Well wouldn’t ya know it…this little baby blog of mine has turned into a one-year-old!

Actually, technically yesterday was my blogger-versary, but you get the idea.

I can’t believe it’s been a year since I joined the land of race recaps, blogger meet-ups, and pumpkin oatmeal . Kidding! I hate pumpkin oatmeal…pause for reaction…but seriously the rest of it is true.

I never thought I’d say it at the beginning of all this, but I actually feel like I’m a part of the running community…and not just in Seattle, but around the country. There is something so special about female runners (particularly those that write too!), and I’m proud to call myself “one of them.”

I’ve learned about things I’d never heard of before through this community (FlyWheel? Bodyglide? Compression Socks?), and I’ve met some pretty awesome people along the way. That’s not a typo…I legit didn’t know about Bodyglide.

As much as I love this community, and the opportunities my blog has given me within it, I do sometimes feel like an outsider looking in. When I first started Run Birdie Run in 2011, readership was honestly the last thing on my mind. In fact, I was embarrassed to think of someone finding my blog. Little by little though, my guard came down and instead of completely censuring myself and editing every last thing I wrote, I decided that if I was going to have a website—I wanted it to be me, no matter if 1,000 people read it or 1 (Hi Mom!).

I’ve also made a conscious effort to stop “wishing” I was a different kind of writer, runner, blogger, etc. When you’re in this community, one that’s full of creativity, talent, SPEED, and competitiveness, it’s inevitable that you start to compare yourself to others. I’ve buried myself deep in this game from time to time, and I reached a point where I decided to crawl to the surface and allocate that energy in a more constructive manner. Namely, I’ve decided to appreciate my own uniqueness as opposed to wishing I was more like other people.

True, most of us are very, very similar—which is inevitable given such similar interests and lifestyles—but I think it’s the differences that make everyone relatable, enjoyable, and interesting. Not to get all kindergarten teacher about this—but it’s kind of the truth. Multiple carbon copies of people, blogs, styles, you name it, is boring.

So, in honor of appreciating what we have to offer, I thought I’d give you a sample of my favorite posts from this year. Some are based on what was written, some are based on what was going on in them. Allow me then, furthermore, to toot my own horn for a minute.

In no particular order…

My exercise affair soap opera.

The post where I talked about how I had gone a year without getting on the scale.

The post when I got super metaphorical about stress, balloons, and running.

The time when I collapsed 400 meters from the finish line.

The time when I realized that marathon training is really, really hard.

When I discovered Central Governor’s Theory and fell hard for it.

The time when I realized I need to get out of my comfort zone, and I liked it.

The post where I finally understood that rest is sometimes the best.

The time I ran through the Happiest Place on Earth with my best friend.

The running blog trap.

The most fun I’ve ever had in a race (and a marathon PR).

Those moments, along with several others, help narrate so many of the things I’ve learned about running and about myself over this past year.

One of the best parts about having a blog, journal, etc. is the ability to look back, reflect, and recognize just how much of a difference time can make. The ability to bring together two things I love—running and writing— has brought a whole other level of how I understand myself as a runner. It’s a beautiful marriage, and not one that I intend to stop anytime soon.

Because that’s ultimately the reason why I have, and continue to have, this blog. As much as I love the fun photos, details, and sarcastic remarks that come with being a blogger, for me it’s more about the cathartic, exploratory nature of it. So often when I write my posts I’m talking to myself as much as I am the reader, and by the time I finish—I’m normally not in the spot I thought I would end up in. Writing is a lot like running for me in that regard—and when you pair the two together, don’t even get me started. It’s like I’m a writer with a running problem…or perhaps a runner with a writing problem. Either way—you understand.

In all, it’s been a good year. I love the people I’ve met, I love the experiences I’ve had (both good and bad), and I’m looking forward to all the things to come from my small presence on the internet.

Happy Monday! 

Happy Halloween! If you are at work, I hope you are in costume and/or have a piece of candy in your hand. If you aren’t at work, I hope you’re doing something equally festive.

While there will be some pumpkin carving and (hopefully!) trick-or-treater action later on today, I already told you about  my primary Halloween activities.

So today, I want to talk about something else, something involving less candy corn and more wheezing.

…

Even before I was done training for Chicago, there was one thing I knew I wanted to do before I ran another marathon:

Get faster.

Of course, this is something that most runners are always hoping for—what with the never-ending emphasis on PRs and splits and all that. But for me, the desire to improve my speed has become something more than wishful thinking.

It has become the goal. The goal that I’m planning on devoting the next three months to, in fact.

Toward the end of my Chicago training (with the exception of my 2-week running hiatus), I realized the only workouts I was really looking forward to were my speed workouts. Which threw my off at first—because I have always been all about the long run. But I got to a point where I was a little—dare I say—bored with a steady state pace for miles and miles and miles. All of a sudden, instead of pining for the fatigue of a 20 miler, I was pining for a 7 mile run with 4 miles much faster than my normal pacing.

And while I will always love the long run, and probably always will, it’s time to switch gears for a bit.

This winter, my plan is to focus on quality over quantity.  For the past year, I’ve been so focused on packing on miles and miles, week after week, and consequently, I also experienced three (minor) injuries. While I was running all those miles, I kept getting frustrated that my speed seemed to stay at a plateau of sorts. Of course, I was wasting all the energy I could have been devoting to strength and speed into endurance and mileage. Not that there’s anything necessarily wrong with that—but I’m starting to realize that you can’t emphasize mileage and speed at the same time.

