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Thanks, Gray and Leah

RUN YOGA EAT

Sunday Runday

What?:
Run + Yoga + Vegan Breakfast

When?:
Every Sunday
First Group 8am - 1.5 hour run
Second Group 8:30am - 1 hour run
Third Group 9:00am - 30 min run
**You can leave anytime before/between/after these times.
Yoga starts at 9:30 - 30 - 45 min yin sequence
Breakfast to follow

Who?:
EVERYONE!
Naturally there will be fast runners and medium fast runners and runners who get to enjoy the outdoors for longer than everyone else. Everyone is welcome! Bring a friend who you know will run your pace, and then you will be sure to have a running partner.
*Even if you run by yourself you get an awesome YIN YOGA class and breakfast. Its win win!

Where?:
Barton Creek Green Belt trail head next to Barton Springs (just to the right of the bathrooms on the Zilker side in front of the theater)

Moving Meditation

   I recently started yoga teacher training. For those who know me, it is no secret that I think yoga is one of the most powerful training tools for running. Running for me can be a moving meditation when I am moving intentionally (on a good day!). Every step is a moment in time and anticipating the future can lead to dread and possibly a sprained ankle or nasty spill if you are on technical trails. That goes back to my blog posts about intention below.


  Yoga has also brought a lightness to my running. In many poses, there is a goal of creating a lightness in your hips and through your ribs. Today I saw a man running, who was moving so effortlessly he looked as though he was floating off his hips. I was suddenly hit with an awareness about Adho Mukha Svanasana (downward facing dog). Who knew this pose you do probably every time you go to yoga class could mean so much for your running form? My yoga teachers, Hilly Flora and Ben Heath - Nadi Yogi, taught me a little trick yesterday that lead to this new awareness. Try it now (even if you are at work!). From all fours tuck your toes and then push back into downward facing dog. Once you are there, tuck your chin and look at your navel while still keeping a flat back. Feel that lift through your lower stomach into your chest. Then let your head and neck relax and feel the lightness through your ribs. Next time you are running bring that same awareness to your form. A ever so slight bend at the waste draws your pelvic floor up creating a lightness over your hips up into your ribs (If you don't know what I mean about a slight bend in your waste YouTube Kenyan runners). This allows for a deeper breath (with a SLIGHT tuck of the chin), and prevents you from sinking into your hips. This is very different from the chest out over your feet approach that you hear a lot. Most people who have been running competitively since they were kids will do what I have mentioned about naturally, so they are not quite sure why they are leaning forward slightly. That leads to the "lean your chest forward" instruction. However that often leads people to stick out their butt creating a sway in the back. This cuts off all the power from your core by dumping your pelvic floor forward. Cultivating that core power is what makes you light on your hips. You will also hear and read a lot about landing on your forefoot. Focusing on landing on your forefoot or mid-foot is simply a means to an end. Really if you create that space through your core you will either land and push off your forefoot if that is how you are built structurally or you will be balanced and drive through your core without landing on your forefoot. Either is equally "right" for you.
  I am not much on coaching running form because like in yoga every pose is different for every body, but I think there are key points of intention. Brining these intentions to your running form may enhance your running and create a lightness of movement and mind.

Dear Dad

Let me preface: This has very little to do with the act of running itself, but running has been one of my greatest teachers. In way we run to discover our limits, and in doing so we gain awareness. This was one of those moments of awakening, so I wanted to share.

I wrote this to my dad about 6 years ago when I moved to Colorado for a few months to clear my head. There are probably many gramatical mistakes, but it was a letter written from my heart not to win the Pulitzer Prize.


Dear Dad,

I have given myself a moment to breath a much needed breath, and I picked up a book at the used book store for $2.16. It has been the best spent money since I have been in Boulder. Within 15 minutes of reading, the book has brought me to tears, to laughter, and to thoughtful contemplation. It is amazing what other's talents can bring out in yourself. Was it not Einstein who said something like imagination is more important than knowledge? It brings me such joy and enlightenment. I wanted to share with you a quote from the book that pulled at my heartstrings:

"Intention is not groggy in the morning. The day is met with a particular enthusiasm. The possibilities of the day are partners - not adversaries. Intentional living recognizes that, while accidents happen, life is not an accident. Days are built choice by choice. Intention savors moments of peaceful contemplation equally with production initiative. Intention knows each moment of the day as a precious investment."   -Mary Anne Radmacher


While this does not have much to do with the quote, I was thinking about how most of my conscious life I have told myself I was uncreative. The misconception born from the idea that creativity lies in artistic talent. I am beginning to understand that creativity has much less to do with artistic talent. I am not sure Einstein could paint a pretty picture, but I do know that he is one of the most creative men to ever live.

