Today, when I was about 8 miles into a 10 mile trail run at Flatwoods, several mountain-bikers zoomed by. One anonymous rider enthusiastically yelled, "Iron Woman!"
Just two words, but I gotta say, they sure had an impact. Hey, I'm 56 years old, and I do train hard. What can I say, those two words made me a little lighter and a lot stronger. My arms began to pump a bit harder, and I know I was taller when I rounded the next bend.
I spent the miles after that, contemplating the power of words. Of course, their power is partially dependent on the speaker.
Several days a week, I run with my bichon, Bailey. He absolutely loves it, and I just cherish him. Sometimes, I'll say, "Good boy! Bailey's a good dog." I say that to him a lot. I guess it's the same thing as saying, "I love you, Bailey."
It's time to think about resolutions. We all tried to be good and eat reasonably, but if you're like me, there were certainly times when I strayed from my usual diet and training schedule.
Now, while I'm sad to see the holidays go, I do look forward to taking better care of my body in the next few weeks by returning to my usual routine of healthy living, plenty of exercise and a nutritional diet.
I think they say the average person puts on about 5 lbs. at this time of the year; over-indulgers may put on 7 or 8 lbs. I bet many runners even add one or two. Yes, I love the holidays, but it is the one time of year when I am most likely to veer off my straight and narrow, healthy path.
As I check in with my friends on Facebook and in person, I am hearing stories of whole days without exercise, fewer miles than planned, little rest, too many rich foods, colds, more alcohol than usual, etc.
So, let's all get out that 2010 calendar and start planning.
First, literally, take a look in the mirror; then, take a look inside - inside of you, I mean. Listen to that little voice that knows what changes would really improve your life and your health.
Assess your weight, or more importantly, your fat:muscle ratio; that's much more revealing. Do you need more time at the gym? Should you do more strength building exercises? What about cross training?
Assess your life. Is your dedication to running in conflict with any part of your life? Maybe as you look toward next year, balance is the key. For some people, more running would benefit them in every way; on the other hand some people have been obsessed with running. Those people would benefit by concentrating more on putting their running life in perspective.
Most people are somewhere in between, so their schedule may just need a slight tweak in '10.Assess your social life, too. Do you make it a point to run with friends? Do you need to meet more fitness minded people? If you need people to run with, email me. I can hook you up with running groups of all speeds all over Tampa and even in St. Pete. There is no need to train alone. And most of these groups are FREE. Consider this: In the last few years much research has been done to determine what activities improve the quality of life and even extend life. Research shows that people who have many friends tend to be happier and live longer. And the more frequently these people tend to spend time with their friends (and family), the greater the effect. So, hanging out with your friends and family is a prescription for improved health.
Assess your physical condition. Were you plagued by injuries in '09? Maybe your main goal in '10 should be to slow down your training schedule, to build fitness gradually to prevent recurrence and eliminate any chance of new injuries. You may be saying, "How do I do that?" Well, a coach would be a big step; a coach can set you up with a training schedule that should keep you healthy. Also, listen to my free Smart Running podcasts. One of the main purposes of that podcast is to provide common sense training information. You can subscribe through iTunes or go to MojoforRunning.com, my national website, and listen at your computer. You don't need an iPod or an MP3 player to listen.
On the other hand, maybe in '09 your training tended to be haphazard, catch-as-catch-can. Then make this year the year you learn the primary training principles, apply them to your training, and stick with your plan.
Do you get any alone time for meditation? Do you get regular, pure, uninterrupted quiet time? I recommend running or walking in the woods. We have plenty of parks with off-road trails. A hike in the woods will strengthen the ligaments and tendons in your legs and feet and improve your balance while providing tranquility to help with handling the stress that everyone experiences. One of the best things you could do for yourself might be scheduling a weekly hike in the woods.
With all these considerations in mind, take a look at the Run Tampa calendar, and start studying races. I am a big proponent of lots of racing, but it's important to look at most of the races as process goals, meaning you do them as speed training and race training to prepare you for your goal races. So, what I mean is that many of your races are training races designed to test your fitness level at that particular point in your training. You also do them to practice racing that distance. Doing a long run is not the same as doing a long race, so doing long races as practices makes sense. Racing is also a good way to meet other runners.
