A Running Conversation

What Counts in the County

2011-07-24T19:32:00.004-04:00

My husband and I visited Aroostook County last weekend and felt like we were in another country.

The landscape was incredibly beautiful in its summer height, and unlike the seaside beauty we witness every day, we saw acres and acres of rolling hills, green farms, pastures, old trees, vegetable gardens, modest yet substantial houses, and blossoming potatoes, all as far as the eye could see.

The rural towns were also unlike the cityscape we experience every day. There were fewer storefronts and restaurants, friendly, conversant folk, minimal car traffic and the occasional horse-drawn buggy or gigantic farming vehicle tooling down the street.

We arrived in Fort Fairfield on Friday about five hours from our home. Banners on lamp posts announced a welcome from "Friendly Fort Fairfield". Everybody seemed to know everybody else, and there was a lot of energy surrounding the ongoing, week-long Fort Fairfield Potato Blossom Festival.

Our trip was multi-purpose: a visit with friends, a work-related appointment, and to participate in the Potato Blossom 5-Mile footrace the following day.

There were literally no available places to stay in the county on account of the festival or the Maine Land Speed Races at Loring Air Force Base in Limestone, but we lucked out with a Friday night cancellation. PJ and Rene picked us up at our Caribou hotel room and treated us to dinner at a favorite haunt. We were joined by Susan, Thomas, Marie and Dillon. Good food and good times followed, including a preview of the race course. And before we parted ways, Susan offered us a place to stay the following night. Awesome.

The road race course was tough - uphill for a couple miles, then a mile across a potato field before a nice, mostly downhill finish. There would be no shade and high temps, as the race went off at 9:00 am.

We were ready to go on race day having done an early (beautiful!) warm-up and arriving in Fort Fairfield with plenty of time. We toed the line and ran our races. I thought it was a fun, albeit challenging run, with pregnant Rene cheering from the sideline, a frolic through a rocky potato field, and two young Amish fellows spectating from their wagon.

PJ, Susan, Paul and I all received recognition for our efforts. The awards were made out of wood and shaped like guess what? Potatoes! I will cherish my trophy and tee-shirt from the county since this was my first visit.

We had a fun night grilling at the aforementioned free (thank you Susan and Chad) cabin in Stockholm (did you know that there is a distinction between cabin and camp in Maine?) and visiting at the local bar, before rising to the occasion of a Sunday morning group run in and around Caribou, followed by a hearty breakfast at Reno's.

If I can capture the essence of our visit to Aroostook County in one word, it's hospitality. We were welcomed, taken care of, and reminded of what it important. Friendship, camaraderie, running and keeping things simple. Thank you to our friends up north.

Ryan and Philip

2011-07-11T15:42:00.005-04:00

Yesterday was a steamy sunny Sunday in southern Maine with a low tide at 12:50 PM and everyone had the same idea. My choice destination was Pine Point Beach.

As I walked off the path from the dune grass the first thing I saw was a small pack of familiar runners easily making their way on the flat hard-packed sand, shirtless and tanned, one in bare feet. The scene made me smile and I felt a warm wave of kinship.

Fast forward about four and a half hours. The tide is well on its way in and my husband reluctantly removes his fishing pole from its stand after the last unsuccessful surf cast for the day. I sit very contentedly watching him and many others as they play in the water, walk, chat, read and do any number of things one does at the beach.

I watch a little guy as he runs past, and even though the sand is no longer hard-packed where he runs, he is light on his feet with a very quick turnover and seems to be moving with purpose. And I mean he is little, no more than four years old. He holds a large broken quahog shell and wears a black baseball cap, tee-shirt and yellow Sponge Bob shorts. The little runner catches my eye and I watch him go by.

And I keep watching because this little guy is alone. There is no adult chasing him and he does not veer up to his family's umbrella. He keeps going - running and running and looking. I stand up to keep him in sight knowing that this is not right. He's lost.

I set off in a jog behind him clad in my long beach skirt and cap, and realize he has covered more ground than I thought! Finally, he stops, looks and circles around a bit just as I approach him. I say in my friendliest non-threatening voice, "Hi! Are you looking for your mom?" He says "No, my dad," and starts to cry, except he really doesn't want to cry and now he's nervous. So in my most confident voice I say "All righty then, let's go find your dad. What's his name?" "Philip" he blurts out, and "Yours?" "Ryan," his voice slightly panicked and holding back the tears.

I feel completely confident we will find Philip and only want this little guy to know he is safe. I ask him if he'd like to hold my and he refuses but sticks close as we head back in the direction he came. I start chatting, mostly asking questions, and saying over and over "We are going to find your dad." I tell my husband what we are doing and grab my water bottle as we pass. Ryan refuses water and to hold my hand, and says he isn't tired when I ask.

This little guy is precious. When I ask about the broken shell, he easily tells me it's his tool for digging holes in the sand and in fact had dug a REALLY BIG hole that day. We laugh and I say "Okay, let's find that hole." (Seriously.) He tells me about the waves that had toppled him over and how much fun that was, and as I scan the people on their blankets and chairs I wonder out loud if Philip "might be asleep on his towel?" "No," Ryan is certain that's not possible.

As we near the municipal beach area, a woman rushes toward us asking if this is my child. I start to respond, understanding she's somehow involved with his situation, and Ryan takes my hand. Apparently a full blown search is underway and poor Philip is a wreck. Many others are up and about looking in the water and two police officers have arrived.

Just then Ryan tells me he has a really funny joke so I bend over to hear, and he gleefully shares about four words which I can't understand and he laughs, so I laugh. It's funny and it's a happy ending.

As I walk away, I feel an obvious sense of satisfaction but greater than that is another, much more complicated feeling that takes me a while to articulate. It's related to the connection between people and more specifically the resilience of children. I am reminded of the day I met my daughter in an orphanage in Cambodia. Within an hour after leaving, she realized I was "it" and she let me take care of her. She connected.

This little guy too gave me his trust, he connected, and I feel honored.

Winter White

2011-01-24T21:00:00.003-05:00

The temperature reading was negative 12 degrees Farenheit this morning in southern Maine, with nearly two feet of snow encasing the landscape. Not perfect running conditions for sure, but beautiful in its way. The ocean was steely blue and there wasn't much movement in the air. Everything was still.

Yesterday morning was a bit milder and I met a hardy group of runners in Cape Elizabeth to run the Mid-Winter Classic 10-mile course. In my last blog entry I mentioned registering for this race, which is now less than two weeks away. Yesterday was my first run over the course this season! Historically, I train there most of the winter but this winter has been very different - much lower mileage. My husband reminded me tonight, "You're not training for the Boston marathon." I do hope the run on race day is better than yesterday's debacle. Frozen eyelashes combined with sunscreen in my eye, and a frozen balaclava on my forehead like an icepack just resting there for the final four miles. Tough.

One thing I have been doing this winter is getting together with Nor'easter Run on Tuesday evenings for a workout. We run for about 45 minutes then do a light weight-training session at World's Gym in Portland. I love the instant gratification from lifting weights. All of a sudden body parts have muscle definition. It's so cool.

Still working on those resolutions to become better disciplined about going to the gym, running no matter the weather, getting consistently good sleep and nutrition, and thinking good thoughts. I can check off taking a yoga class and snowshoeing when possible, and working full time.

I guess it's a damn good thing I didn't get in to the Boston Marathon this year!

Goals

2010-11-29T20:37:00.004-05:00

Well, here I am again, end of November, not running much, trying to get focused and settled on a work/family schedule that enables me to be a competitive athlete. I haven't been able to achieve this in months and months. I need a goal. More importantly, I need a grip.

You see, I became derailed from my training and racing earlier this year. I started a job in March. Yes, that's right, a j.o.b. - "just over broke." I had to - I wanted to. A Running Conversation was just not viable in this economy. Perhaps it could have been if I was a different person, one with a tireless entrepreneurial spirit and laser sharp focus and determination. But I was just me and a very very tired me. I didn't have the energy.

I didn't entirely throw the dream aside. I continued to work with runners to help them accomplish some of their running goals - a 5K, half-marathon, or a marathon. But mostly I had to get to work to make a living. And at this point I'm not sure what will come of ARC, but that's another story.

I want to run. And when I run, I want to run well. This means competitively. I am not ready to say "Oh yea, the 50's. Everything goes to hell after you turn 50. I should just run because I love getting out there and smelling the salt air." I am not willing to go there. I ran a personal best in the marathon this year at 51 and I am not ready to stop competing.

The truth is I had to back off on account of a tugging hamstring and an Achilles tendon inflammation. After the Beach to Beacon 10K in early August, I decided I needed to get serious about my recovery. I had to pull way back and deal with this problem. I've heard horror stories about athletes doing significant damage to tendons and muscles, etc. I wanted to be prudent. And successful.

I did some work with Dr. Jamie Raymond, a chiropractor that is also certified in active release technique, which is a soft tissue treatment. He helped me to get my hips lined up better to minimize the extreme pull that was happening on one side and the Achilles seemed to get better. He suggested I continue to run, but then the inflammation malingered.

Then I raced the Tufts 10K in Boston in October two minutes slower than last year. A serious ouchy.

Late last month, I went to see Deb Merrill, a massage therapist in Brunswick, Maine. Deb is a genius. I have known her for nearly 20 years and have always thought this about her and her work. Deb is a scientist in an artist's body. (She helped me design the logo for A Running Conversation.) As a scientist, she prefers to tell you the problem(s), issue the solution(s) and send you home with homework not to be seen or heard from again. She's that spot on and confident.

Deb is also very practical. Her treatment of choice for my Achilles tendon was an eraser, you know, the soft, flesh colored rectangular kind that you used in grade school. The goal is to soften the lumpiness on the tendon, to break down the scar tissue, to massage it out using cross-fiber, eraser driven massage. The trick is to hold the tendon steady with one hand and with the other, rub the lumpiness up and out! Scrape it out using the eraser.

It can be painful and it's a bit awkward to do on oneself, but this treatment, combined with ice after swelling, and some eccentric stretches she showed me, have me back running! Not much but some. I'm officially on the mend.

This evening I registered for the Mid-Winter Classic 10-Miler in February.

There's nothing like having a goal.

Vacationland

2010-07-27T18:03:00.006-04:00

I'm intrigued with the notion, more aptly, the practice of "vacation as a state of mind."

I live in Maine and its moniker is "Vacationland." If you've ever been to Maine, or live here, you know why this is true. The Atlantic ocean, beaches, rocky coast, islands, lighthouses, mountains, lakes, art, restaurants, skiing, boating, biking, blueberries, lobsters - I could go on forever about all things pleasurable, delicious, fun, relaxing, and extracurricular!

Maine also features a tough economy and a challenging place to do business. I'm not sure where we land on the poverty index or unemployment stats, and we certainly are not all Rockefellers, Stewarts, Beans or Kings; it takes a lot of hard work and commitment to make a gainful and comfortable living here. But that's true of a lot of things.

Fill in the blank, "_______ takes a lot of hard work and commitment." It's that value that garners excellence and a sense of accomplishment, healthy self-esteem. The blank could be - Training, Competing, Partnering, Mothering, Homemaking, Landscaping, Being a good friend, Creating - whatever it is that is meaningful. And this practice and mindset of hard work and commitment is great, but it can certainly become exhausting. What about leisure, relaxation, harmony, and vacation?!

I realize it is just a thought away.

Living in Maine, particularly this summer, specifically this month of July 2010, has been like living in Vacationland at its finest. And I've been working full-time! But that doesn't mean I've been missing the greatness of a classic Maine summer. There is always a chance to pause, look where I am in any moment, breathe in 'that feeling' of vacation, and simply 'make pretend' I am living it. I am on vacation. Just think vacation.

It completely works for me. I get to thoroughly enjoy the farmers' markets, to shuck fresh corn on the patio, fish in Saco Bay on the weekend, slide in waterfalls over granite rocks in western Maine, and smell the sea when the air is warm and wet. I love this summer in Maine, and maybe someday I'll be a woman of leisure, and enjoy it all for an entire "vacation."

Catching Up on the Conversation

2010-06-06T16:50:00.005-04:00

There has been an inordinate amount of time lapsed since my last post, and I am not quite sure where to begin. I could always fill in the blanks since my last post about the Boston Marathon, which I ran seven weeks ago.

Wait, really? It's been only seven weeks?! Oh, okay, this sheds some light on the current situation.

The most current situation is that I am recommitted to my family relationships, my need for rest, and my desire to live in a neatly kept home. I want to do good work in my day job, be available and resourceful to all the runners I work with, and feel good about the part-time waitressing job I took to earn extra cash.

This renewed sense of commitment has not been evident until very, very recently. I guess one could say it takes a bottoming-out, of sorts, to heed the wake-up call.

My bottom has been mainly emotional/psychological, save the unkempt house, the poor race results, the dissatisfied family, the missed appointment, and the wretched lines on my face. These are tangible evidence of my being overdrawn, unavailable and lacking in grip.

The emotional proof is the over-riding feeling of being a little bit out of control, as if things are moving just a bit too quickly, and I don't feel rested or replenished. Sometimes I long to be different. This is never a good thing.

I fully understand the cause: Over the course of the past few months, I have started a new job, finished with one training group and have started another, and began a part-time job one night a week. My hard-drive crashed destroying three years of data. I've continued to run and have tried to remain competitive in races: the Sugarloaf 15K, Cabot Trail Relay and today's half-marathon. I have a nine-year old daughter and a devoted husband and have been on the receiving end of the "loveness" in our home. I want to do it all well.

Today, my husband and I ran the Covered Bridges Half-Marathon in Vermont, and are presently sitting back, reading and writing, and finally taking some time out. This is a turning point. I do not want to be a complete maniac simply because I over-do it. I want to know a better sense of balance. My sun sign is Libra; I'm supposedly all about balance. When I get over committed and things move too quickly, I become ineffectual, and this, definitely goes against my grain.

I won't promise to write more frequently. But I can say I'd like to write more frequently. I'd especially like to hear from you - thoughts, feedback, interests, questions. I'm back, and love the running conversation.

I Did It

2010-04-28T18:48:00.005-04:00

It's been nine days since the Boston Marathon and I am just getting to my race report! Actually, I made an entry on the Forum and in one felt swoop, made it disappear without a trace. I was too tired to try again.

The 114th running of the marathon was last Monday the 19th of April, Patriots Day in Maine and Massachusetts. The weather was terrific. We could have used a cloud cover but 'cool and clear' was fine with me. It rained for a couple days leading up to it so I think we were all relieved that it stopped.

All 25,ooo of us.

But the enormity of this race goes beyond its number of runners. There are many races that have more participants. There is something else about Boston that has given it its Grand-daddy status, something separate from the crowd swell lacing its way from west to east through the suburbs of Boston which makes it legendary.

It might be that the course is narrow and downhill at the beginning; that the half-way point is renowned for an introduction made by screaming Wellesley College students lining the street; that there is a nice undulating calm before the right hand turn onto Commonwealth Avenue that marks the beginning of a series of hills, culminating in the infamous Heartbreak Hill; that the Red Sox traditionally play an early game the ends while the race is still in progress and fans spill out to the sidewalks along the course; or that the course seems to narrow again in the last couple miles until opening up on Hereford and Boylston Streets to the finish line. I think it's all of this, and more, that make it difficult to say 'no' to being a part of it.

But I don't get overly sentimental about it. I didn't buy any schwag at the expo - I really didn't enjoy the expo as it was overcrowded and uncomfortable. On race day, I rode the subway to Park Street where I caught a bus to the start. I met up with teammates Alan and Randy for the trip, and when we arrived at the athletes village, we hung out for a little while before the first wave set off. There was a good stiff wind and soggy ground so it wasn't like we were hanging out at a summer concert. In fact, we sat on the pavement, killing time and lacing 'em up.

I have to admit something: When I was waiting for the gun to go off, I was wishing it could be over. Let that be an indication of the kind of time I had for the next few hours...

The first several miles were straightforward, actually quicker than I expected, but on pace so I was okay with that. But between miles 10 and 11 I started to feel tight! I was unhappy about how my quads and calves felt and I knew I was going to have to bear down. Then of course my mind went south and I got cranky. I had to work and wished it was more fun. At one point I thought about my husband meeting me at mile 20, and fantasized that somehow he would make it all okay and magically get me to the finish line. Talk about a Cinderella complex! But that kind of fantasy-world was an excellent distraction for a couple miles!

Another time I forgot abut my discomfort was going by Wellesley College. The young women waved all sorts of signs and screamed as loudly as they could. One sign said, "Kiss me. I'm graduating!" And I laughed. I proceeded to come up with a litany of reasons why someone should kiss me in that moment!

Anyway, the hills were my friends. I actually enjoyed them. My quads needed a break and they are not bad hills compared with what we're used to training on around here. And then I saw Paul. He was happy to see me and seemed chipper, and I was not very friendly. I immediately gave him to carry the two Gu packs I had stuffed in my running shorts pocket, since they had chafed my poor hip bone to tears. And I didn't want to talk much. I didn't particularly care that our kids and friends were at mile 23, but when we went by it was nice to wave and say hi.

And then it happened. At mile 24, I looked at my watch, and saw 2:58. I knew I could make my goal of 3:15 if I really wanted to.

And I did. Official time 3:15:54.

Just don't ask me about next year.

Trust the Training

2010-04-11T16:31:00.005-04:00

Well alright, one week until the Boston Marathon. I feel ready.

Yesterday, and for days before then, I did not feel ready. In fact, I thought I must be crazy to undertake a marathon with a time goal of three hours and fifteen minutes. I might be able to run a 5k or 10K at that pace, or maybe even a half-marathon. But a full marathon? It's nutty.

I followed Hal Higdon's four-month Intermediate I program. I completed two 20-milers successfully, and didn't miss too many of my scheduled runs. I worked the plan and I stayed healthy. I did yoga and fitness classes for many weeks during the four-month period. I ate well and didn't lose or gain weight. So I sould feel ready, right?

The difficult part of my training plan was nailing the pace runs. I did not manage to run good even paces for those runs, which were scheduled on the days before my long slow runs. Either, I went too fast and felt panicked the whole time, or, I went too fast and didn't complete the entire run. That ongoing issue left me with doubt about whether or not I could even things out for the big day and sustain a 'good enough' pace for my time. In addition, I was not sleeping well and generally felt tired all the time. The doubt, aka 'stinkin' thinkin' set in pretty well. Until today.

Today was my last long run and it was a mere eight-miler. I met up with a group I am training for a 5K race next month. They are new or returning runners, with little race experience. Two of my teammates who are also running in Boston joined the group today, as they have one other time and we all had a nice easy run. What brought me to this more self-assured attitude is hearing my friend Alan talk about his taper.

"This taper phase can really mess with your mind," he said. "I feel tired all the time and like crap when I go out for these short runs. I don't know how I'm going to run a marathon."

Phew, I felt such relief to hear this! I am not alone, and, it's only negative thinking: There's no real reason I should not have a fine marathon. Alan, too! I have total confidence in his abilities to run a PR.

The easy run this morning with its inherent camaraderie, followed by good food, a nap, and general laziness all day today leave me feeling rested and hopeful. I just need to remember what I have done over the past eighteen weeks. It's been 'good enough' and it's in the bank.

Numbers, Such as Wave One

2010-03-24T21:01:00.004-04:00

Hey, still no ice bath but consistent training and running without injury.

I realize that by not blogging I potentially lose any readers I might have thus far! I'm sorry for that, but communicating coherently through writing takes me time, and lately I find myself in an adjustment phase with a new job and ongoing rigorous training, and not much good 'thinking' time....

Today I logged on to the Boston Athletic Association's web site and retrieved my bib number for the big day - number 10,687. I like it. I like that I'm in Wave One, but I also really like the 687 aspect. My husband has a thing about numbers and it has rubbed off on me a bit. For example, at the gas pump, he'll wait until there is an odd or interesting numerical sequence before turning off the pump. Or at road races, he's the guy who insists on getting the perfect bib number. He's quirky that way - and, apparently, it's a bit catching. I notice numbers like 687.

Wave One. I guess this means the gun goes off at 10:00. Me and the elite men. Me and the elite men and 10,650 other runners. And the bummer is I'll never catch the elite women, as they head out at 9:32. Maybe Joanie will wait for me.

Sheri Piers, one of my favorite local runners, has number F26. Isn't that awesome? (I didn't find Joan Samuelson's name so I'm not sure if she is running it or not. Around Thanksgiving time last year she said she might...stealth runner that she is.)

This month I started working with a group of runners and walkers who plan to compete in the Portland Sea Dogs Mother's Day 5K on May 9th. What a great group of people. Most of them are raising funds for the Center for Grieving Children, an incredible organization, and many are beginners in the sport. I love their enthusiasm and willingness to try something new. Last week they experienced many 'firsts': first time running around the Back Cove of Portland, first time running consistently for so long, etc. It's great fun.

It's spring in New England, a.k.a. mud season. Enjoy the onset of warmer days and the promise of a budding landscape.

Marathon Training and Maintenance

2010-02-21T19:55:00.006-05:00

The headwind came down from the north as we started out on Route 88. After the turn-around and running back to the south, there was a headwind. We turned right, heading west for a couple miles and up a "Heartbreak Hill'-type of hill, head-on into the wind. Later, moving northwesterly and up a significant hilly stretch, we again felt a bit beaten up by this unpredictable February wind.

This was the nature of my 17 mile run today.

But how does it happen that the whole darn run is into the wind? The wind insisted on staying in front of us and coming back at us, seemingly to flick our noses. There were points in this long run where this was not appreciated. In fact, I think (I know) I used some colorful language. Errr, character-building runs - I appreciate them only after the fact.

This run today represented my second longest run since my Boston-qualifying Mount Desert Island Marathon in October 2008. I ran the Martha's Vineyard 20-Miler in February 2009, and other than that, I have not gone over 14. To marathoners, I'm sure it sounds like ridiculously low mileage, my 20-30 mile weeks. But to this fifty-something runner, it seems to work out okay.

This Boston training, however, is beginning to pull me out of my comfort zone, as a marathon will, I suppose. This week was 41 miles and I am doing race pace runs on the day before my long run. The runs actually go pretty well; it's the morning stiffness and the aching hip that are bothersome. It takes what I call "body maintenance" to keep things moving fluid and strong, and to get back to a pain-free zone. Gladly, I have not been using any anti-inflammatory medications.

A few interventions I use are:

The Foam Roller. This self-massage tool is very effective at loosening knots and moving things back to where they belong. It can usually be found right in my living room where there is enough floor space to roll around. It truly is a full-body massage tool.
A Yoga Class. Years ago, I was a much more frequent yoga student than I am presently. I even have my favorite teacher Rebecca Stephans on tape and could do a class any time. But you know how that goes. For Christmas this year, and in the spirit of my marathon training, my husband gave me a class session. I go every Monday morning on my day off from running, and the day after my long run. What a difference I feel when I'm done.
A Movement/Strength Training Class. This same husband also gave me a session in the community services program aptly titled "No Glitz, Just Sweat." I warily went to the first class, completely ready to NOT do it on account of any risky lateral movements (aerobic dance type moves,) and experienced such a fun factor that I decided to continue. The class takes place in an elementary school gym and approximately 30 people show up on any given night. The age range is mid-twenties to mid-seventies, and the fitness levels are equally disparate. The instructor has a microphone attached to her head like you see in many aerobics and spinning classes, and plays funky eighties and nineties music. She leads the group through a warm-up, aerobic portion, then strength training with weight bands or weights, and core exercises on the floor. It lasts exactly one hour - no more, no less. I go twice a week and find it is worth my time, and, injury prevention.
Ice. It's a runner's friend. Running inflames everything (this is my unscientific opinion) and cold settles everything back down. If I ever have something that is nagging me more than once, I'll ice it. For lower legs and feet, I'll run them under icy cold water at the end of my shower. I am trying to warm-up to the idea of an ice bath, but I am just not there yet. Last year after the Beach to Beacon 10K, I did get into the ocean, which was pure heaven.
Body Work. I have used massage, chiropractic, and Rolfing. All are good. All are necessary in my book. If you're looking for a referral, let me know.

Eight more weeks and counting. I'll run an 18-miler next Sunday and a couple 20's in March.

And maybe I will get in an ice bath before it's all said and done.

Sky Art

2010-02-20T15:14:00.003-05:00

Have you looked up lately?

The sky in southern Maine has been nothing less than beautiful art, perfection. It's been most noticeable to me while I'm driving, anywhere, but specifically along the Scarborough Marsh, or while I'm out running somewhere that is fairly open and not covered over by trees.

The weather has been clear for the past several days with intermittent clouds moving through. A couple days ago, I was driving home and out over the marsh the clouds were layered and light, and contrasted against the vivid blue sky in shades of white, gray and blue. It was a quieting, incredibly beautiful masterpiece.

