Runners Lounge

When Running and Gardening Collide

Question:  What do you get when you mix a cheapskate, a runner and a budding gardener? 

Answer:  A use for old water bottles and race safety pins.

I love hanging baskets and pots in my garden - but do not enjoy the mess and time of watering them.  My solution:  Take my old water bottles, poke holes around the bottom using my race safety pin, fill with water, recap.   When it is time to water, set them in the pot and take off the lid and you have your own mini sprinkler.  Waa laa - an instant watering solution.  No mess, no waste.   

And look, my six pack carton even got a second life.  (Thanks Dad for that suggestion!)

Bonus Question:  What do you get when you take my watering bottles and place them in the hands of small children?

Answer:   Water fights!  And really wet kids!

If you like to run and love our world, check out a couple great posts and ideas from eco-runners like Sam, G.P.'s (Great list of tips), or Beth as she did her first eco-run.  On this weekends run, leave the world a little better than you found it. 

Wake up Call

Contestant: “I’ll take Overachievers for $500, Alex”

Alex: “Running harder and more mileage than necessary…”

Contestant:  “What is the #1 mistake runners make?”  (Ding!!!)

“Hah!  I knew that!” erupts my wife (not a runner), while I sit in the chair with my knee wrapped in ice.

Yup, I’m a bit sore after Sunday’s 20 miler.  It didn’t hurt during the run, didn’t hurt Monday, a rest day, or yesterday, but today it’s stiff and I admit I’ve overdone it. 

I’ve gone on record as the patron saint of rest, the guardian of all things recovery, the poster child to stamp out overtraining.  So excuse me while I chew and swallow my words in this post.  Gulp.

My knee’s going to be fine.  But this whack up side the head signals the beginning of the season—for overtraining.  And I’ll go down on record as stupid if it means keeping one other runner out of the PT office or the medical tent.  Nancy, may I please borrow your club to beat myself a bit—and before my wife reads this post?

Many runners' sanity vanishes this time of year.  I read recently this question about overtraining: Why is it if an expert tells a runner they can run a 10k in 42:00 by training 30 miles a week, OR they can achieve the same time by running 60 miles a week, then most runners will run 60 miles to achieve the same result?    Overtrainers give common sense runners a bad rap.

Greg McMillan wrote a great article, “Speed Trap,” about overtraining in the October issue of Running Times.  He says, “Just because you can, doesn’t mean you should” and gives guidelines for optimal speed training and urges us to avoid becoming “workout kings” who compete too much in training.  He goes on to say, “As you get really fit, beware of doing too much.  Stop well before you overextend yourself.” 

Thanks, Greg, but your sagely advice didn't arrive in my mailbox until it was too late.  Sorry, injured and humbled brings out the cynic in me.

This is no call for sympathy.  I’m not sidelined with my knee, just zapped with a low-current jolt of reality about cranking up the volume too much.  But now really is the season—with more racing, more PRs and long runs on our radar—for overtraining.   No litany of advice from me; just: 

It's better to be 10% undertrained than be 1% overtrained.

Be careful and follow Elizabeth’s good example of taking USRD Un-Scheduled Rest Days.

And to reinforce why run, read See Diva Run's post on Girls Who Run Have More Fun.

Reminder stamp by Pussinboots

Caution sign on Flickr by Lungstruck

To Pee or Not To Pee

During my TRI on Sunday, I encountered every pee inducing moment possible.  There was the standing in warm water, watching and listening to a few hundred swimmers hit the water, hunching over on my handlebars, and jiggling over big bumps in the road.  By the time I started bouncing along in my run, I started to feel like a 2 year in a potty-training morale dilemma.  "Is it ok to just 'go' while running?"

As I am searching for a porty-potty, my bladder thought it had the answer and launched into a full sales presentation to my brain.  My bladder is saying, "Come on, elites do it, Dean Karnazes tells you it is ok."  My brain actually ponders this tidbit a while.  "Well, true.  Elites and professionals do pee on the run.  So, how fast do you have to run to be considered an elite?".  This question ping ponged in my head for a while, trying to find a way to equate my shuffle to the elite speeds category. 

Then the running shoe gods came to the rescue and shouted - "Wait, what about the shoes!?  For goodness sake - don't ruin the shoes.  They are the harmless party in all of this.  This won't be pretty - don't take them down trying such foolishness.  Do not destroy this relationship - you have a good thing going."  He was right.  If I screwed this up and even dribbled a bit on my shoes, they would be out the door forever.

In the end, I just couldn't do it.  But the question bugged me since the race.   It is common?  Do runners do this?  When is it ok?  Do runners talk of such things?  And how do you go against all that you know is right and hygienic?  So I turned to Google for the answer.  If someone can find our site by continually searching for 'horse poop girl' - I can certainly find the answer to this one etiquette question.  My search for, "pee while running" hit the jackpot - you get pages of instructions, wisdom and even forums.  Here are the highlights:

Amazing fact #1:  According to a Running Forums poll, 53% of runners would pee while running.  Here seems to be the generally accepted principles:  if it means reaching a Boston Qualifying time (BQ) or Personal Record (PR), you are in a long endurance event or no one could tell that you did it - then go ahead. 

