Run Jan Run

This is me, three years ago, when I gave up the miles for the muscle.

After focusing on running for the prior 14 years, I decided I wanted to see how far I could get in an online physique photo competition. The main focus of my workouts became weights, weights, and more weights. My running time diminished from miles to minutes of all-out sprints on my treadmill. Short, high intensity cardio that wouldn’t eat away at the precious muscle I’d built was the name of my game. I got strong, leaner than I’d ever been, and I won 1st place in my division.

Fast forward three years, and I’m focusing on the miles again instead of the muscle. Most of last year was spent training for a marathon, and while I continued to lift a couple times a week, it was a half-hearted attempt at best, and while I still have a pretty good pair of “guns”, I did lose some of my hard-earned strength. Little niggling aches and pains began to pop up, and I took it as my sign to try and regain some balance in my workouts.

Lately I’ve done some research on the importance of strength training for runners, and it reinforced what I’d been suspecting - to run long (and continue to do so injury-free) it’s important to get strong. Runners should lift heavy - we build our endurance through our runs, and need to build our strength by lifting heavy weights 2-3 times per week. Deadlifts, squats, pull ups, pushups, rows, overhead presses…these exercises train movements and not just muscles. Runners move, so it only makes sense to train your body to move strong.

It’s also important to do the strength training that focuses on those small muscles in the core that no one sees (I’m not talking 6-pack abs here either). This  http://www.therapeuticassociates.com/sports-medicine/stability-routine/ is one of the best compilations of running stability exercises I’ve been able to find. Watch the short clips and learn to do them right.

I don’t plan to ever give up the miles again - I love running too much. However, I’m never going to give up my strength either. It’s going to help me keep running until I’m 150. Heavy weights twice a week, and stability training 3 times a week - that’s my plan to get strong so I can go long.

I’ve never been crazy about numbers. Math has always been somewhat of a mystery to me, and until I became a teacher, I did a pretty good job of avoiding it. When I became a personal trainer I learned to compute macro percentages, calorie equations, rep maxes…but I never thought of them as numbers (not the evil kind anyway).

Since I’ve been highly focused on running, the numbers have been creeping back into my life. At first I didn’t notice, because numbers are sneaky like that. Just when you think they’re gone - BAM! - they’re in your face. I’ve never connected running with anything horrible, you know, like math, but the numbers rule just the same. Training paces, miles run, distances, heart rate percentages. They all involve numbers, and most runners tend to take them very seriously. All this computing has me thinking about all the numbers in my running, and how important they really are.

Let’s talk about paces. Long runs are at an easy pace, except in the middle or end when they’re not. Training plans tell you (in numbers) how far, how fast, and how often to run. Garmin is always spewing numbers at me in the form of distance and pace. I don’t do heart rate, but there are plenty of numbers to be had there as well. How important are these numbers?

As runners we’ve diligently followed the numbers on various training plans, sometimes with good results, sometimes not. We’ve all lost sleep over miles not run, paces not hit, and weekly mileage that was either too much or not enough. On race day, did it really matter? My guess is that the numbers matter a little, but not as much as we think. We all know runners, and we may be those runners, who follow a plan to the letter and still don’t achieve the desired result. We also know runners, and we may be those runners, who don’t follow any plan and have great results.

I’ve been both kinds of runner, and have had both kinds of results. This year, I’ve decided to diminish the power of the numbers and bring back the power of the words. Words like fun and enjoyment. Run as much as possible, sometimes fast, sometimes slower, sometimes far, sometimes short. Check that out - a training plan without a single number!

When I hit the GO button to register for the Phoenix R&R Half in January, I had visions of palm trees and sunshine dancing in my head. Maybe I should have looked out the window to see the snow and ice covered streets first. Sure, running a half marathon in a warm climate in the middle of winter sounded like a great plan for my sunshine-deprived self. What I forgot to consider is how diffucult it would be to train decently when most days the wind speeds exceed the temps, and hitting the freezing mark seems like a heat wave.

Hello treadmill. I’ve owned a treadmill since I started running nearly 20 years ago. I’ve never really hated running on it, but much prefer being outside pounding the pavement, even in cold weather. Cold weather - not this sub zero crap we’ve had for nearly a month straight. Yes, I’m thankful that I can roll out of bed and head downstairs to get my miles in, but I’m also concerned how all this treadmill training affect my running when I get back on the road.

