Winter Runnerland

I signed up for the Moms Run This Town Winter Runnerland 10K. It's a virtual run, but I am running out of time since it ends 1/31.  Time to runny run runnnnn.

I will attempt to make this post less boring by providing pics from some of my previous non-virtual races.

Swim

Bike

 

Run

My run picture is from mile 24ish of a run and I think I was groaning out load with every step. 

New Year, New Gear

I paused on running long enough to feel slightly out of shape.  Boo.  Christmas vacay, plus a little sickness, plus laziness.

Yesterday I got back out there.  I had new gear to test out!

Hunter got me the Oakley Half Jacket 2.0 sunglasses in carbon.   Even better, he got me the G30 lenses. I don't know what those lenses are officially good for (although Hunter has rambled a little bit about it to me).  They aren't too dark, but I don't have to squint in full sunlight. You can wear them when the sun is not all the way up or is setting. You can wear them in the shade.  I really like the lenses.

He also got me these socks and a new racer back running tank.  I had to pull out the next pair of my tenny runners too.  New year, new gear!

Side note...I think Wyatt missed running too.  Apparently sitting in a stroller causes him to reflect on how to be a better toddler.  He was a perfect angel after the morning run and entertained himself off and on.  I can think of no other reason.

My 8K Ahem Race and End of Training Plan

My throat finally quit hurting, but I was waiting for the humidity to drop before I tried to run my 10K "race" to finish up my 3 month training plan.  Well, on Wednesday, the humidity dropped from 99% to 98% so I went for it.

Distance: 5 miles
Pace: 10:30 min/mile
Avg Heart Rate: 174 bpm

Fear of rain caused me to turn my 10K into an 8K.  I was pushing a stroller, and I tried not to look at my heart rate for the entire time.  At the 3 mile mark, I tried to push myself a bit harder. This is about what I would expect for a 5 mile run where I pushed myself based on the paces from my hard runs.

Here are all of the stats for my 3 month training plan so you can see the trends:

5K Pre Training Plan:
Distance: 3 miles
Page: 10:49 min/mile
Avg Heart Rate: 184 bpm

Week 1 Paces:
3 Mile Easy Run - 15:02 minute mile
1 Mile Hard Run - 11:13 minute mile

Week 4 Paces:
3 Mile Easy Run - 13:48 minute mile
Hard Run Intervals - 14:46 minute mile

Week 8 Paces:
5 Mile Easy Run - 12:40 minute mile
3 Mile Hard Run - 11:00 minute mile

Week 12 Paces:
5 Mile Easy Run -  12: 33 minute mile
3 Mile Hard Run -  10: 27 minute mile

As you can see, there is plenty of improvement.  As you can also see, the hard runs are too slow for my liking.  I am considering contacting the author of the book to see if he has any comments.  It would be nice of him to say, you need to exercise at a much higher heart rate.  I can see that now.  Bwah ha.  I guess I will give up on my hopes of being an elite runner.  Kidding..I never had those dreams.  WNBA, yes.  Olympic gymnast, yes

Other than that, I have to decide what to do next.  I can:

A. Sit on the couch
B. Sign up for a race and run as fast as I want to while training
C. Try to get back into weight training and still run a few times a week

Decisions, decisions. 



Related Posts:
Heart Monitor Training - Why Am I Trying It?
Heart Monitor Training - Part 1 - Max Heart Rate
Heart Monitor Training - Part 2 - Resting Heart Rate 
Heart Monitor Training - Part 3 - Hard vs Easy Runs
Heart Monitor Training - 1 Month Update 
Heart Monitor Training - 2 Month Update

Last Week of Heart Monitor Training

I am in the last week of my heart monitor training plan.  This week I am supposed to run less mileage and many more hard runs.  I feel a little silly because I am not training for a race.  There are only a few jingle bell runs around the area this weekend.  I might just go see if I can ran an almost fast 5K without a stroller on my usual route. 

I did want to mention 2 iPhone apps I found recently.

RunLocator is a free app that lists upcoming races in areas you want to monitor.  The list isn't as complete as some websites, but is pretty good for a free app.

Also, I found an app called Heart Rate.  You have to take your phone out of the case, but then you cover the camera with your finger and it flashes and somehow measures your heart rate.  I would have thought there was no way it can be accurate, but surprisingly it is close.  Looks like they are charging $0.99 for it now, but it was free a few weeks ago. 

Heart Monitor Training - 2 Month Update

I have finished 2 months of the heart monitor training plan.  Here are the stats.

