Down by the River

Reading "50/50" by Dean Karnazes today, I ran across this very insightful viewpoint regarding an intriguing contrast of both passion and motivation in regards to running. Here is an excerpt from his book:

The best way I know to overcome low motivation for running is to get back in touch with the source of my passion to run. Motivation and passion are somewhat different. Passion is an overwhelming love for the experience of a favorite activity. Motivation is a drive to engage in an activity based on some reward the activity offers beyond the simple enjoyment of the experience itself. When you have great passion for running, or anything else, you don't need any extra motivation. But motivation without passion can only take you so far.

Nonrunners become runners by developing a passion for running. But runners often take their running in directions that distance them from the source of their passion. Trading the simple joy of running for a focus on competition is the classic scenario... That being said, there is no question that setting event goals can be a powerful motivator for runners, and it has had a positive effect on my moral in the past. Looking forward to a specific event goal has a way of making each individual training motivation level high. However, goals only have this effect when they are appropriate, and when they are viewed with the proper perspective. For example, if you set a goal to run a marathon as a way to impress others, it probably won't keep you motivated. Goals have to come from the heart. They must represent achievements that you desire for yourself. And if you place too much importance on any goal, then it won't keep you motivated. If achieving a certain finishing time in your next marathon becomes the only thing about your running that matters to you, then you may not enjoy the process of training for that marathon. Sure, achieving a goal can be rewarding, but it's the journey--not reaching the destination--that brings true fulfillment.

Okay, I sheepishly admit...I secretly love playing dodgeball with the church youth on Wednesday nights. I'm certainly not an dodgeball expert, because frequently you'll see me being completely owned by those who are younger and, realistically, more expertly-trained than I. But even though I am clearly not the dodgeball professional I aspire to be, I still utterly enjoy it. You could say I have a passion for it. Now, if Jon were to make good on his regular promises of fist-fulls of candy to the winning team, rather than only his "undying love and affection", things might change. However, I am thinking that still wouldn't affect the outcome of the game for me. Though such motivation is obviously good and all, just the act of this favorite pastime, shared with our group of middle-schoolers, is simply more than enough to suffice.

Sure, some runners say that running and motivation go hand-in-hand. That by seeking motivation first, the desire to run (and run successfully) will surely follow. I can relate to this. Who wouldn't say that motivation isn't a strong stimulator? I'm certainly not denying the effect that it has on pushing us out of a warm bed at those freakeshly-early morning times, or the response that it develops in us as we inevitably work increasingly harder towards prized goals. That's life. Without motivation, most of us wouldn't tackle the hard stuff. But remember, if all you strive for is a set of results, then that motivation is inevitably going to keep you locked on a one-way path headed towards lack of enthusiasm.

Dean is obviously onto something here. It seems that some of us have forgotten the basics of how powerful passion can be within our lives, as well within our running.

Can you remember back to the original enthusiasm that brought you to running in the first place? Maybe it was the liberation from your own self-doubt...you know, those limitations you thought that eternally separated you from the casual runner you'd see time to time running across town, seemingly without a care in the world. Or how about the courage your running developed...the desire to experience or do something you thought previously wasn't possible, and the glorious self-awakening you felt when you did it. The rush of endorphins, and the knowledge that by breaking through those limitations you had found a hidden runner inside yourself.

I feel that running and passion go hand-in-hand. That, by finding and remembering your passion (and making this a running foundation), your motivation and the success of your running will surely follow. It's all about getting back to those basics. Back to the acceptance that some goals may or may not be reached, a race may or may not be finished, a PR may or may not be set...it's acceptance. It's back to running for and with a passion, and letting the motivation grow from there.

I like this quote by Jesse Owens -- "I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." How true this is, that when you break running down to its very core, the single strongest element that encourages and pushes us is the passion from which it was originally developed.

