Friday, December 31, 2010
wishing you the best in 2011
Here's to another year of running - may your runs be swift, your recoveries easy, and your heart light.
Tuesday, December 28, 2010
running workout organizer, part three
This is the third part of my series on my running workout organizer. In part one, I discussed the weekly workout decisions part of the organizer. In part two, I talked about setting the daily plan. And in this part, I will provide links to some of my favorite workouts that you can use for your own coaching purposes.
A girl can dream.
My reality is that I stare my coach in the face every morning. And my coach isn't very good yet.
But I'm working on my coaching skills. As a coach, I implemented a two week break from running. And as my client, I'm actually listening. (Don't tell my coach - I might sneak in a trail run before the two week period is up...)
In 2011, I hope to bring my coaching skills to a new level using my running workout organizer. But for my coaching to be effective, I need to have a plan to work from. If you look at most running plans, you'll be able to see which workouts during the week fit the endurance, strength and speed categories. You can pull those workouts into your plan for the week, and then fill in the remaining easy runs that give you the mileage target you are looking for. You could also use a preformulated plan and put it straight into the organizer, and then use the other tools, like self assessing how you feel, to help you keep on target in your training and uncover trouble spots before they get too serious.
Here are some training plans to check out and use in your self-coaching endeavors:
Marathon
Here are some training plans to check out and use in your self-coaching endeavors:
Marathon
- 12 week marathon plan (Brad Hudson & Runner's World - )
- 18 week plan (Pfitzinger - maxes out at 70 mpw)
- 12 week plan (Kevin Beck - Features 3 - 3 week cycles w/3 week taper)
- 18 week plan (Hal Higdon - novice)
- 18 week plan (Hal Higdon - intermediate)
- 18 week plan (Hal Higdon - advanced)
- 30 week plan (Hal Higdon - personal best)
50 Miler
Monday, December 27, 2010
down time
I am officially taking a two week break from running.
I had been planning to finish out 2010 by hitting my 2,010 mileage goal, and then taking two weeks off. But as Christmas approached and my ankle started hinting that it needed a break, I decided to shuck the mileage goal and go ahead and take the two weeks off now. It's a natural time to sit back and relax as family pressures demand early morning runs and being away from home. It's a good time to indulge in treats and remember why eating clean feels so much better. So I've been doing both.
Rest is incredibly important to running, I am learning. It can be hard to judge how our body is truly feeling when we run every week. Long, hard efforts take their toll over time, and if we never give our bodies a chance to repair the damage, we are asking for injury. My hips and my ankle have all been quietly suggesting that it is time to give it a rest, so that is what I am doing.
I found this excellent article extolling the virtues of taking a two week rest. And I'll admit, it isn't easy. I watch my friends' workouts roll by on dailymile, and I think, "I should be out there!" I drive by a runner on the street, and I am struck with a yearning to join them. I worry that I'll lose my fitness, gain 5 pounds and forget how to run...but I know this isn't true. Well, except maybe the 5 pound part, and that's just because I can't put the Christmas cookies down!
But I make peace with it by imagining how much stronger I'll be once I've let my body take the rest it needs. I imagine how it will feel to put in a hard work out, and how good that first hot shower after a good, long run will feel. And I'm filled with the desire to run, which may be the most important part of my rest cycle.
Is your body asking for some rest? When was the last time you took a break from running?
I had been planning to finish out 2010 by hitting my 2,010 mileage goal, and then taking two weeks off. But as Christmas approached and my ankle started hinting that it needed a break, I decided to shuck the mileage goal and go ahead and take the two weeks off now. It's a natural time to sit back and relax as family pressures demand early morning runs and being away from home. It's a good time to indulge in treats and remember why eating clean feels so much better. So I've been doing both.
Rest is incredibly important to running, I am learning. It can be hard to judge how our body is truly feeling when we run every week. Long, hard efforts take their toll over time, and if we never give our bodies a chance to repair the damage, we are asking for injury. My hips and my ankle have all been quietly suggesting that it is time to give it a rest, so that is what I am doing.
I found this excellent article extolling the virtues of taking a two week rest. And I'll admit, it isn't easy. I watch my friends' workouts roll by on dailymile, and I think, "I should be out there!" I drive by a runner on the street, and I am struck with a yearning to join them. I worry that I'll lose my fitness, gain 5 pounds and forget how to run...but I know this isn't true. Well, except maybe the 5 pound part, and that's just because I can't put the Christmas cookies down!
But I make peace with it by imagining how much stronger I'll be once I've let my body take the rest it needs. I imagine how it will feel to put in a hard work out, and how good that first hot shower after a good, long run will feel. And I'm filled with the desire to run, which may be the most important part of my rest cycle.
Is your body asking for some rest? When was the last time you took a break from running?
Friday, December 24, 2010
glad tidings and a couple of fun brooks videos
Merry Christmas to you and your family! Wishing you all the best for the coming year.
Run happy!
Run happy!
Thursday, December 23, 2010
running workout organizer, part two
Click here to download the running workout organizer (PDF). For part one of the explanation, go here.
After you have set your key workouts and done some preliminary planning, it is time to schedule your workouts for the week.
I start with the key workouts and determine which days will work best for what's on the schedule. You don't want to schedule two hard workouts back to back (unless that is part of the plan, like it might be for ultrarunning), so start with the key ones and work from there. I put down the details of what I need to do, including pace goals so that I don't have to look those up again.
After I've got the key workouts nailed down, I'll schedule in the easy runs that make up the rest of the weekly mileage. I try to take one full rest day each week, and I am sure to schedule those. Personally, I find that if I go over 5 days in a row of running, I start to really feel it, so I try to take a break before that happens. I'll write down my pace or heart rate goal too - this will help me run easy enough on the easy days so that I don't end up hurting myself by always going too hard. Writing it down helps by giving me permission to take it easy.
I also put a spot in to think about any possible barriers I could have to getting that workout done so that I can contigency plan. If I know I'm going to have a busy day with a really short window for running, I'll create a plan of attack in my mind to make sure I get it done. Just recognizing what is coming helps me tremendously in making sure I get my workout in.
The final bit of the planner is a section to note how it felt. This is good for going back and analyzing your training and see what is working, as well as what isn't. (Thanks for @marathonmanmatt for the suggestion!)
Whew. That was a lot of info; I hope it was helpful. I'll put together one more post with some links to different training plans you can start planning your own training with.
Wednesday, December 22, 2010
running workout organizer, part one
Okay, so a few days ago I posted the running workout organizer (PDF), but I didn't really explain it, did I? If you looked at it and sort of scratched your head, let me explain how I use it. You might still be scratching your head, and that's okay, but at least I tried.
So the idea behind the schedule is to break it down, week by week, and make the adjustments that life requires us to make. It is all well and good to download the 12 week plan from Runner's World, but you've got to make it fit into your life. One of my biggest problems with marathon plans is that they don't line up with what I've got to do during any given week. Sometimes there is no free space on the long run day, or there is a group run I really want to get in that falls on a day planned for rest. If I'm just glancing at the plan, and it's not working, I tend to just throw it out and make up my own. And then I end up with all kinds of weird training.
I started by calling it my badass schedule, 'cause it just seems to make me feel like I can do it if I start from the mindset that I'm tough.
I put a space to note what week in the cycle I'm working on. This helps me make sure that I don't slip in to overtraining by too many hard weeks in a row. At most you should have three hard weeks with the 4th being recovery - training at about 60 - 70% of total miles with a max of one hard effort. If my max mileage is 50 miles, then for the recovery week I am running somewhere between 30 and 35 miles. I can also note if this is a taper week in this space. The thing is now I'm thinking about where my training should be at while I'm putting my schedule together.
The next part I fill out is actually the key workouts section. If you break down most training plans, you'll notice that they boil down to endurance runs (long efforts), speedwork (intervals, repeats, etc) and strength (hills mostly). I am going to be trying out a 12 week marathon plan from Brad Hudson & Runner's World for Vernonia. This plan is built with just two key workouts and a percentage of weekly mileage planned out; you decide which day and how to structure the non-key workout miles for the rest of the week. I like the flexibility of the plan, so for my worksheet, I would list the two key workouts here.
In the supports section, I try to map out the things I want to do to support my running - key stretches and core work I don't want to miss. Again, this gets me thinking about those things I tend to neglect. By writing it down, I'm much more likely to actually get it done.
For the concerns section, I take a moment to identify anything that is giving me pause in my running. A tight hip? Write it down. Pain by the knee. Write it down. By giving it attention, I can better determine whether I might need more rest this week or even go so far as to have it checked out. For me, sticking blindly to the plan while ignoring what my body is saying leads me right in to injury. This simple exercise helps me to keep it all in mind.
Finally, I pick out a reward for executing the plan for the week. It might be something I buy (like Endurosoak - really want to try this out) but more often it will be something like letting myself take a break to watch a chick flick or getting sushi on Friday night.
Once I've got all of those ducks in a row, I'm ready to start planning my week - which I will save for part two.
So the idea behind the schedule is to break it down, week by week, and make the adjustments that life requires us to make. It is all well and good to download the 12 week plan from Runner's World, but you've got to make it fit into your life. One of my biggest problems with marathon plans is that they don't line up with what I've got to do during any given week. Sometimes there is no free space on the long run day, or there is a group run I really want to get in that falls on a day planned for rest. If I'm just glancing at the plan, and it's not working, I tend to just throw it out and make up my own. And then I end up with all kinds of weird training.
