Posts Tagged ‘Running’

Bring on the sun

Thursday, May 28th, 2009

HAVE YOU BEEN OUTSIDE TODAY?!?

It’s getting hot out there!  And it is only May!!!!  I keep thinking about how I really need to get out while it is all muggy and gross and run because that is the best way to condition myself for the summer.  It is coming folks, there is no stopping it.  And if you are like me and you enjoy outdoor running, the heat is something you have to get used to.

There are special considerations that you need to take when it is hot and muggy to prepare your body (for the pain! … j/k).

1. Drink water.                    Now drink more water.

2. Drink more water.                                       Keep going.

3.  Eat light!  Salads, fresh veggies, etc.  I like grilling meat, to keep the grease away but often I will throw some nuts and beans into my salad to help me get some of that protein in without eating a hunk of meat.  And don’t forget fish!  There are lots of ways to eat healthy and not feel sluggish from heavy eating.

4. While you are running, drink water!  Any time you exercise for more than an hour (regardless of weather) you need to be refueling … with solids and liquids, but in the extreme heat and humidity you should be refueling with liquids after about 30 minutes.  So either stash water bottles along your running route or wear a fuel belt, etc.  There are lots of ways to handle this, you just have to think ahead.

5. If you are running for an hour or more, you might want to consider throwing an athletic drink (gatorade, powerade, whateverade you want) into the mix.  Electrolytes get lost when you are sweating that hard.  If you start cooling off some and you can feel salt on your skin, you definitely need to replenish with an electrolyte drink.

6. Run early morning or after the sun goes down to avoid the extreme heat.

Feel free to comment if I am forgetting anything.  I am sure that I am.  Bottom line is please be safe and make sure that you are taking care of your body.  I was reading some fitness boards earlier (I am needing some inspiration and I find that reading about fitness and running really makes me want to get my butt in gear!) and this poor girl wrote in about how she is exercising for an hour and a half every day and eating 500 calories and can’t understand why she isn’t losing weight.  HOLY SMOKES! Her body is starving, that’s why she isn’t losing weight!  It makes me sad when people aren’t informed … I can’t understand how anyone with internet access could be so ignorant.  There is no excuse people.  If you have a question, feel free to ask it in the comments and I will try to address it in the blog.  If not … GOOGLE IT.  That is my favorite phrase.  You can find the answer to just about everything if you google it.  There is no excuse for not knowing how to lose weight or get in shape safely and effectively.

Enjoy the sun!

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Top ten reasons why I like to run outside

Thursday, May 14th, 2009

There is a time and a place for treadmills, I will admit.  But outdoor running is what made me fall in love with the sport so of course I want everyone else to try it too.  It is a completely different experience than in a gym and when people tell me they hate running, I ask them if they run inside or outside.  It is such a simple thing but it intimidates a lot of people.  So, of course, I am here to convert you. But, instead of me writing a long boring post about the morning dew and cool air I thought I would make a top ten list.  Because lists are fun!

10. The morning dew and cool air on an early run :D

9.  The scenery CHANGES.

8. When you have to give yourself a pep talk to make it up a hill, there are less people around to notice that you are talking to yourself. (come on, it can’t be just me!)

7.  You get a lot of aggression out yelling at stupid drivers who don’t want to share the road.

6. You get to work on your tan.  Granted it is a funky tan line …

5.  You can’t help but think about how you are going to find a dead body in the bushes one day.  Because it is always the early morning runners that find dead bodies in the bushes.

4. Fresh air does amazing things for your lungs. We don’t spend enough time outside.

3. You don’t have to waste gas driving to the gym, just step out of your front door!

2.If you pay attention, you see a lot of cool/random stuff.  I.E. The severed My Little Pony head around mile 2 this morning.

1. Once you get far from home you can’t just quit.  You have to finish!

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Are shoes important?

Tuesday, May 12th, 2009

Yes. They are your single most important piece of gear.

That could be the end of this post, but, that wouldn’t say much for my blogging skills.  So, I will actually give you reasons and a personal anecdote.  I have been having a hard time getting up in the mornings here lately which means that my runs have been taking place on the Greenway after work.  I usually just stuff whatever running clothes are handy into a bag in the mornings before I rush out the door.  In my disorganized state, I tend to grab whichever pair of running shoes are closest as well. Yesterday, I grabbed my least favorite pair and I felt it every step of the run.  Shoes have always been sticky for me.  I am cheap, so dropping upwards of 100 bux or more on running shoes is painful for me each and every time.  Therefore, I always try to cheat.  I really wish I would quit that.

Currently, I have three pairs of ‘running shoes’ in circulation.  I have a pair of green brooks that I was fitted for at a running store, a pair of white new balance that I picked up at Dick’s on sale and a pair of yellow Nike’s that were in the discount bin at Marshall’s … hey, they fit … sorta.  Let me just say that the difference between the shoes that I was actually fitted for and the shoes that I picked out for myself is astronomical.

