Running? Boring?

Messing around before Hood to Coast in Oregon 2011

First W-I-N

I wasn't that great of a runner in high school.  I was more of a mid-to-back-of-the-pack kinda girl.  (Though I tried really hard!) So needless to say, it never crossed my mind that I might ever win a race.  On this particular day, we were running a race on our home course at Letsjelusche (HARD course....anyone concur?!) on a Monday.  Odd day for a race.  And for whatever reason, I just felt awesome.  Amazing! I hung out behind the top 3 girls for most of the race until maybe there were 600 meters left.  At this point, my coach started yelling at me: "ADDIE!!! If you win this race, this will be the BEST thing that ever happened to you!!!!!" I must also point out that the three girls in front of me were all on my team.  Why I was chosen for this dose of encouragement was beyond me.  My first thought was doubt.  Would this REALLY be the best thing that ever happened to me? I really hope not.  BUT I think I can win!  Using my sprinter background, I powered past my competition for my very first win.  Was it the best thing that has ever happened to me? No.  But it was a cool moment.


Run-In with the Police

When I lived in Scottsbluff, I used to get up every morning at 5am to run with my friend Caleigh.  And I mean EVERY morning.  All year around.  I remember that this particular run was in winter as it was snowy on the ground.  Caleigh and I had certain routes, usually out-and-back, that we ran from our homes.  We usually shot for about 5 miles.  Anyway, I lived on the cusp of the countryside, so many of our miles were on country roads where homes and people were sparse.    After we'd been out about 2.5 miles and were getting ready to head back, a dog joined us.  Normally when this would happen, it would hang on for a little bit, lose interest, and head on home.  This dog, however, did not.  It came back alllll the way to my house.  As we were finishing up our run, a police car pulled into my driveway.  The officer got out, approached us, and asked what we were doing.  We were a little confused, but explained that we were just finishing up our morning run.  He told us that someone had seen us out running and called him to come investigate as we apparently looked suspicious.  Anyway, it worked out well for us as he loaded the dog back up and (hopefully) took it back to its owner.


Early morning Interruption

Another run with my friend Caleigh.  This morning, we had started our run from her house, which was also pretty close to the country.  As we were completing yet another out and back course, we noticed a car maybe a mile or so driving down the road from its bright headlights.  All of a sudden, they shut off. We didn't think too much of this and continued moving forward.  (It probably had just turned off.  No matter that was no road to actually turn off.)  It was really dark mind you.  All of a sudden, Caleigh shouted, "THERE'S THE CAR!!!" It was only about 5 feet in front of us.  We screamed, turned around, and started dashing home.  (What do you expect? We ARE girls, of course!)  After a minute or two (maybe a little less time, maybe a little longer...when you are scared, it's hard to measure time), the headlights came back on and started coming towards us.  Now we were really, really scared.  Really scared.  As I mentioned, we were running on country roads, so not much cover or places to hide.  EXCEPT the cemetery directly to our left.  In a move perfect for a horror movie, we ran into the graveyard and found tombstones to hide behind.  The car slowly made its way past us.  We hid for awhile longer before finally getting the nerve to make it the rest of the way home.  What were they doing at 5am? Drug deal? Spending personal time with a significant other? No idea.  Don't want to know.


13 mile walk? Let's do it!

We all know that injuries are no fun.  In fact, when running is part of your daily routine, it more than stinks.  I don't remember the particular nature of this injury, only that walking didn't hurt me...only the extra pressure of actually running did.  So back in the day before I was married and had kids (i.e. had more TIME), I decided if I couldn't run 13 miles, I'd go on a walk.  With my trusty GPS, I power-walked along the country road.  I did this for about 10 miles before I got so bored that I didn't care if jogging the last 3 made my injury worse.  Total time: 2 hours and 53 minutes.


I have run thousands of miles, so these are only a few of my memorable moments while out there grinding.  I have seen tons of cool animals, including foxes, a bald eagle, deer, turtles, etc.  I have met tons of amazing people while running.  Is it boring? Hardly.

What is the easiest distance to race?

Jeff and I before this year's Lincoln half.

