Girls Talk

Some of the best times about women running together are afterwards.

Hanging out, talking and just being together.

Join us here at WRT for girls talk.

Photo Courtesy of SarahR89

Eating Habits
Standing in Line
Moving On
A Runners Build
That Guilty Feeling
The Space Before a Race
How do you not get cross with Cross Training?
Getting Over a Bad Race
Over Planning
Running’s good for the heart, but what about for the heartbroken?
We’ve got more time than we think.
PMS

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Eating Habits

Denise: I had brunch with Kristen on Sunday. We'd just finished our long run so I was ravenous. I ate nearly everything in sight. But Kirsten hardly ate a thing.

Becky: Maybe she was feeling queasy. Don't you ever get like that?

Denise: Not much. I'm usually starving after my run.

Becky: Yeah, you've got a healthy appetite. But not everyone can put it away like you.

Denise: (Laughs) That's true. Kristen is always going on about the calories of this and the fat content of that. It gets annoying.

Becky: She's probably worried about putting on weight.

Denise: You think. She's always saying that an extra pound adds so many minutes to your 10K time. Do you believe that?

Becky: Lots of runners think if you're thin you'll run faster.

Denise: But you won't have the energy if you starve yourself.

Becky: Sure but there's lots of pressure to be a certain weight. It's hard not to get caught up in it.

Denise: Well if I hang around Kristen too much I'll probably start thinking that way.

Becky: It's gotta be tough for Kristen, watching every little thing that she puts into her mouth.

Denise: I guess it can't be easy. I wish she'd just relax a bit.

Becky: Perhaps some of your eating habits will rub off on Kristen.

Denise: That's true. It can work both ways.

Becky: Just don't let it curb your appetite.

Denise: It's not likely, I enjoy my food too much.

Any thoughts? Talk to us Girl.

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Standing in Line

Tracey: Check out those long lines at the women's toilets. At this rate I'll miss the start.

Meg: They never seem to have enough porta potties at these things. Don't the organizers know about our pre-race nerves?

Tracey: Yeah, it's embarrassing. Sometimes my race warm up is spent running to and from the restrooms.

Meg: (Laughs) Hey, you're obviously not the only one. But I know what you mean. All the running advice is about doing a proper warm up but they don't mention the time you'll need for bathroom breaks.

Tracey: That's why I got here super early. I wish I could change. Do you think it's all in our heads?

Meg: Probably. For me the more important the race, the more nervous I get, the more I visit the porta potty.

Tracey: You're right I'm never this way before a training run. I guess I should just try to relax.

Meg: Sure. But I need my pre-race jitters to fire me up. It means I'm serious about racing.

Tracey: That's true. I haven't paid my money just for the t-shirt. (Sigh)
I guess it's all part of racing.

Meg: Yeah let's line up or we will be late.

Any thoughts? Talk to us Girl.

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Jess: I need your advice. I want to change coaches but don't know how to tell him.

Michelle: Are you worried about upsetting Roy?

Jess: I've been with his training group for a few years so it's kinda awkward.

Michelle: But it's time to move on?

Jess: Yeah, I've been frustrated with his program for months. I've tried talking to him but he doesn't get that it's not working for me.

Michelle: It must make training tough.

Jess: Sure does. I've been dragging myself around and feeling pretty grumpy. What would you do?

Michelle: It's like breaking up with your boyfriend; you've got to find the right words.

Jess: That's what I'm struggling with; I don't want to hurt his feelings.

Michelle: I'd be honest about it. Plus you can thank him for all his help.

Jess: Oh I'll definitely do that. We've had some good times and I've learned a lot.

Michelle: He'll appreciate hearing that. But you've got to look after yourself.

Jess: You're right. I'm not going put it off any longer.

Any thoughts? Talk to us Girl.

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Kate: Hey great outfit.

Mel: Thanks I love this color. Plus it makes me look slimmer.

Kate: You look good so what's this about your weight?

Mel: Well I don't have your long lean look.

Kate: We’ve got different body types. I'm taller than you.

Mel: You've got the classic runners build. Just like all those cover girls on the running mags.

Kate: What's that? Skinny and flat chested?

Mel: Listen to you. Next thing you'll be saying is that you want my thighs.

