To Wave or Not to Wave

I'm sure you have seen it before...waves on the road. A motorcycle doing the "low five" wave to another, a Jeep driver nodding and steering wheel waving at other Jeeps. There are these little "cliques" on the road, but one that relates more closely to home....the running/cycling wave.

Every morning I get into work with my coffee, grab The Wall Street Journal off the ground and mosey inside. Usually take a quick peek for a few minutes through the paper for any headlines, then toss it on my bosses desk. Today there was an article that caught my eye.

Some wave, some nod, some smile and some just don't acknowledge you at all. Now let me say I am guilty of all of these. Sometimes I wave, many times I will smile and nod as people pass by, and others I am just to damn zoned out to notice what is going on. I have always had a "poker face" when it comes to running, the kind that Heath Ledger would have said "Why so serious" to.

I know that I am more guilty of the "poker face" during races, but I have been trying to be better about it. It has nothing to do with not enjoying what I'm doing (I love running, no dispute there), I just get crazy focused and driven, and I'm honestly okay with that. BUT I am trying to smile more while running, take the time to look around see the sights and the passerbys...I love competing, I love this sport, I love the running/cycling community-- and I want others to see that too.

Last night running on the canal path, I went by quite a few different people and got about 50% waves/nods/smiles which is probably my normal percentage. Some sort of acknowledgement is nice, after all we are out there doing the same thing at the same time....but to each his own. Like I said, I know I don't do it 100% of the time and I don't expect everyone else to either.

There are times (more often with cycling than running) that waving isn't exactly feasible (flying down a hill, dealing with traffic, etc.), and you most likely wont see someone wave while they're in the middle of a hard interval/tempo or hill repeat workout while running. But other times, maybe nod or smile or even muster up the courage to wave, I promise it won't kill you.

Acknowledging another runner/cyclist may seem small but it might be just the boost they (or you) need. In races we have signs and crowd support which help us push when we get tired and lack motivation, but what about training runs? We spend 90% of our time training and 10% racing, yet all of the attention gets put on the racing support. This is where sites like DailyMile are nice, because you get feedback on training (and racing) from fellow athletes which can reinforce all that training and hard work you are doing. Think of smiling/nodding/waving on the roads like your training cheer squad, your in person DailyMile "motivation".

Where do you stand on the waving spectrum? 

Do you smile and nod (I do this much more than waving)? 

Or do you do nothing at all?

Thoughts?

Lessons from the T.A.P.E.R.

Cleveland Marathon is less than 2 weeks away. 

Where the hell did this year go?

I feel like just yesterday I was like

"Hey what are we doing for New Years?"

Okay, anyways.

This is not my first marathon, 

therefore not my first taper experience. 

Each one was a little different,

& each one taught me something new.

Quick recap of my taper experience...

and then my little present to you...

a T.A.P.E.R Acronym :) ENJOY!

Marathon #1 Taper (March 2011)

3 weeks of very little running, 

and lots of eating.

I had no clue what I was doing for this, 

literally flying by the seat of my pants.

Mentally I was just tired and nervous.

Lesson: It was my first marathon, too many lessons to name.

Marathon #2 Taper (September 2011)

Raced a half 2 weeks prior, shouldn't have done that.

Then a solid 2 weeks of light exercise.

Carb-loading was decent I suppose,

but still really had NO clue what I was doing.

I went into this race very unprepared mentally,

crappy support system didn't help.

Lesson: Don't be around people who make you cry a lot during taper,

 and especially on race morning.

Marathon #3 Taper (November 2011)

Decent taper, cut back for about 1.5 weeks. 

Got sick in last week or so,

I remember taking Mucinex like it was my job.

Mentally I felt good though, 

taper/vacation/marathon was mentally what I need to 

escape the problems I was dealing with in my personal life.

Lesson: Do what YOU need to do. 

Taking care of yourself isn't selfish, it's NECESSARY.

Marathon #4 Taper (November 2012)

Tapered very well for this one. 

Worked out, but kept it clean and easy.

Kept myself busy enough not to freak out.

 I played it very smart the few weeks leading up to the race,

and it paid off big time.

Oh, and getting engaged a week prior to the marathon....

makes for a really happy, less stressful taper.

Highly recommend it. Tell your boyfriend.

