Hard work

I recently read an article that quoted one Eliot Butler, thus:

To learn is hard work.  It requires discipline.  And there is much drudgery.  When I hear someone say that learning is fun, I wonder if that person has never learned or if he has just never had fun.  There are moments of excitement in learning: these seem to come after long periods of hard work, but not after all long periods of hard work. (Quoted in "That's How the Light Gets In", BYU Magazine.  Fall 2013, pg 28.)

Though this is a wonderful quote by itself, part of me wishes he had substituted "running" for each time he uses the word "learning". So it would read instead:

To run is hard work.  It requires discipline.  And there is much drudgery.  When I hear someone say that running is fun, I wonder if that person has never run or if he has just never had fun.  There are moments of excitement in running:  these seem to come after long periods of hard work, but not after all long periods of hard work.  

Interesting to me how the two words are interchangeable.  Does that mean that running is learning?  Or just that everything worthwhile, including running and learning, requires hard work before the reward?  I assert the answer to both questions is yes: running is a continuous learning experience (learning about self, limits, racing, pacing, etc) that requires hours (days, months, years) of work before any reward.  

So don't expect every moment of every run to be fun.  Like life and learning, running is a lot of hard work.  But if you keep at it long enough, there will be moments of excitement and joy scattered along the way.  And those moments make all the hard work worth it.   

Happy running.  

Ninja mama

When I left for my run this morning it was five degrees.  I realize this flirts with the line between dedicated and crazy, but that's another issue.  I was so layered in spandex that once I extended my leg, it automatically snapped back like I was elastigirl.  Covered head to toe in black, with only an opening for my frosted eyelashes, my little boy commented, "Wow mom, you look like a ninja."

Coming from a kid whose new career aspiration is to be a power ranger in the Macy's thanksgiving parade, this was a pretty high compliment.  I like the thought that my kid doesn't bat an eyelash when considering that his mom gets up, dons her ninja outfit, and fights crime before returning home to fix breakfast.  Even if I am only fighting the triple nemeses of old age, flab, and personal toughness, everyone should have a ninja outfit they can put on once in a while.  If only to keep the kids guessing.  

Pain

In the interest of full disclosure, here is something every runner/aspiring runner should know.  It hurts.  If you are running hard, it will hurt.  Not injury hurt.  But I-am-pushing-myself-to-the-limit hurt.  The kind of hurt that fades quickly in your memory to merely "hard effort" so that our brain tricks us into running again.  The kind of hurt that is easily over-ridden by the joy of personal bests and conquering difficult things.  It hurts, but fortunately the pain is temporary.  

G. Gordon Liddy of Watergate renown famously held his hand in a flame to show his pain tolerance.  When asked what the trick was, he replied, "The trick is not minding." (Quoted in The Quotable Runner). This is the trick to enduring long distance running as well.  We train our bodies to not mind the pain.  We can train to reduce the amount of pain we feel, or how early it comes to us.  We don't train to avoid pain. Rather, we train not to mind, because we have experienced pain before, liived through it, and become stronger for it.  It shouldn't hurt the whole time you run, or every time you run, but if you expect (and meet, and conquer) a little difficulty once in a while, you will be stronger for it.  

Now that I think about it, I guess the same thing can be said for life, too. 

Bumper stickers

To brag or not to brag? 

 I have read several online rants lately against runners in general and bumper stickers in particular that proclaim the driver is a runner.  I have been puzzled about the hostility behind such rants, but since it is of such critical importance in the eternal scheme of things, I will attempt to offer a solution to the battle of the bumpers: GET OVER IT!

Here's the basic debate.  Many runners, especially those who run relays, half- and full marathons, like to celebrate their accomplishments with a window sticker that quietly proclaim their conquest.  "13.1" and "26.2" are common stickers, along with the logo for prominent races (which is really just cheap advertising for those races, but that's another subject).  In the style of "my kid is an honor student" stickers from years ago, these stickers shout to the world, "I'm great and you should care!"

On the other side are the non-runners we will call Jealous Jim's. Jim thinks that runners should keep their celebrations to themselves, because it makes him feel inadequate.  He feels badly that he hasn't earned a "13.1", and isn't clever enough to get his own "0.0" tag, so he doesn't think anyone should have one.  He probably doesn't have an honor student either, but again, I digress.  The argument, as I understand it, is that anyone who has the audacity to run should keep it to himself. 

Will these two sides ever see eye to eye? Probably not.  Yes, Runners do use the bumper stickers to show off.  But they are also claiming their position in the broader fraternity of runners worldwide.  For a sport that is generally solo, it is nice to be part of something bigger.  Does it actually hurt non-runners to look at a bumper sticker for a sport they don't understand? No, it does not. 

So maybe we can come to some sort of truce.  Runners can use whatever bumper stickers they want, and non-runners can ignore them.  Runners can continue to accomplish great things, and non-runners can continue to accomplish whatever it is people do when they don't run.  Let's just accept things as they are, agree that we are not going to change each other, and stop fighting over the bumper.  

Now don't we all feel better?  Great, because it's time to go for a run.  Maybe I'll tell you about it on my bumper sometime.  

Eternal truths

So I was lukewarm about running today.  I had a lazy morning, and as it got later and later I kept reducing the miles I was going to make myself run.  I got to the point where I was only going to run 4 miles instead of the 6-8 I had planned.  Then my husband suggested that we run together.  While I love my husband, my initial reaction was not joy.  He is faster than me, so I knew that even if he promised an easy day, I would end up running harder than I would on my own.  He also wanted to run 5 miles, so I would have to talk myself back into going farther than I wanted.  But I agreed to go, because the company is always nice, and the day was beautiful, and really, why not. 

As we ran, I discovered I was half right in my predictions.  I did run faster than I planned, but it wasn't as hard as I expected, either. And while we did go farther than I planned, as we finished I thought I probably could have gone another mile or two, even with the faster tempo.  I was pleased with how the run had gone, and glad I had been talked into it. 

I think I must have been unusually philosophical as well, because I was reminded of several simple, eternal truths over the course of the run:

1.  You usually can give more than you think you can. 

2.  What is easy for someone else might be hard for you, but you will be better for trying to reach beyond your best.

3.  There comes a point when you just have to decide to do what is hard. Even if you don't want to.  

Winter running, AKA what doesn't kill you makes you stronger

When I finished my marathon, I was on a running high.  I started planning my winter training, to maintain base for a fast 5k, add speed  in the spring, and then build the distance again in the summer for an attempt at a sub-3 marathon. It sounded like a good plan.  And then it snowed.  And then I realized why I never have a training schedule that includes anything besides slogging miles in the winter.  It is hard to run when the streets are icy, snow is blowing in your face, and you can't feel your toes.  But taking all winter off would lead to a larger, unhappy version of myself, so I keep going.  Unfortunately I am not a treadmill runner, so all my winter miles are outside, but I have learned that you can do anything with the right gear and expectations.  Here is my list of things you need most to survive winter running:

1. Attitude:  remember that what doesn't kill you makes you stronger, and all those days you spend training in the cold are putting you ahead of the lazy (though warm) slugs staying inside.  Remind yourself how much you love the seasons and having the streets to yourself.  And remember to smile when you get looks that tell you people think you are crazy.  You are.