Nevertheless, I don’t think marathon training is a good time to try and get significantly faster. Sure, speed workouts and intervals are good during marathon training, but I also think that if speed is the main goal—it needs to be prioritized.

Which is why Winter 2012 is hereby being dedicated to the Robyn Gets Faster project.

I know the rain/snow/wind season isn’t ideal for track parties, but it’s the perfect between-marathon season time period to buckle down and crank up the speed. I also have my eyes on a particular spring marathon, and I want to go into that training cycle with a great deal of confidence in my speed. My hope is that by improving my overall speed, I’ll be less concerned with it during my next marathon training round, and therefore less susceptible to injury-inflicting mistakes.

So what will this speed process look like?

Well, to start off with, it will include more shorter races. Not to completely degrade myself, but I think there was a bit of luck involved with my times in recent 5ks. I tend to consider them a fluke, because the pace I held during those races is so very much faster than I normally feel I am capable of. I want to have a bit more confidence in those paces, and that will involve not only racing more—but training more at paces closer to those times. Ideally, those times will go down—but more than anything I want to gain a little bit of confidence in my ability to run those times.

On that note, those times also help me think that I haven’t lost all of my natural sprinting abilities. I was a short-distance runner for almost 6 years before I turned to distance, and I think that if I can try and tap back into that mindset, I might be able to dig up and dust off some of my fast twitch muscles.

Which also means…I’m going to get back to the track. For real this time. I’ve said it before, but because I was always more interested in mileage, the track never called to me. As a former sprinter, I know first hand the benefits of track workouts, and while there’s a lot that can be done on the road and the treadmill—both the surface and technicality of a track make it the ideal spot for speed workouts.

There’s a track exactly one mile from my house, I get emailed a speed workout every week by a local community couch, I have no excuse. You may have to drag me out there kicking and screaming, but I’ll be going. I even still have my old spikes tucked away in the closet…

The last thing I’m going to be doing is probably one treadmill run a week. Admittedly, one reason for this is so I have an option for when the rain gets really bad. However the other reason is that there is more accountability, in my opinion, when running on a treadmill. You don’t have to think as much, and in certain ways you can force yourself to run a specific speed. There’s something more tangible about pushing a button than simply making yourself run faster—and I appreciate that kind of assistance. Also, the treadmill is a softer surface than the road—which again helps prevent impact injuries.

The one final thing I’m going to {continue to} emphasize is leg strength. If there’s one thing I’ve learned in all the sports I’ve ever played, it’s that strength can make some of the biggest improvements. I spent years as a runner avoiding any kind of leg strengthening or balance—two things that can greatly impact both speed and recovery. So, the weights classes are here to stay—no matter how much I may hate single leg lunges. And yes, this includes hills. Many, many hills.

So there you have it. Along with probably one long(ish) run a week, my energy for the time being is going to be on getting these little legs of mine to move quicker and stride further. It’s going to be a very different focus for me—but I like the feeling that I’m revamping my running to a different level, and ideally preventing injuries and gaining a little more confidence along the way.

Have you ever changed your running focus?

What kind of things do you do to get faster?

Love the track? Hate the track?

Favorite Halloween candy?

Where did I go last week?

Truthfully, no where. I just had nothing to talk about, so I didn’t try and force it.

Today, I still don’t have much to talk about, but I thought I’d drop in with some weekend/running updates for the 3 of you out there who are interested 🙂

Nope, still not carved.

I love Halloween, and after somehow NOT dressing up last year, I was determined to make up for it this year. The problem, however, when you aren’t a child and aren’t in college, is that Halloween festivities are harder to come by—and unless you have no shame in wearing a costume around town/to work…it gets hard to find an excuse to dress up.

Luckily, we found ourselves a party this year so it was game on.

After much deliberation, this is what my “I refuse to spend a lot of money on a costume” mind came up with:

I thought it was kind of clever.

BF went with a shout-out to local artwork for his costume:

If you still can’t tell what he is, don’t worry—we all agreed he could pull off “criminal” if need be. He was actually dressed as the hammering man statue outside of the Seattle Art Museum. He bought a mallet to carry and everything.

Now, all we need is to carve our massive pumpkins and see some trick-or-treaters for the holiday to be complete. That is, of course, if our bowl on candy lasts that long…and given  the fact that BF is working from home today, I’m a little doubtful.

…

I was all jazzed up this weekend to get in a long run of sorts. I did 14 last week and was hoping for 15-16 yesterday. However, with a 10 am brunch time and a 1 am bedtime the night before (see: Halloween party above), that many miles + showering +transit wasn’t going to happen all at once.

Instead, I got crazy and did a double run day. I’ve only done that once or twice before, as I prefer to get it all done at once—but I do like the concept of bookending a day with running.

And it was glorious! I was able to do 10 in the morning before brunch, 5 of which were sub 8, and 3 of those were sub 7:40. I didn’t really plan on that, but since my legs were feeling it I figured why not?

It was the kind of workout I needed after feeling a little slower than usual this past week, and I’m getting amped for some more runs which emphasize speed.

