Steady As She Goes: Pacing Yourself to a Strong Finish

I think one of the hardest things for me to do in a race or even during a training run is to run a consistent pace. I'm usually all hopped up on adrenaline and nerves at the beginning of a race, and the one thing I am consistent at is going out too fast. Initially, I think to myself that I can do it. That I feel good going this fast. And then the inevitable happens.

Fatigue. Boom. Slowing down. Crash and burn. Sometimes I even have to walk. Sometimes I've hit the wall way early than I should have. Burned up all my fuel stores. 'Cause that's how I roll.

Oops, I did it again. Stop the madness!

Are you guilty of this? When will I learn? Actually, this doesn't happen as often as it used to. I have learned a few things about pacing myself during a race. Since this week's Wednesday Word is consistency, I thought this would be a good week to share my secrets.

Truthfully, my secrets aren't so secret. Ask any running coach or running expert and they will tell you that the key to successful pacing is consistency in your training. Of course, you need a little bit of patience as well, because it's really hard to hold back when you want to go. Don't hold back too much, though. We runners all talk about negative splits but the real trick is to run consistently. All the experts agree that running a consistent pace is much easier and as effective as trying to run negative splits. Actually, we should eliminate the term "negative split" from our runner's vocabulary and just concentrate on pacing.

It's easier said than done. I'm no expert but I've been running a really long time with consistent results. So what has worked for me?

Learn to run by feel. What does this mean? I like to run fast but that need for speed has gotten me into trouble in the past. So with the help of my coach Becky, I learned to run fast, but pacing consistently by doing speedwork. Not just any speedwork, but mile repeats, 2-mile repeats, and yes, 3-mile (or 5k) repeats. To be able to hold a pace, running fast, for that length of time takes discipline and control. By doing this kind of speedwork week after week during my marathon training, I learned what it felt like to run a fast pace consistently.

Train with a heart rate monitor. I don't do this often, but I have used my heart rate monitor to help me learn how hard to push myself, especially in the heat. Heart rate training also helped me to learn to run by feel. By keeping track of my heart rate, I knew at what point I needed to hold back.

Just to clarify, some runners do MAF training with a heart rate monitor but that's not what I'm talking about here.

Use your music to your advantage. Have you ever run to music when that ONE song comes on that just kicks your feet into gear? There are apps that you can use to find music that fits your pace. Rock My Run is one that seems to be really popular, and after checking it out, I can see why! Dimity and Sarah, the original badass mother runners, really like this app and offer free mixes on their website. In the app itself, you can pick from 1000s of mixes set to the pace you want. Or you can let the app adjust the music to your pace. I've never used Rock My Run, but I totally get the concept behind it. The app is free but there are upcharges for subscriptions services. You know I love to run to music. If you don't like to run with music, I don't understand you, but you can still take advantage of running to a steady beat by using a metronome app.

When I run with music.
source: giphy.gif

Train at the pace you want to race at. During marathon training, Becky has me do at least 1-2 runs at race pace per week. Running at race pace also trains you to run by feel. It's like running on cruise control and it really makes sense. By consistently running at a certain pace, your legs and your heart will dial into that pace on race day. How do you calculate your race pace? There are plenty of race pace calculators available that will help you figure out your predicted finish time and pace you need to get you there. Runner's World has a few calculators to help you plan your training as well as your predicted finish time. You can even print out a pace band to keep you on track.

Run your own race. How many times have we heard this saying? I work just as hard on my mental fitness as I do on my physical fitness. One area where I've really grown is being patient at the beginning of a race. I'm sure a lot of that has to do with years of running experience as well. I've learned to be patients at the beginning of a race and not let myself get caught up in the crowd racing out of the corral. It really takes a lot of self-control to hold back, but the reward is in a strong finish. Just let them pass you up. Yep. Wave buh-bye. You got this. And wave buh-bye again when you pass them later in the race because they've run out of gas.

For me, this is always a work in progress. There are so many factors that we runners can't control. Fueling, the weather, or just having an off day can affect our ability to stay consistent on race day. But you just might surprise yourself. Learning to run by feel can only come with practice. That's the key.

Do you do training runs at race pace? What tricks have you found help you with pacing? 

I'm linking this post with DebRuns and Wednesday Word. Head on over to see what everyone else says about consistency!