Why not resolve to improve your training schedule and resolve to stick to it? Again, the Smart Running podcast will help with that.
Now is the time to plan your goal races if you haven't already done so. Pick your practice or training races, and fill in the cross-training, speed work, and mileage that will get you there safely.
Most importantly, make sure your running goals fit into the rest of your life just as the rest of your life must fit into your running schedule. If you plan it right, each will benefit the other.
Big weekend! I ran the Florida Half Marathon in hilly Clermont on Saturday with my daughter, Wendy Spencer, and good friends Lee Casteris and Jackie Macaluso. When the decision was made that we would meet in Temple Terrace at 4:45 a.m., I started to wonder if doing this race was the right decision, but, of course, it was.
Last week was just not a good week for me, the week leading up to the race I mean. It was just extra hectic and quite stressful, so, not having pre-registered, I seriously considered staying home and going for a long run at sun up, but I had told them I'd go, and there was also that nagging voice whispering in the back of my head, "You know if you go, you'll be glad you did. You know you'll enjoy being with your friends. You know you're ready for this race and likely to have a good time. You know you can take a nap when you get home. You know that even though the temp will be in the forties, you'll be toasty after running a couple of miles. You know that no matter how hilly it is, it probably won't be any worse than San Antonio. You know you run well in the hills. You know you'll be sorry if you don't go!"
Turned out, the temp was, as predicted, in the forties, and the wind was really blowing as well. I would never have predicted that we would all have excellent races, but we all did. It was one of those magical mornings, and I wouldn't trade it for anything. The voice in my head was dead on.
A small and low-key race, there was no photographer and not a lot of food, but piping hot hot chocolate made up for that. They let me take my age group award and leave right after the race, which I liked because it was just too cold to stand around waiting for an awards ceremony.
It was just Jackie's and Lee's second half marathon, and both had huge PR's. Wendy has done many halfs, but still dropped a huge chunk of time as well. That was my 16th half, and I had my best time in several years, only two minutes off my best ever, even in the hills.I'll definitely add this race to my half calendar for next year.
We had our own personal one man photographer, support crew, and cheering section, too. Thanks, Michael. You were great!
There is a reason why that voice in my head had so much to say. It's because I've done so many races before, and I know that I'm always glad I did them after I finished. Some are better experiences than others, of course. This happened to be one of those. Once again I find myself thanking my friends; I certainly would not have gone if it weren't for them, AND once again I find myself appreciating the voice in the back of my head that is much wiser than my conscious self.
Today I ran in the 16th annual Flapjack 5k in Land O' Lakes. I like that the race proceeds went to Land O' Lakes High School's running teams because I have a special place in my heart for that school. A long time ago, when I first became an English teacher, I did my internship there.
Congratulations to Lee Stephens, the first male, a LOLHS alum, and Brandi Nichols, the first female. Also, Oakstead Elementary won the school category. See their photo below. Congratulations to those hard working kids and their dedicated coaches.
The race started at the rec center on Collier Parkway and then turned into the Lake Padgett area. I recommend this race to anyone. A couple of things set this race apart from most races. One is that they have team categories for father/son, father/daughter, mother/son, mother/daughter, brothers, sisters, and husband and wife. Wendy and I teamed up as a mother/daughter team, and I love it when we get to do that. More race directors should do that. We didn't win our category, but just wait til next year.
The other unique thing is that - as you may have suspected - flapjacks are served after the race along with OJ and sausage. Now that's my kind of post race food. And kudos to the volunteers because they managed to serve several pancakes each to all those runners without a long line. I guess they've been doing this long enough to have mastered the procedure.
I had a great race, only 12 seconds over my PR, a good final speed workout before the Florida Half Marathon in Clermont next weekend.
Another nice touch is that all iPods can be engraved.
This iPod is amazing. I've even downloaded TV episodes onto it. Here is an idea: Get your special someone an iPod, and download a variety of podcasts. I like to listen to NPR's "Wait, Wait Don't Tell Me" and "The Sunday Puzzle." I also listen to "This American Life." Of course you would want to download a variety of running podcasts as well as a variety of great running music.
Another idea is to create several playlists. Make one labeled FAST, with really upbeat music and one labeled LONG RUN with at least an hour's worth of slower tempo music that would be a pleasure to listen to during a long run.
