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Remember the little video I put together for Tom before the Chicago Marathon to give him advice on running the marathon?
Pretty cool thing happened - Runners' World has linked to it from their home page for a few days. So look fast before it disappears. It is cool to see my kids and nieces and nephews on a "prime time" running site.
If you've ever been labeled "hard to buy for", it's frustrating. My kids sometimes describe me that way, but if they look at my interests around running, there are an abundance of gift ideas.
Amy and I would love to give everyone their very own Runners' Lounge gift card, except we don't sell anything here. So we have been out shoplifting—a combination of shopping + lifting URLs—to make it easier for everyone.
We found this site with unique running gifts (running bag, boxers, ties, socks, t-shirts).
Some favorites of mine—you gotta love the site names—are Gifts For Runners and Get Fit Gifts. They really have great ideas so you might just end up shopping there yourself.
I wonder is there an equivalent for runners of the Hockey Jesus gift? For marathoners needing help fleshing out a holiday wish list, you might be interested in Top 3 gifts from marathon rookie.
Some items are just awkward to ask for. So be careful that others don't read too much into what you've been up to if you're asking for NipGuards, or what you have in mind if you ask for The Stick.
Looking at others' gift lists can generate ideas too. If you want to peek at other runners' letters to Santa, Runners' World has a recent list as well as last year's list.
It's rare when you find that perfect gift for a runner, but Marcy and Bill might enjoy checking out these.
Amy, you might want to check out these Santa Milk & Cookie cards.
One of the best ways to drum up ideas is to talk with other runners—see what they're asking for or hoping for. Check out the Holiday Weight Loss Challenge for ideas of what runners will give themselves.
Actually I think runners don't really expect a lot from others. We're more givers and truly appreciate the joys of non-material gifts such as health, friendships, and personal accomplishments.
Now would all of you please make sure I get one of everything...
Let's keeping going with this theme of holiday gifts for runners - it's fun!
Runners love Tshirts! We run insane distances in crazy conditions just to get one. If you check a runners' laundy anytime during the year, the bulk of what they are fluffing and folding is bound to be their Tshirts - followed closely by shorts and socks. I bet almost all runners have a shelf or drawer just for their race shirts. So it only makes sense that we s
hould think about giving or making a special Tshirt for our favorite running friend.
At the top of my list this year, is the little gem on the right - Run U Mother. Created by three moms, Nancy, TJ, and Christy who "share a sense of humor and desire to be fit", it is an "irreverent nod to mothers who run".
And of course, the Life is Good site has some great options too. There are a couple options for runners and bikers for Tshirts, socks and hats.
And don't forget about It's Gonna Happen and their shirts and hats too.
If you would like to make a custom Tshirt, you don't have a shortage of online options, including:
And if your mind just went blank when I said you could create your own, check out these forum and post to get some get ideas for a Tshirt. Among my favorites in their lists are:
Happy Tshirt shopping! I guarantee you will find at least one that you must have (for a friend, of course) in the lists. I added all these great resources to the Running Resources list under the Clothing & Accessories category.
Help the shopping/gift giving challenges of your fellow runners and add your favorites to this list or to the Running Resources list. You did such an awesome job yesterday passing along the books you love!
I’m a running book junkie.
Dozens of volumes on my shelves have enriched my running. So when Amy started talking Holiday Wish Lists for runners, I thought I’d throw out some titles that would be great literary partners for anyone to more fully enjoy and improve their running.
The Competitive Runner’s Handbook. Like a colossal how-to reference a plumber would keep in his truck, this is a true users manual. It covers everything for the beginner to the advanced, every distance, including great training programs, racing techniques, injuries, nutrition—it’s got it all. If you want to better talk about running, this one is a must.
How Running Changed My Life. Hand me a tissue. We'd expect and love to hear these stories on Oprah. Powerful short stories by ordinary runners that speak from their hearts about how running has and continues to transform them. It's regularly on my night stand.
Running Within: A Guide to Mastering the Body-Mind-Spirit Connection For Ultimate Training and Racing. The Joy of Sex of running. A great guide to the stuff not found in most running books—relaxing, being courageous, dealing with fatigue, dealing with your mental game.