The basics of shoe fitting are this: Most people tend to over or under pronate which means you roll your foot out or in when you run.  In a perfect world where everyone had perfect feet, your heel to toe strike would fall evenly down the center of your foot, in a straight line.

The reality of shoe fitting is this: GO TO A RUNNING STORE AND GET FIT FOR SHOES BY A PROFESSIONAL.  The difference in your injury and pain level in your feet and legs will be very noticable.  If you are super concerned about getting a good deal then you don’t have to actually BUY the shoes there (although it would be nice if you did, most running stores are locally owned and you should support them as they generally do great things for the community) but they do know what they are talking about.  And going to a big box sporting goods store is not a solution.  The kids that work there get a few days training, sure, but they are generally not runners or walkers and haven’t been trained in the specifics of the sport.  Bottom line is that the folks who work at running stores live and breathe the sport.  They read about new technologies and exactly what they do for your feet, they attend seminars and training camps.  And a running store will often have special machines to test your foot out and see where your weight falls. Take advantage of their hard work and obsession.

As for me, I am going to shelve my new balance and Nike’s.  At least for running*.  They will make great cross training shoes.  My legs and feet deserve better than to get stuffed into any old shoe.  Besides, it makes me feel better, run faster and go longer when I am comfortable.

* One more note: When you do get that just right pair of running shoes that you has been fitted for you … don’t use them for anything other than running.  Don’t walk around town, go to the gym or, heaven forbid, ride your bike in them.  All of those activities wear down the shoe in a different way than running and break down the sole faster.  Make your expensive shoes last!

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That once familiar feeling

Tuesday, May 5th, 2009

A common topic amongst my runner friends and I is how often we are frustrated by our bodies.  I don’t mean in a poor body image kind of way, I mean by our own inefficiencies.  My problem is usually that my upper body and my lower body have a hard time syncing.  Either my lungs and heart feel great, I won’t be winded and feel that I can run forever but my legs feel heavy and tired, or the other way around.

This morning, I had one of those great runs where everything meshed together.  Had time not been of a concern, I feel like I could have run and run and run.  I don’t know what the magic elixir is that made it all work today, but I hope to repeat it.

I have to remember that even though I have been doing this for a few years, I am still relatively young in my running career.  I have only trained for one marathon (soon to be two!) and I take some things for granted.  One thing that I know I take for granted is the kind of shape I was in for the marathon.  I feel like I have stayed active … granted I am not pulling 16 mile runs on the weekend … so, what I am saying is that I am realizing that there is a natural ebb and flow to fitness levels.  You can’t always be in marathon shape.  But keeping up a base fitness is important, because you don’t want to start at square one.

So, that base.  How do you keep it?  How does that work?  I did some research and found out.  Runner’s World makes an excellent point when they say that building a base is often overlooked because it actually comes before training.  It seems to consist of two or three days a week of speed, hill or fartlek workouts that push you to no more than 95%.  And then a long run once a week.  That sounds familiar … what … does .. that … remind … me .. oh. wait. Training.  Sounds just like training.  So, I guess the difference is that you aren’t increasing mileage and you aren’t pushing to your hardest.  I will say this for it, at least we aren’t re-inventing the wheel here.

So, I am going to build a strong base.  That is my current goal.  For the next three weeks I am going to be as consistent in my fitness and workouts as I can.  I am going to continue doing weights 3 times a week.  I am going to run 4 days a week (3 interval workouts and a longer run).  And I am going to do a spin class each week.  I am going to get into the kind of shape that is conducive to building mileage.  That way, I can start my marathon training off on the right foot.  Here we go …

If you want to read a more eloquently and expertly written article about building a base check out these links …

http://www.runnersworld.com/article/0,7120,s6-238-267–12431-1-1-2,00.html

http://www.runnersworld.com/article/0,7120,s6-238-244–11174-0,00.html

http://www.runnersworld.com/article/0,7120,s6-238-244–12330-0,00.html

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Food = Fuel

Friday, May 1st, 2009

I have spent many a long runs chatting with my friends about what we are going to eat afterward.  Food is like the runners greatest reward.  When you run an 18 mile run, you don’t feel guilty for eating anything and everything you want for the rest of the day.  But that is a slippery slope.  Particularly if you have weight management problems, like I do.  So today I want to discuss some food issues.

The title of this post is food = fuel because I think that most of the population of America doesn’t think this way.  We think of food as a luxury or as a treat.  We look forward to meals and often make them the focus of our social interactions.  I think that some of that culture needs to change (and don’t get me wrong, I am often guilty as well).  I think that, particularly when you are in training, you need to think a great deal about what you are putting into your body and how your body is going to react to it.

