CERF

on June 5, 2010

First of all, Kath and Emily totally kicked my booty on our run this morning. My stomach was feeling all sorts of queasy since that deathly soy cheese last night, and I really struggled to maintain a fast pace comfortably.

I ended up letting Kath go ahead for a while, and Emily and I walked 0.5 mile until she looped back. In total, I did 5.0 in 56 minutes. A pretty good workout for someone who hasnâ€™t been training actively! 🙂

The run was on a beautiful, mostly shaded greenway.

My best advice for a rough run? BREATHE! I notice that I tend to hold my breath or take very shallow breaths in when my stomach is cramping up, even when Iâ€™m walking.

When we got back, I snacked on some chips:

And then i declared that I really, really needed to eat REAL FOOD for lunch. I have been craving real, fresh, delicious, NATURAL food ever since I started this whirlwind 2-week long travel across the country. Kath told me, â€œYouâ€™ve come to the right place for real food!â€

Matt got to grilling:

My plate:

Iâ€™ve never had Great Harvest bread (the bakery that Matt and Kath are opening in Charlottesville), but I have to say that itâ€™s positively amazing. This was the Dakota loaf, and the Husband and I loved it so much that weâ€™re going to go get some before we leave for Florida tomorrow!

A spinach salad with fresh tomatoes and grilled mushrooms, carrots, zucchini, and tofu:

+ Melon slices.

Kath is currently belting out show tunes at the top of her lungs â€“ Major LOLs! And weâ€™re off to sign the lease on our new duplex! Super excited.

When the going gets tough during a workout, what do you do or think about? Any positive mantras to share? Iâ€™m a huge fan of the walk break as well!

{ 47 comments }

Faith @ LovelyAsCharged June 5, 2010, 2:27 pm
A lot of my mantras come in the form of the lyrics from whatever song I’m listening to. It’s funny how so much is applicable. This morning I was totally struck by The Fray’s All at Once – “sometimes the hardest thing and the right thing are the same”. It’s an easier choice to wimp out on a workout, but it’s the right thing to power through!
ari June 5, 2010, 2:28 pm
totally agree with the breathing; if not only because it’s good for you, but it’s almost a distraction from the tough workout if you concentrate on your breath. also, a lot of times i’ll tell myself “you are strong, you can do this” to get me through 🙂
Allie June 5, 2010, 2:35 pm
I’ve said this before, but imagining myself being watched/judged by a really fit, super attractive guy usually works haha. Ridiculous (and probably neurotic)? yep, but who cares?! My type A/competitiveness usually kicks in until I’m practically dying.

I’ll also say things like, “you’re healthy, strong, powerful woman, YOU. CAN. DO. THIS.”

Also, Vanity by Christina Aguilera (http://www.youtube.com/watch?v=0IDRiUg2Irg) has really been keeping me going!
(Super explicit song by the way, just fyi).
Carol June 5, 2010, 2:39 pm
It’s interesting to read the different views of American running vs. Canadian. I learned the Galloway method (an American, oddly enough), via the Running Room, where we run 10:1’s (run 10, walk 1) and which I used for the marathon I did last week. It really helps rest the legs, get the breathing back under control and even slows the heart rate. I was watching a documentary on running out of the states, and watching these people having to “give up and walk” was crazy! Just walk!!! You’ll feel better and your body will thank you later. I managed to shave a whopping 45 minutes off my 1st marathon time, and finished in a respectable 5:43.
And soy “cheese”?! Sorry…I won’t even eat the lite stuff…it’s real all the way for me, baby. Hope your stomach feels better.
Cynthia (It All Changes) June 5, 2010, 2:41 pm
I’m a big fan of walk breaks. But I also break down the workout. I think about the next small pieces instead of the huge amount left.

I love that you asked for real food at the KERF household 🙂
Emily Eats and Exercises June 5, 2010, 2:48 pm
Ooof, sorry your stomach still hurt this morning. Yuck. I like to think about how proud of myself I will be when I finish. Sometimes I also resort to “you just have to run to the next driveway” type moments.
My ex-boyfriend used to work at Great Harvest but it was during a phase where I didn’t feel in control of my portion sizes and I used to tell him not to bring any home! Now, I think I could keep it around the house and eat a sensible amount…
Melissa Cari @ Miles for Markets June 5, 2010, 2:52 pm
You girls look like you’re having a blast!! As for your ?…same as you – walking breaks. I used to put myself down if I needed to take a walking break. And I’d immediately consider it a “bad run.” Somehow that evolved (I’m not sure what triggered the evolution) but now I know that if I need to walk, I need to walk…and its okay. I was pretty upset I had to walk during my last half due to a hill on the last mile…but that was a race setting and I was more upset with the course than myself.

