I am only a few days away from my first race of 2011! With that comes the anticipation, excitement and a tad bit of anxiety. I keep running through my thick skull all kinds of things; pacing, packing, breathing, packet pick up, proper diet, and even a bit of rest. I really do enjoy it though.
However, there is a dark side to this week, one which I am battling even as I type. You see, this past weekend I managed to drop a shampoo bottle squarely on the top of my left foot. It didn’t seem like much of an issue Sunday, but as I went for my Monday run, I could feel pressure and pain. I did the usual, try ibuprofen and move on. It helped subside the stinging pain, but the dull throb was still present. Tuesday was about the same, mild pain for most of the day with sharp twinges here and there. Today, the sharp twinges aren’t as bad, but I still don’t feel like pressing my luck with a short run. I’m not upset with this as I’ve already surpassed my March goal by almost 19 miles, but it’s race week and I wanted to get in another 5 - 6 mile run before Sunday. That doesn’t look like it is going to happen, but I’m hopeful that Friday I will feel much better.
So what about this race? Well, it’s the Ohio River Road Runner’s marathon & half marathon. This is the oldest marathon in Ohio and takes place in Xenia. While I would have liked to have done the full 26.2, I decided it best to only take on the half this time around. 13.1 seems to be my favorite distance, followed closely by the 10k, and this is a pretty flat course out and back. My goal, foot permitting, is to get below 2 hours. But perhaps I should back up first. Goals for this race: finish, finish without injury, finish in less than 2 hours, finish as close to 1:50:00 as possible. Weather and temperature are sure to have an impact, but based on last year’s Flying Pig half, I hope that the elusive sub-two hour time will be more than achievable.
What else? Not sure. I hope to have a race report up within a couple days of the race, so keep your eyes open for that. In the mean time, as part of my race week rest, I am taking my wonderful training partner and wife to a hockey game Friday night between our Chicago Blackhawks and the Columbus Blue Jackets, rest in one of it’s finest forms!
Runner WIth a Reason
Wednesday, March 30, 2011
Thursday, March 24, 2011
Stress: Another Reason to Run
Without a doubt, one of the greatest advantages I have found to my running is stress relief. I’m sure there are a plethora of studies to show how this is true, but let me just tell you from experience what running, or exercise in general, does for me.
It’s no surprise that the world seems to be in a continuously growing state of chaos. Earthquakes in New Zealand, Japan, and just today, Myanmar have created unprecedented disruption of human life in recent weeks. STRESS. Family life is another chaos creator, and my family has it’s share of that too. STRESS. Work can often lead to even more chaos. STRESS. Relationships with friends and extended family members only adds to the already mounting level of chaos. STRESS. Can you see a pattern? Nearly everything we encounter can lead to high levels of chaos and stress, and, without some kind of mechanism in place all of that stress can lead to high blood pressure, heart problems, and depression. Again, I’m sure there are plenty of studies to show this is true, but I’m not even going to start down that path.
How do I deal with it? Exercise. More specifically, I run. Whether you get out three times a week for a total of nine miles or you go out five to six times a week for 50 or more miles, the balance running can restore to your daily life is amazing. As I type this my blood pressure is starting to cool down after some strange interactions that have taken place, but I know that my exercise has already helped me cope with this elevated level of stress. When I run I hardly think about anything except what is in front of me. If I do have a complex thought, the time I spend running allows me to process all of the information, and from different angles - ultimately helping to reduce the impact of stress in my life. And I sometimes use that stress to my advantage . . .
It takes a lot to get me excited to the point of having elevated blood pressure, but this morning found me at that point. I tried to rationalize what had taken place, but it wasn’t helping. Talking with my wife about it only seemed to crystalize the thoughts I had swirling through my tiny little skull. What would really help would be a nice 3-4 mile run, even in the chilly 35 degree gloominess. I would be using my elevated heart rate for a good reason, negating the negative effects of the current stress and turning it into a much more positive experience. That time on the road or trail would also allow me more time to process and most likely come to a better conclusion about the stress monger.
I like having normal to slightly low blood pressure because of my exercise. I like that my exercise helps me process even the toughest circumstances and situations. I like being able to take an hour or less of my day to ensure my future health. And, I like being able to clear that bad stress from within and without at the same time.
How are you dealing with stress? Don’t run? Start walking a few times a week, even 20 - 30 minutes a day will help you too deal with all the stress creators in your life.
