While Madden was at volleyball practice, I ran a quick half mile from campus to Woodlake Nature Center in Richfield - a hidden gem! Today, on a beautiful 69 degree day, I ran my first trail run in this beautiful discovery.
The nearly 2 mile loop was an easy, safe course - no roots and brush to run over. Most people I passed were walking the trails, but I was not the only runner. Most of the trail is well shaded and includes wetlands, prairie and woodlands. I saw a majestic blue heron come in for a landing, ducks splitting the waterways as they swam along, and teensy frogs crossing my path.
All this about 10 minutes from the airport. I did hear the occasional airplane and traffifc noise from 35W - but I almost didn't notice it.
The nature center really is a place apart, a retreat. And it was a great place for a run. I feel like I had a taste of trail running today - and I liked it!
Monday, August 31, 2009
Thursday, August 27, 2009
Missing Yoga
Yoga has become a fundamental part of my fitness routine. My summer classes are over and fall classes don't begin until later in September - so I'm missing my yoga.
I wish I was good at creating the time and space for yoga practice at home, but too much is always going on. There are too many distractions for me to really clear my head and focus, central elements of yoga. So, I need my weekly class with Denis.
Yoga has made me a better runner for many reasons. First, it brings my focus to my body. In all the stretches and reaches and deep breathing, I feel more intuned to my body. Yoga is also a challenge and, like running, you get out of it what you put into it. For example, if you take a pose or stretch and then let your body move farther into it, your body opens up and does things you never thought it would.
But I think the reason I enjoy yoga so much, and miss it when I can't get to a class, is that it is a slower, more contemplative practice which is a wonderful addition to an intense marathon training program.
Downward dog or child's pose anyone?
I wish I was good at creating the time and space for yoga practice at home, but too much is always going on. There are too many distractions for me to really clear my head and focus, central elements of yoga. So, I need my weekly class with Denis.
Yoga has made me a better runner for many reasons. First, it brings my focus to my body. In all the stretches and reaches and deep breathing, I feel more intuned to my body. Yoga is also a challenge and, like running, you get out of it what you put into it. For example, if you take a pose or stretch and then let your body move farther into it, your body opens up and does things you never thought it would.
But I think the reason I enjoy yoga so much, and miss it when I can't get to a class, is that it is a slower, more contemplative practice which is a wonderful addition to an intense marathon training program.
Downward dog or child's pose anyone?
Sarah, Come Back!
Sister, please fire up your blog again! You have a great opportunity to chronicle your struggles including your injury, treatment and return to running. You may even find the writing therapeutic.
Will you consider it, Marathon Mommy?
Will you consider it, Marathon Mommy?
Sunday, August 16, 2009
Story of 20 Miles
20 miles ... Friday ... hot ... HARD!! That's my 20 mile run last Friday in a nutshell.
When the weather forecast included words like "hottest yet this year" and "extreme humidity," I should have decided to put off my 20 mile run. But my mindset was ready for 20 that I was almost afraid to put it off. I should have, though.
The first 2 hours or so of the run was fine. I felt good and my pace was about right at 5 mph. I was pacing myself nice and slow to last 20. However, at the 13 mile mark, the heat and humidity really started to get to me.
I planned my hydration right. A full Camelbak was about 2/3 empty as I rounded the 11 mile point and picked up my hidden bottle of Powerade. Boy, did that hit the spot and give me an energy boost! 2 miles later I stopped at the Super America and filled up my Camelbak with water. I knew hydration wasn't going to be my problem.
I had put on my sunscreen, so I knew I was protected, but as the time approached 11, the sun was higher in the sky and any shade on my route had disappeared. That is what made the run difficult - the lack of shade and breeze in the heat.
The last 6 miles were super difficult. I knew I could do it if I took more frequent walk breaks and kept drinking. I did finish the 20 on my feet and running, but it wasn't the run I was hoping for. Feeling nearly overcome by the heat, I called my Dad to pick me up so I didn't have to walk the 2 miles back home. (Thanks, Dad.)
I have another 20 miler scheduled in September, which I'm sure will go much better as long as the weather cooperates. As Cecilia told me - not every run can go as planned, variables happen, and there is always a next time.
When the weather forecast included words like "hottest yet this year" and "extreme humidity," I should have decided to put off my 20 mile run. But my mindset was ready for 20 that I was almost afraid to put it off. I should have, though.
The first 2 hours or so of the run was fine. I felt good and my pace was about right at 5 mph. I was pacing myself nice and slow to last 20. However, at the 13 mile mark, the heat and humidity really started to get to me.
I planned my hydration right. A full Camelbak was about 2/3 empty as I rounded the 11 mile point and picked up my hidden bottle of Powerade. Boy, did that hit the spot and give me an energy boost! 2 miles later I stopped at the Super America and filled up my Camelbak with water. I knew hydration wasn't going to be my problem.
