Runners Lounge

Take It and Run Thursday

Welcome to Take It and Run Thursday!

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

Today's theme is .... Motivation. 

It's quick and easy!   Just post your name and the title/topic of your post in the first spot and the link to your post in the second spot.     And then read and enjoy!

Next Week's Theme is ... Half Marathons.  Share your training plans, tricks, racing secrets, fuel and hydration plans, recovery, favorite songs, favorite races, or any advice on half marathons.    There are so many Loungers who have run or would like to run the half marathon  - so share until it hurts.

Click here for a link to all the great posts submitted on Motivation.

Plan = Motivation

I am a planner.   I plan everything.  Part of this is necessity and part driven by personality quirk.  I know that my loonngg nagging injury in 2007 is a result of too little planning and too much cramming and ad hoc running.   Tom's post yesterday on running plans was just the push I need to make a plan.   It's time to commit and get a plan.

I have been pretty quiet on the topic.   Which is unusual.  Usually, within a day of my last race of the year, I have my race schedule mapped out, the training runs laid out on the calendar and I am set.   The only exception was in 2007, at just about this time, that I scrapped the entire calendar and plan and ran "planless" for a year.   Skipping all my favorite races and runs to make time for other important things in my life.   11 years of calculated, well planned running schedules swapped out by an open calendar of nothingness.   But the year "off" taught me alot of things about running including how beneficial it is to run for fun, the pure enjoyment of running socially with friends...and...how desparately I need a schedule.

For my planning, I have been debating which platform to jump on: "get faster" or "go longer".  As I have considered this, I have rolled around Vanilla's "Shave your 5K challenge."   Getting faster would be a pretty cool thing to do.   Do you remember that scene in the Spirit of the Marathon where the guy tries to show us how fast elite runners actually run and his treadmill doesn't go that fast?   Come on...speed is so cool!

And then, of course, I have seriously considered going long.   Maybe it is time to break out my marathon mind and body again.   And do it right this time.   The Spirt of the Marathon movie really, really made me think about give it another go.

But after alot of consideration, I know that to stay motivated and engaged in my running plan this year, neither "platform" feels right - they wouldn't be the right goals.  My heart isn't into either goal now.   Which has been perplexing to me.  I kept thinking to myself - if I don't run for speed or distance - what the heck other goals are there?   And then it hit me - it's another year of running for fun.   I really enjoyed the social, no pressure aspect of just heading out alone or with others and running.   

So, I am going back to my old loves, my favorite races of Red Flannel 5K in February, and Drake Relays 8K in April, Dam to Dam 25K in June, Cyman Triathlon in August, Living History Farms 7 miles in November.   My only goal for each one is to run it with a friend.  No time goals, no pressure - just run it for fun.

On top of these races, I have three more goals: 

1)  I want to be a stronger runner by the end of this year.   I want to train and run for all these races injury free.   By end of this year, this nagging back/hip issue will be such a distant memory that I will think I dreamed it.

2) I want to run two races, not in Iowa, that I have never run before - and with a running friend.  I want to break out of my routine and try something new and see some new running sites.   Of all the goals - this will be the most challenging for me to find the time - but I know it will be the most motivating thing I can do for my running this year.

3)  I want to help two people start their running career.

Ahhh...I feel better.   I feel the motivation pouring in.  A little direction and commitment is a good thing!

In Praise of Running Plans

Tuesday posts are focused on back-to-the-basics of running for beginners and experienced runners.

People with a plan do better than people without a plan

I’ve fumbled through January, getting in my runs here and there, missing or falling short on more runs than I care to admit.  Looking ahead, I’m reminded of the usefulness of creating and following a plan for my running. 

Whether we call it a running plan or training plan doesn’t matter.  Makes no difference whether we design the plan ourselves or take it straight from a web site or book. The point is a good plan is worth its weight in gold—or Gu packs, or doughnuts, or pizza.

During marathon season, I map out a 16–18 week schedule detailing my training to include the right blend of easy, speed, pace, and long runs.   When not training for a race, I usually get good results planning 3–4 weeks out, even if most of my running is low mileage and slow.  The point is not having it all right and perfect with the certainty of a TV evangelist.  Instead, a plan gives me a road map to where I’m heading.

I’ve learned the hard way about being a slave to a running plan.  Following a running plan too rigidly feels more like boot camp and can wind up getting us injured, disinterested, and without enjoyment and satisfaction.  Instead, I’ve identified a few advantages to using a plan to guide our running.

A plan motivates me to take action.  Even when the conditions are imperfect, my plan cajoles me to get out there and accomplish something for me.

A plan shows possibilities.  Reviewing a plan reveals when to ramp up, back down, rest, peak, cross train, taper, race, and not race.  A plan captures my best applied thinking about what I know about running and training well.

It’s an agreement with yourself. Training plans aren’t binding.  But a good running plan reminds me I have this partnership with myself and helps me hold up my end of the deal.

A plan is like a running partner but without the sweaty smell.  It increases the likelihood I’ll get in the running that I planned when I planned it.  A good running plan helps us prioritize and make the best use of our limited time.

Takes the mystery out of day-to-day planning.  Without a plan, I’m scratching my head each day wondering what to run.  This by-the-seat-of-my-pants planning and wondering often leads to repeating the same-old-same-old or even procrastinating my running.

Gives me purpose and milestones. With a running plan, the stage is set to accomplishing something.   Without a plan running my goals are good intentions wrapped in vapor.  I find my running plan sets the stage for improvement.   It’s how the good stuff builds on the good stuff.

Finally, a running plan gives me something to cheat on.  You can’t play hooky from school on Saturday.  Similarly, not running when there isn’t a planned run isn’t nearly as fun.  The greatest escapes start with a plan.

Don’t get me wrong, I love spontaneity in running.  Just like a friend who drops by unexpected or a weekend afternoon that turns into a nap, some of the best runs are not planned.  Those are gems, but we can’t count on them.  So a running plan gives us more predictability about our running.

There have been plenty of stretches in my running life when I’ve wandered care free and without a plan for my running.  Those have a time and a place too.  But consistently and predictably I’ve learned the timeless lesson...

...that those who have a plan do better than those who don’t have a plan.

