For races, there are still more men who race than women, but the gap is closing! Because women have more body fat to burn (you never hear a man arguing the opposite), we make good marathoners. Men tend to use their strength to push ahead in short races, but this can backfire in a marathon. Women seem perfectly content to find a comfort zone and stay there. This makes women ideally suited for the marathon, the ultimate stay cool and maintain your pace distance. So women, why not be adventurous and set your sights on a half-marathon or marathon!
From 2008 to 2009 the number of female marathon finishers grew by nearly 10%. Following a trend from previous years, women continued to catch up with men and accounted for 40.4% of finishing times. The average age of the women marathoner in 2009, 36.5. The average finishing time of the female marathoner, 4:52:31. (MarathonGuide.com, 2009).
You don't need to be a competitive runner to race. It's not important if you are not the best on the course. Race running can be fun, motivational and an excellent way to meet people/network. As a runner, I've learned to compete with myself, not against my fellow runners. My goal running my first marathon was to finish. Through running I've improved my mood and become out of concern with my weight. (I mean LESS concerned ...I am a women, what do you expect?!) Make running about you and accomplishing something in your life. Appreciate the mental and physical health benefits.
Quote: "I run because it's my passion, and not just a sport. Every time I walk out the door, I know why I'm going where I'm going and I'm already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise... it's a consistent reward for victory!" - Sasha Azevedo
MyPod - Lita Ford - Shot of Poison
Monday, December 27, 2010
Monday, December 20, 2010
Endearing or Annoying
Bad habits, we've all got'em! Runner's most definitely have a few quirks and oddities, often most noticeable by those that love us. We know we're not normal, we have certain habits that just drive others crazy. I must admit that I am guilty of many of the following crimes ...ok, ALL of them, I cross referenced my list which was met with hysterical laughter and additional notation .....
- Ending a conversation to join a discussion on the opposite end of the room on the best flavor of GU. If the topic of running is being discussed within a 50 yard radius my 'Run-Dar' sense will detect it.
- I need a drop off 15 miles outside of town ...yes, I can wait until half time of the game, but I will be frantically pacing in the kitchen, biting my fingernails and sucking down my 5th cup of coffee.
- During training season don't ask me what's for dinner on Friday night. The answer is always the same, carb loaded spaghetti.
- The laundry room is a display of tech t-shirts, sports bras, running tights, and underarmour. DO NOT put them in the dryer!
- Ibuprofen bottles line my medicine cabinet and when I refilled my anti inflammatory I called Mr. McDreamy, the pharmacist by his first name. (oh right, we were friends before!) ...and he asked me to start calling him that.
- On Saturday afternoon, once again, I'm driving the running route with my training partner to make sure it is EXACTLY the mileage on our training schedule. (It's ok to be over on mileage ...never, never under.)
- While planning a vacation I check the hotel for a fitness center or running path ... worse yet, a nearby race.
- Always shopping for new running shoes! Refusal to toss out old ones and naming each pair by the race(s) they have participated in. Oh sure, I will demote them from the porch to the garage ...but will only toss when I'm ready to let go!
- If I haven't hit the trail in the last 48 hours my body will launch into a full scale anxiety attack ...I will return to normal state after a 60 min running recourse.
- Bananas are a great recovery snack, but ...I just want a beer with a side of Sixlets and frosting!
Now, I will try my best and make attempts to change and I do apologize, but your badgering lectures will only distract me from focusing on my plans to gorge on potato chips and ice cream after a long run or bitter sweet race.
"Play not only keeps us young but also maintains our perspective about the relative seriousness of things. Running is play, for even if we try hard to do well at it, it is a relief from everyday cares." - Jim Fixx
- Ending a conversation to join a discussion on the opposite end of the room on the best flavor of GU. If the topic of running is being discussed within a 50 yard radius my 'Run-Dar' sense will detect it.
- I need a drop off 15 miles outside of town ...yes, I can wait until half time of the game, but I will be frantically pacing in the kitchen, biting my fingernails and sucking down my 5th cup of coffee.
- During training season don't ask me what's for dinner on Friday night. The answer is always the same, carb loaded spaghetti.
- The laundry room is a display of tech t-shirts, sports bras, running tights, and underarmour. DO NOT put them in the dryer!
- Ibuprofen bottles line my medicine cabinet and when I refilled my anti inflammatory I called Mr. McDreamy, the pharmacist by his first name. (oh right, we were friends before!) ...and he asked me to start calling him that.
