The Demon Run

"It is better to conquer yourself than to win a thousand battles. Then the victory is yours. It cannot be taken from you, not by angels or by demons, heaven or hell."-Buddha

Please allow me to introduce myself...

No, today's blog installment isn't some race report from October.  It is about a certain kind of run that presents itself every once in a while.

As a runner you have many types of runs:

Training runs- get the mileage in so you can have a great race.

Social runs- sometimes are training runs, but with a destination at the end, like a bar or cafe with friends.

Speedwork- working on getting faster; this is serious running, sometimes puking is involved.

Hill repeats- up and down and up and down…

Fartleks- funny name for running fast and slow randomly.

and 

Demon runs.

Demon runs cannot be scheduled like the other runs, they present themselves as a unique opportunity.  Many variables go into a demon run, such as:

Stress from work

Bad news about the health of a loved one

Frustration about situations you cannot control

And everyone bailing on the run, leaving you to run by yourself.

This Saturday a demon run presented itself to me.  I didn't know it was going to be a demon run until mile 3. I started out from my house and crossed the street to the residential development that I have my 3 to 10 mile routes mapped.  It was a beautiful day- cold (duh, I live in Chicago), no wind and the sun shining.  As I entered the park to run around the lake, the demon run presented itself.  I needed to run hard enough and long enough to get all of my frustrations out. It also involved screaming. I don't know why that feels good when you run really hard and then scream, but it feels really good. Try it sometimes.  You also need a good playlist for a demon run.
Excerpts from my demon run playlist:

Galvanize- The Chemical Brothers
Yeah!-(feat. Lil' Jon and Ludacris) Usher
Get Back- Ludacris
'Till I Collapse- Eminem & Nate Dogg
Epic- Faith No More
Ladies and Gentlemen- Saliva
No More Tears- Ozzy Osbourne
How Do You Like Me Know- The Heavy
Get Ur Freak On- Missy Elliott
Remember the Name- Fort Minor featuring Styles of Beyond
Stupid Girl- Garbage
And the Cradle Will Rock- Van Halen
My Prerogative- Britney Spears

As you run, you are mad as hell.  There does come a point when you work it all out.  You know when you hit that point when a certain peace and calm comes over you.  That is when you know you have had a successful demon run.

That is when you change the playlist to a cool down and find your way home.  Excerpts from a demon run cool down:
All the Love You Need- Big Head Todd & the Monsters
Shambala- Three Dog Night
Maybe Tomorrow- Stereophonics
Give a Little Bit- Supertramp
#9 Dream- John Lennon
Claire de Lune-Claude Debussy

Yes, my concerns and frustrations are still here.  Yes, I am still worried about loved ones and friends, but I know that a good demon run can help me cope.

Sometimes you just need to run like hell.

The Rituals of the Long Run

"To give anything less than your best is to sacrifice the gift."- Steve Prefontaine

Legendary long distance track runner who held seven American track records

Yes, this would be my house.

It is becoming that time of year when the mileage starts ramping up and long runs become part of the Saturday morning ritual.  My definition of a long run is anything over 8 miles.  The reason why 8 miles consists of a long run is because if something is going to go wrong in a run, it is really going to hurt after an 8 mile run.  

Today, I thought I would share with you my Saturday morning long run ritual.  

The day before:

1) Drink lots of water.

2) Don't eat: buffalo wings, hamburger, pizza, lots of salad, beans, Mexican food, water infused with blackberries (that is another blog subject).

3) For dinner eat 4 oz. of spaghetti and meatballs, glass of wine, one piece of chocolate.

4) Lay out running clothes, which includes favorite jog bra from 2009, favorite wicking panties that say on the inside of the waistband "I see London, I see France…", favorite socks which were bought at the Indianapolis Mini Marathon last year, Moving Comfort tights, favorite race t-shirt that stinks so badly no matter how much you wash it because you wear it every Saturday for a long run.  It gets out of the drawer on its own.

The morning of the long run:

1) Wake up 90 minutes before run.

2) Strip down naked.

3) Slather Body Glide on every surface of the body that has ever encountered a chafing incident- bottom of the feet, inside the thighs, under boobs and triceps.

4) Put on clothes.  Wear socks inside out so that the stitching across the toes do not cause any blistering.

5) Drink 1.5 cups of coffee, no more, no less.

6) Go #2.

7) Eat a Luna Honey Peanut Pretzel bar.  Wash down with water and 1-2 Endurolytes.

8) Prepare the fuel belt: fill up water bottle with water, make sure there enough Endurolytes, put nutrition in zip lock baggie and make sure asthma inhalator is in fuel belt.

9) Put on heart rate monitor and Garmin.

10) Go #1 one more time…

11) Put on hat, gloves, coat and sunglasses, if needed.

12) Ready to run!

