Cosmically speaking...

It has been a little cooler outside for running.  Today was absolutely perfect!  The right temperature, humidity and breeze.  The great news is that deer fly season seems to be almost over!  I don't want to say that too loudly, lest those little winged devils hear me, of course.  As always, the good and the bad seem to go together. It also seems that the fireflies are waning as well. Last night the monthly 24" McMath telescope was in fine viewing form at Peach Mountain.  This is a monthly event, dependent on a new moon so that there is a dark sky, and no clouds.  Last month there were too many clouds, but fireflies made up for it by putting on a spectacular show.  This month there weren't many fireflies, but happy astronomy buffs, including me, were able to see star clusters, nebula, galaxies, and even a comet through numerous scopes, as well as 22 satellites and 7 shooting stars.


I've read a lot about the "runner's high", thought to be caused in large part by endorphins, among other factors.  I know that when I'm on a long run I experience what has been phrased nicely by Sarah Willett, "On almost every run, and certainly the long ones, there are periods of contentment or reflection when one is on automatic pilot and the terrain goes past unnoticed."  I also experience this same contentment and reflection when staring off into space, literally, at objects hundreds of light years away.  I wonder, What happened when the light reaching my eyes left its source?  How did we come to be in this place, and time, and is the recent scuttlebutt about Einstein's theory needing some more thought going to pan out?  Generally speaking, my endorphin epiphanies are a little more terrestrial, but it is a good idea for all of us to periodically take some moments to think of life on a bigger plane.

Einstein's Theory of Relativity

Até amanhã... 
7/31/11 - 2.0 miles | 22 mins | 5.0 mph | 213 kcal

Owl-leleuia!

Eastern Screech Owl

I heard a car coming behind me a little faster than he should have been going on the recently re-stoned road. I had to take an evasive maneuver into the shoulder undergrowth near one of the heavily wooded swamp areas about a third of the way into my run. I'm no fan of walking in the weeds, where the snakes, snappers and sundry insects reside. Of course I was angry that the car that didn't move over, but I was still looking down to avoid stepping on something unsavory. Woot!  A huge bird let out a high pitched Skaaa---eeeeeeeeech about 10 feet from me, and then flap, flap, flap, up into a tree!  To be honest, I'm not 100% sure whether it was the bird or me who made the Skaaa-eeeeeeeeech sound.




After my heart rate returned to the less than 200 beats per minute range I realized that either I was getting a letter from Hogwarts or I was privileged to wake up an owl who was resting in a recently fallen tree.  By that time I was about 50 yards down the road though, I had sprinted so fast.  There are many owls in this area.  After looking at several sites detailing birds native to Michigan, I believe that the bird I saw was the Eastern Screech Owl. I was also amused to learn that a gathering of owls is not a flock, but a parliament. :) I've seen and heard them at night, and there are several owl-watching groups at some of the local parks and sanctuaries.  But it's unusual to have a sighting during the day.  The last time I saw an owl when the sun was still out was a couple of years ago when my kids and I stopped to look at one perched on a telephone pole along side the road.  Truly, I had no anticipation of nearly running into one this morning.


I thought all the way home from my owl-encounter about my snide comments regarding those folks who prefer to run treadmills rather than the back roads.  Hmmm... there is something to be said for the safety of a nice owl-free workout room... but then I wouldn't have seen an owl!


Até amanhã... 
7/30/11 - 5.3 miles | 1 hour 8 mins | 4.6 mph | 582 kcal

Life is for living!

One of the greatest pleasures I get out of running is being outdoors, especially on a beautiful day.  Don't get me wrong; I have the utmost respect for anyone who can tolerate running on a treadmill or elliptical in a basement or gym. But, for me, there's something special about feeling the wind at my back and viewing another spectacular sunrise or sunset. This evening was one of those times when all the elements combined for a memorable amble.


The neighborhood I live in is a fortunate one, situated on a beautiful lake of clear water, surrounded by rolling wooded hills. Best of all, there is a wonderful propinquity among the folks who live here, born of appreciation for the environs and for each other.  Most of us have known each other for years.  It's a good feeling.


This past week while I was in NY our neighborhood unexpectedly lost one of its longtime members, the second in as many months. The axiom stands that we seldom appreciate what we have while we have it as much as we do once it's gone. Tonight after my run I snapped the photo to the left of the sunset on the lake that my neighbor won't see. What's important is that we're here, we can see sunsets, and  we need to be sure to take time to enjoy them.  
Até amanhã... 
7/29/11 - 2.0 miles | 21 mins | 5.7 mph | 213 kcal

The Spirit of the Marathon

Thomas Edison said, "Genius is one percent inspiration, ninety-nine percent perspiration."  That one percent inspiration is all important in making sure that the other 99% actually happens, whether genius, fitness, or accomplishment of daily affairs. Seriously, every morning I wake up and think, "I don't want to do this."  Today was the 46th day in a row that I thought that exact thought, and did it anyway. :)  Staying inspired goes a long way to generating the 99 gallons of sweat I've perspired so far these hot summer mornings!  What's even more inspiring is finding out how many folks I know who have found a way to overcome the I-don't-wanna's and do it anyway.  Today I learned that my brother-in-law's sister is working on her second marathon.  Go Mary!


