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May 8

hills
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Dear Hills

As I said yesterday, I’m taking my runs off the sidewalks and to the greenways. The one positive thing (or negative, depending on how you look at it), is I’m always running some type of hill. Sure, they aren’t as bad as the hills in Seattle or San Francisco, but sometimes they really do suck. During my 8 mile hilly run today, I mentally wrote a letter telling the hills just what I thought of them. I’d like to share it…

Dear Hills,

Hills, I love you. I hate you. And I respect you. I love you because when I’m effortlessly bounding down you, you make me feel like I’m a Kenyan. Incredibly fast and incredibly efficient. I hate you because when you present me with an arduous climb, you remind me that I’m not the Kenyan I previously thought. Instead I’m slow and not nearly as strong as I once thought. And I respect you because even though from afar, you make me think holy sh**, when we met face to face, I realize you aren’t that bad. In fact, hills, you really do remind me of life. Amazing when it’s easy, crappy when it’s hard, and a constant reminder that even though it may look insurmountable, it is totally doable. I’m a stronger person because of you.

Love,

A soon to be much faster runner ;)

Happy Trails and Happy Running!

Tracie

Running Update: 8 hilly miles today and now off to restaurant club with my girlfriends. Stats are here.

May 7

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City Running

This week I’ve decided I’m leaving city running behind. I can’t do the slanted sidewalks, the traffic or the stoplights anymore. Yesterday, my coach mentioned to me that as we progress into this next training cycle, I get off the sidewalks. Honestly, I think that’s one of the best ideas I’ve heard in a long time.

Why? Well because I’m a creature of habit. I run the same routes on the same side of the road, all the time. Sure, I can switch it up but then I run into the problem of stoplights and traffic. Fartlek workouts in downtown are the worst idea ever! Lately I’ve been taking my runs out to the Raleigh greenway or Umstead Park and I really do love it. I love the challenge of the hills, and I love that there is no stopping unless I decide I need to stop for whatever reason. The fact that there are no distractions allow me to focus and at the same time, allow my mind wander. Since there are no cars, I don’t have to worry about careless drivers.

City running, you’ve been great for so long but I’m ready to move on. I think my running is ready for something new.

Happy Trails and Happy Running,

Tracie

Running Update: Today was my first workout since my injury. I had a fartlek run of 8×1 minute repeats with 1 minute rest. I have to admit, the hills were challenging but I was super stoked to keep the pace right around 6:00/min. Two intervals were even faster. I did a 3 mile cool down slightly faster than 8:00 min/mile. After the intervals, that seemed like a pretty easy pace to me. My warm up mile is here and my intervals are here.

May 6

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Possibility

I recently read this on Seth Godin’s blog, and it really resonated with me. For quite a while now, I think I’ve been unable to reach my running potential because I’ve been good at running. I’ve avoided the opportunities that bring possibility and in the end, it has led to failure. The time has where I realize that in order to move forward, I have to do something differently. Yes, I am a decent runner but I know I still have something to prove.

Competence vs. Possibility by Seth Godin:

As we get more experienced, we get better, more competent, more able to do our thing.

And it’s easy to fall in love with that competence, to appreciate it and protect it. The pitfall? We close ourselves off from possibility.

Possibility, innovation, art–these are endeavors that not only bring the whiff of failure, they also require us to do something we’re not proven to be good at. After all, if we were so good at it that the outcome was assured, there’d be no sense of possibility.

We often stop surprising ourselves (and the market) not because we’re no good anymore, but because we are good. So good that we avoid opportunities that bring possibility.

Happy Trails & Happy Running,

Tracie

Running Update: Today I realized just how incredibly tired I am. I have been going on 5-6 hours of sleep for over a week now and it’s finally catching up with me. In addition to that, it’s Mario’s birthday and I really didn’t have much time to run. Coming home from work today, I decided not to run and take a nap instead. But then the sun came out and I got a short burst of energy. 3 miles later and a 6:52 mile, I was feeling much happier. I’d stil like to be in bed my 9:00 tonight. Stats are here.

May 5

1 Comment

Spinal Erectors and Running

I don’t remember where I first heard about the spinal erector muscle group, but I do remember thinking I have weak spinal erectors. I had no knowledge about these muscles but they sounded pretty important. Fast forward a few months and the more I in tune with my body I become, the more I realize my left back muscles are not as strong as my right back muscles. Perhaps weak spinal erectors??

