Runners Lounge

Open Mic Friday: Our Very Own Tom

Over the last few months we have met many new friends or learned more about some of our BRF's during the Open Mics.   As I was thinking about this week's post, I realize I had not reached out to an amazing runner and friend whom I see everyday - Tom.   He indulged me in answering a few questions about his running life.   

What got you started in running?

I loved playing basketball, but in high school I couldn’t make the team, so I went out for track and cross country, which gave me a chance to be rewarded for my own efforts.  We had an inspiring coach who helped us learn about getting the most out of training and how to race competitively.  My high school’s cross country team had a successful tradition and that’s where the fun and success was.  Example, our school of only 250 students filled five buses of fans to attend the district and state cross country meets.

Tell us about a unique running accomplishment.

In 2005 and 2006, I ran the Chicago Marathon in the exact same time down to the second, in 3:24:38.  When you think of all the factors that affect a performance—the course, the crowd, the tangents, the weather, stopping at all the water stations, and my fitness level—what are the chances of that?  I guess I’m consistent.

What is your most memorable running moment?

Finishing the Boston Marathon.  It took five tries to qualify. I kept my mind focused, paced myself and actually enjoyed the Newton Hills.  I bawled in the final mile thinking of my family and friends who had encouraged me throughout my running life.

What is the one piece of advice or running wisdom you live by and would offer to others?

The body can do amazing things.  I continue to be amazed by how many people can achieve their running goals by just trying and being persistent.  And the accomplishment of daily ordinary running can give us strength to get through our lives and struggles.

Who is your running hero/favorite runner?

From my younger years it was Frank Shorter.  He began the boom in running after winning the Olympic gold in the marathon.  My current heroes are Catherine Ndereba and Paula Radcliffe. Catherine has won four Boston Marathons, is a gracious athlete, and is dedicated to helping underprivileged girls with running in Kenya.  Paula has dominated the running world and she has astonished others with her comeback of multiple marathon wins after dropping out of the 2004 Olympic marathon.

What do you look forward to with running?

I have a wonderful wife, Mary, who is not a runner.  However, each of my kids—Laura, Daniel, and Elizabeth—have said they’d like to run a marathon some day, so I would be thrilled to watch them train for and complete a marathon or maybe run along with them.  Actually running any distance with them would be very special to me.

Tom and one of his Trophy Daughters, Elizabeth

...And if you are wondering, yes he IS as gracious and kind in person as the person you read in his posts.  And yes, even though he won't say it - he is one hell of a great runner and coach - just very humble.

If you are interested in writing a post or would be willing to answer a few questions for virtual interview for Open Mic Fridays, please drop me a note at amy@runnerslounge.com.   

Take It and Run Thursday: If I Knew Then...

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 .... If I Knew Then What I Know 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.     And then read and enjoy!

Next Week's Theme is ... Gear, Gadgets, and Equipment.    Have you gone Garmin?   Do you have a favorite shoe?  Tell us about the best hats, shirts, sunglasses, hydration systems, gear belts, heart monitors, treadmills - whatever it is that gets you through your training and races.

Click here for a list of great posts on "If I Knew Then..." - Lessons in Running.

If I Knew Then What I Know Now

If only we had a crystal ball when we began running. 

Would we have foreseen the enjoyment and success of our future running?  Would we have avoided the mistakes, injuries, disappointment, and setbacks?  What would we have done differently?

As runners, we're living, breathing storehouses of experience, expertise, and wisdom learned over many miles.  So Runners' Lounge invites runners everywhere to share their lessons learned over time—your pearls of wisdom to pass along to other runners.  To get at your wisdom, consider about the following questions.  How might your answers to these help other runners?

• What have you stubbornly resisted learning or trying?
• What has led to breakthroughs in your running?
• What lesson about running has taken you too long to figure out?
• What 1 or 2 factors have made your running most successful and enjoyable?
• What training or racing blunders have set you back?
• What 1 or 2 pieces advice would you pass along to a beginning runner?
• What advice would you pass along to a veteran runner whose stuck in a rut?
• What has kept you from achieving your running goals?
• What is one mistake that has made a significant difference in your running that would you like to reverse?

This isn't about regrets.  Instead it's about maximizing what everyone has learned and continues to learn about running.  Learning by trial and error is only useful up to a point.  And no runner wants to spend buckets of time figuring out how to get the most success and enjoyment out of running. 

We're looking forward to learning your most profound "If I Knew Then What I Know Now" wisdom on your posts, and hope you'll share it with other running enthusiasts on tomorrow's "Take-It-And-Run Thursday."

Ha!  Who needs a crystal ball with a community of runners to tap into?

Crystal Ball on Google Images

Want a Running Breakthrough? Assess your Running Routine

The theme for this week’s Take-It-And-Run Thursday is “If I knew then what I know now.”  Essentially, we’re tapping into the lessons we’ve learned about running—many of them the hard way.

