Girls' Best Friend

After seeing so many people running with their dogs these past couple of weeks I wanted to try it myself. AS I've said before, my own dogs are small enough to get tired playing fetch in the house and would make for some lousy running companions. Lucky for me, Seattle is an incredibly pooch-friendly area and it wasn't any trouble to find someone who was willing to let me borrow theirs.

I chose Titan, a three-year-old black lab, because he was a dog I already spend quite a bit of time with. I knew he would be perfectly well behaved as I worked out the mechanics of holding a leash on the move.

We went to Greenlake Park on what must have been the prettiest day of the month. The sun was beaming down on the autumn leaves and the wind was creating little waves on the top of the lake. There weren't any clouds in the sky which meant a significant drop in the temperature but it was so beautiful no one seemed to mind. The trail around the lake is roughly 2.88 miles and though I had been warned Titan might be a little out of shape he finished the run with only one pit stop. Over all, incredibly well behaved, especially compared to my own pups. Titan's owner went with us to the park and walked with his other dog while we ran. The four of us met back up after Titan and I finished a 3.5 mile run.

Titan and his younger brother, Nike

What I learned about running with dogs proved to be helpful.

First, do a little research before you run, know where you're going to be, who is likely to be there with you, and how you'll want to hold the leash in order to not completely obstruct your form.

Run with a dog who is well behaved enough to be around tons of people without losing control. Titan is so well trained he can sit with a bone balanced on his nose. I'm not saying your dog has to be this perfect but it does help if you end up in a populated area. There were over a hundred people out at the lake with us, walkers, joggers, runners, cyclists, not to mention those with strollers, roller blades, and other dogs. You need to know you will have control over your running buddy if something were to happen, like ducks in the water, a squirrel crossing your path or someone riding their bike too close.

Do not let the dog pull you. This is another reason it is so important to be in control. If you're being pulled you're likely to go much faster than planned and run out of energy before you intended to end your run. Not to mention the pulling motion will give you a sore arm! Titan's owner put him in a harness so he wouldn't pull. I was incredibly grateful since the giant dog only weighs about ten pounds less than I do and is taller than I am if he stands on his hind legs.

Pay attention! There were people going every which way on the trail and I had to make sure I could navigate not only myself but also the moose of a dog through the crowded areas. Sometimes this meant slowing down to let others pass us or the reverse. Regardless of what everyone else was doing I needed to make sure I kept Titan close by my side and out of everyone's way.

Your splits are no longer the most important things to pay attention to. You need to have constant communication with the dog. Encouraging him with words like, "good boy", or "Let's go" turned out to be a huge help to me. I lucked out with Titan because he happens to be a master communicator. He'd give me a look if we were going to fast or nuzzle my leg if he wanted to speed up a bit. He didn't get any treats from me but several pets and atta boys seemed to do the trick.

Making sure we had water waiting for us back at the car was also incredibly helpful since Titan needed to refuel once we had finished.

Something Titan's owner had mentioned to me that proved to be incredibly useful: make sure you wear gloves! Mine have a grippy web pattern on the palms which were super helpful in holding onto Titan's leash.

Finally, if you're not the dog's owner make sure they're not too far in case you need their help. I didn't need any help during the run but getting Titan in and out of the car proved to be more difficult than it is with my lap dogs. He also helped with the cooldown, taking over walking Titan as we walked back to the car from out meet-up spot.

Overall, I loved having a running companion who was happy being silent unlike some of my other running buddies (I'm looking at you, Dad). He let me pick the pace, mostly, and did a great job following instructions when I needed him to. This experience makes me reconsider my idea of never racing with dogs. I would be thrilled to run with Titan anytime.

Halloween Fun Run

This weekend's race was a reminder that looking fit and being fit are two different things. I may have PR'd at last weekends race but the taper had left me drained of all energy this past weekend. I was sluggish and my breathing was more labored than normal. I regretted my inconsistent training schedule and wished I had been more committed. This was a race I had signed up for in July and though I didn't feel as ready for it as I would have liked I was not about to pass up the chance at a race.

Magnuson Park is next to the waters of Lake Washington and makes for a beautiful run. The park contains fields for soccer, rugby, and baseball as well as a gigantic fenced dog park. As Seattle's second largest public park it constantly attracts races of all sizes.

This weekend was the Howl-O-Ween running series put on by Club Northwest. They hosted a 5k, 10k, 15k, 2 mile dog dash, and a 400m Kids Dash. And while I did not personally dress up for the event there were many who did. My favorites were the runners who had coordinating outfits with their pooches.

This pair, dressed as a bee and bee keeper was one of the top costume ideas everyone seemed to love.  Another group of women walked the two miles together with their puppies whom they had dressed up in matching dinosaur costumes.

