Reaching Out at City of Lakes 25K

I began writing this when it was 49 degrees last weekend. It's equally cool now. But Sunday 9/11 when I ran the 30th City of Lakes 25K, it was in the high 70s, reaching close to 90 by the afternoon. I suppose I could have made this blog about the 10th "anniversary" of 9/11--but all I want to say about that is listen to the This American Life Episode on "Ten Years In".

The run for me was not about anniversaries--30th, 10th, or otherwise. It was much more selfish initially. It was only about making it. My goal was to finish and to have something left over in my body to run 26.2 three weeks later (just over a week from now!). This would be accomplished by taking it easy and being happy with a 9 minute mile pace over the 15.5 miles. I started off planning not to go too hard, considering the marathons past and future. I was okay with my 8:15 first mile. I was more worried about the mental toll of two loops around the two lakes, Harriet and Calhoun. These two lakes I have been running around since I began running in 1992 (jesu--that's almost 20 years of running for me!). That, and while family members have accused me of being a misanthrope, I do admit I am easily distracted by people around me. Thankfully, around mile 3, I fell into a rhythm with another female runner. After a half mile or so, I felt it would be anti-social not to acknowledge our shared space and pace. So I made some comment about that phenomenon. This led to more queries about how many long races she had done, what her goals were, what she did for a living, and so on. By mile 4, I had learned Andrea and I were both Iowans, that she worked for a non-profit in Minneapolis now, but had attended Coe College in Cedar Rapids, and had never done a marathon. She was hoping to finish with an 8:30 average pace. I invited her to look up the Mississippi Road Runners, and sang the praises of having training partners and making running fun. We passed over four miles together, alternately chatting and focusing on mile markers. While we didn't end up finishing together, those four miles were easily the best of the race for me. Not because they were especially fast, but because they were meaningful. I felt like I was sharing the experience with someone, and getting to know someone new, even if (as is likely) I will never see Andrea again.

Maybe you have noticed this recurring theme of sociability and sharing in my blogs. I've written about training with my twin, positively pushing competitors in the Sturgis half-marathon, and sharing a long run with a good friend this fall. I've befriended fellow runners on airplanes, as I did flying to San Francisco.

The race itself wasn't all that great for me or my Mississippi Road Runner teammates. It was hot, and there was cramping, chafing, and dehydration. As a team, we came in last among women teams, and I was the slowest of all. So what's the point? I achieved my goal--I finished in 2:15, an 8:43 pace. But even at the end, I had to remind myself not to be selfish. My mom was there, just a few meters from the finish. I had cramped up (the first time ever in a race!) the very last half mile. Whatever she shouted at me, I did not want to hear then. I had to get my inner honey badger under control. As Randall says, "the honey badger don't care, the honey badger don't give a shit."



But the thing is, we aren't honey badgers. So I reminded myself why my mom was there (she loves me, supports me, and is proud of me, despite my proclivity to selfishness). This race wasn't just for me--it was for a lot of people, whether or not I know them. It was to get to know people like Andrea, and teach us to support each other. It was for teammates, and for 9/11/01. It was for loved ones cheering all the runners on, because, well, races are microcosms of life.

Cool Running and Community

Cedar Valley Trails

What a gorgeous morning! 54 degrees, sunny, and breezy. Absolutely perfect weather for a long run. This kind of September morning is so refreshing after the heat and humidity of the not-at-all distant summer. I know I'm not the only one who feels this way. I serendipitously met a good friend out there on the trails, and as I was eating breakfast and trolling the 'net, saw that a few others had already gotten in double-digit miles before 10 a.m. too! Rock on runners!! Whether you're training for one of the many fall races (Park 2 Park, Twin Cities, or the Des Moines marathons) it is so cool to see so many people of diverse abilities enjoying this sport.

Last week I ran my first "long" run since the month I took to recover from the San Francisco marathon. It was okay, and during the week, the two other runs that I had given myself were pretty good. I made them quality: a mid-distance 8 miler on Tuesday and intervals on the treadmill on Thursday. I thereby adhered to my 3-run/week limit. And I feel smug about the treadmill intervals, since the treadmill surface is easy on the joints.

