While the last blog I wrote was intended to be about my running progression, I found myself entrenched in the world of cross training yet again. I buried my head back into the sand and cross-trained when the mood struck me (which wasn’t that often if I’m fully honest). I focused on a gazillion PT exercises, hoping that when the time came to build back up, my body would be prepared to handle it. Thankfully, it seems as though it was. Fourth time is the charm!

This week marked my 13th week back to running. Hooray! The journey back has been slow, so slow that sometimes it was hard to sense that I was even moving forward, but it has been exactly what my body needed to get back into it. And in the midst of building back up, I have learned some valuable lessons that I will continue to carry with me as I keep progressing forward.

10 Tips for a Successful Comeback

1. Be grateful for where you are. It is so tempting to get caught up in comparing yourself to where you want to be or think you should be, but don’t go down that road. Choose to cherish the progress you have made and believe that you will continue to improve.
2. Be honest with yourself.  Only you know how your body feels, so if you are in over your head in a workout or what you are doing is hurting, then tone it back. One workout or keeping up with your friends or teammates to prove you are tough is not worth it if it makes you take two steps backwards.
3. Know when to take a cross training day. It is so tempting once you start feeling good to want to jump in with both feel and tackle everything, but don’t. See #2 and #4.
4. Celebrate the small victories along the way: your longest run segments, your first run without a walk, your first week with three days of running, etc. When doing so it feels like you are moving forward, even if you are inching along like a snail.
5. Start with walk breaks. When you are first getting back into it, allow yourself to do run walk segments. It is amazing how much a walk break can help reset your system and re-energize you for the next run segment, especially in the beginning.
6. Be patient. As exciting as it is to be running again, don’t get ahead of yourself. Take it slow and trust in the process.
7. Be smart. Don’t increase intensity and mileage in the same week. If you are doing your first workout, then keep your mileage relatively steady that week. Don’t expect your body to be able to handle a bunch of new stimuli in one week after spending a lot of time off.
8. Focus even more on the little things. All of the little tendons and muscles in your feet and legs will take time to adjust to the increased workload and gain strength. Remember to show them love by stretching, rolling, and doing self-massage.
9. Communicate. No one can read your mind, so it is up to you to communicate how you are feeling and what you need.
10. Stay positive. As simple as it sounds, fight to remain positive through it all. Don’t let one tough day spiral into a bad week. Extend yourself grace to have bad days but don’t let them dictate your outlook on the week or month.

I know that sometimes these things are easier said than done on a tough day (today was one of those days for me), but thankfully each day is a new day. Tomorrow I will wake up, grateful for the opportunity to be out there again lacing up my shoes and exchanging in friendly banter with my teammates and today’s challenges will be a distant memory.

I just spent a decadent eight days in NYC. Fast. Noisy. Electric. As one of my soul cities, it was both business and indulgence as I got to attend the WWD Apparel & Retail CEO Summit 10/27-10/28 and then flocked with all the birds running and cheering at The New York City Marathon, including Kara's return to the 26.2!

My journey in photos...

The WWD conference was inspiring, covering everything from wearable technology to modern retailing, online and in stores. I met some great people and overall, came away feeling good about Oiselle's current direction and strategy. The only downside was not getting to go outside for two days, even though Central Park was across the street!

ABC Home Kitchen. Got to eat lunch here with Sarah Robb O'Hagan, the CEO of Equinox. The food was insanely good. And Sarah is insanely smart. Loved learning about her story, their growth, and sharing our interest in sports, business - and what women are doing in both.

Met up with Kara on Thursday! Went to the Runner's World office for Q&A with editors, the media center at the expo, and just generally stalked her, I mean hung out with her (as she rocked everything Burgen, including our just released Katron Vest).

The women's elite field!

Kara showing me her first-name-only status and laughing while I scrunch myself against the window to take the pic.

The expo was big. New York big.

Art is everywhere in NYC. This installation honored journalists killed in the line of duty.

Halloween in NYC is extra spooky so I stayed home in my Yeti and Livinit Jacket. Monster selfie. (More on the Yeti this month...)

KMet arrived Friday! I was so happy to see her and shake off some big city loneliness.

On Saturday, KMet and I ran the Dash to the Finish Line 5K. It was cold, rainy and the start was slow. My time was ok. Somewhere between 19:20-19:40. Meh. No pic unfortunately. I was wearing the Kara Fan Tee and the Moto Lesley Tights, however, and I did get a big shout from someone, "Hey! Those are the moto! You better make it happen!!!" Indeed. 

