Training for Ragnar
Thursday, May 29, 2014
This June I'll be running my fourth Ragnar relay. After last year's fall, I seriously debated about whether or not I'd run it again, but in the end, it was the fact of the fall that made me decide: yes, once more. I want to feel like I got myself back up on the horse, so to speak.
(The girls of my first Ragnar team. I had cute leg warmers too, but didn't have them with me for this picture.)
I confess that I'm pretty nervous about this Ragnar. First off is that ankle, which I don't really trust as much as I should. Mostly, of course, that's all in my head, so I'm trying to trust in my body again. Second, I'm absolutely freaked out for the night run, which I suppose is to be expected. It's the thing I have to conquer, the thing I won't let kick my butt, but seriously: stressed. Third is the fact that my last leg has had two miles added to it. So while the beginning is a steep downhill (which stresses the legs but not the lungs as much), the last 1.5 miles (when I'll be tired and hot and tired and probably thirsty but definitely tired) are flat.
(The first year I ran Ragnar, there was still snow at the top of Guardsman's Pass. It was so beautiful! Plus, the snow cut the heat so that it was almost chilly when I started.)
So to calm my nerves, I've been trying to train thoroughly. This is hard because my ankle still is weak, and I don't want to stress it out with too many miles too quickly. On the other hand, I can't show up and expect to finish a ten mile run after also running 5 miles and then, just before that, 8 (uphill!) miles. I need to be prepared.
And I imagine I'm not the only one. So I thought I'd share some training tips for Ragnar that have helped me before and are helping me now.
1. Find some routes that are close to the elevation gain/loss you'll be running. There isn't a road anywhere near me that is exactly similar to the Old Snow Basin Road (average of 318 feet of elevation gain per mile) I'll run on my first leg. But I'm training once a week on Squaw Peak Road, which averages 400 feet of elevation gain per mile. A little steeper, a little shorter, but close enough.
(My second year running Ragnar. I wanted a picture like this of all of my teammates, but I didn't get it. Sadness.)
This is especially important if you're not used to running uphill and you have uphill miles on any of your legs. And it's as much about training your mind on how to run uphill for, say, an hour, as it is your quads and hamstrings. In fact, I think it's more about mental endurance. You have to settle into a thought pattern that doesn't rely on "this will almost be over."
But it also applies to the legs that have downhill miles, which brings me to tip number two.
2. Practice downhill running—but also go to the gym. Running downhill can be fun because it gives you a sense of speed. But it's also pretty rough on your legs. If any of your relay legs has noticeable downhill stretches, put in some downhill running during your training, but not too much. Running downhill is far more about strength than anything else, because you don't have to work as hard aerobically (unless you are a complete and utter bad ass who dares to sprint downhill, and if that's the case you probably don't need advice from me!)
(Our cute silver sparkles for year 2. I'm not sure who had the idea of taking a photo of our sparkly bums...but you get some crazy ideas when you're tired.)
So run downhill, but also fit in some weight lifting every week that focuses on your legs. When I'm running downhill, I feel it in my quads, but the next day my hamstrings are sore. Technically, you use both muscles in different ways for downhill running. So make sure to build them up—calves, shins, glutes too. Do some abs and back workouts as well, as it's surprising how much of your core you use running downhill.
3. Go longer than your longest leg. My longest leg is 9.8 miles, so I've scheduled my last long run to be 11 miles long. I don't do this when I'm training for a regular race, only Ragnar, because with a regular race, you just run once (obviously!) If you've run longer than your longest leg, you'll be a little bit more used to running through the fatigue. I've read some training plans that have you running the total of your three legs, but since for me that would mean a 23-ish mile long run...I'm not doing that.
(Finishing up my first leg last year. The last run I ever did without fearing for my ankle!)
4. Do some two-a-days. I am aiming for at least one and sometimes two days a week when I do two aerobic workouts. (I also have some days when I run and lift weights.) The first time I ran Ragnar, I didn't do any two-a-days at all, so I was a little bit freaked out when I started my second run and my body felt so sluggish. Help yourself mentally prepare for the fact that the second run will feel harder than the first (and more so on the third!) by doing some two-a-days.
