She is running the Reykjavik Half Marathon in August in Iceland as part of Team Diabetes who raises money for the Candian Diabetes Association .

Pam committed to raise $6,100 for team and she is working hard to get there. If you would like to make a donation to her fundraising, you can do that by following this link: click here.

Any help is appreciated

RunReviews Team

But with a few tweaks to the type of training you’ve always done, the running party doesn’t have to end. In fact, it could just be getting started.

I run with a group of women who prove this to be the case over and over. Most of us are in our 40s and a couple have even crossed over into their 50s. And yet these women continue to train and race strongly. Some have even set a few PRs in their 40s, me included.

I will say this—most of us don’t train or race like we did 10 or 20 years ago. We have made adjustments to accommodate the changes we admittedly face as master’s runners. But here’s what we’ve found to be successful:

- Take more time to recover after races–It used to be that I could race long on a Sunday and be back on the track doing speedwork two days later. That’s a thing of the past—I know recovery takes longer now, so I give myself an easy week following a race. This means no speedwork and reduced volume. By the second week I’m good to go again.

- Strength train—You begin to lose muscle mass in your 30s, so to balance that out, make sure strength training is a part of your regular regimen.

- Tune into your body—It may be cliché to say “listen to your body,” but it works. Several of my friends who have long track records without injury take themselves off the roads for a couple of days if something is sore or hurting. Those couple of days off won’t hurt their overall training, but it may keep them out of the doctor’s office.

- Keep the amount of speedwork you do in check. A day, or maybe two, per week of speedwork is really all you need to stay competitive at the master’s level. Any more than that and you’re risking injury.

- Cross-train—Throwing in some sort of exercise like swimming or cycling can balance your muscles and give your body a needed break from the pounding. I find there’s nothing like a good swim to loosen me up when I’m tight.

- Get a massage now and then—When it seems that all of my normal tricks are failing to loosen me up, I know it’s time for a massage. It’s great maintenance and I can think of many times it’s kept an injury at bay.

- Always take a day off each week–Let your body rest completely at least one day each week. It will give you both a physical and mental break.

Clearly, the day is looming for all master’s runners when times do start to fall off from where they were when you were younger. My friends and I always joke that when we enter a new age group now, we get to start over with a new set of PRs. For the most part, however, you can continue with a healthy, fulfilling running and racing habit well into your later years.

Happy trails my fellow master’s!

Amanda Loudin is a Maryland-based freelance writer and master’s runner. You can follow her running exploits on her blog at www.misszippy1.blogspot.com

Over the summer, I got to talk to a few sports psychologists while reporting on stories on the topic. Their tips revolutionized the way I view motivation, and taught me low-motivation days are no accident.

My biggest mistake: I’d been sitting back and waiting for motivation to strike me. But, as Peter De Vries put it about another of my pastimes: “I write when I’m inspired, and I see to it that I’m inspired at nine o’clock every morning.”

Here’s how I see to it that I’m motivated before every run:

1. Identify negative thoughts. Sports psychologist Alison Arnold says negative thoughts can be sneaky. We know better than to tell ourselves we’re about to have a crappy workout. We’re more likely to make definitive statements about our performance: “I always get tired around this point,” or “I always get hurt in the winter,” Arnold says.

Letting your mind focus on pain that might be quite real – “My knee is killing me” – counts, too.

When I stopped to think about this, I realized that I really never give myself a break from a barrage of sneaky negative thoughts. Regulars in the chaotic, crowded happy-hour that is my mind: The tendonitis in my ankle hurts, and it’s only a matter of time before that makes my old hip injury flare up, too. I’m not sure if I can keep up with my running group tonight because I’m tired/sore/wimpy.

Sheesh. Maybe we should try a different bar.

2. Substitute positive thoughts – or at least neutral ones. Arnold says not to sweat it if positive, sunny thoughts don’t ring true at first, and suggests taking “one step up on the feel-good scale.” My positive spins: My hip and ankle problems have made me a stronger runner and overall athlete thanks to months of physical therapy. I am running with my doctor’s OK, and am playing it safe by sticking to low mileage for now.

As for keeping up with my regular pace group: This has never actually happened with my regular gang, so it’s a bit of an absurd worry. But if it did, I know most of our group-run routes, so it’s not a big deal if I fall behind.

