I know it has been a while since my last post...but much has happened since the epic race in the beautiful city of San Fran.
Although busy this summer, running has not left my mind. I look for more and more ways to incorporate this awesome sport into my day. After completing the Bay to Breakers run in May, I was immediately inspired to run again and registered for a 10K run in the East Bay. While I ran it alone, it was one of the most exhilarating things I have done. Being just a little over 6 miles, I had the drive to complete the entire run without any stops and hopefully beat my past average time per mile.
Crossing the finish line, with my parents cheering me on as I sprinted as fast as I could, is something that cannot be described. I felt so accomplished and proud for the amount of effort and motivation I put into that 1 hour and 2 minutes. Since then, it seems I can't get enough...
Ironically, I did not used to be a runner; in fact, I was never really good at my middle school mile in any way. But I will accept any challenge in life and for me running is a great outlet for challenging oneself. Because it can be done solo, running allows me to explore my athletic strengths and weaknesses and thrive on the bonus feel good chemicals that comes with running. Running allows me to relieve stress and get lost in deep thought, making it even more therapeutic. After training the past year, running has become a huge priority for me and with the practice comes endurance and the middle school mile doesn't look so bad anymore.
This just goes to show you that anything is possible!
With summer coming to a gradual end, dust your shoes off and get back out on the pavement. Here are a few tips to get back in the routine of running and perhaps starting to train for an event:
1. Buy a new cute running outfit. Whether it be for the chilly fall nights or last hot summer days, pick something that will make you want to get dressed and match it to your shoes. This always helps me to get out of the house and show off my mad running skills!
2. Re-load some catchy, up beat songs on your iPod. It is crucial to have a inspiring music mix to get you in the mood to even think about going for a run. Put some of your favorite summer hits on your playlist and think about those summer memories while jogging off those last few pounds from summers sticky treats.
3. Research events near you. Pick one that sounds fun and scenic. Competitor.com has a great calendar that showcases all the races happening in both Northern Cali and Southern Cali for the next two months. Pay the registration fee and perhaps a donation and you will be surprised how much more willing you will be to hit the ground running.
4. If all else fails... grab a buddy and ask if they would like to go on a walk/run with you. Support is the best thing to get back in the game and the company is never a bad thing. Running is twice as nice with your best friend.
With the fall approaching, I am very excited to complete my next race. I could not be more ready. It is in our lovely city by the bay once again and should bring some great fall weather. It is the 34th annual Glide floss, Bridge to Bridge 12K and 7K run/walk. I will be taking part in the 12K run which starts at the Bay Bridge, and runs through the waterfront, ending at the Golden Gate bridge. It is said to have some of the most beautiful views of San Francisco and I am running with eyes wide open!
I love running for a cause as well as for enjoyment purposes and this race helps support the Northern California Special Olympics. There is nothing more special than that. :)
The race is Sunday, October 3rd and if interested I highly recommend registering- it will change your view of running, I promise. I plan to go wherever my little feet take me... I hope you do the same!
run-sarah-run!
Wednesday, August 18, 2010
Thursday, April 29, 2010
'Bay to Breakers' here I come!
As my first running test, I have decided to join my room-mates in the ever so popular Bay to Breakers 12K race in San Francisco. It is a fun 7.46 miles long and a great way to prepare for that half-marathon in the fall. While this run may feel intimidating, I hear that the majority of it is a party and many of the people there are just looking for a fun time! Throughout the race, people dress up in wild and crazy costumes and some consume alcohol as a way to really celebrate.
Either way.... I am very excited. My room-mates and I decided to dress up as the Sesame Street characters. Kendall is Zoe, Dana is Elmo, Alicia is Big Bird, and I am the good ole' Cookie Monster. We have found shirts that we decorated and designed to look just like those furry Muppets we all know and grew to love.
While I have only made it to 5 miles currently and have not been on the pavement in a while, I do not fear. You will be surprised at how much adrenaline pumps a runner up and prepares them for what they believe to be a long haul on race day.
I have started researching some great race day tips via ehow.com, for those who may have a race approaching and need some advice:
1. It is important to have everything ready for race day the night before. Set up where your clothes are and timing chip, with any additional food or papers necessary for race check-in. Tip: bring sunscreen with you and apply it as well, you never know how much sun you will soak up throughout the race.
2. Sleep is very important to get the two days before race day. (The first of those two days is especially important for a good race performance). Don't stress, just drink some fluids while you are awake and go to bed early.
3. Wake up three hours before your check-in time. Go about your normal routine and eat a light breakfast of familiar food. Don't skip out on breakfast. This is a big no-no. You will regret not eating half-way through the race. Grab for something high in carbohydrates or potassium, such as a banana, bagel, or energy bar.
4. Warm up your muscles before the actual race. Don't overdo it, but you will run better on loose muscles and you can gauge the temperature conditions better for when you get going on your race.
5.Make sure to use the rest room before the race begins, as stopping to pee will affect your overall race time. The race will not wait for you!
6. During the race, it is sometimes helpful for people to take part in drafting. Drafting is when you follow alongside a certain someone, causing yourself to keep an even pace and perhaps a more unified driven attitude while running.
7. Drink plenty of fluids. There is a wide range of sustenance, such as gels and sports drinks. Gels provide a more immediate release of carbohydrates and electrolytes, but sports drinks will do the job as well. Just don't drink too much, only drink when you are thirsty and stop drinking just before your tummy feels uncomfortable.
These are only a few of many important and helpful hints to running any type of distance race. If you are curious, I encourage you to check it our for yourself and research some of the best tips and tricks for beginners and the 'regulars'.
