October 2013 – Salty Running

Horror Story Giveaway Winner!

Posted by CinnamonOctober 31, 2013

Even the cover of this running horror story is creepy!

Who doesn’t like a scary story on Halloween? We sure do, so we had a quickie contest to find a scary running story for us all to enjoy! The winners received a new horror novel “On the Lips of Children” by Salty friend Mark Matthews. The novel is about a running experience gone horribly wrong. Eek!

And now we’re so pleased to present the winning tale of horror, written by Salty Reader Jess P. from New Jersey, who will receive a free copy of “On the Lips of Children!” Congratulations, Jess!!

Click through for more about our winner, Jess, and also for two more scary stories from our runners up!

When I was in law school, I adopted a very special dog named Eli. Eli is an 80-pound black-lab mix, and back then he was 18 months old and full of mischief. I would run miles with him every day just to take the edge off his energy.

One morning, Eli and I woke up early for our daily run. It was fall, and still dark out when we left the apartment at 6 am. I started down the trail behind our apartment. As I turned a corner down the trail, a man stepped out of the woods right in front of us. Eli and I stopped in our tracks.

The man was disheveled and his eyes were having trouble focusing. He was bigger than me, and as he approached he got too close for comfort. He looked me up and down and said: “You like running?”

Unsure of what to do, I responded yes.

Next he said, “Want to try running from me?” Read more >>

Got Milk? Running and Breastfeeding

Posted by SaltyOctober 30, 2013

Boobs: not just for being smushed by sports bras. (Photo credit: Wikipedia)

Boobs. It’s one of our favorite topics around here and, surprisingly, one of the top Google searches that leads readers to our site. Well, not readers like you; rather, dudes looking for women runners with bouncing boobs (true story!). Here’s the post they get. Anyway, this isn’t that kind of boob post. Today we’re talking about boobs doing their job. You know, breastfeeding.

Most research on breastfeeding and exercise focuses on the effect of exercise on the quality and quantity of milk. It’s really nice to know that moms who exercise generally produce the same quantity and quality of milk than our non-exercising counterparts – Hooray! However, little research has been done on breastfeeding’s effect on athletic performance and a woman’s ability to train at a high-level while nursing. As a result there are not a whole lot of useful running and breastfeeding resources for serious runners.

That is, until now! Read more >>

My First Ultra and the Last Thing on My “30 Before 30” List!

Posted by CilantroOctober 29, 2013

Along The Course - Bizz Johnson 50K Ultramarat... — I was going to have to run a lot more than 7 miles to cross this last goal off my “30 before 30 “list! (Photo credit: ex_magician)

I don’t know about you, but when 30 started creeping up on me, I made a “30 before 30” list of things I wanted to accomplish. Wednesday, I realized that I was going to accomplish every single thing on my “30 before 30” list with the exception on one thing: an ultra-marathon.

I quickly got on the ol’ internet and discovered one more ultra in North Dakota scheduled in 2013, Bonus, the course is a mere 30 minutes away. One problem: it was in four days, on Sunday.

Friday, at 7 pm, I registered. Read more >>

Hello Basil!

Posted by BasilOctober 29, 2013

Hey 16 year old self, how's it feel to get lapped by an old lady? — Hey 17 year old self, how’s it feel to get lapped by an old lady?

Hello Salty runners! Greetings from the last frontier, the land of the midnight sun and the eight-month long winter. That’s right–Alaska! Where it’s totally legit to reach for the running tights before Halloween and to use a get-out-of-a-tempo-run-free card because there’s a bear on your beloved running route. (Yup, for real, totally happened.)

I’m a recovering type-A workaholic (See: Catbert: Evil HR Director) turned hausfrau and running enthusiast (See: June Cleaver in tempo shorts). I left my HR consulting job when my youngest was 3 years old, and have been “staying home” ever since. This year, my two children are finally in school full-time (cue the angels!), so I’m footloose and stroller-free, training for my first marathon. Read more >>

Licorice’s Pregnancy & Training Log – Week 36

Posted by LicoriceOctober 28, 2013

Y’all, the homestretch is almost upon us. In just one more week, the little girl will be considered “full term” and, most importantly, have a full medical blessing to make her appearance whenever she’s ready. Not that I’m counting.

