Runners Lounge

LoungeCast: Half Marathon Challenge Week 11

This week Steve joins me as we talk through a series of topics.   One suggested by RunningLaur is the use of "half marathon" or "mini marathon" title for the race we know and love that covers 13.1 miles.  What is mini about 13.1 miles anyway?   If you were king/queen for the day, would you change the name of the half marathon?  We know our friend, CoffeeBetsy would - and has to "Trisko".

We also talk about running through unexpected changes in our routine and training schedules and how we handle it - or at least should.  :} 

And last but not least Steve throws out his questions and thoughts on gear and apparel as a follow up to a thread started by Gregg.  In the discussion, I mention a couple recent forums.  Here is the link to the summer gear forum where runners listed their must have gear.  And here is a link to the recent forum where runners brought their favorite running tunes.

Download Half Marathon week 11

Thanks to all the listeners out there!  Become part of the fun!  Join us on Sunday evenings at 9 EST to talk about running and give your input.   It's as easy as a phone call at 724-444-7444, call id 53767.

Lucky Winners of Shoe Odometers!

The only thing better than new running shoes is knowing when to buy them.  I know it took me years of guessing before I became a better guesser which end my shoe buying should be scheduled of the 300-500 miles guidelines.  But now I am excited to know that with the help of Shoe Odometer - I won't need to guess at all.  And less guesswork in my running will lead to better results - that is one thing I am sure of.

And two lucky winners are also going to be guessing less abouthe life of their shoes.   Travis and Eyeballrene are our lucky winners of the FREE Shoe Odometers in last week's giveaway.  Congratulations to both of them and a big THANK YOU to ShoeOdometer.com for sponsoring the giveaway and bringing this simple yet innovative product to market.

And thank you to all of the runners who dropped off some fresh tunes or podcasts in the forum.  There are about a hundred fresh, "runnable" tunes for you to choose from to spice up your play lists.  And not at a moment to soon as many of you are spending more hours on the trails and roads right now.

FREE Stuff Giveaway: Running and the Meaning of Life

This week’s FREE Stuff Giveaway has some inspiration behind it.  We’re giving away two copies of The Runner’s Guide To The Meaning of Life, autographed by the author Amby Burfoot.

So we'd like to hear about your inspiration these days by answering the question:

What’s driving your running?  Maybe it’s completing a certain distance, a fitness or weight goal, a PR, maybe it’s adding to an unbroken streak of days running or participating in an annual favorite race.  Maybe it's someone else  or proving to someone else--or yourself--what you can do with your running!

Whatever it is, we’d love to know what’s carrying and sustaining your running these days.

Go to the Lounge Forum and leave your response in become eligible!

All Loungers who contribute to the Giveaway Topic from August 24 - 29 will be eligible to win this book that examines the meaning of the running life.  The winners will be selected and announced on August 31st.

Best of running to everyone!

Extra, Extra - Run All About It!

By  Peter Washkowitz

Dear readers, let's take a look back at the week in running:

* As reported in Science Daily on August 18th, we may be getting more high than we thought whenever we feel that runner's high after a great workout. Results of a study conducted by Robin Kanarek, PhD, of Tufts University and his team of researchers have found that extreme exercise may be physically addicting. After observing 44 male and 40 female rats who were allowed to either run in exercise wheels or remain inactive, Kanarek found that "Rats given a drug that produces withdrawal in heroin addicts went into withdrawal after running excessively in exercise wheels, according to new research. Rats that ran the hardest had the most severe withdrawal symptoms". While these results cannot be definitive proof that human beings can also become addicted to exercise, because rats and humans share many nervous-system traits,
researchers frequently carry laboratory findings like these out into the real world. Maybe the running world should engage in a tobacco-like marketing campaign and get kids hooked on exercise rather than smoking cigarettes in their adolescent years.

* As reported on 'the official website of Denmark' on August 20th, for those marathon runners out there who, unlike myself, love to be on the high seas, I've got just the marathon for you: The Tejn IF sports association from the island of Bornholm has just been granted permission to host a marathon on the 121m long and 24m wide ferry that connects Bornholm with Ystad in Sweden and Køge in Denmark. The article gave no indication as to how many laps the participants will have to do to complete the full marathon but did mention that "For those who may get dizzy, organizers have promised a half marathon and a
10km run on the same day, as well as a children’s race". Just thinking about boats tends to give me sea-sickness and, from my experiences, I am not sure whether running a 10K as opposed to a full marathon aboard a boat would do anything to stifle my nausea.