Plan on Flickr by PibeFision

Planning book on Flicker by wsox23 

50 ways to find time to run (well, almost)

Am I the only one still having a hard time finding time to run?  The holidays are over...way over.  No excuse there anymore.  We have pushed past the really cold, really dark part of winter.  Can't count that as a reason.   But work and home is very busy.  Very, very busy.  Over-the-top crazy.   It always seem very difficult to squeeze one in.

But, still, come on Amy, enough.   The run isn't asking for hours a day.  30 minutes would do just fine.   Out of the 1440 minutes in a day, the run just needs 30 of them, which is a measly 2% sliver of your entire time for each God given day.   Certainly you can these few minutes.

As I was pondering the math and my dilemna, Paul Simon came on the radio singing "50 ways to leave your lover..."    And it that moment, I found myself singing along to one of my most favorite songs in the world, but with a renewed mission.   To leave the excuses and to find 50 ways to find time to run.

You know, good ole Paul had some of them already figured out with a few of the original lyrics with the classic Just slip out the back Jack , Make a new plan Stan, and Just get yourself free.

I think I will count them as three of my fifty ways, and here are a few I came up with:

4.   Cut back on a few of those long hour + meetings and take the time saved to run on the way home from work.

5.  Schedule, schedule, schedule.   A bit more mamba action in front of the family calendar to find the chunk of time.  It isn't going to happen if it isn't scheduled.

6.  Break down and get the babysitter.  Time to bring in the reinforcements again.  Babysitters aren't just for the few times we head out each year, they are just as useful in watching kids to go for a much needed run.

7.  The treadmill.   It's right there in the basement.  Safe, well lit, warm and always ready.  Time to break down and use it some more.  Only 5 weeks until the time change.

8.  Wake up call.  Set the alarm 32 minutes early, have your clothes ready and run downstairs to get in your run.   You will appreciate they day so much more if you have one under your belt.   And what is 32 minutes - its not going to be the difference of a good and bad nights sleep for you.

9  End of the day wrap up.  What a better way to have some time to pull together your thoughts than a nice gentle run at the end of the day.  Yes, I know you are tired and just want to sit, but a run can be more relaxing than couch time.

10.  Give yourself a reason.  Instead of treating it as a luxurious use of time, make it a requirement.   Call a few friends and commit to a time you will meet them to run and then follow through.

11.  Adjust, go with the flow.  On the days when 30 minutes won't work, then try for 25, 20, 15, heck - even 10.   It is better to get out and move a little than none at all. 

12.  Lunchtime.   With an hour lunch, you could do 30 minutes run and still be cleaned up and back at it in an hour.  Yes, it may be a pain - but which is more painful?

13.  Really desparate solution.  If you have a shorter lunch or find yourself with 30 minutes free at work, walk and work.   Do a walking meeting or a walk at lunch.  Just keep moving.

14.  Find a few more races.  Outside of the races you normally do, add a few more on your calendar.  Not only will you be more commited to train and stick to your runs, but on race day, you know you will show up and get some miles in. 

15.  Pay yourself to run.  Give yourself a dollar for every mile you run either literally or on paper.  Save the dollars for some running gadget or gear thing that you are really looking forward to.

Ok...by the time I got to 15 in my head, the song was over.   And so was my list.  Anyone have any really good ways they find time and motivate themselves to make time to run?

Photo on Flickr by Kris Kros

Around the Lounge

Traditionally, the third week of January is the coldest week of the year.  We enjoyed -13 degrees on Wednesday, so let’s hope the worst is behind us.

While it was cold outside, matters were warm and very busy at the Lounge.  Sixty new friends joined the  community you are part of and building.  They represent every running interest from all over.  Let us introduce you to a few new members:

Dodie, who is committed to running to deal with diabetes and other health issues.  SJTony also is battling the Hulk he calls diabetes.

RoadRunnerChick loves what she’s learned about running and now is enjoying ultra running.

EERunner is a club leader and is inviting his friends and members to join the lounge to better communicate with each other.  He’s set up a Lounge Group just for his Long Island running club

Mjjimenez is Mary who enjoys the shorter distances and last year set PRs in several races from 5 miles to the half marathon

Tonymaniac,  Tony is aiming to run 1000 marathons and he has completed 156 already!

julief01 Just started running this past summer and is planning to run her first half marathon this summer

Jcasselman doesn’t consider himself a runner, yet he is out the there enjoying and challenged by some of the same experiences the rest of us are

Carmen, a massage therapist, who ran her first marathon at the roast in Chicago last year.  She’s looking for a better experience and also to connect with other runners

These are just a few of the new members we’re meeting at the Lounge.  Stop by to visit them and introduce yourselves as well as to other new members. You can never have too many running friends!

New Articles For Runners

This week we added several articles to the Know-How section of the Lounge.  One author is anew Lounger, Annette, who lives and runs in Colorado and has written about How To Set and Achieve Your Running Goals.

Other new articles this week are about:

Stretching

Selecting Shoes

Tips for a Healthier Core

Vitamin Power

By the way, one collection of Loungers have formed a  Lounge Group based on what they have in common--they're all employed by the same company and training for the San Diego Rock 'N Roll Marathon.  Way to go!  That's what the Lounge Groups are for!

Finally, Thursday was the first in an ongoing series of Take-It-And-Run-Thursday, which was a rich collaboration of advice by twenty runners on the topic of The Basics of Running.   Check out what others say is important to getting started running.   

This coming week's Take-it-and-Run-Thursday topic is Motivation.  Please join us to add some of your best advice.

It’s Super Bowl week, so hope everyone makes it a super week and may your team win!

Open Mic Friday: It's a thin thin line

Hi everyone, I'm Nat. Amy and Tom were kind enough to let me ramble on here for a bit. Hope you enjoy.

I was having a good but hard run last Tuesday night. I knew it would be hard. I'd been psyching myself up all day. Not like Monday. Monday was amazing. It was one of those right from the start super easy, run forever kind of runs. I don't get runs like that often. But Tuesday it snowed all day. The sidewalks weren't clear. And I had to watch my step. At a guess, we got about six inches. It was a slow run. I watched my form. I had to think about the steps. It's a hard slog. Only two intervals left, 10 minutes. I can do this. Still the mind wanders from the task at hand from time to time.

