Run to Overcome

Mebrahtom "Meb" Keflezighi  is an American athlete, specializing in long distance running. He is the 2004 Olympic Silver Medalist in the Marathon. He is scheduled to return to the 2012 Summer Olympics.

Meb and his family were refugees from Eritrea via Italy to the United States when he was 12.He began running while in an American Junior High School in San Diego, going on to win both the 1600 meters and 3200 meters at the CIF California State Championships in 1994 for San Diego High School.The distinction of Keflezighi's homegrown American running history differentiated him from other African-born elite athletes, such as Bernard Lagat, whose change of domicile and citizenship had been for largely competitive reasons.Keflezighi became a naturalized citizen of the United States in 1998, the same year in which he graduated from UCLA. While at UCLA Keflezighi received numerous All-American awards and other accolades.He won four NCAA championships during the 1996-97 season, including the cross-country title, the 10,000 meters outdoors and the 5000 meters indoors and outdoors titles in track.

My Journey to Guiness

Yolanda Holder

"Walking Diva" walking my way into the Guinness Book of World Records

Yolanda Holder is a professional marathoner and the current Guinness World Record Holder for “Most marathons completed in a year”, finishing a staggering 106 marathons. She is also a devoted wife, mother of two, motivational speaker and author. Losing her father to diabetes and having a mother who is currently suffering from the disease has made a profound impact on Yolanda’s life. “One marathon, one step, one breath” is her motto and through those words and actions she works tirelessly to motivate and promote a healthy lifestyle through fitness for people of all ages. Finding your “happy” is her fountain of youth, and she hopes to help you find yours through her amazing journey.

This is a review of a book by Yolanda. I met her for the first time at the Bear Lake Idaho Marathon. She is an amazing person. Her race walk is fun to watch, she just flows. When I found out she had written a book I just had to read it. I wanted to find out what had motivated her to do this and how she actually accomplished her goal. 
What struck me was the amount of sacrifice it took to reach this world record. Especially surprising to me was the number of times she slept in her car or went with no sleep. And one thing that totally amazed me was how many of these runs were actually ultra marathons! And to work the plan of marathon, after marathon, after marathon....even having backup plans if one was cancelled.
This is a great read, and I hope it will inspire you to run/walk your way to your first 26.2.

Free Run Clinic

This evening the Desert Sharks put on a free run clinic at the Jordan High School in Sandy. I can always use help, free is good, so I decided to go. The instructor was delayed due to a misunderstanding about the clinic location. While we were waiting I visited with another shark (who also does agility-she had heard of me) and when it still hadn't started I decided to run my "20 minutes" I needed to stay on marathon schedule.

They have a nice track there so round and round and round I ran. On the Internet download it looks about as boring as was to run it. Well it wasn't that bad.... its just that I've gotten use to going somewhere. Mile1 11:43 Mile2 12:17 and then some .56 7:37.
The instructor finally showed up, he was very interesting. Thomas Miller, the author of Programmed to Run. Tom taught us about the bio-mechanics of running - pretty quick because we were running out of daylight. He explained that we need to lean a bit forward. And one most interesting thing to me .... arm swing. Mostly behind the body not in front, the arm swing controls how fast the legs move. I'd never heard this. Tom filmed us running, evaluated us. If I get  a chance to take a lesson from him I know it would help. First, I will read his book and practice the things I learned. 
The running mantras he taught us, "Touch down softly - float over lightly - reach back - extend off - Fly, fly, fly, flyyyyyyyy!" "Hands up - elbows back - chest forward - Flyyyyyy!"

Run Your Butt Off (RYBO)

Anyone Can Be a Runner

Book: Run Your Butt Off!, from the editors of Runner's World, can take you though the process or running for weight loss step by step. Hopefully my local library will purchase this and I can check it out.

RYBO is based on the understanding that in weight loss, there are no silver bullets. Losing weight requires work. If it weren't so challenging, America wouldn't be confronting the weight problem it faces today. It's best to be honest about that.

While losing weight may require some effort, the math behind it is pretty easy. In order to shed pounds, you need to burn more calories—or take in fewer calories—than your body uses in a day. Your goal is to create a calorie deficit.