Today's plan was 14-15 miles, easy. I'm still getting my body back to well-oiled rather than squeaky. After five miles in, my Dan Savage Podcast had just ended, and then lo! My friend appears in the sunshine. Even better, she and her dog were just beginning their long run! So I turn around, and the three of us run together, catch up, and in no time, eight miles are behind us. I miss running with people. I love running by myself, but I love sharing the sport too. I miss the intimate communion that running with people facilitates. Truth be told, the organic conversations that happen over long distances are the best kind. No pressure on time, no interruptions from waiters, no distractions besides scenery and feeling our bodies working.

People find community in all sorts of places. Work, school, faith organizations. Religious institutions seem to provide many with a sense of communion with others, with shared being, that makes them feel believe in something greater than his/her individual self. This feeling of shared intimacy with many is addicting because we are social animals. I've posed the question to friends before: what replaces church/faith meetings and church families? What, besides social pressure and belief in God can get people to get together and reflect together, unpressured by wanting some kind of tangible result? I am unconvinced that volunteer organizations, despite all their good work, provide the same kind of communal meditative experience. I also don't know of secular organizations or teams that take care of their members until the end of life. I wish there were alternatives, because I think people, whether or not they believe in God(s), need to share intimate reflection unhindered by the mundane in order to regroup, refresh, and be whole.

I received a lot of emotional strength from my shared run today. And I have received a lot of emotional support from those who have donated to Bolder Options and are sharing the training experience because they are literally invested in the worthy cause. It's amazing to me that already, through the community of friends and supporters, I have surpassed the fundraising goal. That's what community is all about!

I heard the bells of the Lutheran church toll 9 a.m. as I came to the trail that ends by my house. As I write this now, the UNI campanile chimes in response to the Methodist and Catholic bells that call to sit inside and reflect. Nature is my church. Running outside prompts my reflection. And it's even better when shared. Sharing and voicing reflection enhances it, as is witnessed every week in faith services. Why not be outside, listening to the breeze rustle through tree leaves? Watch the play of sunlight dance through the branches onto the trail. Smell the hint of pine needles, fresh rain, and early stages of organic decomposition of leaves already fallen. Feel the softness of wet earth underfoot. And smile knowing that you have communion with friends who are also out there-- running.

Big Woods Lake, Cedar Falls

The Long Haul, Take two

I ran 11 miles on Friday and felt pretty good! Considering it was the first week of school, replete with its attendant stress, I'm pretty happy. I also think my body purged itself of a 24 hour flu the week before. Generally work and training keep my immune system on the extra-defensive. But my system must have been mildly suppressed, unaccustomed to rest and massages, and purged itself in preparation for the long haul that is the 16 week semester.

In any case, I have been really worried about coming back to distance training after the San Francisco marathon just four weeks ago. I needed a run over 10 miles more for the mental preparation than whatever physical benefit it may have provided. I needed to assure myself that it was possible, and that my body feels good enough to get back into longer distances. In truth, I felt pretty good. I'm still not feeling like tearing up any track pace-wise, but I certainly felt faster than the first couple weeks of recovery. The outsides of my knees, however, do reflect a bit of wear and tear. They have that feeling of having been pounded too much. It's a very different feeling than what I experienced last year, which was largely remedied by strength training and new, more supportive, shoes. This, I think, is exactly as it feels: too much pavement pounding. I'm listening, and taking it as a sign to run on soft surfaces, and not a lot. Thus, my plan for the next few weeks is pretty simple. No more than 3 runs a week--cross-training will have to do. Two of those runs will be quality--some sort of "speed" and the long run. This Tuesday, I'll do an easy tempo run. Friday or Saturday, I'll try 13 miles. The following week is the City of Lakes race, a 15 mile/25K race around Harriet and Calhoun (twice) in Minneapolis. And then it will be just about time to taper again!

