Why I Run- Version 2.0

My very first blog post was titled, “Why I Run,” and you can read it here. It’s a quick read and pretty basic. I recently started thinking about this question more in-depth. Sure, I run because I enjoy it and how I feel when I’m running, but I think running is more complicated than that.

As I mentioned in my first post, I’ve been running pretty much since I was a young child. Unlike my parents and older brother, I loved running, riding my bike, and swimming. Long story short of why I’m not and will probably never be a triathlete, I taught myself to swim as a kid and can actually swim half-decently in the sense of moving from one place to another but my form is terrible.

Still, as much as I enjoy swimming and cycling, these sports aren’t my true loves. Running always has been and probably always will be my first choice of activity. Although I may not always feel in the mood to run when I start, I almost always finish feeling better than when I started.

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Running in the Canary Islands

One thing I love about running are all of the health benefits. Contrary to popular belief by non-runners, running is not “bad for your knees.” In multiple studies, they’ve found that the average runner has lower incidence of osteoarthritis in their knees (and other joints). Runners also have lower incidence of a multitude of diseases and other health issues such as obesity, heart disease, multiple types of cancers, stroke, diabetes, dementia, depression, and the list goes on.

Sure, runners sometimes get injured and if enough time isn’t taken off running to let the area fully heal, that can lead to long-term problems like arthritis for example. However, I would argue that it wasn’t simply running that lead to the long-term complications, but the fact that the person was running when they shouldn’t have. This could happen with any sport, such as “tennis elbow” with a tennis player leading to more complications later in life if they don’t let their bodies heal.

Fortunately, I haven’t had many major running injuries and only once in my life had to deal with iliotibial band syndrome (ITBS). Once I figured out what I needed to do (mainly stretch and use a foam roller regularly), that ugly little problem never reared its head again.

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Half marathon in Colorado- one of my toughest because of elevation!

So with no real major running injuries to speak of, I’ve seen multiple benefits to my health. All I have to do is look around at other people my age and hear about all of the health issues they’re going through to know what an advantage running has given me for my health. Most of these people I’m referring to are overweight, so honestly if they would lose the extra weight, many of their health problems would go away and they wouldn’t even have to ever run as long as they lead a healthy active lifestyle. I’m not one of those people that thinks everyone should run; just because I choose to run doesn’t mean I think everyone else should run as well. I always say whatever activity that will get your heart rate up and you enjoy doing is the one that’s best for you.

Running has also shown me and my family many parts of the United States we most likely would never have seen otherwise. By having the goal of running a half marathon in all 50 states in the United States, we’ve traveled to some pretty small towns over the years. While there have been some places that we absolutely fell in love with but might not have gone to if not for the races (Rhode Island, South Dakota, Vermont), there have been a few places that we were not that enamored by (North Dakota, Oklahoma, Mississippi) but were still happy we got the opportunity to go. Overall, there have been more places we’ve loved or at least liked than ones we didn’t care for.

Outside of races, I feel like I must truly love running just to be able to train for the half marathons that I do run. My current half marathon training plan includes runs 5 days a week. I feel like if I didn’t inherently love to run, I would pretty quickly get tired of running that many times a week. Lately I’ve loved checking out new areas to run both around where I live and near where I work as well.

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Checking out new running routes!

Running has shown me some enormous neighborhoods that I drive by every day going to work but never even knew existed until I decided to check out some new running paths. I’ve discovered some greenways and walking trails that go on for several miles in one direction, sometimes connecting with other greenways or trails. Simply by having the attitude of “let’s see where this goes,” I’ve discovered huge areas that I never would have seen if not for running.

It’s no secret I love to travel and whenever possible, I’ll combine my love of travel and exploring new places with running. Over the years some of the most memorable places I’ve run outside the United States were in places like Costa Rica, the Canary Islands, Canada, and Austria. I’ve seen things when running that I would have missed if I would have just driven by it in a car and I’ve often gone back later to explore the area more in-depth.

In summary, I guess I love to run because it helps keep me healthy and it helps show me the world, both near and far.

Why do you run?

Happy running!

Donna

Round Two of My Bout With Anemia

Several years ago I noticed I was getting out of breath pretty easily, not only when I ran but also when I would do other things. The last straw was when I went up a flight of stairs at home and was so dizzy and out of breath I had to grab the wall to steady myself when I reached the top. I scheduled an appointment with my doctor the next day and was told my hemoglobin level was low- I was anemic. This was round one of my battle with anemia. For the record, in the United States, anemia is diagnosed if a blood test finds less than 13.5 g/dL in a man or less than 12 g/dL hemoglobin level in a woman.

After taking a prescribed dose of iron in combination with vitamin C, B12, and folic acid for months, I started feeling somewhat better, but honestly, it was more than a year or so after I was diagnosed with anemia before I felt like I did before the diagnosis. In the midst of all of this, I ran a half marathon in Oklahoma in March of 2011. It was one of the hardest half marathons I ever ran because of my anemia, and not suprisingly, one of my slowest. I ran another half marathon in Montana four months after that and one in Alabama four months after the race in Montana. Finally, in March of 2012 when I ran a half marathon in Virginia did I start to feel like I was getting back to normal, one full year after the race in Oklahoma and more than a year since I was diagnosed with anemia.

