You Know You're Serious About Running When

Here's a starter list which I will be adding to over time.  What crazy things have you done as a runner?

You know you're serious about running when ...

• You leave an awesome party because you have to run some seemingly random amount of ridiculous mileage the next day.
• You turn down a dinner date because it's the only day that week you can fit in a Zone 3 workout.
• You monitor the weather forecast to ensure your long run falls on the day it's least likely to rain.
• You get PVR so that you can watch your favourite TV shows on a rest day.
• The most hilarious quote you've seen lately is (seen on the back of a T-shirt): "If you see me collapse, please hit pause on my Garmin."  [Twitter post by @RunningQuotes]
• You book a hotel for a destination race based on its ability to ensure you can have your regular pre-race breakfast.
• You book a hotel for a destination race.  Full stop.
• You sign up for a running seminar because the speaker is Gary Reed, two-time Olympian.
• You watch marathon coverage on TV, even if the race happened last week or year.
• You either own, or have seriously considered the merit of, toe shoes.
• You've not only read Born to Run, but you've also suggested it to others and talked about it at dinner parties.

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Here's a few more I thought of, after the fact:

• You're finally excited to watch the summer Olympics because of all the running events. 
• You hear about ultramarathoners and think they're insane ... insanely awesome, that is.
• You've sat in an ice bath to help speed up your recovery.
• You write a blog about running.

We're All Just Doing The Best We Can (Me Included)

I'm back!  I know, it's been awhile.  Here's what I've been up to ...

I toured around the South Pacific.  
My husband and I went on a big trip involving a number of different countries situated in the South Pacific.  En route to New Zealand, I was expecting to have a six-hour layover at LAX where I'd planned to blog about the challenge of staying on top of a running schedule whilst travelling.  We ran into some flight problems and spent most of the time in L.A. working to re-book our travel plans instead.  Isn't it ironic ... don't ya think? 

After a week and a half in New Zealand, we headed to Sydney and then onward to Oahu.  I ran once the whole time we were away.  

A view from my one and only run while on vacation.  This is Oriental Bay in Wellington, New Zealand.

I got sick.
Upon our return home after three weeks away, I suffered from some mega fatigue, fighting off a cold and working hard to get back into everyday life after being on holiday.  I didn't run or get to Crossfit for another two weeks.

I felt sorry for myself.
Having fallen off the workout wagon for more than five weeks, when I finally managed to get my running shoes back on, I felt like a complete train wreck.  It was like starting all over again.  I was not a happy camper.  

I got over it.
I'm back on schedule.  My long run last week was 20 km and I'm scheduled for 23 km on Sunday.  I'm still slow but at least my mileage is getting back to where I need to be.  I also registered for the half marathon at the BMO Vancouver Marathon on May 6, where I plan to gauge my race pace for June.  (NB: The marathon at this event is now sold out.  If you're planning to do the half, I'd register right away!  Otherwise, volunteering is always another great way to get involved.)  

That's my February and March, in a nutshell.  Sorry to have been away so long, but with the weather turning a little nicer and me getting back on track, I'm optimistic that I'll be back on the blog a bit more now, too.  

As Florence says, "Regrets collect like old friends.  It's hard to dance with a devil on your back, so shake him off."  Words to live by.

Those Who Run ... Plan

One of the things I love about running is it can be highly methodical. As an extremely organized person who gets off on checking to-do lists, I derive great joy in pulling together training plans and reviewing my past Garmin data with a fine-toothed comb.

I have the suspicion that many others may not view running in such a scientific manner. But for those who are looking to coordinate their running calendars and want the spreadsheets - this post is for you.  

Full disclosure: when I started writing this blog, I swore I wouldn't be prescriptive or pretend to know what I was talking about when it came to running. However, if this post comes across as instructional it's only because I've amassed some tips over the years that I find I end up sharing anyway with friends who ask me, "How did you get into running?" or "What do you do to train?"

When I first started running again in 2009, I hadn't run for quite a long time. If you've never run before, or if you've been off running for awhile, it's not safe to just jump right into it. The best thing to do is start gradually and build up.
    
There are plenty of learn to run plans that can be found online. These gradually introduce a person to running by alternating walking with easy jogging. Most of these plans can get you safely running a distance of 5 km within 10 to 12 weeks. 

