Sports Ambassador, and Swiftwick Athlete.


What scary goals or events do you have this year? Share!!!

Goal Check Up!

O Dark Thirty Strength Training

Remember those SMART goals I wrote about a few weeks ago in Women's Running Magazine? Now is the time to check our progress on them. If you haven’t mapped out a plan for achieving the goals, this is a perfect time to do so. 

Getting the hang of it

Some of my own personal goals for the year are to: 

• Be able to do ONE unassisted pull-up by the end of August. Earlier would be better.
• Run a ten-minute mile by the end of May. I haven’t been able to run a 10-minute mile ever. In fact, my fastest mile was 10:34, and that was while playing varsity sports in high school.
• Plank for over a minute. Planks—nuff said.
• Complete a Tough Mudder event in early May and not look like a bumbling fool—well actually I don’t really mind looking crazy. I just want to finish!
• Run a 5:30 or better for the NYC Marathon this November.

Read more about how I broke one of these goals down in the SMART WAY in Women's Running Magazine

Running Summit

I am PSYCHED to be a part of the Connect Run Club's online Running Summit on February 24th at 10:30AM EST.

Just to give you an idea of what VERY COOL people with whom I have the honor of keeping company, here are a few names that you might be familiar with:

Bart Yasso-Chief Running Officer at Runner's World

Anton Krupicka-One of my ultrarunning heroes who has won Leadville TWICE

Jenny Hadfield-Renowned coach, best-selling author, and columnist for Runner's World

John Bingham-Author of The Accidental Athlete and No Need for Speed
Jeff Galloway-Creator of the Galloway walk-run method
Hal Higdon-Olympian and creator of the Hal Higdon training plans
Travis Macy-Author of The Ultra Mindset
Amby Burfoot-Editor at Large at Runner's World Magazine

And many more awesome running personalities will be available to answer your questions in real time. How exciting is that???
If you haven't had a chance to listen my original interview with the Connect Run Club folks, here it is. It holds a special place in my heart since it was the first podcast/radio interview I was asked to do after the Runner's World piece on me was published.


The Running Summit is free during the live interviews and will be available the following 48 hours. Then, if you would like to listen to any/all of the interviews afterwards you can buy an all-access pass HERE.

I hope you will join and submit some interesting questions about running and life for me to answer on Wednesday! Looking forward to hearing from everyone!

Let's Talk Running Shoes

Only some of the shoes that I own. All of the above are mentioned down below.

A few weeks ago I had a conversation with a woman who reached out to me and told me about her experience going into a running store with the intention of getting a good pair of running shoes so that she could START her love affair with the sport. She hadn't even really begun her running journey yet.

She musters up the confidence to enter the store where she is then ignored. When she finally speaks with an employee and asks for help with finding an appropriate shoe, she is spoken to in a condescending tone and ultimately leaves the store with no shoes and a waning desire to even start her running journey.

Has this ever happened to you?

I have a few of my own stories that are similar--like the time I walked into a general shoe store on the Upper East Side of Manhattan and asked to try on some running shoes. This was back in the mid nineties, before zero drop, minimal, Vibram Five Finger, and motion control shoes were even a thing.You either got a pair of ugly cross trainers with jet propulsion things on the bottom or whatever pair of running shoes that happened to be on sale.

I was feeling good after having picked up my first paycheck from my summer apprenticeship at the Metropolitan Museum of Art. I had seen those folks running in the park, around the reservoir and on the bridle paths. I left work excited to buy my first pair of non-hand-me-down Nikes or (shoes that weren't some iteration of LA Gear.)

I walked into the store and went straight to the wall that housed the athletic shoes. An associate came over and asked if I needed help. I nodded and asked if I could try on some running shoes. How many miles are you running? I don't know...like one or two a day?

He snickered.

I wish I could say that I turned around and stomped out of the store, or that I had some witty and excoriating retort to his obvious disdain of my (to him) non-existent mileage. But I didn't. I really needed some running shoes and despite this guy's condescending attitude I was going to by some. I got some blue and white Reeboks that I would use for the next two years, through my sophomore year in college. I was seventeen, just about to start college and at that point I didn't realize that it would be just one of many daily indignities that I would experience as a runner because I didn't fit into that young man's perception of runner.

ANYWAY, I didn't realize this post was going to go there, but it got me thinking about the shit I absolutely will not tolerate these days.

You need some running shoes? Go into a running store and tell the associates you would like to get fitted for an appropriate running shoe for someone who--

• would like to start a running habit
• is 10 years into running and would like to try a new style
• on her fourth marathon
• training for a triathlon
• is getting back into running after having a baby
• wants to get back to health and wellness
• whatever your reason is--it's valid

You'll tell them you would also like to get your gait analyzed so that you don't inadvertently injure myself.

