tag:blogger.com,1999:blog-76331043972362185222016-04-05T06:07:11.723-05:00SportybrainsOpinions, stories, and sometimes truths from a sub-elite runner/sport psychology consultant/continuous work in processAdriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.comBlogger529125tag:blogger.com,1999:blog-7633104397236218522.post-31104801718625388132016-04-03T12:04:00.001-05:002016-04-03T12:07:23.754-05:00A Training Week Worthy of an Oprah Quote <div>"Where there is no struggle, there is no strength."</div><div><br /></div>You know those training weeks where the miles click by, life basically stays out of the way, and you can always go faster if you wanted to. Well, for the most part, I did not have one of those weeks! I did, however, probably get more out of this week than those where I feel like I can do no wrong-I mean, doesn't Oprah Winfrey say it all in the opening quote. *In full disclosure I googled who owned that quote and was a little surprised it was the queen of talk. But I digress...and I do think O is absolutely right here.<br /><div><br /></div><div>And let me be clear that the struggle was completely self-induced-okay, most of it anyway. This training week looked pretty innocent on paper but my subconscious thought it would be a good idea to try and sabotage my strength gains. It almost succeeded a couple times. Almost-but we are all better and more capable than the lies that our limbic systems (you know, that deep brain structure that houses memory and emotion) generate when we're doing something challenging. </div><div><br /></div><div>Sometimes the only way to get out of our own way is to forcefully reach down inside to find something stronger within than the negative voices that are telling up to quit, that we're not good enough, too old, too big, too weak, it's too humid, whatever. Confession: all those things may have popped in my head at the beginning of my seemingly innocent workout on Tuesday-and yes, I resent each statement. </div><div><br /></div><div>So what set the stage for what felt like a boxing match instead of a long fartlek was probably rolling not one but both ankles on my 14 miler a few days before (LONG story-maybe I'll tell another time). I had forgotten that what seemed like an embarrassing inconvenience turned into some sore calves days later. </div><div><br /></div><div>Starting my warm up I was uncomfortable below the knee and it was 95% humidity and warm. I also forgot to buy more coffee so I felt half awake and more unfocused than usual. Caffeine addiction apparently is no joke! The calves loosened up and I started my timed ladder intervals and felt like I was full of sand. Full of sand and like I had a sweater sleeve shoved down my throat. Grotesque, isn't it?! So of course the HR soared and I started to freak. Ok not really, but the inner dialogue started to lean towards stepping off the track and waiting for a better day to do this workout; I mean, the recovery intervals are really short after all..... This lasted several minutes until I made the decision to just try ONE more interval-see if I can challenge myself and my current mood. The workout was not pretty, but the most important thing became not quitting or letting up-and besides, who really needs oxygen anyway?? ;)<br /><br />Low and behold, this strategy worked. This run was really, really, hard, but I decided that I would get more out of doing something really hard in crap conditions than just gallivanting through another pristine morning. This is not where resilient individuals live. They live in the places where others dare not go because they feel they are not worthy or strong enough. You don't grow if you don't subject yourself to less-than-ideal and push through.<br /><br />The rest of the week brought time-management challenges as I had to work later on a number of nights and be flexible, which isn't always the easiest thing for me to do. I had to refocus a couple times away from how hot and tired I was and refocus on gaining toughness.<br /><br />.<i>..But c'mon, it's just a workout, what's the big deal here? </i></div><div><br />This experience may help me later on in a race, but just the fact that I aggressively went after something that was really hard for me carried over into the rest of my day. More and more I feel like I am returning to the mindset that I adopted when I first started to run seriously-I did it for how it made me feel. I liked doing hard things for the internal payoff and competing with myself. There was nobody there to yell at me or give encouragement, I had to do it all myself. Sometimes, it really is what we do when nobody's watching that makes all the difference. Do it for yourself, honor your talents and honor God, and things will take care of themselves.<br /><br />Now, that's real strength.<br /><br />Carpe Viam.<br /><br /></div><div><br /></div>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com0tag:blogger.com,1999:blog-7633104397236218522.post-86727905985019993762016-03-31T13:02:00.001-06:002016-03-31T13:02:07.116-06:00Just a Little Shift So....before we get into the content today, I wanted to thank everyone who still reads this tiny little blog tucked away in the corner of cyberspace. After some inspiring conversations with others, and my own observations of how this blog has slowly evolved just as my training and racing has, I thought I'd broaden things up a bit. Adrienne Langelier will definitely still be Racing, but I decided that perhaps a name and theme change is due.<br /><br />What you can expect besides dissections of my mental state and strategies at races is a more reasonably in-depth perspective on my training-both physiological and mental, relevant tips and developments in the field of sport psychology, the good, bad, and in-between of balancing my growing career as a sport psych professional/counselor (what I can share anyway;)), and probably get some more book and product reviews going to keep things diverse and (hopefully) interesting. We arrived at the new name "<i>Sportybrains</i>", well, because it just seems fitting for a slightly geeky thirty-something running and sports enthusiast trying to make things happen in my small corner of the world.<br /><br /><br />Anything you want to learn about, I'm all ears-don't be shy! I can be reached at adrienne@1P410sports.com.<br /><br />Carpe Viam.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-XOAoUOpVPQI/Vv1z1JFBAzI/AAAAAAAAB0k/zOa_x_q_iggun6m1LzySxDU-6rxTcjU9A/s1600/12507644_10206282542001170_7167985949080453849_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://4.bp.blogspot.com/-XOAoUOpVPQI/Vv1z1JFBAzI/AAAAAAAAB0k/zOa_x_q_iggun6m1LzySxDU-6rxTcjU9A/s320/12507644_10206282542001170_7167985949080453849_n.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Let's go! It's gonna be a fun next few months! </td></tr></tbody></table>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com2tag:blogger.com,1999:blog-7633104397236218522.post-35882301508040369912016-03-20T09:57:00.001-06:002016-03-20T10:11:42.094-06:00Honest Race Report: Lessons on Allen Parkway <span style="font-family: inherit;"><b><i>Decompensation</i>:</b> <span style="background-color: white; color: #3b3e41; font-size: 16px; letter-spacing: 0.64px; line-height: 24px;"><i>loss of physiological or psychological compensation; often due to stress exceeding one's available resources </i></span></span><br /><div><br /></div><div>After some debate about how to write this report up, I have decided to just keep it real and honest here. Yesterday I ran my first 10k in several years at Houston's competitive Bayou City Classic and let's just say I gathered a lot of useful data there while FEELING like I got my ass handed to me out there. It happens, I know this, but man, I had to work for a 3rd AG spot. And I never did lose possession of my arse- it just felt that way! This post is not intended to be overly-emotional or an ungrateful rant of a race gone wrong, it just is as it was based on my own experience. </div><div><br /></div><div>Let's look at the objective first; at least the stuff I want to remember and discuss:</div><div><br /></div><div>Time: 43:48, first mile in 6:14, 1st 5k in 20:20 something. Not bad. Positively split quite a bit the second half-obviously. </div><div><br /></div><div>Placement: 3rd AG 30-34 </div><div><br /></div><div>Total miles on the day: 10 including race and warmup and cooldown </div><div><br /></div><div>Conditions: 85 or so percent humidity, 54 degrees, head and crosswinds at 16+ mph</div><div><br /></div><div>Gear: Now-Custom Oiselle/CryoWellness team singlet, Oiselle Distance shorts, New Balance 1500s. Uniform on point. </div><div><br /></div><div>Now onto the subjective....</div><div><br /></div><div>I'll be honest with everyone-I wasn't able to connect well the mental and physical at all yesterday (see above definition). It happens to us all, and yesterday was my day to tour the struggle bus. </div><div><br /></div><div><i>"You can't run someone else's race" -Bill Dwyer </i></div><div><br /></div><div>I made two glaring mistakes at the race yesterday that are probably pretty simple to fix. First thing, my race plan was too ambiguous-I am not the type of runner to just go "run a good effort" and see what happens. While I like the idea of being creative and letting things unfold, it's nice to have a little more structure. I went out with a front pack and hung with them for the first 2-3 miles, which is a nice reflection of my current 5k ability, but I ended up blowing up from going out on a wavelength that really wasn't mine and my thoughts were all over the place and a lot of them were not useful. I found it really hard to get in a rhythm, which came really easy in my last race. I felt like I had nothing left coming back into the city. </div><div><br /></div><div>On a more psychological level, I dealt with an unusual level of performance anxiety for this race. I don't consider myself a 'hot mess' racer by any stretch, but even though I looked composed, I lost my stuff a little yesterday when I look back on it.</div><div><br /></div><div>Normally I am pretty good with managing this, but I'll admit that the BCC has intimidated me in the past for some reason and the newness of the distance got the best of me. This lasted a couple days and I perhaps worked a little too hard to control the nerves instead of accept them leading up. If you were to have measured my cortisol levels before taking the start line, they would likely have been sky high-once we reach a certain point on race day, it's really hard to get it back-no matter who you are. *Don't believe me, see pic below* </div><div><br /></div><div>Now I instruct others on the regular to look at these events as a challenge instead of a threat, and I ended up going the other direction for this race. Looks like I have some mental work to do myself to experience more consistent results, and I am okay with that. Racing is really all about data collection and using experiences to improve, and I got a lot of rich information yesterday-like to slow my roll and keep better perspective. </div><div><br /></div><div>I was happy with still getting some hardware and finding a decent kick after feeling like my head and lungs were full of sand. Fortunately, I will only continue to improve and get stronger and I now have something to work towards in improving in this distance. We have to screw up sometimes in order to set appropriate goals in future outings. I was going through my Believe training journal and coincidentally, the following section was a review on mental strength. I had to share this pic as it sums up what I dealt with yesterday pretty well: </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://3.bp.blogspot.com/-guPgZKrPXd4/Vu7G_pWu5EI/AAAAAAAABzo/Qo8p71hnMEE7hZhFApU72CvxK1TVgQThQ/s1600/FullSizeRender%2B%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://3.bp.blogspot.com/-guPgZKrPXd4/Vu7G_pWu5EI/AAAAAAAABzo/Qo8p71hnMEE7hZhFApU72CvxK1TVgQThQ/s400/FullSizeRender%2B%25281%2529.jpg" width="400" /></a></div><div><br /></div><div><br /></div><div>Naturally, my process goal for my next race on 4/9 is to practice reframing the race experience. Hopefully this is helpful for some of you all too! It's good to have some things to work on both training-wise (handling longer races) and mentally (perspective and managing anxiety). </div><div><br /></div><div><br /></div><div>After the race I reviewed stuff with Coach Doug and we will adjust accordingly and I'm still healthy and ready to take on next week's workouts after recovering today. Thanks for helping me process! </div><div><br /></div><div>Onward. </div><div><br /></div><div>Stay the course. </div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com1tag:blogger.com,1999:blog-7633104397236218522.post-10766962688578477082016-02-14T18:00:00.001-06:002016-02-14T18:02:41.630-06:00First Race of the Season! ...meaning first race report of the Spring! I began 2016 racing cross country-style running the <a href="http://www.linksrun.com/" target="_blank">LinksRun</a> Cypresswood 5k yesterday evening and was reminded that golf courses are wasted on golf most of the time (I kid, but only kind of!).<br /><br />Pre-Race:<br /><br /><br />While the event ended well it started a little dicey on behalf of poor judgement by yours truly...<br /><br />It started innocent enough. I did my morning shakeout and foam rolled in the afternoon. Ate my <a href="http://www.honeystinger.com/" target="_blank">HoneyStinger</a> bar with some strawberries a couple hours out and headed out at about 3:30 to Houston to the supposed golf course.....<br /><br />Like any responsible athlete, I read the race guide email top to bottom, but somehow neglected to put the address in google maps being under the impression it was the course near the sports med clinic I work at sometimes. It was not. After pulling in and seeing no starting chute or anyone else not in golf attire, I quickly realized that I was on the wrong side of the freeway!<br /><br />Okay, deep breath time for google maps: I was 30 minutes from where the real race site was and was quoted to arrive at 4:45 for a 5:30 race. I like to arrive to any event at least 60 minutes early, why not live on the edge a little, right?! Honestly, how little I stressed about this I almost found surprising-this must mean my mental game's on point today even though my common sense is not!<br /><br />Trusting that the voice inside my phone knew where this course was, I ran it hot in my new Camaro to the other side of stupid-long Cypresswood Dr. and reached the Cypresswood Golf Club-complete with start and finish in sight. I ended up having plenty of time to get my packet, jog around for a mile and a half and get my drills in before the start. I did feel pretty in my element as I love racing across the grass and dirt and I feel confident running XC.<br /><br />I left the spikes at home for this one and went with my New Balance 1500s. Reviews that state that that shoe grips like a mofo are completely true-there was no slippage to be found on some varying topography.<br /><br />Race and Course:<br /><br />The race itself went off right at 5:30 and had a pretty smallish field. There were three guys who were quite fast and one was quoted wanting to run below 18:00 and I planned to try and keep them in sight for at least the first part of the race. I have been feeling really confident in my fitness for the first time in a really long time and just planned to just go out there and let my legs do the talking and keep my head quiet and positive.<br /><br />The course was pretty and rolled for the majority of the race up and down bunkers and fairways containing cones marking the course. I was glad I spent some time running the Flintridge "hills" here in The Woodlands and spending many runs on the Player Course before tee times in the morning as I was really prepared and not really fazed by this.<br /><br />First estimated mile I was running in fifth overall behind four guys, two of them looked really young and were moving quick up and down the rises. In the first few minutes I overtook one of them and got that surge of motivation that comes with. I then realized that I was moving along very good and was feeling strong-I could keep this pace up! I learned after from a 10k runner who was close behind that we went through the first mile in about 6:15. I didn't feel like I slowed much after that and didn't have much feedback; I think that actually seemed to help as I just focused internally-that and I had Cage the Elephant's "Mess Around" stuck in my head-what a great racing song, btw!<br /><br />About halfway through the race the course opened up a bit and the fast dudes were gone and I felt more or less solo how I was running. Thoughts started to drift toward questioning if I was going too hard, but the legs wanted what they wanted and I shifted back to just focusing on my form and staying relaxed and more Cage the Elephant. I was surprised with how even my effort was across climbing up and down and sometimes running on a slant. The last mile or so was over quick and I saw the clubhouse behind the final rise. I figured I was going to be under 21:00 with the hills and grass and all. However, I was not...<br /><br />After running past the clubhouse the finish chute was in view and I saw the clock reading a few seconds above 19:00. I immediately took off with mouth and eyes gaping for the last 150 yards and managed to run a 19:29. This time used to be commonplace many years back, but after my bajillion injuries I had a hard time getting back under 20. Funny it happened yesterday, because besides finishing in front, outcome was not a focus. I just wanted to run hard and not think about it too hard. Process in a real thing, folks. <i>"And no she don't mess around...." </i><br /><br />They had a nice dinner afterward and I walked away with some prizes and more confidence. I texted Coach Doug a couple excited lines giving him credit for helping me get fitter than I have been in years. I've learned to really believe in that fitness after several successful workouts in the past months. I also have to thank CyroWellness Lab, Dr. Derrick and Ray Arroyo for getting me ready to run well the week prior.<br /><br />Next up is double the distance on 3/19. Resting today-back to work tomorrow.<br /><br />Congrats to everyone who raced in a jam-packed race weekend!<br /><br /><br />Stay the course.Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com1tag:blogger.com,1999:blog-7633104397236218522.post-13313894202463102232016-02-07T11:57:00.000-06:002016-02-07T11:57:01.700-06:00Chillin' Out: My First Month of Cryotherapy and Normatec RecoveryTraining lately has been anything but chill-I'm gradually building up mileage, getting faster, and most importantly-feeling stronger with every week that passes.<br /><br />A typical training week this cycle consists of at least 40 miles per week with a timed interval session on Tuesday (some call them fartleks), a tempo-type run on Friday, and Long Run on Saturday. The rest of the week consists of easy running plus usually one rest day. I start my Spring racing season next Saturday, 2/13 at the LinksRun 5k at Cypresswood Golf Course.<br /><br />I approach this season genuinely excited and fitter than in years past. Why? Well, I've managed to stay healthier for the most part and can string weeks of training in consistently. My mental state is also different; looking forward to my challenging runs and races this season instead of worrying about when the $#^! would hit the fan again.<br /><br />This past January, I have seen some of the biggest improvements in my training and have largely felt amazing doing it-of course, the workouts Doug prescribes are plenty hard, but I am responding to them and seem to be showing improvement from week to week. I'm sleeping well, getting massages, eating plenty of good carbohydrates, but my recovery regime recently got a significant boost.<br /><br />Enter Whole Body Cryotherapy (WBC) and Normatec Compression technology. Nina and Matt at <a href="https://cryowellnesslab.com/" target="_blank">Cryo Wellness Lab</a> in The Woodlands offered me a sponsorship and of course I was willing to give the cryo thing a try. WBC first came onto the scene being utilized for recovery by (ahem) the Nike Oregon Project and over the past few years has become more accessible to amateur athletes as well. For those who still don't know, it's a sauna-type device that is cooled to an extreme low temp (-100 or colder) and the athlete is placed in a hollow enclosure with liquid nitrogen flowing in from the neck-shoulder area down. It's intense, but lasts just 2-3 minutes and you immediately feel good stepping out of the 'cryo tube'.<br /><br /> I had heard and seen other very accomplished athletes using WBC and Normatec boots (including Oiselle Olympic Trials Marathoner Andrea Duke and triathlete Craig Alexander for starters) and kept thinking how much I wanted to try both out. A typical session for me is 30 minutes within a few hours after my last workout if scheduling allows and I hit the Normatecs first then get in the tube. Different athletes may prefer a different sequence, but I like being squeezed before frozen.<br /><br />So now I'm a month in of using both modalities at least twice a week (usually after a harder workout) and do notice a significant benefit. Fortunately I had a good month or so with some base under my belt so I could tell a difference between training with an extra recovery stimulus and training without. Before I get into science and stuff, I'll give my observations from month 1 at Cryo:<br /><br />1. Generally speaking, I feel less 'beat up' on a day-day basis. I feel good at a range of paces and soreness is minimal. This is probably due to less junk in my legs and inflammation.<br /><br />2. A reduced 'warming up' period on my runs, especially those after workout day. However, I still maintain the paces I am told to for that workout. Gotta train smart, even when you feel good!<br /><br />3. This one's kinda weird.... I seem more optimistic and my mood is calmer. There are several possible factors at play there. One being an endorphin release from being placed in a chamber with nitrogen pouring in at -250 degrees! So I get endorphins from the challenge of running and the challenging of voluntarily freezing myself!<br /><br />4. Performance improvement and seeming ability to handle an increasing load. As many readers already know, I've struggled with stringing things together over the past few years. A good example of training benefit is how I ran one workout at 6:29 pace one week and then repeated that workout at 6:15 7 days later. I found this pretty dang encouraging.