Strong like Marathon Runner

Obviously, the title of this entry is a pun of "strong like bull."  Obviously, you are all convulsing in laughter at my extreme wit and amazing sense of humor.

Cough...cough...

So today I want to talk to you about cross training and strength training.  As you all know, a runner cannot simply run and run and run and run and run (although we'd certainly all like to), which is why I've tormented myself with the idea of yoga.  Unfortunately, not even yoga, sprints, and endless long runs will prepare you for a marathon, or even put you in tip-top shape.  Cross training and strength training are also vital in your quest for physical fitness.  

But, you may be asking now....what the HECK is cross training?  Well, that's actually a really good question, uh...let's consult the great and wonderful internet.

**CONSULTING**CONSULTING**CONSULTING**

About.com: Sports Medicine tells me that: "the term cross training refers to a training routine that involves several different forms of exercise."

WOW!  That's AMAZING!

But you're still asking, I can see the question in your eyes, what does this mean?  This simply means to vary the exercise routine - go to the gym a day a week and get on the stairmaster.  Go to a cycling class, or better get get on a bike and ride outside.  Play tennis.  Jump rope.  Do an aerobics class.  Have a long conversation with me and try to talk as fast as I do.  Swim.  You get the idea.  The great thing is that you only have to add this in once a week.  I went to PA this past weekend and the wonderful people at Flying Hills Fitness let me have a weekend pass.  I hadn't been to the gym in a really long time, since I've been focusing on running/I am too cheap to buy a membership in DC while the weather is nice.  I ended up going twice, once doing sprints on the treadmill and the stairmaster, and another time doing the elliptical.  You really forget how doing something slightly different (I mean, how different is the elliptical from running?  it's just cardio) can work TOTALLY different muscles and kill your body in a totally different way than you're used to.  And you know I totally support that.

Strength training is a whole new ball game.  Okay ladies, I know, I KNOW you don't want bulky muscles.  I know you don't want to spend hours in a gym when the weather is just screaming for you to run.  But this is a marathon, and it is important not only to stretch but also to strengthen, so we're going to plow through both.  Personally, I build muscle like whoa.  I bulk up fast and it's icky.  I hate it.  I'm all about tone and strength and agility and all the good stuff, but I hate having big arms and I would never want Olympic sized thighs.  However, I have found a way to work around my incredible muscle building skills while continuing to build lean muscle and incorporate strength training into my routine.  Believe it or not, you don't have to spend hours doing this either.  I usually do this at home, on the same day as a run or on a "day off" (I have a really hard time taking days off).  When I was at home, I used the weights at the gym but you don't even need weights because your body is just that amazing.  (If you do find yourself with the opportunity to use weights, I recommend it highly.  Just do high reps with a low weight.  I usually do bicep curls with 5 pound weights....really girly and wimpy right?  I usually do 2 sets of 20 reps...try doing that with a 30 pounder).

So here it is, the MennoneMarathon strength program, guaranteed not to last more than 15-20 minutes because I get bored and distracted easily.

Basically...it's the stuff that you hate doing.  Yeah, I know lunges and squats and push ups and crunches are not fun, and they hurt and they're hard but um people....DUH that's why they work.  But I add some fun stuff in to make it more exciting and painful!

Start off with legs: regular lunges or walking lunges (go around your living room while you watch tv), squats, endless squats (see if you can go through a TV show or a song).  A helpful hint with squats: stay near a chair or a couch or a bench.  You want your butt to get all the way down like you're going to sit but DO NOT LET ME SEE YOUR BUTT TOUCH THE CHAIR, get right back up.  Lunges are pretty straightforward, just make sure you keep your knees at 90 degrees.  Push-ups are pretty basic too, see how easy I make this for you?  If you have to go down on your knees, you have to make sure that you keep your butt, back, and shoulders in a line.  Don't stick your butt in the air, don't leave your back low and just push your shoulders up.  The thing about push-ups is that they force you to use your own body weight, so don't waste that!  With push-ups, you can do a set of 15, a set of 10, and a set of 8 (or 12, 10, 8...10, 8, 5...you get the idea).  Where you have your elbows will change what muscles you use, so just pay attention to what your body is feeling.

