Every Runner's Problem: How to Breathe

I know how it feels to be gasping for air and feel like your throat has turned into a straw filled with cement. I have PVCD (Paradoxical Vocal Cord Dysfunction). Its a big long name meaning that when I get stressed (i.e. breathe hard...) my vocal cords close and have spasms instead of open wider so I can breathe. My throat really does become a tiny little straw. Fortunately for me, PVCD is fully controllable. I have learned breathing techniques and relaxation skills that have made it so this is pretty much not a problem anymore. SO when I say I know how you feel, I really do.

Let's talk about how to breathe while running. It really is something you need to practice to get good at. A common myth people believe is that you are supposed to breathe through your nose and out your mouth. I don't know a single runner who does this. Breathe through your mouth!! You can get way more air!

Here's a few more quick facts before we get into the meaty stuff:

• You can only run as fast as your level of breathing can support
• Because carbon dioxide (CO2) is many times more soluble than oxygen (O2) in the lungs, the exhale is the key to efficient breathing
• Rhythmic breathing, coordinated with the entire stride cycle, provides an exceptionally effective focus of awareness when running at all levels of effort

The most helpful thing for me when learning how to breathe was to focus on the exhalation factor. CO2 being more soluble than O2 means that it will "attach" to your red blood cells easier than oxygen will. You don't want that to happen. If your red blood cells are carrying CO2 to your muscles and body it isn't going to benefit you at all. Think about really exhaling all your old air before breathing in again. We tend to focus too much on the breathing in factor, when really the breathing out is just as, or more, important. A good way to practice this (as well as get some chuckles from your running buddies) is the "grunt factor". As you breathe out really hard you may make a grunting sound....That's okay! It is helpful to try the "grunt factor" a few times to teach or remind yourself to breathe out all your old air. (However, I do tend to find that if I grunt a lot I end up getting side stitches, so every thing with moderation).

"I am convinced that effective breathing is the necessary glue that holds your running style together. Breathing is the corner stone of building the foundation for efficient running."                                                                                                    -Dr. Tom Miller

You need to teach your body to belly breathe. As I was learning how to breathe more efficiently I realized I usually try to keep my stomach sucked in, you know, to look skinnier. We all do it, admit it. That means that we end up breathing shallowly, high in our chest. We need to learn to breathe deeply. Practice big deep breaths and watch or feel your stomach rise and fall. My coach had me "practice" this deep belly breathing for at least five minutes every single day. I can't even begin to tell you how much it's helped me. I strongly suggest you try it. It will teach your diaphragm to breathe this way without having to concentrate on it so much. Your next run will be so much easier as you begin to incorporate this concept.

The last thing I will focus on is developing a breathing pattern. Rhythmic exhales, coordinated with foot falls are the heart of each. Patterns that promote exhales on each side alternately seem to promote a faster turn over rate and reduce the incidence of side stitches. I personally do not follow this advice, though it is good. I find that I need to breathe more often than every third footstep. My pattern is every other foot fall I breathe in, then breathe out (so 2 footsteps in, 2 footsteps out). Other good patterns include 3-steps breathing in, 3-steps breathing out or 3-steps in and 2-steps sharply/quickly out. You need to experiment and decide which pattern works best for you.

A few more general guidelines....Focus on keeping your shoulders relaxed. As soon as you tense your shoulders, your arms become stiff and your breathing gets more labored. Stay relaxed. Breathe deeply. Listen to your breathing and make it consistent.

Try these things out and remember to practice breathing every day! Comment and let me know if this is helpful at all!

I must give credit where it is due. I used quotes and ideas from an article my coach gave me years ago. It was written by Dr. Tom Miller. I cannot find it's source on the internet, so it must be out of print.

The Scoop on Hydrating

Its summer. Its hot. You sweat a lot. And you are running. Thirsty much?? How do you stay properly hydrated as a runner? Why is it important?

According to the book Physiology of Sports and Exercise by Ph.D.'s David Costill and Jack Wilmore, "It has been estimated that we can survive losses of up to 40% or our body weight in fat, carbs and protein. But a water loss of 9-12% of body weight can result in death".


How can I stay hydrated?

So how to prevent this? Drink consistently throughout the day. Carry a water bottle with you wherever you go. Get one that you really like, it makes drinking a lot easier. I love my Camelbak water-bottle because it has a straw. If you hate drinking water then invest in some Crystal Light To-Go packets or some Propel To-Go packets. Also they have some stuff called Mio that is concentrated drops instead of powder. These things add flavor to your water without adding a lot of calories.