- On Saturday afternoon, once again, I'm driving the running route with my training partner to make sure it is EXACTLY the mileage on our training schedule. (It's ok to be over on mileage ...never, never under.)
- While planning a vacation I check the hotel for a fitness center or running path ... worse yet, a nearby race.
- Always shopping for new running shoes! Refusal to toss out old ones and naming each pair by the race(s) they have participated in. Oh sure, I will demote them from the porch to the garage ...but will only toss when I'm ready to let go!
- If I haven't hit the trail in the last 48 hours my body will launch into a full scale anxiety attack ...I will return to normal state after a 60 min running recourse.
- Bananas are a great recovery snack, but ...I just want a beer with a side of Sixlets and frosting!
Now, I will try my best and make attempts to change and I do apologize, but your badgering lectures will only distract me from focusing on my plans to gorge on potato chips and ice cream after a long run or bitter sweet race.
"Play not only keeps us young but also maintains our perspective about the relative seriousness of things. Running is play, for even if we try hard to do well at it, it is a relief from everyday cares." - Jim Fixx
Monday, December 13, 2010
Journaling
CONFESSION: I've never kept a Running Log/Journal, other than what's stored in my long-term memory, and it's very possible self-inflicted deterioration of some parts of the brain could be occurring. GOAL: qualify for the Boston Marathon ...yeah, it is a goal but for now I need to start a training journal.
A training journal is kept for your benefit, and you can include any piece of information that YOU think is important. Detail your distance, time, thoughts (How did I feel?), weather, type of run, and maybe what shoes you wore. You ran the miles and ate the right food, write it down. A running journal is also a place where you can remember races and runs with your friends (coming soon to this blog ... Auld Lang Syne/Tribute To My Training Partners .... pre emptive apologies to Heidi, Noelle, Rob, and Jamie).
Oh sure, I've made pathetic attempts at keeping a log! I saunter past the family activity calender and scratch down some mileage. A few days go by without notation, I stroll past the calender post-run and on the way to a shower and again scribble another digit. I often try to convince myself I'm just a recreational runner, but if asked how many miles I ran last week could quickly configure some numerical data which consisted of actual miles, virtual mileage (dream interpretation) and quite possibly cross training miles (which COULD count as miles if I was actually running). Then, I take that number and add or subtract a few miles depending on whom I'm talking with. If I had been keeping a journal/log none of this mathematical circus would be causing information and system overload in my frontal lobe.
Runner's of all types would benefit from keeping a journal. Detailed journal entries will remind us of important things from previous runs. Journaling will recall where we started, past mistakes, what I need to do to improve, and help prevent injuries.
So, if anyone is looking for a last minute Christmas idea .... my activity calender is full!
Mypod - Hinder - Better Than Me
A training journal is kept for your benefit, and you can include any piece of information that YOU think is important. Detail your distance, time, thoughts (How did I feel?), weather, type of run, and maybe what shoes you wore. You ran the miles and ate the right food, write it down. A running journal is also a place where you can remember races and runs with your friends (coming soon to this blog ... Auld Lang Syne/Tribute To My Training Partners .... pre emptive apologies to Heidi, Noelle, Rob, and Jamie).
Oh sure, I've made pathetic attempts at keeping a log! I saunter past the family activity calender and scratch down some mileage. A few days go by without notation, I stroll past the calender post-run and on the way to a shower and again scribble another digit. I often try to convince myself I'm just a recreational runner, but if asked how many miles I ran last week could quickly configure some numerical data which consisted of actual miles, virtual mileage (dream interpretation) and quite possibly cross training miles (which COULD count as miles if I was actually running). Then, I take that number and add or subtract a few miles depending on whom I'm talking with. If I had been keeping a journal/log none of this mathematical circus would be causing information and system overload in my frontal lobe.
Runner's of all types would benefit from keeping a journal. Detailed journal entries will remind us of important things from previous runs. Journaling will recall where we started, past mistakes, what I need to do to improve, and help prevent injuries.
So, if anyone is looking for a last minute Christmas idea .... my activity calender is full!
Mypod - Hinder - Better Than Me
Tuesday, December 7, 2010
Thinking Mind of a Runner
Us runner's are all in our own little world of thoughts, doing our thing and preparing for the race before the starting gun goes off. I know I'm fully qualified to run a 5k course, I can go the distance, it's just a mere touch of the distance of a long weekly run. I TRY not to think about anything much before the race but then my "thinking runner's mind" takes over.
