RunGroup Testimonial: Joe Medina

One of our own, Joe Medina, ran in the San Diego Rock 'n' Roll Marathon today!   Joe has trained with us since February 2018 and although it took a little convincing, he and we are so glad he joined the track workouts.  We sat down with him to pick his brain before his big run, and we can now officially share with you that he set a PR (fastest time for a race distance) today in his marathon!

 

 joe at the LA marathon earlier this year.

joe at the LA marathon earlier this year.

How did you hear about StudiOne Tulsa?

I knew one of the owners and had a previous relationship with her and her husband.  Teresa invited me (repeatedly, in the nicest way possible) into the studio to check out the services offered.

How did you get turned on to running?  

At first it was recreational 2-3 mile runs, then a 5k then the Tulsa Run and pretty soon I was running the Route 66 Half Marathon.  

When did you race your first marathon?

My first marathon was in 2015.  I loved the challenge, it pushed me, physically and mentally throughout my training process.

What part of the StudiOne RunGroup Training do you feel has helped elevate your performance?

Having a run coach has helped me stay accountable to reach my goals and the sprint workouts (Tuesdays at 5:30 am or pm) have helped me close out my races stronger than before.

 a strong finish in tulsa

a strong finish in tulsa


Tell me what you enjoy most about the StudiOne Community?

I enjoy the camaraderie from the small group training runs to the excitement and anticipation of race days followed by brunch.  The entire group is there to support you and celebrate the victories. The StudiOne Community is amazing!

Do you have a nutrition plan?

I eat fruits and vegetables and lean meats, I have recently cut out all red meat from my diet.   I have discovered things I like and pretty much continue to eat those foods. I enjoy cooking for myself, this way I know what I am consuming.

Do you have a cookbook/blogger/recipe that you enjoy?

I pretty much stick to a modified version of the TB12 (Tom Brady) Diet.  

What is your training/racing plan?

I check the calendar for the list of marathons, then see if it will fit into my schedule, sometimes my training plan is modified due to time constraints.  This is where having Jessica as my run coach is beneficial. She has the experience and expertise to create a training plan that works best for me so I am ready to perform at an optimal level on race day.  

What are your secrets to success?

Be prepared, have a plan and be passionate about the things you love to do.
What advice do you have for a rookie runner?  

I’d say to start slow, select a 5k, train for it, run it, then keep going, slowly move your way up in distance.  

 

You can join Joe and the StudiOne community for your running needs too!  We have plans and programs for all levels - 5k to marathon, beginner to racers.  We can also work around your availability and schedule to make sure you know what your workout is for the week!  Click here for more info.

Tips for Running in the Heat

It certainly feels like we went straight from a lingering winter into early summer around here.  Oh how we wish there would have been more mornings in the 40 degree temperature range instead of jumping from low 30s to 60s like it feels like the weather did.  Good ol’ Oklahoma.

We’ve put together our best tips for enjoying your runs, despite what the temperature might read outside.  We survived the winter, and we know with the right mindset, the summer will only make us tougher!

 time for lighter, looser layers!

time for lighter, looser layers!

  1. Dress appropriately - Repeat after me, “cotton is rotten.”  This is true for all weather but especially true in the heat.  You want a light-colored, loose, moisture-wicking fabric on your top half.   The color of your bottom half is less important but you still want to avoid cotton at all costs!

  2. Prepare for chafing - As the temperatures rise, the amount of clothing we wear falls.  This means more opportunity for skin-on-skin rubbing. If you do choose to wear shorts (a logical choice for the summer!), consider opting for tights, shorts with a tight base layer, or rubbin’ down those thighs with some good ol’ body glide.  Vaseline works well too. Other popular chafing areas: sports bra line, back of arms where they touch your torso.

  3. Hydrate - You’ll want to be thinking about your water intake before you get out on the route.  If your run is longer than an hour, you should carry water with you or make plans for your route to have water stops (for Studio runs longer than an hour, we’ll provide water stops!).  Be sure to have 8-12oz of water after your run if it’s longer than 30 minutes.

  4. Be Patient - When the temperatures change as fast as they have here, it can feel like the difficulty of your regular pacing goes right up with them.  Give your body 3-4 weeks to acclimate to running in the heat (think of it as it needs time to practice effectively cooling you down again) and while it still might not feel great, it will get better.  And, if you stick with it through the season, the fall will be a beautiful time!

 we love these shorts with a tighter layer underneath to prevent chafing.  these are from Athleta

we love these shorts with a tighter layer underneath to prevent chafing.  these are from Athleta

Don't forget we've got running groups to make it all a little more bearable!  We're currently training for the Firecracker 5k in July, and then will be in "train to maintain" mode until the fall race season is upon us!  Click here for more info!

 we've got water bottles for sale!

we've got water bottles for sale!

Mark Your Calendars: Spring Races

Well y'all, our Spring Running Groups are up and runnin' as of last night, and we're participating in our first race of 2018 tomorrow morning!  We're looking forward to a fun spring filled with warmer temperatures, plenty of miles and a few races thrown in for fun.  If you'd like to join us, our running groups are Tues/Th at 5:30 AM and PM plus a Saturday Group Run at 7am.  You'll learn about different kinds of running workouts, drills, stretches and accessory exercises to keep you in tip-top shape.  

 Our favorite running journal : The Believe Training Journal

Our favorite running journal : The Believe Training Journal

For most people (certainly there are those rare few who run just to run, we don't know any ;) ), races, bibs, post-race brunch and medals make all those training miles worth it.  Most will be local, in Tulsa, but we've got a few regional races planned this year too!  Check out our Spring Race calendar and see if there are any you'd like to join us for!

February 17 - Sweetheart Run: 5k/10k/Both

March 17 - St. Patrick's Day Run: 5k only

April 7 - Aquarium Run: 5k/10k/Half

April 21 - Garmin Wizard of Oz Run: 10k

April 29 - Oklahoma City Memorial: Half

If you're unsure which race would be best for you, we'll schedule a meeting with one of our coaches to find an absolutely perfect fit!  Bring it on 2018!

Bundle Up and Run!

