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
Things were just not meant to be at the Des Moines Marathon yesterday. Though I had originally set my sights on running a sub-4:00 PR at the race, I unexpectedly encountered issues of both fatigue and back pain early on and had to settle for a time of 5:14. Now I'm not complaining, as I feel you should be thankful for any race that you have the ability to run, let alone finish. Nor am I discouraged, as there will always be those ups and downs in any race you run. However, I have to honestly admit, I am a little disappointed that I was unable to obtain the results I'd looked forward to. Here's a recount of the event ...
As race mornings go, everything started off as well as could be. Though my wife is normally my biggest fan on the course, she was diagnosed with pneumonia late last week and wisely decided to instead stay at home to rest and continue to recover. So I met up with my parents instead, who were to become my exclusive cheering section for the route. After a short drive, we arrived downtown early on and parked near the courthouse where the course would turn runners north from Court Avenue onto 4th Street. As we approached the start line near Capital Square, thousands of runners nervous with energy and excitement jostled back and forth as they waited for the gun to sound the race start. With only a few minutes to go, I bid my chase crew goodbye and hopped over the race chute fence to find my place near the 4:00 pace team. After saying a quick prayer, the gun went off and the large crowd surged forward along Locust Avenue and up towards the golden dome of the capitol building. The weather was clear and the temperature was just right.
The course early on was rather uneventful, other than the normal excited chatter of racers and high-fives from spectators along the streets. By the time the half-marathoners split off from the group to head south towards Water Works Park, us marathoners began the long climb up Grand Avenue hill past Terrace Hill. My mile times remained relatively even, with splits ranging from 9:02 to 9:24, but as I reached the shaded portions of Glenview and Foster Drives, I could tell my body was wanting to falter somewhat. I felt as though my energy was depleting much more quickly than I typically encounter in a marathon distance, so I began slow my pace to around 9:20-9:40 to save my reserves, all the while struggling to keep that precious 4:00 pace banner in my sights. Rounding the corner from Polk Blvd onto Kingman, I encountered my parents cheering me on from the median and began my trek towards the loop around the inside of the Drake track stadium for mile 12. I'll have to admit, whoever came up with the idea to loop the runners around this track was a genius. Not only do you have a chance to see what it feels like to run this spectacular venue, but you also get a glimpse of yourself on the jumbotron from a camera specially positioned. It's a very nice way to get pumped up for the remaining 14 miles to go.
Exiting the Drake campus and winding my way back down to a return trip along Kingman Blvd, I once again felt the power reserves slip and a few new aches begin to surface. Though I had cruised through the first half of the marathon in a little over 2:09, I could tell something was wrong. My chances at reaching my PR goal of 4:00 had already begun to erode, and now threatened to possibly eliminate my finishing the race altogether. I struggled to evaluate myself to determine what was hurting, why I was feeling so tired, why couldn't I keep my turnover rate high. Not finding a specific answer, I reached back to my pre-race goals and began focusing intently on number two: finish the race. Saying another quick prayer, I passed by my chase crew again and informed them of my now conservative approach. I then picked up my lead-filled feet and turned down into Greenwood Park and onto the Bill Riley trail at mile 16. I'd trained on this section once before a couple of weeks ago and had really enjoyed the solitary run through the autumn-colored trees along the winding river path. Though today I was thoroughly tired and already beginning to feel sore, I still did my best to soak in this wonderful experience and hoped it would somehow help me to recharge a little.
Crossing the pedestrian bridge south of Water Works Park, we entered the outlying portion of the course (called "no man's land" by many a runner) to follow the road around the back pond. Here is where my body began its attempts to shut down. Forced to walk most of this loop, I again met my parents who wondered if calling it a day would possibly be best. I'll have to admit I was close to submitting to their suggestion, but seeing the downtown skyline in the distance certainly gave me inspiration and I knew that only about six miles remained between me and finishing. I'd been in similar situations in many races past and knew that this was where the 90% mental portion of the race came in. Taking in a power gel and downing a couple of sliced oranges, I shuffled back into my run and crossed over Fleur Drive onto the trail for the 2-mile loop trip around Gray's Lake. Being familiar with this portion of the course from making it a part of my normal training regimen, I slid myself into cruise-control and allowed my legs to slowly and monotonously carry me over the Gray's Lake bridge, around the lake and up the final hill towards MLK Parkway. Only two miles left to go ...
Fortunately, having the entire eastbound lanes of MLK to ourselves, all of us runners could freely spread out to our leisure for the remaining distance before the final turn onto 3rd Street. As I rounded that last corner, I saw my father who encouraged me by letting me know that the family was waiting for me at the end, to which I had a swell of both appreciation and relief knowing the finish line was gratefully near. Crossing over the railroad tracks and the final few hundred yards, I was greeted with warm reception from an epic crowd gathered just as the clock ticked 5:14:46. "There, it's finished", I thought to myself, and let relief wash over me.
As I began looking around for my support crew among the multitude, I was pleasantly greeted by Cal Murdoch, friend and director of the Drake 1/2 Marathon, who congratulated me and commented on my superb choice of running apparel (a bright yellow Dam-to-Dam finisher shirt). And after receiving the well-deserved finisher medal around my neck, I located my family a few yards down. I was delighted to not only find my parents but also my wife's sister and her family. My nephews had even brought homemade "Way to go, Uncle Mike!" posters to help celebrate the moment ... they are so awesome. I must say a hearty thank you to everyone who helped, supported, well-wished and said a prayer for me during the race ... you are very much appreciated.
Though I'm unsure what happened, I will hazard a guess that my performance is likely the result of the holding pattern I'd purposefully put myself into this previous week. Coupled with the reality that I am possibly coming down the cold I'd tried so hard to avoid. Such is life, I guess.
This may not be my best race, but for sure won't be my last. And though these results were not what I was looking forward to, sometimes you need to focus on just finishing the race. Every race you run will teach you something, if you're willing to listen. So, until the next one, run hard and run long.
"I have fought the good fight, I have finished the race, I have kept the faith." 2 Timothy 4:7
I was tagged by Topher last week, and haven't been very good about eliciting my response in a timely fashion. Now that the basement is somewhat dry, I thought I'd take a stab at the questions. Those whom I've tagged next can be found further below.
