Our Inner Dialogs

It's summer here in NC.  Due to that nasty heat and other recent developments, running hasn't been in my exercise vocabulary as of late.  Enter my yoga mat.  I've spent a lot of hours on my yoga mat the last few months and I feel like I've gained so much physically and also mentally.

My yoga instructor talks a lot about our inner selves and how it relates to the world we create for ourselves.  She makes me keenly aware of this inner self and inner dialog that is constantly happening within me whether I acknowledge it our not.  How self critical am I during my yoga practice?  During work?  While I'm with friends or family?  How often do I validate the good things I do?  How often do I just acknowledge that the dialog is there?

I feel like my inner dialog is pretty loud while I'm on my yoga mat.  I'm constantly thinking about how long my lines should be, or how strong I'd like to be or how much that certain pose hurts or is stretching a muscle I didn't even know I had.  This negative inner dialog then drifts from what I could be doing better on the mat to what I think I should be doing in relation to others or during my day.  It's negative and completely detrimental to success and progress.  I love taking that off the mat with me and realize that every day I am subconsciously talking to myself ... constantly validating or criticizing and then I need to be more aware of how I "treat" myself.  Hopefully that makes sense.

On a running note, I feel like while that inner dialog wasn't as loud for me on runs, it was definitely still there.  Hearing it in on my yoga mat helps me realize that it's on the pavement too.  Am I going fast enough?  It's only mile 3, why does this feel so uncomfortable?  It's so hot - I can't take another step.  Or, wow, I feel amazing.  I could go forever.  Mile 5 feels great.  See what I mean?

My new challenge is to recognize my inner dialog and then to let go of it ... to realize that for that moment I am there, participating to fullest capability for that day, that hour, that minute ... and that it is simply good enough.  It's a challenge, but I'm ready to work harder at it and to become more whole because of it.

Need To & Want To

I was at yoga last week and our instructor said something (as I'm in the middle of a great sun salute a) that really hit me.

"Pay attention to when you want to stop," she said, "and when you need to stop."

While running, I find that 98% of the time when I'm feeling it, I want to stop. Does anyone else feel that way?  I'm not talking about that nagging injury or a pulled muscle or serious injury... it's so important to listen to you body and know when you need to stop, at the risk of injuring yourself.  I'm talking about when you're so tired, or having a rough day, or just plain don't want to, and you want to stop.

For me this little snippet has been seriously empowering.  A new mantra perhaps.  I've got a half marathon on Sunday and that is what I'll be asking myself when those miles get hard (and believe me, they will get hard).  Julia, do you need to stop?  Or do you just want to?  Mind or matter.  That's all there is to it.

Here's the Deal

Here's the deal, and I'm going to level with you.  It's hard to get out and run all the time, right?  Consistency, for me, has been a huge challenge in North Carolina.  Well, since my marathon in November, I've been a running slacker.  An exercise slacker.  Not a bit of a one, but a big one.  Excuses, excuses - yes, I have a lot of them, but really none of them matter.

And here's what I've found: I am a grumpy little grumpster when I don't exercise.  I'm tired, I don't want to eat healthy foods, I don't have any energy during the day, and all I want to do is NOT EXERCISE when I don't exercise.  I hate that place.  I hate,  hate, hate being in that place.

So last week, I had a few really good workouts.  A run or two with Maggie and an Xtend class that I was sore from for days.  I felt amazing, happy, accomplished.  Skinnier even, though I am sure I wasn't, but my body image changed - just like that.

Today, a long walk with Erin and a 75 minute yoga class.  The moment I stepped out of the class, I felt refreshed, stronger, happier and more fulfilled.  Ready to take on more.

So case and point:  Exercise makes me happy.  Thank you endorphins.  Thank you, thank you, thank you.  I will not neglect you any longer.

14 Miler

Jona and I went for a quick 5K run with Maggie last night.  It was right around sunset and the weather was unseasonably warm.  It was a nice run --- low-key and fun.

Around our lake, I started reflecting on the year and how we had just finished a marathon just a month ago.  Man, it feels like it could have been a year ago.  I thought about my training plans and races for the next year.  Is it time for another marathon?  We are both on such a high after our last race that another seems like a great idea.