I'm also linking up with Coaches Corner. I'm not a coach, just a seasoned runner with a little advice to give...Debbie, Lora, Rachel, and Susie are the coaches! They've always got good info to share.

Getting My Head Back in the Game

On Thursday, when I went to train with Becky, she told me that the day's workout was a test to see how much I improved since we started on the upper body training. She had me get on the ground to do what she termed "Tabata Hollows to Supermans". I had no clue what she was talking about.

"You did this!" she said, "a couple of weeks ago! And you were supposed to work on them at home. How can you not remember this?"

I hung my head in shame. Sadly, this isn't the first time in the past couple of weeks that I've been called out for forgetting things. In fact, it first hit me last week that I needed to get with the program when I found out I made an error in calculating a dose of medication. Nothing serious, thankfully, but it was a wake-up call that I need to get my sh** together. It was kind of scary. I realized that I seriously need to get my head back into the game.

And no, I don't think I have early Alzheimer's disease. At least, I hope not.

I'm pretty sure I've been downplaying life lately here on the blog. Or maybe I've really been in so deep that I had no clue how overwhelmed and forgetful I've been. I really do try to keep things positive. It seems to me that if you dwell on how bad your current situation it just makes you feel worse. You know how it is. Life throws a bunch of stuff at you, and you just keep swimming. That's what we do. We just keep swimming. Plus things could always be worse.

But it wasn't only Becky who commented on my mental lapse. My husband started calling me out on my intellectual interlude last week. Then he started commenting on my 2d (or maybe it was a 3rd) glass of wine. As if one has anything to do with the other. No, I believe that the wine has medicinal properties and I've been self-medicating.

There's been a lot going on since we got back from California. Something had to give and apparently it was my memory. I'd apologize but when I did that on Thursday, Becky made me do 5 burpees.

For the last couple of weeks, I've been dealing with Matthew's broken leg and the aftermath. There are the bills, the appointments, and driving him to and from school. There is also the emotional upheaval I feel while supporting my normally very happy son while he deals with pain and depression because he can't participate in life. He's much happier now that his long leg cast was replaced with a short leg cast. He can shower by himself now instead of having me wash his back and hair every morning. But with a broken right leg, he can't drive. Crutches and the beach don't mix. Summer is pretty much shot for him. The ortho told him he's got a 4-6 month recovery before he can return to sports.

A much happier Matthew sporting his new short leg cast
Still not able to bear weight on that leg yet.

There's the new puppy, who, while being adorable and funny, is also a stressor. Slowly but surely she's getting the idea that pooping and peeing outside is the key to success (treats and praise). Playing with her is fun but those little teeth are really sharp. Doing yoga and my pushups on the floor is a challenge because she thinks it's playtime and I'm one of her puppy friends. She's still learning the rhythm of the household but hasn't figured out that 4:30am is way too early to wake up.

How can this be comfortable?

Weighing heavily on my mind is today's high school graduation ceremony. My oldest son, who has given us our share of challenges the last couple of years (and me plenty of gray hair and reasons to run) graduated early in December. He has chosen not to participate in the official graduation ceremony. While I respect his decision and understand it--high school was not a happy time for him--as a mom, I can't help but feel a little melancholy. I know that in the big picture of life, this is just a blip. As a mom, though, I'd like him to experience this major life milestone. Heck, I'd love to be there to experience this major life milestone with him! But this really isn't about me at all.  I would never tell him how I feel about this because he has to do what makes him happy. It's not up to me. He's chosen a different path, and I'm proud of him for that. He's been doing so well since he graduated, which reassures me that he did the right thing for him.

Meanwhile, this week I'm grateful to have gotten 4 good runs in again, in spite of my PF flaring after Sunday's race. While Marcia's May plank challenge ended, she's extended it into June with the added challenge of working up to 100 push-ups by month's end. The push-ups fit in nicely with the upper body work I'm doing with Becky, although her comment to me when I told her about the challenge was that "100 push-ups are easy". For her, maybe! Anyways, on Sunday, I did 50 push-ups. Not all at once. I did intervals--run for 2-3 mins, do 10 pushups. It's a start. The goal will be to do them all at once. I've got a whole month to work on that.

