run without a watch...

run with a friend...

volunteer at races...

These are just some of the helpful non-running ways runners shared about how to enhance their running in last week’s Giveaway Forum with your ideas of one more non-running way to enhance your running.  Thank you to everyone! There’s a lot of collective running wisdom in your tips. 

This week’s winner of a shirt from our friends at One More Mile is Jackie who also has a great blog, The Demented Mom Runs.  Before you go checking out her blog, be sure to leave your ideas to this week's forum.

This week's Giveaway Partner: SportHill

We’re thrilled to continue partnering with SportHill, a premier designer of performance clothing for runners. What sets SportHill’s line of apparel apart from the rest is its “temperature-tuned clothing” constructed from unique fabrics designed for zones of comfort. 

With warm weather running and racing here, SportHill is offering its Cool Lite Tee, a top that feels and looks great on any body!

This week's Giveaway Topic: Your running expertise

While most of us aren’t coaches, we all have some areas about running that we’ve come to figure out very well.  After we’ve spent some time struggling, we turn out pretty knowledgeable, especially those lessons learned the hard way—like about soreness, speed work, certain injuries, running long, proper shoes, hydration.  So we'd like to hear your expertise by answering the question:

What are one or two lessons you’ve learned about running “the hard way” that you’d like to share?  How did you learn them and how would you advise others learn your running lessons in a not-so-hard way?

Go to the Lounge and leave your response in the Forum to become eligible!

All Loungers who contribute to the Giveaway Topic from July 13 - 18 will be eligible to win a free Cool Lite Tee from SportHill. Runners’ Lounge will select and announce the winner on July 20th.

Best of running to everyone!

You started running to lose weight, and you’ve been very successful. How has your interest in running changed since you began?

I have always loved to run, strike that, I love to run when I am in shape.  Just after having my second child I felt heavy and did not want to keep the “baby weight” around for any length of time, if I could help it.  So I started to run to lose the weight.  At first I felt horrible; gasping for air, fat bouncing, nothing close to what I had once felt while running.  I wanted so badly to hang up my shoes but I didn’t.

I knew that if I stuck it out I would get back to the place where running was fun again.  Now that I am “in shape,” for a Mother of two standards anyway, running has become a passion.  My entire life I have had sports as an outlet for stress, an escape from life for the time I am active.  In my adult life I never had that outlet until I became a runner.  I can now call myself a runner, I spend my allowance on gear, I hunt for my next race and I ran a Marathon.  Running is fun, running is my passion, I am no longer running to lose the weight; I am running for a happier me.

What did you learn about yourself as you pursued the ½ marathon quickly after completing shorter races?

In June 2008 I ran the Race for the Cure 5k, at just under 10 minute miles pace, I struggled to run without stopping.  That was my first race as a Mom.  It taught me so much about myself; it was humbling because I was no longer the athlete I had once been.  I learned to accept being passed, to accept that I could not keep up. 

Fast Forward to May 2009 and I was at the starting line for my first ½ Marathon.  I had lost 40 pounds since my previous race and was following a training plan. Running was now a habit and this race was my chance to prove my “Runner” status. 

The Capital City ½ Marathon in Olympia, WA was amazing.  Going in I had no expectations, no idea what I would see, hear or do.  What I found was an amazing way to be a part of something bigger than myself, surrounded by people with the same mission.  Young, old, thin, heavy, running is the great equalizer and I was a part of that.  The ½ Marathon distance is a really great distance for my body type.  I am heavier than the pocket runners, at 185 it is tough keeping the machine moving. My strides felt strong the entire 13.1 miles and I was not sore at all after the race.  In 2008 my goal was just to finish the ½ Marathon, instead I achieved a great time 1:43:48.  Talk about a transformation.  

Care to share what you do for a career and how it works with your running?

I work in the event planning group for a large company.  My office is located near several great running trails.  My boss is amazing and lets me stretch my lunch hour for my long mid-week runs.  I have a training partner who I meet up with often during our lunch hour.  There is a locker room to shower up before returning to the office.  I work 40 hours week and have most weekends off.  On occasion I will travel on business, which gives me the grand opportunity to see and run in new places.  I discovered that Vancouver B.C. is an amazing place to run.  My career is a great match for my running goals.  I am amazed at all the planning that goes into the races.  Volunteers, registration, vendor booths, food, music, street closure, portable toilets, etc, those race organizers deserve a pat on the back.

