Guest Runner Post -- Coach B's Life-changing Moment

Sole Sister V plants one on the coach. 

Everybody has moments in their lives that shape their future, that define the person that they will become.
My moment came when I was 30 years old, sitting in an examination room, and watching my doctor read over some results a nurse had just handed her.
It’s never a good thing when your doctor looks at your test results and says, “Whoa.” My doctor actually said “Whoa.”
As in “Whoa, your cholesterol is 240.”
Cholesterol is natural. Everyone has it, and it’s necessary for cells to function properly in your body. The problems arise when there is too much of it in your bloodstream. And too much of it is a level above 200.
Basically, my doctor told me, I had the trifecta of bad cholesterol tests: my good cholesterol was low, my bad cholesterol was high, and my triglyceride levels, which should have been below 150, were well above 400.
What all this meant was that I was creating the perfect conditions for plaque to build up in my arteries and choke the blood supply, significantly raising my risk of a stroke or heart attack.
My mortality is not something that I handle well. My first thought was “Oh my gosh, I’m going to die.” My second thought was “Hell no, I’m not going to die.”
On that day, almost 15 years ago, Coach B was born. 

Turning for the homestretch at Churchill's Half Marathon.

Exercise isn’t the only solution for high cholesterol. Diet is equally important and, in some cases, statins need to be used to help the body lower bad cholesterol and raise good cholesterol. For years, I was on Lipitor, and I’m a believer in it. It did what it was advertised to do.
But, without a doubt, I know that running saved my life. The day after that doctor’s office visit, I stepped on a treadmill for the first time in years. I didn’t go far. I don’t remember exactly how far I could run, but I know it was probably only about a mile. It was the first mile of thousands and thousands that I have run since.

These are just some of the running shoes lurking in our closets.

I’ve run seven marathons and four half-marathons since stepping on that treadmill. Sometimes people ask me “Why.” I simply answer “Because I can.”
So many people tell me they can’t run because they are too overweight or their knees are too bad or they don’t have the time. Well, the simple truth is that yes, you can. You put one step in front of the other, and maybe tomorrow you go farther than today. You commit to changing your life. It doesn’t matter how fast you go or how far you go. The point is just that you go.
Each week I’m going to check in with some advice and training tips. Some days the topic might deal with getting started and living a healthier life, another day might tackle how to bring down your marathon PR.
I am a runner. Join me on my journey.

-- Coach B

The Dugger family runners.

“It is not the critic who counts, not the one who points out how the strong man stumbled, or where the doer of deeds could have done them better. The credit belongs to the man who's actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes up short again and again, who knows the great enthusiasms, the great devotion and spends himself in a worthy cause; who best knows at the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly; so that this place shall never be with those cold and timid souls who know neither victory nor defeat.” - Teddy Roosevelt

On the Road -- V's Wednesday Run, or The Run Where I Nearly Lost My Sh**, er Stuff.

Not every run is great. Factors in the universe sometimes conspire to send your best intentions and best efforts through the wringer. This can include stuff that's out of your control, like hot weather, cold weather, wet weather, windy weather, and even not-windy weather. This also can include stuff that is within your control, such as making poor nutrition choices for the day (or three) prior to your run, an ingrained resistance to properly cooling down and stretching on a regular basis, faulty or worn-out equipment, and (my fave) a lack of proper sleep. Sometimes, on those magical days, you are smacked with the fallout from factors you both can and cannot control. Welcome to my Wednesday run.

It's amazing what the first mile in any run will reveal to you. My first few steps revealed that

1. I like to sleep in too much. Waking up and running at 12:45 on an 83 degree day doesn't even look good on paper. 
2. My Saucony Virratas are very, very near their point of retirement. I love these shoes -- I really do -- but my kneecaps are starting to get kind of pissed at them. I'm fast approaching 250 miles, and this is my first experience with zero-drop, minimalist shoes. It's been great so far, with just a few nagging ouches, but I soon will need to bronze these shoes and put them on the mantel. 
3. I had to poop. Let me say right now that I am quite proud that it took four whole blog posts before either I or Sole Sister M mentioned poop. But, we've now reached the point of no return. We're runners. We occasionally will talk about poop. Actually, I believe that as an adult who runs, you'll never be more concerned about poop, unless you are potty training a toddler. Hello? Are you still there? Oh, OK, good.

