A Mechanic's Advice

I found out recently that the mechanic I've been going to for the last 10 years, Fred Muranyi, used to run with the San Diego Track Club (or something like that...) back in the 70's. He's since stopped running long distance, but gave me some good advice while we chatted about the philosophies of ChiRunning and other techniques.

His run club used to tell them to, "Run as if someone is pushing you in the small of your back." So I tried that today, and it really works. It's kinda creepy! I imagined someone gently pushing me along and everything else relaxed and my form became more fluid and comfortable. And, it even made me go a little faster.

So thanks Fred!
And by the way: if you're looking for a good mechanic, Muranyi Automotive is the best. Honesty is so important--and Fred is as good as they come!

Found in Translation

I felt refreshed and clear of mind going into this first week back on campus. It could have been denial, or it could have been that I am reminded of my youth and the hopeful, nervous excitement that comes with a new school year. But, then I went to my first staff meeting yesterday (and another today) and was reminded of all the reasons why summer break is what keeps me in this profession...(even though I was told that if I ever felt that way I should stop teaching immediately...haha. yeah right like I'm giving up my summers now!?). I'm not going to go into it right now, but I am going to go to the gym later and try to work off some of my anger.

The other thing I'm going to do, is write the letter I wish I could send home to parents at the beginning of the school year. (The alternative is a venty, bitchy post about administrators and the terrible, terrible decisions being made that are veiled in "this is what's best for students" even though it's what's worst....ugh. I continue to be amazed by how little admin understands about students.) Anyway...

As I was revamping my course syllabi today, I was reminded of all my teacherly pet peeves that are soon to be ignited. I feel that if parents could learn how to interpret what their kids say about school at home, my pet peeves might be significantly, if not entirely, squashed.

So, this is to the all the parents out there:
When your child comes home and says the following, this is what he or she is really telling you...(note taking is encouraged here).

Scenario #1: The detention

Parent: I got a detention notice about you today. What's that about?
Student: I dunno. My teacher hates me.
Translation: I do know, I just don't want to admit to you that I was being an annoying attention monger today in class and refused to shut up when my teacher asked me to do so 80 times. I guess she got sick of asking me to behave properly and maturely and it probably has something to do with the fact that I've never been taught how to respect authority because look at how you let me talk to you, Bitch. That's right, I'm talking to you. Now go buy me a new video game.

Scenario #2: Truancy
Parent: I got a phone call from the attendance office at school today. They said you weren't in 6th period. Where were you?
Student: I was there. My teacher is dumb and prolly marked me absent.
Translation: We had a test today so I snuck off campus to get high and hangout at Burger King. And even though I promise you to ask my teacher about it tomorrow, I'm not going to because I just texted plans to get-it-on with Adrian from Bio class in the bathroom during 6th.

Scenario #3: Failing a Class
Parent: Why do you have an "F" in X Class?
Student: I dunno. My teacher hates me.
Translation: Mother, Father, it's a combination of issues here. But what it comes down to is I don't do my work because I don't do the reading at night because you're not checking up on me like you should. Furthermore, I don't ask for help from the teacher when I am confused because my classroom is overcrowded by about 20 kids and I don't want to look dumb in front of my peers, plus the new sweatshirt you bought me with the ipod adapter inside the hoodie strings makes it super easy for me to listen to music during class without the teacher noticing-- which only makes me more likely to not understand what is going on in class and in turn forget to write down the homework. Plus, how can I can get any work done when I have so many text messages to stay on top of?

Scenario #4: Mean Teacher
Parent: Why do you have a "U" in Citizenship in your X Class?
Student: Oh my gosh that teacher is soooooooo mean. He hates me.
Translation: I'm an obnoxious, disruptive, brat in that class and I hate him because he calls me out on my shit every day. I need to learn manners; please teach me how to speak to adults appropriately.


There are more scenarios, but I will save them for later because I have to get to the gym pronto. If you have a particular "teenage response" that you'd like translated for you, please submit it via email or the comment box below: I'd be more than happy to tell you what your teenager is really trying to say.

Perv Alert

I just got back from a fantastic trip to Portland, Oregon--which I will debrief here in a few days--but, upon returning yesterday, I came back sad to hear that two female joggers in the South Park area were attacked by someone. The women weren't hurt, but they were physically assaulted. The weirdo attacked in broad daylight with other people around who came to their rescue.

