Consistency – You Can Do It

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This tattoo, with the words run, live, breathe and gratitude celebrates the rewards of consistent training. Check out the link below if you want the story behind the tattoo

As I’m approaching the San Francisco Marathon (the 9th!) I’m thinking about an important element in marathon (or any distance) training. Consistency!

While in the middle of training, or building mileage and fitness we might not notice how much or how hard we are working. But in looking back it’s easy to recognize the rewards of consistent training. It’s not the occasional good workout that will lead to a good race effort. Rather, a good race effort is found in consistently putting in the miles, week after week. It is through this consistent training that our bodies adapt to running.

All runners will have the occasional run they don’t want to do. It may be due to a busy schedule. It may be due to fatigue. It may be due to general soreness. It may even be that you just don’t feel like running. So what should you do? In most cases the answer is to run. How do you know if you should back off?

Here are a few guidelines:

  • Feeling too Busy -RUN
    Even if you have to make the run shorter, it will help you to get out there. It may even help you get through your tasks in a better frame of mind. That’s a big benefit of running!
  • On Vacation – RUN
    A wonderful way to explore a vacation spot is to go for a run.
  • Experiencing General Soreness – RUN
    General soreness and injury are not the same thing. If you have achy and sore legs, a very easy recovery run may make them feel better. Make sure you run easy (as in slow).
    If you have very sharp, localized pain, this may be injury. It also may be stiffness. If, after a few steps the pain worsens then stop. If it feels better, then you are good to go. Sometimes we have little aches and pains that come and go and we have to make educated guesses about whether to run or not.  
  • Injured – DON’T RUN
    We need to learn to distinguish between good sore (your muscles are working and improving) and bad sore (injury). A good rule of thumb: if you have soreness that affects your gait (limp for instance) then take time to recover.
  • Feeling Crummy – RUN
    Although it might not feel comfortable, you can run with a head cold or allergies. The general rule is if the congestion is above your neck then you are good to go.
  • Have a Fever or Chest Congestions – DON’T RUN
    If your chest is congested, and/or if you have a fever, don’t run. You body needs to use its energy to fight the infection so allow it time to recover.

Sometimes, we’re just not sure. It’s ok to give it a try (unless you have a fever!) and then stop early if you’re not feeling well. You can always check with your coach if you’re not sure.

Happy Consistent Running!

About that tattoo: We Made a Pact!

 

Run in this heat? Yes!

Screen Shot 2018-07-10 at 9.40.21 AMConsistency. Showing up. Getting it done.

These words have been my mantra the past couple days. Officially I’m tapering for the San Francisco Marathon (July 29), but that doesn’t mean all running stops. It just gets easier, or at least it should.

So far this week I’m not feeling it. Instead I’m feeling hot, sweaty, tired, and cranky. I don’t like the heat! Well actually the high temperatures are not that bad as compared to others places…but their higher (86 yesterday) than is normal for us! Making it worse is the humidity. Right now it’s 77%…we’re not supposed to have 77% humidity!

I think the real problem is that the heat is trapped and we’re not getting our nightly cool down. As you can see in my photo, our low should be a nice cool mid-50 degrees this time of year. Instead we’re hanging out in the high to mid 70s. This makes good sleep in our non air-conditioned home elusive.

So that’s my whining!

Yesterday I woke up and thought, “it’s too hot to run.” Then I drank my coffee, changed my clothes, and did my 7 miles. My method for keeping my easy runs easy is to use my heart rate as a guide. My goal is to stay between 130-140 bpm. Yesterday my average HR was 133. My average pace was 9:51. Not bad for a hot morning!

At lunch time, I needed to do a strength workout. I do these in the gym at the back of my local running store, and there is no air conditioning at the back of the store! I thought all morning, “maybe I’ll just do it tomorrow.” But tomorrow (today now) I have a massage scheduled, so better get it done! Other than sweating so much that I could see wet spots all over the floor, the workout went well. Yeah!

Last night I went to bed hot. Woke in the middle of the night hot. Woke up this morning hot. I sat with my morning coffee (too bad I don’t like iced coffee!) and thought, “gonna have to skip today’s run.” I even had a second cup, which I never do before running.

fullsizeoutput_10aa.jpegAnd as I drank that second cup I remembered Des Linden’s advice, “keep showing up.” I thought about the inspirational Western States Endurance Race where athletes ran 100 miles in temperatures that topped 100 degrees. With these thoughts, I put the coffee down, changed clothes, and set off on my easy 5 miles. It went well!

Consistency. Showing up. Getting it done.

That’s what it’s all about. In running. In life.

Happy Tuesday.

Fun? Endurance…Is it fun?

This morning I listened to Mario Frailoi’s podcast interview of UltraMarathoner Dean Karnazes.   https://www.themorningshakeout.com/category/podcast/

As are all The Morning Shakeout podcasts I’ve heard, this one was insightful, inspirational, and informative. I love how the conversation continued to draw new questions out of Mario, as he said something like, “one more…”

One part of the dialog reminded me of a blog post I meant to write after Boston.

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I showed this photo to the clerk at the Sam Adams Brewery to get a free glass. He asked, “why are you smiling?” Because I just finished!

In the immediate aftermath of the race, whenever someone would ask, “How was Boston?” I’d immediately reply, “It was fun.” Then if we had time for conversation I’d go into a description of the horrible weather (freezing temperatures, torrential rain, grueling head winds My First Boston Marathon – The Race ).