Also, purchase a couple of great audio books on iTunes or from Audible.com, and download them onto the iPod. Do this, and that special friend will truly know how much you care.
Here are some ideas of books that a runner would like: What I Talk About When I Talk About Running by Haruki Murakami, 50/50: Secrets I Learned Running 50 Marathons in 50 Days by Dean Karnazes, and Lance Armstrong's It's Not About the Bike.
Woohoo! This morning's Jingle Bell 5k Plaza Run for the Arthritis Foundation was a huge success. Approximately a thousand runners participated in either the 5k or one of several kids' races. Santa high-fived runners as they crossed the finish line; then everyone retired to Champps for the awards ceremony and an early lunch.
Click here to see many race photos.
Thousands of people gathered in Clearwater yesterday to warm up for their Thanksgiving dinner by racing in the 31st Annual St. Pete Times Turkey Trot. What I like best about this race is seeing so many people decked out in costumes.
There were four events: The Wingding 5k, The 5k Walk/Jog/Stroller Roll, the 1 mi. Gobbler, and the main event the Turkey Trot 10k. Results here.
Clearly, it is an annual Thanksgiving event for many of the families in attendance. Click here to see photos.
Yesterday, I had the pleasure of running in the Inaugural Women's Half Marathon in St. Petersburg. Dawna Stone, founder, publisher, and president of Women's Running magazine, really knows how to put on an event. Over 4,000 women participated and a few brave - or very smart - men.
Christa Benton, 25, of St. Petersburg, one of the best known local runners, led the whole way and won the event easily in 1:20:02.
One of the things I liked about this course was that it doubled back on itself in a few places, making it possible for runners to get a quick glimpse of the leaders as they whizzed by.
We started at Albert Whitted Airport. Then the course took us along beautiful waterfront areas. We ran out around The Pier, over the bridge to Coffee Pot Bayou, around Mirror Lake, and eventually into Tropicana Field where we circled the bases before exiting and returning to finish where we began.
The weather was warm but lovely. Most of us had arrived before sunrise, and were rewarded by a spectacular sunrise, just the first of many breathtaking vistas.
Every finisher received a unique medal which had a charm dangling in the center. The charm could be removed to be worn on a bracelet or necklace.
One thing would have made the day better; that would have been if my daughter Wendy could have been running with me, but, she was in Riverview doing the Alafia X-Country Half Marathon, another outstanding race, and one that I have done the past few years. Next year I sure hope they aren't on the same day again because I would want to do both races.
Click the icon in the column to the right to see all the photos, and read the St. Petersburg Times story here.
Spinning is not exactly my favorite activity, but I am convinced that it's hugely helpful to my running. I absolutely believe that every runner will benefit from adding spinning as a means of cross-training. So, here are the benefits:
If you haven't tried spinning, I'll tell you, that first class is tough, but, you'll improve with every week. I highly recommend a beginner class the first time, but even if you can't arrange that, most instructors will be a great help if you get to class early and tell them that it is your first class. It's very important to get the bike setup correctly, and the instructor will help with that.
Always make sure to bring a full water bottle and drink it all during class. Also, bring a towel; you'll need it.
Then enjoy faster times in your future races.
I shot the video above on my iPod Nano, so I apologize for having my fingernail in the frame. It's hard to run and hold a Nano that's 1.5" x 3.5", tightly enough not to drop it, and still keep my fingers out of the picture. I took most of the video during the first couple of miles while I was still getting warmed up. Then I pulled it out again after crossing the finish line. Thanks to my husband David for editing all of my videos. He does it on his Mac much more easily and more effectively than I can with my meager tools - and non-existent video editing skills.
Anyway, here is a continuation of my comments about the race weekend.
I chatted at the Metro station with Minnie, a 20 something Marine stationed in Kansas. She had just returned from Kuwait where she had trained in temperatures over 100 degrees.
