2014 Goals

(This is part of a longer post I did at A Year of Reading today. In this post, I left out my reading and professional goals and really focused on those that connected to fitness, health, etc.)



Well, 2013 was not a great year in terms of meeting any of my goals. A ridiculous concussion with a unique healing-turned-into-migraine cycle, followed by drugs that didn't really help, made for a pretty blah year in terms of getting things done. It was a real bummer as I spent 2012 working hard to get in shape (Couch to 5K and Yoga) and read lots.  So, now, at the end of 2013, I am kind of back to where I was a few years ago. But when I look back, I learned lots.  I am not good at slowing down and the Concussion Year forced me to do that (since I had nothing else to do).

I realized that the goals aren't really so important.  Having a time in my life that I couldn't read, work or exercise was fascinating.  I really had nothing to do as I don't have many hobbies not related to reading, work on computers.  So, it forced me to take a break and to think about what I love and how I want to spend my time.  During my first week of the concussion rest, I told a friend that I thought God was telling me I needed to rest.  She said, "He has been trying to tell you that for a while. You just weren't listening."  Good friends say what you need to hear, I guess.

Anyway, going into 2013, I am just celebrating the fact that I can read again. And I can exercise again. And I can work a lot again. And I can write again. I do love work.  But I did learn that I also love rest. And I learned that I haven't been taking care of my own learning.  And I learned that I got so busy that I didn't even realize it.  And I realized that once I had to quit on all of the ongoing projects I was involved in, it was okay.


Fitness
Our #runteacherrun Facebook Group has grown to over 200 members! I haven't been very active on it this year as I've lost so much running time.  And I was never great at running anyway. But I do want to get back to it.  The Facebook Group started a challenge and I think I'll join.  With some modifications.  Here is the official challenge:

2014 Run Teacher Run Challenge- join me?
*Run or work out at least 14 times a month in 2014.
*Post at least 14 times on run teacher run.
*Run at least 4 "real" or virtual races in 2014. (Or create your own with friends!)
*Run at least 400 miles in 2014. (Or create your own workout equivalent to miles.)
*Encourage 4 teacher friends to run/workout and join us here in this group!

I'll modify in a few ways.  I definitely want to work out at least 14 times a month in 2014 and I want to post at least 14 times on the Run Teacher Run page. I'll also encourage others to join the group.  In terms of races, I am going to try for 1 race or virtual race. I am not a big fan of races so one seems like plenty to me.  And I am not going to set a mile goal. I am a very slow runner (15 minute miles--slower than walking). I think my goal will to be to keep track of my mileage in 2014. That's all. Just to begin that habit.

I also started a membership to My Yoga Online. I love going to the yoga studio and we are lucky to have a few great ones and lots of great teachers here. But, some days, I just don't have the time for the driving, set up and 1 hour class. My Yoga Online has all different classes that I can do at home with my membership. If I add this as an option, I should be able to fit in 3 yoga classes a week.

Word for 2014

So, I have always been fascinated by people who have a word for the year.  I haven't really had one of those as I could never think of the write one.  But I think I have one for 2014.  I was looking for one and have been pondering my need to "get things done", plan ahead, etc.  I never seem to just enjoy what I am doing as I am always worried about or thinking about what's next or what I don't have done or how behind I am.

Nerdlution has been good for me. Even though I have been on a 10 day nerdlution-vacation.  It helped me see that I do need breaks and balance.  And that I have to be careful not to think too far head.  Mary Lee posted this link to the #nerdlution Twitter group this week and it said a lot to me.  So my word for 2014 is going to be TODAY.  I am going to try really really really hard to not stress about all that is coming my way and enjoy each day whether it is a day full of work, rest, friends, exercise, whatever.  I love my days but so often I get caught up on what's next or what I didn't get done, that I don't enjoy the day or what I am currently doing as much as I should.  Each day is different and TODAY seems like a good word for me for 2014.

Birthday
And I will turn 50 in 2014.  I have been telling everyone and saying I'm 50 for a while as so not to be too shocked when it actually happens.  (See why TODAY is such a good word for me!)  In 2012, when I started C25K, I figured I'd be in great shape by the time I turned 50. I had plenty of time, right? Well, it didn't turn out that way, but it is what it is. I'll just keep working toward that goal.

Back in the Saddle

December 7, 2013 was my slowest 5K ever (and probably my coldest as well).

But neither of those details really truly matter.

Why?

Because I ran.

In a race.

15 weeks after my accident.

10 days after finally returning to the world of running.

For me, it was a celebration of healing and gratefulness for the ability to run.

A far cry from the beginning of 2013 where I celebrated turning 40 by running my first marathon...

but no less important.


It will be a while before I'm able to run longer distances, but I know how to work towards that goal:

By lacing up my running shoes and putting one foot in front of the other.



As we wrap up 2013 and look forward towards 2014, I hope that you continue to #RunTeacherRun.

I know I will!

Still Running by Gill Hunter

Still Running

by Gill Hunter

@gillhunter_eku

I ran two half marathons in the last two weeks. The performances themselves are certainly nothing to write about; I finished way, waaaay back in the pack in both races. I could write about the uniqueness of the races or courses – both were first-time events, both were hilly, and both were definitely scenic. On November 2nd, I ran in the Shakertown Half Marathon, the first trail race I’ve run, and my slowest ever. I was faster, but by no means fast, on November 16th, when I ran the Renfro Rock ’n Run Half Marathon.

I can spin those details, right? More time to enjoy the view…. Made sure to get my money’s worth…. Started my recovery run halfway through the race….

The thing is, though, that each time I crossed the finish line, more than an hour after the top runners had finished, it felt like a victory. Because I couldn’t help but think about how far I’d come.

***

I went for a run on July 9th. I didn’t get a particularly early start; I had run Lexington’s annual Bluegrass 10k on July 4th and left for a short vacation with my family the next day. We got back late on the 8th so I slept in a little and moved slowly to start the day. By the time I set out it was nearly 10:00 and the temperature was already climbing. I had envisioned an 8 miler, but cut back those plans, heeding the weatherman’s heat advisory. I still wanted to be tough, though; after all I’m a runner, so I followed a familiar 6 mile route.

