Articles in April, 2012, Page 3

When Running Starts Taunting Me – When do YOU like to get your workout in?

Posted on April 7, 2012 by Cait — 6 Comments ↓

I like to workout first thing. I hate waiting, it feels like my run (workout when injured) is sitting there over my head taunting me, “When are you going to get to me, when are you going to get to me?”

I'm MUCH happier after my run/workout. 🙂

It’s really difficult to explain, it’s like there is this pressure and I HATE the minutes between the now and the run but for a mix of odd reasons.

1) I feel anxious or nervous that for some reason I won’t get my run/workout in for the day. But not because I fear something unexpected will come up or plans will change (I’m too anal to blow off my run in lieu of something else), but because when it comes time to actually DO it I’ll be a lazy bum and opt out…this, even though I know myself too well to even believe that would happen.

2) I feel lazy.Yes, crazy, I feel lazy until I actually get my workout done. If I read about workouts other people have done or see people out running, I feel like they are also taunting me and I feel guilty for having yet to do mine.

Sorry, no matter how much laughing I do it's not enough of a workout for me...lol.

3) I’m grouchy. Without those endorphins my brain goes into beast mode and I’m just ‘off’ for lack of a better term.

This running taunts me exponentially if I’ve got a hard workout or race to wait for. This is because, let’s be frank, we all try to fool ourselves that the burning and pain of those intervals won’t be that bad, but we know it’s a lie. A thin veil of untruth that allows us to start.

I feel that the quicker I can roll out of bed and into my workout the less time I have to contemplate that lie, to try and dissect it…I’m afraid my mind won’t be buying what I’m trying to sell if I wait too long into the day.

I like the feeling after you owned that workout.

For oh so many reasons, I HATE the waiting, I like to get my run in first thing. It’s not just for selfish reasons either because I know I’m much better to everyone around me after I’ve gotten all sweaty and earned those endorphins. 😉

1) When do you like to workout? I know some people cannot do the first thing in the morning at all.

2) Do you get where I’m coming from in feeling like your workout is taunting you until you get it in?

3) When it comes to hard workouts or races, do you seem to feel a little ‘different’ on those days beforehand and does that effect what time you like to do them?

4) Do you really not care at all when you get the run in and are one of those crazy flexible people who just easy, breezy, go with the flow??

5) What’s on tap for your Saturday?

Your First BIG Race: I remember mine, Arcadia 2000…Do you remember yours?

Posted on April 6, 2012 by Cait — 3 Comments ↓

When I read that the Arcadia Meet was happening this weekend, I admit to smiling.Yes, I’m 26 and FAR removed from high school competition (the way I act though sometimes may beg to question if that’s where I do belong though…hehe.) but for a quick minute indulge me in a little nostalgia.

Run with me...back in time for a bit...

When I was a freshman running track, The Arcadia Invite was the first really big meet I had ever been too. To me it felt HUGE, epic even…but not just because it was the first meet that was going to be run late enough that the whole place was dark minus the track illuminated by those big floodlights. Arcadia’s got two meets, the day meet and the night, the night meet is the invitational where you have to have a qualifying time to get in. Because it was pretty selective only one other girl from my school came down, Liza Negriff a triple jumper and still a friend I have today! That year was to be especially interesting because current high school senior Alan Webb was going to make an attempt to break 4 minutes for the mile.

Little side tangent here, little dorky high school Runnerchick was in awe of Alan and by chance we happened to be at the track the day before doing our shakeout runs at the same time and I felt all ‘special’ because I got to talk to him. Like one of those random people that somehow gets past the red rope and bumps into a celebrity…oh us runners and our running celebs. 😉 The even funnier part is that it turned out that Alan Webb and the rest of his relay team happened to be staying at the same hotel as us and was in fact only a few doors down…somewhere I have a picture of us all in the hotel…wow, and I think I still had braces. 😉

Back to Arcadia, this was my first big meet…okay, I said that. A few things stand out in my mind about the whole ordeal, like the reel skips and pauses in random spots. I tend to have a very photographic memory but also weird in that it’s random details I can recall exactly but maybe not the bigger things. The day passed and of course I was nervous…I hate any race that isn’t first thing in the morning because you wonder what in the heck you’re supposed to do with yourself all day! You just sit there and stew…and then you have to worry about planning out your food and what will sit okay in your stomach.

