The Long Run

Runner's World: Ask Me Anything - Question from a Winter Olympic Coach!

The "Ask Me Anything" just closed, but I couldn't let this week pass without re-posting the "grilling" from my good friend Vegard Bitnes, Olympic Silver Medalist Biathlon coach from Sochi! 

Thanks to everyone who wrote in. If you think of any questions that you wish you had asked, you can write in: shannonrowburyUSA@gmail.com

Question from VegardB: 

Hi Shannon.
Greate to see that you are awnseering everything. So, lets us give it a shoot….
Many people find it difficult to make out what they are good for when it really matters.
In competition, when to make a speech, during exams and interview many people fall out completely.
Do you feel that you are a person “fixing” that, or not? Do you do any preperation before every competition to hadle that, or not?
in outher words, Is it possible to train oneself to control your nerves so that you get out what you are good for?
Every journey have a entry point, where is yours?
What is the difference between a dream and a gold in your eyes? And what do you spesific do to reach your gold? How do you work with goldsetting?
Sometimes people have dificulties to keep focus before/during/after race, people freeaking out/angy/say there frustration in media and so on..This means that it is not just a way to respond to a situation, everything depends on your truths.
In order to think positively when you feel you have reason to think negatively, you must learn to change “discs.”
When you don't get what you want (your gold), how do you think, what do you do?
Really looking forward to see your awnseers Shannon. 

My response:

Thanks for the grilling Vegard...  

I am a huge believer in practice and preparation. I take a detailed approach to my physical training and I have tried to do the same mentally. I treat each practice session as a dress rehearsal for races, and in each race, I set a goal beforehand that I can review afterward. I try to create this systematic approach so that I can learn and improve from each experience. I've been fortunate in my life to have some great coaches (mental and physical) to teach me these principles, and I have tried to make them a consistent part of my training. 

In terms of nervousness, I definitely experience that, sometimes more than others, but I have learned how to keep things in perspective and I have lived through enough disappointment and hard times to know that they truly will not kill me, but only make me stronger. I enjoy a challenge and I see every setback as a way to learn about myself, my weaknesses, and what makes me tick. I also have learned the importance of finding a close and supportive team to rely on (coaches, teammates, family or friends) and otherwise keeping the circle small. I minimize my social media consumption, so that the thoughts and projections of others don't distract me from my own truths. 

Not exactly sure what you mean by "entry point", but when I think about my journey as an athlete, it has always been guided by my desire to be the best possible at my given undertaking. I loved dance and I love running, but what I love more is the challenge of trying to be the best at something and the process of figuring out how to make that possible. 

Runner's World: Ask Me Anything - Day 2 & 3

20 questions and counting! Thanks to everyone who has written in so far. It's been so great to have an opportunity to interact with the running community and to share my thoughts/experiences. 

As I mentioned before, I am going to repost some of my favorite questions here. If you want to "Ask Me Anything," I'll be available for questions through Friday at the following link: 

http://community.runnersworld.com/topic/ask-me-anything-shannon-rowbury-2x-olympic-finalist-andamp-world-bronze-medalist?page=1

 

Question from kindleguy:

"Thanks for stopping by here Shannon.

Is there any daily exercise routine that you'd suggest to those of us who are recreational runners? More to keep the muscles supple etc?"

My response: 

I really recommend setting up a good plyo routine for yourself and making it a part of your daily post-run or post-workout routine. I really like having this stuff on paper (or iPhone notepad), so I can have a seamless transition when I am done with my aerobic training. I also keep a yoga mat, med ball and stretching supplies in my car so I can do these exercises wherever I did my run. I have found that the longer I wait post-run to do my exercises, not only do they become less beneficial, but I am also much less likely do them.  

So, maybe something like this. It should only take 10:00  to do and over time it will make a huge difference: 

1) Walking stretches x4-5 each leg (leg cradle, quad stretch, forward walking lunge, side lunge, inchworm)

2) Lying down stretches x5-7 (crossover leg swings first on your belly then on your back, legs in the air for forward and sideways scissors)

3) Abs 3:00-5:00 (set your watch timer to 30 sec and switch exercises every time it beeps)

4) Take the last few minutes to work on any weaknesses. If you've ever had a PT or coach tell you that you need some extra work on something, take the time now to do it. 

Hope this helps. 

 

Question from gottarun96: 

"Have you ever had menstrual irregularities? I started running when I was 10 and I am now 18.  I haven't started my period yet."

