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.