Team meet up on Saturday! So great to see the birds, including Steph Bruce and Ben and Riley. In Oiselle fashion, we were a big and boisterous group. New York Running Company, a Oiselle dealer, was nice enough to let us use their lockers during the shake out run.

New flock member Julia showed up with these awesome prints she designed. One for everyone!

Race day! We headed to the finish line viewing area. Security was high but it didn't feel as military as last year.

The fancy pants viewing area. With the 20-30 mph gusts on the course, we were grateful for this space, allowing us to follow the televised lead pack. The finish line was steps away. It was plush, albeit removed from the energy of the streets.

Look mom, I'm on TV! (In the back in pink, behind Kara, Lauren, Kate and Shanna). Channel 7 did a great piece on Kara prior to the race.

With the wind, Kara planned to stick with the pack and try to save energy. Watching her stride out in this group was a huge high! GO KARA! (Back center in black headband and glasses)

New teammates! We crossed paths with new flock member, Kim Behrman, in the viewing area.

Kara battled hard on a day where there was no mercy, for anyone. In finishing 9 min off her goal, she was in good company with every woman out there who also saw +5-10 min added to their predicted times. Deena Kastor and Desi Linden also had gutsy races, fighting all the way home. For Kara, we just tried to send love and hugs through the wind! We were proud and honored by her no matter what. (Thank you to Amelia for getting this high quality pic!)

So many gals toughed out that wind! I was sad I didn't get to see more action out on the streets. It was fun to follow these women and know that they finished in the conditions. Fierce athletes, every one!

Oiselle Team Finishers
2:37:03: Kara Goucher - 14th/OTQ
2:54:09: Susan Empey - 2nd AG
3:55:33: Lisa Janssen
3:56:17: Jessica Lynn Malone
3:57:11: Catherine Haggarty
4:03:24: Kathy McGroddy-Goetz
4:15:27: Chloe Lasseron
4:21:13: Farron McIntee
4:34:40: Gabrielle Amara
4:35:36: Paulette Ference
4:48:35: Dori Gray
4:48:41: Jessica Holt
5:08:47: Prianka Nandy - PR
7:50:51: Mary Ropp

The cheer crew! Me, Bob Lesko and Shanna Burnette and Kristin Metcalf.

Time for a tiny bit of retail therapy at the Theory store.

I made sure Bob purchased something for Dr. Lesko who I pined for all week.

Thank you Skechers for hosting a super fun reception at your show room. We got to see lots of our fellow-Kara sponsors, and congratulate Meb on an incredible 4th place!

Colt says, "cmon mom! Let's go ride a train!" (At the Skechers party)

Two marathon women who need no introduction. Paula and Kara. 

Time to celebrate! Bob wasn't kidding when he said we take good care of the menfolk. Buddakan delivered!!!

The women of #NYCM weekend! From L to R, Lottie, me, Kara Goucher, Emma Coburn, Shanna Burnette and Abby Levene.

The next morning...time to get some coffee and head home! Thank you NYC, NYRR, Runner's World, Skechers Performance, Nuun, Soleus, the #oiselleteam women (both racing and cheering), Bob Lesko for indulging us in a celebration, and our crew from The Nest for making this an unbelievable event. We did it! New York to the max!

We are beyond excited to head to NYC this week and fan-girl the heck out of our team of women racing their hearts out through the streets of the Big Apple. The last time Kara Goucher raced the marathon here was in 2008, setting a record for the fastest American on this course with a 2:25:53...wow! 

We asked our team members a few questions heading into this week. For many of our women this is their first time racing the course. How awesome is that! You can’t help but be inspired and excited for their experiences ahead. Good luck to everyone heading to NYC this weekend, don't forget to share your experience from start to finish with #flock2nyc! 

OISELLE TEAM RACERS

Kara Goucher
Goal?
For me it's about running a solid race and re-establishing myself as a contender on the world stage.

How many times have you raced NYC?
This will be my second time. The first being in 2008 when I set the American record on this course.

Favorite Workout in this training cycle?
Probably the day I did 2 x 4 miles at 10 seconds per mile faster than current marathon pace.