I'm just like you. I have my days of good running, and some days of bad running. My motivational levels swing up and down, much like the thermometer currently outside. Today was clearly one of those days where the pool of motivation was lower than normal. But then I found an old trail down by the river, and for an hour I simply ran. Through four inches of fresh snow, patches of ice and sharp gusts of wind, I ran. Thoughts from the pressing matters of life dropped away for a few brief moments, and somewhere along the way the passion was found again.

And in finding this, I kept right on running.

Motivation For Life's Rollercoaster

Too often we overlook the reasons for why we do what we do. To be honest, it isn't that difficult. It's quite easy to get sucked into the hectic frenzy that our lives create for us each day. Being placed in the front seat of life's bustling rollercoaster as it courses through our day, swinging us up one clamorous hill and down the next, winding back and forth. The daily "ride" can be challenging and yet consuming for us. Sure, it may seem like a thrilling or exciting ride at first, but it can leave you feeling quite dizzy and possibly burned out the longer you ride. It's tough to jump back on if you don't know why you are doing it. Without some sort of motivation backing up our endeavors, the thrill dulls for us. The same can be seen for running. What is it that motivates us to train relentlessly, strain to run down that elusive PR, or chase that dream of marathon glory? What is it that encourages us to get up before the crack of dawn, or pushes us out the door well after dusk?

I was reading the recent Runners Lounge blog on Why I Run and had to smile for a moment. It consisted of some great motivational opinions from various runners all about what running really means to them. Some of the observations we can all share included:

• I run to see the world,
  
  
• I run for solitude,
  
  
• I run because it makes me feel strong,
  
  
• I run to catch my breath,
  
  
• I run because I'm able,
  
  
• I run because it makes life look easier.

The comments by Amy and her other contributors were both humorous and enlightening, and fell right on the mark. So I pondered my own question ... why do I run? What is it that encourages me to set running goals, or go that extra mile ... what is MY motivation?

Strangely, the answer is not in the long list of races I've completed over the years, nor the amount of medals or race t-shirts I've tucked away in a box in the basement. Sure, those are nice reminders of my accomplishments, but I want to believe I have deeper reasons than just those. Like others, I share truthful motivations of running for solitude, of recharging my inner battery, of seeing the world as I run, or of making goals that give me something to work towards and proving to myself that I can. To aspire to be the humble husband who does his best to keep himself in modest shape, or the daddy that my children need to play and chase after them each day after work. (It's true, it is far more difficult to do this if I let the donuts rule.)

But even though these motivations are great for physical fitness, I also need to take it a step further and remember my motivation for spiritual fitness ... to be the person God intends for me to be for my life. I Timothy 4:7 says, "exercise (or train) ourselves toward godliness." God teaches us that our mind and bodies are to be dedicated to him. And running is a unique tool in achieving this. It's far too easy to sit on life's couch taking a relaxed approach than to live a God-honored life. That as my body grows in strength, my heart also needs to grow to be more like God. Together, the fitness of both my mind AND body help me to become that man of Godly character that I need to be. And that needs to be my greatest motivation of all.

"How well we train greatly affects how well we run our race of life." David McCasland

Photo by David Sanger

I Can

For some, generating the motivation to run can be a daily exercise in itself. I certainly know I am not immune to it. Oh sure, there are days when I do get out the door and find the pleasure, or even sanctuary, in locating that relaxing pace along some tree-lined street or open country road. But there are also the days that don't come so easily. When I have to coax myself to pick up that workout bag, or push myself to get up that hill I'd run without thought only the day before. In simpler words, there are days when I feel...I can't.

Patti Sue Plumer, a U.S. Olympian, once said, "Workouts are like brushing my teeth; I don't think about them, I just do them. The decision has already been made." I share that mindset in many ways. I understand that my decision to run come often times without thought, for it's better to visualize yourself already doing it rather than not. Letting myself ponder about the action too long only gives rise to inaction...funny how works, huh? But even though I go through the motions of just doing it myself, I still have those self-doubts once in a while. Thoughts will begin to creep up... Will I run the pace I'd been hoping for? Can I go the distance in my long training run? Will I be prepared enough for that marathon coming up soon?

