RECOVERY?

On Monday, I ran 20 miles with my teammate.  It was long and slightly painful but, as most long runs are when they are over, incredibly rewarding.  The training plan I am currently following typically has me doing a 4-5 mile recovery run the day after the long run.  This has always made sense to me....these runs are just a shake out of the legs, but nothing too crazy.  So, you can imagine my surprise yesterday when I looked at my plan and noticed it had me doing a 45-60 minute recovery run.

WHAT???

In my book, that's freakin' long and not what I would call 'easy'.  What happened to my short and sweet recovery day?  Now that I've had time to think it through, I'm realizing that the point is most likely to push me to my limit right now as I'm a only a few short weeks away from my taper.  At the time, however, that logic did not flow through my mind.  Really, all I could think about was how tired my legs were and wondering how the hell I was going to eek out a 45-60 minute run.  A series of complaints, excuses and questions ran through my head prior to this run.  Strangely, when they all came together, the first letter of each word spelled out the word RECOVERY.  Ok, not really.  But I was procrastinating and by trying to make this work I was able to stall the inevitable for a little bit longer.  Here's what I came up with:

R - Really?  45-60 minutes?  Can that be right?
E - Easy is really, really slow, right?  Like 'granny shuffle' slow?
C - Come on, Greg (running master and creator of my plan).  45-60 minutes after a long run seems a bit much, no?

Hey, Rebecca. I know I look super nice,
but you still have to run 45-60 minutes today.

O - Ok, fine.  But, if I'm running for an hour, I can easily justify another fancy coffee.  Maybe not a a grande, but definitely a tall.

In place of the medal, picture a mocha.  And that would be me.
Running for coffee.  And I'm totally fine with that.

V - Very slow.  Very steady.  No watch.  No pressure.  Just miles.
E - Exactly what week am I tapering again?
R - Right foot, left foot.  Right foot, left foot.
Y - Yes.  Yes you can.  You can do it.  Let's go.

In the end, it wasn't too bad.  Slow and steady with some good music is usually pretty manageable.  And, really, all along I knew I was going to bang it out.  But I had to complain a little, right?  It's all part of the "recovery" process.

Listen to this:
Thread - Now Now  

Music from 2012 to Explore in 2013 - cont.

Turns out a handful of RWM readers did care to share.  Sweet Pete!  I shouldn't be surprised.  There was a ton of good music presented to us in 2012.  The list below just barely scratches the surface.  But, it's a solid place to start.  And listening to these goodies makes me giddy with excitement over what's to come in 2013.  Oh, the joys of the little things in life.  Several additions to the original list trickled in over the past few days.  A few of them, like Monsula, are totally new to me.  I love that.  And some are so good, Black Keys for example, that we all have them on repeat.  That's cool, too.  This new and improved list includes both the original suggestions as well as a plethora of fresh songs and albums for you to browse at your leisure.  Thanks to everyone for contributing.  I have a 20 mile run tomorrow and I'm narrowing in on a February marathon.  I am thrilled to have some new tunes to help kick things up a notch in my training over the next three weeks, five days and nine hours (tic, toc).  There will be some singing in the streets today!  And so we (continue to) rock on.  Enjoy.

MORE MUSIC FROM 2012 TO EXPLORE IN 2013

New Additions:
From Amy B. (her top 5 most played songs on her playlist)
Mercy - Dave Matthews Band   
Clique - Kanye West, Jay-Z & Big Sean  
Thinkin' Bout You-Frank Ocean  
Jesus Walks- Kanye West  
Come Over-Kenney Chesney  

From Julie R. @ Jumpseewow (if you have young kids and you care about what they play/learn, go check out this app)
Bright Whites - Kishi Bashi   

From El_ma - a Runner's World blogger
The Reckoning - Need to Breath   

From Kribbit - a Runner's World blogger
Monsula - Sanitized (album)
Note: her brother's old band.  How cool is that?

From Caitlyn @ Greater Boston Running Co.
The Black Keys - El Camino (album)  
Note: released in December, 2011, but that's close enough.

