One of my favorite aspects of running is the opportunity to really challenge myself. To push beyond what I think are my limits. To break through the threshold of discomfort and pain and discover that I am indeed stronger on the other side. You can't help but feel alive!

Of course, getting to that point is stressful. In the days leading up to a race, I always find myself questioning why I need to subject myself to the torture that lies ahead. Why do I have to be so competitive? Why can't I just live by my favorite saying "Run Happy" and enjoy easy, social runs with friends and family?

It sounded like a great idea last December. My sister, Dad and I would register for one of our favorite races, the Cherry Blossom 10-Miler in Washington, DC, and make a nice family vacation out of it. At least that's what we told my mom. In reality, we wanted to see who the fastest Blozy is (not that my family is competitive...). Serious bragging rights were at stake.

A few days before the race last weekend, my stomach was in knots when I received a motivational text from one of our intrepid No Boundaries graduates whose determination inspires me. Lori Skinner couldn't run a mile in early 2012. By the end of the year, she had run two 5k's and the Manchester Road Race.

A few weeks ago she conquered the hilly Shamrock 5-Miler and is currently training for the Iron Horse 10k. She has her eyes set on running the Las Vegas Half Marathon in December. Lori has even inspired her husband Dave to pursue his own journey towards living fit - finishing his first 5k last month and shedding pounds with each passing week. Her energy is infectious!

In her message, Lori sent me Olympic Volleyball player, Kerri Walsh's mantra.  A mantra Lori now embraces to get her through tough runs and races: Breathe. Believe. Battle. So simple, yet so powerful.

Breathe. The fastest way to get in trouble when running is to get out of breath (side stitch!) Instead, settle in and breathe rhythmically. Find your happy pace. Once there, shift your focus to the second part of the mantra:

Believe. Trust in your training and believe that you can do it. Sometimes I think running is more of a mental game than a physical one. Don't get caught up in negative thoughts. You did the work. You are well prepared. Success will be yours!

Battle. When you know you have what it takes to finish, you are unstoppable. Face obstacles head on and conquer them. Find the strength to ratchet-up your effort and be the very best you can be. Chances are good that you will impress even yourself!   

I must have repeated Lori's mantra about 200 times over the 10 mile course. It was what I needed to take the leap from comfortable running to the thrill of pushing my limits and beating my goal time by 3 minutes. I was stoked after the race despite my dad claiming the title of Fastest Blozy with an age-graded time of 70 minutes and my sister beating me by 40 seconds. I'll get them next time...

Live Fit & Good Luck to all those running Boston!

Steph

"I have bad knees." It is a common phrase in the world of running. A lot of people complain that they have bad knees or their knees always hurt so that is why that can't run or don't run as much as they would like to. The knee gets a bad reputation, but really, a lot of the blame can be placed on the foot and the hip! Since the knee joint is located between these two, pain that actually is caused by an insufficiency in the foot or hip often presents itself as knee pain.

The term, "runner's knee" is a catch all phrase for pain around the knee. Typically, there is no major event that causes the onset of the pain. It may come on after a run, during the day after sitting for a while with the knee bent, or while going up and down stairs. Often, the pain isn't bad enough that people stop running or working out, but it's an annoying presence. Continuing to push through symptoms of runner's knee without addressing the cause can lead to pain that is so bad that you will have to stop running.

The technical term for runner's knee is patellofemoral pain syndrome, which means that there is pain in the general area of the patella (kneecap) and femur (leg bone). Whenever the word "syndrome" is used, it means that there are many different contributing factors to the pain.

Since there are so many factors that can contribute to the pain, it is important to identify the underlying cause of the pain and address that.  The best treatment for runner's knee is preventing it from ever happening in the first place! Preventing and treating runner's knee can be broken down into a few categories; strengthening, stretching, footwear, stride, and training plan/ surface.

When we look at strengthening, it helps if we compare the knee to a train. You're probably thinking, "what?" right now, but hold on. Let's think of the patella as a train and the femur and tibia (shin bone) as the tracks. When we bend and straighten our knee, the patella moves within grooves on the femur and tibia, so, the train moves on tracks. If there is something throwing off either the train or the tracks, pain develops in the general area of the knee.