Run Right Now: What a Half-Century on the Run has Taught. If you don't have a running mentor, at least own this book. Compiled with wisdom that will save you from making unnecessary mistakes. You’ll want to try several dozen new approaches to increase your enjoyment and success with your running.
The Cutting-Edge Runner. Iran could probably build a nuclear bomb—or a better one—with this book. Written with some of the latest science in mind for improving running performance by one of the best running writers. I don’t want my competitors reading this book.
Complete Book of Beginning Running. Remember the Betty Crocker Cookbook your mom had in her kitchen? This is it for running. Not just for beginners. Either you already know everything in this book or you better own it. Thorough, inspirational, and will help you get the most out of running. You would want your beginning running friends to own this.
Daniel’s Running Formula. Like a money guru who will help you take $1,000 and predictably invest it to earn $100,000. Contains arguably the best explanations of the principles of training, types of workouts, a systematic guide to training at the right intensity, and how to put together your own training plans. I wouldn't attempt a serious running goal or start a new competitive season without it.
Runner's World Complete Book of Women's Running. Yup. I do own this book, although it's always out on loan.
What other titles do you suggest Amy and I add to our Wish Lists?
The holiday spirit has washed over me like a tidal wave. The carols, cold weather and snow was just the push I needed to start decorating for the holidays. After the house was in its holiday finest, I turned back to my online world and realized it looked a little ordinary. It too needed a few decorations to make it feel festive. In my decorating frenzy, I found a bunch of cool widgets for your blog or your profile on Runners' Lounge. Check them out:
I added a few of these widgets to my Runners' Lounge Profile under the My Widgets tab and then added them to the Running Resource List (under Books, Music, Media) tagged in the widget category so I wouldn't lose them again.
And preparing for the holidays wouldn't be the same without making a wish list. In My Notebook, I have started my wish list of running stuff. Some of it I hope to find the way into my husband's hands (sneaky, eh?) and some of it is rewards for myself when I hit some of my running and weight loss goals. As you work on your Favorites in Your Notebook, let me know what running stuff you are hoping for this holiday season or if you know where to find the things on my wish list.
As you get in the holiday spirit, don't forget to dress up your blog or RL profile.
For no reason in particular - I really need to share this with you. I have made a total Elf of myself and my family. And it cracks me up everytime. My big sis sent me a version for her family and it was so funny I had to do it my'elf'. haha
Give it a whirl - you are gonna' laugh!
http://www.elfyourself.com/?id
Gee ... and I wonder why my portion of the blog was rated at the elementary school level....
Happy Holiday Weekend!
I think I have offiicially eaten more holiday food, pie and consumed more festive spirits than a person should be allowed. I am moving a little slower, just hangin' out with the kids and trying to get in a few runs in the snow, along with the sledding. Let's hope it is off the trails for my 8 mile run tomorrow. Today feels like a great time to catch up on some long overdue responses to a couple tags. In the last few weeks, Ovens2Betsy and Doug tagged with me with 5 random facts. Here they are:
1. I cater to kids on this blog. No need to be more than 7 to read our blog! Did this little test on our blog's readability level - and guess what...
Get a Cash Advance
You are so welcome! Consider this blog a little brain candy treat in your daily allowance of otherwise useful information.
2. I am really an introvert. The fact I choose Human Resources as a career or start a blog or community of runners is actually contrary to my personality at times. Don't get me wrong - I really love people, but sometimes I really enjoy just sitting, thinking and dreaming.
3. I think in grids, boxes and charts. Drives the people I work with nuts! If there is a problem to be solved, I tend to think about it a two or three dimensional chart and just start filling in boxes. And a bonus related fact - my son was born with the same affliction. At the age of three he asked for a clipboard and started drawing charts and lists to plan his birthday party.
4. I am still holding out that Santa may be real. Watching all these Santa and Christmas shows with my kids and I cheering right along side them. They always ask me if Santa is real and there is a part of me that always says yes...'cause you just don't know. Man, wouldn't it be great if Santa was real?!?
5. I love small towns and small town ways. I grew up in town of 125, my graduating class had 28 kids, I didn't have my first pizza delivered until I was in college and I didn't have cable TV until I was 21. And all that works for me.
