Dopey Challenge

The Goofy/Dopey Challenge will be here soon! I can't say this has been the greatest of training cycles, actually it has been a terrible training cycle! From being sick to having my foot give me problems, it has seemed like a never ending battle to finally get to taper time. I've been grouchy enough these past few months that I don't think anyone will notice it is taper time, haha! I honestly don't know what is going to happen that weekend but you can be sure that my stubbornness will manifest itself many times. Nevertheless, it is Disney after all, and I will enjoy racing with all the other Mickey Mouse lovers! Let me clarify that I will be running the 5K and half marathon at an easy pace. I will be racing the full...still dreaming of that BQ. It most likely won't happen at Disney but I have to at least start out with that mentality and they do have a 3:45 pace group so... On a happier note, my run group, NEXT STEP Performance Training begins Jan 21. I will also be coaching with some others down in Myrtle Beach beginning Jan 6. I'm very excited about these opportunities! Fit-tastic begins in early March so I'm gearing up for some busy months ahead. Thank you for your time...now get out there and exercise!

Fit-tastic Completed and Other Interesting Things!

Since my last blog many things have happened:

The fall Fit-tastic season finished and several ran in the Monster Dash 5K at CRW. They did a fantastic job! I was very proud of them! Several have made a commitment to continue running! Yay!

I was a "medaler" (handed out finisher medals) at the Myrtle Beach mini marathon. I had a great time! It was neat to see people crossing the finish line and accomplishing various goals. For all you racers, just know this, there are many things that occur at the finish line that we have no idea about...cleaning up vomit, proposals, medic assistance, etc. It was a wonderful experience!!

 I competed in my first relay race. Jackie, Ed, Ronnie and I were on the marathon relay team for Capital RunWalk at the City of Oaks Marathon. It was a different but fun experience. Our team finished 15th overall with a time of 3:34. Not too bad for a bunch of oldies! haha! Blue Ridge Relay here we come!!

I did my first 20 miler of my marathon training plan yesterday. Only 8 weeks until the Dopey challenge! I'm so excited to be racing again at Disney! I've gotta start choosing my racing wardrobe! 3 different days = 3 different shoes, 3 different outfits, etc. What fun!!

NEXT STEP Performance Training begins again! January 7 is the information and registration meeting! Check out the information on my FB page. Email me with any questions!

New things I've been doing during my training include:

1. Using 5 hour energy during my long runs (I will use this during races too)

2. Taking a caffeine pill before my long runs

3. Wearing compression socks and sleeves (during long and short runs and sometimes none at all) I like them!

And, last but not least, a new opportunity for coaching...this one at Myrtle Beach. If all works out, I will be part of a training committee with the Grand Strand Running Club to help train beginner, etc. runners for a target 5K race in March. I am very excited about this opportunity!!

Thank you for taking time to read! Remember: Run hard when it's hard to run!
                                                                                                          

Team 1: Lindsey, Candace, Barry, Dunford

/Team 2: Jackie, Dawn, Ed, Ronnie

Upcoming Races and New Logo

Fit-tastic group is doing well. The target 5K race is the Monster Dash at Capital RunWalk on October 28. I'm excited to see how the group does. It is neat to hear many of them comment how much they can tell they have improved and how much easier it is to run than when we began. I have officially begun my marathon training. Disney is only 3 months away so I better get busy. I have to increase my own endurance and get those 20 milers in. After the Monster Dash, I will have a couple other races before Disney. I'm running my first relay with some of the runners from CapRun. The City of Oaks Marathon Relay is early November. Then the 8K at Myrtle Beach is Thanksgiving Day. I will once again try to lower my PR at this race, take a nap, eat some turkey, and then go night shopping with all the other crazies at the beach. I don't usually race in December, but I'm planning to run the Jingle Bell because it is early December and won't interfere with the last weeks of training before the Goofy/Dopey Challenge. Speaking of Disney, I have to plan 3 days of racing and what to wear, not to mention the shoes...This will take some thought. One last thing, I have a new logo for NEXT STEP. It's very cool! My next run group will be after Disney, around the 3rd week of January. I'll post details at a later date.

Happy running and when you face those down days, just hold your head up and realize that's what it is, just another day and it will pass. Consistency in training is important! I have to remind myself of this quote a lot (I have it at my desk too) "It's hard to train for a marathon, but it's even harder to not train for one."

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)