We (Chicago Endurance Sports) hosted an easy run last night as part of the half marathon training program for the Miami Half in January. We decided to run the course through the Lincoln Park Zoo in Chicago and through the Lights Festival because it was rainy and damp and we knew there wouldn't be a large crowd to navigate through. And it is fun and FREE!
What was going to be a nasty run in the damp, icky rain turned out to be a holiday treat! There were ice sculptors, lights and even the animals came out to wave to us.
It was a night to remember for sure. And a lesson learned...the best runs usually come in the worst packages. Some of my favorite runs have been in the worst weather conditions or on those days where I haven't felt very much like running.
Happy running holidays...
Coach Jenny
Showing posts with label running. Show all posts
Showing posts with label running. Show all posts
Thursday, December 21, 2006
Sunday, December 10, 2006
The Magic Rock
I had the pleasure of running with Anna Saturday morning during our long run for the Chicago Endurance Sports Winter Warriors Program. The team is training for the Miami Half Marathon and we got a break with weather that was sunny and in the 30s! Anything above 30 in the Chicago winters is a gift.
Anyway, back to Anna. It was a special morning for her. It was her wedding day...and she chose to share it with her running buddies. Anna ran her first half marathon with CES back in March, when the team traveled to the Valley of Gold Half in Tucson, Arizona ( a John Bingham Racing event).
On that trip, I hosted a hike in the Catalina Mountains the day before the race to see the sites, work off a little pre-race gitters AND show them the rock where John proposed to me. When we got to the Magic Rock, I told the story of how he carried the ring in his pocket until he got to this rock and sat me on it and bent down on one knee and proposed. All the girls in the group began rubbing the rock (the single girls, that is) for good luck and we all giggled.
Well, I am happy to report Anna got engaged to Seth, husband seven weeks after rubbing that rock and there are two other girls in that group that are in relationships. Happy wedding day Anna and Seth!
I believe in Karma. And now I believe in that Magic Rock!
Happy Trails,
Coach Jenny
Anyway, back to Anna. It was a special morning for her. It was her wedding day...and she chose to share it with her running buddies. Anna ran her first half marathon with CES back in March, when the team traveled to the Valley of Gold Half in Tucson, Arizona ( a John Bingham Racing event).
On that trip, I hosted a hike in the Catalina Mountains the day before the race to see the sites, work off a little pre-race gitters AND show them the rock where John proposed to me. When we got to the Magic Rock, I told the story of how he carried the ring in his pocket until he got to this rock and sat me on it and bent down on one knee and proposed. All the girls in the group began rubbing the rock (the single girls, that is) for good luck and we all giggled.
Well, I am happy to report Anna got engaged to Seth, husband seven weeks after rubbing that rock and there are two other girls in that group that are in relationships. Happy wedding day Anna and Seth!
I believe in Karma. And now I believe in that Magic Rock!
Happy Trails,
Coach Jenny
Friday, December 08, 2006
Spitfire
This is a little embarassing to write, but thought it might be useful information. Last night I was setting out running gadgets and winter clothes for my next long run and found a keychain canister of Spitfire which I used for safety when walking our dog Bear and on some runs. Spitfire is a handy device you can carry with you and sprays pepper spray in the case of an assault.
Curiosity got the best of me and I started to push the button just to see if it still worked (dumb). Well, it worked and it worked on ME! Let me tell you it is not fun at all and would really have an affect on someone coming a little too close to you! I had it everywere. It was in my eyes, my sinuses, and I was sneezing and crying for hours.
So, if you ever wondered if pepper spray works, it does folks. Just make sure to try it outside and spray it away from yourself.
Happy Trails,
Coach Jenny
Curiosity got the best of me and I started to push the button just to see if it still worked (dumb). Well, it worked and it worked on ME! Let me tell you it is not fun at all and would really have an affect on someone coming a little too close to you! I had it everywere. It was in my eyes, my sinuses, and I was sneezing and crying for hours.
So, if you ever wondered if pepper spray works, it does folks. Just make sure to try it outside and spray it away from yourself.
Happy Trails,
Coach Jenny
Thursday, December 07, 2006
Running on Ice
Well, we came home from North Carolina to wind chills below zero and snow and ice. Although I love running on treadmills in the winter, I really need to get my butt outside and run to prepare for the Antarctica Marathon in February. The course could have anything from ankle deep mud to snow ice and sleet. It is unusual, but I have perfect training grounds for this race.
I am using Nike Air Pegasus Clima-Fit shoes as they offer a more durable sole for traction and have water resistant properties which help keep my feet warm and dry. I also use a product called Yak Trax which easily slip on my shoes and provide more traction in the snow and ice. If you run in the snow and ice, these tools make a big difference in safety.
