Renovating Kaeti

Guess what, ya’ll? I won a brand new shiny bicycle through the fabulous MizFit!!

I guess this means I should probably learn how to bike, huh?

But for serious, I will soon be kicking it around town on my bright yellow Fuji Crosstown 2.0 and couldn’t be happier. See, my former bike was stolen last summer and this was a Very Sad Day. Now I have no more excuses when it comes to my cross-training. And the money I’ll save on gas by biking to work can go to more important things — like shoes, feeding my kombucha habit, and stalking Minnesota Twins players* yoga classes.

Also worth checking out today:

• Every wondered what runners are good for (other than being a bit nutty and talking about our bodily functions too much)? Well, we’re good at being heroes. So there.
• I hate to admit it, but this article over at PickTheBrain challenged me to face some of my own thought patterns that I’m often reticent to acknowledge.
• Speaking of self-help and introspection, are you clinging to outdated notions about yourself that are holding you back?
• Cranky Fitness reveals how to feel (even more) uncool whilst exercising.
• This just in: Healthy eating can taste good! I am looking forward to trying these recipes (via Mark’s Daily Apple). Check out even more delicious recipes in our archives.
• Vanilla explores the intricacies of the mating rituals of runners. Hey there, baby. Nice form (ifyouknowwhatImean)!

This weekend I have a long run on the books (I’m up to 6 miles now). Here’s to hoping my legs don’t fall off. What awesomely fantastic and healthy things are you all doing this weekend?

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*I tell ya … the administrative costs alone. Who knew these endeavors toward marrying into the MLB could be so fiscally demanding?

I’ve been training and building a fitness base for the past seven months, and that will help me actually cross the finish line tomorrow. But even more than muscle strength or cardio capacity, I think how I prepare mentally will make or break the race. Here some of my favorite resources, tips and thoughts on whipping your mind into shape — something that can help you accomplish whatever it is you’ve set out to do.

Have courage as you face your challenge. Whether it’s weight loss, taking time off to heal, changing careers or running your first race, there will likely be something that scares you — questions like What if I don’t make it? As race day looms for me (lessthan24hoursI’mtotallyfreakingout), I keep reminding myself that whatever happens, it’s not about my final time. It’s about crossing that finish line knowing that I’ve run fearlessly and celebrating how magnificently hard (but rewarding) it was for me to get here. Like Steve Prefontaine said, “A lot of people run a race to see who is fastest. I run to see who has the most guts…”

Surround yourself with positive energy. This applies to the people we spend our time with, the media influences we encounter, and the stories we tell ourselves about ourselves. (What’s that quote? Something like “Whether you tell yourself you can or you can’t, you’re right.”) When my mind starts veering into negative territory, I often try to get out of my own head for much-needed perspective and inspiration. I read blogs by real people who have made incredible feats, I turn off the TV and avoid the media blitzkrieg of negative messaging (there’s a great post over at Half of Me about this), and I remind myself that if someone like Buster Martin can run a marathon, we all have the capacity to do some amazing things.

Be present. When I’m facing a particularly difficult challenge, I often find myself worked up into a nervous ball of energy (job interviews are the worst). Some experts, like Zen teacher Cheri Huber, recommend that instead of fighting those instinctual butterflies-in-the-stomach feelings, you take them along for the ride. Accept and acknowledge how you are feeling, but don’t dwell on it. Meditation and mindfulness are both tools that will allow you to relax and focus on the task at hand.

Visualize success. I always thought this idea sounded hokey. But it turns out that just imagining crossing that finish line, or being at a healthy weight, or any number of other things, has helped push me forward and kept me going. Turns out there’s science to back this old maxim up: Studies have shown that athletes imagining themselves performing at their peak level or winning a race experienced corresponding physical responses — their muscles twitched and their neuropathways fired as if they were actually competing.

Building these neuropathways with regular positive thinking is just one more way to boost your performance and stay on track with your goals. If you’re anything like me and have a hard time keeping track of your thoughts, let along controlling them, The Sport Psychologist has an interesting article on how to train the way you think.

Find your mantra. The leader of my running clinic, a Boston marathoner and all around nice gal, told us that when she gets to those last six miles she will pick out a woman running in front of her and think “I will catch you, and I will pass you.” She repeats this mantra over and over again, which helps her make it through that final leg of the race. So far, my mantras have varied from “don’t fall down” to “just a little further.” Maybe tomorrow, I’ll pick something a little more inspiring.