Brrr… Ya feel that!? We sure do!  Our first sense of the cold front blowing through this weekend, just in time for our run groups to start next week. With the cold, often comes the need for warmth. We already feel it. We feel ourselves spending a few extra moments cuddled in bed each morning, looking forward to being back home under the covers and dreading that moment when we can’t put off our run any longer-- that moment when we have to brave the cold and get into stride.

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The good news? All that cold air doesn’t mean you have to sit out your run or worse, resort to the horrible (as some would say) dreadmill!  Simply having the proper attire can keep you happily running outside through the winter (or few days here and there that drop into the 30s and below, right Oklahomans?) and avoiding those frozen ears and fingers.  Plus, if you’re like us, adding a new piece to your wardrobe every now and then motivates you to get movin’!

So here it is, our warmth first, fashion second tips to stay cozy! We even linked our favorite cold weather wear for you to shop, shop, shop.

Start by downloading a trusted weather app. Remember to take its temperature predictions with a grain of salt-- oh hey unpredictable Oklahoma weather, we are referring to you.  Weatherunderground is our favorite for detailed wind and hourly precipitation reports (important considerations for runners).

 

40s - Comfortable shorts or capris should do just fine on your legs throughout the entire range of 40 degrees.  Pair with breathable short sleeve layer on top. You’ll likely want longer sleeves the lower you get into the 40s or if the sun isn’t shining. Oh and yes, we said shorts. This may feel chilly at first, but trust us, this is perfect weather for a simple base layer.

 A vest is a great way to add extra warmth on those cloudy cold days without feelin' like you're gonna melt.

A vest is a great way to add extra warmth on those cloudy cold days without feelin' like you're gonna melt.

High 30s -  Trade those shorts in for capris. If the sun is out, you can still get away with a single long or short sleeve layer on top. You’ll probably want to grab something to cover your ears and fingers, too-- even if you end up shedding it mid way through.  

Low 30s - Cover those ears and fingers!  You’ll definitely want ear warmers and gloves for these temperatures.  Depending on the wind and sunlight, you might even add a second layer up top like a windbreaker or light jacket.

 Gloves are a  must  when the temps are low 30s and under.  We like this pair from Lululemon because of the extra insulating mitten layer on top of the gloves!

Gloves are a must when the temps are low 30s and under.  We like this pair from Lululemon because of the extra insulating mitten layer on top of the gloves!

High 20s - Time to pull out the big guns. Did you know they make cozy fleece lined tights?  Well, they do exist and are a must for temperatures in the 20s.  Consider a heavier coat for your second top layer.  

Low 20s - Trade your regular socks in for a thicker pair of socks. If it’s towards the low end of the 20s, windy or cloudy, possibly consider a second layer for your legs like light windbreaking pants.  Don’t forget that second top layer!

 

 Best believe those puppies are fleece-lined!

Best believe those puppies are fleece-lined!

Earlier we mentioned a few conditions to consider like wind and sunshine.  These elements (or lack of) can change the “feels like” temperature to warmer (sunshine) or colder (wind).  If you’ve got a lot of either condition present for your run, you may need to adjust attire.  We move one temperature category warmer for abundant sunshine and one cooler for gusting winds.

Everyone will have a different experience and preference for their perfect cold weather outfit.  Play around with it to find your perfect combination so you can get out and run comfortably because we know first hand there’s not much worse than frozen solid ears and fingers!  Everyone will also have their absolutely miserable temperature tolerance level.  For us, we cut off studio runs at a "feels like" temperature of below 20.  

Don’t forget, our run groups start up again next week (5:30a + 5:30p on Tuesdays and Thursdays, 7:00a on Saturdays). Come train for your next race with us!

 

 

 

Here Come the Reindeer Games,

Happy December, friends!  We're in the middle of that wonderful and hectic time of year when time seems to speed up and it's easy to put anything productive off until 2018.  Don't fall into that trap!  You have one last month, one last chapter of 2017 to do whatever you'd like with.  If you're wanting to prioritize yourself, your health and creating a strong community of support, we've got just the thing for you:

Reindeer Games Tulsa

The Reindeer Games originated in Memphis, TN at a sweet little gym called InsideOut.  Sprenkel participated one Christmas season and loved the spirit of the points and showing up every day to do something for yourself during this giving season.  (She also won a prize for most "Spirited Reindeer").  The concept is simple: come to the gym, workout, earn points, win prizes.  Our first round of the Tulsa version was a big hit last year and we've put a fresh spin on it for this season!

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How to Play:

Starting December 11 and running for 4 weeks, this holiday challenge will make coming to class even more exciting than it already is!  Read on to learn how it all works.

  1. Workout: Come to any StudiOne class!  Yoga, YogaFit, FIt Camp, Running Group or Fuel 66 Sunday Yoga.  By purchasing an entry in The Games, you'll have access to every class on the schedule (over 30 classes each week, Fuel will still be donation based!).
  2. Earn Points:  In this round of The Games, there are multiple ways to earn points.  Each box on the BINGO card will be filled with a class, a task or a challenge.  If you complete whatever is in the box, you get a stamp!  Every stamp is worth one entry in the Grand Prize drawing and if you make a BINGO row of 7, you get to pick from our special prize basket!
  3. Win Prizes:  This is the best part, right?  Aside from the fun you'll have earning points and strategizing your BINGO rows, your chances of winning a prize are pretty high.  They increase the more you stay involved in the games!  The Grand Prize drawing will be for a Studio Membership and a Fit Camp membership.  A BINGO row will earn you a chance to pick a prize from our local vendors (gift cards from Decopolis, Foolish Things and other neighboring businesses, free floats at Longevity Effect, shirts and studio goodies all up for grabs).

This is our end of the year gift to you and a great chance to try out all the styles of classes we have to offer.  We are working hard to continue to bring you everything you need for your health and wellness under one roof!  Ready to sign up?  Click the link here to secure your spot!

Tulsa Run Recap

We had such an amazing time this weekend being right in the middle of the Tulsa Run!  Since it was such a chilly morning, we had a lot of visitors stop in to keep warm.  Don't forget we'll be open the morning of Route 66 too!  Just blocks from the start line again.