In addition to my runs and push-ups, I took the bike for a 25-mile ride on Monday. And at that CrossFit session with Becky on Thursday, I did those Tabata Hollows to Supermans. I hung from the bar until tears came to my eyes. I did Body Pull Ups on the rings. She also had me do triceps dips on a box alternating with lunges carrying kettlebells overhead. I even did my homework on Saturday--push-ups, that Tabata workout, and my hip work. On my run, I stopped to hang from a bar at the playground.

Mission Accomplished.

I left my CrossFit session with the resolve to be more mindful here on out. It's my new goal for the second half of 2016. Realization is the first step. Here's to hoping that the dust is settling and the rest of summer will be uneventful.

Upward Facing Plank
Last day of the plank challenge

Anatomy of a push-up

Hanging from the bar. Harder than it looks.

On my way to 50 pushups

How was your week? Everyone's making new goals at this point in the year. How about you? 

I'm linking up with Tricia and Holly for their Weekly Wrap!

5 Reasons to Ride Venus de Miles

Last year I rode the Venus de Miles Illinois bike ride. I had such a great experience that this year I applied to be an ambassador and was accepted! My sister, whose house is on the route, met me at the finish of the ride. She was so impressed as well that she signed up to ride with me this year. She even bought a new bike! She has also recruited several of her friends to ride.

So what's the big deal about this ride? Why should you sign up to ride with me? Besides the fact that it is so much fun? I share with you 5 reasons why you should ride Venus de Miles this summer.

1. The race benefits the Greenhouse Scholars. Greenhouse Scholars was founded to assist high-performing, underprivileged students throughout college and after. Not only are these students given tuition assistance to attend college, they are paired up with mentors who guide them along their path. They are also linked up with peers to help them navigate challenges. There's networking, internships, and other benefits to this select group of students.

At last year's ride, my sister and I were able to meet and talk with a few of the Scholars. The two Scholars I talked to were attending nursing school at UIC. I was so impressed with how poised and articulate they were. It was after I met those students that I realized this was an organization I wanted to work with. I love their mission.

2. There are 2 locations for the rides: Boulder County (Longmont), Colorado, which takes place on August 27, and Lake County (Lake Forest), Illinois, taking place on July 23.  I've never been to Boulder but I'm assured it's lovely. I can vouch for the beauty of the route in Lake County, though. If you don't live locally, it would be worth the trip for a destination ride.

3. There are 2 distances for the ride: a 25-mile ride or a 62-mile ride. Once again, I'll be riding the 25-mile course. Remember, this isn't a race, it is a ride, so you can go at your own pace. There are volunteers along the course to guide riders. There are also rest stops where you can refuel and rest before continuing on.

4. Don't have a bike? You can rent one nearby. Or if you don't want to ride but want to participate, there's a 5k run/walk option as well.

5. There's food at the finish! We're not talking hot dogs and hamburgers. Last year's ride was supported by Whole Foods, who catered a lovely lunch. Under a white tent, I might add. There was also Goose Island beer, wine, and cocktails, as well as non-alcoholic options. This is a first class event.

Last year's ride really was an amazing experience. Sometimes we just need to leave our competitive drive at home and just have fun with our friends! I had no regrets riding this one for fun and a good cause.

Want to join me? You can register here. Be sure to use my code LONGWAY to receive $10 off your registration fee.

Can't participate? You can donate! Here's the link. Click on my name, Wendy Rivard, to donate.

If you want to learn more you can go to the Venus De Miles website. Or you can read my recap from last year! Feel free to contact me if you have any questions. I hope to see some of you out there on the road! Or under the tent, sipping on an ice cold frosty one.

Have you ever done a bike ride for charity? What distance would you ride? Padded shorts--yay or nay?

I'm linking up with the DC Trifecta aka Courtney, Mar, and Cynthia for the Friday Five!

Empowered By The Miles: Global Running Day 2016

Today is Global Running Day, a day to celebrate running around the world. You many remember this day from the past as National Running Day, which started about 7 years ago as an informal day to celebrate all things running. The "day" has caught fire and is now a global holiday. This year, organizers want everyone to drop everything and go for a run. And if you aren't a runner, what better time to start than on a day that celebrates running?

I know, it seems like there's a day to celebrate everything, right? In case you were wondering, June 1 is also National Heimlich Maneuver Day. Not that we are all going to go around practicing the Heimlich Maneuver on Wednesday, but it is a good skill. You never know when it may come in handy. What if you come upon another runner choking on a gel--it could happen-- or a banana? Ask yourself this: would you be able or willing to help them?

