Running Report: 2nd Quarter 2010 (aka The Halfway Point)

Another quarter has flown by and it is time to pause and take a look at the numbers, evaluate progress, and refocus on the next quarter. The end of the second quarter also marks the halfway point for my annual goals, so I would also like to take a look at the numbers and make sure that I am still on the right track for the year.

My running goals for 2010 are to:
1. Run 10 half marathons during the year 2010.
2. Record new personal records (PRs) in each distance.
3. Run 1,000 miles in 2010

Goal number 1: Run 10 half marathons during the year 2010.
The brisk racing schedule of half marathons slowed a bit in the second quarter. Most marathons and half marathons are held in the winter months here in Texas as it just starts to get too warm by the spring. This was reflected in my schedule as there were only two half marathons in the second quarter. This brings my total for the year to six--right on schedule for the halfway point. The first half marathon of the quarter was the Big D Texas Half Marathon held on April 11. I found it to be quite challenging with several hills in the mid-section of the race and warmer temperatures (for the spring anyway). Despite the hills and the humidity I managed personal record (PR) time of about 3 minutes! The second half marathon is a favorite of mine, the Heels and Hills Half, held on May 2. I knew that my chances of getting another PR were good as I had raced this course before and remembered it being fairly flat. I stuck with the 1:55 pace group and got a little extra guidance from Mark O. during the last 5K. I was completely shocked and amazed to see that I had gotten another PR by over three minutes. Mark provided me with some excellent pacing and showed me that I was capable of far more than I realized. We are in a bit of an off season for half marathons right now, it is just too hot. The next one on the schedule is the Hottest Half in August and then the schedule will pick up again in the fall/winter. I am really looking forward to it!

Goal number 2: Record new personal records (PRs) in each distance.
I can't say that I have had alot of opportunities for PRs this quarter. I raced two half marathons and got a new PR each time. I also raced a 20K (12.4 miles), technically a PR since I have only raced that distance twice but it wasn't one of my more stellar runs and certainly nothing to write home about. I'm not totally sure that I am fond of that distance--another half mile and you have the glory of a half marathon but otherwise it is a "whipping with a t-shirt." So for the halfway point I have PRs in 10K, 15K, 20K, and half marathon--the only distance missing for that goal is the 5K. I will be racing a 5K on July 3 (more about that later) and hope to record a new PR during that race. I am looking forward to the chance to "redo" my 10K PR in September. I have made some adjustments since that one was recorded and know that I can do it better. I am racing a 15K in July, but do not expect any PRs from that race. My goals shift in the summer and I begin to think about surviving the heat rather than blazing any new trails.

Goal number 3: Run 1,000 miles in 2010
While goals number 1 and 2 were my focus in the first quarter, I would say that goal number 3 became my focus in this quarter. It is always hot here in the summers, but it got hotter faster this year. If you know me, you know that I am not a fan of summer running--it is just hard and slow. I have drawn on this goal several times this month to get me out of the house and out on the trail. The exercise/social networking site Daily Mile helped me reach my 80 mile goal for June. I joined a challenge to run 80 miles in June and picked up a couple of extra miles at the end of the month just to ensure that I made it. See, peer pressure can be a good thing! My totals for each month were: 86.29 in April, 90.62 in May, and 81.47 in June. That brings the total for the quarter to 258.38. Add that to the first quarter (251.2) and you get 509.58--putting me just ahead of the halfway mark. I will continue to draw upon this goal during the hot summer months because it keeps me going when it is so hot.

So there you have it! I am ready to focus on the third quarter and second half of the year. The next quarter will be challenging as it includes the two hottest months of the year. I can guarantee you that I will whine and complain about the heat, but I will not let it stop me from getting out there and getting the work done.

So You Wanna Start Running--The Beginner's Edition

I have found that I am frequently asked by friends for advice on running-how to get started-more specifically. When I started this blog I intended to write a "beginner's edition" that I could just refer people to when they asked these questions. I planned to write one comprehensive set of advice and tips so those who were interested could just refer back to it. Now that school is out and the races have slowed a bit I finally have a chance to sit down and hash it out for you.

