Articles in January, 2013, Page 2

Runner in Flight: Tips for the fidgety runners in travel

Posted on January 15, 2013 by Cait — 22 Comments ↓

Stick a runner in a car, airplane, or tight spot and you feel caged. I’m sitting in an airplane, my knees are wiggling, my toes are jittering and my left butt cheek hurts. Okay, it’s actually my upper left hamstring, right where it inserts near my glutes that is tight and hurts like a DEMON when I’m sitting…but that doesn’t roll off the tongue quite as easily.

At least flying by way of tornado would be much more exciting! 😛

Runners tend to make for pretty annoying travel companions; as soon as those airport rapscallions take away our water bottles we’re on the hunt to buy a new one. Constantly sipping away, it’s only a matter of time before we have the hit the bathroom.

A typical trip to the airport for this runnerchick:

Packing disaster: I HATE packing, I’m a chronic over-packer so by the time I get there I’ve got about three suitcases, each that weight the size of a small person. I awkwardly bumble through the line, run over some toes, get some snotty looks, the whole nine yards. Here’s this tiny runner with a load clearly meant for an elephant.
Water loaded: I anticipate being cut off from my IV-ed in water supply so the last thing I do before going through security is chug down my last bottle. Usually to the amusal of the security guard; if I were chugging beer instead of water I’d be queen of the chug, keg stand, you name it.
Bathroom: Invariably I need the bathroom off the bat, I then have to buy a new water bottle, naturally. Where else is it legal to charge $5 for a bottle of water that I can drink in under 30 seconds?
Cinnabon calling: I can’t be the only person who associates airports with Cinnobon. The smell wafts by and you sort of wish you’d run a 26.2’er just to offset the 3 trillion calories…but they taste so darn good!
Antsy: Here on out, if I’m sitting I’ve got my legs shaking or bouncing around. I’m just a fidgeter. I’m then shifting from left to right cheek because of that darn hamstring.

You want Cinnabon, be a runner and earn it, then DESTROY it! 😉

I truly am a joy. Actually, there are loads of ways to make your long travels and airplane rides runner-friendly:

Carry-on: Wear your running shoes or at least have them and the essentials in your carry-on. I’ve been with runners who have had their spikes, singlet and shoes lost from check-in and at that point you’re pretty much scre##d if you’re racing.
Hydrate: Just being in an airplane dehydrates you. So here is where paying the robbery of $5 per bottle is worth it. Then be sure to drink more fluids (those with electrolytes too!) after your flight.
Fidget: Bear with me, but sitting in a single spot for long periods of time isn’t all that great for the legs. You don’t have to be a leg bouncer like me, but getting up to stretch the legs or use the bathroom during flight is smart, especially if you’re on a really long flight.
Compression: Wearing compression garments, especially the socks, is a great little bit of travel advice. Sitting stationary in a car and especially on a plane for hours can inhibit blow flow, so compression garments can counteract that and help off-set that leg funk you get later.
Foodage: Cinnabon rocks and runners can get away with caloric bombs more than regular folks, but when I travel I do make sure to pack some good fare. Here are some tips for eating at restaurants and also for gluten-free runners packing food can be darn near a travel essential.
Stretch: Before getting on the flight you can use that annoying pre-boarding time to stretch. Confession, I’ve even done some core exercises ‘hidden’ in the corner.

Maybe the biggest tip for traveling is to just NOT be me. Juuust kidding. On that note, please excuse me if I wind up rolling my 300 lb wheelie suitcase over your toe. I just hope you aren’t a runner planning to use that toe.

1) Best piece of travel advice you’ve got for long trips?
2) What is the most embarrassing thing you’ve done in an airport for the sake of running or exercise?
Probably doing my pedestal plank routine, I was traveling alone, but I’m pretty sure my family would have disowned me.
3) Travel foods, do you tend to pack some along? Or what foods do you treat yourself to in an airport?

The Run-Fessional: Air your quirks, embarrassments, and running related sins…no judgement

Posted on January 13, 2013 by Cait — 18 Comments ↓

Runners can be weird, quirky, obsessive, at times overly-dramatic (worst run of my LIFE!), hilarious, and flat-out gross. Hey, it’s the nature of the beast and just comes with the territory…then again some of those jokes seem to really only be THAT side-splitting mid-workout and obviously proof of an oxygen-deprived brain.

