Sunday, December 29, 2013

Reflections on 2013.

We are entering into the final week of 2013, and as a year winds down and a new one is ready to usher in new opportunity, it's a good time to look back on the highs and lows of the previous year.  There are a few key moments that I keep thinking of when I look back on 2013, and I have chosen to share them with you.

January / February ~  As I rang in 2013 it was laced with sadness and an injury.  I was still dealing with a break up that was very difficult for me, and to make matters worse I was in physical therapy for a hamstring injury so I couldn't cope through running.  By mid-January I was three weeks away from having medical clearance to run and I needed something to look forward to on the calendar.  I decided to plan a road trip down to Kentucky to visit my brother and his wife, and meet my beautiful great niece.  On Valentine's Day I drove down to Lawrenceburg and embraced the change in scenery, took my time going through small towns, singing along to my XM radio, and embraced every new experience as a way to rejuvenate my temporarily downtrodden spirit.  Spending time with my family and enjoying a slower pace of life, I started to feel my spirits lift.  I met a friend of my brother and sister in law's and she had a significant impact on me.  She has just gone through a break up and had absolutely no problem talking about it - how hard it was, how awful she felt, how much she cried - she just put it all out there and was completely unapologetic about it.  That kind of authenticity and honesty isn't something you see very often, and it reinforced to me that it's okay to feel what you're feeling - we're all human, we have good days and bad, and you don't have to 'fake it' to get through things.  Just be who you are.  I was so thankful to have met her!

Woodford Reserve tour in KY!
Selfie with my brother. :)
 
March ~ My mojo really shifted in March.  With a happier mindset, starting running again, and having some promising things going on with work I was happy to be pleasantly surprised by a man who has proved to be the most loving, intelligent and engaging person I have met.  I was on a work trip in Orlando when he and I started talking, and it has been wonderful ever since then.  It proved the old adage true that you find what you're looking for when you stop looking for it. 

July ~ I think back to this month a lot.  I took a road trip to Colorado with three girls I coached when they were in high school, and are all sophomores in college now.  We had an amazing time of scenic runs, yoga at Red Rocks, fireworks over Breckenridge on the 4th,  singing along to Luke Bryan, cooking some hit or miss meals, and having a lot of laughs.  None of the girls had been to Colorado before so I loved showing them my favorite places, hiking to hard to reach places, and sharing my love for the mountains.
 
September/October/November ~ Cross country season was something for the story books - I still can't believe it.  Our season was highly decorated this year.  We won many meets, broke records, suffered devastating injuries, and still managed to pull off a state win - the first one in school history for the program!  I could not have been more proud of the girls I've pounded out so many miles with.  Seeing them all glow on that podium made all the early mornings, late nights, and 60+ hour work weeks worth while. 

December ~ Christmas was a very happy time for me this year.  I had a wonderful man to spend Christmas Eve with along with his family, and it was the feeling of 'home' I had wanted.  His nieces insisted I sit next to them at dinner, laughed with his parents, played games with his brother and his wife.  It was wonderful! Christmas Day was a relaxing day with my parents - grilling steaks, playing cards, watching A Christmas Story. 

Though this year had a bit of a rocky start, it really has ended up being the best year I have had.  I hope you all have some time to reflect on the year that is wrapping up and celebrate those moments that stand out to you.  Congratulations on your 2013, and I look forward to cheering you on in your successes in 2014 as well. 

 "Have a dream, make a plan, go for it. You'll get there, I promise."____Zoe Koplowitz, Achilles Track Club member with multiple sclerosis, who required 24 hours on crutches but finished the 1993 New York City Marathon. 
 

Saturday, December 28, 2013

Sometimes It's A Grind

It can be easy to assume that a person that has been running consistently for 23 years sails through most of their runs, adds miles easily, and finishes every workout with a smile.  I can tell you with certainty that it isn't true for me.  At least right now. 

As you may have read in earlier posts of mine, I was approaching this training plan with a different mindset and decided to truly let my body rest and fully repair before I started logging miles again to prepare for 2014.  I purposely let myself get out of shape so that when I started running again my body would stay healthy since it had ample time to heal up from all the wear and tear of the year.  I still think it's a great game plan, but WOW - does getting back into shape blow sometimes. 

Ever since I have been running distance things always feel like a grind until I get to the point that I'm comfortably running ten milers.  Then I can add miles with ease, my soreness is minimal, and I enjoy my workouts a lot more.  Today I did a 'long' run of seven miles and it was honestly tough.  A big part of that was the footing I was running on - It's a balmy 39° in southern Wisconsin today so of course I headed outside to log the miles, not really mentally preparing myself to sill have an ample amount of slop and snow to trudge through. 

I accept that I am where I should be right now - I shouldn't be fast, I shouldn't be effortlessly running 12 milers, I'm right where I need to be - rebuilding. Though it is hard to think back to past times when I could have done a 20 miler in today's conditions and still felt just fine.  It's a continuous cycle for us runners - we're always in states of building, maintaining, peaking, or resting due to us choosing to rest, or our bodies deciding for us.  I'm happy I'm re-building after consciously choosing to rest, but WOW - it schooled me today. 

I ran for the second time with my new GPS watch (the NikePlus - thank you wonderful boyfriend!) and I was surprised that I still managed to average close to 8:30 miles with the conditions, but it felt more like ten minute miles.  I intended to stop and take some pictures to share since it was absolutely gorgeous out there, but I was very well aware that if I stopped much I'd lose my gusto much more quickly. I did manage to stop and get a couple great pictures of people ice skating on a pond I ran past - it was very Normal Rockwell! 

Thursday, December 26, 2013

Realistic Advice for New Runners, and 3 Tips to Help Stick With It

So it's that time of year.  Two of the three holidays that make up the 'holiday season' are over, you have a layer of cookies padding your waist line, and you're faced with New Years.  A time of resolutions, renewal, and promises of clean slates and fresh starts.  I often hear of people that decide they want to get back in shape, join a gym, do a triathlon, run three times a week, learn to rock climb, or learn to eat clean once the calendar turns to January.  I'm dedicating this blog entry to those people that have decided that they want to become a runner in 2014.   

Becoming a 'runner' can be an enticing goal.  You see those long, lean, graceful runners effortlessly gliding around Lake Monona with their perfectly fitting tights, streamlined reflective gear, and high tech watches, and they make it look SO easy.  You think back to cheering on a friend at the finish line of a race last summer and think about how much you wanted to be in their place.  To know how it felt to cross a finish line and get congratulatory hugs and high fives from friends and strangers. 

