You Can Catch The Running Bug

Check out how an NFE Teammate, who never ran before, turned her trail runs into an ultramarathon. NF Endurance. It’s in You. It’s Possible.

by: Emily Brown

Kabri Schmid used to have a set image of who a runner could be: tall, lean, lanky, natural. Kabri was not congruent with her image of a runner. She could think of other things to do for fun then train for 31.07 miles for a race .

However, when she moved across the country from Washington D.C. to the South Bay Area in California, she inherited a desk job. She needed movement. She thought about biking. Too expensive. She pondered swimming. She would need a pool. She started tinkering with the idea of running — it just required shoes. She pondered about how she could possibly enjoy pounding the pavement. Her answer, however, was all around her in the countless trails of Bay area parks and preserves. She decided to convert her weekend hikes into trail runs.

Her first training run consisted of two-kick-your-butt miles. She did not give up and instead focused on the goal of a half marathon. After working 10-12 hours each day, she had little energy to fit in a run. She started training in the morning, before work; no excuses for being tired after work. Squeezing in mileage before the workday required getting up anywhere between 4:00 – 5:00 a.m., and required an early-to-bed routine.

To assist in her training, Kabri started a spreadsheet to chart her mileage and progress. She maintained a few basic rules: at least three weekly runs, one long weekend run, and cross train to supplement running on sluggish days.

It’s true, she says,  that you can catch the ‘running bug.’ Kabri, who had never run more than six consecutive miles in her life, crossed the finish line of her first half marathon in San Jose. “I was the happiest person alive,” said Kabri. In the next two months she ran another road half marathon and her first trail 10K. That’s when the crazy idea popped in her head. “I thought, how amazing it would be to be in good enough shape to finish one of those long trail runs — an ultramarathon!”

She started training, giving herself six months to prepare for a 50K. To track and schedule her progress, she utilized the same training calendar spreadsheet. Mixing her routine up helped prevent energy and training lag. For example, she would work in stair climbing or high resistance elliptical work during her lunch hour, or she would sneak in ab work in front of the TV at home.

The biggest change in her training unfurled in her weekend runs. “Ultrarunning is not generally about running fast, it’s about finishing the distance and hills with a happy, uninjured body.” Changing her expectations and mind frame helps propel her on runs that require huge chunks of time from her day. “Patience and general happiness with what you are doing are the keys to your success. Maybe that’s why so many ultra runners are in their 30s, 40s and 50s.”

Kabri completed her first 50K trail race on April 17, 2010. She is back for more, and this summer she will run with NF Endurance in the Tahoe Rim Trail Run 50K on July 17, 2010.

Here are some of Kabri’s ultra running tips.
1. Set a long term goal.
2. Plan ahead.
3. Enjoy the journey.
4. Push yourself.
5. Be mindful.
6. Share joy.
7. Fuel your body.

NFE Runner Looks to Turn Injury into Opportunity

Injuries can plague even the most seasoned running veterans. Below is a poignant reflection from Bob Skold about how recovering from an injury can be just as challenging as finishing 26.2 miles.

by: Bob Skold

I have been running for almost twenty years, and now I am dealing with (not so well) my first running injury. I have a shin splint due to muscle overuse and likely from increasing my stride at one of my last marathons; interestingly enough due to tweaking my technique after reading a book on running. Lesson learned: never make any changes from your training during a marathon (YIKES!). Recovering from an injury is harder than finishing a marathon. Here is how I am trying to cope and prepare myself for a full recovery.

First off I have used some reference books to learn more about various types of running injuries to properly diagnose the nature of the injury – where I am injured, the cause and the treatment. There is an art and skill to distance running, and the more you know, the greater your chance of meeting your goals and staying healthy so that you may run strong and happy.

Secondly I am reaffirming my goal of enjoying a lifestyle of healthy running and that means keeping the larger goals in perspective; learning to be smart about how long it takes to heal. The body has a natural timetable. Each morning I test my leg, and I am quite anxious to lace the running shoes back up. I’m in it for the long haul, and I’ll wait for the soreness to completely go away. This means listening to my body. The point here is: run through annoyance but not through pain.

I am trying really hard to look at this injury as an opportunity. I am using my recovery time to pursue other interests like learning how to sign (smile here), and I am experimenting with some crosstraining options. I am rethinking how grateful I am to enjoy running — an attitude of gratitude because for me running really is a gift. Sometimes you really don’t appreciate the good things in life until you have to miss them.

I never knew how much I identified myself so fully as a ‘runner’ until I had this injury. I have had to dig deep and realize self-esteem comes from the inside and should not be dependent on circumstances. Still, I look forward to becoming a healthy and much older and wiser runner. Because in part for my next blog I would rather write about the joy of running.

Bob Skold works for the NF Endurance Team from Denver, Colo., and helps with runner support and team communications. An avid runner, Bob has a goal of completing 50 lifetime marathons. He plans on running in the Athens Classic Marathon on his 56th birthday on Oct. 31, 2010.

How to Fuel Weight Loss with Running

Quote of the day:
“When you face a setback, think of it as a defining moment that will lead to a future accomplishment”  ~Unknown

FAQ: If I am running to lose weight, what is the best training program for weight loss?

Anna Recommends:
A running program will be a great way to lose weight. Your individual training program would be based on your current fitness level and time availability. However, in general there are a few tips that anyone can follow.  These tips are mainly for weight loss goals and would vary for other training objectives.

1. Try to increase frequency before duration. This means that before you start increasing the amount of time you run, try to increase the number of days you are running. It would be better to initially run five days/week for 20 minutes versus three days/week for 30 minutes. With more frequency, your body will get more metabolic boosts during the week and will allow you to burn more calories on each day of exercise. In addition, you build a strong foundation of endurance and strength in the body. As you get stronger it will be important to increase the duration of these runs during the week.

2. Begin to increase duration before intensity. This means that before you start increasing the speed and tempo of your run, try to increase the duration of each run.  When trying to lose weight, it is recommended to exercise for 30-40 minutes at 65-75 percent maximum heart rate versus 20 minutes at 85-90 percent maximum heart rate. It is better to run in an aerobic zone (lower heart rate, utilizing more oxygen) to burn a larger number of fat calories.  As you continue your training program it will be important to vary the intensity of your workouts to burn more total calories.

Along with Anna’s expert training experience, DVD performances and affiliations, she is a running enthusiast, completing the 2009 San Diego Rock n’ Roll Marathon, 2007 & 2008 La Jolla Half Marathon, 2008 Carlsbad 5K and 2005 Boston Half Marathon. Check out more of her training tips at www.bridalbodiez.com.