Leslie Truex:

The erector spinae is comprised of a group of muscles and tendons that run the length of and support the spine. They work with abdominal muscles to help support the torso, and they should be strengthened in conjunction with ab exercises. In fact, according to Spine-Health.com, trying to develop strong abs but ignoring the back can increase your risk of back injury.

The way I understand it is spinal erectors keep your spine straight. With regards to my running, as I pick up the mileage and subsequently become more tired, my weak left side stops engaging as it should and my right side takes over. In my non-expert opinion, this has contributed to my many injuries. In fact, because I’ve been running consistently for about a month now, I can feel my left side starting to disengage and my right side take over. As much as I wanted to do an easy run today, I decided not to and worked solely on stretching and strengthening my back. There are a few good exercises here and here.

I think because my long run yesterday was a little on the fast side and I’ve been running almost everyday for a month, I’m going to go easy this week. My body is starting to tell me that it needs a little break (and variety).

Happy Trails & Happy Running,

Tracie

And completely unrelated, here are some pictures from the birthday festivities last night. Check out the cake!

Thanks Emily for the cake!!

Thanks Emily for the cake!!

 

With my fabulous sister, who along with my parents, made an amazing video using pictures of me from when I was a baby until now.

With my fabulous sister, who along with my parents, made an amazing video using pictures of me from when I was a baby until now.

 

Best friends since kindergarten

Best friends since kindergarten

With Mari, Baby Ravi, and Emily

With Mari, Baby Ravi, and Emily

 

 

 

May 4

Running & Head Position

One of the reasons I like running at the American Tobacco Trail  is I don’t have to watch out for potholes, uneven sidewalks, or speeding cars. I’m not worried about tripping or falling on my face which allows me to focus on looking ahead. While I was running this morning, I noticed how much more efficient I felt when I was looking straight ahead as opposed to down at the ground. Everything just seemed to flow more smoothly. It got me thinking about head position. How much is looking down at the ground affecting my running form? Does it even affect it at all?

Posetech.com:

The head position is a crucial point in making the muscular system of the whole body engaged in a specific way, which could be more or less efficient and balanced depending on the head position orientation. Therefore, as a consequence, the movement of the body could be more or less balanced and efficient, as well.

Balance. The head position can affect balance.

And then I found this quirky video demonstrating the importance of proper head alignment while running:

 

I love the accents… Here’s to looking ahead ;)

Happy Trails & Happy Running,

Tracie

Running Update: Amazing run this morning. 10 speedy miles to start out my day. I’m really happy with how I’m feeling and the speed I still have, even though I haven’t done any real workouts. The 6:53 mile made me happy. Stats are here. And now it’s off to the birthday festivities… Celebrating 30 years with friends and family. :)

 

May 3

Group Runs

Tomorrow I’m running with a group. This is new terrain for me but I am excited. I am excited because it will help to keep me engaged. It will help me to enjoy the run and it will challenge me in a new way. Running isn’t always about pushing yourself. Sometimes it’s about helping one another.

together

 

Happy Trails & Happy Running,

Tracie

May 2

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9 Comments

Thankful

I want to take one night to write about something that is completely unrelated to running, health, fitness or nutrition. I want to take this one blog entry to say how thankful I am for my fabulous friends, family, students, and of course my husband. They have all made this birthday the best ever.

Today at work, I realized that event though my students may drive me crazy, they really do love me. I had several birthday cakes, homemade cookies, cards, notes, and even a gift card to the local veggie juice bar. I received one of the most heartfelt notes from student who told me how much he appreciated how loving and happy I always am. And that’s why I call  you Mama T-Rod, he said. Liz, the owner of the juice bar, gave me the gift of a delicious Hulk it Up with an extra shot of wheatgrass for free and I received the sweetest messages from my friends. Mario has gone above and beyond to make this birthday extra special and I look forward to celebrating Saturday night with my parents, my sister, and the best friends ever. I love birthdays. :)

Thank you everyone for the birthday love! Here is to an exciting new decade!

A delicious cake from Katherine

A delicious cake from Katherine… one of several homemade cakes today. 

 

Birthday messages left on my computer

Birthday messages left on my computer

 

Awesome birthday note

Awesome birthday note

 

Detox after too much cake at school

Detox after too much cake at school

 

I've been waiting 5 months to eat sweet potato fries!

I’ve been waiting 5 months to eat sweet potato fries!

Chocolate mousse

Chocolate mousse. Must run A LOT this weekend. 

