Runner 101 - The Newbie Guide

Even though I have no "real" training to coach runners, I find myself guiding fledgling runners from time to time.  I'm not an expert by any means.  I'm just a girl who fell in love with running, and likes to watch others fall in love too.  I've been asked 101 questions by friend who are new to the sport, or want to go longer, or want to get faster, etc. etc. The cool thing about running is we all help each other--my friend Amanda (aka TooTallFritz) was always my go to when I had running questions.  So, welcome to the first installment in the 101 series . . . The Newbie Guide.

I was not always a runner.  I used to see people running from the comfort of my car and think "Those people are nuts."  I seriously used to dread running a mile in gym class.  I was the least athletic person in the world when I was in high school.  Now, running is my therapy.   Its never too late to become the person you want to be.
 
Running Misconceptions

• You don't have to "look like a runner" to run.
• You don't have to be in great shape to START running.  But running will help get you in great shape.  Because news flash--fat jiggles when you run.  I like to think running jiggles it away. :-)
• 
  
• Sorry folks, but IT NEVER GETS EASIER.  Just let that idea go now.
• It takes awhile to learn to love it.  For me, it took an entire year.  In the meantime, remember how strong it makes you.

Getting started
Just get out and go.  There are two methods that seem to work for people.  One is intervals.  Far and away the most popular program for this is Couch 2 5K--a simple plan that requires 30 minutes 3 days a week.  It is a wonderfully simple, yet highly affective program.  Doing intervals doesn't mean you are wimpy or slow or unfit . . . let go of those misconceptions.  I know plenty of fabulous athletes who do intervals during some or all of their workouts. The second method, if you aren't a "plan" person, is to simply run until you can't anymore.  And then walk yourself home.  Then go a little further.  And a little further.  AND A LITTLE FURTHER.  This is how I started.  I literally cried tears of joy when I did the 3 mile loop in my neighborhood the first time. 

Listen to your body
Running makes you tired.  Its going to hurt a bit, but in that "hurts so good, muscles on fire, just had a great workout" way.  Sharp, stabbing pain isn't okay.  If you are feeling something like that, be sure you get your shoes and/or form checked out (either at a running store or by a running coach).  GET FITTED FOR RUNNING SHOES.  Yes, they are expensive.  But its an investment in your body.  Promise. Not to mention that a really good running store will also check out your form.

Find a friend

Having a friend to run with makes things go faster.  You will push each other, encourage each other, and improve together.  I can truly say that there is nothing in this world like a running partner.  They are friendships that cross all boundaries.  I don't remember MY first six mile run, but I do remember the first time my best running friend and I did one together. Look for a running group in your area, check online, or just strike up a conversation with that lady in the grocery line wearing workout apparel.


It takes time
This one is self explanatory.  Don't give up on yourself or get down because you feel like you aren't progressing "fast enough".  Keep track of what you are doing, and every few weeks look at your improvements.   Be patient.

And, speaking of time.  DO NOT WORRY ABOUT YOUR PACE as you start out.  Pace will come in time.  In the beginning, focus on getting your lungs and legs used to the strain.  Don't worry if its a 9 minute mile or a 14 minute mile.  I repeat. DO. NOT. WORRY.  Just run.  As a new runner, just putting in miles will lead to improvements. And in the end, your pace does. not. matter.  REALLY. There will always be someone faster, and there will always be someone slower.  Being "slow" does not lessen the accomplishment.

When you feel like quitting
There are times you will want to quit.  When you do, think about WHY you started in the first place.  And then keep going.  Count 3 light poles after you want to quit before you walk, or maybe 30 seconds.  Find what works for you.  I love writing motivational words or phrases on my hand to remind me to be strong.  Or pick a word you want to repeat to yourself when you want to quit.  Think of others who are unable to do what you are willing to right now.

The thing that makes running truly amazing are those moments when you push back against the wall of fatigue and exhaustion and KEEP GOING.   Those are the moments that make stronger.  That is where the "runner's high" hides.   And yes, it does exist. The runner's high isn't a myth.  When you push your limits and surpass them, you WILL find it.

