Taking Time Off Between Seasons

Now that my cross country season is officially over, I have a few months until track season will begin. What do I do during this time in between? Other than go absolutely crazy, I take some time off. According to this article from Runner's World, some well-timed layoffs from running are needed. 

Runners will always have different opinions about how long you should take time off from running in between seasons. Some people opt for two weeks, some two days. It all really depends on your body and what you know will help it rather than hurt it. For me personally, I'm a very injury prone runner. If I take too long off from running my body goes into a kind of hibernation mode and becomes especially vulnerable to injury. I've learned the best method of time off for me is about two weeks of running every other day. Nothing crazy, maybe 2 or 3 miles a day, at a nice slow pace. This gives my body enough time to recover from the season but also doesn't set me back into the injury zone. 

When the two weeks are up, I get back to it. I slowly build my mileage back up, because again, I'm injury prone. I can't go blast a 50 mile week after a 10 mile week. Some people can do that and God bless 'em, but I am unfortunately not part of that percentage. 

For the rest of the semester, I can almost become a normal student! I no longer have to be at practice at 6:00 a.m., which means I can stay up a little bit later than usual to focus on some schoolwork. This also allows me to go for more evening runs, which I absolutely love doing in December around Tampa because everyone's Christmas lights are up. 

I'm excited because for the first time in a few years, I'm not injured during my off season which means I can actually train! I'm looking forward to putting in work over the next few months and getting ready for my final track season. 

My Team Is My Family

To those people who do not run cross country, they may wonder how it can possibly be a team sport. One person wins the race and that's it. To those of us that run cross country, we know it is way more than that.

I like the way this blog post by a University of Cincinnati runner explains it: you never know what your team will be like before you meet them, but they end up being your second family. I couldn't agree more with this. All of my best friends are people I met through running, whether in high school or college. 

It makes sense, of course. I think about the countless hours I spend with my team and it almost seems inevitable that we all grow so close. We all go through everything together, every workout, race, bus ride, meeting, everything. Everyone understands because we all go through the same things. It's a bond that forms.

 I've always said that runners are the most genuine people, and that contributes as well to forming those tight-knit friendships. To be a runner, you have to be dedicated. My coach always says you can't fake distance running. I definitely think that transfers over to other aspects of life as well. I know when I meet a new teammate, or even just a fellow runner, they are a dedicated individual who doesn't slack off. 

I could go deeper into analyzing the relationships runners form, but what it really comes down to is that running has brought me together with some amazing people. I'm blessed that we all decided to pursue cross country, and that it has brought us together and formed friendship and family that will continue far beyond our running careers. 

Preparing for Post-Grad Life

For a good chunk of my life, I've identified as a runner. It's not what I've done but it's who I've become; I am a runner. And as long as I've been a student and a runner, I was...wait for it...a student athlete. For 8 years of my life that was how I was classified. Going with the old school stereotypes, I am considered a jock. 

I graduate from college in May and for the first time in my life, I won't be a student and I won't be an athlete, two very critical parts of my current identity. Although I've known that inevitable day will come, as it draws closer I can't help but get anxious thinking about being stripped of my identity. An article on ESPN states that of the roughly 460,000 athletes in the NCAA, fewer than 2 percent will go pro. "The other 98 percent are left to their own devices to figure out what is next, which can be a daunting reality for athletes who have spent their entire lives operating within a very regimented schedule dedicated to their sport." 

Daunting it is. After years of saying, "I'm a runner", "'I'm an athlete", and placing my sport and my schoolwork on the top of my priorities, that will all shift come May. Of course I will continue to run, but it will be at my own leisure. While in school I was able to miss class for athletics, that will not be the case at a big girl job where I'll just say to my boss, "Hey sorry can't make into work Friday, I have a race." 

It may sound like I'm being whiny, and I just need to suck it up and deal with being a normal person. But it's not the same as throwing away an article of clothing because of a hole or a stain. It's closing a very important, detailed chapter of my life that I put all my time and energy into for 8 years. So, as much as I'd love to go on to be a part of that 2 percent and become a professional runner, instead I'll enjoy my last few months of being Kayla, the student athlete. I'm not quite ready to meet normal adult Kayla yet. 

Bidding Cross Country Farewell

If we're getting technical, my first cross country race ever was when I was 12 years old. It was a modified middle school race that was a little over a mile, and I'm pretty sure I had to walk at one point. My first real, legit cross country race was 7 years ago in my freshman year of high school. That's when this journey really began. 

For years I've always said I hated cross country. Track was my preferred sport, but cross country was the base. There was no written rule but it was just an understanding that if you were a runner, you did both. 

What I didn't expect was to fall so deeply in love with cross country. It's a sport that is so much more than just a race through some grass. It's long runs on Sundays, it's mile repeats on an open field, it's hill workouts on some back roads. And it's also pasta parties with your entire team, it's speeches your coach gives you for endless hours, it's bus rides to meets across the state.