Oh my gosh, i can talk so much....I can't believe you're still reading this, you must be really bored.

Perhaps I will save abs for another day.  Deal?  I'm pooped, I need to go to bed so that I can get up at 5 and run.

We'll do strength training another day...

The Power Running Shorts

I'm sure you've all heard of the power suit.  It's what you wear to the interview when you really want the job, it's what you wear to a meeting when you want to make a sale.  It's what you wear when you want to impress that special someone at a "business lunch" (even if it means that everyone else at your office wonders why the heck you're wearing a fancy suit on casual Friday).  The power suit is what you wear when you need to feel confident, capable, and darn good looking.  

Well, I recommend getting a "power suit" for when you run.  Hear me out: running is great because all you have to do is throw on an old t-shirt and a pair of shorts and you're good to go, no need for all this fancy extra stuff.  But once you start to really get into it, once your runs extend beyond 20, 30 minutes, once you start feeling the urge to get up at 5am and make it running for the 7th time that week (ok maybe I'm pushing it), it's important not only to wear clothes that fit and are comfortable, but also to start treating yourself.  It's important to find something that you look good in and you KNOW you look good in it.  You need that outfit that when you put it on, it's go time.  You put it on and you know that you are able to go as far as you need to go.   I might just happen to have a few of those outfits...but right now I'm very focused on my new running skirt.  It's black with some red in it and I have a matching red top (all courtesy of Nike and my mom!) and I wore it for the first time today.  It does have the little spandex shorts built in, so I actually might save it for shorter runs (I'll report on today's run in a minute) because it gets kind of hot.  But running around in this little skirt just made me feel ultra-feminine but ultra-tough because I layered on the fuel belt, and after about an hour, I had sweated clear through everything.

You know you look tough when you're drenched in sweat.  Even if you are wearing a running skirt that matches your sneakers.

So I'm sure you're all curious about my run today, because you want to know: was it easier since she took time off??  Is she really plateau-ing?  Did she hurt herself beyond repair with those silly yoga classes?  I know, the suspense is killing you!!!  It's like a weird soap opera.  Anyway, I was curious too and eager to set off this morning.  I got up by 7:30 and was out the door within the hour.  I knew that I had to start early because it has been HOT in DC for the past few days and today turned out to be no different.  I know that I have to just work through the heat because it's certainly not going away for a while.  So I started off, and I started a little slow, a little out of tune.  You know, running is a lot like going on a road trip - you have to pee before you leave, you have to pack your water and your snacks (delicious GU!), and you have to make sure you bring the right tunes.  So maybe you start off a little bit clunky, but it evens out as you warm up.  I did, in fact, even out and apparently my body likes running as much as my mind does, because there were times when I couldn't even control my legs - they were just taking off without me and I had to force myself to go slower because I knew it was going to be a long run.  I ended up going 18 miles and I even conquered my inability to take walk breaks. I walked a little bit after mile 13 but in general I ran most of it.  Then I walked 3 miles to get home - so technically today I did 21 miles.  I was thinking about this as I was walking home and almost convinced myself to crank out an extra 5 and just go the distance but reminded myself that this would be a very bad idea.  It was pretty hot out today, which is good.  What's nice about running when it's so hot out is that you don't realize how sweaty and gross you are (because it's cooling you off, you welcome it), it's so warm that your muscles are all stretchy and nice, and the only real challenge is staying hydrated.  You don't even really think about how far you've gone, you just wonder when you're going to find some shade again.  

