Is that a Bear!

Panorama of my out and back run

I expected to see a fair amount of wildlife upon moving to Montana, and I have not been disappointed. As bears, even grizzly bears, are often present in this part of the world, I have been a bit nervous to venture very far when I run. I like to think I am brave, but I have my limits. Bears are on my list of limitations!

I have committed to yet another relay this summer and so I must train. I use that term loosely, as training has been a bit difficult this year partly due to my move, a small injury, wind, and mostly – bears! I have not yet seen one, but I am certain they are just waiting to eat me!

I recently found myself on a run with my music in my ears, eyes upon the road, and feet pounding the pavement. As I had not yet seen a bear, I was confident and cautious. The longer I go without seeing a bear the less likely my chances of encountering one, right? Not only have I not encountered a bear, I have yet to find a running buddy in Montana. I hope I find a buddy before I find a bear.

Anyhow, back to the story …

I was about a mile into my planned long run when over my left shoulder I heard a commotion! Yes, I thought it might be a bear, just waiting along the roadside for me so that he might consume me for lunch! Startled, I did a kind of hopping motion to the middle of the road and gave a quick look over my shoulder.

Nothing.

All was still except for some irrigation water slowly flowing through a Montana ditch (larger than a Treasure Valley ditch but smaller than a canal). Relieved, I investigated further and discovered a kind of burrow about three feet above the water line. I resumed my run which was less than impressive. I think the quick surge of adrenaline and my investigative pause sabotaged the rest of my workout. Alas, I have a few sabotaged workouts of late.

The out and back course gave me an opportunity to look further into the mystery. Upon my return to the site, I could see something in the burrow. As I neared, a large fur bearing water mammal of some sort dove out of the burrow making a big splash in the ditch below and swimming swiftly under the bridge upon which I was standing. This was the same noise I had heard earlier. It sounded like my friends doing cannonballs off the diving boards at Lava Hot Springs! (Okay, perhaps not THAT loud.) As usual, I was slow to retrieve my camera and I missed the opportunity to photo document the experience. Here is a picture of the burrow.

The burrow or den

 When I returned to the refuge of my home, I Googled “mammals of Montana” and determined that it was merely a river otter diving for cover from this fierce runner lady!

Still, it startled me. And it COULD have been a bear.

I think I need a running buddy – badly!

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!


Happy Running!
Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.

Mental Trick to Add Time to Your Running Workout with Music

Bluetooth headphones and music help keep you going

This mental trick will help you add time to your running workout. Music is a great mental diversion when you are logging miles on the run. You can use it to extend the length of your workout. Whether your goal is to log more miles or burn more calories, music can help you make it happen.

Here is the mental trick.

Music keeps your mind off your discomfort – at least it helps. When you are listening to music the sound of your own breathing is softened. This alone keeps the “I’m working too hard” and “I want to quit” thoughts at bay. While music can be a time waster of sorts, this is good while on the run as it allows you to get lost in the words and rhythms. The rhythm, or beat, also aids in finding a consistent pace as your steps sync with the music.

Try this:

Create a playlist of songs you like to sing along with. They should be upbeat enough to keep you moving, but not so fast that you get exhausted trying to keep up with them. If you can sing all the words while running, the beat is too slow. If you can’t belt out any phrases, slow it down. Check the time and number of songs on your playlist. If you typically run for 30 minutes, make sure your playlist lasts longer than that. I would suggest 45 minutes. You can use the shuffle and repeat modes to extend the playlist if you prefer, but hearing a song for a second time may trick you into thinking you have completed your workout and you may be tempted to stop.

Whether you are a beginning runner or a seasoned competitor, you can benefit by changing up your running playlist to trick you into running longer. You can use this mental trick to help you endure other tasks like mowing the yard, painting a room, or canning vegetables!

Do you have a mental trick that helps keep you moving? Please share it in the comments below.

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!

Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.

MapMyRun App for Beginning Runners

When I began running, I didn't even wear a watch. I didn't want to know how slow I was, nor did I want anyone else to know! However, I always carried my phone, just in case I collapsed and had to call for help or died and someone needed to locate my body. I began using MapMyRun on my computer to determine how long my run was and to map out courses when I was following training plans for races. (We will look at those later.) I discovered that I could log a workout to learn how many calories I had burned, how my speed compared to a previous workout, etc.

