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.