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.

Stinky possibilities

What, exactly, is the reload time for a skunk who is spraying an enemy?  

This question was posed by my sister in the middle of our 18 mile run last Friday. Yes, a strange thought, but a very practical one too. I am guessing she was wondering how long she had to escape if she threw me in front of the skunk before he could get her, too.  Which brings up another ethical-moral dilemma:  to stink or not to stink.  Should a loyal running partner take the brunt of a skunk spray to save one's companion, or is that a case of every runner for herself? I have not, fortunately, had to find an answer to this question, but one always ought to figure these things out in advance. 

You never know when you might encounter a skunk.  I was in the middle of a long run few weeks ago when a small skunk emerged from the bushes in front of me and crossed the road.  I had a brief moment of concern.  If he was not alone, or if he changed directions and retreated, we would be on track for a collision course, which would not end well for me.  My initial reaction was that if I got sprayed, I wouldn't be able to finish my run.  (I worry about myself slightly that my fears were not for the smell that would reek from me but whether or not I would complete the workout.)  Luckily we did not have the dreaded encounter, but it did get me thinking about what to do the next time.  Would I be the better person and sacrifice myself for my partner, or would I simply run for help?  Either way, the one who got sprayed still has to walk home because there's no sane person who would let you in their car.  Could I run fast enough to avoid the spray? Let's hope I never have to find out. And let's hope we never find out how quickly skunks reload either. But thanks, Kristy, for encouraging me to think about it and helping me pass a few more miles deep in thought.  

Run like a Horse to the barn

In honor of all things rodeo this week (it is That Famous Preston Night Rodeo week), let me tell you about the workout I call "the horse to the barn" run.  I first became aware of this phenomenon in college, when I was out for an easy run with a group of girls.  The first half was indeed easy, but as we turned around and headed for home, we gradually picked up the pace until we were running at a pace that could be described as a full gallop, much faster than the comfortable trot we had started with.  When we finally stopped and realized how much we had increased the pace, one girl apologized, and mentioned how we were running like horses that could sense the barn and so were racing to get back.  That stuck with me, and now any workout with comedown miles (negative splits) reminds me of a horse running back to the barn.  

My marathon training plan calls for several of these type of workouts on the long run day. For example, it prescribes a 16 mile run.  The first 8 are comfortable pace, but the last eight get progressively faster, decreasing pace by about ten seconds a mile, until the last mile is at half-marathon pace.   This is a challenging workout, but one I highly recommend because it teaches your body to run harder when it is tired.  It really builds confidence that I will be able to push harder those last eight to ten miles of the marathon.  It also feels surprisingly good to shift gears after maintaining a steady pace for so long, and I start getting excited the last few miles when I know I am almost home.  It is a great workout; run like a horse who can smell the barn. 

Running the Overnight Relay

My sister is running in the Epic Events Cache-Teton Relay in just a few weeks.  It has me thinking about my own experiences with the overnight relays.  My family team (with a few friends, but by the end you are adopted in to the family) ran the Wasatch Back relay, part of the Ragnar Relay series, three consecutive years.  We finished third, third, and then second, so things went well for us.  I also ran with another family's team last year as a last minute fill in, so I have some different experiences in relays.  All this to say that I recommend them for anyone seeking a more team oriented race, or a race that covers a long distance, but not all at once.  However, it is a different sort of beast, so I have some advice for anyone attempting one.  Here goes:

1. You need to have more than 12 people in your pool of potential runners.  Inevitably, someone will get hurt, sick, or chicken out before the actual race, and you will need a quick replacement. Have people you know have been running ready as backups.  

2.  12 runners x a lot of teams x a lot of granola bars and fresh fruit= always carry an extra roll of toilet paper. Just trust me on this one. 

3. Husbands and wives should never be in the same van. After not sleeping all night and running 15+ miles, you might not take it well when your husband tells you to get in your rhythm.  Especially if you already are in your rhythm, and that's as good as it gets.

4.  If you disregard Rule #3, then be sure you take along your marriage counselor as one of your runners.  (Thanks Mardee!)

5. Do not put the sick guy in the back seat.  Here's the story: in an effort to get quickly to the next exchange, everyone piled into our van, with the one who had just finished struggling thorough a very difficult leg ended up in the backseat.  That was an unfortunate mistake because it is very hard to get out if you need to throw up.  Suffice it to say, the first time we turn on the air conditioning in our van every summer, we get a little essence of Marvin floating through our car. 

