Running in My 20’s, 30’s, and 40’s

Although I feel like I’ve been a runner since I was a young child and I was on my school’s track team in elementary school, I just ran for fun mostly until after I had finished graduate school in my mid-20’s. I didn’t run on my high school’s track or cross country team nor did I run other than for fun during college. I ran my first 5k race when I was 28 years old. Looking back on it now, while I did know a little bit about running, I knew absolutely nothing about racing.

My first 5k race was under hot, humid conditions on the 4th of July but it sparked something in me and I wanted to race longer distances. You might think after the 5k I would gradually work up to longer distances like the 10k or a 10-miler or even a 15k, maybe eventually running a half marathon. But you would be wrong. I went straight from my very first 5k to signing up for a half marathon four months after that.

My first half marathon kicked my butt as I was woefully under-trained and under-prepared in many ways. I could barely lift my arms above my head after the race (my arms were too weak, which told me I needed to start doing some weight training) but one of the first things I said when I crossed that finish line was that I could do better than that and I wanted to sign up for the same race again the following year. It’s the only half marathon I’ve ever run more than once. True to my word, though, I finished the same half marathon the following year almost 16 minutes faster than I had the previous year. I was hooked on half marathons.

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One of the first races I ran in my 20’s. Sorry about the poor photo quality!

I eventually did run a 10k, 10-mile race, and 15k, but I mostly focused on half marathons. While still in my 20’s, I ran a total of three half marathons including one that’s still one of my favorites, the Kona Half Marathon in Hawaii. I don’t even remember why I signed up for this race to be honest. If I recall, I was planning a trip there for a vacation and happened to see there would be this half marathon going on while I was there and I thought, “Why not?” and signed up. It turned out to be a great decision and I have fond memories of that race. I still remember watching the sunrise on race day, running up some steep hills and running past houses who had their sprinklers going to help cool us runners off on that hot day in June.

Just one month after turning 30, I ran the Gold Rush Half Marathon in North Carolina, one of the hardest half marathons I’ve ever run to date. It was hot, hilly, and humid, which I’ve since then dubbed “The 3 deadly H’s.” This race taught me to do a little more research into race locales and race courses instead of just picking a race and signing up for it. Had I known how hilly the race was and given that it was held during the summer, I most likely wouldn’t have run it. This was before I had the goal to run a half marathon in all 50 states, and it was my third half marathon in North Carolina.

Truth be told, my 30’s were when I really “grew up” as a runner. I ran a whole slew of half marathons in my 30’s, especially once I decided I wanted to run a half marathon in all 50 states. My daughter was born when I was in my 30’s and this was the longest hiatus I ever took from running half marathons after she was born. I actually ran a half marathon, Valley of the Sun Half Marathon in Arizona when I was just barely pregnant. My doctor said I should be fine since I had already run several half marathons and to just take the race easy. When my daughter was little, she used to love to hear the story about how she “ran” a half marathon in mommy’s tummy before she was even born.

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Finishing the Valley of the Sun Half Marathon in Arizona when I was pregnant

During my 30’s, I began to discover all things “proper” when it comes to running, such as proper running attire and shoes. When I was in college, I would just wear whatever athletic shoes I happened to have when I would go out for a run. A bad case of shin splints in college taught me that wasn’t a smart idea but I still didn’t really educate myself about running shoes until I was in my 30’s. I also began to invest in shirts and shorts made of technical fabrics and socks made specifically for running rather than those made of cotton. I wasn’t yet aware of Nuun hydration products but I began to buy Gatorade and drink that on long runs although not consistently. I began to experiment with different Gu’s, Gels, bloks, and Powerbars.

I also ran a marathon in my 30’s, the Long Beach Marathon in California. What should have been cooler, comfortable weather for a marathon turned out to be a nightmare. The temperature on that October morning quickly rose into the 80’s and the red flags were out on the course although the course was still officially open. All around me runners were literally passing out from the heat. I began to experience tunnel vision, where I had no peripheral vision, presumably from heat exhaustion. My husband was waiting for me at the finish, and I called him sometime during the race to let him know I wouldn’t be finishing until much later than I had originally anticipated. I alternated between walking and a slow jog but no matter what, I knew I had to keep moving forward for as long as I physically could. If I stopped for even a second, I knew that would be the end of the race for me. People around me kept asking me if I was OK, so I assume I must have looked really bad, but I just told them I was fine. As soon as I crossed the finish line and saw my husband, the first words I told him were that I never wanted to do that again. It was my one and only marathon.

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All smiles at the start of the Long Beach Marathon!