Then I remembered my last 14 miler.  It was in late August and I'm pretty sure Jona had never seen a temper tantrum like the one I threw that morning.  (Do you love that it took me four months to confess this?)  I was so fed up with the heat and feeling tired.  I was so fed up with having to wake up at 5am to make sure we didn't die of heat stroke.  I was so fed up of "having to run" (apparently I had forgotten that this was my choice).  I honestly had a 15 minute cry in the car before I didn't run 14 miles that day.  Pathetic, I know.

After reflecting on that particular day I was reminded that running isn't easy.  It's really hard.   

I totally expect to step out onto the pavement and feel easy breezy.  But I have to remember that running takes heart, sweat, discomfort ... pain and tears even.  Is that why I do it?  Because it isn't easy?  No, I do it because it's rewarding.  I do it because I feel good after and during those long runs when I don't feel like I'm running anymore.  I run because it's the good thing to do for me - inside and out.

So I'll keep on keeping on.  Taking on the next race, the next run, the next training session, even though there may be temper tantrums, tears, and pain.  That's OK.  It's running - and I love it.

bring it on

one more time ... 20 miles ... tomorrow morning. i'm ready. bring it on.

strategies for success

we all live very busy lives and have many things that demand our precious time. and yet, we still choose to run, despite the busyness and chaos.

for the past two weeks i have had a problem "choosing to run". gasp. with new demands on my schedule i've found myself sleeping less, and feeling more stressed, which results in missed morning runs. and forget trying to run after work. i feel like a zombie after staring at a computer for ten hours a day.

i know this is a choice. i choose not to run even though i'm tired. this is the part that drives me nuts. why can't i get my butt out of bed in the morning? why can't i lace up my running shoes after work and go out for a quick run?

so i'd like to know how you do it. i'm in an adjustment period right now (and being a total wimp) and need a little pep talk.

20 (22) miler report

i got lost! talk about a mental challenge (as was my intention in taking on two 20 milers for this marathon training). around mile 13 i missed a crucial turn and ended up at the north end of the park on glenwood avenue. i was able to cut through the middle of the park after a map consultation with a park ranger, but i still ended up running about 22 miles yesterday.

i'm glad it happened, though. i needed something like this to try and mentally "break" me. i am happy to report that it didn't. the air was cool, and i felt loose and strong the whole way despite getting lost and the challenging hills. i am pretty tired though. tomorrow's five miler might just be pushed until tuesday. :)

one down. one more to go.

i love the hills, and the hills love me

the experts at thefinalsprint.com tote hill training and all of its benefits.

The obvious benefit to hill training is that you become better at running hills. But what might not be as obvious is that you become better at running on flat land too. The muscle groups used to get over the hills are the same groups used in sprinting, so by running the hills you are enhancing your speed by building strength. This effect also increases the frequency and length of your stride, both of which are very important aspects of speed. In addition, by strengtheing your leg muscles, hill training helps to reduce injuries.

translation: hills can transform you into a stronger, faster runner. sweet. but tell me that during a long run and i've got a serious hill to climb, right? hills can be so daunting.

i have a serious mental challenge when it comes to hills. i know my breathing is going to get faster, my muscles burn is going to increase, and i'm just going to feel super uncomfortable as i climb. i have discovered, however, that after the hill, the discomfort eventually goes away and the mental boost it is replaced with far surpasses any level of discomfort i've experienced. so in essence: buck up sweetie, it'll be over soon.

in many of our races this fall, there will be hills ... inclines if you will. :) so maybe here's a reminder to get out and train on 'em a little so that our PRs can move that much closer within reach.

getting over the 3, 4 mile hump

emma brought up such a good question in wednesday's post ... when does running get easy? when does that 3 or 4 miler feel like no big deal? when can you take on more mileage? it's a hard question to answer, which is why i wanted to ask it here.

can you remember your first four miler? can you remember the first time you said "i'm just going out for four miles?" what happened in between those runs?

