The Dutch Girls’ Guide to Gear

I am Dutch.  In West Michigan, this is a common ancestry, and the most common thing we Dutch are known for is being thrifty.

It’s no lie, I am thrifty.  Frugal.  Cheap.  Dutch.

When it comes to being a runner, it’s easy to get caught up in getting gear.  When it comes to being Dutch, it’s easy to skimp on gear.  So how does one know where to skimp and where you simply cannot?

• Shoes.  Never, ever, ever skimp on shoes.  Ever.  Shoes are crucial to your running experience.  You need to have running shoes that are fit at a running store.  Period.  Running store personnel are trained to fit you with shoes that work for your body type and foot.  Shoes are a true investment for a runner, and are foundational to your running health.  However, once you are fit with a good pair of shoes, you can sale shop if you’re savvy.  When we became Road Warriors we had a shoe fitting at Gazelle.  I knew that I would need more than one pair of shoes to complete my 25k training, so I went to the Brooks website, and found my shoe on sale.  I ordered 2 more pairs at $35 off of the listed price because they are discontinued.  I feel comfortable doing this because I have been fitted for those shoes, and they are copies of what I was fitted for, and also because the Brooks website has a 30 day money back guarantee, so if they aren’t what I expect, I will be able to return them.
• Safety gear.  It’s important to have your safety gear, especially ID and reflectors, but you can often find these items on sale, and RoadID is pretty reasonable with their pricing.  RoadID also sponsors many smaller races, so check your race bib for a coupon.
• Shirts.  Running shirts should be tech shirts, and they generally aren’t cheap.  However, if you race even a few times a year it isn’t hard to get plenty of tech shirts from your races.  This is an area where you can save money by purchasing from big box stores and discount stores like TJ Maxx and Marshalls too.
• Tights and Shorts.  I’m not going to lie.  I love the fancy schmancy tights with the reflective threads sewn in that you can get from the higher end stores and lines.  But I don’t have any.  I find that using less costly tights and being careful in the laundry does the trick for me.  As for shorts, I have no qualms with going el cheapo on those either.
• Socks.  Maybe I have a foot fetish, but socks are another area where it pays to invest.  In the Michigan winter, you simply need a few good pairs of wool socks for running.  Wool is a natural wicking material, and even when you are slopping through slush your feet stay cozy when you have a good pair of wool socks.  I have purchased off brand wool socks from big box stores…..and they blow out.  They don’t even last a season.  It’s just not worth the price difference.  Summer socks are critical as well for preventing blisters and sores.
• Hydration.  This one is up to you.  If you aren’t running far, you don’t really need hydration options.  I haven’t yet found anything that I love or can’t live without, so if you have any suggestions, I’d love to hear them!

What else?  Where do you save money and where do you spend?  Do you have a super secret place for getting all the deals?  Leave a comment, I’d love to hear about it!

 

Juggling

I knew when I applied to be a Road Warrior that it would be a juggling act.  My family always comes first, but after years of taking a back seat to all, I’m attempting to at least ride shotgun, putting my needs on par with my loved ones.  Yet, I had no doubt when I applied to be a Road Warrior that at some point my juggling act would unravel and I’d be chasing balls all over the place and trying to clean up.

This has been the week to clean up.  After a big event at my place of work; a handful of snow and sick days with the kids; a daughter who sustained a concussion while cheerleading; a trip to Nashville; and a husband with 3 jobs, 2 of which require some overnights out of town, I let my Road Warrior group workouts fall by the wayside for a couple of weeks.

Since I had anticipated this happening, I am prepared.  I gave myself a healthy dose of grace, after all, I am doing the best I can.  So I am regrouping my balls and getting the juggling act rolling again.

First off, an apology to my fellow Warriors.  I see you out there doing your training together without me.  I see your commitment, and you’re inspiring me to hop back into the game, so I am sorry, and thank you.  Second, calling in backup.  Though my husband is a whirlwind himself, he is 100% with me in this endeavor, so we sat down and solidified our schedules to ensure that we can keep all of our collective irons in the fire, and planned when to get babysitters as needed.

Last, and most importantly, I reminded myself that this is a once in a lifetime gig.  I won’t get another chance to be a Road Warrior, so I don’t want to waste a minute of it.

Hold on baby, I’m back on the ride, and man, isn’t it a fun one?!