Amazing Fact #2:  Runners are having conversations on this topic!  I was dumbstruck on the wealth of information on this topic.  There are tips on peeing while swimming, biking and running.  A good number are from triathletes.  Probably the best of all is Slowtwitch on "The Fine Art of Evacuation while Biking", but there are more:

• Triathlon 101 from the ThunderBay Triathlon site provides instruction on page 8 to learn to pee while running.
• Fit from Fat wrote a post about how he took a lesson from Dean Karnanzes.  (PS - Great blog to check out!)
• Iron Snoopy has also posted a few tips on biking and peeing.
• Runners World has a forum all about peeing while swimming
• Runango Running Forum had a forum on a "running while peeing"

Amazing Fact #3:  Generally, it is acceptable, although there are a few races with "no pee" rules - but overall it is treated as a badge of honor when you finally break down and just go with it.   

How could I be running all these years and not know of this perfectly acceptable behavior?  It made me wonder what else I was missing out on.  So I did another Google search on "peeing while working".  I mean come on - there are few endurance events that can match the gruel of 8 hours of meetings.  No luck.  There is not much out there for step by step directions on that one.  And as your friendly HR professional, I would be amiss if I didn't advise you against it.   But now I know.

Photo of ladies room sign by sarandipitous

Photo of go sign by Tanya HK

Running For the Feel of It

Amy and I have office cubicles a few feet away from each other, post on the same blog site, but we typically don't know what the other is going to write about…not until we read it right here like everyone else.  So imagine my surprise and delight at her post Why We Run.  And rather than leave her a rambling comment, I'm posting about it again.

I run for the pleasure of running.  But there’s still a little gauge operating inside me comparing today's run with past runs.  The gauge factors in the distance, intensity, weather, my energy, mood, health—monitoring how today's run feels different compared to other runs.

Sort of like squeezing the Charmin—I run to experience what each run feels like.

Over my years of running, I’ve intimately courted every distance, storing a warehouse of runs to compare with my next run.   When I run easy, I compare it to other easy runs.  When I have a hard tempo run, I assess it against past tempo runs like it.  Sometimes the stopwatch helps measure a run, but mostly perceived effort and feel are the ways to size up my runs.

I'm not in search of the grand feeling from one of Runners' World's picturesque Rave Runs, and I don't run hoping to float along free from discomfort.  Instead, my runs have countless details to compare.  One day's easy street incline can feel like scaling Everest the next day.  Last week's butt-dragging distance can be easily doubled today with seemingly less effort.  After a restless night's sleep, I expect a grim zombie run, but my legs reward me with a cushy, country club run.  That's what I run for.

I continue to run marathons to see what it feels like, to enjoy the early miles and to see if I can better manage the fatigue until later than in past marathons.  Those early miles are pretty predictable, but it’s the later stages—at mile 10, halfway, 15, 18, 21, 23 and so on that have my curiosity.  I run wondering how I will feel at certain points, comparing them to how I’ve felt at those same landmarks during past marathons.

Despite the appearance of sameness and repetition, I try to find something good in each run.  Otherwise, I wouldn’t run again day after day, year after year.  The point isn't to match or trump the feeling of past runs.  Instead, I run eternally hopeful that each run will eek out a slightly new feeling.

Watching runners like Pre looks painful and makes me wonder if other runners hope to achieve that intensity.  Veteran marathoner Elizabeth talks about a puking runner leaving it all on the race course.  That's not the feeling I'm going for. 

I'm not alone.  Da Big Leap is running the full marathon distance in his training—twice— to get ready for his first marathon.  He takes courting the feel of the distance to a new level.

And Lia writes about running a short 13 miles this past weekend as she tapers for next Sunday’s marathon.  No doubt she’s hoping to feel 13-mile-fresh at the end of 26 miles!   You also gotta love her URL—http://smileatmile20.blogspot.com

I've never had two identical runs and don't expect I ever will.  On tap for me tomorrow is an easy five-mile run.  I'll run it to discover what it feels like.

Charmin on Flickr by Roadside Pictures

Road runner on Flickr by Ironmaikl

Why We Run

Running can be hard.  Running can make us sweat (literally and figuratively).   Running isn't for pansies and wimps.   And because of that, we like to talk about why we run.   Running helps us define our character and who we are.   Our reasons for running are individual but when shared can be motivating for others. 

Many of us are coming off of races, long runs, tough workouts this weekend.  Or worse, we are tired and cranky today because we are back at work, school and routine.   To lift your spirits, follow these simple steps:  1) grab your favorite "get-me-through-it" beverage/snack, 2)  pick one or two of these posts that talk about the "why" behind their running and   3)  read, digest, enjoy.   Here is a list of some of the great ones in the last few weeks that have inspired me:

• Kiki's brief but powerful reasons she runs
• Jason's fantastic story of why he runs and how he believes we run "for something larger than ourselves. It's almost as if we run for each other."
• The Everyday Athlete's reminders of why we run, especially when life is overwhelming
• Mike runs to lose weight instead of just dieting
• Kristin Armstrong's recent post that she runs to be someone better.  (Don't forget all the great comments!)
• Pat runs because he likes too and does a fabulous job telling us why
• After a 61 day streak, Clark tells us why he does it
• Little Miss Sunshine tells us why she started and keeps doing it even after a broken back
• Pastor Karl runs for his fitness, to be a role model, and to compete and accomplish ...and those are just a few of the reasons.
• Will, a high school runner, who runs "because nothing holds me back. It's just me, my shoes, and the trail. I run for me."
• Ian's explanation that is almost meditation
• The Laminator who found that when he runs he is anything but average.