How would I describe my running 10 years ago?
Hmm, ten years ago I was more interested in chasing around my would-be wife, Laura. That was a lot of running!! (jk, honey) I guess you could say my running is sort of ebb and flow. Some years my running flows (like now), but back ten years ago (1998) I suppose it was only ebbing. I can't say as I've ever had a year where I didn't do at least 3-4 road races, but it sure wasn't one of those marathon years either.
What is your best and worst race experience?
My best race experience has to be a 36-hour adventure race in Lake of the Ozarks called the Berryman Adventure a few years back. There I raced with a couple of friends through some of the hardest, yet most beautiful, surroundings I'd ever experienced. It was a very challenging course, as well as quite rewarding. Taught me a lot about myself.
My worst race experience would have to go to last year's Des Moines Marathon. What started as a finely-tuned pace ended as the utter worst I'd ever felt after a race. For some reason, everything came apart that day. Come to find out, I had finished the race with a severe case of strep throat and fever.
What is the best or worst piece of advice you've been given about running?
Chafing is one of a runner's worst enemies. I know, I've been there. Blisters were a constant issue for me in my early marathons. The best advice, which I still use to this day, is to apply Body Glide (or similar) to the bottoms of your feet and inbetween your toes. (This also helps the guys with chaffling...thanks for that one, Topher!)
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:
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.
I am able to set my own pace ... no more feeling rushed by runners of faster pace or again getting passed by other runners.
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.
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.
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.
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.
I get a chance to add my very first virtual-race shirt to my running closet ... of course, how do I wash it??
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!
Well, today marks my 100th blog post for the Pursuit of Runningness. It's rather funny...I suppose if you would have asked me a year ago what a blog was, I'm not quite sure I could have provided you with an accurate answer. However, since starting this blog last fall I've rapidly learned what this resource is and can do. The blog has allowed me a chance to connect with friends, family, and new running acquaintances, while also allowing me to provide some plausibly interesting and individualistic commentary on life's adventures...primarily through the focus of running and faith. And although I've occasionally found myself stumbling here and there (I'll plainly admit, my writing skills lack), I've come to realize now the outreach and influence that blogging is capable of. And I am ultimately thankful for the ability to have this freedom, not to mention the relationships it has generated.
However, today isn't about a bloggy, journalistic celebration. Because the blog will continue on, much like my running and my faith. Instead, this 100th post is devoted to a vision of combining these two in a more unique way. It's about running for something.
Up until recently, you couldn't have expected me to believe that I will be running in one of the grandest of all marathons to be held later this year...the ING New York Marathon. But what started as a improbable dream has become one of the truest of all running realities for me this spring. That's when I'd learned ING would be accepting me as a sponsored runner for their November event. Admittedly, it gave me more than just goosebumps…it made me realize how blessed I am to be able to run in something I'd always hoped for. To be honest, the ability to run this race has been a longtime dream-in-making for this aging runner. And I know it will be something I cherish for many years to come. But competing in an event of its magnitude has recently led me to consider the question...why me, why now?
I mean, I have been relatively happy running in the Midwest up until now. My typical marathon circuit has consisted of trading off between Grandmas Marathon in MN and the Des Moines Marathon in my hometown. So why do I feel as though everything has effortlessly worked out for me to go to this fall? For example, take the totally unexpected sponsored entry, the cheap airfare we found for my wife and I, the discounted hotel accomodations (cheap for NYC standards) just mere blocks away from where I'll catch a bus to the starting line, as well as my wife's unexpected but totally enthusiastic response of "we're going!" when it all started going down...it just all seems to be fitting some sort of a plan. And although it seems beyond my comprehension at times, I honestly feel God has had a purpose for my participation from the start. I know He wants to use this race for His good.
As you have seen more than once on my blog, I've been following Ryan Hall's story for quite some time now. Ryan is a very gifted athlete who won last fall's 2008 U.S. Olympic Team Trials Marathon and will be racing the men's marathon event at the Bejing Olympics this summer. He also happens to be a man of deep faith and a firm believer of using the gifts God has given us to make a difference. Recently, Ryan and his wife teamed up with World Vision as a way to generate attention and raise funds to help support children and families in AIDS impacted communities in Africa. World Vision happens to be a Christian humanitarian organization dedicated to working with children, families and their communities worldwide to provide things like: clean water, health care, nutritious food, education, and economic opportunities. Their Team World Vision organization has provided a simple way of giving everyday athletes the ability to reach beyond their own goals to where help is needed most.
In 1-John 3:18 it says, "let us not love with words or tongue, but with actions and truth." Now, I know it's easy as a runner to set a goal of achieving a personal best in an event…it can be challenging, exhilarating, and satisfying on a deeply personal level. But there's more to experience and a larger impact that can be made - one that goes further than one can ever dream. For far too many years, I'll admit these races have been about me and my goals. So this year I want to purposefully set a goal that goes beyond me. I guess sometimes running accomplishments in and of themselves are empty without being done for a greater purpose.
After some long and careful consideration, I've decided that I would like to give my training and upcoming NYC experience a purpose. I've come to realize that there is something bigger than me - and it's time to take some action on its behalf. And I've decided as a way of running for something (rather than just "in" something) I am going to partner with Team World Vision for the 2008 ING New York Marathon on Nov 2. After talking with their sponsorship director, I feel this is an inspiring opportunity to hopefully combine my efforts with others to provide something to those who so desperately need it right now.
Up front, I want to clarify that the donations I will be asking for will not used to financially support me or the race in my behalf, and that all funds will be collected and used solely by World Vision for their outreach programs worldwide. Basically, what I am doing is joining a team of like-minded athletes who are using their particular racing event to help raise awareness and funds for some of the world's most vulnerable children.
Throughout the fundraising process, I'll keep track of these donations through a personal Team World Vision website where you will be able to see the numbers grow until the actual marathon event is over. (Currently, World Vision is working to add the ING New York Marathon to their list of team events, and I am waiting for this to be available. When it is ready, I'll be providing more information on my blog, as well as sending it directly to friends and family, about how you can participate.)
