Runners Lounge

The More (Feet) - The Merrier!

A week ago, I joined Art for a 9 mile run.   Alone a 9 mile run would have been close to torture for me because my mileage hasn't increased as planned so it was a pretty big leap.   And I was sick...and tired....and too busy...and blah, blah, blah....all my usual excuses when I need to run a distance that is harder than usual and running by myself.

But with a friend, nine miles was just enough time to get caught up, learn a few new things (can't wait to read the book he mentioned!), and also get in a great run.  Close to the end, Art remarked something like, "Just like two heads are better than one.  Four feet are better than two."  I must agree.  Time flies and miles pass quickly when you are having fun.  Running is fun(ner) with friends!

This isn't any new concept in running - but it is new for me.  I ran alone for most of my first 12 years.  Running partners were hard to find, schedules were tough to coordinate and I was nervous about showing off my lack of speed to anyone else.  In the last year, through this blog and now through our online community, Runners Lounge, I have found my running missed out all those years.   If I had found a good running partner years ago, I wonder what more I may have accomplished with my running.   

This weekend, Tom and I were in Chicago for the Expo for the Shamrock Shuffle.  30,000 runners ready to run a great 8K to kick off the racing season.  And the most common thing we found is that most were running with a friend, had been talked into it by a friend or told the friend to register.   Friends help friends run races!

If you have a run or race coming up and you feel dread, worry, concern creeping in - grab a friend.  Find a running partner to run with.   You will be amazed how easy the run becomes.

And if you can't find anyone in your physical area, find a friend in the Lounge.   Go to Connect  with Runners and Search Profiles.   You can search by age, gender, location, favorite runs, if they have a blog, years running or when they joined.   Stop by and say hi to a few Loungers and see what you have in common.

Another way to connect with runners is through the Lounge Groups.  Lounge Groups are created by other Loungers to talk about upcoming races, shared interests, or running challenges.   A few of the Groups that have recently been added and need some members include:

• Dam to Dam - by me  - Group for those running the Largest 20K in the US. 
• Writers Who Run - set up by PinayRunner
• Graduate Students - set up by Frayed Laces
• Teachers Who Run - set up by bolese22

The greatest thing about running is the running community.  I hope you find a chance this week to enjoy the company of another runner.

Open Mic Friday: Meet Topher

We hope you've already met Topher through his blog.  Amy and I stumbled across him last summer and instantly admired his blended passion for running and donuts.  He's a great ambassador for both.  We appreciate his wit and friendliness and wanted to share him with others who might might want some uplifting.

Tell us about your unique relationship with donuts and running.

Contrary to popular belief, I don’t eat donuts quite as often as one would think for someone who has a blog titled I’ll Run for Donuts. Don’t get me wrong, I love donuts and I’ll run faster if there’s the promise of donuts at the end. My first job was working in a Daylight Donut shop. I guess that explains why my Wranglers said “husky” on the tag and I could barely run a lap around the track in gym. My love for running started in 2006 when we bought a treadmill. I started out walking, but I was eventually walking so fast that I figured I might as well run. I ran my first ever race, a 2-miler, in a small town in Montana in 2006 and placed 1st in my age group. That race taught me one thing: it’s easy to place 1st when you’re the only runner in your age group.

Advice for a beginning runner

It didn’t take long to realize that running isn’t necessarily a competitive sport. Sure there are those elites who race to win, but most of us seem to do it for the t-shirts. What I found as a beginning runner is that experienced runners are thrilled to see new people take up the sport and are more than willing to take you under their wing. Don’t be afraid to ask questions of people who run faster, weigh 30 pounds less than you, or have cooler running gear. They’re a valuable resource and seem to really enjoy helping newbies figure things out. Blogging is a great way to build your network and learn from others’ triumphs and mistakes, and it’s fun to go back to early posts and see how far you’ve come.

You have a great blog.  How did you get started and what keeps your creative juices flowing?

I started blogging a few years ago to document things happening in our lives for the benefit of family members who live far away. Then I found myself writing more about running and less about what household object one of my kids got stuck in which unlikely place. I think said family members got tired of reading about chaffing and blisters so I started I’ll Run for Donuts. As far as finding things to write about, I start out by meditating while listening to the cool sounds of either Yanni or John Tesh. When that doesn’t work, I usually just write about something funny that I saw or did on my last run. It’s a crap shoot, really.

What are your dreams and goals for running? 

I have a list of dream races I’d like to run. I’d love to run the Dunkin Donuts Cape Cod Marathon (for obvious reasons), the Tokyo Marathon (because I lived there for several years), the NYC Marathon (what a cool way to see the city), and Big Sur (awesome scenery), to name a few. I’ve yet to run a full marathon, but it’s a goal for 2008. I really enjoy the half, though, because it’s an easier training schedule and oftentimes people don’t listen to the “half” part. Then you end up getting credit in their minds for running a full marathon. Who am I to say “No, dummy, I said HALF marathon”? I’d love to cross the finish line of a marathon hand-in-hand with my wife. She rocks! I have also run several fun runs with my three boys. I hope they grow up to be runners, too.

Any heroes?

Anyone who overcomes a challenge to reach a goal is definitely a hero to me. There are many people in my life who fit that description, and they are a constant reminder to me that whatever one sets their mind to can be achieved.

Running tights or bike shorts?

