Breathe in, Breathe out
So simple, sometimes so hard.
I’ve been taking notice of my breathing lately—namely, that I am holding my breath probably more than I should, thanks to a few mom-related things I’m certain plenty of you have dealt with or maybe are facing now: a tween daughter whose moods can change drastically and abruptly; a fifth-grade dreamer of a son who is struggling with liking school; a 6-year-old boy dealing with taunts from older kids on the bus. Add the everyday life stuff like work, bills, marriage, and … you know how it can go. I’m reminding myself to exhale. My husband calls my random deep-breath-in-and-deep-breath-out—a practice I sometimes don’t even realize I am doing—“that sigh you do when you’re stressed out” and my über-observant first-grader asks, “You OK, Mom?” when he overhears it. But it works. It helps bring me back to center.
Of course, running is my true salve to the holding-it-in-too-much reaction I’ve got going on. I lace up and head out for a run, and it’s the time in my day when I let it all go—the worries, the anguish, the frustration, anything that’s clogging my head and stifling the easy flow of air in and out of my body. When I run, I’m breathing the way I should be.
Or, maybe not. I finished reading ultra-marathoner Scott Jurek’s fascinating memoir Eat & Run not long ago, and I discovered I could probably stand to improve my breathing while on the roads and trails. “One of the most important things you can do … is to breathe abdominally, and a good way to learn that skill is to practice nasal breathing,” Jurek writes.
I’d like to think I could breathe like ultra-marathoner Scott Jurek. (And, hey, maybe I could run super long like him someday, too)
A pretty passionate runner for the past six years, I hadn’t given breathing much serious thought until I read Jurek’s words. It’s not that I haven’t experienced the benefits of breathing through exercise–I’ve learned a lot through twice-weekly sessions on the Pilates reformer, but exploring it in my running? Not so much. I’ve just always done what has come naturally as I pound the pavement: breathe in and out of my mouth.
A quick survey of my BRFs revealed I’m not the only “mouth breather” out there. One friend shared that given her asthma, “I never quite feel like I’m getting a good, deep breath” unless breathing through her mouth. She feels like she’s getting more oxygen that way. Though I don’t have asthma, I can relate, especially as I chug up hills. Another friend, with whom I’m training for the Lighthouse Half-Marathon next month, often lets out a big, noisy exhale through her mouth mid-run. I’ve latched on to this myself, and it does feel good, satisfying.
Still, Scott Jurek’s encouragement to try nasal breathing—ultimately it can allow you to breathe more deeply and efficiently, he says—got me wanting to try changing the way I inhale and exhale while running. He suggests practicing first with a book placed on your stomach while lying down (try to see your stomach rise and fall with each breath, which signifies breathing from your diaphragm rather than your chest), and later breathing in and out of your nose while running easy routes.
I gave nasal breathing a try during this morning’s five-miler on my neighborhood trails. It didn’t come easily, especially on the route’s hillier sections. Jurek is a proponent of breathing in through your nose and exhaling forcefully through the mouth—known as “breath of fire”—for more difficult runs, like hills and tempo workouts. Throughout today’s run, a decidedly lower-key workout that included going sans music and watch, I did experience a few moments of OK, this feels fine and manageable, peaceful even. But I’m definitely going to have to build up to longer stretches. And I wonder how it works exactly if you’re running with a friend or in a group—just how easy will it be to breathe this way and talk at the same time?
Jurek says that nasal breathing humidifies and cleans the air, as well as allows you to eat quickly and breathe at the same time whether running easy or hard. No doubt this is essential for ultra-runners, who fuel quite a bit more than those of us who are running shorter distances.
But I do know how good I feel when my breathing is calm, controlled—and from my core, not my chest. This is true whether I’m dodging tree roots on a dirt path, meeting a work deadline, or fixing dinner for my family while helping my kids with their homework. I’m going to keep giving this nasal breathing a try. And really, truly exhale.
Anyone else switch from mouth breathing to nasal breathing while running? Curious to know how it’s worked for you.
*This blog post title comes from one of my favorite running songs, “Breathe in, breathe out” by Mat Kearney. I love my power-up tunes, but I also like slower ones like this one that keep me in a sweet mid-run groove.
10 Running-Related Personal Questions
25 Things still lingers in the pages of USWeekly (SBS brush with celebrity: I saw Denise & her daughters at Disneyland last week!)
Remember when that “25 Things You Don’t Know about Me?” questions were all the rage on the Facebook? You know, everyone put them on now-vanished “Notes” page. What was that, like, 2009? So we’re a few years late to the trend—what else is new?—but as part of our Month of Asking, we’ve decided to revive that get-to-know-you line of questioning, but with a running spin—and way fewer questions since we’d rather have you use your free time to get in a few miles.!
We’d love this to go as viral as possible. I’m answering it today, and Dimity will post her responses on Friday. We’re hoping you’ll post your answers on your blog, with a link-back to this page.
