Introducing- RUNNING BOY!

In case you haven't noticed, I've been away from my blog for some time.

It's not that I haven't been running.

I am still running on a regular basis, but I've added a few things to the mix.

In addition to running, I've been biking.

I've been swimming.

I've been writing!

While running, biking and swimming fulfills my physical needs, writing fulfills my creative need.

During my absence, I've decided to combine my passion for running and writing.

Introducing...

Published June 11, 2014 with MeeGenius

The question that everyone is asking is, “Running Boy, why are you running?” Follow Ned, Anna, Tommy, and Peggy on their quest to find the answer as Running Boy takes his friends on an adventure of self-discovery and fun.  The fast-paced text will pull readers into the story as they engage in the wonders of running. Experience the feel, the sights, the sounds, and the smells that Running Boy experiences on his run and you’ll find the answer to the question that everyone is asking.

By writing this picture book, I hope to instill the love for running in the hearts of children. For you runners with young kids, I hope you join me in sharing the wonders of running with our children. 

It's summer time so what better time to get excited about running & reading!

You may get a preview of the story at MeeGenius. The eBook can be viewed on: iPad,  iOS, Android, Windows 8, Amazon , Nook, and the web.

If you are interested in more of my children's stories, feel free to visit my alter ego at www.romellebroas.com 

Guest Blogger- 11-y.o. Markus

I want to introduce to you my 11-year-old son, Markus.  He will be my guest blogger for today's post.  Like me, he is an avid runner.  He is a member of his school's track team and has qualified for the Hershey's Regional Track and Field Games in California 3 years in a row.  He enjoys both sprint and long distance running.   His first 5k was on May 9, 2010, Mother's Day- his gift to me.  Since then, he's become quite the runner, placing in the top 3 in his age group in all of his 5k events.  And this year, he joined his first cross country team.

Markus suffers from asthma.  But it hasn't stopped him from enjoying the sport he loves.  

Below is a paper he wrote as a school assignment that I want to share with you.  

How to Go Out for a Run

(The Right Way)

By Markus Guittap

     “You gotta get outta that couch and go for a run sometime.” You have probably heard this saying before, but have probably ignored it because you feel you have better things to do like sit at your computer desk.  All you need is a little encouragement and instructions.  I can help you. You will learn what to do before the run, during the run, and what to do after you are sweating and panting. Well, what are you waiting for, move to the next paragraph!

       So, you finally decided to run. You have your shoes untied, and you are wearing clothes appropriate for the weather. I would dress a little less because while you’re running, you may-I mean will get all hot and sweaty. And you will be spurting sweat like a water fountain if you dress like it is winter. But you don’t want to under dress because, well, that is disturbing. If you are appropriately dressed, then go to where you want to run!

         You are all ready to run, right? Wrong. There are some more small, but oh, so important steps to do before your run. One of those steps is to do a short, slow jog.  No, this isn't considered a run.  The jog is to loosen up your muscles for the second step. That second step is...  stretching! I hate stretching, but I know it is good for me. It is good for you too. You never want to pull a muscle. It is three days of nothing but pain and icing your injured muscle.

          I know a stretch to make sure you don't pull a muscle. Place your foot against a sturdy vertical object with your heel on the ground and your toes flat on the wall, curb,etc. Now bend your knee towards the wall. Doing this stretches your calf. You may look up more stretches when you can. Now, for the moment we've all been waiting for...

         It's time to run! Start off at a nice, easy pace. Don't go out too fast and use a lot of your energy. You have a lot more to run. You can gradually increase your speed a little bit later, but keep a steady pace. Don't worry about other people around you. Focus on your own run. Focus on your breathing. Breathe in through your nose, breathe out through your mouth. Breathe in through your nose, breathe out through your mouth. Try to make your breathing in sync with your steps, like for every 3 steps, inhale or exhale, whichever is necessary. It is okay if you have to stop and drink water (which you brought, right?). When nearing the end of your run, try to use the remaining of your energy to go faster to the finish. This is called a "kick". Do this to either burn more calories, or get a higher place in a race. There is still one last thing to do before you go home.

          Your last step is to...run some more!  Not really.  Well, maybe...yes.  You have to do more running.  Stop, before you break into tears, let me say this.  This is an easy slow jog.  It doesn't hurt.  You are basically doing what you did before you started your run.  It isn't hard.  Just do a short, cool down jog and stretch.  I hope you enjoyed your run!

          I love running a lot.  I have asthma so, me running proves that with a breathing disability, I can still run well.  Some say running is boring and time-wasting.  I think running is fun, and it brings the family together.  It brought my family together.  We all like to sign up for short races, usually 3 miles, as a family.  Running is my favorite sports to do.  It can be enjoyed by all ages.  So what are you waiting for?  Run again! (Just kidding...unless you want to.)