My response: This is a tough topic but one that is important to discuss since it's a problem that has become very common amongst young female runners. I did have a year-long period of amenorrhea my Freshman year in college. I worked very hard to get to the source of the problem rather than apply a band-aid and call it fixed.

Part of the issue for me was the increased training load and the stress of college classes. I also found that I had low iron, so I worked to improve my ferritin levels. Lastly, I met with a nutritionist and made sure that my diet was balanced. My weight had stayed the same and I ate what I thought were good meals, but I was eating cafeteria food selected by myself and the nutritionist helped me to make sure I was getting enough healthy fats and proteins into my diet.

I resisted taking birth control not only because it disagreed with my body, but more importantly because if something was so out of balance that it prevented my periods, then I wanted to know that information so I could address the problem/imbalance. I have found that when one thing in the body is off, whether it is mechanical or physiological, it can disrupt the whole system and lead to greater problems. I think the most important thing for you or anyone suffering from amenorrhea is to find a doctor, coach, nutritionist, etc. whom you trust and work with them to help get your body achieve a happy balance. 

Runner's World: Ask Me Anything - Day 1

The first day is done on the Runner's World: Ask Me Anything Forum! I have already had some impressive questions that really got my brain workings and found me thinking about our sport at large. 

To see all the posts, check this link: http://community.runnersworld.com/topic/ask-me-anything-shannon-rowbury-2x-olympic-finalist-andamp-world-bronze-medalist?reply=78563467582055622#78563467582055622

I thought I would use my blog to re-post some of my favorite questions. I'll start with the first responer to the "Ask Me Anything" call for questions. If you think of anything else you would like me to answer, feel free to post here or on the Runner's World Forum! 

Posted by wcrunner: 

"Shannon, welcome to the world of recreational runners. As both a world class runner and someone committed to promoting health and fitness, do you see any conflict between the growing practice of handing out finishers medals and participation awards with encouraging the excellence needed to compete at the highest levels? Secondly, what effect do you think the growth in road running, especially in the half marathon and marathon, is having on track and field as I see more young runners on the roads rather than running for their school teams?"

Response to wcrunner: 

"In a world where obesity is endemic and physical education is disappearing from schools, anything that gets people out the door has my support. While I wish that professional running would receive better coverage and support within the United States, I have hope that the growing participation in the sport at large might help raise interest and awareness about running at all levels. It's amazing what something like a participant medal (or a Tiffany's necklace a la Nike Women's Marathon) will do to motivate a person, especially someone who maybe never had a chance to participate in sports before. Setting your mind to something like a marathon, preparing for and then finishing something that monumental is quite an accomplishment, and I think it's great for participants to have something with which to remember that. 

As for youth runners, I think the most important thing is that they are training appropriately for their age. I am seeing more and more youth runners undertaking training loads that are harmful to their growing bodies. While these boys and girls are still growing into men and women, I think their coaches need to make sure they are teaching the fundamentals of healthy training to help their athletes establish habits that will hopefully last a lifetime. If these youth prefer road racing over track, that's fine. I am more concerned with making sure they make it to adulthood still running and don't succumb to career ending injuries before their time."

Des Moines in review, with travel tips

Well, unfortunately my races weren't quite what I was expecting last week. I guess my strength and endurance training have left me a little less explosive than I thought. I learned some things about my current fitness and I am now looking forward to starting my 1500m training in preparation for the USATF Championships.

All that being said, one very positive thing about my week in Des Moines is that it gave me a chance to get to know the place. This was my second trip to the city and really my first chance to explore the area around where I was staying, which was the Downtown Marriott. I didn't really venture out of downtown, but that was fine because I found everything I needed right there.

Below is a list of some of my Des Moines highlights, for those of you who will be travelling there in the foreseeable future. Hopefully June. :)

Running: Gray's Lake and Bike Paths

Since running is the reason I go to Des Moines, running trails are top on my priority list. Fortunately it looks like Des Moines has really been focusing on improving it's trail system. I'm sad to say that all these paths are paved, but at least it's something. From downtown, you can access the trails from a variety of places, so I attached a link to help you find your best point of entry.

 

Groceries: Gateway Market

Downtown doesn't really offer much in terms of markets, but this grocery store just North-West of the city center had everything that I was looking for. It's packed with healthy foods and it has a nice little produce and prepared food section too. The prices seemed a little high, but I guess your paying for the convenience (I was able to walk there) and the healthy selection, which I was willing to do. There is also a cafe attached to the grocery, so you can always grab a meal before you start your shopping.

