How to Turn a Vacation Into a Runcation

This post is coming to you from somewhere above 30,000 feet. Today I'm jetting off to Austin, Texas with my sister for our annual sister weekend. Every year we go somewhere we've never been to celebrate our birthdays and sisterhood. Our trips are full of food, fun, and adventure. We are great traveling companions and have made a lot of fun memories on these trips.

These trips are all about us. I never plan races for our sister weekend. We do pack our running shoes though because it's always fun to run in a new place! Actually, no matter where I go or whomever I am traveling with, I always pack my running shoes. I can't think of a better way to explore a new destination. My family is so accustomed to my running that it's almost as if they expect me to head out for a run. I always find a way to make it work. No excuses! Any vacation can be a runcation!

Teaching An Old Dog New Tricks

One of the things I fear most about getting older is being afraid to try new things.

You hear this a lot. Change is hard. The whole comfort zone thing.

One of my really good friends got a new car this year. Her previous car was 20+ years old. When I saw her new car, I was stunned. A Cadillac? Isn't that something our grandparents drove? Are we that old? But that isn't what bothered her. For her, the hardest part was getting used to all the technology. She didn't know how to work all the gadgets. She wanted her old car. It was comfortable. It was easy to operate. This new car "beeped at her", she said. She "hated it".

How did this happen? My fearless friend, afraid of a car?

It's funny, because, in my job as a pediatric nurse practitioner, the kids I see all have no fear. They bang on my computer. Grab the otoscope off the wall and play doctor. Operate their parents' phone like a tech expert.

What happens as we get older? How do we prevent ourselves from becoming fearful of new things, new experiences?

Why Can't We All Just Get Along?

It seems like a radical idea these days.

I had this thought on my most recent bike ride when I had yet another encounter with an aggressive driver in a large SUV. I was riding on the road when he drove by me as if I wasn't there. He was so close I could touch the side of the car. There was no excuse for him not to move over. The road where I was riding has a large median strip and there were no cars coming in the other direction.

When I approached the driver at the stoplight, I asked him if he tried to run me off the road. He got defensive. "No, I did not try to run you off the road," he replied. I told him I was glad about that and asked him to be more careful the next time.

As I rode away, I fought tears.

This is getting old. But it's not just the bike.

Why are people so mean?

I don't know about you, but I've noticed just a general loss of kindness and civility these days.

Capturing the Radiance of the Sun: Taking Photos for Instagram

One of my favorite things to do is taking pictures with my iPhone. I've always had cameras but never seemed have the knack for capturing the right shot. Maybe it's because I was limited to film and had to wait for my pictures to come back from the lab. With digital photography and my iPhone, I get to see my pictures right away. I'm always amazed at the quality of photos I grab with my iPhone. I've been able to experiment and hone my picture-taking skills. Some filtering helps enhance what I capture as well.

I get a lot of requests for advice on taking fitness photos. I like to play with the sun and the sky and I thought I'd share some of the things I've learned with you. I'm no expert, though. A lot of what I've learned has been through trial and error, and there's been some dumb luck too. You know, right place, right time...

Today, I'm going to share some of my secrets for capturing the sun in my photos!

So I Run...

No one tells you how hard it is to be a mom.

When my boys were younger, being a mom was easier. Little boys, little problems, right?

Hugs and kisses and wiping tears away. That's all that I needed to do.

Now? Not so much. Big boys, bigger problems.

"A mother is only as happy as her unhappiest child". 

So I run.

A LIfe Without Running...

Imagine if you will, a life without running.

Maybe you can.

I've given it some thought. I've had a tough go of it this summer. I've finally conceded to this relentless PF and pulled back on my mileage and my pacing. By doing so, I've lost a lot of fitness. Combine that with the heat and humidity of summer and my runs have been really tough.

I miss those easy 8-10 milers that I normally run on the weekends.

I miss the fast paced 5-6 milers I bust out during the week.

I miss training for a race.

Right now, I'm happy if I can finish 4 miles without stopping to walk.

I blame the weather and PF but is there more contributing to my problems with running?

Is this the inevitable slowdown that comes with aging? Can I accept that? Should I just hang up my shoes?

People do stop running as they get older. The proof is in the numbers. When I moved from the 45-49 age group into my current old lady group, the drop in the number of participants was dramatic. Arthritis happens. All that wear and tear on the joints takes a toll.

What Makes You Happy? Deliriously Happy?

What makes you happy?

Not just happy...but so happy you feel delirious? High? Euphoric? Living a dream?

I can think of a few things.