My 30’s were also when I first experienced anemia. Prior to this, I had never experienced anemia so I didn’t know what to look for. All I knew was I had slowed down considerably when I tried to run and I was becoming more and more out of breath even during simple everyday activities like walking up a flight of stairs. Finally, I went to my doctor, was diagnosed with anemia, and began taking supplements with high doses of iron along with folic acid and Vitamin C. In hindsight, I most likely was anemic for some time before I went to the doctor, and it took several months before I truly felt like myself again and even longer until my running times fell.

In my 40’s, I feel like I finally became an educated runner. I discovered Nuun hydration and Honey Stinger fueling products. After trying so many different hydration products, Nuun was such a revelation for me. I love how it’s low in sugar and has all natural ingredients. I have a picky stomach and have had trouble with so many different things I would try to eat on long runs but with Honey Stinger products, I’ve never had any issues and am so happy to have discovered their waffles, bars, and chews.

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My 40’s have also been a time to read books on running, which I’ve devoured. There are so many well-written, educational books on running out there. Some of my favorites so far have been Let Your Mind Run by Deena Kastor and Michelle HamiltonRun the World by Becky WadeEndure: Mind, Body, and the Curiously Elastic Limits of Human Performance Book by Alex HutchinsonRunner’s World Race Everything: How to Conquer Any Race at Any Distance in Any Environment and Have Fun Doing It by Bart Yasso, and 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 just to name a few. All of the above links are to reviews I wrote on the books.

Anemia reared its ugly head once again in my 40’s but this time I was more aware of the signs and symptoms and caught it earlier than I did when I was in my 30’s. Despite going to multiple doctors, I never got a straight answer about the cause of my anemia. I had an endoscopy to rule out anything major and some other tests were done but nothing definitive was ever determined. I suspect mine is from foot strike hemolysis (you can read about that here) combined with the fact that I was not diligent about taking a daily supplement with iron. After round two with anemia, you’d better bet I take a multivitamin with iron every day now!

One unexpected thing that happened in my 40’s is I set a PR (personal record) at a half marathon. Most people think they’re well-beyond a PR in their 40’s and I was no different, especially given the fact that I’m not new to running. However, at the Star Valley Half Marathon in Thayne, Wyoming, all of the stars were aligned perfectly for me on that day and I ended up finishing the fastest ever at a half marathon. Needless to say, I absolutely loved this race and highly recommend it to anyone that wants to run a fast half marathon in a small town with the beautiful mountains of Wyoming around you.

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Standing under the world’s largest collection of elk horns after the Star Valley Half Marathon

You may be wondering about other things like cross-training and how that’s changed over the years. When I was in my late 20’s and early 30’s I would ride my bike quite a bit, but after my daughter was born, I found myself on the bike less and less. In my mid-40’s I began to ride my bike once again and remembered how much I enjoyed going for a bike ride. I didn’t do much strength training in my 20’s but I definitely made that a priority in my 30’s and have continued that into my 40’s. I discovered standup paddle boarding in my late 40’s and have been loving that as a form of cross training. Yoga has always been a high priority for me and I’ve been faithfully going to one yoga class or another since my late 20’s.

I’ve been fortunate that I haven’t had that many running injuries considering how long I’ve been running. Sure, I had shin splints in my 20’s, iliotibial band syndrome (ITBS) in my 30’s, and minor things here and there but nothing major. I’ve been diligent about listening to my body over the years. When I’m running, I do a mental body scan to see if there are any aches or pains. If I have a sharp pain that doesn’t go away on its own, I’ll end the run and try to figure out the root cause. For me, often a knot in a muscle will cause pain and if I can work it out either by myself or with the help of a massage therapist, the pain will go away. Just about the only time I’ve had to take extended time off from running because of running injuries is when I didn’t stop running when I should have, early on when I began experiencing pain.

So now I’m looking forward to the next decade of running in my 50’s and beyond. I hope to be one of those people who’s still running as long as I live!

What about you? How has your running changed over the decades or are you a relatively new runner?

Happy running!

Donna

 

Some Things to Consider Before You Sign Up for a Winter Race in the South

I recently heard an ad for a marathon and half marathon in Miami in February. They said something about how great it would be to run in beautiful Miami in February to get a break from winter weather and I started thinking about that. I’ve run several half marathons in the winter months including Kiawah Island Half Marathon (South Carolina) in December, Naples Daily News Half Marathon (Florida) in January, Run the Reagan (Georgia) in February, Ole Man River (Louisiana) in December, Dogtown Half Marathon (Utah) in February, and several half marathons in early to mid-March, on the verge of spring but still technically winter.