Turn About is Fair Play

As I mentioned in this post, the Old Kent River Bank Run seemed larger than life to me as a child.  I saw it (and still see it) an idyllic cornerstone of West Michigan charm.  For me, the history of the race is ensconced in my childhood, and comes along with ample supplies of nostalgia.  As evidence of long running interest, I present to you this essay, written circa 1981.

I ask you to imagine your childhood hero, dear reader.  For some it was Michael Jordan, for others Jerry Rice or Barry Sanders.  Still others think of Tony Hawk or Michael Jackson.  Now consider your emotions as you anticipate taking lessons from the hero of the ilk you have imagined.

As I have mentioned before, coaching is a very valuable asset as a runner, and as a Road Warrior I am blessed to have several coaches, all of whom I hold in high esteem.  Yet even though my Road Warrior and RunGR coaches are fabulous, in comparison, the regular coaches next to Greg Meyer are like Hudsonville ice cream next to Haagen Dazs.  Hudsonville ice cream is awesome, who doesn’t love it, but Haagen Dazs is that super special celebration day treat that is only indulged in on occasion.

Suffice it to say, that I fully intend to participate in every Hump Day Hills and Hops opportunity, not only this year, but for many years to come.  It’s not every person who has the good fortune to have their childhood hero coaching and cheering for them.  As a tiny blip on the running radar scene, it’s humbling to receive attention from a running legend.  Thank you Greg, for the impact you have had and continue to have on my life.

Eat to Run, Run to Eat

I love running for many reasons.  There’s that great run in gorgeous sunshine that leaves you feeling like you did a full body cleanse.  There’s certainly a sense of accomplishment in running longer distances and improving times.  Yet, among the top reasons for running is this:  

If you look at the top of the photo, you will see that for me to maintain my weight, I need a caloric intake daily of roughly 1500 calories.  With the Standard American Diet, it is rather challenging to stay within that 1500 calorie per day limit.  Yet, on Saturday, when I took that screenshot of my My Fitness Pal day, I had given myself a bonus of nearly 1000 calories by running 10 miles.  I personally find it very challenging to get even close to the calorie goal for the day on a day that I run 10 miles.  The bottom line is that at this level of running, my only dietary concern is ensuring that there’s enough nutritional balance in my daily diet to fuel my runs.

Or is there more?

Some of my favorite, nutrient dense foods include home made, garden fresh pico de gallo and cole slaw.

For all of the nutritional benefits, those two food choices do not make for a good run.

Picture this, a glorious, sunny day, 65 degrees, an afternoon run in mid autumn with the splendor of full autumn color and smell of freshly fallen leaves filling your senses.  It’s the perfect long run.  You’re cruising along at an easy pace, and thinking that this simply couldn’t get any better.  You feel a stitch in your side, so you slow the pace just a bit, but before you know it, you’re experiencing full fledge cramps that signal nothing short of the gastrointestinal version of the apocalypse.

I don’t imagine there are too many runners who haven’t experienced this phenomenon at least a time or two.  I personally have a considerable list of foods that absolutely cannot be eaten pre-run.  It’s a list that was formed by unfortunate experience. For many runners, training to avoid unwanted pit stops is a crucial part of race training. This article and this article can help you increase the odds of a cramp free run.

However, if the gut training does fail, there’s always a chance to be remembered for determination.

The Difference a Coach Makes

I’m a bit of a nerd.  When I decide that I’m interested in something, I start gathering knowledge.  As I runner, I have read several books, years of magazines, and follow several blogs and online publications.  I know the verbiage.  I fartlek, tempo and do sprints, just like the books say.

While I was excited at the prospect of having coaches, I was a bit skeptical about just how much I would learn.

Call me schooled.

On night one, Coach Joann jogged up beside me and asked if I had learned anything that night, after a brief pause, I realized that indeed I had.  I started paying attention, and realized that I have learned something new at every single training run we have done.

As a Road Warrior, Coach Joann and Coach Amy get to know each of us, they know our strengths, weaknesses and goals, and strive to support each of us in all of those areas.  They not only encourage us, but teach about all things, little and big, on every run.  From things like hand position and stretches to recovery and nutrition.

Not everyone has the opportunity to work so closely with coaches, but if you live in West Michigan, you have access to a top notch coach, and you might not even know it.

For the past two weeks the Road Warriors have been doing our training runs with RunGR. RunGR is a local organization that is coached by Coach Michael Wojciakowsi.  Coach Woj is the Aquinas college cross country coach, and he is present at the RunGR training runs.  He gives monthly Wojinars (running seminars), and actively coaches all runners.  As you start the focused part of the run (hill repeats or fartleks) he tells you exactly how to do them, so you get the most out of your training.