Atkins and other low carb dieting has made us a nation of carb haters.  First of all, let me just get this off my chest, you should never cut out a food group*.  Food groups are there for a reason and if you have an aversion to one of those groups, such as carbs, you need to consider the vitamins and minerals that your body would normally receive from those groups and compensate in some other way.   If you are cutting out carbs, you need to consider that your bodies energy stores are going to be lower.  (Not to mention that if you are filling that void with cheese and meat then you might be ripe for a heart attack down the road.  Don’t get me started!)

Our body gets glucose from carbs.  Glucose is easily broken down by our body and is what gives us bursts of energy. This is why many runners eat a bagel with peanut butter before a run.  The bagel provides the glucose while the protein and fat from the peanut butter help sustain our blood sugar and keep us feeling full.  It doesn’t have to be a bagel with peanut butter, but, eating 30-45 minutes before you run and eating something with a good ratio of carbs to protein is a great idea.

I am very serious about my food.  I do eat a lot of treats,  and yes, I really enjoy baking.  But my meals are very balanced and are as close to the earth as I can afford to eat.  I don’t believe in packaged foods full of sodium and preservatives.  I make everything from scratch that I can.  I also realize that my passion for cooking isn’t something that most people share and that convenience is king.

I have an experiment that even the laziest of eaters can do.  For about a week, THINK about the food you are eating before you eat it.  Break down the ingredients and consider what they are doing for or against you.  You may think you are being healthy getting the salad, but sit and think about it.  Is there cheese?  Croutons?  Creamy dressing?  That salad is lying to you.  Try to fuel your body instead of feed it and you will notice a difference in the choices you make.

This is just the tip of the iceburg on this subject, but, I think it gives a general overview on my feelings about the subject.  Feel free to share with me your eating philosophy and any tips about how you stick with that.

* Before you protest and leave me nasty notes let me clear something up.  1. Meat is not a food group.  Proteins are.  I am not saying you have to eat meat.  2. I realize that some people have medical issues such as diabetes that limit their bodies ability to handle some food groups, including carbs.  However, even diabetics can not completely cut sugars out of their diets.  They do, however, have to more careful about what sugars and how much of them they eat.  Which, we should all be more careful of, by the way.

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A lesson in pride

Monday, April 27th, 2009

It is hard to pinpoint exactly what the problem was, but my half marathon Saturday DID NOT GO WELL.  It could have been any or all of the reasons I am listing here:

1. Didn’t eat dinner the night before.  2. Didn’t train for 90 degree weather.  3. Didn’t sleep the night before.  4.  Ran another half three weeks before.  5. Hadn’t properly trained for the first one, let alone the second of these half marathons.  6. It is stupid to enter races that don’t show elevation maps because they are probably trying to trick you.

Let me just cut to the chase and save you the suspense … I dropped out at mile 6.  That has to be one of the most embarrassing statements I have ever uttered or typed.  I am not a quitter.

But, as embarrassing as it is for me to admit that I quit a race (and as interesting an anecdote as the whole story is),  I also stand by my decision.  The day of, in addition to feeling pretty badly most of the day, I was really hard on myself emotionally.  Everyone around me kept saying that they were proud of me for listening to my body but I just kept wondering if I could have pushed harder.  But honestly, I couldn’t.  I felt like I was going to pass out.  I was no where near prepared and I was only in mile six.

All of which lead me to this conclusion.  I WILL NEVER NOT TRAIN FOR A  RACE AGAIN.  You can hold me to that, and please do!  It’s not that I didn’t want to train, but shin splints and a busy schedule kept me from getting long runs in.  Which is when I should have decided that there are other races out there and not run.  I should have been patient. But of course, we all think we are invincible (especially us twenty somethings).  And after all, I had completed one just weeks before with little training and all that I had sacrificed was a good time.  But, that was my problem.  Along with the other five.

Train properly.  There are plenty of free resources on the web for creating customized training logs.  Follow them.  It is like a part time job, training for a marathon.  But in order to avert injury or risk to general health you have to follow the schedule.  Long runs on a regular basis and properly building stamina are the only ways to succeed and there is just no way around that.  Lesson learned.  I beg you to take my word for it.

So, as I set my sights ahead to a fall race, I have twenty weeks until the Greenville Spinx marathon on October 21st of this year.  I need to find a training schedule and follow it.  I will keep you updated on my progress.  This will be my first time training for a full by myself, without a support system of running buddies to pull those long hours with me.  But, I know I have it in me.  I have done it before and I miss the feeling of running for several hours and not feeling the pain.  Being in that kind of shape is thrilling and I can’t wait to be there again.