Of COURSE you want that to be your 2014 goal.  Your clothes fit better, your energy level is higher, you would make healthy, runner friends.  You could hang a race medal in your office to spur casual conversation with people that walk by.  It all sounds good - right?  Well, if that's the goal you have for yourself, I want to do you favor, and tell you what to really expect.  And also give you a little guidance to keep at it when motivation is running low and you'd rather order a pizza and watch three episodes of Dexter than head out the door on a run. 

First of all, it isn't going to feel good.  Not at first.  The rule of thumb is that the first mile of any run is always the hardest, so when you're starting from ground zero and building up to just doing a mile, expect it to feel more like a grind through a battlefield than a walk in the park.  But it will get easier - I promise. 

You will have aches, pains, and soreness.  If you haven't been doing much of anything for at least 6 months, your body will need to adapt to the rigors of working out again.  Just because you're sore or feel creaky when you get out of bed the next day does not mean you should stop - those aches are your body adapting to doing work!  Embrace it as reinforcement that you're challenging yourself and improving!
And lastly, progress is slow.  If you expect to go from jogging ten minutes your first time out, to running a 5 miler in 40 minutes two weeks later, that's highly unlikely.  It can be hard to make a big lifestyle change - you want positive reinforcement and noticeable results right away! But patience and a slow build is key when you're starting out.

So here are three things to help you be fully prepared to do the work and reach your goal of 'runner' status in 2014.

1 - SHOES.  You need good shoes.  It's critical.  You can get away with going  minimalist and cheap on every other aspect of running, but if you have crap shoes, it will show.  Quickly.  And if you're thinking that the $40 pair of Asics walking shoes you picked up at Kohl's 6 years ago counts as 'new' because you have only worn them three times, you still need new shoes.  Do yourself a favor and give yourself the best running chance at succeeding - go to a local running shoe store and get fitted by a professional.  It makes a WORLD of difference, and you often times find a better return policy at specialty running stores than at big box stores like Dick's or Sports Authority.  You should expect to pay at least $100 for a good pair of shoes, or even more.  Mine run around $145 retail.  (I would hate for you to have sticker shock and decide to stay in your 2005 Keds because you don't want to part with the money.)  If you don't have a specialty running store near you, go to Runner's World Shoe Finder and do some research before heading out to a store to try them on. 

2 - SET REALISTIC EXPECTATIONS.  Just because you ran a 6:15 mile in seventh grade doesn't mean you can do it now.  If you haven't worked out at all in more than three months, and you have a sedentary job, start out with a mix of walking and jogging.  If you have had really minimal activity, jog a minute and then walk a minute.  If you've had a bit more activity in your life, do 5 or 10 minutes jogging and 5 of 10 minutes walking.  It's not quite the run you had in your head of cruising around Monona Bay and then running a few repeats up Bascom Hill, but even the best runners had to start somewhere.  Sprinting immediately when you get out the door will make you feel awful waaaay faster than starting slowly, so take your time.  Speed comes with the more miles you put in, so don't kill yourself to prove something to your inner 7th grader. 

3 - FIND TRAINING PARTNERS.  If you have a friend, co-worker, or even on-line training buddy, it will be enough to hold yourself accountable.  People who want to improve themselves are all around you - maybe you have a co-worker that will want to be your running buddy at lunch.  Maybe finding a beginners running group is more your style.  Local gyms and running shoe stores are goldmines for running groups for all abilities.  Check out their website, or better yet - ask about their running groups when you're in there buying your new shoes! 

Good luck to all my readers that are planning to enter the world of running!  It's hard work, some of your toe nails may fall off, you may struggle wearing those heels to work or for a night out, and your bed time may get quite a bit earlier, but it's worth it.  You won't be winded going up the stairs, you make instant friends when you spot a race shirt you know or see someone else with your same running watch on.  You start to know exact mileage to different places around your town, you have a healthy stress reliever, and you can proudly call yourself a runner!

Tuesday, December 17, 2013

10 Last Minute Gift Ideas For That Runner on Your List Who Already Has Everything

Runners are often a type A, decisive bunch.  If we see something we want, and we think it will improve our running in some way, we typically find a way to get it.  Right away.  So if you have someone like that left on your list and you have no idea what to do for them since they have everything already, give this a read.  Hopefully it gives you some giving inspiration!

1 - Socks.  Sure, you think  back to your childhood, opening up a box of socks from your grandma.  And wishing there was anything else in there but socks.  But to a runner it's different.  You can't ever have enough.  Most runners are particular to a specific brand/style, so try and at least find out if they prefer thin or thick socks, and go from there.  Getting them something they haven't tried in a fun color can end up being something the love and put on their list for next year! (That's exactly how I ended up in my Thorlos of all different colors - thanks mom and dad!)

2 - Start a memory board for them.  As runners we end up with a lot of running photos, race numbers, congratulations cards, space blankets....  I had my stuff tossed in a box for years until I came a cross a couple bulletin boards.  I have added special running memorabilia for a few years now and they look like this:  To get one started, print a few  running pics of theirs, try and snag a couple race numbers they have lying around, and maybe print out a race review from Runner's World that they've run.  Get it started and give it to them to finish.  I'm sure Pinterest has a zillion way cooler ideas than what I have made for myself, but you get the idea. :)

3 - TriggerPoint Foot and Lower Leg Kit.  I've only used these a little bit when I was dealing with plantar fasciitis in 2011, but it is a great gift for any runner.  It helps massage out knots in your calves and feet, it comes with an instructional dvd so you know exactly how to use them, and it can really make a huge difference in heading aches and pains off at the pass, or ending up injured down the road.  It's a great proactive gift for any runner!

4 - Running Related Christmas Ornament.  You may think it's cheesy and over done, but the more running related stuff I see on my tree, the more I love it. I have some that are store bought, and some that my mom made for me out of Shrinky Dinks that she designed off of the logos for milestone races of mine. 

5 - Lightweight Running Jacket.  As runners, we can't have enough of these.  Try to find one in a color that is different than what is already in their rotation.  Big things we like in a jacket is to be wind resistant, have ample zipper pockets, have a little hole inside a jacket pocket so the cord of your earbuds can slide through (if this sounds weird to you, just look for it - most jackets have those these days), and for the sleeves to be long enough.  Maybe that's me because I have abnormally long arms and no one told me?  At any rate, a gift receipt is a good idea here.