Lesson: Distract yourself, and surround yourself with positive things.

 A happy taper can make a happy racer.

Marathon #5 Taper (right meow)

Plan is to continue working out/running like I have been.

No real taper this time,

this 26.2 isn't a goal race...& to be honest, 

I haven't been training hard enough this time around, 

to really need a full blown taper.

This week I'll go forward as planned, 

next week I'll cut back about halfway through.

My current taper problem: Checking the weather.

This is the first 26.2 race I am going into, 

that has a serious chance of being stupidly hot.

Let the praying to mother nature begin.

Lesson:  Not sure yet. Let's hope the lesson isn't 

"maybe I should have actually trained this time"

And without further ado...

my take on the infamous TAPER...

T-Take time for yourself, mainly because no one is going to want to be around your cranky exercise deprived self. Alone time will help you relax & reflect.

A-Appear calm and collected like a duck on the water. 

Kicking like hell underneath to stay afloat. 

P-Pray. Even if you aren't religious.

What you really pray for: not tripping and falling, not letting that girl pass you at the finish, finishing with clean underpants, don't let them see me cry, a tank to follow me and push me through the wall, a nice person to pause my Garmin if I collapse, mother nature can visit this lady another day, Jupiter(Weather God) please keep the temps above 40 and below 70, is that too much to ask?

E-Eat Carbohydrates, lots of them. 

Don't let Emily Blunt make you feel guilty.

R- Reduce...Reduce...Reduce...

Reduce your mileage 

Reduce your exercise frequency

Reduce your intake of crap foods

(but DONT make too many drastic diet changes in last week, 

your body will be thrown out of whack and you will hate your life on race day.)

Reduce the bullshit in your life.

(I can't tell you how serious I am about this, this is more important than carb loading, seriously...get rid of the drama and the stress and toxic people. You need to go into the race with a clear mind, not worry about other people or anything but yourself)

What's your take on TAPER?

For those of you tapering for your first marathon, what are your thoughts fears?

For those who have done this before, what advice do you have/what have you learned?

Runs, Nightmares,Recipes & Random Thoughts.

I'm not sure even where to start on this one. So if you're reading this please assume it is going to be in random order and most likely make no sense. (Not that my normal posts are much different)

Yesterday was a pretty good day, routine day and there is nothing wrong with that. Started my morning with Starbucks and work. Came home to see my H2B (this part isn't normal), he was working from home supervising the handyman he hired. Nice to see him during the day instead of waiting until later. I changed and bundled up to head outside for what was supposed to be an easy 7 mile run. I had a longer hard workout the night before and I have a lot going on this weekend, so easy 7 was all that I wanted and expected.

When my first mile hit and my Garmin said 8:05. I think I literally almost fell from staring at my watch not thinking it to be true. My easy pace is usually between 7:55 and 8:30 and my body and mind are very strong about starting slow and being progressive. I was like DAMMIT, my splits are going to be all over the place today if I am starting at 8.

Miles 2 and 3 were 7:49 and 7:37.  [WTF...okay then I wonder if I can hold this the whole time]

4 and 5 were 7:27 and 7:24 [crap, times were dropping too fast, going to make it harder to hold]

Mile 6... 7:10 [what is going on today]

Mile 7 was 6:54 [well then...]

7 miles in 52:28 for an average pace right around 7:30. No this is not anywhere close to my fastest run, and it is far from my first time running 100% negative splits. But the thing is, there is no way in hell my legs should have felt that good and easy doing that run less than 24 hours after a brick workout (30 Mile ride/3 Mile run/1350 yd swim) that honestly kicked my ass. Part of this run happened because I challenged myself when I saw my paces dropping, wanted to see if I really could do it. I have issues holding back sometimes, sometimes it's just better for me to let it go and do what my body is telling me to do, regardless of what the plan says.

The rest of the day went pretty much as normal, ran some errands, got my stuff organized for today (Friday's I work both jobs, leave the house early and don't usually get home until after midnight). I even got a 2nd workout in, hit the bike in our basement for 45 minute easy ride while reading that Mindy Kaling book I told you about last week. Damn that girl is funny, I was totally giggling the whole time. I even managed to get 10 minutes of core/stretching in after. Ended the night watching "winters bone" (starring Jennifer Lawrence) and relaxing with my foam roller (and J of course). 