Rest and Recovery
Honor the rest day and keep it holy . . . as in-GIVE YOUR BODY TIME TO RECOVER.  Stretch after every run.  YogaGlo offers some great post run routines.  

Enjoy the ride
Yes, its a hard, sweaty affair.  Its uncomfortable. But you will find yourself on the road.  You will find a strength you didn't even know you had.  

As Sam-I-Am said, "Try it, you just might like it."

In Your Own Skin

I’m speaking mostly to my female readers here. Maybe some of the men can relate, but I don’t really know because, well, I’ve never been a man.  

Being uncomfortable in your own skin isn’t fun.

Its not fun to compare how you look to how everyone around you looks.  Its not fun to look in the mirror and see only the things you want to change about yourself.

The thing that most of us (women) don’t realize is that we are not alone in feeling like that.  I used to think that I was alone in the insecurity of my body—that those insecurities were the burden of only those who were overweight.  Until I realized every woman around me had them.  Some of us just hide them better than others.  We all manifest our insecurities differently. 

It is a true, extraordinary challenge to truly be comfortable in your own skin—to see strength and beauty instead of flaws. Amanda over at Run To The Finish posted this great image. 

And she is so right.  Flaws make us real.  Our stretch marks and our extra skin and our scars tell our story.  

It tells the story of where we came from.  The journey we've taken. 

Learn to love yourself. Stop looking at the flaws.  See your strengths.  Because you are strong.  And you are worth it.   That moment when you truly believe those things is the moment you will be comfortable in your own skin.

That feeling is unlike anything else in the world.

Race Reports - Triathlon Trilogy #1 and #2

 The week leading up to both the June and July Triathlon Trilogy races were wet, rainy affairs that had all of us suffering from cabin fever.  Each time, I fretted that the weather wouldn't clear for race weekend.  And each time, we were blessed with blue skies.  And humidity.   But hey, its South Florida in the summer time so the humidity is to be expected. 

Triathlon Trilogy #1 - 6/9/2013

Triathlon Trilogy #1 in June was very special--it was the first time my kids have ever seen me race.  The amount of effort that goes into dragging a 4 and 7 year old to a race site before 5am is . . . well, there's a reason I've been racing seriously for over a year and this is the first time they have come to watch.  My husband deserved sainthood that day.

I was incredibly nervous as the sun came up because our "sheltered" swim looked like a choppy disaster zone.  They moved the swim course twice due to "unsafe conditions."  Swimming is NOT my strongest discipline, so this was not the greatest news ever.  We ended up swimming in the opposite direction of the original course.

I didn't drown.  That's pretty much all I can say about the swim.  The swim/bike transition was smooth.   I remembered to attach my bike computer, so I kept the bike in the 16-18mph range on the straightaways.  This ended up saving my skin--made up lots of time from the swim on the bike.  However, I'm not used to getting that kind of speed for half an hour, so my legs were dead on the run.  Luckily, the changes in surface and the scenery kept me going.  I love doing this series because Multirace has lots of loyal athletes--I passed many familiar faces and THAT is the best feeling ever.

In the end, it was good enough for 3rd place in the Athena division.

 Swim     T1       Bike  T2     Run     x   Total

0:10:29

1:22

0:31:57

0:54

0:36:18

0

01:20:59.24

                      18.77 mph    11:42 min/mi

But the best part of all was having my little crazies there. 

Triathlon Trilogy #2 - 7/21/2013

The highlight (or really lowlight) of Trilogy #2 in July was the swim.  The day looked beautifully perfect, especially considering the awful monsoon-like rain conditions in the week leading up to the race.   Between the weather and the fact that we had gone on vacation at the beginning of July, I was feeling gloriously under-prepared.  I had hit the pool ohhh, maybe twice in July.  

