I love listening to my iPod when I run.  Whether it’s music or a training of some sort, listening to something helps me get through the run.  Usually, if it’s a longer run, I’ll listen to something that I can get lost in – like a training or motivation speaker.  But, shorter, faster runs – music is a must.

My iPod is mostly Disco and 70′s/80′s arena rock.  But, I like all kinds of music, so there is also some easy listening and country thrown in there, also.  It’s a hodge-podge, but it works for me.

Last week, I did a little experimenting with music as I was running.  I’ve heard people say that what you listen to can help you to run faster – having to do with the beats per minute and leg turnover.  Now, I’m not going to get into all the scientific/technical stuff,  but it’s a fact.

When I was running along, an easy listening song would play and I would just keep running along as a nice, easy pace.  Then, a disco or rock and roll song would come on and I really did speed up.  Not intentionally, it just happened.  the beat in the music made me run faster.  And, we won’t even go into what happens when  the “Theme From Rocky” comes on!

I decided to test my theory out.  I did a speed workout and intentionally kept playing faster songs.  And, it was a super work-out.   There is something to it!

So, here is one of the best running tips that I can give you for listening to music on the run – if you are wanting to run a fast pace, play something peppier.  If you are dong a nice, slow, long distance run – play something slower.  It really does matter what you are listening to.

Run Happy!

Judy

Last week-end, there were a couple of races in my home town.  A 5K and 10K that have been around for many years.   I’ll admit it, usually if I’m not running in a race or working it, I usually don’t go.   That’s not the attitude to have – but I did.

However, last week-end was the first 10K race of a friend who I had been helping to get ready for race day.  I wanted to be there to support her and to run in the last mile with her to help get her across the finish line.  And, I’m so glad that I did!

First of all, I caught up with some of my former running buddies who I haven’t seen in years!  Many of them are not running anymore or have move away, so it was great to catch up with them.  Then, I got to see my friend before she got started and  gave her a little encouragement for her run.

After the races started, I decided to walk down to about the 5 mile mark (2 mile for the 5K).  It was just before a little incline going over a bridge.  I did I mention that it was in the 80′s?  I took my place and started cheering and clapping for all the runners as they started their last mile.  And, I was the only one there.  It was wonderful for me!  Many of them acknowledged that they needed the encouragement right then – and it made me feel great that I may have helped them in some little way.

It also made me remember how much crowd support has helped me in the past – and made me feel bad that I hadn’t done this before.

Then, here came my friend and it was great to run her up to the finish line and be with her as she completed that first 10K!  And, a sense of pride that I was able to get her to the start and finish!  She did great!  I’m so glad that I was there to see her finish!

So, if you aren’t running a local race – head out there on race day anyway.  This may be one of the best running tips that I can ever give you.  Be there to support other runners – you never know when a shout of encouragement may help them get through that race!

Run Happy!
Judy

I got to thinking about what I have to do before a run, or what I have to have to do before going out for a run – or before a race.  You know, little running quirks.  We all have them – well, I hope it’s not just me.  I starting thinking about my running quirks and I have more than I thought.  Let me share.

First of all, I have to have a cap on when I run.  Period – no matter what kind of weather. I know think anyone would recognize me running without my cap and pony tail out the hole in the back.  I wear my cap to keep the sun out of my eyes, to keep the glare from oncoming car lights out of my eyes, to keep the rain out of my eyes and just to keep any loose hair from bugging me.  Yep, the cap is a must.

In fact, I was at my Mom’s a couple of weeks ago and was getting ready to head out for my morning run.  Went to get my cap – I hadn’t packed one.  REALLY????  But, I remembered that Mom had wanted a cool running cap like I had – and I had gotten her one.  So, I found it – and I was out the door.  Really, I’m that bad about a cap.  :-)

I’ve got to have my ipod.  Listening to music or a training or some sort gets me through my runs.  On longer runs, I can get lost in what I’m listening to and the run goes a lot quicker.

Gold dollar coin in my pocket is also a must.  If I need water on the run, I’ll stop at a convenience store and get a bottle.  And, I so hate to give the clerks a soggy dollar.  My wonderful husband keeps any he gets for me!

I also have some quirks before I head out.

I have to check The Weather Channel.  I need to know what the temperature is, what the humidity is, what the wind speed is and to look at the radar to see if there is any rain in the area that I may have to deal with.  OK, did I also tell you that I’m a Weather Channel junkie?

While I’m watching the weather, I’ll have a Pepsi and a Power Bar (or 1/2 depending on how far I’m running).  That gets me going and energy to head out the door.

Well, I think that may be all of my little quirks.  I do have a couple more the night before a race…….have to shave my legs, pin my bib on my race shirt, etc.  But, I think that pretty much sums up my daily quirks.

What about you?  Please leave a comment with any quirks that you have and let me know that I’m not alone.

Run Happy!

Judy

I’ve been wearing Asics running shoes now for more years than I care to remember.  Most of the time, they feel great right out of the box.  Through the years, Asics has tried to make certain models better and not done a great job (Kayano comes to mind – but it’s back to being a great shoe – but overall I’ve been more than pleased with my shoes.

