You've Been Chicked

Last weekend by bestest buddy competed in the Arizona Ironman.  While she was out swimming, biking and running for 12.5 hours, I needed something to keep myself entertained.  When I wasn't cheering on the athletes, I was taking pictures.

You've heard the saying, a picture is worth 1000 words.  In this case, four pictures tell the story of girl chicks boy.

Boy running along, minding his own business

Boy wonders if Girl can keep up

 Girl passes boy

Boy checks pace. Yup, Been Chicked

Happy Running!

Racing to Find Mojo

The lack of running motivation continues to plague me.  Running 3 miles without stopping is so hard for me to actually accomplish and once I start walking, there's not much at that point to keep me running.  With hopes to find my running mojo again, I signed up for the Arizona Road Racers summer series.  There are 5 races spread throughout the summer that are 5K's, except the 4th of July is a 4 miler.

I missed the first race since I was out of town.  Today was the 2nd race and the convenient location was only 4 miles away at Rose Moffet Park, Phoenix.

My goal was to run 9:15's and be sub-30min overall.  The first mile took forever and yes, I felt like stopping.  I knew the 1.5 mile mark would be tough because usually that's when I start walking on my runs at home.  I told myself walking wasn't an option but 10 minute miles or even 11's were an option. I really wanted to finish the race without stopping.

I finished in a personal worst time of 29:15 but overall I'm happy because I did run the whole thing.  I don't have my running mojo back but figure I have to keep getting myself out there. Next race is in 3 weeks on the 4th of July.

Happy Running!

The Gap: An Inspirational Video by Ira Glass

Over a year ago I received a camera for my birthday and I've been practicing on improving my photography. However, the image conjured in my mind doesn't equate to the finished image on my computer screen.  This gap leads to disappointment.  This video is timely since just this morning I thought maybe I should put the camera aside. But if I did that, I would ignore the killer instinct, wouldn't improve or lessen The Gap.

While the video targets creative people, it applies to runners too. The desire to get better yet having the inevitable disappointment.

Enjoy this video by Ira Glass.
THE GAP by Ira Glass from frohlocke on Vimeo.

Where did my running mojo go?

I’ve lost my running mojo.  Yea, I still run but without the love and the belief I’m doing what is mine to do.  I’ve put on weight, run slower and all without the spark, the desire to get out there and run.  I keep complaining about it but haven’t made a change.  You know that saying the definition of insanity is doing the exact same thing and expecting different results.

I decided it’s time to make a change. I set my intention to just get out and run.  An intention is different than a goal. A goal is a measurable activity such as I’m going to run 6 miles by a specific date, or run 8 minutes per mile in a half marathon.  If I started with just the goal and didn’t meet the goal, I would fail.  I wouldn’t know how to keep increasing my way towards the goal.  To me, that’s what an intention is, moving me forward to improvement and ultimately toward my goal.

When I have my running mojo it gives me such joy. I set my intention to get out and run knowing in turn, overtime, because I set my intention, I’ll get my mojo back.

My intention is to get out there.

Simple as that. 

If I know my intention is to run: 

• It will encourage me to get up when my alarm goes off when I truly want to roll over. 
• It will encourage me to enjoy the birds in the trees and not focus on being faster.
• It will encourage me to run past the corner and run one mile before I decide today’s not a good day for running.
• It will encourage me to run fartleks, a minute faster, a minute slower
• It will encourage me to not focus on where ‘I should be’. 

I know that by setting an intention and keeping in my mind, there is no place to go but towards it.

Have you lost your running mojo? Did you set intentions or goals to work towards getting it back?

Happy Running!

Pre-Race Crater Lake Rim Run Ponderings

I feel like I'm falling off the blog-a-sphere and life with my sporadic postings.  On Saturday I have a 13 mile race that I am ill prepared for.  Last year I trained on hills and this year I'm barely squeaking in my runs.  It's hot is my biggest excuse and my hammy isn't 100% but I'm still going out to run the Crater Lake Rim run, one of the hardest yet most beautiful races I've run.

This is my third year running the race and last year I told myself to reread my race reports so I would know what to expect.

I said this about the 2010 race -
Feeling tired on the last 3 miles.  The hill just kept going. I ran/walked up the hill and wonder if I hadn't stopped to walk would I not have walked any of it?  Its not that I don't believe in walking I just know that since I stopped once, I then gave myself an opening to stop again.