-------------------------------------------------------------------------------------------------------
Next Weekend's Marathons

Saturday, August 29th
None

Sunday, August 30th
SSQ Quebec City Marathon/Marathon Des Deux Rives (Quebec City, QC)

By  Peter Washkowitz

Dear readers, let's take a look back at the week in running:

* As reported in Science Daily on August 18th, we may be getting more high than we thought whenever we feel that runner's high after a great workout. Results of a study conducted by Robin Kanarek, PhD, of Tufts University and his team of researchers have found that extreme exercise may be physically addicting. After observing 44 male and 40 female rats who were allowed to either run in exercise wheels or remain inactive, Kanarek found that "Rats given a drug that produces withdrawal in heroin addicts went into withdrawal after running excessively in exercise wheels, according to new research. Rats that ran the hardest had the most severe withdrawal symptoms". While these results cannot be definitive proof that human beings can also become addicted to exercise, because rats and humans share many nervous-system traits,
researchers frequently carry laboratory findings like these out into the real world. Maybe the running world should engage in a tobacco-like marketing campaign and get kids hooked on exercise rather than smoking cigarettes in their adolescent years.

* As reported on 'the official website of Denmark' on August 20th, for those marathon runners out there who, unlike myself, love to be on the high seas, I've got just the marathon for you: The Tejn IF sports association from the island of Bornholm has just been granted permission to host a marathon on the 121m long and 24m wide ferry that connects Bornholm with Ystad in Sweden and Køge in Denmark. The article gave no indication as to how many laps the participants will have to do to complete the full marathon but did mention that "For those who may get dizzy, organizers have promised a half marathon and a
10km run on the same day, as well as a children’s race". Just thinking about boats tends to give me sea-sickness and, from my experiences, I am not sure whether running a 10K as opposed to a full marathon aboard a boat would do anything to stifle my nausea.

-------------------------------------------------------------------------------------------------------
Next Weekend's Marathons

Saturday, August 29th
None

Sunday, August 30th
SSQ Quebec City Marathon/Marathon Des Deux Rives (Quebec City, QC)

By  Peter Washkowitz

Dear readers, let's take a look back at the week in running:

* As reported in Science Daily on August 18th, we may be getting more high than we thought whenever we feel that runner's high after a great workout. Results of a study conducted by Robin Kanarek, PhD, of Tufts University and his team of researchers have found that extreme exercise may be physically addicting. After observing 44 male and 40 female rats who were allowed to either run in exercise wheels or remain inactive, Kanarek found that "Rats given a drug that produces withdrawal in heroin addicts went into withdrawal after running excessively in exercise wheels, according to new research. Rats that ran the hardest had the most severe withdrawal symptoms". While these results cannot be definitive proof that human beings can also become addicted to exercise, because rats and humans share many nervous-system traits,
researchers frequently carry laboratory findings like these out into the real world. Maybe the running world should engage in a tobacco-like marketing campaign and get kids hooked on exercise rather than smoking cigarettes in their adolescent years.

* As reported on 'the official website of Denmark' on August 20th, for those marathon runners out there who, unlike myself, love to be on the high seas, I've got just the marathon for you: The Tejn IF sports association from the island of Bornholm has just been granted permission to host a marathon on the 121m long and 24m wide ferry that connects Bornholm with Ystad in Sweden and Køge in Denmark. The article gave no indication as to how many laps the participants will have to do to complete the full marathon but did mention that "For those who may get dizzy, organizers have promised a half marathon and a
10km run on the same day, as well as a children’s race". Just thinking about boats tends to give me sea-sickness and, from my experiences, I am not sure whether running a 10K as opposed to a full marathon aboard a boat would do anything to stifle my nausea.

-------------------------------------------------------------------------------------------------------
Next Weekend's Marathons

Saturday, August 29th
None

Sunday, August 30th
SSQ Quebec City Marathon/Marathon Des Deux Rives (Quebec City, QC)

By  Peter Washkowitz

Dear readers, let's take a look back at the week in running:

* As reported in Science Daily on August 18th, we may be getting more high than we thought whenever we feel that runner's high after a great workout. Results of a study conducted by Robin Kanarek, PhD, of Tufts University and his team of researchers have found that extreme exercise may be physically addicting. After observing 44 male and 40 female rats who were allowed to either run in exercise wheels or remain inactive, Kanarek found that "Rats given a drug that produces withdrawal in heroin addicts went into withdrawal after running excessively in exercise wheels, according to new research. Rats that ran the hardest had the most severe withdrawal symptoms". While these results cannot be definitive proof that human beings can also become addicted to exercise, because rats and humans share many nervous-system traits,
researchers frequently carry laboratory findings like these out into the real world. Maybe the running world should engage in a tobacco-like marketing campaign and get kids hooked on exercise rather than smoking cigarettes in their adolescent years.

