Take It and Run Thursday (is back)

Take It and Run Thursday has been on hiatus for a couple of weeks while the Runners Lounge changed the format a little. But this week we are off to a new start and Erin posted the question of how we much we run when no race looms is on the horizon that keeps us enslaved has us enjoy a strict specific training plan.

I am one of those runners who always sticks to a basic running routine come hell or high water. The only time I actually vary this routine is when I do train for a marathon and have to turn it up a notch. Although I have a basic weekly routine that does not mean I go for the exact same old run every single day but rather that I try to vary the mileage, tempo, terrain from one day to the next. I have to admit here that I would actually be happy just to do the same run every day and not get bored (don’t ask!) but over the years I have learned that variety is a good thing and keeps one from getting into the rut of non-improvement.

This is what a typical week looks like:

Monday: Intervals on the treadmill for 5 – 6 miles
Tuesday: easy 5 miles
Wednesday (morning): longer tempo run for 6 – 10 miles
(Wednesday night September – June: track training – fartlecks for 5 miles)
Thursday: easy 5 miles
Friday: uphill run on the treadmill for 5 – 8 miles (during the winter I do these runs on the trail)
Saturday: Yoga
Sunday: easy 5 miles

The days are interchangeable depending what else goes on in my life but I do stick with this program more or less in addition to twice daily walks with Nelson, a Tuesday afternoon Strength&Endurance Class and Thursday afternoon weight training. Also depending on what my next race will be I try to intensify certain runs. When I have a 5k ahead of me I will incorporate more tempo runs and maybe skip the uphill run. Right now I am preparing for my all time favorite race on Labor Day weekend followed by another uphill race in October so the uphill runs are most important. After October I will cut back on the uphill runs and focus more on increasing the mileage of the weekly long run on preparation for a half marathon in December. I am not that concerned with long runs while training for Pier-to-Peak as the elevation of 3996 feet in 13 miles blows the distance of the race clear out of the water. Try it! I dare you!

So, to answer Erin’s question of how I decide how long/far I run it all depends on what lies ahead. If no races are on the calendar I just do my regular weekly routine of various runs, usually not exceeding 10 miles on the long run. If a race is coming up I vary this routine to accommodate the rigors of the race.

Today’s Running Tip: Keeping a basic fitness level is a good thing!

Keeping up with a basic routine of runs between races will help you once you start training for a half or full marathon again. It is important to recover properly after a marathon but as soon as you feel up to it again you should slowly get back into following a regular running schedule. This will assure that you are not starting at square one when your training begins again.

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High Five*

Five things you must always have on hand in your fridge pantry (ideally)
~ organic peanut butter
~ Nutella
~ FRS
~ seasonal fruit
~ mozzarella

2. Five items/types/pieces of clothing you wear most often
~ shorts
~ cotton T-Shirts
~ tank tops
~ running shoes
~ Keen sandals

3. Five things that absolutely drive you bonkers
~ righteousness
~ people in groups who walk very slowly in front of you
~ slow drivers
~ radical right wingers
~ FOX News

4. Five best parts of your day
~ waking up to sunshine
~ my morning run
~ early evening walk with Nelson
~ dinner with Hubby
~ pool time

5. Five things that make you most happy on earth
~ Hubby
~ my friends
~ Nelson
~ road trips
~ running

*courtesy of Meg!

Today’s Running Tip: Five Marathon Tips!

1. mileage is more important than speed!
2. fuel properly and continuously!
3. hydrate!
4. long runs are essential!
5. taper!

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A perfect 10

Nelson is ten years old today! TEN! It is hard to believe that he has been around for an entire decade, although come to think of it, it is also hard to imagine that was actually a time when he wasn’t around at all. He is truly a family member in every sense of the word.

From the time I can remember, I had always wanted an Old English Sheepdog. Growing up my family had a menagerie of different breeds: German Shepherds, a Field Spaniel, a Dachshund, I loved every single one of them but had always dreamed of owning a big fluffy bobtail. I begged my parents endlessly but it was the fluffy part that remained a total turn off for my prim and proper mom, and by prim and proper I mean floors you could eat off of and any given moment, furniture that you could spot test with white gloves only to not find a speck of dust. A overly hairy dog did not fit into this picture of domesticity. She used to tell me that ” when you run your own household you can own any dog you wish” and that is just what I did.