Inspiration is said to be the catalyst of action, or an influence that motivates that which needs motivation. Basically, it's about being lit by a fire within that sometimes feels like it can burn forever.

Inspiration is unique, in that it propels us to heights we'd never known, and gives us strength beyond the weaknesses we find that hold us down. It can push us up the biggest hills we thought were too high, and empower us to go the distance we thought was too far. It gives us that extraordinary ability to turn our can'ts...into can's.

Maintaining Motivation

Is it just me, or is autumn not the best time of year to be a runner? Typically, still warm enough for shorts, but just cool enough to inspire you to pick up the pace. This summer, you got yourself motivated...the right running shoes, the right running routes, and the right running partners. But keeping it all going through the fall is key to staying with it through the more challenging winter. So why should your fitness drop when the leaves do?

Like me, I am sure you've taken advantage of the long summer days to log more miles or train for races. Possibly you are more fit than you've been all year. But this otherwise ideal season is fleeting, and without the right focus you could lose all you've gained as winter rolls into town. "The key to long-term improvement in running is adding another layer to your fitness base each year," says Eugene, Oregon-based coach Brad Hudson.

Here's some ways to make the most of the best season for runners.

Take Aim
Now that you've reached your original goal of becoming a runner, set your sights on another running goal to keep yourself pumped. Lots of new (or returning) runners get motivated by choosing a race as a goal, but use whatever target works for you, whether that's building up to your first 10-mile run, running five times a week, or logging 100 miles in a month. "A good goal keeps you excited," says Jenny Hadfield, coauthor with her husband, John "The Penguin" Bingham.

Go Off-Road
Consider trading concrete for dirt this fall. Running on trails reduces your risk of overuse injuries because the surface is more forgiving. "Fall is a beautiful time of year to enjoy trails," says Hadfield. Fartlek runs, which randomly alternate faster bursts of running with slower jogs, are a great way to challenge yourself--and have fun--on trails. After warming up, set your sights on a big boulder or towering tree up ahead and increase your pace until you reach it, then run easy for a while before picking another landmark. But be careful when you hit the trails because the unevenness of the terrain can increase your risk for an ankle sprain. "Keep your eyes about three feet ahead on the trail," says Hadfield.

Vary Your Pace
Mix in some faster running to keep things interesting and enhance your fitness. Hadfield suggests the "negative-split run" as a good way to start speedwork. Pick an out-and-back route. Run for, say, 20 minutes, then turn around and try to cut one or two minutes from that time coming back. You can also incorporate faster running into your normal routes by dividing some runs into five-minute segments, says Hadfield. Run the first one or two minutes of each segment at a pace that is noticeably faster than regular training pace, then ease back for the remainder of the five minutes. Repeat until you complete your run.

Experiment
Simple logistical changes to your regular running routine can help keep your enthusiasm high, says Hadfield. Do you always run alone? Start running with a friend, or join a local running club. If you normally run in silence, try running with an iPod. Instead of always running from your front door, occasionally drive to a nice park or beach for a change of scenery.

Running To Make A Difference

Anne Mahlum, Founder and President of Back on My Feet (BOMF), would pass by a homeless shelter every morning on her daily run and began to develop a rapport with the men outside on the corner. What started out as waves and smiles from a distance became more intimate as the developed a comfort level with one another. And one morning, a simple idea stopped her in her tracks. With a call to the shelter and the astounding support from the community, Philadelphia Runner and the media, Philadelphia's first Homeless Running Club was well, up and running.

Established in July 2007, Back on My Feet is a strategic and unique program that uses running to teach critical work and life skills -- such as discipline, respect, leadership, and goal-setting -- to homeless individuals living within the City of Philadelphia.