And of course, from Tom and me.

Aren't you glad you are a runner?

Photo by jng1x

I won!

Yeah right!  But I did finish the Cyman.  It was picture perfect weather and record participants - about 380 - which is more than double last year's 180.

If my life was a movie and we were at the music montage - the song playing in the background would be Toby Keith's, "Good as I once Was".    If you're not a country fan, it goes a something like this..."I ain't as good as I once was, But I'm as good once as I ever was."   That about sums it up.

I haven't seen the official times or splits, but with my fabulous mathematical abilities, I am pretty sure my time was equal or a tad slower than my other TRI's.   I can't complain, or at least shouldn't, because I hadn't trained, had a sore back and knee and was a year older - so I couldn't expect any miracle results.  (But I always hope winged fairies carry me to a fast finish!)

I gotta' tell you, it was very useful to write the post on Saturday.  It helped me be clear and stay true to my plan.   When I saw the swim, all those thoughts went through my head.  I swear they add a buoy or two each year onto the end of the swim.  But, I just kept chanting to myself, "it's just a gentle warmup" and "fake it 'til you make it" over and over.  By a 1/4 in the swim, it was like I had been swimming all summer and I was catching other swimmers.   

The bike had the same hills and a SUPER DANGIT headwind.  The bike course is a 3-loop but with an extra out and back leg.   The coming "back" of the leg is up hill, into the wind and from an almost deadstop since it is a sharp turnaround.  My back and knee wanted nothing to do with that part of the ride.  But beyond that, Tiger (my bike) and I did ok on the first two loops, the last one...well....a bit slower - but not awful.   And, I did run out of the second transition!

And then the run.  The first part, the hilly trail run, kicked my butt, but I didn't stop.  The last mile was unpleasant.  I knew I was running slow and with each hill I lost a little steam and a little determination.   I was aggravated with myself for not finding all that magical speed that I had seen in past weeks - but it wasn't there today.   

One big change was that I didn't run with music.  You are disqualified if you run with any kind of music.   Now I know I would never place, even in my age group.  But today I learned the utter depths of my optimism because I decided not to wear the tunes, just in case there was even the most remote chance.  I laughed about that all the way home.  I guess hope springs eternal.

Next race.  Next time.  Next year.  Great part about our sport, is there is always another chance to see what you got. 

Thanks again for your good wishes and great thoughts - they really helped power me through the morning.

Photo of sign by rosieeeee

Picture of girl by miss gem

Thinking and Listening on the Run

In fairness to non-runners it's a sensible question when they ask, “What do you think about when you run?”  And Rochesterian  Sandy also has disussed in a post what we think about when we run.

Honestly, lots of my thoughts while running are unimpressive.   Oh sure, I’ve planned my day, rehearsed some presentations, solved minor problems, and even had a few creative moments of brilliance while running. 

Sometimes I have conversations with me—throwing down a challenge to my legs to hold a fast pace or scolding my ego for making the textbook mistake for the thousanth time of starting way faster than I can finish.  Several times, I’ve had to pull ol’ Tom back together after a startle by a dog or biker.

But I’d be lying if didn’t admit that many of my running thoughts are like a bad checkout stand tabloid—filled with nonsense, irrelevance, and pretty half-baked, flashes and poofs of a thought.  Not sure I even have many complete thoughts, and when I do, they're often not about running. 

The truth is I emerge the best from my runs when I give up hard-core thinking to figure things out and replace it with listening.  Not listening to sound sounds like footsteps or breathing, but listening to check-in messages that explain what I’m overlooking.  Messages like…

• You’re feeling sluggish because you’re carrying those nagging car repair worries with you…
• That boost to glide up those hills came from the better sleep you’re finally getting…
• Hey, did you just notice how much stronger you feel this week at mile 12 than you did last month...
• Nice recovery from last week's tempo run blunder...see what a difference the right pace makes...
• Did you ever consider how six weeks of hot, humid running might just be making your attitude crappy...

Tomorrow is a 20 mile run for me.  It’s a hefty task on the body.  But I also look forward to it as a place-holder for three plus hours to listen and understand what’s going on with my running and life.

Tabloid on Flickr by Vermontjm

Time To Get My Game Face On

Thank you for your well wishes!  Yeah!  It's finally time to play!  The Cyman Tri is tomorrow and I am excited to go out and enjoy a great morning swim, bike and run.  I had the world's most complete taper - didn't run a step all week.  The good news is my back is functional again so it was worth it. 