June 1 is also National Say Something Nice Day. Don't be that runner who won't acknowledge another runner. You know who you are--I saw a few of you on the path on my bike ride this past weekend. Really, is it that hard to say hi or at least nod? Today's holiday is the perfect excuse to wish all your fellow runners a Happy Global Running Day--even if we are riding a bike! Although in my book, every day should be National Say Something Nice Day.

It's also National Go Barefoot Day. If you are so inclined, you can take your run sans shoes, killing two birds with one stone. Barefoot running was a thing a few years ago, remember?

Believe it or not, I'm not running today. Crazy, right? But I've got a sore paw from my race Sunday and I'm really trying to take it easy on my feet so that I can keep on running. Today I am doing yoga, which is a recovery activity for me. In the spirit of the holiday, I am linking this post with Kristen of Jonesin' for a Run, who is hosting a Global Running Day blog link up. She sent us a list of questions and I think it will be fun to read the answers everyone posts!

Why do you run? I started running 25 years ago as a way to manage stress and anxiety which were threatening to take over my life. That probably is still the #1 reason I run. But after all this time, running has become part of who I am. I can't imagine my life without running. Running centers me, running keeps me calm, running empowers me.

How do you plan to celebrate National Running Day? Although I don't have plans to run today, I plan on spreading the word about running as so many of us runners do. Realistically, do runners ever not talk about running? Today we have a legitimate excuse. I'm also publishing this blog post and sharing my passion for this life-changing activity via social media.

How many miles have you run so far this year? Do you have a mileage goal for the year? So far this year, I've run 385 miles. On the road, that is. I'm not sure how many miles I logged in the pool this spring with my "aqua jogging". I've had to take a lot of time off for injury, including during training for the Big Sur Marathon. I don't have a mileage goal for this year. Instead, my goal is to stay healthy enough to keep running. If that means low mileage, I'm ok with that.

What big events do you have on the race calendar so far this year? I had 2 bucket list races on my calendar for the spring, which I am happy to have completed in spite of injury. I ran the Sarasota Half Marathon in March, a race that I had to defer from 2015 due to family issues. I'm not a runner who takes a DNS very well, so I was thrilled to be able to finally get to run that race. I ran the Big Sur Marathon in April, which was a lifetime bucket list race. It's hard to find anything to get excited about after that, but I'm trying! I'm looking at a few halfs for the rest of the year: RockNRoll Chicago, which I haven't yet signed up for; an October half TBD; and the Panama City Beach Half Marathon in December, which will be run with several other bloggers. I'm really excited for that one.

Before I leave for a run I must have: For any run, I always bring my phone. I carry it in a SpiBelt and I like to have it for safety reasons. I also listen to music and take pictures, so there's that. You know, if you don't put it on social media, it didn't happen, right? On long runs, I bring fuel. I use Tailwind Nutrition in a handheld water bottle. I also bring wipes because you don't always know what's going to happen on the run. Just sayin'.

Do you track your runs? If so what do you use? I always track my runs. Even though right now I say I'm running "free", I still track my runs. I use a Garmin Forerunner 10. It's nothing fancy, but it gives me that stats I want: pace, splits, and distance. I like the Garmin Connect app, which shows me my route and elevation. I don't really need anything more than that.

Who is your favorite running partner? I don't run with a partner, although at Big Sur, I ran with my friend Kristina, who I met through her FB page, Live Laugh Love Run. We really got to know each other virtually, and when we met, it was like we knew each other forever. Big Sur is a great race to do with a friend because it's so hard, and you need someone to keep you going. It's also an amazing experience, and it was great to have someone to share that with.

If you have to give someone one piece of advice about running, what would it be? I always tell new runners to be patient. Start out slow. There is no shame in walking when you get tired. Pacing yourself comes with time and experience. And be realistic. Don't set lofty goals for yourself. Be content with finishing a race, no matter what your finish time is. Have fun. Running is fun.

Describe your relationship with running in one word: Empowering. This past weekend, I ran a 10k and achieved a PR, which is pretty amazing to me after 25 years of running. It was hard to maintain the pace I was at and I wanted to quit. But I shut down those voices in my head that told me to slow down and pushed hard to the finish. This willingness to push through the pain and outside of my comfort zone has spread to all areas of my life. I truly believe that running and chasing and achieving goals has made me stronger as a person. That's empowering.

