A Run in the Sun

Ah, the beauty of a run in the sun!  The weather has been wreaking havoc on my training as of late.  I am afraid I will have to postpone my next half marathon for a bit. The cold temps and wind, coupled with a gimpy knee have really slowed me down.  Today was warm and sunny and I was determined to go for a run.  I chose to leave my watch and music home and attempt to run in tune with my body – most particularly, my knee.  Rather than attack the run (This is relative.  My “attack” compares to most runners “recovery run.”) I would take it slow and easy and pay attention to twinges so as to stop before they became full blown pains.  As I was preparing to step out the door, my Running Buddy Julie messaged me, offering to run along.  Julie has also been treating some injuries, so she made for a good partner today.

We took it easy, only running (slowly) until the first twinges manifested themselves.  Walking for a bit, we resumed running when the twinges subsided and ran again until they whispered their presence once more.  It wasn’t much of a run, but we covered a good three miles in the sunshine.  We caught up on our visiting as we hadn’t seen each other in a couple weeks.  It felt good to be outside and moving.  It is encouraging to know that the running isn’t over, it has just tapered off for a bit.  I still want to run that half marathon sometime – I really want a do over after the High Desert Half – but for today, I am happy that I can run, that the weather is nice, and that I had a buddy to run with me.  We will see what tomorrow brings.

Injuries! Ugh!

 

I try to be patient.  I really do!  It isn’t something that I was blessed with.  All of the patience I ever exercise requires effort.  That’s why I struggle when exercising requires patience!  Last week it was my back.  This week it’s a knee.  It is hampering my half marathon training and I’m beginning to worry that I may have to reschedule.  I don’t want to do that!  Last time I rescheduled until the half marathon available was this one! I would rather opt for a road race this time. 

Fortunately, the weather is nice enough to bike (easier on the knees), so today I donned my biker gal gear,

 

, grabbed my buddy Julie, and we hit the road.  I couldn’t believe how green the pastures are already!  We saw lots of black beef calves, some kind of brown geese, and water in the ditch.  Ah, life in the country!

 

 

It wasn’t the six mile run I needed to do, but it was good to enjoy the scenery, hang with my friend, break in the bike muscles.  The bike seat, however, I could do without!

 

 

I Run to Ski

Brundage Mountain.  Look at that powder!
 

I’ve mentioned before that I am running away from heart disease, stroke, and diabetes, but there are other reasons why I run.
I run to ski.
Skiing isn’t all about the strength of the legs.  In fact, much of skiing is about endurance and a lot about technique.  When I get tired, my technique (which is not expert, anyway) goes out the window.  Fatigue brings on bad habits.  Wow, that’s another essay in itself!  More later on fatigue and bad habits…  Bad ski habits bring on danger and the opportunity for injury.  The more I run, the longer I ski without fatigue.  The longer I ski, the more I improve.  The more I improve, the happier my ski partner!  The happier my ski partner, the more I enjoy skiing.  And so on…

While my avoidance of heart disease, stroke, and diabetes is a long term goal, I have more immediate motivators to keep my running.  Snow skiing is just one of them.  On days when it seems just too hard to lace up my shoes and get out the door, I can remind myself that the ski hill will be much more enjoyable if I just keep running.

What is your motivation? I would like to hear about it in the comments below.

Happy Running!

The Value of a Running Buddy

With Running Buddy, Susan

Ah, speed work.  How I love to hate it! Wednesday was my first speed workout of my training program for the Famous Idaho Potato Half Marathon.  Due to the shortened schedule (I didn’t start training early enough in the year!) the first timed runs were miles rather than half miles.  Additionally, I planned to run with a buddy late in the day.  I had plenty of time to talk myself out of the speed work. When we met up for our run, I even said, “It wouldn’t take much to talk me out of doing speed work today.” She countered with, “Oh good, cuz I’ve been dreading it all day!”  We decided to do the warm up mile and then choose whether to do one timed mile, two timed miles as the program designated, or to bag it all together and just make it an easy four mile run.

Running buddies can save us from ourselves. The warm up mile was the key.  By the time we had one mile under our feet, we were excited to stop and stretch prior to running a timed mile. We convinced ourselves that it would be okay to just do one timed run.  Then we would see how we felt about the rest of the workout.  So we did.  The first mile was 22 seconds under the target pace!  We started too fast, had to slow down, and then recovered with a good pace for the second 800 meters.  We were surprised and confused with our success.  We slowed, talked about it, jogged for a half mile, and convinced ourselves to run a second timed mile.  That pace?  Thirty-seven seconds faster than the target!  Even our half mile cool down was done at a pretty good clip.

What did I learn?
A – Friends can help us be our best selves.
B – Misery does love company!
C – Speed work really works!


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.

It's a Rest Day

The grass is always greener.

