Coming back home

It's been so long since I've even thought of this blog. Time to reclaim what's mine!

I lost my husband to a sudden arrthymia in 2019. I lost his mother (my mother-in-law, a force of nature type of woman who had been like a second mother to me) in 2021. Had my first relationship after losing my beloved husband with a man who dumped me after two years of sneaky sex. The last few years I've been sadder than ever (that includes the period in my early life where I lost my mother). How to shake the sadness with exercise? Can that even be done?

Menopause hit hard with some weight gain (I never had boobs this large before). I've been reading that cardio can cause cortisol spikes (leading to more weight gain) and that it's now strength training that is absolutely necessary.

I don't really love strength training the way I love walking and running, but I want to do more of it. I get bored lifting weights and feel intimidated by the gym bro types (male and female) I see at the gym. 

So I sneak in lifting in unusual ways--my trusty 20 pound dumbbells are by the television so I can always do some curls. lifts, and squats while I watch Food Network LOL.

Not gonna lie: when I get depressed over all I feel I've lost, I don't work out at all. I still walk a lot (because I do not drive). But I want to get back to feeling how I did when I ran more.

So I laced up today--got out for a 4 mile run/walk. The great thing about combining running and walking is that even if I've been lazy and not done anything, this method is kind to the body. I simply run for 30 seconds, walk for 30 seconds. Right now, it takes me a little under 55 minutes. Hoping that will improve as I get back in better shape.

I'm going to pick a race (a 5k) for fall and work toward finishing it well (gone are the days when 5Ks were 30 min races for me). I need something to look forward to. Just wish my beloved husband were still here to cheer me on and have a post-race meal with me!

Well, hello again

I haven't posted anything to my running blog for years. What's happened to me?

I lost my beloved husband, poet and editor Jon Tribble, in October 2019. He put up with my becoming a runner, took me to my races (I don't drive), and even took my finish line photos (though he wasn't a fan of runners spitting at the finish line!). He was sick in 2018 and 2019, so my energy went toward making him feel better.

I have been in a state of mourning for the past two years. Grief brain, the pandemic, teaching my classes over Zoom, missing him so fiercely I felt like I couldn't move.

But I did move. When the world went into lockdown and going to the gym was risking God knows what, I ran. I am so much slower these days that when I could do a half-marathon in 2 hours and change, but that doesn't matter. I ran through sorrow; I walked through grief.

Today is the 2 year anniversary of his memorial service. I thought I would be in a lot of pain, but I went for a run/walk for a hour and a half. 7 miles. The longest run in many years. I thought of him, and knew that I wanted to do races again, now that the world is re-opening. 

It may take me much longer to get my miles done, but in his name and in his memory, I will keep moving. It was a blessing to be his wife. It was (and is) hard to be his widow. It is a wonder to be alive in a time in human history when there's been so much loss. 

Next stop, ten miles. It may take me two hours, but those will be hours well-spent.

Getting Back to Racing!!!

This past weekend I was in Chicago--a favorite city of mine, with plenty of things to do, see, and eat!

It was also the weekend of the Chicago Marathon, which turned out to be one for the ages, with American runner Galen Rupp winning the men's race (first American man to win it all in fifteen years), and Jordan Hasay coming in third in the women's race (a new princess of American running is born--except she's been at it since she was 16).

Read about them here:
http://www.chicagotribune.com/ct-galen-rupp-becomes-first-american-to-win-chicago-marathon-since-2002--20171008-story.html

I was staying at the marvelous Palmer House Hotel, a grand old dame of a place, with an amazing foyer and vintage photos of celebrities on every floor.  And everywhere I turned, there were people in town for the Chicago Marathon.  I overheard one man, in his 60s, say this was going to be his *8th* full marathon since he entered his 60s--and that he hoped to finish 26.2 in 3:45. His wife, who after an accident, was now running with a plate in her leg, hoped to finish in 4. (note well: if I'm reading the website for the Chicago Marathon correctly, he finished in 4:04 and she finished in 4:20!)

I also have several Facebook friends who were running the race, and seeing their pictures made me want to race again.  I've shied away from racing since I've gotten older, fatter, and slower, content to run/walk to my heart's content. But I was clearly jealous of the fun and the swag of races, and realized I was missing something I used to enjoy.  I'm sad that I'm not capable of the same speed as I was in 2011 (opening up my page on Athlinks.com reminded me I used to be able to run between 9:30 and 10 min per mile in races).  But then I remembered that I used to use racing as a means to get the best out of myself as a runner--and I want to reach for the best within myself again.

So inspired by my fast Facebook friends Penny and Marlon, I've signed up for races in 2018--no marathons, but I'm going to run 7Ks and 10Ks in the spring, then find a really fun half-marathon to run in fall 2018. I'm going to do the Go! St. Louis Mississippi 7K in April 2018 and the Run for 21K in Clayton, Missouri in March 2018 (they have a 7K option).

So what if I'm no longer able to run a 9:30 mile (sob)--I can still have fun, and still get race swag. I miss race swag. And I miss pushing myself to better myself.

Links:
http://gostlouis.org/mississippi-7k-runwalk/
http://www.runfor21k.com/

Breakthrough or Comeback

It's been forever since I've posted to this blog!

Wanted to post to prove 1) I'm still running and 2) run-walk is the way to go!

I've been using variations on Jeff Galloway's run-walk system for quite some time now. Galloway's contention is that practically anyone can be a runner if he or she alternates running with walking. What I've struggled with is finding the right ratio.  The possibilities are endless, but today's six mile (!) run was at 1 min run, 1 min walk.

