Runners Lounge

A Balanced Diet Is A Cookie In Each Hand

Last week when Tom threw out the idea of food, nutrition, and recipes for Take It and Run Thursday, I have to admit that I hesitated a bit about choosing it as the topic.   It's not that I don't believe in food - and even nutritious food - I do! I love to cook and love to eat!  But, I really didn't feel like I was a good person to blog about tips on this topic.

In the spirit of full disclosure, here is one of the signs hanging in my kitchen.   

And it's not just there for decoration, there is a piece of me deep down that really believes it to be true.  Or at least wishes it was true.  Life feels just right when there are many cookies in my life.   I wish the little fat fairy agreed.   She seems to think that a balanced diet doesn't have quite so many cookies in the mix.

But nonetheless, this is a good topic, because it was kick in the pants to take a few minutes to remind myself of what I need to keep working on and go out and collect some good information.   Here are some great articles if you are looking for reminders about nutrition for runners:

• The 4B's from Coach Mindy at Marathonguide.com - This article is a good one for me because it reminds me that if you can't do it all, at least try to eat foods from the 4Bs- Broccoli, Beans, Bananas, and Bagels.
• 10 tips from Runners World UK - Nice summary of eating, nutrition tips
• Overview of nutrition basics from Running Advisor or About.com- Good refresher of what you need and why
• Interesting Facts from Runnergirl - I like this one!  Informative and a bit fun.
• 15 great foods for runners from Runners World - RW has a great nutrition section - I liked this article best because it was easy to compare what I am doing well and what foods I need more of.

And if you are recipe starved and need great sites, here are a few I use on a regular basis. 

Allrecipes.com

Simple Healthy Recipes

Sparkrecipes.com

Mayo clinic Healthy Recipes

And if you are looking for tips and ideas on being a vegetarian or vegan, don't forget to check out the "Vegetarian Runners" Lounge Group.   This is a topic I debate in my head often and didn't know where to start.   When I posed the question to the Group, Christie provided a wonderful list of resources.   Check out the discussion!

And as for portion control, I have to agree with Tom's post - it still is my biggest challenge after cookies.  I found a good article on About.com on 7 ways to control portion size.  I think education of what a portion size actually is helping me the most.

And last but not least, I know the best way for me to remember to give my body the right fuel to keep me running best is to keep the issue in front of me.   I like these widgets as a way to spruce up the Bulletin Board on my profile but also remind me every time I visit.

Fresh Squeezed Living

Healthy Cooking Recipes

Well Tip of the Day

Staying Motivated for the Chicago Marathon

Yesterday’s run was 13 miles on the 13th day of the month on the 13th Sunday before the Chicago Marathon, and it seemed to have all the not-so-lucky feeling you'd associate with the number 13. 

What was I thinking?

I didn’t finish with overwhelming confidence about running an additional 13.2 miles on race day.  It’s surprising what a mediocre run can do to inject self doubt. The good news is there are plenty of miles, days, and weeks left to prepare me for race day.

Rather than wallow in the discouragement of running in the armpit of July, I rehashed some old musings about why I'm running Chicago.  The list got me re-focused and re-energized because I'm reminded there is so much to look forward to. 

The marathon involves so much more than merely the race on Sunday morning.  Like everything worthwhile, its enjoyment comes in the preparation and traditions leading up to the event itself. 

On marathon day there's no shortage of human drama, and Chicago's Marathon offers some special experiences.   Some of what I recall loving about the Chicago Marathon include:

1. Training for Chicago 2008--My ticket to the world's greatest marathon
2. Sweet Home Chicago--The town rolls out the red carpet for all runners & visitors
3. Chicago Marathon Volunteers--15,000 tireless workers devoted to ordinary runners
4. Marathon Organizers--Leadership at its best staging the world's largest marathon
5. The Expo--A showcase of running events, merchandise, information, and excitement
6. The Field Of 45,000 Runners--A city on legs; fitness, talent, and courage moving in unison
7. Amazing Crowd Support--A sea of whistles, cow bells, high fives, and banners
8. Elite Runners--World record holders, Olympians, and others capable of beating them
9. Pace Teams--Veteran runners helping complete strangers mile by mile hit our pace goals
10. Charity Runners--committed, generous heroes running in the name of raising funds, awareness, and beneficiaries.
11. International Flavor--Runners from around the world wearing their homeland colors 
12. Throwaway Clothes--Shirts and pants we discard as the race starts and we heat up
13. The Night Before--Constant checking our gear, the weather, and our sanity--all while trying to sleep
14. The Course--The flatest and fastest in the world beginning and ending in Grant Park
15. Pre-Race Days Countdown--Harnessing energy and confidence while tapering
16. Pre-Race Hours Countdown--Final carbs, drinking, shoe lacing, and reality checks
17. One Hour to Go--Final warm-ups, porta-johns, and managing nerves
18. The Start--Months of pent-up energy finally unleashed to start a running dream
19. The Early Miles--Jockeying for position and pace while navigating turns, bridges, tunnels
20. The Middle Miles--A sea of humanity feeding off each others' running exuberance
21. Miles of Elvises--Entertainers, live bands, cheering squads when we need them most
22. Neighborhoods--Ethnic communities dotted with color, language, music, tradition,and pride
23. The Later Miles--Quiet, focused stretches where we draw from our confidence
24. The Final Miles--Hearts of spectators and runners flood Michigan Avenue
25. The Finish--Deafening crowds, 10 spectators deep--cheering like we're all #1
26. Reuniting With Family And Friends--Being treated like heroes by those who love us—and by those who don't even know us

Here's hoping all runners have a list of motivators and to keep them excited about their marathons.