Looking back is one of the most powerful ways we learn.  Amy and I heavily use assessment processes in our jobs to look back at project and business success—and sometimes not-so-successful business.  The most critical part of this approach is getting an accurate, meaningful picture of how we’re doing and why.  It’s no different for runners.  Without an accurate snapshot of how we’re doing and why, we often wallow in minimal improvement and diminished enjoyment of our running

Assessing our running is often the most difficult part of getting better.  Improving as a runner isn't always about working harder.  As runners, many of us already have strong work ethics and are willing to apply strong efforts.  We demand that we run specific distances on particular days, and we generally meet the demands.  We prescribe a particular pace in a speed workout or pace run—and we do it.  Many of us are already hard working enough.

Instead, the hardest part for runners is objectively sizing up how our running is going.  Sure we have our running watch and the race clock to tell us how we’re doing. But I wonder if we take enough time to evaluate what’s happening with our running and the results we’re getting.  Matters we might want to assess include:

• Is the number of days I run per week working for me?
• How might I adjust my weekly mileage?
• How much sameness is there to my running?
• Are most runs comparable in distance, pace, comfort?
• What is the quality of my recovery?
• Is my training producing the race results I want
• What might have lead to my sluggishness, illness, injuries, and disappointment?
• If I were to try a new approach to improve my running this year, what would it be? More miles? Fewer miles? More stretching? Cross training? Heart rate training? Better nutrition?
• What are the factors behind my string of successes and disappointments?
• What am I doing in training that I can't achieve in a race?

Stepping back to size up our running is perhaps the most powerful and overlooked ways we can improve.  More than trying harder and running further, assessing our running is what truly leads to breakthroughs.  Running more will get some results.  Shifting our running mindsets and routines will often produce exponentially great results.

Assessing our running is one of the single-most overlooked processes to improve and more fully enjoy running.  The closer we get to understanding why we’re getting what we’re getting with our running routine and workouts, the more likely we will improve.  Assessing our running is one of the most challenging and enjoyable parts of being a runner.

With apologies to Socrates,

"The unexamined running life is not worth living."

Things I Figured Out The Hard Way

I have a nasty habit of continuing to make the same mistakes with my running many times over instead of learning from my my missteps.   Which, of course, just frustrates me even more which leads to another blunder.  When we started blogging, I made a promise to myself to write down all the stupid things I did so I wouldn't forget them. 

True to my promise, as I have tripped over these laws and fumbled with my running over the last year, I have posted about it so I wouldn't forget the lessons I have learned.  In the process, I realized that instead of working against the natural order of things I need to work with the natural "laws" of running. 

In the spirit of "I wish I knew then, what I know now..." for Take It and Run Thursday, here is a recap of the natural laws I stumbled over in the last year:

7 Truths of Running   

Rules for Beginning Runners

Natural Law:  Overcoming Inertia - The only cure for a long break in running is just getting back out there.

Natural Law:  Manage Your Risks - Manage the "risks" of your running or they will manage you.

Natural Law:  The Same Thing - The same thing that got me into this injury is the same thing that will get me out.

Natural Law:  Your Gotta' Wanna - Your body runs the distance, but your mind wins the race.  You can't forget your 'gotta' wanna'.

Natural Law:  Smart Person, Stupid Runner - Our passion for running can result in stupid decisions from smart people.

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

Natural Law:  Running Weight - When you start training for an event, you first gain weight before you can take it off.

Natural Law:  Good Runs.  Not So Good Runs. - Good runs provide motivation.  Not so good runs provide learning.

Natural Law:  The First Mile - The first mile is always hard

The Rules to Becoming a Runner - Run Your Run.

In my best estimation, there are another 100 or so out there to be reminded of and write down.  It makes me look forward to another 50-70 years of running. 

Wow...all the things I still have yet to learn (and remember)....

Around the Lounge

One of the driving forces behind the construction of Runners' Lounge the community was the need of ordinary runners to store and find answers to their common running questions.  Not only did we want to bring together some of the great articles and resources we found helpful, but we wanted to give all runners a place to leave a tip or advice of something that has worked for them.

As we kick off this week's Take It and Run Thursday theme of If I Knew Then What I Know Now, I think it is only fitting to give you a quick tour of the Running Know How Section in the Lounge.

This "room" in the Lounge has three parts:

Articles.   Articles are the longer, more formal entries suggested by you and added by us.  Many of the first articles we added were from coaches, elites, or professionals in the sport and provided a more authoritative view on a topic as well as being informative.  We are thankful to many authors who gave us permission to post/republish their article.   More recently, we have also added posts from some of our favorite bloggers.  These are posts that are instant classics like Frayed Laces 7 Habits of Highly Effective Runners, Nat's 10 Commandments of Running, or RazzDoodle's 5 Stages of Treadmill Running.

We've only just begun to build.  As you see a great article or post out there, please drop us a note (joinus@runnerslounge.com) and let us know.  If the author agrees to republish it, we will add it to the articles.

Advice.   This section is built, managed and maintained by the Lounge community.  This is the spot that runners of all abilities drop off a tip, tidbit, advice, words of wisdom for other runners.  If you have ever come to that part of your running career where the light bulb goes on and you think - I really need to tell other runners "to do" or "to avoid" this thing - the advice section is where you leave it.  It doesn't need to be long or formal - just jot down a few lines in the "Add Advice".   