3. Channel your passion. Every runner should have a long-term goal they’re passionate about and should remind themselves of that goal often. A runner training for Race for the Cure might repeat “cure” during speed workouts. A runner training for a marathon might hang a course map on the refrigerator, tape a motivational quote to the bathroom mirror or create a billboard with inspirational magazine cutouts and photos.

I have a little bulletin board with ads for upcoming races, pictures of places I’ve run in the past and running ads I find inspiring. My favorite one: a Brooks ad featuring a stick-figure runner smiling, with the caption: The longer I run, the smaller my problems become.

4. Find a mantra. I like to remind myself that, after a run, I feel both powerful and graceful — feelings that can be hard to channel in the painful heat of the moment. So I repeat: Strength, power and grace. Also, a runner who has qualified for the Boston Marathon a few times over shared this mantra, which she uses on hills: this will make my tushy less cushy. It sounds silly. But during your next tough race or speed workout, ask yourself: Would I like my tushy to be less cushy? See if it doesn’t make you pick up the pace.

5. Express gratitude. Sports psychologist Kay Porter suggests thanking your body as if it’s a separate person. So I give my body constant shout-outs during hard workouts and races, and promising it an ice bath, a protein shake, a good dinner out, a post-race massage. I also express thanks that I can run at all, which is something I never want to take for granted.

Amy Reinink is a Silver Spring, Md., based freelance writer who blogs about her training adventures at her Web site, amyreinink.com.

Amy Reinink

It’s a Secret Gym in a quiet, small room with soft, green carpet that’s been freshly swept. It is filled with equipment just waiting, waiting for someone to use it. It is Wonka’s workout factory.

The Secret Gym’s walls are lined with resistance bands in every color of the rainbow. There’s a BOSU, which I’d never seen before, and an exercise ball. There are weights in every size plus a weight machine, and a bike, a stair climber, yoga mats, a step for aerobics, cubbies storing perfectly folded towels, music and current gossip magazines! And, oh yes, there is a treadmill.

The room has two mirrored walls on one side and windows on the other. It is bright and clean. And empty.

Nobody seems to know about this gym. Nobody, that is, except my co-worker, who shared it with me today. I have no idea how she found this place.

Today, I joined her during our lunch hour where I swished the pages of a glossy, lightly read, OK! magazine and ran two miles on a newish, and slightly squeaky, treadmill
.

There’s something to be said for treadmills. I knew how fast I was going, my pace per mile and how far I ran. I started slow because it has been years since I ran on a treadmill and I was scared I might fall on my face. I slowly increased my pace until I was doing a 9:20-mile for the last quarter-mile. After two miles (about 22 minutes), I slowed the machine to cool down and walked for another quarter-mile. I liked being able to experience what fast (for me) felt like. I know this is why people have Garmins.

I was extremely sweaty after my workout because I had planned on running outside, so I only had my tights with me. Since it’s been in the 20s here, I brought a turtleneck with me and my running jacket. Luckily, I had a clean short-sleeved shirt in my gym bag, so I didn’t have to run indoors with a turtleneck on. That would have been really hot…and weird.

So the mileage was not what I had planned because we had to drive to the Secret Gym and change and then change afterward and drive back. But that’s fine with me.

Now I know how to get there. But don’t ask me for directions.

I won’t tell.
*** This article is published on RunReviews with the approval of the author.

Kerrie T. is the author of the blog, Mom vs. Marathon.

Two years ago, when I was new to “winter running”, I headed out on a 20 degree afternoon for a 5 mile run. At the turn-around, I turned back into the slight breeze. I was about a mile and a half from home when “something” started to feel “weird”. Here’s where the lovely run turns south.

“I think the tip of my bishop is frozen”, I thought. I didn’t know what to do. So I just kept running. I didn’t have far to go.

As the minutes wore on, I realized it was getting more and more numb. I was starting to freak a little. I’ve seen photos of what bad frostbite does to fingers. I did NOT want any of that for my John Dillinger.

I was only wearing thin “swishy” pants with boxers underneath. My legs were plenty warm. But my wombat was freezing his one eye off. I did all I could to get home ASAP.

I got through the door and dropped trou immediately. My third leg didn’t look too swell. It was all small and red. Bright red. Not a natural color. I held him in my hand as I called my wife’s cell phone – she’s a doctor. As the phone was ringing, the sensation was starting to come back. It was JUST like when you lose feeling in your fingers, but in this case, that raw and burning feeling was down there!