Here goes:
1. Best run ever: On December 31, 1998. My now-husband, then-boyfriend Jack, had just moved from Chicago to San Francisco to live with me, so I was flush with that excitement and possibilities. It was a solo afternoon run in what is perhaps my most favorite place in the world, Rodeo Valley, immediately north of the Golden Gate Bridge. The temperature was in the mid-50s, and the air was full of the scent of eucalyptus. The trails are groomed, and just challenging enough without forcing me to walk. I vividly remember watching the sun sink toward the Pacific in the final mile of two of the run. I felt full of optimism and energy for the new year ahead.
2. Three words that describe my running: Invigorating. Fortifying. Enjoyable.
3. My go-to running outfit is: A pair of lucy capris (to prevent chafing!) and one of our tank tops. And a baseball hat, always a baseball hat.
4. Quirky habit while running:I have two specific cracks in the sidewalk where I stop–one at the corner of our property if I’m coming from the west and one in the middle of our driveway if I’m swooping in from the east. No matter what, I don’t stop running or shut off my Garmin until I cross one of those two lines.
I don’t think that guy behind me is a zombie, but I could be mistaken…
5. Morning, midday, evening: Morning, always morning, thanks to family schedule and work. Plus, I’m just an up-and-at-’em kinda gal.
6. I won’t run outside when it’s:extremely icy. I learned how to handle cold and snow when I first started running in college, and here in Portland, you quickly realize humans don’t melt in the rain. But an irrational fear of pulling a groin muscle has taught me to stay off the streets during the occasional freak ice storm here in the PacNW.
7. Worst injury—and how I got over it: Plantar fasciitis. Loads of stretching, icing, taking time off completely from running, sleeping in The Sock, and rolling my foot. But I’m convinced acupuncture was the treatment that made it go away.
8. I felt most like a badass mother runner when: I ran the 2012 Boston Marathon in temps close to 90 degrees. Much stronger runners than me were reduced to walking, but I kept chugging along. It wasn’t until I reflected back on the experience that I realized how much it must have resembled a scene from The Walking Dead, minus the rotting flesh and tattered clothing!
9. Next race is: Twin Cities Marathon on October 7–and I can’t wait!
10. Potential running goal for 2013: Only half-marathons, no 26.2s…but with an eye to the Paris Marathon in 2014.
To get the game started, we are “tagging” one blogger from each of our spring house parties, including Smitha, Jenn, Jessica, Amanda, Tricia, Kara, and Beth. We hope a lot of you other lovely ladies will play along, too! Look for Dimity’s responses on Friday.
Giving 100% at 66%
Strangest thing I saw today: pickles in the transition area. That’s got to be one iron-stomached triathlete.
On Saturday, I picked up my number for the Harvest Moon Aquabike–a 1.2 mile swim, followed by a 56 mile bike–and found that I had a pink swim cap, which meant they thought I was adding on the 13.1 mile run, even though I had only paid for 2/3’rd of the 70.3 triathlon. On the drive home, I seriously debated running. I’d been planning for this race to be the race for me this year, and to be honest, doing 66.6% of it didn’t sit well with me. I’m another mother runner, after all, and I thought the pink cap was the universe telling me to suck it up and go.
When I got home, I looked at the run course and, even though I bailed on the half IM training about 6 weeks ago and my left leg is flaring up again, I really thought about going. I tweeted about it and was slammed from fellow mother runners with what I knew was the right answer: no.
Then the universe, pissed at me for thinking I should do something I tell you guys not to do–run when you’re injured–sent me another sign. Loud and freakin’ holy-cow-it-hurts-so-much clear. Gotcha, U.
Yep, that would be my big toe. After I dropped a big box of books on it last night. Because the night before a race, you should always clean out your kids’ bookshelves, right?
My foot throbbed all night, and I worried about it being in my bike shoes for 3 hours. And I had plenty of time to dwell on it because last night our smoke alarm did that annoying, my-battery-is-dying beep, and our dog was plenty worked up about it. She panted for at least an hour after we pulled it off the ceiling. Still, at about 5:30, I headed to the 2/3 triathlon. I set up Lyle and my transition, then went and sat in my car because it was a balmy 50 degrees out.
Headed back to slither into my wetsuit, and was so excited to run into pink-capped pal Karrie, who is also doing Ironman Coeur d’Alene, next year.
I made her pose for a pic because there’s nothing more flattering that a wetsuit. (And yes, I totally need a haircut.)
I donned my blue cap to officially join the 66%’ers. I liked our small, coed group of all ages: I think there were about 60 of us. Plenty of room to swim and not too much bodily contact. I’m not a great buoy sighter to begin with, and I haven’t swum since late July, so I’m pretty sure I added on about .2 miles to the swim. Also, I hydrated adequately with the lake water. But I survived and what really had me fired up–and worried–was the bike course.
Hells. I mean hills.
I’d ridden the course twice, and decided my goal would be to come in under 3 hours. And by under 3 hours, I really wanted 2:45 or so. But the previous times I rode, there wasn’t a relentless headwind from mile 30-38, which, as you can see, was a steady climb. The wind was soul-sucking; I was working so hard, and going about 13 mph. Ugh. The good thing was that the 66%’ers started last, so I passed a bunch of people (who were, understandably, saving some energy for the run). I felt bad whizzing by them; I think they should’ve put an “AB” on our calves, so our fellow racers would know we were in for 66%, not 100%.