So yea, runners harbor some weird thoughts, do some questionable things, maybe even some acts we’re not all that proud of. (caught, bush-diving?) The thing is, harboring all of that ‘guilt’ isn’t healthy, and for the most part if you were to air your secrets, even sins by way of running, out to some fellow runners they either have done the same things or would at least see the line of reasoning that led you to such a predicament.

Enter the Run-fessional.

“I hate dogs when I’m in ‘runner’ mode. I see them as I approach and I cringe. I feel horrible because in ‘real life’ I’m a total dog person.”

Have you ever lied to get into a faster heat?

“I once took a deuce in the playground of a grammar school. It was a weekend, it was an emergency.”

Did you once steal your competitor’s spikes?

“I snuck out of my house at 3am to go for a run. I was supposed to be on a break.”

Are you guilty because you once didn’t tell your training partner they made it through the second half of the long run with that snot-rocket stuck to the side of their cheek? Then you went out to coffee afterwards and you STILL didn’t tell them? 😉

I want to hear it all! Don’t worry, we’ll keep this all anonymous, the actual quotes up here are from three of the first few brave souls who wanted to take part. If you’ve got something you’d like to get off your chest, share a little neurotic habit, or even if you’re too shy to actually brag but need a spot to shout out how hard-core you are, send me an email: captaincait@hotmail.com

Pull out the skeletons amongst the running shoes buried in your closet and spill it…you know you want to. 🙂

1) What are some of the funniest ‘inside jokes’ that have come out of workouts and runs with friends?
One of my favorite quotes came: “I’m touching cloth!”

2) Things told to you in confidence between training partners, is that vaulted sort of similar to secrets between spouses, best friends?

There Are No ‘Givens’ With Running

Posted on January 11, 2013 by Cait — 18 Comments ↓

Running is NEVER a given. This is true in a few ways:

* ABILTY: You can never get too ‘greedy’ with your running because sooner or later your ability to run will be snatched away in the form of injuries. Injuries STING and though they do heal, it often times feels like an eternity. Injuries come with the territory and they act as reminders to BE SMART. Don’t get overly greedy with miles, don’t forget the value of EASY days, remember to stretch and do the preventative care (icing, core work, etc.) to stay healthy. Injuries also test the fortitude of a runner, you can’t let them suck you into a depressive hole because in order to get through them and back running you have to be both proactive and positive. The worse the injury, the more of those double P’s that you need.

* EXPECTATIONS: Running is full of variables; science tries to help us get a read on most of those variables (nutrition, easy/hard days, training cycles, peaking, etc.) but at the end of the day there is always the margin on unknown. When you train like mad for a race, you do all you can to taper right but on any given day there is that margin of just rolling the dice and hoping the ‘right’ legs show up after the gun goes off.

* ACHIEVEMENTS: Play the odds all you want, previous PR’s and credits to a racer’s name do NOT guarantee anything between the gun and breaking the tape. Running and racing presents you with a sort of ‘clean slate’ every day in that you must get up and DO the same thing every day, you are tested by the SAME actions, and fight the same MENTAL battles to get what you want and obtain your goals.

On that last one, there is a really good interview with Meb Keflezighi by way of Competitor.com. I’d suggest you go read it; being that he is 41 it touches of course on ways he fights to stay healthy as a runner, how he is more attentive to his nutrition and how he’s adjusted his training.

Though, my favorite part comes in the last few lines as he addresses the fact that many runners look to him as an inspiration after winning the USA Olympic Marathon Trials and placing 4th at the Olympic Marathon, while being deemed an ‘old’ runner.

“The connection is that your best effort is not always about getting a medal. Once you hit the wall and fall back, it’s hard to push and gain, but that’s what I did in London, and that’s the beauty of running at any level. You fight for every spot, every second. It might be a few seconds for me or it might be 15 minutes for someone wanting to qualify for Boston. You earn it. You have to fight for not. It’s never given to you.”

In running and in racing EVERYONE is fighting, hurting, and pushing themselves regardless of level. Running, despite it’s crazy variables and unknowns, DOES reward hard work and perseverance. Respect it, don’t be greedy with it, cherish it, and then be ready to fight like mad when it is GO time.

1) Name one way that running is never a given and how you most recently were faced with that truth.

2) What is something you do to remind yourself not to ‘get greedy’ with your running?

3) What is something you are currently ‘fighting for’? (ie: race, goal, PR-chase, get healthy, etc.)