6.  Train like crazy.  This is a fun race, but it covers some serious terrain, and you will feel the miles in your legs, should you live to see the finish line.  Besides, it makes a big difference if you finish in 22 hours instead of 32.  It is worth it to train a bit.  

7. Don't plan on sleep.  If you do go into a darkened school gym to lay down somewhere, don't turn off your phone, and don't take the car keys with you.  When your van mates are trying to find you, every body in a sleeping bag will look the same and they don't want to make enemies by shining a light in each face.  

8.  Also don't give the car keys to the guy asleep in the van with the doors locked.  It will be nigh unto impossible to wake him without waking everyone else in the neighborhood, which again, makes grumpy neighbors.  

9.  When drinking your drink box, do not feel like you have to sip down to the very last noisy drop.  Remember tired runners have raw nerves, and the slurping at the bottom of the box might lead them to hide the rest of your food so you can't bother them again.  Same thing is true of crinkly cellophane wrappers.  Leave them home or save them for daylight.

10.  If you want the fastest time possible, assign the fastest runners to the longest legs.  This generally means you will want to mix up men and women in each van so one van doesn't get all the rest, while the other van spends more time on the course. 

11. Have fun.  It is great to run on a team, and challenge yourself in new ways.  It will be exhausting but exhilarating.  Happy running.  

Talents

While I love being athletic and playing sports, I also love music.  But I decided long ago that I when it came time in heaven to hand out the talents, I must have spent all my time in the sports lines and by the time I got in the musical talent line they were scraping the bottom of the barrel.   Alas, despite the efforts of my good Mother, I didn't put the time into learning the piano that I should have, so I realize any lack of talent is completely my own fault.  I was busy running off to soccer or track practice or to do anything else that didn't involve sitting at the piano.  Go figure.  However, there is a part of me that would love to be the elegant concert pianist, touching souls with heavenly music rather than pounding out rhythms on the pavement.
Now don't get me wrong. I value my talents and am immensely grateful for them. But sometimes I wonder what good it is.  I mean, in the eternal scheme of things, why run?  In case you haven't noticed, running for long periods of time and kicking a ball through the grass are not exactly considered performing arts, and therefore rarely needed for service in inspirational settings.  

Case in point:  I was talking with a friend one day who has a beautiful singing voice.  I complimented her on a musical number she performed at a funeral that was inspiring and emotional, and I wished that I could sing like her.  She accepted the compliment, and tried to return one by saying, "But you are really good at running."
Great, I said, but how often do people want me to run at their funeral? I have never been asked to run in church or at someone's wedding.  Talent shows have never begged me to run around the stage.  Can you imagine what folks would say when I threw my hair in a ponytail and started doing laps around the chapel? Thrilled, I'm sure.
So here I sit, knowing that while I value my talents, I will never be asked to perform them for anyone.   Maybe my talents aren't designed to help others.  But maybe they are perfecting me one mile at a time.  Running is polishing off the rough edges, humbling me by doses, and connecting me to people around me.  I have made excellent friends through running, solved problems, and found little nuggets of inspiration hidden along the side of the road.  I have enjoyed the amazing creation of my own body, as well as experienced the wonderful creation of the world around me.  

My sweaty feet have never been called angelic; my races will never move anyone to tears.  I won't ever be a concert musician, but my talents are perfect for teaching me the things I need to know to get through this life.  So on I go.  Happy running. 

Life is a race, not a Beauty pagaent

 Not that I have anything against beauty pageants, but life is more comparable to a race than a beauty contest. The main difference is that most of life occurs with sweat and a ponytail rather than evening gowns and perfectly coiffed hair.   Most of the hard work gets done in running shoes instead of heels. Just thought you ought to know. 

Can't vs won't

Lately I have been trying to help my kids see the difference between "I can't", which they like to say, and "I don't want to" which is what they mean.  I hate to see them give up on something without even trying.  Then I realized I sometimes do the same thing when I'm running and figured I better hange my attitude as well.  

Let me explain. I had a sixteen mile run on the training plan for today, with the last eight miles getting progressively faster and ending with a mile at half-marathon pace. I was dreading the workout, not because I couldn't do it, but because I wasn't sure I wanted to do it.  I knew it would require a pretty good effort the last couple of miles, and 16 miles is just a long time to run. But I decided that while I still didn't want to and didn't know if I could run that hard, I would give it a try.  