If you have ever said, "I wish I knew then what I know now..." - that is your cue to drop off that piece of advice in the Know How section.  There are 5 main categories:  Training, Racing, Staying Healthy, Keeping Motivated, and Gear, Gadgets, and Equipment.  And, don't forget the newest addition - Inspiration and Stories.

As an added bonus, your advice is automatically linked to your profile under "My Know How".  This allows you to remember what you have added and helps other runners like you pick up some quick tips as they connect with you through your profile.

Ask the Lounge.  If you need more immediate help or are looking for input on a very specific topic, start a thread in our forum and ask the Lounge a question.   

We hope you are enjoying the Lounge and welcome any feedback or ideas on how to make it even better.   

Open Mic Friday: Slow… the way to go?

Welcome to Art Dinkin (aka in the Lounge as adinkin), who regularly authors a great financial planning blog, Moment on Money, but is also a runner in training for the best 20K on this planet - Dam to Dam.

You have to understand that I have never run more than 10 miles and even that run was unplanned. The longest I have ever set out to run was a 10K. The day I ran 10 miles I was feeling good and just kept running after I reached my four mile goal. Before I knew it, 10 miles had come and gone. So when Amy asked me if I was going to run the Dam to Dam this year, I really had to stop and consider if I should. On one hand, I want to run a marathon at least once in my life and figure the Des Moines Half Marathon would be a great stepping stone. If I could do a the Dam to Dam 20K in late spring, the additional .7 mile should be a piece of cake in October. On the other hand, could I really build up the miles? Am I really capable of running 12.4 miles mentally as well as physically? But Amy is a great running partner. We run and talk, talk and run. The time passes and so do the miles. If I am ever going to overcome these demons of distance, I can think of no one better to do it with. With more confidence in my voice than in my heart, I agreed to run Dam to Dam with her.

This past weekend was a huge running weekend for me.

It started with the Red Flannel Run on Saturday. You know it is going to be a special day  when you are a Certified Financial Planner ^TM practitioner and you pick up your race packet (during tax season) to discover your number is 1040. The Red Flannel is the unofficial start to the running season in Central Iowa. Some people may consider the Iowa weather in Mid-February a bit chilly, but this year the weather was great. There was snow on the ground but the course was clear, the wind reasonable, the sun was shinning and the temperature was in the high 20's at the start of the race. I had the opportunity to run with Amy and her husband Jim. I saw Tom at the start and at the finish. I know he ran too, but let's just say that he is "cursed with speed". In fact he is so fast, the camera could not even capture his image for our group picture!

Left to Right: Me, Jim, and Amy

A few years ago (2005), I did a PR at the Red Flannel. The last ½ mile was hell. I knew I had a good time going but I was running on empty. I almost did not finish the run. This year was no where near my fastest run, but it may have been my best. We started slow and steadily increased the pace. As we turned the last corner towards the finish line I still had a lot of energy. Instead of pushing myself to finish, I picked up the pace and ran hard to the end. It felt great!

We woke up on Sunday to blizzard conditions and my 3 year old insisted that we get out of bed and shovel snow (even though it was still falling). When the driveway was cleared I couldn't think of any good reason not to go to the gym and do a long run on a treadmill. I set the pace at about 95% of a typical training run and had no problem knocking out 6 miles. After the run I rewarded myself with a nice sit in the steam room before heading home to shovel the driveway again.

Monday morning it was back to the routine. After some resistance training I set out to run 3 miles at my normal pace. About halfway through the run I thought I was going to have to quit early but instead of quitting, I just slowed down. I finished my three miles. The slowdown only added a bit more than a minute to my time but I was glad I chose to finish the run over running quickly.

3 days, 12 miles. For some runners, 12 miles would be a good day. For me, it was a great weekend.

I learned something about myself as a runner. It is better to run slowly, than to quit from going fast.

I'm beginning to think I may actually be able to finish the Dam to Dam. They just may have to time my run with a calendar. J

Take It And Run Thursday: Strength and Flexibility

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 .... Strength and Flexibility. 

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 ... If I Knew Then What I Know Now...    One of the Natural Laws of Running I live by is:  Good Runs Provide Motivation.  Not So Good Runs Provide Learning.  We take steps to earning our PhD in Running with each training run and every race.  Some lessons have happy endings while other runs teach us a bit more about the art and science of running.   Share your nugget of wisdom.

Click here for great posts on the topics of Strength and Flexibility.

Stretching for Runners: I'm a Believer

Should I stretch before or after I run?

How long should I hold a stretch?

What specific stretches should I do?

Does stretching really prevent injuries?

So much debate about stretching.   And I don’t understand why.  No wonder everyone from beginning to highly experienced runners are confused and disenchanted with stretching.

When it comes down to stretching, I think for many of us the bottom line is time.  It delays our shower and getting on with our daily routine and commitments.  Still, most runners who have consistently embraced stretching would likely admit that it is worthwhile. 

