"Self-confidence is the first requisite to great undertakings." - Samuel Johnson
Of course I celebrate after a race! ...but how many runners celebrate after achievement of a training program? I'm not talking about the silly runs the week prior to a race assuming we can relieve our anxiety. In all actuality, these runs donate criticism towards preparation and second guesses concerning a high minded time of completion. My definition of achieving a training program is accomplishing in its entirety the crowning 'LONG' run ...the final hydration stop, the last energy bean or GU shot, the ultimate mile, the closing song on your ipod, the stumble to the nearest resting place, feeling your heart rate and labored breathing return to normal, a massive smile expanding on your face, turning to your running partner and laughing.
I know the race has yet to be run, but take time to celebrate the miles you have knocked off. Applaud the early morning rises, the late night workouts and turning the lights out early when the clique begs you to stay for, "just one more". You've endured physical pain and mental exhaustion, never quitting through black toenails, blisters, side stitches, chaffing, dehydration, shin splints, pulled EVERYTHING, and suffered from hallucinations and near delirium.
I'm not suggesting you hire a band, throw up a tent and light some torches, yet! I have, however, enjoyed the best pancakes covered with syrup and smothered in peanut butter ( I LOVE peanut butter), shared a box of Nerds candy and several pots of coffee, consumed biggish quantities of chocolate chip cookies while stretched on the lawn, all while talking over "the program" with some of the greatest runners I know.
MyPod:
Edge of a Broken Heart - Vixen
Burning Heart - Survivor
Perfect - PINK
Friday, April 8, 2011
Friday, April 1, 2011
Running With A Cold
"There is an itch in runners." - Arnold Hano
Until last week I was able to boast and talk big about not getting sick during this king size arctic winter. The end of my first training program is quickly approaching and my first race of the term only a few short weeks away. The next time I glorify my health politely remind me, the race has yet to be run. However, with sniffles, achy body and engaging weekend of young nipper animation I laced up, increased my displeasure medication and obeyed the program. I contemplated a bail out of my long run, it was frizzling and gusty in the exterior and I felt miserable. In the back of my mind I knew I could possibly regret this judgement later.
Should I run with a cold? The general rule for runners as far as colds are concerned is that if the cold is above your throat and don't feel you have a fever, then a GENTLE jog should be ok. If the cold is in your throat or chest, then skip the run. Take off the next few days until you are feeling better. For a runner preparing for an endurance race and spending numerous hours training the immune system is compromised by the rise of catecholamines and glucocorticoids. When these levels rise the body is vulnerable to infection, leaving a runner vulnerable to illness and the reason why many marathon runners are cursed with colds.
Long run accomplished. I marched directly upstairs and halted in a steamy high temperature shower ...no ice bath for this trackwomen. I wriggled into my favorite sweats, crawled into bed and nursed a cold for the next 2 weeks. Even if I had taken a week off from training, it would not have taken long at all to be back at my desired level of fitness. I'm back at my training program full strength but mourning the loss of scheduled runs and suffering anxiety for preparation of upcoming race.
Monday, March 21, 2011
Hill Training
"Running hills breaks up your rhythm and forces your muscles to adapt to different stresses. The result? You become a stronger runner." - Eamonn Coughlin
You know you are a runner from North Dakota when you beat it up an overpass, jog back down, repeat and label this 'Hill Training'. Most likely you won't have to concern yourself with a rubbernecker's eagle eye, I've managed to find a desolate mountain not far from my abode. Minus rush-hour traffic, vegetation and herbage, it's a great location that affords high wind speeds allowing the workout to double as strength training.
If you ask a runner their opinion of hill training you will probably get a very specific and fanatical answer. Some runners dislike hill running because it's well, hard. Hill training can be an extremely difficult workout at times but hill running is also extremely effective workout. I've listed a few ways you can benefit from a hill running:
1.) Build Strength - Hill training is a form of resistance training that builds muscle in your quads, hamstrings, calves, and glutes.
2.) Reduced Risk of Injury - You reduce the risk of suffering running-related injuries.
3.) Increase Speed - Same muscles are used for hill training and sprinting, the strength you build will improve speed.
4.) Prevent Training Boredom - We get used to running flat courses, adding hills can change your routine.
5.) Strengthen Upper Body - You are using your arms to pump through an uphill run.
6.) Build Confidence - The more hills you run the less intimidated you are when hills are encounter on the actual race course.
Hill training is like any other kind of workout. Perform hills in intervals using short, moderate and long with both easy and hard pace.
You know you are a runner from North Dakota when you beat it up an overpass, jog back down, repeat and label this 'Hill Training'. Most likely you won't have to concern yourself with a rubbernecker's eagle eye, I've managed to find a desolate mountain not far from my abode. Minus rush-hour traffic, vegetation and herbage, it's a great location that affords high wind speeds allowing the workout to double as strength training.
If you ask a runner their opinion of hill training you will probably get a very specific and fanatical answer. Some runners dislike hill running because it's well, hard. Hill training can be an extremely difficult workout at times but hill running is also extremely effective workout. I've listed a few ways you can benefit from a hill running:
1.) Build Strength - Hill training is a form of resistance training that builds muscle in your quads, hamstrings, calves, and glutes.
2.) Reduced Risk of Injury - You reduce the risk of suffering running-related injuries.
3.) Increase Speed - Same muscles are used for hill training and sprinting, the strength you build will improve speed.
4.) Prevent Training Boredom - We get used to running flat courses, adding hills can change your routine.