Dori Gray
Goal?
To have the best time! I already ran my goal race this season, so I want to put 100% of my energy into just enjoying this experience. I’m even going Garmin-less! This particular race also has special meaning for me; I raised over $4,200 for the American Cancer Society in memory of my Aunt Dale who died from kidney cancer in 2012, and I will wear a ribbon with her name attached to my shirt while I run. She was a huge supporter of my interest in running and would have loved to watch me on this course.

How many times have you raced NYC?
This is my second time participating in the NYC Marathon, but hopefully it will be my first time finishing it! I got sick at mile 9 last time and remember very little until I left the race at mile 18. I can’t wait to get the real NYC Marathon experience!

Favorite workout in this training cycle?
I remember one workout especially well so it must have been my favorite! It was 2 x 2 miles with a 5 minute active recovery in between, along with a 2 mile warm-up and 2 mile cool-down. I felt so strong during the 2 x 2 miles and even though it was tough, I stayed right on pace with my goal time. I ran the second half faster than the first and felt especially accomplished after.

Farron McIntee
Goal?
I'm really hoping to negative split! I'm also hoping to break 4 hours. I've never gone under 4 on the NYCM course.

How many times have you raced NYC?
This will be number 3 for me! I lived in NYC for 6 years and ran my first marathon there in 2011.

Favorite workout in this training cycle?
I really enjoyed my long runs this time around. I did a mixture of running with a group and running alone.

Susan Empey
Goal?
To enjoy the experience and finish in the top 5 overall for Masters. Originally my goal was the top 3, but just finding out that a gal named Deena Kastor is running too essentially guarantees I'm already down 1 spot!

How many times have you raced NYC?
This will officially be my first attempt at NY because sadly, when I happened to be in really good shape, Hurricane Sandy struck. This marathon has been on my bucket list for quite a while though, and while I'm not as fit as I was in 2012, I am healthy and that is half the battle as a Masters runner!

Favorite Workout in this training cycle?
I waited until today to answer this question in hopes that today's workout would be my favorite and it was. Knocked out 8 x 1k’s at cruise pace with 90 seconds rest in between. It was rainy, windy and generally gross conditions, but I'm pleased with the effort. The fact that I finished, and again, that I didn't injure myself. 

Catherine Haggarty
Goal?
To have so much fun and try to set a PR. Aiming for 3:50-3:55! 

How many times have you raced NYC?
This is my FIRST NYC Marathon and I am so excited!

Favorite workout in this training cycle?
6 mile tempo run.

Gabrielle Amara
Goal?
Cross the finish line smiling. It's my first marathon so I don't really care what my time is, but I want to stay happy and positive for as long as possible, so that I can really take in the whole experience. And I want to make sure I rally for a smile at the end!

How many times have you raced NYC?
First marathon ever!

Favorite workout in this training cycle?
All of my long runs that were my "longest ever" were special. I loved and hated incorporating multiple bridges into my long runs to prepare for the marathon course elevation changes. I particularly felt confident after my last long run before the taper. It was an 18-miler with the last 3 miles at tempo pace and the last mile as fast as possible. It was exhilarating to realize I could still pick up speed after so many miles! 

Paulette Ference
Goal?
To experience the race atmosphere and to enjoy every step. I'm running for the charity Every Mother Counts and I'm excited to be part of their team! (Paulette's crowdrise page)

Times racing NYC?
This is my first NYC Marathon! It's been on my list for a few years, and I'm thrilled to finally be heading to NYC this year. The course looks amazing, and I can't wait for the chance to run there.

Favorite workout of this training cycle?
Easily my 17 mile long run in San Francisco. My husband joined me for a mix of road and dirt trails along the San Francisco Bay, around the Sutro Baths, over the Golden Gate Bridge and back, and into Golden Gate Park. We enjoyed the views, each other's company, and perfect weather. 

Jessica Holt
Goal?
To just enjoy the race, the people, the city and the whole experience. I want to make sure that at least once a day, during the expo, walking around the city, running through the boroughs and seeing the fans and other runners, I stop for a moment and am grateful for this experience. This will also be the first time my dad will ever have seen me race so I am very excited.

How many times have you raced NYC?
This is my very first NYC Marathon! I have been trying to get in for the past 3 years and finally made it through!

Favorite workout in this training cycle?
I've had some issues training due to low iron, so I can't say I've had a favorite workout. I would just say getting a nice long run in where I felt good would have been my favorite.

