Runners Lounge

In Praise of Ordinary Running

With many runners’ goal races, perhaps half marathons and marathons, behind them, I’m beginning to hear the term “off season” these days.  In school “off season” was the term coaches used to plead—or scare—runners so we wouldn’t abandon running and get out of shape.

Now off season is one of my favorite times of year as a runner.  Simply put, my off season is the deliberate time I take away from structured training designed toward a race goal.  The focus of my off season is simple: ordinary running.

Ordinary running is your basic get-out-there-and-put-in- the-miles running.  It doesn’t have a technical name like Tempo, Interval, Pace, or Long.  And it doesn’t define our weekly running by increasing the number of miles or repetitions or speed of our runs. 

Like the term "off season" somehow, the term “ordinary running” carries an unflattering reputation—like undisciplined or sloughing off.  Sometimes ordinary running is seen as second class because we use it when we’re not focused on a race or when we’re recovering from an injury. 

In defense of ordinary running, even without calculated goals, ordinary running is abundant with benefits. I enjoy just letting my running body find a place it can enjoy in a low-key mode, where it can have more fun and more stress relief.  Rather than get absorbed in week after week of advanced planning, I’ll spend more time alone with my running thoughts and dwell less on my pace. 

Shifting my running to ordinary doesn’t close any doors to achievement or enjoyment with my running.  In fact through the repetition of ordinary running during my off season, usually a phenomenon takes place—improvement.   My body actively recovers from the stress of the competing season.  My stride becomes smoother, my core muscles get stronger, and my ordinary pace gets faster.  I’ll discover some new insights, achieve new capabilities, and set some new goals. 

I already have my sight set on a spring marathon, and the time to train for it will be here soon enough.  For now, I’m enjoying the transition to the off season and the treat ordinary running  brings.   

The ordinary running in my off season is vital to my running life.  It’s legitimate running and it’s earned.  The reality is ordinary running during the off season is a key component for me to achieving the full benefits of my running.   I’ll emerge better, healthier, lighter, and more refreshed when it’s time to train again next spring.  And deep down I know that ordinary running is the foundation of what running breakthroughs are made of.

Adios training.  Hello ordinary running!

Ordinary sign on Flickr by Patrick Cates

Come Along On My Favorite Fall Run

Fall running.   ahhhhh.....  There is nothing like heading out on a run during one of the six perfect weeks we have here in Iowa to catch a glipse of the leaves of fall or get a lung full of that crisp cool air.  These six weeks make the remaining 46 weeks of the year when it is too hot, too cold, too windy, too dusty, too dark, too rainy/icy/snowy or downright unpleasant just a bit more bearable.

My favorite fall run is the trail that loops around the outside of our property. It is close to home and easy to access.  I indulged a few years ago and had this trail "blazed" as a present to myself and running.  It is the crowing jewel of living out here off a dusty country road.   An extra bonus is that I always have the company of my dog Buddy for every step and I usually have a pacer or two (my kids) for the first or last lap.   

I would love to have each of you join me in a run on this trail, but I know how tight schedules are, so I took my camera along last week and grabbed some photos while I ran along.  While it takes about 10 minutes to complete the loop, I condensed my run in video to about a minute and 30 seconds.  I added my favorite trail tune to the picture show - so if you are at work, hit mute or grab the headphones.  Hope you enjoy the ride!

If you have a favorite fall run, let me know where it is.  I have a wish list of runs that I someday hope to exhaust - but in the meantime, I will keep adding them on.  Check out Database Diva's run in pics.

Happy fall running!

Running For Something Bigger Than Ourselves

Last week at the Des Moines marathon, Tom and I were excited to give away a few hundred bracelets for a small donation to the three charities that were aligned to the marathon.   It was a small way we could give back and support three tremendous causes that do great work on the behalf of the dollars that runners raise.   I have a deep respect for the runners who take the time to train for an event, but also put in the extra time to support a cause, raise money, or honor a special person.   

There are a few runners out there right now who are doing this in a big way.  If you haven't had a chance to check out Scott, Paul, and Wade's stories, here is a glimpse of the good they are doing:

For the last week, I have been following Scott Giddings quest to complete his journey that he started this spring.  Scott started a run across Nebraska in mid April with a goal of completing the 480 miles across the state.  About 11 days into the run, with 232 miles behind him, he had an injury to his leg which caused him to change plans, stop and recover.   

On October 20th, he picked up his journey where he had left off and began running the last 240 miles, ending at the Missouri River in Omaha.   Scott didn't take on this journey simply as a test to his own endurance, he took it on as a way to raise awareness and honor the Girls and Boys Town where he works and specifically the Aftercare program .  In his posts, he talks about how important it is to be a role model and fulfill the promises he made to the kids and himself, how he needs to adjust to life's curveballs, and of course, that like this run, life is a marathon, not a sprint.    As he finishes his last leg today - drop him a note of congratulations and encouragement.   

And Paul Staso.  In 2006, Paul ran across the United States, unsupported, pushing a jogging stroller.  He did this heroic feat as a way to promote P.A.C.E - Promoting Active Children Everywhere.  In 182 days, Paul is going to take on a challenge again and run across his homestate of Montana, all 610 miles of it, and ask kids to race with him virtually.   Students from Kindergarten to High School can run along by acquiring mileage at school and track his journey through Montana.  Pass on the link to your teachers - it would be a fun and educational program at school!

Paul is an amazing person.  Not only because he is a phenominial runner and he is coordinated enough to push a jogging stroller for that long a distance.  But he does all of this while also being a father of four, running alot, running a small business and of course, starting the PACE Fitness Foundation.   He is hanging out in the Runners' Lounge too - so drop him a note on his site or in the Lounge and cheer him on!

