50 Days of Core

Another nutty sadist at Trifuel has put forth a new challenge. 50 days of core extending from December 26th through February 13th. The rules look like this:

Rules:
1. 100 reps = 1 point.
2. 1 minute of timed exercises (planks etc.) = 25 reps.
3. Core specific exercises only. Abs, obliques, lower back.
4. Begin Dec. 26 and end Feb. 13.
5. You are NOT out if you miss a day, but the goal is to work the core for 50 straight days.

I ended up not doing the 30/30 December challenge, but I'm all over this. I noticed a real difference in my cycling and swimming last season after upping my core work early in the spring, but then let it tail off a bit in the thick of summer. So this is a great way to get back into the habit. Presuming I don't make myself sick from the pain!! Some of these guys are putting up 600reps a day. I just returned from the gym where I painstakingly hit 200 for the first time. The last few days it's been about 100 or so reps. Again, not a bad starting place.

Obviously, with my self image issues I'm not posting a "before" pic, but I am going to take one, and look at it often as a reminder to myself. If I can see a significant difference between now and February, maybe I'll share both of them here.

In the meantime, as a way to suck up even more of the time I should be using for training, last night I got suckered into getting a Facebook account. Why is this necessary? Don't I already know all of these people, and those I want to know or be friends with currently already have my contact information? Is there a reason that I want that mean cliquey girl from fourth grade to track me down and "Friend" me twenty five years later? Seriously, I'm not sure what made me break down and do this, and yet I spent all day at work wondering if any of my "friend requests" had been accepted and knowing I had to wait to get home to my own computer to check. I might need to ration my time. If you find me online there, write on my wall and remind me I'm supposed to be training!

Muddy Buddy

Yes, there is a race series of this name, but it's just as real when you're riding behind your husband on a muddy, wet trail. We decided to take advantage of the 65 degree weather and get out on our bikes early this morning. I sported my cute new Terry hot pink mandarin jersey and a pair of shorts. We weren't the only ones taking advantage of the mild winter weather, and the trail was occupied but not crowded with runners and bikers. Unlike years past, where I felt the need to hammer the whole way, from the get-go I told Stuart to surge ahead while I meandered and enjoyed low HR base work. But for a long stretch, he stuck with me and did the pulling, resulting in more than a bit of roadspray headed my direction. Although the weather was warm, we were dealing with wind gusts upwards of twenty miles per hour, so rather than fight them, I embraced the slow pace and contemplated the year I've had and the year I want in 2009.

Surprisingly, although I feel as though I worked harder, I actually put in fewer hours than in 2007. That doesn't make me happy, even though the race results were better. So, that's feeding in to my thought process and goal setting this week. Frankly, work will likely be a bit on the slow side the next few days, so that should lend itself to some soul searching and serious goal setting.

In any event, we had a great ride. Stuart found a "long cut" off the trail to take us on city streets rather than dealing with the stop and go of the last few miles of the trail. From there, we took a detour through the streets of North Arlington, to show him a neighborhood I found, in the event we ever decided to move that I'd be interested in watching. Our plan had been to stop at Starbucks for a few peppermint mocha lattes, but I was sweating bullets, and it seemed not quite as compelling. Maybe next weekend. There were more than a few hills tossed into the last 6 or 7 miles of our ride, so a cold glass of water was a bit more compelling at that point.

Overall, about 26miles. Slow pace, but for late-December, an acceptable workout. Got home to find my bike and my face spattered in mud, the price I pay for drafting off Stuart in the strong headwinds. Twelve hours later, my quads are burning and I'm ready for bed, but pleased to know that the true off season is over and the groundwork is being laid for a strong and successful 2009.

Christmas in Ohio

After days and days of cold and rain, we just spent a beautiful 60-degree day in the car driving 400miles from my parents' house in Ohio back home to DC. But, I suppose it's better than having to drive through that cold and snow and ice.

Anyway, I hope Christmas and the Santas in your life were good to you. We had a fun visit with my parents, brother and both of my grandparents, as well as a few hours with my aunt and uncle who drove up from Cincinnati. Lots of photos by the Christmas tree, good wine and way too much rich food courtesy of my dad's great cooking. He's an amazing cook, but doesn't believe in finding healthy alternatives for recipes that call for lots of butter or cream. So we'll be working off those calories for a while!!