I’m pretty good at managing my nerves; I say that meaning I do get nervous as heck but I’m able to channel them to help me rather than lead to an implosion. Tip for race nerves: come up with your solid race plans (yes that’s plural because you may have to adjust mid-way through) days before, then stuff the race out of your mind two days leading up. Then only get into race game mode when you start your warm-up. As you go about your race day warm-up routine it helps calms your nerves; going through the same, exact motions brings a normalcy to the day and run and gives you something concrete to focus on.

So I get to the line, and for the first time I’m lined up next to girls I had only read about or seen on high school websites. These girls were legit, they were my high school idols, and there I was looking at them…but I didn’t wet my little bunhuggers, I toed the line for the 3200 meters and off we went.

I don’t remember much from the race, I tend to zone out during them, and because the field was so fast I didn’t have to worry about doing any thinking really…plan: latch onto some pack and try to hold on. Time was irrelevant, I didn’t even look at the clock once. I will admit, embarrassingly, that for some odd reason the whole darkness and spotlights sort of threw me for a loop and for a couple laps I wasn’t sure if I was at the 200m mark or the start/finish point! Hey, I WAS only a dumb frosh. 😉

Anyways, the whole way I did just what I set out to do, I latched onto some faster girls, not the fastest pack but another pack behind them, and dug down to stay with them. Crossing the line I was still in awe of the girls around me, but they felt closer in a way than they did prior to the start. I did after all earn my spot to race against them, even though they spanked me I was at least fast enough to line up with them, I guess I belonged on some level.

I had no clue what my time was until I saw my coach and mom jumping up and down yelling at me. I PR’ed by about 30 seconds I think…I was ecstatic.

Back to random clear and day details, we refueled that night at Claim Jumper (if you ever go there you MUST ask them for a slab, not a slice this thing is a full on slab, of their chocolate mother-lode cake.) and Liza, my mom, and I all had the loaded, stuffed baked potato. I joked that this potato literally had to be on steroids, if you’ve never been to Claim Jumper I think pretty much everything they serve is the ‘roided up sized version. 😉

So the Arcadia Invite certainly brings back some awesome and funny memories. Good luck to all those high schoolers racing, and if you’re in the position of lining up next to some of your high school idols…don’t wet yourself, instead remember that you earned the spot to line up next to them. You belong there…go out and race. And that goes for anyone, there will always be times when you feel like you’re in over your head, but chances are you did something to get there.

HERE are some race tips if you’re interested. HERE is a piece of visualization and how to use it to improve your performance. And HERE are some tips on battle pre-race nerves.

1) Do you remember one of your first races or one of the first big races you ran?

2) Do you get nervous before races or hard workouts?

3) What time do you prefer to race or run at?
Morning all the way!

4) Tip for a newbie racer?
Don’t go out too fast. 🙂

5) Do you have a running idol? Have you ever met them?

The Post-Run Refuel: Why 30 minutes is your winning window of opportunity

Posted on April 4, 2012 by Cait — 26 Comments ↓

Dairy overload comes to mind in watching the Cal Fenton’s Creamery 5k video. Yesterday was Free Cone Day at Ben & Jerry’s so I hope you all got your ice cream on…too bad it was only one scoop for free and not a bucket or we could have all gone out and seen how fast we could truck a 5k after devouring it all. 😉 Half Baked flavor for me!! Hehe.