It’s no surprise that the world seems to be in a continuously growing state of chaos. Earthquakes in New Zealand, Japan, and just today, Myanmar have created unprecedented disruption of human life in recent weeks. STRESS. Family life is another chaos creator, and my family has it’s share of that too. STRESS. Work can often lead to even more chaos. STRESS. Relationships with friends and extended family members only adds to the already mounting level of chaos. STRESS. Can you see a pattern? Nearly everything we encounter can lead to high levels of chaos and stress, and, without some kind of mechanism in place all of that stress can lead to high blood pressure, heart problems, and depression. Again, I’m sure there are plenty of studies to show this is true, but I’m not even going to start down that path.
How do I deal with it? Exercise. More specifically, I run. Whether you get out three times a week for a total of nine miles or you go out five to six times a week for 50 or more miles, the balance running can restore to your daily life is amazing. As I type this my blood pressure is starting to cool down after some strange interactions that have taken place, but I know that my exercise has already helped me cope with this elevated level of stress. When I run I hardly think about anything except what is in front of me. If I do have a complex thought, the time I spend running allows me to process all of the information, and from different angles - ultimately helping to reduce the impact of stress in my life. And I sometimes use that stress to my advantage . . .
It takes a lot to get me excited to the point of having elevated blood pressure, but this morning found me at that point. I tried to rationalize what had taken place, but it wasn’t helping. Talking with my wife about it only seemed to crystalize the thoughts I had swirling through my tiny little skull. What would really help would be a nice 3-4 mile run, even in the chilly 35 degree gloominess. I would be using my elevated heart rate for a good reason, negating the negative effects of the current stress and turning it into a much more positive experience. That time on the road or trail would also allow me more time to process and most likely come to a better conclusion about the stress monger.
I like having normal to slightly low blood pressure because of my exercise. I like that my exercise helps me process even the toughest circumstances and situations. I like being able to take an hour or less of my day to ensure my future health. And, I like being able to clear that bad stress from within and without at the same time.
How are you dealing with stress? Don’t run? Start walking a few times a week, even 20 - 30 minutes a day will help you too deal with all the stress creators in your life.
Tuesday, March 15, 2011
Short Term Plan
I am now two weeks and four days away from my first race for 2011. With this in mind I have to take a good look at my upcoming runs and the short term plan. I will hit my longest run this week at 13 miles, and cut back over the next two weeks on the long runs. My current goal for the Ohio River Road Runners half marathon is anything under 2 hours, but I’d really like to get it as close to 1:55:00 as possible.
So, what have I been doing to try to drop nearly ten minutes from my last half? Speed work. I used to just go out and get the miles, never really paying any attention to little things like speed workouts, intervals or fartleks, or anything else for that matter. Now, instead of just running, I set immediate goals for each run. Today, for example: I wanted between 3 - 4 miles of relatively up tempo running. I started with a 30 second walk on the treadmill, and over the next minute gradually increased the speed until I hit the 7:30/mile pace. I kept that up for about 3 minutes before backing down to a more comfortable 8:30 pace. Hit the first mile right around 8:05 - which is pretty fast for someone like myself (age does not make one better like a fine wine, and that’s for sure!). I pretty much kept this up over the course of the 3.1 miles and added short walk breaks between each mile. I have been using a similar concept on medium runs, but the speed bursts are limited to one minute (again, age is a limiting factor, but I do push myself). These speed bursts seem to have helped me, especially in the shorter runs, but also in the longer runs. I am confident that this work, along with the general aerobic runs will help push me below that, until now, elusive sub-two hour half marathon.
The other thing I think that has truly helped is my change in form. Last year’s Flying Pig half was good until I hit mile 12. I had the same issue there as I did at mile 19 in Chicago - my hips started to get incredibly tight. The main part of the problem was my running form, I was heal striking most of the run and crossing my feet. In Chicago I didn’t have the crossing problem until later in the race, and I wasn’t heel striking nearly as bad. During the Pig last year I actually had scrape marks on the insides of both ankles from crossing center. My shoes were rubbing the bones as they would cross, and it hurt! This caused some hip alignment issues, and the pain and tightness that ensued. Since Chicago I have focused on my form. I think it is safe to say I am no longer a heel striker (as I now run mid to fore foot), and I no longer have the crossing center issues. Shorter stride length and faster cadence have also helped me drop some time.
I have only missed one run so far this month, which for me is amazing! I still have two full weeks of training until the race, and I hope to make the most of each mile. I know I have been training better than I have in the past, and I know it will pay off come April 3rd.
