The key to a successful workout

After many many years of running, you'd think I'd have figured out how to run a successful workout. Having been an athlete for the better part of 2 decades, one would think I'd know how to pace myself through a tough workout. Yet this past year, I've struggled with tempo workouts, especially when doing the hard efforts solo. Over the past 12 months I've tried to figure out how to have a good workout and push through the pain on my own when the going gets tough. As the saying goes, "What matters most is what you do when no one's watching." (or something like that...)

At any rate, today I finally figured out the key to a successful workout. It's no big secret, there's nothing magical about it - it's really quite simple... wait for it...

Be patient early.

Coach/Dad has been telling me this throughout the past year; it's been his mantra to his high school athletes for the 15 years he's been coaching. Yet on tempo days, in my stubbornness, I would foolishly run the first part too hard. I'd look down at my watch and say, "S*** that was way too fast!"

Anxious and impatient, I'd go out hard and pay dearly for it at the end of the workout. Rookie mistakes, when made by a veteran runner, are really stupid, inexcusable mistakes made by an undisciplined athlete. Time and again I've gone out too hard on tempo days and then struggled home in the final miles. Ironically, on the track I'm like a metronome, hammering out the assigned pace right down to the second. Circling the oval, I'm the epitome of even splitting. But on the roads, where I can only check my splits every mile instead of every 200 meters, I go out hard and pay for it later. Until today.

Today I ran 3 X 2 miles at tempo pace, a standard tempo workout for distance runners. The name of the game was descend - the success of my workout depended on my ability to run the 3rd repeat faster than the 2nd and the 1st. Simple, one would think, but a challenging task for the ever-impatient runner like me.

Foggy day at Lake Merced (surprise surprise!)

Thankfully, I had my handy Garmin to help keep me in check, and the threat of feeling like crap on miles 5 and 6 kept me patient on the first 2-mile repeat. For the first time in a long time, I executed the workout to perfection. Running the first repeat with patience, I felt in control the whole time. On the third and final repeat, I felt strong, powerful, fast! It's been a long time since I felt like that at the end of a workout! As I whizzed around the path along Lake Merced, I thought to myself, "This is what fitness feels like!" What a difference it makes to run the first repeat under control and simply be patient.

Coach/Dad figured out the secret to a successful workout and race a long time ago... silly me to take this long to get it through my head. Lesson of the day: Dad knows best! :)

Why do you run?

People often ask me why I run, and they especially want to know why I'm continuing to run competitively after college. People run for a wide variety of reasons... I want to hear from you. Why do YOU run? 

I run...

-Because it brings me joy - There's nothing quite like that runner's high that you get after a good, hard run. I run for the joyful, euphoric post-run endorphins that no amount of alcohol or drugs could ever create.

-Because I like to go fast - I love the feeling of FLYING down a hill full speed ahead or rounding the curve of the track at maximum velocity, going as fast you physically can.

-To explore - I can't think of a better way to see a new city than to run it. While on foot, I've explored the ins and outs of Washington DC, Buenos Aires, Las Vegas, New York City... You can see so much more of a place while running than when walking or driving! Also, running has taken me to some pretty beautiful places; for an especially scenic run, try Lands End in San Francisco or the Pacific Crest Trail starting from Sugar Bowl - two of my favorite runs! :)

To explore

-For health - Running keeps me fit both physically and mentally. The hour spent outside (except for those rare treadmill days) allows me to take a break from my busy workday, stretch and move my body after sitting in front of a computer, and clear my mind from any stressors. Whether I'm running on a bright sunny day or through rain showers, I feel healthier just for having been outside, in nature. Running brings me peace of mind, body, and spirit.

-For fun! - I'm a social person and love running with other people. Runs are so much easier when done with company! My favorite way to spend a Sunday is to go for a long run with my best friends and then all go out to brunch. The best of friendships are built while traversing hills and getting lost on trails together. To me, teammates and running buddies are like family.

For fun

-To eat! - I am a foodie who loves a good meal. I like to bake, cook, host dinner parties, and try new restaurants. I run to keep my inner fat kid at bay :) 

To eat!