Click here to read the rest of Stacy's article and learn the best ways to stabilize your train track.

Tailwind Tank (women): Performance and fashion as only Nike can do! This tank top features a stylish racerback design and premium Dri-Fit Touch fabric that will keep you dry and comfortable. Pair it with a coordinated pair of Nike's famous Pacer Shorts, Filament Capris or super-cute Skapri (skirt and capri in one!), for a flattering outfit you can race - or race about town - in!

Tailwind Short Sleeve V-Neck (Men): This shirt rocks! It was a customer (and staff) favorite last year thanks to its great style, soft hand, performance fabric that helps wick moisture and features like mesh underarms and vent holes, taped seams and a back zipper pocket.. Your toughest decision will be whether you should wear it on your run - or save it for post-run bevs with the boys. Pair it with Nike's great shorts - now available in your choice 2", 4", 5" and 7" inseams.

Ventilated Featherlight Hat (unisex): Nike has updated their popular Featherlight Hat to make it even lighter and more breathable with the addition of a panel of graduated openings that increase air-flow to keep your head cool on those sunny, hot days. The hat is great at night as well thanks to the reflective Nike swoosh, back reflective strap and neon colors like orange and yellow (also available in black and white).

The Orb: If you've ever wanted to bring you foam roller with you on vacation (or to work), but didn't because of its size and bulk, check out The Orb by Pro-Tec. This 5" high-density massage balls helps massage nasty trigger points along your IT Band, hamstrings, quads, calf and more. It's surprising lightweight and fits perfectly in your suitcase or duffle bag.

Do you have a workout buddy?  Would you like one?  How about 20?  What if I told you there were some compelling advantages to training with a group*?

1. Accountability
2. Motivation
3. Challenge
4. Distraction from training barriers
5. Building relationships

This is where Team Training New England can help.  Our triathlon training program is like a giant pot of workout buddies stirred by two enthusiastic coaches.  We provide an online training plan, expert lectures, supervised open-water swims, multiple group workouts and tons more over the course of 10 weeks.

If you've been on the fence about doing a triathlon, if the timing has never "been right" or you just don't know where to start (but know that you want to start), give us a call or send an email.  We're going to have a great time this year and you might just find the workout buddy of your dreams.  

To learn more about how easy (and fun) it is to train for a short-distance triathlon, contact Team Training New England (aka Janice & Lynne) at 860-256-4491 or coach@ttne.us.  Go to www.ttne.us for helpful videos on our training program and other useful information.  Don't delay, training kicks off in a few weeks.

* Source: USA Triathlon

Looking for an easy breakfast meal to feed a crowd? Using a slow cooker to cook oats overnight is a fantastic way to feed a group of hungry athletes. I should know. This recipe was gobbled up at our weekend away in Charlottesville for the marathon. Put all the ingredients in the slow

cooker before you head to bed and the next morning delicious smells will be wafting through your kitchen.

Steel cut oats are the least processed type of oat cereal. The toasted oat groats are simply cut into chunks about the size of a sesame seed. Their larger shape changes the consistency and requires a longer cooking time, making them perfect for this slow cooking method. Nutritionally they are quite similar to the more common old- fashioned oats.

Overnight Steel Cut Oats

Ingredients:

• 1 cup steel cut oats
• 3 cups water
• 1/2 cup dried fruit (raisins, cranberries, apricots)
• 1 tsp vanilla
• 1 tsp cinnamon 

Directions:

1. Lightly grease the sides of a slow cooker with butter.
2. Combine all the ingredients together in the slow cooker.
3. Set the slow cooker on low before you go to bed.
4. Enjoy the next morning.

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STORE HOURS:

The key to a successful XC Season is getting in a good base of summer miles - but it can be hard to get motivated to run in the summer heat when you are all alone.

 The program is FREE though you'll need your parents permission.  More details to come, but join our Facebook group to stay in the loop. 

Special thanks to Paul Cashman at Fairfield Prep HS for helping make this program possible!