T ell us how you then stepped up to train for your full marathon

I originally signed up to run the Seattle Rock ‘n’ Roll ½ Marathon and started training just after the payment went through, months before any training plan needed to be started.  My body responded really well, I had no pain, I felt strong, my mind was working toward my goal and the distances were great.  The success with the training made me wonder if I could possibly do more.  So I found a 16 week “Rookie” Marathon training plan and told myself that if I still felt good at week 8 I would change my entry to the Full Marathon.  Week 8 came and I knew that this was the best time in my life to accomplish this goal.  Very few people run Marathons. I wanted to be part of that elite group, to accomplish something on my own for me.  I sent an email to the race director and paid the $20 to run 13.1 more miles. 

You’re one of many runners who describe running as an addiction. How so?

People think I am weird when I say I am addicted to running.  I truly am.  I get excited on my running days, I love shopping for new gear, signing up for races gives me something to look forward to, I have a running Blog and love to read the Blogs of other runners. I miss running on my days off.  My body feels great after a run and I am doing it for me.  It is an addiction because it is a part of me.  As a Mom there are few times where you can feel like anyone other than “Mom.”  With running I can just be me and that is a great feeling, an addicting feeling.

Best advice or two you would give to a first-time marathoner?

Chose a training plan that fits your life, don’t beat yourself up if you miss a day.  Use the training to learn about what to eat and drink before and during a long run.  Use your training to select the right clothing, music and shoes.  If you find something annoying during your training fix it, because it will be ultra-annoying at mile 20 and beyond.  Rest, ice and take care of your body. 

And the advice I should have taken: Run your first Marathon to Finish.  Do not worry about time for your first race.  That way you can enjoy the experience regardless of the clock.  As much as you tell yourself “I will never do this again,” during the race, you will probably run more than one.  So enjoy your first.  Cross the finish line with a smile.

Any quirky running traits?

Love Blue Gatorade.  Have to put my left shoe on first. Nothing too weird..

What have you not done with your running that you’re still looking forward to?

Sub 4 hour Marathon.  Marathon day was not a good running day for me. I want to be able to finish on a strong day and live up to my racing potential.  I know I have a Boston Qualifying time in me, and if it comes great, but I am not going to put that kind of pressure on myself for a few years.

I plan to run races in various distances, 5K, 10K, 15K, etc. so I can have recorded times for each.  This will also help me determine which race I like best.

Eventually I would like to run for a cause and join a group of runners.  Eventually I will do that, just have not found the exact match. 

Current running goals?

Sub 21 minute 5 K.  Sub 4 hour Marathon. Help others to meet their running goals and cross the Finish Line.

Non-running interests?

In my (limited) spare time I love writing, photography, playing volleyball, camping, hiking, girl’s nights and time with my family, and friends.  Spending the weekends relaxed with my kids and husband.

Greatest running moments?

I always love coming home after a long run and seeing the smiles on my boys and husband’s faces.  They are my best and favorite Finish Line.

What is one unique thing about you that most people don't know?

My Grandpa Ernie was a professional baseball and semi-pro basketball player.  He passed away when I was 13, but he is always in my heart.  I feel closer to him through athletics.  I believe I have a running Guardian Angel.

Most embarrassing running moment?

Try humiliating running moment!!  I have a weak Mommy bladder and no patience for race day potty lines.  So on mile 12 of my marathon, when my bladder gave out and there were no toilets in sight, I wet myself.  Everything I drank for 3 days came out and I was mortified.  Thankfully I wore black spandex and we were in a dark tunnel, but still embarrassing is not even close to the right word.

If money could buy you a running dream, what would it be?

My dream would be to travel the world, running along beautiful landscapes, getting paid to take photos, write and live through my running.  Ireland, Australia, Greece and various water (beach, lake, and river) destinations come to mind as the first stops on my dream running tour.  

Best running advice you’ve ever been given?

A Marathon is not two ½ Marathons. Respect the Distance.  Boy did I learn that on my First Marathon.

