My Hour Long ADD Run...

My Hour Log ADD Run…

So this morning (not like it is so different from any other) I went out on my run full of random thoughts. They went a little something like this:

Wow what a great morning for a run. 63 degrees, new kicks, and my clothes somewhat match though the shirt is not a technical running shirt given its 100% cotton and it has a scout camp logo on it. My Garmin, the HR monitor, and the iPod nano (old school). I guess I am missing the IV feeding and the breathing mask to complete the look. The shoes (thanks to MD at Fitness Sports) really do not match ANYTHING I own or would own but they work. Oh nice, guess I have broken in these shoes officially as they now have mud on them. It’s all good. Bound to happen sometime and its not like I am wearing them to dine at the top floor of the Principle Building. High school. OMG has that been awhile. Chris G (AKA the fastest man alive), Stella A with her bionic leg, Avie, Pudrick, and for Bill M, I am guessing the pictures of me still have me running with my eyes closed. Now I wear sunglasses to avoid the awkward face. Carole D was such an inspiration in her love of the sport. Wish I could have loved running as much as she seemed to back in high school. Oh my knees…seriously they look fat. Maybe if I had the fat suctioned out they would look as good as Cindy Crawford from her workout video we use to use Freshman year in college. Oh wait, maybe that is what keeps them from being injured. Nevermind-not to mention, surgery and hospitals freak me out. Well maybe not so much since I have been working in one. Oh dear lots of police cars this morning. Must be the shift change. So nice to see people out running and walking and being active. Wow random stranger driving by with a Mountain Dew can in his hand. Breakfast of champions! Love that I am back at work. Oh must remember to text someone about an appointment for a client. REMEMBER, REMEMBER, REMEMBER! That poor squirrel. Wonder if he is related to the one that ran underneath my tire on the way to church a few years ago. Yes, I am not going to heaven for that…well actually I am not going to heaven for A LOT of things. I wonder how my dog Robert is doing speaking of heaven. That miniature schnauzer looks so much like him. I like that people actually are riding the bus around here. Good to see not everyone drives to work. I hope I can miss this last stop light as I have hit every one since I began. Good break-I guess though I am not killing myself today. What is that smell? Oh cigarette smoke. Must be coming from the apartment building to my left. NO, it’s from the guy who is walking just in front of me. What? Perhaps he feels he is using the walking to negate the effects of smoking? Look at all these guys out walking the purse dogs. Do people really not notice a human being is crossing the street? Perhaps an Afro Circus wig from Madagascar III would help me get noticed by cars? Almost home, is this really over? Okay well circle around my house once to ensure I get in the full hour. Back!

If you could actually keep up with this train of thought, perhaps you have a chance at keeping up with me…embrace your random thoughts!

(Disclaimer: any misspellings are due to the random thought process not to mention, my brain doesn't function normally during a run.)

What do uCarry while uTune?

As I was running one day, listening to my iPod Nano, my mind wandered and thought about what other people listened to on their headphones while running. I also thought about how “back in the day" I use to run with my tape player in my hand to have tunes while I ran up Old Forge Road and down Barringer through other various streets in town. At that point I never ran much more than 3-6 miles in one day. Seven years ago while visiting my home town I had a 16 miler on my schedule. I realized very quickly how small my town was when running 16 miles took me through my town and the two neighboring towns with miles to spare. After thinking about carrying the tape player (weight training while running) and then the disc-player (slightly less weight to carry but equally as awkward), I became very appreciative for the invention of the MP3 player. I also was very grateful for my brother who introduced me to my first Nano back in 2006. Can you really tell a lot about a person by what is on their MP3 player? I figure that I might as well share one of my playlists. Here is what my medium pace 5-miler consists of:

Song 2                                            Blur

Pale                                                Aesthetic Perfection

Lightwave                                      VNV Nation

Jackie Will Save Me                      Shiny Toy Guns

Sinnerman                                      Nina Simone & Felix Da Housecat

Barbra Streisand                            Duck Sauce

Mr. Saxobeat (Radio Edit)            Alexandra Stan

Easy                                               Paula DeAnda

So what does this say about me? Have I still been able to retain some mystery? Perhaps my 24-mile playlist would remove my enigmatic side? What do uTune?

My worst or perhaps dumbest race EVER...

