Chuckles

We ran 100 meter races today as a last hoorah for the season. I can't even begin to describe how horribly they went, but they were also incredibly fun. Thanks once again, girls. In keeping with the silly attitude of today's practice, vie compiled a couple of my favorite funny running quotes. Enjoy! "The faster you run the faster you're done." "If we were playing tag, you'd be it forever." "My mascara runs faster than you..." "It's rude to count people as you pass them... Out loud." "Running is a mental sport, and we're all insane!" "If it were easy it'd be called your mom." "My sport is your sport's punishment." "Will run for chocolate." "Running: Cheaper than therapy" "I overtrain so I can overeat!" "Kick assphalt" "Your pace or mine?" "Fast girls have good times." "The faster I get there, the faster I can start eating." "See Dick Run. See Jane Run Faster." "I bust mine so I can kick yours!" "Running: Cheaper than plastic surgery." "Athletes run. Everyone else just plays games." "Why are all these people following me?" "Endorphins: Runners' drug of choice" "I found my happy pace."

After the fact

In addition to being a good competitor, all runners must learn the graceful art of losing. No matter their talent level, even the best sometimes don't come out on top. On the days when asthma acts up, pneumonia clogs the lungs, a dog dies, or it's just a plain old terrible race, it's important to remember that the competition isn't just about winning-- it's also a test of personal character, and this character shows through very distinctly in times of failure. Truly embracing the sport of running means handling a loss with poise, control, and respect. When the inevitable second place comes, a true competitor is able to gracefully accept the results. I've seen every manner of failure, from the first seed girl who drops out of the race to the struggling first-year runner frustrated at being stuck in the back of the pack. I struggle with perpetual discontent at what i feel is inadequacy, so I personally understand the inclination to yell, cry, pout, or lash out. But running is about so much more than just the act of running; it's about the mentality, the challenges, the lessons learned, the progress made. I've had some wonderful examples of gracious athletes in my time to guide me through these aspects of the sport. One graduated a couple years ago but, in the time that I knew her, taught me how to separate the athletes I knew from the competitors I saw in races. In a race, the other girls are meant to be passed, but after the race is over, they become human beings again, with thoughts, feelings, and a desire to win just like everyone else. Though they may have been competition a few short minutes prior, across the finish line they are to be respected with a handshake and a congratulations, no matter if they beat me or not. The other role model is still on my team and reminds me constantly, through not only words but also actions, that runners must have a short memory. It's okay to be disappointed but dwelling on a poor race will not help anyone. She shows me how to conduct myself in all situations and I really look up to her. Through my experience and the lessons I've learned from these girls, I've constructed some rules for myself that help me keep my emotions in check in times of disappointment. 1) The finish line is in a public place, so remember that you are being watched. Tears, while sometimes inevitable, are better shed in your own room later that night. At the very least try to postpone the waterworks until the cool down. 2) Sportsmanship is not an option, it is a requirement. You will shake hands if necessary, congratulate your competitors, and look them in the eye while doing so. This is the bare minimum requirement. 3) Don't let people know you want to beat them. This general rule encourages me to remember that after the brace, we are no longer competitors. We are all human beings with the desire to win but we also have feelings, and being competitive outside of the race can lead to really catty, hurtful behavior. 4) No passive aggressiveness, and no silent treatment. Though you may want to just curl up in a ball or hip check that annoying girl for drafting off you and then passing you at the last moment, remember that the rules are different during the race. Going into it you accepted the stakes, and you must now accept the outcome. Snarkily taking anger out on others won't change it. 5) Don't be fake. People can tell if you're blowing smoke, and finish line congratulations should be real or shouldn't be said at all. 6) Don't make excuses for a bad race. If there was legitimately something wrong, it's fine to acknowledge, but constantly blaming others or the conditions ruins your credibility and makes you seem like a whiner. It's best to accept the honest truth that not all races are perfect and it's okay to accept your own shortcomings. 7) Most importantly, have a short memory. Take a lesson from each race, but otherwise don't let one failure bring you down. It's no good to dwell on something in the past; take the energy and put it towards something useful to improve future races. I hope that someday I can follow these rules as well as the girls I run with. Graceful competition is a much more productive and enjoyable experience than poor sportsmanship, and if we could all accept a bum race and move on, the running world would be a much brighter place. I'm making a personal commitment to have a better post-race attitude because, though often overlooked, what happens after the race is as important as what happens during it.

Go pro(tein)

Whether you're a recreational runner or an Olympic athlete you should never underestimate the power of protein. This simple chain of amino acids composes not only your muscles, but also the vast majority of the rest of your body tissues. This means that in addition to helping build strong, fast muscles, protein helps maintain the entire body including nails, hair, skin, and even organs. Athletes need to consciously intake enough protein to support their trAining, a fact often overshadowed by the sheer demand for carbs. In fact, much of the benefit of a workout can be lost if adequate protein is not provided to repair muscles. The guideline is to have a good source of protein with at least 5g within an hour of working out. This way, broken down muscles can rebuild stronger. Daily, an adequate protein intake is about 25 grams, an easy target if you know where to look. The obvious choices are meats. A serving of beef, pork, turkey, or chicken all contain at least 7g of protein and are very popular and easy to get into your diet. However, for those of us who are less prone to meat, beans and legumes are a greatvplace to start. A serving of most beans contains at least 5g of protein, a very respectable amount. In addition, quinoa, tofu, and eggs all pack a protein punch. Milk contains both protein and carbs and is thus a perfect drink for after a workout. Nuts, easily eaten as trail mix, are a protein powerhouse. There are many other adventurous options for the protein conscious runner, and you don't need to buy protein bars or special supplements to hit your target. If all else fails, however, or if you're simply looking for an easy way out, a protein powder such as provasil can be quickly mixed into drinks for a shot of protein. I'm currently trying this and will report back with results. The point is, no matter where it comes from, protein helps muscles rebuild and the body keep running strong. Keep an eye out to make sure you're getting enough of it to get the most out of practices and in turn perform well in races.