6 - Fun Pair of Arm Warmers.  You can't ever have too many of these either!  They make long sleeved shirts obsolete, so the more you have in rotation, the better.  Get a fun color or design, any specialty running store should have a good selection, and sizing isn't tough to figure out.   

7 - The Performance Enhancing Kokopelli from Trail Runner Nation.  This is a fun design for a temporary tattoo that was created by the clever folks at Trail Runner Nation (the best podcast ever, by the way).  You can get them in black or pink (or a combo pack of both!) - 20 for only $10.   If the runner on your list is into trail running they could use these.  Encourage them to take a picture of their strategic placement of their Kokopelli and send it in to Trail Runner Nation - they could appear on their website/Facebook/Twitter! 

8 -  Magnetic Key Holder.  This is more along the line of a stocking stuffer, but would be oh so useful for every runner I know.  We often drive our cars somewhere to start a run, and then especially in the heat of summer - where do we put our keys?  Some stash them under a bush, put them behind the gas cap, or run while holding a pound of clinking, janitor style keys.  This could all be avoided if we had one of those little magnetic key holders that we could stash in one of our wheel wells (or somewhere more creative).   

9 - A Road ID. This is a form of ID for your beloved runner to wear as a wrist band or shoe tag that is custom made to have their name, phone number, name and number of a loved one, and any other important info (if they are diabetic...).  They come in all sorts of colors, ship quickly, are inexpensive, last a LONG time, and are a great way to show your runner that you care and want them to be safe. 

 
10 - Transition & Seat Wrap by Orange Mud. This thing looks AWESOME, and is SUCH a good idea.  It was recently shown in Runner's World, and I have to admit - I want it too.  It's a towel with a zipper on one end, so it slips over the headrest in your car and stays there, and a belt also runs through the length of the towel so you can use it as a cover up in you need to.  It's genius!  The belt allows you to stealthily change your shorts without getting an indecent exposure ticket, and having a way to get it to actually stay put out your seat is fantastic.  A perfect gift for that runner who has everything already!

Happy shopping my friends - I hope this helps with your last minute gift buying!  (tick tock tick tock- Christmas Eve is just one week away!)

Monday, December 16, 2013

A Partnership to be Written in Pencil

Just recently I have been writing about how happy I was to be training again, my quest for the right shoe, and I was cruising right along.  Until I wasn't.  I have been battling a cold for the past 10+ days now, and not the standard issue cold, but the kind that holds on like grim death.  Last night it was at its worst - no meds of any kind helped, I was only semi-comfortable sitting up with my mouth  hanging open, and my sore nose glowed like Rudolph's.  I had gone for a couple runs early on in my illness only to see that I felt much worse the day after (thanks for pointing that out my dear training log). 
This is exactly what I've been feeling like lately. Yuck!
In an act of desperation last night I resorted to trying out a couple old wives tales pared with as much sleep as possible.  After sleeping for 11 hours with half an onion next to my bed and fresh garlic rubbed on the bottom of my feet, I felt the tide turn.  By this afternoon my congestion was about 80% relieved, and my lungs only half as tight as yesterday.  So naturally I started thinking about the necessary adjustments I'd have to make to my training plan to get back on track.

Eleven years ago when I first started getting into distances longer than a half marathon I was not quite so flexible.  If I felt a cold coming on, but my Hal Higdon training plan called for a 38 mile week, you'd better believe that I'd be getting all my miles in, even if it meant carrying a backpack full of Kleenex and running a pace comparable to that of a turtle.  I was a slave to the plan, and in my mind, they were all written in pen.  No changes allowed, if it was on the calendar, it had to be done.

My approach to training is much different now.  I realize and accept that my miles need to be approached with flexibility and mindfulness.  I no longer look at my body as something to be conquered, but something to be partnered with .  I am only 35, but have been running consistently now for 23 years, so working with my body is a priority if mine if I want to be running for another 23 years.  Tonight I will re-work my dry erase board to modify what I had already planned out for myself, and know that it doesn't put me behind, it just changes my approach.  I am working with myself and not against it to get me to the line in April, with my primary goal of being healthy when I get there.  A partnership dictated in pen is not the way to get myself there, but instead to move ahead with flexibility and moderation, in pencil. 

"It’s better to be 10% undertrained than 1% overtrained when you step up to the start line."

Saturday, December 14, 2013

Grattitude for Running

If there is ever a time when you think about running a lot more than normal, it's when you're injured or you're sick.  And right now I'm sick.  I've been battling a cold for more than a week, and thanks to my new habit of keeping a running log, I clearly saw a pattern early on that on a day that I started feeling better I'd run, then feel way worse the next day.  So here I sit, on my couch with my mango orange juice, kleenex, warm Breckenridge sweatshirt, a movie and my laptop.  Most of my day has been spent in and out of naps, perusing Pinterest, texting and snapchatting with friends, and looking through my Twitter feed.  As I indulged in social media and putzed around my apartment I realized - I am surrounded by constant reminders of how running has positively impacted my life. 

For one thing, you can literally see how running has infiltrated my world. I have Christmas ornaments on my tree that are plastic runners, home made ornaments of certain races I've done, even a plastic water bottle ornament.  My tree skirt is a space blanket from the Chicago Marathon.  Photos on my refrigerator show a kids running club I created and ran for a summer, a pre-race picture of me with my brother.  I have more running shoes in my closet than any other kind of shoes.  I have more running related and racing shirts than anything other clothing.  I love wearing my digital watch with dress clothes if it matches.  I am almost always wearing my Tiffany necklace from the Nike Women's Marathon in San Francisco in 2007.
 
Out two dinner with two lovely women I've met through racing. 
(and of course I'm wearing my Tiffany necklace)
I also noticed running's impact on my life through the people I talked to today - athletes I have coached that are now in college, a friend from high school that ran with me on my middle school team, feeling inspired by facebook posts from a friend in my running club who always looks at the world with excitement and positivity.  My life is filled with people that I have met through running, and I am extremely grateful for that.  There's always someone to bounce ideas off of, get inspiration from, commiserate with, laugh with, and run with. 


