And She's Back!

As I mentioned in my last post, life has intervened on my blogging and stress and anxiety have lowered my workout motivation to almost zero. Although a little less zealously, I have continued to run, and I still do yoga, but am more likely to skip a day.

I signed up for fewer races this year, because we have a lot going on and because we are trying to save money (the race fees can add up!). This morning I completed my first 5K race of the season, The Fifth Annual Jack Roth 5K Rock & Run/Walk.

I ran this race last year, with a time of 25:09. I enjoy this race, as it takes place in Bexley - a place I love and where I am moving in a month. It's perfectly lovely to run with a group of people that you know and be cheered on by your (soon-to-be) neighbors and friends. I convinced my husband to walk the race as well, with our youngest two kids in a double stroller (a regular one, not a jogger), and our 6-year-old walking/running herself.

Because of my recent lack of motivation and this being my first race of the season, I had very low expectations. Before the race began, I told my friend that I would only be jogging this one. She distrusted my concept of "jogging" and said she wouldn't start with me, so I started with another friend's husband. When the race began, I realized that I couldn't keep up with him and told him just to go on, and I would jog at my own pace.

Running on the streets is a completely different animal from running on the treadmill - my usual habit. I found myself feeling winded fairly early on, but I just persevered. Since I almost never run outside, though, I don't own any of the fancy gadgets that give you information about your speed, so I never have any idea about what my pace is. I felt like I was moving along fairly evenly, though.

At about mile 2, one of the volunteers shocked me by calling out to me, "Number 2! You're second! The second girl! Girl Power!". I couldn't believe it! Second?! That was definitely the motivation I needed! I wasn't really able to speed up much, but I certainly didn't want to lose that place! I powered it in to the finish line, maintaining that second female finisher position (out of 213 women), coming in twentieth overall (out of 355 total runners). My time was 21:45, at a seven-minute mile pace. That's 3:24 faster than my time at last year's Jack Roth 5K, and 1:44 faster than my personal best for a 5K!!!

After I finished, drank some water and ate a banana, I ran back and caught up with the family and jogged and walked the rest of the way with them. It was wonderful morning, and it has energized me for racing for the summer.

Burst of Confidence!

Lots has been going on in our lives lately, and not only have I not been blogging much, but my workouts have ramped down somewhat. Life just gets in the way, I guess. Anyway, with my training schedule modified, I have been feeling a little jittery about participating in the Columbus Half Marathon on May 1. I am definitely going to participate, but I am just going to go at a comfortable pace and not worry about setting any goals, just finishing.

The weather was gorgeous today and I went for a run outside. I normally hate doing this, not because I dislike being outside, but because I miss the "control" I feel when I am on the treadmill. When I am running outdoors, I am constantly wondering what my pace is, am I maintaining an even pace, what is the incline/decline, am I slowing down, etc. Of course, if I spent a bunch of money for a fancy gadgety watch, I would know the answers to those questions. But ... trying not to spend money.

Anyway, as I was running, and wondering all those things, I started worrying about the race, and whether I would be able to make it 13 miles. Even though I do it on the treadmill, in "real" life, running is different than in the gym. More real.

But, after about 3 miles, I hit my stride. I stopped worrying, I stopped varying my pace, I stopped thinking about it, and I just naturally hit a speed that I knew I could maintain for another ten miles. I just knew it ... it certainly wasn't fast (and since I don't have that kind of fancy gadgety watch, I can't tell you my pace), but I didn't feel like it was too slow either. It was just right. I think I can, I think I can, I think I can. And I will.

I hope.

Today's workout:

60 min. personal training yoga

40 min. run

No Excuses!

Sometimes, I feel cranky that I didn't start running until I was 33 years old. I think, "imagine what I could have done if I had run in high school or college, or even in my 20s!". In a race, I feel a little jealous of the speedy younguns next to me in a race, or the runners my own age who have the advantage of years of training and experience.

This month's Running Times is devoted in large part to older ("masters") runners and their achievements in various age brackets. I am always inspired of stories of other runners who didn't start running until later in life. Pictured left is Ginette Bedard, who started running at age 68 and now routinely sets records in her age group.