That route offers little shade, and the sun beat down. I ended up walking more than I usually do, and by mile 5 or so I didn’t feel very good at all. I decided my blood sugar was low, so I stopped at a hotel about a mile from home and asked for a Coke. Taking pity on me, they gave me one and I sat outside for 5 minutes or so, drinking and hoping things would improve.

Things didn’t improve, so I self-diagnosed some more: my body temperature had to be too high. I went back in to ask for a cold towel. I just needed to do enough to get back home. No one was up front, so I balanced myself at the counter and hollered my request toward the back.

I don’t know what happened next.

I heard a man’s loud voice, “Sir! Sir! We’ve called the paramedics!” I looked up, discovering I was lying flat on my back on the hotel’s hardwood floor. I tried to sit up, but couldn’t really do it. I asked the man to call my wife – I said something like that anyway – and tried to give him her number. He was nervous and I couldn’t talk clearly, but I knew enough to point to my shoe: my wife feared the Road ID tag she bought me would come in handy. On this day it helped save my life.

Two young ladies came around the corner. One brought the towel I had asked for, several of them actually, and the other was pushing a bucket and mop. It was then that I noticed the pain in the back of my head.

Again, I don’t know what happened next. Evidently I drifted in and out of consciousness, with the towel-bearer kneeling behind me, putting pressure on the gash in my head and holding me up as much as she could. She told my wife I was humming/mumbling/singing; I wish I knew the song. The bucket and mop-bearer cleaned up the pool of blood that had poured from my head and – a really good thing – got it cleaned up before my wife showed up. I was thrilled when my wife rushed through the door; it dawned on me that it was a miracle that I was seeing her again. I saw immediately the concern on her face. The paramedics, for whatever reason, didn’t share her concern: 19 minutes after the hotel’s manager called, they still hadn’t arrived. So my wife helped me to the car and we left.

She took me home, helped me get cleaned up a little bit and I sprawled, rather pathetically, on a towel on the floor trying to get the blood to stop flowing from my head. It wouldn’t quit, so I agreed to a trip to the emergency room.

It’s amazing how quickly a patient gets attention when his head is pouring blood. The nurse had never stapled a head closed before, but 5 staples later she considered herself an expert. Two bags of fluids got me to the point where I could at least comfortably sit up. The ER’s biggest concern, though, was my heart. Their thinking was simple, really: lots of people run in the heat, and lots get overheated, but I had passed out, and there had to be a reason.

Multiple blood pressure tests, an EKG, and an Echo test. A brief visit from the cardiologist, a follow-up appointment with another cardiologist, and a treadmill stress test. A baby aspirin every day, avoiding ibuprofen (did I mention the renal failure?), opting for the treadmill when the heat and humidity are high. Lots happened on July 9th, and lots has happened since then. I learned that day – and had to confess it to the cardiologist before he released me from the ER – that I have to be smarter than I am tough. My wife holds me to it, but she doesn’t have to. I now understand that taking care of myself the right way is literally a matter of life and death. I’ll exercise – doctor’s orders, after all – but I won’t be stupid.

And I’m going to race. Well, maybe not race like those at the front of the pack, but I’ll make strides. I’m still running, and I’m competing with myself – especially with what I would be if I weren’t running at all. And I’m steadily and purposefully and carefully, if slowly, running away from what could have been on that day in July.

Lament

I'm injured.

It's been 5 weeks since I last ran.

My last run was a truly awful one of 6 miles instead of  the planned 7.  I chafed so badly in my favorite pair of running shorts, I actually called my husband to come pick me up instead of finishing the last mile.  I have NEVER called him to pick me up from a run.  Not in rain, snow, or from exhaustion.

5 weeks later I'd give anything to go back and run that one last mile despite the pain.  Even walk the last mile.  Just savor being outside and being ABLE to put one foot in front of the other.

I had an unfortunate accident with a knife after I returned from my run.  It severed the tendon to my big toe which resulted in surgery and 4 weeks in a walking boot 24 hours a day, 7 days a week, as well as crutches for the first 2 weeks.

I'm out of the boot now.  The stitches have been removed.  I still can't walk normally.  I can't even move all of my toes.  My foot is purple and swollen.  I'm icing.  Elevating.  Trying to relearn how to walk.

And all I can think about is running.

When will I be able to run again???

I miss it something awful.  The solitude.  The sense of accomplishment.  The release.

I had already decided I wouldn't be running the Chicago Marathon in a few weeks before the injury.  Now I wonder why in the world I backed out instead of just going for it and embracing the training.  (Anyone need a bib?  I have one...cheap!)

Now I'm looking ahead.  Will I be able to run a half marathon by winter of 2014 or is spring more realistic?  I just don't know what to expect or how long this recovery is really going to take.

What I do know is I regret not taking advantage of every single day I was able to run when I was healthy.

I regret taking it for granted.

Running and being healthy enough to run is a gift.  A blessing.

Embrace every single step.  Every single mile.  Enjoy the journey.

Get off the couch and #runteacherrun!

Running Streak

If you're a member of our Facebook group or follow our #runteacherrun group on Twitter, you probably saw many postings about "the streak!"  Several of us made the commitment to join the Runner's World run streak (#RWRunStreak) and run at lest one mile a day from Memorial Day through Independence Day:  39 consecutive days of running...

I made the commitment because I love having a goal to achieve in running. I've found that I'm not one of those people who will just go out and run. I need a set plan, usually a training plan working towards a race, to tell me how much to run that I can check off as finished each day. This running streak seemed like a great way to stay motivated and be active each day.

The streak ended yesterday on July 4th. This morning I'm sitting in my recliner with my legs propped up and relishing the idea that I'm not going to run today...not even one little measly mile!  

I thoroughly enjoyed the challenge of the streak. It was motivating to know that no matter what, I needed to make sure I logged a mile daily.  What I found was that many days, it was difficult to only go "just a mile".  Other days, I was beyond grateful that I only had to run "just a mile".  It's amazing how my perspective changed depending on day-to-day circumstances and aches/pains.  I loved seeing my running friends post on Twitter and Facebook about their daily miles and encouraging everyone to #runteacherrun!