Other ways running is an ingrained presence in my life is more subtle.  I stepped outside to take my dog out this evening and the first thought I had when I hit the fresh air is that it was a perfect night for a run - it was a 'warm' 23 degrees, no breeze, a fresh dusting of snow on the ground so you have a little traction.  It's also noticeable in how I operate in my regular day.  Instead of walking to take my garbage out, I will run.  If I'm at work early or after hours and I have to get something off the printer, I'll kick off my shoes and jog there and back instead.  To wake up during the work day I'll stand up and stretch at my desk instead of sitting to look at loan files.  If I am faced with a particularly scary or stressful situation, I get in my 'marathon mindset' and tell myself that if I can run multiple marathons an ultras successfully, I can get through any situation. 

Something I never really took notice of until lately, is the actual health benefits of my running.  Overall, I'm really healthy. I have a great BMI, I carry Dresden's huge bag of dog food through Menards by myself without getting winded, nurses always comment on how low my blood pressure is.  I'm thankful I have a passion that is good for me so I've never needed to try all that hard to be healthy, since it just came with the territory. 
 
The x factor health benefits resonate more with me though - it's helped me to be more confident. I was a painfully self conscious kid growing up, so to have running give me a way to feel powerful and effective did wonders for me.  There are lots of chances I've taken in my adult life that I really don't think I would have had the balls to attempt if it wasn't for the years of running and racing under my belt. 

And to me what is bigger than all of that is how my running has impacted other people.  I landed my coaching job because the head coach saw me running trails at the Arboretum and followed me to the parking lot.  That moment changed my life completely - my running wasn't just about me anymore. I was an example to young runners. It was a way to complete the circle by giving back to them and teaching them the foundation to healthy running and all that comes from it.  They make me want to be my best as a runner and a person so they see a good example of a woman who leads a healthy, balanced life. 

Then there is the fundraising.  Many races sponsor a charity so entry fees and raising extra money is often a component of racing.  I have personally helped raise more than $8,000 for great causes.  It's great to think about that kind of contribution since at the time I looked at my fundraising more as fun and a way to network with other people, but I suppose it is something to be proud of. 

As much as I'm ready for this cold to run its course, it's nice to think about the role running plays in my life.  I am glad I had the drive to follow my passion and keep pushing the envelope with it.  It's definitely had its hard times, but I'd rather ride out the ebbs and flows of running and feel alive than lead a life devoid of passion, purpose or chance.  Happy trails my dear running friends - I hope you can all take a moment and honor the runner in you and acknowledge the good that comes from it.  Every step makes you, and your world better.

Tuesday, December 10, 2013

Shoe Update : Ready To Change Our Relationship Status

When I wrote a few days ago I told you all about my sad departure with my beautiful hot pink Asics Nimbus (Nimbus's, Numbuses, Nimbi, Nimbusss... whatever - the plural of Nimbus).  I had begrudgingly traded them in for the Asics Cumulus.  I tried my first run with them this weekend, and I didn't get a block away before I knew I couldn't stand them.  I guess in dating terms it would be the equivalent of getting up and walking out before your drink even hits the table.  What can I say, when you know, you know.  And I knew I didn't like them at all.

I threw on my last pair of training shoes since there's still some life in them and cruised around in the snow for 5 miles while singing along to a play list of Christmas music, Don Omar, and John Mayer.  I was finalizing my list of other shoe options on Monday before heading to Movin Shoes when it dawned on me that I could just try the Nimbus in a size bigger.  Not sure why I didn't think of that before?  I've been an 8 1/2 for as long as I can remember, but if moving into a 9 allows me to stay in my long-term shoe relationship with the Nimbus, then I was all for it!

My pal Tom was working that day and quick to accommodate my request for my dream shoe in a 9.  He knew me well enough to forewarn me that I wouldn't like the color, but at that point I just wanted something that hugged my feet in all the right places and made me feel like I was running on air.  When I opened the box I did cringe for a moment, but at least they weren't dark blue.  (I don't know why, but I really dislike that color on anything but jeans.)  I put on one of the new shoes, and kept my old training shoe on the other foot so I could feel a direct comparison.  After just about two minutes on their treadmill I knew - It was the one.  No pressure on the bridge of my foot, I could cross my toes without straining to do it, and the heel felt great.  SOLD!

Tonight I finally pounded out a 5 miler on my treadmill to start breaking them in and it felt great! As you can see below, even my dog approves.  I am happy with my new relationship and am ready to make it official - I'm ready to call them 'the ones' for the next 3 months before I start to rotate them out for a newer version. 
Dresden giving me his seal of approval.
 

Monday, December 9, 2013

Full Body Cross Training Workout For You

For those of you that don’t know me personally, I also have a personal training background in addition to my running. I went through the certification programs at the Monkey Bar Gym here in Madison, where I learned a lot on writing workouts that are very challenging, don’t take up much space, use your own body weight for most things, and are incredibly time efficient. Here is a workout that I did last week that ROCKED. I had the good kind of soreness for a solid two days. Keep in mind, this is just what I did and the weights I used. Modify what you want, change reps, weight, whatever – it’s just a fun, but challenging full body workout. Have a great week my friends!

On a side note – when I write in the number reps, that means total. For example, I put 24 reps – meaning 12 on each side. For mountain climbers I did 100, meaning 50 on each leg.

I used a set of ten pound weights, five pound weights, and one kettlebell that weighed 12ish pounds.
I linked youtube videos to the exercises for those of you that aren't familiar with some of these.

Mountain Climbers (100)
Wide Leg Sit Ups (from P90X) (25)
Kettle Bell Swings (alternating hands) (16)
Plank Alts (14)
Toe Taps (100)
Weighted Lunges (24) (I used two ten pound weights)
Mason Twists (100)
Renegade Rows (12)  (I took it easier on this one with just two 5 pound weights)
Lying Leg Raises (25) (I do the version with legs straight, and don't let my feet touch the floor)
Kettle Bell Cleans (20)
High Boat Low Boat – One minute, changing positions every ten seconds.

This is high boat low boat - one my my favorite ab combinations

I went through this workout twice at the specified number of reps, and then went through a third time, only doing half the reps but not taking any rest inbetween.  It was a great full body workout that didn't take a ton of time. I ran an easy mile to warm up beforehand amd did some stretching after.  Enjoy!

Thursday, December 5, 2013

On Line Dating... For Shoes.