Ben and Jerry's Karamel Sutra.

Kayaking with my son this past weekend. Listening to music on my car stereo that my oldest son installed. Actually anything with my sons at this point!

Sunshine and a warm breeze. Time on the water. Toes in the sand.

An unexpected thoughtful gesture from my husband.

Petting the fur of my new little pup.

And a great run. In a beautiful place.

Although I've had a lot of runs that felt easy and joyful, my most memorable runs, the ones that have brought me that feeling of joy, that runner's high, have been after crossing the finish line of a marathon or a half marathon. There's something about running hard for a long period of time that makes me feel so complete.

Most recently, my most joyful race was that Big Sur Marathon. I know I keep referring to it, but Big Sur was THE marathon for me. It was a lifelong bucket list race. I fought so hard through my training--dealing with plantar fasciitis--to get to that start line. When Kristina and I crossed the finish line I was overcome by emotion. I didn't feel that euphoria immediately. It wasn't until later in the day after my husband took me out for lunch and a yummy victory beer that I started to realize what I had accomplished. That amazing feeling of savoring my accomplishment lasted for a long time after the race. I still smile when I think about the whole experience. In fact, today someone just asked me about Big Sur and it was like I was transported back to that day.

Pretty sure I was one of the happiest people there.

Ahhhh. The euphoria washes over me just writing about this. It's not like I ran fast or won the thing. But I sure felt like I did.

How often do we get to feel like this? Getting to live a dream come true?

This feeling of delirium, as it relates to running, feels almost like falling in love.

We do fall in love with running, don't we? Not the training so much, although I look back on all my marathon training journeys with fondness. There's such a sense of accomplishment to working so hard for 12-20 weeks, culminating in a big race.

What sticks with us, though, is the feeling of crossing the finish line.

Although I've run quite a few half marathons, some very memorably, crossing the finish line of a marathon is a feeling unmatched by almost everything in life.

Not only Big Sur but after crossing the finish line of last fall's Chicago Marathon, I walked around the marathon village in a daze. A happy, euphoric daze. I felt somewhat delirious. Sure, I just ran 26.2 miles in the heat. But that wasn't what made me feel delirious. I chalk it up to beating down those negative naysayers in my head that told me to quit.

Sometimes finishing is winning. And having your teenage son come to your race? That's winning too.

I can't ever get enough of this moment.

It feels amazingly good to have those races under my belt.

At this point, I am satisfied with my accomplishments. I am happy.

Deliriously happy.

What makes you feel happy? Have you ever done anything that has brought you that feeling of "deliriousness"? If that is even a word...

I'm linking up with Deb Runs for Wednesday Word, which is delirious! This was a tough one!

Also Wild Workout Wednesday! With Annmarie, Nicole, Jen, and Michelle!

And Coaches Corner! With Debbie, Rachel, Lora, and Susie!

Music to Get Lost by

Anyone who reads my blog knows that I love to run to music. Actually, music makes everything better.  I have a heinous commute to my job and music makes the drive tolerable. Recently, my oldest son updated my car stereo to a Bluetooth (no more tickets for talking on the phone while driving!). I've always listened to music in the car, but now with my new system listening to my favorite tunes is a special kind of pleasure. Road tripping takes on a whole new meaning when you have the right songs to pass the time.

The same thing goes for the run. With the right song playing through my earbuds, I feel as if I can fly. I have playlists for normal runs and for speedwork. For a big race, I make special playlists full of my current favorites. There are certain songs that just make me want to set the pace on cruise control. Those are my LSD* songs. Running slow is a challenge for me. The right music helps me pace myself on those long runs.

My only prerequisite for my long run songs is that they have to be familiar to me. I like to sing along sometimes. I also like to mix it up with new music--so if it has a good beat and I can run to it? Sure, why not?  Eclectic much?

Yep, I'm that runner.



Caveat: It's important to stay alert, especially if you are running alone. But there is nothing better than the right song to move you down the road or trail. If you're hurting, there's nothing better than singing to help the pain go away.

Plus you can ponder the lyrics.

Scaramouche, scaramouche, can you do the fandango?

I didn't name this blog Taking the Long Way Home for the fun of it. I like to get lost on the run.

What are your favorite songs to get lost to? Do you like to sing along to songs on the run? What do you think scaramouche means? What was Queen thinking?

By the way, I had the 45 RPM of this song when I was in 4th grade. Let that soak in...

If you want to check out this playlist, follow me on Spotify!

*LSD=long slow distance. What did you think I was talking about?