Best running advice you’d like to share?

For Running Moms: Don’t feel guilty about the time and money that you spend on running.  Embrace your running and know that it is helping you to be the best wife (partner) and mom you can be.

For Runners:  Your physical ability is nothing without mental toughness.  Train your brain and your body will do the rest. 

Because we work in different places, live in different towns, have very different dissimilar family commitments, we decided early on in our partnership to carve out a few hours every week to meet for lunch (or occassionally a run)- usually Mondays and Wednesdays - to make sure we have time to talk about the Lounge.   And during each meeting, we can't help but catch up on our running too!

We would love to have all of you with us each day to share in the conversation.  It is a highlight of our days and weeks.  But since you can't always be free for lunch, we thought we would bring you a few shreds of wisdom and Lounge updates each week via video.   We think of this series, aptly named as "On the Run" as a combination of "Deep thoughts by Jack Handy", Public Service Announcements, and a "coaching minute".  They kinda' serve as our virtual version of announcements over the Runners' Lounge PA system.  

This "On The Run" series shares a little bit of running information and us.  Sometimes while we are actually on a run.  And other times when we are on the run.

Let us know what you think.

This article is part of a new series on Nutrition for Runners.   Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.  

Treat Yourself to a Summer Dessert

by Heather

One of my favorite things about summer is the variety of FRESH fruit. There are so many colorful things to choose from, that combine to make So many tasty dishes!

Using fruits in your dessert means you’re getting Natural sugars and healthy carbohydrates. Plus, the added benefits of various vitamins and minerals! Here are a few of my favorite fruits and some easy dessert recipes – 

*Strawberries: 
Low-Fat Strawberry Shortcut (Recipe from Kraft Foods.com) 
12 servings

1 ½ qt (6 cups ) fresh strawberries 
¼ c Sugar* (optional) 
1 pkg prepared Fat-free Pound cake 
1 tub COOL WHIP FREE topping (or try Strawberry COOL WHIP!), thawed

TOSS strawberries with sugar; let stand 10 min. or until sugar is dissolved, stirring occasionally.* (optional) . CUT each slice of pound cake horizontally in half. Place 1 cake slice on each of 12 dessert plates. TOP each with about 1/4 cup of the strawberries and 2 Tbsp. of the whipped topping. Repeat layers. Serve immediately.

Nutrition Info per Serving: 
Calories: 170 
Total fat: 1.5 g (Saturated Fat 1 g) 
Carbohydrates: 36 g (Fiber 2g) 
Protein:  2 g 
*Vitamin C:  80% DV 

*Blueberries  
Blueberry & Banana Parfait (Recipe from KraftFoods.com) 
4 servings 
 
2 c Skim Milk, cold 
1 pkg Vanilla Flavor Instant Pudding 
1 c blueberries, fresh or frozen 
2 tbsp Sliced Almonds

Pour milk into a medium bowl and add pudding mix. Beat with a whisk for ~2 minutes, or until well blended. Cover and Refrigerate 5 minutes. 
Chop bananas and toss with blueberries. Spoon ¼ of the pudding into each glass, cover with fruit, and then top off with remaining pudding. Top  with almonds!

Nutrition Info per Serving: 
Calories: 230 
Total Fat: 2.5 g (Saturated Fat 0.5g) 
Carbohydrates: 50g (Fiber 3g) 
Protein: 6 g 
Vitamin C:  20% DV 
Calcium: 15% DV

*Pineapple 
Cranberry-Pineapple Dessert (Recipe from KraftFoods.com) 
12 servings

2 c boiling water 
1 pkg (8-servings) Jell-O Cranberry Flavor (sugar-free) 
½ tsp ground cinnamon 
1 can (20 oz) pineapple chunks (or fresh pineapple chopped!), undrained 
(Look for pineapples in Juice if you buy canned, not “heavy syrup”) 
ice cubes 
1 can (11 oz) mandarin orange segments, drained 

Stir boiling water into combined Jell-o mix and cinnamon, in a large bowl, for at least 2 minutes (until gelatin is completely dissolved). Drain pineapple, saving the juice! Add enough ice to saved juice to measure 1-1/2 cups. Add this to the gelatin mix. Stir until the ice is melted.