It's finally time to break out the winter running gear, follow an actual training plan, and start looking ahead to the 2014 racing season!  Though I feel like I've been waiting for this for a WHILE, I did truly enjoy my rest time.  It was nice to know that I was really doing something positive for my body, and embrace that being healthy doesn't mean hammering out hard miles all year.

A couple weeks ago I picked up a new pair of shoes to break in before I had to start running consistently, and I hate to say it.... but they weren't quite right!  I have been in the Asics Nimbus for probably.... more than 3 years?  Once I found them I fell in love, felt at home with the smooth ride, all the cushioning, and not to sound like a girl... but the colors were AWESOME.  There was something about the toe box and mid-foot that was narrower than normal, and though I wanted to just get used to it, remembering the stress fracture I had on the top of my left foot in college reminded me that undue pressure on the top of my feet as I add miles is probably not a good idea. 

These are the beauties that, sadly, I only spent 20 miles with. :(

I tried a couple pairs of different shoes on down at Movin Shoes and left with a pair of Asics Cumulus to try for a run, but I'm already unsure because of a little heel slip I noticed as I jogged back to my car. 

Don't you  just hate it when this happens??  You develop a close relationship with the running shoes you always run in . You share private moments with your shoes, they become your training partners, and you grow to have part of your identity tied in with the shoes you always pair up with.  So now what do I do?  I feel like I lost a running buddy!  Of course when I got home I felt like I had to do some on-line research to find an appropriate shoe partner to look into.

As I used the Runner's World Shoe Finder tool, I couldn't help but feel like I was in the on-line dating world, but for shoes!  I had to enter my gender, my height, weight, arch height (which I felt was a little personal... :), miles per week, pronation pattern.  I have found a few options that I'm hoping to try if this current pair doesn't win me over.  Our first date run will be on Saturday, so we'll see how it goes.  The Cumulus has big shoes to fill.... maybe that's not the right phrase to use when you're literally talking about shoes... but anyway - we will see.  Like any smart girl, you shouldn't have very high expectations of a first date, whether it's with a male prospect or a shoe prospect. 

But as for my first training week, it went great!  I am trying two new things to help me be as consistent and well rounded with my training as possible.  The first thing is that I bought a dry erase board calendar that I have  hanging in my kitchen.  I wrote all my planned workouts for the month on there and color coded the different components - running, stretching, yoga, abs, drills, and cross training.  My theory is that if I see them every day, I'll be more likely to do them.  Plus I love crossing things off lists, so that's an added motivation.  I also am keeping a running log for the first time.  Hopefully with those to added pieces to my preparation for racing season it will keep me on the right track, and help me spot issues faster than if I wasn't documenting my progression. 

So now I'm back to my shoe screening process - I'm hopeful I'll find 'the one' within the week, but we all know there's lots of duds you have to try on before you find something you can commit 300 miles of foot time with. 


Monday, November 25, 2013

7 Winter Running Tips


For all my northern Midwest friends, winter is upon us.  We slid into work this morning, tried to remember where we put our Yaktrax back in March, and are working on building motivation to run in the cold, dark nights that are going to be with us for the next few months.

I can finally say that I am adjusted to my rest cycle and have now been able to enjoy the free time – getting to my Christmas shopping early, deep cleaning my apartment, spending time with old friends, logging a few extra hours at work.  It took time, but now I am realizing the benefit to taking a true rest from running. I have been running maybe twice a week, but nothing fast or long – max 5 miles or so at a conversational pace.  I realize that in the past I would start a training cycle already really in shape – granted, it’s nice to feel like you can kill any workout, but part of training is to get yourself in shape, and then sharpen your abilities.  I am excited about starting training on December 1st with fresh legs, a 100% healthy body, and to have all my personal and professional life responsibilities in order. 

One other benefit of resting, is that I haven’t had to head out in the cold very much!  I have had quite a few people asking me for winter running advice the last few weeks, so in light of that, and getting myself motivated to head out the door in a few days, here are my top 7 winter running tips.

1 – A great thing about running in the dark is that you can see cars coming really easily – but you want to know what’s more important than that?  THEY NEED TO SEE YOU! Please try and wear something that is reflective – a vest, reflective details on your jackets or pants, blinking lights, there’s Velcro reflectors you can put around your wrists or ankles.  Seriously – anything helps.  Lots of running outwear is black, but wearing something with a color, topped with reflective gear will help you to not end up underneath a sliding car. 

2 – The second thing in terms of importance in my book is being able to see.  I’m a big fan of head lamps (or torches as they are called in England!) and it can really help you out on those dark nights.  I have a couple Petzl’s and they work really well.  If you have had yours sitting in a drawer since last winter, go ahead and change the batteries right away. If it’s been a while since you’ve used it, you may not realize how dim it really is, and being out on a run in winter when your head lamp dies is not a good time.  I don’t always like to wear head lamps, so in that case I will go to residential areas that are well lit.  If there isn’t any snow on the roads I’ll try and choose a neighborhood that had pretty new roads and just run loops there.  The newer pavement helps lessen your chances of tripping.  If there’s snow on the roads, I try and pick roads that aren’t traveled on much, and will run in the road on the fresh snow.  Sidewalks get icy and are a constant set of mini hurdles, so I prefer road but NEVER with music.  Which leads me to…

3 – Use all your senses.  Your vision will be greatly impaired when you’re running at night – there’s lots of shadows, dark areas, headlights that practically blind you, so I focus more on using my sense of smell and my hearing.  I NEVER wear earbuds when running at night – as a woman, you have to be aware of your surroundings (and everyone needs to be aware of cars, dogs, creaking tree branches, even owls!) so keep the iPod at home and listen to what’s going on around you.  You may think that my saying I use my sense of smell is odd – but it really helps me to know who is around.  You can notice a person’s cigarette smoke or cologne very quickly in contrast to the crisp smell of winter, so you can figure out where someone is at without them even making a sound. 

4 – Dress in layers, and not just any layers, but tech fiber layers.  Most people have a tendency to wear way more than they need to as soon as the temperature drops below 45° or so.  With keeping that in mind, you should expect to be cold for the first ten minutes or so of your run.  To help be as comfortable as you can you need two things – keep your core warm with your first layer being a snug fitting tech fiber shirt, and invest in a good pair of tech fiber running tights.  Having a base layer that fits you snugly and wicks away moisture will keep you more comfortable.  I prefer to wear running sleeves instead of a long sleeve shirt, because if I get too warm I can just pull them off and then use them as Kleenex.  (kinda gross, I know, but very practical!)  I love keeping my ears covered once it gets below 35° or so, and I almost always have gloves or mittens with.  If there’s more than a 10mph breeze out there, try and wear a windbreaker type jacket and pants of similar material over your tights – it will help a LOT.
Sporting the layers with two wonderful people I used to coach. 2008.