You'd think all that starting and stopping would be annoying, but the key is to keep the walk segments brisk.  If the walk is a stroll, you're going to want to keep on strolling, because nothing beats a good stroll. But if you keep the walk segments quick and crisp, as in "no one's beating me to the bargain table" crisp, it's far easier to start running again. 

For more information on the Jeff Galloway system, visit his website: http://www.jeffgalloway.com/

I may not be as fast as I once was, but run-walk will enable me to complete longer and longer distances, and maybe even get back to doing races!  I'm excited. 

Running Without Music

Recently, I've been running without music--no 80s nostalgia playlists, no EDM sessions, no new jack swing back to the 90s with TLC and Bobby Brown.

I'm a huge music lover, so I kind of miss hearing music when I run.  But it was getting to the point where picking the playlist, ordering the tunes, getting the headphones on (how you earbud people keep them in??), and all that jazz (see what I did there) was getting to be a true bother.

When I first started running, I didn't use music at all. Then I discovered Motion Traxx and Podrunner, podcasts specifically designed to help with running.  Then, I fell down a rabbit hole of downloads, mixtapes, dj cuts, and podcasts. I learned about music genres that I hadn't followed much before (EDM, House, electro swing) and trotted many miles to other people's beats.

I may return soon to running again with music, but it's a relief to know that I can get out there and run without having to have music.  Without the distraction of music, I'm much more aware of my surroundings--which often include animals, cars, cyclists, dogwalkers, etc.  I think about all sorts of things when I'm out running, and often, random songs will pop into my mind anyway.  My brain is a treasure trove of pop music from several decades, so I never know what will pop into my head--the B52s, Motion City Soundtrack, Jeffrey Osbourne--who knows?

Mostly, I listen to the rhythm of my own footsteps, the sound of my own breath. I have been using the 10:1 walk ratio promoted by Running Room stores (http://runningroom.com/hm/) and finding it just the thing I needed to get back to runs of five miles or more. I'm not thinking about racing right now, but am enjoying running longer without stopping.

Here's more information on the 10:1 walk ratio:
http://www.runningroom.com/hm/inside.php?lang=1&id=2582

Whether you choose music or silence or the chatter of a running partner, enjoy the ride!

On fitness splainin, or why I won't give fitness advice

What, you may ask, is "fitness splainin?"

That's when someone, presumably knowledgeable about health, fitness, working out, etc, tells YOU what you should do with YOUR body.  Comments like:

"You need a low-carb diet to lose weight."
"All that running is going to destroy your knees."
"Steady-state cardio is terrible for weight loss. You need to do HIIT."
"You need to stretch before you run."
"Spin classes make you fat."

Oy and vey.  So much advice. So many advice givers. So many assumptions that what will work for one person will work for another.  Social media makes it easy for everyone to be an instant personal trainer, health guru, or fitness expert.

I read a lot of fitness/running magazines. Part of the reason for that is that I'm a writer, and I'm always interested in writing on topics that obssess me.  When I was into beads, I subscribed to beading magazines (and there are plenty of those). So I read Runner's World, Running Times, Health, Women's Health, Women's Running, Self and read articles online from Competitor.com. Armed with the information I glean from these sources, am I any kind of expert? Hells to the no.

I make it a practice to not give fitness advice.  I love to share/compare experiences with other runners, which I do regularly on dailymile.com and in several running-related Facebook groups.  But I hesitate to offer advice on what someone should do with their fitness time.  And I have no idea how to resolve anyone's fitness injuries!

I personally like to run, to ride bikes (indoors and outdoors), to walk, to dance (on my own, not in a class), and to use ellipticals (the zone out factor is high on that machine).  I have mad respect for those who do a lot of lifting/weight training, but I admit I've not found a way to embrace it (maybe I'm just too antsy). But  I don't tell people who base their fitness routines on lifting that they need to run.

If someone asks me what my personal fitness preferences are, I'm happy to tell them.  But I have to resist the evangelical urge that comes with running. I mean, it helped me lose 50 pounds and get off blood pressure meds--it must be great for everyone!  I got to tamp that down.

If someone asks me how to become a runner, I can only tell them how I became one, which may or may not work for him or her.  Usually I point people toward Couch-to-5K programs, though I never did one myself.

When it comes to fitness, there is a huge morass of contradictory advice out there. My plan, as a person who wants to outlive her parents (who both died too young), is to take in everything I read, see, and hear with an open mind and a questioning brain. So far it's working well.

Fitness Goals and Hopes for 2015

2014 was supposed to rock.  It was going to be the year I made 10 mile runs my bitch, the year when I got my half-marathon PR, and maybe even thought full marathon. I was going to rule!

It didn't work out that way. 2014 was the year of mourning. So many losses, punctuated most sharply by the loss of my vivid and beautiful father-in-law, Daddy T. Running became a way to deal with grief, to distract myself from all the unhappiness and sorrow. Working out made me breathe when tears wanted to short-circuit my breath.  I still ran, but it was with a heavy heart. I didn't do any races. Or long runs. I wanted running to help me, and it did, but my endurance was no longer as profound as it had been.  Still, I ran.

So with the new year coming up, I've altered my fitness goals/wishes:

1) To maintain my weight in the 135 to 138 range, but not to flip out if it's not. This weight range makes it easier to run--I don't care about clothing size. Clothing sizes are a bunch of lies anyway. 

2) To run with a joyful spirit, not taking for granted the fact that I can run. My beloved Daddy T. had Parkinson's, so to see him go from someone who walked at a quick and steady clip to someone who could barely move was heartbreaking. I'm not going to take the gift of movement for granted.

