Scenic River Classic 5K

Wow, what a race!

So, like a moron, I forgot the camera, so no pics of me actually racing this time.  I was lucky to get there with all 4 kids, so give me a break.  We took a picture when we got home with my race number on, so we kind of documented the occasion. 
So for the race....

We actually got there well before the start of the race and I was able to run around the parking lot to warm up.  We all get some fuzzy instructions from some guy and a microphone.  All I hear is the 5K people are to follow the blue arrows.  Since the course has 10K and 5K people run together for portions of it, it's imperative that you follow your designated arrow.  Anway, they didn't do the countdown thing like the Teton Dam did.  Instead, they said, "On your mark, get set..." and then a whistle sounded and the running begins. 

There were A LOT of people there and for a split second I had visions of being trampled under foot.  About 100 yards down the road comes the time for 10K and 5K to split up and it's kind of humorous to watch the mad scramble as everyone mergers left or right to follow their arrow.  Then the first hill.  Nothing compared to the Millhollow hill during my last race, but steep enough to take my breath away.  The course is full of turns and twists and going under tunnels and running alongside the Snake river and past downtown traffic.  It's quite fun. 

Since I'm trying to beat my time of 36 minutes, I'm going fast, or at least faster than I did last time.  In a 5k, there isn't a lot of time to pick up the pace if you start out too slow, so I figured I would try and keep a slightly faster pace the entire time and see if I have it in me to pick it up even more toward the end.    Considering that my lungs seem to be working really hard, I determine that I must be going faster than my normal morning run pace.  In training, I would try and do a few runs where I ran faster to help my lungs get used to it.   All I can think is, "I hope all of this hard breathing means I'm going faster!"

While I am going faster, I do try and stick to a pace versus doing the speeding up and then slowing down dance. In my peripheral, I see a runner about to pass me.  I look and see that it's a 5 year old girl.  Yeah, nothing humbles you like being passed by a kindergartener.  Later my husband consoles me by saying, "Well, she's only carrying, what like, 30 or 40 pounds.  You're carrying..."  I stopped him before he could finish that sentence.

Around mile 2, I feel a pinch in my left leg.  It feels like a cramp coming.  I almost panic thinking, "Don't cramp up!  Don't cramp up!"  Feeling like my legs are getting tight, I lengthen my stride a bit so there is a bit more time for the muscles to release before they contract again.  I'm not even sure if that is what you're supposed to do, but I do it anyway, and the pinching feeling goes away.

As I pass runners and as they pass me, I see some rather interesting outfits.  There's this guy who has to be my age, but about 6 inches shorter than me wearing a one-piece jogging outfit.  The bottom half pays tribute to the running shorts of the 70s and the top half reminds me of the leotards riddled throughout most of the workout videos of the 80s.  It's a bright, electric blue and it has to be part spandex.  You have to be quite bold for that ensemble.  Wear it proudly, brother!

Another runner is wearing THE brightest neon green spandex biking shorts I've ever seen.  Seriously, they were blinding.  She stayed with me most of the run and I swear, if I closed my eyes, those shorts were burned into my retinas.  She was a strong runner, keeping the pace.  She never slowed and never walked.  She had a fairly awesome tye-dyed shirt on and later I found out she was part of a group of runners all wearing the exact same thing.  Running as a group?  How fabulous!   I saw them all together at the end and they were awesome!

Back to the race!  I round the corner and there is the finish line.  There is a large clock over the line to show you your time.  From far away, I think it says 38 minutes.  I'm immediately bummed because that means I'm slower than last time.  To my unbelieveably happy surprise as I get closer, it says 29 minutes!!!  I run faster.  I see my husband and kids.  I point to the clock behind them and Arik looks up to see that says 30 minutes and I flash him a thumbs up.  I run as fast as I can and beat my time, getting over the finish line at 30:39!  My last time was 36 minutes and some change.  The final results also tell you what your pace was.  At the Teton Dam race I had a 11:52 mile.  This time I got a 9:52 mile!   