Now, I absolutely want to emphasize that I do not think it’s a good idea to run half marathons when you’re anemic. In fact, my doctor flat out told me I shouldn’t be running at all, let alone running half marathons. However, I did run, albeit much slower than I would have otherwise, but I’m stubborn like that.

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Me recently after completing a long run, comprised of a whole lot of walking!

Fast forward to present day, well actually more like summer of 2018. I felt very out of breath when I would run, and it seemed to be getting worse. I chalked it up to the extremely hot, humid summer we were having. When it finally cooled off and the humidity dropped, and I was still out of breath on runs, I began to think maybe something was wrong. When I went on a long run and had to stop to catch my breath before I even reached a mile, I knew for sure something was wrong.

I bought some over-the-counter iron supplements and began taking them. Still, it was getting worse. Once again, I was out of breath after just going up one flight of stairs at home. I went in for some blood work at my doctor’s office and the results came back several days later- my hemoglobin count was 6 (normal for women my age is 12-15). This was even worse than the last time I was anemic. I should say too, that the last time I was anemic, I saw three different doctors and after having multiple tests done, all of the doctors just shook their heads and said they had no idea why I was anemic. There was no apparent reason- I’m not vegetarian and I didn’t have a recent large blood loss.

What all of this means is it’s been extremely difficult for me to train for my next half marathon, coming up in two weeks. Since it will be state number 44 for me, I feel a need to still do it, even if it means I have to walk or run/walk the entire 13.1 miles! I’ve set the bar and my expectations low for this next race, with the goal of simply finishing it. Right now, that’s good enough for me.

Now a short PSA- if any of you female long-distance runners reading this haven’t been feeling quite yourself lately, such as you get out of breath easier than you used to, you feel light-headed or dizzy during or after exercise, or your resting heart rate is higher than it used to be, go to your doctor for a simple blood test to check your iron. They will check your hemoglobin level, which is an easy way to check your iron since most of your body’s iron is in the hemoglobin of your blood. Here’s a good website with some general information from UCSF Health worded in a way I really like:  Hemoglobin and Functions of Iron.

I specifically say female long-distance runners here because in endurance athletes, ‘foot strike damage’ to red blood cells in the feet due to running on hard surfaces can lead to iron loss. Iron is also lost in sweat, so if you sweat heavily (like I do), you have an increased risk of iron deficiency. These two things combined with monthly blood loss through a woman’s period can all add up to significant iron loss. I suspect that’s what happened with me. That and I also had given blood a couple of months ago, which is most likely what caused my iron stores to plummet.

Have any of you ever experienced anemia or know someone who has? Do you think you may need to get your hemoglobin level checked?

Happy running!

Donna

 

Review of “Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life” by Stacy Sims and Selene Yeager

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I first heard about this book through the Another Mother Runner podcast several months ago but I only recently borrowed it from the library. Why the long wait? Honestly, I just didn’t really think it could be that good. I’ve read other books written by female athletes, although not a ton, but I just wasn’t that inspired by them. They weren’t bad, but they weren’t anything special either.

“Roar” is not only a book for female runners but for female athletes in general and I can honestly say it’s one of the best books for women that I’ve read. Dr. Sims is not only a nutrition scientist and exercise physiologist but also an athlete herself. One quote I really like from the book is “You are not a small man. Stop eating and training like one.” This sums up the book well.

There are 17 chapters in “Roar,” covering everything from pregnancy to menopause to the female digestive tract, although there is some redundancy in places, but I found the book to be laid out well and easy to follow. “Roar” is filled with scientific information and while I’m a scientist and may be a bit biased, I thought it wasn’t too scientific for most non-scientists to follow. I also liked the “Roar Sound Bites,” brief summaries at the end of each chapter.

Not only does Dr. Sims lay it all out there for women by explaining how hormones effect athletic performance, she gives advice on how to control hormonal effects on our bodies. For example, women should take in protein high in leucine before exercise and within 30 minutes of  exercising to help maintain muscle when hormone levels are high. One thing I learned about myself is I need to be consuming even more protein than I previously thought. Dr. Sims recommends 1 gram of protein per pound per day for athletic women (this is much more than is recommended for non-athletic women).

Dr. Sims also has examples of daily diets for athletes of all kinds including triathletes, cyclists, and runners. She sometimes will give comparisons of their current diet vs. what Dr. Sims recommends they eat. There are also exercises with photos that take up two chapters of the book that she recommends for female athletes. A not-so-fun fact is that women who don’t strength train lose at least 3% muscle mass per decade after age 30.

There are also of course large chunks of the books devoted to diets, sports-specific fueling, and hydration. In addition to specific examples of recommended daily diets for athletes, there are recipes for snacks. Not surprisingly, women’s hydration needs are different from men’s because of hormones. One interesting tidbit is that Dr. Sims partnered with nuun hydration to help re-formulate nuun performance hydration powder in 2016; the partnership was announced shortly after “Roar” hit the publication stands but there are no references to any of this in the book.