Kate: Well they sure power you down the track. Don't you feel strong?

Mel: Most of the time. But I still wish I could lose some of this excess baggage.

Kate: Can we make a trade? I'd like some of your curves.

Mel: I thought running would change my shape. But I guess I'm not going to grow 5 inches taller. My Dad always said I would’ve made a great line backer.

Kate: (Laughs) Well my Dad was always telling me to stand up straight and to stick my chest out. What chest?

Mel: Gotta love all that fatherly advice. I suppose my body has changed with running.

Kate: Yeah I bet you didn't have all that muscle definition.

Mel: You're right. And I do love my calves. You can tell I'm a runner.

Kate: Are we ever happy with our bodies?

Any thoughts? Talk to us Girl.

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Sharon and Lynne are meeting for a training run.

Lynne: Hi, how are things?

Sharon: Not so good. I've got a sore throat and a headache.

Lynne: Maybe you should give it a miss today.

Sharon: But I don't have a fever.

Lynne: Well it's ok to run with head cold, just take it easy.

Sharon: My body aches too.

Lynne: You might be coming down with something more serious.

Sharon: I hate to miss my run. I'm probably just being a wimp.

Lynne: Don't give me that.

Sharon: What would you do?

Lynne: Well the old me would've just kept running. But I'd rest up and try to beat this thing.

Sharon: But I feel guilty about missing a day.

Lynne: Of course. Aren't we always feeling guilty about something?

Sharon: Yeah, I've got a pile of things on my "to do list" that's stressing me out.

Lynne: Well don't be like me and get burned out.

Sharon: What happened?

Lynne: I had this coach who told me that every day I skipped a workout was a day my competitors had one up on me.

Sharon: Boy what a guilt trip.

Lynne: Well it worked for awhile until I got too sick to run.

Sharon: Sounds pretty macho. I'm guessing that coach was a man.

Lynne: Yeah, but you know it was me who was out there running.

Sharon: So you don't feel guilty now?

Lynne: I didn't say that.

Sharon: So how do you do it?

Lynne: I tell myself that a day or two isn't going to matter. That I'm doing the best I can. Sometimes it works sometimes it doesn't.

Sharon: I guess I'm heading home.

Lynne: Good move, hope you feel better soon.

Sharon: Thanks, I'll back in a few days.

Any thoughts? Talk to us Girl.

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After their 5k race, Patty and Lizzy cool down with an easy run.

Patty: It looked like Jane ran well today.

Lizzy: Yeah, I guess she did okay.

Patty: What’d she say afterwards?

Lizzy: Nothing much. I couldn’t even talk to her.

Patty: How come?

Lizzy: Didn’t feel like it. I just think she seems so smug lately.

Patty: I thought you liked her.

Lizzy: I don’t know. I just got this vibe. Before the race. It just felt funny, that’s all.

Patty: What’d ya mean?

Lizzy: Well, she just didn’t say anything. I mean, I’m right there next to her. We aren’t going anywhere, the race’s about to start in a few minutes.

Patty: She just ignored you?

Lizzy: Yeah, she may have mumbled something. She wasn’t very friendly.

Patty: Then what?

Lizzy: Nothing. I couldn’t hear what she said. Then she just turned away.

Patty: You know, maybe she was nervous.

Lizzy: She sure didn’t look it. More aloof.

Patty: I know, but everyone's different right before a race. We’ve got our own routine. Our own rituals. Our last minute thoughts. We all prepare differently.

Lizzy: You think she just needs to be alone then? I wasn’t going to launch into anything.

Patty: You mean like how I was at first? Couldn’t keep quiet; I’d be talking all the way to the start line. Asking anyone, anything. Everyone trying to ignore me.

Lizzy: (Laughs) Yeah, it didn’t work. No one could shut you up.

Patty: I was just being, well, friendly.

Lizzy: No, that was pre-race jitters. Chatty Patty. But you don’t do that anymore.

Patty: Maybe that’s how she protects herself. Keeps people away; she just needed room to focus.

Lizzy: So okay, maybe you’re right. It wasn’t personal. She just needed space before her race.

Patty: Yeah. To get into her zone. Ya gotta respect that.