5.) Strengthen Upper Body - You are using your arms to pump through an uphill run.
6.) Build Confidence - The more hills you run the less intimidated you are when hills are encounter on the actual race course.
Hill training is like any other kind of workout. Perform hills in intervals using short, moderate and long with both easy and hard pace.
Monday, March 14, 2011
Change = Weight Loss
"When one approach is not working to reach the desired goal, that's not a reason to abandon the goal. Instead, it is time to devise another approach." - Ralph Marston
I'm not typically a women who complains much about the scale or obsesses about their clothing size. I suppose I log more "gym" hours than most adults but consume more than enough calories in a day to balance. Often times during training as weekly mileage increases and intensifies the scale can start to creep up as well, 10 a.m. comes ding donging around and I find myself sending or receiving a message from a training partner about an uncontrollable urge to eat lunch. A few neighborhood runners and I joke frequently that we love to run because we love to eat!
I made a few modifications to my most recent training schedule. (1) altered Cross Training and (2) speedier speed workouts. Diversifying my classic training calender without changing my diet has brought about a weight loss. My attendance at class on cross training days is not real consistent ...life gets in the way. I attempt approximately 2 TurboKick classes a week (high energy, 60 minute cardio session). Typically, I complete 1 speed interval run each week but have pushed myself to run faster and rest less between intervals. My tempo and long runs have remained the same.
Previously, my body was not being challenged to progress, changing even a small part of my routine every 4-6 weeks can make the difference. My body adapted to my workouts, became more efficient, therefor not expanding as many calories per workout session. Weight loss isn't a goal of mine during training but I'm not complaining about the numbers either. If you are wanting to break a plateau, change the type of cardio or intensity of your workout. Don't let your body get use to the exercise, make a dramatic change in your training schedule or try something new.
I'm not typically a women who complains much about the scale or obsesses about their clothing size. I suppose I log more "gym" hours than most adults but consume more than enough calories in a day to balance. Often times during training as weekly mileage increases and intensifies the scale can start to creep up as well, 10 a.m. comes ding donging around and I find myself sending or receiving a message from a training partner about an uncontrollable urge to eat lunch. A few neighborhood runners and I joke frequently that we love to run because we love to eat!
I made a few modifications to my most recent training schedule. (1) altered Cross Training and (2) speedier speed workouts. Diversifying my classic training calender without changing my diet has brought about a weight loss. My attendance at class on cross training days is not real consistent ...life gets in the way. I attempt approximately 2 TurboKick classes a week (high energy, 60 minute cardio session). Typically, I complete 1 speed interval run each week but have pushed myself to run faster and rest less between intervals. My tempo and long runs have remained the same.
Previously, my body was not being challenged to progress, changing even a small part of my routine every 4-6 weeks can make the difference. My body adapted to my workouts, became more efficient, therefor not expanding as many calories per workout session. Weight loss isn't a goal of mine during training but I'm not complaining about the numbers either. If you are wanting to break a plateau, change the type of cardio or intensity of your workout. Don't let your body get use to the exercise, make a dramatic change in your training schedule or try something new.
Monday, March 7, 2011
Run Negatively!
"Keep varying the program. Your body will tell you what to do." - Joan Benoit Samuelson
Negative Splitting, running the second half of your race faster than the first. Give your body a chance to warm-up, gradually build speed, and then use your strong fresh stride to pass as many of those tired runners as you can.
At the beginning of the race you feel strong and excited, standing at the starting line deliberating with fellow runners and galvanized by the pot of coffee you sucked down on the car ride to the event. This fusion of physical strength and emotional excitement tends to make us run faster than we should at the beginning of a race. A starting horn sounds and our bodies shift from neutral to full throttle. Many runners will go out too fast in the beginning and then slow down significantly in the second half of the race.
Learn what your race pace feels like and try to start out 10 to 20 seconds per mile slower than this pace. The large assembly of runners at the beginning can add frustration and desire to sprint ahead. If possible, avoid the grapevine and fancy foot work to locate an adequate location where one might commence a stride.
Gradually build speed. Progressively increase your pace so that you hit your planned pace during the middle miles. Continue to accelerate slightly and finish powerful. Attempt to complete your race at near sprint when crossing the finish line.
Practice negative splits during training. Add a fast finish during a long run completing the last few miles faster than your pace. Conclude the last few minutes of a tempo run faster than pace and/or add a sprint finish to interval runs.
Negative Splitting, running the second half of your race faster than the first. Give your body a chance to warm-up, gradually build speed, and then use your strong fresh stride to pass as many of those tired runners as you can.
At the beginning of the race you feel strong and excited, standing at the starting line deliberating with fellow runners and galvanized by the pot of coffee you sucked down on the car ride to the event. This fusion of physical strength and emotional excitement tends to make us run faster than we should at the beginning of a race. A starting horn sounds and our bodies shift from neutral to full throttle. Many runners will go out too fast in the beginning and then slow down significantly in the second half of the race.
Learn what your race pace feels like and try to start out 10 to 20 seconds per mile slower than this pace. The large assembly of runners at the beginning can add frustration and desire to sprint ahead. If possible, avoid the grapevine and fancy foot work to locate an adequate location where one might commence a stride.
Gradually build speed. Progressively increase your pace so that you hit your planned pace during the middle miles. Continue to accelerate slightly and finish powerful. Attempt to complete your race at near sprint when crossing the finish line.
Practice negative splits during training. Add a fast finish during a long run completing the last few miles faster than your pace. Conclude the last few minutes of a tempo run faster than pace and/or add a sprint finish to interval runs.