Some things I've found to be helpful when training through the winter are...
-If it is cold and challenging terrain, take it easy and run slower. The conditions are not suitable for setting personal records or getting in that speed workout. I always run my speed on a treadmill when it drops below 35 degrees. It is less risky in injuring something and provides a better quality workout too.
-I shorten my stride and keep my feet lower to the ground to prevent slipping and falling.
-I wear reflective clothing, flashing lights and a headlamp in the dark to make sure I am visible and can see where I am headed.
-I keep my body relaxed when running on ice and snow as my natural tendency is to tighten up. This can cause your hips and inner and outer thighs to be sore and become tight post run. Plus, if I am tight running over that stuff, I am a higher risk for falling.
-I always take a hot shower before a long run and use a foam roller to warm and loosen my muscles before heading out in the cold. In temperatures colder than 30, I wear a pair of tights as a first layer and windproof shell pants over them to keep my legs warm. Keeping your legs warm will reduce the risk of injury by keeping the legs warm.
These tips have kept me running through the cold Chicago Winters safely and successfully. Even when I would rather be in watching Ellen on a treadmill.
Run Safely...
Happy Trails,
Coach Jenny
I am using Nike Air Pegasus Clima-Fit shoes as they offer a more durable sole for traction and have water resistant properties which help keep my feet warm and dry. I also use a product called Yak Trax which easily slip on my shoes and provide more traction in the snow and ice. If you run in the snow and ice, these tools make a big difference in safety.
Some things I've found to be helpful when training through the winter are...
-If it is cold and challenging terrain, take it easy and run slower. The conditions are not suitable for setting personal records or getting in that speed workout. I always run my speed on a treadmill when it drops below 35 degrees. It is less risky in injuring something and provides a better quality workout too.
-I shorten my stride and keep my feet lower to the ground to prevent slipping and falling.
-I wear reflective clothing, flashing lights and a headlamp in the dark to make sure I am visible and can see where I am headed.
-I keep my body relaxed when running on ice and snow as my natural tendency is to tighten up. This can cause your hips and inner and outer thighs to be sore and become tight post run. Plus, if I am tight running over that stuff, I am a higher risk for falling.
-I always take a hot shower before a long run and use a foam roller to warm and loosen my muscles before heading out in the cold. In temperatures colder than 30, I wear a pair of tights as a first layer and windproof shell pants over them to keep my legs warm. Keeping your legs warm will reduce the risk of injury by keeping the legs warm.
These tips have kept me running through the cold Chicago Winters safely and successfully. Even when I would rather be in watching Ellen on a treadmill.
Run Safely...
Happy Trails,
Coach Jenny
Tuesday, December 05, 2006
Victory Junction Run
We are just back from a truly amazing event weekend. We were in Randleman, North Carolina for the Innaugural Victory Junction Half Marathon Run. An event to benefit the Victory Junction Gang Camp. The Victory Junction Gang Camp enriches the lives of children with chronic medical conditions or serious illnesses by providing life-changing camping experiences that are exciting, fun, and empowering, in a safe and medically sound environment. The Camp was founded by NASCAR driver Kyle Petty and his wife Pattie, in honor of their son Adam.
The Camp is operated purely on donations of kind people like the runners in this event. The Camp is run on the spirit of life. From the Camp Staff to the volunteers that come from all over the world, it is a truly inspirational and special Camp. More than 700 runners toed the line on race morning, running a challenging yet rewarding half marathon course. Plus, they all got a "high-five" at the finish from Kyle and Pattie Petty!
I had tears in my eyes most of the day. Not because I was sad, but because the generosity of the human spirit is far greater than we can all imagine. We raised over $65,000 this year and I am sure we will double that next year.
Victory Junction Run
Happy Trails,
Coach Jenny
Tuesday, November 28, 2006
Training Through the Cycles of (a Girl's) Life
Okay guys, this post is geared to the girls. Sorry, I will post one for guys soon. Maybe cool running gadgets or something like that.
Every month, about 5-7 days prior to my cycle starting, running gets really hard. My breathing is more labored, I sometimes feel like I have never run before and my legs are like lead. I had one of those runs today as I am in the ZONE, as I like to call it. So, I thought I would share.
Magically, when the PMS Zone is over it is like something out of Harry Potter movie, the spell breaks and I can run and train again almost effortlessly.
The wizard in me decided one season to begin to track the changes day to day. I wrote down every workout how I felt, where I was in my cycle and began to notice a trend. There was no need for scientific data, it was all right there in front of me.
My heart rates were 10 beats or higher in runs during the 5-7 days prior to menstruation [PMS] and would drop to normal rates once I began to menstruate.
