An example:

Worlds, Goals, and Surprises

This post is part of a series. Check out the first posting for the backstory.

She found out that I wrote the blog post. I forgot that she subscribed back in 2019 when I often blogged. So she woke to the posting in her email the next day. She wasn’t upset. “Oh, Mom, it is just you writing.” I took her to several hanging photos in the house where she was the focal point and reminded her of the value of me capturing that everyday moment and keeping it forever. A week later, she asked if I had written another posting. I asked her to unsubscribe.

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Track and Field World Championships in Budapest finished up last weekend. She had recorded all the broadcasts and often pulled me to the couch to watch with her. She knew the big names and had opinions on who should win. In each race, she would critique the race strategy or technique of the runners. And if I picked up my phone in distraction, I would be called on to watch and pay attention. Curiously, this is what I asked of her for years, and now she is asking it from me. She likes to dissect the race and racers. She understands what they are trying to do. I think her reading a book by Lauren Fleshman this summer gave her another level of understanding. Fleshman’s book Good for a Girl tells the back story of training and competing with great detail. These racers on the screen now are more human to my daughter. More real to her. (Recommend the book for every girl/woman runner and any coach that trains girls/women. Go beyond Fleshman’s story and understand the system that forces girls/women to perform in a man’s world.)

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The first race of the season was this past Thursday. My daughter selected a stretch goal of top 20 (you get a top 20 t-shirt). I reminded her the evening before that her life would not change if she ended the race in the top 20 or not. Life would still go on the same, either way. Her motivation to succeed is internal and needs no support. She raced and got her t-shirt, saying it worked to have big goals. It wasn’t a goal that she came to lightly. She researched past results to find what it would take to get 20th place and knew how to race the course.

Belief in herself, well, that always needs support. We were back at the same course the following evening to watch her college brother race. During the women’s race, we had an extra minute near the start line when no one was there. I pulled her over to the line, faced her forward, and looked her in the eye. I said, “You can beat anyone that puts their foot on this line. ANYONE.” Her face and whole being lit up, fully bright. She knew I wasn’t saying she had to or would be the best. But I believe in her and whatever she believes she is capable of. She doesn’t need to fear those girls that “look” fitter, or more confident, or have tighter shorts, are from more prominent schools, or are more “pretty”. My words told her that it is what is inside that matters and that her insides can make her a winner.

****

Ready for the surprise? I wasn’t. Well, I have another runner son (I have two now). I didn’t realize my third son was ready to use his talent and summer training to drop 2.5 minutes off his 5K PR (his last 5K XC race was two years ago). The summer 2x weekly roller skiing long practices, 3x weekly running practices, plus six days of Rocky Mountain National Park hiking/running, and a 1/2 marathon must have gotten his body fit. Plus, being with a fall xc team of boys who are inclusive, encouraging, and daily running gave him a chance to pull it all together and take his running fitness to a new level. Thankfully, XC races often run on trails through the woods, where he is energized and fulfilled. I hope that he continues to appreciate running and gives himself an excellent foundation for the Nordic ski season.

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See you next week. I am sure there will be new stories to write about. If you have any yourself, write me. I am always curious.

This post is part of a series. Check out the first posting for the backstory.

My Daughter is a Runner

Here starts my chronicling of my daughter’s high school athletic journey. The ins and outs of each day, our discussions, our surprises, and our disappointments all scribed here. I don’t want to lose this moment, each moment. They are precious, touchable, and real. Here is a peek into her growth, not because of where she will go but how she goes along. It is not the end that matters but the journey on the path. The path is foggy and completely individually unknown.

I won’t start backward. Just start with today.

FYI, I’m not her coach. It is good that way. I am only a runner mom. She doesn’t believe that I really ever experienced the same as her, except when I pull out the keepsakes, and she asks me my PRs. I wasn’t fast, but she hasn’t smashed my PRs yet.

August 26, 2023

34th mile of the week. Her favorite workout of the season (4 min, 3 min, 2 min, 1 min, 1 min. until you pull out.)

