Fuel

I fueled up my gas-guzzling 4 wheel drive SUV today for the highest rate I have ever paid for gasoline, $4.00/gallon. But as I got in my car, I was smirking to myself. Because I know that I can run on much cheaper-- bananas are still less than a dollar a pound.

But I do have to approach the subject of fueling up our bodies today. It's been coming up again and again lately. Many of us North Dakotans are hitting our final build up weeks before tapering down for the Fargo Marathon. My current running schedule puts me at 20 this weekend, and I have loaded my fridge with tons of salads, apples, oranges, and whole wheat bread as I spend this week slowly building carbs to load up my glycogen stores, and guage them being completely depleted again by the end of 20 miles.

good carbs

I have to monitor my nutrition closely-- knowing what to eat, and when to eat it, means all the difference between getting in a good, long training run, or suffering and hitting the bathroom every 5 miles.

But as we talk to other crazy running chicks, many of them have some misconceptions when it comes to running nutrition.

The number one misconception is that you need lots of carbs for running. Well, while this is true for endurance runners, the truth is that if you are running for less than 75-90 minutes, you should be able to rely on your body's own glycogen stores. So if you are training for the half marathon and running 5-6-7 miles right now, you probably don't need a big pasta dinner... and toast.... and gu gels.

Another misconception we see is these people with a ton of Gu gels on their belts. OMG, do not be that guy. The ones who show up to the half marathon with 8 Gu gel packs.

too much gu. OMG, you are going to be pooping so much before the end of the race. Good luck with that.

For every hour (past the original hour) you probably only need another 100-150 carbohydrate rich calories. (Of course, everyone is different. As Runner's World magazine points out, a Hummer needs more fuel than a MiniCooper. You need to experiment to see what is right for you.) Some of that is going to come from your electrolyte drink (Gatorade or Powerade) and you shouldn't be discounting that. Whether you take in a gel, chomps, or even some Skittles, you only need a little at a time, and certainly not a whole serving every 30 minutes.

Too much food, too many carbs, and you're not going to get more energy. You're going to have a heavy stomach, gas, bloating, and food product churning in your digestive tract and you're going to waste valuable time in the porta-potties or nursing a side-ache. More likely, in the porta-potties.

On the other hand, I was once in a Triathalon with a girl who was running the whole event (over 2 hours) without any fuel on hand. She had eaten breakfast hours ago and was headed into the swim/bike/run with nothing.... She had been in a training program and no one had addressed proper fueling with her or their group. Since then, she has started long distance running and, after a little experimentation, discovered what to use and when to use simple sugars to keep her energy up.

You've trained way too long and way to hard to finish like this! Fuel properly!

Your body can only hold so many stores of glycogen. Once that is gone, you will experience cramping, dizziness, random crazy thoughts (because your brain needs glucose. If you don't believe me, try doing long division after 3 hours of running!). So you need to introduce simplex carbs-- the kind that are easy for your body to break down into sugars and use up- before you hit that point. While for many of us, it's around the 90 minute mark, you may experience it at 75 minutes or at 2 hours. Still, it's important to get some carbs in before you hit that point, so your body has time to convert and use it, and you don't experience a yo-yo effect of tired, reenergized, tired, reenergized.

Refueling- ok, yes, I like to eat pancakes when I'm done with a long run in order to refuel. But let's be honest. We all know that we don't really need to pig out after an hour long run, or even a three hour run. Even burning 1800 calories during a 20 mile run can easily be recooperated in a healthy way-- including the fuel taken in during the run, a little post-run recovery with carbohydrates and protein (half of a bagel and a tall glass of skim chocolate milk), and a healthy, if not slightly larger, meal will provide plenty of refuelling nutrition without going overboard. But for most of your training runs-- 60 minutes of exercise is NOT an excuse to load up on big pasta dinners.

For more information on proper nutrition for running and fuel for endurance, please seek out articles from well known, responsible sources, such as Runner's World or Competitor. Visit with repeat marathoners, many of whom will tell you that less is more effective. Make sure you give yourself plenty of time to experiment before race day, to see what works with your stomach and what gives you energy versus what gives you gas. (Yes, I have talked about poop and gas a lot today. I am sorry but it's part of running, and an important consideration when considering your fuel options.)

Properly fueling up for race day will keep you light while giving you plenty of energy to cross that finish line, AND walk to the nearest Denny's for pancakes.... ask me how I know! *wink*

Happy Running! ~Jen

Long Run Sunday: Poetry in Motion

I present to you a review of our Long Run Sunday... in Haiku form. ~Jen

Refuel

I woke up early

from dreaming about pancakes

but first, long run day

****

Feelings about running in the cold

My soul is quite well

my fingertips, toes, and face

however, are numb

****

Cure for Insomnia

You run stronger, then

you run faster and farther

sleep like a baby

****

Recovery

Stretch here and stretch more

eat, drink, hot shower, ice packs

BIIIIIIIIG smile on your face

****

You are driving a 2,000 pound car. You win.

