Spring forward...slowly...

One thing I like about my long runs, besides the running part, is that I have a lot of uninterrupted time to myself. Sometimes I just lose myself to the tunes that are playing in my ears and sometimes I do a lot of thinking.

Today was a thinking kind of day.

For the first 3 miles, I reflected on my week. I was really excited to get outside and run this morning. The temperature was above freezing and there was no wind. My legs felt light and my run felt effortless, so I didn't even really pay much attention to pace or anything. I thought a lot about my son and where we're headed next. He went back to school this week, and things went well. Together with the school, we've got a pretty good plan in place to help him be successful. We were all feeling pretty good about that. I'm still feeling a little unsettled about the future, because there's no predicting what's to come.

Kind of like what happened next on my run.

My plan was to head over to the retention pond, where I do so much of my training. I like running there because it is a flat 2 mile loop and there's a bathroom, which is even open in the winter. I haven't run there much this winter because the path gets really icy in spots and the park district doesn't do the best job keeping it clear. I figured with the warmer temperatures, the ice would be gone.

I figured wrong.

The snow may be retreating but that's pure ice on the path behind me.

The path was clear for about the first 3/4 mile and then it became treacherous. Black ice, thin ice over water...the path was impassible in spots. I ended up having to walk about 1/2 mile and that was even difficult. My mood turned from optimistic to grumpy. I cursed the park district for their negligence. Seriously, how hard would it be to throw some sand down so we could get some traction? As I carefully moved along the path (that mile was 10:35 on my Garmin), I felt a tug in my right groin as I tried not to slip and fall. I cursed myself for my stupidity, for thinking that the path would be clear. It's like this every spring when the snow begins to melt. That thaw/freeze cycle that makes getting around tough. Every year, as soon as the temperature begins to rise, I'm so impatient for better running conditions. I should know better.

I headed off the path into the neighborhood that surrounds the park and began to run on the road again, resuming my normal pace. My mood remained pretty negative, though, and as I moved along, I thought about all the things people said to me about my son this week. People try to be helpful but instead say insensitive things that hurt. Some have questioned the way my husband and I have chosen to manage his issues. I have a pretty thin skin. I started having thoughts of self doubt about my parenting abilities.

Because the path was so icy, I couldn't complete risk another loop and so I headed back to my neighborhood, knowing I'd have to stay on the roads and reconfigure my route to get my 8 miles. That made me unhappy too. I almost stopped and called my husband to come and get me. Seriously, I was so over this run. But my half marathon is next week, and how stupid would it be for me to quit on myself? And really, it was only 8 miles. I was lucky I didn't have to do more. I swear, I am my own worst enemy.

This guy's really got the moves!

So I kept moving forward. Because, as moms and runners, that's what we do.

The most extraordinary thing happened next, though. Yesterday, I put some new music on my playlist. Sometimes when I pick out songs, I don't always know if a particular song is going to work for a run. I kept seeing a new song, Push-it, by iSHi, on several Spotify workout playlists. Well, this song came on and yes, I made a good choice. This song lit a fire in my blackened heart. All of a sudden, yes, I "pushed it" as I felt a spring in my step. My pace picked back up. And I felt my mood lift. Isn't it amazing how a song can do this?

I salvaged what could have been a really bad run. I could have quit when I wanted to. And had that black mood carry me through the rest of the day. Even though it wasn't my best run, I knew I couldn't help it, with the conditions I had to work with. And in spite of that really bad mile split, where I had to walk, my last mile split was 8:36.  I finished with an average pace per mile of 9:01. Seeing that put a smile on my face. I hope I can bring that tenacity, that push to my race next week.

And I hope that confidence extends itself to my parenting. I need to shut out those voices of self doubt and not let comments of others bother me. I like to follow my gut, as you know, and my gut is ok with what we're doing right now. The plan is always subject to change.

Everyone is a parenting expert.

Do any of us really know what we're doing?

