Throwback Thursday

I've been going through some stuff I finally brought from my parents' house a few months ago--boxes of the sort of memorabilia I wonder why I keep and then can't get rid of.

In one of the boxes was a scrapbook my mom started to document my high school activities--track, cross country, and Destination Imagination. (Yep, I was a cool kid). And man, it took me back.

So, just for fun, here's 15-year-old high-school me running:

Not Your Average Runner's Strength Training

I love reading iRunFar, especially right now while I'm not running or training for long races, I'm living vicariously through their race reports. They also have informative articles about improving endurance performance. This post, though, might change the way I train more than anything else I've read there.

In the article, Stephanie Howe, an elite runner for The North Face, and also a coach herself, discusses the benefits of maximal strength training for runners. That's right, the kind of strength training you see the guys with ALL the muscles doing at the gym. No, but really: she has science to back it up. The research section of the post is enlightening.

She cites several studies indicating maximal strength training can improve endurance, speed, and time to exhaustion. Howe's point is that not only can it benefit endurance athletes, but that it is the most beneficial type of strength training; more so especially than the light-weight, high-rep, core-and-legs-only type many runners engage in. The kind I do.

If there's so much research out there about this, why don't more runners know about it? For one, I think because it's kind of counterintuitive. You would think that doing a type of strength training that mimics your sport would help you the most in your sport. After all, we don't usually need to bench-press anything during an ultra. And if some runners do know this to be true, why don't we know more runners who do it? Are the kinds of people who like to run really long distances not the kind of people who enjoy power cleans and box jumping? I don't know.

My husband does maximal strength training, on a military-oriented plan similar to CrossFit: several sets of heavy-weight, low-rep lifts and plyometrics. And he does it in our garage, where we have steadily accumulated enough equipment to make it look truly gym-like. He's been trying to get me to join him for a while, and on occasion, I have (probably on occasions where my only excuse would sound really lame. I mean it's in our garage, it's not like I have to get dressed and drive across town). Sometimes I enjoy the workouts, but hate the way I feel the next day--dead-legged and unable to hold the blow dryer up long enough to do my hair.

But if I stuck with it long enough to stop feeling so awful after each workout, and I saw some results in my running, I could see myself learning to love it. It does keep things interesting--the plan is different every day, unlike my normal sets of squats and ab exercises. It's worth a try!

Book Review: Expecting Better by Emily Oster

I haven't been a pregnancy-book-reading sort of expectant mother. I think I knew I wouldn't be, going into this. I'd heard that the most common pregnancy books were either guides to what's going on with your baby and body during each week, or full of everything that could possibly go wrong. No thank you! My doctor gave me a book, and if I had a question, I looked it up there or asked her at my appointments.

But then I heard about Expecting Better. It's written by Emily Oster, an economist, and my opposite: she wanted as much information as possible on everything during her pregnancy. And she did the work to get that information, by going straight to the research when she realized many of the common rules and recommendations were not standard, and depended on whether you talked to your OB or consulted the American Congress of Obstetrics and Gynecology. It sounded to me like Malcolm Gladwell--dispelling common misconceptions through a hard look at the data--only for pregnancy. 

The author received a great deal of criticism for being (1) not a doctor, and (2) willing to challenge the common (American) wisdom about pregnancy, especially with regard to alcohol and caffeine. Neither of these two criticisms bother me, because (1) someone with a PhD in economics knows how to read and interpret research in order to use it for decision making, and (2) why shouldn't we be willing to challenge recommendations and assumptions that do not seem to be grounded in data?

Expecting Better, like many pregnancy books, is divided into trimester sections, with a separate section for labor. The first trimester section includes an examination of the common don'ts: alcohol, deli meat, cat litter, fish, and caffeine. Each sub-section concludes with a helpful "Bottom Line" summary of what the data said and what that means. She presents the results in a conversational, understandable way, but lists her sources in numbered notes for those who want to consult the original journal article.

My biggest problem with this book was the manner in which exercise during pregnancy was glossed over. Probably because the author is an economist, not an athlete, and a self-described reluctant exerciser. Covered in the same chapter as Kegels, prenatal yoga, and sleep, general exercise during pregnancy is brushed off as not harmful but not helpful for the mom or baby. In other words, it doesn't matter. I would argue with that conclusion, out of my own experience so far, and for athletes or anyone who wants to return to exercise soon after delivery. (I am not arguing with her assertion that women with certain conditions, like placenta previa, should not exercise much, and all women should listen to their doctors). Just like with time off from running during any other time, the longer you go without exercising during pregnancy, the more fitness you will lose and the longer it will take to regain that fitness. Not to mention labor is like one extremely long workout itself! Running while pregnant (or doing any other type of exercise) might not be easy or fun, but I do think it's probably good for the mother and baby the same way it's good for everyone else,  and I would think it helps prepare you for labor.