Okay so while I was on my run this morning and doing my hill repeats I began to think back on my worst race. Well maybe in fact it was my two worst races…

Back in October 2008, I decided to be crazy and run a marathon for fun-which did not end pretty. Funny thing was this wasn’t the first time I had this crazy idea. The last time I ran a marathon for “fun” prior to this was quite amusing.  Picture a collegiate runner in July 1995 having left the team for 7 months deciding after her husband (at the time) thought it would be fun, to run the Deseret News Marathon. Yes that was me…oddly I was 21 and clearly was not thinking with all my neurons as the first thought that popped into my head was “its only 26.2 miles, how hard can it be”. It gets better.

So I arrived at the starting line that morning with maybe two and a half months at best, running 15 miles a week. No, that is not a typo; I literally may have run a few 3-4 milers 4-5 times a week. My attire consisted of a gray cotton sports bra, cotton running socks with my Saucony trainers, and some gray/blue plaid x-small men’s boxers from Gap. (No headphones-back then, we were tough-hahaha!) Do the boxers date me or what? A picture of that day would be worth a thousand words but I am blessed that no pictures have surfaced to date. Now if the attire hasn’t gotten a laugh out of you, perhaps the blazing pace I started with will? First mile 6:15. That’s right, how hard could this be as I was going downhill. So it was about a 7-10% downhill grade for most of the first 16 miles. This race was going to ROCK! Got done with about mile 5 and the pace slowed considerably over each passing mile, shocking, I know. An all downhill race with a grade like that will wear you down.  I got to about mile 17 and realized that perhaps my nutrition strategy of ONLY consuming the sports drink which I had NEVER tried before wasn’t such a super great idea. I made a B-line for a heavily shaded area. After the pit stop, reality was setting in BIG TIME. I looked at the mile marker which said 18 and I wanted to cry. BUT because I knew I had some doubters waiting at the finish line, I was not going to prove them right. I’m a fighter! Finally around mile 23, I did make “A” goal. I was able to hit the parade route before the Pioneer Day parade would start forcing others to use an alternative route. The finish line however looked like a mirage, the closer it seemed I was getting, the farther the finish line became. Goal number two finally was achieved when I crossed the finish line startlingly those who did not think I would finish. That’s right Marthas! Don’t tell me I can’t do something…it just motivates me. 

So I pulled out the race memorabilia that was mailed to me (cropped) so you can all see it. The medal, I am not sure where it went BUT I have proof of the first and WORST or perhaps better put “dumbest” marathon I ever ran. I decided after that, I would NEVER do another marathon again…OR WOULD I? Funny when I did run one for which I trained, I bettered this time by an hour and six minutes. Amazing what training can do for a person...

(Disclaimer: results may not be typical for all persons training for a marathon due to unknown factors etc. and names were changed to protect the innocent, oh wait just kidding this happened to be one of the many aliases I have run with)

Have You Thanked Your Pacer?

When it comes to running a half marathon at a particular pace, you have a few options:

1. One going to Runner’s World Website to print a wristband http://www.runnersworld.com/cda/marathonpaceguide/0,7167,s6-239-283-317-0-0-0-0-0,00.html

2. Running Times website http://runningtimes.com/Article.aspx?ArticleID=6763

3. Run PaceCalc which is an iPhone app, but there are all kinds of apps to help with this also

4. You can find a pacer if your race provides them

5. Talk your faster friend into registering for the race and running with you to your target pace

If you’ve run or watched a marathon or half marathon you may have seen a pacer or two. These are those individuals who wear the time marker typically on a long stick raised in the air so you can locate them at the start or during the race if you “get lost”. Some dress up in fun or crazy gear and some just wear the regular running gear and blend in other than the extension that is attached to the arm.

Let’s face it if you are running that far, a few laughs and cheering along the way can really help if you have a crazy, fun pacer.  For instance, when “that guy” who happens to appear at EVERY marathon at the half way point with the sign stating the obvious “You Are Halfway There!” NO KIDDING!  “Who gave you the date and time of this event?” “Note to self, ensure he gets the wrong date for next year.” These are some various thoughts that may go through your head at that point-at least the “kind” thoughts anyway. If you’ve not been fortunate enough to run a half or full marathon, trust me when you do, you will be WELL aware of each mile you have run.