3) To stretch and weight train, even though they aren't my favorite ways to exercise. I have neglected these areas, but if I want to run when I'm 70 (and I do), I need stretching and weight training. Thank goodness for planks (because I hate crunches) and dynamic stretches (because I am so antsy).

4) To get "everyday exercise"--running/walking stairs, going for walks after meals, dancing with my headphones on, etc. Formal workouts are great, but sometimes a gal just needs to move!

5) To admire the fitness achievments of others, to be a fitness cheerleader, but not to pressure myself to match or surpass such achievements. People think there's only one way to be a runner, since mostly, in popular culture, runners are marathoners. It's great to run marathons, don't get me wrong. But I like middle distances (five miles through half-marathons). I reject the notion that I'm not a runner if I don't run marathons. But I do love cheering on all sorts of runners. 

6) To cross train: bike, elliptical, row--whatever strikes my fancy!

7) To love my body and thank it often for what it permits me to do. I spent a lot of time this year in the land of body blame. That's a neighborhood not worth visiting. 

So I declare 2015 the year of body acceptance. No more body blaming, scale worship, food lustings, make up exercise, or clothes worries. Essays and poems about the above: yes.

Determination Playlist #2: Happiness!

I should be bummed--a case of shin splints is keeping me from running the Saint Louis Half this weekend. 

But I'm going to stay happy by listening to this playlist:

Everybody Got Their Something," "Like a Feather," and "cantneverdidnothin." Nikka Costa
Shining Star: Earth, Wind & Fire
Serpentine Fire, also by Earth, Wind and Fire
"New Shoes" by Paolo Nutini
Aint No Stopping Us Now," by McFadden and Whitehead
"Move On Up," by Curtis Mayfield
"Shake a Tail Feather" James and Bobby Purify
"Soul Makossa" Manu Dibango
"On and On", Gladys Knight and the Pips
Behind the Groove" and "Lover girl" Teena Marie
"Happiness" and "Yes We Can Can" the Pointer Sisters
"Looking for a Love" Bobby Womack

These songs make me happy during runs, walks, elliptical sessions, stationary bike rides, etc.

Make exercise a place for happiness ;-)

Running, Weight Loss, and Body Image

I never felt fat until I lost weight.

There's a lot running has done for me. But one thing running has done that I need to keep in check is make me very conscious of weight gain and loss. 

I'm not talking about the major weight loss that came with eating better and exercising more in all sorts of ways.  I'm talking about the niggling five-pound swing that can make a huge difference on a run. The lighter you are in general, the faster you feel on your feet, and the quicker those PRs come. 

At least, that's what I thought. 

When I was overweight, I never obsessed about the scale. I gleefully bought larger clothes until the spectre of diabetes and high blood pressure (both of which run in my family) motivated me towards better health decisions.

But there's a huge gap between better health decisions and better thinking.  And it's easy to fall into that gap, to take in Photoshopped images and think they are attainable with just one more mile, one more workout, with just more effort. If I wasn't as sleek as people in magazines, it had to be my fault, right?  I just wasn't trying hard enough, running enough, or doing enough. 

I was getting to the point of being hyper-critical about my own body, pinching this pad of fat here, or hating that my stomach didn't look like a "runner's stomach." I started taking cell phone pics to see if I could detect weight gains or losses. 

But recently, I was at a hotel where the mirrors allowed me to see not only my front reflection, but my back reflection. This should have terrified me. I'd been travelling, not eating right, and exercising in spurts.

Strangely enough, seeing my own bare back in the mirror did not disgust me. I realized that had to have gotten over a whole lot of body hatred for that to happen. Being body positive is work, and I am doing it, staring down the societal demons that tell me to dislike my own flesh.

The crux: my body hatred got worse after weight loss, not better. 

It is so much easier to find fault when you have had what is deemed success. So much easier to see every bit of flesh as something flawed to tame. 

The kicker: I really love exercise now, and don't want to spoil that joy by having it become a means to punish an unruly body.

The truth: Hotel mirrors will reveal all, but it is up to me to embrace what is revealed.

How Do You Become A Runner????

I've been a runner for a little over four years.  So it's still strange to me when people ask me for advice on running!  I'm still finding my way, figuring out why I'm now so attracted to an activity I had not one whit of interest in before, and why I'm hoping to be able to continue running for as long as I can.

I started running for fitness and for weight loss, but it soon became something more emotional than a workout.  I soon found that my restlessness was calmed by a good run, and that running--no matter my lack of speed or frustrations at not being able to run long, long distances--transported me out of my body the way little else in life has. The power of breath, the saving grace of sweat, the rhythm of my own footsteps--all hold enduring appeal for me, beyond any race or PR.

My advice for anyone starting a running routine:

1) Get good shoes and socks.  Sounds basic, but if you are going to log a lot of time on your feet, you need good support.  Runner's World does great work in shoe reviews, but if you can, go to an actual running store and get fitted by someone who runs.

2) Ladies: sports bras are a necessity. I used to wear two at a time when I was bigger!  I have found that my "street bra" size and my "sports bra" size are not the same, since sports bras run snug.  At first, they can feel like you've got an Ace bandage on your chest, but when you start moving, you'll appreciate that strapped-in feel.

3) Measure your runs in minutes.  Miles can come later.  If you get hung up on miles (like I still often do), you won't give yourself the credit you deserve.