After you've learned the basics, the general rule for building a base is to increase your total weekly mileage by no more than 10%. For example, if I ran 20 km last week, my goal for this week should be 22 km. If I ran 35 km, I should be shooting for 38.5 km.

It might be obvious, but choosing a training program should be based on the goals you've set for yourself. Most commonly, many runners decide they want to run a specific distance within a set amount of time. If you want to run a 10 km race and have not managed the distance previously, then the training program you choose should be specifically aimed at completing - you guessed it - 10 km. (Duh, right? It's running ... not rocket science.) The same is true for those wishing to run half marathons, full marathons and beyond.

Sometimes, I find it's necessary to slightly alter some of the training schedules out there based on when my race is scheduled and if I've got other things going on. Let's face it; unless you have the luxury to train full time, life is going to get in the way. By mapping out the races I'd like to do in the next six to 12 months, I'm able to look ahead and work backwards from there.

I'm a big fan of spreadsheets. This particular training program originated from the Running Room Marathon Clinic, but there are plenty of others out there. Find one that is realistic for you, go forth and spreadsheet.

TIP: Print off your training program and post it somewhere where you will always see it. Track your progress by checking off the days you ran and the distance you ran. 

With so many running resources available online and offered through specific races, you shouldn't have any problem finding a program that will work for you. But - if you're not confident about what you're reading on the Internet and would like more direction, there are plenty of helpful sources to choose from.  

Learn to run clinics are offered by community centres, such as your neighbourhood YMCA or YWCA. Running clubs like Forerunners or local shops like The Right Shoe in Vancouver are great for those wanting to get faster in their distance running. National stores like the Running Room cater to the whole spectrum and even provide online training programs if you'd rather run on your own than with a group.

Regardless of what program you choose, make sure to continually monitor how your training is going. Are you following it to the letter? How did you feel that week? Were you short on your mileage? Did you need to change anything? Awareness combined with a little bit of planning will go a long way in helping you stay on track and be successful.

Crossfittin' It In

Busy schedules mean trade offs. I normally like to reserve my weekends for running but sometimes this doesn't always work out as planned.

This is the first time I've ever consciously worked to fit cross training into my schedule. As you know, I've been learning a lot from swim class (Lessons Part 1 and Lessons Part 2) and have been loving the time I've spent in the pool.

© Crossfit Westside

In October, I also decided to take up Crossfit. As described by Crossfit Westside in Vancouver, the workouts go something like this:

We take functional movements such as the squat, push up, pullup, deadlift, clean n jerk, running, rowing, skipping, and jumping, mix them up, and execute them in short intense workouts. Each workout has a different combination of exercises with varied repetitions, rounds, and time. 

I'm still relatively new to Crossfit, particularly as I'm only doing it once a week, so by no means do I feel I'm an expert on the subject. I will, however, say this: Crossfit is challenging as hell and in the best way possible. It's pushed me to try things I've never tried before, and motivated me to work harder than I've ever worked.  

But - back to trade offs.

Trying to fit in cross training is like trying to fit extra days into every week. I haven't quite figured it out but I'm determined to make it work because I'm finding it extremely valuable not just physically, but mentally as well. I suppose it's like being well read; if you read nothing but the same author or genre, you can never fully appreciate how interesting other works of writing can be. Taking up swimming and Crossfit has definitely opened me up to new and inspiring fitness challenges.

Sunday is typically the day most runners do their long runs. However, in the last month I've been caught twice leaving my once-a-week Crossfit workout to the weekend and have had to sacrifice either my long run or getting to the gym. If I'd only planned ahead and stuck to my schedule, I could have probably managed to accomplish both fairly easily instead of simply being optimistic that I'd be able to do it all and still have enough downtime to recharge from the work week.

The moral of the story: one plan that works is better than a hundred doubtful ones.  

And if I'd never read Aesop's Fables I wouldn't have known that one, either. More on planning to come.

The Joy of Running Unplugged

I am an outside runner. More than that, I am an outside runner who does not listen to music while she runs.  

This is an age-old debate. There are runners who swear by their iPods and MP3 players and those who refuse to wear earphones.  

