Spring

According to our Gregorian calendar, we've finally made it.  Spring is here.  After a long season of cold, dark, damp days, we've turned the corner--the mercury is rising.  Signs of new growth are everywhere.  The bland, colorless landscape that surrounded us for months is transforming before our very eyes into a festival of pinks and greens that no picture or words could do justice.  Trees are blooming, perennials are sprouting, squirrels are playing, and birds are singing.  To quote the comedic, but very wise Robin Williams, "Spring is nature's way of saying, 'Let's party!'"

I've never felt more grateful for spring than during my years in Vermont.  After being knee deep in snow for months, shoveling and snow-blowing for weeks on end, watching the thermometer never rise above zero, and daily bundling myself to the point of being unrecognizable, seeing small purple crocuses peeking out from under a thin blanket of white, was such an inspiring sight, it would literally make me leap for joy.

As far as running goes, you've been through the worst, now.  You've survived over two months as a rookie, in conditions that were less than ideal.  The weather should be steadily improving from here on out, which is going to make running a lot more enjoyable.  Just being able to run without sweats, will make working out easier--you'll be amazed at the difference.  Not only will you feel lighter, you won't have added wind resistance from bulky clothing slowing you down.  You'll feel as frisky as the squirrels scampering around in the grass, happy to have their paws on warm sod instead of cold hard ice.

Celebrate spring...LACE UP and let's party!

Running Late? Speed it Up!

You neglected to get your run done in the morning and now something's come up that has cut the slot you allocated for working out in half or more.  You're wondering if it's even worth the trouble to suit up and head down the road with the meager amount of time you have left.  These pressing matters can not be avoided, so something has to give, and it's going to have to be your run.

If you haven't been faced with this dilemma yet, you probably will at some point.  As much as we try to keep an orderly schedule, life can be unpredictable, and occasionally our plans just don't work out.  When life intervenes and invades your precious workout time, don't immediately concede and throw in the towel.  Let speed be your friend.

I am not a sprinter by any stretch of the imagination, and in general, I don't like running fast, but if I've got limited minutes to get my workout in, I know a 20 minute run at race pace will be almost as good as the 40 minute relaxing run I had planned.  So, if you find yourself pressed for time, don't skip your run, speed it up and make the most of the minutes you have.  An occasional tempo workout is a good way to cross-train anyway.  Might as well get those fast twitch muscles in shape too.

Exerting maximum effort for 20 solid minutes is not easy.  Your body is not going to like being pushed so hard, and you'll feel the urge to slow down soon after you start, but don't give in.  Keep reminding yourself of the obligation that waits, and press on.  Each time you feel that pull to let up and relax, remember, you're not going far and tell yourself it will be over soon.  Remember, the faster you go, the quicker you'll be back and ready to take care of whatever it was that came up.

So, if you're running late, LACE UP and pour on the speed!

You're Never Too Old

Harriet Anderson 74, finishing Ironman Kona 2009

Don't use the excuse that you're "too old" to opt out of this program.  If you're starting to feel the years take their toll, that's the best reason to join in the fun and get those legs moving.  For centuries, men have searched for the fountain of youth and come up empty handed.  To date, no one has developed a cure for time and the years go flying by whether we like it or not.  As we age, our muscles shrink and physical activity gets harder.  It's not pretty, but it's reality.  Instead of resigning yourself to the inevitable, fight back and get some good quality exercise.  Yes, you should be prudent and seek the advice of your doctor before embarking on this new journey, but I'm betting your doctor will be impressed with your plan and support your efforts wholeheartedly (no pun intended).

Later in life, the risk of developing heart disease, diabetes, and high blood pressure increases, so what better reason to do whatever you can to dodge impending doom, and exercise?  I'm not saying it's going to be easy.  Your muscles have many miles on them already and your joints don't move like they used to, but if you neglect your health and don't exercise, it's only going to get worse.  So grit your teeth, put on your shoes (with help, if necessary) and start marching.

Check out these role models--they are truly inspirational:

Harriet Anderson is the oldest female to finish the Kona Ironman (2.4 mile swim, 112 mile bike ride, 26.2 mile run in under 17 hours).  In 2009, she suffered a broken clavicle during the cycle portion, but gutted it out and finished anyway.  Last October she finished her 20th Kona Ironman race at the age of 76.