Driving with my daughter yesterday at sunset we witnessed purples, blues, pinks and reds. It made me want to stop everything and just absorb the scene. Of course I should have as we have a mutual appreciation for sunsets, often calling out to each other in the house, "Come here and look at this!"

A clear blue winter sky can command my attention no matter what I am doing or where I am going. It compels me to breathe deeply and feel grateful. I think it serves to remind me that I am alive and vital; perhaps it's simply one of my connections to nature. (The ocean is right up there, too.) When the sky is clear like this, it enables me to see things that I saw today while running: the waning half moon, the red tail hawk, the small personal plane just overhead, and Mount Washington in the west.

What did you notice when you looked up?

Inspiration

2010-02-08T12:47:00.002-05:00

Just about anything can serve to inspire - to unleash that upswell of creativity or performance, or establish a sense of connection to a higher source. What makes something inspirational then, is simply how one assigns meaning to that thing or experience, and how one then responds to it.

Running, like any other human act, is a vehicle to express inspiration, though it may not even be conscious. Conversely, running might occur without a drop of inspiration. It all goes back to how we think about it; how we feel it in our body or soul.

There is a lone runner I see from time to time, running the streets of Cape Elizabeth and Scarborough, Maine, near the coast where the Spurwink River comes in after it passes along a part of the Rachel Carson National Wildlife Refuge. It is a beautiful part of the world, in spite of its finite area.

There are a few things that stand out for me about this particular runner, such that I consider him an inspiration: The first is, he appears to have some sort of physical challenges. I've never met him personally or seen him not running, so this is just my impression, not a fact. It's the way he holds his head off to the side, and how his arms and legs move in a contrary way, not linearly or fluidly in the usual 'forward and back' running form.

The second is his perseverance and consistency. I've been seeing him for twenty years and the scene is always the same: He runs alone, in all seasons, in the same area. I appreciate that predictability and steadfastness. It gives me a sense of security.

And the third reason I am intrigued, is that he wears a satisfied expression regardless of the conditions. I've seen him in snowstorms, oppressive heat, and rain. He seems to look ahead at the road before him, not bothered by my curiosity about him. It's as if he is content and comfortable doing this physical thing, that looks difficult.

I expect he doesn't realize he's an inspiration, though maybe he does by the mere act of being a long distance runner.

Here's the funny thing about inspiration: None of what I think about this man might be true. But it's what I've made up, and how I've defined it. It then, works for me.

Yesterday, I joined over 800 runners to complete the Mid-Winter Classic 10-Mile road race in Cape Elizabeth (the part of the world I just described above.) The five-mile mark is at the top of a small hill before the road goes down and through the marsh, and up again to Route 77. I was running along the flat part through the Rachel Carson preserve, when my friend Tom came up alongside of me. We checked in with each other and I told him I was okay but needed to screw my head on a bit to stay tough through the second half of the race.

It was just then that the lone runner came toward us on the other side of the street. I pointed him out to Tom saying that there was my inspiration. Tom said he could use some of that just about then, but I'm sure it didn't work for him as it did for me. It's how we look at it, understand it, and allow it to move us.

What inspires you?

Slogging

2010-02-04T21:02:00.006-05:00

Have you ever thought of your running as "slogging," such as, "I just slogged out 13 miles and it was hell."? Well, I've decided that this blog is rather like a slog. A Running Conversation at slogger.com. It's my slogspot.

Recently, I read something about the importance of blogs being posted daily, and for the life of me, I can't make that happen here. And I'm not exactly sure why since god knows I'm constantly in my head, hashing things out ad nauseum. But is that really noteworthy? I suppose I risk losing readership with such infrequency but I'm just not really that extroverted.

Speaking of my busy mind, my husband is a bit concerned about my 'thinking' during some of my recent marathon training runs. The thoughts I've shared with him go something like this: "My finishing time in Boston really doesn't matter. I mean it, really. What is important, is that I enjoy the ride and have fun. It's Boston after all."

Isn't it classic runner's self-talk? And just as classic is the futility of trying to debate the issue with me. I have every counter-argument there is in defense of my "stinking thinking:"

It's the Boston Marathon for crying out loud. It's more like a party than a race, anyway.
I'm in the second half of life, meaning, I'm old.
I'll do fine no matter what the clock says.
I just want to enjoy myself and not get hurt.
I have nothing to prove to anybody.
I don't HAVE TO do anything. I do it because I want to.
I want to take in the crowds and the fanfare.
I race 5Ks; marathons are for slogging.
blah, blah, blah

The truth is, I am training with a time goal in mind. Surprised, right?

What happens during these training runs is realizing the simple hard work of it, and, my own incomprehension and inexperience of running 26.2 miles at a seven minute pace. I actually have some latitude with that time, I could PR in a 7:30 pace; I'm just capitalizing on my current fitness level to project sevens. Make sense?

Ten weeks to go and the mileage is ramping up. The key for me is to think of the pace runs as a piece of cake, especially since the longest one is 10 miles, and to enjoy the longer runs as one hell of a slogfest. Then of course, trust the training on the big day.

It's all good.

The Industrial Park Plan

2010-01-24T14:20:00.007-05:00

Friday is a rest day for me in my current Boston Marathon training plan, so while my car was being inspected at the Black Point Auto body shop on this past Friday, I took a slow walk around the Scarborough Industrial Park.

It was a brilliantly sunny and very cold January morning, and there was just a slight wind out of the north. This industrial park borders the Scarborough Marsh so there were very nice views of snowy fields, marsh, and ice-covered trees.

It occurred to me as I strolled around the loop past one and two-story warehouse-type buildings, that this area must be quite quiet and non-trafficked on weekends, as most of these businesses are closed. I was also impressed with how wide and clear the road was and determined that since the Scarborough Public Works operations is based in this park, the road probably is plowed well and often during winter storms. It's also FLAT.

My car cleared inspection and as I drove out, I decided to measure the loop. Just over a mile, about 1.3 miles. Perfect.

On Saturdays, my schedule calls for a race pace (about seven minutes per mile) run about half the distance of my long run the following day (Sunday). I've done a few of these now both on the road and on an indoor, 200 meter track. I've had mixed results.

The first time I set out to do a five mile pace run from my house, I basically ran like I was in a race and did not know my exact mile splits. I came in on average pretty well under pace so that was okay. The next time I was on the track and after a warm-up it meant 40 more laps at pace! Gawd, can I even count that high? Thankfully, I had one of Maine's best female runners there willing to do it with me. Kristin had raced and won a 10K the day before in 34:42, but still wanted to run with me. I was humbled. We did it, again under pace.

The next time I went to the track I was alone, and had to do a six-mile run. Yup, 48 laps. The men's track team showed up at the same time for a practice, though they told me it was fine to do my thing, as their practice was going to be pretty informal. But then, a couple Army National Guard troops showed up to do fitness training, and even though I was still fine to do my thing, it started getting crowded and I was having a hard time getting on pace. I ended up doing only three of the six miles, way faster than I should have, so that didn't work out.

Here's the plan: On Saturdays, go to the Industrial Park and after a short warm-up, do pace laps there. Running (I should say counting) four or five laps is so much more feasible for me than 48 or 56!! Also, I'm road running versus on the track, and it's quiet.

Yesterday I tried out the plan with very good success. (Well, actually, I muffed up on my math and thought I needed to do only four laps when it was five.) But with my warm-up and run back to the car, I got in my six miles, just under pace. Sweet.

Let me know if you ever want to join me for an industrial park jaunt. The only drawback was it was a little lonely going around in circles by myself.

The Already Perfect Invention

2010-01-21T14:33:00.007-05:00

This post is an opportunity to purge a running conversation I've been having with myself recently. The discourse is fairly pervasive though I find it most enlightening when I have it over the course of a run. As you might know, I am training for the Boston Marathon, and since I am following a schedule, I don't think much about what I have to do or why I am running a certain distance, I just do it with a clear mind. Potentially dangerous, I suppose, but refreshing as well. I'm also using my free time to read more, which always stimulates my thinking.

Gregg Levoy's book titled Callings - Finding and Following an Authentic Life, suggests that our true calling, that which we are meant to manifest in our lives, is already and always has been present in our being. Sadly, and one hopes mistakenly, parental oversight, education, and socialization can discourage or somehow seal-over our passion and our purpose, and we simply proceed in 'the right direction.' It's sad when you think about it, but I think it happens more than we know. Levoy's premise provides much needed hope that everything we need to thrive is indeed intact.

Ani DiFranco is coming to Maine to perform her music and was featured in today's Portland Press Herald "Go Magazine." The article discusses a lot of things but the one piece that struck a chord and relates to my running conversation centers around parenting her daughter. DiFranco is a feminist and of course uses her music to communicate the struggles she experiences dealing with the awesome responsibility of parenting a girl child given her own awareness. The article reports, "Seeing her daughter in such a raw state forced DiFranco to examine her own personal demons surrounding the pressure to conform to the supermodel ideal." DiFranco says, "I needed to address my own self-loathing so she knows she perfect." Aren't we all so perfect when we are fresh on the planet? And isn't it great to hear a parent committed to nurturing that in her daughter?

I'm reminded of the delightful movie WALL-E with its promotional tag-line, "After 700 years of doing what he was built for, he'll discover what he was meant for..." Once this small trash-mashing robot in pursuit of his love interest, EVE, boards the floating Axiom, he sees that the humans who evacuated Earth for the promise of the good life, one of automated pampering, have lost so much bone mass they can no longer walk. They go about on conveyor belts or in mobilized lazy-boys. It's pretty pathetic and an extreme example of unfulfilled beings. Though that's a judgment, isn't it? Perhaps they are living their authentic lives. I just kind of doubt it.

So do you see where I'm going with this? Once we head, or are steered down a certain path (or several paths as the case may be,) without really knowing that it is indeed our destiny, I believe our submerged longings continue to rumble and gasp for breath. They don't just go away. I also think that as one tries to analyze it or understand it, it just gets more complicated and convoluted.

Today, "More" magazine arrived in my mailbox with a call on its cover to "Reinvent Yourself! 74 Smart Ideas." It seems to be a popular trend, this self-reinvention, but I'm not sure I want to buy it. Or maybe it's semantics and I just disagree. Aren't we already perfectly fine? What about touting "Recognize Yourself!" or "Be Who You Really Are, Love What You Really Love, Do What You're Really Meant For" like WALL-E?

Running the other day, pondering things and coming up with all the answers to my life's problems through my personal running conversation, I realized, "I don't want to reinvent anything. I am invented and I simply want to remember myself."

I suppose I could come up with 74 smart ideas about how to do that but I think that's a bit contradictory. I plan to quiet down in order to hear myself, and listen closely to realize just what it is that has been invented as me. And then, own it already. Own it for real.

The Value of Recognition

2010-01-18T12:11:00.007-05:00

There are plenty of management consultants who advise that recognition is one of the most, if not the most, important criterion to motivate and retain employees. Some believe that it is more effective than giving the employee more money. (That has never been true for me personally, but I get the gist of what they're trying to say. It's important to notice good work and give that someone a positive, perhaps unsolicited appraisal.)

Running and racing have been at the core of my work for the past couple of years. I have been extremely fortunate to have been immersed in the world of running and to have been compensated for providing coaching, program development, event management, marketing communication, and some retail sales. On the other side of the running coin, I've trained and raced and remained competitive. It's been a rewarding few years since starting A Running Conversation, and of course, I was running and racing long before then.

The Maine Track Club hosted its annual awards banquet on Saturday evening to recognize age division standouts, exemplary club members, first-time marathoners, volunteers and race directors, as well as to enjoy a social evening with friends and food. Last minute obstacles prevented me from attending the event, though I am proud to say that I was voted the 2009 Female Runner of the Year.

I am very pleased with this award, as it lends credibility to how I've been "working" over the last year. It also really does motivate me to stay at the top of my game and to remember this is what I can do! It is a real honor, too, given the terrific female runners in the Club, and the community as a whole.

In the January/February 2010 edition of New England Runner Magazine, one can find a list of the 2009 Top Runners by state and age division. NER lauded my performances for the year and gave me the nod as the top female Mainer in my age division. I also received the award for Athlete of the Month, something they feature in every issue. I was completely surprised and very excited to receive these honors, as the net is flung wider than my local club.

So why aren't I brimming with self-satisfaction and fulfillment? The truth is, I'm feeling rather blue. I've been grappling with this mood for a couple weeks (notice my last blog post was December 28, exactly three weeks ago) as it doesn't make sense to me. I am pleased. I am proud. But I'm in a funk.

I think it harkens back to what I said in the first paragraph about money and how it translates into value for me. I don't have an income right now, well for the past three months, and it's wearing on me. It's not for lack of trying: I have been looking, networking, applying, wracking my brain! And coaching is something I can and will do part-time. I'm looking for other work - doing the same things just not revolved around running. I think it's exhausting me even more than training for the Boston Marathon. I also think the emotional drain is insidious.

The mind is a powerful thing. I know what I need to do. I know I need to turn things around upstairs, in my head. And I will. After all, this is who I am and this is what I can do. I'm a runner.

One for the Books

2009-12-28T14:49:00.006-05:00

I expect we all have memorable runs - "one for the books," I call them - whether it's on account of the sights we witness, the camaraderie we experience over the miles, or simply the outstanding weather conditions on that day. Well, yesterday I had such an outing.

Yesterday marked the end of week-two of my 18-week Boston Marathon training program, and simultaneous with getting my plan underway, I've organized Sunday morning group runs. The past two Saturday nights have been tough sleeping nights for me due to anxiety about 1) getting up on time to meet the group, and 2) the weather for Sunday morning!

Two weeks ago I tossed around in bed listening to the wind blow with such force I just wanted to pull the covers over my head. The temperature had dropped that weekend as well, and I suspected there would be no way I'd be able to go out with a probable wind chill of well below zero. I finally crawled out of bed at around 5:00 to check the weather and planned to get an e-mail out to the group that I was canceling. Surprise - 18 degrees and reports of gusting wind but not sustained. I didn't cancel.

Nine runners showed up and while the wind was quite cold at times, we all did what we set out to do. Some ran seven miles, I ran my prescribed eight, and others did the ten-mile course loop. Great job by all. Yesterday, was a different story.

I woke up very early to pouring rain. Did I mention, it was pouring rain? Exasperated, I said out loud to my poor, now awake husband, "Do you think it could rain any harder?!" But I knew we were in for rain and I also knew the temperature was milder, well, at least it was over freezing. I got up and got ready to run, but I was not very excited about it.

I headed out under dark skies and rain and put out the two usual and customary water stops before arriving at the Cape Elizabeth high school parking lot. There were four vehicles already there, though I did not recognize any of them. I figured it was an earlier group of runners like Joel Croteau and his crew that come up from Kennebunk and other southerly places. I waited until 8:00 and then headed out for my solo ten-miler in the pouring rain. Dang, I thought, I sure could use some company today.

Instead, I called on the gifts I have received from my years of running. These are the gifts I try to share with others in the hope that they can know the same benefits from this sport that I have come to know.

The first and simplest lesson I have learned is to just do it. Period. End of statement. No questions asked. This simple Nike slogan has become much more than a tag-line for me. It is under my skin, it keeps things simple, it's a command, not something negotiable, and it works.

The next realization I embraced while I might have still had some dry skin some where, was my Commitment. It didn't hurt that I had told 84 people I'd be there and set out water stops, but beyond that, I felt my commitment to myself. I realized it is a character-trait that I possess and that it's something I can be proud about. My word is good, and if something about it has to change, I'll try to be clear and honest about it. I'll try.

I then called on my ability to find something positive in this memorable run. And I did. First, I had two gallons of water all to myself. Second, when I needed to make a pit stop I didn't hold anyone up. And third, I got to solve all the problems of my world inside my little brain without having to utter a word. Check. Done.

Some time during mile seven, I made a decision.

No matter how well prepared I am for the Boston Marathon on April 19, 2010, if the weather conditions for that day are comparable to what we had yesterday, I am not doing it. Nope, not going to play. I know, one could ask "Well what about perseverance and commitment and mental toughness?" Yes, I know, and I have those traits.

Here's the reason I would sit out: It's the marathon. It's not a 5K, or a 10K, or even a ten-miler like yesterday. It's a marathon and I respect it. I also respect myself enough to know that I will hurt myself if I tried to do it under such assaulting conditions. During this seventh mile I felt discomfort in ways and places I don't usually feel anything, like in my calves and my Achilles. I could tell toes were unhappy and fingers started getting numb. I'm not willing to hurt (damage) myself for a race, even Boston.

Heck the way my mind was working yesterday....since I was so fit and passed on Boston, perhaps I would run the Sugarloaf Marathon...there I am breaking the tape at the finish line, donning the crown of laurels, winning in a personal best time....

See the benefits of running? You can just do anything.

I eat that I am?

2009-12-20T20:06:00.005-05:00

This evening I was reminded, and remembered what I know to be true, albeit hesitatingly, that one is what one eats.

I am a pizza pie.

Enjoying our third homemade pizza of the week (dreadful, right?) my husband says assuredly, "We've got it all covered here: carbs, protein and veggies." Of course this is true, but I counter that the Portland Pie "original" dough, as good as it is, "really should be whole wheat."

Minor details aside, this particular 'za is loaded with grill-roasted red peppers, garlic roasted chicken, fresh green peppers, mushrooms, scallion, (more) garlic and tomato. A bit of mozzarella and tomato sauce, herbs, and love, make our Sunday dinner pizza complete. We also enjoy a mixed green salad, and start with a small bowl of fresh homemade ginger butternut squash soup, all accompanied with wine.

We eat really well here, and sometimes really well means more than enough. But, I think it's mostly good nutrition for us as athletes.

Anne-Marie Davee is a local registered dietitian and nutritionist, and an exemplary endurance athlete. I have heard her speak many times about proper nutrition for peak performance, and her talks have helped me to make adjustments to my daily nutrition. One thing I particularly like about Anne-Marie's philosophy is that the key to healthy eating is to rely on real, whole foods versus supplements or quick fixes.

Simply changing to whole grain breads and whole wheat pastas, for example, can make a significant difference. Maintaining a low-fat (easy on the mozzarella!), complex-carbohydrate-rich diet with loads of rich colored vegetables, grazing throughout the day with balanced, smaller portions, all serve to keep the energy stores high and the body ready for action. Drinking plenty of water every day is extremely important to overall health and performance. Simply, the Basics.

We all know these basic facts about proper nutrition, right? And we all remember the adage, you are what you eat, right? So think about it. What are you made of, and is it good, good enough, optimal, or just plain bad?

Do you want to be something, anything, different?

January 1, eleven days from now, is an awesome time to commit to healthy changes. It's also a full moon on New Year's eve, a spiritually powerful time if you're into that sort of belief system. In any event, healthy nutrition is easy, accessible, affordable ($2 for the aforementioned large size dough) and fun!

There's nothing better than being able to get up and go for a run, KNOWING your temple is being taken care of and is there to serve your performance desires. Trust this, then focus on training that beautiful body with hard, sensible workouts and proper rest. You will reach those performance goals in 2010. Good luck!

Tally Ho for 2009

2009-12-15T11:58:00.005-05:00

The 2009 racing season is over for this runner, and preparation for the 2010 Boston Marathon is officially underway.

My last race was on Sunday December 6, when I ran the first leg of the five-leg, 28-mile Mill Cities Relay. The race begins in Nashua, NH and ends in Lawrence, MA, after running through Lowell, MA...mill cities, you know. It was good to experience it, though a little odd in that I didn't know my teammates. The Winner's Circle Running Club was vying for the 'Most Teams Entered' award, and recruited heavily. It would have been a lot more fun for me to participate with buds....

My objective in 2009 was to race less than in 2008, and when I did race, to run competitively. I think I achieved both goals, though I haven't really done a race tally like I do at the end of each year. I figured I could do it here:

January
No races but lots of silly runs in bad weather

February
Mid-Winter Classic 10-Miler, 1:10:58, 2nd in age
Martha's Vineyard 20-Miler, 2:35:09, 1st in age

March
Kerrymen Pub 5K, 19:25, 1st in age

April
Fiddlehead Run for the Arts 5K, 18:40:34, 1st overall

May
Sea Dogs Mother's Day 5K, 19:28, 3rd overall
14th Annual Memorial Mile, 5:41, 1st overall

June
18th Covered Bridges Half-Marathon, 1:30:13, 2nd overall
1st Annual Sea Dogs Father's Day 5K, 19:23, 3rd overall

July
Bridgton Four on the Fourth, 25:43, 5th overall
Ocean Park 5K, 19:06, 1st in age

August
12th TD Banknorth Beach to Beacon 10K, 39:38.9, 1st in age

September
PunkinFiddle 5K, 19:40, 1st overall

October
Tufts 10K for Women, 39:53, 3rd in age
Great Pumpkin 10K, 40:00, 1st in age

November
MRC Turkey Trot, 19:28, 1st overall
Burn off the Turkey, 19:14, 1st in age

December
Mill Cities Relay, 2:58:21, 1st Place Coed Seniors Team

As I said, I achieved my goals, but like most runners I am questioning whether I could have done better. Should I have raced more? Should I have trained more? Is more better? Blah blah blah blyeck. It's over.

Yesterday was day one of an 18-week marathon training program. I am following Coach Hal Higdon's Intermediate I schedule, and I'm looking forward to it. I have never done pace running the day before a long run so it should be interesting. My marathon goal is 3:15, which will be a personal record, and by all accounts, I should be able to do this.

Here's the Plan: Put the blinders on, train smart, and enjoy the ride.

Thanksgiving Week

2009-11-23T19:26:00.004-05:00

My week to give thanks began yesterday when I was awarded a very generous gift card from, and for, Hannaford Supermarket. They were a primary race sponsor and truly put the money where where their mouth is. Since I have no income presently, my household account has been getting smaller and smaller with no replenishment in sight. So Providence has moved in.

Quoting one of my favorite phrases:
"...the moment one definitely commits oneself, then providence moves too. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents, meetings and material assistance, which no man could have dreamt would have come his way."

I'm not exactly conscious as to what I have decidedly committed myself to recently, except perhaps to continue to run competitively (yesterday) and to get a nice new job (every day), and as promised, things do and will continue to work out. They do don't they? I believe this, hence, the commitment. I am committed to thrive and know there are forces greater than me at play.

Today is Monday, the second day of my thanksgiving week, and I received a very nice lead on a job opportunity from a friend and running client, Janet. I am very grateful for this and worked on it today with excellent results. No interview yet but great connections!

Janet has always held a special place in my heart: She came into the marathon training program in 2008, alone, that is not with a fundraising group or friend to partner with. She was doing this on her own because she had a latent desire which needed air - her fire needed a bellow and this program was it. She was also an interesting and accomplished woman that I liked right away.

Janet responded brilliantly. She came every week for the training group and worked hard. Sometimes she ran alone and other times with new acquaintances. But always she showed up for her own reasons. Janet was purposeful in her quest to regain a sense of athleticism and accomplishment, and she succeeded.

Her words:
"I feel so fortunate to have taken the step to sign up and embark on the journey with you… I ran all 13.1 miles and finished under 2 hours—they were my goals and I reached them. It was unbelievable. Once upon a time many years ago I was an accomplished athlete—someone who was fortunate enough to represent the United States in some international tournaments as a national team field hockey player. I worked hard and it paid off with some incredible experiences. The joy I felt on Sunday made me realize that for me, a sense of athletic accomplishment is important to defining me and it has been entirely too long since I felt that bliss. Thank you..."

To Janet, I'd like to say, thank you. Gratefully, we continue to work together and I trust she will reach her goals again - to develop consistency with running and a race pace for those days when she wants to make, or best a time.

Another running comrade came to my aid today in the job quest. Margaret completed the half marathon this year and trained with my group when she could. She leads a busy life and often had to train on her own, separate from the group schedule. Margaret serves on the Advisory Board of the organization to which I am applying, and has a good working relationship with the President of the Board. She wrote an email to her concerning my application and I trust her recommendation will be well received, given who I know her to be. I feel extremely grateful for Margaret today, too.

There are five more days in this week of thanks. My objective is to recognize at least something each day that I can give thanks for. Given the start to the week, this will be a slam dunk.

The Place In Between

2009-11-20T08:30:00.005-05:00

Purgatory is not the same as hell, but it sure does seem like it.

"A place or condition of suffering, expiation or remorse..."

For example, imagine how the marathoner feels in the taper phase of an intense training program, a couple weeks out from the big day - restless, anxious, and full of self doubt? Or the injured athlete who can not participate in their sport and must sit out in order to recover - frustrated, angry, critical? Or the skier in wait of snow. Or the job seeker, unemployed and yearning to be productive. Hurry up and wait can throw one off balance.

Purgatory is subversive. It is where momentum stalls. Patience is tried. Skin becomes thickened in more ways than one. Hopes get dashed and fears aroused.