Fitness of our kids is personally a strong belief of mine that someday in the future I hope to find a way to support in impactful way that Paul is doing today. 

Don't forget to check out Wade's story too!  Wade Mitzel is running across North  Dakota for Operation Christmas Child.   The program allows us to contribute shoeboxes filled with small gifts and deliver them to children living in desparate conditions in the world.  Wade is from North Dakota but personally experienced the poor conditions of children in his mission trips to China and Africa.   He knows firsthand the joy from children of receiving a small gift or kind note.   He started on his journey a few days ago - so stop by his blog and leave him a comment and cheer him on - he just passed the 100 mile mark on Sunday.  I can't imagine running a marathon everyday - and much less in the very cool weather of North Dakota.

Way to go guys!  You make being a runner a pretty special thing!

The Shirt Off Your Back…

Don’t worry.  It’s just an expression.  I’m not going to take off mine.  But to compensate for that bait-and-switch tactic, to the right is some reward to the ladies.

But this expression is what I continue to understand about Blogging Running Friends—BRFs—they'd give you the shirt of their backs.

Ever try to describe to the greatness of BRFs to non-blogging running friends? 

I get blank stares and silence when I go there.  Others wonder just who are these runners I’m meeting and talking with in the blogosphere?  And why?   How do I explain an interest,  a fondness,  and even a concern for a growing network of people from all over the map who also happen to blog and run? 

Meeting new BRFs means a whole new community to come home to and get caught up with about running and life.  I admit to hurrying through, okay, even procrastinating a few chores around the house some nights, in order to settle in and get re-connected with BRFs.  When I’m away for a few days or longer, it feels like there’s some serious back reading to do to fully get up to speed with my BRFs.  It’s also funny how complete strangers will apologize to their readers when they’ve been away from posting for a bit—sort of like admitting missing curfew.

So why?  What reason could people possibly have to acquire a sense of friendship and community with others—many whose names we don’t know and most whom we wouldn’t even recognize if we ran past them in our neighborhood?

It’s easy—we’re all runners.  We’re a melting pot of different speeds, endurance, ages, genders, ambitions, and fun!   New and slow and uncertain runners are talking with veteran, sub-elite, and accomplished runners.  In what other sport and medium does that happen?

We’re an expressive community of BRFs who take the time to read, comment, understand, challenge, and support each other.  We’re a big-hearted network that is mega plugged in to each others’ goals, training, injuries, and everyday challenges. Talk about a close-knit group!

• A post from this summer described a BRF who drove 30 min across town at 4:30 a.m. each morning for a week to fill in as running partner for her BRF's friend (BRF was on vacation) who was a stranger and who needed the support of another runner.

• Another example, and I’ll be intentionally be vague here.  A BRF was discovered on his/her bog by a person from his/her past and fed up with the annoying contact from that person.   So this BRF e-mails us explaining the matter and then directs us to the new site created so we can stay connected. What a powerful example.

I believe universally in the good nature of runners, particularly in their willingness to casually help others—a tip here, sort out an injury puzzle, occasionally train together to bring out better performance. 

However, there is an even deeper stream of support running through BRFs.  Our blog sites have no boundaries and our posts are packed with words of encouragement, understanding, empathy, friendliness, and of course smart-ass fun.  We open our human lives to others and reveal a glimpse of what's going on.  I believe if ever there was a crisis for a BRF, our connectedness would rally many of us to unite and come to the aid of other BRFs in a time of serious need. 

Amy and I discuss our BRFs daily, updating each other on what others are saying and doing in their running and non-running lives.  I also hope runners new to blogging are finding the BRF  community as friendly and welcoming as Amy and I have found.  You'll find many BRFs will give you the shirt of their backs.

BRFs are a force!

Photo of Meb from cover of Runner's World

Look out Boston! Here I come!

Last weekend we met all ages, shapes and experience levels at the marathon.   One of the  best things about our sport is it really doesn't discriminate.  Anyone can join if they are willing.  You run your own race - you race against yourself.   Lost in my thoughts, I tried to think of other sports that we as generous and open as running.   There were quite a few, but I got stuck on the sport of golf.   Why?  Because I realized that there is one thing that golf offers that the sport of running could really use - a handicap!

Only a slow runner like me would come up with such an absurd idea like a running handicap.  But it is Friday and there is no reason to be too serious.  So, go ahead, try out my little running handicap calculator and find out what your new running pace would be:

Start with your average pace per mile for your most favorite race/run distance.  (You can see this won't be too scientific...)   Better grab your trusty calculator!

Subtract:

• :10 seconds per mile for each child and pet that lives in your home and borrows some of that extra energy that you normally could apply to running 
• :05 seconds extra per child if you are a female and delivered any of those children - that's just a gift from me to you
• :10 seconds for each of the 10 pounds that you are waiting to spontaneously combust and disappear from your body forever
• :20 seconds for all your good intentions to run more consistently, stretch, stretch train more, actually run all the miles in your training plan - but rarely all this happens because family, work or personal obligations seem to always be at the top of the list
• :10 seconds if you live in an everchanging climate and 9 months of the year find it too cold, too hot, too snowy/icy, rainy
• :05 seconds if you regularly read this or other running blogs and sacrifice some of your free time to supporting/encouraging other runners (awwww - that is so nice!)
• :05 seconds for every year after the age of 16 that it took you to realize that running was really "your sport" and you had the painful task of learning it as a grown adult set in their ways
• (and for my husband and all other law enforcement...) 1:15 if running with 26 pound gun belt and a 5 pound vest

What's it add up to?   I just shaved 2:20 minutes off my mile!  For me, starting with my trusty 10 minute mile pace - I would now be 7:40 minute/mile runner!  Can you believe it?  I love it!  I am a running machine!  Well, if only for a moment.   

