...some thoughts on intervals, speed, and calling yourself a runner.

…and I’m gonna start with that last part first.  

If you are reading this, and you are going out to run, at any pace, for any length of time, any distance, you ARE a runner.  That is all. 

If anyone tells you you’re not a runner because you don’t run fast enough, or because you take walk breaks, or because you haven’t run a race or whatever, just smile.  No need to argue, because there really will be no winning with someone in that mindset.  The good news is, their mindset doesn’t matter.  YOURS DOES! 

And if you are out there running, in any way, shape or form, 

YOU ARE A RUNNER! 

CONGRATULATIONS!! 

…about running intervals.   If you’re new here, this is basically just inserting planned walk breaks during your run.  This is where some people will tell you that you aren’t “really” running if you’re taking walk breaks.  Ignore them. (see above)  The fact is, there are a LOT of very real benefits of interval training vs. steady state training.  Interval training (of any kind) refers to alternating between high intensity and low intensity activity.   Google “benefits of interval training” and you’ll find pages of articles on the subject that will tell you about how interval training is more efficient, burns more fat, boosts your metabolism, etc.  PLUS, the effects of interval training linger long after your workout, even more than a high intensity steady state workout.   For runners, a huge benefit is that you can avoid injury, progress in distance and speed at YOUR own pace, and you can literally run just about any distance if you can train yourself to run intervals! 

I usually suggest you start out running for a brief interval, followed by a longer walking interval, either using a timer and running for 1 minute, walking for 2 or 3 minutes, OR using music, run for the first verse of a song, then walking for the rest of a song.  You can find the whole explanation here. 

After you do that for at least one week (3 days of running), you may feel like you want to increase your running intervals.  AWESOME!!  And here’s the great news—there is no single correct way to increase!  So you can increase your run to 90 seconds, or 2 mintues, and continue with a 2 or 3 minute walk.  Or you can run the first verse plus first chorus and then walk the rest of the song.  You may want to try 1 minute run:1 minute walk intervals, or 2:2  or whatever combination feels good to you!  In fact, when you first start to increase, you may not be up to increasing the run intervals for the whole workout—NO PROBLEM!  Increase for just the first interval (or two or three…) and then go back to last week’s intervals for the rest of the workout.  Customize your workout so that you increase your activity at a pace that works for you.  I still find that the first mile or two of my run is always sort of wonky—I feel like Pinocchio until my "wooden" legs get warmed up!  But if I make sure to start out slow and easy, by the end of the run my legs feel great, and my running intervals are always faster than when I started out.  Remember—the most important goal of any workout is that you finish feeling like you could have done a little more, and you’re ready to come back for the NEXT workout! 

…and last, but by no means least, speed.  This is what everyone’s talking about, right?  I’m not gonna lie, I love when I finish a run and see that my pace was better than last time.  But, honestly, that is never really my goal.  And I think, especially for beginning runners, obsession with speed can lead you into all sorts of trouble, and eventually injury.  A few thoughts to consider…

Apparently, not everyone is built for speed.  I can tell you with 100% certainty that I am not.  If running has taught me anything it is that on any given day, I can only run as fast as I can run.  I can’t choose an arbitrary pace before my run and expect to hit it, or I’d be disappointed most of the time.  I can start running and see how I’m feeling that day and have an idea of what I might be able to do if I push myself a little, but it’s never a sure thing.  I’m just not there at this point.  What I DO know is that if I’m patient with myself, I can cover ANY distance I set out to cover, and often even a little more than I planned, as long as I’m willing to find and stick with a reasonable pace. 

I don’t do any speed training at all.  No tempo runs or speed drills or any of that.  I hear about them all the time, but I have to remind myself I’m working on building a distance base.  For me, it’s not about speed.  If you’re just starting out, even if you’re not training for a half or full marathon, you’re doing the same thing.  You’re working on building your endurance base, and you need to focus on that, not on speed.  I know, you can read all over the Facebook running pages and blogs about runners doing speed work, and that might make you feel like you should.  But I’ve heard from several experienced marathoners that until you are comfortably running 6 miles without stopping, you really don’t need to be doing speed drills.  So, there ya go—if you’re not comfortably running 6 miles without stopping, you don’t need to be worried about your speed!   Yes, there are lots of opinions and training plans out there that will tell you otherwise, but this is what makes the most sense to me.