<br /><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-jpnD3u749Ig/VreFQieBNHI/AAAAAAAAByg/oEV5bVKsLmg/s1600/IMG_1548.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://1.bp.blogspot.com/-jpnD3u749Ig/VreFQieBNHI/AAAAAAAAByg/oEV5bVKsLmg/s320/IMG_1548.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Myself and fellow runner Misty B. getting some compression in.</td></tr></tbody></table><br /><br /><b><i>So what about science? </i></b><br /><br />Given that use of both apparatus for athletic recovery vs. post-surgery or other medical reasons, research is still in progress. Some debate that there is little to no benefit from the recovery protocols, while others, including articles by <a href="http://www.ncbi.nlm.nih.gov/pubmed/20524715" target="_blank">Banfi and colleagues</a> (2010) and <a href="http://www.ncbi.nlm.nih.gov/pubmed/21574854" target="_blank">Lubkowska</a> (2011) show some interesting findings in the reduction of pro-inflammatory cytokines (inflammation markers) after 20 treatments. <a href="https://www.normatecrecovery.com/how-compression-works/how-and-science/default.aspx#sci" target="_blank">Normatecs</a> are believed to help circulate lymph and give a massage-like effect; think of them as deep-cleaning systems for your muscles.<br /><br />Re. the inflammation factor-my understanding is less inflammation equals less muscle soreness and damage and can mean more quality training. Less inflammation also has an effect on mood and a general sense of well-being along with vulnerability to injury. Something to think about.<br /><br />For me, voluntarily turning into a popsicle has been worth my time and will continue to be a part of my training regime for some time.<br /><br />Those local to the Woodlands/Houston area, I will be doing a presentation on recovery as a mindset on February 15th at Cryo Wellness is anyone wants to come learn more and check out the Lab.<br /><br />Thank you Nina, Matt, and the rest of the awesome staff for taking me on!<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-GN5bv-8_W58/VreFBt6E3CI/AAAAAAAAByc/MUJ-zWxoIRU/s1600/FullSizeRender.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://1.bp.blogspot.com/-GN5bv-8_W58/VreFBt6E3CI/AAAAAAAAByc/MUJ-zWxoIRU/s320/FullSizeRender.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Making fresh legs. </td></tr></tbody></table><br /><br />Stay the course.<br /><br /><br /><br /><br />Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com0tag:blogger.com,1999:blog-7633104397236218522.post-55780393714642696452016-01-02T17:30:00.001-06:002016-01-02T17:30:56.381-06:002015 RecapThis post has the potential to be a LONG one.... But I will not do that to you, or at least try not to... ;)<br /><div><br /></div><div>2015 is a year in my running life that I acrually want to write about-a welcome change from recent years. Every time I think about what transpired this year I just keep coming back to the theme that I was one of the luckiest girls I know. I by all means don't intend to be arrogant in that statement, because seriously I didn't deserve a lot of the cool things I got to experience and do this past year; some of these experiences were more small personal athletic victories, and others were practically ripped from my bucket list. </div><div><br /></div><div>In no particular order, here are the highlights of my year in running in blurbs and pictures..Since racing is just part of my athletic endeavours at this stage, I've included a lot more than just results and training numbers; this year I think I fully embraced my "body of work" or contribution to the sport (at least I tried to leave a contribution). Hope your year was epic in it's own way too!<br /><br /><i>Epic Trips with some epic training.</i><br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-4_neL0622fU/VohbVeXQ4OI/AAAAAAAABwM/k1SLDyYrFE8/s1600/11053441_10205316691055500_6299026967798759464_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-4_neL0622fU/VohbVeXQ4OI/AAAAAAAABwM/k1SLDyYrFE8/s320/11053441_10205316691055500_6299026967798759464_n.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Me and Jill of 'Run With Jill'! We had a great run at 7500 ft!</td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-jX-JVrM86JI/Vohbs1D7mMI/AAAAAAAABwg/Y72HypYnGRM/s1600/5k%2Bgroup%2Bphoto.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="180" src="http://4.bp.blogspot.com/-jX-JVrM86JI/Vohbs1D7mMI/AAAAAAAABwg/Y72HypYnGRM/s320/5k%2Bgroup%2Bphoto.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">#oiselleteam pre-5k in Leavenworth, WA</td></tr></tbody></table><ul><li>2 x Colorado: I got the chance to run at altitude not once, but twice. First round was during downtime before hitting the ski slopes in Keystone, CO. The first run was definitely an experience at 8500+ feet up! Over the summer I got to do something I've been wanting to do since I knew anything about training-I went to Boulder. Running around Boulder's well-known routes was a really cool experience and not quite as weird or scary as the ski trip in February. I crossed running storied Magnolia Rd off the list. At least the task of running it for the first time. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-M9XbHTgMHjM/VohbKl11g2I/AAAAAAAABwE/GKmkgCCXuC8/s1600/mags.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-M9XbHTgMHjM/VohbKl11g2I/AAAAAAAABwE/GKmkgCCXuC8/s320/mags.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Well, hello there Mags....<br /></td></tr></tbody></table></li><li>Washington: Two words: Bird Camp. Oiselle pulled out all the stops for a fortunate 100 of us on the team and for four days we toured headquarters in Seattle, climbed mountains to an Alpine lake in Leavenworth, ran together, and bonded with athletes of literally all levels. I still haven't quite gotten over the awesomeness of that trip and miss all the women. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-0tQc6tdN_wU/VohbjdkdCqI/AAAAAAAABwU/lJus9DpSlEk/s1600/LF%2Band%2BAL.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="252" src="http://1.bp.blogspot.com/-0tQc6tdN_wU/VohbjdkdCqI/AAAAAAAABwU/lJus9DpSlEk/s320/LF%2Band%2BAL.png" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Me and LF herself!<br /><br /></td></tr></tbody></table></li></ul><div><i>Sport Psychology Stuff</i></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-BvVLbyZTg2Q/VohcoiXKf6I/AAAAAAAABwo/D3196QZnfTY/s1600/bildougme.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://1.bp.blogspot.com/-BvVLbyZTg2Q/VohcoiXKf6I/AAAAAAAABwo/D3196QZnfTY/s320/bildougme.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Bill Rodgers, Coach Doug Storey, and Me at the Marathon Expo in Houston</td></tr></tbody></table><ul><li>This one went down while at Bird Camp but deserves its own bullet-Day 2 of camp I was slated to do a talk on goal-setting and the mindsets required with one of my personal heroes, Lauren Fleshman. She was very gracious and we seemed to work well together presenting and I didn't even fangirl too much while I was "working"! Surreal career moment for sure. </li><li>Speaking at the Houston Marathon Expo was a cool experience. Meeting Bill Rodgers and Meb there perhaps was even cooler. </li><li><br /></li><li>Working (& running) with a NCAA Cross Country team. Back in October, I spent a day with the hardworking and incredibly resilient Dallas Baptist crew. It was really nice of them to let an old lady do a long run with them. Projects like this makes what I do rewarding and enjoyable beyond words. </li><li>Joining in with the impressive things going down at Team Green Running. Wanna see some class acts tear up the track? Check them out. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-q_cFjcVA7QA/Vohc5RcaamI/AAAAAAAABww/ZC1CFk90onA/s1600/TGR%2BSummer%2BCamp%2B2015.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-q_cFjcVA7QA/Vohc5RcaamI/AAAAAAAABww/ZC1CFk90onA/s320/TGR%2BSummer%2BCamp%2B2015.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><br />Talking Mental Game with some future distance stars. </td></tr></tbody></table></li><li>Personally, I noticed a shift in my own mindset this last year. I gave myself permission to take some risks and try new things and by doing so I started to genuinely believe in myself as an athlete again. This I enter 2016 with a stronger </li></ul><div><i>General Training</i></div><div><ul><li>Yay mileage! I got to build up and more importantly sustain 50 some odd miles per week. Longest run was 15 miles and I regularly did track and tempo-type work each week. </li><li>I probably spent the most time training this year than in the past two combined due to better health this year. </li><li>Recovery and the 'little things' was front and center this year, and I think it paid off in being able to handle a fairly heavier load this season. </li><li>I also trained my mind and did the things I tell my athletes to do. Journaling and visualization seemed to be difference makers, especially visualizing responding differently to mentally weak areas in races. </li><li>This past year I also traded my tri bike for a simple roadie with no regrets. I have respect for triathlon and enjoyed racing them, but running's my true sport love and I promised myself if I was healthy enough I'd give it a go exclusively again. </li></ul><div><i>Racing </i></div></div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-a5kqbhZ7cRk/VohdItDMZ3I/AAAAAAAABw4/hGdK8zXbFos/s1600/SLSpikesMedal.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-a5kqbhZ7cRk/VohdItDMZ3I/AAAAAAAABw4/hGdK8zXbFos/s320/SLSpikesMedal.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">All spiked up. After I got over the fear of stabbing myself with them! </td></tr></tbody></table><ul><li><b>Cross Country</b>! I was a total late bloomer running my first XC race at age 32, but was so glad I did. I won my first two open events and am not hooked. Who knew jumping hay bales and running through low water crossings would wake up my racing? </li><li><b>5k goal time</b>. Getting so much closer but didn't pull it off this year. That's okay beacuse I go into '16 in better shape than going into '15. </li><li><b>Winning 3 small races in a row.</b> Winning isnt everything, and I don't have to win to think I ran well, but after not getting a 1st F 'W' in a long time, it was great for the confidence.</li><li>Races weren't all unicorns and cotton candy last year but that's running. I had a couple literal "meltdowns" out on courses. Literal because I learned that I can be as mentally tough as I want to be, but I am a heat-vulernable athlete. Blame my mesomorphic frame.</li><li>I put in a total of 9 races this year-not a ton, but more than in the past. Some were treated more as workouts, some all out-you know, just like a good running season should be! </li></ul><i>Sponsorship Stuff</i></div><div><ul><li>Renewed with <b>Honey Stinger </b>yet again and will run for them again in 2016. If you haven't tried their stuff. You need to. Really do. </li><li><b>Oiselle</b>- The Nest has gotten a lot larger over the past year with the Volee expansion and I signed on in Late Summer 2015 to serve as a Team Leader for Texas. Thank goodness there are two more here in the Lone Star State, otherwise my job would be quite stressful! I started a monthly group run in Houston in November and watch for the Bird prescence at the Houston Marathon-it's gonna be a fun one! </li><li><b>Cryo Wellness Lab</b>-a late addition but an important one. Can't y'all tell I'm a freak for recovery?! ;) </li></ul><div><i>Takeaways</i></div></div></div><div><ul><li>First and foremost, have more fun! I notice a direct and strong correlation when I am genuinely enjoying running with how I perform and recover. The studies on positivity don't lie, people!</li><li>In a phone conversation with my coach before a cross country race back in August, he called me out for selling my ability short. Luckily I listened and ended up winning the race and re-learned how to be hungry and aggressive. </li><li>I can have a good season again and can still handle some miles. </li><li>A little spontanaeity and even impractical decisions (i.e. galavanting around Colorado in July) is a good thing.</li><li>Did I already say I was the luckiest average girl in the world?? </li></ul><div><i>Goals</i></div><div><br /></div><div>I still am working on exactly what I want to see in 2016, but I have three now that I can share.</div><div> </div><div><ul><li>1. Get back under that 20-minute mark in the 5k-this is probably done by making the decision to be tough at mile 2 and finding a good course/weather to do so. </li><li>2. Sustain at least 55 miles per week; 5 up from last cycle for at least 4-6 weeks out of season.</li><li>3. Compete in the USA Club Cross Country Championships. My plans fell apart in December to go to San Francisco but I imagine I will be fitter, faster, and more competitive in 2016. Bottom line is I need to #womanup and do what is necessary: continue core work, foam roll in the evenings, and believe in myself-that's where all of this comes from anyhow is belief. </li></ul></div><div><br /></div><div><br /></div><div><i>Thank You's </i></div></div><div><ul><li>Heather Stephens and Kristin Metcalf at <a href="http://www.oiselle.com/" target="_blank">Oiselle</a></li><li>Derrick Raymer and <a href="http://www.athleticrepublicthewoodlands.com/" target="_blank">Athletic Republic</a> (new home of my practice, btw!!)</li><li><a href="http://www.honeystinger.com/" target="_blank">Honey Stinger</a></li><li>Nina McFarlane at Cryo Wellness Lab</li><li>Doug Storey of <a href="http://bayoucityendurance.vpweb.com/" target="_blank">Bayou City Endurance Consulting</a></li><li><a href="http://spmassage.com/" target="_blank">Ray Arroyo </a></li></ul><div>It's likely I forgot several of you all, but all of you have been integral to keeping me healthy, getting faster, fueled, and well-dressed! </div></div><div><br /></div><div>Hope everyone else has some memorable moments and lessons from 2015. Now that it's all been written out, on to the next one! </div><div><br /></div><div>Stay the course. </div><div><br /></div><div><br /></div><div><br /></div>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com1tag:blogger.com,1999:blog-7633104397236218522.post-76559454023802067622015-11-30T15:33:00.003-06:002015-11-30T15:35:30.626-06:00Taking on the Uncontrollables<div class="MsoNormal">I originally was going to title this post “<i>Adrienne and the Uncontrollables</i>”, but that would have sounded too much like a failed rock group. Anyway…..<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">“Focus on what you can control”….I tell my athletes this so.many.times. I tell them this because it is the truth- in both sport and life. It isn’t the entire truth, but enough to get you through the especially challenging periods we all go through. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">To be frank, I need to tell myself this a lot. A lot a lot (Too many ‘a lot’s’? At least one gets my point). This past week was pretty rough training-wise. Minus the shoelace incident, I have been able to hit almost anything at any time on the training plan. Except this week. It’s one of those inevitable things sometimes.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">After doing a pretty solid but deceptively taxing session on the track Tuesday, I had a tempo Turkey Trot on the schedule last week. Cool right? I love this particular race and was looking forward to just cruising along the course like on most years. Let’s just say I woke up to temps in the 70s with humidity of at least 85%. I won’t get started on the Texas weather too much; but I was layered up on the track just 48 hours prior.<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">I’ll cut to the chase that I wasn’t able to hold the prescribed pace for more than 3 miles on a 5-mile course. I had one of those experiences where your pace and energy seems to go from great to okay to wanting to find a ditch to fall into within a Garmin beep’s time. Get the picture? Okay, good. After fighting off some fleeting embarrassment of my current situation-I was being paced by a college runner who nicely offered to run with me and I didn’t want to waste her time-I did what I could vs. fighting my own ego and some unseasonable conditions and adjusted the pace down. Luckily I haven’t had to have the ego-conditions-reality battle go on in my head in a while, but I digress. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">In being my typical honest self on here, I wanted to throw in the towel on this one. Badly (actually, being smacked in the face repeatedly by a wet towel would have almost been preferred here) <o:p></o:p></div><div class="MsoNormal"><b><i>But it made sense</i></b> to me why I was so zapped. Each of us can carry a unique load of things and stressors-both negative AND positive: training, relationships, work, sleep, and everything else that happens in between. In Health Psychology this phenomenon is called <i>Allostatic Load</i>-for those who are curious. Mine for reasons beyond my power, was higher in the past week. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Just a week prior, the ‘in between’ hit me pretty good-in the form of a beer delivery truck hitting the back end of my car. Shaken and with an instantaneous headache and sore back, I walked away with no major issues but whiplashed as all get out (is ‘whiplashed’ a word??). My car, however, didn’t make it. Recovering from the wreck took several days-feeling normal didn’t happen til the following Tuesday. Then I had to buy a car after work, which means a late night after a workout and another afternoon run. Oh yeah, and seeing clients in between. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">In the midst of all the uncertainty and planning also on a move and an upcoming holiday, I was just taking things hour by hour. All the craziness and preparations I had to make while trying to hold down normalcy also took a toll on my sleep. Gross. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">So while this post may appear to be me feeling all kinds of sorry for myself, it is not. Or at least not my intention anyway. Long story short: stuff happens. Life happens. Crap runs happen-especially when we don’t want them to. But that’s running folks! And besides, even when I don't run the greatest, I still look good rockin the <a href="http://www.oiselle.com/" target="_blank">Oiselle</a> kit! </div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-_xxV10tUxNw/VlzAlL8GovI/AAAAAAAABvU/Do9QYMvMsgY/s1600/balance%2Bscale.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-_xxV10tUxNw/VlzAlL8GovI/AAAAAAAABvU/Do9QYMvMsgY/s320/balance%2Bscale.jpg" width="320" /></a></div><o:p></o:p><br /><div class="MsoNormal"><br /></div><div class="MsoNormal">One of my fabulous runners I consult with sent me <a href="http://www.believeiam.com/blogs/biablog/9782722-the-professional-state-of-mind-a-letter-to-aspiring-pros#.Vls70mbVmO8.twitter" target="_blank">this article</a> in an email earlier today (and no, you don't have to be an aspiring pro to get something out of it!;)). I think it is timely for when things don’t always go our way. It’s worth a read and probably more important than this post-you can be the judge and it won’t hurt my feelings<span style="font-family: "wingdings"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span> <o:p></o:p></div><div class="MsoNormal"><span style="font-family: "wingdings"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><br /></span></div><div class="MsoNormal">So next time your runs take a hit and you’re not performing how either you planned to do or are capable of doing, cut yourself a break. I believe the other side of ‘mental toughness’ and resilience is not ever underperforming or having a bad day, but taking inventory of factors associated and admitting we are not all-powerful and moving on. Permission to suffer can be a positive thing sometimes and a good learning experience. Believe me, it will get you a whole lot further than the alternative. <o:p></o:p></div><div class="MsoNormal"><br /></div><br /><div class="MsoNormal">Stay the course. <o:p></o:p></div>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com2tag:blogger.com,1999:blog-7633104397236218522.post-38186494004987996922015-11-15T19:07:00.003-06:002015-11-15T19:07:47.919-06:00"Lies Adrienne Langelier Told Me": 5k Race, Training, and Self-Talk<div class="MsoNormal">While I am somewhat ashamed to admit, I am a Chelsea Handler fan and her mindlesly entertaining books have been summertime reads since grad school. That being said, I am totally ripping this post title from her “Lies” book because my creativity is spotty at best and I thought it would be a creative hook to wrap a race report in a post that is really about self-talk on the run. And athletes tend to lie to ourselves quite a bit-and lying gets us nowhere. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">But I digress. After an unfortunate foot-tissue smashing incident sadly self-induced from excessive shoe lace tension, I rescheduled my mid-fall 5k for Saturday at the low key Run The Woodlands series (the Luke's Locker crew does a nice job, btw). My training has been going the best it has in years and I'm putting in both consistently decent mileage AND workouts on a regular basis. And I'm enjoying it-a lot. I was more than ready to run well over the weekend, even after skipping workouts to heal my smashed tendons. </div><div class="MsoNormal"><br /></div><div class="MsoNormal">So I'll be honest and say I was mostly confident, but there was still some stragglers of doubt about how well I can actually run this race-even with two degrees in psyc and recent evidence by hitting my workout splits. (Sigh.... I'm getting there!). This race was more just a 'checkpoint' in training and for fun more than anything, but if you're competitive like I am, you can't help but put forth an honest effort. </div><div class="MsoNormal"><br /></div><div class="MsoNormal">Long story short I did some things that I rarely, if ever have been able to pull off in a 5k distance before-notably negative splitting and overcoming a sub-par second mile. Run enough 5ks hard and you understand these races are not for the faint of heart-even with the short distance! </div><div class="MsoNormal"><br /></div><div class="MsoNormal">I managed to start and finish with the 1st F position and finished in 20:20-something. The sub-20 will come another day. I guess this means that somehow I am 3-0 on my season currently! My first mile was 6:25 after dialing back from a 5:50 first quarter, second mile was mostly up a steady incline (not hill) and my pace slowed to a 6:40ish. Third mile was faster and just over a 6:30 with a strong kick at the end.