Last night I had 5 miles on my schedule to run. A friend of mine, Mark, has been riding his bike next to me while I run so I am not out at night by myself (I've had a couple of little scares). I didn't know where I wanted to run so I told him to pick the route. He gives me the direction and we head off. About a 1/4 mile into the run my running watch dies because I had forgotten to charge it. Mark looks up the mileage on his iPad and we keep going. Another 1/4 mile my blinking butt light falls off and breaks open all over the road. I gather up the pieces and keep going.
I start feeling very sluggish and I just can't get a nice rhythm going. I figure it's the heat as it was still pretty warm out. As I am running Mark says this is probably not a good route to run by myself. It goes into an industrial part of town and there is not a lot of traffic. He figures he chose the route because it brings back memories of when he used to ride his bike down it as a child.
We get to the halfway point and turn around when I suddenly have to go to the bathroom. Not only did Mark pick a questionable route he picked one without a lot of gas stations. I decide to keep going knowing there is a gas station about a mile up. I get to the point I just can't handle anymore and suddenly run across the street where I see a good hiding spot. I had yelled my intentions to Mark but apparently he didn't hear me. I dump what I can in a few seconds (I was worried about witnesses), knowing that I will probably stop again at the gas station. Mark finds me after thinking I had been kidnapped right before his eyes and we keep going. We get to the gas station and I run in. Meanwhile, there is a group of five or six boys on bikes outside. They start asking Mark for money. He tells them no but they continue to talk to him. When I walk outside of the gas station there is Mark with all these boys circled around him listening intently. He was basically talking to them about making something of themselves instead of running around causing trouble.
We continue on our way now with a band of boys following us. They start swearing and making disrespectful comments so Mark stops and tells them if they follow us they have to stay behind us and be respectful. Of course, this just makes it worse and they start ramming their bikes into the back of Mark's. Now, keep in mind these are little kids between the ages of 9-15. So, anytime Mark stopped and got off his bike they were afraid he was going to hit them or something so they would jump off their bikes. One of these times he goes ahead and picks up two of their bikes and throws them over a fence, hoping to give us a little time to get ahead. It doesn't work. Now, they start throwing rocks at us. After being hit a few times, Mark has had enough and stops in front of a pizza place. He makes a move that makes the boys think he's getting ready to fight them and, of course, they jump off their bikes. He grabs one of the bikes and we go inside the pizza place and tell them to call the cops. The boys hear cops and are out of there.
The police come, we tell them the story, and they take the bike. We know the police really couldn't do anything at that point but we got some gratification out of the fact one of them was without a bike. We figured that was the end of that.
However, the next morning on the way to work, Mark sees the boys. He slows down next to them and as soon as they see who he is they take off. Mark follows them and calls the police on his cell phone. The police were able to catch two of the boys! YAY MARK!
So, there you have it! If you are finding your running is becoming a little boring just take the more questionable route, or not.
Friday, July 27, 2012
Wednesday, July 25, 2012
Motivation
I have had a quite a few conversations lately with people about motivation. Motivation: the desire to DO! I have my days but for the most part the motivation to run has not been a problem for me. I think it might come with the fact that I am a little competitive but I also like the way it makes me feel when I have finished a run I had scheduled. I love that great feeling of accomplishment. A lot of people seem to have a problem with being motivated to exercise. Here are a few tips:
Set goals! I keep scheduling races and running events because I know I have to run them whether I train or not. It will be a heck of a lot easier to run them if I train so I keep running. I also like to set time goals. Some say that takes the fun out of running but, like I said before, I am a little competitive especially against myself.
Schedule your workouts! I HAVE to have a schedule of what days I am running, how many miles I am running and what time I am running. You can also do minutes instead of mileage. Scheduling your workouts makes sure you get them into your busy day. Schedule them just like you do anything else. Don't just say I am going to exercise 3 times this week, put them on your calender with a time and how long.