Only 7 more minutes until 'go time' and I'm just finishing up putting screws into the soles of Kim's shoes. Kim runs off to the bathroom and we agree to meet out at the starting line, I lock up the car and realize I haven't taken any time to warm up. We parked about a block and half away from the start line so I decided I would jog over as my warm up. It snowed several inches the night before and there is still much remaining on the streets. I have to jog in the general direction of the front of the starting line, I silently say a little prayer pleading to NOT let me spin out on my face. I'd rather not start the race with pavement across my forehead. I make it safely and find a spot that LOOKED clear and immediately begin jogging in place. I accidentally land on some nice gentleman's achilles and apologize profusely. I just inserted screws into the bottoms of my shoes and explain that by injuring him was increasing my odds and part of my strategy ....he didn't laugh. I wasn't sure if his non-laughter was due to the cold temps, his recent injury or that I'm just not funny. I'm now beginning to wonder if Kim and I will start together, she's not back yet and it can't be more than a minute or 2 before we begin. I see 2 other runner's I recognize and give them a head nod. I adjust my hat and gloves and start running in place again ... a little more carefully this time. I wish I had gone to the bathroom with Kim, it would have been warmer in there. I check my pocket to make sure my car keys are safely zipped inside, yep. Kim shows up and we are off and running ...LITERALLY.
We dash down the street for several blocks, the new snow makes it very difficult to gain traction and I weave looking for areas with exposed pavement. I become over joyed when the course takes a right turn onto a bike path without snow cover. The wind is now blowing directly into our faces and with it only being 4 degrees at the start I pull my neck warmer up a little higher. My sub conscious and conscious mind begin taking over. "You can't hold the pace up ...at this speed?!". My legs are burning, "Just stop and walk a little, the pain will go away". I've decided it's just the wind chill and push on. My ipod has decided to repeat the same 2 songs, I'm assuming the cold temps keep it from working properly ...this has happened in training before. The race is an out and back and I'm happy to have the sun on my face during the return. I notice a few camera men taking snap shots. I'm never sure if I should smile and wave or keep running with a stone cold face .... I went with the stone cold, if I lift an arm it might take a second or two away from my time. I'm back on the street again and this time the snow feels much like running in sand. There will be no sprint to the finish.
I run it out to the end ( ...ok jog, it was as fast as I could go in knee deep snow!), congratulate my friend on a finish and immediately get inside for some food! Kim and I chat about the spots on the course we liked/disliked and laughed about the temps. We were both happy to have 'screw shoes' ...and again I apologize to the gentlemen who's achilles I detached. GREAT RACE!! I always enjoy looking through my packet for upcoming races and events. It will keep me moving and training.
Quote - "I've always seen myself as a winner, even as a kid. If I hadn't, I just might have gone down the drain a couple of times. I've got something inside me peasant like and stubborn, and I'm in it 'til the end of the race." - Truman Capote
Only 7 more minutes until 'go time' and I'm just finishing up putting screws into the soles of Kim's shoes. Kim runs off to the bathroom and we agree to meet out at the starting line, I lock up the car and realize I haven't taken any time to warm up. We parked about a block and half away from the start line so I decided I would jog over as my warm up. It snowed several inches the night before and there is still much remaining on the streets. I have to jog in the general direction of the front of the starting line, I silently say a little prayer pleading to NOT let me spin out on my face. I'd rather not start the race with pavement across my forehead. I make it safely and find a spot that LOOKED clear and immediately begin jogging in place. I accidentally land on some nice gentleman's achilles and apologize profusely. I just inserted screws into the bottoms of my shoes and explain that by injuring him was increasing my odds and part of my strategy ....he didn't laugh. I wasn't sure if his non-laughter was due to the cold temps, his recent injury or that I'm just not funny. I'm now beginning to wonder if Kim and I will start together, she's not back yet and it can't be more than a minute or 2 before we begin. I see 2 other runner's I recognize and give them a head nod. I adjust my hat and gloves and start running in place again ... a little more carefully this time. I wish I had gone to the bathroom with Kim, it would have been warmer in there. I check my pocket to make sure my car keys are safely zipped inside, yep. Kim shows up and we are off and running ...LITERALLY.
