Big Sur Marathon Training Week 5

We continued on that weather roller coaster this week. This is my first time training for a spring marathon, and it has been interesting trying to plan my runs! Still, I've been staying on track!

Monday: rest day

Tuesday: I had that pair of YakTrax to review, and so I headed out into the blustery snow/sleet/ice to get my 6 miles in. For sure, it was slow but it felt good to be outside. 6.13m/8:58m/m

Wednesday: It was really cold when I got up (14F) and I decided to do my speedwork on the treadmill. My son missed the bus, and I grudgingly put on my running clothes to do my speedwork at the pond. Turns out he did me a favor. The path was pretty clear, and the sunshine was brilliant on the open water of the lake. I hit paces I've not seen since last summer. Stunned and happy, I couldn't decide on a yoga pose to finish. Miles 2 and 4 were into the wind. Splits: 7:44, 7:51, 7:38, 7:56, 7:42

So cold you can see my breath!

I had to go into work early for a meeting, so I couldn't make my yoga class. I did the SeaWheeze 2014 yoga video at home. It felt great after that speedy running! But later in the day, my PF flared badly. I could barely walk. It didn't hurt after I ran, so I don't know if it was because I was sitting all afternoon and it tightened up? Or maybe it was the old pair of shoes I grabbed at the last minute for my run. I was too lazy to take the YakTrax off my yellow shoes or get out the new pair I had waiting for this week. Stupid, stupid, stupid. I had evening clinic, and between patients I kept icing my foot. I tried sleeping with my night split but my foot wasn't having it. It was very painful.

Thursday: When I woke up, my foot was still sore. I sat with it on the heating pad while I drank my coffee. I rode for an hour on the bike trainer. The YouTube video I rode along with this week was cycling intervals, and while I enjoyed it, 2 of the riders in the group were not wearing helmets. Come on, people! At least, this safety fail distracted me from the lingering PF pain.

Hey, inversions keep me off my feet, right?

At CrossFit, Becky and I shifted gears this week. The strength cycle was completed last week, and now we're doing more "CrossFit" types of workouts. Today I did intervals of sumo deadlifts alternating with kettlebell swings (I knew there would be kettlebells this week!), a glute strengthener with resistance band alternating with GHD extensions, and slam balls alternating with hanging knee ups. Becky had me finish with 3 mins all out on the rower. I came home, foam rolled, ate all the food, and put my feet up. No pictures today.

Friday: rest day

Saturday: I had a 6 mile run on the plan. It was also time for new shoes. After Wednesday's old shoe blunder, I wasn't taking any more chances with my foot. I pulled out the backup pair I had stashed in my closet and was stunned at the bright color (I didn't open them when they came). When I ordered them, the color was described as "coral" and didn't look quite so neon in the picture. Since it was such a gloomy, dreary, gray morning, the shoes put a smile on my face every time I looked down at my feet. This run was tough because my legs were still sore from Thursday's workout.  My PF was also sore. I really appreciated the cushioning of the new shoes. 6.01/8:39m/m

New neon orange shoes. A bright spot in the wet muddy snow.
Momentum foot notes that I won from Scoot-A-Doot!

Sunday: Every 3 weeks on my marathon training plan, Becky switches out the long run for a long bike ride. I haven't done any long rides yet, because riding outside in the cold is not at all an appealing option, nor is 2 hours on the trainer. But between my sore foot and the predicted temps in the 40s, I decided to go for it. I waited for it to warm up a bit, had my son take my bike out of the trainer, filled up the tires, and headed out. I was really excited to feel how easy the pedalling felt and my Wahoo Blue SC sensor was working perfectly. The air was chilly and the south wind was brisk, but I was dressed perfectly for the conditions. About 11 miles into the ride, I stopped to take a picture of the beautiful dried wheat field behind me. That's when I noticed that my phone was dead. It was a little unnerving, but not because I wouldn't be able to capture my ride. Although as they say, if you don't post it, it didn't happen, right? I didn't like the idea of not being able to get in touch with my family if something happened to me. We all know that I can't change a tire...

So in spite of my techno-failure, I kept on going. For the most part, the path was clear except for a few snowy patches, and there were very few people on the path. I passed a runner twice, and the second time, he was eating a snack, so I stopped to talk with him. He told me he's training for the Wisconsin marathon. We talked running and races. Aren't all runners just friends we haven't met yet? He wanted me to send him the name of my blog but since my phone was dead, I couldn't. Hopefully, you've found me, Mike!