She has new racing shoes to try out during a workout. Her older brother claimed they are a must-have. Nike has got to be making big money off of the insect Dragonfly. She chose the flashy colors and sized up because Binsfeld's feet are wide. They have a special place in her bedroom, laid out on the race bag on the shelf. She stares at them while lying on her bed. Next to the shelf is a painted chalkboard wall with the St. Olaf race course (the last XC state course she raced and the upcoming 1st race course of the new season). She is a racer. “Don’t talk about the race until the day before, Mom. I will get too excited.” She is a gamer with strategy. She likes running in front. She likes winning. She was in second place at the track section’s 2-mile race last season, with the third-place girl nipping at her heels. Her body language was defeated. First place was 100 meters ahead. On the 4th lap, I told her she was winning. She was strong. She was IN CONTROL. She literally shook her head and took off. Her lap pace lowered by 4 seconds, and she ran like the winner. It gained her a spot on the state starting line a week later.

It is those moments when you share a thought, instruction, or belief with your daughter, and she internalizes and runs with it. That is the legacy that is passed down from generation to generation. It is not the 401K or cabin. It is understanding her well and using the gained life wisdom to touch those essential moments of her life.

Back to today. She wanted to hit 35 miles this week (6 days running and one day rest). As she exited the car before practice, I reminded her that the weekly mileage was not the priority this morning. The workout and trying the new Dragonflys are most important. She had already completed the goal of running at the 35-mile week rate and that the magic number of 7 days in a week doesn’t matter. Also, the whole fact that our number system is based on sets of ten and that five is just half of ten doesn’t make 35 any more special than 33 or 34, or 36. Just get the quality miles in and do your workouts well.

So the shoes. The plan was to run the 4- and 3 min intervals with the shoes on. Then switch back to her trainers for the rest of the workout. The test is how they felt during the workout and the impacts on her muscles and joints over the next 24 hours. Well, those special shoes made her pacing way fast. She said something like 6 minutes was really 5:45s. Great, she is using them correctly. Landing well, I hope. I don’t get to watch practices, which is for the best. I don’t want to be her coach. She must learn to talk with an authority figure and share her ups and downs, plans, and hopes. My place is on the side. My place is to give her the tools to train herself. If she can read her body well, she can climb higher.

Oh, I must tell you her goal philosophy. She says it is what the Olympians say. Yes, she has had the opportunity to connect with Biathlon Olympians. She has internalized what they had said, too. “Make high goals and work hard to get there.” Something like that. And so she did. She knows her goals are high (I think they are reachable.) and wants to work hard to get there. I am debating on whether to reveal them to you now. I think it would be best to let you know when she reaches them. Those are the outcome goals. The process goals are good to share now.

#1 Sleep 8 hours a night (remember she is in high school, honors classes, and trying to balance work and fun as a teenager)

#2 Weekly mileage (This one is a little harder because the girls on her team don’t run the mileage she does, and she can’t run many miles with them. And the boys sometimes run too many miles for her.)

#3 I forgot. I need to ask again.

My runner mom's philosophy to stay sane and patient-

#1 Don’t memorize their PRs (That is not what matters)

#2 Be at every race (My family wasn’t)

#3 Talk about it when they bring it up

#4 Don’t make decisions for them. Share options and let them choose their path.

#5 Equal their effort with opportunity.

*Don’t tell her you read this. She’s a teen. Almost everything I do embarrasses her.

Why Run When You Have NO GOALS?

Why Run When You Have NO Goals?

SNAPSHOT

Events got canceled but running is never canceled.

DIGGING DEEPER

On my run today with my high school sophomore son (yes, I guess I am still normal enough to be seen in public with him) we discussed why we are running even though our seasons have been canceled. The writing is on the wall for his high school track season to never resume. And with my high school coaching and spring trail races canceled, I am floating aimlessly. So why were we still out on the trails running when our goals, expectations, and hopes are dashed, delayed, and non-existent? His answer was, “We are investing.”

We don’t put money in the bank in order to every 6 months withdraw every cent. We plan portions for immediate use, special purchases, emergencies, and another for long term. So your immediate use portion of running fitness is for the daily ability to complete workouts. The special purchases are the goal races, yearly marathon, and team relay races. An emergency portion is for a good immune system in order to keep you healthy and happy. Then there is that long term category. It is the portion that takes discipline with regular additions, and no subtractions. That is the running you can be banking now.

no running goals

Invest Long Term

With every step you run your body is becoming a more efficient machine, adding strength, changing cell structure, and building mental endurance. When you meet those runners who have been running for decades you are interacting with long term investment. You look up to their resilience, calmness, and confidence. They didn’t get there through only running because of goals, or special purchases. They got there because they kept investing in their 401K running bank.