Running has changed my life, pure and simple. I have become fitter, healthier, happier, and much more centered. Not to mention it has given me the freedom to eat more of the foods that I love without outgrowing my wardrobe. I started running about 2 years ago and haven't looked back. I was one of those people who stated "I will never run, I don't like it and I don't want to." Erik started running a year or so before me and I would watch him head out the door for his weekly long run and think that he was a little bit crazy. I soon became curious and began to toy around with it a little bit myself. Before I knew it, I was running my 1st 5K on July 4, 2008. I started running because I wanted to "do something that was hard." I felt myself just kind of cruising through my life finding everything to be very manageable--I loved my job but had it under control, still play my clarinet but not in the same way I did while in school, and my family life/friends were great and drama free. Running has provided that challege that I thought was missing. Running has also brought me so much more in the ways of valuable experiences and relationships. I had no idea that there was such a wonderful community of runners out there. I have met so many interesting people from such varied backgrounds. One of my favorite things about running is the running community.

So let's get started!
Walk, yep, to run you must first walk--and alot. The key to success is to start slowly and build gradually. A run-walk program is typically the best way to go. Here is a simple 10-week program found in the May 2010 issue of Runner's World (these intervals take place over a 30 minute period):

Week 1 Two minutes running/four minutes walking
Week 2 Three minutes running/three minutes walking
Week 3 Four minutes running/two minutes walking
Week 4 Five minutes running/three minutes walking
Week 5 Seven minutes running/three minutes walking
Week 6 Eight minutes running/two minutes walking
Week 7 Nine minutes running/one minute walking
Week 8 Thirteen minutes running/two minutes walking
Week 9 Fourteen minutes running/one minute walking
Week 10 Run the whole time!

Aim for running at an easy, conversational pace three days a week, with rest days in between. Make sure to warm up for 5-10 minutes with walking and active stretching (lunges, skipping, butt kicks, etc).

The Golden Rule
Doing too much too soon is a mistake that many beginners make and it can lead to injury and burnout. The goal for the beginner should be to have fun and run every other day. The 10% rule is one of the most important ones that you can follow: Increase your time/distance by no more than 10% from week to week. For example: if you ran 90 min this week, run no more than 99 minutes next week (120 min/week then 132 min the next week, 150 min/week then 165 min the next, etc.) You will likely build cardio stamina quickly but will need more time to strenghten and build those muscles and ligaments.

A Word About Shoes
All you really need is a good pair of shoes. If you are serious about running, then it is important that you go to a speciality running store and get evaluated by trained professionals. They will watch you run, look at your feet, recommend shoes for you, and give you some time to test them to make sure that they are the ones for you. Run in the wrong shoes and you risk pain and injury, I cannot stress this enough. I spent the better part of six months dealing with very frustrating hip pain all because I had been running in the wrong shoes. I had my shoes rechecked, switched shoes, and have been pain free every since. It is something that I take very seriously, the shoes can make or break you. I love the folks at Run On they have been so patient with me and my crazy feet. Find the running speciality store in your area and make friends with them. I love a bargain, but this is not the pace to pinch pennies.

Need Inspiration?
Running is fun, but sometimes it takes a little bit of extra effort to stay inspired. Some tools that I have enjoyed are: training logs (I love to keep data and look back to see how far I have come), running partners (Erik and I push and pull each other and I really look forward to our runs together), and music (I'm a music therapist, so this is of special interest to me--certain types of music can help lower the perception of fatigue and can serve as a distractor. Just make sure that you are safe and smart--keep the volume down and be aware of your form and your surroundings). Find your local running club--if you are in the DFW area you will find that the Dallas Running Club will provide many training and social opportunities including free monthly races. Sign up for a race--there is nothing like the atmosphere and energy that a race provides. That will keep you honest with your training too.

