Upcoming race, Crossfit achievement, and shout out to spammers

The Black Mountain Running Co. Group May 15, 2013

I have a few things I'd like to address today, so I thought I'd break it up into manageable sections. Let's start with my upcoming race this weekend.

Biltmore Kiwanis 15k
One of the first topics I talked about last year when I officially decided to dedicate Jam Yesterday to running was my first attempt at the Biltmore Estate's 15K race. I was in a really good place running-wise this time last year, and when I think back to this race I remember how proud I was of myself because I had run such a strong, fast race and put in a stellar time. As I prepare for the race this Sunday I feel much less pressure to "succeed" and far more of a drive to have fun. I find that, as a runner, I am very erratic when it comes to the consistency of my performance. While I would prefer to be consistently "something" (slow, fast,  whatever) instead I find that I am randomly spot on some days, full of power and energy, and dead and dragging other days. I am almost to the point of completely accepting this fact, so my goals for the Biltmore race this year are in a tier. If I start out and realize I feel great, I would love to match or beat my time from last year. I give myself a 25% chance that "feeling great" will be the card that I am dealt. More likely, I will feel "ok" and run a perfectly fine race. In this case, I will stash my phone in my fuel belt just so I can take pictures along the way and share with you guys the majesty that is running at Biltmore. No matter what the outcome is I am looking forward to Sunday and I feel that it will be a good race no matter what.

Even though I don't need any support or encouragement, if you guys could send some positive vibes to my friends who will be gunning for a PR: Laura, Ellen, and Carrie, I'm sure they would appreciate it very much. And I'll certainly let you know what happens!

HUGE Crossfit goal accomplished

Details at GymnasticsWOD

In February I made it my goal to be able to do a "kipping" pullup by the end of April (see video above for an example if you don't know what "kipping" is). Well, the last few WODs I did in April left me so tired and sore in my upper body that I just didn't quite make my goal. However, on Tuesday I performed not just one, but TWO kipping pullups in the skills portion of our Crossfit class. I know some of you may not understand the gravity of this achievement, but I have been on cloud nine ever since! Even though I had set the goal for myself, I was pretty sure it would take me six months or more to get a kipping pullup for real. It just goes to show you that the Crossfit method of training really does show results, and quickly too. My next goal is to be able to do five in a row, followed by ten. In the mean time I am working on being able to do higher box jumps, break my record of 23 double unders in a row (jump roping), and to be able to do "walking" handstands. It's nice to have goals, isn't it?

Dear spammers
Last on my agenda today is to thank the four or five non-English speaking spammers who have been leaving me precious comments about using their advertorial services, leasing out my vacation home, and participating in other ill advised business opportunities. It means so much that you would bother with my little corner of the interwebs, because you know you're not a nobody if people from the other side of the planet want to try to take advantage of you. So thank you spammers for making me feel special!

Happy Running!

Wanted: Asheville-based Spanish teacher/runner (9:30 to 11 min mile pace)

That's me on the right in the pink shirt

I've been feeling a bit under the weather the past few days (tummy troubles continue), and when I'm forced to take a break and rest I tend to come up with grandiose plans for myself for when I feel better. My newest scheme is no different, but I think I may be on to something.

I LOVE to run. It is my favorite way to unwind, get outside, and stay fit. However, my running schedule often means that I don't participate in other time intensive activities that I would really like to do, like becoming fluent in a second language. I think "become fluent in Spanish" has been one of my New Year's resolutions four or five years in a row now, but the farthest I have gotten is that I can almost understand all of my Harry Potter movies word-for-word when I watch them dubbed in Spanish. However, I don't think the words "portkey," "auror," or "wizard" come up very often in the average Spanish conversation, so, I've come up with a solution....

Yesterday I got to thinking that it would be great if I could learn Spanish while I run. People drink wine and run, meditate and run, take pictures and run, I can certainly try to find a Spanish teacher to go on a run a week with me, don't you think? "But why don't you just try listening to language learning tapes while you run?" You ask. I've tried that. In fact, I learned some Mandarin that way, but the thing is that my Spanish knowledge is pretty good. I just need to practice putting sentences together and listening to other people speak. A "listen and repeat" recording can't give me any of that, plus it's really boring.

So, here is my request to any and all of you who read this post: find me a Spanish teacher who runs! It's perfect! I can completely geek out over my love of running, languages, and accents simultaneously. And, if it works out well, I'll have a completely awesome new business idea for the right entrepreneur to take over. I can see the ads now: "Come join the German Jog" or "Sign up now for the Spanish Sprint!" or better yet, "Race for Russian, comrade." Haha, just kidding. But seriously, it has always been a dream of mine to speak another language and there is no time like the present to act on it. And hey, if the whole "sprinting Spanish tutor" thing doesn't work, maybe I can beg Nadine to teach me Afrikaans or Alena to teach me Ukrainian. I'm sure neither language has been blessed with the dulcet intonations of an American southern accent before...

