the road is long but you are never alone

To totally "borrow" a quote from I found on  Facebook (yeah right i just jacked it): "that which makes you exceptional is also, inevitably, that which makes you lonely." Completely hit home for me this week. 

The loneliness of a long distance runner is only a state of mind, not a state of being. Though we may run alone we are tied to a deeper level of community (community of crazies lol). The roads may be cold but they are always open. The hospitality and friendship found in absolute strangers at a race epitomizes sportsmanship. Thanks to all those who cheer on the sidelines,  support, organize, volunteer, race, every one there that makes race day so special as to what it is. But there are two sides to this; not just the miles you put in. With any form of talent you have your haters or non-supporters and its something only you alone can do and create and the person you are with or your family/friends may not support or appreciate it or understand it. But in the end, it all comes down to you and your goals and what you are passionate about.

The long is road; but on race day we all lead to the same finish line that reunites and excites us to do this all over again.

To the unknown daughters

To the daughter I saw at the gym this weekend;  I don't remember your name but I remember your decision. You saw me on the stepmill and asked me what sport this helps- cheer leading or cross-country. My answer was both of course; because you will boost your endurance needed for any sport but which sport do you plan to compete in was my question back to her? 

To the unknown developing female athlete; this is my advice.

Choose respect. Choose to love your self and your body. Don't let the images of what a runner or athlete should look like put limits on how truly great you can become. Strong is beautiful. Do what you love. Run. Run free and bow to no one. Let the men bow to you from the infield and take you seriously as you stride past unblinking unwavering. Have your strong legs stand tall and command respect. Never settle for what you think you can accomplish and never let a coach put you in box of amounting to nothing. Newsflash; you are something. You are someone powerful and it's up you how you treat your body and put work into your passion. Be passionate about what you do. The sport is yours, the track is yours. Don't let anyone strip you of your love for it and never let a single soul dictate to you what your limits and your training can not go beyond. The track is a solitary loop but endless. Shoot for endless possibilities for your own greatness. Just never stop doing. Never stop being. You are beautiful and your determination will only grow with you.  A painted face and ribbons will draw attention but, let your art-form pour out and have it speak your voice- command respect.

the definition of insanity - population, YOU

Lets face it- "you're crazy" is the best compliment.  Yup crazy for what we love, crazy for more. Im usually not into making new years resolutions because I believe that a flip of the calendar shouldn't have to push you to new beginnings or higher motivation. If you're that damn crazy it should be in your heart all year all the time a constant beat in your foot steps closer and closer to what you want to accomplish.  This year im just entering a new phase of "crazy" ... crazy like a fox :). The mileage will be higher just like the stakes this year. I love it. I love the pay off and I get excited to do the work. 90 plus miles a week. My epic advice for those getting ready for a half... heres what I told my friend Karen:

with the half its not all about the long runs, i have discovered. its more about time on your feet. and training yourself to be okay with feeling uncomfortable for awhile. its the self talk that yeah there will be bad miles throughout the race but the half is not won in the first 5k. its really crunch time in the final 5k with emphasis on mile 12 to 13. so learning to run negative splits is a huge benefit many runners struggle with. people go out too fast and then when you just continually jack the pace up you just kinda crush their soul as you pass them effortlessly. 

I like to train with what i call negative balances- so say you warm up low impact for a bit on elliptical or step mill just to get the body going for 30 min or so then commit to at least 4-8 miles on the mill. but start at a mildly uncomfortable base pace for example; 6:58 (8.6mph on the mill) and hold that for 1 mile; then bump it up for mile to to something more uncomfortable (6:53/6:49pace for the next mile. Then bounce back and forth each mile rotating a mile at base pace then a mile at push pace but never slow to below base pace as the challenge. Its a great way to teach your body to surge.

Another workout that I like to use is continued negative splits: meaning start at that mildly uncomfortable base pace listed above and each mile go one mph faster: 8.6mph, then 8.7mph, then 8.8mph until you want to cry and then hold that fastest pace for another mile until you actually do cry. I try to get in 7-8 miles in this fashion. 

Only do this like1x a week. the rest is all regular base miles and cross training and lifting as normal.

these are my secrets.
when in doubt stepmill for 2 hours.

a brick i like is 60 min on stepmill in negative splits (pushing to hold around 118-125 steps/min) then run a negative progression on the mill for 4-6 miles immediately following.