But consider this!  There is such a thing as OVERHYDRATION.  Also known as water poisoning or "hyponatremia," it occurs when athletes drink too much water and throw their sodium levels out of whack.  That's why it's important to drink sports drinks when you're doing more than 60 mintues of exercise, ESPECIALLY when it's super hot outside.  This is also where the delicious GU also comes in handy (I had two packs today, and let me tell you....it was the most gourmet, delicious, and satisfying treat I'd ever had).  Overhydration is actually a serious issue, especially because of all the focus today on avoiding dehydration.  Overhydration can cause the brain to swell - it can be fatal.  It's amazing to think of all these crazy things that we could do to our bodies and yet they still hold out on us.  

Another extra note on music and why it is helpful: when you're trying to get in a long workout (like 3 hours), it can be a very daunting task to tell yourself: I'm halfway done, only an hour and a half left.  When you're really getting to the end, and you only have about 2 or 3 miles done, you can easily talk yourself into ending the workout right then and there.  That's when I start telling myself: 3 more songs.  6 more songs.  I focus hard on those next two or three songs.  This is also why you need to have put in some serious thought on your workout playlist - you need to have songs in there that you LOVE - you know, those songs that no matter where you are, in your car, on the street, in the office, "in da club," you turn it up.  You wiggle your butt.  You sing along, either out loud or in your head.  Put those songs in your playlist right now and leave them there forever.  When you feel like you can't go any further, put those on.  After all, you can't walk to a butt wiggle song - you have to run.  Tell yourself you'll run till the end of this song.  Then find another one.  Tell yourself only one more, only one more.  One song is nothing.  I bet you'll want to listen to it again.

SARAH'S UNPAID ENDORSEMENT: The Nike Shoe Wallet (can be purchased at nike.com)

I was very skeptical when my mom sent me the Nike shoe wallet, which by the way, retails at a mere $8.  I'm terrified of losing my keys and having to retrace all of my steps during a long run.  But not much is more uncomfortable than sticking your keys in your sports bra, so after listening to me whine about that for a while, my mom stuck a shoe wallet in a package that she sent me.  It clips down into your laces, but I was still scared that it would fall off.   After all, I don't power walk.  I don't jog.  I RUN.  But I decided to give it a shot.  I'm actually very impressed by it - it stays put, even when I sprint (but I didn't really like how my keys kind of hit against my foot while I sprinted).  During long runs, when I'm not sprinting, I forget that it's there.  However, it does not fall off, it does not come loose, it does not let your keys slip out.  And it's super stretchy, so if you want, you can stick in an ID or a credit card.  So, I fully support Nike's shoe wallet and recommend it to all (Nike retailers everywhere breathe a sigh of relief that I will continue to spend disproportionate amounts of money on their products).  However, don't forget...your fuel belt does come fully equipped with zipped pockets...perfect for keys, credit cards...and delicious, easy to access GU.

Fit Flow Yoga

Ow, ow, ow. And sweat.

OW.

Introduce Yourself to...Yourself

What I failed to mention in my last post is that I'm taking a week off.  I know.  CRAZY! Insane!  Stupid!  Why would I take a week off??  I'm in the peak of training!  I'm just getting into the good stuff, I've only just begun to dig my heels into this marathon!!  But the truth is that I tried to go for a long run on Sunday and I had to stop after 6 miles.  I was dehydrated - I coudn't gather any energy, even after drinking al the water bottles in my fuelt belt.  Even after GU.  I was overheated - I had gone to the beach the day before, I was sunburned and I was running at 2pm.  My muscles were cramping.  I took a walking break and couldn't force my legs to relearn how to run.

Brief panic set in - was I plateau-ing?  Would I lose interest if I kept running like this?