So, there is your scene setter: I'm tired, it's hot (and humid), my knees are mad at me though I look fab in these Sauconys, and I'm experiencing the beginnings of certain abdominal distress that could basically end my run in an heartbeat. Everybody poops, yes, but hopefully not on the side of the road.

 

Um, yes. It was a bit humid On the Road today.

 
And, this falls under "factor you can control." My stomach was in the preconcert warmup to a grand borborygmic chorus (thanks, Mr. Sole Sister M), and it was all my fault. Nutritionally speaking, I've been a bad, bad girl (thanks, Fiona Apple), and the apparent purpose of this run was to teach me to make better choices. "But you made all those meals, ahead of time," I hear you say. Well, yes. Yes, I did. And then, I visited my Mom and Aunt. And ate McD's on the way there. And had delicious Gorgonzola cheese drizzled with local honey over tiny toasts. And a couple of cookies. And white sangria. And a glass of pinot noir (just one!). And kettle corn. And pumpernickel and onion pretzel sticks with whole-grain mustard. And leftover Chinese shrimp with vegetables (I'm thrifty; it had to be eaten). And a strawberry margarita. And tortilla chips with salsa. And one more strawberry margarita. And a whole fruit ice pop. And another one. (And one more.) And then I stopped eating, because it was time for bed. 

So, it's no wonder that the first few steps were very troubling, intestinally speaking. It's a hard lesson, but one that I will remember. And, no one is perfect. It is using my courage to share with you all the bad things I ate and letting you know, it's OK really. We'll get up and run another day and it will be fantastic. Bad or less-than-ideal runs can teach you things and also help you better appreciate the days when things go well. Some days, you'll catch your toe and trip over everything, even after your running partner says, "Whatever you do, don't trip." (For the record, this always happens to me. Please, if you are a kind-hearted soul and see me at a race, don't say this to me. Perhaps tell me, "I hope you fall and break your face. I might just sprout wings and fly instead...) Some days, you'll know that the sweat you taste on your skin is from last night's margarita. Some days, you'll nearly gag over the Hello (dead) Kitty roadkill that's been baking in the sun for hours since you got out on the road so late (Sole Sister tip: GO OUT EARLY WHILE THE ROADKILL IS STILL REFRIGERATED).

Holy OMG. What WAS that animal?

What you need to remember is the rule of  Dead Last Finish. Math friends, you'll recognize it as: DLF>DNF>DNS
"Dead Last Finish (DLF) is greater than Did Not Finish (DNF), which trumps Did Not Start (DNS)." ilovetorun.org
Always take pride in knowing that you started. You got out there, even if you nearly blew chunks or pooped. And if you don't start, you don't get to see things like this, out on the road. 

W.W. Knight Nature Preserve shelter and pond

Sun-dappled path at W.W. Knight Nature Preserve

  
Be kind to each other. Be kind to yourself. -- V. 

Wednesday's stats:
Distance:  4.51 mi
Time:  39:47
Avg Pace:  8:49 min/mi
Calories:     528 C
Time 39:47

The Magic of Make-Ahead Meals -- Runner Nutrition

Let's talk turkey. No, let's opine about pasta. How about we discuss daikon? What does someone have to do for a beer around here?! Great, you've done it now: I'm hungry. I will say it's probably not ALL your fault -- I'm generally ready to eat most of the time and running and training REALLY make me hungry. With long runs, tempo runs, fartleks, cross training, working full time, and trying to maintain some semblance of a social life, what's a busy Wonder Woman runner girl to do as far as food? Well, Sole Sister readers, I have an answer for you: Make-ahead meals. 