4) Use the technology that works for you.  Lots of folks use a Couch-to-5K program to get started. I didn't. I had been working out steadily on cardio machines, including the dreadmill--sorry, treadmill--so when I started running outside, it was a relief.  I didn't use Couch-to-5K, but such programs are great and I recommend them to any new runners.  I'm a big fan of Garmin watches, but if you don't care about how long and how far, you can totally skip that expense.

5) Read Runner's World. As soon as I started running regularly, I treated myself to a subscription. On plane flights, it's replaced my trashy entertainment magazines. The advice in the magazine is far better than any I can give you. The magazine also contains lots of inspiring stories about ordinary folks who run, and features on the stars of the sport (despite American indifference to running, there are tremendous athletes in this sport). www.runnersworld.com

6) Read a few books as well--I recommend books on running by Rachel Toor, John "the Penguin" Bingham, Jenny Hadfield, Scott Jurek ("Eat and Run"), Kara Goucher, and Paula Radcliffe. I have plenty of reading left to do in the field myself--I want to read all of the work of George Sheehan, for example.  Reading about running may seem silly--but I'm a writer, and to me, writing and reading are about passion. I want to read about the activities I'm passionate about, and since running is now one of them, it's only natural to know about what makes other runners run.

7) Sign up for a race. Or not.  This is entirely up to you. If you are goal-oriented, a race will keep you focused. If you don't like crowds, then perhaps not. I have done races from 2 miles to half-marathons, and I have found them fun and rewarding. Don't feel that you ever have to do a race, but if you do, pick one you'll be excited about. My favorite races that I've done have been well-organized with good on-course support.

8) Be prepared for negative reactions and unsolicited advice.  Most folks will be supportive. Some will warn you about knee damage and heart attacks while running. Some will crack the old, old joke: "I never run unless someone's chasing me"--har, har. Some will insist that you work your way up to a full marathon, or that you concentrate on 5Ks, or that you become a triathlete. I try not to give my opinions on anyone else's exercise routines (or lack thereof). Exercise, diet and weight are landmines these days, and getting sucked into discussions about what other folks think about your plans is rarely productive.

9) That being said, there are productive online communities.  Dailymile.com has been a huge source of support for me. I have posted there for years, and gotten a great deal of support of the ATTA GIRL!!! variety. www.dailymile.com

10) If you like group activities, join or start a running group. This is my biggest problem. There's not a huge running community where I live, and the runners who are "race regulars" are way too fast for me. I'd love a local group, since most of my runs are solo. But some folks think I'm too fast for them, or that they have to be "in shape" to run, or that they can't be seen in shorts, etc. If you have the opportunity to be part of a runner's club, do so. Often you can get discounts on race entry fees for being a member of a large running group.

11) If you don't like groups, don't be afraid to run solo. But always exercise caution. Wear those obnoxious-colored clothes--you'll be seen that way. Carry money and/or your cell phone. Don't run anywhere that gives you the willies.

12) Remember that running is a long-term endeavor. So do be careful not to overdo at first. Cross-train with other activities--my other long-term activity is biking/cycling. Listen to your body, but learn that pain is sharp and discomfort is not pain. I have only had one injury during my time as a runner, and it was relatively minor. I probably prolonged it by coming back to running before it had completely resolved (ankles are tricky little divas). I've learned my lesson, and now do ankle-strengthening exercises.

I'm still learning lots about running. I'll keep you posted on what else I learn ;-)

Determination Playlist Number #1

Sometimes, on a run or on a ride (stationary, of course), a girl like me can use a little "determination music."

I am posting today the first of several personal playlists that get me moving and keep me going. My musical taste spans all genres.

All songs available on amazon.com:

Determination Playlist #1:

Ain't Going Down--Eric Clapton
Better Version of Me--Fiona Apple
Can't Hold Us: Macklemore and Ryan Lewis
Last Splash--the Breeders
Comeback Kid--Sleigh Bells
Everybody Got Their Something: Nikka Costa
Extraordinary--Liz Phair
Go With the Flow--Queens of the Stone Age
I'm the Baddest Bitch (In the Room)--Norma Jean Bell
I'm the Man--Joe Jackson
New Shoes--Paolo Nutini
One Small Day--Ultravox
Sat in Your Lap--Kate Bush
Second Chance--Peter, Bjorn and John
Something Good Can Happen--Two Door Cinema Club
The Man--Aloe Blacc
The World Should Revolve Around Me--Little Jackie
We Close Our Eyes--Go West
Whatever Gets You Through the Night--John Lennon

The music here ranges from classic rock to 80s new wave to "alternative" to house to soul. These are songs that make me happy and make me work.

What's your determination playlist look like? Maybe yours is absolute silence!

Attack of the Cardio Machines!!!

With this winter being as harsh as it has been, I've been in the gym a lot more than last winter, when the kinder weather permitted a lot more outdoor running. I've been spending lots of time on various cardio machines so I thought I'd write a bit about my impressions of what they've done for me.

Stationary bikes: I started my fitness transformation with this machine. Stationary bikes are great, easy-to-use, and they allow you to work at your own level.  I have one at home (affectionately named Hank, after "Hank Hill " from the animated sitcom "King of the Hill." I use them at the gym, sweat flying, tunes cranking. I've taken spin classes and enjoyed them, but do get a lot out of just picking a setlist for my mp3 player and riding for 30-45 mins. I think the recumbent ones work your legs slightly differently than the upright kind--my home bike is a hybrid between being an upright and a recumbent.