The short, quick answer is this: None.  Each distance has it's own pros and cons.  And each distance has it's own strategy and recipe for success.  Here are my thoughts on some of the most popular racing distances:

The 5k

I recently read Lauren Fleshman's article on the 5k (here), and couldn't agree more.  The 5k gets this unfortunate stereotype of being an "easy" race.  I couldn't tell you how many times I have heard something similar to this: "You're running a 5k this weekend?! That should be so easy for you since your so used to running marathons!" False.  The 5k for me is 20 minutes of the hardest running I can muster on that given day.  You go out as hard as you can, and you finish as hard as you can.  Although race day hydration and nutrition remain important, you don't have to change your entire routine.  You don't have to take in calories during a 5k.  Is it easy to train for? This depends on your goals.  If you are running simply to finish a 5k, then probably not.  You can easily get by on running 3ish times per week.  However, if you goal is to compete or run a new PR, then hard work is part of the prerequisite. 400 repeats are a great workout for 5k success.  I'm also a big believer in mile repeats for any distance.  Now, the 5k may not be for you if you're looking to lose weight.  Give or take, the 5k probably burns close to 300 calories total...which is like one or two cookies.

The 10k

Arguably, this is the hardest distance I race.  I basically employ the same racing strategy here as I do in the 5k: start hard, finish hard.  This race, though, requires more toughness around miles 3 and 4...you've been working really hard for quite awhile, and there is still a lot to go. 40-60 minutes of HARD running.  I always think that courses with a little variety are better for the 10k...I can think about staying strong up a hill by pumping my arms, taking shorter steps, and driving my knees upward.  I can think about letting go and allowing gravity do it's work as I run downhill.
  Once again, this distance can be what you want it to be.  If you want to PR, there is a lot of work involved.  (Here's where mile repeats start to really benefit your fitness level.)  If you're looking for a good workout or calorie burner, this is your ticket.  600 calories burned? Now we're talking.   This race will hurt while you're running, but you should be able to recover relatively quickly.  Training will not take over your life.

The Half Marathon

This is such an incredibly popular distance. Why?  It is always a challenge...BUT it's a challenge that practically all of us are capable of IF we put in the training.  What does training look like?  Running very consistently for 12-16 weeks as you gradually build yourself up to 13.1 miles.  I have had the best results (and felt the best during the race) when I have training over the race distance.  Last year, I did a 15 miler about a month out from the Lincoln half.  However, I think you can get by with a 10 miler being the longest run.  (Once again, this depends on what your goals are for your race.)  I am also a believer in adding calories to this race.  I usually take 2 gels during the race at miles 6 and 10.
This race requires serious strategy and discipline....you need to go out hard, but in a "sustainable" way.  Remember--you're going to be out there for a long time...and there are still four long miles left after mile 9.  Training for this race is probably your best bet if weight loss is a goal.

The Marathon

Marathons are hard.  Always.  They are not double the difficulty of a half, but 10x harder.  There is a lot of sacrifices to be made when you're training for a half.  Training plans range from 16-20 weeks and you'll most likely go to be early the night before a long run (missing social engagements).  Nutrition and fueling are vitally important to success in this event...training requires a large calorie intake, as does the race itself.  I take in about 500-600 calories during the actual race. Though it seems like the opposite should be true, you will most likely not lose weight during this training cycle.  One needs to be very aware of their fitness level going into the race so they're able to start out at the right pace.  I am much better at this now...I have had several races where I've blazed though the first half in 1:45 only to finish in 4:24.  (You can make guesses as to how awful this feels...)
The marathon is not a distance I really enjoy, which I'm sure is evident from this not-so-pretty picture I've painted.  I have always struggled at this distance and have yet to run a really great marathon. So why have I done so many if I don't really like them?  What is SO great about 26.2?  It's a great accomplishment...even more so when you PR or your race goes perfectly.  And there is something about pushing your body to the breaking point and knowing full well that you are capable of great things.

Each race distance offers its own challenges and quirks.  What is your favorite distance?

Weight+Food+Running

As a stereotypical active high schooler, I mostly ate what I wanted and remained the same size.  I specifically remember eating two sandwiches most days at lunch and would usually eat a snack after school.  I ran cross-country, was on the swim team, and also competed in track.  Between this and a fast metabolism, I was able to effortlessly maintain my weight.  However, two months into my freshman year at UNL, I very quickly put on 20 pounds.  It snuck up on me, almost behind my back, and I didn't seem to notice it until it was a done deal.  I was not running much in those days, but would go to the rec center several times a week and also took a kick boxing class.  That January, I signed up for the Lincoln full marathon, but barely trained enough to complete the half. (That race remains my personal worst half marathon.)

So many things about this made me really sad.  The fact that I actually had time to train for the marathon and didn't.  That I had run the half SO much slower than the year before.  That I was still 20 pounds too heavy.  The choices that I was making were obviously not what was best for my body or my self-esteem.   I remember talking to my dad about all of this, so we made a decision...and signed up for the Twin Cities Marathon in 2003.  Using Hal Higdon's novice program, my dad and I both successfully finished our first full marathons that fall.  I started viewing food a little differently.  My body needed FUEL to do the hard things that I was asking, and it accepted this new role.  During my training that summer and fall, I was able to lose most all of the weight that I had gained and was happier and healthier.