My Sweet Tooth was ever-so-achy last night so I went with one of my go-to snacks:

Healthy Sundae 

Ingredients

1 Cup berries (I buy frozen, raspberries, blackberries and strawberries)

Protein powder (I use flavorless but vanilla or chocolate will do)

1 Banana (cut up)

3/4 cup Non-fat Greek Yogurt 

Dark Chocolate Hershey's Syrup

1. Grab a bowl and heat the berries up in the microwave (I do this even if I am not using frozen)

2. Mix protein powder and yogurt together really well

3. Put yogurt and cut up banana on top of berries

4. Top with a drizzle of chocolate syrup

5. Eat your heart out, it's full of tastiness, and protein and it won't kill your caloric intake.

The night/morning is where it got interesting... it was almost midnight by the time the movie was done and I was all ready for bed. I don't even remember falling asleep, I was that exhausted without even realizing it. It was one of those nights where I was so deep in sleep that I kept having crazy dreams. 

1. I meet with my new dermatologist next week, totally had a crazy dream about this meeting.  Don't remember most of the details (I always forget to write them down as soon as I wake up), but I do remember never wanting to go back there. I am pretty sure some random people made an appearance in this dream...like people I haven't seen in a long time, or people I am currently not talking to.

2. MY FIRST TRIATHLON NIGHTMARE. I knew this was bound to happen sooner or later, I just didn't think it would happen until closer to the race in July. My swim was half in the pool then fell off a waterfall and was swimming in the ocean??? I was riding a stationary bike...on the road (not very productive), and I was running in flippers. Maybe it is because my tri-training has been increasing and I have been focusing more on it, maybe it's because I spent 2 hours last night looking at bikes online. I don't know, but it was not a good feeling.

3. I came in LAST in the 5k I am running this weekend. Dear God, you know it's been a really long time since you raced when you start having dreams about messing up a damn 5k. 

Waking up today was a chore, I chose to sleep in a little instead of get up and run a few easy miles (sue me), and I am just not myself today. I am not in a bad mood, I am just sitting here thinking and over-analyzing everything. Actually I am in a good mood, just very deep in thought, even my Starbucks Batista noticed and asked me what I was so deep in thought about. 

A few things going on in my head today...

Tomorrow is my first race of the year, a small town (my hometown) 5k, I am not shooting for a PR (I'm not in shape to go sub-19 right now), but I am curious to see where I am at. What am I capable of running right now?

Oh yeah, tomorrow is also a planned 20 miler... so hmm lets see maybe 5 miles pre-race, 3 miles race, and then another 12 after. Sweet. First 20 miler since last fall, and this is how its going to be? It wasn't the original plan obviously, but I told some people I would do the 5k, and Sunday afternoon is my sisters baby shower and Sunday night J and his twin and I are going to see 'Book of Mormon'. So Saturday is really my only time to get the miles in.

Which road bike do I want to buy? This is going to be a lot of money.... I really like that one, and that one, oh and that one looks sharp. Folks, I can't begin to describe to you the stress of me buying a new bike. This has forced me to make spreadsheets, pro-con charts, all of it. My over-analytic side is really annoying right now.

I really need to finish my sister's baby shower gift. Sometime between running 20 Saturday and going to Syracuse Saturday night (monster truck rally with J's nephew) I will have to get it done. For her other baby shower I got her some big fancy car seat (all the bells and whistles  that thing cost me an arm and a leg... but it will be worth it for my nephew to be safe!). So for this shower I am doing something more fun and goofy. My sister is also a runner, and I am doing a running themed baby gift. ( Just in case she is reading this... which I doubt but you never know) I won't say what it is exactly but I will be sure to post a picture when it is done, all you runners out there will so appreciate this. It's taking me a lot of time and effort to make it happen but it will be worth it.

Why hasn't that place emailed me back yet? It's really frustrating planning a wedding when people don't email you back when they say they will. FYI, if you want my money and want me to use your place, you gotta talk to me. Kapeesh?

Well I suppose that's enough random thoughts for the day...maybe.

Do you have running/racing related nightmares?

What do you have planned for the weekend

 any races or anything fun??

Weekend in the ROC

Here's what I can tell you about this weekend, it was a great weekend, with some notable running, some normal life stuff, some blues bar and southern food, a dash of drama and an overall happy ending to the week.