I’ve read the articles about how to make running on the mill more like road miles, and I’m doing all the things I’m supposed to, according to the experts. It’s comforting to know that there are runners who have done mega miles on a treadmill and performed well in their goal race. It not comforting, however, to read about how your stride and gait change, treadmill running creates muscle imbalances, and multitudes of other onimous things that could happen (like my feet coming right off my ankles!). Okay, maybe I didn’t read about the last one happening…

With the half now three weeks away, I’ve abandoned all hopes of a PR and will be extremely grateful if I can even run without a moving belt underneath my feet. Even if it’s my slowest half ever, the sunshine and palm trees will help soften the blow of a less-than-stellar finish time! 

On Oct. 7, 2012 I ran my second-ever marathon. It was the Long Beach International Marathon, and it was utterly amazing! After months and months of training and anticipation, the day finally came, and it was spectacular. Although I can replay the entire day in my head like a favorite movie, I won’t bore you with details that may only be spectacular to me. A few highlights…

The weather was comfortably warm from the minute I stuck my torso out the hotel room window at 4 a.m. I remember hearing it was mid 60s at start time. Perfect temp for this hates-cold-weather runner! I remember standing in our starting corral, feeling so blessed that the day was finally here and both my husband and I were toeing the line healthy and ready to run. I rarely get emotional when I near the national anthem sung, but that day I did - big tears filled my eyes as I looked around at the beautiful palm trees, the ocean in the distance, and the thousands and thousands of runners surrounding me.

When our wave started, I was so excited I think I danced across the starting mat. Running alonside the Queen Mary left me breathless (and not from running). Our miles and miles along the ocean filled me with a feeling of peace that I can’t describe. I remember thinking at one time that life would never be more perfect than at that minute. I was doing what I love, in a place I love, with the person I love.

Running through the Cal State Long Beach campus was everything I had read about and more. The students, athletes, and even the marching band lined up to show their support. The signs were hilarious - “You trained for this longer than Kim Kardashian was married”…”Great job random stranger”…”Better you than me”…”Why 26.2? Because 26.3 would be crazy!”

At mile 21 I heard MC Hammer singing Can’t Touch Thisand I was feeling so good that I actually danced for a second or two. Shortly after my dance, my husband got acquainted with THE WALL. Hopefully it was unrelated to my dance…The next five miles were the longest miles I’ve ever run. He wouldn’t tell me what hurt, and his pace slowed tremendously. At one point I looked beside me and he was gone - as I looked over my shoulder I saw him slow to a walk. As he started to run again, I started to talk, and talk…and talk. Constant reminders to him about how much he wants this, how close we were to the finish. I also sent up a barrage of prayers, asking for help getting him across the finish.

As mile 25, somehow he kicked it up, and we ran our fastest mile to the finish. If you’ve finished a marathon, you know how I felt crossing the last timing mat. It’s impossible to describe, because no one has yet invented the words to do it justice.

That was almost 3 months ago, and regular life has once again taken over. But not so much that we haven’t set some pretty lofty goals to keep us lacing up day after day. Let’s see…one is to run a half marathon every month, another is to run 13.1 in 25 different states, and let’s not forget about striving for a century of halves (hopefully completing all 100 before I’m 100 years old). 

The Wyoming weather has turned brutally cold and windy some days, so my treadmill is one of my most intimate friends these days. It’s all good though, because eventually the warm running weather will return, and it’s only 300 days, 15 hours, and 6 seconds until Long Beach 2013!

On a warm, sunny morning in September, I may have ended a beautiful relationship. It’s one I’ve treasured for over two years, but I’m not sure if I can go back to the way things have been. On Sept. 16, 2012, I set a new half marathon PR. Let me clarify that – I smashed my old personal best time and got a shiny new one that’s over four minutes faster!

                After the glow of being a Bad-A for 13.1 miles dimmed, I wondered why part of me felt a bit sad. It only took me a minute to remember that along with a new PR for a new distance comes the pressure, expectations, and desire to continue the march up the PR ladder.

