Sunday, March 29, 2015

Chicken Soup Cures Everything

Peeps, I have been so. sick.  It wasn't the flu this time; it was a cold and allergy combo.  The bad part was that I could only medicate for one of the two problems, and I chose unwisely, I guess.  I couldn't breathe, I couldn't talk, I couldn't think.  It was a great way to end the week before spring break.
This is EXACTLY how I look when I can't breathe, talk, or think.
I went to the doctor when it descended to my chest and I felt like I was wheezing.  Luckily, she said she felt I could kick it myself without antibiotics.  When I asked her about my long run the next day, she said the biggest problem would be the cold air hitting my lungs and advised me to dreadmill it.  What I heard was, "Whaa--waa-waa. . .You can run," so when Mandy asked me to run part of her 18-miler with her on Sunday morning, I was all Sure!  What can go wrong?

I'm not completely stupid; I told Mandy that if I couldn't stop coughing I was going to have to bag the run.  Then I made myself a huge pot of chicken soup.  After dinner I took some Robitussin and went to bed early.  Chicken soup + sleep = Feeling much better.

The run was fabulous!  The air was cold, but the sun was bright, and it really warmed up the Towpath.  Lots of hacking, spitting, and blowing my nose (sorry, Mandy), which actually helped me.

Halfway through the run we climbed the Wicked Stepsisters, a 1/2 mile set of hills that are part of a 5% grade.  The top of the hill was a great place to take some pictures (after blowing my nose and hacking up a lung):

View of Akron where the Towpath ends at the top of the Wicked Stepsisters

Looking back from where we came
The second half of the run was pretty speedy, as much of it was downhill, and I felt really, really good.  I was able to do ten miles with Mandy, and she continued on for her final eight in the sunshine.  I'm so glad I didn't have to bag the long run; this would have been a much gloomier post if I had.

I'm starting to get excited about my upcoming races, especially the Rite Aid Cleveland Half Marathon on May 17.

One last thing, look what I bought:

My very first pair of trail shoes!
They are bright and colorful so the snakes know to stay the hell out of my way.  Where will I be wearing these babies?  Well, let's just say I have a few plans to shake up my training this summer after I #runCLE.  More to come!

Eat your chicken soup and run happy, Peeps!

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Sunday, March 22, 2015

Back on the Towpath!

Today I ran eleven miles, which I haven't done in a looooong time.  I was initially reluctant to go through with all the miles for several reasons:

1.  I have a cold.  Or allergies.  Or something that only lets me breathe through one nostril at a time.  Grrrrr.

2.  My daughter and I saw The 25th Annual Putnam County Spelling Bee last night at Copley High School (GREAT job, kids!), and then we had ice cream from Cold Stone Creamery afterward.  The point is  that I got to bed a bit later than I normally do, and I ended up taking some nighttime cold medicine, which finally knocked me out.

3.  Because of said cold medicine, I had a difficult time getting around this morning.

4.  Once again, it is freaking COLD out there!  Thanks, Ohio.  Thanks for nothing.

Well, because I have taken the opportunity to learn about myself through running, I knew the above reasons were merely excuses, and I had to get off my butt and run.  Keep in mind that  you need to learn what works for you.  I know that if I have a stuffy nose, running will help it. . . well, run.  This rule may be different for you, and you may have to give yourself a rest day.  I know that I can function very well on little sleep (I had 6 1/2 hours last night, which is not enough for me on weekends), especially when I can compensate later with a nap (I hope). These rules may not apply to you; learn what your rules are.

I'm glad I ran because the company was so nice (thanks to Stacie, Daniel, and Erin), the cold air felt good, and it felt great to get my heart pumping.  After about eight miles,  I peeled off from the pack and continued the rest of the way on the Towpath, which was terrific.

This is the Beaver Marsh after the Ira Road Trailhead.

This is the Boardwalk around the Beaver Marsh.  Notice how pretty the clouds are!
In the last two miles of my run, I was behind an older gentlemen who invited me to keep pace with him.  Actually, he heard me sniffling and coughing and asked me if I was ok, but I don't need much encouragement, so I started running with him.  His name is Jim, IRONMAN Jim, and he is amazing! I asked him what he is training for, and he said a triathlon.  I gave the typical response most people give, "Wow!  That's cool.  I can't ever do the swimming part of a triathlon, so I really admire those who do it."