Monday, February 28, 2011
Creature of Habit
"Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun
I am one who is extremely use to my own habits and I do not function (run) well with out performing them. Creature of Habit ...at least when it comes to my long run, it's my most important component when training for a marathon.
Hydration - I know I should. I struggle more in the morning, coffee cup in one hand and a diet coke in the other. 24 hours prior I fast pitch the caffeine and throw back a tasteless liquid.
Carbohydrates - Increasing gradually during training, about 60% of my diet is carbs. Most runner's will notice their "Appetite for Destruction" as weekly mileage rises. When Friday evening comes to town, my family is typically dining on spaghetti.
Rest Day - Just from isometrics, not from mom responsibilities. The day before my long run is characteristically one without workout activity.
Sleep - YES, PLEASE! I know 8 hours is recommended but consecutively? I aim for this goal the evening prior to racing the distance.
A morning run works best in my schedule. Most races are ran in the first part of the day and like many we are buzzing around to various activities throughout the weekend. After rising and before I dress, I'm careful to apply all areas predispositioned to chaffing with body glide. While sucking down my second cup of coffee, I prepare breakfast ....1000 mg of ibuprofen and a side of toast (2 slices w/ peanut butter). I carefully stock my pockets with GU and Beans and secure my ipod.
I am one who is extremely use to my own habits and I do not function (run) well with out performing them. Creature of Habit ...at least when it comes to my long run, it's my most important component when training for a marathon.
Hydration - I know I should. I struggle more in the morning, coffee cup in one hand and a diet coke in the other. 24 hours prior I fast pitch the caffeine and throw back a tasteless liquid.
Carbohydrates - Increasing gradually during training, about 60% of my diet is carbs. Most runner's will notice their "Appetite for Destruction" as weekly mileage rises. When Friday evening comes to town, my family is typically dining on spaghetti.
Rest Day - Just from isometrics, not from mom responsibilities. The day before my long run is characteristically one without workout activity.
Sleep - YES, PLEASE! I know 8 hours is recommended but consecutively? I aim for this goal the evening prior to racing the distance.
A morning run works best in my schedule. Most races are ran in the first part of the day and like many we are buzzing around to various activities throughout the weekend. After rising and before I dress, I'm careful to apply all areas predispositioned to chaffing with body glide. While sucking down my second cup of coffee, I prepare breakfast ....1000 mg of ibuprofen and a side of toast (2 slices w/ peanut butter). I carefully stock my pockets with GU and Beans and secure my ipod.
Friday, February 18, 2011
Obstacle Course or Outdoor Run
"It felt like spring time on this February morning ..."
Obstacle course or outdoor run? Tip toe, tip toe ... and one large leap over the Red River on 3rd and 3rd, a zig past a pot hole, a zag through a slush filled tire track, a splat through a muddle, and after many blocks of bobbing and weaving I found solid pavement under my feet. I contemplated a circle back to slip zip-locks over my favorite running shoes, I was finally able to convince myself that brown mud stains add to the exquisiteness of my recently purchased hot pink treads. Like many runners I was feeling the necessity for sunshine on my exposed features, fresh air accelerating through my lungs and the sound of lower extremities vibrating on the street.
When you run outdoors, you are moving over ever-changing terrain. The incline and slant of the ground is always changing. The running surface itself could change frequently. You might notice you are moving from gravel, to concrete, to asphalt ...and sometimes in February, sliding in the mud and swimming through an intersection.
Preparation ... snow and ice keep many of us locked on the treadmill, and the treadmill allows us to ignore our crazy weather. However, since you are running on the same terrain and in the same condition every time your body is not being forced to work harder or use different muscles. Ah, North Dakota weather ...what I know for sure is that the climate will not be controlled on race day. If your goal is an outdoor race the treadmill is not where you want to do the majority of your running. Outdoor runs will force your body to work different leg muscles and the weather will provide resistance training helping to improve stamina and endurance. The treadmill CAN provide a great advantage when completing speed work, as it will help maintain your pace and stride. Time possible and weather permitting I aim to complete my weekly long runs outdoors and tempo and speed workouts concluded on the treadmill.
One guarantee ...If I select shorts attire on race day, it WILL snow. Looking back, I don't know that I have ever thought, "WOW, optimal weather conditions on race day!". I hope many of you were able to enjoy an outdoor run during a most unfavorable winter for marathon training.
"The will to win is worthless if you don't have the will to prepare." - Thane Yost
Obstacle course or outdoor run? Tip toe, tip toe ... and one large leap over the Red River on 3rd and 3rd, a zig past a pot hole, a zag through a slush filled tire track, a splat through a muddle, and after many blocks of bobbing and weaving I found solid pavement under my feet. I contemplated a circle back to slip zip-locks over my favorite running shoes, I was finally able to convince myself that brown mud stains add to the exquisiteness of my recently purchased hot pink treads. Like many runners I was feeling the necessity for sunshine on my exposed features, fresh air accelerating through my lungs and the sound of lower extremities vibrating on the street.
When you run outdoors, you are moving over ever-changing terrain. The incline and slant of the ground is always changing. The running surface itself could change frequently. You might notice you are moving from gravel, to concrete, to asphalt ...and sometimes in February, sliding in the mud and swimming through an intersection.
