Run Smart, Run Long...

Do you want to run for a long time? I'm not talking about doing an ultra race (those people are crazy...haha)...I'm talking about running for the rest of your life. In order to do that you have to run smart and learn from your mistakes and realize it's okay to make a change.

I like to think of myself as a seasoned runner and in many ways I think I am but then something happens to knock me off my pedestal. You see, I've been pretty stubborn my whole life and if you knew my mama, you'd know the apple didn't fall far from the tree. Anyway, that stubbornness has helped me in more ways than just running, and, yes, it's also gotten me into quite a bit of trouble-even as a "mature" adult. Being stubborn, I will push through injuries until the last minute and then let them heal, run those "junk" miles to hit my weekly goal, etc.  But then my body rebels and reminds me that although I am in the best shape I've ever been in, I am almost 42 years old and can't quite do what I could were I in my 20's.

I will make an assumption now that most runners are like myself and set pretty lofty goals, realizing they may not ever reach some of them. We don't always share these goals with others but they are there nonetheless.

Did you know that you CAN actually run too much? I didn't think I would ever say that but recently, I realized you can actually run too much and then, guess what, your training will begin to falter and you may not even realize why until it's almost too late. Don't get me wrong, I love running as much as ever (I can talk about it all day if you want to) but it is important for you to sit back and take stock every now and then to see if you need to make a change. My body made me sit back and take stock and I realized that over the past month I have been running too many times a day, not having a true rest day when needed, and when I finally realized that, I made some adjustments. One of those adjustments was hard to say goodbye to but necessary for my personal training not to suffer any longer. The difference in my training mileage over the past month was a deficit of 10-15 miles per week. I couldn't believe I had gotten that far behind. My August mileage was the lowest I can remember in at least 1.5 years. Not good...Yep, I cried when I saw the numbers...that's how important it is to me. Nope, some of you don't understand me, it's okay, just keep reading.

So, maybe it is time for you to sit back and think about your own training. Some things to think about-I put my answers for you to see: 

1. are you tired even after a good night's sleep? Yes
2. has your nutrition been lacking? Yes, I've gained about 5-7 pounds this summer
3. are you able to complete your scheduled runs or do you have to cut them short because of fatigue? I've had to cut some short
4. do you have some aches and pains that weren't there before?Yes

Okay, pity party over! Marathon training begins October 1! Until then I will be building my base to 45-50 miles per week.

Run Smart! Run Long! Thanks for reading!!

The shoe review of an addicted runner...I only have 15...

Yes, I own a lot of running shoes but you will come to understand they all have a different purpose for me. I have a neutral foot and enjoy wearing minimalist shoes even during my long training runs. My feet do very well with the lighter weight shoes. I wear racing flats for training shoes but it works for me.
I am probably termed a Brooks girl but wear Saucony and Mizuno brands as well.

Here is my personal shoe review of my trainers and racers and even one shoe that is a loser...

Beginning left to right in the back:

Row 4: These shoes are on the way out, I don't wear them too much anymore, except for some junk miles or when the weather is muddy.

1. Brooks Launch: A nice trainer shoe, I just can't wear them over 7 miles or they hurt my feet.
2. Brooks Pure Connect: A minimalist shoe that I am trying to like. It's been a hard sell. My mind isn't made up on this one yet.
3. Mizuno Wave Rider 14: A trainer shoe I used to wear all the time before I switched to Brooks. I love the hard feel on the bottom.
4. Mizuno Wave Rider 14: See above description

Row 3:

1. Brooks Green Silence: These shoes are really racing flats but I use them for my training. Proud I have almost 643 miles on these shoes!! I love, love, love them...and they are going to quit selling them. Boo!!
2. Blue Brooks Green Silence: I just call them blue to distinguish from the black and purple ones. Same as above
3. Saucony Kinvara 3: These may be the replacement trainers for my Green Silence when I can't buy them anymore. These remind me of the Mizuno Wave Riders with the hard bottom. Love them!
4. Purple Green Silence: Still in the box waiting to use. 