He replied, "Don't say 'ever' because you never know.  I didn't learn how to swim until I was fifty.  Now I've run three Iron Mans, some Half-Iron Mans, and lots of other races."  Three Iron Mans!!!!  Holy Shmoly!  He even told me that he ran his most recent Iron Man at the age of 62!

I love meeting new people on the running path.  There are so many places for inspiration, and runners are just the best group of people ever.

Can you tell that I'm on a runner's high right now?

Five weeks until my Pro Football Hall of Fame relay (read about the relay here), and eight weeks until the Rite Aid Cleveland Half Marathon!  I'm so excited to meet the other #RunCLE Ambassadors and run through my favorite Cleveland neighborhoods.  Will I see you there?

Like what you read?  Follow me on Twitter @itibrout.

Sunday, March 15, 2015

Race Recap: Shamrock 15k

Today I ran the Shamrock 15k, organized by the Summit Athletic Running Club.

When I last checked the Weather App, it said that the temperature would be forty degrees.  By one o'clock, when I estimated that I would have climbed the hill from hell, it would be forty-three degrees and sunny.  For an Ohio runner, this information means 1) no hat, 2) a long sleeve tech shirt, and 3) capris.  My favorite racing capris were in the wash, so I wore tights instead, but I made sure not to go with my gut and bring along a jacket.  "Stephani, " I told myself, "you ALWAYS wear too much clothing, and then you get really hot and irritated.  Don't do this today."  So this is how I dressed:

Shamrock, I'm coming for you!
Boy, was I wrong.  Apparently, "forty" means "really freaking cold and gray with lots of wind."  This was not what I was expecting.  I got on the phone and pleaded with my husband to bring me a jacket, but then Jone, one of my TORN friends and now my savior, came along and lent me her vest.  So, it all worked out.

I saw Heather, Laura, Erin, Suegene, and Brad.  I hadn't seen Heather and Laura in a long time, and it was so nice to catch up today.  I also saw Marilyn, Amanda, and Stacie, who are badasses because they ran four miles before the race.

Heather and I ran the Shamrock together (it was my first time) in 2013.

Erin and I seem to find each other at every race now.
There was a bagpiper:

I know some people don't like bagpipes, so I only gave you ten seconds.
Ok, here is the lowdown on the course:

The first 5k are completely downhill.  It would have been awesome except that I lost about thirty seconds in mile 1 because my pants kept coming down, and I had to stop THREE TIMES to retie the drawstring.  GRRRRR.

The next mile or so is flat, and then the rest of the race is uphill.  I'm not joking.  The first two hills are the stuff of which nightmares are made, and then there are little inclines until the end.  My goal is to never walk on a hill.  I allowed myself to walk through three water stops, but none of them were on a hill, and I never completely stopped.

The sun did come out when I reached the top of the hill, which was nice.

I did change up my strategy from the last time I ran this race.  My official goal was to do better than I did in the Hot Chocolate 15k (where I was hungover and I actually ran slowly enough to EAT HANDFULS OF CHOCOLATE on the course), but my secret goal was of course a PR.  The first thing I did differently was wear earbuds.  I know; earbuds are bad-the course isn't completely closed-yadda yadda yadda.  I can tell you that I was completely aware of any cars on the course well before they were anywhere around me.  I was alert.  Plus, I was much safer to be around because I had drowned out my Voices, which normally want me to do terrible things in the middle of a long run without music.

The other thing I did was let myself go in the hills of the first 5k.  I usually try to slow down and warm up in the beginning miles of a race; it's part of my hope that I will run a negative split, but you know what?  I never do.  I realized (from watching Shelby do this two years ago) that I should take advantage of the downhill start and let 'er rip.  I think it made a huge difference.