Luckily, between my parents, my granni and my wonderful husband, I have no excuse not to be running and biking in warm weather AND cold. I'm awash in cold weather biking tights, jerseys, and a very pretty little balaclava number for those really cold days (not to mention some adorable warm weather things that now have me so ready for sunshine and tri season)!

Twice we bundled up and headed out for a cold winter run while we were there. Both times, back home before anyone else was even up. We passed horses, deer, and even a sign at a drivethru carry-out proclaiming "Cigs buy 1 get 1, and Huntin Licenses here". Ah, rural life! I've been fighting a cold all week, so the cold Ohio air was also a great way to hack up a lung and clear out my sinuses. According to the New York Times, that's the right tack to take, as opposed to staying at home and relying solely on chamomile tea and honey to make you feel better.

My family tends to go a little overboard at Christmas, so presents are a-plenty, and since my brother tends to sleep until noon, we don't even start unwrapping until nearly 1pm. As a result, gift giving and receiving is a day-long affair. Stuart claims this photo taken during present time is the best picture ever taken of me. It's not too late for Santa to take back his presents and put coal in his stocking! And considering his big gift was the finisher's jacket from IM Florida, I think he'll be reconsidering his commentary from now on. :-)

The boy dogs behaved well at the kennel, actually better than Ally did at my parents this year. She looked beautiful, but was way too neurotic. Now that she's starting to lose her sight and hearing and sense of smell, it's way too easy to lose track of me in my parents' house. So a few scratch marks and accidents later, she too survived the trip.

It was fun, but it's always good to be back in your own home. Time to unpack, get a quick workout in and settle in to a college bowl game tonite. Tomorrow's supposed to be 60 degrees again before the rain hits, so I see a bike ride in my new threads on tomorrow's agenda!!

A new PR!!!

Today was the Celtic Solstice 5 Miler in Baltimore. We've had friends do it in the past, but it's always conflicted with Cookie Day or other activities. This year though, we both signed up. Unfortunately, Stuart's foot was aching so it was just me and Erin making the drive up to Druid Hill Park at 6:30 this morning with Starbucks in hand, where we met up with the rest of her running crew. The race is in a gorgeous park in the middle of Baltimore -- we'll definitely make a day of it some time this spring to drive up just for a workout and lunch at the Inner Harbor.

But, gorgeous does not mean flat! I knew it was hilly going in, but still decided I wanted to definitely break 50min with a super ambitious goal of 45min. Erin, Kayla and Kim were shooting for a sub-40, while Nikki agreed to hang on to me as long as she could. By the time the first mile was over I knew I wasn't going to hit 45. Between the long long long hill and the starting line crowds, my first mile was a 10:40. Good for me, but not what I'd been aiming for. From there though, I just kept getting faster. Focusing on my breathing, my HR and the clock, I didn't even bother to count the number of people I passed. Definitely more than passed me, that's for sure!

The last mile was basically flat with a straight downhill final quarter mile to the finish. That mile alone was sub-9!! If only I could have done that for the first four miles! Official results are in and I posted a 47:34, which is a 9:31min/mile. A PR at the 5mile distance by over two minutes. Wahoo! I was a little sad at the finish line at first that I hadn't hit 45, but then realized this was the toughest 5-mile course I'd run and yet still the fastest time in the last five years. So, after re-thinking, I'm stoked.

Erin and I were talking in the car on the way home in between multiple stops in the ghetto to get gas and go to the bathroom. Somehow we've both come to love these noncompetitive group runs with other women -- whether it's with friends or my =PRR= group, and the results of those efforts are starting to reveal themselves on the race clock. Running with faster people does make you faster, especially if it's a mutually supportive environment rather than a competitive "I'm gonna kick your a$$" kind of thing. Becoming a coach, and knowing that I can encourage those who may be slower or newer to the sport has allowed me to understand that I'm not dragging down those who are faster than me. In a pay-it-forward kind of way, it's how it should be.