In his Editor's Note, Jonathan Beverly writes about age grading, which adjusts results based on age (kind of like handicapping, I think). It basically sounds like a way to make yourself feel better about being older and slower. Beverly struck a chord with me with this comment:

"The only measure that really matters is what you can and cannot do today. Every race has an asterisk listing all of the reasons it should have been faster - even those fondly remembered PRs [personal record]."

He goes on to say, "we are not who we were at 30 either, and celebrate what we can do today." I really appreciate this notion, and will try to take it to heart.

I am so pleased with my improvement and performance so far, and thankful for the body that I have and for what it can do. There is no reason for wishing to change the past or making excuses for what I am.

Today's workout:
60 min. elliptical (7.50 mi)
15 min. sun salutations

Inspiring Young Runners

I have previously blogged about the organization, Girls on the Run, for which I volunteer as an assistant coach.

The exciting thing about this group is that in working with young girls, running is used as a method of developing confidence and self-esteem. The end goal is not necessarily to create world-class athletes or super-fast track stars .... running is a vehicle for showing girls what they are capable of and helping them to love themselves and their bodies.

In her talk at the recent Girls on the Run conference in Austin, TX, Kristin Armstrong discussed the idea of "confidence on the inside" - a concept GOTR tries to promote in young girls.

"Confident on the Inside means - You are wise enough to accept God’s definition of who you are, and you are strong enough not to accept counterfeit messages. You know your own beauty and are grateful for it, never needing to promote or pollute it. You possess awareness of your talents, as well as the humility and generosity to share them. You can say 'Yes' and 'No' with equal certainty. You live and love big – never needing to play small or belittle others. You can say 'thank you' to a compliment as easily as you can say 'Forgive me' or 'I forgive you' to a mistake. Confident on the Inside means that you feel so comfortable in your own skin that your very presence is an invitation to freedom for others. Confident on the inside knows no age."

Even though I already felt fairly comfortable in my own skin, once I started running, I was completely exhilarated by its effects on me. Not only was I able to see tangible improvements in my physical fitness, but my mood lifted as well. Running longer distances than I ever had before made me feel capable of tackling challenges in my everyday life. I felt strong, powerful and capable. I never intended to start running everyday, but the positive effects from running led me to make running a central part of my workout. I definitely feel the "confidence on the inside" described above, now at age 34, that I didn't feel ten or fifteen years ago.

Although my role in the organization is small, it makes me proud to be a part of GOTR and its mission to lead girls to achieving a feeling of confidence and self-worth.

Read another inspiring blog post from Runner's World's Coach Jenny about the recent Girls on the Run conference in Austin, TX.

Today's workout:

70 min. run (8.19 mi)

20 min. resistance training

60 min. yoga

Negative Splits

Since I began running, I have learned all kinds of jargon associated with the sport. One of the terms that I have seen bandied about in various articles and websites is "negative splits". The concept of negative splits is simple - it is finishing the second half of a race faster than the first half of a race.

While the concept may be simple, executing it is not. My initial response to competing in my first races last summer was to take off as fast as possible at the starting line, giving it my all right at the beginning. Then I would begin to get winded, and slow down as the race went on. By the time I crossed the finish line, I was ready to drop.

When implementing negative splits, you control your pace at the start of a race, and then ramp it up once you get going. This gives you a chance to warm up and once you are hitting your stride, you can pass the other runners who have begun to run out of steam.

Of course, if you want to use this method in a race, you need to train for it. I tried this out today, but running three miles at 8.0 mph, and then inching up the mph by just a .10 mph, until I reached 8.7 mph and ran a total of 5 miles. While this is a small increase in speed, I was able to shave slightly more than three minutes off of my time than if I had stuck with my initial pace.

Find out more about negative splits in this Runner's World article.

Today's workout:
40 min. run (5.29 mi)
60 min. yoga private training
60 min. yoga @ home

Staying Zippy in the Winter

Need a few reasons to keep running in the winter? Check out these great "kick-butt" ideas from Runner's World for staying motivated and reaching your goals!

Today's workout

50 min. run (6.05 mi)

30 min. resistance training

60 min. yoga

Inspiring Reads

I read a couple of really inspiring running books this winter break. The first was Ultramarathon Man: Confessions of an All-Night Runner by Dean Karnazes. Dean is an uber-athlete who tackles the toughest physical challenges. He is well-known in the running world for his prolific success at long-distance races (50 miles or more).