</div><div class="MsoNormal"><br /></div><div class="MsoNormal">In the past have mentally imploded when the second mile is not as smooth and this race was a first of sorts where I ralleyed a bit towards the end. I also caught myself in some lies on this one and will provide examples. I tell my athletes in the office to record their negative self-talk and write out a rebuttal to it, and I will use the same practice here. Luckily there wasn't too much this time around, but here are a couple racing untruths/evidence and rebuttal: </div><div class="MsoNormal"><br /></div><div class="MsoNormal">Pre-Race: <i>"It's going to hurt, I don't know if I can hang the whole time"./"Pain is part of the game, sweetheart (Yes I switch from first to second-person regularly in my head!), you don't learn to deal without accepting it." </i></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Starting line-seeing lanky girl with long ponytail, a small entourage, and her game face on wearing bright pink Brooks: <i>"she looks like she's fast, maybe I should adjust my goals."/ "Pay attention to YOUR race plan and yourself-you can't control her." </i></div><div class="MsoNormal"><i><br /></i></div><div class="MsoNormal">Somewhere between Mile 1.2 and Mile 2: <i>"This always happens. I just don't have it anymore". /"Don't fight the course, focus on turnover instead of pace."</i> More evidence: A recorded negative split from mile 2 to mile 3,1. Boom.</div><div class="MsoNormal"><br /></div><div class="MsoNormal">After the race: <i>"I may not ever break the 20 barrier again."/ "That's total crap. It's really hard to run solo on a rolling course when there really are no challengers to push. It's coming because you've got the toughness to make it happen and I'm fast enough." </i></div><div class="MsoNormal"><br /></div><div class="MsoNormal">...<i>..Yeah, you know what postiive self: you're probably right. And that Adrienne can be a liar sometimes. </i></div><div class="MsoNormal"><br /></div><div class="MsoNormal">So I don't know if anyone else does this in training and racing, but I find it sure comes in handy to have logic and reason on your side when pushing yourself. I also find this method works very well for track workouts and tempo efforts. </div><div class="MsoNormal"><br /></div><div class="MsoNormal">Over the weekend it was reaffirmed to me that even though you train hard, recover harder, and do most of the right stuff, you have to be on your own side often and especially when race day comes. While it was far from the perfect 5k, each race can be a fun learning experience and you can apply things forward (such as the whole mile 2 thing!). All in all, I think I did a decent job and enjoyed myself out there. Compared to an outing earlier in the year where I ran an identical time, I felt MUCH stronger at the end and recovered nicely. Yup, things are coming together. </div><div class="MsoNormal"><br /></div><div class="MsoNormal">So believe in yourself. And pay attention to those lies ____________ (insert your name here) tells you! You just may gain some more confidence after you realize your mind can be a lying sack of, um....something. </div><div class="MsoNormal"><br /></div><div class="MsoNormal">Anyone else catch themselves lying lately?</div><div class="MsoNormal"><br /></div><div class="MsoNormal">Stay the (truthful) course. </div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com4tag:blogger.com,1999:blog-7633104397236218522.post-41142468404346857402015-10-23T15:45:00.002-05:002015-10-23T18:12:40.533-05:00Negative Body Image and Eating Disorders: Practical Implications for All Runners<div class="MsoNormal">Body Image. In American Western Society we are hard-pressed to find a term that evokes so much emotion, debate, concern, and confusion. I mean, not a day goes by when we’re not bombarded by confusing pictures and messages and social media can be a mine field all its own. Running in particular has its own set of false standards and issues with eating disorders and body image disturbance. Pair the darker, more archaic archetypes of competitive running with the modern conveniences of technology to display images and ideas at anytime to anyone, there are bound to be issues sometimes. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Amidst the chaos, however, some recent constructive dialogue has taken place among many in the running community, most recently I was inspired by an article on <a href="http://runhaven.com/2015/05/28/runner-body-image-finally-changing-better/" target="_blank">RunHaven</a> and a <a href="http://www.letsrun.com/news/2015/10/huge-thumbs-up-to-crystal-nelson-for-discussing-her-eating-disorder-and-a-call-to-hear-from-those-who-have-overcome-eating-disorders/" target="_blank">LetsRun</a> thread (yes you read that correctly) to publish this. I have actually had this written out for a few weeks, with the first impetus a private Facebook group message thread on how to be sensitive when posting about body image issues and basically how to “talk about physical things with low risk of triggering others still feeling somewhat free to speak”. As poorly structured as that last sentence is, there is the essence of this post. On the aforementioned thread, what began as a “please be supportively aware of those with body image issues and eating disorders ” turned into “then what am I supposed to say without offending or triggering someone”, which turned into the idea of posting the idea of “trigger warning” before anything on clothing sizing and fit to nutrition to race times. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Despite some of the confused statements mentioned above, overall as a professional in the counseling field I was impressed with how this discussion that lasted hundreds of comments and hours did not turn into a total firestorm. That alone I see as progress. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">In this highly imperfect post, I hope to clarify and hopefully help put some proverbial guard rails up when it comes to what to and not talk about that may affect those struggling. I will also say that everyone is different and below addresses some common things that are bothersome, they may or may not apply to everyone’s situation. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">So where did all this distortion in running come from anyway? There seems to be this metaphorical ‘ideal’ runner who never goes above 8% body fat, is 5’9 or above with highly visible veins and muscle striations and never gets injured. If this is true, I bet this covers less than 2% of all runners and is highly tied to genetics. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">The (often unarticulated) idea that superior athletes are lighter and thinner, often much below average is what seems to get internalized by often unsuspecting runners. About a decade ago when I fell into this ideology, it was a very slow and subtle process, when I realized what was happening after listening to various comments about weight and times, consequences of injury and hearing runners compare bodies-even if unintentional-on a daily basis, I was in the grips of chronic injuries by maintaining a body weight that was not designed for me to be at. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">Clearly this is an issue that I am very passionate about both as a clinician and a runner. Luckily, many women are fighting back against this false idea and my sponsor <a href="https://www.oiselle.com/athletes" target="_blank">Oiselle</a> has even gone as far as including honoring one’s body as part of its Manifesto (or see Lauren Fleshman’s version of that principle below). </div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-x50NNvx61wI/ViqcG6UpAYI/AAAAAAAABuU/2o_m4PqT79o/s1600/fleshman%2Bbody%2Bimage.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-x50NNvx61wI/ViqcG6UpAYI/AAAAAAAABuU/2o_m4PqT79o/s320/fleshman%2Bbody%2Bimage.jpg" width="247" /></a></div><o:p></o:p><br /><div class="MsoNormal"><br /></div><div class="MsoNormal">In my work with female athletes plus my own experience, one of the biggest gray areas in combating body image is how to deal in the face of something that flips that ‘irrational switch’ of a body image trigger in your brain. But what if that switch wasn’t even there in the first place? In a perfect world, we could just make all the garbage we see on the internet and the images that make us feel bad about ourselves just disappear. We can’t do that, but shifting gears a bit- here are some simple things we be aware of and consider in everyday thought and conversation that just may soften the negative body image blow….<o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]-->1.<span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]--><i>The compliments we give people that really are backhanded towards ourselves</i>. When we tell our running partner that “I want/if only I had your abs/legs, etc.” we are really telling ourselves that what we have is not good enough. Think about it. Wanna still tell someone they look fit and stuff? Simply cut off the wanting part and say “I like your abs/legs/feet/blazing speed, etc”. Still gets the message across without you inadvertently putting yourself down while doing so. <o:p></o:p></div><div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><br /></div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]-->2.<span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]--><i>When it comes to being out of shape or dealing with injury</i>, I’ve noticed in a lot of conversations how we disregard that it is actually normal and advised to not be in peak shape all of the time. Deconditioning is generally part of the healing and recovery process and should just be looked at as just a normal, albeit inconvenient phase instead of making it fair game for the injured party to put those in different training phases or not currently injured on an unfairly higher plane. Why? Guess what, you start training again, you generally go back to where you were or better. It may not be ideal, but think about it and pay attention to the comments you make about yourself during times like these. One of the most negatively impactful comments for me during my rough period was “when you’re injured you gain weight” from a fellow racing weight-conscious runner. That may fly over another runner’s head, but for some, it can be internalized and magnified, especially when you’re hurt. Frustrated that you’re sidelined? Talk away to your good friends and those who support you, just be mindful and maybe keep it injured-part specific. <o:p></o:p></div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><br /></div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]-->3.<span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->Speaking of ‘<i>racing weight’</i>. Okay, I get it-the whole “power to weight” thing. Lighter is usually faster, so you want to compete, just reduce your body weight. This is just fine if you are a race car that runs on gasoline and not hormones. If you are not made of metal and fiberglass, it gets a little more complicated than that. My argument is there’s more to it than that and when another runner refers to themselves (in any tense) as ‘fat’, be on your guard, because the notion fat to a runner and the average individual is quite different. If you do pay attention to the scale in peak season, I ask you to do it sensibly and not use it as a tool to judge yourself. Too often a perfectly fit teammate may say “I need to lose 5 pounds” and think nothing of it, but for someone with an eating disorder or body image issues (so often we DON’T know of suspect) this can send a cascade of negative thoughts. <o:p></o:p><br /><br /></div><div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]-->4.<span style="font-size: 7pt; font-stretch: normal;"> <i></i></span><!--[endif]--><i>Fretting about the ‘calories in-calories out’ equation</i>. A few years back, I was at this charming little bistro having brunch with a couple girlfriends, also runners and darn good ones. The mood was light and we were simply enjoying each other’s company browsing the menu when one pipes in “I wish I could order ______, but I only ran 8 miles today”. I’ll admit, I took an unnecessary second look at the menu after hearing that because I too, only ran 8 miles. This is just my opinion, but these things that are all too common in conversation, can make having meals with our friends more stressful than necessary. What would happen if we just cut that out of our talk at the table? I would guess we would fuel our bodies the way we see fit and enjoy hanging out with each other. <o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><br /></div><div class="MsoNormal">So there we have it. These are the four themes in runner conversation that tends to tip into territory that it doesn’t need to be in. In no way am I proposing we have to censor ourselves unnecessarily to where we are dodging the proverbial ‘white elephant’, but these are some things that are very real and tend to lead some down into the unfortunate dark areas that our sport that we can start eliminating simply by redirecting our conversation to make this amazing community any stronger. Take this information however you like, and I am more than open to feedback on this topic. <o:p></o:p></div><div class="MsoNormal"><br /></div><div class="MsoNormal">If you or someone you know may be struggling with significant body image concern or an eating disorder, don’t try and go through it alone. Speak up, gather support, and if necessary, seek professional help. Don’t know where to start? The National Eating Disorder Association (NEDA) is a great resource at <a href="http://www.nationaleatingdisorders.org/">www.nationaleatingdisorders.org</a>. Just think, if we start putting these small things into practice and learn together, what could women’s running look like in the future? Just the thought of it makes me smile. Keep it real, keep it positive! <o:p></o:p></div><div class="MsoNormal">Head Up Wings Out,<o:p></o:p></div><div class="MsoNormal">Adrienne<o:p></o:p></div><br /><div class="MsoListParagraph"><br /></div>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com3tag:blogger.com,1999:blog-7633104397236218522.post-50810162041049011772015-09-27T13:25:00.000-05:002015-09-27T13:25:01.309-05:00The Cross Country Experiment: Race #2<i>"What am I doing here?"</i><div><i><br /></i></div><div>These were my initial thoughts as I strode up in my <a href="http://www.oiselle.com/" target="_blank">Oiselle</a> gear to the registration tent past a forest of school buses and High School team tents at Imperial Park in Sugar Land, TX. Not that this is an unusual sight, not in the least as I have been attending XC meets as support for some time, but me being in a singlet and spikes-that is unusual. And it occured very quickly that the Fort Bend Cougar Classic field may not be as saturated by my peers and masters athletes as my last open cross country race was! Whoops! </div><div><br /></div><div>Backing up a tad, I am focusing mostly on Cross Country events this Fall after spending a lot of time at meets and deciding to do something totally different than my typicall road race/half marathon/'hope to be healthy to run a marathon cycle' I started my little experiment on the dirt and grass. So here I was coming off a surprisingly fun and positive first experience to a slightly different enviornment and crowd, but still minimal expectations, which was kind of nice.</div><div><br /></div><div>Back to the race-After seeing a handful of girls not representing a school the self-conscious feeling went away a little bit, I rationalized 'experience was experience' and the course itself would be a good lead-up to the USATF Club Cross Championships in a few mos. Running Times did cover recently the <a href="http://www.runnersworld.com/races/cross-country-for-adults" target="_blank">growing popularity</a> of XC racing for 30-somethings like me and above. That and I was not going easy on any youngsters, that was for sure! </div><div><br /></div><div>Instead of racing the Open division at the Rice Invite due to being out of town, I was conncted with the RD by my coach who was hosting an open race on 9/24. Why not? I greatly enjoyed the freeing format of disregarding the clock, running through the trees and just trying to cross the finish line first and was wanting to do it again. It hurts like crazy, but in an unexplainable way is the best one feels all week at the same time. </div><div><br /></div><div>Okay, on to the actual race. The field was quite large as it had both males and females toeing the line. It also was at 4:40 PM-in Houston, so it was a pretty hot one- but if I have to deal then everyone else has to as well. I finished off my Honey Stinger Waffle and drank a serving of EFS and then immediately hit my warmup. I hit some traffice getting to the race site, so there was little time to get comfortable.</div><div><br /></div><div>The course was two one-mile loops that contained a water crossing, a hay bale jump, a mud hole-type thing, and two steep downhills followed by an immediate uphill. I knew there would be obstacles and just framed it as an adventure. I wore my Oiselle Team singlet and a pair of Lori shorts along with my new Saucony spikes (that handled the course beautifully).</div><div><br /></div><div>After the lead ATV was refueled, delaying the start a few minutes, we were off in typical XC chaotic fashion. I had learned from my runners I work with and from last time how to work the first few seconds of the race. HINT: people fall off quickly. 200 yards in and there was a sharp turn where I found myself in third place. Hmmm.... kind of a familiar situation. Within the first half mile or so we had gone through the two steep embankments and were coming up on the water crossing...and I noticed the two women who were not affiliated with a school starting to hesitate at the obstacles. Oxygen debt or not, I went for it and surged past girl number two and soon after the first one. </div><div><br /></div><div>It's amazing what it does psychologically to surge and overtake in a race; I went from "ok, maybe third place is good for today, I'm kind of tired..." to "um, excuse me-go after them!!" It's that one decision we make a lot of the time to just push ahead that makes all the difference. I lead for the rest of the first mile and started to feel the heat on the second. This is where I managed the obstacles and just worked on trying to increase the lead. It was just me and my lactatenfused self and the young men and I think I remember passing a few of them in the finish chute that appeared much quicker than I anticipated, even in such a short race. </div><div><br /></div><div>I gave it one last surge through the finish, and yet again didn't get a look at the clock and immediately went on oxygen patrol and had to be reminded by the volunteers to keep moving-sorry guys! I was happy to run aggressively again and get another First Female in my second-ever 2 mile XC race. Ithink my sponsor got some decent face time as well-my singlet became a bit of a conversation piece in a sea of uniforms. It pays to be different sometimes :) </div><div><br /></div><div>Although the competition will be MUCH steeper at the USATF events, it is a nice confidence boost to get some positive results from the work I am putting in most mornings. I still have a ways to go, but very happy to be enjoying and challenging myself again.</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-IDK4sEqXYlU/VggrJ3rFjMI/AAAAAAAABtg/d4S-UPDD7oo/s1600/SLSpikesMedal.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-IDK4sEqXYlU/VggrJ3rFjMI/AAAAAAAABtg/d4S-UPDD7oo/s320/SLSpikesMedal.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The pic does not do the mud factor justice:) </td></tr></tbody></table><div><br /></div><div>Big-Picture wise, I've made a few observations running cross-country as an adult: </div><div><br /></div><div><ul><li>First, it can be really, really, cheap to do. I have paid a total of 15 dollars for entry to both races I've done this season. While not required and individual preference, I picked up some Saucony Carrera spikes from Running Warehouse for under $30 on sale. If you're a swag-hound, just know shirts and other goodies are typically a-la-carte (but fund the host team or organization typically).</li><li>The energy at meets. While road races can be electrifying at times, there seems to be a great vibe going on off the pavement. Maybe I just need it more to push through the pain, but hearing people yell my name sure is helpful! It's also expected that it's a very hard sport and 'hurting' a bit is a norm and everyone seems to embrace it and give their best effort. </li><li>I am really competitive. Not that it is any big secret, but the simplicity, and dare I say, 'purity' of the XC race experience has really reconnected me with my competitve side. As I've gotten older, I've been able to compartmentalize it pretty well, but I've always known that I do better "running to win" vs. anything else and this discipline seems to cater to my racing style. On my best days, I could care less how I am feeling if I feel I am in control of my race. And it doesn't take a big prize either, just the feeling of chase and challenge to be the last one standing is enough for me! </li><li>I am also happy that there are a number of events popping up here and there that are open for anyone. Of course USATF Club Cross, but also the U. of Arkansas' Chile Pepper Festival (on the calendar next year, Coach!) and a few locals Hopefully my crazy self's successful experiment will draw others to this type of running too :)</li></ul><div><br /></div><div>So running cross country may not be for everyone, and I may be a seriously late bloomer (I bowed out of the sport to play soccer in HS), but for those who like a litte adventure and don't mind getting a little dirty going all-out in nature, I suggest giving it a try! Few things in life hurt so good! </div></div><div><br /></div><div>Stay the course, even with mud and hay bales!