It never hurts to be reminded every once in a while to be aware of you surroundings. Today is your reminder. Run with someone when you can, carry pepper spray when you can't and (as the police officer who "pulled over" my jogging friend the other day to warn her said), "If you're going to listen to music, only put one ear piece in" because it A.) Allows you to hear your surroundings better and B.) Makes you appear like a less easy target... like you might actually be paying attention to what you're doing out there.

Also, remember women, it's OK to demand safety for yourself. Don't give anyone the benefit of the doubt that they aren't up to something. If you're suspicious-- yell at the person who is making you feel uncomfortable. When I used to take martial arts as a teen I was required to shout "Back OFF!" consistently in order to get used to hearing myself use my voice that way. It builds confidence and self awareness. And besides, what's the worst that will happen if you shout this at another person? They might actually back off? They'll choose a different path? Even if you feel bad that you may have shouted at a perfectly innocent man, DON'T, because if he really is a good guy, he'll understand that you need to feel safe and he was encroaching on that.

I suggest you practice demanding your safety by shouting, "You need to BACK OFF!" or "Don't come ANY CLOSER!" or "YOU'RE CREEPING ME OUT! MOVE ALONG!" at your roommate, spouse, BFF, running buddy, etc. until you are OK hearing yourself do that. If you don't practice, you might not use it when you need it. Hopefully you'll never need it, but the first line of defense--as my dad drilled into my brain growing up:

"Always be aware of your surroundings."

The Results...

I've now done the coffee ground "wrap" twice and actually think it's working... I'm going to do it a few more times before I make a firm decision about it one way or the other. But, I still feel like a tool doing it.

Tips to make it less messy and clean up easier:

1. Add olive oil to the grounds before applying
2. Lay down craptons of newspaper when applying grounds (or just do it outside)
3. Remove the saran wrap outside and use a garden hose to rinse off so you don't clog your shower drain (assuming you have an area your neighbors can't see...it will really freak them out seeing you partially wrapped in plastic).

I honestly think I can tell a difference around my knees: they seem firmer.
But again...we'll see.

Eliminate GI Issues

Now that I'm trying to run faster, I've been experiencing more stomach/intestinal pain and cramping during and after my tempo runs. So I turned to my friends at Runner's World, yet again (I should be their official spokesperson since I promote them so much!), for a solution to this painful, annoying, and performance inhibiting issue. I found the following article very helpful. If you get chills, cramps, and have to make frequent runs for the bathroom during or after your runs, then you should read this article too. It explains the scientific reasons behind this biological bedevilment and how to eat properly before and after a run to ensure freedom from cramping and... well, you know.
Article: Runner's Digest: Eliminate stomach trouble with our short list of foods to eat--and avoid

Every Step and Second Matters

Now that I care about my speed, I'm suddenly paying more attention to speed buzz words like "running economy," "split times," "negative splits," "tempo," the list goes on and on, but I'll stop there for now.

When I compared my GPS'ed time and distance of my last half marathon against the official chip time, this is what I found:

GPS Distance: 13.19 (note: this is a tad more than a 1/2 marathon)
GPS Avg Pace: 8:59
Finish Time: 1:58:35

Chip Distance: 13.1
Chip Avg Pace: 9:03
Finish Time: 1:58:32

As you can see, according to my GPS, I ran an extra 10th of a mile which translates to about 150 steps (Yes, I just GPS'ed that around the block thankyouverymuch). That might not seem like much energy and time wasted, but it was the difference between me breaking out of the 9 minute pace box. (The 3 second time difference didn't change my pace...I checked. It takes about 10 seconds to change one second of the overall pace in a 1/2 marathon.) The chip does not take into account how many people you have to weave in and out of to keep pace. The chip also doesn't take into account those turns you have to take wide because you got caught on the outside.

Since I'm now a secondmonger, I decided to turn to my good friends at Runner's World for the answers on keeping pace, saving energy, and shaving seconds off each split. Here's the link to, "Small is Bountiful."

The article starts by discussing training techniques and then moves on to describe what to do in races. If you don't want to read the whole article here's what I found most interesting and applicable:

Relax your face: grimacing signals to your body that something is wrong and you're not feeling well. Keep a relaxed expression and the rest will follow.

Go for the last water table: all the newbies tend to bottleneck at the first water station table.

Cut the corners: races are measured by the most efficient line through turns... don't swing wide if you can help it.

Buy racing flats: the few extra grams of weight really do make a difference--about a second per mile (sometimes more).