Wendy got in a lot of
hot water - couldn't resist that pun - for stealing . . . wait for it . . . a
cup of hot water. The hotel had provided teabags and one of those
coffeemakers that makes one cup of coffee at a time. We couldn't figure
out how to get just hot water. Anyway, she went downstairs, thinking
that most hotels provide free coffee and hot water for tea. Not this
one, but she did see where they were setting up coffee and hot water
for an event in a meeting room. She borrowed one of the hotel cups and
filled it with hot water just in time to incur the wrath of a hotel
employee. He loudly admonished her, saying, "You have to pay for
EVERYTHING here!" Then another lady came over flashing a name tag as if
it was a police shield, saying, "Is there a problem?" Wendy sheepishly
retreated, cup in hand, only to determine when she got a good look that
the cup was dirty, and she would be unable to use the water for tea
anyway.
I'll always remember what seemed like a magical hour - or two - we spent at the National Cathedral. We took a trolley tour Saturday afternoon, deciding to get off whenever we felt the urge, but keeping in mind that I needed to save my legs for the race. On seeing the cathedral, we were both drawn to it and decided to get off. That may have been the best decision we made all weekend. The whole thing was magnificent, from the lovely sound of the carillon to the Bishop's Garden to the a vivid stained glass window built around an actual moon rock. It was drizzling off and on, and that added to the impact. It was, indeed, a spiritual experience that I hope never to forget. I can still hear the overwhelming peacefulness of the sanctuary.
We discovered they're big on cupcakes in DC. We visited Red Velvet Cupcakes and The Cupcakery. Wendy gave both high marks.
The only bad part of the whole experience, and it absolutely would not deter me from doing the race again - was that after the marathon, there were just far too many people to disburse efficiently to their various hotels. Too few cabs, not enough room on the Metro, etc. All the coffeeshops, restaurants, and cafes were full, and after you run 26 miles, you really want to just relax on your bed in your comfy hotel and EAT something.
When we could see that it would take a while to wait in line for the Metro, we decided to walk a couple of blocks in the hope of hailing a cab. Then we spotted the line for taxis. There were about a hundred people waiting already. I wanted a cup of coffee almost more than I wanted to SIT. Of course, Starbucks was full, but Wendy spotted a Marriott and speculated that there was probably a Starbucks inside. Brilliant! She was right. I rested while she got us drinks and we settled in for a comfortable hour in the Marriott's bar.
By the time we returned to the Metro station the line had only gone down slightly; after all, many people were still finishing. No choice, we would have to wait in line. It didn't take too long, but it felt longer on my weary legs. That's when we met Bob.
Bob was about my age and really tall, like 6'5ish. As we waited on the platform for the Metro, he asked Wendy for directions. When we discovered he was staying at our hotel, Wendy said he could just follow us, and, relieved, he agreed. We boarded the Metro, and moments later, Bob collapsed. Fortunately, medics were nearby, and he came to, but moments later, he passed out again. As soon as we reached the next stop, we went running for a Metro official while someone else called 911. It was kind of scary, especially after hearing about the deaths in the Detroit Marathon the week before. This story has a happy ending, though. We got word later that night that Bob would be fine but would be kept overnight in the hospital.
The day after the race we took another trolley tour, stopping at the Museum of Natural History, the Lincoln Memorial, and the Viet Nam War Memorial. I got to stand on the spot where Martin Luther King gave his "I Have a Dream" speech, and I watched a Marine stand on a ladder to do a rubbing of a name high on the Viet Nam War Memorial. I had never been to DC before and I am immensely glad I went. Thanks Velma and Diane for encouraging me to choose this race. You raved about it, and now I will rave about it.
I'm still unwinding from running the Marine Corps Marathon last weekend. I'm not sure what was the most moving part for me, the sheer energy expended over those 26 miles, the beauty of the race course, the magnificence of the weather, the amazing people, the historic, meaningful sights, or the pleasure of sharing it all with Wendy. I guess all of that together is what made it such an intense experience.
While I was running, I occupied myself with reading the messages people had on the back of their running shirts. Here are some of the memorable ones:
Earned, never given . . . Pain is weakness leaving the body. (I lost a lot of weakness.) . . . My father is a Marine and my hero . . . That's not sweat, it's fat cells crying . . . The older I get, the faster I was . . . Tuck ferrorism . . . Pass me, I'm tired . . . Lose is a four letter word . . . If I fall, drag me across the finish line . . . Who fartlekked? . . . Your feet hurt because you've been kicking ass for miles . . . Yes, you can . . . Got marrow? . . . Where is the beer stop? . . . Land of the free because of the brave . . . Live, dream, succeed . . . Pain is temporary but pride is forever . . .
