Still a Runner
A Blog by Mary Lou HarrisForest Bathing (Shinrin-Yoku)
Have you noticed that recently fitness and health magazines and on-line sources have finally picked up on the concept that spending time outdoors can improve your health and well-being.
They are a little late in coming to the party. Since the 1980’s, the Japanese have been at the forefront of integrating outdoor experiences, particularly those in forest areas, with other health care protocols.
Well, forest bathing has even come to my little corner of the world. I became familiar with a practice called Shinrin-Yoku (or forest bathing) during a presentation offered by our wonderful county park. The Japanese and other eastern cultures have found that integration of forest bathing into health care plans helps with a number of maladies, particularly high blood pressure and other diseases that chase us down as we age.
I find it intriguing that the rest of the world has now caught up with the knowledge that being in the woods can lift your spirits. Most trail runners and hikers have been aware of this. It’s a part of what draws us to the trail.
So, to find out how this more scientific version of a walk in the woods developed I did a bit of reading and wrote an article for Sixty and Me.
Later, I saw an announcement for an opportunity to participate in Shinrin-Yoku at Detweiler Park. Detweiler Park is the perfect setting for Shinrin-Yoku , a location that is bare bones carry-in, carry-out, trails only for pedestrians and an eco-friendly environment.
The session I attended was specifically for seniors (there were other sessions open to families with children and a session for adults not yet in our golden age).
My session was led by the certified forest therapy guide, Suzanne Schiemer, who had done the earlier presentation. She explained the process we would use to experience the forest. We would be proceeding very slowly and observing the forest through all senses.
Let the Forest Saturate Into Your Being
We began by closing our eyes and exploring our location through senses other that sight. What did we hear? Could we taste the forest in the air as we cupped our tongues? What did we smell? We went through this process, rotating, making a quarter turn and repeating the process until we had experienced the differences in our forest environment through our senses by simply slightly turning our bodies. And, to our surprise, our senses did identify differences in smell, sound and taste as our bodies moved ever so slightly.
We began our forest walk after our leader first offered that there are plants in the forest that can be harmful and they generally will tell us so if we pay attention. Her example was the hairy exterior of poison ivy vines. She then issued an invitation to walk very slowly and identify a vine that we are each individually drawn to. The vine that called to me had managed to wind itself into the shape of a dancer.
We stopped along a bridge crossing the brook and took time to each find our comfortable place and quietly contemplate the forest world around us.
After our quiet meditation, we walked another short distance to a forest path. We were asked to each find a tree to become familiar with. Could we feel energy from the tree when touching it? Yes, I was surprised but I could feel it. I will keep this in mind on my next lengthy trail run, maybe take a break leaning against a tree to reinvigorate my body.
Our session ended with a tea ceremony, sharing our experience around a picnic table under a beautiful pine.
This was an intentional slow moving process. During our 2-hour session, we moved less than a half mile.
Each exercise, or invitation, we participated in, I have since emulated prior to picking up my hiking or running pace on the trail. I am finding it a worthwhile, relaxing process.
I would love to hear whether you have experienced anything in the realm of forest bathing or forest therapy? Would you be willing to give it a try?
Garlic Mustard Pull on the Appalachian Trail
If it is Spring in Pennsylvania, you can be sure the invasive garlic mustard plant is showing off its tiny flowers somewhere near your favorite running trail.
Joining a garlic mustard pull on an evening hike was my opportunity to give a bit of volunteer time to benefit the Appalachian Trail. I don’t see myself shoring up stream banks or carrying in lumber to repair bridges and walkways over swampy areas. I do have extensive experience in weed pulling. There is a volunteer job for everyone and this one suits me.
The Invader
The garlic mustard plant found its way to our shores and doesn’t have any plan to leave voluntarily. It rudely spreads itself in the undergrowth of forests and then becomes the dominant plant, muscling out native species. So, if you are looking for a beneficial but lightweight volunteer gig with your local trails, contact their leadership and ask if they are planning a garlic mustard pull. Then, join in.
