I thought we all learned from our parents how to be a good pedestrian, but apparently that's not the case. I personally would prefer to incur my injuries doing something fun, rather than in a collision with a moving object, and I imagine a lot of you would agree. Bottom line if you want to be safe on the road: if there is no sidewalk, you must stick to the LEFT side of the street. This way you see all on-coming traffic and can move out of the way. This is especially important if you listen to music while you run because you might not hear someone approaching from behind.
On a related note, it is not a good idea to teach your kids to ride a bike on a heavily traveled bike/running path.
OK, rant over. Go out and be good citizens!
Sunday, October 25, 2009
Friday, October 16, 2009
Team in Training
I am so proud of my friend/medical assistant, Libby Pedersen. Libby attended a Team in Training informational session with me a couple of weeks ago, and she has committed to walking a half marathon in San Francisco on February 7 for the cause. TNT raises money for the Lymphoma and Leukemia Society, an organization near and dear to Libby's heart, as her mother is currently battling lymphoma. As part of her decision, she has committed to raise $2000 and needs all the help she can get. If you are able, please see http://pages.teamintraining.org/sj/sfhalf10/lpedersen to make your tax-deductible donation.
For those of you interested in getting moving but don't know how to get started or are interested in helping a great cause, programs like TNT are a great option. In return for her commitment to fundraising, Libby will be getting professional training and support to help her reach her goal.
Go, Libby!
P.S. If blood cancer has affected the life of someone you love, you can donate in your loved-one's honor via Libby's site.
For those of you interested in getting moving but don't know how to get started or are interested in helping a great cause, programs like TNT are a great option. In return for her commitment to fundraising, Libby will be getting professional training and support to help her reach her goal.
Go, Libby!
P.S. If blood cancer has affected the life of someone you love, you can donate in your loved-one's honor via Libby's site.
New iPod Shuffle
For most of us, simply running gets a little boring. Gotta have your tunes. That's why I was psyched when I discovered the new (3rd-generation) iPod Shuffle. It appealed to me because it's tiny, light, and seems pretty much indestructible.
Unfortunately, I found the Shuffle's Achille's heel: the controls.
The problem is that the Shuffle has no on-board controls. It relies on the controls built into the Apple headphones to do that job. A little sweat trickles down the wire, and the short circuit forces you into silent mode for the rest of your run.
Fortunately, my dear husband found a solution.
Available only at the Apple Store (as far as I can tell--tried a bunch of other places first), the Shuffle plugs into this case and allows you to use any headphones with it. The controls are buttons on the front of the case, making them easily accessible. Best of all, so far, it has passed the sweat test. It might have increased the original purchase price of $80--for the 4GB version, you can get 2 GB for about $60--by about 50%, but it was well worth it.
Unfortunately, I found the Shuffle's Achille's heel: the controls.
The problem is that the Shuffle has no on-board controls. It relies on the controls built into the Apple headphones to do that job. A little sweat trickles down the wire, and the short circuit forces you into silent mode for the rest of your run.
Fortunately, my dear husband found a solution.
Available only at the Apple Store (as far as I can tell--tried a bunch of other places first), the Shuffle plugs into this case and allows you to use any headphones with it. The controls are buttons on the front of the case, making them easily accessible. Best of all, so far, it has passed the sweat test. It might have increased the original purchase price of $80--for the 4GB version, you can get 2 GB for about $60--by about 50%, but it was well worth it.
Saturday, October 10, 2009
Marathon Diet
I keep reading that the best diet for marathon training is based on carbohydrates with a low glycemic index. The theory is that this diet is optimal for storing glycogen in muscle tissue and therefore good for distance running (glycogen is the form of sugar your muscles like to burn when you're exercising for a long time and what finally gets depleted when you hit "the wall" at mile 20, so obviously, the more glycogen, the better). The optimal diet seems to be about 60-65% carbs, 15-20% protein, and 15-20% fat. I'm all for glycogen storage, but this diet is HARD, even for someone who will eat almost anything. For one thing, it has forced me back to near-vegetarianism because it's the easiest way to cut out protein and fat and load up on whole grains and veggies. Don't get me wrong--that's not a problem; I was a great vegetarian for many years. But I know this diet is going to lead to an increase in my husband's fast food intake to satisfy his meat and fat cravings, and I worry about his coronary arteries. Also, it would be dishonest to deny my own cravings: I have had dreams about crab and lobster in clarified butter recently, which clearly do not jive with my current regimen. The other thing is that I've always assumed that serious athletes have dead tastebuds because the food they eat looks like it would taste absolutely awful. Why else would energy bars exist? As someone who loves cooking and food, it's a struggle. The facts are that fat carries flavor and bacon makes everything taste better (facts that I denied while I was a vegetarian). It's going to take some experimentation. If I have any culinary breakthroughs, I'll be sure to let you know.