I had some thoughts on the run, comparing my run, my problems with my son, the cycle of early spring. Spring is really a metaphor for life. It's a time of new beginnings, right? Spring is the time of saying goodbye to the bitterness and ugliness of a long winter. But the change in the environment doesn't happen overnight. Little by little, we see some signs of change. The birds start to sing, loudly. I'm hearing that! I smelled skunk on my run, definitely a sign of spring, but not a welcome one. Crocuses and daffodils sprout up through the brown grass. Once the snow melts, the grass starts to turn green. Buds appear on the trees and then begin to open. For me, having all that color is so pleasing after the bland palate of winter.

And the same goes for life. We move forward, but slowly. Letting go of the past, of old habits, is never easy. I see signs of hope, of positive change.

I'm not a patient person. But I'm trying.

Day by day.

Linking up with Tara at RunningNReading for her Weekend Update! Make sure you check out the other blogs!

The perfect fit

Sorry about the swear...

Sorry if you thought this post was about shoes.

Over the past year, I've gotten a lot of questions about my training plan for my last marathon and also about my coach. I write a lot about my coach, Becky, who I work with once weekly and who trained me to run a 1h 10min PR at my last marathon. How did I end up with a CrossFit coach instead of a running coach? How does a runner find the right coach?

A couple of years ago, frustrated with slowing mile splits and nagging injuries, I decided to look into hiring a running coach. This seemed so self-indulgent to me--after all, only celebrities and elite runners have coaches, right? First world problems....But I wasn't ready to accept my slowing down as an inevitable part of the aging process. I figured that it would be worth it to see what a coach might have to offer. After ruminating out loud about this one day at my yoga class, a fellow student mentioned that a new coaching business opened around the corner from the studio.

How great! It was meant to be, right? Impulsively, because that's how I roll, I headed over there right after yoga class. The storefront was closed, but I knocked on the door, and the coach let me in. I told her what I was thinking about and she gave me her spiel. She was a former collegiate athlete, she told me. Talked about what she would do for me. I'd have to stop running. There would be "lots of drills". She'd rework my running form. She talked a lot. I couldn't get a word in. Wasn't this all about me? How does she know what I want and what I need if she's doing all of the talking? Doubt began to form in my mind, but I signed up for an evaluation the following week.

I left, feeling unsettled about my conversation with her. The evaluation was really expensive. And her philosophy, to have me stop running while she reworked my form? Do I really need to change my form? I've resisted all the fads: Chi Running, Barefoot Running, Changing from heel striking to forefoot striking, Running in costumes--ok, that last one doesn't have anything to do with form. I'm in my 50s, and the idea of reworking my running form just didn't feel right to me. I've been sidelined for injury and illness a few times in my 20+ years of running, and coming back is always hard. When I first was put in orthotics, it took my 8 weeks to get used to them. I didn't want to stop running. I didn't want to do anything drastic. I was looking for a way to run healthy.

You know how they say go with your gut? Well, mine was working overtime. Red flags were everywhere. I couldn't ignore this uneasy feeling I was having, so I called my friend Karen, who, with her husband, owns the local CrossFit box, to discuss this with her. Karen agreed with me that she didn't like what she was hearing. She talked to me about Becky, who along with being a CrossFit coach, is also a Corrective Exercise Specialist. Karen suggested that I meet with Becky, free of charge, for an evaluation. We also talked a lot about her husband Jim, who is former Ironman and marathoner, and who has been doing CF endurance workouts with a great deal of success. While I wasn't sure that working with a non-runner was the way to go, my gut liked what it was hearing, and so I cancelled my appointment with the running coach and met with Becky.

What a relief! To be done with my sweaty run? Or to have dodged a bullet in the form of an overzealous running coach?

At that first session, there was no running, no gait evaluation. Instead, Becky had me do some squats and lunges, while she photographed me. When we met again, a few days later, she talked about what I needed to work on. My hips, particularly my left hip, were weak. She wanted me to bag my orthotics, which I was still using at the time (they're gone now). Her other big concern? My posterior chain aka my glutes, which were not firing. I know what you're thinking. But that isn't the kind of firing she was talking about. I thought all this sounded reasonable. I figured I'd give it a go and see what happens. We began to work together, doing basic rehabilitation exercises weekly, with homework.