If you need a little extra inspiration be sure to watch the documentary Spirit of the Marathon.  I can barely utter the thought in the recess of my mind that I also want to run the Chicago Marathon, as the folks in this documentary do, but having seen that film, I know it's possible.  Stay healthy, keep training, channel the I-don't-wanna thoughts into just-do-it accomplishments... truly this is the spirit of the marathon, OUR human spirit.  

The Spirit of the Marathon 

Até amanhã... 
7/28/11 - 2.0 miles | 23 mins | 5.1 mph | 218 kcal

Let sleeping dogs lie

We've all heard the old adage "let sleeping dogs lie".  At my sister's house this takes on a whole new meaning! 

Blizzard, Lightning and Rose

Upon entering one must be careful to tread lightly lest the couch potatoes pictured above accost the venturer with a deafening cacophony of over-enthusiastic barking.  While everyone else seems to enjoy this canine clamor (I respectfully reserve comment) when the dogs are huge creampuffs as in the case of Blizzard, Lightning and Rose, it's a whole different matter when you are well into a long training run and you are suddenly accosted by a low growl or large yap barring your way or nipping at your heels.  Although I do my best to check my route ahead of time for dog threats, every avid runner and bicyclist knows that maverick dogs are always a possibility.  I had the misfortune to be involved in bad dog incident as I child.  My human friends and I were not hurt, but we watched the mad dogs kill one of our beloved pets.  My grandfather taught all of us kids in the neighborhood some very helpful techniques to stand down a mad dog.  Later, as a teenager, I attended dog training classes to learn how to keep our little pack of sled dog huskies and samoyeds in check.  Even with this knowledge, I retain a very healthy respect for stray dogs, and a very aggressive stance against owners who do not appropriately restrain their animals.  


There are a lot of ways to become injured while participating in sports.  Common sense precautions will go a long way to ensuring that dog bites aren't one of them.  Below are some tips from WikiHow that will help you avoid unwanted dog encounters.  

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1. Take precautions against dog attacks.  Most dog attacks are the result of insufficient containment of the dog, or poor training, i.e., bad owners, or taunting.  Unfortunately, the world will never be rid of bad owners, so it is wise to be prepared.  Common sense should tell you not to aggravate any kind of animal.  Please teach your children.

• Avoid smiling at the dog.  You may be putting on a friendly face, but an aggressive dog sees you baring your teeth for a fight.

• Dogs that are chained or tethered to a stationary object for extended periods of time are more likely to be aggressive, so do not come within their reach.(1)
  

• Do not taunt a dog, even if you think it can't reach you.      

2. Look for warning signs.  Most dogs are not aggressive but rather just curious or defending what they perceive as their territory.  It is important to be able to tell if a dog is just playing or is being truly aggressive.  While some breeds have been singled out as being particularly vicious, any mid-size and large dog breed can be dangerous (poodles, terriers(2)) so do not ignore warning signs because you think a certain breed is harmless or friendly.

• If the dog approaches you with its head held high or low, it is probably not going to attack.  A dog whose head is level means business.

• A loping gait means the dog is playful and checking you out.  An even, steady run means business.

3. Have a Block.  You will need to block in case of a dominant move, and NEVER HESITATE!  The dog will see this as a sign of weakness.  If this dog is in the sliding zone (zone where the dog is slowly becoming harder to tame) and/or is bearing its teeth, use your leg or a stick or something around that is a size to block the dog's teeth from reaching you.
{Personal note:  I carry 2 pound weights in each hand when I run, but I find it difficult to carry long sticks or a broom handle as recommended by some.}
4. Remain calm.  There's some truth to the adage that dogs and other animals can sense fear.  If you panic, you may make the dog feel more confident in his attack, or you may appear threatening to the dog.  Neither of these is a good situation.
{Personal note:  My grandfather taught me to literally say in a low voice, "I am the boss.  You are the dog."  It helps keep you calm, and reminds you the one big message you need to get across to that dog.}

• Control the situation. Remember that most dogs are in subjugation to humans. A commanding "Down!" or "Go Home!" may stop an attack momentarily, giving you time to back away.

• Never run. Running away can awaken the dog's prey instinct to chase and catch animals, and he may pursue you vigorously even if its initial intent was just playful. In addition, you won't be able to outrun a dog if you're on foot. Even if you are on a bicycle you usually will not be able to outrun a dog.

• Assume a non-threatening position. Dogs will assume that you are poised to attack them if you face them head on and make eye contact. Standing sideways to the dog and keeping the dog in your peripheral vision instead of facing them and making eye contact, will signal to the dog that you are not a threat. If you can, fold your arms tightly to protect hands. If this cannot be effected without making sudden movements, keep your arms flat and still by your sides with clenched fists to protect fingers. In dog pack behavior, turning away does not indicate that you are submissive, but rather not positioned to attack the dog.

• Hold your position. Dogs have short attention spans. Often after some barking, the dog will lose interest and go away. Do not appear threatening to the dog, and don't open your hands and arms up to a bite by extending them. Keep your fingers curled into fists to avoid getting them bitten. The dog may come quite close, even sniffing you, without actually biting.

• If you stay still and protect your face, chest, and throat, the dog will only be able to inflict puncture wounds on areas of your body that have thicker skin. If the dog is biting, the last thing you want to do is struggle or pull away, as this can cause open, torn wounds.