It probably won't qualify me for Boston - but in the meantime I can enjoy some thoughtful and wonderful souviners from Boston!  (MarathonDude)Bill sent us some of his favorite souvenirs from his Boston Marathon as a way to say thanks for our support of runners. (That's him and his family on the left - I borrowed it from his blog!) You know the saying, if you can't be an athlete - be an athletic supporter.  :}  It's a role I am happy to play.   Bill - thanks for thinking of me and Tom and sharing some of your prized possessions. It means alot coming from you as I know you are a fabulous athlete and supporter!

Happy Friday!

Photo of fast runner by WallMic

You Don’t Learn This Stuff in a Book

A pretty common piece of advice to runners is "start slow" or "don't go too fast in the first few miles."  I couldn't agree more.  That is a good prescription for "what" to do.  The real challenge is in "how" to start wisely.

If anyone can figure out how to help runners master pace of early miles in a race, they could retire early and wealthy.   I can’t tell you the countless number of wise, veteran runners who fall victim to starting out too-fast-too-early for their pace. 

For me the challenge of proper pacing at the start of a race is multiplied by the excitement and pent-up energy of the runners.  When the gun fires, I abandon my good judgment in exchange for joining in the collective burst of energy.  Unspoken are thoughts like, “I feel great!”  “This pace feels right.” And even “Gee, maybe this is my day for a great race, a PR!”

Unfortunately, at that point, I’m ignoring the number one matter I can control—my legs.  So, as obvious as it sounds, my "how" technique for proper pacing is to keep an eye on my best partner, the ol’ legs.

The Key: Look Down at the Legs

Yup, I ignore the externals—the footsteps of the field of runners, the gazelles who effortlessly float, and the not-so-fit nor athletic looking runners who bolt ahead of me—even ignore the pace group leaders if their rate of leg turnover is no match for mine.  It’s all about my legs.

When I’m running the first mile or two, I regularly look down at my legs and take note of my leg turnover.  That’s right, I look at my legs.  Just a glance down at my leg turnover lets me compare  VISUALLY how fast I'm moving with the pace I've observed and felt on many LRs, pace runs, and easy runs.  In an instant, I can assess if my pace is slow, about right, or too fast.  And too fast is pretty common among us in the early miles of a race.

Similarly, I watch the leg turnover of others in front of me and ask myself if I really should match their leg turnover—and  do I believe I can sustain their pace for the rest of the race? If the answer is no, then I'm probably running too fast so I back off.  Slowing my pace by watching my leg turnover gives me an advantage I can't put a price on in the later miles of a race. 

After painful bonking in races, I now understand that proper early  pacing has nothing to do with others.  Instead, monitoring my leg turnover keeps me from continuing those textbook mistakes of starting too fast.   

So during final weeks and days before a race, look down at your legs and memorize the look, feel, and rate of your leg turnover you want to maintain.  Then use it to guide your pace in the early miles on race day. 

Crazy  as it sounds, it works for me.

Running legs on Flickr by 308drag

What It Takes To Be A Runner

On my way home from marathon weekend, I ran into one of my neighbors.  We settled right into the normal pleasantries, starting with "Whatca' up to this weekend?"  I launched into a excited recap of all the fun I had this weekend cheering on our friends in all their races.  He followed up with a simple question, "What's it take to run one of those marathon races?"

Hum...great question.  Not one to leave a question hanging and unanswered, I quickly ran down the list of what it takes to be a runner and especially a runner who tackles the long distance.  Here is the recipe I discovered while watching, meeting, and listening to all the runners this weekend:

First you need a large scoop of gotta wanna.  You can't toe the line without it, because your legs will only take you so far without a little energy from your brain.   Our friend is Angela is a great example of this.  She has all the ability to run the distance and only needed to apply a thin frosting of "I can do it!"  "I will do it!" in order to cross the line.  Read the race stories from any runner and you will hear over and over that their mental fitness drove them to the line.  One of my favorite race stories from this weekend that shows about 4 heaping scoops of this is from zanne  (or as told by her husband) - simply amazing!

Add a pinch of willingness to push.  Very few of us are natural born runners.  We aren't asked or expected to go out and run long distances at any age.   To be a runner, you have to push yourself to the next mile in your training runs.  You need to get a little uncomfortable, you may feel some pain, you need to stretch past what you know you can do.   One of the highlights for me this weekend was to have a moment to talk to the winner of the men's half marathon.  Blake Bolden was resting on a bench just a few feet from Tom and I and we struck up a conversation.  When I found out that he had not only won but also broke the record (1:08:07) - I was in awe.  I asked him, "So what does it feel like to win your race and set a record."   His quiet reply, "It really hurts for about an hour."  Later, we were lucky to meet the women's 2nd and 3rd place half marathon finishers.  You know I had to ask her the same question, and she replied, "It hurts like hell.  At about 9 miles, I just wanted to sit down and have a soda - and I don't drink soda."   I may never be fast or win any part of a race, but I know that without a willingness to push, my goals won't become my results.