Exercise with a friend! You can't make excuses if you've told someone you are going to meet them somewhere to exercise. And the time will go by so much faster. I have ran by myself for a long time but I just recently joined a running group for my long runs on Saturdays and it is so much fun! And nobody understands my running obsession except for others with the same problem :)
Reward yourself! I just read recently about someone who is going to pay themselves $1-$5 for every day they exercise (What a great idea Natalie!). And when she reaches her size goal she is going to buy herself a new outfit. I also read another blog where she made a reward chart. 10 lbs = a new shirt, 20 lbs = a massage, etc. You could also do this with number of workouts instead of weight loss.
So get motivated and get movin!!
Set goals! I keep scheduling races and running events because I know I have to run them whether I train or not. It will be a heck of a lot easier to run them if I train so I keep running. I also like to set time goals. Some say that takes the fun out of running but, like I said before, I am a little competitive especially against myself.
Schedule your workouts! I HAVE to have a schedule of what days I am running, how many miles I am running and what time I am running. You can also do minutes instead of mileage. Scheduling your workouts makes sure you get them into your busy day. Schedule them just like you do anything else. Don't just say I am going to exercise 3 times this week, put them on your calender with a time and how long.
Exercise with a friend! You can't make excuses if you've told someone you are going to meet them somewhere to exercise. And the time will go by so much faster. I have ran by myself for a long time but I just recently joined a running group for my long runs on Saturdays and it is so much fun! And nobody understands my running obsession except for others with the same problem :)
Reward yourself! I just read recently about someone who is going to pay themselves $1-$5 for every day they exercise (What a great idea Natalie!). And when she reaches her size goal she is going to buy herself a new outfit. I also read another blog where she made a reward chart. 10 lbs = a new shirt, 20 lbs = a massage, etc. You could also do this with number of workouts instead of weight loss.
So get motivated and get movin!!
Tuesday, June 26, 2012
Favorite Running Gear
Running can be both a really inexpensive and a very expensive sport depending on how many "extras" you want to run with. I only bought shoes when I first started and just wore my cotton t-shirts and pants. The more I ran the more comfortable I wanted to be. The first luxury I bought was tech clothing followed by a running watch. There is a lot of running gear out there and I always found it helpful to ask fellow runners what they tried and liked. So, I have decided to compile a list of running gear I love and can't run without.
Running Clothes - Technical! Unlike cotton clothing, synthetic fabrics, such as CoolMax or Dri-Fit, wick moisture away from your skin. Cotton is heavier, doesn't breath well, and doesn't dry off if it gets wet. As a side note on clothing, if you are a woman, make sure you get a well supported sports bra. I also LOVE running skirts!
Running Watch - I CANNOT run without my Garmin Forerunner 305. It is by far, the most expensive piece of running gear I own but definitely worth it! If you are going to be doing a lot of running, you will want a running watch. It gives you your speed, distance and pace along with many other awesome features. There are many running watch options out there but this is the only one I have owned so I cannot give you a proper comparison. However, I have found most runners like the Garmin. There are much smaller models out there then mine, which would be my only complaint. Mine is pretty bulky.
Hydration - I bought a hydration belt before my last Ragnar and loved it. I got the Amphipod Hydration Waistpack. The bottle is flat on one side so it doesn't dig into your back. There is a zipper pocket to carry keys or other items (I actually put my ipod in there instead of using an arm band.) It is very easy to pull out the bottle even while running. It stays very secure and does not bounce. I have tried a Camelback and like the belt much better. The Camelback made my back too hot and moved around too much.
Shoes - We all know how much I love my Vibram Five Fingers. I haven't personally tried out the Merrell Road Glove (or Dash Glove for Women) but my husband loves his. I have also heard a lot of good things about the Newton Trainers which gives you cushion but is designed to make you run forefoot/midfoot which is what you want.
Music - I think any small music device would work just fine (I use an Ipod touch) but the thing I want to tell you about are RunPhones! My ears are on the small side and any ear buds I tried would just fall out of my ears. I finally found RunPhones and I LOVE them! It is basically a sweatband with speakers inside. You can take out the speakers and wash the band. They are AWESOME!! They have a "summer version" and a "winter version". I really don't see the point in get both unless you have extra money lying around. The summer version keeps my ears warm in the winter and they don't get too hot in the summer.
Comment with any other gear you have tried and love!