Here's da' plan:

Swim - Try not to think about that fact that it has been a year since I did an open water swim or any true swimming.  Ignore my little voice that will continue to repeat that I am getting way to old to do this event without training.   Look past the true, fit triathletes that will be swimming over the top of me and kicking me in the face.  Try to ignore my chubby rolls in my spandex - ick. Avoid gazing out to the buoys and thinking - that's really far - that can't be right.  Yep, the swim.  Go out there and fake it and until I make it back to shore.

Transition #1:  Big hill, long run.   It is the cruelest way to get back land legs!  I am darned determined to run all the way to the top.  For pure pride, no other reason.   As usual, I will be singing out names of the race directors who laid out this little cruel appetizer before the bike.

Bike:  Ride like my butt is on fire!  Three laps of "rolling hills".   My goal is to not say "uh- oh" down the big hills and pound on the pedals on the up hills.   I will ride like a mad woman who has just had her cookies stolen.   I am bringing the heat!  Whew - I can feel my heart beating already.

Transition #2:  I am going to push away that tiny little voice that gets off the bike with me and whispers, "Why did you want to do this again?  You do know that you have to RUN a 5K now!?!  You could stop right here.  You can walk.  It is such a gorgeous morning, how about a slow stroll?"  I am going to pile drive that little bugar into the wet muddy grass, grind him with my heal and RUN, yes I said RUN out of transition #2. 

Run:  It's a hilly trail run for the first mile.  There, I said it.  Now, I just need to accept it and move on.  My plan is to get my legs back in the first 1/2 mile, turn up the knob to my new level of "fast" and then hold on for dear life.   I am going to run with the speeds I felt the last few weeks.  I am going to try to catch another runner.  I am going to go fast.  Hold on to your loved ones and button down the hatches, I may just explode.

Well, that's my plan. Or not. It is always beautifully laid out the days before the race - let's see how it comes together on race morning.  And remember, fast is a relative term.  My only real plan is to not finish last.  Oh yeah, and get home in time for soccer! 

Photo of swimming boy by Caretta71

Photo of sign by purplespace

Photo of van by drgwhite

Putting Enjoyment Back in Marathon Training

Remember paint-by-number art?  I used to attempt them as a kid—landscapes, wildlife, portraits.  I hoped the numbered diagram would guide me to create a color-coded masterpiece.  It didn’t take long to forget what color was on my brush and soon some section was the wrong color.  Auugh!   What was supposed to be fun and produce something to remember ended up requiring too much attention, too much frustration, and nothing to show for it,  I’d rather have been playing.

With six plus weeks to go until the Chicago Marathon, the most demanding, intense training is ahead.  This is the same point where in other years my stress increases, I tend to overtrain, try to avoid getting injured, and live guarded.  September and October, the best months for running, surround me, and I let them slip by without fully enjoying them.  Not really the desired outcome of what should be fun getting ready for a thrilling race.

Looking back at my running goals for this year, one is to enjoy running more.  For me that means not letting the mileage, intensity, and a rigorous schedule overshadow the fun of running. 

Running isn’t supposed to be like those paint-by-number efforts, complete with drudgery, stress and a slave to detail.  It’s supposed to have some play, flexibility, and satisfaction in it.   So from now until race day I’m focusing on enjoying the runs, the season, and the anticipation of race day. 

Instead of meticulous running, I’m lightening it up to have a little more fun...

• Leave my watch at home except for tempo and pace runs
• Find at least two new trails to take on easy runs
• Rewards after my remaining 20 milers—Starbucks, a book, and a nap, beginning this Sunday
• Set two time goals for the marathon—a dream goal and an achievable goal
• Grant a couple permissions to hit the snooze, roll over and go back to sleep
• Buy something fun at the expo to remember this year’s race

I want to look back after the marathon and say I had some fun down the final stretch weeks.

Uplifting running post of the week was by Laurie.

"Running has brought many good things into my life. Most importantly, it has greatly improved my mental health. ... I think it helped me give people and other things an opportunity to change my view point."

Hey, Amy runs her triathlon on Sunday morning. 

Join me in wishing her good luck!

Paint-by-Number on Flickr by Jamie Lee Haas

Natural Law: Smart Person, Stupid Runner

Rewind to Sunday morning.   Woke up with a bike/run on my to do list and knew I shouldn't do it.   I have trouble with my hip joint going a little out of whack - had this issue for years and know what causes it, how to fix it and what to do and not do when it happens. 

Big on the "not do" list is run.  Because if I run when it hurts - I change my stride.  Changing my stride causes pain in my knee.  Pain in my knee causes a bigger change in my stride and then forces the hip that isn't quite right to firmly lock into this new uncomfortable place and can only be adjusted by my friendly chiropractor.  But, all that running wisdom aside, my stubborn streak won out over my brains and I went for the bike and run. 

Mistake #1:  I looked like a puppet on a string in the bike ride.  I would try to lean over on my aero bars and pretty soon would pop back up - my back was screaming at me that I was being ridiculous.   

Mistake #2:  Should have cut it short and headed home.   Nope, did all 18 miles. 

Mistake #3:  Back at the trail head, it took me three minutes to get the courage to swing my leg over the bike so I could dismount and run.  Pretty big clue to call it a day - por nada - leaned the bike over and fell off and I went on the run.   