my first four miles was with jeni on a trail in san mateo running along the san francisco bay, just under the san mateo bridge. i kept thinking to myself "ok, it's only two miles out, and then two miles back". but those two miles out, and then two miles back felt like an ETERNITY! i remember finishing the run just before dusk, feeling exhausted but like a true rock star. i think we got a jamba juice to celebrate. fast forward a few months later, and a four miler was my easy run on thursdays at rancho san antonio. what happened in between? lots of running. lots of discomfort, and i think the key: longer runs. don't be afraid to try a 6 miler (or maybe longer), even if you've got to walk a bit (or a lot) and suffer, it will push your endurance levels and make that 4 miler feel like a piece of cake.

well, that's my theory. what do you think?

a few small triumphs

this past week resulted in a few small triumphs i had to share.

last saturday i was slated to run 16 miles. count them. 16 big ones. cold turkey, to boot. after my last post i decided to sleep, sleep and sleep that entire week we came home from china. i didn't run at all. that following monday i ran 2 miles (felt horrible) and then on wednesday i ran 6 miles (felt horrible). so the 16 miles on saturday felt daunting to say the least.

i resigned myself to the fact that i was just going to suffer through the 16 miler. it was going to suck, but i was going to do it. no matter what. i had to get back on track for ny. i popped in my ipod and away i went into the humid, 75 degree air. as always, miles 1-4 were a little rough trying to get in the groove, but after that my body just relaxed. 5-16 were cake. who'd a thunk?!? the trail was beautiful, i let go of my brain, and i just ran. totally unexpected. it was like my body hadn't forgotten what it was like to put out that kind of mileage. i felt like a million bucks.

triumph no. 2: it dropped below 70 degrees in cary tuesday morning. it felt fabulous to run 7 miles in 65 degrees. mmmmmmmwah, autumn. i cannot wait to run some more in your crisp morning air and cool breezes.

i think i'm ready. ready to get back into the mental and physical game it is to run a marathon. bring it on, ny. bring it on.

Always an evolution

When I was little, I always thought I was a bad athlete. I don't even know what "athlete" meant to me back then, but I just thought I wasn't the athletic type. I did gymnastics, dance, and cheerleading most of my life, but even now those sports are still under discrimination for "is this really a sport" type of debate, even within my own family. Since I wasn't in the "regular" sports, I didn't consider myself an athlete.

When I started running in 2005, "I'm not an athlete" would continually scroll through my brain. I would feel out of breath and it would totally be the self-fulfilling prophecy - "Yep, you're not an athlete." Or, my muscles would feel sore, my knees would be sore; whatever the ailment, it just confirmed I wasn't a good athlete. That is until, one day while running the San Francisco half marathon. It was an exceptionally warm day for SF, and I was having a hard time catching my breath from the beginning. I always complained to the girls that it felt as though my breath was only making it half way down my chest. So, lo and behold, at mile 10, I start seeing black spots in my vision. Out goes the "I'm not a good athlete" and in goes "I think I might have something wrong with me."

I feel my eyes involuntarily closing, so I decided to sit down on the curb, right in the middle of the race. I sat there for a few minutes trying to catch my breath and finally got up. From mile 10 until the end, I had to continually run/walk to catch my breath.

Now I'm hearing my dad's voice (who was a Dr.) in my head saying, "Oh, just take an advil" which was his answer to everything. So, I am not the least bit surprised when my Dr says in the same brush-me-off tone, "Oh, you probably just have exercise induced asthma, here's an inhaler." Ok, sure. I use the inhaler, but I'm realizing it only works for a small chunk of time and then I am back to sucking down wind.

Fast forward to now - it gets so bad to the point where I am stopping to catch my breath on short morning runs. Not normal. I finally kick down my pride and go see an asthma specialist. Turns out I have regular asthma - not exercise induced, and the medicine I need is not a rescue inhaler. Who would have known? Yeah, maybe an asthma specialist.