2008 Chicago Marathon logo on Google Images by Realbuzz

Charity runners on Google Images by Charity Runners

Elvis Google Images by Mainetoday

Crossing finish line on Google Images by Raybritt

On marathon day there's no shortage of human drama, and Chicago's Marathon offers some special experiences.   Some of what I recall loving about the Chicago Marathon include:

1. Training for Chicago 2008--My ticket to the world's greatest marathon
2. Sweet Home Chicago--The town rolls out the red carpet for all runners & visitors
3. Chicago Marathon Volunteers--15,000 tireless workers devoted to ordinary runners
4. Marathon Organizers--Leadership at its best staging the world's largest marathon
5. The Expo--A showcase of running events, merchandise, information, and excitement
6. The Field Of 45,000 Runners--A city on legs; fitness, talent, and courage moving in unison
7. Amazing Crowd Support--A sea of whistles, cow bells, high fives, and banners
8. Elite Runners--World record holders, Olympians, and others capable of beating them
9. Pace Teams--Veteran runners helping complete strangers mile by mile hit our pace goals
10. Charity Runners--committed, generous heroes running in the name of raising funds, awareness, and beneficiaries.
11. International Flavor--Runners from around the world wearing their homeland colors 
12. Throwaway Clothes--Shirts and pants we discard as the race starts and we heat up
13. The Night Before--Constant checking our gear, the weather, and our sanity--all while trying to sleep
14. The Course--The flatest and fastest in the world beginning and ending in Grant Park
15. Pre-Race Days Countdown--Harnessing energy and confidence while tapering
16. Pre-Race Hours Countdown--Final carbs, drinking, shoe lacing, and reality checks
17. One Hour to Go--Final warm-ups, porta-johns, and managing nerves
18. The Start--Months of pent-up energy finally unleashed to start a running dream
19. The Early Miles--Jockeying for position and pace while navigating turns, bridges, tunnels
20. The Middle Miles--A sea of humanity feeding off each others' running exuberance
21. Miles of Elvises--Entertainers, live bands, cheering squads when we need them most
22. Neighborhoods--Ethnic communities dotted with color, language, music, tradition,and pride
23. The Later Miles--Quiet, focused stretches where we draw from our confidence
24. The Final Miles--Hearts of spectators and runners flood Michigan Avenue
25. The Finish--Deafening crowds, 10 spectators deep--cheering like we're all #1
26. Reuniting With Family And Friends--Being treated like heroes by those who love us—and by those who don't even know us

Here's hoping all runners have a list of motivators and to keep them excited about their marathons.

2008 Chicago Marathon logo on Google Images by Realbuzz

Charity runners on Google Images by Charity Runners

Elvis Google Images by Mainetoday

Crossing finish line on Google Images by Raybritt

Oath for Chronic Overtrainers

Every year I promise not to overtrain.  And then every year I do it.  You think I would be smarter about it.  But there is something about the wonderfulness of running that makes me crazy in the head.  This year, one of my goals is to run injury free.   I must admit, I am on the verge of an injury.  Why you ask - because I hit it too hard for too long and didn't allow enough recovery.   My entire body responded first by giving me a bout of insomina and then fatigue.  And after that, I got really crabby and in a weird funk.  And now, the first touch of an injury is coming on.   

So, I am taking a few days off and already feeling better.   72 hours can make all the difference.  It can mean the difference of taking a few unplanned days versus being banned from running for 75 days off to heal and recover. 

And so I don't forget my goal this year to be injury free, I created this oath.  I have made a pact with myself not to overtrain this year.   

Are you a chronic overtrainer?  If so, raise your running shoe and repeat with me:

I {state your name},

Pledge not to overtrain this year.

I promise to listen to my body and my mind before, during and after runs.

I promise to not ignore the most classic symptoms of overtraining as I have in past years.

I promise to recognize that fatigue and/or insomina isn't just a coincidence after many long consecutive workouts and it may be a cue to add in rest and recovery.

I promise that on those days when my mind, body and soul has come up with every reason not to run or workout that I listen to the reasons instead of screaming, "come on you wimp - get moving" inside my head.

Being true to my long term running career, I promise to recognize when additional miles get me nothing but tired instead of improved performance and will adapt my schedule when my body says, "enough".

I promise that instead of getting crabby, irritable, and downright pleasant to be around - in fact so much that I even wonder what is up with me - that I will recognize that I am being lurking on the edge of overtraining.

I promise to look at my training schedule and build in rest and recovery in the form of nonrunning/cross training days as well as days off.   I promise to acknowledge the fact that even professionals have off days and recovery.

I promise to recognize and acknowledge that when my running starts declining and even the easy runs are tough that I may be overtrained and need a break and NOT do the opposite and add miles to make me "tougher".

I promise to acknowledge that the cold, flu, bug that I caught wasn't a complete unlucky coincidence that the mean nonrunning gods sent to screw up my training.  It may instead be a sign I need to slow down and rest.

And above all, I promise to take the time to ask a running friend to keep me honest about my running and call me on my overtraining when they see it happening.  And I will do the same.

I, [state your name], promise not to overtrain.  I promise to run to my potential but not past my sustainable limits.

Overtraining: We Ought To Know Better

Contestant: “I’ll take "Overachievers" for $500, Alex”

Alex: “Running harder and more mileage than necessary…”

Contestant:  “What is the #1 mistake runners make?”  (Ding!!!)

I almost did it again this weekend, trying to squeeze in more mileage for the week and running longer run than I should getting ready for the Chicago Marathon.

It seems the season for overtraining is around the corner.  With ambitious goals—more racing, more PRs and long runs on our radar in the next few months—the stage is set for overtraining. 

I’ve gone on record as the patron saint of rest, the guardian of all things recovery, the poster child to stamp out overtraining.  So excuse me while I chew and swallow my words in this post.  Gulp.

Many runners' sanity vanishes this time of year.  I read recently this question about overtraining: Why is it if an expert tells a runner they can run a 10k in 42:00 by training 30 miles a week, OR they can achieve the same time by running 60 miles a week, then most runners will run 60 miles to achieve the same result?    Overtrainers give common sense runners a bad rap.

Greg McMillan wrote a great article last fall, “Speed Trap,” about overtraining in  Running Times.  He says, “Just because you can, doesn’t mean you should” and gives guidelines for optimal speed training and urges us to avoid becoming “workout kings” who compete too much in training.  He goes on to say, “As you get really fit, beware of doing too much.  Stop well before you overextend yourself.” 

The good news for most of us is that it's July, the plague of injuries and setbacks have not set in, and most of us are still in the game and healthy, not sidelined.

Let's hope that everyone's tips and stories about overtraining at this week's Take It And Run Thursday creates a low-current jolt of reality about cranking up the volume and intensity too much.   And let's see if we can keep each other out of the PT office or the medical tent.

No litany of advice from me; just: 

It's better to be 10% undertrained than be 1% overtrained.

Reminder stamp by Pussinboots

Caution sign on Flickr by Lungstruck

Before you start your half/marathon training, don't forget...