There are also sections on how women can deal with extreme temperatures and high elevation including specific ways to cope and a section on recovery after a hard workout. One interesting point is that when men take an ice bath, they can start shivering and get microspasms in their already-fatigued muscles, which leads to more soreness and stalled recovery. Women, however, need help speeding up vasoconstriction after a hard workout, so women can still benefit from ice baths.

The chapter on supplements was interesting to me because it’s part of what my field of study has included for my job. Many women may be surprised to read that the only recommended supplements mentioned in the book include iron, vitamin D, and magnesium. Calcium and antioxidants such as vitamin C are not recommended and in fact can be harmful. Dr. Sims’ opinion on supplements is in agreement with what I’ve also read from other scientists but this information doesn’t seem to have trickled down to the mainstream yet.

Finally, the last couple of chapters are about how men’s and women’s brains are different and how we can use this information. For example, women tend to have a greater ability for social interaction so we would benefit from things like group runs or cycling sessions. Also, positive thinking and mindfulness can be especially important for women who often need help in these areas. The final chapter is about biohacking (looking inside your physiology) and discusses everything from pee sticks to blood testing to the simple but often overlooked question, “How do I feel?”

As I said earlier, I feel like “Roar” is one of the best books geared towards female athletes that I’ve read, and I do recommend picking up a copy. I read a review on Amazon that this book isn’t for the average athlete, but is more for elite athletes, and I disagree. I’m by no means an elite athlete and there was plenty I could take away from this book. OK, now I need to go eat more protein!

Have any of you read “Roar?” If so, what did you think? Are any of you intrigued about the book now and would like to check it out? You can see if you public library has it or Amazon has it for sale here.

Happy running!

Donna

 

 

Spreading the Love for my Fellow Bloggers who Run

During this time of year where we’re surrounded by heart decorations in stores everywhere and commercials filled with products to buy for our loved ones, I would like to spread the love in a different way. I would like to send out some admiration to some bloggers I follow who, among other things happen to be some pretty amazing runners, and they inspire me for different reasons.

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First, Paula at neveradullbling. If you don’t already follow Paula, you should know she’s on a quest to run a half marathon in all 50 states like I am. In addition to all of the half marathons she’s already ran, she’s training for Marine Corps Marathon, which will be her first marathon, in October. What I find most inspiring about Paula isn’t even related to her running, though. Paula also works for a wildlife rescue place and her love and dedication to animals is palpable in her posts. She seems like one of the kindest, sweetest people you’ll ever have the pleasure to meet. Just don’t piss her off though because she also seems like there would be hell to pay if you screwed her over. Just my kind of friend. Follow Paula at neveradullbling.com.

Paula’s husband James also deserves a spot here. James is on a quest to run a marathon in all 50 states. James manages to run several half marathons a year in addition to the marathons he runs, which is impressive. James had a back injury in 2017, however, that set him back and he was unable to run at all for months, which meant he had to cancel plans for some of the races he had planned. He did end up running a half marathon in San Antonio, Texas, however, in November of last year. I loved how he said it was the slowest, best half marathon he had ever ran. Not surprisingly, James also seems like a kind, caring person who would do anything for a friend. You can find James at 50in50marathonquest.com.

Helly is one of those people who I wish loved near me so I could run in a running group with her. Although she would kick my butt and I wouldn’t be able to keep up with her for long, it would push me to see how long I could run at her pace and would be good motivation for me. Helly is trying to qualify for Boston at the Phoenix Marathon which just happens to be on my birthday, February 24. I have no doubt she’ll qualify for Boston, if not this month then later when the time is right. Send her some love and best wishes for a BQ if you don’t already follow her at hellyontherun.com!

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Elle is the kind of person the more I get to know her through her blog, the more I feel I have in common with her. Like me, she loves to travel and goes to beautiful places every chance she gets. Unlike me, Elle is super speedy and qualified for Boston 2018 at the California International Marathon last December, a race she told no one she was running until after the fact. I always learn so much from Elle’s blog and feel like she’s always two steps ahead of most people. Follow her on her blog afastpacedlife.wordpress.com and I’m sure you’ll learn a thing or two!

Jodi is the social butterfly of the bunch here. I’m always amazed at how many fellow runners and bloggers Jodi knows when she posts photos to Instagram. Then again she runs more races than anyone else I know, so I guess that’s part of the reason she knows so many people, the other part being how genuinely nice of a person she seems to be. Jodi went through a pretty scary time last year and had to deal with some health issues that went undiagnosed for a while. She openly and honestly shared her experiences on her blog and I admire her for that because I know it’s not always easy to share such personal experiences with others. Follow Jodi on her blog if you don’t already at mykindoffit.wordpress.com. She’s the one with the huge smile on her face!

Finally, Mai, the youngest of the bunch here. Mai is a woman on fire and the type of person who can accomplish anything she sets her mind to. Mai is a fairly recent PhD graduate so of course she’s highly intelligent and she’s also a fast runner. I’m always amazed at all of the things she does (and I don’t mean just running) and posts to the blog. In January she completed the Dopey Challenge at Walt Disney World, which means she ran a 5k, 10k, half marathon, and marathon in the span of four days. Enough said. Follow Mai at if you don’t already at ifijustbreathe.wordpress.com.