Also, weigh yourself before you go on your run. When you get back, wipe off all your sweat and weigh yourself again. Drink back at LEAST 80% of the amount of weight that you've lost to ensure you don't get dehydrated. So if you've lost 1.5 pounds, you would need to drink between 19 and 24 ounces of water (1 lb. = 16 oz.)

Why is staying hydrated so important?

Your bodily functions are controlled by your body fluids. An adequate water supply allows your body fluids to accomplish several tasks that are essential to exercise. When you are dehydrated, your cells malfunction and work inefficiently, sweating decreases causing heart rate and body temperature to increase, blood volume decreases and you have less blood to transport oxygen and glucose through your body (The Runner's Handbook, Bob Glover).

Your performance is affected by water loss as well. Without adequate fluid your exercise tolerance will show a pronounced decrease during long term activity. A study by the above mentioned Dr. Costill showed that a 2% loss of body weight results in nearly a 10% decline in exercise performance! Think hydrating properly is important yet?

How can I tell if I'm hydrated?

Check your pee. I know every one of you loves to stare at your pee before you flush right? ;) haha. The lighter your pee, the more hydrated you are. You want to aim for as light as possible. Also if you are always thirsty or feel chronically tired, add more water in your diet!

What should I drink?

Water is the best hydrater. You can drink flavored water if you can't stand plain water. Its easier to drink it when its cold too. Juice is fine, but it is a ton of calories and a ton of sugar without really giving you the hydration you need.

Should you drink sports drinks instead of water? Depends. Sports drinks have electrolytes, carbs and sodium in them. These are good because it helps you retain water. Also it is absorbed in the body up to 30% faster than plain water and waaay faster than juice or soda. Sports drinks were designed for intense training days, i.e. runs longer than 40min or a really intense workout. Don't just chug these things all day.


Stay safe, stay hydrated and enjoy the heat!! Remember you can get dehydrated when its cold too. Especially because you don't feel thirsty as often. But by the time you are thirsty, you are already getting dehydrated!

I used these two books as references for this post. I recommend both of them for any runner, but especially The Runner's Handbook. Awesome stuff there.
             

How to Choose the Right Running Shoes

Choosing the right running shoe can be daunting. There's so many choices, so many different types....how do you know which one will be best? And should you fork out the money for a really nice shoe or will the ones at Big 5 work just as well?

Every person's body is different, and I can't tell you a simple formula to find the exact shoe you will like best. But I hope to give a few good tips that will make buying your next pair of shoes a little easier.

First off, you have to put looks aside. I know it is hard not to choose the first shoe that you think looks the cutest...but you have to. Running shoes aren't about being cute. Its about maximizing your training and keeping your body healthy.

Secondly, you need to determine what kind of runner you are. Do you over-pronate, under-pronate or are you neutral? Do you have low, medium or high arches? I believe the best way to find this out is to go to your local running specialty store and have them watch you run and help you there. You don't have to let them convince you what shoes to buy, but it is very helpful to have a "professional" talk to you. I personally don't really believe in the benefits of buying a shoe that is designed specifically for under or over-pronators. I am more an advocate of the minimalist movement. But, that is my opinion and you should not go off just what I tell you.

Thirdly, try on a bunch of different shoes. Run around in them. Don't settle for the first pair you find. And try not to settle for the cheapest one (hard, I know). The shoe you run in is so important in avoiding injuries and making you stronger. Don't settle.

I personally believe that the cheap end shoes that you will find at Big 5, Kohl's, Shopko.....they aren't the same. I bought a pair of cheap Adidas that I thought I would like and they were fine, I did like them. But they only lasted me about 6-7 weeks before I was needing new shoes. When I spend the money to get nice shoes they usually last me about 3-5 months.

Also, the thing that has helped me the most in choosing a shoe like, is to read the reviews. Google search the shoe you are looking for, or go to the brand's website (i.e. Nike, Adidas, Saucony, etc.) and read all the reviews you can on the shoe(s) you are looking at. Doing this I think has yet to find me a pair of shoes I don't like. Remember to take the reviews with a grain of salt, some people are going to hate the shoe and some will love it no matter what. But try and find the overall message from people and find the reviews from people that are closest to your running ability. Most people will at least briefly say what kind of runner they are (weekend 2-miler or avid runner...you know).