2.  Spikes:  Ice is not our friend.  Most of the time the plows scrape off the top layer of snow and leave the smooth but deadly ice underneath.  Find some nifty spikes that strap over your running shoes and give you a bit more traction.  They can be pretty affordable and are available in different thicknesses (from rubber studs to chains) depending on your winters.  

3.  Layers:  abandon all cotton, you winter runners.  Use layers of technical fabrics, so the sweat is wicked away from your body and the heat is trapped in.  This way you stay dry and warm. Also you will feel faster and sleeker in long tights instead of sweats.  Don't worry about the looks you will get from neighbors, they are just jealous of your ability to wear spandex in public.  Common advice says if you are warm when you start, you will be hot once you get going, so dress a layer down from what you need, or be prepared to undress as you go.  

4.  Mask/balaclava:  once temps drop into the teens, I need face protection.  If it gets into the single digits, or it is windy, I pull the mask over my mouth and breathe through it to warm the air. Icicles will form on your eyelashes but as long as you can see you can run.  

5.  Lower your expectations:  By all means, maintain mileage, and throw in speed days when the roads are clear and the sun is  shining, but don't expect a lot of your training.  When it is frigid, your body has to work harder to achieve the same results, so fast times are harder to come by.  That's okay.  Know that whatever base you put in during the winter puts you closer to a PR in the spring, so just go with it.  

6.  Hot chocolate and hot water:  just taking about the hot cocoa and the hot bath awaiting at home get me through many cold days. Hot water is a wonderful thing.  

Finally, have fun. Find a buddy, take a cross-training day somewhere warm, or go sledding instead once in a while. Think about the good things of winter, while looking forward to fast times in spring.  Just don't talk to people who live and run in warm weather.  It doesn't help.  Trust me.  

Fountain of Youth

I have discovered the secret to youth and beauty:  running.  This may be no surprise to many of you, but I was amazed to discover it recently.  I had a cross-country reunion for my college team last weekend.  We are ten years out of college (yikes, that went fast!) most with 3, 4, or 5 kids.  We are scattered about the country with a variety of careers.   But seeing everyone again was like a flashback. Everyone was as young, as thin and as beautiful as they had been in college.  Now I don't know what I expected, beause if I had gained 150 pounds I probably wouldnt have gone, but almost everyone was there.  Most of the girls still run to some degree, though few maintain the level we did in college. So even with all the different things life has thrown at us, running is still the common denominator. Once a runner, always a runner, I guess.  And from the looks of things, that is definitely a good thing.

Let me add a special shout out to all of my teammates who were inducted into the BYU athletic hall of fame this weekend.  The entire cross-country teams from 1997, 1999, 2001, 2002 were inducted. After four national titles in six years, with runner up finishes the other years, we left quite a legacy.  It is amazing to look back and realize how dominant those teams were, and more importantly, what good people were on those teams.  I was definitely lucky to be a part of things, and to share it with a sister.  You are all awesome!

Why I run part 2

I have learned that fear is another motivating factor in why I run.  

I am afraid of getting old, and as long as I can keep running and getting faster, I must not be old yet.  This is partly why I keep moving up in distances and trying new races, because every new distance is a PR and PR= not old. 

I also have this fear that people will recognize that I am not as fast as I pretend to be, that someone will identify me as the imposter I am. I'm sure any day now someone will point and say "What is she doing here? She's not really fast, she just wants to be." 

So I work hard to keep age at a distance and to try and fit in with the really fast runners, even though no one really cares how I run but me.  No one ever said the psychology of running made sense, but there it is. 

Marathon mama

I did it.  I ran the st George marathon on Saturday, October 5.  I set a huge PR, and even finished about a minute faster than my most optimistic goal time.  Officially, I ran a 3:08:56, which placed in the top 7% of finishers. the most important stat to me is that I beat the goal time I was shooting for (3:10), so I felt good about the day. Additionally, that time is a Boston Qualifying time, which is kind of the industry standard for cool.   I feel like it was a major victory, so although no one asked for it, here is my victory speech.  

I need to give credit where credit is due.  I couldn't have made it without the support and sacrifice of my family.  My husband and kids encouraged me through many hours of training, and put up with me in the last week of nerves and self-doubt, (which translated into grouchy mama). And you would have loved me even if I had failed miserably.  Thanks.  

My mom and sister at the finish line:  I knew the only way you would be disappointed was if I couldn't finish, so when I wanted to sit down and rest, I had to keep going.  Thanks for being there waiting.  

To my speedy sister who ran with me:  I knew if I slowed down that you would be right on my tail, even if you thought you were going to run slower. You shared the joy and misery of training long distance, and believed in me and encouraged me when I needed it most.  You're the best! And you probably will beat me next time, but thanks for letting me win this time.

To my dad:  thanks for always believing in me.

To Mother Nature:  thanks for working the cool temps and tailwind the first 6 miles.  It was perfect.  

To the kids on the side of the road cheering and handing out high fives:  you make me feel like a hero!  I hope I can inspire you to challenge yourself someday, and I hope I can be like you by cheering indiscriminately and handing out high fives so freely.  I really fed off of your energy the last few miles. 

To all the other runners:  if misery loves company, we should be one happy bunch.  It was great to run with you and share the struggle.  Thanks for pushing me.

Thanks to the race organizers and city of St George.  It is a massive undertaking to out on a race for this many people, and we couldn't do it without you.  It is great to be part of something big.  

Believe it or not, all the hours of training were worth it.  It is an amazing feeling to run for three hours (and 6 months) to realize that you have reached the goal at long last. So even though I will maintain that marathoners are crazy, I am even considering running another one, just not for a while.  And I know, I must be crazy.

The problem with running

The problem with running is that you are never done.  I promised myself that if I ran a 3:10 marathon or faster, I would be perfectly content and never run another marathon.  If I hadn't run the goal time, I would've been unhappy and had to run another one to prove I could do it.  But now that I did it, I am wondering how much faster I could go. Maybe if I do this or that differently in my training....alas.  It is an endless cycle.  You think I would have learned that by now.  So be warned, once you start running you will never be able to stop!

Taper time

Taper week should be renamed second guess week, or stress week.  Here I have all this energy and time from not running as much and I spend it worrying if I am ready or not.   I think I get even more nervous now than I did when I was younger running arguably more important races, because now I know I have fewer chances to get it right, and it takes a lot more out of me to try.   It is taking a lot of faith to trust my training and believe that I am ready to run. I guess we will find out Saturday!

Dad

I started running with my dad when I was about ten and running in a youth track club.  We would run two miles together in the hot summer evenings.  The course was always the same: one mile out, walk a block, then run the rest of the mile home.  I still remember the sounds of the frogs we tried to avoid and the snails crunching that we couldn't.  I don't remember what we talked about, but I remember feeling pretty grown up to be running with my dad.  Dad was never the type to push me or the pace, and we never started a watch or logged miles, but we just ran and talked. It was perfect. 

