A different kind of thankfulness

I know I'm not the only one who is finding it difficult to feel thankful this year. I know. But I feel like getting this out in the open might help me to find my own grit to be thankful.

I've been unemployed/underemployed for nine months now. February seems like a long time ago because 2014 is just around the bend. Fighting to get a job is feeling more hopeless all the time and the four part-time jobs I have aren't enough to pay my bills... I'm broke.

But I'm not broken.

I may not have money for all my bills, but I have enough for some of them. So I pay them.

I may not have money for Christmas gifts, but I can still pay my internet bill and phone bill so I can email and call my friends and family to let them know I'm missing them or sending them holiday joy.

I may not have the kinds of food I'd like to have around this time of year, but I do have some food. (I never thought I'd revert to bagged salad and ramen noodles like college, but I also never knew I would be this hard up for money.)

I may be struggling to believe in myself because I can't find a professional job to pay me a salary I can actually live on, but I still have the most marvelous man as my boyfriend who tells me that I'm worth it, helps me find hope, and lets me cry to him when I'm hurting.

I may not be able to make any future plans, based on time or money, but I know that I am fortunate each morning when I put both feet on the floor and take a big breath to lift myself from bed. I have learned to plan on just waking up and being alive.

I may feel hopeless (nearly all the time, these days), but I have a few really good friends who, despite whatever distance between us, have the power to lift me up.

I may not have health insurance, but I have found a way to get my prescriptions at a reasonable cost so I may remain well and, especially important, free of asthma attacks and healthy enough to run and keep running.

I may cry too easily right now. I do. But I have the cutest, sweetest dog who has a truly intelligent sense of empathy who has finally learned to cuddle to make mommy feel better.

I may not have friends close by all the time, but I work hard to be able to afford the luxury of keeping my dog, who is there for me day and night.

I may not see what is in front of me in my path for life, but I am working hard to trust in God and to remember that I can't always see his plan but that there is a plan... and I try to remember that I am an instrument of God when I can help other people.

I'm thankful that I am not broken. I'm not sure how much longer I can sustain myself in this state (this sad, sad state), but I am thankful that I find strength in everything I listed here. I find strength to push on and do what I can, whatever it is, to keep going minute by minute, hour by hour, day by day.

I hope you have a happy Thanksgiving, dear readers.

A Shiny New PR: Staten Island Half Marathon

Apologies for the late post. Yes, I did run the Staten Island Half Marathon about a week ago (10/13/13). I just haven't had it in me to post a blog. Traveling took a lot out of me and I guess I needed to lay low for a while.

Nevertheless, the half marathon was really great. I ran much faster than my first half! The hills were long and tedious and I thought that the turnaround would be a lot sooner once I started seeing folks from the front of the pack lining the road on the other side... But, alas, I was a back pack gal this race. No shame, though. I still got a shiny new personal record (PR).

Original time: 2:58:22
NEW PR: 2:45:08

I'm delighted to report that I crushed my old PR by a whole 13 minutes!

Being there with my friends was awesome and I also got to meet another Oiselle Volée teammate!

Here's a pic of me and Gabrielle. We're sporting the really sweet hardware from a half marathon well done. :) She's a fast birdie. :)

Sadly I didn't get any other photos. This is what happens when your smartphone is become less intelligent as it ages. Meh. (At least it makes phone calls... most of the time. Le sigh. I'm tired of being broke!)

My stay in New York was truly wonderful thanks to some friends and their sofa! I ate well, ran well, and soaked up every minute of the weekend.

Here is my best photo during the race. I'm told (by my BFF, as a matter of fact) that I shouldn't look that good after 13.1 miles. Hehe. Guess I was a happy finisher! This was the 0.1 part of the race!

Running maintains my sanity

It does. Running helps me maintain my sanity. Even though I don't do it as much as I should (according to my training program).

And what am I training for?

I'm glad you asked. :)

Sunday, October 13th I am running my second half marathon! It's exciting for me because one of my closest friends recently caught the running bug and this will be the first time we run together because she's not local.

I feel MUCH more prepared for this race than I did for my first half marathon. I think that feeling is accurate because of two main differences: 1) My asthma is under control. 2) I have a stronger base.

Am I worried? A little. Sometimes that left achilles pipes up and I wish it wouldn't. Also, there's potential that the humidity will be higher than here at home. The race is on Staten Island, so I'm not sure what to expect.

So because I'm actually crazy, Saturday the following week (October 19) I'm running a brand new 5k. Then the first weekend the following month (November 3) I'm running Pittsburgh's first 10 miler. And the following week? My first marathon (November 10).

I'm nervous about the marathon because I haven't run that far yet, but I know from the half marathon I have a decent base. Besides, if I want to stop running after just the half I can. That's nice to know, but right now I'm planning like I'm going to run the full.

And this craziness maintains my sanity amid loneliness, joblessness, moneylessness, insurancelessness, and (sometimes) hopelessness.

Conquering Asthma: breathing through my nose

I'm excited to share that I'm making significant progress on my asthma problem.

How do I know? Did I go to the doctor? (No, I don't even have insurance right now, so that's out of the question.) How do I know I'm getting better?

I ran my entire 12 mile long run on Sunday while breathing through my nose. That's right--no open mouth breathing, no gasping, no out-of-breath feelings. I ran 12 miles straight and didn't lose my breath. Not even going up (several) hills.

This is HUGE! I've been trying to breathe through my nose more as I run to help filter the air I take in (something useful when pollen and allergens are nature's confetti), but this was the first real run I did with NO mouth breathing.

I'm delighted.

I still take my rescue inhaler with me (better safe than sorry), and I still take my asthma medications every day (though getting them at a reasonable cost soon may be difficult if I don't find a way to get health insurance). But I feel so FREE when I don't need to THINK about breathing. Free! Free, at last!