Ellipticals: I used to HATE the elliptical. I hated the sensation of hanging there, being suspended in mid-air, and I just couldn't relax at first.  I'm glad I stuck with it and got over that feeling, because now ellipticals are my go-to machines when I see them in a gym or hotel fitness room. What changed? I learned better balance and to let go more, to move on the machine as if I were running. The best ellipticals for me are the ones that most closely mimic the act of running, like the Cybex ARC Trainer or the Life Fitness Fit Strider.

Stairclimbers: I draw a distinction between ellipticals, which tend to move the user's feet in a circular motion more similar to the pedaling on a bike, and stairclimbers, which intend to simulate climbing stairs or hiking a mountain. I have not found a way to enjoy stairclimbers--especially the kind where fake stairs move beneath your feet like a crazed escalator. It's weird to me that I can't abide stairclimbers, because I actually like climbing stairs in a building or walking up steps outside a building.

Rowing: Rowing on a rowing machine is awesome. Sometimes I crave doing it like craving a particular food!  The best rowers are the Concept 2 Rowers.  I initially thought that using the rowing machine was all upper body work, but it really works your legs most. The legs lead and the arms follow. It's a little difficult at first, since you might think it's a lot of pulling with the arms. But it's much more of a full-body exercise when done correctly.

Treadmills: I've talked about treadmills in an earlier post, so I won't say much here about them. They do work, but they take work. I've seen all sorts of ways that people cheat themselves out of that work or set themselves up for injury while on treadmills (hanging on the side rails, clinging with their arms on to the top of the machine, using weights while on the treadmill). There's a woman I see at the gym who does the "arms stuck on the side rails"thing while she uses the treadmill at a pace that looks way too fast for her. She looks so miserable! I want to tell her to slow the machine down and walk normally, and build up her pace gradually. But I don't dole out advice to other gym patrons, as tempted as I am.

Here are some links to my favorite cardio machines:

Stationary bikes: http://www.lifefitness.com/commercial/cardio/lifecycleexercisebikes.html

Rower: http://www.concept2.com

Elliptical (ARC Trainer): http://www.cybexintl.com/products/arc-trainers.aspx

Treadmills: http://www.precor.com/en-us/home/products/treadmills

Treadmill Running versus Outdoor Running: A Reflection

It's winter here in the Midwest, with its stinging winds, snow storms, and freak ice attacks.  I haven't been running outside as much as I'd like to--instead opting for sessions with my old adversary, the treadmill.

Like a lot of runners, I didn't feel I was truly a runner until I started running outside.  Each year, I celebrate my birthday (today) and my runnerversary (the day I started outdoor running, Oct. 16). Before that date, I hadn't thought to run outside.  I did use a treadmill at my campus REC center often, and found it was the one piece of cardio equipment that seemed to really accelerate my weight loss.  Then, on that October day, a brain flash--why not just run outside?  From that flash, a runner was born.

So here I am, several years later, back to the treadmill vs. outdoor running quandary.  Here are, in my humble opinion, the pluses of a treadmill:

1) It's warm inside. Whether you have your own treadmill or use one at the gym, the temperature is bound to be better inside than outside.  Winter weather, slippery roads, icy patches in the cold-weather months and hot, humid, temps in the summer months make the treadmill an option for those weather extremes that are becoming more and more prevalent.

2) Watch a movie. Watch Sports Center.  Watch Shaun T. on that Insanity infomercial.  When I travel and I use a hotel fitness room treadmill, I always pick the one that has an imbedded television. At the gym, there are rows of TVs in the cardio area.  I don't own a home treadmill, but there always seems to be a TV near a treadmill when I'm on one. I can watch "Real Housewives of Wherever" and feel virtuous while doing so.

3) Listen to music.  Yeah, you can listen to music when you are out for a run, but let's admit it, it's not the safest thing in the world to do. On a mill, you can pump your music into your bloodstream and not worry about being hit by a car, chased by animal, or yelled at by a rude passer-by.

4) Control the incline and speed. When I run outdoors, I can avoid the hills, but on a mill, once I put the incline on, I tend to leave it there until I'm finished. I'm still shy about speed, but hope to get my speed up consistently in the 7 mph range.

What makes a treadmill less than ideal to me is the sense of confinement I feel on the machine. I've read the best way to run on a treadmill is to stay in the center of the belt, and not to hump the control panel (I've seen this a lot and it always amuses me). I  tend to tense up though, and find it hard to relax and let go the way I do outside. And if I see a bunny outside, it's "oh how cute, a bunny!"  If I see a bunny indoors, well,  I'd wonder what I'd had to drink the previous night.

I think treadmill running actually improves my endurance for outdoor runs, so I think I will incorporate both into my schedule. But when push comes to shove, I'll always opt to lace up my sneakers and head outside for some air, some grass, some trees and some bunnies!

Last Race for 2013: Great River Road Run Ten Miler

This past Saturday, November 30th, I ran my last race for 2013--the Great River Road Run 10 Miler, which I finished in 1:35.26. Here's my race report.

1) A race down by the river...
Yes, that river, the mighty Mississippi.  This race, put on by the Alton Road Runners, http://www.altonroadrunners.com/
was in its 54th incarnation this year.  It's a race beside the Mississippi River--starting in Alton, Illinois. You run by the river the entire time--from Alton to Godfrey and back. It's a beautiful piece of scenery that I wish I lived closer to--I'd run by it all the time if I lived in the Riverbend area.

2) Third time was not the charm:
This time, I was vaguely dissatisfied--1:35.26 is a fine time, but I felt like I could have--and should have--done better. The last two years I was top 50 masters (at this race, not everyone gets a medal--medals are given out in the finish chute, and only to the top 50 in a certain age group). The age groupings are huge here--no 5 year and 10 year groups--my age group was 39-50. I was 67th in the female age 39-50 group this year.