I think we’re finished here.

Take It and Run Thursday: Overcoming Injuries

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 .... Overcoming Injuries. 

Spring fever brings spring running which can lead to springtime injuries.  Share your tips of how you overcome or rehab an injury.   Pass along the exercises, therapy, strengthening, stretches or pain relief of choice.   And don't forget to tell us about the mental piece - how do you keep it together when you have to stop running.   Tell us about resources like other websites, gear - anything that will make the injuries go away forever.

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 ... Hydration.   Let's talk water, H2O, aqua, and the other lifelines of hydration.  How much is enough?  Tell us what you do in your training runs and during races.   How do you hydrate when you are not running? Are you a water purist or do you like to mix it up with the other varieties on the market? What are your drinking habits for getting enough liquids, especially as we move into the warm months?  (I will leave it to your imaginations on how to interpret that question. :})

Click here for list of great posts on Preventing and Overcoming Injuries.

Running friends don’t let running friends get injured

A running friend...

… describes his accelerated switch to an advanced-level training program with considerably more weekly mileage and more intense speed work.

…has hip pain.  She’s making it through her runs explaining it’s not getting any worse, but it’s also not getting better, and just wants to hang on until her race day.

…has just discovered the excitement of running and racing and can’t get enough.  He has a race picked out for most weekends, at a variety of distances, with a half marathon at the end of the season which is very important to him.

I’ve been in all these situations, plus many others like them, where a runner discusses going down a path with injury written all over it.  So what do you do?

Do you follow your gut and speak up?   Or do you let a running friend learn the hard way like most runners learn?

Do you resist explaining what conventional running wisdom would advise and risk dashing their hopes and dreams to the ground?

Do you risk coming across as a know-it-all?

Do you advise them to see a doc even if it means the doc will sideline them from running or even racing?  Do you suggest they reconsider their racing schedule?

How about this?  Each of these scenarios is with a BRF—a blogging running friend—who publicly discusses these situations on a post.  Do you wish them the best, offer alternative suggestions, or just remain silent? 

Do we help runners avoid the pain, disappointment, and setback in their running that we've experienced, or let them figure it out themselves?

I've been wondering if this week's focus on running injuries also deserves some discussion on if and how, as runners, we can proactively support each other, including speaking up and holding a tough conversation even if it means risking the running friendship.

You'd think running friends wouldn't let running friends get injured.  But do we?

We're looking forward to you sharing your experience and wisdom in tomorrow's Take It And Run Thursday.

Duct tape on mouth on Flickr by Meredith Farmer
Angel keeping a secret on Flickr by Apricotskye

I Know This Stuff....So Why Don't I Do It?

When the calendar flipped to the wonderful spring season last week, I was both excited and scared.  Excited because winter if officially over - even if the cold weather is still hanging around.  And scared because I have a bad habit of running myself right into an injury in the first four weeks of spring.

I get so excited about the chance to run in sunlight, in temps above 30' F, and of course begin training for all my favorite races.   And about this time as I sit down with my training plan, the starved-for-running-crazed-side-me sets out a superhero training plan to get me "on track" for my spring and summer races.   If you are wondering, the starved for running crazed side of me has won 8 of the 12 years I have been running.  I have caused some kind of injury to myself 8 of the 12 years.  I get as crazy as a little kid - I just can't hold myself back. While the rational smart runner in me pleads and begs me to keep it reasonable and in check. Pretty stupid, eh?

So this year, the rational runner in me is trying to break free.  I read and reread Tom's post about injuries.  And in case the logical approach didn't work for me, I tried an emotional argument.  I went back and read my posts from last fall where I desparately tried for 92 days to get over a hip injury.   Surely, I wouldn't want to relive those dark days of no running.

And as added insurance, I read a bunch of articles related to running injury and prevention and checked out the growing resources in the Lounge Know How section (on Injuries).  Here are the tips they all seemed to share:

• Watch the increase in total mileage in one week.  The common rule of no more than 10% works well as a general guideline.   I list this one first because it is the one I break most often.  Who knew that 8 miles to 25 miles is more than 10%?
• Curb the urge with cross training.  To get the cardio exercise and lower your risk of injury, supplement your miles with biking, walking, elliptical, tennis, or whatever gets you excited.
• Stretching and strengthening is good.  Really good.  Staying flexible is a great line of defense against injuries.  Being strong heads off muscle strain.  For stretches, check out this article from Family Doctor, Dr. Pribut's site, or this post from Tom.  Another regularly missed step in my spring running line up. Who has time for this other stuff when I am so busy running myself into an injury?
• Check your shoe health.  Don't let a miserable run or injury remind you that it is time to trade in those winter kicks for a fresh, happy pair of running shoes.  Time for a little spring cleaning for all the running gear and time to refresh supplies, including socks, socks, hats and sunglasses.
• If it hurts to run - stop running.  Running through injury only makes an injury worse.   I have rarely seen more running fix a running injury.  Skipping a run to heal or prevent further injury is better than skipping the rest of the season.  Spending more time strengthening and stretching is time better spent than pounding a pavement.
• Get educated.  Read up on running injuries and know the early symptoms and how to prevent them.   Tom's post yesterday gave a couple great resources for some continuing education for your Running PhD.   Here is a link to a short article summarizing the Top 10 Running Injuries.
• Manage your risks.  We are have weak spots in our running.  Take stock of your running risks and then put together a plan to manage them.   
• It's all about the attitude.   If you need a break from running or need to rehab an injury - stay positive.