5 – Lotion.  You can have the perfect layers on, a reflective vest, and the warmest hat ever, but WOW does it hurt when your face gets cold and you start getting icicles on your eyelashes.  My favorite line of defense for this is to put lotion on my face, and thick chap stick on my lips.  It provides another layer of protection from the cold and makes it a lot more bearable.  You may still get little icicles on your eyelashes, but you’ll appreciate them more as being pretty than a miserable side effect of your face feeling like it’s going to freeze off. 

6 – If it’s windy outside, do your best to start into the wind, and have the wind at your back as you head home.  If you start out with the wind it will be a harsh reality when you turn around – you likely worked up a bit of a sweat and once that frigid air is in your face your temp will drop – quickly. 

7 – Watch your footing!!  This may seem like a no-brainer, but every year I have running friends that take a digger, get injured, slip and fall on ice – it’s a hazard of living in the upper Midwest, but with a couple precautions you can really diminish you chances of falling and injuring yourself.  First – wear Yaktrax.  They go on over your shoe and provide a LOT of added traction. Secondly – Do yourself a favor and don’t try and do speedwork or even strong pick ups outside if there’s even a hint of ice anywhere.  You’re just asking for it.  And lastly – if the weather is really bad, you’ve recently had an ice storm, or there’s more than two inches of fresh powder, just find a treadmill – any treadmill, and do your miles there.  Your chances of wiping out and pulling/breaking/tweaking something increase exponentially when it truly gets bad, so just play it safe and stay inside.  (Or throw on your snowshoes/skiis/snowboard for a different kind of workout.)  Your 2014 racing season will thank you.

Sunday, November 17, 2013

Destination Run - Butler University

I have been taking a short hiatus from blog writing as I transitioned into my rest cycle the last couple weeks.  As many of you endurance athletes can understand, going from a lot of activity and intensity to only occasional easy runs and yoga... it makes you a little crazy.  I was super short-tempered, had a short attention span, and was ready to jump out of my skin or pick a fight at a moment's notice.  I can thankfully say that stir crazy phase is over, in part because of the weekend I had planned. 

If there's one thing I love, it's destination running.   I love to incorporate runs into vacations of mine.  It's a great way to get to know the area you're in, it can break up a long drive, and it can bring you to unexpected beautiful places. 

Friday morning I left well before sunrise to get a head start on a drive down to Kentucky to visit my brother and sister in law.  I cruised through Chicago before morning traffic got heavy and slid into northern Indiana right around breakfast time.  I love finding small, out of the way restaurants in tiny towns when I road trip, so I stumbled across a little diner in Rensselear, Indiana and settled in for a Denver omelet, coffee, and read my current book 'Running Ransom Road' by Caleb Daniloff.  I really enjoyed seeing the three groups of men at their own tables - one group on their 40's, one in their 60's, and another table of six men who looked to be in their 70's and older.  They talked about the news of the week, whose tractors got fixed, whose needed fixing, what their grandkids did in school that week.  It was quaint and warm, just as you'd expect in a small town.
 


A few hours of driving later I got to Indianapolis where I stopped to visit a previous athlete of mine who is in her freshman year at Butler University. I hadn't seen her since she  graduated high school this past May, so I was excited to catch up with her.  It was a happy reunion, and she showed me her dorm and I got to meet her RA.  We went on a run through campus and on trails that are part of the Indianapolis Museum of Art and talked the whole way.  I appreciate the role reversal once and athlete of mine goes off to college.  I love to visit them at their new home, and then they get the opportunity to lead, show me their new life, and lead the conversation about their new experiences and they changes they have undergone.  The brief visit was a great opportunity to catch up with someone I spent 4 years coaching, and also got my blood moving to help the last three hours of my drive better. 

Tomorrow as I head back home I am stopping in a town I grew up in for a 'memory lane run' which I am really excited about.  I may not be running any significant mileage right now, but being able to run in some different places is definitely helping me adjust. 

Sunday, November 3, 2013

From the ER to the Podium - a Roller Coaster Week

When I woke up last Monday morning I had absolutely no clue the twists and turns my week would take. I remember thinking as I got up that morning that I was happy it was my last week having to work two jobs every day, and my last week with a 5am alarm going off.  The State cross country meet was that coming Saturday, and after that life would go back to normal.  Eye on the prize - make it through the weekend, and then I could relax. 

Monday was business as usual - a full day at the bank starting at 6:30am, and then a smooth practice after that where I took a couple of my athletes on a run to Olin Park to see the fall colors, and catch a great view of the Capital. 

Tuesday morning I woke up around 1am with horrible pain in the left side of my mouth - I had a root canal and crown set up for that Wednesday, but Tuesday morning I thought there was no way I could make it through another 24 hours unless the dentist got me some pain meds to get through it.  I popped 3 ibuprofen and tried to go back to sleep.  I re-awoke at 3am with the same amount of pain, so I had another couple ibuprofens with no success.  As soon as the clock hit 7 I called my dentist to tell them what was up, and thankfully they got me in immediately.  I don't get too freaked out about dental work, and I was so thankful to get the procedure done so I wouldn't be in any more pain. The root canal was smooth as could be - almost enjoyable actually since all I had to do as watch tv, inhale my nitrous, and feel the warmth of the heated neck wrap. :) My dentist assured me that I would feel a LOT better that night, so I left relieved. 

A few hours later as the Novocain wore off, I instantly became pretty sore, and started to swell up a little bit.  I figured that was normal, so I still went to practice and ran an easy 4 miles with my girls. It was my last week of the season with them and I wasn't going to let a little discomfort and swelling keep me from running my last miles with them. On my way home from practice my dentist called to check up on me, and promptly told me he thought I had an infection, so he prescribed antibiotics right away, and I figured I was good to go.  Finally around 11:30 that night I fell asleep, and woke up with a lot of discomfort at 3am.  I sleepily went to the mirror to check my swelling, and much to my horror, it was worse.  A LOT worse.  At 7am I was back at the dentist, and at 7:20 am I was in the ER.  In the end, I got super strong antibiotics through an IV, and had to track the swelling with pen marks to make sure it didn't spread any more. No more running for me until the swelling was all gone, and no overnight trip to State for me Friday night because I shouldn't be that far away from the hospital just in case.  I was bummed - I couldn't believe my infection was that bad, and that potentially serious. 