My breathing was more labored both in easy runs and hard or long runs during PMS and much easier during menstruation and the rest of the cycle.
My motivation to train was lowered during PMS and found it more challenging to get the runs in.
I was much more fatigued during PMS and slept and napped more often.
From a dietary standpoint, I bet you’ll be surprised to find out I craved sweets during PMS too.
The following tips are just a few ways to take advantage of the cycles of training and improve performance.
• Monitor your cycle and keep track of your strong and efficient phases as well as your more challenging times of the month.
Include heart rate, effort levels (perceived), mood, motivation levels, speed, distance, climate and diet habits. Review it and familiarize yourself with the high and low periods of your cycle.
• Plug your cycle dates into your daily planning system or training schedule. It will be easier to better plan and adapt effort levels and intensities week to week, and even plan races around the highs and lows. At the very least, you will know when to expect the more challenging days of the month.
• If possible, try to schedule your “key” training sessions during the stronger times of your cycle. Cut back or ease up effort levels during the challenging and symptomatic phases of your cycle. This could mean running your long runs a little slower, or running an easy run instead of a scheduled hard run.
• If your motivation runs low, schedule runs with a friend. In most cases, you will run if you plan it ahead of time and they will keep you motivated.
• PMS symptoms have been linked to poor dietary habits and low levels of magnesium, which affects blood sugar levels and hormonal metabolism. Include foods rich in magnesium, B-Complex and calcium in your diet [dairy, green leafy veggies, whole grains, nuts, fish, beans are just a few]
• Maintaining a fuel and activity log (online) can be very useful in tracking the quality going in (food) and the quantity going out (running). Free online logs like www.FitDay.com allow you to enter your daily activity as well as your fuel day to day and analyze the balance. This is a great way to make small changes that will make a great difference in your performance.
• Although some women go as far as adjusting their cycles to match their strong days of the month (typically days 9-12 and 17-20) with hormones, it is best to check with your doctor before doing so.
• About one-third of all Olympic gold medals were won during menstruation. Two-thirds were won one week after cessation of menstruation. That proves it. It is not a burden, but rather a part of our cycle that allows us to excel. If you are scheduled to have your cycle on race day be prepared. There are plenty of fanny packs to carry products. You can also tape it to the back of your race number. In an emergency, stop at the medical station as they will have a supply of feminine products.
• Take care of yourself nutritionally, use Tylenol 8-hour for pain during the race (safest pain medication for endurance athletes) and go into the race with an open mind. You just may have the race of your life!
Every month, about 5-7 days prior to my cycle starting, running gets really hard. My breathing is more labored, I sometimes feel like I have never run before and my legs are like lead. I had one of those runs today as I am in the ZONE, as I like to call it. So, I thought I would share.
Magically, when the PMS Zone is over it is like something out of Harry Potter movie, the spell breaks and I can run and train again almost effortlessly.
The wizard in me decided one season to begin to track the changes day to day. I wrote down every workout how I felt, where I was in my cycle and began to notice a trend. There was no need for scientific data, it was all right there in front of me.
My heart rates were 10 beats or higher in runs during the 5-7 days prior to menstruation [PMS] and would drop to normal rates once I began to menstruate.
My breathing was more labored both in easy runs and hard or long runs during PMS and much easier during menstruation and the rest of the cycle.
My motivation to train was lowered during PMS and found it more challenging to get the runs in.
I was much more fatigued during PMS and slept and napped more often.
From a dietary standpoint, I bet you’ll be surprised to find out I craved sweets during PMS too.
The following tips are just a few ways to take advantage of the cycles of training and improve performance.
• Monitor your cycle and keep track of your strong and efficient phases as well as your more challenging times of the month.
Include heart rate, effort levels (perceived), mood, motivation levels, speed, distance, climate and diet habits. Review it and familiarize yourself with the high and low periods of your cycle.
• Plug your cycle dates into your daily planning system or training schedule. It will be easier to better plan and adapt effort levels and intensities week to week, and even plan races around the highs and lows. At the very least, you will know when to expect the more challenging days of the month.
• If possible, try to schedule your “key” training sessions during the stronger times of your cycle. Cut back or ease up effort levels during the challenging and symptomatic phases of your cycle. This could mean running your long runs a little slower, or running an easy run instead of a scheduled hard run.
• If your motivation runs low, schedule runs with a friend. In most cases, you will run if you plan it ahead of time and they will keep you motivated.
• PMS symptoms have been linked to poor dietary habits and low levels of magnesium, which affects blood sugar levels and hormonal metabolism. Include foods rich in magnesium, B-Complex and calcium in your diet [dairy, green leafy veggies, whole grains, nuts, fish, beans are just a few]
• Maintaining a fuel and activity log (online) can be very useful in tracking the quality going in (food) and the quantity going out (running). Free online logs like www.FitDay.com allow you to enter your daily activity as well as your fuel day to day and analyze the balance. This is a great way to make small changes that will make a great difference in your performance.