The second run of the day consisted of 6 miles, watchless, with a little bit of rain—but it felt great. Not too slow, not too fast—really just all by feel. My legs could feel the run from the morning, but I finished feeling strong and happy for completing the miles.

BF managed to read my “I really don’t want to make dinner tonight” brain, and after I got home he walked in with Chipotle and Blue Moon, a Sunday night meal fit for a queen(?). I think I’ll keep him.

The night rounded out with a Broncos win, a Giants win (in case you hadn’t heard about that one :)), and some foam rolling.

I love marathon training, but I am also loving the freedom to run with more flexibility. It feels so good to be running 100% pain free, and I’m going to be doing everything I can to maintain that throughout these winter months.

That’s all. Unoriginality on the weekends is really my specialty, but I wouldn’t have it any other way.

Do you like Halloween? Did you dress up? Did you buy candy primarily for yourself and not for small children?

Good morning!

This is one big weekend for running races…and I’m really happy to be a part of it! This evening, Mr. BF and I will be jetting off to the windy city, where we’ll arrive at midnight just in time to scuttle to our hotel (right by the airport!) and get a good night’s sleep. Luckily, we aren’t in much of a rush, so sleeping in and loading up on quality rest shouldn’t be a problem.

Tomorrow is dedicated to going to the expo, eating/hydrating, and seeing as much of Chicago as possible without spending too much time on our feet. Maybe a boat tour? Museum? Does anyone have any not-too-laborious ideas of what to do in Chicago?

This week has been pretty taper-standard in terms of my activity/rest levels. I’ve been sleeping really well and consistently (very thankful for this!) and my exercise has been minimal. I ran 5 miles Monday and 4 Wednesday, both very slowly, and other than some swimming and stretching—I’ve been enjoying the relaxed schedule. It’s  funny…so often I dread taper and I feel like such a slug all week, but I’m actually enjoying the rest this time around. I think I’m finally realizing that the work done during tapering (muscle repair, energy restoration, etc.) are vital to performing well in a race. In fact, without taper, all the months of hard work can end up being  self-destructive when it actually comes time to race. Remind me of this next time I’m having “I HATE EVERYTHING” taper tantrums, okay?

However, with that said, the other day as I was working, the feeling of “Man I just want to go on a really long run right now,” came over me—hard. How convenient, huh? In other words, while I’m enjoying the rest…I’m definitely feeling the itch, and I have a feeling come Sunday I’ll be feeling like a caged beast. That’s the goal after all, isn’t it?

As for the race itself, I’m so fortunate that I’ll have the help of Girls on the Run to coordinate some of the logistics both pre and post race. They’ve rented out a school’s cafeteria right near the start line where all us Solemates can stay warm, use the restroom, and leave all our things during the race! I have definitely not overlooked how helpful this is, and I’m really grateful for them.

I’ll be in Corral C, meaning I’m in the first wave start which will be at 7:30 a.m. Central time.

My plan for the race is to do the first half very conservatively and then see how I feel. I’m planning on sticking between an 8:30-8:45 pace to begin (probably closer to 8:45), and if I feel good at the halfway point I might pick it up a bit. I’ve written about this before, but there are times when I’m more comfortable actually going a little faster rather than slower just based on what I’m used to in my regular training.  However, I’m going to need to save my energy, so the plan for right now is to conserve—and if for some reason I feel great later on (wishful thinking, huh?), I’ll go down to 8:20s or so.

There are some things I will definitely have on my side in terms of getting to the finish line on Sunday. The first being the fact that this course is notorious for just how flat it is; the fact that I won’t have to worry about hills is huge in terms of energy conservation. The second is the crowd! From what I’ve heard, the spectators in Chicago are incredibly encouraging and helpful, and while I’ve done races with crowds before, I have a feeling that I’m going to be a bit overwhelmed (in a good way) with just how many people there are going to be. The third thing that will be on my side is the weather! Right now, the forecast is low 50s, partly sunny, and fairly windless. This is pretty close to perfect in terms of marathon weather, and with the heat that’s plagued this race for the past few years…I consider us very lucky to have this forecast to look forward to.

In order to enjoy the race itself and not focus as much on *other* factors (ahem, my ankle, my out-of-marathon-shape-ness) I think I’m going to run off and on with music. I want to let the experience of running among and with so many people, in a beautiful new-to-me city, really soak in, and I think if I can dapple this with some distracting tune-age, I may just make it out alive.

So how am I feeling? Honestly, I feel ready. I’m ready to be in Chicago, I’m ready to be in my Brooks, and I’m ready to run. I know I might not be as actually “ready” as I would have liked, but I need to play the cards I’ve been dealt the best I can, and for now that means hoping for the best, playing it safe, and enjoying every moment.

So today, I’ll be listening to “Be a Man” from Mulan and “Til I Collapse” by Eminem on repeat and looking forward to competing in the second largest marathon in the world!

If you want to track me during the race it’s super easy! Aren’t big marathons good for that sort of thing? My bib number is 6486, and if you fill in some basic information on this website you can track me during the whole race (I believe the updates are every 10k or so).

Time to go run a marathon people! See you (hopefully!) on the other side!