So here I am, 3 years into running, surpassing "surviving" as a runner and finally evolving. I'm starting to enjoy running for new reasons, and realizing that pride is of no help in situations like these. It made me realize - maybe others out there have things they just ignore as an athlete because they don't want to deal with it - like a bum knee, or ankle, or whatever. Is this true? I realize that no one likes bad news, but I've also realized that you can't go up until you go down, and you can't evolve as an athlete when your body is holding you back.

What do you guys think?

safety first

the town of cary was rocked this week by the news of a local woman who went missing on a long run last saturday morning. unfortunately, she did not come home alive (for details, click here). it was a reminder to me to always put safety first when running. i found an extensive safety list on the web and thought i would share it here. BE SAFE OUT THERE LADIES (and gents). YOU CAN NEVER BE TOO CAREFUL.

1 - DON'T WEAR HEADSETS. Use your ears to be aware of your surroundings. Using headphones, you lose the use of an important sense: your hearing.

2 - Always stay alert and aware of what's going on around you. The more aware you are, the less vulnerable you are.

3 - Carry a cell phone or change for a phone call. Know the locations of call boxes and telephones along your regular route.

4 - Trust your intuition about a person or an area. React on your intuition and avoid a person or situation if you're unsure. If something tells you a situation is not "right", it isn't.

5 - Alter or vary your running route pattern; run in familiar areas if possible. In unfamiliar areas, such as while traveling, contact a local RRCA club or running store. Know where open businesses or stores are located.

6 - Run with a partner. Run with a dog.

7 - Write down or leave word of the direction of your run. Tell friends and family of your favorite running routes.

8 - Avoid unpopulated areas, deserted streets, and overgrown trails. Especially avoid unlit areas, especially at night. Run clear of parked cars or bushes.

9 - Carry identification or write your name, phone number, and blood type on the inside sole of your running shoe. Include any medical information. Don't wear jewelry.

10 - Ignore verbal harassment. Use discretion in acknowledging strangers. Look directly at others and be observant, but keep your distance and keep moving.

11 - Run against traffic so you can observe approaching automobiles.

12 - Wear reflective material if you must run before dawn or after dark.

13 - Practice memorizing license tags or identifying characteristics of strangers.

14 - Carry a noisemaker and/or OC (pepper) spray. Get training in self-defense and the use of pepper spray.

15 - CALL POLICE IMMEDIATELY if something happens to you or someone else, or you notice anyone out of the ordinary. It is important to report incidents immediately.

iTunes comes through again

while training for the salt lake marathon, i went through a huge adjustment period that included getting used to running with many to running by myself. during that time, my little iPod and i became great friends. i discovered that listening to novels or my church magazine was a great way to pass the time on a long run.

perusing through iTunes today, i stumbled across a *FREE* copy of the alchemist by paulo coelho (download by july 14). now i've got 4 hours, 16 minutes and 33 seconds of running time to kill. shoot, that's a marathon, right? :)

Taking a Break

Do any of you ever feel like you need a break? Lately I've been feeling like I need a work-out hiatus. It's been about 3 weeks since I have exercised, probably the longest I have gone in years. I just felt like with every workout my body was begging me to stop. And if it wasn't my body begging me, it was my mind.

I did some research and found that most experts recommend taking blocks of time off to heal muscles, regain enthusiasm, and to avoid injury.

Medical News Today reads:

"...athletes should take time off from one sport for two to three months each year. Taking a break from a sport allows injuries to heal and the opportunity to work on strength training and conditioning to reduce the risk of future injuries. It also helps kids (read: adults) take a psychological break, which is necessary to avoid burnout, or over training syndrome.

Symptoms of burnout include chronic muscle or joint pain, personality changes, elevated resting heart rate, decreased sport performance, fatigue, lack of enthusiasm about practice or competition, or difficulty completing ordinary activities. It's imperative that youth athletes are educated about appropriate nutrition and fluids, and how to avoid hypothermia, hypothermia, over training, overuse injuries, and burnout."



My guideline with any hobby in life has been to not force myself, and to only do it when I truly want to. Because really, if you don't do it because you want to, then it's not a hobby anymore! I've been enjoying the extra hour of sleep in the morning, but I can tell I am getting ready to go back to training. And I love that feeling, because when I do, it will be because I love it and I want to be there. It's a great feeling!

i loved this

13 way to boost your energy from real simple

1. Get enough sleep. If you never wake up before the alarm blasts, you need to go to bed earlier. People become accustomed to the feeling of being sleep deprived, but they don’t really adapt to it. Make getting enough sleep a top priority.