 

Dinner: Centro

There are actually a lot of good restaurants in the downtown area, but if I had to pick my favorite, it would be Centro. I have eaten at this restaurant a few times and I have always liked my meal. What have I tried, you might ask? This last trip I had salmon with potatoes and veggies one night and a veggie burger the other. Both with salads, and all with "Yum!"

 

Recommendations from you?

I'm still looking for a great breakfast/brunch place. Preferably one with yummy egg-white omelettes, pretty please. I would also love to find a coffee shop (that isn't Starbucks), that has delicious espresso. So...if YOU have any recommendations, let me know!

 

 

 

Imagining More Newsletter

Imagining More Spring Newsletter

Plane Travel Protocol

I have written once before about ways to minimize the negative effects of travel. That post included tips about “Dealing with the Plane,” “Minimizing Jet Lag,” and “Finding a Track or Trails.” To see that post, check out the link from my blog: Travel Tips from the Road

Since I made that post almost 3 years ago now (yikes...where does time go!) and since I am currently en route to Mexico for 7 weeks of altitude training, I thought I would add some more tips from my time on the road. Well, more specifically, my time on the plane.

Last summer, as I was preparing to leave for London, I talked with my strength coach Colin Peuse (who coaches at my old high school SHCP), about what exercises I could do on the plane to reduce the stiffness and fatigue associated with a 11 hour flight and an 8 hour time change. I had been inspired in Daegu the previous summer when I heard Trey Hardee talking about the theraband routine he had done on the plane ride to the World Championships! So, after brainstorming a little and making a list off all the possible exercises that Colin recommended, I came up with the following “Plane Ride Protocol.” I suggest getting up, walking around, and doing the routine every 2 hours. That means any flight over that length is a candidate.  

What you need:
-Pillow
-Theraband Loop (I use the loop, but you can also just use a straight theraband and tie it)

Warning:
Walking around with a theraband or trying to lay down on a plane might be difficult. I was able to manage my exercises rather discreetly, although my seat partner gave me some sideways glances. But, if you hide in the back and warn the flight attendant, you might be able to get away with it. If not, then just skip exercises 6-9.

Plane Ride Protocol (every 2 hours):
1) Grab knee for ankle rotation: Clockwise, Counterclockwise, Point & Flex x10  
2) Standing Elbow clamshell x15
3) Pillow squeeze w/ knees 2x15
4) Standing arm circles x15
5) 3 way ankle mobility --If you don’t know, watch this video. It’s hard to tell, but he is moving his knee 3 ways, over his big toe, down the center, and over his pinky toe.
Link: http://youtu.be/FLNDZ2FcMes
6) Lunge stretch, to open up the hip flexors. Reach up towards the ceiling to also stretch the abdominal area.
7) Glute bridges x15 --This requires you to lay down, but if you can’t just squeeze your butt cheeks :)
8) Blue Band: elbows at side, pinch shoulders together & move hands out to stretch the band
9) Blue Band: Put band around knees and move knees outward
Blue Band Walks: Forward, Backward, Lateral (lt & rt)

Safe travels!

Family camping trip in Yosemite

This past weekend, I had the joy of spending a few days in Yosemite with my family. Since it looked like rain, my parents rented an RV and took Pablo and me on a long overdue camping adventure. Listening to Johnny Cash on Pandora, we took Interstate 580 and headed towards Yosemite National Park. If you like to camp, climb, run, hike or bike you have to go to this place, it is simply beautiful and perfect for any outdoor activity. 

Although we camped for only 3 days and it was raining for most of the trip, the moment we returned to San Francisco we wished we were back in Yosemite. It was just that fun!

Below are some from the pictures from the trip:

Nice colors across the valley to Bridalveil Falls.

We made some friends on the run.

Can you ask for more? Runner’s World cover picture… maybe?

During our long run around Mirror Lake.

Lower Yosemite Falls.

How convenient, prefect ice bath after my tempo run. Brrrrr


Pablo was trying to make an earthquake in Mexico.

Pablo would not leave his new bike alone.

Filling my Hammer water bottles from lower Yosemite Falls. Must stay hydrated. :)

On our last day we biked for almost 3 hours. It was really fun!

Film premiere: Tickets on sale for The Athlete at Balboa Theater Nov 19

There are only a couple more weeks until the SF film premiere of Atletu (The Athlete), the inspiring true story, told for the first time, of Abebe Bikila.