I stretch for several reasons:

• Stretching leaves me feeling better—energized, more flexible, and more fit
• Stretching improves how I recover from a run, reducing stiffness and soreness
• Stretching impacts the quality of my next run and my ability to increase mileage more comfortably

So what stretching exercises are best? Easy.  The ones that fit your needs.  If your back is prone to tightness, stretch it.  Have a history of IT band problems? stretch it.  A running friend seems to have been born with tight calves, so he stretches his lower legs religiously

Eight basic stretches hit all the critical areas for runners. 

• Hamstrings
• Groin
• Back
• IT Bands
• Calves
• Achilles
• Quads
• Hips

I do the first four exercises on the floor; then move to the kitchen counter or a wall for the calves and quads and hips.  I stretch after running, holding all stretches for a count of about 25 - 30 second and repeat each.  Completing all eight stretches takes about 15 minutes or less after running.  These stretches work great in front of the TV if your family doesn’t mind the odor from your sweaty running.  Runners' World has a wide variety of articles and videos on stretching these muscles.

Stretching doesn’t bullet-proof our bodies.  However, through decades of running, I’ve never had a torn muscle, stress fracture, surgery, or any lay off that a week of rest couldn’t heal.

I believe stretching helps me get the most success and enjoyment from my running.

Dual stretching on Flickr by Flamed

Strength Training for Runners: Keep it Simple

The highest form of help anyone can give me is to simplify the complex.

Give me a a four-ingredient cookbook over an award-winning Martha Stewart gourmet recipe any day, and I'm happy.   

In Matt Fitzgerald’s book, The Cutting Edge Runner, he sifts through all the noise and myths about weight training and explains in no uncertain terms the true benefit of strength training for runners.  Thanks, Matt.  That’s exactly I want to know.  I don’t care about bulk, ripped sinewy muscles.  And I can achieve sex appeal by simply hanging out with my non-running friends—or by wearing my running clothes from the 80s.

All I want to know is how I can build the right kind of strength in the right muscles so they’ll enhance my daily running and occasional racing.  Thanks to Fitzgerald, I focus on three types of training that develop 1) strength, 2) power, and 3) muscle balance.

And the super cool news is we don’t need to focus on all three strength areas all the time.  We can prioritize and choose different components of strength training throughout our running seasons.  Below is the simplified outline of Fitzgerald's training that I'm currently using.

General Strength Workout

Purpose:  For hips, abdomen, back, chest, and shoulders

• Squats
• Wood chops
• Calf raises
• Reverse wood chops

Power Workout

Purpose:  Produces speed with the increased ability to exert a force on the ground with the foot and increased stride length.

• Split squat leaps
• Single arm dumbbell clean and press
• Single leg box jumps
• Power side lunges

Muscle Balance Workout

Purpose:  Increases efficient running form, and strengthens stabilizing muscles that if left underdeveloped can lead to injuries

• Single leg squats
• Morning dumbbell swings
• Lower abdominal squeeze
• Side step ups
• Pillow balancing

We need to learn what many runners ignore: our leg muscles are forged with endurance, but not necessarily with strength.  And there is a big difference between endurance and strength; endurance is the ability to perform an action over and over and over.  Strength is the ability to perform a certain activity with increased capability.

I'm seeing solid results with the above simple strength program.  It's productive and time efficient.

By the way, Amy, I've also found a great four-ingredient recipe for some of the best cookies you've ever tasted. 

Move over Martha.  There's a lot to be said for simplicity.

Running Strong

Somewhere along the way, I think I confused herculene mom strength with the strength I needed to be a good runner.   

Just because I can carry 2 backpacks, my work stuff, workout stuff, a purse, my breakfast, my lunch, 2 cans of diet coke AND open the doors and herd kids doesn't necessarily mean I have the core strength to run faster.   

Or just because I can still carry my big kids to bed on those times when they fall asleep on the couch doesn't mean I should give up my squats and arm exercises. 

And juggling work, home, kids and running doesn't equate to the balance I need to run without injuries.

This year, one of my running goals is to run stronger.  It's not for faster results or longer races, but more simply to run healthy and without injury.  I have settled on three simple ways to measure my increase in strength.  The ability to:

• do one chin up (unassisted),
• pull off 25 air squats, and
• be able to balance on one leg without concentration/wobbling/holding death stare still.    

I know these are all very elementary - but I found I need to start back at the beginning.   

To get started, I have joined Diva's Hard Core Challenge group to get some support and ideas.   I have also found a couple great articles on how to do a pull up when you can't do one.   Check out ehow or stumptuous for great ideas on how to build up to a chin up/pull up.

Air Squats were introduced to me by Bob in a post a few weeks ago.  They were like a throw down to me.  I have been practicing them while I make dinner, waiting on a meeting, helping kids with their baths.  I will conquer these damn things.   I added them to our Know-How section under Strength Training so they are easy to access.    I did find a slightly different version of these, called Hindu Squats, on Dave Elger's blog.   They are easier - so I may throw a few in just to make me feel better.  :}

And as for balance, I have added in some simple balance exercises as suggested by an article at Arizona Central.   I brush my teeth standing on one leg, switching legs in the morning and night.  And second, I stand on one leg and simulate running with the other leg, lifting it back and forth, using my arms too. My goal is to achieve 10 well-controlled repetitions on each leg every day.