2. Go for a brisk walk. One study found that even a 10-minute walk was enough to supply a feeling of energy and decreased tension.

3. Listen to your favorite upbeat song. Hearing stimulating music gives an instant lift. Along the same lines…

4. Sing out loud. It’s hard to feel grouchy when you’re singing — and the goofier the song, the better.

5. Take a short nap, if you’re the napping type. Many people find them very energizing. My father has been known to take three naps in one day.

6. Act energetic. Research shows that when people move faster, their metabolism speeds up. Acting energetic will make you feel more energetic.

7. Along the same lines, spend time with energetic people. People catch the moods of other people, and energy (or lack of energy) is highly contagious.

8. Talk to friends. I’ve noticed that if I’m feeling low, and I run into a friend on the street, I walk away feeling much more energetic. Reach out if you need a boost.

9. Cross a nagging chore off your to-do list to get a big rush of energy. Unfinished tasks drag us down, so force yourself to tackle one thing that’s nagging you to get a huge rush of energy.

10. Make your bed. It doesn’t take much time or thought, and it provides a feeling of serenity and control when you come home at night.

11. Make something right. Apologize, confess, repair, replace, or return something you borrowed.

12. Go outside into the sunlight. Light deprivation is one reason why people feel tired. Research suggests that light stimulates brain chemicals that improve mood.

13. Clean up. I’m not sure why tidying makes such a huge difference, but when I feel like I can’t face the day, I just tidy up my desk, and I perk right up.

NEEDED: first time marathon advice

my good friend sarah from scu has a boyfriend, jon, who is running his FIRST marathon in san diego this weekend. the good ole rock'n'roll san diego. i've had a request for some first time marathoner tips for him (and anyone else who'd like a little marathon advice!)

okay, love to run readers, let's give him some good advice.

here's mine:

• breathe. just breathe. relax. i love the saying, "go out fast, die like a pig" (an old TNT joke). don't let the excitement of the start line affect your finish line. keep it easy the first few miles and stay conservative.
• keep with your routine. don't stray from what you've been doing all training long. keep the same shoes, stay in the same running outfit, drink the same electrolyte drink, eat the same gel. keep with what's familiar.
• i've run this marathon twice. while it's a really fun city, it's a tough course. there are a lot of people to deal with and navigating the course can be a challenge. lucky for you the weather is looking to be fantastic so enjoy that. but be prepared to be in a MASS of people.
• enjoy it. this is your first marathon! you'll never be a virgin marathoner ever again. take in the sights (the zoo, downtown, the bay, the marine corps depot). listen to your body. it's going to be hard, but enjoy the work. it's a feeling you can't experience anywhere else.
• stay mentally tough. positive thoughts matter more than a strong body.

ok, i'll leave the rest to my fantastic marathon friends. jon, let us know if you have questions.

GOOD LUCK! you are going to be great. just getting to the starting line is a huge accomplishment.

so sleepy

we must have been tired last night. we laid down around 7:45p and didn't wake up until 7:15a this morning. holy cow! our bodies must have been trying to tell us something. layovers, red eyes, jet lag, and staying up WAY too late finally took its toll.

while i obviously don't practice what i preach, sleep is a key ingredient for a runner, or any athlete. i know that when i get a good night's rest i feel rejuvenated and ready to take on the demands of the day, especially running.

so i'm not an expert, but i found a great article on about.com that lists the top 10 benefits of sleep. if these aren't enough to get me in bed by 10:30p, then i don't know what is!

1. Keeps Your Heart Healthy: Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.

2. May Prevent Cancer: People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.

3. Reduces Stress: When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress. There are also stress reduction techniques for sleep.