I started by calling it my badass schedule, 'cause it just seems to make me feel like I can do it if I start from the mindset that I'm tough.
I put a space to note what week in the cycle I'm working on. This helps me make sure that I don't slip in to overtraining by too many hard weeks in a row. At most you should have three hard weeks with the 4th being recovery - training at about 60 - 70% of total miles with a max of one hard effort. If my max mileage is 50 miles, then for the recovery week I am running somewhere between 30 and 35 miles. I can also note if this is a taper week in this space. The thing is now I'm thinking about where my training should be at while I'm putting my schedule together.
The next part I fill out is actually the key workouts section. If you break down most training plans, you'll notice that they boil down to endurance runs (long efforts), speedwork (intervals, repeats, etc) and strength (hills mostly). I am going to be trying out a 12 week marathon plan from Brad Hudson & Runner's World for Vernonia. This plan is built with just two key workouts and a percentage of weekly mileage planned out; you decide which day and how to structure the non-key workout miles for the rest of the week. I like the flexibility of the plan, so for my worksheet, I would list the two key workouts here.
In the supports section, I try to map out the things I want to do to support my running - key stretches and core work I don't want to miss. Again, this gets me thinking about those things I tend to neglect. By writing it down, I'm much more likely to actually get it done.
For the concerns section, I take a moment to identify anything that is giving me pause in my running. A tight hip? Write it down. Pain by the knee. Write it down. By giving it attention, I can better determine whether I might need more rest this week or even go so far as to have it checked out. For me, sticking blindly to the plan while ignoring what my body is saying leads me right in to injury. This simple exercise helps me to keep it all in mind.
Finally, I pick out a reward for executing the plan for the week. It might be something I buy (like Endurosoak - really want to try this out) but more often it will be something like letting myself take a break to watch a chick flick or getting sushi on Friday night.
Once I've got all of those ducks in a row, I'm ready to start planning my week - which I will save for part two.
Tuesday, December 21, 2010
enablers
"If loving you is wrong, I don't want to be right." - Barbara MandrellI had the best run last weekend.
It wasn't anything speedy, or super long, or endowed with perfect form. Nope.
It was with new running friends.
Now I love my old running friends. They are fabulous. They are experienced. They have more races to their names than I have on my bucket list. But they think marathons are on the edge of crazy. So when I say stuff like "I want to run a 50k", they look at me just a wee bit funny.
But the gals yesterday...I think they just might be my enablers.
Some are already signed up for 50 milers. They think that running the 216 mile Cascade Lakes Relay as an ultra team is a wonderful idea. One is going to do the TransRockies run next year (another one I'd love to do.) Another one is a race director. I sat next to a brand new Iron-woman. It. Was. Awesome.
Running can be a lonely business. So when you find kindred spirits, it is a wonderful feeling.
I am so grateful for all of the wonderful people I have met through running.
Do you have enablers? If not, what would that enabler be like? What would they encourage you to do?
Monday, December 20, 2010
removing the barriers
I excel at finding excuses. Excuses not to run, to do my core work, to stretch, to eat the right food versus the wrong. I can talk myself out of the most beneficial actions with great ease. Because of this, I've had go to battle with my "inner excuser" and figure out how to get out of my own way.
My best tactic? Figure out what excuse I'll try to use and creating a solution before I even get there. Here's how I make it work.
Doing my hip work:
I have weak hips, and it has been affecting my running. I've known that I need to do exercises for them for months. I finally took my thera-band out of the drawer and tied it to my bedpost. Every time I walk in to my room, I see it lying on the floor, so I'm reminded that I need to do some work. I can spend 5 minutes then doing hip & glute adductions, and bam, I've done more hip work than I've done in the last three months. If I put the bands away, my room will look nicer, but you know what - I won't get the work done. I've decided that I'd rather have a little bit messier room and strong hips. Even better, since I'm now thinking about doing core work, I'll throw in some bicycle crunches for the abs.
Eating well:
I don't know about you, but when I get hungry, I tear in to the salty, processed foods with wild abandon because they are ready to go. I don't have to spend any time prepping them. I've been working on having crunchy vegetables chopped up and ready to go in little bags instead, or bowls of beans and rice that I can add CafeYumm sauce to. (I'm totally addicted to this sauce. I put it on everything!!) For just a few extra minutes of work, I can eliminate one of my biggest excuses for not eating well.
Getting a run in:
You know the days. When you have to get up before it is light to run because one of the kids is sick or there's a huge day at the office ahead. On those days I know it will be a struggle, I will go to bed in my running clothes. I'm already halfway there then, and it is much harder to cook up excuses when you are already dressed.
What ways do you get out of your own way? Any tricks you use to make sure you do those things you need to?
My best tactic? Figure out what excuse I'll try to use and creating a solution before I even get there. Here's how I make it work.
Doing my hip work:
I have weak hips, and it has been affecting my running. I've known that I need to do exercises for them for months. I finally took my thera-band out of the drawer and tied it to my bedpost. Every time I walk in to my room, I see it lying on the floor, so I'm reminded that I need to do some work. I can spend 5 minutes then doing hip & glute adductions, and bam, I've done more hip work than I've done in the last three months. If I put the bands away, my room will look nicer, but you know what - I won't get the work done. I've decided that I'd rather have a little bit messier room and strong hips. Even better, since I'm now thinking about doing core work, I'll throw in some bicycle crunches for the abs.
Eating well:
I don't know about you, but when I get hungry, I tear in to the salty, processed foods with wild abandon because they are ready to go. I don't have to spend any time prepping them. I've been working on having crunchy vegetables chopped up and ready to go in little bags instead, or bowls of beans and rice that I can add CafeYumm sauce to. (I'm totally addicted to this sauce. I put it on everything!!) For just a few extra minutes of work, I can eliminate one of my biggest excuses for not eating well.
Getting a run in:
You know the days. When you have to get up before it is light to run because one of the kids is sick or there's a huge day at the office ahead. On those days I know it will be a struggle, I will go to bed in my running clothes. I'm already halfway there then, and it is much harder to cook up excuses when you are already dressed.
What ways do you get out of your own way? Any tricks you use to make sure you do those things you need to?
Saturday, December 18, 2010
2011
My 39th year. Might as well make it a good one.
So 2011 will be the year of the ultra. I've been thinking about it for well over a year now. Shortly after I read Ultramarathon Man by Dean Karnazes actually, followed quickly by Running Through the Wall, Ultrarunning: My Story, and To The Edge. Even watching Running On The Sun didn't quench my desire to see if I had what it takes to go beyond 26.2.
I've got my sights set on the Autumn Leaves 50 miler. I'd really love a buckle.
I'm also going to revisit the marathon. Three times, in fact. Vernonia (April), and then Three Sisters and Vancouver within two weeks of each other to earn my Marathon Maniac.
Sounds like fun, doesn't it?
If anyone has good advice about how to go about training for such things, please feel free to share. The name of a good psychiatrist might be in order too :)
So 2011 will be the year of the ultra. I've been thinking about it for well over a year now. Shortly after I read Ultramarathon Man by Dean Karnazes actually, followed quickly by Running Through the Wall, Ultrarunning: My Story, and To The Edge. Even watching Running On The Sun didn't quench my desire to see if I had what it takes to go beyond 26.2.
I've got my sights set on the Autumn Leaves 50 miler. I'd really love a buckle.
I'm also going to revisit the marathon. Three times, in fact. Vernonia (April), and then Three Sisters and Vancouver within two weeks of each other to earn my Marathon Maniac.
Sounds like fun, doesn't it?
If anyone has good advice about how to go about training for such things, please feel free to share. The name of a good psychiatrist might be in order too :)
Friday, December 17, 2010
because I love ya
While my refrigerator may be an unorganized mess, I like to plan my workouts out in advance. I put together this weekly planner to help me focus on my running goals, hone in what I need to work on, and to keep an eye on potential problem areas. We can't all have coaches, but we can serve as our own.
Running workout organizer (PDF)
I'll talk more about the key workouts (speed, strength, and endurance) and some sample workouts you can do to help you in those areas as well as how I use this planner next week.
Run happy this weekend.
Running workout organizer (PDF)
I'll talk more about the key workouts (speed, strength, and endurance) and some sample workouts you can do to help you in those areas as well as how I use this planner next week.
Run happy this weekend.
friday confessional
Yeah, yeah, yeah, I run a lot and make things like raw oatmeal cookies and kale.
Sometimes.
In the spirit of full disclosure, I bring you my Friday confessional...
1. While I am trying to eat healthy most of the time, I can't resist Frito Lay Cheddar Cheese out of a can with some salty Tostitos chips. And by not resist, I mean that I can down half a can of that stuff in ten minutes.
2. I'm a fan of the Jersey Shore. You can't make that crap up. Okay, you can, but why would you?
3. My fridge is a science experiment. Go for run or clean the fridge. Um, that's a no brainer.
Yowza. That feels better. What about you? Any confessions you'd like to come clean with?
Wednesday, December 15, 2010
get out there
If you're struggling to get going in this winter weather, here's a little inspiration to get you moving:
It might be cold, but your heart will be warm.
The miles might be long, but the pain will be short.
"There's no such thing as bad weather, just soft people." - Bill Bowerman
Whatever, Bill. Sometimes it is just too cold. But you don't have to make today that day.