Speaking of long hauls, I can't believe the overwhelming support I have received from friends and family in support of my running Twin Cities for Bolder Options. I have already achieved $980 towards the initial goal of $1000!!! I am shocked and inspired by the generosity of so many. I am so grateful and appreciative, that although it is but a small gesture, everyone who has donated before the end of next week will be acknowledged on my racing tee. I am really, really amped about this. It is as if I have a virtual cheering squad! I am buoyed beyond words knowing that so many are supporting me and will be keen to learn how it goes. I know that looking at all those names will keep me going at mile 24! I will definitely have lots of photos taken and send them along with personal thanks.

Bolder Options Mentors and Mentees run for fun!

Finally, if you are in Minneapolis and  looking for a fun 5K or 10K on the 17th of September, Bolder Options Bolder Dash is taking place at Lake Nokomis. Register here!

Balancing Recovery and Gearing Up

I will conquer this choco-dipped piece of nutritional heaven

Since my husband and I returned from California to Iowa just a week ago, I've been busy trying to savor the last few days of my summer and the delicious relaxed mental state of recovery training. Yes, recovery is training. It's a weird balance, though, for sure. Especially since we brought the fine California weather with us. The humidity has dissipated, and it has been beautifully sunny and 70's for the last 8 days! That makes me want to be outside...running, biking, whatever. At the same time, I want to rest. My body wants to rest. I've been enjoying the little running I have been doing--no more than 6 miles--but sometimes I wonder if even that is too much, too soon.

I checked for some plans to speedy recovery. Few (including me--I am so guilty) actually plan their recovery after a tough race, despite it being an incredibly important part of training. Here is what I found from Runner's World:

Recovery Plan: http://www.runnersworld.com/article/0,7120,s6-238-244--8957-3-1X2-3,00.html

Weeks After the Marathon	1	2	3	4
Training Goal for Week	Recover as quickly as possible.	Resume regular running.	Get your legs moving fast again.	Consolidate fitness gained during marathon training.
Key Ways to Meet the Week's Goal	Combine minimal, easy running with walking and other forms of cross-training, such as easy cycling or water running, that will improve blood flow to your legs. Get a massage and try to get extra sleep. Eat frequent high-carb meals to replenish your energy stores.	Stick with easy runs from 20 to 60 minutes long. Run mostly with friends and maintain a conversational pace. Wear a heart-rate monitor and don't go above 70 percent of your maximum heart rate.	After one run, do six to eight 100-meter pick-ups, focusing on a quick turnover while remaining relaxed. Do the middle few miles of another run at your marathon pace.	After warming up on one run, do an unstructured fartlek workout, with six to 10 surges of 30 seconds to three minutes, and with as much recovery between as you feel you need. Do a long run that's between 2/3 and 3/4 of your normal premarathon long run.
Mileage Goal for the Week	Up to 25 percent of average premarathon mileage	25 to 50 percent of average premarathon mileage	50 to 70 percent of average premarathon mileage	60 to 80 percent of average premarathon mileage

cocktail hour at Wawona: Sierra Nevada pale ale

I'm now on the third week post-San Francisco. The first week I spent hiking in Yosemite (part of our five year wedding anniversary!). It was perfect to walk out the aches and relax in the mountains. And get my carbs at Wawona's verandah and dining room. The goal I set for myself during some of the thinking time on those hikes was to build strength where I felt I was lacking during the marathon. I was especially sore in my back--and unsurprisingly, my glutes and hammies. So this past week I've been trying to balance short jogs with some focused strength training at the gym and doing Pilates. I got a massage on Saturday. Mentally, I'm giving myself until September--mid-September if necessary--to do whatever. In other words, to listen to my body, and not run or exercise longer than feels good.

Finally, don't forget to donate at my personal page for Bolder Options. Big thanks to those of you who already have!!! Here is a particularly apt piece I came across in the New York Times last week: "For Better Grades, Try Gym Class" It is just one more piece that helps legitimate what Bolder Options does.

San Francisco Marathon...and beyond!

Steve, me, Steve, Drew post-race!

The race for which I initially created this blog has been run! My brother, his friend, and I all ran the 26.2 miles in San Francisco. My husband ran the half marathon. We all started off together at 5:42 a.m. in the third wave. It was a cool morning in the 50s, and amazingly, not that foggy!

Steves, me, Drew, at the start!

