Running by Dawn

In Japanese "wa" means harmony and is a huge part of Japan and Japanese culture.  After living in Japan for 4 years and recently visiting again I still soak in the "wa" and wish we could bring it more to the USA where I live now.  In today's life episode we'll discuss "wa" and dive into culture in general.  Having an openness to other cultures and taking the best from many of them has enriched my life and it can yours too.  Come...let's experience "wa" together.

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Girls and women alike have a few extra things to consider when adding running into their lives.  Some of these issues were a little challenging to discuss and I surprised myself as I reflected on some of the intense issues with body changes from girls to women, managing the annoying but very important menstral cycle,  body image and taking care of our bodies, and let's not forget the gap between genders.  This one has a lot.  Buckle up!

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"I don't have time".  I fear these words.  This is one of the biggest reasons given when someone doesn't have regular exercise habits.  To this I say...don't have time?  Make time!  The truth is, we all have the same 24 hours a day and our days either fill up with meaningless who knows what or we take control of our time and make things happen in our lives.  This choice is yours!  Let's learn together about how to make time for running, or anything else that may be important to you that you "don't have time" for.

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Greetings from Japan!  I've been traveling the last couple of weeks and want to share with you a way I've found to make the most of vacations - running of course.  Running tourism is a great way to see the sights whether it be staycation mode or vacation mode.  Come learn all about one of the most enjoyable forms of running I've found, no not hills, speedwork, or even long runs.  You won't find this one on any of your workout plans, but you will find it to be a good way to open your eyes and see the beau...

S.A.D. is a really sad and appropriate acronym for Seasonal Affective Disorder.  S.A.D. has a lot in common with and can turn into depression, but it also has some distinct differences.  Hi, I'm Dawn, and I struggle with S.A.D.  Join me today as we learn more about this mental health issue, things that help, when to be concerned, and much more.  I'm excited to share with you my experience and continue to offer the thought that mental health, like physical health, is something that should be discussed openly and honestly, not secretively and sham...

Mindset, mindset, mindset.  I'm reminded again and again how important mindset is, both in running, and in everything we do.  Recording this episode I came off a pretty hard day and an equally hard week and just talking about having a better mindset put a spring in my step and helped me realize that yet again, "I've got this".  Today's mindset technique is called "Power Statements" something I discovered a couple years ago with my cross-country team . We're done surviving!  It's time to thrive!

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Have you ever run a half-marathon?  I have...quite a few I realized as I was recording.  Some I hold with fond memories, others I've almost forgotten or would be better off having forgotten.  Any way about it, I love this distance.  Join me for half marathon story time, with a climax of what happened when I accompanied my young teenage son on his first half-marathon earlier this month.

(Photo: 1/2 marathon with my son and the runner who shadowed us.)

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Tapering.  That glorious and yet dreaded time when you get to cut the miles, clean up the loose ends, and prepare for race day...by not doing much.  It's a weird thing mentally.  Where in most things in life you cram at the end preparing for our most important races are just the opposite.  Come along and we discuss the critical role that tapering has in giving you the best possible experience on race day.

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Welcome to season 2!  Once a month we'll have life topics.  The rest of the episodes are all about good old running.  Today join me on my journey through my hate (with occasional love) relationship with housework and the things I've learned over the years to make keeping a home manageable, realistic, and yes, sometimes, even enjoyable.  Don't forget to look into some of the great resources we'll discuss in this episode from folks who unlike me are experts in the field.

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Hey everyone, thank you so much for all the support and fun times with season 1.  Season 2 is coming soon, starting Friday February 2nd.  See you then!

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Join my mailing list! Just sent a quick email to dawnpedersonruns@gmail.com with the title "Email List" and I'll add you to my list. Emails feature upcoming episodes, running tips, upcoming coaching services and products, and more...

Find me on Facebook: Dawn Running
Also, check out my blog, Running By Dawn

Music written and recorded by Jeremy Hancock

48 episodes and a great year of running, coaching, and podcasting.  With the holidays over and new goals on the horizon, this episode will be our last for season 1.  Join me today as we review clips from some of the most popular episodes this year and all the lessons I've learned and shared throughout the year.

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Episode 3 was an intro to starting your own running program. Great content.  Poor quality recording with lots of room for improvement.  Here it is!  Episode 3 all cleaned up.  Wondering when the reruns will be done...this is the last one for now.  Listen for new content next week!

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Another flash back episode!  Re-listen to episode 2 or enjoy it for the first time...all cleaned up.  It was interesting to review this while editing and remember from 10 months ago why I love running.  Some of these have changed a bit over the last year and some are the same.  It's amazing how much we can grow as runners and people each year.  This episode also hits on goals and how much running can help with goals both running and non-running.  Sending into 2024 with a Happy New Year!  Thanks for listening in 2023.

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As we end this year, this is my little gift to you.  It's my first episode, and one of the most popular...all cleaned up.  When I started in this podcast in February I knew nothing about editing a podcast, so those first few episodes are a little rough.  Listen again without the awkward pauses, "ums", and my phone buzzing in the background.  Don't have time to listen because of the holidays?  No worries, just skipped this one, and listen for new content coming soon.