 Play time at the expo

Play time at the expo

The 5k runners were off first and we had Lindsay and Teresa representing the StudiOne team.  Both girls reached their goals and were able to finish strong - the last 5 weeks of training have really paid off!  They were so excited about how much fun they had, plans are already in the works for the next race!

 Team 5k!

Team 5k!

Lindsay and Teresa both made it back before the 15k group set out.  There was a bunch of talk about strategic wardrobe choices.  It was a tough morning because the temperatures were so low but the sun was going to be out.  Some people made some last minute decisions for shorts or tank tops and then we were out the door.

 Say cheese!

Say cheese!

We were represented by several 15k runners: Sprenkel, Michelle, Catharine and Susan.  Every single gal improved their times or did better than expected this training cycle!  We loved celebrating the hard work and accomplishments of all!

 Congrats Runners!  See you next year!

Congrats Runners!  See you next year!

The next big race for us is the Route 66 Half Marathon.  We will be open that morning to host runners, just like we were for the Tulsa Run!   Be sure to stop in, we'll keep you warm and pumped up.

Our next training cycle will start in January - looking to start or improve your running?  We will have 5k and half marathon options for early spring races in Tulsa!  Email fitness@studionetulsa.com to get more information.

Tulsa Run Race Week Need-to-Knows

It's upon us.  The 40th annual Tulsa Run is this weekend!  There's not much left to do but get one more run in, pick up your packets and get some rest.  We've compiled all the critical information for this weekend's race in one spot, and threw in a couple of race tips for good measure.  We hope to see you out there!  We will be open at 7:15 am on race morning!  Come in for coffee, water, stretching and a pep talk before the race or for the 9am yoga class after the 5k.

Tulsa Run Packet Pickup

There are two days available for you to pick up your race packet.  This includes your bib and some other goodies, as well as a chance to browse the expo for various running accessories, snacks and services.  It's located downtown at the Cox Business Center.  You can stop in Thursday night from 4-8pm or Friday from 9am - 7pm.  This usually goes pretty quickly (depending on your leisurely-ness around browsing the booths) but maybe plan for at least 3o minutes.  There is street parking around the business center, or you can park in their garage for a fee.

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Race Day Schedule of Events

7:40AM – 5K Wheelchair Start Time
7:50AM – 5K Start Time

8:00AM – Finish Line Fest Opens
8:30AM – 2K Start Time
8:30AM – 5K Overall Winners Announced
8:50AM – USATF Masters Start Time
8:55AM – 15K Wheelchair Start Time

9:00AM – School Program Winners Announced
9:00AM – 15K Start Time
10:10AM – 15K Open Award Announcements
10:30AM – Beneficiary Check Presentation
11:30AM – USATF Masters Award Announcements
12:00PM – Conclusion of Tulsa Run; Street Closures Reopen

The Tulsa Run course will close at Noon. Gear check will close at 1 p.m.

The start line and finish line are the same for all events.  The start line is located on Boulder, near the OneOK offices and the finish line is on Boston near 4th street.

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A Few Tips for Race Day

Sprenkel compiled a list of her personal tips for race day.  These are just her personal preference after years of racing and figuring out what works best for her.  If something sounds like good advice to you, take it!

  1. It's going to be cold!  What you wear is of course, your personal preference but this is what I would wear for each event.  The 5k is first, shorter, and before the sun really gets high enough to warm things up.  It will likely be in the high 30s or low 40s.  I would wear long leggings (I wouldn't say it's cold enough for fleece-lined), a long sleeve shirt and definitely gloves and something over the ears (but not a hat).  The 15k starts over an hour later and since it's a longer run, we'll be out there when the sun is really working for us.  I'm planning to wear either capris or my favorite mid-thigh running shorts.  I'll wear a long sleeve shirt over a racing singlet so if I do get too hot, I can take it off and toss it, or tie it around my waist.  I doubt I'll need gloves and ear warmers at 9am but will have them with me before going to the start line just in case.
  2. Eat something.  Again, this is different for each distance, and each runner.  For the 5k runners, it's less important to have something in your stomach that early.  I'll still personally recommend eating something 1.5 - 2 hours before your race starts but you know what you've been doing in training and should follow that procedure.  For the 15k (with a 9am start time), I'll have a bowl of oatmeal at 7am with some almond butter and fruit, and then as I'm walking to the start line I'll eat a banana.  Both of those choices are light enough in my stomach to handle while I run, and provide quick and easy carbs for fuel during the run.
  3. Stay warm as long as you can.  I find little purpose to arriving to the start line too early.  You'll see some runners doing drills or running warmup miles.  I like to stay inside where it's warm for as long as I can.  Our Studio will be open for foam rolling, stretching, drills and warmth all morning so that's where I'll be until about 5 minutes to run time when I'll jog over to the start.
  4. Get some rest.  I'd go to bed early enough to get a good 8-10 hours of sleep Friday night.  If you're truly in the racing spirit for this run, you'll want to prioritize that over a night out or any activities on Friday.  If you're running for fun, it's a little less important.  Personally, I'll be at a concert the night before so I know I may not feel 100% on race morning and that's ok because I'm in it for fun this year.
  5. Don't try anything new.  If you haven't done something on a training run, don't try it on race day.  Don't eat any new foods, try any new drinks like gatorade, wear brand new shoes, etc.  Stick with what you've done in training and trust it!
  6. HAVE FUN!  This is one of Tulsa's best races.  Enjoy the course, enjoy the fellow runners, enjoy the spirit, and have a great race!
 We're cheering for you!

We're cheering for you!

StudiOne goes to Boston!

This past weekend two of us gals from StudiOne set out on another traveling running adventure!  (Read about the first one here).  This trip, Katie, member of the running group and Fit Camp, traveled with me, Sprenk, to Boston to run in the B.A.A. Half Marathon on Sunday.

 Hello Boston!

Hello Boston!

We left on a Friday for the Sunday race.  I've run plenty of races and really appreciated that our bibs were mailed to us ahead of time so Katie and I didn't have to worry about an expo day or transportation to get the bibs.  We left Tulsa around 7am and landed in Boston in the early afternoon.  The first thing on our minds was food!  We found an Italian sandwich shop in Old Town and then mozied on to our Air BnB.  I'd strategically searched one out within walking distance to the race start.

