Takin' it to the streets

Wow, I forgot how good it felt to get off the track and into the real world (or so to speak). Today, my room-mate Dana and I decided to go for a run, and get out of our track loop rut and explore the streets of Rohnert Park.

Considering it was such a gorgeous day out and the timing was perfect, hitting the city blocks was a great precursor to my future marathon challenge. Since last week, (and my last post) you are all aware of my newest accomplishment- reaching those dreadful three miles. By getting away from both the indoor and outdoor tracks, I was able to run through those three miles with much more ease than before, making my motivation for running in the first place, go up!

A secret that my room-mate showed me was this great website that allows you to calculate the mileage you wish to run and the different paths that allow you to run it. The site is called, mapmyrun.com and it is the greatest invention since sliced bread! (ok, maybe not, but it sure is a God send).

You simply find the streets you wish to run, connect the points with your cursor and let the site tally up the miles each course spans. Whether you are just starting out and looking for a mile, or a hard core runner and looking for ten, mapmyrun.com can help you achieve your goals and get you there faster and easier, all at the click of a button.

Of course, you still have to be the one to actually complete the run (there is no website yet that has the ability to do that), but feel free to get creative and map some fun runs along familiar streets in your current town.

Dana and I started our run at Sonoma State University, jogging down west on East Cotati Ave, turning left down Camino Colegio (past Windsong and Emerald Pointe). Continuing down all the way till we hit Bodway, where we turned left and headed north back up to school. This run was calculated on mapmyrun to be 3.2 miles, a good estimate to what our legs were feeling afterwards.

While certain parts were harder than others, the time seemed to pass quickly and there was many distrations for us to ease our minds. Instead of counting laps or checking our stop watches every few feet, Dana and I seemed to find the street running a huge success.

Being that Dana is an all-star and has already successfully accomplished a half-marathon last October, I keep her by my side at all times possible and get the ins and outs of long distance running. I would most definitely urge anyone to take a running buddy along with you, no matter the time of day you go running. This is proven to be much safer and rewarding. Set goals for the both of you, and stick to them week after week, and soon you will look back at when you started and laugh at how hard you once thought this challenge seemed.

So don't allow yourself to stay in your same old running routine! Get off the track, step away from the treadmill and plant your feet on some good ole' concrete. It will all pay off, and you can show off your skills to all those who stop to stare while driving by.

run-sarah-run!

Congratulating is easier than settling!

Well.. the day finally came. The day I completed those notoriously hard first three miles. Give yourself a pat-on-the-back. Monday afternoon I decided mid run to just suck it up and run three whole miles. I kept staying in my safe bubble of two miles. But this run was different, it was the run that I would not just settle. I knew I would be happy once I did it, and as you can see...I am so glad that I stuck with it. I feel so accomplished in just those three straight miles.

Now some of you may be saying... "woo hoo.. so you did three miles, big deal- you have a whole lot more", and yes.. you are right. But, the first three of anything are always the hardest and most breaking on a persons stamina and esteem.

Dieters who are determined to lose weight for health related issues, go through the same thing actually. Many times in a diet, whether it be protein centered, giving up all carbohydrates, or just a more well balanced selection of food, the individual may feel tempted to give up in the first three weeks. In fact, in a lot of cases, the first three weeks can make it or break it for most dieters these days. And so I ask, what do those people need the most of when they are at this crucial part in their momentous decision to lose weight.. is it negative and obsolete? No, it is inspirational and trying.

So no need to worry about how lame it sounds, you should feel incredible to get to three miles and be proud of that accomplishment. It is well deserved and admirable.

As you reach three miles, you soon will be excelling much faster each week and stretching should not be ignored. After a mid-length run like 3-4 miles, your shins, calves, and feet will be sore and stretching these important muscles is crucial in preventing injuries and extra soreness that will only hinder your future runs.

It is good to start out on a slow jog for 3-5 minutes before stretching. This gives the muscles a chance to warm up and stretch to their maximum capacity. Cold stretching is actually looked down upon. After you are nice and warmed up, proceed with two sets of these next few stretches, taking a minute break between the first set and the second.

Hamstrings: Stand straight up with feet together. Bend over and touch your toes on the ground. If this is hard to do at first, your hamstrings are most likely really tight. Don't worry, many people including myself, have tight hamstrings naturally. Stretching will ease them and you will gain more flexibility time and time again. Hold that pose for 20 seconds, breathing in and out.

Now stand feet shoulder width apart and bend in the middle, touching the ground. (this one may be easier for those tight hamstringers). Alternate to each side, holding for 20 seconds total.

Feet/Shins/Calves: For your feet, put your weight on your heels while keeping your toes on the floor as well. Likewise, lay on your back and lift one leg up and flex and point your foot. Do the same to the other foot. For your shins, stand up straight and take one foot and tap it against the floor gently for a good 40 seconds. While tapping, only lift your toes, leaving your heel resting on the floor. While doing this, move your foot in a half circle, going back and forth while tapping your foot. Do the same with the other foot. Also, a move I like to do is to lightly run in place for 20 seconds on the balls of my feet, giving my shins a mini warm-up. Calves can be done by placing both hands on a stable surface, like a wall or dresser. Put your left foot in front of the right and while keeping your foot flat on the floor, reach forward toward the wall, pulling that back muscle for 20 seconds. Repeat with the right foot in front and the left in back.

And lastly...

The back: Lie face down on the floor and put your hands under your shoulders. While keeping your hips in contact with the floor, lift yourself up in an arch, whiling breathing out of your nose.