Dairy is NOT my prime choice for pre-race fuel, and I’ll go out on a limb and say it’s not an advised choice for any runner, you want something that will sit easy in the stomach. Think bland, plain, and boring too perhaps, but for pre-race and pre-run you’re eating for energy and sometimes that isn’t tantalizing on the taste buds. I’ve got an article featured in Running Times HERE all about pre-run fueling and how to best time your eats, but today will be about the post-run refuel.

30 minutes. Grind that into your brain because that is the golden ticket to recovery…that’s your window of opportunity to replenish those depleted glycogen stores and repair your muscles. You wait just 31 minutes or longer and recovery rates drop by at least 60%. What will that lost recovery look like later:

* More sluggish on your next runs
* More soreness in the muscles
* Lost chance to repair the muscle fiber tears incurred from your run
* Missed chance of coming back stronger, faster, and fitter for your next runs and workouts

Hey, cake with a side of protein totally works! 😉

Over time that could mean potential PR’s and precious seconds gone out the window. Nobody wants that, you work your butt off running the miles, don’t let something as ‘easy’ as just raising food to mouth quickly after a run hold you back in training and racing.

While pre-run foods may have to be bland, the rules of the post-run noshes are loosened up a lot…you don’t have to worry about any GI problems or stomach aches to run with! Still, for those first 30 minutes you do want to be conscious of two important things:

* Protein
* Carbs – preferably some that are digested quickly and absorbed into your system fast, like high GI foods for example

You want the protein because those amino acids are imperative for repairing those broken down muscle tissues and building them back up stronger. You want carbs to replace the lost glycogen used during your workout and for the immediate restock of energy. Here is a time when you can loosen the reins on opting for only the whole grain type of carbs, that white bread is your friend here because it is digested quicker and will get into your system within those precious 30 minutes.

Fruit is an excellent choice, and a banana is prime example post-run fuel if you combine it with some cottage cheese, greek yogurt, or peanut butter and you’re good to go. Convenience can be an issue, and here is where sports bars or even drinks can help in a pinch; if you’re out on a trail it may not be feasible to whip out a pan and make some pancakes and eggs!

Eggs and cinnamon buns, baby! 🙂

The thing with the 30 minute window is that it doesn’t have to be a full meal or ice cream gluttony. At least enough to tide you over until you have a full meal…it can be half a turkey sandwich, fruit and protein source, or a bar. But if you go with a bar make it one that is at least around 200 calories and with upwards of 10 grams of protein…not one of those measly 100 calorie bars, that’s not enough.

From there feel free to take a shower (or maybe not, hey, if you stink that’s your issue not mine) and head on out to get your real meal grub on. If you’re in training, there is more than just putting in the workouts if you want to maximize your full potential, there are the ‘little’ things that while they may seem ‘little’ in theory, when added up over time they make a huge impact. Not just in performance but with reducing your chance of injury and allowing your training to be consistent. Among the ‘little things are stretching, self-massage, warming up, and nutrition.

30 minutes. Time those post-run eats right so you can come back and demolish that next workout…or that next ice cream glutton fueled 5k. 😉

1) Do you pay attention to getting in those protein and carb sources within 30 minutes prior to your workout?

2) What is your favorite protein/carb post-workout combo?

3) Have you ever run a food/race kind of challenge? If so, what and how did you do?
I’ve done the soda mile a few times back in high school, I will say I’m a little proud to say I hold the record AND I never got DQ’ed for barfing…hehe. 🙂

4) What ‘little’ things do you do to prevent your risk of injury or improve your running and workouts?

I’ll Give You The Shirt Off My Back – Let’s talk running clothes and a Zensah giveaway

Posted on April 3, 2012 by Cait — 6 Comments ↓

I’m really picky about my workout clothes. I’m the kind of person who will keep my favorite pair of shorts, shirts, sports bras, etc until they are so threadbare they are wisps that eventually float away into the wind and force me to buy new ones.