Preparation ... snow and ice keep many of us locked on the treadmill, and the treadmill allows us to ignore our crazy weather. However, since you are running on the same terrain and in the same condition every time your body is not being forced to work harder or use different muscles. Ah, North Dakota weather ...what I know for sure is that the climate will not be controlled on race day. If your goal is an outdoor race the treadmill is not where you want to do the majority of your running. Outdoor runs will force your body to work different leg muscles and the weather will provide resistance training helping to improve stamina and endurance. The treadmill CAN provide a great advantage when completing speed work, as it will help maintain your pace and stride. Time possible and weather permitting I aim to complete my weekly long runs outdoors and tempo and speed workouts concluded on the treadmill.
One guarantee ...If I select shorts attire on race day, it WILL snow. Looking back, I don't know that I have ever thought, "WOW, optimal weather conditions on race day!". I hope many of you were able to enjoy an outdoor run during a most unfavorable winter for marathon training.
"The will to win is worthless if you don't have the will to prepare." - Thane Yost
Monday, February 7, 2011
Training Programs
"Be clear about your goal but be flexible about the process of achieving it." - Brian Tracy
After my first "official" week of training, I think I am officially exhausted. I wish I could pat my back and proclaim that it was from a great number of miles, multiplicity of cross training, flexibility workouts, and intense bodybuilding. However, many of you are of acquaintance and I won't make a liar out of myself.
I was prepared for a big inception on Sunday morning (insert drum roll) .... a printed training program on the refrigerator AND tacked to my bulletin board at work. Honestly, I've had my program selected for many weeks, I often contemplate it and anticipate the weeks ahead. After electing a few races for the forthcoming spring I was ready to lace up. So, when my life becomes predictable, monotonous or routine I will be following Hal Higdon's Half Marathon Training Program: Intermediate for St.Cloud's Earth Day Run in April and Scheel's Fargo Marathon in May. However, this week's series of events forced a modification to the great running curriculum and it went something like this:
Sunday - Run 7 miles - Penciled in TurboKick, erased after aquatics with my little fish for roughly 2 hours and a behemothic appetite for pizza.
Monday - Cross Training/TurboKick - http://www.facebook.com/Turbo.Kick.Kim
Tuesday - Penciled in Easy 4 mile a.m. Run. Erased, Youngling had optics of the dark side at the time of 2 a.m. Press snooze. Reconfigure ..... (p.m.) Cross Training/TurboKick.
Wednesday - Penciled in Weight Training and Speed Intervals - Erased, Bantling below par and roused for most of the evening = mommy no slumber. NO RECONFIGURATION
Thursday - Penciled in Easy 4 mile a.m. Run. Erased, night dos with no sleepy. Littlest child still out of sorts. Reconfigure .....(p.m.) Weight Training and Speed Intervals.
Friday - REST
Saturday - Early a.m. 5 mile Run/Core - ACHIEVED
Select your race/distance, find a training program, commit to the training, and complete your goal. Be sensible but not underachieving. Training programs keep us motivated and on track. Everyone needs a framework to follow in the form of a training program, I need a program that allows me the flexibility to train around the rest of my life and my personal commitments. I habitually train a few weeks ahead of program, that way I can adjust my running around my life.
After my first "official" week of training, I think I am officially exhausted. I wish I could pat my back and proclaim that it was from a great number of miles, multiplicity of cross training, flexibility workouts, and intense bodybuilding. However, many of you are of acquaintance and I won't make a liar out of myself.
I was prepared for a big inception on Sunday morning (insert drum roll) .... a printed training program on the refrigerator AND tacked to my bulletin board at work. Honestly, I've had my program selected for many weeks, I often contemplate it and anticipate the weeks ahead. After electing a few races for the forthcoming spring I was ready to lace up. So, when my life becomes predictable, monotonous or routine I will be following Hal Higdon's Half Marathon Training Program: Intermediate for St.Cloud's Earth Day Run in April and Scheel's Fargo Marathon in May. However, this week's series of events forced a modification to the great running curriculum and it went something like this:
Sunday - Run 7 miles - Penciled in TurboKick, erased after aquatics with my little fish for roughly 2 hours and a behemothic appetite for pizza.
Monday - Cross Training/TurboKick - http://www.facebook.com/Turbo.Kick.Kim
Tuesday - Penciled in Easy 4 mile a.m. Run. Erased, Youngling had optics of the dark side at the time of 2 a.m. Press snooze. Reconfigure ..... (p.m.) Cross Training/TurboKick.
Wednesday - Penciled in Weight Training and Speed Intervals - Erased, Bantling below par and roused for most of the evening = mommy no slumber. NO RECONFIGURATION
Thursday - Penciled in Easy 4 mile a.m. Run. Erased, night dos with no sleepy. Littlest child still out of sorts. Reconfigure .....(p.m.) Weight Training and Speed Intervals.
Friday - REST
Saturday - Early a.m. 5 mile Run/Core - ACHIEVED
Select your race/distance, find a training program, commit to the training, and complete your goal. Be sensible but not underachieving. Training programs keep us motivated and on track. Everyone needs a framework to follow in the form of a training program, I need a program that allows me the flexibility to train around the rest of my life and my personal commitments. I habitually train a few weeks ahead of program, that way I can adjust my running around my life.