I'm linking this post up with Deb Runs, who hosts Wednesday Word! Today's word is lost. See what everyone else says..

I'm also linking up with the ladies at Wild Workout Wednesday! Annmarie, Nicole, Jen, and Michelle host this fun gathering of bloggers!

And Coaches' Corner! Do you think the coaches let their trainees run with tunes? Ask Debbie, Susie, Lora, and Rachel!

Sh** or Get Off of the Portapotty

Oh no.

You're the runner who arrives late to the race. The corrals are getting ready to close and ignoring the call of nature, you squeeze into whatever corral is open. Even if it's not the one you are assigned to.

Maybe you signed up at the last minute for the race. Got in under the wire. Picked up your bib on race morning. You're feeling the pressure, trying to get ready to run the race.

Or maybe you signed up for the race that morning.

You get in line for the portapotties. All the lines around you are moving forward except for yours. And it's last call for the start.

What to do? Do you ignore the thunder from down under? Rolling the dice and risking a code brown on the race course? Or do you heed the warning signs and risk missing the start of the race?

Sorry for the crude title to this post. But have you ever done this? I think most of you know what I'm talking about here.

There has to be nothing more panic-inducing for a runner than not being able to take care of business prior to a race. Can't get out the door in time? Stuck in traffic? Late to a race?

Imodium, anyone? It doesn't always work.

It might surprise a lot of you that in general, I'm somewhat of a procrastinator. As type A as I can be, I'm not great about planning ahead. I often sign up last minute for a race. I've run a lot of races but I still can't get it together on race morning.

I put the "pro" in procrastination.

Even though I may be a procrastinator I am good at prioritizing. One of my priorities is making sure that I don't have any unexpected surprises along the race course.

Sh** happens. Especially to long distance runners. No one wants to talk about it. It's one of those unpleasantries we have to deal with. And if it hasn't happened to you, you've run up behind a runner who has.

Don't you wonder what the elites do about this? Does Shalane have potty problems?

Even though I may wait until the last minute to sign up for a race, I make sure I give myself plenty of prep time on race morning to make sure--ahem--that there are no unexpected surprises. Which includes getting to the race with plenty of time to spare. There have been a few races that I've gotten to the start late. It's not a good feeling to cross the start line with unfinished business rumbling in your tummy.

Pretty sure you catch my drift. Well, actually, I hope you don't. Ahem.

While I can't control everything, I do the best I can by:

The week before a race: My diet is bland. Boring. No salads. Nothing green. No corn. No beef. Lots of cheese, chicken, bread, and low fiber foods. Foods that are easy to digest. My family complains.

The night before a race: Thin crust cheese pizza. A glass or 2 of wine. Tried and true. I had a friend who had shrimp scampi the night before a race. Garlic and butter were not a recipe for success. I also review the race course and check out the location of the aid stations. Knowledge is power.

The morning of the race: Coffee for motility and energy. Cereal for a blood sugar boost. Orange juice and vitamins. A few trips to the bathroom before I leave the house with plenty of time to spare. I make sure to have extra wipes in my waist pack. Just in case.

Before the race: While in line for the portapotty, I sip on my secret weapon. I take 8-12 ounces of Tailwind Nutrition to keep my blood sugar up and to hydrate. After using the portapotty, I get back in line again for insurance.

During the race: I take frequent sips of Tailwind. I try to time my sips with every song on my playlist, which usually turns out to be about every 4 minutes or so. The goal is 24 ounces of Tailwind every hour.

This plan of action has worked really well for me the last couple of years. Sometimes it's a little warm and I need to drink extra water at the aid stations. Sometimes it's a little cool and I have to stop to pee. One time I left my Tailwind bottle in the car and you can bet that I sprinted back to grab it. With no time to spare to start the race, I even gave up one of my prized portapotty trips.

No matter what fueling plan you have, make sure you test it out before you race. My final advice here is "nothing new on race day." Unless you are a gambler.

All in the name of success. All with a little planning ahead.

Are you a procrastinator? How do you plan for the unexpected on race morning? Any horror stories to share? What fuel works for you?

Have you entered my giveaway? Check out the featured post on the sidebar and enter to win a pair of SKINS DNAmic compression gear!

I'm linking up with DebRuns for Wednesday Word. Today's word is procrastination. Of course, I'm writing this post at the last minute....

I'm also linking up with the ladies of Coaches' Corner! Debbie, Lora, Rachel, and Susie all have great info for all of us!

And Wild Workout Wednesday! Annmarie, Nicole, Jen, and Michelle are the hosts!

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.