The first taste of summer

Running through the dense woods of northern Minnesota, I finally hit the groove I've been looking for.  Summer running is where I excel, mostly because I enjoy it.  Memorial day at the lake signified the beginning of one of my favorite seasons, especially the time off from competition and the opportunity to enjoy wholeheartedly the opportunity to run.  The cool gray skies hung low overhead as I trekked over the rolling hills and down the twisting gravel road away from my grandpa's cabins.  The birds had just begun their morning chatter when my mom and I set out for our usual six miles.  As the clouds lifted and light began to filter through the leaves and pine needles, gaining intensity with every minute, I felt my legs waking up with the world around me.  We started out slowly, relaxed, getting into the groove between scattered bits of conversation.  It was interesting-- neither of us felt the need to talk much, only to enjoy the sound of the other's footfalls and the light tap of residual water dropping from the trees above us.  Comfortably warm and finally in my stride, we hit the turnaround point and my mom told me to go my own pace on the way back.  We've done this for a long time now, where we run together until I break off to do a bit more speed.  She likes it that way, says she doesn't want to feel like she's holding me back.  And no matter what I say about liking a conversation pace, she pushes me to push myself for the last few miles to get some real training benefit.  With this in mind, I slowly broke away, lowered my arms, sprung a bit more on the balls of my feet, and tapped into my aggressive stride.  With each half mile or so I felt better and better, progressively getting faster until I reached almost race pace for the last quarter mile.  It felt amazing to accelerate through the woods, a long and sustained run but hard at the same time.  Most cabin-goers were still comfortably tucked in their beds, dead to the world but helplessly content while I experienced the thrill of strength.  It's always invigorating to run at those times, when nobody's up save for early forest life.  The fire came back to my belly as I encountered the excitement of feeling powerful.  The runs I went on this weekend brought back another dimension to my love of the sport.  The purity and vitality, the wholeness one feels when traipsing through the woods, achievable through strong running.  This was a tiny taste of summer running, just enough to make me greedy for more.

Memorial day

I apologize for the lack of posts, I will be out of town and wonderfully isolated, but am working on a post for when I get back and have enough Internet connection time to actually post! In the meantime, celebrate America!

Coming to a close

As the season comes to a close, I would like to take a moment to recognize the amazing girls I've been running with for so many months. Many of us have been together since cross country, but no matter the timeframe, you've all made trebling, tough training more than worth it. As our coach said today, we would not all be here if not for the support and companionship of the girls surrounding us. We began the year unsure of ourselves, stepping into the shoes of those who came before us and worrying that they may not fit. In the midst of that, theree were a couple ground-shaking changes to contend with that were neither predictable nor controllable, yet we managed to take each of the turns and adapt, ultimately succeeding beyond what we ever thought possible. Then, despite the adverse conditions in our second season, we persevered and made the best of each situation. The leadership of our captains and many others kept us focused and motivated, if only for the sake of dedication and discipline. Finally, we looked ahead to this final season together. Yes, I will have another year of high school sports, but this year's experience was unique and cannot be replicated after our seniors have moved on. Faced with the final stage of a finite time together, we have embraced both eachother and the sport for what they're worth, not letting fatigue or impatience wear us down. Though I will have finished my season by this time tomorrow, those who remain will have the chance to fully realize the potential they've been honing for the past three months. I wish them all the best as they wrap up one of the craziest, most awesome years. Girls, I am so blessed to know each and every one of you. You are amazing people with great hearts. You're willing to sacrifice both for yourselves and others, keep going when the going gets tough, and encourage eachother sincerely through the whole ordeal. Though we all have our good days and bad, you are always simply there, teammates, companions, and friends, which is all I ask. Getting to know you all has been one of the best things ever to have happened to me, and I thank God that you are all in my life. Thank you for making my runs worth running and my day so much brighter. Those leaving next year, I will sorely miss you and will be rooting for you in whatever you choose to pursue. Those who remain, I'm grateful and excited to have another year to share with you. It's going to be another wonderfully hectic year in an amazing journey, but for now, I'm content with where we've arrived. I hope you are too.

Rumor has it

There's a distinct running grapevine that I've experienced morer and more this year. It started with inter-cross country relationships in the fall and has evolved into a complex network of hearsay and gossip that is facilitated by the ample time we runners have to spread the word. When not out of breath from workouts, we are constantly talk. Often, this talk centers on fellow runners. I recently heard about a certain middle school boy who has blown the competition out of the water. I initially took this to mean he could run a sub-six minute mile, and was determinedly unimpressed. However, my brother kept saying he could run under five minutes. Yeah right. But today, running 150s on the track, I saw it first-hand. This kid was running at least 100 meters in front of the pack and continued to open the gap. As I head the times announces over the speakers my jaw literally dropped and I was so distracted I missed the start of my next sprint. But seriously, this kid was good. It's funny how this runners' line of gossip travels so quickly, but also that it is relatively accurate. My theory is that there is a lot of fact checking in a big group of runners flitting down the road. We are all subconsciously listening to eachother and unafraid to pupe up or butt into another conversation to out in our two cents. This provides for a bit of accountability and really cuts down on tall tales. Also, we're all really interested in the hearsay and want to get to the bottom of it... And the actual bottom of it, the reality-- not just sensational news. This intererst crosses grade boundaries, as illustrated by this impressive middle schooler; social boundaries, because we come from many different groups; and even school boundaries, seeing as many of us keep up to date on the high profile, competitive highschoolers from our conference and section. In all, the running community is much more than just a group of individuals sharing a hobby. We all become linked incidentally though this network of athletes.

Recipe roundup

I decided that today will be purely recipes and photos for your viewing pleasure. Try these out!