During the run:

I cannot tolerate Gatorade or any other type of sports drink.  I either gag from the taste, or it gives me gastric distress.  This is why I take Endurolytes to maintain my electrolyte levels so I won't cramp.  At mile 4, I eat one date.  I then alternate every 2 miles between an Endurolyte and a date.  I used to take e-Gels instead of alternating between salt tablets and energy gels…until they made me sick.  I then switched to Hammer Gels.  My favorite flavors were apple cinnamon and raspberry…then they made me sick.  This year, I am trying dates as a nutrition supplement.  I will let you know how that goes.

After the run:

After being injured last year, I have concocted a stretching routine that I use.  

1) 20 heel drops, 20 squats, 20 donkey kicks, 20 fire hydrants, 5 second hamstring stretch, 5 second quad stretch.  Do 3 sets of these.  I change up this routine on a monthly basis.

2) Foam Roller

3) Stand on head for 3 minutes.

Long run and stretching are finished!

Post run nutrition:

Egg sandwich on an English muffin.  

What are your long run rituals?

With All Good Intentions

"Plans are only good intentions unless they degenerate into hard work."- Peter Drucker

This winter for most of us has proven to be a challenge to get in workouts, particularly running workouts.  I can say with 100% certainty that I do not like to run inside; either on a track or on a treadmill.  In fact, I can say with 100% certainty that if the only choice is to run inside, I will not run.  On the other hand, I can conjure up the courage to jump in the pool with -40 windchill outside, or hop on my bike for a 2 hour Sufferfest video while a snow storm is raging outside.

Because of my choices, guess which sport has suffered?  Yep, my running.  I am sad because of this.  I used to love to run.  It is where I got my inspiration, my courage, my friendships.  I have fallen out of love with running.  Is it because I have gotten slower?  Perhaps.  Is it because I am still struggling to recover from an injury from October 2012?  Probably.  Is it because I am embarrassed of my running?  Yes.  

I used to love to run with a group of 10-12 people.  Now, I have to talk myself into running with my husband and my running partner of 10 years.  I'm afraid that I am 'bringing them down' to my pace.  I never used to worry about such things.  Some days I was faster and some days I was slower.  It just didn't matter.

But then one day it did.  I don't know what happened, but I feel out of love with running and became ashamed of how I ran.  I got frustrated and mad.  And I have stayed mad at my running and myself.

I was no slacker of a runner.  I have been running since 1998.  Since then I have run countless 5Ks and 10K races.  I have run more than 50 half marathons and 12 marathons.  Today, I seriously doubt if I have another marathon in me.  I never used to think that way.

What to do?  Being my Type A self, I have devised a plan.  Here it is:

• Try to run 1000 miles in one year by running virtually to Charleston, SC from Chicago.  I am way behind schedule on this and am trying to make up some time.  Right now, I am 10 miles north of Kentland, IN.
• Attend the Speedwork Information Session at Golden Legs Racing on Tuesday, March 18th.  I haven't done speedwork in a while.  It might be fun to shake things up a bit and try something new with running.
• Signing up for races with friends and family.
• If my recovery goes well, then I may consider a fall marathon with X-t.  It would be his first.

Hopefully, this will not be just good intentions, but some hard work and fun along the way.

Gasparilla Distance Classic Race Report

"Damnation seize my soul if I give you quarters, or take any from you." Edward "Blackbeard" Teach
Translation: "I'll be damned if I accept your surrender or surrender to you."

What a fun race and a great weekend.  The reason for signing up for this race was to celebrate a good friend's 40th birthday.  We all gathered from around the country (and Canada too) for a weekend of laughter, sweat and good food, drink and of course a good time.  

The thing with my friends is we aren't the spa and rest and relaxation types.  If we are going to celebrate a momentous occasion, we must try to kill ourselves.  When we emerge from the other side, we are closer to one another and have some great stories to tell of our adventure.

It is a race weekend, not just a race day.  On Saturday, there are 15K and 5K races.  On Sunday, there are the 1/2 marathon and the 8K races.  And yes, you can race all 4 races.  We didn't though; we just did the 15K race and the 1/2 marathon.  We had other things on our agenda.

We stayed at the Embassy Suites Downtown.  It was the perfect location.  Sure it was pricier, but we were right across the street from the Convention Center where packet pickup was located.  The street car stopped right in front of our hotel and we were right on the Riverwalk.  The start/finish line was a block away.  Throw in 'free' breakfast buffet and happy hour at Embassy Suites and you couldn't go wrong. 

Saturday was the 15K race.  It was an out and back course.  I hate out and back courses, except for this one.  It followed the bay so you had a view of the water most of the time and nice island music (think Jimmy Buffet and reggae).  There were water stations every 1.5 miles that had sprinklers (nice touch).  This was important for us Northerners as the humidity was 95% with a 70 degree temperature at the start.  The course was nice and flat absolutely no hills unless you count the overpass at the very beginning.  There was plenty of bananas, water, Gatorade and beer at the finish.  You could get your picture taken with a pirate or a wench with your medal. 