The 2011 race I expressed a similar tiredness but worse in that I truly never wanted to run again
 I started too fast, felt great on the downhills and faltered at 9.5 to the end on the hills. I ran/walked the last 3 miles up the hill and had zero mental toughness. Thoughts such as I never want to run this race again and I never want to run again crossed my mind. Each time I was passed, which was a lot the last 3 miles, I deflated a little more and wish I would have just dug deep and really pushed it. 

So this race is tough and since I'm less prepared I need to make sure I'm in the right mind set.  Here are my goals:

1. Enjoy the scenery
2. Start out slow
3. Give myself permission to walk the hills
4. Finish under 2:07

I am honored to be able to run the Crater Lake Rim run with the International Running Flag sent to me by Giorgio. After a failed trip to the Dollar Store, a trip to Walmart yielded a little American Flag for me to run with. I am going to email a friend in France to see if he would run with his flag and add it to the International Running Flag.

Watch for my race report and pictures of me with the American flag.

Happy Running!

Am I Meant to be Runner?

Ok, this is a whiny post but I'll try and keep it brief.  Over the weekend I pulled a calf muscle again; the same one I did in August.  What's frustrating is I posted last week about how I had a plan with speed work and now I'm injured again.

I'm hoping to lay low for two weeks and still run the Women's Half Marathon in two weeks.  I know it's a risk to run it and make it worse during the race. I have two weeks to decide what to do.

This leads me to the question Am I meant to be a runner?  I've had various injuries off and on this year and am wondering if I'm really not meant to be a runner.   Maybe I need to run only 2-3 days a week and make biking or something else more prominent than the running.  I could try yoga and at home DVD's.  I know there are lots of options and I can explore them.  I'm not sure what to do and I know there isn't an answer to the question.

Do you ever feel like maybe you just aren't meant to be a runner?

Happy Running!

Crater Lake Post Run Review

It's easy after a race to fly high if you do well or take out the baseball bat if you do poorly.  It's been a week since the Crater Lake Rim Run in Oregon and I've had time to reflect.  I looked back on my times and race report for 2010 and was surprised to see my time was faster this year by 11 seconds.  I thought I was 3 minutes slower but I was mistaken.  I can't actually say I ran faster this year because last year had a "bush stop" at mile 7.

Reflections:

• It's a hard race. One of the racers (she passed me about mile 10) said it was harder than Boston and she  had just run Boston in 2011 (we were both running our Boston jackets)
• My training was better this year adding hills
• I'll have to work on going out slower for my races.
• I need to work on my self-talk. One of my entries from last year is I called myself "stupid".  This year the self talk wasn't much better but I was aware and tried to refocus. I need to practice this on my runs so on race day I can refocus easier.
• I need to read my blog from the year(s) before. 
• This is the prettiest race course I've ever run.
• It's tough to train in the summer heat and have the fitness, mental focus and confidence to run a race in August. Perhaps if I don't have expectations except to enjoy, I'll have more fun.
• It's a race and it's most likely going to be hard. If it were easy everyone would do it.
• I want to conquer this race one day.  Next year...I'll be back.

Happy Running!

Sometimes It's OK to Say Today is Not the Day

The mindset for the 15 mile run was good. Beside being mad at the cat for the kitty antics of scratching the bed at 4am, the morning and prepartions for the run went well. Stepping outside yielded an unexpected chill but I knew it was temporary until the body warmed up.

At the beginning of each run there are aches and mind adjustments to get into a run, especially a long run.  Often it takes 2 miles to feel like a runner and get into the groove.  Today the stride wasn't fluid and each step felt like a stomp yet that should smooth out. At a mile I stopped to regroup and immediately felt better when resuming but that latest only a minute. The aching shins, the stomping footfall and the declining mental state made me decide suffering for 15 miles just to get the run in, wasn't going to benefit me.  Turning around, I decided to try again tomorrow.

Somedays it's OK to stop.  If it's an everyday habit of making excuses then that's different.  Choosing to run a workout on another day is smart running and could prevent injury as well. Even totally missing the workout will not cause Chicken Little to run around yelling the Sky is Falling. 

Sometimes it's OK to say today is not the day and I'll try again tomorrow.

