Shoe Saving Measures

Now with all this talk about saving money – let’s focus on our shoe allowance.

Two important Questions:

How much did you spend on runners last year? And how long did those shoes last?

"The rule of thumb is usually about 500 to 700 miles is a good distance to replace your shoes."

The life of your runner depends on:

• Your body weight – I’m a bantamweight.
• How many miles – I’ve got 43 miles on pair #3, 477 miles on #2 and 460 miles on #1.
• Your foot strike - So far I have no issues.
• The type of shoe – trail runners versus flats.
• What surface you usually run on. I run on a mixed terrain and avoid cement.
• Keeping them clean. I have been known to throw them in the washer on the gentle cold cycle when I want them to look spiffy for a race. I also sweep them off with this Whisk.

Tips on runner care:

• Spray on a Waterproof spray before you take them outside. (I have never done this!)
• Shoe cleaning foam?
• Replace the insole after 100 miles. Sounds like a good idea.
• Make sure you facilitate the drying of your shoes! If they are wet, tilt them over and place them somewhere warm. I’ve even stuffed them with newspaper to absorb the moisture. [I think shoe dryers are for the rich and famous.]
• Rotate your shoes. I really believe this accounts for the long life of my runners.
• Did I mention throwing them in the washing machine?

How do you extend the life of your runners?

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10 Miler

A few pictures I took along the way.

1. I tuck my key under my shoelaces. I know there has to be a better way.
2. I tried out this drink from Odwalla --> “Protein Monster.” I cut it with soya milk because it was too sweet!
3. I see a Ferris wheel in the mall parking lot.
4. On the first lap, there were a lot of runners. I figure they were with some running group – not a race, as they had no race bibs on. A few had CamelBaks on – so I guess they were out for awhile.
5. My little white truck – to take me home!

Thankful For:

1. No rain.
2. Seeing other runners – I run alone.
3. The cheery disposition of the RunRunLive podcast. Thanks Chris
4. The Americano on my way home.
5. My body – for taking me again, on another journey.

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Speedwork Satisfies

This year’s training session has really changed. Last year I adored the long runs! I would collect my thoughts and then settle down into some nice long escapes…
But this year I’m getting high on speedwork. (Or interval training.) I think it’s a combination of variety and the up front challenges.

“Intervals consist of a series efforts followed by active or passive rest usually at a pace faster than a continuous type training run. There are four things that you can alter in an interval training session. They are distance or time, rest time or distance, effort, and the number of repetitions.”

Benefits:

• I look forward to my run.
• Workouts go by F A S T.
• It keeps the boredom monkey away.
• Your will run faster and stronger and feel a better at the end of a race.
• It rejuvenates the body and the mind by clearing out the cobwebs.
• If you need to lose weight – this is better than any diet. (Except fasting.)
• And you can pretend, even if it’s just for a lap, that you’re the fastest runner in the world!

Suggestions:

• Don’t listen to a talking podcast - stick to fast tunes! Or just listen to your own heartbeat.
• Use your Garmin or lap counter on the old watch to keep track of the intervals. It is not fun trying to keep track on your fingers or with an abacus.
• If you can’t get on the track - find a long, quiet neighborhood street. (Always be vigilant for cars – like ones backing out garages.)
• Dress light. Or do what I do, and peel stuff off as you warm up. Watch your gear - I almost had my yellow cap stolen!

P.S. Some runners like to vary the distances in one session - 200m, 400m, 800m, 1200m, 800m, 400m, 200m. Interesting enough, they call it ladders.
P.S. I’ve been running for over 20 years and never tried speedwork until 3 years ago.

Everything you need to know about interval training!
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Spring Haiku Contest

The 2nd Annual Runner’s World "Hooray for Spring!" Haiku Contest.
I never win anything – but that doesn’t stop me from trying.

Entry...

arrival of Spring
on the sole of my runners
sticky plum blossoms

Revised...

spring
the soles of my runners pink
with plum blossoms

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Make Up Miles

Just looking over past running data and discovered I’ve run about 12 miles LESS than last year. (No excuses!)
For some reason I thought I was covering more miles. This years total = 174 miles
I need to slot in a few extra runs to bump up this total.
Race day is not far off and I soooo want to keep my time of under 2 hrs!
Beautiful run today – daffodils in the sunshine and the smell of fresh cut grass!
Hope you are having a great day too!

Graph from Breaking The Tape

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Ways to Avoid the Rain

This time of the year, I spend an inordinate amount of time trying to avoid running in the rain. If you live in the Northwest, you know what I’m talking about.
I get cold and miserable! I have to keep wiping off my glasses so I can see the path. My long ponytail ends up looking like a rat’s nest.