So, what have I been doing to try to drop nearly ten minutes from my last half? Speed work. I used to just go out and get the miles, never really paying any attention to little things like speed workouts, intervals or fartleks, or anything else for that matter. Now, instead of just running, I set immediate goals for each run. Today, for example: I wanted between 3 - 4 miles of relatively up tempo running. I started with a 30 second walk on the treadmill, and over the next minute gradually increased the speed until I hit the 7:30/mile pace. I kept that up for about 3 minutes before backing down to a more comfortable 8:30 pace. Hit the first mile right around 8:05 - which is pretty fast for someone like myself (age does not make one better like a fine wine, and that’s for sure!). I pretty much kept this up over the course of the 3.1 miles and added short walk breaks between each mile. I have been using a similar concept on medium runs, but the speed bursts are limited to one minute (again, age is a limiting factor, but I do push myself). These speed bursts seem to have helped me, especially in the shorter runs, but also in the longer runs. I am confident that this work, along with the general aerobic runs will help push me below that, until now, elusive sub-two hour half marathon.
The other thing I think that has truly helped is my change in form. Last year’s Flying Pig half was good until I hit mile 12. I had the same issue there as I did at mile 19 in Chicago - my hips started to get incredibly tight. The main part of the problem was my running form, I was heal striking most of the run and crossing my feet. In Chicago I didn’t have the crossing problem until later in the race, and I wasn’t heel striking nearly as bad. During the Pig last year I actually had scrape marks on the insides of both ankles from crossing center. My shoes were rubbing the bones as they would cross, and it hurt! This caused some hip alignment issues, and the pain and tightness that ensued. Since Chicago I have focused on my form. I think it is safe to say I am no longer a heel striker (as I now run mid to fore foot), and I no longer have the crossing center issues. Shorter stride length and faster cadence have also helped me drop some time.
I have only missed one run so far this month, which for me is amazing! I still have two full weeks of training until the race, and I hope to make the most of each mile. I know I have been training better than I have in the past, and I know it will pay off come April 3rd.
Tuesday, March 8, 2011
When to Say, "When?"
Over the past couple days I haven’t been feeling so great. However, I know that in less than four weeks I will be pushing myself for a new PR at the half marathon distance - therefore, I cannot miss any of my scheduled runs. So I run.
Yesterday I was feeling more than a little sluggish. Had trouble breathing, legs felt like a ton of bricks (or anything else for that matter), and I had intermittent low-grade fevers; not exactly the ideal body conditions for running. I set out anyway. It was not a pretty sight as I barely managed to keep the 4.4 mile run at a 10:00/mile pace. But I finished.
Today was slightly better, but not by much. The schedule called for 6 miles. After I dropped 2 & 3 at school I headed to the walking path, a nice mile and a third loop. Checked the clock before exiting the truck, hit start on the RunKeeper, and started the trek. My breathing wasn’t much better than yesterday, but my legs felt pretty good. I just wanted to keep it around a 9:30 pace - nothing to strenuous. As I hit the part of the path where I knew I should be at about mile 1 I heard nothing from the RunKeeper wench - a quick check and the time was spinning, but the mileage never started. 30 second walk break, reset the GPS, and off I went. After about a quarter mile my phone (which also has the RunKeeper app) rang. So, no GPS again. I talked to my wonderful wife for a few minutes as I ran and kept plodding along. As I rounded the path the again I could tell I was starting to fall back on the pace. I neared the 3 mile mark and knew I would not be able to go all 6. I finished my 6 mile run without the last 2 miles. 4.01 miles in 37:30.
A check of the clock once back in the truck and I knew I would not have been able to keep it up another mile or two.
As I took my epsom salt bath I wondered, “Is it crazy that I run even when I’m sick? Is it really good for me to do that?” I don’t have answers, but I do know that I cannot afford to miss any runs over the next three weeks. Tomorrow I rest for the day after I run 12 miles. I am hopeful that whatever this crud is will be gone by Thursday, but even if it isn’t I will be out there, churning out the mileage and increasing my endurance factor. Stubborn? Yes. And I’m not sure when to say, “when?”
Yesterday I was feeling more than a little sluggish. Had trouble breathing, legs felt like a ton of bricks (or anything else for that matter), and I had intermittent low-grade fevers; not exactly the ideal body conditions for running. I set out anyway. It was not a pretty sight as I barely managed to keep the 4.4 mile run at a 10:00/mile pace. But I finished.
