training

This one’s for the ladies (mostly).

| cheriarmour

A few months ago, on an unseasonably warm winter evening, after teaching a Zumba class, I set off to do a quick tempo run.  My legs were still itching to move, so I put on my highlighter pink top (so I could be seen), laced up my Tempos, and headed out, headphone free.  I looped around for about 3 miles, and was passing the bus stop in front of the Y when I was quickly reminded that running alone as a woman could be dangerous.  As I ran past the bus stop, I turned to look at who was sitting in it, when the folks inside, thinking I was someone else, stood up, and began to yell at me.  The last thing I realized before I turned on the turbo spoilers and sprinted out of sight, is that the gentleman in the stop had gotten up, presumably to accost me for whatever it was I’d done, and as I ran out of sight, he threw his bicycle in my general direction.

When I reflected on the strange situation later, I realized, I’m not the only young woman who’s experienced some weirdness or danger on runs.  Yesterday morning, two women, one city over on a morning run, were followed in a car by some men who tried to exit their vehicle, presumably, to do some harm to them.

And the absolute worst case?  Meredith Emerson, a 24-year-old graduate student in Georgia, was murdered in a State Park on a hike by a man who’d made a career out of similar attacks.

It absolutely sucks, and it’s not fair, but especially as women, we have to pay special attention to take care of ourselves on our runs.  It may be really tempting to put in the headphones and zone out, but it’s just not safe.  Attackers are looking for that person that may be able to be caught off-guard in order to mug, rob, steal, or worst case?  Rape or murder them.

So a few tips to stay safe on your run?

  • Let someone know where you will be.  Call your mom.  Call your dad.  Call your boyfriend.  Text your sister.  Just let  someone know where you’ll be, so that if you don’t return, you don’t show up for work, even if it’s just because you’ve sprained your ankle?  They’ll be able to say, “Hm, I think she said she was running!”
  • Lower your earbuds!  I won’t tell you not to listen to your music, because I do it.  But save the zoning out for the treadmill.  When you’re running around your city, it’s not the time to zone out.  You should be able to hear traffic, hear folks on the sidewalk, and your ears shouldn’t ring for hours after the run.
  • This stun gun. 

Sparks

I was given this as a gift, and it’s to the point now, that I’m just sick of hearing about folks being attacked. But if you have one? Seriously know how to use it. It’s not going to do you any good if the best you can do with it is throw it at your attacker.

  • If you can help it (which I know you can’t always), but if you can?  Stay home between 6pm-6am.  That’s when the majority of attacks will happen.
  • It may be tempting.  But do not run the same route, day after day.  Do. Not.  Change it up.  Because unfortunately  people take notice.  And you may get so comfy in your route that you do each day, that you’re not paying as much attention as you should.
  • Cash/ID.  Carry it with you.  
  • Use your spidey senses.  If it feels wrong, it’s just wrong.  You know what this means.
  • And you’re going to make fun of me for this.  But Oprah taught me.  Never get taken to the second location.   Ever.  If someone is going to kill you, the second location is where it’s gonna happen.  So, in the super unlikely event someone tries to force you into their vehicle?  Kick, scream, yell, honk the horn, run, and do whatever you need to do to stay exactly there.

So ladies (and the guys reading this too!), I’m sorry for the dark subject matter, but it’s SO necessary, especially as more of you embark on new running journeys as it warms up. I’ll deliver a more fun post soon!

I paced an Ultra Marathon.

| cheriarmour

So I was struggling this week, trying to figure out what the heck I was going to do to continue my momentum after this marathon.  It’s tempting to just sit on the couch and eat Cinnabon but I have a half in two weekends.  And I’d rather not die at this half.

So Sean Flannery is a friend of our shop.  Was running the Umstead 100-miler, and impulsively, as I do with races, I decided to pace him for his seventh lap of the 100-miler.

100. Miles. Y’all.  This man was running 100 miles.  So I took a little snooze yesterday evening, and woke up to pace him.  And experienced one of the most incredible races and  running communities I’ve ever experienced in my entire life.

Ultra 6

I rolled out of bed after a full dinner after 11:00 pm to pace our friend. Can I do it?

Ultra 2

Do I wear a trail shoe? Nah, decided at the last minute to go with the Brooks Ravenna. (Was later a good decision. The trails were packed. My only regret? No gators. So I ended up with shoes full of little pebbles).

Ultra 3

Bondi band for the little dreads in the front that wouldn’t stay down…

Ultra 5

Knuckle lights – the park was dark as heck!

Ultra 4

And a hydration pack…between what we ran from the parking lot, to the end of the 12.5 mile loop, we did closer to 14 or 15 miles. Water was beyond essential.

Ultra 1

Hay!!!