...the importance of Balance, Perspective and Flexibility.

Training for a half marathon or full marathon takes alot.  Alot of time, energy, focus, patience, gotta' wanna', physical effort, mental strain.   Just alot of everything.   And for everything it takes, it pays off a hundred times over when you cross that line.

So it's worth it in the end - but can be hard to manage in the middle.

As a half marathon addict, I know I can get a little crazy in my head when it comes to my training, training plan and goals.   It is so hard to find time to run and when something happens to take away my set aside running time - I get tense.   When life intervenes for an unexpected mid training taper, I get growly.  When work nudges its ugly head into my running space, I get downright unpleasant.   It is hard to continue to adjust and roll with lifes constant changes when you are trying to deliver upon a training plan. 

Many years ago, all the interruptions and unplanned changes to my schedule would stick with me and stay with me on race day.  I would question my ability to finish the race when I had skipped a this, moved a that, juggled a this or that.    But as I kept running, I got a little wiser.  I learned that while training plans and goals are important - they are just as their name suggests - plans and goals.   

As a back of the packer, instead of being suprised at my training plans changing, I now expect my plans to change. I work, I have kids and a family, I have a house, I have a real mommy runner body.  And when you put all those realistic pieces into a half/marathon training schedule - you are guaranteed that more one thing will come between you and your ultimate plan.

And so, I try to remember balance.  My nonrunning life demands and needs doesn't stop because I am training.  I just need to balance it all. But balance isn't about having it all or getting it all done either.  Something needs to be cut back or wait while I am training.  Balance is about getting just enough of the things that matter most and letting go of the things that don't.  Balance is the wisdom and disciplined execution of my most precious priorities.  And like physical balance - it requires alot of work and practice.  Marathon training is good that way - it helps me prioritze what is important.

And I remember perspective.   Shifting runs, trading days, switching workouts - no big deal as long as the content is there in the end.   I also know, after many finishes, that I can probably finish the race - my level of training only determines how comfortable it is.  And for me, a great training experience or a poor one still won't win my race or make me finish last.   The only way I can lose is if I don't at least try. And on that note - if you haven't read Ryan Hall's blog post "I can be beaten, but not defeated" - stop and read it now.

And flexibility.  Being flexible in my training schedule.  Being flexible in the type of training I do.  Being flexible in what I expect of myself.   Just because I feel like I am in shape for a PR (with 4 months to go to the race day), doesn't mean that I will feel like that - or will be that - when I am two months or two days away.  Take it as it comes.  Deal with it.  Make the most of it.  Don't give up.  Keep trying.  And just keep running. 

Looking forward to your words of wisdom in tomorrow's Take It and Run Thursday.  The topic is "As you start your marathon or half marathon training, don't forget..."

Dam to Dam: It wasn't a PR but it was a PL

Before the race started, I couldn't help but notice many runners in shirts that had this on the back...

Little did I know that by the middle of the race, that would be the only mantra I could hear my head and chanted to myself.

For every reason, my 9th Dam to Dam 20K race should have gone off without a hitch.  I had trained well (for a change), I ate and drank well all week, I felt good, and I had fantastic company in Art and Nancy.   I love this race and I was really looking forward to a wonderful morning, running with friends.   There wasn't a better way I could think to spend Saturday morning. 

Outside of a porty potty required stop at mile 5, I was feeling really good.  My legs felt strong, I felt perfect for a long run on a nice day.   

I remember at the half way point, shortly after seeing this runner  (look closely at the back of her shirt) who was out celebrating her bachelorette party before her wedding next week, thinking to myself, "no problem, second half will be as good as the first."

And then something happened in the middle of mile 6.  I don't know if it was the bright sun or warm weather (ok, it was only 72), but I started to feel really crappy.   My head started pounding, my head was swimming, my stomach was revolting, I was having a hard time focusing, and started getting goosebumps.   Funny things was, my legs and the rest of my body were just fine.   I did another porty potty stop at 7 (and then later, about every mile), but the head just didn't feel right.

By mile 8, I was toast.  I knew I wasn't doing well.  This wasn't about not running well, this was just not feeling well.  But reasoned with myself that there was a long stretch of shade, and just walk and cool down.   And it helped, a little.  And then about the same time, I met this lady in blue (I can't remember her name now), who was like a ray of sunshine.   She was so excited to be out running - her longest run ever.  She told me how at 54 she took up Tae Kwan Do and is now a black belt.   And now at 56, she took up running and was so excited to be running this race.  She oozed so much hope, happiness, and pure joy for the sport that soon I found myself running.  Which was a wonderful pickup - but in hindsight - probably too much inspiration when in fact I should have stopped right there.

We made it through mile 9, 10, 11.  I was stopping at all the porty potty's but trudging along.  A highlight was at mile 9 when Nancy (for the bet of a dollar) sang some karoke "Pretty Woman" at the  water stop. 

Back at mile 5, we had met Brian, who has a heck of a story about weight loss and perseverance.  The pic on the left is the back of his shirt.  If you can't read it, the saying is, "to accomplish great things, you must dream as well as act."  He has lost 105 pounds so far on his way to losing another hundred.  He shared some of his story with us over the miles.  With all my stop and go's, we would connect over and over through the race.  He told us he hated running, but was really excited to finish this race - his longest.  He was so focused and determined, it was hard not to get caught up in his drive.   It was through the last 3 1/2 miles, as we connected, that kept me going.

By mile marker 11, I knew again that pulling off would be the right thing to do.  I was feeling worse and worse and I was having a harder time focusing.  My last picture was of the 11 mile marker and after that all my energies went to just getting to the finish line.  And we did finish!  I have never been so happy to see a finish line.  Looking back, I should have stopped at the medical tent for some help, or sat down, but there were such crowds and my head wasn't thinking straight so I headed to my car.  I ran into Tom on the walk back to my car and he sat me down for a few minutes to collect myself, which helped enough to get me home.   

By the time I got home, I was in misery.  My head was pounding, I was chilled, my eyes couldn't focus, I couldn't think straight, I couldn't drink, my stomach was out of control.  I threw up anything and everything for about 8 hours before my system got back under control.  I truly don't remember being as miserable in my life during or after a run.   I don't think it was worth the 7 pounds I lost in one day. 