Who are some of your favorite bloggers? Feel free to post links to their sites here and of course tell everyone what you like most about them.

I also would like to share the #nuunlove with a code for 30% off through February 11 with code NUUNLOVE30 at nuunlife.com and nuuncanada.com.

Happy running!

Donna

 

What to do When You’re Sick or Injured and Traveling

I guess if you travel enough, you’ll inevitably end up sick or injured during your vacation. Over the years, I’ve been sick or injured or someone in my family has been and I’d like to hope I’ve learned a thing or two about what to do. There are of course some things you can do to prevent getting sick or injured but sometimes things just go wrong and there’s not a single thing you could have done to have prevented it.

One of the most memorable examples was when my husband and I were in Costa Rica many years ago and toward the end of our vacation we decided to take one of the resort’s ocean kayaks out for a paddle. We were having a grand time when suddenly the tide changed and our kayak began to get pushed into the nearby coral reef. After being thrown out of the kayak we were tossed around by the waves and struggled just to hold onto the kayak. Neither of us were wearing water shoes or any shoes at all and both of us got some deep cuts on our feet from the coral.

Suddenly my husband screamed out in agony and let go of the kayak. I held onto the kayak and fought against the churning waves to get back to shore as my husband told me what happened. He felt a sharp pain in the heel of his foot and thought he might have stepped on something other than coral. His foot was gushing with blood and he said he was beginning to see stars. We knew we had to get back to our resort quickly and hoped there was someone that could help us.

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My husband and me in Costa Rica before our kayaking adventure

Fortunately the resort had an on-site doctor and nurse so we immediately made our way there. Although the doctor spoke no English, the nurse spoke a little English so along with my limited Spanish we were able to communicate. The nurse told me the doctor suspected my husband stepped on the barb of a stingray and she said the poison released is typically very painful. They administered morphine to my husband for the pain and cleaned up both his and my cuts from the coral. The lesson from all of this? Wear water shoes when ocean kayaking where there is coral? Sure, that would have helped. Make sure you know the language of the country where you’re going on vacation? Well, that certainly was helpful but maybe more importantly, make sure your health insurance covers you when you’re away from home. Call your health insurance company before you go out of town, even if it’s just to another state within the United States, to make sure you will have coverage if you’re injured or hurt. Ask what your limitations are as well. Fortunately for us my husband’s health insurance paid for all of the charges for this.

Depending on your personal health insurance plan, or lack thereof, you might want to purchase travel insurance. Travel insurance is more than just health insurance; your airfare, hotel, baggage fees, and other travel-related expenses will also be covered in the event of an emergency, with varying levels of coverage depending on the plan you purchase. I know a lot of people that travel internationally are big fans of Travel Guard, an American travel insurance company. They provide three levels of coverage called Silver, Gold, and Platinum Plans.

Several years ago my husband, daughter, and I were going on vacation to Hawaii with my in-laws who were older and in poor health and I purchased travel insurance in advance of this trip. This was a two-week expensive vacation and I didn’t want to potentially lose all of the money spent on our airfare and other costs if one or both of my husband’s parents fell ill and we had to cancel the vacation. The money I spent on travel insurance gave me peace of mind so I didn’t have to worry about cancellation fees, so it was money well-spent, although fortunately no one had to cancel the vacation.

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Fortunately everyone was able to enjoy our family vacation in Hawaii

A good thing to do before you travel internationally is to check online to see if you need any specific vaccinations. The CDC website is a good source for recommendations in each country. Some vaccines require multiple shots spread out over time, so do this in the early stages of planning your vacation. I’ve heard some people say they just asked their doctor what shots they needed before traveling to a specific place, only to be told, “Oh you don’t need anything to go there,” which was incorrect information, so always check online to be sure. Depending on where you’re going you might want to get hepatitis A and typhoid vaccines to protect against contaminated food or water.

If malaria is a risk where you’ll be traveling, you can take a prescription medication before and during your trip. When you arrive at your destination be sure to cover up exposed skin and use insect repellent with DEET to protect against mosquitoes.

Not drinking the tap water is easy enough but there are some additional steps you need to do to avoid getting diarrhea from the local water. Only drink bottled water that you personally open yourself. Don’t worry about seeming rude by refusing water from a bottle that is already opened. Your health is more important. Also don’t eat any uncooked vegetables or fruit that have been freshly washed, including salads. Finally don’t forget to skip the ice cubes in drinks.

In the event you do end up with “Montezuma’s Revenge,” despite all your best intentions there are things you can do to feel better faster. Pack some Immodium in your carry-on so you don’t have to worry about finding a pharmacy when you can barely get off the toilet. Activated charcoal tablets can be taken for gas from GI distress and can be found at most major drug stores as well.

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This kind of “Montezuma’s Revenge” is fun; the other kind, not so much!