                              

The Age Advantage

There seems to be a youth revolution…or so I think. The truth of the matter is I’m getting older. I seem to be surrounded by 20 and 30-something year-olds.  I recently grew aware, by my coming of age, that 98% of the runners I run with are younger than me. Age is not something I think about when I run. I simply enjoy being surrounded by wonderful people with a passion for running. The company makes me feel young and alive.

Running is great because everyone runs his or her own race. The only person you are competing against is usually yourself. But since reaching my birthday milestone, I’ve let my age consume me and my competitive drive take over.

Not too long ago, I ran a 5K race as part of my training run. It was suppose to be a fun run. I ran with a steady, quick pace and felt good about it up until the end. I spotted a young man ahead of me nearing the finish line. He was probably in his late teens or early twenties. “I can’t let that young man beat me,” I thought to myself. I was in denial of my age. I picked up my pace to try to catch him. I was out to prove that my body was still young and capable of outrunning even the youngest competitor.

Apparently, the young man was on to me. He picked up his pace and soon, we were both racing each other to the end. We managed to shut out the rest of the world for that brief moment. I couldn’t help but think what was going through his mind. Perhaps he was thinking this, “I’m not letting this older woman beat me.”

I had enough drive and strength to pull ahead and win by a hair—a grey hair. “Yah, baby!” I yelled, claiming victory. Even if my competition was just with the young man at that moment, that victory was mine!

My competitive drive to beat out the youngster didn’t stop at the 5K race. Just recently, I ran a 10K trail run. The hilly course and rugged terrain reminded me of my aging body as I panted and climbed 1200 feet to the top.
Not too far behind me, I heard the crunching sound of graveled ground growing louder with each foot strike. Slowly but surely, a runner crept up from behind me. I let him pass, accepting the fact that my body had failed me. Then I realized that the runner who passed me was a 50-something year old man. Again, my competitive drive took over. “I’m not going to let this older man beat me,” I thought.

As much as it pained me, I tried to keep up with him because it would hurt more if I didn’t try. I never left him out of my sight. And that I succeeded because he was always in front of me—even to the finish line. I approached the man and congratulated him on a great race. But it didn’t make me feel any better to learn that he, Steve, was actually 67-years-old. Steve won first in his age group. I was impressed.

I accepted defeat that day, but gained something more. Steve provided me with a new outlook on aging. He was my inspiration. I kept thinking that I wanted to be like him—67-years-old and still running. He was remarkably fit with a youthful heart. He spoke to me the entire time we were running together. He offered me encouragement and advice as I tackled the difficult trail.  "A wise man," I thought.

I learned that aging is not a bad thing. Older people are often looked at with respect and admiration. As a maturing person, I can inspire others to live a healthier lifestyle through my wisdom, experiences, and by my example. Anyone can run—young and old. On the course, on a track, or on a trail, there is no competition. We are all running for ourselves. We are runners inspiring people.

So, when we go through life, don’t ponder the thought of being too young or too old to do anything. And don’t compare yourselves to others. Just live life to the best that you know how and don’t let age be an obstacle in anything you do.

Keep on running my friends. Embrace your age. As long as your body is capable…RUN!

You’ll be happy to know that according to the Stanford University School of Medicine, “regular running slows the effects of aging.” It causes our biological age to slow down. Thus, runners tend to appear younger than they really are. Steve proved that theory well.

Happy Birthday to me!  (DOB: 1/11)

A RUNNER’S PET PEEVE

When sharing a recreational trail with others, there is some etiquette or common sense I expect from runners, walkers, and bikers.  But not everyone has the courtesy to follow these simple rules.  It’s become one of my pet peeves.  Here are three that tops my list.  So allow me to go over some of my expectations with you.

1)  When running on a trail or narrow pathway, please stay on the right side of the path.  This gives room for users from the opposite direction, and allows runners from the back to pass on your left without having to disturb you. 

I often see people (mostly walkers), side-by-side, blocking the entire pathway.  I don’t want to have to yell, “Excuse me!” only to have them give me the dirty look, as if I’m the one ruining their momentum.  And yes, I usually have to yell most of the time because those people are often chattering up a storm and they can’t hear my loud panting, water swishing around in my water bottle, and my foot steps pounding on the pavement.

This leaves me to a second thought.  Should runners start saying, "On your left!" I don't think I run that fast.  But I don't run slow either.  So move it or I'll run you over!

And for those of you stopping to pet a dog or chat with other people, don't look at me and just stand there in the middle of the path.  GET OUT OF MY WAY!

2)  Please keep your trash to yourself.  Just because a banana peel is biodegradable, doesn’t mean you can just throw it on the side expecting it to compost the next day.  Keep it in your pockets.  That’s what pockets are for, right?  My son knows this very well.  I often find his pockets full of trash after it’s been through the dryer.  Just don’t forget to empty your pockets and put it in the garbage can.