Monday, January 31, 2011
Shoes and Little Feet
"Listen to the mustn'ts, child. Listen to the don'ts. Listen to the shouldn'ts, impossibles and won'ts. Listen to the never haves, then listen close to me ...Anything can happen, child. Anything can be." - Shel Silverstein
Hobbling to the garage to find some solitude, I mutter a few sweary words under my breath before colliding with the steps. After I remove my shoe and sock I begin inspecting my foot for tread marks. My entire running career flashes before my eyes and all futuristic goals, too. One of the neighborhood kids had just driven a motorized vehicle over my foot (not intentionally). With many weeks of training under my belt and a 17 mile run scheduled for the following day, I immediately start hyperventilating and feel a sickness in my stomach that's making its way up to my throat.
Most days I consider myself a calm composed adult, but if we are talking about a possible foot injury, here comes the whining, crying, screaming, kicking, punching, and breath holding that an advanced individual may classify as a temper tantrum. My feet have been driven over by bicycles, slammed in car doors, jumped and stomped on by boots and cleats, and sun burnt. Thankfully, no breaks! Most of these injuries are accidental and non avoidable (I have little monkeys roaming my yard). However, most long distance runners can improve performance by keeping their feet in top condition.
How? ... It's important to wear the right footwear. I recently purchased a pair of running shoes solely for training purposes that will last no greater than 3 months. There is no such thing as "best brand". During a shoe selection I keep 3 things in mind, 1.) I have high arches (foot type), 2.) I have the strongest wear in the heel (foot strike) and 3.) I am a supinator (stride pattern). During the selection, I'm also going to try and avoid a shoe designed for motion control, I've recently purchased orthodics which will help resolve this foot problem. It's usually best to locate a speciality running store, staff are often knowledgeable about different brands and styles of shoes and foot problems. Most staff can also offer personal testimony.
So, after my darling daughter attempted climbing the shoe display wall, reorganized the color coded athletic tape, licked several mirrors, removed her own shoes and socks to pick lint from her toes, dumped her fish crackers onto the carpet and marched on top of them, I had made my selection! I just know my little Ava is going to be a runner, she bolted (much like a sprinter from the starting blocks) to the clothing racks when I told her it was time to go. I snatched up my child, tickled her tiny tummy, and paid for my shoes. I'm pretty sure they locked the door behind me. I love running after my children, I run to keep up with them.
Hobbling to the garage to find some solitude, I mutter a few sweary words under my breath before colliding with the steps. After I remove my shoe and sock I begin inspecting my foot for tread marks. My entire running career flashes before my eyes and all futuristic goals, too. One of the neighborhood kids had just driven a motorized vehicle over my foot (not intentionally). With many weeks of training under my belt and a 17 mile run scheduled for the following day, I immediately start hyperventilating and feel a sickness in my stomach that's making its way up to my throat.
Most days I consider myself a calm composed adult, but if we are talking about a possible foot injury, here comes the whining, crying, screaming, kicking, punching, and breath holding that an advanced individual may classify as a temper tantrum. My feet have been driven over by bicycles, slammed in car doors, jumped and stomped on by boots and cleats, and sun burnt. Thankfully, no breaks! Most of these injuries are accidental and non avoidable (I have little monkeys roaming my yard). However, most long distance runners can improve performance by keeping their feet in top condition.
How? ... It's important to wear the right footwear. I recently purchased a pair of running shoes solely for training purposes that will last no greater than 3 months. There is no such thing as "best brand". During a shoe selection I keep 3 things in mind, 1.) I have high arches (foot type), 2.) I have the strongest wear in the heel (foot strike) and 3.) I am a supinator (stride pattern). During the selection, I'm also going to try and avoid a shoe designed for motion control, I've recently purchased orthodics which will help resolve this foot problem. It's usually best to locate a speciality running store, staff are often knowledgeable about different brands and styles of shoes and foot problems. Most staff can also offer personal testimony.
So, after my darling daughter attempted climbing the shoe display wall, reorganized the color coded athletic tape, licked several mirrors, removed her own shoes and socks to pick lint from her toes, dumped her fish crackers onto the carpet and marched on top of them, I had made my selection! I just know my little Ava is going to be a runner, she bolted (much like a sprinter from the starting blocks) to the clothing racks when I told her it was time to go. I snatched up my child, tickled her tiny tummy, and paid for my shoes. I'm pretty sure they locked the door behind me. I love running after my children, I run to keep up with them.
Monday, January 24, 2011
Hyponatremia
"Superman's not brave. You can't be brave if you're indestructible. It's every day people, like you and me, that are brave knowing we could be easily defeated but still continue forward." - Unknown
I'm often mocked about the little amount of clothing I NEED to run in (if it was legal to race nude, I would consider, but then ... chafing!). Jamie, my training partner will arrive at the door in a snowsuit, I will be wearing shorts and a sports bra (teensy exaggeration). Most of my training partners and workout chums know me well enough to understand that the more clothing I wear the greater chance they have of receiving a sweaty shower.
A long run on a warm spring day seemed like the perfect idea, I made a few extra water drops due to the balmy temperature and popped some ibuprofen, why suffer. The afternoon was really heating up and a few miles into the course I decided to shed some clothing, the t-shirt I was wearing was now drenched with sweat. I reevaluated the course route and decided if I ran a double back I would be able to hit my water stops twice. I felt thirsty ... and drank a lot of water. As my mileage increased my vigor and strength decreased, I was becoming nauseous and lightheaded ...I felt thirsty and consumed more water. Not listening to my body I pushed on determined to finish my mileage, I now had a throbbing headache was growing weaker, and sweatier.