This is a milestone for me. My body is strong enough to run the distance and my lungs can now keep up. I feel incredible.

Killing the Hills

So yesterday's 5k was good by all standards--breathing, endurance, and completion--except speed. But I'm not upset about not getting a new PR. I realized about half way through the race that I wasn't going to hit my target. And do you know why that is?

I breathe really hard going up hills and I usually have to slow way down to catch my breath. Running small hills or flat surfaces allows me to really get my asthmatic breathing under control. I feel so good running now that it's hard to compare it to how I felt a year ago before I really got serious about controlling my asthma.

Hills. They are not my favorite. Unfortunately for me, I live in western Pennsylvania where hills are just what the doctor ordered.

Thursday afternoon I took a run around my neighborhood and challenged myself to run this one road that goes towards my house. It is basically a roller coaster.

Starting out flat, it progresses into a steep turn. It flattens out slightly for about a quarter mile, then there is an S-curve dip (where most cars cross the lines because they take it too fast).

What next? An uphill climb that provides, when you crest it, a beautiful view of your next two hill. Yes, there are more. Up and down until a final downhill coast around a bend. I've included these pictures of my hilly route (in the order they appear). They can't quite capture all the steepness and rolling hill feeling you get while running them.

At yesterday's race, Run Around the Square (Pittsburgh), I know I did better than I did the previous year, especially with the hills. The course is the same. It runs through one of Pittsburgh's parks, so it's part (brick) road course, part trail course.

When I realized I was going up one of the longer hills, I took note of how I felt doing it and recognized that I was doing really well.

I think some of that is due to my work on the *mental* aspect of climbing hills. I used to stare down the crest of the hill. Not anymore. I find little landmarks to stare down. Once I reach the landmark, I pick a new one.

Usually it goes like this:
"Okay, I'm feeling a little tired up this hill. Get to that crack in the pavement. Then you can stop."

Then I reach the crack in the pavement and still feel tired--but not any worse (this is my key). So then I choose someone's mailbox, a certain tree, a road sign, a crosswalk, a rock... whatever. I run to that and see how I feel.

When I get to the top of the hill, I feel like a real champ. Like a million dollars.

What's funny about my new hilly route is that the hills just keep coming! So it's a real mental workout on top of my physical workout.

My goal is to run this hilly road at minimum twice a month (every other week) to build my stamina.

When I include a few other roads from my house, this makes a nice four mile loop. Completely do-able and not ridiculous. I know these are a weakness of mine, so I'm really going to focus on it to come out on top.

Do you/did you struggle with hills? Any other tips on how to master these landforms?

Liberty Mile 2013

I finally got to meet some Oiselle birds at a race! Woohoo!

Yesterday's GNC Live Well Liberty Mile was a smash. I loved it. Fast race with fast people, and I got to watch the heats of even *faster* people afterwards. It was a real rush to see people finish a mile in less than five minutes. Wowzer.

I finished with a shiny new PR at 9:03. :)

Afterwards, I snagged a pic with Magdalena, the female Master's Mile champ.

Magdalena and me.

Then I waited for the women's Pro Mile so I could see some BIRDS FLY!

I got to meet up with Jennie Castle and two of the newest Oiselle Team additions, Aubrey Moskal and Jordan Hamric, both hailing from West Virginia.

Me and Jennie.

Jordan, Aubrey, and me. (Sporting our Oiselle temp tats!)

The race was really well organized and the weather cooperated (a little) by not showering us. The pummeling storms got out of the way earlier in the day... but there was quite a bit of humidity. Ick. At least this year I could participate! Last year I missed this race because my asthma was so awful I wasn't even able to be outside in this kind of weather! Cheers to running for cardiovascular health, y'all. :) I'm crushing asthma one race and one mile at a time now!

Memorial Day Service Over Self 5k: Intro to "Pain Face"

Exhibit A: Trying to force a smile

In what was surely one of the most well-organized local 5k races I've enjoyed, I was finally the victim of what other runners consider "Pain Face" photography. See Exhibit A.

Exhibit B nails it. I'm not really in terribly too much pain, but I wasn't trying to smile anymore. My only thought was just to get to the finish line.

Let's be honest, here. The best part of these photos is the sweet Oiselle hat I'm wearing. Yay!

After some somber, thoughtful, moving moments at the Memorial Day 5k, I ran a decent pace through a wildly hilly course. I finished in 32:23. Not great, but not awful.

The major hill in this town (home to my alma mater) is one-way in almost all directions for cars. In college, it was this hill that made poor drivers the fool du jour when their stick shift skills couldn't keep them from stalling out.

Exhibit B: No smiles

I was not going to power up that hill. That's okay. Hills aren't my forte. I know I need to work on them (a lot). They're a big part of my training plan for this second half marathon (in October), so I intend to improve. I just didn't feel like killing myself over this insane incline. It was making me feel a little icky in the asthma department anyway. Oy.

So hills and strength training are on the menu as we say g'bye to May and hello to June, welcoming the longer days.

Anyone have any favorite hill workouts to share? What about other training that has helped you conquer hills? I am ALL EARS!

Earth, Wind, and Furnace: Roaring Run Earth Day 15k

Note the people running uphill. They are far
above where I am standing... Far, far above.

Saturday's 15k at Roaring Run in Apollo, PA started off great. The initial section of trail--where the 5k runners would be racing after us--was relatively flat and friendly.

The bad part about the race was the wind. Oh, the wind. It was fierce, cold, and, by all accounts, made you feel like you were running with an open parachute behind you. (Important note: no one actually had any parachutes on the course.) The cool morning wouldn't have been so bad if the wind had let up. But, no, it didn't. Pennsylvania has endured a long winter and a strange springtime. On Thursday, April 18th it was 83º. Saturday April 20th? It was 38º. Mother Nature decided to invite herself to this Earth Day celebration, I suppose.