Hopefully, by YOU framing your store visit specifically, you'll get the service you need and want.
This is not to condone any sales associate's poor behavior as they are in the business of customer service. I DO condone letting them know you mean business, and that you have come to acquire the items you need for your health and wellness.

Here's what should happen when you get fitted:

• They'll ask you a couple of questions about how many miles you do per week----if it's none yet,  let them know.

• They also might ask if you run on trails, on the road, or on the treadmill mostly.

• You'll have to take off your current shoes --(this is where the fun begins.)
• The associate might get an imprint or print of your foot to determine whether or not you have a low arch, medium arch, or high arch. This will help them figure out what type of shoes to bring out.
• They'll bring out a few pairs of shoes in a variety of styles--maximal cushion (the ones that look like clown shoes--Hokas, Altras, some Nikes etc), minimal cushion (Merrells, New Balance, etc), ones that have a medium thick sole, or ones that looked like some alien dropped off their latest shoe experiment (Newtons and Skoras)
• You'll then be asked if you want to also try on a pair of socks (there will either be a variety or whatever the store is trying to upsell.) Then you'll try on a bunch of shoes and then either run on the store treadmill (and get a video of it!), outside the shopping center, or around a small track drawn onto the floor (that's always fun.)

Here's where you have to be completely honest with yourself, asking the following

1. Are the shoes comfortable?
2. Is there any place on your foot that is rubbing against anywhere in the shoe?
3. Are your feet moving around too much? Is there enough space to wiggle your toes?
4. How do the bottoms of your feet feel? Anything getting sore, like your arches?
5. Does the insole they're trying to sell you make you feel like you're running a marathon on a Serta Perfect mattress or that old mattress at your grandaunts' house that has one too coils sticking out?
6. Do the shoes make you feel good?
7. If you're into looks and fashion--do they match or enhance your own personal style? (I have to say that at the ripe old age of 40, I have finally developed a personal style--but only in running clothes. Other clothes, like work clothes I don't really care about...)
8. Am I willing to spend upwards of 150 for a good pair of shoes that will last? (Note: If you shop around, you may be able to find an earlier, cheaper version of the shoe that you have just tried on. Good shoes may cost a lot of money. But there is hope on Amazon, Zappos, Running Warehouse, Backcountry, and Sierra Trading Post...)

When I was just restarting my running habit, I had a pair of New Balance something or other that were probably not even running shoes. I suffered from really bad Plantar Fasciitis from a combination of 1.Wearing the wrong shoe 2. Wearing the wrong size (they were a 12 and I wear a size 11, but hey, they were on sale at Nordstrom Rack) 3. Landing on my heel--a habit that I have worked to modify (and the last time I had PF was in 2008)

I would suggest that after you establish what shoe is the right type for you, buy two different pairs so that you can swap them every other day. I get that they are expensive. You are making an investment in yourself by purchasing the right kind of shoe. Trust me.

I hope the short reviews below are helpful to you as you either chose running shoes for the first time, or need a change in your current shoes. Let me know what you think!

Here are some of MY past and current favorites:

Asics Gel Kayano
Personally, I've only worn the men's version of the Gel Kayanos and I have never been disappointed. There is something about them that seem more sturdy--perhaps the construction of the shoe is just, um sturdier. The Kayano will give lots of support and stability for the most flat-footed amongst us. Heavy but cushioned. Great for a first half or full--or a year of 5Ks and 10Ks.

Pearl Izumi M2

Mizuno Wave Inspire
I haven't worn Mizunos since my last Marine Corps Marathon, but I remember them being very comfortable, and quite well suited for a heavier runner like myself. There is support, breathability, and ample cushioning in shoes that don't look and feel like Doc Martens on steroids. I also think they're quite stylish.

Pearl Izumi M2, and Trail M2
These may be by current favorites. I've only been running in these for two weeks, but man oh man do they light my fire. They are light, do not have bells and whistles, are sleek, and supremely comfortable for this big-footed gal. I also love the PI Trail M2s. I wore them for the third 15.5 mile loop of my latest ultra, the Javelina Hundred 100K. My feet were swollen and hurting from having done the first 31 miles in a more minimalist pair of shoes and they were exactly what I needed.

Hoka Stinson, Stinson Trail

Hoka Stinson 3, Skirt Sports skirt, tights,
Khaleesi jacket, Nathan handheld, Swiftwick
socks Merrell buff.

I love the Hoka Stinson. They are max cushion shoes that may take some getting used to, but they are supremely comfortable--that is, unless you have a really wide foot. They run a little narrower than most shoes. If you have a bunion, you may want to reconsider Hokas and maybe go for another shoe that has a wider toebox. I did my first mountain ultra (35 miles on an uphill both ways course) and finished with no foot pain. I was able to walk without a problem (footwise--not leg and other-parts-of-the-body-wise) the day after. I was sold on them after that!