Runner’s Strip: Pinterest Boards That Never Really Took Off

Posted on January 9, 2013 by Cait — 27 Comments ↓

I’m a runner, not a gourmet chef, expert crafter, travel photographer or fitness model so I’ve decided to cut myself off from Pinterest. I only end up feeling frustrated by my own lack of competence. Plus, all the truly awesome boards never really took off for some reason…

Up for some more of my Runner’s Strip cartoon action? Head on over HERE! 🙂

1) What would be a failed running related Pinterest board?

2) What’s the last photo you theoretically could have posted to one of these boards?
Please don’t send me any of your lunches…lol.

Get a Runner Sick and You’ve Got He** Coming Your Way

Posted on January 7, 2013 by Cait — 26 Comments ↓

There are few things that peeve me more than getting sick, and I know I’m not the only runner who thinks this. Because, let’s be honest, worse than the perma-snot train, the bowels of fury, the curled fetal position around the Porcelain King is the fact that getting sick throws a monkey wrench into our training. Isn’t that the end-all of everything for a runner, heaven forbid our runs get impeded upon?! 😉

I’m sick. I denied it at first, but when it starts feeling like my body is trying to kill me I guess I can’t run from the obvious anymore. The first thing all us OCD runners need to channel our neurosis towards is AVOIDING getting sick:

* Rinse, repeat: I admit to be a big hand-washer any time my hands are going to touch food, my plates, or anything going into my mouth. I really do attribute this neurosis to helping me stave off getting sick more than I would.

* Dirty Gyms: Gyms and fitness equipment that people share are about the dirtiest places and things in the world. Think about the amount of bodily fluids floating and spraying around those places…yoga mats, they are the same on both ends, so unroll that sucker and you have about a 99.9% chance of laying your head where someone’s butt went. 😉 Use those sani-wipes and sprays before you use things.

* Distance: “I love you but you’re sick,” it’s really nothing personal when you tell your friends and family members (yes, even a spouse or lovey-dovey buddy) to kindly keep their distance when they are infected. Just explain you’re a runner, I mean we’re weird enough in general that that should cover the explanation.

So, this time how about don’t kiss me…but I love you anyways. 😉

But even then us runners DO get sick. The rule of whether to run through a sickness or not:

If it’s something from the neck up you’re good to get your miles fix on, if it’s below the neck think twice and rest may be best

You really have to weight the pro’s and con’s with sicknesses below the neck:

Will a few extra days of doing jack crap and resting actually get you over the cold and back to training FASTER than running through something, prolonging the string of ‘half-@$$ed, crummy runs’ and then potentially making it worse so that you then have to inevitably take a much longer time off resting?

Making decisions like these, not unlike debating whether to run through a new ache or pain and wondering if it’s an injury, are things that define a mature runner. Runners are constantly forcing themselves to run through the pain and discomfort and ‘suck it up’, which is a good thing because you’ve got to be tough for workouts and races. BUT there is a fine line between being so numb and ‘stupid’ that you start to ignore obvious signals that you’re running through the ‘wrong’ kind of tired. [Actually, the ever-awesome Kate @ Run With Kate did a kick-butt post on debating this sickness and running thing HERE!]

To run through sickness or not to run? That may be one question. Though, the answer to this question is always the same: What should be the punishment to those who infect a runner with a dirty, stinky, nasty, cold that messes with their miles fix?

Answer: Severe.

1) What are some things you do to avoid getting sick? Do you get more hyper-conscioud of germs during certain points of your training and racing seasons?

2) How do you decide whether to run through a cold or not?
Honesty time, sometimes I run even if I were coaching someone in ‘my state’ and I’d tell them to take a rest day. That said, I’m not training for something and the mental sanity retained from even a baby run is worth it to me. That said, if I’ve barfed or am super drained I cede victory to the sickness and coach-surf.

3) What should the punishment be for infecting a runner?

Runners Invading Hollywood

Posted on January 5, 2013 by Cait — 18 Comments ↓

Runners are storming the sliver screen in 2013. I’m not sure if you’ve missed some of these GEMS in the coming attractions, so if so I’m going to catch you up to speed on the movies EVERY runner needs to sit through and rest their glutei maximi for!

True fact, an earlier Arty Runnerchick work!

Bowels of Fury: A non-stop butt-clenching thrill ride. Quick to the action think of the runner’s rendition of Speed…this ‘bus’ is in motion, it’s got a ticking time bomb in its intestines, if it takes a pit-stop there will no doubt be some kind of explosion. Will our poor running heroine make it through her marathon without disaster? For, as we all know taking that first bush-dive is always a gamble, sometimes it’s all you need to feel better but other times it’s just like opening up the flood-gates to a series of emergencies. This one is a real cheek-clencher.