Possible:

• Keep an eye on the radar screens at Weather.com or AccuWeather.com. Wait for those large clusters of dark green or yellow to pass.
• Overdress in rain gear. Every time I do this – it stops raining.
• Lather on the sunscreen. (Reverse psychology...)
• Run at the gym. (My very last option.)

Impossible:

• Click your heels three times and repeat, “It never rains when you run.”
• Cancel your run.
• Wager a bet with your runner partner – bet that the rain will stop.
• Don’t run in the Winter or Spring.
• Run with a Rihanna umbrella.
• Move to Tempe Arizona

Eugene, Oregon Rainfall:

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A Late Breakfast

Wednesday’s 9 miler

I headed out a little later than usual for my run. Primary excuses: it’s only 25f outside and frost covers everything, plus my internal clock insists it’s only 7 AM – not 8. (I miss that hour!)
Diligently packed up my goodies – juice, soya milk, water, a handful of chocolate covered raisins, - cell phone, MP3 player, Garmin , and some cash - then jumped in the little truck.
I like to do my long runs along the river path – it’s perfect for an out and back. But unfortunately, I have to drive to get there... Half-way along I realized I had forgotten my gloves - Luckily I had my black shirt on with extra long sleeves.
I started off a little fast (to stay warm) – then found a steady cruising pace.

Podcasts: Listened to 3 useful podcasts – One had an interview with Jeff Galloway (Love his accent.) Thanks Michael for the tweet. The other had an interview with Jon Gordon "The Energy Bus." Positively uplifting.
And finally a LOST podcast - prophesying – who/what is the statue. Good stuff.

Wildlife: Lots of Canadian geese, a few ducks and crows. Three silvery tailed squirrels – beautiful! And a homeless fellow sitting cross legged on the path...sunning himself.

Highlights: The halfway mark.

EWEB Tower

The only problemo with park and run - is your muscles tend to stiffen up on the drive home. So to palliate this problem I picked up a double shot Americano.
Breakfast time – High noon!

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How Barbie Doll Stays Fit

Happy Birthday Barbie!
50 years old and still going strong.
And we know how you stayed in such great shape.

BARBIE-DOLL-WORKOUT-CENTER-GYM-IN-BOX
(Circa 1984)

She makes it look so easy!

Over the years there has been lots of controversy over Barbie’s shape.
I honestly don't remember my childhood playmate causing me any distress - except once when my brother pulled her arm off...
While I played with her, I even knitted her a turtleneck sweater, her size wasn't an issue - she was just a grown up girl, having all the fun... (Grown–up fun!)

“A standard Barbie doll is 11.5 inches tall, giving a height of 5 feet 9 inches at 1/6 scale. Barbie's vital statistics have been estimated at 36 inches (chest), 18 inches (waist) and 33 inches (hips)."
But Mattel made her bigger:
"In 1997 Barbie's body mold was redesigned and given a wider waist, with Mattel saying that this would make the doll better suited to contemporary fashion designs."

No, I'm not promoting super thinness as the best body shape – but neither is fatness.

Time to workout with Barbie!
Have a great Monday.

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Starting Fast

This week’s theme at Runner's Lounge TIaRT is.... Common mistakes and cardinal sins of running. What are some of the most common mistakes you make with your running?



My numero uno mistake in running (with regards to racing) is starting off to fast. Despite the fact I've read millions of articles on negative splits and managing pace, I still fall victim to this anomaly. The starting gun goes off; I'm caught up in the surge of runners - as they propel me to new heights. Yeah right - by mile 3 I'm panting - WTH was I thinking. I'm way older than kara goucher!

Strategies:

• Start closer to the back - then you’re forced to go slow due to the volume of runners/walkers you have to pass.
• Wear your Garmin or facsimile and monitor every minute of that first mile.
• Pretend you have a malady - limp at bit, rub your side, or head – whatever works for you. Then at the 1 mile marker - zoom. (A gradual zoom if you have another 12 miles to go.)
• Wear blinders so you can't see other runners' faces as they pass you.

"It is easy to run too fast in the early stages of the race and slow down at the end. It takes discipline to hold your pace and invest in a pretty photo finish." - Jenny Hadfield

PS: Open to other suggestions – please!

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“How Did it Get So Late So Soon?”

I’ve been struggling lately with time.
The day starts: with dog walking, reading emails, running, cleaning, cooking, - work! Many days there is simply not enough time to do EVERYTHING .
The time blogging evaporates before me as I delve into a topic or open Photoshop to edit an image.Everything seems to take longer than planned!

The reason for this blog was to explore my thoughts about running and share training strategies , but it has turned into more of a mandatory assignment.

How to Create Space and When You’re Always in a Rush

So please - bear with me as I make some timely adjustments.

“How did it get so late so soon? Its night before its afternoon. December is here before its June. My goodness how the time has flewn. How did it get so late so soon?” – Dr. Seuss

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