3) It was blessedly warm.
One reason why it was a faster field was that it was pretty warm for November 30th.  More people come out for a race when they don't have to freeze their butts off!  I might have been a bit overdressed in a hat, jacket, long-sleeved tech tee and gloves.

4) And not as windy...
In previous years, this race has been very windy.  You run five miles out with the wind at your back, you reach the turnaround point and then the wind is in your face. The wind was mild this year in comparison to years past.

5) Music, no music--
I had my mp3 player glitch on me the last three miles, so that part was without music. My mantra throughout the race was "relax and breathe." It was harder than I anticipated--since I run half-marathons, a ten-miler should be a breeze, huh? Well, my pace was faster at this race than at either of the halfs I'd done earlier this year, so this race was fewer miles at a faster pace=harder.

6) Final results for this race:
Finish time: 1:35:27.6
Finish place: 434 of 748 runners
Age Group Placement: 67 (Female, age 39-50)
first five miles: 46:02.8 (9:12/m)
last five miles: 49:24.7 (9:53/m)
9:33 average pace

I'm vowing to make 2014 the year of the ten-miler. The fact that my first five miles were so much faster than the second five is a clue that I need to do a lot more long runs! I really want to kill the next ten-miler I run, so I've got lots of work ahead.

Reasons to Run

Two days ago there was an opinion piece in the Wall Street Journal, mocking runners for their narcissism, their stupid 13.1 and 26.2 stickers and race T-shirts, and their general smug self-satisfaction.  This piece pissed me off, of course, but then I thought of the reasons I keep running.  I looked back at my exercise/running log from 2009, and saw the first day I ran outside--October 16, a 22-minute outdoor session.  What keeps me running four years later?

1)  It works (for me):
Back in 2009, I was working out a lot indoors at our campus recreation center. I'd use the rowers, the bikes, and I got over my fear of the elliptical (something about being suspended mid-air initially bugged me, but now I enjoy the lack of pounding) and the treadmill.  I noticed the piece of equipment that really fired up my weight loss was the treadmill.  I'm not the hugest treadmill fan, but this intrigued me.

2) It's a "lazy" workout:
On October 16, 2009, I started running outside. It felt so much freer than the treadmill, and I felt a rush. Something told me that is was something I could do, do well, and continue to do when I felt too lazy to drag ass to the REC center. It's "lazy" in that I don't have to think much about it--I get my clothes on (more on clothes later), get my shoes on, select music if I'm using music, and head out the door. I figured out a quick one-mile automatic-pilot loop in my neighborhood that I still use to this day.

3) It helps me keep my blood pressure in check:
I think America's doctors have given up on us.  They've told us again and again to eat a healthy diet and to exercise, but so many of us ignore that advice.  When I was going to the doctor a lot for high blood pressure care, no doctor ever told me to exercise.  They seemed stunned that I'd started a regimen without their advice, and that I was trying to wean myself off the huge pills they kept wanting to prescribe.  I hated going to the pharmacy every month for more and more pills. Eventually, I lost sufficient weight (though weight loss was never my primary goal) that the docs took me off all meds. I was so glad of that because less money on pills means more money on....

4) Clothes!!!
I'll admit to buying more running/workout clothes these days than regular clothes.  But I'm also cheap, so I'll hit up the sales racks at Target, Gordman's, Bealls Outlet, Ross Dress for Less (there's always a sign at Ross Stores that labels part of their sportswear section as "Active Bottoms," which still cracks me up), TJ Maxx and Marshalls.  In running clothes, I can wear obnoxious colors that I don't wear in my day-to-day wardrobe. I can be silly--and dress for a race as a tiger or a bunny (both of which I've done).

5) Music!
I love music, just about any kind of music.  But running has made me re-consider songs I thought were rubbish--lyrically, they may be, but some crass pop songs are great for running. I don't always use music when I run, and if I'm told not to use music in a race, I don't. But I've enjoyed re-connecting with my own past musical memories when I run to eighties tunes; I love hearing hyped-up house mixes; I've run to reggae, soca and salsa music; and I've discovered a whole lot of bands and musicians I never would have heard otherwise.  For a sample of my favorite running music, check out the links I've posted on the side of this blog.

So, Wall Street Journal dude, keep your sour attitude about running and runners. I've got my reasons to run and no one's going to take them from me. Running makes me feel like a bad-ass, and that can only be good.

The Beauty of a Ten-Mile Race

Later this month (November 30th), I'll run the Great River Road Run, a ten-mile race held year in the Mississippi River town of Alton, IL (more info on the race at http://www.altonroadrunners.com).

Ten miles is one of my favorite lengths for a race.  It's longer than the 6.2 miles of a 10K, but less stressful to think about than a half-marathon.  It still takes preparation, endurance, and proper training, but if you run it well, you're not anywhere near as tired as when you run a half.