Tomorrow is the Rattlesnake Run in San Antonio. To say this is a unique race is an understatement. For one thing, it's five miles long, but that's just the beginning. The unique factor is that it takes you through orange groves, up and down hills, through residential sections, on roads, off road - you get the idea.
Last year, as I ran this course with friends on a training run, an otter ran across the road right in front of us. The longer I run, the more different animals cross my path, figuratively and literally. Anyway, it was adorable, as you might imagine. Being a creature designed by Mother Nature for swimming, his 'run' was something to see.
What I haven't seen out there are rattlesnakes, so don't let that worry you. What you will see is a very large group of happy people, mostly people who put the Rattlesnake Run on their 'to do' running list every year. In other words, it's a tradition for many runners. We all know that San Antonio is the hilliest place around these parts, and this race will confirm that.
According to the website Race Pace Magazine named it "the best little race in Florida," and I think that just may be the prevailing attitude of attendees; certainly, it's one of the best.
There is also a one-mile 'Runner With Dog' Race, which alone is worth the trip. This race coincides with the San Antonio Rattlesnake Festival, so there is no reason to rush off after the race; this is an old fashioned small town festival with lots of booths, plenty of food, and loads of friendly folks. So, plan to hang out a couple of hours.
I'll be there for sure. I won't be running because it's too close to my marathon next weekend, but I plan to take lots of pictures, and I'll also be shooting video of the races, so check back here to see both. The Rattlesnake Run begins at 8:00.
This feeling makes me especially appreciative of the one place where time seems to slow down. When I am in the woods, running off road on a trail, I can forget the busy streets, the sound of cars and voices, my hectic schedule, that 'to do' list; I become more mellow with every mile.
I am always moved by the beauty of the woods, but I am saddened that so many people don't appreciate it; their eyes don't seem to catch it. They are too anxious to find the end of the trail and get back to their list. But like so much that matters in life, this run is about the trip not the end.
I spot a tiny, striking butterfly visiting an equally tiny flower. My iPhone/camera is out in a flash, but the butterfly has already moved on. I won't record him today. As I gaze at the leaves a few feet away, I am impressed that some of the leaves are dotted with mottled brown spots, in a pleasing collection of colors that look remarkably like that butterfly. I'd like to decorate a room in those colors. There's probably a paint card at Lowe's with that exact collection. There should be.
Saturday, I'll turn 56, and I sure feel like I have lots to celebrate. For one thing, I'm running better than ever before, and I'm probably in better physical condition. That is saying a lot because I've been running since shortly after Wendy was born, and she's 32. In fact, now, she's my running buddy.
It's commonly thought, at least among non-runners, that running takes a serious toll on your body and ruins your knees.
Dr. James Frye conducted a study of over 500 older adults over a period of 20 years. His hypothesis was that runners might not live any longer, but that disability associated with old age would be delayed.
Well, he was right that disability related to age was postponed in the runners, but he was surprised to discover that, in fact, the runners in the study had half the mortality rate over that 20 year period, AND they had a lower rate of early death from heart disease, neurological disease and infection.
Additionally, running did not increase the rate of osteoarthritis or total knee replacements. AND it turned out that the benefits of running continued well into the eighth decade of life.
I have a good friend, Emery Jewell, 83 years old, who is walking - and running - proof of that. He didn't even start running until he retired, and he has over 400 medals and awards to show for his efforts. He still races and usually takes home a medal.
And I have several running friends in their 70's who look, feel, and act decades younger. I fully expect to be a member of that group one day. Next month, I'll run the Marine Corps Marathon in Washington, D.C., with my good friend, 71 yr. old Velma Radloff. Velma surrounds herself with happy, healthy, people, who share her gusto for life. I'm sure that is part of her secret. Running is just part of the prescription for living a long, meaningful life.
If 70 is the new 60, and 60 is the new 50, and 50 is the new 40, then, for runners, 70 is the new 50, 60 is the new 40, and 50 is the new 30. If you don't think so, just ask one.
I, for one, feel, physically, virtually the same as I did 30 years ago, except that I do need glasses to read. So I am a happy girl, because, mentally, I know the last 30 years have provided much wisdom. I can't wait to see what the next 30 bring. . . What am I saying? I mean the next 50!