If you follow all the tips listed in the article, it's possible to knock up to 2 1/2 minutes off your time. For some runners (like those elite ones) that's half a mile! For someone like me it's about a quarter mile.

Today's running and life lesson: Make every step count.

You Spin Me Right 'Round...

baby, right 'round
like a record, baby
right 'round, 'round, 'round.

Damn that's a good song. And it's the one my spin instructor started class with this evening. I knew I liked her the moment I saw the pink bandana around her head. The song sealed the deal: Monday night is now officially spin night.

No joke, though, she kicked my ass. KICKED it. The last "uphill sprint" we did during the last two minutes of the workout almost did me in... I was about 5 pedals away from jumping off the bike and having to run for the trashcan. That. Close.

Why work so hard you may ask. Well let me tell you. Spring Break stands for:

Stone Brewery's IPA
Pistacio Cupcakes
Reese's Peanut Butter Eggs
Ice Cream
Not Running. Not even a little bit.
Gravy and Biscuits (spring doesn't end with an "m" or it's would say, "Mom's biscuits and homemade-sausage gravy." We don't mess around at the ranch. )

Baskets of Chocolate and more chocolate
Rice Krispy Treats
Eggs-- deviled of course
Apple Crisp with REAL vanilla ice cream (not the lite stuff)
Koffee (I know, I cheated a little on the spelling) "drinks" (Starbucks' Dark Chocolate Cherry... yeah right, it's a drink)

Every thing on that list is something I ate (or drank)--in copious amounts.

But that ends today. I ate healthy all day and ended it drenched in sweat and feeling just as happy as if I had eaten an entire coffee cake. That's the crazy thing about working out; it has the same "happy" effect as sugar, except after exercising you don't get the sad "crash"--as they call it. And the double bonus is that exercise helps crush your sugar cravings because your elevated endorphins make you happy and feel satisfied, thus you don't need the sugar to feel that way. It's a crazy biologically backwards world we live in, but at least it's beautiful to run or bike through.

I got some good news today as well... I may be able to check off one of the "To Do Goals" I set recently... Can you guess which one it is? See the list HERE. (Scroll to the bottom of the post to see it.)

OH! In all my spin-class-happitity, I almost forgot. Today is the first day you can enter the lottery for the San Francisco Nike Women's Marathon or Half Marathon. Go get 'em.

Missing Runner

A couple months ago I had a strange run at Lake Poway. If you didn't read that post, or don't remember, click HERE to read about it. Long story short: it felt like someone or something was watching me the entire time. I felt panicky for no reason that I could see (well... besides the fact that I could see no one). One small comfort was the cell phone I carried in my hand. I don't believe that my feelings during that run are connected to the missing girl I'm going to talk about; however, my instinct told me to get out of that place. I fought against that instinct when I should have ran with it. I'm very thankful that my instinct didn't prove to be correct that day; I made it back to my car. For one unfortunate runner, this is not the case.

Yesterday, Chelsea King, a 17 year old long distance runner, parked her car near Lake Hodges in Rancho Bernardo Community Park, left for a run and didn't return. Her cell phone was found in the car. At first I thought, Foolish girl! Why didn't you carry it with you? But then I thought of all the times I've left for runs and didn't feel like carrying my phone: I run these roads and trails all the time...they're safe. Nothing bad could ever happen to me.

Well, they're really not safe and it can happen to anyone. I may be comfortable with the roads and trails I run, but (sadly) that's a dangerous state of mind--it's more likely to make me careless.

There are really only two things that could have happened to her: she fell and is out on some trail gravely injured or she has been abducted. If only this could be some dramatic teen stunt--a young girl who just desperately needs attention, because the alternatives are tragic and unimaginably sad.

While it's true that danger can lurk around every bend, we can't let it keep us off the roads and trails we love or away from the sport we're addicted too. This is why it's so important to be aware of our surroundings (as my dad told me nearly every day of my life growing up and is probably why I'm paranoid in all parking lots-- in broad daylight), and it's also important to be prepared. Carry a cell phone! Women: if you run in rural or partially secluded areas consider carrying pepper spray. (You can get it at any sporting goods store.) I have the kind that clips onto the waistband of my pants and my shirt hangs low enough to keep it concealed. You'd never know it's there, but if you wanted someone to see it, it sends the message: Don't mess with me, I'm running here and I plan on finishing today.