I recently read an article entitled something to the effect of "Do you eat to run or run to eat?"  This can be such a tricky question.   I do use long runs or tough workouts as a reason to be able to eat "bad" things or large amounts of food.  For example, I remember marathon training with my friend Leah...we would always go to Dairy Queen a get a blizzard after our 18 or 20 mile runs.  I have also been known to reward myself with a can of pop after a long run.  (I once knocked on my neighbor's door for a soda after a hard speed workout because I really REALLY wanted one and didn't have any at my home.)  I don't necessarily think treating yourself to unhealthy things occasionally is a bad thing.  But on the flip side, I am also very concerned about making sure that I eat plenty of calories before, during, and after my runs.  I ate two lunches in preparation for our last long brick workout which started at 4pm.  (I ate a turkey sandwich and yogurt for lunch #1 and a peanut butter and jelly sandwich at around 2:30pm for lunch #2.)  I have found that my workouts go much better after I have eaten breakfast, so if I workout first thing in the morning, I usually opt for a short/easy run.  As I can't envision how terrible I'd feel attempting a long run with an empty tummy, I got up at 4:30am yesterday to eat a bagel with peanut butter before our long run that started at 7am.

So I think it comes down to this...it was a healthier approach for me when I started viewing food as something that would make me a faster and stronger athlete. While I will be the first to admit that my diet could use some work, the way I have eaten and trained this spring have resulted in new 10K and half marathon PR's.

So CAN you exist both ways??  I think yes, but eating to run is more important.  If you expect your body to perform at high levels, it needs healthy foods to function at its best.

I hope to see many of you at this weekend's SOLD OUT CorNfieldCorNfield, which is part of the BRIN Running Series.  Check out info about the series at: http://www.bornandracedne.com/  Happy running!

Tips for Running in the Heat

Great water bottle for summer runs!

I started running when I was 15 years old when I was a sophomore in high school.  Over the past 15 years, I have learned a lot through my own trials and errors, advice from multiple coaches in high school and college, and reading Runner's World magazine. If you ran Cross Country in high school, I'm sure that many of you began your season in August with dreaded two-a-day workouts.  The first one was usually at 8am (still hot but usually not horrible), but that 3pm run could be a tough cookie in the end-of-summer sun.  My senior year, I remember one workout in particular where we were driven out to the Platte Center hills...namely a country road with absolutely no cover of shade from buildings or trees.  On this particular day, I think we were running 4 or 5 miles, but between the heat and probably not drinking enough water that day, I suffered what we guessed was heat exhaustion.  I felt dizzy, confused, disoriented, and was saying the weirdest things.  I remember getting taken back to the training room and being asked to count to 10 on my fingers.  After this incident, I was really nervous to get back out there but learned a few things that day. I am a big fan of my treadmill as it is always a great option for many reasons, but summer races take place outside in the heat and humidity.  So, unless you want to race horribly, running outside is vital if you want to acclimate your body to race conditions.

 Here is a list of things that you can do to keep yourself safe in the summer sun:

Run early or run late-  Obviously, temperatures are going to be lowest at these two times in the day.  Plus, there is something almost magical about running pre-dawn or at twilight.

Do short runs in the middle of the afternoon- I am a huge believer that running in tough conditions makes you a tougher runner.  That being said, if I run at 3pm, I typically only run 3 miles at an easy pace.

Drink lots of WATER throughout the day- This means water.  Not coffee. (I'm mostly typing that to myself and I sit here typing this blog and debating if I need yet another cup.)

Wear suncreen-  Skin cancer is a real thing and you (yes, YOU) are not immune to it.  Maybe this worked out for you in your teens and 20's, but c'mon.  We're much older (and wiser).  Take care of your skin.

If you are running long, take water with you- Camel packs, fuel belts, water bottles.  There are lots of options.

Dress right-  Light clothes are best as they don't suck in as much heat.  I would also stay away from cotton and opt for breathable tech gear.   Yesterday, I ran in the afternoon heat and sweat so much that it was dripping in my eyes.  After telling Philip about this, he pointed out that that's why he always wears a bandana around his head.  I am excited to wear my new headbands from Bolder Bands because I think it will really helps with this issue. (Philip is excited because it will keep my bangs away from my face.  I guess he doesn't like them...)

If you're in the middle of a hot run and don't feel right, STOP running.  Possibly hurting yourself over a training run is so not worth it.

I hope this list helps you to safely train over the summer.  Happy running!