After that, I headed home. Even though at that point I had the wind at my back, my hands and feet were numb, and I had had enough of the cool temps. When I got home, I took off my cleats and my feet were white. I couldn't feel them. A half hour and a warm shower later, I'm all toasty warm again. My phone is charged. That was the craziest. I have to figure out what went wrong. Even though I don't have a selfie to share, I've ridden this route enough to know how far I rode. 30+ miles/approx 2 hours.

The bike really is the best backup plan!

How was your week? Any training fails? Crazy weather?

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

5 Fun Facts about Running that You May Not Have Known #YakTrax

Race preparation is in full swing, and I'm always looking for an edge in my performance. Of course, who isn't? It's always fun and interesting to see what everyone thinks will make them perform better on the road. Being a science geek, I'm all about the research behind the information, and I've had a little bit of fun reviewing the latest data. I thought I'd share some of my findings with you!

So did you know....

Strength Training can make you faster:

Of course, you knew this. My n=1 (me-so unscientific) could tell you this is true. But while anecdotes make for great stories, I like to rely on research when making training decisions. This review of multiple studies of strength training and running found overwhelmingly that strength training makes runners faster. In all the studies, the runners trained for 8-12 weeks, 2-3 days on average. The weight regimens varied but were mostly low volume, low repetitions. This comes as no surprise to me. But now we have proof that it's a thing.

What are the best running shoes? Minimalist or maximalist? Motion control?

How about the shoes that feel the best? Seriously? A large retrospective study found that the best shoes for runners were not always the ones you would think. Pronators didn't need motion control shoes. Trying to "fix" a runner's gait with shoes often led to injuries. The researchers suggested that runners try on several different pairs of shoes, run in them in the store, and buy the ones that were the most comfortable. Do what feels good.

As far as type of shoes--minimalist vs maximalist, there is no definitive data to date. But I found this amazing review from Harvard University which analyzes all things foot strike.  Barefoot runners land on their forefoot, while "shod" runners (wearing shoes) mostly heel strike. And the answer to that ever present question: is heel striking bad? No! Good news for this heel striker. If you desire more information on this topic, chase the link. And the Gait Guys-yep, they have a blog--analyze the potential impact of Hoka, the most maximal shoes around. What do they say? It's all theoretical, but they are concerned that the Hokas make a runner land harder. Just because they can. Stay tuned.

Me, I'll just stick to my super cushy but not over the top Asics Gel Nimbus. Since I'm a born heel striker, they cushion my landing. They've brought me lots of good miles over the years. If it feels good, do it, right?

Oh and by the way, in case you were wondering...what are the most popular shoes? Nike, followed by Brooks, Adidas, and Asics. Just do it.

The best fuel for the long run? It's still out for debate.

I was thrilled this week to find out that I was chosen to represent my favorite long distance fuel, Tailwind Nutrition. This fuel has been used with great success by ultramarathoners, and I figured if it was good enough for them, it was good enough for me. Tailwind has been a recipe for success, at least for this runner. I have a ton of tummy issues and have struggled with fueling over the years. Tailwind is a liquid fuel, and it is the first fuel I've used that hasn't sent me running to the portapotty. The company motto is, after all, "no gut bombs".

The use of carbohydrates to fuel during an endurance event and their effectiveness has been well studied. So what's new in the world of endurance fuel?

Everyone's looking for an edge. Right now, they're looking at protein.

There's been plenty of evidence to support the use of protein for recovery. This large systematic review found overwhelming evidence to demonstrate that protein following an endurance workout benefits muscle anabolism, which may lead to improved recovery of muscle function and performance. But what about during an endurance event? Should we take protein along with our carbs? The results have been mixed, and since protein has to be digested, it's probably best for those of us with tummy issues to stick to our simple carbohydrates.

Remember, there is no magic fuel, no matter what you hear. There are a ton of options out there, and every manufacturer wants you to believe that their fuel will make you run faster, farther, and even avoid the wall. Find the fuel that works best for you. Make sure you road test your fuel choices on your long runs. Don't be "that" runner...

Heat Training is a simple as taking a hot bath after a run.

