Safety First

Over the years I've logged a lot of hours running in the dark.  What still amazes me is how many people still walk or run with no reflectors or lights of any kind.  Well maybe their shoes have small reflective patches on them.

It's 5:45 am and the driver is rubbing sleep out of their eyes as they quickly head to work early to avoid any traffic.  It's early and not many cars are on the road so they don't really care if they actually stop at the stop sign.  Do you really think that the driver of the car is looking for dark, shadowy runners on the road?

NO.  The only thing that might catch their weary eyes are LIGHTS.  Please wear bright reflectors AND a light of somekind.  Whether it's a wearing a  headlamp or carrying a flashlight just do it!

Bad Luck on the 13th

In the warm sunshine this intersection looks innocent enough.  But at 5:30 in the morning with nothing but the light from a headlamp, it's a dangerous place to run.

As my husband was running around this turn in the road he experienced his first fall of his running career.  He doesn't know exactly what happened to cause him to fall and roll but my guess is that loose gravel+speed+dark=disaster.

His hands took the brunt of the fall but he has road rash on his hip and back too.  However, when you're in a profession that requires you to wash your hands numerous times a day, deep cuts on your hands are NOT a fun thing to endure.

So, when running through construction zones treat it like you would when driving through them: SLOW DOWN!

Garmin Forerunner Auto Pause Feature

Ever wonder how far you walk when you visit an amusement park or how far you run while playing a soccer game?  When I visited Sea World I measured me walking around 4 1/2 miles.  It wasn't an accurate measurement since I'd sometimes forget to click the start button after I'd stopped it while we were watching the Shamu or sea lion shows.

But now that I know about the Auto Pause function on the Garmin Forerunner GPS watches, my measurements can be more precise.

When in Auto Pause mode, the Garmin watch will automatically pause when you stop or go below a certain pace that you can customize.

To turn on this feature press the mode button.  On the menu that comes up select TRAINING then TRAINING OPTIONS then AUTO PAUSE. Once in the Auto Timer Pause window select "when stopped" or select your desired "custom pace".

Live Life to Its Fullest

Today I just can't help it.  I can't stop thinking about my great aunt Mitzie.  On Tuesday she was diagnosed with Acute Leukemia and given 2-3 weeks to live.  On Wednesday the doctors shortened that to 3-4 days.  Early this morning she passed away.  Tante Mitzie was a wonderful woman who endured living in Holland during World War II.  She and her husband emigrated to America in the early 1950s where they eventually opened up The Old Dutch Store (you've got to try their imported chocolates).

When my time comes to pass on that's the way I'd want it: quick but with enough time to say goodbye. 

But the purpose of this post is not to make you sad.  Actually, the opposite.  Since you never know what life is gonna bring you live life to its fullest. 

Stop procrastinating your wish list.
Stop saying "maybe next month" or "maybe next year".

Start saying "I did it!"

Iliotibial Band Pain

Frustrated would be one description.  Ticked off another.  So would a few 4 letter words.  I hate my iliotibial band!

Last year, IT band issues damaged the cartlige in my right knee.  It took arthroscopic surgery to fix that problem.  I thought I'd be able to run pain free, and I was...for a few months.

This year I'm having issues with my IT band on my left leg, but up by my hip as opposed to my knee.  I've tried heat, ice, rest, stretches and rolling it out with a foam roller.  Nothing has worked so far.  It wasn't that big of an issue since I wasn't training for any specific races lately.  But I've been uping my mileage getting ready for an October marathon.  This past Friday I eeked out a 12 miler.  I felt like I was dragging my left leg behind me like Quasimodo.

Short of completely not running for a month or two, does anyone have any advice for how to get rid of IT band pain?

Running Ahead

Looking for a good online running log?

You've got to try Running Ahead.

I run with a Garmin Forerunner 305.  I love the watch and all the features that it has.  What I'm not so impressed with is the Training Center running log that comes with the Garmin Forerunner watches.  The Training Center has good graphs but lacks a detailed, interactive map.

Having tried other free online running logs, I've found that Running Ahead has everything I need in a running log.  Great maps or your runs, ability to track mileage on shoes, keeps track of the type of run you did (fartlek, intervals, etc) and displays them in a summary graph like you see above.  The calendar is a great feature.  You can view your whole month's training in one screen!