Happy Running!

Stress Reliever

While I'm not the author of this, it is funny and makes me smile.  Have a great stress free day.


Stress Reliever

You might try the following method to relieve stress.

Picture yourself near a stream.  Birds are softly chirping in the crisp cool mountain air.  Nothing can bother you here.  No one knows this secret place.  Your are in total seclusion from that place called “the world.”

The soothing sound of a gentle waterfall fills the air with a cascade of serenity.  The water is clear.  The brook gurgles and the air is cool...

You can easily make out the face of the person whose head you’re holding under the water.

Look. It’s the person who caused you all this stress in the first place.  What a pleasant surprise.  You let them up... just for a quick breath... then

*splosh, slosh*!...back under they go...

You allow yourself as many deep breaths as you want.

There, now... feeling better?

Track Workout

Track workouts are hard because I forget that they have the word "workout" in them.  It's like each time I do one I have a mental adjustment when I realize that its tough.  Tonight was no exception.

This morning I was considering not going to track.  I was tired and had a gazillion chores to do and was very close to not packing my running stuff for track. I read Coach Deans post about "I'm not in the mood"  and realized that I just had to do it. (Ever see Shopgirl and he says "you said just do it" and so he did.  Love that movie).  Coach Dean says

There are times runners simply need to get out and do the work. Most of us (I’ll say almost all of us?) love running. But, there is a difference in loving to run and wanting to train appropriately for a target race and actually do what is necessary to improve. Moods cannot dictate this. Even personal preferences of workouts cannot dictate this (otherwise we will only do what we like or want). But, a Helter Skelter approach to training is a key reason why runners do not progress.

 He goes on to say

My advice to you is that regardless of your mood – do your scheduled workout. (Of course with the caveat stated above about reading your body.) Just get out and do it.
Three things will most likely happen:
1. You will surprise yourself that it isn’t as bad as you thought and you actually complete the workout. AND you feel better afterwards.
2. You definitely take a huge step in mental toughness – which you will need in your race.
3. You will be a better runner for it.

I packed my stuff thinking I could always change my mind and not run.  Come 5 pm there was no additional question, I knew I was going.

It's been about 3 weeks since I've done a track workout and even warming up I felt heavy and sluggish (I've felt this way for a couple weeks now on just regular runs).  It could be a combination of the following:

• I gave blood 2 weeks ago and haven't fully recovered
• My weight is up after last weeks robust eating and drinking
• My knee is still sore after my spill on the trail run
• My calf's are tight, some from my spill and/or compensating for my knee 
• Its getting warmer and takes more effort
• I like looking for reasons to complain

Our workout was 800, 400, 200, 1000; rinse and repeat.  The recovery time is a full recovery and in my opinion, way too long of 3 min, 2 min, 1 min then 5 in-between sets.  The 5 minute in-between the set makes sense but the other ones are too long.  Once the workout started the heavy legs left but I still felt winded and slow.  My times on the first set weren't too bad considering how I felt and I was certainly slower the second set but the times are better than I thought

Set 1 3:30, 1:39, 47, 4:28

Set 2 3:33, 1:42, 51,4:26

So I am glad that I got out there that I pushed through the sluggish and heavy feeling and got a quality run in.

Happy Running!

Training Misconceptions

One of the reasons for having a blog is to help you reach their goals.  When I first started running I absorbed everything I could about running.  If the bloggy world existed then (it may have and I just didn't know it) I would have been reading everything I could.  Many ideas were formed from Runners World, from things I heard, from what I thought (with no expertise basis) of what made a good runner, a good half marathoner or marathoner.  Many of those beliefs were wrong. I would compare myself to those false beliefs and not stack up very high against them.  Here are some of my misconceptions and how they have adjusted.  


Misconception #1- You must run every day.
You don't need to run every day to be a great runner.  My marathon training plan consisted of 4 days a week.  Last year when I was training for a marathon I built a schedule running 6 days a week.  That surely would make me a good runner and get me a BQ, or so I thought.  I got injured and was out for about 3 months.  Everybody is different and maybe you can  handle more days a week but 4 days a week is a good number for me. 