Last year, as I was preparing for the Sarasota Half Marathon, I started doing "heat training". I knew from past experience that running a race in Florida in March was going to be a huge challenge coming from the polar vortex I had been running in all winter. So to simulate running in warm conditions, I ran on my treadmill wearing heavy sweats and a hat. No fan. Let me tell you how much it sucked. But as the weeks went on, I developed tolerance to those runs and got faster. I never was able to try out my training, as I had to defer that race to this year. But I did run a local half that ended up being a PR for me.

Turns out I was onto something.

Besides running in heavy clothing on the treadmill, what else is there for a runner to do to prep for a warm climate race? If only I had a sauna...but I don't. I do have a bathtub! And as it turns out, researchers have been looking at hot baths as a way to acclimate to the heat. This 6 day study looked at runners who took a 40 minute hot bath after a 40 minute run in temperate conditions. The runners ran 5% faster in hot conditions, but no faster in temperate conditions. Still, it would be worth a try! Who doesn't like a hot bath? I wonder if my husband would install a hot tub on our deck? For heat acclimation purposes..

This year I haven't been doing heat training to prepare for that Florida race (which is in about a week). I'm training for my full marathon and haven't been doing treadmill runs. Shame on me. But my focus has really been on my marathon. This Florida half is just a training run. At least that's what I keep telling myself. Pretty sure I'm going to be humbled by that Florida heat and humidity. Been there, done that.

Oh, and by the way, heat isn't the only devil. In my research for this post, I also learned that ice baths may interfere with training gains. Researchers examined strength and inflammatory markers in subjects who took ice baths after a strength workout. Interestingly, subjects did worse on performance after the ice bath; inflammatory markers (which are an indication of tissue damage and are elevated after a workout) were still elevated after the ice baths. The perfect excuse for me not to submerge myself in ice.

Running in the cold

The ideal temp for running is 52F. Right now, that sounds downright balmy to me. While we've not spent much time in the polar vortex this winter, it has been seasonally chilly. Why does running in the bitter cold feel as hard as running in 90F? Maybe I tend not to fuel properly in cold weather runs. The cold temps give the illusion that my effort isn't as hard--I'm not sweating as much. According to this article on Runners Academy, once the outside temperature drops below 32F, you start to see an impact on your pace. This is due to a variety of factors, and bottom line, runners need to pay as much attention to fueling and hydration as they do in the heat. Dressing warmly is a good idea too!

While we are on the subject of cold weather running, I want to talk about running safely when the conditions are less than ideal. You all know I run outdoors no matter what the conditions. So when YakTrax contacted me to review their latest model, I was all over it. I've run with YakTrax for many years with great success. I couldn't wait to test the new model. But there was one issue. We've had little to no snow this winter. The last time I ran in my old pair of YakTrax was November, when we got that foot of snow. I was a little nervous about agreeing to trial these because I didn't know if the weather would cooperate!

Anyways, even though the groundhog said winter was over, we all know that Mother Nature is a fickle beast. She's teased us with some really warm days, but we've also gotten a bit of snow this past week. I was glad simply because I wanted to put my new Yak Trax to the test. These were an upgrade from my previous pairs (I've owned 2 pairs prior to this). Like the YakTrax I've used in the past, they slip over my shoes, and stay put with a velcro strap across my forefoot. This model has a strap that attaches to the toe piece, and that gave them a little extra security. I ran in about an inch or 2 of crusty snow and felt very confident that I wouldn't slip. My pace was a little slower than it would have been without the YakTrax, but that is to be expected since the YakTrax do make your shoes a little stiffer.

Running on snow with the YakTrax is much easier on your legs than running on the pavement. Obviously, they aren't intended for use on dry pavement but when I'm running in the neighborhood, it can't be avoided completely. In the past when I've run with my YakTrax, I've found that I'm more sore than when I run in just my shoes. The other comment I have is that the old YakTrax did not completely prevent you from slipping on ice. The old model just had coils and when I ran in those, I did have some wipe outs on black ice. This model has spikes on them, which is new. Hopefully, the spikes will give the runner a little more traction in icy conditions. I didn't have any slippage on my test run.

I highly recommend YakTrax if you like to run or walk outside and have to contend with snow. I love this product. But I hope this is the last time this season that I have to use them!

YakTrax sent me a pair in exchange for my unbiased review.

What new things have you recently learned that has benefited your running? What's your favorite fuel? Is your pace affected by temperature extremes? Shoes--minimal, maximal, or moderate?

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

Running Serendipitously

Serendipity.

