Marathon Mama: 7 tips for running on the treadmill

treadmill walking

By Beth Gallini, runner mama of 2

The Hogeye Marathon is now just over 10 weeks away and it seems as if the cold weather is officially here!

My last post shared tips for running in the cold, but we all have days where we opt to stay indoors if it is too cold or icy outside.

Hogeye MarathonThe treadmill is a great training tool and provides an option to run when you might otherwise not be able to, whether that is because of the weather, it’s too dark outside, or if you can only squeeze a run in while the kids are sleeping. However, the treadmill frequently gets a bad reputation because it can be boring.

Trust me, I know – I used to be in the camp of calling it the ‘dreadmill’ and couldn’t manage more than a few miles on it. But then my husband and I brought home two baby boys and I had to learn to love it in order to keep training.

Although I still prefer to run outside, I have found ways to enjoy running on the treadmill:

Have everything you need before you start. It is tempting to use the convenience of your home or gym to get what you need when you need it, but treat a treadmill run like running outside and be prepared.  This means you should go to the bathroom before you start and have water and anything else you’ll need with you on the treadmill so you won’t have to stop once you start.

Dress for warm weather. Regardless of what the temperature is outside, you will warm up quickly on the treadmill, so dress accordingly. If you are cold at first, you can wear a long sleeve top that you can take off after you warm up.

Bring a towel. A towel will serve two roles on the treadmill. First, I highly recommend covering up your time, distance, and speed.  Unless I am doing speed work with specific intervals that I need to track, I always cover up my data screen so I’m not watching it creep along. Second, you may want a towel to wipe sweat off your face.

Find a ‘treadmill only’ show. Whether it’s a movie, a hit TV series you missed, a guilty pleasure reality show (me), or a sporting event (my husband), find something that will grab your attention and then only allow yourself to watch it on the treadmill. I pull up Netflix on my iPad and find a show that is a couple of seasons in to watch from the beginning — and then I only watch that show on the treadmill, so it serves as an added incentive. This was a game changer for me; I would not last long on the treadmill without having a show to watch!

Be sure to warm up. It is important to warm up when you first start your run and not crank the speed up right away. I find I need to warm up a little longer on the treadmill before I really get in a good rhythm, so be patient and find what works for you.

Play around with the speed and incline. A good way to get a little more from your workout and keep things interesting is to increase and decrease the speed and/or incline at random intervals.  As I mentioned, I keep the time, distance, and speed covered and then I press the arrow keys up or down according to how I feel and see where I end up at the end of a run.

Expect it to feel different. Comparable paces will likely feel different when running outside and inside. Don’t worry too much about matching the pace you would be running at outside and, instead, focus on running at the same perceived effort.

FYI, Hogeye merchandise is now available online. Whether you are participating in one of the races, volunteering, hosting an aid station, or spectating along the course, you can show your involvement and support with some Hogeye gear.

Beth Gallini runningAbout Beth: Beth is mom, runner, running coach, and the blogger behind RUNNING around my kitchen.  She and her husband adopted two boys who are a month apart and are 1 year old. Beth serves on the board for the Hogeye Marathon and is interested in helping other moms with their training and answering any questions you have.   Be social, connect with other Hogeye runners, and let them hear from you by following them on Facebook, Twitter, and Instagram!  #hogeyemarathon

The mammogram was clear, but a Sonocine exam found breast cancer

terri with family

Guest post by Terri Mallioux, mama of Trevor and breast cancer survivor

I could hear the laughter outside my kitchen door as teenagers were in the midst of celebrating my son’s 16th birthday and the beginning of their summer break. After the long, cold winter, everyone was looking forward to sun, fun and a little down time.

As I was peering out the window watching my son and his friends interact, the phone rang. It was at that point my plans for the summer took a dramatic shift.

“Mrs. Mallioux?”

“Yes,” I responded.

“This is the Breast Center,” the woman said.  “We need you to come in for some additional testing. We have some time at 1 p.m. today.”

My heart briefly stopped.  I had just had a mammogram 11 weeks earlier and it was all clear.  Then it dawned on me — I had opted to have an additional test at my own expense and I realized it was that test the clinic was calling about.