No, I do NOT have your pumpkin. Why do you keep asking me that?

No, I’m totally counting. I feel like I’ve hit that point where nothing is really ever comfortable. I feel like this is largely due to the fact that the child has developed her own gravitational field, so whenever I stand up she just feels heavy. I’m sure this is because she’s moving down just like she’s supposed to, but it is not comfortable. At all.

As a result, I wasn’t exactly motivated to do a whole lot of walking this week, although I did get out once. I also got my butt back to prenatal yoga for the first time in several weeks, since I was finally feeling up to it again.

Monday: Rest

Tuesday: Rest

Wednesday: Prenatal yoga

Thursday: Rest

Friday: Walk 1.75 miles

Saturday: Rest

Sunday: Rest

Cilantro’s Training Log – 10.27.2013

Posted by CilantroOctober 28, 2013

Well, heck, I guess you can call me a runner again.

As my recent logs have alluded, I’m running again – and it feels amazing. Two weeks ago, I actually started some training again – and while I didn’t have a race in mind, I knew that I needed to start focusing on my running fitness if I wanted to qualify for Boston in the next year (which I definitely) do. However, I also realized that I was going to accomplish all of my 30 before 30 items except for one this year (A list I made when I was 29, but only accomplished half of the items on the list before turning 30). The one thing missing was an ultra-marathon – and (as you’ll find out in a race recap) I found the last one in my area and signed up.

Because of that, my runs this week took an inexplicable change towards the end of the week (and what I’d planned), but it was still a pretty solid week of running:

Sunday: Off (much needed after 16 miles the day before)

Monday: 14 miles, averaging a 9:30 pace (my long run pace)

Tuesday: 6 miles, very easy

Wednesday: 45 minutes, elliptical

Thursday: 8 miles, hills (I run over a super-steep overpass in Grand Forks, back and forth). I kept my pace around 8:30 for the hills, and this workout kicked my butt in a great way! Can’t wait for a repeat.

Friday: Rest for race on Sunday

Saturday: 4 easy miles (these were unbearable and painful and slow)

Weekly stats: 32 miles

A solid week, but get ready for those numbers to spike this week!

Salty’s Training Log – 10.27.13

Posted by SaltyOctober 28, 2013

I don’t even know where I left off with my logs. I know I told you about the trail race last week. Since I’ve backed off from real training, I’ve been running mostly 5 days a week and 44-45 miles per week. (The week I raced I did 48.5 miles in 6 days). I am definitely enjoying not having to find time to run two days a week and my body is feeling way better.

That’s not to say I feel awesome and happy with the situation all the time, of course. Before the break I was right back where I wanted to be with my weight, but since I’ve put a couple of pounds back on. I knew it would happen and it’s probably for the best; I’m sure it makes my nursing body happier not to be so lean. It still stinks to take a step backwards in this regard, but I’m working on being at peace about it, knowing it’s for the greater good.

It’s also the peak of the fall racing season. Surprisingly, I haven’t felt myself feeling very jealous of all the PR race reports or angsty that I’m not out there going after my own. I’m just not feeling it right now and I actually feel deep down that the fire in my belly will return in due time if I just let go right now.

Last week was fairly typical of this last month. Here’s what I did:

Mon: off. I go to gym and swim with the baby and don’t sweat trying to squeeze in some miles somewhere else in the day.

Tue: 9 easy on trails, some with my friend James.

Wed: 8 easy on the treadmill. Was really tired. 8:28 average.

Thu: off. Busy day.

Fri: 10 mile with first 8 progressive. Started slower than 9:00 pace and ended at 6:15 pace. Then 2 miles easy.

Sat: 5 averaging 8:08 on the basement treadmill during nap time.

Sun: 12 with no watch. Ran with the running club and ran some miles with one friend, some with another and then the rest with another. It was fun!

Total: 44

How To Get Through Hard Workouts Without Breaking Down

Posted by EucalyptusOctober 28, 2013

Panic attack — Has this ever happened to you mid-workout? (Photo credit: Wikipedia)

Something I’ve talked about before here on Salty Running are my track workouts and how much I enjoy them. But I’ve neglected to talk about something that has the ability to plague my tough workouts: my tendency to have anxiety attacks.