It's a million dollar word. Luck. Unexpected pleasures. Good fortune. Dodging a bullet. Finding a silver lining. Dumb luck. A happy accident. Whatever serendipity means to you, these happenstances are the moments that you savor. There is nothing better than having something wonderful happen to you when you least expect it. What a happy word for this week's Wednesday Word prompt!

Serendipity is reading the signs.

A few years ago, my employer sponsored an Instagram contest to win a free entry into the Chicago Marathon. This was a race I ran 3 years before, crashed and burned, and vowed never to run again. I viewed the contest as a sign as a chance to redeem myself. If I won an entry, I promised myself I'd run the race I knew I had in me. I found out 14 weeks before the race that I was a winner. My coach didn't blink an eye, shifted gears with my training, and trained me for a huge PR.

Kind of a segue from the last post...
Sometimes the signs aren't as obvious as this one...but I took advantage of their offer and used their bathroom...

"I think we make our own decisions. I just think that fate sends us little signs, and it's how we read the signs that determines whether we're happy or not." -John Cusack in Serendipity

Serendipity is knowledge that you dodged a bullet.

Finding my coach? That happened because I listened to my gut and walked away from an unsettling interview with a running coach. The running coach came highly recommended to me, but as we talked it was clear that her philosophy of training did not coincide with mine. That instinct to keep looking sent me to my friends who own the local CrossFit box, who introduced me to the amazing Becky, who kept me running but worked on my foundation. And put some youth back into these aging legs. She also made my training a ton of fun and threw some confidence my way.

This is marathon training. Yep.

"Sometimes you gotta say 'what the f**k'. Make your move."- Tom Cruise in Risky Business

Serendipity could mean finding a silver lining in an unfortunate situation.

One year ago I was all set to head to Florida to run the Sarasota Half Marathon. My oldest son decided to get himself in some trouble, and I knew I couldn't leave. Sad but determined, I found a local half marathon scheduled on the same day as the Florida race and signed up. Not only did I have a fun day with my friend Sara, I crushed the race, setting a new PR for myself and finishing 2d place in my AG. I would never have run this race otherwise. Since the Sarasota RD let me defer my entry, I'm heading down to Florida next week to finally run this race that has been on my bucket list for several years.

Silver lining on a rainy day? Having the whole lake path to myself.

"You have to do everything you can. You have to work your hardest and if you stay positive, you have a shot at a silver lining."- Bradley Cooper in Silver Linings Playbook

Serendipity is luck. Sometimes dumb luck. Maybe you just stumble into good fortune. Literally. 

I joke that I live life by the seat of my pants and follow my gut. I've never been much of a planner because it seems like when I do make plans, things don't generally turn out as I hoped. With the exception of marathons, I don't usually commit far in advance to races for fear of injury or life situations. That half marathon I ran last fall is a perfect example. I signed up the week of the race with no expectations. I just wanted to run. While I wouldn't recommend deciding on a long distance race at the last minute, I was banking on some residual fitness from my Chicago Marathon training. This was my second fastest half marathon ever. I felt so good, I was smiling almost the entire race.

At the finish line. Look at that smile!

"If you want to make God laugh, tell him about your plans."-Woody Allen

Serendipity is a happy accident.

Everything happens for a reason. Sometimes we don't understand those reasons. But things always seem to work out for the best. I was so disappointed that I couldn't connect with any of the myriad of friends I knew were running last fall's Chicago Marathon. The logistics at such a big race are crazy! So even though there were tons of people there, I didn't see anyone I knew. I finished up the race, sat down to drink my post-race beer and savor a great race. I received a text from my oldest son, who was there looking for me. Completely unexpected. How lucky is that?

"There are no mistakes, just happy accidents."- Bob Ross, artist

What does serendipity mean to you? Do you consider yourself a lucky person? Unlucky?

I'm linking up with DebRuns and her Wednesday Word blog prompt. This one was a bit of a challenge! I'm looking forward to seeing what everyone else says. What a great word!

Big Sur Marathon Training Week 4

We were on a weather roller coaster this week with warm temps bookending a windy snowstorm midweek. Actually, the one thing that was consistent this week was the wind. In spite of the crazy weather, I was able to do all my runs outside. Welcome to spring in Chicago!

Monday: I started work later this day, so I was able to go to a yoga class at the studio. Megan had us do lots of shoulder openers--who doesn't need some of that? On the way home, I stopped to grab some sunshine and a humble warrior.