As I grew and became more serious about running, we still ran together, though less regularly. When we did run together, the course varied, and the pace picked up, but when I needed him for a running companion, Dad was always there.  When I was running faster than he wanted to, Dad even followed me in the car or went with me to the track to keep a lookout. I knew he was right behind me as always, watching, supporting, silently cheering.  

After I left home for college, I treasured my occasional runs with dad even more. I ran with Dad whenever I came home for a holiday.  I would be chatting the whole time as I matched my pace to his, he prompting with a question now and again. He never told me what to do, but asked my opinion and let me work out ideas for myself.  It was my chance to have the undivided attention of a busy man whose approval I needed, and I think it was his chance to show me how much he loved me.   At least that was the messge I got.

I loved that in recent years we ran on relay teams together, and that he started getting excited about time, pace and mileage.  We could chat as equals about training, races, and running gear, as well as work, family, and faith.  We still ran together on vacations, and whenever else we could.  It was reassuring that whatever new phase of life we went through, some things were always the same when we ran. 

Until a year ago. My Dad went for a run and never came back.  He suffered a heart attack while on his morning  run. The strange irony is that his heart was fine while he was running; it only stopped when he stopped.   I ran guiltily while he lay in the hospital, because I needed to make sense of the world and yet running seemed to be suddenly dangerous.  I kept planning how our running routine would change when he came home, and tried to figure out how I could keep running if he didn't.  Unfortunately, he never recovered the way we expected, despite heroic efforts, and we had to say good bye. 

Even though he isn't around in person anymore, I still run with my dad.  I talk to him as I log the quiet miles; I hear echoes of his voice cheering during my races (go Emmie! You are a machine!). I know he found peace and joy when running, and I know he would want me and my siblings all to keep running, too.  I never told him how much this meant to me that we ran together, and I realize now that running wasn't the most important thing.  Running itself was just another reason to be together.   But while running, Dad taught me that I was important, that what I had to say mattered, and that he loved me.  So thanks Dad, I'll catch you on the next run. 

Marathon tips

One week until race day, and I am running through my mental checklist of to-do's.  I will share my last minute race prep tips.

Do: double check your race gear when you pack.  You would hate to get there without your shoes.  

Don't: plan on getting any sleep the night before.  Between hydrating that takes you to the bathroom every few hours, worrying about sleeping in and missing the race, and worrying about the race itself, it probably won't be a full night of sleep.  

Do: try and get good sleep every other night the week before the race and you will still be fine.  

Don't: go to Olive Garden at six o'clock the night before a race.  Every other racer in town will be there too. 

Do: eat a reasonable dinner at a reasonable hour and pack snacks you are used to eating.

Don't: forget to bring something to eat in the morning.  Mini mart donuts on the way to the bus are not a good idea.

Do: check the course map to make sure you will have nutrition when you expect it, and bring your own for back up if you need it.  

Don't: miss the expo, and bring your ID.  You need to pick up your packet, but it is just fun to hang out with everyone else and get excited about the cool running gear with people who understand.  

Do: bring a headlamp or other light to the start of pre dawn races.  You can drop it in your gear bag when it gets light, but it helps to be able to see a bit when they drop you off a the side of the road at 4:30am.  

Don't: drop your headlamp into the port a potty.  Or shine it in either for that matter.  

Do: keep yourself amused during the race by seeing if you can make a basket with your water cup into the garbage.  Give yourself a mental pat on the back for not littering.  

Don't: take a cup and stop immediately in the middle of the road.  You will get rear ended.  

Do: print off a pace bracelet with your desired times per mile that you can wear during the race.
When you get tired, it gets harder to calculate and figure out whether or not you are still on pace. (I like www.marathonguide.com)

Don't: start counting miles before 13, maybe even 18.  That just makes it feel longer.  

Do: have fun!  Run hard and enjoy the whole experience.  Happy marathon!

Race pictures

I just got saw proofs from my half marathon official race pictures. Unfortunately they did not look the way I imagine I do when I run.  See, when I feel good, I imagine I look like a cross between Olympians and running models, smooth, strong, lean, well-groomed, and breathing easily with my well-defined muscles in perfect form.  Maybe even smiling slightly, because I look good.  

In reality, even when I feel good, I look like a galloping, red faced hippo.  My hair swings wildly, my smile is a grimace, my body looks contorted instead of smooth, and my quads are always in recoil so they never show the muscles I'm sure must have been present but apparently ran to hide when they saw the photographer.  And on a bad day, it is even worse.

To prevent terrible pictures, I have decided all future running pictures should be taken of me from the knee down.  What can go wrong with the calf? As long as it is clean shaven, the calf always looks how it is supposed to, strong and orderly.  It does its job and looks good doing it.  The ankle and the shoe always follow in line.  This way I won't have to worry about my face showing the strain that I feel, spit hanging from my chin as I gasp for what could be my dying breath right when the photographer snaps the next shot.  Calf-only shots will show none of that.  

My sweet mother in law, who would never intentionally say anything unkind, convinced me of how I must really look when I run.  She saw me after my post race shower and commented, "Wow.  You look beautiful.  Not like you ran at all." At least now I know.  Perhaps appreciating the beauty of a runner mid-race is an acquired taste.

Marathons

I have decided marathoning is a lot like child birth:  you would never do it twice if you remembered what it was like. You remember enough of the good stuff, and forget all the bad stuff, so you sign up for another marathon and then you remember.  Oh, do you remember.  It is wonderful in the end, but there are a lot of aches and pains along the way.

Making time to run

I passed someone today while I was running who first said,"I wish I had time to run."  Then he followed up by saying, "how do you have time to do it?"  My initial response was "I have a good husband who is home with the kids so I can run."  While true, that is the short answer.  Here is the long version. 

I make time to run.  My husband's job has him mostly working afternoons, and as a stay at home mom, I generally have the whole morning to get a workout in.  He is good about watching the kids for me because he knows it makes me healthy and happy. But there are also a lot of days where I am up at 5 to run while it is still dark so I can get home before life starts, I have to make breakfast, the husband leaves, kids wake, etc.  Sometimes I squeeze in a run when my husband is home at lunch, or right before bed on busy days.  I've even hired babysitters so I can get a run in.  On days that both my spouse  and I run and work, it feels like we are tag team parents handing off kids and responsibilities and things can be a little crazy.  But if it is important, you will make time for it. 

Run time is a habit. I have been running for the last 20 years, with a few days off here and there.  It has become such an ingrained habit that asking, "will I have time to run today," would be like asking if I have time to take a shower or eat.  The honest answer might be not really, but it has to be done anyway.  Instead, I simply say, "I have to run" and then figure out what can be cut out to make room in the day.  

If you don't have time to run you are too busy. There are many demands on each person's time.  I recognize that I have arranged my life to provide time to run, and not everyone can give as much time as I do.  But I also think that if you really want to, anyone can find time to run.  Yes, it might mean giving up other worthwhile activities.  That are things I would like to do, but cannot, because it would mean either trading in running time or sacrificing family time.  But everyone has some down time.  Maybe it is a lunch hour, reading the newspaper or watching tv in the evenings, or beauty sleep.  If running is the priority, you do it instead.  Besides, the run can become your down time activity or your relaxation

So just because you see someone out running, don't assume they have lots of leisure time they decided to fill by running.  I prioritize and schedule tightly some days to make time, but it is always worth it to get that run in.  I feel better about myself, stress levels go down, and I can care for those around me better when I have taken care of myself, which makes everyone happier. That is how I have time to run. 

