Image Exposed

Disclaimer: This post has sat in my draft box for over a year.  I didn't have the courage to release it until now.  After witnessing well-known runners approach this topic, it is time we expose our stories too.  I applaud them and want to support the movement to open up the topic of running and body size. Their take on the issue is valuable.  Please check out their posts.

SNAPSHOT

My fight with my image.

DIGGING DEEPER

I remember this day, this race.  I fell apart. My mind, following my body, fell apart also. It was after a long training season where I had run all the correct training, hitting workout after workout. I had worked so hard in every running way to be a faster half marathoner.  However, the PR race didn't happen.  I still had a quick finish time but it did not match my faster training level.

At this final race of the training season, my body called my bluff and I suffered.  For the month after the race, I was barely able to run 3 miles at a time.  I had fallen off the cliff.  My friend, Joe, has always told me that, "If I tried to lose too much weight, I would lose what made me a good runner, my strength." 

Fast forward a few years...

It wasn't until I was scrolling through the old photos that I saw this picture of me in a new light. It is just crazy to me that every other time I saw this picture I didn't see how empty I looked.  How unhealthy I had become.  When this picture was taken I had stopped eating red meat and limited my calories below the amount needed to run up to 80 miles a week. Sleep at night had been put off and reduced to 6 hours.  None of these habits were what my body needed in order to recover from my training.

Take a closer look.

You may look at this picture and say, you don't look that skinny to be unhealthy.  Pause, who are you comparing me to? Are you comparing me to a different body type? Only compare me to me.

My body has a natural body weight where it functions correctly.  Once at a certain body fat percentage and on a reduced calorie consumption rate, I don't lose fat, I lose muscle, valuable muscle. That muscle is what powers me for miles through a race.

I have already ran this experiment several times in my life. Skinnier does not equal stronger. For every pound of weight you lose, 70 percent is fat, 30 percent is muscle. When I am not properly refueling my body or sleeping enough during training, my body gives strong signs that I am compromising my health. Read up on the Female Triad here and here and here.

It started years ago...

My college assistant coach, with good intentions, pinched and measured and plotted out my size then declared, "lose 10 pounds."  No education, no help, no better access to healthy food came with that prescription.  So I did what every logical college freshman would do, limited my calories to under 1,000 per day while training and competing. However, it didn't work for me. The weight scale didn't change. I had hit my own individual natural weight limit. I felt like a failure. I had to give up and try to hide that "extra" ten pounds.

So I have hidden those 10 pounds ever since. Afraid.

I often feel skinny enough when around the normal population.  However, when with competitive runners, I know I am the largest. I have to look at pictures to see what I really look like. I hide the ones that show an unflattering belly. Keeping the photos that got just the right angle, which has become harder after four c-sections.

Do you see what I see?

When I look at this picture I see a weak and frail runner, and not just because it was at the end of half marathon.  I see my body stripped of Shelly Strength.  A thin Shelly is not a stronger faster runner.   

This gets to the core of my self-image and desire to be skinny.  I have talked with friends that are "runner skinny" (super skinny) and they still seek to be even smaller.  They tell of the loss of energy and muscle and therefore no better race results.  It is an illusion that if you are skinny, you will be a fast runner or even more beautiful.  

It is true that the fewer pounds to move over a race distance, the less energy required. However, you need muscle to move over the ground. What will you do if you don't have muscle power at the end of the race when your opponent is blazing by you, is it really worth it?  

Is it really worth it to be constantly hungry and continually punishing yourself by not refueling? Do you love a finishing time or place more than the body that God gave you? Does your body truly deserve to be punished?

I don't want to be a deprived runner.  

I accept my strong body. I am thankful for my body that grew and gave birth to four incredible, make me cry with happiness, children. I stride forward to forge the road for runners that are strong mentally and physically. I am a competitive runner, one who competes to be better than I was last year.  I train and treat my body in a respectful way, honoring its strengths. 

It was 20 years ago that I joined a college team in which I ran and lived with runners that had eating disorders.

It has taken all of those 20 years to recover from the damage and to have a realistic view of beauty and strength as a runner. I declare my body as wonderfully made!

How do you punish your body?

Do you appreciate your strengths?

Do treat your body as valuable? 

SOLUTION

BE YOU!  Be the wonderfully made YOU! Like yourself.

The real Strong Shelly two years ago at the end of a half marathon.

A Long Story about An Unplanned Long Run

SNAPSHOT

A long story with running, parenting, and life principles.