I had every intention of having lunch when I returned home, I sat down in the kitchen to remove my shoes and thought about some soup. Within moments I was making my way to the second floor bathroom, I remained here for well over an hour vomiting nothing but water. I wasn't strong enough to shower and barely able to move myself to the bedroom, here I stayed for over 2 days. Occasionally, I would wake and sip a sports beverage and eat a few crackers. I knew something went wrong out there, I had to find out.
Runner's are well aware of the need for hydration, but too much? Hyponatremia is a lack of sodium in the blood caused by excessive sweating. You lose sodium through sweat, drinking too much water during endurance activities such as marathons and training can dilute the sodium content of your blood. Runner's can actually be dehydrated while virtually drowning their body. I was fortunate enough to suffer symptoms similar to the stomach flu, however, more serious cases can be life threatening.
Running isn't always comfortable, sometimes I'm tired or unmotivated. Through my years of training I've started listening to my body and understanding when I'm seriously injured or capable of a "run through". My body wasn't just talking to me during that specific training run, it was screaming! I know I have a lot to learn about running and racing, I often joke with my partners that every run is a new experience and I DO learn something new. I now run with salt tablets, packets and have filled a Ziploc with salt pinned to the inside of my shorts for a quick tear-away. At the first sign of light- headedness during a race, I know it's my sodium level.
I'm often mocked about the little amount of clothing I NEED to run in (if it was legal to race nude, I would consider, but then ... chafing!). Jamie, my training partner will arrive at the door in a snowsuit, I will be wearing shorts and a sports bra (teensy exaggeration). Most of my training partners and workout chums know me well enough to understand that the more clothing I wear the greater chance they have of receiving a sweaty shower.
A long run on a warm spring day seemed like the perfect idea, I made a few extra water drops due to the balmy temperature and popped some ibuprofen, why suffer. The afternoon was really heating up and a few miles into the course I decided to shed some clothing, the t-shirt I was wearing was now drenched with sweat. I reevaluated the course route and decided if I ran a double back I would be able to hit my water stops twice. I felt thirsty ... and drank a lot of water. As my mileage increased my vigor and strength decreased, I was becoming nauseous and lightheaded ...I felt thirsty and consumed more water. Not listening to my body I pushed on determined to finish my mileage, I now had a throbbing headache was growing weaker, and sweatier.
I had every intention of having lunch when I returned home, I sat down in the kitchen to remove my shoes and thought about some soup. Within moments I was making my way to the second floor bathroom, I remained here for well over an hour vomiting nothing but water. I wasn't strong enough to shower and barely able to move myself to the bedroom, here I stayed for over 2 days. Occasionally, I would wake and sip a sports beverage and eat a few crackers. I knew something went wrong out there, I had to find out.
Runner's are well aware of the need for hydration, but too much? Hyponatremia is a lack of sodium in the blood caused by excessive sweating. You lose sodium through sweat, drinking too much water during endurance activities such as marathons and training can dilute the sodium content of your blood. Runner's can actually be dehydrated while virtually drowning their body. I was fortunate enough to suffer symptoms similar to the stomach flu, however, more serious cases can be life threatening.
Running isn't always comfortable, sometimes I'm tired or unmotivated. Through my years of training I've started listening to my body and understanding when I'm seriously injured or capable of a "run through". My body wasn't just talking to me during that specific training run, it was screaming! I know I have a lot to learn about running and racing, I often joke with my partners that every run is a new experience and I DO learn something new. I now run with salt tablets, packets and have filled a Ziploc with salt pinned to the inside of my shorts for a quick tear-away. At the first sign of light- headedness during a race, I know it's my sodium level.
Monday, January 17, 2011
Runner's and Reading
I'm practically skipping up the sidewalk on a very cold January night, I don't bother knocking as no one would come to the door ..except Wrigley, and he's just an overweight black lab that loves barking up the entry way. Ryan is standing at the top of the steps and already shouting down the hallway, "Noelle, your lover is here and she brought her bible!" Noelle and I refer to Runner's World as the bible, we start giggling like high school girls reading a Seventeen magazine in the library during study hall. We compass the table with the most recent copies of Women's Health, SELF and of course, Runner's World. Noelle and I pour over the articles, offer judgement and announce our opinion on every female photo (women ARE harsh critics!) ...
Many runner's read extensively about their sport. Books and magazines can provide the latest running news and information, advise on running equipment, offer reviews of the latest gadgets, suggest training schedules and techniques, and list upcoming races. Whether currently a runner or thinking about becoming one you need inspiration to get you into your running shoes and out the door. Find some form of literature that fits into your library.
... Wrigley is back to the entry and alerting us to yet another race contender. Noelle and I immediately hassle Rob about being late and suggest a consequence, aka beer! After exchanging a few one-liners and some witticism we are dressed and heading out the door. As a group, we don't generally listen to music, I'll sing (mostly out of tune), Noelle will keep time with her "GAS" and Rob will entertain us with judicial review ...but we mostly discuss running!
Honestly, I don't have a multitude of time to donate to reading. I might grab a magazine for the car ride to a hockey game or wrestling tournament. Possibly turn a few pages before grabbing some shut eye ( ...and it better be funny or enlightening or I'm in a state of dormancy.) The following is a few short written words (books) that I enjoyed and possibly received some comic mirth that describes a runner's insanity.
The Runner's Guide To The Meaning Of Life - Amby Burfoot
What I Talk About When I Talk About Running - Haruki Murakami
I Run, ThereFore I Am--NUTS! - Bob Schwartz
Many runner's read extensively about their sport. Books and magazines can provide the latest running news and information, advise on running equipment, offer reviews of the latest gadgets, suggest training schedules and techniques, and list upcoming races. Whether currently a runner or thinking about becoming one you need inspiration to get you into your running shoes and out the door. Find some form of literature that fits into your library.