Today was slightly better, but not by much. The schedule called for 6 miles. After I dropped 2 & 3 at school I headed to the walking path, a nice mile and a third loop. Checked the clock before exiting the truck, hit start on the RunKeeper, and started the trek. My breathing wasn’t much better than yesterday, but my legs felt pretty good. I just wanted to keep it around a 9:30 pace - nothing to strenuous. As I hit the part of the path where I knew I should be at about mile 1 I heard nothing from the RunKeeper wench - a quick check and the time was spinning, but the mileage never started. 30 second walk break, reset the GPS, and off I went. After about a quarter mile my phone (which also has the RunKeeper app) rang. So, no GPS again. I talked to my wonderful wife for a few minutes as I ran and kept plodding along. As I rounded the path the again I could tell I was starting to fall back on the pace. I neared the 3 mile mark and knew I would not be able to go all 6. I finished my 6 mile run without the last 2 miles. 4.01 miles in 37:30.
A check of the clock once back in the truck and I knew I would not have been able to keep it up another mile or two.
As I took my epsom salt bath I wondered, “Is it crazy that I run even when I’m sick? Is it really good for me to do that?” I don’t have answers, but I do know that I cannot afford to miss any runs over the next three weeks. Tomorrow I rest for the day after I run 12 miles. I am hopeful that whatever this crud is will be gone by Thursday, but even if it isn’t I will be out there, churning out the mileage and increasing my endurance factor. Stubborn? Yes. And I’m not sure when to say, “when?”
Sunday, March 6, 2011
Those Shoes!
Well, I’ve been sporting the Vibram Five Fingers for just over a month, and between the two pairs I have I’ve put about 23 miles in them - my feet are getting used to them quite well. The one thing that never ceases to amaze me is how other people perceive them. Last night we went to an annual Mardi Gras party, and my feet were the object of attention most of the night. “Nice socks!” “What’s that on your feet?” “You actually run in those?” were the most asked questions. 
I think I repeated myself at least five times on the answers to those and many other questions. Since I decided to look into the minimalist running about two years ago I have done much research, read many an article and blog post, and finally came to a conclusion about it. That said, I find myself often answering questions about my latest version of footwear. Last night was a prime example.
I am, by no means, an expert on this subject, I just happen to read a lot about it and retain most of what I have read. So, when people ask (whether runners or not), I feel compelled to answer as many questions as I can. If I can’t answer them I point them to a variety of sources on the subject. In my own experience I can say that I have found the benefits far outweigh any of the cons. I have noticed an increase in speed, a noticeable lack of knee pain, and a shorter recovery time after runs. Yet, when I give the description to others about such benefits they seem amused and taken aback by said benefits. It’s almost as if I’m lying about it (by the looks on their faces).
I’m not attributing all of these benefits solely to the shoes, but I do believe much of what I am experiencing is due to the change in running form, stride length, and stride rate (cadence) due to the change in shoes. Add that to the amount of good training I have had thus far this year, and I am seeing positive results beyond what I could have imagined.
The VFF’s are not the only minimalist shoe out there today. There are many other good alternatives, and some are sport specific. But for me, these shoes have provided a means by which I can train better, farther, longer, and with less problems. Yes, they do look strange at first, but you get used to that. However, I’m still not used to all the questions that go along with wearing them in public!
I think I repeated myself at least five times on the answers to those and many other questions. Since I decided to look into the minimalist running about two years ago I have done much research, read many an article and blog post, and finally came to a conclusion about it. That said, I find myself often answering questions about my latest version of footwear. Last night was a prime example.
I am, by no means, an expert on this subject, I just happen to read a lot about it and retain most of what I have read. So, when people ask (whether runners or not), I feel compelled to answer as many questions as I can. If I can’t answer them I point them to a variety of sources on the subject. In my own experience I can say that I have found the benefits far outweigh any of the cons. I have noticed an increase in speed, a noticeable lack of knee pain, and a shorter recovery time after runs. Yet, when I give the description to others about such benefits they seem amused and taken aback by said benefits. It’s almost as if I’m lying about it (by the looks on their faces).
I’m not attributing all of these benefits solely to the shoes, but I do believe much of what I am experiencing is due to the change in running form, stride length, and stride rate (cadence) due to the change in shoes. Add that to the amount of good training I have had thus far this year, and I am seeing positive results beyond what I could have imagined.