I was slow and worn out. But I hate treadmills (a lot) but I love winter. I live in Ottawa, I'd rather a winter like this, than rain for six months. Not much keeps me indoors. Tuesday was on the iffy side. There was a lot of snow and the sidewalks weren't clear. But I'd had a politically difficult day at work (I hate office politics.) I needed the run to wash off the stress of day. The run is where I find the calm and the solitude. But I only had 10 minutes to go, time to think about reverting from runner to mother. Too bad really. I was enjoying the solitude. Maybe I should tack on another mile. But it's marathon training. I will stick to the program. Save my legs for 16 on the weekend.

It's a quiet place the last mile, it's the one where I get emotional. Really doesn't matter how long the run is. I was thinking about this post, and running, and motivation. The warm (dry) house and supper almost being on the table. The Shamrock Marathon I'll be running in March -- and the fear.

Springsteen, Tougher Than the Rest comes on the Shuffle. Possibly one of the best love songs ever. (Seriously go read the lyrics.) I always feel that Springsteen is The Man singing to me. Really it should be our song.

I am amazed at how life has changed for us since we started running. Those 10ks in Off-the-beaten-path New York and in rural Ontario, the ones hosted in small communities, where the after race treats are homemade. The wonderful dinners where the pancakes are bigger than your head, the sandwich shop run by stoners. I love these little road trips. It's the three of us meeting the world. I call it exploring the world in our own backyard. Let's pack up the car and go. And I play with the concept of freedom and the open road in my mind.

My boss turned to me the other day and said "You know you can just go somewhere and not run?" It stopped me dead in my tracks. I turned to her and said "Then what would be the point." I've seen parts of these towns and cities I never would have otherwise. (My race times are always slow because I like to take it all in and then I don't really want it to end.) The amazing stories in the back of the pack, I think I have started collecting them and should write them all down. Where else would I get such an exclusive tour and interesting tour? And why would I want to pass that up...

Thanks Nat!  Next week, get ready for the smooth stylings of Coffee Betsy!  If you would like to share your running advice, favorite running resources, a tip or tool, or just chat about running, drop me a note and we will get you in front of the mic.   

Take It and Run Thursday: Basics of Running

Welcome to our first Take It and Run Thursday! 

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

Today's theme is .... the Basics of Running.   

Talk about the tried and true truths and lessons about running that you have learned over many a mile.  Look back at today's post, your last few posts or last year of posts, and drop off your link to share with other runners.   It can be a few phrases or a whole laundry list - your choice.

Here's how to do it:  At the end of this post is a cool little program (Mr Linky) that allows you to automatically post your link within this post.  You don't have to wait for me to finish eating my cookies and dusting the crumbs off the keyboard to get some link love.   You can link up right now!  It's quick and easy!   Just post your name and the title/topic of your post in the first spot and the link to your post in the second spot.  That's it!   And the best part....when the day is done, all of us will have a list of posts on this topic that we can learn from.   

And a little incentive:  Tom and I will select two of the links to feature this week and the owners will receive a pair of DryMax socks, compliments of Gus at DryMax.  If you haven't tried these little pieces of sock heaven, you are in for a huge treat!

Drop off a comment and let me know what you think of this experiment.  If you want to play...

Next Week's Theme is ... Motivation.   Inspired by Rob's recent post about motivation.  What gets you motivated?  Takes away your motivation?  What do you tell yourself?  How do you keep going when it is cold, dark, windy, cold....or hot, humid, windy, hilly?

January 25th update:

And the winners of a pair of completely-awesome-will-make-you-want-to-run-longer SOCKS are....

• Nat - for her rousing, deeply spiritual running version of the 10 commandments.   You gotta' love commandments that start with Thou Shall Not Be a Pansy-Ass.....
• Heidi - for her list of 9 things to remember as a runner

Thank you to DryMax Socks for sharing the socks with the Lounge!

Click here for a list of great posts about the Basics of Running.

7 Truths of Running

I have been recently tagged by Angela and Art to tell 7 things about me.   I did this in November and really don't know if there are 7 more things I could tell you about myself that I would want to admit to ... outloud ... in public.  So, I decided to combine that great theme with Basics of Running theme for our first Take it and Run Thursday and share with you 7 truths I have learned about running.

It's taken me almost 13 years to learn these lessons.   These lessons are not so much about the nuts and bolts of training runs, or hydration, or hill repeats.  They touch on the harder parts of running that derail us from our goals, make it hard to start, impossible to stay with it, or somedays make us wonder if we were really cut out for running.

7 Basic Truths of Running....learned the hard way:

1.  There are many right ways to run.   Early on, I truly believed that there was a right way  to train for a race and run.  A perfect pace, the right distance, the right trail or track, even certain clothes.   After a few years of reading many books, trying the "right" plans, I found out that many of the plans were right - just at different times and for different people.  Play around with them until you find one right for you.

2.  Just Try It.  Starting is the hardest part.  No one wants to fail or come up short.   But you really never know if you can do a 5K, 10K or a marathon if you don't try.  Andria recently posted this quote that she saw on a group of runners at the Disney Marathon - I think it sums it up perfectly - Dead Last Finish beats Did Not Finish which trumps Did Not Start.   What is the worst thing that can happen?

3.  Lots of Little Things Turn into Many Big Changes.   Especially if you are a later in life new runner - you know the power of evolution.  For the first few runs you think you will die or want to die and wonder if it will get easier.   And then over weeks and months the distances get longer or faster.  You find your eating and sleeping habits changing to match your goals.  Over the next few years, you find a hobby has become a lifestyle.   It happens gradually but with lasting impacts.

4.  Life and Running don't always mix.  Expect training plans to be derailed and kicked off course because of work, family, sickness, weather, celebrations, holidays, friends, tragedy, celebration.... heck, just about everything.  The key word is "plans".  Adjust them, plan something different.  Be flexible and adapt.

5.  Speed and endurance can be obtained, but rarely at the same time.   For us average runners, trying to get faster while running longer is a too much to mix.  It can be done - but you need to be in a really good zone.  Which can be hard due to #4.

6.  Perfection is completely relative.  While almost every run is enjoyable, very few are perfect.  There have been only a handful of races that have had near perfect conditions.   And training runs...well, using the last 10 as a judge - the weather is never perfect.   And add to that the complexity of our own physical readiness, mental capability, and challenging schedules - somedays it amazes even me I can finish a run.  Don't bank on perfect - bank on reality.

7.  Talk to other runners to learn the good stuff.   The runner on the trail with you, the runner you work with, the runner you live with....they are all experts in their own rights.  I have learned the realities and possibilities of running from ordinary runners.  They tell me the really good stuff.