I don’t like things that are too loose, but they can’t be too baggy either, I hate long shorts (and my definition of long is still runner shorts style skewed…lol), I wish more running shorts had splits, I don’t like the skinny straps that slide around…you get the picture. I’m like the Goldilocks of running attire I suppose.

The right fit for running clothes is important though, the last thing you want on your mind during a race is, “Gosh darn-it these boy-cut racing shorts are riding and giving me a major wedgie!” The same goes for any other run. I actually hate the boy-cut trend, in my mind the bunhuggers are the way to go when it’s GO time on race day. But of course I’d only bring them out when I’m in good enough shape and I’m not going to embarrass myself out there. Tempo shorts are my everyday pick.

We’re finally getting some sun poking through which I’m happy to see, and it will soon be time to bust out the running tanks. I get hot quickly so tend to go the less is more route; even in winter it has to be BAD out for me to wear a jacket. It took me a long time to be comfortable enough to wear just a sports bra, but when the temperatures got to be over 110 degree I chose to don the bra over melting into a pile of goo with a shirt. 😉 In the end I got over my mental hang up of thinking, “Are people going to think I’m trying to show off or that I think I’m the shiznit and in my mind think I’m so hot looking I should just wear a bra?” The truth is, that’s not how I feel but I can’t control what others will think of me. To be honest they probably don’t even care enough to think of me, it’s funny how in our minds we can unintentionally feel that they world revolves around us, when in reality nobody even notices such things.

Back to clothes though, I also admit to being more than a bit brand loyal, but every now and again a girl has to step outside of her comfort zone and try something new. I’ve been reading about Zensah and their new line of running and workout clothes, heard lots of good things, so I decided to check them out.

Zensah’s capitalized a lot on their compression sleeves and socks, they even have compression shorts and capris, but they do have tops and sports bras as well. I am a backer for compression attire, especially when used for recovery, but I wanted to get a feel for one of their tank tops.

I got the Racerback Tank, brace yourself for the sweaty monster:

Post-workout stunner...I think the hair is in my finest hour. 😉

Pro’s: The material is uber-soft…I won’t lie, it’s something that I wanted to curl up and sleep with. The Racerback Tank only comes in two sizes: XS/S or M/L and because I hate that it seems all of the workout tops these days are cut really tiny or the material fits me like a cased sausage, I was afraid that the tank would be tight in the XS/S that I went with. I was happily surprised that it’s not sausage casing tight and the fit was nice and comfortable; I was able to breathe but it still wasn’t too loose that I was annoyed with extra fabric flapping around. I liked the cut on the top, it didn’t slide around at all and I even got to show off my major guns. 😉

Con’s: It’s a little longer than most running tanks, but that actually didn’t really bug me. To be quite frank the really only big con in my mind is the price. Did I mention I’m kind of a cheap-o (read as dirty poor runnerchick…hehe) and I cringe when I have to plunk down the necessary money for shoes even though I know how important they are! The Racerback Tank is $43 each, so I will keep mine locked away in a safety deposit box between uses. 😉

Overall: I’m a fan. There are four colors to choose from: black, purple, pink, and blue and if I could I’d get all of them if for no other reason than to be covered in that nice, soft material. (Triple points to anyone who thought of George Costanza wanting to drape himself in velvet.)

Here’s the fun part…the kind folks over at Zensah are going to give you an opportunity to win one of the Racerback Tanks yourself…yay! The contest in kind of unique in that it’s through Pinterest, so here’s the deal on how to enter:

1) Go check out Zensah’s Racerback Tank
2) Pin it to one of your boards
3) Send an email to: customer@zensah.com telling that you did the pin

Then you’re set. The fine folks at Zensah will then pick a winner and let you know if you’ve scored the lucky prize. 😉

Questions for you guys!

1) What kind of runner are you, do you keep the clothes that you love until they are worn into nothingness or do you continually love to shop and get new running clothes? Are you pretty picky when it comes to workout and running attire?