The VFF’s are not the only minimalist shoe out there today. There are many other good alternatives, and some are sport specific. But for me, these shoes have provided a means by which I can train better, farther, longer, and with less problems. Yes, they do look strange at first, but you get used to that. However, I’m still not used to all the questions that go along with wearing them in public!
Saturday, March 5, 2011
Hitting a Stride (sort of)
I think I’ve finally hit my stride for the season.
The past three weeks have been great for me in the running sector of my life. With weekly distances of 19, 20, and 28 miles, I can clearly see that this year is far better than last year for sure. At this point last year I had only managed a paltry 55 miles. I have far exceeded that mark this year with 110 miles logged so far - and I’m only one week into March!
Why the change? Two things come to mind: 1) no injuries so far. Last year I managed a couple of early season injuries that kept my mileage down. 2) determination to have a better year overall. One of the motivators for me is that I have already registered for two races, both within the next eight weeks. The first race, the Ohio River Road Runners’ Club is holding their 44th annual marathon and half marathon. Unfortunately I will not be participating in the full 26.2, but fortunately I will be attempting to set a new personal record in the half marathon. With only four weeks left before the race I am determined to drop at least 6 minutes from last year’s Flying Pig half and come in under 2 hours. My goal is to finish somewhere between 1:55:00 and 1:57:00. If I can hit that hour fifty five mark that will drop 10 minutes from my previous best - which is quite a large amount of time to drop over 13.1 miles, but I am confident that I can push myself to do at least that.
Another thing that is pushing me is my family. I have a great immediate family of a wife and four wonderful children. My wife is training for her first half marathon (Flying Pig) coming in eight weeks, which I will be running along side her the entire route. My oldest son wants to complete his first 10k the day before that, and I will be running at his side for those 6.2 miles as well. The girls are always cheering me on, and when I came home today from 10.2 miles, the youngest was excited to see me and giving me hugs - an awesome feeling when you’re worn out! And then there is the reason why this blog exists at all, Noah.
He never ceases to amaze me. Autism is a strange thing. Some days are better than others, and this past week has been an eventful one here at the homestead. I’m learning more everyday, but I know I may never fully understand the spectrum. To those of you who know someone with autism, regardless of where they are on the spectrum, I know you understand. Some days are better, much, much better than others, but know that you are not alone in your struggles. My family’s dealing with autism is much like my running; some days go really well, with very few trials. But some days are brutal and trash you from top to bottom. My running, just like my son’s autism, is not a destination, but a continuous journey.
The past three weeks have been great for me in the running sector of my life. With weekly distances of 19, 20, and 28 miles, I can clearly see that this year is far better than last year for sure. At this point last year I had only managed a paltry 55 miles. I have far exceeded that mark this year with 110 miles logged so far - and I’m only one week into March!
Why the change? Two things come to mind: 1) no injuries so far. Last year I managed a couple of early season injuries that kept my mileage down. 2) determination to have a better year overall. One of the motivators for me is that I have already registered for two races, both within the next eight weeks. The first race, the Ohio River Road Runners’ Club is holding their 44th annual marathon and half marathon. Unfortunately I will not be participating in the full 26.2, but fortunately I will be attempting to set a new personal record in the half marathon. With only four weeks left before the race I am determined to drop at least 6 minutes from last year’s Flying Pig half and come in under 2 hours. My goal is to finish somewhere between 1:55:00 and 1:57:00. If I can hit that hour fifty five mark that will drop 10 minutes from my previous best - which is quite a large amount of time to drop over 13.1 miles, but I am confident that I can push myself to do at least that.
Another thing that is pushing me is my family. I have a great immediate family of a wife and four wonderful children. My wife is training for her first half marathon (Flying Pig) coming in eight weeks, which I will be running along side her the entire route. My oldest son wants to complete his first 10k the day before that, and I will be running at his side for those 6.2 miles as well. The girls are always cheering me on, and when I came home today from 10.2 miles, the youngest was excited to see me and giving me hugs - an awesome feeling when you’re worn out! And then there is the reason why this blog exists at all, Noah.
He never ceases to amaze me. Autism is a strange thing. Some days are better than others, and this past week has been an eventful one here at the homestead. I’m learning more everyday, but I know I may never fully understand the spectrum. To those of you who know someone with autism, regardless of where they are on the spectrum, I know you understand. Some days are better, much, much better than others, but know that you are not alone in your struggles. My family’s dealing with autism is much like my running; some days go really well, with very few trials. But some days are brutal and trash you from top to bottom. My running, just like my son’s autism, is not a destination, but a continuous journey.
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