A tough race, a PR
Relief at being finished

"You've always had the power, my dear. You just had to learn it for yourself." -Glenda the Good Witch from The Wizard of Oz

What are you doing to celebrate Global Running Day? Answer one of the questions in the comments below!

Besides Kristen's link up, I'm linking up with DebRuns for Wednesday Word. Today's word is Empower.

Salute 10k Race Recap

"Got freedom?"

Salute, Inc is a local organization in the Chicago suburbs dedicated to helping post 9/11 veterans as they transition back to civilian life. Several of my neighbors and running friends are involved as volunteers and also as part of Team Salute, running the Chicago Marathon not only to raise money but to raise awareness. Every year there is a 5k/10k/Tactical Challenge hosted by the town where I live. We are always out of town Memorial Day weekend, but due to my son's injury, we were home and I decided at the last minute to sign up for the 10k. It's always fun to run a race where you live and this one was no different.

I picked up my race packet at the local running store Saturday on my way home from work. I noticed that the bib had no timing chip. I asked the volunteers about it and they just shrugged their shoulders, responding, "we know nothing. We are just volunteers". The store owner thought maybe the tear off tabs on the bottom of the bib would be used to keep track of finish place. I laughed because this is how races were run years ago! "Keeping it old school, " I commented.

That night, breaking with tradition (I usually have pizza the night before a race) we went to dinner at the BBQ place where my son works. I ordered the pulled pork platter and it was delicious. Later, when he came home from work, Tom told me that the cooks were very concerned about making my food just right. I thought that was kind of cute! Clearly they must have put some good juju into my food, because--spoiler alert--I had a great race.

I woke up to beautiful blue skies, 70 degrees and no humidity. How perfect! The race didn't start until 8, so I had plenty of time for coffee, breakfast, and race preparation. I left my house at 7:30, parked a few blocks from the finish line, and headed to the start line. I found some of my neighbors who were walking the 5k and we caught up before we had to line up. I had hoped for a portapotty stop before I ran but there were only 4 portapotties and the line was ridiculous. With a hope and a prayer that my GI tract would behave, I skipped the portapotty and got ready to race. Since the race wasn't going to be chip timed, I lined up near the front, hoping not to get run over by the faster 5k runners.

My friend Cathy and me. This is actually after the race.

And her beautiful daughters Jackie and Julia.

After an actual prayer (a first at a race for me) and the national anthem, the starter blew the horn. Instead of the loud noise we were all expecting, a bunch of liquid kind of oozed out of the horn. It was hilarious! So he just shouted GO! and we all took off. I went out pretty fast, but I felt good, and decided to keep my pace at 8 min/mile for the first mile and go from there. In these smaller local races, there are a lot of kids and people who don't normally race, and I watched them sprint ahead, only to pass them a mile or so down the road while they walked. Been there, done that. 

At mile 2.5, the 10k runners split off from the 5k runners, and the race became much more relaxed. We ran through the neighborhoods and a lot of people were out in front of their houses, cheering us on. That was pretty awesome. It was a little warm, and a few folks had hoses or sprinklers on the parkway. I took advantage of those. I also stopped twice for water, and walked through the aid stations. Since I was running pretty fast (for me) those stops gave me a chance to regroup. It turned out to be a great strategy for me. Plus I can't run and drink from a cup at the same time. I'm just not that skilled.

About mile 4, I noticed a woman running next to me. We would run together for the rest of the race. I didn't mind. I think we both kept each other going, especially after mile 5, when there was a long straightaway to the finish. That was probably the toughest part of the race for me. You could see the finish line but it was soooooo far away. As we got closer to the finish, my "friend" slowed down a little bit and I pushed across the finish line at 51:54. I saw a woman writing down my bib number and finish time.

No official race photos but my neighbor got one of me approaching the finish line. The woman behind me was my "pacer" for the race.

During the race, I had been checking out all the runners, and since I didn't see a lot of old ladies ahead of me, I was pretty sure I had an AG finish. Once I caught my breath, I headed over to the food tent to wait. There was the usual bagels and bananas. I took a pass. Corner Bakery had a booth with chocolate chip cookies and muffins. I grabbed a water and some cookies and waited for my friends to finish the 5k. I ran into the owners of the CrossFit box where I train with Becky. They were in charge of the Tactical Challenge.