• Unless trained to attack specific points, dogs will often consider objects attached to a human to be part of the human (considering it to be flesh being torn) as long as it is still moving/applying force. Removing a shirt or jacket allowing the dog to get hold of one sleeve while tugging on the other can buy you time and allow you to reorient yourself for escape. Opening an umbrella between you and an attacking dog will also confuse it and it will go for the item before you considering it to be an appendage. Umbrellas are also great because the dog will go directly for it instead of the edges, causing it to have difficulty getting a hold.

• If the dog gets a hold of you it will tug and shake the wound inflicting more damage anyway making fighting back your best bet. If you cannot easily escape from its grasp, use your entire body weight on the animal specifically with your knees or elbows. Dogs cannot wrestle and you will break their bones fairly quickly. Get on the animal and concentrate force on areas such as the throat or ribs while minding to keep your face out of clawing/biting range.

• If you are looking for a more humane solution and can manage it, straddling the back of the dog with your partial body weight and applying forward pressure to the back of the neck will immobilize it until help comes and it will be unable to reach around to bite you.

• If facing multiple dogs, going for eyes, nose and limbs will prove most effective versus tackling/crushing one dog at a time. In a pack, they will attack as a group and if they feel they are unable to pull it off, will quit as a group. HOWEVER, if the dogs are not actively lunging for you, DO NOT kick or strike at a dog with your hands or legs unless you have had training in how to do so quickly. The animal will more than likely catch on to your limbs. Throwing rocks and other debris can discourage a pack of dogs before an attack begins.

5. If a dog has locked onto another animal's neck, or human limb, pick its back legs up and hold it in the air.  This prevents it from pulling, ripping and causing any more damage.

{Personal note:  I have to wonder about this one.  I'd try it on my sister's dogs, but then I'd have to touch them...  Seriously, if you pick the big nasty pooch up by its hind legs it seems to me that you better be ready to toss that dog like David throwing the stone at Goliath into the next field before the pup turns and latches onto YOU.  I'd like to see a youtube with a trained professional demonstrating this technique.}

6. Put a cloth over the dog's head.  This can make them let go.

7. Spray the dog with a strong jet of water or air spray.

8. If the dog is biting someone else, do not pull the victim away for the very same reason.  Find a large stick and strike the dog across the back of the neck.  You could also try to force a long object or your arm horizontally in the dog's mouth.  Push it in forcefully towards the throat to minimize damage to yourself.(4)  If you have time, wrap your arm in a shirt or jacket first.

• Don't hit a large dog on the head.  Big dogs, especially mastiff-type breeds have very thick skulls and you will only make the animal angry.(5)  The only place to hit a huge dog that will have an effect is across the back of the neck near the base of the skull or across the sensitive nose.  This may not be useful against huge dogs, but will usually be effective on small or medium-sized breeds.

9. Back away slowly and leave the area once the dog loses interest in you.  Staying calm and stationary can be a real test of your nerves in this situation, but it's the best thing to do as long as the dog isn't actually biting you.

Other tips:

• If you are with a young child, particularly if it is a large dog whose path you have crossed, you may deem it appropriate to hold the child in your arms. If you are picking the child up, do it slowly, and don't look the dog in the eye, especially not when crouching down. Tell the child to stay calm and quiet, and to look at you. Then treat the situation using the instructions noted above.

• Try using pepper spray! Try hitting the face but in case you miss, it might be enough even if spread close to the face or on the body, becasuse dog's nose is very sensitive! In this case repeat over and over, if necessary until the dog stops! Dog senses your fear, but also your determination for defense, except if the dog is really agressive(rabies, an agressive sort,...).

• These instructions are for dealing with one dog, and may work when dealing with two. If you're attacked by a pack of dogs, however, the pack mentality will call for a different response, which is beyond the scope of this article.

• If cycling, dismount and keep the bicycle between you and the dog. This will create a barrier of protection. If a dog is attacking you (not just barking) use the bicycle as a weapon to strike the dog. Holding the bicycle by the stem (handlebars) and the seat, swing the bicycle tire to hit the dog.  But don't lose your grip as you will have lost a valuable defensive tool.

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Até amanhã... 
7/27/11 - 3.2 miles | 36 mins | 5.3 mph | 353 kcal

A zero sum game -- with caveats (or frosting)

Weight loss is a zero sum game.  No matter what diet is the new cool craze, regardless of whether you're eating grapefruit or beignets, at the end of the day the only thing that matters when it comes to gaining or loosing weight is if you expended more or less energy than you consumed.  That's the ONLY bottom line.


I know this because some years ago I experienced it.  After gaining considerable weight over the course of three pregnancies and a sit-down job, I was rolling around with a net gain of 8 dress sizes and more extra pounds than my then eight-year-old son weighed when wearing his winter snowsuit and boots.  Something had to be done.  It took two and a half years to loose it all, but, for ten years now, I've kept it off.  My weight fluctuates a bit; I gain a few pounds over the less active winter months, but I take them off over the summer, and can say with pride that I have this dieting game figured out.