It was a hard run, that's for sure.  I badly wanted to beat my time, so I pushed it harder.  I'm glad that I did.  Even though the run was harder, it was still very enjoyable and the finish line did not disappoint.  Another runner who reads this blog and whose story I've posted in the past also ran the 5K.  I tried to find her, but there were a lot of runners to sift through.  I'm anxious to hear how she felt about the race.  So, Robyn, send me your race story and any pictures you took!!!

Next race with be the Liberty 5K in Rexburg.  We won't forget the camera.

Oh, and thanks to Keersten, my sister-in-law, for putting my hair into a french braid for the race.  It worked out wonderfully!

Weight Loss? That's the Obvious One

I've talked about so many of the benefits of running; the runner's high, the weight loss, the muscle toning, etc.  But there are some other cool benefits to running that I'd like to make everyone aware of.

1st:  "You snooze you lose!"  Whoever made that up needs to be smacked!
If you have kids, you've probably been losing sleep for years.  Add jobs and the other stresses of life and it's surprising that we all don't just drop dead from sleep deprevation.  "One such study that was conducted in Australia, found that runners seemed to have greater sleep efficiency, or the ratio of the amount of time you are asleep to the total amount of time you are in bed." 
Obviously if we are a bit more stressed than usual or when the kids get sick, sleep it still going to be hard to come by, but in general, if you're runnin' you'll be sleepin'.  I can personally attest to this particular benefit.  I sleep more soundly and can usually fall asleep within a few minutes of hitting the pillow. 

2nd:  "And how do you feel about that?"
I've gone on and on about the runner's high.  For those that missed it, it's all about the massive amount of endorphins released when you run.  This hormone creates a good mood, a kind of euphoria.  Runner's will talk your ear off about how ridiculously happy they are when they run.  But it turns out that even without the endorphin release "the health benefit of aerobic exercise from running can help enable you to work off any anger, fear or just the common frustrations that the day may bring, clearing the mind and relaxing the body."  No need to take any more mental health days, just go for a run!

3rd: The Anti-Aging Exercise        
Having just turned 29, 30 is just around the corner.  30 isn't old by any stretch of the imagination, but with 4 kids hanging off me at all times, I feel like I'm older than I am.  That's life I guess.  There are a lot of creams and procedures out there that are supposed to hold that clock back, but most the time we just end up spending too much money to looked like a guest on "Plastic Surgeries Gone Wrong!"  Running can slow down the aging process.  "Running benefits strong bones and muscles, which means you'll be able to retain your youthful grace and your figure, and with that, your enthusiasm for life and continued endurance for many years to come."  Can't do much about the wrinkles, but your body will thank you in the end, whenever that may be.

4th:  Run your Heart Out! 
The leading cause of death in the U.S is heart disease and it's particularly a concern for women.  Running increases your cardiovascular endurance.  "Running benefits you by lowering your blood pressure and it helps your arteries maintain their integrity to keep your heart muscle strong and keep you - full of vim and vigor."

This is the reason that my 80 year old grandfather still runs 5 miles a day.  He has a family history of men in his family dying young from heart disease.  Knowing he was prone to this condition gave him a map for the rest of his life to eat well and stay fit.  I think of him often when I run.


All exercise is great, but as I do more and more research, running always comes out on top. 

Let's Share: Megan's Story

This week, I'm posting from an old friend from high school, Megan Porter (used to be Megan Mendenhall).  She lives, what I consider, a life of adventure.  She is a marathon runner and her story is wonderful and I wanted to share it with you guys.  She also give us a few tips that she's learned along the way.  She's is amazing to me and I want to thank her for sharing!