The best part of this book is hands down all the graphics used to helpfully display the information. There are graphs about the likelihood of miscarriage by week in the first trimester, a chart displaying which fish are highest in omega 3s and lowest in mercury (salmon is a good safe one), and a graph demonstrating the effects of Kegel exercises on incontinence. I borrowed this book from the library, and I almost want to buy it for myself just for the charts!

Despite not being a comprehensive or traditional pregnancy book, I really enjoyed it and I learned a great deal. I would recommend it to any pregnant or soon-to-be pregnant woman who wants to look at the data behind the conventional pregnancy recommendations.

The El Paso Crud

I've officially come down with my annual bout of the El Paso Winter Crud. And it just got warm here. Short of acquiring a bubble in which to dwell during the winter months, I don't know what I can do to avoid this. I wash my hands, I take vitamins, I drink lots of water. I've even been eating kale.

I don't even know if this is a cold or allergies. I would say nothing with pollen should be blooming right now for me to be allergic to, but this is El Paso and I really have no clue. Dust. The answer here is always dust.

I thought having a cold (or something) while pregnant would be the Worst. Thing. Ever. That was me gearing up to feel sorry for myself and complain. But it's honestly not any worse than being sick while not pregnant. If anything, I'm sleeping better with this cold while pregnant than I would non-pregnant, because I'm extra tired. Or also because I'm already used to waking up three or more times a night to go to the bathroom.

I'm living on lemon tea and Ricola Lemon Mint Herb Throat Drops. (Ricola has no idea who I am and doesn't pay me to say that on the internet, I just like these things. They work).

These.

Another bright spot: I don't feel terrible while running, so I've at least managed to keep up a daily run. It helps that it has gotten super warm, and is apparently supposed to stay that way for at least the next week. By which time I hope to have recovered. Until then, I'll be running as much as I can and keeping the Swiss throat drop makers in business.

Second Trimester Running Happiness

Having been in the second trimester of pregnancy for several weeks now, I can safely say that it is oh-so-much-better than the first. I read this and heard this from friends over and over again and thought, "How can that be?" But let me tell you: it's true. Especially with regard to running.

1) My morning all-day ickiness is gone. I can't really say "sickness" because I never threw up. And for that, I am so very grateful. But there were times I thought I might feel better if I did throw up. Nothing sounded good, even foods I normally love. I spent a day subsisting on potato chips because I could not stomach the thought of putting anything else in my mouth.
Here in the second trimester, my food aversions are mostly gone...except for one: salad. Before the pregnancy, I could eat salad for lunch every day, no problem. But now I have to force it down. And salad dressing is just the worst. Pregnancy is weird. Despite the continuing salad aversion, I have been able to eat healthier foods and a wider variety of foods than in the first trimester. And not feeling gross has helped me be more consistent in my running.

2) My energy levels have bounced back. I still sleep more than I did before pregnancy (which was already a lot), but I got to about thirteen weeks and suddenly wondered where all this energy had come from. My running schedule is once more comparable to what it was pre-pregnancy, minus the long-long runs. And I'm able to do a longish run now and still be able to go grocery shopping afterward.

3) The bump. This doesn't have much to do with running, but it's a second trimester perk nonetheless! By ten or twelve weeks, I was starting to just feel chubby. Most of my jeans weren't exactly comfortable anymore. I wanted to stay in my sweats instead of trying to button normal pants. But now the extra weight is (slowly) forming itself into a recognizable baby bump. Soon I will have a very visible excuse for any fatigue, and for my occasional cart full of weird foods at the grocery store.

Speaking of pants: While this is not the most clear or flattering photo, it gets the point across.  This piece of white stretchy fabric (called a belly band, with different brand names) is my new favorite thing. It holds my unbuttoned non-maternity pants up while looking like nothing more than the bottom part of a tank top under my shirt!

And now for the one running-related downside I've encountered: frequent bathroom breaks. This started almost as soon as the second trimester started. While running, I suddenly need to go. And sometimes stopping to go doesn't actually help. So I've accepted that there will just be some runs where I will feel that way the whole time.

All-in-all, this middle third of pregnancy has been good to me so far! I can't wait to see what the upcoming weeks and months bring.

Double 5K Weekend!

Last weekend, I did something I haven't done since college track: I ran two races in one weekend. One with my awesome friend Kalie, who set a goal to run twenty-five 5Ks to celebrate her twenty-fifth year of life, and one with both Kalie and another friend, Chelsea, who brought her sweet baby in his running stroller.