Row 2:

1. Mizuno Ronin 3:These I call my "loser marathon shoes" because they let me down in my big qualifier marathon and therefore they will never grace another "big race" again! Loser!! Thanks a lot!!
2. Brooks T6 Racers: My 5K and 8K racing flats. They make me feel like Dorothy in Wizard of Oz and I pretend I can move fast! Sometimes I actually do haha.
3. Saucony Fastwich:My 5K racing flats I wear sockless. It is a different feel and I enjoy racing with the wind running through my toes.
4. Mizuno Ronin 2: My yellow Mickey marathon shoes. These have done well for me in long distances and I'm not done with them yet!

Row 1:

1. Nike Zoom Spikes: I wear these sockless at the track meets during the summer. They make me feel fast!
2. Saucony Kinvara Trail: Since I'm helping coach Cross Country this year, I figured I needed some trail shoes. These are more minimalist and crossover to run on asphalt as well. I've enjoyed them so far.

So, there you have it. I wear the Brooks Green Silence, Blue Green Silence and Saucony Kinvara 3 mostly. 

I do have a pair of Mizuno Wave Riders down at the beach for the time I actually decide to run on the sand. Not sure when that time will come but the shoes are there waiting.


Hope you enjoyed my little review. I think I have all different terrains covered but if you can think of another kind of shoe I need, just let me know...:)

Step back mileage...necessary but not always fun...

I must admit that being in a "step back" mode for the past 2 months has been a little difficult. I'm really only stepping back my mileage every other week but I don't necessarily write down what mileage I will do each day like I usually do. I know how many miles I want to run each week but I'm trying to enjoy it nonetheless. It is hard to not run your regular mileage and when I try to explain this to others...they just don't understand. It still amazes me at how much I actually love running! Yeah, I know, you think I'm weird but oh well...there are worse things to be addicted to right? 

I've been having some pain down my legs when I drive and the doc said it was probably a pinched nerve. I have some anti-inflamatory medicine and I can tell a huge difference after just 2 days. It has not affected my running pace at all...just uncomfortable when I drive. Good thing I have a high tolerance for pain!

I will soon be ramping up my base mileage to 50 per week and then comes the marathon training in October! I'm looking forward to writing my own training plan this time around. Bobby coached me for a year and a half and I know I will refer to the plans he created for me too. 

It seems I do something with running almost every evening. I have my run class 2 nights a week, CRW run group on Tuesdays, XC team practice on Tuesdays and Fridays, and Godiva track meet on Wednesdays.

Fun times!!

FYI-I have developed a 4 week training program for beginners or those wanting to get back into regular exercise. I will meet with you personally to explain all the details and get you started. If you are interested, send me an email. dawnwhiterunning@gmail.com

That's all for now...Happy Running
The Olympics are soo soon!! Will and I leave August 1. We will communicate via facebook while we are gone...

Ahh...the heat...

Hydration is important in a runner's life and so much more so when the temperature creeps up and up. Just drinking water while you run is not good enough. You need to stay hydrated throughout the day and night. Planning ahead will eliminate lots of problems.
I like to carry my hand bottle filled with Gatorade or water and a wet bandana with me while I run. It gives me a little bit of relief as I dab my face. Sprinklers are a help too!

So, my run class is going very well. We are slowly building up their endurance each week. Several comment that they can see improvement and of course, this makes me very happy! We have about 6 weeks until the 5K, I can't wait to see how they do.
Happy Running to you all!

The cutest Runner Girl!

2012 Summer group (minus 3)

NEXT STEP Performance Training

I never thought I would have my very own run class but that is exactly what has happened. I have 17 participants and from what I can tell, they are having a good time. We are beginning a 9-week program that ends with a 5K run. My desire is to teach these runners how to slowly build up their base in order to accomplish the running goals they have set for themselves. I am teaching them how to stretch before and after workouts, my nutritionist is coming to share with them in the next few weeks, and they receive unlimited encouragement. I truly believe each one will be able to look back on our training time together and see much improvement, if they have followed the training plan. 

Remember this, "If you are going to doubt something, doubt your limits."

If you are reading this and want to take the NEXT STEP, please contact me for more information. It only takes a few small changes to make a big difference!