Flickr picture by kxlly

The body can do amazing things

This weekly Tuesday post is being devoted to beginning running.

So if you experienced runners are now planning to excuse yourselves from reading here, please don’t. Supporting beginning runners is the privilege and responsibility of experienced runners, and this blog needs your abundance of ideas, training plans, advice, stories, and inspiration to support new runners.

But where does beginning running begin?  How do experienced runners, who are some of the most helpful, wisest, and selfless people on earth, begin to pass along the wisdom of getting started running?  Rather than start with a list of tips about how far, how fast, what shoes, stretching, form, hydration, injuries, racing, and so on, I think getting started running begins with something more foundational.

Above all the vast information to be learned about running, there is one timeless lesson about running that comes first.  This lesson is uplifting and miraculous.  It’s consistent and predictable.  The number one lesson that I would share with a beginning runner is that the body can do amazing things!

The sports scientists call it the Law of Adaptation.  When we apply an effort or a stress to our body, we’re creating new capacity and capability.  Literally as soon as we finish a run, the body is already adapting to the stress and getting ready to recover and increase what it can do. 

But in my mind—which is filled with every bias imaginable about running—the number one way we can advance the enjoyment and success of our sport is to help beginning runners with their mindset.

Whether beginning runners are embracing a new sport, managing stress, transforming a lifestyle away from inactivity, managing weight challenges, seeking new direction, or building confidence, (whew, that’s a mouthful), my first getting-started message is the same to all.  The single-most important message I want beginning runners to understand and believe is the phenomenon that the running body can do amazing things!

While each of us would scoff at saying we’re impressed with our own running, I’d guess all of us deep down have been amazed with what our running bodies can achieve.  That’s what we need to pass along to beginning runners.

Be sure to drop off some advice on Take It and Run Thursday.

Pay it forward with a beginning runner and assure them how much they can accomplish with their bodies and with their running.

You're Amazing! on Flickr by Skonen Blades

Around the Lounge

This is a weekly update of what is going on in and around the Lounge.

Say Hello to Some of the New Loungers

I was reminded of the power of the running community while listening to the January 13th (#130) podcast of Pheddipations by Steve Runner.  Steve was covering the benefits of running, taking the first half to talk about the extensive physical and spiritual benefits of running.  And then, after the musical interlude, he hit the biggee.  A major benefit of running is the fact that once you start running, you become part of a large community that is there to support you and see you through your most difficult challenges. 

He went on to challenge each of us to take the message of running to nonrunners and recruit a new runner this year.  I would take his challenge one step farther.  Take the time to make a new runner feel welcome our big running community.  Help them through those bumps and worries of a new runner.  Take a minute to search the profiles and say hi to someone you haven't yet met.

And speaking of the running community, another 70 Loungers joined the Lounge this week!  We are almost 500 strong!   On an interesting side note, the Lounge is now 4 times larger than my hometown that I grew up in.   I think our little Lounge is growing up to be a small city. 

Here are a few Loungers that you may find as interesting as I do:

• Annette - A Colorado trail runner training for a marathon in July.  Check out her recent post on "why do you run"
• howtobefit - Rich tells his story of how running helped him come back from a major medical condition.
• Girlgonemiled - a running mom of who homeschools her four children.  She runs for quiet time.
• chloepink - A runner who also serves other runners by creating very cool pottery for runners.
• HenryPretzer - a 47 year old runner from CA getting ready to run his 17th marathon
• HeleneAugusta - a recent running addict - just overtaken by running in September

Don't Forget

Spirit of the Marathon Showing Thursday

Grab a friend or family member and hit the theatres on Thursday night for Spirit of the Marathon.  It is just the little burst of inspiration you need to make your training schedule seems all worth it.

Take It And Run Thursday

Hey - all you running scientists  (see Up for an experiment?" post) - don't forget to stop by on January 24th and tell us about your post on the...  Basics of Running

Open Mic Fridays

Open Mic Friday is an open format!  Author a post, let me interview you  :} , drop off a monologue, heck - tape yourself singing in the shower.    It's a chance for us to learn more about you!  If you would like to be a guest author, please drop me a note by email (amy@runnerslounge.com) or leave a comment. 

This is a weekly update of what is going on in and around the Lounge.

Say Hello to Some of the New Loungers

I was reminded of the power of the running community while listening to the January 13th (#130) podcast of Pheddipations by Steve Runner.  Steve was covering the benefits of running, taking the first half to talk about the extensive physical and spiritual benefits of running.  And then, after the musical interlude, he hit the biggee.  A major benefit of running is the fact that once you start running, you become part of a large community that is there to support you and see you through your most difficult challenges. 

He went on to challenge each of us to take the message of running to nonrunners and recruit a new runner this year.  I would take his challenge one step farther.  Take the time to make a new runner feel welcome our big running community.  Help them through those bumps and worries of a new runner.  Take a minute to search the profiles and say hi to someone you haven't yet met.

And speaking of the running community, another 70 Loungers joined the Lounge this week!  We are almost 500 strong!   On an interesting side note, the Lounge is now 4 times larger than my hometown that I grew up in.   I think our little Lounge is growing up to be a small city. 

Here are a few Loungers that you may find as interesting as I do:

Annette - A Colorado trail runner training for a marathon in July.  Check out her recent post on "why do you run"

howtobefit - Rich tells his story of how running helped him come back from a major medical condition.

Girlgonemiled - a running mom of who homeschools her four children.  She runs for quiet time.

chloepink - A runner who also serves other runners by creating very cool pottery for runners.

HenryPretzer - a 47 year old runner from CA getting ready to run his 17th marathon

HeleneAugusta - a recent running addict - just overtaken by running in September

Open Mic Friday: Thanks Running!

As I mentioned in the last Around the Lounge update, Friday's are now Open Mic Fridays!  Tom and I have met so many new, wonderful runners that we want to introduce them to the Lounge.   Our first guest blogger is a long time friend and runner, Kirk, who waxes about why he loves to run.   

“Running” became a companion of mine on a regular basis compliments of high school athletics.  It “appeared” that I undervalued the importance of following directions and was always assigned to run laps to help remind me of its relevance. I am not a scientist and thus failed to understand the important role oxygen deprivation plays in learning to follow rules and directions.