Cross country is about strategy. Analyzing every mile and every thousand split you're supposed to hit. Knowing exactly who your competition is and where they will finish. Sprinting down the finishing stretch because your team needs those two points, those two bodies in front of you.

Cross country is about hard work. Dedicating your entire summer to long, steamy runs. Waking up every morning to run before the sun. Sticking out a hard workout even though your legs are bricks that weight a thousand pounds. 

Cross country is about heart. Fighting for every single second from when the gun goes off to when you cross the finish line. Crying tears of joy when you run a personal best time. Screaming until you don't have a voice while cheering for your teammates. 

Yesterday, I ran my last cross country race ever. Yesterday, I said goodbye to all of this. Goodbye to the sport that has broken my heart, but also given me everything. Goodbye cross country, time for track. 

Running Recovery

In one of my previous posts about bouncing back from injury, I briefly covered a few things that a runner should do to avoid injury. Although it's super important to do things like stretch, ice, and foam roll to prevent injury, it's also just straight up important. After a race or a tough workout, it's important to focus on recovery so your body keeps on keepin' on and your training is nothing but smooth sailing. A common mistake runners make is thinking that once their run is over and their shoes are off, they're done for the day. Recovery is a key part of training and starts the second your run stops. Here's some keys to recovery after a tough workout or run:

• Eat something ASAP - No, this doesn't mean go treat yourself to a McDonald's McGriddle. After a run, it is key to get some food or other fuel in your stomach within 30 minutes. Whether it's something light like a smoothie, or a hearty egg omelette with the works, fuel is crucial to recovery! 
• Stretch - This one should be a no brainer. Stretching immediately after you run is important because that's when your muscles are warm and loose. Even if you do a couple stretches for 20 seconds each, it'll keep those muscles from getting tight.
• Hydrate - Nearly everyone downs some water after a nice long run or workout. But that should continue into the day, well after your run is over. Focus on drinking water even when you don't feel thirsty, because that will ensure you're staying hydrated

There are plenty of other ways to recover, but these three are the most basic, and in my opinion the easiest to do. Doing these things will ensure you body is good to go and ready for the next day of running. 

Women Should Not Be Scared To Run

When I first came to Tampa three years ago, it was definitely an adjustment to run in a city rather than my suburban hometown. Stopping for lights, yielding to other pedestrians, and lots of cement were things I eventually got used to. One thing I still haven't gotten used to and will never allow myself to get comfortable with is the sexual harassment. 

Some instances it's a creepy, "Hey baby". Other times it's whistling. Occasionally it's a car slowly following you. A lot of the time, it's eyes roaming up and down your body while you have no choice but to run by and pretend you don't feel violated. 

Earlier this week as my coach was sending me and my teammates out for an easy run, he warned us to be cautious because there were reports of a man on a bike who's been groping female runners. This made my teammates and I uneasy. Tampa is an active city, there's lots of people on bicycles. For the entirety of that run, we all tensed up every single time a bike sped by us. That man may not have even left his house that day, yet every female runner was on high alert.

I went through a period my sophomore year where my goal for every single run I went on was to call out the creepy guys who would stare at me as I ran by them. My hope was that calling them out would somehow deter them from ever doing it again, and make them feel guilty for being pervy instead of making me feel guilty for running in a sports bra. But then I read cases of women getting attacked while running and I became fearful; god forbid I trigger the wrong person and end up in a life threatening situation. I now bite my tongue when I get creepy comments and remind myself it's better to be safe than sorry. 

But that's the problem. I should never feel unsafe. I shouldn't have to plan my runs in populated areas, during only daylight. My male teammates can decide to run at 9:00 p.m. by themselves, but for me that would be out of the question. My heart shouldn't leap into my throat when I approach a man while running and see him eyeing me up and down. My coach shouldn't have to tell me, "You really shouldn't run by yourself". 

Running is something that brings me comfort and solace. It clears my head, allowing me to sort of my life problems. When I run, I want to escape, not worry about having to escape. 

The Great Bun Hugger Debate

News recently broke in the running community that a mother was trying to ban bun huggers from high school running in New York. 'Karen from Sayville', as she has become known, felt the uniform her daughter was racing cross country in was too revealing and wants to ban them from being an option. 

To those of you who are unaware, a common uniform bottom for runners are "bun huggers", also known as running briefs or "runderwear". They closely resemble bathing suit bottoms. Here is a picture of me wearing said bun huggers during a race from my freshman year to give you a visual.