3) Please keep some distance behind me.  It’s kind of creepy hearing foot steps behind me running for a mile and not passing me.  We are not cyclists.  So there is no need to draft.  Besides, I don’t run that fast.  And a word of caution:  Don’t blame me if I pass gas and you happen to be in harms way.

There you go.  My top 3 pet peeves for running.  So, please be courteous so we can all run/walk/bike in harmony. 

~Happy Running!

What It's Like Running a Marathon with Your Spouse

July 26, 2009 marked a day of firsts. It was my husband's first marathon and my first time running a marathon with him. From the time we started training together, it was like getting married all over again.

The Courtship

About a year ago, my husband decided it was time for him to start running. We started running together whenever our schedules allowed. It provided many wonderful opportunities for quality time with each other. It was a time to check in with each other's thoughts and feelings about the day's events or week's past. We have two young boys so it was very nice to have that alone time again.

The Engagement

Two months into the training, my husband decided he wanted to run his first marathon. So, we both signed up and entered the San Francisco marathon as a commitment to train with each other. The 6-months of training was fun because we were passionate about running. It led to many engaging conversations.

The Rehearsal Dinner

We devoted our day to mentally preparing ourselves for the marathon. We feasted on pasta as we strategized for the big day. The night was filled with excitement and nervousness.

The Wedding Day

Race Day! It was the moment of truth. The question was would we run together the entire race? My husband had been battling IT band pain throughout his training. He had some good days and some bad days. But at the starting line, I vowed to stay with him the entire race. Besides, it was his first so it would be special to share the monumental occasion with him. "In sickness, in muscle cramps, in blisters, and in health; till death do us part..."

The Honeymoon

The first several miles were bliss. We enjoyed the scenery of the waterfront, the Marina, and the Golden gate bridge. We exchanged encouraging words as we basked in our runners high.

Tribulation

My husband's IT band gave him pain at mile 13. As the mileage added up, his pain intensified to the point where we had to stop at every half-mile to stretch his muscles. As his pain increased, his confidence decreased. It was mentally challenging for him, to say the least. I tried to offer him encouragement, but it seemed as if there wasn't anything I could say to make him feel any better. It was like, "shut-up already!" He didn't actually say that, but I know he was thinking it. Hence, quietness for the rest of the run. Like in any marriage, sometimes it is best to keep quiet and just listen.

The Daily Grind

This is the point in the race that got tedious- lots of running, lots of walking, and lots of quietness and reflection. By this time, we were in our own world waiting for time to pass. The miles grew long and the hours even longer.

The Make-Up

As we neared the end of the race, hope was regained. This is the corny, lovey-dovey part of the race. My husband thanked me for being there for him. Even if there wasn't anything I could say to make my husband feel better, he said my presence, alone, made his run bearable and gave him something to fight for. He didn't want to let me or himself down. So, even if we had some turbulent moments, it was made all better in the end. I told him how happy I was to be able to share the special day with him.

The Anniversary

Alas, the finish line! All the months of preparation and training had paid off. Even if our run didn't go as planned, it was a still worthy of a celebration. We did it. We crossed the finishing line together! We've been through some good times and some bad times on the 26.2 mile journey. But that journey confirmed our love for each other (sappy music in the background). It reminded me of how important patience and understanding is in a relationship. (I was going to add communication but in this case, it wasn't so. It was the lack of it that helped us to survive the run.)

In the end, we celebrated the 26.2 miles that we ran and finished as a couple...and still be on speaking terms!

"Most people run a race to see who is the fastest. I run a race to see who has the most guts." ~Steve Prefontaine

Congratulations, Running-guy, for having the guts to run your first marathon!

Happy Running...

~Running-girl

The Running Routine

I sometimes run on a trail called Sawyer Camp. It is a recreational trail with a never-ending path of twists and turns. Every time I approached a turn, I kept thinking that the end of the trail was near. I get excited until I pass the bend and see another turn…and another…and another. Every winding turn looked the same.

Running can be tedious at times. There are a lot of people who don't see the joy in running, but they run anyway. They run because they have to. They know it's good for them. I know this because, I admit, I sometimes feel this way.

When I find myself getting tired and weary, I try to redirect my focus. Instead of dwelling on the repetitiveness of my run, I focus on God's blessings by taking notice of the nature around me―from the moss covered tress, lush greenery, and blue skies that surround me, to the little creatures like the deer, rabbits, and blue jays that sometimes greet me.

There will always be other runners running the same trail. When a runner passes by, it is common courtesy to acknowledge each other with a smile or a nod. The smile of people passing by, the beauty of nature and the little creatures, is what makes my run enjoyable and worthwhile.