Running after Pregnancy

                        Quinn came to cheer us on at the Seward Optimist Freedom Run 2012

Post-pregnancy running was extremely different after both of my pregnancies.  While I was pregnant with Quinn, I didn't run much after 12 weeks or so.  I found out I was pregnant the beginning of October 2011.  I was scheduled to do the Des Moines Marathon two weeks later, but decided that dropping down to the half and taking it easy was the best course of action.  After that, I didn't run another step.  I was a big fan of the elliptical, which I did about 5 times per week for 30 minutes.  I was able to do this up until the day before I went into labor at 36 weeks.  Quinn weighed 7 lbs 1 ounce and was a perfect first child.  He slept through the night at 5 weeks.  He rarely fussed and was very laid back.  I felt pretty good after having him, so I tried running two week post-partum. While the first couple days went okay, I soon had to stop because of achilles and hip issues. (I guess I didn't want long enough for my body to go back to normal.)  I was absolutely crushed.  It goes without saying that Quinn was totally worth it, but I was so looking forward to running again.  I ended up taking 4 more weeks off and started back up injury free.  I had signed up for the Chicago Marathon in October 2012...I was sure that I'd be able to handle motherhood, running, work, etc.  And actually, everything was going really well until I went back to work.  When September hit, I was so burned out.  Although I was using my spin bike and elliptical, I think I ran about twice that month.  While I was able to finish the marathon in 4:20, EVERY.SINGLE.MILE of that race felt terrible.  Strange race.  Seriously, mile three felt just as bad as mile 20.

After that, I was able to get my momentum back a bit and had a decent winter and fall.  However, I found out that I was pregnant again at the end of March.  Although I was signed up to run the half that coming May, I ended up backing out of it due to early issues with the pregnancy.  The problems continued and at the end of July, I was hospitalized twice for hemorraging blood.  Although I was never officially put on bed rest (in hind sight, I should have been),  I obviously did not run or workout at all during this ordeal. I had some pretty serious issues through August until my water finally broke on the 18th.  A day later, Anders was born at 24 weeks via c-section.

Most doctors recommend that you do not run for 8 weeks following a c-section.  At my two week check up, I asked the doctor if I was allowed to do some walking.  He surprised me by saying that it looks like I was healing fabulously and could try some running....which of course I did.  I think with Quinn, it was more my type-A personality taking over and pushing me to run, but this time it was much different.  This time, running allowed me to cope and heal with the hardest situation that life has ever thrown our family.  Sometimes I just think God works in mysterious ways.  With my running back, I felt like I had something to grasp onto, something good in front of me to keep putting one foot in front of the other and get through each tough day.

I have this new drive.  This week alone, I have done 400 repeats and mile repeats.  Philip and I are doing a 15 miler on Saturday.  While our life with Anders is unpredictable, I CAN control my running and my workouts.  Much to Philip's chagrin, I still cry a lot.  The treadmill is a great place for me to get rid of my sad and negative feelings.  (If you can think of another way, please let me know.  There are only so many miles that I can run...)

We can do this!  Keep those miles comin' in!

Can you train for a half or full marathon in a month?

I was talking with a friend the other day about the upcoming Lincoln Marathon.  She had signed up for the half, but because of other commitments, is just starting her training now.  She said that she was looking for a training plan on the internet, but was unable to find anything that would fit into such a short time frame.  This got me thinking....it IS very possible to train and finish a half or full marathon with minimal training, so why isn't there anything available?  The obvious answer is that it's physically safer for your body and easier to add long miles when you're following a 4 month training plan.  But let's face it...sometimes this just isn't possible.   I remember signing up for the Twin Cities Marathon before I started my first teaching job in 2006.  Between lesson plans, coaching, and getting my wisdom teeth out,  I had little time (or maybe didn't make time) to get my marathon training in.  On very few training runs, I finish the race in 5:44.  Yes, it remains my slowest marathon, BUT I have to pat myself on the shoulder for having the courage to start that race, let alone finish it.  I fully recommend following a proper half or full marathon training plan, but if you find yourself crunched for time, I have written a plan for both distances.  This should get you to the finish line...but don't expect it to be painless! :)

Each plan has three runs per week...you can run them on whatever days work for you, but I recommend staggering them, maybe running Monday, Wednesday, and Saturday.  You can also add in an extra easy run or some cross training.

 **Before beginning one of these abbreviated training plans, please ask yourself if you are in good enough shape to safely complete both the training runs and the race itself, and realize that you (most likely) will not set a personal record.

Half-Marathon Training Plan
Week 1: 2 miles, 3 miles, 5 miles

Week 2: 3 miles, 3 miles, 7 miles

Week 3: 3 miles, 4 miles, 8 miles

Week 4: 3 miles, 3 miles, 9-10 miles

Week 5: 3 miles, 3 miles, 8 miles

Race week: 2 miles, 2 miles, RACE!