The Bay Bridge, beautifully lit behind us at the start

Overall, San Francisco is a good marathon. I particularly enjoyed the first 13 miles. We began along the Embarcadero, and ran along the coast to the Golden Gate bridge, across it and back, then went into the Presidio, through Golden Gate park, and ended through the Mission.

Drew and I started with even 9 minute miles, right on the agreed upon pace (he will tell you how I crowed every mile about how exactly evenly I was pacing us!). Those first 13 miles were great. It was beautiful to run as the sun was coming up and watch the Golden Gate bridge come closer into view as  we ran past Chrissy field and Fort Mason. There were a few hills before the bridge, and then a doozy of a hill just after the bridge. They weren't bad, and for me, it was great to have a local guide in my brother to warn me and tell me what was coming up. As with any race, it's so important to know the course and be psychologically prepared. He had run the race before, and had done training runs on the course. In addition to the course info, it was great just to have him tell me what he knew about various landmarks and neighborhoods as we ran past/through them. Amazingly, the Golden Gate bridge was not my favorite part. Runners have two lanes, and it was still open to traffic. That made it pretty crowded and pretty loud. I was really glad we were in an early wave, because passing did require both technique and etiquette.

The worst for me were the "rolling hills" in the Presidio, just after the bridge and before Golden Gate park. Between miles 10 and 13, I was done with hills. I said to Drew, "You said there wouldn't be hills! I'm from Iowa!" When we entered Golden Gate park, around mile 14, we decided that each of us was ready to run our own race. I needed to go internal to get strong again. I was not quite in cornered honey badger mode, but Drew was feeling great. I plugged in my music and Drew took off. He ended up with a PR of 3:48 (an 8:42 pace). I was totally happy with the 4:00 I ran. I averaged 9:10 miles, even if the miles in Golden Gate park--pretty much 13-19--were the toughest and slowest for me. Still, I wasn't hurting as bad as the guy in the S/M black patent boy shorts and chains (but he probably liked it...) My mantra in those miles was "you trained for this." A positive mantra really does help! I also break down the goals. I pushed for mile 20 because then it would be "only an hour left."

Indeed, after mile 20 I could smell the barn and I was feeling okay. At that point I knew I could do it and the worst was behind me. There were a lot of downhills after the park as well, and despite the "second half" half marathoners blowing past us, they and the increased number of people cheering helped. The last two miles I was able to significantly pick up the pace.  Mile 25 was fun because of the "tempters" dressed in devils costumes, offering bourbon and candy and saying "haven't you run far enough? Just stop! Join us!" I didn't stop, I ran faster.

Exiting Golden Gate park, refreshed by seeing my husband and bro-in-law cheering

Psyched to be done and have run well!

Marathons are hard. Anyone who has run one knows that, and those who haven't usually think we're crazy. But they're also really fun. Look at us all smiling! Some of it is mind over matter and letting your training take over (miles 13-19). The rest really is enjoyable. It was great to share the first part running with my brother, and it was great to be able to share pre- and post-race jitters and triumphs with Drew and the Steves.

So what's next? Well, the big news is that I will be running the 30th annual Twin Cities marathon October 2, 2011. This will be my 3rd Twin Cities. I will be running for Bolder Options as part of their charity team. That means I need to raise $1000 in order to run! This is a big deal marathon for me. My Personal Page at Bolder Options explains why this race in particular is meaningful for me. Bolder Options is a great organization that promotes healthy bodies and minds by pairing community athletes with youth in Minneapolis. Moreover, there is a sentimental reason behind why I am running. My dad ran the first Twin Cities marathon 30 years ago, and many after that. It will be neat for me to follow in both my parents' footsteps thirty years later. I am asking for your support now. Please visit my donation page and give what you can. You'll see that I have a few incentives too (even if they are a bit specialized...)!!

Many thanks to all who gave to Planned Parenthood in support of my running the San Francisco marathon. It was of course, totally "worth the hurt" (the motto of the San Francisco marathon). I will continue to blog about running and my training and other interesting sport-and-social justice issues throughout the fall.  If you like my blog, please donate to keep me going!