Mistake #4:  A half mile into the run, my brain is chanting, "turn back, turn back, you are goin' pay for this one."  Didn't listen, tuned out all rational thoughts and finished the three miles.

There were so many places that I could make a good choice.  I didn't.

Fast forward to Monday morning.   AAAGGGHH!   Pain, pain and more pain.  By the time I arrived at my chiropractors, my right leg was 2 inches shorter than my left.   Good guy that he is, Doc patiently started putting me back together so I can do my TRI this weekend.

Super stupid move by me.  Stupendious outrageous illogical decision!  This one is on my long list of stupid running decisions like eating barbeque before a marathon, running with stress fractures, and pulling an all-nighter with a sick baby and still racing.  I am allowed to operate a vehicle and raise kids but yet I can't make logical decisions about when to run and when not too.   As runners we can be a stubborn, pig headed group.  We are smart people but sometimes get a little cuckcoo in the head when it comes to our running.   

Natural Law:  Our passion for running can result in stupid decisions from smart people.

It is a sickness we have.  Running makes us loco in our coconut. We become so excited, so focused, so energized by the act of running that rational decisions become a not-so-important element of the moment.   

The only comfort of my stupidity - outside of many adjustments, ice, and ibuprofen - is knowing that I come upon this affliction of irrational thought naturally - it is a runner thing.    Some of the posts showing this law have included IM Able in her list of how not to do a long run, da Big Leap's recipe for Jelly Legs, and Ian starring as Dr. Stupid.  There is comfort in sharing!

A solution to our problem?  Next time you need to make a decision about if you should be doing this run, this distance, this pace, in this weather....ask yourself what advice you would give to your best running friend.   And then LISTEN to it.  No "ya' but..", "but maybe just a little..."  And then do the right thing.

PS....Thank God for Chiropractors!

Photo of license plate by idiotboy

Photo of idiot sign by eddiemalone

Running Radar

Ever noticed how so many of us have Running Radar?

I’m talking about that built-in device that listens for and hones in on any sign we might be in the midst of other runners.

My running radar kicks in regularly.  I can be in a room full of strangers and my running antenna activates, sensing for a sign that nearby is a runner I'm about to meet.  Simultaneously while holding a non-running chat with friends or co-workers, my eyes and ears work the room like an audible google key word search detecting running chatter in the air.

We’re not talking amateur running radar.  I’m way beyond merely listening for variations on the word "run," "running," "runner," etc.  I can hover on the fringe of a conversation, seemingly engaged with others, and pick up crystal clear jargon like taper, pronate, motion control, lactate threshold, cross train, plantar fasciitis, IT band, chip time, and GU.  In the checkout line at Target or at our work cafeteria, I can detect the slightest hint of a running conversation, and pick up the context.

The same goes for visual cues.  I step into an office or cubical and scan walls and desks for hints of running—a race picture or bib.  Once while interviewing for a job with a company president, I spotted his sports watch, inquired about his running, and the rest of the interview was all mine. 

I love a good conversation about running, but my mother taught me not to intrude on others' conversations, and I've never been one to really flirt very well.  But when appropriate, I seize nuggets with a prospect for a running conversation, and find myself engaged in running chat.  Can't tell you how many times I've rescued fellow runners from ordinary, boooorrrring small talk.  The runners' gleam darts into their eyes and their faces break out in smiles.  In an instant they're engaged talking enthusiastically about their running, races, PRs, and their injuries.

My wife warns others, “If you want to lose an hour of life you’ll never get back, just get Tom talking about running with you.”  She’s right—up to a point.  More than talking about my running, I enjoy listening to others talk about their running.  I usually learn something, and others often reinforce something I’ve heard, considered trying, but never got around to.

Yup, my wife has witnessed my running radar at work countless times.  After coming away from mingling with new-found runners, she asks questions like,

“How did you find out Jim ran Grandma’s Marathon?"   or

How did it come up that lady Barb has shin splints?"   or

"How is it you just met those complete strangers and now you’re joining them at the lake trail for a run?"

It just happens.

You can’t shrug off Running Radar.  It’s a gift.

Radar tech on Flickr by Velvetwink

Office bibs on Flickr by Moojieturtle

Have you hugged a "slow" runner today?

I was reading through the annual summary of running stats on Running USA.  After I digested the information, do you know what my first thought was?  I don't think us slow/ordinary runners get enough credit.  There is a lot of great stuff going on in the sport - and I think we are the reason.  But we are dismissed too easily with labels like joggers, weekend warriors, mommy runners, fun runners, charity runners, middle/back-of-the-packers and recreational athletes.   

