Recovery

Ran 5 miles at a Recovery pace. Just testing out my back. Instead of a shuffle, I was able to stretch out with some decent strides. (
O thank-you powers to be :)
I did have to watch out for the cant of the road. (That’s the tilt on paved roads that prevents rain from pooling.) But confident now I will be able to run the trail race in 2 weeks.
Life is good.

During my run - No, I’m not riding a horse!

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What Do You Eat Before a Long Run

The TiaRT question this week is asked by Jill of (Jill Will Run).

“It's the morning of your weekly long run... what do you eat and why?”

I used to take in a far amount of food before my runs. This included: bananas, soy milk, toast, peanut butter and COFFEE. (I don’t drink coffee before I run anymore…)
But I found that stuffing myself before a long run had absolutely no benefit. All it made me feel was sluggish and even nauseated.
(You can live without food for awhile – but must have water!)
I now eat big after I run.

My reduced intake:

• Handful of Puffin cereal - dry. I munch on these while I catch up on e-mails.
• ¼ cup of almonds - dry not salted.
• Cup of Black tea (It’s not really a food item, but has caffeine.)
• Glass of Water as soon as I wake up and then a couple of gulps before I leave.

What does your recent pre-run menu include?

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Quotes That Heal

As I said to myself, “No please – not my back…” my running schedule materialized; but like smoke from a Genie's bottle, it disappeared into thin air. I’ve been here before and know the routine. No running until the back pain is under control...

Quotes that helped:

“Learn to get in touch with the silence within yourself, and know that everything in life has purpose. There are no mistakes, no coincidences, all events are blessings given to us to learn from." Elisabeth Kubler-Ross
* Stop blaming myself.

"If you do what you've always done, you'll get what you've always gotten." Tony Robbins
* There is always something I can learn about my body.

"It’s human nature to start taking things for granted again when danger isn't banging loudly on the door.” David Hackworth
* I will never grumble about going for a run again!

"Everyone has been made for some particular work, and the desire for that work has been put in every heart." Rumi
* My work is running.

"Don't give up. Don't ever give up." Jim Valvano
* Looking over my race bibs and times – I’ve still got a lot to do.

"Life is about timing." Carl Lewis
* Taking some time off from running (even if it is forced) gives me time for reflection.

"Find a place inside where there's joy, and the joy will burn out the pain." Joseph Campbell
* My joy is to just be outside – whatever I do out there will carry me through the day. I’m going to attempt a very gentle run later today. And if I have to walk – that’s OK!

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Fear of Getting Lost

Not far ahead, the path parted and the familiar slipped away…

As I send in my registration form for my first trail race in the woods. (See below) I hesitate, perhaps my fears are purely speculative.



For it is not the falling, getting dirty or the lack of proper gear that is holding me back – It’s the fear of getting lost and then looking like a fool.
I emailed the race director, asking him if it was an OK race for beginners. He said it was fairly easy and very scenic.
No mention of any lost runners from last year...

Surely, they will have markers along the way.

My growing Checklist:

• Bring a trail map. (I’m going to need bigger pockets.)
• Carry a cell phone and turn on the Garmin.
• Run with elbows tucked in.
• Don’t shuffle. (Me – prancing.)
• Look out for low branches and giant spider webs.
• Just try and keep your eyes on the trail – not the scenery.

I do know - I’m physically ready for this challenge!

Should You Train Like a Caveman?

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Race Report Scandia 10k

Another “I feel great at the finish race!” (That’s two 10ks in a row.) My time was about the same time as last year but I did stop at every water station. (I’m testing out this routine – as I usually don’t drink anything till after the race.)
Happy with some of my splits too!

This year, the mint fields were already harvested, but there was still a lingering distant whiff in the cool morning breeze.



One guy ran with his Thor horns on to honor the Scandinavian Days. Next year I’m going to braid my hair.



I Love the homemade direction signs.