2) How about shorts, what’s your style? When it comes to racing do you don boy-cut shorts or bunhuggers?

3) Summer weather clothes, do you wear a sports bra?

4) Have you ever tried something from the Zensah line, if so, what and what did you think?

Hip Flexibility Drills: Why runners should channel those Latin dancers (Also the Road ID Winner)

Posted on April 2, 2012 by Cait — 9 Comments ↓

While being quarantine to the elliptical I’ve made it my mission to watch every bad movie sequel possible; it’s been so long I’ve long ago burned through the good ones…hehe. Anyways, today on the agenda was ‘Dirty Dancing Havana Nights’…and what I do have to admit is that any time I see people who can actually dance it makes me wish I had just an OUNCE of rhythm or the ability to move in any way that could be considered dancing.

I run in a straight line…it’s a stretch to turn left. But dancers aren’t just coordinated they are also flexible, another glaring weakness of many runners. Getting back to the good old ‘Havana Nights,’ the hip area (dare I say the groin!) is a commonly overlooked area where runners get tight and never do anything about it. They may stretch out the quads, hamstrings, and calf muscles, do the foam roller on the IT band, but not many of them think to make sure they gain flexibility in the hip region.

But if you don’t work on this area not only will you not be able to salsa and flamenco, but if your hip area is too tight you’ll be limiting your ability to get full extension in your running stride. What this means is you’ll be short-changing yourself with a shorter stride and that translated over miles could mean losing out on precious time and finishing places.

Here are some moves to regain some mobility in that hip area:

* Hip circles: We used to laugh doing this one in my running group, especially the guys doing them in public, but we’re runners so be awkward proudly! Standing with your feet about shoulder width apart, place your hands on your hips and then circle with your hips leading; really exaggerate the movement and get as much circumference as you can without moving your feet. Do 10 in the clockwise direction and then 10 in the counter-clockwise direction.

* 3 Way Leg-Lunges: Imagine you are standing on a giant clock, ahead of you is 12 and behind you is 6 o’clock; you are in the center where the hands originate. Start with both feet together, and then lunge your right leg directly in front of you to where the 12 would be; dip into the lunge and then back to center. Now, without moving your left foot, keep it planted, lunge with your right foot leading to where the 3 would be on the clock. As you dip down focus on opening up that hip area, and then lunge back to center. For the third lung, keep the left foot planted, and really work on opening up your hip by leading the lunge with your right leg to get as far past the 3 o’clock as you can. As you gain flexibility and range of motion see how close you can get to the 6 o’clock. This is tricky with balance as well; once you do three lunges with your right leg leading, switch to your left leg leading. You’ll note that often times one side of your hip is tighter than the other. Work up to doing a few sets on each leg.

* Donkey kicks:This one you will get down on all fours; your hands and knees. Take your right leg and keep it bent at the knee and draw it up under you and to your chest; then reverse the motion and swing it up and back and then raise the leg up into the air. Think about kicking towards the sky (you’ll also feel this working your butt muscles, which is good too) and then bring it back down to the starting position and repeat. You want it a slow, controlled movement not just letting momentum take over. Do a set of 10 for each leg.

You're not doing the front leg, but imagine the trail leg clearing that hurdle.

* Standing Hurdler: Stand with your hands on a wall for support; face the wall and start with your feet together. Imagine that you have a hurdle just to the right of you, pick up your right leg and imagine it is the trail leg of a hurdler as they go over. Take your right leg and make a full, sweeping circular motion as you raise the leg, carry it out to the side to clear the imagined hurdle and then right up under your chest before repeating the same motion. Do a set of 10 with the right leg and then repeat the same idea but switching to your left leg going over the imagined hurdle.

* Leg Swings: I’ve talked about these HERE along with more dynamic flexibility drills; but you really can’t do enough of these leg swings in both planes. That’s across your body going left to right, and then in front of you and behind.

