Slowing Down is Hard to Do

"Don't take my speed away from me,

Don't you leave my legs in misery,

'Cause if you leave me, then I'll be blue

Slowing down is hard to do...." 

adapted from Neil Sedaka's Breaking Up is Hard to Do

"Come a come a down dooby do down down..." After last week's disastrous 10k where I had to take a DNF, I've done some sole searching. My mantra since being diagnosed with RA last year has been "finishing is winning". I've felt pretty good about my other races so far this year, but I'm not completely satisfied with how I've run them. Even using the run/walk intervals, I've struggled with pace towards the end of my races which tells me that either I'm running my intervals too fast and/or I need to work on conditioning.

I could just slow down, too. I could. One problem, though, is that I can't get my head around those slower finish times. I know I should just get over it. My head knows it. My heart feels it. But legs just want to go.

If I want to regain some of my speed and finish my races with a time that I can be proud of, I need to train with focus and discipline. The "winging it" method of race preparation that I've done my whole life clearly is not effective for me anymore. While I don't mind using a formal training plan for a full marathon, I've never done anything like that for shorter distances.

How I long for the good old days when the miles came easy! I'll just keep singing corny lyrics in my head and give it my all. I don't know how to do it any other way.

I've had 2 major health events over the past year: my diagnosis of rheumatoid arthritis and menopause. Double whammy! Coincidence? Not at all. As it turns out, that drop in estrogen was like flipping a switch, turning on the RA machine. This all makes sense to me since I really experienced a decline in endurance towards the end of last year. What does that mean for me, as far as running is concerned?

Menopause causes declines in estrogen and testosterone which make it tougher to build and maintain muscle. Fast-twitch fibers decrease too. The lower levels of estrogen make it tougher to process carbs leading to abdominal weight gain (the "menopot"). RA causes fatigue and achy, inflamed joints. While the benefits of exercise for post-menopausal women as well as people with RA are undisputed, modifications need to be made in training regimens. Strength training takes on even more importance. When it comes to endurance training, the rule is to train smarter, not harder.

I have a 15k and 2 half marathons planned for the remainder of the year. I don't plan on DNFing any of them. So what are my plans for fall race training? None of this will be a surprise to any of you since I've been doing most of it already. The big change for me will be discipline and attention to pace, similar to what I did to prepare for my 4 marathons. No more winging it.

How did I do this week?

1. Strength training twice weekly: I'm working out at CrossFit on Tuesdays and Thursdays with Steph. Coach Kate programs our plan and we see her on Tuesdays. Those days are more typical "CrossFit" with intervals. On Thursdays, we work with Coach Sammy Jo and it's all strength. It's actually really nice to have the two different coaches working with us!

Deadlift max 135# today

2. Speed work once weekly: This week on Thursday, I turned those run/walk intervals into speedwork. I pushed my paces to 8m/m for 4 minutes and walked for one minute x 4 intervals. I wanted to do 8 intervals total. I guess it was a little ambitious, but it's a goal. I could slow down my speedwork intervals but I think I'll try to stick to that pace and increase the number of intervals. I'm trying not to think about marathon training 2 years ago when I was running mile repeats at 7:30 m/m. Things have changed in a big way for me.

3. One long slow run per week: Because of my race last Sunday, I moved my long run to Monday and did 8 miles using run/walk intervals. I repeated that same run today. Last Monday's run felt great. Today was a little more challenging for me because I'm having a mini-RA flare with inflammation in my hands and feet. It took a good 3-4 miles before I actually felt ok. While I was upset about my increased effort during those initial miles, as things eased up a bit, I started to feel my mood shift in a more positive direction.

Last Monday

4. 2 shorter distance runs of 4-6 miles per week: Ideally, Tuesday would be a tempo run and Saturday would be a shake-out run. I had a great 4 miler on Tuesday but Saturday's 4.5 miler was really tough in spite of the perfect running conditions. My joints ached and my feet were flapping on the ground, again due to the mini-flare I'm having.

Saturday was cool but beautiful

5. Yoga 1-2 classes per week: I made it to the yoga studio on Wednesday and felt good.

6. Continue morning anti-inflammatory smoothies with added protein: I continue to "drink the rainbow". No red smoothies this week though. Time to bring back the beets!

My plan, while not earth-shattering, feels right. Fingers crossed that I see improved pacing and endurance. Any armchair quarterbacks out there? Feel free to make suggestions. I'm all ears. Even when the conditions are perfect, as they have been this week, running with RA and post-menopause is a challenge. Due to the unpredictable nature of this disease, I realize now that as much as I prepare, my run could be a crapshoot. All I can do is the best I can do that day.

Training for anything? What challenges have you encountered as you attempt to meet your goals? Any suggestions or things that I might have missed?

I'm linking up with Holly, Tricia, and guest host Sara for the Weekly Wrap. To everyone in the path of Irma, stay safe!

5 Juicy Tales from the Trails

I know, I know...today's Friday 5 topic is post-race treats. I'm sort of going along with the theme, but the treats I'm going to talk about are of a different kind. I'm talking juicy sights seen on the run--you know, the kind of things you see that make you go hmmm. Drama. Soap opera material. Hear me when I say that running, particularly long solo running, can be kind of boring. The mind can wander. The eyes take in the surroundings. The runner sees things that can't go unseen and the wheels of the mind begin to spin. A story unfolds. At least for this runner, it does.