Judge for yourself:

Shamrock 15k 2013:  1:34:22  10:07/mile

Hot Chocolate 15k 2014: 1:31:32  9:49/mile

Shamrock 15k 2015:   1:29:15 9:35/mile

I think I'll take it!
This is a great race if you like hills (and I do).  There was soup and bread and fruit and popcorn (!) after the race, which was very welcome when I got the shivers.  The medal is sweet, and I can never have too many long-sleeved tech shirts.  Even though I really should be doing eleven or more miles on my long runs, I thought this challenging course more than made up for the fact that I ran fewer than ten miles today.  I am right on track to prepare for the Rite Aid Cleveland Half Marathon.  Are you?

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Sunday, March 8, 2015

Learning through Running

The other day Shannon had a four-mile run on her schedule.  I asked her about it when we chatted in the hallway between classes.  "Oh, I didn't go.  I had to drive my kids to practice, and then (voice drops and falters) I went out.  I need to make it up.  Maybe I'll tack it on to today's run."

This is where I stopped her with unsolicited advice because--hey--ME.

"I would not suggest you add mileage to your run tonight, as you haven't established a base yet, and even one more mile would be a significant add-on at this point.  Let it go, learn from it, and move on."

Shannon sometimes suffers from injuries, but today she suffered mostly from guilt, and I would hate for her to hurt herself in an attempt to make up a lost run.  Too often we adhere to a rigid training plan, and when life gets in the way, we beat ourselves up.  Does that mean I should drop a run anytime I don't feel like getting out there?  No.  At this point in my running, I know what my options are when I feel like I need to bail, but it took me a while to figure it out.

I believe the first year of running is a way to learn more about yourself THROUGH running.  The added mileage and endurance is a plus.  When I explained this to Shannon, she asked, "What do you mean?  What do I need to learn?"

Here are some things I learned about myself through running:

1.  How and when I need to eat to have a successful run.  For example, if I run six or fewer miles, I know that I don't need to eat breakfast first.  I can just wake up, chug at least sixteen ounces of water, and lace up.  If I go longer, the rules change.  I need to wake up at least one and one-half hours before I leave, eat a bagel with cream cheese, drink coffee and lots of water, and spend some quality time in the bathroom.  I didn't learn this the first time I ran more than six miles.  It took me a good year to figure it out through trial and error.

Mmmm.  Food of the gods.  Except I definitely need cream cheese, and that coffee needs some Thin Mints creamer.

2.  Water is non-negotiable.  I HAVE to drink at least six 8-oz. glasses of water a day, more if I'm running.  If I run more than five miles, I have to carry my water with me or run where there are drinking fountains.  The pre-run hydration is the most important part for me, though.  Not drinking enough before a run is a bonk waiting to happen.

My favorite beverage.  I even like it more than I like wine!

3.  When I should run.  When I first started running, I ran with my friend Deidre after work.  Because we were both always so tired, both physically and psychologically, we rarely had good runs, and we were rarely able to push ourselves as much as we should have.  I have learned that with very few exceptions, I can't have a good run when I've been teaching all day.  It just doesn't recharge me, and my chances of bonking increase exponentially.  On the other hand, if I run in the morning, even as early as 4:30, I've set myself up for success.  My mood improves dramatically, and the runner's high carries me through the day.

Wake up!  It's time to run!

4.  How much sleep I need.  I've learned that I function just fine on very little sleep for short periods of time.  This means that if I whine to myself that I'm too tired to get up at 4:30 to run, I have to tell myself to suck it up and run.  I am not allowed to use lack of sleep as an excuse.

5.  When asked to try something new, my first response will be "No."  You should ignore this response because I will do said new thing anyway.  I don't know why I do this; I think I just don't like people to tell me what to do, even if it's something I want to do anyway.  I learned this from my running coach, who does a great job of ignoring me when I bitch and moan or even just say no.

6. My most efficient running weight.  I'm still trying to figure this one out.  This year I've lost about twenty pounds, and it's had a dramatic effect on my pace.  I've got to figure out how to balance my need to eat and drink everything I see with my desire to hit certain paces.

How much weight do I have to lose to get a PR?

7.  I am my biggest driver and harshest critic.  Nobody has higher expectations for me than me.  I have long-term goals, short-term goals that lead to the long-term goals, and secret goals.  I have tests that I give myself to see if I'm going to hit my marks.  I punish myself if I don't make it.  Sometimes I have to do a check-in with my coach to make sure I'm not being too hard on myself.  Sometimes I need to "fail" in order to get a reality check.  It's funny because I don't have impossible aspirations; for the most part I know that I am a middle of the pack runner, but I want to be the best middle of the pack runner I can be.