 

 

Happy Trails and Happy Running,

Tracie

 

 

 

May 1

30 birthday
9 Comments

Runners in their 30s

Tomorrow I turn 30 years old. Some people fear this age, but I am super excited. In addition to the birthday festivities, I am looking forward to entering a new era. A new era in my life and of course, a new era in my running.

I’ve always heard that women runners peak in their 30s. I’m not sure where the science is to prove this, but I like the idea. It means I still have hope. In looking at the top 20 finishers in the London 2012 Marathon, 14 were over the age of 30. And Irina Mikitenko from Germany, who finished 14th, was 40 years old at the time. This makes me realize 10 years is a long time and A LOT can happen in 10 years.

If it is true – that women distance runners peak in their 30s – I have a few guesses as to why. First, your time is very limited. Every workout matters and if you need to get to a meeting on time, you better run a little faster. :) Second, how many things have you experienced in your 30+ years of life? I’m thinking quite a few and therefore, you have a mental toughness that younger 20 something year olds don’t quite get. And perhaps the  biggest reason, at least for me, is experience. I feel like if there were a checklist of all the missteps runners should take before they hang up their running shoes, I coud check off 90% of them. I’ve run a lot and I’ve learned a lot. Although they have been hard and not always fun lessons to learn, I’m thankful for every single one of them. It’s because of these lessons and these experiences that I will eventually be the runner I know I can be.

Here is to a new decade!

Happy Trails & Happy Running,

Tracie

Running Update: Ran with run club tonight. I went out for 4 easy miles beforehand and ended up doing another 4 with the girls. I’m going super easy and short tomorrow. Stats are here and here.

Apr 30

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Living to 100+

One of my goals in life is to reach the triple digits. I want to live to see 100 and thanks to one of my students, I now have a better idea of how to accomplish this. Eat lots of veggies, daily activity, relax, socialize, and engage in meaningful activity.

If you have 20 minutes, watch this TED video. My favorite is the 104 year old lady lifting weights, riding her bike, and cruising down the freeway.

 

 

Enjoy!

Happy Trails & Happy Running,

Tracie

Running Update: I didn’t go as slow as I wanted to this afternoon but I did go slower than I normally would. have.  An average pace of 8:23 instead of 8:30. I’m working on the easy runs. Stats are here.

Apr 29

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Cortisol

As my running is going better that I could have expected, I find myself starting to push a little harder on my runs. Today I know I went faster than a typical easy Monday run. Therefore, tomorrow’s run will be a goal pace of 8:30-8:45/mile.

One thing that I am doing in order to stay off the injured list (in addition to lots of  yoga poses and strength training) is paying closer attention to my diet. And all of these food documentaries we have been watching just reaffirm the power of fruits and veggies. I am getting a little stricter with my vegetable intake because I know it helps with my recovery and performance. I want to take care of my body and I need to give it the fuel it needs.

One thing I have been reading about is cortisol. Cortisol is a hormone that is produced in response to stress. Over trained endurance athletes (like myself) can experience elevated levels of cortisol and this isn’t necessarily a good thing.

First Endurance: 

Cortisol, known as the regulator of immune response, is a hormone controlled by the adrenal cortex. This powerful hormone is also known as an adrenalcorticol hormone, a glucocorticoid and hydrocortisone or simply cortisone. Cortisol has a catabolic (muscle breakdown) effect on tissue and is associated with a decrease in anabolic (muscle growth) hormones like IGF-1 and GH. Thus reducing levels of cortisol is ideal for an athlete to achieve tissue growth and positive adaptations to exercise training. Playing many different roles in the body, cortisol can have a negative impact on sleep, mood, sex drive, bone health, ligament health, cardiovascular health and athletic performance, potentially causing fatigue and inflammation.

As I was running home tonight, I was thinking to myself, What can I eat for dinner that will help keep my cortisol levels down? Well luckily there are quite a few options that I just happen to have in my kitchen. Green leafy vegetables, in particular those high in vitamin K, whole grains, and lean protein are all good options to keep your cortisol levels down. My dinner tonight consisted of spinach, kale, bell peppers, carrots, tomatoes, smoked salmon and quinoa. In addition, my afternoon snack was a kale, apple, celery, cucumber, and lemon veggie juice. So yummy!

I think my cortisol levels are feeling pretty low this evening.

Happy  Trails & Happy Running,

Tracie

Running stats from today are here. Seven miles at a comfortable pace, although a little on the quick side. Tomorrow will be slower. And how do you like the pic of our breakfast yesterday morning? Delicious veggie juice ;)

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