My favorite websites for reviews are roadrunnersports.com and http://shoescience.co.uk/

 I do recommend going into a running store to find what size shoe fits you best (all brands and styles fit differently). It is really beneficial to have someone help fit you to a shoe and bring you out some that you might like. But I generally find that I can find much better deals online. So find the shoe you want, and then go home and price compare so you don't have to spend a thousand dollars every time you need new shoes. I recommend being prepared to spend anywhere from $60 to $120 for a good pair of shoes. I personally have never spent more than $90 on shoes, but I do a lot of price comparing and shopping around. Also, Road Runner Sports has good deals a lot and if you become a member of their VIP program you get way good deals. 


My favorite shoes right now are the Nike Lunar Glide, Nike Lunar Elite, Saucony Hattori and the Saucony Kinvara. These are all pretty neutral shoes and the Saucony's are both minimalist (meaning as light as possible with little cushioning.....think "barefoot"). I also really like Adidas, but I don't remember the styles I have worn. Oh and the other thing I like about all these shoes is that they come in a TON of different colors so you can have a cute running shoe too :)


Good luck on your next search. Feel free to leave any more tips you use when buying shoes!

Basic Running Tips: Safety

Running safety is something never talked about, but always important. Here's a few tips to remember next time you head out the door

Run on the LEFT side of the road: As a runner you are supposed to run facing traffic (opposite from when you are biking). To remember this I tell myself left=live and also that I need to be able to write down the license plate # of the car that is going to hit me :) haha

NEVER RUN ALONE AT NIGHT: Okay women, I see this ALL the time. Are you trying to get yourself raped or killed? Seriously. No matter where you live, no matter how "safe" the area is, do not run by yourself at night. Ever. I cannot believe how many people do this. It is so dangerous!!

Always tell at least one person where you are going: I always make it a point to tell my husband where I am going to run at that day. You never know what might happen. Especially on trails. It is good to be safe and have someone know where to look for you if you were to go missing. If you don't want to tell someone at least leave a note

Run with pepper spray: My parents gave me pepper spray for Christmas 2 years ago. I have to admit I have yet to run with it....but I can see how it would be really good to have. You might run into a moose, a bear, a dog, a freaky rapist man....They make really small, easily portable ones. My mom got bit by a dog a couple years ago and she ran with pepper spray all the time after that. Better safe than sorry right?

Dress accordingly: Right now its summer, so dress light! If you are going longer than 30 minutes make sure you either bring a water bottle with you or plan your route so you will run by a drinking fountain (parks always have one). Also, don't plan your run at the hottest part of the day. If you do, BRING WATER. Dehydration and heat exhaustion can happen so fast.
         In the winter, dress warm, dress in layers. I thought I dressed warm enough one day, and 25 minutes into my run, I was so cold I couldn't even think. I stumbled to the nearest building (which fortunately was a Walmart) and had to call someone to pick me up. This makes running miserable.
         Dress for the weather, and if it is too cold or too hot, its probably best to stick to the treadmill.

Before crossing in front of a car, make eye contact with the driver: I've been almost hit probably...oh at least a gazillion times. Even when I have made eye contact. You have to assume that cars don't see you and that they aren't looking for you. Be cautious and assume you are invisible.


So think twice before you head out the door on your next run, you want to make sure you will coming back in that door again.
I am being dramatic yes :) But better prepared than sorry!

Running Spotlight: Interview with Mary Ann Schauerhamer: Overcoming Discouragement

Discouragement and burnout. Those two words are the black plague of running. The very bottom of the pit of despair. But every runner experiences those feelings. How do you overcome them? How do you motivate yourself when the last thing you want to do is run? I interviewed elite distance runner Mary Ann Schauerhamer and she gave some great insight.

Mary Ann Schauerhamer is currently a member of the Utah Elite team, a new team sponsored by 26.2 Running Company. She started running competitively in 5th grade.She broke the Nevada state record twice in the 3200m (two-mile) in high school. She then accepted a full ride scholarship to run for Southern Utah University where she broke many school records as well. She still holds their steeplechase record. After college she moved to Provo where she competed in the steeplechase at USA Nationals, placing 21st! She continues to race and win, always training and looking for the next challenge.