I really never had the desire to be a runner nor did I enjoy it 6 years ago. Then in 2009, Joe (My hubby), signed us both up for the ING New York City Marathon. I hadn't been running at all and knew that I had to start somewhere. According to my marathon training schedule, my first run was scheduled for 3 miles. I remember very clearly running that first 3 miles which just about killed me. I would have to run a mile and then walk, then run another mile and then walk and finally finished the 3 miles in just under 40 minutes. I remember feeling defeated and thinking there is NO WAY I can run this marathon. The next day was a new day and I decided to get back up again and run another 3 miles but only to find it was easier the second day which gave me hope! From that day on I kept running and each day I would find myself wanting to run and looked forward to my nightly runs. After just a few weeks I finally was feeling like a true "runner" and I knew from there that I was hooked. I finished my first marathon and have never felt a felt so proud of myself and beyond happy when crossing that finish, I couldn't wait for my next race. Since then I've ran three 1/2 marathons, 2 full marathons, a triathlon and several 10k or longer races.  I LOVE TO RUN!

 

1- PACE. Do NOT sprint as soon as your shoes hit the pavement. Everyone has their own pace and it pays off to stick with it. As a beginner start out slow maybe a 10.5 to 11 minute mile pace for the first 3 miles or more. As time goes on it's amazing how strong your body will get and how fast it will adjust as you push a little harder each day. It's incredible how much stronger and longer you can go if you keep your pace and do not sprint out of the gate. I usually check my pace with my shoes, I know it sounds crazy but with every other step I count 1 - 2, 1 -2, 1- 2 and if my foot hits the pavement before I can get to 2, I know I am running past my pace.

 



Megan is the one on the left at the NYC Marathon.



2- One of my favorite parts of running is taking in my surroundings. The trees, the road the sounds whatever is around me I try to enjoy it. I always start my run for the first 5-10 minutes with NO music just clearing my head and thinking about my life. Sometimes I dedicate that time to someone in my life. You kind of set your tone for your run and then all of the sudden your in your groove you have cleared your mind and your on your way to a great run. After you've taken in the sounds around you, then go ahead and put in your favorite tunes and really finish your run strong with your favorite beat!

 

3- Shoes do make a difference: Make sure the shoes you have are right for you. Don't go for the most pretty looking shoes or the best brand but instead go for comfort and your foot style. Some people have higher arches, some have no arch at all. You decide.

 

4- Clothes do matter: Make sure you not only have comfy clothes on that aren't going to rub but you also need to feel great and confident in your clothes. Running in big sweats and a huge T-shirt is going to hold you back. Put on something that is a bit tighter and show off what you have as you run with confidence!! :-)

 

5- It's "ok" to have a bad run: It was funny to me how one day I could feel incredible and then the next day I could go and run the same distance and feel like I have never ran before....it goes along the same thing as "everyone has a bad day" shake it off and know that tomorrow you will have a better run.

Megan shared many more tips for running, but I want to save those for another post later on.  I like Megan's story because she went from someone who didn't run to a marathon runner and a triathlon contender.  If that's not inspiration, I don't know what is!  What I take away from Megan's story is that you can count on getting stronger everyday.  That's a 100% satisifaction guaranteed promise if you become a runner.  How else can you go from being someone who never thought they could be a runner, to being a marathoner? 
Thanks again, Megan!

 

 

A Case for Running: The Race

So I meant to post this yesterday, but things (meanly 4 little rugrats needed all of my attention) got in the way.  So here is my day-late installament of A Case for Running.

Ever been at the gym pedaling your hardest on a spinning bike or rotating those legs on a elliptical machine and have someone come up to you and say, "Hey wanna race?"  No.  People don't race on exercise equipment.  Thus, that's all those things are, just exercise. And having something just be for exercise is great.   Running, however, is a form of exercise with the prospect of something exciting happening every once in a while.  I don't know if you've ever been in a race, but they are quite thrilling.  Even if you don't win, the result of having completed an endurance race is very real and extremely rewarding.  After all that hard work to become a better runner, there is a way to show off your new skills at an event that celebrates the conquest over long miles, threatening hills, and a body that you never thought could handle something like running.  If you've got something to work toward, a race or the prospect of even winning a race, you work harder and gain more and more from a sport that most people think is too hard or simply crazy. 