I quickly came to associate running with punishment, never to be attempted again unless I was trying to get back in the good graces of someone who’s directions I failed to follow.

Fast forward a few years.  My wife was quick to pick up on the somewhat obvious character flaw that I had carried over from High School deep into adulthood.  Through countless discussions we tried other helpful alternatives of oxygen deprivation:

- Placing a pillow over my head as I slept
- Holding my head under water until the dancing lights came
- Tying a plastic bag over my head and around my neck….tightly

But there were serious consequences to these resolutions…and you are witness to one of those by reading this…….

We came back to to what seemed to work for my high school coaches.  Re enter running into my life.  Once again running became a familiar companion.

-  Forget to take out the garbage……..off I go!
-  Miss an anniversary…….. can’t run far enough for that one
-  Was I supposed bring something to the holiday dinner?....no ride home for me

But as I have gotten older (in part thanks for some of the techniques
mentioned above not being legal in the State of Iowa and probably most states now that I think about it), I have a new paradigm for running and runners, namely:

- Runners are generally kind and friendly people
- Since they are out amongst nature, they tend to be environmentally aware and good conservationist
-  Most are steroid free, and haven’t been asked to testify before Congress……i.e. full of  wholesome competitive spirit.
-  Willing to share, and help out folks both in and out of the “running community”
-  And most directions or rules associated with running are easy to remember and seem to be for the most part relevant, and already assimilated by the time one hits 40 (look both ways before crossing a busy street)

So here’s to the runners, you know who you are
Haven’t we all , at least once been hit by a car?
We run when its cold, sometimes way below zero
As we listen on our I-pods  to the piano music of Peter Nero
We run when its hot, and the temperature is high
We just cover our heads so our brains do not fry.
We run very fast and some of us slower
I once lost a race to my neighbor on his riding lawn mower
We run around lakes and a trail if its handy
We run so we can drink a few more beers and possibly some candy
So hip, hip hooray if you like to run
And hip, hip hooray as this poem is done!

Next Friday, we turn the mic over to Nat over at See Nat Run. If you would like to share your running advice, favorite running resources, a tip or tool, or just chat about running, drop me a note and we will get you in front of the mic.

With running friends, it is never...

Too Snowy

Too Cold

Too Windy

Too Dark

Too Late

Too Much of A Hassle

With running friends, running is always just right!

Thanks Art and Nancy for getting me out there last night in a one heck of a snow storm.  It was the most fun, relaxing run I have had in a long time.   Let's do it again and bring a friend.  Mike?  Kirk?  Kent?  David?

If this winter has left you wondering if you really even want to run, find a running friend and head out on a few miles.  It will adjust your perspective about running.   As a runner, it was a good reminder that I started running for many physical reasons but I keep running because of other runners.

Running with friends keeps the momentum going.

Good reminder: It does get easier

Since my post a few weeks ago on overcoming inertia, I have been working on getting this big ole chub of a body back into a good running momentum.   In that time, every run has been a challenge.   Nothing feels easy, like it did before the holiday crash, with my running.   Instead of heading out on a run and feeling like the cover model for Runners' World, I feel like a swaddled ogre lumbering down the trail.   I am amazed that my legs can feel this heavy and be attached to my body.   And speed?  The little amount of speed I once had has been replaced by super slowness which just adds insult to injury.  Running has been very tough.

So Monday night, when I hopped on the treadmill for a quick three miles, my head wasn't in the game.  I wasn't looking forward to the run because they haven't been the most enjoyable experience.    I had a constant rambling of thoughts that went something like this....

....surely this will be a better run....its gotta be...I am a runner....this is an easy run...no big deal...slow and easy....slow, ok this is below slow...come on...pick it up...you can go faster...thump, thump, thump....ok...you can't...and what is that pain in my knee...still there...oww...limp, thump, limp, thump...definitely a new one...and the foot..a little tingle...oh, I should just get off..maybe time for a rest period...just give up running...the first mile sucks...I was never built for running anyway...and this treadmill...silent scream...man, I hate treadmills...I wish I could go outside and run...why is it always dark...and cold...why does the first mile have to suck...how many days of winter are left anyway...silent calculation...ugh....70 days left...maybe I should just stop...its not getting any easier...this is horrible...I am a horrible runner...that's it at 10 minutes, I will stop...the kids are hungry anyway...I should be making dinner...and catching up on email...and vaccuuming....and petting the dog....poor guy...the first mile sucks...the treadmill just confuses him...yes, I should stop and play with the kids and pet the dog....that would be a ton more productive than this pace...how slow am I going...you have got to be kidding...is it possible to run this slow...the first mile sucks...and wait, now my other knee hurts....what in the world....this must look ridiculous....I am moving somewhere warm...I am never running on a treadmill again...I am just sure today is the day I am going to fall off this thing...

And on and on it went for 9 minutes and 43 seconds and then....BAM...just like that, I straightened up a bit, it got a little easier, and I found myself running like a normal person.   Even in all that negative head chatter, my body kept moving forward, and it finally slipped back into a very familiar feeling of "good running".   The kind of running that feels natural, a bit easier.   That floaty, happy feeling.   It took 15 days and many tough runs to get my groove back, but I am so happy that I persisted.  The last two miles were great!  And now, I feel that addictive pull of running back again.   Instead of talking myself into it, I feel my running voice begging and pleading to ditch a meeting or get up extra early or stay up a little later.   

Ah...the planets are back in alignment.  Life is good again.

While I wouldn't want to repeat the last 15 days, it was a good reminder to keep on keepin' on.   I can't stop just because it is hard. I need to keep running because it gets easier - sometimes in the blink of an eye and sometimes less miraculously.    Either way - it always gets easier.

I found this post and video on Everyday's Athlete's blog this weekend and it really struck a cord with me.  The ramblings in my head can be a big derailer for me and this clip had about all of them in the minute of so that it played.   In the end, the negative talk you tell yourself really doesn't matter and in fact, will go away, as long as you do the most important thing - just go out there and run.  Even a little.  Just go for a run today!

Mr. Consistent...I need to meet him

This winter I’ve been keeping company with a demon.  He’s not a runner, not a supporter of my goals, and he’s led me down a lazy path.  His name is Inconsistency.

Somewhere along the line, I stopped hanging out with his opposite twin, Mister Consistency.  Instead, Inconsistency has been infecting my running, eating, and even my sleep.
 