And here’s one last, and very important thought about speed:  if you have any struggles in your running, the solution is very likely this,  “slow down.”   

Having trouble breathing?  Slow down.  

Can’t seem to increase your running interval?  Slow down.  

Knees (feet, hips, ankles, back) bothering you?  Check your shoes, check your form, and then, slow down.  

Struggling to increase your total workout time?  Slow down.  

Want to be able to cover more distance?  Slow down.  

Literally, almost any aspect of your running you’d like to improve, slowing your pace will help. 

And here’s the cool thing:  while you’re working on conditioning, endurance, and form, your pace WILL improve!  Speed will come on its own while you’re not even paying attention, I promise!  And you don’t even have to get injured or frustrated in the process!! 

Let me know how you’re doing, either here in the comments or on my Facebook page:  Real Mom on the Run 

Happy Running, Friends!! 

RUNNING 101: A Basic Outline

A few weeks ago a friend asked, “How did you learn to run?  I mean, I know the obvious, you put on sneakers and run.  But how did you go from not running to loving it?”  

Within the next couple of days, a few other people asked pretty much the same question, so I thought it was worth trying to organize my thoughts, such as they are, and attempt to spell it out here. 

So that this is not one ridiculously long post, I’ve made this page kind of an outline, with links to the details.  If you feel like you’re already ready and just want to go run, by all means, GO!!  It’s not rocket science, and you can go get in your first run and figure out the details later! 

If you’re like me, it sometimes takes a little more preparation…  I would have never considered myself a runner nor “athletic” in any sense of the word.  If that’s where you are, start here and read as much of it as you need to feel like you’re ready.  Or if you’re somewhere in between… maybe you were very active at one point but haven’t run a step in years?  Whatever the case, I’ll try and help you prepare well and start slow so that you’re in it for the long run! 

Get Ready: 

My hope is that you can use this page as a checklist, and refer to the explanations as you need them. 

Step One:  HYDRATE!!  You can start on this one right this minute, even if you’re injured, busy, on vacation or whatever else might mean you can’t start running today. 

Step Two:  STRETCH!!  If you need to get started with zero cash outlay, I completely understand, and it’s certainly possible!  But start saving, and spend your first $25 on a foam roller!  And then learn how to use it. It will make all the difference in the world! 

Step Three:  EQUIP!!  Again, if you need to get started without spending any money, do that!  But if you can invest in some gear to make it running more enjoyable and to increase your chance at success, here’s where to start.

Get Set!

OK, so you’re drinking your water, you’ve started figuring out stretching, you’ve got all the gear, now what?   You’ll want to think about logistics. 

Step Four:  PLAN!!  Where and when are you going to run?  The answer to this can be as simple as going right out your front door. 

Step Five:  COMMIT!  Sign up for a race!  There is no better motivator to keep you on track and help you stay accountable to your training plan.  Finding a race is pretty simple—just Google 5K races [insert name of your city here].  Yes, races cost money, but you usually get a pretty cool shirt and some nice freebies!  You can shop around—sometimes an “untimed” race will be less expensive.  If you absolutely can’t spent the money on a race registration, pick a date and get at least one other person to plan to run a 5K that day with you!  Even better, get a group together! Choose a new place to run—a running trail or a new neighborhood.  Go drive the route and clock the mileage ahead of time, and be sure to plan a celebration afterward!  I promise this will go a long way toward keeping you on track and focused on your goals!

And… finally…  GO!!! 

You’ve done all the prep work, now it’s time to get out there!  Here’s how to make it fun!!  

Please let me know if I can answer any other questions-- you can help me to improve this information for others!  And keep me posted on your progress so I can cheer you on!!! 

YOU CAN DO THIS!!!

RUNNING 101: I'm ready, I'm set, now what? GO!!

But first, get your stuff ready:  water bottle, phone, headphones, get your playlist and your running app all set.  You’ve already figured out where you’re running right? 

And before you go, if you don’t remember anything else, remember this:

Your goal with each run is to finish feeling like you could have done a little more.  I know this may sound counter-intuitive if you’re used to hearing athletes and competitors talk about “leaving it all out of the field” or whatever.  That’s not what we’re after here.  Your goal is to have fun so that you look forward to your next work out!  And to come back for your next workout UNINJURED! 

Where to begin? 