And finally, my fave video of our dog from a snowfall two years ago:
Tuesday, December 14, 2010
raw oatmeal cookies
I've mentioned before that I am trying to eat a whole lot healthier. Lots of whole foods, veggies, whole grains and the like. I've been checking out vegan recipes like nobody's business, and I even picked up a raw cookbook to see what that was all about. I'm finding that my tastes are changing, and I'm really excited to be learning more about nutrition and ingredients.
For a girl who survived college on diet Pepsi, "garlic balls" (bits of cooked dough slathered in oil and garlic) and top ramen noodles with jarred spaghetti sauce, this is a big deal.
Now my mom was the original earth mother. I still remember going to the co-op and buying carob chips, and I didn't taste sour cream or a slurpee until I was 18 years old. I think I had to rebel against the healthy upbringing, but I am now appreciating the lessons she was teaching us way back then.
This cookie recipe would have been one she would have appreciated back in the day. Heck, she would probably enjoy it now since she has mostly cut out sugar and gluten. (Mom - you should try these!) I borrowed the recipe from Greener Eating.
What you end up with is a surprisingly tasty bite of oatmeal and raisin that is sweet enough to satisfy even the worst sugar craving. The dates are sweet without having too strong a flavor, and the cinnamon helps evoke the cookie dough feeling. A really yummy way to feel like you are indulging without really eating anything too bad for you. Enjoy!
For a girl who survived college on diet Pepsi, "garlic balls" (bits of cooked dough slathered in oil and garlic) and top ramen noodles with jarred spaghetti sauce, this is a big deal.
Now my mom was the original earth mother. I still remember going to the co-op and buying carob chips, and I didn't taste sour cream or a slurpee until I was 18 years old. I think I had to rebel against the healthy upbringing, but I am now appreciating the lessons she was teaching us way back then.
This cookie recipe would have been one she would have appreciated back in the day. Heck, she would probably enjoy it now since she has mostly cut out sugar and gluten. (Mom - you should try these!) I borrowed the recipe from Greener Eating.
 |
| Photo borrowed from Greener Living |
Raw Oatmeal Cookies
- 1.5 to 2 cups rolled oats
- 1 c. pitted dates, chopped
- 1 c. raisins or dried cranberries
- 1 tsp. cinammon
Place oats in glass bowl with cinnamon, stir together until mixed.
Chop dates into a semi-fine mush. (I used my Vita-mix - had to get the speed up to 6 or 7 before they stopped bouncing around enough to actually chop.)
Add dates to oatmeal mixture
Add raisins or cranberries. I also threw in some walnuts because I didn't quite have 1 cup of cranberries.
Oil your hands with coconut oil, water, or cooking spray and mash together (might take a while).
Once the mixture is a dough like consistency, form them into golf ball size rounds and flatten them into a cookie - or leave them as round little balls. It all tastes the same.
What you end up with is a surprisingly tasty bite of oatmeal and raisin that is sweet enough to satisfy even the worst sugar craving. The dates are sweet without having too strong a flavor, and the cinnamon helps evoke the cookie dough feeling. A really yummy way to feel like you are indulging without really eating anything too bad for you. Enjoy!
And now for a little bit of useless information:
I was curious about what the difference between regular rolled oats and instant oats was all about. Turns out, they are processed the same way, but instant oats are thinner and/or smaller so they cook faster. That's it - they are both equally healthy. Steel cut oats, on the hand, are a whole other story...
I was curious about what the difference between regular rolled oats and instant oats was all about. Turns out, they are processed the same way, but instant oats are thinner and/or smaller so they cook faster. That's it - they are both equally healthy. Steel cut oats, on the hand, are a whole other story...
Monday, December 13, 2010
brooks i.d.
I must confess.
I didn't think I was going to get asked back to the Brooks I.D. program this year.
I've seen some of their runners out there at the races. My I.D. friend Doug runs a 41 min 10k at 54 years of age. I cheered Jacob Puzey at the Helvetia Half Marathon as he raced neck and neck at mile 10, only to win the race in 1:12:22 - and then to come in 5th at the Seattle Rock n' Roll Marathon two weeks later. I met Amber Morrison at our meetup before the Portland Marathon, right before she rocked a 2:59:32. I cheered on @frayedlaces as she ripped up Kona in 11:05 - and let's not even mention the most hardcore Brooks athlete of all - Chrissie Wellington. Brooks I.D.ers train for national championships and Olympic qualifiers. What business did I have being in that group? Surely they would realize that I was a poser, a faker, a candlestick maker - and boot me right out of there.
In anticipation of the rejection notice, I had been practicing my reasons for being relieved that I wasn't chosen for the program. I'll be able to wear what I want, I told my running buddy Ed. You could try out those Kinvaras, I reminded myself. Deep down, though, I was sad that my running just wouldn't be cool enough for them.
But the envelope was sitting in my mailbox today.
Is it possible to fall in love with a company?
I told my husband, "This changes everything."
"Why?" he asked.
Because they asked me back. By now they know that I am not the fastest runner in their stable. Not even close. My fastest pace is the recovery pace of most of their athletes. But my running has value to them. I've been afraid to wear the singlet because I'm not that fast. I didn't want to embarrass them by not finishing at the front of the pack. Maybe, though, that's the point. What has impressed me most about the company is that they seem to champion runners of all shapes and sizes, not just the chosen few who look and run like Kara Goucher. Choosing me to come back this year may be the best proof that Brooks loves all kinds of runners.
I've got to decide now whether I should go back for another year of running for them. If I say yes, I know that I'll have to wear the singlet in every race I run - even if I'm 15 pounds overweight and running slow. If I say yes, I'll be saying yes for every runner who wonders if they are worthy of calling themselves runners. I'll be saying yes for every runner who has piled on extra layers to hide a physique that doesn't match what they see on the cover of Runner's World. I'll be saying yes for every runner who hates it when a journalist writes an article denigrating plodders. I'll be saying yes for every runner who sometimes wonders if they should be running at all.
Because if Brooks thinks I am worthy of representing their gear, they really think you are a worthy runner too.
I didn't think I was going to get asked back to the Brooks I.D. program this year.
I've seen some of their runners out there at the races. My I.D. friend Doug runs a 41 min 10k at 54 years of age. I cheered Jacob Puzey at the Helvetia Half Marathon as he raced neck and neck at mile 10, only to win the race in 1:12:22 - and then to come in 5th at the Seattle Rock n' Roll Marathon two weeks later. I met Amber Morrison at our meetup before the Portland Marathon, right before she rocked a 2:59:32. I cheered on @frayedlaces as she ripped up Kona in 11:05 - and let's not even mention the most hardcore Brooks athlete of all - Chrissie Wellington. Brooks I.D.ers train for national championships and Olympic qualifiers. What business did I have being in that group? Surely they would realize that I was a poser, a faker, a candlestick maker - and boot me right out of there.
In anticipation of the rejection notice, I had been practicing my reasons for being relieved that I wasn't chosen for the program. I'll be able to wear what I want, I told my running buddy Ed. You could try out those Kinvaras, I reminded myself. Deep down, though, I was sad that my running just wouldn't be cool enough for them.
But the envelope was sitting in my mailbox today.
Is it possible to fall in love with a company?
I told my husband, "This changes everything."
"Why?" he asked.
Because they asked me back. By now they know that I am not the fastest runner in their stable. Not even close. My fastest pace is the recovery pace of most of their athletes. But my running has value to them. I've been afraid to wear the singlet because I'm not that fast. I didn't want to embarrass them by not finishing at the front of the pack. Maybe, though, that's the point. What has impressed me most about the company is that they seem to champion runners of all shapes and sizes, not just the chosen few who look and run like Kara Goucher. Choosing me to come back this year may be the best proof that Brooks loves all kinds of runners.
I've got to decide now whether I should go back for another year of running for them. If I say yes, I know that I'll have to wear the singlet in every race I run - even if I'm 15 pounds overweight and running slow. If I say yes, I'll be saying yes for every runner who wonders if they are worthy of calling themselves runners. I'll be saying yes for every runner who has piled on extra layers to hide a physique that doesn't match what they see on the cover of Runner's World. I'll be saying yes for every runner who hates it when a journalist writes an article denigrating plodders. I'll be saying yes for every runner who sometimes wonders if they should be running at all.
Because if Brooks thinks I am worthy of representing their gear, they really think you are a worthy runner too.
Sunday, December 12, 2010
holiday half race report...sorta
“What is the real game? It is a game in which the heart is entertained, the game in which you are entertained. It is the game you will win.”Today I ran my slowest 1/2 marathon in two years.
I wasn't hurt. I didn't get sick. I had plenty of miles under my belt. Nearly 2,000 for the year, in fact.
I originally planned to run this 1/2 marathon balls out. Try to PR. Puke if I had to.
But times, they are a-changin'.
Somewhere along the way, I decided to enjoy the journey. After the Cascade Lakes Relay this year, I had the great fortune to sit down to dinner with one of my teammates. She's this tiny little thing who just radiates energy. She told us about her favorite leg this year, when she just looked over at this lady waiting for her runner, and said, "Wanna race?" She blazed a trail. Ran faster than all of us. "So what are you planning to do next?" I asked her. "Oh, I don't know," she said, "I just love to run."
I wanna be like that, I thought to myself.
People come in to our lives and show us different ways of being. Sometimes it is the runner friend so focused on the finish time that they forget to smile and enjoy the people they are with. Sometimes it is the friend who stops and chats with the team or the volunteer, choosing connections over results. There is no right or wrong to do this running thing. You don't have to be the fastest, or PR every time, or refuse to stop at water stations. You can just do your own thing.
