Your Biggest Fans

I am one of your biggest FANS...do you remember the Reindeer Run 5k and that bull horn?!

Do you ever wonder who, if anyone, out there understands your need to run? Do you have a biggest fan? How about any groupies that want to hug you after a big race when you are sweaty and possibly don't smell so great?! Who knows what PR means or what a long run is? How about those tough intervals that make you red in the face long after your workout is done? Well look no further...

The Members of Run Club are Your Biggest Fans! We understand everything cause we have the same passion that you have about running. Don't wait until it is warmer before you get to know us or until you are faster. If you come one time and feel like an outsider come again and give us another try.

Your fellow run clubbers know a lot about running. They can give you advice on training, racing and injuries. They know so much because they have been doing it for years and have EXPERIENCED it!

So join us this TUESDAY at the Centreville track for a "red in the face" kind of workout at 7 (feel free to come a bit early if you want more miles).

Join us Saturday at Burke Lake for your long run (I won't be there this Saturday but will be running the mountain of Massanutten for an 18 miler...yikes). There will be plenty of our runners representing Lifetime. If you are new and we haven't met, introduce yourself!

I heard that Burke was great on Saturday...of course it was...the weather people said it would be icy, so therefore it wasn't. Here are some comments that were overheard about our runners:

"Man! Steve is getting fast!"

"It was so great to see Kimmy on Saturday! She was rocking!"

"Has Heather gained some weight?" Ha. Ha. Ha...just wanted to be sure you were paying attention...well now that I think about it, I hope I haven't gained any...

The Shamrock Marathon is right around the corner! I want to know if you are going, where you are staying, when you plan on leaving and returning, how far you are running...and if you want to do any of this together?! In the next few days, I will try to compile all the info I get from you guys so we can all plan accordingly. I was also wondering if anyone has signed up for either the half or full marathon that is UNABLE to run. I am looking for an entry before I go ahead and sign up for the full marathon at the more expensive price!

Quote of the Week: "Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use." -- Earl Nightingale (thanks Erin for the quote)

Now go and Run!

Heather

Ice and roots don't mix

Looking ahead to Saturday's forecast the weather people (the perfect predictors of all time...not), are telling us that the wintery mix should be done late on Friday night. The temp. should be around 33 on Saturday morning but I have no idea how this will effect the trails along Burke Lake.

I plan on taking another look on Friday to see exactly what, if any, ice fell in the Centreville area and give you all an updated plan for our run on Saturday. If the conditions are icey, there will be two options:

1. You can head to the treadmills in the morning.
2. You can join me later in the day for a run at Burke.

I have 17 miles on Saturday and will not be running that on a treadmill.

Pull yourself together...

Yes, those are my feet. See my left ankle. No, I will not be getting the coveted golden root award (not this week) from a fall, I didn't twist it, I don't have any idea what happened. I guess I can just add it to my list of current random injuries...it is time to pull myself together. I ran four miles on Friday and afterwards noticed my achilles was sore. The next morning during my 16 mile run it continued to bother me. I then went to my basketball game (Mary, I promise I was just participating as a body...they only had four players) and it was still rather annoying as I was merely walking up and down the court. That night I decided to actually take a look at my ankle. I couldn't believe my eyes...my ankle was not only swollen but bruised.

As many of you know, I am training for the Boston Marathon. I am thrilled at the opportunity to take part in this race and it took many many miles to get there...and lots of speed work. But I am scared I might be falling apart...

My mystery ankle ailment has now been overshadowed by something new. I went to the couch to ice my ankle. After turning my neck to watch t.v., I noticed a sharp pain in my neck. I must have pinched a nerve because I have been in great pain all day and cannot turn my head. I am scared I might be falling apart...

I went to the greatest orthopedic surgeon this week that specializes in sports injuries. I had to see him about my ongoing hamstring problem. He gave me some promising news (and I will be getting a M.R.I for the area directly behind my knee). But after the ankle and neck, I am back to the idea of the possibility of falling apart...

With that being said...

I want you all to be smart about your running. Listen to your body. Become educated about injury prevention, training ideas, proper running shoes, etc. Many of you are extremely experienced but can still fall into the trap of the dear desire to run over the necessity of rest.

So this week's post is dedicated to you. Take time to listen to your body...take time to access what needs to improve or to be rested.

Is it your time to start running again? If so, start slowly. Work your way up to where you were before.

Are your running shoes still in working condition? Do they fit your running style (and I am not referring to fashion)...are you a neutral runner or over pronator etc? Shoes should only last for about 6-12 months or 300-500 miles.

Do you need to pick it up? Are you running the same route, the same pace, the same old same without seeing improvement? Change it up!