After I found my pace, I slipped into an observational trance - noticing the way other runners held their arms. I tend to run with my arms at waist level. For several years I ran with a dog and had better leash control with my arms at that level.
But what I witnessed was crazy:

• Arms bent at a 45º angle with hands almost touching their chest.
• Arms slapping about like they were dislocate at the shoulder.
• Elbows sticking out.
• Hands like propellers.

It appeared, as runners began to fatigue, there was greater arm movement...
What do your arms do? Improve your running or just go along for the ride?
Arm Movement in Running

More Highlights!

Port-o-potty chat: “More people here than last year – yeah, in this line!”
T-shirt Talk: “Don’t Vote Me Off”
Farthest away t-shirt - Tempe AZ

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I Will Keep On Stretching

I have to say I was a little disappointed with this month's Runner’s World article: The Rules – Revisited
Stretching is Worthless
I know lots of runners who don’t stretch – but do they know they are losing flexibility? Are they setting themselves up for injury?
The article looked a few studies showing stretching made no difference. I’m sorry - but I don’t buy into this. (And hope other runners won’t stop stretching either.)
I had a chance to listen to a podcast with Coach Janet Hamilton. She included in her four factors in a training program - Flexibility. That means some form of stretching!
“Stretch gently, slowly and consistently (daily).” Janet Hamilton

Can you still bring your foot up towards your head anymore? Have you seen any soccer players running around bent over?

I know stretching does increase flexibility. I am positive that it has prevented injuries. And besides the mechanical benefits, it gives you time to unwind - even if it’s just for 5 minutes. Time to think about your performance and to be thankful, thankful you can run...

Someone else not happy with the Runner’s World article.

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Oreo Cookie Vs Zucchini Bread

Oreo Peanut Butter Cream
Ingredients:
Sugar, Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate {Vitamin B1}Riboflavin {Vitamin B2}Folic Acid) Peanut Butter (Peanuts, Hydrogenated Rapeseed and/or Cottonseed and/or Soybean Oils, Salt) High Oleic Canola Oil and/or Palm oil and/or Canola Oil, Cocoa (Processed with Alkali) Maltodextrin, High Fructose Corn Syrup, Cornstarch, Salt, Baking Soda, Soy Lecithin (Emulsifier) Chocolate, Vanillin - an Artificial Flavor. (Not too evil...)


Homemade Zucchini Bread
Ingredients:
Whole-wheat flour, all-purpose flour, baking soda, baking powder, cinnamon, raisins, Ener-G , canola oil, sugar, grated zucchini, applesauce, and vanilla extract.

Winner - Zucchini Bread!

BTW - Regular Oreos are considered Vegetarian.
Here’s the original recipe Low Fat Zucchini Bread.
(I always modify the sugar level!)

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Keep On Running

This story has two important lessons:

• It’s never too late to take up running.
• And how important it is to keep pushing yourself.

Roy Engler took up running when he was in his fifties. He is now 86 and still running four times a week!
The magic in this story is not that he is still running; BUT that he is still competing – albeit with himself.
(There are not many runners in his age category.)

This year (at 86) he ran a 9:50 mile. WTG Roy
Here are his official USA Masters Track & Field Rankings

Keep On Running

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Trail Running Challenges

Doing some leg work on trail running. I’ve hiked a thousand trails but have only run a few. And even though I love the closeness to nature – I do not run in the woods.
My first trail race was along a x-c ski trail so there were lots of climbs and dips. It was a test not to twist my ankle on the uneven surfaces. Needless to say, I was extremely sore that next day.

There are some reasons (excuses) why I don’t trail run:

• One is the lone factor. It just isn’t safe for a female alone in the woods. Unfortunately – I have not found a group of trail runners here in Eugene.
• The other excuse – I wear progressive lenses / contacts. No, this does mean I’m hip; but that I have “geometric distortions" in my visual field. Which means my full view perspective is interrupted. I could accidentally trip over a root.

Despite these issues I’m seriously thinking about adding this challenge to my routine. (Besides If I break my wrist and can take time off work : )
Next thing to ponder -> trail running shoes.

There is a local trail race next month - only a 7K

Resources:
Trail runner
Trail running day
Trail running soul
Training: Trail Running

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