 When we started with the swim, it became glaringly apparent that there was a strong current and that we were swimming in to it.  Oh, yay.  After being swam over and kicked a bazillion times, I was pretty sure I would be the last person left in the water.  I settled in and just "kept swimming" (like Dory!), resigning myself to making up time on the bike.  I was surprised when I started seeing caps from the wave before ours as I was swimming along--this was the first indication that . . . hmm, okay, maybe it wasn't just me having a hard time.  When I FINALLY made it to shore from the longest 400m swim ever, I looked back. Yeah, wasn't the last person.  Not even close.  Transition felt like it took forever because the swim was just so exhausting.   The bike was decent, the run was brutal.  I felt more tired during that run that I had in a long while.  I really wasn't expecting anything miraculous.   When I got my times, I REALLY wasn't expecting anything.  I mean REALLY, 17 minutes for a 400m swim??

 Apparently the swim kicked everyone's butts.  Even though I was a full 8 minutes off my time from Trilogy 1, I ended up with 2nd place.

I found my buddy Renee.   She and I met on the bike portion of this same series last year.  I encouraged her as we were going over the bridge.  She found me on the run and we kept each other company.  Friendships like these are the things I love about racing.  She placed 2nd in her age group in the international.

Two down, two to go!  Next up is #3 on August 18th.  My last great hurrah before school starts the next day.

Triathlon Trilogy - Course Overview

Last year when I started the Triathlon Trilogy, I wasn't even sure I would be able to do 4 races over the course of 4 months.  At the start of this series, I still had my crappy hybrid bike.  I had not yet become a cyclist.  I didn't have the faith in myself as an athlete that I do now.  In a way, I was still that shy, overweight girl that wasn't sure of herself. 

 This year this race moved to an entirely new site on Virgina Key, thanks to road construction.  I wasn't too sure about this course -- the bike called for two loops, and I do NOT enjoy doing loops.  Repetition bores me.  And this course map freaked me out a little.  But I LOVE this course. 

The U-turns on this course make it a fairly technical ride for a road course.  But the best part of those turns is that the longest continuous stretch is about 4 miles.   After each turn I could muster then energy to spin hard until the next turn.  Loved the mental aspect of this.  Add in a few little hills (major excitement in our pancake state), and I was in heaven.

The run section of this course  is very DIFFERENT from what I'm used to--its part trail, part road, part beach.  The beach section is brutal.  There is some beautiful scenery.  Very little shade.  Many of the athletes I talked to didn't care for the course, because of the sand.  But I love a challenge.  And this course is definitely that.

And really you can't beat a start view like this:

Race reports are next!

Summer Vacation = Blog vacation?

I have no idea how my kid's summer vacation turned in to a blog vacation for me.  May flew by, with my son's 7th birthday.  June was all about living in the moment and enjoying our down time for the summer.  Oh, and tri training.  July was a family vacation to Kentucky, a busy spell for work, and lots of other little thing.  Oh, and more tri training.

Summer has been:

Discovering a love for the weight room, thanks to a couple of ladies at the Y (Carmen in the front, and Cherokee on the lower right).  I can totally do 300#s on the the inline leg press.  Realizing that those big legs I spent so much time hating are powerful machines.

Lots of pool time

Long rides with dear friends--catching up and just enjoying the ride.

Lots of moments like these with my kids and their friends. 

Finding a new place for my favorite yoga guru/one of my best buds to share her joy of yoga with others. 

Quality time with the ones I love.

I can't believe I haven't posted all summer long.  After my race last weekend, I looked at the calendar and realized we only have a few weeks left of summer joy before we head back to school.  And only 3 months left until we get into distance season.  

I am insanely nervous about the start of school.  My "baby" starts preschool.  My son will be doing virtual school this year.  I have my first international distance triathlon coming in November.  My first fall half marathon in October.  They say you should do things that scare you and I must be doing something right, because I am just a wee bit terrified of all those things.  At this time last year, I was coming off my first real triathlon season and pretty much the only goal I had in mind was Ragnar.  I loved running, but I didn't have the true love for the distance running that I gained last spring.  This year its a whole new ball game--the calendar for the next 7 months includes Ragnar, 3 half marathons, a Superhero Scramble, 3 sprint tris and and an international tri. Its a little overwhelming to think about. 

So yeah, I have no regrets that I haven't blogged much this summer.  Chances are you guys are going to get sick of hearing from me over the next few months!!!

Race reports for my last 2 tris are coming (better late than never!)