Hey, scoot over! (please)

LITERALLY no one else

even on these roads

****

Rhythm

No music today

except the constant chatter

and laughter of friends

****

Doing the hard thing

Talked about hard things

commitment, trust, marriage, friends

(don't mention running)

****

Dusty country road

high hills, high winds, lots of sweat

Finish strong- pancakes

Hey, you're on the "Crazy" running chicks blog. We never promised to think so highly of ourselves that we can't be silly. If you can't have all kinds of crazy fun when you're out on a long run day, why the HECK are you doing it?

True story: you can't trust Jen to do mileage math. Becky goes, "So what do you think, three more minutes on this road and then turn back?" Jen says,  "Well, we're on 107th so if we just finish this out, and turn left to 110th, that's just three miles. Right?"

But Becky and Kathy and I fail to mention that turning OFF of 107th is still another 2 miles head.... and 2 miles BACK from that! So essentially, we ended up doing one looooong square that ended up being, oh, half a marathon. :)

Fortunately, my friends love me anyway and didn't beat me up too badly when our Garmins hit the 11 mile mark and we were still about 2 miles from my house.

Happy Running my friends!

Jen



Long Run Sunday: Crushing the impossible into the asphalt.

We are about 18-19 weeks out from the first race of the season for us-- Fargo Marathon!!! But between you and me, building up those training runs can be such a pain in the butt. So this winter, we committed to keeping up our base miles-- 6 to 10 milers-- and working on speedwork, and then we'll pick up our build up in another few weeks. Becky had to stay home sick today (she's NOT HAPPY about that) but I got to run with Kathy and Glenda-- and Glenda is training for Fargo as her first marathon! She had to do 11 today so I tagged along. I have to come back and tell you more about Glenda....

Frankly, as long as we have been able to run outside, we were anxious to go! True, the wind is still bitter and there is a little slush on the road to watch out for, but this winter has been a beach vacation compared to what we've been used to! (NORTH DAKOTA people, yes it is the frozen tundra you imagine it to be) Today it was about 35*F (Above freezing! Hooray!!) but the winds were 22-24mph out of the WNW. So my big man drove us almost 7 miles out of town so we could run back in with only a cross wind and then with the wind to our backs along a big L-shaped route. Sun was out, roads were clear, people slowed down for us, no farm dogs chasing us, it was a good day!





Josh drops us off on some country road...



7 miles back to town....

synchronize garmins..... and go!!

Made it back to my house for a quick potty break and said bye to Kathy and then Glenda and I had to loop around in town for the last 4 miles, which meant we finally had to deal with those increasing winds. Our miles went from 9:15 to 9:55 min/miles. Stupid wind.

My friend Glenda... I've known Glenda since our kids were in diapers and daycare together. We were always pleasant to one another; our kids invited each other to their birthday parties, even though Brayden was the only boy here and Katie was the only girl there. We didn't really see each other outside of our kids' lives. But in the last year, Glenda started a weight-loss, get healthy journey that has been nothing short of amazing. So we started running together.

This time last year, she shared with us today, Glenda was a size 20W. Today, she's a size 7/8. She never ever imagined she'd be running like this -- training for a marathon!!! Yet she's living proof that our bodies are AMAZING and once you set your mind to it, you can do anything!!

Glenda has the amazing support of her husband, her brothers, and of course, some pretty crazy running chicks who are all "let's go one more mile, let's go faster!" but she has some pretty powerful intrinsic motivation to keep going. Even now, even though we run side by side, sometimes when I run into her at the store or at the gym, I do a double take-- she has truly transformed her life, her mind, and her body has followed.

I guess I want to share her story because so often, I hear people who don't believe that they, too, can do it. Yet people like me, like Glenda, gals that were overweight and couldn't even do a mile 2 years ago, 1 year ago.... we once thought that way too. We never imagined ourselves here. We never thought we could have been marathoners. That was for those thin, strong, athletic girls. But we started running. We ran with other women who encouraged us. We read running magazines instead of Cosmo. We read books by other running women. We read other people's blogs. We ran a 5K. We kept running. We're not olympic athletes. We don't spend all day at the gym, training. We have kids and work and husbands who need time and energy and attention. But we make time for running too.

And we'll keep running, as long as we can. Our goals have gotten bigger, more exciting, more adventurous. Things that were once "never gonna happen" have been crushed into the asphalt, one mile at a time.