Running Clothes - Technical! Unlike cotton clothing, synthetic fabrics, such as CoolMax or Dri-Fit, wick moisture away from your skin. Cotton is heavier, doesn't breath well, and doesn't dry off if it gets wet. As a side note on clothing, if you are a woman, make sure you get a well supported sports bra. I also LOVE running skirts!
Running Watch - I CANNOT run without my Garmin Forerunner 305. It is by far, the most expensive piece of running gear I own but definitely worth it! If you are going to be doing a lot of running, you will want a running watch. It gives you your speed, distance and pace along with many other awesome features. There are many running watch options out there but this is the only one I have owned so I cannot give you a proper comparison. However, I have found most runners like the Garmin. There are much smaller models out there then mine, which would be my only complaint. Mine is pretty bulky.
Hydration - I bought a hydration belt before my last Ragnar and loved it. I got the Amphipod Hydration Waistpack. The bottle is flat on one side so it doesn't dig into your back. There is a zipper pocket to carry keys or other items (I actually put my ipod in there instead of using an arm band.) It is very easy to pull out the bottle even while running. It stays very secure and does not bounce. I have tried a Camelback and like the belt much better. The Camelback made my back too hot and moved around too much.
Shoes - We all know how much I love my Vibram Five Fingers. I haven't personally tried out the Merrell Road Glove (or Dash Glove for Women) but my husband loves his. I have also heard a lot of good things about the Newton Trainers which gives you cushion but is designed to make you run forefoot/midfoot which is what you want.
Music - I think any small music device would work just fine (I use an Ipod touch) but the thing I want to tell you about are RunPhones! My ears are on the small side and any ear buds I tried would just fall out of my ears. I finally found RunPhones and I LOVE them! It is basically a sweatband with speakers inside. You can take out the speakers and wash the band. They are AWESOME!! They have a "summer version" and a "winter version". I really don't see the point in get both unless you have extra money lying around. The summer version keeps my ears warm in the winter and they don't get too hot in the summer.
Comment with any other gear you have tried and love!
Thursday, June 14, 2012
Party on the Run!
Get up early, about 5am, eat breakfast from a gas station, drive around in the car, get out, walk around, get back in the car, get out of the car and then go for a run. Get in the vehicle immediately after the run DO NOT STRETCH and drive around, go do errands, whatever. DO NOT SHOWER. Eat again, sit around, go find a construction site with a rank smelling port-a-potty and no toilet paper, then go for another run. You should be getting sleepy about now. Find someone who talks non-stop and ask them to talk to you while you try and sit quietly. It is very important that the non-stop talking occurs for the next 7 hours. DO NOT SLEEP. It should now be nighttime and you should be very tired. DO NOT SLEEP. Turn on the TV, find PBS and a show about wild animals, turn up the volume on the TV. Kick back on the couch with your spare roll of toilet paper that you carry with you everywhere after the port-a-potty incident, close your eyes and just when you are about to sleep, the wild animals should start to roar, this should continue for 2 hours. If it is effective roaring, you will laugh from delirious tiredness and wonder when you can get up and run again. At 3 am, get up and go outside, walk around, get in and out of the vehicle for good measure, drink some luke warm coffee or hot chocolate, take Pepto Bismal for the upset stomach and then go for another run. By this point you should be tired, smelly, stiff and sore but well trained for losing your Ragnar virginity.
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| And this is what you look like when you are all done! |
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| Make Friends |
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| Enjoy the Scenery |
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| Feel the Love |
Monday, May 14, 2012
Shin Splints
Shin splints are NO FUN to put it nicely. The friend I have been coaching told me every time he would run he'd get shin splints. So, I offered a few tips of advice when we started his training and his shins have hardly complained. YAY! Shin splints are something I know about all too well. I suffered with them for about a year after I started running. Here are are the things that helped me the most:
*BUY NEW SHOES: I have mentioned this before. You cannot run in your old, comfortable shoes that you've had for years. If you are going to start running you will need to buy new shoes. You will also need to buy new shoes every 300 - 500 miles or every 6 months. If you are feeling new pains and it's close to that time, there is your indicator that it is time. The exception to this rule are shoes like mine with no sole to break down. You just have to change those out whenever you get holes in them. My last pair lasted a year but that would obviously depend on how much you ran and on what kind of terrain.