This is me with Juli Aistars. She is a legend in the ultramarathoning world--and a hometown gal. She's also really fast and I'm glad she's not in my age group this year.

Once the race was completely over, the awards ceremony began. For sure, you knew you were at a hometown race. They would announce some winners, and then someone would interrupt for a moment on the mic--some little girls selling crafts, a guy selling his cookbooks-- and it was kind of amusing.

The announcer finally called out the 10k winners and I was happy to find out that I came in 2d place in my AG. The woman who came in first always wins--she's super fast. Interestingly, the woman I ran with came in first in her 45-49y age group. She came over to thank me for sticking with her! I believe that we got each other through the tough middle miles.

Overall, this was a fun, well run race. I was surprised to receive official results shortly after the race--someone was busy entering them into the computer! Would I do this one again? Of course! For $35, you can't beat it. It's for a great cause, and it's my hometown race. It was really fun for me to run the 10k distance, and I've gotten pretty good at pacing myself for this distance. I would consider doing the Tactical Challenge next year, just for fun. If we are in town, that is.

The only medals for this race were the AG medals. Incentive to run fast!

Did you run any races for Memorial Day? Do you prefer small hometown races to big races?

I'm linking up with Tricia and Holly for the Weekly Wrap!

Runfessions: It's May!

Just like that, May is winding down! I don't know things have been for you, but for me, this has been a roller coaster of a month. Good thing that the runfessional is open! Do you runfess? Marcia hosts monthly Runfessions and it's really the best time to just let it all out. Let's do this thing. You know you want to.

Spring has finally sprung here in the Midwest. Actually,with temps in the 80s and humidity to match, it feels more like summer. But who's complaining? After a rainy, cold month we have been blessed with amazing warm, sunny weather. The school year is winding down. And I runfess that even though it has been more than 30 years since I graduated from college, I still feel like I should have summers off. It's so hard to be an adult when it's summer, isn't it? Unless you are a teacher, that is.

But speaking of warmer weather, I runfess that I love to sweat. There is nothing I love more than a good sweaty workout. You know the one--where you are just drenched from head to toe? Doesn't that kind of sweat make you feel like you worked extra hard? Even though you know it's mostly because it's warm out, it still makes you feel badass, right? And then you get in the shower and suds it all away? Best.feeling.ever. Even better was last Saturday, when I ran and then later worked in the yard. I was sweaty and dirty. Talk about earning your shower! Don't you look down your nose at me. You know EXACTLY what I'm talking about here.

While dealing with plantar fasciitis, I have been offered more unsolicited advice than I can imagine. All I have to do is tell someone I have PF and it's like I opened Pandora's box. "You need to...roll on a frozen water bottle, roll it on a golf ball, stretch like this (complete with demonstration), cortisone shot, orthotics, stop running, wear sketchers rocker bottom shoes (my personal favorite), use essential oils, try acupuncture, tape it with duct tape, wear compression, night boot, night splint"...and so on. I runfess that while I realize people are trying to help, I don't want any advice. I just want it to go away. Which I know is the only thing that works for PF. Time. And lots of patience. Which I don't have.

I runfess that I am still on a high from Big Sur. Even in spite of all the crap that has been thrown at me the last couple of weeks, and it's been pretty bad, I'm still able to muster up that afterglow I've been savoring. Whenever someone asks me about my marathon or my trip, I feel this warmth and calm and serenity coursing through my body as I talk about my experience. I've never felt like this after running a race. The experience just seems so surreal to me. It has to be the combination of finishing a really hard marathon while at the same time achieving a life goal. Whatever it is, I'm riding the wave as long as I can. Maybe it's just that California vibe. I want to go back and capture that feeling again. I must be nuts because Kristina is getting pretty close to talking me into a trail run with her out there. For now, that's all I'm runfessing about that. Don't you dare mention a word of this to my husband.

California love...
It's not all hills along the coast. This is the beach south of Carmel.

I runfess that I've never been much for meditation, although I'm pretty sure I would benefit from it. I have trouble staying focused. My mind just wanders. A friend of mine receives daily meditation videos and she posted one of them on FB this week. This is the perfect mediation for the week I just had. Please excuse the foul language but this just cracked me up. I read it to my office mate and she was literally crying...