As I type this, I keep repeating these rules over and over to myself.  It is so much easier said than done.   With only 5 days of spring under my belt - I have already broken 5 of these rules. 

Universal Truths about Running Injuries

Some posts this week at Runners’ Lounge, including Take It and Run Thursday, are dedicated to running injuries.

Injuries are a major blow to a runner.  We’re caught off guard and the timing is always rotten.  When injured, we tend to do dumb things—run through it, self-diagnose, ignore the cause, and ultimately delay our actual recovery.  I’ve lived a very fortunate runners’ life, but not free of injury.  Below are some universal truths I've discovered about running injuries.

We own responsibility for our active recovery

Not every injury is our fault.  But we do govern the details of our recovery. The minute we’re injured, the body starts healing, even though it doesn’t always feel that way.  We can accelerate the process with cross training, sleeping well, eating well, and fueling our minds with positive thoughts. 

We also need to stop being our own worst enemy by coming back too soon using the old excuse of “running a little just to see how it feels.”   A premature return to running is generally a double setback.  It’s like pulling up plants to check if the roots are still growing.  Yup, they're growing, but now the plant's natural progress is traumatized.  Couldn't I just leave the content plant—or my injury—to rest?

Beware of amateur diagnosis

We may refer to an injury by a common name, but it ain’t necessarily so.  A friend thought he was battling plantar fasciitis after another runner had convinced him he had it.  After asking a few questions, it was clear to me he didn’t have PF.  Instead he had Achilles tendonitis.  I assured him there is a difference, but that he should have it confirmed.  So the lesson here is one runner’s pain is not identical to another’s.  For example there is a bucket full of types of knee pain, and the sooner we find out what it is, then the cause, the sooner we can correct it.

May strength be your guide

Many injuries can be prevented or treated with more strength.  As runners, we are prone to building muscle imbalance.  The range of motion in running builds Everests out of some muscles and reduces other muscles to silly putty.  A brilliant PT once explained to me an injury related to four muscles in my calf.  The two inside muscles were the problem, but the outside two  muscles were not.  So the PT taught me to apply the “muscle buddy” system, by strengthening the healthy buddy muscles around the sore muscles.  After a few days of recruiting the healthy muscles to help out the inflamed muscles, the pain went away.  Since then I’ve learned to strengthen all muscles in the area of soreness.  Which leads me to the next truth.

We are smarter runners after an injury 

The most important stuff I know about muscles I’ve learned related to an injury.  In those runner crises I’ve learned to identify—and sometimes even pronounce—which muscles are upset with me, the difference between a pull, a strain, and soreness etc.  When I’m healthy, I run naively along ignoring what’s going on.  When I’m injured, a chart of the muscular-skeletal system is my friend.

When we're injured, we're often nasty.  Filled with frustration and impatience, we're miserable company.  Later, we're indebted with gratitude when we finally nail the cause and remedy to an injury.  Injuries humble us with so much to learn.  Great resourcea on the topic of injuries are the Healthy Runner's Handbook and The Competitive Runner’s Handbook.  Both discuss:

• Questions to Ask When Injured
• Warning Signs For Injury
• Psychological Aspects of Injury—Denial, Anger, Depression, and Acceptance
• Specific Treatments for Common Injuries—the questions to ask when Injured

Find and make maximum use of the BEST physical therapist

An awesome physical therapist is worth his/her weight in gold.  The key is finding the right one.  Ask around until you find a PT who is also a runner or who serves the bulk of runners in your community.

• A good physical therapist is capable of diagnosing an injury and treating you on the spot and sending you on your way with exercises to recover. 

• A great physical therapist will also educate you to understand your injury, its cause, and how to reduce the chances of it recurring.

• The best physical therapist will do everything possible to keep you running while you’re rehabbing .

Reading about running injuries is like reading a lover's diary detailing a break up.  Still, we learn a lot from each others, and we believe this week’s focus on running injuries will be enlightening and helpful. 

Open Mic Friday: Laura Catherine

This week's Open Mic goes to Laura Catherine - Tom's daughter and number one fan!   She has been running on and off the last few years and is currently "on" and working toward a 5K at the end of May.

How long have you been running? 
I have been running off and on again for three years and I am happy to report that I am finally on again (again) and hope to stay that way. I have found that with a bit of patience and time, my body is getting used to running, thus making it much more enjoyable for me.  Also, now that I am in the habit making time to run, it is becoming a natural part of my schedule.  I am working on increasing mileage and frequency, but I try to run about two miles three or four times a week.  I know it is now much, but we all have to start somewhere, right?!

What's the most enjoyable/rewarding thing about running?
I recently wrote an entry for the Extraordinary Running Awards on this very topic.  Although it initially sounds very odd, the most rewarding thing about running for me is the moment in each run when I want to give up.  I share a bit of my entry with you all to explain this rather strange statement: “Despite my inclination to stop, somehow I manage to continue putting one foot in front of the other.  Pretty soon again I am back in the swing of things, still running and feeling just fine.  I think back on that moment when I wanted to stop and laugh at myself.  Why would I want to stop when I am feeling this great?  Why would I want to stop when I know I can keep going?  Why would I want to be anywhere but here running right now?  Well, the answer is simple - I would not.  Without those moments when I want to give up, I would never get to enjoy the moments where I feel I could run forever.  As much as I hate running during those few moments of my run, they are the ones that keep me going.  These moments mean that I started running, that I am still running and that I will keep running.”