DIGGING DEEPER

An afternoon spring day called myself and two of my children on a short run/ride.  It was an opportunity to get them outside and exercise.  Being it was their first ride of the season, it wasn’t so difficult to persuade them to help me log a few running miles.

On my son’s request, we ventured towards the high school lacrosse field, about 2 miles away.  Now, when I run alongside my biking kids I tend to keep a faster upbeat pace in order to keep up. So the first 2 miles were a bit of a shock to the body and I guessed the run would stay under 4 miles.  

However, once at the back fields of the high school, I found a new path that I had never run on.  Quickly distracted from the tougher pace, we ventured on through the town. My mind enjoyed the challenge of taking the kids to new places within the town and we found ourselves near the Aldi and Menards stores that we usually drive to. 

As we passed the bank that was on my errand list, I regretted not having the check I needed to deposit. Next time on a tour of the town, I will fold the check into a baggie and store it in my Spibelt to reduce driving around town. 

Continuing on by taking different turns than before, we ended up passing the downtown stores. I always feel silly running through downtown sidewalks that usually are trodden upon by leisurely shoppers.

All this touring around the town with kids on bikes requires pauses at stop lights and slowing down as I guard them crossing streets. These breaks don't hinder my long runs because the body is still getting the miles or time on the feet.  Long runs most of the time should be run at a slow, easy pace. Importantly I want to model to my community a family outdoors exercising together.  Back in NY, I strived to count how many summer days I could spend time in my community without traveling by car.  My children have learned how to bike safely and know their way throughout their community. It is delightful to power your own transportation.

Next up was the library and town park/beach.  My daughter quickly planned another run/ride that would include a stop at the library to read magazines and with a checkout limit of two lightweight books.  Once we reached the playground, I left the kids to chase each other around as I circled the park twice to add in another mile.  

Playground hopping throughout a run/bike has been a favorite combination for my children as they have been growing up with a runner mom.  With them on bikes and me by foot, we find all the playgrounds within miles.  They get 10 minutes to play as I circle each park.  Our neighborhood in NY was dotted with parks.  I love the company and watching them enjoy the playgrounds.  

Before leaving the town park we plan our summer kayak trips across the lake to the beach, playground, and library.  Traveling throughout town using different modes of transportation opens up many new adventures and routes.  

With 9 miles on my watch, I knew we had to head back home, but the only way home was around the lake. The last two miles could feel long but I knew the route would go by quickly with a distraction. We stopped at the dam and watched the spring run-off thaw the frozen lake before it continues onto the Mississippi River a few miles downstream.  What makes a run like this fun for children is the stopping and enjoying the scenes and locations.  

Since my purpose for the run had changed from a short usual run to a long run, it didn’t matter if it included a minute stop here and there because I was just going for a minimum running time amount.  

As we attempted to find a trail through a neighborhood that would create a safer route, I was able to include the kids in the decision making, which always makes the last mile seem a little easier.

At last, we were nearing our house when my watch said 1:25:00.  Since 5 more minutes would reach my long run minimum of 1:30:00, I didn’t skip a step as I passed by my driveway.  The kids couldn’t resist the freedom and fun of biking downhill and kept on the journey with me. 

Fatigue was setting in and I was having to focus on just moving forward.  Glancing at my watch, I realized that I would end with 11 point something miles, which would not be acceptable.  So instead of the 1:30:00 planned finish, I declared that 12 miles was the new goal.  With a determined mindset, I worked hard up the hills.

The watch clicked from 11.99 to 12.0 and my body halted and with the rush of accomplishment and surge of tired muscle pain.  

This story is not an oddity in my normal life, as it happened quite similarly today on another Thursday afternoon run. 

SOLUTION

Running Principle I Hold

When there is a fork in the road or several options in front of you, take the longest, hardest, path. This is how you become tough physically and mentally.

Parenting Principle I Hold

Sprinkle fun and options into our family’s journeys. This is where memories and love grow.

Life Principle I Hold

There are many ways to the same destination. Putting aside unreasonable guilt, I have the freedom to tailor the paths within my daily life.

Race Smarter to the Finish Line

SNAPSHOT

Tune up for your next race by reading my latest Adirondack Sports Magazine article.

DIGGING DEEPER

Sports are a strategic game. Knowing more strategies to positively position yourself within the race helps to outwit competitors or even yourself. The racing experience becomes deeper and more intriguing when race strategies are employed. After 16 training years and over 250 races ranging from 400 meters to half marathons, I have gathered a few gems to share with you. When asked to imagine a calming location, often people place themselves on an ocean’s beach. I place myself on the center turf of an outdoor track meet with the hot sun shining down on me as I stretch and listen to the fans cheer.