I also like to pack pain reliever such as ibuprofen, allergy pills, band-aids, and even a thermometer is good to have if you’re traveling. Most of these things can easily be purchased at drug stores in the US, but if you’re overseas it might not be so easy to buy them, especially if the language is different and the packaging won’t be in English. Also, it’s much easier to just pull out the needed medication from your carry-on bag than find a pharmacy and buy the medicine then get back to your hotel to take the medicine and rest. When we were in Oregon, our daughter was so sick with a cold she was vomiting phlegm. I had forgotten to pack some tested and true Mucinex so we had to schlep to a drug store to buy some for her. After that she began to feel much better but it would have been so much easier and quicker if we would have already had it with us.

Over the years I’ve also experienced food poisoning, migraines, bizarre rashes, and cuts and blisters but thankfully nothing life-threatening. Sickness and injuries are bound to happen at some point when you’re traveling but there are some things you can do ahead of time to give you peace of mind and you can arm yourself with a few things that will make you feel better quicker.

What about you all- have any tips or stories to share?

Happy travels!

Donna

 

 

 

How to Stay Sane on a Long Flight

The mere wording “long flight” is a subjective one, I’ll admit. For one person, a long flight might be anything more than 2 hours, and for another it might be anything longer than 6 hours. For me, a long flight would be anything more than 5 or 6 hours, so for the purpose of the rest of this post, we’ll go with that length of time.

The longest flight I’ve ever taken was when I flew to New Zealand, which was really two consecutive long flights. I flew from North Carolina to San Francisco, California, then from San Francisco to Auckland, New Zealand. The flight to San Francisco was 6 hours and from San Francisco to Auckland is a 13 hour flight. These were both long flights, but surprisingly, they didn’t seem that long. I’ve also flown across the United States many times including going from the east coast to Hawaii twice, flown from the US to Europe multiple times, and from the US to Chile. What are my secrets for surviving on long flights?

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12 hour flight time to get to Chile but we got views like this in return!

I always try to book direct flights whenever possible. Stay with me here. I realize this makes for longer flights than if you have a couple of shorter flights with layover(s) in between, but you get to your destination quicker with less layovers, and that’s the ultimate goal for me. If I have to pay less than $50 per person more for a direct flight versus one with a stop, it’s a no-brainer that I’ll take the direct flight. When it’s more expensive than that, it gets a little trickier. I will say that very rarely have I ever had more than two stops on a flight to anywhere I’ve flown. I avoid flights with four or (god forbid) more stops like the plague. I’d rather have one stop (or less) on a plane and drive for 4 hours in the car than two stops on a flight and not have to drive when I got there. Maybe that’s just me, but that’s how I roll.

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11 hours flight time to get to Hawaii- so worth it!

In my smaller carry-on (I never check my bags) I pack my tablet, a paperback book (I’m old-school and prefer paper to electronic books), and a magazine or two. By the end of my vacation, the magazine will be finished and recycled, and if I finish reading the book, that will either be recycled or donated before I return home (less to carry back). Between all of this I always have plenty of reading material for the plane and rest of my vacation. I always watch a movie on the plane as well, but usually one is plenty for me unless it’s a really long flight.

OK so reading material and the in-flight movie should come as no surprise. I also adjust my watch to the time zone I am flying to as soon as I get on the plane and have found this to be extremely helpful. When I flew to New Zealand I ate when it would have been dinnertime in New Zealand (versus Pacific time where I flew out of), and I slept when it would have been my bedtime in New Zealand. That way when I landed I had already given my body a head start on the new time zone.

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19 hours flight time to New Zealand!  Worth it?  YES!

I swear by my eye mask and wear it not only on long flights but every night at home as well. Ear plugs, ear buds, or noise-canceling headphones are all great for long flights as well. I’ve tried various travel pillows and none of them have really worked for me, but they are an option as they do work for many other people. I usually just crumple up my jacket and use that as a pillow. A window seat is great for leaning your head against too. All this being said, I think I’m going to try an inflatable travel pillow again since it’s been a while since I’ve used one and I’d like to see how it goes.

My daughter and I have also passed the time on long flights by playing card games, coloring when she was younger, playing Pictionary, and just goofing off being silly. My husband is a much better sleeper on an airplane than either my daughter or me so it helps that she and I can help entertain each other.

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Photo taken from the plane somewhere over the midwest en route to Colorado

I limit alcohol consumption on a plane to one small glass of wine with dinner at the most. Your body doesn’t process alcohol as quickly on a plane as on the ground so you feel the effects more profoundly and I have no intention of getting drunk on a flight. I also limit the use of sleep-aids on flights and only use Benadryl when I’m exhausted but just can’t sleep at all. Most of all, I have low expectations for sleeping on a long flight. If I get a couple of hours of sleep, that’s good for me.

Another thing to pack in your carry-on is plenty of snacks. I like to pack nuts, Kind bars, and dried fruit for just about every vacation I go on. Depending on the regulations of the country you’re flying to, dried fruit may not be allowed into a foreign country so if you bring it just be sure you finish it before you get off the plane.