Week 1 Paces:
3 Mile Easy Run - 15:02 minute mile
1 Mile Hard Run - 11:13 minute mile

Week 4 Paces:
3 Mile Easy Run - 13:48 minute mile
Hard Run Intervals - 14:46 minute mile


Week 8 Paces:
5 Mile Easy Run - 12:40 minute mile
3 Mile Hard Run - 11:00 minute mile

So what do we see?  Progress.  Yes, progress.  I have been disappointed in my times, but when I look at the progress I have made, I am slightly encouraged.  I have one more month before I complete this plan.  Remember how I said I will be disappointed unless my slow run pace drops down to 10:00 minute mile?  Well I did, and I will most likely be disappointed since I am not even allowed to go that fast for my fast runs.  Heart rate...there is still time for a miracle!  For month 3, I continue with 6 days a week of running, but we step it up to 2 hard runs a week.  Exciting.


Related Posts:
Heart Monitor Training - Why Am I Trying It?
Heart Monitor Training - Part 1 - Max Heart Rate
Heart Monitor Training - Part 2 - Resting Heart Rate 
Heart Monitor Training - Part 3 - Hard vs Easy Runs
Heart Monitor Training - 1 Month Update

Almost Cold Here

We had a few days of lows in the 50s so I have been running in the afternoon instead of early morning.  The temperature in the morning is great for running.  I am just too lazy to figure out how to bundle up a small child appropriately.  I had to dig through all of his clothes just to find one sweater!  I can't stop taking pictures of Wyatt in his cold weather clothes.  They are so cute...and so different from our every day onesie or shorts and t-shirt.

So yesterday, we ran by an elementary school when school was being let out.  There was never ending entertainment.  I might have to repeat this run. 

First, the golf cart pickup line might have been longer than the car pickup line.  Only in Florida!  I tried to get a picture but couldn't quite work one in.   Oh, and if your golf cart is not decorated, you are nothing special. 

First random conversation.  Girl in pink back pack: "Hi".  Me, "Hi".  Girl, "I like your baby". Me, "Thanks". Girl, "You're welcome". 

Second random conversation.  A boy...maybe 3rd grade wearing sunglasses asked how old my baby was.  I told him that he was 1.  Then he said you know what is sooooo much fun....boy scouts.  You have to put him in boy scouts.  He talked my ear off through a cross walk and obviously past his turn.  I had to stop so he could finish telling me the awesomeness of boy scouts.  I heard "cub scouts" and "weblos" and "camping".  This boy is all in.  I finally broke the news to him that my husband and baby's dad is an eagle scout, so most likely we will be participating.  He then said "awesome" and told me that I can be involved too.  Scout Mom here I come.  Hilarious conversation and he is obviously all in!  Good thing he wasn't trying to sell me anything.  I might have purchased.

I saw a boy that was around 6 riding his bike while taking on the phone.  I saw a girl a bit older riding her bike while reading a book!??!?  I saw a crazy 1 foot long trick skate board looking thing.

I swerved around 20ish more golf carts and then completed my 4 mile run.  Good times.  My heart rate monitor wasn't working so I might have gone a little too fast.  I replaced the battery and we are good to go.  I skipped 2 runs while on vacation and I skipped on Halloween too.  Oops!  My training plan has me going up to 6 runs a week now.  I am on week 7 of 12 and losing faith.   I am going to stick with it til the end.

A Virtual Run For Real Cupcakes

Tonight Hunter, Wyatt, and I ran The Cupcake Classic 2012, a virtual 5K.  Our Moms Run This Town chapter leader baked funfetti cupcakes with pink frosting.  Delicious! I ate one.  Then I grabbed another one "for Wyatt".  He only ate a crumb or two so I HAD to finish his. Before running, we had this Greek Salad with Chicken for dinner and I loved it. You should try this recipe.  Easy peasie too.

I used this virtual 5K as my hard training run, so I allowed my heart rate to go to the high 160s and ran 3.75 miles.  My pace was 11:24 min/mile.  

Tomorrow, Wyatt and I are Making Strides Against Breast Cancer by participating in our local walk.  We will be walking 3 miles...with a lotta ladies wearing pink.  I bought a pink shirt from Target.   I also did a practice session with pink hair chalk.   So easy, even for someone like me!  Happy weekend to everybody. 

Heart Monitor Training - 1 Month Update

Ok folks...I have been running about 20 miles a week for the past 4 weeks consistently following the heart monitor training plan.  That breaks down to 5 runs a week - 4 days of easy and 1 day of hard.