For those of you lucky souls who have never paid much attention to the intricacies of loosing weight in a country with plenty of inspiration to overeat, a calorie is really just a unit of energy measurement.  The way that any food's calorie content is determined is by putting the morsel of the food into a little oven, burning it, and measuring the energy output.  That's what your body does to food.  In the laboratory the energy is measured in terms of heat.  In your body the energy is metabolized as ATP energy, a different way of burning, but the same in terms of energy output.  One calorie as a unit of measurement in a scientific sense, btw, is really 1/1000th of the calories listed on packaging ingredient lists.  That's why I refer to the calories expended during my runs as kcal.


If it's as simple as amount of energy IN must not exceed the amount of energy OUT, then why are 30%+ of the adults in this country overweight?  Why are there hundreds of diets, thousands of diet books, and tens of thousands of diet products?  Why is it so hard for intelligent adults to expend more energy than they consume?  Many factors contribute to our ability to keep this equation in equilibrium. Simply put, food tastes good and is fun to eat.  If we could eat as much as we want without any negative repercussions we could have infinite fun.  As important as quantity is quality.  Our bodies require more than just energy, ie, more than calories.  We also need a variety of vitamins, minerals, and other nutrients that our cells can not manufacture on their own.  Hence, if we eat too much, too little, or the wrong stuff, we just don't function as well as we should.  We slow down, don't feel like exercising, we get sluggish, and that zero sum game goes way out of balance.  


I had an issue with my zero sum game during today's run.  As well as it went yesterday, it went poorly today.  Hmmm.  I am sometimes inspired when with my dear sister to experiment with new and exciting taste treats.  The latest is a delicious combo of cookie dough ice cream topped with whipped chocolate frosting.  Now, I'm fully aware that this combination might sound a bit out of the norm for more traditional dessert connoisseurs, but I guarantee that if you're looking for a sugary good time, this is truly FUN. Or at least it was until I had to get my daily run in.  Suffice it to say that I didn't break any speed records today, and the amount of kcal in definitely exceeded the amount of kcal out.  

Check out another blogger's description of starting up her exercise regimen :)

Até amanhã... 
7/26/11 - 2.0 miles | 25 mins | 4.8 mph | 213 kcal

"Whether You Think You Can or Can't, You're Right"

Who said that?  If you're from the rest of the country you might not know, but if you're from Detroit you already said Henry Ford. The first time I read this quote I was a promising young business woman doing some summertime reading of a biography on Henry Ford.  Ole Henry had more than a few rather interesting ideas, but he was right about building cars for the masses, and he was right when he said:

I really didn't want to run today.  I was still a bit sore from yesterday, and I also had a lot of fun last night at a family event featuring bbq, snacks, desserts, and other treats contraindicated for a good running experience the next morning.  Nonetheless, I thought I could do it anyway, and I was right!  Today I ran my fastest pace so far -- 6.3 miles per hour!


Até amanhã... 
7/25/11 - 2.2 miles | 21 mins | 6.3 mph | 235 kcal

Something hard

Hurray!  Today I ran more than I've run at any one time since I was in my twenties:  6.1 miles!  I'm happy to say that the running itself wasn't all that hard from a cardiovascular standpoint.  With the distances I'm currently running I'm experiencing a different issue.  While I'm here in NY I only have paved roads available to run on, as opposed to the much softer dirt roads I run on back home.  The pavement wreaks havoc with my knee and hip joints.   I was feeling some pain in my hips when I finished this morning and slowed to walk down my sister's long driveway.  My grimacing must have been visible from a distance because by the time I reached the house one of my sister's neighbors called to ask if the runner was okay.  Geesh!  I'm glad they're looking out for the neighborhood, but I'm now also feeling a twinge of embarrassment.


There are some things in life that are very hard.  I once knew a boy who was blessed with extraordinary wisdom.  The first time I saw him he was seven years old, completely bald, the color of a ripe pumpkin, head misshapen by the tumors, chemo, and multiple surgeries attempting to treat the disease process.  He was not able to walk on his thin spindly legs, so he was sitting in a little fire truck that he could roll up and down the hallways of the hospital under his own power.  He had appointed himself with the singularly important job of greeting everyone he saw with a bright smile and salutation to have a wonderful day.  I haven't seen that boy since 1999, but I remain inspired by something I heard him say to a reporter who interviewed him for a television story to raise money for his treatment.  She asked him, "How do you keep going and stay so cheerful with all that you must do to get well?" He responded, "I just get up every day and do something hard."


Every day I get up and think of the profundity of his answer.  Most of us face challenges far simpler than his.  Most of the time we are not in extraordinary physical pain.  It is fortunately rare that we are required to face our mortality on a imminent basis as that young man did.  Perhaps because of our good fortune we sometimes forget that most of the little trials that test us daily are inconsequential in the scheme of life.  Are any of us prepared to truly get up, everyday, and push ourselves to do something hard, as did my little buddy at Duke Medical Center in 1999?


I can't hold a candle to the flame that burned within him.  When the running is tough, I think of that boy, and I think of doing my version of something hard versus his.  If that little seven-year-old could do all that he could do, then I can do this.  And because I can do this, I can do other things that are even harder for me.  I don't know what happened to that little boy (HIPAA rules prevented me from learning his outcome), but I can say that he changed my life.  Every day, I just get up... and try to do something hard.  