* As reported on 'the official website of Denmark' on August 20th, for those marathon runners out there who, unlike myself, love to be on the high seas, I've got just the marathon for you: The Tejn IF sports association from the island of Bornholm has just been granted permission to host a marathon on the 121m long and 24m wide ferry that connects Bornholm with Ystad in Sweden and Køge in Denmark. The article gave no indication as to how many laps the participants will have to do to complete the full marathon but did mention that "For those who may get dizzy, organizers have promised a half marathon and a
10km run on the same day, as well as a children’s race". Just thinking about boats tends to give me sea-sickness and, from my experiences, I am not sure whether running a 10K as opposed to a full marathon aboard a boat would do anything to stifle my nausea.

-------------------------------------------------------------------------------------------------------
Next Weekend's Marathons

Saturday, August 29th
None

Sunday, August 30th
SSQ Quebec City Marathon/Marathon Des Deux Rives (Quebec City, QC)

By  Peter Washkowitz

Dear readers, let's take a look back at the week in running:

* As reported in Science Daily on August 18th, we may be getting more high than we thought whenever we feel that runner's high after a great workout. Results of a study conducted by Robin Kanarek, PhD, of Tufts University and his team of researchers have found that extreme exercise may be physically addicting. After observing 44 male and 40 female rats who were allowed to either run in exercise wheels or remain inactive, Kanarek found that "Rats given a drug that produces withdrawal in heroin addicts went into withdrawal after running excessively in exercise wheels, according to new research. Rats that ran the hardest had the most severe withdrawal symptoms". While these results cannot be definitive proof that human beings can also become addicted to exercise, because rats and humans share many nervous-system traits,
researchers frequently carry laboratory findings like these out into the real world. Maybe the running world should engage in a tobacco-like marketing campaign and get kids hooked on exercise rather than smoking cigarettes in their adolescent years.

* As reported on 'the official website of Denmark' on August 20th, for those marathon runners out there who, unlike myself, love to be on the high seas, I've got just the marathon for you: The Tejn IF sports association from the island of Bornholm has just been granted permission to host a marathon on the 121m long and 24m wide ferry that connects Bornholm with Ystad in Sweden and Køge in Denmark. The article gave no indication as to how many laps the participants will have to do to complete the full marathon but did mention that "For those who may get dizzy, organizers have promised a half marathon and a
10km run on the same day, as well as a children’s race". Just thinking about boats tends to give me sea-sickness and, from my experiences, I am not sure whether running a 10K as opposed to a full marathon aboard a boat would do anything to stifle my nausea.

-------------------------------------------------------------------------------------------------------
Next Weekend's Marathons

Saturday, August 29th
None

Sunday, August 30th
SSQ Quebec City Marathon/Marathon Des Deux Rives (Quebec City, QC)

By  Peter Washkowitz

Dear readers, let's take a look back at the week in running:

* As reported in Science Daily on August 18th, we may be getting more high than we thought whenever we feel that runner's high after a great workout. Results of a study conducted by Robin Kanarek, PhD, of Tufts University and his team of researchers have found that extreme exercise may be physically addicting. After observing 44 male and 40 female rats who were allowed to either run in exercise wheels or remain inactive, Kanarek found that "Rats given a drug that produces withdrawal in heroin addicts went into withdrawal after running excessively in exercise wheels, according to new research. Rats that ran the hardest had the most severe withdrawal symptoms". While these results cannot be definitive proof that human beings can also become addicted to exercise, because rats and humans share many nervous-system traits,
researchers frequently carry laboratory findings like these out into the real world. Maybe the running world should engage in a tobacco-like marketing campaign and get kids hooked on exercise rather than smoking cigarettes in their adolescent years.

* As reported on 'the official website of Denmark' on August 20th, for those marathon runners out there who, unlike myself, love to be on the high seas, I've got just the marathon for you: The Tejn IF sports association from the island of Bornholm has just been granted permission to host a marathon on the 121m long and 24m wide ferry that connects Bornholm with Ystad in Sweden and Køge in Denmark. The article gave no indication as to how many laps the participants will have to do to complete the full marathon but did mention that "For those who may get dizzy, organizers have promised a half marathon and a
10km run on the same day, as well as a children’s race". Just thinking about boats tends to give me sea-sickness and, from my experiences, I am not sure whether running a 10K as opposed to a full marathon aboard a boat would do anything to stifle my nausea.

-------------------------------------------------------------------------------------------------------
Next Weekend's Marathons

Saturday, August 29th
None

Sunday, August 30th
SSQ Quebec City Marathon/Marathon Des Deux Rives (Quebec City, QC)

By  Peter Washkowitz

Dear readers, let's take a look back at the week in running:

* As reported in Science Daily on August 18th, we may be getting more high than we thought whenever we feel that runner's high after a great workout. Results of a study conducted by Robin Kanarek, PhD, of Tufts University and his team of researchers have found that extreme exercise may be physically addicting. After observing 44 male and 40 female rats who were allowed to either run in exercise wheels or remain inactive, Kanarek found that "Rats given a drug that produces withdrawal in heroin addicts went into withdrawal after running excessively in exercise wheels, according to new research. Rats that ran the hardest had the most severe withdrawal symptoms". While these results cannot be definitive proof that human beings can also become addicted to exercise, because rats and humans share many nervous-system traits,
researchers frequently carry laboratory findings like these out into the real world. Maybe the running world should engage in a tobacco-like marketing campaign and get kids hooked on exercise rather than smoking cigarettes in their adolescent years.