Oatmeal Cookies
*I will add one comment here-- these are THE BEST oatmeal cookies I've ever made.  Perfect texture, feel free to add as many or as few chocolate chips as you'd like.  I like a lot!

Ingredients
1 stick plus 3 tablespoons butter
3/4 cup dark brown sugar
3/4 cup granulated sugar
2 eggs
1 teaspoon vanilla
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/4 cups flour
2 cups instant oatmeal
1 cup chocolate chips (or more!)

Directions
Preheat over to 350 degrees.  Mash the butter and sugar with a fork or potato masher until smooth.  Mix in eggs, vanilla, baking soda, and salt, stirring until smooth.  Gently fold in the flour in two additions, mixing only until combined.  Add the oatmeal, stirring with a wooden spoon until combined into a soft and sticky dough.  Fold in the chocolate chips.  Roll dough into 1 inch balls and place on insulated cookie sheet (this helps for more even cooking) about two inches apart.  Bake for 9-11 minutes or until set.  The cook time varies depending on your texture preference.

Cranberry Almond Biscotti (courtesy Martha Stewart)

Ingredients

• 1 3/4 cups dried cherries
• 1/2 cup amaretto (almond-flavored liqueur), plus more if needed
• 3 cups all-purpose flour, plus more for work surface
• 2 teaspoons baking powder
• 1/2 teaspoon coarse salt
• 4 tablespoons (1/2 stick) unsalted butter, room temperature
• 1 cup granulated sugar
• 4 large eggs (3 whole, 1 lightly beaten)
• 2 teaspoons pure vanilla extract
• 3/4 cup whole blanched almonds, chopped
• 3 tablespoons coarse sanding sugar

Directions

1. Preheat oven to 325 degrees. Heat cherries and liqueur in a small saucepan over medium-low heat, stirring occasionally, until cherries have softened, about 8 minutes. Drain, reserving 2 tablespoons liquid. If liquid equals less than 2 tablespoons, add enough liqueur to make 2 tablespoons.
2. Sift together flour, baking powder, and salt into a bowl. Put butter and granulated sugar in the bowl of an electric mixer fitted with the paddle attachment; mix on medium speed until fluffy, about 2 minutes. Mix in 3 whole eggs, one at a time. Mix in reserved cherry liquid and the vanilla. Reduce speed to low, and gradually mix in flour mixture. Stir in cherries and almonds.
3. On a lightly floured surface, halve dough. Shape each half into a 12 1/2 by 2 1/2-inch log. Flatten logs to 1/2 inch thick. Transfer to a baking sheet lined with a parchment paper. Brush logs with beaten egg; sprinkle with the sanding sugar.
4. Bake 35 minutes, rotating sheets halfway through. Transfer to wire racks to cool, about 20 minutes. Reduce oven temperature to 300 degrees.
5. Cut each log on the diagonal into 16 to 18 pieces. Transfer pieces to racks, laying them on sides. Set racks on baking sheets. Bake 8 minutes; flip. Bake 8 minutes more. Let cool until crisp. Cookies can be stored in an airtight container at room temperature up to 1 week.

*If cranberries and almonds aren't your thing, you can add whatever you'd like!  I occasionally add peanut butter and coca powder for a chocolate-pb biscotti that goes great with hot chocolate!

Basic Whoopie Pies (Courtesy Food Network)

Ingredients

• 3 cups sugar
• 1 cup butter
• 4 eggs
• 1/2 cup oil
• 1 tablespoon vanilla extract
• 6 cups flour
• 2 cups unsweetened cocoa powder
• 1 teaspoon baking powder
• 1 1/2 tablespoons baking soda
• 1 teaspoon salt
• 3 cups milk
• Filling, recipe follows

Directions

Preheat oven to 350 degrees F.

In a large bowl of an electric mixer, beat the sugar, butter, and eggs together until well combined. Add the oil and vanilla and beat again.

In a separate bowl, combine all of the dry ingredients. Add half of the dry mixture to the egg mixture and beat or stir to blend. Add 1 1/2 cups milk and beat again. Add the remaining dry mixture and beat until incorporated. Add the remaining 1 1/2 cups milk and beat until blended.

With a large spoon, scoop out 32 circles of batter onto a baking sheet. Bake for 10 to 12 minutes. Let cool.

Spread filling onto 16 circles and place remaining circles on top, to make 16 Whoopie Pies.

Filling:

1 1/2 cups shortening

3 cups confectioners' sugar

1 1/3 cups marshmallow topping

Dash salt

1 teaspoon vanilla 

1/3 to 1/2 cup milk

In the bowl of an electric mixer, combine all ingredients except the milk and beat well. Add just enough milk to achieve a creamy consistency. Spread filling across cooled cookie circles.

Pump that iron!

As many runners know, iron is integral to performance. Iron deficiency and anemia can cause serious setbacks in training anywhere from pure fatigue to more serious injuries. Especially for women, getting enough iron is difficult. Runners need iron for training, but this is complicated by the striking motion which actually depletes iron further. As a result, athletes, especially runners, unknowingly lack the basic minerals to perform optimally. To help combat this problem, it is first suggested that runners take a blood test. Depending on the results, an iron supplement is suggested, however there are other supplements that can help increase low ferrenin levels, which is an underlying cause of iron deficiency. In addition, simple nutritional changes can help increase iron levels and absorption. Most basically, vitamin c helps iron absorption while calcium compromises it, so don't take both a calcium supplement and iron at the same time. Red meat is a good source of iron, though that's not really my deal. In stead, I've found that dried herbs such as thyme contain iron as well as beans, spinach, other leafy greens, fortified cereals, dried herbs such as thyme, and some interesting options such as whale (beluga, specifically). The overarching idea of running nutrition is to get enough of the right foods to fuel and repair the body, and iron is a big part of this. So next time you reach for a fuel food, consider making a choice to help boost your iron levels!