The course remained flat until about 4 miles in. Then we ran down into what's called The Furnace. I haven't got a clue why it's called that, but the hills--involving switchbacks!--that greet you are enough to make your legs burst into flames, so perhaps that's the cause for the name.

I stopped to take a few photos because I was incredulous at how steep the hills truly were. See the photo with my notations at the right. You can see the switchbacks as well as the vertical distance.

More hills, of the less ridiculous variety, but
still a steady grade... up, up, up!

These were the steepest hills I've seen in a race. (Even steeper than this one.)

Nevertheless, when I reached the top of the hill, I smiled and accepted a cup of very strong Gatorade from a boy scout and ran on.

I had trouble catching my breath because it seemed that the wind was worse on the return. I felt like air was being plumbed down my throat. I stopped to take my asthma inhaler, which I hadn't needed in weeks during a run. I didn't bring my facemask with me, unfortunately, so I had to improvise. I took one of my gloves and held it over my mouth and nose so that I could breathe in warmed air at my own pace--not the pace of the brutal wind.

After getting along to the seven mile mark, I noticed that the course was incorrectly measured. I know my iPod nano isn't completely accurate either, but I calibrate it regularly so I get the most accurate record of my runs... And when I reached the seven mile mark, my iPod told me I had just a little more than a mile to go in order to reach my 15k.

Finished! (Dad caught me with my eyes shut.)

I kept a faster pace than for any other long run near or over double digits. I was delighted to know that, as part of my 15k, I beat my 10k time (old time 1:08:57; new time 57:15).

And, since the course was longer than 15k or 9.3 miles, I beat my 10 mile time too (old time 2:08:29; new time 1:55:27).

So as I neared the finish line, a few things about my race preparation became evident:

• I probably didn't eat well enough the day before
• I drank too much during the race (to get rid of phlegm, but I have to stop doing that)
• My lower abdomen and hip flexor muscles need to be strengthened to sustain the faster pace I kept for this race

I know my legs are still recovering from wearing shoes that were just not for me... That's been tough too. My left achilles is beginning to worry me a bit because it hurt all day Sunday and hurts this morning too... I've never had a problem with that, so I am just hoping that I can be well enough to get through my first half marathon in two weeks. Then I'll figure out what the heck is happening. :-/ Till then, it's RICE for me.

"Just a Short Run" That I Almost Cut... Shorter

Saturday morning greeted me with 25º and frostbitten grass. I took out my dog, warmed up my car, and drove off with my boyfriend to North Park in Pittsburgh. It was one of those mornings that you don't know how to dress for because you know it's supposed to warm up, and you're bound to warm up once you start running, but when you're waiting for the race to start you become certain that you've never been so cold in your entire life. Ever.

I wasn't feeling 100% when we got to the park. On the ride there I had gone through my mental checklist and discovered that I forgot my iPod nano. I wailed in disappointment. I was about to run my second longest race and I had to do it without music?! I have been training with music to help me keep my pace (not too fast, not too slow). NOW what was I supposed to do?! I lamented this fact for about five minutes until I realized that I was really getting on my boyfriend's nerves. So I changed the topic to how glad I was that he was there.

Look how happy I am that the race
is over! I'm sporting sweet Oiselle
gear top to bottom.

When we arrived, I waited in a ladies' room line that coiled around the inside. Fortunately my boyfriend was kind enough to grab my number and chip for me. I honestly don't remember feeling so digestively odd before a race. I don't have to say that I'll spare you the details because, frankly, there aren't any. I can't nail down what was going on.

The race is called Just a Short Run. There's a 5k, an 8.1 miler, a half, and a 30k. The race started uneventfully. The first loop was a 5k with a decent hill, which the race director bragged about before sending us off, and I made it up the hill. It was the downhill that triggered my mental and physical demise. My calves had been hurting since my running group's hill repeats on Tuesday (3/26). I had iced them and stretched them, and worn compression socks, but they weren't cooperating. They cramped up. I tried to glide down the hill so I wouldn't do any damage. 

At the close of the 5k loop, the 5k racers finished and the rest of us crazies kept running. It was at this point I considered quitting. The Chatty Cathies around me had gotten on my nerves. My self-talk had become pretty negative. My calves were yelling at me in their own language, and my guts were already screaming "NONSENSE! THIS IS NONSENSE!" Yes, guts, I know it's nonsense. You're right. But I plodded on.

I really wanted to stop. Then I saw my 5k time. Oh, hell no. I was not letting that be the tone for the day. It would've been my worst 5k time ever. No thank you.

I did a quick diagnostic check: I was warmed up (nearing 40º now?). I could breathe well (for a change). I shed my gloves, my facemask, and my windbreaker, and I pushed onward. 

I tried to get away from the chatterboxes. Most of them had been running the 5k anyway. Fixing my internal problems? Not so simple. I took some Gatorade and a gel thingy at the aid station. I'd have to wait for those to kick in. I tried to stretch out my calves, but no dice. It felt like angry piranhas sunk their teeth into the back of my legs and were holding on tighter with every step I took. 

The next loop in the course was the five mile loop around the lake. I had run this before--twice, actually--in the ten miler I ran in February. But for that race we ran in the opposite direction. I think the course was much kinder in that direction... Sigh. I walked some. I had to. Those piranhas were chowing down. I didn't feel like I was going to pass out anymore, which was an improvement, but my legs were really unhappy with my decision to keep going.

It was incredibly difficult to ignore the physical pain. I can very easily claim that it would've been easier if I'd had my iPod, but I don't know that for sure... 