• Although some women go as far as adjusting their cycles to match their strong days of the month (typically days 9-12 and 17-20) with hormones, it is best to check with your doctor before doing so.
• About one-third of all Olympic gold medals were won during menstruation. Two-thirds were won one week after cessation of menstruation. That proves it. It is not a burden, but rather a part of our cycle that allows us to excel. If you are scheduled to have your cycle on race day be prepared. There are plenty of fanny packs to carry products. You can also tape it to the back of your race number. In an emergency, stop at the medical station as they will have a supply of feminine products.
• Take care of yourself nutritionally, use Tylenol 8-hour for pain during the race (safest pain medication for endurance athletes) and go into the race with an open mind. You just may have the race of your life!
Sunday, November 26, 2006
Home Sweet Home
It has been a few weeks since my last post. I've been enjoying being home and off the road for a bit. We travel again this week to the inaugural Victory Junction Gang Run, a half marathon we created with Kyle Petty (and family) to benefit the Victory Junction Camp.
I am currently training for the Antarctica Half Marathon in February and a marathon in Tierra del Fuego (the End of the World) in March. It is a two-week expedition that include two marathons, kayaking with whales and a lot of sightseeing. A once in a lifetime trip. John and I are crew for the expedition and love the journey. It is truly the closest thing to the moon we will ever see.
The marathon is very hilly, on a dirt road and can be very, very very cold and windy or mild and very, very, very muddy. Once I raced it with hip deep snow in areas. The second time we ran through ankle deep mud. Running the Antarctica Marathon is like a box of chocolates...You never know what you are going to get.
I am training on trails, hill work on a treadmill and lots of strength training. It feels good to be back in training mode. Especially after a full week of holiday mode.
Happy Trails,
Coach Jenny
Friday, November 10, 2006
Eating My Words...
I believe in karma, good and well, not-so-good. I was interviewed today by a reporter in Austin, Texas on running through the winter. We had a great chat about tips and tools runners can use to train through the challenging winter days. At one point she asked about what to do about the cold days, "because down here it gets can be 40-45 and rainy - hypothermia weather". I answered her with a few tips and then told her that in Chicago, that would be a warm welcome. After all, we train on single degree days and below zero wind chills.
Well, not 30 minutes later I headed out the door to do my long run along the Chicago Lakefront path. About 3 miles into a 10 miler, the wind picked up (25-30 mph), it started pouring rain and guess what, it was 40 degrees! I was chilled to the bone and all I kept thinking was I wish I had that reporters number to tell her about how much I suffered. I am sure she would get a kick out of it especially because I made light of that weather.
To be honest, a run in 35-40 degrees and rain is far worse than running in 15-25 degrees and dry or even snow. It chills you to the bone. As they say "be careful what you wish for" as I was handed a full dose of humble pie today.
It was a good reminder of what is ahead this winter. I tip my hat to all the runners in Austin, Texas.
Happy Trails,
Coach Jenny
Well, not 30 minutes later I headed out the door to do my long run along the Chicago Lakefront path. About 3 miles into a 10 miler, the wind picked up (25-30 mph), it started pouring rain and guess what, it was 40 degrees! I was chilled to the bone and all I kept thinking was I wish I had that reporters number to tell her about how much I suffered. I am sure she would get a kick out of it especially because I made light of that weather.
To be honest, a run in 35-40 degrees and rain is far worse than running in 15-25 degrees and dry or even snow. It chills you to the bone. As they say "be careful what you wish for" as I was handed a full dose of humble pie today.
It was a good reminder of what is ahead this winter. I tip my hat to all the runners in Austin, Texas.
Happy Trails,
Coach Jenny
Saturday, October 14, 2006
Marathon Month
October is a busy time for marathoners. You can find a marathon every week of the month, anywhere in the world. The long summer days allow for a perfect training season and the cool fall mornings set the stage for perfect marathon weather.
Today is the last long run for the LaSalle Bank Chicago Marathon group I coach in Chicago (Chicago Endurance Sports). Their bodies are fit and their minds anxious. It has been rewarding watching them progress and grow stronger through the season. They are ready to rumble...
The week before a marathon is a special time in a runners life. Pre-race week is a time when nerves set in no matter how many you've run and when you begin to question what to wear, what to eat and whether you've trained hard enough. I always have nightmares the week before a marathon. I get lost on the course, end up on the fifth floor of Macy's and have to cab it back to the marathon course.