Christmas Light Run

Talk about a way to get into the Christmas spirit! Wednesday night I met up with a few friends to participate in the 6th annual Christmas Light Run in downtown Washington DC. Think group run meets costume party meets Christmas caroling meets happy hour. It's a fun run, in every sense of the word, that runs past the Capitol, with stops to sing Christmas carols at the White House Christmas tree, Freedom Plaza, and the DC Police Dept's blue tree before meeting back at a bar in Union Station. There are no permits, no road closures, just hundreds of people dressed as Santa, elves, snowmen, etc... running through the streets and sidewalks of DC. Erin's friend brought an extra Santa hat, which I plopped on top of my running hat, so I at least looked like I had a little bit of spirit! Stuart meanwhile had stayed home, finding the whole thing a little too silly for his taste. Bah humbug, but I love him anyways!

Divided into three pace groups, Nikki and I planned to run with the Comets (10-13:00min/mi pace) - the group that typically does the most singing and has the most fun. The Blitzens (those 8-9:00min/mi crazies) tend to focus more on the running piece, and that's where Erin, Kayla and Kim started. But somehow Nikki and I got sucked into the Blitzens before we'd even hit the halfway point of the run. Meanwhile, Erin and Kayla apparently set the pace for those nutty Blitzens. Um, this was supposed to be a fun run, girls??? A bunch of DC Tri folks were out, too. Unfortunately, I didn't get to stick around the bar for a drink afterwards, but it was a blast. A great way to combine my love of all things Christmas with my love of running and being with friends. Sign me up again next year!!

I Love Birthdays

If I were President, first thing I would do is make everyone's birthday a paid holiday for them. Yep, I'm a firm believer that your birthday is a national holiday -- at least for you! Which is why every year I look forward to December 14th...the day, the presents, the cards, just knowing it's my day. In fact, I start celebrating my birthday when it first becomes December 14th in Australia -- which means I opened a gift at about noon yesterday (what some people might call December 13th, but to me is actually already the 14th!). I might be turning 3*, but that doesn't mean I have to grow up when it comes to my birthday.

Anyway, Stuart gave me my big gift this morning -- a super sweet Cannondale cold weather cycling jacket. This thing rocks, it's made of carbon fiber, has oodles of pockets and just looked super warm. Of course that meant we had to try it out! I haven't been on my bike outside since October, so I was excited to bundle up and head out the door. The sun was out, but the wind was blowing strongly enough that I had trouble controlling my bike. Luckily though, my brand new jacket kept me totally warm. My body wasn't cold in the slightest! I was even comfortable enough to stop and pose for a few pictures.

Tell me that isn't the prettiest jacket ever!

Far in the distance you can see the Capitol over my left shoulder.

Stuart overlooking the Mall

Other than that, it was a fairly routine day. Not every birthday can be outstanding and exciting, but it was still good. My parents discovered the triathlon store in Columbus, and so loaded me up with a few new pairs of shorts and a triathlon top. And a sale at Title Nine Sports also scored a cool pair of board shorts that have me totally eager for spring. Calls from friends and family. And now we're about to celebrate not with chocolate cake, but with a little B&J low-fat cookie dough ice cream. yum!

What a Difference A Day Makes

Yesterday, I was feeling unhappy and less than fit, so somehow it was only right that a different perspective on the world today revised my thought process for the time being.

First, today was our end-of-the-season Girls on the Run party. It's always hard to say goodbye to these girls, even if it's only for a few months until spring season. They are funny and sweet and sincere. I value each of them for their joy and innocence and ability to just be. This year I made sure to take lots of pictures at both the race and the party, since I want to always remember how important they are in my life. We even managed to get a decent one of almost the entire team.

But it was also rewarding because I got to hear another story about how the lessons we are imparting are actually sinking in. One of the mothers sought me out to tell me something that happened at soccer practice a few weeks earlier. This mom is about my height/weight/body type and her daughter is a beautiful, hardworking, athletic, smart girl. Anyway...mom tells me that there are a few soccer moms with their team who are fairly tall and thin. Well, her daughter a week or two ago turned to her and said "You know, Mom. Those women really shouldn't be that skinny. They don't look healthy. You and me are just the right size that we are supposed to be." Mom said she was just floored and at the same time so grateful that her daughter had such a strong healthy body image of both herself but those around her.

