Sunday, November 24, 2013

How to Run in the Winter

I love running.

It used to be something I hated with a passion. I would dread the laps we had to do in gym and I had nightmares about finishing last in Track, but somewhere along the way, that changed. I've always struggled with exercise-induced asthma, which kept me from doing so many activities -- I let it dictate what I could or couldn't do. Just over two years ago, though, I decided I didn't want to let my asthma rule me, so I (very slowly!) taught myself to get over it.

My knowledge of breath, which I'd learned through yoga, played a huge role. Essentially, I started by walking a lot, slowly increasing my pace and distance until I felt like I might be able to run. Then I would jog for a block, walk for a block, jog a block, walk a block, and so on -- the whole time, I made sure I was taking slow, deep breaths instead of fast, shallow ones. I could tell if I was pushing myself too hard, because I'd have to stop and catch my breath before I had an asthma attack. What I eventually found was that, through the long process of teaching myself how to breathe and how to run, I fell in love with it! The sunshine, the wind on my face, the smell of the air, the way my legs stretch and pull, the pounding of my feet against the ground, the way it makes me feel like I'm flying... I love all of it! I've found that running gave me back control of my own body. Instead of being a victim who "couldn't" do things, I now know that I can do anything! Running has set me free.

Now... naturally, moving to Alaska has proven to be a new challenge for my running. When we got here, it was still nice enough outside that I ran four or five days a week along my new favorite route and I enjoyed every minute of it, but now that winter has come, I've had to tackle a whole new set of obstacles I wasn't fully prepared for.

Running is important to me. I can tell when I haven't been able to run for a few days -- I get pretty restless and irritable (sorry, Husband!). As soon as "Fall" weather showed up (we're talking 40-50 degrees at the most), it didn't take long for me to figure out what I should wear in order to maximize my runs. However, when our first real snow hit and the temperatures dropped quickly (25-35 degrees or so), I was not a happy camper... I couldn't really run for about two weeks straight because the snow was so deep along my normal route that it was not even remotely fun to try and navigate.

I had no problems running in the snow when we only had a few inches on the ground -- as long as you have the right shoes to keep you from slipping, it's not really an issue -- but once we got over 6 inches of the cold, wet, powder, I had to give up on my route. I tried in vain a few times to run along it, but since it obviously wasn't shoveled, it just wasn't fun. There was snow everywhere and it was too cold to let it just hang out in my shoes and up my pants.

Needless to say, I had to do a lot of research and brainstorming to come up with a plan. There's no way I could go all winter without running at all... I would go insane, and so would everyone else around me. So, I thought I might as well compile some tips that might help my fellow runners if you live in an area that gets "real Winter." I am, by no means, a professional; I just found out through trial and error what works for me and thought I might share, in case anyone else can benefit from my experiences. Here we go!


Winter Running Tips:

1. Clothes! One of the many benefits of taking up running is that it usually doesn't require much equipment to get started. Once it gets cold out, though, it becomes a unique science to figure out what you should and shouldn't wear. The general rule of thumb is always to dress as if the actual temperature is 10 degrees warmer, since your body will heat up quickly as soon as you start moving. I still have yet to actually write out a chart for myself (it's all in my head), but I would recommend coming up with a somewhat standard outfit for every 10 degrees. That way, you can just look up the temperature, check your chart, and grab the pile of clothes you'll need. For example:

   40-50 degrees -- t-shirt, running jacket, shorts, ear band if it's windy.
   30-40 degrees -- t-shirt, running jacket, tights, shorts, ear band, beanie.
   20-30 degrees -- long-sleeved shirt, running jacket, tights, pants, ear band, beanie.
   10-20 degrees -- long-sleeved shirt, running jacket, tights, pants, neck gaiter/scarf (to cover nose and mouth), ear band, beanie, thin gloves.
    0-10 degrees -- long-sleeved shirt, running jacket, parka, tights, pants, balaclava, ear band, beanie, two pairs of gloves.
   -10-0 degrees -- long-sleeved shirt, running jacket, coat, tights, pants, balaclava, ear band, beanie, two pairs of gloves.