I needed a couple of new pair of running shoes and actually picked up 3 pair at the time.  One of the models that I picked up was the Asics Gel-Phoenix.  I had never run in a pair of Phoenix before, but I decided to give them a try.  (The sales person told me that they were good for my foot type.)  And, besides, they were a pretty slime green color! J  When I tried them on, they felt wonderful!  Even better than my usual model (2100 and 1100 series).  Another reason to take them home.

Yesterday I did something that I’ve never done before.   Even though you can usually   put on a pair of Asics running shoes and they feel like an old friend, I still broke in a pair by doing several shorter runs in them before I headed out for a longer run.  Yesterday I had an 8-miler scheduled and knew that the 2 pair of shoes that I’d been running were nearing their retirement mileage.  So, I decided to wear my new pair of Gel-Phoenix.

And, I’m really glad that I did.  They felt great and my run went super.  I was a little scared heading out about a new pair of shoes for a longer run – but this pair handled it beautifully.  The cushioning and support were terrific!  I couldn’t believe how great my feet felt after the run in brand new shoes!

My foot has normal arches and I’m a midfoot striker – and these shoes are wonderful!  I highly recommend this shoe for anyone looking for a stable shoe with some cushioning.  In my opinion, you can buy Asics shoes that cost more than the Gel-Phoenix, but give these a try.

You can take a look at the Asics Gel-Phoenix at http://budurl.com/AsicsGelPhoenix.

Wearing a good, comfortable pair of running shoes is so important to staying out on the roads.  Make sure that you find the perfect pair for you!

Run Happy!

Judy

If you’ve been reading here for the last few months, you know that my running had been somewhat limited for the last year or so.  I’ve been slowly building my mileage back up and I’ve been sharing that with you along the way.  And, I plan on continuing to do that.

Sunday I registered for my first race in quite a while.  I’m going to do a half-marathon in October about an hour and a half away.  I’m really excited about it – and now I’m registered and even more motivated to get back to my normal mileage.

Scheduling a race for yourself is a great way to get motivated and stay motivated with your running.  And, for me – a half-marathon is the perfect distance.  It’s long enough to need to make a commitment to get the long runs done.  I’ve really come to love the half-marathon distance.  13.1 miles is a respectable distance – go out and drive it if you don’t think so!

I’ve written out a training schedule for me for the next few months to get me to the starting line.  This is extremely important for you to do this whenever you are preparing to do a race.  You need to get in the long runs, the easy days, etc.

I’ve looked at many training plans over the years and I came across one that is great if you are looking to do your first half-marathon.  This training consists of different modules – including The Theory and The Practice.  These are great step-by-step guides of telling you exactly what a half-marathon is, goal setting, selecting your training gear, being in the right mind set, and much more.

I highly recommend you taking a look at it if you are thinking about stepping up to the half-marathon distance.  You can take a look at it at http://www.halfmarathontrainingtips.com.

I’m super excited to be back training for a race again – and I hope you’ll enjoy taking the journey with me!

Run Happy!

Judy

Hi!  My name is Judy Mick, also known as The Streaking Runner.  Now, I don’t run naked – we’ll get to the name in a minute!

I am passionate about running and helping runners to stay runners for life.  So many runners start a running program and quit for some reason or another – I want to keep them involved in the running lifestyle!

Throughout the years I’ve run numerous races at all distances.  As I’ve grown older, though, I find myself running the longer distances  – marathons and half-marathons.  And, I always plan a race in Florida during January or February to get out of the cold!

I started running in college (around 1978) to basically try to stay in shape (you know, beer and pizza at all hours).  There was also a secondary reason.  My best friend and roommate was trying to catch the eye of a member of the cross country team.  Well, it worked on all counts, she married the runner and I’m still running!

My main claim to fame is that I have not missed a day of running since November 20 1985!   Thus the name of this blog.  I absolutely love running and I know that it has kept me healthy all these years – and probably more sane!

In this blog, we’ll be talking about many different aspects of running – from staying overall fit, proper clothes, shoes, fun races, continuing to run as you get older, etc.  Feel free to comment to let me know anything you’d like to see.

I’m also a firm believer in positive attitude and motivation.  Positive attitude can make all the difference in all area of life – including running!

If you’re a Facebook or Twitter user, I’d love for you to connect with me there!  Just click on the link to get to my Facebook Fan Page (and please “like” me while you’re there) and to follow me on Twitter!  I’d love to keep in touch!

Here I am back with an update on building mileage after having to cut back.  I wasn’t sure how my mileage would go last week.  My mother-in-law was in town and I knew that there would be things to do with her.  She wanted to go visiting to 2 different places out  of town, plus just keeping her entertained.

But, I was able to keep my mileage at the level of the week before – which I consider a success.  Plus, I increased my long run to 8 miles – and it felt great!  (And, I must admit – I needed the time away! )

I’ve had mixed emotions about my running as I’ve been getting it back together.  I know that I had to back off on the mileage while I was taking care of everything – but it’s frustrating getting it back up.  And, I’m sure that if you’ve ever been in that position, you know what I mean.