What I do know is that once I started focusing on my breath--because I could breathe! Oh, joy! I could breathe and not have an asthma attack!--I found a pace I could keep and I rode it to the end of the race.

I finished the 8.1 miles in 1:40:59. I'm not super psyched about the time, but I finished. It is on par with my pace for my ten miler (2:08:29), so I feel good about that. 

I know I need to learn more about how to better fuel myself before races. I also know that I'd prefer to run my races with my iPod... but that I would probably benefit from a few runs without music. 

Where I've been, what I'm doing

Oh my goodness, dear readers, I have not forsaken thee. I apologize, blog, that you have gone a full week without an update. For shame!

Working several part-time and freelance gigs is exhausting. Ensuring I have some income, the bills are paid, the dog is cared for, and all the other nuances of life seem more complicated when I'm not going to ONE workplace for a set period of time... and getting a paycheck directly deposited into my account. Invoicing is another element that freelancers don't get paid for that, alas, must be done!

What has happened in the meantime?

I'm excited about the possibilities in store, even if none of them include a full-time job... yet. I'm working hard at accepting what I have, enjoying each day, figuring out what I really want, and pursuing only what I truly desire. That in itself takes more energy than I have on most days, but the allocation of my talent is my own responsibility and if I waste my time and energy doing things I don't like or wishing for things I don't work for, then I deserve what I get. I want to deserve what I get and earn it in the sense that I brush hands with others trying to earn it.

So here's the past week...

I've started kicking my own butt to get to my running group. Tuesday evenings at the track or designated hill (for the beloved hill repeats) are now a must. I have directed my boyfriend to demand that I go when I waver (because goodness knows that I always feel better after I go).

My eyes are closed, but I think I look pretty darn good for
having run seven miles then climbed 45 floors!

Last Saturday I also made it to the group run downtown. It's kind of an expensive long run for me if I don't have other plans in the city before/after it (it's 20 miles there, 20 back), but I went. I ran about seven miles.

After the run, I did the Fight for Air stair climb downtown. Holy moly, stair climbing is a horse of a different color when it comes to exercise... I definitely don't consider myself a stair athlete!

Last week I completed my first set of fifteen freelance articles for a new client. It was a little tough to complete them so quickly without being repetitive, but I did my very best and they were pleased. :)

In the past few days, I've made a few strategic purchases, both of which I will be reviewing in the next few months. Because I have been tutoring a Korean woman for almost a year now and she recently asked me to begin working with her very young daughter, I decided to get Rosetta Stone in Korean. I have some reservations about the program, considering that my background is in language teaching and I have some strong opinions on how people learn language (otherwise how could I teach?!); however, I decided that with the program's guarantee and my current available time that I had nothing to lose.

I also purchased a full month of the Arbonne Fit Kit detox from Becki at Fighting for Wellness. The kit includes protein shake mixes, chews, drink mixes, and a few other items, which accompany an altered diet in order to help the user determine what foods or food entities might be causing distress. I've had issues with food for quite a while now and I'm at a loss for what else to try. I feel uncomfortable no matter what I eat and I don't seem to have enough energy. I decided that I would try the Arbonne detox to try to narrow down some of my issues. Nonetheless, since my half marathon is coming up in just five weeks, I will wait until after the race to begin the detox. I don't want to change anything right now; it's too close to the race. Even if it's for the better, it could affect my running and I might not recuperate properly.

Finally, I started some seeds for my garden! I don't have all the seeds I want yet, so I don't have a full set. I do, however, have lettuce, lavender, lemon balm, shasta daisies, and broccoli planted in my spare room under a grow lamp. Hooray!

Returning to Normal: Travel, Altitude, and Attitude

Oh my goodness, how a little travel can throw things into a frenzy! I was on business travel last week and took the weekend to stay with a friend and run a race with an Oiselle pal.

The race went as well as I could expect... It was my first time racing at altitude--about 5,400 feet.

So let's get this straight: if the NFL makes a big deal about Denver's Mile High Stadium (with a mile being 5,280 feet), then I have rights to make a big deal about running at just over a mile high.

Finishing a 5k in 36:14 isn't fantastic. I know that. But my lungs didn't burst, I didn't pass out, I didn't let myself get overwhelmed enough to require medical attention, and--most importantly!--I finished the race!

Ayesha, who had just set a PR, met me with about a quarter mile left to go and ran with me. I was really touched by that. We had just met. Sure, we're part of this awesome team, but still... we just met. She came back for me and helped encourage me until I sprinted for the finish line. I felt a great sense of accomplishment crossing the finish line because I overcame the pain my asthma caused me.

Since running that race, I've taken some time to learn a little more about why it was so difficult for me to run that day.

1. Acclimatization - I arrived on Friday afternoon, but ran on Sunday. That's not enough time for my lungs to acclimatize to the environment. Even if it was, a practice run would have given me a great deal of information about what I could expect to experience in the race.
2. Allergies - Almost IMMEDIATELY after the race, I was a sneezing, sniffling mess. I had to get allergy medication to address my symptoms. I am normally not a very allergic person, but running and breathing in all that dry desert air brought me allergens my body wasn't familiar with, and I learned that in addition to having an asthma attack, I may have also been reacting to the allergens. Well, isn't that nice?
3. Dry and cool air - While 40 to 50 degree days in Albuquerque were certainly warmer than the 15 to 20 degree days I left behind in Pittsburgh, the air was still cool. Moreover, it was drier than I was used to, so even though I was completely comfortable in the temperature, the dryness may have affected me.
4. Quick ascent - I flew from Long Beach (sea level) to Albuquerque (4,900 - 6,700 feet above sea level; airport at just about one mile above sea level), which was a direct ascent. No stop along the way to acclimatize, nothing to ease my lungs into the environment of high and dry... Just *bam* walk off the plane and I'm on higher terrain than I've ever been before.