Refrigerate for about 45 minutes, or until the gelatin is thickened. Reserve ¼ cup of pineapples and oranges. Add remaining pineapple and oranges to gelatin. Pour into 1 ½ qt serving bowl. Refrigerate 4 hours until firm. Garnish with any remaining pineapple and oranges. Store in the fridge!

Nutrition Info per Serving: 
Calories: 40 
Total Fat: 0g (Saturated Fat 0g) 
Carbohydrates: 10g (Fiber 1 g) 
Protein: 1 g 
Vitamin C: 15%

For more recipe ideas – just type in your favorite fruit and search Kraft’s Healthy Living Recipes for easy desserts! Another great site is CookingLight.com!  

Do you have any favorite summer dessert recipes with your favorite fresh fruit??

This week in the challenge we are talking Long Runs.  The good, the bad, the ugly.  Steve and I kicked it off with our weekly podcast on Sunday night.  Steve shared some great basic tips he has learned about the long run.   Take a listen and then drop by the forums and tell us your tips as well.

Download Half marathon challenge week 4 long runs

And if you are just getting started or need a refresher, don't forget to browse through the Know How section, espcially the Long Distance or Building Endurance sections.  There are some great, classic posts and articles about long runs, including:

• Tips for Getting Through a Tough Run
• Going the Distance In Your Mind
• Great Posts on Building Miles and Going Long

And if Twitter is a daily habit, don't forget to follow us at Runners_Lounge.   In addition to our daily quotes, we also share daily half marathon tips.  This week's tips are also on the long run.

Here is a run down of the key lessons/parts of my long run:

Two days before scheduled long run.  I double check my family schedule and the weather to see if anything has snuck into the time slot that may make me miss or delay the run.  This gives me a few days to shuffle things around if needed.  I don't mind a little bad weather, but really hot or really cold or other extremes (foot of snow, lightening, etc) is stuff I will shuffle my run for.   And in the summer, I start watching my water intake and try to bump it up a bit more than normal and try to hold back my caffeine.  Decide on running route.  Decide initial goal.

Day before scheduled long run.   Remind my family of my long run.  Just because I mentioned it a few times and it is on the calendar means nothing - always good to confirm.   Water is with me all the time and make sure I drink it in lieu of other beverages.   I usually don't run anything hard or long the day before.  Start making a mental list of "challenges" I can think through on my run.  Start thinking about post run food reward.

Night before long run.  Small to moderate sized dinner, nothing unusual, nothing too spicey.  No alcohol - not even one beer.  I find alchol makes me drag in my runs for at least 24 hours after drinking it.   Small snack at bedtime - something easy to digest like a rice krispie treat.   Water at bed.   Clothes laid out - my most comfortable, nonchafing stuff I can find.  Water bottles, iPod, phone, SpiBelt, shoes, Gu, towel for after ... anything I need I lay out - just like I would do the night before the race.   It makes prerace prep more like a routine than a test.  Decide on three possible goals (usually some combination of miles and timing).

Morning of long run.  Put on running stuff.   Body glide in rubby spots.  Small snack like a banana, glass of OJ, or granola bar before I head out.  Light stretching.  Last trip to the bathroom.  Note to family of route and expected timings.   Gather up all my crap.   Drop off water bottles along route if needed.

Long run - part 1:  Walk 1/4 mile to warm up and make sure all my gear and stuff is on right and feels right.  Start running really, really slowly.  I force myself to run slower than I think I should for the first mile or so.  Goal is to settle into a groove, an easy to sustain pace.  Water stop every 15-20 minutes.

Long run - part 2:  Still running slow, but slightly faster than part 1.  Work on couple mental challenges I brought along.  Think about training plan and if any modifications are needed.  Breath deeply - enjoy the first half of the run.  Water stop.  Depending on distance could be a fuel stop with GU as well (about every 30-45 minutes).

