Vacation goals

These days, my head is a swirling jumble of reminders, to-do lists, and activities.  I'm trying to maintain a delicate balance between family, marriage, work, volunteer positions at church and school, friendships, my kids' blooming social calendars, and running.  Looking at that list, the rational side of my brain shouts at me to let something go.  Drop a commitment or two and feel liberated from the overburdened life.  But as I read through the list again and again, the only item I could realistically drop is running, and that isn't going to happen.  Running is the singular thing I do for myself most days (well, I shower and brush my teeth, too, but those are more for the greater good of those around me than for personal enjoyment).  Though it adds one more thing to my already full plate, running keeps me balanced and grounded and makes me better able to tackle the rest of the items on my docket.

Because running is not optional, I'm determined to log some miles while on vacation next week.  I'm looking forward to exploring a new area on foot - a statement I couldn't have made a month ago.  No longer burdened by new route phobia, I'm truly excited about running along unfamiliar terrain.  And the idea of cooling off in the pool post-run (and replenishing lost carbs with a beer or two) sounds absolutely delightful.  Perhaps I will give pool running another try, too.  While not my favorite form of cardio, it might be a fun way to change up my exercise habits and take advantage of vacation amenities not available to me at home.

Insert my sisters and me here.  Post-run recovery poolside; does life get any better?

I've never successfully run on vacation before, so this is a new challenge for me, but one that I look forward to tackling.  Are you a vacation runner?  What is your favorite aspect of running while on vacation?

Confessions of a Photo-Challenged Runner

Several months ago when I was considering potential blog topics, I decided to do a series of "seen on the run" posts.  I could occasionally snap pictures during a run and post them to give readers a glimpse of the view on my usual routes.  I had beautiful dreams and detailed plans.  Until I made a startling realization: I stink at taking pictures on the run.  I've taken exactly five pictures while running in 2014.  Five photos over the course of 400 miles; not a promising ratio.

On Strava, I see other runners post pictures of their runs, and I love looking at them.  It's fun to see their scenery, their running buddies, their shoe selfies, and their post-workout smiles.  So why has it proven so hard for me to follow their lead?  First, I'd have to stop running to take the picture, which would kill my splits and consequently drive my poor Type A brain nuts.  Then, I'd have to struggle with the armband that holds my iPhone.  This ill-fitting contraption is a sweat magnet and sliding my phone out and then back in mid-run should qualify as an Olympic sport.

My weak attempt at a post-treadmill run shoe selfie.
(My basement floor looks even nastier on film than it does in real life.
Note to self: do not photograph basement floor.)

Ok, Kate, we get it.  Photos on the run aren't your thing.  But you could certainly snap a shoe selfie or a happy post-run shot, right?  No splits to kill and no unnecessary fumbling with the armband.  In theory, this is absolutely a reasonable and wise idea.  But who wants to see my shoes week after week?  How many different post-workout selfies could I create that anyone would be interested in viewing?  My solution: leave well enough alone and allow others to dominate the running selfie game.  I have many talents, but running photography isn't one of them.  And I'm okay with that.

Are you an on-the-run photographer?  What tips can you share to help the photo-challenged folks like myself?

Hungry Runner: Thick and Creamy Smoothies

In addition to my newly-acquired green smoothie love, I'm quite hooked on my tried-and-true dairy-based smoothies.  I had always made them with a yogurt base when a friend recommended that I try smoothies using cottage cheese instead.  "Cottage cheese?!" I exclaimed, almost too disgusted to speak.  "I just can't stomach the texture of cottage cheese.  You know, they throw milk away when it looks like that..."

Full of doubt but always willing to try something new, I looked up her recommended recipe for a cottage cheese protein shake.  I had to admit, the recipe received rave reviews, and the photos looked thick and creamy, my top two requirements for a smoothie.  I gave her recipe a whirl and was quickly converted from a cottage cheese doubter to an enthusiastic believer.