Humble warrior with hands in reverse namaste

Tuesday: I had an 8 mile run on the plan. It's always tough to get these longer distances done during the week, but the speed I found last week stayed with me. I ran on the bike path and caught some sunshine again! 8.09m/8:33m/m

I am the fire

Wednesday: Since the winds were whipping, I was going to do my hill repeats on the treadmill. But I just couldn't. I dropped my son off at school and headed over to the hill where Walter Payton did his training. As it turns out, the wind was at my back for the uphills! I did 10 repeats on the hill path, and for the last repeat, I did a "plus" set--I ran to the top of the hill. Becky has me do plus sets with weight training, and I channelled my inner Becky to push myself on that last rep like I do at CrossFit with her.

Channeling my inner #34

After that, I went to yoga. We had a sub, but it was a lovely class and hit all the high points. But how sad is it that I don't remember much specific about the class? Note to self: remember to be more mindful. Or take notes.

Thursday: In spite of the post-run yoga I did the day before, I woke up sore from those hill repeats. I felt fine when I was doing them, so this was a bit of a surprise to me. Because I was so sore and knowing that today was my max lifting day, for my ride I chose to take it easy. I picked a cycling video from YouTube that was basically an endurance ride through Mallorca, Spain. There were no intervals, and most of the ride seemed to be downhill. Odd, I know, but for today, it worked. My guide was a little crazy--the roads were narrow and he rode into oncoming traffic just blowing past all the cars and a bus! This video had rock music, and I liked that so much better than the EDM that most of them use. But there were 2 ads in the video--one at 20 minutes and one at 40 minutes. Seriously. What is up with that? 1:02:02/13.24mi

Riding through Mallorca in my family room

After I rode, I went to meet with Becky. I was a little nervous about my max lifting day. I was thrilled to PR both my cleans to front squats and my deadlifts (177#)! Becky was thrilled too. She told me that I surpassed her goals for me this cycle.

After weight lifting, I asked Becky if she'd be up for a partner yoga picture. Sweatpink was hosting another Instagram challenge--this one was a partner workout. While they didn't specify yoga, and since Becky can get up in a handstand, I thought we could have some fun with it. And we did. Becky recruited the owner of the CrossFit box to take these pictures.

She assures me she'll never be a yogi. I say never say never.

My strong coach holding up my tree

Friday was a rest day. I woke up even more sore than the previous day. My wrists hurt from those cleans and front squats. My butt hurt from those deadlifts. As I headed into work, I remembered I had CPR renewal in the afternoon. That meant doing chest compressions on a mannequin to exhaustion. And also on those creepy plastic babies. Thankfully this class was a breeze. Although I did break a sweat pounding on the mannequin's chest, at least it wasn't prolonged.

Saturday: 5 miles, no goal pace. Still a little sore, I headed out into the sunshine and wind with no expectations. I actually felt pretty good and buzzed around the neighborhood at a brisk pace. 5.25m/8:34 m/m

Windy but sunny. #nofilter

Sunday morning I set out to run the 12 miles on the plan. My tummy was acting up and after multiple bathroom visits, I finally headed out. Sorry about the TMI. But this was a huge issue for me this morning. The wind was whipping, and I decided to head out into it, so that the wind would blow me home. I started out on the bike path, but took a detour to a different park after I passed a super creepy guy riding very slowly on a bike. My tummy was still unsettled. About mile 4, I knew that disaster was imminent. Then I saw this sign:

Do you believe in signs? You know I do, and I decided not to ignore this one. The church was locked but there was an elderly gentleman and his wife at the door. I knocked and they let me in. His wife gestured towards the sanctuary. "Come in!" she smiled at me. I asked to use the restroom, apologizing profusely. She looked confused, but her husband pointed me in the right direction. When I came out, I thanked them and again apologized. He asked me how far I was running, and when I told them 12 miles, they looked shocked. I explained why, and they nodded, still looking at me like I was crazy. Hopefully, they prayed for me. I continued on my way towards the park, and began to make my way around the lake. I stopped to take a gel at mile 7, and struggled to catch my breath after that point. It was getting fairly warm (60F). At mile 10, yep, another side stitch, just like my last 12 miler. I slowed down and breathed it off. By mile 11 it was gone, but I was toast. I finished up just before my driveway. When I saw my time, I knew why it was so hard. I need to do a better job pacing myself on these long runs. I've got to slow down. 12.02m/8:55m/m

Crow on the run

So I've got 2 weeks to go until my Sarasota half marathon. Today's run showed me that I'll probably run into problems with the warm temps if I don't slow down. Note to self: that race is a training run.