Fortunately, when I got past I don't want to, and actually did the workout, I had a very successful run.  It restored my confidence that I was on track with my training goals and made me feel stronger. It is amazing how things are rarely as difficult as they seem beforehand.  When we give up because we don't want to try, we avoid the struggle, but miss the opportunity for success as well.  So instead of "I can't," say "I don't know if I can, but I will try."  Give yourself a chance to succeed, and find out what you can do.  

What your clothes say about you

I have noticed, from my casual observation of other runners, that what you wear sends messages to other runners about you.  If you have ever wondered about the people toeing the starting line next to you, I am about to unlock the secrets.  This handy-dandy guide will help you identify the novice in Nike or the all-star in Adidas.    Now you will understand exactly what your running wardrobe is saying about you and those around you.

Men in short shorts:  I am a competitive, serious runner, who is comfortable enough in my masculinity to show a lot of leg.  You could make fun of me if you could catch me.

The skirt: I am feminine and fast, and just a little bit sassy.
The tutu: I am also feminine, but unlike the skirt, not really fast, just trying to stand out.  

Sweats and a cotton tee shirt:  I have not run since 1980, and like to carry all my sweat around with me.
Costumes: I am here to enjoy the festivities, not run fast. 

Spandex: I am fast and fit, and can't be slowed down by flappy shorts.

The tank:  It is hot and so am I.
Sleeves (not attached to a shirt): I am running long enough that it was cold when I started and will be hot when I finish.
The race tee on race day: I only run occasionally, so I need to get a lot of use out of this, possibly my only race shirt.  

The bra top: I spend a lot of time working on my abs, and I want to make everyone how has had four kids jealous. ( not that it works:)

The cross-fit tee:  I have big muscles because I work out in the gym a lot, but you will pass me late in the race because I'm not used to running.
A running tee for a pre-1970 race: I am a hardened vet who has been running longer than most of you have been alive.  And all of those miles in the same shirt.  Don't mess with me.

In the Nursing Home

I have a neighbor who likes to tease us about running too much.  He warns that we are only buying ourselves a few more years in the nursing home.  I figure he is just jealous, so I laugh, keep running, and hope maybe it will buy me a few more years before I end up in the nursing home.  Or if he's right, at least I'll be able to run laps around the other residents with their walkers in the Nursing Home Olympics. 

Endure to the end

I think God must have a special place in his heart for runners.  Or at least he thinks they need a bit of special instruction, because the Good Book is full of running analogies.  The one that has been on my mind lately is the instruction to "Endure to the end." (See, good running advice, don't you think?).  I want to pass on what I have learned from running about enduring to the end.

First, it doesn't say anything about comparing yourself to others, and how well they endure. You only have  to beat your own beat time to improve. This is a personal battle, and all we are expected to do is endure to the best of our abilities. Fair, don't you think, that we will only be compared to our own best when being checked for endurance.  

Second, the length of required endurance is different for everyone.  Some have to endure a short time, while others have to endure a bit longer.  Doesn't matter, we all get the same post-race rewards if we have done what we signed up to do.

Third, it is more fun to endure joyfully than grudgingly.  Some days are a drag, I know, but if we decide to enjoy things, even when it gets hard, we will be better off.  Don't forget to look around and enjoy the beauty of life or the little joys along the way. When you decide it is fun rather than just hard work, and hard stuff is easier to endure.

Fourth, when we don't endure all that we could've and should've, we will be disappointed in ourselves.  Don't sell yourself short and don't quit. 

Lastly, it is more fun to endure if you take someone along for company.  We are often alone, but if we can have a good friend at our side, the miles will go by faster and before we know it, we are done, enduring more than we could have on our own.
So whether it is a long run or a long day, endure joyfully.  You will be glad you did.

Real runners

I am helping with track camp this week (put on by the high school team for middle school runners), so of course all my kids get to come along.  Some of the sprinters from our high school team were milling around before it started, but my distance runners weren't there yet.  

My five year old came up to me and asked,"When are the real runners going to get here?" 

Trying to clarify, I asked, "You mean the distance runners?"

"Yes, where are they?"  he said.

I assured him they would be there soon, then smiled smugly to myself.  I always knew that the distance runners were the real runners on a track team, but it is nice to hear that analysis confirmed innocently from my child.

Morning conversations

I pass several people when I am running early in the morning, and occasionally someone will talk to me. Very rarely am I able to come up with a coherent response as I am passing by.  So here is what I would say to all the people I pass, if I should ever slow down long enough to have a real conversation, if they ever cared to talk back, or if I ever had the guts to say what I really thought. 