So, for my running books, this one doesn't go down as a PB/PR (Personal Best/Record) or even a PW (Personal Worst), it goes down a a PL.  A Personal Lesson.  A 'Dam' Lesson.  I learned yet another life lesson about running today.   I learned that even though I have finished all the races I started, there are some days when not finishing is the best running decision to make.  It takes more than strong legs and feet to run 12.4 miles well.  I learned that I really need to listen to myself and stop when I know I should stop.

But believe it or not, I still love this race and look forward to next year.  It is a must do race for all runners! 

A big congratulations to many friends who finished great runs, including Tom, Art, Nancy, Kent, Dennis, Dave, TRoot, Christina, Becky, Elizabeth, Kim, John, Baker, Dick, Paul, Mike - just to name a few!    And special thanks to Nancy, Tom and Art for helping me along!    

Running in the heat—it’s all about adaptation

As runners, we puzzle non-runners.  They wonder, “Why do they run?”  Or “That looks painful.” Or “Yuck, they’re all sweaty and hot.”

Yup, that’s us.

Non-runners might never know the answers to some of these questions, but the matter of sweaty and hot isn’t too much of a mystery.  The secret: runners acclimate to the heat and over time, it’s not as miserable as it looks.

Adapting to the heat is a bargain because it produces predictable results in a relatively short time.  Most runners can adapt to heat after exposure to hot, humid continuous temps through moderate running in 7 – 14 days.  It takes a lot longer to see the effects of speed training, strength training and increased mileage.

The two keys to adapting to heat are blood and sweat.  When our bodies re-learn to perspire efficiently, we increase the ability to regulate the core temperature around the vital organs (the blood) and gain more external comfort on the skin (the sweat) as well. 

One of the chief adaptations the body makes to heat is increasing our blood volume.   When we’re not heated from intense activity, there is plenty of blood to regulate internal temps and to cool the skin.  But when we heat up, we call upon the vascular system to work harder to circulate more blood to produce sweat to cool the skin, to maintain the core temps, and to flow to muscles.

What happens in acclimating to heat?  Our bodies get smarter and kick off the cooling process sooner, signaling us to start sweating sooner and distributing the sweat more abundantly before we overheat. What a deal!

Some of my best runs have been in high temperatures.  Sure I’m a glistening ball of sweat careening down the street, but when my body has adapted, it’s not nearly the awful scene it appears to others. 

Temp sign on Flickr by Satsuma

Tips For Running In The Heat

As compared to yesterday, today was a gorgeous, perfect day.  About 80 degrees and little humidity.  It was picture perfect for hanging out with the family and getting in a few miles too!   And through my miles today, I started thinking back to how I adjust to running in the summer.   Here are a few reminders I have tacked up for myself:

1.  Reminder: You don't know everything.   And/Or, (I) have forgotten it over the longest, coldest winter in history.  With the winter we had, I told myself that summer would be a welcome relief and to not cry and whine about the hot weather.  Just get out there.  But hot weather running brings challenges of its own.  I always need a quick tutorial at the beginning of each season.  Here are a few articles that were good reminders of tips to keep in mind.

• Coach Mindy's article from MarathonGuide.com
• About.Com's - FAQ's about Running in the Heat
• Precautions of running in the heat from Cool Running

2.  Take time to acclimate.  I read a tip on a WeHealth article that suggests,  It takes a full two weeks of heat and humidity to “get used to it.” The body has been shown to take 8 to 10 increments of 30 to 45 minutes in the heat to acclimatize."   With that in mind this weekend, I spent a good 30 minutes both days laying in the hammock or lounge chair sipping a beer.  Looks like I still have 6-8 more sessions left before I am fully acclimated.  I kinda' hope to have them in before this weekends race.  I don't know - it may take way more than 10.  It's hell - but you know - I like this type of cross training.

3.  Plan and replan my running.  It is lighter longer, and it is hotter sooner.  Between that and my kids schedule changes for summer, it is time to rethink my training plans for the summer months to find a way to add in my runs at the time of day that makes sense and is comfortable to me.   I have been relying on fitting it runs on the way home from work.  Very soon, that will be one of the hotter times of the day.

4.  Adjust my intensity to fit the conditions.  I seem to do this naturally.  But I do like having this chart handy to remind me what it is really like out there.   

I also really like Dr. Prihut's heat index calculator.

4.  Get smart about clothes.   The last few days of 80 degree weather reminded me quickly that there is a reason "performance fabrics" are popular.  They keep you cool, which keeps you running well.  I was also reminded that in the summer, there is no second wear without wash potential and I never seem to have enough of my favorite running clothes ready to go. I now have a great reason to go shopping for some new summer running clothes.  As for reminders/charts, I do like Jeff Galloway's "what to wear" chart for the different temperatures.   

5.  Drink, drink, drink.   This winter, I could easily do 45-60 minutes of running without worrying about having water stashed on the course.  This weekend, I was reminded that my tolerance with no water stops was down to about 20 minutes and those weeny little water bottles were definitely not going to do it.

6.  Protect my skin and my eyes.  My farmer tan is in full bloom already.  It is amazing how I continue to underestimate the power of the sun each year.  After just a few days of nice weather, I can feel how dry my skin is where it has been exposed.  And my eyes too!  I can't decide if I am more concerned about my vision or the large squinting lines that seem to have permanently taken residence on my forehead.

All in all, I am really excited about summer.  It is great to be able to hang out at night at the campfire and be able to do so much more outside.    And heck, with our seasons, we really only have about 90-100 days of the really hot stuff.  About the time I can't stand it I will be complaining the next week about the snow and ice.  

 

Good Things About Running In Hell Heat (again)

It was like Mother Nature fired a warning shot yesterday.   Our first day of clothes-soaking humidity.   Crazy weather.  Saturday, my kids and I froze at the zoo, even with jackets and pants.  Sunday, we are stripping it all off for 86 degrees with the same measure of humidity.

I battled the heat, humidity and wind from the seat of bike.   I did about an hour at a good clip and felt so good I added in a tiny little run.  It was nice!  It made summer feel like it never left.

I do love summer, I do.  But, the heat, the humidity, the wind.  sigh.   It is as annoying as I remember it from last year.  It made me start asking the question - what is it good for anyway?  What purpose does humidity serve?