</div><div><br /></div><div> </div>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com1tag:blogger.com,1999:blog-7633104397236218522.post-55641909886408226382015-09-20T10:47:00.000-05:002015-09-20T11:46:54.553-05:00A New Normal: Reflections From a (relatively) Injury-Free YearSeptember 1st has come and gone, and to most of us it came and went with barely a notice. For me though, it brought a significant victory. I thought about not writing about this and just letting it fade, but then I realized that if I shared something about it, perhaps someone who is struggling will see this and just maybe have something to take away from it. Now that I'm committed to typing this thing out, let's begin....<br /><br />Flashback to just over a year ago: 9/1/2014 was my most recent stress injury diagnosis-something that many of you know already has plagued me for multiple seasons and I would get one it seemed like every 7-9 months. This one, while it was just stress edema in the bone vs an actual fracture (yay me, progress!!), lead me to find myself yet again questioning the logic of continuing running (or at least training); and this last time these thoughts and feelings were more intense than before. Bless those who had to be around me during this period!<br /><br />Back to present day and obviously I did not quit-and running in my life is alive and well-but I had a long talk with myself about how things NEED to change....none of this being conditionally all-in and thinking I've "changed" of "I'm back to normal" for a few weeks then falling off, but real, sustained improvements. Improvements in how I approach things from a recovery standpoint, a training standpoint, and of course, from a mental standpoint.<br /><br />Enough was enough. A string of disappointing experiences, false starts, humiliation, underperforming and fear had finally gotten me to the place I needed to be if I still wanted to stay in the sport. "<i>Body, you win, let's do this your way". </i><br /><i><br /></i>Of course I could write a novel on these past 12 months,but I'll keep it as brief and to-the-point as my long-winded self can be. It's been a grind, but I think there are a lot of good takeaways from September to September and a few changes that were surprisingly effective. Some of the most significant observations/lessons are below and I'll start with the concrete before going more abstract/psychological...<br /><br /><br /><ul><li><b><i>Proper (for me) shoe rotation</i></b>. This is a must. My previous method is simply one daily neutral trainer and a speed shoe. Many of you can get away with this, but I seem to do better with multiple pairs; and by multiple pairs I mean very rarely wear the same shoe two days in a row. Why? Although neutral cushioned shoes are my mainstay, each pair is slightly different in construction, firmness, and sole type and are more appropriate for certain speeds, distances, and surfaces. While usually not dramatic, rotating works slightly different muscle groups each day and movement patterns are never "locked" into place which increases overuse injury risk. Yes, it can be fairly expensive, but find a good sale, plus they last considerably longer which offsets some of the initial cost. And let's face it, wearing different shoes all the time is kind of fun! <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-6jajsShpWb4/Vf7Uh3jVQlI/AAAAAAAABtA/BwZvSchqixc/s1600/shoe%2Brotation.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-6jajsShpWb4/Vf7Uh3jVQlI/AAAAAAAABtA/BwZvSchqixc/s320/shoe%2Brotation.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">I like running shoes. A lot. </td></tr></tbody></table></li><li><b><i>Physical Therapy/Dilligent Core Work.</i></b> Never underestimate the power of the hip muscles! I used the "swingset" analogy in a previous post as the stride comes straight from the core and hips. Want to run more miles? Do more corework and strengthen your frame. This Spring I had a relatively minor blip that I could run through and using Sterling Ridge Sports Medicine's exercise protocol the areas I have been missing going into my previous core routine are covered. I have always been a fan of strength work, but found out that for some of it I was essentially "barking up the wrong tree" and missing some key muscle groups. Getting a professional sometimes really, really helps. </li><li><b><i>Eating to train</i></b>. After struggling with body image issues over the years, I found myself doing a little too much "calorie math": you know, those days where you may just run 4 or 5 miles and think to yourself "well, I don't really need to eat this because I only did _____", and so on did me no favors. While I am still a very clean eater and make good decisions, I am much more mindful of getting ENOUGH vs 'just enough' in my daily nutrition. I'm not a nutritionist, but I seem to believe that whatever was not burned up the previous day will eventually get torched anyway. What does this mean? More noodles and pizza more often, and throw in steak every now and then with my smoothies and oatmeal. Don't go crazy with junk food and if you're following your training, your body will shape into how hard you're working. Less overthinking and analyzing, more running! </li><li><b><i>Keeping things warm and moving- aka Blood Flow!</i></b> Dr. Derrick Raymer at <a href="http://www.athleticrepublicthewoodlands.com/" target="_blank">Athletic Republic </a> in The Woodlands has been very helpful in presenting an alternative to the RICE method. Sore? Heat the area up and gently move the joint to restore blood flow. I've become a big fan of Epsom Salt baths and they are less challenging to do vs. ice baths. The more fresh blood you get running through your muscles, the faster your recovery. </li><li><i><b>It's a RECOVERY RUN, stupid!!...and other keys to actually adapting to your training.</b></i>..On my training schedule, my non-workout days are listed anywhere from 7:30-9:30 pace depending on the day. If I'm not feeling it or think I may need to run the low end of the pace range or slower, I do it. Coach says what really counts is hitting the workout paces, so that is the focal point of my training weeks. Everything else in between is getting me ready for the next challenge. Most days I am able to hit the paces anyway without a problem, but a mentality of "run to run another day" seems to work for me and makes for some pretty good workouts (because that's where the toughness really comes from anyway!).</li><li><b><i>Being intentional and eliminating the "I'll do it later", or "It's not that important" mentality</i></b>. I made time for the little things. Do it enough and it becomes habit, but sometimes I still need a little extra push- If I'm running late one morning, I type 'core!' into my phone to go off after work. I see prehab and recovery as basically currency to keep training. I can't go into debt and stay healthy. Besides nobody really ever gained anything but extra stress by procrastinating. </li><li><i><b>Re-working the goals/"what am I? conundrum"</b></i> . Here's where it gets a little personal. Initially, I had to almost completely separate from this "ghost of unmet potential" during the injury years. Whererever I am today in training (and life, actually), I am. I do most things well enough today, then tomorrow feeds off of that. Until recently, I honestly wasn't sure what kind of runner I was anymore-<i>was I a 5k girl? Do I really want to do another marathon? What am I even strong at anymore? Does it even really matter? </i> At first it was hard to set goals, but wait, actually it was just hard to set outcome goals. By freeing myself from any hard outcome for a while, I was able to be completely process focused and just look to improve; almost like I had just started the sport again. Once I got over the disappointment of letting something go, suddenly the possibilities seemed plentiful and I started to get excited again. Rigid goals are one of the top mental errors runners make, and I am no exception to this. Now that I've had enough time to just get healthy and fit, I can start playing around with what's next. </li><li><i><b>"I run and am serious about it, but there's a whole lot more to me". </b></i>I know Running Times has hit on this in a past article about injuries: the threat of backing off and what it does to performance can be perceived as a threat to our identities and self-worth. Yes, we may have to adjust our goals, but in the grand scheme, it is probably for the better. Making sure that I regularly "zoom out" and see the big picture and everything else in my life has been really helpful. If I have a bad run one day, then I had a bad run. If I win a race, it's awesome, but doesn't automatically qualify me for liking myself more or thinking of myself as a better person. <i>Was I engaged in what my friends were saying? Did I do my best to help my client today? Do I accept how I look, imperfections and all?</i> Those are just as important if not more to my self-concept. Running, of course is a personal thing; we spend a lot of time doing it, but taking a joyful and grateful approach no matter what is key. Beating myself up for missing an interval or fading on a long run does no good and really means nothing in the grand scheme. I showed up and its very likely I get to show up tomorrow. </li><li><i><b>Learn, learn, learn! </b></i>I started really trying to learn not only more about me as an athlete and what I need vs. someone else. Picking up a physiology fact here and there and really understanding training nuances has been really helpful. On the mental game side, I look at each workout for a positive and perhaps something I would do differently to be more efficient, etc. This is a great way to get rid of some of the excess emotion sometimes caused by training and leads to better training and race decisions. You can't do someone else's training or run someone elses' race. </li><li><b><i><strike>Patience</strike> Process!</i> </b>If I take it a step at a time, things are less overwhelming. That is my biggest takeaway and piece of advice I tell other runners all the time. I like to use the term <b>'process' </b>over 'patience' because it is more of an active term, and let's face it, we want control of what happens versus just waiting for it to happen. I have a long way to go still, but I think I'm starting to approach this sport like a grown-up-albeit an immature one:) </li></ul><div>These are just a few things that I could coherently put on here that I am still working on getting locked down. As my colleague Dr. Rob Bell states in his Mental Toughness book, "we gain control by giving up control". I don't think any one of these above things is weighted above anything else, the whole is just the sum of its different parts. Right now I am having a lot of fun and getting to experience new things (like Cross Country!) and just seeing over the seasons and years how good I can get. You know, just because! It's a gift to be able to do this everyday.</div><div><br /></div><div>Stay the course. </div><div><br /></div><br /><br /><br /><br /><br /><br /><br /><br /><br />Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com4tag:blogger.com,1999:blog-7633104397236218522.post-27792694524479549322015-09-02T16:19:00.002-05:002015-09-02T16:19:28.934-05:00"Gimme Fuel, Gimme Fire..."Well looky here-I'm posting twice in one week. Lucky reader! Ok totally kidding on that one...<br /><div><br /></div><div>Today's post was spearheaded by <a href="http://www.npr.org/sections/health-shots/2015/08/31/435294539/to-thrive-many-young-female-athletes-need-a-lot-more-food?utm_campaign=storyshare&utm_source=facebook.com&utm_medium=social" target="_blank">this article</a> on a touchy subject that really shouldn't be so; what we put in our bodies and getting enough matters. A lot. It was also prompted by some curiosity into my routine by the folks at upstart <a href="http://etbfit.com/">ETBfit.com</a>-it stands for <i>Eat the Bear~</i>hard core and fairly creative name, right?</div><div><br /></div><div>It's been quite some time since I last posted about fueling and much has changed in my routine since then across the board, and changing sponsors is just the beginning of it. I find for that timing, consistency, mindset, and quality and per the article from NPR <i>how much </i>need to be implemented and trusted by the athlete in question. <i>Disclaimer: information stated here is purely my (mostly) educated opinion, and that I am not a nutritional expert or dietician, and neither do I assert that what I believe works for me will work for you~so basically-take this info, modify it or ask a professional about it....or simply leave it. :) And last time I checked to this day I've never eaten a bear, sadly. </i></div><div><i><br /></i></div><div>Still curious? Okay, lets begin. </div><div><br /></div><div>Petro at ETB was kind enough to ask some questions so I can just address on the fly instead of making up bullet points myself, but before I get into the what type of fuel goes in, it would help to know what type of car I'm driving and what it's used for-</div><div><br /></div><div>For those who have not met me in person or whatnot, I debunk the "runner build" stereotype. This used to make me self conscious, now I'm almost a fan of it. I've read some pretty lame books thinking they were great because of their covers.... but I digress. I consider myself muscular and fairly powerful and am seemingly on the upswing in my training. I am not made physiologically (or mentally) just like anyone else, so therefore my nutrition and workout regime is highly personalized and changes along with where I am in the season and health-wise (or at least I feel like it is!). I fortunately work for myself and have a fair amount of recovery and training time (notice the order of those two terms).</div><div><br /></div><div>Training as of today took a bit of a shift. For the past few months, I have worked on base mostly with some fartlek and averaging 40 to just over 50 miles per week. Most of it aerobic, but August brought in a little oval action. Today, I started to work on speed after signs were apparent my body was ready. Races this Fall will consist of several cross country races (who say's its just for kids!) and maybe a shorter road race or two. In order to race well, I have to train consistently, and to train consistently, I need to focus on fueling for my workload and overall need and recover like it's more important than the workout. Yessir.<br /><br />Now to address some of the aforementioned questions:<br /><br />1. <b>What is my typical fitness routine</b>? The meat of it is daily runs of 5-14 miles 6 days per week with a rest day, either taken right before or right after long run day, which is Saturday or Sunday. Tuesday is track workout day, where I work on specific pacing and becoming comfortable with being uncomfortable. The next two days are easy to moderate, so the energy system worked the day before (LT, anaerobic, etc) gets to regenerate. Friday is often a run paced a certain percentage of my race working on focus and strength. I lift weights twice per week, targeting all the major muscle groups but core is the main focus. This session usually only lasts 30-45 mins and seems to get the job done. I also do PT exercises and at least 5-10 mins of core every day, foam rolling is done in the evenings and the lacrosse ball makes an appearance usually after harder workouts. Almost no exceptions unless my muscles tell me they just need a break. Before a key workout or race, I like to do some mental training beforehand: visualizing, choreographed breathing, and set process goals. Most days per week I write in a training journal for perspective. Lastly, sleep is part of training. I may not be Ms. Excitement nowadays, but I am happier and perform better in running and at work, etc. when this takes precedence. <br /><br />A sample week looks like this:<br /><br /><b>M:</b> Easy 5-6 miles, core/drills, weights, mileage often done on soft surface<br /><b>T:</b> AM: Track or Fartlek workout, ex. today's 3 sets of 2 x 200/1 min recovery + 1 x 400 1 lap recovery. Look easy? It's not! Paces range from 5:20-6:30 depending on relative distance. PM: 3-4 miles easy on Alter-G treadmill at Sterling Ridge Sports Medicine or soft surface.<br /><b>W:</b> 5-mile recovery run at 8:30-9:30 pace, soft surface<br /><b>TH:</b> 5-6 miles at 7:30-8:30 pace & weights<br /><b>F</b>: 6 miles at 7:30 out, 7:15 back.<br /><b>S:</b> Long run of 10-14 miles<br /><b>Sun</b>: REST! :)<br /><br />Along with the workouts I typically take an epsom salt bath the evening of and keep my feet up as much as I can in addition to foam rolling and mobility exercises. As for stretching I find dynamic is the way to go for my respective sport if done correctly.<br /><br /><b>2. What fuels my workouts? </b><br /><br />A few things. I am loyal to <a href="http://www.honeystinger.com/" target="_blank">Honey Stinger</a> products for most baseline fueling, not just because I am sponsored by them but their stuff contains mostly organic ingredients and tastes awesome! I will also note that while you'll see gluten-free products throughout, I switched to mostly GF as a personal choice after an experiment and ended up liking how I feel. This may not be necessary or for everyone.<br /><br />Sample pre-workout fueling looks something like this:<br /><br /><i>Pre track workout</i> (usually 6-7 miles total but intense effort): Honey Stinger Blueberry Buzz energy bar, Coffee with cream, 20 oz bottle of water (usually slammed right when I wake up and while making the coffee), 30 mins before I hit the track I consume one serving of Electolyte Fuel System EFS by First Endurance. I sweat a lot, A lot a lot and EFS has the highest electrolyte concentration I can find. Given that I live in the Houston area, hydrating is always on my mind. During the workout I like to alternate 1-2 servings of EFS with plain water to change it up.<br /><i><br /></i><i>Pre long run: </i>More fuel is needed so I make it a point to increase my carb intake some the day before. I find lunch makes as big an impact as dinner if not more because it's had more time to digest and assimilate. Examples include sandwiches on gluten free-bagels (or any type of sandwich), anything with rice (sushi is a favorite), and an extra piece of fruit is helpful. Dinner I like some gluten-free pasta and sauce or pesto with chicken or salmon and a bottle of a sports drink if going 14 or more. I drink water almost constantly during the day and like to alternate it with a low-sugar electrolyte beverage, such as NUUN.<br /><br />Morning of the run (and it is early) I have all my stuff already set up and it doesn't change too much, except I increase the amount sometimes. Go-to's are just like track (coffee, water upon waking) a Honey Stinger energy bar, and a piece of fruit. If I have been feeling more tired lately, I'll throw in a HS energy gel into the mix as well. I fix another serving of EFS and sip on the way to the route/meeting spot.<br /><br />During the run hydration makes or breaks a run, especially in a fairly extreme environment like The Woodlands, TX. I hydrate early and often, taking 3-4 big sips from a bottle I have on hand every 5-10 mins (that works for me, some like longer intervals between drinking) and an energy gel with water (not sports drink to avoid the "lava lamp" effect) every 30-45 mins. If runs are longer and more fuel is needed (I aim for about 200-300 calories per hour while I'm out) I will take gels either in tandem or more frequently. One thing that I have heard nutritionists say and I am beginning to believe myself is that American amateur athletes (in such a weight-obsessed culture-another subject for another day) chronically underfuel. I believe fueling properly for you and your fitness level, type of workout, helps with the recovery process. If you don't have such a big deficeit then you feel better at your next workout AND....you may just be less "rungry" and make poor choices after the run.<br /><b><br /></b><b>3. What supplements constitute the regimen?</b><br /><br />I try to keep it simple yet I end up being the butt of all my friends jokes on trips with how many things I pack!<br /><br /><b>Daily</b>-multivitamin for active women, probiotic AM and PM, antioxidant complex, iron in the midday, 1200mg of calcium at night with 2000-400 IU vitamin D. *some may not need as much calcium as yours truly. Get enough stress fractures, you never skip it! 2000+mg of Omega 3's from fish oil.<br /><br /><b>Sport-Specific: </b><br /><b><br /></b><i>Preworkout</i>: I take an adaptogen after breakfast made by Gaia naturals 'Adrenal Health'. Running mileage and intense workouts coupled with daily stress can compound and make it hard for the body to respond. When I don't take this 2 times per day, I can tell. I take another dose in the afternoon. I take Beta Alanine to help with lactic acid buffering when training really kicks up. Like I need to go buy more, like now!<br /><br /><i>Recovery!</i> In my opinion, the most important of them all, and guess what? It doesn't have to be made so complicated! There are several on the market, but the rule of thumb is a good 200-300 calories of 3:1 or 4:1 carb to protein (what I like as a distance runner) within 30 mins of activity Sports drinks or mixes, such as GenElite or UCAN recovery (another recent experiment I am still undecided about) contain amino acids that are easier to process and absorb right away to start the repair process of the metabolic and muscular systems(or something like that, anyhow).<br /><br /> Right after getting fluids back in (Priority #1!), have a mix or bar available containing protein and I like to look for about 30 or more grams of carbs (and 8-10 or more grams of protien). A high quality protein powder that agrees with any dietary restrictions is a good start. When available, I will also go for some powdered greens to mix in water-that or order an omelette with extra spinach and such right after.<br /><br /><i>Timing of supplementation and refueling</i> is the most important according to those who know more than me and the protocol I follow is 1. Start re hydrating. Like right when you hit "stop' on your watch. Then don't quit until about an hour before bedtime. 2. Get protein in within 30 mins. Powder, chocolate milk, yogurt, smoothies, etc. Within 45-1 hour I then like to get a good-sized breakfast in. Go-to's for me are GF pancakes with vanilla protein powder and an egg or two, omelet with toast and jam, Oatmeal with chocolate milk or eggs on the side. BIG smoothie with greens, berries, protein, and some sort of juice. Yeah.