* As reported on 'the official website of Denmark' on August 20th, for those marathon runners out there who, unlike myself, love to be on the high seas, I've got just the marathon for you: The Tejn IF sports association from the island of Bornholm has just been granted permission to host a marathon on the 121m long and 24m wide ferry that connects Bornholm with Ystad in Sweden and Køge in Denmark. The article gave no indication as to how many laps the participants will have to do to complete the full marathon but did mention that "For those who may get dizzy, organizers have promised a half marathon and a
10km run on the same day, as well as a children’s race". Just thinking about boats tends to give me sea-sickness and, from my experiences, I am not sure whether running a 10K as opposed to a full marathon aboard a boat would do anything to stifle my nausea.

-------------------------------------------------------------------------------------------------------
Next Weekend's Marathons

Saturday, August 29th
None

Sunday, August 30th
SSQ Quebec City Marathon/Marathon Des Deux Rives (Quebec City, QC)

By  Peter Washkowitz

Dear readers, let's take a look back at the week in running:

* As reported in Science Daily on August 18th, we may be getting more high than we thought whenever we feel that runner's high after a great workout. Results of a study conducted by Robin Kanarek, PhD, of Tufts University and his team of researchers have found that extreme exercise may be physically addicting. After observing 44 male and 40 female rats who were allowed to either run in exercise wheels or remain inactive, Kanarek found that "Rats given a drug that produces withdrawal in heroin addicts went into withdrawal after running excessively in exercise wheels, according to new research. Rats that ran the hardest had the most severe withdrawal symptoms". While these results cannot be definitive proof that human beings can also become addicted to exercise, because rats and humans share many nervous-system traits,
researchers frequently carry laboratory findings like these out into the real world. Maybe the running world should engage in a tobacco-like marketing campaign and get kids hooked on exercise rather than smoking cigarettes in their adolescent years.

* As reported on 'the official website of Denmark' on August 20th, for those marathon runners out there who, unlike myself, love to be on the high seas, I've got just the marathon for you: The Tejn IF sports association from the island of Bornholm has just been granted permission to host a marathon on the 121m long and 24m wide ferry that connects Bornholm with Ystad in Sweden and Køge in Denmark. The article gave no indication as to how many laps the participants will have to do to complete the full marathon but did mention that "For those who may get dizzy, organizers have promised a half marathon and a
10km run on the same day, as well as a children’s race". Just thinking about boats tends to give me sea-sickness and, from my experiences, I am not sure whether running a 10K as opposed to a full marathon aboard a boat would do anything to stifle my nausea.

-------------------------------------------------------------------------------------------------------
Next Weekend's Marathons

Saturday, August 29th
None

Sunday, August 30th
SSQ Quebec City Marathon/Marathon Des Deux Rives (Quebec City, QC)

By  Peter Washkowitz

Open Mike Friday: Meet Aka Alice

We have the most fun introducing runners to the online community.  Today's guest was recommended by several of her online running friends, Known across the blogging running community as Alice, she oozes with friendliness and enthusiasm for running. 

Fresh off a half marathon last weekend, today she shares about her running, racing, including her vast network of running friends, plus her background of becoming a runner.  The author of Hefferblog, Adventures Running with the Herd she's AKA (affectionately known as) Alice.  Welcome Alice!

Your bio explains that “once upon a time I was not a runner.”  How did you become one?

There is nobody who is more surprised by my evolution from non-runner to runner than I am. Even five years ago, I would have described “a runner” as someone who was young, had long legs, thin, and who was a little crazy...you know, like Paula Radcliffe, and that is decidedly NOT me (well, maybe the crazy part is right!). In fact, I became a runner through a convergence of events, most of which had very little to do with running.

In November 2005, my father in law asked the whole family to do a Thanksgiving Day Turkey Trot (The Run for the Hungry). I didn’t know a thing about racing or running or, quite frankly, that there were regular organized runs that people did on Sunday mornings. It took me over an hour to stroll the 3.1 miles, but there was something about the energy of the runners and the event that I just liked. I thought that morning that one day I’d like to actually run at an event like that, but I didn’t really do much about it.

A few days later I was telling Betty about what I did Thanksgiving morning and she said we should start running some 5K races. I’m pretty sure I just laughed at the idea of running 3 miles, but Betty can be pretty persistent and persuasive. Eventually, she convinced me and another friend, Elsie, to run the Carlsbad 5000 in April 2006. I ran/walked that first Carlsbad 5K in 36:36.