Nerves, nightmares and anxious thoughts are all part of the journey folks. Especially for first timers because you are about to set sail on a journey you've never known. Like many firsts, it is the fear of the unknown that really fuels the energy. Whenever I get nervous pre-race, I think of time when I was really nervous and how it turned out in the end. Like racing Eco-Challenge, Borneo. It was my first expedition length adventure race (8-10 days) and it was being held in the jungles of Malaysia where "leeches" and "snakes" vacation. I heard so many stories about leeches I was a basket-case pre-race. But in the end, the fear of the leech was much worse than the reality.
You know you can run a long way because you did it in training. You know you are prepared because you witnessed your body adapt to the training week to week. And you know you are going to look good in that finish line photo!
It helps to take a look at the marathon course and break the distance up into smaller, more digestible pieces. Get familiar with where you will run. Go with what you know this week. Stick to similar meals, hydration and race day habits.
Race day is about celebration. Whether you are going for a better finish time or reaching for your first marathon medal, enjoy the journey because it will be over before you know it.
Run strong...
Coach Jenny
Today is the last long run for the LaSalle Bank Chicago Marathon group I coach in Chicago (Chicago Endurance Sports). Their bodies are fit and their minds anxious. It has been rewarding watching them progress and grow stronger through the season. They are ready to rumble...
The week before a marathon is a special time in a runners life. Pre-race week is a time when nerves set in no matter how many you've run and when you begin to question what to wear, what to eat and whether you've trained hard enough. I always have nightmares the week before a marathon. I get lost on the course, end up on the fifth floor of Macy's and have to cab it back to the marathon course.
Nerves, nightmares and anxious thoughts are all part of the journey folks. Especially for first timers because you are about to set sail on a journey you've never known. Like many firsts, it is the fear of the unknown that really fuels the energy. Whenever I get nervous pre-race, I think of time when I was really nervous and how it turned out in the end. Like racing Eco-Challenge, Borneo. It was my first expedition length adventure race (8-10 days) and it was being held in the jungles of Malaysia where "leeches" and "snakes" vacation. I heard so many stories about leeches I was a basket-case pre-race. But in the end, the fear of the leech was much worse than the reality.
You know you can run a long way because you did it in training. You know you are prepared because you witnessed your body adapt to the training week to week. And you know you are going to look good in that finish line photo!
It helps to take a look at the marathon course and break the distance up into smaller, more digestible pieces. Get familiar with where you will run. Go with what you know this week. Stick to similar meals, hydration and race day habits.
Race day is about celebration. Whether you are going for a better finish time or reaching for your first marathon medal, enjoy the journey because it will be over before you know it.
Run strong...
Coach Jenny
Tuesday, October 03, 2006
Garmin Forerunner GPS Watch
Holy cow I love my life. I was recently asked to test drive the new Garmin Forerunner GPS watch. It is the coolest running toy and a great motivator. Especially if you are into numbers.
The Garmin Forerunner links to the satellites and measures your speed and distance from above. No more driving in the car and measuring how far you went. No more pacing problems. The Forerunner gives you your pace while you run so there is no way to run too fast. Well, unless you just run too fast!
There is also a feature that is allows you to train against a "buddy". You set the pace for the buddy and keep up to it while you run. A great way to motivate yourself on those grueling gray days.
It is very easy to use and even downloads your data to your computer. For those that are into mapping features, you can even see your course on a satellite map!
It is on the top of my favorite things list and a great present for a runner or walker.
Happy Trails,
Coach Jenny
The Garmin Forerunner links to the satellites and measures your speed and distance from above. No more driving in the car and measuring how far you went. No more pacing problems. The Forerunner gives you your pace while you run so there is no way to run too fast. Well, unless you just run too fast!
There is also a feature that is allows you to train against a "buddy". You set the pace for the buddy and keep up to it while you run. A great way to motivate yourself on those grueling gray days.
It is very easy to use and even downloads your data to your computer. For those that are into mapping features, you can even see your course on a satellite map!
It is on the top of my favorite things list and a great present for a runner or walker.
Happy Trails,
Coach Jenny
Thursday, September 28, 2006
What Shall I Wear?
What to wear on those cool fall runs? I go through this every fall. In fact, it is my favorite time of year. The leaves show their brilliant colors, the crisp, cool days and the quest for the perfect caramel apple.
I have been running for years. You would think I would have this process down. Not true. Every fall, I have to figure out what to wear, how much or too little to wear on those crisp fall runs. I typically start out with too many layers fearing I will be cold then spend the entire run shedding layers. By the time I am finished, I have so many layers of clothing wrapped around my body I can't even move! I typically get it down to an outfit by the fourth or fifth cool run.
I try to follow these tips when figuring out what to wear on those cool fall runs...
