We’ve got some exciting and highly anticipated events taking place this weekend here in Austin, Texas! First, we’ve got the Texas Independence Relay, or TIR, kicking off this morning in Gonzales, Texas. The TIR is 200 mile relay race that follows the path of the Texas Revolution, starting in Gonzales – location of the “come and take it” skirmish, and finishing at the San Jacinto Monument, near Houston. The race director is a local Austin runner and a friend, which is why I claim this as an “Austin race”. I’ve run this race a handful of times and it always proves to be a very fun and memorable experience. This year, though we aren’t running, we still wanted to be part of the excitement. We decided to open our house to some runners from Dallas. They drove down to Austin on Friday night in preparation to meet their team early Saturday, and spent the night with us. I am so excited for them and hope they have an awesome time!

The other event on the calendar this weekend is The Maze, the first race of the Rogue Trail Series. The trail series consists of either three 30K or 10K trail races held at different venues in the Texas Hill Country. I’ve done a few of them in previous years and have always had such a good time that I decided to sign up for the full 30K series. These races always have a huge turnout, yet a laid back atmosphere with grilled burgers and locally brewed beer at the finish line. It should make for a fun morning tomorrow! Well, I’m off now. Got to go pick up my packet!

As I lined up for my 5k this past weekend, I realized that running without goals is like studying to take a test that won’t be graded. Goals keep us working. Goals keep us honest. Goals keep us from hitting snooze 5 times on our alarm clock.

In running, we can most easily measure our performance in two main areas; distance, and time. As such, goals can be distance related, such as achieving a certain weekly or monthly mileage; or completing a race of a certain distance such as a marathon or ultra-marathon. Or, for the competitive bunch, goals can be time related. Now, as I am discovering, having your only goal be to set a personal record can sometimes be a recipe for burn-out and disappointment. The thing about goals is that they need to be tough, but reasonable. I ran 21:35 in my 5k this past weekend. This is approximately 4 minutes from a PR. Saying my goal is to PR in a 5k at this point is ridiculous. Yes, it might be a feasible long-term goal, but more immediate and attainable goals are what get me going in the morning. So, as an intermediate goal, I would like to break 20 minutes in the 5k again.

I have a history of making goals that are a little overly ambitious. What inevitably happens when I realize that I am going to fall short of these goals early on is a complete flame-out. This is why, for me, short-term, attainable goals combined with long-term ambitious goals are key. I need that pie-in-sky goal because we all like to dream, but it’s the race I am running in 6-weeks that gets me up and out the door in the dark and lonesome morning. Every runner is wired differently which is why goals are such a personal thing. As such, make your own goals. Don’t let anyone else tell you what your goals should be. For me, I finally see, goals are the most important part of my training plan.

I leave you with a very poor quality picture of me plodding along in my race this past weekend. Seriously, this is the best one I could find. For some reason every other runner has several crisp, clear, up close pictures, and for me, this is it. Hmmm. Do ya’ like my carefully selected pink theme in honor of Valentine’s Day? Seems like that should have warranted a few additional photos.

Misty, on her way to a better life!

This is my new dog, Misty.  She was rescued from a local animal shelter after being abandoned by her previous owners.  She was heartworm positive and things weren’t exactly looking good for this girl. Dogs with heartworms aren’t usually at the top of the adoptable dogs list. She was rescued by Austin Dog Rescue though, has completed her heartworm treatment and is ready to get out and play.   After being treated for heartworms, it is crucial that dogs rest for several weeks before resuming any activities that will increase their heart rate.  After 6-weeks of doggy “bed rest”, Misty is anxious to get outside. So, I have started taking her for long 2+ mile walks once a day, and one thing is very evident – this girl wants to run! I have never had a dog who enjoyed running, so this is super exciting for me. I am just not sure exactly how to get started. She needs to start slow, so I took her for our normal walk today and let her jog about a half mile of it. She was so happy to run! I swear she had a doggy smile on the entire way. I am happy to report that she is super well behaved and runs right at my side with a loose leash. I plan to increase our run distance every few days until she is running the full two-mile loop. Then, I guess we’ll see. How far do most people run with their dogs? I guess it depends on the dog, but I am worried about her getting hurt and don’t want to overdo it. Also, is a collar the best thing for a running dog, or is a harness better? Seriously, any advice would be greatly appreciated.