Becky told me that she was not a runner and didn't know much about running. She also told me that my running would be my own. I liked that. Meanwhile, as I worked with her over time, I noticed a gradual, positive change in my running. I started having fewer aches and pains. My stride became more efficient (economy!) and my mile splits started becoming faster. Feeling encouraged, I did everything she asked me to do. Eventually, we moved on from the rehab to more CrossFit type exercises. She had me start lifting weights, doing intervals, and some plyometrics. We worked on core strengthening, which has always been my nemesis.

No longer my nemesis! :)

If you have been following me, then you know the ultimate reward was my marathon last fall. When I won the free entry to the Chicago marathon, Becky developed a training plan for me. My faith in her ability to bring me to the finish line was 100%. And for the training, I gave control of my running to her. I followed that training plan to the letter, with the exception of substituting one run for a bike ride when some mama drama at home threatened to derail my mental toughness training.  Oh, and we worked on that too...

Becky and me, pre marathon!

Not everyone can find a coach that is a perfect fit. But you don't have to pick a coach just because they're a coach. In the spirit of the Friday Five linkup, here are five things to think about when you are shopping for a coach:

Nothing like someone by your side to push you on!

1. Virtual vs live? On my FB feed are quite a few folks who are advertising themselves as coaches, developing training plans for runners. I don't think there's anything wrong with that except that there is nothing like meeting with that person and getting feedback. Not everyone has access to a gym and if you do use a virtual coach, make sure that they really know what you're looking for. And with Skype and FaceTime, there's no excuse for not having live interaction!

2. One size fits all is not the way to go. Make sure that your training plan is personalized to your abilities and needs--my biggest mistake with my first marathon was using a training plan that was one size fits all (I followed one of Hal Higdon's plans). If you find a coach, you want a coach who interviews you, gets to know you, and develops a customized plan based on your needs. In addition, your coach should be willing to modify the plan based on progress or lack thereof. Nothing should be set in stone.

3. Does the coach incorporate cross training into the mix?  I'm a huge believer in not living on miles alone. As a matter of fact, if all you do is run, you may stop seeing progress and even become injured. Unless you are an elite runner or a genetic mutant,  a lot of high mileage is going to break you down. I'm not saying you have to do CrossFit. Time in the gym, weights, intervals, cross training activities, and yoga are all important components to making you a stronger runner. And there's plenty of evidence to support this.

4. Your coach does not have to be a runner.  I know this seems counterintuitive. Having running experience certainly is a plus. But no matter what their background, make sure your coach has training, experience, and certification to back them up. They should have background in training athletes, physiology, nutrition, sports psychology, and biomechanics. Ask for references. Anyone can advertise themselves as a coach. The woman I first met with, the running coach, only had experience as a collegiate runner--no certifications, no formal training. Yet, she's got a booming coaching business. Heck, I could be a coach too!

5. If it doesn't feel right, move on--I'm a huge believer in going with your gut. If you don't like what the coach is having you do, tell them or find another coach. Don't waste time and money working with someone who isn't a good fit. It may take a few tries to find the right coach.

So where do you find a coach? I already talked about virtual coaches, and RRCA and USATF has a listing of all their certified coaches on their website. Some local high school cross country coaches will coach runners on the side. Check with a local running store for names of coaches. Running clubs are also another good resource. Talk to running friends. If you want to go an alternative route, like I did, check with the local gym or CrossFit box.

I have to say that working with Becky is the best thing I have ever done, fitness-wise. I have never refused to do anything she has asked me to do, although I came close last week when she had me carry that 50# sack on my back while doing lunges. She is tough but listens to me. We make a good team. She doesn't shower me with praise but when she tells me good job, I know she means it. I know how lucky I am.