But I remembered from years of sports training and fitness magazines - this is also a great metaphor for LIFE guys, get ready - one bad run doesn't mean that you're a failure.  It didn't mean that I was never going to run again, it didn't mean that all of the sudden I was going to go at an 11 minute mile for the rest of my life.  It meant that my body was ANGRY at me because for the past month I've been pulling 30 mile weeks.  It meant that I wasn't paying attention to my hydration levels or my nutrition (I might not have eaten anything before running except a piece of peanut butter toast at 9am).  It meant that I had spent too much time in the sun in the past 24 hours.  It meant that I had neglected to pay attention to my body - and my body is the only thing carrying me forward in my endeavor.  

Well geez, that was pretty stupid of me!

So I told myself...no running this week (a rule which I immediately broke the next day by going running with a coworker, but I decided it was a worthy exception).  Instead, I would focus on reading some articles about nutrition and I would return to the basics - strength training and a focus on flexibility.  Which is why today during my lunch break, believe it or not, I went to a yoga studio and bought a pass for 2 classes.  Granted...I then signed up for a Pilates class and a "Fit Flow" class instead of traditional yoga.  But I figured that doing stuff like this, controlled exercise with someone supervising my movements, would help me in regaining a sense of personal balance and find new inspiration to run (I'm REALLY pushing this in my head).  

So I went to Flow Yoga Studio on P St. and signed myself up.  They have, no lie, a purple staircase.  You are asked to take your shoes off when you go in and you can sit in the heavily incensed lobby/entrance, which has little sofas (divans?) for you to sit on and relax, with flowy, meditaton-inspiring music playing in the background.  They have 3 different recycling bins at the front.  They ask you to relax with filtered tap water and encourage you to buy a reusable water bottle because bottled water is a waste.  I believe their mats are organic.  

I'm a little ashamed to admit this, but places like this usually make me giggle.  It's not that I don't respect their attention to the environment and to the importance of breathing and being in touch with your own body.  I just have a really hard time getting into it.  I'm a very hyper, quick-paced person.  I prefer a different type of challenge that these places usually present.  But this is a bigger challenge to me than running a marathon - this is forcing myself to listen to my body and be aware of what it needs.  After floundering in my run on Sunday, I kind of felt like I had to introduce myself to myself: "Body, I'm Sarah.  It's so nice to meet you, now please behave."  "Sarah, this is your Body.  You're KILLING ME."  

Therefore, I went to Flow this afternoon and took down one of their organic mats and went through one of the hardest, one of the best Pilates classes I've ever taken.  We were in constant motion and I knew right from the start, when they put on the song "Perfect Gentleman," that this would not be boring or unbearable.  The only times I giggled were when the instructor had to force my arms to stretch out farther than they wanted to and when I found that I cannot lift my leg to hip-height.

I guess that what I'm trying to learn from this is that you have to learn how to read your own body.  Personally, I find it really easy to lose track of myself and to push too hard without realizing that I've gone too far.  On Sunday, I kept trying to tell myself to go a little bit farther, run a little bit longer.  If I had done what my mind said, I think I would have ended up passing out.  And if your body says stop, STOP and don't punish yourself for it.  It's not a sign of weakness or failure - the human body can withstand an awful lot, but I don't think that it's fair to push yourself to the point of shut-down.  Well....unless it's race day.

SARAH'S UNPAID ENDORSEMENT:  http://www.flowyogacenter.com/flow/index.html

Flow Yoga Center is a tiny little studio near the Whole Foods on P St. in Washington, DC.  The atmosphere is surprisingly relaxing, the people who work there are extremely friendly, and from what I can tell so far, the classes are challenging without putting a lot of pressure on participants.  Prices are reasonable - if you are new to Flow, you can get a pass for 2 classes for $20.  Later, if you want to buy a pass for say, 10 classes, you can get a 5% discount if you do it online (that way you save paper and the earth...awww).  Also, because it's by the Whole Foods, if you take an evening class and don't have anything for dinner, you can pop in and buy yourself something healthy.

Rock'N'Roll...'N'Run!

A nice pun to start your day with, right there.