Now you! Are you racing this weekend? Have you been in Chicago? What’s your favorite thing to do in Chicago? Will you be following the elites on TV? Don’t worry, I should be too far behind them 🙂

First things first:

As if my Grandma wasn’t already the most beautiful, kind, elegant, witty, loving, etc. person I know (not exaggerating for the sake of granddaughter points, btw), she sent me something yesterday in the mail I thought I lost:

When we returned home after the Disneyland Half-Marathon, I couldn’t find my bib anywhere (BF and I both always keep ours!) and I was devastated.

Not only did it have a castle and my name on it, it was for a race that I felt SO good during. It may have been my slowest half ever, but the relaxed pace and the overall enthusiasm of the race made it oh-so-memorable. Needless to say, I was NOT happy when I thought I’d mistakenly thrown my bib out somehow.

Never fear, Grammy to the rescue. One car clean out and stamped envelope later—she brightened my spirits and helped assure me that I am not as bib-negligent as I thought.

THANKS GRAMMY!!

Moving on…my plan of attack.

Admittedly, I’m somehow still feeling hopeful about Chicago. I might be crazy, I might be delusional, but I prefer to call it general optimism. Something in my gut is telling me to not throw in the towel yet, and since I’m a big believer in intuition—I’m going with it.

Plus, I don’t know 100% yet if I am or am not racing. So, I might as well hold off disappointment until the actual decision-making time comes, right? Right.

(That right there was my mother’s voice lurking its way into my blog. How’d you get to be so wise mommy?)

Here’s where I’m at: I haven’t run at all since Saturday the 8th. A little counting tells me that that’s 11 days ago and exactly 30 days before the Chicago Marathon. Put it all together and we get…missing peak week of training, still not running, and still not repaired from my looming ankle pains.

Sounds like a recipe for absolutely not attempting a marathon in 2.5 weeks, according to basic common sense.

I, however, have batted away common sense for the time being, and instead have formulated a plan of attack, as well as a new approach to this race.

Step 1: Get healthy.

I have another doctor’s appointment tomorrow (seeing as Dr. Casual wasn’t exactly spot on with his “Aleve and ice” perscription), and I’m hoping to get a little bit better gauge of just what this is and what, if anything, I can do about it.

The good news is that my ankle has been feeling increasingly better everyday. I wake up in the mornings without pain, and aside from some stiffness and aches, it seems to be cooperating in the whole “get better” game. I’m icing, compressing, and Aleve-ing like a pro—and, fun fact, RICE actually sort of works.

I’d like to get away from the Aleve, though, and hopefully that’s what my new doctor can help with tomorrow. Going from taking no over-the-counter meds to taking 3-4 per day is a little much.

Step 2: Do what I can.

Luckily, I can still swim, bike, stair-step, etc. I’ve done the best I can to maintain my fitness while not aggravating the injury. Keeping some semblance of a training regimen in my life is really helping to both distract and comfort me from the fact that my running has derailed, and with any luck I won’t have any trouble reclaiming my running fitness.

The awkwardly photographed shot of a girl who finally got a good sweat on after Ankle Injury 2012 commenced.

Step 3: See what happens.

This largely depends on what the doctor says tomorrow and how well my healing goes, but my plan for Chicago right now is to make the call a week beforehand.

If my ankle is healed and I’m able to do some pain-free miles before the race—Lord help me—I’m going for it. I’m confident enough in my fitness and my experience as a runner to take on both the physical and mental challenges that would come with this endeavour. Now, don’t get me wrong, if it happens—it’s gonna take some luck, patience, and smart execution. But, I do believe that if I’m better, I’ll be able to gut it out.

Now, it is going to take a miracle to actually get me to the start line (and an even bigger one to get me to the finish). But, if the opportunity presents itself, I’ve rearranged any form of “goals” for this race. Since I would be coming off of injury, and since my training was derailed, my time goals would be not only slower than planned, but they’d be perhaps non-existant.

(Not sure of any of the tenses used right there.)

And it’s fine! I’ve said all along that my intent with this training cycle was to take it less seriously and have more fun. I went into Tacoma way too tightly wound, and as a result I unravelled in a dangerous whirl. I wanted to reclaim my run love with this training cycle, and these circumstances would really force me to own up to my original goal.

I’ll admit, when I saw the numbers on my Garmin ticking down throughout the weeks of training, I started to get sparkly thoughts in my head about time goals and certain qualifications.

But that can be for another time. My goals for now include making it to the Windy City, finishing the race, and soaking up the marathon atmosphere. I think that order of events would yield the best-case-scenario outcome.

However, first order of business is getting better.

I realize this post and my general mindset may seem a little far-fetched, but like I said—it ain’t over ’til it’s over.

I’ve accepted the fact that I might not be running the Chicago Marathon. But until then, I’m going to continue to try to get there—just as I have been for the past ten weeks.

Call me crazy (I sure have), but if I’m healthy and good to run on October 7th—I’ll be at the Grant Park start line, in Corral C—to be specific.

Monday! Party! Oh wait, that’s not right.

Greetings ladies and gentlemen, welcome to the beginning of the week.

Since I got serious last Wednesday, and since I am avoiding talking about training at all costs, this post is going to be an entirely random array of musings on things in my life right now. Kind of like Friday Favorites (whoa, how long has that been?) but more like a lot of fluff that’s been filling my brain recently.