At the Gorge this afternoon my friend nearly stepped on on a young rattlesnake stretched across the road. If she had stepped on it and been bit, I could have called 911 immediately because I was carrying my cell phone. However, had I left my phone in the car--as I almost decided to do--we were two miles from the nearest phone. Two miles too far from help.

Again: Be aware of your surroundings and listen to your gut! If something doesn't feel right, it probably isn't, so get the hell out.

Keep this young girl and her family in your thoughts and prayers. And if you see anything suspicious in any area, report it immediately. To read more about Chelsea King click HERE.

Green Light!

Went to a Sports Medicine Specialist today. He gave me the go-ahead! to continue my training with the promise that after the Napa Valley Marathon I'll back off enough until I have no pain in my hip. I don't care if he's a quack-- he told me what I wanted to hear and I'm stoked about it! He gets it because he's a runner too, and he is also certain that I wouldn't be doing any permanent damage to my hip. OH! And he told me I can take back my size 12 men's clown shoes and run in a size that feels more comfortable to me. Did I mention I LOOOVE this doctor?!

The last thing he told me to do was get a foam roller.

Got it. Used it. LOOOVE it almost as much as I love him.
My hip already feels 90% better after only 5 minutes of use.

I'm terribly sorry to my fellow running blogging buddies who are injured and are suffering through slow recoveries...I wish I could give you a doctor like mine who can magically make everything better. (I know it doesn't work that way. But, I kind of feel that way about today.)

Before I get too excited (too late)...I will wait and see how my runs go this week... I'll be back on the road tomorrow!

The Money Hip

In my desperation for a quick recovery, I've asked everyone I can think of for advice and remedies. The results have lead to a bit of a dent in my most recent pay check. C'est la vie. (French just looks better in italics, don't you think?)

First, Facebook came through for me when I updated my status and asked if anyone knew good foods to eat for muscle repair. Most responses were jokes like, "beer" and "meth," but then two people told me about Arnica Cream/Gel (turns out professional athletes use it) and Arnica Montana c30 (which are tiny little pills that you let dissolve on your tongue three times a day--kinda fun and tasty). It's sold at health food stores, so I went to Henry's and found a $12.99 combo pack of Arnica gel and Montana c30 pills. I've got that going full force...when I'm not icing or heating, I'm gelling.


This is the arnica flower. Cute, but poisonous. Don't eat it.

I did some further internet research and found a place in Pacific Beach that received good reviews from local runners for their expertise and helpfulness when it comes to finding the perfect shoe for your body. It's called "Movin' Shoes." Despite the name, that for some reason bothers me, I decided to go and see what they had to say about my current shoe situation. I'm not very good at asking people in stores for help. I never have been. When I walk into a store I usually know what I'm there for and like to get in and get out without making eye contact with anyone. So, I wasn't really looking forward to going there knowing I'd have to talk to people.

When I walked in, I saw four men sitting in a circle talking in front of a wall of shoes. Three were older, 40ish, 50ish and 60ish, and one about twenty-something. No one else was in the store. When they saw me standing at the outer edge of the circle, they stop talking and look at me...I never know what to say first...do I explain my whole situation or just cut to the chase? I settled on,

"Do you all work here?"
"Yes," they said at the same time.

I don't remember what I said after that, but I definitely said "marathon" and "hip" and "shoes" which made them all jump up and start grabbing stuff (from the store, not me!). One guy studied my current running shoes as if they were some archaic treasure. Another guy told me to take off my Tom's and stand barefoot so he could assess my ankles. Another went to the back, brought out 3 pairs of shoes and said, "You look like an 11, right?" And the twenty-something guy asked if I like my Tom's (he was sort of a slacker...typical20yearold.)

Wow!
They were amazing.
And yes, I do wear a size 11. (They are also long and narrow like water skis... in case you were wondering.)

After about half an hour of jogging around the parking lot in different shoes, I walked out with a size 12, narrow, men's shoe!
Seriously? Size 12? Cooome oooon.*sigh*

But, I can already tell they fit a hundred times better than the shoes I have been wearing. And, that they're also a thousand times uglier than the shoes I've been wearing. It's sort of like the "equal and opposite reaction" theory. The uglier the shoe, the better it's made. The worse the food tastes, the healthier it is for you...the list goes on.

Turns out I'm a pronator...not sure what kind. (My ankles collapse in a little when I run, sooo... that kind of pronator.) Apparently, what I need in a shoe is cushion in the toes and support on the sides and heal. I've been wearing the Nike Zoom Vomero and they said it has great cushioning but zero support. My hip issue could be that my ankles aren't getting what they need. It makes sense.