While I’ll agree that it was definitely nice to have a break from cold weather when I was in Florida, I still had to go back home obviously so it was just a few days of warmer weather. None of the other states were noticeably warmer than my home state of North Carolina, even though Georgia, South Carolina, and Louisiana are all south of where I live so one might expect it to be warmer (I did). I remember it being chilly and rainy in Louisiana and Georgia and very windy and cool in South Carolina. When I finished all three of those races, I was ready to just go back to my hotel room to take a hot shower and warm up. That being said, Kiawah Island Marathon and Half Marathon is a great race and I still recommend it.

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I was so happy to see the finish line at Run the Reagan in Georgia!

So does that just leave Florida if you want to run a marathon or half marathon in the winter and have a greater chance of warm, sunny weather? First off remember, Florida is a big state and the weather varies considerably from the northern part to the southern part. I was in Naples, in the southern part of the state and the weather was nice enough that we still went to the beach in January. If we would have been in say, Jacksonville, it’s not nearly as warm there as it is in Naples in January but still may be warmer than where you live. Besides southern Florida, you would also have warm weather in the winter in southern Texas, southern California, Hawaii, Las Vegas, and Arizona. All of that being said, if you live in a state in the northeast or another state where it snows a lot and is bitter cold during the winter, it would seem considerably warmer if you ran a race in a state like North Carolina or Georgia. It’s all relative.

However, that’s not necessarily as great as it sounds, especially if you live in a far northern state. Let’s say you live in Michigan and it starts snowing in October, like it normally does there, and by November you’ve acclimated to the cold weather. If you were training for a marathon in Florida in January or February but lived in Michigan, that would mean you would have to run through some pretty rough weather, only to show up in sunny southern Florida, where it may be upwards of 75 degrees for the high on race day. You would not be anywhere near acclimated to that kind of temperature and it would probably feel like you were running in an inferno.

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It was fun getting to hang out at the beach with this little cutie after the race in Naples, Florida in January

There are also the holidays to consider. If you’re running a half marathon or marathon in February, that means you need to get your training runs in for the weeks surrounding Thanksgiving, Christmas, and New Year’s. I’ve done that and it’s not something that was easy to do. Everyone is already busy around the holidays, with the extra shopping, gift wrapping, parties, putting up decorations, extra cooking and/or baking, visiting family members, and all of the other extra things that happen that time of year. When you have to run for 12 miles on Saturday, you’re probably not going to feel like driving 4 hours to see Grandma after that, plus you’ll likely have to figure out where to run and how to squeeze in  another run while you’re at Grandma’s house for the weekend.

It’s not all bad, though. It is pretty nice to get a break from cold, dreary winter weather, even if it is just for a few days or a bit more if you’re lucky enough to spend some time there after the race. Sure, you do have to go back home to crappy weather, but you may appreciate the warm weather a bit more while you’re there and have maybe a bit more fun because of it. Plus, it gives you something to look forward to when you’re outside training in the cold, drab winter weather. If you live somewhere that you just love cold weather and snow, you probably wouldn’t enjoy a “break” from the cold weather and all of this would be lost upon you, so I don’t recommend a winter race for you in one of the states I mentioned in the winter.

I think as long as you come prepared and know what you’re getting into before you sign up for a winter race somewhere that it will be considerably warmer than where you live, it will be fine. In fact, it could turn out to be something you absolutely love and end up doing it year after year. My theory is always, “You’ll never know until you try!”

Have you run a race in a southern state in the winter? If so, what was your experience like? Do you want to run a winter race in a southern state?

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Happy running!

Donna

 

 

Book Review- “Good To Go: What the Athlete in All of Us Can Learn From the Strange Science of Recovery” by Christie Aschwanden

When you finish a hard run, do you immediately immerse your lower body into an ice bath, cringing but nonetheless telling yourself you’ll feel better afterwards? Or do you chug a protein shake after a long run to help you recover? Are you a big fan of sports compression clothing? Have you ever wondered if any of the multitude of recovery products and services really “work” meaning they truly help your body recover faster or more efficiently? If so, you might enjoy reading Christie Aschwanden’s book, “Good To Go: What the Athlete in All of Us Can Learn From the Strange Science of Recovery.”

As the saying goes, Christie Aschwanden wears many hats. In addition to being an author and contributing writer for dozens of publications, frequent speaker at writer’s workshops and journalism conferences, she is an athlete who has competed on the Team Rossignol Nordic ski racing squad, in addition to being a runner and cyclist. I think her scientific background along with being an athlete herself gives her a distinct advantage in writing a book like this and doing it so thoroughly and completely.

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Recovery (from athletic activity) has become a huge buzz word in recent years, as Aschwanden points out in her book. There are entire centers devoted solely to athlete recovery now across the country. I did a quick search for my area and two places came up; one was an orthopedic “performance” center that offers things like myofascial cupping, dry needling, NormaTec recovery boots among others and the other was a place that called itself a recovery center but offered other services like posture work and pain relief in addition to cryotherapy wraps and NormaTec recovery boots.