So there I was, 11 weeks after a “normal” mammogram, on my son’s 16th birthday, waiting in the Breast Center of Northwest Arkansas for further tests.

In all honesty, I was thinking to myself, “Surely this is just a false alarm. After all, false positives happen all the time. Remember Terri, you’ve had call-backs before and your mammogram was fine just weeks ago. You’re only 47.”

It didn’t take long for me to know this wasn’t just another doctor’s visit. The seriousness of what doctors had seen on my Sonociné exam, otherwise known as Automated Whole Breast Ultrasound, was palpable.

I looked at the doctor and ultrasound technician while I lay on the table and said, “Is it cancer?” as I stared at the irregular shaped black blob on the ultrasound monitor. The doctor said, “There are many characteristics that don’t look good. But the good news is it’s small.” She stressed the word “small” as to reassure me.

I walked out of the office and I knew. I had breast cancer. I didn’t even need to wait for the results of the biopsy scheduled for the next day. My summer plans had changed. My life had changed. And despite the magnitude of the moment, I felt a feeling of pure thankfulness; I was filled with relief; I was grateful; I was proud of myself.

The source of those feelings was due to the fact I had chosen to have a voluntary Sonociné exam at my own expense. That decision and that test could have saved my life.

I have known for years that I have extremely dense breast tissue because I have had a few breast ultrasounds and doctors have always commented on it. Dense breast tissue is comprised of less fat and more fibrous and glandular tissue making it harder to spot cancerous tumors on a mammogram.

Think of it as trying to find a pearl in a pile of snow — cancerous tumors appear white on a mammogram (the pearl) while the dense breast tissue also appears white (the snow).  In others words, it can be very difficult, if not impossible, for doctors to “see” a tumor via mammogram in women with extremely dense breast tissue.

A few facts:

  • denseMore than forty percent of all women have dense breast tissue.¹
  • Mammography misses every other cancer in dense breasts.²
  • Breast density is one of the strongest predictors of the failure of mammography screening to detect cancer.³
  • Breast density is a well-established predictor of breast cancer risk.⁴
  • Cancer turns up five times more often in women with extremely dense breasts than those with fatty tissue.³
  • Two-thirds of pre-menopausal women and one-fourth of post-menopausal women have dense breast tissue.³
  • Doctors have spoken to less than one in 10 women about breast density.⁵

You likely are asking yourself, “How do I know if I have fatty breasts or dense breasts?” A radiologist determines your breast density by viewing your mammogram.

There are four levels that doctors use to categorize breast density:

  • The breasts are almost entirely fatty
  • There are scattered areas of fibroglandular density
  • The breasts are heterogeneously dense, which may obscure small masses
  • The breasts are extremely dense, which lowers the sensitivity of mammography

If you’re curious while having your mammogram, simply ask the technician performing your exam. My philosophy is it’s your health, the least you can do is ask! You can also request of copy of your radiology mammography report from your referring doctor and look for the descriptions of your breast tissue. You’ll likely learn more about your breasts than you ever dreamed.

I applaud the Breast Center of Northwest Arkansas and other clinics locally and nationwide that are voluntarily informing women of their breast density on their post-mammogram letters to patients.

My post-mammogram letter which notified me of “normal” results also said this:

“Your mammogram shows that you have dense breast tissue. Since dense tissue can hide small abnormalities, you may benefit from having an Automated Whole Breast Ultrasound (AWBUS) exam. This examination is specifically designed for women with dense breast tissue like yours. Using Automated Whole Breast Ultrasound in combination with screening mammograms may find significantly more breast cancers in women with dense breasts than mammograms alone.”

This notification was the push I needed to get an additional examination. Sonociné is not a replacement for screening mammography. However, studies show an ultrasound examination, in conjunction with a mammogram, can find more cancers in dense-breasted women than if doctors rely on the mammogram results alone. I am proof of that.

Fortunately, 20 states now have state breast density reporting laws mandating breast density information must be included in a patient’s mammogram reporting results. Unfortunately, Arkansas is not currently one of those states. We have work to do! Federal legislation was introduced in are you dense logoJuly in the U.S. Senate by Sen. Dianne Feinstein and Sen. Kelly Ayotte following a companion bill introduced in the House by Rep. Rosa DeLauro and Rep. Steve Israel. The goal of the Breast Density and Mammography Reporting Act is to have a national standard of reporting breast density to patients. The bill would set a minimum federal standard for notification and recommend women discuss with their doctors whether additional screening is necessary.