The very beginning

The seeds have sprouted! I didn't believe it myself when my mother told me to go out and check my garden, but low and behold there were tiny green sprouts in the exact rows I'd planted poking through the earth. They're just beginning on their precarious journey into the world and I know that when the day comes that I'm steaming my home grown carrots, I'll look back on this humble beginning and smile. It may seem excessively cheesy, but this small-scale representation of life is similar to running. They say that running is the best metaphor for life because you get out of it what you put into it, but I think it's much deeper than that. There are aspects of running that symbolize every part of life, and I'm going to take a moment to recount the beginning of my running and the lessons it mirrors in life. I began running one hot, dry day in Phoenix. We were on spring break as a family, reclining at the pool and hiking up desert mountains. Despite the fact that I'd been a dedicated theater member for three years, I was peer pressured into jointing track as well. Despite the relatively small time commitment of both activities and the fact that I was little more than a chorus member in the musical, the director told me I had to choose which was more important. Needless to say, I switched my allegiance to track, taking a gamble that it would be more fun, successful, and accommodating than the theater. As the first day of practice approached, my sister kept nagging me to get my basic stamina to the point where I could run two consecutive miles. My silent response was to think fat chance, but when I realized that I would be expected to actually run during practice, I consciously put off "getting in shape" hoping that lacing up my newbie tennis shoes and hitting the pavement would become more attractive. It didn't. Thus, on one of the last days of my vacation, I tentatively asked my mother to take me running. I can honestly say this was one of this biggest achievements of my life. Never having sustained an increase in heart rate for more than about five minutes, it took guts just to appeal to a dedicated runner to take me with her. Furthermore, when I felt ready to give up halfway through my almost twenty minute slog, I learned my first lesson in willpower. Feeling tired doesn't mean you give up. Fast forward three months to the end of summer. I had been dutifully running throughout the summer, not just because of dedication, but also because I genuinely liked the feel. There is a perception one gets from running that is unique; a part of everything in the landscape, ceaseless movement forward nonetheless kept me apart and able to observe the whole without filter. The beautiful exterior and the raw back streets, pristine landscapes and cramped cities, everything was open for exploration after I stepped into my running shoes. With the start of school, though, I was sad to lose this opportunity and unable to hop back into theater life. That's when my dad mentioned cross country. I had never heard of this sport where girls run over "hill and dale" but they sounded like exactly what I was looking for. The problem? I wasn't fast. My dad called the coach, much to my chagrin, but the resounding response was that the team welcomes all runners of any level, unlike almost every other sport out there. I signed up and reported to practice. From there, I made new friends. I was pushed so far out of my comfort zome of books, play practice, and math that I was forced to adapt to my environment and make it fun, which really wasn't difficult. At the end of the season, i was wanting more. ER pushed me into trying Nordic. The Nordic season cinched my affinity to the silent sports. Finally, I was seeing some tangible success and not just getting participation points. Since those first three seasons, it has been a whirl of practices, races, times, and community. It was a great twist of fate that pushed me into that first season, and I see the unpredictable opportunities of life reflected in the crazy journey vie taken to become a runner.

Next steps

The year is just about over. The season is coming to a close, as I mentioned before, and I have only one more meet before it's officially summer running time. Conference went well; it was actually a very fun race. As Molly pointed out, it didn't look like I was having fun, but it was enjoyable to feel so little pressure and be able to have only opportunity, no expectations. After the race I didn't feel as tired as I should have, as tired as after a cross country race, but either way it was a good experience. From here there is only one more race for me, either a JV race or the varsity relay race. I'm not going to be running sections but am excited to cheer on my teammates! It's an interesting position to be in, running either at the back of a faster pack or trying to push the pace in a slower pack. I often feel like I'm in limbo between being a real competitor and just tagging along for the fun of it. Which brings me back to my point from yesterday: running in college. I talked to my coach about it today and she told me about some of the different options. Obviously I'm not division one material, as that's for the people that can make state and do well there. I still don't know of any division two schools in existence, so those are completely out of the question as well. This brings me to division three. According to my coach, this form of college running allows runners to find a group of like minded people and sets up lasting friendships. The training is basically more mileage than high school running, but very doable. It provides an opportunity to be very competitive but also accommodates a broad range of intensity levels. She also mentioned other divisions that weren't as selective as D3, which include school that I have been looking at. My main goal if I ran in college would be to continue competing, running, and connecting with other runners because, quite frankly, they're often my favorite type of people. I used to think that college sports were only for the star athletes, but it's a great realization that there are still opportunities for the runners from the middle and back of the pack. My coach encouraged me to check out the programs available, and I would encourage everyone too! There's only one winner, but that doesn't mean the rest of us can't step up to the starting line.

The sweetest spot

Theree comes a time in any season that makes me ache. I cant describe the feeling accurately, but it's like a cavity opens up in my chest and I start wishing so badly for something unintelligible and unidentifiable. It may be described as nostalgia, but there's no real memory I'm yearning for. Rather, it's the expectation of something beautiful to cmme, the promise of contentment and happiness that seems so illusive. I have hit that sweet spot in track; races seem enjoyable, but only a shadow of the joy that should come with running. Right now, I have made the mental shift into summer, and there's no going back. I'm looking forward to solitary runs through the wooded park by my house, relaxed group runs over the hills fields at the park center, and lake runs complete with a post- workout dip in the water. But more than just these simple pleasures, there's the element of freedom that I cannot grasp until track and school are over. Oddly enough, this isn't killing my motivation to race. My race today seemed like a step towards liberation, the beginning of the last few bittersweet challenges to complete before rounding out a season and moving on to the next exciting thing. Maybe it's the weather, or the sudden taste of freedom I have after AP tests, or the promise of new life budding in my garden. Either way, I can't shake this feeling of the promise of what is to come. Hope is a crazy thing. Speaking of what is to come, though, the college question is close on the horizon. I'll have to decide where to go and what to do there, and college running is always a question. I'm pretty sure I won't be able to run really competitively, but a club or a d-three school would be really fun. I'm planning to research some different options and post on that, but with a meet lasting until nine tonight, I'm very tired. So... Until tomorrow, happy running!