Full Marathon Training Plan
Week 1: 3 miles, 3 miles, 6 miles

Week 2: 3 miles, 4 miles, 9 miles

Week 3: 4 miles, 5 miles, 12 miles

Week 4: 3 miles, 6 miles, 15 miles

Week 5: 4 miles, 4 miles, 8 miles

Race Week: 2 miles, 3 miles, RACE!

HAPPY RUNNING!

We're all in this together

If you competed in high school or college, let's take a quick trip down memory lane.  You had a group of people to work out with every day, to cheer you on during races, and pick you up if you fell.  Remember spaghetti feeds before a big meet? Nowadays, many of us are going it alone.  Think how much stronger we'd all be with a little encouragement.  Because of the competitive nature of racing, I think we inadvertently push others down while we should be pulling them up.  If you are honest with yourself, you might find yourself guilty of at least one...

How are we hurting each other?

Down playing your own accomplishments

"I'm only running the half-marathon."  

"I ran a 49 minute 10k.  I did horrible." 

 "I ran 10 minute miles when I was pregnant...can you believe I ran that slow?!"  

While you very well may feel this way, think about the fact that whomever you are talking to might be ecstatic to finish a half marathon, or even one mile! They might be thrilled to run it in 10 minutes.  The fact is we are all different.  We all have different goals.  BUT we are all runners and deserve to be treated with respect.  Think before you speak.

Jealousy

I get it.  Many of us are competitive, type-A people, and every time you enter a race, you are competing with others.  But for many of us, isn't the most important person you race against yourself? Most of the runners I know are wonderful and hard working people...just like me, they are working hard to achieve their goals.  We want the exact same thing...to better ourselves and stay healthy.  Where is the hate in that?  Wanting what someone else has is not in itself a bad thing.  It can encourage you to work harder or try to accomplish a bigger goal.  By try to spin this in a positive way so you don't hurt the other person or yourself.

Complaining about people who post their workouts to social media

Are they bragging? Who cares! These people are out their getting it done, and really, why can't they be proud? And maaaaybe seeing that Jonny Blue ran 15 miles will motive you to get a workout in? Either way, send a 'like' their way and let them know that you get it.  It's hard getting a workout in before work.  It's probably equally as hard getting one in after work when you're exhausted. It's hard to find time to work out with children.  It's hard, period. For all of us.

_____

Even with the changes of becoming a wife and mother, these last few years have been pretty good running wise.  There could be many reasons for this, but I really think that my family and friends have been instrumental in helping me move forward. Though it might seem that running is an individual sport, it is anything but.  Although I do not have too many chances to run with others, I have several people in my life whom help me each and every day.

How can we help one another?

Hold each other accountable  Getting up at 5am is horrible. I very rarely get up for a run unless someone is waiting for me.  During the time period when I lived in Scottsbluff, my friend Caleigh and I ran every morning all year at 5:15am.  -5? No worries, just wear a face mask! (Are you kidding?!) Nowadays, that sounds crazy (even to me!).  My husband is ridiculously good at getting up early.  His alarm goes off at 5am and he's up. I lay there tossing and turning for a bit before I decide that if Philip gets a run in, I better too.  Who wants their husband to one up them?  The same thing goes for weekend long runs.  My sister Emilie, Philip, and I are all running the half marathon and follow a similar training plan.  If one of us misses a run, everyone else will find out.


Cheerleaders
Be on the sidelines-The only thing more fun than actually competing in a race is watching my friends and family run.  The last two years, I was pregnant during the Lincoln Half-Marathon and was able to drive around the course with my parents cheering Philip and Emilie on.  Each year Philip has completed the distance, he's run faster.  It is so incredible to be able to witness this and cheer him on.  Encouraging messages-You don't even have to physically be at a race...phone calls, text messages, 'likes' on facebook...each of these methods help the runner to know that others care about them and want them to do well.  I also saw that a couple of my friends were given a gatorade with a cute 'good luck!' message attached...this idea doesn't cost a lot, but is very heart warming.


Celebrate successes/get through hard times
Sometimes runs and races and fabulous.  Everything goes exactly right and you nail a PR.  Other times, you feel terrible and every plan you might have had was thrown out the window.  It helps so much to be able to go through both with others.  I always try to remember that without bad races, it's hard to really appreciate the good ones.


We can do it, guys! Let's work together and achieve great things! Happy Running! :)

Cross Training...Why bother?