WEEK 1: 20-30 minutes, 3 days this week, with a day OFF in between to rest.

You already know which days you’re running right?  Because you’ve made a PLAN and marked it on the calendar! 

Don’t worry about the distance right now.  If you’re using an app like Nike+, just set it for a “Time Run” that will track your distance but the goal is TIME.  Set it for 20-30 minutes—you’re going to have to decide which.  Before you start, know that you can walk as much of that time as you need to.  This is not a race!! 

START SLOW! You've got plenty of time to get ready, and you don't want to be dealing with an injury next week! Be sure to stretch before AND after you run. (If you haven’t already, read about FOAM ROLLING here.)

Walk for a few minutes to warm up. (If you don’t have a foam roller (yet) be sure to walk for at least 5-10 minutes to give your legs a good chance to stretch and get ready.  Then run, slowly, for about a minute (or whatever part of a minute you can manage).  Then walk for 3 minutes. (WALK, even if you feel like you could keep running. Remember-- you've got to keep this up for 20-30 minutes!)  After you walk, run for about another minute, walk for three, and so on.

At 10 minutes, you've made it halfway! Turn around and head back! Continue to run 1 minute, walk 3 for the remaining 10 minutes, and you're done! Congratulations!!

Do that three times the first week.  If it's a struggle, have faith- take it slow and it WILL get easier. If it's already easy, that's awesome! You can push a little more next week.

Personally, I don't enjoy looking at my watch while I run, but that works for a lot of people. I listen to music while I run, so I use the songs on my playlist to time my run/walk intervals.  If you prefer running to music instead of watching a clock, try this:  Walk for one song to warm up (two songs if that feels better!) Then run for the 1st verse (and chorus if you can) of the next song, then walk the rest of the song. Then run the 1st verse (and chorus if you can) of the next song. And so on, for 20 minutes. I find that much more enjoyable than keeping track of time, and while all songs are a little different length, it's OK-- it all evens out in the end.

If you want to be moving for more than 20-30 minutes, I'd suggest you still only run/walk 20 for now, and walk at the end for as long as you want to make up the difference. When I started, I was looking for an hour workout, so I'd run for about 30 minutes, and then walk until I hit one hour. It's actually a great way to cool down. But you still have to STRETCH (FOAM ROLL!!) when you get home!

And drink LOTS of water!!!  Try to drink a bottle of water while you run, and then drink another bottle when you finish.   

OK, got all that?  THAT’S WEEK ONE!  20-30 MINUTES, 3 DAYS, WITH REST DAYS IN BETWEEN.  SIMPLE, RIGHT?   

WEEK 2

Week 2 will look a lot like Week 1, with maybe some minor adjustments.  

A few things to think about:

1.  Figure out which days your running and resting.  Same days as last week, or do you need to change it up? 

2.  How did last week feel?  If it was a struggle at all, repeat Week 1 exactly the same way.  Don’t try to increase anything, just do the same thing and see if it feels any easier.  Celebrate even the smallest improvements!  They will multiply, I promise!!

3. If last week felt good, do exactly the same thing, but instead of 10 minutes out, shoot for about 12. That should put you right around 25 minutes total. If you're running to music, that's just about one more song! Keep the same intervals-- about 1 minute of running, 3 of walking (if you’re using music to keep track, that's the first verse (chorus optional) running, walking the rest of the song.)

4. If you felt like this week was too easy, try running a little longer.  (the first verse + the chorus, or add 30 seconds).  The times don’t have to be precise, as long as you know what you did before, and how to increase it but just a little bit.  And if you run longer for the first half or your work out and begin to struggle, know that you can always walk a little more if you need to in the second half.  There is no rule that says that if you start out running for 1.5 minutes and walking for 3 that you can’t drop back to 1 minute/3 minutes if you need to.  You can also pick it up to 1.5/3 again at the end if you recover and are feeling good!  Do what feels right for YOU!! 

Remember your goal is to finish feeling good, like you could have run a little farther! (not exhausted!) Don't worry about speed, just shoot for extending your run/walk time to 25-35 minutes total.  Walk when you’ve planned for a walk break, not when you’re at the point of exhaustion (by then, it’s too late to recover well!)  If you feel like you could have pushed more, awesome!  Do that next time.  If you get hurt or burned out, there is no next time! 