-You should feel "chilled" at the start of your run. If you are toasty warm, you have too many layers on and will over heat.
-Dress for 15-20F degrees warmer than it is. If it is 40 degrees, dress for 55-60 degrees. That will allow for your increase in body temperature when running.
-Fall running clothes are cute and fun to shop for. When you buy something new, give an old piece away. Otherwise, you will end up spending all your time deciding which shirt or tights to wear rather than running in them!
Happy Trails,
Coach Jenny
I have been running for years. You would think I would have this process down. Not true. Every fall, I have to figure out what to wear, how much or too little to wear on those crisp fall runs. I typically start out with too many layers fearing I will be cold then spend the entire run shedding layers. By the time I am finished, I have so many layers of clothing wrapped around my body I can't even move! I typically get it down to an outfit by the fourth or fifth cool run.
I try to follow these tips when figuring out what to wear on those cool fall runs...
-You should feel "chilled" at the start of your run. If you are toasty warm, you have too many layers on and will over heat.
-Dress for 15-20F degrees warmer than it is. If it is 40 degrees, dress for 55-60 degrees. That will allow for your increase in body temperature when running.
-Fall running clothes are cute and fun to shop for. When you buy something new, give an old piece away. Otherwise, you will end up spending all your time deciding which shirt or tights to wear rather than running in them!
Happy Trails,
Coach Jenny
Monday, September 25, 2006
Two Out of Three Ain't Bad...
Well, just arrived home from Toronto. John and I were in town for the Scotiabank Toronto Waterfront Marathon. I spoke at the Expo Friday and Saturday and had plans to run the half marathon Sunday.
One of my goals this season was to run three half marathons instead of one marathon. I thought that would be realistic since my base is not very strong this fall. I ran the Disneyland Half last weekend. I was going for the Scotiabank this weekend and conclude with the new Rock n Roll San Jose in October.
I woke up Sunday morning feeling as if I got hit by a semi-truck. So, needless to say I did not run. I've learned the hard way in life that running through illness does not turn out very well in the end. Plus, my photo finish always looks awful...
San Jose is the next stop. Keeping my head high and putting one foot in front of the other.
Coach Jenny
One of my goals this season was to run three half marathons instead of one marathon. I thought that would be realistic since my base is not very strong this fall. I ran the Disneyland Half last weekend. I was going for the Scotiabank this weekend and conclude with the new Rock n Roll San Jose in October.
I woke up Sunday morning feeling as if I got hit by a semi-truck. So, needless to say I did not run. I've learned the hard way in life that running through illness does not turn out very well in the end. Plus, my photo finish always looks awful...
San Jose is the next stop. Keeping my head high and putting one foot in front of the other.
Coach Jenny
Sunday, September 17, 2006
The Happiest Race on Earth...
I have very fond memories of Disneyworld. My mom and dad would load the three kids in the van at 2am and drive straight through from Chicago to Orlando. We called it Disney or BUST! We wouldn't be three miles down the road when one of us would ask "how much farther is it?" I am sure we drove our parents crazy with the Sound of Music eight-track playing over and over. We could NOT wait to explore the wonderful world of Disney.
When they created the first Walt Disney World Marathon in 1994, I think I was one of the first people to register! It is a great way for an adult to have as much fun as a kid for a weekend. That was more than 10 years ago and the Disney people keep creating wonderful races.
John and I were invited to speak at the Inaugural DisneyLAND Half Marathon this weekend in Anaheim, CA. I have been counting the days until this event, and although my training has been less than optimal, I ran it at an easy pace and had a ball on the course. It is the only race where you can dress up like a character for the weekend and not have people look at you funny. You can bet this running girl has a new pair of golden ears...
The Disneyland Half Marathon is a very well organized event with loads of music and entertainment. We ran through all the theme parks, down the Santa Ana Trail by the river, through the scenic streets of Anaheim with mountains in the distance and around the bases in the Anaheim Angels MLB Team. All that and a high-five from Mickey and Minnie and the finish.
What is better than that?
Coach Jenny
When they created the first Walt Disney World Marathon in 1994, I think I was one of the first people to register! It is a great way for an adult to have as much fun as a kid for a weekend. That was more than 10 years ago and the Disney people keep creating wonderful races.
John and I were invited to speak at the Inaugural DisneyLAND Half Marathon this weekend in Anaheim, CA. I have been counting the days until this event, and although my training has been less than optimal, I ran it at an easy pace and had a ball on the course. It is the only race where you can dress up like a character for the weekend and not have people look at you funny. You can bet this running girl has a new pair of golden ears...
The Disneyland Half Marathon is a very well organized event with loads of music and entertainment. We ran through all the theme parks, down the Santa Ana Trail by the river, through the scenic streets of Anaheim with mountains in the distance and around the bases in the Anaheim Angels MLB Team. All that and a high-five from Mickey and Minnie and the finish.