Creativity lies in the life I am creating. So far, I have fought this creativity wanting someone to tell me how to put the next line on the page. At the same time, I have fought that need for someone to tell me the color of my life as well. It is like I know of this creating beast that lies in my belly, but I put a burlap bag over its head so it just thrashes around causing mayhem in a seemingly unchaotic life.

I think everyone is creative in some way. All too often we try to fit into a cookie cutter, myself included. Some are very good at this, but I do not know their heart. I do know my own heart, and I am very upfront with my emotions on fitting into this cookie cutter. You see, I just don't fit. I am beginning to realize that the beauty of life lies in its characteristics, like water flows from us and into us and around us. Have you ever tried to fit water into a cookie cutter. The only way would be if you could freeze it. I don't know about you, but I would rather not be frozen.

Life is what is shared between people. You once asked me if I thought a life was worth living without others to share it. I would have to answer that with a big fat no way. Life flows between people. That is why being around creative people (who are positive) sparks life within yourself. That is why you feel drained when listening to those who are full of negativity. It is not a wonder that so many people throughout history have used water analogies with life and love and relationships and beauty and persistence. Funny how I distinguish life and love when really the two things are one in the same.

Why does one ever look at life negatively? Maybe it is an ingrained habit or agreement we have made. Maybe there is some need to cling to things that are negative. Maybe there is always a slight feeling of inadequacy that we focus on that breeds contempt. The truth is that we really can enjoy even the seemingly unlikable even detestable parts of our day if we live them with intention. I am not quite sure how this is supposed to work in practice because I never seem to be able to employ this insight at those times, but something deep down (maybe my beast roaring) tells me that these moments too are steps on a journey. I would like to say that creatively pursuing life will impart our best effort or maybe our best effort will allow us to creatively pursue our life. Surely not by anyone else's standard, which is the beauty of it.

It is YOUR life! I can create my life. Just like a potter creates his pots. Chemistry doesn't make my life nor does Coach Clark or you or mom or my future husband (who I had not met at the time) or my job or my kids or my GPA or running or a book. It is very liberating to know that I am bound to no one. It makes those relationships that much deeper, knowing that I don't owe anyone anything but love and kindness. That is where true love lies. When two people can share each others life with no expectation need or want, but a true respect and appreciation for that person's life and the freedom to share your own life without feelings of give and take. I think you and I are beginning to really have that. You have of course always been on that end, but I am just beginning to understand what love really looks and feels like. Although I could probably write a short novel, I am going to call it a night. There are many more days to share in the beauty of life. I love you. I feel like I can say that with a little more conviction everyday.

With love,
Beaner

I am very lucky to have two loving parents who have been my greatest support system.

Running Lesson: Positivity

         Buddha said, “We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.” The incredible power of positive thinking is the simplest lesson running has taught me over the years. Simple does not mean the easiest. Unfortunately, many of us have been conditioned to regard confidence as arrogance and that positivity is idealistic and not compatible with the realities of life.  I submit that these unfortunate lessons could not be further from the truth.  To any of my “realist” friends, I realize you might take issue with this sentiment, and while I do appreciate your pragmatism, I believe that we can truly influence the outcome and events of our lives through our minds.  Part of being positive is an unwavering belief in yourself and your ability to impact the world around you.  All greatness in the world has come from people believing in themselves and believing that their dreams are great. We all possess the potential for greatness thanks to the amazing power of our brains. Sometimes we have to remove the learned and conditioned barriers to believing in ourselves before we can access and project greatness into the world.

            I had a lot of issues with greatness while running in college. I always believed I was talented, but I was scared to death of not being as great as everyone thought. I remember vividly the panic of not believing I was good enough. To deal with this complete lack of personal positivity, I started seeing the sports psychologist at Tennessee.  Even though I would not fully benefit from it until many years later, taking this step to understand these fears and self-doubt was one of the most important game changers for me.  The sports psyc spent many hours with me on positive visualization. He would have me sit with my panic and turn it into positivity by articulating my goals and visualizing myself achieving those goals in the face of all possible adversity. Had it not been for running, I would never have been exposed to such a debilitating lack of personal positivity at a time when I had the perfect tools to change my mental state.

            Think you are great and you will be great. Visualize yourself setting your PR in your peak race every time you step out the door to put in the hard work to achieve that goal and watch it happen. I like to use Brian Tracy’s advice to say, “I like myself” 100 times a day. When I do this small exercise, this simple but incredibly positive message sinks deep into my subconscious. When I repeat this simple message to myself, I only seem to think and make choices that are in the interest of achieving what I am capable of.  It makes the pursuit of my goals athletic and otherwise so positive. It makes life fun, leads to less injury, and makes all other goals in your life come true. Take all your set backs with a smile knowing that every set-back is put there in your favor. The Universe works in your favor always. Believe and watch magic happen.

            Think positively. Think about your goals happening in the present and you will become the runner, mom, dad, co-worker, person you want to be. See its simple.