... Wrigley is back to the entry and alerting us to yet another race contender. Noelle and I immediately hassle Rob about being late and suggest a consequence, aka beer! After exchanging a few one-liners and some witticism we are dressed and heading out the door. As a group, we don't generally listen to music, I'll sing (mostly out of tune), Noelle will keep time with her "GAS" and Rob will entertain us with judicial review ...but we mostly discuss running!
Honestly, I don't have a multitude of time to donate to reading. I might grab a magazine for the car ride to a hockey game or wrestling tournament. Possibly turn a few pages before grabbing some shut eye ( ...and it better be funny or enlightening or I'm in a state of dormancy.) The following is a few short written words (books) that I enjoyed and possibly received some comic mirth that describes a runner's insanity.
The Runner's Guide To The Meaning Of Life - Amby Burfoot
What I Talk About When I Talk About Running - Haruki Murakami
I Run, ThereFore I Am--NUTS! - Bob Schwartz
Monday, January 10, 2011
Just Push Play
One of my favorite motivators for running, MUSIC! Sometimes, I just need a little boost of energy to get me through those miles. ...*play*
.. She stepped off the bus out into the city streets, just a small town girl with her whole life packed in a suitcase by her feet ... *pause*
"Please come pick me up in one hour, I'm going to run east on Co Hwy 11!", I yelled into the house. I don't know why I'm yelling, possibly due to the neurochemical reaction about to rush through my body. I slammed the porch door behind me and headed for the street, pausing temporarily on the sidewalk while my Garmin searches for satellite ...*play*
..well she wants to be the queen, then she thinks about her scene, pulls her hair back as she screams, "I don't really want to be the queen!" ...*pause*
I do a quick warm up in town jogging a few blocks before setting out on my designated course. I spot a lawn ornament, aka/chocolate lab, finishing his business on a shrub a short sprint ahead. My heart does a little flutter, my stomach gets queezy and I think I'm perspiring on my nose (even though the temp is only 17 degrees). I hope he doesn't spot me, I'm sure my calf would make a great collectible for his dish! Little bowwow sprints over and suddenly I've hit a blockade. Luckily, he just wants to sniff around a little. I'm back pounding the pavement ...*play*
..burning up -don't know just how far that I can go. Soon be home - only just a few miles down the road ..and I can make it, I know I can ... *pause*
I remove my gloves and toss them to the ditch, I'm almost to the bridge. Typically I stop here, slosh some water around in my mouth, read some graffiti and fling a leg on the rail to stretch out a hamstring. I didn't bring any aqua with today but I did notice a cherry tootsie roll in a small pocket on my sleeve, after tightening a shoe string I think I'll dine on that ... *play*
..Please come love I think I'm falling holding on to all I think is safe, it seems I've found the road to no where and I'm trying to escape. I yelled back when I heard thunder but I'm down to one last breathe and with it let me say, let me say ... *pause*
From here it's a straight route to the finish 4 miles away. With no clouds in the sky the direct glow from the sun will cause my buns to roast if I don't drop some of this costume. I quickly shed a layer and pitch it to the side of the road. If I actually reclaimed all the articles of clothing I've chucked I might not need a short term loan to cover the cost of my running apparel ...*play*
..you talk, talk, talk to me, your eyes touch me physically, stay with me we'll take the night, as passion takes another bite, oh who's the hunter, who's the game, I feel the beat call your name, I hold you close in victory, I don't wanna tame your animal style you won't be caged in the call of the wild ... *pause*
I turn around and run backwards so I have a view of the traffic, my ride is visible on the horizon. After a 45 second sprint to a snow covered mailbox I climb in the car and wipe the sweat from my eyes. I need to pull my ipod from a pocket to push power but I continue to belt the sweet lyrics of Def Leppard's, Photograph ...*play*
.. I'd be your lover if you were there, put your hurt on me, if you dare, such a woman, you got style, you make every man feel like a child ...
.. She stepped off the bus out into the city streets, just a small town girl with her whole life packed in a suitcase by her feet ... *pause*
"Please come pick me up in one hour, I'm going to run east on Co Hwy 11!", I yelled into the house. I don't know why I'm yelling, possibly due to the neurochemical reaction about to rush through my body. I slammed the porch door behind me and headed for the street, pausing temporarily on the sidewalk while my Garmin searches for satellite ...*play*
..well she wants to be the queen, then she thinks about her scene, pulls her hair back as she screams, "I don't really want to be the queen!" ...*pause*
I do a quick warm up in town jogging a few blocks before setting out on my designated course. I spot a lawn ornament, aka/chocolate lab, finishing his business on a shrub a short sprint ahead. My heart does a little flutter, my stomach gets queezy and I think I'm perspiring on my nose (even though the temp is only 17 degrees). I hope he doesn't spot me, I'm sure my calf would make a great collectible for his dish! Little bowwow sprints over and suddenly I've hit a blockade. Luckily, he just wants to sniff around a little. I'm back pounding the pavement ...*play*
..burning up -don't know just how far that I can go. Soon be home - only just a few miles down the road ..and I can make it, I know I can ... *pause*
I remove my gloves and toss them to the ditch, I'm almost to the bridge. Typically I stop here, slosh some water around in my mouth, read some graffiti and fling a leg on the rail to stretch out a hamstring. I didn't bring any aqua with today but I did notice a cherry tootsie roll in a small pocket on my sleeve, after tightening a shoe string I think I'll dine on that ... *play*
..Please come love I think I'm falling holding on to all I think is safe, it seems I've found the road to no where and I'm trying to escape. I yelled back when I heard thunder but I'm down to one last breathe and with it let me say, let me say ... *pause*
From here it's a straight route to the finish 4 miles away. With no clouds in the sky the direct glow from the sun will cause my buns to roast if I don't drop some of this costume. I quickly shed a layer and pitch it to the side of the road. If I actually reclaimed all the articles of clothing I've chucked I might not need a short term loan to cover the cost of my running apparel ...*play*
..you talk, talk, talk to me, your eyes touch me physically, stay with me we'll take the night, as passion takes another bite, oh who's the hunter, who's the game, I feel the beat call your name, I hold you close in victory, I don't wanna tame your animal style you won't be caged in the call of the wild ... *pause*
I turn around and run backwards so I have a view of the traffic, my ride is visible on the horizon. After a 45 second sprint to a snow covered mailbox I climb in the car and wipe the sweat from my eyes. I need to pull my ipod from a pocket to push power but I continue to belt the sweet lyrics of Def Leppard's, Photograph ...*play*
.. I'd be your lover if you were there, put your hurt on me, if you dare, such a woman, you got style, you make every man feel like a child ...