In this book, he talks about what led him to start running, and he details his experiences in some of his first ultramarathons. His story about his first Western States 100 race is incredible - it is an unbelievable testament to what the human body can endure.

Despite his phenomenal success and athletic prowess, Dean ultimately credits sheer perseverance and hard work for his performance, rather than any innate traits. Basically, he is just telling his reader to get out there and run and you never know what your body can do. While he can sometimes come across as a little pompous, his book definitely motivated me to add more mileage to my weekly totals.

Another running book that I dove into this winter break was Strides: Running Through History with an Unlikely Athlete by Benjamin Cheever. Unlike Karnazes, Cheever is more of a casual runner, though "casual" is a relative term as he has run numerous marathons.

In this book, he explores his passion for running by delving into his own experiences as well as chronicling some of the history of marathoning. The accounts I found particularly engaging were his tales of running the Medoc marathon in France where the runners stopped every few miles to indulge themselves in a glass of wine, and his stories about running a race in Baghdad and discussing the culture of running in the military.

Both of these books express the unique joy and feeling of freedom that running inspires. Each author makes me feel, even though I have only been running for a few months, that the sky is the limit and that I can accomplish anything. Since reading these books, I have been contemplating training for a longer race ... something that I didn't envision myself until further in the future. We'll see about that. In the meantime, check these books out for an entertaining and inspiring read!

Today's workout:
35 min. run (4.12 mi)
30 min. resistance training
75 min. primary series yoga

Zippy Gets Shod

Even though I have read and blogged about the benefits of barefoot running, I don't think I'm quite ready to go there yet, especially since I do the vast majority of my running in the gym on the treadmill and there are rules against that sort of thing.

So, I decided to go out and replace my worn out old sneakers this week. In the past, I have always just gone to DSW and picked out whatever felt good and looked cute. However, since I am a "serious" (somewhat) runner now, I decided to go to an actual running store and get "serious" running shoes.

It was a fun experience! I went to Fleet Feet Sports, a small franchise store specializing in running shoes, apparel and gear. It was a full-service experience. The young man asked me to remove my shoes and socks, measured and inspected my feet, and then analyzed my gait while I ran barefoot on the treadmill. He then selected three pairs of shoes for me based on his observations as well as the background information I gave him about my running habits. After trying on the shoes and giving them a whirl on the treadmill, I settled on the Brooks Guidance Ravenna running shoe (pictured in this post). It has lots of cushioning, feels light on my feet and looks cute!

Today's workout:

45 min. run (5.5 mi)

30 min. resistance training

60 min. yoga

New Year Resolutions, Cont'd

At the Jewish New Year, I set a few goals for myself. These centered mostly around cultivating a positive attitude and bringing peace to my life and my family. For me, it is definitely important to re-visit these resolutions and so that I can re-align my focus to continue to strive in that direction. Lately, my patience has been sorely tested .... which is the time when it is most important to maintain a level head and clear vision. I am not always (rarely) successful, but reminding myself of my goals always helps to keep me on track.

I thought with the impending calendar new year upon us, I would also set out some fitness-related goals. The cold winter weather has had a negative impact on my motivation, but in past couple of days I have felt re-invigorated. Setting some new challenges will help keep me energized and active.

What I hope to accomplish in 2010:

• Continue a weekly running routine, averaging no less than 30 miles a week.
• Run at least seven 5K races in the summertime, with the goal time being 21:30.
• Continue a daily home yoga practice.
• Develop my hamstring flexibility.
• Introduce some Second Series Ashtanga poses in my yoga practice.

What are your resolutions for 2010?

Today's workout:
75 min. run (8.52 mi)
15 min. resistance training
75 min. primary series yoga

Time Wounds All Heels

Our feet have such a burden, carrying us through this life. The average moderately active person takes about 7500 steps a day. This means that an average person, with an average stride, who lives to be 80 years old, will have walked about 108,131 miles.