                When I toe the starting line of a 5 or 10k, I’m fully aware of the competitive speed wench inside of me. I’m not there to enjoy the experience, I’m there to run as fast as I can, beat as many people as possible, and either improve my time or collect some age group bling. (I admit it - I’m a bling-a-holic). No so with the half marathon. I’ve always had speed, but never speed endurance. Besides, suffering for anything more than 6.2 miles has never appealed to me. That Sunday, for the first 9 miles of the half, I wasn’t suffering. In fact, I felt amazingly strong. When the suffering set in at mile 10, I knew I was too close to a PR to give in, so I blazed through. Was it fun? Not exactly. Did I cross the finish line with the usual “I just ran 13.1 miles” smile on my face? No, the smile didn’t happen until after I stopped gasping for air and the pounding in my legs subsided. When I put the 2^nd place age group medal around my neck, however, I knew a valued relationship had just ended.

                The half has always been my safe distance. No pressure, no expectations, because I knew I just couldn’t run fast enough, long enough, to ever place in my age group. I was content to know that my PRs would hover just below the 2:00 mark. Besides, what’s better than being handed a medal (more bling!) as soon as you cross the finish line? In a half, you don’t even have to win to get a medal! But having that 2^nd place shiny piece of fake silver hanging around my neck next to my finisher’s medal did something to me. It awoke that speed wench and made her take notice of a new distance.

                Giving credit where it’s due, I’m sure the 40+ miles per week I’ve been running to train for a full marathon didn’t hurt anything – running 13.1 miles felt like a stroll on the beach compared to the 20 mile long runs I’ve been doing. Or, maybe, I’ve had it in me the whole time. We’ll see who shows up next time I’m at the starting line of a half marathon. Will it be the PR seeking , knotted stomach, nervous me that usually shows up for races? Will it be the calm, no expectations, it’s all good half marathon lover? Right now I don’t have a clue which one of me will show up, but I can’t wait to find out.               

One of my favorite running places to hang out is the Another Mother Runner site, http://anothermotherrunner.com/2012/09/16/dimitys-10-running-answers/ and Run Like a Mother: The Book http://www.facebook.com/AnotherMotherRunner.  It’s an amazing community of women who love to run. We offer support, advice, and encouragement when it gets tough to keep all the balls in the air. Sarah started a 10 question game last week and challenged us to answer in our blogs. I’m challenging you to answer these questions in your blog, or in the comments section of mine.

Best Run Ever:Without a doubt it’s the 2012 Heart and Sole half marathon in Boulder, CO. It’s the first race I ever ran with my son, and his first half marathon. He overcame a leg injury, along with some training challenges, to run an amazing race. There aren’t words to describe the joy and pride I felt as I saw crossed the finish line with him.

Three Words That Describe My Running: essential, thankful, priority

Go-to Running Outfit:Nike running shorts, Zooma tech-tee, Brooks socks, Mizuno shoes. When it’s cold outside I trade the shorts for running tights and the tee for a long-sleeved Nike warm gear bright pink tee with as many layers over it as necessary. Oh, and let’s not forget the hands - knit gloves with the name of a NYC burrough on each finger. These were a gift from my BRF after she ran the NYC marathon last year.

Quirky Habit While Running:I can’t end a run in the middle of a block, or at an odd mileage number. This morning my BRF and I hit our mileage mark in the middle of a long block, so we had to run to the corner. That put us at 7.43 miles, so we had to make it 7.50. What can I say? I like things neat.

Morning, Midday, Evening:Without a doubt it has to be morning, regardless of how early. I’m a teacher, and if I didn’t get my run on before I saw the students, it would be seven kinds of ugly. In the summer I love to beat the heat and know that I have the rest of the day free. Besides, my running partners all work during the summer, so unless I want to run alone (sometimes I do), I get up and at it with them.

I Won’t Run Outside When It’s:Icy a cold, strong wind is blowing. I’m clumsy enough on dry pavement, and when you throw in the balance challenge of ice, someone’s going to get hurt (that would be me). I also hate wind, but if the temp is fairly warm I can deal with it.