*STRETCH THOSE CALVES: Even though our shins are part of the front of our leg, the root cause of shin splints are from tight calf muscles. When the calves are tight it pulls up our heel which in turn pulls the front of our foot down. This puts strain on the front of the leg which is not strong enough to handle it. The stretches that helped me the most were wall pushups (scroll down and there are 3 variations of wall pushups).
*STRENGTHEN FRONT LEG MUSCLES: Since those front leg muscles are not strong enough right now, make them stronger. My favorite strengthening exercises were walking around on my heels for 60 seconds and then walking around on my toes for 60 seconds. I also stood up against a wall with my feet out about a foot and lifted up my toes 30 times slowly and then 30 times fast, rested for 1-2 minutes and then repeated.
*ICE: After running ice your shins for 20 minutes while elevated, take the ice off for 20 minutes and then ice again for 20 minutes. If you don't have 60 minutes at least ice for 10-15 minutes with legs elevated. Also take some ibuprofen.
*MID FOOT STRIKE: Try not to heel strike. This is the main reason why I no longer had shin pain after switching to my Vibram Five Fingers. They forced my foot to strike the ground in the middle instead of the heel.
*RUN SLOWER: This is something that has really helped my friend. By running slower he started building up the muscles in his lower legs. It made his muscles sore (which is a good thing because he knew they were getting worked out) but his shins didn't hurt.
*BUY NEW SHOES: I have mentioned this before. You cannot run in your old, comfortable shoes that you've had for years. If you are going to start running you will need to buy new shoes. You will also need to buy new shoes every 300 - 500 miles or every 6 months. If you are feeling new pains and it's close to that time, there is your indicator that it is time. The exception to this rule are shoes like mine with no sole to break down. You just have to change those out whenever you get holes in them. My last pair lasted a year but that would obviously depend on how much you ran and on what kind of terrain.
*STRETCH THOSE CALVES: Even though our shins are part of the front of our leg, the root cause of shin splints are from tight calf muscles. When the calves are tight it pulls up our heel which in turn pulls the front of our foot down. This puts strain on the front of the leg which is not strong enough to handle it. The stretches that helped me the most were wall pushups (scroll down and there are 3 variations of wall pushups).
*STRENGTHEN FRONT LEG MUSCLES: Since those front leg muscles are not strong enough right now, make them stronger. My favorite strengthening exercises were walking around on my heels for 60 seconds and then walking around on my toes for 60 seconds. I also stood up against a wall with my feet out about a foot and lifted up my toes 30 times slowly and then 30 times fast, rested for 1-2 minutes and then repeated.
*ICE: After running ice your shins for 20 minutes while elevated, take the ice off for 20 minutes and then ice again for 20 minutes. If you don't have 60 minutes at least ice for 10-15 minutes with legs elevated. Also take some ibuprofen.
*MID FOOT STRIKE: Try not to heel strike. This is the main reason why I no longer had shin pain after switching to my Vibram Five Fingers. They forced my foot to strike the ground in the middle instead of the heel.
*RUN SLOWER: This is something that has really helped my friend. By running slower he started building up the muscles in his lower legs. It made his muscles sore (which is a good thing because he knew they were getting worked out) but his shins didn't hurt.
Monday, May 7, 2012
In the Beginning
I have recently given a few people the running bug. I have even started coaching a friend of mine. So, I decided to write about how I got started. A couple of friends of mine called me up and told me I was going to run a 5K with them and I needed to start training. I told them they were crazy but ended up doing it anyway (they were very persuasive). I used the Couch to 5K program. I would recommend this program to ANYONE who has never ran or has not ran in a long time. Once you decide to start the program, sign up for a 5K that is scheduled soon after you will be done so you have a goal to meet. Also, tell people you have started running so they will be asking how it is going whenever they see you. I would also recommend getting new running shoes asap and plan on spending around $100 (when you look at the cost of other sports, this is pretty cheap). I had knee problems when I first started running so I got new, but cheap, running shoes. The knee problems went away for a little while but came back along with shin splints. I then went to Salt Lake Running Co. and had a running analysis done. They recommended some shoes and I did alright with those for a little while but I was still having shin splint problems. I finally decided to try Vibram Five Fingers Bikilas after running for about a year with constant problems. I have ran in the Vibrams for a year now and have never looked back. Not only did it get rid of my shin splints but I have had NO running problems at all. I just bought my second pair today (regular running shoes only last about 3-6 months depending on how much your run). I LOVE THEM!