Have I improved? Yes.  Have I improved as much as I wanted to? Not yet.  I have only had one "stellar" slow run so far.  I ran 4 miles at 12:16 min/mile Tuesday evening.  There was no stroller, a nice breeze, and I was in a great mood.

As a reminder, I have to keep my heart rate for slow runs around 153 bpm.  My heart rate requirements for the hard runs vary based on the training plan, but in general have to be under 170. 

Week 1 Paces:
3 Mile Easy Run - 15:02 minute mile
1 Mile Hard Run - 11:13 minute mile


Week 4 Paces:
3 Mile Easy Run - 13:48 minute mile
Hard Run Intervals - 14:46 minute mile

I can't really compare the paces for my hard run because week one's hard workout was 1 mile 65%, 1 mile 80%, and 1 mile 65%.  For week 4, I had to run 1 mile 65%, 1 mile striders, 1 mile 400m interval at 80%, and then 1 mile 65%.  After striders, my heart rate is high and I can't do my intervals very fast at all. I even walk all recovery intervals instead of jog.  Maybe I should slow down on my striders but that is the whole point of them.  P.S. I do feel like a maniac running really fast down the sidewalk with my jogging stroller bouncing around.  I always wonder if people think I am being chased.  They might also think I am a super fast runner, but if they wait about 5 seconds they will see me walking again.

So at one month, yay, I have improved.  I have not improved as much as I want to yet but there is definite progress.  I will consider this training plan to be a total winner if I can get my slow runs to around 10:00-10:30 minute mile pace.  That was my slow run pace back in the "good ol in shape days" and my heart rate was probably in the high 160s for that.  Come on heart! You can do it.  I will check back in with everybody in another month.

Related Posts:
Heart Monitor Training - Why Am I Trying It?
Heart Monitor Training - Part 1 - Max Heart Rate
Heart Monitor Training - Part 2 - Resting Heart Rate 
Heart Monitor Training - Part 3 - Hard vs Easy Runs

Music For Your Workout

I am 50% safe during my runs since I only run with one headphone in.  Maybe I can increase that number to 75% safe because I carry the Pink SABRE pepper spray?

Anyways, I like music when I run.  Some of the Pandora Workout mixes that I have mentioned before are great.  But like most Pandora stations, they are great the first few hours of a listen and then they start wandering over into boring music.  Or the remix versions of a song you have already heard 10 times and given a thumbs down to.

I just put the Spotify app on my phone to test out their Radio (Pandora like channels).  I am tempted to pay for a month of Spotify Premium to see if it is worth $9.99.  You can build better playlists, listen to any song on demand, and can listen while offline.  I need to test it out to see if it is better than building my own playlist in iTunes and purchasing songs as I find them. 

There is also an interesting site called Jog FM. You can enter your mile pace and the site will recommend music based on your speed.  This integrates with Spotify.   Jog FM also has an app for your iPhone for $2.99.  Interesting.

How do you find new workout music?   What songs do I need to add to my playlist?

Heart Monitor Training - Part 3 - Hard vs Easy Runs

Now that you have your max heart rate and your resting heart rate, you can calculate your recovery ceiling and your threshold floor.

Recovery Ceiling (70%) = (Max HR - Resting HR) x .70 + (Resting HR)
Threshold Floor (85%) = (Max HR - Resting HR) x .85 + (Resting HR)

My numbers are:

Max HR = 196
Resting HR = 51
Recovery Ceiling = 153
Threshold Floor =  174

For easy runs, keep at/below your recovery ceiling. For hard runs, keep at/above your threshold floor.

The author of Heart Monitor Training for the Compleat Idiot goes into great detail about the science behind the numbers, why our body needs recovery, and has a large list of success stories.  If you are interested, you should buy the book!  The biggest take away points for me are:

1. Your easy runs need to be really easy
2. You don't need many hard runs a week
3. You need easy runs not only for recovery, but to build a good baseline fitness level

I have started the 12 Week Novice program from chapter 14 of the book.  The easy runs are frustratingly slow.  I can make it through almost the whole first mile without having to walk, but then all of the remaining miles I have to alternate with super slow jogging and walking.  I can't even walk fast to recover.  I have to almost walk backwards. The hard runs feel like normal runs for me and are something to look forward to during the week.  At the end of the 12 weeks, I hope to be able to run much faster at my recovery ceiling.  If I am still walking at the end of the program, I am going to chunk this book in the trash, throw my heart rate monitor away, and run as fast as I want.  I do expect this plan to work!