Also, those who read the Hefferblog have no doubt noticed that mimosas are a major staple in our running. After that first 5K, Betty and Elsie and I started signing up for other local 5K races, mostly as an excuse to go have breakfast afterward. Some other friends, who were equally interested in breakfast started to join us and at first it was just about the social part and the mimosas, but the truth is that I’m a pretty competitive person and as much as I enjoyed getting together with the girls, I also started thinking that maybe I if actually started training for a 5K, I could run faster, or maybe I could run the whole thing, or maybe I could eventually run faster than Betty (she’d love that) did. So I started running during the week as well.

About a year later, I ran a 5K race without walking, then a month after that, I ran an 8K race without walking. It was about then that Betty started suggesting that we run a ½ marathon. And again, at first I told her she was crazy, but again, she’s one persistent woman who doesn’t take no for an answer, so in August 2007, I ran my first ½ marathon...the America’s Finest City ½ Marathon.

OMG I was sore after that. I think it took me at least a week to walk normally again. I said at the time that I’d never run another ½ marathon again. But Betty, once again, started saying “let’s run a marathon!” And again, I said “you’re nuts.” But eventually, I said ok...with one caveat. We needed to join a running group because we really didn’t know how to train for a marathon. We barely knew how to train for a ½ marathon.

So we joined the San Diego Track Club, trained for, and ran the San Diego Rock and Roll Marathon in June 2008. It was during the marathon training, and definitely after finishing the marathon that I started thinking of myself as a runner. That it had become a part of who I am and how I think of myself.

It’s also when I started the blog...after I dropped my iPhone in a toilet, but that’s a whole different story...me and my inability to not break or lose things.

Let’s see…in the last several months you’ve changed jobs, rehabbed your home, dealt with running injuries, and you’re expanding your cross training.  Stressful enough?

Hahahaha...yeah, as I opened Tom’s interview questions, my husband was trying to work a pretty solid knot out of my shoulder that I am convinced was result of stress. Right now, I’m getting ready to starting a new semester of teaching on Monday!. This last year I also dealt with my mother’s (so far successful) battle with lung cancer and of course the trials and tribulations of raising two kids.

In truth, the most stressful part of these past two months has been NOT being able to run due to injury. As I started running, I’ve found that it keeps me sane and balanced. Without running, I’ve been a wreck. Part of it is that running allows me to work off the stress, and part of it is that running gives me a social outlet that has nothing to do with any of my other responsibilities. It’s the most selfish thing I do. Some may say that running is a solitary activity, but it’s been the complete opposite of that for me.

Tell us what it’s like running in your part of the country.

It’s perfect.

No really, it is. I’m not originally from Southern California, so I just marvel at how lucky I am live and work and run in such an amazing, beautiful place...that being said, in the winter months, when it is sub-zero in the rest of the country, I do feel a little silly about complaining about freezing my butt off when it’s 50 degrees outside, and I also feel a little guilty about posting pictures of the palm trees, the oceans, and the bays, and of us running in shorts and tank tops, when the rest of the country is under 12 feet of snow, but I do it anyway...sort of as a public service.

Tell us about your blog title: Hefferblog: Adventures Running With the Herd and your nickname AKA Alice.

I’ve described the full story (or at least as much of it as I’m willing to tell) about where the name “the heffers” comes from on the blog, but the summary version is that we are just a group of women who met while teaching at a local high school in the past 15 or so years. Teaching high school is tough work, and over the years, we just became a really a close group of friends. We laugh (a lot, which you HAVE to do when you’re working with teenagers) and support each other professionally as well as personally. Some heffers have moved away, some of us no longer teach at that high school, but pretty much we say, once a heffer, always a heffer.

We all have heffer names. Since I was one of the original heffers, I got to choose my own name, and I chose Alice because it’s what my husband calls me when I’m being cranky (sort of like Alice from The Honeymooners). I call him Walter when he’s being curmudgeonly.  Most people, by now, know my real name (Cindi) either because they also follow me on Facebook or on Twitter or because I wrote about it a few months ago on the Hefferblog. But, because the rest of the “herd” are still high school teachers or administrators, and because we have the occasional mimosa, I continue to be discrete and not use their real names on the blog, although I suspect that if anyone really wanted to figure out who we all were, there are enough clues and slipups on the blog that someone could pretty easily figure it out.

When a few of us decided to train for a marathon two years ago, I decided to write about our adventures, mostly so that the rest of the herd who wasn’t running would know what we were up to...and mostly to record all the funny things that happened to us, or what the rest of the herd was saying or doing. Sometimes people comment on my blog that I’m funny, and the truth is that Betty or Madge (who doesn’t run with us, but who occasionally comments on it) or Clarence are far funnier than I am. Betty once said that my role in the group was really to add adverbs (which I absolutely do!).