If you have EVER in your heart wanted to donate to a worthwhile cause such as this, but just couldn't decide the best way to do it, why not use "such a time as this" to support my efforts through Team World Vision by making a one-time donation?
Here are a few examples of how such a simple, one-time gift would be used:
$25.00.....provides basic lifesaving medicines and supplies to those who are weak or ill, or helps pay educational support for a child's school fees and essentials like uniforms, backpacks, and school supplies.
$30.00.....sends either seeds, tools, and training in Africa that can help thousands of hungry families survive, or goes to prevent starvation (every day, 14,000 children die by the suffering caused by hunger).
$50.00.....provides either livestock to a family that would supply a village or family with eggs, milk or even wool, or access to safe water and sanitation that can cut a community's child mortality rate by half.
A donation does not need to consist of much - even a few dollars will help; just whatever your heart leads you to give.
In summary, I simply feel God has given me the ability to do what I enjoy the most. Now I want to do my best to honor Him by using that ability to help others. And hopefully, by teaming with World Vision, maybe I can somehow use this gift to help bring a little hope to children and families in areas directly impacted by poverty, disease, natural disaster and war, who need it most right now.
Seeing the current events occurring around the world, I know we can all say the opportunities certainly abound to lend a hand. Maybe it's time to put a little hope in motion.
Thanks for your consideration & stay tuned for more info - Mike
It's spring again, that time where parents from neighborhoods around you all head to the local park to teach their kids to ride a bike. The traditional method involves pushing your child as fast as you can, all the while hoping they learn to pedal and balance all at the same time before you yourself collapse from the endless sessions. This can be scary for many kids, and parents too, as I've been finding out lately. There's always the risk of skinned knees and scraped elbows. So far, my daughter has been taking this rite of passage in stride, and is slowly advancing her solo distances daily. Sure, she seems a bit unsure at times, but with guidance and a little practice she'll soon be breezing up and down our block with that natural ease we all know will come.
That also seems to be life with running. I've been running regularly literally my entire adult life. You could say it runs through my veins, as my father was also a track runner in his earlier years. I began in the mid-80's along the lake roads where my family lived in northern Minnesota. While I didn't run solely for the sake of exercise alone, my outings did provide me many a chance to think and reflect. I guess it seems running always helps to see things more clearly. Maybe it was my chance to find that freedom and some sort of adventure that a teenage boy typically seeks.
Now, lest you begin to think I was born to run, I actually wasn't. From the beginning, you could tell I was not a very proficient runner at all. My stride was too long, my breathing became too easily labored, I went out too fast in the beginning of my races... if you were to name it, I'm sure I must have encountered it in some fashion or another. In fact for many years, even after my first marathon a couple weeks after graduation, I somehow struggled to find where running became less of a chore and more of an enjoyment. But with even all the sweat and the pain I endured, I still found that it provided more benefit than I could understand. It gave my life balance.
My point is, running isn't always easy. And I know from experience that it was never designed to be...unless maybe you're a world class distance athlete. It is a constant challenge. Every day is different…the weather doesn't cooperate, you have a nagging injury, you don't get the PR you were looking for at your last race, your desire to run or train begins to wane, your dog ate your favorite shoes, etc. I have experienced them all at one point or another (except the part about the dog.) But somewhere along the way I've learned to ride the bike. Basically, I stopped thinking of running as being work, and started thinking of running as being an opportunity. That's when it started being enjoyable, it started being fun. Now, I consider running my chance to do so much more than I could do.
My guess is, there are many runners out there will agree that running can actually be relaxing; that it has the ability to ease the pressures of a bad day or bounce you back from ills of everyday life. From my experience, I know there are days where a 10-12 miler can magically loosen up the tension I've been feeling all day. Sounds crazy, but it's true.
One rewarding aspect I've experienced recently is teaching others the rewards of running and racing. You see, the cool thing about being a runner is that you always have opportunities to assist and show others the benefits of running. Be it volunteering in a local race, possibly directing your own race, or just accompanying a friend through a few of the hard and lonely miles.
There are just so many ways to enjoy life with running. What makes running enjoyable for you?
Sometimes, the realization of just how quickly this world wants to throw us into the middle of it becomes a closer reality.
When I woke my daughter yesterday morning, she sat up and uncharacteristically launched into this serious conversation with me. Now we don't have these types of conversations too often -- yet, that is. Thankfully. Normally, the dilemmas of her age involve typically simpler things, like "Do I HAVE to wear my snow boots to school?", or "But I don't LIKE broccoli!", or more recently "Dad, I can't give you a kiss when you drop me off at school...all my friends are WATCHING!" Sigh.
So, I asked her what was up. She begins to get all teary-eyed and immediately blurts out, "I want to tell you something, but I know you probably won't be happy." I calmed her down and reassured her that I loved her, promising that I would always listen. I also encouraged her to tell the truth, something we try always to remind them of.
She sniffled a bit, took this deep breath, then said, "You know that boy, Elijah, from my class at school? He asked if he could be my boyfriend." She bit her lip and looked at me with worried eyes.
Whoa, what was that? My mind reeled for a moment, my brain apparently not fully awake itself. I quickly wanted to say, "Who asked you what?? Doesn't he know you cannot even think of those things until you're 30?!", but I didn't. Instead I took a deep breath myself, slowly began stroking her hair to calm her down, and asked, "So what did you say?"
"I didn't say anything, Dad. We just kept chasing our friends around the playground."
Whew, was that ever a relief…apparently she wasn't interested in having a boyfriend. She obviously had been all worried since yesterday that she had done something wrong. That somehow she had either made Elijah feel bad for asking or had wronged her parents for even engaging in a conversation of the like. Wow, score one for 'Praying your child experiences a somewhat normalized childhood in this day and age'!
Holding her hand, I commended her for not just joining in on the boyfriend/girlfriend scene just yet. I then explained to her that God had a plan for her life and that she didn't need to worry about those other types of things right now. "Just be his friend, hon", I said and gave her a kiss on the head.
Her eyes went back to that familiar sparkle I know, and out of bed she bounded to get ready for school.
. . . .
Okay you think the story is funny. But I can plainly understand. I mean, what's the big deal anyway. All kids go through this at some time, right? Well, the thing is this...she's only six years old.