And then I remembered I had answered that question last year with my rivoting list "10 good things about Hell Heat."  As you ease back into the summer weather in the midwest and north, here are a few good things running in the heat does for us:

10.   Hot weather brings out compassion in others.  In this heat, I turn to a red faced, huffing/puffing monster of a runner.   I find that my state of almost dying brings out the best in fellow runners, bikers and walkers.   I had three people stop me and ask me if I was ok.   (Yes mom - I was fine!)

9.  People revere me as a tough athlete.   In the winter, no one asks what I ran or even glances my way.  In the summer, my sweat and pained expressions make them jump to "boy, how far did you go".  I never have the heart to tell them that is my normal expression, I haven't even started yet.

8.  It is a free body cleansing.  All the unnatural impurities that I counted as food this week have been flushed from my body by an outpouring of sweat.    The cookies, the beer, the cheetos, the Red70 and other coloring/sugar from kool aid.....all gone.   No need to go to a sauna, hot house or have a body wrap.  My body is as good as new.

7.  My pain threshhold expanded.   Four words -- sweat-in-the-eyes.   Ouch!   If I can stand that, I can make it a few more miles.   Yes, I am stronger.

6.  Time by myself.  When I get home, I get to sit by myself without anyone hanging on me - my kids hate it when I am sweaty.   As gross as I feel, I enjoy my few minutes in my chair (granted it isn't a nice one) all by myself.

5.  Removal of mysterious stains.  Standing at the sink to get more water, the sweat removed the mysterious stain that has been on the counter for weeks.  409, Clorox with bleach, Windex...nothing has removed it - but I can.  Yep, that's gross - but welcome to my life of little accomplishments.

4.  I get my buck out of my laundry detergent.  I am a very cheap person, so "value" of my dollar is always forefront in my mind.  I know that for this round of laundry, I will get my money's worth from my laundry detergent.  No slacking allowed on the job for this load. 

3.  I accomplished more than before.  In hot weather, wind or other nasty conditions, I  earn extra credit for my workout.  I just feel like I accomplished something more than my running log will record.   

2.  Gatorade actually tastes good.  A good run on a hot day makes gatorade taste like the most wonderful thing on the face of the earth.  And also water.  It's about the only time I think "yum" when I drink water.

1.  Cookies and beer.   And of course, if I did this bike and run in these miserable conditions, I earn an extra dose of one of my favorite guilt free pleasures.   And boy, do they taste ssswwweeeeettt!

There.  I did it.  I found 10 nice things about this weather. 

Photo of temperature by billybackybear

Photo of humidity by <vincent />

Photo of hills by Allmightymo

"Hi, My Name is Amy and I am..."

"...a Runner."   "I am not a walker." "I am not a biker."  ....

In the early years, when I would be out cross training doing my biking, swimming, walking, or strength training, I would keep my "running face" on so when anyone passed me they would definitely know that I was just a runner out there doing the right thing.   Because that it how I saw cross training - a type of evil to be endured.  It was the activity on my "off days" that bridged the gap between runs.   In fact, I could see it on the faces of the other runners who passed me and were in one of these awful activities too.  We always exchanged the knowing head nod to each other with the "I am so sorry for you" look in our eyes.   

But then I found the triathlon.   I was out on a run celebrating the fact I had turned in my last paper for my MBA and my mind wondered to "well, what now?"   I had already did the marathon thing (and you know how well that went) so I decided I needed to try something different.   So I took on the Olympic distance triathlon - a 1 mile swim, 25 mile bike and 6.2 mile run.   

And when I crossed the finish line a few months later do you know what I learned?  I found out that I could run a faster 10K off of a 1 mile swim and 25 mile bike than I could before I started the training doing running alone.  I learned all my run times in training and later on in the 11 tri's I have done since then are generally faster.    In fact, when I get in my groove during my triathlon training period each year, my running improves.   

It makes perfect sense.   The biking builds a different set of leg muscles, the swimming helps build upper body and core strength.   And even though I am training more, I am not pounding on my legs which helps me recover faster.   And mentally, I begin to crave runs while on the bike or swimming.   

So now, I purposely schedule a triathlon in late summer each year to make sure I cross  train.  Because without a goal, my running would take over my calendar.  It's usually a sprint triathlon (1/3 mile swim, 15 mile bike, 3.1 mile run) which means it isn't distracting from my other running goals, but instead nicely compliments whatever I have going on.  I find I can still train for a 1/2 marathon in the fall with my normal 3 day running schedule and then I add a bike ride of 20-30 miles once a week and a 10-15 mile bike ride/1-3 mile run on my off days.  And, just like magic, cross training happens!

I find that I really don't have "off" days or "cross training" days anymore.  I have days I don't run, but now those days are filled with activities that I enjoy and help my running. 

And one last thought...I have recently relearned the power and simplicity of walking.   As a runner, it is sometimes the last activity I would think of on my cross training list but it can be done anywhere, at any time, and still gives you benefits of raising your heartrate and working your muscles.   

Photo of mug on Flickr by powerbooktrance

Photo of sign on Flickr by jhsinger

Cross Training: What Have I Been Waiting For?

For years I was a running purist.  No serious form of cross training for me. 

Cross training was for those who needed or wanted a break from running.  I believed I could outsmart getting injured with proper rest and stretching.  Strength training?  Ha!  I believed there’s nothing you get out of lunges or squats that a medium long run couldn’t give me.  And duh, you don't look like a runner when you're cross training.

I carried in my mind a litany of reasons to avoid cross training.

• Too busy…
• Don’t have the right equipment—weights, a proper bike, a pool…
• Don’t want to bulk up…
• I’m not injured…
• Didn’t cross train in the past and had success…
• Didn’t want to convert to a biking enthusiast…
• No other form of exercise is as well rounded as running…

In my most honest moment, I didn’t fully know what cross training is.

In my smuggest moments, I thought cross training was for lightweight runners.

In my darkest moments, I was brainwashed and drinking from the no-cross-training-for-me kool aid.  If there was a fanatical compound for running purists, where cross training was forbidden, I’d have moved in. 

Besides, I’d rather be running!