Based on my experience, here is a preferred method to go about this task:
Place yourself in or near a full bed of garlic mustard so that you can reach several plants without changing position. Then, do a gentle squat (very beneficial mid-hike). Staying in the squat position, with each of the plants within reach, place your fingers around the base of the plant, then pull straight up. The plant gives way easily, especially if your weed pull is scheduled a day or so after a rain.
Keep pulling until your bag (or bags) are full. If you are near a road intersection, bags can go directly into the car trunk of one of the hikers. Then, good-bye garlic mustard.
Bag everything. Any weeded plant left on the ground is likely to reseed.
What’s for Dinner?
I won’t leave you with the impression that any plant is all bad. A fellow hiker informed me that she eats garlic mustard, adding it in her salad. I checked this out on a couple of sites and in seems that with certain precautions, the garlic mustard will provide a bit of zest to your table.
The most thorough site I found regarding eating this plant is the cleverly titled EAT THE INVADERS.
The article includes other edible options for garlic mustard, including preparation methods for a foods from pestos to stews, and even a cocktail.
The author also offers a reasonable list of safety precautions to consider before using the plant. Most are common sense items, but if you plan to forage, I suggest giving their article a read.
Spring offers wonderful opportunities for running the trails and for trying new things. Do you have experience foraging food? Have you participated in a mustard garlic pull or efforts to remove any other invasive species from our forest floors?
Hapalua Half
After a phenomenal Hawaii wedding of two wonderful people (my son and daughter-in-law), a week of relaxation with friends and family, and a fun-filled birthday party for my new granddaughter, it was time to go home.
Well, almost time. Since this is a blog about running, as a mere footnote to all the larger and much more important events during my stay. let’s talk about the Hapalua. (But, if you’re interested in reading my thoughts on becoming a mother-in-law, you can find that over at Sixty and me.)
The day before my departure from the beautiful island of O’ahu, there just happened to be a 1/2 marathon, the Hapalua (translates ‘half’ in Hawaiian).
Minutes before the start of the Hapalua, the Hapalua Chase begins. The Chase pits Team Hawaii, the best runners in Hawaii, with the professional runners who come to Hawaii for the Chase. Team Hawaii got a head start with the pros chasing down the locals. Local runners had handicaps anywhere from six to 24 minutes.
The winner of The Chase was Josphat Tanui from Kenya. Oahu’s Cindy Anderson was the last holdout, being passed within 50 yards from the finish.
The Start
As for those of us not in the elite field, the Hapalua start time was 6 a.m. The weather was pleasant with a 75 degree temperature and a soft wind blowing into our faces.
I was lined up quite far into the back of the pack of nearly 7,500 runners. Dealing with some leg pain over the past few weeks, I decided on an easy pace and to simply enjoy Kapi’olani Park, Waikiki and the view of the beautiful Pacific as I ran.
The Course
The soft breeze as we ran up toward Ala Moana was welcome, even at this early hour. The course, beautiful as it is, was crowded enough that I was at mile six before I felt like I could break out a bit.
I had a couple of good miles before reaching mile 10, where we headed up the steepest hill on Monsarrat Blvd. The climb left us with a nice downhill, then back up again for a shorter climb up Diamondhead Road. As we reached the top, the view over the cliff didn’t disappoint.
The Finish
The finish line awaited, followed by a line of sprinklers set up to cool off returning runners.
The result was a Personal Worst for a half-marathon time, by at least 12 minutes (2:23:10. With that time, surprisingly I placed 2nd in my age group (W70-74). The other pleasant surprise in looking at results was the high number of women – 38 of us – finishing in my age group.
Family joined me at the post-race festivities, where runners lined up for malasadas and shave ice. Waiting for award announcements, we enjoyed the best post-race music I can recall, provided by Mango Season.
With the day still young, we decided on a breakfast of crèpes at a nearby restaurant. More on that wonderful treat in my next blog.
Tell me about your most scenic race. How far have you traveled for a destination race? Did you find a nice running route or a local race when traveling to exciting family events?