It is where one can feel desperate and verge on panic. Or one can be bored silly.

Purgatory is a place where loneliness gets amplified. Self searching questions emerge to challenge one's commitment, competency, personal value and sense of optimism.

Time to dig deep. Feel it, figure it out, atone as needed. It is time to call on old and familiar, as well as new and untried, coping strategies. This could be a time to read more, marvel at nature, play soft music in the background, pray and breathe deeper, and stay connected.

The waiting period needs to be trusted and should probably also be managed. It is critical to not let the oppressive forces bear down too hard and extinguish any remaining spark of hope.

Purgatory is the gift of time to return to a state of grace.

November

2009-11-05T08:29:00.002-05:00

We are one week into November here in northern New England and I must say it has been a lovely month thus far. The burnt oranges and deep greens lining the streets and creating contrast against the vivid blue sky at the horizon are awe-inspiring. The grasses across the marsh are changed from the light greens of the summer, to brown and orange. The atmosphere has been mostly calm, resulting in a settled-ness, a quiet transition from a more turbulent end to the summer.

One thing I appreciate about autumn is that it can be a generous period for preparation for the long, cold winter ahead. It is not always so, of course. There have been years when we have had very cold Halloweens, and snow before the oak has had time to shed its leaves. This year, however, we have been given a grace period. What needs to get done in and around the homestead to be ready for those harsh and limiting winter days?

It seems to me there is a huge list of things do: Endless raking of acorns and leaves, clearing gutters, putting patio furniture into storage, composting the annuals, testing the snow blower, parking the lawn mower away, and battening down hatches. Inside, we have the storm windows back in place, the wood pellet furnace nicely cleaned and ready to fire up when the temperatures warrant, fresh supplies of dried beans and soup stock in the cabinet, flannels sheets upon the beds, and summer dust wiped away.

It is a time of change, and it suits me. The other day my daughter asked me, unsolicited, which I always love, "You're an autumn baby, aren't you?" That I am, born in October. Perhaps that's why I appreciate so many things about this season. I love the colors and the smells. There is little more refreshing to me than running on a trail in the woods and taking in THAT smell of fall. The air seems clearer and more invigorating, and the running more relaxed.

The pressure of the fast racing season is off, and it's time to rest and think about goals for next year. Of course there are races to run in November, a turkey trot and Thanksgiving day pre-turkey trot, but they seem much more optional than other races throughout the summer. Cross-country races are also in full swing. This coming weekend are the state high school final meets, and larger events will take place down in Boston at Franklin Park.

What a nice time of year here in Maine. I'll try to stay present and not think too much about what is around the corner. Happy November!

Job Interview: Rant and Rave

2009-10-27T06:32:00.009-04:00

A very strange thing happened yesterday and I find myself still trying to make sense of it, though maybe I can't.

I thought I had a job interview with the Director of Admissions at Andover College, Wendy Burbank, in their South Portland, Maine location. The posted position was for an Admissions Representative. Andover College provides career-focused associate degree and certification programs, serving primarily an adult population, rather than recent high school graduates. The college is owned by Kaplan Higher Education Corporation, a national purveyor of higher ed.

I saw the listing on Wednesday, researched the college, and that evening faxed a thoughtful cover letter and a customized functional resume. I did not have the option to send the material electronically. On Friday, I received an e-mail response from Wendy, saying:

"Thank you for your interest in the Andover College Admissions Representative Position. I have reviewed your resume and would like to schedule a meeting to discuss your qualifications.

"I am available to meet on Monday, October 26, at 3:00 p.m. Please reply to this e-mail if you are able to make it.

"The Admissions Office is located at the address below, just walk through the front entrance and let the receptionist know you are here to meet with me. I look forward to seeing you Monday!"

I was very excited, and hopeful, I might add. I am looking for a meaningful position with a good company. The fact that Andover offers alternative students practical information for endeavoring career moves and professional development is a very good thing. The fact that they are owned by a for-profit corporation seems like a good thing. The fact that they are fairly small, 1,100 students, likely means close contact with the student body and a tightly-knit professional team. It was appealing to me in my quest for employment which promotes teamwork, healthy communication, opportunities to provide solutions, to be resourceful. And of course, I understand, admissions means marketing and sales to some degree. I get that, and, it's on my resume.

I canceled the dentist appointment I had scheduled for the past six months. I did more research on the college and Kaplan. I was very careful about the outfit and jewelry I selected to wear, about my hair and nails, the purse and folder I carried. I figured this all matters. I believe it demonstrates attention to detail, professionalism, and simply caring enough about the opportunity. I think how one presents oneself also shows respect for the other person and their role.

Sadly, it wasn't mutual.

I arrived just before 3:00 and followed Wendy's e-mail instructions. I was invited to sit in the waiting area with the 20 other individuals that had received Wendy's response to their applications. We were then asked to go to a corner classroom where a Powerpoint presentation was set-up, and five admission representatives seated themselves in the front. We all waited for the director.

When she came in she thanked us for coming, etc., and noted that we might be wondering what the heck was going on (my words.) Naturally, she said, there's been a large response to the position and this format saves everybody time. She said she'd give us an overview of the organization, a bit about the job, and then take a break. If we wanted to leave at that time we were welcomed to. (I was hanging on every word, searching for hope.) She said, let's face it, the job is about sales. You'll be on the phone much of the time. We have weekly and monthly, personal and team goals. And the team works really closely. And if there wasn't going to be a good fit with her team, she wasn't going to hire said person. (Really?)

I left. Why do I want to work for a company that can't communicate honestly and directly up front?

Obviously this blog is a vent, and I'm not exactly sure why I want to do it here. Maybe because I consider this a professional vehicle with a quality voice, and I had such a disturbing professional interaction that I think I can heal it here. The disappointment I felt was visceral and provoked a whole range of negative thoughts and feelings: humiliation, embarrassment, anger, dashed hope, and sadness. The only positive response I could muster was the old saying, "Things work out as they're meant to." And I believe that, I do. It just sounds weak to me right now.

Running teaches one how to deal with failure and disappointment, and to persevere. I'll figure out how to make a good living doing something I thoroughly enjoy. A Running Conversation is alive and well and I am looking for more. I'll keep you posted.

Gifts and Goals

2009-10-10T11:50:00.006-04:00

Yesterday I registered for the 2010 Boston Marathon. It was not something I had planned to do when I qualified at the Mount Desert Island (MDI) Marathon in October last year, and I definitely was not going to do it the following April, 2009. But the qualification was good for 2010 as well...

The reason I was not concerned about running in Boston was mainly because I have completed five marathons and understand how critically important it is to have focus and discipline during the four to six months of training leading up to it. It takes up a lot of room in one's life, and it's hard work. In fact, after finishing my second Boston in 1999, I swore them off. "Enough of this," I said. Of course I had to amend this and say, "Well, maybe when I'm fifty."

Nine years later I turned fifty and ran MDI the next day. (I even wore bib number 50. It was very celebratory.) I'd been working with a group training to run the Peak Performance Maine Marathon (PPMM) and covered the requisite training miles with them. I had trained, and I had raced well in other distances that season. So I was ready and my husband was running it as well. (He qualified and ran Boston 2009.)

But still when it was all said and done I thought, "Phew, that's out of my system. No need to do another marathon."

Here's what transpired to prompt yesterday's decision to commit to Boston with a capital "C": Again this year I worked with a group of runners participating in an eighteen-week training program leading up to the PPMM, [and Bay State, NYC, and the Nike Women's Marathon in San Francisco.] Many were first-timers in both the full and half marathon distances. Many were working to cover the distance, to complete the race, and to ward off demons telling them they couldn't do it. They were not racing to meet a Boston-qualifying standard. That was not the goal for most, and yes, it was the goal for some. There were a few veteran marathoners who hold that goal front and center. In truth, I know most marathoners aspire to qualify for Boston. After all, it is the Grand-daddy of marathons.

I've been inspired by these runners. They possess incredible enthusiasm, commitment, and positvity toward the training process and eventual outcome. They work really hard and keep their dream alive. They have helped me realize that I've been given a gift, a present of sorts. I have a green light to go to Boston and cover 26.2 miles with 25,000 other lucky runners. As the saying goes, don't look a gift horse in the mouth. In other words, don't be ungrateful when you receive a gift.

I am not a gifted runner. Don't get me wrong. I am lucky to be an older woman when it comes to Boston qualifying standards. Women have a full half of an hour on men's standards. That's a lot. And yes, I earn it by training properly. Most importantly though, is I realize that I have been given an opportunity to do something special. It's a gift.

I also have to admit I've been in a bit of a funk and needed a serious goal. I raced the Beach to Beacon 10K in early August and then did not race again until September 26, a solid eight weeks. That is uncharacteristic of me and indicative of burn-out, perhaps. Admittedly I became super busy with preparing for the marathon and all that that entailed. Something had to give. Now I'm ready to buckle down again. I have ample time to get my head wrapped around the effort, to prepare psychologically; and I also have a good reason to run, to physically prepare my body.

I've surprised my husband with my decision, but I feel grounded about it. It makes perfect sense to me - new runners have inspired me and preparing for a marathon legitimizes what I do. It seems very purposeful; and it's a sense of purpose, a goal, which I have needed.

Peak Performance Maine Marathon

2009-10-05T15:03:00.003-04:00

The Peak Performance Maine Marathon, Half-Marathon, and Relay went off yesterday under overcast skies and fairly mild temperatures. The weather the night before was rain, thunder, and lightening, and so there was a shared sigh of relief among all participants on Sunday morning.

With the exception of a few upcoming marathons, namely, Bay State, Manchester City, Nike Women's, and New York City, the majority of the Peak Performance training group I've been working with since May 31st, achieved their goal to run either the full or half-marathon in Maine yesterday. Twenty-eight group members ran the half, and fourteen completed the full. Congratulations go out to all.

The group trained together for 18-weeks throughout the summer. Everyone had a schedule to follow, and then weekly, came together as a group in various pre-determined locations for the "long run." We were fortunate to have several Team in Training runners join the group about three weeks into it. Runners were able to recognize other runners at their pace and over the course of the four months experienced a wonderful sense of camaraderie. Most runners know the benefit of running with friends - it makes the time go by; it often challenges one to work harder; and it helps one develop a sense of commitment. I think this group received all that by the end of the program.

Many were racing the distance, whether the half or full, for their very first time. I believe the time results of these efforts are less important than the bravery it required to toe the line and the commitment it took to accomplish it. Lives are changed!

Of course, as it goes with running and anything that stretches one's abilities into unknown territory, there was some attrition in the group during the program. Injuries happened, lives became busy and stressed, plans and priorities simply changed. And that's okay. One of the reasons I value running so much, is it teaches us how to cope with failure and disappointment, and how to be flexible and forgiving of one's limitations. It motivates us to try harder and to not give up; and it provides a vehicle for us to share our trepidations, achievements and improvements.

Here are the results from yesterday's races:

Half-Marathon:
Sarah Blodgett – 3:00
Jessica Brown – 3:00
Debbie Chasse – 2:09
Susannah Clark – 2:06
Karen Gilbert – 2:14
Karla Gilbert – 2:14
Michelle Goldman – 2:05
Chris Gould – 2:02
Nora Gross – 2:13
Robert Jolicoeur – 2:10
Katharine McCarthy – 2:04
Emily Morris – 2:21
Stacy Morris-White – 2:01
Carrie Newton – 2:25
Margaret O’Keefe – 2:08
Deb Patry – 2:26
Curtis Picard – 2:15
Julie Smith – 2:05
Jenn Stockless – 2:37
Ashley Stone – 2:11
Nan Tanner – 2:10
Ellen Theodores – 3:15
Chelsea Thompson – 2:24
Stacey Trembley – 2:57
Kristin Watson – 2:15
Cindy Wegener – 2:10
Laura Welles – 2:00
Louisa Wickard – 1:50

Marathon:
Jennifer Christensen – 5:13
Troy DeRoche – 4:02
Cathryn Douglass – 5:07
Shawn Gilbert – 4:39
Jamie Hiltz – 4:39
A.J. Hungerford – 3:34
Andrea Jordan – 4:53
Shelly Lajoie-Carlson – 5:01
Darrin Lary – 4:02
Robyn Merrill – 3:43
Steve Taylor – 4:19
Chuck Thorp – 3:20
Donna Tucci – 5:23
Linda Whitten – 5:50

Congratulations, again. Now it's time to rest and recover, and set new goals.

Best wishes are in store for the following runners for their upcoming events:

Betty Rines – Bay State Marathon in Lowell, MA on October 18
Chuck Thorp – Manchester City Marathon on November 1
Carrie Newton – New York City Marathon on November 1
A.J. Hungerford - New York City Marathon on November 1
Emilie Manhart – Nike Women’s Marathon in San Fran on October 18
Kristin Quatrano - Nike Women’s Marathon in San Fran on October 18

Good luck!!

The Comings and Goings of 5Ks

2009-09-26T16:33:00.002-04:00

The Dan Cardillo Memorial 5K ran two weeks ago and saw 264 finishers. Clearly not a record-breaker, but always a good-spirited race with 100% of the proceeds going to the scholarship fund for kids needing assistance to pursue their passions. The race contributed just over $5000 this year. Thank you to all who came and ran, and all the sponsors who give a lot, especially in these down times.

On that one weekend, there were no less than six other races vying for runners. I think this is a wonderful statement about the sport of competitive running - it's alive and well and even growing, it seems. It just makes it tough for these competing interests to gain as much benefit for their efforts. Clearly, putting on a road race is not an easy solution for fund-raising. There always needs to be other sources. But it can be an excellent way to get folks up and out and participating for a good cause.

The Cardillo race is in the town of Falmouth, Maine, which has been an outstanding supporter of the event. Falmouth currently has a significant construction project underway, developing a new elementary school and moving athletic fields and facilities, etc. This directly impacts the Dan Cardillo 5K's certified course, as it ends on the existing track.

This turn of events comes at an interesting time in the history of the race for two reasons. One, there has been some discussion 'internally' about rerouting and re-certifying the course to eliminate passage through the Woodlands residential area. There are enough hoops to jump through and solicitations to make without having to keep the course intact every year. One less hurdle would be nice. Second, the Susan G. Komen Race for the Cure, which is a fabulously successful event in Bangor (last weekend they had 5000 runners participate,) is coming to Portland in 2010. I believe I read in the Press Herald last Sunday that it is slated for Sunday September 12. That is the second Sunday in September, the day the Dan Cardillo has run for the past 12 years. Ouch, a direct hit.

I feel disappointed and disillusioned about the whole thing, which is too bad. (I'm probably just very tired from these past two months of running-related work.) I want everyone to succeed at their fundraising endeavors, but I think surely there must have been another day in the year without six other (smaller) races trying to succeed.

Of course, I'll deal with the realities of my race and do my best to keep Dan's spirit alive. Fortunately, Jim Skvorak of Homestead Mortgage Inc. also puts on an annual golf tournament in Dan's name to benefit the scholarship fund. Maybe we can co-brand our events and be hugely successful! I'll keep you posted.

The Dan Cardillo Memorial 5K

2009-09-07T12:02:00.005-04:00

Today is Labor Day and the weather here on the coast of southern Maine is lovely. It's clear, dry, and warm, with a soft breeze. I hope it is like this next Sunday for the running of the 11th Annual Dan Cardillo Memorial 5K Road Race in Falmouth, Maine. (Last year it rained.)

This memorial race was started 11 years ago by a group of 14-year old students and their families in memory of their friend, Daniel. In January of 1999, Daniel died tragically after crashing in a ski race warm-up. The loss of this special boy left a huge void in the lives of many, and the Falmouth friends chose to honor Dan's life by doing what they could. Falmouth high-schoolers Brent Noyes and Blake and Kirby Davis created the race, and, in its inaugural running in September 1999, there were 694 finishers. All of the proceeds benefited a scholarship fund set up in Cardillo's name and held at the Maine Community Foundation.

The boys and their families managed the race throughout their high school years. When they graduated and headed off to college, and their families and other contributors felt the need to move on, the race management baton was handed off. I took over directing the race in 2003.

The race course was a fairly flat counterclockwise loop which began on Woodsville Road in front of the then Falmouth High School. It turned onto Woods Road and into the Woodlands residential area. This private golf community supported the event which ran on its road for less than a mile, before returning to Woodsville Road. The finish was on the high school track, with food and post-race festivities on the field.

There have been some changes over the past seven years, though not many. In 2004, the race was USATF certified. No longer was there doubt about where it started and whether or not it was too long or too short. This is an important feature for competitive runners seeking to best their times and to set course records. [New in 2009, there is a cash prize for new course records by both male and female winners. More on that in a minute.] Also, since the race began, the town of Falmouth built a new high school and the old school became the middle school. This has not affected the course in any way.

Speaking of the town of Falmouth - they have been incredibly generous in their support of this event. They provide the track and field facility for the finish and awards ceremony, and for the kids race, accommodations for registration, restrooms, the most gracious facilities service, all without a fee. Historically, the police department has also been on hand to lead the race and provide traffic control.

New last year we added a kids' fun run around the track. This is intentionally low-key, free to the kids with medals to all finishers. New this year, kids will get tee-shirts provided by Atlantic Sportswear.

Another change has been the location of the waterstop. It originally was hosted by a Woodlands resident near the two-mile mark. A few years ago, the board of the Woodlands Homeowners Association brought the issue of whether or not the race should be allowed to continue to pass through the property to a vote. It didn't look good. Apparently there were objections to having the few hundred runners and walkers passing through the property, and the presence of a waterstop. I responded with a letter assuring we'd leave no trace; I had participants write letters; I promised we'd moved the waterstop outside the gate; I basically begged and pleaded. Thankfully, the committee has allowed us to continue, though each year there is an element of doubt and the need for me to request permission to continue.

The numbers are also well down from the inaugural event. We've averaged about 300 finishers for the past few years, which is fine given the Woodlands position, but it definitely hampers our fundraising capacity. We have some very loyal sponsors, though, including Bath Savings Institution, Homestead Mortgage Loans, Earl W. Noyes & Sons, Daniel T. Haley Insurance Agency, The Greenshoe Group, Shipyard Brewery, National Distributors, Atlantic Sportswear, and Peak Performance Multisport. New this year, the Law Offices of Joe Bornstein has stepped up as a sponsor.

I think part of the reason we hover at around 300 is because there has been a proliferation of new races occurring on the same day or the day before. It's just the way it goes; people and organizations seek to raise funds and decide a road race is a viable vehicle. The Dan Cardillo Memorial is locked into the second Sunday in September, and has been for years. It certainly has its loyal supporters who come regardless of what else is going on. And for the racers, it's about the race. Which is why we have established a $100 cash prize for setting a new course record. Peak Performance Multisport in Portland is sponsoring this incentive, and while it goes against the purpose of this race to give money away instead of to the fund, the idea is to ultimately attract more runners. Putting on a race is a competitive venture!

Giving technical tee-shirts to participants might also make it more attractive to runners, but I think of the 150 cotton tee-shirts we give away as art. Every year, Joanne Arnold from Falmouth, with a business called talltype, creates an image which includes a component of Daniel's childhood artwork. An image of the sun Dan included on a piece of pottery was taken and used in the race and golf tournament logos, and every year in the new images. Joanne contributes her beautiful work, and it's a treat to see the tee-shirts being worn around year after year.

I hope you decide to come out and support this event. The scholarship fund that has been established provides spirited youth with help they need to pursue their passions. They receive financial support to attend a variety of programs, whether in the arts, sports, or academics. If they demonstrate they are passionate, they have the opportunity to receive assistance. Come on out on Sunday and say, "I ran for Dan."

2009-08-21T09:15:00.003-04:00

The Peak Performance Maine Marathon and Half-Marathon is just over five weeks away, on October 4, 2009. This means that over 50 people have been training hard for the past three months with the Peak Performance Marathon Training Group. (A few are doing other marathons, but are in the fold nonetheless!)

The 18-week program got underway on May 31st, with participation doubled from the inaugural group last year. Runners joined the program with a wide range of goals: many to do their first ever marathon or half-marathon; others to improve their half-marathon time from last year; even a 56-time marathon veteran came on board to run a goal time in the half! Over half the runners are also raising funds to benefit the Center for Grieving Children in Portland, Maine, the race beneficiary for the 2008 and 2009 events.

Runners received an individual training schedule based on their level of fitness, running experience, personal schedule, and goals. Most run their weekly long run on Sundays, as a group, while others run their long run on Saturdays, as it works better for them. A few live out-of-state and receive coaching via E-mail; and all are kept up to date with weekly communications.

About three weeks into the program, I received a call from the Leukemia and Lymphoma Society's Team in Training Coordinator. The Maine training group had lost its coach and was looking for support. These twelve runners from all around the state were welcomed into the group and are training for the Maine, Dublin, and Nike Women's Marathons, all in October, while also raising funds to benefit the Society.

The distances of the weekly groups runs have been progressively increasing, with a few runners up to 18 miles. Because it's an individual pursuit in a group context, distances and paces vary. What is fascinating and fairly reliable about the process is that people seem to 'find each other' and are able to develop friendships and training partnerships. Because so many are first-time runners at these distances, speed and intensity are not the focal point. Instead, long slow distance runs are encouraged, particularly for the weekly group run.

Training runs will occur on sections of the marathon course for the next few weeks before the taper phase. Runners should have a very good idea of the course and will be prepared both mentally and physically for the big day. Throughout the program they have had access to free clinics covering topics such as nutrition, injury prevention, sports psychology, self-massage techniques, and understanding the physiology behind performance and training. It's a full and productive four and a half months, no doubt!

If you have any questions or would like to receive more information about running programs through A Running Conversation or Peak Performance, please just let me know. And, if you are training for a fall marathon, best wishes for a great run!

Oh, to Post

2009-08-11T21:55:00.005-04:00

Whenever someone approaches me and makes a comment about one of these blogs they've read, I'm reminded of how much I enjoy writing them, yet cannot for the life of me find/make the time to do it more frequently.

I suppose it's like stretching or cross-training, eating well or meditating. We know it's good for us and that we always enjoy doing it once we're engaged in it. But dedicating the time when the spirit moves us....aaargh! It is difficult these days.

Tonight Rick A. attended the clinic on injury prevention presented by physical therapists from Edgewater Orthopedic Physical Therapy in Falmouth, Maine. It was a very useful talk about, one, body design and function, and two, how to use it well without injury. Should injury occur, they talked about ways to heal and recover, and to resume your sport.

But back to Rick. He is an Ironman triathlete, in his sixties, and thinks that the over-the-hill phenomenon I mentioned in my last post is more universal than reserved only for women. Perhaps. I just know that on a local level, I see a numbers discrepancy whereby there are more competitive men over 50 than women. But I've not run the numbers so I could be all wrong.

But here's something ironic: I mentioned that a friend thinks competitors over-50 become somewhat discounted, or "invisible." While that notion didn't resonate entirely for me, I thought okay. Maybe. Well, didn't the Portland Press Herald completely leave out the Open Masters and Open Seniors divisions in their reporting of the Beach to Beacon 10K results last Sunday?! What a hoot. Nothing. They reported in the copy about the overall finishers, and the top Mainers, including masters, but when they broke out all the age divisions they failed to include the Masters (40+) and Seniors (50+). Humph. I felt invisible all of a sudden.

I let the Press know about the mistake and unfortunately didn't get a reply, but I'm not hung up about it. I know where I finished, and fortunately the Beach to Beacon race organization recognizes where I and the others finished, as these are prize money categories! They actually award us. I was quite happy to be a senior citizen on August 1st.

Which brings us to the middle of August already. School starts in a few weeks. Summer rapidly winds down. Major events like the Dan Cardillo Memorial 5K, the Reach the Beach Relay, and the Peak Performance Maine Marathon are upon us before you can count to twenty. Wow. I've got to get some sleep. I just remembered there's another clinic to attend tomorrow at the Center for Grieving Children in Portland, Maine - a fabulous organization and the race beneficiary of the Peak Performance Maine Marathon this year. It's a talk by a sports psychologist on how to use your head to its fullest when it comes to athletic performance. I love it! I'd much rather think my way through some of these races than actually feel how physically hard it it is! Go here for more on the clinic. Peace.

What Awaits Over the Hill?

2009-07-29T13:19:00.003-04:00

Bruce Springsteen turns 60 in September. Meryl Streep turned 60 in June. Joan Benoit Samuelson is 52. Jamie Lee Curtis is 50. Hilary Clinton is 62. Greg Norman's in his mid-fifties. Dara Torres is 42 (yeah, I know, she's not quite into the "second half", but still...) These athletes, politician and performers do not appear to be slowing down any on account of their age. In fact, some are feisty and forward-moving as ever!