 

Rest days or cross training days are built in to race training schedules.  Instead of running every day, or three to four days in a row, training schedules only have you run three to four days per week.  Somehow, the weather seems to know which days are running days and which days are rest days.  It likes to blow and drizzle on running days.

Today was a rest day.  Of course, the sun was shining and the wind was still this afternoon!
 
If I were not training, I would have felt pressure to run today and I may have found ways to talk myself out of it.  Because it was a rest day (and the weather was nice) I had a desire to run, but … it WAS a rest day. If I din't run, what would I post on A Mile for My Heart?

Why is it that when we can’t have something, we want it more?  We aren’t hungry until we begin a diet.  In the summer 65 degrees is too hot indoors and we need air conditioning.  In winter 65 degrees is too cold.  I suppose it’s human nature, but I think it is something we should work on.  So … I am going to attempt to enjoy the rest days and embrace the running days, because I am sure to miss them both when it is not their turn!

Tempo Run - Ugh!

Today’s training schedule said “Tempo Run.”  Tempo runs are almost harder for me than speed work.  It’s early in the training, so the tempo run was only two miles - two miles just under race pace. The problem with a training run is there is no adrenaline boost like there is on race day, so the tempo run feels like race pace!

I did a warm up mile, stretched, and gave myself a pep talk.  Then I set off on mile one, hurrying to ensure I was on pace with the time the schedule prescribed. After mile one I was 26 seconds under the required time – and I was exhausted! Mile two of the tempo run was a bit slower.  Still, I came in 22 seconds under pace.  I ran a slow cool down mile and now my legs feel like noodles – and I am starving! 

The best part was … I beat the rainstorm that was chasing me!

 

 

Question: What part of race training do you dread? How do you conquer your fear?

 



Happy Running!

Training for a half marathon - The beginning.

Today I begin training for the Famous Idaho Potato Half Marathon in May.  It is sunny and there is no wind, so it’s a great day to start. I plan to smash my time logged at the High Desert Half last summer.  Read about it HERE.

If a half marathon scares you (and it should!) there are 5K and 10K race distances at the Famous Idaho Potato, or you can just go for it and run a full marathon!  Visit the registration page.

If you have been thinking about running a half, but haven’t quite committed, there is no time like the present! Today’s workout is an EASY three mile run. 

EASY just means “slow.”  Running is never easy.

I do it for my heart.

Surviving the inversion

Where have the days gone?  It could be just a January funk, but I am blaming my lack of activity on the inversion in the Treasure Valley.  I am grateful for skiing because it gives me a chance to get out of the heavy, dark, cold air and locate the sun still shining in the sky!  This is the view of the valley engulfed in phmog (My term for the pollutant infused fog trapped below warm air.)

View from Pioneer parking lot at Bogus Basin

That white sea is the top of the layer of phmog.  There are thousands of people roaming below unaware of the beauty that shines above.  It reminds me of Mordor. (See J.R.R. Tolkien)

I attempted to keep up my running routine.  See this post.  When the temps dipped below 0 and remained under 10 degrees for most of the day, I gave up.  I've been doing some yoga, but it isn't my strong suit!  It takes more patience than I am used to devoting to an activity!

The beauty of super cold temps is that it produces some sparkly snow! My daugter would love it.

Sparkles!



Fortunately, there was a break in the weather today!  Yay!  Freezing rain!  Who would have thought I would be grateful for freezing rain?  It cleared the air and allowed the blue sky to peek through the phmog.  Temperatures climbed into the high twenties.  I went for a walk with only a sweatshirt to keep me warm! (And pants and shoes, etc.) It was only a mile, but at least I can report that I logged A Mile For My Heart. Check out the Facebook page.  It is intended to help keep me motivated.  Others can join and chime in with what motivates them to move.
I am trying to beat heart disease and stroke.  What about you?

Happy Running!

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Snow!

Finally, a snowstorm!

Finally!  I have been waiting for a snowstorm.  Not because I was so anxious to run in one, but I wanted it to warm up enough to snow so that I could stand to run outside.  I am not an indoor runner.  Give me the open road, passing cars to dodge, and an occasional barking dog to avoid and I am a happy runner. I have also been waiting for two years to try out my Yaktrax, a Christmas gift from my youngest son.

Yaktrax

It wasn't a long run, and I am sure it wasn't pretty, but it was a run none the less. (Is that supposed to be one word?)

Lucky running socks

I donned my new lucky running socks (a Christmas gift from my good buddy, Paulee), double layers on my legs and torso, headband, gloves, running tunes, hooded sweatshirt, running shoes (still sporting jingle bells from Bust Your Bells Fun Run), my Yaktrax, and off I ran!
Snowflakes stayed on my nose and eyelashes.  The Yaktrax were very effective on loose and packed snow - not so good on ice.  Who needs to run on ice, anyway?