Thanks to my coworker, I am currently in possession of the biggest zucchinis ever made. Or grown? You know what I mean.

Photo taken next to mug and purse for scale purposes.

Totally awesome, right? I’m a huge zucch fan, so I was particularly excited about this gift. Best part? She brought me FOUR more of nearly an equivalent size. The problem, however, is that there are just two of us living in our household…and although I’m pretty sure it’s hard to OD on delicious zucchini, I don’t want to risk it.

So last night I made some zucchini bread (successfully, somehow), and so I’m thinking I’ll make an additional loaf or 5 and maybe freeze some of it? Has any ever done that?? I think maybe shredding and freezing could work.

Either way, zucchini party at my house this weekend, and it’s not even BYOZ.

(PS: Wouldn’t it be great if people brought you random inordinate amounts of items all the time? I would gladly take excess shampoo, peanut butter, or bobby pins off anyone’s hands.)

BF and I are gonna get jacked thanks to a new piece of furniture addition to our household:

Nasty feet necessary for scale, again.

Thanks to our handy dandy employment fitness refund deal, BF decided to buy these Boflex weights to have at home—FO FREE. Thanks, Company.

They are HUGE and can be adjusted to all kinds of different weight settings.

If my injury sits around too long, I’m planning on turning into a body builder right in our own living room while simultaneously watching episodes of  various teenager shows.

What, you don’t change into a t-shirt when you get home but keep your work pants on?

I wanted to wear a certain pair of pants (namely because they haven’t been worn every other day these past two weeks unlike my other pairs, see dirty pair above), but I needed to wear heels with them because they’re longer. Obvs, my ankle is a huge asshole right now so I understandably assumed heels would not be favorable.

Also, heels ALWAYS hurt my feet even when I’m not hurt, so why would I want to/attempt to wear them now? PS: Why do I own heels?

Moving on, low and behold—not only do these miracle shoes not hurt my ankle AT ALL, they make it feel better than regular shoes do! I think it’s because I’m landing different and my arch is staying in one place…but whatever it is, I’ll take it.

So, what I’m saying is, there might be a stiletto-clad marathon runner in Chicago on October 7.

On that note, I’m really not happy to report that not much progress has been made on the foot/ankle ordeal. It really blows, and I’m going back and forth between trying to stay calm and edging on tears. Today, I’m calm and somewhat realistic. This weekend, I literally sobbed while swimming. Which, by the way, is not too easy to pull off—however it has the advantage of people not seeing you.

Here’s my Chicago Marathon Training Week #10:

Ran 1/3 mile Saturday, limped 15 minutes home. Hated everyone.

That was all the running that happened, and it barely even happened. It sucks, and as optimistic as I’d like to be, I’m not really able to run at all right now—let alone run a marathon in less than three weeks.

GAH. Frustrating to say the least. I have another doctor’s appointment on Thursday, and I’m doing everything I can to alleviate the pain. It’s so tough though…I need to rest, but I also need to not let my fitness go away too much if there’s a chance I could race. Catch-22. However, although I’ve heard of people not finishing their training—I’ve hardly heard of someone not running for a month and then running their planned marathon.

This was my ankle after “running” Saturday. Can you guess which one hates me right now? And if you say anything about how horrible my toenail polish…….just, don’t.

Annoying, frustrating, sad. All of the above.

However, you never know. Bodies are weird, and if there’s one thing I’ve learned—you never know what to expect with this sport.

Also, sorry all of you with healthy legs, but I am currently cursing/hating on every last person I see out on a run. PLEASE APPRECIATE YOUR FUNCTIONALITY.

That’s all for today. My brother also arrived for COLLEGE IN SEATTLE this weekend and so my whole fam was here to play. It was just what I needed to distract me from my running sorrows—it couldn’t have been better timing. And aside from the pool bawl-fest, I think I farred pretty well all things considered.

Alki beach stroll on Friday night.

Mommy and me.

So classic. Freshman dorm rooms complete with RA decorated doors. I loved it and I wanted to go back to college.

I’ll keep you all updated, but now I need an opinion:

Would it be better to try to run the marathon in high heels, or not do anything for a month and then try and run?

Kidding—ish.

I’m more curious as to how much Aleve/ibuprofen I can pull off cramming into my system. But that kind of question would make you think I have a problem…which I don’t 🙂 promise.

Have a good day, kids.

A lickety split recap of last week’s training—this whole “three day weekend” thing really takes a toll on how much work needs to be done in 4 days! Worth it.

M:  3750 meter swim

T: 10 m run in the afternoon, no watch, no iPod, no idea of pace

W: 7 m run, 5 @ 7:30 + BodyPump

T: Spin class + ~25 min stair stepper

F: 7 m run to the gym in 57 min, BodyPump class, 3 m run home

S: REST

S: 13.1 m run, Disneyland Half-Marathon

Total: 40.1 miles

This cutback week was needed BIG TIME. It felt really good to not run as many miles, and by Sunday’s half-marathon, I could feel how happy my legs were to have a little additional rest. Friday’s workout kicked my ass, but I kind of dug it. I normally take it a little easier on the leg weights stuff in BodyPump, but either way—running 3 miles following that class (one up a 5% grade hill) was h-a-r-d. But, since I had only been doing one hard strength session a week, I wanted to get in another while my mileage was lower.