Prianka Nandy
Goal?
Race smart and with confidence! I've learned a lot from my last two marathons and intend to bring things full circle with a practiced mental focus checklist that combines pacing, nutrition/hydration needs, mantras, and a whole lot of smiling. :)

How many times have you raced NYC?
It is my first NYC marathon and I am beyond STOKED.

Favorite workout in this training cycle?
A 20-miler in the late summer heat with 8 miles faster than marathon goal pace. I wasn't sure I was going to pull it off but was happy to have stayed in each mile I was running without anticipating the one ahead.

Lisa Janssen
Goal?
4:10 and or smiling at the finish!

How many times have you raced NYC?
This will be my first NYC Marathon! I've been dreaming of this since 1999 when I first visited NYC.

Favorite workout in this training cycle?
It was an 18 miler early in my training. I tripped and banged up my knee pretty bad and thought I might be out. After that I had a super solid 18. Then, I knew I was good to go!

COWBELL CORNER

• Oiselle Cowbell Corner: ​100th and 1st Avenue (west side of 1st) just before mile 18. Come join us cheer! It will be awesomely fun. Meet around 10:30 EST.
• Every Mother Counts Family and Friends: 125th Street and 1st Avenue.

SHAKEOUT RUN
October 31st at 9am EST, join us and Strava for a shakeout run. See all info and RSVP on their Facebook event page. 

NOT IN NYC?
Join our Strava challenge beginning 10/30 through 11/2! Run 26.2 miles over 1 to 4 days to enter the Kara Goucher Marathon Challenge. All participants who complete the challenge will receive a 10% discount code for a special Strava shopping section at www.oiselle.com. In addition we will be giving away 3 randomly chosen winners for a marathon kit including a Kara Goucher Fan Tee, Roga Short and Spike Bag. Head to the challenge to learn more and enter. Good luck!

In September we received each Runner's World cover with our sister hero, Kara Goucher, on the cover. We gathered around the meeting table and laid them out by date. We got Kara on the phone, put her on speaker and we oo'd and aww'd over each, asking which one was her favorite. There are so many memories behind each of these years - from running, becoming a mother, changing coaches, changing hometowns, and joining new run families along the way. We asked Kara to tell her highlights and challenges of each year, reflecting on the past as she takes on a new challenge at the NYC Marathon this Sunday!

JUNE 2008

Highlight
This was the year that I made my first Olympic team and won my first national title, winning the 5000 meters at the Olympic Trials. It was also the year that I ran my first marathon, which was a life changing experience for me.

Challenge
The Olympics. I had been dreaming my whole life about this experience but I faltered under outside pressure and personal expectation.  

MAY 2009

Highlight
I won my 2nd national title by defending my 5000 meter track title.  

Challenge
I was 3rd in Boston after leading with a mile to go. I felt as though I let my coach, Nike, and entire country down. It took me years to get over this.

MARCH 2010

Highlight
Pregnancy! I found out in January that I was pregnant with Colt!

Challenge
Watching from the sidelines. Although I never regretted taking a year away from racing to have my son, I was totally envious of all the races I watched while I was pregnant.

MAY 2011

Highlight
Returning to competition! From getting 3rd at the NYC Half, 5th in Boston with a PR of 2:24:53, and taking 2nd in the 10,000 meter to qualify for the World Champs in Dageu, it was great to be back!

Challenge
The start of an injury cycle brought on from returning too quickly to hard training and realizing that I no longer was comfortable in the training with the Oregon Project.

SEPTEMBER 2012

Highlight
Making my 2nd Olympic team! And also breaking training barriers with Shalane.

Challenge
A foot injury that bothered me heading into the Olympics and shut me down from hard training in November.

MAY 2013

Highlight
Asking Mark Wetmore and Heather Burroughs if I could move back to Boulder to be trained by them.

Challenge
Having to tell my coach Jerry Schumacher and Shalane Flanagan that it was nothing personal but that I was no longer happy in Portland. Being injured and not having full fitness when I ran Boston. Dealing with the trauma of Boston. Breaking my foot in July and having to miss out on the rest of the year.

SEPTEMBER 2014

Highlight
Joining superpower Oiselle, kicking off Podium Retreats, and having my passion return under Mark and Heather.

Challenge
Yet another setback when I had a sacral stress fracture and pelvic stress fracture at the same time.