From Rob @Greater Boston Running Co.
Mumford & Sons - Babel  
Note: I think Rob might have been talking about 'Sigh No More' when I asked him, but since that was released in 2010, I'm throwing their new one up there.  Really, both are worth listening to.

From Mary @ Fit and Fed
Beat's Antique - Contraption, Vol 2. (album)  

From 'I Like the Cold' - a Runner's World blogger
End Game - Rise Against  

From Cassie Dimick @ Achieving Your Best (running coach, wellness & sports nutritionist and super cool person in general)
Obedear - Purity Ring  
Comeback Kid - Sleigh Bells  

ORIGINAL PLAYLIST:
From 'Wild Cat Runner'
Lies - Chvrches

Lazuli - Beach House 

My Eating Disorder - Titus Andronicus  

Kill for Love - Chromatics  

Kondaine - The Very Best  

Dissolve Me - Alt-J 

This Chain Won't Break - Wild Nothing  

Thinking About You - Frank Ocean  

Continuous Thunder - Japandroids  

First Aid Kit - Emmylou  

From 'Yo Mama Runs' 
Ho Hey - The Lumineers  

From Tim Tollefson - @TimTollefson
Sleepyhead- Passion Pit  

From 'PM Rocks'
Back to this - The Helio Sequence  

From John @ Greater Boston Running Co.
Jo Bonamassa - Driving Toward the Daylight (album)  
Bruno Mars - Unorthodox Jukebox (album)  

From KH (aka. Team Bacon)
Everybody Talks - Neon Trees  

From JT
Lord Huron - Lonesome Dreams (album)  

From KP & SP (I had to, Kath!)

Pretty Girls - IYAZ  

From GAT & RGT
You Better Watch Out - The Zolas  

From 'RWM'
Global Concepts - Robert DeLong  


---> REMINDER: Don't forget to enter the Greater Boston Running Co.'s winter giveaway for a pair of Nike gloves, a North Face hat and a GBRC tech t-shirt.  Contest ends this friday.  Click here to check it out.

Too Cold? & GBRCo. Winter Giveaway

As many of you know, this week I have run several workouts (about 30 miles - yes, I'm counting) on the treadmill.  Though I typically call it the dreadmill, I now feel I can no longer knock it.  This machine has enabled me to continue training for my upcoming February marathon without having to fight the evil forces of nature.  At this point, I kind of owe it some praise.  So, thank you, dear treadmill.  Now moving on...yesterday, after 3 days of running inside (not complaining here), I decided to give it a go on the road.  I said to myself, "Ok. 8 degrees.  Yeah.  I can do this.  Just five miles. 45 minutes tops.  Come on, Rebecca.  Get it in.  Get it done."  I got dressed in multiple layers and began to mentally prepare myself.  I used several motivating tools including, but not limited to, listening to Hits 1 (aka Top 40) on Sirius XM on the way to and from dropping my girls off at school.  But, alas, even the amped up beat of Pitbull's latest wasn't enough to get me out there.  I opened the door, took three steps, paused for a second, took a breath aaaand....turned around and went back inside.  I couldn't do it.  Once again, I ran inside.  And while I did this, I thought of several reasons why it's actually not a good idea to attempt to run outside in these extreme cold temps.  Here's what I came up with:

Top 10 Signs It Might Be Too Cold to Run Outside

Icicles on eyelids.  Too cold?

1. It's under 10 degrees.
2. It hurts to breathe.
3. You can't decide between 5 or 6 layers on top and 2 or 3 on the bottom.
4. You consider coating your ankles, ears and any other exposed skin with Aquaphor.
5. You can't do a farmer blow because all the "stuff" in your nose is frozen.
6. Your shirt has thumb holes, you're wearing gloves over the shirt and you still can't feel your fingers.
7. You can't skip a bad song on your playlist because it's too cold to deal with your iPod.
8. You start to feel tingling sensations on specific parts of your body indicating potential numbness.
9. Cars are slowing down as they pass you to either give you a strange look or make sure you're not lost or hurt.
10. There is NO ONE else outside but you.