And that’s your first two weeks.  DONE! 

What next?  More of the same… and then some!

Every week, follow the same plan all 3 days.  If it’s a struggle at all, stick with that plan the next week. 

If you’re feeling good and you’re ready to do more, increase your total workout time by about 5 minutes or one song.  In general, I’d suggest keeping the intervals the same until your total workout is at 45 minutes of running/walking for 1 minute/3 minutes.  If you’re starting at 20 minutes, it will take you about 6 weeks.  In that time, you are more than DOUBLING your workout!!  That’s awesome!! 

Why 45 minutes?  That’s a pretty reasonable time for anyone to finish a 5K, even if you’re at at super crowded race with a slow start and lots of hills and you end up walking most of it.  So if you build up your endurance first, you’ve got the 5K, no problem! 

Once you’ve built your endurance to a 45 minute work out, then you can work on increasing your run/walk intervals.  You don’t even have to wait till you’re actually at a 45 minute workout—you can run a little longer for some of your running intervals on any given day (in fact, if you’re using music to time yourself, you probably will run longer for some intervals because some songs are longer than others!)  I’m just saying, don’t focus on extending all of your running intervals until you’re comfortable moving for 45 minutes. 

When you’re ready to increase your intervals, go for it!  Increase for an extra 30 seconds, or an extra verse of a song, or just part of a verse or whatever feels good.  And you don’t have to do longer intervals for the whole 45 minutes.  There are no “interval police” watching!!  Remember your primary goal: finish strong so you can come back next time!!

What about tracking and that Nike+ app?

 

By all means, track your progress!!  Get yourself a running log and keep track of every run, every mile, your pace and your distance.  I never encourage anyone to push for a certain pace or distance, but by all means, KNOW what you are doing so you can SEE yourself improve!!!  And improve you will!!  If you stick with it, and you keep increasing your workout time (endurance), those other numbers will take care of themselves! 

What if I'm struggling?

The first couple of weeks were fine, but something about 40 minutes is daunting and you’re dying at the end?  Two words:  SLOW.  DOWN.  This is truly my answer for everything! 

I am not a super fast runner to begin with, but a speedy clip for me is a 10:00 mile.  I’ve run as fast as a 9:20 mile.  And I’ve had days where I couldn’t go any faster than 13:20 if I was being chased by zombies!  It’s ALL GOOD!  

Different days will feel different.  When I first started, my Tuesdays were usually pretty fast (I think I was rested up from the weekend) and Thursdays were slow for some reason.  My weekend run could go either way.  I learned to just take it all in.  Look at the numbers, yes.  But don’t be ruled by them.  So, your pace is slower today than last week—how did you feel?  If you felt sluggish, then it all makes sense.  If you felt great, that’s awesome no matter what the clock says!  I’ve had days where I felt "just OK" and ran a PR (Personal Record.  You’ll also see runners refer to PB, Personal Best.  When you first start out, you’ll hit a lot of these—celebrate every single one!!) 

What about pain?

I know, you’ll hear a lot of runners talk about running thru pain.  I am not one of them.  Being a little tired or uncomfortable is one thing, but I am not an advocate of running through pain. It's almost become a joke around here, when I come in from a run my kids will say, "How was your run?" And I always respond, "It was excellent." And I mean it! I may struggle with my schedule, my attitude, the weather or whatever before I run, but when I finish, I always feel better than when I started. And I make sure I always finish feeling like I could have done more. Even when I run 16 miles!

Be sure you're foam rolling before and after you run, be sure you're resting on days between running days (no running two days in a row!!) and be sure you're drinking your water.  If you've got pain that doesn't ease up, go see a doctor.  But if you're just uncomfortable from moving muscles that haven't been moved in a while (and only YOU can know that) give it some time, take it easy, and it should get easier as you go! 

Everybody ready?

I know it's all a lot to take in!  Just keep in mind: warm up, run for about a minute, walk for 3 minutes.  Repeat that pattern for a total of 20 minutes.  Walk more as you need to, especially at the end.  Drink lots of water.  Stretch.  Rest for a day.  Come back again the next day! 

Please let me know how you do so I can cheer you on!!!

RUNNING 101: GET SET! A Plan for Success!

So, if you’re following along here, you are completely hydrated, all stretched, and well-equipped to run.  What’s next? 

SIT DOWN. 