We don't get commercials, million dollars deals, free stuff or cereal boxes.    Heck, we don't even get a spot near the front of the starting line or the porty potties.  And not that we need those types of rewards - cause we don't - but we do need a little recognition of what we have brought our beloved sport.  Here are a few of our contributions:

• We have sparked more races.  Did you know that the number of races increased for just about every distance?  The number of 5K's up 5%, Half Marathons up 10% and Marathons up by 3%.   You know why?   Almost 7.85 million "fun runners" where out there whooping it up.   More races equals more opportunity for Mr. Speedypants to show off in his shorty shorts.  But, hey, we are happy here in the back licking the last drops of water off the table.
• We make slow look cool.  Did you know that in the largest marathons, like Chicago and LA have 25-33% of the finishers cross the line after the 6 hour mark?   Honolulu boosts that 42% of its finishers are after 6 hours.   11% of all marathon finishers (greater than 1 in 10) finish after 6 hours.  This has fueled a record setting number of finishers. When you look this good and have this much fun, everyone wants to do it.
• We fund all the great advancements in gear.  There are about 12 million of us in the US alone.  We are generally "educated and affluent".   Our spending power has fueled a growth in the running apparel industry by 8% for one year and 20% for two years.  We have pushed athletic footwear sales up 8%.   We love the gadgets and gear, in fact we crave them.  And more importantly, we weren't born natural runners and need all that stuff to get us through the rough miles.  The millions of us fund the true needs of Sir Fasty Fastman.
• We help others!   Through charity runs alone we have raise over a half billion dollars each year.   
• Without us, there wouldn't be so many choices of gels, drinks, and bars.  Think about it, who needs energy food more?  The guy/gal running a marathon in 2:30or one who is out there for an additional two or three or four hours.  (As a speedy friend once said to me after my 5+ hour marathon...."I could never imagine running that long.") With some many of us out there running slow, a whole industry was born to satisfy the energy needs on our loonnggg runs (and we mean time, not miles).
• We know our neighborhoods really well.   Running this slow we know all the cracks, crannies, regular stuff and not so regular stuff in our neighborhoods.   We take it slow and enjoy the sites.   We are rewarded with being the number one group to find dead people.   But, hey, that's the price we pay.
• We are fun to cheer on and we cheer back.   Ever see an elite runner stop and say thanks to a police officer, chat with a race volunteer, back up to give high five to a little kid or give a cheer on a spectator?  Nope, too busy trying to hit those splits.   But us?  Yep, we appreciate being out there and everyone that makes it possible.  And we inspire others.   People look at us ordinary runners and think, heck, if that slow fat girl can do that, so can I.

Look at all we have done!  Thank goodness for the ordinary-salt-of-the-earth runners!  Sure we are sweaty and smell funky - but give us a hug anyway.  Three cheers for all the unsung heros out there running today!

And one last fun fact:  According to 2005 data, the average finisher time for a 5K for a woman is 32:26 minutes and for a 10K is 1:00:39.  So all of you runners who think that if you aren't way under 10 min/mile pace you aren't a runner - think again -- you are an average runner - says so right here.  Welcome to the club!

Photo of runners hug by Kath B

Photo of go runners by bengoc

Photo of mug by HandsOff

Running Mantras, Advice, and Lessons Learned

After reading friends’ weekend race reports and training summaries, I also met some bloggers who are new to running.  I didn’t leave them any advice, just a note encouraging them to get to know other blogging runners.

But…if I was going to give any advice to new runners—how's that for a self-serving set-up—it wouldn’t be technical, how-to type advice.  Instead, it would be more along these lines…

• You will get better.  The body can do amazing things!  It’s dang near impossible to keep running consistently and not get better.  Consistency is the key!

• Don’t worry about speed.  You’ll get faster just by running regularly and by applying new levels of energy and effort.

• Progress slowly.  Nobody became a runner overnight.  We all start with a distance and routine works for us and then move on from there.  Probably each of us have overdone it by running too much too fast too soon.

• Recovering is part of running.  When your body is not running, it’s adapting to get you ready for what’s next.  You’re not a wus if you’re not running—you’re actively recovering!

• Listen to your body.  Discomfort is different than pain; tired is different than exhaustion; challenging is different than foolish.  Also, be wary of Marcy’s body-related posts, but we all learn from her and enjoy her.

• Make connections with other runners.  You’ll make overnight friends on the running blogs who will share their experience, expertise, and support.  They're a riot!

• Running is not about extremes!  Sure, you’ll find countless runners who regularly run longer and train for half-marathons, marathons, and ultras.  But it’s not about others’ distances; it’s about your distance, whatever that might be.

• Call yourself a runner.  Don’t wait for some major running achievement to happen, like running a particular distance or completing a race.  If you run, you’re a runner!  Just ask Amy.

Never underestimate what a welcome and a word of encouragement can mean to a new runner you meet.    Stop by and say hi to Jen at Decided To Start Running.

Finally I enjoyed this insight about running at Amy’s Running Life about a recent run:

"It was FUN. And it made me remember how much fun running used to be...back when I didn't care about splits, or pace, or aches and pains. Back when I was just happy to run."

Thanks, Amy, that says a lot!

Advice session on Flickr by Ohad

Cross Training My Brain

It's back to school week for the kids!  Yeah - kids are back into routine.  Boo-hoo - it is a big warning bell signaling the end of summer which means an an end to our interesting cross training summer activities.  Soon it will be back to the old elliptical machines, dreadmills, weights, and exercise classes at the gym.   This time of year signals a close end to my favorite cross training exercise  -- my garden.   A garden?  How can that be counted as cross training, you wonder?  For me its an exercise to build one of my most undeveloped muscles...patience.