Enter my first Smart Phone. MapMyRun was available on my phone! I could simply start the app and let it map and log my workout. I could save the workout date with a simple tap of my thumb. No more following roads on a map with my cursor. No more entering my time by hand. It was all there - even my running music. The MapMyRun app changed my life!

If you are new to running and own a Smart Phone, I would suggest finding an app that suits you and put it into use now! MayMyRun works for me, but it isn't the only app out there. Let's take a look at MapMyRun to get you started.

Create an Account

Go to MapMyRun on your PC or Smart Phone and create an account. You will then be able to fill out your Profile information and About Me. Enter as much or as little information as you would like. The more info, the more accurate your data feedback will be. Always hit SAVE before moving to the next category.

Membership: Choose FREE. You may want to upgrade later, but that will cost you. Let's stick with the free version until you are familiar with the app. Hit SAVE.

Display Units: Choose your settings miles vs. kilometers, Fahrenheit vs. Centigrade, time zone, etc. Hit SAVE.

Privacy: Choose wisely! I like to keep my sleep habits and body mass index to myself! You may choose Public, Private, or Friends which will allow you to share your info with friends on social media. Hit SAVE. You can change these settings at any time.

Connect: Choose which social media accounts you want to use to share your MapMyRun info. Hit SAVE:

Email: Choose what notifications you would like to receive by email. Hit SAVE.

Log a Workout

After creating an account you are ready to log your first workout. Hover your cursor over the Home tab. Create a Workout, Log a Workout, and Import Workout will appear in the drop down box.  Choose Log a Workout. Fill in as much information as you have available. Activity Type, Duration, and Distance are the most important pieces of information to include. You can then calculate your calories burned - always a good bit of info!

Choose whether to share on social media and then hit SAVE!

You have just created your first workout. You are beginning to generate data that will keep you informed and excited about running!

MapMyRun App for iPhone

If you have an iPhone, logging a workout is as easy as listening to your running tunes! Search the App Store for a FREE MapMyRun app. Do this AFTER you have set up an account and your info will be uploaded to your phone. Log into MapMyRun on your downloaded app.

Music: We can't run without music! Your iTunes should auto sync. From the menu at the top of your screen choose Music. Your iTunes options will open. Find something to keep you company on your run. Then hit the Record arrow at the top left of your screen.

Activity: You can track activities such as walking, crunches, yard work, swimming, and of course, running. Choose one. Now go do it! When you are ready to begin hit Start Workout.

Pause and Record:When you take a break or when you are done with your workout hit the Pause Workout button at the bottom of the screen. You will be prompted to Slide to Finish or Resume Workout. If you choose Slide to Finish you will then be prompted to Discard or Save Workout. Choose Save Workout. A summary of your workout will shortly pop up on your screen. You can also view it later in more detail by logging into MapMyRun on your computer.

Congratulations! You are well on your way to becoming a runner!

Whatever your fitness level, you can begin today to improve. If you think you can't run, chances are you are wrong. It may take a little longer (you have to walk before you can run) and it may hurt a little bit (life hurts) but as I like to inscribe my book, The Hard Run: Painful Lessons from a Running Granny, "Life is hard. Keep moving forward!"

Happy Running!

- Carol aka Running Granny Green
Follow me on Twitter, Facebook and Instagram!

Gifts and Gadgets!

So ... my hubby doesn't like to run, but he likes me and he knows I choose to run.  He gave me this nifty LG Tone Pro Bluetooth headset for Christmas!  Now I can listen to my running music without getting caught up in my headphones. I'm loving it!  I cant wait to take it for a run.

 

Did you get any new gadgets for Christmas?  Do you have a favorite running gadget? 

 

I would love to hear about your favs.  Please feel free to comment below!

 

Happy Running!

I am a road runner

I am a road runner – not because I am fast, but because I run on the road. On the occasion that I am residing in a hotel with a fitness room and the weather is poor or I am unfamiliar with the territory I will hit the fitness room and climb on a treadmill.  I prefer the road because I am a bit dangerous on a treadmill!

Perhaps I am dangerous because I am not very experienced with treadmills. I have to admit that it could be more innate than that – you see I also have trouble with balls, nets, bats, clubs, rackets, and baskets. That’s why I am a runner – and I can swim, thanks to my teen years spent in Lava HotSprings.