I was most worried about breaking the streak during my travels to ISTE and ALA, but packed my running gear with plans to hit the hotel treadmill daily or run outside with friends.  Sunday, June 23, was my busiest day during the streak. Leaving at 4 a.m. for an early morning flight to San Antonio and a jam packed day of our award recognition, meeting friends, and ISTE festivities equaled being on the go all day long and never actually putting on my running shoes. Arriving back at our hotel at almost midnight, I decided my mileage wouldn't be logged on Nike+ that day but it would definitely count! We walked from our hotel to the conference center (and back), the RiverWalk, as well as a portion of the giant exhibit hall, not to mention downtown San Antonio! I'm only counting 1 mile for this day and have the map to prove it! (yes, I DO realize that shows a car and not a pedestrian...and it definitely took us longer than 3 minutes to walk it...but the MILEAGE shows .5 mile -- that's the important stuff here!)

My totals for the streak:

May: 13 miles

June: 99.1 miles (I obviously wasn't paying attention or I would have run "just 1 more mile"!)

July:  13.4 miles

125.5 total miles

I am proud to say I completed the streak, but will relish today and not run!

Tomorrow is a different story...

Now to plot my next training plan and race!

A Little Change of Pace

Since Changing My Words ...Just a Little seems to be working out so well for me, I decided to change my plans just a little too! For those of you that have been following this blog, you know that I have pretty much been working on a 5K training plan since January of 2012. That is about 18 months.  The first 6 months went pretty much as planned and last summer I ran two 5Ks--The Komen Columbus Race for the Cure and the Columbus Color Run. I wouldn't say I loved either but I did wear my Team Sparkle Skirt and my Sparkly Soul headband and I did have fun with friends. I learned what a 5K was all about and learned that maybe those giant races were not for me when I was so new to them. But I did it. Then I started again, and again, and again due to many circumstances--the last one beyond my control.

So, last week, as I was on Week 3, Day 1 of C25K, I looked down at the tracker and almost cried twice.  I put in 26 minutes and didn't even go 2 miles. I was exhausted and knew that at the end of 8 weeks, I would maybe be able to run a 45 minute 5K and that my cardio would not be that much better.  I realized that the C25K had me running only 28 minutes 3 times a week and that if I wanted to bump my cardio, I needed more than that. At the same time, I was watching people track miles on Twitter and participate in the 40 day Running Streak that had them running a mile a day.  Tracking miles seemed like a smarter commitment than tracking minutes since I am not getting very far in minutes right now.

A few other things were happening. I am loving yoga which is good.  Loving it more than running.  I want to love running more than I do right now, but I just don't. Probably because I run slower than I walk and it is just no fun to make very little progress over 18 months.  I am tired of being discouraged I think.  I want to love it and I am still hopeful but I don't love it right now.

Then I was introduced to the blog RUN FOR COOKIES on Facebook. She was featured by Run Like a Mother--whose Columbus Party I will be attending in August (wooohoo!!).  As I learned all about Katie at Run for Cookies and read all about her races, I saw that she walked a few mini-marathons before she ran anything. Somewhere in my head, many years ago, I had decided that the path to becoming a runner was to run and that a 5K was the place to start. But, I did that and I have gotten no farther than a 5K. So, when I saw Katie's path, I thought it might be smarter path for me to try --or at least a different way in.  So I found this walking training plan online and decided almost instantly to change my plan just a little. Instead of Couch to 5K, I am going to do the EZ Half Marathon Training Plan and I have completed Day 1, Week 1.

My thinking is that I need a plan and I need more cardio.  I need to be working for something and I need to commit to more than 28 minutes 3 times a week.  Our Columbus marathon, which I hear is very walker-friendly is in October which is perfect timing. I should have very few weather issues between now and October and if I do, I have indoor options.  Instead of 3 thirty minute workouts a week on the C25k, logging 3-5 miles per week, I'll go 3 hourish long walks and log 10+ miles per week. Seems smarter in terms of building cardio and muscle.  The other thing that is a plus is that I have lots of friends who walk, and very few that run (at my pace:-) so I will have an easier time finding friends to walk with once in a while.  I figure I can still jog a few minutes here and there if I want to and I think my cardio should be much better in 14 weeks and I can decide on a new run goal then.  And I think I will be much more willing to add an extra walk in during the week without worrying about the training schedule.  This seems to fit my lifestyle better right now, even with the bigger time commitment.

So, my overall plan is not changing but when you keep trying the same thing over and over and over and it doesn't really get you to your end goal, it's time to try a  new path I think and this path made sense to me immediately once I saw how Katie at Run for Cookies moved from walking to running so easily.  And if not, at least I'll get to be good at walking!

"Let's Change Your Words a Little.."

So, as I've mentioned before, I am LOVING yoga. I finally started a foundations class at PAI YOGA and am learning the basics of yoga. I am hoping to give the hot power yoga a try again soon but have realized that I was missing the foundations I needed to really enjoy yoga before.  I was way out of my league trying to do the yoga my 22 year old daughter does:-)  The teacher I have is amazing and because I am in a very basic class, I'm not frustrated throughout the entire class, and I can really listen and learn.

A few weeks ago, I was asking the instructor about the difference between this class and the higher level classes as I want to try some of the others before the school year begins. I said, "I can't do a chaturanga and I'll never be able to. Can I still go to that class?" She paused, looked at me and said, "Let's change your words a little."  She talked to me a little bit about what I COULD do and that I could have a full life of yoga without ever doing a chaturanga. As a teacher, I immediately saw what she was doing, realized my own issue and wondered quietly whether my yoga instructor had read Choice Words by Peter Johnston....

I started to pay attention to my inner language throughout class that night.  As Kara was telling us to have our eyes looking toward our knees and appreciate their strength, I would notice my inner voice wondering how and when my knees  had become so fat:-)  When Kara was marveling at our feet and how amazing that they carry us from place to place, I was obsessed with the bulging veins and how old they looked. Over the last few weeks, Kara's six words have helped me to see that I have not been so kind to myself during this decade of my life.  It has not been my healthiest of decades--I've let healthy eating and exercise (and a balanced life in general) go a bit as life got in the way. I wouldn't trade where I put the time these last 10 years, but up until 10-15 years ago, I felt more healthy than unhealthy; more in shape than out-of-shape most of the time.  But I finally realized how much the inner language of my 40s has changed part of my days and what impact it is probably having on me as I try to regain a healthy lifestyle.