What are you using for the strength side of your running program?   I particulary love things I can do at home while doing other things too.   Drop off your suggestions here or leave them in the Know How section on the Lounge.

Photo of superhero mom by inkygirl

More Inspiration This Week

When I feel challenged trying to fit my running into my day, I often lose sight of the major impact running has in my ordinary life.  This week, I have encouragement.

In the first week after launching the Stories and Inspiration page, runners have submitted more stories about why they run, what they’ve accomplished, and what keeps them going.  These are part of the Extraordinary Running Awards, four new awards to recognize the running greatness of ordinary runners.

The first three to submit stories were Brian, Christine, and Tracker who won tickets to see Spirit of the Marathon this week. 

The stories haven't stopped.  More ordinary runners have shared their personal take on running, including:

Because I Hate To Lose by Jess, who has won a workout DVD made possible by our friends at Energy Fitness Coaching               

Never Again, by Suzanne, who will receive an autographed copy of Runners’ Guide to The Meaning of Life, by Amby Burfoot, executive editor of Runner's World Magazine.

Putting the JOY in Joyful! by Becca who will receive a very cool Spibelt, compliments of Kim Overton at Overton Fitness.

The Thrill Of A Lifetime... Run A Marathon! by Bill earned cool socks courtesy of GIZMO socks.  Bill also ran a marathon this morning in Myrtle Beach, finishing 33rd out of nearly 1,700 runners.  Bill you're amazing!

Countless great moments in running happen every day.  Runners' Lounge still has more prizes to be awarded to the next three stories submitted about great runs, personal triumphs in races, and life-changing achievements in your running.  Plus everyone benefits from reading your inspiration. 

All stories are eligible for the Extraordinary Running Awards, to be given in July, which will award cash prizes to the winners in each category as well as a cash award for them to give back to their community.

More inspiration. There's something wonderful about coming across the blog of a new runner and  new blogger.   Check out Kristine who has embraced running and is preparing for the Fifth Third Riverbank 25k Run in Michigan in May.  I have a feeling she's going to amaze herself with her training and her race.

Amy and I turned out yesterday for our community's first major race event of the season, the Red Flannel Run.  There was more red flannel in the form of jackets, boxers, pajamas, long johns, hunters caps, skirts--you'd swear we all came from lumberjack camps.  Our runs were nothing major to post about, but it was fun getting together with 1,100 runners in 15 degree temps, and getting the faster juices flowing in anticipation of the racing season.

And isn't fun, getting together, and looking forward to future running a great part of running!

Red Flannel Run on Flickr by Ikin84

Open Mic Friday: Marcy

Who doesn't love Marcy?  And who doesn't want to know even more about her.  Sure, we have learned quite a bit from her over the year from her blog - but today she shares a few things about her running.   Thanks Marcy!

What keeps you running?

My kids.  On the days I want to run far, far, far away from the house.  I do :P  I'm only partially kidding but it gives me my "me" time and I love how running forces me to be aware of nature and things that are going on around me.

What lessons did you learn as you recovered from your injury in 2007?

That I really need to invest in a thick cast iron pan to bash my head with when I get injured.  It would be the only way I could stop from running LOL.  Seriously, don't push too soon coming back from an injury.  I probably could have cut my injury time in half if I had just rested instead of continually trying to run with it.  The trick is trying to convince my head.

As a running mom, what's your secret for fitting it in?

It's a combo of getting up early/staying up late and having a husband that has been brainwashed into submission to help support :P

What is the weirdest thing you have seen or have happen while running? 

I think I've seen just about everything but the one I most remember was a younger lady and older gentleman having lunchtime "relations" in their parked car.  You don't know how bad I wanted to knock on the window and say "Can I have a picture for my blog?" :P

Who is your favorite runner? 

Even though she may not be famous, my all time favorite runner is Lisa (Java Mom Keeps On Tri-ing).  She has been a big factor in getting me started running and she's such an inspirational person.  I love her "I'm not sure if I can do this, but you know what?  I'm just going to do it anyway" attitude. 

On the famous front?  Dean Karanzas because with a body like that how could he NOT be a favorite? LOL

Take It and Run Thursday: Music and Podcasts

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 .... Music and Podcasts. 

Share your favorite music, podcasts, and listening gear.  Or maybe a story or two about how your favorite podcast or tune made a good run even better.    If you have complete writers block, then just jot down a few of your favorite songs or podcasts in a post and send along the link.   A few months ago, all of us were amazing by pulling together almost 150 songs in a few days...let's see what we can do 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.     And then read and enjoy!

Next Week's Theme is ... Strength and Flexibility.    Inspired by Database Diva's new group Hard Core, let's talk about the other important side to running - getting and staying strong.   Share your favorite ab and core workouts, how you stay flexible, your secrets to stretching (and liking it).

Click here for a list of great posts on the topic of Music and Podcasts.

Just gotta' groove

In your groove....cruise control.....floating......easy run.....

You know that feeling?  The rush of when you are in a run and you can't really feel your legs beneath you because you found YOUR speed.  The perfect pace of your run.