There are many reasons I do without, and I am constantly reminded of this on every run. My primary reason is safety. I am a small female who prefers to run alone. If I'm on a trail in some park somewhere or out in the early morning hours when it's dark and barely anyone is around, I need to be able to hear if any creeps are trying to sneak up on me. Being attacked is something I would very much like to avoid.

Another reason is because I like to let my thoughts go where they like. Running can be extremely meditative. Music is a distraction. These days, I mainly think about writing ... but I've also trip planned, focused on my running form, solved work problems, and have even had pretend conversations with random people in my life (I know you've done it too and trust me - it's therapeutic). If I had noise going on in my head, I wouldn't have been able to allow these things to happen.

Because I like to run outside and without headphones, the last and most important reason for me is a big cliché but I'm going to say it anyway: I like to be in touch with nature. Blegh, right?  

Burrard Street Bridge in Vancouver by early morning moonlight. I mean, if "morning moonlight" makes any sense. And yes, of course it's a dark picture. It was dark out when I took it.

Seriously, though. Living along the coast, I think runners who plug in here are squandering the opportunity to partake in all that our wonderful city has to offer. We are very fortunate in that the beautiful landscape lends itself to wonderful sights and sounds. I've been on countless runs where I've stopped to watch boats, listen to the waves lapping against the shore, see the sun rise over the water, and observe the seals hanging around in the harbour - although, I would not have noticed the seals if I hadn't heard them first.  

The saying goes: "Stop and smell the roses." Well, I think there should be one about stopping to listen. There's plenty to appreciate if only we learn to unplug long enough.

Have Hope, Yo!

Runners often get into the habit of running regular routes. From personal experience, for example, I can tell you that I've committed a minimum of five routes to memory based on distance and time which all start at my apartment.  

Last weekend, I ran a route I don't normally run. This is a good thing to do once in awhile, as it breaks up the regular running routine - particularly when things start to get a bit monotonous. On that route, I ran past a bus stop bench bearing the following graffiti:

"Have hope, yo!"

(I wish I'd stopped to take a picture. Guess I'll have to run it again so I can do just that.)

I'm thinking about that statement today as my motivation to work out severely wanes. Remember how I mentioned that the trick to getting out the door is to not think about it too much? Yeah ... well, it seems I'm a victim of my own making. That's what I get for thinking.

Pep talks are important. © 30 Rock

Running is about highs and lows. A great run one day might mean a crap one the next. Competing priorities sometimes mean a change in running schedule is in order. And sometimes, we just fail to get out there - period.

Many new or inexperienced (or even experienced!) runners can often feel discouraged by the lows but the key is to not feel too bad about these off-days. They happen - and they're normal. Focus on having a better day tomorrow and remember: running is supposed to be fun! We can't have fun or improve if we're too busy beating ourselves up about having a small setback.

Have hope, yo!

Life Lessons Learned in Swim Class: Part 2

Yesterday, I wrote about how I've never enjoyed being in water and my desire to be able to swim confidently. I've learned that when a person is relaxed, she floats. When that person panics, she sinks. So ... staying relaxed when swimming? Very important.

Taking up swimming and working to get over my fear of drowning have been incredibly beneficial for me. I've learned that it is possible to do things I've never done before. Before now, I have never taken on the task to just swim as fast as I can for a certain period of time. I would never have thought it possible because before, I wouldn't have been able to stop thinking, "I'm going to drown. I'm going to drown. I'm going to drown."  

But - now? I'm trying to beat the guy swimming next to me. I'm pushing myself to swim in the deep end. I'm working on improving my front crawl. And I'm not thinking about drowning.  

(Well ... okay, I am still thinking about drowning. But just a little bit. And definitely not as much as before.)

I wanted to run a marathon by the time I turned 30 years old. So I did. I wanted to be able to swim. So I took a few lessons.  

I've set the bar a little higher now, but when I finish two marathons and see myself swimming in the deep end and think about these things that I would have never been able to accomplish 10 years ago, I think to myself, "My God. I can do anything."

The point is, I've proven to myself that I can do things now, at 32 years old, that I couldn't do when I was 20. Which means you can too - if you want to.

We may get older but that doesn't mean we can't improve. It doesn't mean we can't succeed at new things or learn new tricks. We just have to try.  

I'm 32. And I'm kicking ass.

© How I Met Your Mother