And then add a dash of trying something new.  At the expo on Saturday, a wonderful  lady approached me quickly, gave an awkward glance, and leaned in close and asked, "What do you think it means if I am over 50 and still a virgin?"   My quiet response was, "we are talking about running, right?"   To which she lit up, laughed, and grabbed one the "virgin" signs.  She was one of many, many half marathon and marathon virgins that we had the privilege to meet this weekend.  Many were nervous and excited at the same time - they were wary of attempting the distance but so willing to give it their all.

And don't forget a happy handful of crazy.  We met alot of crazy runners too!  "Marathon Maniac" (his words/shirt) - not mine - had just finished the Kansas City marathon on Saturday and jumped into the DSM marathon.  We have friends who completed Des Moines and are headed to New York next week.  We met people who hadn't trained at all and just wanted to give it a shot and people who had ran a "short" 18 miles the day before.  My favorite quote was from an older runner who finished his first marathon in a little over 5 hours and was cramping and in pain, but beaming like someone just gave him his first bicycle.  His family gathered around, holding him up - helping him walk, very concerned, asking him how he was doing.  His response, "I am just one big cramp below my waist and I love it!".  Their response?  "You are crazy".  Of course! It is a required ingredient.

And don't forget to serve it with a big side of having fun.  In one word.  Sonya!   A first  time half marathoner, Sonya had alot of fun with our signs and the energy of the event.  This is her after picture (click here for before pic). You gotta' love her spirit - especially after finishing 13.1 miles running.  To keep coming back and running each day to train or race at these distances, you need to enjoy the time on your feet.  I wish each of you the amount of joy that she gives off in this photo after running 13.1 miles. (And yes, she has clothes on - she is just creative about hiding them for the photo.)

And last but not least, you must amazing support from your friends and family.   They need to understand about your new obsessions with just the right pair of socks, the reverance in which you talk about "hydrating", and those long runs that take us away for hours at a time.  They are a critical to becoming a runner!

And somewhere in all of this, a few miles of running is the last thing you stir into the pot to make it really sing.   Makes it all seem so easy....ha!

The Greatest Gift A Runner Can Give to Another Runner...

Amy and I are convinced that as runners--all of us have the collective wisdom, experience, and expertise that exceeds what can be found in even the greatest of running literature.  And we’re determined to tap into the running gold mine called “you.”  Yes, we mean every one of us—ordinary runners who keep getting closer to WCPW—What Consistently, Predictably Works.

I recently posted about how suddenly the peak of the marathon and half marathon season was here.  With another major weekend of racing behind us, there is a growing storehouse of running wisdom, advice from experienced runners just bursting at the seams.

Since it's harvest time, we're inviting everyone to gather up your best running advice and reach out to everyone else—those recovering and those still preparing for their race destination and goal achievements.  Sort of like trotting out your prize winning, you'll-want-to-try-this recipes for your church cookbook.

Share Two Ideas

We all have a lot to learn and share, so let's see what sort of advice we can gather—for better training, racing, tapering, fueling, hydrating, pacing, and enjoying.  Your comments below might just make the difference in some runners more fully succeeding in their running or upcoming race.  Feel free to also post them on your blog and copy/link your list or email me at tom@runnerslounge.com.   I will post your collective wisdom here and also in the Build-Share-Use Running Know How section of the Lounge.

This is no time to be modest or humble.  Shout out what you've learned—the right way or the hard way.  Pass it along in any way that works and is fun for you—your "Commandments of Running," in the format of a fool-proof recipe, a story, a scolding, an essay of "What I Learned Racing Last Weekend, or in a Dear Abby Advice Column format. 

As for me, I'll be sharing my two recent lessons learned—advice for better race pacing, and my new-found method of injury prevention.

Let's make it an abundant, generous harvest of WCPW—What Consistently, Predictably Works for running.

Harvest on Flickr by rsgreen

H-E-R-O...What does that spell.....HERO!

A quick shout out to our friends and heros for completing their races, cheering on runners, and volunteering this weekend at the Des Moines Marathon Event.   

Especially, David, Dick, Kent, Elizabeth, Nancy, Mike, Terri, CoffeeBetsy, Dennis, Angela, Laurie. There were many great stories which you will be able to read about on their pages, here is the million word version through a few pictures of our heros.

If you would like to meet the (literally) hundreds of new running friends we met this weekend, check out some great prerace and post race photos at our Flickr page. 

We had a blast!   More soon...

Perfect Pictures

I am a "mom photographer" and have a camera in my hand most days.  Like most kids, mine really don't like having their picture taken, especially when they are too busy doing things they feel are much more important like trying to dress up our large golden retriever, spell out secret code words on our patio deck with hydrocortisone cream, or use the mud from the mud puddles to "paint" my car.   It these perfect moments you will find me screaming/scolding at the same time of saying - "wait, you are in trouble, but I really need to get a picture of that".   

So when I ran across this top 10 list of perfectly timed sport pictures from top 10 kid, I had to share them with you.  They have been on my favorite list for the last week or so and I get such a kick out of them.  They are the perfect post to slide us into a race weekend.

Take a peek - it's worth the 30 second visit if you haven't spied them before out on the web.

Have a great weekend!

At The Peak of Marathon and Half Marathon Season

Strange how after only a few weeks, seems like we’re suddenly at the midway point of the core of “marathon season.”  There are other great marathons other times of the year but these weeks are packed—Twin Cities and Chicago behind us, Columbus, Detroit, Des Moines, and Kansas City this weekend, Marine Corps Marathon in a week, followed by New York City and Richmond then Philadelphia.  Between the first of October and middle of November Marathon Guide lists 125+ marathons. That’s a whole lot a marathonin’ goin' on.