While I at first balked at paying for a weekly coaching session, the returns in the form of strong running and self confidence have been amazing. I used justify this because I don't belong to a gym, so I don't pay monthly fees for that. I don't drink Starbucks and I pack my lunch for work. Now I figure that this is a priority for me and something I'm willing to pay for. You have to decide what's important to you. At age 52, becoming a stronger runner is a choice I made. No regrets.

Do you have a coach? Virtual or live? Runner or non-runner? Share your experience!

I'm linking this post up with the DC Trifecta: EatPrayRunDC, Mar on the Run, and You Signed Up for What? for their Friday Five link up! Be sure to head on over to their blogs and see what everyone else has to say!

I'm also linking up with Jill Conyers for Fitness Friday! It's always fun to check out the blogs on this link up too!

30 days of yoga! #TaketheLeap

Another almost wordless Wednesday post, I thought I'd post a few of my favorite poses from the past 30 days. The yoga streak may have come to an end, but the yoga won't stop for me. I have absolutely loved sharing my yoga with everyone, and I hope that a few people have found peace, fun, and flexibility in some of the poses. Thanks for playing along! And thanks to #prAna and #fitapproach for sponsoring this fun challenge. Namaste.

I'm linking up with Workout Wednesdays on Divas Run for Bling! Be sure to head over and check it out!

Stay thirsty, my friends

Today's Tuesdays on the Run linkup topic was too good to resist. I'm a little late to the party (so what else is new?) but I can't resist sharing what is my absolutely favorite post race treat.

I made no secret of my main goal for the Chicago Marathon last fall. Oh sure, I wanted a PR. A sub 4:30 finish time. But my main goal was to feel good enough to enjoy a beer at the finish line. Now, if they had been serving Michelob ultra or something crappy like that, I don't think I would have been so enthused. But Chicago's own local craft brewery, Goose Island, had a truck parked at the finish line and they were handing out 312 Urban Ale.

I'm not a huge beer drinker, actually, I'm known more for being a wine drinker, but when I do drink beer, I drink something tasty. Maybe Dos Equis. No Miller lite, no Bud lite, and certainly no Michelob 64 for me. If I'm going to drink beer, I want to enjoy the flavor. Last spring, I ran a local race, the Lakefront 10 miler, which is organized by the Chicago Area Runners' Association. Lagunitas, another craft brewery, was opening up a brewery and tasting room in Chicago, and decided to serve beer at the finish line. Runners got a full pint glass of their IPA. Yep, at 9:30 in the morning, I was enjoying this with my new young friends. What the heck? I just ran 10 miles! I was celebrating a pain free run--at the time I was dealing with a foot injury and almost sat this one out. I could have had a few more beers because so many people were handing us their beer coupons. I kept thinking, are you crazy? I had to drive home from the city, so I held myself to one beer.

Sweaty and satisfied with my Lagunitas IPA

When I ran Zooma last summer, there was wine at the finish line. As much as I love wine, that just does not appeal to me after a hot, sweaty run. But I felt so ill at that race--it was 80F and humid--that I don't know if I would even been able to down a beer. I was able to finally get a chocolate Muscle Milk light into my stomach--and that was nasty.

Is beer a good post run recovery drink? A study presented at the 2014 American College of Sports Medicine annual meeting attempted to explain just that. The study found that beer is not as good for post run hydration and electrolyte replacement as a sports drink. But a beer will provide fluids, some electrolytes, and some carbs. In another study, researchers suggest that adjusting the content of beer to provide more electrolytes and lower alcohol would make beer a superior post run recovery drink. But the researchers noted that since beer is essentially plant based, there are lots of other naturally occurring substances that are good for your health, and in fact, beer may be just fine as a recovery drink the way it is. 

And it just tastes so darned good! 

That smile? Is the PR? The 4:17 finish time? The Goose Island 312?