"Running is such a beautiful metaphor for life,” said Anne Mahlum. “Life is about choosing different roads and our program teaches the importance of choosing roads filled with opportunity, hope and happiness.”

Back on My Feet envisions a community where all members have the support and motivation required to move towards self –sufficiency. Every major city has a homeless problem and while providing food and shelter are important basic needs, something is missing. Back on My Feet is a strategic and creative program that uses running to teach important life skills, such as discipline, respect, leadership, and goal-setting.

If running is your passion, share it with someone. There are multitudes of ways you can pass along the gift of running this season. Whether it be by encouraging someone to go for a run with you, by setting up a simple 5K race in your own neighborhood, or possibly by following Anne's example and using running to teach self-respect and hope. Remember, we as runners can make a difference.

What Keeps You Running?

Most people think of a goal as a destination or where you want to go. Actually, goals are the road map that gets you there. They reassure you. They tell you that you're not lost, that you're doing a good job, that there's not much farther to go. But what good is a map if you don't follow it, or can't follow it? You'll never get anywhere. That's why it's important to set goals that work for you.

As mentioned in an earlier blog, I have been slowly reshaping the structure of my New Year's resolutions. I know I'm a little late in having these accomplished, but I'm trying hard to re-craft these into challenging yet realistic goals. I want to be as specific, and not generalistic, as possible and believe this focused approach will allow me to better measure my overall progress.

So ... why this approach? Imagine if you'd say to yourself, "I'm really going to run hard today." How can you determine whether your goal was actually met? On the other hand, if your goal is to run multiple hill-repeats for 45 minutes, three times a week, you'll know just where you stand when you reach the weekend. I just want my 2008 resolutions to be more steadfast, more resolute if you will, instead of ending up on the "would've/could've" pile like last year's. You see, leaving an endeavor open-ended allows even the best intentions to fail.

So, where am I at in the process? Here's a quick peek at a few of the goals I've written down for 2008 already. These are what keep me running and striving to move forward ...

• Run a minimum of four days and 20 miles each week
  
• Run a sub-4:00 hour time at Grandma's Marathon in June
  
• Volunteer for at least two area races
  
• Submit registration for the 2008 NYC Marathon (and keep my fingers crossed!)

Seriously, what does keep you running—especially when the weather isn't so great, or you're tired, or your to-do list is a mile long? What goals are YOU setting for yourself this year?

• How do you get out the door when it’s too hot, too cold, too windy, too rainy?
  
• Will you train for races to stay motivated?
  
• If so, how will competition help motivate you?
  
• How will other runners inspire you?
  
• What’s your primary motivation for running—to lose weight, relieve stress, stay fit, run really fast? Will this work?
  
• Music-listeners, do you listen on the run & what kind of music do you listen to? Will you listen more or less?
  
• How will you reward yourself after a hard effort? Will you use these rewards to challenge you more?

Please feel free to share your response with others here by leaving feedback below, and get ready to enjoy some free advice from your fellow runners!

"Spirit of the Marathon" Review

A friend and I went to see the movie "Spirit of the Marathon" tonight at the local theatre. Two words: humbling and inspiring. For any runner, or anyone who hangs out with runners, this is a jewel of a film. Just the type of thing I've needed lately to give my running engine a kickstart.

The movie is an award-winning documentary that follows six runners in their quest to complete the Chicago Marathon: two elite runners, two first timers, one aspiring to qualify for Boston, and one man in his seventies who has already completed a few marathons. It perfectly captures the obsessive nature of battling the monster that is the marathon. Whether it's the pre-sunrise runs, the solo 20-milers or the sea of strewn paper cups on the course, it's all there. I felt the movie was a genuine reflection of what I've personally seen and experienced in my many years of marathoning ... both the highs and the lows. If you're considering becoming a runner/marathoner, this movie is a good one to see.