4. Reduces Inflammation: The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.

5. Makes You More Alert: Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level.

6. Bolsters Your Memory: Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.

7. May Help You Lose Weight: Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.

8. Naps Make You Smarter: Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.

9. Reduce Your Risk for Depression: Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.

10. Helps the Body Make Repairs: Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.

get some rest!

thinking

what do you think about when you run? is running a time for you to really "work things out"? or is it a time to just "let go" and run? i struggle with "working things out" when i run. i'd really like to be able to use the time i'm out to listen to my thoughts, work through them, and feel cleansed on some level after i'm done. my reality is that my thoughts come and go as fleeting ideas and then my mind is on to the next thing. i am distracted by many things when i run: i worry how fast i'm going, why that kid can't control his bike and is veering onto my side of the trail, did i remember to email that client, what lap am i on, my lungs burn, wrong music track, how is my nike+ doing today? is it off by much? i wish i were running with my girls. i wonder how salt lake is going to turn out? is maggie ok? you get the picture.

my goal is to eventually achieve some sort control ... think when i want to, and don't think when i don't want to. when i'm not thinking i just want to be able to breathe, feel the air, and just let go. maybe it's just not my personality. who knows?

enjoying or avoiding the pain

kaylynn and i had a conversation awhile back about a friend she had who trained and completed an ironman and during her training she went to a sports psychologist. the psychologist mentioned that there are two ways people "deal" with their pain during an endurance event. 1) people try to escape the pain and 2) people enjoy the pain. i've tried to determine which type of person i am and i think i am in the first category, most of the time. distractions (iPods, fresh air, people, long chats, thought processes) are my way of trying to "get through" a workout, long run, a race, whatever. the downfall with that is when your distractions run out and you are left with yourself. kaylynn thought she was more of a type 2 runner: she enjoys the pain. i can definitely say that there are moments where i enjoy it as well, but i'm an avoider, not an enjoyer.

jona, i think, enjoys the pain. but he also has a really great mechanism that i thought i'd share. we are huge fans of the coverage of the ironman in kona, hawaii that nbc airs every year.

in 2006, there was a particular elite athlete who was struggling - seriously struggling. the image of this ironman athlete left an impression with jona. and everytime he thinks he's got it rough during a run, he thinks of the ironman and it gives him some serious perspective.

pain and discomfort is certainly unavoidable during some of our runs ... what would you say you are? an enjoyer or an avoider? what do you do to enjoy or avoid the pain and get past it?

power of the mind

there are many muscles and organs that work together to allow you to run: your heart beats faster to pump oxygen carrying blood to your muscles that are working. while your quads, hamstrings, and calves are the principle muscles used while running, your back, abdominals, arms, as well as many other muscles work to keep you stabilized when pounding the pavement. your muscles store glycogen, the fuel to keep you going. and it all works in perfect harmony (hopefully!) to crank out whatever distance you might be gunning for that day.

i am convinced, however, that while all these muscles are crucial, the most crucial component of all is your brain. shoot, it's the organ that gets you off your butt to run in the first place.

let me explain: i just spent the last two weeks hanging out in utah. and how much running did i do there? 0.00. i did hit the gym once for a thirty minute elliptical session followed by thirty minutes of weight lifting, but shoot, the effect was negated by all the celebratory desserts in the first three days there! (maren, kaylynn: slap me later ... it was soooo hard).

fast forward to last thursday. jona and i crank out 3 miles. ugh. it was awful. 8 miles on saturday. again, not so fun. i couldn't get into a groove or relax my breathing the entire hour and eighteen minutes i ran. the 8 mile internal monologue was as follows: "this sucks, why am i such an idiot for NOT running for two weeks? my legs hurt, my feet hurt, it's too hot".

one more fast forward to today. i completed my first interval workout for my 10 week half marathon training plan. 6 intervals of 800M at goal pace with 2 minute recovery in between. i thought i was going to DIE by the third interval. but then i lied to myself, tricking my brain of sorts and said, "shoot! i can do this!" and immediately i perked up a bit. my steps quickened, my breathing quieted, and the last three intervals went just fine. they were still hard, but after i said the simple two words "i can" it was easier. hah, amazing.

so along with my new mantra "this is when your body changes", i will add "i can". try it, you just might like it. :)