Whether you are just jogging a few miles or constantly working on a P.R.-- my encouragement to you is that your body is AMAZING and your willpower is STRONG and you can-- CAN- do this!!! You CAN do one more mile. You CAN go faster. You CAN!!

what a gorgeous run day!

Imma let the pictures do all the talking

~ Jen



Don't talk to me about destiny....

Don't talk to me about destiny.

I believe in it up to a certain point. I believe I was destined to be with my husband and that despite the long, broken road, our story was nothing short of a miracle and therefore, destined.

But other than that, I believe that we get what we give, that we have to work, that we are changed by our challenges and journeys.

Because destiny doesn't push this hard. Destiny doesn't make me do speed drills till my lungs hurt. Destiny doesn't make me lace up my shoes and go for a 20 mile run. Destiny doesn't decide how my races go, I do.

Luck doesn't determine whether I hit my goals.

Destiny didn't really bring me my running friends.

I met Becky through a mutual friend because we wanted to have more fun with our runs. I stayed friends with her because she has inspired me to be a better, stronger woman!

I met Kathy because I had LOST to her in a race and I wanted to go congratulate and meet this cutie pie little thing that had kicked my butt. Her positive sunshiny attitude made me beg her to join us.

I met Glenda because our kids have been together since daycare days and when she was losing weight and starting to run, I wanted to include her and encourage her and share that positive experience!

Destiny did none of these things.

Luck doesn't bring you the horizon. Luck doesn't carry you to the finish line.

Fate doesn't determine your best efforts. Fate doesn't wake you up at 5am to go for a run (or anything else you love to do!). Fate doesn't say "man, this sucks. Gotta dig deep."

So don't leave your best moments to destiny! Destiny will never give you that inner strength. Destiny doesn't ever give you a feeling of accomplishment. Destiny isn't something you can be proud of. Destiny doesn't make you a better person than you were before.

YOU DO!!!!

~Jen



yeah, we actually have this much fun running. Me and Kathy-- and Becky's elbow-- Bismarck Marathon



Mental

So, Becky is out of town. And Kathy has family visiting so she's not coming in the morning. And I haven't heard from Glenda yet.

I might be on my own tomorrow. For 20 miles. It won't just be physical tomorrow, it will be brutally mental.

Because running buddies help keep you from defeating yourself.

It's typical for us to bounce off of each other, pull each other through the rough spots and help keep each other going. Where as I will be dying at mile 10, someone else in the group will be hitting their endorphin high and help encourage me through it. Or when they are slowing down at mile 16, it's my turn to dial up the positive encouragement. Being able to push each other and pull when necessary and not let the others down really keeps you motivated. It's reassuring and comforting and encouraging to know you can ask for help and borrow some strength and motivation from your running gals.

"Not gonna lie, my legs feel so heavy and I don't know if I can make it up this hill."

"Okay, babe, we'll slow it down but you're doing so awesome! We're almost there! You've got it!"
....

"I'm exhausted and not feeling this run right now."

"What? Are you kidding me? That's probably because you've been flying these last few miles. We'll take it easy for mile 16 but we'll pick it up again at mile 17, m'kay?"
.....

"OMG, I F*ING HATE THESE HILLS!"

"Ha ha! Come on!"
......

"Holy cow, I can't believe how far we've come already this morning! This is awesome! We're like practically super human right now!"

"I know right? This is so awesome! I love the world! Oh look, deer!"*

.................
*excerpts from actual conversations. Runner's high.

Right now I am hoping and praying Glenda answers my Facebook message by dawn because it's not the dang 20 miles, it's all the solitude. It's the voice inside that says "Let's go home, this is hard." That voice usually doesn't get a chance to interrupt our conversations so I've never had to deal with the mental struggle alone.

Tomorrow it will be a battle of body over mind, willpower over weakness. Lonely road vs. podcasts and music (I'm loving http://www.rockmyrun.com/ right now!).

Some days are like that. It's not just running 20 miles alone. It's the days that the problems pile up. The days when everyone wants to take something from you and take your attention and take your time. Some days you find yourself surrounded by people who thrive on negative attention. Some days you can't seem to put your keys or phone in one dang spot so you can find it again. Some days everyone wants to tear you down and you can't get to your family and friends who love you enough to build you back up again.

Somedays it's not enough that you can run the distance. It's not enough that you are, in fact, stronger and more disciplined than the people around you. Some days, it's not enough to be physically prepared.

Somedays, you have to find a way to not let the world drag you down. Some days, you have to find a way to rise above it. Some days you have to find the inner strength, the inner peace to calm the storm around you and inside your own head. Sometimes you have to dig deep and answer to no one but yourself.

Sometimes, it's all about mental toughness.

Jen