I focused on relaxing and listening to my body because going up to the State meet on Saturday was my highest priority.  Thankfully Saturday morning I woke up feeling pretty good- only minimally swollen, and maybe 15% sore.  Seeing my girls at the tent at Wisconsin Rapids made me instantly happy and I felt right at home.  They all asked how I was and wanted to hear my ER horror story.  Soon after we did our course routing and I tried to speak with each of the girls to give them some guidance on navigating packs, running tangents, and powerful hill technique to help them get a strong finish.  They soaked up the direction like sponges and then they did their own mental preparation. 

The gun went off at 12:05, and I could hardly watch I was so nervous.  For a couple weeks of the season we were ranked first, but most often hovered between 4th and 6th place.  I didn't have any real expectations for the outcome, but knew I wanted the girls to all be happy with their performances, since it was their last race of the year.  I briefly stood by the one mile maker to see where my 1st and 2nd girls were in the pack, and then went straight to the finish.  Thankfully I had one of my alumni athletes (Erin) with me to share in my nervousness.  As the lead cart came up to the finish all the spectators were straining to see who was leading - A talented girl from Shorewood had a strong lead, my top girl came in 2nd .  Soon thereafter the rest of my top five came in, all with great times, and all in the top 35 places.  There are so many teams competing against each other I could only estimate that we did pretty well, but had no idea what our final team standing would be. 

For what seemed like an eternity I stood with Erin and waited for the team results to be posted on the big screen.  Finally the countdown began - they started with the 16th team and slowly ticked down.  With each place that I didn't see my school name I got more and more anxious - my sore jaw and tired body were the furthest things from my mind at this point.  Fourth - Shorewood, Third - Two Rivers....  oh my goodness, we're in the top two.  THE TOP TWO! Second - Notre Dame.  Erin and I instantly started screaming and running - I didn't even see our school name hit the screen - We were first!  For the first time in school history, we were the best. And we had the scoreboard to prove it.  Tears burned my eyes and I ran to find anyone else from the team - I bear hugged the other assistant coach and we celebrated so loudly everyone turned to stare.  It was a moment of satisfaction and elation I never thought I would have this season, and nothing else has ever felt like it. 

The rest of the day was filled with hugs, tears, countless photos being taken, Culvers, and each person re-telling the events of the day from their perspective.  We all could breathe a sigh of relief and finally see that all the hard work of the year paid off.  It was nothing short of amazing - the awards ceremony, the hugs from parents and grandparents, getting pictures taken with each of the athletes and the monstrous trophy, smiling alone in the car the whole way home, and visiting my head coach this morning who was still smiling from ear to ear, and was still wearing his State shirt the girls gave him.  I told my head coach - 'there's something great about waking up in the morning and knowing your team is the state champion.  Things are just a little more beautiful.'  We shared a hearty laugh and hug, congratulating each other on the success. 
 


Monday morning I would never have guessed that I'd be in some of the worst pain I've ever experienced, be stuck in the emergency room with two doctors looking at me and saying 'whoa - I've never seen anything quite like this before', to being on top of the podium at State.  It was unforgettable, and I'm thankful for the memories my girls now have of this season, and that amazing day.  It has been the pinnacle of my coaching career so far, and I couldn't have shared it with a more special group of girls, parents, and coaches. 

















 



















Monday, October 28, 2013

A Time to Give Back, and a Time to be Selfish


Like anything in life, balance is a strong component of success.  I take balance pretty seriously in my work, personal, and fitness life.  But in all honesty, distance running can be a pretty selfish endeavor.  You naturally become very self-focused as you dissect your diet, training plans, goals, aches and pains…   If you’re going to make it through a training cycle in a healthy way, you have to pay a lot of attention to yourself.  The ugly part of that is that it naturally takes your focus away (at least a little bit anyway) from your other commitments – your relationships, your work, your other hobbies – there are only so many hours in the day, and if you’re spending a few hours focused on your running each day, you have to cut attention away from something else. 

I am very aware that next year with the tentative goals I have that some other things will drop down my priority list, but I am ready for that. I have a tendency to train hard with high mileage about every other year, and in those ‘off’ years it is important for me to give back to the sport of running.  Training hard every year would get old for me, plus, I would probably die of boredom if I had to focus on myself for so long! 

The most significant way that I give back to the sport is by coaching at the high school level.  I have been blessed to have some amazingly talented girls come through the program, but what really excites me about coaching is the work I do with the girls that are brand new to running.  Maybe they were cut from volleyball and still wanted to do a sport, or maybe they’re just trying it out because their older sister ran previously.  Either way, I love coaching those girls.  It is most important to me (more so than winning and getting the girls to hit their goal times) to lay the foundation for these girls to have a healthy relationship with running, and with their bodies.  Running is special in that it is something you can do for your entire life, and I really believe that those first formative years in the sport are detrimental.  We’ve all seen women who have an unhealthy relationship with running  - they use it as a punishment on their body, or as a tool for regulation of their caloric intake.  Anything I can do to bring out the fun in running, and promote a healthy partnership of working with your body and not against it to succeed is a victory in my book, even if it doesn’t culminate in a team win at a meet. 
Speaking of team wins...  here is a pic of my girls winning their Sectional
meet for the first time EVER this past Saturday.
 
 
                Another way I love to give back is by answering people’s running questions, helping with training plans, and giving them tips on injuries, gear, routes, and mental strength.  Running is accessible to everyone, so if I can be an approachable resource to help get people out the door and on the way to discovering their own strength, that’s awesome.  I get really excited to hear about my friends and co-workers running their own races – it reminds me of the excitement of tackling a new distance and meeting a goal you weren’t sure you could attain.
 
A group of my lovely running friends.