Yaktrax Tracks

Running out of year ...

This running granny is running out of year!  The holidays (I am not being politically correct.  I am simply including Halloween, Thanksgiving, Christmas, and my birthday!) have been tough on this runner.  Too much celebrating and not enough running, but things will begin to settle down - maybe late next week!
I thought it mighthelp if I listed the running accomplishments of the past year.
January - No races. However, I kept running through the cold weather.
February - Some days were two-a-days.  I ran in the morning and took Mom too the track for a half mile strol in the afternoons.
March - I began training for my first half marathon.
April - I visited Erie, PA and ran with my daughter and granddaughter.  The three year-old made it nearly a mile!
May - Beat the Coaches Fun Run in Parma - track team benefit.
June - Ahh, June!  Old Fort Boise Days Fun Run.  I finally broke a 30 minute 5K!  Then I almost died in the High Desert Half Marathon.  Read about it here.
July - Spudman Triathalon in Burley with my good buddy Paulee.  We took first place in our age group!
August and September - Cross Country. Running with the kids!
October - The Color Run with Tami and Karli.
November - A lazy Turkey Trot with my hubby (just the two of us) on the hills in Cache Valley.
December - Bust Your Bells Fun Run!

That feels better.  I can see that I did, indeed, keep on running all year - injury free!  I expect I will do the same in the year to come.   I will, however, find an easier half marathon!

Just trotting ...

Ugh!  This morning’s run was rough.  I believe that is because Thanksgiving week was accompanied by the remnants of a cold that had knocked me off my game for a few days. Contrary to my own advice, I did not run while I was sick.  I was just too tired!  The week was busy with work, travel, and dinner preparations.  My hubby and I did manage to squeeze in a Thanksgiving Day trot around the neighborhood in Hyde Park (Cache Valley) prior to the traditional turkey day indulging.  Hyde Park is hilly and sits at around 5000 feet.  We followed the path of least resistance, walking the hills and running the downhill.  Hey, it was a holiday!  You didn’t expect us to knock ourselves out?  

This morning was a post-holiday, post-travel, post-illness run.  The temperature was sub-30 degrees, but the sun was out!  My running buddy and I ran a mile (slowly), walked a half mile, and picked up the pace a bit on another mile run. It wasn’t pretty, but it was a run!  That’s what counts.  Keep moving, even if it isn’t your best effort. It still counts, especially when it would be easier to stay indoors.

Happy Running!

Leaves and more leaves!

Boy, have I been neglecting my blog, or what?  I've been busy running and picking up leaves, and trying to promote a run and picking up leaves, and doing other stuff and picking up leaves!  I think my trees have finally lost most of their foliage, and so have the neighbors' trees.  The wind started to blow.  Now that I have picked up most of my leaves, the neighbor leaves are coming for a visit.  The trouble is - they stay. How does that work, anyway?  My leaves are tiny and they drop straight down.  They stay where they land until I pick them up, but the neighbors have big leaves and if they wait long enough, their leaves just blow away - usually to my house!
Enough of that rant!

 

Come join us for the Bust Your Bells Fun Run on December 15.  The leaves should be gone by then!

Adding a little color to my routine

My next run may be the most fun yet.  That's what previous participants have said.  I am going to do my first Color Run this Saturday.   It's low key as far as performance is concerned.  It's not a timed race.  That will be a change of pace! I'm doing it for fun, and because I told a friend I would run with her.  We will probably be walking parts of the course.  Although I do have a competitive streak (who knew?) I am trying to give myself permission to go slow enough to enjoy, to stop and smell the roses, or at least take time to throw some paint! 
I am looking forward to it.  I need to find a white shirt to wear and I am wondering ... should I wear my running watch?

10 Reasons to go for a run today

Are you tempted to skip a running workout? Here are 10 reasons to go for a run today.

First these 5 things are more life altering than running.

• Heart Attack
• Stroke
• Type II Diabetes
• Depression
• Obesity

And these 5 things are more expensive than running gear ...

• Open heart surgery
• Long term health care
• Insulin
• Counseling
• Gastric bypass

So run! It might save your life AND your pocketbook!

Visit my Training Tips page to help you get started.


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.

The Season Winds Down

Cross Country season is nearing its end with only one more meet for the middle school team and the district meet approaching for the high school team.  Here are a few things I have observed over the season.

Kids are tougher than they think.  Although it takes time for them to discover, it is okay to experience pain for a few minutes.  It will surely end when you stop running.  The trick is to endure the pain long enough to finish the race.

Bribery can help kids run faster.  They don’t even need to know what the prize is, “If you PR, I will bring you a special treat next week.”  It worked!   Most of the team set a Personal Record.

Middle school athletes cannot hear their teammates.  This is apparent from their constant chatter at the coach.  I had to remind them often that I had only two ears and one brain; therefore they would need to address me one at a time.