This past Sunday, after completing a ten-mile run, I was talking with two female runners who are also in their fifties. We were discussing running after 50. One said she was running really well in her late-forties into her fifties, but that things have steadily gone down the tubes. My other friend wants to know what the heck is happening to her energy stores and consistency? She feels like she is on a roller coaster - sometimes she begins a run and feels like crap, and then suddenly all is well with the world. Then the negative, doubting self-talk kicks in and it's difficult for her to trust her training.

I am still fairly uninitiated, having entered this new age division less than a year ago. And I feel good. Granted, I don't always sleep well and often have night sweats; I train only at a moderate intensity; I can be moody and down-spirited without any obvious reason; I know I should cross-train and I don't; but mostly I remain confident about my running. In fact, my greatest concern about this issue is not my own ability, rather, it's where is everybody else?

We live in a state that has no shortage of excellent runners. In 1984, during the first ever Women's Olympic Marathon Trials, we had three women running from Maine. They are now all in their fifties. Since then, they and many, many others have been engaged in a high level of local and national competition. But Maine is a small pond and it appears that the landscape is changing. Maybe it's just my old eyes focusing on my old age group.

And this is exactly what disturbs my friend: Are the 50 and over women just not running, and if so, why not? Or if they are, how has it changed? What's it like now as they enter the second half of life? How does menopause affect their training? What do they do about it? Is it all physical, or could it be they think about competition differently and just might not want to do it? What does it feel like to have to slow down? Do we have to slow down?

I bet you can tell I am very interested in having this running conversation with the aforementioned runners and other experts. I'll keep you posted on any program developments and information I gather. Thanks for reading.

Busy Summer

2009-07-18T10:09:00.003-04:00

I had hoped to be able to say it's finally stopped raining, but I can't.

Pretty much all of June and now, half-way through the third week of July, the weather has been wet. We never even planted our tomatoes and herbs this year. I hope the local farmers fared better and will have nice produce to offer at the farmers' markets...

Who am I kidding, though? I have no time to garden. I can't believe how busy this time of year is for me. And I know I'm not alone. People are on the move or they have friends and family on the move to come visit them. I think living in Vacationland makes us more prone to this "busy season" than if we lived in other places.

I see this with the Peak Performance Marathon and Half-Marathon training group. People have family commitments, vacation plans, visiting friends and relatives, weddings to attend, weddings to plan! It makes it a challenge to stick to a training schedule with all the extra activity, but as runners finish out their second month of base-building, it's important to keep the mileage up, and consistent.

Tomorrow the group will be out at Cape Elizabeth training on the roads there. Several runners will be running an awesome ten-mile loop. I love this loop for its scenery, rolling hills, and absence of significant vehicular traffic. The course is the Mid-Winter Classic road race, and I prefer to run it in reverse. (No, I'm not running backwards...I mean in the opposite direction of the race.) I find the clockwise direction provides a more gradual approach to the hills, that is after one is warmed up. Part of the course also covers the first mile of the Beach to Beacon 10K.

For most of the runners in the group, accomplishing a ten-mile run is a huge achievement and a 'first' for many. I love it when runners achieve a break-through in their training. It's a notch on the belt and something to be proud of, and certainly a gift to bear witness to it.

And the aspiration to run a first marathon or a half-marathon is awesome. It's rewarding to work with these first-timers as they head into the unknown. "Put your blinders on," I advise, because there are so many distractions to training, and such a great need to stay focused. We're nearing a half-way point in the training program, and the summer busyness is at full tilt. Focus, and keep your eye on the prize.

July 1

2009-07-01T07:21:00.003-04:00

Rabbit, rabbit.

This is our first utterance on the first day of each month. It's supposed to bring good luck for the month. My friend Joycie and I have been practicing this little exercise for years and now I have infected my family with the habit. It's a fun way to stay in touch with Joyce and a superstitious way to keep things looking up!

Many athletes are superstitious in their quest for success. You hear about the lucky pair of socks that MUST be worn for racing, or the small stone in the pocket. The most vivid example I can think of is probably more like an obsessive compulsive disorder. Do you remember seeing Nomar Garciaparra, the former Red Sox shortstop, take the plate? It was actually painful to watch him twitch and fiddle with his gloves, pant leg, and stance when at bat. But he apparently had to go through it to play his game.

I tend to wear tried and true clothing on race day, for sure, but I can't think of a superstition I hold related to my performance other than occasionally reading my horoscope and trying to say "Rabbit rabbit" each month. How about you?

Simply Striders

2009-06-25T07:08:00.004-04:00

Coach George Towle, University of Southern Maine's women's cross-country and track coach, spoke at Peak Performance Multisport last evening about "running economy." It's all in the striders, he says.

Simply stated, striders are when a runner picks up speed for a period of time such as 20 - 30 seconds, and then jogs for a minute to recover. An example of a workout might be doing this six times, with a warm-up before and a cool-down after. This picked-up pace is the runner's mile race pace.

This concept is very simple and any level of runner can gain speed and efficiency by doing striders a few times a week. That is, of course, assuming the runner has been running for a while and has a mileage base. Running without injury is a result of a slow and progressive build-up, not doing too much too soon.

Coach Towle also talked about running economy, which he defined as "the amount of oxygen consumed relative to the runner's body weight and speed which he or she is running." Doing striders or repetitions (usually a little longer than striders but at the same pace) will improve running economy because the runner will focus on proper running form - no unnecessary leg or arm motions - and an increased comfort level at faster speeds. Basically, this is how I define training: Practicing something over and over so that it becomes familiar, and works like a stepping stone on the path to improvement.

Proper running form can be practiced by thinking about CHP - chest, hips, and press. Towle's student athletes recall the acronym by calling it California Highway Patrol. Catchy, I think. 1) To achieve proper chest position, standing tall and relaxed, take a deep breath and hold it. Your chest will expand, shoulders go back, chin down. Now release your breath but maintain the chest position. This is the proper chest position. 2) Touch your hips with your thumbs, finding the hip joint. Now tilt your pelvic bowl up, which flattens your lower back a bit. This is proper hip position, again, while keeping everything else relaxed. 3) The press is the push off from the ground while running. The last thing on the ground should be your big toe. Think about pressing that big toe on your take-off.

Once you have the form down, you can practice improving your stride rate, that is how many strides you take for a set amount of time. Ideally, a runner should take 175 - 200 strides per minute. The higher the number, the more efficient (and likely faster) the runner is. You can practice this by timing yourself for a minute and counting how many times your right foot lands. Double this number and you've got it. If it's low, practice a quicker turn-over or cadence, again with a focus on good form. You will begin to see improvement, and, it won't hurt!

Good luck with it. The racing season is upon us - time to make some strides!

Summer's Almost Here

2009-06-16T14:11:00.004-04:00

The empty yellow school buses lined the public parking area at Pine Point Beach in Scarborough today, after depositing groups of school-aged children to the beach for what was apparently a "beach day" field trip. Good for them.

I ran to the beach and hit it at the end near the jetty, as part of a five-mile loop from my home. The beach was the most crowded I've seen it in a while, and it was only 10:30 in the morning. The students were in groups - some walking along the beach with teachers or chaperones, collecting shells and whatnot, while others, in fact, no less than 40, bounced up and down valiantly in frigid water up to their waistlines, hands flapping in the air. Good for them. The scene really brought a smile to my face.

Summer running. Time to think sunscreen, hat, early morning runs, hydration, lots of tourist traffic, crowded beaches, the smell of fried food in the air, sweating, lots of races, festivals, longer runs, ice cream indulgences, minimal clothing, days off for family and friends, trips to Peaks Island, Bridgton Four on the Fourth, lots of races on the Fourth, parades, training for Beach to Beacon, weight loss, tanned skin, good fun, new friends, cold beer, healthy competition, surprises, camping, hiking and swimming respites, biking too. And so much more!

Remember running in December and January in preparation for the Mid-Winter Classic? Brr.

Enjoy this final week of Spring 2009, and let's hear it for Summer!!

Save it for the Race

2009-06-12T13:44:00.005-04:00

I'm glad I didn't race the Doc's Tavern Three-Miler last Friday evening. It very likely could have put me over the "sort of under the weather" state, to a "now I'm definitely sick" condition.

Instead, I traveled to Vermont on Saturday and felt much better by the running of the Belmont Stakes that evening. Don't you just love watching horse races? This one was particularly exciting with Mine that Bird, rather jockey Calvin Borel, going for the win. The pair had a tough time negotiating the field and ended in third place. It was Summer Bird, a long shot, who ultimately ruled the day in a very exciting finish.

The element of surprise is what I love about road racing, as well. You just never know who is going to toe the line and have the best day. What you should know, I suppose, is where you're at physically and mentally, and what you're capable of doing based on your training. It also helps to know the course.

I've raced the Covered Bridges Half-Marathon many times and really enjoy it. This year was clear and sunny, and with a 10:15 start became quite warm during the run. Vermont is so beautiful right now, really lovely. It's green and lush with spring flowers everywhere. The course begins in Pomfrey, goes through Woodstock, and runs along the Queechee River ending in Queechee at the polo fields just outside of town. It runs past covered bridges and in Woodstock we actually run over/through one. It's probably one of my favorite races for its beautiful course and excellent crowd support.

We had a two hour wait from the bus drop-off at Suicide Six ski area until the start, so I stayed hydrated and warmed up fairly well for the distance before the gun went off.

I noticed a few women at the start, but being from away and anonymous, I had no idea how we would compete against each other. I went out comfortably with my husband at my side, and for the first couple miles ran in the lead. A woman with a Colorado Running Company singlet came up beside me, and we commented about the gregarious crowd support for the first ladies. I let her go since I was struggling to find my rhythm. I went out faster than I had planned and during the first six miles or so, cursed the 440's I've been doing in training, because now I was running an inconsistent pace.

You see, my training focus right now is on the 5K. My speed work has been short and fast, and I've not gotten many good long runs in over the past several weeks. But I have a base, and I trust that. I also know that I run scared. Despite the fact there was already someone ahead of me, I ran competitively, not to catch her necessarily, but to hold my position. I was just waiting for a few young fillies to come breezing by, but it never happened. In fact, the number three woman turned out to be 49 years old!

Long story short: I worked hard, I doused myself with water at the aid stations, and I kept a decent pace going. I loved as we headed into Queechee Village once off the river road because I could smell the barn. The 12-mile mark is at the B & B where we stay, The Parker House, and I looked for the innkeeper Adam. I felt elated to be nearly done, and I raced the last mile because I knew there had to be someone right behind me. Silly, but true.

A good day at the races: Just over 1800 racers on a beautiful late spring day in Vermont; I won a Simon Pearce vase and a pair of Darn Tough socks; and my husband and I got to toast our weekend get-away with a cold beer in the beer garden after the race.

Practice What You Preach

2009-06-05T18:16:00.003-04:00

This Friday evening I am staying back from racing the Doc's Tavern three-miler in Biddeford, Maine. I was all set to do it yesterday, until I woke up this morning at two a.m. with a crashing sinus headache right between my eyes and other annoying symptoms. Later this morning, I figured I'd go out at around noon for an easy run to see how I might present later this evening.

It never happened.

I tried going back to bed mid-morning only to thrash around, feel chilled, and waste time. I hate that. So I got up and went back to work but by then had decided the race, and the easy run, were off.

You see, I am racing a half-marathon on Sunday in Vermont. It's called the Covered Bridges Half-Marathon and it's a real gem. I've done it many times and last year I missed getting a registration with the on-line process. I was determined to not let that happen again this year, and it didn't. I've been planning this get-away weekend with my husband for months, and only fairly recently thought about running the three-miler, which is also a gem in its Biddeford-bar-beer-drinking-kind of way. You know, the way running should be. But it was definitely not the "A" race this weekend.

More than that, though, is the reasonableness of running two races in one weekend. Of course one could do it. One could run three races in a weekend. I know, it's done all the time by zealous runners. But not me. I think this will result in a compromise - somewhere. One of those efforts does not receive the benefit of my total presence and capability.

As a runner, I have had the good fortune of being coached for over 15 years. Granted, I've been part of a team and not coached as an individual, elite athlete, but, I have gained from coaching, and, it has been individual to a degree. My coach is admittedly conservative. I have been taught to put in moderate mileage, to train with intensity once a week, to incorporate hills and distance, and to not make up missed days. I've been encouraged to race in moderation, as well. And I'm good with that...now.

I also coach others to run, and I coach what I know to be true. The way I have been coached works for me. I "get" the schedule - the hard/easy, the overload/recovery, rest. Additionally, the training I received with the Road Runners Club of America (RRCA) for my coaching certification is very keen on moderation, slow progression, and injury prevention. Simply put, it promotes running for life without injury.

Today I run without injuries; my energy remains high; I compete in the 50+ age division and I am competitive. Locally, I tend finish in the top ten overall or top in my age division. I toe the line when I am able, and I've learned to stay back when I'm not.

I am in this for the very long haul. I imagine running well into my 80's and beyond. I want to! I have gained so much from running and have seen many wonderful sights, enjoyed many peaceful times, and given my body the gift of staying power. Today my body, really, reminded the rest of me to practice what I preach. I did not need to race this evening. I will race on Sunday.

Cheers.

Remember The Real Deal

2009-06-04T08:25:00.001-04:00

I've been moved by the recent Air France 447 tragedy.

I was driving along the other day listening to one of public radio's early reports about the people who were on the flight. A particularly poignant vignette described a French electrical parts company, that awarded its ten top salespeople and their spouses with an expense paid trip to Rio de Janeiro. They were aboard the plane which apparently malfunctioned and crashed into the Atlantic Ocean or exploded into pieces while still in the air above the ocean, on its return trip to Paris. The investigation is ongoing.

Ten employees from one company. Ten families celebrating their related achievements, on what could have been their dream trip. I'm reminded of Alanis Morissete's song "Ironic." But it's not ironic. It's real world, real life. This is how it goes. This is how it ends much of the time.

And it wasn't only these ten individuals and their partners; 228 families broken apart with the loss of one of theirs. Someone dear, someone special, the only one of that person. Gone for good with no adequate good-bye. This is how goes.

But do we fully appreciate this elemental truth? Do we really believe it? Do we live as if our time is precious?

I know I don't. I worry, I judge, I miss moments, I don't do my best, I forget it could be the last good-bye. But this is it. This is the real deal. I must not forget.

Marathon Training Season

2009-05-31T16:13:00.005-04:00

Today marks week one of an 18-week marathon (and half-marathon) training program managed and coached by A Running Conversation and sponsored by Peak Performance Multisport in Portland, Maine. Forty people have registered! Isn't that awesome? There is definitely no recession in participation in running and triathlon. I actually think it's growing.

Of the 40, 26 runners showed up today for the kick-off Sunday group run. The group will meet every Sunday for the progressively longer run. We'll vary the meeting places and courses, and some weekends will include races. During the week, runners follow their personal schedules. A handful of the runners are coming out of various walk/jog programs, many are looking to "get back into" running, most are running either distance for the first time. To say the least, this is a refreshing group! I am looking forward to the weeks ahead.

On the other side of the same running coin, I had an experience today that left me feeling, well, honored, I guess. I'm not entirely sure of the feeling, maybe it's just lucky, and when I told my husband about it I prefaced it with, "I know this is dorky, but..."

He and I were out running after the group run, when we came across two local running friends. We joined them for about three and a half miles, chatted and caught up on things. One of these women is, in my opinion, a near world-class runner. Sheri Piers ran in the 2008 Olympic Team Trials last year, in a personal record 2:38:45; this year in Boston she bested that in 2:37:04, finishing in the 11th spot overall. Yesterday, she ran a personal record 5K at Freihofer's in New York, beating Maine's other legendary runner. She is a rockin' runner!

Fully-rooted in Maine, out for an easy run in the 'hood, and as nice and approachable as anyone I've ever met (I really like her) I feel...is it star-struck? I don't know. I am fascinated but I fully understand what it takes to get where she is. She works damn hard and is fully committed to it. I feel total respect for that. I guess it is just lucky...and dorky.

Here's to the marathon training season, and appreciating all the amazing runners - whether new or veteran - that we get to witness, in pursuit of their goals.

Strength Training

2009-05-21T08:27:00.004-04:00

Erica Napuli is a personal trainer in Portland, Maine. Her business is called Evolution Fitness and she works out of the Health Coaches studio on Free Street. Last night, Erica spoke to a group of runners at Peak Performance Multisport about the benefit of strength training and stretching for endurance athletes.

I think we all know by now about the value of core strength to any kind of physical activity. It's been published and promoted everywhere and exercise physiologists continue to study the various approaches to optimal training: dynamic stretching versus static stretching before workouts; proper uses of the foam roller, fit ball, rubber bands, medicine ball, balance board, etc. But Erica made a point last evening that I thought was unique: If you are currently training for an event like an upcoming 5K or sprint triathlon, and you've been following a specific training program, this might not be the ideal time to begin a strengthening program.

In spite of what we might say, or what we might know to be true, runners often think more is better. So I found it refreshing to hear that strength training is not only complementary to running, it is its own complete workout. If not taken on or applied carefully, a new regime could compromise an immediate speed goal, for example. She also noted that if you already do strength workouts, you'd be wise to do them on your "off" day from your specific sport.

The good news is that when the time is right to adopt a strength program, you can gain benefits with a half hour workout twice a week. Having trained with Erica, I know that a half hour with her is no easy walk in the park. She has a really calm, deliberate, and effective approach to her work, and you don't get that overworked, out of breath feeling. It's sneaky that way. Erica is very experienced in assessment, and will tailor a program for an athlete's specific activities and goals.

Keep your eye on the prize and consider those cross-training activities that will complement your sport. Good luck!

Please let me know if you have any questions, comments or need more information.

Road Races

2009-05-15T13:14:00.002-04:00

There has been so much going on and so little opportunity to write! I hope you're still out there dear reader.

Last weekend saw the ninth running of the Portland Sea Dogs Mother's Day 5k race and kids fun run. About 2200 people registered for the 5K and probably a few hundred kids. I believe it is now the largest 5K in Maine. It feels pretty cool to be part of such a successful event. I worked with the race committee on the front end, getting tee-shirts and race numbers made, managing a packet pick-up and small expo at Peak Performance, and eventually running the race myself. Peak Performance has made such a significant contribution to the running community in Maine.

I run with a team called Nor'Easter Run. It's coached by Ziggy Gillespie and is part of Peak Performance's Nor'easter club. Many of us on the team had good results in the race, several setting PRs (personal records.) It's great to be affiliated with such a positive and inspired group of athletes.

There are races every weekend now through the rest of the summer. It's hard to decide sometimes where to run. My family and I are going up to Sugarloaf tomorrow where there is a marathon and 15K race on Sunday. I'm not sure if I'll run the 15K or not, but no matter what, I will enjoy being up there and watching all the others. (I also look forward to watching the Preakness on Saturday evening.)

Next weekend is the Pineland Challenge in New Gloucester, Maine and the Vermont City Marathon in Burlington, the Snowy Egret 5K in Scarborough. The last weekend in May has the Pond Cove Challenge in Cape Elizabeth, the Y-Tri Sprint in Bath, Maine,..like I said, so much going on!

Today is a beautiful day in Southern Maine. Spring is finally settling in. I hope you are enjoying your running or walking, biking, or swimming, or whatever physical pursuit keeps you inspired. If you have a race coming up, best wishes for your success. Have a great weekend.

Fun and Games

2009-05-05T13:39:00.002-04:00

I don't know why this Spring has me feeling busier than ever, and with no end in sight. Where's that feeling of new energy? Hope and optimism on account of the longer days? A sense of purpose, growth and new beginnings? I mostly feel like I can't get everything done like I want to.

I'm sure it has to do with the running season getting underway; programs need to get executed, schedules developed, and coaching provided. Not to mention the retail work, parenting and homemaking. Oh, and yes, training and racing.

So, I thought it would be fun to play a little with running. Do something fun and silly. Last night was the first Scavenger Hunt from Peak Performance Multisport, with two more hunts (Mondays May 11 and 18) scheduled. It's a series of three outings, so the team with the best average score wins the grand prize.

It was a hoot. The winning team, Team OCD, took home the prize. Despite their name, these gals actually resorted to dumpster-digging to find all that they needed on the list! They came back within the allotted hour with eight out of ten correct items.

There are not many rules: No motorized or wheel-powered transportation, unless you want to push a baby stroller or jogger. You must be back within one hour or you get penalized, two times the time over 60 minutes. The scoring is not complicated either. We take your running time, minus one minute for every correct item, and plus two minutes for each missed or unqualified item. The low score wins. If you didn't make it last night, be sure to get in on the fun next Monday evening at 5:45. You can register here.

It's All About Coaching

2009-05-03T06:30:00.006-04:00

Recently I attended a workshop put on by Hardy Girls Healthy Women. This is a Maine-based organization which has a vision that "All girls and women experience equality, independence and safety in their everyday lives." It's sad, and absolutely true, that these rights or qualities don't naturally occur for many.

During one exercise in the program, participants were asked to think about someone in their life who had been most influential in providing or helping one to gain these strengths - a sense of equality, independence and safety. Basically, we were asked to remember someone we considered a mentor or guide.

This was an easy exercise for me. It was during my first year of high school, which back then was tenth grade, that I met Coach Judy Schoonover. I tried out for the basketball team after a fall season of watching girls field hockey and boys soccer and football. (I never watched running, by the way, if there even was a cross-country team!) I made the varsity basketball team, which shocked me, and it was the beginning of a three-year relationship that I believe saved my life. 'Schoonie', as she was called, also coached the lacrosse program in the spring, where I found my true love.

I realize it sounds dramatic to say that a peripheral and part-time relationship can have so much impact, especially when it was likely one-sided. But what I received were things that were missing elsewhere in my life and, that I needed to thrive: I was noticed and validated. I was guided and assisted to be successful in areas I had become passionate about. I was allowed and encouraged to excel. I was recognized and awarded for my accomplishments. I felt like I was being taken care of, and in large part, the relationship and experiences served to form my identity as a capable, athletic, winning person. I will never forget how she intervened in my life in an extremely subtle way.

The relationship I had with my collegiate lacrosse coach, Pamela Hixon, was built on an equal level of respect as that I had for Schoonie, but did not feel as integral and life-altering. I suppose that's on account of it being during my late teens early twenties versus my formative years. I played Division I women's lacrosse on a nationally ranked team for a highly rated coach and it was an awesome experience. Again, I felt guided and supported, encouraged to succeed and proud of our accomplishments. That time of life stays with me like a feather in my cap.

Today, I continue to work with a coach in my chosen sport of running. I have actually been affiliated with Coach Ziggy Gillespie for nearly 18 years, ever since moving to Maine and deciding to focus on running and racing. Ziggy has been in the game for a long time. The team I joined was his highly successful "Run to Win Ladies Team." I remember when I was first on the running scene in Portland I saw women in race uniforms that were part of Ziggy's team. Joining a running team was never anything I thought about, and frankly, it was probably fairly unique in 1990. But I joined, and I'm still joined, only now it's called Nor'Easter Run.

He also coached Saint Joseph's College Men's XC coach from 1981-1987, winning four New England Championship teams and where he was named Coach of the Year three times. Ziggy presently coaches Waynflete School's Varsity XC, the Maine State Class C Girls XC Champions in 2007 and 2008. He was inducted to the Maine Running Hall of Fame in 1996.

Working with a coach and a team has enabled me to improve my running to that comparable competitive level as I experienced as part of the women's lacrosse team at the University of Massachusetts. I get to be part of a successful winning group that brings out the best in me. I have been able to achieve my running bests, and continue to improve in the face of age. I have been so inspired by running that I started a business founded around the benefits of running and have become a running coach myself.

Last weekend I competed in a neighborhood 5K as a precursor to the upcoming Portland Sea Dogs Mother's Day 5K. I felt nervous as usual, and slept poorly as usual the night before. Despite my own tentativeness, I raced well and finished strong. But I believe a deciding factor was the COACHING.

Ziggy was there at 7:30 a.m. for a 9:00 start. He previewed the course with us beforehand to get a lay of the land and to suggest strategic portions of the route. He led the race in his vehicle to provide the first mile time split to all who passed. He coached me and encouraged me when I went by and said he knew I could do it. He went by in his car during the third mile screaming my time, coaching me on my form. During the last stretch he informed me I could break 19 minutes and helped me to stay focused and determined. And he wasn't put off to hug me and slap my back in my sweaty post-race glory.

My good day at the race was about his coaching. Thanks, Ziggy.

I suppose all coaches hope to make a difference in at least one person's life. I know this is true for me. Coaching is a fairly new endeavor for me and I have a lot to learn. One thing for certain which I've learned from those most influential people in my life is that I can do just about anything I want if I put my mind to it, practice it, and persevere.

Crushing It

2009-04-25T21:19:00.005-04:00

For the past couple of years, my 5K race running goal has been to finish under 19 minutes. I made it in 2007, and then failed to get there last year, in 2008. (Well...if only all courses were measured accurately. In one race I know I had it [a 5:30 first mile, and then some,] but it wasn't meant to be. My teammate said she had 3.22 miles on her GPS. Enough said.)