Translations

All runners get asked "how do you feel" on a regular basis.  The common answer is "fine" and that's it.  Other typical answers are equally concise yet equally uninformative. I imagine many runners are the same; we hate to give away too much information and don't often have breath for a longer answer.  But sometimes more response is actually needed, like when a coach asks. So for those who really want to know, here is my translation of the one-word answers to the question "How do you feel".

1.  Good:  I could run like this for days.  I'm in the zone, don't bother me.

2.  Fine:  I am still alive and moving forward, so no need to worry yet.

3.  Ok:  I would really like to be done now but don't want to look like a wimp for admitting it. 

4. Tired: my legs are about to fall off and I might have to drag myself to the finish 

5.  Not good:  It all hurts and I might throw up. Check me for a pulse, and get the IV ready. 

6.  No response, just a long glare:  I hate you for even asking.  I will never to do this again. 

Shoes

My husband confessed the other day that he likes running (and probably other sports) because it is the only time guys can talk about shoes with other guys without sacrificing masculinity.  I knew somewhere deep, deep, deep down he cared about shoes like I do.  I'm sure he has other reasons to enjoy running as well, but once you've got cute shoes, who really cares what you do while wearing them.  

10 reasons sedentary people dislike runners

Normally runners are a pretty congenial group of people.  We try to be healthy, look for ways to improve, and hang out with other runners. We have a wonderfully supportive group of friends and family that make our hobby possible.  But it has come to my attention that there is a group of dissenters who would love to see runners become couch potatoes like themselves, and will go out of their way to be obnoxious towards runners. You might recognize them when they yell at you, swerve too close, honk from inches away, or make fun of you in public.  Though they will never read this or change, at least we runners can understand why they feel the way they do. Here are the reasons why some people dislike runners.

1. It's the legs.  Everybody wants sleek, lean legs that are evenly tanned (at least between socks and short) and rippling with muscles.  Runners have them and the backside to go with it. Be jealous.  

2. Everyone wants a medal. It is cool and rare to do something worthy of a medal in adulthood.  It takes several hours of sustained effort plus months of training to earn the medal that is awarded to finishers of half-or full marathons.  You deserve a medal for all that hard work and that makes people who don't run envy you.  

3. We have a built in excuse to be anti-social and go to bed early. Everyone needs an escape some time.  Runners have a natural excuse to get away from the noise and stress of life by saying they need to train. And to train, we need to sleep. So we can get away from anything at anytime with a good reason. 

4. We can eat guilt free. Calories are our friends and our fuel.  While Couch Potato Man shows evidence of his bag of chips through his spare tire, we eat donuts without showing anything through our spandex.  Steak and potatoes become recovery foods instead of just a heavy high-carb meal.  Now I'm salivating.

5. The glory days of our sport don't end in high school.  Most runners peak in their twenties or thirties, and even after that you can keep chasing age group and masters PRs.  Besides, the endurance and toughness grows with age, so you never really slow down. It is one of the few things you can keep doing for life. Not like any other sport, where you end your playing days with your high school team and then become an armchair quarterback reflecting on what could have been.   

6.  We don't obey traffic laws. This makes people angry when they have to stop at lights with no other cars present or they are stuck in traffic and you go cruising by.  Although we do have to be cautious for our own safety, traffic laws are for VEHICULAR traffic, not pedestrians.  

7.  We go places and see things most people don't.  We get outside on roads, trails, and paths at all times of the year, at all times of the day, and in all kinds of conditions.  We are moving slow enough to notice things and experience the world in a way that Couch Potato Man never will, which makes him feel excluded and sad.

8.  It's too simple.  It makes people suspicious.  Too many haters associate running with punishment in PE as children, and so cannot understand why any sane person would do it.  They don't want to hear the simple explanation that was as true in PE as it is now: running feels good.  Movement is joyful.  Therefore, we do it. It really is that easy.  

9.  Lack of endorphins.  Runners feel good because they are healthy and exercise stimulates production of endorphins, which make us happy.  Couch Potato Man is grouchy because he doesn't have endorphins and therefore hates everyone who does. 

10.  It's hard.  Running is fun, but it is hard.  The longer it has been since a running experience, the harder it will be to begin. Not everyone can cut it, so they resent those who can.   When Couch Potato Man figures out that he can do something hard too, he will be more friendly toward runners everywhere. 

So I guess it comes down to jealousy, exclusion, and inferiority.  Couch potato man doesn't like that you are better than him in a sport he doesn't understand and doesn't feel a part of, with really cool perks he doesn't get.  Sorry man.  

How to be a good parent

I don't know all the secrets of parenting, but this seems like a good one. 
It is a reminder of how to go from being coach/athlete to parent.  

It is easy, but important.  Thanks to my friend who posted this first.  

http://growingleaders.com/blog/what-parents-should-say-as-their-kids-perform/

Off the beaten path

One unforeseen benefit of all this marathon training is that I have gotten to explore new territory.  I got tired of running my usual routes after running them all three or four times a week, so I started looking for new places to run.  In the past I've been hesitant to explore new places out of fear of dogs, hills, and rednecks, but desperate times call for desperate measures, so I started taking a new turn every once in a while.  I honestly didn't realize how many roads my town had (albeit many of them dirt) or how many birds of prey there are circling these roads.  Not every road has led to a romantic running route (read "The Birds" entry, for example), but many have turned out better than expected, which is more than you can say about many roads in life.  

Here are my tips for breaking out of a rut, whatever it may be:

1.  Start somewhere new. Normally I run from home because it is convenient and time efficient.  But by driving a couple miles away, I open up many new scenic possibilities.  Try running at a new park, around a lake, in the hills, or on a trail, anything that gets you somewhere fresh. 

2.  Try a different time of day.  The world looks different from a different perspective.  Tired of always running in the evening?  Get up early and watch the sun rise.  Or go out for a few miles at lunch to see the bustling world at high noon. 

3.  Vary your mileage. You can't get new places by always going the same places.  Five miles on the same course every day will quickly bore you to death.  Take a shorter day, then push yourself to go longer the next so you can see at least a few new sights.  

4.  Find a buddy.  Everything is better with a friend.  Join a running club, invite someone to meet up, or mentor a younger runner.  It will help to vary the pace and the conversation and you might discover something new by looking through new eyeballs. 

Do yourself a favor. Do your best Robert Frost and take a "road less traveled". Take a different turn today. Explore new possibilities. Make friends with new cows. But still watch out for the birds.  Happy running.  

Good advice

I got some good advice when I was running today.  I had just reached my turn round point and was trying to summon the energy to go back.  An old farmer pulled up beside me in his truck, leaned out the window, and with a smile, said, "you know, you should never run out farther than you can get back." Then he offered me a ride home. 

