Runners Lounge

It was sooo obvious--spacing my runs

Putting space between the important stuff has never been my strong suit.  My mom had her first four kids in five years.  My wife and I had our daughter and son a little more than 12 months apart.  Then we wised up and put a little more space between child #2 and child #3.  Since then I've learned the importance of spacing in running too.

For years I've run at the same time every day, in the mornings.  Morning running worked for all kinds of reasons—the family’s routine, my job, and overall because I’m a morning person.

Occasionally I’ve flexed around the demands of the day and squeezed in a noon time, afternoon, or evening run.  No problem.  But I've never consistently switched to running at a different time of day. 

That's because I've come to realize a lesson about the time of my runs.  It’s not the time of day I run as much as the spacing of my runs—the amount of recovery my body gets in between runs—that matters.

When I run at noon one day and return to running the next morning, that leaves only 18 hours between runs while missing roughly 25% of the normal recovery my body is accustomed to.  And when I run in the evening and then resume running the next morning, my recovery is cut in half.

For me getting 24 hours of recovery makes a big difference.  I’m convinced it’s the later hours of recovery are when my strength and flexibility returns.  Plus I’m re-energized and more mentally ready after a full 24 hour recovery.

When you love running just to re-charge and beat stress, spacing might not seem quite such a big deal. But when you love running and you want to make the most of your runs, spacing your runs matters.

This week we're focusing on those "It was so obvious,"  lessons about running that are right in front of our noses—the ones so obvious we need to be hit over the head with a club.  Hope you're planning to share your lessons on Take It And Run Thursday. 

But don't look too hard.  Those "It was so obvious" lessons about running tend to stare us right in the face.

Pace Yourself on Flickr by Qwurky

Good Thing Cave People Love Rain...

I don't know how ... but this cavegirl did get in her 10K on the 10th.    It was sandwiched right in there between the grumpy kids, downright downpour, trip to grandmas, and a bunch of gardening.  And I am really glad it was in there!

Even though the weather was crappy here, at least it wasn't snowing or had snowed.  In fact, this was the first Nancy run without snow on the ground - so it must finally be spring.  But what it lacked in cold flakes it made up for in wet rain.  There was no way to avoid a little sogginess on Saturday.   

I am so glad I headed out because I was reminded that my favorite running weather is about 45-50 degrees of overcast skies a tiny breeze and a bit of drizzle.   There is something quite invigorating about the drizzle - it is like pure energy falling from the sky.

It was a great 10K - nice and easy - no complaints.   I almost wished it was a 10 miler!  Almost....

Ohhhhh, to run!  (ahhhh!)

Thanks Nanc!

Open Mic Friday: Dean Karnazes

Runners’ Lounge is privileged to present an interview with Dean Karnazes, Ultramarathon Man. 

Dean's achievements include top honors in ultra marathon competitions, including a 135-mile run across Death Valley in 120-degree heat.  He has completed a 200-mile run, competing against relay teams, and has run a non-stop distance of 350 miles.  A runner who knows no boundaries, in 2006 Dean completed 50 marathons in 50 states in 50 consecutive days, and his story has been made into a movie being released this summer.  A best-selling author and speaker on fitness, Dean Karnazes has been ranked by Time magazine’s poll as 27th of "The World’s 100 Most Influential People."

Welcome to Runners’ Lounge, Dean!

Who were your running heroes as young runner?  Who are some influential figures for you today in the world of running?

Dean: My biggest hero as a young runner was my father.  I remember him running the inaugural LA Marathon and his grit and determination left a lasting impression on me.  Ryan Hall stands out as a modern day hero of mine.  He is one of the few marathon runners who makes it look effortless, even while running at a blistering pace.

You've accomplished the most in the field of ultra distance running—consecutive miles run, 50 marathons in 50 days, victories in the major ultra events.  What future challenges are you interested in taking on?

Dean: This year, I am endeavoring to run the great deserts of the world: Atacama in South America, the Gobi in Asia, Death Valley in North America, the Sahara in Africa, and Antarctica.  No one has ever done all of these races in a single year.  I was lucky at the first race and survived the fastest (i.e., I won).  We’ll see how the rest go.

I’m also planning a major event in 2009, similar to the 50 marathons.  I could tell you about it, but I’d have to kill you (hee! hee!).

Your next book, 50/50 is due out August 18th.  What is its focus?