And as for Sunday’s race…a full report will be coming up tomorrow. But for now, let me just say—I have never felt better during a race, and I’ve never had a race fly by so quick. It was magic—and I can’t wait to tell you all about it.

Hope everyone’s long weekend was splendid! And just think—short week ahead!

Happy Thursday afternoon!

After a little blog housekeeping, I’ve decided to move my super professional racing advice from my Racing page to an actual post.

Take or leave any of it…these are just some of the lessons I’ve learned through the racing I’ve done. Hopefully they help!

Commence!

Racing is one of the best ways to get into running—it did it for me! It gives you a tangible goal to work toward, and there’s something magical about crossing a finish line after months of preparation.

Here are 11 tips and tricks for having a great race.

Thou Shalt…

1) Start slow!

Say it with me: “I will start slow.” Repeat. Repeat.

This point cannot be stressed enough. Several first-time racers, and many experienced racers, start too quickly, driven by adrenaline and nerves, and by the end of the race they’ve completely depleted their  energy. There is no shame in starting off slowly, as there’s plenty of time to establish a good pace, and you’ll end up being very thankful for starting off carefully when you’re flying at the end. Negative splitting exists for a reason…you’re really going to be thankful in those final miles that you had some stored energy from a conservative start.

2) Stick to your routine.

Race day and the days before a race are NOT the time to start eating anything new, wearing new gear, or changing up your normal daily habits. Stick to what you know so your body and your brain are familiar and comfortable before, during, and after the race. Indian food is delicious, but trying it for the first time the night before your first half marathon is probably not the best idea.

You might also try a “dress rehearsal” run before your race, specifically a half or full marathon. During this run, wear everything you plan to wear on race day, right down to your iPod strap and sports bra, so you can ensure that nothing rubs wrong or fits funny. Chafing is not to be messed with.

3) Dress down.

I promote this idea in day-to-day running, but especially in races. Wearing less clothing will almost always be superior to wearing more. Of course, waiting at the start line before a race in the cold morning will make you wish you had long pants and a sweatshirt, however this doesn’t mean you should clad yourself in running tights, pants, gloves, hat, and scarf. Go to Goodwill, and buy yourself some sweats that you can throw off when the gun goes off, or invest in some arm warmers that can easily be removed and stored if need be. Chances are you’ll be running further than you normally run, which will ensure a warm body temperature. There will be space blankets and warm clothes at the end.

4) Set a few goal times.

If you are running your first big race, there is no shame in having a goal of simply finishing—which is an accomplishment in and of itself! However, if you do have a time in mind, I recommend having a reach goal time and an acceptable goal time. Kind of like your reach school when applying to college—it’s ideal, but you don’t put all your eggs in that basket. It’s great to go for a PR, however in order to ward off potential disappointment if you fall short of the time, set another time that you know you’ll be pleased with. I like to have A, B, and C goals…C normally being, “I’ll be happy if I can finish.”

5) Plan your carbo-load. Sure, a big plate of pasta the night before a big race should do the trick, but I’ve found that it’s really helpful to experiment with what works best for your body beforehand. You’ll have long runs you need to carbo-load for before the actual race itself, and you can use these as a chance to try out your pre-race meal. For my first marathon, I found a meal that fueled me up great, but also didn’t leave me with any cramping or feeling overly-full. The key is really what works for you. 

6) Plan ahead!

There are a lot of little details that, if overlooked, can make race day stressful. You don’t want anything small to take away from something you’ve spent so much time preparing for. Plan your driving route to get to the race, including potential traffic, ensuring you’ll have plenty of time to get there. Figure out where you’ll meet your supporters after the race so you aren’t wandering aimlessly sweaty and dehydrated. If you’re traveling, make sure you pack all necessary clothing for different weather conditions.

7) Be picky.

This might be more of a personal thing, but I’ve found that being very specific in terms of my race day attire, playlist, and post race meal has really made the event feel more special and distinct. There are some routines I stick to (I always start and end with the same two songs), but otherwise I try to honor each race as its own. Customizing a race according to your preferences helps to not only get you more excited, but it allows you to have comfort in knowing you’ve given some forethought to the event.

8) Know your fuel.

If you have trained using your own hand-held water bottle, then you are probably pretty well aware of how much water you need to take in during a race. However, if you aren’t sure, it’s probably not a great idea to take water at every fuel station along a race route. It’s fine to stop every so often, but you don’t want to upset your stomach by ingesting more during your run than you’re used to. The same strategy goes for gels and sports drinks as well. Know what works best for you, and stick to it during the race. Remember, use water and sports gels/gummies OR a sports drink. Using gels and sports drinks together is often too much glucose for the stomach to handle and can quickly lead to stomach aches.

9) Trust your training.

Pre-race nerves (and bathroom stops) are inevitable before a big race, whether its your first or 50th. Although self-doubt may creep its way into your psyche, remember that if you’ve trained hard you are both physically and mentally prepared. Training programs are tried and tested to ensure success for their users, so on race day be proud of your work and trust you’ll do the best you can.

10) Enjoy!

You’ve spent several months, weeks, and hours devoted to a race that will only last for a few hours. Once the gun goes off, leave all your stress, anticipation, and doubts behind and just have fun! You’ve earned it; no matter what the clock says at the finish line, you’ve accomplished something that most people would never even attempt, and that alone is reason enough to be ecstatic!