Of course, this is just an example from my own closet. Socks, sports bra, underwear, and shoes are things I wear no matter what the weather is, so I left them out of my lists. The coat I like to wear is lightweight but warm, and it has plenty of pockets, so if I get too hot and sweaty (like with a second pair of gloves on), I can just take something off and stick it in one of my pockets.

2. Shoes -- you should probably wear them. You don't necessarily need a fancy new pair of shoes for running in the winter, as long as you have some way to help with traction if the ground is slippery. Many people invest in chains (like these), but I went ahead and purchased a new pair of shoes, since my old ones are getting pretty worn anyway. I'm a big fan of Saucony, so I stuck with a brand of winter-specific shoes that I absolutely love: these! Not only do they have excellent traction on snow and ice, but they have an extra layer of protection that keeps moisture out. They're a little heavier than regular running shoes, so that took some getting used to, but I've never slipped once and my feet have never gotten wet while wearing them. I highly recommend them if you live in an area with lots of snow and ice.

3. Check the weather. I always double- and triple-check the weather before I head outside. Many websites and apps will vary greatly between one another. I've seen up to 10 degrees difference between two sources! When we're talking about dressing for cold weather, 24 and 34 are two very different numbers! It's also nice to know whether you should put some goggles on if it's going to be snowing like crazy during your run. Along the same lines, it's a good idea to be aware of road conditions if you plan on running on the pavement -- don't run on the street if the roads are "Black." Even with a good pair of shoes or trusty chains, there's still a good chance you'll slip and fall, which would be very bad.

4. Take your phone with you! Luckily, I haven't had to use mine in an emergency, but you never know what can happen when you venture out in adverse conditions. Whether you fall and hurt yourself, or you run into a moose on the trail (really!), it's never a bad idea to have a way to call for help if you need it. This is also where the coat with many pockets comes in handy: plenty of room to keep my phone just in case!

5. Stay in your neighborhood. In my case, the route I usually take is covered in almost two feet of snow right now, so it's simply a matter of convenience to stay by the house during an outside run, since the snow on the roads is packed down so tightly that it's pretty easy to run on. But generally speaking, when you're running in temperatures that are below freezing, being able to quickly get back home in the case of an injury or if you get too cold, is very important. The street we live on is a giant loop, which makes it pretty easy to just run laps whenever I feel like it. I've figured out that one loop is half a mile, so I like being able to stay close to home and still keep track of my mileage at the same time.

6. Watch your extremities. Running in negative temperatures is not ideal, I won't lie. Even with almost every inch of my body covered (I don't usually have something covering my eyes, unless it's snowing heavily), it still hurts to inhale. If you blink too slowly, your eyelashes freeze together and you have to warm them up with your hands before you can see again. The biggest issue I've had to deal with, however, is keeping my hands from freezing. I've finally found the perfect combination of gloves/mittens in our house that do the job well, but the first few runs I went on in -10 degrees were not enjoyable -- after only half a mile, my fingers would start to hurt and I'd have to wiggle them all around and ball my hands into fists (while holding dog leashes at the same time). I didn't start freaking out until my fingertips would start to go numb, at which point I'd just run back home as quickly as possible and hold them under warm water until they thawed. I am horribly afraid of getting frostbite, for whatever reason, so ever since I started experiencing the numbness in my hands during runs, I tend to go a little overboard with gloves and mittens. Frostbite is very serious, especially when it's so cold you can't even see your breath, and it is definitely important to make sure it doesn't happen to you! Wearing a balaclava or neck gaiter over your nose and mouth will help immensely, as will making sure your ears are completely covered as well. The biggest issue with your hands in negative temperatures is to make sure you don't touch any metal (like your keys or doorknob!) without having at least one pair of gloves on. So far, I've been lucky enough not to experience contact frostbite, but I hope that doesn't change any time soon.