We dash down the street for several blocks, the new snow makes it very difficult to gain traction and I weave looking for areas with exposed pavement. I become over joyed when the course takes a right turn onto a bike path without snow cover. The wind is now blowing directly into our faces and with it only being 4 degrees at the start I pull my neck warmer up a little higher. My sub conscious and conscious mind begin taking over. "You can't hold the pace up ...at this speed?!". My legs are burning, "Just stop and walk a little, the pain will go away". I've decided it's just the wind chill and push on. My ipod has decided to repeat the same 2 songs, I'm assuming the cold temps keep it from working properly ...this has happened in training before. The race is an out and back and I'm happy to have the sun on my face during the return. I notice a few camera men taking snap shots. I'm never sure if I should smile and wave or keep running with a stone cold face .... I went with the stone cold, if I lift an arm it might take a second or two away from my time. I'm back on the street again and this time the snow feels much like running in sand. There will be no sprint to the finish.
I run it out to the end ( ...ok jog, it was as fast as I could go in knee deep snow!), congratulate my friend on a finish and immediately get inside for some food! Kim and I chat about the spots on the course we liked/disliked and laughed about the temps. We were both happy to have 'screw shoes' ...and again I apologize to the gentlemen who's achilles I detached. GREAT RACE!! I always enjoy looking through my packet for upcoming races and events. It will keep me moving and training.
Quote - "I've always seen myself as a winner, even as a kid. If I hadn't, I just might have gone down the drain a couple of times. I've got something inside me peasant like and stubborn, and I'm in it 'til the end of the race." - Truman Capote
Friday, December 3, 2010
PreRace Jitters
This weekend a friend of mine (Kim) and I are going to run in Fargo's 5k Jingle Bell Run. We are going to use this race as a fun short 'training' run. Now I know when Kim reads this blog she will be laughing due to the fact that I am speaking ironically. Kim and I both consider ourselves distance runners, have participated in multiple full marathons and half marathons, yet, have a GINORMOUS fear of the dreaded 5K.
Feeling a little nervous before a race is a good thing! ...but dreading a race? My answer, lacking confidence and fear of the discomfort to come. The Cure ( ...and not the music rock group), TRAINING. Train correctly, include runs both of distance and intensity or speed workouts. Intense training runs or speed workouts is one of the best ways to improve fitness and running performance. An intense training run should make you feel tired and exhilarated NOT "spent". Have confidence in your training and it will improve your race confidence. Racing more frequently will improve your confidence and help teach you to deal with prerace jitters. Now, grab that friend who shares your fear and RUN, RUN, RUN!
Quote - "You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do." - Eleanor Roosevelt
Feeling a little nervous before a race is a good thing! ...but dreading a race? My answer, lacking confidence and fear of the discomfort to come. The Cure ( ...and not the music rock group), TRAINING. Train correctly, include runs both of distance and intensity or speed workouts. Intense training runs or speed workouts is one of the best ways to improve fitness and running performance. An intense training run should make you feel tired and exhilarated NOT "spent". Have confidence in your training and it will improve your race confidence. Racing more frequently will improve your confidence and help teach you to deal with prerace jitters. Now, grab that friend who shares your fear and RUN, RUN, RUN!
Quote - "You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do." - Eleanor Roosevelt
Saturday, November 27, 2010
Strength Training
Strength Training, my favorite cross training days!
Why strength training? It makes me feel strong and I love the look of toned sleek muscles that cannot be achieved just with running. Many women who first begin a weight training program express concern that they will develop bulky muscles. Women do not and cannot naturally produce as much testosterone as males, it is impossible for women to gain huge amounts of muscle mass by merely touching some weights.
Strength training and running perfectly compliment each other. Running increases your endurance while resistance training increases whole body strength.
Like most women, I'm looking for the greatest calorie burn in my workouts. My previous training partner (Jamie) and I would often incorporate a strength training circuit into our weekly training program and exercise routine. This often consisted of a lower body lift (squats, lunges, leg press and extensions), and an upper body lift (bench press, curl, tricep extensions, dips and pull-ups) and always performing an ab exercise as part of the circuit. Each lift consisted of 8-10 reps and repeated 3 times. Strength Training is a vital component of any runners training regime. Benefits: increased muscle = more calories burned, injury prevention, increased power, increased stride length, and increased speed. After all the calories I consumed over the long holiday weekend I'm going to run ...of course! and then enjoy a "lift"!
MyPod - I Need a Hero - Bonnie Tyler (truly a favorite!)