Altra Olympus
So many shoes, so little time...I also am in love with the Altra Olympus. These are shoes that take a period of maybe a couple of weeks to get used to. They are zero drop, meaning that they force you to land on your forefoot/midfoot thereby placing a little more stress on the calf muscles than you are probably used to. These may not be the shoes to start out with, unless
you already land on your mid- or fore-foot.

Altra Olympus 2.0, TNF Capris, Nathan Pack, Swiftwick Socks

Adidas Energy Boost
I bought these on a whim after I realized that I didn't have any road shoes in NYC while visiting my family. I was surprised by the light weight, comfort, and sock-like fit of the shoe. The toe box is simultaneously snug and roomy. The sole offers cushioning but not so much that it hampers your stride. The ride on the concrete sidewalks of Brooklyn felt easy and effortless. I would not use these on a gravel road or trail (unless it is a well groomed one with no branches or rocks) but they are perfect for your urban runs.

Adidas Energy Boost, Under Armour tights,
Adidas tank, Swiftwick Socks, Nathan Vapor Cloud pack

Merrell All Out Charge Trail 

Merrell All Out Charge, Skirt Sports GTD Tights

I was a little skeptical about these shoes when they first arrived in the mail. They looked too small and I thought, well I'm going to have to send these back. But alas! They fit, and comfortably so. The toebox is actually large enough for my Flintstone feet, and I can even wiggle the toes around with no discomfort. I've run trails, dirt roads, and pavement with these and they are also very comfy. The lugs on the bottom don't get in the way of a smooth ride on the road, but they help you maintain an upright position (NOT FALLING) even on highly technical trail. (Full disclosure: I am a Merrell Ambassador. I truly love these shoes.)

If you were a middle schooler....

Last week, I had an opportunity to speak to a wonderful group of middle schoolers at the Latin School of Chicago. I told them a little of my history, plus a story that included a bit about a day that some kids in my middle school program called National Butt Day.

I won't tell you the story now, but it included someone in my grade calling me a fat bitch on a crowded subway train in New York. In short, I told the students this story because I wanted to let them know that as stinging and hurtful as that comment was, I managed to move on from it.

I didn't let it ruin my person-hood or my humanity. I had a pretty solid understanding of who I was by then, and again--although it was painful to have someone call me that--I grew up to be a fairly confident, self-loving and respecting person.

Before I left, however, I posed this question on my public Facebook Page "Fatgirlrunning":

If you were a middle school student, what message on body image would you appreciate the most?

 I have to say that I really enjoyed the multitude of truly awesome messages that people wish they had heard as middle schoolers. I wanted to share some of those responses:



Everyone looks different. It's what makes us special and unique. Embrace your uniqueness!
-April

 Be thankful every day that you have a body that works. You will also look back in 20 years and wish you could tell yourself how beautiful you really were. I know I wish I could. Focus on the beautiful things about yourself.
-Tania

You are a perfect YOU!
-Tamie

Do what makes you feel good and listen to yourself.
-Jolene

Eat to nourish your body.
-Lisa

Love YOUR body...it's ok to be different.
-Courtney

That the words we say to ourselves are important. Positive self-talk is part of being healthy.
-Mindy

You are beautiful and you have every right to feel that way. Do not ever give away your power!     
-Stefanie

That right now your body is going through so many changes it can be overwhelming. But it just means you are transitioning from a child into a young lady that will grow into a wonderful strong woman. Focus in what makes you happy and remember always be kind and uplifting to one another.
-Bridget  

Don't judge yourself based on other people's comments about you. People who criticize are often the ones that have the lowest self-image. Compliment others and it will always make you feel good. If you love yourself, you will be a positive role model for someone else. 
-Monique 

Being healthy and beautiful for that matter doesn't mean conforming to one specific body type. 
-Tribe Called Curl


WHAT WOULD YOU SAY TO YOUR MIDDLE SCHOOL SELF?


  

I'm Obsessed (Part 1)

...WITH MY FITBIT

The first day I wore my Fitbit Charge HR..it was an historic day.

Ok, I'm one of the people who swore that she was not going to jump onto the Fitbit wagon, no matter what. It was GARMIN or BUST.

I SWORE to myself that I wouldn't be one of those step-counting obsessed folks who, if they hadn't reached their step goal before bed, would walk around the house, up and down the stairs....just to get some damned steps in.

Well, yesterday I found myself doing exactly what I said I wouldn't. I was all primed to take a nice, hot lavender-scented bath and well, I still had on the Fitbit Charge HR that my youngest brother had painstakingly saved up for to get me for Christmas.

I pressed the little button on the side, because OF COURSE I had reached 10,000 steps. I had been active all day, walking up and down hills and stairs on the very hilly campus where I work. I had even done two The Firm Express videos that morning. 