Here are my beginning of 12 week program paces:

3 Mile Easy Run - 15:02 minute mile
1 Mile Hard Run - 11:13 minute mile

I will provide updates as the program progresses. I know the suspense will be more than you can bear. 

Related Posts:
Heart Monitor Training - Why Am I Trying It?
Heart Monitor Training - Part 1 - Max Heart Rate
Heart Monitor Training - Part 2 - Resting Heart Rate

Heart Monitor Training - Part 2 - Resting Heart Rate

Unlike max heart rate, resting heart rate is a reflection of your fitness level.  One morning, when you don't have to wake up to an alarm, pick up your heart rate monitor and record your rate for a few minutes while you lay there and zone out.  Pick the lowest number that your monitor reports.

My number when I was in pretty good shape was 52.  For some reason my new one is 51.  Who knows?

I have two watches / heart rate monitors that I use.  I love the Garmin Forerunner 305 for tracking heart rate, average pace, current pace, and distance.  I was able to get this for around $200.  I am sure the newer models are cooler, but I love this watch / monitor and plan to use it until it dies.  Does anybody have a newer watch or different brand they absolutely love that I need to check out?

I also have a $20 Reebok watch and monitor.  This one works with all of the treadmills I have tried.  I got it off of the Woot site and have not had any issues.

Be sure to stock up on CR2032 batteries because I burn through these like crazy and I think most heart rate monitors use these. 

Related Posts:
Heart Monitor Training - Why Am I Trying It?
Heart Monitor Training - Part 1 - Max Heart Rate

Heart Monitor Training - Part 1 - Max Heart Rate

One of the first numbers you will need for the training plan from the Heart Monitor Training book is a maximum heart rate.  The author gives you 2 separate ways to calculate your actual maximum heart rate in chapter 5 of the book.  I chose the max heart rate hill workout (about 2 years ago).  It was awesome!  I was supposed to do another set of hills and I literally could not go any further and I had the taste of blood in my mouth.  There is no actual blood, but I always have this strange metallic taste in my mouth after an intense workout.  I experienced this many times in high school after running 6 sets of 400 meters in track practice or something else exhausting like that.  Anyone else experienced this?  Anyways, my max heart from this hill workout was 192.

Let's say you don't want to do a super intense max hill rate or prefer formulas.  The author provides a formula that is not as accurate, but can be used instead.

Max Heart Rate Calculation = 205 - (1/2 of your age) + 5 if female

I am going to reveal my age here (gasp!), but my max heart rate according to this is 195.

I will use 192 for all of my calculations from this point forward.

I recommend that you buy the book if you are truly interested in learning more about the maximum heart rate, but here are a few points that I found to be important. 

• Your max heart rate has nothing to do with your fitness level or ability
• You cannot exceed your max heart rate.  If you see a number that is higher than your max, adjust your max! :)  Update: I saw 196 in my 5K so I am adjusting my numbers.

Related Posts:
Heart Monitor Training - Why Am I Trying It?

Heart Monitor Training - Why Am I Trying It

Ready to hear my latest and greatest workout plan? The one I am REALLY going to stick to?  I plan to follow the 12 week running program from Heart Monitor Training for the Compleat Idiot. 

I have a very high exercise heart rate.  I have (or used to have) a pretty good resting heart rate.  I have been to a cardiologist to make sure I don't have anything wrong with my heart.  There really isn't an explanation.  The cardiologist offered up the fact that women tend to have lower iron levels which causes a person to dehydrate faster.  I am usually borderline anemic and can't give blood.  He said that I shouldn't really be concerned about it as long as I feel ok while I am exercising.  

To give you an idea of where I am at when I exercise, my average heart rate for a full marathon is 176.  For my half marathon PR, my average heart rate was 172 and this was in cold weather.  My heart rate goes up to 140+ almost immediately when I start my runs.  This was a real bummer when I was pregnant.  My Dr. told me to keep my heart rate under 140 since the uterus is not a "primary organ" and the body will focus on supplying the brain and heart when put under stress.  No running for me!

The high heart rate never really bothered me except for the fact that I knew I could run sooo much faster if I could keep my heart rate under control.  Morning runs in the cold were my friend.  I started this training plan about two times and never stuck with it in the past because I would always sign up for a race and I would want to go fast NOW, not faster in 3 months.  This time I have nothing to lose and I am not fast to begin with.