So here are some basic tips! I love to talk about running and I want to hear about your training. Send me your questions and let me know how you are doing. I look forward to seeing you at a race sometime in the near future! Happy Running!

Turn Out The Lights...

The long awaited last day of school will arrive bright and early tomorrow morning. This one really feels like it has been a long time coming, I suppose it is due to some unusual end of year activities for my department. I always have this crazy, bittersweet feeling when the end of a school year comes. Don't get me wrong, I am really looking forward to the break. Summer is one of my favorite times of the year (aside from the stifling Texas heat), the schedule of part time work allows me to feel as if I have had a break but also keeps me from feeling isolated. I will miss my coworkers and students and all of the little fun things about my job. I suppose that some of the bittersweet comes from the realization that another year of my life has flown by with an amazing quickness. I am finishing my 10th school year working in special ed and it feels like yesterday that I started. Mary and I were out at a middle school today and I saw a student that I worked with during my first year in the district. He was a sweet little preschooler back then....and now he is a handsome middle school student who stands taller than me! We just don't realize how quickly time passes sometimes.

So here's to school year 2009-2010! I learned a few things, taught a few things, and faced some interesting new challenges. The 1st 10 years of this job have been amazing, I am blessed to work with dedicated professionals who are always challenging me to new levels. I can only hope that the next 10 years are as rewarding and fulfilling as the 1st 10. Happy Summer Y'all!

Memorial Day 20K: Who's Idea Was This, Anyway??

While driving to the race at 6:00 am, we spotted one of those time/temperature signs...it read 79 degrees....at 6:00 am. I took that as a bad sign, certainly not something that one wants to see on the morning of a 20K race. But, as you know, we run in all weather and have faced more daunting conditions than this (Hello, Grasslands Trail Half, anyone?).

We arrived at White Rock and it seemed like a nice morning, the sun was coming up and there was a nice breeze coming off of the lake. I knew that this illusion of a nice day would fade as soon as the running started. This was a smaller race and we spotted several familiar faces fairly quickly. Mark O., my awesome "man in skirt" from Heels and Hills rolled in and immediately began taking pictures. We also ran into Rustin, a tuba player from my wind ensemble (shameless plug--Met Winds summer movie concert June 20, 7:30, Meyerson, be there). One of my favorite things about running is all of the interesting and fun people that I have met along the way.


Here I am before the sweatfest.

The race started rather abruptly--a guy shouted brief instructions about the course and then yelled "Go!" and we were off and running. I settled into a nice pace and felt pretty good for the first 3-4 miles. Erik started ahead of me, then we ran together some, and then he took off again. The first half of the race was fairly flat, but I ran this one last year and remembered some significant hills in the middle sections. Erik is a super strong hill runner and that is were I lost him, he was getting stronger as I was fading.

I was hot but felt okay for the first 8-10 miles, and my pace was right on target (sub 9:00 minute miles). The last 3-4 miles were another story--I could feel myself slowing down, getting thirstier, and my mind was filling with all sorts of whining and self-doubt. Who's idea was this anyway....oh yeah, it was mine....dang. I wanted nothing more but to just walk, crawl, swim through White Rock Lake to the finish line. Because this was a small race, I felt all alone for long stretches--no other runners in sight! I thought of all kinds of funny titles and whitty things to say in this blog, but forgot all of them as soon as I crossed the finish line. Trail of Sweat and Sweatfest 20K are the only ones that come to mind now. I must have been looking a little whipped because towards the end cyclists and other runners were cheering me on telling me that I was almost done and that I could do it.

I finished in 1:56:35, a full 5:30 slower than my goal for the day and way off of my PR pace. I was somewhat frustrated with my time and even a little embarrassed, but also accept that it is summer and PRs are going to be a little bit harder to come by. The good news is that I ran this race 8 minutes faster than when I ran it one year ago. While it was nothing to brag about, if I can improve by 8 minutes every year then I will be thrilled.