As a runner, many of us get it into our minds that the more miles we are able to log, race day will be that much better.  Harder, better, stronger, faster...(Oh wait, isn't that Kanye?! Wow, maybe I need to stop with the jokes and remember that I'm not funny.)  While this is definitely true, to some extent, we need to remember that most of us are not professional runners who can handle 100+ miles per week.  Now that I am well into my spring half marathon training, I am averaging around 30 miles per week plus cross training.  I have three key running workouts to hit each week...a long run, a tempo run, and a speed workout.  Other than that, the rest of my days are pretty open to whatever I feel like doing. I typically try to get 2-4 cross training workouts in per week. Today I'm going to talk about why it is important for YOU to cross train and what options are best.

Avoid mental burnout  I know that I am not alone with I say that somedays I just don't feel like running.  This has been such a cold winter, and as many of you, I have spent plenty of time on my treadmill.  Cross training allows me to still get a good cardiovascular workout in while giving my mind a break from the 'mill or extra cold temperatures.  I typically read books while I workout on the elliptical or spin bike, which also gives my mind a little workout.  As a busy mommy, I rarely find time to just sit down and read.  This way I'm able to kill two birds with one stone.


Less risk of injury  The more miles you run, the more you are putting yourself in the danger zone of the dreaded 'I' word.  I have been through several frustrating injuries that probably could have been prevented if I would have laid off the miles.  How can cross training reduce the risk of hurting yourself?  Many choices (elliptical, spin bike, swimming) are low impact workouts...you are not pounding all of your body weight into the ground with every step.  Plus, you are typically using and strengthening different muscle groups which will aid your running by making your body that much more powerful.



Rehab  If and when you do suffer a running injury, it doesn't necessarily mean that you'll be on the couch for the next several weeks.  Several years ago, I broke my big toe and had to wear a wooden shoe for quite sometime.  While there was absolutely no way that I could run, I could still get quality workouts completed using the elliptical or spin bike.  Similarly, when I was having hip problems in college, I was still able to get great workouts done in the pool.  This kept my body at a level where it was much easier to get my running fitness back once I was able.  



Active Recovery  So you did a long run yesterday and your legs are tired? Get in the pool and swim some laps!  Yes, you do need to take it easy after a long run or hard speed workout, but you don't need to be sedentary.  Runners often neglect the need for recovery.  After every hard effort, we tear tiny muscle fibers in our legs...the way we get better is allowing these fibers to heal.  It is in that process that we are able to run longer and faster the next time.

Now that we have talked about why cross training is important, what should you do?

Elliptical  I am a huge fan of the elliptical.  Not only is it low impact, but it simulates what your body does while you are running.  While I was pregnant with Quinn, I didn't feel comfortable running, so instead did the elliptical 5x per week.

Spin bike  I hadn't done much biking before I got into triathlons in 2010.  That being said, I have noticed a HUGE difference with how fast I'm able to race if I'm spinning a couple times a week.  In 2011,  I dropped 3 minutes off my 10 mile time from the year before and 1 minute off my 10k time.  I wasn't running more or doing more long runs or speed work.  Literally the only difference was biking.  I was able to strengthen my quads on the bike in a way that simply running wasn't allowing me to do.  Biking is very hard for me and it is always an internal battle for me that force myself on that thing. BUT the benefits are just too great.

Swimming  I know that many of you have difficulties swimming.  However, once you get the hang of it, you will find that it is a great full body and low impact workout.  I do not have much experience in water running, but it is also a good option if you are dealing with knee or foot injuries.  You are still able to run, but the water offers a low impact environment.

Other sports The older we get, the less options there are for "organized sports".  However, basketball, volleyball, and softball offer fun options to stay in shape while having fun with your friends.  If you have the chance and time to join one of these leagues, I say go for it!


Happy Running!

Running doesn't have to stop once you become a parent.

Many aspects of running are different since I became a mother to my two sons...Quinn, who is almost 2, and my micro-preemie Anders, who is now 6 months old.  Before my children were born, I was very worried about what would happen...I even wondered if my running days would be over.  Although there have been several modifications, this has not happened.  My children are very young, and thus require 24/7 supervision, so most of the time I run when they are sleeping, either very early in the morning or when they are napping.  The following are my tips for parents and things that I do to keep the miles coming.

Be flexible.  Obviously, my children's needs come first.  Sometimes, despite my best efforts, I don't get to run.  Life will go on.  In a perfect world, both boys would nap at the same time.  In my world, Anders naps in the morning and Quinn in the afternoon.  But on the very rare occasion that this happens, it's GO time whether I feel like working out or not.  But it is SO hard to chose my treadmill over a nice nap!! (Case in point, they are both sleeping right now and I'm typing this blog entry instead of biking...)