Now before some of you think I am going diving into the deeper end of the pool, let me explain.
Firstly, I guess I am just expressing what every parent tends to think of when they hit that "boyfriend/girlfriend" stage in their children's lives. And if you have a son or daughter this age (or somewhere in that gradeschool timeline), I guessing you will eventually run into this sometime soon yourself. But more importantly, I already understand this world has this way of creeping up on us. Even more surprising is how it affects our children and tries to make them grow up much faster than they should. And every day, it creeps closer and closer. Sometimes you can see it coming from a mile away; other times it is very subtle. Reality check? Things I remember not experiencing until high school are now occuring with kids as early as middleschool. And sometimes, even gradeschool. That's an eye-opener.
Though I certainly believe 'Elijah's' intentions for my kindergarten-aged daughter were non-egregious, and I don't believe my daughter would have run off and gotten married to this boy resulting from these playground actions anytime soon, it does go to show how quickly our kids are forced to engage a world that pits kids against older-aged situations every day. Honestly, I'm not ready for her to begin thinking of what a 'boyfriend' is, nor why she needs one. Let alone what a 'girlfriend' is supposed to do! Being six years old is supposed to mean living an innocent existence, isn't it? At least, I thought it used to be.
Be it as it may, I cannot keep my daughter as a six year old forever. And I also cannot be there when she eventually faces every situation as she grows up. But I do believe God has intended a plan for our kids to live with simple innocence as long as we can allow as parents.
Of course, there will come a time when those things change and they are thrust into the complexities this world contains. We cannot shield them forever, obviously, but we can help them along the way. Help them understand God's love and plan for our lives. The Bible outlines that plan for each of us, be it as adolescents or adults. And knowing and applying that plan can hopefully help us not become so caught up in this world.
My desire for my daughter is that she understands God has a plan for her life. That growing up will come in time, and that playing on the playground can be and should be as simple and innocent as God intended it to be for her.
Honestly, I don’t mind dealing with those simpler dilemmas where my daughter yells, "My (little) brother is in my room dancing in his underwear, and he won't get OUT!" Sigh. I enjoy those days. And I know, some day, those days will end.
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 leasttwoarea 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!
Okay, I'll admit. The title alone made me sit up straight in the theater a few weeks ago and take keen notice. I mean, why wouldn't any movie preview with the word "run" in it's title not entice the typical runner? But, of course, from what we could immediately tell, this wasn't going to be the typical runner movie. Still, I made it a point to see it last night.
"Run, Fat Boy, Run" is a movie about Dennis, a commitment-phobe who leaves his pregnant bride at the altar literally running down the street to get away. We cut to five years later and he's still running, but this time running after shoplifters as a low level security guard for a women's clothing store. He still pines for his ex and longs to be more of a hero to his son, but that is increasingly difficult as she has taken up with Whit (Hank Azaria) ... a well-to-do, muscular, all too perfect suitor who runs marathons. “Why would you want to do a thing like that?” is Dennis' reaction to that last bit.
Already consumed with remorse and now faced with losing Libby for good, Dennis has to prove something to her, to himself and to that wiener. It's something about responsibility and finishing things. And what better way to prove to Libby that he can get his life together - than by running in the local London marathon - the same race Libby's new beau is training for. But his noble ambitions to run 26.2 miles are obviously offset by his drawbacks ... such as, he smokes, he drinks, he’s out of shape, he’s lazy, he’s immature, etc. Predictably, a spirit of competition begins between Dennis and Whit, and soon enough, Dennis is attempting to beat Whit at his own game: running. What follows is a slapstick plot filled with training montages and the shopworn story of a schlub trying to fix his life by proving himself in a sporting event ... in this case, the marathon.
In spite of the wacky physical humor found in the training scenes and the cliche English comedy as Dennis stumbles through mile upon mile of the marathon trying to right the wrongs he once set, I felt it was extremely likable and a touch heartwarming by film's end.
You're likely wondering how such a lark of a movie, which hasn't seen many favorable reviews as yet, could possibly provide any meaningful metaphors for life. I suppose much of its impact comes from its images of Dennis running and its conviction that there’s a difference between running toward something and running away. It goes to show us that to achieve takes determination, takes drive. Moreover, it shows us that there is a lot of truth to getting your life together through the use of running. That the pain and fatigue you endure is worth the eventual goal.
More than likely, I'm just like other runners who like to watch movies about things I enjoy doing. Besides, it's hard to pass up a movie about a runner. And tiny running shorts on a dude are the comedy gift that keeps on giving.
Sitting here gazing at my Runner's World calendar, with its October-themed photograph of an inspiring runner plodding down a backwoods trail canopied by fall-tinged leaves, I realize I've been anticipating such a run lately. Admittedly, I have spent my fair share of time running on hard surfaces this summer … concrete, asphalt, they've all seen me too often. Primarily, I tend to log the most miles on concrete. It's not that difficult to do as most of my routes cover urban areas, and don't typically stray into rural zones unless I end up following a major roadway while logging distance runs. The only problem with this is that concrete tends to have all the shock absorbing qualities of, well, concrete.
A concern for many years of my running life now has been the necessity to spend time outside the normal urban environment. Due to realizing the needs of both recovery and variety in my workouts, I've been making it more of a priority to find and utilize more forgiving surfaces to run on. You see, these two concerns work together to save my body and mind from constantly enduring 'the hard way' of running, and have emerged as crucial factors to my running becoming more injury free and my fitness more well-rounded. Why, you say?
First, is the concern for recovery. Recovery is the body's chance to regroup and repair after a workout. Although the human anatomy is well-designed for the shock absorption from running, there are limits as to how much highly repetitive pounding it can receive from the constant impact on hard surfaces. You see, unyielding concrete poses a much greater demand on human physiology than a less compacted surface, as the force of impact is fully realized on the body in a more exaggerated way. Muscles may tend to become much more inflamed and soreness increases due to the repetitive rigidity and continuity of this type of action. Conversely, it's been proven the ability to recover is much faster when running on more forgiving surfaces, such as grass and dirt, even gravel. Infrequent off-road performance like this can provide the body a better chance to rebound more quickly and develop strength for later sessions. And lest you think you need to run 'the hard way' to get a hard workout, I've found one of my toughest but most satisfying workouts to be a long, hilly trail run around a local lake. Surprisingly, giving your body a chance to recover on less rigid surfaces can prove to be just what it needs from time to time.