One of my best friends drove us to the beach this weekend and mentioned to me that not only was she reading my blog, but she was waiting for me to do an entry on music.  Needless to say, I was thrilled to learn that someone is actually following my blog and honored that she would ask me for advice.  At times, I happen to think that this is a rather unfortunate blog, full of my musings and not much advice or running tips.  But I'm trying to develop it, so naturally I am looking for what people want to hear, and I will do my best to follow up on requests.

There are two different schools on thought on running with music - you either do it or you don't.  There is actually very little gray area in this subject - people either seem to love to run with music or they seem to hate it and view it as a form of weakness.  Some people think that running with music detracts from the run, distracts you from paying attention to your body, and takes your mind off of your focal point: running.  To these people running is all that matters in a work out.  But to me, a work out is more than just a motion, more than just a series of motions.  Running is an experience, it's a ride, and I'm in it for all I've got.  Music motivates me, it pushes me to go harder - it does distract me, but only when I need to be distracted.  Running with or without music is a great escape from the world - you feel like nothing can touch you because you're in motion, you're dashing off away from everything else.  When I go on my long runs, it's like a hiatus from the real world.  People talk about a runner's "high" - well, I'm here to tell you that it's real and it's attainable.  And music can help you get there.

Anyway...I've found a few simple tricks that keep me motivated during my runs.  One of the most important things is to keep your music current.  I know that sounds really basic, but it's so important.  Find new songs, new artists, new beats, new styles of music, but don't forget that not every song is made for running.  Some songs will lull you into a dull jog and you don't want this.  You want songs that will bring you to your peak, that will force you to go another 5 minutes, another mile, another 5 miles.  You have to be aware of the rhythm and the beat and how it corresponds to your personal tempo.  I listen to different songs when I do sprints (like I did today!) then when I do my endurance runs.  

I recommend having at least one playlist dedicated to your workouts.  I have one that I maintain and add new tracks to as I find them.  I keep most of them in there, building up a long set of songs, but I rotate them within the play list.  I do not listen to all my songs on shuffle because I like having certain songs in order.  Songs with similar ideas within the lyrics (I'm big on lyrics), songs with similar beats and harmonies stick together in my playlists.  That way even if I shift their position, I still have some sort of stability.  Once I've heard two songs in a row a few times, I have the expectation that they will be together.  For example, I keep Red Jumpsuit Apparatus's "Face Down" always in front of Eric James and the New Century's "Trust," which is immediately followed by June's "Swallowed."  Having these songs grouped together motivates me because I know what's coming up next.  Once I find "Face Down," whether it's at the top of my tracks or buried within my playlist, I know the sequence that's ahead.  "Face Down" is a very quick-paced, angry song..."Trust" takes the tempo down a little bit and is a little sadder and "Swallowed" picks the tempo right back up.  It's really important not to block all your fast tempos together - you'll have that block of adrenaline built up by those songs and then you'll fall down as soon as it ends.  Also important is to start with something a little slower paced - I read an article today about music and running and I quote, "You don't want your music to kick ass before you do."  In other words, remember, and this is what I tend to forget, that you have all the time in the world to run.  Start off with something energizing but not totally pumped up.  I found a new group, The Hush Sound, that has 2 good warm up songs - "Don't Wake Me Up" and "Wine Red."  They have a steady beat, good for finding your rhythm, but it won't make you want to sprint.  

When I do sprints, I try to find songs with really good refrains - really high tempo, steady length, and really energizing.  Some songs that I sprint to are: Gavin DeGraw's "In love with a girl" (my new song for now), Flyleaf's "All Around Me," The Veronicas' "4Ever," Cute is What We Aim For's "The Curse of Curves," MatchBox 20's "How Far We've Come" (careful with that one though, the refrain comes really quickly in it), Finger Eleven's "Paralyzer," Paramore's "Misery Business"...I think if you listen to those songs, you'll get the idea.  These are just what work for me - I need something that has a really intense refrain and that will last me longer than 5 seconds.  I love the song "Numb/Encore" but when I tried to sprint to it, I found that the refrain's tempo is not a lot faster than the rest of the song, which did not motivate me at all.  