5. Cross train. This year I am hiking for my cross training (and some of my two-a-days are a morning run and an evening hike). That's because my cross training is also an effort to get ready for hiking Half Dome in July. In previous years I've done spin classes and elliptical workouts. Your body needs the change in movement that you get from cross training.
(One of my favorite Ragnar photos.)
6. Do a night run. Now, I confess: here is where I am suggesting you do something that I won't do. I'm too freaked out by the night run to do any night running, because I just don't want to risk a fall in the dark. But! If you've never done a night run before, you should do one before your relay. It's sort of strange, running by the light of your headlamp, and it takes some getting used to. Plus, you can get your safety vest properly adjusted so you don't have to have a volunteer at the water table fix it for you in the middle of your run. (Not that I ever had to do that because my tail light was giving me a bruise on my collarbone...)
(The start of a night run. Sparkle totally helps!)
7. Do some afternoon runs. If you usually run in the cool part of the day, the heat of a Ragnar run will wipe you out. Get in some hot runs, even if they're only three or four miles, so you start to recognize the changes your body makes because of heat. In a similar vein: try out some sunscreens! My favorite one for running is Neutrogena Sport Face because it goes on very light and doesn't feel oily. Also, get a chapstick with sunscreen, and make sure it doesn't have that chemical sunscreen taste. My favorite is, surprisingly, the Gap lip balm. I know! But it comes in some awesome flavors. You feel remarkably less hot and thirsty if your lips don't feel chappy and dry when you're running. (I actually carry lip balm with me on longer runs.)
8. Run in what you're planning to race in. This goes for every race, probably. But triply so for Ragnar, because what if that really cute new ____________ chafes somewhere? You still have two other legs to get through, except now with a sore chafed spot. Minimize any chance of a sore spot, because you'll be tired...and tired + unnecessary sore spots = misery.
(At the finish line last year. Bruised, scraped, torn, and utterly exhausted and yet...sign me up again!)
9. Taper during the last week. Do your last long run eight days before the first day of the relay. Lay off from the two-a-days and just do flat, short-ish runs (3-5 miles is my plan, but it will depend on the length of your legs). Sleep a lot during the week before the race, and hydrate too.
Have you ever run a relay? What training tips have I forgotten?
Italian Moment #1: Santa Maria degli Angeli e dei Martiri
Tuesday, May 27, 2014
An Impossible Conversation about Churches
Sunday, May 25, 2014
Well, the church he was assigned to. I don't think he went there very often. In fact, just to confirm how I imagined that aspect of my dad's childhood, I asked my uncle if they ever actually went to church as kids. "Well, only a few times," he said. "In this very church, in fact."
Book Note: Sea Change
Wednesday, May 21, 2014
Book Note: The Statistical Probability of Love at First Sight
Saturday, May 17, 2014
Things I'm Loving about My Life Right Now
Thursday, May 15, 2014
- This blog post by Haley. Seriously...I am proud of her. Her first year of college is over and she didn't just survive. She didn't just learn stuff at school. She learned something about living, and she is thinking about what she learned. She's being conscious about what is happening, and that? Well, it just makes me proud. And relieved that she is doing so well. And hopeful about her future. (Not that I wasn't anyway, but...well, it's good to see, you know?)
- Today's doctor appointment with Kendell's hip surgeon. It's hard to believe it's been nearly six years since everything changed. Someone said something to me recently about how Kendell and I must've had some incredible hiking experiences when we were newlyweds and before we had kids. Umm, no. We almost never hiked because just walking was painful. Seeing his doctor again brought back how hard it was, and how much that surgery has changed our lives. Isn't technology amazing?
- Speaking of hiking. This summer we are going to Yosemite, where we won some spots in the lottery to hike Half Dome. HALF DOME. If you know me, you know I'm ridiculously excited for this. Can.NOT. wait! We have done a few short hikes (like..an hour, with no goal but to hike up for 30 minutes and then hike down for 30 minutes) but as we did almost no hiking last summer (one word: ankle), it is so refreshing to be back in this mountains. This week I hiked with my friend Wendy and it was lovely!