                So now as my cross country season winds down (this is the last week with the State meet this Saturday) I am mentally prepping myself to get back to running solo, paying attention to my body’s feedback instead of dialing into the aches and pains my athletes have, and am really looking forward to focusing on my nutrition the next six weeks or so.  I recently read Scott Jurek’s book Eat and Run and want to explore some different, plant based foods to add into my already pretty healthy eating habits.  If you know me at all, I am not a cook.  I would live off of toast, soup and cookies all year if it was acceptable – so I want to take some of my rest cycle time to try some new things.  I have some tempeh in the fridge that I want to use to make a recipe that was in Runner’s World a couple months ago.  I'm shooting for cooking / trying something new every week.

                So as I get ready from the transition of being a coach for my girls, to being more focused on my own miles, I am happy to have spent most of this year investing in other people’s running goals.  It gives me lots to think about when I’m training on my own, and also provides a lot of inspiration as I think about my athletes and friends, and the struggles they have shared with me. It’s like they are giving back to me when they probably aren’t even aware that they are.  To me it feels like the perfect balance of giving and self-focus.  So thank you to my athletes and my running friends who inspire me through the darkest parts of the trail.
 
Me with an athlete I used to coach who I consider to be a sister. :)
 
 

Thursday, October 24, 2013

Fall Run in Pictures - Loving Wisconsin

I am headed out shortly to meet a dear old friend for yoga and dinner, and since I have recently decided that chocolate chip cookies make up their own very important food group, I headed out the door for a trail run to enjoy the fall day.  I find that I have quite a few readers that aren't here in Wisconsin, and may not even have cool temperatures yet, so these photos are for you. 

It was a perfect fall run - crunchy leaves, cool breeze, the sun low in the sky so the shadows are long and graceful.  Halloween decorations punctuated the houses that connected the two trails I ran, and you could smell that perfect mix of fall, fires, and dinner being cooked. 

Happy fall trails my friends!
 

Wednesday, October 23, 2013

The Benefits of a Runner's Mindset

It's been a little while since I have posted. My running is winding down to head into a rest cycle, and my work has gotten much more demanding - at a convenient time, really, since I don't need to be logging 75 mile weeks any time soon. 

This week I have logged 12+ hour work days every day so far, and while juggling responsibilities, answering phone calls, attending meetings, making decisions, completing projects, coaching, and trying to keep my staff happy, I came to realize something.  I was in the same mindset I have on race day.  When you toe the line for a race, especially a long distance race, anything can happen.  You can run out of food or water, you could get lost (on a trail race at least), you could cramp, fall and twist an ankle, get sick - anything.  My work days have been the same thing - I had no idea heading into the office Monday morning that my workload was about to more than double.  And instead of freaking out and whining about it, I quickly organized what had to be done, prioritized a working list of things I was responsible for, turned on the Latin pop music (my new favorite thing!) and got to work.  As things would come up through the day I was able to pretty easily shift gears to accommodate what was needed, respond to people quickly, and stayed late to accommodate a deadline.  From there I ran some errands, took my dog on a long walk, and am now writing this.  I'm still in race mode!

Do you have those days?  Where you look out at the tasks ahead of you (or the miles) and know that the tasks need to be done, and the miles need to be covered?  There's no sense in being emotional or overly anxious about it, just figure it out and get it done.  Right?  As long as these days have been, part of me really loves it.  I am thankful for my running mindset I've developed over the years and can naturally dial into it when I need to.  I know right now that my desk is at least partially cleaned off, my dog is tired and happy, my fridge is full and the laundry is done.  The fire that comes as a result of a runner's mind is a pretty amazing thing! 

"Mental will is a muscle that needs exercise, just like the muscles of the body."
-Lynn Jennings

Work, run, work, then take a breath (and look at a postcard of Breckenridge) :)

Monday, October 14, 2013

You're More Than 'Just A Runner'

There seems to be one major difference between people who work out, and people who don't.  People who workout as part of their lifestyle often seem to struggle with resting, whereas people who don't work out seem to savor it.  This past week, I have been resting. 

Just over a week ago my head coach came down with a nasty illness that kept him from coming to our big meet that weekend.  Then last Monday I came down with the same thing - high fever, a carnival took residence in my stomach, and the sinus pressure was so bad it felt like I got kicked in the mouth by a horse.  I can say with certainty that five years ago, well, even one year ago, I would have tried to run through that.  The fever would have kept me inside, but I would have considered the other things minor in comparison for my need to get out the door and log some miles. 

I didn't realize the importance of rest and honestly listening to what my body was telling me until last winter.  I had developed some issues in my left calf and ankle in getting ready for Ragnar in 2012, and those injuries lead to an overuse injury in my right hamstring.  By the time I finished coaching cross country last fall I knew I had really messed things up - the pain in my hamstring was sharp and deep. Now I had to address it. After two trips to the sport med doctors at UW Health, I received the unpleasant news that I had to take time off.  And not just a couple weeks, we're talking months.  I was devastated.  Pair that with the nasty breakup that happened right around the same time and there I was - a hot mess without access to my #1 coping mechanism.  Now what?  I was allowed to do some strength work, and eventually do some agility work, but that was it.  It wasn't until that point that I realized I had all my theoretical eggs in one basket - fitness.  I had lots of other interests, but I had put all of them aside to focus on my performance, and I felt stuck. 

Last winter was by far the longest on record for me.  Fast forward to this past week - I was bummed to have to take some time off and miss practice with my girls, but I had other things on deck that I liked to do.  My unpleasant winter last year forced me to explore parts of me I had long forgotten - my love of reading, writing, time with non-runner friends, artwork, photography, diving into special projects at work, helping other runners and volunteering at events.  All those things were necessary to get me to not go crazy during this last week of rest.  I did miss running in the fall colors with my cross country team, and I longed for that exhilaration of finishing a workout with that burn in your lungs and breathless 'good job's being shared between teammates. 

So as a word of advice, don't forget that we are more than just runners. And as much as we love to run through cities, forests, canyons, mountains and deserts, we're capable of being effective individuals in more ways than our weekly mileage logs suggest.  Most people are winding down their training cycles (congratulations Chicago marathoners!), and it's a wonderful time to scale back the workouts and figure out what else makes us tick.  If you're anything like me, you often feel like you are defined by your running.  I was at a seminar for work the other day and the speaker said that your profession (our in our case, running) doesn't define you, your values do. I urge you to figure out what that means for you.  Winter, or a rest cycle you know you should take, doesn't need to be a stir crazy time of year.  Treat it as an exploration to make yourself a bit more well rounded, and you might just surprise yourself, and others, that you're more than 'just a runner'.