Guess what!?! Well besides chicken butt, it is my 2 year runniversary! Honestly, it seems like I have been running forever. I have learned so much over the past two years, not just about running in general, but how my body reacts to specific training. I’ve gotten PRs in every even since my last runniversary and I ran a 10 miles race and a half marathon. I still don’t think I’m ready for the big kahuna (full marathon) yet, but soon.  Last year I did a reflection on what I had learned in my first year as a runner, I think 

I will share some similar thoughts of a 2^nd year runner:

1. I mentioned last year about slowing down. I have learned to advocate it even more. My advice to anyone would be to SLOW DOWN, run your easy runs easy, and your hard runs hard. The only time you need to race anything, is during the race
2. Not reaching your weekly mile quota isn’t the end of the world. I used to think I had to reach that magic number for the week, but I’ve learned, my body doesn’t seem to notice if I missed a mile or 2 throughout the weeks, as long as I am consistent.
3. I don’t need to sign up for every local race. This is something new I’ve learned. In the past I have signed up for so many races throughout the year, I was never really training, just running races. This lead to burnout and injury quick.

As I also did last year, I mentioned my improvements in race times during the year here we go again:

5k PR was 25:41 ---> currently it’s 23:46

8kPR was 43:19, now it’s 40:44

10PR was 54:38, now it’s 53:03

As I mentioned previously, I am doing MAF training. On Monday, I ran my 3^rd MAF test.

Mile	12/23/2014	1/12/2015	2/3/2015
1	13:34	12:26	11:58
2	13:53	12:45	12:10
3	13:42	12:47	12:13
4	13:54	13:04	12:22
0.2	2:48	2:49	2:44
Avg Pace	13:47	12:45	12:12
Total Time	57:29	53:46	51:28
HR Avg	149	148	148
HR Max	152	151	151

Yay, I’m still seeing improvement. Besides the pace decreasing, I have noticed a difference in my resting heart rate (RHR). Prior to starting, my RHR was 64, and although I haven’t’ taken my heart rate as soon as I wake up. I have taken it while I have been sitting for a while, and now it averages to be 57bpm. I even went to a health fair where I had my pulse checked, and the nurse asked me if I was an athlete, I just looked at her questioningly, and she said that I had the heart rate of an athlete (it was 56 at the time). I don’t know why, but that made me feel kind of proud, like I have actually accomplished something J.

Well, hello there. It’s been more than 3 months since my last update. It looks like my last post I was still dealing with the hamstring issue. I am happy to report my hamstring is no longer bothering me. Although, I think I lost a lot of flexibility in my right leg because of it. I can’t even touch my toe now. Hmm…I should probably look into that.

With this new year, I’ve decided to try MAF training again. I tried it last year, did it for about a week, and then basically quit. For those unfamiliar with MAF, the basics of it is, never let you heart rate go above your MAF heart rate (180-your age, then tweaked a bit based on your running history. If your interested in it, find out more here) The goal is increase your aerobic fitness, and basically run faster with less effort. My MAF heart rate last year was 151, and since I’m a year older, my MAF heart rate now is 150. Last year, after a week of running under a 151 HR, I decided to up my HR threshold to 160, then after a week of that (I missed running with friends and actually feeling like I ran that day), I quit altogether and ran how I felt. This year, because I had such a big break between races, and all my running friends have either moved on from running, or moved out of the city AND, I was trying to make a comeback after my injury, I thought I’d try again. So, I sat down and read all 516 pages of The Big Book of Endurance Training and Racing. I am now an expert on the subject of the Maffetone Method of training.

 I am happy to report that I have stuck with it and I have officially started week 6 of training today. It’s not as bad as I remember it being last year. Don’t get me wrong, I hate staring at my watch for HR updates, I hate not being able to just run free, and  I get embarrassed when other runners past me (in either direction) or I slowly approach someone who’s walking, but I have learned to swallow my pride and do what I have to do. My aerobic fitness, I discovered was practically non-existent. For the Maffetone method, I am supposed to run a MAF test ever 3-4 weeks to gauge my progress. The very first day I went out for a run using this method, my first mile was 14:24 (yikes, I can walk that fast) with an average heart rate of 149bmp. I forgot about doing a MAF test the first week, so I made my first run of the 2^nd week my test date. I then tested again 3 weeks later. The results???

MAF #1: 12/23/2014
Test Mile	Time	Avg Hr	Max HR	Elevation
1	13:34	149	152	+12
2	13:53	149	152	+16
3	13:42	149	152	-21
4	13:54	149	153	0
0.2	2:48	149	152	0
Avg	13:47	149	152.2	N/A
Total Time	57:29
Temp Start	43
Conditions	Partly Cloudy
Wind	12mph N
Humidity	42%
MAF #2 1/12/2014
Test Mile	Time	Avg Hr	Max HR	Elevation
1	12:26	145	151	+12
2	12:45	148	151	+16
3	12:47	149	152	-21
4	13:04	148	151	0
0.2	2:49	148	151	0
Avg	12:45	147.6	151.2	N/A
Total Time	53:46
Temp Start	52
Conditions	Cloudy
Wind	10mph NNE
Humidity	40%

I was thrilled with these results. My overall average was more than a minute per mile faster, my average HR was lower, and my final mile in the 2^nd test, was faster than my 1^st mile in the 1^st test! I couldn’t believe all of that progress in less than a month! My next test is scheduled for the 1^st. I’m excited to see if there has been anymore improvement. During MAF you are not supposed to race, but I will be in Nashville in a couple of weeks and my sister and I are going to do a 5k together (her first!!!) and I can’t resist racing a race, and to be honest, I am looking forward to running how I want without being tied to my heart rate. By the time the race rolls around, I will have been at this for 2 months. Depending on how I feel, I may call it quits for MAF and start preparing for the spring racing season, or, I may continue for one additional month.