To the farmers: you are probably the only people working harder than I am right now, and I know your efforts have a lot more purpose than mine.  Thank you for producing food so I don't have to.  I would be very hungry if I had to rely on what I could produce for food.

To the cows:  Good MOOOOOOrning. 
 

To the Driver's Ed. students:  Thank you for not running me over. I promise that eventually we will both feel better about having you on the road, but for now, thank you for keeping a safe distance away.
 

To the people walking on the track:  If it looks easy, it's because I've put in a lot of time and effort.  I know I'm running backwards, it is my cooldown.  I have run a zillion laps the other way and now I'm unwinding.  And by the way, if you leave the track once in a while and see the neighborhood, you will feel less like a hamster on a wheel.
 

To the people at cross-fit:  I respect your dedication to working out that gets you up early, and I respect that you are working hard.  I feel a kinship with you.  But I think you ought to get out of the gym once in a while and exercise outside.  Morning is nice; experience it outside. (Okay, I know you would probably tell me to get off the road and into the gym once in a while, so maybe we can call a truce, and each go our own way.)
 

To the people walking past me and pretending not to see me:  It's six in the morning and we are the only people on this stretch of road.  Just lift up your hand and wave hello.  I know you are in the middle of telling a good story, and I won't engage you very long, but it would be nice to at least wave.  After all, we are all in this together.
 

To the ducks in the road:  Yes, I am going to run right at you; no I don't want to hurt you; and yes, this is as crazy as it seems.  But it might be safer for you in the long run if you move your issues off the road.
 

To the guy who says "run one for me": I would if I could.  Eat a dozen donuts for me and we will call it even.
 

To the neighbors: I am sorry you have to see me loop through the neighborhood so many times, in various states of decay and sweat.  But I have to return to my house for water and fuel, and there are only so many streets in this town. Thank you for your patience.  Feel free to join me anytime.
Happy running!

Joseph's Miracle Run

I wanted to let you know of a 5k in Salt Lake City, August 3.  It is called Joseph's Miracle Run, and will take place at This is the Place Park.  The background for this race comes from the life of Joseph Smith, who needed a surgery to save his leg that was infected after a bout with typhoid fever at age 7.  Amputation was the common treatment at the time, but one Doctor Nathan Smith was willing to try a new surgery to save his leg.  The surgery was successful and after a time Joseph recovered fully.  The run is to honor the 200th anniversary of the surgery, and funds raised will go to a scholorship endowment at the medical school that Dr. Smith founded.
To read the Ensign article on Josephs leg surgery go to:
http://www.lds.org/ensign/2013/06/joseph-smiths-boyhood-surgery-mercy-during-a-desperate-s iege?lang=eng

Entry to the race will get you entrance to the park for the day.  And as something special, I saw a notice that Elder Ballard will hand out medals to anyone under 12. So if you are in the area and looking for a race to run, this sounds great.  Have fun. 

Here is the race website:  
http://josephsmiraclerun.com/

Be nice to runners

True confession: I used to be a bit of a running snob.  I would see someone running down the street, and try to evaluate her form, speed, and whether or not I could beat her. Have I mentioned that sometimes I'm a bit too competitive? Anyway, this all changed after I had my first child.  I thought I had recovered pretty fast and was ready to start running as soon as the doctor cleared me.  I had run all the way through pregnancy, so it should be no big deal to jump back on that horse.  Boy was I wrong. My brain was telling my legs to go forward, but they were each marching to the beat of their own drummer. One knee drove forward, while the hips tried to run and hide.  My core was a bowl of jelly. And we won't even begin to discuss my newfound nursing bosom. Even my arms which should've been unaffected didn't seem to remember how to do their job.  I tried talking nicely to myself.  (its okay, you can do this.) Then I tried bribery (just to that corner and then you can rest). Next a stern lecture (get the lead out you slow poke, suck it up and run!), followed by pleading and bargaining (please keep going, I will give you a day off tomorrow if we live through this).  At some point during this trip around the block I realized anyone who saw me would think I was an uncoordinated oaf who had never run before in her life.  

Then I realized that the people I had been judging were possibly in the same boat.  Maybe they had major surgery.  Maybe they were former Olympians taking an easy day.  Maybe just running was a miracle. It really didn't matter.  The point was that everyone is at a different place in his or her training and race of life, and I shouldn't judge them for being someplace different than me (as I hoped no one was judging post-baby me). We are all in this together, and we should celebrate the fact that we are able to run at all.  I realized that like most things in life, it is impossible to determine what is going on in a person's life by watching them in only one situation, and maybe we ought to be a little kinder and more generous toward one another.  So cheer a little louder for the runners you see struggling along the side of the road today, and celebrate the joy of running. 