A few of us were standing around the office and the expression came out that there are a lot of runners “losing their marathon and half marathon virginity” during these weeks.  There is nothing quite as memorable and nerve-wracking as our first race, but particularly the half or full marathon. 

Best wishes to all those racing this weekend.  Special vibes going out to BRFs converging on Columbus, including Laurel, Penny,  Suzanne, and Kate.  We will be following your success on Sunday morning. 

Our support is with Sandy who faces a decision today of whether run in Columbus on Sunday.  Nursing some hip and groin pain, Sandy has had her eyes set on Columbus all summer hoping to BQ, and now she faces whether she can run at all. 

Not sure if anybody is more excited or prepared than Bob at Da Big Leap who will be running Kansas City.  His story of how he got to this point is inspiring and he has optimized his training with such dedication.  Go Bob!

I also forgot to mention our friend Betsy earlier this week when I was crowing about the Des Moines Marathon.  We're excited for you Besty.

Before I wrap up this shout out, I want to wish the best to Joe  who has been running, learning, and posting with such passion for months.  Joe is running his first race this weekend in Chicago, and we wish him so much luck and enjoyment! 

Everyone get last-minute rest, safe travels and enjoy the excitement.  We're looking forward to your reports. 

Amy and I can help you proclaim "I AM A RUNNER" with bracelets , but you're on your own announcing that you're no longer a marathon virgin or half marathon virgin!

Good Luck!

Virgin Sign on Flickr by Mycb

Cool Runners

Tonight Tom and I had a chance to connect with Nancy, Kent (aka Bowolf), and David (aka Running Hawkeye) for a quick victory lap around Gray's Lake to celebrate the launch of the Runners Lounge online community.     With our work and family schedules, Tom and I hadn't the chance to step back, take a deep breath and say - "wow - we did it!" - so we invited a few friends to cover the 2 mile "victory lap" to celebrate the milestone.   That pic on the left is us with Andy Priestley from DWebware - the best developers in the world - that gave life to www.runnerslounge.com.  He brought us "her" birth certificate of sorts!

When Nancy stepped out of her car, dressed in her cavegirl outfit, swinging her club - BAM! (literally and figuratively) I was reminded why I run and why we built the Lounge -- runners are cool!  Nancy must one of the nicest, most generous, inspirational and just plain fun runners I have met in this journey.   How many friends do you have that would dress in a cavegirl outfit to meet "online"/BRF's friends to wish them well?!? 

And then Kent (aka Bowolf) came running over, looking fit and fast - just a few days away from from his first marathon.   His weight loss story is such an inspiration and the his running is incredible to a back-of-the-packer like me.  How he juggles family, volunteer and training/running for a marathon is amazing.

David was there when we finished our loop.  As a friend and idea guy, David has been with us through all our little steps with the site but has also been a great running friend who endures both Tom and my stories about training, racing, injuries and what's next.  All the while training for his first marathon in January.  The pic on the left is all three of them with me and my son and daughter.   (my husband is the invisible guy behind the camera!)

As I drove away, I realized I had missed one of the biggest reasons I run on my list last week....I run because of the people who run.  Running may have started as a sport many moons ago, but has continued and grown into the passion it is because of the runners.   Thanks for the run and inspiration!

If you haven't had a chance to meet up with a running friend in a while, make time to do it!  It is such a great pick me up.

Nancy, Kent, David - you rock!

Why I run - revisited and saved

Last week in my rambling about why I run, I invited you to chime in and tell the Lounge why you do what you do.   Your comments were more powerful than anything I could write in this 'lil ole blog so I gathered them all up in an article and put them in the Lounge in the Keeping Motivated articles for safe keeping for others to read and be inspired. 

I have returned to that post many times a day to reread your thoughts and reasons.   Special thanks to the commentors for their contributions:

The Laminator.  I personally think that when it comes down to it, we run because that's what we are. Running isn't something we do; it isn't a job. It's something that makes up the fabric of what are as individuals and as human beings. We run because it's an expression of our soul. Isn't that why we all say, "I Run Therefore I Am."

nwgdc . I run because we often think pleasure is found in the absence of pain. so we try and avoid pain, and only wind up with more pain! i see it every day in the office! "for when i am weak, then i am strong!"

Vanilla.  I run because I'm a runner. You just can't explain it to someone who doesn't get it. I run because it doesn't just make me stronger, it makes me FEEL stronger.

Database Diva.  I run because the human body wasn't designed to sit for 12-18 hours/day. It was designed to walk and run.

I run because my non-running self is very tense, and can be a danger to my self and others.

I run because it is the best known cure for "mental constipation".

I run because while I am running I feel completely in control of my life.

I run because the sensation of my arms, legs, heart and lungs working together is one of the simplest pleasures of life.

IM Able.  I run because it makes life look that much easier in comparison.

Allison. I run to save myself thousands of dollars in therapy. :) Running IS therapy!!

Nat.  I started running for physical fitness. I keep running for mental fitness.(I love what Diva said about being stressed and dangerous. Like today.)

I run because when I am running there is nothing else but my desire to keep moving.
I run for solitude.
I run because they told me I would never be a runner.
I run because I know I can go farther.
I run to see the world and meet other people like me.
I run so I am not always It when The Boy and I play tag. (But I sometimes let him win when we run down the block together.) And really, there is nothing better than running with a amost-7 year old -- who think it's hysterical that he can beat Mom at something. :)

Nancy.  I run because I want to uncover Runner Body :)
I run so I can use that cool Garmin
I run for the ME time
I run to be able to say that I did and see those looks of horror, "you did HOW much?"
I run because it makes me feel strong
I run because I worked so hard to build up this little base -- I don't want to let it go like I have so many times before.
I run to write my next blog post :)
I run because, for some reason, it brings out some of my better qualities, and I hope they will translate to the rest of my life.
I run because I can

bill carter.  I run because I can't not run. I guess that is it in a nutshell for me.