Today I made it through 6.1 miles. This week I ran a total of 20.3 miles.  This marks the successful end of my promise to myself to run every single day for a full six week. My total mileage since I started this venture on June 12th is 101.3 miles with an expenditure of 11,394 kcal.  Honestly, it has been hard, but not nearly as hard as what some of the kids I've known have done.  I will keep running.
Até amanhã... 
7/24/11 - 6.1 miles | 78 mins | 4.7 mph | 640 kcal

Flying

Releasing balloons at Hunter's Hope  Symposium
July 23rd, 2011

Today was the last day of the Hunter's Hope Symposium for scientists, doctors, and families who deal with Krabbe's disease. It is a tradition in the final hour of the conference for all of the families to release a balloon with hopes for living children or in memory of children who are no longer alive. It was exactly six years ago that Krabbe's claimed my youngest daughter, so it was especially poignant for me on this anniversary of that day to watch the balloons fly toward the sky, as Julia's spirit flew on July 23rd, 2005. 


Krabbe's destroys the myelin sheathing that insulates neurons so that the messages necessary for our bodies to function can be transmitted properly.The result is that affected individuals loose the ability to walk, talk, eat, breathe... and live.  I reunited with many old friends and made the new acquaintance of many new families who have children with this fatal disease during this year's event.  As wonderful as it is to meet folks who have innate understanding of one of the defining events of your life because they have a similar experience, it is very hard to see more kids loose their function and become dependent on machinery to do what we take for granted.  Looking at all of these kids, and remembering Julia, I am reminded:


Why do we run?  Because we can. If we can, we should... we must. 
Até amanhã... 
7/23/11 - 2.0 miles | 23 mins | 4.9 mph | 212 kcal

Sweating it out

This morning my nephew, who is in the Air Force, and *very* fit, asked me if I had taken my run yet.  We were both up early, dressed in running clothes, and in the kitchen looking for something to drink. "No, not yet", I answered hesitantly, thinking to myself that I sure hope he doesn't ask me if I would like to join him on his run. Way to really look like the old aunt!  Happily, he'd already done his run, and looked no worse for the wear.  I tend to exhibit a serious bedraggled appearance post run.  Eric, however, appeared as though he'd had a leisurely stroll in park, despite the oppressive heat even in the early AM.  There wasn't even a hint of perspiration on his brow!

This got me to thinking about what makes us sweat, how good is it to sweat, and how do you know if you're sweating too much?  If you're wondering the same thing, check out this article by 3 Fat Chicks on a Diet, keep drinking a lot of water, and for those of us who aren't alumni of the Air Force exercise regimen, don't forget the deodorant.

The Benefits of Sweating

Até amanhã... 
7/22/11 - 2.0 miles | 23 mins | 4.9 mph | 212 kcal

Starting off up the hill

In keeping with the promise I made to myself to run every single day for six weeks, I got up far earlier this morning than I wanted to and put in my two miles.  This was after a late drive last night to be sure I arrived in time to attend the Hunter's Hope Symposium in Java, NY.  I've become accustomed to each of the trail idiosyncrasies at home, and was a little nervous about running in "new" territory, primarily because the terrain in this part of  New York State is very hilly.  I knew that the first mile would be all up hill.

It was. 

The good news is that when you run uphill all the way there, you get to run downhill all the way back!  The total time I spent running ended up being just about the same as when I run a flat course.  Best of all, here in the hills, as opposed to there in the wetlands back home, I never encountered even one deer fly.  I was enjoying myself so much on the way back down the hill that I had nearly forgotten the fun I didn't have on the way up the same hill just a few minutes earlier.  Hills, like many things in life, are all a matter of perspective.


Até amanhã... 
7/21/11 - 2.0 miles | 23 mins | 5.1 mph | 213 kcal

Rise and Shine!

The heat wave of the year is on. I've never been much of a fan of air conditioning, preferring the cool gentle breeze of the night.  The operative word is cool, something that was completely missing during the wee hours of this past madrugada.  I'd like to tell you that I rose at 6:30 AM due to my well-rested sunny disposition making me chipper and cheerful to jump up and attack the trails.  Nope.  Really, it was the oppressive heat and tired whir of the fan that caused me to roll over looking for a cool spot for the upteenth time.  I finally decided I'd better get up and get my run out of the way before the risk of heatstroke overtakes the benefit of exercising.   Alas! I may actually need to use the air conditioning today.  As of 8:19 AM the thermometer by my desk already reads 86 degrees, and the humidity 80%. Oh yes, I made the right choice to get the run in early this morning.


Alison and I were discussing what running means to us, the time and effort spent versus the benefit.  We absolutely agree:  no pain, no gain; running gain is worth every bit of running pain. Each morning there are one plus a few more dozen other reasons passing through my mind about why I don't want to get out of the door and do this.  And every morning I am so happy I did.  The knowledge that I can run and that I am able to overcome my inner objections to meet this and other challenges that I face, starts in the morning when I run. I know that I have what it takes to do what needs to be done.


And so, rise and shine!  You will be glad you did.