Dean: 50/50 is what they call in the publishing world, a “prescriptive” book.  It offers lessons I learned while running 50 marathons, in all 50 US states, in 50 consecutive days.  Some of these lessons are practical running tips, like how to deal with running at altitude and how to recover more quickly, and others are more about life.

When it gets tough on your runs, what do you tell yourself?  What are your best mental techniques for combating fatigue on during bad patches in your run?

Dean:  I use a technique I simply call, “baby steps.”  Instead of thinking about the distances still left to cover, which can be daunting and overwhelming, I just focus on taking one step at a time.  Even if there are hundreds of miles still left in front of me, I don’t think about that.  I stay in the moment and just put one foot in front of the other, taking baby steps to the best of my ability.  You either keep going, or pass out.  Either way, it’s pretty good adventure.

You are very experienced with endurance and desert running.  What are you most concerned about for those runs/what will be your biggest challenge?

Dean:  These events require you to carry all of your gear, equipment and food with you, so running with a heavy pack is something I needed to train for.  I like this element of self-reliance and my body is well adapted to the demands of multi-day running.  The other competitors in these events are extremely tough and have remarkable overall body strength.

Through your ultra accomplishments, you've defied a great deal of conventional thought and practices related to running.  What have you learned that points to new breakthroughs in endurance running?

Dean: You can’t be afraid to fail.  You’ll never learn how far you can go unless you push to failure.  I think many people are so afraid of failure they don’t take risks. This could limit your potential, both in running and in life.  Celebrate failure, and learn from it.

Finally, looking at your heavy event and speaking schedule, what is the most frequently asked question you receive by the event participants—and what is the answer?

Dean:  I get asked a lot about how I balance it all.  My response, I don’t.  My life is frenetic, fast-paced, sometime chaotic, really fun and exciting, but never balanced.  If I wanted balance, I’d still be sitting in a cube all day.  I like things the way they are now much better.

For more conversation with Dean, enjoy his blog, Life on the Run.

All photos used with permission.

Take It and Run Thursday: Marathon Mania

Welcome to Take It and Run Thursday!

It's our way to bring together the knowledge of all of us ordinary runners.  It's the virtual equivalent to putting our virtual heads together.  Even though many of us aren't elite athletes, coaches or authors, it doesn't mean that we haven't earned a well deserved PhD in running.   Whether you are starting out, have 50 years of running under your belt or somewhere in between - all of us have lessons learned that make us wiser and better runners.  

Today's theme is .... Marathon Mania.

It's time to get serious about marathon season.  Over the last few weeks, there has been alot of chatter and excitement in picking fall marathons and starting marathon training plans.   Let's share information! What's your marathon training plan?  What have you learned from past marathons?  Which marathon(s) are you running?  What races are your using to build up to the big day?  What are your special plans?   Whatever it is about your marathon - share with other Loungers.  And if you don't have a marathon planned but have one in the past - PLEASE - share your wisdom.   The marathon is a distance of constant learnings. 

Just post your name and the title/topic of your post in the first spot and the link to your post in the second spot.     And then go to work helping your fellow runners!

Next Week's Theme is ... "It was sooo obvious..."  Have you ever had a problem with your running, maybe completely frustrated with your running, and then realize there is a very simple solution?  Maybe you think, "That was obvious!" or "I know better!" or "If I would have listened to myself I could have solved this sooner".  For next week's theme, share a lesson learned or solution for your running as well as the "obvious" problem.   Sometimes all it takes is someone reading another runners problem and diagnosis in order to easily fix their own running challenges.

Rethinking the 20 mile marathon training run

At the heart of marathon training for the past several decades has been the 20-mile run. Regarded as the must-run distance before showing up on marathon day, completing the 20 miler has become the cardinal rule to “get in.”

I’ve experimented with lots of 20-mile combos in preparing for different marathons.   I’ve “got in” 1 x, and 2 x, and 3 x 20 miles under different training schedules.  For several years I dinked around obsessively with the 20-miler, believing it held the secret formula of marathon training.  I believed magically that if I uncovered the mysterious combination of 20 mile runs, at the right pace and spaced perfectly apart, then I’d have discovered gold.

I believed that “mastering” 20 miles, especially multiple times in training, was my Get-Out-Of-Hitting-The-Wall Card.   On one occasion, I was maniacal about “getting in” a 20 miler when it wasn’t going to be possible on a weekend.  Well, let’s just say I woke up early enough to run 20 miles, stretch, shower, dress, eat, and be in my downtown office by 8:00 a.m.  That’s a long run obsession I’m not proud of.