And it was an adventure.

Fort Bliss Post Championship 5K

The weekend kicked off at 5:30 a.m., hunting for a parking space within walking distance of Soto Gym, where registration was being held and where the race would start. At 6:30 a.m. This early start time was a first for me, although not that uncommon in the military, I'm sure. I finally parked in the middle of a huge field with hundreds of other cars, as the parking lots had filled long before I arrived. And then I pushed my way into the gym (it was necessary to literally push), and...proceeded to wait in the wrong line for fifteen minutes. Because I couldn't see the sign that said "Active Duty Only." There was no wait at the family member table, because apparently Kalie and I were the only ones crazy enough to actually do this.
At the starting line, with at least 2000 soldiers, it snowed on us. But it wasn't that cold, and it ended up getting warm later that day.

Starting Line   photo by Fort Bliss MWR

Race Highlights 

Getting to run with Kalie! 

It was free!

Running with so many soldiers made it a really fun atmosphere. 

And running as it snows is always exciting.

Lowlights

Stepping over so much spit as we ran...I know normally some runners spit, but I've never seen anything like this!

A pile-up and wait at the finish line because there were so many people trying to cross at once.

The Nun Run 5K

The next day found us at Loretto Academy, a Catholic school in El Paso, at the much more reasonable starting time of 9 a.m. They were hosting the Nun Run, a fundraiser to benefit missionaries. I had never been to this neighborhood, and it was a beautiful area.

The three of us before the start

The course wound through the streets surrounding the school, going up and down more hills than I had imagined there would be, and passing beautiful historic homes. 

Race Highlights

The beautiful course

Running what I thought was a decent time for being 17 weeks pregnant and starting to feel it--26:28

My shirt has a running nun on it. Awesome!

French toast and good fellowship afterward at The Clock Restaurant!

Lowlights

Missing an announcement at the start for all runners to come to the front--somehow we wound up behind a crowd of walkers.

New favorite race T-shirt

The Aftermath

Saturday I ran faster than I have in a while, to see how fast I could still run a 5K. I didn't go all out, though, and I didn't feel overexerted at all during the race, so I didn't expect to be quite as sore and tired as I was in the following days. I ended up needing to take an extra day off from running this week to recover. I'm sure this is related to the pregnancy, though I don't know the exact physiological explanation for why I'm so much more tired after running fast while pregnant (because my body is using most of its energy to grow a human?). So I probably won't be running anymore (semi)fast 5Ks until after we meet our baby this summer, but I am encouraged by how I was able to run, even despite the fatigue afterward.

Race Report: Seguin Christian Academy Half Marathon

So, in my last post, I announced my pregnancy and said I was excited to blog about it. And then I didn't. I will, I promise, but first I have a race to blog about!

I ran the Seguin Christian Academy Half Marathon in Seguin, Texas Saturday, at 16 weeks pregnant. I'm not sure I would have had the courage to do this if one of my good friends hadn't inspired me by doing the same last year, a little further along than I am. And I'm so glad I did it!

What's even more exciting though, is that this was my mom's first half marathon, and the farthest she has ever run! She did great! I love seeing people accomplish running firsts and meet their goals.

Before the start

Starting line

At the starting line, we all sang the national anthem together--with no music! And then there was a prayer. This is something I've only seen at a few races, but I absolutely loved it and I wish it was more common! Talking to God before we run, combining two of the things I love most in life!

As you can probably guess if you have ever run while pregnant (or even if you haven't), I had to visit the restroom more than once during the race. Fortunately for me, the course passed a restroom four times!
My sister and dad both helped out with the race on their bikes--my dad led the way, and my sister rode around checking on people. She also took these pictures and rode next to me to chat for a while, which was so fun!

Go Mom!

The course wound through some of Seguin's most scenic places--by Central Park, next to the new Walnut Creek Park, along the Guadalupe River in Starcke Park, and up the hill next to the Juan Seguin Burial Site. Aid stations were located every two to three miles, with water and Gatorade.

Running through Seguin's Starcke Park

At the finish with my lovely photographer!

After I finished, there were snacks and lots of fun as we cheered for other finishers, including my mom! I am so proud of her accomplishment and can't wait to see what she does next!

The longest run I had done recently in preparation for the race was a ten miler a couple of weeks before, so I was worried about adding three more, and I didn't really know what to expect. It turns out I didn't need to worry. I walked a couple of times, including while going up the steepest hill in Seguin, but I didn't get too thirsty or too tired at any point. By the end, my back was a little sore, but overall I felt great! I took the next two days off and completed a slow three miles this morning. My muscles were a bit sore, but I think the run helped to alleviate that and tomorrow's run will be back to normal.