Still, it's a terrific challenge. I wonder what is it about the sub-19 minute mark? I mean, it's not a race winning time. Women are running the 5K in sub-15. American Deena Drossin won the women's division of the Carlsbad 5000 this year in a world road race record time of 14 minutes, 54 seconds. Okay, so she's 29 years old and I'm 50. But still...I'd have to say, it's the six-minute mile that I aspire to maintain. I can easily run a sub-six mile. But three of those? That's a whole different ball game.

Today I crushed it. Yup, it's true. This, my third 5K of the season, and up against one of my strongest co-conspirators. I was tenuous going in given my state of exhaustion, the hilly course, and the unexpected appearance of my challenger, and I did it. Yee-ha!

I let her go at the start. We faced an uphill first mile, and I had planned on keeping something in reserve. It's an out and back, uphill, downhill, uphill, downhill course, if you get what I'm saying:) I passed her with conviction on the first downhill, in the second mile.

It was a 'funny' course with a cone turn-around at the half-way mark, and then back up this same long hill. I was running second overall, and the lead runner was kind enough to wish me well after he went around the cone on his way back up. I saw my co-conspirator and knew she was on my heels. I dug in and worked the uphill the best I could. "I love hills. Hills are my friends." Ya baby.

Then back on the straight-away for a bit before the final descent to the finish area. Turn-over, turn-over, turn-over. I had to keep reminding myself what it takes to run fast and efficiently. And the beautiful thing is I never really knew how close the next woman was behind me. Basically, I ran scared. It worked for me.

I finished in 18:41, a three-season PR (so far) and felt just fine. In another blog I'll talk about HOW that PR was possible today. For now, I'll keep it simple. That too, works for me.

Boston

2009-04-21T15:13:00.002-04:00

Yesterday saw the 113th running of the Boston Marathon, and what a great running it was!

The alarm went off at 5:00 and I waited while my runner went about his race day preparations. We left our friend's home in Somerville at 5:45 and drove into Boston over what I fondly call the "Salt and Pepper" bridge. As we headed toward Government Center, we saw empty yellow buses lined up for nearly a mile to the Boston Common. It was an amazing sight, another indication of the impressive race management machine that is Dave McGillivray, rather, DMSE Sports, Inc. (By the way, I've had occasion to e-mail Dave over the past couple of years, and each time I receive a response within 24 hours. I love that.)

Runners, carrying their bright yellow plastic marathon bags, were coming from every direction and slowly making their way to the bus-loading area on Tremont Street. They were early and appeared relaxed, as buses were running to the Hopkinton start until 6:45 a.m.

I wished Paul well as he set about on his virgin voyage of the grand-daddy of marathons. Of course his journey began months ago in October, when he comfortably qualified at the Mount Desert Island marathon. Today was about enjoying the ride! (I wish the ride I had to my viewing spot was enjoyable, but more on that later.)

Before he could get going, however, Paul had nearly three hours to wait at the start area. He ate some, walked around some, got some cold, and then tried to warm up some in the sun. Finally, time to get into the stalls. I can't tell his story, but I do know he made it to his stall in the nick of time on account of a porta pottie waiting line. He left in the first wave at 10:00, and took several minutes to cross the starting line.

My story gets good only after I arrived with friends and family at the 24-mile mark in Brookline's Coolidge Corner neighborhood. Getting there, madly, was no fun. We took the 'T' from Cambridge to Park Street in Boston where we had to change lines, and were unable to board at least ten trains because they were too full. Aaaargh! Of course, the Red Sox game was scheduled to begin at 11:00 and throngs of excited spectators of both sports were vying to get to their start on time.

We arrived in time to see the wheelchair athletes in progress, the women's lead pack, the male leaders, and all the fabulous runners thereafter. Mile 24 is on a downhill, which was fairly evident in how the runners took it; some were inspired while others grimaced with the continuous pressure of the descent. Mile 24 is a tough place to spectate because runners are often more done than not.

The women's race was amazing. Kara Goucher was in the front seat of a pack of six women! They virtually flashed by us, but I went on to imagine what the next two miles were going to look like and feel like. Holy cow! What a fantastic race, and the finish, as we know, was thoroughly dramatic. THIS is what I love about the marathon. So much transpires from mile to mile.

The men's race was less exciting but no less amazing. Deriba Merga was all alone, looking absolutely unscathed and with an established lead that was going to be impossible to take away. He had it. Then came Daniel Rono and Ryan Hall, shoulder to shoulder. I noticed that Hall's arms were down, appearing tired, and I worried about his chances to take charge. It panned out as it did. What a great effort.

There are so many details I could share, but I'll spare you. I do want to comment on a couple Maine runners before closing: Sheri Piers for starters. Sheri, from Falmouth, is so inspiring and such a treat to watch in action. She was alone, moving right along in complete control, and smiling as if she was thoroughly enjoying the ride. What joy! She finished in the 11th spot.

Matt Dunlap, also living in Falmouth though originally from Farmington, works at Peak Performance. Last October, he finished his first-ever marathon in the number two spot, at the Peak Performance Maine Marathon in 2:37, but, he hurt his ITB. Matt was forced to take time off and I know struggled to regain his health. Yesterday, when he passed at 24, he gave me that 'pained, panicked look' that I know quite well. It says to me, "I'm doing it, but I'm not really quite sure how." He ran his first Boston in 2:38. Matt rocks.

And saving my best for last, Paul Toohey ran his first (and he said, maybe his last) Boston Marathon in 3:27. He did not see us in spite of our cow bells and cat calls, so I quickly jumped in to let him know we were all there rooting for him. He seemed pleased to hear this and said he felt some sore.

I thought I was late getting to the family meeting area at the finish, again, a terribly crowded train, but in fact, we met right on time. The poor guy had to walk several blocks back to the 'T' at Park Street, but it could have been worse as we walked through Boston's Public Garden and the Common.

Runners ruled the day yesterday in Boston. They were everywhere after the race - sharing their stories, hobbling along, leaning on loved ones, resting on the grass, and I dare say, still enjoying the ride.

In Spite of Confidence

2009-04-17T21:30:00.006-04:00

If you've been following this stream for the past couple days, you know that when push comes to shove, it's about fate.

To wit, the following, which I heard it on NPR yesterday.

'The Drunken Driver Has the Right Of Way'
by Ethan Coen

The loudest have the final say,
The wanton win, the rash hold sway,
The realist's rules of order say
The drunken driver has the right of way.

The Kubla Khan can butt in line;
The biggest brute can take what's mine;
When heavyweights break wind, that's fine;
No matter what a judge might say,
The drunken driver has the right of way.

The guiltiest feel free of guilt;
Who care not, bloom; who worry, wilt;
Plans better laid are rarely built
For forethought seldom wins the day;
The drunken driver has the right of way.

The most attentive and unfailing
Carefulness is unavailing
Wheresoever fools are flailing;
Wisdom there is held at bay;,
The drunken driver has the right of way.

De jure is de facto's slave;
The most foolhardy beat the brave;
Brass routs restraint; low lies high's grave;
When conscience leads you, it's astray;
The drunken driver has the right of way.

It's only the naivest who'll
Deny this, that the reckless rule;
When facing an oncoming fool
The practiced and sagacious say
Watch out — one side — look sharp — gang way.

However much you plan and pray,
Alas, alack, tant pis, oy vey,
Now — heretofore — til Judgment Day,
The drunken driver has the right of way.

Excerpted from 'The Drunken Driver Has The Right Of Way' by Ethan Coen.

Run Safe

2009-04-16T08:03:00.003-04:00

Last night I had a wild and crazy dream; the kind that was extremely vivid, woke me up, and that I should have written down. But I am never so prepared in the middle of the night, even though I believe that kind of journaling could make a good practice.

In the dream, there was a new order in town. It was actually a kind of lawlessness: Men, dressed in traditional western cowboy garb were patrolling the community in pairs. Some were on foot, others in vehicles, and they were fully armed with guns in holsters, even lassos! They were selectively stalking people and taking them hostage!

Are you still with me? I know it's bizarre but it was too vivid to ignore. There was a pair of dudes that at first blush caused me to raise my antennae, if you will. There was immediately something dangerous about them, and indeed, I became a target. It was during the second interaction that I outran them, even while dragging my daughter along. It really ticked one of them off because he was running as hard as he could, and I knew then I was in trouble.

I was sitting at an outdoor cafe when he came by again, saw me, flashed a light in my face and said "You're coming with me." I resisted, and of course woke up. No need to go any further down that scary path!

The reason I am sharing this with you on the heels of a blog about confidence, is because it's important to remember that no matter how confident we are, some situations are just not safe.

Yesterday, I received an e-mail from a runner and she thought I might want to write about safety. She ran all winter in the peace and quiet of the woods on packed snowmobile trails. Now that the snow is mostly gone and mud season is making it's way back to our world, she has hit the streets again. Here's some of what she said:

Now that I am back on the roads I feel like I am playing "Russian roulette." I have had more close calls with cars and trucks this Spring than my entire 25 years of running. People are on their phones! I saw a woman with a cigarette and a cup of Dunkin' in one hand, and a phone in the other....who was driving? I always run early, facing traffic, well off the road and try to stay away from busy trafficked roads. I wear BRIGHT clothing, a reflective vest in limited lighting, but it is down right dangerous out there. I yell, I jump out of the way, I wave my arms, "Hey, here I am!" Some drivers are completely oblivious.

So we can be confident and we can be capable, but we have got to stay alert and trust our instinct when it informs us that something is not right. Runners have a responsibility to run safely and wisely, practice good judgment and follow the rules of the road. And if an internal alarm goes off, pay attention.

Most of us are drivers too, and it'd be swell if we could remember the Golden Rule. I hope to see you out there!

Confidence

2009-04-14T20:30:00.010-04:00

I want to talk a little about the organic and impressionable character-trait called confidence.

Take the role confidence plays in where and how and when we run: My friend admits there is a road in our neighborhood which she will avoid on a run, at any time of day. There is a fairly "remote" stretch on this road, if you will - woodsy, funky auto body shop, marshy land - and apparently, there's "just something about it" that keeps her away. How sad. This road is a direct connector to another road, making for a nice long running loop. In addition to the auto body shop, it passes by an elk farm, crosses a section of marsh, and is usually not very trafficked. I rather like it. I had never thought of not running on that road until she mentioned it (except of course until I was charged by an angry mutt) and I have run over it, many, many times.

Or what about running in a new area when traveling. Certainly there are cautionary tales about running in foreign places, though honestly, I've never felt compelled to stay back from a run out of fear for my safety. I've run in Hell's Kitchen in NYC, downtown Cancun, Mexico, and frankly got the strangest looks on a run in Kilbrittain, Ireland. They weren't threatening looks, just "What the hell are you doing?" kinds of looks.

I believe that through running, we gain a sense of personal and physical confidence that pervades our other activities. I mean think about the courage it takes to toe the line at a race or lead a department at work, or ask for a raise, or get married and raise a family! Yet we do those things all the time.

So when I lack confidence, like I did this past week leading up to a presentation I made yesterday, it feels very inconsistent and I wonder about that. I actually get cranky about it.

The presentation was at a Women Standing Together quarterly luncheon to talk about my business A Running Conversation. I was invited to present a challenge that I have experienced in the start-up process, and to get feedback from a roomful of professional women. Wow! What an amazing business development opportunity. Why would I even hesitate?

I hesitated because I was concerned about how I would present myself and my business, and perhaps I wouldn't be effective and productive. Or worse, I'm afraid my business isn't viable! I didn't want to waste anyone's time, and I wanted to get the most out of an amazing opportunity. It's significant that going into this meeting, other professionals I admire and respect placed their confidence in me - the event coordinator, my friend who sits on the board and introduced me, past colleagues and friends who knew I was making this presentation, my family. They knew I would do fine, and, they believe in my business.

It's times like these when I doubt myself or feel fear and get entirely different feedback from others, that I must trust their input and believe what they are saying is true, because god knows, I can kid myself right out of performing up to my capabilities.

I wonder if this has ever happened in my running and racing? Ha, ha, you can bet on it. Like I said at the beginning, confidence is impressionable. The challenge is to mold it in a way that nurtures a healthy approach to life, and keeps us moving forward. And it's okay to have help along the way. In fact, I think it's imperative.

Traditions

2009-04-13T11:16:00.003-04:00

Yesterday my family and I enjoyed an Easter tradition that I had practiced years ago when I was single and living in Portland. On Easter Sunday, I would drive myself to Scarborough Beach at daybreak, and pick up the "Cliff Walk" around Prout's Neck. I found this to be an extremely spiritual experience, with incredible views of the ocean and islands, and many places to perch on rocks for meditative and prayerful breaks along the way. The beautiful properties lining the trail were an added delight to admire. I found it to be a fitting exercise during this period of hope and new beginnings.

It had been years since I had taken this walk, and yesterday, the three of us made our way around, though not at sunrise!

I was surprised to hear my daughter exclaim how beautiful the sights were and how fascinated she was by the qualities of the rocks. I thought she'd have started complaining much sooner than she actually did. And I know my husband appreciated the outing as he had grown up in these parts, surfing and fishing this very area.

At one point a runner came by with her dog, followed by a couple of gentlemen enjoying the morning. We lamented for only a brief moment that we were not out doing a long run. In many ways, the Sunday long run has become my spiritual practice - sometimes alone, sometimes with others. But today we let another tradition rule the day, and it was good.

I hope you had a nice weekend.

Run for a Good Cause

2009-04-08T12:38:00.005-04:00

I was looking for a 5k to race in advance of the Portland Sea Dogs Mother's Day 5K, and of course, found a handful to choose from for this past weekend. There was one in Gorham, Kennebunk, Indian Island, and Waterville, and possibly others. I know this might not sound very bright, but I chose one that was an hour and a half drive from home.

Hardy Girls Healthy Women (HGHW), in collaboration with the Colby Volunteer Center of Colby College, organized a 5K Fun Run and Walk to benefit the Hardy Girls organization. I've known about this Waterville-based organization for a few years and have done an educational workshop with them. I like what they do and that's where I wanted to put my money, effort and time.

HGHW has a vision that "all girls and women experience equality, independence, and safety in their everyday lives." They've developed a notion that in order to achieve the above, there need to be hardiness zones - environments, attitudes, actions - that promote healthy growth. Their work includes outreach and direct service, education, training, research and writing, and in general, leadership of a movement to challenge the status quo that tells girls and women that they need to look and act a certain way to have power. If you've looked at a magazine ad or television show or girls' clothing department lately, you know what I'm talking about, and it's all a lie!

As a mother of a daughter and a coach of adolescents, I want to do all I can to empower these young people without continuing the myth. It's hard work; we're up against a massive machine. But as runners we know all about perseverance and determination, and, how to put our money where our mouth is.

So next time you're looking for a race, think about the cause or the beneficiary or the organization behind it, and decide if it's something you support.

Momentum

2009-03-30T08:20:00.006-04:00

A week has flown by since my last post. Wow, it's amazing how the onset of Spring can get things so revved up.

All things running, that is.

We started training on Wednesday nights this month and have about 16 people showing up for the workouts led by Coach Ziggy Gillespie. March has been a base-building month and beginning in April, we'll do more structured strength training workouts to get ready for the Portland Sea Dogs Mother's Day 5K and Father's Day 5K. Progressively, we'll gear up for the Beach to Beacon 10K. This program is one of many offered by Peak Performance's Nor'Easter Run club.

There are free group runs on Sunday mornings. Yesterday we had eight people in spite of the rain. Nate ran circles around us as he wanted to get in some fartleks, and a few of us learned we come from similarly large families and ones where boys outnumber the girls. It's always nice to run with friends. You never know what you'll hear or see.

Another Nor'Easter Run program begins at the end of May. In preparation for the Peak Performance Maine Marathon and Half-Marathon on October 4th, I'll be coordinating an 18-week training program. Participants will follow a customized schedule and get together with the group for long runs on Sunday mornings. There will be an informational meeting about this program on April 29th, at Peak Performance.

There are several free running clinics scheduled this season covering topics such as stretching and massage, gait and running efficiency, strength training, nutrition, and of course, injury prevention. You can go here to learn more about them and to register.

For fun and games, Nor'Easter Run has put together a Scavenger Hunt series beginning the first Monday in May. The idea is to come with a partner; each pair of runners will get the same list of items to scavenge; teams will have one hour to run around Portland gathering the stuff; fastest team with the most correct items wins. There will be a weekly winner and a series winner. The hunt takes place every Monday in May from 5:45 - 6:45 P.M. Now, how can you resist such silliness? Please register here.

We also realize not everyone can or wants to run. Therefore, we've created Nor'Easter Walk. Folks can get specialized coaching and support, and meet as a group every Tuesday for an evening walk. If you know anyone who might want to participate, please pass along the information. It is open to all levels of walkers, from those just getting off the couch to cardiac re-hab patients, fit and fast walkers, to those interested in weight loss. There's a lot to gain from making the commitment to join.

As always, I would love to hear from you or see you at a Nor'Easter Run event. Did I mention there are road races nearly every weekend.....

When a Runner

2009-03-23T20:02:00.005-04:00

Today I ran with a friend who does not consider herself to be a runner. She says "Sure, I can do it, but...."

There's this whole, possibly wide, 'but' category of traits or characteristics or behaviors that define a runner, that she does not think she possesses, or perhaps, does not want to possess. What's up with that?

This 'but' category is both objective and subjective: Admittedly, there's a certain level of intensity, drive, commitment, regularity, preference, lifestyle, ease, competitiveness, introversion, extroversion, confidence level, fun, proficiency, talent, and struggle, and then some, that constitute a runner. I suppose this can be intimidating to those who have not actually given running a fair shake. Or maybe it's off-putting because they are really not that interested.

Justin is a newcomer to the sport, a few years now, and he's in his early forties. It's been a pleasure to witness his transformation from uninitiated to fully internalizing the runner's gestalt. We recently chatted about this experience after a Sunday run. He commented how difficult it was for him at first to stick with it. He did not like it: It hurt and wasn't fun. And, he was 25 pounds heavier. Yet, he persevered.

I suggested there was likely a part of him that had always wanted to be a runner. Somewhere, somehow, he had been exposed to the benefits of it, or the passion it ignites, or the athleticism it promotes. Whatever, it looked really good or sounded really good and he wanted it. Today, he is living it. He has lost the weight, can easily cover ten miles, and less, more quickly, and is starting to tune into his own inner rhythms and workings. He stopped using his i-pod during runs and now prefers to run without it. He enjoys the natural simplicity of it. Justin is a runner, and he calls himself such. What a terrific accomplishment!

I think this is such a terrific feat as it took me well over a decade to identify myself as a runner. I ran for many years, participated in many races, and even had a modicum of success, though never could call myself a runner. I saw runners as those in the above 'but' category. That was not what I was doing, or thinking. I was a wanna-be.

This harkens back to when I was 13; I remember hearing a motivational speaker passionately talk about his sport of running - all the good things it brought to his life - the health benefits, discipline, time management, self-confidence, success, accomplishment. I wanted it! I tried to run. I dabbled around my hometown, a mile here and there, never putting many miles together but really wanting it on a deeper level. In the meantime, I played sports - soccer, basketball and lacrosse - a lot of running certainly, but not for its own sake.

Later, I started to run more, for pleasure and for sport, until finally, in my early 40's, I claimed the title of runner. It took me a long time, and more importantly, it required an integration of the activity with the right mind-set, a belief in myself and my capabilities, and owning the outcomes - the real results. It was a long process and continues to change with age.

The bottom line is, if you want it, just do it, and keep doing it. It does get easier, and you too, can be a runner. Believe it.

Time for Yard Work?

2009-03-22T12:48:00.003-04:00

Muddy, matted, and brown grass is beginning to make an appearance here in southern Maine. Not in my yard, however. I dare say we still have nearly four feet of snow piled up behind our house. It's partly due to using the snow blower on the back patio, and simply its refusal to melt. I suppose it's understandable since the temps are still barely above freezing!

On my run around Pine Point today, I noticed several yards and sidewalks belonging to cottages along the road had been raked and swept, and piles of limbs, leaves, and dirt evidence of the effort. I actually look forward to finally being able to clear the tree carnage from our property, a result of the ice-storm we had back in mid-December. A couple trees split and tons of smaller branches came down everywhere (now under the snow.) It will be nice to get out from under this snow cover, though it's looking like it won't be until April at this point.

Speaking of a Sunday run, today a group met at Peak Performance for our weekly, open get-together. Folks ran varying distances, between five and 16 miles, and enjoyed a bit of camaraderie back at the shop. If you're interested in joining the group, please register at the link above. I plan to move the run to other starting places and routes for a change of scenery, and will communicate by e-mail. By registering, I'll have your e-mail and add it to the list. Also, any changes will be posted on the Peak Performance web site.

Think Spring! I hope you're running despite the weather, and saving the yard work for later.

Season Opener

2009-03-18T13:12:00.004-04:00

Have you opened your running or racing season yet for 2009?

I suspect there are many runners who prefer to run on the treadmill throughout the winter and then mark the day when they hit the streets for the first time. Or perhaps they take the winter off from running and do other activities entirely, like Nordic ski, snow shoe, alpine ski, swim, Pilates, aerobic classes, etc., until they get outside to run. They really delineate a running season and an off-season. Me? I just run...outside.

This winter, I seemed to run more than during past winters. This was probably due to running with the group on Sundays in preparation for the February Mid-Winter Classic 10-miler. And it's funny, but I did not consider either this 10-miler or the 20-miler two weeks later on Martha's Vineyard as "season openers."

My season opener is a 5K race. It's what I train for during the spring and summer and where I have a clear goal. Unlike elite runners, I tend not to do speedwork during the winter. I run miles and build a base, but I don't do anything very fast. When the day comes for the first 5K, I never really know what to expect. I use it as a barometer to get a sense of my strength, and what, if any, leg speed I have. And I try to enjoy it. The truth is I don't, really. I'm a nervous wreck.

Last Sunday, I toed the line for my season opener in Saco, Maine at the Kerrymen's Pub 5K. This race used to be a four-miler, and not only have they changed the race but it runs concurrently with a large scale walk to benefit the Maine Cancer Foundation. It was a beautiful, sunny and clear, relatively mild day.

In spite of the fact I had no speed training under my belt, I did all the things I have learned to do over the years in order to be ready (and relaxed as possible) when the gun went off. I arrived with just over an hour until race time. I registered. I remained fairly relaxed and slowly ran the course. I had to carry a map with me, but that was fine. I met up with a Maine Track Club comrade and we jogged the second half together. I used the restroom. I stayed hydrated. I put my number on, tied up the racing flats with the chip on my shoelace, and still had about a half hour to go. This gave me time to start warming up, literally. I started running at a picked up speed in order to get my heart rate up and my body temp up and to shake out the butterflies. Okay, let's do it.

There were 800 runners, including a few Nor'Easter Run teammates. We chatted at the start-line and I admitted to Nick that I don't really know why I do this racing stuff, I get so nervous. He understood the feeling and reminded me of the benefits we experience when it's done. Yea, I know, and I know I'll keep doing it. I just wish I didn't have to feel the anxiety. One of my former teammates once said to me, "Just own it, Jeanne. This is how you get. It's not going to change." So I try.

I finished my season opener in 19:25, third female overall, and took home the information I needed: What is my 5K fitness level, where do I stack up against the competition, and how well did I recover? Now I can get to work on improving those.

If you would like information on how to train for a 5K, there is a free clinic tonight at Peak Performance Multisport in Portland. Go here to learn more.

Musings

2009-03-13T08:09:00.003-04:00

My mind wandered today while out for a short run in the neighborhood. I passed a street that is off Pine Point Road and remembered that I looked at a room to rent in a house on that street about 15 years ago.

I'd been living in an apartment in Portland and decided it was time to live in a house with a yard. I was not ready to purchase a home and so shopped around for a rental situation. It was during this time that I landed on Peaks Island in Casco Bay, not in Scarborough. (And I'm glad I did!) It just struck me as funny (serendipitous? coincidental? small-world-like?) today, that I now own a home in this same area after more than ten years on Peaks Island. You just never know. But it begs the question for me, what am I doing or seeing or thinking about presently that will reappear or manifest itself in 10 years or so?

I suppose this is simply foreshadowing, but I like to think of it as having an intention for something and eventually, whether conscious or not, following it through. I'll never forget running on the path around the Back Cove in Portland one day and realizing (again letting my mind wander) that I had a wish to be doing just what I was doing, years earlier when I was still in Boston. I had a fantasy about living in a groovy city, working, running and basically enjoying life, and shazam! There it was!

I love those quirky, insightful moments. Not surprisingly they tend to occur when I am running. It's part of what I love most about running, in fact.