At the risk of breaking a chain - I am not going to officially tag anyone. I would hate to be the person that added to your already packed "to do" list. BUUTTTT....if you haven't had a chance to share some random facts about yourself - please do and let us know.
Health... Faith... Family...
Friendship... Time... Shelter...
Food... Water... Freedom...
Challenges... Opportunities...
Enough said.
Treat yourself to the gift of a few moments to reflect on gratefulness.
Happy Thanksgiving everyone!
Last week I covered all the running stuff so I could save some room for the most important 
things in life I am thankful for. There is a really long list - but I have another Thanksgiving dinner to cook/host - so I will give you the highlights. In a nutshell, 
I am head over heals in love with my family. And just as deeply thankful!
Special thanks to my handsome, incredibly smart, always sensitive and undescribably imaginative & curious son. You keep me thinking and dreaming - both of which are good for me.
And to my d
aughter. God love 'ya! Thanks for continuing to teach me patience in a way and to a level I never thought I could ever know. But also for your absolute joy over the smallest delights and neverending energy. Especially the first snow of the season that we got yesterday!
And my hubby - thanks for just being you. Being supportive and tolerant - especially of all those little annoying habits that I know I must have.
Thank you family. Thank you friends. Thanks for your help. Thanks for your support. Thanks for just being you.
Happy Thanksgiving!
It's time to get serious. The Pieces of Me Holiday Weight Loss Challenge is definitely a big challenge for me. We are three weeks into it and I have yet to lose a pound, in fact I am up by one. UGH!
Which isn't a good thing because we are at the front of the season that brews the Perfect 
Storm that leads to crappy running and inevitable weight gain. All the elements of the storm are swirling around me:
I have been noodling over this issue the last few weeks, trying to be proactive in finding a solution before my thighs and butt need their own zip code. And good news - the solution found me. I was sitting in the doctor's office waiting on my son's doctor, leafing through an old Oprah magazine (Sept 2007) and there was a fantastic article of the benefits of interval training. I couldn't find it online - but I found one that provided a similar list of the benefits. When I came home and leafed through the recent Runners World magazine and then RW.com, I found yet even more reminders how good it is for us. The basic 
benefits are that you lose more fat, faster, and with shorter workouts. These little buggars burn fat AFTER the work out! The added cherry on top for me is it makes the treadmill seem less boring and torturous - as long as I don't fall off.
Before I have to succomb to the dreadmill due to our first snowstorm, I hit the trails yesterday to give it a go. Since I don't have a watch - remember I am a very low tech runner - I used the telephone poles as a guide. I did intervals of flat out for 2 poles and slow run for 2 poles between my warm up and cool down. Not as scientific as the article suggested, but it was a good way to start out and get the feel. My legs loved the change - it was nice to run "fast" - and I was done in 30 minutes. Change is always good (remember: It is one of the natural laws of running) - as this article reminded me of all the types of running workouts that can break up the 'yawn' of winter dreadmill running.
This just may work...
Photo of Speedy Chick by Roadsidenut
I don’t have many regrets in life. But waiting to run the Living History Farms race until now is one of them. It was sooooo much fun! There are bigger races, but I can’t imagine any being this zany, treacherous, and fun all rolled up into one.
Amy’s post and pics captured so much of the atmosphere of the race, so I just wanted pass along the highlights from my perspective.
So many young runners. High school age runners decked out in home-made costumes while whooping and hollering war chants. You've never seen more enthusiasm and painted chests—makes a cheering section at a high school football game seem mild. The only fun they enjoyed more than getting their friends muddy was getting covered in it themselves. 
Hanging out with Amy’s husband, Jim. We don’t see each other very often, so it was great to catch up. People don’t come much nicer than Jim. His love of law enforcement is a match for Amy’s love for running and cookies put together. We talked about favorite items we have in common—cool sunglasses and different kinds of flashlights.I'm thinking next year Amy and I might be hosting some sort of gathering and we'll be recruiting heavily among our BRFs to join us for this race.