- Speaking of that ankle. I wouldn't say it's better. But, it's better. Improved. I'm still walking a little bit during my runs—I run for three songs and then walk for two minutes. The strange thing is how the little walking breaks make the rest of my running faster. I did not expect that! It's so lovely to be back on the road consistently again. Even if my fast-walking makes me look like a maniac!
- My boys. I'm not going to lie: we've had a few rough things lately. Things I feel pretty powerless over and don't know how to fix. But they are also just so good. In their very own unique ways. They make me laugh, they console me, they make me crazy but in a good way.
- Can I blame this on my ankle too? Last year, I nearly completely ignored my garden. This year has been much better. I think I might have finally and at long last eradicated the devil flower, aka the delphinium in my front flower bed. I nurtured and babied that plant for years and then BAM, last summer it began its bid to take over the world. Or at least that flower bed. It even worked its way into the grass outside of the bed. But even though I've grimaced and gotten a sore back...I'm remembering that I love my yard.
- Scrapbooking. I hosted the Write. Click. Scrapbook blog this week. Writing about scrapbooking makes me as happy as scrapbooking itself! Plus, I got to be on the Paperclipping Roundtable, which is a scrapbooking podcast. And that, well...SO awesome to be asked! (The topic is handwriting.) This is my second time and it was just as thrilling as the first. It feels a little bit like eating lunch at the popular kids' table. Except for nicer and with less risk of backstabbing!
Just for fun, my most favorite recent layout:
Or, OK, maybe it's this one:
(Come back, baby days!) (actually, no, not really. I'm OK. I'm glad I still have baby photos to scrapbook though!)
- My job. I mean...I always love it. But one night last week I stood outside after we'd closed and talked to some of my co-workers about federal government land rights, and one of them said "if this were Florida there'd be a Budweiser sign blinking on top of Timp" and I thought...I work with educated, smart, funny, witty, caring, passionate, and creative people. I am so lucky.
- Reading. You know how sometimes it feels like nothing you're reading is really AWESOME? I went through a spell like that about 18 months or so ago. But the dry spell is over, and I've been reading some books I've thoroughly enjoyed. (Which means, there'll probably be more book notes up on my blog soon!)
- My pretty nails. My mom took me to get a pedicure and a manicure for my birthday. They still look so pretty! She insisted I get the gel nail polish, which was awesome until I realized I would have to go under the UV lights. That freaked me out a little bit. (As in: I had a little panic attack on the drive home thinking I'd just given myself skin cancer and all of my fingers would have to be cut off. I know. i'm Crazy.) But that polish is so hard and long lasting, and underneath it, my nails are being left alone (I'm not picking them) and so they are actually growing a little bit. Plus? My toenails are blue. With flowers!
What's good in your life?
Some Recent Layouts, Just for Fun
Wednesday, May 14, 2014
I'm blogging this week at Write Click Scrapbook, about scraplifting. So I've been thinking a lot about scrapbooking lately...and that made me want to share some recent layouts. Just for fun!
This is one of the last layouts I made in April...the month I only made three layouts! I took a scrapbooking hiatus because I was determined to finish up some quilt tops. I finished Kaleb's dinosaur quilt (you know...the one I started back in 2010 shhhh) and made an enormous chevron quilt for Jake. I decided that because they are both so big (Jake's especially...100x120!), there was no way I could quilt them on my little machine. So I did something I almost never do: I took them to someone else to quilt. This feels a little bit like cheating to me. OK, a lot like cheating. Or like it will make the quilts mean less. Which is, in the end, silly because I still did everything else, right? (Someone talk me down.)
Anyway. Back to the point of this post, which is scrapbooking!
Every night when I tuck Kaleb into bed I tell him I love him more than something. Like...I love you more than avocados! I love you more than pedicures! I love you more than sitting at the beach! This always makes him laugh. When I saw this "I love you more than ice cream" card, well. I had to use it to tell that story.