Here are some of my personal favorites:

Goose Island 312 "urban" wheat ale

Lagunitas IPA

Hefe Weissen (German Wheat Ale, served in a tall glass) -so many good labels

Capital Wisconsin Amber -Lager

New Glarus Spotted Cow (only available in Wisconsin)

Blue Moon -a belgian white wheat

For more info: 

http://www.npr.org/blogs/thesalt/2014/03/05/285693136/beer-as-a-post-workout-recovery-drink-not-as-crazy-as-it-sounds

http://www.runnersworld.com/health/how-does-beer-impact-recovery

Be sure to head over to Tuesdays on the Run aka MCM mama, Run the Great Wide Somewhere, and My No Guilt Life to see what everyone else likes after a run...

#Run this Year 2015! February summary

Saw him this morning on my run. He may even have waved in solidarity...

For the Chicago area, this has been the coldest February and the snowiest February on record. I know other parts of the country have been affected too. My Facebook feed is full of posts from friends who are struggling to meet their running goals and/or train for races, including Boston. This winter has tested all our resolves. How did I do with my goals this month?

While I continued to train for what I hope is a sub-2 half marathon, the half marathon I'm training for has changed. Because of continued mama drama at my house, I pulled out of the Sarasota half marathon and cancelled the first half of my trip to Florida. This was a difficult and heartbreaking decision for me. I've had my eye on this race for 3 years. But putting my priorities in line was more important, and my son comes first. However, I didn't want to let all that training go to waste, and so I found a local half marathon on March 14, the same weekend as Sarasota. The silver lining is that 2 of my friends, my tribe, were planning on running it, and so I'll be in good company. I've got Sara riding down with me to keep me company. I won't lie, though, I'm certainly not as excited about this one as I was about Sarasota. Maybe next year...

I've got the weight of the world on my shoulders or at least it seems like it....still sore 3 days later...

Anyways, my training continues to be a bright spot in what was otherwise a challenging month for me. Becky and I completed my heavy lifting cycle and now she has had me doing CrossFit intervals. Lots of burpees (my nemesis) and time on the rower. The hardest thing she's had me do was lunges with a 50# sack of shit  something on my shoulders. As I write this, I'm still feeling pain in my glutes. My foam roller and I have been inseparable the last couple of days. But I'm not complaining. My mile splits on all my runs have been fast, my hamstrings have been cooperative, and I've been finishing my runs with a smile on my face, even in spite of the cold.

Lots of snoga this month. Half moon on the run.

For the month of February, I also participated in the #TaketheLeap 30 day yoga challenge. Similar to a running streak, I've done and posted a yoga pose every day. This has been really fun for me, and it's been nice to see the pictures of myself in various poses, since I never have seen myself doing yoga. Some are prettier than others... Some of my friends want to continue the streak, but it has been challenging at times to get the poses in and posted, and so I'm on the fence. I found another yoga challenge,  this one on instagram, 30d of handstand prep, sponsored by Alo, and that might be kind of fun. I will continue with my weekly yoga session though.

The blog continues to grow! This month I received news that I was accepted as an ambassador for Girls Gone Sporty! And even better news, I was contacted by The Active Times to be a featured blogger and maybe write some articles for them. I'm so excited about this opportunity. I also was featured on Another Mother Runner--not once but twice, once for a story I submitted about breaking up with a unwanted running partner and for my frosty running selfie that I posted in one of their weekly piles of miles posts on Facebook. Writing is my passion, and I'm really thrilled to have all these opportunities coming my way. I also launched the Taking the Long Way Home Book Club and am really happy about the response. The linkup will go live March 14. Have you picked up the book yet? Click on the link to learn more.

My boys and me. Hoping for some more magical sunsets on our trip this year.

But in spite of all this good news and good running and good training has been the black cloud of the mama drama looming over me. I've written a little bit about it, actually, I write about it almost every time I post because it's always on my mind. He's on my mind at work, when I see new parents with their infants and I think about all the dreams they have for their child. I think about him when parents of toddlers share their struggles with me--oh, I'd go back to those days in a heartbeat. I look at him and my heart just breaks. Do you know that feeling? As mad as I get at him (and let's just say those slam balls Becky gives me to do are therapeutic), I just love him all the more. All I have to say is that raising teenagers is tough. Some kids are easy and just move through adolescence without any major issues. And others struggle...with self esteem, acceptance, trying to find their place in this very challenging world. As his parents, my hubs and I continue to take this challenge day by day, and stay optimistic that he will find his frontal lobe and start thinking logically. Either that, or I'm going to call the neurosurgeon and see if he's willing to do a transplant...

