Light Reading for a Snowy Christmas Holiday

I hope all had a safe and Merry Christmas!  I was lucky enough to have been able to spend a few days of the holiday back in PA with my family, during which I got in a little visiting folks and working out and a lot of reading.


 
Seriously, if you've got a little extra time over the holiday and want a great running read, pick up Once A Runner by John L. Parker JR. (Props to MU Head Track and Field/Cross Country Coach - Coach Joe for the recommendation) I read this cover to cover on Dec. 26...after my younger sister, who had promised to run with me, ditched me when we walked out and saw the streets covered with about 2-3 inches of snow (but no worries, I snuck in my own quick mile and half that morning since I knew what was coming!).

The snow scene Angie & I walked out to on Dec 26.

Once A Runner is a fictional novel about competitive collegiate runner, Quenton Cassidy who has dreams of (and the opportunity and talent to) running a sub 4:00 mile. You experience the life of a man consumed/obsessed with training:"The Trial of Miles and the Miles of Trials" as it is repeatedly referred to.  Just as he is in peak shape for his last outdoor season and having just recently run a 4.00.01 mile during indoors, he is suspended from the track program and will not be allowed to run the university's home meet against John Walton (who is modeled after John Walker, the first man to run under 3:50 in the mile). His mentor through the process, character Denton (fictional Olympic champion runner that takes him through a 60 x 440 workout...yeah, tell me about it) helps train him away from the campus and disguises him as to sneak him in for the race.  The novel is amazing because it takes you second by second through the competitive runner's head during training and races, including the last race where he runs a 3:52.5 to hold off Walton during the final stretch.  The novel is emotional and almost heartbreaking at times as you witness the sacrifice and dedication from within the runner's own mind.  Like I have said, a must read for runners and probably the best running novel I have encountered thus far. 

Two quotes from the book that really stuck out to me were ...parentheses inserted by me for clarification: "But the runners (recreational) resembled them (competitive runners) only in the sense that a puma resembles a pussycat.  It is the difference between stretching lazily on the carpet and prowling the jungle for fresh red meat." ...hah I'm definitely the lazy stretcher on the carpet.  And I'm not sure why I love these aggressive animalistic quotes but I do.  And "Running to him was real; the way he did it the realest thing he knew.  It was all joy and woe. hard as a diamond; it made him weary beyond comprehension.  But it also made him free."  I realised after the fact that this quote was also printed on the back of the book...funny how that works out.

Anyhow, following is the short list of running reads that Coach Joe had sent me in his preferred order with his own commentary:    (I have currently crossed #1 & #6 off of the list)

Our back porch.

1. Once A Runner – John Parker (a cult classic)
2. Best Efforts: Stories of Great Runners and Great Races – Kenny Moore(best running writer ever)
3. Bowerman and the Men of Oregon – Kenny Moore (1^st 200 pages  are painful but then it gets good)
4. Pre – Tom Jordan
5. The Four Minute Mile – Roger Bannister
6. Born to Run – Chris McDougall
7. Again to Carthage – John Parker
8. Runners & Other Dreamers – Parker I think
9. Running With the Buffaloes (about Colorado U. team) – Chris Lear
10. Ultra Marathon Man – Dean Karnazes

If you have read any of these and want to offer an opinion - of have your own favorite running reads, please post!
 

Ang's instagram during movie #1 - She's on the right ;)

Needless to say, Ang did still want to hang out and we picked out a few movies from the local library.  Since we weren't running, I had to do something though - hence the stationary in front of the TV.  And if you can't guess that movie its Twilight, which was followed by the Hunger Games and Crazy,Stupid Love.  I mean really, who doesn't love a sappy movie marathon! 

Best way to watch movies!

Also, some really cool Christmas gifts from my family:  26.2 bead from my parents and a Tortoise & Hare bead from my sister Ang to represent us running the Philly Half together.  Both meaningful and clever! Love them!

Last, my brother made a bet with me over Thanksgiving that I could not single arm snatch 65lbs using a barbell (as compared to the smaller dumbbell) since it is "so heavy." Sarcasm.  A barbell weighs 45lbs and each green is a 10lb plate.  I called BS and wanted to put up the video for all to witness it. Oh, for those that underestimate!!  His only response to the video: "Ew."

 

Since I am finally back on my feet and running after a few weeks of rest and therapy, in my next post I will discuss a little bit about my IT Band treatment and exercises since it is a common running injury/annoyance that many struggle with at some point.  Hopefully it will be a little help to a few of you runners out there!  Have a Happy New Year and I'll see you in 2013!

   

 

And this commandment we have from him: whoever loves God must also love his brother.

1 John 4:21

Setting Goals - Why wait for New Years?

Big news! Ran 2 pain free miles this week :) Yesss! Slowly making my way back to running!

But while I've pretty much taken time off these past 4 weeks from training, I've had a lot of time to check out races in 2013 and to evaluate my training and goals.

Goals for 2013...or more like a checklist for whenever the time comes:


What my lunch should look like more often

• Run a <6min mile (hopefully at the MU Outdoor Opener)
• Half Marathon <1:40 (~7:38 pace)
• Marathon <3:43 (~8:30 pace)
• Average over 20mph on the bike during any tri distance....literally any on any course. Each year I get closer, but it hasn't happened yet.
• Complete an olympic distance tri swim in <30:00
• Run an ultra without dying - yes, a 50k counts!
• Bike a century...maybe with a beer or lunch during...not necessarily a race.
• Half iron distance tri <6:00:00 (This will be a huge challenge to complete at Woodstock or Timberman, but I'll see what I can do about it.)
• Maintain a body weight of 135-140lbs.  At the LB Half last year I was 143, at Chicago I was 148 - the difference mostly due to enjoying my summer ice cream and adult beverages to the fullest.  As of today I am 149 so I've got a ways to go, but this one can certainly be acheived if I make better lifesyle & health conscious choices.
• Drink more water (...which means less coffee - I currently drink a pot or more/day)
• Volunteer for at least 5 races.
• Convince my boyfriend to run a 5...or maybe even a 10K.