The American Academy of Podiatric Sciences explains the complexity of our amazing feet that support us for all of these steps:

Nowhere is the miracle of the foot more clear than watching the human body in motion. The combination of 26 bones, 33 joints, 112 ligaments, and a network of tendons, nerves, and blood vessels all work together to establish the graceful synergy involved in running. The balance, support, and propulsion of a jogger's body all depend on the foot.

For a runner or avid exerciser, the force and stress placed on the feet is even more intense than the average moderately active person. You may be more likely to suffer an injury or experience foot pain. Personally, I have noticed that since I have started running, I have felt new sensations in my feet that I did not experience before with lower impact exercise.

In order to keep your feet healthy and lessen the pain, make sure to choose appropriate footwear. One of my goals this winter break is to visit the local running store and get proper running shoes. Also, you can help your feet by doing stretches that isolate the muscles in your feet and toes.

Be aware of your feet as you are running or exercising and make sure to take care of them, because they are working hard for you!

Today's workout:

30 min. run (4.0 mi)

30 min. resistance training

60 min. personal yoga training

60 min. yoga @ home (still to come!)

Uncover your Power

Horror of horrors, I forgot to look at my running training schedule this morning to find out what type of run I am "supposed" to do today. So when I got to the gym, I just decided to fake it - I picked the hill interval button on the treadmill and just decided to go for it.

In the fabulous book I just finished, Born to Run, McDougall writes about how the ultrarunners adjust their running speed to meet the challenges that they face at the moment ... that is, on treacherous terrain they are going to slow their speed down compared to running on smooth, flat surfaces. Obviously, the treadmill presents no dangers to me (!), but varying incline levels does present something of a challenge - particularly since I generally run at 0%. So instead of pushing through at a lower speed that I would maintain throughout the whole run, I varied my speed with the hill intervals, taking the speed up when the interval went down and vice versa.

As I was running, I noticed my interval voice telling me, after thirty minutes, why don't you take the speed down a few notches and give yourself a break? But, I realized as I was running that this voice was there - even though I wasn't fatiguing. Strange - it was like I was subconsciously trying to sabotage myself. The more I run, I discover that I have this odd inner fear of running that is competing with the enthusiasm and joy that I find when I run, and the feeling of satisfaction and accomplishment when I complete a run. I have to be aware of that negativity, and take time to evaluate how I truly feel and whether I really need to take a break, or whether I can continue to work at the same level.

Today's workout:
50 min hill interval run (5.78 mi)
25 min. resistance training
45 min. yoga

Barefoot Running

The book I am currently reading, Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen by Christopher McDougall, is a fascinating running tale with all kinds of crazy characters. The stories inspire me to throw down the book and take off running right out the door.

One of the interesting points being made about running is the benefits of running barefoot. According to McDougall's research, because shoes separate our feet from the surface, encasing the feet completely so that they lose the ability to move naturally, they create more running injuries and problems than runners had in the past, before sophisticated running shoes became available. He writes that when you run barefoot, your body naturally absorbs the shocks, creates a softer impact, and adapts as needed. Your feet and legs sustain fewer injuries. Not only is running barefoot more healthy than running in expensive athletic shoes, but apparently running in cheap, flat, or worn-down sneakers is better for your feet than using the latest technology.

Here is some more information about running barefoot. It makes me feel better about my raggedy shoes ... and unlikely to replace them anytime soon!

Today's workout:
35 min. run (4.0 mi)
60 min. private yoga session
45 min. yoga at home

Running Secrets

From this amazing book that I am reading right now, Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen by Christopher McDougall:

"That was the real secret of the Tarahumara: they'd never forgotten what it felt like t love running. they remembered that running was mankind's first fine art, our original act of inspired creation. Way before we were scratching pictures on caves or beating rhythms on hollow trees, we were perfecting the art of combining our breath and mind and muscles into fluid self-propulsion over wild terrain. ...You had to love running, or you wouldn't live to love anything else. And like everything else we love - everything we sentimentally call our 'passions' and 'desires' - it's really an encoded ancestral necessity. We were born to run; we were born because we run."

Find the joy, find the passion! I love it! Check this book out - it is UNBELIEVABLE!