Até amanhã... 
7/20/11 - 2.0 miles | 24 mins | 4.9 mph | 218 kcal

Four b4 breakfast

Yup, that's right, I ran four miles before breakfast!  Sounds great, right?  I am proud that I got the 4+ miles in, but I have to be honest, I'm not a breakfast person, so of course I ran them before breakfast. Over the years I've looked into this subject a number of times.  There is a lot of research out there supporting breakfast-eating as a health promoting activity.  I believe what I read, too!  Here's a nice example warning for the anti-breakfast group from Lance Armstrong's Foundation:

Health Implications of Not Eating Breakfast

"Consequences of skipping breakfast can include increased likelihood of obesity, decreased mental ability, increased stress and poor nutrition decisions the rest of the day....

"Researchers found that people who skipped breakfast on a regular basis had 4.5 times the risk for obesity compared with regular breakfast eaters. Total calorie intake per day was also higher when participants skipped breakfast compared with when they ate breakfast....

"A 2003 study from the "European Journal of Clinical Nutrition" suggests that breakfast skipping was correlated to other harmful habits, such as smoking, frequent alcohol use and infrequent exercise in adolescents and parents...."

Lordy-me!  I oughta be a chubby, cigarette smoking, dimwitted, stress-ridden alcoholic, based on that synopsis.

Some may agree with at least part of that description as it pertains to me, but truly, overall, I'm beating the odds on most of it.  And also truly, it's a rare day that I eat anything before about 10:30 AM, even when I do get up early.  Today's breakfast, eaten at 10:30 AM, was two pieces of high fiber whole wheat toast, smothered in Jif (eeek -- a hydrogenated sin that entered my cupboard when I wasn't looking!), homemade freezer jam, topped (by my daughter when I wasn't looking) with sprinkles!  


Breakfast of champions.


Até amanhã... 
7/18/11 - 4.2 miles | 54 mins | 4.7 mph | 475 kcal

"Lake Placid moment"

What's a "Lake Placid moment"?  It's when the significant underdog seizes a once in a lifetime moment, marshals every single bit of force within and without, and wins the competition against all odds, as did the 1980 US Olympic hockey team of college amateurs against the Russian pros.  Unfortunately for Abby Wambach and the rest of the US Women's National soccer team, it was Japan who had a "Lake Placid moment" yesterday, not the United States.  I admit to feeling the intense disappointment of defeat after supporting our team, much as I recognize that Japan is a country needing a win.  I try in general to not become overly invested in the outcome of games, but rather prefer to support the idea of playing and staying fit.  Yesterday, though, I felt the pain as we lost after 120 minutes of regular and overtime play, into the penalty shots.  My second favorite soccer team after the US WNT is the Brazilian National team.  To add injury to an already insulted fan, Os Brasileiros also also outdid themselves in defeat.  Their game was an uncanny parallel to the women's game.  They also lost after overtime in the penalty shots, to Paraguay (WHO??).  Result: Brazil was knocked out of the Copa America.  Ah yes, the world has been upended!


What's the lesson here?  In my opinion, it is the entire reason to watch sports, to participate in sporting activities, to invest the mental and physical energy in pursuits that are for "fun" rather than survival.  Soccer, "the Beautiful Game", is an extraordinary metaphor for life.   Playing soccer requires individual accomplishment, teamwork, vast preparation, intense concentration, instantaneous action and well-planned thought.  No one can win all of the time; all losses viewed with proper perspective are preludes to future victories.  I love soccer.


What does this have to do with running?  I still was in the doldrums this morning as I set out on my 43rd morning run in as many days.  Today's run was misery, simply put.  It was extremely hot and humid, buggy, sticky, UCKy out there.  But, I have a goal, and I am not to be dissuaded.  


To the US Woman's National Team (and Abby Wambach in particular): the summer Olympics are a year away, and the next World Cup will be where the American voice will thunder just north of the border when Canada hosts in 2015
To the Brazilian men's national team: the next World Cup will be on your home turf, and you will shine.  
And to me: "You can never win or lose, if you don't run the race."  (~Psychedelic Furs, "Love My Way")


Até amanhã... 
7/18/11 - 2.0 miles | 22 mins | 5.1 mph | 213 kcal

The only thing still moving...

Must be me!  I know that because we already know that deer flies are attracted by motion.  Every deer fly in a 10 mile radius must have been focused on two runners this morning.  My daughter went out for her run earlier than I did.  She was aiming for a very long run, but found that the deer flies had a significantly different plan for her today.  These monsters of the Michigan canopy are so thick that when the sun is behind your back and you can see your shadow on the ground before you there is a visible halo of the swarm dive-bombing your head.  She returned before I went out, and warned me...  

Swarm!
Illustration by Vanessa Brantley Newton

She was right.  All I can say is that I'm happy I only had 2 miles on my schedule for the day.  Happier still, my total mileage for the week tops any mileage I have run in a week since before my oldest child was born:  18.5 miles!  Hurray!


Até amanhã... 
7/17/11 - 2.0 miles | 23 mins | 5.2 mph | 214 kcal

Pacing myself

I was somewhat less than enthusiastic this morning when the post-dawn light permeated my tightly closed eyelids and I realized that Task #1 on my checklist for the day was to run 5 miles. It took some significant mental gymnastics to talk myself into throwing off the sheet and throwing on my non-stiletto sneakers.  I promised myself that I would take it easy, just to get myself to do it.  Remember, Wendy, this is an exercise, not a race.  Just look at the scenery and keep putting one foot in front of the other.