But let me back up and start at the beginning of the book. Aschwanden begins by explaining how the book came to be and how and why she wanted to find out all she could about recovery and the science behind it. She makes it clear that many scientific studies on athletes are flawed. As you may already be aware, many athletic studies are based on small groups of men and as such may not be relevant to women or even other men in general. I like how exercise physiologist and author of many scientific publications and the book, “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” Stacy Sims puts it:  “Women are not small men. Stop eating and training like one.”

Next, Aschwanden tells the story behind Gatorade and discusses hydration and how the balance has shifted to one where athletes are so worried about being dehydrated that they are dying of hyponatremia, which is when you drink too much water and your electrolytes become unbalanced. In perfect succession, she tells the story of how PowerBar came to be and how so many other companies followed suit and the industry exploded with recovery drinks, bars, and other high-protein concoctions. The bottom line that Aschwanden arrives at for both hydration and nutrition is that we’re over-complicating matters. We should be drinking to thirst and have a meal with real food (!) that’s a mix of mostly carbohydrates and protein after a workout. Our bodies will adjust and rebound on their own unless you’re in a multi-day event like the Tour de France and you have a tough race the following day.

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Yes, I love my Zensah compression socks (and tights) and my foam roller!

The next chapters are on ice baths and cryotherapy, infrared saunas, massage therapy, foam rollers, and compression gear including compression boots. Ice baths seem to be a bit complicated in that they may not be a good idea after strength training or if you’re in a building phase of training, but if you’re only interested in short-term benefits, then go for it. There’s evidence that icing may inhibit an athlete’s body’s ability to adapt long-term on its own but other research shows by reducing pain and soreness, icing may allow an athlete to train again sooner, so there are somewhat mixed findings at this point. Once again, Aschwanden concludes that perhaps we’re over-thinking these recovery aids as well since all we really need to do is gentle exercise to naturally promote blood flow through tired muscles and speed up the flow of by-products of intense exercise.

Perhaps the most important chapter in the book is chapter 7 titled “The Rest Cure.” I’ll cut to the chase here and put it simply. The single most important thing you can do for yourself to help with recovery is get adequate and restful sleep. She gives many examples of professional athletes and how they’ve come to realize how important sleep is and have made it a priority in their lives. You can be doing a half a dozen different things to aid in recovery but if you’re not getting enough sleep, nothing else matters. Your body needs sleep to repair and re-build muscles and if you’re not getting enough time for that to happen, your performance will eventually suffer.

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Nuun Rest has magnesium and tart cherry to help you sleep

Aschwanden discusses the multi-billion dollar supplement industry, largely lead by protein powders. Not only are most of these supplements completely unnecessary for most average athletes, they can cost hundreds of dollars in a single month, and even worse many are laced with heavy metals like arsenic and lead. Sure, you can look them up on websites that verify some supplements (although not all of them on the market by a long shot), but there’s still no guarantee that you’re getting what you think you are or that it will do what you think it’s supposed to. We all want to believe drinking a protein shake after a workout will give us that boost to help us be stronger or recovery faster, but the truth is, it’s all such a marketing scam, it’s difficult to know what to trust as solid, scientifically-based information rather than hearsay from a coach, trainer, or other athlete often with little to no scientific background.

The book ends with a discussion on the placebo effect and what a powerful thing this can be. For example, in scientific studies on ice baths, it’s pretty much impossible to fake an ice bath, so obviously everyone in the study that gets an ice bath knows it and the people in the study that aren’t getting the ice bath also know it. However, if you feel in your heart that ice baths have always “worked” for you, whether that means it makes you feel like you’re not as sore the next day or you can work out harder or more intensely the next day following an ice bath, that will effect your judgement and lead you to be biased if you’re in a study on ice baths. She concludes at the end of the book that soothing your muscles and body in a way that makes you feel better emotionally “even if nothing is actually changing in a physiological sense” provides a ritual for taking care of yourself and being proactive in your health, and helps you focus on rest.

Her bottom line seems to be as long as a recovery tool isn’t causing actual harm or costing you large sums of money, who really cares if it’s not doing much for your body in a way that’s been scientifically proven. So if you love to get massages regularly, use compression tights after a tough run, and sit in an infrared sauna once a month, go for it. The mind is truly a powerful thing and often if we think something makes us feel better, then in the end, that’s probably all that matters. I love the quote by Camille Herron who set a world record when she ran her first 100-mile run, who says she recovers by feel and keeps it simple. She said, “I am really in tune with my body, and I pay attention to what I’m feeling.” If she craves a cheeseburger after a marathon or ultra, that’s what she eats. Keep it simple.