Do you do much life planning while you run, or have you ever woken up to your life while on a run? I'd love to hear about it.

The mind is a powerful thing and a terrible thing to waste.

Is Your Training Plan Well-Rounded?

2009-03-09T16:36:00.004-04:00

Consistent running has a remarkable way of pervading all your senses: it penetrates your physical being, your mental focus, your emotional and social experiences. It becomes you, and you become it. And then, it wants more. "Again, again!" Even the most incipient runner feels this. Call it an intimate urge, a yearning to prevail, a desire to succeed, a runner's high. After all, success breeds success. Consistent running [and its documented effects] can really land its hook for good.

And that's great! That's exactly what it takes to finally own that Reserve label "Runner", or to kick some other nasty habit, or to understand certain speak at the gym or local happy hour. It takes consistency. It also helps to have a goal and a working knowledge of your own personal sense of balance, translated into a realistic running plan or schedule.

Many runners, especially those reeling from all those aforementioned good feelings, forget to include Off Days from their short-term strategy. Recovery days are essential components to a well-rounded training regime. There are several names for this tried and true notion: hard-easy, overload-recovery, stress-rest, run slow to run fast, smarter not harder, etc., etc.

Running all out (or even in your half-speed comfort zone) every day, does little to really improve your running capacity. Whether its speed or endurance you are after, or just longevity, there needs to be a changing pattern to your running. Because remember, the body will adapt to whatever it is you do - repetitiously.

A well-rounded training schedule will incorporate variations in frequency, intensity and duration to create an effective pattern of overload/recovery. When the body is stressed by the physical demands, it requires a period of rest or recovery to adequately heal and adapt accordingly. Think about body building or weight training: A worked, stimulated muscle needs three to seven days to recover and regain the condition and strength it had before completing the workout. Another couple of days of rest are required to allow the muscle to over-compensate and grow stronger. Training the muscle again during this recovery and overcompensation phase can interfere with the body's recuperative process and lead to diminishing gains, or over-training.

In running, it's the same thing: When you run, muscles tear, and if allowed to rest and recover, the healing promotes improved running/speed. If the body is not allowed adequate time to recover, a deficit could develop leading to damage in the muscular and cellular functioning. Think of rest as part of the sustenance required for the next hard workout.

An example of a balanced week might look this this: Sunday - long run, Monday - easy recovery run, Tuesday - easy run, Wednesday - intensity workout/speed work, Thursday- rest, Friday - strength workout incorporating hills, Saturday - rest.

Let's not forget the emotional, mental and social overload/recovery needs. You know what they say about all work and no play, or the type-A personality, or the self-absorbed runner. Balance is the key. Rest, relaxation, change of pace, change of scenery...these are the antidotes to an intense, consistent, committed running regime. If you're not noticing anything except your split times on your watch or mileage in your log, perhaps it's time to take an inventory of the other parts of your life: your body (winces, aches, pains), moods, openness to another's ideas, relationships, fun...you know what I mean.

Plan to be a well-rounded runner and allow running to be your specialty. I'm sure there are lots of other gifts and strengths that have (or deserve) a place in your world.

Please feel free to engage in this running conversation. I'd love to hear about your experiences.

Mangia!

2009-03-07T20:33:00.007-05:00

Having just read a New York Times food review for the Lake House restaurant in Bay Shore, NY, I feel giddy to be in possession of one of this renowned chef's recipes. All accounts say this guy is seriously good, and we came upon his recipe for ribollita in none other than the December 2008 Runner's World magazine. According to RW, chef Matt Connors is a nine-time marathoner with a 3:05 PR. The recipe is described as a pre-race favorite.

Ribolitta is a flavorful hearty Italian soup, generally containing lots of vegetables and beans. I say generally because it is traditionally made from leftovers, so who knows really what is used, not to mention ribollita means "reboiled" in Italian. This soup is best when cooked at least twice before serving. We always make it a day in advance of the planned meal. Tomorrow being Sunday, we're looking forward to an easy, late afternoon meal of ribollita, after a morning full of running. I dare say it has become a weekly food staple at our house.

Here's a pic of what I made this afternoon.

Following is the recipe as it appears in RW. It's easily adjusted to accommodate your tastes and preferences. We use vegetable stock, half the olive oil, a big can of chopped tomatoes, and might not add the bread. Quantities might vary slightly, but pretty much we follow it to the letter. Enjoy!

2 C cannellini (or any white bean) drained and rinsed
1/2 C extra-virgin olive oil
1 tblsp fresh garlic, choped
1 tblsp fresh rosemary, chopped
1 large onion, chopped
1 carrot, peeled and chopped
1 large yukon gold potato, peeled and diced
2 celery ribs, chopped
1 bunch kale, chopped roughly
1 C canned tomatoes, chopped
2 C chicken stock
3 slices day-old crusty white country bread
Grated Parmigiano-Reggiano [optional]

Mash one-cup cannellini beans in a bowl with the back of a fork until smooth. Set aside. Gently cook garlic, rosemary, onions, celery, carrot and kale in the olive oil for about 20 minutes in a heavy-bottomed soup pot, stirring occasionally. Add both mashed and whole cannellini beans, chicken stock, potato and tomatoes. Simmer gently for at least one hour. Add bread and simmer until it's completely dissolved into the soup. Taste. Adjust seasoning with salt and pepper. Serve (preferably the next day) drizzled with olive oil and Parmesan. Makes four generous servings.

Calories per serving: 580; carbs: 61g; protein: 14g; fat: 31g

Art or Science?

2009-03-04T16:31:00.003-05:00

A couple relatively new runners have recently said to me, "I never knew there was so much to learn about running." I understand the surprise, and as is true for most things, there are many ways to approach this sport.

For the most part, I have experienced running as an art form, certainly not for the way I run because that is not very artistic, but for what occurs when and where I run. It's the thinking I do, the beautiful things I can see in nature, the creative energy that gets aroused in me, and the relationships that are formed that seem like art to me. It's when I am on the track doing speed work, or in Baxter Woods doing intervals, or doing anything repetitive for strength and speed like hills, that I consider the science of running. Or, in marathon training.

As we know, the marathon is all about endurance. The science that explains a body's adaptation to and capacity for endurance training is exercise physiology. The Road Runners Club of America teaches there are five key physiologic factors that influence running performance:

Aerobic capacity
Energy system use
Muscle fiber makeup
Blood lactate levels
Running efficiency

and, five key training adaptations that occur in the body:

Muscles
Circulatory
Pulmonary
Skeletal/Connective tissue
Neurological

So you see, running is highly scientific. All of these keys areas overlap and are intertwined and have a definite affect on one another. Therefore, what I think is important to understand in lay-people's terms is that in order to run an injury-free marathon, one has to train properly. And training properly, whether deliberate or not, accommodates each of the areas above. I can't possibly cover it all here.

Simply, proper marathon training requires having a running foundation, that is a base of miles under your belt that has occurred over the course of months or years, and then allows for four to six months of focus, specifically on the marathon goal.

There are three progressive phases to this training: base-building, sharpening, and race preparation/tapering. A prospective marathoner should have a plan or a schedule which includes these three phases, and builds in intermediate and short-term goals and strategies, meaning, the "how to" move through each phase.

The singular comment that provoked this blog came from Joe. He plans to run a 3:30 marathon, an 8:00 minute pace per mile. His base building mileage includes progressively longer runs at a slow pace. This is called Long Slow Distance. :) Joe should be doing his LSD at a 9:30 minute pace per mile to race at an 8:00 pace. His lament was, "I can't stand running that slow!" I totally get this experience, but here is where the science factors in.

The reason for the backed off long runs, is that you want to train at about 70 per cent of velocity of VO2 maximum. And this maximum is typically determined by most recent best race times or a two-mile time trial, for example. (That might be how Joe came up with his marathon goal, figuring what is reasonable given his current fitness.) If he plans to run an 8:00 minute pace for a marathon, it's figured that that is about 84 per cent of velocity at VO2 max.

Why do you want to train at 70 per cent and race at 84 per cent? Because you're not going to run 26.2 miles at 100 per cent. That does not consider all the science that is referenced above. Each of those areas is a system, if you will, and each has a unique function. Specific marathon TRAINING is a fine art and creates a capacity to do an amazing feat - that is, stay on your feet, for 26.2 miles, at a good clip relative to your body and fitness. It's personal.

It's during the slow runs that the body adapts. It does this beautiful processing whereby it figures out how to use fatty acids as its primary energy source and saves the glycogen for when it's needed later during more intense periods. Granted, after a couple hours, most runners will need to supplement their natural energy stores. But think about it, you can go for a very long time and distance - naturally, with good training.

In the sharpening phase, runners continue to build base, but might add in race pace runs (for Joe 8:00 minute miles.) This prepares the body for race conditions, though shouldn't be practiced for longer than 15 miles, and should replace the long run for the week. This pace could be used in shorter interval periods to establish body muscle-memory and simulate the race experience. Runners should also be practicing re-hydrating and supplementing during these runs in advance of the race.

There's a lot to this running stuff. I wish I could over-simplify even more than I have. Sometimes it comes down to trust: trusting reliable sources, trusting your body to perform what is best for it, and trusting yourself to listen to your body. Most of all, enjoy the process and make your art!

Motivation

2009-03-03T19:26:00.004-05:00

A small yet spirited group showed up on Sunday for a run out of Peak Performance Multisport in Portland. It was 18 degrees with a pretty stiff wind out of the north, definitely not ideal running weather. But these hardy souls persisted and as you can imagine, when all was said and done, they were glad they did it!

That single experience - that energized rewarded feeling - is such a critical factor in motivation. If only we could remember it at those times when we think the last thing we want to do is go out for a run! Because really, don't we almost always feel better after a run?

Another observation from Sunday's group run was that connections were made. As I've said before, certainly not all runners enjoy running with other people, but those who are open to making new acquaintances and sharing this personal and physical experience, can readily do so with a "group run." For example, Diane showed up, a "self-proclaimed horrible runner...a solid ten-minute miler," and met Kellie, who really doesn't like running, it's the least favorite of her triathlon sports. Well guess what? They ran together for longer and further than they thought they would (or could outdoors) and exchanged e-mail addresses after the run. They both enjoy swimming and biking, and are making a commitment to run together. What a great connection!

Joe came to run with 15-1/2 on his Vermont City Marathon training schedule, and Paul was there with a plan to do 14 as he trains for Boston. Close enough we all said! These guys ran for two hours together, covering over 15 miles and this their first introduction. It's pretty amazing when you think about it. It implies trust and self-confidence, and breeds a certain openness to others and camaraderie.

I know there are many varied reasons why people run; I could go on for hours about it. I'd love to hear from you dear reader, why do you run?

A Tribute to Ziggy and Run to Win

2009-02-26T08:11:00.010-05:00

On Tuesday evening about half a dozen runners came to Peak Performance Multisport to find out more about, and register for, Coach Ziggy Gillespie's Nor'Easter Run six-month training program. Several runners have already registered and many veterans plan to return for the 2009 season. There will probably be somewhere close to 25 members on the team - it's hard to know for sure. The first practice is next Wednesday evening, March 4th.

Ziggy developed this team training model nearly 20 years ago after his sister Nancy approached him about coaching her and a few girlfriends to run their first road race. He agreed and they started working together on a weekly basis. Everyone improved; road racing opportunities for women were expanding; and the Run to Win Ladies Team was born.

Every Wednesday evening from March through September, this group of women, (which was never exactly the same from one season to the next,) would meet at what used to be Westbrook College on Stevens Ave. in Portland. Typically, they would do a slow warm-up and arrive at a designated place for interval training, uphill/downhill running, or to practice on a particular race course. Then the group would slowly run back to the college as their cool-down. They met on Sunday mornings for a long run, and, there were a couple years during which the team continued to train together over the winter months, traveling from Portland to Lewiston for weekly track workouts at Bates College.

So much more than running occurred during these gatherings. Over the weeks, months, and subsequent years, barriers were overcome; personal goals were met; friendships developed; teammates got new jobs, fell in love, had babies, changed houses, went through divorce, lost jobs, got married, even moved through one's death from cancer, together, as a team. This was not a haphazard community. It became the 'real deal' for many.

In the meantime, the local running community began to notice these ladies in team singlets at the races. They showed up in numbers, and, they had talent. They looked like they knew what they were doing. Occasionally the team traveled to races such as the Winner's Circle Women's Run for the Roses 5K in Massachusetts, the Brewer 5K, the Sugarloaf 15K, and cross-country races at Franklin Park in Boston. It looked fun and others wanted to become a part of it. At some point, Ziggy agreed to let men join the team.

The core principles of the program remained intact: individual participation and progress toward personal goals, in the context of a supportive group, and under the tutelage of an experienced and dutiful coach. Ziggy's dedication was unwavering, and his insistence on smart, injury-free running clearly communicated.

As the saying goes, "Success breeds success." New this year, Ziggy has agreed to re-brand his training program and become the Nor'Easter Run team coach. Following on the success of its triathlon club Team Nor'Easter, last fall Peak Performance formed the Nor'Easter Run club. Ziggy is offering his six-month program to men and women of all levels of ability under the new brand. He will also coach a select racing team.

Personally and publicly, I would like to thank Brian ("Ziggy") for the years he committed to the Run to Win team. Over the years he occasionally expressed the desire to take a break for a season, yet the team rallied to keep him on. We are grateful for his continued service. Many runners have become very successful in their own right on account of Ziggy's coaching. We gained so much from his shared knowledge and patience to stick with each runner. It is greatly appreciated and won't be forgotten.

Nor'Easter Run stands to be a highly successful program with Ziggy at the helm. Best of luck.

Ayuh, it's Time to Plan

2009-02-21T09:55:00.004-05:00

I wanted to update you on upcoming running happenings out of Peak Performance Multisport in Portland, Maine. Now is the time to plan your training for 2009!

On this coming Tuesday evening, February 24th, Coach Brian "Ziggy" Gillespie will be at Peak to talk about his six-month training program slated to begin on the following Wednesday evening, March 4th. The informational session is at 6:00 pm, is free of course, and you can go here to register.

On Sunday March 1, and every Sunday thereafter, we’ll meet at Peak for an open group run at 8:00 a.m. These will be structured much like the mid-winter runs we did in Cape Elizabeth – various distances and paces, water stops, and camaraderie all the way. Please let me know if you have any questions on this. I foresee occasionally changing up our meeting place to get a change of scenery. Of course I’ll keep you posted. Register here.

On March 18, at 7:30 P.M., Ziggy will offer a free clinic on "How to Prepare for a 5K". If you don't have much training or racing experience, this would be a terrific session to hear - in clear and simple language - how to get ready for that most popular distance race. Even if you are experienced, you just might learn a tip or two! You can go here to register.

On April 15th, at 7:30 pm, after the tax returns are in, Julia Kirtland will be at Peak to talk about injury prevention and teach us some good self-care techniques. Julia is a massage therapist in Portland, Maine and was one of the top runners in the country. She won the USA Marathon Championships in 1997, and twice qualified for the Women's Olympic Marathon Trials. She is a three-time champion at the Beach to Beacon 10K in the Maine Women’s Division, and presently competes in triathlons. Don’t miss this invaluable free clinic!

Finally, on April 29th, at 7:30 pm, I’ll have an informational session at Peak to talk about the 18-week marathon and half-marathon training program beginning at the end of May. While there will be an overlap with the Sunday group runs, this is a distinct program from Ziggy’s six-month group, in that the focus is the Peak Performance Maine Marathon and Half-Marathon on October 4th. Here’s the link to register for the informational session.

All of this is on the Peak Performance web site, AND, there are more running clinics planned for each month. I don’t want to completely flood you with information here - thank you for staying with me this far!

Feel free to comment or e-mail with questions. I hope to see you next week!

Are You Thinking Marathon in 2009?

2009-02-20T08:45:00.005-05:00

Are you thinking this might be the year to get into a marathon? Well, you're not alone. Marathons and road races of all distances are seeing an increase in participants and there's no end in sight. After all, running is a relatively affordable sport and in this current economy we could all use to find budget-friendly and healthy past-times.

The marathon distance presents quite a challenge both physically and mentally. I've run five of them over the years and the metaphor I have used in my training is, it's like putting blinders on and staying keenly focused on the process and the goal out in front of me. In my Road Runners Club of America (RRCA) coaching certification program, the instructors advised that runners should have two years of consistent running, that is roughly 20+ miles per week on average, before embarking on a marathon training program, and they suggested, a runner should take six-months to properly train for the event. Good, solid, careful advice. The point with a conservative approach such as this is to run for life and not get terribly injured during your first marathon experience, like many people do. But as we say in Maine, 'there's more than one way to skin a cat.' I've seen runners successfully complete a marathon less prepared. It's just important to realize what you're getting into and to consider good advice when it's presented.

Yesterday, I picked up a copy of "New England Sports", a free magazine that comes out eleven times a year. This was "The Keeper 2009" calendar edition presented by City Sports of Boston, and an article called "Tips for the First-Time Marathoner" caught my eye. We all like tips, and this author provides understandable, non-technical information.

Mike Norman is a Boston Marathon and Ironman World Championship qualifier, with multiple marathons, triathlons, and swimming events under his belt. He is a coach and co-founder of Chicago Endurance Sports, an active and organized club in the Chicago area. Mike graciously permitted me to share these tips with you:

Be prepared: Before you start training for a marathon, you need to make sure you're ready to take on the challenge. Ideally, you have been consistently exercising (30 minutes, three times per week) for the last year.
Get ready for the training: Before you start your 18-20 week marathon program, a good rule of thumb is to work your way up to running a minimum of 30 minutes, 3-4 times a week, including one slightly longer run on the weekends.
Make a Plan: You wouldn't try to bake your first cake without a recipe, and the same goes for marathon training. Do your research and find a program that is designed for someone with your fitness and health background.
Be consistent, but flexible: As your training progresses, realize that things come up, and that it doesn't mean your whole season is ruined. If you miss a workout, don't worry - just get back on track with the next workout. If you miss a week or more, you will need to ease your way back into it, or you risk getting hurt.
Extra motivation: Join a group, so you meet other friends that are going through the same things you are. Not only will it make the training more fun, it will motivate you to stick with it, so you don't let your training buddies down.
Tell everyone: Tell your friends family, coworkers, and everyone else that you're training for the marathon. They will be a lot more forgiving of your strange new habits (going to bed early on Friday nights, saying "hydrating" instead of drinking, etc.) and it will keep you motivated to stick with it.

This last bullet made me laugh because it is precisely how I followed through with a commitment to run the Martha's Vineyard 20-miler last weekend. I had been blabbing about it for so many months there was no way I could back out, even though I felt under-trained. [The race went very well, by the way. The weather was clear, milder temps than Maine, with only a slight wind which was both a tailwind and headwind during the course of the race. The tailwind was more fun, of course. Paul did a terrific 2:33 as he preps for the Boston Marathon, and I was just back in 2:35. Two minutes faster than last year! It's a great trip we highly recommend.]

There are many options available for marathon training programs such as coached groups with personal plans, books, internet plans, etc. If you are considering running the Peak Performance Maine Marathon on October 4th, 2009, I'll be offering an 18-week program beginning May 31st. Go here for more information.

Good luck with your planning and your training, and don't lose faith, spring is coming.

A Beach Day

2009-02-17T13:57:00.006-05:00

There were two horse trailers in the parking lot today when I ran through the municipal lot at Pine Point Beach in Scarborough, Maine. I got excited that one of them might belong to the trainer who brings his trotters down to the beach for their off-season workouts, though when I hit the beach and saw only hoof marks and no wheels, I knew they weren't there and hoped they would come during my run.

I love seeing the sulkies training on the beach at low tide. Scarborough Downs is nearby, and the trainers have the advantage of running their horses on the beach. There's just something wonderful about seeing a horse run, particularly a racer. As a runner and racer myself, I fully appreciate what they are doing there: They're doing a workout! They run a couple lengths of the beach, at varying speeds, good for three plus miles one-way to the Old Orchard Beach Pier. Sometimes, of course, they are flying! And the drivers are so committed. They're out there in cold, wet, and often uncomfortable conditions.

One day (I'll never forget this,) the driver, horse and sulky were finishing a fabulous full-on run to the finish area and instead of stopping and walking, they headed straight into the ocean! It was amazing since not only was it a raw 40 degrees, but the sulky and its sand-covered driver went underwater as well! OMG, I thought, that is passion, and commitment. As runners know, there is nothing better for your legs after a high intensity run than to get in the icy ocean water. A shower or bath will do but on the coast of Maine, one might as well take advantage. And this driver was not only taking advantage but taking the dip voluntarily, for the sake of this horse under his tutelage.

Today, I saw three clammers hip high in the water. As mentioned, the tide was low and these guys gotta dig. It was sunny and clear, 3o degrees, and the ocean was very calm. I've never quite figured out how they are able to see where they are plugging their shovels and landing on clams when they are in the water. I would think the depressions and air holes are easier to see on the beach.

Many people were out walking on the beach today, as well. It does seem like spring is in the air. The sun is noticeably warmer, and it stays light until well after 5:00 pm. There were lots of dogs, too. What was missing for me, though, were other runners.

Self-employment, coupled with a sick school-aged child during a school vacation week, tend to warp my sense of time and place. Today, after I went through all sorts of gyrations, manipulation, and planning to get out for a run - the desperate homemaker that I was - I looked around the beach and felt like a retiree. I saw two children with what appeared to be grandparents, and one woman doing a power walk who was probably in her late thirties. Otherwise, the rest of us were AARP eligible and except for me, not runners. It felt strange. I missed the vibrancy of the Tuesday noontime run with friends in Portland, and, I felt like I was moving about as fast as a slug. Oh well, I figured, this is temporary.

I was coming off a long race, I felt tired, and it was a beautiful beach day in Southern Maine. Maybe I should have pulled up a chair, snuggled in my down coat with binoculars in hand, and looked for the sulkies for inspiration.

A Face to Face Conversation

2009-02-13T08:29:00.004-05:00

For the past two evenings I've taken a sabbatical from any on-line activity. Now granted, this means only a few hours from after dinner until bed-time; but this is usually when I hunker down with my computer and engage in any number of running conversations.

Some work days can be spent almost entirely on-line: making connections with people, finding contacts, researching information, planning events, creating collateral marketing materials, or just simply communicating. This is my work.

So to continue on-line when I'm not "working", that is with two e-mail accounts, a facebook page, running forums, and blogs, I question just how present I am in my everyday real world. Present may not be the right word, I'm not sure, but I can tell you that on Wednesday evening, when instead of checking my e-mail I picked up a book I've been trying to get to and read for a while, I felt much more "at home" with myself. Part of the value of technology is obviously the speed at which we can communicate. But there is something hugely refreshing about wrapping up with a blanket and a book. I could finally slow down.

Speaking of slowing down, I'll be off-line for the next few days while my husband and I travel to Martha's Vineyard to run in the 20-miler on Saturday. I'll be slowing down my running that day to make it through the distance and still feel okay, and I'll be engaging in different kinds of running conversations, not the quick one-liners on a running forum or facebook.

These conversations will occur over the course of a three and a half hour drive, and they'll continue on the ferry. Here's is where we'll start seeing the other runners, our co-conspirators, and we might talk about whether or not they've ever run this race, and what they think about it. Are they running Boston? Where are they from...and on and on they'll go. Friday evening at the Hanover House Inn in Vineyard Haven, you can be assured there will be running conversations over the pasta dinner, which the innkeepers graciously agreed to provide.

Race day is slated to be in the high thirties and sunny. Wa-hoo! There should be plenty of excitement at the 11:00 a.m. start as there always is at road races regardless of the distance. In fact, sometimes the din is remarkable. There could be a few hundred runners, and as we set out, we'll hear many interesting conversations underway. Part of why we enjoy this race so much is because the race management is also terrific. The volunteers are hospitable and the director welcoming. In fact, he hosts an after-event party at his home which we have thoroughly enjoyed.

I look forward to leaving my computer at home and to engaging in these face to face running conversations. I also plan to enjoy my book by the fire, after the race. And yes, my feet will be up. Have a great weekend.

Sunday - A Day of Rest?

2009-02-08T09:42:00.007-05:00

Growing up in an Irish Catholic family in a suburb of Boston, Sunday was typically a very low-key and predictable day for us.

Of course there was the morning Mass. We had several time options to choose from beginning as early as 6:00 a.m. and going until 12:45 p.m. The 8:30 was popular for it's lead-in to the mid-morning brunch; and the 10:45 was the "folk Mass" with guitars and singing and child care in the sound-proof room. As we got older, we took advantage of the Saturday evening Mass, leaving Sunday morning for much needed adolescent sleep.