<br /><br />Oh, and if I'm not around a restaurant or near home, I stash a bagel with peanut or almond butter with me or have some sort of powder available. A little extra EFS in the summer never seems to hurt either!<br /><br /><b>4. Drills and stretching routines to prep for workouts</b><br /><br />This is where probably the biggest changes have been made for good.<br /><br />Before most runs and I make it mandatory before workouts and races to do dynamic and muscle activation. According to my coach and I now believe him, doing these drills AFTER runs seems to have some magic to them as well because I am leaving an imprint on my brain and body (aka the neuromuscular system for nerds like me) that this is the correct way we move, not the tired and hot shuffle or poor posture that can result from fatigue.<br /><br />Since June, almost every day I have gone through<a href="http://www.runnersworld.com/race-training/dynamic-stretching-better-before-training-and-racing?cid=socTP_20150304_41461436&adbid=10153136368137090&adbpl=fb&adbpr=23403427089" target="_blank"> this routine</a> at least once per workout from Running Times (as opposed to jogger's world).<br /><br />But what about including_____? Have you ever tried________? Maybe, but my best piece of advice in a world full of wonderful routines, exercised, and viewpoints is to form your own by selecting exercises that A. you like, B. fit your schedule and are actually willing to do them and C. are relevant to your goals. In my case it's increased stability, which creates better durability, and then faster turnover. And seriously, am I not the only one who appreciates but gets annoyed by rapid fire suggestions of what to do and what's the next hottest thing in fitness and running? Sigh. Ok rant over.<br /><br />Besides the drills, I get on the ground and hit parts of Jay Johnson's pedestal routine and mix in some stability ball work-hamstring curls, "stir the pot" exercise, basic crunches, and planks. My physio routine includes hip hiking on a step, single leg bridging, leg raises at an angle, clams, and bird dog/hydrant exercises. Short on time? What I do is set a timer to cook my breakfast in the microwave or toaster and hit some reps during idle time.<br /><br />Our legs basically hang from our core, so picture your body as a two-seated swing set-you want to just swing naturally from a structure you trust. I like to pair an image to really drive home what I'm doing.<br /><br />Speaking of images, I always seem to train and race best when I visualize what I am about to do, doing it well, AND navigating adversity and challenges. Fuel the mind like you fuel the body, and you've got one well-running and efficient machine.<br /><br />Summing up, hope this long post has some bits of info one can use, but make it your own. Find products you trust, time your meals, find a small group of individuals and sources of which you trust info from and get to work. What may look and seem like a lot at first can become just like clockwork. They say, after all that the best athletes have learned to "live like a clock".<br /><br />What fuels you?<br /><br />Stay the course.<br /><br /><br /><br /></div>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com3tag:blogger.com,1999:blog-7633104397236218522.post-84068509198972944682015-08-29T11:37:00.000-05:002015-08-29T11:37:42.055-05:00Throwin' on the Spikes: Friday Night Lights XC Open "<i>Every race has a moment that sticks</i>." -Lauren Fleshman<br /><br />It's that time of year again. The weather is (slowly) changing, school has started for the area students and last night The Woodlands hosted their annual Friday Night Lights Cross Country Races. Given I do a lot of work in track and cross and the event is practically on my way home from the office, I have attended regularly over the past few seasons. After having to scratch last year due to injury (shocking, I know...), I was able to throw on the <a href="http://www.oiselle.com/" target="_blank">Oiselle</a> singlet and a pair of Saucony spikes and try my hand at something so familiar yet so new for me and I may be working on a new favorite surface to race on!<br /><br />While it was just a fun community race put on to fundraise for the local HS girl's team, I took quite a bit away from this very fun experience.<br /><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/--Cqa0Koz6hQ/VeHfHkDdYII/AAAAAAAABrM/lp1I3ylasWc/s1600/FNL2015.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/--Cqa0Koz6hQ/VeHfHkDdYII/AAAAAAAABrM/lp1I3ylasWc/s320/FNL2015.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Luke's Locker's Giant Finish chute: a welcoming sight<br />in the Texas Summer Heat!</td></tr></tbody></table><br />What I loved was that race day was such an ordinary experience; I saw some clients in the morning, did my usual notes and paperwork in the afternoon, and even got in a power nap before leaving for Bear Branch Park for the evening race-yes, I finally summoned the ability to take a pre-race nap and it was fabulous! After a very positive phone call with Coach Doug the night before my mind was gravitating towards a positive place where it hasn't been consistently in quite some time. I simply planned on going out, having a good time, pushing myself and letting my legs just turn over. The rest will unfold as it will. I had a time goal range, mostly because it was 95 or so outside and fixating on numbers is almost useless in a situation like this.<br /><br />I only started to get jittery after I switched to the spikes (my first time in my adult life to use them) and we started to line up. There was a nice mix of ages and abilities up there with youngsters decked out in kid xc shoes and singlets, members of local racing teams to masters runners. The gun went fired and off everyone went in the typical fury to get in position. I started faster than I usually do, but since it was just a 3200, I could hang on if I needed to.<br /><br />The first mile came up quick and the pack started to become less chaotic and I had more running room. I was loving the quick feel of the xc shoes and bounding up and down the inclines (just to be clear, there were no hills in sight!) and there was virtually nothing in my brain for some of that stretch in third female position. Then I came up on the two girls ahead of me-and I will add they were considerably younger than the<strike> overdressed</strike> sharply dressed, <strike>old</strike> experienced girl bearing down on them.<br /><br />Even though lactate bomb was slowly ticking down, this is where the '<i>moment stuck</i>': I could take the lead, so I surged a little and made two quick passes. Of course this is part of tactical racing, but after seasons of racing decent, but not to my potential and considerable confidence loss- as soon as I had no other chicks in front of me my mind went from basically empty to all kinds of positive and I felt strong and just made sure I held off the others through the finish. ~I didn't have to be so cautious and deferential in races anymore~not that I ever really needed to be in the first place. <br /><br />The last half mile I was feeling the temps and the work, but I wasn't going to let my mind talk me out of easing up this time. I found the energy to kick hard at the end and kept my lead snagging First OA Female in a sprint finish. Once the wooziness went away, I walked around pleased not as much with where I placed, but how I pressed and raced differently that I have in the past-more focused, more enjoyment, and more confidence. The new surface and format vs. the roads and triathlons seemed a refreshing change, even after just one event, I'm now shopping other open Cross Country races to participate in-this stuff is no longer just for the kids and college students and these races are starting to pop up more. It's fun and freeing to run in the woods and on the dirt!<br /><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-_N1t_JotZsE/VeHe0Aa4gfI/AAAAAAAABrE/G3ipGq7-6Ys/s1600/FNL%2Brace%2B2015.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-_N1t_JotZsE/VeHe0Aa4gfI/AAAAAAAABrE/G3ipGq7-6Ys/s320/FNL%2Brace%2B2015.jpg" width="212" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Get your game face on, people!<br />Photo by Jon Walk.</td></tr></tbody></table><br />After just a summer of mostly base, the time wasn't crazy blazin' but I am only going to get faster from here and I could feel the strength I was building in the hot months. What was awesome about racing in Bear Branch Park, where I train several times per week, was the energy and hearing people cheer for me that I knew-whoever you were, you guys were really helpful when it was starting to hurt!<br /><br />While I have mentioned this in previous posts, I have been working on my mental game a lot more than seasons past-emphasizing enjoyment of what I am doing and focusing highly on good experiences and thoughts vs. the static that overstimulates. If it works for my clients, why not consistently do it myself! I think with my head in the right places, I can only get faster from here. Here's to new races and more fun!<br /><br />Anyone else try a new type of race lately?<br /><br />Stay the course.Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com0tag:blogger.com,1999:blog-7633104397236218522.post-48608938449135931112015-08-23T18:22:00.002-05:002015-08-23T18:22:35.823-05:00Grown Women go to Camp: Oiselle Style!After returning from Seattle/Leavenworth, WA on Tuesday night, I am finally getting my thoughts and time together to write up one of the better experiences of my 'run career' to date. Many other Oiselle teammates have posted some really great reaps, and here be my version of a week not to be forgotten anytime soon:<br /><br />I have raced for various brands over the years, but never got the chance to spend extended time learning how things really work or training with them. While I have always appreciated the sponsorship and support of various levels, I never truly felt like I was really a 'part' of something when running for other companies. That all changed when Oiselle decided to take me on last year.<br /><div><br /></div><div>Flash forward and I am in my second week of serving as a Team Leader for the Texas Volee squad and every day I am practically interacting with teammates; many of who I spent time with last week at <a href="http://www.oiselle.com/" target="_blank">Oiselle</a>'s second annual Bird Camp. Yep, #birdcamp: a running camp for grown women-<br />Awesome women. Inspiring women. Speedy women. Women of all different backgrounds and levels, from professional to those like myself who are professional in something other than running. Oh, and Sally Bergesen, the creator and CEO of Oiselle was there and seemed to very much just be "one of the girls".<br /><br />Even though I am long since graduated from school, this was my first in-depth sport camp experience-and what an experience it was. I could go on forever about my reflections and things we did at the amazing <a href="http://www.sleepinglady.com/" target="_blank">Sleeping Lady Mountain Resort</a> in Leavenworth, WA (if you ever get the chance to go-do it!), but I'll spare everyone and just give some of the many highlights of the trip.<br /><br /><br /><ul><li>Oiselle Headquarters, aka "The Nest"- Seeing where it all happens and where our uniforms and clothes are designed was really cool, just like the people working in Seattle's open-concept office. My favorite part was all the pics and race bibs on the wall featuring Oiselle athletes doing great things in track and road running. Before leaving for Leavenworth, we toured the nest and went for a group run around nearby Green Lake. While swapping stories with new Oiselle gal and speedster Sydney Marshall I never noticed we were rocking along at a low 7-minute pace...something that would be a difficult feat for me in the SE Texas summer temps but very comfortable in Seattle. Maybe I'm in better shape than I thought!! <div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-9jozGlQvhMg/VdpUEzWKd1I/AAAAAAAABpw/h-J-Mvs9bmA/s1600/photo%2B%252818%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-9jozGlQvhMg/VdpUEzWKd1I/AAAAAAAABpw/h-J-Mvs9bmA/s320/photo%2B%252818%2529.JPG" width="320" /></a></div></li><li>Unknowingly passing a bear during a cross-country style team 5k. I somehow missed my time because I chose the 'predictor' option and ran without a watch, At first I wanted to know how I did for reference, but chose to just let it go because I simply wanted to just get an honest effort out of myself see some mental toughness out there that I have been lacking in the past year.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Yv2x9aTa6KE/VdpUO3cKbnI/AAAAAAAABp4/T0Nc_6GWK50/s1600/race%2Bshot%2B5k.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-Yv2x9aTa6KE/VdpUO3cKbnI/AAAAAAAABp4/T0Nc_6GWK50/s320/race%2Bshot%2B5k.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">No wildlife in sight! </td></tr></tbody></table></li><li>A "Career-Defining" moment. Or something close, anyhow. Dr. Sarah Lesko, the brains of the camp graciously allowed me to do one of the workshop activities with the girls on goal-setting, mental side of running stuff. Cool, right?! Try doing a workshop on goal setting with Lauren Fleshman! Yep, I was on stage talking about one of my favorite things with one of my favorite runners! In attempt to keep it real, I figured that I should just let it out before getting in to the material stating "I'm working with Lauren Fleshman-this is crazy!" and after that I feel I gave one of the best talks to date and really enjoyed having LF on stage with me giving her insight and experience. She really is a cool chick! I hope those who attended the talk enjoyed it half as much as I did. It's not everyday I get to talk about two of my biggest passions, running and sport psyc, in such a synergistic environment. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-A2dCv6g4TF8/VdpUYES5HWI/AAAAAAAABqA/m1eDmhz1ZCI/s1600/LF%2Band%2BAL.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="252" src="http://4.bp.blogspot.com/-A2dCv6g4TF8/VdpUYES5HWI/AAAAAAAABqA/m1eDmhz1ZCI/s320/LF%2Band%2BAL.png" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Talking about goals with one of my heroes. Thanks LF! </td></tr></tbody></table></li><li>Hiking up to Lake Colchuk. The two hours or so it took to get up the mountain was totally worth the view for our lunch spot. I could have stayed up there and stared at the scenery for hours. Being from Texas, I have never seen an Alpine lake. Simply Amazing. I had the opportunity to traverse among a number of different ladies, and enjoyed some fun conversations going back up and down to the trailhead. I also learned that chipmunks will leave you alone while eating on the trail if you give them jalapeno chips! <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-bd55PoA3m0c/VdpUrPpb9bI/AAAAAAAABqI/aczc0BJ8KqY/s1600/photo%2B%252816%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-bd55PoA3m0c/VdpUrPpb9bI/AAAAAAAABqI/aczc0BJ8KqY/s320/photo%2B%252816%2529.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Serenity at over 5000 ft! </td></tr></tbody></table></li><li>Lastly, it is a rare feat to get over 100 women together for multiple days on end and it produces positive results, but this was different than any retreat/camp/function I've been to where the energy seemed totally positive. Never once did I hear one negative thing about another person. Not once. I'll admit to feeling a little guarded at the beginning, and being the type who needs time to warm up in crowds (unless I'm speaking to one, apparently!), but each teammate I met and spent any amount of time with I learned a little from each of them.<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-R3OXlQDbOb8/VdpU9DYVdhI/AAAAAAAABqQ/HX0jMCagpJs/s1600/5k%2Bgroup%2Bphoto.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="http://1.bp.blogspot.com/-R3OXlQDbOb8/VdpU9DYVdhI/AAAAAAAABqQ/HX0jMCagpJs/s320/5k%2Bgroup%2Bphoto.jpg" width="320" /></a></div></li></ul><div>What resonates most about this experience is how the company's mission and values, astutely written in their manifesto or "Flight Manual"-grow the sisterhood of running, be fans of one another, set goals, and believe in yourself and believe in others-was on full display. It was really neat to see the mix of professional, amateur, and business exec mesh together almost seamlessly.<br /><br />In sharing our stories with one another-something that takes some risk I might add-myself and I'm sure others walked away feeling stronger and more supported in the pursuit of our goals. After talking with a number of women, I realized that I have not been giving myself full permission to chase after mine; something I ironically discussed during the group session previously. It takes courage to be vulnerable, to get out of your comfort zone, to experience new things. I think this is why even in adulthood grown women take some time to get back to the basics through doing something they love with others. Give it a chance, the results may just surprise you.<br /><br />From here, my role is to help organize and facilitate Volee team activity in the Houston region, keeping the story and the comraderie going. What good is it to keep everything from one gathering on the inside and not continue it?<br /><br />Enjoy the view, enjoy the ride.<br /><br />We were treated exceptionally well during our stay at Sleeping Lady and several Thank You's are due:<br /><br />For the swag, expertise, or just making this thing happen:<br /><br /><i>Dr. Sarah Lesko</i><br /><i>Sally Bergesen, CEO</i><br /><i>Kristin Metcalf</i><br /><i>J.J.,Sydney Marshall, Heather "Feather" Stevens and everyone else at The Nest</i><br /><i>@oiselle/w<a href="http://ww.oiselle.com/">ww.oiselle.com</a></i><br /><i>Lauren Fleshman</i><br /><i>The Hutchinson Family </i><br /><i><br /></i><i>Jasyoga</i><br /><i>@jasyogaUSA</i><br /><i>Stance Socks</i><br /><i>@stancerun</i><br /><i>Picky Bars </i><br /><i>@pickybars</i><br /><i>RunGum</i><br /><i>@rungum</i><br /><i>Zensah</i><br /><i>@zensah</i><br /><i>Nuun</i><br /><i>@nuunhydration</i><br /><i>Hoka One One</i><br /><i>@hokaoneone</i><br /><i>Wild Friends</i><br /><i>@2wildfriends</i></div></div>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com0tag:blogger.com,1999:blog-7633104397236218522.post-34841710359541385652015-08-01T14:46:00.003-05:002015-08-01T14:46:30.761-05:00The 'Mental Threshold': A Personal Case Study<i>Long-time readers know I like to use myself as an ongoing case study of sorts and I was inspired to share a workout that unexpectedly became another self-run experiment. So here's the most current thesis. Hope you enjoy....</i><div><br /></div><div>Yesterday I deliberately got out of my comfort zone. My usual Friday workout consists of a moderately paced negative split run or just an easy 5 to set me up for the next day's long run, however, I tagged along with <a href="http://www.teamgreenrunning.com/" target="_blank">Team Green Running</a>'s competitive group for a set of hill repeats on a local disc golf course. I wanted to see how things are done a little better since I recently started supporting this talented team and practice what I preach some by pushing through challenging things. <div><br /></div><div>Let's just say my mission was satisfied fully on both accounts! With Coach Doug's blessing and some knowledge of the loops that include multiple, relatively short hill climbs I really didn't know what to expect just jumping in on a team's sesh-how long/far, fast, etc. A little uncertainty is good sometimes, and I had a nice little wake-up call ahead. </div><div><br /></div><div>The workout started out simple enough with a 30-minute aerobic run before hitting the grass hill course. I had done an additional mile prior to the group arriving so I was very nicely warmed up on a SE Texas summer morning. The hill assignment was four loops around the park, each measuring around a half mile or so. I love running on grass, and I historically have been okay with hills, but I knew that that day was going to be a challenge for me as hill running has not been a regular part of the repertoire, with the exception of my week in Colorado. </div><div><br /></div><div>The day before, I did two separate talks with TGR's Youth Cross Country Camp on the importance of positive thinking and learning to better handle difficult tasks. As I punched my Timex to begin the hills, I very quickly became my own case study in this concept. It was about halfway through this workout where I had a little moment of clarity on what it takes to mentally succeed in the most difficult of tasks and conditions; in this case a shock to the system training-wise. </div><div><br /></div><div>On the first loop when things got difficult very quickly and I was surprised with how tough the workout really was, I not only hit my anaerobic threshold, but also my <i><b>'mental threshold</b></i>'. Never hears of such a term? Probably because I just came up with it. (A Master's level education at it's finest here, folks!) At least I don't think too many people call it that. But as runners, this is potentially an applicable way to better understand and apply the "get comfortable being uncomfortable" and "pain is weakness leaving your body" type of mentality. Yeah, these statements make you sound tough and may pump you up a little, but they need some backing to actually be effective. </div><div><br /></div><div>Just like we adapt to aerobic training and it becomes routine and rhythmic, training that is more intense that uses another system and at a given pace for an individual it is not longer comfortable, and the runner must train at a pace that they find unsavory at first in order to adapt and become more proficient at it. The 'mental threshold' is that moment where the discomfort registers and the athlete has to decide what it means. Basically, you have two choices when this happens: spaz out and likely continue spiraling, or accept what is happening and focus on giving your best. One truth of this is that it is not pleasant at first, and you have to recognize what is happening and "accept the changes" that are happening if you want to improve. We don't get better if we don't work on extending the mind's threshold over time. </div><div><br /></div><div>I think this can also be applied mentally to running. As I mentioned earlier, halfway on the first loop I got hit hard with a release of negative thoughts and emotions when I didn't feel any pop in my legs and breathing could have been easier if done through a soda straw: "I'm outta my league", "Don't embarrass yourself", "You're not that good", and "maybe I can't handle the heat today"....and so on. Since my heart rate rose very quickly, I almost felt a vague sense of panic and my shoulders and neck tensed up. I had reached my current mental threshold for the workout. So....what now? Better change the mindset quick.