What is your running goal for this year?
After years of enthusiastically watching my father finish the annual Dam to Dam 20K in Des Moines, Ia, this year I will also be participating in the exciting event!  I hope to complete my first 5K on that day!

In a recent open mic with your dad, he expressed the hope to train/run a marathon with each of his children.  Do you see a marathon in the near future for you?
I definitely see a marathon in my future, the question is just a matter of when.  I have no doubt that one day my dad and I will run the great Chicago Marathon side by side.  Optimistically, I say that it will be within the next 3 years!

Your dad has called you his number 1 fan.   What is your advice for family/friends to give good support to their runners?
My biggest piece of advice is just be there.  That little phrase has several different meanings and they are all important to runners.  Being there means being there to ask how a run was, listen to the answer and show some interest in the answer.  Being there can mean participating as a spectator in a race day.  Spectating is so much more than being at the finish line.  It means waving signs (see picture of my roommate, María and I at this year´s Chicago marathon), making noise and cheering as your runner passes by and offering words of encouragement during the days leading up to the race.  Spectating means talking with other spectators and sharing the joy of your runners’ accomplishments with them.  Being there for a runner on a race day means giving your runner a big sweaty hug and kiss after they make it out of the finishers corral.   It sounds a bit gross, I know – but it is definitely a big sign that you are there for your runner. 

Tell us about the Chicago Marathon as a spectator.  What is your favorite part?
Oh wow – I am not sure if words can describe the sheer excitement of that wonderful October day on which takes place the Chicago Marathon!  The wonder of the whole day starts with the drive downtown and you see the streets absolutely littered with runners, already jazzed up as they anticipate the next few hours on the streets of Chicago. As my friends and I wait for the race to start on the Randolph Street Bridge, the energy of the spectators is electric.  People carry signs with encouraging messages and inside jokes, have noisemakers ready to cause a commotion and are prepared for a great day! I always get very emotional as I watch the wheelchair athletes start the race, followed by the elite runners and then everyone else!  During the 20 minutes after the gun goes off, all you can see in front of you are runners!!!!!  Thousands and thousands of runners!!!!   Everyone is waving and screaming for every person down there brave enough to that first step over the start line.   I always frantically look for my dad and upon finding him, I wave and tell him that I love him!  Man, we are all so pumped to be there!   After I see him that first time, my friend and I usually take off to maneuver the course and attempt to see my dad at least 3 or 4 other times (if not more!)  It is always such a joy to see him out on the course.  He will usually either tell me how he is doing or that he loves me, sometimes both!  Another favorite part of spectating is cheering for people who I do not even know.  A lot of people will have their name printed somewhere on their shirt and so we cheer for them, too!  My roommate and I also enjoy cheering for the people from Spanish speaking countries in Spanish (which we both speak fluently).  From wandering through Chicago’s wide array of ethnic neighborhoods on race day to sharing in the excitement with my dad and thousands of his running peers, I adore the Chicago Marathon!

Take It and Run Thursday: Running Communities

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 .... Running Communities. 

With a new running season moving into high gear for training and races, tell us about your running community.  It could be a feature about your running club, your informal running group of friends and family, your online running supporters/group.  However you define your running community - give them a shout out and tell the Lounge what cool things are going on.      

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 ... Overcoming Injuries.   Spring fever brings spring running which can lead to springtime injuries.  Share your tips of how you overcome or rehab an injury.   Pass along the exercises, therapy, strengthening, stretches or pain relief of choice.   And don't forget to tell us about the mental piece - how do you keep it together when you have to stop running.   Tell us about resources like other websites, gear - anything that will make the injuries go away forever.

Click here for a list of great posts on the topic of Running Communities.

Three cheers For You!

I really love reading stories about how running changed someone's life.  They are inspirational and uplifting.  And believable.  Any runner can see through their own experience how running has changed their own life.   

Running has changed my life.   And then my life touched the running community.   And now the running community has changed my running.   

A year ago when Tom and I started dreaming out loud of a community for runners I was excited but very hesitant.  I LOVE talking about running.  I thoroughly enjoy a conversation with a runner - but as you know - I am not very good at the whole running thing.   A year ago when we would dream about a hosting a running community, I was completely perplexed at what I could contribute.  I am slow, I have no formal running education, I am slow, I have never been a coach, I am slow, I never competed in high school, college or professionally, and did I mention that I was slow?   So what could I give to a bunch of runners - comic relief?

But something very interesting happened over the spring and summer.   I met all of you and began to realize that runners aren't made up of just the strong and fast.  Our community is made up of all shapes, speeds, interests, and ages.   And the more I read and talked with BRF, the more I realized that my type of running IS an acceptable type of running.  There are millions of runners just like me - trying to fit running into an already busy life, who do it for all different reasons, and who take the time to keep other runners going.   I belong with this group!