When David and I first moved in together on or own we knew that eventually we would be dog owners. Both of us had grown up with dogs and David had owned two West Highland White Terriers – Checkmate (one of the sweetest dogs I have ever known!!!) and Chestnut – with his former wife. Since we rented for the first few years of our lives together bringing a dog into the mix was initially out of the question but as luck would have it we never needed to discuss the breed we would eventually own as David had always wanted an Old English Sheepdog as well.

The renting years gave me plenty of time and opportunity to do my research of the breed. We had both agreed that we wanted a puppy from a reputable breeder and when we bought our first house in Santa Barbara I contacted the OES breeder referral. After a week of waiting she wrote me back with a list of various breeders in Southern California, one in Northern California and one in Colorado. I spent most of the months of July and August communicating with every single breeder in Southern California but after two months of phone calls and emails I was left empty handed. No breeder had puppies and no one was planning on a new litter for at least six months. In edition all breeders had mile long waiting lists of potential owners. Rather dismayed I added my name to their lists and called it a day. We had waited for so long to own a dog and were certainly willing to wait longer for a puppy from a good breeder but it was still a bit frustrating and upsetting.

And then! One day in late September, as I was sitting in my office I thought why not contact the breeder in Northern California? It’s not that far away after all. That’s when I emailed (disclaimer: shade your eyes if you dare to click on the link. The site is bright! Pink is her theme, what can I say) Pam. The experience of the previous two months had taught me not to expect too much and I certainly did not expect to get an email back from her within the first hour after I had contacted her with my story and expressing our desire to bring an Old English Sheepdog puppy into our home. But there it was: Pam’s email in my inbox telling me that she had a litter of three brothers, one of which was going to a show home, one was promised to another home, and one that was supposed to go to one of her friends who had to opt out due to an illness in her family. Edison, the show home puppy had been picked for certain but we could have a choice between the other two. The rest of that afternoon was history and I must admit that not a lot of productive work was done by the end of that Thursday. That evening David talked to Pam and arranged to have us go up to Santa Rosa the following Saturday and check out the puppies. And that’s just what we did. And on the drive up there we kept telling each other that there was no pressure to pick the first dog we’d see… Yeah, rrright! Have you ever seen Old English Sheepdog puppies?

Pam greeted us outside as we drove up to her house and led us into the backyard. And that’s when we saw Nelson for the first time:

I dare you not to fall in love with this face!!!

We picked him over his other available brother because of his all white face, which I wanted, and we spent the rest of the afternoon in Pam’s backyard romping around with three balls of furry goodness.

When we signed the contract (it is certainly harder to become dog owners than it is to become parents. In fact ANY one can become a parent but try getting a dog from a good breeder!) Pam showed me her list of referrals and I realized then and there just how lucky we were. Something in the tone of my first email to her made her stop and decide to email me back before contacting any of the other people who wanted one of her pups.

It was hard for us to peel ourselves away from this delight but since he did not have all of his shots we could not take him home that day, something we knew before we made the seven hour trip. We had wanted to see these puppies so badly we did not care. Adrenaline pumping through our veins we made the seven hour drive back and the next day I went to work with an extra swing in my step.

And we did not have to wait too much longer. David had already had a business trip to San Francisco lined up for that same week and on his way back he picked Nelson up and brought him home, all 17 pounds of him. (Yep, 17 pounds at the tender age of nine weeks. And it only took two more weeks before I could no longer carry him around). The rest is history. A history that started with our new puppy crying all. night. long. for three solid weeks… At one point, the original bliss wearing thin, David threatened to take him back to where he had come from but in the end we kept him and although he never liked his crate he did eventually sleep through the night and made us happy owners.

Almost ten years have gone by since he moved in, ten years during which he has given us nothing but joy and happiness, even though he certainly had his moments just like any other creature. Like the time he ate an entire photo album. Or when he emptied his bladder on our duvet… Then there was the morning after he had eaten half of a foot mat… All of these “incidents” happened within the first year of his life and nothing has been destroyed since.