Endurance runs mean that you have to space out those fast paced songs.  This is why you have to keep your music current and keep your playlist current - do not stick with the same order of songs for more than 5 or 6 runs.  Even if you keep certain songs grouped together, you should not keep the same old playlist.  Move it around, mix it up, add a new song.  

A few songs that have reached hall of fame status in my workout playlist (in no particular order):

All Around Me

Bring Me to Life

Face Down

Trust

Swallowed

Shut Up and Drive

How Far We've Come

Girlfriend (yes the one by Avril Lavigne...I refused to listen to it for a long time and now I can ONLY listen to it when I'm running because it makes me want to speed up)

Don't Matter

Makes Me Wonder

Numb/Encore

Paralyzer

MakeDamnSure

Little Razorblade

Calling You

In Love With a Girl

Every Time We Touch

We Used to Be Friends

I Don't Want to Fall in Love

Would You Go With Me

Look At Us Now

Fidelity (good only for cool downs)

Of course there are some safety issues with running with headphones - it becomes more important to pay attention to traffic signals and lights...and looking for cars.  You have to be more aware and more alert to those darn people on bicycles and stray children.  But all in all, having the right music can enhance your run and make you go that extra mile...or eight.

NEW NEW NEW NEW NEW NEW NEW NEW NEW NEW NEW

SARAH'S UNPAID ENDORSEMENT:  http://www.roadid.com/common/id.aspx?/hash=wrist

I endorse this product because it is important to be safe on your runs.  This ID bracelet is more durable than a piece of paper in your fuel belt or your shoe wallet (or your shoe - do you know how much feet sweat?) with your emergency info.  It looks pretty (it comes in pink!) while maintaining that hardcore image that you've been working so hard to create.  I plan on getting one as soon as the small pink ones are back in stock...don't you think you should get one?

Stretching - An Urban Legend?

I can hear the groans now - is this chick REALLY going to talk about stretching AGAIN?  But seriously people, this is one of my constant musings while running, so I feel the urge to share with all of you, only because I love you dearly.

Also, I mean, you're the ones who are silly enough to be reading my blog...

So today I did a very unusual thing - I stretched before running.  Granted, I did not sit down for 20 minutes and hold the stretch for 30 seconds, etc, etc, but I did do the butterfly, which I haven't done in FOREVER and I did touch my toes several times, as well as stretch my hamstrings.  It was a conscious effort to encourage flexibility in my aching, tight muscles.  And you wanna know what happened?  I felt WORSE while I was running.  Yesterday, when I did not stretch, I effortlessly completed 9 miles.  Today, I was way more aware of my body's movements and my body's pains and troubles and five miles wore me out.

(Perhaps that is a good thing actually, this whole paying attention to your body...but let me whine for a few more minutes.)

Therefore, I really do have to question this whole "stretching" phenomenon.  I have to ask, is this just something that flexible people have come up with to make themselves feel better about their Gumbi-like, abnormal bendability?  Is it something created to make people who do things like, oh yoga, feel like they are getting exercise, because they can do that and I, someone who runs more than they can, cannot?  A cruel joke inflicted on the bendably challenged?  But everywhere I turn, I read about the benefits of stretching.  Runner's World assures me that if I take the time to improve my flexibility, I will actually be able to improve my running and decrease my times.  Other articles teach me that if I can train myself to make it through a yoga class, one painful move at a time, then I will be able to endure longer, harder runs.  So here is the great question - do I defer to these little gems of wisdom or do I dismiss them as the mere whimsical musings of doctors, trainers, and experienced athletes?  Well, I'm trying very hard to defer to them but let me tell you...it's going to be a challenge to convince myself that it's a good idea to stretch before running again.