Amy.   "I run so that I can always see that muscle in my quad that looks so hot when it's in shape."

Amanda.  Until you become a runner, you just don't understand it...but it's addictive and there are so many reason to run, once you start it's hard to remember why you didn't!

Viper.  Right on about the beer. That should be reason enough.

Marathon Weekend in our Home Town!

This weekend brings the Des Moines Marathon to town and we wouldn't miss it for the world.

For many years our fair city had a marathon which gradually faded into the sunset.  Now it's been resurrected and after just a few years enjoys a great reputation under strong leadership and new sponsorship.  Combined with a half marathon and 5k, the marathon weekend will be host to 5,000+ runners, a great turnout for our size community.

Having a marathon in our hometown is very cool.  There's  excitement building around town, buzz in the media, and everybody seems to know someone running one of the races.  Last year I volunteered and had the privilege of draping medals around the necks of finishers.  That's no job for a volunteer—it's an inspiration!

Loungers we know are running include Kent, David, Nancy, and Teri.  We know there are others, so please join us in shouting them out.

Amy and I are setting up a Runners' Lounge at the Des Moines Marathon Expo on Friday and Saturday.   We're excited to meet old and new running friends.  If you are running or spectatin' at the event and will be at the Expo, please stop by and introduce yourself.  The Lounge will be your place to hang out and talk about your upcoming race and give you a chance to connect with other runners. Drop off some advice, pick up some last minute tips and share a laugh with us.

As a sponsor, we will also be at the post race event.  After you cross the finish line--YEAHHH!--drop by and share your race report.     We will be collecting your advice about running the courses and swapping post race do's and dont's.   

Runners' Lounge  will also be giving away "I AM A RUNNER" bracelets for a suggested $1 donation with proceeds benefiting the charities aligned to the Des Moines Marathon Event:

• Team in Training
• American Cancer Society
• Autism Society of Iowa
• Team Prevention

To all the runners and spectators involved in the Marathon, Marathon Relay, Half Marathon, and 5K events—good luck and have fun!

If you would like to join us hosting and meeting others in the Lounge on Friday, Saturday or Sunday, drop us a note.

See you at the race!

27 minutes

27 minutes.   

That's all it took to wipe away the frustration, nagging doubt, and pain of the last 108,000 minutes.  3 miles.  27 minutes.

I have spent the last 75 days running in pain, trying to heal the pain, and return to running.  If you are injured or been injured you know that time away from "good" running may pass in what others measure in days or weeks but you and your running brain measures in minutes and moments.

When I hit the trail tonight, it was the first time that I didn't do the mental 360 degree scan of my body and inventory the aches, pains and tender points.  It wasn't anywhere in my peripheral vision.  I just ran.

It was a really great run.  Like the runs I have been reading about from many of you.  It was effortless, I felt very strong, and I never was winded even though I know I was running faster than normal.  When I crossed my imaginary finish line, I left behind the soreness in my back, the tightness in my hip and sharp pain in my knee.  They are history! 

27 minutes. 

That's all it took to make everything seem right again.   I lived 4,000 iterations of 27 minutes in the last 75 days.   Some were more frustrating than others either because of my running or because I couldn't run.  None felt as good as this set of 27 minutes.

That's why I love running.  It doesn't take money, endless resources, or a huge investment of time.  Just a few minutes and all is right in the world.

I may regret this in the morning - those injuries that I confidently yelled "screw you" to as I walked off the trail may come back and bite me in the butt.   And if they do, I still get to keep my prize of 27 minutes and it will keep me going until I can have another run just like that one.

Happy running - I hope you find your 27 minutes this week while you are running. 

A Running Hero

One of the great things about running is there is no shortage of hero's.  There isn't a blog I read or runner that I talk to that doesn't make me smile, do a silent cheer, or run a little taller because all these stories make me proud to say "I am a runner."

Today I was reading Jennifer's, aka RunnerGirl, post from last week about her journey to becoming a runner.   It is an inspirational tribute to her accomplishments both running and in triathlons.

One of my favorite parts of her post goes something like this:

I have since embraced running. It is a lifestyle. I am not a marathoner even though I have run them. I am not a half-marathoner even though I have run them too. I am a runner, but more importantly I am Jennifer. No titles necessary. For me, the joy is not in the title but the trip along the way to the finish line.

"I have the courage to start, and the strength to finish. "

Likewise, I have embraced triathlon. I enjoy challenging myself, true. However, again, I am not partaking in all the races that I do for the sake of medals, t-shirts, or even to say that I am a triathlete. I do these thing because of the happiness it brings to me. It is just another step in the journey. Another simple little step leading me down the path of life.

She is so right - we do this for the journey - running makes life a bit more livable!

And then, to top of that great post - she did a list of people who have inspired her a few days later. 

Stop by and check 'em out - you will be glad you did!

A Little Fun Trivia From the Lounge

Good news - The Runners' Lounge fulfillment center (aka me, my kids, my husband) had time on their production schedule to stuff and send out all the "I AM A RUNNER" bracelet requests that we have received in the last few weeks.   It was quite a fun family project!   If you requested a bracelet - look forward to receiving it in the mail this week.   Along the way, here are a few fun facts we discovered about our Lounge:

• For this initial mailing 20 of the 50 States have a runner in the Lounge and will soon be the proud owner of a bracelet.   
• While we have quite a few Loungers in Iowa, Loungers in California had the most requests for bracelets.
• We even had many mailing to Canada and the UK!
• Before we started the Runners' Lounge blog or site, we didn't know any of you.   Each mailing went to a friend who was new to us.  Tom and I are pretty darn lucky people to meet so many cool runners.