Happy Running!

Best....water station....ever!

Must...obey....schedule (or not!)

Okay y'all, I've been burned by my desire for order once again. I, like many runners, thrive on routine, schedules, and goals. I'd like to think of myself as a spontaneous and go-with-the-flow person, but who am I kidding?! When someone asks you what day it is and your first instinct is to say "Long run day!" or "Crossfit day!" instead of "Tuesday," you are NOT a spontaneous person. So when my schedule says Run Day, unless I've lost a limb or the sky is spitting out fireballs, I'm running!

Today was a Run Day; a Wednesday, Hump Day, Black Mountain Running Company group run fun day. Today also turned out to be a sad tummy day. I don't want to be too graphic, so we'll just say that I am no sprinter, but sometimes my digestive system clocks some uncomfortably impressive times. So, even though I only drank a cup of hot tea and one big glass of water today, and even though I only had a half dose of pepto bismol, and even though I had done a crazy ab workout at Crossfit yesterday and my ab muscles were already cranky, and even though the weather was at the perfect humidity level where I knew I would sweat a lot, my schedule said run, so I was going to RUN!

The best part was when I got two miles away from my car with no phone and no water and decided I should turn back on my own without telling anyone why and head back to my car. It got even better when I chugged a bunch of water at the first water fountain I could find and got to fight to keep it down the rest of the way back. By the way, reciting Lewis Carrol's "Jabberwocky" is a great nausea deterrent ...repeating "I'm gonna barf, I'm gonna barf" is not.

I finally made it triumphantly back to my car after a total of four super fun miles. I sure hope I've learned this lesson the hard way for the last time, but something tells me this is not the last time I will be boo hooing about my stomach ruining a run. Oh well. C'est la vie!

How about you guys? Are there any running lessons you seem to keep re-learning over and over again? Please share!

Happy Running!

Like an energizer bunny!

Where to start? Well, I've had three great runs in a row, despite a slight foot sprain and some gnarly heat. That's an A++ in my grade book. What's even better is that I am finding new strengths in myself and in my ability to run, and it's pretty exciting!

I've been saying for a long time that I wish I was a faster runner (don't we all?). But one of my largest stumbling blocks is not my muscles, or my clumsiness, or my weight, or my "asthma," but my MIND. On Tuesday, as we participated in a set of sprints during Crossfit, I had a small epiphany about the subject. Come ride with me on this train of thought...

When I took those few classes of Bikram yoga there was this one posture we did where you kneel on your knees (like you're at an altar), put your arms behind you with your hands on your butt, tilt your head back, and then lean backwards as far as you can. I don't know why, but every time I try to do this posture I completely freak out! I feel so sure that i'm going to black out or barf that I got to the point where I wouldn't do it in class. All the while, the instructor would talk about how the fear response is very strong with this posture, but with practice you can learn to overcome the panic and relax into the posture. I have noticed that the feeling I got when I started to lean back in that pose is very similar to the panic I feel when I start to run REALLY fast.

Sprinting, unlike a "conversational" pace, makes my heart beat so I can hear it in my ears. It makes my muscles sear with lactic acid. Worst of all, it makes my lungs ache like i'm drowning, and my head spin like I'm going to faint. If I run sprints in the heat, it also makes my stomach clench like I'm going to barf. But you know what? I whipped out my fastest 1.25 mile of my life on Tuesday, feeling all of those feelings, and NOTHING bad happened to me. Sure, I was tired and dizzy when I finished, but considering that I wanted to stop at 0.1 miles, but pushed through till 1.25 at a 7:50 pace means that I am stronger than I think.

Then today, I ran with my Black Mountain crew and pushed myself again. The result? 3.8 miles at an 8:50 pace...on tired ass legs. WTF? So, with these new findings, I am happily going to pursue my next adventure in my running life: speed work. I know virtually nothing about speed work. I admit that I skip over those passages in my Runner's World magazine. However, I have a co-worker and ex-track/cross country star who has agreed to meet up with me and work some drills this summer. Woo Hoo! I'll keep you updated on my progress. Wish me luck!

Happy Running!

Tips for New Runners: Tricks to Solve "Embarrassing" Issues

Running is fun! Running is good for you! Running builds character! Blah, blah, blah. Yes, running is all of those things, but sometimes running is gassy, chafed, puss-filled, and stinky. That's what I want to talk about today...the icky side of running that everyone goes through but no one likes to talk about. Be prepared! If you haven't experienced any of these things yet, they're coming. If you have experienced them, maybe I will shed some light on the matter, or maybe you can leave a comment and suggest an even better solution. We're all ears!