This hasn't been the easiest lesson for me to learn.
I like to be fast; I'm not gonna lie. But I also like to have fun. So I decided to challenge myself today. Try to run an easier race. Chill out when I felt like it. Stop and wait for a friend at the bathroom. This is the first time I have ever done this. (Watching people pass - that was not easy to do.) Give up the notion that the only good race is a PR race.
I started in to old habits early on. Watched the average pace on my Garmin fall. Fell in to the trap of thinking that if I could just push, push, push, I could maybe PR. But then I regrouped. This was a long race. And I wanted to experience it. Glanced out at the city and felt my heart swell with the beauty of the day. I let myself slow down a bit, let people go. Chatted with my running buddy.
When I unexpectedly saw one of my favorite people at an aid station, I stopped to give her a hug. And chatted with her on the way back. Took a moment to stretch. Cheered people on. Smiled at volunteers.
Coming in to the finish, I knew that I was almost 10 minutes slower than my last 1/2. But I was smiling and happy. I was excited to find out how my friends did. I didn't have the review/analyze/criticize bug that I usually have when finishing a race. And that was its own victory.
This running journey of mine is always evolving. I don't know where it is leading, but I know that today I took a big step forward by allowing myself to have performance goals that had nothing to do with how fast I was running. Maybe someday I'll be able to look at someone, say "wanna race" and run like the wind...just because I love it.
Saturday, December 11, 2010
the best laid plans...
I have a half marathon tomorrow.
When I signed up, I had big plans. I want to PR, I boldly proclaimed. I started training well, nailing speedwork and putting in the miles.
That was September.
As October became November, my enthusiasm waned. Running should be fun, I decided, as the months of training wore on. Solid proof that the ramp up for a solid race needs to be fairly short for me. I can keep running, but I won't stay motivated.
By last week, I was firmly committed to a fun race and trying to hit my mileage goal for 2010 - which meant lots of miles during my taper - so no taper at all.
But then my youngest got sick on Wednesday. I eked out a 5 am run, but it went so poorly that I decided to forgo the early morning runs. She stayed sick. So here we are on the eve of my race, and I haven't run 4 days. A solid taper. Which I didn't want.
That's okay. 'Cause here's the forecast:
When I signed up, I had big plans. I want to PR, I boldly proclaimed. I started training well, nailing speedwork and putting in the miles.
That was September.
As October became November, my enthusiasm waned. Running should be fun, I decided, as the months of training wore on. Solid proof that the ramp up for a solid race needs to be fairly short for me. I can keep running, but I won't stay motivated.
By last week, I was firmly committed to a fun race and trying to hit my mileage goal for 2010 - which meant lots of miles during my taper - so no taper at all.
But then my youngest got sick on Wednesday. I eked out a 5 am run, but it went so poorly that I decided to forgo the early morning runs. She stayed sick. So here we are on the eve of my race, and I haven't run 4 days. A solid taper. Which I didn't want.
That's okay. 'Cause here's the forecast:
If 1 - 2" of rain is that kind of cloud today, how many inches is Sunday bringing??!!!!
Forget a PR. I'm not that fast of a swimmer.
So really, all the plans that you might feverishly lay before a race don't mean much when the day becomes a swim. You just gotta do what you can. And like it.
Happy running.
Monday, December 6, 2010
monument to a marathon ornament
You trained for months, endured countless hardships, and put it all out there on the line for your marathon. Sure, you can hang your medal on the wall (or wear it every day if you so desire) - but what would be cooler than pulling out an ornament every year to celebrate your hard earned achievement? Every time you decorate can be an opportunity to regale your children and grandchildren with your marathon stories...
This technique could apply to any race you've completed. Add in a finishing time, date, race memories...I like these chipboard ornaments because they are flat, making decoupage that much easier. However, they didn't have those at Michael's, so I went with what I could find!
Supplies
Paper mache or chipboard ornament in the shape of your choiceColor print of marathon logo (for instructions on saving logos from sites, click here)
Assorted papers for background
Mod-podge
Paintbrush
1. Begin by printing out the logo for your recently completed marathon. You can also cut one out from a race guide or advertisement. Any printed paper will do.
2. Choose a background for the logo. I worked with cardstock in assorted colors. I tore small pieces of paper to create the layered look. You could do a single piece behind, or even use parts of the advertisement to create a funky background.
3. Apply some mod-podge to the base of the ornament, and then place the background pieces on top. You'll need to apply mod-podge to the top of the papers as well. It gets stickier as it dries, so you may need to hold the papers flat against the ornament for a bit to get them to stick.
4. Once the background is complete, apply the marathon logo.
5. Let dry completely before hanging.
This technique could apply to any race you've completed. Add in a finishing time, date, race memories...I like these chipboard ornaments because they are flat, making decoupage that much easier. However, they didn't have those at Michael's, so I went with what I could find!
Saturday, December 4, 2010
how to find and save logos from race websites
Sometimes you want to use a logo from a recent race to post in your blog or to make a fabulous ornament.
But how do you find one easily?
Here's the technique I like to use:
1. Start with a google search. Look for the race you'd like to find the logo for. It may be helpful to include the word "logo" in your search, but if one does not come up, you may need to make a more general search.
2. Once the search results come up, click on the "Images" link at the top of the results page.
3. Find the image that you want to use. (If it is not quite what you need, you can crop the image after you save it with Paint (included with any Windows install) or another photo editor.)
4. Right-click the image and select "Open link in a new tab".
5. Click on "Save image as" and select a path on your computer to save it to.
6. You now have the image on your hard drive for editing or printing. Open it in a photo viewer to print.
But how do you find one easily?
Here's the technique I like to use:
1. Start with a google search. Look for the race you'd like to find the logo for. It may be helpful to include the word "logo" in your search, but if one does not come up, you may need to make a more general search.
2. Once the search results come up, click on the "Images" link at the top of the results page.
3. Find the image that you want to use. (If it is not quite what you need, you can crop the image after you save it with Paint (included with any Windows install) or another photo editor.)
4. Right-click the image and select "Open link in a new tab".
5. Click on "Save image as" and select a path on your computer to save it to.
6. You now have the image on your hard drive for editing or printing. Open it in a photo viewer to print.
Friday, December 3, 2010
wordplay & other goodness ornaments
Perhaps you have a favorite phrase that gets you through your runs. Or a company that makes the shoes you couldn't run without. A big, audacious goal you want to see into fruition. Whatever it may be, this is the ornament to make.
Supplies
Plain colored ornaments. I prefer frosted colors, and I picked Boston blue.
Paint pen - any color
Ribbon
1. Pick out something clever, inspiring, witty or obvious to say.
2. Carefully write it on the ornament.
3. Add a ribbon.
Did I really need to give instructions?!!
What would your ideal ornament say?
Supplies
Plain colored ornaments. I prefer frosted colors, and I picked Boston blue.
Paint pen - any color
Ribbon
1. Pick out something clever, inspiring, witty or obvious to say.
2. Carefully write it on the ornament.
3. Add a ribbon.
Did I really need to give instructions?!!
What would your ideal ornament say?
Thursday, December 2, 2010
the boston dreamer ornament
For those that dream of speed, create an ornament that reflects their goal. I have filled my boston dreamer ornament with blue and yellow (of course!) papers printed with my 3:45 qualifying time.
Supplies
Clear glass ornament
Colored paper or cardstock
Ribbon
Silver paint pen
1. Pre-print sheets of colored paper with the goal time. I only printed one side, but if you can print both sides so that they line up, the goal time will be more visible. Cut the paper into narrow strips. You could handwrite the times as well, especially if you have cool scrapbooking handwriting.
2. Fold the strips in half. Remove the hanger at the top of the ornament and place the strips carefully inside. You may need to shake the strips up a bit to find an arrangement you like. Put the hanger back onto the ornament.
3. Carefully write "boston dreamer" on the outside of the ornament using the paint pen.
4. Finish the ornament with a ribbon bow to hang.
See, not too tough, is it? And of course, the technique lends itself to all types of variations. Favorite phrases, mantras, PR goals...the possibilities are endless.
it's beginning to look a lot like christmas
Finally pulled the decorations out last night and let the kids go to town. Their idea of going to town: pulling out all of the decorations and leaving them on the floor for me to set up. Except for the choice few that they argued over the placement of. Ah, don't you just love Christmas?
Minor rant: Okay, does anyone else get mad when Pandora or the radio plays "The River" by Joni Mitchell as a Christmas song? Just because the lyrics mention Christmas trees does not mean that it is a Christmas song, people. It is one of the saddest, most beautiful songs I know - and it always chokes me up. I do not want to be bummed out when I am listening to Christmas music. Rant over.Still, I can't help but get excited about the pending holiday. We should be getting our tree this weekend and decking the yard with our Christmas display. (Our new neighbors don't know what they are in for - mwahaha.) While we've got some new characters in the works (like Pigpen!!), here's what our new neighbors will be treated to:
Why yes, they are lucky.
Now that I have Christmas on the brain, I thought I'd start sharing posting my latest projects. Ornaments. For runners. Because the choices out there, as Emz pointed out, are pretty much nonexistent. None of the ones I have created are that tough to make. You can whip them up in no time flat and make yourself a running themed Christmas tree if you'd like. Or make a few for your running friends.
I'll post them separately over the next few days. If you have a cool Christmas/running themed decoration, please leave a comment with a description or a link. I love this stuff!
a hazy shade of winter
Welcome to the dark days of winter.