It was a great race! Over 7000 runners joined in the dirty fun! I wish each one of you 
could of come and run this race with us - it is such a ball. But since you couldn't, I captured some of the fun with my handy dandy camera and put them in the slide show below. I didn't mention it in my advice post to Tom, but the other really cool thing about this race (besides the dirt/mud and donuts) is the costumes. It's like one big running celebration.
The crowd was so big that it was really hard to meet up with everyone before, during and after the race. But never fear - we did have a chance to take a picture with our three race virgins - Sarah, Tom, and Stephanie - who, coincidentally were all wearing white. We also met up with Tina, Wendy, Mary, Kent, Betsy (as she breezed by me), Christina, Jim, Cory (who finished in about half the time we did),and Laurie (always the supporter).
On a sad note, our friend Wendy had unfortunate spill and broke a bone in her right leg about 4 3/4 miles into the race. Wendy - best wishes for a speedy recovery! Our thoughts are with you! Sarah (one of our virgins) stayed with her for the trip to the hospital and didn't have a chance to finish - so I guess we will have to go back out their and finish the course very soon, right Sarah? 
And special thanks to our friends Paula and Denise who set up a wonderful tailgating experience after the race. This is the only running race I know of where people bring their grills, RV's, chairs and make an event of it. I tell you...this is why I run. This event showcases the heart and spirit of runners!
Tom - the floor is yours! I can't wait to hear the race from your experience. You can see the pictures on our Flickr page too!
Enjoy!
As a very early morning runner, I run alone most of the time. No complaints about it, but I hugely appreciate and need some of the rewards of running with others.
The times we run with others are red-letter days. Whether we find ourselves in a race, a group run, or just hooked up one-on-one, those runs stand out. Sometimes a run with others draws out our competitive side, making us faster. Other times, running together slows us down to give us better recovery. But I believe it’s dang near impossible to put two or more runners together and not produce some benefit, even if only some out-bragging or out-complaining each other.
Running together makes us better runners. Perhaps the most fascinating movement in elite running is the Hansons-Brooks Distance Project. Lead by two brothers, Keith and Kevin Hanson, the project provides housing, employment, coaching, and overall support for elite runners. An article in the August issue of Runner’s World explains how the Hansons refuse to buy into the belief that Kenyan and Ethiopian runners are 1) just more naturally talented or 2) advantaged because they run at altitude.
Instead, the key factor in the success of the African runners, says Kevin Hanson, is that they run together. So one guideline the Hansons-Brooks runners follow without compromise is that every day, every member of that running community runs together. No exceptions. As a result, the team members of this unique project are achieving more and more consistent, predictable running success, including a spot by Brian Sell on the 2008 U.S. men's olympic marathon team.
Even little kids get it about the fun of running together and they have a word to describe it—playing.
But running at the ordinary runners' level is priceless too. You’ll want to read Amy’s—from Georgia, not Iowa—last several posts celebrating how much she enjoys meeting new runners. I admire her initiative to get together with others to run. She can find the goodness in running with anyone. Talk about Southern Hospitality!
My next chance to run with others comes tomorrow with 7,000 of my closest friends at the Living History Farms Race, a true off road, through-the-fields, down-the-ravines, across-the-creek-cross country race. I expect to run with hearty runners and zany runners. And from what I've heard virtually everyone in the race will be a we're-all-in-this-together runner. Our Amy champions the race all year long and can persuade anybody into running it. I have all my disposable running clothes ready and my Mr. Bubble to wash off the mud and grime.
And for those who want to enjoy an upcoming run—no matter where you live—check out the virtual race Nancy has organized called 8 on the 8th. It’s already fun!
There's nothing I enjoy more than making more connections with other runners. So my challenge for the next several months is to run with someone else, actually or virtually, at least one day a week. Even if they won't join me for an early morning run, I'll join them at their hour on their course.
Running together on Flickr by nataliej 925
Just a week until the Thanksgiving holiday. Next week this time, we will be hanging out and being thankful for family, friends, health, neighbors, careers, pets,.... yada, yada, yada...you know the drill. Before we get to the serious official holiday, let's have a little fun. I proclaim that by the power vested by my imagination today is officially "Thank-God-For-Running Day". And on this day, we have a chance to be thankful for all things running. I have a long list, but will start with one thing that makes my running just a little bit better - my favorite running jacket.