I have been soooo slow at processing my pictures from Italy. There are so many that I start getting overwhelmed and then I just ignore them instead of doing the work. Then one afternoon (while I was sewing!), I was thinking about the lunch Becky and I shared while we were in San Gimignano. So I stopped sewing, came upstairs, and Photoshopped these pictures. I'd like to go back there and see the same view in springtime.
I blogged already about this jumping experience...but I wanted to scrapbook it, too. I decided to write the journaling before re-reading what I'd written in my blog to make sure I took a different angle. Only sort of...but different enough. When I found the quote I used for the title I did a little happy dance!
This is a different kind of layout than I usually do. I wanted to push myself to use a little photo and a lot of white space. I'm not 100% sure I love this...except for the story it tells! but about that handwritten journaling. I started writing it in second person and then I switched to third. This will bother me every time I look at this layout, but as fixing it would require me to tear apart the entire thing, I'll swallow my embarrassment (I am picturing some future person reading this and wondering if I didn't know that you shouldn't swap point of view in the same paragraph) and leave it alone!
What crafty or creative things have you been doing lately?
The Women in My Life
Monday, May 12, 2014
At church yesterday, as I listened to the Mother’s Day talks (which were really good this year and did not leave me thinking I am the worst mom in the history of moms and have taught my children nothing but sloth and bad habits by my example) I started thinking about what I’d talk about if I were asked to give a Mother’s Day talk. The teacher who was the English Department Chair while I was teaching high school came into my mind. Her name was Elaine, and she was about the same age as my mom, and in my head she became my teaching mom. She nurtured me during those years, both as a teacher and as a person. She taught me how to be kind to my students even when I wanted to strangle them, when to be firm, when to let the consequences of their choices influence them and when to nudge the rules just a bit. She gave me advice and sometimes a listening ear and other times a hug. She gave me advice on my kids, too, and on my marriage, and on how to keep it all together as a working mom.
We aren’t related by blood, and I’ve only talked to her a few times since I stopped teaching, but she is one of my mothers.
I think a mother is more than just the person who gave birth to you. A mother teaches, takes care of, and loves someone else. Sets an example, and is selfless (sometimes) and imperfect (but keeps trying) and necessary (whether for a season or a lifetime). And in that sense I have had many mothers in my life.
Alas, I don’t have pictures of me with all of them! But I wanted to share a list of the women in my life right now, the ones who have mothered me.
I'm listing them in the order they came into my life. Of course, I have to start with my mom.
She has taught me many things. (You can see one list here!) One thing I didn’t put in the book that I made for her is that she taught me a strong definition of womanhood. She refuses to believe that being a woman limits your choices in life, and she taught her daughters that, too. But she also taught us plenty of the traditional womanly arts—sewing and cooking and taking care of children. When people go off on feminism and how it restricts women to a male-oriented life, I think about my mother, who taught me to be proud of being a woman in both aspects. Not to be swindled by a car mechanic but also not to feel less than because of finding joy in, say, baking a cake.
My grandma Florence
(On my 12th birthday. My mom sewed that dress for me. But the hair is all my own!)
She died in 1990, and before that she suffered from dementia caused by a semi-blocked carotid artery and so in that sense has been gone for even longer. But she was one of the highlights of my childhood. She taught me unconditional love in a way that will influence me for my whole life. Even though she’s not here anymore, she continues to mother me because I wouldn’t be as strong without having the bedrock-solid knowledge grandma loves me.
My sister Suzette
She is four years older than me, which is just enough to separate our childhoods. We like different music and have different taste in clothes. But somehow this little gap is the thing that delineates our relationship: she’s my sister, and she’s always going in front of me, leading the way. She taught me things about newborns because she’d already had three when I had one. She taught me how to successfully take care of more than one child because she’d had four when I was just on my second. How do you survive your children’s teenagehood without your heart being ripped out of your ear canal? How do you just, in the end, let go and let them make their own choices? I imagine she'll teach me how to plan a wedding, too. She has taught me these things and many more, just by going before me.
My sister Becky
Becky is my sounding board. She listens to my craziness and talks me through it. She understands the stuff that I think about: books and running and being outside and writing and relationships. She is my sister but also my best friend. She nurtures me by being constant: I know I can always count on her listening ear and wise advice.