If you live anywhere near the Boston area, or anywhere as cold or colder, and you ran outside yesterday - holy crap, you are a total bad ass (yes, Caitlin, that's you).  And maybe a little bit nuts.  For the rest of us...long live the treadmill!

BONUS: Greater Boston Running Co. Winter Giveaway

If you run in the winter, particularly in super frigid temps, you've gotta have decent winter gear.  Two key items are a warm hat and a good pair of gloves.  The good folks over at Greater Boston Running Co. in Lexington, MA (best local running store by far) were kind enough to give both a hat and gloves to one lucky RWM reader.  Oh, and in addition to these sweet Nike gloves and this cozy North Face hat, they threw in a Greater Boston Running Co. tech t-shirt, because you can never have enough layers!  Want these goodies?  Here's how to enter:



1. "Like" GBRC on Facebook

& then (if you want to up your chances)

2. "Like" RWM on Facebook.

That's it.  Just make sure to comment below that you've done it and whether you did one or both so I can count each individual entry.  The contest will end on Friday, February 1st.  The winner will be chosen by random.org.  We're sorry, but it is only available to US residents.  Good luck!

Listen to this:
Shelf Life - The History of Apple Pie

Over and Over and Over

I think I can.
I think I can.
I think I can.
I do love running.
I do love running.
I do love running.

Monday night I ran 16 miles on the treadmill.  I can't sugar coat this one, it was really, REALLY, hard. A long run on the treadmill was not my original plan for this week. I'm not a fan of running inside, particularly for over 2 hours.  But I wasn't able to get out for a run that morning because my girls didn't have school and I was worried there might be an issue getting out on Tuesday due to the incoming snow storm (that never happened).  So, I felt like I didn't have much of a choice.  With a little help from a fellow runner/coach/friend, I went from dreading said long run on the treadmill to getting (relatively) psyched up for it and then to reminding myself why I continue to run day in and day out - rain, snow, freezing temps, extreme heat, humidity and all.  This was our conversation (via text):

Coach Ladd: Managed to get in 20 miles today, good but slow, good luck w/ yours.
Rebecca Trax: Thx. I'll need it.  Supposed to be colder tomorrow.  :(
CL: Today wasn't too bad.  But snow tmrw.
RT: Ugh. Not sure I can handle another workout on the treadmill.
CL: Partial - break it up? Indoor track for part?
**It was at this point in the conversation that the seed was planted in my head to just go get it done that night on the treadmill.  Something I hadn't considered doing for a long run.  Ever.
RT: Think I might just go bang it out tonight at the Y.  And remind me not to do a winter marathon again.
CL: Will ask you again if you do a October marathon and its 90 degrees in August for training.
RT: Ha. Ha.  Ok. I will continue to remind myself why I LOVE running in this stuff. Over and over and over.
CL: You'll have 18 miles to do that tmrw.
RT: That should be just enough time.

And by the time I headed out at 4:30 that night, I was fired up to run.  For 2 hours.  Inside.  On the treadmill.  Really.  I was.  Sort of.  Ok, it does sound like I'm fibbing a bit, but in a very bizarre way, I truly was amped up to face the challenge. As I hopped on and started cruising along, I thought back on my conversation with Coach Ladd and began to list all of the reasons why I love running and continue to do it day after day, year after year.  I'm not going to lie, I thought about a lot of other things to.  And toward the end of the run I was fighting off some dark, not very positive, running thoughts.  But, for the most part, I took those hours to think of all the good stuff.  Here's what I came up with:

Top 10 Reasons Why I Continue to Run OVER and OVER and OVER again:

1. Because it makes me feel strong and powerful, and sometimes like a superhero.

2. Because I can zone out and let go mentally, one of the few times I can truly do this.

3. Because I love the peaceful rhythm my feet and breathing create.  It's incredibly mesmerizing.

4. Because I love the unbelievable feeling of satisfication that flows over me when I'm done.

5. Because I like knowing that when I toe the line at a race, I've legitimately put the time and effort in to get there.

6. Because I love the physical and emotional journey of a four month marathon training plan, often more than the final destination of the race itself.