Let it grow

In celebration of Mothers' Day, my mom and I worked out in the garden. I'm very new to the hobby, but it was paased down from my mother's mother, who learned from her German-Russian farming mother, who learned from her German farming mother, back through a matrimonial line probably dating back to the garden of Eden. In essence, this cultivation gene should be in my DNA, I just have yet to have attempt it. My mom knew I wanted to plant vegetables on my plot of land so she picked up an array of edible plants: carrots, peas, summer squash, herbs, tomatoes, peppers, and numerous leafy greens. The seeds are, at this moment, sitting under a layer of rich black dirt, nicely doused with water and in the company of numerous worms. They could even have rhizomes curiously breaking out of their seed coats, using the reserves of energy from their endosperm to germinate and eventually sprout tiny leaves. I'm so excited for the day when I see little baby plants poking out of the ground! I started researching gardening in an attempt to ensure I would measure up to the standards of my lineage. While poking around on the web, I found a site detailing the benefits of gardening. Who knew-- in addition to yielding beautiful and delicious crops, tending a garden is really healthy! Obviously getting some fresh air is good for anyone, as is the mental relaxation that comes with playing in the dirt, but there are far more benefits. Bending over the garden incorporates stretches almost akin to yoga, gently working the muscles withou having to take the time to sit down and stretch for a painstakingly boring period of time. Also, squatting can be a little bit of strength along with the weightlifting involved in moving a 40 pound bag of fortified soil from the shed to the distant vegetable patch. Overall this new hobby of mine is seeming better and better with every new aspect I learn about. I'll keep occasional updates on days such as this where I don't run. Also check out the updates to the site if you'd like and check back tomorrow for a great cupcake recipe! Until then, happy Mother's Day!

More or less?

Saturday running is officially my favorite. The conventional long run that comes on the weekends is always so relaxing. As the mikes melt by under my feet I feel the stress of the week falling away with every footfall. We went for our long run this morning at the nature reserve nearby, filled with rolling hills and soft paths to ease the stress on our legs. The run was also shorter than my recent long runs on account of the impending taper, thus my whole body feels slightly less worn down that it has lately. Running up the continuous hills, however, I noticed a difference in my stride. I know that during cross country I consciously changed my gait from low, smooth steps to more aggressive movements, but I never noticed that between the fall and springing had subconsciously switched back. Literally, I have some old pictures from races where I look like I'm speed walking. I attribute it to Nordic, since classic technique involves long and low movements to allow the body to almost fall forward. Running, on the other hand, requires mid-foot strikes and driven knees. Lately I've been running like I ski. Running form is a widely popular topic in the running community. The recent spike in barefoot running and natural shoes raises questions about the traditional function of shoes. Way back when, many people believed that shoes were meant to correct poor form. Neutral shoes were for people who didn't need corrections, while pronators and supinators bought shoes to encourage better motion. In the past few years, people have begun to favor shoes that allow the foot to move naturally-- often to the chagrin of other runners. Personally, I am of the opinion that traditional shoes with plenty of cushioning are the best bet. I am a tried and true Asics fan, and would never jeopardize my health to try the new fad, but am curious about the relative benefits of each style. Here's what I've learned: The natural craze: This includes minimalist shoes and completely barefoot running. Born to Run, a book about shoeless running, brought this option into the limelight and it has since taken hold. It's potential benefits include strengthening of the feet and leg muscles, possibly resulting in fewer injuries, and it encourages footfalls on the forefoot as opposed to heel strike. Critics say that minimalist shoes, and especially barefoot running, are impractical and dangerous because of human adaptation to shoes and the lack of support, cushioning, and stability. It also seems like it would just plain hurt. Traditional running shoes: these include all the basic brands and styles, anywhere from extra cushioning to a neutral lightweight shoe. Typically accepted as the expected running footwear, these shoes have been popular throughout the history of running, albeit in different forms (movies such as Across the Tracks feature high performance runners in Converse-- classy stuff). Benefits are the ability of shoes to correct and supplement the feet and are commonly accepted by the running community. Some, however, argue that allowing shoes to supplement feet weakens them and will ultimately lead to more injury. The third way: Sorry for the shout out to Tony Blair, but I wasn't exactly sure how to categorize this novel footwear. Somewhere between a minimalist shoe and a traditional running shoe, they do away with much of the heel structure and cushioning and focus on the forefoot. Newtons popularized this method, claiming that it encouraged a more natural stride while not compromising the traditional benefits of a full fledged shoe. Many people swear by them and believe they can help both form and speed, but others aren't able to make the switch to primarily toe running. I personally tried them once and didn't like the change they affected in my stride or the calf soreness that came with it, but I can see how different runners would really like them. In all, the shoe issue has not been resolved and will continue to be the focus of debates. I, for one, will stick to traditional shoes, but I hope this discussion gave a bit of enlightenment on the subject as a whole!

Surprise surprise!