</div><div><br /></div><div> ....So the workout turned into a craptastic disaster? No, not really. I never physically got comfortable (not the purpose anyhow), but the biggest win of the day was noticing what was happening and not going down the rabbit hole of taking harder-than-expected runs personally. In order to "accept input and changes" (i.e. train a different energy system) I simply noticed that the way I was thinking was not going to help me improve, so I told myself to give this a chance and take it one piece at a time. "See...not so bad!", "Look, the downhills are there to recover on", "Use shorter steps, work that form".... By the second time around, I actually did feel a little better because I was able to relax and not make the experience any harder than it already was. An 'oh crap' moment turned into a "let's get tough" moment simply by recognizing an unhelpful mindset and changing to something more productive. I'll be honest though, it still hurt, but one of those hurts where you have to smile afterward regardless of how tired and thirsty you are. It's likely next time, after learning how to run something like that, the mental threshold will raised. </div><div><br /></div><div>The bottom line/take home message is this: pay attention to what you think about and how that makes you feel while running. Are you stressing out? Getting frustrated? Doubting yourself? Good. You've hit threshold. Then, recognize what may be happening and understand it's part of getting faster. then begin training it. Hold the pace a little longer. Make it a challenge instead of a threat. Dare yourself to get stronger. Talk to yourself positively. Kick the unnecessary negative thoughts out. Soon enough, those things that you thought were ridiculous before become doable. The mind can do some pretty incredible things if you let it. *<i>that being said, pay attention to if you're doing something actually harmful or way out of your current fitness range. </i></div><div><i><br /></i></div><div>They say running ain't easy, and they're right. But we don't have to make it any harder if we don't have to. Hope you've enjoyed my very non-academic discourse of a self-labeled thing. Now get out there!</div><div><br /></div><div>Stay the course-but put some hills in it every now and then. </div><div><br /></div><div><br /></div></div>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com2tag:blogger.com,1999:blog-7633104397236218522.post-68559999388372886062015-07-27T06:00:00.000-05:002015-07-27T06:00:06.817-05:00Galveston News Press Run: Entry GiveawayAlthough racing along the Texas Gulf Coast presents a handful of challenges climate-wise, I have always liked going down there and running. Not far from the Island on Surfside Beach was where I ran (and somehow won) my first marathon, so when I was approached to partner with and run The <a href="http://www.galvnews.com/pressrun/" target="_blank">Galveston News Press </a>race on September 12, 2015, I was happy to oblige.<br /><br />Galveston Island hosts several events annually, including an Ironman 70.3 events and several road races. The News Press Run features a unique course on the Galveston Causeway (who's up for a challenge?) and supports local education. Both the 5k and 10k are chip timed and the post-race party promises more energy.<br /><br />Wanna race a 5k/10k on the Galveston (TX) Causeway for free this fall? Here's where some shameless self-promotion comes in. My summer intern Connor has put together a great twitter page for my sport psych consulting practice covering all major sports (running and triathlon included, of course) and features some great articles and tips for improving your mental game. To win an entry to the distance of your choosing via random selection, simply go to <a href="http://www.twitter.com/" target="_blank">Twitter </a>and follow <b>@ALSportPsyc.</b> Deadline is Monday, August 3rd and winner will be selected by that evening.<br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-wbSG3iTXVEQ/VbU6WMWmpEI/AAAAAAAABow/V4EOg4D1b5I/s1600/Galveston%2BCauseway.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="286" src="http://3.bp.blogspot.com/-wbSG3iTXVEQ/VbU6WMWmpEI/AAAAAAAABow/V4EOg4D1b5I/s400/Galveston%2BCauseway.jpg" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">I'll be running up this thing in September. How about you?<br /><br /></td></tr></tbody></table>Stay the course.Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com0tag:blogger.com,1999:blog-7633104397236218522.post-5553782739501796972015-07-19T17:21:00.001-05:002015-07-19T17:21:32.103-05:00Colorado Training: A Photoessay<div class="separator" style="clear: both; text-align: center;"></div>Yesterday I returned from an amazing and running-filled trip to Colorado. For eight days I ran, hiked, gawked at the natural beauty of the state, put a ton of miles on the rental car, gawked some more, and took in the local culture of Boulder and the surrounding areas. I have wanted to try my hand at running at altitude for a while now, and with work doing well but not crazy enough for me to get away for a little bit, I took advantage. I put in a little over 50 miles while I was there and loved the challenge and beauty of it all.<br /><br />Runs ranged from 5400ish-8600 ft. above sea level. I had done a couple runs on a ski trip this winter and survived those, so I had some frame of reference for how it felt. What I found surprising was the range of difficulty was at different paces and inclines. In Boulder, I was lacking 7% my usual oxygen availability in Texas, and running my typical easy pace actually felt <i>considerably easier</i> than back home, a lot of that had to do with the dry climate at higher elevations. After nailing my first moderately-paced run at the Boulder Resivoir, I giddily texted my coach "<i>OMG I love it here</i>!". Running at paces 6:30 or faster or climbing the rolling hills was another story. I was challenged both cardiovascularly and mentally on those runs; vs. in more humid climates, these more 'hurt so good' than the overheating feeling I have been struggling with this summer. <br /><br />Every run was different by design and instead of throwing down my usual post-novel, I thought I'd summarize a little more with pictures. I had a list of trails and places to run before leaving, and<br />my good friend Justin B. over at <a href="http://aboutarunner.com/">aboutarunner.com</a> agreed to housing me at his place in Westminster, a Denver suburb just about 20 mins outside of Boulder.<br /><br />I had my training schedule with me giving the daily miles and each day I picked a destination and went after it...<br /><br />Day 1 was a rest day where I simply drove around in my nicer-than-expected rented Nissan Altima and got a feel for things. And looked at pretty scenery. Lots of it.<br /><br />Day 2 was Justin's race day at the Boulder Peaks Triathlon, an Olympic Distance. He and his fellow competitors did work on a tough course that included a 15% extended climb through Gunbarrel and a basically shadeless run afterward. Me? Once J. was outta the water I headed out to a adjacent dirt road with some hills that the CU team and a number or triathletes train on regularly. I also did a fartlek run there running 6:30 pace as best I could off and on on Tuesday. That was the first run where I could feel my lack of acclimation to the altitude. But gotta give it your best to get stronger! Day 3 was just an easy 6ish in Westminster with the baby bunnies and prarie dogs.<br /><div class="separator" style="clear: both; text-align: center;"></div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-KsD8jbrTjRk/VawXopUVsDI/AAAAAAAABmM/qacaTFDJK24/s1600/Boulder%2BPeak%2BTri.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-KsD8jbrTjRk/VawXopUVsDI/AAAAAAAABmM/qacaTFDJK24/s320/Boulder%2BPeak%2BTri.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Awesome view of the Flatirons in the distance at the "Rez".</td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-Tb7BJmiTOi0/VawXsoWiB3I/AAAAAAAABmU/PU-VaTX3614/s1600/Resiv.%2Bdirt%2Broad.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-Tb7BJmiTOi0/VawXsoWiB3I/AAAAAAAABmU/PU-VaTX3614/s320/Resiv.%2Bdirt%2Broad.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Simple, yet perhaps one of my favorite runs of the week.</td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-15tk7wW2LyA/VawXu9zj1iI/AAAAAAAABmc/wLRUu8N5Rcc/s1600/pavement%2Bends.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-15tk7wW2LyA/VawXu9zj1iI/AAAAAAAABmc/wLRUu8N5Rcc/s320/pavement%2Bends.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br />Run # 2 on Tuesday/Day 4 I just put in a handful of easy miles on the Doudy Draw trail that was recommended to me by locals. Just awesome.<br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-Nh_NqW_aGM4/VawZWOunnOI/AAAAAAAABmo/Ush15550-h8/s1600/Doudy%2BDraw.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-Nh_NqW_aGM4/VawZWOunnOI/AAAAAAAABmo/Ush15550-h8/s320/Doudy%2BDraw.jpg" width="320" /></a></div><br />Day , 5, Wednesday, was pretty epic. I hooked up with Colorado local and one of my favorite run bloggers, <a href="http://runwithjill.blogspot.com/" target="_blank">Jill</a>, how knows how to pick a heckuva trail. We ran along a ridge line in the Golden/Morrison area and finished up on the Red Rocks Trail, right by the ampitheater.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-rZnQvG5QHlw/VawZcJB4tgI/AAAAAAAABmw/CaD7t0OQcec/s1600/Jill%2Band%2BI.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-rZnQvG5QHlw/VawZcJB4tgI/AAAAAAAABmw/CaD7t0OQcec/s320/Jill%2Band%2BI.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Somehow I'm glowing in my Oiselle top here....not sure why! ;) Thanks for the run, Jill!</td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-XPb0gBaBJ6I/VawZfgktUsI/AAAAAAAABm4/mV5RPh5ctcs/s1600/me%2Bat%2Bred%2Brocks%2Btrail.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-XPb0gBaBJ6I/VawZfgktUsI/AAAAAAAABm4/mV5RPh5ctcs/s320/me%2Bat%2Bred%2Brocks%2Btrail.jpg" width="320" /></a></div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-_zWC6vjnjgw/VawZhUbcNHI/AAAAAAAABnA/s1VTY-XylIU/s1600/creek%2Bat%2Bred%2Brocks.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-_zWC6vjnjgw/VawZhUbcNHI/AAAAAAAABnA/s1VTY-XylIU/s320/creek%2Bat%2Bred%2Brocks.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Recovering from 7000 ft with about 1000 ft of climbing in a mountain-fed stream</td></tr></tbody></table><br />Day 6 was Mags day. Magnolia Rd., it's proper name, is known for it's awesome views and unrelenting rolling terrain at 8600 feet. This was an experience for the Texan. the first 4.5 miles I did not attempt because it climbs so steep the 240 horsepower car I was driving seemed to have some difficulty getting up in spots....maybe later, but not this trip! As I had been told, once you get to where the pavement ends, the fun begins. The difficulty was another level up there. I absolutely flew in some spots; running as fast as 5:20 pace or so on some downhills and the small flat areas were very smooth, but the way up on the hills there....OMG! I both felt on top of the world (well, I sort of was on top of Boulder) and demoralized in the same 5-mile run. I was prescribed 7:30-8:30 pace that day, and I somehow squeaked in a 7:59 pace. Thank you downhills. Lesson of the day: Even pace does not equal even effort.<br /><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-zuQIaqZecW8/VawbkomUoaI/AAAAAAAABnQ/w35fa-XWLZ4/s1600/Mags%2Bconglo..jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-zuQIaqZecW8/VawbkomUoaI/AAAAAAAABnQ/w35fa-XWLZ4/s320/Mags%2Bconglo..jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Mags, I'm comn' back for you later!<br /><br /></td></tr></tbody></table><div>Day 7 was my last running day there and I went ahead and did my long run to avoid rushing in order to get to the airport on time. I ended up splitting it up into 10 along Boulder Creek Path that runs straight through the eclectic Boulder downtown and CU and finished up with 5 more in the afternoon in some neighborhoods with more bunnies with Justin. It was on the path where I saw a 'who's who' of distance running. Several Sketchers team members were out, a handful of Japanese elites flew past halfway through the 10, and a pack of CU Buffalo men were walking to do a workout near Potts Field on campus. This was another run where I could feel the lack of oxygen, but managed to stay on pace, my Honey Stinger gels were very helpful in my heightened metabolic/catabolic state. After that one, I lost count of how many ounces of Gatorade I consumed . I could not get enough of it! Clearly, while I didn't get as offensively soaking wet, I still sweated a ton out there.</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-a1JKmhGv7ME/Vawd549LAgI/AAAAAAAABng/9Z61zQpon-E/s1600/Boulder%2BCreek.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://1.bp.blogspot.com/-a1JKmhGv7ME/Vawd549LAgI/AAAAAAAABng/9Z61zQpon-E/s400/Boulder%2BCreek.jpg" width="300" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Eben G. Fine Park, my starting and finishing point on Friday. In the background is the start of Boulder Canyon.<br /><br /><br /><br /><br /><br /></td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-2Zc24tfPiJw/VawioEcvNCI/AAAAAAAABoQ/U7_dGsWKJhw/s1600/Chataqua%2Bbreak%2Bb%2526w.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://4.bp.blogspot.com/-2Zc24tfPiJw/VawioEcvNCI/AAAAAAAABoQ/U7_dGsWKJhw/s400/Chataqua%2Bbreak%2Bb%2526w.jpg" width="300" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">A little post-run downtime with the training journal at the base of the Flatirons. Incredible.</td></tr></tbody></table><div>The trip wasn't all running. I had a lot of time to hang out in Downtown Boulder and get my fill of the local coffee shops and breweries, with my favorites being The Cup and Avery Brewing Co. After the Red Rocks Trail run, I headed to Estes Park for the day and took in some ridiculous Rocky Mountain scenery. My last evening was spent in downtown Golden, a very cute town with an old west feel to it. Being a pretty independent and introverted girl by nature, I found having the keys to a car and time to just drive around the state a great vacation seeing new and different things.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-Ygg6fyZupCc/VaweqfWPnvI/AAAAAAAABnw/RpGDvN38UlU/s1600/alt%2Btrain.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-Ygg6fyZupCc/VaweqfWPnvI/AAAAAAAABnw/RpGDvN38UlU/s320/alt%2Btrain.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Long run aftermath. The struggle is real!</td></tr></tbody></table><br /><br />So 50 plus run miles later, I'm back in The Woodlands with a busy but exciting week ahead at the practice (that I started to miss a little when I was gone), a perfectly-timed cutback week of running, a more refreshed outlook and hopefully a little stronger from the rugged challenges of last week. I see what all the fuss is about with running at altitude, and I hope to go back up there sooner than later, as there are many other places I didn't have time to explore in a week.<br /><br />In the meantime, I have a couple small races next month to prep for, and I guess I need to pick some Fall/Winter events soon!<br /><br />Stay the course.<br /><br /><br /><br /></div>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com9tag:blogger.com,1999:blog-7633104397236218522.post-49596022621653202352015-07-05T16:15:00.000-05:002015-07-05T16:15:12.968-05:00The Time-Management Conundrum Revisited <div><i>"Put your oxygen mask on first, otherwise you won't be able to help anyone else.</i>..." -A Former Professor.</div><div><br /></div><div>Today I'm talking a little about the challenges of being a busy professional and athlete in training. Sometimes it is easy. Sometimes it is tiring. Ultimately, I am always in a fair degree of control if I choose to exercise it (and so are you!). The vast majority of us have numerous commitments and many have much more than yours truly, but the balancing act is science and art and those who pay the most attention are the most successful. This post is written for me as a permanent 'note to self', but it is also for anyone who strives to give 100% all the time. SPOILER ALERT: Sometimes 80% works better! </div><div><br /></div>Week before last was challenging. Not in a negative sense per se, but positive stress is still stress for a busy working athlete. Funny thing about these weeks is how I feel 'like I'm being squeezed through a metaphorical tube that makes me more tired the further I travel down it' that I walk away satisfied that I a.) got so much done and perhaps more so b.) I persisted yet again in the face of my own questionable decision-making!<div><br /></div><div>Generally speaking, I like to plan and most of my life revolves around the hourly schedule (hey, its part of working by the appt., after all) and I get stuff done without coming home mentally and physically zapped. It's when I say 'yes' without fully considering the whole picture: other commitments, training, family and friends. Of course I have good intentions: making person X happy, being a good friend/family member, consultant, boss (ok that sounds weird), and of course, runner. Can't say I don't try extra hard! </div><div><br /></div><div>So what made this week so intense? Perhaps it was a collision of my different 'selves'-professional, personal, and athletic; each trying to run through a three-way intersection. There was no damage, but a few close calls and tricky maneuvers involved. Each has it's turn and space on the road, but has to wait it's turn from the others. Bad analogies aside, within a 72 hour span I had seen over a dozen clients, given two presentations, rolled along 18 holes of a golf course, ran 12 miles, dropped my dog off at the kennel, ran more miles, and drove three hours to see my nephew for his 5th Birthday. I'm sure there was a meeting or two that goes in there too somewhere! </div><div><br /></div><div>While I was so tired I barely made sense when I got to my sister's house (two workshops scheduled within 18 hours of each other in different communities-ouch!), I did feel accomplished for all I got done in a short time, but was the extra stress and juggling act necessary? Not really. </div><div><br /></div><div><i>Here's where I think I succeeded: </i></div><div><br /></div><div>What I did to work training and recovery in was to move my weekend long run to Wednesday morning. The heat and humidity have been making me a cooked chicken lately so I hit the treadmill for the whole thing before work. Not that bad, actually. In order to get my PT exercises and drills in, which are AS important as the actual miles themselves, I skipped my morning routine of staring at random nothingness on the internet before hitting the more important things. A small change, but changed the complexion of the morning and I walked out the door earlier than usual and warmed up to run already.</div><div><br /></div><div>To recover from the run and conserve energy for a thirteenish hour day and short night's sleep I took Thursday as my rest day instead of Sunday and moved a Friday workout to Saturday when I could get a full night's rest in. I give myself a pretty good grade for training, it just took being flexible and balancing hard and easy. Training's like a math equation, you can move numbers around and still get the same answer. Boom!</div><div><br /></div><div>Somehow, and with the help of my wonderful intern, all the work was done and both talks were successful, even if they couldn't have been more different. One was in front of medical staff and community members at a hospital, the other at a cross-country practice. I say it all the time but it's true, my job is dynamic and FUN. </div><div><br /></div><div><i>Adjustments and 'do-differentlies'</i>: </div><div><br /></div><div>While there were moments of fun and accomplishment, It didn't have to be as hectic and rapid-fire. Knowing myself and how I like to focus on as few variables as possible ran into a lot of times I found myself ruminating about how much I had to do and how the heck I was going to fit it in (great strategy, right?!). Some people thrive on multitasking-good for them because I ain't one of them! A starting point would be to simply focus on <b>approaching one task at a time. </b>I relentlessly tell clients this-because it's often the best strategy for managing life's busiest points. Even if you have 100 things to do in a day. You gotta start at one. </div><div><br /></div><div>Other things to implement are making sure I take a step back and prioritize. Colleague Brian Cain uses the acronym "<b><i>W.I.N.</i></b>" which stands for 'what's important now?". Simply asking oneself "can this be done another time" is a good starting point. If the answer is no, do that thing first. Thinking about EVERYTHING all at once usually keeps you awake, makes you grouchy, and causes intense caffeine cravings. </div><div><br /></div><div><b>Trim Distractions. </b>Facebook, mindless TV, and any other time-wasters can wait-especially in the beginning of your day. Being intentional in what you're doing saves a lot of stress. </div><div><br /></div><div><b>Communicate. </b>Sometimes, you have to lighten the load in the planner and you need to talk to others about it. Usually they understand and it feels great after you do it. </div><div><br /></div><div><b>Be nice to yourself. </b>We don't always have to get everything right and we're often doing better than we think we are. You have to fill yourself up in order to really give to others anyway, whether it is in relationships or in my line of work helping others. </div><div><br /></div><div><b>Perspective.</b> Give it your best and realize life wasn't made to be easy, but you feel like a boss when you tackle your longest days. Just don't forget to rest afterward! </div><div><br /></div><div><b>Cut the comparisons. </b>Others are probably capable of doing and handling more than I can, Good for them. </div><div> </div><div>Long story short and backed by research, one of the biggest causes of stress in most people is the feeling of having too much to do in too little time-this goes for busy adults and the younger crowd, especially HS and College students. Those of us also working on athletic goals while working have a unique dynamic. I myself am constantly testing (even if not intentional) my limits of what load I can take on and realizing that I have more control than I usually think I do. One thing is for sure, I have no interest in being a one-dimensional individual.