I've been struggling lately. Yesterday's run was terrible. I don't feel like running, writing, reading...or doing much of anything other than consuming mass quantities of carbs and sleeping. I must have some bear somewhere in my ancestral line...
When I popped on dailymile this morning, it was immediately clear that I am not the only one who feels this way:
What I do know is that winter usually starts off this way for me, especially when it is dark and rainy as it has been here for a solid week. In time, I will adjust and start to feel better again. But it is slow going and full of frustrations.
I would like to run 2,010 miles this year. At this point, I am at 1,820.78 miles, so I have 189.22 to put in this month. Which is a lot for a month chock full of holidays. But it is doable, and I am hoping that setting my mind to this goal will help me battle the bad mood that has descended on me like fog. Having a goal with a close completion date seems to help me.
Does anyone else have suggestions about how to beat the winter blues?
I've been struggling lately. Yesterday's run was terrible. I don't feel like running, writing, reading...or doing much of anything other than consuming mass quantities of carbs and sleeping. I must have some bear somewhere in my ancestral line...
When I popped on dailymile this morning, it was immediately clear that I am not the only one who feels this way:
"I suck. I haven't ran all week, today will be my first run of the week. I have a marathon next Saturday that I am not ready for. This should be interesting..."
"TERRIBLE! Right knee flared up on my warm-up laps. I officially feel fat, slow and lethargic. Fully expecting two terrible marathons this weekend."
"Im beat, and I sorta slacked off on this class this morning, not gonna lie. But I got up and went, and that counts for something right?"Which actually made me feel better. A little.
What I do know is that winter usually starts off this way for me, especially when it is dark and rainy as it has been here for a solid week. In time, I will adjust and start to feel better again. But it is slow going and full of frustrations.
I would like to run 2,010 miles this year. At this point, I am at 1,820.78 miles, so I have 189.22 to put in this month. Which is a lot for a month chock full of holidays. But it is doable, and I am hoping that setting my mind to this goal will help me battle the bad mood that has descended on me like fog. Having a goal with a close completion date seems to help me.
Does anyone else have suggestions about how to beat the winter blues?
Wednesday, December 1, 2010
Wednesday, November 24, 2010
gram's coffeecake
Big fail on the run today. Just didn't feel like running in the cold, so after two miles, I called it good and went inside to bake. Much better.
Thanksgiving is all about memories, and one of my favorite is of holiday coffee cake my Gram used to make. We'd all crowd around the freshly baked goodness and eat until our stomachs hurt. Good stuff. Her coffee cake forever tainted all of the sweets that try to pass themselves off as this treat. It's more like a sweet bread with a touch of cinnamon, and it's the only kind I like. Gram might be gone, but her memory lives on every time I make up a batch. Plus, her recipe is classic "Grandma" - I'm still learning just how much flour to add!
Gram's Coffee Cake
Mix 8 or 9 cups of flour with:
1 cup sugar
1 1/2 tsp salt (or more)
Mix well. Add:
1/4 lb softened butter or margarine (1 cube)
2 eggs
1 pint milk, scalded and cooled
2 packages of yeast
Mix thoroughly with a wooden spoon or by hand. (I find I am kneading at the end to get it all incorporated). Let rise in a warm spot until double (2 or 3 hours). Divide into 2 rounds, and then each round into 3 equal parts. Roll into strips 18" long and braid. Place in round cake pan (or pie pan). Repeat with second round. Let rise another 1 to 2 hours.
Mix together 1 egg yolk, 1 teaspoon cream (or more), and 1 teaspoon sugar. Brush top of loaves with mixture. Sprinkle with cinnamon sugar. Bake at 350º for 20 - 30 minutes.
Thanksgiving is all about memories, and one of my favorite is of holiday coffee cake my Gram used to make. We'd all crowd around the freshly baked goodness and eat until our stomachs hurt. Good stuff. Her coffee cake forever tainted all of the sweets that try to pass themselves off as this treat. It's more like a sweet bread with a touch of cinnamon, and it's the only kind I like. Gram might be gone, but her memory lives on every time I make up a batch. Plus, her recipe is classic "Grandma" - I'm still learning just how much flour to add!
Gram's Coffee Cake
Mix 8 or 9 cups of flour with:
1 cup sugar
1 1/2 tsp salt (or more)
Mix well. Add:
1/4 lb softened butter or margarine (1 cube)
2 eggs
1 pint milk, scalded and cooled
2 packages of yeast
Mix thoroughly with a wooden spoon or by hand. (I find I am kneading at the end to get it all incorporated). Let rise in a warm spot until double (2 or 3 hours). Divide into 2 rounds, and then each round into 3 equal parts. Roll into strips 18" long and braid. Place in round cake pan (or pie pan). Repeat with second round. Let rise another 1 to 2 hours.
Mix together 1 egg yolk, 1 teaspoon cream (or more), and 1 teaspoon sugar. Brush top of loaves with mixture. Sprinkle with cinnamon sugar. Bake at 350º for 20 - 30 minutes.
training plan
Just developed this highly thoughtful, science based approach to my training:
Have fun.
Long runs every other week.
Sprinkle in some speed work.
Strengthen the core.
Have fun.
Listen to my body.
Hit the trails whenever possible.
Have fun.
'Cause you know what? I'm kinda tired of running x number of miles at x pace with x heart rate.
I just love to run.
So that's what I'm gonna do.
Have fun.
Long runs every other week.
Sprinkle in some speed work.
Strengthen the core.
Have fun.
Listen to my body.
Hit the trails whenever possible.
Have fun.
'Cause you know what? I'm kinda tired of running x number of miles at x pace with x heart rate.
I just love to run.
So that's what I'm gonna do.
Saturday, November 20, 2010
video love
I'm working on some super cool Christmas stuff I'll start sharing on Thanksgiving. (Hint: it involves a running themed Christmas tree...) Until then, enjoy this video about the mind games we runners play:
Mind Games - directed by Casey Neistat from Nike Sportswear on Vimeo.
Mind Games - directed by Casey Neistat from Nike Sportswear on Vimeo.
Thursday, November 11, 2010
Monday, November 8, 2010
my running partner?
Alright, so he's not gonna be running with me anytime soon. Ever. But he does make a good cool down partner.
a simple woman's daybook (november)
FOR TODAY...Monday, November 8, 2010...
Outside my window...the infamous November Oregon rain is falling. A few forlorn apples cling to the branches of our trees, high up in the branches.
I am thinking...about the run I need to do today. What are the chances of the rain drying up? Slim to none, I'd say.
I am thankful for...all of the blessings in my life - my family, my friends, my health. Life is good.
From the kitchen...I'm planning a simple dinner of quinoa with roasted mushrooms. The temptation to go vegetarian is growing stronger, but I have so much to learn about how to eat properly.
I am wearing...running clothes. Not the ones I'm going to run in, though. Seems my entire wardrobe has turned to apparel of the running kind.
I am creating...lists. Thanksgiving dinner. Christmas gifts. Training plans. Grocery items. Far too many lists.
I am going...nowhere this week. This is a good thing.
I am reading...An Unspoken Hunger by Terry Tempest Williams. Her prose is heart-breakingly beautiful. Can't get enough of her writing right now.
I am hoping...that I can practice more mindfulness during this holiday season. Every year I hope to simplify and enjoy the many wonders of the holidays, and every year the stress and the busy-ness challenges me. Hope springs eternal.
I am hearing...the melodies of mellow guitars. My favorite Pandora station features all of these amazing singer songwriter types - can't help but relax and smile when I'm listening.
Around the house...the house reflects the creativity of my family. How any spot can be transformed into a spot for imaginary play, or crafting, or fort building...I think we need to clean up.
One of my favorite things...is great music. Nothing can lift my spirits like the right song at the right time. I could use more music in my life.
A few plans for the rest of the week: spontaneous free time with the kiddos, who have three days off this week. A good long run of 14 miles. Hunkering down and enjoying the rain.
Here is picture for thought I am sharing...
Special thanks to the simple woman's daybook for the prompts. If you'd like to join in the daybook fun, please visit the simple woman's daybook.
Outside my window...the infamous November Oregon rain is falling. A few forlorn apples cling to the branches of our trees, high up in the branches.
I am thinking...about the run I need to do today. What are the chances of the rain drying up? Slim to none, I'd say.
I am thankful for...all of the blessings in my life - my family, my friends, my health. Life is good.
From the kitchen...I'm planning a simple dinner of quinoa with roasted mushrooms. The temptation to go vegetarian is growing stronger, but I have so much to learn about how to eat properly.
I am wearing...running clothes. Not the ones I'm going to run in, though. Seems my entire wardrobe has turned to apparel of the running kind.
I am creating...lists. Thanksgiving dinner. Christmas gifts. Training plans. Grocery items. Far too many lists.
I am going...nowhere this week. This is a good thing.
I am reading...An Unspoken Hunger by Terry Tempest Williams. Her prose is heart-breakingly beautiful. Can't get enough of her writing right now.
I am hoping...that I can practice more mindfulness during this holiday season. Every year I hope to simplify and enjoy the many wonders of the holidays, and every year the stress and the busy-ness challenges me. Hope springs eternal.
I am hearing...the melodies of mellow guitars. My favorite Pandora station features all of these amazing singer songwriter types - can't help but relax and smile when I'm listening.
Around the house...the house reflects the creativity of my family. How any spot can be transformed into a spot for imaginary play, or crafting, or fort building...I think we need to clean up.