Why strength training? It makes me feel strong and I love the look of toned sleek muscles that cannot be achieved just with running. Many women who first begin a weight training program express concern that they will develop bulky muscles. Women do not and cannot naturally produce as much testosterone as males, it is impossible for women to gain huge amounts of muscle mass by merely touching some weights.
Strength training and running perfectly compliment each other. Running increases your endurance while resistance training increases whole body strength.
Like most women, I'm looking for the greatest calorie burn in my workouts. My previous training partner (Jamie) and I would often incorporate a strength training circuit into our weekly training program and exercise routine. This often consisted of a lower body lift (squats, lunges, leg press and extensions), and an upper body lift (bench press, curl, tricep extensions, dips and pull-ups) and always performing an ab exercise as part of the circuit. Each lift consisted of 8-10 reps and repeated 3 times. Strength Training is a vital component of any runners training regime. Benefits: increased muscle = more calories burned, injury prevention, increased power, increased stride length, and increased speed. After all the calories I consumed over the long holiday weekend I'm going to run ...of course! and then enjoy a "lift"!
MyPod - I Need a Hero - Bonnie Tyler (truly a favorite!)
Wednesday, November 24, 2010
Winter Adaptations
If you run in the north where it snows, you can either choose to run inside on the treadmill or adapt to winter running. I LOVE to run outdoors!
One adaption you need to make is to learn to run in snow and on ice. Last winter I experimented with Screw Shoes. All you need is a pair of old running shoes (not too old) and a few sheet metal screws. Simply start to screw the sheet metal screws into the soles and put them where you see the most wear on your shoes. They work pretty well on ice and hard-packed snow, but only moderately helpful in deep, slushy snow.
Snow and cold makes everything just a little harder, the body works harder to keep warm and the snow and ice make you push harder due to lost traction. Modify your running schedule and speed expectations accordingly. The body generates waste during heavy exertion, so running in the winter cold is actually less difficult or dangerous than running in hot weather. With proper clothing and a few cheap winter adaptations it is possible to continue running through the worst winter weather.
More snow fall predicted through the holiday, I'm on my way to the local hardware store to purchase about a 4 month supply of screws. I'll save the treadmill for my speed workouts!
"If you have lived, take thankfully the past." - John Dryden
Happy Thanksgiving!
One adaption you need to make is to learn to run in snow and on ice. Last winter I experimented with Screw Shoes. All you need is a pair of old running shoes (not too old) and a few sheet metal screws. Simply start to screw the sheet metal screws into the soles and put them where you see the most wear on your shoes. They work pretty well on ice and hard-packed snow, but only moderately helpful in deep, slushy snow.
Snow and cold makes everything just a little harder, the body works harder to keep warm and the snow and ice make you push harder due to lost traction. Modify your running schedule and speed expectations accordingly. The body generates waste during heavy exertion, so running in the winter cold is actually less difficult or dangerous than running in hot weather. With proper clothing and a few cheap winter adaptations it is possible to continue running through the worst winter weather.
More snow fall predicted through the holiday, I'm on my way to the local hardware store to purchase about a 4 month supply of screws. I'll save the treadmill for my speed workouts!
"If you have lived, take thankfully the past." - John Dryden
Happy Thanksgiving!
Monday, November 22, 2010
After Season Care
Headed to Podiatry today, (if the weather doesn't keep me away). Time to take care of post race season ailments. I've been suffering with Plantar Fasciitis or intense heel pain. Usually, it hurts for the first few miles, fades and then returns after a good hour into a workout or race. I've used anti-inflammatory drugs to treat the problem. It's eased the pain but I'm aware there is an underlying problem. Probably time for some custom orthotics. I generally run easy into late winter before picking up spring training. I'm going to take some simple steps now to prevent more pain. If you are a runner remember, buy new shoes about 500 miles of use!
My pod: Journey - Be Good To Yourself
My pod: Journey - Be Good To Yourself
Saturday, November 20, 2010
Cold Run
Cold run today! Snowed for the first few miles. I finally dug out my extra layers of UnderArmour ...it's just that time of year, but always better than striding it out on the treadmill!
Thank You!
Thank you Fargo Marathon, Mark Knutson, GOFAREVENTS, and Scheel's for allowing me to be a part of your ad campaign for 2011 Fargo Marathon! Rock Fast Rock Friendly Rock Fargo! See you in Fargo May 19th - 21st.
Subscribe to:
Posts (Atom)