The bill also directs Health and Human Services to study improved screening options for women with dense tissue. It is supported by the American Cancer Society Cancer Action Network, the Breast Cancer Fund, Susan G. Komen for the Cure and Are You Dense Advocacy. Dr. Nancy Cappello, founder and director of Are You Dense Advocacy, Inc., and the inspiration behind the first density reporting law in the country says, “A national standard will ensure that every woman across this country is given critical breast health information as part of her mammography report.”

Sen. Feinstein adds, “Early detection of breast cancer is key to survival. By requiring that patients be informed if they have dense tissue, this bill allows women to make potentially lifesaving choices about their care.”

terriAt the time of my diagnosis, I was the 8th patient out of more than 800 that underwent a Sonociné exam at the Breast Center of Northwest Arkansas that was diagnosed with cancer following a “normal” mammogram. We are a special bunch. And we are a group that can make an impact on your health and awareness.

I am currently cancer-free and feel great following a lumpectomy and radiation treatment. I remember vividly asking one of my doctors how long it would have been before my tumor was spotted on a mammogram had I hadn’t have had the ultrasound procedure. He said it likely would have been at least two years and I would have been dealing with a much more difficult cancer to treat.

We all know early detection of breast cancer is of the utmost importance. And simply asking, “Am I dense?” can make all the difference in your medical care and your life.

For more information, visit www.areyoudense.org or www.sonocine.com.

Data cited in this article derived from: ¹ Breast Center of Northwest Arkansas ² Breg et al, JAMA: 2012 ³ Are You Dense, Inc. ⁴ Journal of National Cancer Institute ⁵ Harris Interactive Survey: 2010

Most Popular nwaMotherlode Posts in 2014

most popular, cropped

A new year is a time to look forward to what’s ahead — and to take stock of the year that’s behind us.

Here at Motherlode we publish a new post every day (including the weekends), so we have LOTS of posts under our belt. As we looked back over our analytics, here are just a few of the posts that were the most viewed/popular in 2014.

Click on the name of the category or post to pop over and read more:

Kids Eat Free. This list consistently shows up at the top of our analytics. It’s super popular because mamas all like to save a little money when they take the kids out for a meal. And because we sometimes just really don’t want to do the dishes and need somewhere to eat (that won’t break the bank) right now.

popular posts iconCalendar of Events. The calendar tends to be super popular because mamas want to know what to do and where to take the kids for some fun. Here’s a link to our latest calendar.

A review of the keratin treatment hair process. Apparently mamas have lots of questions about whether or not to go the keratin route and, if so, what to expect. This is a detailed review and offers lots of tips.

New in Town. One of the reasons we started nwaMotherlode was to help mamas who are new to NWA. We have so many families moving into the area and we like being able to help get them plugged in ASAP. The New in Town post offers tips on where to go for fun with your family in Northwest Arkansas. This post is consistently on the top 10 list of most viewed.

Where to shoot family pics in NWA. It’s always fun to scope out new places to shoot beautiful family pics and this list was extra special because the suggestions came straight from Motherlode readers.

The Rockwood Files: Are You Crazy Busy? The Rockwood Files are written by Motherlode co-founder and syndicated newspaper columnist Gwen Rockwood. She’s hilarious. She has a book out, as a matter of fact, of her best “Files”. You can order it here.

Life with Ladybug: That Unwelcome Monthly Guest. Mamas near and far can relate to the drama around Aunt Flo’s annoying arrival. Good for a laugh.

Summer fun printable. This one’s great for printing out and keeping on your fridge for a quick reminder of everything there is to do in NWA in the summertime.

Swim lessons in NWA. So many moms reach out to us asking for swim lesson recommendations, so we posted a list to help. This post is always popular starting in the spring.

Blog 66: Things to do in Little Rock. Little Rock is only a three-hour (or less) drive from here, so this post was visited quite a bit for ideas on what to do while in the state’s capitol.