One thing covered in the book that I didn’t discuss here is float tanks, which I’ve tried myself. If you want to read my experience with that, here’s the link:  I Tried a Sensory Deprivation Tank and Here’s What it Was Like For Me. My thoughts on Stacy Sims’ book are here:  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.

What about you? What recovery tools do you feel are important for you? Are there any recovery aids that you haven’t tried but would like to?

Happy running!

Donna

 

Checking In With Less Than One Month to Go Before My Next Half Marathon

I usually don’t do a week-by-week post because quite honestly, I don’t feel like my weeks are that interesting to warrant a weekly post. I don’t run many races like some other runners do (now I run only three races a year) so I don’t have that many race reports and my training isn’t that unusual. However, every now and then I do like to do a post with a brief check-in and how my training is going so far. For those of you who don’t already know, I’m running a half marathon in all 50 states and am getting down to the final ones.

Later this month I’ll be running my 49th half marathon in Nebraska, state number 47. My last race was Star Valley Half Marathon, Thayne, Wyoming- 46th state, which feels like an eternity ago even though it was just a little over two months ago. I like to take a full two weeks off of running in-between half marathons and I had just enough time to do that before I began my current training cycle. However, I was hiking in the mountains of Wyoming the week after my race so my legs didn’t get much of a break until the following week.

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Hiking in Wyoming after the race

It’s always kind of strange when I have time off from running and I feel a bit out of sorts at first. The break is always useful, however, and one I know my body needs. Now that I’m only running races three times a year (one in the spring, one in the summer, and one in the fall) I also end up taking an extended break at least from training but not from running entirely in the winter. However, that won’t happen until after this race, and I digress so back to my training.

So, how has my training been going through this hot, muggy summer we’ve had? Pretty good, really. I tend to adjust pretty well to hot, humid weather and although I wouldn’t say it was easy because by no means was it ever easy to run through the high temperatures with high humidity on top of that, I was able to hit my target times when I did speedwork.

With the training plan I’ve been using for the last few half marathons I’ve run, I have one day a week where I incorporate fartleks and one day a week where I have a tempo run. I also have two days a week where I run anywhere from 30 to 45 minutes (longer towards the end of my training cycle) and finish with 20-second strides. One day a week I have my long run that starts at 6 miles and goes up to 14 miles. Twice during the training plan I run 14 miles and a few times during the plan I run 11 or 12 miles. The 14-mile runs are meant to be slow and easy and the 11 or 12 mile runs are meant to be partially at race pace (the latter half).

There were a few days this summer when it reached near 100 degrees where I live and on those days I ran on my treadmill at home but on other days when it was upper 80’s or low 90’s, I sucked it up and ran outside. On some days I would run in the morning but the real issue with summer running in the south is even if you run in the morning, it will still be humid and it won’t exactly be cool. So you may be running in 75 degrees with 70% humidity in the morning, and you’re still soaked with sweat after a few minutes of running. The humidity tends to drop a bit as the temperature goes up, so you can choose if you want it to be a bit cooler but higher humidity or ungodly hot and less humid. Either way sucks but then again we get rewarded with mild winters, so there is that at least.

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I loved standup paddle boarding this summer as one of my cross-training exercises!

I managed to run every day I was supposed to so far, although there were one or two runs that I remember I had to cut short a bit due to other time constraints (job, family mostly). The one area that has slacked off, especially lately, has been my weight training. It’s been difficult to run five days a week, go to the gym for weight training, go to yoga class, stretch, foam roll, and cross-train (standup paddle boarding on Sundays during the summer, bike riding when the lake house is closed in the fall) in addition to working full-time and having time for family obligations. Usually it’s not an issue to get to the gym for weight training but when my daughter went back to school, things got busier in our house, and that’s one thing that fell to the wayside for me lately.

Last weekend it actually started to feel like fall and those few days of cooler, less humid weather were fantastic, but unfortunately it didn’t last. Just this week, the temperatures were back in the 90’s, so I guess summer isn’t over yet here. I do still have a few weeks to go before the race, though, so I should have at least a couple of weeks of cooler weather to run in before the half marathon. I can’t wait for that!

How about you guys? Are you training for a fall race? How has your running been going lately?

Happy running!

Donna

 

Review of Arctic Cool Shorts

I’ve been a fan of Arctic Cool shirts since I received my first shirt in 2017. See my review of the women’s v-neck shirt here. Since then I’ve bought more shirts and I still love them as much as I did my first one. Recently I decided to buy my first pair of running shorts from Arctic Cool. For some time they didn’t offer running shorts, then they only had them available for men. When they became available for women, I knew I had to try them.