Yum, yum

-Because I have unfinished business - I'm continuing to run after college because I know I haven't reached my athletic potential. I've still got so much to explore with my running and so many dreams still to chase. I'm not ready to be done competing yet... which leads me to my next point:

To compete

-Because I'm competitive - I like to compete and I like to win. Whether it's a board game or a track race, I hate to lose. I love the purity of competition and seeing who is the best on any given day.

-Because being a runner is part of who I am - For years, being a runner has been a huge part of my identity. Throughout my life I've been known as "the runner." From the nerdy junior high kid who ran all-out in the mile in P.E. to the college athlete, running has defined who I am. I'm also a daughter, a sister, a girlfriend; a student, a teammate, a friend. One day I'll hang up my spikes and end my competitive career, but I won't stop running til my body gives out on me. I'll always be a runner.

I'd love to hear from you - why do YOU run?

Recommitting to Running: RunPro Recap

It's been a while since I've updated the blog, as I've been super busy as of late - it's been a go-go-go summer so far! Between a 4th of July trip to Davis, camping with my family at Donner Lake, and the RunPro camp in Minneapolis this past weekend, I've barely had time to breathe! I've been living out of a suitcase and my room is an absolute disaster (I'd like to blame that on all the travel, but let's be honest, my room is messy all the time...)

At any rate, this past weekend I had the incredible opportunity to attend the first-ever RunPro Camp, hosted by Team USA Minnesota and USA Track & Field. The camp was a 4-day networking event designed to connect aspiring professional distance runners and provide them with the tools necessary to pursue a professional running career. For me, the jam-packed camp was probably the best thing that's happened to my running in a long time. I arrived in Minneapolis after a year of ups and downs, having spent the past 12 months floundering as I tried to navigate the world of professional running. Upon returning home, I not only feel empowered to take control of my pro running career, but I'm excited and more passionate about this running dream than ever.

This weekend I met 20 amazingly talented distance runners who are all in the same boat as me - after finishing our collegiate eligibility, we still hunger for more. Whether we have unfinished business on the track or are anxious to debut on the road racing circuit, we all share the common dream of making a career out of running. Being a professional in our chosen sport is no easy task - there's no NFL draft or minor league for us to easily transition into. Instead, upon leaving the ranks of the student-athlete, it's up to us to figure out how to make it in the sport. There's little money to be had and we're certainly not in it for the fame... but we LOVE to run, to compete, and to explore the limits of our athletic ability. So, we embark upon this journey to become a professional runner...

As I said, this past year has had it's fair share of ups and downs, with unfortunately more lows than highs. After having surgery a year ago to remove my problematic gallbladder (which had thwarted my final season of college track), I had to take a fair bit of time off. Last fall, I slowly tried to rebuild fitness, but it was a long road back. I had a few successful races in 2011, but overall felt like I was always one step behind, constantly playing catch-up and never truly prepared to race. There were many times when I wondered if I just shouldn't give up on it all and go get a real job. Thankfully, after a much-needed break and some time to reflect on my goals, I recommitted to pursuing my running aspirations (2012 Olympic Trials and beyond!). In the past 6 weeks I've finally been able to lay the foundations for a solid season, hammering away at the base mileage and building fitness every day. I've got a summer/fall racing schedule mapped out and am excited to see what I can do in the coming months.

Attending the RunPro camp was an incredible opportunity and I tried to make the most of my 4 days in Minneapolis, learning all that I could, meeting people, asking questions, sharing experiences. Time and again I referred to the camp as a game-changer -- this weekend changed my attitude, changed my approach to professional running, changed my outlook on the future. Whereas in the past year I've felt like I was navigating in the dark, now I feel empowered to take hold of this dream. I liken the RunPro experience to my experiences with Economics for Leaders (EFL), an econ/leadership camp I went to in high school (yes, I was -- and still am -- a nerd). While the econ component of EFL wasn't life-changing, the leadership portion sure was. After a week of intense leadership training and team-building activities, where I met students from across the country, I came home a more confident, self-assured young woman. EFL was life-changing, especially for a young 17-year-old who'd never ventured far from the sheltered "Davis bubble." The RunPro camp was a similarly empowering game-changer, serving to renew my confidence and my passion. On yesterday's long run, I flew through Golden Gate Park and along Ocean Beach still on the "high" of my RunPro experience.

Run Joyfully!