And with that realization, my attitude of my own running changed forever.   I relaxed my own crazy rules of what a real runner is.  I ran more often just to enjoy.  I slowed down (unbelievable to me to that I could run even slower).  I spent more time talking with other runners to let them know what "real runners" are made of.  I learned to share what I learned along the way - because we all end up in the same traps.  And I learned to appreciate my running accomplishments versus always hoping I could do something more. 

And then as an added bonus, after 12 years of running mostly by myself, I have found many new running partners.   Just when I thought running couldn't get much more enjoyable - I found Art and Nancy (who indulge me most often).   As you know, the miles go by much more quickly with a friend.    And I forever grateful of the borrowed inspiration from Art on Sunday and Nancy's strong stomach after seeing me in a swimsuit on Tuesday.   

I am very fortunate to have a large running community in the likes of all of you and my small town group of my running friends at home.   

Thanks for keeping me going and in the right direction!

We are looking forward to your posts tomorrow on your running clubs, running groups, races, and running communities (virtual or home town) as part of Take It and Run Thursday.

We Came, We TRI'd, We Rocked!

We did it!  Nancy and I finished the St Jude/Fitness World West Triathlon!

Wait - that is a lie.  We didn't finish.   We kicked some butt, took some names and crossed the line hollering like kids!   Yeah, that's more like it!   We finished like rock stars!

Nancy is a natural at triathlons (now, don't be shaking your head Nancy!), with just a few swims under her belt in the last few years, and not much biking - she just cruised through each part.  And then she pulled off a 3 mile run in 30:50!  What the heck?!?!   I am pretty sure she has been holding out on us all these months with her running.

This triathlon was an indoor race of a 1/4 mile swim, 10 mile bike (which increased 2 resistance every 2 miles - yikes!), and a 3 mile run on a track (33 laps).   This was my first indoor triathlon and I actually liked it.  It was nice to face off before the swim and not have visions of drowning in the lake and swimming through duck poo.   It was also nice not to worry about dumping the bike on a turnaround or the dreaded flat tire.   

My favorite part of the entire race was lap 23 of 33 of the run.   We are skimming along the surface and just heard that we were right at a 10:15 pace per mile - which is quite good for us, especially coming off of a swim and bike.    There was a guy on the track ahead of us and as we passed him, Nancy says to him, "We may not look like we rock.  But we rock."    His response?   "Yes you do."

Nuff said.  You heard the man.  We ROCK!

Thanks Nancy for a great afternoon.   Triathlons beat work every time.  :}

Collective Wisdom for Racing

I’m not a collector. 

In summers during college years I worked for Mayflower Movers, where I packed and loaded other people’s belongings.  You’ve never seen so much useless crap than when you go into someone’s home to pack every last item they own.  So as an impressionable young man I made a promise to myself to never accumulate a lot of “stuff.” 

Today, all my worldly possessions—mementos, pictures, sentimental items—fit nicely in a single Rubbermaid tote.  When I die, survivors will find it easy to locate and sift through my stuff.

However, I do accumulate running wisdom.  So I’ve spent the last few weeks combing through some articles I’ve saved, and notes I’ve jotted down to compile some advice and tips for runners. They are the stuff learned by trial and error and only after too many "well duh" and disastrous race moments. 

The significance of these lists of advice is that where it’s a mistake, I’ve fallen victim to it.  And where it’s good advice, the benefits are predictable and highly useful.  So from a runner who has learned the hard way, hopefully there are some nuggets worth sharing.   All the articles are in the Know How section of Runners' Lounge.

Tips the Week Before the Race

Race Preparation

Executing Your Marathon Plan

Common Race Day Mistakes

Post Marathon Tips

Tips for Being A Great Race Supporter

Of course, these lists aren't complete because there are always more lessons to be learned and shared about running.  But for now, they are the accumulation of my blunders and occasional wisdom packaged for easy storage and retrieval...

...plus they don't take up any space in my Rubbermaid tote.

Mayflower Movers on Flickr by Blackst073

Rubbermaid storage tote on Flickr by Voting Pebbles

 

Trails and Tales

It was a week ago.   A blinding pain.   I was running along and felt this strange warm sensation on my head and in my eyes.  It hurt to open my eyes.  I couldn't figure out what was different  - what was wrong.   I stopped a fellow runner (because after Tom's post - I know say a hearty "hi ya" to all runners) and asked him what could be wrong.  He very gently reminded me that it was the sun.   The sun was in my eyes.   Ohhhhh yessss I remember the sun!   

It's been a long time since I felt warm and light from the sun - much less when I was actually running.  But last week was different.   I escaped to Arizona for a few days for work related stuff, but took every chance I could to grab a run - 3 in 5 days - which is some kind of record for me lately.  And the best part - the sunny, wonderful temperatures.   Remind me why I live in Iowa in the winter again?  Surely there is a reason besides plain stupidity.

My husband stowed along in my suitcase - even he couldn't take another day of winter in Iowa.  Heck, it was -4 ' F when we left.  That just isn't right.  Things were freezing and falling off of our body from the short walk from car to the airport.   But once we stepped off the plane in Phoenix - the weight of winter was lifted.   It was a splendid 5 days.

In addition to running and pool time (and work, yes of course), we hiked on Pinnacle Peak and Camelback.   Pinnacle was a really nice way to spend a few hours on a Sunday.  Camelback?  Well, I found out that I am really scared of climbing up a really rocky trail high off the ground.  Who knew?  I made it about a 1/2 mile into the trail and then freaked out in the middle of one of the sections.   Hum...guess I am not so tough.   But that's ok, it gave me a chance to check out some other trails there - the easy ones!   Thanks to troot and Jmom for their suggestions and links to information.  After the great trails, we carbo loaded (ok, overloaded) at many fantastic restaraunts.   I am sure there is some water in wine....right?