Do you need to stretch more? Try yoga. Check out the stretch guy. Read about stretching on the internet. Learn how to do it properly and effectively (by the way, my orthopedic doc told me stretching would not help my back of the knee problem...and this because he didn't think it was muscle related...).

Do you need to find out why you are experiencing pain? If that is the case, get to the doctor and get answers. If you ignore problems, they can turn into something more serious. Or you might just become overwelmed and discouraged and do nothing! Don't do that.

Pull yourself together this week. Set goals that will improve YOU! Only you can decide what is best for you.

I honestly don't know what my plan will be regarding Boston. Yesterday, I was feeling optimistic about the race. Today, I will rest. Tomorrow, I will have to just see. And each day thereafter...one workout at a time, one mile after another, and see if my body can be pulled together for this goal I am trying to accomplish...

We will be at the track. Those that are currently in the "Next Level Challenge Half and Ten Miler Training Class" will be running a 2 mile time trial so we can have a better prediction of their upcoming race finishing goals. Feel free to check out your time as well and race with us!

Saturday we are back at Burke. The times are posted on the left hand side of the blog.

Congrats to all of those runners that raced this weekend! We would love to hear all about it! Email me and I will post your fun stories!

Now go Run!

Heather

Happy Day!

I hope you are all having a happy day! Running makes me happy. Running with Run Clubbers really makes me happy (I had to run 15 miles solo yesterday). So do Peanut Butter Cup Perfections at Coldstone bring me happiness. While on the food topic, sure, chips and guacomole also make me quite happy! Feeling rested, happiness. When my kids are all getting along, happy. If you think about it, there are many things that can bring you to your happy place. Even when things don't look so "happy," dig deep, and you can surely find a happy somewhere. We all are runners, so I figure coming and running with us, just has to bring some sort of happy vibe!

I am happy for Brad and his wife who are running their big Half/Full Marathon this weekend! They are running for a most wonderful cause, breast cancer. If you are looking for a race, pick one that benefits a super cause. How great to be a part of something bigger!

I am happy for Mary and Don who are expecting their first child! I am happy Mary's morning sickness is fading. Congrats!

I am happy for Elizabeth who didn't let scheduling conflicts get the best of her run on Tuesday night and brought her kids with her to the track. They know their mom is a RUNNER..they saw her! Maybe she will rub off on one of them and they too will catch the spirit (maybe that is what I need to do so I can get one of my kids interested in the sport).

I am happy for Liz who is training for her first full marathon. Nothing has stopped her, not achilles pain, preparing for a new job, weather...NOTHING!

I am happy that Petra has been hitting some massive mileage records for herself. Not only is she running the distance, she is getting faster!

I know many more of you are happy! If you will, share your happy moment in the comment section of this post. That way we can all feel a bit more happiness sharing in yours! (it is very easy to add comments...just register on blogger)

Run Club:

I have posted our regular meeting times at the top right hand side of the blog. It will remain a constant unless you hear otherwise from me. Once the weather gets a bit warmer and we are cutting back a little bit on our mileage, I would like to have a group run at Bull Run. There are some fab trails I am sure many of you would enjoy.

Feel free to email me with your favorite races! I would love to add them to our Run Club Favs list on the side of our blog.

Running Motivation of the week:

I AM NOT A JOGGER

I may waddle when I run, but I'm running all the sameBy John Bingham

PUBLISHED 09/19/2007

The late Dr. George Sheehan, beloved Runner's World columnist and arguably the first running boom's premier philosopher, once wrote that the difference between a runner and a jogger was a signature on a race application. (For the youngsters out there, there was a time before online registration when you actually filled out a paper application, signed it, attached a check, and mailed it in. Quaint, I know.) As succinct as Dr. Sheehan's definition was, it made the point. If you were motivated enough to train for and participate in an organized running event, then you were a runner. Anyone willing to risk public failure in order to be a part of the running community--no matter what his or her pace per mile might be--was a runner. Period. Kind of hard for anyone to argue with that logic.But a few months ago, an ad ran in this magazine that drew a very hard line between runners and joggers. I immediately heard from tons of readers who were upset by the distinction. To me, however, such definitions are meaningless, since those of us who call ourselves runners already know why we call ourselves runners. Your reasons may be different from mine, but here's why I know I am a runner:

I AM A RUNNER because my runs have names. I do tempo runs and threshold runs and fartlek runs. I do long, slow runs and track workouts. My runs are defined, even if my abs are not.

I AM A RUNNER because my shoes are training equipment, not a fashion statement. The best shoe for me is the one that makes me a better runner. I choose the shoe that goes with my running mechanics, not my running outfit.