I ended up with a different Nike shoe (the Span 6) and we'll see how it goes when I get back out on the road next week.

The third thing I am doing for my hip is electrocuting it!

I remembered today that, years ago, my husband invested in a Dual Channel Stimulator Kit for his own battle with tendinitis. Basically, I put two self-adhering neurostimulation electrodes on my hip and let 'er rip. Electrical pulses send (hopefully healing) shock waves deep into the muscle via a 9V battery.

I think I'm doing just about everything I can. I even bought a small canister of powdered Goji juice at Henry's because someone I know once told me it's practically a magic potion: cures everthing. (For $20 I guess it's worth a shot.)

Even though this forced rest is making me anxious, I feel good about taking action against it. My wallet, on the other hand, is rather unhappy. But I guess it, too, will recover soon enough.

Gotta keep on truckin'.

More Things I Googled Recently...

Q: (So...just to clarify, once and for all...) Why do I get nauseous during my long runs?

A: (revised into my own words.) It looks as though it essentially comes down to a couple things. First is absorption. Water will sit in the stomach and cause nausea if it isn't helped along the absorption path. Salt is the help. (This I knew already.) The proper amount of salt intake on a long run is 1,000 mg/hour! Eating a couple pretzels or salty peanuts isn't going to cut it. I also learned that the night before a long run eating a salty dinner and then a salty breakfast in the morning will help absorption. I have to say, I'm really looking forward to fulfilling this requirement! I'll have to tell my father-in-law about this rule...he puts salt on his ice cream.

The other thing that can cause nausea is the flavor of the gel or sports drink consumed during a long run. Apparently tangerine and chocolate flavored gel's cause nausea for a number of people--especially late in long runs. This was a HUGE relief to hear...guess what flavor gu I had on my 20 miler when I started to feel sick? Tangerine. (It was actually the gel made by Powerbar that time.) If you're a Gu/gel user like me...the most mild flavors are Vanilla Bean and Just Plain (which has a simple, sweet taste). I feel like I learned a lot on this particular google search.

Q: San Diego massage therapy, runner's discount?

A: I found some places that offer first time discounts for sports massages...but I know that there are massage schools around here where you can get a massage for $20. Any one in SD know of them? If so, tell me please! I need to hit up a cheap massage soon.

I selected these two below as possible "test-runners" because they seem professional and reasonable...but you never really know until you try.

The Knot Stop (University Ave) $55 for first timers
San Diego Sports Massage (Point Loma Avenue) $75 an hour

Three Things I Googled Recently

Q: Why do I shiver sometimes after a long run?

A: (revised, in my own words) After an intense workout, the core body temperature can drop suddenly, especially if one stays in sweaty/wet workout clothes. The best way to stop the shivering and prevent possible hypothermia, is to immediately remove wet clothes and take a warm shower (even on warm days the shivering may happen if you enter a cool place.) If no shower is immediately available, say for example you are at a race and won't be getting home for a while, get a space blanket from a medic station. I always wondered why these were handed out after races--even when the race takes place on a hot day--but I definitely used one (actually two) after the first marathon I ran in May 2006. It was a hot day, but when I finished the race, my body temp dropped and my husband found the space blankets while I shivered on the grass next to a trash can. It was pretty amazing....

Q: How do I get the mildew stink out of my "high-tech"/CoolMax running clothes?

A: Penguin Sport Wash Laundry Detergent. "Its residue-free, non-allergenic formula is designed to keep high-tech fabric at peak performance and odor-free by washing away residues left by regular detergents, removing dirt, neutralizing bacteria, and restoring breathability, moisture-wicking, and factory applied waterproofing (DWR). And it's biodegradable, so your conscience is as clean as your gear."












Q: Are electrolytes salt?

A: Yes. More specifically: sodium (table salt), potassium, magnesium, and calcium are all electrolytes. Huh. So all those fancy sports drinks we buy... all those "gu's" and "blocks" and "beans" can be replaced--at no cost-- by a packet of salt from In-and-Out and a wrist to sprinkle it on and lick off (tequila-shot style!) Well...medically, that's probably not the best idea, because during a long run you need both the calories and the electros. So, maybe hang on to the Gu. But, I do plan to grab a salt packet the next time I'm at In-and-Out and give the salt lick a try.