So, I first started the blog for the herd, but I soon found out that I wasn’t the only one with this idea to run and blog. I was completely surprised that there were so many running bloggers (or blogging runners) out there writing about their adventures as well. It’s an amazingly supportive community. I consider lots of my blogging runner friends sort of virtual-heffers.

Any quirky running traits?

I am a gadget junkie. If it’s a running gadget, chances are I currently own it, have used it, or am considering it, and at some point I’ll loose or break said gadget, whine and complain about it on the blog, and get something new to replace it.

Also, I really hate getting dirty. I carry face wipes in my running bag so that I can clean up after every run. The feeling of salt crystals on my face just creeps me out. Betty wants to do a mud run and I just can’t imagine it.

Who are some of your virtual running friends you would like to meet up and run with?
 
Gosh, there are so many! I’ve been so lucky that I’ve been able to meet up with several bloggers including Irene at Magazine Smiles, Jo Lynn at Single Track Junkie, Yas at See Yas Run, Penny at Planet Ynnep Running and Lisa at Discovering the Meaning of Stonehenge. I’m hoping to run into Glenn at Running Fat Guy in the next few months. We live pretty close to each other, so it’s bound to happen. I also know that one day I’m going to get to hang out with meet Mel at 2nd Chances, Al at You Run? No, Really, You Run? and Missy at Ironman, Ironthings, Trithings, even though I could never keep up with her...and there are lots more. Every person who I’ve ever left a comment on their blog is someone who I’d like to meet and run with.

Best running advice you’ve ever been given?

Some of the best running advice I’ve ever been given is what I’ve learned these last couple months in recovering from Plantar Fascitiis from Brett, my physical therapist at Rehab United and that has to do with the importance of stretching and strengthening to running. I never did much with strength training and definitely not nearly enough stretching before I got hurt, and that’s why I got hurt. I knew stretching was important, but doing strenght training, lots of squats and lunges, has been the real surprise. It’s what got me through the AFC ½ marathon last week having done minimal mileage training.

Best running advice you’d like to share?

Find some friends to run with...or join a running group and make some friends. Start your own running-herd. I’d have never started running if not for the herd, and I’d never have kept at it this long.

Also, at the end of a long run, it’s really important to have a mimosa with a friend to celebrate the accomplishment.

Thank you, Alice!

Do you know a runner you would recommend for Open Mic Friday?

Pass along their name, contact info, and some background and we'll explore introducing them to the Runners' Lounge Community.

Send your suggestions to Tom@runnerslounge.com or Amy@runnerslounge.com

Take It and Run Thursday: When Did You Become A Runner?

This week's Take it and Run Thursday is sponsored by  Marlene from the blog Mission to Another Marathon.  And she wants to know:

When did you know you had become a runner? Was there a defining moment, or was it a gradual progression over time? I often hear people talking about a recent run they have completed, and then they say, "But I'm not a real runner." So what makes you a runner? Is it going to a "real" running store to by actual "running" shoes? Signing up for your first race? Achieving a certain distance or time? For me, I think it came down to my priorities. When I realized that I was scheduling my life around running and not the other way around, I realized "Hey, I'm a runner!" And it's been downhill ever since. :) (Not entirely downhill...) Here is a little slideshow with a glimpse of my running. Please click here to add your name and link to your post to the conversation!

NEXT WEEK 

 

Jill Will Run is our host and her question is: 

 

It's the morning of your weekly long run... what do you eat and why?

This week's Take it and Run Thursday is sponsored by  Marlene from the blog Mission to Another Marathon.  And she wants to know:

When did you know you had become a runner? Was there a defining moment, or was it a gradual progression over time? I often hear people talking about a recent run they have completed, and then they say, "But I'm not a real runner." So what makes you a runner? Is it going to a "real" running store to by actual "running" shoes? Signing up for your first race? Achieving a certain distance or time? For me, I think it came down to my priorities. When I realized that I was scheduling my life around running and not the other way around, I realized "Hey, I'm a runner!" And it's been downhill ever since. :) (Not entirely downhill...) Here is a little slideshow with a glimpse of my running. Please click here to add your name and link to your post to the conversation!

NEXT WEEK 

 

Jill Will Run is our host and her question is: 

 

It's the morning of your weekly long run... what do you eat and why?

On The Lounge: Dealing With Injuries, Part 6

As I move through another week recovering from a knee scope, I continue to learn more about myself and my running.  Here are a few more tips based on the benefits I have found in being injured.   I never thought there would be a positive, but I have found everything happens for a reason.