Sigh and ALAS. I had only done 9860 steps. 

I'm pretty distractible, and I knew that if I took it off before I had reached that now elusive goal, I would forget about it and not finish it. So I started doing circles around my bathroom, which is fairly small, and got a little dizzy. But I didn't care. 

Wait, why isn't it moving? WHY ISN'T IT DOING THE HAPPY BUZZ??????

Fitbit ON, no doubt! (Here I was doing the Crunch Fitness Fat Burning Yoga DVD)

So there I was, pacing and naked in my bathroom trying to get my 10,000 steps in. When I realized how ridiculous that was, I stopped and looked at myself in the mirror. What was I doing? What had I become? Some numbers obsessed person, who normally did way more than 10,000 steps per day anyway with all of the running training I had been doing, but who was suddenly attached to this vinyl-rubber coated device that tracked my heart-rate, steps, flights-of-stairs completed, calorie-burn, and daily mileage?

Yep. That was who I was in that very moment and to be honest, I was enjoying every minute of it. But I needed to take that bath because the heat in my house was dissipating all too quickly.

I took the Fitbit off ever so gingerly and placed it on the counter, letting the idea of finishing my 10K go. I reasoned with myself: Actually, I didn't put the Fitbit on until midway through the first video this morning, so I'm good. I know I did way more than 10,000 steps anyway.  I'm pretty active. I mean, I'm really active. So that number isn't going to determine whether or not I have a good, restorative bath...

I took my bath with eyes closed, luxuriating in the soothing scent of lavender.  Ah! What a long day it had been. Nice to be able to relax after a long day and listen to some Bonobo.

And then I opened my eyes, the green light from the underbelly of the Fitbit taunting me.  You haven't finished yet.

I tried my best to ignore it but I couldn't. It would bother me all night if I didn't finish.

I got out of the tub (the water was cold and the notion of bath-time was old by now anyway), dried off, lotioned up and put on my Christmas jammies, sweats, and thick hiking socks (did I say my house was cold yet? Cuz it's BRICK) and promptly put the Fitbit back on my wrist. I was going to kill these steps.

I collected clothes around the house and put them in the washing machine. I ascended the stairs to my son's room to tuck him in just one more time. I swept the rug--(because it would require too much adulting to actually get and keep a vacuum.) I loaded the dishwasher. I checked on my son again to his chagrin. I straightened out my growing collection of trail shoes in the mud-room. As I was walking across the living room to start folding clothes, it buzzed.

Now I could go to sleep.

Good Gear: Scangrip I-View

Over the past couple of months I've had the opportunity to test A LOT of gear. So this year, a couple of posts till be dedicated to reviewing the cool gear that I get to wear in my training and racing.

Here is a cool headlamp that may have you wanting to get up at 4AM and head out the door just so you can use it:

SCANGRIP I-View Headlamp with Sensor Motion ON and OFF Function

Right before I set out for my epic journey on the Javelina Hundred 100K course in Fountain Hills, Arizona, some lovely folks sent a high-tech lamp for met to use during my early morning and night runs. I decided to use it for the third and darkest 15.5 mile loop of my 100k. This is a a lamp that is very different from traditional headlamps designed for the trail. It was actually first designed as a work lamp for professionals who need the entirety of their workspaces lit.

Scangripusa.com

On the trail, the lamp illuminated a generous and wide swath of space in front of me. It was a very bright light, that I imagine working even better in the light absorbing, dense forests of the Southern Appalachians. The lamp was GREAT, for about three hours and then the battery died. It was my fault completely. I hadn't read the directions and had apparently left the lamp on in my bag at the trailhead.  Lesson learned. Read the directions and the rechargeable battery lasts for up to six hours a charge.

This lamp is REALLY bright and has a wide
range of illuminating power

This lamp is a great piece of equipment to have, especially if you do a lot of night running for which you need adequate lighting say, on a very technical trail. The elastic band is fairly comfortable. Even the lamp part is big, it doesn't feel any heavier than say a comparable Black Diamond or Petzl headlamp. However, I think it could benefit from an extra adjustable perpendicular strap to further stabilize the lamp on the forehead, as runners do bounce around quite a bit. Even then, it was comfortable and not noticeable after a few minutes of running.

The coolest thing about the headlamp is that after pressing the one button to turn it on, you don't need to press anymore buttons during the entirety of your run. You can simply wave your hand in front to turn it on and off.  You do have to press the button again to adjust the brightness, but that's not even an inconvenience.

I highly recommend this lamp. Make sure you 1. have it fully charged and not sitting inside your drop bag illuminating its contents and 2. always carry an spare headlamp or small flashlight on your person.

This bad boy will run you about $75 and is well worth the investment. You won't be disappointed.

BUY IT HERE!