I AM A RUNNER because I don't have running outfits. I have technical shirts and shorts and socks. I have apparel that enhances the experience of running by allowing me to run comfortably. I can say "Coolmax" and "Gore-Tex" in the same sentence and know which does what.

I AM A RUNNER because I know what effort feels like, and I embrace it. I know when I'm pushing the limits of my comfort and why I'm doing it. I know that heavy breathing and an accelerated heart rate--things I once avoided--are necessary if I want to be a better runner.

I AM A RUNNER because I value and respect my body. It will whisper to me when I've done too much. And if I choose to listen to that whisper, my body won't have to scream in pain later on.

I AM A RUNNER because I am willing to lay it all on the line. I know that every finish line has the potential to lift my spirits to new highs or devastate me, yet I line up anyway.

I AM A RUNNER because I know that despite my best efforts, I will always want more from myself. I will always want to know my limits so that I can exceed them.

I AM A RUNNER because I run. Not because I run fast. Not because I run far.

I AM A RUNNER because I say I am. And no one can tell me I'm not.

Waddle on, friends.

Heather

Stretch Guy

Make sure you take notice of the "Stretch Guy" link at the bottom of our Blog. All it takes is one quick click on a muscle and you will automatically be given some great stretches for that muscle group.

Phoey to the Fluey

Hi Runners!

Well...as the parents of five kids that have had the flu for the past week, obviously we should have gotten that darn flu shot...where are my antibodies when I need them most? I am on day two of the flu that seems to hang around for a bit too long. Garth, the hubby, is ahead of me by a couple of days and is in the 104 temp stage with lovely cough as a fringe benefit. Call me crazy, but after playing it smart yesterday by sleeping in until 10 and staying out of the early morning cold, I decided at 11, I felt okay (minus a cough)...I needed to get in that long run of 13 miles before I was out of commission. I went out thinking I would just do 6 and finish another 6 in the evening. After doing 6, I thought, "why not just do 10 and get a quick 3 in after dinner." After 10, I didn't feel like having to go back out in the p.m., so I just finished off another 3. You can call that dedication or stupdity...you choose. I really felt fine...I promise.

Why am I telling you all of this...just thought you all would understand our mutual, "mindset of a runner" behavior.

Don't worry... today is a different story. I do have a fever. I have watched 4 TBS weekend movies (no kidding), and drank a whole 32 ounce Slurpee. I guess now I really am sick.



Now...on to the Run Club!

We had a great workout on Tuesday. The rain kept its distance until our final 2 miles when strange waves of pouring rain would come and go mysteriously. We were thrilled to have the lights...thanks Gail! We are getting stronger as our big races draw closer and closer....don't forget the benefit of doing those tough BUT effective speed workouts!

You will have another chance to get some speed out of your system this Tuesday at 6:45 @ the track! I have been taking plenty of Vitamin C, so I hope to be there!

Come to Burke Lake on Saturday! You might just get your picture taken by Dan! Notice we are stretching...I do have other pictures to prove it...although the one I am in, kinda looks like I am talking more than stretching...go figure.

When you have a big day of mileage, having others there with similar goals will make your run much more manageable. Two weeks of running with us at Burke, and you will be hooked. Our story telling skills are most thrilling. There is no way your IPOD is more exciting...so get up early and join us this week! 7 am, 8 am or go wild and run both!

I will try to have a nice supply of all sizes of the Run Club shirt for those that haven't received this year's same as last year's T, at both Tuesday night's practice and on Saturday. Get them while they are SMOKIN'!



Running tip of the week:

Secret to Running Success: The Long RunRunners of all stripes and sizes know the long run is one of the fundamentals to running success, but how does one get started on a long run? Larry Eder, from The Running Network, suggests that long runs be done on a variety of surfaces, and a nice, well-packed trail is a good one to start on. If your average run during the week is 45 minutes to an hour, your beginning long run should start at 50 minutes, but it's important to remember to slow down!
Long runs should be done at 70 percent effort, and two minutes slower than your 10K per mile paces (so, if you run an 8-minute pace for a 10K, your long run pace should be a 9:45-10 minute pace) and at an effort that you can hold a conversation. If you cannot get out a coherent sentence, you are going too fast.
Long runs do several things---they build up your capillary beds, for better circulation, they give you endurance to handle the long haul and tougher spring workouts and they build strength. Add on five minutes every week unti you reach 90 minutes, which is your weekly goal. We will talk about long runs for your marathon training a little later!

This Training Tip was brought to you by your friends at New Balance!

Since I am sick, go run a few laps for me!

Heather