But, in the last couple of weeks, I’ve been feeling much better!  My longer runs are getting easier – plus getting back up close to double digits.  And, I’m getting faster – in fact in a few of my runs my last mile was the faster by far.  That makes me feel super, also!  So, I know that coming back slowly has helped – and is the correct way to get it done!

So, if you’re getting your mileage back up after a lay-off, or if you are just getting started building mileage – do it slowly and safely!  No more than 10% increase from one week to the next.  It really does work!

Run Happy!

Judy

Most runners know that you are supposed to use ice or heat on running injuries.  However, do you know which one to use and when?   Let’s see is we can make it clear.

Most running injuries are either acute or chronic.  Acute injuries are that those that have just happened – within 72 hours.  Chronic injuries are those that are ongoing – for more than 4-5 days.   Acute injuries will be inflamed and chronic injuries will not be.

During the acute stage of your running injury is when you want to ice.  Icing the area will help numb the pain and will help with decreasing the swelling as ice constricts blood flow.   You may still want to ice the area when you have a chronic injury and have re-aggravated the area.  Icing will also help with muscle soreness after your longer training runs.

You should ice the injured area for no longer 10-15 minutes at a time.  Then give the area time to warm back up – approximately an hour.  The more times that you can repeat this cycle, the shorter period of time the healing process will take.

You want to use heat if you have an ongoing chronic injury.  If you have some tender spot that keeps nagging you, you can heat to help loosen the muscles and relax the injured area.  Heating the area causes blood to flow freely into the area.  Only heat the area for 15-20 minutes.  To heat the area, you can use a heating pad.  Wet, hot towels work well, also.  Make sure that you do not fall asleep on a heating pad.

Make sure that you are staying away from heat if the area is still swollen.  Heating this area while it is still inflamed will actually cause you more pain as it pulls blood into the affected area and will even delay your healing process.

Heating and icing are both great ways to help with running injuries.  It’s just important to remember when to ice and when to use heat.  Remember the basic rule of thumb is to ice the area if it is an acute injury and to heat the area if it is an ongoing chronic condition.

Hopefully that cleared the heat/ice issue up for you.

Run Happy!
Judy

Lately I’ve heard from several of my running friends who really don’t think they have the support of their family in regards of their running.  They feel as if their family tolerates their running, but don’t really support – or understand their obsession with it.

I’m so lucky that I’ve always had the support of my family – and especially my husband.  (This is a picture that was taken after the met me at the finish line of the Chesapeake Bay Bridge Marathon a couple of years ago.)  He understands that running is my passion and that it’s something that I need to do for many reasons.  In case you are one of those runners who need some help in this area, here are a couple of tips for getting family support for your running.

First of all, sit down with your family and let them know how much your running means to you.  Make sure that you are also telling them the reasons that you are running in the first place.   You will also want to include that you are running for your health – to make sure that you are around for a long time for them.

If you are planning on starting training for a longer distance race, such as a marathon or half-marathon let your family know about it.  How much the goal-setting and testing yourself means to you.  Also, let them know that it will be time-consuming and that there will be days where you may be out running for 3-4 hours at a time.  Letting your loved ones in on your plans and what is involved is important for getting the support of your running.

Get your family involved with some of your running.  You may want to plan a race out of town where you can have a mini-vacation with your family.  If you are doing a long run, you could have them meet you somewhere along the way with water or sports drink.  You could have your kids ride their bikes along side you as you are going for a run.

Having the support of your family is important.  You don’t want them to put up a wall every time you talk about running or go out for a run.  So, let them understand how important it is to you – and help them to be a part of it so that they can share in your successes.

Run Happy!

Judy

Here we are with another post of getting your mileage back up after a lay-off.  As we talked about before, it can be a complete lay-off due to injury or (as in my case) a cut back in mileage due to personal circumstances.

Last week was a great week!  If you’ve ever had to cut your mileage back and then work on increasing it – you know that for awhile, you just don’t feel like you used to.  And, it’s frustrating.  You know you’ve still got 20 milers in you – but it’s all you can do to run a 5-miler.  Well, that’s normal.  You just mentally have to just keep on building wisely.  Eventually, you’ll feel like the runner you used to me.

For me, that was last week.  Now, my mileage is still about 1/2 – 2/3 of what I usually do, but I’ve been building slowly.  Besides the fact that you should to keep healthy and uninjured, when you’re 50+ sometimes the body doesn’t always do what it used to do!  :-)

Last week I did a run that involved a long, long hill that I hadn’t done for while.  And, it felt great!  Then, the next day, I killed a 7-miler!  Hey, maybe the runner inside me is finally coming back out!  And, after a couple of few days of a 2-miler and a couple of 3-milers, I did a wonderful 5-miler on a hot and humid day!  And, it felt great!

For the first time in a long time, I actually feel like I’m a runner again.  Last week, my runs were faster and I didn’t feel like I was just going through the motion of running.  So, if you’re in the building process – and you’re getting frustrated – don’t worry.  You’ll get those running legs back!  And, maybe even better!  If you’re just getting started, keep doing it wisely.  No more than 10% from one week to the next.  Your breakthrough will come!

Run Happy!
Judy