As we approach the end of Marathon Month, consider this thought from Irish Olympian and Believe co-author Roisin McGettigan: "Just like the exhale needs the inhale, our bodies need relaxation after exertion."

True that! So, as you wind down from racing this fall, be sure to create some space for recovery. Restorative yoga poses that incorporate props to support the body are fab because they not only ease lingering muscle tightness, they also encourage a broader release of tension — in your nervous system, specifically — that is critical for effective recovery.

Don’t search for a big “stretch” feeling in this pose because you probably won’t find it. Instead, “constructive rest” encourages the tops of the thigh bones to drop back and down, which brings ease to the pelvis and, most noticeably, the psoas — a powerful hip flexor that definitely needs to Hit Reset after a half/full marathon, or even a LR.

As you slow down and breathe deeply, notice the way that both your body and your mind respond to the easing of tightness and the release of tension. If you feel resistant to the “slow down,” give your mind something more to focus on by counting to four as you inhale, then counting to four as you exhale — then lengthen the count to five or six. Be patient…

Constructive Rest

1. Put a block lengthwise between your thighs and tightly loop a strap around your thighs — if you don’t have a block/strap, use a couple firm pillows that will keep your thighs hip width apart, and use a tie or belt.
2. Once you’ve got your props set up and your strap/tie/belt secure around your legs (it should be tight!), lie on your back with your knees bent, feet on the floor.
3. Make sure the outside edges of your feet are parallel.
4. If you feel any strain in your neck or your chin is higher than your forehead, roll a small washcloth or hand towel and put it beneath your head with a little extra padding to support the curve of your neck.
5. Rest your arms along your sides with your palms facing up — keep adjusting your arms until you find a place where the backs of your palms can easily rest on the floor.
6. Close your eyes and deepen your breathing.
7. Bring your attention to your low belly/low back/hip flexor area. Notice any tightness or tension in this area and encourage release.
8. Rest like this for 10 minutes…

Check out our Post-Endurance Reset blog from the summer for more of our fave recovery moves.

In the middle of your training season, life can get chaotic and the idea of creating “balance” can seem overwhelming. For Jennifer Adams, mother of 13, she knows that adding training into her schedule is a balancing act that must be practiced. She shares tips on balancing life with running to keep your training on track this Fall. 

Guest post by Jennifer Adams

Fifteen children (but a "core" of 13) call me “Mom” so your confusion is understandable when I tell you that, from the age of 15, I didn’t think I could have children. Short story… Seven infertility surgeries and LOTS of medication later I did have a child. It was enough of an experience that I knew if things didn’t happen on their own, I’d just adopt. I grew up surrounded by dysfunction, so offering my home for foster care and adopting children within social services touched an empathetic chord for me. I was one of those children.

For nine years I was licensed as a foster parent and for 3 more years I did foster care without getting paid. I feel blessed my life was touched by the children that came through my home. I was ultimately able to get pregnant a total of seven times. I was 33 years old when I had to have a hysterectomy and at that point and I felt contentedly done with that chapter in my life. I was blessed to be able to stay home with my children for 12 years – less than I had hoped for but worth everything I might have “given up”.  I home schooled for years, made my own baby food, breastfed for 11 years (not consecutively) and had my babies at home with a midwife.  In the end, the children I am Mommy to consist of 4 biological,  4 "step" children, 5 adopted and 2 that were with me in long term foster care. From the scared 15 year old at my first OB/GYN appointment wondering what was going on inside me to a 43 year old woman with the equivalent of a football team living in my home, I have grown considerably.

There is an assumption that I am proficient at balancing my life since I have such a large family. That’s true to a certain degree, however my life gets balanced the same as any Mom with fewer children. There are lists of to do's that all have to get done and some things that can't be changed, or changed very little. Work. Kids, school and their extracurricular activities. Appointments. Friends, races, dates, going to the store, cleaning the house...

What gets put on the back burner?? Training.

Training is my "Me" time, my decompression, my outlet. It keeps my mind clear and my thoughts more focused. I feel that delicious exhaustion in my body from muscles being well worked. Training makes everything else in life - the day to day stress - worth it. Bearable. I am the best version of myself.

There is no one way to create balance. No pie charts, no scales. It's a constantly evolving chore wheel of priorities. A harmony of proportions. I can't honestly evaluate if I balance it all well. My boss may say she wishes I'd get more done with my time or work more hours. My coach may say he thinks I should attend more workouts, show more effort, run faster. My kids may say they want more one on one dates, more of my time, more scientific experiments in the kitchen, more shopping trips. My checkbook may say it needs bigger deposits, fewer bills. The best way to find balance is to continuously review it.