Plan ahead.  Now that there are two children in our family, this is crucial.  My husband is also very active, so we plan who is going to run and when.  Usually our days begin at 5am so both of us can get our workouts in before the boys wake up.  Philip and I do two-a-days several times a week, so Philip will try to catch a swim, bike, or run over his lunch hour.  If we sign up for a race, we decide who is competing so the other parent can watch the kids, or arrange for relatives or babysitters to care for them if we are both running/competing.

Bring your kids with you or the equipment to them.  Option 1: I've taken my youngest downstairs to our workout room with me a couple of times so I can run when Quinn is napping.  I don't usually make it too long using this option because Anders gets fussy quickly.  Moving on to option 2:  After Anders came home, we brought our spin bike upstairs to the living room so I can bike, not have to take Anders anywhere, and can easily see/hear Quinn.  Option 3: Take both kiddos along using the double jogging stroller.  I have not done this yet as it's been too cold, but come spring, WATCH OUT! Option 4:  I also know that the YMCA has a daycare facility where you can drop your kids off so you can work out, but I haven't done this.


Sometimes you get faster.  Have you ever tried to run on a treadmill with a VERY busy little boy in the room? Or a baby? Oh man.  I have only done it a handful of times, but let me tell you...I keep hitting the UP button to go faster and faster.  The faster I finish my 3 (or 1!) miles, the better.  I think Philip ran a 5:40 mile once when Quinn was "helping" him.  Even when Philip is home in the mornings or evenings, our time is pretty tight and honestly I do not want to miss out on time with them. This is another reason why I run as fast as I can on the treadmill.  Thanks for last year's 10k PR, Quinn!! :)

If possible, get a treadmill.  I do most of my training on treadmills now.  Before having kids, I never ran on them...I was actually in the camp of people who HATED them.  I know these can get a little pricey, but cheap ones (sometimes even free!) can be found on craigslist or facebook swap shops.

3 miles is better than no miles.  Philip and I live by this mantra.  Before kids, my daily minimum was probably 5 miles.  It is also easier to motivate myself for three miles than it is for more...when I am exhausted from lack of sleep, I can usually muster up the motivation for a quick three.

1 mile is better than no mile.  Never thought I'd see the day. However, this has happened more times than I would like to admit.

As I mentioned above, my husband and two boys are my number one priority.  BUT I am a much better mom when I am able to run...I'm more patient, more alert (crazy how that works), and just happier in general.  Plus, Philip and I are so proud to be able to teach our boys about healthy lifestyles and working hard to meet goals.  

Happy running! :)

Properly Fueling for your Long Run

The first time I trained for and ran a marathon, I had no idea that I needed to eat during my training runs or, ultimately, the marathon itself.  I very blindly ran the 2003 TCM and took little to nothing in during my 4+ hours of running.  I've done a lot of running these last 15 years, and have much experience of trial and error when it comes to proper and improper fueling. The marathon is hard enough without adding the extra challenge of running on empty!

Rules of thumb:
1.  The full marathon itself is not a good way to lose weight.  If you want to lose weight, try the half.  When you run 20 or more miles, you are asking a lot out of your body.  Would you expect your car to drive with no gas? No way.  Why would you expect the same thing from your body?

2.  Our bodies typically have 2000 calories on reserve and ready to go.  With adequate training, this will take you through mile twenty....what about the remaining 6 miles?  On average, we burn 100 calories per mile.  This means that you need to take in (at least) 600 calories during the race itself.  While there are many different ways to do this, I think that gels are the easiest. I usually take one gel every 4 miles starting at mile 5.  In addition, I choose gatorade instead of water at rest stations.  I do not go crazy consuming liquids...it is too easy to get water logged which will leave you with a very uncomfortable tummy (and possibly throwing it up).

3.  It is very important to practice fueling during training runs.  You do not want any surprises come race day.

4.  Breakfast is SO important...especially if you're doing a morning training run.  Whatever the distance, I run much better if I've eaten.  I typically eat a bowl of cereal if I have several hours before I run, or peanut butter toast/bagel if the run is less than an hour away.

5.  CARB LOADING! Runners love this.  An excuse to stuff yourself full of delicious pasta!  While most athletes eat pasta the night before, it is much better to do this two nights before your long run or race.  This allows your body to absorb all of the nutrients so you can use it come race time. The night before, try eat a typical dinner...something (or somewhere) that you've had many times so you know how your body will react.

I realize that many of you reading this are not planning on running a full marathon this year.  So what about the half marathon?  Generally speaking, if you're going to be running for over two hours it is a good idea to take in some extra calories.  It may or may not take you more than that for your half marathon, but I've found it to be helpful to take in a couple of gels regardless.  I will take one at mile 5 and one at mile 10.