 I felt a little sheepish, because he had a good point, but I didn't want to look like I needed a ride.  I was only halfway into a 5 mile run, so although it was hot, it was an easy day, and I knew I would have no trouble getting back home. So I turned down the ride and finished out my run.  

 I learned several things from this experience.  First, I must look more tired than I think I do if I looked like I needed a ride after 2.5 miles.  Second, I must live in a good place that someone would offer a ride, and that I could safely consider accepting it.  And third, I should remember never to run out farther than I can run back.  

You stink

Dear running friends, 

I wanted to let you in on a secret that only really close, non-running friends would tell you:  you stink.  Not your running ability of course, you are awesome.  Keep going.  But you actually, literally stink.  I hate to be the one to tell you, but I discovered this truth myself this weekend, and there are some things a runner really ought to know about herself.  

  See, I had finished my half marathon, and since I had some time to pass before awards, I went and showered before returning to the finish line.  Of course I was now fresh as a daisy, and that is why the realization hit me with such force: runners stink.   I was now surrounded by 2000 people who had been sweating for the past 3 hours, and it wasn't a whiff of roses that greeted my nose as I walked around.  I thought of the post-race, pre-shower hugs I had given my poor family and realized that they must really love me to not gag and turn their heads.  (Or maybe that explains the nose plugs...)

Further, I was sorting my laundry last night and came across the running clothes that had ripened for three days.  They were, well, ripe.  I was looking for the animal that died in my laundry basket when I realized it a merely my running outfit that was standing up under its own power and I started to think that something must be done.  

Now I realize there is not a lot you can do about it.  Running leads to sweat which leads to stink.  As a solution, I would offer an easy fix.  I suggest not showering if you are going to hang out with runners.  If you stink, you don't notice the stink of others. If you are spending time with non-runners, this gets a bit more difficult, but I recommend either warning them to keep their distance (and sometimes this might be quite a distance), or maybe you can make a cute necklace out of one of those car air freshener things for each member of your support team.  This way they can spend all day at the finish line or with you and will never notice the less than fresh air.  I also recommend washing your own laundry to avoid any sneak attacks on the senses of the unsuspecting laundry sorter.  Lastly, avoid running errands between your run and your shower.  While it may help clear out the line at the grocery store faster, it might leave others with a lasting impression of you that is striking, to say the least.

Beware that running stink occurs in winter, too, it just tends to be frozen into your clothing at first so odor will be released on a delay as you start to thaw.  This provides a little window of time for you to shower before everyone realizes how much you stink. Take advantage of this.  

And finally, to my mom, I apologize for all those times when I would come home from a run and sit by you on the couch under the fan where the air circulated so freely.  I now realize how that must have assaulted your olfactories, and I am deeply sorry.  You really should have said something. Is that what you meant by the nose plugging and leaning away? Sorry. Maybe next race I'll have a necklace for you to wear to make up for it.  

Half marathon

I am now six weeks from marathon day, and passed a major milestone by running the Top of Utah Half marathon yesterday.  I was one of over 2000 runners in a really great race.  Race conditions were nearly perfect, about 60 degrees with a tailwind out of the canyon (through mile 7) and overcast most of the way.  It starts up Blacksmith Fork canyon, which had been on fire just a week ago, so I expected charred mountains and acrid air.  Much to my pleasant surprise, it was actually very lovely, and besides the fire crews still monitoring things and two blackened hillsides, little evidence of fire was noticeable.  This is a nice half course because it is net downhill, but not steep enough to really pound the quads, just enough to help the times.  It is big enough to have people to run with but not so giant that it is ever crowded. Aid stations every three miles were well supported, and the race is managed very well.  My only complaint is that awards/drawings took a while, but that really has little to do with the race itself, so I really can't complain.   Overall, a good race experience, and I highly recommend it to anyone looking to run 13.1.

I was aiming for 1:28-1:30 and ran 1:29.00, so that was right on target.  I finished as the ninth female, 2nd in my age group. It was a pretty fast race for around here, with the overall female winner finishing in 1:18, and overall male winning in 1:05, both crazy fast times.  The good things that I take from the race are confidence that I can run the full marathon at 30 seconds a mile slower without dying.  I also paced this race much better than I usually do.  Surprisingly, it helps.  I tend to go out fast and have nothing left at the end, but I kept the splits more even this time which makes the finish feel much better.  Mentally it also feels better to be passing people at the end instead of being passed.  

Before the race I was promising myself that I would never do it again because I don't enjoy the nerves and the self imposed pressure to do well. But it always feels good at the end to test oneself and actually do well, so I suppose there will have to be another race after all.  I still think I can go faster...so maybe I will be back next year.

The pre race party

I went to pick up my packet for a half marathon tonight.  The place was swarming with runners juiced with equal parts excitement and pre-race jitters.  I feel lean and fit just hanging out with a thousand runners who are trained and primed and ready, all sinew and muscle underneath their dri fit clothing. 

It is a strange ritual, if you think about it.  We have all carbed, fibered, and hydrated.  We collect the goodie bag, check our assigned number, and reassure ourselves that it is a lucky one indeed.  We try on the race tee to make sure it fits, while knowing deep down that our ability to wear it with pride depends on how things go in the morning. We are a random assortment of people, each with his or her own reasons for being there, at different stages of life, fitness, and training, coming from all over to run the same roads for a few hours.  I have to shut out thoughts of the actual race or I will probably throw up my spaghetti, but for tonight it is cool just to be here and part of something big. And it's always fun to hang out with runners. 

My Track Kids

I adopted a dozen teenagers this spring.  I got to coach the distance runners on our high school track team, and it was a great job. I'd forgotten how fun to is to be part of a team.  But what surprised me was how much the runners became like my own kids and their success was my success.  

Though only acquaintances when the season started, little by little over the course of the season we came to know and respect each other, and by the end I felt like this group of teenagers were my own kids (not that I'm old enough, but you get the point). It's amazing how the shared experience of training and racing can bring you together.  

And it wasnt just about running.  I found myself not only interested in what their times were, but worried about who they were dating, concerned about getting into college and on missions, interested in what their grades were, and frustrated when their decisions weren't ones I wanted them to make.  They made me laugh and I was reminded of the excitement and possibilities life holds for you as a teenager, while being secretly glad that I don't have to go through that again.  I hoped for them to recognize their potential both as runners and as people, and tried to get them to believe in themselves as well.  I was thrilled with their sucess and disappointed when they underachieved.  

I think the secret joy in coaching, and maybe even parenting, comes from seeing kids achieve great things.  It is exciting to see kids do things they didn't know they could do, especially when they have worked really hard to be there.  At a time when my PRs are distant memories, it is thrilling so see others achieve their best. So to my runners, thanks for letting me share your lives for a few months. I can't wait to see you again next spring, but don't think you can take the winter off...coaches (like parents) are always watching.  

The aid station 2: Bacon

I run past a cafe on a regular basis that serves breakfast. Some days it smells really wonderful, and I am thinking of asking them to set up an aid station for me with only bacon on it.  It would be crunchy and easy to pick up as I ran by.  The protein should be beneficial, I'm just not sure how it would sit in my stomach.  Maybe it's worth a try...after all, everything is better with bacon.