My friend Chris
We’ve been friends since I was 16…so more than half our lives. We’ve both gone through some rough things during the years of our friendship, and also plenty of joyful things. We don’t see each other as often as we’d like, but we always know the other one is there. Her example to me has been one of rising above. Living a happy life is the best revenge because it takes away the power of the bad things. It was a benevolent God who brought her into my life at just the right time.
My sister-in-law Cindy
(wah! I have NO PICTURES of me and Cindy together. Will fix that soon!)
It’s all totally her fault. She was my friend when I worked at WordPerfect, and her brother was coming home from his mission, and he’d definitely want to start dating. So she decided to set him up…with the girl who sat next to me! Kendell was not impressed by her choice and wanted to ask out that other girl…the one in the same pod (remember pods???). My friendship with Cindy blossomed into my entire adult life. (For what it’s worth: I also worked with Kendell’s dad and brother and some of his best friends, while he was on his mission and before I even met him.) She teaches me how to be a better mom because I swear: she is always prepared. If you’re somewhere and you need something she’ll always have it, and she is generous and helpful. And since we were friends before we were sisters-in-law, she is also still my friend. She’ll listen to me complain about my husband (her brother) and always take my side.
My mother-in-law Beth
(I thought I didn't have a picture of me and Beth together. Becky reminded me about this one, even though I have no idea how SHE knew I had this but I didn't!)
Another woman who is gone but continues to mother me. Beth was quiet and reserved, so it took me awhile to get to know her. But we loved each other as time went on. She taught me what a graceful and fulfilling role that “mother-in-law” can be. I always felt like she approved of how I raised her grandkids and that she loved me. I think about her all the time and try to follow her gentle example, and I think that when I do become a mother-in-law, she will fill more and more of my thoughts.
My nieces
(Nowhere near all of the nieces...but there are two in there...and a grand niece...)
I have seventeen nieces on both sides of our family. The oldest is almost 28 and the youngest just turned 3. As they have gotten older, our relationships have changed. They’re not just cute little girls I love because of their cute little girlness, but people I love because of their strengths, weaknesses, personalities. I love something specific about every single one of them, and they each make my life richer and more complete. I would be less of a person without their examples. Plus, they are starting to have babies now, which means they give me little people to sew for and be excited over and love and wish I were closer.
My daughter Haley
Wait...isn't this backward? Aren't daughters supposed to learn from their moms? Maybe. Probably, and I hope Haley has learned things from me. But she has taught me many things, too. She and I love many of the same things—running and reading and listening to music and writing—but they are manifest in our lives in totally different ways because our personalities are very different. She is outgoing where I am quiet, flamboyant where I am wallflowery, exuberant where I am reluctant. She is swiftly decisive: she decides something, and then she carries it out. Being her mother has taught me many things, truly, but the summary is this: she makes me be more brave. She helps me stand up for myself and to have a stronger spine. Hers is an example of striding out (A first child is your own best foot forward) and being who you are without fear.
My friend Jamie
(gah! No photo of me and Jamie together? How can that be?)
One Sunday this lady I knew only vaguely from church (our ward boundaries had recently been reorganized) knocked on my door. She’d noticed that her son, Mason, was just the right age to be Kaleb’s hand-me-down supplier. You know: as Mason outgrew stuff, it fit Kaleb perfectly. So she had two bags of clothes to give me. We sat out on my front porch that day and talked forever. I immediately loved her laughter and her bright outlook and her way of showing her faith without being stuffy or judgmental. We’ve been friends from that second onward. She is an awesome mother and an example to me of living your faith because it is right and not because it is expected. Plus she makes me laugh!
My friend Wendy
(this was taken at Beth’s funeral; Wendy played the piano for us.)
About the same time I met Jamie, I noticed Wendy at church. She was married but didn’t have any kids, and then she commented once in Relief Society about trying to adopt, and right then I thought I need to be her friend. We became closer by reading each other’s blogs and then in real life and now we talk or text almost every day. She is kind but in a strong way. She listens to me and always has good advice, but more than sharing her wisdom (which is vast), she has this trick of helping me find my own.