Some days are just terrible.  Some days just rock.  Others are terrible and then suddenly, unexpectedly, start to rock.  Today was that kind of day.  It was hot, I had yet another AP test, and I was not at all excited to race.  In fact, walking up the five steps to the community center for testing left me out of  breath and awakened my legs to their utter exhaustion.  I don't think it's the running, I think my body is just breaking down from all the taxation it's experienced.  Nonetheless, I boarded the bus to the meet and dutifully cheered on all my lovely ladies until it was time to warm up.  Now, sitting in the warm sun and reminiscing about past and potential summers, feeling far away from any sense of competition, and completely content to just sit on the turf soaking up some vitamin D is not conducive to any desire to race.  In fact, by the time of my warm up, I just wanted to melt into the long grass and assimilate with the sun-worshiping blades of grass, forget about the world around me, and go into a complacent coma.  This didn't end up happening, though, and I suddenly found myself near the starting line conversing with a sweet older woman and the girls from our competing teams.  The woman herself would have made my day; she was so sweet and complimentary of the dedication of the two milers, telling us that it was "such a healthy race!"  Well, it doesn't feel so healthy sometimes, but I wasn't going to rain on her parade.  In addition, as one team walked up to check in, I recognized a girl I've raced with consistently for the past couple of years.  She's always been slightly faster than I am, and I love racing with her because she's dependable for pacing.  We said hi, talked a bit about our seasons, and compared goals for the day.  It was really cool to see how tentative friendships can form in the midst of competition.  Even more inspiring, however, was our interaction at the starting line.  In the midst of the mayhem, I heard her ask her teammate to pray.  I felt an inclination to join in, so I asked if my teammate and I could.  She said a quick graceful but unadorned prayer and ewe began our race.  It was such a small event but nonetheless felt very inspiring.  All these seeds of kindness and connection growing in the garden of a hectic life.

The race itself went well, too.  We ran consistent splits and had respectable times coming in first and second.  It was even slightly fun, except for the body check aimed my way on the third lap.  The real success, though, came after I got home from the meet.  I was in the midst of folding some flour into a batter when I saw my phone light up.  My coach's name was on the screen, so I quick tucked the phone under my chin and continued folding while I listened to see what she had to say.

I MADE CONFERENCE!!!

This isn't a huge deal in the grand scope of successful high school runners, but I am completely psyched seeing as I had no expectation of making it.  It was a distant goal tucked in the back of my mind, not allowed to the forefront for fear of disappointment.  But what do you know, fortune smiled and I get to run (at the back of the pack) in the conference race.  And I couldn't be more excited.

I feel like I've been saying this constantly, but every time I feel on the brink of a complete breakdown, some occurrence or series of events helps me get through the next phase of the journey.  These weeks have been hectic and challenging, but then a day like today comes along and reminds me that people look for a silver lining because, usually, there is one.  For me, it's come in the form of running, baking, and the lovely people that keep me going.

Green thumbs up

Yet another activity to add to my plate: gardening. Ive been thinking about it for s while now, wanting to start a small vegetable patch from whence to harvest some crisp, fresh ingredients. Finally, I have begun to put my plan into action. It all began when I was looking around my fridge for some cauliflower. I wanted to make this really tasty looking vegetable primavera with cauliflower, broccoli, zucchini, and a number of fresh herbs. I already have home grown basil, cilantro, and rosemary available as the fruits of my mother's labor, and the thought of being able to cook with my own raw vegetables as well was enticing. I put the idea on the back burner, however, and buckled down to prepare for these few overwhelming weeks. After my calculus test today, however, I was in dire need of decompression, and the open air, methodical prospect of gardening seemed to glow on the horizon until I finally surrendered and began to plan my assault on nature. Yes, this will be a violent attempt by someone with distinctively non-green thumbs to finagle something edible out of the ground, I am sure, but can I really be faulted for wanting to try my hand at yet another distinctively domestic but very alluring, therapeutic pastimes? I think not. So, we'll see how this endeavor ends up, but no matter the outcome, it has already been worth the excitement of planning where to place my tomatoes, cucumbers, and squash. And if all else fails, Cub foods is always there to catch my fall. On another note, today's run was a bit uncomfortable. Not because we were going fast, seeing as the relaxed lope for an easy 3 miles was very easy due to the meet tomorrow. It was painful because I had a bowl of cookie n cream ice cream before practice. I should have learned my lesson by now, but I really cant have ice cream before I run-- it messes with my stomach and I cramp up after about thirty seconds of jogging. Not good. Tomorrow, I'll have to remember not to jeopardize my race with any impromptu snacks too close to when I run. I'm psyched for the two mile, and am hoping to get around 12:40. I should get some sleep to prepare for a long day, but I'll check back in with an update on my race tomorrow. Happy running, and sleeping!

Short and sweet

Sixteen minutes. That was the total duration of today's run. While I was not particularly inclined to do more, this pleasant surprise has me curious and slightly concerned. While I understand the need to taper, I didn't expect it to come this soon, but I guess that's part of the track season. Really only about eight weeks long, it comes short and sweet, like one of those butterscotch hard candies that once on the tongue dissolve within moments no matter how much you try to savor it. In the end, it's impossible to prolong the taste, and it's better that way; too much of the intense sweetness would just sour the taste. This is how I've been feeling about track. It is truly exhausting to always want something more, feel the need to be better, but to have no ability to reach the goal I'm aiming for. This is also what I love, a challenge like none other, but trying too hard for too long breaks me down. At this point, with a breakthrough cross country season and two more seasons of pouring my heart into just about everything, there is not much left to give. This is as it should be, but it tells me that the end had better be in sight. Despite this, I am conflicted over the sudden taper. Maybe I'm used to just pounding out more miles to get faster, and maybe this period of rest will really help me cut time. Maybe I need a couple days to muster up the intensity I need to round out this final season. I hope so, and am looking forward to seeing what happens. On another note, my blog is coming along fabulously! Thank you all for reading, especially my supportive and lovely teammates. I couldn't ask for better competitors and friends. As we approach 400 viewers (woohoo!)I wanted to take just a moment to acknowledge your support. So once again, thank you thank you thank you for supporting my somewhat nerdy endeavor. It's been really fun and very good for me, and I look forward to continuing. With that, I will conclude, seeing as I need my rest for the terrible trifecta to come.