These stretches should help with the general aches and pains of your runs, whether they be 4 miles or one. Stretching is very important and doing simple exercises will give your body a nice prelude into the run.

It did get you to three miles, it is only fair.

run-sarah-run!

Endorphins... oh how I love thee

I am sure most have heard the word, and many have felt the effect of them, but some have no idea where these little magical feelings come from.

..Well, they come from deep inside your body and can affect your behavior in a multitude of ways, both on the run and after.

Let's first start by defining these weird impulses of emotion. According to Wikipedia, endorphins are endogenous opioid polypeptide compounds. While this may sound like gibberish, let me explain it in better terms.

Endorphins are a chemical reaction that happens when you exercise. Other instances could include, excitement, pain, consumption of spicy food, and orgasm. They are produced by the pituitary gland (located at the base of the brain, and roughly the size of a pea) and the hypothalamus. They resemble the drug narcotics in their abilities to produce a painkiller and the feeling of well-being. Endorphins can be easily thought of as 'natural pain relievers'.

So you may ask..well now I know what they are, but how do they happen. So..let's say you are running and you have gotten to your third mile. On your walk home, a sense of exhilaration and happiness overcomes you. Now what? When a nerve impulse (such as pain) reaches the spinal cord, our friend, Mr. Endorphin is released to help prevent other nerve cells from releasing more pain signals; blocking the negative feeling of pain with its counterpart, pleasure.

Saturday afternoon, my friend Kendall and I went for a run outside in the warm sun. Coming back home, we discussed the phenomenon about endorphins and the reasons we both love working out. I mentioned the high I get after each run and the great feeling I exude onto others from it. She mentioned how she never really feels the endorphins and wondered if it was based on each individual and/or the activity.

The first thing I do when I get home from a long run is consume lots of food. I am both starving and depleted of electrolytes, so I reach for certain food groups to satisfy my need. As well as hunger, I am overly emotional and happy. Usually giving big hugs and inspirational pep-talks to those around me that I love. I find myself having a high on life and being uncontrollably positive. Sometimes, I love the feeling so much, I can't wait till the next run that I go on.

So if you are one of the many out there that don't feel the happiness running through your veins, do not fear! You are not alone.

Endorphins can actually vary among individuals. Even if two people take part in the same amount of exercise and suffer the same amount of pain, they are necessarily going to produce the same level of endorphins. Certain foods, such as chocolate or spicy foods, can also change the amount of endorphins secreted into ones system. This gives chocolate lovers a whole new meaning!

Not only can endorphins give you the joy of getting back out on the track, but they can provide that extra boost while working up to your goal. So get dressed for your run, pump up the music, and feel the high of those legal drugs.

run-sarah-run!

I give up on giving in!

That's it... I cannot even think about running 13.1 miles, when three seems like an eternity. But then I am reminded of where I was just two months ago, and somehow I am brought back to reality. I give up on feeling like a failure!!

Today, my roommate Dana and I went to the old football field track to run a few miles. I have found it a nice change and getting fresh air never hurt anyone. Being two slumps on the couch, we figured we should get in a good run before showering and going about our regular lazy Friday. Little did I know... that cinnamon roll I ate for brunch was a big mistake for my running performance. Live and learn, or in this case, run and regret.

As I was making my run around lap number five, I began to wonder if I would last the next four laps and finish what I set out to do this late morning. As I pushed on, trying to get my mind off of the splitting side cramp, I wondered what is best to eat before a run of any degree.

You may be saying... well duh Sarah, a frosted, processed sugar mass the size of your head is probably not the first and only thing to exert a hard run on. ... and I have to agree, what was I thinking!

First of all, during any run, you will be exerting muscles and burning calories. It is essential to have substantial fuel and high levels of blood sugar in order to get the most out of your run, of else you will be hurting through every stride, like me.

No matter when you run, evening or morning, try to eat something an hour to 45 minutes before the actual run, allowing the food to digest, but not leave the body entirely. Carbohydrates are always a great choice, which are the classic cardio burning foods; breads, grains, and pastas are all high in carbohydrates and possibly fiber (depending on your love for whole-wheat). If food is not an option, as many of us college students are going from one thing to another and can't plan on a definite food fix, at least drink anything high in sugar and electrolytes, such as fruit juice or Gatorade.

And.. take it from me. You and your body will wish you had listened when you get out on that track, road, or trail, and are hurting because you splurged for the tempting fatty pastry.

If you do find yourself stuck on your run, half way in with a cramp, don't panic. The best thing to do is to slow down, breathe through it, and gently rub the area till it begins to wane. My awesome roomie Dana put it best when she said, "when the finish seems so far, I picture myself running at my half marathon. This pumps me back up and gives me the motivation I need to finish each lap strong."

If the mileage seems daunting and you begin to go to the dark side, turn back now! No need to worry. We have all been there. Some days have a dip here or there, but that should not affect your overall impression of your running capabilities. I will have a streak of improvement, with some runs being easier than others, and then the next day, I will be fighting just to make a mile or two.

This is what progress feels like, you just need to keep up the running mojo and you will be surprised at what you run.

Try taking a running buddy with you and talking through some of the miles, the time will fly and it gives pillow talk a whole new meaning. If talking leads you a stray, plug in a good mix and think about yourself on run day and how great of an experience this will bring. You will be surprised at what a little imagery can do to your psyche-- you may get carried away and break that three mile hump that for me seemed impossible.


So don't sweat the strain -no need to let the distance get the best of you.
You are stronger than that!

From here... it is really all downhill!

run-sarah-run!