11) Rest well.

It’s easy to get hyped up on post race energy and enthusiasm (as you should!), but this can also make you forget that your body needs its rest. Take the next 24-48 hours to sleep, eat, and stay off your feet. You’ve earned and need a rest period after a big race, and you should ere on the side of caution in terms of activity. Your immune system is weakened after so much exertion, leaving you prone to sickness after finishing a race. Also, your muscles have been broken down significantly, and not allowing enough recovery time is the fast track to injury or permanent damage. So prop up those feet, enjoy a beer, and leave the workout to your TiVo.

Not too long ago, my brother was telling me about all the reading he’d been doing. My brother already reads more than any other person on the planet, so for him to talk about excessive reading—you know it’s been a lot. He told me that he felt so “saturated” in stories and words—and the use of that word really struck me.

Now, I’ll admit that the word “saturated” tends to remind me of a sopping wet sponge—and it’s not exactly the prettiest of descriptive nouns. However, I think that it’s the perfect way to describe my current running relationship.

You’ve already heard a lot about how my training runs recently have been providing a lot of rejuvenation. They aren’t all effortless, relaxing, or even fun for that matter—but lately I seem to be getting a lot more out of my runs than I have in the past. Each has been sticking with me throughout the day, and I love having a new guise on the benefits of this sport. And I actually think the fact that they aren’t all easy, and in fact several are quite difficult, is part of the reason I’m feeling so motivated each day. Certainly, the effort and the exertion are killer, but by changing my more humdrum routine and trying on some more challenging workouts, I’ve not only improved my physical fitness but also my appreciation for all the potential this sport has to offer. I love that no matter what stage you’re at as a runner, there’s always a new goal to reach for, a new hill to climb (sometimes literally), and a new opportunity for growth. It’s these small challenges that can give us a daily dose of accomplishment—which, no matter how big or small, can be the thing that keeps us going.

Back to the saturation thing—it’s not so much that running has taken over everything else, but more that I’ve been allowing my running to positively impact the other things in my life. In essence, I’m carrying my running and my “runner self” around with me in other areas of my life, and because running has been so positive for me lately—it’s helping to make other things positive as well.

Maybe it won’t always be this way. I know firsthand that running isn’t always the best friend I want it to be. But for me, right now, I’m walking hand-in-hand with it—obeying its rules, allowing it to test me, and accepting that even when it’s hard, it’s still what I love.

Aside from the pitter patter of my feet on the pavement, the other way my life has currently been infiltrated by running is through literature. As if I wasn’t saturated in this sport enough, recently I’ve been engrossed in two novels written by running gurus. For me, reading about running really helps me to maintain a happy relationship with my own training. I love hearing about the experiences of other runners—their high points, their low points, and how running has made a difference for them. And since most of these people have mustered up the ability to write hundreds of pages and find someone to publish them, it’s a pretty safe bet that their running knowledge/experience is ample.

I’ve been doubling up on my running books these past few weeks—and each is very different from the other, which I like. I recently finished “What I Talk About When I Talk About Running” by Haruki Murakami,  which is a lovely quick read about the famous Japanese author’s experience as a marathoner. The book is simple, poetic, and demonstrates how Murakami’s writing is fueled by his love of running. I really enjoyed it, and for anyone who appreciates the writing and/or running process, I recommend it.

The other book I’ve “read” (listened to as a book on tape) is ultramarathoner Scott Jurek’s new book “Eat and Run.” I knew going into this book that the details of Scott’s running and nutritional (he’s a vegan) journeys would be highlighted, but I have to say I was surprised with how much more I got out of this book. Scott certainly makes a compelling case for a plant-based diet, and his running career has definitely been astounding, but what struck me the most was his honesty about what running couldn’t fix in his life.

I think it’s really easy for athletes to sing praises about how running makes everything better, and how if you just go out for your workout things will be okay. Sure, endorphins are nice, and running can do powerful things—but Scott does a great job at showing how even one of the fittest, most successful endurance athletes in the world can lose their running mojo. Don’t get me wrong—the bulk of the book is about all the great things that the sport has given him. But, he’s also not afraid to speak on the tougher times he’s had, both in running and in life. I think it’s an important message to remember as runners. This sport is a transformational, consuming, and cathartic being—but it’s not everything. And although being a runner may be important to us, it does not encompass everything we have to offer.

Which brings me back to my saturation point. Although I’m definitely in a really positive running place right now, I’m recognizing that if I allow running’s benefits to transcend into my everyday life, I start to see everything else in a much brighter light. I have started to appreciate those other things more, and I want to internalize that although it’s partially in thanks to running that this appreciation has happened—it’s not because of running that they exist.  Great things are always around us—whether we’re healthy, injured, loving running, or hating running, and the key is to pay attention to them in good times and in bad.

I know it’s easy for me to be positive about lots of things right now, because a big part of me (the runner part) is happy. But I’m going to work on carrying these feelings of general positivity with me as simply me. Not singularly as me the runner, but the me in all other parts of life.

So for now, I’m going to appreciate how I’ve become saturated in running. It’s one of my most favorite things in the world, and I’m gracious for my current health and physical abilities. But I’m also going to try and internalize that running isn’t the only thing that can provide happiness, and sometimes it’s good, as a runner, to step out of our shoes and take a look at everything else.

