The Things Nobody Tells you About Running That Every Runner Should Be Prepared to Know

I've been running for 4.5 years now, and in that time I've learned a lot about not only my physical strength, but my mental strength.  I've also learned how important good running shoes are, a good pair of ear buds, and nutrition.  Never underestimate nutrition.  But you know what?  There are other things I've learned that no one told me when I first started frequenting group runs, and that I don't even read about in the many running magazines I follow on social media.  And so I offer a few tidbits for those of you who perhaps have just come into running so that you can be warned, and perhaps avoid learning these things the hard way.  For you more experienced runners, perhaps you can relate:

• Never underestimate the importance of socks.  A good dry-wicking, fitted sock will go along way to lessen friction while running, which leads me to;

• Even more important, never undervalue the callouses that over time form on your feet.  They formed for a reason.  And, so unless you want to experience the "battle of the blisters" wherein you may find yourself wrapping your now horrible blisters in gauze, secured with medical tape, and then covered with mole skin before every run (I mean not that I'd know).  Trust me, leave them alone. They are your friends; 

• If either mid-run, or after a run, you find yourself in a public restroom: don't. use. the. toilet-seat-cover.  Trust me, it will not end well in a paper mache kind of way;

I swear, I was happy!

• Although you'll come away with an occasional stellar race photo, be prepared to have pretty much every unflattering angle documented in only the way running photos can;

• At one point or another you will have toenail issues.  One might turn black (I've yet to have that), if you run hills you might get a blister underneath your toenail, you might have one die and a new one grow underneath without pain or incident (two times and counting..).  Nail polish is your friend;

• Compression winter running gear is warm and snug.  Compression sports bras a great.  Sometimes compression running socks are a delight.  But, be warned, if you thought getting them on was tough, just wait until you try & get them off post-run...they pretty much sweat stuck to your body.  At this juncture, familiarity with yoga will pay off;

• And, last but not least, you will at some point or another swallow a bug.  I mean every bit of protein helps, right?

Well, I hope the above don't deter the the new-bee runner, but rather empower you to continue pursuit of the crazy, beautiful, magical sport we call running!

10 Cane Rum Run: PR Sunday

I ran in my first race in 2012, the Shamrock 5K.  My pace was around 8:45 min per mile, and I was proud as I was just recovering from an IT band injury 10 days before.  Fast forward to May 25, 2014, to the 10 Cane Rum Run by Energy Events.  My 9th official race, and 2nd 10K.  

Venue- Tualatin Commons offer a nice reflective view.

Today was awesome.  The weather was perfect, the venue was spacious and had a sense of calm despite 1,500 other runners/walkers, there were cute baby ducks, the course was a nice mixture of park, trail, and road, & I hit a personal record (PR). My first sub 8 minute 10K, heck race, ever.  

Official Stats
Overall time: 0:49:21 

Photo taken by John Ulrich

Pace (chip time) 7:46 min/mile 
Gender & Age (35-39, F): 3/67 
Overall 10K (M&F): 72/567
Overall 10K (F): 17/361  


Here's the thing, I didn't feel any different out there on the course today than I did when I ran my first race back in 2012, and that's the magical thing about running.  No matter your current ability, or in some cases your ability on any given day, running always just feels like running, and like a race against your last PR self.  

Out there today I started out strong at 7:26 min/mile, but at about mile 3 I decided to slow it down, and settled in on 7:55 min/mile.  Every now and then a fellow runner would pass me by, but I focused upon my settled pace, and enjoyed the course. For a few long minutes I felt like stopping, but persisted anyway. A long steady hill greeted us between miles 4 and 5, but shortly after mile 5 it was a low grade down hill, and once the left-hand turn to the finishing lap around Tualatin Commons was in sight, I bolted, passing a runner who had passed me around mile 4.5.  I gave it all I had straight to the finish. 

The course, as mentioned above, was a lovely mixture of park, trails and road.  The 10kers had 2 water stations (one at 1.5 miles and one at mile 4), and although it was not the toughest course I've ever run, it did provide some challenge with a long low grade hill near the end of the course.

The after-event venue was lively with music, great food, and the very popular beer garden. The atmosphere was family friendly, complete with a kids play area (including bouncy castle), I enjoyed my post-race peanut butter and bread treat, free Jamba Juice peach smoothie, and guzzled my water.  

The goodie bag each participant received was filled with not only an event tech shirt, but also a bottle opener, coupons, treats, and Advil, which thankfully I did not need!

Race Swag galore!