Fauja Singh is the oldest person to complete a marathon, finishing the Scotiabank Toronto Waterfront Marathon on October 16, 2011 at the age of 100 in 8 hours, 25 minutes.

Sister Madonna Buder started training at the age of 48 and completed her first ironman at 55.  She has since finished 45 ironman length triathlons, including the Kona Ironman in 2005 at the age of 75.

Lew Hollander in October 2011 became the oldest triathlete to complete the Kona Ironman at the age of 81.  He beat out three other 80 year old males, to finish first in his division. 

Follow these examples and defy that ticking clock.  You may not be able to turn back the hands of time, but you can add enjoyment to its progression.

LACE UP and get movin'!  (This one's for you, Dad!) 

 

Complimentary Run

When you saw the title of today's blog, I hope you didn't think you were getting an extra day off--that's not in the plan.  By complimentary run, I didn't mean you get a free day.  On the contrary, I'm going to  give you an extra job on your workout today.

After realizing how good it made you feel to greet your fellow man (or woman) yesterday, today I challenge you to go a step further and add something onto the "hi".  Notice something special and make a point to mention it as you're running by.  I'm not talking about a long soliloquie on how the color of their shirt coordinates with their eyes and pulls their whole ensemble together, or how awesome you think their parenting skills are by how well behaved their children are.  Something simple will do, like, "nice hat" or "impressive dog".  Maybe you pass someone out working in the yard--let them know you've noticed their effort by saying, "looks great".  If you wander by a mom who bravely ventured out on the trail pushing an infant in a stroller while corralling two preschool boys, throw some kudos her way and say "wow, they're having fun".

I'm sure I've already lost a few of you who have determined this is not for you.  Don't hang up the phone yet.  It's easier than you think.  If you saw people light up when you merely said hello, wait till you see their faces when you compliment them on something specific.  They glow.  You'll feel like Santa on Christmas Eve, spreading good cheer from house to house.

I've been the beneficiary of unsolicited compliments on my runs, and I can say, they always make my day.  For example, one day I was feeling particularly slow going up a steep hill, thinking I probably looked pretty dead when a man coming down said, "Great pace".  I don't care if he was lying or not, those two words made getting to the top of that hill a lot easier.  I felt great the rest of the way.  I won't bore you with numerous similar tales, but I can vouch for the fact that a few nice words can have tremendous impact.  Without a doubt, they make a difference.

LACE UP and spread the love!

Don't Forget to Pack Your Shoes

It's that time of year to start planning the family get away.  Spring break is just around the corner and summer follows not long after.  Wherever you decide to spend your vacation, don't forget to pack running shoes.  Seasoned runners don't need the reminder--we never go anywhere without the necessary gear--but those of you that are new to the game might need a little nudge.  Maybe you're thinking, "I'm on vacation, for crying out loud.  I'm going to sit by the pool and relax, not strap on my shoes and sweat."  Look at it this way--your heart never takes a vacation (thank goodness), so treat it right and get some exercise before you grab an umbrella drink and head for the lounge chair on the beach.

With the price of baggage fees, a majority of flyers are opting for carry-on luggage only.  I'll be the first  to admit that running shoes take up A LOT of space in a small carry-on bag.  My solution?  Try tying your shoes to the outside of your carry-on.  Although I haven't tried it, I can't imagine TSA objecting to a pair of shoes.  Everyone has to take there's off anyway.  How would anyone know there's an extra pair in the bin?  Once you get on the plane, it should be pretty easy to find room for a pair of shoes in the overhead compartments.  The trick will be to remember them when you deplane.

Likewise, with space at a premium, you barely have enough room for the clothes you need, let alone clothes to workout in.  With a little effort, you can get by indefinitely with just one pair of shorts, one shirt and one pair of socks.  If you stick with synthetic fabric, throw your sweaty gear in the sink, mix with some soap or shampoo, wring out in a towel, hang items individually and they'll be dried and fresh, ready to go the next day.  A cotton t-shirt may not dry in time.

Get up a little early and get that workout in before the festivities start--it's fun to run in new surroundings.  You'll feel so much better the rest of the day while you enjoy your vacation destination.

LACE UP and say A-LO-HA!