Top 10
Lessons running has taught me so far, most learned the hard way:
10. Start slow.
When you first start running, you will probably be surprised how far you can go if you push yourself. Don't be fooled. You will pay later with sore muscles and strained joints. Build mileage slowly to give your legs a chance to catch up. Several training schedules are published online to give you an idea of how to get started. I wish I had seen those before it was too late!
9. Don't pinch pennies.
Running is a cheap hobby; it seems like all you really need is yourself. But if you want to do it safely and comfortably, you'll need to invest in a few things...and not just shoes (see below). Moisture-wicking clothes, sun protection, hydration systems, seamless socks all help you stick with it. I was reluctant to make running-related purchases initially for fear that my enthusiasm would wane and I'd be left with a lot of running paraphernalia in my closet gathering dust. Eventually, I broke down and find that I am a much happier, healthier runner now that I am appropriately outfitted. I wish I had invested sooner.
8. Be kind to your feet.
I was getting a pedicure the other day and got a huge complement: "Your feet don't look like a runner's." What she meant was that I didn't have blisters or callouses or bruised/missing toenails. Not an easy feat (no pun intended). You need to keep your toenails short if you want them to stay on your feet, but beyond that, footwear is key. Callouses and blisters are signs that your shoes aren't fitting well (toenail issues can be from improperly fitting shoes as well). Go to a running store and get your shoes fit by a pro. In my case, he measured my feet, evaluated my arch both seated and standing, and then had me run around the block in each pair of shoes I tried before settling on the right pair. Running shoes wear out after about 500 miles; you are doing yourself a disservice to milk more time out of them. Good shoes will help not only your feet but also your ankles, knees, and back. They might be the most expensive shoes in your closet, but they're also the most important shoes in your closet.
7. Be prepared.
I was a Girl Scout for 12 years, so I should have learned that lesson already. But just the other day, laziness got the best of me, and I decided to leave my Camelbak at home when I headed out for a "short" run on an unfamiliar trail. One missed turn later, my run ended up lasting 10 miles. Having no water on a run like that was stupid and dangerous. The bottom line is that if you're headed out into unknown territory, make sure you've got everything you might need in case you get into trouble--water, cell phone, etc.
6. Consistency is key...and so is forgiveness.
As a physician, I see between 20 and 30 patients a day, 4 days a week, so I am exposed to a lot of germs...and as a result get a lot of colds. My body tells me when I need a few rest days to recover from a bug, and I do a good job of listening. But once I feel better, I get so anxious about the time I've missed from training that I try to start up right where I left off. That invariably results in injuries. Time off is crucial when you're sick, but the consistency is what keeps you in shape. Give yourself a chance to build back up. You'll get to your goals faster that way since you won't have to take more time off to rest a new injury.
5. RICE is your friend.
Rest, Ice, Compression, Elevation...the only thing I remember about orthopedics from med school. Use them all liberally. After a run, especially a long one, be sure to ice down sore muscles and joints. Braces and bandages are great to stabilize joint strains; I'm on my feet a lot throughout the day, and wearing a brace feels great when my knee is sore. I know I look funny when I walk with it, but there is a huge difference between days when I wear it a lot and days when I leave it at home.
4. Cool down and stretch.
A few weeks ago, I met some friends for a leisurely lunch very shortly after completing a 14 mile run. Sitting for an hour in a restaurant was exactly the worst thing I could have done, and the pain I experienced when trying to mobilize my seized-up muscles was ten times any pain I felt during the run. After a long run, keep moving and stretching; don't stay in one position for too long.