Today's workout:
30 min run (3.95 mi)
20 min. resistance training
55 min. ballet body class
60 min. yoga

Random Thoughts

No real concrete ideas for posting today, but a few random thoughts from the day:

• Inspiration

A friend of mine, also in her early/mid-30s, just completed the Chicago Marathon. She trained hard for the event and was so excited to participate. She brought her whole family from Columbus to Chicago to support her and they made a mini-vacation out of it. It is wonderful to create new challenges in our life all the time, to keep us fresh, active and innovative. She is an inspiration to me, and a great role model for fitness and joy for her children as well.

• Three Dimensions

The instructor in my ballet body class today took the group in a contemporary/modern direction today, rocking out with new music and introducing new moves. He emphasized the importance of remembering that our spines and bodies move in three dimensions. This helped me to bring awareness to my body and improve my alignment. By moving in all three planes, we strengthened our muscles and joints and created more functional movement.

• Finding Balance

In that same class, we spent several minutes doing back leg raises, which the instructor suggested were reminiscent of a modern dance style inspired by Horton (whose work I am unfamiliar with). These were variations of what, in yoga, we would call Warrior III pose. We stood on one leg, raised the other behind us to be parallel with the floor, and lowered our body so that it was level with the leg, forming a "T" shape with our entire body. We did several repetitions, with arms at our sides, out like an airplane, reaching out in front, and alternating sides. Not only was this an exercise in balance and form, it also strengthened our supporting leg and lower back muscles. The class inspired me to focus on balance in my home yoga practice this evening.

Today's workout:
45 min. run + strides (5.52 mi)
60 min. ballet body class
60 min. yoga

Inspiration

Lots of inspiring stories in this month's Running Times ... thought I would share a quote from Joe Burgasser, a 71-year-old master runner:

Uncommon desire, dedication and sacrifice are necessary to produce the high levels of training necessary to be successful at excelling in any sport. There are no shortcuts and no miracles. Racing is about having the training fitness to push to the limit of your physical and mental abilities. Creating effort pain is mandatory as the race progresses. Try to run even pace or negative splits, not slowing near the end because of a too fast start.

Today's workout:

35 min. progression run (4.08 mi)

60 min. private yoga training

60 min. yoga practice at home

Facing my Fears

Today I had a limited amount of time to accomplish my run in order to fit it in with my other obligations. Since yesterday was a "rest" day (being Yom Kippur), I wanted to maximize my mileage. Therefore, I ran a little faster than I normally would. Rather than experiencing the fatigue that I expected, I was not only able to maintain the pace easily for three miles, but I was able to increase the speed by 1.0 mph for an additional mile.

I found myself wondering why I haven't increased my speed sooner for these easy runs. Instead, I have been maintaining a pace during my easy runs that is significantly (about 2.5 mph) slower than my race pace. Part of the reason I haven't being running faster is I am not sure what constitutes a good "easy" pace for me. While I have a plan for the type and distance of running to do each day, there is no set pace pre-determined based on my ability or past performance, so I estimate.

However, it has been quite clear to me for sometime now that my "easy" pace is definitely easy ... so why haven't I moved up sooner?

The answer that I came up with was that I was/am afraid. Of what? I suppose I am afraid of not being able to run as fast as the mileage I set, of getting tired and not being able to complete a run, of getting hurt, of falling off the treadmill or looking ridiculous, of failing.

These week I am going to accept these fears and increase my pace anyway. We'll see how zippy I can get!

Today's workout:
35 min. run (4.17 mi)
60 min. private yoga session

Run like a Girl

Tonight I got to volunteer again with Girls on the Run, a terrific organization that promotes self-esteem and healthy living through running.
Prior to running laps, the girls did a relay race were they each wrote down something they were thankful for. This rich activity incorporated all kinds of important lessons - teamwork, cultivating gratitude, taking turns, friendly competition, running warm-up.

Afterwards, they practiced running "alone" --- although we were all running together in the gym, they were not allowed to run "with" someone and no talking was permitted during the actual running. There was some resistance to this, but they were able to do it. While running, the girls were told to focus on their own thoughts.

While we were running, I thought about when I was this age - about 10. What a confusing time! You aren't quite a teenager, nor are you a small child. Your body is growing and sometimes disproportionate, and you are trying so hard to figure out the world around you and how you fit into it. I watched the girls - some were walking, some were taking copious water and bathroom breaks, some were speeding around the track. They are unsure of what they can do, unsure of what they want to do, unsure of what they are supposed to do.