I told my wife what was going on. What did my loving wife do? She started laughing: “Oh, this isn’t supposed to be funny, but I can’t keep from laughing!” It WAS funny – to everyone in the world except me. Thanks Hun. I was coddling it in my hands. It was numb clear down to the base. I was whimpering. I was just like a little boy who found his little pet mouse dead, and was carrying it around as he was crying. Wait, I suppose I shouldn’t have referred to it as a “little mouse”. Oh well.

For about 10 minutes, I was not a happy camper. It was like holding an ice cube in my hand. I didn’t know what to do: “Do I run it under hot water? Do I take a bath? Do I cut it off while it’s still numb and save myself years of expensive and painful tallywacker rehab?” I was lost. I was, well, like a boy without his pixie stick. Literally.

When that hot, burning, regaining-feeling sensation had passed, I took a shower. After the shower, my little buddy had a red ring around him. It looked like an STD. I got an STD from that whore, Mother Nature. She got it from Father Time, who probably got it from that weekend he spent with Lindsey Lohan.

About 2 hours after the run, my kielbasa was back to normal. The redness was gone. The weird STD-looking rash was gone. Function had returned.

This taught me to make sure to insulate DOWN THERE during colder runs. And if it’s just too cold out, I should just stick to the treadmill.

This is a guest post from Steve Stenzel, AKA Steve in a Speedo. The photo of him below is not from the run detailed above – it’s from a 10K race in 25 below windchill. You can find out more about Steve reading his blog: http://iwannagetphysical.blogspot.com/.

1. Long Run
This one’s a bit of a no-brainer. You need to get in some quality time on your legs. For a 5K race (3.1 miles), shoot for a long run somewhere between 4 and 6 miles. That will help build the endurance you need to sustain that length of a race. For a half marathon or a marathon, you do not need to run the distance of the race; that could lead to injury or excess fatigue.

2. Tempo Run
Your long runs teach you to run LONG. Tempo runs teach you to run HARD. These are shorter runs, but they are nearly “all out” effort. For 5K training, these will be 2 to 4 mile runs, and for marathon training, these might be 5 to 13 mile workouts.

3. Speed Work

Intervals of some sort will teach your body what it’s like to run while fatigued. If you have access to a local track, utilize it for these workouts. Try 3 or 4 half-mile repeats (with 90 seconds to 3 minutes of rest between) to get started. Build up to 6 repeats over the course of a month or two. Some weeks, try shorter repeats (quarter mile) in greater quantity. Other times, try 2 to 4 mile
repeats.

In between these workouts, make sure to rest. Your body needs rest in order to recover and build muscle. Listen to your body: some people can run every day while others can only run these 3 runs each week.

This is a guest post from Steve Stenzel, AKA Steve in a Speedo. You can find out more about Steve reading his blog: http://iwannagetphysical.blogspot.com/.

So the treadmill it was. 3 miles, then 4, 5 and on until I worked up to about 7 miles total. I enjoyed it, especially when the music was right.

It wasn’t until we repatriated to the US that I started running outside and ouch I hated it! So hard! And the hills…the wind! But slowly I adapted and grew to love it.

We set up a home gym, the focal point of which was a treadmill I fondly refer to as Alberto (most likely the closest I’ll ever come to Alberto Salazar). This time I found it so hard and boring to run on a treadmill. But I sucked it up and it got easier.

Alberto and I work out pre-dawn now that the daylight hours have grown short, and he’s my foul weather backup. Although this past winter was rough for outdoor running, I managed for the most part with lots of layers and help from my trail shoes. However as luck would have it, 8” of slushy freezing rain drove me to the treadmill for my longest Boston training run: 22 miles. Frankly I couldn’t imagine anything more boring. But skipping it was not an option. So I hunkered down and “got er done”.

My point is that most of us tend to whine, heaven knows I do my fair share, about how boring a treadmill can be.

But, if you optimize the conditions it’s totally doable and even enjoyable.

1. Choose your distractions. Favorite music, television, podcasts, whatever helps you pass the time.

2. Optimize conditions. Make sure the room is not too hot, there’s ample air circulation, towel is handy, etc. so you’re as comfortable as possible.