Are there many ten-mile races out there?  I thought ten-milers were a rarity when I last ran the Great River Run, but a quick internet search proved me wrong.  Here's a list of ten mile races that I hope to try one day:

Annapolis Ten-Mile Race, Annapolis, MD
http://annapolisstriders.org/2013/a10/a102013InfoA.htm

Virginia Ten-Miler, Lynchburg, VA
https://virginiatenmiler.com

Surf-n-Santa Ten Miler, Virginia Beach, VA
http://www.surfnsanta10miler.com

Charlottesville Ten-Miler, Charlottesville, VA
http://cvilletenmiler.com

Medtronic TC 10-Miler, Minneapolis, MN
https://www.tcmevents.org/events/medtronic_twin_cities_marathon_weekend_-_october_3-5_2014/10_mile/

Soldier Field 10-Miler, Chicago, IL
http://soldierfield10.com

Austin 10/20 (Ten Miles, Twenty Bands), Austin, TX
http://www.austin1020.com


Here are some training plans for ten-mile races:
http://www.halhigdon.com/training/51126/15K-10-mile-Training-Guide
http://www.the-fitness-motivator.com/10-mile-training-plan.html
http://www.runnersworld.com/race-training/run-your-best-10-miler?page=single

I look forward to running some ten-mile races during spring some day. Ten miles feels awfully cold in late November. As much as I've liked doing the Great River Road Run, I look forward to some sunny races at the ten-mile distance.

Thirteenth Half Marathon: 2013 Saint Louis Track Club Half Marathon

This past Sunday, November 3, I ran my thirteenth half-marathon, the 2013 Saint Louis Track Club Half-Marathon.  I finished the race in 2:07.31.  Here are my race day observations.

1) This continues to be a well-run and nicely-organized race:
This was my third time at this particular half-marathon, which is sponsored by the main running club in the city of Saint Louis, the STL Track Club: http://stlouistrackclub.com
There's also a 5K at this race, and a youth run.

I keep coming back because it's a nicely done race, and I like the opportunity to run in Forest Park--the course route goes from Clayton, MO, past the campus of Washington University, into Forest Park and back to Clayton. If I lived in Saint Louis, I would regularly run in the beautiful wide expanse of Forest Park. It looks especially nice at this time of year, with the fall leaves in lovely color. The weather was a little chilly to start, but as the crowd got moving, it warmed up nicely.

2) I was not as well-organized as the race:
Last year, I gained a half-marathon PR at this race at 2.01.06.  This year, I wasn't as fortunate. I was much slower, and made some basic mistakes that made the race harder than it should have been.  My basic problem was fueling--I didn't have enough in my system (only had one gel in me prior to race time, and I should have eaten one on the course).  I should have eaten one about mile seven, but I waited too long.  By the time I got to right before mile 11, I stopped to walk--not because I was bonking in the jelly-legs fall-down way--but because I was tired. TIRED. I kept moving through miles 11 and 12, alternating walking and running--doing whatever my body would allow.  When I got to the clock at right before mile 13, I saw I was at 2:02, which surprised me. I thought with all the walking that I had ruined my race and would get in at about 2:15.  So I began to run again, and crossed the finish at 2:08 unofficially (chip time was 2:07.31).

3) Spotting fast people:
At last year's race, there was a particularly fast field, given that there were some displaced elite runners from the cancelled NYC Marathon.  This year's men's winner, Geofrey Terer, was in at 1:07.36--a 5:09 pace! Amazing.  The women's overall winner was Liza Hunter-Galvan, who came in at 1:18.31. Since this race is an out-and-back, us slow-pokes can see these amazing runners in action--they are headed out of Forest Park as we slower runners are making our way in!

4) Meeting a goal:
With this race, I've met a goal--I wanted to do 13 half-marathons before the close of 2013.  I did it, and even though I was not at my best or fastest, that goal is accomplished. The new goal is not to count them anymore, and just do them.

5) Final stats:
time: 2:07.31 (chip time)
average pace: 9:44/mile
gender rank: 184
age-group place: 22 of 52

My last race of the year will also be a race I've done before, a ten-mile race in Alton, IL--the Great River Road Race. I promise I'll fuel better for that one.

Twelfth Half Marathon: Muncie Mini Marathon

October 26, 2013:  I ran the Muncie Mini Marathon with an official finish time of 2:10.05, good enough for second in my age group. I was number 21 of 62 women running the race.  Here are my race observations:

1) A new (to me) race in a somewhat familiar place:  I'd been to Muncie, a small city in east-central Indiana, before--but not for a race.  I found out about the race through the website of America Multi-Sport, a company that sponsors half-marathons and triathlons at various sites in Indiana. The race cost was very reasonable so I signed up.  The day before my race, my poet-side was indulged--my husband and I did a reading from our poems and talked about publishing with students and faculty at Ball State University (Go Cardinals!)

2) Many races in one place:  The day's events actually consisted of several events: a 5K, a 10K, the "Mini"--for some reason, quite a few races in Indiana use the term "mini" for a half-marathon, and a one-mile run/walk. America Multi-Sport just wants to get people moving, but I did wonder if having both the 10K and the mini at the same time caused both races to be smaller than they should have been. I was surprised when I got to Tuhey Park (race headquarters) that the assembled crowd of runners there was smaller than at races I'd run in smaller cities such as Cape Girardeau, MO and Paducah, KY.

3) COLD!!! I know it was the end of October--almost November--but it was cold out there! Also, it was very windy. I could barely get my timing chip tied on, and instead of giving my long-sleeved tech T-shirt to my husband so he could take it back to the hotel, I put it on over the long-sleeved tech T I was already wearing!

4) Without music:  I didn't use music during the race.  We were warned that a lot of the race was on city streets, and that the streets weren't closed.  This was true until we got to the portion of the race on the Cardinal Bike Trail (after the 10K turnaround).  There was music and a sound system at the start of the race, but no on-course music.  I suppose I could have turned my music on, but that would have meant exposing my hands to the cold. I had forgotten my fancy runner's gloves, and was rocking some thick ones of my husband's!