The Little 5k That Could: Times are tough, race entry fees are getting insanely expensive, so what are the poor, pauper runners to do when they need a certified course to get their USATF recognized PR? This not quite rags to riches story (heavy on the sweaty sock rags, not so much on the micro-fiber riches) is a heartwarming tale of two training partners heck-bent on earning their 5k PR. Between gut-wrenching workouts they must find a way to raise the funds for the entry fees…they hold out hope that amongst the pick-up packet goods that the race shirt is, indeed, awesome and not some corny cotton tee with a lame logo. Runner and Ebert give this one two big toes up.

How the West Was Run: The 100 Mile Western States Trail Run puts Placer, CA on the map…those last 300+ meters are run on the Placer High School track after all. Grueling hill climbs await all those who enter, but it wouldn’t be a trail run without them, right? This story chronicles the entrants of this Ultra race set in 2215 when the supposed ‘End of the World’ is ‘predicted’ to occur. This blending of sci-fi running fantasy is heavy on the explosions, aliens (Will Smith XXXXIV stars and sucker-punches many alien scum) and of course sweaty miles. No spoiler alerts here, but as all runners know it’s not so much the aliens and lasers they need to be concerned about during a race, but good old fashioned lactic acid onslaught.

The Training Journal: Start swooning girls, Ryan Gosling has plenty to quip about [“Hey, Girl…I could stare longingly at your Plantar Fascia for hours.”] as he quite literally chases the object of his affection across the US in a series of road races. Our speed-blessed darling at first is unaware of her suitor (don’t worry, Gosling avoids the stalker vibe) as she shares her training and racing plans via her blog, her heart is set on earning a big-time shoe sponsorship. Finally a series of ‘chance encounters’ see our duo meet face to face; he seems to be an excellent pacing partner but can our runnerchick darling ever look past the miles and chicking and into Goslings baby blues?

Running cinema is at its finest this year so start saving those funds for the theaters…just be sure to put in YOUR miles before watching our leading characters put in theirs. 😉

1) Have a funny title for a running themed movie you’d like to add? Double points if you give a little recap!

2) What kinds of movies do you tend to like? What movies do you seek out if you know you’re set for a longer run on the treadmill?

3) If you could give a name to the training/running phase you’re in right now, what would it be?

The Miraculous Millisecond After a PR: All a runner needs to validate all those miles

Posted on January 4, 2013 by Cait — 19 Comments ↓

I know you can’t run away from your problems but my brain tells me that I just might if I get a new PR. 😉

There really are few things that can get you more jacked (yes, I did just use that term and will stick by my choice of adjective) than a new personal best time. This applies obviously to races, but even PR’s in workouts. Crossing the line your legs are screaming at you to drop down dead to the ground but crazily thanks to being ‘jacked’ you’ve got this miraculous blitz of energy to postpone death drop for a second. In that second you are on cloud nine, beaming (at least inside, it may look like a sneer or grimace outwardly, but WE know it’s a smile!), fists pumping in the air (again, maybe only in our minds) and that lactic acid is numb.

Well, more like a millisecond of euphoric numbness but it IS there before the onslaught rush of muscles screaming at you because of the exertion. Even then, it’s sort of a sick and twisted awesome kind of pain that leaves you feeling jacked because:

1) YOU were beast-mode enough to last out the pain. You freaking bested your own brain that race, didn’t relent when you could have, pushed harder when your legs told you that you couldn’t, and you dug deep. Maybe deeper than you ever have before. Your body was being punished but you took it like a good soldier and kept your goals, the finish line, and the ever-powerful clock in mind.

2) You’re faster. I guess there’s no other way to put it…running works on two things: speed and distance. Improve on one and you’re pretty much validating all the work you’re doing. All the miles spent, all the workouts where no one knew you came out the mental victor, the sacrifices you’ve made, the nights you’ve visualized achieving that time. Validation.

So yea, I’m more than comfortable whipping out the jacked term, make fun of me if you must. I grew up in California so I’ll say if you get a new PR you have license to be hella hecka jacked. It’s bitchin.

Though, don’t rest on your laurels too much. Running is a little cruel like that…because guess what? You can still get faster. Of course you need to SAVOR those victories and achievements along the way, savor the heck out of them, but after that sweat has gotten super stinky (please, shower) the truth is running will taunt you, “You can still be faster.”