Once the party wrapped up, I raced home to change clothes and get to the Thursday night Potomac River Running women's group run. It's pouring down rain tonight, with flood warnings out and a chance of snow by morning, so I considered bailing. But I decided this was a chance to build some character and so off I went. Three of us showed up, plus Jess the "rabbit" group leader, and the "caboose" staff member, whose name I'm unfortunately forgetting right now. Not the 10 to 20 women who are normally there -- so we all started the run feeling tough for being out in the cold and rainy night. We all started out together, and I knew that I'd be the one with the caboose, but decided to try and hang with the lead group as long as possible. She was cool with it, and assured me that I could set the pace and she'd be happy to stay with me. They started to drop me at about the .75mile point, but when we hit the 1-mile mark, the caboose and I realized we'd just run a sub-9:00 mile!!! Remember, my normal run pace is about an 11:00+ min/mile, so somehow I was seriously moving!! At that point I said let's just run like this until I blow up, see how long I can sustain it and keep the front group in view.

A little more than halfway through the 4.3mile run I notice that the caboose is actually lagging behind me. Turns out she's getting over being sick, and her normal healthy pace is a 9min/mil, so I was close to dropping her!!! Now that's never happened before! For some reason, I was holding this crazy sub-10min pace. So, we dialed it back, kept running and finished strong. I was encouraging her in the same way that she had for me three weeks ago. We finished and high-fived each other, giving mutual thanks for kicking each other's a$$ and keeping each other motivated. At one point I said to myself "gee, how much faster would you be if you were ten or fifteen pounds lighter". And then I had to remind myself that I was already getting faster -- that while being healthier physically would be nice, I could be fit without being a size 4. I ran faster and stronger during totally miserable weather for one of the best runs I've had in months. It was the reassurance I needed that I am an athlete. I am strong and capable and able to push my own comfort zone. Now to just survive the winter without my amazing GOTR girls to remind me that I am as special as they are!

The Paradox of the "Girl Box"

Molly Barker, the founder of Girls on the Run, calls that place that girls fall into in adolescence as the Girl Box. It's that construct in which we lose ourselves by "performing our lives rather than experiencing them" -- trying to live up to what others expect of us, what we see in the media, what we think we should be rather than what we are.

Sometimes, on days like these, I feel like a bit of a fraud. As I spend months coaching these amazing girls and hopefully instilling in them a sense of self-worth and a strength of character that will prepare them for the emotional rigors of teenagerhood and beyond, I still struggle with my own Girl Box. There are days I look in the mirror and recognize my own strength. I take pride in knowing that I have carried myself 26.2 or 70.3 miles or through some other difficult task. I feel confident, strong and capable.

But other days, I despair of the cellulite on my thighs or the size of my belly. At the same time I tell these girls to love who they are and the power of their own spirits, I occasionally question whether people like me less because I saw a few extra ounces on the scale instead of a few less that morning as I got dressed. Do the parents consider me less of a role model to their daughters if I don't "look" as fit as I think I should? I know mentally the answer is no, and yet there are times when I'm still ashamed. There is a battle between mental and emotional -- knowledge and feeling. I know it's wrong, and yet the power of our culture's subliminal labeling is sometimes overwhelming.

Sometimes that cultural bias isn't even so subliminal, sometimes it's right there in your face. On the plane ride home from my third marathon a few years ago, I was sitting next to a guy and we were chatting. I mentioned that I was returning from New Orleans where I'd run the Mardi Gras Marathon. He was shocked and said "wow, you don't look like a runner". When I responded "Does that mean you're saying I'm fat?" he hemmed and hawed. Not a denial, but instead it seemed like it was embarassment that I called him out on his callous and rude statement to a stranger. I walked away from that conversation able to laugh at his ignorance, but there are days like today when it pops back in my head.

I continue to fight my own battle, but it also challenges me as a coach. Can we break this cycle? Can these girls who accomplished amazing things last weekend truly grow up free of those same limiting and painful thoughts I still battle? It's my job to try, and hopefully in the process, learn from the innocence of their world.

Things I Like and Things I've Learned

It's hard to believe that my fifth season coaching Girls on the Run is coming to a close. The girls at Jamestown Elementary are beyond amazing. They are funny and kind and strong and compassionate and they're all becoming darn good runners. Thursday was our last practice before the season-ending Reindeer Romp 5K, and I asked each of them to write down the answers to two questions -- "What I like about Girls on the Run" and "What I learned at Girls on the Run". The rest of this entry is written by my 20 wonderful, sweet and very very special girls.