One of my favorite things...is great music. Nothing can lift my spirits like the right song at the right time. I could use more music in my life.
A few plans for the rest of the week: spontaneous free time with the kiddos, who have three days off this week. A good long run of 14 miles. Hunkering down and enjoying the rain.
Here is picture for thought I am sharing...
Special thanks to the simple woman's daybook for the prompts. If you'd like to join in the daybook fun, please visit the simple woman's daybook.
Wednesday, November 3, 2010
bender
I'm in a sugar induced fog.
Love Halloween, but it sure can throw a girl right back in to her bad habits.
Gotta have a few cocktails to be social. And just one Tootsie roll won't hurt. I'll just have one piece of candy an hour. Wait, is that cheese fondue??? I wonder if candy dipped in melted cheese would be good...
Now I know that this crap is making me feel bad. I've been all self aware lately and realized that every time I eat sugar I end up with a wicked low that involves the feeling of tears and being down and depressed. And I know that every time I eat sugar, I just create another sugar craving in me. But it's like I'm on the crazy train and I can't get off.
Tonight I'm jumping though. I've got a yam in the oven, cut up and sprinkled with lots of good stuff, like basil and oregano and some garlic. Just smelling real food is lifting my spirits. I just might make it off in one piece.
How do you bounce back when your eating or good habits go off course?
Love Halloween, but it sure can throw a girl right back in to her bad habits.
 |
| Halloween party - where it all started to go wrong. |
Now I know that this crap is making me feel bad. I've been all self aware lately and realized that every time I eat sugar I end up with a wicked low that involves the feeling of tears and being down and depressed. And I know that every time I eat sugar, I just create another sugar craving in me. But it's like I'm on the crazy train and I can't get off.
Tonight I'm jumping though. I've got a yam in the oven, cut up and sprinkled with lots of good stuff, like basil and oregano and some garlic. Just smelling real food is lifting my spirits. I just might make it off in one piece.
How do you bounce back when your eating or good habits go off course?
Friday, October 29, 2010
a little brooks love
Brooks has been so good to me. I had the great fortune to be selected as part of their I.D. program last September, and for the past year, I've enjoying representing their brand at races. They stepped up to the plate for our dailymile / Portland marathon meetup and gave everyone who attended an awesome wicking hat, which was a lifesaver in the torrential downpour we had the next day. I even managed to win a free entry to the Seattle Rock n Roll Marathon, so to say that their company is cool is an understatement.
Perhaps what I like best about them is their recognition that runners come in all speeds, all shapes, all sizes. I would have never dreamed that I could some day run for a shoe company, but here I am, repping them the best I can. So when they asked us if we could give them a shout-out about their website redesign, I decided that the least I could do was show them a little love. Hence this post.
If you need a little laugh, you've got to check out the Running Superfans videos. The ultrarunning one (Superfans push it to the limit) is my absolute fave.
My favorite running skirt is also Brooks. If you've been looking for a running skirt that doesn't split up the side to show every inch of your thigh, you've got to check out the Epiphany Skort. They also make my all time fave long sleeve, the Breakaway. It's even got a pocket so you can stash a key or gel.
Of course, this all started because of their shoes. Brooks makes an excellent shoe for anyone with a narrow mid-foot. I have a problem with many shoes in that my feet slide around through the middle. Brooks makes a mid-foot wrap that holds their shoes in place. I won't run in anything else. My fave shoe is the Launch, which is a light-weight trainer/competition shoe that I've worn for all kinds of runs. I've even gone 16 in them, and I love them.
Perhaps what I like best about them is their recognition that runners come in all speeds, all shapes, all sizes. I would have never dreamed that I could some day run for a shoe company, but here I am, repping them the best I can. So when they asked us if we could give them a shout-out about their website redesign, I decided that the least I could do was show them a little love. Hence this post.
If you need a little laugh, you've got to check out the Running Superfans videos. The ultrarunning one (Superfans push it to the limit) is my absolute fave.
My favorite running skirt is also Brooks. If you've been looking for a running skirt that doesn't split up the side to show every inch of your thigh, you've got to check out the Epiphany Skort. They also make my all time fave long sleeve, the Breakaway. It's even got a pocket so you can stash a key or gel.
Of course, this all started because of their shoes. Brooks makes an excellent shoe for anyone with a narrow mid-foot. I have a problem with many shoes in that my feet slide around through the middle. Brooks makes a mid-foot wrap that holds their shoes in place. I won't run in anything else. My fave shoe is the Launch, which is a light-weight trainer/competition shoe that I've worn for all kinds of runs. I've even gone 16 in them, and I love them.
follow the what
I was listening to zen and the art of triathlon the other day and heard something that has really resonated with me. He was speaking of zen and how in zen, the aim is to focus on the what, not the why of doing things. "Why" becomes a tangle you can't escape, and it keeps you from enjoying this moment. Runners know well the tangle of why when we hit that point in training where the long runs get tough, and we wonder why we ever decided to start running in the first place. The tangle of why is mile 22 of the marathon, when your mind wraps you up in why in an effort to get you to stop running.
Follow the "what" instead, and you focus on what you are doing at that moment. When you read the stories from great ultrarunners, you might notice that they run their race moment by moment when it gets tough, urging themselves to make it to the next aid station, the next mile, the next tree if necessary. I've been trying this technique when I'm doing something I'd rather not be doing - driving in traffic, running errands, cleaning the house - as well as when I'm running. Not easy to do, but very calming when I can.
Have a tremendous day.
Follow the "what" instead, and you focus on what you are doing at that moment. When you read the stories from great ultrarunners, you might notice that they run their race moment by moment when it gets tough, urging themselves to make it to the next aid station, the next mile, the next tree if necessary. I've been trying this technique when I'm doing something I'd rather not be doing - driving in traffic, running errands, cleaning the house - as well as when I'm running. Not easy to do, but very calming when I can.
Have a tremendous day.
Thursday, October 28, 2010
ten things thursday
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| Decked out for the spooky cemetery run. Not my "photo face"! |
I'm borrowing Lisa's list from Lisa's Yarns. Yet one more great blog to check out.
1. What is your favorite decor item in your house?
Two things stand out, and they represent the electicness that is my design "style". Ha! One is a blown glass orb in dark blues and greens that we picked up from a local artist at the beach many years ago. This is in the same room as my other favorite item - a Bill & Ted's Excellent Adventure movie poster. Framed, of course. It is, after all, high quality art...2. What is your favorite hair product?
Shampoo. Did I mention that I run alot? My hair is often wet when I pick up the kids, go to the store...so the idea of using a hair product is quite funny to me. Plus, my hair is completely straight, and hair products do nothing for it.3. Are you a good dancer?
Not really. I don't mind shakin' my groove thang, but I wouldn't call it skilled. 4. You get some good news, who’s the first person you call?
My husband. Of course, he may not be nearly as excited as I am that Brooks has my favorite long sleeve shirt in new colors. But he's always excited for me about the actual good stuff.5. Would you rather take pictures, or be in pictures?
Take pictures. I always end up looking weird in photos. When I was in high school, I practiced how to hold my head so that I could get better photos taken of me. Every once in awhile I nail it, but most of the time I don't - which is why I started practicing in the first place.6. What is your shoe style?
Flip flops or running shoes. If I'm feeling saucy, I do like to slip on boots.7. How often do you eat out?
Maybe once a week. We used to eat out a lot more, but I've been making an effort to make more meals at home. My waistline appreciates it.8. If someone has food in their teeth, do you tell them?
I always have this epic battle in my mind when I see someone with something in their teeth. How well do I know this person? Will it seem like I am staring at their teeth if I say something? After considering about 300 sides of the issue, I will tell them if the time is right and I know them well enough that I know they will appreciate the heads up.9. Do you fold your underwear?
No. 10. Milk, dark, or white chocolate?
Dark.
Wednesday, October 27, 2010
i'm going to make this happen
Discovered this blog today, and one feature stood out: the "I'm going to make this happen" list in her widgets.
How cool is that.
I've been reading a lot lately about intention, focus and simplifying life down to the things you really want. This simple way to change the wording on a bucket or goal list gives me chills.
So yes, I'm stealing it. Or borrowing it. Feel free to do the same.
How cool is that.
I've been reading a lot lately about intention, focus and simplifying life down to the things you really want. This simple way to change the wording on a bucket or goal list gives me chills.
So yes, I'm stealing it. Or borrowing it. Feel free to do the same.
Tuesday, October 26, 2010
kale: so much more than iguana food
During college, my husband's roommate had an iguana. Jack. He didn't do much (the iguana, not the roommate), but he did like to eat. Kale, mostly. So for the longest time, I thought of kale as nothing more than iguana food. And I am not an iguana.
I would see kale in the corner of the Fred Meyer produce section and think - "Eh. There's that iguana crap." And I would move right on down to the corn on the cob. Or the Russet potatoes. I know, I know.
When I started this running journey in earnest, I decided that I needed to finally drop the rest of my baby weight so I could get lean and mean. Which meant that I needed to learn how to eat. I soon discovered that I was eating all wrong. I used Sparkpeople like a mad woman, and finally got myself to where I wanted to be weight-wise, learning a lot about what I needed to do differently in the eating department. All good, right?
And it was good for awhile, but then I started to want to run farther. Faster. I was reading blog after blog, noting that nutrition really seemed to be key in performance. And that's when things started to get weird.