My family had a tradition of sharing the 'big meal' at mid-day on Sundays. Usually between 1:00 and 3:00 we would sit down to a roasted dinner of some sort, with all the fixings. This would take an hour or so, and was followed by reading more of the Sunday paper, watching the Red Sox or Patriots on television, doing homework or playing outside. Supper was something like cereal, PB&J or leftovers. Lest we forget, Disney came on at 7:00.

It always seemed to me that Sunday was a quieter day than the others. In a state like Massachusetts with its "Blue Laws" not all the stores were open or their hours were abbreviated, and families generally seemed to stay close to home. It might be a day for visiting relatives or catching up on things at home, but definitely not a "work" day.

When I was living on my own, I continued to consider Sunday a precious rest day - I think that was in my blood - but how I opted to spend it changed quite a bit.

There were the college years at the University of Massachusetts in Amherst. Yep, 26,000 students and life as a co-ed in a 22-story high-rise dorm. There was always something going on, especially on Saturday nights, and one can imagine how Sunday mornings were spent. Perhaps we can call it a recovery day. Still a day of rest, I suppose; it just might have been shorter than other days.

It was during this time in my life, though, that I began to pursue running for the sake of running. I had always played three sports throughout high school, though never cross country or track. And in college I played Division I lacrosse during the spring season. I was "running" for sure but never for too long. I discovered that Sundays were a good day to take a leisurely run.

During graduate school there were the assorted waitressing jobs that called for Sunday work hours. I worked at the Charles Hotel in Harvard Square, Cambridge, Mass. which boasted a fabulous Sunday brunch. I often worked that shift, and it was one of those gigs where you didn't have to work too hard. People served themselves from the buffet; I just needed to clear their plates and pour juice and coffee. To boot, it was a nice price point per plate! Despite the good tips, I never really liked to work on Sundays. It was a sacrosanct day, after all.

When I moved to Maine in 1987, I'd been running a little more consistently, had participated in some races, and was fairly committed to my fitness and health, in general. In fact, a Sunday morning aerobics class at the Regency Hotel, a walk around Prouts Neck in Scarborough, or a run around Peaks Island became my spiritual practice. And while it may not sound like rest in the true sense of the word, it certainly did not feel like work.

I started training and racing consistently once I joined up with the Run to Win team, coached by Brian (Ziggy) Gillespie. It's here that I learned how key a regular long run is to develop a distance base and provide a foundation for all runs, especially races. Training for marathons, the long runs are the bread and butter and just how long they are is relative to where you are in your training. The schedule I adapted to reserved Sundays for this prolonged activity.

Today, my husband and I live a running lifestyle and can hardly imagine a non-running Sunday. This winter we ran with a group on Sundays training for the Mid-Winter Classic 10-mile race in Cape Elizabeth. We decided the weekly group should continue, as its such a nice way to cover the miles. Beginning March 4th, Ziggy Gillespie's Nor'Easter Run training program will workout on Wednesday evenings with a long run on Sundays; and May 31st begins the Peak Performance Maine Marathon and Half-Marathon training program, also with the group run on Sundays. Not coincidentally, we plan to combine these efforts to enhance the long run with other runners.

Do I still think of Sunday as a day of rest? You betcha, just only after a good long run.

Just Imagine

2009-02-05T13:10:00.010-05:00

Last night on my drive home from the Team Nor'Easter social night at Peak Performance Multisport, U2 came on the radio and I found myself, all of a sudden, listening. I was struck, because oftentimes, especially when driving, I'm deep in thought (or something like that) and completely unaware of what is being said or sounding around me. But with a first line going something like, "I'm sick of hearing again and again that there's never gonna be peace on earth," and Bono's continuous plea to "move on" from the pain of it...I was compelled to listen.

I've heard this song, "Peace on Earth/Walk On," before, though have never really thought much about it. But tonight I was coming from a positive, spirited, running and triathlon social event, and all was well in my world. I felt content. The song got me thinking about the possibility of peace on earth. What would that be like? I mean, seriously, can you imagine? Can you imagine Israelis and Palestinians peacefully crossing over shared borders; or Iraq and Afghanistan not as war zones; or Africa as a united continent, all people relishing the natural world and cooperating as needed? It's pretty amazing to stop and really think about it; to see it.

Since the beginning of time artists have implored the world to make peace. Through lyrics, music, paintings, drama and poetry, they expose their perspective of reality and try to create something different. Or they question what is. I mean for chrissake, on my way to work this morning Bob Dylan's "Blowing in the Wind" came on. "...and how many deaths will it take 'til he knows too many people have died..." This could have been written today except it was sometime in the late sixties. Long story short, the issue, the longing for peace, is timeless.

The predominance of the artists' need to have it be different and to publicize it, is what I find most intriquing. What about the rest of the world? Where are their (our) perspectives and voices, whether verbal or otherwise? Or maybe it's just that I am most touched by the artists' comments.

Regardless of the vehicle to denounce war and conflict, when it comes to solutions, I think John and Yoko had it right - imagination is the way to go. And here is where and how athletes can emerge and have their speak, assuming peace is a goal.

We've all heard about Olympic athletes using visualization before a key event to 'see' themselves in the winning position. Educators, behavioral psychologists and yoga practitioners all use the power of the mind to create change. Elizabeth Quinn in her piece on "Improve Your Sport Performance with Visualization Techniques" says:

An athlete can use this technique to 'intend' an outcome of a race or training session, or simply to rest in a relaxed feeling of calm and well-being. By imagining a scene, complete with images of a previous best performance or a future desired outcome, the athlete is instructed to simply 'step into' that feeling. While imagining these scenarios, the athlete should try to imagine the detail and the way it feels to perform in the desired way.

So what about 'stepping into' peace, people? It's an incredibly far-fetched and simplistic idea....and what about it? If you, the athlete, close your eyes, and imagine for even just a moment, a peaceful planet; that is far-away lands, people and governments using their words and reaching collaborative solutions, not war; and closer to home, families, communities, competition, and employment working harmoniously. Imagine armies laying down arms and people cooperating. It really is rather mind-boggling.

I suspect, as we hold out hope and practice these images, in even a small way, things will get better. So go ahead. Just imagine.

Excuse Me Goal

2009-02-02T10:08:00.004-05:00

My eight year-old daughter has been exploring the proper usage of the noun "excuse." When she asked if the neighbors were home yet from Sugarloaf and I said "I wasn't sure," she asked, "Is that an excuse?" Well, no, but I suppose it could be if I needed to cover the fact they were home for some strange reason.

It's easy to understand how the meaning could be difficult to comprehend when a young mind hasn't discovered the need for rationalization or self-defense. The dictionary defines the noun as "An explanation offered to justify or obtain foregiveness." Unfortunately, I've learned all too well the meaning of the word when it comes to running, and racing in particular.

Yesterday I raced the Mid-Winter Classic 10-Miler in 1:10:58, a 7:06 pace. My goal was to better last year's time and do it in 6:50s. But to accomplish any goal there have to be deliberate, appropriate steps to get there. I know this; this is a basic tenet of training. In order to run ten miles at a 6:50 pace, I would have had to train, at least once a week, at a faster pace per mile. A good workout would have been mile repeats at a 6:15-6:30 pace, progressively increasing the number of repeats each week. It also would have been important to run longer than the race distance, also weekly. That means run 12-14 miles for the long training run, instead of ten. I did neither of these things.

Other steps toward the goal might include regular strength training, dynamic stretching, core work, a conscientious healthful diet, lots of good rest, hydration of the non-alcoholic sort, keeping a positive mental attitude, and reducing overall stress in your life. I achieved these partway.

I mean you know there was the late October marathon and recovering from that, which led right into Thanksgiving and cornmeal stuffing and then Christmas and homemade eggnog and then New Year's, pop!, and then the inauguration, cheers Obama, and oh, the weather, did I mention this winter weather, I missed so many days of running, I can't stand the treadmill and I don't have a gym membership anyway, and I just can't seem to get a good night's sleep anymore, I am 50 after all and you know what that means to one's hormones and chemistry, and school vacations and snow days and childcare, and homework, and the economy, and the competition, I knew Ellie was going to beat me - she is the better long distance runner, after all, and the salt and sand that I had to breath in mixed with the freezing temperatures, I felt nauseous at mile four, and the hills, and that headwind in the final stretch, OMG. What's a poor road racer to do?

Thankfully, I do know and understand I was not trained to run any better than I did. I can only imagine what the twenty-miler is going to look like in two weeks. I guess I'd better start getting creative. SG will be understanding excuses in no time!

Kudos to all of you who ran and raced, and who achieved and exceeded your goals, as I know many of you did. Keep up the great work - you are an inspiration!

Running from a Different Angle

2009-01-28T15:47:00.005-05:00

The winter months are a great time for planning spring and summer events such as your race schedule and training plan, outdoor home projects, summer camps, and if you're lucky, a vacation.

Through my business, A Running Conversation, Peak Performance Multisport has hired me to develop running programs and clinics. Here's a look at what's on the horizon at Peak:

March 4th begins a six-month training program coached by Brian "Ziggy" Gillespie, the Forecaster's 2008 Coach of the Year, meeting every Wednesday evening at Peak
March 18th, 7:30 pm, a clinic with Ziggy, "How to Prepare for a 5K Race"
April 15th, 7:30 pm, a clinic with massage therapist Julia Kirtland, "Athletes' Preventative Maintenance: Self-Care Techniques"
April 29th, 7:00 pm, an informational session and registration for the upcoming 18-week marathon training program
May 4th begins the First Annual Nor'Easter Run Scavenger Hunt Series. Pairs of runners will head out from the shop each Monday evening in May with a list of objects to gather. There will be a weekly winning team, as well as a series winner. Sure to be a blast.
May 20th, 7:30 pm, a clinic with fitness trainer Erica Napuli, "Strength Training for Runners"
May 31st, an 18-week marathon and half-marathon training program begins with an eye on the Peak Performance Maine Marathon event on October 4th.
June 17th, 6:00 pm, a clinic with USM Women's Cross Country Coach George Towle, "How to Improve Your Running Skills"
July 22nd, 7:30 pm, a clinic with nutritionist Anne-Marie Davee, "Eating for Peak Performance"

There will be more to come. As you can see, I've linked these events for you to get more information and to register.

Peak is also the lead sponsor with several road races and triathlons, and often has training clinics or expos associated with those. You can find it all on their web site.

As you try to convince yourself you will run outside again someday (it is snowing like crazy right now!), and plan your spring races, consider taking advantage of these terrific sessions. All the presenters are high caliber athletes and can really help you to structure your training in a way you might not have known how to do otherwise. It is all about running well - that is strong and healthy and injury-free. Hope to see you there.

Last Mid-Winter Group Run

2009-01-26T08:38:00.003-05:00

What a difference a day makes! Yesterday's group run over the Mid-Winter Classic 10-Miler course was such a breeze compared with last Sunday's snow storm challenge! Thirteen of us, plus David who started late, covered the course in good time despite the cold temps and westerly wind. It really wasn't too bad; the streets were clear with the exception of an icy patch across the marsh and a tough shoulder along Route 77; the sun was shining brightly and there wasn't a cloud in the sky. I know at least one group member, Janet, opted to run the course on Saturday in much warmer temps, and I bet a few chose to do that. Nevertheless, we got 'er done.

This marked the end of an eight-week training group sponsored by Peak Performance Multisport, in preparation for the Mid-Winter Classic. Race day is next Sunday, February 1st. Get this: seventy people registered for this Sunday group run! I think that's awesome. All did not turn out at one time, of course, but each week saw a new face or two and individuals had the benefit of running with others. Some folks made significant progress running ten miles for the first time, and/or running this challenging course for the first time. Others kept their base strong. Kudos to all who came out (or ran indoors) and met the myriad challenges of winter running in Maine.

There is interest in keeping the Sunday group runs going. Yeah baby! Check out Nor'Easter Run for future events.

Nor'Easter Run

2009-01-23T13:21:00.005-05:00

Peak Performance Multisport in Portland, Maine has launched a new running club called Nor'Easter Run. The Club follows on the success of Peak's Team Nor’Easter, which was launched in the fall of 2007 to benefit the multisport community. Within a year, that Club grew to over 100 members. Alas, not all of us are triathletes and Peak recognizes that runners want to get in on the fun too!

Becoming part of a team or club has huge benefits, not only in discounted store merchandise and race entry fees, but for personal and social reasons. We all need to affiliate with others to varying degrees; in fact, some people prefer to run only by themselves as a meditative practice. But even the most introverted person can gain something from being a part of a group.

In 1991, I joined the Run to Win Ladies Team, coached by Brian "Ziggy" Gillespie. The team consisted of about 15 women, all at various points in their running careers. Some had never done a road race, had never run with others, had no idea what they were doing let alone what they were capable of doing; while others were elite racers in need of coaching. I still belong to that team except new this year, it'll be known as Nor'Easter Run.

After eighteen years I continue to value the affiliation with Brian and the team members. Men became part of the mix sometime during the 1990's, and the size of the team fluctuates from season to season depending on one's other commitments: personal life and work situations, physical health and motivation, and other time constraints. One thing I have learned from this experience is that a group such as this becomes a microcosm of life. Teammates get to know and care about each other; they help each other to improve as runners by putting their best effort forth during practice and races; and they simply share themselves with each other.

The coached group is only one aspect of Nor'Easter Run. The Club is for anyone interested in running, getting discounts at Peak Performance, attending social gatherings and other clinics, staying informed about group runs and other trainings. The coaching component is an additional option.

If you want to learn more about Team Nor'Easter and Nor'Easter Run, the monthly social is on Wednesday evening, February 4th, at 7:00 P.M. at Peak Performance Multisport, 317 Marginal Way in Portland. Also, in future blogs I'll inform you about upcoming Nor'Easter Run events.

One for the Books

2009-01-19T10:32:00.005-05:00

Twelve committed runners faced the challenging winter weather yesterday and ran the Mid-Winter Classic 10-Mile course in Cape Elizabeth in a fairly aggressive snow storm. One runner called it "a character-building run," while others thought it was plain old frustrating. It was definitely "one for the books."
We set out at around 9:00 with about 3-4 inches of snow already accumulated. It continued to snow steadily and the onshore wind was fairly strong. This meant the beginning part of the run down Scott Dyer to Spurwink and Eastman Roads was fairly pleasant, as we went away from the ocean. The toughest part was finding traction going up the Spurwink hills. That slipping and sliding back really does make the effort feel a bit silly. And was it slow going. Often, the best traction was off to the far left of the road where there were a couple inches of fresh snow.
One runner met up with an oncoming snow plow and had to jump off the road. Otherwise, it seemed like traffic was fairly forgiving and gave way.
We finally hit the half-way point at the marsh on Sawyer Road. Here, the wind came whipping across the marsh from the ocean, blowing the snow sideways and making for very challenging running. We saw a couple other runners out on the course, forging their way across the marsh as well. Spirits seemed high despite the conditions.
Then of course came the tough miles on Route 77. The wind was in our face, the traction was bad, and it felt like we were getting nowhere. I actually found relief by taking some walking steps while I drank water.
"As soon as we get to Rudy's the wind will be behind us," Paul said. Sure enough, we felt the tail wind with about two miles to go. The last mile of this race is a good one: It begins with a gradual descent, only to head back up as you approach the high school. It's a very strategic part of the race, because the finish line is all the way behind the high school, a good quarter mile or more from the entrance. Remember that...
The group enjoyed bagels and bananas while standing and stretching in the snowfall. We all agreed we would likely feel aches and pains on account of the unevenness of the run. I felt more tired than usual for the effort. One thing remained true: We were very pleased and satisfied we got out and did it. Let it snow.

LSD Meets DOG

2009-01-14T20:15:00.006-05:00

Long slow distance (LSD) is a nice alternative to the short fast daily run one typically does to simply "get 'er done." In fact, LSD is a requirement if one is training for a marathon or equally demanding endurance event. This is how the body develops aerobic capacity: the ability of the body to store and utilize energy sources, namely, glycogen and fat, capable of lasting for several hours of activity. It's a fabulous adaptive process, and worthy of its own entry. But for now, L-S-D meets D-O-G.

Yesterday I set out to do something in-between a long slow distance and a typical daily run. I wanted to run slower and longer, but not super long. I'm not training for a marathon but know how enjoyable a leisurely run can be, and definitely wanted to go further than five or six miles.

No sooner was I into my reverie about LSD when I heard heavy panting and clawing on the pavement coming up from behind me. I quickly turned around to see a medium-size mutt charging full steam ahead toward my body, hair up on his back and everything! I screamed suddenly and loudly, as one does when one's life feels threatened, and I must have scared the bejeezus out of this canine since it veered sharply to the left, over a snowbank and into the front lawn of the house we were passing. I was pissed, so I immediately summoned my best alpha voice to say "Bad Bad Dog! You Go Home Bad Dog! Go Home!"

Then, I was half running, half stumbling backwards, pointing at this pooch as he has proudly pulled himself out of the snow, though with way less machismo as he had going in. He stood there on all fours looking at me as I backed away and turned around to continue running. I kept looking back at him...he stayed looking at me. It could have been a stand-off except I started running. So much for the relaxed run.

This is not the first time I've been charged at by a loose dog and thankfully, I've never been bitten. (I am knocking on wood as I write this.) But I have to say, I find it most annoying - down right maddening, and I know that other runners have been seriously injured by dogs.

Two recent situations were irksome, not because of the loose dogs' potential danger to me, but more so on account of the owners' indifference or naivete. One was on Pine Point Beach in Scarborough, Maine and oddly enough the dog and its owner were running together, well off in the distance coming toward me, with a significant amount of beach between us. As we get closer to each other, the dog starts heading my way: straight toward me, full gallop, all fun loving and fancy-free, not slowing down, not responding to its owner's command to "Come!" Well, guess what? That creates fear in me. I don't like this. By now the other runner and I are side by side and she says gaily, "Oh, he just wants to run with you." Oh really. Guess what?

Another time I'm on the Eastern Trail and it's a similar situation except this dog and its owner are not running; they are walking towards me as I'm running. And this one is on a leash, no less, but is somehow able to charge and jump up at me as I approach!! All friendly and fun-loving, of course, and I hear the owner say, "He's okay." But, guess what? It's not okay for me. It scares me and it disturbs my running.

I don't know. I realize many dogs are lovely animals and harmless, etc., but not everyone is comfortable around your dog. Some dogs can be vicious. I also realize running could seem like a threatening activity to a protective or vigilant dog. I suppose it comes down to owners' being responsible for their pet and recognizing others' rights to move about freely; and, for runners to stay alert while doing LSD, and perhaps carry pepper spray.

A Quiet Conversation

2009-01-11T10:36:00.007-05:00

Last night at around eight-thirty I took a walk while the full moon still held dominance in the winter sky. A snow storm was forecast to begin during the night, and the moon was slowly being stalked by the foreboding cloud-cover.

I walked through the crusty crunchy snow across the neighborhood ballpark to the Eastern Trail. The trail is a fabulous asset to this community and is Southern Maine's portion of the East Coast Greenway, a projected traffic-free pathway running from Florida to Northern Maine. This local section used to serve as a railway and has been under development over the past several years.

I came onto the trail section between Pine Point and Old Blue Point Roads in Scarborough and headed north across Pine Point Road. I thought it would be great if the path could somehow get plowed to make running and walking easier during the snow season. It was all uneven and tough walking.

This section of the trail goes over the Scarborough Marsh. If you have never experienced the Scarborough Marsh it really is worthy of a place on your must-do list. In any season or at any time of day, the marsh projects an other-worldliness. I love watching the grasses change colors with the seasons and the sea smoke rising up on a cold morning. The Maine Audobon has a center on the marsh as habitats are abundant. It's a destination point for avid birders and canoeists.

Last night I stopped on the foot-bridge that spans about 100 feet over the river. Looking east toward the ocean, I was captivated by the parade of small icebergs making their way under the bridge with the incoming tide. There was not a sound! It was like a moving picture with no sound except for an infrequent soft collision of ice flows. And the full moon! I could have stayed there for hours. Had I just been complaining because the trail wasn't groomed?

As predicted we woke to a snow storm with about three inches already on the ground and a nice northwest wind. My husband continued to suffer with a flu and my daughter wondered about breakfast. My long run in Cape Elizabeth, though I was fully prepared to go, quickly became a low priority.

At around nine my daughter (8) and I donned our snowshoes and retraced my course from the night before. What a different world with inches of new snow, daylight, a stiff freezing wind in our faces, and an adventurous child: "Let's explore in the woods!" Instead of heading toward the open marsh we went south on the trail and into the woods. Again, what a treat to be in the stillness, except this time it was snow-covered trees and fresh snow underfoot, rather than the floating ice. We followed old footsteps and then broke our own trail. SG said it was starting to feel a little spooky because there were so many trees. On the way back we had a lovely tail-wind.

I don't know when or if I will run today and it doesn't really matter. A walk in the woods with my girl, a hot cup of tea, and sick and tired feet to rub seem like just enough for now.

Competition

2009-01-09T12:13:00.006-05:00

Competition is a fascinating thing: One chooses to engage in it or not, and it can bring out the best and worst in a person given the happenings of the day. The funny thing about running is that it is intrinsically challenging or competitive, as it's all about a test of one's ability and will. A runner comes up against all sorts of conditions - weather, terrain, body weight, bio-mechanics, time constraints, attitude, motivation, outside opinions and on and on. So it's interesting to hear a runner say "Oh no, I don't compete," or "I'm not a competitive person." Give yourself some credit, you are and it's okay to be competitive. You're winning against many influences to not run!

Racing then is just another level of competition a runner participates in. Some runners thrive on it while others feel intimidated. Racing against the clock can be the extent of the competition, or you can use the race as the place where you come head to head with a "co-conspirator" and bring the best out in each other.

In 2001, Jeff Johnson, an ex-Nike employee and volunteer coach of their Farm Team for many years, gave a talk to a group of high school cross-country runners readying for the Border Clash (a Nike sponsored cross-country duel between runners from the two states, Washington and Oregon.) His speech was awe-inspiring and I think a most poignant part was about "the race":

"And so it is. The worthy competitor is essential to the race, not as an enemy, but as a co-conspirator. The race you see is a secret form of cooperation. The race is simply each of you seeking your absolute best with the help of each other...But the next time you step to the starting line of an important race, the conspiracy of striving together for excellence will be about to unfold! The white line on the ground before you...and that other white line five kilometers away...will define a sacred place, rife with potential, an arena in which excellence and ultimates are the only acceptable...indeed, the only honorable standards - and an arena into which only a few, special people ever venture.

There - between those white lines, in a race that matters - you will give your best to each other. And there - between those white lines, on that sacred plain, you will learn who you are...of what stuff you are made...and what you can endure...which is essential knowledge...essential knowledge...for it will inform your whole, entire life."

Wow. I wish I could have been in that room full of young, hopeful and engaged runners. Here's the speech if you ever have doubts about why you run and need inspiration.

I hope you can enjoy your next competition and use it as a means to tap your own power and potential, while at the same time, honor your co-conspirators.

Continuous Improvement

2009-01-06T10:32:00.004-05:00

Last evening I had the luxury of poring over the latest New England Runner magazine. I love this publication since it not only covers the local running scene and the rest of New England and New York, but it's done in a friendly and knowledgeable way. I'm often inspired if not motivated to act from reading it. Like one time while I was reading it I literally got up out of my chair and went to my computer to register for the twenty-mile race on Martha's Vineyard.

Last night I got motivated as well, but it was coming out of a more negative place. Looking at some recent results and the published accolades from 2008, I realized I have been performing at what I might call a sub-standard level. Competitive, certainly, but not noteworthy. I mean just look at all these other amazing runners! (I know I'm already in a bad place when I start comparing myself to others...)

So with this awareness of how I've been performing of late comes the moment of truth: What are you going to do about it? If you don't like it, change it. Or at least change how you think about it.

I have never been an elite runner, that is getting under 18 minutes in the 5K or 37 for the 10K, and it's not likely I'll start getting those times during the second half of my life. But I can improve my overall performance, that is my training, my race times, cross-training, strengthening, rest, and diet. There are lots of improvements I can make. Isn't that always true?

The Mid-Winter Classic 10-Miler is in three weeks. I've been doing the distance but not the speed. With any training program, you need to incorporate both. Today, I decided to meet up with a group run in Portland at noon and pick up my pace a bit, at least for a couple pace miles. Last year I ran a 1:08:45, 6:53's. Maybe I could do 6:48's this year. We'll see. First let's see what I can do today (cough cough).

Here's to continuous improvement. Thanks New England Runner!

Loving Hills

2009-01-05T09:19:00.002-05:00

At the risk of sounding glib, I’ve always maintained that if you want to run faster, you need to run faster. Likewise, if you want to get better at running hills, you have to run hills.

Incorporating hills into your training runs will help you develop both strength and speed. The muscles around your knees will get stronger, lessening the risk of knee injuries, and your stride will become more efficient on account of your overall leg and core strength.