In addition to coming away with a bit of color and slightly stronger legs, I also gained a huge appreciation for true trail runners.   My husband and I did the trails slowly and for fun - but those runners out there pounding up and down those trails were godlike to me.  Holy cow - amazing stuff!  Arizona runners - you rock!

Here are a few of the pics I took on our hikes.   For all the other cold climate runners - I hope these warm up your day a bit.   I have been warming my fingers over them as they load - hoping for a touch of warmth as the snow is falling again.    When is winter over anyway!?!   Happy St Pats Day!  The green on the cactus has me covered today!

Around the Lounge: Selection Sunday & Win New Running Shoes

Yes, it’s selection Sunday for the Big Dance.  And with the weekly Around The Lounge check-in, we wanted you to know that a few new members of the Lounge community have been especially selected too. 

Two new members we believe you’d like to get to know are Bill, also known as Marathon Dude Bill, and Carol.  Bill has a big place for running and runners in his life, and his story is amazing of how he has skyrocketed to marathon success after only a few years running. 

An avid trail runner, Carol, who goes by Coyote Girl, joined the Lounge recently and has quickly won our hearts with her story Saturday Morning Fever.   We know you’ll enjoy getting to know them. 

Discovering a new and interesting running blogger is always refreshing.  So we’ve selected two new bloggers to shout out this week.   We know you'll enjoy the running blogging world of Jess at Run Girl Run, and Shelah at Hitting the Ground Running.  Both are great running bloggers.

To recommend a Lounge member to feature, just send Amy or me an email with your suggestion.  And don't be too modest; it's just fine to suggest yourself.

Free Running Shoes

Since it's Selection Sunday, how would you like to be selected to win free running shoes?  We’re pleased to announce a monthly giveaway of new running shoes awarded for the featured story selected each month for the Extraordinary Running Awards on the Runners' Lounge community site. 

To be eligible, please submit your story by April 4th.  All current stories are already eligible to win.  The winner of the first pair of shoes will be announced April 11th.

Hope your favorite teams make it to the Big Dance.

Take It and Run Thursday: Building Miles and Going Long

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 .... Building Miles and Going Long. 

It's that time of year when many of us are working on building our endurance by adding more runs in the week or more miles to a run...or sometimes both.  What are your tricks for fitting it into your schedule?  What is your advice for doing it without injury?  Share your favorite training plans and resources.   Pass along your mantras or tricks that keep you going when your body is ready to stop.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 ... Running Communities.   With a new running season moving into high gear for training and races, tell us about your running community.  It could be a feature about your running club, your informal running group of friends and family, your online running supporters/group.  However you define your running community - give them a shout out and tell the Lounge what cool things are going on.    

Click here for a list of great posts on the topic of Building Miles and Going Long.

Running Long is a Gift

Remember when we started running and were in awe of those who ran lots of miles and could run what seemed like amazing long distances?  Well, increasing mileage and running long are the focus at the Runners' Lounge blog this week. 

Ramping up mileage and distance means all sorts of challenges and rewards for runners. A couple lessons come to mind for me.

Lesson #1:  Running Long brings multiple breakthroughs.  For years I ran the same course and distance every day.  It felt great, but my mind and body were held captive by the distance.  When I broke out of the rut and started running longer once a week, my running capability and enjoyment skyrocketed. 

Lesson #2:  Run slow on long runs.  Contrary to our natural inclination to speed up, the purpose of running long is to build endurance, not speed.  Plus, we burn more fat and finish the run with fresher legs.

Lesson #3:  Run short today so you can run long tomorrow.  The LR has very specific benefits—physiological stuff all the way down to the molecular level with increased capillary and mitochondria build up.  So either run easy or rest altogether the day before running long in order to get the most from the run.  Otherwise we short-circuit the benefits.

Lesson #4: Increase mileage gradually and acclimate.  A running friend once told me that he barely makes it through his long runs, and can't run another step further if he wanted to.  He’d been jacking up the length of his long run week after week, never fully recovering and never stepping back to adapt to and absorb the benefits of the increased mileage. Adding extra mileage shouldn’t cripple us.

Lesson # 5:  Running long is a gift.  Something special awaits a runner at the end of a long run.  When approached right, running long rewards us with a great sense of accomplishment.  It sets the stage for our legs feeling fresher on future shorter runs.  Running long also brings us closer to a next running goal, spanning the bridge to our next slightly longer run—another mile or another 5 or 10 minutes on the road.

Finally, I like that there’s no fancy name for the long run, not like overtime, or extra innings, or sudden death.  The beauty of running long is simply that the challenge and joy is increased over the ordinary and routine distances we run.

We’re looking forward to everyone sharing thoughts, advice, and expertise for increasing mileage and running long at tomorrow’s Take It And Run Thursday.

Long run bracelet on Flickr by Degan

Running & March Madness

Quick, brace yourself. 

In just a matter of days the world of sports, media, and consumer products are going to erupt with expressions about March Madness. 