Payback time

Finally, the week is here!  Everything I've been working towards for the past couple months comes to a head in these next couple days: AP tests, finals, and the last opportunity to get a bid in time for conference.  The last one is a stretch, but with the season coming to a close, this is the time I've been waiting oh-so-patiently for.  During our workout today, that was my focus.  We set out today for a warm-up run, knowing about the 200s, 100, and 1200 we were in for.  Oddly, however, I was excited to tackle both some speed and race pace intervals.

The warm-up not only prepared me physically, but I felt that I also was able to mentally bring in my focus.  My new favorite position during warm-ups is to hang at the back of the pack.  Letting the conversation drift back to me, settling in and letting the girls pull me along, not having to talk but being able to chime in-- that is my form of relaxation.  With occasional snippets of interaction to break up short periods of meditation, I was able to move past the schoolwork and stress and gain a drive to work hard to tackle the next thing on my plate.  I guess that's one reason I love running:  it helps me compartmentalize and gives me a break from existing solely in my mind.

That was another refreshing thing about today, the way this run was almost out of body.  I finally gained an escape from the complex tangle of my overstretched thoughts.  With calculus and the Cold War and poetic devices all battling for supremacy, it was liberating to focus merely on the movement of my feet and the position of my arms, completely removed from the world of the intellectuals.  During our 200s I felt the wind hit me as I turned the curve and welcomed it rather than resisted.  It felt raw and inscrutable, contrary to how my life has felt for the last couple weeks.

In all, it was a successful workout.  But more than that, it helped relieve some of the stress I've been under.  And, as of now, I feel that my preparation for this week is adequate.  All that's left is to see how well I can perform, and I'm curious and excited to finally complete the trials I've been working towards.

In celebration of reaching the cusp of completion, I made chocolate peanut butter cookie bars!  Here's the recipe!

Ingredients (Courtesy Sugary Sweets)

• 1 cup butter, softened

• 3/4 cup brown sugar

• 1 cup sugar

• 2 eggs

• 2 Tbsp milk

• 2 tsp vanilla extract

• 2 cup flour

• 1/2 cup dark chocolate cocoa powder

• 1 tsp baking soda

• 1/2 tsp salt

• 15 oz peanut butter morsels, divided

• 1 cup Reese's pieces candies

Instructions
Beat butter and sugars for 3 minutes. Add eggs, milk and vanilla. Add in flour, cocoa, baking soda and salt. Mix completely. Fold in 10 oz peanut butter chips and Reese's pieces candy.
Spread dough (with fingertips) into a large cookie sheet. Bake in a 375 degree oven for 18-20 minutes. Remove and cool. Cut into 24 bars.
Melt remaining peanut butter chips according to package directions (I used the microwave at 30 second intervals). Put melted chips into a ziploc sandwich bag, snip off the corner and drizzle over cooled cookie bars. Allow to set, about 15 minutes. Enjoy!

New and improved!

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Feelin' good

In the midst of any trial, there is always some respite. Even in the depths of disappointment or the challenge of constant stress, there always seems to be a saving grace that can take the edge off the lowest point. Mine came today. Lately, it's felt like life is a stream of stress and frustration, be it with mediocre races or the pressure of performing in other areas, especially school. Today, however, was my own personal timeout. It was the calm before the storm, so to speak, but it was enough to give me the energy to make it through a high stakes week. To begin with, I took two subject tests, effective eliminating a fraction of the testing I'm in for. After that, however, the real fun started. It began with a lovely 7.5 mile run, which, I'm proud to report, took merely 59 minutes and 49 seconds. This included the two mile "warm up" that I did with my dad, after which I just continued running. I was going to try to run with music, but 30 seconds into the first song I pulled out my headphones and just embraced the day. It was a beautiful 55 degrees and overcast, perfect running weather. I didn't feel like I was pushing the pace but I did feel strong, and just kept running. It was amazing, one of those times when the sidewalk squares flit below my feet and the predictable sounds of suburban life feel comforting as opposed to stifling. My mind wandered aimlessly and I relaxed into a removed tranquility that only dissipated after I'd gotten into a hot shower. Post-run, I buckled down and did a bit of homework, though even this seemed relaxing in stead of laborious; getting responsibilities out of the way takes pressure off my shoulders and allows me to breathe a bit easier. Finally, I settled down to make some chocolate cupcakes with salted Carmel buttercream, which were pretty dang tasty and very therapeutic (picture and recipe to come!). Later, I spent the night with my sister and her friend from college who are finally home! I didn't know how much I missed her, but laughing with her throughout the night reminded me of how much I love having her around. So, even with all these looming challenges, I will sleep well tonight knowing that even in the most strenuous times there can be joy. I often think of a relatively famous family in the area that consists of several phenomenal runners and feel a pang of envy. However, with the support and love I got from mine today in my tests, my run, and the company we enjoyed, I am completely happy with the family vie got. More than happy, I know I'm completely blessed. I think family plays a much more important role in our success than we expect, and this includes running. Though having a family that trains intensively and is competitive may seem like the best option, I really appreciate having one slightly removed from the running community. They place no additional pressure on me and merely serve to support me. I have coaches, teammates, and running role models already. What I really need is the respite of unconditional love that a family can provide so readily in order to continue pouring so much effort into everything I do.

Let the games begin!

I was challenged today. Literally, Mac told me she was challenging me to create and effective training plan for anyone hoping to drop some time. Well, I'm always up for a little competition, so I am now working on a training plan to help a new runner begin running and eventually racing. While I'm far from a coach, or even really knowing how to initiate training, I do know a couple things about cutting down time. My first step is going to be to create a base from which one can work up mileage and intensity. This will probably start at about 35 minute runs daily and work up to 45-50, with a longer run on Saturdays. Then, those 45-50 minute runs will become his easier days, which will be interspersed with lactate threshold work, with a bit of speed. Finally, we will begin more emphasis on speed in order to really cut down on time. I'm surenthis is by no means the best plan, but I'll do some research and see how it goes! I'm very excited! In the meantime, I'm very very proud of my teammates! Both Mac and Bridgit got seasonal bests this week, and everyone seems to be bonding like sodium and chlorine (hehe). Especially on the distance team, we seem to get to know eachother almost too intimately. Because of our closeness, it really is exciting for me personally to see all my girls do well. It's been a cold, late night however, so I'm going to sign off with the promise of a more comprehensive post tomorrow. Until then, sweet dreams and happy running, or better yet, happy dreams of sweet running!