It's true that even if I had time to acclimatize, had a slower ascent, got used to the dry air (or maybe used my face mask since the air was cool AND dry), and took some allergy medication before running that I may still have been sucking air...

But knowing why I struggled to keep going at least helps me put the mental aspect of the race in perspective: this wasn't my worst 5k (my worst was in 37:27 after having the flu and coming back from an injury!), I finished (booya!), and I was 171/247 people total. Not bad. At least, that's the attitude I'm taking.

I'm really tired from my travels, but I'm hoping to hop back on my training schedule. It's been tough to make the training group meetings on Tuesday evenings... and I didn't get to do many of the Saturday long runs in January... so it's time to buckle down a little. My Brooks' Adrenalines are covered with Chaco Canyon, NM, so I think they're okay to get a little wet or dirty in the awful weather Pittsburgh is having... (Yes, I've been resistant to messing up my shoes... even though they're just shoes... but mostly because I need dry shoes to pack in a suitcase.) I need to create "normal," and then get back to it.

So here's to February and a full three months till my first half marathon...!

New Gear! Heart Rate Monitor

My running pal Eleanor really outdid herself with my Christmas gift... I was floored when I opened the little box to find a Nike+ iPod kit and a Polar WearLink+ Heart Rate Monitor! (She even got me a little green Mivizu pouch to put the Nike+ transmitter in since I don't wear Nike+ shoes.)

I was thrilled and excited and ready to learn about how my heart rate and my asthma and my running all work together... and, at the same time, I was a little bit intimidated.

A heart rate monitor. Wow, that's intense. It's a *serious* piece of gear... I mean, not clothing. I dig the clothing, socks, shoes, and accessories aspect, but this technology feels like it's almost out of my league.

But is it really?

No. I'm just psyching myself out like I do sometimes when I'm really excited about something. :)

I'm excited about using my heart rate monitor to learn about how my heart's behavior during exercise, and especially to learn how my asthma affects me during running.

Tonight I'm hooking myself up for my first run with the heart rate strap and the new baubles for my iPod.

So far, though, I'd like to report that my iPod nano (6th gen) was delightfully simple to link to the heart rate monitor. The instructions were so simple that I thought for sure I'd be on tech support later, but, no! Hopefully this is a sign of good things to come!

I'll probably post a review as I get more familiar with my new gear and how it's working for me. Stay tuned. :)

Outdoor Research Facemask review

I knew there would come a day when I would need to face the elements and learn to run outside in the winter. When I first started running, I built my endurance during the winter on a treadmill at the gym I joined, happily logging miles to my favorite tunes in a climate-controlled environment. My lungs were happy too.

My racing experiences taught me that my lungs needed to be exposed to a variety of different air types in order for me to do well in races that, well, weren't on a treadmill. (And unless you're doing a virtual race, it's likely that you're not racing on a treadmill.)

My asthma actually got so much worse in the summer's humidity (hallmark of western Pennsylvanian summers) that my race times suffered significantly. I even had to not attend a one-miler because the humidity was so bad and my asthma was bothering me so much... So I knew that the cold weather, the opposite extreme, would be a challenge. I just wasn't sure how to handle it.

Cue running coach: he recommended that I buy a face mask. I had been using a neck cowl, pulling it up over my nose and mouth when I felt like I needed to, but its fleeciness--albeit warm--got damp with my breath and the inconsistent temperatures for my breathing actually seemed to make things worse...

The local running store didn't have what I was looking for, so I had to look somewhere hardcore. I went to the outdoor enthusiast's store and--behold!--I found the Outdoor Research face mask for $26.

I ran a 5k for this trial. It was 20 degrees Fahrenheit with a windchill of 7 degrees in St. Louis, Missouri, on New Year's Day. This was the coldest weather I ever attempted to run in... but I did it!

$26 might seem like a steep price for such a dainty thing, but when you first wear this, if you struggled to breathe before, you will thank your lucky stars to have found it and you will feel like you stole the thing for the price that you paid...

The technical composition is stellar--Windstopper fabric pulled gently across your face, shaped to cup your chin and nose without rubbing, secured at the nape of your neck with Velcro. Awesome.

It does not:

• Restrict your movement
• Feel like a turtleneck two sizes too small or grandma squeezing her shoulder into your throat as she hugs you.
• Allow you to suck in cold air. (Clutch for asthmatics with cold air-induced bronchospasms!)
• Restrict your breathing*.
• Increase your likelihood to be scoped out for a fashion magazine. It's functional, but you're not going to be mistaken for Kate Middleton in it.

 It does:

• Have a thin inner fleece lining that will brush against your face as you bounce along in your run. 
• Collect a little bit of moisture inside the front near where your nostrils or mouth are. 
• Move a bit if you dip your head towards your chest (like you're looking down).
• Wash well! I put it in a gentles bag with my running socks and sports undergarments. It goes in the dryer on low, too. Easy wash, easy dry.
• Help manage breathing by providing consistent air temperature.
• Come in different sizes. (I wear a small.)

All that being said, I would definitely recommend the Outdoor Research face mask to my fellow asthmatics! I think you'll be satisfied with the relief. For others struggling with cold air intake during the winter, this might be a good bet for you too if you find that you're frequently breathing out of your mouth.

*I did not have an asthma attack during this run, so I was breathing as I would normally during a run. That is what I mean when I say that it did not restrict my breathing.