Right.

How was your week? Any crazy weather conditions to contend with? We're supposed to get snow tomorrow. Any signs on the run?

I'm linking this post up with Holly and Tricia, who are most likely basking in the glow of their RnR NOLA race this morning! Be sure to check out their posts and congratulate them!

Runfessions for February

Ahhh.....it's my favorite time of the month. Yep, it's time for Runfessions! I love being able to clear my soul, my conscience and get ready to start the next month with a clean slate. I'm feeling a little bit snarky this month, so you'll have to hang on tight for this one. Chalk it up to winter...

I didn't share this on the blog, but I signed up for the New York City Marathon (NYCM) lottery. Actually, I didn't even tell my husband. Since he just booked our tickets to California, I didn't think it would be a good idea to mention another trip, especially one for a race. I also was a little reluctant because this year it cost $11 to sign up for the lottery. I also had second thoughts about doing another marathon this year. So many doubts, and I just ignored that little voice inside me that told me to stop. After I submitted my payment, I started to sweat a little bit. This week I received an email that my credit card information didn't go through and I needed to reenter it. Do you believe in signs? I runfess that I felt a sense of relief when I got that email. The chances of me getting into NYCM were pretty slim, sure, but still, what if? I mean, I'd go if I got in, but still... Let's give these poor feet a break. Maybe I'll stick to my original plan of some more halfs this year. There's always next year, right?

You all know that this winter I've been loving riding my bike on the trainer using YouTube cycling videos, But I runfess that I don't like the accompanying music. Most of the videos use EDM. I just don't like it. My son and I tried to stream my playlist from Spotify, but with Apple TV, you can't stream Spotify and YouTube at the same time. So I'm stuck with whatever the videographer is serving up. One of the videos has EDM remakes of pop songs, like Avicii's Wake Me Up and Rihanna's Shut Up and Drive. There was also an EDM rendition of What Does the Fox Say, and I swear that if my bike wasn't locked into the trainer, I would have ridden out of the room to get away from that song. I kept telling myself, just keep pedalling, just keep pedalling. It's only 3 minutes right? Three minutes of torture is what it was! That wasn't a good song in the original format, and the EDM version was just that much worse. Ring-ding-ding-dingeringading.

I runfess that sometimes my runs aren't about miles and splits. Sometimes I like to just run. Most people call them junk miles, but my friend Susie just wrote a really nice post on "easy miles". Thank you for that! What is it about those "easy junk" miles that makes them so pleasurable? Besides losing myself in the music? Besides all the junk I see along the side of the road?  See what I did there? Most of the time I see empty liquor bottles and used condoms. I pretty much know the story behind those objects. But sometimes I see stuff that makes me go hmmmm. Like this wooden thing--is it artwork? An art project? Not quite sure. And who would throw it out? I mean, someone spent a lot of time crafting this thing, whatever it is. When I ran by on Sunday, I kicked myself for not stopping to take a picture. I drove by on Monday and it was still there. Even the scrappers didn't want it. Hard to believe.

It's geometric, symmetric and diametric. 

I runfess that I'm still feeling a little bitter disappointed about being passed over for the RockNBlogger selection. While I'm happy for all the winners, well deserved all, I don't understand the selection process. Of course, they did pick Suzy Favor Hamilton to represent them while she was working as an escort in Vegas. Sigh. With that comment, I've probably killed any chance of ever being picked. I really wanted to do a few RnR races as part of my "year of destination races". I mean come on! And there's no chance of me turning tricks on the side. Trust me on that one. On the bright side, I'm not locked into any of their races, and I can run whatever I choose. That's a win. And I won't have to do the Chicago race in the steambath that is July in Chicago. Another win! Maybe Marcia and I can do a Thelma and Louise thing--RnR St Louis, anyone?

Road trip! Looks like we've got an outlaw in the backseat...