Take a few minutes to plan and your training will go much more smoothly! 

Where will you run?  If you've already been walking or running and have a route you like, stick with that this week. If you've never run before, pick a place you can run/walk for about 15-20 minutes, then turn around. Don't worry about the distance right now.  The simplest, easiest route is to head out your front door and start your timer there.  As you get more comfortable, you might want to venture out to local trails or other interesting places to run, but to start, try and keep things as simple as possible.  Just think about where you’ll have a safe place to comfortably run/walk for about 15-20 minutes in one direction.  As simple as it sounds, just taking the time to think about where you’re going will go a long way towards getting you there!

Next, figure out which days next week you're going to run/walk. If you're really good, you can even plan the exact time. I never do that-- I have to wait and see what the weather's doing and what my day is like and how I feel.  I also have to think about my schedule and when the sun's going down.  I never know exactly what time I’ll run, but I always know which days. 

You need to choose 3 days to run with a day off in between.

Your options basically start with which weekdays work best for you:  Monday and Wednesday or Tuesday and Thursday.  Then pick your weekend day:  Monday/Wednesday runners can choose Friday or Saturday for their third day, while Tuesday/Thursday runners can choose Saturday or Sunday.  Think about your schedule, your activities, your typical week and weekend and figure out how you’ll fit in 3 days with rest days in between. 

Choose your days, and MARK IT ON THE CALENDAR! 

It's easiest if your training days are the same every week, but in real life, that may not work for you, and it's fine. Just be sure to plan to take a day off in between training days! Don't stress about the whole month, just look at next week for right now.

A great question you’re likely to have, as one of my good friends did:  "So when you say rest, so you mean no exercise? I usually go to the gym every day, elliptical weights, etc.....or is it still ok, just no running/walking?"

I really mean rest. Take the day off.

If you want to do some kind of exercise, weights (upper body) or core work, pilates, yoga... any of those would be great. But definitely no running two days in a row, and ideally, no cardio on your non-running days.

Having said that, I am the poster child for resisting rest days.

When I started this journey, almost a year ago, I was working out on an elliptical trainer every day, 7 days a week, no rest days. I did that for 5 months, and only missed 3 days, and only because I had no access to a gym those days. That's actually why I started running-- no access to a gym. I was lucky to make it that long without getting injured. I was even more lucky that I was intercepted by a friend who introduced me to running, and then once I was hooked, only agreed to help me with a training plan if I agreed to take a rest day at least once a week!

When I started, I did still do the elliptical on my non-running days, and took Saturdays completely OFF. I didn't do anything-- no weights, no yoga, not so much as a push up. Nothing. But when I started training for the half marathon, I really had to take those non-running days off as well. I do yoga or pilates, and weights (arms, abs), but that's it. No cardio.

I know, you ran today and it felt great, so you are itching to go again tomorrow, right? I've been there, trust me! But here's how it works-- when you run, tiny tears develop in the muscles you're working. On your rest days, those tears heal and your muscles grow. If you don't rest, you just keep tearing-- no healing, no growth.

At shorter distances, you'd probably be ok to do some cardio between running days. But do something that doesn't put pressure on your hamstrings, quads, calves and ankles like running does. Cycling is ok, but no spin classes!! Walking or swimming are great options!

But again, ideally... just rest!! You'll be glad you did!

RUNNING 101: GET READY! Essential Equipment

What equipment do I need to run?

The short answer?  Sneakers. Simple as that.  That is the beauty of running.  You don’t need a gym membership or any special equipment.  Like they say at Nike, “just do it.” 

But if you’re entering these waters with any reluctance, or you just want to give yourself the best chance at success, and you have the luxury of spending a little money, there are a few purchases you can make that will help.  (Click on the more links for details.)

First and foremost, a a foam roller.  For about $25 you can avoid injury and make the whole experience fun and pain free, with the added benefits of increased flexibility and upper body strength!

Next, the obvious: sneakers.

Can you just run in the shoes you have?  Sure, maybe.  If buying new shoes is gonna be a deal breaker, then lace up the ones you have and go for it.  But if your current kicks were not properly fitted for running, at some point, either now, or after you’ve gotten a few miles behind you, you’re going to want to (or need to) look into getting a new pair.  And my most important piece of advice: choose a reputable running store with a liberal return policy!