Usually the response was, “you call that fun?” At one point I decided that maybe I need to come up with a better description of my experience. Hard? Tough? Laborious? Strenuous? Maybe these are all good descriptive words, but they don’t get to the reality of the experience.

As I think of my response to the question, “how was it?” on other races, I realize that I most often say fun.

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The immediate aftermath of my first 50K! My husband didn’t want to take the photo because I looked so awful. I wanted it so I could remember. Yes, it was fun

My first 50k, The Ray Miller 50/50. This took just over 8 hours! For the last hour I suffered with the weird feeling of being simultaneously hungry and having a stomach ache. This race was exhausting in a way different than a road marathon. And as I think back, it was fun. I’m doing it again! Race Day – Ray Miller 50K Recap

Every marathon I’ve ever done has been HARD. Boston was maybe the hardest, because of the weather. But I can say doing them was fun.

The 5K. I have a love/hate relationship with the 5K. This is the hardest race distance for me. It’s the only race where consistently, I contemplate quitting. Usually just past the 2-mile mark. And yet, every summer I participate in Boogie Nights, a series of 10 Wednesday evening 5Ks. I love it! I hate it! It’s fun!

Here’s a definition of fun according to Dictionary.com:

[fuhn]
SynonymsExamplesWord Origin

See more synonyms on Thesaurus.com

noun
  1. something that provides mirth or amusement: A picnic would be fun.
  2. enjoyment or playfulness: She’s full of fun.

I can definitely say a race is not the kind of fun you would equate with a picnic. Maybe the second line gets at it with the word “enjoyment.” Certainly not in the sense of playfulness, but rather in the sense of enjoying the accomplishment.

Mario and Dean talk about this near the end of the interview with the discussion of a phrase Dean seems to be known for, “It’s supposed to hurt like hell.” Mario asked about this and Dean told the story of his Jr. High running coach saying this to him (listen to the podcast for the story!).

My own coach transformed my running when I wondered when I’d get fit enough that my long runs would be easier. He responded with the words, “It’s supposed to be hard.” Ohhhh….once I knew this, my running improved immensely! Filling our minds… or finding a mantra

So how can “it’s supposed to hurt like hell” and “fun” go together? They just do, for runners. Struggling and making it through are fun. Maybe not in the moment but certainly after.

Outside of my Boogie Nights 5K attempts the next three Wednesdays, my next chance to “hurt like hell” while having fun will be the San Francisco Marathon, July 29th. Yeah!

More About that Song and the Flag

The other day I shared some thoughts regarding the Pledge of Allegiance (Our Flag and Independence Day). I also shared a song, written by a nun that speaks to my heart. It is so aspirational! Today we used the song, along with a litany that I’ve modified and used throughout the past few years. This year I was unable to say the words. It was so bad I asked the congregation to help by us saying the words with me.

My heart hurts for our country.

P:    As we remember the birth of our nation, and the gifts of life, liberty and the pursuit of happiness, let us offer our thanks and prayers to God, the giver of all good gifts.
For this land, with its peaks and valleys, coasts and deserts, fields and meadows. For the women and men who braved the long journey to come to this new world. For the tribes and nations who inhabited this land for generation upon generation,

                                             How beautiful, our spacious skies, our amber waves of grain,
our purple mountains as they rise above the fruitful plain:
America! America! God’s gracious gifts abound,
And more and more we’re grateful for life’s bounty all around

P:    For patriots who dreamed of, and fought for, a free nation. For the men and women who laid the foundation of our democracy, and who pledged liberty and justice for all. For those who built this country brick by brick, road by road, and town by town. For the brave soldiers who have fought for our country, for all who paid for our freedom by their service, and those who paid by their sacrifice. For the innovators and artists, poets and teachers, farmers and factory workers; for all who labor and provide for the common good. For our own community, for those who came before us in this place, and for our neighbors near and far.

Indigenous and immigrant, our daughters and our sons;
O may we never rest content till all are truly one.
America! America! God grant that we may be
A sisterhood and brotherhood from sea to shining sea.

P:    For the United States, that we might always be a nation which defends and promotes liberty and freedom, truth and justice. That we might always be a nation where all are free to worship and pray. That we might be a beacon of freedom to all those who live under the shadow of terror and hopelessness.
That those who are elected to govern and lead, would be guided by you, and be ever aware of the trust that has been given them. That we would be a people who repent from our sins, and who always return to you and to your grace,

How beautiful, sincere lament, the wisdom born of tears,
The courage call for to repent the bloodshed through the years.
America! America! God grant that we may be,
A nation blessed with none oppressed, true land of liberty.

P:    Gracious and holy God of all nations, bless and defend us and our land; prosper the work of our hands, and increase in us your grace and compassion, and our offerings of thanks to you, our rock and our salvation; through Jesus Christ our Lord. Amen.

How beautiful, two continents, and islands in the sea,
That dream of peace, non-violence, all people living free.
Americas! Americas! God grant that we may be,
A hemisphere where people here all live in harmony.

Litany adapted from: http://www.rickmorley.com/archives/1673?utm_source=rss&utm_medium=rss&utm_campaign=litany-for-independence-day

“How Beautiful, Our Spacious Skies”, Sister Miriam Therese Winter. Hymns, Songs, Rounds and Refrains for Prayer and Praise. New York: The Crossroad Publishing Company, 1996