7. Because I love the way it makes me want to push myself to the next level as a runner.

8. Because I love thinking about, talking about and writing about running with others who also love thinking about, talking about and writing about running.

9. Because I hear, experience and often appreciate music in a different way when I run with it.

10. Because every single run offers something new and exciting, physically and mentally, and that alone makes it worth doing it over and over and over again any time of the year.

Today is Wednesday, January 23rd.  I have to run 10 x 800 meter repeats at race pace.  It's currently 11 degrees outside.  The outdoor track is covered in snow.  I will be doing this workout, once again, on the treadmill.  Bring it on!

Listen to this:
All Fall Down - Five Knives 
*A band recently signed by Red Bull Records.  I can't wait to hear more from them.

Challenge

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."

I dug around and found this quote by Dr. Martin Luther King, Jr. today.  It is incredibly inspiring and rings so true.  I am challenged in my life on a daily basis as a wife, as a mother, as a friend; as a person.  More specifically, I am currently challenged as a runner.  Here are some of the reasons:

 - It's ONE degree outside.
 - I'm simply not motivated.
 - My husband is out of town and I don't have babysitting coverage.
 - I have to work so I'm not sure how to fit it in.
 - It's ONE degree outside.

I recognize that these challenges are minor in the grand scheme of things.  I also recognize that they are challenges that I choose to take on.  How I face them is the ultimate measure of who I am.  I plan to face them head on and do what I can do.  And in the end, I believe they will make me a better runner and a better person.  Thank you, Doctor King.

Listen to this:
Fireworks - Animal Collective  

MUSIC from 2012 - Care to Share?

In December, I posted my favorite albums of 2012 as a musical "wrap-up", so to speak.  At the end of the post I asked the RWM readers to share their favorites from the year as well.  I'm guessing since all of you were so busy with the holidays and what not, that you did not have time or remember to respond.  Totally understand.  Now that the dust has settled from all the end of year chaos, I'm hoping you might consider chiming in.  A few people did give me their favorites after that first attempt, so I'll start from there.  I know that most of you listen to music and a lot of you listen while you are running or doing whatever it is that you do.  I think it's worth asking again: What albums/songs/bands inspired you in 2012?  Feel free to tell us why (but no pressure).  I'm happy to promote your blog, website, or twitter account along with it.  I'm also happy to keep it anonymous.  Whatever floats your boat.  I'd like to create an eccentric and extensive playlist that all of us can take some time to dive into as this year takes off.  Personally, I often find my own favorite bands or albums through friends or other blogs.  I'm also REALLY itching for something fresh to listen and/or run to.  I'll admit that I'm also doing this because I'm running a marathon in February and I'm pretty desperate for some new tunes.  Thus, if you are so inclined, please take a minute to throw something up there.  Thank you and rock on!

**Oh, and for a little motivation, I'll send out an RWM sticker to the first 10 people who respond.  Yippee!

MUSIC FROM 2012 TO EXPLORE IN 2013

From 'Wild Cat Runner'
Lies - Chvrches

Lazuli - Beach House 

My Eating Disorder - Titus Andronicus  

Kill for Love - Chromatics  

Kondaine - The Very Best  

Dissolve Me - Alt-J

This Chain Won't Break - Wild Nothing  

Thinking About You - Frank Ocean  

Continuous Thunder - Japandroids  

First Aid Kit - Emmylou  

From 'Yo Mama Runs' 
Ho Hey - The Lumineers  

From Tim Tollefson - @TimTollefson
Sleepyhead- Passion Pit  

From 'PM Rocks'
Back to this - The Helio Sequence  

From John @ Greater Boston Running Co.
Jo Bonamassa - Driving Toward the Daylight (album)  
Bruno Mars - Unorthodox Jukebox (album)  

From KH (aka. Team Bacon)
Everybody Talks - Neon Trees  

From JT
Lord Huron - Lonesome Dreams (album)  

From KP & SP (I had to, Kath!)

Pretty Girls - IYAZ  

From GAT & RGT
You Better Watch Out - The Zolas  

From 'RWM'
Global Concepts - Robert DeLong