There are three ways to go about creating this deficit:
1. You can eat less.
2. You can exercise more.
3. You can do both at the same time: Eat less and exercise more.

RYBO is focused on weight-loss strategy number three: Eat less while you exercise more. So basically I am doing half the formula, exercising more......now I just need to eat less. GRRRR I'm hungry more because of all this exercise.

Brain Respiration - Versatilizing

I am still reading that amazing yoga book right now, Human Technology A Toolkit For Authentic Living by Ilchi Lee. I am now on the chapters about Brain Respiration (BR). Why do I want to talk about this? Because I gaining a better understanding of why my newest “self” project is the marathon. Oh yes, I recognize what I do. I've never picked a challenge quite so physically demanding though. And at my age! Getting ready for a marathon, when done right, is filled with lots of changes. And I am uncomfortable with change. Sounds funny, but I am. With this marathon I recognize some changes will be easy, some harder. But it is a change I have asked for and that  is under my control and hopefully I will learn and grow from. I’m looking for something from myself. I get that. I hope I find it this time so I don't do this to me again. lol. It could happen.

Quoting from the book: So what is BR?  "It consists of a variety of physical, emotional, and mental exercises, progressing through five stages: Sensitizing, Versatilizing, Refreshing, Integrating, and Mastering." One comment on the Versatilizing stage is what I want to touch on.

"Our preconceptions prevent us from being flexible in thought."

My preconception in this case is that I have always felt I couldn't run distance. As I talked about it when I started my blog last year, I didn't pass the presidents physical fitness 1 mile run in grade school. Passed all other requirements. So now at 55 I am going to prove to myself I can run. Makes sense doesn't it. Actually, I already have by now, but since I am already signed up for the race I'll finish what I have started.
So more about the BR:

"Brain refreshing can be divided into two parts. In the first, we free our minds of negative preconceptions and unwanted memories. Second we fortify ourselves against the influence of destructive information."

"When we allow a preconception to rule our behavior, we are actually allowing our past to control our present and future."

"The past exists in the present only as a piece of information.  When we realize that the past is only information, we will have taken our first step towards freeing ourselves from it."

I will be doing the specific Human Technology exercises to help me with this, like most people I have more than one preconception hanging around in my brain.

Success doesn't come to you-you go to it.

My day of rest. Yeah! Today is my rest day from my training schedule. There is one thing on my training schedule for today and that is stretching. And I am going to do that tonight.

I also hope to browse some books I checked out at the library on yoga. I want to keep reading another library book I got, MARATHON You Can Do It! It is by Jeff Galloway. He is the one that teaches the run / walk method of running long distances. It is the system my friend Marathon Cyndie uses to run her long distances. My frustration, I have so many books I want to read and not enough time. I am thankful for libraries or I would be broke.

I am at a seminar all day for Everlast Innergy a company I just signed up with because I was so impressed with one of their products I have been wearing. I spent the day learning about the other products they have too. Wow. Watch me go now! One called Ideal Weight I am very excited about. I was very impressed.

The Moment

I really like this book, The NON Runner's Marathon Guide For Women by Dawn Dais. Today I wanted to record some things she has to say about the moment, you know, that one when I cross the finish line of the marathon. Well, actually it is more than that, which is one reason for this blog.... to enjoy more than just the finish line these next five months.

"It is important to acknowledge what you're accomplishing with every individual mile you finish along the way. Like everything in life, it's easy to allow the moments of your training to pass you by without really appreciating them."

"Most of the things you learn about yourself, your limits, and your abilities won't come during the actual marathon. They'll come during less-obvious times, times that might be overlooked because you're focusing so intently on the marathon itself. They'll come when you lace up and hit the trail, even though the lacing up itself is enough to aggravates your poor sore muscles. They will be the times you exuberantly proclaim "I only have to run nine miles this weekend!" when a few weeks earlier the mere thought of a nine-mile run sent you whimpering into the fetal position. They'll come at times when you run through pouring rain, sideways wind, and scorching heat, because you made a commitment and you intend keeping it, regardless of Mother Nature's rather mean-spirited sense of humor."

And if you have been reading my blog you know I have experienced Mother Nature humor. Snow, wind, cold, ice packed trails... (of course what did I expect when I signed up for a marathon that would require winter training) And then I finally get sun and we get a "red burn" inversion day and have to run indoors - in circles. Yes, Mother Nature is funny like that.