This episode highlights who I am, my running history, and why I start...

For me, and I'm sure many others, the marathon is almost unattainable.  Don't get me wrong, I've run marathons, six of them, but it's all been quite a battle and I've come out beaten.  Everything from cramped legs, sick stomach, getting lost on the course, having a bad mindset, weather challenging, and even a little train have kept me from feeling like the marathon was something I could grasp onto.  So...instead of call that good, I've applied the "get back on the bike" mentally and I just keep trying.  This episode is all about the next attempt, marathon #7.  How w...

For myself, my family, kids I coach, and other runners I know...my biggest concern in many ways is safety.  If I go out on a run and don't feel safe that run becomes a stressor instead of a stress relief.  Over the years I've found many ways to increase my safety and to feel safer, even if there is no immediate threat.  Come along as I share these tips today: self-defense, running safely around cars, bikes, and animals, running in the dark, and more.  See ya there...and stay safe out there friends!

The Parable of the...

Well...hello December! It's holiday time of year!  Whether you're celebrating Christmas, Hanukkah, Kwanzaa, Bodhi Day, or just New Years, this is a time for celebration.  With all the celebration comes a lot of feasting, some extra time with others, and hopefully some reflecting and setting goals for the coming year.  My invitation today...don't wait!  Whatever your running goals are for the coming year, start now.  What if you haven't thought about your running goals for next year...or even this year.  Start now!  Don't wait until January 1st...or 15th...or Feb 12th...okay...now it's too late so...

Oh the treadmill!  One of the most controversial topics in running.  Should you use a treadmill?  My answer is "yes" and "no".  Really....it depends.  Let's discuss when a treadmill would be a great choice and other times where it might hinder your progress.  

Also, with holiday season in full swing, please join me with the "Dust off and name your treadmill challenge".  It's as simple as it sounds: Dust off (or more) your treadmill, give it a name to make it more endearing to you, and then...use it.  Don't have one?  Name one at your local gym...

Go ahead and sit back and relax for this one.  I'm not going to tell you to kill yourself with the biggest hill in town, nor hit it hard on the track.  Quite the opposite, let's talk about the important, even vital role of easy running.  If "run" and "easy" don't seem to be anywhere close to compatible in your mind yet, don't worry, we'll talk about that too.  Big sigh of relief...let's begin.

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A life-long running journey is much like a hilly course, plenty of ups and down.  Great peaks and tremendous challenges.  What do you do when you're just not feeling it in your running journey?  Maybe you've met your goal and are having a hard time wanting to keep going after that's completed.  Maybe you're burnt from race after race or hard training session after hard training session.  Or maybe you're just getting started and you haven't yet fell in love with running.  Wherever you may be in your running journey, embrace it!  Let's talk about how to keep falling in love...

What is your local running community like?  Is running a common and happening thing or are you out there putting in the miles feeling...a little bit like the oddball in the town.  I've been in both communities.  Whatever town or city you live in, there are things that you, yes you, can do to improve and contribute to your running community.  Let's dive into some ideas and please come up with your own as well.  I'm excited to link arms with you in building up running communities around the world.

Note: Please excuse the slightly froggy voice...

Have you ever had a race or workout that just went amazing or maybe quite the opposite?  Was there a horrible race or workout experience that comes to mind?  Was it something you did or just plain luck.  Many times in our running we struggle to see the difference and know what we can and cannot control.  Let's dive into this and expand our view on what is in our control and what we need to just let roll off our shoulders.  Ready...set...go!

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Part II of a three part series dedicated to running buddies throughout my life.  Running buddies in my twenties were some of my rocks as friends and helped support me and inspire me in ways that were so critical during those final years of college and all that was beyond.  From the running buddy that was really a racquetball buddy, to the friend who plopped her treadmill in my garage so we could be running buddies on cold dark mornings, I love these people and the ways that they've blessed my life and improved my running.  Here's to you, dea...

Training is a day in and day out kind of experience.  Get out there, put in the miles, go home and go on with your day.  Race day...that's something different.  From preparing for weeks and months to preparing the days before, running the race, and celebrating after, race day is a day that brings a new level of both anxiety and triumph.  Why sign up and step up to the starting line?  Come find out!

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Oh no!  A hill!  Are you running away from hills instead of towards them?  Let's overcome our fear of hills, learn why they are important, how to do them in variety of ways, and start conquering those hills.  Hills are your friends...come find out why!

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Do you get lost driving or know someone who gets lost super easily?  Well...that me!  This translates over to also getting lost while running...oops.  Extra turns can add up quickly when you're on your feet.  But...with a love for adventure and new routes I've learned to compensate for my lack of internal compass with a few tricks and tips.  Come learn these and laugh with (or at) me in some getting lost stories.

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In running book, Running the Edge, author Tim Catalano describes the loving of running or catching the running bug as "seeing blue".  Last year, we used this concept for the Cross-Country team that I coach, as our theme for the season.  It was fun to see their excitement as many of them saw "blue" for the first time.  Come reflect with me on the love of running and some tips if you haven't found that love quite yet.