3. Proper fueling/hydration. Like any outdoor run, all this should be within arm’s reach.

4. Change up the workout. Change your pace, change the incline. Try some of the programs. Keeping your routine fresh will keep you fresh as well.

5. If you’re still not settling into it, try some intervals. Run for a few minutes then hop off and do some plyometric exercises or light weights.

6. Last but maybe most important, get your head around your workout. Like anything else, mental buy-in is key. Break down the workout in your head. For example my 22-miler became a simulation of the Boston racecourse.

Overcoming the potential boredom of a treadmill workout is a character-building exercise that will serve you well in training and racing alike.

This is a guest post by Marcia. Find out more about her at Running Off at the Mouth

You have been training for your race (insert distance here.) You have been following your plan to a T, even waking up before your kids to hop on the treadmill to get your run done before the sun has risen. You are stretching, you are cross-training. You have gotten the best shoe for your foot. You have your race nutrition down pat.

So what are you eating every day?

I think we all have a tendency to stick with the training and get things done, but then we say, “Well, I ran x miles today, so I deserve a treat.” We know how many miles we ran yesterday, last week, last month, last year, BUT, if you are not eating well on a day to day basis, you are not getting the best out of yourself. Now I’m not saying you can never splurge, but if you are splurging on a daily basis, it is not a splurge it is a habit.

A few months ago, I was sidelined from running for 10 weeks with a foot injury. I decided to really “train” my nutrition, since I couldn’t train in running. Wow, what a difference it has made not only in my training, but in my life. This is what I did, but you can go about it however you choose.

I decided to give myself a nutrition challenge. I would eat 4 veggies and 3 fruits every day, and really limit any splurges (which include desserts, sweet treats, sugary anything, junk food, processed foods…you get the idea.) Not only have I lost three pounds (which wasn’t the point), I feel great and have even more energy to burn in my training. I am eating almost all whole foods, very little processed. It does take effort, but so does running!

For a long time, even though I was eating moderately well, I was using my training as an excuse to overeat and splurge whenever I wanted to. What I was really doing was undermining all of the miles I was putting in every week. Now, I really think twice before I eat anything. Will it make me healthier? Will it fuel my body? Will it nourish me? I really had to change the way I looked at food. It is energy and nourishment, not a reward for training hard.

There is no better time than the winter to really “train” your nutrition. Find yourself a plan and stick to it! If you want to check out my own nutrition challenge you can find it on my blog, My Life as a Trimommy.

Have a great week and happy training!

This is a guest post written by Kelly, and we invite you to fiind out more at : http://trimommylife.blogspot.com/

One of the hardest things in running is simply getting started. Every day. There’s always something else to do, or things just don’t feel right, and before you know it, another day has passed without getting the daily run in. How can one find the daily motivation to run and exercise?

The standard answer to this is to find some big goal and train for that. It might be to run a certain time in a race, or to complete a run of a certain distance. Lot’s of people start running with the goal of finishing a marathon. Others do it to get down to a certain weight by some future date. And goal setting in this manner, where the goal is specific and time bound, does work. In fact, I have simply entered races two or three months in advance simply to give myself another reason to run over that time. So if you are looking to find extra incentive to run, setting a specific, challenging goal for yourself is a good way to do it.

But not everyone can be training for the big race all the time. Sometimes in our lives, family, work, and other important commitments take priority. What to do then? Instead, think about all the things you like to do in your life that would be better if you are in good running shape. Of course, “good running shape” means different things to different people, but you probably have a good idea what that means for you.

Perhaps you’d want to have more energy to keep up with your kids, or to maintain your energy at work. If you’re like me, if you’re not running, you tend to gain weight and no longer fit into your clothes, and get tired easily. I happen to enjoy drinking craft beer and eating ice cream, two foods that by themselves, do not compose a healthy diet. But I enjoy them both in moderation, knowing that as long as I’m still running, the negative effects of these foods are largely, if not totally cancelled out. Life, for me and a lot of other people, would be pretty bad without craft beer and ice cream.

So you don’t have to be training for the big race to find your running motivation. Simply find the the little things in life that matter to you, and ask yourself how running would help you enjoy those things more. Once you find those things, the motivation to run will start taking care of itself.

This is a guest post article signed by Derrick about who you can find out more at:Bay Area Beer Runner Blog