If you aren’t lucky enough to have a person pacer you can use your Sharpie BFF and mark up your arm from the paces you can find from the above websites. This picture was my left arm (OCD Melinda wears her watch on her left arm EVERY race) from the PF Chang’s Rock and Roll Marathon. I refer to it as “light reading” during the marathon. Unfortunately I made it to mile 23 on target and then had a serious sugar issue and was put into an ambulance. Other than the super stud runners I was able to meet at that race, I also got to see Tiffany Amber Theissen as she ran the half…dating myself. Setting that aside, it is a great race and (even though it’s a little blurry) you can see how I set up my splits. My arm is only so long so I had it all laid out in 5 mile increments. If you are blessed with a forearm longer than mine OR have handwriting that is not as large, feel free to put what you can on it.

If you are lucky enough to have a friend who is willing to pace you, make sure they register for the event. As long as they are registered they can run with you (legally) and help pace you. We want to encourage all people who are running the race to register and not be a “race bandit”. (see article http://anywhere5k.com/2012/04/race-bandit/)

Best of luck in your next race and hopefully you’ll give the half marathon or marathon a try! Get your gait on and be sure if you use a pacer, thank them…they are doing it to help you achieve a race goal.

Are you a PURIST?

Once in a while I see in an article or hear a runner who claims to be a purist as they don’t run with an iPod or MP3 player. REALLY!?! That makes you a purist? Scratching my head at the fact that you wear a watch that syncs with the satellites, high tech shoes, and high tech clothing while you run doesn’t discount your purist definition? Merely removing tunes from your ears makes you a purist…I beg to differ.

So I began to think on yet another run, since I have LOTS of time to do that while running, what makes someone a “running purist”? I wear cotton t-shirts and cotton shorts for many of my runs, does that make me a purist? Perhaps if I got some of the cotton knee socks with the colored stripe around the top band, I would be more of a purist? If I run barefoot would that make me a purist? Perhaps taking racing to the same standard as in the first Olympics truly makes you a purist! (http://www.neatorama.com/2008/08/02/10-fascinating-facts-about-the-ancient-olympic-games/)

By definition on Wikipedia, “A purist is one who desires that an item remain true to its essence and free from adulterating or diluting influences. The term may be used in almost any field, and can be applied either to the self or to others. Use of the term may be either pejorative or complimentary, depending on the context. Because the appellation depends on subjective notions of what is "pure" as opposed to "adulterating" as applied to any particular item, conflict can arise both as to whether a person so labeled is actually a purist and as to whether that is desirable.”

While looking at the definition it appears that it truly is up to the individual. So perhaps whoever claims they are a running purist is correct. When you take a look at the advancements in running, is there anyone who can truly claim to be a purist by definition being “free from adulterating or diluting influences”? 

Running has come along way from the “olden” days. We have moisture wicking fabrics for every important spot of your body, GPS watches, and amazing kicks! Call me an “impurist” if you want but I will keep my iPod, thanks, and all the cool gadgets that make running what it is today. By the way these also seem to satisfy my OCD nature to keep stats on everything during my run. Personally, I feel if you are out running, you are a purist. You are keeping your body doing what it was designed and intended to do and that is MOVE. Does it get any purer than that? Enjoy where you run, what you wear and listen to while you run, and feel free to claim that you are a purist! I am a purist BECAUSE I RUN!!! Get your gait on…

How many of you would like to look this “smiley” during a 5K race? ME TOO! If you watched the Olympic 10,000m run Tirunesh Dibaba smiled during her 62 second last lap to win the gold. (http://www.tiruneshdibaba.net/) Obviously it can happen as I saw it on TV! I will be honest, this picture was taken an hour after I had finished and cooled down so I was literally “jogging” as I posed for this picture that was put onto a website and my running resume at the time.During my 4 miler this morning it got me thinking about what I wished I would have known in 2005 when I decided to come back after a nine year hiatus:

1.  Just do it! Yes that Nike phrase can certainly sum it up. Get out there and just run. Of course do so slowly and build up mileage no more than 10% every week or two.

2.  Run on various terrains. Train on a treadmill, trails, grass, gravel, cement, track, and asphalt. You will have your favorites of course but I can assure you that by working other leg and foot muscles from the various terrains you are doing yourself more favors than you realize.

3.  Get some books and READ as much as you can BUT do not become overwhelmed. Just read and learn all you can about the various systems like anaerobic, aerobic, and neuromuscular etc. how do these work together? Hal Higdon, Brad Hudson, and Jack Daniels (no not the adult beverage) all have great books. There are others.