See, there are all kinds of crazy eating plans out there. Paleo. Raw. Vegan. Fruitarian. (Seriously.) But like religion, if you start breaking them down to their essential parts, there are some common themes. Essential tenets. And that's where I'm tiptoeing along right now. Healthy food choices. Balance. Exploration.
So one day I put some of the iguana food in my basket. You know what - it's pretty darn good. And super kick butt healthy for you. Not only does it have calcium, lutein, iron and Vitamins A, C, E & K, it has a bunch of beta-carotene and fiber. If that isn't enough to convince you that should be eating iguana food too, consider that it forms sulforaphane when chewed. Why should you care about that? Because sulforaphane triggers your liver to form enzymes to detoxify cancer-causing chemicals and helps stop breast cancer cell proliferation. Those iguanas are on to something.
So throw caution to the wind. Eat like an iguana - your body will thank you for it.
I'm curious - what other superfoods do people love? I'm realizing that I really know nothing about healthy cooking, and I would love your suggestions for recipes to try.
 |
| Not Jack. Though he did look a lot like this. |
When I started this running journey in earnest, I decided that I needed to finally drop the rest of my baby weight so I could get lean and mean. Which meant that I needed to learn how to eat. I soon discovered that I was eating all wrong. I used Sparkpeople like a mad woman, and finally got myself to where I wanted to be weight-wise, learning a lot about what I needed to do differently in the eating department. All good, right?
And it was good for awhile, but then I started to want to run farther. Faster. I was reading blog after blog, noting that nutrition really seemed to be key in performance. And that's when things started to get weird.
See, there are all kinds of crazy eating plans out there. Paleo. Raw. Vegan. Fruitarian. (Seriously.) But like religion, if you start breaking them down to their essential parts, there are some common themes. Essential tenets. And that's where I'm tiptoeing along right now. Healthy food choices. Balance. Exploration.
So one day I put some of the iguana food in my basket. You know what - it's pretty darn good. And super kick butt healthy for you. Not only does it have calcium, lutein, iron and Vitamins A, C, E & K, it has a bunch of beta-carotene and fiber. If that isn't enough to convince you that should be eating iguana food too, consider that it forms sulforaphane when chewed. Why should you care about that? Because sulforaphane triggers your liver to form enzymes to detoxify cancer-causing chemicals and helps stop breast cancer cell proliferation. Those iguanas are on to something.
"Kale is a nutritional superfood - it almost makes broccoli look like Doritos." - Precision NutritionThere are many ways to eat kale. My favorite at the moment is to use the leaves as a wrap, with some brown rice, red pepper, cucumber, avocado and miso mayo (that's the secret ingredient). Yum. And you feel like freaking superwoman after you eat that. Kale is good sauteed with olive oil and balsamic vinegar too. I will even throw it in a salad, though the leaves are a bit bitter. Many people rave about kale chips as a substitute for potato chips. I tried some, but I don't think I cooked them quite right. I'll be trying those again.
So throw caution to the wind. Eat like an iguana - your body will thank you for it.
I'm curious - what other superfoods do people love? I'm realizing that I really know nothing about healthy cooking, and I would love your suggestions for recipes to try.
an update to course length info
I just stumbled across this great article that explains how courses are measured as well as how Garmins work to explain how our Garmins can come up with a long measurement when we are working our butts off on a marathon: http://www.hamptonrockfest.com/hamptonhalf-GPS.html
Turns out, my original information about how much long a course has to be certified by was off by a decimal point...or two. The course must be 1/10th of 1% long, so really, not too much long at all. (Sorry about that! I thought I had it on good authority...)
But where the big difference comes in is how the Garmin measures distance. Those giant arm boxes aren't tracking us down to the second. Nope, the device is plotting points every few seconds, and then it connects the dots. Not only that, the Garmin only guarantees accuracy within 10 meters on average. Throw in all of the other factors that can interfere with signal, and you've got a device that isn't nearly as accurate as the methods they use to measure a course.
If you want the nitty gritty details, be sure to check out the article.
Which means, sniff sniff, that I really ran slower at the Seattle Rock n' Roll marathon. Crap!
Turns out, my original information about how much long a course has to be certified by was off by a decimal point...or two. The course must be 1/10th of 1% long, so really, not too much long at all. (Sorry about that! I thought I had it on good authority...)
But where the big difference comes in is how the Garmin measures distance. Those giant arm boxes aren't tracking us down to the second. Nope, the device is plotting points every few seconds, and then it connects the dots. Not only that, the Garmin only guarantees accuracy within 10 meters on average. Throw in all of the other factors that can interfere with signal, and you've got a device that isn't nearly as accurate as the methods they use to measure a course.
If you want the nitty gritty details, be sure to check out the article.
Which means, sniff sniff, that I really ran slower at the Seattle Rock n' Roll marathon. Crap!
Monday, October 25, 2010
so not funny
Yesterday was one of those days to try my soul.
I had 16 miles on the schedule. Tons of rain in the forecast. I listened to the rain overflowing our gutters at 6 am and decided that I would wait for daylight and hope for a break in the downpour.
I quietly ate my breakfast and smiled as I realized that the rain was slowing to manageable levels. Packed up my long run gear, donned a reflective rain jacket, and headed out the door. Nothing to suggest that this run would shake me to my core.
About three miles in to the run, I have to run through a section of town I don't enjoy. Freeway ramps in both directions must be crossed, but it was early on Sunday morning, and I always make sure I follow every traffic light. Yesterday was no exception. And of course, this is the time when the sky lets loose with another downpour. Lovely.
Still, as I waited for the walk light, I remember thinking that I felt really good 3 miles in. Only a half marathon to go. The walk light came on, and I started into the intersection.
I notice down the ramp that a Jeep is coming my way. I keep my eye on him to make sure that he has seen me - you never know when someone might be talking on the cell phone or fiddling with the radio. I'm trying to hustle across the lanes; this is a long crossing, and I hate to be in the way if someone wants to stop and turn right.
The Jeep seems to be moving pretty fast, so I probably had a look of concern on my face as he approached. Maybe this pissed him off. Maybe he just doesn't like runners. I don't know. I've locked my eyes on his car.
He's now close. Slowing up a bit. Good, he is going to stop for his red light. I start to relax, and then he accelerates again, deliberately swerving at me so that I have to jump out of the way. The car narrowly misses me. And now I'm looking at him again. He's laughing. Laughing? Laughing! I start screaming at him.
He barely comes to a stop, and then turns right. I'm still yelling. I'm angry. I'm scared. Shocked. I'm sure I looked like a crazy person.
I keep running, all muscles on fire. My heart rate has rocketed. And then I stop for a minute and begin to sob. Did he actually want to hit me? Was it that funny to scare me? Why? I was crossing in a crosswalk in the middle of a downpour. He had a red light. I was a mess of emotions.
And I had 13 miles to go.
I thought about calling home. No. He wasn't going to take this run - any run - from me. I kept moving. And as I kept moving, spaces in my heart opened up. My breathing calmed. Run long enough, and fear and anger disappears. There is no room in your muscles for those things.
In many ways, this run was a gift. I realized more clearly why I run. I become a better person when I do. The miles can work magic, releasing negative emotions in their wake. I might still be tightly angry about what happened yesterday had I cut that run short. But I ran so much of it out that it is just a loose ache today, something to wonder at. And that, my friends, is why I choose to run.
I had 16 miles on the schedule. Tons of rain in the forecast. I listened to the rain overflowing our gutters at 6 am and decided that I would wait for daylight and hope for a break in the downpour.
I quietly ate my breakfast and smiled as I realized that the rain was slowing to manageable levels. Packed up my long run gear, donned a reflective rain jacket, and headed out the door. Nothing to suggest that this run would shake me to my core.
About three miles in to the run, I have to run through a section of town I don't enjoy. Freeway ramps in both directions must be crossed, but it was early on Sunday morning, and I always make sure I follow every traffic light. Yesterday was no exception. And of course, this is the time when the sky lets loose with another downpour. Lovely.
Still, as I waited for the walk light, I remember thinking that I felt really good 3 miles in. Only a half marathon to go. The walk light came on, and I started into the intersection.
I notice down the ramp that a Jeep is coming my way. I keep my eye on him to make sure that he has seen me - you never know when someone might be talking on the cell phone or fiddling with the radio. I'm trying to hustle across the lanes; this is a long crossing, and I hate to be in the way if someone wants to stop and turn right.
The Jeep seems to be moving pretty fast, so I probably had a look of concern on my face as he approached. Maybe this pissed him off. Maybe he just doesn't like runners. I don't know. I've locked my eyes on his car.
He's now close. Slowing up a bit. Good, he is going to stop for his red light. I start to relax, and then he accelerates again, deliberately swerving at me so that I have to jump out of the way. The car narrowly misses me. And now I'm looking at him again. He's laughing. Laughing? Laughing! I start screaming at him.
He barely comes to a stop, and then turns right. I'm still yelling. I'm angry. I'm scared. Shocked. I'm sure I looked like a crazy person.
I keep running, all muscles on fire. My heart rate has rocketed. And then I stop for a minute and begin to sob. Did he actually want to hit me? Was it that funny to scare me? Why? I was crossing in a crosswalk in the middle of a downpour. He had a red light. I was a mess of emotions.
And I had 13 miles to go.
I thought about calling home. No. He wasn't going to take this run - any run - from me. I kept moving. And as I kept moving, spaces in my heart opened up. My breathing calmed. Run long enough, and fear and anger disappears. There is no room in your muscles for those things.