I recently found myself in the fitness room at Shore Lodgein McCall, Idaho.  It was snowing and slick outside. To my delight, I had the room all to myself.  It is a similar experience to having the swimming pool at Lava open to the lifeguards after hours. I climbed on the treadmill and attached the little safety lanyard because I am obedient – not because I thought I needed it.  I began an easy workout.  Hey, I was kind of on vacation and the elevation … I use the elevation as an excuse any time I can. I had been treading along for about twenty minutes when I was joined by a taller younger runner. Attempting to hide my disappointment, I made a friendly comment and then focused on my iTunes and the digital information on the treadmill. I had noticed that I tend to run on the left side of the belt and assumed this is because I am a road runner (I like saying that) and run on the left side of the road. 

Something happened!  I believe I may have strayed too far to the left. (No political pun intended.) Whatever it was, my feet suddenly found themselves in a tangle, my shoulder slamming into the side rail, and my face turning bright red with embarrassment. Really? I couldn’t have stumbled before I had a witness? I have since discovered by the tender bump on my chin that my face also made some kind of impact with the apparatus.  My shoulder is bruised, my face is bruised, and my ego was bruised as well. 

As I said before, I am a road runner.  I am much less dangerous there!

What kind of runner are you?  Road?  Gym? You only run if you are being chased? I want to hear about it.  Comment below.

Happy Running!

Runner’s Greetings

Music in my ears!

I went for a run today all by myself. I do that often this time of year, mostly because I can’t commit to a time frame. I am too busy waiting for the weather to improve or my courage to build. When I run alone, I use music to keep me company. When I run with friends, they keep me company. There is too much chatting to be bothered with music.

I am a rural runner and therefore I don’t encounter too many others afoot. A few autos passing by get a nod or a wave, but for the most part it is usually a solitary run. On the occasion that I do see another individual out and about there is always a friendly exchange. At least, I think it is friendly. My music muddies the waters a little. The exchange goes something like this:

The passerby smiles, waves and moves his lips.

I reply, “Yes, it is nice to finally see some sun,” or “Thanks! I will,” or some other comment that may or may not have anything to do with what they said to me. 

I pondered this while on my run today, mostly because it happened today. When the fellow with the white beard made a comment I replied with, “Yes, it’s great to see the sun,” and then wondered if he had asked me how far I was going or if I was crazy. (The crazy question comes up a lot!) I came up with a solution to my communication problem. It’s kind of like being prepared for unexpected company – but different. Whenever I meet another walker, runner, or farmer that slows down to chat, I am going to smile, wave, and say … “Great day for a run!” How can they argue with that?

Question:  Do you have a generic comment you use when you didn't really hear or weren't really paying attention?  Share it in the comments below.


Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!

Carol - aka Running Granny Green

Follow me on Twitter, Facebook and Instagram.

Talking Turkey

 

It is Thanksgiving week.  Last week got away from me and I found myself taking a seven day break. I didn’t plan to take the time off, it just kind of happened.  As with anything that takes effort, beginning again can be challenging. It was only seven days, but I had to do a bit of self-talk before I headed out the door.  I decided to take a new approach.  I have mentioned how I enjoy my new iPhone and the use of the MapMyRun app that gives me pace and distance updates. It is a very good tool, especially when training for a race, but this week I turned on some tunes and turned off the app.  I didn’t pay attention to my speed or distance.  I just ran.  I had a really great time!  I think it was a good week to run for fun.  After all, it’s Thanksgiving!  I am thankful that running can be fun, because just like life, sometimes it can be really hard.  Just like life, it’s worth it.  Have a happy Turkey Day and remember why we celebrate – because we can!

Tuning In ...

Dr. Seuss is credited with, “Don’t cry because it’s over, smile because it happened.”  That is how I feel about cross country season.  In fact, there are days when I smile because it’s over! The changing of the seasons is always a challenge for me.  I am never quite ready for it to be this hot, cold, or windy.  Running doesn’t escape the challenge.  I have to adjust from the very social and consistent running of cross country practice to a solitary and admittedly sporadic winter running regimen. It isn’t sad, it’s just different and it takes me a week or two to adjust.