For Christmas in 1990, my very handsome boyfriend at the time (and long time husband of 
now) gave me this windbreaker/running jacket. I wasn’t a runner at the time – barely was a walker – so can’t remember what prompted the gift. Regardless of the reason, it has stayed with me even as all other parts of my life have changed.
On last count it has been hung in 4 different apartments and 3 different houses. It has been tossed in a seat in 8 different cars. It has been on 20 of my favorite trails – endured more miles than I could ever track. It has been wadded into a ball and stuffed in 7 different running bags. Its been on me or tied around my waist through 204 months and 68 seasons.
Many things have come and gone in my life in 17 years, but this windbreaker has been by my side. It has also been with me through 2 college degrees, 7 different companies, a wedding, 2 dogs, and 2 children. I have grown bigger and it has adjusted everytime – well, with the exception of the last two months of each of my pregnancies – even its seams had limits.
It has seen many running gadgets and electronics come and go. It was there when I first started running and lugged a 4 pound, but very cool, cassette player. It was happy to see the tiny MP3 of today. It has protected at least 8 other music players from rain, sun, snow and water from hoses. It has never missed the start of a race while it holds my 
precious GU and a few emergency dollars.
It is now faded on the outside and barely resembles its original colors – but still is just enough warm for winter runs and not to hot for spring and fall runs. Its zipper pockets hold my keys and phone exactly in the right way so they don’t bob around too much. My friends know it’s faded look by heart and can pick me out in a thousand runners.
There isn’t much in my house that has withstood the amount of change as this one piece of running gear. I have tried others – but they just aren’t the same. As we get closer to our 17th anniversary together - I am thankful. You could say that our partnership has weathered the storm. haha It's the small things that running so enjoyable - thank goodness for this jacket.
The rest of my Happy Thank-God-For-running list is pretty long. Deep breath...here is some of it... I am so thankful for the gorgeous trail around my home, my ability to get out and run without pain again, my running buddies (Buddy and my kids), Dam to Dam, Drake Relays, Big Creek Tri, Cyman Tri, Living History Farms, Gray's Lake loop, Clive Running Trail, gatorade after a long run, water during a good run, my Mickey Mouse running gloves, my yellow headwrap, my bike - Tiger, my new headphones, my old beat up MP3 player, my Adidas Adistars, the socks Tom gave me, the gloves Bill gave me, my spandex running shorts (even though I shouldn't wear them in public), friends who get me out on a run, you guys, the Lounge.......well you get the picture, there is a lot of running things I am thankful for. Yep, running definitely needs it own day. This stuff would never make the list as we go 'round the table on Thanksgiving.
If you care to partake in yet another holiday, share what running things you are thankful for. I promise that you it won't obligate you to buy presents, cards or head to another family gathering. But, if it was a real holiday, you would all know what we would be having for dinner - yep, cookies and beer. Ahhh...if only I was queen for a day.
Living with my non-running wife, Mary, I’m conscientious about her seeing me sore from running. She understands soreness after my long runs or after a marathon, but not moving about sore and limping after easy routine running.
Lately, however, the stiffness seems to be lingering, noticeable when getting in and out of the car, moving around after sitting in long meetings at work, even after running light mileage. So I try to cover up my hobble because I don’t want to give her any extra ammunition that I might be over doing it—a standing debate throughout our marriage.
So I’ve started to use The Stick in addition to my stretching. I’m not a gadget guy. Never used a Thigh Master or the abdomen flab melter. But I did purchase The Stick at a race expo after receiving a demo massage by a trained black-belt Stick expert. It’s a simple device to achieve “muscle management” and based on all the advanced science and technology of a rolling pin.
But here’s the confession. Using the stick doesn’t provide that same soothing, relaxing “ah-that-feels-nice” and melting sensation you get from a department store Homemedics massager.
Noooo! Actually rolling those plastic spindles back and forth hurts like hell! The Stick requires the same deliberate, pre-meditated intent and meanness as committing an OJ Simpson crime—only you’re also the victim. It delivers muscle therapy complete with all the same TLC you'd find in a medieval torture instrument.