Long run - part 3: Turn around or half way point for run.  One of my favorite parts of the run.  If it is an out and back course, I now know that I will finish because there is only one way back to the start.  Short walk break.  If I figured out anything about my mental challenges, I jot down notes on the voice recorder or notepad on my phone.   Start picking up the pace a bit.  Goal is always negative splits for my long runs.  Begin varying the pace more - short pickups - to keep my legs interested in the run.  Water stop.  Could be GU depending on distance. End of part 3 and going into part 4 is a tough leg for me - I am ready to be done.  Pull out something from bag of tricks to keep going - sighting short term milestones, walk breaks, listing all the things I have done harder than this, slowing down to a crawl, switching music, thinking about new challenges, mantras ("all forward motion is good motion", "i can and i will", "just keep moving").

Long run - part 4:  Funnel spirits of other runners in the community.  Call to mind great stories of tough runs.  Start thinking about how good it will be to be done with this run.  How so many people didn't get up and do this run today.   Run through lists at home and what needs to be done after the run.  Begin thinking about post run food reward.  Smile.  Pick up the pace some more.  Visual the finish line at a race.

Post Long Run:  Walk it out.  Drink lots more water and touch of Powerade.  Listen to a great tune as I walk and drink.  Wipe off a bit before hopping in car.  At home, get good for me snack first.  Usually a fruit and something with protein.  Drink more water.  Shower.

And then...back to reality. 

• Lessons learned by a new half marathoner, Simply Fabulous - good reminders for any half marathoner.
• Why I Run post from "Baseball is proof God loves us" has a great statement about halfs: "And that's why I run halfs. They are enough of a challenge that I have to make myself run a fair distance to train for them, but manageable enough that I don't have to kill myself for them."
• Suzy, from The Runs blog had a great post why she runs.   Do go read it for yourself.  But another thing caught my eye on her profile, in her description of why she runs:  "It's the one quiet moment in my day, where I can be alone, and listen to God. I am so thankful for my ability to run, and I will do it as long as I am able."
• Mrs. Fatty Pants has a great list of reasons why she keeps running, losing weight and trying - love the whole list especially her chub-rub reason and her last one of "So that I can say I stuck with it, even when the going got tough! Just like with running - I'm going to finish what I start."
• A must read!  Great poem by Shut Up and Run of why she runs.   An instant classic!

Last week we invited runners to take stock of what's going on in their running and to discuss it with others in the forum.  Congratulations to three runners, Abigail, Dan, and Laura, for sharing their look back and look ahead.  They're each receiving an autographed copy of Runner's Guide to the Meaning of Life, a book of insights and inspiration by Amby Burfoot, Editor-at-Large of Runners' World magazine.

Our next FREE STUFF Giveaway Partner: One More Mile!

One More Mile is a business born from a runners need. They didn't like having to pay so much money for running apparel and it seemed difficult to find basic, everyday running clothes. They wanted exercise clothes to do the job, that is, to wick sweat, to be of good quality, and to be comfortable.

And they know most runners want clothes that is fun to wear.  As they say on their site, "We’re running and walking  for the joy and fun of it so why shouldn’t our clothes express this?"  Stop by their site and check out the shirts, gear and running accessories.  All of great quality and great fun! 

And to share the fun, One More Mile is generously giving away a running T-Shirt to a lucky Loungers!

Everyone can become eligible to win

Since Runners’ Lounge is dedicated to sharing useful resources, simply contribute advice or a tip to this week's Giveaway Question. Your advice can be something you have tried, learned along the way, something you have read, a link to a great post (yours or someone else’s), or a link to others’ advice on another running site.

This week's Giveaway Topic:

One More Way...

In the spirit of "One More Mile," we're inviting runners to contribute One More Way...  Finish the statement about one more way you can enhance your running besides running.  It doesn't have to be about more mileage or more effort.  It might be about nutrition, rest, strength, lifestyle--or maybe stopping something that's not working. We'll all be grateful for "one more way" to achieve more success and enjoyment from running.

Go to the Lounge and leave your response in the Forum to become eligible! 

All Loungers who contribute to the Giveaway Topic from July 6 - 11 will be eligible to win a free Running T Shirt of their choice from One More Mile. Runners’ Lounge will select and announce the winner on July 13th.

So do yourself a favor: Go to the Lounge and leave your tip today in the forum to become eligible!  Runners’ Lounge will compile all the responses in a combined article for all Loungers to enjoy.