Poor girl has had a rough life and is very timid and untrusting of people, but after a run or walk, she is much more relaxed and confident. It appears that dogs get a “runner’s high: too! I feel like she may be the dog version of me. I am a little anti-social unless I get my daily run in too

Misty, watching her new little boy play at the playground.

RunningAhead.com Training Plan

The plan generator is extremely intuitive and easy to use. Users can copy and paste workouts, or even copy full weeks of training if your plan follows a 3-week cycle, for example. You can mix workout types including running, swimming, biking, weights, and “other” and everything is shown nicely color coded in your calendar. Once scheduled, workouts can be dragged to alternate dates with the click of a mouse. You can even set your options to email you a daily reminder of your scheduled workout. Not sure why I would need this, but it is a neat little feature. I am looking forward to seeing if I can stick to my plan! We’ll start next week!

For the past several years, I have used DailyMile.com, which is just as much a social networking site as it is a running log.  I love DailyMile, but I decided to branch out and see what else is out there in an effort to start fresh this new year.  My search ended at RunningAhead.com. 

RunningAhead.com is a running log with a social networking component, just like DailyMile.  What sets it apart are the extra logging options and capabilities it has.  Users can create a custom home page with personalized widgets. 

RunningAhead.com customized home page.

Another cool feature is the ability to create training plans.  You can set up a training plan including multiple types of workouts such as weights, swimming, and biking in addition to running, and RunningAhead can tell you your assigned workout each day.  

Another RunningAhead perk that I like is the ability to enter interval workouts as a single workout and include warm-up, recovery, and cool-down as separate workout components from the quality run portion. The workout entry screen has options to enter just about every tidbit of information you can think of to describe your workout.  

RunningAhead.com workout entry screen

And if you are a smart phone user (who isn’t these days) there is a handy application appropriately named “HandyRunner” from which you can enter and upload runs directly to your RunningAhead.com page. You can even use HandyRunner as a GPS tracker and track your runs directly from the app if you are in the habit of running with your phone.

There are probably a lot of other capabilities I have yet to discover.  For instance, there are various reports that can be run and data can be exported to and from excel if that’s your thing.  There is also a Garmin capability component that allows users to upload runs directly from their Garmin.  I linked my RunningAhead.com page to “Sarah’s Running” if you are interested. 

This book covers all the topics including nutrition, hydration, racing tactics, selecting your first ultramarathon, etc.  Heck, it even covers trail etiquette when, err, answering nature’s call during a run.  Face the direction that runner’s are coming from, folks.  Much better to see your embarrassed face than the alternative.  My point is, Powell attempts to leave no stone unturned, even the less commonly discussed stones.  While a lot of it is common sense, it still helps to have it all down in writing.

My favorite section is the training schedules.  Powell provides training schedules for 50k through 100 mile events. I am going to try to stick to one of the 50k schedules while I train from The Palo Duro Trail Run 50k in October (or maybe the Wild Hare Trail Run 50k in November, not sure yet).  If that goes well (i.e. I survive) I might even try my hand at a 50 miler.  OK, I’ll say it.  My ultimate dream is to someday complete a 100 miler.  There, it’s out.  Don’t worry Mom and Dad, I’ll probably be on to my next obsession before I make it to the starting line of a 100 mile race.

To start with, I ordered these beauties.

They are Salomon XA Pro 3D Ultra trail running shoes.  They are my first pair of trail shoes ever purchased which I selected by googling “best trail running shoes” and reading a slew of reviews.  I make all my big decisions based on google searches.  I see nothing wrong with that – if it’s on the internet, it must be true.  Anyhow, they came the other day and I have worn them around a bit and I must say, trail running shoes will take a little getting used to.  They are a little heavier and stiffer than I am accustomed to, but I can already tell that they will protect my feet from the rocks that litter every trail here in Central Texas.  My only real complaint about them is that there is not a trace of pink anywhere on this shoe!  Just kidding… no, I’m actually not, I like pink… like… a lot.  So, to add a little pink flair to my running gear, I went ahead and order this little guy.