I had put on my sunscreen, so I knew I was protected, but as the time approached 11, the sun was higher in the sky and any shade on my route had disappeared. That is what made the run difficult - the lack of shade and breeze in the heat.
The last 6 miles were super difficult. I knew I could do it if I took more frequent walk breaks and kept drinking. I did finish the 20 on my feet and running, but it wasn't the run I was hoping for. Feeling nearly overcome by the heat, I called my Dad to pick me up so I didn't have to walk the 2 miles back home. (Thanks, Dad.)
I have another 20 miler scheduled in September, which I'm sure will go much better as long as the weather cooperates. As Cecilia told me - not every run can go as planned, variables happen, and there is always a next time.
Wednesday, August 5, 2009
3 Steps to Long-Run Recovery
Copied from www.active.com, by Dave Kuehls Runner's World
After your long run, think of the three C's: chow, chug, and chill.
Chow. We don't mean a pasta dinner after you shower and change. "It's important to get something in your system as soon as you stop running," says 1993 World Championships Marathon gold medalist Mark Plaatjes, a practicing physical therapist.
"There's a 15-minute window when the body absorbs maximally, when it's storing more glycogen in the muscles," he says. "And that's a key to rebounding from any long run."
Whole foods are sometimes rough on stomachs tenderized from 20 miles of running, so think liquid fruit juices, carbohydrate drinks when you think fuel. Those with cast-iron stomachs, however, can indulge in bagels, bananas, cold macaroni anything high in carbohydrates.
Chug. No matter how slow you go or how much you drink, your body will be dehydrated after a long run. "And when you're dehydrated, your heart's pumping sludge," says 1996 Olympic marathoner Keith Brantly, "though you may not feel it until the middle of your next hard workout."
So drink copiously way beyond thirst. 1996 Olympic marathoner Anne Marie Lauck downs a 2-quart bottle of Gatorade as soon as she finishes, and another one within the hour. Good rule: Drink one quart of fluid for every half-hour of running.
Chill. After long runs, Plaatjes, bottle of fruit juice in hand, heads for his garden and he's not checking on his baby squash. "I'll take the hose and stand there spraying my legs with cold water, 10 minutes each leg," he says. Cold water constricts blood vessels and muscle tissue and prevents blood from pooling in your legs.
Non-gardeners can try a cold shower directed at the legs or ice massage with an ice pack or ice cup. "Resist the temptation to jump into a hot bath or hot shower right away," Plaatjes says. "Hot water may feel good, but you're actually inhibiting recovery that way."
Gentle stretching and massage can also be a part of your recovery routine. And remember: Recovery continues for the next two or three days.
"Those runs should be very minimal, very comfortable, and very easy," Plaatjes says. "Besides, slow jogging also aids in flushing wastes from your legs."
After your long run, think of the three C's: chow, chug, and chill.
Chow. We don't mean a pasta dinner after you shower and change. "It's important to get something in your system as soon as you stop running," says 1993 World Championships Marathon gold medalist Mark Plaatjes, a practicing physical therapist.
"There's a 15-minute window when the body absorbs maximally, when it's storing more glycogen in the muscles," he says. "And that's a key to rebounding from any long run."
Whole foods are sometimes rough on stomachs tenderized from 20 miles of running, so think liquid fruit juices, carbohydrate drinks when you think fuel. Those with cast-iron stomachs, however, can indulge in bagels, bananas, cold macaroni anything high in carbohydrates.
Chug. No matter how slow you go or how much you drink, your body will be dehydrated after a long run. "And when you're dehydrated, your heart's pumping sludge," says 1996 Olympic marathoner Keith Brantly, "though you may not feel it until the middle of your next hard workout."
So drink copiously way beyond thirst. 1996 Olympic marathoner Anne Marie Lauck downs a 2-quart bottle of Gatorade as soon as she finishes, and another one within the hour. Good rule: Drink one quart of fluid for every half-hour of running.
Chill. After long runs, Plaatjes, bottle of fruit juice in hand, heads for his garden and he's not checking on his baby squash. "I'll take the hose and stand there spraying my legs with cold water, 10 minutes each leg," he says. Cold water constricts blood vessels and muscle tissue and prevents blood from pooling in your legs.
Non-gardeners can try a cold shower directed at the legs or ice massage with an ice pack or ice cup. "Resist the temptation to jump into a hot bath or hot shower right away," Plaatjes says. "Hot water may feel good, but you're actually inhibiting recovery that way."
Gentle stretching and massage can also be a part of your recovery routine. And remember: Recovery continues for the next two or three days.
"Those runs should be very minimal, very comfortable, and very easy," Plaatjes says. "Besides, slow jogging also aids in flushing wastes from your legs."