... hope to see you out at Bay to Breakers. If not, then perhaps we can connect at the finish line for a beer!
run-sarah-run!
Either way.... I am very excited. My room-mates and I decided to dress up as the Sesame Street characters. Kendall is Zoe, Dana is Elmo, Alicia is Big Bird, and I am the good ole' Cookie Monster. We have found shirts that we decorated and designed to look just like those furry Muppets we all know and grew to love.
While I have only made it to 5 miles currently and have not been on the pavement in a while, I do not fear. You will be surprised at how much adrenaline pumps a runner up and prepares them for what they believe to be a long haul on race day.
I have started researching some great race day tips via ehow.com, for those who may have a race approaching and need some advice:
1. It is important to have everything ready for race day the night before. Set up where your clothes are and timing chip, with any additional food or papers necessary for race check-in. Tip: bring sunscreen with you and apply it as well, you never know how much sun you will soak up throughout the race.
2. Sleep is very important to get the two days before race day. (The first of those two days is especially important for a good race performance). Don't stress, just drink some fluids while you are awake and go to bed early.
3. Wake up three hours before your check-in time. Go about your normal routine and eat a light breakfast of familiar food. Don't skip out on breakfast. This is a big no-no. You will regret not eating half-way through the race. Grab for something high in carbohydrates or potassium, such as a banana, bagel, or energy bar.
4. Warm up your muscles before the actual race. Don't overdo it, but you will run better on loose muscles and you can gauge the temperature conditions better for when you get going on your race.
5.Make sure to use the rest room before the race begins, as stopping to pee will affect your overall race time. The race will not wait for you!
6. During the race, it is sometimes helpful for people to take part in drafting. Drafting is when you follow alongside a certain someone, causing yourself to keep an even pace and perhaps a more unified driven attitude while running.
7. Drink plenty of fluids. There is a wide range of sustenance, such as gels and sports drinks. Gels provide a more immediate release of carbohydrates and electrolytes, but sports drinks will do the job as well. Just don't drink too much, only drink when you are thirsty and stop drinking just before your tummy feels uncomfortable.
These are only a few of many important and helpful hints to running any type of distance race. If you are curious, I encourage you to check it our for yourself and research some of the best tips and tricks for beginners and the 'regulars'.
... hope to see you out at Bay to Breakers. If not, then perhaps we can connect at the finish line for a beer!
run-sarah-run!
Wednesday, April 28, 2010
Battlewounds are to be expected!
These past few weeks have been crazy. Trying to keep up with homework, running, and just remembering to eat three meals a day, can be tough at certain times throughout the semester. But for me, it helps to make exercise like a class. This will cause you to make it happen, whether or not you have time. Believe me, you will be happy you made time for it. After all, there is no point in keeping up with class work, if your health is slipping.
Over the course of three weeks, I somehow made it to 5 miles! I am not sure when it was, but one day I felt great and decided to increase my mileage. Ever since that 5 mile run, I have incorporated smaller runs in order to challenge my time and hopefully increase my stride.
Unfortunately, there are bad parts to running. The injuries! As I was almost finished with my 5 mile course, my feet were burning and I could tell that a blister would be there for me after I stopped. You just know! Not only that, but my legs began chafing. Chafing is really common with runners, especially those who tend to sweat much more. So, needless to say, there is a BIG difference with your body between 3 miles and 5.
My predictions were right. As soon as I took off my shoes, I had several disgusting blisters on the sides of my feet. They did not hurt as much as my eyes hurt to look at them.
No need to fear. Do not stop now. There are some great tricks to fix any of these body malfunctions. Target sells both blister block and chafing lotion, as well as blister Bandaides, if it is too late to prevent those nasty bubbles. Also, try using baby powder in between your thighs, it will help keep the area dry and prevent chafing. If running shorts are not your thing, you are in luck. Wearing duo-dry pants can help prevent this problem as well. Make sure to wear thick, durable socks when running long courses and you can always tape your foot if you are still having trouble.
Yes, running has its downside, but that is no reason to give in now. All the chafing, blisters, callouses, and bruises will be worth it in the end.
Besides.. my feet were never my best feature!
run-sarah-run!
Over the course of three weeks, I somehow made it to 5 miles! I am not sure when it was, but one day I felt great and decided to increase my mileage. Ever since that 5 mile run, I have incorporated smaller runs in order to challenge my time and hopefully increase my stride.
Unfortunately, there are bad parts to running. The injuries! As I was almost finished with my 5 mile course, my feet were burning and I could tell that a blister would be there for me after I stopped. You just know! Not only that, but my legs began chafing. Chafing is really common with runners, especially those who tend to sweat much more. So, needless to say, there is a BIG difference with your body between 3 miles and 5.
My predictions were right. As soon as I took off my shoes, I had several disgusting blisters on the sides of my feet. They did not hurt as much as my eyes hurt to look at them.
No need to fear. Do not stop now. There are some great tricks to fix any of these body malfunctions. Target sells both blister block and chafing lotion, as well as blister Bandaides, if it is too late to prevent those nasty bubbles. Also, try using baby powder in between your thighs, it will help keep the area dry and prevent chafing. If running shorts are not your thing, you are in luck. Wearing duo-dry pants can help prevent this problem as well. Make sure to wear thick, durable socks when running long courses and you can always tape your foot if you are still having trouble.
Yes, running has its downside, but that is no reason to give in now. All the chafing, blisters, callouses, and bruises will be worth it in the end.
Besides.. my feet were never my best feature!
run-sarah-run!
Monday, March 22, 2010
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!
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!
Wednesday, March 17, 2010
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!
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!
Saturday, March 13, 2010
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!
..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!
Saturday, March 6, 2010
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!
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!
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