Does this happen to you? I don't mind running alone because I'm able to entertain myself with the things I observe while out on the trails. So instead of talking food, I'm going to share 5 stories about interesting things I've seen while out on the run. Sort of "sole food", if you will.

Why Runners Should "Keep it Real"

After I posted yesterday about my race fail from Sunday aka my first ever DNF, the floodgates of support opened. I was overwhelmed and touched by all the messages I received from other runners, readers, and followers. It's humbling and it's amazing how much we all care about each other. One comment that I received multiple times and that stood out to me was: "thanks for keeping it real."

I never gave it much thought that so many people aren't "keeping it real". When I think about it, though, keeping it real is probably the exception rather than the rule. Fitspo? Curated feeds? Humble brags?

Juggling the Weekly Workout Routine

When I think about it, I'm pretty regimented with my weekly schedule. Between working out and going to work, I've got everything very well synchronized. Even when everything falls into place, my routine is a delicate balancing act. It doesn't take much to throw my schedule off track. Summer is especially a challenge. Flexibility is the key. All summer long, I've been moving my workouts around, getting up early just to get them in, or worst case scenario, skipping a workout altogether. Between vacations and fun outings, I've had to do a lot of juggling with my workout schedule. This week was no different.

Runfessions: August Style

Hello? How did we already get to the end of August? The end of summer? The only thing that makes me realize we're there is that I have SO MUCH to runfess. It's almost scary how much builds up over the month. Thankfully, Marcia opens the runfessional every month and she doesn't even hand out a penance. Whew!

On with the cleansing...

Every Day I'm Shuffling....

Shake that!

How was your week? For me, fitness-wise, there was running and yoga and CrossFit. But I also had oral surgery, which also sort of felt like a workout. During the procedure, there was sweating and my heart rate was elevated...aerobic, right?

Anyways, the procedure went well and I was very relieved when it was done. I spent the rest of the day on the couch with an ice pack on my face. Thankfully I felt well enough to return to work on Friday and I hit the road on Saturday with Steph for a long run.

But I'm getting ahead of myself...

The Beat Goes On...

You would think that after such an epic week last week, I'd be in recovery mode.You would be right.

As I sit down to write my recap, I can't help but reflect on the ordinariness of my week. Even though it was a good week, after all the activities I've participated in this summer, I feel like I've got nothing exciting to share. While the low-key week was much needed, we've still got a few more weeks until the official end of summer and I plan on making the most of it.

Runners Just Wanna Have Fun

Am I right?

After last week's RA flare, I was slapped into reality. Laying on the couch last Monday, struggling to move without pain, all I could think was "this is really happening!" followed by "this is NOT really happening!" I was mad and sad all over again. I'm sorry to put it out there, but guys, this is so not fair. I've got things to do and places to be, and spending my days on the couch is not on the plan. Fortunately, the steroids that my rheumatologist prescribed kicked in fairly quickly and I was back on road and the water sooner than I expected. This summer has been filled with water sports and this past weekend was no exception!

Looking for Fun and Feelin' Groovy

"Slow down, you move too fast. You've got to make the morning last. 

Just kickin' down the cobblestones, lookin' for fun and feelin' groovy..." 

~The 59th Street Bridge Song, Paul Simon

Well, what the heck? It's the end of July. How did that happen so fast?

It's been one fun summer, that's for sure. I realize that a lot of you have been sweltering in the heat and humidity, but here in the midwest, overall, it's been a really nice summer. We've had heat and humidity, we've had a lot of rain, but we've also had quite a few nice days. This week was no exception. As always, I try to make the most of the weather and sunshine--it was another busy week.

Like a Boss: Recovery Week

Last Sunday I ran the Humana Rock 'n' Roll Chicago Half Marathon and have been on a high ever since. No, I didn't PR, unless you want to call it an RA PR. But it was just one of those race experiences I'll never forget. By now, you'd think I'd have both my feet firmly on the ground. After all, I had to go back to work the next day.

Here I am, one week later, still feeling like a champion. I spent the week recovering from my race but I have not been sitting on the sofa, eating chocolates and drinking wine. There has been some of that of course, but my recovery week has been nothing short of epic...

Can't Stop, Won't Stop

Disclaimer: As a RockNBlogger, I received a complimentary race entry and VIP experience to the Rock and Roll Chicago Half Marathon. All opinions are my own.

I don't know if you were hoping for my race recap, but as I lay on the couch recovering from today's Rock 'n Roll Chicago Half Marathon, I'm still absorbing what was an epic experience. No, I didn't PR or AG, but RnR treated me like a celebrity. I'm not referring to the VIP experience, which was wonderful and would be worth the extra $$. No, in addition to all that, RnR and sponsor Humana wanted to interview me about running with RA. This also included meeting Kathrine Switzer, which was more than I could have hoped for.

Pinch me, because I can't believe all this has happened!