What is better than that?
Coach Jenny
Tuesday, September 12, 2006
Back in the Saddle Again
Well, it was a tough run this morning. Although I have been running pretty regularly lately, I think the emotional turmoil is taking a toll. I felt like I was running with a 80-pound backpack on...
It confirms that when we run, we do so with our body, our mind and our spirit. All of which must work together to move us efficiently forward. I knew it would be a tough run, but by the end I felt much better. Sometimes the hardest runs are the most rewarding in the end.
Coach Jenny
It confirms that when we run, we do so with our body, our mind and our spirit. All of which must work together to move us efficiently forward. I knew it would be a tough run, but by the end I felt much better. Sometimes the hardest runs are the most rewarding in the end.
Coach Jenny
Monday, September 11, 2006
A Girl's Best Friend
Saturday we had one last walk with BEAR, our 16-year old dog. Bear was an 8-pound black poodle-shitzu mix and loved to run and fetch. He earned his name because his spirit was as big as a Bear.
He had a great life and was my best buddy. He studied with me in college, rode in my backpack and cheered on runners, and even beat a greyhound dog in the local Bark in the Park 5K. He was even assistant Crew with John when I raced a 24-hour solo adventure race in the UP. He put in a lot of miles with a lot of friends and will be missed greatly.
I plan on hosting a Hike in Bear's memory in the fall. He use to be the herding dog for my Hike Like a Girl clinics and would always make sure everyone front to back of the pack was safe.
The timing on this couldn't have been any worse, but I believe my father is going for daily walks with Bear somewhere over the rainbow.
As for me, my running life has been on hold for awhile and been in what I refer to as "maintenance" mode. I feel a challenge coming on soon. I am not sure what that means, but I will keep you posted.
Happy Trails,
Coach Jenny
Saturday, September 02, 2006
This Run is for You Dad
Many of you know my father has been struggling with an inoperable brain tumor for just under a year. I am torn in writing that his struggle is over and he is at peace. He passed away August 30th with his family at his side.
He was a courageous man who's spirit to live life to its fullest carries on in me every day. I have learned many lessons from my father but my favorite is to make the most out of today. There are no guarantees for a tomorrow.
Today I will run for him. He enjoyed hearing stories of where running took me and what I saw along the journey. This run is for you dad. Your life is your legacy...
Coach Jenny
Sunday, August 27, 2006
Side Stitches
I was finishing up a long run with my marathon team yesterday when all of a sudden a painful side stitch developed. There are many theories as to why stitches develop from irregular, rapid breathing to spasms in the diaphram, the major muscle responsible for breathing. In either case, there is a secret to getting rid of side stitches quickly.
My stitch was located in my left side. While running, focus on exhaling when the right foot (or opposite foot from the stitch) hits the ground. Not every time the foot hits the ground, but when you do exhale do so when the opposite side foot strikes the ground. It is also helpful to slow down and get your breathing under control. This trick usually gets rid of that stitch in seconds. It is amazing. It allows the musculature (diaphram) on the stitch side to relax and release the spasm that is causing the stitch.
Happy Trails,
Coach Jenny
My stitch was located in my left side. While running, focus on exhaling when the right foot (or opposite foot from the stitch) hits the ground. Not every time the foot hits the ground, but when you do exhale do so when the opposite side foot strikes the ground. It is also helpful to slow down and get your breathing under control. This trick usually gets rid of that stitch in seconds. It is amazing. It allows the musculature (diaphram) on the stitch side to relax and release the spasm that is causing the stitch.
Happy Trails,
Coach Jenny
Monday, August 21, 2006
Run Like a Kenyan
I had the pleasure of running and coaching Daniel Cheruiyot, a Kenyan runner who races for John Bingham Racing. We were in Tucson preparing for the Arizona Distance Classic and he asked me to go for a run with him. At first I chuckled, thinking yea, right, I am going for a run with a Kenyan runner. No way... Then he explained to me that he was running SLOW. I chuckled again and thought, yea, slow for a Kenyan runner is still too fast for me. He assured me it would be okay and we headed out the door.
While on the run I asked him what his typical slow pace was and he replied 8:00 minute miles. I was shocked! He runs sub 5 minute per mile pace in races and his slow pace was 3 minutes slower. Wow! He also added that most American runners, especially new runners, train too hard and too fast. I've always known the benefits of truly training easy on easy days, but this was a true testament that it works.
So, on your next "easy" run, truly take it easy. Make sure you can have a conversation and aren't gasping for air. If you are using a heart rate monitor, hang around 65-70% of your max or at a pace that is very comfortable. Because running easy allows you to run hard.