I worked at UCSB when we first got him and was allowed to bring him into the office. He literally grew up in my cubicle and to this day likes to hang out right at my desk. He LOVES car rides like no other dog I know and is the only dog I know who likes getting his teeth brushed twice a day (don’t judge me! I cannot stand dog breath! So unnecessary!). From the time he was a year old to the time we moved to Palm Springs he was my loyal running buddy. Then he became a swimmer and takes this exercise serious to this day. He definitely savors his naps but come 12:30 he will be running to the kitchen for his daily banana and peanut butter (Hmmm…. I wonder where he got that one from?). And at night, he can be in the deepest sleep, come 7:55 you can be sure he is up waiting for his dinner.  he has yet to meet someone he does not like and like his owners he likes to stay up late and sleep in. Everyone who comes to the house will be greeted with exuberant butt wiggling and excitement he can barely contain. Then he will show you where his cookies are stored. Nelson certainly does not lack social skills and insists on meeting every dog in the neighborhood nose to butt nose. When he was very young I took him to the dog park every afternoon after work and let him run with all of his buddies. He made many friends and got along with everyone. Then he matured and like clock work his herding instinct set in but since no sheep were available he tried to herd his friends who were less impressed. In the end many showed aggression towards him and I stopped going to the park and started walking on the off leash beach instead which for some mysterious reason worked much better.

Nelson never lost the puppy in him, even to this day and looking at him it is hard to believe he is actually ten already. Since he has white fur around his muzzle he has not turned gray and people often ask me if he is still a puppy.  He more often acts like one than not but I know it is deceiving. He is a large breed and I realize that the best years are behind us. If he continues to be as healthy as he has been we will have a few more years with him at best, years we will cherish and when the time comes to say good bye we will make it as easy on him as possible even if it will break our hearts. He does not deserve any less!

Today’s Running Tip: Running with your puppy!

Before you start running with your puppy be sure to check with his Vet first. Most Vets recommend you wait until your puppy is one year old and his joints have formed and closed correctly before you run him on a regular basis!

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Grace in Small Things – 32

One of my best friends and her lovely twin sister turn 32 today! Here is a GiST in their honor

1. Barack Obama (sorry, but he has to be mentioned! Especially as it is his birthday as well today!!!)

2. meeting Hayley in 2005…

3. …and her sister at the Nike 26.2 in 2005

4. the fact that Hayley makes Nick happy

5. that even if we don’t see each other on a regular basis anymore we can just pick up where we left off

I love you, my friend!

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July ###

Ahhhh, July! The middle of summer! And after a fairly cool June the heat finally came upon us with temperatures that reached 117 one day! This is my time of year! A time I truly love and cherish. A time that could go on forever. As far as I am concerned summer could never end and I’d be happy. I am not into seasons, never have, never will. I know the majority of humans love the fall colors, the crisp autumn air, and all the traditions that come with it. As for me I can do without, thank you very much! I have always been happiest in heat. As a kid growing up in the middle of Germany I used to read in my room during the dark days of winter with my feet tucked into the radiator and during my college years in Munich every year from November (when I returned from my three months of summer break in California) until May the heating was never switched off.

Even though the temperatures have been steadily in the triple digits I try to run outside as much as possible. I did cut back on mileage just a little this past month and have been using the treadmill more often for interval runs and uphill training. Pier-to-Peak is just around the corner after all and although I will be well prepared for the annual Labor Day heat wave in Santa Barbara it was time to run some steep climbs.

Here are the running stats for July:

Total Distance: 204.68 miles
Total Time: 46:01:12 min
Run Distance: 153.36 miles
Run Time: 20:04:12 min
Walk Distance: 51.32 miles
Walk Time: 15:27:00 min

Shortest run: 5.3 miles

Longest run: 6.5 miles

Average speed: 7:51 min/miles

Strength & Endurance: 6 hours

Yoga: 4.5 hours


Today’s Running Tip: Training for a hilly race!

In order to be prepared for a hilly race you cannot avoid running uphill. Instead of just doing hill repeats (running up a hill, walking down) find a relatively hilly route and do some repeats on the steepest incline. Remember not to overdo it as you still have to finish the rest of your run.

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