Wearing comfortable clothes is also a must-do for long flights. Since airplanes are usually freezing cold, I’ll wear comfy pants and a short-sleeve shirt with a nice, soft hoodie or sweater so I can adjust if I get too warm. Compression socks are also great to have for long flights to help with circulation in your feet and lower legs. I personally like CEP compression socks and have found them to be some of the best ones out there.

The final thing that helps me survive a long flight is actually what I do when I get off the plane. As soon as I get off the airplane I adjust completely to my new time zone. If it’s time for breakfast at my destination, I will eat even if I’m not that hungry.  I don’t drink coffee but a cup of tea helps me stay alert. One of the worst things you can do is check-in your hotel and sleep for a few hours. A 20 minutes nap would be fine but any longer is just going to make it harder to adjust. If it’s nighttime then of course go to bed and try to sleep until it’s as close to your usual wake-up time as possible.

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Las Vegas is one of our “shorter” cross-country flights at 5 1/2 hours

What about you all? What tips for surviving a long flight do you have? I love to hear tips like this from fellow travelers so please share.

Running During My Off-Season

I’m in-between half marathons currently, which means I haven’t been doing a whole lot of running. That doesn’t mean I haven’t been active, though. My last half marathon was in New Jersey and was my 40th state. Given that my next half marathon isn’t until November, that leaves a big chunk of the summer with no training plan. I’ll start training for my next race in a couple of weeks.

Now that I’m down to the final 10 states on my quest for a half marathon in all 50 states, I’ve gone from running a race every season to a race in three out of four seasons. After my race in November, I won’t have another race until May, which means my off-season will be during the winter months for the most part. Last year, I was training during the winter for my race in Utah in February. I was cursing my decision when I had to run my long runs in the cold last January and February, but I’m sure next summer when I’m training for a half marathon in August and have to do my long runs in the heat and humidity I’ll be cursing my decision to do a summer race.  Oh well!

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Although I haven’t been running a ton, I’ve been having fun biking with my family- here’s my daughter on a recent family ride

OK.  Back to my point, which is it’s kind of different having such a long break off of serious miles. Sure, I’ve still been running here and there, but the longest run I’ve gone on since the race in May is 4 miles. I’ll run 5 miles this weekend, but still, this is what many of you runners are doing for your mid-week runs. I’ve been working on strength training and some other things as well during this time off of race training, so it’s been a good time to do some other things like High Intensity Interval Training (HIIT), which I’ll ease off of when I’m in the double digits for my long runs.

There’s also a mental aspect of taking a break from half marathon training. Running is such a big part of my life, when I’m not doing so much of it, I have kind of mixed feelings. I’m enjoying having extra time in my day but I also miss my time out on the roads and trails. I’ve been running my long runs on the same trail for the past couple of years and it’s quite scenic and not crowded, so I feel a sense of peace when I’m running. Even though parts of the trail are close to neighborhoods, there are enough trees and wooded areas that you feel miles away from everything at times.

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I haven’t missed this hill from my long runs!

Until recently I didn’t really have an “off-season” from training. I’ve always taken a solid two week break from every half marathon I run, sometimes a little more if I feel like I need it, but my next race was never more than 2 or 3 months away usually. I suppose I could have ran shorter distance races this summer, but honestly the idea of running a race in the heat and humidity we have here in North Carolina doesn’t appeal to me. That could be an option for next spring during my long break between races, though. I haven’t ran a 5k by myself (I ran one with my daughter a couple of years ago) since I first started running races so it would be interesting to see how I’d do.

How about you guys? Most of the running blogs I follow make me look like a slacker when it comes to running races! Do you guys ever take an off-season from running and/or racing?

New Shoes!

And when I say new shoes, I mean NEW shoes! I did something I wouldn’t advise anyone else to do and I’ve never done it myself before. I bought a pair of running shoes online in a brand I’ve never ran in before, heck never even put on before.

For as long as I can remember, I’ve been doing my long runs in Asics Nimbus. I remember having Nimbus 9’s and now I have Nimbus 18’s so it’s been at least 10-ish years given that they increase the number each year. These have been my go-to running shoes, my never-give-me-any-problems running shoes. Even though I like to mix up my second pair of running shoes, varying brand but lately sticking to fairly flat ones, I haven’t altered my long run shoes, until now.

So what did I go with? I bought a pair of Newton Fate II’s. I’ll admit I’m a sucker for a good shoe sale, and these were on sale for $69, while the new Fate III shoes are $135 and new Nimbus 19 shoes are $160. I thought why not? If they suck, I can always return them and buy some Nimbus 19’s. Probably the bigger question is why did I switch after all these years?

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After being pretty disappointed with my last two half marathons, the one in Utah but even more so my latest one in New Jersey I decided I need to make some changes. Sure, these courses were crazy hilly, but still, I felt like I should have finished stronger than I did. While I ended up 6th in my age group for the race in Utah, I felt like the one in New Jersey wasn’t representative of what I could really do. I felt like it was time to shake things up a bit.