* I have to post-edit this entry and thank Scott for pointing out that the Greenville Spinxfest full marathon has been canceled this year.  After hearing about some of last years experiences, I don’t think I am missing out on much.  I am looking at new marathons to run.  Don’t worry, I am setting a new goal and so should you!*

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The deal with Boston

Monday, April 20th, 2009

Runner or not, you know about the Boston Marathon.  It is the world’s oldest annual race and is considered the holy grail for most runners.  This is due to a qualifying system that keeps the race known for it’s elitism.  I don’t think there is a marathon runner in the world who does not have the secret goal of qualifying.

There are many,  many runners like myself who, realistically, will never qualify.  According to Runner’s World only ten percent of runners will.  We can’t all be in the top ten percent but we can always hope to be.  Boston is a reason to push a little further, to run a little faster.  It may not be a realistic goal (for instance, I would have to half my marathon time to qualify).  But hey, there is always hope … distant as it may be.

Qualifier or not, there is no reason to shy into a corner when asked if you have ever qualified.  A very gracious, “I’m still working on it” and the quick flash of a smile should do the trick. (Besides, anyone who asks you is either A. not a runner or B. has qualified themselves and really just wants to brag.)  If you feel a competitive need (competitive?  runners?  no … ) to best that person anyway keep reading, I have compiled a list of Boston facts that will set you apart as a smarty pants … even if you can’t be a fast one.

My list of ten Boston Marathon Facts that will make you a smarty pants*.

1. The host of the Boston marathon, the B.A.A (Boston Athletic Association) was established in 1887.

2.  The first race was actually 24.5 miles and was won in 2:55:10 by John J. McDermott

3. This years winnings purse totals $806,000.

4.  This year (2009) is the 113th Boston Marathon.

5.  The centennial marathon in 1996 holds the record for the largest marathon with 38,708 entrants. (35,868 finished)

6. Four Olympic champions have won Boston.

7. John A. Kelley holds the record for the most Boston Marathons.  He started 61 and finished 58.  His last finish was in 1992 at the age of 84.

8. The Boston Marathon was the first major race to include a wheelchair division.

9. The marathon is second, only to the Super Bowl in terms of media coverage for a one day sporting event.

10. Approximately 500,000 spectators line the route of the marathon each year.

* All facts courtesy of the Boston Athletic Association.  (http://www.bostonmarathon.org/BostonMarathon/RaceFacts.asp)

From Runnersworld.com:  The winners … Deriba Merga of Ethiopia and Salina Kosgei of Kenya have won the 113th Boston Marathon. Americans Ryan Hall and Kara Goucher each finished in third place.

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Give me an M!

Thursday, April 16th, 2009

M is for Motivation!  At some point or another every athlete struggles with this.  I wish that there were a magical quote that could inspire everyone and make us all push ourselves consistently.  But, everyone runs for a different reason and has different motivational tools.  In my opinion reason and motivation are two different things.  In my book, REASON is the logic and MOTIVATION is the emotional.  Beating the physical odds, triumphing over willpower, and staying in shape to do the things you enjoy are all great reasons to run.  But no matter what the reason, everyone has to find that motivation to get out there … even when it is raining, cold, hot or really early in the day.  My personal reason for running is to avoid some of the health problems that plague my family history and my motivation is “emotional weakness”.

Like I said, there is no magical potion for motivation.  I hope that by sharing my thoughts on motivation it will help you find yours, the things that will get you to push yourself even when you absolutely DON’T want to.

I made a decision once (I have this whole theory about how “wanting” to do something doesn’t work.  You have to make decisions about your life and then you have no choice but to follow through.) that I wasn’t going to let my emotions cloud my logic when it came to my fitness.  That may sound like a reason, rather than motivation, so let me explain. It means constantly pushing myself to work harder and be the best.  Emotional weakness is best characterized by the words, “I don’t care”.  I am only in competition with myself.  But it is that competition that keeps me going.

I can’t stand the thought of being a slave to my emotions.  When I feel like delving into self-sabotaging behavior (we all do it sometimes, that is why Tequila was invented) I do a reality check with my brain.  I strive to have the presence of mind to realize that I am being a slave to my emotions.  Self control is a wonderful thing.  Once I have taken stock into why I WANT something, for instance … did I not get enough sleep last night?  Is that why I feel like eating chocolate cake instead of going for a run?  Once I am self aware, I can readjust my thinking and take control of my emotions.  For me personally, allowing myself to choose the cake would be emotional weakness and that is something I have decided I won’t allow for myself.  Of course, it doesn’t always work but it can be as simple as thinking before taking action.  I really love chocolate cake, but I try to let it be a reward for good behavior rather than an indulgence that I feel guilty for later.

I do not for a second think that this should work for anyone but myself.  What I suggest is that everyone should take some time for themselves (and by that I mean spend some time alone, in a quiet place) and take stock in what is personally important.  Write down  goals and the emotional drive behind them.  Figure out your reasons and your motivations.  Being able to remind yourself why you are torturing your body can be really helpful when you are trying to get out of bed at 5:30 in the morning!

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