Happy Running!

Is running REALLY the cheapest sport??

As runners, we've heard over and over that running is such a cheap sport...all you need is a pair of shoes.  I suppose this could be true.  To an extent.  But...I really love Asics Gel Kayanos.  And compression socks.  And my arm sleeves? Those things are pretty cool!  Not to mention socks.  Did you know that you can purchase socks nowadays where you will never again suffer a blister? Only $10 per pair! Sports bras, tank tops, running tights...honestly, the list can go on and on.  And on.

And if you like to race?  It might only cost $15 for a 5k, but a marathon can cost more than $100 to register for!  What if you want your very own treadmill?! Those suckers are not cheap!

Here are a few tips to follow if you don't want running to leave you with an empty wallet.

Let's begin with gear.  Every year, our favorite shoe companies come out with new and fresh models of our favorites.  I believe that the new kayanos run about $160...now, if you run quite a bit like I do, these shoes will not last you very long before you find yourself pulling out the cash for another pair.  Here is a secret:  when the new models come out, the old models are much cheaper. You can get older models of the same shoes you love for up to 50% off!

Before you spend lots of money on cool gear, think about the type of runner you are.  If you usually run on the treadmill during the winter, you are not going to need a lot of "cold" gear.  Shorts and a tank top will do just fine.  And if you're not prone to blisters? You don't need those expensive socks.  That being said, I am a huge fan of compression socks, but at $60/pair, they are not cheap.  I sign up for alerts when certain items go on sale...many times, I'll get emails about these socks being up to 50% off.

Now what about races? How can you race for less?  One big recommendation is to sign up for races early.  Signing up for a day or even a week beforehand is much more expensive than signing up 6 months before.  It is best to really look at your schedule...if you know that you'd like to run a certain race, or you run it every year, sign up right away when the race director open up registration.  Beware though...if you sign up for a race and then do not attend, you are out all that money.  In addition, some races offer discounts when multiple family members sign up together.  This can also add in the amount of fun you'll have!

Treadmills often elicit a sense of dread among runners.  However, they can't be beat when you have young children at home or the weather is just too dreadful.  How can you save money on a treadmill?  I would recommend searching for a used one...many times, you can find a very decent treadmill with few miles.  If you decide to go this route, it is best to research different machines and models so you know what you are looking for and what will fit you best.  It is also a good idea to test the treadmill out before  you buy it.

I hope some of these tips will help! Happy Running!

You've run how many marathons?

33. or 34? One of those.

I ran my first marathon when I was 20 years old...the 2003 Twin Cities Marathon in October.  It was especially memorable as it was my dad's first marathon as well.  I meticulously followed Hal Higdon's novice training schedule that whole summer and had a wonderful experience.  The past 10 years, there has only been one year in which I have not completed at least one marathon (2005)...and the most I have done in one year is 8.  Several times, I have run them a week apart and luckily did not suffer any injuries as a result.

Why did I do this? Well, for one, I was single and had the time.  I also loved to travel...I went to Arizona, Louisiana, Georgia, Wyoming, Colorado, Illinois...However, the main reason that I kept coming back for more was how hard the marathon was and what a thrill that finish line was...every time.

My fastest marathon to date was the Des Moines Marathon in 2010.  It was my third marathon that fall...I finished both Sioux Falls and Twin Cities in 3:53 and was able to drop 10 minutes to finish in 3:43.  Although I was still 3 minutes short of qualifying for Boston, I was so proud of myself and was holding back tears.  My slowest marathon was 5:44 at the 2006 Twin Cities Marathon.  I had just started my first teaching and coaching job, and was wasn't able to adequately prepare.  I was probably equally proud to finish this one...those miles are unrelenting to the improperly prepared runner.

Knowing what I about the distance, I am a big believer that all runners should complete at least one marathon during their runner career.  I think that it helps you to grow as a person...you are able to put yourself through the training and do something that many others would never attempt.  The marathon exposes your weaknesses and allows you to power through.  It strengthens friendships...whether you're training with someone, traveling to races together, co-miserating about hard workouts or long runs...these mutual experiences will bind you.  Although I love my non-running friends, my marathon buddies will always have a very special place in my heart.  And don't forget about the food! Carb loading?!! YES, please!

If you are thinking about training for a marathon, I recommend Hal Higdon's training plans.  He offers many plans, free of charge, to all kinds of runners...slow, fast, beginners...he also has plans for completing multiple marathons two or three weeks apart.  Here is a link to his page:
http://www.halhigdon.com/training/51135/Marathon-Training-Guide

HAPPY RUNNING!