All in all, it was the costumes that made the event so special. Runners were in everything from tutus and funky striped socks to footie pajamas and elaborate group costumes. Those of us who didn't dress up at least had something fun to look at as we raced thorough the park on what happened to be an incredibly chilly October morning.

Runners hardly seemed to mind the cold,  the adorable dogs and children all dressed up acted as the perfect distraction. Not to mention the photo booth which was available before the races began.


The start of the race was a casual one, with everyone from the 5k, 10k, and 15k all together and no specific corrals. The gun went off and everyone began putting distance between themselves and the Start/Finish line. The course wound all through the park, taking us past the off-leash dog area along with nearly all the playing fields. We watched people of all ages scoring goals, running bases and rucking as we followed the cones and signs through the park. We traveled up and down hills (much smaller than the ones last week, thank goodness!). The course stuck mainly to dirt and gravel paths, occasionally switching to the cement driveways between parking areas.
At the last stretch of the race there was a sign with two arrows, one pointing to the right side for the finish line, the other pointing to the left for another lap. Those who ran the 10k did two laps of the course and the few in the 15k ran a total of three. I was happy to be done after just one lap.
After the race I grabbed an apple from the post-race snacks table and got to my car before the cold set in.

Dedication

Yesterday during the Dawg Dash I was able to think quite a bit during my run. What I most often found myself thinking about was what it meant to be a dedicated runner. That is a label I am not always so ready to hand out but it occurred to me that the title means different things to different people and we each have our own way of showing it. There were ample examples of all different forms of dedication and I thought sharing a few I observed might be fun.

The first was a girl I saw when I got out of my ride's car. I was not even to the race and already someone was showing far more dedication than I. She was wearing a tank top, booty shorts, and a pair of gloves (it happened to be 40 degrees at the time) , sprinting back and forth across the street as she made her way to the starting line. And I do mean that literately. She was not going any further than the 5k elite start where she joined a small group of similarly dedicated individuals who were all sprinting about to loosen up before they would race one another to the end a speedy fifteen minutes away (longer, though no less further a distance for the rest of us mere mortals).

My next example of dedication came in my own corral. A group of five friends stood together for warmth. All except one. She was bouncing around like Christmas had come early and dishing out high-fives to anyone looking her way. She had finally gotten her friends to join her in her favorite thing ever and it was going to be awesome! While her friends were not as sure of the run as she was they had showed up anyway. From what I gathered it had taken her months to finally convince them to all race together. I was thoroughly impressed, knowing the art of bringing your non-runner friends to a race was about as simple and painless as having teeth pulled. Where I was unsuccessful she had finally become victorious. I understood her glee, though only in theory and hoped to one day be in her shoes.

I had hardly run a mile in when I noticed another group of inspiring and clearly dedicated individuals. The seniors. While their running may have turned to more of a shuffle theses days the UW Alumni were out in full force. I was in awe or their strength. Knowing how hard it is to manage with a young body I could only imagine what those hills must have felt like to knees that were old enough to have landed on the beaches of Normandy. I know that running, and exercise in general, is supposed to slow down the aging process and promote brain action than one might otherwise experience. I also know, however, that knees are fragile (yes, mine is still all taped up on the daily) and I am constantly trying to take it easy so that I might still be able to  walk when I'm as old as some of them. You read about people who begin working out, or even racing after retirement, some well into the triple digits and it inspires you. You hope your name might one day be listed among theirs but then you sit there and realize how much damage you have caused your body thus far and wonder if you'll even live that long. Seeing people who looked as old as my grandparents out there keeping up with much generations is a testament to the body's strength and the will power, not to mention the determination they experience each and every day.

What might have been most inspiring of all was the stroller division. Those new mamas were out in droves and kicking butt. On a particularly monstrous hill everyone had slowed down, it was exhausting. It was over a mile long, and it was winding all over the place. That was when I saw her. The man in front of me stopped for a walk break and as I slowly moved past him a true wonder woman blasted past me as she pushed her stroller up the hill. I am convinced my jaw dropped to the floor. She had a newborn and was beating all of us up this hill. I wasn't pushing anything but myself and she had another human being she was toting along with her. I kicked it into high gear just to see how fast she was going. But I couldn't keep pace with her for more than a few moments before the path narrowed and she shot the gap, gaining several yards on me I was unable to make up at the top of that hill. If she can do it, I can't imagine what's stopping the rest of us from running our best possible times.

The final group of dedicated does not include any runners, but rather, the people who arrived early to help set up, the ones who stood in the cold wearing neon vests and cheered on runners, the ones who offered high fives, and stood as human trail markers to make sure no one strayed off course. In my years of racing I have found that if you smile at these people they will make a special effort to cheer for you, smiling back at the one among thousands who acknowledged their presence. Yesterday I even saw a couple guys I was friends with back in high school standing at one of the turns and I cheered for them, yelling out their names as I passed by. They cracked up and waved, cheering my name back as I moved away from them, down the hill. It is thanks to the help of these people who donate their time that races are even possible. This is a group who does not get medals or new shirts, no bragging rights or prizes. And long after you've run through the finish and gone home they are still there, cleaning up after you and your fantastic, truly memorable race. They may not be out there training in all weathers, building up endurance, or sweating it out in the early mornings but they are truly dedicated to the races in a way most runners take for granted.