Friday! Huzzah!

Although this was a short week for me (I didn’t work on Monday), this has seemed like a longgg 4 days. If you’re familiar with starting a new job, you know that the first couple of weeks involve a lot of familiarization and information overload—which is exactly what I’ve been going through. It’s a little overwhelming, but in the best kind of way. Learning new things is one of my favorite things in the world—and that is essentially what I’m doing every minute of my day right now.

And for those of you who’ve asked…I’ll spill some more details. I’m working as a proposal writer in the marketing department at a big investment firm downtown, which in a nutshell means that not only am I learning a new job…I’m learning a whole new language and industry. Honestly, I don’t know what I want to do with the rest of my life…so for now getting as much experience as possible, in as many fields as possible, is just my cup of tea.

Anyway, let’s talk about running, cool?

As you may have already figured out, I am currently training for the Chicago Marathon. It’s a little over 11 weeks away, and I’m taking a new approach to my training. I’ll go into this in more detail anther time, but my primary goal in this training cycle is to not take it all so seriously. I want this race to be about the cause I’m running for (GOTR!) and about enjoying one of the biggest marathons in the world, in one of the best cities in the world.

With that said, I am also keen on doing some new things this time around, including the types of running I normally avoided before, such as speed work and tempo runs. The whole speed work thing has yet to happen…next week is set for some track time…however I have been trying out the tempo thing, and I’m digging it.

This morning, I was able to finish a 7 mile run with 4 miles around 7:30. And it was tough, but it felt great. Funny thing…when you finish 4 back-to-back miles at a 7:30 pace, all of a sudden an 8:10 pace feels like no problem. Amazing! That must be the reason for doing tempo runs! Revolutionary!

Okay, okay…I may be a tad exuberant over workouts that are totally standard in the running world, but remember…I’m in learning mode. Oh, and another great thing about this run? Not even a glimmer of knee pain. I was wearing my strap thing that’s been helping with my IT band issues, but afterward I didn’t even have a bit of stiffness.

In some other running news, BF and I are doing a 5k tomorrow!! I am psyched…I haven’t done a race since that fateful day in May, and it will be great to just pin a bib on and  be at a start line. I would like to say I have a goal in mind, because I do have dream time for a 5k, but for now I’m just gonna stick with finishing. I’ll try hard, but just like the theme for this marathon season…I don’t want to take it too seriously.

Now for the real reason for Friday posting, here are some current favorites of mine!

Ferries

This is my commute to work, it’s not too bad.

In the world of public transportation, there is nothing quite as fun as a ferry. Except I suppose the Hogwarts Express, but that’s for another conversation. Seattle has ferry rides aplenty, especially if you live over in West Seattle…wait, I live there! Needless to say, when I get to ride a boat from my home to downtown, it adds a whole new level of excitement to the trip.

And NOW that I’m commuting downtown, I can take the ferry everyday, twice a day, if I want. Splendid. Bring on the seal spotting!

Milk and Jorts

You fitness and health people out there will get a kick out of this blog by my friend Kyle. In pretty much the opposite direction of all healthy living blogs you’ve ever read, Kyle is on a 30 day mission to gain a ton of weight and muscle. His techniques? Well, a heavy lifting routine and—get this—drinking A GALLON OF MILK A DAY.

Boy be crazzzy, but he’s been successful so far and he’s getting near the end! Check it out for some humorous writing and milk-filled entertainment.

Pomegranate Passion Honey Stingers 

In the world of fueling gummies, these babies are reigning supreme for me. They’re easy on the stomach, they’re organic, and they’re delicious. Highly recommended if you’re in the market for a new mid-run fuel source.

The Bachelor(ette)

God damnit. I said it. I’m out of the closet, I’m making my addiction to this show known.

WHY YOU GUYS?! I quit watching this awful show years ago. Seriously, I was done—I wasn’t interested anymore in the petty, shallow, and fake nature of this kind of reality tv.

And for God knows what reason…during the last season, I decided to watch an episode On Demand when I was bored one day. And then another one. And then I started to like some people on it. And then I hated some people. Then all of a sudden I was taping the finale, ignoring all possible spoilers, and having long conversations with people about how all the drama unfolded.

Same thing this season, and the only thing I hate worse than the fact that I watch this show is the fact that I look forward to watching it.

But it is what it is, and we all have our guilty pleasures. And heck…watching the Bachelor(ette) makes things like Taylor Swift and Hunger Games seem uber grown-up and mature.

What I Talk About When I Talk About Running

Okay, truth be told, I’m only a chapter into this book. But I’m already convinced that I’ll love every minute of reading it. The author talks about how his writing and running weave together and how writing about running is one of the ways he’s learned to love the sport even more. That ideology is pretty much the reason I started my blog to a T, and I am fairly convinced that quoting and gushing galore will soon ensue.

See you all on Monday…and by “see” I mean I’ll be writing a post and hopefully you will read it and even maybe comment and that is the internet version of “seeing” one another.

Have a great Friday everyone!

What are your favorite things right now?

Do you like tempo runs?

Do you watch The Bachelor? Are you ashamed like me, or do you wave your reality tv flag high?

Jef or Arie?