Here is her advice for overcoming discouragement and burnout in running, and also advice on how to stay motivated:

"I have lofty running goals and if I don’t feel like working out I imagine myself winning a big race and that helps me to get excited again. I also draw motivation from hearing about and seeing other people’s running successes. I try to stay involved in the racing scene and keep myself current with who is running well and winning big races and I try to associate myself with successful runners who are encouraging and get advice from them. I really want to become a professional runner, because it is a job where I will get respect from people and freedom to do what I want and not have to work for a mean boss! I want to make my parents happy and prove to all those who have told me that I don't have what it takes that I can accomplish anything I want. I think I could help out my family with their financial struggles if I can become an Olympian. I also don't want to give up because I have something to prove to some people who have tried to get me discouraged about running. I also want to have a good physique because I hate the look of fat and lack of tone and I want to be attractive and be healthy and have a long life. I also depend of exercise to boost my mood and refresh myself mentally and physically. If I don't exercise I start to feel down and anxious, but when I do I feel happy and invigorated and can face tedious tasks.

I get discouraged often in running, but I don't give up. I see so many others give up because they aren't the best anymore and I don't want to be like them. I don't have to always succeed or always make steady progress to believe I can reach my goals. I think it's ridiculous and overly prideful to refuse to run unless you are the best. I don't care what other people think that much. It's my life, not theirs, and I think that continuing to try to improve even when I'm not the best will help me to succeed in the long term. Those people who will only compete when they are the best often never compete again and it's sad. I learn a lot from my failures, too, so I'm not too afraid to fail. I get a great workout with great runners in races even if I don't win, so they aren't a waste. I also learn the courses and learn about my competition by competing often with them, which helps me the next time I come to the same race or if I see the same competition in another race.

When I get discouraged about my running, I overcome it by coming up with a plan to try to ensure that the failure won't happen again. I try not to dwell on my failure and try to look forward and not backwards. I try to think about my next race and imagine myself winning it and how happy I will feel when it happens. I list all the ways that I have improved my lifestyle and running so that I see all my progress and try to focus on my improvement and tell myself to just take it one step at a time. I think about how many people have given up and I think how at least I am still putting myself in the "boxing ring." I tell myself compliments on how tough I am and brave and imagine myself faster than the fastest guys in Utah and imagine myself ripped and muscular and lean and it helps me to not focus on my current state.

I have become burnt out once, to the point where I couldn't make myself run fast even though physically I was capable, but mentally I couldn't make myself do it. It was during the summer during my college running years. I had put so much pressure on myself that I became very rigid in what I expected from myself, and I tried to make myself stick to a really boring running route and routine.

I have learned from that and refuse to become burnt out again. I guess once you hit rock bottom you realize how awful it is and don't want to get to that point again. I think being burnt out is kind of like being tired of doing something. Running is a very repetitive activity like many other activities in life, and I guess it's fun to show to others that I don't get burnt out and that I am always excited because I like people to think of me as an energetic, tough person who will never quit. Running is a way of expressing myself and I like to tell others through my running that I am unique because I am a highly dedicated person who is also very passionate about what I set my heart to. If I start to put too much pressure on myself and I feel like I'm bordering on burn out I tell myself that at least I'm running while others are sitting around being sedentary and not even trying. I try to focus on how fit and beautiful I am becoming by running or something else if I feel too tired to push myself hard enough to reach my bigger goals until I feel like I can face my bigger goals again."

Thanks for the great interview Mary Ann!

Moves Like Jagger?

Everyone has different music when it comes to what pumps them up and what really gets them going. Music is such a powerful and emotional thing. There's something about music that can make people laugh, make them cry, inspire and pump-up.

Here's my Running Playlist (I recommend everyone have a playlist of just music they like to listen to while running). My playlist is called "i LOVE to run", the title helps remind me that I like running on days when I don't :) The songs are in no particular order.Oh, and I marked my favorites with *