Dave & I at the tree in NYC

While I may not complete all during 2013, I can dang well try. Obviously some of these guys have asterisks assuming I stay healthy/etc., but I feel if I train smarter and more consistantly, I can eventually check off a couple of these! :)

Right now my 2013 line-up is taking shape.  The following includes races that I'm already registered* for or am highly considering to participate in:

March 23 - *Allstate Life Insurance Half Marathon in FlushingMeadows Park, NY
March - Monmouth University Open Mile in West Long Branch, NJ
May 4 - *Woodstock Triathlon Festival (Half Iron Distance) in Town of Bethel, NY
June 2 - Navesink or Swim (1.2 or 2.4mi swim) in Rumson, NJ
June 16 - Long Branch Tri #1 in Long Branch NJ
July 21 - New Jersey State Triathlon (Olympic Distance) in West Windsor, NJ
August 18 - *Timberman 70.3 in Gilford, NH
September 28 - Mountain Madness Ultra (50K) in Ringwood, NJ
October - Runner's World Half & Festival in Bethlehem, PA

Not a bad list at a glance, but you never know - much of this could change over the next few months.  If there's a race that I should check out, please let me know!

And to round this post out, I got to see a bunch of teammates from college tonight - first time in years for a few of them.  Great to see them all and too bad Cait couldn't join!!

He gives power to the faint,
and to him who has no might he increases strength.
Even youths shall faint and be weary,
and young men shall fall exhausted;
but they who wait for the Lord shall renew their strength;
they shall mount up with wings like eagles;
they shall run and not be weary;
they shall walk and not faint.

Isaiah 40:29-31

Stroke, Stroke, Flip Turn, Choke.

And so this is what recovery feels like...



My locker at work is finally
getting some use!

In my last post I spoke too soon. Since Philly my IT band at the side of my knee (on my non surgical leg) has been lighting up like a Christmas tree every time I run over 1.5mi or so. I'll take this little flair up as a message to get off my feet and back into the pool and weight room - a little (or a lot) of recovery could definitely do the body good anyhow.

Over the past couple weeks without a triathlon to train for in the near future I've really been putting off swimming - always coming up with an excuse: well Chicago or Philly is coming up so I should be running...or just complaining that it's cold out...either way, getting back in the pool was not as much fun as I would have hoped. I had decided to take atleast a solid 2 weeks off from running - after all, it has been a long season - but after a bit of tenderness during an easy 2 miler this weekend I think I may extend it another week or so to be safe. I am currently focusing on getting back into a bit of strength training and some swimming for recovery. Through the end of September I was averaging 4-5K in the pool per week (not that that's a lot, because it not - swim team members easy finish that in a single practice) but since then I can probably count the number of times I've put on the ole one peice on a single hand. Eeek!



Bob hard at work at the pool.

Which brings us to last Tuesday's pool "workout" (I shouldn't even call this a workout...and no warm-up needed since it was all basically at a warm-up pace): 5x200 with focus on technique, a little stroke counting, and a lot of choking/drinking the pool water. I can blame it all on Bob (he runs the pool at MU and has helped me a ton with my stoke over the past year - thanks Bob!) for making me flip turn during workouts...but on the other hand once we transitioned to open water this summer it was amazing how much easier open swiming felt! I didn't think my lungs were about to burst every 17 strokes. For anyone interested in triathlon training, I highly suggest learning to flip turn! I've heard folks argue that you will never once flip turn during a triathlon so "why learn?" But after a little practice with flip turns this past year I totally disagree (and so does any legit swimmer that I've asked) for these few reasons:


Where the sinking...I mean swimming...occurs.

1. Flip turning allows you to keep swimming without stopping/"breaking" which also cuts down those extra breaths usually taken at the turn around.
2. I also believe it teaches your body to become more efficient at using O2 while swimming (similar to training at altitude aka "hypoxic training" - see the exercise physiology side of me does come out sometimes) which is definitely important since we aren't exactly free to breathe as we would running or biking....thus making open water swimming feel that much easier when it comes time to race.
3. If I'm going to do timed sets or sprints I really do tend to finish a few seconds faster and am able to maintain a better rhythm.

I'm sure any more experienced swimmer could pack in a few more reasons, but those are my main few to justify flip turning on the regular. With a little practice and patience, I suggest every triathlete should develop flip turns as part of their swimming skill set.

On the recovery/theraputic side of things, when I swim my body feels great. Simply floating for 10min used to be part of my therapy post-hip surgery in NC. I'm guessing decompression due to the joints being supported by the water (rather than bearing the weight of the body) helps to decrease amount of pain and stiffness in my hips and SI joint area.

While I continue to recover and rebuild, let's all keep our fingers crossed that I'll be up and running (just a little bit) in no time! And sidenote, I'll be helping out at the Big Chill 5K at Rutgers this coming weekend - if you'd like to race registration is an unwrapped toy for a child ages 3-14 worth $10 or more. Cya there!!!

Heal me, LORD, and I will be healed; save me and I will be saved,

for you are the one I praise. 

Jeremiah 17:14