Thankfully, Boston is easy to travel around without a car.  We each purchased a week-long subway pass for $21 and used that as our only mode of transit for the weekend.  The rest of Friday we spent exploring the city (mostly Back Bay), browsing the shops and eating.  We had a little happy hour drink outside on the terrace of Cafeteria  and grabbed a healthy salad dinner at SweetGreen (I can't wait for one of these to be in Tulsa soon, or am hoping anyway!).

Saturday in Boston

 View from our morning run.

View from our morning run.

We woke up with no alarm (amazing for two early-morning workout gals) and took our time heading to the Charles River for a little shakeout run.  We'd sat so much the day before and our race route wasn't in the downtown area so I wanted to take Katie to the river trail.  We ran 2.5 miles of the loop and walked the rest back to Beacon Hill for brunch.  It was probably close to 5 or 6 miles in total and is not a recommended pre-race activity.  However, neither of us were trying to run the race of our lives, we were there to see Boston and run a race, so we didn't mind the consequences that would come (tired legs on race day).

We grabbed coffee and brunch at a french bakery in Beacon Hill called Tatte.  We then decided to walk around some more, continuing to explore one of the very first neighborhoods of the city.  As we meandered our way back to home base, we stumbled on some shopping and had some classic girly fun.  Eventually we headed home to basecamp to shower and clean up for dinner.

 Brunch spot in Beacon Hill.

Brunch spot in Beacon Hill.

We decided to head back to Back Bay, and just stumble upon a dinner place.  We asked the gals helping us at Athleta to recommend a pasta place and they sent us to Papparazzi - it was perfect.  Katie and I both had the exact same thing - a glass of wine and a bowl of penne pomodoro.  Because of the big race the next day, I ate a little more than I normally would have, but not enough to really feel physically uncomfortable.  We walked around a little bit more before heading to bed!

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Race Day!

Race morning was pleasantly relaxed.  This was my first race since the Jack and Jill Marathon, and my first race in my new age group bracket.  We were up early enough to eat a little breakfast and make sure we had time to walk the .6 miles to the park where the start was.  Much to our disappointment, the weather in Boston was warmer than in Tulsa - 75 and humid.  

Again, we had no pressure on meeting a certain time, or any goals to get PRs in this race so I told Katie we would just enjoy it and if we needed to walk, we would!  There were over 6,000 people in a single start line race (usually big races like this send runners out in waves....that would have been nice).  It was a little crowded on a paved trail course through the Emerald Necklace park system.  But, not to my surprise, the crowd support from Bostonians was pretty amazing.  This is a great running town!

 As tired as we look, before the run.

As tired as we look, before the run.

We ran our way through the course feeling strong at some points and walking up big hills at others.  We were hot and completely sweaty, I even started dumping water on my head at water stops to try to cool down.  This was not the race we envisioned when choosing New England in the fall but we made it, one step at a time.  The last mile of the race was wonderful.  A cool drizzle had started and we got to finish by running through the Franklin Zoo, spotting giraffes, zebras and wildebeests from our trail.

 As happy as we look, after the race.

As happy as we look, after the race.

I really liked this finish.  We ran into an old school stadium and got to finish by looping around the last turn of a track.  We couldn't hang around long because of our quick checkout time so we zipped it back to the Air Bnb, cleaned up, packed and set out on a food and mimosa mission.  We took our time strolling around Boston one last time before heading to the trains for the airport.   

This race was a really great reminder that they don't have to all be about going sub this time or beat that PR.  You can run to explore a new city or state, celebrate friendships and appreciate all that your body does for you!  Where should we take the Studio group next?!

 

The Greatest Adventure

Last weekend, StudiOne instructor Michelle and I traveled to the west coast to run in our Jack and Jill Marathon.  We'd been training for 16 weeks in hopes of qualifying for the Boston Marathon.  I, Sprenkel, was originally planning to accompany Michelle on her BQ attempt and check off the half marathon distance of my 21st state.  But, on the day we registered back in February, the half was already sold out.  So I committed to the full, but only reluctantly.  I, Sprenkel, who after my last marathon in 2013 called my dad to make him promise to never let me sign up for another one, was game to run 26.2 miles again (never say never, eh?) but was not interested in the work or idea of qualifying for Boston.  Well, ok the idea of it because what runner isn't?  But I am a half marathoner, a recent 5k racer and never in my 10 years of running would I have considered myself strong enough to qualify for Boston.  Never.  (This is important, are you getting it?)

Somewhere between the time of signing up and starting our official training, I'd been convinced by two women that I could at least train like I wanted to qualify.  One of them was Michelle, who was begging for a training partner, and also believed in me before I did.  The other was Kathrine Switzer, the first woman to register and run in the infamous 1967 Boston Marathon.  I listened to her speak in April and this line brought me to tears, "We are very good at underestimating what we're capable of."  That settled it.  I flew home to Michelle and we started training the very next week.  Who am I to stand in my own way?

The first half of training went really, exceptionally well.  Our schedules matched so we were able to run most of our training days together.  The weather was great, we were hitting our paces and the grudge of weeks and miles of training hadn't set in yet.  Then more than halfway through, our schedules changed, the weather turned nasty and the long miles dragged on.  I was making bets left and right to help me eat right and get the last of my miles in.  But we dug in and got the training done.

Going into the race, we were both unsure of what to actually expect.  Michelle scoped out the course that was most likely to get us a fast time, which is why we hauled ass across the US to run.  The 40 degree temperature difference would certainly work in our favor and so would the downhill.  But still, that doubt lingered that we could hit the low 8:00 paces because we hadn't been in the Tulsa heat and humidity.  I almost tossed in the BQ towel before the race even started.

We had a beautiful first full day in Seattle that we spent carefully eating and touring around.  We went for a shakeout run on the river at noon time and barely broke a sweat.  It was heaven.  There was a lot of chatter about our race strategy to keep us from going out too fast.  I definitely couldn't pull one of my 5k race starts where I bolt out of the gate - too many miles for that.  We made sure to stock up on fuel for during the race (my Aunt Annie's fruit snacks) and a blanket for the start line since we would be waiting around for an hour.  We tried to go to bed early but our nerves kept us up later than we would have liked.  Luckily we were running on more than 12 hours of sleep from the previous night.