Marathon training schedules published by Jack Daniel’s, known as “The World’s Greatest Running Coach,” call for a maximum long run of 2:45 minutes of running, regardless of whether you’re running to “complete” or “compete.”

Keith and Kevin Hanson, gurus of the Hanson-Brooks Distance Project, passionately rail against the 20 miler, calling it idol worship to a sacred cow for way too long with no relevant reason.  As coaches of elites—including ’08 Marathon Olympian Brian Sell—and ordinary runners, the longest run they allow is 16 miles.  It’s all explained in Marathoning the Hansons’ Way: Smashing the Myth of the Twenty Miler.

Why 20 miles?  An abundance of reasons.  Hal Higdon’s training programs, which successfully guide thousands of marathoners to the finish line, always include one or more 20 mile runs.  It’s a round number.  It’s not Mt. Everest, but it’s an impressive figure to casually throw around that you ran 20 miles on a morning before most folks have their Starbucks.  Also, running the 20 miler feels like it might be a predictor of success on race day, since after all, only 6.2 miles remain untested.

Three years ago I stopped drinking from the 20-mile Kool Aid.  In looking back at my best finish times as well as how I felt during the later miles, they all came with long runs of 17–18 milers.  Many years ago, I ran my marathon PR on a steady diet of medium-long runs ranging from 10–14 miles and only one 18-mile long run just to feel what it was like. 

A 20 mile run is an accomplishment, and I’m not knocking it for others. I don't shrink from running a 20 miler because it's longer or harder,  I'd walk across hot coals to shave a few minutes off my finish time.  But I’ve marathoned best when I back down from 20 miles for my long runs, avoid the body breakdown it delivers, and instead focus on tempo, pace, and recovery runs. 

Rethinking the 20 miler works for me.

"Marathon Mania" is the topic for tomorrow's Take It And Run Thursday.  Even if you're not a marathoner, you can contribute.  Ask your questions, share some second-hand advice.  For marathoners, we all need every shred of help we can find, so trot out your best marathon stuff.

20 Mile Mark on Flickr by jrdv0404

My Marathon Mistakes

Tom has a saying, "If you do the marathon wrong, it can really hurt."   Let's just say that I did the marathon so wrong and it hurt so bad that I haven't had the interest in doing another one for 10 years.  It's not that my marathon spirit is completely gone, but it is kinda' like when you get sick on one of your favorite food and then it is a long time before you can bring yourself to eat it again.

In honor of "marathon mania" week in the Lounge I thought I would share my tips for how to train and run a marathon based on all my mistakes.  (Click here is a list of the most common marathon mistakes.)  I don't share them to scare someone away from the distance or to dissaude someone from attempting the race.  Instead I offer up my errors in judgement in hopes that you don't make the same mistakes.   But more importantly show that even if you make one, two or ten of these mistakes - you can still finish.  I did!

And there may be a little of self therapy in this list.  Maybe if I "spill my guts" I will finally move on to another marathon?!?  Did you ever see "The Goonies" movie?  Remember when Chunk tells the bad guys all the bad things he did (and then when I was in third grade...)yeah, this list is kinda like that....  Here it goes:

#1.  There is a good and not so good time to attempt your first marathon.  There is rarely a perfect time for a marathon but be smart about knowing which time it is for you.   

In the last few months before my marathon, we were in the middle of relocating from one state to another, starting new jobs, selling one house and building another and in the middle of winter.  I was trying to finish up my MBA classes at one school and transfer to another.   This would have been a not so good time.  I was much too stubborn to admit that to myself.  Marathons take mental and physical strength.   It is more thoroughly enjoyed when the whole you is there to participate. 

#2.  Get educated.

I read just one book - that was it.  That wasn't enough.  Get a book, in fact a couple.   Read articles, read blogs.  Way back in the late 90's, internet and blogs were nothing like today.   Information was there but limited.   If I did it over again today, I would read more and train my brain.

#3.  Talk to a marathoner that is like you.

Outside of some coverage about the Olympics, I had never seen a marathon or even talked to a marathoner in depth about the race.  The one book I used as a bible didn't do justice to explaining the training and race.   If I could do it over, I would find at least two other runners like me who have done the distance and taken them with me on a few long runs to hear their stories.  I would also find a runner faster than me and hear his/her story.  You can't learn enough about the real life application of the marathon.