A half hour later I was out the door, and 13 minutes later my phone tracker announced, "One. Mile. Thirteen. Minutes. Twelve. Seconds."  Holy Toledo!  (That's a city located in the O-How-I-Hate state, btw.)  I wasn't only taking it easy, is a 13 minute mile still running??  WAKE UP!


I picked up the pace, lengthened my stride, and to my surprise found that I was feeling pretty spunky.  I kept running.  I took a couple of side paths, and, despite the heat, truly felt at home on the trail.  An hour and eight minutes after starting, I was back at my driveway -- exceeding my goal of 5 miles, and doing more than 5 miles per hour!  Hurray!


Até amanhã... 
7/16/11 - 5.8 miles | 1 hr 8 mins | 5.0 mph | 647 kcal

Russian running shoes

I have a very old pair of sneakers, hand-me-ups from my daughter, really, that I use to run.  Tomorrow I will run a full 5 miles in those old shoes, more distance than I have run in one session for a number of years!  While I'm running, I intend to think very hard about the Russian women running in this video clip, just in case I'm feeling like my 5 miles is a little too difficult.  Oh yes, it definitely could be worse!  If the Russians don't motivate me through the full five, then I'll concentrate on the Australians.  

Check this out!

And... if that's not  bad enough...

Look at this too!

Ready, set, RUN!

Até amanhã... 
7/15/11 - 2.0 miles | 24 mins | 4.9 mph | 220 kcal

Dear Abby... How best do I run?

"Yeah. It's not going to be easy. It's not simple. It's hard work.... My advice to any newcomer is just to be patient and to work as hard as you can, because if you work as hard as you can, you won't be able to look back with regrets."

So says Abby.  Abby who?  Abby Wambach, of course.  Dubbed by USA Today as one of this "country's most dramatic athletes" after her stunning goal against Brazil with only one minute of play to go in Sunday's quarter final, and then again against France yesterday with a stellar header to win the semi final.  Now we wait, holding our breath, until the final against Japan on Sunday.  GO USA!!!

Abby Wambach, hometown Rochester NY, where she scored her 100th career goal!

How can we best support our team there in Germany while we're here in the USA? Those of us in training for whatever sport or life endeavor should listen closely to Dear Abby's advice and do what the team is doing.  Focus, work hard, and patiently go forward so that when we reach the next match we have no cause to look back with regret.  And, be sure to take some time off from every other activity this Sunday, 2PM EST, find some kindred souls, and watch the game (ESPN, ESPN3, Galavision)!

Até amanhã... 
7/14/11 - 1.4 miles | 17 mins | 4.7 mph | 150 kcal (trying out a new course to add to my 4.0 mile venue in prep for Saturday's 5 mile run)

The frosting on the cake

In my opinion cake exists for one purpose:  as a vehicle for frosting.  :)   I share that sentiment with many members of my family, especially my daughter, and with my BFF, Mary, who happens to write a wonderful blog about food.  Recently she invited me to join her on a Frugal Floozie Friday mission to the Cupcake Station in Ann Arbor.  Instead of alcohol intoxication, we experienced a sugar-born euphoria off of $.25 frosting "shots" -- true bliss!

Read about our Frugal Food Floozie Friday Cupcake Station experience!

What could be more fun than enjoying tasty food with best friends and family?  I know this is hard to believe, but I had a similar "frosting" moment this morning while running.  The weather was perfect... bright blue sky, 65 degrees and breezy... I was running well and feeling great.  I've had my fair share of cupcakes lately, and I've been able to not only enjoy eating them because they taste oh-so-good, but to eat them relatively guilt free because I'm exercising enough to not stress when I periodically eat treats.  Best of all, my fitness is improving so that on days like today, exercising is actually *fun*.  Is it as fun as sitting and and slurping frosting shots??  Not yet -- but soon.


Até amanhã... 
7/13/11 - 2.0 miles | 22 mins | 5.2 mph | 214 kcal

"There is something about the American attitude to find a way to win."

Amazing victory:  US beats Brazil -- Women's World Cup!

U.S. head coach PIA SUNDHAGE On the drama of the match: “I have no words. Phenomenal. The goal and then the PKs. Someone is writing this book. There is something about the American attitude to find a way to win. Unbelievable.“  http://bit.ly/nOe5t5  


Oh what a victory on Sunday for the US soccer team at the women's World Cup!  Truly, it wasn't the prettiest game ever played.  Controversial calls, team dragging, a 2 - 2 tie... winning on penalty kicks.  It would have been so easy for the women on the US team to lay down and give up in the face of the Brazilian futebol megalith.  But our team kept going, and as Pia Sundhage said, "Phenomenal. ... Unbelievable."

Ali Krieger shooting the winning penalty shot against Brazil
Follow our team at ussoccer.com

~ - ~ - ~

This morning was a tough run for me.  Hot... buggy... tired.... I was scheduled to do three miles today, and had completed 1.4 miles at the 15 minute mark, when I was surprised to see some county construction equipment preparing to regrade and oil the road.  Despite the morning heat I had been clipping along at a decent rate of about 5.6 mph, and didn't want to break my stride, so I decided to sprint quickly past them before they began.  I got the nod from one of the workers to pass quickly, so I fired up my afterburners and ran at my top speed about 3/10's of a mile to the far side of the trucks.  