From a fulfillment experience, I have also learned these facts:

• Never leave a 3 1/2 year old alone with scotch tape for any reason for any length of time. 
• Allocate three times as long as I think I need to do this project to allow time to:
  • look up each person on the Lounge so my kids can see who we are mailing it to,
  • look on the map to find out where they live, and
  • bring up google so we can find a fun fact about the state.   
• Wow - they are curious little buggars!
• Remember we told you that each of these bracelets would not be filled with gold, but instead with good luck - kids take that job seriously!   I mentioned this to my kids and they took it to heart.  Each bracelet has a special good luck wish for you included in its rubbery fibers from me and my kids.   (And it is invisible magic - my kids really wanted to write it in a note to you - but then I would never get them out the door!)

Enjoy!  And thanks again for hanging out in the Lounge!

PS....If you don't have your bracelet request by the end of the week, odds are that I overlooked your request in my email or it is lost in the mail.   If that happens, please do not hesitate to send an email to amy@runnerslounge.com or info@runnerslounge.com.   I promise a speedy reply!

No excuse for stale music now...

Wow-zie!   Take a gander at this list of 144 songs that ya'll compiled.   Here is the list from the comments and emails you sent on Friday only!   Way to go!

And so I don't lose this, I have posted it as an article in the Runners Lounge under the Running Know-How section > Keeping Motivated.

Nat

Lose Yourself - Eminem
I Bet You Look Good on the Dance Floor -- Arctic Monkeys
Cochise -- Audioslave.
Garden -- Pearl Jam, Yield from start to finish is a good easy run album.
I Love Myself Today -- Bif Naked
No Heaven -- Champion
Body Rock -- Moby
The Pretender -- Foo Fighters
Violet -- Hole
40 Miles of Bad Road -- Dead Moon.
Shoot the Runner -- Kasabian
Three Pistols -- The Tragically Hip
Downtown Mayors Good Night, Alley Kids Rule -- You say party! we say die!

Amanda

Our Song: Taylor Swift
What Kinda Gone: Chris Cagle
Cherry Pie: Warrant
Fighter - Christina (had to say it again, cause I totally love it)
She Ain't Right - Lee Bryce
Hit Me With Your Best Shot
Fergalicious - Fergie

Runnin' Ragged

I bought a Sansa mp3 player and bought the Rhapsody subscription with it. I can select "channels" that fit my taste and they update when I hook up my mp3 player to my PC.

Animal - Nickelback
We are the Champions - Queen
Hey Yeah! - Outkast
Switch - Will Smith
Footloose - Kenny Logins

I have more listed on my blog under "Lists".

Doug

This is your life - Switchfoot
Meant to live - Switchfoot
The Distance - Cake
Never Will I break - 3 Doors Down
Thunderstruck - AC/DC

Nancy

I have that whole collection of soft rock which is awesome. I also love Sarah Evans and Sugarland.

Taryn

Save Me- Remy Zero
Vivrant Thing- Q-Tip
Intergalactic- Beastie Boys
Panama- Van Halen
Shake Your Groove Thing- Peaches & Herb
We Run This- Missy Elliott
Du Hast- Rammstein

Megan

Apologize -Timbaland
Bubbly Colbie -Caillat
Clothes Off -Gym Class Hereos
Give It Up -Timbaland
I try So Hard -Bone Thugs N Harmony
Hit Me with your best shot -Pat Benetar
Rave Mix -Various Arts (techno)
somewhere over the rainbow -Israel Kamakawiwo'ole
Stronger -Kanya West
Sweet Dreams (Techno Mix) -Eurythmics
The Way I Are -Timberland

Vanilla

Lose Yourself - Eminem
'Til I Collapse - Eminem/Nate Dogg
Freak Out - Avril Lavigne (If you can stand her Avril has a lot of angry-pump-you-up songs).
Seven Nation Army - The White Stripes
The Distance - Cake

Almost anything off the Rocky IV soundtrack. I have the Training Montage and Eye of the Tiger etc.

bill carter

XM, channel 82 

justrun

How Bad Do You Want It -Tim McGraw

Andria

Candyman - Christina Aguilera
All Jacked Up - Gretchen Wilson
Too little too late - Bare Naked Ladies
Hey Mama - Black Eyed Peas
Cha Cha - Chelo (one of my favorites!)
I Play Chicken with the Train - Cowboy Troy
My Give a Damn's Busted - Jo Dee Messina

Don't Cha - Pussycat Dolls
Gone - Montgomery Gentry
New Shoes - Paolo Nutini
Down in Mississippi and Up to no Good - Sugarland
Up - Shania Twain
Whoomp! There it is - Tag Team
I wanna do it All - Teri Clark (but only if you change where it says "watch the Yankees play ball" to "watch the Red Sox play ball")
Cantaloop - Us3
Songs about Me - Trace Adkins

Megan

One More Time -Draft Punks
Golddigger -Kanya West
Do You Know (the ping pong song) -Enrique Eglesias

Rob

Hemorrhage (in my hands) - Fuel
Shimmer - Fuel
Take on Me - Aha
Rebel Yell - Billy Idol
Hips don't lie - Shakira
Flight of the Valkaries - Wagner