So while I process my race weekend, for today's post I'm going to recap my week of workouts. I'm not being a tease--I just need to get my thoughts together. In addition, I'm waiting for race photos to include in my recap. I have so much to share! For now, here's how my week leading up to the race went down.

5 Random Tales from the Road

Running gives us so much, doesn't it? Besides fitness and bling, that is. One of my favorite things about running is that running gives us plenty to talk about. Race recaps, product reviews, weekly workout recaps, running advice--I never run out of topics to write about here on my blog.

And then there are the running stories. The weird, random things we see or encounter on the run. Today I bring you 5 random tales from the road.

Summer's Got Me Like....

Ah, summer! It's the time of year we long for during those cold, snowy winter days. The days are long, but here in the Midwest, the season is short. It feels like every free minute is packed as we try to squeeze in as much outdoor time as possible.

This weekend was no exception as I wrapped up my work week on Wednesday night and readied for a full three day extravaganza!

Saying Goodbye to My Coach

You're probably reading the title of this post and saying WHAT? Actually, I'm saying that. I'm still in shock. But it's true. My training sessions with Becky are coming to an end.

About 6 weeks ago, Becky told Steph and me that she was moving to Las Vegas to join the circus. Seriously. She is taking a job with Cirque du Soleil as part of their medical team. It's an amazing opportunity for her. I'm so proud of her for going out of her comfort zone and trying something new! After all, isn't that what she's been pushing me to do for the last 3 years?

Becky asked us not to share this information until the CrossFit box had a chance to let everyone know. I put it in the vault and there it has remained until today. This was a post I did not want to write. I've been struggling to put my thoughts into words. It's so hard for me to say goodbye to someone who has completely transformed my life.

7 Unconventional Tips to Help You Run Faster

Let's face it. Running is HARD. When you are a non-runner, you see runners and maybe you think that it looks easy. A seasoned runner can make it seem that way. What you don't see are the blood, sweat, and tears that have gone into the training that makes that runner's movement seem effortless.

There are no shortcuts to becoming a stronger, faster runner. You just have to run. Sounds boring? I've got some possibly fun, unconventional, and far from boring suggestions to help you become the runner you want to be. All it takes is a pair of running shoes and the desire to move.

Sweet Redemption: Stampede 10k Race Recap

Prior to today, I've run this hometown race 4 times and I've AG placed 4 times. I couldn't decide if I wanted to run it this year. I'm loathed to admit it--yes, this should have been a runfession--that I didn't know if my ego could handle the disappointment of not AG placing this year.

I've accepted my fate and have been doing really well, I think, with learning to living with rheumatoid arthritis. I tell myself all the time how lucky I am to still be running. I know this. I get it. And yet, I'm still not ready to accept that I'm slowing down. 

Last week I swallowed my pride and signed up to run the 10k once again. Best case scenario would be a sub-9 m/m race. Worst case scenario? There are no portapotties on the route. Not AG placing fell somewhere in the middle of those 2 scenarios. As race day approached, I made some changes in my diet with the hopes that I would not have any sort of GI issues. I figured everything else was up to chance.

June Runfessions

Welcome to Runfessions! It's that monthly clearing of the conscience, hosted by Marcia. This month, Marcia's out of town--in Dubai, no less--and she's left me in charge of the Runfessional! It's a big responsibility but I'm up for the task. Come on in, pull up a seat--there's one right inside here-- and share your runfessions. I'm a good listener, I can keep secrets (I like to call myself "the vault"), and I promise you'll feel much better when you're done.

Come on into the jumbo Runfessional!
Maybe we could even have a group session. 

Deep Thoughts on the Run: There Are No Accidents

Although I recently wrote a post about being more mindful on the run, I'm not practicing what I'm preaching. I've been thinking about pretty much everything except for running and lately, my thoughts have been all over the place.

Deep thoughts ahead, so buckle up for the ride. It could get bumpy.

I've been giving a lot of thought lately to the concept of fate. Do you believe in predetermined destiny? Can you influence your path in life? Does anything happen by chance? Or is everything in life already laid out for you?

Work Hard, Play Hard

Summertime and the living's easy. Right?

This year, not so much. Instead of feeling relaxed, I've been feeling a bit overwhelmed this summer as we try to pack in as much fun as we can in the limited free time on the calendar. Taking that leave of absence earlier this year left me with little vacation time. I've got a few long weekends and I plan to make the most of them.

The theme for this summer seems to be: work hard, play hard. 

5 Reasons and 6 Tips to be More Mindful on the Run

I often comment that I look at my running as a moving meditation. There are times when I'm in "the zone" and am completely focused on my run, oblivious to everything around me. While those runs are some of my best runs, for a myriad of reasons, not being aware is probably really bad for me.

Being mindful has become a cliché. That's too bad because being mindful is really important in everything you do. So many times off the road, we are being asked to pay attention to more than one thing. I might be working on the computer and my husband tells me something, but I'm only half listening to what he's saying. It happens to me at work too, where I have found myself writing a prescription while the patient is telling me a story. Do I listen to the patient or finish the prescription, and risk making a mistake?

Staying focused on the task at hand, being mindful--it's something we all need to do more of, both in real life and on the road.