Hydration is very important Seriously though, this is one area of trail running that I am little overwhelmed by.  There are so many hydration options: handheld water bottles, hydration belts, and hydration vests.  What works best? Anybody?  I would LOVE some advice on this topic.  I am starting with a single handheld because I don’t run very far right now and because it is the cheapest of the above options, but I would like to know what other people use in long trail races and training runs. I’ll try to add updates as I figure out what works best for me.

Well, that’s about it for me.  In conclusion, road running: meh, trail running: cool, trail running gear shopping: addictive.  OK, carry on.

Well, that’s all.   Carry on everyone and Happy Easter!  Hug your loved ones.

No, not that kind of streaking.

I am always looking for extra motivation to maintain a regular running schedule through the winter when the temperatures drop and the days get short.  I live in Texas, so my idea of “cold” is probably laughable to people in slightly more arctic climates – but it’s a challenge just the same.  Recently, my husband and I tossed around the idea of having a running streak competition.  Basically, we would each run every day, and the first person to miss is the loser.  I feel these sort of cut-throat, trash-talking competitions are really important in a healthy marriage.  No?  Well, they are entertaining none the less.  To heat things up a bit, I donated a $75 gift-certificate to a local running store that I had received for Christmas as the prize.  My husband said he felt he should donate something too, but this was quickly followed by the realization that he doesn’t have anything that I want.  Sorry honey, you can keep your Ferris Bueller poster and baseball card collection.  

Out of curiosity, I decided to google “running streak” just to see how prevalent this whole “streaking” thing is.  Well, wouldn’t you know it, there is a United States Running Streak Association (USRSA)!  Yes, that’s right, there is an entire organization dedicated to streaking.   Below is the definition of a running streak, per their website:

The official definition of a running streak, as adopted by the Streak Runners International, Inc.,  and United States Running Streak Association, Inc., is to run at least one continuous mile (1.61 kilometers) within each calendar day under one’s own body power (without the utilization of any type of health or mechanical aid other than prosthetic devices).

The USRSA maintains an ongoing list of “active” running streaks.  For one to be included on this list the runner must have an active streak that has exceeded 1-year in length.   The list currently has 311 members with the longest active streak held by Mark Covert of Lancaster, CA at 15893 days or 43.51 years.  No, that’s not a typo.  Mark Covert has diligently gone out and run at least one mile every day for the past 43 years.  This is incredible to me.  I have to be on this list!  So, aside from obliterating my husband, Mike, in our streak competition, I have decided I want to “streak” for at least one year to get my name on this list.

I have broached the topic of running streaks with a few of my running buddies with decidedly different responses.  Both the for and against arguments have merit.   From a competitive running perspective, rest is very important and days off are usually an important part of any serious training program.  You can’t build the body up if you don’t let it recover after you break it down with hard training.  I get this and I won’t argue with the logic.  I will, however, say that running streaks do have some benefits for certain types of runners and certain types of personalities. And honestly, a runner of moderate fitness can still go out and run a single mile on a scheduled off day without much if any negative impact to their recovery.  Below are a few of my pro-streaking arguments:

1. A sense of accomplishment:  Let’s face it.  Most of us are never going to set any blistering records, but it is nice to have something to shoot for, and to keep shooting for.  No matter how old you are, a streak is something that you can continue to improve upon even as your times begin to slow. 
2. Motivation for others:  I have a friend who had a seven year long running streak.  This is incredible to me!  My first thought was, if he can run every day for seven years, surely I can get myself out the door a couple days a week. 
3. Health benefits:  Daily exercise = GOOD. 
4. Making exercise a habit:  It takes 27 days to make a habit… or something like that.  I think the number varies and I am not even sure where this number comes from, but the idea makes sense.  If you do something enough times, eventually it will be the kind of habit that you continue to do without questioning.

Of course, all of this means nothing if you jump in too quickly and get hurt, ending your streak prematurely, so an ounce of caution is probably prudent before beginning your streak.  You should certainly already be running regularly and without any existing injuries.  The USRSA has a link called “CAUTION: THE DANGERS OF STREAK RUNNING” which you might want to take a look at prior to embarking on a streak.  I personally have already started and have run for a very respectable 1-day in a row.  Happy streaking friends!