Second, but just as important, is an attention for variety. Alright, you've all seen him: the recreational runner, jogging the sidewalks and roadways in a neighborhood near you. But with no where to go, except repetitively up and down the local bike path, this is possibly the only way he'll ever know how to get a workout in. The simple fact remains, the majority of these runners will likely never touch actual dirt. Many of these urban runners have succumbed to the illusion that a harder, more constant surface is clearly the path of least resistance. Therefore, they commit themselves to the life of urban running exclusively. They may never experience or understand the benefits for taking their running off-road. The truth is, by incorporating variety (flat/hilly, dirt/mud/sand, etc.) into their routine here and there, the average runner can promote injury prevention. The simple the fact of running in a variety of different situations can produce a stronger body, as well as also strengthen and stimulate the mind. It's really two-fold: variety allows the runner to both adapt themselves physically and challenge themselves mentally. And who's to say a trail run can only be seen as a challenge, because I happen to believe a local Living History Farms off-road race to be one of my most rewarding and recharging workouts of my entire year. Hey, it's what you focus on that counts.
A good trail run can serve many a purpose to the determined runner. And possibly, in the process of doing so, maybe you'll find your fitness becoming a little more well-rounded. Be safe and run smart.
It feels as though the fall season is rapidly bleeding away from us. Just yesterday, it seemed it was October...bright autumn leaves and the plans of a marathon trip to NYC but a away. Yet today's run reminded me that God created these wonderful seasons. He also created running tights, for a reason—and when the north winds howl and the temperature is hovering above freezing, you shouldn't end up forgetting them at home.
A quick run-down on recent happenings and things to come...
Though a little over two weeks have passed, I am still feeling the afterglow of running in the NYC Marathon. It was a great experience for me, and one I know I won't soon forget. I've had so many opportunities to relate my personal story to friends and family, as well as numerous chances to thank them for their support and prayers. It has also inspired me to look ahead and set still more goals.
It's definitely that time of year again. Yes, you know…the age-old, annual tradition where you blanket the outside of your home with millions of tiny bulbs, that fine act of ladder-balancing while freezing most every body part you own, the seemingly endless process of poring over the miles of drop cords and strands of Christmas lights searching for the one small reason why the entire house refuses to become a Griswoldian beacon to the local neighborhood...
Clark: Russ, we checked every bulb, didn't we? Rusty: Sure, Dad. Clark: Hmm...maybe we ought to just go up there and check... Rusty: Oh, wow. Look at the time. I gotta get to bed. I still gotta brush my teeth, feed the hog, still got some homework to do, still got those bills to pay, wash the car...
Ah, Christmas is coming...now, where's that ladder?
The Living History Farms race is this Saturday...I am so totally psyched. And why not, this happens to be my favorite race of the entire year. I mean, where else can I spend a fabulous Saturday morning in November running through woods, fields and streams with thousands of other crazy runners and, while crossing that finish line completely covered caked in mud and grime, still have the incredulous look of pure enjoyment on my face? It's priceless.
As my recent Grandmas Marathon post explained, I'm finally back to a somewhat normal summer schedule. Of course, I'd much rather be camping next to a roaring river than sitting at my desk job, but you gotta pay the bills somehow.
Here's what's been going on in my corner of the world lately:
My basement is finally dry, though the yet-to-be-cleaned carpet still resides in the garage and gaping holes in my drywall still echo my search for any internal-wall damage. I do have a new roll of carpet padding waiting to be installed, however I've been holding off since hearing of the possibilities of FEMA flood disaster assistance here in our county. We completed their application online and had an adjuster come over the day we arrived back from vacation. Now, we are sort of in a holding pattern waiting to see what financial help they may have to offer before taking on the hardship cost ourselves. Hopefully we'll know this week.
This year's Grandma's Marathon, as well as both the Dam-to-Dam 20K and IA Games Adventure races, are now over. The only races I have yet to look forward to this summer are possibly the Midnight Madness 10K in July, then a reprisal of last year's Project H20 Maffitt Lake 5-Mile Trail Run in early August. But coming down off the adventure race has been a bit tough for me, since I really, REALLY enjoy that sort of endurance stuff. So I am considering signing up for something adventurous again before fall. I've been thinking either the Hartman Eco-Tri or GAAR adventure race (both held in August)...or possibly both. Not sure yet.
Though it is kinda hard to top the northwoods camping in Minnesota we had last week, we've decided it's also too hard to resist the lure of a 4th of July weekend spent under camping the stars while our clothes still smell of campfire smoke. Yeah, we didn't even allow time to for dust to collect on the camper before we made that decision. But, just like my 3- and 5-year olds, I'm sooooo excited about another chance at roasting some yummy s'mores over the fire. I am just left to wonder...is it possible to get wireless laptop reception out at the campgrounds so I can move that office job of mine outdoors? Oh, that would be SO nice!
Slowly getting geared up and trained up for my week-long trip into the Colorado mountains next month. I'll be heading out with some good friends from my church to a remote camping site up in the hills near Colorado Springs where we'll spend the vast majority of our time hiking, rope climbing/rappelling, and studying God's word. I had the opportunity to go last year and was just completely overcome with the rugged beauty of the area and quiet seclusion it offered. Not the mention the 4x4 trails we had to tackle for miles just to find our camp site on top of a cliff. Ummm...no busy life, no alarm clocks, no toilet...oh, maybe that's why my wife opted to stay home?
Oh my gosh, in looking at my Runner's World calendar here I am noticing that it's only 4 months until the New York Marathon...that's roughly a 16-week training plan away, so time to get busy!
I've been meaning to expand on something I presented in my Valentine's Day post this past week regarding how to keep your love for running alive. It deals with the aspect of "spreading the love" of running to others and giving something back to your running community. And it's also a topic that I feel very strongly about myself. We're talking about the selfless act of volunteering.