The Sly Six Pack

As promised, faithful readers, I will delve into the subject of "the sly six pack" today.

If you have ever watched the Olympics or any sporting event where people run, you will notice that runners have ridiculous muscles.  They have thighs the size of watermelons and somehow their arms are toned and insanely ripped.  Their entire bodies merge into one rippling muscle.  Needless to say, my body is not like that.  I mean, I would describe myself as a runner, but I'm certainly not an amazing runner and I'm certainly not that good.  I also have a penchant for chocolate and just today, after a 9 mile run, I decided to follow it with a beer (and water, of course, but I decided a beer would taste really good).  So...I have not really developed the body of an Olympian.  

However, I will not deny that certain parts of my body have taken well to running.  I have, for example, something resembling a tan for the first time in my life, and I have ridiculous calves.  That's the one thing I will admit to.  They are definitely slimmer than they were when I did tennis or rowing - in fact my whole body is slimmer, but I notice it particularly in my calves.  But they are still bigger than most women's, and I will admit that gladly.  I can't even twitch my foot without having it look like I'm hard core flexing my calf muscles.  A part of me takes secret glee from this and another part of me winces when I catch a glance of them in high heels.  You can definitely tell that I do more than just go for a stroll during my lunch hour.

But, you are wondering about the six pack.  And no, I'm not talking about beer, I did not down a whole six pack after my run today.  Very funny guys.  

My abs are the one part of my body that I have never been able to control.  I have managed to whip my arms and legs, even my lower back, into ridiculous shape through running, weight training, classes, playing sports...but my stomach refuses to follow suite.  I learned in a health class once that women develop a layer of fat on their stomachs once they "mature" to protect their future babies, so I always just kind of accepted the fact that women are supposed to have soft, if slightly squishy, tummies.  Don't get me wrong, I've tried my darndest to tone it up - Pilates, ab classes at the gym, sit-ups, crunches, work out videos - they are all fun and can leave you with an awfully sore stomach for a few days, but I've never managed to stick with it long enough to acheive results.  Okay, I'm dwelling here and making it sound like I've spent hours and hours for nothing (really, I'd do like a class and then be like, that was fun and then never go again).  But the other day, I was startled to look in the mirror and see the top of my abs.  Like, the top of my abs in high definition.  First of all, there have only been brief moments in my life when I could even say I had abs and not just a tummy (there is a difference).  Second of all, I was surprised to see the start of what appears to be a six pack.  A very small start, I'm not talking like ripped, chisled abdominals just yet.  But enough that I mentioned it to a friend and he told me that no matter how many crunches I do, I'll never get a six pack that way - you have to run.  Considering that I'm now at about 30-35 miles a week, I assume that they will only continue to develop from here.  Without my consent!  Without my effort!  Don't get me wrong, I do a very light weight routine about once a week...but I find myself spending less and less time on my sit-ups and more on my lunges.

The sly six pack takes another victim!  Here it comes, like the creature from the Black Lagoon, storming your body and taking no prisoners!

Okay...once again, I have gotten carried away.

Speaking of getting carried away, I recently learned that in Maryland, in November, there is a FIFTY mile run.  I am intrigued and, unfortunately, tempted.  Why shoot for 26.2 when you can go for 50???  I mean, you're already over halfway to 50 after you've done a marathon.  Why not just keep going?  Such lofty goals for such a little runner...

The Challenge of Hydration

It's been a crazy last few weeks as I moved from Northwest DC to Southeast.  Some people might call this part of the city unsafe.  I wouldn't necessarily describe it like that - I think SE gets a bad rap.  I actually live in a very nice neighborhood and I am only 2 miles away from the Capitol building.  And I know this because I have started running to the Capitol, yep, even getting up and 5 and going before work.  New scenery, new routes, but basically once you get to the National Mall the same lunatics (aka people like me) are still running around with their fuel belts and their GU.