Now that I am getting back into a good running routine, it easier to find my groove.  More than a few times in the last week, I had to actually look down to make sure I was running.   It felt that effortless.   It doesn't last the whole run and I am not necessarily breaking any speed limits - but that's ok.  For the point in my run that it happens, it makes the rest of the felt effort worth it.  It's just nice to lose myself in running.   

My music makes my vacation-from-reality runs even better.   I am not sure if it is the running that makes the music better or the music that makes the running better.   I think after all these years I have stopped trying to figure it out.   I have realized that I intuitively choose running music whose tempo and beat mirror my "perfect pace".   Subconsciously, I now know which sets of music to choose as I start, grind through the middle or trying to finish strong.   

And even though running is a form of meditation to me - I am not one of those Zen runners.    I need music to get to going most days.   I rely on music to help me through the sore knees and awkward gait in the first mile or so.   My mind demands music to drown out the other thoughts of work and home so they are just inaudible background noises.   And most importantly, music helps me slip into my groove and keep me there.  It is like a little metronome .... tick, tick, tick, tick......

Here are some of the songs on my iPod (did I mention I finally got one for Christmas?!?!?) that you might like to:

• What You Want - Daughtry
• Her Eyes - Pat Monahan
• Famous in a Small Town - Miranda Lambert
• Love Song, Many The Mile - Sara Bareilles
• Lost Highway, We Got in Going On, Whole Lot of Leaving, I Love This Town - Bon Jovi
• Who Wouldn't Want to be Me - Keith Urban
• America - Neil Diamond
• Gonna Make you Sweat - C+C Music Factory
• Shame on You - Indigo Girls
• Stoppin the Love - KT Tunstall
• What do You Think - Montgomery Gentry

I do like podcasts when I need some company on my runs.  Thank you iTunes for making it so darn easy to get new stuff each week. Here are my weekly regulars that I carry:

• Phedippidations - of course! 
• 4 Feet Running with Nik and Dan
• Confessions of a Runner
• Podrunner (try them - but need to be in the right mood)
• The Extra Mile Podcast - love the stories!
• The Final Sprint

Can't wait to see the other music and podcast stuff you bring to the Take It and Run potluck!

Photo on Flickr by Who's Photo?

Pile on your running music and podcasts

I ran my first marathon many years ago, long before running was supported the way it is now.  We knew very little about training, racing, preparation, recovery, and all the components of endurance road racing.   For example, I wore my high school cotton gym shorts, cotton mesh top (ouch!), and a dress watch with a second hand.  Figuring out splits required a good memory and doing quite a bit of math while on the run.  It was lonely.  I don’t mean the race itself.  I mean the whole running culture.

Fast forward, and I am thrilled to be part of the growing world of running where we know so much more about everything from tapering to tempo runs.  More important than the advanced technology, gear—and even more important than the abundance of information about running—is the generous spirit in which runners share what we know and have experienced, and offer our support to each other. 

It’s amazing to be part of a community that knows no boundaries.  Running is shared openly on blogs, web sites, in print, and actually running together and chatting about running.  My belief is that as long as people are running for fitness, for the social experience, and for competitive reasons, runners will continue to rally to share information openly and generously.  And I believe that is what makes runners unique.

Podcasts have opened another entire distribution of running information, and with such a personal, narrative touch. This week's  Take-It-And-Run Thursday is focused on podcasts and music.  I’ve never run a step listening to music, so I can’t be of any help there, but I do enjoy podcasts.  Listening to podcasts is closer to having a running friend who passes along advice, encouragement, lessons learned, and just plain interesting point of views.   A favorite podcast directory of mine for tracking down great running bytes is podcast.net.  We’re looking forward to learning about everyone’s best recommended podcasts for running enthusiasts.

After launching the Extraordinary Running Awards, friends of Runners' Lounge have already submitted stories.  We're excited to announce Brian, Christine, and Tracker have won tickets to see Spirit of the Marathon next week.  Several merchandise awards are still available for the next seven who submit stories for one of the four categories. 

We're excited to read more inspiration and great moments from running.

MP3 player on Flickr by Taniwha

Announcing...The Extraordinary Runner Awards

The Lounge is a constant source of inspiration for us.  Some of the bits of inspiration come from everyday posts and messages.  Great moments in running happen every day. As ordinary runners we experience great runs, have personal triumphs in races, and achieve life-changing outcomes during our days, seasons, and years of running.  We have seen it through Frayed Laces constant posts and words of encouragement while she rehabilitates a pelvic fracture, Nancy's stories of two minutes planks, or Joe's continued persistence as he has become a runner.  We have also been inspired by race reports like Bill's sub 3:00 marathon, Zanne's amazing finish after jumping out of the back of an ambulance, Nitmos finish of the Goofy Challenge, or Katie's marathon finish with 2 seconds to spare.

All of these stories of inspiration keep us running.

After almost a year of reading and sharing them, Tom and I decided that these stories need to a special place.   We need to bring them together to inspire all runners.  To do this, we have launched the Extraordinary Runner Awards to honor the extra effort of ordinary runners.