Being a past race director, as well as a volunteer of multiple events myself, I've seen this need firsthand, from both sides of the proverbial race fence. I can understand the genuine need out there for willing people to step up and assist in local races. Let's face it: events today literally take dozens (in some cases, hundreds) of dedicated volunteers to help make race day successful. And without compassionate people to assist, most of our local events would not exist. Think about it: it's these volunteers, who graciously give of their time, that help make it possible for us athletes to compete in a fun, safe, and organized way.
Why should I volunteer? Well, if you have a love for running, maybe you should instead ask yourself do I enjoy helping others? Do I like meeting new friends and fellow runners? Do I have a yearning to learn more about how races work? Do I want to give something back? I think that if you said "yes" to any of those questions, possibly you need to consider involving yourself more. Volunteering at a race is a unique opportunity to get to know your local race director, as well as meet new runners. It can also be a wonderful way to learn a few new skills and help further a local running cause or support a racing organization. And what a great way to make a positive difference in your community!
Just consider how many ways you can potentially involve yourself. Most races have a laundry list of assignments in need of capable persons willing to provide action. Such activities as packet stuffing, packet pickup, aid stations, start and finish line duties, course marshaling, course and runner security, medical, expo, marketing and public relations, set-up and clean-up, and race operations ... and these are typically only a few of the positions available. Let's face it: there are multitudes of ways we can insert ourselves into the mix. We just need to step up.
But why volunteer when I can just watch? Because you'll gain valuable knowledge about what it takes to put an event together, develop an admiration for those who spend countless hours putting it all together, receive a little adulation from your fellow runners, and possibly even score some great event schwag. Most of all, you will be participating in enabling the passion you share for running with people just like you. Not only will you be as much a part of the action as the racers themselves, but you'll be giving back in a special way appreciated by all those people you helped to cross that finish line.
So, if you'd like to give something besides money, I challenge you to consider lending your time and talents to the types of organizations that are important to you. The runners you help will appreciate you more than you can ever imagine for helping them obtain their dream.
During lunch with my wife and a couple of her coworkers today, the topic of foot pain came up and I was asked the question of how can one know what type of running shoe is best? Honestly, that was a good question I'd never been asked before. Now you have to realize, I'm the type of guy with the constant motto of "put one foot in front of the other" in whatever situation he's being faced with. And I am the kind of runner - a veteran of dozens of races and countless marathons - who tends to buy whatever shoe he likes. In fact, the shoe to the left (the Asics GEL-1110) has been my shoe of choice for many years now. Yeah, so I purchase more with the simple choices of style and price in mind, rather than biomechanical protection and advantage. But, I mean why would I begin to change something that clearly works for me? Well, and here's where the swallowing of my pride begins...I'm beginning to learn the simple fact of what "works" for me may not actually be what's "best" for me.
Lately, I've begun noticing that my arches have been aching more and more after workouts. It's not an outright pain in my feet, but it has been relatively consistent over the 6-8 months. I had attributed it earlier to worn out shoes, so I bought another pair late last fall. But the ache still occurs. Today's conversation actually led me to ponder in all honesty...could this be a sign that I might be running in the wrong shoes myself?
Alright, I had to find out. Not having much of any knowledge on the subject to make a reasonable conclusion myself, I opened my laptop and took my research online. And in the process, I learned that you can go a long way toward discovering what you need in a running shoe just by looking at your feet. Here is a summarized version of my findings.
Basically, there are three foot types, each based on the height of your arches. For the quickest and easiest way to determine your foot type, a runner should first take what's called the "wet test" by performing the following:
Step #1 - Pour a thin layer of water into a shallow pan Step #2 - Wet the sole of your foot Step #3 - Step onto a blank piece of heavy paper Step #4 - Step off and observe the shape of your foot
Now, let's match up our imprint with one of the foot types found below: Normal (medium) arch
Description - Normal feet have a normal-sized arch and leave an imprint that has a flare but shows the forefoot and heel connected by a wide band.
Foot characteristics - A normal foot lands on the outside of the heel, then rolls inward (pronates) slightly to absorb shock. Runners with a normal foot and normal weight are usually considered biomechanically efficient and don't require motion-control shoes. They will do best in a stability shoe that offers moderate pronation control.
Flat (low) arch
Description - Flat feet have a low arch and leave a nearly complete imprint; there's little inward curve where the arch should be.
Foot characteristics - This imprint usually indicates an overpronated foot that strikes on the outside of the heel and rolls inward excessively. Over time, this can cause many different kinds of overuse injuries. Runners with flat feet often do well in a stability (mild to moderate overpronation) or motion-control (severe overpronation) shoe.
High arch
Description - High-arched feet leave an imprint showing a very narrow band connecting the forefoot and heel.
Foot characteristics - A curved, high-arched foot is generally termed a supinated or underpronated foot. This type of foot usually doesn't pronate enough, so it's not an effective shock absorber. Runners with high-arched feet often do best in a neutral-cushioned shoe (one without added stability devices to reduce or control pronationi) that encourages a more natural foot motion.
By making a comparison to the diagrams above, we can fairly accurately determine what type of foot type we have on our own. Based on the resulting print on my piece of paper, I guess I would classify my foot type as normal to slightly flat-arched. Not a huge concern, but a noticable one for someone who runs (or aspires to run) as much as I do. The reality: an observation like this will ultimately change the way I choose running shoes in the future. A good shoe choice will likely result in long mileage and happy feet; a bad choice could mean additional pain and increased injury. Yeah, I'm all about happy too.
Now, the shoe I currently wear has mild shock absorbsion and some cushioning, but honestly that's what you get for the price. It doesn't provide much stability and, overall, possibly isn't the best fit for me. It's time to begin looking for a blended shoe with the support I need. Doing a bit more research, I'm anticipating my next purchase will likely be something with better protection, which is more suitable to meet the needs of a mild overpronator…something like the Asics GEL-Nimbus 9 or GEL-Kayano 14. But, just to be on the safe side, I plan on heading to my local specialty running store and having the professionals do what they do best.
Now, if only they could make a shoe that shaves a minute or more off my pace...