We’ll be bombarded by pizza chains, soft drinks, sporting gear, hot wings, and beer brands telling us how to spend our emotions, time, and money.  You’d swear that no one in the country will have a sane, moment of self control during the next three weeks.

Don’t get me wrong.  I love the tournament, particularly with my alma mater, Drake University, which has captured Iowans’ hearts with a spectacular season.  But it’s also the time of year when I sadly binge eat (aka March Sadness) during Spring Break.  Combine that with my unleashed, bad discipline (aka March Badness) for eating every Girl Scout Cookie in sight, and I’m doomed.

Actually, that’s me in other years. 

This year I’m taking a different approach to get through March Madness, Sadness, and Badness.  For the rest of the month I’m filling out my own brackets pairing me with some daunting daily challenges.  I’m going to:

• Storm the streets with better running
• Screen out the sugars
• Fast break away from the office treats and candy dishes
• Put on a full-court press against super-sized food portions
• Use all my time outs for better stretching and core strengthening

My game plan is to run down the clock—okay the calendar—in the remaining 21 days of March (Hey, doesn’t it take 21 days to form a habit?).  My goal is to run consistently, and arrive at the end of the month in better shape to take on some better quality running in April and May.

The regulation season of running on ice is over.  And I don’t need a pizza chain or beer bottler advising me to sprawl out on the couch and how to spend the rest of my March. 

There will, however, be Girl Scout cookies in moderation.  Somebody please pass the Thin Mints.

Pizza and coach on Flickr by Wookiee

Bracket on Flickr by Vince Outlaw

Thin Mints on Flickr by Olivia Nicole

Around The Lounge: A Makeover for Runners’ Lounge

You know that feeling when you finish a remodeling job?  The contractors and decorators leave, but there's still something missing—having your friends come by to see the new look!

Well Amy and I are excited to invite you to check out the new home page at the Runners' Lounge community web site.

Don’t worry.  The remodeled Runners’ Lounge is still the same warm, friendly, enjoyable space for runners, only improved with a bundle of enhancements for your convenience. 

We have been listening to input from the community.  Thanks for your great suggestions!   We've tweaked here and there so now Runners’ Lounge offers more features on the home-page, making it easier to Connect, Share, and Discover! Imagine standing at the door of your favorite Lounge and scanning the room able to get a glimpse at what is going on inside. 

Below are some of the new features you’ll enjoy at a glance:

Connect

• New Loungers.  See the newest members of Runners’ Lounge community
• New Groups.  Check out recently-created Lounge Groups
• Get to Know.  Featured runners you might like to know
• Why I Run.  Insightful, serious, and not-so-serious reasons why others live the running life

Share

• Lounge Water Cooler.  A general open forum about all things running
• Around the Lounge.  The latest posts from Runners’ Lounge Blog
• Runners’ Lounge Poll.  Your chance to express your opinions
• Ask The Lounge.  Share your insights on questions from other Loungers
• Join a Discussion.  Links to the most recent discussions
• Inspiration and Stories.   Grab your daily dose of running inspiration from real stories from ExtraOrdinary Runners.

Discover

• Great Running Blogs.  Instant access to great running blogs from other Loungers
• Widgets.  New nifty tools to customize your profile or blog
• Know-How.  List of featured expert articles and advice from other Loungers
• Running Resources.  A marquee of races, gear, media, clubs, and products to enrich your running

Thank you for your feedback and your regular involvement in making Runners’ Lounge a great community!   Your participation, advice, and conversations are what continue to build a one-of-a kind meet-up space for runners.  We hope you like the changes.

So make yourself at home and please let us know what you think.

Early stage remodeling on Flickr by Gildedrain

Friendly Lounge on Flickr by JGmundie

Finished Lounge on Flickr by Vesuviano

Open Mic Friday: Meet a Running Diva

Amy and I met her early in our blog-stalking days.  Interesting posts about running, great pictures of nature's beauty, and a well-traveled runner who packs so much spirit and adventure into a trip to a race--who could resist getting to know her.  Meet Jodie, also known as Data Base Diva.

You’re a very active racer.  Tell us about your favorite races.

I am up for any race that has an element of adventure to it.  In 2006 we completed the inaugural Goofy Challenge at Disney World and the inaugural Disneyland Half Marathon.  We've run down the strip and through Freemont Street in the Las Vegas Marathon.  We've run along Waikiki Beach and over Diamond Head in Honolulu.  We've run over the Golden Gate Bridge during the U.S. Half Marathon.  Now we've added Bourbon Street to the list of iconic locations!  I also enjoy small races that are in unusual places.  Last fall we ran the Spirit of Survival Half Marathon in Medicine Park, Oklahoma.  The town is so small and out of the way that Bonnie & Clyde used it as a hideout.  Perhaps the most unusual was the ET Half Marathon in Rachel, Nevada, near Area 51.  As runners go, I'm more of a "party girl".  By the way, I was so excited about this Open Mic Friday interview that I had a special photo taken.

What is your best advice would you give to beginning runners.

The hardest part is getting off the couch and out the door!

What challenges have your faced with your running.