Misconception #2- You must run a lot of miles a week.
I thought when starting to train for a marathon that I should be AT LEAST 50 miles a week.  70 would probably be a better number.  These numbers were pulled out of thin air.  Last year I was so proud and excited that my training plan would put me above 50 miles.  But I never got there because I got injured.  This time around, my highest mileage week getting me to my BQ was 41.25 miles.  Again, you might be different and able to run more.  


I would truly love to run more days and more miles a week and maybe I will increase it.  However, the time commitment becomes greater and I can fit the 4 days/40 miles into a schedule pretty easily now.  Could I do 5 days?  50 miles?  Probably but what gives in its place?  


Misconception #3- Each week you must increase your long run and your overall miles.
For my weekly long run I would see saw  between a long long run (18-22) and a shorter long run(14-16 miles) towards the end of the training plan.  The long run paces I didn't worry about too much.  However, I did try and have the last few miles be at goal pace.  The shorter long runs were at goal pace.  In order to be able to run goal pace in a race, you need to train with miles at that same goal pace.


Every 4-6 weeks a decrease of 30% should be built into your schedule.  This allowed a break in the schedule and time for the body to recover.  I would look ahead in the calendar and try and plan my recovery week around a scheduled vacation or a race.   If you are feeling tired or feeling like you have plateaued (even if you aren't training for a half or a full), then you probably need to give yourself a recovery week.


Misconception #4- The pace for the miles doesn't matter and just do miles.
With your miles you also need quality miles (20% of your miles at 10K pace or faster) and goal paced runs to train yourself to run at your desired race pace.  My 4 running days consisted of 

• Speedwork.  This could be at a track or also fartleks (running faster for a time or distance).  I did 800's and worked up to 10x 800's (Yasso 800's). I also did ladders, 200,400,600,800,1000 and back down.  Or I would go to track with the running club and do whatever the coach told us to run.
• Tempo Run. I started with 2 mile tempo at 10K pace and built up to 4 miles.  Tempo runs are my least favorite and these would often turn into a tweener run ( a run between a tempo and a goal) or a whatever run...I was just running.  These are easiest if I run with John since he is naturally faster than me and I would try and keep up with him.
• Goal paced run.  Since 8:45's was my goal pace, I would have one of my mid-week runs be a goal pace run and also the lower mileage long runs be goal paced.  If you are training for a half marathon, a 10K, or a 5K you should build in goal paced miles too.
• Long run. If it was a shorter long run distance ( 14/16) then I would do goal paced after my warmup miles.  Otherwise I would just run whatever I felt like.

The numbers above are what I did training for a full marathon but it is the same concept for a half marathon, 10K and even training for a 5K. If you're training for a half marathon you still want speedwork, tempo runs, goal paced miles and just time being on your feet at whatever pace.

I have plenty more misconceptions but that's enough for now. 

What misconceptions about running and training do you or did you have?

Big Girl Panties

All day long I debated to do my long run today or not because of the rain.  I reasoned I could do it on Monday but I knew that I would be thinking about it all weekend long and then that would throw off my next weeks mileage and runs too.  The rain would let up a little but the forecast showed it was going to continue.  Around 2pm there were road closures, flash flood warnings and even tornado warnings.  What to do?


I want to thank everyone who commented from my post yesterday. I got great feedback regarding my shoes and  running in the rain.  Tina  said "Running in the rain is good practice in case it rains on race day"  and Kathy said " I have done a 20-miler after working all day; it's not fun, but when that is your only option you just put on your big girl panties and go for it.  As for the rain, it is a staple here in Oregon; I learned a long time ago that you can't let the rain keep you from doing anything - otherwise you would never do anything. You have to have the right gear though, it makes all the difference in the world. "  I loved the "big girl panties" and interpreted it as quit your whining and get out there and do it.  That was exactly what I needed to hear.  So I pulled on my big girl panties and headed out the door at 3:45 for my 20 miler.


Stepping outside the door I was hit by the wind.  Did I really want to do this?  At this point I was dressed like a Cyndi Lauper reject and there was no turning back.  

I started off too fast in an effort to get away from the office before anyone saw me dressed so tackily.  In my defense I had to dress this tacky.  I had to wear my SKINS, needed to wear the running skirt for the pocket to put my phone in and the neon night vest to be seen in traffic and the cap (that I had to hunt for in the office because I forgot one).  Later, I topped out the outfit with a headlamp too.