2012 was a year where I really committed to regaining control of my health. And I really worked hard to get healthier, run 2 5Ks, etc.  Then my concussion happened and I had 5 months of no exercise so I am back to Square One. Believe me, starting an exercise program over and over and over again is exhausting.  I guess what I have learned though,  is that it is what it is. And what I do have control over is that I can enjoy that I can move forward today.

I think part of the reason I am enjoying yoga is because it really is impacting the way I live my days. Since that conversation with Kara, I am noticing other times during the day where I need to "change my words" ...just a little. There are patterns to the times in my days where I beat myself up, where I don't believe in myself, where I give up, where I lose energy. These 6 little words that Kara gave me have given me a strategy to stop and breathe and revamp my thinking just enough to move beyond my old habits.  I love this about the impact of leading a healthier life.  Thanks, Kara!

Runner's OCD

Runners can be a bit...OCD.  *gasp*

If you're surprised by that statement, you really must not know many runners.  Runners obsess about races, shoes, paces, food, routes, miles, ... pretty much anything associated with running calls for some degree of preoccupation.

A conversation with another #runteacherrun friend brought this to mind this week.  (Yes, I've always know we were all a bit OCD...or maybe it's just me?!...but this convo reminded me and made me want to make a list!)

So, maybe you're not obsessive over everything running related, but I'll bet you do have a few "things".

Here are two of mine:

1.  Shoes  

Running shoes are easily the most important "thing" to have as a runner.  I am completely brand loyal to Brooks Glycerins.  In my 3 years as a runner, I've only purchased this particular brand and style except for a brief weak moment where I purchased Brooks Ghosts (they were cheaper!) and then returned them after a painful 6 mile run.  (Thank you Finish Line for having that 15 run day guarantee!).  I love my Brooks Glycerins.  For me, they're the perfect shoe.  Have I tried on other brands?  Yes, I have but for me nothing even comes close to my Brooks for running comfort.  

(& the new HOT PINK & GRAY 11s pictured below?  AWESOME!  My absolute favorite colors!  Can't wait to lace these babies up later this week!)

2.  Tracking Mileage

Tracking mileage is the ultimate in running OCD.  Some runners keep spreadsheets, others use handy apps and online programs to keep track of their daily miles.  I'm a Nike+ gal.  I know, I know...sometimes it can be unreliable, but I'm loyal.  I started with them in the beginning of my running journey with a Nike+ shoe sensor and the app on my iTouch.  Then I moved on to using the sensor with a SportBand.  After I got my iphone, I loved running using the Nike+ app with GPS for outside running.  Now I alternate between a Nike+ SportWatch GPS for outside runs and my trusty SportBand for treadmill runs.  I got the watch for Christmas.  I contemplated other brands, but I have so many MILES sitting in my Nike account!  They know my history.  I can easily look at EVERY RUN and compare time, pace, etc.  I also love how easy it is to share your runs on twitter and facebook.  (Love my #runteacherrun community!)

Check out the cool chart at the bottom of their products page which compares/contrasts the many Nike+ accessories.  

I used my SportWatch when I ran my first marathon in January of 2013.  It stopped after 13 miles.  Completely dead.  Whoops!  I didn't realize after traveling that I needed to charge it.  (Amateur mistake, for sure.)  Know what's cool?  I tweeted about it and NikeSupport immediately tweeted back AND they updated my account to reflect my 26.2 miles and my race time.  Today, a friend on Twitter asked me about tracking treadmill miles with the app.  I expressed my dislike of just the app on the treadmill because of the unreliability.  NikeSupport tweeted me back with suggestions of how to make it better.  I love a company that is all about customer support and uses social media to reach customers in a good way.  Thanks Nike!

So....what running related things do you obsess over?  My list will continue, but I'd love to hear from you!  Respond with a comment, or even better...if you'd like to write a post, email me at sngick {at} gmail {dot} com.

Now go out there and #runteacherrun!

5 things...

Several running things on my mind this week:

1.  Happy National Running Day!

How are you celebrating?  Why do you run?


2.  #RunTeacherRun tech shirts  

Have you ordered yours yet?  If not, get on it!  Only 6 days left to fill our quota (24 shirts ordered in each style) so the shirts will be printed.  If we don't get 24 the price skyrockets!  Don't miss out on a great deal and a great shirt.  (Thanks to Susan Geidner for tackling this project!)

Ladies:

Order here:  http://inktothepeople.com/marketplace/ink-detail/7814

Men:

Order here:  http://inktothepeople.com/marketplace/ink-detail/7820

3.  Runner's World Running Streak

Are you streaking with us?  Today is day 10!  Not sure what I'm talking about?  Read more about it here.

4.  Summer Running

Although it hasn't been as hot as usual here in Indiana, the humidity is still high!  Be sure to get your miles done in the morning or late evening and HYDRATE!  Run with a water bottle or drop one on your down-and-out route.  Don't wait until you get thirsty to take in your water.

5.  #RunTeacherRun Playlist

Remember when we asked for your favorite running songs?  You responded!  Hopefully you'll find at least one new one to add to your summer playlist!

• Run by Snow Patrol.
• Scream and Shout by will.i.am & Britney
• Scream by Usher
• Can't Hold Us by Macklemore and Ryan Lewis. It is terrific!!
• Beauty and the Beat by Justin Bieber. 
• Vegas Girl by Conor Maynard. It's all about the beat for me! 
• Single Ladies by Beyonce.  It gets me pumped up and moving every time I hear it, even though I am far from being a single lady anymore as the happily-married mama of 5 kiddos!
• Galvanize by Chemical Brothers -- for longer stretches for which I have to maintain a tough pace :)
• Feel this Moment  by Christina Aguilera and Pitbull -- makes me speed up
• Fighter by Christina Aguilera
• Golddigger by Kanye (terrible, I know)  
• Lose Yourself  by Eminem
• the distance and "you're never there" by Cake
• "Mysterious Ways and Vertigo by U2
• Killing in the Name by Rage Against the Machine
• The BAD news is that Hanson is one of your guilty pleasure songs. The GOOD news is that it's not Good Vibrations by Marky Mark and the Funky Bunch (my guilty pleasure song of choice:)

Happy running!