Read the full article about the study of the effects of running on aging here.
"The miracle isn't that I finished. The miracle is that I had the courage to start."
-- John Bingham, AKA The Penguin
To describe the agony of a marathon to someone who's never run it is like trying to explain color to someone who is born blind."
-- Jerome Drayton
"Most people run a race to see who is fastest. I run a race to see who has the most guts."
-- Steve Prefontaine
"Success isn't how far you got, but the distance you traveled from where you started."
--- anonymous
"The will to win means nothing if you haven't the will to prepare."
-- Juma Ikangaa,1989 NYC Marathon winner
"It hurts up to a point and then it doesn't get any worse."
-- Ann Trason
"Tough times don't last but tough people do."
-- A.C. Green
"We
are different, in essence, from other men. If you want to win
something, run 100 meters. If you want to experience something, run a
marathon."
-- Ernil Zatopek
The sport of triathlon just keeps growing, worldwide, nationally, and
in the bay area. No surprise there. It's a
natural progression for many runners, swimmers, and cyclists. The number of participants in all distances of triathlons continues to
grow, but the distance growing at the fastest rate is the sprint
distance, no doubt because people can
maintain adequate training for these events while still having a normal
life.
I did my first triathlon around 1983. I had been running for
several years and had experienced some success, but I was not placing
in my age group. I mainly ran to stay
fit and lose weight after Wendy was born. However, along about that time my brother, Milt Bedingfield, did
his first Ironman Hawaii. He was one of only a handful of triathletes
in central Florida back then. Not long after that, the sport of
triathlon took off in the by area, and we were both on the board of
Team Tampa Triathletes.
With a swimming background and lots of
coaching experience, Milt started Forest Hills Aquatics because there
were many triathletes back then who desperately needed swim coaching.
With very little training, I
did a sprint tri at Clearwater Beach and placed third in my age group.
It turned out that my swimming background gave me a
huge advantage. Well, I participated in triathlons for a year or so. Then I became too busy with my kids and beginning my
teaching career to do anything but run.
So, I took a 23
year hiatus from triathlons.
The Publix Family Fitness Weekend kicks off Friday night at Fort Desoto Park with a 5k race and packet pickup for Saturday's events.
It sure is good to see Publix supporting and encouraging family fitness. Goodness knows, few things are more important than fitness, and it starts with kids. I have spent most of the last 20 years teaching teens, mostly ninth graders. I was always in better shape, fitness-wise than most of my students. That is sad.
One thing I noticed is that some overweight students were absent much more often and were usually withdrawn. Some students could barely squeeze into their desk. Too many students spend many idle hours in front of the TV, video, or computer screen, usually munching on something unhealthy. Ugh! It is an uphill battle, but fight it we all must. Thanks, Publix, for making a commitment to encourage healthy living.
The Family Fitness Weekend offers a 5K race, youth duathlon, sprint triathlon and sprint duathlon at world famous Ft. Desoto Beach. I'll be participating in the sprint tri. I have never done any of the races in this series, but I have heard that Publix does a wonderful job, that the activities are organized, and that the after race food is excellent.
Actually, what I mean is are you eating like a runner should eat? A couple of months ago I realized I was not eating like a runner should eat. It was not adequate for the amount and type of training I was doing, and I was ingesting too many calories as well.
Right after the Madeira Beach Triathlon, I decided I was sick and tired of my weight. Over the last five years it had crept up ten ugly, heavy pounds. I found myself shopping for a better bike for triathlons and, like most people, always checking the weight of the bike. It occurred to me that it was kind of crazy to worry so much about a pound on the bike when I was carrying about 15 pounds too much on my body. That is when I resolved to lose it before the summer ended.
Along about this same time, I joined the T3 Tampa Tri Team at Bob Sierra Y. They have really sharp black tri suits which are, of course, spandex - yeah, just what you want to climb into when you're packing extra weight.
I also had been thinking for a good while that I would be able to run a lot faster if I lost that weight. Years ago, back when I weighed under 120, I also ran a 7 minute mile. If I lost that weight, could I actually run that fast again? Running is the one sport in which people barely get slower as they age, so it might be possible.