Goals met. Miles total 102; YTD 209

So that's February! Overall, it's been a productive month. I'm hoping for a PR in 2 weeks...and then we head to the beach for some R and R and R. Rest, relaxation, and running!

How was your month? How are you doing on your goals?

I'm linking this post up with Tara at ReadingNRunning for her Weekend Update. I'm looking forward to reading her LR Marathon Race Report! Head on over and check it out.

For geeks only

As part of my job as a pediatric nurse practitioner in a busy teaching practice, I get the opportunity to attend weekly Grand Rounds. This is a one hour educational lecture, presented by a resident or attending, with a different topic every week. I love to learn and Grand Rounds is always really interesting. This past week, I attended a lecture by Philip Skiba, DO, PhD, MS, who is the director of our Sports Medicine department. The topic was Assessing Sports Performance. Dr Skiba has done a lot of research and lecturing on this topic. He's also coached many elite and olympic level athletes. So for today's blog post, I put on my science nerd hat and share some of the highlights of his talk--this was a topic near and dear to this runner's heart. Besides, it was fascinating.

Nope!

Dr Skiba talked a lot of performance of runners. Since this was a medical lecture, the information was pretty scientific. He used a lot of graphs and mathematical formulas. I even heard the term Krebs cycle tossed around! That was a nightmare blast from my biochemistry days! Who knew that I would need to remember that again? But he also talked a lot about some important concepts behind why we train the way we do. I'm going to try to sum it up here without getting too technical, and to prepare this post, I had to do a lot of background reading. Hopefully, I'm able to simplify it enough that it will all make sense and you can apply some of the concepts to your training! I also thought that his lecture helped me understand why we runners train the way we do, and why the work Becky has me doing, in the form of heavy lifting and interval training, is really having a positive impact on my running.

Dr Skiba introduced the concepts of critical power and VO2max. Critical power is the rate at which you can maintain your pace without exhaustion. Some of us refer to this as endurance. If you are very aerobically fit, you will have a high level of critical power. Critical power is a number that can be determined in a lab. Elite athletes train using knowledge of their critical power. If you run beyond your critical power, you start to become fatigued and your performance starts to suffer.

VO2max, also known as aerobic capacity, is the ability of the body to utilize oxygen. Having high critical power and high VO2max means you you can perform at a high level without exhaustion, without going into an anaerobic state (produce lactic acid), or become fatigued. Athletes who have a high VO2 max can perform at a higher level because their bodies have the ability to produce more energy. This explains why a lot of endurance athletes use the banned substance, epo, because this substance helps increase red blood cells, which carry oxygen in the body. More oxygen means increased aerobic capacity. BTW, the maximum allowable hematocrit for professional cyclists is 49.5%. You and I are probably sitting around 36%.

Lactate threshold is another determinant of performance. Lactic acid is a byproduct of metabolism, and begins to build up when you're working hard. Lactate threshold is the level of exercise at which lactate begins to accumulate in the blood. The more fit you are, the longer you can perform at lactate threshold. Lactate threshold is usually about 80-85% VO2max for fit athletes. Lactate threshold is probably the best predictor of performance. And even though conventional wisdom says accumulating lactate is bad, that isn't true. The body can use lactate for fuel and it does during endurance activities. However, increasing lactic acid levels does lead to fatigue.

Economy also plays a role in performance. Running economy is defined as the volume of oxygen consumed at submaximal speeds. An athlete who has a very efficient stride will be able to outrun another athlete who has a higher VO2max, simply because he is using less energy. Body weight is another factor that affects performance. Increased body weight has a negative effect on your VO2max. Also, the heavier your legs are, the lower your running economy. You will run slower than you would with a lower body weight.