Rather than scrambling to cook something healthy every day, for every lunch and dinner, wouldn't you rather be doing something fun (like shopping for new gear) or necessary (like hill repeats -- OK, probably not hill repeats)? By taking a few hours once a week, with the help of one or two running friends or other hungry people, you can fill your fridge and save yourself a lot of time. 

Mapping out your meals before a race is as important as knowing your course map.

Here's my usual drill: 

• First, about a day or two before the cooking session, I gather about five good, healthy recipes that will stand up to reheating. I'm generally scouring Runner's World, Men's Health, Self, Fitness, and any good Rodale Web site, along with my own cookbooks. You are looking for a good, lean protein source (skinless, boneless chicken; skinless salmon; very lean turkey, etc.) to power your muscles, and a supply of complex carbs to fuel your runs. You'll add fresh veggies and fruit at will, as a side dish to your liking. I'll give you a sample menu at the end of the post, with the recipes I used for the week. The more often you do this, the larger your repertoire will grow and the easier planning becomes (I can do without the recipe for much of what we make now).
  
• Second, figure out how many people you are cooking for (how many friends are sharing in the meals) and double the recipes as needed. Create your master ingredient list and hit the store. To streamline your shopping trip, break your list down by categories such as produce, dairy, meat, frozen, dry goods, and other. Work out with your buds how you are going to shop for and split the cost of the meals. If you are a little short on cooking implements like skillets or pots, ask your friends to help a sista out and bring their own stuff. Remind them that they'll need their containers to use to carry home their meals.
  
• Third, on the day of the cooking session, before people arrive, create work stations in your kitchen. Dedicate a space per recipe, per person who is pitching in. Lay out the ingredients for each recipe plus a copy of the recipe at each station. Make a centralized location for such communal things as baking sheets, pots and pans, measuring cups and spoons, oven mitts and hot pads, large measuring bowls, foil, oils and spices (this can even be in a different room if you're running out of space).
  
• Fourth, give each person an assignment, and turn them loose on their recipe(s). Keep your oven on a moderate heat setting, such as around 350 degrees, and adjust recipe cooking times accordingly.  As each dish is finished, find a central location to put the food, such as on a dining room table or open countertop.
  
• Fifth -- dish out! Find an equitable way to divvy up your bounty. Label items as needed, to avoid a fridge mystery later on.  Bon appetit! 

This is me (Sole Sister V) and Logan, a cute baby that I get to borrow from time to time. 

Here's a sample menu of what went into our fridge this week: 

Chicken chunks (boneless, skinless chicken breast, marinated in a herb garlic dressing; baked for about 25 minutes at 350. I make this every week and use it either as is, over rice, in a wrap with romaine lettuce, or to top a salad. Vary your marinade to avoid boredom.)

Shrimp and Orzo with Feta and Tomatoes http://www.epicurious.com/recipes/food/views/Jennifer-Garners-Shrimp-and-Orzo-230166

Quick Chicken Cordon Bleu with mashed potatoes http://www.eatingwell.com/recipes/quick_chicken_cordon_bleu.html

Chicken and Black Bean Enchiladas with rice http://www.campbellskitchen.com/recipes/recipedetails?recipeid=50780 (add a can of drained, rinsed black beans to the filling)

Whole Wheat Penne Pasta Salad with Salmon  http://www.cookincanuck.com/2012/04/whole-wheat-pasta-salad-recipe-with-salmon-tomatoes-herb-dressing-for-a-half-marathon/

Counter-clockwise from top left: Chicken & Black Bean Enchiladas, Mini Turkey Meatloaves,  mashed potatoes, rice, Quick Chicken Cordon Bleu, Whole Wheat Penne Pasta Salad with Salmon, Shrimp and Orzo with Feta and Tomatoes, more enchiladas (a lotta 'chiladas), and chicken chunks (obscured)