 

View trailer: www.FilmFestivalFlix.com/film/the-athlete/

Ababe Bikila was an Eithiopian barefoot runner who became the first person ever to win consecutive Olympic Marathon Gold (1960 & 1964). But this is not only a story of success. After Bikila was paralyzed in a car accident, he went on to become an archer in the paraolympics and a dog-sledder in Norway. The Athlete teaches us about the power of perserverence and the strength of the human heart.

To join us BUY TICKETS for The Athlete

Cost: $10 (special pricing available for large groups)

Promo Code: KARNOKIDS for $2-Off.

A portion of proceeds for the evening will benefit Karno Kids, an organization focused on improving the health and wellness of our youth.

By attending, not only will you get to see a great film but you'll also get to hang out with some local running celebrities like Dean Karnazes, David Torrence, Alysia Johnson and me!

When:   Monday November 19
Where:  Balboa Theatre; 3630 Balboa St, San Francisco
What:    7:00-7:30       Red Carpet Arrival                                           
               7:30–10:00    Feature program including short film contest winner, screening of feature film The Athlete, Q & A with the co-writer/director/producer and star of the film Rasselas Lake

___________________________________________
About Film Festival Flix (FFF):  Film Festival Flix is a monthly film series bringing award-winning and audience favorite films and unique one-night only experiences to venues across the country. The monthly series is currently in Los Angeles, Miami, New Orleans, Dubuque, Denver, Salt Lake City and San Francisco. Red carpet photo opportunities, an interview with the filmmakers, and a ticket holder reception make for an unforgettable night for audiences, filmmakers, neighboring businesses, press and media. Following the screening, all films are available for download at www.filmfestivalflix.com .
 
Sponsorship Opportunities:  There are a limited number of local sponsorship opportunities including logo display on film posters, collateral material, and red carpet ‘step and repeat’ photo location as well as a presence/table display at the event itself. Contact Melina Jampolis @ 415.577.0439 or drmelina@hotmail.com for more information.

Ready for sale: Samovar Tea Athlete's Set by Shannon Rowbury

I'm excited to announce that the Athlete's Tea Set I have been designing with Samovar owner Jesse Jacobs is ready for sale. It features my three favorite teas, along with a description of how I use them for my daily training.

Here is the link to order them: Samovar Athlete's Set by Shannon Rowbury

Even better news...not only will you be boosting your training, but you will also be supporting a great cause. 5% of sales will go towards my new non-profit Imagining More!

Brew. Sip. Enjoy!

 

 

 

Exciting new partnerships: Ike's Place & Samovar Tea

In addition to eating my way through San Francisco during my off time (Coach Cook, don't read that part), I have also had the honor of partnering with a two great local companies.

Ike's Place: The Shannon Rowbury Sandwich

As I mentioned in my last post, I had a great meeting with Ike (of Ike's Place) a couple weeks ago. After a 3 hour chat, we came up with a recipe for the Shannon Rowbury Sandwich! Here's what's going to be on it: Teriyaki Salmon Burger, Wasabi, Provolone, Lettuce/Tomato on a Mariposa Bakery Gluten Free Bun. Sound good? Let me know.

Why salmon, you might ask? Well...it's my prerace dinner before pretty much every race, so I had to pay it homage for all the times it's helped to get me across the finish line!

Caveat: Not all of Ike's 11 locations carry salmon burgers (yet), but the Halal chicken version is delicious too. And if the Shannon sounds good to you, be sure to ask for it! Fingers crossed for a new fan favorite!

Samovar Tea Lounge: Shannon Rowbury Athlete Pack of Teas

You've all heard of prerace coffee and most runners know of the Kenyan obcession with Chai Tea, but not enough athletes appreciate the versitility of tea. Since before I can remember I have watched my grandma "Nonie" make her Earl Gray with Half and Half once an hour at home. But I never truly appreciated all the amazing abilites of tea until I had the chance to do a tea tasting with Jesse Jacobs, the owner of Samovar Tea. He explained how to brew tea properly, why good water was important, and what differentiates white from green from black from herbal.

The Shannon Rowbury Athlete Pack of teas will be in stores soon. It will feature a black tea, green tea, and an herbal blend, accompanied by a description of how I use each tea as part of my daily training. There will also be an autograph card, signed by me, in each pack.

Not only will the Athlete Pack be an asset to your daily training, but you will also be supporting a great cause! A percentage of proceeds for every Athlete Pack sold will go towards my new Non-Profit "Imagining More!" So drink up!