There is only so much a runner can do to improve VO2max and critical power. Most of that is genetically determined. But there is some room to improve both parameters. In fact, newer, less conditioned runners can show much more dramatic improvement in these areas that experienced runners. In addition, some of us have more slow twitch muscle fibers (good for endurance events) and some have more fast twitch muscle fibers (good for sprinters). But because no one has 100% of either type, there is some evidence that training can alter this as well. One thing you can really have an impact on is your lactate threshold, though, and that is the focus of a lot of training plans.

Slow vs fast

I need to mention here that just because a person tires out quickly when trying to run long distances doesn't mean they have mostly fast twitch muscles. Keep in mind the concepts of VO2max and critical power. If you run faster than your VO2max you will fatigue very quickly. This has more to do with conditioning than anything else. I had to put this in here because I've actually had non-runners tell me that they "can't run long distances" because they only have fast twitch muscles, that they are more of a sprinter. Girlfriend, please. Pace yourself.

What does all this scientific information mean for the recreational athlete? What if you don't have access to a lab to measure your critical power or your VO2max? How do you know what your lactate threshold is? Can't I just run with my heart rate monitor and be done with it?

There are a few things you can do to improve your VO2max/aerobic capacity. Think intensity, not training volume. That means that stop the madness with the high mileage training. Studies show that HIIT (high intensity interval training) is better at increasing VO2max than endurance training. Some examples are intervals and speed work. A way to increase your lactate threshold is to train at higher volumes of training with your efforts at higher than resting intensity. Think tempo runs. Strength training has also been shown to increase VO2 max, lactate threshold, and running economy. It doesn't have to be all about high mileage.

BTW, while heart rate training has a place in all of this, it is important to know that heart rate monitors do not predict aerobic capacity. All the heart rate monitor tells us is how hard we are working at that moment in time. But monitoring how fast your heart rate goes down after an activity is a predictor of aerobic fitness. A more fit person will recover more quickly.

I walked away from this lecture both awed and overwhelmed. I had no idea that there was so much science behind running and cycling performance. I reflected on this information a lot over the past couple of days. This is the kind of testing and training that is utilized with elite athletes. That's a lot of pressure. I can see why a lot of elites might be tempted to dabble in banned substances, just to see those numbers improve. We mere mortals focus on mile splits. Imagine having your runs broken down into all those numbers and graphs. Seems to me that it kind of takes the fun out of running, doesn't it?

For more information:
http://m.runnersworld.com/race-training/find-your-tempo?page=single
http://www.athleteinme.com/ArticleView.aspx?id=242 (includes info on measuring VO2max at home)
http://www.sport-fitness-advisor.com/exercise-physiology.html links to great articles
http://www.runnersworld.com/race-training/four-lessons-i-have-learned-physiology
http://running.competitor.com/2014/02/training/how-do-muscle-fibers-determine-speed_67060
http://physfarm.com/new/
http://www.ideafit.com/fitness-library/hiit-vs-continuous-endurance-training-battle-of-the-aerobic-titans
http://www.runnersworld.com/race-training/get-faster-and-stronger-with-high-intensity-and-volume-training

Runfessions February edition

It's the end of February and that means it's time for Runfessions! Marcia at Marcia's Healthy Slice hosts this monthly soul clearing...and let me tell you how good it feels!

Let's step into the confessional...allow me to unburden myself...unbury myself...after all, this is the polar vortex edition of Runfessions...

There's no problem too big you can't run away from....

I've wanted to run away more the past few weeks than I ever did as a child. There, I've said it. I've made no secret of the mama drama meter going into the red zone on a daily basis these past few weeks. I've cried more than I ever thought possible. Not being much of a crier normally, that alone makes me want to run away. Every morning, I wake up all puffy. When I go for a run, I've tried to keep running but I can't go forever. I'd like to keep going, but it's just too cold. This winter weather has been brutal and there seems to be no relief in sight. That also makes me want to run away. Living in the midwest is not for the faint of heart.

I'm channeling Jeff Foxworthy here: 

-You might live in Chicago when it is warmer at the North Pole than it is where you live.