7. Don't stay out too long. The experts say you shouldn't stay out in extremely cold weather for longer than 30 minutes, so plan your runs accordingly. This is also where staying close to home comes in handy -- when you're done, you're done. There's no need to push yourself when it's cold out. If you hit that 30-minute mark, it's time to go back inside. Because it's cold out, it's easy to forget that you still need to rehydrate after your run; drink lots of water! The other thing to remember is to wear clothes that keep sweat away from your body (try to avoid cotton and wool). If you sweat a ton while you're running, it's harder for your body to keep itself warm, so not only do you have to be aware of dehydration, but hypothermia as well. When I run outside, I don't typically stay out any longer than 20 minutes. I also try to time my runs so that I'm out when it's the warmest part of the day. Since we are losing daylight very quickly here, I think it's important to take advantage of what little sun we do get.

8. If all else fails, run indoors. We had two days in a row last week where the temperature dropped to the -30s. Just walking outside was painful, so there was no way I was about to run when it was so cold out. That's when my new treadmill comes in handy! Although I definitely prefer running outside, sometimes you just have to settle for what will be safer and more beneficial to your body. Treadmill training is much less exciting, but at least you know you'll get a consistent run in without worrying about freezing or slipping on ice. If you're curious, the treadmill I got (and love!) is the Gold's Gym Trainer 410. It's relatively quiet and it fits nicely in the living room for now, so I can distract myself by watching TV while I run. If you don't have a treadmill or don't want to fork out the cash to get one (the one I got was a display model -- super cheap!), check out your local gym. (Just FYI: if you have a military ID, you can use the gym on post for free!)


I hope these tips have helped shed some light on running in the winter. It's a unique beast to conquer, that's for sure! If there's anything I've left out or if you have any questions at all, please feel free to leave a comment. I don't have all the answers, but it's pretty fun to explore the possibilities of cold weather training!

What do you think? Do you have any helpful tricks for running in the snow? Are there any Spring races you're getting pumped for? 

Monday, September 23, 2013

Cap'n Crunch Cookies

It snowed yesterday.


By the way, yesterday was the first day of Fall, in case you didn't know. So far, I'm liking the colder weather, but I feel like my body isn't quite sure what to do with it being snowy and in the 30s in September. Luckily, it doesn't really feel that cold out, since it's not a biting, wet, eat-your-bones kind of cold. Still. Alaska's a little weird.


Speaking of being weird, I was on my way to get some scrumptious coffee drinks at one of the many coffee carts yesterday when I spotted an amusing sight! There was a man on a scooter/bike thing (it was a scooter, like the kind you stand on, but with bike wheels on it) riding down the sidewalk. He had two dogs hooked up to harnesses that were pulling him along, so I assumed they were probably training for dog sledding or some such. The funniest part, however, was what he was wearing. Keep in mind it was snowing outside. He had on a pair of tennis shoes, bright pink shorts, a winter coat, and one of those full-face ski masks.


I have to admit I giggled quite a bit, and I may have slowed down considerably so I could watch his dogs pull him on his scooter bike. It was pretty interesting! Once I got bored, I eventually got our coffee and headed back home, only to consume a billion of these delicious cookies I made!! Bam-segue! Actually, I was going to say these aren't that far off topic anyway, because they're kind of weird. Delicious, yes! But a little weird.


Also, if you were wondering, "Cap'n Crunch" cereal is totally vegan. It's not good for you or anything, but it is plant-based! I wanted to get creative, since I've been making and eating chocolate chip cookies for a couple weeks now, so I thought, "Hey! We have cereal! I might as well make some cookies with it, instead of eating it for breakfast! Yay!" Thus, I found a recipe and the rest is history.



Cap'n Crunch Cookies
adapted from CapnCrunch.com
{vegan}
makes 2 dozen

  • 1 1/4 C whole wheat flour
  • 1/2 tsp baking soda
  • 1/8 tsp salt
  • 1/2 C vegan margarine, softened
  • 1/2 C raw sugar (or less! These cookies are pretty sweet.)
  • 1 flax egg (2 Tbs flax + 3-4 Tbs warm water)
  • 1 tsp vanilla extract
  • 2 C Cap'n Crunch Crunch Berries cereal
1. Preheat oven to 350 F. Combine flour, baking soda, and salt in a small bowl; set aside.
2. Beat the margarine and sugar in a large mixing bowl until creamy. Add the flax egg and vanilla. Beat well.
3. Gradually add in the flour mixture on low speed. Stir in the cereal, crushing some pieces with the back of your spoon.
4. Roll the dough into balls and flatten onto an ungreased baking sheet. Bake 11-13 minutes, or until the edges are slightly browned. Cool for 1-2 minutes on the baking sheet before transferring to a wire rack.