P.S. I just want to say that this post was inspired by the ginormous bug I swallowed on my run today. He went up the nasal passages at the back of my throat before deciding to change direction and choke me half to death down my windpipe. Unfortunately, I have not figured out a method to avoid swallowing bugs on runs. Bummer.

Rancid raiment
You wash and wash and wash your technical tees, but they still come out of the dryer with a lovely hint of stale sweat. You've spent wayyyyy too much money already on proper running attire, so what do you do? You buy sports grade laundry detergent. Tide makes some, and so does Penguin. Hooray! Now you can remain so fresh and so clean.

Temperamental toenails
Depending on your body build, shoes, running terrain, and the distances you run, you may be more or less susceptible to a toenail falling off. You can try to prevent toenail damage by making sure your nails are always trimmed back and smooth, your shoes fit correctly (going up a half size or full size can reduce the pressure on your toes), and you can cut back on your running if you start to notice bruising under a nail. If you aren't so lucky though, here's what you do when you notice a toenail biting the dust:

1. Cut the toenail as far back as you can without lifting the nail any further.
2. Be careful not to snag the nail on anything (like your socks). If you need to, use a bandage to hold the nail in place.
3. Let the nail fall off by itself. Don't pull it off as you may damage your nail bed.  A new nail WILL grow back, but can take up to a year for your big toe or six months for the little guys.
4. Go see a podiatrist if you experience pain, discoloration, bleeding, or if there is no improvement. 
5. When the nail grows back in, it may grown in crooked and cause an ingrown toenail. If this happens, visit your podiatrist.
6. If you have recurring loose toenails, go see a sports injury specialist for some customized advice.

Rubbed raw
Between the thighs, the underside of boobs, armpits, around the waist (from wearing a fuel belt), and nipples are all areas prone to chafing. I have noticed that brand name clothes specifically designed for runners rub less, but at some point (there is usually a mileage threshold) you will chafe regardless. Invest in some Body Glide. It's cheap, goes on easy (rub on like deoderant), is odor free, and it works every time.

Blisters, bunions, and bubbly bumps
Blisters are caused by a combination of friction, pressure, and heat. For runners, the number one cause of blisters is improperly fitting shoes, either in length or width. Never buy running shoes because "they're cute." Make sure you are properly fitted by a professional. Just as important as your shoes are your socks. Socks made from anything other than cotton can trap moisture around your feet, leading to blisters. Sometimes, breathable socks may not even be enough. In this case, try antiperspirant or baby powder to absorb wetness. If you get a blister anyway and you can see the fluid, it's best to pop it with a sterile lancet and then apply an antibiotic ointment. Cover the wound with a gel-centered bandage to alleviate pain.

Runners with the runs
They don't call it "runners' diarrhea" for nothing. Bowel distress is more common for distance runners, and is most likely caused by physical jostling of the organs, decreased blood flow to the intestines, changes in intestinal hormone secretion, or pre-run anxiety and stress. Try these tips to avoid your next impromptu stop at a Porta-John

1. Avoid high fiber foods, dairy, and artificial sweeteners the day before a long run.
2. Avoid high fat foods for three to six hours before running.
3. As with swimming, don't run right after you've eaten. Give it at least an hour.
4. Drink plenty of fluids before, during, and after your run. Dehydration can cause diarrhea, as can warm liquids which speed food down the digestive tract.
5. Use caution with energy gu. In some people, these can cause diarrhea.
6. Wear comfortable, loose fitting clothes.
7. Take Imodium before you run.

You may not like it, and you may try your best to avoid it, but these things happen to the best of us. Keep your head up and persevere.

and Happy Running!

Morris Broadband 1/2 marathon at DuPont Forest

 Yesterday I ran my first race of 2013, the Morris Broadband half marathon at DuPont State Forest in Brevard, NC. This race represented so many things for me: my re-entrance into racing, running a distance I have not run since October, testing the waters of my back injury, exploring a new place where I have never run before, my first trail race, and all of this on a VERY hilly course! It was quite a nice surprise, then, that my main emotion going into this race was excitement and gratitude at the opportunity...not anxiety and apprehension, which are two emotions that tend to rule my world.