Injuries

Alas the dreaded injury.  I am humming along, seven weeks from marathon day, putting in 50+ miles a week, when I start feeling soreness in my knee. Right now the treatment plan involves icing daily but is not sore enough to cut back mileage. In the meantime, I will keep close tabs, but hope it doesn't get any worse.  I have no official diagnosis, but I do have a chronic underlying condition which contributes to my current pain.  I suffer from TMB, otherwise known as Too Many Birthdays.  Symptoms include aches and pains experienced during ordinary activities, and severe fatigue.  Often TMB injuries occur in muscles you didn't know existed previous to their inflammation.  Treatment involves more rest and becoming friends with the ice bucket as well as extended warm ups and stretching sessions.  Cross training can help alleviate symptoms.  Fortunately TMB is not a career ender, and one can train through for as long as pain is tolerable.  

One caution: sometimes more serious injuries can be mistaken for TMB.  If you have aches and pains that are present daily, including both while running and at rest, please take them seriously.  Start icing every day after you run, and consider reducing your training load until inflammation decreases.  Common running injuries such as plantar fasciitis, IT band syndrome, and stress fractures can be avoided or minimized as long as they are treated right and early.  Plenty of information from more qualifired professionals than me is available about these injuries if you go looking for it, but here is my free advice:  ice, rest and ibuprofen.  That terrific trio treats most minor maladies.  If an injury doesn't respond to those three, it might be time to find a doctor.  Just feel free to look for a second opinion if he tells you to stop running. Happy pain-free running!

The Runner Card

You may have heard of the "man-card".  It is a fictional card given to men who perform very masculine tasks like eating meat and lifting heavy things, and revoked when doing decidedly un-masculine things, like holding a purse, or getting pedicures.  So I was thinking that we out to have a similar thing for runners, a "runner card", if you will.  You would earn your card for positive running exploits, and lose cards for behavior unbecoming of runners.  

For example, you would earn the runner card for running regularly, with extra points  You could earn bonus points for vertical miles, or running in weather below 15 and above 90.  For each age group you advance through, you get a bonus card, as do women for each child to whom they give birth.  Parents earn cards for running after being up in the night with a child, and anyone who scores a Boston Qualifying time gets a card.  Speed workouts and long runs earn cards too.  

Now on the down side, you could lose your runner card points by spitting on yourself when running (as I admit to doing today; disgusting, by the way). You would also lose points by running in a tutu, barfing on your shoes, and being the B.O. guy.  You would lose a card for sleeping in and taking days off.  You also lose points for calling anything less than 26 miles a marathon.  Anyone who hogs the post race goodies or runs a race as a bandit loses two cards.  

The runner card would be a badge of honor, a way for runners to show their stuff. Maybe you could collect multiple cards for everything you do that is running-cool, and then when you have enough, you get into special races, or get to go directly to the front of the portapotty line.  You could trade in runner cards for extra bananas or an extra post race massage.  I don't want to be exclusionary, so there would be way more reasons to earn than to lose.  Do something awesome to earn your runner card today.  

Power

I think all women should run.

I ran 20 miles yesterday.  When I finished, I thought to myself, if I can do that, I can do anything.  It is hugely empowering to be able to give a long, sustained effort and accomplish something hard.  I discovered I am strong, something every woman deserves to know.  Though tired at the end, I knew I had done something big, and I learned that I have quite a lot to give when asked.  The great part is, it doesn't have to be twenty miles.  It can be a few steps, a few blocks, or a few hours. You can feel stronger just by moving more than you did yesterday. Find your power; go for a run and see what you are made of.  

Rules of the road

I have had several experiences lately when helpful motorists have tried to educate me on the rules of the road when I have been running.  That would be more helpful if I were also a motorist and not a lowly pedestrian, but let me explain what happened and let you be the judge.  I have found myself surprised, irritated, and confused as people yell out windows, pull over, and generally put me in danger while trying to guide me to proper street safety. Just yesterday, I ran through an intersection where there was a two way stop sign. Admittedly, I was crossing against the stop sign, but I could tell that the intersection was clear before I entered it, so of course I didn't stop.  I was running on the street because there are no sidewalks on that block, but was well off the road to the shoulder.  Perhaps that was why the friendly neighbor in the big truck who was at least half a block behind me when I went through the intersection, and going the same direction feels the need to speed up and yell out his window at me. He thought it would make me safer for him to take his eyes off the road, lean across his passenger seat, and to yell at me "you need to stop at the stop sign."  My reaction was, and I quote,"huh?"  See, I always thought the road signs were for vehicles, not pedestrians, and especially when the only car on any surrounding street was behind me.

On another day, I was running out in the country where, again, there are no sidewalks.  This time I was running in the same direction as traffic, because I had just climbed a steep hill, and that was the side where the shoulder was.  Running against traffic, as is traditionally recommended, would be inadvisable because I would've been running out in the street into cars coming downhill right into me.  For some reason, I thought it would be safer to run where the cars could at least see me before they swerved off onto the shoulder to run me down.  

However, another well meaning stranger thought I was not looking out for my own safety as I should, and thought it would be better to pull over in front of me, perpendicular to the road, blocking the shoulder and sticking out into traffic, to let me know what he thought.  (I would tell you what I thought, but it wasn't very nice.) He actually threatened to call the police because I was running on the wrong side of the road.  I thought the police would love to deal with a man who blocks the road for women running out in the country, but he didn't give me a chance to say that.  Nor did he give me a chance to say that it is a good idea to run against traffic except when going uphill, or except when passing 3000 pound bulls wandering down the side of the road (which, incidentally, also happened that day). So thank you friend, for lecturing me on road rules, I know you were just trying to be helpful, but really you just left me feeling creeped out and angry whenever I see your car drive by.  

I know I could probably be safer when I run on the roads.  Sometimes I do run too far out in the middle, though generally only when going around snowpack or dog pack. And to the guy on Saturday who yelled at me to get out of the road, you were right! But thanks for being nice about it.  In any case,  I don't chase down and yell at every crazy driver who doesn't move over or who swerves towards me or who honks right as they come up behind me just to see me jump.  I've even thought of running with a helmet on but decided that would be a bit impractical.  Trust me, no one wants me to remain safe more than I do.  Just keep your eyes on the road and worry about your driving, and  I will worry about where I run. Thanks.  Happy running.  

Sasquatch Safety Crew

I volunteered at the Grand Teton Relay last summer, another one of the overnight relays that goes in and around the Teton mountains.  This relay has claimed to have Bigfoot sightings, as it goes through some pretty dense woods.  Fittingly, the volunteer shirt had "Sasquatch safety crew" printed on the back just for fun.  

I never thought about it much until I was wearing this shirt in the grocery store this week, when some curious teenagers saw it and read it.  They approached me and asked to explain what it was about, so I did.  When I finished, they said, "So basically you protect people from Bigfoot?"  I had never thought of it that way, but I liked the description, so I said, "Yes, I guess I do."  The teens thought that was the coolest thing ever, that I would defend runners against Sasquatch, and now I feel like a superhero, too.