Well after doing a 180 turn on cross training, I’m experiencing a new level of running success and enjoyment.  What's in it for me?  Well let's just say:

• Less soreness
• Better bounce back from demanding runs
• Increased flexibility
• Better running form and efficiency
• Better performance
• More running enjoyment

The good news is anyone can begin cross training RIGHT NOW!   If you’re not sure how to get started, my favorite book is Matt Fitzgerald’s Runners’ World Guide to Cross Training.  The book will have you on board and signed up quicker than Amy can whip up a batch of cookies.  In it he explains the irrefutable advantages of cross training using a wide variety of cross training options.  He even covers how to include X-T in 10k, half marathon, and marathon training. 

Today, I’ve come to believe that cross training is one of the Big Three Most Overlooked Keys to Running (the other two being nutrition and rest).

Some of my running friends tell me they wish they’d started running earlier.  Any regret I have is not embracing cross training sooner.  I’m still working to add more cross training to my routine.  It’s not an overnight process.  But with every new type of exercise I embrace, my running feels enhanced.

This week’s Take It And Run Thursday focuses on cross training.  Hope you're planning to share your lessons on cross training.

Good Thing Cave People Love Rain...

I don't know how ... but this cavegirl did get in her 10K on the 10th.    It was sandwiched right in there between the grumpy kids, downright downpour, trip to grandmas, and a bunch of gardening.  And I am really glad it was in there!

Even though the weather was crappy here, at least it wasn't snowing or had snowed.  In fact, this was the first Nancy run without snow on the ground - so it must finally be spring.  But what it lacked in cold flakes it made up for in wet rain.  There was no way to avoid a little sogginess on Saturday.   

I am so glad I headed out because I was reminded that my favorite running weather is about 45-50 degrees of overcast skies a tiny breeze and a bit of drizzle.   There is something quite invigorating about the drizzle - it is like pure energy falling from the sky.

It was a great 10K - nice and easy - no complaints.   I almost wished it was a 10 miler!  Almost....

Ohhhhh, to run!  (ahhhh!)

Thanks Nanc!

My Marathon Mistakes

Tom has a saying, "If you do the marathon wrong, it can really hurt."   Let's just say that I did the marathon so wrong and it hurt so bad that I haven't had the interest in doing another one for 10 years.  It's not that my marathon spirit is completely gone, but it is kinda' like when you get sick on one of your favorite food and then it is a long time before you can bring yourself to eat it again.

In honor of "marathon mania" week in the Lounge I thought I would share my tips for how to train and run a marathon based on all my mistakes.  (Click here is a list of the most common marathon mistakes.)  I don't share them to scare someone away from the distance or to dissaude someone from attempting the race.  Instead I offer up my errors in judgement in hopes that you don't make the same mistakes.   But more importantly show that even if you make one, two or ten of these mistakes - you can still finish.  I did!

And there may be a little of self therapy in this list.  Maybe if I "spill my guts" I will finally move on to another marathon?!?  Did you ever see "The Goonies" movie?  Remember when Chunk tells the bad guys all the bad things he did (and then when I was in third grade...)yeah, this list is kinda like that....  Here it goes:

#1.  There is a good and not so good time to attempt your first marathon.  There is rarely a perfect time for a marathon but be smart about knowing which time it is for you.   

In the last few months before my marathon, we were in the middle of relocating from one state to another, starting new jobs, selling one house and building another and in the middle of winter.  I was trying to finish up my MBA classes at one school and transfer to another.   This would have been a not so good time.  I was much too stubborn to admit that to myself.  Marathons take mental and physical strength.   It is more thoroughly enjoyed when the whole you is there to participate. 

#2.  Get educated.

I read just one book - that was it.  That wasn't enough.  Get a book, in fact a couple.   Read articles, read blogs.  Way back in the late 90's, internet and blogs were nothing like today.   Information was there but limited.   If I did it over again today, I would read more and train my brain.

#3.  Talk to a marathoner that is like you.

Outside of some coverage about the Olympics, I had never seen a marathon or even talked to a marathoner in depth about the race.  The one book I used as a bible didn't do justice to explaining the training and race.   If I could do it over, I would find at least two other runners like me who have done the distance and taken them with me on a few long runs to hear their stories.  I would also find a runner faster than me and hear his/her story.  You can't learn enough about the real life application of the marathon.

#4.  Pace and strategy isn't just for elites.

In my training and race, I never fully understood or used the wisdom of pacing.   When it was time to go - I went.  I did it by feel.  I ran along with whoever was next to me.  And what happened - I started fast and ended slow.   I remember at the end of one of my long runs (which was a loop around a golf course), one of the golfers stopped me to check on me and asked if it might be easier to walk the loop versus running that slow.    I am a smarter runner today - always starting and staying slow and finding my "cruise control" gear. (Here is good list of how to run a good marathon.) 

#5.  Choosing the right marathon.

I was a huge Disney fan so of course choose it for my first race.  The flaw in my reasoning was that by the time of the race in January there was a 70' temperature difference.  It was butt cold in Iowa and the snow had made running difficult to finish my training.  It was lovely in Florida for a vacation but felt miserable for a first marathon.  Add on the stress of travel and I wasn't at my best.   Today there are so many marathons close to home - if I did it over - I would stay close.

#6.  If you are traveling, have a contingency plan for just about everything.

We were supposed to fly out Friday morning and didn't end up leaving until Saturday morning because of weather delays.  We lost our room - twice.  By the time I arrived, the expo was closing.   We lost our dinner reservations.   Everything that could go wrong did.   If I travel for a race again, I will have some backup plans.

#7.  Fueling and hydration before the race is key.

The day before my food and hydration was out of whack due to travel.   Since we lost our dinner reservations, we ended up at the barbeque restaurant for a full course western meal the night before.  I don't think I need to describe the effects of that decision for 26.2 miles the next day.   Doing it over, I would have packed a suitcase of suitable "meal replacement" and hydration so I wouldn't be faced with a poor meal choice again.

#8.  Learn to eat and run.  Walking through water stops is a good thing.

Ten years ago, Gu and power gels weren't as prevalent - at least to an ordinary runner.  And the books tole me the goal of the long runs was to train your body to burn fat to have energy so I didn't take in any fuel during my training runs or the race.   I had practiced with some Gatorade - which didn't agree with me - but I kept using it anyway.  I thought you were supposed to be miserable during that long of a run.  I didn't think it was cool to walk through water stops so I skipped a few early ones.  It has taken me many years and runs to figure out the combination that works for me. 

#9.  New clothes is good for job interviews and really stupid for long races.