Lizzy: Well, it must’ve worked because she sure took off. Let’s go find her. I gotta tell her she ran a great race.

Any thoughts? Talk to us Girl.

Read Your Girls Talk.

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"KD" is injured and feels lost without her running. She's meeting Coach Cathy (CC) and RR for a coffee and a girls talk.

CC: So what's the news?

KD: It’s not good. My doctor thinks it's a stress fracture. She says no running for six weeks.

RR: Yeah, but what’s she know. She’s probably not a runner.

CC: That's so frustrating; you were really training well.

KD: Yeah, all for nothing. What a waste. I’m going to lose all my fitness.

RR: Don’t give up. I’d get a second opinion. Or a third one if they say you can’t run.

CC: I know but this time you’d better listen to the doc. You can still do some cross training.

KD: But nothing comes close to running. (Sigh). Seems like the only time I cross train is when I'm injured.

RR: You gotta do something or you'll go crazy.

KD: Yeah, I'm already cranky. I'll be impossible to live with.

CC: Cross training will lift your mood.

KD: But I’ll lose all my speed and endurance.

CC: Not if you add plenty of intensity. You can really get your heart pumping in a spin class.

RR: But the bike can get boring.

CC: So mix it up. Try pool running, elliptical trainer, Nordic Track, rowing machine, some weights, yoga. Just make sure it doesn't aggravate your injury.

KD: Boy, sounds like I'll be pretty busy.

CC: And jot it down in your running log. Treat it like your normal training. Spend the same amount of time cross training as you would running.

RR: Yeah, you can keep track of all those calories burned. See how high you can get your heart rate. Get a little competition going.

KD: Thanks you guys. And maybe I’ll come back even more hungry to run again.

RR: Sounds like you'll come back in better shape. I think I'll join you for a few cross training sessions.

KD: That'd be great.

Any thoughts? Talk to us Girl.

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Getting Over a Bad Race

It happens – to everyone. You have a lousy race. You were expecting a fast time and, nope, it didn’t happen. Coach Cathy (CC) is doing some girl talking with BB...

BB: Cathy, I’m bummed. I was all set to run a personal best in the 5k last night. It didn’t happen; I’m beside myself. I don’t know what to think.

CC: I'm sorry, what's going on?

BB: It's just so frustrating.

CC: I know. You were counting on this. It’s such a let down.

BB: I was running well for the first mile but fell off the pace in the second. I was trying to pick it up but kept getting further and further behind.

CC: Don’t you just hate that? You’ve done all this work and yet this time the body’s not responding.

BB: Yeah. It’s horrible. And it was a real effort just to finish.

CC: I know that feeling. And ya just wanna hide but can’t.

BB: Oh, I sooo wanted to pull out.

CC: But okay. Ya didn’t. So give yourself some credit for that.

BB: I don’t think I deserve it.

CC: Well, don't beat yourself up too much. I know it's hard right now but you'll bounce back. If we race, we’re gonna have our ups and downs.

BB: I know you're right. It goes with the territory. But I feel like stomping around and pouting for awhile.

CC: Hey, haven't we all done that? Do whatever makes you feel good. Ice cream works for me.

BB: Hmmm, some dark chocolate sounds good. You know with all this bitching and moaning I'm starting to feel a bit better.

CC: Good for you. Put this one behind you. You'll race well again.

BB: Thanks. Actually I’m feeling a little better just talking about it. And thanks for not just jumping in there and trying to fix it.

CC: Some times girls just need to talk.

Any thoughts? Talk to us Girl.

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"TT" is aiming for a road or cross country race this fall to keep her motivated over summer. She's keen to get her training plan in place so she's talking to Coach Cathy (CC)...

TT: I've got a good base and I'm thinking I'll start some harder workouts this week. What do you think?

CC: Have you picked your race?

TT: Not yet. Maybe in October or perhaps November.

CC: Sure, but you don’t need to focus your training too early. Wait until 12 weeks before the race or you might burn out too early.

TT: But don't I need to have a 4-6 month plan so I'll build up slowly?

CC: Well, that's too long. Research shows that 12 weeks is the amount of time you need to peak for a race. It works whether you've taken a break from speed work or if you're coming back from injury. It doesn't matter if it's a mile race or a marathon. After 12 weeks of training your performance drops off.