(The more I think about it, however, from what I know of runners on long runs through the mountains at night, maybe we ought to be protecting Bigfoot from crazy runners. Oh well.)

So thank you, Grand Teton Relay,  for allowing me to feel more special than the average volunteer, and thank you boys, for reminding me that volunteering is not just directing traffic, but protecting runners from the unseen dangers lurking in the forest.  And if Bigfoot ever does come around, he better watch out, because I've got a job to do.

Eat, run, and be merry

People assume that since I am such a dedicated runner, I must be a dedicated healthy eater too.  I will confess that while I try to eat my fruit and veggies, I also have a sweet tooth, so I probably eat more treats than I should.  I try to eat lean meat and salads but I'm a sucker for MnMs.  It would be easier to eat right  if there was some magic running food you could eat that would give you energy, leave you full, and make you super speedy.  Until I find it, I will subscribe to the theory of balance in all things and do the best I can. 

There are as many theories of sports nutrition as there are runners. Because running burns so many calories, there are many ways to eat without going terribly wrong, though some runners tend to be a bit extreme.  Legend reports that marathoner Bill Rogers would eat mayonnaise by the spoonful late at night to fill the tank (though I hope he was pretty desperate). At the other end of the spectrum, current ultra runner Scott Jurek is a strict vegan and just reading about him makes me want to go out and get a big steak wrapped in bacon.  I can't really argue with either theory, because both men run light years faster than me, and they both had plenty of success, but fortunately, most of us survive by eating somewhere in the middle. Have some mayonnaise, just not entire spoonfuls.  And don't worry about a steak, but don't eat the whole cow in one sitting.  

 I had a coach who said, "if you get the furnace hot enough, it will burn anything," so feel free to eat the occasional donut, but know that you are going to have to run for a long time to get the furnace hot enough if you eat the whole dozen.  Happy running (and eating).

For those of you looking for magic health foods, maybe this clip can give you a few ideas.  (Feel free to laugh.)

► 2:55► 2:55

www.youtube.com/watch?v=lraDNDuFNj8

May 7, 2013 - Uploaded by BYUTelevision

Hill running

I am a flat-lander.  I grew up running where it was very flat ground at almost sea level, so I hate to sacrifice time and pace to go uphill.  I would rather run flat and fast to get where I'm going in the shortest time possible.  But I'm starting to learn (as with most hard things) that every once in a while it is a good idea.  So it's time to channel your inner mountain goat and run hills.  It builds strength and forces you to work on good form.  Here are a few ideas for how to work hill repeats into your normal training regimen. 

1.  The repeat.  Warmup for a few miles, then find a hill 200 to 400 meters in length.  Run hard up, then jog back down for your recovery.  Start with 2-4 hills, and add one or two a week.  This easily replaces a track session, and is a good workout for races of any distance.  Focus on running upright while driving knees and arms forward.  

2.  The trail run.  This can be an easy run or a tempo day, based on the terrain and pace.  It is great because it gets you off pavement and on a softer surface, and usually covers much prettier scenery than the usual pavement pounding.    Simply head to the hill or a nice local park, and run for a designated amount of time.  Pay attention to your footing especially on trails.  

3.  The hill climb.  Simply pick a local mountain and eat it for breakfast. Or run up until your legs burn and your lungs are begging for mercy.  Then turn around and come back.  Substitute this for any hard day.  When possible, ice in the creek when you are done.  Your legs will need it. 

4.  The downhill.  You have to be careful with downhills because of the pounding it puts on your body, but it is good practice if you know your upcoming race will have a lot of downhill, as those muscles need workouts too.  Once every couple weeks, find a hill with similar slope to that which you will be racing, and do the reverse of #1.  Run hard down, then jog easily up for recovery.  Still a good workout, it will train your body to run hard down without getting out of control. Maintain good form by staying upright, and keep your arms in control with no windmilling.   It is better if you can do this on a soft surface like dirt or grass, but watch for holes and bumps.  

Be aware that side effects of running hills might include symptoms such as increased lung capacity, chiseled calves, and quads like tree trunks.  Once you get past the initial soreness, you will be the envy of all your flat grounded friends.  Do watch for nagging soreness in IT bands and shins, as too much downhill can lead to injuries, so keep ice handy.  For advanced hill running, do the same thing but at high altitude.  Then you will know you are really tough.  Happy hill running.  

Struggle

Some days running is a struggle. 

Every. Step. Is. An. Effort.

But then, I guess some days are like that.
And so we keep going,

to eventually break out of the slump,
or at least live to try again another day. 

Don't give up when one day is hard. 
Tomorrow will be better.  

Keep running.

Ice cream

In a family brainstorming session, we came up with the perfect family business: An ice cream and running shop. Think about it. Everyone is happier after eating ice cream, and running releases endorphins that make you feel better. Forget Disneyland, this would be the happiest place on earth.  

The upsidses abound.  It would be a self-sustaining business because we could hand out free coupons for ice cream at road races, then people would have to come in to buy running gear to work off the ice cream that we just gave them.  I see no down side here.  

The side benefit is that it would be zero net calorie ice cream, so even the most dedicated runners could eat it.  As a professional courtesy, we would let you know how long you need to exercise to burn off the ice cream you are eating, and you can walk/jog around our in-store track until the designated calories are burned. How perfect is that!   Maybe we could call it 26.2 Flavors.  We could even do specialty flavors only runners would eat like Power Bar sorbet or Gu glacé, except my stomach turns just thinking about them, so on second though, maybe we won't.  

 Olympic marathoner Don Kardong once said, "Without ice cream, there would be darkness and chaos."  Our business would contribute light and happiness to the world, one ice cream-eating runner at a time.  Look for one coming soon to a neighborhood near you...and in the meantime, go get some ice cream.  You've earned it.  

Technically speaking

Did you ever notice how using the technical term for something makes it sound a lot more important that it really is?  For example, as a runner I hydrate throughout the day so that I don't become dehydrated when running.  Ordinary people merely drink water, which sounds far less significant.  When I run, I am going for a speed workout, or a tempo run, or a recovery run, rather than just an ordinary jog.  Even eating is not merely eating, but fueling for a future workout.  I guess as runners our sport is so simple that we have to make the easy things sound more complicated so people take us seriously.  So be sure to properly fuel and hydrate before your next fartlek session, and be sure to tell someone what you are doing so they know just how important it is.  

While I am at it though, I may as well clarify one other technicality that has come up.  A marathon is not a generic term for any long distance race.  A marathon is 26.2 miles, the distance from The Battle of Marathon to Athens, where one Pheidippides died after running the entire distance.  Cheery, I know.  So to clarify, one cannot run a 5k marathon.  Nor are you a marathoner if you run lots of 5ks, 10ks, or even 13.1s.  You might be a good runner at shorter distances, but a marathoner runs the full 26.2 miles, the length of a full marathon.  I once had a lady tell me she couldn't understand why she wasn't losing weight when she runs marathons all the time, five mile marathons.  I'm pretty sure I know why those marathons weren't helping her like she thought they should; she was only 21 miles short. I guess technical terms do matter after all.  