"It's in these little moments when you'll realize, as many a profound person has observed, that sometimes the journey is worth more than the destination."

Complaining about the red burn day and the Olympic Oval, not really. I met a new friend and she has been gift. Someone who has already done what I want to do. Thank you for the red burn day.

"The marathon-training journey is about a lot more than merely finishing one (very long) race. It's about getting to the race; it's about challenging yourself in ways that seem obscene to any sane person; it's about coming up with unique ways to treat various rashes caused by spandex."

"So do yourself a favor. After you finish a long run, and before you look at your training calendar to see what mileage lies ahead, take a moment to bask in the glory of getting one step closer to your overall goal. (That goal being, of course, not dying while training for a marathon.) Realize that each run is a goal itself, so in essence you cross a goal off your list every time you kick off those sweaty running shoes. Take a moment after each run to cool down and acknowledge what your body has accomplished."

I so did this last week after my 8 miles. (30 laps) I was one lap behind Cyndie who had done a warm-up lap before my arrival at the Olympic Oval. After running 29 laps together she waited and when I came around for my last lap she cheered and ran alongside getting me to run a little faster at my "finish line" for that day. Thanks Cyndie. It was a great accomplishment for me. I had never run that far before.

Friends and family compliments help a runner to realize they are accomplishing something pretty amazing. As Dawn said, "About that time, I started becoming a little more impressed with myself, and not only with what I was attempting to do, but with what I'd already done." "...If you acknowledge all that you've accomplished in your previous weeks it will help you realize that you are completely capable of tackling what comes next."

"So go my little runners! Go embrace the moments of your life! Run in slow motion (or if you're like me, just run), give people high-fives...Celebrate what you're accomplishing as you accomplish it."

Marathon Nutrition & Pace Team

Up early this morning so I decided to read a couple of chapters in Run Your First Marathon by Grete Waitz. For nutrition info they quote author Nancy Clark who recommends "that all marathoners practice both eating and running, since it is through trial and error that you can test when, what, and how much nutrition works best for you. And whatever you consume, your body can also practice digesting it." This sounds pretty funny until I think how picky a digestive track I have without jostling it around while running. Lots of work ahead on my running diet.

The book suggests to learn to run wearing a fanny pack with my own nutrition supplies. At this point in my training I really don't know how long it will take me, but it probably is a good bet I could be out there approximately 6 hours. So I will need to carefully plan my fuel intake and water intake and most importantly I will need to memorize what miles the porta potties are at!

While studying the website to see race cut-off time, I came across a free running support they offer during the marathon - a Pace Team. So, since I have no one to run with I decided to sign up. Here is what it says about it:

Running with a pace team is a great deal of fun. The mental pressure of calculating your pace is removed, as the leader does that for you; the emotional pressure of staying motivated is removed, as the leader does that for you; and some of the physical stress is reduced, as the pacer will keep you from going out too fast. We have had many runners tell us that they would not have reached their goal without the help of the pace team.

The advantages you gain from running with us can help make a difference in your final result to the point where you can finish faster than if you run the race alone. However, you still do have the biggest part in this happening. If you aren't properly trained, you won't get any magic benefit from running with the pace team. The marathon is still 26.2 miles, a distance that needs to be respected. But if you come to the starting line physically, mentally and emotionally prepared, you can definitely benefit from running with our group

It just sounds more fun every day doesn't it? You wanna do it now too. Tomorrow is 4 miles. Real snowy weather would force me inside but I'm hoping for a break, only need about 50 minutes.

Tip from a pace team member: The training in the difficult part—the Marathon is the reward. Believe in your training and enjoy the Marathon!

Focusing On The Positive

I'm back to today to the serious book, The Non-Runner's Marathon Trainer. Lots to think about as I begin my training program which officially starts Monday. The authors talk about needing a positive attitude about life in general in order to maintain a positive attitude about training and running. Their suggestion, "begin using a particular phrase whenever you catch yourself saying or thinking something negative. The phrase is, '..but it doesn't matter.'"