Tips to Balance
Balance takes help and for me that means using a calendar. Utilizing a calendar to illustrate how busy things are and how much I need to delegate or reorganize keeps me on track and sane. Letting people know I'm at the end of my rope isn't a failure, it's honest. My family is numero uno and they deserve my best. Some days I just have to schedule that on the calendar...with a calendar in place, I implement some rules:  

1. Learning to say no. I can't be everything to everyone, everyday, every time.
2. Asking for help. Carpooling, kids with a license, going over the calendar with my partner, etc...my personal value is not dependent on how thin I can stretch myself.
3. Not budging. If there's a dinner date with Chris on the calendar Saturday night and it doesn't happen, there better have been a major catastrophe. Stick to your priorities. Life is always a juggling act.  

Over the years, many things have motivated me to stay in physical (and mental) shape. Being raised by parents who are addicts taught me a lot about what I didn’t want. I graduated high school a year early and at the tender age of 17 went on my own to figure out this thing we call life. My first concern was to not perpetuate the cycle of my parents. To stay healthy and age gracefully. Sure, vanity and shallowness are fantastic motivators but I also wanted to always have fun with my children. Staying active during and in between pregnancies allowed me to keep up, keep sane and never get discouraged. Having exercise equipment in my home when the children were small was a huge help as were using videos during naps, and a gym that would accommodate my volume of children while I snuck in some work outs. Fitness competitions motivated me for a few years as well as access to an amazing trainer who has gotten me through some nasty plateaus, but the one thing that was always a part of my life to some extent or another was running. Inexpensive, portable and done in nearly any weather running not only keeps me in good physical shape, it gives me a chance for my head to clear. It’s time to think, problem solve and plan but mostly it’s time for me.

All that’s necessary is a pair of my current favorite running shoes and a supportive sports bra and running can be done anywhere at any time. I run with the kids to encourage them and distract myself. Running is a place where I can be the diva that I am while at the same time it’s perfectly natural to snot rocket, pee outside, sweat profusely and swear. I can run on bike paths, the road (which, when there’s no traffic, I’ll be the one running down the middle…) or trails. I allow my kids to map out routes driven by their buses to mix things up. I’m not afraid to get lost. I’m strong. I’m confident. I’m embracing being the woman that I am. Having a team with me and a coach behind me has given me the structure and drive – not to mention support – to push myself more, to achieve more. To stay focused, balanced and cared for and to offer that to my fellow teammates. It has allowed me to be better than I am on my own.

Now that my children have gotten older – only ten are at home now – many of them have started running. Twelve have completed at least a 5K. My children have tolerated my breaks to take a run, knowing I’m a better person when I return...we eat healthier than many of our friends’ families and I’m thankful the kids are learning how important that is. My kids run at least one race a year and volunteer in at least one race per year. It’s bound us more closely as a family and hopefully has instilled in my children the value of staying healthy and active, regardless if they catch my running bug or focus their energy somewhere else. In the meantime, I’m scheduled to go for a run!

A running wardrobe should live multiple identities - your favorite top for a track workout, your go-to tank for layering on a night to the movies, and those tights you can't live without under an autumn dress. After looking through all of your latest looks in the Flystyle Gallery, it inspired me to share my own ways to mix and match a few new pieces for Fall. Here we go, letting the photos do the talking. Enjoy! 

Lucky Long Sleeve
Love the neck detail on this one - unique and classy. Pair it with jeans and your favorite boots or tuck it into a neutral skirt with a bright scarf.

Birds of a Feather Long Sleeve
My go-to for street style is a pencil skirt over a Oiselle long sleeve top. The color is perfect for fall...I'd even say sophisticated ;)

Portman Pants
I like to avoid jeans as much as possible. Everything about these are great...design elements so it's not "just" a legging, fun colors, flattering fit.

These are just a sneak preview! For more style tips, tweet me at @fastk8.