Jamestown Girls on the Run Final Thoughts
December 2008

WHAT I LIKE ABOUT GIRLS ON THE RUN
“I like to run and I like to be part of a team”

“How we all encourage each other and help when we need to. How our coaches push us when we are discouraged and they help us gain self confidence. It turns you into a better, valuable person.”

“We make friends and learn about ourselves, bullying, values, paces, feelings and running.”

“That you can run in different paces and learn more about you!”

“I enjoy running and learning new things and helping each other out.”

“That my coaches always support me on the last side when I sprint.”

“How we learn to push ourselves and everyone is special in their own way. And no one is better than anyone else.”

“The coaches, the nice teammates, games and (sometimes) running.”

“Having the coaches and teammates be there to support each other.”

“That we learn to push ourselves and try out best.”

“I like that we are encouraged to do our best. It’s a fun way to do exercise and learn about being healthy and strong at the same time.”

“It’s educational and fun at the same time. You make lots of lifelong friendships (until you go to different schools).”

“Fun games and lots of running.”

“It’s learning to respect things in life.”

“The waking up early and running.”

“It was fun to play the games as a group.”

“Running a lot”

“You run a lot! I like to run! I feel free and wild!”

“What I like about Girls on the Run is that we play fun games that have to do with running.”

“That you can run and good friends are on my team and meet new people!”

“I like to run and I like to be part of a team.”


WHAT I HAVE LEARNED AT GIRLS ON THE RUN
“I have learned a lot about myself and about my teammates. You don’t need to be pretty to have friends.”

“What I have learned at GOTR is to pace myself while running.”

“That running is not a race. Girls can do anything they set their minds to.”

“Not to gossip. To respect.”

“About communities and helping people”

“I learned how to pace so I’m faster in my total time.”

“To run without stopping to rest. Rest at the end!”

“Never gossip.”

“Pacing, trying your best, and you don’t need water to run a race.”

“It’s not just about how fast you can run.”

“The valuableness of friends, honesty, community service. How to make yourself a better person. Pros and cons and of course…running!”

“I learned how to run at my own pace, and how to treat the earth better.”

“Pacing myself.”

“I have learned a lot about myself, other people. Speed doesn’t matter. How to have fun in different ways and how to keep your body healthy.”

“I have learned that speed doesn’t matter but your pacing does! And I’ve learned how to deal with problems, for example with “I feel, when you, because, in the future”.

“It is not all about running, it is about making it.”

“That you ALWAYS have to believe in yourself no matter what.”

“We learned how to push ourselves in running and not to gossip or do anything mean and to treat yourself and others with respect.”

“To pace myself and not be as much of a person who doesn’t run.”

“Everyone goes at their own pace and we’re all different in good ways.”

Cold weekend workouts

The holiday weekend is over, but the holiday season is officially upon us! In between wrapping presents, addressing Christmas cards, and decorating the house this weekend I managed to sneak in a few workouts. But cold was the operative word!

Saturday, I headed over to the pool mid-afternoon. It was surprisingly busy, lots of people feeling the need to burn off that second helping of mashed potatoes or stuffing, I guess. I'd talked myself into going by thinking about how nice and warm the water would be - it's usually in the mid-80s. Tepid bathwater, but still warmer than the 40 degree air. Except the pool heater was broken! The water was about 8 degrees colder than I'd expected. Yikes! It could have been an excuse to cop out, but I knew I'd never forgive myself. So, I did my 2500yds as quickly as I could and got the heck out of dodge.

Yesterday never even really dawned, it was so gray and rainy all day, so it's like the sun never rose at all. Around noon though, I piled on the layers, including my trusty pink running jacket and headed out the door. Nick really wanted to come along, but the thought of wet dog all day in the house was just too unpleasant, so the poor guy got left behind. It was too dreary to try and stay motivated on the trail, so I wandered the neighborhoods of Arlington instead. Not quite 6miles, but it felt good. I saw only two other people and we nodded at each other - that acknowledgement of a little bit of toughness. The knowledge that we were out there working when we could have been home, warm and dry, instead.

I like to think of myself as tough, but inside I know that I wimp out more often than I should. And so it's good to have those chances to prove to myself that I can be as tough as I want to be. But like everything, it takes hard work and commitment.