When I think or say something like "my legs are sore" or "the weather is rotten" (I can hear these excuses loud and clear right now) I say or think "but it doesn't matter." Authors say, "It really DOESN"T matter unless you believe it does. You can, and will, run anyway. And you will be really glad you did when you are finished." And the key is to use the phrase for everything negative in daily life. Negative can happen quickly with me - this will be useful tool and a great life changer as I make this a new habit.

My sweetheart, Jan, is so good at this, actually he helped me yesterday when some holiday trim wouldn't stay where I put it. I am way ahead with a good example and great support.

In 25 weeks my training program will be over, and quoting the book again "but the skills you learn during that process can have lifelong consequences if you continue to apply them. One of the most important involves adopting the habit of seeing the positive instead of the negative."

Ready. Set. Positively Run.

SLaMMed with the "S" Word

SLaMMed. Salt Lake Valley has been hit big time with the "S" word. My beautiful running trail has disappeared! Even the less favorite sidewalks are gone. I got up at 5am to shovel the deck and a grass area out back just so the dogs could go outside. And when I finished I had another inch already back and had to go over everything again! Do you think maybe parks and recreation is up too shoveling my trail? Yeah, right.

I think this morning I am going to have to go back and actually complete the assignment in CHAPTER two "The Reason" of Dawn's book, and remind myself why I thought training in the winter was possible in Utah. While I'm busy doing my reason homework you can check out her so so funny book, The Non Runner's Marathon Guide For Women.

Choosing a Training Schedule

A task that has taken me a couple of weeks is selecting the training schedule to use to get ready for the marathon. Turning to all the library books I'd checked out and had been reading before I made that final mouse click that put me in the Ogden Marathon I went back to the one that sounded most like me, The Non-Runner's Marathon Trainer by Whitsett, Dolgener & Kole. It is a good book about over 200 people who signed up for marathon classes and finished a marathon. And one was actually my age. After a preliminary training program of walking and jogging, this program is 16 weeks, running 4 days a week, never over 18 miles. Their goal is my goal, FINISH! And they have a great answer to my question to myself, Why a marathon? "Running a marathon is a peak experience available to anyone that will take you to the brink of what you thought were your personal limits and beyond."

The next book, Run Your First Marathon by Grete Waitz, she also has a 16 week program after completing a walk to run beginning program. Her longest run is 20 miles. In her training schedule you run a certain number of miles each week. Also she has you run 4 days a week. I love her basic philosophy, "hurry slowly. Get there, but be patient. I want you to get there, but do it smart, do it right."

My next training option comes to me at work, my boss brings in his wife Kelli's book Runner's World Complete Book of Running. Of course I open this book too and begin reading and find something totally unexpected, Oprah finished a marathon in 1994?! Wow. And yes I was thinking like the books says, "she was the last person I would expect to run a marathon." Then my little voice, if she can you can. As long as I do my running homework. They have a beginner program in this book, 18 weeks, with 4 days running, one day cross-training. Longest run 20 miles.

Kelli also put in a copy of her training schedule in the book for the Salt Lake City Marathon. This training program comes right from the Salt Lake Running Company website, a 25 Week "To Finish" Training Program. I looked this program over carefully. Run for 3 days, cross-train for 2 days each week. This appealed to me because only 3 days running and then I could still prepare for triathlons with the cross-training days for biking and swimming. This training schedule also differs in that the 2 runs during the week are measured in time, not distance. Only the Saturday long run is for distance. The cross-training is also for time.

Last is the book, The Non Runner's Marathon Guide for Women: Get Off Your Butt And On With Your Training by Dawn Davis. First off, this book is funny. She has me laughing a lot. Her training schedule is 20 weeks. She uses the 4 days of running, one day cross-training. She says, "How does one go from being a couch potato to finishing a marathon? One consumes a lot of ibuprofen."

And the winner is, the Salt Lake Running Company program given to me by Kelli. I like the timed midweek runs, the timed cross-training and the fact I actually do have the 25 weeks before I run.
My official training starting day, November 29, 2010. Before I begin, I am working on and I quote from Dawn Davis "at least one valid reason to do something insane...the reason needs to hold up under your own scrutiny once the temporary effects of your spontaneity and/or pharmaceuticals wear off."

Click>>-------for my TRAINING SCHEDULE