Everything I have learned so far doesn't just apply to running; it applies to ME and the way I live.  It is extremely valuable information, and it has taken me three years to get this far.  I'm excited about what I can learn in the running years to come.

This is the third week for the Towpath Turtles, our new runner group, and I can't wait to meet all of you on future runs.  The advice I have for you is the same advice I gave Shannon:  Take this time to learn about yourself through running.  You won't regret it.

Run happy, Turtles!

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Sunday, March 1, 2015

And the Winner is. . .

I know you want to know who won the entry to the #RunCLE Giveaway, so I will make this short.

Did you really believe me?

Today is March 1st.  It is no longer February.  WHY SO MUCH FREAKING SNOW, OHIO????  The weather was a balmy 25 degrees, but Erin and I had to battle Snowmageddon to be out in it.  We did eight miles on the Buckeye Loop in Merriman Valley, and in the 2+ hours we were out there, we only saw three other runners.  Let me tell you, snow plows are VERY SCARY.

This is EXACTLY how Erin and I look after running eight miles in slippery snow.
It's so wonderful to me that at this time last year Erin was lamenting the fact that she could only run two miles (which was my situation when I started running, too).  Now look at her!

This is EXACTLY how Erin and I look at 5:30 AM for the Akron Half Marathon  (me) and the Relay (Erin).
Erin and I will be running the Shamrock 15k in two weeks.  If this much snow is on the ground, I'm not going to be a happy runner.

Ok, Peeps, here we are.  First I want to thank you all for reading my posts and following me on Twitter.  I'm glad so many runners are interested in running the Rite Aid Cleveland Marathon.   I hope you continue to run with me, and I'm also hoping we can all meet up in Cleveland.

The winner of the Rite Aid Cleveland Marathon Giveaway is. . . Sadie B!  Sadie, I have sent you an email; if you don't get it, DM me on Twitter with your contact information.  I look forward to seeing you when we #RunCLE!

Don't give up hope, Peeps.  There are many other #CLEMarathon Ambassadors, and each week one will host a giveaway.  Click here to check them out.

I 'm so excited to run this race--hopefully, there will be NO SNOW!!!

Like what you read?  Follow me on Twitter @itibrout.

Sunday, February 22, 2015

RunCLE Giveaway!

That's right, Peeps!  This week I get to reward you for sticking with me by offering up a chance at a free race entry for the Rite Aid Cleveland Marathon.  Yay!  First, you'll have to read about my trail run, though.


Today I ran part of the Fools 25k course in Peninsula with Renee, Cassie, Deb, and Darrell.  We actually started with about fifty other people, as it was a Vertical Runner event, but those fifty people dashed by very quickly and left us in the woods.

This is EXACTLY how I look when I'm relieved I can stop to pose for a picture.  Oh, and this is Darrel and Renee.
Photo credit:  Cassie Baldwin

The trails were gorgeous; I had never seen this area in Peninsula before, and frankly, I felt like I was running in Narnia.

Mr. Tumnus is waiting on the other side of the bridge.
Photo credit:  Renee Milhalyov
It was soooo crazy-difficult!  The snow was deep in many places, and despite the fifty people who ran just before us, the trail wasn't as packed down as I had hoped it would be.  It was also very. . . slide-y.  No, I don't mean slippery; I mean that our feet slid in the loose snow (no ice).   I thought I would be able to run ten miles with Renee (who is a badass trail runner), but at mile 5, instead of fueling, I decided to take the shortcut back, and we got in almost eight miles.  Renee kindly reminded me that eight trail miles are definitely equivalent to more than ten road miles, even if we walked the hills.