Betsy

Under Pressure -- David Bowie & Freddie Mercury
Enter Sandman (live version) -- Metallica
I am Woman -- Helen Reddy
Take Me Home, Country Roads -- John Denver
Gettin' Jiggy Wit It -- Will Smith
Baby I'm a Star -- Prince

steve

Prodigy - Firestarter
The Jam - Going Underground
Republica - Ready To Go
The Killers - My Brightside
A-Ha - Take On Me
Alison Moyet - Situation
The Reflex - Praying To The Beat
Simple Minds - Alive & Kicking
Danzel - Pump It Up!
Underworld - Born Slippy
Kim Wilde - Kids In America
DJ Jean - The Launch

kate

Break Your Mama's Back - Slowrunner
Let's Get it Started - Black Eyed Peas
Beautiful Day - U2
Mama's Room - Under the Influence of Giants
Tones of Home - Blind Melon
I Gotta Move - Ben Kweller
Love Train - Wolfmother
Bombs Over Bagdad - Outkast
Is It Any Wonder - Kean
Chaos - Mutemath
Special - Mew
Strange Apparition - Beck

I like to cool down to Rest Easy - Audio Adrenaline or Over My Head (Cable Car) - The Fray.

RunningHawkeye

• ACDC -  Thunderstruck, You shook me All Night Long, Hells Bells, Back in Black, For Those About to Rock, Who Made Who, Shoot to Thrill, Dirty Deeds
• Kenny Logins – the Top Gun song , Footloose
• Queen – We Will Rock You, Another One Bites the Dust
• Thomas Dolby  - She Blinded me with Science
• Peter Gabriel – Sledgehammer
• Billy Idol – White Wedding
• Billy Squire - Stroke
• Quiet Riot – Cum on Feel the Noize
• Frankie Goes to Hollywood – Relax
• Van Halen – Running with the Devil, You really got me
• Cheap Trick – Dream Police, I want you to want me
• Anything by Led Zeppelin
• Nazareth – Hair of the Dog
• Kiss – Rock and Roll All Night
• SonicFlood – Flood
• SonicFlood – Did you feel the mountains tremble?
• SonicFlood – Open the eyes of my heart
• MercyMe – I can only imagine
• Mark Shultz – Running to Catch Myself
• dcTalk – Jesus Freak Live
• David Crowder – No One Like You – Live
• Marine Hymn

• Gob Bless America
• Stars and Stripes Forever
• America, The Beautiful
• My Country ‘Tis of Thee

Great Podcasts:

Suggested by Derek and  Lisa:

An LA Based DJ has created a series of mixes at a steady beat per minute. They range from 130bpm to 181bpm. I found I run well at a 167-169 pbm rate.

The mixes are electronic dance music oriented, so apologies if that's not you thing. Cool thing is it's set up as a Podcast - point iTunes at it and let it download a new mix each week.

http://www.djsteveboy.com/podrunner.html

Posted by: crossn81: There is a site called fitpod that allows you to select a variety of different paces and levels of music for your ipod. I personally didn't utilize it very much because I prefer podcasts. It might be a good resource for you and fellow runners!

Need Some Running Tunes

A good friend of mine, I will call her Sue, is running her first marathon in the next few weeks and pretty well has it wrapped up in as she finishes her taper.  She told me that she feels strong, no major nagging injury and since the taper began everything is feeling pretty "fresh" except for ..... her tunes.  She feels like she has listened to them so many times over so many runs this summer and fall that she finds herself flipping more than listening.

"Got any good suggestions of running tunes to help me cover the marathon?", she asked.

"No problem!  Whip 'em up in a jiffy!  Lots of great ideas!", I exclaim.

So I head home and dig out my trusty, ancient little MP3 player.  This little guy has been with me about three years, hangs out with me in all runs and all weather.  He only holds about 2 1/2 hours, and most days his buttons stick - but has been a loyal running friend. (But I haven't named him like sRod - if you didn't read his post about her his iPod in early September - give it a read.) I grab a pen and paper and start to write down my favorite running tunes.   Write, flip, flip, flip, flip, write, flip, flip.....ugh...I have the same issue as Sue - my tunes are a bit weary.

Remembering my husband mentioned he recently downloaded a bunch of new music, I run downstairs where he is lifting weights and I can hear some kind of music playing...sounds new...(hope)....wait...that can't be...oh my goodness it is..."Rock Me Amadeus"....(I have stopped on the edge of the stairs in disbelief).   The next song cues....it is...Hall and Oats? ...  what the heck....   he's lost his mind!

Ok, he is going to be no help for me.  I need the help of running friends.  BRF's - friends like you who can help me in a jiffy to come up with about 330 minutes or about 100 songs by Tuesday.    Can you help me?  Will you throw in a couple songs?   If everyone can add 2-5 songs to the list we should get to 100.

Here are five songs that I LOOVVEE to get the list started:

• Free and Easy Down the Road I Go - Dierks Bentley
• Fighter  - Christina Auguilara
• I Run For Life - Melissa Etheridge
• Take a Chance - ABBA  (:} - of course!)
• I Ain't Settlin' - Sugarland

To throw yours on the list, you can leave them in the comments below, post them on your blog and copy/link to this list or email me at amy@runnerslounge.com.   I will post the entire list next week in case you are interested in some new tunes as well.   (If there any any good sites that have running tunes list - I would love to know that too!)

And if you are a running purest who can get through miles and miles with no tunes, first of all I salute you!  If there are tunes that you find yourself tapping a toe to or you celebrate with after your run, please drop those by too!

Many thanks!

Photo by Who's Picture?