Run Well! : Compartment Syndrome

We are excited to kick off a new series in partnership with Sports Injury Clinic.  www.sportsinjuryclinic.net   This site has been a well used site by me over the last year as I have worked through various injuries.  It provides the right amount of detail about the injury and tips on treatment as well.   And while we hope you don't have the need for the resources, we are pleased to offer articles in tips in the event you are dealing with a running injury.

 

Compartment syndrome can occur in several places in the body. The most common region to develop compartment syndrome, especially in runners, is the lower leg, and more specifically, the anterior compartment of the lower leg. 

‘Compartments’ are sections of the body, in this case the lower leg, which contain muscles, blood vessels, nerves and other tissues. Each compartment is separated by a kind of connective tissue known as fascia. In total, there are 4 compartments in the lower leg (anterior, lateral, posterior and deep posterior).  

The anterior compartment, the focus of this article, makes up the front part of the lower leg, just to the outside of the Tibia (shin bone). It contains the Tibialis anterior, Extensor digitorum longus, Extensor hallucis longus and Peroneus tertius muscles. The main function of these muscles is to dorsiflex the ankle and extend the toes (pull the foot  and toes up towards you).

Anterior compartment syndrome occurs when the muscles within the anterior compartment expand beyond the size of the fascia surrounding the compartment. Fascia is virtually non-elastic and so cannot expand with the muscles. This results in a decrease in space within the compartment and increased pressure on the nerves and blood vessels inside.

The symptoms of compartment syndrome include: 

• Pain to the outside of the shin bone
• Pain which increases during exercise until you have to stop
• Pain is often described as achy pain
• A feeling of tightness at the front of the leg
• Pain eases gradually during rest
• Weakness in dorsiflexing the ankle (pulling the foot up towards you)
• Tingling or numbness may be present
• The muscles at the front of the shin may feel tight, or even be visibly tight after exercise

 

What causes anterior compartment syndrome? 

Compartment syndrome can be either acute or chronic. Acute compartment syndrome is caused by a direct impact to the shin. Chronic compartment syndrome is an overuse injury, which comes on gradually over a period of time. This is the most common form in runners, although an acute case of compartment syndrome can develop into a chronic case if not treated appropriately. 

As already stated, compartment syndrome in runners is usually both in the anterior compartment and a chronic, overuse condition. The muscles in this compartment become overused through either overtraining or biomechanical abnormalities. This causes either the muscles to overdevelop and become too large for the compartment, or for minor swelling and inflammation to occur which reduces the space in the compartment. 

How is compartment syndrome diagnosed? 

The symptoms usually provide a pretty good indication of the condition, however the only way of determining that compartment syndrome is the cause of the pain is by measuring intercompartmental pressure. This is done by inserting a needle into the compartment after exercise. 

This is important as compartment syndrome can be misdiagnosed as a stress fracture, or sometimes even shin splints. 

How is compartment syndrome treated? 

• Rest from aggracting activities
• Apply ice after activity
• Check biomechanical issues such as overpronation/oversupination
• Ensure running shoes are replaced regularly
• Improve flexibility of the calf and shin muscles
• When returning to activity start very slowly and gradually increase

 

In some cases, if conservative treatment fails, surgery called a fasciotomy may be required to release the fascia and create more space in the compartment. 

To stretch the calf muscles, stand facing a wall with a wide stance and the leg to be stretched at the back. Keep the heel flat on the floor and the knee straight as you lean forwards using your hands on the wall to balance you. This stretches the Gastrocnemius muscle, the largest of the 2 muscles at the back of the lower leg. To stretch the smaller Soleus muscle, just bend the back knee slightly. You should then feel the stretch lower down the calf. 

We always advise seeking professional treatment in order to return to fitness as soon as possible and free from pain! A professional sports injury specialist may also: 

• Perform sports massage techniques to the muscles of the lower leg
• Use a taping tachnique to help take the strain off the muscles
• Advise you on stretching and strengthening exercises
• Undertake gait analysis to see if you overpronate or oversupinate and then prescribe custom orthotics

 

For more information on anterior compartment syndrome, including a sports massage demonstration, taping technique and further exercises, please visit:

www.sportsinjuryclinic.net

Running On Food: Steak - Pumping Up Your Salad

This article is part of a new series on Nutrition for Runners.   Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.

by Heather

It’s rare that I buy/order/eat red meat. I like it, but it’s typically high in saturated fat and isn’t usually classified under the “healthy” options on a menu. However, that doesn’t mean I always stray from this high protein option!

When you know the right cuts and the best cooking methods, red meat can add great variety to that weekly menu. It is high in protein and a great source of Iron. I recently received this salad option from Kraft Food’s Newsletter (see RECIPE below!), and it sparked a few thoughts….

Even as a Nutritionist, I have to remind myself of these tips for choosing healthier red meats. So, I’m sharing them with you too!