Life is like a running trail. It can be redundant. As the day is ending, another one begins. We feel as if our life is a routine—we wake up, eat, go to work or school, eat again, go to sleep. Everyday is the same. But it doesn’t have to be.

What we fail to do is notice the little things in life. Ironically, the little things are what give life significance. So when we go about our daily lives, and life seems so routine, remember to enjoy the people that make you smile and the conversations that make you laugh. Sometimes if we focus too much on the routines of our life, we rob ourselves of the beauty that is around us. Be thankful for your blessings. Look at life in a new way—with a fresh outlook and a new vision.

Happy Running!

Games Runners Play

One of the many things I love about running is the solitude. But there is only so much I can reflect on in 2 hours. If you run as often and as far as I do, you need more ways to help pass the time. After polling runners, I'm finding that the games we played as a child are also being played on the running trail. And runners are also making up games on the spur of the moment.

The following is a collection of games you can play and ideas you can use to make your runs more interesting and entertaining. This has been compiled from the gracious contribution of the members of my Linkedin groups- Networking Marathoners and Team In Training Linked.

I've divided the list into 3 groups: Fun & Games, Practical Play, and The More the Merrier. Some of the games have been renamed and modified. Feel free to create your own variation as you desire.

FUN & GAMES

1. The Hunter- pick a rabbit (someone off in the distance) and see if you can catch up to them and "hunt" them down. Once you've reached your mark, run your comfortable pace until you find another "rabbit," and repeat. This is great for speed workouts.
2. The Counting Game- Count the items you see on your run. For example: telephone poles, mailboxes, animals, people who smile or wave at you, etc.
3. The Race- This works well in neighborhoods. You'll be playing against a phantom runner. For each mailbox you pass, give yourself a point. When a vehicle passes you, the phantom (of course, you'll be playing the phantom runner) gets to count mailbox for points until it's your turn again, which is when the next vehicle passes by. Your goal is to accumulate the most points.
4. The Memorizing Game- One contributor likes to memorize road-kill he passes in order that it appears. For example: skunk, raccoon, raccoon, snake, etc. An alternative to this (and not so morbid) is memorizing the types of live animals you see in order.
5. The Alphabet Game- Pick a topic, such as "fruit/vegetables," and then work through the alphabet listing the different types of fruits: apple, banana, carrot, daikon, etc.
6. The Letter Game- Pick a letter of the alphabet and a theme. For example, I'll pick the letter "S" and work on "famous people." In your head, list as many famous people you know that begin with the letter "S." Other themes you can use are movies, music, books, etc.
7. The List Game- Choose a category, such as movies, and list all the movies you've seen. You can list the titles of books you've read, the names of people you know, the types of cars you've owned in the past, etc.
8. The Guessing Game- Guess the time it would take for you to reach a certain point on your run or the end of your run. You can also guess the time it takes for someone to catch up to you or the time it takes before someone smiles at you.

PRACTICAL PLAY

1. Memorize lines to a favorite song, poem, or Shakespearean play. You can carry the words on small pieces of paper with you on your run.
2. Utilize the time to work on your hobby. If you are a gardener, for example, observe interesting plant combinations. If you are an architect, observe the structures of houses and buildings. If you are a writer, use the time to gather ideas and draft your story in your head.
3. Listen to audio books on your run or listen to your favorite podcast.
4. Try solving basic math problems in your head. For more practical calculations, try calculating your pace time. For example, what pace would you need to run to do a 4-hour marathon or how many miles can you cover in an hour at an 8:25 pace?
5. Choose a "victim" (with a similar pace) and begin a conversation. Who knows. You may find yourself a life-long friend or a running companion for future runs. If the conversation goes stale, you can wish them well and find another runner.
6. Recite poems in cadence with your steps. One runner suggested, "The Road Less Traveled," by R. Frost. Reciting the poem helped him control his breathing.
7. Using your cadence as a beat, write your own rap song.
8. On painful runs, a contributor suggested naming the exact muscles or tendons that are hurting. This makes a great anatomy test.
9. Use your runs as a time of prayer and reflection.
10. Go through the alphabet in your mind and say at least three things for each letter that you are grateful for. A contributor called this the "alphabet gratitude list."

THE MORE THE MERRIER:

1. The Treasure Hunt- This is great for a team run with a captain. The captain can put together a list of well-known landmarks along the route. As individuals in a group or as separate pacing groups, check off items on the list.
2. The Introduction- The first person will start with the letter "A." You'll make a fictitious introduction of yourself that starts with that letter. For example, "A," my name is Amanda, I live in Alabama, my husband's name is Alex and we eat apples. The next person goes to the next alphabet: "B," my name is Bob, my wife's name is Brenda, we live in Baltimore, and we like playing basketball. Each person continues until you get to "Z."

"R." My name is Running-girl. I live near Rockaway Beach, and I love running, 'riting, and ruminating. Happy running!