As I posted earlier this week, I completed my first 5K and I didn't come anywhere near winning, but the thrill of running past that finish line knowing that I ran the distance and did my best was the best reward I could've asked for.  All those long miles finally added up to something.  I've done the elliptical thing and, I'm not sure if you've notice, but you don't go anywhere!  Of course any piece of exercise equipment can help us lose weight and tone, but wouldn't it make everything more fun if all of our hard work was for a purpose beyond just getting rid of some love handles?  I loved the feeling from my first race so much that I'm racing again this Saturday in the Scenic River Classic.  I'm doing another 5K to see if I can beat my time.  The prospect of competing against myself, to see if I've gotten better means more to me than any weight loss involved.  This is why running is so great!

So, if you're looking for a reason to become a runner, here is my 4th reason:  The Race!  Here again, I challenge anyone who reads this to sign up for a race.  If you already have signed up, tell me about it.  I'd love to cheer you on, even if I can't be there in person.  If you need help finding a race to run in, let me know.  I've already found a few races for people who aren't from Idaho and I know I can help you find a race too.   

Interested in running a race?  Better train for it! Click here for tips on race preparation.

Don't Blow It: Race Day Preparations

I thought now might be a good time to share what I've learned about preparing for a race.  It's not just a matter of running, although that part is highly important.  There is actually a bit more to it than that.  Upon signing up for my first race, I did some research about dos and don'ts.  Here is what I have found:

• Use the taper:  Tapering means that a week or so before your race, you need to taper down how much you run.  That seems to be backward logic and it makes the runner kind of nervous to be cutting down on the amount of running they do just before a big event, but they'll be happy they did.  "Tapering is designed to allow your body to recuperate, rebuild, and be fresh for race day."  For my 5K, I did this tapering thing.  I slowly brought down the amount of miles I ran in the week before the race and did NO running the day before the race.  I felt good and energized during that race, so I suppose tapering works.
• Eat accordingly:  If you're planning on running a full marathon, I'd look up info on carb-loading to help you during that kind of endurance race. I don't know if carb-loading is really all that necessary for something like a 5K.   If you're planning on running a shorter race, please make sure that you're providing your body with the right stuff.  And don't throw weird stuff into your diet right before the race.  If you normally eat a bagel slathered with cream cheese right before a run, do the same thing on race day.  You don't want to all of the sudden ask your body to do something different after all that training.
• Have you bought your tickets to the gun show?:  Do some other exercises to further strengthen your running muscles.  I find the most important ones, to me, to work on are the core muscles (abs).  I find that as I work these muscles, I can run straighter and it relieves some of the burden off my legs and allows me to breathe easier.

• Get your gatorade on:  As a runner, you need to understand hydration very well.  I've watched videos of runners who simply collasped during a race because they kept skipping the water stations so they could get ahead.  Sports drinks like Gatorade are helpful, but make sure that whatever sports drink you choose matches the one they use in your race.  If it's different, just stick with water.  "The different brands of sports drinks contain varying amounts of carbs and electrolytes.  Some contain other components such as protein.  If you've not tried these products during training, you don't want to risk causing stomach issues on race day."  Now, just because you need to hydrate well does not mean you need to suck it down like a camel.  Too much water will just make you feel sick.  "Drink 16 oz. of water two hours before race time.  This will provide enough time for the water to pass through your system and the excess be voided well before the start."
• Nighty night:  As should be obvious, get a good night's rest.  Try and get the usual 8 hours, but even if you don't, you should be okay as long as you got a decent amount of rest. 
• Nice digs:  Make sure to wear something appropriate and comfortable.  "A good rule of thumb is to dress as if it's 15 degrees warmer than it really is."
• Get siked:  Warming up is a great idea, but don't go hog wild.  As I mentioned in a previous post, stretching before a run or a race is no longer advisable.  What is better is to do 5-10 minutes of brisk walking and a few minutes of light jogging to warm you up.