If you’re walking, you’re still out there being active. In the end, isn’t that what matters most? I’ve covered more miles from taking short walking breaks during runs than I would if I just pushed through (and risked injury).
Whitney @ Whitinspired June 5, 2010, 2:59 pm
Yay!! Congrats on getting the place! Great Harvest bread is amazing..we have a bakery here…they also have the best chocolate chip oatmeal cookies.
jenny June 5, 2010, 3:00 pm
I pick and point and say “run to there” and then i do it again and again. I also tell myself, run until this song is over. haha sometimes when it’s a major cramp I just walk too!
Gabriela @ Une Vie Saine June 5, 2010, 3:07 pm
Sorry to hear about your rough run, it sounds like you stuck it out and finished well though! Whenever I’m lacking motivation, I keep reminding myself that it will be over before I know it- life goes so quickly, and a particularly grueling workout is just a flash!
Helen June 5, 2010, 3:11 pm
I hate running if my stomach feels odd, I just know that I’ll be sick! I need to accept that walking isn’t giving up but a great way to have a short recovery before continuing again. If I’m in the gym I hide the time and distance and only allow myself to look at the end of each song – it’s amazing how quickly time flies that way!
caronae June 5, 2010, 3:13 pm
Remembering to breathe is so important when a run gets tough. Thanks for the reminder! I have this weird, irrational fear of taking walk breaks, like the run won’t “count” if I walk for a few minutes. I need to get over that!
Heather Rose June 5, 2010, 3:13 pm
I love those chips you have in the picture!

When the tough gets going during a workout, I repeat the mantra “anything worth achieving requires a little pain”.
Ericka June 5, 2010, 3:14 pm
I’m all about mini goals during a tough run. I tell myself “just get to the park, the corner, etc, and if you are still struggling, then you can walk.” More often than not, once I reach that goal, I keep going and set a new target. But sometimes I do take that walk break, especially on hills. It can help so much!
- caitlin June 5, 2010, 10:37 pm
  i love mini goals – i agree, it really helps!
Claire June 5, 2010, 3:24 pm
I actually never think about my breathing because I’ve ran with so many friends who say they always do, and I guess I never felt I had a problem with it. Sounds like you did a great job mentally and physically caitlin! GH bread is sooo good! Yay for the lease too!
Chelsea @ One Healthy Munchkin June 5, 2010, 3:29 pm
Breathing is definitely key during a run! Sometimes it also helps me to change up my pace. But there’s no shame in taking a walking break if I need one! 🙂
Amy @ Amy Starts To Run June 5, 2010, 3:34 pm
I’m still learning how to make a mantra work during a workout. I try to remember how accomplished I’ll feel at the end, but the thing that helps me most are goals. If I make it that tree, I can walk for a minute and a half. Or run a mile, walk a few minutes, but start up again. Some days are better than others of course.