I definitely did not negative split, squeaked in on the bike just under 3 hours, and had nothing left to give. I felt nauseous and my lower back was numb. I could not have cranked out (read: limped + walked) another 13.1 miles. Neither my head or body would’ve been able to go more than 1 mile. (Karrie did: she’s my hero.)
At some point as I battled on the bike, I realized I had to stop caring about not going the full distance. A coach once told me that nobody cares about your times but you, which stuck with me. (Then he added, they do care if you’re fun to hang out with before and after a race, if you support and encourage them. I totally agree.) Nobody but me cares if I don’t run, and I realized I was just wasting my energy and spinning my brain worrying about something I knew I shouldn’t do. Endurance sports are inherently self-centered, and that’s the beauty of them: you set your own bar for success, and then you go about doing your best to clear it as you feed on the energy of others.
While the majority of the racers were still running, they gave awards for the Aquabike. I was first in my whopping age group of six fellow 66%’ers. After a summer that was harder, hotter, and longer than I could handle, that is a bar I am proud to have cleared–and couldn’t have done it without you all supporting and encouraging me.
Thank you 100% from the botom of my heart.
This was my race of the summer after all.
Golden Child: Gals Chat with Founder of Altra Zero Drop Footwear
We suspect his nachos taste faintly of feet.
Sarah and Dimity can’t imagine blazing a marathon in 2:45, let alone age 12 (yes, 1-2), but that’s what Golden Harper, a co-founder of Altra Zero Drop Footwear did. This wunderkind (who’s now, we reckon in his late 20s) tells us about the origins of these revolutionary shoes (they are the ones we sport at expos and that Dimity wore in Disneyland Half-Marathon)—and how he still cooks with the toaster oven he baked the flat-from-heel-to-toe outsoles in. Find out why Golden says natural running is particularly, uh, natural for folks just starting out.
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The Disneyland Half Marathon: 13.1 Miles in 18 Pictures
Wow. We had such a bippity-boppity-boo ball at the Disneyland Half Marathon this weekend. The biggest thing that went wrong was our plans to run with the 2:15 and 2:30 pace groups went astray for various reasons–I had to take a pit stop, and SBS found some kindred mother runners on the course–so, really, everything was nearly perfect–and as magical as it could be for these mother runners. Because Disney is best seen in visuals instead of words, here is our weekend in 18 pics.
The weekend started on Friday, with an exclusive run through the park–and the new Cars Land–with a bunch of awesome ladies, including Suzy Favor-Hamilton, three-time-Olympian and mom. (She’s the one in black arm warmers.)
Then we hit the expo. Notice the “merchandising” (read: plastic crates from Target to hold the books). Watch out, Nordstrom.
We took to the stage twice. Both times, Sarah demonstrated how to raise your arms, if you’re so inclined, for a great picture. Think football referee, not football goal posts.
We met some amazing, amazing women, including Robin, who baked Mickey cookies for us…and forgot them in her hotel room! (She subconsciously knew I was trying to limit sugar.) So I took a picture of her picture of them. Gotta love the technology…
Race morning! And the Fairy Runmothers have arrived! We LOVED the hats made by Kelly at Team Sparkle, but 13.1 miles of a netted bow under our chin might have been a little much to handle. So we traded them for visors–after plenty of pics, of course.
Who’s the cast member, who’s the runner? The man with the loincloth and not much else = runner.
There were plenty of photo ops with Disney characters along the course in the park, but I wasn’t psyched to wait in line for pics. So I jumped in to pics with short lines, like the Toy Story soldiers.
And the ladies of Star Wars. (We were doing some Energy Force kind of pose.)
And my fave: the horse and donkeys (or Shetland ponies or…?). Totally random, but seeing them made my day.
Once we got out of the park, I ran into Beth, a new mother runner who is taking on her first marathon at the end of this month. I hope I talked her out of her 24-mile training run next week. (She’s already done 20 and 22: She’s totally good to go for her first ‘thon.) I made her pose by this BAMR car. (They didn’t have minivans displayed.)
There were cheerleaders galore lining the course. So fun to high-five the pompoms!
And these cuties were about to perform as I passed them. I told them they were adorable, which they totally were.
I told these Boy Scouts to make some noise, but I think they weren’t used to taking orders from a 6’3″ fairy runmother dressed all in pink.
Saw these two BAMRS, friends from their days when they worked at Oakley, as we headed into Anaheim stadium. They were also adorable–and running through there was surprisingly thrilling.
What was super cool about the stadium is that the stands were filled. Not all the way, of course, but I expected it to be empty.
Meanwhile, as I was snapping away, Sarah helped Mackenzie, a mother of two, stay strong during her final couple miles.
I met Tricia and her two pals around mile 11.5; they have a fall series of half-marathons; the Disneyland half kicks off the series. The three of them have this infectious enthusiasm…I was honored to finish with them.
Tricia lost her mother exactly a year ago Sunday, and ran the half-marathon in honor of her. A great way to end the weekend: remembering that mom definitely equals strength, no matter how you look at it.