Hills, like big waves, need to be approached with care and respect. Be particularly vigilant if you are prone to knee or calf injury, or Achilles tendonitis.

We are very lucky in Maine because it is relatively easy to incorporate hills into our runs. If you are not familiar with running on hills, I recommend you find something gradual and not too long, with a “backside” to practice running downhill too (more on that in a minute). If you can, plot a course that includes a few hills. I am not advocating doing hill “repeats” at this time, simply varying your running terrain to include some up and down.

As you approach the hill, pick up your pace slightly without changing the rhythm of your run. Remember that the idea of hill work is to negotiate the hills efficiently, with as little disruption as possible to your rhythm. Think of yourself rolling over the hill, almost as if it isn't there. Concentrate on keeping your upper body relaxed, while you let your legs do the work. Positive affirmations and visualizations are hugely helpful tools for running uphill. My favorites are "I love hills!" and "Hills are my friends."

On gradual inclines, try to run a bit harder than you had been running on the flat before the hill. On steeper inclines, concentrate on lifting your knees and pushing off hard with every step. This attention to your "vertical" motion is at least as important as your forward motion up the hill. The steeper the hill, the more you should lift your knees. On the steepest inclines try to lift your knees so high that your thighs reach horizontal. I think of stepping up a set of stairs. Using your arm strength helps, too.

Even for very long hills (a mile or longer), try to maintain the exaggerated knee lifts. The benefits will make themselves known soon enough. The knee lifts are not easy. But even with the extra workout, your legs take less of a pounding running uphill than when running hard on the flat or downhills - you're not hitting the ground as hard.

As you reach the top of each hill, focus on running all the way over the top until your reach the flat, and resume your regular running rhythm again.

Downhill running also requires technique and practice, and if done well, can be extremely strategic in a race situation. Many people lean back and put their brakes on while descending a hill. Think about alpine skiing…you lean forward and open yourself up to the descent. You will fly by your competition.

Over the years, while running downhill, I’ve practiced opening up my hips, leaning (not bending at the waist) forward, maintaining strong arms and good control, and paying very close attention to my footfall. Think quick feet, hitting the ground as lightly as possible without over-striding. Maintain good control of your stride while increasing your turnover. Remember, you’ve got gravity working for you. Focus on good, relaxed running form, and enjoy the ride!

Warming Up and Warming Down

2009-01-04T14:01:00.002-05:00

I thought my running coach was kidding when he said I should get up and run a warm-up at 5:00 in the morning before an 8:00 a.m. 5K race. The sun wasn't even up yet! But no, he was serious. So I'd get out there and cover a couple miles at a just-barely-awake pace before showering, eating a bit and showing up at the race with an hour to spare - plenty of time for my second warm-up!

Years and many, many races later, I am grateful for that coaching advice and have incorporated warm-ups into all my races and most of my training runs as well. I've since learned more about dynamic stretching and self-massage as additional means of warming-up, and this is what I tend to do before a training run versus an easy run or walk.

Today, before our Sunday run in Cape Elizabeth, Mike and Rich were talking about how noticeable warm-ups had been to their race performances. As we stood around talking and waiting for the rest of the group, a couple Sticks got passed around for self-massage to quadriceps, hamstrings, glutes, wherever! If you're not familiar with the Stick, come in to Peak Performance for a demo.

There are both physiological and psychological reasons for doing a warm-up, especially the double sessions before a race which I described above. Mentally, here's when you begin to keenly focus on the race you are about to run. The first warm-up run, which I (now) affectionately call my "wake-up call" is a time to think about my race plan - my goal, how I would run on that particular course, the competition, generally, how I am thinking and feeling about the upcoming event. The physiological reasons for the easy run is to gently wake up the body, limber up muscles, stretch out tightness without any risk of injury. It's an EASY run. The next warm-up just before the race is basically for the same reasons though the closer you get to the starting gun, the more race ready you want to be, that is when the gun goes off you want your heart rate up where you run your fast times. You'll already be perspiring. Muscles are warmed up and ready to continue to run...fast.

The warm-down or cool-down is extremely important after a run or workout, particularly if it was a significant effort for your body, that is very fast, intense, or for a long distance. Again, dynamic stretches and even static stretches are excellent, but an easy run first will really help to move lactic acid through the muscles, settle your heart rate down to a more relaxed rate, disallow muscles from stiffening up, and basically bring you back to homeostatis. And guess what? You have now turned a 5K race into at least a ten-mile day. Kind of nice for the weekly total.

There are many resources available on-line and in books to learn about dynamic stretching and pre-race warm-ups. Julia Kirtland for one, is a massage therapist and triathlete in Portland who writes a blog. Recently, Julia has talked about dynamic stretching, self-massage, and strength training. You can find it on her web site.

Happy New Year

2009-01-01T11:37:00.006-05:00

It's New Year's Day, 2009, a brilliantly sunny and freezing day in southern Maine. My family and I started the year with an uncharacteristically civilized breakfast of poached eggs, freshly squeezed orange juice, toast and coffee at the dining room table. Now that's truly an annual holiday event! Usually it's toast and peanut butter while standing and cereal and milk at the counter.

I also spent time this morning perusing a new holiday item called Wildlands Philanthropy, The Great American Tradition. It's a massive coffee-table pictorial describing the genesis of forty National Parks and natural landmarks. Mostly it's a book about the people responsible for creating these preserves. They came from all walks of life. What special characters they were, and continue to be, to exercise such a forward-looking commitment to nature. It's truly humbling.

The photographs of some of these places reminded me of the pleasure I feel walking or hiking, running or snowshoeing in the woods, along the beach, or in a place that simply provides an expansive view. Usually it's completely quiet except for natural sounds and my own breath and movement. I love those times because I don't have to know anything: I don't have to be an expert about anything, I don't have to have any answers, and I don't have to perform in any way. I can just be still and absorb the experience. It's quite a contrast for a competitive person like myself.

Perhaps I'll add more of this type of experience to my life in 2009. Already we've scheduled one trip: My husband insisted we insert a weekend camping in Baxter State Park in August, the week after the Beach to Beacon 10K, and we will make our annual trek to Acadia National Park in October for hiking and spectating the Mount Desert Island Marathon. (We actually ran it this past October to celebrate my 50th birthday!) Usually our leisure and travel plans revolve around running road races or at least participating in running events in some way.

To wit, in February we'll travel to Martha's Vineyard for the 20-Miler; in April we'll spend a long weekend in Boston for the marathon (my husband Paul is running it!); early June it's off to Vermont for the Covered Bridges Half-Marathon (yes, we got in after 50 minutes of trying on-line); every Sunday from the end of May through the Peak Performance Maine Marathon on October 4, we'll be training a group of runners to participate in either the full or half-marathon; and for the first time we'll join a team for the Reach the Beach Relay in New Hampshire - 200 miles in 24 hours. Oh yeah, did I mention the local race scene just about every weekend?

Alright, I realize I mentioned in a previous blog that I'd like to be realistic about my goals. Maybe I should just leave my "calendar of events" alone. I will be in many beautiful places this coming year, having many wonderful running conversations, I'm sure. Maybe I should just realize that there are any number of moments in a day when I can be quiet and peaceful and notice that I'm in a beautiful place. So paying attention to what really is, is what I resolve to do more of. Phew, I'm glad I got that figured out!

Happy New Year! I hope to see you on the roads, or perhaps even in the woods.

Running Logs

2008-12-28T14:50:00.009-05:00

Most coaches, sports specialists, and athletes advocate maintaining an activity journal or a log. This is different than a plan or schedule, which put forth future activities and goals. A log is kept as a retrospective, a frame of reference as to what you did, where you were, how it felt, what the conditions were, who you were with, maybe even insights that you had while running. They are typically not something you share with other people, unless of course you want to! Some runners I know even log the particular pair of shoes they wore for that workout. What a good way to keep track of the mileage on your shoes.

A log can be helpful to recall races and times, weekly, monthly, and annual mileage, and possibly certain conditions that might have lead up to an injury. I know one runner who is very committed to keeping a journal and promotes it as a way to cherish all the effort and discipline that she puts into maintaining a running lifestyle.

I keep track of my mileage and races in an abbreviated way, usually writing them down on my monthly schedule, which is a month-at-a-glance type calendar. I also often use a Garmin heart rate monitor which allows me to download each workout to my computer, and keep track of a lot of information that way. But I'm a low-tech person and mostly appreciate the monitor for simply being able to see my heart rate and pace relative to terrain, and to see the neat map of where I just ran. I honestly don't do much with the stored information. At least not yet. Sometimes I track my weekly mileage in my head. I know where I like to be at the end of the week so it's pretty straightforward.

Sundays mark the beginning of my running week because this is when I do my long(er) run. Today being Sunday, I met up with a great group of people in Cape Elizabeth to train on the Mid-Winter Classic 10-Mile course and ran the ten miles. I really needed a fresh start today after a very long, low-mileage, sluggish Christmas week. Ten is a nice way to kick off the week and sets me up for a hopeful entre to the New Year!

Speaking of the New Year, maybe I'll add a running log to my short list of new behaviors. I say short list only because I want to avoid setting myself up for failure when I can't possibly accomplish a long laundry list of goals. Two goals that I have articulated are 1) to keep my business, A Running Conversation, healthy and productive, and 2) to follow the strengthening workout plan I received from Erica Napuli at Health Coaches in Portland. I also keep my list short because I have a second list of old behaviors to remove from my repertoire as well!

How are you lining things up for the New Year? Please feel free to make a comment below. I'd love to hear about your experiences and ideas, and I'd love to know you're out there reading this. Which leads me to one last topic - this blog. I've had some interesting feedback about it: One thought was that is should be more frequent, and another idea was to nail down a specific day each week to publish it and then stick to that. My interest is in doing it at least twice weekly, possibly more if I can, and to write about whatever comes up! What do you think?

Have a very happy New Year!

Season's Greetings

2008-12-24T20:02:00.005-05:00

It's Christmas Eve and I am savoring the day: It started with the team at Peak Performance Multisport, joking, laughing, getting serious, and doing a really great job all day long with customers, many of whom were last minute shoppers and others who had the rare gift of free time to get their own needs met. I think we all were carrying our own anticipation about the pending holiday yet were fully committed to being there and doing a good job. It's a gift to work with a group of people who are passionate, committed, fun, and funny. We laugh a lot there in a day's work. Today customers bought Nordic skis, poles, boots, bindings, hats, gloves, bike trainers, running apparel, gift certificates, socks, etc. etc. It was fun and spirits were high, despite the rain. Yes, it rained in southern Maine today....
I realize I focus on the weather quite a bit. This is because I'm a runner who prefers to run outdoors. So, as I savor this day, I am also trying to make peace with this feeling I have in my body that is a direct result of not running since Sunday (three whole days of no running!) I'm sure many of you are familiar with this feeling. It's a feeling of being full; of being starved; of being over-sensitive and cranky; of wanting to go to bed; of thinking the pants don't fit; of wanting to stretch for hours; of wanting to do a million sit-ups; of never wanting to eat another thing; of wanting only to eat everything; of wishing you could just run. Needless to say, it's not a great feeling.
Despite this feeling, I'm glad I made the call I did on Sunday to cancel the running group and thankfully I didn't hear that anyone went out to Cape Elizabeth that morning. Paul T. and I went to the gym that afternoon and ran on treadmills while the storm continued. I thought about some of the athletes that seriously train on the treadmill, and I have no idea how they do it. Like Christine Clark from Anchorage Alaska, who trained for the 2000 Women's Olympic Marathon Trials on the treadmill! She won that race in 2:33. And closer to home, Emily LeVan did much of her training for the 2008 Olympic Trials in Boston on the treadmill. Emily blogged her training on her Two Trials web site last winter. It was very impressive. Personally, I am good for about four miles on a treadmill. That's it. Even with music or a televisin screen in front of me, I just can't stand it. I guess that tells me my running is about going places and changing my scenery, not just the biomechanics of running. I applaud those of who who have the focus and perseverance to get 'er done indoors. Kudos.
I know some folks ran in these extreme conditions over the past few days. Matt D. went out in two or three degree temps yesterday morning. He said his eye-lashes started to freeze. In the afternoon, I saw runners jumping snowbanks on Commercial Street in the Old Port in Portland. Frankly, I let myself get busy with holiday preparations, and of course there was a snow day (no school!) thrown in there. How is Santa supposed to get anything done let alone take a run?!
Speaking of Santa, it's late on Christmas Eve. While I continue to savor the aromas of squash soup, apple pie, and a new recipe - cornmeal and kale stuffing, I need to keep the evening moving and the spirit of Christmas alive. Ho ho ho.
Best wishes for a wonder-filled holiday.

Why We Run

2008-12-21T17:04:00.002-05:00

It was a bitterly cold clear day last week when I met my long-time friend Ray Shevenell for a walk through Fort Williams Park in Cape Elizabeth. It was so great to see him face to face and to share in his joy about being able to take a walk.

Almost to this day one year ago, Ray was driving to the movies with his wife Diane when he started feeling a strange and sharp pain in his jaw. It moved down his throat and chest and he knew something was terribly wrong. He pulled over and Diane drove them to the emergency room where it was quickly discovered that Ray had a tear in his ascending aorta. After an emergency surgery, which by the way had to be performed twice because of subsequent leaking, Ray embarked on his recovery journey which eventually led him back to work at UNUM in late February, and to running again.

But it wasn't over. During this past summer, Ray learned the once life-saving dacron graft was causing problems. The top of the graft had become constricted, creating a bottleneck which made the heart work overtime to push the re-oxygenated blood through the aorta to the rest of his body. Without repair, the long-term prognosis was not good. It was bad. So what was it going to be, surgery or wait? His response was to go for it, of course. He had surgery in Boston on October 8th.

You see, Ray is a runner with a goal to live an active life until he's 110 years-old. That means 43 more years.

We met nearly twenty years ago; I distinctly remember Ray coming up to me before the April Amble Four-Miler at Westbrook College, introducing himself, flattering me about my running results, and then proceeding to beat me in that race. (I haven't forgotten that sly strategy.) Ray recalls another race when we ran together, Doc's Tavern Three-Miler in Biddeford. Eventually, he became one of the "select men" to join the Run to Win Ladies Team, coached by Ziggy Gillespie, and a true friend to me.

Long-distance running is such a gift. Over the years, Ray and I ran many many miles together and had many many wonderful running conversations. We got to know each other and our families, shared our hopes and aspirations, and like recently, have shared some of the scarier times.

Yesterday, I received an e-mail from Ray. He said it is his last Recovery Update. Here's an excerpt:

"The post op restrictions issued by the cardiac surgeon will cease on January 7, 2009, so I am being released to return to work on January 8, 2009, and am planning to do so. And, I cannot wait to rejoin my Unum teammates!
I am now walking three and one-half miles five days each week and plan to increase that total to five miles at a fifteen-minute-per-mile pace by January 8, 2009. That I am able to make this progress during my walks is why I am optimistic about being able to retain my active, albeit less vigorous, lifestyle. Biking, swimming and dancing are activities on the horizon. AND the doctors say that I may be ready to do some light jogging in the Spring!"

So, this is why I run: to have people like Ray Shevenell in my life; to try and have a long and productive life; and to remain hopeful and vital, like Ray, despite the uncertain challenges that will undoubtedly cross my path.

'Tis the Season to Share the Road

2008-12-18T11:26:00.003-05:00

It snowed about three inches in Southern Maine yesterday, and unlike the "first snow" a couple weeks ago, this blanketing gives the impression it's here to stay. This means road running gets even trickier than the normal game of dodge-traffic.

Here are a few strategies I use since I prefer to run outdoors through the winter:

Run on the left side of the road facing traffic. We simply need to follow pedestrian traffic rules, and this is so much safer than not seeing what is coming up behind you. If you approach a blind curve, however, and have no shoulder in the road you might need to cross over to safely make it around the turn.
Watch your footing. I know this sounds silly, but you need to practice a different kind of running in snow and ice. You'll want to find dry stretches when available. The requires keeping your eye on the road and the oncoming traffic. You might need to shorten your stride considerably. Be confident, it is possible to run safely in the snow. And be patient with the inconsistency and lack of fluidity with your run. It's not going to be perfect but you're outside in the fresh air!
Thank the motorists who give way. I really appreciate it when a car moves over to the other lane. There's nothing more unpleasant than a driver trying to play pickle with you when you're being a good pedestrian. So when they give it up, I give them a wave.
Share the road. We need to do our part by staying as far left as possible. Try not to be to self-righteous about your pedestrian rights when we're all dealing with the inconveniences of snow and ice.
Enjoy the scenery. I know I said you have to watch the road and traffic, but take a minute to notice the beauty of the winter landscape. If you're in a rural area it's easy; and if you're in a more urban area, try to notice the lights and seasonal decor. People put a lot of time into decorating their homes and businesses. Enjoy it!

Gratitude

2008-12-15T21:13:00.003-05:00

There's a new mantra in the air at my house since the end of last week and it is, "We are so lucky."

We awoke typically early on Friday morning with no electricity and probably like most had no real idea what was in store. The landscape was disastrous in an artistic-suburban-landscape kind of way: tree branches and limbs were ripped and mangled, the shrubbery was weighted down with an ice coating and the roads were heavily glazed, several power lines were down. We confidently delighted our eight-year old with a no-school announcement (since we hadn't officially heard it) and then quickly realized we were not so well-prepared for a serious outage. We didn't even have the right batteries for the transistor radio (!) and the furnace had been down for several hours meaning no more heat or hot water. Hmm, this was for real.

I am in the second half of my life and I like to be comfortable. I don't really like to work too hard, particularly in areas where I don't have an interest. I feel like I've done enough due diligence already. The truth is, I'm somewhat lazy and take much for granted...like electricity, hot water, warmth, good food, transportation, etc. etc.

It wasn't the stillness, the lack of "purposeful" activity, or even the cooling house that got under my skin on Friday. It was the loss of control and the uncertainty of when this grim situation would end that drove me out the door.

My daughter and I drove into Portland, fascinated by a Route One in Scarborough with no traffic lights, and "oohing and aahing" at all the property damage we saw along the way. We maneuvered the parking in the Old Port and shopped for Christmas gifts for the several teachers, bus drivers and care givers that mattered in our world. I think it was during this time that my thinking - my awareness - started to shift. Boy, aren't we lucky?

We ate lunch in a small Thai restaurant and my humility continued to surface as we were helped by a small, elderly Thai woman with missing teeth, "living the dream" in the U.S.A., who bowed with her hands in the prayer position to her compatriots when they entered. Thank you, for reminding me of my time in Cambodia and what lovely people live there.

After lunch I phoned the home answering machine to hear that it was working; the power was restored. Wow, a whole 12 hours.

The weather for Sunday morning was forecast to be cold and clear. I communicated with the running group on Saturday as a reminder of the run and with information and suggestions about cold weather running. The group is open to all and while people register on-line at Peak Performance, there is no commitment to show up. (The only commitment is a personal one, to do it or not.) I'm never quite sure how many will be there, and yesterday with temperatures in the high teens, we had 12. Thank you for coming out.

The Sunday paper reported 95,000 Mainers were still without power. One of our group members had e-mailed from his office that he was still without electricity and facing the daunting situation of draining pipes before freezing. Others I know were stranded inland without power. I felt so lucky to be out there, warm and invigorated, and looking forward to the ten-mile workout with the hills of Spurwink and Scott Dyer Road.

The ice covered landscape made for a beautiful scene, especially when the sun came out and created a sparkling winter wonderland. Sunday was a beautiful morning for a run. Unfortunately, much of the course we ran in Cape Elizabeth appeared dark and quiet except for the hum of generators, some loud and cantankerous, others less noisy and assured. There was serious damage along Sawyer Road and the utility workers were out on Eastman. The whole time I kept repeating my mantra of good luck, fortune, and gratitude.

There's a bronze statue of Joan Benoit Samuelson in front of the Cape Elizabeth Public Library at the top of Scott Dyer Road, running and wielding the US flag as she did on the track at the 1984 Olympics in Los Angeles when she won the gold medal in the first ever Women's Olympic Marathon. I salute that image every time I pass it, thanking Joanie for all she has done for women's running. Yesterday as I made my way by, my sense of gratitude and privilege was especially acute, knowing all that I have to be grateful for here in my life; running with friends, planning for success, and being truly gifted with abundance - a warm home, food, health, and family.

I'll say it again, "We are so lucky."

Worth Repeating

2008-12-10T22:13:00.000-05:00

Last week before our first group run, I sent an e-mail to the group about what they could expect in terms of the area, facilities, weather, etc., in case they'd never run out in Cape Elizabeth. I thought I'd make it public here for newcomers to our group and to serve as a reminder...

"Not only does a group this size command respect, it too has a responsibility to demonstrate respect to the town we are visiting. Here are some guidelines I am going to lay out now, so we don’t get bogged down on Sunday morning....

Safety First – When we head out en masse, please run on the left side of the street, facing traffic, and be cognizant of running too many abreast. Route 77 has a sizeable breakdown lane making it tempting to run side by each; but be smart, and please stay out of traffic. And by all means, assume motorists can’t (or don’t) see you. If it is overcast or snowing, wearing a reflective vest is a fabulous idea.

Rest rooms/Facilities – There are none, so take care of yourself before the run. We will head out at 9:00 a.m. The Public Safety building on Rte. 77 has a public restroom; the IGA might have one; there’s a gas station on the corner of Scott Dyer Rd. that might have one....on the course, Spurwink Church has a fenced-in porta-potty and we might pass one restaurant/coffee shop. You get the picture. If you miss the civilized options, remember, discretion is always a good thing.

Weather – Yeah, it’s December in Maine and we might get some unfriendly weather. Use your judgment. I certainly plan to cancel if it seems unsafe to drive, but will run in most conditions. If you attended the Team Nor’Easter Social this past Wednesday and heard Pat Charette’s talk, you know about “Muscle Confusion Training” - training in anything to be prepared for that something the day of the big event...Footing could be tricky. In these cases, it’s wise to just take it easy and enjoy the company. What to wear depends on the temp and your personal preferences – hat or ear warmers, gloves or mittens, thicker/cold weather tights or wind pants over an under layer, technical layers on top, wind breaker.....you will warm-up, trust me. Try not to overdress. It’s a matter of trial and error to figure out what is best for you. This course can be windy on account of the ocean exposure.

Hydration – Do not be fooled by cooler temperatures. You are a runner and need to drink a lot of water every day no matter what you’re doing. Period. There will be water on the course and refreshments after the run, courtesy of Peak Performance Multisport.

Warming Up / Cooling Down – Due to the potential for cold temps, we won’t be hanging around too long before or after the run. Before you head out, you could do some light jogging and “dynamic” stretching, that is, exercises to get your blood flowing and your body temp up without risking injury - squats, inch worms, straight-leg kick outs, heck, even good old fashion jumping jacks. After your run, it is good to do some more static type stretching, poses you hold for a minute or two.

Housekeeping – There will be a roster to check in and to check out. Because I’ll be running as well, I need you to indicate if you leave before I get back. I want to be sure no one gets left out on the course. Before we get started, I’ll outline our specific plan and route distances, and help you get organized by pace.

First Mid-Winter Group Run, First Snow

2008-12-09T20:40:00.000-05:00

We launched our Peak Performance Mid-Winter Training Group this past Sunday, as the first snow fell on the greater Portland-area. Cape Elizabeth was pleasantly quiet for our 9:00 A.M. start, and our group was a very spirited 13 runners. In the weeks before the run, nearly 40 people responded to the open invitation to get together on Sunday mornings throughout December and January. Most are in-training for the Mid-Winter Classic 10-miler on February 1st, (check out the course here) but it is certainly not a pre-requisite to joining. Every week will be a new adventure with different faces!

Paul and I had put out two waterstops along the 10-mile course, and we had bagels, fruit and gatorade for the post-run. At the beginning we introduced ourselves, most for the first time, and talked about how long and fast we planned to run that day. I also let people know my preference for training on the course in a clockwise direction, at least for the first few weeks. We'll definitely run the race course several times, which is counter-clockwise, but I think it's harder; the downhill first mile can be deceiving for first-timers; legs aren't warmed-up for the hills in miles two and three; and I just like running it clockwise! It's an awesome run to build base and strength and to get familiar with the territory.

We had a range of paces and distances covered - Justin was probably running a seven minute pace for seven, and we had a couple at ten minutes; six-miles was the shortest leg, and six of us ran the ten miles, Pat and Rick for the first time! I love firsts, especially in running accomplishments. Kudos gentlemen.

The snow was certainly not a deterrent, altough it did get too chilly to hang around too long afterward. Dry clothing was a saving grace!

So there you have it - our inaugural mid-winter group run. It was really pleasant and I know the folks who made it out were definitely glad they did. Hope to see you next Sunday.