Okay, so I paced the race, which means, that I ran a 12.5 mile loop with Sean, and two co-workers.  I will say, I will probably never run an 100-miler, however, everyone should pace one of these.  Firstly, the participants are phenom.  Despite the fact that at the point where I entered, that some of the participants are trudging along, every time we passed folks?  We heard the echos of “Good Job!”  “Keep it up!”.  Ultra Marathoners  are so supportive of each other, it makes no sense.  I’ve never experienced that before,

Second, the volunteers are killer.  We came upon the Aid tent, where there were sandwiches, volunteer pacers ready to take our places, heat lamps to thaw our hands, cots to nap, candy to raise our blood sugars, and last but not least, Rubbermaids full of additional clothing to keep us warm.  Around 3:30 am, when the temperature began to significantly drop, a volunteer noticed me shivering and offered me a jacket that kept me warm for the remainder of our lap.  I will never forget that.

Third?  The drive of the ultra-marathoners?  Beyond what I can comprehend.  And makes we want to work harder.  Sean shuffled along, despite some significant pain, and continued on in his quest to get that belt buckle.

Between the support, the volunteers, and the drive, everyone should, at least, volunteer to pace one of these guys.  As I jogged away from Sean to head to bed at 5:30, I prayed for him, his children, and his finish.

Pace one of these, and be inspired, guys.

Technology rocks….sorta?

| cheriarmour

When you’re training for stuff, you spend a lot of time out on the road.  And technology can make double-digit mileage not just bearable, but enjoyable!  Seriously, I listened to a book on tape during my 20-miler a little over a month ago and I was laughing at one point.  Laughing.  During a 20-mile run.

kathy-griffin-book-cover-front

As an aside, Kathy Griffin’s book was nothing short of hysterical.  Read it.  The only thing?  Kathy’s a little mean, and I don’t feel like you have to be mean to be funny.  But you know, what, the book totally humanizes her.  She’s a person, and her mean jokes sometimes are the way she’s coped with a sometimes icky situation.

Moving right along.  So every single time I lace my my shoes, and head out, chances are, I interact with cars.  Which means I’m forced to interact with drivers.  Ugh.

The biggest danger to runners?  People.  We’ve already gone over the whole dog thing, but truthfully, other people, their inattention, and their stupidity are what’s probably going to kill you should you run into misfortune out on the road.

Issue 1: Hybrid Cars – Hybrids are great.  If I could afford one, I’d get one.  But when they get under speeds of like 20 mph (which usually happens for a right turn), they’re almost silent.  So even when you’re being good and relying on your senses, hearing, to cross the street, you still run the risk of being mowed down my a Prius.  That’s not a good way to go out.

Solution – when you’re crossing the street, first listen, then LOOK over your shoulder to see if a car is trying to turn down the street you’re crossing.  Simple, but often forgotten!

Issue 2: Inattentive drivers – The worst I’ve seen most often is a driver, looking to turn out of somewhere (a side street, or a road), staring too intently at the traffic to see you approaching.  Perfect opportunity for another terrible run in with a vehicle.

Solution – Approach the vehicle, and try to make eye contact.  If need be, give a little wave.  The motion should break the traffic trance the driver is in.  Usually the driver will give an “OOH SORRY” look + wave.  When that happens, you know you’re good to go.

Issue 3: Texting – Sigh.  It’s every time I go out and run now.  Every single time, drivers have their head down, texting.

Solution – Stop. Friggin. Texting. You friggin monsters.  Seriously!  Put your phone away away away, and let it wait.  Please?

And runners and walkers?   In order to stay safe, pay attention to your surrounds.  That means turn the headphones down, or take them out completely, and you’ve reduced your chances of having a run-in with trouble by like a billion percent.

Comparison is the thief of joy.

| cheriarmour

About 3 days after I completed my marathon, an awful awful feeling started creeping in.

Days 1 and 2 were filled with a little bit of disbelief.  Except for the profound ache in my quads, I wasn’t quite sure I’d done it.

And then came the postpartum depression.

Literally, I was overwhelmed by this sense that I could have done better.  That I, and my race time, was a disappointment to friends and family.  That I hadn’t worked hard enough initially, and that’s why I hadn’t pulled an Olympian time.  I started to feel antsy.  That I immediately needed to sign up for something else, to begin training, and to “redeem” myself in a sense.

I explained this to Yoga Kerri a few days later at work, and she, as well as a few others, explained that the race was about me, and not anyone else.  It doesn’t matter what anyone else thought.  My time was nothing to sniff at.  I’d done it.  I’d enjoyed the experience.  And I wanted to do it again, and if I did it better (and one day qualified for Boston and then had a really sweet jacket to proudly wear about as people marveled about my beauty and strength), then so be it.

I don’t know who I was comparing myself to.  But I have a lot to be proud of.

      • I finished a marathon
      • I ran the entire time, the way I wanted to
      • I felt relatively good the entire time
      • I created a training plan, and stuck to it
      • I’d gladly do it again

So raise your glass (of low-cal Gatorade), and cheers to not comparing yourself to anyone else.  Do you!

Look at that fine behind!
Look at that fine behind!