The biggest challenge I face with running is remembering not to take i too seriously.  I might be a party girl, but I'm also very competitive with a work ethic that has been described as obsessive.  I'm always torn between thinking I should train harder and finish faster, and realizing that I've got all the work I can handle at my job, and that running needs to be my release valve.  My other big challenge is that my husband wants to run in the races, too, but he doesn't want to train, and he doesn't want me to leave him behind.  In his view of the world, I should want to go slow so I can be with him.  In my view of the world, I live with him, and can see him after the race ;)

How did you get started blogging about running?

By 2007, I was frequenting several message boards.  I created the blog so I could write race reports in one place, and just post a link.  Since then it has taken on a life of its own.

What are some of your dream running destinations or experiences you’d like to enjoy?

I usually pick races because they are in a location I would like to visit, or offer a unique experience, like running with buffalo, or aliens ;)  I keep a wish list on my blog, See Diva Run, and whenever I read a race report that sounds like something I want to do, I add it to the list.  I am planning for 2 really big adventures after I retire in 2016.  I want to run the Tahiti Moorea Marathon, and the White Nights Marathon in St Petersburg, Russia.  The venues are quite different, but both offer "big adventure".  We recently found out about a running tour of Ireland that sounds like another great adventure.

What are your other interests besides running?

I love to travel, especially to places that have sunshine, a coastline or really good food.  My favorite places to visit are Hawaii, San Francisco, Orange County and New Orleans.  We often travel with friends or family, so we can enjoy time together without the distractions of daily life.  We traveled long before I started running, but now we have a new excuse.  I've had the opportunity to meet and run with some of my blogging/message board friends while traveling.  That has been a lot of  fun. Speaking of excuses to travel, our grandson will have his first birthday this week, and a second grandchild is on the way, so we will be flying to Anchorage a few times this summer.

What are you going to try differently in 2008 with your running?

In 2008 I'm going to focus on recovery and injury prevention.  I ran myself into the ground last year.  Without fully recovering, I launched into the FIRST program, with a goal of running a "serious marathon" in Eugene.  My body had a different idea.  For now I'm just going to have to stick with shorter distances.  The half marathon isn't nearly as brutal.

What have you learned about yourself as a runner?

I should always run with music, or some kind of distraction when I am stressed.  If I use the run to think about what is stressing me, I just get more stressed.  If I listen to music, or run with a companion, I can let go of whatever is bothering me, which helps me get the perspective I need to deal with it later.

Most embarrassing running moment?

Being followed by the "sag wagon" for the last 10 miles of the Seafair Marathon. It bothered me for the first few miles, and I really wanted to speed up, but my husband was done in and couldn't go faster.  I always thought if I were going to be chased by the police, we would be going faster than 4 miles per hour!

Tell us about running in your breathtaking area of the country.

Running the Birch Bay 25K was a nearly perfect running experience.  I was alone for most of the race, surrounded by water, trees and mountains, with the added benefit of sunshine and blue sky.  Even though I see mountains, trees and water on a daily basis, I am still in awe of the wonder of nature.

Fondest running memory?

Crossing the finish line holding hands with my son at the Walt Disney World Marathon in 2006.  It was his first (and last) marathon, and it was a huge thrill to share it with him.

Thanks, Jodie, for keeping us inspired, smiling, and envious of your great running life.

Take It and Run Thursday: Gear, Gadgets, and Equipment

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 .... 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.

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 ... Building Miles and Going Long.    It's that time of year when many of us are working on building our endurance by adding more runs in the week or more miles to a run...or sometimes both.  What are your tricks for fitting it into your schedule?  What is your advice for doing it without injury?  Share your favorite training plans and resources.   Pass along your mantras or tricks that keep you going when your body is ready to stop.

Click here for a list of great posts who participated in the Gear, Gadgets, and Equipment topic.

I Luv 'Ya ... You 350 pound hunk of steel

A letter to my treadmill.....

Dear Tank Treadmill,

I know I have been difficult this winter.  I have called you every name in the book.  I have growled, yelled, stomped my feet and used your name in vain.   And for that, I am sorry.   

It's been such a long cold, icy season and we have had to spend more time together than usual this year.    But it isn't your fault - you were just trying to help me.   I realize that now.   Now that spring is just weeks away - I can see now that you helped me make it through winter.  You saved me.   And more importantly, you saved my running.  This was the longest, darkest, coldest, icest, most unpleasant winter in many years.  Without you, I would have to endure the horror of winter AND give up my running.   But you were there 24 hours a day 7 days a week to give me a little relief.   You helped me log runs that were impossible outside so I didn't lose all of my fall fitness and more importantly my sanity.

At your old age of nine, I know it isn't easy to do what you do.   Many of your buddies have long since retired.  But not you - no sir - you have been a strong soldier.   It probably helps that you are 350 pounds of nonsense steel.   You don't need any of those newer models bells and whistles to prove your point.  Your motor is still stong and you never waiver from your pace.  And I appreciate that.

And with spring around the corner, we may finally have the time to look into the hotwheel that is stuck somewhere in your front end by one of the kids.  I am sure that is frustrating to be permanently stuck on a "1" incline for the last 9 months.  Only you know if it is a real "hill" or only your memory is going.

And because of your loyalty and support, from here on out I promise not to refer to you by the name of "dreadmill" or any terms of profanity or disrespect.     I will call you friend.

And now, until we meet again when the dark rainy season of spring forces me back inside -

Thank You Friend!

Note to the Lounge:  I think I have officially made it through all 5 Stages of Treadmill Running.  I have come to peace with my treadmill.