3. Endurance running is not a weight-loss plan.
If you want to run, you have to provide yourself with fuel, so don't be surprised when your stomach becomes a bottomless pit. This is not a time to mess with weight-loss diets (though it's not a time to overindulge in junk food either). Even if you don't lose weight, you will be burning fat and gaining muscle, and your silhouette will benefit from your new tone. In fact, though I haven't lost a pound, I have had to have all of my pants taken in, and I hear lots of compliments about how great and "different" I look. Only downside, ladies: your boobs will shrink.
2. Be realistic.
When registering for a race, don't use your 5K pace to project your 20K time. In races that use a corral system, runners who underestimate their finishing time become a hazard for the faster runners trying to pass them. Be considerate to your fellow runners.
1. Value life.
Just a few hundred feet from the finish line of my first half marathon, I ran past a group of paramedics performing CPR on a runner who had collapsed. He was 35. I learned later that the resuscitation was unsuccessful. I am hoping that he died doing something he loved. None of us knows if we have one of those unfortunate "underlying heart conditions." Remember to live each day to its fullest and be kind yourself and others.
10. Start slow.
When you first start running, you will probably be surprised how far you can go if you push yourself. Don't be fooled. You will pay later with sore muscles and strained joints. Build mileage slowly to give your legs a chance to catch up. Several training schedules are published online to give you an idea of how to get started. I wish I had seen those before it was too late!
9. Don't pinch pennies.
Running is a cheap hobby; it seems like all you really need is yourself. But if you want to do it safely and comfortably, you'll need to invest in a few things...and not just shoes (see below). Moisture-wicking clothes, sun protection, hydration systems, seamless socks all help you stick with it. I was reluctant to make running-related purchases initially for fear that my enthusiasm would wane and I'd be left with a lot of running paraphernalia in my closet gathering dust. Eventually, I broke down and find that I am a much happier, healthier runner now that I am appropriately outfitted. I wish I had invested sooner.
8. Be kind to your feet.
I was getting a pedicure the other day and got a huge complement: "Your feet don't look like a runner's." What she meant was that I didn't have blisters or callouses or bruised/missing toenails. Not an easy feat (no pun intended). You need to keep your toenails short if you want them to stay on your feet, but beyond that, footwear is key. Callouses and blisters are signs that your shoes aren't fitting well (toenail issues can be from improperly fitting shoes as well). Go to a running store and get your shoes fit by a pro. In my case, he measured my feet, evaluated my arch both seated and standing, and then had me run around the block in each pair of shoes I tried before settling on the right pair. Running shoes wear out after about 500 miles; you are doing yourself a disservice to milk more time out of them. Good shoes will help not only your feet but also your ankles, knees, and back. They might be the most expensive shoes in your closet, but they're also the most important shoes in your closet.
7. Be prepared.
I was a Girl Scout for 12 years, so I should have learned that lesson already. But just the other day, laziness got the best of me, and I decided to leave my Camelbak at home when I headed out for a "short" run on an unfamiliar trail. One missed turn later, my run ended up lasting 10 miles. Having no water on a run like that was stupid and dangerous. The bottom line is that if you're headed out into unknown territory, make sure you've got everything you might need in case you get into trouble--water, cell phone, etc.
6. Consistency is key...and so is forgiveness.
As a physician, I see between 20 and 30 patients a day, 4 days a week, so I am exposed to a lot of germs...and as a result get a lot of colds. My body tells me when I need a few rest days to recover from a bug, and I do a good job of listening. But once I feel better, I get so anxious about the time I've missed from training that I try to start up right where I left off. That invariably results in injuries. Time off is crucial when you're sick, but the consistency is what keeps you in shape. Give yourself a chance to build back up. You'll get to your goals faster that way since you won't have to take more time off to rest a new injury.
5. RICE is your friend.
Rest, Ice, Compression, Elevation...the only thing I remember about orthopedics from med school. Use them all liberally. After a run, especially a long one, be sure to ice down sore muscles and joints. Braces and bandages are great to stabilize joint strains; I'm on my feet a lot throughout the day, and wearing a brace feels great when my knee is sore. I know I look funny when I walk with it, but there is a huge difference between days when I wear it a lot and days when I leave it at home.
4. Cool down and stretch.
A few weeks ago, I met some friends for a leisurely lunch very shortly after completing a 14 mile run. Sitting for an hour in a restaurant was exactly the worst thing I could have done, and the pain I experienced when trying to mobilize my seized-up muscles was ten times any pain I felt during the run. After a long run, keep moving and stretching; don't stay in one position for too long.