-You might live in Chicago when you have more snow than they do in Anchorage. 

-You might live in Chicago when 20 degrees feels balmy. 

All true stories. 

Some math: Teenage angst + mother nature's revenge + perimenopause = I need an escape plan. Leaving on a jet plane for Florida in a couple of weeks. Don't know when I'll be back again...

Git 'er done...tomorrow

Got weeds?

And along these lines, something you all may find this hard to believe, but I'm a bit of a procrastinator. But winter seems to have frozen all my resolve to get much done. I've put all my energy into work, my runs, and my sons. Anything else is on the backburner. For example, bills that aren't on autopay have been sitting in a pile on my desk. I started getting collection notices, which served as a cattle prod for me, and so I paid those. My husband has been complaining about the state of my desk. I need to get up there and go through everything, organize the piles of papers that are taking over, much like weeds in a garden. I actually believe that bills multiply just like weeds. Of course, anyone who's seen my garden knows that I don't weed either. Maybe I can't blame winter for this one...

Rebel without a pose...

I've never been much of a rule follower. Well, let me clarify. I don't follow rules that don't make sense to me. I'm kind of a rebel like that. Remember last fall, when I went to do my long run for the Chicago Marathon and the bike path was closed? Yeah, right, it was "closed"...And in that spirit, I have to confess that when I'm doing a yoga video, I don't always do the poses the instructor tells us to. Sometimes it's a pose that I can't do, like Broken Toe pose. Yep, you sit on your feet with your toes curled under...ouch...

yinyoga.com

I've already had 2 broken toes, and I don't want more. Not that this pose will actually break your toes--I'm sure people with healthy feet find a lot of benefits in this pose. But I have issues with my feet and I'll do anything to avoid more time in the boot. So I'll do an alternative pose, like hero pose (kneeling) while the folks on the video are sitting on their toes. They're suffering stretching out their feet and I'm relaxing, opening up my hips. Ahhhh....

I actually really like this pose. 

Sometimes I don't feel like doing Revolved Triangle because my body doesn't like that pose and it makes me feel inflexible and inferior. Bad yogi. So instead, I'll do regular triangle. I don't know why, but changing it up makes me feel somewhat guilty. It's not like Christine Felstead or Rodney Yee are going to call me out on it.... from the TV screen no less:

"Hey Wendy, namaste and all but we're doing revolved trikonasana over here....what the hell are you doing? "

I wouldn't do this at a studio class. One time I was at a live yoga class and a woman in the front did her own thing the whole time. It was so distracting! And weird. I mean, if you don't want to be lead by the instructor, why show up? To me, that was so wrong, disrespectful, and inconsiderate. I'm sure the instructor wanted to say something, but it is yoga after all. Be where you're at. Ommmmm.....

Sign language...

This week on a particularly brutally cold run, I had a thought about my convertible mittens. You know the ones, that are gloves with a hood you can pull over to make a mitten? Let's just say I was out on a run and I saw one of the neighborhood ladies who snubbed me at a recent white elephant party. I could wave politely, right?

"Heeeyyyyy...good morning! Have a nice day!"

And all the while smiling and waving, if I were to happen to raise the business finger under the cover of my convertible mittens...who would know? Just me, right? I love things that are multi-purpose--here we have hand warmers and passive aggressive all in one handy dandy innocent looking mitten. It's all good. I think I just found a silver lining to living in a cold place. And come to think of it, there's that whole face mask thing...just think of the possibilities!

Too bad, you warm climate folks will miss out on this one.

And just so you know, I only thought about doing this. So tempting, but I kept all my fingers together. It was just too darned cold...

Or you could give someone the peace sign. Privately, under the hood...

Such bad thoughts. Time for my penance. Not sure what that might be. I do have to work today...I think that sounds like punishment enough.

What do you want to confess? 

And be sure to head over to Marcia's page and see what everyone else is sharing...

I'm also linking this with Jill Conyers' Friday Fitness link up! Because sharing is caring....