Recently both Cinnamon and Ginger battled anxiety attacks while racing their respective fall marathons, but anxiety can come at any time. For me, workouts are more stressful than races. My nerves are at an all-time high during workouts because I feel like I have to perform to a certain standard. I have to hit my splits or immediately I don’t think I’m ‘good enough.’

Let me give you a little history — I’ve had anxiety and panic attacks since I was a kid, over things like deep water and blood tests. My first anxiety attack while running was last year during a track workout, when I was boxed in by about three or four other girls, thought they were all racing me, and freaked out. I couldn’t even finish the workout! Since then I’ve DNFed a 5K because of a panic attack and my legs buckled last Tuesday after a series of 10 400m repeats on grass. Sometimes it gets to be too much for me and I just need to stop. Needless to say, I have a lot of trouble relaxing!

So why I am I telling you all of this, especially about something I am super embarrassed about?

Because I think anxiety attacks and anxiety over workouts in general can be overcome. I’ve talked about this before in a psychological complex, but I’m just going to get a little more personal now. Read more >>

Vanilla’s Training Log: 10-27-13 The FINAL Countdown

Posted by VanillaOctober 27, 2013

number 1 — One week til Race Day! (Photo credit: Leo Reynolds)

One week! One week! One week! That’s it. After signing up for Ironman Florida nearly a year ago, race day is almost here. It’s hard to believe that it’s time. It’s hard to believe that I have put in so many hours, logged so many miles and have eaten a ton of calories. I am tired, ready, nervous, excited and the list of emotions continues.

I’ve skipped a few week’s worth of training logs since time seems to be working against me. I started my taper on the 19th, two weeks before the race. I’ve been focusing on getting to bed early and listening to my body. I also went on the ‘wagon’ and won’t treat myself to any adult beverages until after I cross that finish line. Here is my final week of training before the race:

Sunday: 31 miles, 4 miles brick. Finished up right before a rain/snow mix that made for a damp and cool Sunday.

Monday: 30 minutes of core/weights in the morning; 1,800 swim in the evening.

Tuesday: 4 miles. That’s it. Felt like 20. My body felt the taper. I felt tired and sore. Got my bike tuned-up and cleaned for its showing on November 2nd. Went to bed around 9:30.

Wednesday: Super easy 5 miles with friends before sunrise. 30 minutes of core/weights/stretching/rolling after.

Thursday: Rest Day! Ahhhhh! My mind didn’t go stir crazy, and my legs felt rested. Dropped off my bike to get shipped to Florida–this is happening!

Friday: Met my friend, Amanda, for an easy 5 at 5:30 a.m. The stars were still out and so was the moon. It was a crisp morning, but very beautiful. Some weights/core after.

Saturday: 6 miles @ 8:20 pace including 4*4 minutes with my old teammates, followed by 2.25 miles at goal marathon pace. Later that afternoon, we joined some friends at the pool for a timed swim. I went 90 minutes, all freestyle, no stopping!

Weekly Totals:

Running: 27 miles

Biking: 31 miles

Swimming: 2.1 miles + 90 minutes

Weights: 90 minutes

5 Reasons to Bust out the Running Tights Now!

Posted by PepperOctober 25, 2013

I know. I know. it was just a few weeks ago that Eucalyptus was convincing you to hold off on busting out the tights this fall. And then just yesterday Rocket was convincing you to race in spankies. However, I’m an older wiser Pepper and I have to admit I’ve come a long ways since my fall and winter singlet and buns wearing ways.

For a long time wearing shorts long after all my running compatriots were wearing tights was like a bad ass badge of honor (hello Michigan state cross country meet my Freshman year in neon orange shorts in the snow). In fact, ask my friends, I’m known for stripping layers one mile into most fall and winter runs, so don’t take my Friday five advice lightly when I tell you, sometimes tights are all right, even when it isn’t below 32 F.

So here are 5 reasons it might be ok to wear tights before it’s freezing! Read more >>

Saffron’s epic training log – 10/13/2013 & 10/20/2013

Posted by SaffronOctober 24, 2013

Allie pre MastersXC — Greetings from gorgeous New Jersey!

Hi Salty fans!