Race day came at 3am on Sunday.  We got dressed in our layers and put our glide on all the proper seams.  There are so many sequential things important in this time period.  We had to leave by 3:45 am to make it to our 4:30 bus on time.  After we were dressed and made sure we had all the watches, headphones, playlists, snacks and pills (salt and Aleve) we would need, we made our breakfast of steel cut oats and ran out the door.  

I stayed surprisingly calm throughout the whole morning.  I get more nervous for 5ks than I did for this.  I was calm on the bus, although I did get a little annoyed at all the race chatter going on on the bus.  At that point, you've done everything you can to get ready for the race and I didn't want to hear any more what if this happens or what if that happens?  I stayed calm as we huddled under our blanket waiting for the start.  Even stayed calm on the walk to the start line and the quick hop into the bushes for one last bathroom break (hey it happens, and you don't want to have to stop on the course if you're going for time).  Before I knew it, we were off, and I was still calm.

It felt so good to be running.  The mountains were incredible, the temperature was perfect and I had my best running pal by my side.  Without a definite plan still, I just wanted to run by feel and keep a mindful approach to my breath and effort levels.  About half a mile in we hit the famous Snoqualmie tunnel.  For about 2.5 miles of disorienting darkness, we paced behind the 3:35 pace man.  It was quiet except for the steps of runners, and occasional drip drip of water in puddles and the steady breathing of a dozen people around me.  I didn't have any signal in the tunnel so had no music in my ears.

At mile 3 we popped out the other side and I was so happy to be able to see the whole ground beneath me.  I shed my top long sleeve layer and tossed the headlamps into the bucket.  Soon after, a flood of my Motigo messages for miles 1-3 came all at once.  Michelle and I laughed out loud in excitement of the familiar voices.  

For a good amount of miles after the tunnel, we ran together, comfortably and steadily.  The scenery was indescribable and I wished often that I wasn't racing so I could have stopped to take pictures.  We were surrounded by beautiful green trees, an expansive blue sky above us and the green landscape was dotted with bright, colorful flowers beside the trail.  Somewhere in those middle miles, I looked at Michelle and said, "I think we can make it."

When we got to the mile 15 water stop, I knew some of the toughest miles were ahead of us.  I was still feeling strong so I kept a pretty good pace.  I have to walk through the water stops or I'll swallow too much air, but I tried to move as quickly as I could.  Working for the next mile marker and Motigo message with every step.  The water tables were about two miles apart and by 17 I didn't have Michelle in my sights anymore when I looked back over my shoulder.  We'd made an agreement that we would stay together as long as we could, but then if one of us needed to push on, to leave the other.  

There's a famous quote in the running world: "The first half of the marathon is 20 miles, the second half is the last 6.2".  And y'all is there truth to that.  When I hit mile 20, I was still moving along at goal pace but then it's like all at once all your systems start to shut down.  Knees, feet and ankles were aching.  Soon the shoulders joined in the party.  I felt like I was going as fast as I could but I also knew I had slowed down.  But I kept moving.  Keep moving for the cheers!  I was always excited to see who would be there to greet me at the next mile.   And I even got a little miffed on a few miles when I knew there were certain people aware of the difficulty of those miles (18 and 20).

Those final six miles passed so slowly and at this point, after the 3:35 pacer passed me, I had no expectation of hitting a qualifying time.  But I was still so so amazed at my own run.  The last mile was the hardest: Motigo had no option for cheers at mile 26 (something I plan to speak to them about), a man on the sidelines cheering shouted out, "Just under 500 yards to go" and I spent at least 500 yards trying to figure out how far that is in meters, and still had no finish line in sight, and my shoulders were aching so much.  I'd developed a calf cramp that had modified my gait a little bit and was pretty much shuffling along the trail.  Then I saw it.  And perked up a bit.  Despite all the pain, I still felt surprisingly strong so I put on my best sprint and crossed the finish line.  

I took my medal and two bottles of water before trotting back to find Michelle.  She finished strong, not far behind me.  We both hobbled around gathering up snacks and our start line bags.  We called or texted our biggest fans with our times and limped over to the shuttle bus.  Michelle couldn't feel her legs and I had such a bad cramp in my shoulder that I couldn't move my left arm.

Looking back, a week later, I don't remember any sadness or disappointment from either of us.  During the race I was reminded so powerfully of the magic of running, and especially the magic of a well-trained for marathon.  They're not always enjoyable, and not every step of Jack and Jill was bliss.  But, for most of those 26.2 miles, I felt fearless, strong and capable.  I thought back on training struggles, days I wanted to give up, and doubts I had in myself.  I remembered years ago when running used to be a punishment to myself for overeating or indulging in delicious food.  And I celebrated that now running is a tool I use to feel strong and able.  I listened with so much love in my heart to my messages from friends and family, near and far.  I was overwhelmed with gratitude and humility that so many people would take time out of their days to cheer for me (Motigo founder reached out to me to tell me I set the record for cheers in a single race <3).

Before the race, I thought of one of my favorite quotes, "Maybe it won't work out, but maybe seeing if it will is the greatest adventure ever."  I was at peace at that starting line that even if we missed it, I grew as a runner in that training cycle.  My perception of myself and my capabilities completely shifted.  I never missed a track workout. I completed long runs in the 80+ degrees of the Tulsa summer, while friends were in town and before vacations.  I ran on treadmills on cruise ships.  I said no to brunch and dinner plans, donuts and ice cream for 16 weeks.  And oh man, did Michelle and I adventure through the city streets and weather of Oklahoma.  But I grew.  I stretched.  I pushed.  Michelle gave me the nudge I needed to at least think about it, and then the support I needed to get through it.  Kathrine gave me the push to commit to trying.  And I gave myself permission to fly.  I can't wait to go back and get that BQ!

Don't stand in your own way y'all.  We are our biggest critics, doubters and obstacles.  If you need a nudge, or a support team like I had, myself, Teresa and the students and teachers at StudiOne can help you.  It's fall racing season in Tulsa - pick an October or November race and see what you can do!