Tuesday, September 3, 2013

What I Love Wednesday

Alright, so it's not actually Wednesday yet. Unfortunately, it actually took me a minute or two to remember what day it is. Oops! Nonetheless, I was feeling anxious to post something, because I've missed you all so much (!), so I decided to just bite the bullet and give you an early WILW post! I figured you probably wouldn't object.

Before I get on with the things I love, I did want to let you know that we made it to Alaska safe and sound (in case you hadn't deduced that already by the fact that I'm posting this)! It's already a little chilly here, and we're ready to fill our house with all our furniture and such (today is the day!), but regardless, we love it so far! We haven't spotted any moose yet, although we did see some reindeer, sheep, and bison on our way here. Pretty exciting!

Okay, I know you're anxious for the list of greatness, so I won't postpone it any longer. Here we go!

1. For all the college kids starting school right about now, check out these hacks for dining hall meals.

2. Did you know September is National Yoga Month?! Here are some great poses to help with pain and anxiety!

3. If you suffer from butt-consciousness too, you might benefit from this set of workouts.

4. Who knew Epsom salt was so useful?

5. I love to explore new blogs! Especially when they're as beautiful and informative as this one.

6. Have you tried making your own salad dressing yet? You really should! Leanne can help!

7. Living in Alaska means I'll have to get used to running in the cold. What about you? Do you run in cold weather?

8. Let's fix our poor posture together!

9. Are you interested in making a greenhouse? Try this one!

10. You should come visit me. :)


Monday, August 12, 2013

Cinnamon Roll Pancakes

I know, I know. I disappeared for a while there. In my defense, I've been a little preoccupied with moving and such. We're hanging out in Kansas for the time being, but will be headed northwest on Sunday! It's hard to believe we're actually going to be in Alaska in just over two weeks! My, how time flies.


Because I have nothing better to do than try out new recipes and relax on vacation, I have a delicious recipe to share with you on this fine August Monday. Have your breakfasts been boring you lately? Fear not! I have the perfect solution to change up your morning routine - Cinnamon Roll Pancakes! They are 100% vegan and super duper scrumptious (not to mention easy to whip up). I didn't make the cream cheese icing this time around, and the pancakes were sweet enough without it, but you can try them with the icing if you so choose. I definitely think you should try them... What can it hurt?


Cinnamon Roll Pancakes
{vegan}
makes 6-8 pancakes

Cinnamon Filling:

  • 4 Tbs coconut oil, melted
  • 1/4 C plus 2 Tbs packed brown sugar
  • 1 1/2 tsp cinnamon
Pancakes:

  • 1 C whole wheat flour
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1/4 C canola oil
  • 1 tsp vanilla
  • 1 flax egg (3 Tbs ground flax + 1/4 C warm water)
  • 1 C almond milk
Cream Cheese Icing (optional):

  • 2 Tbs vegan cream cheese, room temperature
  • 4 Tbs Earth Balance margarine, room temperature
  • 1 C powdered sugar
  • 1 tsp vanilla

1. Mix the coconut oil, brown sugar, and cinnamon in a small bowl. Transfer the mixture to a small ziplock bag and set aside.
2. Combine the flax and water in a medium bowl and let sit for a few moments. Add the oil, vanilla, and almond milk. Whisk to combine. Add in the flour, baking powder, and salt; stir to combine.
3. Heat a skillet on medium heat. When the skillet is warm enough (test with a few drops of water - if they bead up, you're good to go), use a spoon to transfer the batter to the skillet.
4. Cut the corner off the ziplock bag and squeeze the cinnamon filling onto the pancake batter. When the batter starts to bubble, flip it over with a spatula and leave on until cooked. 
5. To make the icing, whisk together the cream cheese and Earth Balance. Add in powdered sugar and vanilla; whisk to combine. Drizzle over pancakes just before serving.