3. Endurance running is not a weight-loss plan.
If you want to run, you have to provide yourself with fuel, so don't be surprised when your stomach becomes a bottomless pit. This is not a time to mess with weight-loss diets (though it's not a time to overindulge in junk food either). Even if you don't lose weight, you will be burning fat and gaining muscle, and your silhouette will benefit from your new tone. In fact, though I haven't lost a pound, I have had to have all of my pants taken in, and I hear lots of compliments about how great and "different" I look. Only downside, ladies: your boobs will shrink.
2. Be realistic.
When registering for a race, don't use your 5K pace to project your 20K time. In races that use a corral system, runners who underestimate their finishing time become a hazard for the faster runners trying to pass them. Be considerate to your fellow runners.
1. Value life.
Just a few hundred feet from the finish line of my first half marathon, I ran past a group of paramedics performing CPR on a runner who had collapsed. He was 35. I learned later that the resuscitation was unsuccessful. I am hoping that he died doing something he loved. None of us knows if we have one of those unfortunate "underlying heart conditions." Remember to live each day to its fullest and be kind yourself and others.
Getting to Know Me
Calling myself a runner still doesn't feel quite right, but I guess that's what I am now. I fell into it quite by accident, or, better stated, by ego. I truly have believed for most of my life that I hate running...and I sort of still do, which is why "runner" seems so inappropriate. How can I attach a label to myself that connects me so closely with something I despise?
Prior to this year, I cannot recall a time in my adult life when I ran a full mile. I was the kid who was always trying to get out of PE because I didn't want to run. It was not until a fateful day in June of this year when a nurse at the hospital where I work approached me and said, "Are you going to run the Big Sur Half Marathon with me in November?" I think my initial reply was something along the lines of, "Are you insane?" But she persisted and over the course of several minutes got the wheels in my head spinning. Soon she broke out her most compelling argument, "It's really easy; I did it a couple of weeks after delivering my first baby," and that's when my ego got the best of me. Hell, if she could run 13 miles after delivering a baby, certainly I, childless as I am, could do it.
Initially, my hope was just to survive that one race. Then a friend encouraged me to run another half marathon in October. Having just completed that one, I'm not sure that 13 miles is a big enough challenge anymore, and I've registered for a full marathon in a few months. I still hate running, but seeing myself meet seemingly impossible goals is quite addicting. And as much as I hate it, I like the changes I've seen in myself: more energy, lower anxiety, and a more svelte physique. I don't see myself slowing down, so I guess it's time to give in and accept my new label.
Why a blog? I am approaching this new hobby through a lot of trial and error...which has led to both the thrill of victory and, more often, the agony of defeat (and de-legs and de-back). I hope to be able to share some of the lessons I am learning. I also hope that my story can inspire others to try something new. Seriously, if I can do it, so can you.
Prior to this year, I cannot recall a time in my adult life when I ran a full mile. I was the kid who was always trying to get out of PE because I didn't want to run. It was not until a fateful day in June of this year when a nurse at the hospital where I work approached me and said, "Are you going to run the Big Sur Half Marathon with me in November?" I think my initial reply was something along the lines of, "Are you insane?" But she persisted and over the course of several minutes got the wheels in my head spinning. Soon she broke out her most compelling argument, "It's really easy; I did it a couple of weeks after delivering my first baby," and that's when my ego got the best of me. Hell, if she could run 13 miles after delivering a baby, certainly I, childless as I am, could do it.
Initially, my hope was just to survive that one race. Then a friend encouraged me to run another half marathon in October. Having just completed that one, I'm not sure that 13 miles is a big enough challenge anymore, and I've registered for a full marathon in a few months. I still hate running, but seeing myself meet seemingly impossible goals is quite addicting. And as much as I hate it, I like the changes I've seen in myself: more energy, lower anxiety, and a more svelte physique. I don't see myself slowing down, so I guess it's time to give in and accept my new label.
Why a blog? I am approaching this new hobby through a lot of trial and error...which has led to both the thrill of victory and, more often, the agony of defeat (and de-legs and de-back). I hope to be able to share some of the lessons I am learning. I also hope that my story can inspire others to try something new. Seriously, if I can do it, so can you.
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