For anyone who cares, I will walk you through some of the concepts and measurements needed to follow this plan over the next few weeks. Let's see how I do!

Scenes From the Weekend

5K on Saturday AM

We left the house at 6:00 AM.  Hunter had the truck running and I had big plans of sneaking Wyatt out of the crib and into his car seat so he could keep sleeping on the way to the race.  He chattered the whole way there.  We had breakfast in the truck watching the sunrise on the beach and headed to the start line.  There were so many people.  I had a tough time swerving the stroller around all of the people.

Mile 1: 11:00 min/mile pace....walked as much as ran to avoid hitting people with my stroller
Mile 2: 10:15 min/mile pace....freeedom.....I can run
Mile 3: 11:15 min/mile pace....I am sooo out of shape. Why don't I run more often!??!

Fun race.  Happy Wyatt.  We made it home before first nap.  Let's do more of these.

The view after the race

Hunter requested fried chicken and mashed potatoes for his birthday.  For these, I went to America's Test Kitchen recipes.

Step 1:  Create a brine with salt, sugar, GARLIC, paprika, bay leaves and buttermilk, cut up your chicken, and submerge in the brine for a few hours

3 heads of garlic!!

Step 2: Allow the chicken to dry out in the fridge on a cookie rack / baking sheet setup for a few hours

Step 3:  Flour, egg wash, flour, and then FRY!

Fried Chicken

The chicken was great, although a tiny bit too salty.  Next time I will brine for 1 hour less.

I only had new potatoes instead of a high starch potato like a russett, so I used the America's Test Kitchen Smashed Potato recipe instead of a traditional mashed potato recipe.  You basically cook the whole potatoes until soft, drain them and allow to dry, and then smash them just enough to break the skin.  You pour in some goodies (melted butter, cream cheese, salt/pepper, and chives) and add about 1/4 cup of the water you boiled the potatoes in.  Stir until absorbed.  This was great too.  I was out of cream cheese so I used laughing cow swiss cheese wedges. 

Sunday was devoted to church, cleaning, and relaxing. 

Look what we got Wyatt to wear...a helmet! 

Coming Up: A Stroller Friendly 5K

I am 100% not on the P90X bandwagon.  Thanks vacation!  I plan to get back into running now.  Like how I keep NOT finishing my workout plans and picking something new?  Me neither.  I am usually a finisher, doer of what I plan, follow the program kind of girl. 

Well, for the moment, I am a runner again.  Hunter and I are running a 5K on Saturday that allows strollers.  Whoo hoo.  Stroller friendly races are rare.  Bad news....stroller runners have to start behind the walkers and swerve around all of them.  Good news...I am not that fast so I won't be trying to break a record. I do have that teensy bit of competitiveness that will make me push myself faster than I should for a race that is only 3.1 miles.  Maybe this will motivate me to really run again...like consistently...like not at a turtle pace. 

How To Shower With a Toddler On The Prowl

I have been working on editing some photos of our trip to Miami and was hoping that could be my next post but I haven't made time yet.

The show (aka the blog) must go on. I went to my first meet up with some other mom's from Mom's Run This Town today. I have been in the conversations with all the moms but never actually went to a group run. With a two a day napper none of the times really work out with our schedule. They are all balancing school drop offs and other big kid things like that. Anyways, I threw the schedule out the door this morning and committed to a run. I had to drive about 20 mins for this one. It was awesome to talk with adults and be out "running" but I was a little disappointed in the casualness....mostly because I have the self induced pressure of next nap and they were enjoying their day. We did about 5 mins of running, 20 mins of walking, and 20 mins of socializing. Add that to 40 mins of driving and Wyatt was done for. By done for I mean cried all the way home except for the last 2 mins where he slept and then wouldn't nap at home. I got a free BondiBand out of it. And a teeny tiny bit of running. I was hoping for more running! Will try a few other times after I forget how bad days are without naps and how disappointed I am that people want to have fun instead of run.

After nap fail, I decided to shower while he was awake so here is what you have all been waiting for.

How To Shower With A Toddler On the Prowl:

Haul all of the good toys into the bathroom (plastic bottles, tupperware, noise toys).
Haul all of the bad toys out of the bathroom (plunger, toilet scrubber, toilet paper).
Shut the bathroom door with toddler inside.
Start shower and step in. Prepare to relax.
Prepare to un-relax.
Hold sliding shower door closed with one hand while washing face and shampooing.
Release shower door to rinse hair.
Allow toddler to enter shower fully clothed and play in shower.
Block most of water from toddler with body.
Complete shower.
Strip toddler of clothes and diaper.
Towel both you and toddler dry. Success!