The only drawback to the event was that as the 10k and 5k finishers entered the final lap around Tualatin Commons to the finish line (each entering from a different direction), they bottle necked in a narrow space at a point when many runners were trying to bolt it to the finish. Several of us, myself included, got stuck behind some other finishers, but with some creative maneuvering we were able to get around and race to the finish.

It's safe to say, I'll be back next year. 

The Holiday Tree - An Update

A while back I wrote about what I've named Canby's Holiday Tree(http://amandapdxrunforcongo.blogspot.com/2014/03/hidden-treasures.html), and I'm tickled that the local paper ran a story on this treasure of a tree, because it's nice to see it get some attention!

Canby Herald, April 9, 2014 (page 15)

Even better, I received an email from someone who knows who's responsible for the decorations! They wish to keep the magical mystery but here is a snippet of what they sent me:

 "...I saw your article about the little tree. Thanks for noticing! I don't decorate it but I know who does... It's more than one person... A cute story really  ...I'm so happy the little tree got some attention..."

So, if you have an opportunity, please do take a stroll, bike it, or go for a run & see this wonderful little tree!
   

A Runner's Ode to a Tree

One cannot always explain what makes something their favorite.  It just is. While I have more than one favorite aspect of my various running routes, one which strikes me the most is my favorite tree along my usual weekend running route. 

Taken one frosty January 2014 morning

There is just something about this tree that strikes me. I never tire of seeing it, and in fact enjoy seeing it in it's various phases throughout the year.  And so I imagine that if this lovely tree could talk, it would offer the following to all who pass by:

Dear Friend,
Stand Tall and Proud
Sink your roots deeply into the Earth
Reflect the light of a greater source
Think long term
Go out on a limb
Remember your place among all living beings
Embrace with joy the changing seasons
For each yields its own abundance
The Energy and Birth of Spring

Photo taken March 19, 2014

The Growth and Contentment of Summer
The Wisdom to let go of leaves in the Fall
The Rest and Quiet Renewal of Winter
Feel the wind and the sun
And delight in their presence
Look up at the moon that shines down upon you
And the mystery of the stars at night.
Seek nourishment from the good things in life
Simple pleasures
Earth, fresh air, light
Be content with your natural beauty
Drink plenty of water
Let your limbs sway and dance in the breezes
Be flexible
Remember your roots
Enjoy the view!
~Poem by By Ilan Shamir ("Advice from a Tree")

And so I shall take this advice and reflect up on it each time I run by this wise looking tree, which for a reason I cannot quite explain strikes me with wonder and awe each time I pass by. 

Photo taken March 29, 2014

Hidden Treasures

Most everyone who knows me, knows that I am a running nerd.  

Holiday Tree along the weekend path I run

One of the aspects of running I love the most is that you just never know what hidden treasures you'll discover when out on a run. 

Every weekend I like to get in one long run, and my long run typically takes me to a pedestrian path which infuses my run with nature: trees, flowers, critters, and the holiday tree.

I first noticed the Holiday Tree at Christmastime one cold and foggy morning, and of course took a photo.  

Holiday Tree at Christmastime

Christmas came and went, and I was excited to see the tree all decked out for Valentine's Day! I snapped another picture, and began to notice a pattern with this wonderful tree off to the side of the pedestrian path. 

Holiday Tree ready for Valentine's Day

Expectations for St. Patrick's Day were high, it did not disappoint for come March the tree was in top top shape for the day of pinch-me-if-I-don't-wear-green! 

There will be no pinching This Holiday Tree!

I have no idea who decorates this tree, but as you can see from the first photo above, the Holiday Tree is ready for Easter, and in fact as I approached it on my run this weekend, I actually exclaimed out loud, "Yes!" as I realized my favorite little tree was sporting Easter decor.

Here's to hoping come 4th Of July this humble Holiday Tree is trimmed in red-white-and-blue.

Support Women for Women International via Foot Traffic Women's Academy!

Attention: Women for Women International supporters! 

Help Women Half a World Away!

Here's your chance to do something good for a fantastic non-profit AND for yourself! Run or walk with hundreds of other women as you train together with Foot Traffic Women's Academy this fall! This all-women's running and walking training program prepares members to complete a 10K (6.2 miles) or a half marathon (13.1 miles). Professional coaching, pace mentors for ALL abilities (many at the beginner level for walkers and runners), weekly group workouts and emails to keep you motivated and on task, guest speakers, technical fabric member shirts, and more await you. Program starts Sept. 14th.

Visit www.foottraffic.us/academy or email laura@foottraffic.us for more information.