Why I run

Sir Roger Bannister, the first man to run under four minutes in the mile, once said, "We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves....The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom.  No one can say, 'You must not run faster than this, or jump higher than that.'  The human spirit is indomitable."

Like most runners, I have been questioned about why I run.  I have tried to craft the perfect answer, but I think Bannister does a pretty good job of explaining for me: I enjoy it and I cannot help myself.   

There are a million reasons to run.  Fitness, competition, and camaraderie are all good side benefits. But if I only ran for these reasons, I would have a hard time running when running gets hard.  My real motivation is actually quite simple.  I run for the joy of movement, for the joy of feeling my body working in coordinated effort and the vigor of breathing deeply, stretching muscles, and rapidly covering ground. I run to reclaim the freedom experienced when running barefoot through the grass as a kid, playing tag, chasing, and moving without inhibition.  I run for the freedom of running away and being carefree and limitless.  I run for the raw exhilaration to be found in the first day of spring, when you can finally shed the winter layers and feel dry pavement underneath your feet.   I run because somewhere in my DNA, I was born to run.  And, as crazy as it sounds, I enjoy it.  

My fan club

I had no idea how many people in my tiny community see me running, as I tend to think I am invisible when I run.  Then one day in the post office I realized how untrue this was.  I was minding my own business when a complete stranger turned to me and said, "You are that girl who runs."
"Um, yes, I am. " But how did he recognize me...I wasn't even wearing spandex!
"Where do you live?"
Creeper! "Um, in town..." Again, I am confused as to where this conversation is going.
"Because you run by my house every day," he accused.
If I hadn't been so shocked by the whole conversation I would have explained that there are only so many roads to run, and when you run as much as I do, I cover most streets, most days.  End of conversation.
I have had other, slightly less confrontational conversations with strangers about my running.  One day I was walking with my kids when someone said,"Shouldn't you be running?"
"Ha ha. I have to slow down sometime"...do I know you?
Or "How far did you run today?"
Or "Saw you running this morning".
Upon reflection, I'm not quite sure what the proper response is.  I mean, it is great to have fans, and in a small town it is good to know that others are looking out for me.   Then I worry that they only notice me because I look disgusting or am blowing my nose in my shirt or something.  If that is the case, then I should apologize.  Mostly I just smile and keep going and accept that even if I don't realize it, I have a lot of the community secretly cheering for me.  Or at least I pretend that's the case.  So thanks for caring, friends.  Some times life in a small town can be great, though I sincerely apologize for running in front of your house too many times.

The Aid Station

In every well organized longer distance race, you will encounter the aid station.  This is a table that usually provides water and/or Gatorade, while occasionally providing food like bananas, oranges, and Gu.  One race I ran even had what they called the "temptation table" with donut holes and Jack Daniels among other foods, which might not actually help the poor runners, but here I digress.  This basic aid station table can be a life saver for many a runner, if you now how to best take advantage. Here I offer my guidelines for proper aid stationing.  

Tip #1:  scout the race.  Most races will tell you at which mile markers they will provide food and what they will provide.  This is very important information: read it, learn it, love it.  You need to know when and what will be provided so you know you won't die, and so you can bring your own provisions if you still think dying is a possibility.  Besides, it gives you all the information you need for Tip #2, which is to practice your aid stations.  

To properly practice your aid station, you need to set up a table in front of your house, or hire children without anything to do to stand in front and give you water.  Then plan a route that will have you passing in front of your aid station at exactly the miles you will pass them in the race.  This allows your body to figure out what it will feel like before and after getting liquid or nourishment.  (I highly recommend filling paper cups, similar to what you will see in a race so you get used to chugging on the fly, as a paper cup is much different than a squeeze bottle, because unless your name is Meb, no one will give you a squeeze bottle.)  This might look strange to neighbors and sound obsessive to less dedicated runners, but it makes a big difference.  (Tip 2 1/2: if you don't want to loop, arrange with people you know around town to leave water/fuel at their place, just make sure they are trustworthy volunteers)

Here you can also experiment with the duration of your stop.  Tip #3 is to figure out how fast you can get through while ingesting the most calories.  Especially in longer races like the marathon, you can't afford to blow through while spilling most of the water down your shirt.  You will pay for it later in cramps.  But neither do you want to stop, walk around, catch your breath, then try to run again.  In a race, this is all clock time and every time you stop it gets harder to restart. Try different speeds to figure out what feels right for you.  

Tip #4:  Eat solid food before you get to the aid station, so you can wash it down with the water without having to stop.  For example, I carry my first Gu packet in my pocket.  Besides just being excited that I finally discovered a use for the pocket in my running shorts, I discovered that this way I can be finished with it as I approach the water.  Then I grab a refill Gu packet for the road, swig the water, and I am on my way with minimal stoppage time.  

This all may sound like overkill, but it is really just training your body to adapt to one more variable, to take out all the questions marks.  The other side benefit of an aid station is that it gives you human contact.  Volunteers are generally cheery and encouraging. Have your significant other or kids or whoever you can find step out and hand you the water or at least wave as you go by.  You might find a spring in your step when someone cheers for you and you realize that with water and a little love you can go far.  Happy running. 

PS.  You really don't need an aid station if you are running less than an hour, as long as you are reasonably trained and not running someplace like Death Valley.  So don't stop for water in that 5k, that's just embarrassing.  

Blue collar athletes

On a track team, there are glamour events (think sprints and jumps), and blue collar jobs (think distance running and throws).  If you doubt me, think of any track meet you've ever seen televised.  You get the fifteen minutes of viewing time while the sprinters stretch, warmup, wipe their noses, say their prayers, adjust the blocks, and on and on.  You get thirty seconds of the distance race at the start and finish with an ad in between. Granted, the sprinters can score thirty team points in a total of 35 seconds, while distance runners labor for 15 minutes to score one or two, but still, we know who is really working harder.  The throwers of the world never get enough credit either; they demonstrate power and strength that is unmatched on the track and field yet are relegated to the far corners of the stadium.

Maybe it is a case of opposites attracting, or maybe it is just being the neglected athletes of the sport, but I have noticed that distance runners and throwers are often friends, which was my experience as well.  And on more than one occasion, I found it to be a mutually beneficial relationship.

Years ago, my college track team went to a meet in El Paso, Texas, and for an evening excursion, we crossed into Juarez, Mexico.  Back then, Mexico may have been safer ior I may have been more naive, but my thrower friend and I had worked out a plan just in case of an emergency.  If anything scary happened, she would fight the bad guy off, while I ran for help.  We both knew I couldn't do much fighting and she couldn't do much running, so it was pretty easy to agree to the terms of the arrangement.  Fortunately we never had to test the plan, but ever since then I have realized the advantages to having friends who are bigger and stronger than myself.  

I guess the moral of this story is be nice to the hard working, blue collar athletes. Throwers are good to have on your side in a pinch, and you should never undervalue the skill set of a distance runner.  You never know when you might need someone to run for help. Happy running.