New Year's Day Commitment Day Race, St. Louis

I started 2013 out with a bang: my first race on the first day of the year! I signed up for the Commitment Day race in St. Louis, Missouri back in November. Why St. Louis? Well, I learned about the Commitment Day race via Twitter and was psyched about the idea, but the closest races to me were in Cleveland, Columbus, or D.C. I've been to those places before... And when the NYC Marathon was cancelled, I suddenly had an airline ticket I needed to use pronto. So after discussing possibilities and flight prices with my boyfriend, we decided that St. Louis would be a great place to visit--neither of us had been there before, there were many things to do and see (both indoor and outdoor), and there was a Commitment Day race there on 1/1/13!

The flight on the way there was awful, to be frank. I misjudged the right day to try to travel for New Year's... 12/30 is not the day, at least not for a 6 a.m. flight.After we arrived, we rested and in the evening we went to the St. Louis Zoo's "Wild Lights" event to see light displays of animals you'd normally see at the zoo! The indoor portions of the zoo were open to the public (but were crowded since they were warm), but this included PENGUINS! Despite the fishy aroma, we took our time watching the penguins. So adorable.

The next day we learned why not to travel to a city where you don't know anyone else for a holiday: nothing is open. We had a number of things we wanted to do, but they were all closed. I expected some places to close, but I hadn't really anticipated mass exodus. We made do with what was open and stuck with our dinner reservations at a fancy steakhouse. We ate whatever we wanted! (The bill was more than my car payment!) But we never do that kind of thing and it was really an epicurean experience.

The race was Tuesday, 1/1/13 at 10 a.m., and it was FREEZING outside. I hadn't ever run in such cold conditions. Usually when it's below 40, I go to the treadmill because of my asthma. I've been trying to ease myself into cold weather with the training group I'm in, but this was by and large the coldest experience yet! It was about 20 degrees. Oww. The race wasn't huge, but the crowd that was there huddled together and shook for warmth.

Running was exactly what I needed to do that morning. I was ready to warm up. The 5k route was mostly flat (what I expected for Midwest), with a few rolling hills (a la Pennsylvania). The volunteers on the course were so sweet, cheering for us and holding cups of mostly frozen water... I slowed down and took one to drink even though it was so cold I choked on it a little.

I was able to stay focused for the duration. I focused on my form and my breathing to keep my asthma in check, and I was successful. This was also my first race wearing my facemask. (I plan to write a review soon!)

I finished in 34:04. I'm proud of that time for a few reasons. 1) I did not have an asthma attack, 2) I slowed down to catch my breath to make sure I wouldn't have to stop altogether, 3) I've never run when it's this cold, so I'm grateful to know I can do it, and 4) this is a better time than I did for a 5k midsummer (in humidity).

We spent the rest of our time in St. Louis exploring various restaurants and museums. If you're looking for a relatively inexpensive place to visit in the near future, consider St. Louis. We enjoyed our time there. (And if you want recommendations, I'm happy to tell you a few places to try! Just drop me a line!)

2013 is off to a great start! Let's keep it up!

Karissa's 2012 Race Recap

This was my first year as a runner. I started running in earnest in November 2011, hitting a trail near my home every day that I could. I loved it. When it got cold, though, my lungs didn’t love it and I was stuck indoors with no real way to keep going. After Christmas I decided to join the Anytime Fitness in my neighborhood. I know, I know: this is the New Year’s resolution of New Year’s resolutions… a gym membership. But my real resolution was to run a 5k. A few days into January I signed up for a race in April with a friend. The date was on the calendar and I now had a goal to work towards. 

I signed up to work with a personal trainer for a few sessions at a special introductory price and learned how to use the machines and free weights, and she also taught me some things about nutrition and what muscle groups to work in what order. I couldn’t afford to continue with personal training, but I took what I learned from those sessions and did my best to apply it as the months wore on.

I ran as much as possible. 

 

Running Education: A Coach and a Team

In the throes of illness last week, I missed the informational session for the Training Academy run by Elite Runners and Walkers (Robinson Twp and Monroeville, PA), but my friend Eleanor hooked me up with the details and the contagious energy of the group while we drove to and from Columbus this past weekend. I was excited about the prospects of learning about running so I could be good at it. But I wasn't *quite* sold.

Last night was our first meet. After driving around the local high school's enormous campus searching for the track (which I had incorrectly assumed would be lit), I finally found my friend's car and parked next to it. Each of us in the small group is training for either the Pittsburgh Marathon or the Pittsburgh Half Marathon. It was hard to stand still because it was pretty chilly and kind of windy.

Our coach arrived. We talked about the program and how it worked, and then made our way to the exceptionally dark track. Somehow it seemed that the darkness got a little darker there. We walked quickly to warm up, and I found a few small patches of ice. That made me nervous... Coach taught us some really excellent stretches, most of which I had never even seen before. Then we ran around a few times. I was being extra cautious and I'm not fueled by lightning, so I was trailing behind the pack. We decided it was too dangerous to do any timed running there and made our way back to one of the myriads of parking lots.

Then the goal seemed simple. Run for ten minutes. I ran behind the group until we returned to the starting point and had to stop. Passing a half dozen idling diesel school buses in addition to running in the cold air sent my lungs reeling and I couldn't catch my breath. That was a little upsetting. But at least I'm being honest with myself. I want the coach to know where I am. Really. And to help me develop a plan to improve from that point. So while I was a little down about my performance, I was at least feeling okay about being real with both myself and the coach.

After everyone finished, we discussed lots of other aspects of the program and I began to see the merits of being involved in something so well organized. I get a coach, a training plan, education, and personal interaction. Not bad for such a decent price. Definitely cheaper than a semester of college (which is about how long the program runs).

I'm treating this as my investment in my future. My education as a runner. I'm hoping to learn enough and improve enough that I can take these lessons with me for the rest of my life (even if I end up going back to the program again and again, which is what they say many people end up doing).