</div><div><br /></div><div>Looking back I'm happy with both the work and training I did, and once I finally stopped moving-really enjoyed the visit with my family. Although at times I felt like I was launched from a cannon, I got it all done. Now I am counting down to a low-key trip to Colorado next week to get re-centered and run the trails of Boulder likely with a recap to follow. </div><div><br /></div><div>How about you? What are some strategies you use to help manage your busy life and training? </div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><div><br /></div><div><br /><div><br /></div><div><br /></div></div></div>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com2tag:blogger.com,1999:blog-7633104397236218522.post-3694925946895537912015-06-22T05:00:00.000-05:002015-06-22T06:31:58.479-05:00XTERRA Gator Bait 5kLegendary Coach <a href="http://www.coloradosports.org/index.php/who-s-in-the-hall/inductees/item/224-dr-joe-vigil" target="_blank">Dr. Joe Vigil</a> once stated along the lines that the most important asset a distance runner can have is "ongoing commitment to improvement". When I heard this at a seminar last year, I really liked it and find it is a refreshing perspective for me to apply to my running.<br /><br />Yesterday I raced XTERRA Series' Gator Bait 5k at Hunstville State Park; my second race for the month of June and I must say, the type of race and surface was only a minor differentiating factor. 6/6's Heights 5k and yesterday's race could not have felt any different, and that is because even though they were just separated by 2 weeks or so, I felt like two different runners in each. Even though today's conditions were comparable or even worse than before (think 80 + degrees at the start and humidity you could actually see), I was better prepared and able to meet the demands of the day and I was able to both have some fun in a painful sense and tap into that sense of toughness that I take pride in as an athlete.<br /><br />Besides having a plan to just run hard and shoot for Top 3, a big reason I had a better experience today vs. earlier on a much easier course is obvious to me but not to the audience because I was hiding and fighting a case of greater troncanteric bursitis in my right hip. No wonder it had been sore and I had limited mobility for the greater part of a month! Of course I raced Heights with it, because I could, but was far from being able to really jump in and get after it-hip health and strength is really important, and it makes running easier and often more enjoyable!<br /><br />Shortly after that race, I got tired of thinking about my hip and workouts taking much more energy than necessary and I finally went to Dr. Keith Johnson at Sterling Ridge Sports Medicine. Within 15 minutes of my appt, I was able to have a diagnosis of the problem and my very first cortisone shot. Believe it or not it was not nearly as painful or scary as I thought-and I am not a fan of needles.<br /><br />Please note that while getting an injection can patch you up, the root cause of the issue needs to be addressed as well. I am also getting some PT sessions in because bursa inflammation there is usually related to IT band tightness, which is related to weak hip girdle and core muscles. Two days later I hit up the golf course nearby and was utterly shocked at how fast my turnover and mechanics came back and running 6;30 pace no longer felt like a monumental task.<br /><br />So several daily exercises and form drills and another chiro session with Athletic Republic's Derrick Raymer later we're back to the current race....<br /><br />Gear-wise, I am happy to say no shoes came off in this race! I wore my Nike Zoom Wildhorse 2's and they performed fantastically on Huntsville State park's hard packed dirt, roots, and 1000 or so turns on the course. I decided to not wear the Oiselle Singlet and instead sported a Tracktion sports bra and my Distance/"Feather" shorts on the trail because of the oppressive conditions. There was also a 15k this morning as well, seriously, those folks are tough!<br /><br />The combination of a light trail shoe with a nice little adrenaline surge and my rediscovered mobility made for a probably too-fast first mile that I don't really regret, however. I always like to race the familiar trails at HSP aggressively and today was no different. The 5k and 15k split off approx. a mile down the course which included some obnoxiously long (although not terribly steep) hill. Ugh. Whatever. According to my watch, I hit the turnoff at 6:32....I don't know if it was exactly one mile, but the front group I went with was going awfully fast...whoops:)<br /><br />This is where it became less of a straight shot and much more challenging. With one girl a few seconds ahead, we headed out on a nature trail with countless turns and throw in some dirt stairs, aka tree roots on an incline and I did my best to just stay focused on staying above the ground and keeping pressure on the leader. I had no idea of pacing at this point and didn't really care. As taxing as the course was in SE Texas summertime, I was enjoying the experience of running pain-free and being back up front-even if the race wasn't a very big one. I did look back a few times to do some "chick checks" to make sure I could maintain the rhythm I was on and there was nobody in sight. Nice! Keep pushing.<br /><br />The last few minutes of the race the course and my effort caught up to me and breathing was not an easy thing. Fortunately, the finishing stretch came basically out of nowhere after some more hairpin-like turns in the woods and then it was just about two mini-hills and a straight shot to the now-visible finish chute that I was more than happy to see. What I like to do to manage the fatigue is to lock my eyes upon the word 'Finish' as I make the final push. Unfortunately, I didn't have enough to run down the winner, but came in a convincing second overall female and 1st AG.<br /><br />After it taking me a minute or two to gather myself again, the gassed feeling was met with satisfaction and a little relief that I had ran tough and fairly aggressively for the first time in a while; largely because I was physically capable of doing so. Sport Psychologist Dr. Jim Loehr once wrote that in order to be able to tap into your mental toughness, you need to have a sound body (i.e. no injuries, hydration, fuel, rest, etc.) and I think he is absolutely right.<br /><br />I ran probably the slowest 20-minute cool down ever and was able to visit with some people I haven't seen in a while before awards. For a small race, there were a few really strong runners out there yesterday! XTERRA and Terra Firma Racing put on a pretty good race. I have done a number of trail events and this one had by far the best marked course of them all-bright arrows were placed at every turn and it was near-impossible to get lost. The race staff was also very friendly and laid-back. Depending on timing and location, I'd be likely to run another race put on by them.<br /><br />In closing, I feel I ran a good effort and achieved what I went out to do on a well-marked, fairly well-organized race. . I may just have gained a little more confidence from this event as well as well as having some hot, tiring fun running through nature. As the opening quote reads, what I really want from racing is improvement from where I am/was, and I definitely saw some For the rest of the summer, I plan on stepping back on the racing and continuing laying down a solid base for when the Fall and Winter season hits. I am starting to form some longer term goals that will be more fully articulated as the months progress.<br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-zV6o5OiDJkE/VYcUq860LkI/AAAAAAAABk4/LuXmBSqGi40/s1600/Gatorbaitswag.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-zV6o5OiDJkE/VYcUq860LkI/AAAAAAAABk4/LuXmBSqGi40/s320/Gatorbaitswag.jpg" width="320" /></a></div><br />I would also like to thank <a href="http://www.srosm.com/" target="_blank">Sterling Ridge Sports Medicine</a> and <a href="http://www.athleticrepublicthewoodlands.com/" target="_blank">Dr. Derrick</a> for getting me back physically where I belong and my lovely sponsors <a href="https://www.oiselle.com/athletes/adrienne-langelier" target="_blank">Oiselle</a> and <a href="http://www.honeystinger.com/" target="_blank">Honey Stinger</a>.<br /><br />Stay the course.<br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com3tag:blogger.com,1999:blog-7633104397236218522.post-60590212496596057602015-06-07T12:06:00.000-05:002015-06-07T18:59:13.497-05:00Heights 5k Race Report: "Control What You Can Control"The athletes I consult with in my practice probably get annoyed with how many times I give them the title statement. But I don't care-because it is one of the most universal truths in sport performance. It's a tenet that we need to regularly practice in order to be successful in sports and in life (and sometimes just make it through the day). Yesterday morning I ran the Heights 5k in one of Houston's classiest and well-preserved neighborhoods that is very runner-friendly. The race itself was an interesting one, to say the least....<br /><br />I signed up last month knowing what I was getting myself into: the course is fantastic-flat and fast with a slight downhill going out on tree-lined Heights Boulevard. Given the nature of the course and long-running history of the race, it brings out some of the fastest runners in Houston. I also knew it was going to be likely very hot and humid-<i>cue Uncontrollable #1. </i>My main goals were to just get out there in my<a href="http://www.oiselle.com/" target="_blank"> Oiselle</a> Kit and re-establish some comfort with the race environment and push through some hurt; I think I succeeded on both.<br /><br />Another thing I think I did well on was not fixate on any outcomes, because I have been having difficulty with the humidity and the fastest I've run in workouts has been tempo pace (which I am developing a good relationship with, but I'll save that for another post!). This served me very well because if this was a few years ago, I would have had a relative meltdown afterward, and here is why:<br /><br /><b>Pre-Race:</b><br /><br />I think I did a good job getting fluids in and had my usual bagel with almond butter and sports drink breakfast. For some reason this summer my appetite hasn't been as big as years previous, but I made sure I got some fuel in two hours prior, then some Honey Stinger chews beforehand to stabilize the blood sugars. Then it was a quick gear check and off to the Heights. I had some of the usual pre-race nerves, but they weren't as intense as usual.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-IaYi2iJpGi0/VXR425avrNI/AAAAAAAABjg/eo2trirKC70/s1600/Oiselle%2BUniform.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-IaYi2iJpGi0/VXR425avrNI/AAAAAAAABjg/eo2trirKC70/s320/Oiselle%2BUniform.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Thanks to Oiselle, my uniform game is on point! To the L, you'll see the culprit.</td></tr></tbody></table><br /><br />At the race site I met Coach Doug and he was kind enough to run with me for the first mile of my warm up. Silly as it sounds, I really appreciated having him jog alongside me for a bit as we talked shop. Strategy wasn't much of a thing for this one, so I just loosened up in my pre-race two miles. It was a good day too to test out my new pair of Nike Lunaracer flats that I picked up recently.<br /><br />It was about 20 minutes when the anxiety set in; but it was different. It was more somatic/physical than a head full of doubts and fear (I do this for a living, so I should know what to fill my head with pre-race LOL). One thing that was an aberration-even for me-is how much I was sweating before the race. I am a heavy sweater.<br /><br />Ok make that I "<i>sweat like a 300 pound offensive lineman who hasn't worked out all summer and did nothing but eat fried chicken and drink grape soda at his first practice". </i>And there is not much I can do about it.<br /><br />Unfortunately for me, I think nerves exacerbated the 85% humidity sweat-fest well before the race, this had me a little concerned, but I just went with the flow anyway. <i>Grossed out yet??! </i>Anyway<i> </i>I took some quick 4-7-8 breaths to settle my body down and then it was go time.<br /><br />The start was really fast, but I expected it and simply got on my goal pace of 6:35-just under my current tempo pace that I have been able to hit fairly successfully lately. First mile I was right on the money. Boom-except my legs didn't have much snap in them...ummm.....crap. I was hot before I started afterward and soon after the turnaround I heated up some more. "Just relax, focus down the course...." I told myself and shook it off. I know 5ks are uncomfortable, but this one took the gloves off and smacked me around a bit!<br /><br />While Houston and its nasty-a$$ humidity were trying to abuse me and my muscular non-runner body self, I felt something happening down around my right ankle.....NO it wasn't an injury, and it started with me feeling something repeatedly hitting my left shin. It was my right shoe coming untied. I worked on staying focused and grinding it out through the sauna-it's good to adapt to little challenges along the way, right? . Then I felt my right shoe start loosening even more and my ankle and heel started sliding out with each foot strike.<i> </i><br /><i><br /></i><i>"Great, I feel like death and my shoe is flapping around..." </i><br /><i><br /></i>At about mile 2.25 I had had enough, I was far from winning the race and that thing was going to fly off, so I made the difficult move and moved off the course to re-position my foot and strap that thing back down. Instead of being upset, I found myself amused by the whole thing as this was definitely a first and its something I couldn't control. Note: if I was in a better position that day or it was closer to the finish, I totally would have taken off with just a left shoe!<br /><br />Granted I lost anywhere from 20-45 seconds (overheated race brain doesn't tell time very well) I gave it one last push with what I had left. Thankfully, I think I only lost one spot in female positioning even after the shoe incident. I had abandoned any pace plan and was just running with what I had left. I finished in not a personal-worst in a 5k but nothing to brag about 21 and change. Minus the shoe change and the time loss, my average per-mile pacing was in line with my threshold training at a high 6:00 mile average.<br /><br />I was lightheaded at the finish and downed a bottle of water before cooling down. surprisingly, my legs came back very quickly. In fact, besides not having good turnover in the race (according to Doug but I agree) I don't remember my legs burning at all, it was all lungs that kept my pace governed. I cooled down with Kirsten, another Bayou City Elite runner who was second master in a fast field. It was nice to have a low key "team" feel to this race and I enjoyed meeting her and her company at the start and finish of the race.<br /><br /><b>Takeaways and Reflections</b><br /><br />Besides the shoe incident (_insert Nike joke here_), I did my best with what I had. Maybe it's getting older, but I am slowly changing my mindset as a runner. I care a lot about how I do, but "bad" performances are not defining or indicative of what I can do.<br /><br />Also, the uncontrollable factors, especially climate, are real. It doesn't mean I'm not a mentally tough athlete. I did some quick research and talked to Doug about how runners with more muscle generate more heat, and also have trouble dissipating it, while I'm not a big girl by any stretch, I have no trouble maintaining muscle mass-basically I'm just a big furnace!. The more I learn from those who know, the less I feel like I'm making excuses. So that means two things for summer racing: slow it down or just don't do it at all. Knowing it's something I can't change is kind of comforting and makes me optimistic for the Fall-Spring season, when my 5k times reflect more accurately where I'm at.<br /><br />I walked away feeling pretty neutral about the race-I came, I ran, I learned. I ended up 5th in the AG, missing a spot or two with the wardrobe malfunction. Heights is competitive, so finishing up top for 30-34 on a rough day is ok with me. Being someone notoriously hard on herself, I'm improving in seeing races just for what they are. This one could have sucked a lot more but it didn't.<br /><br />There are some things I can adjust to and do differently. Coach was able to see my running form and it was confirmed why I was running so flat-my turnover has slowed down considerably and I am landing far on the forefoot. A lot of this may be compensation to a sore hip I've been battling over the past month or so, but time to tune it up again. So re-incorporating drills to re-train the muscles and stepping up the core work is in order. Plyometric training really helped me last year, and I will start a program back up again in upcoming weeks.<br /><br />Next up is a totally different type of 5k: the Xterra Gator Bait race on 6/21. After this last one, I'm wanting a little payback before probably shutting the summer racing down some and focusing on my #summerofstrength further. I've always felt in control on trails and felt confident with the twists and turns vs. drag-race style racing.<br /><br />So there are many things that I couldn't influence yesterday, but I walk away motivated to make the best of what I got and my training for this summer.<br /><br /><b>The Event Itself</b><br /><b><br /></b>It's obvious they have been holding this event for a long time: the race seemed well-organized and had a lot of nice things post-race, including trendy food trucks and coffee and everyone was very friendly. As I mentioned earlier-the course is great, PR-worthy if you have it in you that day. If you are a swag-hound, however, this may not be the race for you-there were no finisher medals or anything, just the pride of pounding the Houston summer street! I will be back again, and it will hurt, but I'm going to drop some next year-with two functional shoes!<br /><br /><b>Bottom Line</b><br /><b><br /></b>This will be a race I look back on and laugh at from here on. I had a great time and enjoyed the gift of running-everything including the race, the community, the experience of getting stronger by pushing yourself. That's what keeps me in it. Even in community 5ks, we can learn a lot about ourselves, what we're strong in, how to do with/accept what you have as an athlete and how to make the best out of it.<br /><br />Anyone else race over the weekend? What are some of your best "race-day fails"?<br /><br />Stay the course.<br /><br /><br /><br /><br /><br /><br /><br /><i><br /></i><i><br /></i>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com2tag:blogger.com,1999:blog-7633104397236218522.post-16820565572881618022015-05-24T09:58:00.001-05:002015-05-24T16:29:25.459-05:00Shoe Review: Nike Zoom Vomero 10 <div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-IKVueS5TvOE/VWEf43h1l-I/AAAAAAAABiY/NZwCx1wMEzI/s1600/Vomero%2B10.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-IKVueS5TvOE/VWEf43h1l-I/AAAAAAAABiY/NZwCx1wMEzI/s320/Vomero%2B10.jpg" width="320" /></a></div>Let's begin with the fact that I used to <i>hate</i> Nike, Ok, I said it, and it was mostly personal and arbitrary reasons that I will keep off of this blog for now....or probably forever. Anyhow, I digress.... I have a review to write and it's been a while since I've done one of these.<br /><br /><br />I'll begin with a little background on how I decided to take these kicks on- I went into the Nike Factory Outlet a couple months ago out of boredom and tried a few different pairs on. I had been running mostly in the Adidas Boost line and enjoying them, however, a creeping hip pain and my latest gait analysis in the Energy Boost 2 indicated my stride had changed, and I looked sloppier wearing Adidas' daily trainer compared to a more traditionally soled shoe. Perhaps the rebound from the TPU midsole became a bit much? For a Type-A person like me, this left me puzzled and call it vanity, but I've always liked my running form and don't like to see it start falling apart. Although no hard feelings are harbored toward Adidas-what works for one may not work for another.<br /><br />So back to the Nike experiment: I found a pair of Zoom Elite 7's and thought "these are kinda weird, I think I'll try them on". Long story short, I left the store with them, and really enjoyed the Zoom cushion in the forefoot. That's right, the forefoot, not the heel. When I'm running my best, I tend to be a mid to forefoot striker and I developed a hypothesis after my infamous string of stress injuries that the cushioning may be in the wrong spot for me to be really effective; what I really may benefit from is more up front, since I spend most of my time there anyway. I may be proven wrong, but whatever. While the snappy Elite is a fine shoe, I was looking for a little something that may be more suitable for longer stuff (the Elite is mostly promoted as a tempo trainer vs a mileage soaker) so cue the <a href="http://store.nike.com/us/en_us/pd/air-zoom-vomero-10-running-shoe/pid-10264895/pgid-10264853" target="_blank">Vomero 1</a>0. *Note that these shoes were a personal purchase. Now, let's begin with some stats and stuff-<br /><br /><b>The Objective:</b><br /><br /><b>Weight</b>: 8.8 oz<br /><b>Heel to Toe drop</b>: 12mm.<br /><b>Upper:</b> FlyMesh, an adaptive and fairly attractive lightweight material recently introduced in Nike's lineup along with Nike's FlyWire technology reducing weight and creating some midfoot structure and stability to the shoe and ride.<br /><b>Midsole</b>: This is where it gets interesting, it uses both Lunarlon and Cushlon materials-with the former in the forefoot and the latter more towards the back of the shoe.