From the Arctic Cool website: “It features state-of-the-art HydroFreeze X Technology, a cooling management system that reduces the fabric temperature to cool you down when you need it the most! The short’s design also includes ActiveWick, our moisture wicking technology that pulls sweat away from skin and disperses it throughout the short, keeping you dry and cool. It’s made with fabric that includes 4-way stretch, providing a full range of motion for any activity. The Instant Cooling Women’s Active Short is antimicrobial/anti-odor powering your short to smell fresh and clean after every wash! Lastly, we added on sun protection with UPF 50+ to keep you protected by blocking 98% of the sun’s rays!”

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When I received my shorts in the mail, I immediately tried them on and liked how they fit. They have a fairly relaxed fit just like their shirts, but not too loose either. I also liked the pockets (full-size pockets on the sides, not just a small pocket in the front for a key), which aren’t always in athletic shorts but I appreciate them. Just about the only thing I would change is have a liner in them since I prefer my running shorts to have a liner. The length also seemed just right- not too short and not too long. I’m 5’8″ if you’re wondering.

Now for the really important part- how they performed when I went on a run. For my first run in the shorts, I went for a 30 minute run in 90 degree heat with around 40% humidity. Even though I also have some Arctic Cool shirts, as I mentioned earlier, I purposely didn’t want to run with one, to see how the shorts fared on their own.

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Top part of me post-run:  sweaty, bottom part, not so much!

They fit well and didn’t move around or bunch up between my thighs when I was running. Thanks to the drawstring, I was able to get a snug fit around my waist. They do have a somewhat looser fit, which I found to be neither a pro nor con really. When I got home from my run, I noticed they were only slightly damp around the top part of the waistline.

Normally my shorts are soaked in the front and back when I run in really hot weather, since I sweat a lot when I run. Now, do I think they helped keep me cooler on that run? Who knows, honestly. I do know I felt amazing when I was running, despite the heat, and despite the fact that I hadn’t run in almost two weeks. No doubt I can’t truthfully say it was all due to these shorts, but they certainly must have had some part in it all.

I decided to take the shorts for a spin again for a longer run of 5 miles. It was 72 degrees, so cooler, but also more humid, so not exactly great conditions for running. As before, the shorts felt comfortable the entire run and I found that by the end of my run, only the very top of the shorts around the waistband were a little damp. In contrast, my sports bra, running shirt, and even my socks were so wet I had to drape them over the shower to dry like I usually do after a summer run (normally my shorts are soaked as well).

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Wearing my Arctic Cool shorts on my 5 mile run

Next, I wanted to wear an Arctic Cool shirt along with my new Arctic Cool shorts to see what would happen. I purposely chose a running route that isn’t very shaded and has a couple of long, gradual hills to climb. In other words, I would be working hard on my 30 minute run. It was 91 degrees out with around 40% humidity, so it was pretty much like my first trial run, weather-wise.

This time, I did something a little different, however. I’ve found I get a bit of an earlier cooling effect with the shirts if I dampen (not soak) the part around the collar with the HydroFreeze X Technology. I did this with the waistband on the shorts, just dampening a bit but not running them under the faucet so they were just barely damp around the waist. Similar to the shirt, I immediately felt the shorts get a bit cooler. This is a subtle effect, so don’t expect to feel like you’ve stuffed your shorts with ice or anything like that.

All I know is my split times for that run were pretty darn good, considering the heat and humidity. After my first mile I felt like my pace was faster than what I should be going since it was supposed to be a fairly easy run and not a speedwork run. However, my second mile was even faster but I still felt great. After that, I told myself I really needed to slow down some, which I did for my third mile. Then I started to think about some things.

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Still feeling great after running 3.5 miles in 30 minutes in 91 degree heat!

Sure, I was still sweaty but I was supposed to be sweaty; it was 91 degrees and sunny and I was running at a pretty decent pace. If I wasn’t sweating, I should be seriously concerned because that could mean I was over-heating and possibly headed toward heat exhaustion. Our bodies cool off by sweating and the more you sweat, the more efficient your body is at adapting to the heat and cooling itself down.

No article of clothing in the world is going to make you sweat considerably less, nor should it. It’s hard to say if I was sweating less because I was wearing Arctic Cool clothing or not. I’m not sure how I would even measure that. All I know is my shirt and shorts were just barely damp when I got home from my run, while my sports bra, underwear, and socks were all soaked from sweat.

If there’s one thing I do know for sure because I have proof of it, it’s that Arctic Cool clothing wicks sweat away like nothing else, so you won’t have to peel off a soaking wet shirt or shorts after a run! Arctic Cool claims “the technology actually moves moisture away from the skin and circulates it through the fabric, keeping you cooler, longer.” That’s not to say you won’t sweat when you wear their clothing, but at least for me it feels like I do stay cooler longer when I wear their shorts and shirts.