The Weak, Sick, Less-Than-Awesome 5k

I learned a lot by running in Saturday's race. Sadly, most of it was learned in pain or discomfort.

Having had the flu earlier in the week, I had gotten myself well enough that I went to work on Thursday and Friday. (Surpassing "human" after feeling so violently ill earlier in the week was a significant victory for me and my immune system.) Surely, I thought, this meant that I was well enough to go run on Saturday.

No, not really. Big difference between going to work and running a 5k. On a scale of awful to fantastic, I was at "well enough to go to work." I had not yet reached "well enough to run." But ran I did.

The first kilometer wasn't bad. It was in the low 40s that morning (the race started after 10 a.m.), so my lungs were a little chilled, but I had done a decent warm-up, so I felt good about how I was breathing. I had taken both my inhalers too. I was good to go.

Unfortunately, my knee started to hurt a little. Enough to bug me to slow down. So I slowed down. And then my gut started complaining. Ugh. So I walked a little. When I started running again, the air felt different and I began breathing erratically. I took my inhaler to try to nip an asthma attack in the bud. I kept going. My friend stuck by me (she's awesome) and we ran on.

When I started feeling nauseous, the race felt interminable. I knew then that I wasn't well enough to run. (Who doesn't love hindsight?? Argh.) The goal became to just finish the race.

There were still people behind us, so my mental game was at bay. Thank goodness. One thing was going right.

We ran, slowed down, ran, walked, ran, slowed down... in a pattern until we sprinted for the finish line. I always want a strong finish. It feels good. After that, though, I needed to sit down with a bottle of water and I really, really needed something warmer to wear.

I wasn't thrilled with my time--37:27--but having had the flu and having not run for three weeks since I had a knee injury, I think I did okay.

It wasn't my intent to just go cold into running the race. Last week I had wanted to do a few easy runs a few days during the week to see how my knee felt and make sure I was stretched and ready. But with the flu, there was no way to do that. So the lessons learned are as follows: 1) don't rush to return from illness, 2) try to gauge how well you feel by being active before the day of the race, 3) don't return from an injury and an illness at the same time (ever).

This was the last race of 2012 for me. My next race with be on New Year's Day! I'll recap my 2012 racing season in another post, but I'm really excited that I completed this race. It wasn't easy because I wasn't well, but I finished.

Layers of Difficulty

I'm finally officially calling myself a runner. And when I do that, people often say, "Oh, running is hard." Or something like that. It's usually followed by a story from when they were a kid, which just so happens to be the penultimate example of why a person shouldn't run. Sometimes there's a story of a record something-er-other or injured whatchamacallit and at the end I don't know if I'm supposed to feel like I bonded with the person or like I have learned my lesson.

Yeah, running can be hard.

But you know what else is hard?

NOT running.

At least it is when you're used to it, expecting it, wanting it, or needing it.

I've been trying to rest my knee ever since learning my official diagnosis, and it's really difficult to do! I walked my race on Saturday. I've been pushing myself to do the physical therapy exercises my doctor gave me. Lunch breaks on days without precipitation are spent walking around Pittsburgh's South Side (seeing the sights, doing some holiday shopping).

I'm trying to stay moving. I'm trying to stay motivated. I've had a tough time dragging myself out of bed in the morning. I'm guessing it's because the days are so short and my house is so cold that my body's impulse is to hibernate right where I lay. Yeah, I know you all have been there. It's a common human thing, I've learned.

Sometimes running is my stress relief after a long day. Other times it's what I do to make myself feel better about myself or life in general. It can be an escape (yes, even on a treadmill). Running's catharsis lies in every step, step, step, after step of hope that I'm getting better at something... improving my form, my breathing (with my asthma, a constant struggle), working on hills, or changing my gait. Or just running. I can just be getting better at running when I run. That's okay too. Superficial or deep, whatever I need, that's what running is in my life. I can fit it to that gap to fill that need, albeit temporarily.

But not running has made it tough to find a way to stay on top of my mood if I'm wishing I could just go pound pavement--where does that energy go? What am I choosing to do with it instead? It's really a challenge to pay attention to because these habits of *not* running aren't all that unfamiliar. I only started a year ago. It wouldn't be that difficult to slip back into non-runner status. But I'm trying to keep going, reminding myself that I want to come back. Staying mindful of what I'm feeling when I want to run and why I feel the urge to run is proving to be a very interesting experience. If you've never dissected it, I encourage you to do so. You will probably learn something about your own motivation.

My knee still hurts. I hope that I will be able to run next Saturday. (I'll even take a run, walk, run, walk pattern!) It's a 5k road race I've been looking forward to in Columbus and I've got two running pals coming with me. It'll be fun no matter what, but I'd really like to be able to enjoy the sporting part of it.

Get a Fire Extinguisher: A Public Service Announcement

We've all had some cooking mishaps. None of mine ever included fire. Not until last week, anyway.

I wanted yams--just like at Thanksgiving. The ones I put in the oven were perfect. Sweet and bound for greatness. I baked them and when the timer went off, I removed them from the oven and dropped the marshmallows on top one by one, creating a little layer of puffy clouds on top of my already delicious dessert-like food.

I did what my mom had said to do--I moved the oven rack up and turned on the broiler. I slid the dish into the oven and went about getting ready the remainder of my turkey leftovers.

I looked over at it and noticed that there was smoke coming from the back left burner, which is where the oven vent is located. I immediately went to the oven and opened the door.

After seeing flames, I threw the oven door shut.

I yelled, panicked, and was echoed by the smoke detector, but, having been trained how to deal with emergencies like this a few times in my life, I jumped into action without much thought. It was more reflex than choice...