<br /><b>Cushioning</b>: Nike's Zoom Air Units- What makes the Vomero unique from the Pegasus and the Elite is that it uses the best of both worlds: the Air Peg's have a Zoom unit in the heel, and the Zoom Elite has a Zoom Unit in the forefoot. The Vomero has both (which probably explains the higher price tag compared to the others). Zoom Air is nothing new, but designed to reduce vibration and give the athlete a responsive ride and cushion impact, especially on asphalt or concrete.<br /><b>Sole</b>: Duralon rubber with a lateral "crash rail" that is supposed to enable a smoother heel to toe transition. Translated: for neutral runners, this enables us to transfer our supinated strides through the gait cycle with a little more cushion and control. The 10 has no sign of any plastic shanks underneath, like in the 9th edition, and continues the trend of full ground contact.<br /><b>Sticker Price:</b> $140<br /><br /><b>The Subjective: </b><br /><br /><b>Feel</b>: I've put close to 50 miles so far with distances varying from 4-11ish miles in them. The first day I wore them I was taken aback with how comfortable they are just to stand around in. Day one I wore them to the gym to get used to them, and the next day I had a 5-miler that I ran on asphalt. I'll be honest, It took a few miles to get used to having Zoom units up front and in back, but after a couple miles, my stride smoothed out nicely and I was able to stand up straight and just run naturally. I did notice shoe felt a little tamer underneath after a little bit of a break-in period. Oddly enough, with all the cushion underfoot, I found the ride to not be too terribly marshmallowy as I thought they'd be, but that's not a bad thing, as minimal time contacting the ground is what is ideal anyhow.<br /><br /><b>Upper & Fit: </b>I love is the Flymesh/Flywire upper combo in terms of fit. I have a fairly weird foot shape-shallow and kinda bony and narrow. What I love about the Flywire is that it immediately wraps around my foot and doesnt let go. Versus the Adidas; midfoot cage, the flywire is barely noticeable but seems to do the job well. People describe a "glove like fit" and for me this model is no exception. These shoes do run a bit narrow in the midfoot, but has a wide toebox; making toe splay a snap and great for those with "diamond shaped feet" (narrow heel and midfoot, longer middle toes and wider forefoot). The shoe is not necessarily low-volume, and it can probably accommodate a number of neutral types and stride patterns.<br /><br /><b>Cushioning</b>: I run on soft surfaces most days per week, but would like a shoe where I don't have to think twice about hitting the pavement. Nike did a great job with putting a LOT of cushion in a shoe that is fairly lightweight for it's class. The combination of Lunarlon and Zoom Air creates a responsive, fairly energetic ride; not overly mushy. I like to feel "on top" of the shoe when I run instead of feeling like I'm sinking into every footstrike and this shoe nails it. While it is far from being a "fast shoe" in my opinion, it has a nice little pop from the toe off which is kinda fun. So far I have taken these out on granite trails, concrete paths, and asphalt. Given that where I live there is a ton of concrete paths I am often hesitant to run on, I have so far experienced little to no grief after running across them in the Vomero.<br /><br /><b>Sole & Stuff: </b>The sole of the Vomero is interesting. The forefoot has a fair amount or blown rubber with flex grooves around the toes and midfoot area, while cushion is great, it's almost pointless without flexibility. The crash rail extends all around the rear foot and I am assuming it's to match a number or gait patterns-or for marketing purposes. Traction feels pretty decent in them, even on damp roads. I am not sure about long-term durability, but so far the only wear I see is right in the middle of the forefoot (see below). One thing I would chance in these if I could would be lowering the heel-toe drop a millimeter or two. While not a deal-breaker, these shoes could feel more magical if it encouraged a more natural stride in its cushioned and custom-feeling package.<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-nXm5JM7prKg/VWHiKMg_-VI/AAAAAAAABis/JUoTPJY_8k4/s1600/vomero%2Bwear%2B50.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-nXm5JM7prKg/VWHiKMg_-VI/AAAAAAAABis/JUoTPJY_8k4/s320/vomero%2Bwear%2B50.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Wear (and debris) after about 50 miles of use.</td></tr></tbody></table><br /><br />Arch support? For a neutral trainer, it's pretty good. I've had no shin pain so far running in the Vomero. I imagine that runners with medium to high arches will enjoy this shoe the most. I also haven't run into any blisters or hotspot issues, even running sockless in them-which is fairly comfortable in these.<br /><br /><b>Negatives: </b>This is an attractive shoe-the Flymesh is on point when it comes to style, however, the drainage factor is pretty low. For being a relatively small female, I pump out sweat like the best of em, and at the end of a 10-miler you can hear the sweat collect in the shoe with every step, Embarrassing? Nah, but they do get heavy. I live in Southeast Texas where the humidity is off the charts, so those in other regions or with different swear rates will probably not have this issue. <br /><br />While expected since the shoe is so cushioned, there is little to no ground feel and while the ride is super-smooth, there's not much road feel at all.<br />As far as flexibility is concerned, the midfoot groove works magnificently with my stride, but it seems to lose some up front. It's not necessarily bothersome, just noticeable and probably related to the forefoot zoom unit. I don't notice me having to adjust my stride or anything for it and I like a little stiffness in my shoes.<br /><br /><br /><b>The Bottom Line: </b>The Zoom Vomero 10 is a very nice-looking, responsive, and well-cushioned shoe that does well what is was made to do. It uses some fancy technologies without being over-the-top and likely would suit many a neutral runner looking for a good long and easy run shoe. This shoe shines on long runs-I normally have that "trashed" feeling in my legs of varying degrees after longer sessions, but have barely noticed anything wearing these. I have enjoyed running in these so far and hope to put a good few hundred miles on them before replacing, likely with another pair of these.<br /><br />I'd recommend this shoe to a number of different runners, it seems to be forgiving and adaptive enough to handle a number of body types, competitive levels, and even paces. This is a great option for those like myself who require a little more cushion but don't want to feel like they're running on pudding. And the occasional compliment about how cool they look is always nice too:)<br /><br />Nike, I was wrong about you on a couple levels and I'm sorry-you do make a nice shoe that I seem to get along with easily.<br /><br />Stay the course.<br /><br />Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com0tag:blogger.com,1999:blog-7633104397236218522.post-59071814543481432372015-05-18T06:00:00.000-05:002015-05-18T06:00:02.012-05:00The Latent Benefits of The Rest DayI am a few weeks into my new summer training plan and so far am really enjoying it: sustainable mileage in the middle numbers range, tempo-type running for strength, and some harder Alter-G session in there for good measure at Sterling Ridge Orthopedics. This plan also has me taking one rest day per week, usually on Sunday. I am finding that I enjoy the short physical and mental break from training. I thought I'd change it up today and cover something that seems less talked-about but still benefits us runners in multiple ways.<br /><br />The physiological benefits are obvious: extra time for the muscles to repair themselves without disturbance and the energy systems to be recharged for upcoming sessions. I also use the extra time for some recovery work: foam rolling and stretching, etc....<br /><br />Mentally, resting used to be a huge challenge for me; sneaking in a few miles was not uncommon, or going to the gym and lifting, etc. was kept off the radar. Maybe it's just me getting old and tired, but having a day sans training seems to help me give myself more permission to really focus on other aspects that may be neglected on days I train, and especially during the work week (as silly as that may sound!). <br /><br />So what are some of these less talked about benefits of the almighty rest day? Here's my list:<br /><br /><ul><li>Things are actually clean, not just the dusted-over illusion that I have it somewhat together! Ok that is only somewhat true ;) </li><li>Food seems to magically appear restocked in the fridge or prepared for the next few days..or both.</li><li>My dog is happier: which means she is less likely to get into trouble out of boredom or by eating strange things. Think I'm joking? Dauchsunds are great dogs overall, but don't let them get bored! </li><li>The likelihood of attending church goes up substantially. </li><li>Increased desire to train come the following day.</li><li>Perhaps the biggest one is this: <i>enjoying the confident feeling that comes from doing what's best FOR ME, and tuning out what anyone else is doing. </i></li></ul><div>Boom. There we have it! How about you? Anything you really like about rest day? </div><br /><br /><br /><br />Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com1tag:blogger.com,1999:blog-7633104397236218522.post-59434900221098442662015-04-28T09:00:00.000-05:002015-04-28T09:00:01.595-05:00Unicorns and Big Ugly CrittersThe Boston Marathon was Monday morning. No other sporting event carries the magnitude as that race does with me. Maybe because I've sat on a curb in Brookline at Mile 23 and was one of the first to know that the course record was broken that day. Maybe because one side of my family originates from that amazing city. Maybe because it's a large sporting event that I am capable of participating in. Whatever it is, Patriots Day admittedly does some weird things to my emotions: every year I get that familiar combination of excitement for friends and teammates running combined with restlessness and some level of disappointment in the fact that I am not there. Fortunately this year brought less negative feelings than previous ones-hey, I just may be making progress here!<br /><div><br /></div><div>My friends and teammates threw down some impressive performances in conditions that were threatening rain and had a nice little headwind heading towards Copley Square. If you haven't had the pleasure of racing into a headwind, lucky you-as they tend to suck. I smile when I think of those who have made comebacks, hit a milestone for the first time, or just got through the training it takes to run a marathon-you all are awesome!<br /><div><br /></div><div>So my relationship with this race tends to be complicated. Like I said, I have the ability, motivation, and on most days the mental toughness it takes to qualify for and finish the race. I have mostly sworn off the 26.2 distance because of difficulty training for it and the fact that I do believe shorter races are nothing to scoff at if ran to one's true ability. </div></div><div><br /></div><div>How do I see things? Well, let's begin with an over-dramatized and perhaps overrated early 2000's action film "Gone in 60 Seconds". Any of y'all remember that one? Nic Cage's character could steal basically any car successfully, except one; and it wasn't even the most exotic one featured in the film, "Eleanor" the Shelby Mustang. They called it his 'Unicorn'-the one thing that he was after that eluded him, as obtainable as it was-I mean, he was like a professional car thief and stole cars all the time. <i>Note: Just so you know I have no intentions of stealing any cars at the time of this post.... </i></div><div><br /></div><div>For those of different generations, how about a more current example. I first have to confess to occasionally reading Nicholas Sparks books (even though I don't really have a romantic bone in my body). Ok I said it, now let's move on..."The Longest Ride", now a movie as well, features some ridiculously good-looking cowboy who is making a bull-riding comeback after his career and life nearly being ended by a bull named 'Big Ugly Critter". Not to give too much away, but he can't seem to fully move on until he successfully rides this bull. He is able to, but afraid and it is a big risk doing so. And there is some love story in the background, but not the purpose of this post! </div><div><br /></div><div>So what's stealing cars and riding bulls have to do with running? Not much, really, except Boston seems to be my unicorn or Big Ugly Critter. Unlike the movies, of course, my life goes on successfully even without ever making it out Northeast to race, but dang it-part of me wants to find a way to go after it. </div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-8-0LdsKwT9c/VTVm2GxAq2I/AAAAAAAABgs/iBN5jeOL0D0/s1600/elanor.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-8-0LdsKwT9c/VTVm2GxAq2I/AAAAAAAABgs/iBN5jeOL0D0/s1600/elanor.jpg" /></a></div><br /><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-_aTXSpRpvnA/VTVm8r-bmqI/AAAAAAAABg0/q0SXa9JLI5E/s1600/longest%2Bride.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-_aTXSpRpvnA/VTVm8r-bmqI/AAAAAAAABg0/q0SXa9JLI5E/s1600/longest%2Bride.jpg" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Yeah it's kinda like that... only safer!</td></tr></tbody></table><div><br /></div><div>And in case you haven't seen either of these movies, of course Nic Cage drives the Mustang away and cowboy Luke finally rides Big Ugly Critter. Adrienne has a way to go and goals to hit before giving herself permission for even seriously entertaining training for the marathon again, but wow, does the third Monday in April do some weird things to me.</div><div><br /></div><div>First step, finish out my 12-month goal or longer. Congratulations goes out to all who raced and finished in this year's event! </div><div><br /></div><div><b>Stay the course. </b></div><div><br /></div>Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com4tag:blogger.com,1999:blog-7633104397236218522.post-5708103197485001262015-04-23T15:02:00.002-05:002015-04-24T06:15:00.289-05:00LP Run 2015: A First on a Few Levels <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-dddy8uQxFiA/VTlPhlAKgpI/AAAAAAAABhI/5yoIVFz8Nto/s1600/Rice%2Btrack.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-dddy8uQxFiA/VTlPhlAKgpI/AAAAAAAABhI/5yoIVFz8Nto/s1600/Rice%2Btrack.jpg" height="240" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The track at the distinguished Rice University.</td></tr></tbody></table>It's been a few months since I've raced. Finally the desire to do so returned earlier this month much to my own relief. Best place to start? How about this old and quirky little race in Houston called the LP Run. Someone actually had to explain to me why it as called that and why it was an event timed at 33 and 1/3 minutes and placement was based on distance covered-the race is 48 years old, and back then LP records were the thing, turning at 33 and 1/3 revolutions. Hello, generation gap! This was my first time running LP but may stick it on the schedule next year too.<br /><br />A little background for those not familiar, it is one of the oldest running events in Houston put on by the Terlingua Track Club. It's run on the Rice University track, which felt like it would be fast if the humidity was not 150%! We all had to recruit a lap counter (something I didn't think about beforehand but worked out well) and I found it as low key as they come: music was playing, everyone was very friendly. I enjoyed running on the college track.<br /><br />Another first for this race is a pretty big one for me: <i>I was not ready </i>to go out and compete. I honestly just felt about 75%-80% but that was fine for my plan. Just weeks ago I was feeling drained and I was good just getting any kind of run in for the day. Those who know me well know I will prepare to death for something and wait until the "conditions are just right" to go out and perform. Luckily, at this stage I have decided that that may be kinda stupid and should just go challenge and enjoy myself. And I am more and more becoming a believer that the best way to become a better racer (and get fitter) is to race. I also don't have to treat all events with equal importance.<br /><br />I decided to play it safe and treat is more like an uptempo training day, I needed about 5 miles that day anyway, why not rock my <a href="http://www.oiselle.com/" target="_blank">Oiselle</a> kit with My New Balance 1400s and do it festively? I really wanted to work on negative splitting, but changed my mind after the first mile and just held steady. The event was set up beautifully for that.<br /><br />So I won't bore you all with the details of running in a circle for 33 minutes and change. I did feel like I started and finished strong with a little loss of focus in the middle-the more I expose myself to these situations and paces, the easier it will get. The conditions weren't that great on top of a lack of fitness but complaining won't do any good and it will only make me tougher. but I came out with a few takeaways from the event.<br /><br /><br /><u>The Objective Stuff:</u> 2nd AG (pleasantly surprised with that with a lot of fasties in the field), distance covered about 4.5 miles. The race shirts were tie-dyed. See I told you this was an old-school race! Only second event of 2015.<br /><br /><u>All the Other Stuff:</u><br /><br /><ul><li>I enjoyed reconnecting with the Houston Running Community a bit, I didn't realize that I have been largely absent in a racing sense, and it was nice to do a HARRA event again. </li><li>I challenged myself without doing anything stupid. Always a plus. And I may get fitter from this. </li><li>I walked away feeling like I put in a good day's work and got out of my "little ego's comfort zone" and ran smart. </li><li>Although I would have liked to crank out a faster overall pace, considering the difficulty this Spring has brought, I kept it pretty steady throughout. </li><li>I kind of like the feel of the track for racing, a nice change from the usual...except the last 10 minutes or so...</li><li>Got a nice little mental workout staying motivated and focused in an event with no real definite 'end point'.</li><li>Terlingua Track Club did a great job putting on the event and seem like a good bunch.</li><li>Iron is good for you.</li></ul><div>There you have it. Quite the fun evening!</div><div><br /></div><div>Stay the course. </div><br /><br /><br /><br />Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com2tag:blogger.com,1999:blog-7633104397236218522.post-64527875510463767342015-04-20T06:30:00.000-05:002015-04-20T06:30:03.427-05:00Why I Voluntarily Get Stabbed in the Leg Sometimes: A Follow Up Post on Graston TechniqueYes, you read that correctly. And I figured the title would get your attention.<br /><br />Friday I had another Graston Treatment done by Dr. Derrick Raymer at <a href="http://www.athleticrepublicthewoodlands.com/" target="_blank">Athletic Republic. </a> As many of you know, I have been getting treated every week or two in my quest to a. stay on the roads and b. maintain a major injury-free streak of 12 months or more. I have proven again and again that I cannot do either very well without help!<br /><br />So cue the most recent foray on the table. After getting some familiar and (oddly) non-painful treatments on the lower legs a couple months ago with successful results, I have come up with a theory that there is a spider somewhere in my legs that likes to put webbing on my joints. Ok not really, but you get the picture....<br /><br />Being a girl who has the tendency to overthink-<i>especially</i> in things dealing with running, sometimes a simple, often stupid answer works best and then and you just let the pros do their job. So anyway, the 'leg spider', as I am calling it- or more like the spoils of repetitive motion- managed to spin a nice web in my right hip as of lately. Perfectly 'runnable', yet perfectly annoying and takes away from both a smooth stride and my enjoyment of however many miles are prescribed that day.<br /><br />Tearing down the web today, I'll be honest, did not feel too good. The good news about this technique is that previously treated parts can adapt to the discomfort (notice I didn't call it 'pain'; there is a difference). According to the Doc I had 'ropes' inhibiting my movement in my upper leg and hip range of motion. Basically myofascial growth and maybe some gross inflammation to go with it. Sounds lovely, doesn't it?!<br /><br />After today's round of treatment, I quickly noticed a big increase in ease of movement and much less discomfort. There will likely be some initial soreness over the weekend, as the procedure does involve some scraping and ART-type work. The end result I feel is worth it. Range of motion is often a deciding factor in performance and injury prevention.<br /><br />Based on research on the web, GT and myofascial release techniques are not necessarily new, but is becoming more mainstream in sports med treatment.<br /><br />The key benefits according to the GT <a href="http://www.grastontechnique.com/ASynopsis.html" target="_blank">website</a> are as follows:<br /><ul style="background-color: white;"><li><span style="font-family: inherit;">Decreases overall time of treatment</span></li><li><span style="font-family: inherit;">Fosters faster rehabilitation/recovery</span></li><li><span style="font-family: inherit;">Reduces need for anti-inflammatory medication</span></li><li><span style="font-family: inherit;">Resolves chronic conditions thought to be permanent</span></li></ul><div>Don't like pills? This is a good option. Don't like to be a slave to treatments? This is worth a shot. I also use it merely as a recovery method to prevent future complications. That and it is really nice having joints that move the way they are supposed to, even after all the pounding I give them. </div><div><br /></div><div>Obviously I recommend this for serious athletes who haven't responded well to more traditional work and I of course highly recommend the always charming Dr. Derrick! </div><div><br /></div><div>So there you have it, getting stabbed in the leg doesn't necessarily have to be a bad thing. Just have it done by a trained professional! </div><div><br /></div><div>Stay the course. I'm off to run again.</div><div><br /></div><div><br /></div><br />Adriennehttp://www.blogger.com/profile/13557342659549394877noreply@blogger.com0