Pleaze 4give myy typeos. I wrote this on my phon while Wyatt was not naping and I was not woking.

Virtual 5K Complete

I was able to complete my first virtual race.  I participated in the Welcome to Summer Virtual Run 5K. We braved Tropical Depression Debby for this one.

Distance: 3.1 Miles
Time: 35:10
Pace :11:20
Average Heart Rate: 172 (I'm serious)
Winner: Wyatt by a stroller length

To anyone else participating, there is only one day left!  Now I am off to enjoy the rest of the weekend and brag about my not awesome pace.

My First Virtual Run

I signed up for my first virtual run!  I know....I am late to the game, but better late than never.  Need more information about what a virtual run is?  Read this. To summarize, you pledge to run a certain distance by a certain date.  It is a great idea because there is no race day or starting time so this offers flexibility for someone such as a WFHM. 

I signed up for the Welcome to Summer Virtual Run 5K.  This one is free.  There are prizes.  You should sign up too.

Is anybody else registered for other virtual runs?  I would love to sign up for more. 

National Running Day

June 6th is National Running Day. Be sure to run a few miles, a few laps, or a few down and backs between the couch and the fridge.

In honor of the day, here are a few running links for you to enjoy.

Athlinks.com -  Have a hard time remembering the races you signed up for and your completion times?  This site allows you to search race results published online and claim your results.  If the race you competed in is not in their database, you can submit a request to update it by providing a link to the race results.  This covers all kind of races (triathlon, running, adventure race). My race results are here (for those who care). I am hoping to get back on the board soon.

HalHigdon.com Training - I have talked about Hal Higdon's training programs before, but I have to mention it again.  He has training programs for beginner, intermediate, and advanced and he covers triathlons, marathons, 5Ks and all sorts of other distances / situations.  I really like these plans.  The only other training plans I have tried are ones from Nike Plus and ones from the fitness center at the gym I used to attend.  I always liked Hal's best. 

Runner's World What to Wear - This little application is great for when you aren't sure how to dress for the weather.  I once ran a 12 mile race in 15 degree weather.  Ugh! So hard to stand around and wait for the race to start.  My toes were numb for the first 2 miles.  I don't think I will have that problem in sunny Florida!

Now get out there and RUN! Or Walk. Or Jane Fonda. Or Sweat to the Oldies.

Post Workout Refresher

Now that I am running regularly again (at least for a month), I have to pull out all of my old tricks that I used at the gym to feel and look fresh without actually being fresh. Back when I worked at corporate 'merica, I would go to the gym during lunch frequently. If I didn't get too sweaty (yoga, weights, etc) I would skip on the shower so I could get back to working or lunch.  Whatever. 

Running outside in Florida is nothing at all like doing yoga or strength training in a nice air conditioned gym, but I don't always have the luxury of showering when I get back.  I feel like I should wait for nap time.  My other option is to let Wyatt play in the bathroom but judging by how many times I have to save his life just while I am brushing my teeth and washing my face this would not be enjoyable.  Wyatt, don't chew on the toilet scrubber.  Wyatt, we don't play with the cords. Wyatt, don't pull up on the toilet.  Fine, you can pull up on the toilet.  Just let me close the lid. 

So, to the point..here are some tips for how to feel fresher after a workout if you can't get to a shower right away.

1. Wait about 15 minutes before you do any of the steps below because you need to stop sweating, otherwise everything is a waste of time.
2. Spray your hair at the roots and base of the neck where you get all schweaty with dry shampoo.  I prefer TRESemme Fresh Start Volumizing Dry Shampoo.  Let it sit for a few minutes and then brush your hair out.  You will have fabulous volume now.  Repair it as needed.  If you don't have a blowdryer and curling iron to blast and reposition, then a new, fresh ponytail is your friend.  
3. Wipe your face with one of those fabulous face wipes that smells good. I like Pond's Wet Cleansing Towelettes in Evening Soothe with Chamomile and White Tea or Yes to Blueberries.
4. Wipe your whole body with one of those fabulous face wipes.  If you live in Florida, go ahead and use 2 or 3 wipes.
5. Change your clothes if you can.
6. Apply makeup if you aren't a stay at home mom.
7. Apply fresh deodorant. 
8. Mist new clothes and body with your favorite body splash

Eau de Run is gone de gone!  Happy working out or skipping showers.