Consistency is one of the most powerful traits we bring to our running—for that matter, to our nutrition, our jobs, our sleep, and our living.  Yet, we often abandon it in a series of bad trade-offs, poor judgment, exceptions, and neglect.

Consistency is an undervalued, powerful tool that produces unimaginable gains in our running.  Ask any first-time marathoner what got them to the start line.  It’s not any one individual workout, meal, or supplement.  It is the day-in-day-out consistency that started small and became the fabric of each day leading up to the race. 

Consistency is the secret to achievement—not like promises of Olympian stamina, instant sculpted bodies and overnight ripped abs that we read about.  Ask anyone who’s successfully managed their weight to achieve their goal.  They don’t know any more about calories, fats, sugars, and carbs than anyone else.  They know consistency.  It's "everydayness."

Consistency puts us at our best, even leaves us a little smug because we know deep down, with proven certainty that it works.  Regular, consistent running wins out over grand, intricate but skipped training every time.

Consistency grounds us in our running goals.  My periods of consistency are what steel me against flimsy excuses and bad choices.  Consistency reminds me of my priorities, to drop what I’m doing at night to do stretches and crunches—because I’m building on what I also did yesterday, and getting ready for tomorrow’s run.
 
Consistency takes the challenge of daily running struggles and reframes them into daily running habits and productive routines.   It helps us find our strength in smaller increments.  Through consistency, we accumulate a storehouse of experience that helps us face the tough running stuff.  Consistency frees us from the enormity that keeps us feeling trapped. 

Consistency builds patience.   It helps us deal with distractions and let go of running setbacks.   When we’re consistent, we treat ourselves better.  We get off our own backs for our indiscretions.

Consistency is mightier than extreme dieting regimens and meaningless streaks of training.  Consistency overcomes fatigue and prevents injuries and stupidities.  It equips us to take control of ourselves and get things done.

Joe Henderson, former editor or Runners’ World, once wrote a column detailing a year of training he invested in consistency.  He ran most days of the week “for about an hour,” and on the weekend he ran “for about two hours.”  No particular emphasis on  mileage or speed.  The result: he ran PRs at half a dozen distances that year—all guided by the consistency of his running.

Tom, I’d like to re-introduce you to MC—Mister Consistency. 

Consistency sign on Flickr by Godzilla 128

Around the Lounge

This is a weekly update of what is going on in and around the Lounge.

Say Hello to Some of the New Loungers

I have been taking the time to introduce our new Loungers.   The last list was pretty lengthy - but this one is so long is it impossible.  Over 75 Loungers joined us since our last update before New Years.  Each one of them bring something special to the Lounge - many new runners and many returning 1/2 and full marathoners.  There is quite a variety!

Because we expect (and hope) that the Lounge will keep growing at a good rate, we know that listing new Loungers each update won't be possible.  But we think it is important to let everyone know who is here.   To help everyone in the Lounge find the new Loungers, we:

• Are adding a search criteria by "date joined" - now you can search by a date someone joined in addition to gender, location, type, age, years running, and blog.   Look for that soon.
• Have added a forum for new (and veteran) Loungers to introduce themselves in the Runners Lounge Water Cooler.  Stop by and introduce yourself or say hi to others - chat about running.

Lounge Group Chatter

Groups are a great way to keep your running club (whether it is a formal one or a group of friends) connected between runs and planning for your next runs.   A couple of new groups for this reason have been added by a couple of our new members, including:

• Merced Running Club, created by DSimonsen, is a group for the runners who support running and racing in the San Joaquin Valley (CA).
• Utica Roadrunners, created by mparsons

Groups are also a way to network and create conversation between runners who are planning on running an upcoming race.

• Stop by the Walt Disney World Marathon group to say congratulations to our runners who finished the 1/2 marathon, marathon, or Goofy challenge this weekend.   
• Running the Country Music Marathon?  If you are, join suzanne at Team Nelson as she and her fellow friends and employees join forces to run the race in April.    The President of her company, mhyatt, has challenged 25% of his employees to run with him - and he is moving closer to the goal each day.

Upcoming Way Cool Things

Take It And Run Thursday

Based on your feedback from the "Up for an experiment?" post, looks like we will give it a try.  How exciting!   Here is what you need to do - relax, this won't hurt a bit!  It is quick and easy.

Between now and January 24th, write a post (or go back through your old ones) on the topic...

Basics of Running

Basics of Running can include any tried and true "rules" that you know work for you that help you runner better, injury free, faster, longer ... or whatever you consider a key element of any runners training and racing plan.  It can be 3 sentences, or it can be 2 pages.  It can be a compilation of what you learned the hard way.  Or, it can be a list of the best books, websites, and training plans you have found.   Heck, it can be a little bit of all of that.  There is no right way.  The only wrong way is if you don't participate. 

On Thursday, January 24th, stop by this blog and post your link to your article. 

I have a tentative title for this little party - Take it and Run Thursday - because I hope you will find it a fun way to drop off some tips and pick up another.   If it works, we will add it as a regular part of our blog.  If not - well - looks like you will be stuck with posts from Tom and I for one more day each week - eeck!

Open Mic Fridays

We have met so many interesting runners over the course of the last year.  While we try to pass on many of them to you through our blog, there are others we just want you to meet "in person".   

So we are opening up the floor on Fridays for any Lounger to talk to our running community.   Share your story, tell us your tips, ask us a question, promote your blog - whatever you would like to talk about....well, as long as it is related to running.  You need to leave the random unrelated thoughts for me.  :}   I have the first few guests lined up - they are fabulous people I have been dying to introduce to you - but we will need more!

If you would like to be a guest author, please drop me a note by email (amy@runnerslounge.com) or leave a comment.   We would love to have you!

This is a weekly update of what is going on in and around the Lounge.

Say Hello to Some of the New Loungers

I have been taking the time to introduce our new Loungers.   The last list was pretty lengthy - but this one is so long is it impossible.  Over 75 Loungers joined us since our last update before New Years.  Each one of them bring something special to the Lounge - many new runners and many returning 1/2 and full marathoners.  There is quite a variety!