My husband is one of the people I gave the running bug to. He has always been intrigued by my new footwear but his toes on one foot can not lay flat. He went to the shoe store and really liked the feel of the Vibram Merrell Road Glove which I hear is another great option. It allows you to run the way you were intended to run but still looks like normal shoe (ie no toes). My friend that I started coaching is going to pick up some shoes tomorrow. I will keep you updated on both my husband and my friend's outcome. My next post will explain the benefits of running "barefoot".
Want to start running but still have some questions? Feel free to post them here in the comment section and I'll do my best to answer them.
My husband is one of the people I gave the running bug to. He has always been intrigued by my new footwear but his toes on one foot can not lay flat. He went to the shoe store and really liked the feel of the Vibram Merrell Road Glove which I hear is another great option. It allows you to run the way you were intended to run but still looks like normal shoe (ie no toes). My friend that I started coaching is going to pick up some shoes tomorrow. I will keep you updated on both my husband and my friend's outcome. My next post will explain the benefits of running "barefoot".
Want to start running but still have some questions? Feel free to post them here in the comment section and I'll do my best to answer them.
Tuesday, May 1, 2012
Caution: May exhibit obsessive behavior while training
42,194,988 millimeters. That's how far I will be running in 136 days from now. 26.2 miles....why? Because I am insane and I am trying to keep my sanity, of course. While training for other races I have found I like Hal Higdon's training plans the best. I will be modifying it a bit to take into account my upcoming relay races but, here is a rough overview of what I've got in store for me for the next 4 months:
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|---|
| 1 | Rest | 3 m run | 5 m pace | 3 m run | Rest | 8m | Cross | |
| 2 | Rest | 3 m run | 5 m run | 3 m run | Rest | 9m | Cross | |
| 3 | Rest | 3 m run | 5 m pace | 3 m run | Rest | 6m | Cross | |
| 4 | Rest | 3 m run | 6 m pace | 3 m run | Rest | 11m | Cross | |
| 5 | Rest | 3 m run | 6 m run | 3 m run | Rest | 12m | Cross | |
| 6 | Rest | 3 m run | 6 m pace | 3 m run | Rest | 9m | Cross | |
| 7 | Rest | 4 m run | 7 m pace | 4 m run | Rest | 14m | Cross | |
| 8 | Rest | 4 m run | 7 m run | 4 m run | Rest | 15m | Cross | |
| 9 | Rest | 4 m run | 7 m pace | 4 m run | Rest | Rest | Half Marathon | |
| 10 | Rest | 4 m run | 8 m pace | 4 m run | Rest | 17m | Cross | |
| 11 | Rest | 5 m run | 8 m run | 5 m run | Rest | 18m | Cross | |
| 12 | Rest | 5 m run | 8 m pace | 5 m run | Rest | 13m | Cross | |
| 13 | Rest | 5 m run | 5 m pace | 5 m run | Rest | 19m | Cross | |
| 14 | Rest | 5 m run | 8 m run | 5 m run | Rest | 12m | Cross | |
| 15 | Rest | 5 m run | 5 m pace | 5 m run | Rest | 20m | Cross | |
| 16 | Rest | 5 m run | 4 m pace | 5 m run | Rest | 12m | Cross | |
| 17 | Rest | 4 m run | 3 m run | 4 m run | Rest | 8m | Cross | |
| 18 | Rest | 3 m run | 2 m run | Rest | Rest | 2 m | Marathon |
I won't be running a half marathon. I'll be replacing it with a relay plus another relay a month before the marathon. I'll probably take a few extra days off after the relays as I am usually pretty sore.
My next research project will be carb-loading while running. Your muscles and liver can store about 1,200 to 1,500 calories but the stored energy is typically completely utilized in 2 hours! I know for a fact I won't be finishing the race in 2 hours so I am going to need some extra energy during the race. Any seasoned marathoners have some advice for me?
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