Since that first attempt several years ago, I've adapted my process to fit my personal preferences - and to align with the usual contents of my fridge and pantry.  I take a loose approach to preparing my smoothies, but in general, they look a bit like this:

1/2 cup of cottage cheese
1/2 of a banana
1 or 1.5 cups of frozen fruit (mixed berries are my favorite!)
1/3 or 1/2 cup of fruit juice or water

Add the ingredients to your NutriBullet in the order listed above and blend until well combined.  If you are using a blender instead, I suggest adding the fruit juice first; I have better luck with standard blenders when the liquid ingredients are closest to the blades.

The beauty of this process is that you can adjust it anyway you like!  Mix and match any fruits that you like to create a wonderfully creamy, protein-filled snack.  If you'd rather use fresh fruit instead of frozen, add a few ice cubes to help thicken it up.  I like using 100% fruit juice instead of water as it boosts the flavor quite a bit, but water also works quite well.

Give this recipe a try and report back on your results!  Are you a cottage cheese convert like me, or do you prefer a different smoothie base?

Race Recap: Innsbrook Independence Day 10k

On Saturday, I tackled the Innsbrook Independence Day 10k. Innsbrook sponsors a 2-mile, 5k, and 10k on each of their three big summer holiday weekends. I've wanted to do the 10k for years, but scheduling, heat, and apprehension have kept me from showing up at the starting line. With unseasonably cool temperatures on deck and legs that felt fresh and strong, I knew this was the weekend to make it happen.

Elevation profile for the course.  An easy start with a crazy hilly finish.

Race day weather was picture perfect, as predicted: mid-60s at the start with a slightly overcast sky - my favorite running weather. The 10k field was quite small with just 40 of us tackling the distance. Small but mighty, we took off to explore 6 miles of wooded scenery on foot. 

More than half the field passed me in the first mile, but I reminded myself that I wanted to start slow. I had no idea what the first half of the course held, but I knew the back half was hilly; better to conserve energy for those late inclines. Much I my surprise, the entire first half was flat as a pancake. I enjoyed the views along the path and spent most of those early miles chatting with a gentleman from Nevada.

As the climb started at mile 3, I saw that my conservative strategy was starting to pay off.  I passed six runners on that first massive hill and felt happy and strong.  My pal, Jack, hung with me for half the hill and then wished me well; he didn't have it in him to maintain pace through the back half of the course.  After saying farewell to Jack, I could see just one runner ahead of me: a woman in a striped tank top who was consistently about a third of a mile in front of me.  I chased her up and down many hills, and nearing mile 5, I started to narrow the gap between us.  I passed her just after the 5 mile mark, but I could tell that we were both running out of steam.

Mile 5 through 5.5 was the toughest part of the course for me.  I was feeling tired and hungry, and with her now at my back, I had no other runners in my view.  And of course, I was climbing yet another incline.  I slowed to a walk to take a drink from my water bottle and do battle with the part of my brain that wanted to quit.  "Suck it up, buttercup," I told myself.  "You've come too far to stop now."

I forced myself to resume my running stride and even found enough energy to finish strong, running my last (mostly downhill) mile in 8:50.  I crossed the finish line in 55:09, conquering even the loftiest goal I had set for myself that day.  I downed a banana, chugged some water, and cheered in other runners as they finished their race.

Overall, the race was a wonderful community event.  Though there were no crowds of spectators to speak of, the camaraderie among the runners was spectacular, and I enjoyed the gorgeous views along the course.  I definitely plan to run it again and try to improve upon my time.

Happy 4th of July!

Here in the muggy Midwest, I expect to celebrate the 4th of July with grilled hot dogs, cold beer, and buckets of heat and humidity. However, Mother Nature has looked kindly on us this year, and we're celebrating with gorgeous temperatures and a clear blue sky.

Gorgeous blue sky over Francis Park today. 

Happy 4th of July to all of you! I hope your celebrations are full of friends and family, cold drinks and warm hearts. And I hope you are enjoying a view like ours today, too. Life is good. 

July Goals

In the heat of the summer with vacation plans on deck, it seems wise to put a few goals into writing.  I need to keep running this month to stay sane, and posting my goals into the blogosphere will help me feel more accountable.  So here they are, my goals for the month of July:

1.  Run the Innsbrook Independence Day 10k.

I've wanted to run the Innsbrook 10k for a couple of years, but I've been very good at psyching myself out and avoiding the starting line.  This year, I'm going to push myself to make it happen.  I'm a little nervous about 6 miles of relentless hills, but the weather should be perfect this weekend, and I'm ready to push my comfort zone to give it a try.  No set time goal for the race.  I just want to finish it feeling strong and happy.