Running Lesson : Patience

    Patience could be the hardest and most painful lesson running has to offer. I have been running seriously now for 9 years and although running has delivered at least one lesson on patience every single year, I have yet to learn all the many secrets of patience. Let me try to save you some worry, injury, and overall dissatisfaction with your current fitness or state of mind.

    I am not a patient person. I approach everything I care about with what looks like a single minded intensity that can often leave me blindsided by some roadblock I was not expecting. In running it has always been injury. I recently saw a play on the popular quote, "Keep calm and carry on" that says, "I do not keep calm. I am Italian." This could not be more true for me. Although my passion is one of my greatest gifts, I sometimes wish I would have been given at least a small amount of patience. In this regard, running has filled the gap and taught me countless lessons to make up for my inherent deficiency. I am currently being schooled for the millionth time. About 3 months ago I decided I wanted to run an ultra (50k). I decided to start my runs at 12 miles after taking an 8 month hiatus from running because of plantar fasciitis. The first 3 weeks were great. I actually began to believe I was unstoppable. Week 4 taught me. It came on like a freight train. The ice pick in the heels was an understatement of the pain I was feeling every time I walked. Thank you running duly noted. Needless to say I still cannot run more than 2 days a week now 3 months later.

       Unfortunately, no one is invincible from the lesson of patience. It comes in many forms. As a coach, I run into it all the time. I call it the 6 week slump. In college we called it the "Sophomore slump." Here is how it goes: Week 1-3 we are super excited about starting a program. We are fully engaged in the "In it to win it" mentality with 100% dedication. From week 4-6 we start to experience the accumulated stress of starting the program. Often there is no notable gain in fitness during this time (it takes about 8 weeks to gain fitness from a change in stimuli). This is the moment where we question why the heck we started this program in the first place. Our motivation and patience start to waiver. Here is where we need to channel our inner patience. This is NORMAL! It will continue to happen throughout the training and even more extremely year to year. Be patient and keep repeating that your goals are worth it. Repeating your goals is often not strong enough because we can start to question our goals in the first place. Again be patient and go into what I call "Enlightened Robot Mode". Appreciate your mental and physical state. Enjoy the moment, your breath, and your ability. Let go of what you are getting out of it and settle into the methodical miles. One day you will look down at your fancy pace watch and realize your pace has dropped dramatically. Wowza! Smile and realize you have made it through running’s lesson in patience!

     I find this is running’s hardest lesson. You can and should apply it both in situations of injury and slumps in training motivation. You may be like me in that you will never be a patient person. That may be asking us to be something we are not naturally. If you are patient, please help us who are not to keep calm and carry on. Inevitably running will teach us this lesson, but maybe this can be a forewarning of what it will look like and a little consolation that we all will experience at some point. Here's to running and its many lessons!

Running Lesson: Self Integrity

Integrity: n. the state of being whole, entire, or undiminished

            Popeye always says, “I am what I am. I’m a sailor man, I flight to the finish ‘cause I eat’s me spinach. I’m Popeye the Sailor Man.” Who knew Popeye was teaching us a critical life lesson? This is an immeasurable lesson for personal development and the achievement of your goals. KNOW YOURSELF. Be honest with who YOU are. Popeye knows who he is, a sailor man. We are not all marathoners or 400m runners. We all react differently to different stimuli. This is SO important in running. There is no generic training plan to follow that will make you the best you can be. The best you can be lies in doing what is best for you.

            This is a great lesson for coaches as well. Listen to your athletes. Listen to what they don’t say. Listen to their training logs. Listen to their sleep patterns. Listen to the enthusiasm or dread in their voices. Listen to how they react to your training. Know your athletes and coach them accordingly. Some athletes want structure some need the freedom of input and some need lots of miles and some need lots of cross training. It is as much mental as physical. Be intuitive and have integrity. This requires diligence and unwavering dedication. Be a great coach not just a good coach.

            The same is true for athletes. The difference between good runners and great runners lies in their ability to know themselves and train accordingly. Yes I know talent plays a huge role in greatness, but if talent could be leveled then self -perception and integrity would be the distinguishing factor between good and great. Why is this? If you know yourself and your body you will do those things which work for your body and mind. You will only put your energy into those things that make YOU better. You are not Ryan Hall, Sonya Richards-Ross, or the guy on the starting line standing next to you. Why would you lie to yourself about it? We all react differently to training both physical and mental. Be the best version of yourself by understanding and being confident with who YOU are. This takes time, but your efforts in this pursuit could not be better spent on anything. If you are new to running or still haven’t quite found the best version of yourself and want to know yourself more quickly, get a great coach that aligns with YOU.

            To know thyself is the greatest weapon for capturing your goals. Be honest with yourself, eat that spinach, get strong, get confident, get YOUR goals.