Buying the Leanest Cuts of Beef:

*Lean Cuts Include:

      -Round Steak 
 -93% or 95% {fat} Lean Ground Beef 
 -Chuck shoulder roast 
 -T-bone Steak 
 -Strip Steak 
 -Tenderloin Steak 
 -Arm Pot Roast 
 
 -Top Round Steak 
 -Bottom Round Roast 
 -Top Sirloin Steak 
 -Eye of round roast

Labeling a cut of beef as “lean”  or “extra lean” is regulated by the USDA and is based on fat and cholesterol content. The bottom groups (top round steak – eye of round roast) are considered “extra lean” and contain only 5g of fat (2g Saturated), while the top group contains 10g fat total (4.5g saturated) and are considered “lean”.

(source: MayoClinic “Buying beef? A guide to choosing the leanest cuts”)

Steak Caesar Salad (via Kraft Foods) 
makes 4 servings – 1 ½ cups each

1 lb boneless beef sirloin steak (or substitute Steak of your choice from the above list!) 
1 package (10 oz) romaine lettuce 
½ c sliced Red Onion 
½ c Croutons (optional) 
½ cup Lite Caesar Dressing  (could substitute any “Lite” dressing of choice) 
½ cup 2% Shredded Italian Cheese Blend

Grill steak on Medium Heat for ~5 minutes on each side (or until “done”).  Let stand 5 minutes before slicing in to strips. Toss lettuce, onions and croutons. Add dressing & mix all together. Sprinkle with cheese.

Nutrition Information:

Calories (per serving): ~310 (may change depending on dressing choice) 
Protein: 27g 
Fat: 18g (Saturated: 5g) 
Carbohydrates: 9g 
Iron: 20% 
Calcium: 25% 

Half Marathon Challenge: Mental Training

It's easier to do hard things when you have friends to carry you along.   That was the idea behind the Half Marathon, Full Challenge group and series - to have a group of like minded half marathon lovers join together to get through the Half Marathon Challenge.   We have had 38 runners formally join in the challenge and many admitted lurkers have been stopping by.   It's not too late to join in.  If you are running a half marathon and would like some additional virtual support, join the group and join in the conversation!

The reason why Tom and I created Runners' Lounge was to connect runners.  We do believe you can't know too many runners or have too many running friends.  As you are stopping by the Lounge this week, do me a favor.  Introduce yourself to a runner you see in the Lounge but haven't met.  Reach out to runners who share your goals, physical location or other things you enjoy.  Take the initiative to introduce yourself or leave a comment of encouragement.  I guarantee it will make your day and boost the spirits of the other runner.

And if you can't join in all the conversations in the Lounge, then take one with you.   Download this week's Half Marathon podcast on mental training and hear the conversation in the Lounge on the topic.  

Download Half marathon challenge mental training

And don't forget you can join in the conversation!  Just dial 724-444-7444 (Call id 53767) on Sunday nights at 9 EST!

No Matter Why...Just Keep Running

And more links to posts which answer the question, "Why I Run".  Stop by, check them out and enjoy!

If you were going to run 5 Ultras in 9 months, something tells me that you would get the question "Why Do You Run?" a lot.   That is exactly what John Kynaston is doing right now.   And to the question, "Why..." he responds in part this way:  "When I started I honestly didn't know whether I could run for 95 miles and I wanted to see if it was possible for me. I assumed that once I'd done it that would be it and I'd try something else. But like so many before and after this race and ultra running gets under your skin and now I just can't imgaine not training for and running ultras."

I know that I bike to be a better runner, but this post caught my eye that there was a biker who ran to become a better biker.   Check out Trek7k's post for a new perspective.
Judsdad took some time to reflect on why he runs, here is an excerpt: " I run for those who ask me why? I run for those who want to run with me and learn and do...one day I WILL RUN for those who can not!  Next time you head out to find yourself or even lose yourself on the trail think about why you run and who you run for..."

A classic post from Cotuit Runner that is good enough to share again.  Here is the short list of reasons he brainstormed while trying to get through a run. 

• I like ice cream.   
• I like beer, too.
• I don't want to be fat, and I'm not prepared to give up ice cream and beer
• I spent money on the winged foot tattoo on my left calf … it would look really silly if I wasn't a runner.
• What the hell am I going to do with six pairs of running shoes?
• All of (OK, both of) my friends run. I don't want to have to find new friends.
• I'm finally starting to get some definition in my calf muscles.
• The nice lady with the llaso apso would miss me on my 6am runs near Loop Beach (I think I see her every morning).
• The only stories I have are running-related. As boring as they are, they're the best I have.
• A Runners World subscription in a house w/out a runner is just sad, and I signed up for another 2 years.

Kelly is training for the Walt Disney World Marathon and created a list of why she runs so she can be ready to answer the question as friends and coworkers ask her.   Check out her list.  My favorite is "transends through the rest of my life..."