I digress.  Once again I realize how much am humbled and blessed by this opportunity.  This coaching is strengthening me and building speed in ways I never could alone, and believe it or not, it’s a whole lot of fun.  After all, if you’re going to have a good fartlek, you might as well have a good coach and fartlek with friends.

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My Best Running Buddy

I am growing to truly love my Road Warrior Coaches and team.  Joann takes the lead with a fun and gentle hand, and although she’s far too young to be my mother, in many ways she functions as team mom.  Amy is all encouragement and hugs, it’s hard to have a bad run with Amy by your side.  Linnae is inspiration, so fast and accomplished.  Debbie is sweet and gentle, but with a sense of humor that can catch you off guard.  Jack is kind, gentle, and a good listener.  Chris is a teacher and also full of encouragement.  Patrick is quiet, except when he’s cheering you on, which he does a lot.  Adam is all out there and the proverbial life of the party.  Sally always has a great smile, and is strong and well rounded.  Natalie is great for conversation and so open.  Ashley is a great combination of fun and fight, she’s battled off 140 lbs.  You can find all of their blogs here, and I encourage you to read them, they’re all great!

As spectacular as the team is, they still don’t quite trump my best running buddy.

My first love is trail running, and my first running partner is my dog.  My dog is a German Shorthaired Pointer (GSP).  The GSP breed is primarily a hunting dog, but with a personality and demeanor that makes the breed an ideal family dog.  We got Abbi from Shotgun Kennels in 2011.  Because of the special needs of our children, the Kennel Owners recommended a female pup, and when it came time to bring her home, they recommended a pup they called Leah, because of her excellent temperament.  Leah came home with us, and we named her Abbi.

GSP’s are high energy dogs, and are happiest when they have a productive outlet for their energy…a lot like me!

We started training Abbi as a pup, for just 5 minutes 2-3x a day.  This little bit of training means that she is very responsive and able to run in the “heel” position.  I simply throw a leash onto a waistband and off we go.  It really isn’t hard to run with her off leash (in many ways it’s easier and preferable), but for safety’s sake we keep her attached to me.

Abbi and I have logged literally thousands of miles together.  She is the ideal running partner.  Although she’s faster than I am, and far more graceful, and her 3 year old body is far more spectacular than my 41 year old counterpart, she always accommodates me.  It’s her top priority, to make me happy, and I feel the same toward her.

After the Run

One way that I would like to be an ambassador for the Fifth Third River Bank Run is to engage in a discussion about self care.  Self care is crucial for me.  I am over 40, I have moderate asthma, moderate scoliosis, which is often symptomatic, and I am a Guillain Barre survivor.  In order to keep running, I have to be intentional about taking care of myself.

That self care comes in many different forms.  One thing I did just this week to care for myself was to attend my annual checkup with my primary physician.  

This is NOT my favorite way to care for myself.  Yet I am filled with gratitude for her help managing my rather extensive medical portfolio.  I wouldn’t be out there if it weren’t for knowledgeable and skilled physicians who are able to work with my body.  Of course, she had to run some tests.

My hope is that my diet and activity will continue to keep my blood counts and cholesterol levels optimal.

But there’s much more to caring for a body that doesn’t alway cooperate.  Stretching is crucial. Today before the before the public training run, Dr K from Metro Health Sports Medicine gave a talk about stretching and rest, which you can catch for yourself here:  

Perhaps my favorite way to care for myself is after the run.  This week I ran my first four mile race. My time wasn’t quite what I wanted it to be (my goal was 10 minute miles, I ran 10:20), but I really pushed for that time.  This body was sore from my buttocks to my shins.  I tortured myself with my foam roller and massage stick, rolling out sore muscles helps speed healing and recovery.  

And last but not least, I soaked.  I drew up a hot bath with my favorite epsom salts, and lowered my poor body into the tub for a nice, long, relaxing, refreshing soak.  

I don’t know much about the science behind epsom salts, but I do know that if I lay my tired body in a tub filled with warm water and epsom salts, the soreness eases, and my recovery speeds.

Aaaaaahhhhh

Pre Race Jitters

Ironically, I am not much of a racer.  (If you’re wondering why I am on a training team for a huge race, let me just tell you that it’s the training that I’m in it for, the race scares the bejeebers out of me).