 

 

 

Runner Tips: Learn the Lingo

Running, to me, is one of the friendliest sports to be part of.  The camaraderie between runners on the trail abounds; I always offer waves of encouragement and support and find that the same is reciprocated to me.  I've also found that no matter the distance or the experience, runners are always happy to share stories of races and give advice to beginners.  If you're new to the running scene, use this list of key runners terms to fit right in to the chatter!

 Lace up those shoes and join us for a run!

Lace up those shoes and join us for a run!

PR - This stands for Personal Record.  I prefer to say personal best if I speak the word out loud but, I will say, "I'm trying to PR today" or " My PR for the marathon is 4:24:03".  A PR is a big deal so if someone says they recently PRd in a race, even if only by seconds, give them a big congratulations!

BQ - Boston Qualifier.  The Boston Marathon is one of the most prestigious non-professional, non-Olympic events there is in the running world.  Because of this, the Boston Athletic Association has strict standards for getting into the race.  Most races can be run simply by registering before the entries are sold out.  The Boston Marathon requires a specific time (BQ) based on your gender and your age to even be able to register.  My qualifying time as a 29-year old female is 3 hours and 35 minutes.

LSD - No, this is not related to the drug.  LSD stands for Long Slow Distance.  In distance training (half and full marathon, or beyond)

Negative Splits -  Negative splits are a training run dream.  These occur when your time per mile gets faster every mile.  So think starting slowly and easing into a faster pace as you go, then finishing really strong.  It's a standard racing approach for distances longer than a 5k and up to a half marathon.  

Taper - In the last 2 to 3 weeks of distance training, the mileage significantly drops in the training plan to allow the legs and muscles some rest and recovery time.  It's a particularly tough time mentally for runners because it's easy to feel like you're losing weeks of speed, strength and endurance progress.  As challenging as this period is in the training cycle, it is so important to respect the taper! (Beware of runners who tell you they're tapering....they're prone to moodiness and instability)

Fartlek - This is a particular style of running with no particular rules except that you run fast some, and you run slow some.  You can use a timer to dictate your intervals or you can use markers on the street (street lights, street corners, garbage cans etc.)  It's a fun way to get some interval training in and pass the time during runs of longer miles. 

Pace - Runners talk about their pace usually speaking about minutes per mile.  For example, the average pace I would need to BQ is 8:12 per mile.  I don't have to run an exact 8:12 minute mile for all 26.2 but the average across the race distance should work out to that number.  The lower your pace number is, the faster your run was.

Ultra - An ultra is kind of an ambiguous race distance.  I consider everything over 26.2 (marathon distance) to be an ultra.  Races of 50 miles, 100 miles or 24-48 hour races are also considered ultras.  I am fairly confident that I will never run an ultra.

Are there any words you hear runners throw around and are unsure what we're talking about?  Let us know and we'll do our best to help you understand the lingo.  

You are also invited to join us at the Studio for any of our group runs.  We are friendly and supportive, no matter your experience!  Tuesdays 6am and 12:30pm, Thursdays 6am and Saturdays at 7am.

 

Spring into Running

I know it's hard to think about with the frost-bitten temperatures outside but our running groups for spring training are forming!  

 The 15k group before their run!

The 15k group before their run!

Our first group in the fall was such a fun time!  We trained from August through October and November for various races like the Tulsa Run and the Route 66 Half Marathon.  We had first time runners, runners increasing their distances and runners improving their times.  Every single person who trained with us had a major accomplishment: Chris with a first place age group, Mary with a course PR, Phoebe with a longest distance ever, Susan with a course PR (and the most fun in a race), Jennifer with most fun she's had running and Catharine with age group placements and distance PRs.  Teresa and I had so much fun cheering everyone on, we can't wait to start this spring group.

 Chris and Sara after the Tulsa Run 5k

Chris and Sara after the Tulsa Run 5k

Here are the training options to choose from:

Newbie Runner:  This is for anyone who is trying to move from walking to running.  We will target the St. Patrick's Day 5k on March 11.  If this date doesn't work for you or you want to continue racing into the spring, there are many more spring 5ks.  Cost: $25 per month (minimum 2 months).

Endurance Runner:  This option is for those of you looking to move up from a 5k to a 10k or Half Marathon.  We will focus mostly on improving mileage and endurance ability in your running.  Target runs include the Golden Driller, Oklahoma City Half Marathon and/or Garmin Half in Olathe, KS.  All are in April.  Cost: $25 per month (minimum 3 months).

Speed Runner: This final option is for any runner looking to get faster at a particular distance.  It will include more specific workouts throughout the week.  You can choose 5k, 10k or half marathon distances and target any of the races above.  Cost: $35 per month (minimum 3 months).

 5k Chris cheering on 15k Susan! &nbsp;Great supportive community at StudiOne.

5k Chris cheering on 15k Susan!  Great supportive community at StudiOne.

What's included?:

  • Every plan will include weekly emails with your specific running instructions for the week.  Sprenkel will check in and track your progress through the RunKeeper app.
  • Suggestions for strength training, fueling, hydrating and injury preventing throughout the training cycle.
  • Race day support, access to studio (if applicable) and encouragement.
  • Weekend group run

Starting January 14, the Saturday run will be open to the community.  Runners are welcome to come run as a group on Saturday, or run around your home following the coaching instructions.  We will run at 8am until the runs become too long to finish before 9, or it gets too hot.

 We love being cheerleaders of your race!

We love being cheerleaders of your race!

We are so excited to coach you, listen to your complaints, celebrate your success and CHEER you on to the finish!  Email Sprenkel to sign up or if you have any questions: fitness@studionetulsa.com

 

Gift Ideas for the Tulsa Runner

Did you catch our post last week for gift ideas for the yogi in your life?  If you missed it, just click back one post to find it.  This week, we're focusing on the runners and fitness fanatics on your list.  And who's to say that either of these lists are mutually exclusive?  Our whole goal with opening StudiOne was to bring more of each practice into people's lives!  Now, on to the list.