If you want to try Arctic Cool clothing for yourself, you can buy their products here:  Arctic Cool.com. They offer package bundles where you can order multiple products at a discounted price. Feel free to ask me any questions about their products!

Happy running!

Donna

 

 

 

 

Book Review- Run For Your Life: How to Run, Walk, and Move Without Pain or Injury and Achieve a Sense of Well-Being and Joy by Mark Cucuzzella, M.D. with Broughton Coburn

I first heard of Dr. Mark Cucuzzella on the Marathon Training Academy podcast, which I believe he’s been a guest on at least a couple of times. When I learned Dr. Cucuzzella had a book out, I knew I had to read it. In true form (at least based on what I heard of him on the podcast), Dr. Cucuzzella’s book is extremely thorough.

Run for Your Life is divided into three parts:  Before the Starting Line, The Body in Motion, and Running is for Everyone. Within each part are five to nine chapters. Including the Appendices, Acknowledgments, Notes, and Index, this book is 349 pages so it’s not a quick read. As you might guess, the first part of the book gives some background information behind running in general and the history of humans and running with a multitude of information about walking and the foot. The second part of the book, the real meat of the book, covers everything from nutrition, which Dr. Cucuzzella is a huge proponent of nutrition as medicine, to the importance of recovery in running, and the prevention of injuries. The third part of the book covers what an important place movement and exercise has for people of all ages and walks of life.

Going back to part one, Dr. Cucuzzella spends a huge amount of time covering sitting, walking, shoes, and the foot, which makes sense because modern humans spend so much time sitting and wearing shoes. I don’t think it’s news to most people that sitting for hours on end is bad for our health in general but many people may not realize there are other options out there. Dr. Cucuzzella gives several options to sitting for long periods such as working at a standing desk to the simplest but often over-looked idea of taking standing or walking breaks every thirty minutes. He also describes how he suffers from hallux valgus, a deformation of the big toe caused by repeatedly wearing shoes with a pointed toe box, and he describes in detail how he was able to correct this condition. No surprise that he’s a big proponent of minimalist shoes. There are also drills in the book specifically for strengthening your feet.

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Part two of the book begins with proper running form and includes drills for developing efficient running form. As I mentioned earlier, there is a large section devoted to nutrition including some recommended lab tests including basic ones and second-level tests for higher risk groups. In the section on recovery, Dr. Cucuzzella talks about how exercise can effect our hearts in a negative way if we don’t allow enough time for rest and mentions a couple of apps to measure heart rate variability (HRV), which is something not really talked about much.

There are some basic tips and general information in part two about running a marathon and racing in adverse conditions. One tip that many people may not realize is when you’re running in the heat, it’s a good idea to use sunscreen sparingly because it beads the sweat, which rolls off without evaporation but it’s the act of sweat being evaporated from your body that cools you. Dr. Cucuzzella also recommends some specific gear for running in the rain and/or cold weather. Another important section of part two is about the therapeutic mental benefits of running, something often over-looked by people especially those that aren’t runners. Part two ends with a discussion on some common running injuries and how to prevent them.

Part three begins with information specific for women and includes the full spectrum from running while pregnant to the benefits of running for menopausal women. Specific information related to children and running follows, then information about older people running. Dr. Cucuzzella dispels the myth (do people really still believe this?) that running is bad for your knees and joints with his notation of Paul Williams’ study at Lawrence Berkeley National Laboratory that found no increase in osteoarthritis or hip replacement even for runners who participate in multiple marathons a year. In fact, there are a multitude of references to the medical literature on the subject of running and exercise throughout this book if you’re the kind of person that “needs” to have scientific references for you to be properly informed.

In addition to a slew of scientific references, this book is filled with drills and exercises, either for warm-ups, for strengthening, or recovery. There is a website runforyourlifebook.com that includes a wealth of information. Under the resources tab, you can find videos on mobility and stability exercises as well as other things like kid-specific information and links to the Freedom’s Run Race in West Virginia that Dr. Cucuzzella is a co-director for. Finally, there are training plans for the 5k, half marathon, and marathon that seem pretty straight-forward for beginners or newish runners.

So, after all of that, what did I personally think of this book? Well, I think it’s an excellent tool for any newbie runner because of the wealth of knowledge included. A more seasoned runner can also benefit from reading this book, but they likely wouldn’t find much of the information new but perhaps good reminders of things they’ve heard before but had forgotten. I personally enjoyed this book and the way the information is presented.

Have you read Dr. Cucuzzella’s book? If so, what did you think? Do you think you would be interested in reading it if you haven’t read it?

Happy running!