There was a lot of traffic running up 44th street and I had to wait at a number of lights and watch for people trying to make turns.  4 miles into the run I turned onto the canal.  I had the entire canal to myself.  There were no other crazy people out there.  I did end up setting 4 walkers and 3 kids on bikes.  A far cry from the busy runner/biker highway it often is.  


The rain wasn't too bad.  You can see in my splits where I slowed when running into the wind or through the mud.  The rain puddles were the best as I splashed through them.  Running through the puddles and mud I have solved the issue of when to retire my shoes.  They are now retired! The wind did have me wigged out some when I heard the wires above hitting together.  During a big wind storm a couple years ago one of my friends had a transformer come down into his backyard so I didn't want to run along the power lines and crossed over to the other side of the canal.  At mile 17 the lightening started and that helped me run faster (or so I thought...my splits were progressively getting slower.  Shortly after that I saw John.  He was running to meet up to me to run with me the final couple miles.


I am so very happy that I did the run and didn't talk myself out of it.  The weather was never that awful, it went well and my overall pace was pretty good.  I know that if it does rain on race day I can do it.  I don't have to be afraid of the weather.


Splits
8:21
8:30
8:33
8:47
8:59 (turned onto canal)
9:37
8:55
8:57
8:52
8:41
9:07
8:52 
8:46(talked to John.  He asked if he should come pick me up. No way!)
8:59
9:12
9:20
9:05
8:40 (John showed up and I started running quicker)
8:38
9:20 (heading to corner store to get gatorade)
8:40 (.47 mile)

Goal Pace Run

Yesterday I picked up cousins from the airport that are visiting for Thanksgiving.  Since they flew in relatively early, I had extra time in the afternoon and went for a run around 4pm.  The weather was really nice and I was able to wear shorts and short sleeve shirt.  Once I got running, it was pretty warm.  I ran a 4 mile out/back and worked at running it at goal pace.

My expectations for what it should feel like running are distorted and that is really hurting me.  I expect a 4 mile, goal pace run to be easy, enjoyable, like I'm gliding over the ground.  Afterall, its a short distance and isn't speed work.  Although I ran the first 3 miles too fast, it was still labored.  My breathing felt off, my foot hurt and it was kind of warm.  I want every run to include the runners high DURING the run.  With my expectations not being met, I lose more running confidence.  How can I race this Thursday in the Turkey Trot 10K?  How can I run my 20 miler this weekend?  How can I even run and qualify for Boston? And on and on.  Maybe after my 20 miler, I'll have some confidence back.  Maybe after more speed work it will come back.  I think what I really need to do is positive self talk and focus on what I can do.

Workout Guilt

After I hit 35 I had some pretty big changes and life lesson to learn. Truths and beliefs I had ingrained in me were critiqued, reviewed and in some cases thrown out. Life was turned upside down. During that time I began to realize the impact of guilt. I realized how family members, co-workers, friends and even how I used to guilt to drive behavior and results. Mainly I realized how much guilt impacted me and how unsupportive it is for me. This realization was just that...a realization and something that I try and recognize but its not something I have been able to free myself of.

Monday night at track we ran 400's with a minute rest ( I got to run in my new Nike Free's) . The group was doing anywhere from 10 -16 with the bulk of the people doing 16 and Beth ran 14. I had decided that I would run 12 since it was the first time doing speed work in a long time. Beth and I have similar paces and besides the first couple that were too fast, we ran them at 1:44's. The first 8 went well and we took a 2 minute break. On the 10th one is when I started feeling it and I thought I'd run 10. I had many excuses of why that would be ok. I kept running and did all 12.

Although I'm proud of myself for running 12 400's at a very consistent 1:44 lap, I felt guilty that I didn't run 14 with Beth. Or didn't run 16 like the rest of the group. It was getting hard and I made excuses that I'm coming off an injury and 3 miles of 400's is an excellent effort.

It has to do with havingness and allowing myself to feel like I've done well. Being impacted by guilt, my own and others, has prevented me from enjoying my accomplishments. There's always something else I could have..SHOULD have (bad thing to should on yourself) and not allow me to "have". I know that I had a strong workout, ran outside of my comfort zone and kept going even though 10, 11 and 12 were very tough. I'm getting stronger, building speed and endurance.