Yep, I broke the cardinal rule.  I bought all new stuff the week before and proudly went to  the line in my new top, shorts and socks.   Can you say chafing?  No?  Then how about bleeding and bruising.  Not to be graphic, but between my chafing, pink sore spots and the ten pounds of vaseline (thank god for body glide since then!) I looked like some greasy blob from beyond when I crossed the line.    It is really stupid to wear something new on a long run.  "Rehearsals" isn't just for dancers - its for running gear too.

#10.  Set realistic expectations.

Knowing nothing, I told my husband I would cross somewhere around 4 1/2 hours. (Remember I hadn't learned the finer points of pacing yet)  Whatever!!!  I was an idiot.  I have no idea what my time was - something close to 16 hours maybe?  Ok, not that long, but there wasn't a 4 in it anywhere.   If I do this distance again, I would set more realistic expectations of how long it would take and what is a "good" time.   When I did cross the line, I was so bummed at my time that I couldn't even really enjoy the fact I finished.  I wish now I could have set more realistic expectations and come to grips that finishing is one hell of an accomplishment.

#11.  Don't underestimate the mental challenge of the marathon.

For this marathon, it wasn't my body that was struggling the most (yes, it did hurt) but it  was my mind.    The mental games that went on in my head when it started to get uncomfortable was more difficult than the steapest hill or strongest headwind.  My mind was yelling to stop, that this was a stupid idea, that I couldn't do it.  I can still hear my mantra from that morning - with every step I would say, "One step closer, one step closer."  When I would get frustrated with my pace, I would chant, "all forward motion is good - just keep moving." Looking back, I know now that the mental training is as important, maybe more important as the physical part.  You can't make it to the line if your mind isn't on board.

#12.  Supporters need to train too.

I think my husband rode to the start with me carrying a newpaper and a can of pop.  It was nine hours later (between prerace, race and post race stuff) before we landed back in the hotel room.  He is a saint!  Anyone who comes out to cheer on family and friends, especially back of the packers, are just plain saints.   After many races, I know now what to tell him to bring and not bring, where to look for me during and after and how long it will take.   There are good spectator tips out there - make sure they know the course and train for the day. (Here are 25 Great Cheers for Spectators to use.)

#13.  Realize the last 6 miles (more or less) do hurt more than the first 20.

For me, running miles between 10 and 18 all feel about the same.  It is uncomfortable.  My knees and feet will start to hurt.  My back gets sore.  I get a bit bored.  I had only trained  to 21 miles and did believe that I could do 26.2 with those miles under my belt.  And I did.  But what I didn't understand is the last few miles really, really don't feel good.  Now, take this with a grain of salt because I did everything wrong - but if I do another marathon I will mentally prepare myself better for the last 10K.

#14.  Prepare yourself for the porty potty experience.

At mile 22, I got stuck in the porty potty.  Imagine the horror!  I am a back of the packer, so a few thousand runners had hit the pot before me.  I was sore and tired.  Disgusted by my pace and mentally ready to give up.  My stomach was killing me from the BBQ feast the night before and I had to stop.  With all the vaseline smeared on - I couldn't get my clothes on and off easily.  And for fun, the porty potty was leaning on a downhill slope.   So to sit down, I had to grab a hold of the sides to sit.  (Way back in the day, there wasn't an abundance of hand santizer either!) When it was time to get up.  No luck.  My legs had decided that standing up (against the force of a hill) and without holding on was not going to happen.  So yes, I sat there and cried for a while.  I admit it.  All I could imagine was some volunteer finding me there a day later - a swollen, chafed, vaseline blob - pants down, stuck in the porty potty.  I did escape - but not without psychological damage.

#15.  Try some other races before the marathon.

I had only run a 4 mile fun run and an unofficial 1/2 marathon before this race.  I didn't even know how water stops worked or how races worked.   Doing it over, I would have stair stepped up the ladder through a 5K, 10K 1/2 marathon, etc before doing a marathon.  Half the fun is the races and they serve as a type of quiz before the main event.

Whew...that's most of them.  And even after all those lessons I still believe anyone, and I do believe, anyone can finish a marathon.   Physically, it is possible for most humans to walk, hop, jog, crawl, skip, shimmy...whatever it is that they do... for 26.2 miles.   You just gotta' wanna and you gotta' be smart.   I would love to know what lessons you learned through your marathon training and racing.   In fact, maybe add a couple and then I won't feel so bad at my long list of mistakes.  :}

All shirts available from OneMoreMile.com

Fat Fairy - 10 Me - 0

Remember this little fairy - looking all sweet and innocent?

Yeah, she has it in for me.

No matter what I try, the weight stays on.

Winter is a tough time.  All those natural instincts kick in and I eat like my life depends on it.    No mercy from the fairy.  Nope - she played no favorites, she didn't care about millions of years of conditioning - she just packed the pounds on.

Now it is spring and you think she would give me a little break.  Still no luck. 

What are your secrets to counteract the evil, evil ways of the fat fairy?

Handling running fatigue

Tomorrow’s Take It And Run Thursday is in reverse.  Instead of dropping off your thoughts on a topic, leave a question.   No question is too basic or too advanced for everyone to consider.  After all, we're runners--tenacious, resourceful, and helpful. You’ll have the collective wisdom and experience of dozens of runners.  Just leave what you’d like help answering.

My question: How do you battle fatigue? 

Remember when we first started running and what it was like to conquer the first distances?  When running a partial mile turned into a full mile, and then two miles gave way to three, four, and more miles?  Our bodies adapted to the fatigue and soreness and became capable of more mileage, faster paces, and easier recovery.

My mileage these days is a fraction of what I’ve been capable of for many years, and it feels like way too much effort and fatigue for what I’m accomplishing.  It feels like I'm running on flat tires.  Worse, it feels like I’m starting all over again. 

I'm not opposed to working hard at my running, and I suppose it’s healthy to re-experience the challenges of ramping up my running mileage and speed.  Maybe I'm still getting the kinks out from winter running and still carrying those winter pounds. But some of the occasional ease or cruising down the road and even the sensation of "floating" is missing.

Looking forward to the questions everyone drops off tomorrow and for any insight and tips on handling the fatigue of running.

Flat tire on flickr.com by timpgh

Try Something New Today!