Now get out there and #runteacherrun or #moveteachermove!

Nothing Like a Couple Ultras in a Month to Keep you Fit

by Mike Roberts 

Twitter:  @baldroberts

Fruita Double Marathon (52 miles)

Three weeks ago, I had the pleasure of running the Fruita Double Marathon. This is a great trail run that runs along the Colorado River. There is some climbing involved (about 8,500 feet), but nothing too severe.

Besides being an awesome course, this run also holds significance to me because it is the only run I have ever DNF’d (did not finish). See, last year when I ran it, it was 90 degrees (no joke!), and I got WAY dehydrated. As a result, I had to drop out at mile 38 (along with a bunch of other people).

But this year, the weather forecast called for cloudy skies and temps in the mid-50s. So I loaded up the car, drove the five hours to Fruita, and found myself standing on the start line. My plan was to run slowly, eat at every aid station, and stay hydrated.

Everything was going according to plan (even the weather) until I hit the last aid station at mile 47. Figuring I only had five miles left, I assumed I would be ok to just run this one in without refueling at all.

Big mistake.

See, what I didn’t realize is that the next three miles of the race included 1,300 feet of climbing (yes, this was a loop course, but my brain isn’t as sharp as it should be after 47 or so miles). By the time I had dragged myself to the top, I bonked in a serious way. As in, “I think I might pass out” serious.

Luckily, I had a pack of shot blocks on me, and after a few minutes, things were back to normal…as normal as things can be after 50 miles.

In the end, I shuffled down the last decent, and crossed the finish line in 11:33:03.

Having avenged my DNF, I can now rest comfortably at night.

I’ll See Your Double Marathon, and Raise you a Half (and change)

Feeling good about my double-marathon, this past weekend I once again loaded up the car and heading to Moab to take part in the Red Rock Relay. This 70-mile relay race has teams of six rotating throughout the run as a way to keep everyone fresh.

Me? I was running it solo.

The race started in town, headed up the canyon for a few miles, then connected with the La Sal mountain loop. There were lots of run-able hills, and the weather was perfect (mid 60s) until about 2:00. After that, things heated up a bit, but nothing too scorching (peaking out at 80). 

I’m doing a charity run for my school in June where I’m running from Salt Lake to Las Vegas (http://www.mikesrun4rowlandhall.com/), and I was going to use this as my last long training run. My plan for the Vegas run is to run two miles, then walk one mile so as to cut down on recovery time each night, and this was the schedule I planned to implement for this run.

I tried to stick to my run two miles, walk one-mile routine for the first few miles, but I felt too good to do that for the whole run. Plus, I really didn’t NEED to recover for another long any time soon, so instead, I just ran most of the course very slowly. This isn't to say that I didn't walk from time to time and on the long hills, but it wasn't as often as I had planned.

And as crazy as it sounds, it was a fairly easy run. I only hit one "rough" patch (from miles 50-55), but it didn't last too long. I soon recovered, and I was even able to run the last six miles of the race (if you call a slow, 12 minute per mile shuffle running)

In the end, I finished in 12:29:10. I was hoping to simply make it in under the cutoff (14 hours), so I am super psyched about my time. Plus, I can still walk today. It's a slow, hobbling walk, but a walk nonetheless.

Guest Post: 1 year of Running by Brenda Power

This week's guest post is by Brenda Power, founder of Choice Literacy

Thanks for sharing your story with us!

It’s been exactly one year since I started training for a 5K. I was inspired by Franki Sibberson’s commitment and discipline. I’ve done three 5Ks since then, and I’ll be trying my first 10K in August. This is after years of many sporadic and unsuccessful attempts to exercise.

When I think about what keeps me going, it’s one thing. The desire to get healthy? Nope – of course I’d love to be healthier, but that never fully catapulted me off the couch before. Vanity? Sure, I have plenty of that. But Vanity + No Discipline does not a runner make.

The thing that keeps me going is music! Here in Maine jogging outside is impossible for 4-5 months of the year because of snow, ice, and finally mud season (no kidding – in early April the mud gets so thick up here on the dirt road I live on  that I have sunk up to my ankles). What relieves the boredom of the treadmill is some great tunes – to rev me up, take me back to happier times, or help me imagine a healthier, happier me.

It turns out I’m not alone in relying on music to keep me going. In the March 2013 issue of Scientific American (http://www.scientificamerican.com/article.cfm?id=psychology-workout-music), researchers verified that exercising to music helps athletes overcome fatigue and work a little harder:

The human body is constantly monitoring itself. After a certain period of exercise—the exact duration varies from person to person—physical fatigue begins to set in. The body recognizes signs of extreme exertion—rising levels of lactate in the muscles, a thrumming heart, increased sweat production—and decides it needs a break. Music competes with this physiological feedback for the brain's conscious attention. Similarly, music often changes people's perception of their own effort throughout a workout: it seems easier to run those 10 miles or complete a few extra biceps curls when Beyoncé or Eminem is right there with you.

I know when I am struggling to keep running, the right upbeat tune makes me jog for just a few minutes longer. Some songs take me back to happy times; others help me imagine months ahead when I’ll be healthier and have more energy because I’m exercising now.

When I’m getting bored with jogging, just putting together a new playlist of songs can get me excited again for the day’s workout. Finding new songs to add to playlists was a problem for many months. I’d scramble for a scrap of paper and pen to jot down songs that might work when I’d hear them on the radio. Googling “playlists for running” made me realize yet again how old I am – most of the playlists come from a younger generation that thrives on exercising to hip-hop or heavy metal head banging stuff. That’s not me.