Accompanying me on this journey yesterday were Alena and Jessica, two of my seasoned running buddies. We all decided going into the race that DuPont was going to be about having fun, hitting our strides, and making the most of the day; so, that's what we all did! The three of us stayed together for the first 3 miles or so, but it was taking me longer to get up hills (I wanted to be conservative on my back) so Jessica and Alena pulled ahead. I had purposely left my ipod back in the car because I really wanted to revel in the beauty of the forest around me and truly experience the race. For once, being left behind didn't give me a shot of fear like it usually would, but a sense of calm and an understanding that this was MY race that I was running for me and no one else. DuPont wasn't about getting a great time or working hard, but about having fun and testing my boundaries.

 I knew from the very beginning that the crossfit class on Tuesday was still kicking my ass. My hamstrings and glutes moaned their discontent with the run from the moment the race started, but I wasn't going to let a little muscle fatigue throw me off. By mile 6 or 7 my back started to flare up as well (kind of a shooting pain down my left leg and a general ache in my lower back). I listened to my body and instead of just walking up the super steep hills as I had been doing, I started walking up all of the hills on the course. Needless to say, this slowed my progress considerably, but at the same time it gave me a better chance to look around the course and take in some of the wonderful surprised early spring time brings to the Blue Ridge Mountains.

 There was one older runner near me from mile 7 to 10. He too was walking up all of the hills and I would speed walk past him up all of the hills and he would run past me as we jogged down hills and on the flat. We had to have passed each other 10 or 20 times. At one point when I started to pass him I said "Hey partner, we've got to get this thing done! Come on!" He looked at me and I could tell he was in pain, but sure enough he jogged along side of me until he finally dropped back and I passed him for good.

The last two miles of this race were perhaps some of the most tiring and painful that I have ever felt physically, but I was determined to stay positive, finish strong, and focus on all of the positives of this race. I crossed the finish line in 2:20:54; not a PR, but I certainly gave this race all I had! I am quite proud of my effort and had a great race and a great day overall yesterday. I think I will remember DuPont as an opportunity that fell in my lap, and that I graciously accepted and happily ran. Congratulations to all of the runners who competed yesterday! And a special thank you to Alena, Jessica, and Jeanine...I love you guys!

Happy Running!

Thanking my lucky stars

First, I would like to say that my heart and thoughts go out to everyone who has been affected by the bombing at the Boston Marathon. I can't understand it, I don't feel equipped to comment on it, but I will never forget what you [the victims] were forced to sacrifice.

   

I am coming up on my two year anniversary of joining my first running group, now known as the Murdock Mavens! And, in celebration of our many achievements we all decided to get together last weekend to eat some "to die for" food, mingle, and have a good time. 

One of the coolest things about being an adult with friends (as opposed to a teenager or college student with friends) is that your adult friends and their significant others have jobs. More importantly, some of them will have jobs that can benefit you greatly! In the case of our running group, it turns out that one of the gorgeous women pictured above is married to one of the most famous and talented executive chefs working at one of the most prestigious restaurants on the East Coast! 

So, last weekend us runner girls and our husbands were invited to this chef's beautiful chateau to partake in the one of the most delicious meals that I have ever eaten in my entire life! To be clear, I have to say "one of the most delicious" because I have eaten this chef's food before! I am no food writer, so I can't describe the perfectly paired flavors, or the complementary textures, but I can say YOU SHOULD BE INSANELY JEALOUS of what I ate that day!!! And we should all be insanely jealous that we're not married to this chef. My mouth and stomach will remember that decadence for the rest of their lives.

Anyway, in true "Katie's luck" fashion, an interesting development came up at the party. Jeanine was supposed to be running the Dupont 1/2 Marathon this coming Saturday, but her daughter (who is a genius by the way) earned a spot on her school's spelling team and has a competition on the same day as the race. Jeanine, being the fantastic mother that she is, decided not to run and offered up her race spot to me! With only a very slight hesitation I said "yes!"

So there you have it folks! I am running my first race of 2013 in two short days. I will be accompanied by Jessica, Alena, and my co-worker Robin who are also running the race. Reading over past racers' descriptions of the event, they all say that it is fun, beautiful, well organized, but definitely challenging, grueling, and memorable. Though I am somewhat apprehensive of the insane elevation gain that I will be facing, I am definitely more excited than worried. My goal is to FINISH the race and have fun, and if that means walking, getting left behind, or coming in dead last, i'm still all for it. A few months ago I didn't think I'd ever be able to do something like this race ever again, so I'm thanking my lucky starts that I have this opportunity! I'm not even going to ask you guys to wish me luck because in this instance, I don't need it. Instead, focus those good vibes over to Boston for me (if you don't mind).

Last, in crossfit news, I just want to say that I managed to do 94 burpees in a team WOD on Tuesday and I am so SORE that I've been walking around like a cowboy for the past two days. Man, I love crossfit.

Better than yesterday, and happy running!