• Pace yourself:  While training, find your pace and during the race, stick to it.  Just because Johnny Long Legs passed you going what looked like 50 miles an hour doesn't mean you have to keep up with him. 
• Soundtrack:  Get some running music that you run to.  Listen to it during every training run.  On the day of the race, before the race starts, listen to that music and you'll get your mind and body reeling to go.  Think of it as your soundtrack, not just your running mix.
• Keep it together man!:  Whatever happens, crazy weather, last minutes race changes, illness, injury, just trust in your training.  You....can....do....this!

For more training info, follow the links to find special information on how to train for different races.

Training for a 5K
Training for a 10K
Training for a half or full marathon

Have tips that have worked for you?  Please share!  Leave a comment, become a follower, or email me at annadurfee@yahoo.com

Race Day

I've done it.  I've completed my first race ever.  It was a 5k in the Teton Dam Marathon.  It was awesome!  So here's the story....

6am:   I wake up.  The race doesn't start until 8:30am, but I'm in Idaho Falls, not Rexburg.  I've got 4 kids to get fed, dressed and buckled in and down to the starting line by 8:30, so yes, getting up at 6am was necessary. 

8:25am:  Get to the starting line just in time for instructions from someone named Mike.  To get there, I had to leave Arik and the kids back at the car while I ran to the start.  My mom found me right off and wished me luck just before we took off.  Then the counting began.  The whole crowd of 5k people start clapping and cheering and counting down from 10, 9, 8, 7, 6, 5, 4, 3, 2 ,1 Go!

8:30am:  I start running and I'm just happy to be alongside all of these great people.  Then I see the hill.  I knew there would be hills, I did my homework, but seeing that hill (Millhollow for people that know Rexburg) put a little doubt in my step.  But up I went.  Up and up and up.

I don't have a clue what time it is:  Many people around me are having to walk up the hill.  I really want to walk too, but I don't want to stop running either.  So I just keep at it.  I'm going pretty slow, slower than my usual pace, but I'm running.  A flat part of the hills comes up!  Thank you whoever made this road!

I still have no clue what time it is:  I can see the top of the hill and my lungs and legs are begging me to stop.  I just about stop to walk when Green Day's "Know Your Enemy" comes blasting through my iPod.  Thank you Green Day.  I kick it up a notch determined to get to the top of that &$*#@! hill!

Yup, no idea of the time:  What goes up, must come down. So down the hill I go.  I was really worried about this part since I thought about how badly my knees might hurt while running down a hill.  Since I had a knee injury a week or so ago, I had good reason to be concerned.  Luckily though, my knees didn't hurt at all!  I guess taking it easy and icing them helped out.

Apparently I'm not one of those "attractive runners."

Approaching the sign marked mile 2:  I'm feeling really strong.  I like how I've been able to keep my pace.  I know how important that is in a race and I'm proud of myself for sticking to a pace.  There are a few around me who take the sprint for a while and then walk approach.  By the look on their faces, they don't seem to be enjoying the race as much as others who keep a steady pace the whole time.  There are some cheerleaders along the way and I feel weirded out that some random strangers are clapping for me and whistling, but I still like it.  I see what looks like my mom's car.  Yep, it's my mom!  She honks at me and shouts cheerful words at me to keep me going.  Thanks mom!

Approaching the sign marked mile 3:  So I know I'm getting close and just like a horse who wants to get back to the ranch after a long walk, I speed up.  I don't really mean to do it, but I suddenly want to run faster.  So for the last little bit of the race, I'm practically sprinting.  I turn the corner and see a giant mass of people lining both sides of the street.  There is a huge arch at the finish line that says, of course, "Finish Line."  I'm almost there!  I feel so good I could cry.  I start to wonder how the actual marathoners feel when they get to the finish line. 

Finishing:  As I run past all those faces, I scan the crowd for Arik and the kids.  There they are, just before the finish line.  Arik has the camera and I wave and smile despite how little I like getting my picture taken.  I run past the finish line and into warm congratulations from perfect strangers shoving water bottles in my hand.  The euphoria on the other runners faces is palpable.  Everyone is high on endorphines and adrenaline.  I feel awesome!  I don't feel worn out or sick, I just feel great.  I'm immediately excited for the other races I'm running this summer. 