Something seems wrong about bearing down so hard using this device that I’m wincing, short of breath, and begging myself to stop. But the truth is when I’m done with my Stick workout, my muscles feel loose and limber— better than the benefit of just stretching and cheaper than a daily massage. And admittedly, over time, I’m no longer writhing in pain with tears rolling down my face.
The real painful part, however, is when I get busted—caught by Mary—rolling that weapon across my quads, calves, hips, and hammies. She asks if instead of rolling and flattening my muscles like a pre-schooler with Play-Doh, maybe I’d be wise to back off my running a bit. Bless her heart, but she doesn’t get it that I’d rather endure the muscle management, aka, wince in pain, on the family room floor in order to enjoy a better run the next day.
Secretly, I think she ought to be glad I don’t actually use her fancy marble rolling pin on my grimy, sweaty legs.
Tom, It's time for the big race which means it is again for some useless advice. 
You have been such a good sport in listening to my Running Fashion Tips and Advice to Run a Marathon, that I thought a third time just might change your life. Sit back, my student, for a quick course on how to successfully run North America's largest and best Cross Country Race - Living History Farms Run - this Saturday.
You see readers after all these years running and living in Des Moines, this is Tom's first time running the Granddaddy of all races for us average, ordinary, slightly crazy runners. Yes, he is 48 and still a (LHF) virgin.
Tom, here are a few tips to get you to and through the race. I will look to my other veteran LHF races to pass along tips to - but these should get you started:
can get a good grip on a tree, a rock, a rope, a fence or the side of a hill. My favorites are the kind can pick up at Menards or a farm store - rubber on the grippy parts and a relative heavy weight. The other reason they need to be thick is to cushion against the help-your-fellow-runner-with-a-boost-to-the-booty as they climb out of creeks or over fences. I know you are helpful person so definitely bring along an extra layer of protection to be ready to handle the butt of a complete stranger.
discouraged the use of spandex in my Running Fashion Tips post before - but it has some useful benefits for this race. By about the 6th creek you wade through you will be wet - especially your pants. I have been mooned by about every type, age, and build of runner over the last few years. They wear some old sweat pants...sweat pants get wet and heavy...rear view runners get full view. My advice you ask? Spandex goes underneath an old pair of running pants. I like you, but there are some things that friends shouldn't see - and I guarantee I will be pulling up the rear.
e still so good. It doesn't matter that the cold weather usually chills them into hard lumps of greasy dough with sugared glaze - they are so worth the effort. I am sure that there is an easier way to grab donuts on a Saturday morning, but this is the most fun way I know. And for the beer...you know what my car looks like...the beer will be there as a reward. All Loungers are welcome to stop by for a cold one!And don't you worry - I will be there with my handy, dandy camera to catch the action. There may be some virgin photo opportunties in your future. And the best part, so many of our new and old friends will be there to run with us like: Kirk, Kent, Betsy, Art, Mary, Sarah, Jim, Brett, Dan, Mona, Mike, PinkRogers, Stephanie, Tina, Wendy, and Angela . (I am sure there are more that I am forgetting - so if you are reading this and will be there - let me know - it will be fun to connect.)
It is going to be so much fun, I can barely wait for the big day. LHF pro's, don't forget to drop off your advice for Tom. And if anyone has any great sayings for a Tshirt - let me know. I am not the costume type but not above making a new Tshirt.
See you there!
There was some great marathoning going on over the weekend. Special congratulations to some Richmond marathoners, including Bill, David, Jason, and Sandy. I'm sure I left out several. Please let us know if and how you ran, and tell us when your race story is up. Don't limit your race reports to marathoners either.
Following Amy’s recent post about beer and cookies, I’ve noticed my post marathon recovery has been a bit unconventional. Seems I’m craving certain foods—even thinking about these foods while running.
One food I can’t get out of my head is macaroni and cheese. We’re not talking a special comfort food prepared from somebody’s aunt’s recipe published in a church cookbook with a blend of five cheeses and that mouth-watering golden baked crust. Nope.
I’m all about Kraft macaroni and cheese. Boil water, dump, cook, drain, mix and twenty minutes after cracking open the box, I’m sitting down to a plate that should feed four—and it’s all mine. I would never have been so lucky growing up with my brothers and sisters, so the eating seems more special.