5) Wish there had been more half-runners:  The first part of the race went well for me--I was hitting well-under ten-minute paces on the first six miles.  But the crowd really thinned out after the 10K turnaround point, and I was alone for long stretches.  I did wish there were more runners around me, because that often helps me run faster. I'm not attempting to pass people, but do like to pick out compatible runners to try to keep up with.

6) Confusion?  There were some confusing spots in terms of the finish of the race. Since there were not a lot of spectators along the route, I sometimes lost my place.  Even though this was pretty much an out-and-back, the last two miles were not exactly the same as the first two. After I was done, I actually saw one girl run in the opposite direction of the finish line. She had on really big headphones too, so the very helpful police (who had been stationed all the route) had to scream at her to try to get her back on course.

7) No gels:  I didn't use gels during this race, chiefly because I didn't want to take my gloves off to open the little gel pack. I had several on me, but just didn't want to risk my fingers.  The wind was bossing me around anyway, so I didn't want to decrease my temperature even further.  I did get plenty of water though--there were lots of aid stations, and since there were so few runners, I never had to fight to get a drink.

8) Miles 5 to 6 and miles 11 to 12 were the hardest for me.  Mile 11 has traditionally been hard in the races I've done, since I know the end is in sight, but it's not as close as one might think.  My under ten-minute pace became an over-ten minute pace in the latter stages of this race--the cold wind made me tired!!

9) Amenities that you would find at a much larger race: This race had chip timing, a very nice tech T, lots of runner support (abundant aid stations) and a nice, flat course.  What it lacked is what a lot of people have come to expect--no big crowds of  runners and spectators, no musical acts on course, no port-a-potties on the course itself, and no big after-party.  I would definitely do an America Multi-Sport race again (they also do halfs in New Castle and Richmond, IN), but I would know in advance that not all races draw or even need big crowds. 

To Marathon or Not to Marathon

I am often asked, because I run often, if a marathon is my ultimate goal.  Many folks assume that every runner (except Usain Bolt, ha ha!) wants to run a marathon. And with the disasters of New York (Hurricane Sandy) and Boston Marathons,  all sorts of people who cared not one whit about marathons had all sorts of opinions about marathoners and marathons.  The babble was overwhelming, and not very useful, and I did my best to tune it out.

By the end of this year, I will have run 13 half-marathons. I have had a lot of fun doing the various races I've finished.  I'm not a fast runner, so it takes me a little over two hours to finish 13.1 miles. I have asked myself if I should set a goal to run a full marathon. Should I run one to honor my late mother, who died of cancer at 52?  Should I run one to show I can?  Should I run one so I can excuse late-night eating splurges?

My sincere answer: I don't know.  Half-marathons are very easy to fit into my schedule--both the actual races and the training for them. I would have to up my mileage considerably to run a full marathon.  In prepping for the halfs I've run, I don't really follow a training plan, though I do know the general shape of one--speed runs, hill workouts, longer runs. I run for the fun of it, and I don't really know how to translate my sense of fun into the grueling event that is the marathon.  In many ways, my running philosophy mirrors that of the character Penny on "The Big Bang Theory":"I just run till I'm hungry, and then I stop for a bear claw." 

Except I don't like bear claws all that much, so let's substitute chocolate there.

Race Recap: 3rd Annual For Kids Sake 5K/10K

This past Saturday (September 27th, 2013), I ran the 10K race as part of the 3rd Annual For Kids' Sake 5K/10K Fundraiser in Carbondale, Illinois.  I finished with a time of 59:49, good enough for first place in my age group (45-50).

Here's my race report:

This was my third time doing this local fundraiser.  It's for an organization called For Kids' Sake, which runs orphanages and schools in Bangladesh.  The race is for a great cause and always turns into a great party after the races are done.

I haven't done a race in a while, so it was time for an attitude adjustment.  My first priority for all future races is to finish strong with no injuries, to enjoy the event, and to never sprint (to use a consistent, steady pace). I want a scrapbook of good running memories from here on out. If PRs happen, they do.

The race this year was on a Friday evening, a change from previous years. The 10K race started at 5:30; the 5K at 6.  Very few people were doing the 10K, which let me know I would probably get an age group placement. I am much more of a 10K person than a 5K person--I'd rather run long than run fast.

It was odd to have finished my first three miles and then suddenly be surrounded by 5K runners barreling onto the course. But I welcomed the company, even as I had to dodge little kids (who tend to stop and start). My favorite 5Ker was dressed as Superman.

I heard lots of applause on the course from student volunteers (the lovely ladies of the SIUC Black Women's Task Force).  But I had to tell the fraternity boys who were also volunteering to cheer for me ("come on, guys, gimme some love!" I yelled at the gentlemen from Alpha Tau Omega)!

I finished in 59:49, just under a hour, which was my goal. It was slower than last year's time, but hey, I'm slower than last year!  I was happy to have finished feeling good.

As I waited around for the awards ceremony, I got to see the post-race block party that breaks out after this event.  There's lots of food, free massages and cookies for the runners, and a DJ playing music (the crowd started dancing when "Crazy In Love" came on, and really started boogying to "Blurred Lines"). Right before the awards were given out, the young women of the Black Women's Task Force and the young men of Alpha Tau Omega, along with the CrossFitters and the Liferunners, were all country line-dancing to Steve Earle's "Copperhead Road." What a sight!  Speaking of CrossFitters, they dominated the 5K, including one very pregnant woman who ran very fast!

I love this race--it's a good time for a good cause, and I'll turn out as long as For Kids' Sake holds this event.  For more on this charity, visit <forkidssake.net>.