I finally found jog.fm a few months ago, and my search is over for running tunes to sample and add to my playlists. jog.fm is a site where runners share their lists, and even better, the songs are all listed by beats per minute/pace. So if you are looking for songs to fit your pace as a runner (or a pace you aspire to), you can search by beats alone. A great bonus feature at the site is their mapping app – the best one I’ve found on the web for charting out routes from your home and calculating mileage. I live two miles down a dirt road in the middle of nowhere rural Maine, and my home often doesn’t show up accurately with maps on the web. But the one at jog.fm is dead-on accurate, and it’s fun to calculate new routes without having to drive them first.

Here are some of my favorite songs for playlists with the categories that work for me:

Anthems

• Let the River Run  - Carly Simon
• Dog Days Are Over  - Florence + The Machine
• Stronger -  Kelly Clarkson
• Hair -  Lady Gaga 
• Some Nights  - fun.
• The Edge of Glory - Lady Gaga

Good Beats

• Train in Vain   -  The Clash
• I Will Wait -  Mumford& Sons
• Feel Again  - OneRepublic
• Everybody Talks - Neon Trees
• Blow Me One Last Kiss - Pink
• Payphone -  Maroon 5
• Surprise, Surprise -  Bruce Springsteen

Makes Me Speed Up

• My Life Would Suck Without You  -  Kelly Clarkson
• I’m a Believer -  Smash Mouth
• From Small Things (Big Things One Day Come) - Bruce Springsteen

Guilty Pleasures

• Everything - Michael Buble
• MMMBop - Hanson
• I Gotta Feeling - Black Eyed Peas
• Brokenhearted - Karmin

Cool Down

• Can You Get to That  -  Funkadelic
• Seasons of Love  -   Rent Soundtrack
• One Step Up - Bruce Springsteen
• Landslide  - Dixie Chicks

Bonus Playlist for Those of A Certain Age and Inclination:

The Ultimate Bruce Springsteen Workout List!

• Born to Run
• We Take Care of Our Own
• Growin’ Up
• Rosalita (Come Out Tonight)
• Ramrod
• Land of Hope and Dreams
• Thundercrack
• Promised Land
• Radio Nowhere
• Cadillac Ranch
• She’s the One
• Badlands
• Working on a Dream
• Tenth Avenue Freeze Out
• Thunder Road
• Sherry Darling
• No Surrender
• For You
• From Small Things (Big Things One Day Come)
• Leap of Faith
• Living Proof
• Roll of the Dice
• Surprise, Surprise
• One Step Up

What are your favorite songs for playlists?

Let us know in the form below as we build the ULTIMATE #runteacherrun playlist!

Running Music

After a bout of strep throat last weekend that zapped all of my energy for this week, I managed to run 15 miles this weekend.  I looked at the calendar and the Indy Mini-Marathon (it's the nation's largest half-marathon!) is a mere 3 weeks away.  Yikes!

Saturday I decided I would do my best to get in a long run of 10 miles.  (Confession Time:  since the marathon in January, I haven't ran more than 7 miles in one stretch.)  I figured I could run slow and steady and see if my energy level would hold out.  Because the temperature outside was only in the mid 30s and windy, I opted for the treadmill.  I set the pace slow, tuned in to Doctor Who on Netflix and ran.  Each mile I bumped the pace up a bit faster, but didn't get crazy.  2 episodes later and a tiny bit of a 3rd one, my 10 miles were finished!  Hooray!

Today (Sunday) was the complete opposite of yesterday.  It was sunny and warm when we left for church.  By the time we got home after lunch, I was itching to lace up and run outside.  After looking at the forecast for the week and our family calendar, I knew it may be my only chance to have a good run outside.  I ran down my favorite road.  It's my favorite because it's right across from my house (convenient!), it has little to no traffic (safe!), and it's flat (yes!).  I decided to run my usual route:  down 2 1/2 miles and back for a total of 5 miles.  It was exhilarating!  There's nothing quite like running outside in perfect conditions:  not too hot, not too cold, sunshine, slight breeze... the feeling is amazing!  

While running, I listened to my old ipod shuffle (my phone really needed charging) and was pleasantly surprised at some of my old running tunes that I haven't heard for a while.  Some Lady Gaga, Led Zeppelin, Jimmy Buffet, Guns-n-Roses, Glee, Best Coast...really great tunes!  I'm planning on adding some of the tunes back to my phone to refresh my playlist which has gotten a bit stale.
  
It got me thinking about what songs I really enjoy hearing when I'm running and which ones never get old.  I love listening to music when I run...but only outside.  On the treadmill, I have to watch programs on my ipad because I get completely bored otherwise.  Music isn't enough.  Outside, it's just perfect and necessary.  

So, I asked the question on our facebook page, what song do YOU love to run/walk/work out to right now?

I'm asking the same question here except for I'll have you submit via a google form below so we can compile a great #RunTeacherRun playlist.

Looking forward to adding some new go-to-tunes to my mix!

Not a Running Start to 2013

In 2012, I started my life of running.  I decided to commit the year to getting back on track with exercise and to really doing it and sticking with it. Overall, I did pretty well and I feel like I learned a lot. I died out with exercise a bit in November/December but not enough to really worry about it. I was ready to go again in January.

Well, 2013 has not gone as planned. I started out the year with Yoga. I decided (based on advice of my 22 year old daughter) to back up to a very beginner class with a very committed beginner teacher. My daughter thought that if I could spend 6 months really learning how to "do" yoga, I'd be able to then go to the hot power yoga classes I want to love and I'd get more out of them. So I started, and I loved the new class.

I got in about 3 weeks before I realized I had a hurt my wrist.  So I took off a few weeks. Then in February, I was walking to dinner and fell flat while crossing the street. No good story-- just the most non-graceful fall you've ever seen.(a few friends can definitely verify this!) I fell on my knees-HARD. Really hard.  Turns out, I ended up with a concussion. I had no idea you could get a concussion without hitting your head but it's true. So I didn't know for about a week and I didn't rest those first few days. So, I have spent 7 weeks recovering and I am finally okayed to go back to work full days. Let me tell you, brain rest is just no fun. For the last 8 weeks, I've had no exercise and not much brain work (reading, blogging, etc.).  I am allowed to start walking this week and I am allowed to start back to yoga, but no running yet as I still get headaches pretty regularly if I push myself.