I run in "minimal" shoes. The first pair I chose myself, because they were bright orange. I loved those shoes, and they were perfect for me.  But I was lucky.  When I was ready for my second pair (after about 4 months), I went to Capital Run Walk, had a proper fitting and chose these Brooks Pure Flow2s – another pair of minimal shoes with much more cushion in the sole. I love them!  

The day after I bought them, I ran 10 miles.  My longest distance ever at that point, and they felt awesome!  The right shoes won’t need a “break in” period—you should be able to lace them up and go run with zero pain!  If they bother you at all, go back to the store. (because you followed my advice and chose a store with a liberal return policy, right??) 

The best piece of advice they gave me was to get shoes a half size bigger than my regular size. (Your feet swell as you hit longer distances, and apparently that’s how runners lose toe nails.  yuck!)  It's worth your time to talk to a professional who can look at your stride and give you suggestions. The shoes don't cost any more (in fact, my new ones were cheaper than the pair I chose for myself at Dick's!) but having the proper shoe is priceless!

I recently took my kids in to Fleet Feet Sports to be fitted for new running shoes.  They do an excellent job.  Regardless of where you go, here’s what to look for:

1.  Assessment of your current running shoes or whatever sneakers or street shoes you’re wearing.  They can tell a lot from the wear pattern so take them with you. 

2.  Assessment of your stride in bare feet.  They’ll take a look as see what your feet and legs tend to do naturally when you walk, and determine whether you need any sort of support and if so, what type. 

3.  At Fleet Feet, once they figured out what type of shoe seemed best, they chose one brand as a representative of that type and let the kids run in that one to see if their assessment was correct.  If so, they then pulled out a few different brands of the same type of shoe.  One of my kids wears a neutral, like me, and easily chose the one that was most comfortable.  My son needed a light stability shoe, and had to try different shoes on each foot and narrow down his choices thru process of elimination.  Take your time, because finding the correct shoe is totally worth it!

Also, keep in mind that your best friend’s favorite shoe might not work at all for you.  In fact, you’ll probably hate it.  That’s how these things seem to work.  Find the shoe that feels perfect on YOUR feet!  You’ll be glad you did!

OK, so foam roller, check.  Shoes, check.  You might also want a tracking device.  This is not a necessity, but it sure is nice to have.  There are a number of running GPS/watches on the market.  I have one and I’m not at all happy with it.  Instead, I use my iPhone and the FREE Nike+Running app.  (The Nike+iPod app that comes pre-loaded on the iPhone requires use of the shoe sensor, which also costs money, and I found to be less reliable.)   The Nike+Running app uses the GPS and gives you audible notifications while you’re running—elapsed time, distance and pace (and it’s FREE!).  You can set up an account with Nike+ and it will sync each run to your online account, tracking your best times, farthest runs, longest workouts, etc.  It’s a fun way to stay motivated! 

I would recommend running with your phone anyway, just in case of an emergency.  (Yes, I have had to use mine to call my kids and tell them to meet me at the ER.)  I also use my phone for music while I run, so I get all three—tracking, music and emergency communications all in one device!  That’s efficiency!

 

One more piece of equipment to consider—something to hold your phone.  I love my SPIBelt and have gotten them for my kids.  It will hold just about any phone, it’s easy to use, you don’t even really notice it when you’re running (that was a biggie for me) and you don’t have to have huge biceps (if you’ve looked into armbands, you know what I’m talking about.) 

And that’s it!  Foam roller, sneakers, you probably already have a phone, something to carry your phone.  You’re ready to go!

   

Wait!!  What do I WEAR??  Shorts and a t-shirt will work just fine, but if you’ve been out of the fitness game for a while or nothing fits or you just don’t like anything you have, then shop wisely.  Buy one outfit for starters and see if you like it.  I started with regular running shorts and I like them OK, but quickly learned that I prefer running skirts or capris—something tighter on my legs.  And definitely choose “wicking” fabrics, especially for tops.  T-shirts are fun and easy, but if you’re buying anything, avoid cotton.  It gets wet and heavy if you’re sweaty or caught in the rain.  My go-to store for running gear is Target!  The prices are great and I’ve been happy with everything I’ve gotten there.  Once you figure out what you like best, reward yourself with new pieces as you stick with your training plan! 

OK, that's really IT!!  You are fully equipped and ready to run!