HOW to Run Without Goals

Value Long Term Investment - Add up your miles for the year, remember each mile or dollar matters.

Consistency- Get accountability, routine, plans, encouragement in order to run often

Get connected to the Feeling of Running- Slow down, feel the rhythm of movement, smile

running during pandemic

SOLUTION

Running is never canceled. Invest today.


Quote below is from the morning shakeout newsletter by Mario Fraioli — excellent, subscribe!

“Be patient and tough; one day this pain will be useful to you.” by Ovid

running pandemic

Online Running Training Plans

marathon training plans

SNAPSHOT

What online running training plans can and can’t do

DIGGING DEEPER


Generic online training plans give you structure, multiple ways to challenge your body, and a quick answer. If you can keep yourself accountable and listen to your body while giving the proper amount of challenge and recovery, you can get to the start line ready for the race.


5K training plans

A running coach gives you

  • Training flexibility to fit within life’s demands

  • Expert advice to strengthen your weaknesses and take advantage of your strengths

  • Notice of upcoming pitfalls

  • Accountability

  • Helps you to properly recover from workouts

Contact a coach within 4-6 months before your race date. You dedicate a lot of energy, thought, and determination within your training, pair it with expert advice.

SOLUTION

If you are training for Boston or wanting to break your 5K record consider working with a running coach who can guide you through individualized training.

online running coach



Runners’ Christmas Gifts

SNAPSHOT

Favorites in my life as a Runner, Mom, Foodie, Learner, and Woman

DIGGING DEEPER

My WISH List

Hint, Hint husband and family…

Garmin Forerunner 245 The newest model of my loved current watch

Runners Christmas Gifts

TRX PRO3 Suspension Trainer Always use the TRX at the YMCA but wish for one at my home too!

Range: Why Generalists Triumph in a Specialized World Book - Next up on my Audible library

Stuff Matters: Exploring the Marvelous Materials That Shape Our Man-Made World BOOK - Because I love to learn and teach

TSM Products Stainless Steel Food Dehydrator with 5 Stainless Steel Shelves High Quality kitchen appliances make cooking/baking successful!

Logitech Sweat and Waterproof Jaybird Tarah Pro Wireless Sport Headphones Use the regular Tarah but wish for Tarah Pro upgrades

Danielle Walker's Against All Grain Celebrations: A Year of Gluten-Free, Dairy-Free, and Paleo Recipes for Every Occasion Digital (Kindle) Because when you are at the grocery store and remember you want to make a certain recipe but don’t remember the ingredients needed!

My LOVE List

NEW to my website is a SHOP page. Check out my favorites all year long: Running, Books, Kitchen, and Self Care.

Garmin Forerunner 235 See my review

Rollga Foam Roller goodbye back soreness and inflexibility

Mastrad Orka Plus Oven Mitt WHY aren’t these mitts standard!

Feetures Socks Can’t own enough! My athletic teens love them (steal them from me).

Headlamp 5 Stars for all night running (survived Ragnar and early morning trail running)

Tifosi Wisp Sunglasses BEST Woman’s sized sunglasses, my second pair because I love them so much

Christmas Shopping for Runners

Six Basic Cooking Techniques: Culinary Essentials for the Home Cook Yes Essential and I bet even veteran home chefs will learn something new

Blendtec "Pro" 795 Blender with Wildside+ Jar Yes worth the price and space on the counter, seriously amazing!

Out of Africa Shea Butter Body Oil - Lavender Scented Best Body Oil

Honest Beauty Extreme Length Mascara + Lash Primer Yep, totally makes my lashes prettier 

Field & Stream Women's Cozy Cabin Stripe Nord Slipper Socks Every Minnesota winter needs several pairs of house slippers

adidas Women's Adizero Adios 4 Running Shoe Wore for my marathon and my boys even hinted they wanted a pair!

Turtle Fur Buff to survive chilly winters

Christmas Shopping

Places

I LOVE to SHOP

The Lakes Running Company Brooks Adrenaline Training Shoe

Glenna Farms Maple Syrup

Pioneer Midwest Nordic Ski Shop

Ikea My kitchen, curtains, organization, bedding, shelving…

REI Tent, coat, snow boots, hiking boots


SOLUTION

BROWSE by using my SHOP page

Check out past years’ lists

By Video 2019

Books 2018

Christmas 2017

Original Christmas List 2016