Pace Shame

So I love Brene Brown and read everything by her and really try to take in the lessons on vulnerability and connection.  I struggle with belonging and that struggle means I cling to people, teams, jobs, and such.  But that is a different post, this is really about shame.  One of Brene's bits of wisdom is that if we cannot ask for help without judging ourselves then we cannot help others without judging them. 

As I was running the other day and listening to Nike call out my pace, I began to think about my pace at this time last year.  Of course, I was running like crazy to avoid my life because it sucked to be me.  My pace now is way slow by comparison but my life is so much better than I'll take the slow pace on my runs and in my life.  

Now before the marathon, I was doing my long runs on a 1-mile loop at the local zoo.  I was out there for hours at a time so I would see people come out and run a 1 mile, run 3 miles, run 10.  I just kept my intervals and shared the track.  After my 18 mile run, one of the guys that had been running stopped by to ask about my run.  He was talking about trying really hard to build distance and that he noticed I kept messing with my watch as I ran.  I told him about Galloway running and that I had kept like a 17-minute pace over the whole run.  But I said it in a way that let him know I wasn't happy with my pace.  His response when I think of it now kills me.  He looked down and said I wish I was that fast for just my 5k.  Before thinking, before I even give him a chance to be seen, I had shamed him.  I didn't mean to.  Honestly but I did it anyway.

Keeping your pace.  Keeping up with your pace.  All runners know "their pace."  I can tell you that I usually run around 13min on an indoor track, 14 min on an outdoor track, and 19 on the trails.  I do this while running 30/30 intervals.  I know that for some people looking at these numbers they think I'm so slow.  Other people looking at it go, wow that is way faster than me.  It is just my pace and I use these numbers to help me gauge my run.  Did I push today?  Did I run some recovery miles?  Am I running faster on this surface or slower?  I work hard to not measure myself against other people.  I am not running for anyone but me.  I don't care if I ever run in an elite race, ie Boston Marathon.  I don't want to end a run dying because I push so hard that I don't enjoy the run. 

So I always post my run pace.  Nike makes it super easy and I like that I can go back on Instagram and see my pace back a year ago.  People hide their pace.  Once upon a time, I would have told you that any run that I didn't beat 15 min pace was a bad run.  I don't think that anymore.  If I finished 1 mile at 20 min/miles and I finished with a smile on my face then that was a good run. 

I don't hide my pace because I want everyone to run and go out for a run.  There are so many websites, magazines, dialogue about running that is based on the idea that a runner looks like x and runs x pace.  Fuck all of that shit, if you get off your ass and run 30 seconds then you are a runner.  If all we see online, in print, or on the street/trail/track are "runners" then we, the non-traditional runners, would never leave the shadows.  Part of changing the dialogue is being seen in all aspects of running, not only our distance and sweaty face but our pace. 

I believe in you and if you seeing my big 20 min miles helps you get out there and believe in you then I will keep posting my pace.  If you ever think that you can't do it remember that pace changes based on everything: weather, terrain, mental state.  I challenge you to post your pace.  See your growth or maybe like me, you actually go backward.  No shame either way.  1 mile is 1 mile at 7 minutes, 13 minutes, 21 minutes.  Or in the case of the picture below: a marathon is 26.2 miles whether it takes 4 hours, 6, hours, 8 hours, or 20 hours.  #mypacenoshame

Random Review- #NRC Speed Run setting

I've been using the various incarnations of Nike + Running since 2012.  It has always been fairly easy to use and I like the tracker.  I run with my cellphone to track my runs and normally that works just fine.  Pick my run goal and go.  Pop my phone into my run belt and I don't worry about it again until I'm trying to stop my run.

I love love love the guided runs.  When I was working up to the half-mary distance I started using the guided speed runs and they were great.  The coach tells you when to go, how long you'll be at that pace, usually something motivational during the run, and then when to stop/recover.  Honestly do them; they are great.  The one from Kevin Hart had me laughing out loud as I ran and let me tell you it is hard to laugh in the middle of a speed interval!

Since Sharon over at Run Blog 365 is training for a marathon in March, I decided to try Nike's new training program to be a better athlete.  I'm backing off the miles and just want to feel more fit.  The plan is 9 weeks long and has runs plus cross training workout from the Nike Training Club app too.  I'm still learning to work with the app but so far I've really enjoyed the different workouts.  Now I'm still learning to use the workout plan and I've had some unpleasant surprises too.  Namely, the runs aren't guided workouts.  Because the guided runs are so good, I just figured they would be part of the workout plan but no.

I did a tempo run per my training program and there was zero warm up or speaking by the training program at all.  I hit start and bam I was supposed to just be in a 1-mile tempo run.  Again, the coaches in the guided runs are awesome, why didn't Nike pull them in for this?  So be warned, they expect you just to go for that tempo run.

Today I had a speed run scheduled.  Again, I wasn't too worried.  I had done the guided ones and they were awesome surely this is formatted the same way; nope.  I hit the button expecting a warm-up or quick reminder about the intervals we were running today or at least a quick tutorial on how to do a speed run using the app; nothing, just the timer going.

I looked all over youtube and google for how to actually use the speed run before going out today just to give myself a heads up since the tempo run had been kinda jarring.  I couldn't find anything!  So I'm telling you how it works:

1. You hit start and it starts measuring time and your distance in meters.
2.  It does have the number of intervals you should do at the top left corner of the app (1/6) or (1/4) how ever many you have.
3.  You have to remember the distance you are supposed to go and how long you should be giving yourself to recover.  It is not marked anywhere on the screen for you.
4.  Once you hit the pause button, it will mark 1 interval and then it is timing your recovery but you have to keep an eye on it since it won't tell you to start the next interval.
5.  You hit play and your next interval starts, again it doesn't tell you how far to go, you have to remember and you have to watch the phone/app for the distance.  The distance jumps about ever 10 meters but that changes too.  Sometimes it 10 meters, sometimes its 15 or 12 or 5.  It is pretty random.

If you run with a phone and use a belt, the I don't recommend the speed interval setting.  You have to hold your phone, watch it, and mark your intervals.  I find that stressful.  I run for stress relief not more stress!  If you need a speed workout use the guided runs.  Those are truly wonderful.  I started with Simone Biles and have used it several times.  You start it, put your phone in your belt, and go.  She tells you when to run, recover, stop, and the app marks all of the intervals for you.  I love the Kevin Hart speed run as well.  He's funny and it is a good speed run. 

Well there you have it.  Nike Run Club app is nice overall.  Definitely use the Guided Runs.  Avoid the speed intervals setting unless you have a smartwatch where you can mark your intervals because it is a pain in the ass to use with a cellphone.