TT: Gee, I'm always planning something my training, my next promotion, my kid's sports schedules, our vacation...

CC: Some women are born planners. There’s a saying that if you were to tell a man his house would burn down in a month he wouldn’t move out until his pants were on fire. A woman, on the other hand, would move out immediately.

TT: Sounds like me and a few of my girlfriends.

CC: I think we can be over-planners. When it comes to running races, we can plan too far ahead. That's where the 12-week tip may help.

TT: So I can ease up on the organizing?

CC: Right. If you're thinking it'll be a November race keep your efforts to once-a-week easy intervals at the moment. Then 12 weeks out you can start your focused speed training either once or twice a week.

Any thoughts? Talk to us Girl.

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No Heart asks, “Does anyone else find it hard to exercise when they’re feeling heartbroken?”

Coach Cathy (CC) and Carmel (CPB) do some girl talking.

CPB: After a break-up or maybe a fight, if you’re feeling depressed, sometimes it’s hard to get out the door to run. We don’t have the energy, the desire. There’s no motivation.

CC: So No Heart’s not alone. You may just wanna chill, stay home, and hide under the covers.

CPB: Some just want to eat or sleep. Do nothing.

CC: Yeah, running, the very thing that gives us the endorphins, that runner’s high, that keeps us from getting depressed most of the time, can be the last thing we wanna do when we’re feeling down.

CPB: You’re probably not sleeping well. Too much or not enough. Either way you feel tired and flat.

CC: Last week we talked about backing off when you’re injured and a broken heart is an injury too. But it’s tricky. Do you back off completely or maybe try to run a little bit.

CPB: Yeah. Sometimes once we get started we feel better. So maybe we just need a nudge. And if that doesn’t work then be patient. We may not be ready, why force it?

CC: Maybe it’s a good time to back off until you have the energy to exercise again. Without feeling guilty.

CPB: When I was younger I had a few runs with tears streaming down my face.

CC: Often running’s a good way to trigger tears. It’s a great physical release. It also helps you find the words for your tears and gain clarity around your sadness. Running can be a powerful healer in that way.

CPB: But depression or a broken heart can sure derail your hard workout or racing plans.

CC: Good point. Take the pressure off; skip the speed session, the hard workout or the race. Allow yourself to be sad.

CPB: I think No Heart would be surprised to see how many others at the road race or the track are also feeling down. Possibly a friend is sick or a loved one just died. But running can be an anti-depressant. And some runners find comfort in that community.

CC: Of women running together?

CPB: Yes. Sometimes that’s all we can do.

CC: Find someone who cares and who’ll listen.

CPB: Yeah, good time for a girls talk…

Any thoughts? Talk to us Girl.

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Coach Cathy (CC) is talking to BB a 41-year-old marathoner and mother of three.

BB: My training’s going nowhere. I’ve just been so down lately. And irritable. I know running would help but I can’t even get out the door. She paused for a moment and then added. I feel fat.

CC: Sounds like PMS. What do you think?

BB: I always hate to admit it, but you’re probably right. So what do I do?

CC: I know it’s hard to get going sometimes but running often helps. All those endorphins, that runners high you used to get.

BB: Yeah and I probably wouldn’t feel so low, so cranky.

CC: And when you’re running you’re sweating, which helps with the bloating and all that water retention. Also you wanna wear an adequate support sports bra. So how’s your diet been lately?

BB: Not good I know. I try but it’s so hard sometimes.

CC: It’s not always true, but studies show that the majority of women with PMS don’t have the best nutrition. And running may deplete certain basic things your body needs. You may just be sweating them away. It’s great if you can get these through your diet but if not maybe take some vitamins. Like B6, magnesium and calcium seem to help and of course iron.

BB: But what do I do to get back running. It just seems overwhelming.

CC: Try the three minute test. Get out the door and start running. For like three minutes. That’s it. Don’t worry about it. You may surprise yourself: that may be the start of a good run. And if not. Ok. Turn around and go home if you realize you just can’t. Try it again tomorrow. You can’t lose.

It’s ok. At least you tried.

Any thoughts? Talk to us Girl.

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