I don't know about you, but I am now totally psyched for the 2-3 marathons I have scheduled for this year! This film has breathed a little fresh air into why I love running so much, and why I strive to endure running the marathon distance on a yearly basis. To see everyday people, beginning runners on up to professional athletes, struggle and strive in the same set of circumstances as I am ... that's motivational.

Nobody will ever say running - or running a marathon, for that matter - is easy, but just like you sometimes I need a gentle reminder that I'm not the only person out there who struggles. Let's face it, every runner experiences their own ups and downs, and finding motivation is often a very necessary step in achieving that running goal. This movie helped me to remember I'm not the only one on this planet who has their own personal training woes to deal with.

For a different and equally informative review of the movie (would this constitute him as Siskel to my Ebert?), check out Topher's blog.

8-On-The-8th Virtual Run

Looking for something to do this December? How about running in your first virtual race, Non-Runner Nancy is organizing a virtual 8-mile race that will take place on the 8th of December, although you are encouraged to run anytime between Dec 7-9. For more information on this event, see the forum at Runner's Lounge.

In the spirit of the season, and in honor of the first virtual run, I've listed eight reasons why I am planning to participate:

1. I enjoy the motivation of running with virtual friends ... which enables me to run for the finish line without ever looking over my shoulder for late-surgers.


2. I am able to set my own pace ... no more feeling rushed by runners of faster pace or again getting passed by other runners.


3. I am able to choose my own course ... my route can be as hilly or flat as I like it, even adopting course changes as I go.


4. I don't have to pull out my checkbook to pay the entry fee ... that's right, it's free! And no registration forms to fill out, no packet pickup lines to wait in, as well.


5. I have no need to worry about chip vs. actual time ... all I'll need is my trusty Ironman watch, and whatever time it says is final.


6. I won't need to worry about an official start time ... I can begin my virtual race when I want to, so sleeping in is an option.


7. I get a chance to add my very first virtual-race shirt to my running closet ... of course, how do I wash it??


8. Best of all, I need a reason to work off that latest turkey dinner, with mashed potatoes, gravy, corn casserole, pumkin pie ... and then after my run I can pull out the leftovers!

If you're looking to join us, be sure and run safe. Maybe I'll see you out there!

"Ready, Set, GO-ALS!"

I can hardly approach this weekend without a quick mention on goals, and the goals that I have set for my race on Sunday. Simply, goals for me are motivation. And enabling them allows me to sometimes face my most difficult challenges. They can also be designed to create a form of committment, so that you feel some measure of accountability as you strive to reach your goal. But of course, setting realistic goals that are obtainable are key. Here are mine, in order of importance:

1. enjoy but not hurt myself,
   
2. finish the race,
   
3. set a new marathon PR.

The first two, I feel, are easily obtainable. I always enjoy myself in whatever race I am in, even if there's pain involved. And having finished many marathons already, I know what it will take in order to get to that finish line.

Now, about that last one. My optimistic goal for the Des Moines Marathon is to run a sub-4 hour. This is a goal I've had for quite a while now, actually since I came so close back in 1992. You see, the marathon PR I set for myself at that race was 4:00.45 ... one I have wanted for so long to conquer. I actually came fairly close a few years back with a time of 4:09 at the 2004 Des Moines event. Even though I've had my years of either comfortable and serious running, this year I feel more determined that ever. I've been pushing myself to get stronger day by day, so I can take on this challenge with confidence again. My last long run of 18 miles showed me I could keep the pace I'll require, and actually gave me the boost I've needed. However, the cold and flu bugs flying around my household lately have left me second-guessing myself.

Only two more days. Do I feel my goals are realistic and obtainable? Yes. Am I positive and committed? Yes. So, will "it" happen this year? I don't know ... we'll have to wait and see.

Best wishes go out to all those who will be running ... Nancy, Kent, Teri, and the many others I've met recently through Runners Lounge. Come cheer us on!