Because we expect (and hope) that the Lounge will keep growing at a good rate, we know that listing new Loungers each update won't be possible.  But we think it is important to let everyone know who is here.   To help everyone in the Lounge find the new Loungers, we:

• Are adding a search criteria by "date joined" - now you can search by a date someone joined in addition to gender, location, type, age, years running, and blog.   Look for that soon.
• Have added a forum for new (and veteran) Loungers to introduce themselves in the Runners Lounge Water Cooler.  Stop by and introduce yourself or say hi to others - chat about running.

I love your pants

There are 70 days left of the dooldrums of winter with few holidays to celebrate soon.   But never fear, there is something to put a little pizzazz into your runs.   I stumbled across Running Funky as I was doing some visiting across the web.   Running Funky is something fun in the gray of winter.

Running Funky is owned by Bethann Powers, operated by Julie Rock, and is a dang fun place to find colorful and creative attire for running and other fitness.  Bethann’s goal is "to help the world get more colorful and exciting while allowing each person to express themselves.”  And she’s taking cool and zany to a new level.  Bethann and Funky Running are spreading the gospel of putting funky into running.

Now stay with me before you go to the website.

Running Funky is doing to running apparel what Apple is doing to computing—making it fun, exciting and conversational, only using spandex instead of technology!  Even their web site is novel and fun.  In addition to funky tights, the product line includes options like T-Funk, Funky Shorts, Funkitards, Long Underfunk, and Sleeveless Funk.

Bethann has thought of everything.  Want to look like a leopard?  Paisley?  Checkered?  Plaid?  Polka-dotted?  Psychedelic?  She has a style for every imagination, emotion, and whim.  Athletes can choose among hundreds of colors, designs, and patterns.

Makes me want to use words like "far out" and "groovy."

They even have funky bike seat covers so you can be wearing your favorite wild tights, get off your bike and it will look like your butt left its pattern on the seat.  My daughter, Laura, loves their scrunchies and says life doesn’t get any better than when scrunchies match your tights.

Amy, I think these would have you revise your spandex rule for Running Fashion tips?

If you’re still reading this and haven’t been swept up in their site and products—well, you’re probably an exception.

Just when you thought winter running couldn't be any more fun - surprise - fun spirits like Bethann and Julie find a way to make it even more enjoyable.

Up for a little experiment?

One of the things that I really love about the Lounge is all the new people that join and we get to meet everyday.  It's not just because I love meeting new runners - that in and of itself is cool.   But an even better benefit is meeting their part of the web world.

Have you noticed that each runner you bump into in the web world has their own little web of contacts, friends and resources?   It is amazing when you start to dig in.  Just when you think you might actually know almost all the bloggers or running resources out in our big virtual world, you meet another runner who is part of an entirely different network of runners and links and resources.

For example, when I was reading Wes blog last week, I hopped over to Paul Kindzia's blog to check out his post.  I love his idea of a "streaking challenge".  I have taken on, albeit a bit more informally, his streaking challenge to see how many days I can do 30 minutes of cardio (any kind, type or shape).   Next I followed the link trail of two new Loungers - Bill and Michael.

Bill's post on the Spirit of the Marathon that reminded me that it was coming up soon.  He has also a great blog for the middle to long distance runner that has great tips each day.

Michael Hyatt joined the Lounge and brought a whole another list of resources.   Michael has challenged 25% of his employees at his company to run a half marathon with him in April.   And to help them, he has provided a list of resources to get started and keep moving.  It a little web world that is both informative and motivating.

By visiting their web worlds, these three guys and their web world and resources have reshaped my running and training plans for the next month.

And all these little webs and pieces of running wisdom got me thinking, what if we found a way to collect all the knowledge of us "ordinary runners".  What would happen if we all put our virtual heads together?   Even though many of us aren't elite athletes, coaches or authors, it doesn't mean that we haven't earned a well deserved PhD in running.   Whether you are starting out and have run one day, or maybe have 50 years of running under your belt, or somewhere in between - all of us have lessons learned that make us wiser and better runners.  

So let's share it.  Let's bring it together.

Here is my idea:

• Let's pick a topic every few weeks.  It could be something like 1/2 marathon training, beginning running, finding time to run, running in the cold weather/snow or staying motivated.   We will post the topic so everyone knows what we are discussing.
• If you want to participate, write a post on that topic and leave a link to your post in the orginal post stating the topic.  Remember, your post can be about your own learnings/wisdom on the topic or it can be a list of resources (books, podcasts, websites, blogs, gear, etc) that you use related to the topic.
• At the end of the time (let's say about 2 weeks), we publish a post with a list of all the links to the posts and point out all the new tips, resources, websites, etc for that topic.   It would be like the blog carnivals you see around the blogosphere.

What do you think?  Would you like to give it a try? 

Leave a comment and let me know what you think.  If you are up for the experiment, let me know what topic we should try first.

January 13 - Update:

Based on your feedback from the "Up for an experiment?" post, looks like we will give it a try.  How exciting!   Here is what you need to do - relax, this won't hurt a bit!  It is quick and easy.

Between now and January 24th, write a post (or go back through your old ones) on the topic...

Basics of Running

Basics of Running can include any tried and true "rules" that you know work for you that help you runner better, injury free, faster, longer ... or whatever you consider a key element of any runners training and racing plan.  It can be 3 sentences, or it can be 2 pages.  It can be a compilation of what you learned the hard way.  Or, it can be a list of the best books, websites, and training plans you have found.   Heck, it can be a little bit of all of that.  There is no right way.  The only wrong way is if you don't participate. 

On Thursday, January 24th, stop by this blog and post your link to your article. 

I have a tentative title for this little party - Take it and Run Thursday - because I hope you will find it a fun way to drop off some tips and pick up another.   If it works, we will add it as a regular part of our blog.  If not - well - looks like you will be stuck with posts from Tom and I for one more day each week - eeck!

Running Not To Lose

Last week over coffee, a running friend explained her running wasn’t going as awesome as last summer and fall when she was training for her half marathon.  She detailed how running the same distance and pace that felt easy back then now feels harder.  In fact, just completing her runs is a bit of a struggle and missing the enjoyment for her these days.

As I listened closer, it became clear that instead of running to succeed, she has been "playing not to lose"—to not lose the fitness level she achieved last fall.  Consequently, she’s been trying to “hold on” by continuing to run some of the same distances, including the long runs, from her half marathon training.

Been there and done that.

Over the years, I’ve learned we have to let go of our peak conditioning from time to time, to recover, to regroup, and to return to base running.  Call it easy running or “off season,” it doesn’t matter.  We just all need some  time away from peak running. 