Last thoughts:
-  If you choose to run in a race, you won't regret it.  I promise.
-  Pacing is very important.  It's hard to kind of ignore the other runners and just run your own race, but you'll be glad you did.
-  Pin your race number onto your shirt the night before.  Perhaps I'm just especially idiotic, but this took me a while.
-  Check your time!  These kind of races, to me, are about beating yourself.  So check your time and see how well you did.  I did the race in 35 minutes and I'm pretty proud of that and the fact that I ran the whole time without stopping.  Race for personal accomplishment and it'll be a great race.
-  Tell people that you're running.  Let your family cheer you on.  It's fun to have total strangers as cheerleaders, but it's even better to see people you know and love on the sidelines beaming with pride. 
-  Commit to race again!  I'm already planning a 10k with my sister-in-law in July and I want to run the Liberty 5k on the 4th of July as well.  Next suimmer, maybe I'll shoot for a half-marathon.
-  Take pictures!  You don't want to let something like this go undocumented!
-  Enjoy the run.  Pacing yourself had a lot to do with this, but make sure to take in the sights around you and enjoy yourself. 
-  Prepare!  I did my race homework and studied the course, so I knew about the hills.  I did some training on hills to prepare, but I could have done more.  Regardless, I made it up those hills and lived to tell about it.

Well, that's my first race experience and I plan to have many more.  If anyone reading this has ever been in a race and wants to share, please do!

A Case for Running: The Runner's Community

So, normally I don't do this post until Monday, but I'm in the process of moving and I don't know when I'll have internet access, so I'm planning ahead and doing it now.

     Hopefully, if you've begun your running journey, you've noticed a sort of camaraderie amongst runners.  I noticed it back before I had the twins.  I was running one beautiful day and a whole bunch of other runners were out too.  Most of us had iPods blaring in our ears, but every single one of us gave a smile and a wave as we passed each other.  Later, while waiting for the crosswalk sign to give me the go ahead, another runner came up to wait with me.  I could tell she was saying something to me, so I turned off the iPod and heard her ask how far I was running today.  "6 miles," I replied.  "That's awesome!"  she said, and off she went.  Yeah, it WAS awesome and thank you, strange runner, for saying so!  Every time I meet a runner of any skill level, I'm always met with kindness and encouragment.  I tell a marathon runner of 10+ years that I finally ran 8 whole miles and she says, "You go, girl!"   She wasn't shutting me down and laughing at my mileage accomplishment.  And she could have considering how many endless miles she's ran and races she's won.  Instead, she patted me on the back and asked to come running with me sometime.
     And whenever someone writes me, since starting this blog, and tells me they want to try running or get back into it, I feel complete happiness for that person, overjoyed that they'll join the running ranks.  If I thought about it, I could feel like this person will most likely be some stiff competition sometime in the future and get a bit uptight and later turn nasty toward that person all in the name of competitive sports.  Nah, I feel too good when I run to act like that! 
     The cool thing about this camaraderie is that when others don't understand your zest for running, we runners will.  When others look at you like you're crazy because you went running at 5 am this morning, we'll be out there with you being just as crazy.  Need a pep talk?  Find a fellow runner and you'll get just that and much more.  Need tips on how to better your time and run farther, ask another runner and you'll freely receive advice and a good helping of encouragement too. 

So, if you're looking into becoming a runner, here is my third reason:  the runner's community.  Join now!

I'm running my first race, a 5K, on the 11th and I can't wait to be on the road with other runners.  I'll make sure to write a post all about my race experience.  Hopefully, I get internet up and running (no pun intended) ASAP when we get to the new house and I can keep posting and reading your awesome comments.

Side note:  I am currently looking into this, but I think that cyclists might have something against runners.  I've never gotten a single wave or smile from one of those folks.  Just something to think about. 

Comment time:  What's your take on the runner's community?  Share encouragment  and advice with us via comments or to my email annadurfee@yahoo.com