I have to admit, I am counting down these (possibly) 2 weeks. I can’t wait to go on group runs again, and make new running friends, and surprisingly, I can’t wait to start running hills again. If MAF training has done nothing else but help me appreciate the pure joy of just running, then I’d be fine. You know what they say, you don’t know what you’ve got until it’s gone.

What is a runner? And, is it possible that I am a runner?

It’s a question I have asked myself numerous times over the past year. Really, what is a runner? Is a runner someone who runs 70+ miles per week? Someone who runs nothing shorter than a marathon race? Is a runner someone who has all of the latest running apparel/shoes and gadgets?

My previous definition of a runner was all of the above. I thought a runner was super-fast, ran super-far, and has been running for a…super…amount of years. Come to think of it, I thought anyone who even ran at all was a runner, with the exception of me. It wasn’t until January of this year, when one of my co-workers was talking about running to another co-worker and said, “Lynsey’s a runner” that I even contemplated myself as a runner. I promptly corrected my obviously misinformed co-worker, that I was not in fact a runner. “But, you run don’t you?”  She retorted. “Well…yeah, but I’m not a real runner.” And with a shrug of her shoulders and a roll of her eyes, the topic of my status as a runner was over.

What didn’t she understand? I am by no means fast. I could never get away with running in a sports bra and shorts (or skorts). I’ve never even run a half marathon, let alone a marathon. Sure I ran, but that doesn’t make me a runner…does it?

Well according to my good friends over at Merriam-Webster:
Runner
noun \ˈrə-nər\
One who runs.

Huh? One who runs? That’s it? Where’s the part of the definition that includes sponsorships, and 6 minute miles? A runner can’t simply just be one who runs, right? Wrong! I have come discover that it is that simple. A runner is one who runs. It’s funny, I’ve always said I’m not a “real” runner, but if I  wasn’t a real runner, than what was I? A fake runner? To all of those that think like I previously thought, I really want to put this out there, that it doesn’t matter how fast, far, or how much you run. It doesn’t matter if you’re 8 or 80 years old, what size pants you wear, or how long you have been running for. If you run, you’re a runner! I think as humans, we are our own worst enemies and we downplay ourselves. Either because we are just trying to seem humble or because we truly can’t fathom that we are good enough to hold the prestigious title. One of my New Year’s resolutions was to be fearless when it comes to running, and part of that I believe is getting over the silly notion that I am not a runner. So, I am a runner! It’s in my blog name and it is something I am proud to say. I hope all of you will join me and “Say it loud…I’m a runner and proud!”

What is a runner to you?
Have you ever had trouble saying you were a runner?
If so, why?

It's my 1st Runniversary!

I have been reflecting a lot lately. About my training, and the way I am carrying it out. I have in the past been very negative towards it, often comparing myself to others. I don't want to do this anymore. I am my own person. I am proud of what I have accomplished so far. So, for my 1 year runniversary (it was in February), I changed my blog design and title, and thought I would reflect a little on what I have learned this past year.

• When I first started running in February of last year, I had no idea what tempo, LSD, cross training, or even how far an actual marathon was. I refused to call myself a runner. Now, I am proud to have added many new words to my vocabulary, and I am a runner. I run, therefore I am! 
• I started by huffing and puffing through every run, running each one at a pace I hoped to maintain for any given race. I learned this was a very quick way to develop injuries and not improve very much. You can never run an easy run too slow.
• I learned about ITBS, and that it takes a lot of time to recover, and prevention is the key. Strength training is now my best friend.
• The running community is amazing an supportive. From the beginner runner to the crazy fast elite. Everyone seems willing to help
• Compairing myself to others will only bring me down.
• What you eat matters a lot when it comes to running performance, and how you feel during a run.
• Hydration, hydration, hydration!

And to end this quick little post, some of my accomplishments from February 2013 to February 2014:

First 5k: 30:33 --- Most recent 5k: 24:43

Longest distance run: 4mi --- Longest run to date: 12.5mi

Fast training pace: 10:00/mi ---Easy training pace: 9:45/mi

*MAF Update:
In my previous post I spoke about heart rate training and more specifically, MAF training. Even though I did a lot of research on it, I think I jumped in too quickly. Unfortunately, the pace MAF training requires me to run at, hurts my knees and feet. So I think until I have a little more running under my belt, I wont be able to continue on with the plan. This doesn't mean I'm not going to run easier at a slower pace though. I am still wearing my HRM, but it's there for a guideline, not a strict rule.