Dedication vs. Obsession

I have sometimes been called an obsessive runner.  I prefer to think of it as dedicated. In order to settle the debate once and for all, here are my distinctions.

You are dedicated if you run every day. 

You are obsessed if you run every day including holidays, vacations, your honeymoon, and the day your children were born (especially you women!).

You are dedicated if you run when you are feeling less than your best.

You are obsessed if you puke on your shoes and want to keep running. 

You are dedicated if you run in all kinds of weather.

You are obsessed if you own snow chains for your running shoes so you can run in several feet of snow.

You are dedicated if you look at the course map before you run a race.

You are obsessed if you memorize the entire race website and/or race bible before a race.

You are dedicated if you carry a watch and try to run certain splits during a workout.

You are obsessed if you can't sleep at night worrying about hitting those splits the next day.

You are dedicated if you know your PR from last year, and aim to beat it this year.

You are obsessed if you know every PR you have ever run for the last 40 years.

You are dedicated if you are careful about what you eat.

You are obsessed if you make your own bean-based vegetarian brownies to eat after you run.

You are dedicated if you scout the competition on the starting line.

You are obsessed if you have memorized the best times of all the other people on the starting line.

You are dedicated if you take your family to road races with you.

You are obsessed if your kids spend more time at races than in church. 

You are dedicated if you have a different running outfit for every day.

You are obsessed if your running duds get more wear than your normal clothes.

You are dedicated if you like to read and talk about running.

You might be obsessed if you start your own running blog so you can talk about running all the time.

Any other ideas? I'm still pretty sure I fall on the dedicated side of the line, with only occasional visits to the land of obsession, but I'd be open to feedback.  Happy running!

5 Things Not to Mention Around non-runners

Let's face it.  Runners have a unique vocabulary and unique set of issues.  My husband is a runner and an athletic trainer, and so sometimes get asked to dispense medical advice in social situations.  This doesn't bother him in the least. The other day at a party he was describing the proper way to lance and ooze blood blisters to a concerned parent, all while munching on appetizers.  This was perfectly normal.  However, he failed to notice that nearby friends had their faces frozen in horror.  I guess not everyone can stomach blood blisters with their brownies. 

So all this to say, that while it may be socially acceptable to talk about your bowel habits while waiting in line for the port-a-john at a marathon, it shouldn't make the cut for polite conversation. Perhaps not everyone is as interested as the runners in the group.  In order to help make the transition from running into sedentary society easier, here are some other taboo topics not to be discussed away from the  race course. (Although any of them are fair game with a group of fellow runners, so don't be shocked!)
If you want to blend in with non-runners, don't:

1. Mention your latest chafing issues with great detail on where it occurred and how much pain was involved.
2. Describe proper techniques for mid stride nose-blowing or spitting, and what happens when you miss.
3. Say anything about fartleks.
4. Describe exactly where they place the thermometer when you were checked for heat illness (though I'm told that if you are actually being checked for heat illness, you don't care where they stick it anyway)
5. Explain which flavors of clif bars give you gas.

If you find yourself at a loss for what to say when we remove these topics from the table, stick to safe topics like the weather or your favorite foods.  And if you still have nothing to talk about, find new friends.  Happy running!

Warming up

My sister in law is a non-runner who married into our family knowing we were runners.  Thankfully, she puts up with our sometimes strange habits and conversations.  But that doesn't mean she really understands them.  We had a conversation just the other day about warming up.  Why in the world, she wanted to know, would you go to a race, only to run several miles before the race, then run the race, and then run several more miles after the race.  In her mind, on the ideal race day you would show up, walk to the starting line, run, and then walk away afterward to enjoy the rest of the day.
I have to admit I see her point.  Her strategy is very reasonable for those who are there to enjoy the exercise, be social, and for anyone who won't be running hard that day.  However, she forgets to take into account those of us who are too competitive for their own good, old enough to know better, or who are slaves to the running log.
For those of us who are too competitive, if we jumped in the race without the warm up, it would be tight muscles and soreness the rest of the day.  Not to mention the fact that it would take the first third of the race to get up to racing speed.  The older I get, the more wisdom and necessity I see in the warmup.  It takes me longer to shake out the legs and get them ready to race.  I also know that the cool down actually allows me to walk the rest of the day by working out some of the soreness of hard racing.  Finally, sometimes I run long warm ups or cool downs just so I can log the miles, especially when working towards another longer race.
So if you are new to the idea of warming up, start by jogging a few minutes easily before picking up the pace in either a workout or race.  Then do the same thing afterward. It will make a difference in how you feel during and after hard efforts, and you will take a step closer to becoming a serious runner.  Which is, of course, what we all want to be.