Guest Blog by Rebecca Trachsel

When it comes to marathons, there is no question that the big ones are pretty freakin' amazing. I've had the good fortune of running Boston four times. Each time I've done it, I have been moved to tears at least once, usually during the race itself (always a bit awkward). I'm convinced that the crowd alone can help get almost any runner to the finish line. The cheering is beyond awesome all the noise helps to drown out the doubt and pain. As a runner, and even as a spectator, there is something almost magical to be part of such an incredible event. I haven't done any other big ones, but from what I've heard they are just as epic.

That said, for all the good things about the biggies, there are some drawbacks, too. Let's take Boston, for example. It's almost impossible to get into the city on marathon weekend and when you do manage to make it in, it takes 45 minutes, minimum, to park your car. Once you get inside the Convention Center, you have to travel through an elaborate labyrinth to pick up your bib. The expo is huge, somewhat stressful and always sweat-inducing. Then, on race day, you can either try to get a ride out to Hopkinton, which is risky due to potential traffic and parking issues, or you can hop on a bus 4 hours before the race begins and then sit around and wait. And wait. And wait some more. Once you've crossed the line and you're over the initial shock of being done, you're dealing with some serious post-race chaos. Finding your bag and then your family in a crowd of hundreds of thousands is not easy. Tack on the fact that you can barely walk and it's downright awful. I'm not saying it isn't worth it, because it is. It’s just a major deal fest.

Enter the small marathon. After the Boston experience, the small marathon process from registration through the race day is down right easy. For the Cox Sports Marathon in Providence, I was able to drive the entire course the night before the race. I was also able to see my family 4 times along the way as the course was a clover through residential neighborhoods. For the Snickers Marathon in Albany, GA, not only did I sign up a week before, but I rolled out my hotel room the morning of, drank a cup of coffee and then took about 10 steps to the starting line. And for the Mohawk Hudson marathon this past Sunday, I rolled into the expo with an hour to spare, grabbed my bib (no line) and then easily found my Oiselle teammates. Didn't even break a sweat. Sure the crowd is sparse, the expo is smaller and the course may not be as well known, but there is something to say about having a stress free start and finish to the race you have been training for for 4 long months. Yes, the big ones are fun, but the small marathons will always have a special place in my heart.

TOP 4 REASONS SMALLER MARATHONS ARE AWESOME

1. You can often wait until the week and sometimes the day before to sign up. No joke. Twice, I have made a last minute decision to race and had no problem getting in. Added bonus, the entry fees don't burn a hole in your pocket.

2. There is a NEVER a line for the port-o-pottys on race morning. You can go as many times as you need and no one is going to give you the hairy eyeball when you get back in line. Heck, there won't be a line. This may sound odd, but if you've waited in Hopkinton or any other "athlete's village" you can appreciate this perk.

3. Getting to the starting line is a piece of cake and the wait time is zilch. You can't worry about whether you have to pee again, re-tie your shoes, drink more water, or get rid of a layer because you won't have time. It's literally, READY, SET, GO and you're off. Down in Albany, GA, the start was so quiet that my running partner and I didn't realize the race had even begun until people started gently pushing us. Once you're across the line, you aren't fighting for a spot on the road. There is plenty of space to settle in. That's nice, too.

4. It is so much easier to find your family both during and at the end of the race. I have young kids. Sitting around for 4 hours in huge crowd for a chance to see mom run by for 30 seconds, which might not even happen at all, is beyond brutal. At the smaller races, they can often find me more than once on the course and then they can easily meet me at the finish line. It's a win-win, really. Mom doesn't have to search for hours for the family and the kids get to eat mom's post-race treats and then head home shortly afterwards.

So as you can see, you might just want to try a smaller marathon for your next: I know you won't regret it! - Rebecca

Hi team, 

I sit here about to run my first track workout since January. It's been a while! I feel like I'm crawling my way back to fitness. And I have to admit, I kind of like that feeling. It's great being completely in shape. But coming back from time off or an injury is like discovering your body again. New sensations! Aches! Lungs burning! (and also, the good parts... flowing on a run, seeing times drop dramatically over the period of a few weeks, getting back to the satisfied exhaustion after a hard workout or run).

One key to the progression period after down time is being a bit creative with the types of workouts. I want to start pushing myself, but going straight to mile repeats would just mean I compare times with when I was in shape, and come out feeling bad. Instead, here are some ideas for these "connector" training, to make the jump from easy runs to key workouts. 