Tracking from Afar the Capital 10-Miler – a run for the Arts
Half a world away, I couldn’t help but rise early and watch first for Facebook posts, followed by results. It’s 3:00 a.m. for me, but the Capital 10-Miler runners in Harrisburg, Pennsylvania are off at a 9 a.m. start, following an 8:15 early start for walkers. They come from seven states, ranging in age from 13 to 79 years.
Portions of our existing course are being resurfaced, leaving no choice but to develop an alternative. Race committee members forged out a new course, extending further into the Capital Greenbelt. The alternative course was then shared with local runners in a preview run several weeks before race day. It passed the tough local runner test.
Even with the course changes, the race was a sellout this year, topping off around 620 runners. The alternative course should provide plenty of comfortable space for runners out and back. We’ve limited registration in previous years because of some narrowness to sections of the course. The upside for that course is there are no traffic crossings. In developing a course, there are always pluses and minuses.
For a mid-size race for our area, we have a significant number of competitive runners. Eleven ran the course at under a six-minute pace with Josh Sadlock placing first at 53:26:63. First place female Jenny Yonick finished in 1:05:59. First Masters Clem Aslan finished at 59:33:72 and Billie Jo Hesitant at 1:14:26.
You never know what the Pennsylvania spring whether will throw your way. 2019 brought near perfect temperatures for a 10-miler, 50 degrees at the start with no precipitation. With historic races of wind, sleet and rain in some past years, the kinder temperatures were too kind for some runners who found the warmer temperatures more difficult to deal with.
At its inception nine years ago, I served as founding director for Open Stage of Harrisburg along with other participating arts organizations. I missed the seventh due to a scheduled marathon, but finally ran the race myself in its eighth year. I hope to be back for the 10th. We’ll see if our original course is once again available.
Many runners find the Capital 10-Miler to be their Rite of Spring race, to keep them training through the cold days of winter. Those who were not running were volunteering and supporting friends with photography. I plucked photos for this post from various locations. If you are the photographer, let me know and I will add a credit.
Do you have a spring race you look forward to? Let’s hear about it.
NO AGE LIMITS FOR MARATHON RUNNERS
I still occasionally find myself amazed by the accomplishments of women in my age cohort. A new study recently appeared in my inbox, once again confirming our tenacity.
The Runner Click Study
Researchers at Runner Click have compiled information on the makeup of marathon runners worldwide. They included information from a total of 784 marathons in 39 countries over three years, 2014-2017. Nearly three million runners participated in those marathons.
This survey excluded professional runners and the data gathered from some very young marathoners and others for various reasons. Participants represented 229 nationalities.
Here is my interest in the study: My eyes went immediately to data regarding senior women runners, specifically those 60 years and older.
Looking at the numbers in this study, we senior women runners may be a distinct minority, but by percentage, we are a growing marathon population.
Marathon Background Info
As background, the study has a great deal of other information including which marathons are growing in number and which have slowed growth, where the fastest and slowest averages are found and what parts of the world have the greatest and least marathon participation.
Most people who have run a marathon will tell you that it is a challenge to the body and the spirit, generally requiring several months of training. I will also add that before the 1970s women were not encouraged, and in many cases prohibited, from running the marathon distance.
Now, women marathoners are quite common. The marathons included in this study mark them up at about 34% of all runners.
I’m providing that background to explain my surprise at several numbers and percentages in the report.
The Stunning Stats
Although the largest age groups participating in marathons are 30-39 and 40-49, making up about 60% of all marathoners, those of us 60+ right through age 100 are holding our own and, percentage-wise, are actually growing.
- Researchers measured the growth rate in number of runners participating in 10-year age groups. The highest growth was in the age group of 90-99 years of age, increasing in an overall participation rate of 38.74%.
- While the percentage of participations dropped in most younger age groups, those in age groups (men and women) over 60 years of age had a percentage increase (60-69 – 3.81%, 70-79 – 1.14%, 80-89 – 5.10%, followed by the whopping increase in age group 90-99 – 38.74%.
- Researchers found the following average finish times (rounded to minutes) for women in age groups over age 60: 60-69 – 5 hours, 19 minutes; 70-79 – 6:00 hours; and 80-89 – 6 hours and 44 minutes.