1. TNT by AC/DC (Cuz  I am TNT, I'm dynamite!)
2. *Heart of a Champion by Nelly (this may just be my favorite running song...)
3. *Number One by Nelly (remind yourself that you ARE number one. Believe in yourself!)
4. Remember the Name by Fort Minor
5. Don't Worry 'Bout a Thing by SheDaisy (Okay so its not really a pump up song, but running can't be intense all the time. You have to remember to take it easy, to relax, and to have fun. Sometimes running is going to suck, but don't worry about it!)
6. Playing With the Big Boys by Martin Short (because everyone needs a little Prince of Egypt in their running music right? Ha, this one has a story behind it for me though. I was really intimidated in high school to run with the "state champs" and my coach said to me "Kalina, you ARE a big dog. You are running with the big dogs because you belong with them. This song reminds me of that)
7. Ready to Run by Dixie Chicks (Its a fun song about running and it helps me have fun)
8. Rocket by Def Leppard (remind you to run like a rocket...fast!)
9. Don't Stop Believing by Journey (self-explanatory)
10. Push It by Rick Ross (another self-explanatory...pump up song with pump up lyrics)
11. *Headstrong by Trapt (If I could choose, this might be my "Powersong", the one I want in the hardest of times....like a really long hill or something)
12. *The Climb sung by Ahmir (not by Miley Cyrus) (inspires me I guess)
13. Love Story Meets Viva la Vida by Jon Schmidt (okay so its piano music, I'm kinda lame....but there's something about it that is inspirational too I guess)
14. Battle of the Heroes from Star Wars by John Williams (more instrumental, but its a fight song, how could it not pump you up!)
15. Break My Stride by Matthew Wilder (Nothing's gonna break my stride! Nobody is going to slow me down!)
16. Behind These Hazel Eyes by Kelly Clarkson (I like a good angry song to push me)
17. I Can Go the Distance from Hercules (um how could you NOT have this song?!)
18. I'll Make a Man Out of You from Mulan (awesome lyrics.)
19. One Thing by Finger Eleven (a great race day song, not necessarily a great training song...but I love it for pre-race)
20. Defying Gravity from the Broadway musical Wicked (the second half of the song, once it gets going really just makes you want to fly)

So as you can see, a good running playlist isn't all about hardcore rock-out songs, but about songs that you have an emotional connection to. You definitely need the rock-out songs too, but music that you can relate to and that really gets at your emotions I think is much more powerful.

What do you listen to when you run?? Or do you prefer to run without music?

7 Lessons I Learned From 6 Coaches

I've quite a few coaches over the years. I grew close to every single coach I've ever had. And I have learned an important lesson from every single one of them. Here's the lessons I've learned over the span of 10 years that every runner could benefit to learn from.

Coach Evans and his girls

1. Breath like a Rhino: Coach Evans: I'm a scrawny 60 pound 12-year old and its my first day of cross-country practice in my life. I show up at the high school to run with the high-school team because this super old guy had invited me. He takes me and this other new girl aside as we are running to the park and gives us the low-down on how to run. He told us all the normal things like arm swing and controlling our stride but then he told us how to breath....he started making these grunting noises and we lost it. It was so funny. But the principle behind what he was trying to demonstrate has stuck with me and really helped me improve as a runner.
   
   What he was trying to show us, was to breathe out really hard (thus the grunting noise). People tend to focus on breathing IN as they are running because you want to get as much oxygen as you can right? But you tend to forget about breathing all that old air and CO2 out. You can't use the oxygen you breathe in if all your red blood cells are tied up to CO2 molecules. When I learned to not only focus on getting oxygen into my system, but also learned to focus on getting the "bad air" out, a lot of my breathing problems went away.
   
   That "really old guy" is now a volunteer coach at my college and I get to work with him every day. He still reminds me to "Breath like a Rhino!" and it still makes me chuckle, but it also is still a good reminder :)
   
   
2. Run with your Heart: Coach Chambers: She was my first female coach and the coach I looked up to the most. I don't know what it was about her, but I wanted to make her proud probably more than any coach I've ever had. I respect her so much and wanted to be just like her. Maybe it was the fact that she ran in college, I don't know. But after two years of being my coach, she was moving to coach at a different high school. I was devastated. She left a note for me on my car one of the last days that we would see her. I have kept it and to this day I still read it before almost every race.
   
   She knew just what I needed to hear, and she knew how to say it from years of running. She wrote me her "Principles for Winning". There were four, but the two that I needed most said 'Run with your heart' and 'Running is fun-don't forget why you run'.
   
   Those lessons have been the two most important lessons I have ever needed to learn. Running IS fun. But it is so easy to get caught up in trying so hard to be good that you forget that having fun needs to come before having success. And to have fun, you need to run with your heart. Heart and fun will lead to success, but only if they are your first priority in running.
   
    
3. Don't dwell on your disappointments: Coach Struna: The other female coach I had, that took over when Coach Chambers left. We developed an amazing relationship as well and she really helped me gain confidence in my running.
   