No time to party afterwards.  After a refueling breakfast of omelets, potatoes, coffee and watermelon, we jumped in our bathing suits to rest our legs in the pool before heading to Urban Kai for a 2-hour paddleboard lesson.

Look Ma- I'm paddleboarding!

Yes, I have found another sport.  We had so much fun.  I am looking forward to doing it again this summer in Illinois.  I'm going to Canoecopia next weekend in Madison to further investigate SUP (Stand Up Paddleboarding).  

After taking a water taxi back to the hotel, we cleaned up and went to my all-time favorite Florida restaurant The Columbia to fuel up for the 1/2 marathon the next morning.  Hands down, the best sangria that exists on the planet.

The course for the 1/2 marathon was almost the same as the 15K.  Again, it was an out and back by the bay with the same bands.  There were water stops every 1.5 mile or so with two of the stops including gels and/or blocks to refuel.  The weather was the same- 95% humidity with temperatures in the 70s.  There was fog in the morning, so we were spared the sun.  A lovely after party with plenty of beer AND food from The Columbia Restaurant.  

Kick A** Medals: 1/2 marathon on the left, 15K on the right.

Do I recommend this race?  Most definitely! I might do it again next year.  It was a perfect respite from  a nasty winter.  I probably won't do all 4 races, though.  There is SUP to be had!

March Challenge:

This month's challenge is to do 10,000 steps everyday, plus these little activities.  Thank you to The Sisterhood of the Shrinking Jeans for these monthly challenges!

Charleston, SC Running Challenge Update:

The weather hasn't really cooperated with my running and I DISPISE the treadmill, so I am a little behind on my trek to Charleston.  Right now, I have 902 miles to run.  On the map, it puts me Willow Slough State Game Preserve, 20 miles north of Kentland, IN.  Once the weather is above zero degree windchill, I am going to add 3 mile runs to my Mondays and Fridays to get back on track.

Tour of Sufferlandria Recap

"To live is to suffer, to survive is to find meaning in the suffering." Fredrich Nietzsche

I Will Beat My Ass Today To Kick Yours Tomorrow
 IWBMATTKYT

When I started this triathlon stuff, my worst sport was cycling.  I tried to improve by riding indoors in the off-season at computrainer classes at local coaching centers.  These work for most people, but it didn't work for me for two reasons:

1) They weigh you (with biking shoes, no less) and then display the weight in front of everyone the first class.  I know how much I weigh to the ounce and I don't need to advertise that to everyone that I am riding with.

2) They display the progress of everyone that is taking the class on a computer board.  Inevitably, I was the last one displayed.  

So, what I got out of this shaming was: Yes, I am overweight and yes, I suck on the bike. Now, I already knew this, but now everyone who took the class knew it too.  I spent $200 for this?!

Something had to change and I needed to get better on the bike.

Thankfully, one of my friends 'liked' The Sufferfest on Facebook.

  

What was this Sufferfest?  It is cycling training videos you can do in your own home on your own trainer.  And they are affordable!  These folks at Sufferfest have created a fictional land called Sufferlandria where pain, suffering and humiliation take place.  These videos are hard, but they do motivate you to get on the bike in the dead of winter with officially licensed footage from races like Tour de France, Paris-Roubaix, Giro D-Italia and more.  The music is also badass, which is especially needed for climbs and countless intervals during the workout.  For newbies like me, there are instructions on the screen with perceived exertion and cadence suggestions.  AND, most importantly, they make you FASTER!

For the second year, I have participated in the Tour of Sufferlandria.  The Tour is not a race, but a challenge to get your butt on your bike for 9 days and suffer.  It. Is. Epic.

HONOR! GLORY! VICTORY!

The first day of the Tour is a time trial called "Rubber Glove".  They suggest during training that you do a time trail every 10 weeks or so to see if you are improving.  And yes, I am improving this winter!  

The second day is a 2-hour video called "ISLAGIATT" (I Thought It Was a Good Idea At The Time).  This video focuses on climbing and endurance.  I hallucinated during this video it hurt so bad.

Day 3 was a Monday.  Thank goodness that the race director had heart and we only had to do a 45-minute video comprised of 1-minute maximum intensity repeat intervals called Revolver.  No big deal, right? Wrong.

Tuesday (Day 4) featured one of my favorite Sufferfest videos: Hell Hath No Fury.  It is a 1:15 minute video that includes 2 x 20:00 interval workout.  Boring, right?  Not so because the race footage is the UCI Pro Women's racing footage from the World Cup.  A video of the sisters and not of the men.  Inspiring.