Trail Running

Enjoying the sights and sounds of nature while working out is something you won't experience inside a gym.  Satisfying my inherent need for freedom like nothing else, I love breathing in the fresh, outside air, and reveling in wide open spaces as I stride down the road.  There's no match for the great outdoors.  Although running surrounded by cars, traffic lights, curbs and auto exhaust is sometimes unavoidable, my favorite running routes are on trails. 

If you've never run on trails, you should give it a try.  Here are some guidelines that will make your experience more enjoyable.


Stay on the Trail
Resist the temptation to take shortcuts and cut corners on switchbacks.  Step over obstacles instead of around them.  Any time you step off the trail, you damage the surrounding area.  "Vegetation grows by the inch and dies by the foot" so please stay on the trail!

Be Safe
If you're running in a remote area, be aware of your surroundings.  As a woman, I stay on high-use trails when I'm running alone and always carry my cell phone.  Although I love winding farther back in the woods, I save the more remote trails for weekend runs with my husband.

Darkness Falls Quickly
Most trails are not lit, so watch the time if you're running at dusk.  Make sure you have enough time to get back to civilization before darkness descends.   Without a flashlight, you may be in trouble. 

Communicate
When you approach someone, announce your presence loudly ("on your left" is typical), than pass on the left.  Although most people will know someone's coming when they hear feet hitting the dirt and labored breathing, no one likes being startled, so be courteous and call out.

Take No More Than Half
If you're running in a group, don't usurp the trail.  Share the road!  There's no need to run single file, just don't take up more than half of the trail in high traffic areas.

Yield
On trails, horses have the right of way, followed by pedestrians, followed by bicyclists.  If you come upon a horse, it is best to stop and walk around.  You don't want to startle a horse!  Beware of bicyclists.  Even though you have the right of way, bicyclists are moving much faster and can't stop as quickly, especially when traveling downhill.

Hikers traveling uphill have the right of way, however, I recommend yielding to a runner coming down a steep grade.  One wrong step could spell disaster for them--they've got momentum with them that can be hard to control especially on uneven terrain.  Give the downhill runner as much space as you can.  Disaster for them might mean disaster for you.

LACE UP and hit the trail!
 

Running Hills

Add a thrill to your workout and throw in a hill.  If you've tried all the boredom busting techniques I've mentioned already and are looking for a new diversion, a hill is just what you need.  Don't be intimidated by a considerable incline--the steeper the better, up to a point.  As long as you don't need a rope, carabiners and crampons, you should be okay.

Running up a hill takes extra effort for sure.  You're not only lifting your body off the ground, you're gaining elevation, which creates more pull against gravity.  Like with any resistance training, you'll build strength in your muscles--more than you would when running on flat roads.  Once you've tried some hills, running on a level road will be child's play.

If you've never run hills, here are some tips for your inaugural attempt:

Don't sprint
At the bottom of the hill, take it easy.  When you first start climbing, you'll probably feel extremely energetic because your body has switched from slow-twitch muscles to fast-twitch fibers to get the job done.  Slow-twitch muscles are made up of fibers that fire more slowly and can last for longer periods of time.  Slow-twitch fibers are efficient at using oxygen to create fuel without lactic acid build-up, and therefore are good for extended workouts like distance running.  Although fast-twitch muscles produce the same amount of force with each contraction, they fire more rapidly and are good for strong explosive bursts like sprinting or running up a hill.  Fast twitch muscles tire quickly, so be ready for that when you get half-way up the hill.  Fatigue will set in, but don't worry, you've still got slow-twitch muscles on your side.

Pump your arms
It's hard to concentrate on lifting your legs when it feels like your shoes are full of cement as you head up the mountain.  Instead, focus on pumping your arms.  The faster your arms go, the faster your legs will go.  It's much easier to think about pumping arms than lifting tired legs.

Run through the top
Don't stop until you're over the top--you'll be robbing yourself of that sense of satisfaction of a job well done.  Slow your pace if you have to, but don't stop.  Don't look at the top, concentrate on taking one step after the other and you'll eventually get there.  Don't let the hill win!

Enjoy the view
When you finally reach the top, take a second to enjoy the view and congratulate yourself for your accomplishment.  It's amazing the perspective you gain with just a couple hundred foot change in elevation.  Hopefully that hard work will be worth it when you gaze at the view below.

LACE UP and go run a mountain!