4.  Find a 12-20 week training plan to train you for your specific distance. The authors mentioned above offer training plans for beginners, intermediate, and elites.

5.  If your workout calls for 1000m repeats or a particular interval maybe find songs that are the same in length to your pace and run through that song with the race effort and then take it easy for the prescribed time. Amazing what music can do for you! Also find new music every so often.

6.  If you feel uninspired, go to the Running Times site or Runners World site. Also look up some of the elite runners or find other runners who post stories etc. Maybe they have blogs that have suggestions as everyone has days and months of feeling sluggish etc. Maybe just reading will get you out the door that day. Get with a group. Many communities have groups for all levels and it’s a great way to meet people with similar goals. Also fun to have people to cheer you on and you for them during races.

7.  HILLS ARE YOUR FRIEND! You may not think so but hill workouts exert more of your muscle groups you typically do not work on a flat surface. They also help your running economy and your aerobic and anaerobic systems and SO MUCH MORE.

8.   Get a new pair of shorts or a shirt or some “go-fasters”. A new pair of shoes always makes you run faster! My daughter loves the new CRAZY colored running shoes they are manufacturing these days. Me---I’m the bland white shoe gal. My husband purchases a new pair just about once a month and we call it his “crack”. His eyes light up like light bulbs when the Nike shoes arrive.

9.  Find a pair of shoes that work for your gait or running style. If you pronate, supinate, or neutral, find a shoe to work with that so that you are less prone to injury. 

10.  WARM UP/COOLDOWN. I can not emphasize this enough. I am not one for stretching after or before my runs and physiologically there are articles out there that agree to either side. Regardless of your position on stretching, please get a good mile or two warm up and cool down before workouts and races. 

11.   Keep your music updated and count your strides. Physics, for those of you who may be science majors or had Mr. Krenichyn, moving forward is more efficient than up and forward or bouncing as you run. When you are running SUPER slowly for your warm up and cool down focus on this; are you taking short strides with 45 for 15 seconds, 90 for 30 seconds, or 180 for a minute? I put the figures in for you because when I am running, 2+2 does not always equal 4…HAHAHA! The shorter your stride, the less pressure you are placing on your leg muscles, which should help avoid shin splints and other jarring injuries.

12.   REST! Take rest and recovery seriously. Run slow on the easy days so that your body is ready to work hard on race day and workout days.  Don’t be afraid to take a day off

13.   ENJOY YOURSELF! This is the most important and one I lose sight of periodically. BUT find out what you love about running. My husband loves racing. He loses all sense of common sense when racing. I on the other hand LOVE the training that leads up to the racing. I have trouble racing if I do not feel I am at my peak shape. So I train more and race less. 

This list doesn’t stop here; add to it. DO what you love and what inspires you to run. Figure out ways to take the monotony out of various runs or workouts. Take some of my advice to heart and find what works for you. As always get your gait on and move forward!

Are you a runner or a jogger? That is the question.

I’ve heard a few times, “hey I saw you out jogging”. Incidentally one person in particular had seen me during a workout when I was “jogging” six-one mile repeats at 5:45 pace. Sure Mister, I was jogging. REALLY!?!

My cousin who has recently taken up road racing actually posed this as a subject for one of my blogs. I'm guessing since her training began she has been getting this question? Perhaps right after a tough run, thinking of a finger as she smiles and answers how many miles she "jogged"? 

It is interesting to hear people use the term jogging to describe what I affectionately refer to as running. I will admit I have jogged. I consider my pre-race warm-ups more of a jog as I am not doing anything too strenuous to warm up my muscles; just enough so that I am feeling fresh from the sound of the gun. I also consider it jogging when I am trying to keep the legs warm during a stop light in the Iowa winters. (By the way haven't these 90 degree plus temps been great?)

So what makes you a runner or a jogger? Perhaps it’s a personal judgment call? Whatever it is, I have to say I have lots of flutters in my heart for all of the people I see at road races. You are ALL winners and as far as I am concerned NO ONE comes in last! Even the last place person who may appear to the couch potatoes to be a jogger, still BEAT the couch potato. 

Feel free to honk or wave if you see me on the street. Please don’t ask me how my jogging is going or that you saw me jogging. Trust me, come along for a “jog” with me and I will set the record straight. Get your gait on and run or jog if you wish, I will be running. Will you be running or jogging that is the question…and how do you determine who is a runner and who is a jogger?