Alas, my racing philosophy goes pretty much as follows:  If I can keep running for a couple more decades, I should have a decent chance of placing in my age group, so that is my goal.

Here I am, with a race breathing down my neck….tomorrow.  I have run a couple of 5k races, which were totally for fun.  One was the Naked Foot 5k, which was before my husband asked me to please wear shoes to run, and the other was The Law Enforcement Torch Run for Special Olympics.  A cause which is near and dear to my heart because of the life enrichment my son, Alex gets from participating in Special Olympics.  This past September, Alex stepped in to finish the race with me, and it was a wonderful moment.  

I also ran a half marathon in 2011, which I remember as the turning point, when the wheels on my physical well-being fell right off, and I crashed and burned.  Hard.

Here I am, facing down the barrel of my first race as a Road Warrior.  Tomorrow is the Resolution Run.  It’s a four mile race.  Four miles.  I probably should have been thinking about this before today, but racing 4 miles is a really tricky distance for me.  I know how fast I run 5k, and what my PR would be.  I know how fast I run 10k, and even my half marathon pace, but 4 miles is a head scratcher for me.  It’s a distance that is just a touch farther than I can push through at top speed.

But ya know what?  I’m gonna try.  I’m going to give it my best shot.  My goal time is 10 minute miles.  For me, that goal is really pressing the envelope.  I will have to lay it all on the pavement to make that time for 4 miles.  I keep telling myself it’s only 40 minutes, I can do anything for 40 minutes, right?  We shall see.

Catch Us if You Can

I hope my parents don’t mind.  I’m going to get just a bit sappy about the running heritage they created for me.

I don’t quite know how or when it started, I’m guessing about 1980, when I was 7 years old. Something clicked, it was in my mom first, and she decided to become a runner.  Her first efforts were literally a quarter of a mile.  I guess it is no mistake that I have a hefty dose of perseverance and persistence, but God bless her, my mom became a runner the year she became a grandmother.

It didn’t take long for my father to join in.  Next thing I knew, they were training for the Old Kent River Bank Run.  The year was 1983, I was 10 years old.  I watched my parents train, feeling a mixture of pride and perplexion when they would roll in sweaty and exhausted on Sunday afternoons after their long runs.   I remember hearing the ads for the race on the radio, with that great, catchy running tune, “Catch Us if You Can”.

I kind of thought my parents were going to be famous.

Indeed, after a last minute course change, they participated in, and finished the run.  That was over 30 years ago, they still have their pins and shirts to this day.

My parents remain incredibly fit and active.  They have been fantastic role models for me, and taught me by example how to live an active, healthy lifestyle.

Now it’s my turn.  I get to follow in my parents footsteps.  My heart swells with pride in this heritage.  I have enormous gratitude toward my parents for the example that they have given to me.  And it isn’t lost on me that my daughter has the same look of pride and perplexion on her face when I return from my long runs.

Catch us if you can!

Who Needs a Comfort Zone Anyway?

Like almost anyone, I have my comfort zone.  I have my habits and quirks, and of course, I like to stay where I’m already settled.

When I signed up to be considered for a Road Warrior position, I knew I would be stepping out of many comfort zones.  I am a rather solitary, introverted person, who generally prefers only one running buddy, and she has 4 legs (you will hear quite a bit about her, she’s delightful and her name is Abbi).

Alas, doing group training at the gym and public training runs is out of my comfort zone.

I went to our first outdoor training run Saturday with mixed feelings.  I’m going to be doing a heck of a lot of this, what if I hate it?  What if I’m the last place runner?  What if I put myself out there and…….(insert ridiculous scenario).  Yet, there was also a some excitement in the mix of emotions, trying to stay afloat amidst the waves of irrational worry.

I walked in and ran right into someone I knew (phew).  I made small talk with several people, saw our coaches, and sat down to listen to Greg Meyer share his running wisdom.  Thankfully, Greg brought out some laughs, which eased the tension for me just a bit more.

Next thing I knew it we were headed outside to start the run.  Not too far in, I connected with a friend.  We strode along together for awhile before breaking off.  I did run solo for a couple of miles, then saw another friend who had planned on the 2 mile distance approaching the 5 mile turnaround point.  I was halfway up the hill but ran across the street to join her, and the other friend.  We ran the last 2.5+ miles together, as a group.

And you know what?  It was pretty nice.  I liked it.  A lot.