Needless to say, I have had lots of time to reflect!  I kept thinking that if I just learned the lesson this concussion recovery was supposed to teach me, I'd be well. That didn't happen as quickly as I'd like but I did learn a few things.  Back to my original blog lists of 10, here are the 10 things I learned through this ordeal.

1-I HAVE BIG FEARS ABOUT RESTARTING AN EXERCISE PROGRAM
Not only did I have to stop exercise, but I had to stop reading too--for about 6 weeks, I read almost nothing. (Can you imagine?!)  So in all honestly, I have to start reading and exercise from scratch-building up from very small time increments. I had to start back to reading at 20 minutes per day. I was okay with that. I am at about 45-60 now headache free.  What I have noticed is that I am EXCITED to get back to reading, even if it is just 20 minutes at a time. But I am afraid to start back to exercise because I know how hard it will be.  I guess my lesson here is that even though I went 6 weeks without reading, it never occurred to me that I'd not get back to reading, but I am fearful that I won't get back to exercise even though it is a similar process. I realized that I have some huge fears about restarting an exercise program that I need to get over as I think the fear stalls my starting back to it. And I am sure I'll have life circumstances that require me to stop and start again at some point in the future.  I am not afraid of restarting reading and building back to where I was, why would I carry this fear when it comes to exercise?

2-RUNNING HELPS ME BE MORE DISCIPLINED
Running gave me strategies and skills that helped me through the concussion. I had to have an MRI at one point and I came about as close to a panic attack as I could have without having one in that tube. The nice lady doing the MRI told me each time she'd start a new segment of the MRI and exactly how many minutes it would be.  After having followed running training plans for several months of 2012, this worked for me. I knew I could get through a 3 minute test and used the same self talk that I did while getting through those last few minutes running minutes on a long run.  Definitely a life strategy that is good to have!

3-I NEED TO LEARN TO PACE MYSELF ACROSS TASKS
Pacing is not one of my strengths. (#understatement) I do not like pacing. I like to jump in to a task, get it done well and then collapse with exhaustion.  Anyone who has ever worked with me knows this. I work intensely without a break as I hate having a to-do list and the adrenaline seems to work for me.  Concussion recovery requires pacing--you can't work through a headache or it causes a set back, so I had to learn to pace. I had to work for a bit and leave a task unfinished until I could get back to it.  In reflecting I realized that this character trait of mine (not being able to pace) is a big problem in my exercise/running life. It is really hard for me to take a break from work or from anything to fit in something else. But I learned that not all of the things on my to-do list are really important. I can get by with pacing. Who knew? I can let myself take breaks and be more balanced and it is actually healthier overall.  At a doctor's appointment last week, my blood pressure was lower than it's been in a while.  I think because I have learned that I can't continue to be so unbalanced about checking tasks off my list. Pacing matters and it's healthier.  Learning the importance of pacing and how it impacts my commitment to exercise has been huge for me.

4-REST MATTERS
I am not good at rest. I don't often sleep straight through the night. I am not sure I know how to do nothing. Rest to me has always been about reading a book, watching a good movie, hanging out with friends, baking some cookies, etc. But I learned that doing nothing is a skill. Resting allows you to enjoy the moment with no plan. A huge revelation for me. When you have to "just be", you let go of lots of stress in terms of things you should do.  When you aren't always trying to accomplish something, the ordinary things of a day stand out.  I learned that true rest really means time with no expectations, time to Just Be--something  I don't do often. I realized that I didn't remember many days when I gave myself permission to not have a plan. What I found was that time to just be brought me back to remembering how good life is.  That my husband is funny. That my daughters have lots of stories to share that are fun to listen to. That snow on trees looks pretty amazing.  (Yes, it's true, with rest I even enjoyed a bit of nature!)  I discovered that it is hard to remember all of this about life when I am constantly on the go and that my definition of rest, was not really rest at all.

5 BREATHING IS IMPORTANT
I think it was fate that I took those 3 weeks of yoga classes in early January. It was so that I could learn the benefits of breathing before my 6 weeks of rest. Some higher force must have known I would need to know about breathing. One thing about a beginner yoga class is in the language on how and why to do things.  The breathing matters and  has helped me lots.  I learned that I don't stop and breathe often. (I know my friends are laughing because they have always known this..) When I got my shot of cortisone in my wrist, the doctor looked at me in the middle of it and said, "Don't forget to breathe." because, in fact, I was holding my breath.  And during the MRI, I noticed I really had to focus and remind myself to breathe.  I have realized that I do lots without taking a breath. If you've ever heard me talk, you've probably thought, "Take a breath." Sometimes I sound nervous when really, I have just forgotten to breathe.  So, I have learned that breathing matters. Everything is harder if you forget to breathe. Breathing matters in the physical sense--the yoga breathing has taught me this. But it helps in the metaphorical sense too.  This has been a big lesson for me and a theme that has popped up several times in 2013.

6--PEDICURES LOOK BETTER LONGER WHEN YOU DON'T RUN
It is amazing how much longer my pedicures last when I am not running. In case anyone wondered if there were benefits to not exercising, there is this one:-) The downside is, there is less of an excuse to get pedicures as often......

7--THERE ARE SOME THINGS ABOUT YOUR BODY THAT YOU REALLY CAN'T CONTROL
Aging is really no fun. I am not excited about the fact that my age rounds to 50. For a while I think I believed that if I lost weight I would actually BE younger. Not that I would LOOK younger, but that I would actually BE younger.  I think I started running to prove this too--that I was not getting older.  But what I realized with the concussion was that everything about my body is not really in my control.  This is certainly not going to be the last time I will learn this.  But I do know that there are some things I can usually control and that regular exercise has a positive impact on my overall feeling more than almost anything else.  I might not be able to control how fast I recover from a concussion. I may not be able to control how much weight I lose or how quickly a new wrinkle appears. But I can control whether or not I make exercise something I do every day. Not because it will change my body, but because I will feel better and enjoy my daily life more fully.