Monday, January 3, 2011
Multiple Partners
I would highly suggest experimenting with partners! A partner can introduce you to new techniques, help get you in the mood, prevent boredom and keep you occupied. It has been debated that it might stimulate more areas of the brain and make you smarter, a partner can provide you with better settings and locality to accomplish your task, provide musical exchange of lyrics and chit chat, motivation, and just make the time fly. Running is often thought of as a solo sport (Did you think I was talking about something else?), but you're missing out if you always hit the roads by yourself. You might be surprised at how your running improves and the knowledge you acquire.
With the year 2011 now on us and keeping tradition, I would like to take a look back and thank my running partners, 'Thank You'. I would also like to share their wisdom, knowledge, and expertise on how to properly train and run a race. I have been fortunate to prepare physically and run with 4 VERY talented 'in the know' athletes.
Rob's Technique
In the event you are sidelined with a stitch many runners carry toilet paper or at least know the whereabouts of a toilet. However, if you don't want to weight yourself down with such frivolous assets, remove your t-shirt, locate a grove and commence wiping. Never wear anything new.
Jamie's Wisdom
Many runners incorporate some form of speed work into their training. Speed work doesn't need to be done on a track and can be initiated on all types of terrains. Runners should alternate between fast segments and slow jogs. In fact, a runner could remove excess clothing when overheated, toss into the ditch, begin a jog and immediately progress to fartleks when a male passerby decides pink is his favorite color too.
Noelle's Expertise
Before a long run it's important to eat and drink properly, carb-loading is a strategy to increase the amount of fuel (gas) stored in your muscles to improve athletic performance. Carbohydrates give you the energy to complete an endurance event with less fatigue. Some runners will benefit from a diet high in soluble fiber just prior to a long training run. This will allow you enough 'GAS' to truly propel you to the finish line.
Heidi's Knowledge
Runners often need to know how far a running route is for training purposes. Some of us can guess the distance of a route based on our typical pace and the time it took to run the course. If for some reason you are mathematically challenged, (ahh, me!) locate the nearest field plot and run 1 mile to the south, 1 mile to the west, 1 mile to the north, and finish with 1 mile to the east. Repeat 1, 2, or 5 times and establish aid stations on opposing corners.
"Of all the attitudes we can acquire, surely the attitude of gratitude is the most important and by far the most life-changing" - Zig Ziglar
With the year 2011 now on us and keeping tradition, I would like to take a look back and thank my running partners, 'Thank You'. I would also like to share their wisdom, knowledge, and expertise on how to properly train and run a race. I have been fortunate to prepare physically and run with 4 VERY talented 'in the know' athletes.
Rob's Technique
In the event you are sidelined with a stitch many runners carry toilet paper or at least know the whereabouts of a toilet. However, if you don't want to weight yourself down with such frivolous assets, remove your t-shirt, locate a grove and commence wiping. Never wear anything new.
Jamie's Wisdom
Many runners incorporate some form of speed work into their training. Speed work doesn't need to be done on a track and can be initiated on all types of terrains. Runners should alternate between fast segments and slow jogs. In fact, a runner could remove excess clothing when overheated, toss into the ditch, begin a jog and immediately progress to fartleks when a male passerby decides pink is his favorite color too.
Noelle's Expertise
Before a long run it's important to eat and drink properly, carb-loading is a strategy to increase the amount of fuel (gas) stored in your muscles to improve athletic performance. Carbohydrates give you the energy to complete an endurance event with less fatigue. Some runners will benefit from a diet high in soluble fiber just prior to a long training run. This will allow you enough 'GAS' to truly propel you to the finish line.
Heidi's Knowledge
Runners often need to know how far a running route is for training purposes. Some of us can guess the distance of a route based on our typical pace and the time it took to run the course. If for some reason you are mathematically challenged, (ahh, me!) locate the nearest field plot and run 1 mile to the south, 1 mile to the west, 1 mile to the north, and finish with 1 mile to the east. Repeat 1, 2, or 5 times and establish aid stations on opposing corners.
"Of all the attitudes we can acquire, surely the attitude of gratitude is the most important and by far the most life-changing" - Zig Ziglar
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