Many years ago after my first triathlon, I made a promise to myself to do an ironman distance when I was in my 40's.   I believe I can physically do the distance - albeit it is a stretch goal for me.  So I made my plan.  Sprints and olympic distances for the first few years, a half ironman planned for a few years after that and a full ironman somewhere around age 40-45.  But the physical side isn't my biggest concern.  I am pretty shaky on whether or not I have the mental stamina and patience to sit through an hour of swimming, 100+ miles on a bike and another 26 miles of a run.  I have completed one marathon and I found the mental patience part the most difficult.

To build my patience muscle, I started a 10 year garden project.  The project is to take a large ugly space and turn it into a "cottage garden" of sorts for our family to hang out.   I am in year 3 of 10 and it's not been easy project.  But I have learned some valuable lessons from the hours upon hours of cross training.  They are remarkably similar to lessons from running and triathlons:

• You can't cram - it takes time to develop. 
• You need to have the right tools.
• Nutrition and hydration are important.  Can't have too much or too little.
• You have to be thoughtful in your planning and execution for the short and long term or you won't grow to your potential. 
• You have to find the right mix that works for you and what you want to accomplish. 
• Core body strength is critical (especially when shoveling 11 tons of rock)
• Just when your attention is waining and you are ready to give up, that's when you need to work the hardest. 
• It's not without its challenges, whether it's bugs or injuries or weather.
• You gotta' make time - no one is going to do it for you.
• There are lots of good gardeners who can give you good advice.
• Don't disregard the weather - adjust to the sun, rain, and wind.
• If you don't know what you are doing, it can be costly (in money, time, patience).
• There are so many choices, at times it is very confusing.
• There hasn't been a week when I didn't learn a valuble lesson I can use next time.
• When it all comes together, it is a thing of beauty.

The pictures in this post show you my journey of ugly space to family space.  As I reach the end of year three I think I am starting to get a good idea of what this spot might look like next year and at the end of my 10 year plan.   

And my patience muscle?  Getting stronger.  It is still grossly underdeveloped, but I have seen small improvements each year. I know I still have alot of work yet to do on the muscle (and my garden).   Lucky for me, I still have 7 years to work on it - and enjoy the lessons and the rewards along the way.

A Runner's Confession

Yep, I'm still trying to lose weight to prepare for running the Chicago Marathon.  While I have less jiggle than I used to, it's due to my increased mileage.  The truth is I’m still eating sinful foods.  Hangs head.

Some might say, “Who cares, you’re dropping weight!”  Right, but I know the crap I’m still eating—I ate through the same State Fair as Amy—and let’s just say I didn’t cling to the food pyramid. 

I don’t race often and my last few marathon outcomes have been pretty similar.  So what’s the secret to a breakthrough--what's the factor that will produce better results?  After Amy’s post about experimenting with change to improve, hands down for me it’s my nutrition. 

I plan my training, crank out the mileage, rock doing the LRs, maybe hit the track, etc, and then what?  I counteract the running benefits by eating the wrong stuff.   So I’m reading a book on performance nutrition for runners.  It's loaded with information on principles of eating, balancing energy sources, improving body composition, and recovery nutrition.  My goal: correct a few nutrition habits and blunders with it.

In short, my new experiment is pretty simple: eating more better and consistently like I do in the final weeks before race day. 

Marathoners challenged with their weight?  It's just not right.  For inspiration, check out Julie's wisdom in My Body is Calling--Am I Listening?  She speaks for those of us challenged with the same.

I'm feeling better about my marathon outcome than I've been in a long time.  Enhancing my running with focused nutrition might lead to the breakthrough I'm looking for.  It can't hurt.

The sinful foods will be there later.

Photos on Flickr by Lynac

Natural Law: Change

Over the last few weeks, I have had some superspectacular surprises.  First the planets aligned and gave me a sub 10 minute/mile pace on a 4 mile run.  Wow!   Then about a week later, I went out on an unplanned 5 mile run and boogied my bootie to the line in 48 minutes. And finally earlier this week, I zipped through a 5K in less than 30 minutes after a bike ride.  (If you have just tuned in -- these are unbelievably fast times for me, the world's slowest runner.)

The first time was a freaky ananomly - even NASA agreed it had to be full moon aftershock.   The second one made me raise my eyebrow and think, could we have a start of something?  And then on the third one, I think I can finally agree I see a trend line forming.   I hold my breath as I type this, but I think my running is improving.    But how can that be?

Since my promise in April to give up/scale back my regular events, I haven't run regularly, been training at all, eating perfectly, losing weight or inches, or doing any events.  Everything is different from a year ago.  Oohhh, hold the phone.  I get it. 

It can be!  It's not about what I haven't been doing.   It's about what I changed and am doing.  I was looking at the list in the wrong way.   The transition from a "runner who ran to train for something" to a "runner who runs just to run" threw me for a loop - it was tough change.    But now it is clearer, my running progress isn't due to an addition or lack of training.   It is a result of the change in how I approach running. 

Natural Law:  You gotta' change your running to change your results.

Over the past few years, I have run the same events, using the same type of plans, using the same types of courses and trails.   It is a bit of insanity to think that doing the same thing would give me different results.  It makes perfect sense to me now.   After 10 years of sameness, a few months of completely "different" would give me something I hadn't anticipated - some improvement!   