For more tips, check out this article by Jason Gootman, MS, CSCS.

Over the past few months, I’ve learned a lot — about myself, about fitness, and about the idiosyncrasies of putting those two together. So in honor of Runner’s Lounge “If I Knew Then What I Know Now” Take It and Run Thursday (a day late), here are some of the lessons I’ve learned:

1. Dark running tights are my friend. Aforementioned Mizuno running capris? They’re comfortable, don’t ride up anywhere they shouldn’t, keep me cool. Unfortunately, the light-gray color shows off just how much I’m sweating. Needless to say, when I finished my miles last night it might have looked like I’d peed in my pants.

2. The first mile is always hard. I read this “Natural Law of Running” at Runner’s Lounge and wholeheartedly agree. I might modify it a bit, though, to say, “Beginning is always hard.” Eating healthy? It’s tricky when you’re first starting out, but it gets easier and eventually it becomes downright fun. Just starting to exercise? Those first few weeks (and months) are tough. I think everybody can attest to this, whether you’re just starting out or getting back into peak shape after a long hiatus. But after getting past that initial hump, you start to feel the positive changes, momentum builds and it gets easier.

3. Make sure your workout clothes fit before you take them for a run/workout. I had this one pair of pants, and they fit just fine when I was walking around the house. When I ran in them, however, I was pulling them up from my ankles every five seconds (OK, I may be exaggerating a bit, but it was pretty bad). Now I test run all my clothes inside and carry a safety pin with me just in case.

4. Change your workout music/route/routine regularly. If I run the same loop over and over again, my body will start to automatically get tired at the same place I’ve gotten tired during previous runs. The same goes for music — hearing certain songs will trigger physical responses. To get around these mental blocks I need variety to keep my mind and body guessing.

5. Don’t go it alone. During the first months of my life overhaul, I felt pretty isolated. Honestly, it seemed like I was sooo far behind everyone else that I would just embarrass myself it I reached out for support or advice. I didn’t want to join a running club because I was convinced that I would be too slow/fat/inexperienced. I didn’t want to talk about the changes I was making because that would mean owning up to the, in my mind shameful, fact that I was incredibly unhealthy. Thank God I’ve gotten over that. Now, I love having the support of my running club (and friends and family and coworkers), and I talk about my successes, challenges and setbacks a lot. Incessantly, even.

6. Shin splints aren’t inevitable. Neither is pain. For a long time I thought that pain is just part of running. Turns out that the right shoes make a huge difference. So does building up your mileage and speed slowly. Now when I feel pain, I pay attention, make the necessary adjustments and take time off if I need too. I’ve also started to recognize the difference between the DOMS (delayed-onset muscle soreness) and pain related to my running biomechanics.

7. Dieting is for chumps. Maybe it works for some people, but I definitely couldn’t maintain a restricted eating regimen for the long haul. Why diet when, instead, you can eat an abundant amount of delicious, satisfying food? When my focus was on eliminating foods from my diet, I was miserable. These days, I focus on how much I’ve added to my cooking repertoire and don’t waste time counting calories. Like I said here, your body does a perfectly good job of adjusting to your caloric intake if you’re fueling it with fresh, whole foods.

These are just a few of the things I can think of off the top of my head, and I’m sure there are many more lessons to be learned down the road. When you look back at where you’ve been, what have you learned? What would you do differently?

I spent way too many hours trying to find research on exercise motivation today. Specifically, how goals and a little competition can help fuel a person’s fitness endeavors. Le sigh. Sometimes, no matter how much of an Internet detective I think I am, Google just can’t give me what I need.

But, there’s a silver lining. My search-engine failure gave me the idea for today’s Friday Favorites! So without further ado, Here’s a list of some of the motivators that keep me going, and help me push past inertia:

1. New workout clothes or shoes. This normally wouldn’t be No. 1 on my list of motivators, but it’s on my mind because all the running and sporting-goods stores are clearing out last year’s clothes to make room for the new season, and we all know that means sales! Having new threads always gives me a boost, especially when I know that I only paid a small fraction of what those Mizuno running capris normally cost.
2. Putting on workout clothes. When I first started running, one of my friends gave me an invaluable piece of advice about getting my butt out the door on a daily basis. When I come home from a long day, tired and cranky and craving chocolate more than a run, the very first thing I do is put on my running clothes. Once I have my clothes and shoes on, I usually think, “Well I’m dressed, so I may as well…” Seriously, this has worked more times than I can count.
3. Community support. When my running program started ambling a bit, I jumped online and joined a running clinic through the Running Room. Having the built-in support of a running club has helped me keep my training on track. And while the real-life running partners have been amazing, I also love the help and support that comes with online running forums and blogs (see links on the right).
4. A little friendly competition. Whether it’s the person running next to me at the gym, or the person I’ve just got to pass before the finish line, a little competition will definitely give me an extra push. I especially like competing against my own times. The key here is to not get too carried away, and to make sure you’re not forgetting fitness for the fleeting pleasure of total domination. Ahem.
5. Booking an event. Once you get that race registration in, there’s no turning back (well, I guess there could be, but then you’d be a total wimp going back on an important commitment to yourself). My first event? The 100 percent Irish for a Day 5K on March 15. I hope this means there’ll be beer afterward. Which brings me to No. 6…
6. Beer. No, I’m only kidding. But it is Friday, which means I’m off to go embrace my adopted Irish heritage pursue a lifestyle of health and happiness!

In all seriousness, I hope everyone has a fantastic weekend and stays motivated — even in this oh-so-dreary month of February.

Because it’s Friday — and I can barely get my butt out of bed, let alone write a coherent blog entry — I’m happy to announce the inaugural “Friday Favorites” column. Every week on Friday, I’ll post a list of some things that are awesome. Because who doesn’t like lists and awesomeness??

This week, I’m reliving my glory days of the 90s and offering my current tracklist of favorite workout jamz. With one caveat: I only strap on my iPod when I’m forced to run inside because of late days at the office — or because the wind chill dips to 40 below (gotta love Minnesota). When I run outside, I leave the music at home for safety reasons (ladies, you can find more running safety tips here).

Here are some of the songs that keep me motivated:

1. Pump It by The Black Eyed Peas — I realize that I’m probably embarrassing myself by admitting that I like this song (strictly for exercise purposes, of course), but it makes a great warm-up tune.
2. Bottle Rocket by The Go! Team — The peppy, fast-paced beat makes this a perfect song for the beginning of my run (those first 15 minutes are always the hardest for me).
3. Babymaker by Dance Band —Dance Band is a local Minneapolis group that is exactly what their name denotes. This song must be effective because when I listen to it, I always want to “shake my babymaker.”
4. Lucky Star by Dizzee Rascal — This song is perfect for tempo runs. I like to match my pace to the beat.
5. Hey Ya by Outkast — Another guilty pleasure song. It’s just so catchy!
6. SexyBack by Justin Timberlake — You won’t catch me listening to JT outside of the gym, but I’m not ashamed to admit that I have a total soft spot for his music. This song was on my very first workout mix last summer because, well … I’m bringing healthy back? Haha. Wow, I’m lame.
7. Bam by Atmosphere — This track from longtime independent hip-hop artist Atmosphere always comes on right when I’m getting restless or distracted. It also reminds me to check in with my body and evaluate form, pace, etc.
8. Queen B–ch by David Bowie — I’m usually starting to enjoy my run by this point, so I tend to put some of my favorites on the back end of my mix. You can never go wrong with Bowie.
9. Da Doo Run Run by The Ronettes — I have a thing for this 60s girl-pop group, and the song has the word “run” in it.
10. Any number of songs by Mates of State, Balkan Beat Box, M.I.A., The Kinks, Supergrass, Basement Jaxx, Kanye West, etc. — My only criterion is that the music have a strong, fast beat.

Got any suggestions to spice up my jams? I usually get sick of a mix after about a week and have to shake it up; I think my mind adapts to the music, much like my body adapts to a stale fitness routine.

In other news, last night I tried out a fantastic recipe for beet burgers that I found at The Jew and the Carrot. The recipe is from Farmer John’s Cookbook: The Real Dirt on Vegetables (Gibbs Smith, 2006). They were fantastic — despite it looking like someone had been horribly maimed in our kitchen (beets may help keep blood pressure down, but they definitely make a mess). The recipe made more food than anticipated, so I’ll be finding creative ways to deal with leftover beet batter for the next week (beet quiche? beet couscous? frozen beet Popsicles?). I’ll be sure to keep you posted on whatever culinary atrocities I come up with.