Many runners refer to this season as time for “base running.”  The best running is built on successful base running, which is the platform on which all the other running components—intervals, tempo runs, pace runs, and even races—are built.

A few more thoughts about base running.

• If we look at our running and racing in cycles, we should devote easy or base running for at least two thirds of our running lives.  A good rule of thumb is three months of easy running before gearing up with speed work and intensity to peak for a key race or racing season.
• We need to maintain a pace we can comfortably sustain, not suffer through.  If we’re struggling for breath, finding runs hard to complete or just plain not enjoying the running like we did while training hard in the past, we’re missing the benefits and rewards of base running
• Base running lets us recover from hard efforts and should not feel like hard effort piled upon hard effort.  Base running typically shouldn’t leave us sore or injured.
• Vary the distance.  One way I break it up is to deliberately never run the same distance on back to back days.

Some off-season mistakes I’ve made.

• Maintaining the same volume of mileage as I did when at the peak of half marathon or marathon training.
• Continuing the distance of the long runs during half marathon and marathon training
• Continuing with speed work year round.
• Trying to not lose the fitness level I've achieved in the past.  It just gets me into a rut that makes it hard to achieve running success or enjoyment.

At the end of our coffee chat, I think my friend felt relieved she doesn't need to "hang on" to last fall's fitness level. 

We all need to stop "playing to not lose."

Run Easy sign on Flickr by Running Engelhardt

Spirit of the Marathon

It's finally ready after four years in the making!   

Just last year, we were watching the progress of the  filming of Spirit of the Marathon and now the movie is ready to share in a special preview on January 24th at 7:30 p.m.   For those who are getting ready to run a marathon in 2008 or just need a little inspiration to jump start your winter running, this can be part of your training schedule. 

The official description says this of the movie:

Spirit of the Marathon is the first ever non-fiction feature film to capture the drama and essence of the famed 26.2 mile running event. Filmed on four continents, the movie brings together a diverse cast of amateur athletes and marathon luminaries.

As six unique stories unfold, each runner prepares for and ultimately faces the challenge of the Chicago Marathon. More than a sports movie, Spirit of the Marathon is an inspirational journey of perseverance and personal triumph; a spectacle that will be embraced by runners and non-runners alike.

Sounds perfect for us!  The stories of the six runners include first time runners, world class runners, and those aiming for a PR.  A little bit for everyone.

For those in central Iowa, please join me and Tom at the Jordan Creek 20 Cinemas to enjoy the show.  And since this is "training", we will be partaking in some hydration and carbo loading at one of the local Jordan Creek eateries before the movie.   Let us know if you can join the fun.

And for those outside Iowa, gather together your own group of Loungers and running friends for a fun evening of "running".   To find a location near you, the movie site includes a link and information on where to get tickets for your showing.

Why I Run

I have provided many, many reasons why I run over the last year.   But, last night, I was reminded again of one of my many reasons.

I run ... to eat cookies!

Meet the enemy. 

Meet my sweet savior.

Meet Triple Flavor Big Batch.   

She is one sweet combination of peanut butter, oatmeal, cocoa, and chocolate chip perfection.  It doesn't even matter how many kids "help" me make them - they always turn out perfectly.

Last night, someone in my house said they needed something sweet.  The next thing I know I am standing over a big bowl of something that should be illegial.  I am not sure it is even within FCC regulations to be able to share such an addictive recipe across the airways.   This cookie is strong enough to bring down even the best athlete and reduce them to an uncontrolled cookie addict hiding in a corner sneaking one to many between gulps of whole milk.

I had originally planned a simple 3 or 4 mile run today.   Looks like it will be 5 or 6.

Yes, this is why I run.

For noncookie related reasons why other reasons run, check out:

• Little Runners' post from end of December who runs because she can as she stays in remission from scleroderma and gets ready to run Disney on January 13th, and
• Greg D Cruz's post about running to develop inner strength

Run well this weekend and remember all the reasons you run.

Advice from an Expert Beginner (Runner)

Yep, that's right.  An expert beginner runner.   It's this time of year that I feel like I am "starting over" again.   December and January are my toughest months for running.  The weather is more conducive for excuses versus running and it is usually very busy at work.  So my running suffers.  Usually I end up stop running completely, turning into a holiday cookie slug, and eating my way into my fat clothes.  Seriously, at the end of the holiday season, I no longer need to wear perfume because my pores ooze the sweet vanilla scent of fresh baked cookies - yes, I consume that many.

This year, I am on a bit more on top of it.  I fell off the running wagon for a few weeks in December, but not a complete full body splat - more like one leg dragging off the wagon and the rest of my running body begging to stay on and not lose much more momentum.  But, there is still an element of starting over.  And because I have been here year after year, I am getting pretty darn good at it.  I know what I need to do and how to go about it.   

Here are a few of my "expert" beginner runner rules.  Now, just to set expectations appropriately low - these aren't the technical useful ones you will find in some of the really good books like The Complete Book of Beginning Running or Running for Dummies.    These are home grown, ordinary runner kind of rules developed by a runner who has been a beginner more times than I care to remember.

Beginner Rule #1:  Runners aren't built on running alone. 

Running is good but it can't be the only thing you do.   Especially when you are starting out (again). You need off days, you need cross training days, you need days when you run for fun or no reason. 

A balanced runner has a dose of strength training and stretching to keep the new running body happy.   Running is a repetitive motion.  Repetitive motion works very specific muscles but not all the muscles.  Don't forget a few stretches and strengthening, especially for the those hips, knees and feet.   Not only will you run better, you will ward off injury.  The times that I have resorted to running alone, I usually ended up with one of these three unhappy endings to my season - injury, boredom, or lack of motivation.

Beginner Rule #2:  Don't make up rules you don't need.

Mother Nature and the Natural Laws of running provide enough challenge for us runners.  The cold, the heat, the humidity (remember when we all complained about that), winds, hills, snow, ice, gravity, bodies built for anything but runninig, races without tunes, spandex...all these things provide resistance and challenge. So, why create any more rules for yourself.  You know what I am talking about.  "If I am going to be a real runner, I need to run at least 3 miles each time."   "I must get below 8 minute miles to have a good run."  "I need to run everyday."   "I need to run a race to be a real runner." Goals are good.  Keep goals.