~soft whispering voice~ “….if your thoughts drift to the three ring shit show of your life, bring your attention back to your breathing. And with each breath, feel your body saying: fuck that. With passive acceptance just allow distracting thoughts to flow by - fuck that. With each breath you take, your thoughts become lighter and all the soul eating cocksuckers just fall away into nothing. Take a moment to appreciate the silence. Those assholes can’t piss all over purity like this. You are weightless, timeless, without beginning or end, completely relaxed and free of thought. And as you slowly open your eyes, greet the world and everything in it with a new and beautiful breath of - fuck that.” 

I wear my Momentum Wrap that says "just breathe" every day to work. Maybe I should order one that says "fuck that". Do you think they would make that one?

What do you have to runfess? Do you love to sweat like me? Do you meditate? What do you say to people who give you unsolicited advice?

Don't forget to check out Marcia's post and all the other fun bloggers who are runfessing. This is my favorite link up and you can see why! Especially because she doesn't hand out a penance!

I'm also linking up with my favorite trio, the DC Trifecta of Mar, Courtney, and Cynthia for the Friday Five. I've got five runfessions here. That counts, right?

Running Free

How do you feel about running when you aren't training for anything?

After being on a training plan for 2 marathons in 6 months--that means I've been running on a structured plan for almost a year--I won't lie. I feel a little lost. With a training plan, I have a schedule to follow. There's speedwork, marathon paced runs, and long slow distance runs. Of course, with my Big Sur training, there was that point where I wasn't doing a lot of running due to injury. But I still had workouts to complete--pool running and cycling--to help me meet my goals. Now that Big Sur is history, the dust has settled. I've recovered fully and I'm back on the road again. But with no training plan in place, I feel a little aimless. 

No time goals? No paces to hit? No distances to cover? Nothing to train for?

Why run at all? What's my motivation?

Because sometimes it feels good to just run free.

Back in the day, when I was just running for fitness and mental health, I didn't train for anything. Sure, I ran a few 5ks and 10ks, but mostly I ran for me. My favorite distance to run back then, and it still is, was 6 miles. I mostly ran 4-5 days/week, but I didn't do speedwork or anything like that. I still remember the day that I ran 7 miles. Pushing my mileage limits, I was out of my comfort zone for sure. I felt exhilarated and scared at the same time. All of a sudden, I had this realization that the sky was really the limit for me. Kind of like when Becky had me swinging on those rings this week. 

I liked those runs because I felt free. I've never been very good at managing stress or pressure in my life and those runs were the one time where I could just go and do my thing. Alone. Just me and my thoughts. Can you imagine what it was like for me to give those runs up when I started training for half marathons and then fulls?

Luckily when she's devised my training plans, Becky has been really good about leaving me at least one or two "free" runs per week that I could do at any pace I wanted. She knew I needed them and she was right. Those were my favorite runs, my free runs, where I could lose myself in my music and just go. Sure, I wear my Garmin on all my runs to track my distance, but when I'm running free, I don't pay much attention to my pace.

Lately, I've seen more and more postings on social media about "running free". For some runners, running free means free of all electronic gadgets. No Garmin, no heart rate monitor, no music. For others, it means running without a goal in mind. Just lacing up the shoes and heading out the door.

Who doesn't love the idea of doing that?

Don't get me wrong, I do set out on a run with a mileage goal in mind. It's kind of a loose goal, though. If a run is going well, I might go farther. And if I'm struggling, I might cut it short. But the whole point of running free is to go with the flow, so to speak. To not worry about pace. To enjoy the run. To "take the long way home".

So now you know where I got the name for my blog.

As I write this, just the idea of running free makes me want to go for a run. I look forward to putting on my shoes and my music and heading out the door. Running free takes me back to the beginning, to why I started running in the first place.

What does running free mean to you? Do you like to run free? Or do you always have a structured plan in place? 

I'm linking up with DebRuns for Wednesday Word, which is freedom. I'm looking forward to seeing everyone else's take on this word!

I'm also linking up with Coaches Corner: Susie, Debbie, Rachael, and Lora host this one!

And with Wild Workout Wednesday! Annmarie, Nicole, and Michelle host the party!