These awards consist of four special, distinct categories of running greatness that unfold for us as ordinary runners, our running friends, and in our running communities. 

• The Golden Runner Award. Dedicated to stories about beginning running. Tell others why you started, how you kept going, how it has changed your life, or what you have achieved.
• The Milestone Award.  Dedicated to stories about running successes and accomplishments. It may be a training run or a race, returning from a setback, making a lifestyle change, or going faster or farther–or both. Tell us about what you have overcome and what you have achieved.
• The Applause Award. Dedicated to stories about charity, community, coaches, and support for running and runners. Share how running has helped you and others. And don't forget to showcase your favorite fans and supporters who keep you going.
• The Heart and Sole Award. Dedicated to stories about "Why I run." Running can be a powerful influence in our lives. Tell others what drives you to run…and what keeps you going.

Each month we will feature an inspiring story on our site.  Those submitting stories that are featured will receive prizes. In addition, twice each year we will select and recognize the overall top stories with the Runners' Lounge Awards, and will award cash prizes to the winners in each category as well as a cash award for them to give back to their community.

To kick it off, the first two stories added to this section by February 13th will receive a pair of tickets to “Spirit of the Marathon” on February 21st, compliments of the movie distributors. The next eight new stories will receive gifts from our sponsors.

We have dedicated a special page on the site where stories can be added and shared with the entire virtual community of running.  Everyone of us has a story to share and tell about our running.   It could be as simple as an everyday run, a breakthrough, or the big race.   It can be about progress or come back.  Share your own and ask other runners to share their story.

Please join the excitement in recognizing the greatness of running that you have experienced and showcase the greatness of running of others and in your community.  Share your story today! 

Thanks Nancy!

Yesterday, I was a bit grumbly and feeling somewhat sorry for myself.  Earlier in the week, I had a great plan to take Friday off, get my 7-9 miles in for the Virtual 9 on the 9th and then still have time to get some errands and neglected house chores crossed off my list.   But instead of that great plan, I found myself Friday morning elbow and knee deep into regular work stuff.  Work that was a wonderful yet required a horrible amount of high level of brain power that droned on for 5 hours.   5 hours of hard work on my day off!  There is nothing worse than that.  So by noon on Friday, I was sad.  I could feel my run slipping through my fingers as each minute on the clock ticked away.  This weekend has no time or opportunity for a run - I was going to be out of luck.

Feeling discouraged, I took a quick "lunch break" of feeling-sorry-for-me-food of Pringle crumbs, Doritoes and Diet Coke, I went back and read Bob's interview where he talked about the worst thing about running was missing a run.  "Amen!", I yelled.   Then I read back a bit further to Betsy's post last Friday on making time for yourself.  "Humpf."  I thought - she's so right.

And then I sent Nancy an email asking if she was going to get in her 9 miles.  I mean, she's been sick, just started running again this week, and she is just as busy.   Here was her reply, "I did 9 today.  Very slowly but covered the miles while watching a movie."   A great feeling of awe and inspiration washed over me.   She did 9 miles on a treadmill.   What the hell is my problem!

I sent her a quick note back telling her how she was my hero, shut down my computer and phone, grabbed my iPod and hit the door.   It did about 8 miles - which is about what I wanted to do.   It wasn't my best run, but by far had been my best decision that week.   The feeling of getting my priorities right.  The joy of getting that run complete in my only open window, and of course, just the ability of being able to run those miles comfortably gave me a happy feeling that carried me through the rest of my day.   

When I got home from the run, I walked around our trails to finish the last mile.   From a time perspective, that was probably my slowest, most drawn out run - but it was so lovely. 

So, Nancy, you may not always bring us the best weather for these races, but I am so glad you give us a reason and inspiration.

Thanks Nancy!  You are my SUPER hero!

Open Mic Friday: An interview with Bob Gentile

Thanks to Bob Gentile for taking time out of his week to answer a few questions from the Lounge.  Bob has been a fascinating runner and person to us with his amazing ability to jump into multiple ultra distance races in 2007.   Here are a few of his thoughts on running:

Why do you run?

I mainly run to "Clear my head", my mind RUNS more then I do, so I NEED to run to slow it down a bit or reboot  :-) 

What prompted you to jump into ultramarathons versus a weekend 5K or even a marathon?

Well 15 months ago I made the decision to get in the best shape ever, SO I hired a coach (Lisa Smith-Batchen) to train for a Marathon (a long time goal of mine) well one thing lead to another and I decided to do a 50 miler as my first race, not only that but do it in the Grand Teton Mountains (altitude of 8,000 to 10,000 feet)...8 months of training. The race was insane & sometimes painful yet an AMAZING time from this "Flatlander Floridian". I am going back this year to do the 100 miler (get nervous just typing that) This year I have TWO 100 milers planned...YIKES!! Kettle Moraine100 & GTR 100 also close the year with the JFK50 and Palm Beach Marathon

What's the best part of running?

Three parts I like best ...Start, Middle & the Finish :-)

What's the worst part of running?

THINKING about going for a RUN and then you Don't because something came up...grrrrr that is by far the worst part.

What's the biggest lesson running has taught you?