I’m gonna miss them - their aches and pains, their constant inquiries about today’s workout, their need for encouragement, and treats – it all kind of entertains and amuses me!  Besides, I always love to see kids push themselves, even if it does take all season to convince them to do it.

Runners Unite!

 

I know, I have mentioned before how much I like Cross Country, but today was especially fun.  No school meant a rare mid-morning run.  A race yesterday meant an easy recovery run today.  Cool weather meant, “Hallelujah!”

None of those things were the best part.  Practice was optional because many students were out of town for the long weekend.  When Bart (the name has been changed to protect the slothful) didn’t show up for practice, the team was perplexed.  Nobody thought Bart was out of town.  A half mile warm-up was announced prior to the three-mile recovery run.  When the entire team failed to turn right on the warm-up course the coaches yelled, “Hey, where are you going?” (These two coaches were serious about doing an easy warm-up pace!)

The team answered, “We’re going to get Bart!”

That’s a Cross Country team for you.  They didn’t phone or text to nag Bart about practice, they simply ran to get him!

I love Cross Country!

The Underwater Window: A Review

A few weeks ago I was approached about doing some publicity for The Underwater Window by Dan Stephenson which I did here.  I was also asked if I would like to review the book and share it on one of my blogs.  Although I was flattered, I was also hesitant. I wanted to read the book before giving it my stamp of approval.  (There is a lot of junk out there!) One might wonder why I am using this blog as a vehicle rather than my creative writing blog, CMGWrites. Here are my reasons:

I am a swimmer. The Underwater Window is a work of fiction featuring swimmers and relationships.

I am a runner. Runners experience similar pain (minus the oxygen depletion) that swimmers experience.

I am a little bit competitive. The competition described in Dan Stephenson’s book made my heart race and my arms and legs ache as I read about it.  It is very well written.  Of course, it may have helped when I remembered my own swim racing experiences. (They were not very stellar.)

I believe that experience in physical things brings us strength in mental and spiritual things.  This book supports those beliefs.

Did I mention that the book is well written?  Yes, I read for entertainment; however, I also read with a critical ear. Is this story believable? Are fragmented sentences used for effect or are they used so much that it is apparent the author has a grammatical weakness?  You get the drift.

The bottom line?  I loved The Underwater Window!  It had depth.  It had character development.  It had conflict resolution. Above all, it kept my interest and that can be a difficult thing to do! 

Way to jump into the deep end Mr. Stephenson!

Here are links to The Underwater Window website and Facebookpage.

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.

Crazy Runs!

Hey Runners,

Here is a chance for you to sound off on my blog.  What is the craziest run you and your buddies have talked each other into tackling?  Was it a race?  Mud run?  Maybe it was a trail run that proved more difficult than you imagined or a winter run in a blizzard.  Leave a comment below and tell me all about it.  I want to hear your story!

YMCA Christmas Run 2009

Running is Contagious

I think it is catching on! Our Cross Country team seems to be growing almost daily.  Four new runners showed up for practice yesterday.  We will see if they return today. I hope they do.  I will feed them cookies!

Maybe it is the lure of pre-race pasta dinners, or the success of previous teams.  Maybe they just want an opportunity to try something new without getting run over by a bigger teammate or hit in the face with a volleyball.  Maybe they like the other athletes on the team, or they simply love sweating for miles in the 90◦ weather.  Whatever the case, our team is growing and it is great!  They are learning healthy habits that, if continued, will benefit them for a lifetime. 

Oh, and they get to eat these cookies with chocolate chips instead of cranberries!

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.

Cross Country Practice Begins

Securing their timing chips at State Cross Country 2011

Cross country practice began today.  I’m not a coach, but I do volunteer to help with the team.  That means I run with them and try to encourage the stragglers.  The trouble is I am often one of the stragglers.  Running with high school kids is a challenge!  I am already looking forward to the day the middles school runners begin practicing in a couple weeks.  Some of them are more my speed.

It isn’t the mileage that gets to me.  I can go the distance.  The speed, however, is a bit more challenging.  We only ran a total of four miles today and my legs are already crying at me.  I know … it’s good to push myself.  (I preach that all the time.)

Something I enjoy most about cross country, aside from watching kids learn how to push themselves, is the camaraderie amongst the team.  Maybe it has something to do with mutual respect as each runner knows the effort involved in the sport.  Chatting with a teammate while logging miles and miles is sure to build a friendship.  Maybe it is an “us against them” attitude fostered by the lack of popularity and glory associated with cross country.  Spectators are welcome, but they, too, will be called upon to log a few miles if they hope to view much of any race.  Whatever the cause, cross country athletes bond together and cheer one another on towards achievement.  They become friends much like family and they take pride in the fact that while other athletes are punished with a mile run they can say, “A mile run?  That’s just our warm-up.”