Under my kitchen sink I found my fire extinguisher. I pulled the pin, checked the pressure, opened the oven wide, and sprayed. Once. Twice. The fire was out.

I took the wailing smoke detector down from the ceiling and hushed it.

Then, I couldn't breathe.

I got onto the floor and crawled to my kitchen door and onto the porch with my dog. I propped open the door. I fell into a coughing fit, but when I caught my breath, I knew I had to go back inside to open up the house.

Notice that everything in this picture is covered
in white dust. That's from my fire extinguisher.

The air was white with extinguisher chemical. The air wasn't fit to breathe. It burned my nose and throat when I breathed. I held my shirt sleeve over my mouth and nose so I at least didn't breathe in the particles directly... I was already having an asthma attack.

I went around the house opening windows and turning on ceiling fans.

When I got dizzy, I sat down, but I knew I couldn't stay there. I would just pass out because I wouldn't be able to breathe. I crawled back to the porch where my dog waited. She was frantic, but listened to me so well. Thank God, she listens so well. What a good girl.

I was a Girl Scout, my dad was a volunteer fire fighter, and I was a resident assistant for an upperclassmen dorm in college, so over the years I've learned a little about how to handle myself with a fire extinguisher. That doesn't mean I'm okay with fire. Quite the opposite actually. My family's home caught fire during my senior year of high school. It was devastating. I've never really been okay with fire. But putting out fire? I know a thing or two...

And now my Public Service Announcement...

If you do not have a fire extinguisher in your home, please go purchase one. They are not too expensive, but they could save you a lot of money (especially if you have no renter's/homeowner's insurance or a high deductible).

These are my sad yams. Half the marshmallows were
blown inside the oven when I used the extinguisher.
(See above photo.) Silver lining: the dish cleaned up
nicely and was not ruined.

There are different classes of fire extinguishers to handle different types of fires. *Note especially that there is a special kind indicated to handle grease/oil fires in kitchens (class K). Some extinguishers can be labeled to handle multiple classes of fires. Mine was labeled for ordinary combustibles (class A), flammable liquids and gases (class B), and energized electrical equipment (class C).

*Note that there is a special kind of extinguisher for electrical fires... (i.e., wire short-circuits, overloaded electrical cables). With these, water, foam, and other agents that have the potential to conduct electricity ("conductive agents") SHOULD NOT be used.

My fire was an ordinary combustible: marshmallows
But they were on fire in an electrical environment: my electric oven

Is it an electrical fire? No, but is it safe to dump water on the marshmallows en flambe?

I wasn't willing to take that chance. My extinguisher did the job.

After you use your fire extinguisher, no matter how little of the agent you used, it needs to be recharged. I used only two sprays. (I knew such a small fire didn't require me to empty the whole darn thing into my kitchen... besides, I would've just had all that much more chemical to breathe in! Yuck!) Your local fire department may be able to recharge your extinguisher for you, and if they can't, they will probably be able to tell you who can. Even if you have to pay to have it done, it'll most likely be cheaper than buying a brand new extinguisher.

It's also a good idea to have your extinguisher recharged when you inspect it regularly. Yeah, yeah, I know you're thinking that you'll do that about as often as you change your smoke detector's batteries... which is rarely or never, or only when forced because the dang thing starts beeping in the middle of the night... But maintenance is an important part of maintaining safety. If you want safety (who doesn't?), you have to work for it.

Trail race #2 -or- Flirting with injury

I ran my second run on the Ohio Outside Trail Series this past weekend. Saturday was chilly and my friend Eleanor and I had driven through clouds on the turnpike to get there.

The race itself was better than my first experience with this trail, which had been my first experience with trail running altogether. We walked the hills (super steep) and ran as much as my lungs would allow. The course is two loops and for some reason the second loop was MUCH easier than the first. I actually enjoyed the second loop.

We ended up beating my time (yay!) and that put the rest of the day in a glorious light. We went about our day together, got lunch at Square Cafe (delish!), and even hit the Carnegie Museum. Yes, I was still in running clothes; no, I didn't care that some snobby girl made a comment about my choice of attire. I felt like asking her how many miles she ran that day. :-P

As the day wore on, however, my right knee started bothering me. It was tight, then it popped. Then it was tight, then it wouldn't pop even though it felt like it needed to. When I got home that night, I iced it and elevated it for awhile and went to bed.

The next morning I could hardly bend my knee.

What on earth happened? The worst injuries are the ones you don't remember happening. You can't point at some distinct point in time and say, "Yes, at that time, that thing I did, that is what caused this pain." Worse, it's usually my left knee that bugs me because I smashed it pretty good a few years ago when I fell skiing. (My middle name isn't Grace, okay?)

I did some easy stretching on the floor while my dog kept trying to lick my hands and face alternately, and eventually came to the conclusion that I was going to need R.I.C.E. to get this back into shape. Rest, Ice, Compression, and Elevation. Yeah, standards of healing. So good.

I knew it wasn't good when I took my dog outside and could hardly get down the three stairs off of my porch. Yikes. To the couch! I propped myself up and got to knitting and watching a little SVU on Netflix (don't judge me). I took the ice off in intervals of 15-20 minutes.

I didn't feel any relief by late afternoon, so I took some ibuprofen. A little anti-inflammatory action helped me at least rest without as much pain.

I repeated the ice routine the rest of the night, wrapped my knee up with an Ace bandage for sleep, and by some magical healing miracle, my knee felt fine on Monday morning. I'm hesitant to declare myself fixed... especially when it hurt SO badly that day. I was ready to go to urgent care... I'm taking it easy this week, though, just so I don't do anything to make it worse.

No running--elliptical machine and bicycling only. That little flirt with injury was enough to make me hope and pray that I never incur an injury that will land me on the sofa for much longer than a weekend.