Other book mentioned in this episode: The Practice

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There's something about "doing" that is one of my greatest teachers.  When the doing involves running with my team, I learn more about myself and them.  There are lots of different styles of coaches throughout Cross-Country, track, and many other sports.  What kind of coach am I?  I'm the coach that runs with my team.  I'll take you on the journey I experiences by doing so and how it helps me in my coaching.  What if you're not a coach?  Come along anyway.  You may find that you also could benefit from "running with the team".

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We often think that if we just work harder, longer, and fight through the pain, we'll improve.  Actually, that's not always the case.  Often this is just a recipe for disaster and what we'd be better off doing is resting.  What?  How is that possible?  We are not machine...we are people and our bodies need rest and recovery.  Come find out the many ways to give your body and mind these much needed breaks, no matter your running level or training focus.

P.S. Please forgive me.  I said episode 29 in the podcast.  This is actually episode...

I've been on a lot of runs, mostly physical, but the most important run I've ever taken, was a run away from suicide.  September is Suicide Prevention month and I'm humbled to share my voice on this most serious and important topic.  Whether you have struggled with depression and/or suicidal thoughts yourself, you have a family member or friend that struggles, or you've lost a loved one to this fight (that likely includes all of us) this episode is for you.  Please share this important message with as many as you can.  We need to be educated.  We need...

I have mostly unkind feeling towards the mundane tasks of life.  Things like: picking up things around the house, weeding the flower beds, doing the dishes, and on and on.  The repetition without seeing much progress about drives me batty.  Do you ever feel that way?  Whether is running, weight-lifting, or cleaning that dare house - all of which we'll discuss in this episode - consistency is the secret weapon to success.  Let's talk about why that is...and how to do it.  See you there!

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Should I make my kids run?  This is an interesting question and one that I've pondered a lot as a parent and also a coach.  In this episode, I'll share points from both these perspective as well as lots of examples that I've seen of when to push and when to ease up.  This episode also applies to really any hobby or interest that you might want your kids to pursue.  I will warn you, I do get on a couple of soapboxes in this episode, but feel this is a valuable message, worth sharing.

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Over the last several years the trend in the health world has been to get in 10,000 steps a day.  Where did this come from?  Why do we do it?  Or should we?  Is it even achievable?  Let's dive into this topic.  Come take a journey along with me through several walks from our time in Japan as well.  See you there!

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I wasn't introduced to track and field, except watching brief events during the Olympic Games over the years, until I was coaching it.  What?!?  We're running, jumping, throwing things, and various combinations of the three?  Okay...if you say so.  There's SO much going on in this sport and at each track meet it's enough to make anyone's head spin.  Join me today as we break down the sport of track and field and learn more about each event.  This is certainly a beginners guide, but fun for all.

Check out my episode about The Sport of Cross...

With so many variations from race to race: crowds, course, weather, and more...it's hard to sometimes gauge if you're training is really helping you get faster or not.  Enter in...timed trials.  Add a large dose on consistency to the mix and it's a lot easier to tell where your current fitness lies.  Today's episode we'll discuss what time trials are and all the details you'll need to add them into your program.

Stopwatches are inexpensive and great to have for this purpose.  You can also find a running watch with a variety of price ranges and...

We all have a dialog going on in our heads, whether we recognize it of not.  This "self-talk" affects us each and every day, including during our running.  In this episode we'll identify different kinds of self talk, learn how to improve our self-talk, and figure out why all this matter anyway.  See you there!

Great lessons shared in this episode from the Better Than Happy Podcast by Jody Moore.

Amazing race detailed in this episode and the lessons we can learn from it.

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Running isn't always the only option, the desired option, or the available option for increasing your fitness.  There are so many great options out there to replace (in the case of injury) or supplement your running.  Today we'll talk about biking, swimming, rowing, and so much more.

Great books with programs that incorporate lots of cross-training: Smart Marathon Training and Run Less Run Faster.

Pedal indoors when the weather's bad with a Bike Trainer (love mine!)

And...triathlon suits so you don't look like the fool that I did: Mens and Womens

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I fell for running long ago, but every once in a while, I still fall for running, and I've got the battle scars to prove it.  In this episode, we'll dive into some of my most epic falls and discuss what we can all do to increase our chances of remaining confidently on our feet instead of on the ground with our noses in the dirt.  Let's go!

From this episode:
Check out these: Yoga balance balls
Get your own: Wobble board

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Do you ever have those times when you learn something new and it brings that feeling of, "Oh no, I know nothing."  This was one of those, not only moments but weeks for me.  The more I study and learn, specifically about running, the more that I find out how limited my knowledge truly is.  Come along with me on a journey of learning and the quest to keep learning and growing, throughout our lives.  "On your mark, get set, go"!

Recommended books:
Good for a Girl
Running for Dummies

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I didn't think coaching was really a possibility for me, but after what felt like going out on a limb, I finally got a job as a High School coach.  Now I've coached Jr. Run Clubs, Summer Running Camps, Middle School Cross Country,  High School Cross-Country and Track, and even a few adults one on one.  I've loved working with each of these groups and today's episode is all about the how and why of coaching these different ages - lots of tips and a few great stories too.

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