And BTW, whatever happened to that inner voice that used to warn me about eating too much starchy food? We don’t even hear about starch in food anymore. Carbohydrate must be the new starch.
The good news is I’m trying to balance the different food groups. Yup, my meals aren’t only made up of those cheesy elbow shapes. You'll be pleased to know I also eat the character shapes like Rug Rats, Scooby Doo, Spider Man, and Sponge Bob.
Doesn’t the variety in macaroni and cheese shapes somehow constitute a food pyramid?
Today is weigh-in day for the Holiday Weight Loss Challenge and I’ll be reporting for the first time. You can bet my M&C consumption has established a hefty baseline.
If my weight went in the direction of the stock market, I'll be pleased.
It was a really good week for average, ordinary runner because cookies and beers gained some respect in the food chain.
In short, beer is good! You have heard the results from the beer study that showed that "a 
glass of beer is better at rehydrating the body after exercise than water." But, it didn't stop there, the study also stated "sensible drinking of one or two units (of beer) a day can reduce the risk of heart disease, dementia, diabetes and Parkinson's disease." And that beer ingredients are a "rich source of vitamins and minerals." Now the fact that spokesperson for the Campaign for Real Ale shared the news is besides the point. For more information, you must stop by Cranky Fitness and ready her excellent post on the study.
And we all knew cookies are good. But my family has single handedly pushed the breakfast cookie production into the zillions. It all started a few weeks ago at the Des Moines Marathon and quick visit to Eric Baker's breakfast cookies. She was a delight to meet, but her cookies are what have left the biggest impression. I will eat anything shaped in a circle and named a cookie. But then to find out I can have them for breakfast and they have none of those awful things I shouldn't be eating - I think I cried. Is she an angel sent from above? Could it be for real?
I smuggled a few of these home a few weeks ago - hid them away. But everytime I went to grab one - they were gone. My husband got hooked and is making a special trip to stop and stock up on them. My kids are snitching them too! Cookies for breakfast - life is good!
And as you sit back and find joy in your cookies and beer this weekend, stop by and read
the funniest post I have seen in a while written by Johnny Virgil at 15 Minute Lunch. Beautifully written, this post, titled "Strap In, Shut up, and Hold on. We are Going Back" give you a tour through the 1977 JCPenny catalogue. His narrative is one that will definitely cause you to snort cookies through your nose - so consider this a far warning. Thanks to 21st Century Mom for telling us about it.
Ah yes, cookies...beer...laughs... Life. Is. Good.
I was thinking back to the first few months of this year of when my running was going really well. I had lost almost 15 pounds, I felt strong, and I was running really well. And during these months I was pretty religious about my cross training, and especially with my ab, back, and leg strength training.
What motivated me so? A race? Not hardly. I much more vain reason. My husband and I 
were heading to Jamaica to celebrate our 15th anniversary and I really, really, really, really, really wasn't looking forward to the swimsuit thing. I had hopped on good 'ole Lands End modeling tool and realized that no matter which "super slimming" suit I bought, it still looked more like bad spandex on a cabbage patch kid. So on January 1st, I used all my powers for good to drop weight. But more importantly, drop the gut and get in swimsuit form.
It worked once, so I am thinking it is time to do it again - but with a twist. I am finally ready to head out of "ordinary" running that Tom talked about last week. I have had my fill of running for fun and I am ready to run for a reason - a race. I would love to combine the two things - a racing vacation in a warm swimsuit place. Putting those things together will get me in great running form.
I need your help. I know Iowa will not be my destination vacation for this adventure. It is already freakin 20 degrees here in the morning! I need something south of Interstate 80 - something warmer than the midwest. Here is my wish list:
Any ideas? Any favorites? My current worldly travels are pretty well constrained to a 20 mile radius between work, kids school, kid activities, the store and running trails - so I am pretty easily impressed by just about any location.
Side note: Have you checked out the video resources on Runners World that gives 3 quick exercises for ripped abs and 3 for leg strength? They are pretty good reminders of the oldies but goodies and exercises that are good for us.