Friday was a long day, and not really part of the weekend. I worked at the office all day and then the restaurant all night. Even though it was a 16+ hour day, it actually wasn't too bad, just long.

Saturday was a much better day, it was my "back to life, back to reality" day (cue En Vogue music). My fiance and I are finally settling into a new schedule and routine now that I live in the house with him. Get up, run some errands, clean the house, go for a run, relax, go out to dinner, and finish the day relaxing with a movie (currently in the process of watching all of the batman movies...we're nerds together). To elaborate on a few things... errands meant going to get cleaning supplies and cleaning the house meant me going on a cleaning rampage through the bathroom and the 100 year old hardwood floors in the house. I think my cleaning should count as a yoga workout because some of the positions I was in trying to clean everything top to bottom, made me break a sweat. (This house, well, it's kind of like a man-cave, and hasn't had a good cleaning in a while....I don't plan on taking over the house yet now that I live here, but you bet it will be cleaner!) 

Saturday's Run 5.41 miles (8:03 Average)

Ran outside in the afternoon, nice easy run to check out the road conditions and get some easy miles on the feet to prep for Sunday's 18 miles. The weather was nice, cold but not too bad. I had a cut on my foot from a pair of boots I wore a few days prior, this cut was very small but I put a band-aid on it before the run. The whole run I felt the band-aid moving but didn't think anything about it. I came home all happy.....

 Oh hey I'm happy I just ran outside, and felt great :)

My runners high wore off the moment I pulled my shoes off. Although I felt no pain in my right foot where the cut was, I pulled my shoe off to find this.....

I was shocked to see this, but confused because I didn't feel this AT ALL. My little cut decied to ruin some socks, tie-dye my right Kinvara, and freak me out wondering what the hell I did. After showering and cleaning up, I found my tiny little cut, no it hadn't gotten bigger, and no it wasn't a blister gone wrong. One tiny little cut made for a Prefontaine style massacre. (The scene in Without Limits where he pulls off his shoe to see a bloody mess).

Anyways, I recovered from that...obviously. But I did manage to freak out J when I sent him a picture message of my foot and he thought I was in the emergency room. Nope, no emergency room, just a tiny little shit-head of a cut that wanted to bleed out over the course of 5 miles.

We had a great night at dinner with my parents at Beale Street Cafe to celebrate my raise at work (oh yeah, that happened Friday at the office), and to celebrate life in general. Things have been going good for everyone in my family right now, and it's really nice and makes me very grateful. Confession: I drank 2 Guinness at dinner! I very rarely drink at all anymore, but damn I love that beer.

Now finally onto Sunday Funday (today)..... woke up early to get my body ready for an 18 miler. This is my longest run since my last marathon in November and I was worried how it was going to go. Hollie was wonderful enough to drive to Rochester from Oswego and run with me. We bundled up (cold and snowy Morning), and set out for a nice relaxed run. Little did we know, we were in for a shock to find out how much we have in common. 18 miles gives you lots of time to talk, even though it only felt like we were running for a little bit. It was refreshing to talk to someone about the things that I love like running and training, and have them understand where I am coming from. Even on general life things, we have a lot in common right now and it's nice to be able to vent and bounce things off of one another. We ran 18.01 miles in 2:49:49 and I was beyond happy to finish the run feeling fresh (and cold), and feeling like I could have gone forever. Taking it easy means we will bounce back quick, and still got solid training time in. Hollie has a half marathon in 2 weeks (and is going to kick ass), and I am getting into my more intense training for everything I have going on this year. 

After the run we went to Jines for omelettes and lots of coffee. Amazing omelette and a great time continuing our conversations and getting to know each other. We have already decided that we need to go here after Spring Forward 15k  at the end of the month for another post run meal. 

Now it's relaxing time, and time to plan out the week for work, workouts and everything else. It is going to be a busy one for me, but I love my life and I love how things are, and settling into a routine has made me beyond happy for life with my man. ( I know I know, mushy gushy lovey-dovey stuff, but give me a break...a girl is allowed to be happy when things are going right, and she has a wonderful man by her side to go with it)

What did you do this weekend?

Have you ever come home from a run to find you were injured and didn't know it?