Wednesday (Day 5) featured my other favorite video: The Wretched, plus Extra Shot.  You start off with Extra Shot, which is a 20:00 'booster' video you can add on to another one of the Sufferfest videos or if you are crunched for time, a short workout. It is just cruel to start with that one.  The Wretched has Tour de France footage of climbing, except for the sprinting at the end…oh, and there is no resting either.

Thursday (Day 6) is A Very Dark Place.  After the previous day's climbing and sprinting, it was time to go back to those fun, sustained 4:00 minute intervals.  Ugh.  Each interval takes you to a darker place that you thought you couldn't or didn't need to reach.

Thank God for Friday (Day 7)!  If you made it this far without your soul being crushed, then you were in for twofer today.  The first video was Angels which includes 3x 8 minute climbs after doing 10:00 worth of over/under intervals.  After completing that one, get started on The Hunted, which is more climbing with 5:00 inverse intervals at the end.  And then you get to go do your real job for the day…

Saturday (Day 8)- you are almost done, but first let's settle in for an 1:40 ride called The Blender.  I don't remember this one…it was so horrific that my memory has blocked it out.  All I remember was that there were three courses, but it wasn't a meal…there were pain shakes.

Sunday (Last day)- I thought to finish with this video was cruel.  Violator is a video that features 64 sprints.  If that isn't enough, the video includes a shark, a hamster, a leopard (which actually scared the sh*t out of me) and an airplane.  So wrong, but so right.

Yes!  I completed the Tour of Sufferlandria and left X-t in the dirt.  In fact, he was so traumatized by ISLAGIATT in the first hour, he got off of his bike.  He hasn't been on it since.

So, what's next?  The suffering will continue as I bought the Novice Training Plan to complement my triathlon training.

Thank you to The Sufferfest!  You gave me 9 days worth of motivation and something to look forward to doing during a difficult winter that we are having.

I cannot wait until summer.  IWBMATTKYT!

Monthly Motivations

“Wine is one of the most civilized things in the world and one of the most natural things of the world that has been brought to the greatest perfection, and it offers a greater range for enjoyment and appreciation than, possibly, any other purely sensory thing.” - Ernest Hemingway

Doesn't this look cozy?

Let's face it.  This winter has been very challenging.  If it isn't bone freezing cold, then we are getting dumped on with snow.  It makes a girl just want to crawl up in a ball on the couch with a nice glass of red wine (Cryptic Red Wine, preferably) and a roaring fire in the fireplace. 

But that isn't how I roll.  Instead, I have been inspired by these monthly challenges.  In December, X-t and I did the 100 mile challenge, which was to run 100 miles between Thanksgiving and Christmas.  We also did the plank challenge in December too.  

In January, it was the "Brazen Ab Challenge".  

Now, you would think that two months of ab workouts would have my abs look like the ones in the Brazen Ab Challenge, but alas that 6-pack is still in the cooler.

Tomorrow, I start my February Challenge: Lose the Love Handles.  We will get the 6-pack out the cooler yet!

Challenge Courtesy of Shrinkingjeans.net

I do these challenges in addition to my off-season triathlon training.  This is my off-season training looks like:

Monday: Run 6 miles, Yoga class

Tuesday: Interval training on the bike, 30 minute home yoga

Wednesday: Training to Tri class

Thursday: Strength training (climbing video) on the bike, 30 minutes home yoga

Friday:  Swim, Run 5 miles

Saturday:  Long run between 6-12 miles 

Sunday: Swim, Yoga class

Next week's blog:  The Gory Details of the Tour of Sufferlandria!

Mission I'm Possible

"Good morning Ms. Frey.  Your mission, should you choose to accept it will be to run from Chicago to Charleston, South Carolina. As always, should you or any of your I.M. Force be caught or killed the Secretary will disavow any knowledge of your actions. This tape will self-destruct in five seconds.  Good luck Lisa."

Between Thanksgiving and Christmas, X-t and I participated in a Ho Ho Holiday Challenge.  The challenge was to run 100 miles between Thanksgiving and Christmas.  It was a great way to stay motivated through the holiday season.  

So we were thinking…how could we challenge ourselves throughout the year?  There are a lot of great challenges out there to participate in, but we wanted a good reward too.  We decided to run 1,000 miles this year.  Using Google Maps, we charted a course that would take us someplace 1,000 miles for a vacation.  Charleston, South Carolina is 1,001 miles away and looks like a pretty nice place to take a vacation.  We are going to make it a car trip and follow the route that we ran.  

For every mile that we run, we are going to put a dollar in the savings account.  By the time the challenge is over we will have saved $2,000 for our trip.  I am currently 20 miles into the trip and have saved $20.  On the map, it shows that I am in Park Ridge, IL. X-t is a little behind me since he only runs outside.  

I will give you a report on my progress every now and then so as to keep you updated as to where I am and to keep me honest...

How are you motivating yourself in the new year?