PLUS, Foot Traffic will donate $40 of every half program registration and $20 of every 10k program registration to Women for Women International (WfWI)! Simply use code "WfWI" when registering!

LAST, during session I of FTWA (Spring 2013) we raised $60 for WfWI's program in Democratic Republic of Congo via FTWA registrations using our charity code. The $60 was transferred to our online Congo fundraising page last week, which means that the $60 was doubled to $120, because between now and September 30, 2013 all donations are being doubled by one of WfWI's generous group of supporters!

Please spread the word that registration is open for FTWA's Session II (Fall Session): www.foottraffic.us/academy. This go around any funds raised via our charity code ("WfWI") will benefit WfWI's work around the world (8 countries in all).  You can also make a donation directly to our online WfWI fundraising page.

15 Things Which Will Make you Run Faster

Those of us who run regularly know at which point(s) in our run we tend to slow down and almost give into our inner voice which is practically yelling at us to stop.  Of course, once you overcome that voice you often realize that you can actually run farther than you thought, and those moments of overcoming the doubtful inner voice feel so empowering (take that inner voice!)

While about halfway through today's long run I was motivated to run a little faster as I approached an extremely smelly porta poddy.  The smell permeated for a good quarter mile, and the quickest way to get out of the danger zone, was to speed up those feet. 

That got me to thinking, and before I knew it a mile or two had gone by as I was compiling in my mind a list of the top 15 irritating things I regularly encounter on my runs which cause me to speed up, and so really these irritating motivators are silver linings, and I am begrudgingly thankful for them:

1) Smelly porta poddys

2) Off-leash pooches who think it's fun to chase you (after all that's why you are running, right?)

3) Imminent bridge lifts (while I used to find these irritating, I actually like them now as they provide an opportunity to take in a nice view & stretch a bit, but when you are cresting the bridge & see a vessel coming, it's fun to try & outrun it too!)

4) A slowly approaching freight train at the RR crossing you must pass over (longest wait at a RR crossing, over 10 mins!)

5) Creeps

6) The sudden feeling that you must use the restroom (tip: don't eat a lot of cherries the day before a long run...trust me)

7) Approaching rain clouds (while I enjoy a run in the rain, it's actually fun to try outrun the rain clouds!)

8) Crowds of people (the quickest way to get out of the bottle neck of people on foot & pedals is to find the maze within and just hoof it)

9) Runners & their dogs on long leashes (I think it's great for runner & pooch to go for a run, or walk, but please keep them on a tight leash.  When your furry friend is 10+ feet from you, you've just created an unwanted obstacle course)

10) Group mob runners/walkers (I frequent group runs, and so I get it, but please realize that just because you are in a group does not mean that you get to take the ENTIRE path. Be courteous & let us solos through too)

11) Group stroller runs/walks (don't mistake me, I have mad respect for those who can run and maneuver a stroller, but when running in a group, please recognize that you should sometimes stroll single file through congested pathways)

12) Narrow shoulder on a busy roadway (sometimes you have few options but to run along the side of a busyish road & the best way to get out of harms way is to speed on through)

13) A counting down pedestrian traffic signal (If the countdown is 6 or more, I can always sprint & clear the light before it hits 0!)

14) Hills (I have two large hills to contest with in my neighborhood & sometimes it's just easier to get them over with quickly)

15) Surreys

I HATE these!!!

I must now rant a bit. I get that surreys are fun.  They are a neat way for tourists to enjoy themselves. However, I do not appreciate them when crossing over Portland's bridges.  The surrey joyriders typically don't have the best control over the contraption, and so they are often unpredictable, and are especially irritating when crossing over the Hawthorne Bridge, because a narrow space must be shared by one-way bicyclists and both-ways pedestrians.  The surreys are only available for rental during the fare-weather runner/walker time of year, and so if you are not quick, before you know it you are stuck behind an ill-operated surrey.  I've rarely seen happy faced surrey connoisseurs when going over the Hawthorne Bridge, because by this point even they realize how precarious they are to others. My tip to fellow runners/walkers would be to use the eastbound side of the Hawthorne bridge during fare-weather running/walking season (May - September).  

All-in-all, I never let any of the above ruin a run, and in fact when you turn them in to quick footed motivators, you can begin to embrace them as opportunities to challenge yourself!

Final Stats: Team Congo PDX's Group 10K & 5K Walk/Run - 3.9.13

The final stats are now in for my 2nd Annual Team Congo PDX's Group 10K/5K Walk Run, which was held on Saturday, March 9, 2013 to coincide with International Women's Day.