Hot and bothered

No, I'm not talking about some steamy romance. Sorry to disappoint, but this post will not be about anything remotely risqué, unless you count hot and sweaty running, which I, personally, do not. I just wanted to put that out there before anyone felt the need to avert their eyes or quickly navigate away from this page. In fact, please don't, because this is actually some pretty interesting stuff. We had a meet today, and lately it's really been heating up. And I mean the Minnesota kind of heating up: hot and humid, like sitting in a greenhouse with barely vaporized water huddled around the skin and gripping to hair, causing unmanageable and unsightly frizz. In addition, the air seems to stick in my lungs whenever I start to breathe heavily. In all, it's just the gross continuous dampness that drives me crazy. In this icky air, I was blessed with the joy of running another two mile. That may seem sarcastic, and the wording is a bit strong, but I'm dead serious. As the meet rolled on, the warmth sapped a bit of my drive, but standing at the starting line I actually felt very content because at that point it was up to me. I psych myself out during shorter events, excusing my poor performance with the fact that I'm made for distance. Come the two mile, though, I have no excuse, and it's oddly liberating. I won't go into detail, but today didn't end as I'd hoped. My pacing was terrible, but the good thing is that I have no one to blame but myself and can walk away a little smarter about the art of racing. However, I became curious about the effect heat can have on runners because of the wide spectrum of results I heard about during this warm weather. What I found was really quite interesting. First, and maybe obviously, running in the heat is hard. But not only does it just feel worse, the body actually has to work harder to get the same output. This is the biology of the matter: typically, a human sweats to lose heat through evaporation and also pumps blood to the skin to cool it off as the body temperature rises (hence the super attractive exercise flush). The conundrum, though, is that that same blood must go to the muscles to deliver oxygen, and when the muscles are contracting, they produce heat. This means that exercising in the heat provides a challenge for the body in that it has to pump blood both to the muscles and out to the skin. Heart rate in hot weather can get much higher for the same level of running, merely due to the change in temperature. Sweat also complicates matters because both ions and water are lost, both of which are necessary in order to work out. Calorie expenditures can also go up in the heat, along with heart rate. All of these complications can prove detrimental to a run, or more gravely, a race. In order to combat the potential negatives of running in the heat, there are a few base tricks of the trade. First, don't wait to hydrate. This is probably the most common mistake, especially for me. I rarely drink more than two cups of water on a given school day, but in reality we need about eight. And don't postpone your fluids until ten minutes before running, whereupon you gulp down six cups that proceed to slosh in your belly; in addition to being ineffective, this is just plain uncomfortable. Also, drink throughout your workout, especially if it's long. If this just isn't your style, weigh yourself before and after a hot run and drink about a cup of water for every half pound you lose. Finally, recognize the signs of heat related illness and STOP RUNNING if you experience them. Check your heart rate, your sweat output, and stay in tune with your body. If your heart rate gets about 80% of your maximum (which is 220-your age), back off. If you stop sweating and either get clammy or hot and dry, you may be suffering from heat stroke, so stop running. The basic rule is to make sure you have enough ions and water to get you through a hot run. Because, as they say, there is no bad weather, just bad preparation.

Biker girl

Almost everyone's been there before. The girls are out on a run, talking, laughing, bonding, and you're sitting in the training room as the sprinters fill up their ice bags, waiting to be poked, prodded, wrapped, and consoled. Yes, you think you're injured. For weeks, the pain in your (fill in the blank) has been bothering you, but the denial prevented you from taking the necessary precautions. You though if you just ran through it, refused to allow it to manifest itself in your training and consciousness, it would silently slip away due to lack of attention. However, this was not the case. Then, as it got worse, you began to take pain killers to get through the increasingly long miles, hoping to just make it through the next meet and then you'd allow yourself a break. Yet somehow the days kept running together, the break never came, and the pain kept worsening, until the day that you literally couldn't run any more. At that point, you had passed the time of no return weeks ago and were substantially injured-- a cowpoke weeks in a boot and a long, slow period of recovery are on the agenda and you're asking yourself what went wrong. Having been there myself, I can tell you what went wrong: you siding listen. The allure of dropping time and staying with the team trumped the logical rest days you should have taken, the cross training days that were so necessary but so unattractive. But, as the girls on my team continue to identify debilitating injuries, I decided to post a quick warning against training to the point of no return. To prevent injury, I take a multivitamin, calcium, do calf raises and hip flexer strength, and cross train. One day a week without running has kept me injury free. Also, running on grass is a huge help. Once you feel the pangs of an injury, buy new shoes IMMEDIATELY. Chances are this will nip the problem in the bud. If not, ice, ice, ice. Don't press the injury. Go see the trainer and get some preventative strength exercises. Start to cross train. All these options allow you to keep training, which is the ultimate goal! I know how it feels to be biker girl, and though you may not want to separate from the team for even a day, think of it as a day of being biker girl as opposed to two months. Believe me, I've been there, and preventative care is much easier than recovery. If you are injured, though, keep your head on straight. I know that I personally had an emotional crisis during my period of injury-- there were tears, short tempers, and feelings of isolation. However, in the face of an injury, you really do learn to love the sport. So, in short, I am just saying that as athletes we must recognize the risks and benefits of our actions. Staying uninjured is the basis for success, but proper recovery is also necessary and beneficial to later success. Keep running, but run smart so that you can do what you love!