At the beginning of the race I had been afraid of how completely un-dedicated I had felt about my training lately. By the end of the race I had found a renewal in my love of the sport and a desire to train harder, better, and more often, thanks, in no small part to these special groups of participants I witnessed during the race.

Shirt: Avia
Shorts: Lululemon
Shoes: Nike Flex TR
Watch: Garmin

Dawg Dash

Today was the 28th Annual Dawg Dash. Each year it is held by the University of Washington's Alumni Association as a scholarship fundraiser. A few years back I ran the 5k and (despite the rain) it was stunning! You run through what is arguably the most beautiful college campus anywhere. This year was no different. Although I ran the 10k and there wasn't any rain, so a little different, I suppose.

 This was a dog and stroller friendly race which is always an interesting element to toss at runners. For the most part it was not an issue or distraction except for a couple people who brought dogs which were unprepared for the amount of people surrounding them. There were many more in the 5k than there were in the 10k and that was fine by me. I had left my own pups at home since one is too old to run anymore and the other is too small to go more than a block.

The 5k went first at 9am and I, along with other 10kers, watched as thousands of people ran past. Leaving the empty starting corrals for us to fill. I had gotten there so early that it took a while for the corrals to fill up and I was filled with the dread that I might be the slowest person by so much that I would lose sight of the group of runners and never finish the race. The number 3710 on my bib should have been an indicator that others would soon arrive to fill in the emptiness but the pre-race nerves had a bit of a hold at the moment.

A half hour later, we started in the campus' Red Square (where ESPN College Game Day was hosted just last week). The race ran directly off campus and down Greek Row, which we were told would be the highest elevation on the course. But on a course as hilly as this that wasn't much of a consolation.

There were trees lining the course with their leaves turning all sorts of beautiful shades of reds, oranges, and yellows. The ones near Greek Row also happened to have some sort of fruits that were falling with the leaves. After having been trampled by several thousand people it was impossible to tell what they used to be and only hope they didn't stick to your shoes (or turn out to be doggie droppings, instead).

 We went down hill into Ravenna Park where we hit our first and second mile markers. The first bit of mile 2 was down hill before it flattened out but mile 3 compensated by being one mammoth of a hill. So were miles 4 and 5 and most of 6, too. The course was brutal with all the ups and downs. The course went from running in the streets to sidewalks, dirt paths, the Burke-Gilman Trail, and cross-campus pathways. We looped around fountains and past buildings with the type of Gothic architecture that made one think you would expect Harry Potter to walk out of one at any moment. Alas, he never showed and it was just us smelly, panting runners left to our own devices. All across the campus there were signs with fun facts about UW Alumni sticking out of the grass and I enjoyed reading several of them, especially when I had heard of the person the fact was about!

The race ended in the main quad with plenty of booths set up around the adjoining Red Square for participants to peruse. Though, I'll admit, as I crossed the finish line my watch indicated to me that I had just PRed and I had a hard time paying attention to anything else going on.

All in all, it was a beautiful course on a day with the perfect temperatures and I was absolutely thrilled I had dragged myself out of bed to go. This is a race I would recommend to anyone and would happily run many more times given the chance.

That's Red Square and the starting line in the background

Shirt: Avia
Shorts: Lululemon
Shoes: Nike Flex TR
Watch: Garmin
Tape: KT Tape

No More Excuses

I had a conversation with a friend over the weekend that got me thinking about the importance of fitness. Some people work out because they want to look good in a swimsuit, others because they have something to prove. But I'm not just talking about fitting into your skinny jeans. Although that is a good feeling. Though so is finishing a hard workout. Know why? Ask Elle Woods; she gets it. What we talked about this weekend were the effects of exercise on the brain.  As a student, getting the proper amount of exercise is crucial for proper brain function. But it's also crucial for keeping out lives on track. Many students have a hard time focusing on the task at hand; especially when the task is studying for your least favorite class and the kids down the hall are throwing a party. Following a structured workout plan is one way to help improve your ability to focus in other areas of you life as well. Athletes are capable of being better students because they have already spent years training their brains to endure rigorous tasks aka long runs prepare you for long study sessions.

There are, however, a multitude of excuses why exercise and school cannot coexist. Not enough time to squeeze in a trip to the gym, not enough energy after classes to bother, its too hard, it's too cold, it's too early, it's too late, you don't want to look bulky, it's too expensive. STOP. None of these are valid excuses and I am sick of hearing them!