One of the reasons that I am happy to be a part of this organization is that I hope that in a small way, it helps young girls take ownership of themselves, accept and love their bodies, challenge themselves to do something they didn't think they could do. I look forward to watching these girls progress in the next few weeks!

Today's workout:
20 min. stretch
33 min. run (3.34 mi)
40 min. resistance training
60 min. yoga

Walking Backward

At the end of every run, during the cooldown phase, I always use the last two minutes, when the speed is extremely slow, to turn around and walk backwards. I find it fairly amusing when I turn around and find myself eye-to-eye with the guy on the elliptical behind me - the next two minutes are completely spent trying to avoid eye contact.

I started doing this for a couple of reasons: 1) I wanted the full benefit of a cooldown, and the speed is so slow that it is excruciating to walk forwards; and 2) I saw someone else doing it, and I thought it looked like a good idea - something different.

For someone who is supposed to be cultivating mindfulness, this is not such a great reason!

So, for a while now, I have been wondering what, if any, are the actual benefits to walking backwards? It turns out there are a few. Apparently though, to receive the full benefit of walking backward, you need to release the hand rail, which I have not been doing. According to this article, walking backwards improves your balance and posture and works different muscles in your legs, hips and ankles than you would work while walking forward. Furthermore, a Dutch study has shown that walkers moving backwards demonstrate clearer thinking than those moving forward.

I am always trying to work my muscles and my body in as many different ways as possible to make sure that I get as full and balance a workout as I can, so I think I will continue walking backwards and freaking out the guy behind me!! :)

Today's workout:

45 min. run w/ hill sprints (4.71 mi)

60 min. ballet body class

60 min. yoga

Girls on the Run

Today was my first day volunteering as an assistant coach with a wonderful organization, "Girls on the Run". This nonprofit group was founded by Molly Barker, a runner and triathlete.

The organization aims to create "life-changing, experiential learning programs for girls age eight to thirteen years old." The goal of running a 5K race is used as a tool to "encourage positive emotional, social, mental, spiritual and physical development" of girls at a critical age in their lives. In particular, GOTR specifically tries to address and prevent key issues like eating disorders, depression and low self-esteem, drug and alcohol problems, and teen pregnancy. Basically, the group uses running as a vehicle to reach out to girls, giving them an outlet for their energy and emotions, and teaching them to accept and love themselves for who they are.

I am very excited to be a part of this organization in Columbus. As a mother of two girls, these are issues that are dear to my heart. On my first day with the group, we spent a great deal of time talking about promises, and what it means to make a promise. We discussed what kinds of promises we should make to ourselves - to respect ourselves and each other. The girls are eager and receptive! We also went out and did three half-mile laps around the pond in front of the Westerville Rec Center. This was quite an accomplishment for several of the girls, and they were so proud of themselves! There were lots of cheers and encouragement and stickers - and a snack at the end! I can't wait until we all run together in the race at the end! Yay!

Today's workout:

40 min. easy run (3.64 mi)

30 min. resistance training

15 min. elliptical

60 min. yoga

Marathon?

Since I have started running, I have been asked many times, when are you running a marathon? The truth is, I have no interest or plan to run one.

I think many people associate running a marathon as the "ultimate" running accomplishment. I have so much admiration and respect for those people who choose to take on that challenge and reach their goal; however, that is not a goal that I share. For one thing, the training to complete a marathon is rigorous and time consuming and involves completing longer and longer runs to develop race-specific endurance. Although I have enjoyed learning and improving my running, I do not wish to devote hours and hours of time to running. Not only do I have other family responsibilities, but I have other fitness interests as well (resistance training and yoga).

Furthermore, while I believe that with the proper training I could certainly complete a marathon, I could never be competitive in it. I enjoy the 5,000m (5K) distance because I can run races frequently and quickly see my improvement. I enjoy doing speed work and seeing tangible results.

So while I commend those who do work hard to run and compete in marathon races, I feel appropriately matched with the 5K distance and will continue to strive for my time goals in those races.

Today's workout:
60 min hill interval elliptical (7.6 mi)
30 min resistance training
60 min yoga