   The lesson I learned from her also came from a note she wrote me. This time it was taped to my locker. I had written a note on her whiteboard (she is also a teacher) and told her how sorry I was that I let her and my team down because I had a bad performance at state. She wrote this note back to me,
   

   I am never disappointed with your performance. You are way harder on yourself than I ever could be. I'm proud of your dedication and determination both in practice and in the race. You had a great season.
   So take a minute to beat yourself up, and when 60 seconds is over look back on the season to learn and make next season that much better.
   

   I had to include the whole note because no matter what, the people that love you aren't going to be disappointed in you. Its hard not to feel like you let people down when you don't do well in something, but if you did the best you could and you gave it your all, they will always be proud. Beat yourself up for 60 seconds, everyone does it. But when that 60 seconds is up, there can be NO more feeling sorry for yourself. From every bad race comes a lesson learned. Think about what you can learn and do better for next time.
   

   

   Coach Chambers, Coach Struna, and Coach Jen

   
   4. Whether you run fast, or you run slow its gonna hurt like hell, so you might as well run fast!: Floyd Tippetts: So Floyd wasn't technically ever my coach, but in high school when we traveled we would always travel with the same teams. He was a coach for one of the other teams and also dad to one of my friends. I used to get so incredibly nervous before races it was ridiculous. I remember at one indoor track meet, my coaches weren't there so I went to him seeking advice.
   
   He told me whether I run fast or slow, its going to hurt like hell, so I might as well just run fast. You know what, he's right. When you are racing, it always hurts. No matter how fast or slow you are going. So you might as well be running fast!
   
   This quote helped me learn how to push through that barrier in your mind. The barrier where you think you can't handle the pain, but once you cross it, you realize the pain doesn't get any worse. I would not be the runner I am today if he hadn't taught me to face my fears and run through them.
   

   

   Coach Floyd Tippetts

   
   5. Your body can do more than you think it can: Coach Zufelt: My dad was my track coach for two years and I loved it. He would run the workouts with us (the team) so he would know how hard it was. This would mean that when people would try to drop out or complain that it was too hard, he knew if they were being wusses or if they really did need a break.
   
   By running with me, he taught me to trust in my body and to learn to listen to it. There were times when we did need more rest time than he had scheduled. Since he ran with us, he listened to his body and knew when it was time to go again. This taught me to listen to my body. You can always do more than you think. He knew we could go harder, and he made us do it when we didn't think we could. I learned to push the limits, but also when my body was trying to tell me something.
   
   Every runner's vital skill is learning to communicate with your body. Its a language that you need to learn. And it only comes with practice. My dad/coach taught me how to practice it.
   

   

   Coach Zufelt

   
   6. Be strong, don't be dramatic: Coach Houle: There is a quote that says "If I am still standing at the end of a race, hit me with a board and knock me down because it means I didn't run hard enough." this used to be my running motto. I literally would run myself into the ground and I would collapse at the end of every race. I honestly did not have a choice. I didn't like collapsing but I would run so hard that I would.
   
   My college coach HATED this trait about me. He hated with a passion. It would annoy him so bad. I have learned that you can still run yourself into the ground. You can still give every single ounce of energy you have during the race, but you can train yourself to stay standing at the end of a race. It takes strength to stand at the end, it is weakness to collapse. Collapsing doesn't mean you gave it your all, it means you aren't strong enough to give more than your all.
   
   I know this sounds crazy, but keeping my feet under at the finish line, when I can't even think straight has built so much confidence in me! I feel like a more mature, stronger runner. It has also helped me with lesson #3, don't dwell on bad races. Because I stay standing at the end of a race, I am forced to face people and to keep my emotions in check. There is nothing worse than a runner sobbing at the finish line. It is heart breaking to see and so discouraging to the competitors around her. DO NOT TALK ABOUT WHAT A HORRIBLE RACE YOU HAD IN FRONT OF THE PEOPLE YOU JUST COMPETED WITH. This is a personal, private conversation you need to have with yourself and your coach, and your loved ones if you want. It makes other runners feel horrible when you go and talk about how bad you just did, when you beat them by 20 seconds.
   
   So don't collapse, and don't cry at the finish line. It makes you that much stronger and that much better of a person and racer.
   