Happy Trails,
Coach Jenny
While on the run I asked him what his typical slow pace was and he replied 8:00 minute miles. I was shocked! He runs sub 5 minute per mile pace in races and his slow pace was 3 minutes slower. Wow! He also added that most American runners, especially new runners, train too hard and too fast. I've always known the benefits of truly training easy on easy days, but this was a true testament that it works.
So, on your next "easy" run, truly take it easy. Make sure you can have a conversation and aren't gasping for air. If you are using a heart rate monitor, hang around 65-70% of your max or at a pace that is very comfortable. Because running easy allows you to run hard.
Happy Trails,
Coach Jenny
Thursday, August 17, 2006
Running Negative
It is August in Chicago and a time when all you see on the Lakefront path is runners training for the Chicago Marathon. Although I am not training for Chicago this year (Our team, Chicago Endurance Sports has over 400 this year so I will be coaching) I am training for a few great races this fall.
One of my favorite training runs is what I call a Negative Split Run or Running Negative. Although it sounds negative, it teaches you how to pace from the start and pick up the pace in the last half of the race.
If you try it, plug it in as a "hard run" on your schedule. Head on a out and back course and take the first half at an easy pace. At the turn around, run back at a comfortably hard pace or at a pace that is just outside your comfort zone. If you are in to heart rate monitors it would be 70-75% out and 80-85% back. Your second half time split should be 1-3 minutes faster than the first half of the run. That depends greatly on the total time and your running speed.
It sounds easy but is a very challenging run. It takes discipline to run easy in the first half of a training run and a race. This is one of the most important skills to learn for race day. Pacing yourself from the start will conserve yourself for the final miles. You will end up passing more people, feel better in the final miles and most importantly, look GOOD for the finish line photo. And that is what it is really about, isn't it:)
Happy Trails,
Coach Jenny
One of my favorite training runs is what I call a Negative Split Run or Running Negative. Although it sounds negative, it teaches you how to pace from the start and pick up the pace in the last half of the race.
If you try it, plug it in as a "hard run" on your schedule. Head on a out and back course and take the first half at an easy pace. At the turn around, run back at a comfortably hard pace or at a pace that is just outside your comfort zone. If you are in to heart rate monitors it would be 70-75% out and 80-85% back. Your second half time split should be 1-3 minutes faster than the first half of the run. That depends greatly on the total time and your running speed.
It sounds easy but is a very challenging run. It takes discipline to run easy in the first half of a training run and a race. This is one of the most important skills to learn for race day. Pacing yourself from the start will conserve yourself for the final miles. You will end up passing more people, feel better in the final miles and most importantly, look GOOD for the finish line photo. And that is what it is really about, isn't it:)
Happy Trails,
Coach Jenny
Wednesday, July 26, 2006
When you come across a turtle in the road...
help him out. I was finishing up a great run in northern Illinois this past weekend when I came across a turtle sitting in his shell next to the curb. There was no way he was getting over that curb by himself so I picked him up and moved him safely across the road to a nearby pond. I am not privy to turtle etiquette, but I walked away smiling and thinking it was a good thing to do.
It made me think of how he must have gotten there. He had to cross the road at some point and when he did, he was met with a huge obstacle and something he couldn't tackle on his own. Well, he could have crossed back over the road again... technically speaking. Still, he got himself into a tricky spot.
I began to think of all the times I have gotten myself into a tough spot in training or in a race. Particularly, in an adventure race I did solo and got lost in the middle of the night. At first, I sat, like the turtle with my head between my knees and cried (I AM a girl...). Then, I saw some headlamps in the distance and decided to head down the mountain and see if they were lost as well. Turns out that all I had to do was walk about 500 feet down the mountain to find the trail. The answer was right in front of me but I couldn't see it without help.
These days, when I find myself in a tricky spot, I embrace a little help from my friends.
Happy Trails,
Coach Jenny
It made me think of how he must have gotten there. He had to cross the road at some point and when he did, he was met with a huge obstacle and something he couldn't tackle on his own. Well, he could have crossed back over the road again... technically speaking. Still, he got himself into a tricky spot.
I began to think of all the times I have gotten myself into a tough spot in training or in a race. Particularly, in an adventure race I did solo and got lost in the middle of the night. At first, I sat, like the turtle with my head between my knees and cried (I AM a girl...). Then, I saw some headlamps in the distance and decided to head down the mountain and see if they were lost as well. Turns out that all I had to do was walk about 500 feet down the mountain to find the trail. The answer was right in front of me but I couldn't see it without help.
These days, when I find myself in a tricky spot, I embrace a little help from my friends.
Happy Trails,
Coach Jenny
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