I hope your stomach is feeling better!
Julie @ Pickley Pear June 5, 2010, 3:35 pm
Great Harvest is so good, and the owners/workers are always SO nice! I buy it only on special occasions. I bet you will love it there!
kalli@fitandfortysomething June 5, 2010, 4:35 pm
i had a tough ride today….my legs would not stop hurting for the whole 30 miles. i did do what you say and take deep breaths and it does seem to help
- Caitlin June 5, 2010, 10:38 pm
  congrats on your ride 🙂
Lauren (Clean Eats in the Dirty South) June 5, 2010, 4:37 pm
It’s really funny to see the pictures of the greenway, I run there a lot when I’m home 🙂
Great Harvest is AMAZING and what makes it even better is that it’s right next to a Trader Joe’s. I could drop a couple hundred bucks within an hour and with very little effort. 🙂
When my workouts get tough, I usually tell myself that i CAN do it, i don’t THINK i can, i KNOW i can. if i’m running, i’ll allow myself to slow down but i won’t walk unless i’ve got a cramp or a stitch. “it doesnt matter how fast you go, so long as you do not stop” is my mantra.
Freya @ Brit Chick Runs June 5, 2010, 4:45 pm
I’m so glad so many people have said walking helps! On tough runs, I often feel kinda guilty almost if I need to walk – so it is SO lovely to hear other people say they do it 🙂
Have a great day!
- Caitlin June 5, 2010, 10:39 pm
  dont feel guilty for walking… i love walking!
Stacey June 5, 2010, 5:00 pm
I had a really, really rough 7mi this morning. I waited to start until 8:45 and it was already super humid. I pushed through the run with “slow and steady wins the race” and “pain is weakness leaving the body” and a few walk breaks. (Thank you Jeff Galloway for making me not feel like a loser for an occasional walk break!) The slow and steady quote really helps on rough runs. It’s giving myself permission to take it nice and easy and not worry that I’m not running as fast as I can. I also told myself that it didnâ€™t matter what my time was today, at least I was out there doing it! I was pleasantly surprised when I still finished with a pretty decent avg. pace.
- Caitlin June 5, 2010, 10:39 pm
  mileage is mileage! whether you walk or run it 🙂
Heather (runningwithsass.com) June 5, 2010, 5:43 pm
soryr you weren’t feeling well, that sitnks!
Camille June 5, 2010, 5:56 pm
When the going gets tough I say, “Just go a few more steps and you can take a break!” Before I know it I have gone a few more miles and forgotten about my deal with myself 🙂
Lindsay @ Summit Sandwiches June 5, 2010, 6:10 pm
I like to think of Dory from Finding Nemo and the motto “Just keep swimming! Just keep swimming! Just keep swimming, swimming!”. I’ll modify that little motto according to the specific sport I’m doing, of course. It just reminds that as long as I keep doing the activity, no matter how tough it is, I’ll get it over with eventually. I just gotta keep on going! Just do it, as the Nike commercials would say.
Michelle @ Give Me the Almond Butter June 5, 2010, 6:19 pm
I hate when I travel and I don’t feel like I’m eating “real food.” It looks like a wonderful meal the KERF’s served you!
Sarah (Enjoying One Meal at a Time) June 5, 2010, 6:43 pm
Either think of crossing the finsh line at your next race or a good pumping it up song helps!
KelseyJ June 5, 2010, 6:48 pm
Whenever I have a tough workout, whether it be a run or lifting weights or whatever, I tell myself “I can do anything for another minute”, and when that minute is up, I say it again and again until my workout is done! 🙂 If I’m really struggling, I just take a break – if it starts to hurt it’s not worth it!
Sarah June 5, 2010, 6:54 pm
Sometimes, if I need a pep talk, and my body is not just telling me it needs REST, I ask myself if I would quit in a difficult situation in real life. No? Then I tell myself I can’t quit during a tough workout, because exercise is practice for life.
Maybe I’m a little harsh with myself at times.
- Caitlin June 5, 2010, 10:43 pm
  i like that philosophy though!
Theodora @ Losing Weight in the City June 5, 2010, 6:56 pm
When I have a rough run, I imagine that I’m running a race and there are crowds cheering me on. I also remind myself “pain is temporary.” Ugh, sorry your stomach was bothering you — there are few things worse than that when you’re running.
Nicole, RD June 5, 2010, 7:08 pm
I just think how good I’ll feel when it’s over! 🙂 Awesome job!
Samantha @ Health, Happiness & Skinny Jeans June 5, 2010, 7:29 pm
I repeat “Running is just like walking but faster” over and over. I figure that I walk all the time so if I compare running to walking it might feel easier and more manageable.
Stacey@http://stacey-healthylife.blogspot.com/ June 5, 2010, 7:55 pm
Great Harvest is seriously the best and healthiest bread. I just went to one today and stocked up.
Jenn June 5, 2010, 9:14 pm
Matt is hot!
Amber K @ sparkpeople June 5, 2010, 10:03 pm
You Are Strong! I have to chant this during my running intervals to keep going. I can’t run for more than a few minutes at a time and I’m trying to build up to more!
Wei-Wei June 5, 2010, 10:47 pm
Mmm, delicious-looking lunch! I wish I could taste Great Harvest bread 🙁 “CERF” made me laugh. Real food = awesome!

I hope the rest of your night is great too! 🙂

Wei-Wei
Melissa @ For the Love of Health June 5, 2010, 11:26 pm
I often remind myself that I can push through it and it will make me stronger (within reason of course)- if it’s stomach pain, it usually passes- breathing is really important for sure. Stopping to walk is def a must if you truly aren’t feeling well. That’s a great run for not actively training!!
Jenn (Jenn's Menu and Lifestyle Blog) June 5, 2010, 11:53 pm
I think about finishing when I’m struggling with a workout. I’m usually thinking about something refreshing to drink during that time. 🙂

Jenn
Nicole June 6, 2010, 9:10 am
I had a 2 hour training run for my 1/2 marathon yesterday morning. It was really hot and humid so I struggled for the last hour. As I was fighting off the pain and frustration I thought of you—I remember reading about one of your half marathons recently where you actually ran/walked the last mile or so. At first I was like, No, I can’t walk, I’ll never start up again! But it worked. I ran for 4 minutes and walked for 1 for the last 25 minutes or so of the run and I ended up feeling so much better. Sometimes just letting go of the anxiety of “Must finish under X time” and realizing that unforeseeable elements can cause for a need to slow down can keep you sane (and healthy) through a long run.
Have a safe trip home!
- caitlin June 6, 2010, 10:27 am
  i’m so glad it helped you!!! walking can be great.
Marissa June 6, 2010, 9:37 am
On tough workouts, I just think “I’ve never let myself quit before and I’m not starting now.” I’m so stubborn that that’s usually enough to keep me going! I’ll also break it up into little steps in my mind so I can feel some accomplishment every time a get closer to finishing. It also helps me to think about how good I’ll feel afterwards.
Steph June 6, 2010, 2:12 pm
I usually only take a walk break if I have a bad cramp, like this morning. The cramp goes away faster if I walk, rather than push through it. Otherwise, days when my legs are feeling really heavy and I am dreading the next several miles, I break it up smaller chunks in order to “trick” my mind to keep going….and I’ll do a quick pickup here and there between lamp posts so when I return to the usual pace it feels easier.

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