In many ways, this run was a gift. I realized more clearly why I run. I become a better person when I do. The miles can work magic, releasing negative emotions in their wake. I might still be tightly angry about what happened yesterday had I cut that run short. But I ran so much of it out that it is just a loose ache today, something to wonder at. And that, my friends, is why I choose to run.
Monday, October 18, 2010
i'm a slut
I just realized this about myself.
No, not in that way.
But when it comes to running, I'll run with anyone. Anywhere. Any time. I'm not faithful to one running buddy, one running trail, one running distance. I'll dally with 20 miles. Shake with 3. Slow dance with 10 on the trails.
New friends to run with? Great! Total strangers to run with? That's fine too. Totally crazy schemes involving people I've hardly met, really long runs, and potato chips - sign me up.
I've run safely at home. In the dark. In the country. Between the pine trees early in the morning. Next to lakes. Right by the freeway where everyone can see. Doesn't matter. I'll run anywhere.
Sounds a bit like an addiction. Maybe it is. I can live with that.
No, not in that way.
But when it comes to running, I'll run with anyone. Anywhere. Any time. I'm not faithful to one running buddy, one running trail, one running distance. I'll dally with 20 miles. Shake with 3. Slow dance with 10 on the trails.
New friends to run with? Great! Total strangers to run with? That's fine too. Totally crazy schemes involving people I've hardly met, really long runs, and potato chips - sign me up.
I've run safely at home. In the dark. In the country. Between the pine trees early in the morning. Next to lakes. Right by the freeway where everyone can see. Doesn't matter. I'll run anywhere.
Sounds a bit like an addiction. Maybe it is. I can live with that.
Tuesday, October 12, 2010
marathon course lengths
When I ran the Seattle Rock n Roll Marathon, I was disappointed in my finisher's time, but I took solace in the fact that many people reported a total Garmin distance of 26.6 miles. Factoring in the extra mileage, I had actually averaged a pace of 9:37, rather than the 9:46 that 26.2 penciled out to. "The course was long!" I was telling all my friends and family. "Can you believe it?" I was indignant.
This past Sunday, as I was pacing our group, I leaned over to my co-leader and said, "My Garmin is off. I keep hitting the mile marker almost a full .10th early!" After thinking we had caught up to our pace, because I was using the Garmin, I realized that we still had to adjust to what the course mileage said. What is wrong with these race directors, I wondered. How hard is it to make a course that is 26.2 miles?
Playing in the back of my mind, though, was some advice that pace leaders in the Eugene Marathon had provided us. "Run the tangents," they urged. "Cut the corners, find the shortest line. You'll save a few steps every time. Those steps equal time on the clock."
Hmm.
And then, finally, a wise pacer put it all together for me. Here's the secret.
To get certified as a marathon course by the USATF, the course MUST be at least 1% longer than 26.2 miles.
Your Garmin will always measure long on an official course.
And that's where running the tangents come in. If you can cut those corners, run the shortest line, do it, because the course is based on that shortest measurement. It is not based on swinging wide, dodging in and out of people, and heading all over the place. Which means if you run in the big pack of people, your Garmin is probably always going to measure long. The RDs didn't screw up the course - they were just doing what they were supposed to do.
Which, I suppose, is encouraging to know, but sure bums me out on my average pace in Seattle!
This past Sunday, as I was pacing our group, I leaned over to my co-leader and said, "My Garmin is off. I keep hitting the mile marker almost a full .10th early!" After thinking we had caught up to our pace, because I was using the Garmin, I realized that we still had to adjust to what the course mileage said. What is wrong with these race directors, I wondered. How hard is it to make a course that is 26.2 miles?
Playing in the back of my mind, though, was some advice that pace leaders in the Eugene Marathon had provided us. "Run the tangents," they urged. "Cut the corners, find the shortest line. You'll save a few steps every time. Those steps equal time on the clock."
Hmm.
And then, finally, a wise pacer put it all together for me. Here's the secret.
To get certified as a marathon course by the USATF, the course MUST be at least 1% longer than 26.2 miles.
Your Garmin will always measure long on an official course.
And that's where running the tangents come in. If you can cut those corners, run the shortest line, do it, because the course is based on that shortest measurement. It is not based on swinging wide, dodging in and out of people, and heading all over the place. Which means if you run in the big pack of people, your Garmin is probably always going to measure long. The RDs didn't screw up the course - they were just doing what they were supposed to do.
Which, I suppose, is encouraging to know, but sure bums me out on my average pace in Seattle!
Monday, October 11, 2010
the view from the 24th mile
For the past two years, I've had the pleasure and the honor of helping out at the Red Lizard Mile 24 aid station at the Portland Marathon. We hand out water and Ultima, pretzels and gummi bears. We've got music and a guy on a mike, encouraging the runners on, calling them out by name, joking with them. The aid station has won the "Most Spirited" award more than once. The energy is electric.
As I stood there, cheering and encouraging people as they ran by, I couldn't help but wonder about their stories. What had brought them to this place. The miles that had gone by. What was driving them to keep going, or what had caused them to give up. So many stories running past.
You see it all at mile 24. The quiet smiles of those who know they have their goal in sight. The grimaces of those who have gone out too fast and are now paying the price. Those out to enjoy the day, joking with their running buddies. The injured. The nauseous. Bloody nipples, awkward gaits, tears. You see it all out there.
At times, I felt the tears welling up, knowing that there was nothing I could say or do to make it better for a runner in that moment. And then the tears from the runners who couldn't help contain their excitement that they were doing well. Having a good day. The runners from the late corrals passing those from early corrals. Early starters far behind their peers.
One runner stands out. She had started out with the 4:30 group that I was pacing for the first half. Normally a Vibram 5 Fingers runner, she had chosen to wear some new Nike Frees for the race, but within a couple of miles, they were hurting. She fell back and we continued on. After mile 13, my buddy pacer and I started walking back to the car. We saw her, barefoot. Not in Vibrams. Completely barefoot.
I saw her later coming through the aid station. Her feet looked to be hurting, but she was still moving along, the pain clear in her eyes. So much courage, conviction, to get through that day. And I saw her again at the finish. She had done it.
The marathon is an amazing event. If you want to be encouraged by the great heart and spirit of people, spend some time near mile 24 of a marathon. You'll see so much courage and bravery that you can't help but tear up a little.
As I stood there, cheering and encouraging people as they ran by, I couldn't help but wonder about their stories. What had brought them to this place. The miles that had gone by. What was driving them to keep going, or what had caused them to give up. So many stories running past.
You see it all at mile 24. The quiet smiles of those who know they have their goal in sight. The grimaces of those who have gone out too fast and are now paying the price. Those out to enjoy the day, joking with their running buddies. The injured. The nauseous. Bloody nipples, awkward gaits, tears. You see it all out there.
At times, I felt the tears welling up, knowing that there was nothing I could say or do to make it better for a runner in that moment. And then the tears from the runners who couldn't help contain their excitement that they were doing well. Having a good day. The runners from the late corrals passing those from early corrals. Early starters far behind their peers.
One runner stands out. She had started out with the 4:30 group that I was pacing for the first half. Normally a Vibram 5 Fingers runner, she had chosen to wear some new Nike Frees for the race, but within a couple of miles, they were hurting. She fell back and we continued on. After mile 13, my buddy pacer and I started walking back to the car. We saw her, barefoot. Not in Vibrams. Completely barefoot.
I saw her later coming through the aid station. Her feet looked to be hurting, but she was still moving along, the pain clear in her eyes. So much courage, conviction, to get through that day. And I saw her again at the finish. She had done it.
The marathon is an amazing event. If you want to be encouraged by the great heart and spirit of people, spend some time near mile 24 of a marathon. You'll see so much courage and bravery that you can't help but tear up a little.
Thursday, October 7, 2010
Take It and Run Thursday
You know what I miss? The old Take It And Run Thursdays from Runner's Lounge - the Thursday writing prompt where you got to add your link to the group and chime in on a different running topic every week. It was a fantastic way to get to know other running bloggers, and it was the forum that helped me get started blogging in the first place.
But things change. Runner's Lounge is now for sale. My main blog, runningrelays.com, is under new management. Things don't stay the same on these interwebs (unless it's the website of my former employer - come on guys, update your website already. Four years without one change. Really?)
But Take It And Run was a great idea. And I just happen to have the magical widget that makes it possible. So you know what, I'm going to host a new version. I might be the only participant. Oh well. But if you'd like to chime in and add your name to the mix, please feel free. Of course, I should probably call it something slightly different, so let's go with Run With It Thursday. (Totally original, eh? ha ha)
Run With It Thursday
Alright, it's time to channel your inner Jeff Foxworthy. This week's topic: If you ..., you might be a running blogger. Go!
But things change. Runner's Lounge is now for sale. My main blog, runningrelays.com, is under new management. Things don't stay the same on these interwebs (unless it's the website of my former employer - come on guys, update your website already. Four years without one change. Really?)
But Take It And Run was a great idea. And I just happen to have the magical widget that makes it possible. So you know what, I'm going to host a new version. I might be the only participant. Oh well. But if you'd like to chime in and add your name to the mix, please feel free. Of course, I should probably call it something slightly different, so let's go with Run With It Thursday. (Totally original, eh? ha ha)
Run With It Thursday
Alright, it's time to channel your inner Jeff Foxworthy. This week's topic: If you ..., you might be a running blogger. Go!
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