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If you would like to study this topic a bit further yourself, here are a few sites you can check out:
I'm not a Lance-fanatic. Yes, I've read both his books, "It's Not About The Bike" and "Every Second Counts", both of which detail what an incredibly unique man of focus he is, but also how very egocentric he can be. Though I have to admire the athlete and cancer survivor for being an inspiration to literally millions of people, I am just not into all that Lance hype. However, I will admit I was a bit more impressed with the guy after seeing him run in the NYC Marathon ... for the second year in a row.
Of course, the cycling legend wasn't so legendary in his first marathon in New York last year, but on his second attempt last month he bettered his PR by almost 15 minutes. Being that his time was 2:46:43, it is quite a feat even for him. "I came in better prepared, but perhaps I started faster than I wanted," Armstrong said. "I sort of got out there and realized I was either going to finish OK or be crawling home." In fact, Armstrong looked fresh in his yellow jersey at the finish after hobbling in last year. This time, apparently he trained more consistently and included faster 18- and 19-mile runs. Yeah, he has my PR beat, but then again I don't claim to have the VO2 threshholds this man inherently has. Incredible that a man of such cycling talent can switch it up and successfully tackle one of running's greatest marathons. For all you cyclists out there, take heed: there is running promise for you yet.
If you have an extra moment to spare, view Lance's video interview afterwards of how he describes why he ran such a better race this time around. And Lance, if you REALLY want to impress me, let's see what a third attempt can do next year. Run hard and run long.
The warmer weather seems to be here, or at least it has been for the past couple of days now...it's great! It makes running so much more enjoyable. I suppose I need to consider pulling my lawnmower out of hibernation, but am I really ready for that ritual to begin already?
Enjoyed the evening with my wife at the BonJovi concert here in Des Moines last night. They rocked! Though the $40 t-shirts were a bit steeply priced, being able to finally experience "Wanted, Dead Or Alive" live was truely incredible and a dream come true for me since high school.
Wednesday night's youth group is not happening this week. Actually bummed. However, our junior high lock-in on Friday is. This I'm really psyched for it...hoping to spend some fun time with the guys!
Lately, I've been thinking about Romans 12:21 where it says, "do not be overcome by evil, but instead overcome evil with good". Ultimately, the defining moments of my life are not determined by the evil/bad being done to me, but really by my response through the grace of God. That's when I give up my desire to seek justice or fix things myself and place it in God's hands. And I realize, that's a tough thing to do sometimes...but it is absolutely necessary.
This story could possibly raise way more questions than it answers. I mean, why were grandmas banned from using headphones while running in the first place? Seems kinda discriminatory, if you ask me. On the other hand, why the sudden reversal? I mean, it was dangerous for grandmothers to run with headphones a month ago, but now it's somehow safe? What changed, exactly? Did a group of angry grandmas lobby for this change? If so, did they wave their canes and walkers in a threatening manner while doing so? Because that could be considered assault. And what do grandma runners listen to anyway? Folk music? Lawerence Welk? (Is that stuff even available on MP3?) It just doesn't make sense.
While you ponder, and possibly either show displeasure or revel in the rule reversal, here's some background music for your run/workout today...
By the way, I've signed up to run Grandmas Marathon again. I think this will be either number 15 or 16 this year. And I doubt I'll be bringing my iPod.
Okay, if you're like me, you've trained, tapered, and overcome your share of bumps in the road to your marathon. But there's still a lot you need to do right come marathon day. Taken from both running experts and running novices, all who share their hard-won wisdom below, here are a few ins and out of race day you should wisely consider. I know more than a few of these have served me well on big days past, and I will be taking heed of again for my upcoming race in NYC in a short couple of weeks.
Don't do anything new. Race day is not the time for new shoes, new food or drinks, new clothing, or anything else you haven't done on several training runs. Stick with a routine that works for you.
Eat first thing. Too many marathoners skip breakfast on race day, opting for just a cup of coffee and/or some sports drink. You need more than that. From the time you go to bed until the start of the race is usually eight to 10 hours. In that time, your liver glycogen — which is stored carbohydrate — gets depleted. If you don't have a simple, high-carb breakfast, you're going to be in trouble at 20 miles. Bananas, bagels, or energy bars are good picks.
Don't overdress. Marathons often start in the cool of early morning, and it's easy to overestimate the amount of clothing you'll need. As a rule of thumb, it will probably feel 10 or more degrees warmer once you get going, and temps will rise as the day goes on. If you wear too much clothing, you're carrying extra weight, and will sweat more than you want, possibly increasing your body temperature and risk of dehydration. By overdressing, you create a microclimate around the skin that induces sweating. The best clothing allows for some heat loss, but not so much that you become uncomfortably cold.
Prevent chafing. During a marathon, every moving body part that can chafe will chafe. And nothing is more irritating and painful than skin rubbed raw. To prevent this, make sure your shoes, socks, and clothing have no raised seams that will rub against the skin. Also, use Vaseline, BodyGlide, or something similar in key locations, including your armpits, nipples, and inner thighs.
Wear sunscreen. Marathoners sometimes don't think about the fact that they're in the sun long enough to get sunburned. This is particularly true if you finish in four or five hours, which takes you into the high-sun time of the day.
Pin your race number on your shorts. That way you can fiddle all you want with your upper-body apparel. If the temperature rises, you can peel off the long-sleeve shirt that kept you toasty for the first three miles. If the wind kicks up, reach for the shirt that's wrapped around your waist. Putting your number on your shorts allows you to add or subtract layers as needed to adjust to changing conditions. On a hot day, you could even exchange a sweaty shirt for a dry one. The easier you can vary your torso covering, the better.
Go for the jolt. Twenty years ago, researchers thought that caffeine helped runners burn more fat, thereby sparing precious glycogen. That theory has been mostly disproved, but caffeine does make the marathon feel easier.
Top off your tank. Most marathoners know enough to stay well hydrated in the days before their race. It's tough to superhydrate, however, because your kidneys have time to release any excess water you consume. But in the final minutes to half hour before the start, you can trick your kidneys by sneaking in a late drink. (Your kidneys will mostly shut down once you start running hard.) Another trick many marathons try is eating pretzels before the marathon, figuring the extra salt will help them retain the fluids they consume.
Keep your warmup short. It makes sense to not warm up much before a marathon. After all, you want to save energy. But you'll actually run more efficiently if you first loosen up your leg muscles. Consider doing a warmup just to the point of a very light sweat. You can also use the warmup to gauge the weather, to see how you will need to adjust your pace to the conditions.