I decided to do a 30 day plank challenge, but this was in-between the races in Utah and New Jersey and that didn’t help me with the hills in New Jersey. Even though I used to detest squats and lunges, I started doing them to strengthen my glutes and help with Dead Butt Syndrome. I read Runner’s World ‘Train Smart Run Forever’ and was reminded of other exercises I need to be doing, besides squats and lunges, plus other things in general I need to be doing, especially as a “masters” runner. The latest thing I’ve added into the mix is to do a high intensity interval training (HIIT) workout once a week.

So back to the shoes. When I first put them on, I thought, “Wow! These really feel different!” Newton shoes have “Action/Reaction™ Technology” using five lugs across the mid foot that are supposed to provide quicker bounce back and lose less energy than traditional foam-core running shoes. I’ve never had any kind of running shoes with this kind of technology, so it was definitely new to me.

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I didn’t want to over-do it on my first run on them so I decided to just go out for a couple of miles and see how it went. The shoes felt pretty good, with plenty of room in the toe box but not too much, nice fit all-around, but they didn’t feel quite as “springy” as my previous Nimbus shoes, especially in the mid foot. This was a surprise to me, honestly, but not necessarily a bad thing. I’ve felt like I need to strengthen my feet and Achilles a bit anyway, so maybe these Newtons will help me do that.

Let’s do a little comparison of Nimbus 19 versus Newton Fate III shoes (don’t worry, I’ll keep it brief). The Nimbus 19 weighs 9.6 oz (size 8) and has a stack height of 32 mm (heel), 19 mm (forefoot). The Asics Nimbus cushioning system uses a silicone based gel and an injected top layer of lower density cushioning in women’s models. The Newton Fate III weighs 7.7 oz (size 8) and has a stack height of 27 mm (heel), 22 mm (forefoot). The Newton Fate has “Newtonium foam,” lugs as part of their action/reaction technology I mentioned before with P.O.P. 2 technology and air-filled chambers, and a biomechanical metatarsal sensor plate in the forefoot that allows you to feel the ground, for constant sensory feedback.

I think the sensor plate is why I didn’t feel like the Newtons are quite as springy as my Asics, because I definitely could feel the ground more in my new shoes, which I think is a good thing. I’m also interested to see how the difference in stack height effects my running. The Asics Nimbus difference from heel to forefoot is 13 mm but only 5 mm in the Newton, which is a considerable difference.

On my second run, I went slightly further out (about 3 miles) but ran on some trails that have some pretty steep hills. Everything seemed to feel good and I didn’t have any issues, with one minor little thing. One of the trails I ran on had some small rocks and apparently one of the rocks got wedged in-between the lugs. When I got back to a paved trail, I felt something stuck on the bottom of my shoe so I stopped to pull out the rock. Hopefully this won’t be an issue.

So far, I have high hopes for these shoes. Along with all of the other things I’ve been doing, I hope these shoes help me have a better race the next go-around in November!

Have any of you ever bought a new brand of shoes online without trying them on first?

Health Update

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A sunset during my time in Chile because, well, it’s beautiful!

For those of you that don’t recall or haven’t kept up with my blog, I woke up with tinnitus the morning of June 5. The only possible thing I can correlate it to is multiple flights from Chile two days prior (you can read about SantiagoVina del Mar and Valparaiso, and Las Cabras). I felt like my ear was full of pressure or water and I couldn’t hear as well out of my left ear. My doctor prescribed a low-dose steroid (prednisone) and referred me to an ENT specialist.

The ENT doctor prescribed a high-dose steroid, which did nothing for my ear, so he prescribed a diuretic, with the idea that there could be fluid in my middle ear, which apparently is undetectable by exam. If I thought taking high doses of steroid was difficult, it was nothing compared to the side effects of this diuretic. I was exhausted, light-headed, and just felt terrible.

After I tried to go for a bike ride, I almost passed out. I started walking my bike home for the remaining half mile, but when I started to black out, I put down my bike and just laid in someone’s front yard until I felt like I could at least walk again. The next day when I was at work, my third day of taking the diuretic, I felt like I was going to pass out when I was just sitting at my desk, so I went to the health unit and the nurse had me lie down and drink water and eat some crackers. As soon as I got back to my desk, I called my doctor and told the nurse I couldn’t continue taking the diuretic.

An MRI was scheduled as the next step, to rule out things like tumors in my middle or inner ear. Holy crap that MRI sucked! I had to lay on a flat metal gurney-type thing, not much wider than the width of my body (and I’m not a huge person!), and the technician told me to lie absolutely still for the duration of the scan, about 30-40 minutes. The worst part was when they put a metal piece, best described as a baseball pitcher’s mask or hockey goalie mask, over my face, with only a few inches of space from my face. Then they told me to keep my eyes closed for the entire time, and the gurney thing slid back into the tube, and the scan began.

If you’ve never had an MRI, one thing about them is they are LOUD! Even with ear plugs in and padding around my ears, the noises the machine made were so loud, the sound seemed to reverberate through my entire body. At times, the entire metal thing I was lying on was shaking. Half-way through the scan, the technician came out and inserted a dye into my arm, so they could have scans with and without contrast. I tasted a metallic taste in my mouth and my arm hurt where the needle was inserted. Later, I had a massive bruise there and my arm was sore for more than a week.