UPhill

Tangents

1/2 secret mile

Plus 8 more tips to improve your racing experience and finish time!

Read Race Smarter to the Finish Line

SOLUTION

Hint: Smile! It so works!

Transitioning Back to Normal

SNAPSHOT

When forced into a short running break and ready to return use these two guidelines to make it a smooth transition.

DIGGING DEEPER

A remodeling project and moving a household of six required not just bodily strength but all the available minutes in a day (and night).  Therefore running had to be set to the side for 8 weeks this winter.  I still got 1 or 2 runs in per week at a reduced distance but I lost running fitness.  

Once I could traverse my new neighborhood with my running shoes on, I employed my transition strategy.  Perhaps you will we find it helpful if you need a transition phase before the leaves fill the trees this spring.

At the point where winter meets spring.  The run started with light rain, turned to bouncy hail, and finished with slippery slush. Welcome Spring!

1) Run half the distance of your before break regular run.  Before the break, you were most likely enjoying a regular run of a distance between 3-6 miles.  Whatever that distance was, cut it in half.  This is your new distance for the first week.  The next week you can add a mile to the distance.  Keep up this pattern until you can return to your previous regular run distance.

2) Only run every other day.  With our motivation high it is tempting to tie up the running shoes for days in a row.  However, running too often can actually cause you to lose all that motivation and even worse send you back indoors with an injury.  So stick hard and fast to this rule.  I easily enjoyed my other hobbies during my no running days.  So did my children as the cookies were a delight and I got more unpacking done.

Don't Forget

Extra attention to flexibility and mobility during this time can help to ease the transition and sore muscles.  Don't just hop back into your car or in the shower without giving your muscles and joints some extra attention.  Frequency in stretching and mobility work can go a long way for runners.

When to break free of the guidelines:

Once you are back to the regular run distance you can start placing the running days next to each other. 

There you go! 

That is how you make a healthy transition back to your previous running routine.

If your break from your running routine was due to injury, take extra caution and consult your doctor about their suggested rate increase of running distance.  Most likely they will suggest starting at 1/4 regular distance and adding the miles at a slower rate.

SOLUTION

Be flexible and understand that there are some months that running has to be set aside.  However be intentional about your re-entry into regular training.

Secret to a MONSTROUS Running Base

SNAPSHOT

1 hour runs, every run, throughout your base training phase (6-8 weeks)

DIGGING DEEPER

I didn't just happen upon the monstrous benefit of one-hour training runs, they are the World's Best Running Coach, Jack Daniels, base training's main dish. 

A MUST READ!

Again, Daniels is right! For many winters, I have rested well on the training strategy of all weekday runs at nothing less and nothing more than one hour.  It may seem too simple. If so, jazz it up any way you want.  However, know that the one hour of running, that you are stacking up day after day, is where the magic will happen.  

In other phases of training, I stay away from the one-hour duration.  I have built the base I need and am onto training other systems.  The long runs throughout the other training phases keep the aerobic base strong. Without the base training phase, I won't be able to last through the endurance races.  Hence, why, first run long and often, then fast and hard, finishing with wins.

HOW?  Run easy pace until your watch says 1:00:00.  Then stretch and strengthen.  Repeat the next day. And the next day... Monday-Friday.  For some runners (master ages or injury prone), it may be better to run two days in a row and then take a day off, instead of 5 straight days in a row. For those that go for the high miles, continue with your weekend 8-12 mile long run. 

Beginner Runners-- Please adjust the time duration to fit your current level.  Each week increase the time by 5 minutes.  You will witness a world of a difference in your fitness after 6-8 weeks.

1/2 + Full Marathon Preparers- Start your training here, with hour runs.  Although your long runs are important, you need running fitness to fight fatigue throughout all the marathon miles.

I must note that if you are a Nordic skier (as I am becoming, yup, broke my first pole today) and this is your ski training season, please don't attempt your base training season until the daffodils are blooming! Ski to your heart's content and run easy 2-3 times a week as your second sport.

SOLUTION

JUST ONE HOUR

STACKED ON TOP OF EACH OTHER

MAKE IT SIMPLE

A special thanks to those that read my postings. I do it for you. You read, therefore I write.  Thanks for listening.  Thanks for your responses!