There are twenty-four hours in a day. If you spend two or three of them in front of a screen for non-work related activities ie. catching up on your favorite shows, watching YouTube videos, or scrolling through Pinterest (or Reddit or Imgur) until your vision goes fuzzy, then guess what? That is time you could have spent at the gym! I'm guilty of it too, so I started to do TV workouts. They're like drinking games except when the detective says "I know who the killer is" you don't take a pull, you drop an give me twenty. There are entire websites devoted to the production of these specific workouts. I've even started to make my own for my favorite shows if I know I need to work out a specific muscle group. It works, its easy and you don't have to leave your house or sacrifice your precious tv time.

Exercise produces energy. No matter how exhausted you may be I guarantee a workout will boost your energy levels. If you're trying to pull an all-nighter just stop and do some burpees every half hour or so and you'll have no trouble staying up to cram before the test. On the flip side, getting in a solid workout can help you get to sleep at night and allow your body to catch up on all the sleep it's been missing.

It may be hard now but it will get easier if you keep trying. Just like learning to read, it wasn't the easiest activity in kindergarten but because you didn't give up you no longer have a problem with it. Everything is first difficult before you master it.

It is only cold if you are standing still. When I walk into the gym I always wish I had my down jacket with me because they blast the AC. But by the time I've completed my workout I'm in a tank top and shorts, drenched in sweat and in search of a cool beverage.

There are absolutely such things as too early and too late, so find a time that works for you. When I was living on campus I loved working out at midnight (no idea why) but now that I'm further away I wake up a couple hours earlier to run before classes and work begin. Some of my friends can only work out if it's in the middle of the afternoon. It doesn't matter when you get your fitness on as long as you do!

I promise you will not look bulky. If people are having to talk you into even going to the gym there is no way you are about to bulk up anytime soon. Lift heavy, run hard and all that will happen is you leaning out. Those women who look like the she-hulk are spending several hours in the gym each day and carefully tracking every morsel they consume. You have no fear of looking bulky unless you train to bulk up. Trust me.

While some gym memberships are more pricey than others there are always free options as well. Grab your sneakers (because I've never met a person who doesn't have at least one pair) and go for a run. Wear your regular old watch to keep track of the time and just run. You don't need high end protein shakes or supplements, you just need to get out there. Every city, town, suburb, has a street you can run on. Or a park you can circle. You can sign up for a local 5k as your motivation (something that works well with my friends) or simply have a friend who is willing to keep you accountable. On the other hand, knowing you're playing for a gym membership might just be the kind of motivation you need to get there. The most important thing to remember about workouts is that they only work if you do them. After all, buying new running shoes won't make you a better runner but running in them will.

Tadaa! I have vanquished all your excuses. You can go workout now.


Shirt: Old Navy
Shorts: Under Armour
Shoes: Nike Flex TR
Sports bra: Target
Watch: Garmin

Restless Legs

The past two weeks I had taken off running. I had traded it in for weight lifting in hopes of strengthening my knee. Unfortunately, the feeling of standing in a gym, squatting countless reps of 120lbs is not the same as getting in an early morning run along the side of the lake. My body was not pleased with my substitution and it showed, I was a serious grouch on what normally would have been training days. So, This past weekend I went back to the trails for a lovely 5 miles through changing leaves and cool autumn air. A much needed change since I've got a couple different races coming up this next week.

I always come home from a run and think, "I could have gone farther" but today I was just happy to run at all. I only taped up my knee, my tendinitis in the other foot is in remission for the time being. This run was exactly what I needed; no pain, no soreness, just running. Getting my body back to the way it should feel. And while I still miss my six-pack, I'm excited about the coming seasons and the possibilities they hold.

Shoes: Nike

Back to Basics

After finally being cleared to go back to gymnastics I realized one very sad thing: I'm terribly out of shape! All I had been working on during the summer was my running which meant I had abandoned my abs and upper body completely. For someone who is always promoting cross training I did a poor job of it myself.

Luckily for me, my coach, and friends at the gym, have been super understanding. They're helping to make sure I don't work too hard so I can get my knee back to its former healthy state. This means having to start from scratch. Back in high school I was a power tumbler. Meaning instead of being graceful and using the proper form I was muscling through the motions and using brute strength to complete my tumbling passes. This is not something I can keep doing if I want to heal up my knee. So I'm going back to basics and re-learning how to become a graceful gymnast like I was as a kid. Harder than I remembered.

There is good news, however. I have mastered a new trick! Well, its mostly mastered, it could use some fine tuning but I'll get there. I present to you: the forearm stand. I start in a bridge, move into wheel and use my abs to lift my legs over my head (this is a killer ab workout if anyone has been looking for one).

Shirt: Nike
Shorts: Lululemon
Shoes: Adidas
Tape: KT Tape