Komen Global Race for the Cure and D.C tourists

Will and I had a great time in Washington, D.C. this weekend. We try to visit our nation's capital once a year. Of course, if a race is involved, I am very happy about that! After a long ride and a lot of rain, we finally arrived on Friday and checked in at our hotel. The race was Saturday morning so we left bright and early for my warmup time. The starting line was near the Washington monument and the race went around the city and ended at the National Mall. I was trying to place in the top 5 for my age group and post a better time than last year. I ended up placing 7th out of some 340 women aged 40-44 but my time was better by almost a minute. Yay! Now time for sightseeing...

After breakfast and a change of clothes off we go to the National Art Gallery. While I don't particularly like art museums, my history buff hubby fills in the details about these pieces of art and who these people were, so it wasn't too bad. It was pretty interesting actually. We ate at Ebbitt's Grill for dinner and walked around the monuments afterwards. Our visit to view the White House was a little different this year. Usually, there is the one lady that has been demonstrating since 1981 but this year there was a large group and 2 other single men demonstrating for different causes. What those causes were, I couldn't tell you. I read their signs but couldn't figure it out.

I always look forward to my early Sunday run around the National Mall but this year, I just had to add in a detour to the White House to see if all the demonstrators were still there. Only the one lady and about 4-6 policeman were around. Bummer...It was a great run around the monuments and then we went to the new Martin Luther King, Jr. memorial. It was awesome and if you go to D.C.  you need to stop by. I will post some pics of it below.

Home is a great place to be. We have been gone the last 3 weekends and I am looking forward to being here for a while-at least a week or two anyway.

This week is a week of endings and beginnings. It is the last week of Fit-tastic at Capital RunWalk and the beginning of my own run group in Garner with NEXT STEP Performance Training. I will blog about my run group after Thursday, which is our first training session. I am proud of the Fit-tastic group and excited to see how they do in the 5K on Saturday.

Happy Running!!

USA Masters 8K Championship

The good thing about being a runner who is constantly training is that if you decide on a Tuesday evening to sign up for an 8k Saturday race, it's not really a big deal. Of course, if this had been a marathon, I wouldn't have signed up. So, I get this email from USATF about the 8K National Championship to be held in Williamsburg, Va. on Saturday and the deadline to sign-up is Thursday evening. I looked over the entry requirements and saw that the only thing I needed was to be a USATF member, age 40 and above. There was no other requirements. Hmm...I thought, this would be a good opportunity, I know I won't win or even come close but still, I would be lumped in with the other elite master runners there that day. Cool! Let me assure you, in no way do I count myself as an elite! So, I talked to Will and signed up. We arrived on Friday in time for me to attend packet pick-up (yay for PPUD!!) and then I had to attend a "technical" meeting that evening. The purpose of this meeting was to discuss the rules that applied to the USATF runners. We had a different bib than the other runners and we also had to wear a bib showing our age on our back.  

There were about 1,900 runners for the 8K but the USATF runners were able to line up in the front. We also had our own tent and our very own port-o-potty. You know I was excited about that!! There were several teams racing in the master championship. It was pretty awesome standing around and seeing these teams dressed alike and encouraging one another. I'm hoping CapRun will be able to participate in this sometime, too! So, the race begins and as always, I have my own thing to do. I'm racing against myself and trying to reach my goal for that day. But, there is something about being passed by some men wearing a bib that says age 70-74. Umm...okay. Alright, back to my goal, I enjoyed the run and was able to stay focused to finish in 39:05. That is 1 minute slower than my 8k PR from last November so I was pretty happy with that. The finish line was on a track. We ran 3/4 the way around and finished on the 50 yard line. As usual, the volunteers were so encouraging and helped make it a great race. 

The results: My age group is 40-44 and there were 15 racing. I finished 15th. Yep, dead last but, still got to go to the elite tent and use the potty haha. In the regular race there were 132 in my age group and I finished 16th. This number sounds better. Here is the link for the Masters results. http://www.usatf.org/events/2012/USAMasters8kmChampionships/results.asp

I must add this little tidbit, even though it has nothing to do with the 8k but, at the technical meeting the Boston marathon race director was there to help out. Dave, I hope to participate in your race one day! 3:45 is still within my reach. Let's do it!

Thanks for reading! Don't forget my beginner running group will begin soon! There is an informational meeting May 31 at Buffaloe Lanes South 6:30pm. 
Email me: dawnwhiterunning@gmail.com for more information. See you there!

After the race...

 

                

My cool USATF coat!