I have rediscovered one of my forgotten running buddies, Alan Jackson.  Because I now have an iPhone, I use the MapMyRun app and have a very encouraging female voice in my ear every half mile to give me pace and distance updates. This week I changed things up a bit and included Brad Paisely in my tight circle of running friends.  Here is one of my new favorite tunes!

 

We can fight change, or we can embrace it.  The choice is ours.

Will's Hill tempo run

Today’s workout was supposed to be a Tempo Run.  I’ve complained about those before.  My Smart Coach training plan said, “Tempo run including warm up, three miles at 10:06, cool down.” That adds up to 5 miles. Since I had an awesome race on Saturday at the Old Fort Boise Fun Run, I thought, “Forget about the tempo.  I did speed work on Saturday.  I will just do an easy hill workout on Will’s Hill.”  Right.

Will’s Hill is a 5 mile out and back.  Out - into a head wind.  Back – downhill most of the way! If you can do the first 2.5 miles, the next 2.5 are rewarding.  Here is how I fared.

Mile 1  – 11:00 minutes.  I was sticking with the “easy hill workout.”

Mile 2.5 – 26:23 minutes.  I had picked up the pace, uphill with a headwind no less!

Mile 4 – 40:10 minutes. That downhill-wind-at-your-back stuff is pretty nice!

Mile 5 – 50:36 minutes.  That’s a 10:07/mile average!  Five miles at 10:07 is better than three miles at 10:06 in my book. That’s pretty good for this old granny!

What have I learned?

·         Training plans really can help improve your speed.

·         If I wear a watch (and start it), I push harder.

·         My first mile is always slow.

Visit Runner’s World and try out a Smart Coach plan for yourself.  You may be glad you did!

The Lonely Run

It seems I’ve been training for a half marathon all year!  Actually, I began in March and hit a road block about the time I was due to run my first six-miler.  After recuperating from a couple of setbacks, I began again and reached the six-mile long run last weekend.  I had recruited a running buddy because long runs can get pretty lonely.  Unfortunately, there is a strange phenomenon surrounding the six-mile run.  Running buddies tend to disappear for six-milers.  I think I know the reasons.  It isn’t because they are wimping out (well maybe) rather they have reasons not to run six miles.

#1 – They are not training for a half, so six miles is just a random run.  It is not their goal.

#2 – Unless you can run a six minute mile (Most of us can’t) it takes a while to run six miles. Sometimes a long run just doesn’t work into your day.

#3 – Recovery.  Six miles takes more out of a body than three, or four, or even five.

This time my running buddy had something else come up and she had to cancel.  That happens, too.

That’s why I found myself alone on the road with only the voices of Alan Jackson, Sarah Brightman, Roger Miller, The Beatles, David Essex, and George Jones, to name a few.  I have an eclectic taste in running music!  I chose a route I had not traveled for many moons.  Long runs are typically done at an easy pace.  Their purpose is to build strength and endurance. I think they also have a purpose for building patience – something I need to work on.

Blooming Russian Olive Tree

 I started slow.  At 1.5 miles I was still slow and tried to pick up the pace a bit. Somewhere around mile three I got lost in my thoughts.  This was strange because somewhere around mile three I realized I had a 2 mile stretch that was bordered by blooming Russian Olive trees!  Like this one.

This was a problem because those innocuous yellow blossoms have a sickening sweet aroma that wreaks havoc on my head!  I dislike blooming Russian Olives with a passion, which is unfortunate because I am trying to bridle my passions! I thought, perhaps, this 2 mile stretch would be my undoing, but I just kept moving.  I ignored the trees and focused on … I don’t remember.  I think I let my mind wander, enjoying the assorted tunes bouncing in my ears and wondering what the uphill mile at the end of the run was going to feel like.

It felt fine.  In fact, it almost felt good!  The best part was the time on my watch at the end of the run.  It was the fastest I had ever covered six miles – 10K races included!  The slow start, the Russian olives, and the uphill mile at the end, were all a part of my lonely run and they combined for success.  I was satisfied with a sense of accomplishment afterwards, yet I had no buddy to whom I could brag, but then, if I had done the run with a buddy my time would have been slower because I would surely have been chatting along the way.

Innocuous Yellow Blossoms