  • StudiOne Membership - this is a great option because it provides a plethora of weekly classes to choose from, discounts on all our small group personal training programs like Fit Camp and Running Coaching, and our wonderful community of like minded and energetic people.  $75-$95 per month
  • Performance Tank - an athlete can never have too many tank tops.  We've got performance running tanks in stock and on sale for 25% off!  Even if you don't opt for our performance tank, promise us you'll remember that to runners, "cotton is rotten".  Go ahead a splurge a little on that sweat wicking material.  Your friend will thank you! $16+tax

 

  • Yoga Strap - the rear side of the legs are usually the tightest for runners.  The best way to get deep into these muscles is by using a strap.  Swing by the studio to pick yours up, or hey, I bet if you asked us nicely, we'd ship to you!  $15
  • Running Coaching Programs - we will have several options for races this spring.  We'll do a 5k group for February and March, and a half marathon group for April.  Groups are a great way to start a running habit or to help it grow.  Specific race training with our experienced Coach and runner Sprenkel is $25 per month 
  • Training Journal - this is just a fun way for your athlete to track their miles and training progress.  Sprenkel is using the Believe Training Journal for her next round of race training.  $20
IMG_4637.JPG

 

  • GPS Watch - because no one wants to use their phone for GPS and music.  Even if they say they do.  There are several levels of sophistication available for these.  Sprenkel recommends just a simple one that will track pace and miles like the Garmin Forerunner 10.  Or if you want to be simply over the top and get a beautiful watch, then go for the Garmin Fenix 3 Sapphire in rose gold.

 

 

Jessica and Michelle run ABQ

Hi Friends!  It's Sprenkel here.  This past weekend, Michelle and I took a zippy trip to New Mexico together to run in the Duke City Half Marathon.  I'm slowly working my way through a race in each state (with the hopes that'll help keep me in half marathon shape for an extended period of time), and through a series of online voting, ticket scouring and registration fee comparisons, I landed on this one for the fall.

I don't remember exactly when Michelle got roped into it with me.  We'd started running together before her gentle yoga classes on Thursdays and I must've mentioned it to her or begged her to keep me company a few times on those miles.  I didn't know Michelle much outside of her being an excellent instructor for us, and a kind person.  Well, in case any of you ever have to travel with her, she's also excellent at that.  She arrives to your meeting spot for the trip well in advance of the planned time because she's so excited about the race (while you're still struggling the morning of to shower and get everything, for a one day trip, packed in one suitcase), she packs plenty of snacks and is willing to share, she remembers phone chargers and is full of knowledge about secret birthday languages (ask her about this sometime).

Once we arrived in ABQ, our first task was to hit the expo to get our race bibs and shirts.  I made sure to book us a hotel right at the start line since we weren't renting a car on this trip.  Despite this effort, we still managed to arrive late to the race (keep reading).  But the expo was about 12 miles south of town at a casino.  So we took an Uber and took full advantage of those two trips to get insider info on the best places for pasta and pizza in town.  We arrived late-ish to the expo, still well within the hours of operation but later in their day.  Most of the vendors had left and they were out of Michelle's shirt size (always crazy to me when this happens.  If we order a specific size, you should have enough of that size, no matter what time we get there!).

We got our bibs, got some snack foods, got a free massage, Michelle won a hat and then all that was left to do was eat.  While we waited around for our next Uber ride, we took full advantage of the free time to work on some yoga poses with the desert background.  You can't put two yogis together and not expect some spontaneous warriors, dancers or triangles to come out.  We just can't help it.

Yelp helped us find a place close by that would have pasta and salad.  I was craving spaghetti, which is straying from my usual pre-race meal of pizza but I'd eaten some leftovers earlier in the week and couldn't stop thinking about it.  Michelle was so patient as I turned down place after place saying "but there's no pasta".  We finally settled on Farina which had both pizza and pasta. After about a mile long walk to the restaurant we were seated at a tiny two top right by the server station.  It was crowded and busy tucked up in there with the water pitchers and the waiters but at least we didn't have to wait for food.

I ordered the spaghetti and meatballs - Holy Cow y'all.  For all my fit campers and nutrition clients, I brought out the whole tool box of tricks to help me notice I was full.  I alternated hands.  I set my fork down in between bites.  I used my left hand.  I KNEW I was more than 80% full.  But it was so damn delicious.  I couldn't stop eating it.  Just one more twirl of the noodles, one more scoop of sauce.  Finally, as Michelle finishes her soup and salad, and we start to talk race strategy, I snapped out of it.  Oh yea, I need to feel good enough to run 13.1 miles in the morning, I better stop eating."  But I'm tellin' y'all, had there not been a race the following morning, and despite my best efforts, I would have eaten it all.

Race Morning

We woke up and it took quite an effort to roll us out of the soft, white cloud of a bed we both slept in.  I downed some water after remembering we had some wine last night (not unusual pre-race, helps vasodilate).  We put on enough clothes to make us presentable for a trek down to the Starbucks in the lobby.  By the time we returned back upstairs with our coffees, we were much more awake.  Then the usual race morning worries started to set in: what should I wear, where is my food, will it be enough, (and most importantly) will I be able to go to the bathroom before we head down to the start.  This whole routine took us longer than normal.  We'd been training in Tulsa in 80+ temperatures and our phones were reading 50s for that morning.  Do we wear tights or shorts?  I knew for sure I would wear a tank on top, but couldn't decide on the bottoms.  Ultimately I went with tights and Michelle picked shorts.  I would have been comfortable temperature wise in shorts but I might have caught them on fire with the friction from my thighs (no thigh gap here).  

We had about five minutes to start time and I ran through the checklist one more time:

  • Coffee
  • Water
  • Banana
  • iPhone (charged and playlist ready)
  • Greased up the right spots (they make this lube that looks like a deodorant stick and you rub it everywhere anything rubs together on you - under the arms, around the bra and if you're in shorts, on those thighs)
  • More water
  • Bathroom.......well let's just try one more time.

We were late to the start because of that last bathroom attempt.  We snapped a quick selfie and Michelle was off.  I wasn't sure yet what I really wanted to try to do.  At dinner, we discussed our strategies - Michelle was going for a PR so I knew she'd leave me at the start (I always recommend having this discussion with your running partners ahead of time so you're not sad when they leave you behind OR feel obligated to slow down to stay with them).  I wanted Michelle to go for it and I didn't want to try to keep up with her because that would have resulted in major tears and pain.  