I runfess that my luck with the police has finally come to an end. On Saturday, I was driving to work. I was also on the phone with the office, discussing a patient. I looked in my rearview mirror and saw the cherries flashing. Crap! Unfortunately, this officer couldn't care less that I was a nurse practitioner on my way to care for sick children or that I was talking with the office about sick children. He only cared about giving me a ticket. And yes, while I was breaking the law by talking on the phone, come on man! Cut a fellow service professional some slack, will ya? And go fight some real crime. Of course, I was right across the street from Dunkin Donuts when he got me. Just sayin'. I was so angry I cried when I drove away. I may even have uttered the mother of all swears. A few times. In my car, where no one could hear me. Humbled, I signed up for traffic school today.

Anything you want to Runfess? Any ideas what the wooden thing is? EDM--love it or hate it? 

I'm linking up with the Runfessions hostess, Marcia, at Marcia's Healthy Slice. Go over to her page and spill the beans!

I'm also linking up with the DC Trifecta: Courtney, Mar, and Cynthia for their Friday Five. It just happens to be a Free Friday, so hey, here we go!

Confidence: The Best Benefit of Running

We all know a ton about the health benefits that go along with running, but that's not what I want to talk about today. I'm thinking about those intangibles, the dividends that you can't measure with a Garmin or a scale. Stress relief, a sense of well-being, and that runner's high are some of the off road benefits that come to mind. And then there's self-confidence. Out of all the rewards running has given me, and there have been many, the boost to my confidence is probably the biggest and best.

I don't know why, but I grew up with very low self-esteem. As a young child, I was a leader and had no issues with confidence, but once I hit adolescence, my self-esteem went into the toilet. There is no single incident that comes to mind that triggered my loss of confidence. But it was like someone flipped a switch. Instead of being popular, I didn't fit in anymore. I was a late bloomer, awkward, and clueless about social skills. I wrote about this last year on the blog, so there's no need to recap it here. Just to show you how much better I feel about myself now, on that post, there's a picture of me at age 13 in all my awkward geekiness. You'll have to click on the link to see it, though. Posting it once was enough!

Moving on....

How does running help with self-confidence? 

I can do hard things. Pushing out of your comfort zone does not feel good. But knowing that you can push yourself hard--maybe even run a marathon--makes you feel mentally tough. Raising teenagers, seeing 27 patients in a day--those activities for me can be as mentally challenging as running a marathon. My ability to push myself on the road through those tough miles makes me confident that I can handle anything life throws my way.

Nothing builds self-esteem and self-confidence like accomplishment--Thomas Carlyle. Every run you complete, every finish line you cross gives you a sense of accomplishment. You don't quit on your training or a race, and that helps you persevere through a tough day, a stressful job, a life challenge. Even though you might want to quit. There's no glory in a DNF or a DNS. That applies off the road as well. You know the old saying...winners never quit and quitters never win....

Average people have wishes and hopes. Confident people have goals and plans. I read once somewhere that runners make good employees. We set goals, we follow a plan, and we meet those goals. As a long distance runner, you are most likely goal oriented and have the confidence that you have the ability to follow through on a plan. 

I can and I will. The sports medicine doctor that I work with says runners make the worst patients to treat because we are used to pushing through the pain, be it pathologic pain due to injury or the discomfort of running a tough race. While it's never wise to push through injury, that can-do attitude translates off the road to never taking no for an answer. Can't isn't a word in a runner's vocabulary. It's not in mine because my coach makes me do burpees when I use it.

Self-confidence is the best outfit. Rock it and own it. When you feel good about yourself, it shows. Confident people are attractive people. Would you rather talk to someone who holds their head high with their shoulders back or someone slumped over who won't make eye contact with you? I'm always amazed by the differences in the teenagers I see in the clinic. Some are quite charismatic. They look me in the eye when I talk to them and freely share their goals and dreams. Others won't look at me and mumble responses to my questions. These are the kids that break my heart. I want to take out them to the road and introduce them to the magic of running.

Yeah, running is hard. But can you think of any other activity that gives you so much more than physical benefits? I'm so grateful for what running has done for me. I'm a better person because I'm a runner.

On and off the road.

Has running helped your self-confidence? What intangible benefits have you gained from being a runner?

I'm linking up today with DebRuns. She hosts Wednesday Word and today's prompt was confident. Be sure to see what all the other bloggers have to say about this word.

Big Sur Marathon Training--Week 3

Last week's recap ended after that long run in the polar vortex. That brutal 12 miler on Sunday really wrecked me, and I was as sore the next day as I have ever been after a marathon! Anyways, I did a lot of foam rolling, and by Tuesday, was ready to hit the road again. Here's the recap of my week.