Most people know the fartlek. It's an early season staple. Some other comeback workouts that I like:

Minute Hills
Find a 250-300 meter section of hill. Run up, and jog down. Repeat 8-10 times. A variation on this, if there is a loop trail (I'm thinking of one we had in Bend) you can run up one side of the hill, and jog down the other. This makes it feel more like a tempo run.

Decreasing Pace Run
Only rule for this one is that each mile gets a bit faster than the previous. Start at the pace of your initial easy runs, and decrease 10 seconds per mile for the run (this can be long run, or normal length). If it's long, maybe the final miles will only be 5 seconds faster. But try to maintain the cut downs. This should be hard by the end. Not tempo pace, but not conversational. Daniel Goetz always says... it's underestimated how good of shape you can get in from just hard aerobic running (paraphrase! I hope that's okay Daniel!).

Pickups
Another way to get an extra stimulus normal run. Starting after halfway through, do a set of 6 pickups. Increase pace to a comfortable stride for 30 seconds. Then return to your run pace. Scatter these, leave at least 60 seconds, but no more than 4 minutes in between. 

Stride Workout
This one is the best. It's hard (wear a HR monitor! you'll be around tempo heart rate). But the rests are so frequent that it is doable. Find a stretch of 80-90 meters. Stride the length, rest for 15 seconds, and stride back. Repeat for 10 minutes. That's it. 

Another alternative for the one above, do this on a football field inside a track. Stride the diagonal, and jog across the endzone, then stride the other diagonal). Again 10 minutes...increase to 15 if you want.

Okay, that's all. Enjoy the process.

XO,

The end of September was full of excitement with the start of our Marathon Madness season! Last week was jam-packed with fun contests all culuminating with the announcement of the fabulous Stephanie Bruce to the Oiselle run family. We are continuing to follow some of our Olympic Trials hopefuls with our Standard Chasers blog and on top of that finding great joy following so many of you and your racing accomplishments through Twitter, Instagram and Facebook. Not only that but I walked away from this weekend with an even bigger sense of pride in this country's run community: So many people out there volunteering, cheering on and supporting each other toward their goals. Here are some of the highlights of the last three weeks of racing:

Rock and Roll Philadelphia Half 

Kara Goucher – 1:11.40

Andie Cozzarelli – 1:16:30

Twin Cities Marathon

Heather Lieberg – 2:34.06

Chicago Marathon

2:39:16 – Allison Maxson

2:42:22 - Heidi Greenwood

Looking ahead to the next month there will be lots more race prep, tapering, race visualizations and carbo loading! We look forward to following your races and cheering you on as you crush your race goals:

Dream Big. Be Strong. Stay Focused. 

11/1: Indianapolis Marathon

11/2: New York Marathon

11/9: Pensacola Marathon

11/15: Anthem Richmond Marathon

11/16: Big Sur Marathon

11/23: Philadelphia Marathon

12/7: California International Marathon

Kara will be the first to tell you one of the reasons she loves Fall...she loves layers! Especially as she gears up for the NYC Marathon on November 2nd, training and recovering in the right gear becomes key to keeping your legs flying fast. As we’ve begun collaborating with Kara on future styles, we asked her opinion on her favorite Oiselle layers of Fall 2014. Read on as she mixes and matches her favorite styles and layer up with her latest selection at Kara’s Favorite Fall Picks. 

This outfit is great for a warmup or workout on a cold day! None of the layers are too bulky, but they all peel off easily as you heat up. Throw off the New Flyer Jacket after your warmup. The Lux Funnel Neck and Scantron Tank are perfect together. They are both light and comfy yet together are warm. Also, the tank is the perfect length under a top layer to show off some color. Heating up before that last repeat? Take off the Funnel Neck and show off your Scantron Tank.

When you aren't sure what the weather is going to feel like, this is your go to. Says 45° but the sun is shining? This combo is perfect for that. Feels cold? Keep it all on. Sun warming you up? Pull off the short sleeve. What I love about Arm Warmers is the freedom for my arms to move. Perfect for warmth and mobility. Try the styles: Wazelle Short Sleeve, Cable Knit Arm Warmers, Chevrona Suspension Shimmel, Flow Tights.

Two of the most comfortable and flattering styles together: Cable Knit Arm Warmers and the Suspension Shimmel. Pair with any bottom - I like the Charcoal Joggings for colder days. Still sunny out when you head out for an afternoon run but the sun is starting to set? This is my favorite, great for changing seasons. Feels fresh and summery but covers enough skin that the fall chill won't get ya!