Well, I had another epic 2 weeks in my training life. Amid hosting 2 consecutive sets of houseguests and for my son’s first-ever full on kid birthday party I somehow managed to run the highest mileage week of my life and then follow that up with a relatively solid performance at another national championship race. I am tired just thinking about it, but I made it through! Read on for the deets!

Week one: The Epic Week 10/7/2013 – 10/13/2013

Monday: Cruel Joke. 10 miles easy the day after Trail 10k Nationals. My legs were toast. I followed up with core work at the gym.

Tuesday: Failure of self-control. This was supposed to be another 10 miles easy but my legs decided that it would be more fun to run 6:4x pace so I did that for the bulk of the run. The legs didn’t hate me but they also didn’t love me.

Wednesday: Punishment. Thank goodness I have a coach to be my voice of reason! He limited me to 50 minutes on the treadmill. I was secretly grateful…

Thursday: The best kind of surprise. Do you want to know what is what is great? Getting up super early to fit in a workout before cramming for your kid’s birthday party and expecting that said workout is going to suck but having it be awesome instead! My warm up felt easy, my strides felt hard but manageable and my 5 x 1200’s at 5:42 pace were easy enough that 2 of them were actually 1600’s. My legs were tired by the time I got through those and onto my 5 x 200m in :40 with :45 rest but I got through those fine as well.

Friday: Boredom. 9 miles solo outside. So boring. I tried to keep it slow and it worked. Kind of.

Saturday: A few of my favorite people. I started the day with an easy hour with Wasabi and our amazing teammate Caren then ran home and fetched my dad to run an easy 4 with him. We met up with Carter on the trail so in one morning I got to go on 2 runs with 4 of my favorite people! Win!

Sunday: A record-breaking day! Before it was anywhere close to daylight I ran with Wasabi and our speedy teammate Jen. Jen and I did a 2 mile warm up then picked up Wasabi for a 30 minute warm up, 40 minutes at marathon pace and a 30 minute cool down. Jen and I may have gotten a little carried away with that marathon pace (we were about 15 seconds/mile fast…whoops!) but it was a fantastic run. After finishing, changing my clothes, drinking some gatorade and a latte and eating a delectable Starbucks turkey bacon, egg white and cheese breakfast sandwich my dad called and asked me to take him for another 4 miles. To say that I was conflicted about this was an understatement. On the one hand, I had already run 16.5 miles and my legs were tired. On the other hand, I love running with my dad and those extra 4 miles would put me well over 80 miles for the week, a new mileage PR by a LOT. Spoiler…I dashed home, fetched my dad and went for the run. And I felt great!

Week two: The cutback/race week 10/14/2013 – 10/20/2013

Monday: No rest for the weary. My legs were tired throughout my easy hour. (Big shock, I know.) But they felt better as the run progressed.

Tuesday: Taper speedwork. After multiple “train through the race” situations I finally had a cutback week leading up to my race. Contrary to popular belief, tapering and/or cutting back don’t necessarily just logging slow, lazy runs. Today I did a 4 mile warm up, drills and strides, 5 x 800 meters in 5:42 pace with 1:30 rest in between, 5 x 200 meters in :40 with 200 easy in between and finally a cool down. While it may sound like a lot to some, this was much shorter than my regular speed session!

Wednesday: Let the real taper begin! Easy 50 minutes followed by a totally uninspired core session which was more about catching up with Wasabi than about doing core. Some days that’s just how it goes!

Thursday: Teeny tiny tune up time. I did a quick 3 mile warm up and some drills then just did 6 x (1′ hard/1′ easy) with the hard effort starting at 5k pace and working down from there towards mile pace. Finished with a 2 mile cool down and was done. A speed workout in under an hour? Totally confusing to both my body and my brain, but I’m just going to roll with it, and maybe use my spare time for a nap!

Friday: Perspective. A few years back a run of 6 miles would have been longer than my recovery day, and maybe as long in distance as my speed or tempo day. Today when I was finished with 6 miles I felt as though I had barely begun. I have built my mileage up very, very slowly over the years and every once in a while I find an opportunity to reflect on how far I have come. Today was one of those days!