#4.  Pace and strategy isn't just for elites.

In my training and race, I never fully understood or used the wisdom of pacing.   When it was time to go - I went.  I did it by feel.  I ran along with whoever was next to me.  And what happened - I started fast and ended slow.   I remember at the end of one of my long runs (which was a loop around a golf course), one of the golfers stopped me to check on me and asked if it might be easier to walk the loop versus running that slow.    I am a smarter runner today - always starting and staying slow and finding my "cruise control" gear. (Here is good list of how to run a good marathon.) 

#5.  Choosing the right marathon.

I was a huge Disney fan so of course choose it for my first race.  The flaw in my reasoning was that by the time of the race in January there was a 70' temperature difference.  It was butt cold in Iowa and the snow had made running difficult to finish my training.  It was lovely in Florida for a vacation but felt miserable for a first marathon.  Add on the stress of travel and I wasn't at my best.   Today there are so many marathons close to home - if I did it over - I would stay close.

#6.  If you are traveling, have a contingency plan for just about everything.

We were supposed to fly out Friday morning and didn't end up leaving until Saturday morning because of weather delays.  We lost our room - twice.  By the time I arrived, the expo was closing.   We lost our dinner reservations.   Everything that could go wrong did.   If I travel for a race again, I will have some backup plans.

#7.  Fueling and hydration before the race is key.

The day before my food and hydration was out of whack due to travel.   Since we lost our dinner reservations, we ended up at the barbeque restaurant for a full course western meal the night before.  I don't think I need to describe the effects of that decision for 26.2 miles the next day.   Doing it over, I would have packed a suitcase of suitable "meal replacement" and hydration so I wouldn't be faced with a poor meal choice again.

#8.  Learn to eat and run.  Walking through water stops is a good thing.

Ten years ago, Gu and power gels weren't as prevalent - at least to an ordinary runner.  And the books tole me the goal of the long runs was to train your body to burn fat to have energy so I didn't take in any fuel during my training runs or the race.   I had practiced with some Gatorade - which didn't agree with me - but I kept using it anyway.  I thought you were supposed to be miserable during that long of a run.  I didn't think it was cool to walk through water stops so I skipped a few early ones.  It has taken me many years and runs to figure out the combination that works for me. 

#9.  New clothes is good for job interviews and really stupid for long races.

Yep, I broke the cardinal rule.  I bought all new stuff the week before and proudly went to  the line in my new top, shorts and socks.   Can you say chafing?  No?  Then how about bleeding and bruising.  Not to be graphic, but between my chafing, pink sore spots and the ten pounds of vaseline (thank god for body glide since then!) I looked like some greasy blob from beyond when I crossed the line.    It is really stupid to wear something new on a long run.  "Rehearsals" isn't just for dancers - its for running gear too.

#10.  Set realistic expectations.

Knowing nothing, I told my husband I would cross somewhere around 4 1/2 hours. (Remember I hadn't learned the finer points of pacing yet)  Whatever!!!  I was an idiot.  I have no idea what my time was - something close to 16 hours maybe?  Ok, not that long, but there wasn't a 4 in it anywhere.   If I do this distance again, I would set more realistic expectations of how long it would take and what is a "good" time.   When I did cross the line, I was so bummed at my time that I couldn't even really enjoy the fact I finished.  I wish now I could have set more realistic expectations and come to grips that finishing is one hell of an accomplishment.

#11.  Don't underestimate the mental challenge of the marathon.

For this marathon, it wasn't my body that was struggling the most (yes, it did hurt) but it  was my mind.    The mental games that went on in my head when it started to get uncomfortable was more difficult than the steapest hill or strongest headwind.  My mind was yelling to stop, that this was a stupid idea, that I couldn't do it.  I can still hear my mantra from that morning - with every step I would say, "One step closer, one step closer."  When I would get frustrated with my pace, I would chant, "all forward motion is good - just keep moving." Looking back, I know now that the mental training is as important, maybe more important as the physical part.  You can't make it to the line if your mind isn't on board.

#12.  Supporters need to train too.