Tuesday, August 4, 2009
Two Months to Go
Amazing as it is, the Twin Cities Marathon is two months from today. That’s scary, exciting and a relief all at once.
It’s scary because I know that two months from right now I’ll be working hard physically and mentally to stay focused and just keep running. I’ll probably be feeling good for awhile, but I’ll need to dig deep at some point to keep going. I guess the scary part is that I hope I can finish. 26.2 is no small distance and I’m afraid I’ll start with that number in my head instead of focusing on each mile and relying on my training. Maybe I need to start thinking of mantras to recite to myself during specific challenges to help me push through. I’ll take suggestions.
It’s exciting because the day will be long in coming and highly anticipated. Training has a purpose (I must keep reminding myself) and it’s Oct. 4. I want to start the race full of excitement and anticipation, not fear and dread. I’m sure those emotions will creep in, but I’m going to banish them and put the excitement on top. Maybe smiling while I run will help. A great family cheering section will help too.
Oct. 4 will bring relief. Doesn’t sound like the feeling one gets from a marathon, does it? Usually runners feel anything but relief – they hurt and they tire and they struggle. My relief will come in two forms – relief to finish and relief to finish training. For more about relief to finish, see the two previous paragraphs. I think one of the best parts of finishing the marathon, besides the accompanying pride, will be the sheer relief that my training is finished. No more planning every week according to when I can run and what time I have to fit in certain distances. No more planning my weekends around my long run. No more running to train – I’ll be able to run for running’s sake. Oh the relief… I can feel it.
At this time in two months I should be at the 15 mile point ….maybe a little scared but mostly excited with the goal in view and relief in sight…
It’s scary because I know that two months from right now I’ll be working hard physically and mentally to stay focused and just keep running. I’ll probably be feeling good for awhile, but I’ll need to dig deep at some point to keep going. I guess the scary part is that I hope I can finish. 26.2 is no small distance and I’m afraid I’ll start with that number in my head instead of focusing on each mile and relying on my training. Maybe I need to start thinking of mantras to recite to myself during specific challenges to help me push through. I’ll take suggestions.
It’s exciting because the day will be long in coming and highly anticipated. Training has a purpose (I must keep reminding myself) and it’s Oct. 4. I want to start the race full of excitement and anticipation, not fear and dread. I’m sure those emotions will creep in, but I’m going to banish them and put the excitement on top. Maybe smiling while I run will help. A great family cheering section will help too.
Oct. 4 will bring relief. Doesn’t sound like the feeling one gets from a marathon, does it? Usually runners feel anything but relief – they hurt and they tire and they struggle. My relief will come in two forms – relief to finish and relief to finish training. For more about relief to finish, see the two previous paragraphs. I think one of the best parts of finishing the marathon, besides the accompanying pride, will be the sheer relief that my training is finished. No more planning every week according to when I can run and what time I have to fit in certain distances. No more planning my weekends around my long run. No more running to train – I’ll be able to run for running’s sake. Oh the relief… I can feel it.
At this time in two months I should be at the 15 mile point ….maybe a little scared but mostly excited with the goal in view and relief in sight…
Saturday, August 1, 2009
Start Seeing Runners
How many times have you seen the bumpersticker that reads, "Start Seeing Motorcycles?" I've seen it more times than I can count. Regardless, I'm always extra careful when driving near near cycles.
Why can't drivers be extra careful around runners? We are pedestrians after all. It's not as though I don't know how to be safe when I'm running. If I'm running on a road, I try to choose roads with wider shoulders and grass past that if I need to move over quickly (and I have). I run against traffic and only during daylight. I wear bright colors and stay aware of my surroundings and traffic in both directions. And STILL I've had way too many close calls that have annoyed and, frankly, scared me - and those occasions seem to be increasing for me lately.
Close calls are avoidable. But it comes down to carelessness, inattention and rudeness. We all see this same behavior as drivers ourselves and it's a problem in general. But cars and pedestrians or runners don't mix.
Where's the common courtesy people? Drivers -- please start seeing runners.
Why can't drivers be extra careful around runners? We are pedestrians after all. It's not as though I don't know how to be safe when I'm running. If I'm running on a road, I try to choose roads with wider shoulders and grass past that if I need to move over quickly (and I have). I run against traffic and only during daylight. I wear bright colors and stay aware of my surroundings and traffic in both directions. And STILL I've had way too many close calls that have annoyed and, frankly, scared me - and those occasions seem to be increasing for me lately.
Close calls are avoidable. But it comes down to carelessness, inattention and rudeness. We all see this same behavior as drivers ourselves and it's a problem in general. But cars and pedestrians or runners don't mix.
Where's the common courtesy people? Drivers -- please start seeing runners.
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