Participants running (sisters Ann & Carrie)
Photo taken by Alexa Brandt of Fatman Productions: http://fatmanproductions.com/

Participants: 148 (10K:66 / 5K:82)

5Kers starting their route
Photo taken by Alexa Brandt of Fatman Productions: http://fatmanproductions.com/

Funds Raised: $4,806

(Team Congo PDX Page, Rock Creek Multi-Cultural Center & Brenna Kutch)

100% of each participant's registration fee was a donation to Women for Women International's DR Congo program, and the amount above is comprised not only of the registration fees collected, but also of the funds collected the day of the event for the purchase of raffle tickets, as well as donations collected in the months and weeks leading up to the event.

The funds raised are enough sponsor 12 women for one year via Women for Women International's DR Congo Program.  These women will be enrolled in a year-long training program which will give them the skills needed to support themselves and their families.  They will also receive trauma counseling, and at the end of the program will be given a micro loan so that they can begin to support themselves using their newly learned skills.

Volunteer Hours: 

88.5 hours / 21 Volunteers

Volunteers Patrick & Scott check-in participants at Foot Traffic
Photo taken by Alexa Brandt of Fatman Productions: http://fatmanproductions.com/

Volunteer hours were donated in order to ensure that the event went as smoothly as possible, and for that I thank all volunteers!  Volunteers set-up the after-event reception areas, set-up the registration area, ran-registration, directed participants out on the route and helped to clean-up afterwards. 

A special thank you to Patrick Whalen, Starbucks Manager extraordinaire, who worked hard to recruit route volunteers via the Starbucks Community Service Site.

A local massage therapist from Raven Healing Therapies donated her services by offering a 15 minute massage for the participants free-of-charge.  Photographer Alexa Brandt of Fatman Productions donated her services by capturing the day in photos.  I thank them both for the generous donation of their talents.

I also thank the following volunteers: Kayla Smith (event co-coordinator), Kevin Putnam (sponsor), Craig Moore, Ann Shannon, Richa Sehgal, Alysha Atma, Allison (Foot Traffic), Dan, Anna & Hannah and Starbucks volunteers: Scott, Monica, Ramona, Susan, Anna, Sharon & Joseph.

SPONSORS: 5

($3,000 value)

I owe a BIG thank you to all of the event sponsors for without their support, my event would not have been the success it was: Swanson, Thomas, Coon & Newton, Foot Traffic, Diversitech, Starbucks & Great Harvest Bakery. 

My sponsors made it possible to advertise the event, print promotional materials, manage off-line registrations, provide the before and after event gathering spaces, and of course yummy treats to enjoy at the after-event reception. 

Most importantly, however, their sponsorship conveys their commitment to the cause, and for that I am grateful.  

RAFFLE PRIZES: 30+

($500 value)

Over 30 raffle prizes were donated to the event by the following supporters:

Thank you!

Community Support: 8 Groups

At the event were the following community groups: Oregon Coalition for Humanity, Portland's Equal Exchange Co-op, Never Again Coalition, Atma Foundation, Arise for Congo, The Embrace Necklace, & One Million Bones, all of whom sent representatives to table at the event in order to share with participants information about their work related to issues in DR Congo, and to provide information about other ways to become involved in the cause.

Also present in order to lend her support was Sarah Adkins from the Oregon Student Nurses' Association.



Participants making bones for One Million Bones
Photo taken by Alexa Brandt of Fatman Productions: http://fatmanproductions.com/

MORE THANK YOUS

Thank you to all of the participants who came out in support of Run for Congo Women. It was an amazing day, which would not have been possible without your support!  I hope to see you all next year (Save the date: 3.8.14).

I would also like to thank Bonnie Wilson from Run Oregon for taking time out of her busy schedule to participate in the event, and then write an event recap for the Run Oregon blog. Thank you Bonnie!

Bonnie Wilson finishing up the 10K
Photo taken by Alexa Brandt of Fatman Productions: http://fatmanproductions.com/

Thank you to Kayla Smith for helping me with the event--you are an amazing friend and co-event organizer!  Thank you to Kevin Putnam for running the show at the after-event reception, and for your continued support of Run for Congo Women.  Thank you also to Laura Thomas, Downtown manager of Foot Traffic, for your guidance and support. Thank you Jeanne Kraje for your support and reassurance.  And last, but far from least, thank you to my family and coworkers who patiently put up with my over-the-top stress level in the weeks and days leading up to the event.  I will not ever forget your reassuring words and support!

Happy 5K finisher
Photo taken by Alexa Brandt of Fatman Productions: http://fatmanproductions.com