8--I NEED EXERCISE AS A WAY TO DEAL WITH EVERYDAY STRESS
I realized how much exercise helped me control everyday stress and anxiety. For the first several weeks of doing almost nothing, my anxiety was high. I couldn't fall asleep, my heart raced, I was always stressed. I wanted to exercise because I knew it was what my body needed to settle down. But I couldn't.  I realized how much over 2012, I was able to enjoy things more because I was exercising pretty regularly. My body got used to exercise and I was less stressed because of it. My mind and body were healthier because of it. I am not sure I realized that completely until I felt the difference those first few weeks without any exercise.

9--MY TO DO LIST IS MY OWN ISSUE
When you are limited in the amount of "brainwork" you can do, you have to rethink your to-do list. You have to prioritize and decide what HAS to be done and what can wait or be skipped altogether. In doing this over the last 6 weeks, I have realized that my to-do list is usually ridiculous.  I try to do 6 months of work every weekend, most of which is not really so necessary. Even my reading life had become a self-imposed to-do list as I tried to keep up with all the new books out there.  My concussion forced me to do only the things that were imperative and to get rid of my self-imposed need to accomplish lots every minute of every day. If you read Donalyn's recent Nerdy Book Club post, we all feel this guilt-even our reading lives are sometimes dictated by what we feel we should read. When I really looked at the ridiculousness of what my to-do lists had become, it was a little shocking. This concussion gave me permission (and time) to really come to terms with this and I am thinking that this lesson will really stick with me.

10--I NEED MORE HOBBIES
My hobbies are almost all work-based. I have always felt so lucky to love the work I do. But because I love it, it is often hard to say no to committee work or writing or other projects because it is all interesting to me. I also love others in this field so I often jump at the chance to work with people I love.  But at some point, when you say yes to too much, it is no longer so fun.  When I had to stop reading and screen work, other than baking a few batches of cookies and going out to eat with friends, I wasn't sure what to do.  One of the reasons I started running is because I know I need more hobbies--more things I enjoy that are not totally centered on the work I love.  And then I added yoga.  This is not a new revelation as I have been on the search for a hobby for decades. Once I can really get moving again, I'd really like to find some exercise that  I love--maybe it will be running, maybe it will be yoga, maybe it will be something else.

So....
When I look at all of these, they probably just lead to one word-permission. I think what the concussion has given me is the permission to do it all but to do it all in a more sane way.  I love my life but it has become very task-oriented over the last few years.  I remember watching a talk show years ago and there was a woman on the show who had recovered from a coma. I forget the story but I remember her laughing, saying what a nice break it was --that she really rested during the coma. It seemed so crazy at the time. But that story came back to me in my hours of doing nothing and it made sense to me a little--and made me realize this concussion gave me a mandate to breathe and to realize how much I needed to rest and to reprioritize.

My mother is sure that my concussion is God's way of telling me that I work too much.  I'm not sure I totally agree with her but it has definitely caused me to pause when I realize that the concussion was a "nice break".  No one should have to need a concussion to stop and breathe, to read a book just because it is one they want to read, to only do those things on a to-do list that actually need to be done, to rest.  As teachers, I think lots of us feel totally wiped out at this point in the year. It always seems hard to justify rest and balance when our work is all about others. But sooner or later things catch up with us if we don't take care of our whole selves. This is not something new to any of us, but it is something that I clearly have to learn over and over and over again. I am hoping this round of life lessons has been strong enough that I actually remember it for a while:-)

I'll be back to full time work and a bit of exercising this week. The exercise will start out slow (and as you know, it was slow even before the concussion!) and I will have to be okay with that...I'll keep you posted.

Ugh...Why Would You Do That? by Mike Roberts

“Ugh…Why Would You Do That?”

Tips for Aspiring Ultra-Marathoners

So when I tell people that I run ultra-marathons (any race that is greater than 26.2 miles), their response is usually something along the lines of “Ugh…why would you do that?”

I used to laugh it off, primarily due to the fact that I pretty much get that same response whenever I tell people that I teach middle school.

But the more I’ve thought about it over the years, the more I’ve come to realize that I shouldn’t laugh it off. In fact, the question shouldn’t be why would I run ultras, but rather why wouldn’t I run them.

So in an attempt to get more of my teacher peeps out for a 50k, 50 mile, or even a 100-mile race, here are the top five reasons why being an ultra-marathoner rules.

1. You instantly become super-hero like to all your couch potato friends.  Lazy people are generally pretty easy to impress, so even casually mentioning the fact that you have a 50-mile race the next day puts you into Batman territory.
2. It’s not much more training than you do for a marathon.

Seriously. If you add an extra 10-15 miles per week to your marathon training, you can finish a 50k. The first one won’t be pretty, but you’ll finish.

3. You don’t have to run fast…you just have to run all day.

In fact, since most ultras take place in the mountains (involving climbing and single-track running), you will actually do a ton of walking during an ultra. But don’t tell your friends this…it might jeopardize the super-hero rep.

4. The aid stations are way better than marathons.

Don’t believe me? A typical ultra aid station comes complete with potato chips, Oreos, gummy bears, Coke, fruit, M&Ms, and, if you’re really lucky, popsicles. Sure beats a sippy cup of Gatorade, eh?

5. Black/Missing toenails are a badge of honor.

Embarrassed by your feet? Not at an ultra! Take pride in those sorry looking dogs! The more mangled, the better.

There you have it…the top five reasons why being an ultra-marathoner rules. And yes, there are other reasons (health benefits, challenging yourself, getting into nature, camaraderie with the other runner, etc.), but none of that stuff is nearly as cool as the junk mentioned above.

Still not convinced? Then I suggest checking out a few of my favorite ultra websites for inspiration…

http://www.irunfar.com/
http://antonkrupicka.blogspot.com/
http://footfeathers.blogspot.com/

And being an English teacher and all, here are a few books on the subject. You could even download them and listen to them while running. I know…I just blew your mind!

Born to Run by Christopher McDougall
Eat and Run by Scott Jurek
Ultramarathon Man: Confessions of an All-Night Runner by Dean Karnazes

Finally, in all seriousness, if you have any questions about running ultras, please feel free to email me at thebaldenglishteacher@gmail.com.  While I’m far from an expert, I can usually at least point you in the direction of someone much smarter than I am (which really isn’t that hard).

Now get out there and go for a run!