She doesn’t know the exact details of how or when “it” happened. We’ve talked it over, and now it’s apparent she was over training following a schedule of high mileage, excessive speed work, and frequent racing.
The kicker is she was following a training program custom-designed by a coach she hired to help her achieve a very specific marathon goal time. Before hiring the coach she’d run some very consistent race times, progressively getting better. So her strategy was she would tap into the expertise of an experienced coach and runner to guide her to reach a challenging goal.
Actually, my friend acknowledges her share of responsibility for over training. She fell into the alluring mindset of more + faster = better. Her running was cruising along during those peak training weeks—legs feeling good, race times dropping, more miles, and seemingly able to tolerate more demanding workouts with less recovery. Then the slight soreness set in and a series nagging injuries unfolded until she was trying to hold herself together to hang on until race day without pain and without losing much fitness. Even after the possibility of achieving her goal went out the window, her coach kept piling on the miles and speed sessions.
The foremost responsibility of a running coach is to accurately understand what the runner is consistently and predictably capable of doing. From that capability assessment the training schedule is built. Anybody can splice together weeks of training to resemble an ambitious, upward-trending routine. But when the runner’s capability isn’t accurately assessed, all the tailored workouts and super secret training workouts don’t mean squat.
Hiring running coaches seems to be on the rise, and I think that’s great, so long as runners' capability are being assessed accurately. Most runners will bust their butts trying to run the right workouts. But knowing where to start—mileage, intensity, recovery, etc.—is one of the key matters adult runners entrust to a coach to figure out and closely monitor.
Just like a friend takes away the keys from a friend who shouldn’t get behind the wheel, a good coach needs to help runners avoid the land mines of overtraining.
That’s what they’re paid to do.
Chart on flickr by Mnemonix
As part of my Human Resources job, I am helping lead a project to change the way we deliver HR Services to our company. Part of my job is to figure out how to help the HR teams move from point A (today) to point B (future model) as successfully as possible. I help them spot the potential issues that might occur and find a solution so those "issues" don't become problems.
Let me tell you, it hasn't been easy trying to keep all the teams headed in the right direction. They all have different issues and are moving at different speeds. 
In a meeting yesterday, I launched into a running analogy to help drive home this point for this group. I explained that this big transition was just like we were all of running a race. It went something like this... "We will all finish, get there at different times, and in order to finish well, each group has a slightly different set of muscles that we need to build. We just need to figure out which muscle group is the weakest and how to make it stronger so we don't injure ourselves in the process...."
And then I trailed off...I had a revelation about my running. I haven't been managing my own running "risks"! Sure, I look at how to get to point A to point B with my training plan - but I don't take the time to think about my risks (my hip, my back, my knee...) and then I get injured. This summer, my subconscience knew that skipping my strength training and stretching would cause my back to hurt, followed by my knee. But I seemed to selectively forget about these trouble spots until I was in trouble. And you know as a runner, that is the wrong time to start to think about them. I violated a Natural Law of Running:
Natural Law: Manage the "risks" of your running or they will manage you.
If I could go back in time and take a more rational approach, I know that I would have done a core set of strength training and stretches to compliment the running and biking. And, I would have scheduled "maintenance" appointments with my chiropractor. I would have been smarter about the training schedule. I would have made time for the nonrunning essentials. I would plan for the fact that a runner like me can't live on running alone.
But I took a risk... a big risk... ok - a big, stupid risk - instead. I did complete both the triathlon and the duathlon. But I paid for it big time! I took me over three months to return to a semi-normal state of running and that was after ALOT of recovery, doctor's visits and missed miles. Those risks ended up managing me for 92 days. That is a long time of being told what to do!
I am finally back into a regular running schedule. I am going to take the lesson and thow away the experience of the last 92 days. I am going to adapt and improve. I am going to act on the solutions for each of my risks:
I am going to strengthen my hip, back and core.
I am going to stretch my back, hip and knee.
I am going to return to a better running weight.
I am not going to "cram" miles.
I am going to manage my running a bit smarter because I am a whole lot wiser. I will not let my "issues" become problems. No more injuries, no more pain. This time, I am going to do it right.
Photo of Oh my gosh! on Flickr by theveryquietroom