Saturday: Course tour. I flew to New Jersey today for the National Masters 5k XC Championships. My amazing Oiselle teammate Jen fetched me from the airport and ferried me all over the state. Once I was settled into her home we drove to the course and ran the 2.5k loop a couple of times, nice and easy.

Sunday: Race day. Going into this race I thought (based on research) that I could maybe finish in the top 3 to 5. Much to my surprise, at the 800 meter mark I found myself running neck and neck with the lead runner, feeling amazing. Relaxed, breathing was in control, legs felt…like they were running on grass, but otherwise fine. She eventually pulled away but I was solidly in second through the remainder of the first lap. Then, on a flat section just at the outset of the second lap, my chest closed up. All of a sudden I just couldn’t breathe. I wasn’t running too fast (my pace was the same as at a recent XC race) but something had caused my throat or lungs to constrict. I stopped and put my hands on my thighs and caught my breath. And was passed. Fortunately it never dawned on me to quit, so within a few seconds I was back at it. I have been in this breath-constricted situation before though, and I knew what was coming…more stops. Every few hundred meters I was forced to slow to a jog or a walk to get my breathing under control. It definitely frustrated me but I tried to focus on just holding my place, running as well as I could when I could run and getting to the finish. My teammate Jen was right behind me and it helped me enormously to know she was there. Finally I made it to the final flat 300 meters and just went for it. My time was nowhere where I wanted it to be (I ran 18:45) but I still managed to finish third and, after 4 or 5 minutes of gasping for air, I was left none the worse for wear. Bonus – my legs felt awesome, as if I hadn’t even run a race!

Halloween Horror Story Giveaway!

Posted by SaltyOctober 24, 2013

It’s not often that Salty Running does a giveaway, but today just happens to be your lucky day! Our good friend Mark Matthews is an accomplished author and his most recent release is a running horror story called On the Lips of Children. I have to admit, I am a megawuss and not a big fan of the horror genre, but when I heard this one revolves around a double jogging stroller, I had to read it. Woo! It did not disappoint; I could not put this sucker down! It has to be the ultimate running horror story.

However, we know it’s not the only one! That’s why this contest is not your typical giveaway – to enter you can do the usual leave a comment here and we will randomly select one to receive a Kindle version of Mark’s book, but to win the big prize, a paperback copy of On the Lips of Children signed by the author and the Kindle edition, you will have to share your own running horror story! More details after the jump!

Running Fashion Police: Bun Huggers! Spankies! Racing Briefs!

Posted by RocketOctober 24, 2013

Anyone who knows me knows how I like to race: in a sports bra and briefs. Briefs are those things that some women runners wear that look like bikini bottoms. I like to call them spankies! But you might also know them as “buns” or “bun huggers.” Whatever you call them, they’re what I like to race in.

Of course, this choice of apparel is not without controversy both in and out of the running universe. Today I want to tell you why I (and perhaps you might) like to wear them and give you some things to consider if you do. Read more >>

So This Road Runner Walks into a Trail Race …

Posted by SaltyOctober 23, 2013

Just what the doctor ordered for this road runner!

As I explained in my last post, I am taking a break from formal training and “just running.” To make this time feel more productive I’ve given myself some goals. Of course, these are not the usual goals I’d make for my running. Instead of hitting race time targets, my to-do list looks like this:

1. Strengthen core (make core work more of a habit even if it means running a little less).

2. Address training obsessive compulsiveness (overcome training OCD: stop controlling the pace of every run, making sure to get round numbers of mileage and to get in a certain amount of miles every day/week).

3. Rediscover the fun in running.

I have been doing really well with most of these things. I could still stand to do more core work, but I am doing it way more frequently than I was. I put my GPS watch in the drawer and forgot about it, instead opting for the cheap Target watch I still don’t even know how to use anyway. And when I saw there was going to be a trail race at a park near my house, I signed right up! GULP! Read more >>

That One Epic Run

Posted by MolassesOctober 22, 2013

It’s that epic Sunday run. Everybody gets one. The one you remember, the one you want to tell everybody about on Monday morning, but you don’t think they’d really care, so you refrain. The one that makes you (and your co-workers) so grateful that you get to be a Salty blogger, because that way you can tell everyone, but they don’t have to listen.

Recently, I had an epic Sunday run. Read more >>