Believe

One of my favorite running quotes comes from the journal of American Olympian Billy Mills. Several days before his Olympic 10000 meter race, he wrote in his journal, "God has given me the ability, the rest is up to me.  Believe, believe, believe."
Mills was not projected to be a factor in the race, and went out the first half at a pace that would have been his 5k PR.  He held on the second half, and found himself with the leaders in the last lap.  As he rounded the final turn, he kicked ferociously past the favorites to win the gold medal in thrilling fashion.
As inspiring as the race must have been, I find his words more inspiring.  In that simple statement, he teaches us several important things. First is a dependance on our Creator for our gifts and abilities.  Second is a belief that God expects us to contribute our share of hard work in order to realize our potential.  And third is that we are capable of amazing things when we believe in ourselves.  Sometimes you will be the only one who believes in you, and sometimes you will have to take great risks, but sometimes you have to go for it and just believe.

Dogs

I am not really a dog person.  I have been chased down the road too many times fearing for my ankles to really be fond of dogs.  The whole slobbery, barky, teeth-baring thing doesn't scream "best friend" to me. For those of you who,like me, run rural routes where leash laws seem to be optional, here is my guide for how to deal with pesky dogs by size, if you don't favor pepper spray. 

Anything small or low to the ground: try evasive maneuvers, yell at them, step over them, and when in doubt, punt (okay, I would never kick a dog on purpose but sometimes they run into my feet).

Medium sized dogs: throw stick and run when his back is turned.  Hope he doesn't actually retrieve stick.

Large dogs like Doberman, pit bull, German shepherd: Retreat. Quickly.

Bull: (ok, I know this isn't a dog but I really did pass one walking down the road I was running on one day). Wait for him to go wherever he wants. Give him plenty of space. Then run home wondering about your own sanity and the area in which you live.  

Oh, and if you want to stop attracting dogs, stop wearing bacon scented deodorant.

Happy 4th of July!

What better way to celebrate freedom than by running down the road with a bunch of strangers.  It was a great race in Idaho Falls this morning.  With over 1000 people, it was the biggest race I'd run in a long time. Turns out the competition was also quite a bit faster than last year, too.  I ran 20:35 to finish 7th among the women, a solid 20 seconds faster than last week, but still a ways from the elusive 20 minute barrier. I will attribute that to the focus in my training on marathon distance instead of 5k speed, and not just old age.  I still managed to walk away with a cash prize, as they award cash to the top 25 males and females. So that, along with a season best time combines to make a good race experience. My brother finished second at 16:05, so that was not too shabby either.

A far as the race itself goes, it was designed for runners.  The course, while not particularly interesting, was fast and followed the parade route so had a small number of spectators.  It was well organized, with a nice technical tee for all runners and prizes which encouraged serious runners. Very efficient, plenty of bathrooms, okay post race food, and finished early enough to get off to morning celebrations and parades.   Pencil it in to your race calendar of next year.

A big Welcome and Kudos to the newest members of team Off Balance, Breezy and Jesse.  The race had a team component which added the times of four team members, so they joined Steve and me to make a team.  Despite the heroic efforts of all four runners, we ended up in the fourth place position, finishing just out of cash prizes.  It was fun to have a team all the same and has given us something to shoot for next year.  Go team!

Unhitch the wagon

I once had a soccer coach who would occasionally tell us to "unhitch the wagon", as a way of telling us to get moving quicker after a ball.  Perhaps because it is such a vivid visual image, it has stuck  with me all these years later.  I think I appreciate the saying even more now because it feels like I am hauling a trailer around with me most days anymore.  Whatever the case, on days when I feel sluggish I remind myself to unhitch the wagon, and imagine myself removing the enormous trailer attached to my backside.  Guaranteed to make me smile,  it reminds me of quicker days when I could shift gears a bit easier, and for a moment I am fast.  So give it a try. Unhitch that wagon and run fast, if only for a few steps.  I'm sure you can pick up the wagon again on your way back home.