Healthy Mama: What foods should I avoid eating while pregnant? Dr. Steed of Mercy NWA offered up some advice for which foods to steer clear of when you’re pregnant. This is always a hot topic for expectant mamas.

butterfly online hotlineMental Health: Urgent Answer for an Important Question. This was one of our most-viewed posts ever, actually. A local mom reached out to us on our online hotline and confidentially shared that her husband was hitting her. She wasn’t sure what to do. We got an answer on the website quickly to hopefully help her out. If you’re reading this now, mom, we hope it did help.

nwaMotherlode Business Directory. When mamas need help deciding on where to have a birthday party or where to find a good xxx, the business directory can help.

Giveaways! Of course, giveaways are super popular on Motherlode. In 2014, we partnered with lots of amazing local businesses to bring you the coolest giveaways for Northwest Arkansas moms, including lots of great date nights with Walton Arts Center and a brand new refrigerator from Metro Appliances!

What were your favorite posts from 2014? Thanks for reading, mamas. We’ve got tons of fun lined up for you in this new year!

Marathon Mama: Tips for running in the cold

running in the cold

By Beth Gallini, runner mama of 2

Happy New Year!  Is running or entering a race one of your New Year’s resolutions?  If so, today is your lucky day!  Anyone who registers for the Hogeye marathon or half-marathon will receive a pair of Hogeye arm warmers!

One common obstacle to running this time of year is the weather.  It is cold outside and it can be hard to pull yourself out of a warm home and even harder to know what to wear sometimes.   You never know what the weather will be like on race day though, so it is a good to have some experience running in adverse weather.

Here are 8 tips for running in the cold:

1. People will differ in what they are comfortable wearing in the cold and it may take some trial and error to find where you fall on the spectrum.  My husband and I will go out for a run in the same weather and will be dressed very differently!  Runner’s World offers this guide for general advice on how to dress at different temperature ranges:

30 degrees: 2 tops, 1 bottom.  Long-sleeve base layer and a vest keep your core warm. Tights (or shorts, for polar bears).

10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over the tights.

0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket. Windbrief for the fellas.

Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava.

◊ Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or stay inside.

2. Dress in layers.  Wear a moisture-wicking top as your bottom layer so you stay dry and keep your bottom layer fitted to trap heat.  If you want to shed a layer after you warm up, you can route your run so that you pass by your car or house.

3. Really at a loss? If so, you can go online and get suggestions on what to wear from Runner’s World What to Wear or Dress My Run.

4. A good rule of thumb is to dress as if it were 10 degrees warmer.  You want to be slightly cold at the beginning of your run because your body will warm up.  If you aren’t cold when you start your run, then you will be too hot when you warm up.

5. Don’t forget to hydrate!  You won’t feel as thirsty, but it’s still important to hydrate on longer runs.

6. Warm up. Change into warm clothes as soon as you get home, otherwise you’ll get a really cold case of the chills!

7. Here are a few key pieces of clothing and accessories that can be really helpful during the winter months:

Fleece lined tights – the inner fleece lining provides an extra layer of warmth

Quarter zip top – the quarter zip allows you to have a little extra coverage before you warm up and you can unzip it if you warm up and want a little air

Hand warmers – sticking hand warmers in your gloves with keep your hands extra warm

Tops with extra room – when buying winter tops, keep in mind that you may want to wear layers underneath

Shirts with thumbholes – these are great for times when you might not want to wear gloves for your entire run

Weather-proof jacket – it will keep the cold air out, block the wind, and keep you dry in the rain

Hat or visor – it will keep the water out of your face in the rain

Beanie hat, ear warmers, gloves – all of these will help trap heat

Dry shoes – if your shoes get wet during a run, make sure they are dry before wearing them again (pull the insoles out and stuff them with newspaper to help them dry quickly)

If it’s icy or just really nasty outside, the treadmill is always an option.  I’ll share some ways to keep the treadmill interesting in my next post!

beth galliniAbout Beth: Beth is mom, runner, running coach, and the blogger behind RUNNING around my kitchen.  She and her husband adopted two boys who are a month apart and just celebrated their first birthday. Beth serves on the board for the Hogeye Marathon and is interested in helping other moms with their training and answering any questions you have.   Be social, connect with other Hogeye runners, and let them hear from you by following them on Facebook, Twitter, and Instagram!  #hogeyemarathon

Looking for a new series to watch on Netflix? Here ya go!

netflix, cropped

We recently asked our nwaMotherlode. com Facebook friends about their favorite shows to watch on Netflix.