Monday: Scheduled rest day

Tuesday: I had a 6 miler on the plan. It was still pretty cold but the sun was shining and I wanted to catch the sunrise. These winter sunrises have been spectacular! This was not a bad run at all, and I even stopped to do a side plank. Because there's always time to strike a pose. 6.25m/8:50m/m

snowy side plank

Wednesday: It was sunny and 32 and I made the decision to take my speedwork to the road. My treadmill is not calibrated correctly, and my treadmill mile splits have been messing with my head. I know, mind over matter, right? But I really wanted to go outside. So I drove over to the retention pond with the 2 mile loop where I did all my speedwork training for my last 2 marathons. Unfortunately, the park district didn't plow the path from Tuesday's snow, and I didn't think it would be safe for me to run fast there. Disappointed, I headed back to my neighborhood, and made the decision to run on the streets around the big park where I take all those running selfies. I had mile splits x5 to do, and away I went. When I took off my hamstrings both gave me a little twinge, as if to say, hey, WTF do you think you are doing? But they cooperated, and even though the people who live on those streets probably thought I was a freaking lunatic, I got it done and then some. 6 loops around took me back to my car and what I saw on the Garmin astonished me: 8:04, 7:55, 8:02, 7:59, 7:53. You betcha. And now I have a new place to do my speedwork.

Boom! Don't mess with me! 

After that I went to yoga. The theme was twisting, and naturally, we did a lot of twisting poses. I was really stiff at first, but it was good medicine after running like I did. My instructor introduced a pose which was new to me. It's called Brigid's Cross. I could not find a picture of this one anywhere! I can only describe this pose like a reclined revolved triangle on the mat, a pose which is a challenge for me standing up! It was tough. I felt really good after class though. 

Thursday I rode an hour on the bike. I found an cycling interval video on YouTube made by CTXC. Their videos are pretty good, except that for the majority of this video I "rode" behind a guy in white shorts again. Ugh! He did have a black panel that was strategically placed, so I should be grateful for that, right? After I finished, I sat in hero's pose to stretch out my quads. Still feeling twisty from yesterday, I threw in a twist. I hoped to twist that image of the guy's white bike shorts out of my brain. Oh, and I also needed to loosen up for my workout with Becky. 

Twisted hero's pose

After that, I went to see Becky. This was a drop down week for me, meaning lower weights. But higher reps, naturally. I did cleans into front squats and deadlifts again. Then she put a resistance band around my waist and my knees and had me squat onto a bench while she pulled on the resistance band. Hello hamstrings!

Squats with resistance bands

Friday was another scheduled rest day.

Saturday was predicted to be sunny and warm! The winds, which were hurricane-like on Friday, were down to a gentle breeze. I was out early to get my run in before I had to go to work. It was 48 degrees and I caught a beautiful sunrise. I also caught some speed. Hello, old friend! I'm glad to have you back again. 5.52m/8:27m/m

This run made me so happy!

Sunday I had 8 miles on the plan. The weather conditions were so much better than last Sunday's--it was 37F, no wind, but overcast. I decided to run to the retention pond. I started out fairly quickly and tried to reign it in, but my legs wouldn't have it. My foot felt good, so I went with it. I finished up at my house with a huge smile on my face! This was a quick one! 8.42m/8:34m/m.

Mid-run triangle pose

Mantra for the week: "Trust the process".

No kidding.

Overall, I'm really pleased with the week and my progress. Although I'm not running Big Sur for time, I'm happy to know that I can still knock out some fast mile splits. I had a slow start to 2016, and I was worried that the inevitable slowing down with age was starting to happen. Not yet. Whew. 

I really have to credit my coach--I have to believe that all this hard work she makes me do is paying off once again on the road. I do trust the process because this has happened every damn time we do a strength cycle. Hard work pays off.

Now, if I could just get that PF to go away, things would be darned near perfect. Is that too much to ask? While it's not any better, it sure isn't any worse, and for that, I am grateful.

How was your week? Any successes or achievements? Is the weather getting more tolerable by you?

I want to welcome everyone from Kristen's Blog Hop! Today's my showcase day, and I'm excited to share my training log with you. This is what it's all about for me. Running is my metaphor for life. Work hard, dream big. And never ever give up.

I'm also linking up this post with Holly and Tricia for the Weekly Wrap! As always, they are the hostessses with the mostest! Check out what everyone else has been doing.