When I first read about Karen from Sayville trying to ban the bun huggers, I was outraged. I thought, 'This woman has no idea what she's talking about'. Bun huggers were not designed to be revealing or sexy, they were designed for running! Speed, aerodynamic, minimalist. It follows the common running ideology of "less is more". When seconds matter in races, you want to be carrying as little weight on your body as possible. It's the same reason runners race in thin singlets and feather-light shoes. Take a look at any professional running event, and you'll see nearly every woman racing in the briefs. 

I'll admit, when my 14-year-old self first saw the bun huggers, I was shocked. "But they're like bathing suit bottoms!" I thought. Once I put them on and raced in them, my thinking quickly changed. I realized bun huggers were comfortable, surprisingly modest, and greatly reduced chafing between my legs. I never felt exposed, objectified, or sexualized. When I put my bun huggers on 7 years later, I feel powerful. I feel ready to race. 

I understand not every woman feels comfortable in the briefs, especially at the high school level when they're young and just getting the hang of running. Instead of banning them, however, the choice should simply be up to them! I have teammates that love the bun huggers and others that prefer spandex shorts. Whatever the bottom, it should be the choice of the runner, NOT Karen from Sayville. I will keep racing in my bun huggers, thank you very much.  

The Most Important Fuel For Runners: Sleep

One major stereotype about college students is that they do not get enough sleep. Being a college athlete, that proves to be especially true. My cross country practice is every morning at 6:00 a.m. which means my alarm wakes me up at 5:40 sharp. Going straight from practice to class or work leaves little time for naps or even just a moment to relax. Getting up and running so early every morning, I have to ensure that I'm always getting a good amount of sleep. An article from Competitor.com states, "As an athlete, getting enough sleep is as important as your food and exercise choices." 

At least five times a week I'm waking up before the crack of dawn, so I have to make sure I'm getting to bed early. Every night of sleep is recharging your body, and it's important as an athlete and a student. I have to make sure I'm well rested so my body performs its best at practice and my mind stays focused during class. If I do have time during the day, I'll try to squeeze in a power nap to keep my body going and ensure I don't get too sluggish. 

While many college students choose to stay up late studying or go out on weekends, I find myself in bed by 10:30 every night. I may miss a party now and then, but it's worth it when I wake up well-rested and ready to go. 

Bouncing Back From Injury

Nearly every runner of any ability level has experience the dreaded 'i' word: injury. Whether you're a newbie runner with some shin splints or a collegiate athlete with a stress fracture, being hurt is still a huge bummer. I myself am no stranger to being hurt, and have fought my way through many injuries. College was when I really became injury prone, and I think it was a combination of a few things, but the biggest one being that I've been running at a high intensity for a LONG time now. My body has been taking a beating essentially for eight years, so I realized just how important it is to constantly be taking care of your body and always listening to it. When that dreaded day comes and you are sidelined from running for a bit, here's some advice I have.

• Do rehab, physical therapy, or RICE - To fix the problem, you have to get to the root of it. This means treating the injury directly and putting all of your focus into getting healthy. If you see a physical therapist for the injury, they will give you some exercises to not only heal but also get stronger so it doesn't happen again! If it's something pretty common like shin splints, follow the advice of RICE - rest, ice, compression, elevation. 
• Cross train - There's a good chance you'll be taking some time off of running, and to prevent yourself from completely losing your fitness it's important to cross train! Whether it's swimming, biking, aqua jogging, or others, find something that won't worsen your injury and stick to it. 
• Take care of your body - Often times, an injury happens when your body is vulnerable or you're not properly taking care of it. Make sure you're getting enough sleep, stretch and foam roll, drink plenty of water, and try to eat a balanced diet. Most of all, do not ignore little aches and pains, those are usually what turn into a bigger problem! 

There's nothing I hate more than having to stand on the sidelines and watch my teammates instead of being there next to them. I know if I want to minimize my time off while injured, I have to do everything mentioned above. Injury may be inevitable, but it does not have to be indefinite. 

Hello, I'm Kay!

Hello, Internet! As you can tell by my blog name, I'm Kay. As you can or can not tell by my blog name, I'm a collegiate runner. I'm currently a senior at the University of Tampa where I run cross country and track. I started running seriously when I was 14 years old and never looked back. I plan on using this blog to talk about the fun (and stress) filled life that being a college runner entails. 

To give everyone a better idea of who I am, here's some fun facts about me, both running and non running!

• I'm a communication major with a minor in sport management
• I race any distance from 400m to 6k, although I prefer the 1500m
• My pre-race meal is always two chocolate rice cakes with peanut butter
• I came to UT for the weather and cross country/track
• I also enjoy hiking, hammocking and watching Netflix 

Generally I hate every picture ever taken of me mid-race, but I will share this one because it's one of my few favorites. 

It's from this past April when I ran the 1500m at the University of Florida. Bonus fact: I forgot my uniform and had to wear my roommate's after she ran the 3000m in 100 degree heat. It made for a funny story later.