While we may never gain the flexibility of a true dancer, runners with looser hips will be able to get that full extension in their running stride and that, in addition to making you less injury prone, will put you in position to get faster…and who doesn’t like that?? 😉

—————
The winner of my Road ID giveaway was:

Patty T, shoot me an email: captaincait@hotmail.com and we’ll get you all set up!
—————

1) Did you see either of the ‘Dirty Dancing’ movies? What is one of the worst sequels (or gosh, even third or fourth, etc. installments) that you’ve seen?

2) Do you see dancers, or gymnasts and ice skaters, and wish you could do some of their moves? Do you have a past of any of those arts/sports?

3) Have you even thought of working on your hip flexibility as a runner? Have you done any of the above exercises, or do you have some moves of your own that you do?

4) Do you tend to be a pretty flexible person and do you enjoy stretching and working on that?
No…and I own up to the fact I don’t like stretching, which is NOT good..lol.

April First Brings Some Shocking New Reports…

Posted on April 1, 2012 by Cait — 4 Comments ↓

Sunday…up and at ’em! Today’s a big day at the races, I’ve got friends up currently sweating it out in Portland’s Race for the Roses and of course down in California there is the Carlsbad 5000. Though, I guess it could be argued that EVERY weekend is a big day at the races somewhere…us runner’s can really never get enough action, right? 😉

Well, in reading some late-breaking news and studies, I am embarrassed to admit that a LOT of what I’ve thought to be fact and professed to others seems to be a bit off base. I know, even the best of us wind up with pie on our faces sometimes, so let me make a few corrections to anything I’ve said before:

* Pop-Tarts really DO make you faster. In fact a recent study showed that the ‘Smores flavor in particular is going to be added to the list of banned substances. Apparently ingesting them has a similar effect to certain steroids. At this point the doping committee is being a little tightlipped at the moment because they are still making busts, but I’ll follow up on this as more news breaks.

* Warming up is for losers. Contrary to what every coach, sports performance theorist, athlete, and the like have thought for years you really shouldn’t waste any extra energy warming up with running, strides, and drills. From now on, pop in the car and turn up the heater if you’d like and then just get to the line and be ready to riiiiiiip!

* Bringing Records Back to the Ladies!! The IAAF and World Record rectifying committee (hmm, not sure if that second one is the exact term, but roll with it) has retracted their previous ruling to not count female records set in mixed races. I’m THRILLED to report this, as this finally gives Paula Radcliffe back her faster 2:15 Marathon World Record. Upon hearing the news Radcliffe remarked, “I’m glad those flipping buggers finally pulled their heads out of their bums.”

Okay, okay…April Fools on ALL of that above!! I’m lame, yes, but thought I’d take part in some of the fun. I hope you’re all having a wonderful Sunday and aren’t a fool yourself!

I do want to take a moment to reflect on some a really serious matter and I’m not at all joking. In case you haven’t heard Micah True, an ultra runner made famous in ‘Born to Run’ was found dead yesterday in New Mexico. The native of Boulder had been missing for four days after setting out on a run. The loss of a runner should make all of us remember to be grateful for each day that we do have; fill those days with the people who matter and doing what makes you happy. It also should remind us to heed caution every time we do head out for a run, be it on the roads or on the trails, and take safety precautions depending on the environment you’re in. Always let people know where you’re going and how long you plan to be out. Do what you love but always do what you can to ensure you are able to get out there and continue to do it the next day.

1) Do you ever do any April Fool’s Day pranks?
Not usually, I’m usually gullible enough to fall for things all 365 days of the year.

2) If you could pick a food that turned out to be a huge performance booster and thus give you a reason to eat it in gluttonous fashion (but it wasn’t of course steroid-esque…lol) what would it be?

3) What is on your Sunday agenda?

4) Do you do most of your runs solo or with company?