And then I waited for the results. Waiting for news from your doctor is always the hardest part. Not knowing has always driven me crazy. I tried not to think about it, but it was always in the back of my mind until the nurse finally called.

And…my MRI results were normal! Hooray! No tumor! The bad part, though, is we have no idea what caused the tinnitus. It could have been the flights, or maybe that was just a coincidence and I would have developed it then anyway. Since there’s no obvious cause, I’ll never know. I have a follow-up appointment with my ENT next week, but I have a feeling we’ll discuss my MRI results then he’ll tell me there’s nothing else they can do for me. There’s pretty much no treatment for tinnitus when there’s no obvious cause.

So now what? I learn to live with it. I go on. I tell myself that I’m fortunate to be as healthy as I am and I appreciate all that I do have. I start training for my next half marathon next month, so I’m glad all of this happened when I was in-between training plans.

For those of you that haven’t connected with me through Twitter or Facebook, you can find me at both of those at runningtotravel and on Instagram at runningtotraveltheworld.  I’d love to connect with you there!  Donna

Rio los Cipreses Nacional Reserva (National Park in Chile)

The Rio los Cipreses Nacional Reserva is in the Bernardo O’Higgins region but good luck finding it on your own unless you’re from the region! You will be unable to find directions using Google maps. The best you can do is what we did, find the closest town and hope you see signs from there. We drove to Coya and from there you can easily follow the signs to the park. Fortunately for us, the signs for the park are well-marked and plentiful so once we found the first sign, we had no problems getting to the entrance. There was a tourism office in Coya but no one was there when we tried.

Admission to the park is $5000 Chilean pesos, or about $7.50 US for adults and $2500 Chilean pesos per child, valid for one day. There are six trails, from the best I can tell. A portion of the main access road through the park was closed (no idea why) the day we visited so we couldn’t get to some of the trails but we went on all  of the ones we could access.

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Trail is “sendero” in Spanish. We went on Sendero La Hacienda, Sendero Las Arpas, Sendero Los Tricahues, and Sendero Los Puemos, but Sendero Puente La Leona was closed. All of the trails have a unique aspect to them from one another. There is a waterfall along the Sendero Los Puemos, Sendero Los Tricahues has an almost fairytale like feeling, and Sendero Las Arpas has what seemed like a resident fox that followed us around the trail curiously watching us, but was truly the most friendly fox I’ve ever seen. It must be used to seeing people, some of which probably feed it.

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All along the park, we had views of the Andes Mountains towering above grandly. There are also picnic areas so you can have lunch with views of the mountains, which makes for one scenic lunch. Although they didn’t appear to be open when we were there, there are camping areas available. In addition to the friendly fox, there are pumas in the area. We never saw one, but there was the pungent odor of cat urine by one of the water crossings, which could have been from a puma. We also came across a very large wooden crate that looked like one used for capture and release. I probably don’t want to know what that was used for. There are also many types of birds, trees, and flowers native to the area.

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Translation: I do not love man less, but nature more. Quote by Lord Byron.

There’s a funny story that happened to us. We were on our last trail for the day, Sendero La Hacienda, and saw hoof prints again. We had seen them on other trails and had followed them when in doubt of where to go if the trail became not so well marked, thinking they were from horses with riders. Then my daughter said, “Hey, there are actually other people on this trail too!” We hadn’t seen a soul on any of the previous trails we had been on all day. As we got closer, she realized what she had thought were people were cows. We also realized what we had thought were horse hoof prints had really been cow hoof prints. No wonder we got pretty far off the trail at times!

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We didn’t expect to see cows at this national park!

Although this park isn’t the easiest to get to, I highly recommend spending a day here. Parking is pretty scarce, so it would be best if you arrive relatively early to make sure you can find a parking spot. Also, there is a place that advertised having food right by the administration office, but it didn’t look like it was open when we were there. We always like to pack a picnic lunch when we go on all-day hikes, so it wasn’t a problem for us. You should also bring sunscreen and plenty of water. There are bathrooms along several areas in the park. They close just before sunset so if you arrive in the morning you’ll have plenty of time to go on all of the trails (or at least most of them) and have a nice picnic lunch.

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More details on the trails:

Sendero La Hacienda is 5000 meters, highly difficult, is about 1 kilometer from the administration building, and takes approximately 1 ½ hours.

Sendero Las Arpas is 1000 meters, easy, approximately 3 kilometers from the administration building, and takes approximately 30 minutes.

Sendero Los Tricahues is 200 meters, minimally difficult, approximately 5. 5 meters from the administration building, and takes approximately 20 minutes.

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Sendero Los Tricahues

Sendero Los Puemos is 1700 meters, is medium in difficulty, approximately 6 kilometers from the administration building, and takes approximately 45 minutes.

Caminata a Maltenes is 6000 meters, is highly difficult, approximately 6 kilometers from the administration building, and takes approximately 2 hours.

Sendero Puente La Leona is 7000 meters, is highly difficult, and takes approximately 3 hours.

Find (slightly) more information here. And the official site (in Spanish) here.