Underwears!

| cheriarmour

We’ve done a post on bras, nutrition, winter clothing, hair, and how could I forget the most important piece?  The rundies!

http://www.oiselle.com/shop/rundies

Carly Makeup

So Carly (remember Carly?) tweeted the above link the other day, sorta tongue-in-cheek. We both giggled because even though the idea is sorta cute, (who wouldn’t think little panties with running-inspired print wasn’t), we were both absolutely baffled at the fact that they were cotton. Like. Ew?

But if you feel baffled by my disdain for cotton rundies, let me be your guide.  What should I look for in runderwear (rundies)?  **Ladies only**. Sorry fellahs, I don’t know what you need 😦 perhaps I’ll let one of my runner man friends expound on this thought one of these days.

  • Cotton is rotten.  At least in this case, it is.  (In the case of running socks as well).  In these cases, quite unfortunately, the last thing you want is cotton.  It turns rough and pilly when washed or wet, and will chafe the heck out of your skin.  Those little cotton numbers from Aerie are so adorable and extra flattering in real life, but in running life, they’re chafey, and they cause the worst pantylines ever.  Just because you work out doesn’t mean you suddenly become an idiot and think it’s acceptable for you to have pantylines everywhere.  And those are the worst in a pair of tights.  Worse comes to it, just go without for a short workout.  The ONLY exception is when you’re wearing a pair of serious compression shorts.  They’re so tight, they sort of smush the underwear lines into you, and creates this fake seamless thing.  Just go with it.
  • In a pair of running shorts, you can ditch the underoos.  A good quality pair of running shorts usually comes with a liner built in.  The liner is built to keep you running light, and will hold everything in.  The first time you ditch the undergarments in a pair of running shorts, it may feel super weird, but let me assure you, it will feel and look a lot weirder if you try to double layer the underwear with the liner.  
  • Hanes makes these seamless underwear things.

Hanes Seamless Bikini

They’re $10.97 for a three-pack, and they come really really tiny and stretch when you slip them on. The only downside? They’re not super absorbent, and if you’re super sweaty, that just won’t work.  But for a shorter workout, these will work just fine.

  • Moving Comfort doesn’t just have the widest variety of the most supportive sports bras in the world, they also do rundies.  They have them in bikini variety…

moving-comfort-workout-bikini-ss

As well as in thong variety.  Whatever floats your boat…

MCWB2-BK-1

In both black and white.  And nude too but nude annoys me because there’s never like a black nude that makes any sense.  Both options are pretty seamless, and super absorbent.  I will completely honest with you, however.  The price is wrong.  At $16 a pair, it’s kind of hard to own a pair of these without hiring a bodyguard to make sure that nothing happens to it.  But in a race situation when you’re spending 4 hours on a course, you may as well invest in something that won’t cause chafing, right?

But the key before race day is to try things out.  Moving Comfort isn’t necessarily the only company that makes a more seamless technically fabricked undergarment, however, it will depend on you and your shape as to what feels good.  Happy Tails! 😉

Marathon countdown, 7 days.

| cheriarmour

I still haven’t heard back from my friend at the New York Post. Rude. Call me back, dude, don’t be a turd!

Anyhoo, I haven’t blogged in like two days. Miss me? Ugh, I missed you too, sexy thang.

I’m like a week out from my marathon. My training is done. I did my last long run today in some beautiful Carolina pre-spring weather.

20130310-205147.jpg

And I’m starting to plan for my week for this marathon. So my plan of action for the next seven days?

–Fiber. Gotta stay regs, right? Don’t want any surprises on the course.

–Tina Fey. Justin Timberlake. At the suggestion of more than a few friends after I told them how much I enjoyed Kathy Griffin’s bio, I downloaded ‘Bossypants’. So far, hysterical. And I know I’m not supposed to laugh, but when she imitated old black folks, I nearly fell over, 6 miles into today’s run. I also discovered how friggin phenomenal Justin Timberlake’s station on Pandora was, and if you have a bad word to say about ‘Suit and Tie’, please excuse yourself from this entry presently.

–Water. Liquids. Gotta hygrate. Hygration is key. Water, Hatorade, water, and water.

–Complex carbs. For sustained energy. So I can’t slam a piece of lasagna and three slices of pizza the night before and expect for things to go my way.

–Sleep. No napping during the day in hopes I can sleep full nights. I’m not running anywhere on three hours of sleep. It just won’t happen.

–Shade of nail polish. Duh. I’m not running around, my hands lookin a mess. You crazy if that’s what you think I’ve worked for.

-And finally, makeup. Waterproof liquid liner and mascara. Make fun of me all you want, I’m a scary lookin person under this.

Besides solidifying my victory dance, ::cross cross, catdaddy::, what have I forgotten?

OMG.

Image | | cheriarmour

OMG.

We are running the Shamrock Marathon in 18 days.

It seemed sort of far away since it’s in March but it’s almost here! Kinda calm, kinda freakin out.