Run even pace. This is possibly the oldest and most important of marathon strategies. "Both the laboratory data and experiences of countless marathoners show that even-pace running is the optimal approach," says Russ Pate, who has a Ph.D. in exercise physiology and qualified for three U.S. Marathon Trials in '72, '76, and '80. "In my best marathons, I almost felt that I was running too slow the first five to 10 miles." Exercise physiologist Phil Sparling, Ph.D., concurs. "You have to run so slow that it feels like you're holding yourself back," says Sparling. "Later it feels so good when you're going strong and passing people."
Fix it sooner, not later. You might notice that your shoelace is beginning to come untied. Or you're starting to chafe in that one particular spot. Or a pebble has taken up residence in your left shoe. These things don't go away on their own. And the sooner you deal with them, the better you'll fair over the distance. It's like the old saying, "An ounce of prevention is worth a pound of cure." Only in the marathon, it's more like an ounce of cure early is better than a pound of pain later.
Drink early — and late. When you're aiming for a fast marathon time every ounce of fluid you consume helps maintain the blood flow to your skin (for cooling) and to your heart and muscles. Since running hard slows the absorption of fluids from your stomach, you need to begin drinking early to have the fluids become available later. That said, drinking at the 24-mile mark also helps. There might not be time to absorb all the water and sugars, but some can get into your system, and this will help you in that last tough mile. (Important note: If you expect to run four hours or slower, be careful not to overdrink and develop hyponatremia. Drink when you are thirsty, and stop drinking if your stomach becomes uncomfortably full of fluids.)
Use some gel. Sports drinks contain carbohydrates and other good stuff, but gels provide a more concentrated source of carbs that can prove especially helpful in the last half of the marathon. Some marathoners carry four gel packs, taking them at miles 10, 14, 18, and 22. That's an average of about 60 grams of carbohydrates per hour, or about the maximum the body can handle.
Draft off someone. Hey, it works for Lance Armstrong. The drafting effect isn't as strong in running, but it's still there. "I always tried to tuck in behind someone in my marathons, because it's so much more efficient to follow," says Ken Sparks, who has a Ph.D. in exercise physiology and ran a personal best 2:28 at age 46. "I'd often pick one of the first women. They'd usually run a strong, even pace." Just be decent about it and don't follow too closely, or better yet, agree to take turns leading so you're working together with this person. Alternative: Find a marathon that offers pace groups, and join the peloton, just like Lance.
Don't charge the hills. The goal in marathon running is to maximize your efficiency over 26.2 miles. That's why drafting works. And it's why running hard up the hills doesn't work. From an energy-output perspective, you gain more speed by putting your effort into the flats than the hills. When you're on the hills, just relax. Don't worry about those people who are passing you. You'll get them back later.
Being a former triathlete myself, I laughed so hard when I saw the following video.
First of all, let me just go on record saying that this type of cross training is so wrong in so many ways and really should not be attempted. Secondly, soft paddles to the body don't truly reflect the actual open water experience of thrashing swimmer kicks to the head. Though, however crazy as it looks, the fact remains...it's a pretty accurate representation of what actually happens to a racer in a triathlon. And cross training your body (and your mind) is one of the greatest ways you can prepare yourself for that day.
Seriously though, I'm assuming it's fairly widely understood that most athletes can increase their performance by training in multiple disciplines. Performance in long-distance running can be greatly influenced and improved upon by many other exercises out there. Cross training not only gives your body the break it needs to recover from the constant pounding it receives from all the hard surface running it receives, but it can seriously help to reenergize a person. Even sports designed to increase flexibility, such as swimming, that require quick, agile, responses can improve your overall run.
Runners of all abilities have discovered the many benefits of cross training as a means to enhance their total conditioning and running performance. Yet, despite its popularity, some runners still wonder why they should participate in other aerobic activities if the central purpose of marathon training is to complete a 26.2-mile event, not a triathlon.
Benefits and Purposes of Cross-Training
Adds variety to your training and decreases the chance of burnout - It can occasionally be substituted for "easy day" of running (as an aerobic workout). It may also serve as an injury prevention measure. Certain activities such as cycling can strengthen related muscle groups and soft connective tissue.
Increases upper body strength - This is very important late in a marathon, as neck and shoulder muscles often become fatigued. Upper body strength is an important asset in ascending hills.
Provides an additional means of burning fat - This is always important to the serious runner.
Precautions and Considerations
Cross-training is not intended to replace running - In other words, don't substitute a three-hour bike ride for a three-hour long run. That's just plain dumb. This is the concept of sports specificity (as a three hour bike ride won't provide the training effect needed to run a marathon).
Use common sense when deciding whether to add certain sports to your fitness regimen - Refrain from lateral, stop and go, bounding, and high impact activities along with those with quick/sudden movements.
Utilize rest days - At least one day per week should be scheduled as a complete leg-rest day. Particularly important, prior to your long run it is crucial to be as rested as possible. While participating in your favorite cross-training activities can be helpful as a means of losing weight, don't overdo by skipping rest days, particularly for your legs. Over-training can lead to a variety of injuries.
Stretching - Stretch thoroughly after working out in any manner. If you choose to stretch prior to running, be sure to warm-up your muscles by walking briskly or by lightly jogging.
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.
A runner who also enjoys road and adventure racing, mountain biking, traveling, climbing, hockey, the outdoors, friends & family, and being a Christian.
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?
It's spring again, that time where parents from neighborhoods around you all head to the local park to teach their kids to ride a bike. The traditional method involves pushing your child as fast as you can, all the while hoping they learn to pedal and balance all at the same time before you yourself collapse from the endless sessions. This can be scary for many kids, and parents too, as I've been finding out lately. There's always the risk of skinned knees and scraped elbows. So far, my daughter has been taking this rite of passage in stride, and is slowly advancing her solo distances daily. Sure, she seems a bit unsure at times, but with guidance and a little practice she'll soon be breezing up and down our block with that natural ease we all know will come.
Sometimes, the realization of just how quickly this world wants to throw us into the middle of it becomes a closer reality.