Whew!  That felt good!  I slowed back to my normal pace, and was feeling quite proud that I was going to be able to report some astounding time due to that unexpected mid-run dash, when I started feeling a little sick to my stomach.  Another tenth of a mile and I knew that I had to slow to a walk. Between the hard sprint, the fumes from the construction equipment, and the heat, I was overcome by nausea.  


Fitness has a fickle stomach, I've decided.  I've read about this happening sometimes to runners who push too hard, but it had never happened to me before.  Now I know.  I walked slowly another 2/10's of a mile, until the nausea passed.  I then jogged slowly home.  I thought a lot about the women of the US Soccer team, and how they must have been feeling after running themselves ragged for 122 minutes when Abby Wambach scored the latest goal in Women's World Cup history -- YES!  I couldn't do that, but I CAN do this, and I did.  I learned a lesson today about the very thin line of balance between pushing the right amount, and pushing too hard.  I will keep working, even when it's hard, and I will slow down when I know for certain that just a little harder is truly a little too much.


Até amanhã... 
7/12/11 - 3.3 miles | 40 mins | 4.8 mph | 351 kcal

Tortoise or hare?

There is a reason why the popular Ann Arbor running store is named Tortoise and Hare. We all remember hearing the famous Aesop fable when we were children about the lumbering turtle who crosses the finish line while the somnolent hare catches 40.  Are you a tortoise, or a hare?

Are you a tortoise or a hare?

I've always considered myself a tortoise, whatever my fitness level.  Even at my very fastest during my later teens, I've been a distance runner rather than a sprinter.  I am blessed with a pretty high stamina quotient, preferring moderately steady slower pacing to reach my distance goals rather than spurts of speed.  This morning I had the pleasure of visualizing this metaphor in real time during my run.  I could see something in the distance on the road ahead of me.  At first I thought at first that some insensitive litter bug dropped a black trash bag in my neck of the boondocks.  Then I got a little closer and thought, "No, that's a boulder!" How did that boulder get in the middle of the road?  Then, when I was roughly 25 feet away, the boulder sprouted a head, tail, and four legs, and darted to the side of the road at breakneck speed, diving into the swamp with a huge spash!   

Michigan snapping turtle -- up to 20" long -- and FAST!!

I'm pretty famous for being able to see the fine print at long distances with my high powered (and high priced) glasses, but the sudden view of this "rock" coming to life caught me by surprise.  Whew!  Don't believe any fables you hear about turtles being slow.  Those beasts can hustle when they have the motivation, and they are not small.  The largest sample of a Michigan turtle topped the scales at 86 pounds.  What's even more frightening is to think about turtle jaws, knowing how fast they can move.  According to the Critterguy at MSU*, "These turtles are particularly aggressive when out of water, not hesitating to strike out at humans or any other potential enemy."  I will definitely keep that in mind the next time I see a rock on the road.

So, back to our original question:  tortoise or hare?  I've seen bunnies darting out of the way, and now, I've seen tortoises, and frankly, I'd bank on the tortoise just about every time.  Bigger, stronger, and a lot longer-lived:  snapping turtles can live more than 50 years!  Out of the way, rabbits of the world, make way for turtles.

Até amanhã... 
7/11/11 - 2.0 miles | 23 mins | 5.1 mph | 214 kcal

*MSU is good for study of critters...

Watching the metrics

Exactly five weeks ago I returned from the junket to New Orleans and the beignet bakeries, among a few thousand other calorific establishments.  On the trip home I decided that physical action other than lifting food to mouth was required.  I had always wanted to run a marathon, but the knees!  The time!!  the SWEAT!!!  Yet... since high school the siren call of "you CAN do this" has always been in the back of my mind.  A marathon?  Well, perhaps not this year.  A half-marathon??  Doable.  Do it!  I told myself that I would make myself run a minimum of 2 miles per day for six weeks in a row.  After that, if I was falling apart at the seams, and the world were ending, I would allow myself to quit this idea and move on to other things.  Today, weeks after making that decision, I report on my progress.


The first day I ran, June 12th, I started out "running" by defining it as the slowest I could possibly go and still call it, technically speaking, RUNNING. I made it through the two miles I designated as my primary course, didn't faint, and recorded running 1.9 miles in 26 minutes, 4.3 miles/hour.  Given that I survived the first run, I headed out on day #2.  And #3.  And every single following day in June.  I logged 39 miles and 4552 kcal burned in the month of June.  Better yet, I increased my stamina from 4.3 mph to 4.8 mph, 12%!


Today was hot, buggy, and I wasn't much in the mood.  But I said I'd do it, so the sneakered up, and out I went.  I'm happy to report my best time so far: 2.0 miles in 22 minutes, for 213 kcal burned, and most importantly, I ran 5.5 mph.  In five weeks I've improved my speed by 28%!


I can't guarantee that I can improve this much every month.  But I can guarantee that improving ones health and stamina, and then maintaining it, is a wonderful benefit not only to one's running hobby, but to one'e whole life.  Hurray!


Até amanhã... 


7/10/11 - 2.0 miles | 22 mins | 5.5 mph | 213 kcal