Worst Injury and How I Got Over It -That would probably be my still unidentified knee injury last January. I was in the middle of a treadmill run and without warning, it felt like someone had stabbed me in the knee. I took a couple days off running, then resumed very slowly. There was never any swelling, and I could walk ok, so I didn’t see a doctor. It took almost 6 weeks until I could run totally pain-free. Copious amounts of ice, Voltaren gel, and ibuprofen cured me.

I Felt Most Like a Badass Mother Runner When:I raced, rather than ran, a half marathon last Sunday (9-16-12). I never thought I could race anything longer than a 10k, but my marathon training evidently paid big dividends in the form of speed endurance. A 4 minute PR and 2nd in my age group made it even sweeter!

Next Race Is:The Long Beach International marathon on Oct. 7th. It’s my second, and my husband’s first marathon.

Potential Running Goal for 2013:I have two actually. The first is to run a marathon with my son. The second is to run a half in as many different places as possible, and since I realized I could really race a half, I just might need to hone my half marathon speed a bit more.

There it is - more than you probably ever wanted to know about me. Let’s hear about you.

I’ve been hanging out in the Runner’s World forums lately, and the underlying theme in all the marathon threads seems to be RUN MORE! More than what? Well, more than you have in the past, more than you’re currently running, more than your neighbor…just run more.

Right now I’m doing 35-45 miles per week, which is more than I’ve ever run in the past, but evidently not enough according to the forum-ites. Since I’m not working right now I could probably run more, but at what cost? I’ve had my share of overuse injuries, and reaching the halfway point in my marathon training without being injured is huge for me. I go back to work the end of next week, and fitting in those 35-45 miles every week is going to get a lot more challenging.

Yesterday I decided to do an online investigation of lower mileage marathon training, since evidently that’s what my mileage would be considered. I found this site http://trainingscience.net/ and spent a couple of hours reading all of the How Much Should You Run articles. If you click on the link, look in the box on the far right of the screen and you’ll find links to the articles. There are 5 parts, and well worth the time it takes to read them.

I don’t want to give away all the goodies you’ll find in the articles, and your goodies will be different than mine anyway, but here’s my take-away:

1. Mileage-based training plans might not be the best way to train. Someone who can run a marathon in 2:30 will find a 20 mile training run a lot less taxing than me, who will be thrilled to finish in 4:30. Fast guy will spend a little under two hours doing his 20 miler; I’ll be out there for over three and a half hours.

2. Our bodies know duration and intensity - miles mean nothing to them. If I run the same weekly mileage as a much faster marathoner, my body is under a much greater training load than the fast guy’s. It takes me longer to run those miles, which means more time on my feet and more stress to all of my running parts.

3. Training plans are guidelines; a starting point. It’s important to know your body well enough that you can modify the plan to make sense for you. More isn’t always better.

I want to learn more about training loads and how to calculate them. It makes complete sense to me why mileage-based training probably isn’t the best way to do it, but unfortunately there isn’t much else out there right now. For me, the ultimate take-away nugget from the articles is peace of mind. I’m not going to drive myself crazy figuring out how to add more miles to my training. Since I’m uninjured and have completed two 20 mile training runs so far without catatastrophy, along with all my weekly miles, I’m confident that my current training load is just right for me.  

I used to think running was just about running - lacing up the shoes and heading out the door. Maybe it used to be when I was younger, and training for 5ks. My current round of marathon training has made me realize how much maintenance needs to be done to keep the feet moving forward.

Let’s talk about those hips. I never realized how a little weakness in that area could cause major trouble for all the other ones! Knee pain, caused by the illiotibial band,caused by weak hip muscles. You know the song…the knee bone’s connected to the… Anyway, clamshells, straight leg side raises, and band walks have become staples in my life; three times a week without fail.

Moving on to the glutes - same story there. Weak glutes make your hips work too hard, which tightens up the illiotibial band, which causes the knee to hurt. (Is this sounding familiar yet?) After I work those hip muscles, I roll on over to my back and do about a million glute lift/squeezes/pulses. Sometimes if it doesn’t feel like by butt is on fire, I’ll put a weight plate on my stomach to make it harder.