“Maybe not, you say?” Okay, this is true, there will inevitably be the PR that is a life PR but the other awesome thing about running is that it’s all relative. As in Masters runners still set PR’s…maybe a PR for their decade, maybe a new longest distance PR.

The term PR might eventually evolve into the word ‘goal’ for you. There is always the next GOAL to work towards. In the end, no matter what you call it, few things in the world (honest to goodness, I’d even argue with a meth addict to give chasing PR’s a shot…lol) leave you feeling more JACKED than obtaining a new running goal.

1) Finish the sentence: You can’t run away from your problems, but…

2) Brag time, when is the last time you got a PR? It can be from a workout even or you can swap PR out and use the word goal.

3) What leaves you feeling jacked?

A Runner’s Motivation: Combat lulls in motivation because the key to running your best is consistency

Posted on January 2, 2013 by Cait — 24 Comments ↓

With running there really is no ‘off season’. There are quick lapses to allow for breaks, and don’t get me wrong, taking a break after a rigorous training cycle and racing season is INCREDIBLY important. However, at the same time, most athletes take only about two weeks before they get going again.

The ironic thing about running is that you can lose all that fitness you worked your @$$ off for pretty dang quickly; (Don’t believe me, talk to even a professional athlete when they go for that first run after their two week break!) yet, thanks to the miracle of muscle memory, consistent runners snap back into shape rather quickly too. So it’s about a two week hazing period after a break where the legs feel completely foreign and the lungs are screaming at you, but crest that hump and you start to hit your stride again and get into the swing of workouts.

If you’re not with a team running traditional seasons (ie: cross country, indoor track, outdoor track) you may be doing road races or training for a marathon. Trust me, there are no shortage of races to be had all year round. Is racing a necessity for being a runner? Hardly, I haven’t raced since Pikachu was giving kids seizures but I’m still a runner.

That said, many people need the excitement of a race as motivation to get in their runs and workouts. Lulls in motivation are something every runner deals with; though the trick to STAYING a runner is powering through them. Some ways to keep your running exciting and fresh, with or without a race coming up:

* Switch Distances: If you’re coming off of a marathon try training for a fast 5k. Working on your speed will always improve your longer races…think about it, the faster you can run a mile, the faster you can then hold a slightly slower pace for a 5k, 10k, and beyond.

* Go Long: Reflexively, if you’re coming off a string of 5k’s and 10k’s do some longer based threshold work and long runs as a half-marathoner or marathoner would do and you’ll improve your endurance. That will of course translate down in your ability to stay strong and close hard in those shorter races.

* Tackle Hills: If you’ve not done hill repeats or much hill running hit these suckers to improve strength. That extra strength will mean speed when you go back to the flats…plus, exploring new hilly terrain and trails can be fun.

Dreaming of cake works as motivation too! 😉

* Run Naked: No, not like that, but running without a Garmin or being overly hung-up on paces is a necessity sometimes. Run for effort and do fartlek workouts away from the track or marked trails. Here is a fix for the times where you may just be feeling burned out on workouts OR you find yourself getting so stressed out about times and splits that you really do start to dread your workouts. You should never dread your runs.

* Explore: Find new routes, find new people to run with, go outside of your comfort zone…anything that feels like you’re exploring your running in a new way. Often times running turns to routine, which can be helpful in some ways, but every now and again you need to shake up that routine to keep that running fresh.

* Basics: If you’re finding yourself feeling burned out or not sure where you want to go with this running thing, just roll with it. Remember WHY you run, how it makes you feel, think of some of your favorite races and runs and figure out WHY you enjoyed them so much. Go back to running like a kid would, just have freaking fun with it.

The reason I bring up keeping your running exciting and new to you is because our sport hinges upon consistency. There is no ‘off season’ for being a runner you see? Doing the same thing all-year round will inevitably bring times where the repetitiveness is just straight-up boring or unappealing.

Yes, there will be days where your running feels like a chore…BUT you do that chore for the day because not soon thereafter will be the days where your running returns to the ever-amazing passion that makes you feel right. You just have to stay the course and keep yourself motivated through those lulls.

1) What is one way you’ve kept your running fresh and exciting?

2) What are you currently working towards? Whether it be a race, a new kind of training style, getting speedier, etc.

3) When’s the last time you ran ‘naked’?