I think my husband rode to the start with me carrying a newpaper and a can of pop.  It was nine hours later (between prerace, race and post race stuff) before we landed back in the hotel room.  He is a saint!  Anyone who comes out to cheer on family and friends, especially back of the packers, are just plain saints.   After many races, I know now what to tell him to bring and not bring, where to look for me during and after and how long it will take.   There are good spectator tips out there - make sure they know the course and train for the day. (Here are 25 Great Cheers for Spectators to use.)

#13.  Realize the last 6 miles (more or less) do hurt more than the first 20.

For me, running miles between 10 and 18 all feel about the same.  It is uncomfortable.  My knees and feet will start to hurt.  My back gets sore.  I get a bit bored.  I had only trained  to 21 miles and did believe that I could do 26.2 with those miles under my belt.  And I did.  But what I didn't understand is the last few miles really, really don't feel good.  Now, take this with a grain of salt because I did everything wrong - but if I do another marathon I will mentally prepare myself better for the last 10K.

#14.  Prepare yourself for the porty potty experience.

At mile 22, I got stuck in the porty potty.  Imagine the horror!  I am a back of the packer, so a few thousand runners had hit the pot before me.  I was sore and tired.  Disgusted by my pace and mentally ready to give up.  My stomach was killing me from the BBQ feast the night before and I had to stop.  With all the vaseline smeared on - I couldn't get my clothes on and off easily.  And for fun, the porty potty was leaning on a downhill slope.   So to sit down, I had to grab a hold of the sides to sit.  (Way back in the day, there wasn't an abundance of hand santizer either!) When it was time to get up.  No luck.  My legs had decided that standing up (against the force of a hill) and without holding on was not going to happen.  So yes, I sat there and cried for a while.  I admit it.  All I could imagine was some volunteer finding me there a day later - a swollen, chafed, vaseline blob - pants down, stuck in the porty potty.  I did escape - but not without psychological damage.

#15.  Try some other races before the marathon.

I had only run a 4 mile fun run and an unofficial 1/2 marathon before this race.  I didn't even know how water stops worked or how races worked.   Doing it over, I would have stair stepped up the ladder through a 5K, 10K 1/2 marathon, etc before doing a marathon.  Half the fun is the races and they serve as a type of quiz before the main event.

Whew...that's most of them.  And even after all those lessons I still believe anyone, and I do believe, anyone can finish a marathon.   Physically, it is possible for most humans to walk, hop, jog, crawl, skip, shimmy...whatever it is that they do... for 26.2 miles.   You just gotta' wanna and you gotta' be smart.   I would love to know what lessons you learned through your marathon training and racing.   In fact, maybe add a couple and then I won't feel so bad at my long list of mistakes.  :}

All shirts available from OneMoreMile.com

A Salute to Running Moms

With Mother's Day right around the corner, it seems only fitting to send warm wishes to all the running moms.  After all, runners are special.  Mothers are special.  So running moms must be extra special, right?

A salute to running moms from the Runners' Lounge:

A salute to the running moms who make running a priority and have the discipline to plan and stick with their training even when real life doesn't cooperate.   And also for the moms who don't.  A salute to the running moms who opt to sleep in an extra 30 minutes after being up all night or skip their run to help with a last minute school project because they know right then something else is more important.

A salute to the running moms who have the strength to eat the right foods at the right times to make sure they have the fuel they need to power their running.  And also the moms who rely on a PB & J sandwich as a prerun staple and left over mac n cheese for a little pick me up.

A salute to the moms who look great in spandex and sport tops - without a coverup - because they are runners.  And also the moms who don't, but wear it anyway because running makes them feel good enough to wear running clothes in public.

A salute to the moms who dig down deep to run hard and competitively in their races and set the bar higher for all women.  And also the moms who run their own race and race to finish just to show their kids it isn't always about winning - it is about finishing what you started.

A salute to the running moms that squeeze in a short run here and a long run there between errands, practices, work and kid crisises and don't miss a beat.  And the moms who also squeeze them in and show up at work, at school, or at home red faced, sweaty, stinky but happy because they got their run in.

A salute to the moms who run so her favorite pair of $100+ designer heels match the priceless look of great running legs.  And also the moms whose only pairs of $100+ shoes are her favorite running shoes.

A salute to all running moms who could just as easily stop running because it would make life a little easier, but don't, because they know it makes them a better person.  It keeps them healthy when their kids aren't.  It keeps them sane when life is crazy.  It keeps them out of their fat clothes.   And, it gives them personal challenges that are uniquely their own.