My goal was to get in or around the low 2 hours.  My training had been a little off for distance running and this race was kind of a last minute trip.  All year I've been focusing on the 5k distance and only once had run 7 miles since April.  I was not expecting much, and just hoping to finish feeling strong.

Holy moly I could not have been more surprised.  A couple miles in I glanced at my watch and my mile pace was awesome and definitely I didn't feel like I was putting out the effort required at that pace.  I was even more surprised when I fairly easily maintained that pace for mile after mile. The crisp air felt awesome, the sky was crisp and clear and runners were around all the time.  It was an out and back course and I got even more energized when the front runners started to come back against us.  I found Michelle and yelled at her but she was so in the zone she didn't see me.  Hot air balloons were rising up over the mountains and I was in total runner heaven.  I'll tell ya, it's not very often that races feel so good and I was soaking up every second of it.

The last mile or two is ALWAYS so tough but I kept pushing and crossed the line in 1:51 and change.  I almost lost all that coffee I'd had before the run but I managed to hold it in (thank goodness for the guy handing me my medal).  You stiffen up real quickly as soon as the movement stops and I gimped around looking for Michelle.  The race wasn't huge so I found her within a few minutes and she told me she missed her PR by 30 seconds.  This sucks y'all.  All at once you want to celebrate because you ran a killer time, but then you were just a few pacing strategies off your best.  

Let me tell you though, she has it in her.  If we had been on time to the race start and not at the very back of the pack, she wouldn't have had to jump around all those people for over a mile.  I know she would have nailed it.  But that's the thing about racing too, we weren't on time and so she missed it.  Unfortunately, official results don't have asterisks next to them saying "she could have had it but tried one more time to use the bathroom and missed the start".  But Michelle if you're reading this (and all of her students), you ran a great race and can nail that PR anytime you feel like trying again.  We're proud of you!

Man, I wanted to include all the reasons I think I ran so strong despite not doing traditional half marathon training in this post but I think it's long enough!  You'll have to watch out for that in another post!

all my best y'all,

sprenkel

 

2016 Firecracker 5k

Good morning y’all!  I hope everyone had a fun and safe 4th of July – I sure did.

 2016 Firecracker 5k done in 23:20

2016 Firecracker 5k done in 23:20

I started off one of my favorite holidays by running in the Fleet Feet Firecracker 5k.  I’ve been working on 5k spadework and tempo runs since January and in March, when the temps were still low and the weather kind of dreary, I decided to shoot for this race for my 21:something goal.  Well about three weeks before the race, I was out on a practice 5k run and realized I had completely forgotten what the heat and humidity can do to average pace times.  It’s no joke how much it can slow you down!  (Seriously, we learned about it in grad school, although now I can’t remember the specific statistic.  I just know that it’s true).

So after that practice run, I nearly bagged signing up for the race.  It was three weeks away, definitely not enough time to get ready to PR and close enough to the race that the fees would be high.  I had pretty much talked myself out of it.  But then this other  voice in my head took over.

You can't just skip a race because you don't think it'll go well.  Well, I could.  But I decided that I wouldn’t.  I signed up that day, staying true to my goal of running this race but adjusting what I expected from the outcome.  I decided I would shoot for under 24 minutes and work on getting faster each mile.  I hit half of that goal.

 Flat Sprenk!

Flat Sprenk!

 

The race was set for 7:30 am and it looked like we’d luck out with no rain and temps in the low 70s.  I’m not one to get to the race early to hang around so we headed to the start line around 7:15.  I had my usual coffee and water at wake-up time and banana at the start line.  Works well for this distance.

The start line was crowded!  I ran into one of the runners I follow on Instagram but had never met in real life and we wished each other luck – man, what technology does!  Honestly I don’t remember thinking about much except wanting to get it started.  I need to get better at calming down at the start to stick with the game plan.  Which was to start slower and pick up pace as the race went on.

When I race a race, rather than run it for fun, I work my way up to the front of the pack.  It’s an intimidating place to be with all of these lanky, sleek-muscled fast-looking people!  But I go there because I’m racing, just like them.  And even though I feel like I don’t fit in, I do.  Mostly.

This race I got swept up into them a little out of my league.  I could feel when we made our first turn onto Boulder off of Second that I was going too fast.  I checked my app (which was off anyway because I didn’t start it on time….so much to think about at that start line!) and saw I was running a sub-7!  Whoa Sprenk, slow down!  So I slowed my pace a bit but wanted to keep it steady and still under 8 minutes.  By 1.5 miles, I was hot but still pushing.  We looped around in near Guthrie Green and headed back toward the Denver dip in the road.  I had to walk up that hill.  I even tried to pull on the strength of all those mornings running back and forth over the Boulder bridge but it just wasn’t there.  (The end of the race can be real tough if you tank it in the first mile like I did on accident).

Then I was on Second with the finish line in sight.  But still so far.  I turned it up a gear (or thought I did).  Making my way into the crowd.  Closer and closer to the finish line.  I felt like I was sprinting but video that Chap got showed later I definitely wasn’t.  Oh well, it’s all in the perceived effort right?

I crossed the line at 23:20.  Not fast enough for an age group place which is always fun, but fast enough to meet my sub-24 goal!  I chowed down on a breakfast taco and then had to run home to change before a morning at the studio.  

I’m so glad I raced.  Even though I didn’t meet my original goal, I didn’t quit and I learned from this race.  I’m a firm believer that every race, every training run has something to offer you if you’ll just look.  The good and the bad.  Yesterday wasn’t bad, it wasn’t my best.  But it was good!  And I learned that I need to pace myself!  This lesson will give me a focus for the next training cycle.

If you'd like to join the StudiOne racing team - we are starting our next training cycle (one for a 5k, and one for a half marathon) on August 20!  Email fitness@studionetulsa.com for more info.

Quick Race Review:

I enjoyed this race.  The course was challenging but a nice tour through downtown’s neighborhoods.  The medal was awesome (and not too common for 5ks) and so were the breakfast tacos.  I was not crazy at all about the very stiff cotton t-shirts we got and am certain I’ll never wear mine.  That’s mostly my only complaint about this particular race!  I’d definitely do it again next year.