I'm not particularly fond of trail running, but I think it's important for me to switch up my runs, and like most of you, I have been dying to get outside.  Trail running is a good strength workout, and I'm pretty sure that those hills gave me the strongest glutes EVER.  I'm really looking forward to my yoga recovery workout tomorrow, and I'll definitely be spending some time this evening in my legs-up-the-wall pose.
Renee and me about two miles away from the finish.  Notice my rosy glow from the tropical 20-degree weather?
Photo credit:  Renee Milhalyov
So, here we go, Peeps.  You know that I am lucky enough to be writing these posts as a Rite Aid Cleveland Marathon Ambassador.  Each week one of us will be hosting a giveaway ( so follow these wonderful bloggers) and this is my week.  Here is the deal:  You can't redeem or trade this prize for cash, so if you've already registered, I can't reimburse you.  Enter the Rafflecopter (only once), and score extra entries for commenting on this post and following me and the Rite Aid Cleveland Marathon on Twitter, and next week Rafflecopter will randomly generate a winner.  Questions?  Ask me in the comments.  Of course, if you don't win, or if you can't wait, you can always register here!  Good luck, Peeps, and thanks for running with me!

a Rafflecopter giveaway

Sunday, February 15, 2015

Long Run on the Dreadmill: It IS Possible!

This week I am learning to tolerate embrace the treadmill.  The temperature has been at or below zero  the whole week, so I have had to run inside.  First of all, let me say that I am grateful that I have a treadmill.  I just bought it for my husband for Christmas, but I have had to start using it.  For those of you who don't have a treadmill or a gym membership, I suggest you run in place in your living room while watching Dr. Who.  That's what I used to do.  Now I run on the treadmill and watch Dr. Who.  I'm on the eleventh Doctor-- how about you?  Really, though, MY Doctor is and always will be Christopher Eccleston.

Who's your Doctor?

This is my Doctor.

I don't care who your Doctor is; this is just funny.
Anyway, even the Doctor can only get me so far on a dreadmill.  I've talked to regular treadmill users, and they've given me some great advice, which I sometimes implement.

Advice #1 (from Elizabeth):  Make every run count.  Don't just decide to "go on the treadmill." Have a reason.  Is it a speed workout?  What about inclines?  Tempo run or intervals?

What I've Done with Advice #1:  Mostly I decide my purpose is to "burn a ton of calories" so I can "eat a ton of food and drink a ton of wine."  Somehow I feel that I've failed at following Elizabeth's advice.

Advice #2 (from Mandy):  Use the treadmill for your speed workouts.  You HAVE to hit your pace or you will fall and hurt yourself.  Did I mention that Mandy is a LOT younger than I am?

What I've Done with Advice #2:  Considering I almost fell off the treadmill today because I simply turned my head to the left a little bit, I'm not so confident that I will always "hit my marks."  Nevertheless, I did experiment this week with different speeds.  I started at 5 for a mile; then, I gradually upped the speed every half or full mile until I got to over 7, and then I moved it back down to 5.5, which felt much easier after running fast for a few miles.

Today, with subzero temps, I couldn't possibly do my long run outside, so I glommed onto Mandy's membership at LA Fitness, where we did a ten mile treadmill run together.  I prepped myself physically by bringing a banana, water bottle, and headphones.  I prepped myself mentally by coming up with strategies to survive every three or four miles: 1) Talk to Mandy whenever possible  2) Listen to Wait, Wait, Don't Tell Me! or Car Talk on my list of subscribed podcasts 3) Listen to my running playlist, of course.

The really pleasant surprise was that I didn't need to do any of that (well, beyond the talking).  Mandy and I set a goal to run six miles, stop and fuel, and then run four more, and it worked really well.  Kevin showed up to run 5k next to us, and that was a nice change for a while, but really Mandy and I did a great job putting in ten miles.  I can't believe I never even touched my earbuds!
This is EXACTLY how Mandy and I look running on a treadmill for ten miles.  The legs are blurry because we are so darned fast.
Knowing that I CAN do a long run on the treadmill makes a huge difference in the way I see my training for the Rite Aid Cleveland Half Marathon.  I'm still not happy about subzero temperatures, but I will deal with them.  For now.

Speaking of the Rite Aid Cleveland Marathon, Peeps, did you know that the CLEmarathon Ambassadors are having race entry giveaways?  Check out the list here; the giveaways have already started.  Get busy!

Like what you read?  Follow me on Twitter @itibrout!