   7. Running isn't everything: Coach Houle: One of the things I love most about my college coach is how much he cares about every single member of his team. He cares about each of us, not only as runners, but also as students and people. He takes the time to talk to us one and one. Something that surprised me was how much he emphasizes that running isn't everything. Of course he wants us to do well. If we don't run well, he loses his job. But he reminds us that life goes on after running. This goes hand in hand with Lesson #3 as well. When you have a bad race, a bad training day, a bad run, you know what? Life goes on. The world isn't going to stop and mourn for you because you just ran crappy. Its going to keep moving on. You should too. Running is a priority for me, but it is not my ONLY priority.
   

   

   Coach Houle and his girls

   
   
   I love every one of these people. A coach is a mentor, a hero, a father, a mother, a friend, a teacher. They care about you not only as a runner, but as a person. Thank you to all the coaches out there.
   
   What are the lessons you've learned from your coaches? Or from the people that have influenced you?
   

Running With Gluten Intolerance

Bread and pasta are a runner's best friend right?
Not so fast. There seems to be a rise in something called...gluten intolerance. You've seen it in the stores, "Gluten Free". What does it mean to you? Nothing unless you are diagnosed with the dreaded gluten intolerant words.

I found out I was gluten intolerant about nine months ago. I hoped anything was wrong with me except that. Bread is was my favorite food (along with ice cream. But I also found out I was lactose intolerant). But in the past nine months, I have been so thankful I finally found out what was wrong with me. I was tired, weak, my body was exhausted. I couldn't run even for 20 minutes without feeling like I'd just run a marathon. I finally went to the doctor and am so glad I found this out.

At first it was really hard eating gluten free. My main problem was getting enough calories in for the high intensity training I was doing. I was eating rice cakes and cereal. That's about it. Sick. So here are my favorite foods for each meal time.

Breakfast:
 Favorite Cereal: Corn Chex with Almond Milk, I also love Honey Chex
 Favorite Pancake Mix: Pamela's Ultimate Baking and Pancake mix. It is so good I like them WAY better than normal pancakes.
 Favorite Frozen Waffles: Van's Gluten Free Waffles Blueberry or Totally Natural (I've found them pretty much everywhere but I usually buy them at Target or Sunflower Market)


Lunch:
 I've tried a million different kinds of gluten free breads. I like Ener-G Light Brown Rice Loaf or their Tapioca Loaf but my hands down all time favorite is Udi's Whole Grain bread. It is amazing. It is fluffy, tasty, not grainy, and tastes amazing plain, as toast and as any kind of sandwich. It is expensive but if you Google Udi's coupons they usually have a $1 off printable coupon. It is worth the money. You can find a ton of Udi's gluten free products in the frozen section of most grocery stores including Smiths, Harmons, and Sunflower Market. I haven't seen them at Target or Walmart yet.
 
 I also really like Nature Valley crunchy granola bars (Dark Oats N' Chocolate is my favorite). They aren't certified gluten free so if you are on a really strict GF diet I don't know if I would recommend them, but I have never had a problem with them.
 

Dinner:
 Most of the GF noodles I have tried I like. I really like the Ancient Quinoa Harvest brand and Tinkyada. I tried an all corn brand that I wasn't that fond of but I don't remember the brand name. Mostly I eat a lot of chicken and rice.


Snacks:
 I love Glutino plain crackers. They are so delicious and taste most like a normal cracker. They are really expensive though and not a whole lot comes in the box. I also like Lundberg Rice Chips Honey Dijon. They have a great texture and no weird after taste. The other brand of crackers I like the most is Blue Diamond Nut Thins. They have a ton of different flavors that are all really good. Glutino also makes amazing pretzels that I think taste exactly like normal ones.
 

Dessert:
 Betty Crocker makes the best GF dessert products by far. And they are usually the cheapest! I love her cakes, brownies and cookies.


Things I do NOT recommend:
  GF eating is definitely a lot of trial and error. There have been a few things I've made that I couldn't finish because I thought they were so gross. You may not think the same, but I hated these two things: Namaste Brownie Mix and some noodle dinner thing (that was kind of like hamburger helper or something).



I've tried making some GF stuff from scratch with Bob's All Purpose GF Flour (which really is pretty good), but the pre-made stuff or the mixes are just so much better. I guess I haven't learned the art of GF cooking yet. I'd welcome any tips!


I hope this helps you GF runners out there! What are your favorite GF treats?? Please share!