It's a wonderful side effect to a great experiment.   And a great reminder of a natural law of running and life.   

Change is good!

And to our fellow runners out there going through some of their own change - good luck!  Especially....deetsshei's move to London,  Sandy as she watches her child head to college, David moving for his job, and Ian's prep for new baby.

Photo of change priorities sign by Redvers

Photo of change sign by dM.nyc

Photo of change your thoughts by StarLisa

A Bumper Crop of Young Runners

Driving past our local high school yesterday, I saw the boys and girls cross country teams  practicing.  I grinned and shook my head because not much has changed since the years when I coached there. 

You can spot CC runners (or is it X-C?) pretty easily.  Many are rail thin. The scrawniest boys still run shirtless; their shoulder blades jut out and ribs show.  The girls are athletic and their pony tails bob in synchrony.

These young runners still honor the team's tradition of finishing every run by slapping the welcome sign at the entrance of the campus drive.  And then follows the unspoken practice that makes CC teams special; they hang around waiting for the rest of their teammates to finish running.

Cross country builds great young runners.  Each fall new CC teams form quickly with the veteran runners leading and encouraging the newcomers.  When they’re not running in packs cutting across lawns and against traffic signals, they’re clowning around. They snicker at the word Fartlek, but then again so do I.  They’re squirrelly!

When I see these kids running hard, quietly, glamourlessly in the heat, I get a mountain of hope for them.  They might not know it now, but through their seemingly ordinary running they are….

• learning about the payback of hard work and the reward of just trying

• getting a boost in their confidence and self esteem and hopefully going home encouraged about the next day, about the season, about becoming runners

• overcoming the urge to quit when another step seems impossible and finding meaning in finishing something hard

• making connections—figuring out stuff about themselves deep down—about the capabilities of their minds, their bodies, their hearts

• beaming on the inside when they complete runs that stretch them more than they thought they could run

• learning lessons about finishing well and encouraging others that many adults never learn in a lifetime

Make sure you check out Aves and and Reid who both coach cross county teams.   A Small But Spirited Group is a must read.  What's more exciting than these coaches leading and developing runners at the purest, grassroots level?   

These young runners thrill me, and deep down I just want them to have great running experiences.

Shirtless runners on Flickr by Powerbooktrance

Stretching runners on Flickr by Leah Mcleahson

Synchronized hair on Flickr by Casual Clicks

I Know I Am A Runner

I yammer about being a runner.  About how I define being a runner.  About becoming a runner.  This week, I confirmed my identify as a runner yet again.  Not just by mileage or speed, but by my choices.   

Our family set out on our annual outing to the Iowa State Fair.  You gotta' love State Fairs.   And Iowa's Fair is legendary.  It among the things you should do before you die.  It is the only place you can get any type of food on a stick AND have it deep fried or dipped AND walk through a cattle barn or step in horse poop at the same time.   For seven hours, we enjoyed the sites and smells of the fair, eating our way through fresh baked cookies and hand squeezed lemonade.   

And even in the fun of the moments, my little runners' voice was always with me. "Want those cookies, that's 4 miles.  Want that corn dog, add another 3 miles.   Think you need that funnel cake, think you can squeeze in a marathon, like TODAY?!?"   "Smoothie?  Only if you want another long bike ride today."

And little fat fairy was happily chiming in with, "I will see you those 4 miles and raise you another 2 pounds."   (insert evil fairy laugh)   Fairy and I had a come-to-Jesus meeting last week and she agreed to take a few of those pounds back if I agreed to take the advice from all of you - scale back on the portions and keep running.  And, both of us lived up to the our 5 pound deal exchange.  But, "fair food" was not part of the negotiation.  I know if I strayed, she would use her evil powers to make me as big as the Fair's Super Bull (weighing in at 3,322 lbs!)

Because of my little TRI (that I haven't trained for) in the near future, my little runners' voice won the battle of wills during our fair visit. After a lovely cup of cookies for breakfast, I curbed my splurge and was a good girl the rest of the day.   And my good choices paid off.  At 7:35 pm that night, I did a 16 mile bike ride and a 3.1 mile run in the 88 degree heat.  I finished my run in 27 minutes - a new record for me!

I knew it before and during our fair visit, but at 8:58 p.m. that night, I confirmed my membership as a runner.  Being a runner is giving up some of those pure indulgences to get a better run.   Willingly.  And then realizing that the run was sweeter than anything you could have eaten.

Enjoy the State Fair in your neck of the woods!  And of course, enjoy your run!

Photos by me

Running in the Right Direction...

I didn’t see it coming.  With eight weeks to go before the marathon, I’m reaching this eerie, unfamiliar stage where my running seems to be going in the right direction.  What’s with that?

Running wasn’t going bad, but now the details seem to be falling into place.  Faster runs seem to require less effort than a few months back, and I’m recovering quicker from longer runs.  Some distances in my plan that used to feel like a stretch are now becoming routine, even light duty.  I check my heart rate  during boring meetings at work, and it’s dang near my age.   Even hills seem easier. So is this what training well feels like for other