A salute to all running moms, regardless of age, speed, ability, or goals who are proud to tell their family and friends they are a runner.   We salute them because they are a role model for their daughters, sisters, and the next generation of running mothers. 

For these running moms, we say thank you for being a runner.

At the risk of missing some of my favorite mom runners, here are a few moms I would like to extend a Happy Mothers Day to:

• Nancy - for being a great running partner and fitting it all in so well
• Sandy - a fabulous runner and mom who excudes such quiet strength
• CoffeeBetsy - the mom of the cutest little boy on earth and the confidence to single handedly rename the half marathon
• Marcy - one of the coolest moms who also makes me smile with every post
• Nat - who shows the realistic side of running and balancing but still makes me laugh
• Zanne - an inspiration for my running, even when she isn't

I hope you enjoy the flowers from my garden (these pictures never die or need water) as well as a great run this week.

Pass along this note to a few of your running friends.  Take a moment this week to wish a few of your favorite running moms a Happy Mothers Day!

Open Mic Friday: Brianna K. Grant

Brianna K. Grant (aka YellowHat in the Lounge) joins us this week to talk about her book, We Are Girls Who Love To Run.  Inspired by her students and her own running, she has created a book for girls who are learning to love running.   Welcome to the Lounge Brianna!

What inspired you to write your book? 

I was inspired by my students (third and fourth graders). A handfull of them participated in the program Girls on the Run, which started in Charlotte, NC where I was teaching (the program is now HUGE!). The founder, Molly Barker, wrote an amazing book, Girls on Track, that shares her life story and how running literally saved her life. The book also includes lessons for mothers/daughters to experience together (a modified version of the Girls on the Run curriculum) to help build a healthy relationship with one another and their bodies while exploring running through games and training for a 5K. It is really fantastic. The girls were excited when the book was released, but it is really better suited reading material for the parents as a guide for working with their daughters. I thought the girls might enjoy a book specifically designed for THEM - one that would celebrate the great discussions and experiences they have with their coaches and fellow runners. I'm also very passionate about my mission to give back to my community. The running community has been so receptive and encouraging of me that I wanted to create something that could capture that positive energy and pass it on to others. I also wrote the book to share my passion for running with our next generation of leaders, with the hope that they won't have to wait as long as I did to discover it!

What is your favorite story or part of the book? 

One of my favorite aspects of the book is that it incorporates non-running elements of life that help remind readers to "mix it up" and keep life interesting. It is a reflection of the young girl I was (without running, since I didn't start running until I was in my twenties) and the girls I taught (many of which were discovering the joys of running at the same time I was!). The girls in the book are creative as they develop their own recipes and turn their chores into imagna tive games. They enjoy time with their families and friends, explore other sports like bike riding, and even venture into the water to catch frogs. These girls are ALIVE and HAPPY!

Tell us about your partnership/collaboration with Girls on the Run.   

I met with Molly nearly 4 years ago to share the seeds of my idea with her. She was totally receptive and encouraging the entire process. After going through the publishing process with her own book, she was even able to share some insight into the overwhelming world of books. Seeing how dedicated I was to making the book a reality and my passion for my newly adopted sport, she even suggested how I could open up the book to touch the lives of readers and runners beyond the world of Girls on the Run. I think the book has done that, which I'm able to see in the excitement that's generating with other running groups for girls and fitness groups for women. Next week I'm helping my local Girls on the Run council (Puget Sound) with their annual auction fundraising event. With my full schedule coaching a group isn't currently feasible, but this enables me to participate and make a difference in a behind-the-scenes sort of way, which I think has its own value.

Life must be busy with two little ones and a new book.  How do you find time for running?

That's the question I ask myself almost daily. How can I make it all happen? Truth is, a run doesn't always happen, though it is the ONE thing I'd love to incorporate into each day. I'm a stay-at-home mom right now, so my family takes priority with the book as a close second. My running times have to sneak in when they can, which is currently only about 2 per week (one afternoon and one weekend run). Now that the weather is a bit more cooperative and the sun is rising earlier, I'm working to fit in another run or two in the mornings before my husband heads to work. I am thrilled that I get to yoga nearly every week because my husband and I take a class together for our date night. Maybe we should run home afterward to get in a run together!

Are you training for any races currently?  What are your running goals? 