I am getting warmed up for the Take It and Run Thursday theme this week of 13 words of advice.... here it goes:

The secret to great running is to never stop trying.  Try something today!

Try something new.  Try something different.   Run a different course, plan to run a different race.  Run a new pace - slower or faster.  Run with someone different.  Run and walk.  Bike and then run.   

You will never know what you can do if you never try.   And what's the worst thing that can happen if you try?   I guarantee the result if you don't try is much worse.

Recognition for Boston Marathoners

With today’s running of the Boston Marathon, it’s hard to put into words the excitement, challenge, and sense of accomplishment the participants will feel.

I’ve had the privilege of running Boston and there’s nothing quite like it.  It oozes with tradition. Out of respect for the marathoners who will be telling their stories, I’ll leave the race details to them.  But here are perhaps a few lesser-known notes about the Boston Marathon.

Humble Transportation.  Like nervous school kids, the runners take a one-hour ride on school buses from Tremont Square to Hopkinton, for the start of the race.

Modest Start.  Hopkinton is a sleepy little New England town west of Boston where the race starts on a nondescript two-lane highway .  Nothing fancy.  Just steeped in marathon tradition.  See Scenes From the Starting Line.

Quiet Miles.  Believe it or not, there are stretches in the early miles where there are no spectators along the course.  It's just rural.

Waiting Grounds. The race honors the marathoners by staging an Athlete’s Village, which is the campus of the local high school converted into a tented community to relax and concentrate.

Another Tradition.  There is always a Red Sox game at Fenway Park on marathon day.  Texas plays at 10:30 this morning.

It’s a holiday. The Boston Marathon is run on Patriot’s Day, which is a state holiday in Massachusetts commemorating the ride of Paul Revere.

A Lonely Marathon for One.  The race director runs the marathon later in the day, alone, with no media, starting hours after the race has finished.

The Hills are Alive.  Most of us have heard about the Newton Hills and Heartbreak Hill.  But there is also a stretch known as “Hell’s Alley” around mile 15, which beats up the runner.

Once more on Hills.  If your heart goes out to runners on the grueling hills, put your heart in the right place.  The reality is running down hill hurts far worse than running up.  Why?  Because careening down hill means constantly braking with your legs.  On my Boston experience, I learned to dread the sight of a a downhill and welcomed a chance to run uphill.  Really.

Public Peeing is Outlawed. Signs by local residents implore runners not to urinate in their yards.  The town is crawling with wonderful volunteers, including cops, who won’t hesitate to fine you on the spot if caught.  You don't have to stop in mid-stream, but they record your race number, check the race registration list for your name, and mail you a nice fine.

A sign you can make it.  The gigantic CITGO sign is a huge emotional marker for runners as they approach downtown Boston, signaling they are within striking distance to make it to the finish on Boylston Street in Copley Square.

Enough background. 

Best wishes to all those running Boston today!

CITGO Sign on Flickr by Global Traveler 2007

 

A Tribute to Boston Marathoners

Tomorrow is a big day for the running community!  The 112th running of the prestigous Boston Marathon.   I wish I could say that it is on my list to run someday, but although I am a dreamer, I am a realist as well.   I know I could never meet the qualifying times - just not in my genes (3:45 for my gender/age) - even if the Boston folks recognized my Running Handicap calculator. 

And even though I won't experience it personally, it doesn't dampen my excitement for it as a runner.  I live in awe of runners who are able to qualify, race and compete at Boston.  It is the ordinary runners version of the Super Bowl.  But instead of one champ, thousands will emerge. Its a day that thousands of dreams are made - kinda like Disneyworld for runners.

Outside of TV, internet and newspaper reports, the closest I have been to running Boston was a Monday morning a few years ago when my phone at work rang Monday am as Tom waited at the line in preparation to take off for the race of his dreams.   He took a minute to share his excitement and let me take in the noises around him.  It was really cool!

And this year in the months leading up to Boston, Bill has been kind enough to take me along with him on his training.  This weekend when Art, Nancy and I did our long run, we made sure to run a few good miles for him.   We even did a couple pickup's trying to get to his normal race pace.  We laughed at ourselves because we could only hold it about 100 meters and just when we thought we were flying a little four year old on the trail went sailing by us.   I guess trying to run like Bill isn't as easy as he makes it look.

For all you Boston hopefuls, he is sharing his bib number (#2420) with all of us and allowing us to run along with him.   When the gun goes off on Monday, I guarantee that I will be there in spirit with him as he runs a great race.  As you settle into your Monday, send your best running vibes, energy reserves and well wishes to Boston for the next 24 hours!  Your fellow runners will appreciate it!

Right or Wrong - The Reality Training Plan

Here is what I know about training...

There are lots of right ways to train for a race.   

The right way to train generally doesn't take much more time than to train the wrong way.   Its all about how you use your time.

Overall - cramming is really bad for your running.  It leads to injury.

Training should be balanced.

The other thing I know about training and racing is sometimes my family gets fed up with the whole "training schedule".   Don't get me wrong - they are everlasting supportive!  I couldn't do what I do without their help.  But sometimes, just sometimes, we reach the point where "yet another" training run squeezed in here or there starts to cross the line.   I can feel the patience levels dipping to all time lows.  And that seems to be the exact time when I find another race that I am just dying to do.   So, now and then, I must admit, that I turn to my Reality Training Plan.

It is a training plan that is so bare bones it is on the verge of down right wrong.  But it works well for me to sneak in my runs here or sandwich them there so there is no (or very little) disruption to the family routine.   I have made it so easy that I can carry it in my head and it can be easily plotted on the family calendar (mentally).

Here's my "Reality Training Plan" for a week:

A short run - 2-3 miles - at a damn good pace - usually sandwiched in a 20-25 minute open space because I snuck out of work 10 minutes early so I could run and still be home at an agreed upon time.  Oh yeah - and a little fast driving to make up a few minutes lost changing clothes.

A medium run - 3-5 miles - moderate pace - borrowing 20-30 minutes from work and scheduling this one in one open late afternoon/evening on the family calendar on a night where there are no school, family or community activities that require my presence.

A long run - 5-13 miles (depending on the upcoming race) - a slower pace but I am usually paying for every minute away - alternating "short" long runs and "long" long runs to keep peace and patience of my family on the weekend.   I pull out all the stops on this one and line up a babysitter most of the time.  It's too hard to navig