The fuel belt, in case I haven't mentioned it yet, is quite possibly the greatest invention in the entire world.  An incredibly comfortable, adjustable belt, it comes with four 8oz sports bottle and pockets and pouches for keys and cards.  It makes one look incredibly hard core and dedicated, which means that you end up pushing yourself even harder because you can't just go run 5 miles with a fuel belt on.  A fuel belt requires you to run at least 10 - you can tell just by putting it on that you are going to have a serious run.

Of course, I have already managed to break mine, but that is not the point.

The point is that it is very easy to get used to having water and sports drinks on hand once you get all these gizmos and contraptions.  My fuel belt (when it is properly assembled and not in a few pieces on my bedroom floor) usually contains GU, which is a fantastic substance that comes in a small pouch and is full of carbohydrates and designed to refuel a runner's body during the endurance (ie more than 10 mile) runs.  The water bottles with the belt come complete with the words, "Stay Hydrated!" lest you forget what purpose they are serving and are tempted to squirt water at squirrels while you run.  I never used to drink during my runs - I was afraid of cramping, so if I got too overheated or thirsty, I would stop at a water fountain, swallow a small amount and swish the rest around in my mouth before spitting it out, to the disgust of many a tourist.  But then I got the fuel belt and it changed my life.  NO LIE.  You think I'm exaggerating.  I can't say enough good things about this belt (except that it's fragile?  Maybe I just got a dud).  Now when I go on my short runs, I find it hard to rehydrate afterwards.  I usually end up drinking a lot of water at night and having to get up several times to pee (I think I actually got up 3 times the other night...I sound like a pregnant woman, not a marathon runner!).  So I have to learn how to hydrate throughout the day, every day, so that the addition of water/sports drinks (I prefer Gatorade and I thought orange would be good, but I have to admit that lemon-lime is really the best because it kind of tastes salty.  Or maybe it's cause I tend to sweat all over the water bottles...) and GU is only necessary because I'm going ridiculous amounts of miles.

Like on Sunday.  I did 17 miles and it KILLED me.  It didn't help that my fuel belt was MIA and I had to carry around a Gatorade bottle.  Which is all very well and good under normal circumstances but it's actually like carrying around a 1-1.5lb weight with you.  Anyone who's taken an intense workout class or done powerwalking can testify - that adds up after a while.  And trust me, I am ambitious in my marathon running but 17 miles took me almost three hours and it HURT.  I felt like my right arm was growing substantially while my left arm (where I keep my ipod) felt sadly puny.  I had to refill the bottle at water fountains several times and I have to admit that I walked the last .5 miles, something that I have not had to do in a long time.

I think if I start stretching, I will really start to feel better during my runs.  I tried this morning to stretch.  I joke a lot about how inflexible I am, but really I'm not that bad.  I can touch my toes.  For all of a second or two.  I mean, that counts.  So I touched my toes a couple times, shifted my weight from one leg to the other and then figured that was good enough.  I always forget my hamstrings and that muscle in your hip/butt.  I don't know the names very well, I guess I'll learn.  But for the first mile or two this morning, even after two days of rest, my left hip felt like it was going to pop out of the socket.  Ouchies!  I have to stretch that out now.  Am I even spelling stretch right?  It looks funny to me...

Well I guess that's what I wanted to talk about...I think the big thing here is that it's important to learn how to hydrate throughout the day, and not just to make your run easier.  Also so that you don't have to pee all night.  And hydration doesn't just include water, at least not for the hard core people like you and me.  It includes sports drinks, GU, and a fuel belt.  After a run, by the way, one of the best recovery drinks you can drink is...CHOCOLATE MILK!  Who would have ever guessed?  I haven't actually tried that yet, because as fun as it seems, the idea of drinking milk after running kind of makes me want to throw up.  Guess I'm not as hard core as I thought.

Next time (hopefully)....the sly six pack!