I'm currently training for a 10K race in June here in my adopted hometown of Duvall, WA.  I've run numerous 5Ks, a 15K and the marathon, but this is my first 10K race experience. It is a hilly, hilly, hilly course (pretty much a 5K uphill and a 5K back down), so I'm working on running the hill in chunks to get used to it and will do at least one run of the whole thing before the event. Hills have always made me apprehensive, so this is as much of a mental challange for me as it is a physical one.

What is the biggest lesson your learned from your first marathon?   

The biggest lesson I learned from my marathon was that I need to eat more. Typical rookie mistake, right?! My pace was steady and strong for the first 16 miles or so, but then dropped quite a bit after that. By mile 20 I knew that I hadn't eaten enough (despite the reminders from my husband) and that I'd have to really dig in and focus to finish by my goal. Mind over matter got me to the finish line, but mostly thanks to the amazing dedication of my husband who kept me distracted and helped me take the last few miles one orange cone at a time. In fact, the last mile or so was dedicated to my third grade students - I dedicated each orange cone to one of them. It really helped! 

What's next for your writing career?

This is such a refreshing and exciting question! You know, I've been very focused on getting We Are Girls Who Love to Run out into the hands of readers for the last 3 years (full-time for the last year). I laughingly call it my "third child" because the gestation and labor of it were nearly as intense as having children and it DOES get all of the time I have when my children are sleeping. Another book is definitely part of the plan, though I'm not sure which of the ideas swirling in my brain will hit the presses first. I have readers requesting a boys' version of the book, while others are rooting for this to become a "We Are Girls" series.

What is a way an ordinary runner can help new runners/young girls get started on the right path?

Ordinary runners are essential in helping new runners get started on the right path, primarily by setting the example of running. That's one of the things I love about runners - they are naturally encouraging folks. One of my favorite memories from my very first 5K was a gentleman who called out to me as he passed, "Lookin' good, Red! You've already beat the thousands of people who are still in bed!"  Girls are looking for the validation that they are doing things right and that what they're doing is strong.  That runner let me know that I was on the right path and now I pass along his wisdom to other new runners. By mentoring a group of girls, cheering on youngsters who participate in kids' races, or even "just" modeling healthy habits within your own family, you can make a difference, too. Carol Goodrow, another author for youth about running, is the brains behind KidsRunning.com, a great resource for helping kids discover our sport. It is definitely worth your time!

Take It and Run Thursday: Backwards

Welcome to Take It and Run Thursday!

It's our way to bring together the knowledge of all of us ordinary runners.  It's the virtual equivalent to putting our virtual heads together.  Even though many of us aren't elite athletes, coaches or authors, it doesn't mean that we haven't earned a well deserved PhD in running.   Whether you are starting out, have 50 years of running under your belt or somewhere in between - all of us have lessons learned that make us wiser and better runners.  

Today's theme is .... Backwards Take It and Run Thursday.

Instead of posting wisdom, post a question you have about your running, training, racing, gear, hydration, etc that you need help answering.   Maybe you are looking for suggestions on the perfect hydration belt, a flat/fast fall marathon, a 10k training plan, or how to get rid of an ache/pain or injury - whatever it is, post it and tell others what you need help with.  And of course, please stop by and help others with their questions.

Just post your name and the title/topic of your post in the first spot and the link to your post in the second spot.     And then go to work helping your fellow runners!

Next Week's Theme is ... Marathon Mania.  It's time to get serious about marathon season.  Over the last few weeks, there has been alot of chatter and excitement in picking fall marathons and starting marathon training plans.   Let's share information! What's your marathon training plan?  What have you learned from past marathons?  Which marathon(s) are you running?  What races are your using to build up to the big day?  What are your special plans?   Whatever it is about your marathon - share with other Loungers.  And if you don't have a marathon planned but have one in the past - PLEASE - share your wisdom.   The marathon is a distance of constant learnings. 

Fat Fairy - 10 Me - 0

Remember this little fairy - looking all sweet and innocent?

Yeah, she has it in for me.

No matter what I try, the weight stays on.

Winter is a tough time.  All those natural instincts kick in and I eat like my life depends on it.    No mercy from the fairy.  Nope - she played no favorites, she didn't care about millions of years of conditioning - she just packed the pounds on.

Now it is spring and you think she would give me a little break.  Still no luck. 

What are your secrets to counteract the evil, evil ways of the fat fairy?