Looking at those times, you may be mentally comparing them to elite runners who have remarkable times of just over 2 hours. Remember, though, that this data was compiled on recreational runners with the elite data eliminated.
Given that the fastest age group, on average, over the 182 marathons included in the study was 4 hours and 42 minutes, the times listed above for women in the 60+ age groups are quite impressive.
When I began distance training for my first marathon at 56, I followed the methods in Jeff Galloway’s book Running until You’re 100. At the time, I took that as an inspirational figure of speech.
Now, it turns out that Jeff was right. Men and women are not just running until they’re 100 but running marathons to that age.
There are times when, as a marathon runner, I have felt as though I am among the very few women my age still pursuing this distance. That apparently is not the case, as older women continue to take on the marathon.
Are you seeing an increase in the number of participants, particularly women, age 60 and over? Are you one of them? Please share your observations.
Beach Dreams on an Icy Day
February is a great teaser. One day, the afternoon brings balmy 50-degree temperatures perfect for a run. The following morning, a layer of ice clogs your doorways and walkways. You hope your yaktrax hold on for your brief stint in the out of doors.
There is nothing to do with February but enjoy the balmy days and dream of beaches on icy days. My beach memories this year are of the beautiful islands of Guadeloupe.
This is not a swimming beach due to the ruggedness of the coastline and an undertow. It is an enchanting beach where I became mesmerized by the ocean. Many visitors and residents take a hike to reach the cross atop the cliff.
If cliff climbing isn’t for you, stop by this lovely swimming beach, Place de Petit-Havre on Grande-Terre. Don’t worry about bringing your beach umbrella. When you emerge from the beach there are ample trees for shade
Anse de la Perle sits in a crescent of the shoreline. A beach for stronger swimmers that is rated by many as the most beautiful beach on Guadeloupe. Orange sand, coconut trees with a few beach bars sprinkled nearby, it’s no surprise this location was chosen for the series Death in Paradise.
If you’re interested in an authentic view of a pirate’s cove, stop at La Rhumérie du Pirate for some creole cuisine, casual outdoor dining and a beautiful view of the cove. Take a surreptitious peak around the side of the deck and you will see lobster pots bobbing in the water and staff preparing fresh seafood.
As I wrap up this post, snowflakes have again returned. So, I will return to my beach dreaming. If this persists I may take you on a future blog tour of our drive across the inland mountains.
Travelers hint: If you’re on the East Coast of the U.S., Norwegian Airlines now has affordable and convenient flights to Pointe-à-Pitre Guadeloupe out of JFK.
What makes a Successful Running Year
I suppose the answer to my title is this: Any year I can run is a successful running year. Whether you have met your goals or whether you had goals at all, the simple act of getting out the door and breaking into a run can constitute success.
That may sound like a low bar to qualify for success, but I will claim it as mine for 2018. There are years when events in life, happy or sad, expected or not, take precedent over any preset running plans for the year.
Having said that, there were a few highlights, like that crazy rainy Boston that made me question my sanity but in the end left me a decent finish place entitling me to this fabulous shirt
So, yes, we will call this a success.
Trying something new in 2018, I ran in a track meet for the first time since 4th Grade. That effort qualified me for the 2019 National Senior Games, and who doesn’t want to go to New Mexico to compete and then do some sightseeing? So, we will put this event in the success category as well.
Then, there was the Sasquatch Adventure Run. It was a fun, scenic run through horse trails, lots of climbs, a few steep downhills and crossing a fast-running stream. What seemed like a minor trip turned out to be a deep cut to my knee resulting in stitches and time off from running for a few weeks.
Into the creek, oblivious to my bleeding knee
Out the other side and up the bank.
I didn’t realize I had an injury until Photographer Clay Shaw, perched on the creek bank said to me “Did you fall? You’re bleeding.” With only a mile or so to go to the finish, I simply kept running.
This I would not call a success as much as a wakeup call. My success has been running and hiking trails over the last 20 years and never needing stitches until this event.
So what’s up for 2019? In my seventies I’m not anticipating any great breakthrough moments. But maybe I will find some fresh territory to run or some races I haven’t yet experienced. Any suggestions?