I guess the overall lesson I learned from running is how quickly you can feel good again and not that sluggish feeling...I been an ON again, OFF again runner for many years...nothing serious maybe 15-20 miles a week and many months of ZERO runs but when I run, I am ON and it only takes 1-2 weeks for my body to get in that groove again.

For the runners thinking about doing an ultra, where should they start?

DON'T DO IT!!! STOP, Turn around and Walk away Quietly...Ok I am so Kidding. You start ABOVE the neck, DECIDE that you really WANT to run Ultra's (anything over 50K) once the decision mentally has been made "Let the Games Begin". There are plenty of places to read Ultra race reports and Ultra training sites to put together your plan, choose a race and get focused. TWO sites to Bookmark and SEEK info is www.ultrunr.com (Ultra Running Resource) www.run100s.com

What is your favorite postrecovery meal?

My rule of thumb is to eat something within 30 minutes after a workout, study show you recover faster if you put something in your body within that time frame. I like rice, veggies & chicken or a Protein shake loaded with fruit & ice.

What is your favorite on the road fuel and drink?

hmmm, I been mixing it up the past 6 months, I guess my fav. is Two Scoops of HEED, One Scoop of CARBO- PRO into a 20 oz water bottle and bring shot blocks or gels on my long runs. 3 hours plus...extra water of course....Quick Tip on Fueling: "EARLY & OFTEN", Don't Fall behind!! You fall behind you are on "YOUR" Behind watching others go bye.

What gear/gadget can't you live without?

I can live without them, but last year I did get ( Nathan HPL #028 ) running vest so I can have pockets in front, which made it easy to grab my fuel (gels, blocks, s-caps) that was convenient, I use it for my longer runs & races.

Thinking back to when you started, what advice would you give a newer runner?

Not hard to think back to far since its been less then 2 years but Gosh that is a tough question. Here is why, like anything in Life, Running is a "process" and we all have different body types, genes & stresses in our lives...

#1 be AWARE of your own limits...Sometimes you have to "SLOW down to Speed up". Don't compare yourself to others, in other words don't push to hard initially or you will be back on the couch eating cheetos and watching repeats - lol

#2 is to PLUG into environments where there are like-mindedness', for example this Runners Lounge Site is an awesome place for you to get information and ask questions...I would also say a running club but I don't belong to one so don't want to say that (but sounds good huh)

#3 is to READ #1 again :-)

Take It and Run Thursday: Half Marathons

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 .... 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.

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!

The top three posts will be awarded free Drymax Socks - compliments of Drymax.

(Update: Thank you to our winners: Betsy, Chloe and k80k)

Next Week's Theme is ... Music and Podcasts.    What are you listening to while you run, before you run, after you run?   Do you have favorite running podcasts on or off the road?   What helps you get into your groove?  How are dealing with the headphone ban for some races?   

Click here for a list of great posts who participated in the topic Half Marathons.

Part II: Everybody Should Run a Half Marathon

I really appreciated Amy’s inviting and enthusiastic post about half marathons.  She nailed so many great reasons for hooking up with a half marathon race.  As part of Half Marathon Week at Runners’ Lounge, I wanted to add some additional points and provide some resources about half marathons.

The pace is comfortable

A common guideline for half marathon pace is 20 – 30 seconds slower than 10k pace.  This pace is inviting and a great trade off to the faster demands of 5k and 10k.   It seems like forever for me to reach the half-way point of 10k, and that “wonder-if-I-can-hang-on” feeling seems to strike earlier in a 10k.  However, I’m often surprised when I arrive at the half-way point of the HM and realize how far I’ve covered fairly comfortably without breaking down mentally.  Hmmm, maybe I’m actually just a lightweight when I run HM?

Pace doesn’t demand as much speed training

The key factor to marathon training is endurance. The key factor to successful half marathon racing is lactate threshold.  LT is that component, that if we build it up, we don't slow down as quickly during a race.  We increase our lactate threshold with tempo runs, which are great boosts to our fitness, but not quite as gut-busting as most intervals and repeat workouts.   LT is that pace that makes us the most capable in half marathons distances.

Complements Other Race Distances

With other races on the horizon, a half marathon is a great training and preparation distance.  Running 13.1 builds extra endurance and even speed for 10k distance.  The HM is also a great dress rehearsal for the marathon, giving us the chance to grow accustomed to “running long,” and to practice tapering, proper nutrition, hydration, race strategy (early, middle, and later miles), and to road test shoes and clothes.

A Variety of Training and Racing Options

One real gem of the half marathon is the shape it gets us in.  At the HM level of fitness, we can sprinkle in some speed workouts and we’re ready to run competitive 10ks.  And the challenges to train for the marathon are not nearly as daunting because we’re well on our way.  When I’m in solid half marathon shape, I have all sorts of options for easy running, mastering my pace, running multiple races, racing a variety of distances, and increasing the mileage to train for a marathon.  Also, when I’m in HM condition, it’s not as hard of a sell to my wife if I want to ramp up to train for the marathon.

A Chance to Shine

Even with the best training and plan, it’s extremely tough to execute the final portion of a marathon; we often ju