Donna

 

 

 

 

 

Stuck in a Running Rut? Sick of Your Running Routes? Here are Some Suggestions.

If you run enough, sooner or later chances are pretty good you’ll grow tired of running past the same places over and over again. Getting stuck in a running rut can suck the joy out of running if you don’t do something to mix up your running routes, or at least it can for me. Last year I was struggling with this and I was in serious need of some new running routes. I felt like I was running the same paths and/or streets every week and I desperately needed some new places to run.

The funny thing is for years I would run my long run on the same exact path every single Saturday. I would tell my fellow runner co-workers how great this converted railway trail was and how much I liked running there. Fast-forward to present day and I would never choose to run there. I find it terribly boring and monotonous with pretty much the same scenery for miles on end.

Sure, this path is scenic to the newcomer, with trees on both sides and the occasional bridge over a small creek. There’s crushed gravel in parts, asphalt in parts, and packed dirt in other parts. What it’s lacking in is a change of scenery, though, since it was once a railway line and goes in a straight path through the woods. There are no turns, no curves even, just miles and miles of one straight path.

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Running in Hawaii. I could never get bored of this view!

I am somewhat a creature of habit, however, and I run all of my long runs on the same trail now, but there’s a ton of variety along this path. This is a greenway, so it’s asphalt for the most part, but there are large sections of wood (boardwalks, for lack of a better term) that go over wetlands and other water sections like creeks. There are also many twists and turns along the way, with one tunnel, and some hills to mix things up. The greenway goes along and through many different neighborhoods so you may see a wide variety of trees, flowers, ponds, houses, and the occasional road to cross (but not too many). In short, I never get bored of the scenery here plus there are often adorable dogs being walked along the way to brighten my run.

As I said earlier, though, I began to grow bored of the running routes I was running during the week and I started Exploring While Running and Fighting Boredom. I discovered entire neighborhoods that I previously never even knew existed, just by deciding to run somewhere and see what was there. Instead of running the neighborhoods around where I lived, I would change into my running clothes on my way out of work, stop at a place along the way home, and just park my car and start running. Sometimes this worked out, sometimes it didn’t but I learned a few things along the way.

One big thing I started doing that was really simple but I had never thought to do it before is open up Google maps, choose a neighborhood, search for greenways or trails, and figure out where they are in relation to the neighborhood. I’m lucky that we have miles and miles of greenways and other running/walking/cycling paths in the 20 mile radius between and around my home and work places, although unless you live in a particular neighborhood you may never even know that greenway exists unless you look it up like I did.

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Running a race in another state is a fun way to mix things up! This was taken in Utah.

I also do a Google search for running paths and include the city and state I want to run in. Inevitably what will come up includes greenways, routes from mapmyrun.com, traillink.com, and alltrails.com. Yelp also comes up, with links to greenways and parks. You do have to register with traillink but it’s free, with the option to upgrade for $29.99/year. You also have to register with alltrails.com if you do anything other than just a simple search, but again, it’s free for the basic plan and $29.99/year for pro. I don’t use either enough to warrant paying for the upgraded plans but the basic plans are really basic.

You can also search local running stores online whether you’ll be running in your area and want new places to run or will be running while on vacation. Sometimes if they do group runs, the routes and days/times will be on their calendar, but if not you can always give them a call and ask where they recommend for safe places to run. Another option is to try meetup.com where you can search for running groups. Click their sports & fitness box and go from there.

Sometimes you have to just think differently about your runs if you want to mix things up. Instead of running straight out your door and heading down the same way you always run, just make little changes like going right instead of left or straight instead of turning like you usually do. You can make as many or few of these changes along the route as you feel like that day. Just pay attention when you make changes so you don’t get lost!

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One of many beautiful trails near where I work!

You can also try running near your work place if you drive to work but don’t normally run near where you work. If you’re lucky enough to have showers at your work place, you have multiple options of when to run- before work, during your lunch break, or after work but before you drive home. If you don’t have showers at work, you’ll have to either make due with body wipes and deodorant (which you can possibly get by with during cool to cold months if you don’t sweat a lot) or run after work but before you drive home. Just be sure to bring a towel for your car seat (and another small one to dry off with before you get in your car).

If you have school-age children who are in after-school activities, you can even run near their school. Be sure to allow yourself plenty of time to drive there, run, and have a bit of a buffer before you pick them up. I’ve run during my daughter’s soccer and swim practices many times. This helps break up the monotony of not running in the same areas all the time plus gives you something productive to do rather than just blowing that time sitting around on your phone while they’re at practice.

What about you guys? Do you prefer to run the same routes every week or do you like to mix things up? If you do mix things up, what do you do to choose new running routes?

Happy running!

Donna