If "free" and "great" can ever describe something, Running Ahead is that something.  You've got to try it!

Running on TV

With our previous cable company we enjoyed watching the Universal Sports channel.  When we switched to a satellite tv company we regretfully had to give up the US channel.  Much to our delight Directv has no added the Universal Sports channel (ch. # 625) to our line-up.  It couldn't have come at a better time.  The World Championships for track and field are August 27-September 4th.

We've also been able to follow the Diamond League track meets as well as the World Championships for swimming (we got to see history in the making as Ryan Lochte beat Michael Phelps).

U.S. channel also broadcasts more marathons, triathlons and Ironmans then any other channel.

Check out your channel lineup and start watching events happen instead of just hearing about them.

Bug Bite Relief

A couple weeks ago I wrote about my kid's bad reactions to mosquito bites.  I'm still advising you that if you go out running, camping, beaching, etc wear bug repellant.  However, if you do get bitten then try out the Therapik.

I first read about it in Better Homes and Gardens, where it says that the Therapik "neutralizes itching or pain with 20-30 seconds of concentrated heat.  Increased temperature to the bite deactivates the venom...and cuts down on swelling."

Sounds like a promising alternative to anti-itch creams that seem to expire before you use even a quarter of the tube.

Beware of Mosquitos

With all the rain/snow we received this year the mosquitoes are rampant.  In this area we're fortunate to not usually have a mosquito problem but this year's crop is abundant and vicious.

My son and daughter have had some really bad reactions to their mosquito bites.  This is my son's arm after a visit to the doctor (who outlined the then red/swollen area with marker) and a day of antibiotic ointment.

My advice to all runners this year is to try not to be outside at dusk when these nasty critters are at their worst or at least wear long sleeves/pants or use bug repellant.  As the doctor warned us, mosquitos can carry several different diseases, one of which is West Nile Virus. 

Keep running but please be careful out there.

Positive Thinking

Ever since I was a young kid my mom always told me that great things can happen if you think positively.

Nothing has been more helpful with my running than that piece of advice.

I'm proud to have passed it on to my kids as well.  The first time my 6 year old tried to run a whole lap without stopping she got halfway then starting chanting "I can do it. I can do it. I can do it."

My running mantra is "I Can. Dig Deep. Darn Tough."  The phrases are just long enough that I can say/think them with every breath I take when the going gets tough.  When things are really hard and I'm super tired I shorten it to "Can. Can. Can."

"I Can" comes from the Little Engine that Could although I took out the "I think" part.

"Dig Deep" comes from the shoelaces of my Brooks running shoes.

"Darn Tough" comes from and is the name of the brand of running socks my husband wears and loves.

See how easy it is to come up with an inspiring mantra.  You have got to get one.  You'll be amazed at the speed you can endure or the hills you can fly up.

Cold Sore Prevention

Cold sores are nasty things.  In looking for an image for this post I found lots of really awful photos of cold sores.  I've been plagued with them since childhood.  Sun, wind, cold or illness brings out my cold sores and not just on my lips either, but around my nostrils too.  The latter of which embarrassed me so badly I'd stay home for 3-4 days.  But no more!

There is HOPE for all you fellow cold sore sufferers!

Ask your dentist or doctor for a prescription for acyclovir for cold sores.  I've taken one pill a day and haven't had a cold sore in over 8 years!  The best part is that my not having cold sore outbreaks has virtually eliminated my husband or children from being exposed to the nasty virus.

Foot Pain Relief for $4 or less

I've dropped a fair amount of money down at podiatrist's offices over the course of my running years.  Looking back I could've avoided spending most of that money (although the custom made orthotics were a lifesaver).

All I really needed was a pumice stone and an old golf ball.

After each run, I use the pumice stone on my blister/calluses prone areas of my feet.  About 45 seconds of pumicing the areas has proven very effective in keeping my calluses at bay.

After each long run I massage my feet using a golf ball I got at the second-hand sporting goods store.  I got mine for less than $1 but if you're a golfer you'll have plenty of old ones laying around.  Put the golf ball on the floor and spend a few minutes rolling the golf ball around using your foot.  It feels especially good massaging the arch area.  It not only feels good but it will loosen up those tight areas and help prevent injuries of the tendons and ligaments in the foot.