Now for the core - notice I said “core” and not abs. I no longer strive for the elusive 6-pack; now my focus is on strength and stability. Hello planks, hip lifts, stability ball circles/roll outs, and birddogs!

The only thing that really hasn’t changed is how I work my upper body. Heavy weight/low reps alternated with light weight/high reps has helped my keep my guns. It also helps keep my arms pumping along during those 20 mile training runs.

I know, it sounds way too time-consuming. In reality it only takes about a half hour, 2-3 times per week. Sooner later, most runners are going to have to invest in a maintenance plan to keep the parts happy and healthy. Might as well do it sooner, before an injury sets in.

I did it - I’m hooked and madly in love with distance running again. Two years ago, after completing 3 half marathons in about as many months, I swore I was done with distance. Short and fast was going to be my “thing” going forward. Then I took a little sip of the marathon koolaid and…

Here I am, right in the middle of my 20 week marathon training program. Last week was my first 20 miler (hoping to do at least 2, maybe 3). I haven’t hated the long run at all, not even once. How about those mid-week runs that are now longer than my previous long runs? Lovin’ em. Getting up at 5 a.m. every morning, even though I don’t have to go to work? No problem. I’ve learned a lot of things so far that I hope are making me a better runner:

1. DON’T LET FEELING BADASS MAKE YOU A DUMBASS. A little flare up in my IT band reminded me that even though I’m feeling sooo good, it’s not a great idea to add miles and speed to most of my workouts. IT band - I hear ya - point taken.

2. IT’S OK TO WALK SOMETIMES. Pre-marathon training, I never would have considered walking during a run unless I was seriously injured. Now I’m appreciating those breaks when it’s time to take in some fuel, or get the water in me instead of on me, or at mile 17 when one little minute of walking just feels so dang good.

3. SLOWER CAN BE BETTER. Don’t push the pace on long runs because there are oh so many reasons why you’re supposed to run them slower than what you plan to run in the actual marathon. The best reason is that you have a much better chance of getting to the finish line if you make it to the starting line healthy.

4. CYCLING SUCKS. Yes, it does. I’ve tried to embrace it for cross training, but it’s just not happening. Me and the bike aren’t meant to be in a relationship. And speaking of cycling…I haven’t developed much of a fondness for cyclists either. During every long run we’ve done, there have been way too many cyclists riding all-out fast, weaving in and out of runners and walkers, and just putting too many people at risk. Dear Cyclists - I’m sorry you chose a sport in which you have to ride ridiculously fast to get your heart rate up and break a sweat. You took the trouble to buy all those fancy clothes, so why not take it to the open roads where you belong.

Wow - July 3rd was my last post. Guess I’ve been busy…um…running? Marathon training is going great - our long run hit 19 miles on Saturday. (Turning mental cartwheels here.) Other than just feeling badass because I can run that far, I’m loving the focus that the training is bringing to all areas of my life.

Food - I’m really thinking about what fuel I put into my body. Is it going to make me stronger or is it just sugary crap that serves no purpose? How about those portion sizes? Marathon training certainly doesn’t guarantee weight loss so I still need to be careful how much I stuff in.

Sleep - Long on run on Saturday morning, so Friday nights are an early-to-bed night. Well, so are most other nights since we run early in the morning to beat the heat.

Workouts - My non-running workouts center around my running muscles. Squats and lunges kill my knee, so I don’t do them. Guess what? Running a lot of miles gives you killer legs. My leg workouts consist of running hills and lots of hip/glute work. Core galore! I’m very proficient at planks of any kind, and those tactical maneuvars on a fitball that used to send me sprawling to the floor.

Yoga - My new best friend. I’ve found it balances my running muscles, and works the heck out of the rest of them. Try holding the Warrior poses for a few minutes and tell me that’s not a leg workout!

Niceness - Is that really a word? I’m a much nicer person when I have a lot of running in my life and a goal to work towards. Ok, I admit it - I’m also a much nicer person when I don’t have to work (summers off because I’m a teacher). Teaching is not my “calling” so I’m not nearly as nice when forced to do something I dislike for 9 months of the year. Going to work on that attutude…

I’m so thankful for what running is bringing to my life, and for the ability to be able to run. When I say I’ve been just runnin’, it really does mean a lot more than just runnin’.