2.  Log at least 2 (but preferably 3) runs while on family vacation.

We leave for our usual beach vacation in a little over a week, and I've never successfully run on vacation.  I usually have the best intentions but then decide that my running gear hogs up too much precious cargo space.  I'd like to change that pattern this year.  I've checked out our rental location on Strava and planned a few possible running routes.  If I can get out the door 2 or 3 times during our 8-day trip, I will be satisfied.

Can't wait to take my own shoe selfie on the beach soon :)

3.  Take advantage of the long summer days by running at both sunrise and sunset one day.

The idea of a two-in-one running day is very exciting to me.  I've never logged multiple runs in a day, but for some reason, the idea is rather alluring.  During these super long summer days, I should be able to run my usual sunrise loop before the kids wake up and head back out for a sunset victory lap after I tuck them into bed for the night.  My husband will undoubtedly think I'm nuts.  He might be right...

4.  Start training for my fall half on July 28th.

I'll end the month by kicking off the training for the Rock 'n Roll St. Louis half marathon.  I'm still pondering options for our training plan, but I'm looking forward to the challenges and rewards of the training lifestyle.  In the meantime, however, I'll soak up the freedom of my current unstructured running days.

What about you: any specific running plans for the month of July?

Strava: GPS app and running community

During my (brief) running career, I've used several different apps to log my miles and track my workouts.  I began using MapMyRun because I liked the mapping tool on its website.  As a new runner in 2011, I didn't own a smartphone, so I carefully plotted routes using the MapMyRun desktop site.  I loved looking at my maps and watching the calendar function fill up with my mileage.

Once I upgraded to a humble smartphone (or as my sister called it: a phone that got by with a C average), I wasn't thrilled with the functionality of the MapMyRun app.  Its interface seemed clunky, and though I still loved the desktop version, the app wasn't cutting it for me.  At my husband's suggestion, I switched to RunKeeper, which worked wonderfully as a GPS app.  It had a slick, streamlined interface, good voice feedback, and my husband and I could link up as friends through the app.  I liked the encouragement and accountability of connecting with his activities in the app.  But RunKeeper's website was seriously lacking...

Not completely thrilled with either of my options, I was intrigued when I heard about Strava.  I tentatively took it out on a test run last December and ran down my laundry list of wants for a GPS app:

Clean interface?  Check

Regular voice cues (at mileage or time intervals)?  Check

Social component?  Check

Website with maps and calendar showing progress?  Check

Without even trying, I accidentally stumbled into my ideal running app.  The interface is extremely intuitive, making it easy to start and stop the app even with a carb-starved brain at the end of a long run.  The app has a built-in autopause function that takes into account the time I spend stopped at traffic lights, which is pretty slick.  Strava's website provides endless amounts of data (especially if you upgrade to a premium account), and nerdy, Type-A runner in me loves to check and recheck my stats.  I could even switch the voice from the annoying Rita to a reassuring Aussie (I've named him Al).

And the social aspect of Strava is absolutely unparalleled.  I've found dozens of mother runners to follow and cheer on.  Watching their accomplishments and encouraging them to push their limits has been phenomenally inspirational.  Likewise, their encouragement has kept me going on days that my internal motivation was lacking.  I'm reluctant to admit how much time I've devoted to studying my friends' stats, giving out kudos, and posting motivational/inspirational/silly comments on their workouts.  Checking in with the ladies on Strava has become one of my favorite parts of the day.

I love Strava and plan to stick around, but I must admit that it is not without fault.  Much like the vanity sizing at most clothing retailers, I think Strava gives me a false sense of my own speed.  When my BRF and I run together, her with a Garmin and me with Al the Strava Aussie, my distance usually comes out longer and my pace faster.  Admittedly, GPS is not a perfect science.  My iPhone, which I use for the Strava app, was not built as a GPS device and therefore the data is only as good as the device.

Al the Aussie and I have logged many miles together, and I plan to take him along for many more.  Do you have a preferred GPS app?  What are your must-have features for running apps?