When you get some downtime during the holidays, you might try a few of these series suggestion. Some are a little “older”, but if you never watched them, now could be the time!

nwaMotherlode Readers’ Top Picks:

Call the Midwife

About: Set in the 1950s, this period drama based on the memoirs of Jennifer Worth follows new midwife Jenny Lee and the other midwives and nuns working in a nursing convent in an impoverished section of London’s East End.

parenthood

About: Four grown siblings juggle parenthood, relationships, careers and more as they cope with life’s ups and downs in this family drama set in Berkeley, Calif. Meanwhile, their parents face an unraveling marriage and their own parenting challenges.

west wing

About: Winning four consecutive Emmy Awards for Outstanding Drama Series, creator Aaron Sorkin’s powerful political epic chronicles the triumphs and travails of White House senior staff under the administration of President Josiah Bartlet.

orange

About: From the creator of “Weeds” comes a heartbreaking and hilarious series set in a women’s prison. Piper trades her comfortable life for an orange jumpsuit and finds unexpected conflict and camaraderie amidst an eccentric group of inmates.

bob's burgers

About: In this animated series, hamburger restaurant owner Bob Belcher, his happy-go-lucky wife, Linda, and their three rambunctious kids try to outwit a rival eatery and overcome their own family dysfunction to get their greasy spoon off the ground.

raising hope

About: Slacker Jimmy suddenly finds himself a father after a one-night stand with a murderer, but his eccentric family — including his dim-bulb father, sarcastic mother and addled great-grandmother — reluctantly pitches in to help with the new arrival.

breaking bad

About: Emmy winner Bryan Cranston stars as Walter White, a high school science teacher who learns that he has terminal lung cancer and teams with a former student to manufacture and sell high-quality crystal meth to secure his family’s future.

house of cards

About: Ruthless politician Francis Underwood and his ambitious wife Claire will stop at nothing to conquer Washington D.C. in this dark political drama, winner of three Emmy Awards, including Best Director, and a Golden Globe for Best Actress.

arrow

About: This adaptation of the story of DC Comics’ Green Arrow stars Stephen Amell as the titular character, an affluent playboy who becomes an archer superhero at night, saving the city from villains armed with just a bow and arrows.

once upon a time

About: Jennifer Morrison, Ginnifer Goodwin and Robert Carlyle star in this fantastical series that follows the travails of a young woman who is drawn to a small Maine town and discovers that it’s filled with the mystical elements of the fairy tale world.

dr. who

About: After more than a decade off the air, this epic sci-fi series returns with an all-new look — and the ninth (and beyond) incarnation of everybody’s favorite time-traveling Doctor, who promptly sets about fighting nefarious aliens and other foes.

sherlock

About: In this updated take on Arthur Conan Doyle’s beloved mystery tales, the eccentric sleuth prowls the streets of modern-day London in search of clues. At his side — though hobbling — is flatmate Dr. John Watson, fresh from the war in Afghanistan.

freaks and geeks

About: A group of high school students in 1980 faces various social struggles. Lindsay Weir rebels and begins hanging out with a crowd of burnouts, courtesy of an invitation from Daniel Desario.

the walking dead

About: In the wake of a zombie apocalypse that desolates the world as we know it, a group of survivors led by police officer Rick Grimes holds on to the hope of humanity by banding together to wage a never-ending fight for their own survival.

scandal

About: Olivia Pope leads a team of Washington, D.C., lawyers who specialize in making scandals disappear. As they secretly handle crises at the highest levels of government, the dysfunctional team must also cope with problems closer to home.

revenge

About: Inspired by Alexandre Dumas’ The Count of Monte Cristo, this modern-day drama follows a lovely young woman who moves to the Hamptons and charms the pants off her new neighbors — while plotting their downfall for sins committed against her family.

Here’s to a little downtime. Happy watching, mamas :) If you’d like to join our fun conversations on Facebook, click here!

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