My friend Julie
(not a lot of photo ops at the library…)
I think that sometimes people are put into your lives because you need their very specific light in your life, and this is the case with Julie. We work together at the library, where she’s worked for about twenty years, so she helps me out so much there. But even more in my personal life. Her youngest daughter is the same age as Haley, so she’s a little bit farther ahead of me, but our struggles and happinesses are very similar. (I confess to harboring a secret desire for Haley to marry her son Zach, because how cool would it be to already be friends with your kid’s mother-in-law?) She is an opinionated sharer: she’s told me exactly what she thinks about many, many things (including my skinny jeans!) and I cherish this straightforward honesty that she has. We have nearly diametrically opposed reading tastes, but we can always find books for each other. We talk and laugh and make fun of things and complain about our middle-aged bodies. We encourage each other to give up sugar, and too much pasta, and spending time reading mindless stuff on the Kindle. I love our friendship.
I think the women who mother us come and go in our lives. I have learned to trust that even when I don’t know I need someone, life will bring me the women who make me better, teach me, nourish and nurture me. There are many other women I haven’t listed here—neighbors and old friends from high school and people I only know online—who also influence me in powerful, positive ways. I’m so grateful for the women in my life!
24 Things my Mom Taught Me
Sunday, May 11, 2014
Last year we spent Mother's Day with Kendell's family, so I only talked to my mom on the phone instead of seeing her. I also posted a list on Facebook of ten things I learned from my mom. I was excited for her to find it and read it...except I realized a few days later, oh yeah, she must've not been kidding when she said she hardly ever checks Facebook.
So then I was sad she never saw it.
This year I'm making sure she gets my list. Except it's a little bit longer, and in the form of a mini scrapbook. It looks like this:
It's a 5x7 album, which is hard to find...apparently most of the world does not share my affection for the 5x7 photo. Whatever, world, I think it is the perfect size!
The title page:
Those scripty foam thickers are some of my favorite scrapbooking supplies right now. I don't dare confess how many I have. Except, I bought almost all of them at the warehouse clearance when they were like fifty cents, so it's OK.
Some of the pages look like this, with one 5x7 on the top and the journaling on the bottom.
Some look like this, with a smaller photo and journaling on each page. I did it like this because some photos just won't work as a full 5x7, and so I could include more pictures.
I tried to include a mix of photos, but all of them include my mom. I think I got almost every family member in the album, although I only had my own pictures to work with so they are all mostly of me, my kids, and my sisters (in various configurations) with my mom. This is one of my favorites:
Every time I put together a retrospective album like this, I wish I had more pictures. I get embarrassed to ask people either to take a picture with me or just to pose for a picture. But when I was working on this, I encouraged myself to get over it—despite Someone's (cough*KENDELL*cough) complaints that I take too many pictures...I don't. You might never be able to have enough.
And, just for fun, here are the 24 things:
1. Never buy something full price. It will always go on sale.
2. You should cook dinner for your family whenever you can.
3. They won't be babies forever.
4. How to sew a (fairly) straight line.
5. How to make caramel and fudge, and how to dip chocolates.
6. Take pictures. And be in some of them, too.
7. How to eat artichokes.
8. Kids should go to the library often.
9. I am braver than I thought I was.
10. It's important to look nice.
11. It's just as important to BE nice.
12. You don't have to know how to do everything, you just have to be confident enough to try.
13. It's not Christmas without a new book.
14. Be nice to your sisters, you're lucky to have them.
15. Try new things.
16. Being a woman should never limit the things you do.
17. Plant flowers.
18. Make a wide variety of cute things.
19. Go for walks. Go on trips. Go to bed!
20. Going through the drive through in your PJs is OK. (Even if you run out of gas and have to be driven home by a policeman.)
21. You can never have too many shoes.
22.How to bake chocolate chip cookies. And coconut cake. And brownies.
23. Always serve vegetables.
24.Family matters most.
What did you learn from your mom?
Happy Mother's Day!