Rant: Running pet peeves from a 100* week

It has be hot and humid around here lately, and I am in a bit of surley mood. I just finished Chad Austin's article on "Running Lessons Learned" in the July/August issue of RunMinnesota and it prompted me to write about a few things I see while running:

1) Drop the rollerblades and run. I keep seeing people on rollerblades clogging the bike paths. STOP! Rollerblade is an inefficient exercise, if you want physical exercise: run! Running is significantly more efficient and is much more beneficial. And don't tell me about running = injuries! Most girls I see are 40% or less of my weight; the joint impact of you running is minimal. You are in much more risk of injury going down narrow bike trails on rollerblades with no helmet or wristguards. Get fitted for a good pair of shoes, switch to running, and your injury risk will go down significantly! And you will be less of a risk to me as you zoom around me and avoid the bikes. . .

2) Get off the sidewalks! Repeat after me: cement and joint/foot health are mutually exclusive! The sidewalk is significantly harder than a tar/asphalt road surface. If you are worried about traffic, find the running trails. I get in my car and drive a mile to a parking lot next to the greenway so I can run on an asphalt trail with no cars. Better yet, run dirt trails or in the grass alongside the asphalt trail. Saves on the shoes and the legs.

3) Dress for the weather! It is over 90*, high humidity, and I see people in black pants with a sweatshirt tied around their waist. Most of us don't have a perfect body. Please don't kill yourself trying to get there! Black absorbs light, white reflects it. Light is heat. You burn the same calories running a mile regardless of how much clothing you wear. All you are doing by adding layers is losing water; not helping with permanent weight loss. You are also raising your heart rate, increasing the chance you get a running injury, lowering the effectiveness of your workout for burning fat, and de-hydrating yourself. The last is key. People do die from overheating. I am overweight; I am a blob. Take it from me; when you run in 30 layers of black, people don't think your thin. In fact, they probably imagine that you are larger than you are. It is not worth risking your health to try to cover everything. You are out there to make a better you, not worry about people looking at the old you. The fact is, 95% of us out there are too busy worrying about our own running and how we look to even notice you. . . Wear something sensible and focus on safe and effective work-outs.

4) "I (state your name) swear to never wear cotton while working out again!" Now, don't we all feel better? Cotton gets wet, chafes, becomes clammy, and sucks for working out in. "Wicking" fabrics are much better for working out. Now, you don't have to spend huge amounts of $$$$ for wicking fabrics. Get one or two "nice" shirts (Under Armor, Nike, New Balance, Sporthill, etc.) for races and special days. The go to a good sporting goods store or Target and purchase Champion's "value line." It has many names including "C9" at Target, but it always says "Duo-Dry" on the labels and tags. You should be able to find sales, clearance, etc so you get 2 shirts for $20. This is less than you pay for one cotton tee a Abercrombie & Fitch, and will be worlds better. Consider getting the special detergent for performance fabrics, wash them separately, never machine dry, and they will last for a long time and your body will thank you many many many times over. . .

5) No water stops! I realize there are hundreds of problems from vandalism to ground freezing, but would it be too much to ask for at least one water source on the bike/running trails in this town? They stretch for as long as 5 miles at a stretch with no water source. Am I asking too much?

6) Shorter dog leashes. Don't get me wrong, I love dogs. But shorten their leashes so they don't trip people. Most people really try, but there are still a couple of dogs every run that force me with tired legs to try to hurdle, skip, or avoid their leashes.

7) Still don't have a mantra. . . ;)

8) I have a pain right below my left knee (tender spot about 1.5" below my kneecap). It popped up after a recent long run. Wish I knew what it was, and what it means. Hope it goes away by tomorrow. . .

Well, I am out of rants and feel better! :) When you see some plump guy out running starring into space, he's not a dirty old man leering at you; he's just thinking about how he is going to blog it. . .

First Running Anniversary

"Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way. Run often and run long, but never outrun your joy of running."

Julie Isphording, winner of the 1990 Los Angeles Marathon

I have reached the end of my first year of running. Overall, it has been amazing, and I have closet full of technical clothing and worn out shoes to prove it!!!

Highlights:

Completed Fargo Marathon (first marathon and PR)

Completed Earth Day Half-Marathon (first half-marathon and PR)

Completed one 10K (first and PR)

Completed one 8K (first and PR)

Completed five 5K (#1 through #5; lowered my PR in each

approx. 775 total miles

Volunteered at two 5K races

Lowered my blood pressure

Improved my diet

Improved my overall health

Improved my attitude and peace of mind. . .

The last one is probably the most important. I have taken to heart the saying: it's not adding years to your life, it is adding life to your years. . .


Still in Progress:

Weight Loss (lost about 100# from my high point, but behind where I want to be -- diet/food selection is still not perfect :)

Consistent training (too many nagging injury or health problems have kept me from my weekly training schedule

Paige running with me

Cooper running

Still no mantra

Need better motivation plan

Goals for next year:

Complete second marathon (Outerbanks, Nov 2007)

Complete third marathon (Grandma's 2008)

Complete 2 to 5 half-marathons (Fishook 8/2007, Beardsley 9/2007, Sheyenne Valley 9/2007), Winter Carnival, 1/2008, Earth Day (4/2008)

Weight loss below to below 180#

Tri??????

Running update

The definite "high" of my first year running was completing the Fargo Marathon. The definite low has been running since then. My mileage is down due to a couple of reasons:

Allergy and hive problems on my feet and ankles have caused raw and broken skin that I was not able to run on.

Sore quads. I experienced "micro-tears" in my quad muscles during the marathon. That was actually the sorest part of my body after the race. It was also surprising because I had zero quad pain/problems in training. Since then, I have had quad pain in my legs after every run. I broke out the CWX shorts yesterday and had my first pain-free run since before the marathon!

I also have a bit of post marathon frustration / blues. I had a longer lay-off after the marathon than I wanted due to the hives. Then I was frustrated by my inability to run distances and paces I ran in training leading up to the marathon. It left me feeling frustrated after a run; no satisfaction or runner's high. That lowered my motivation. I was also concerned about the quad pain and worried that pushing it would make it worse and lead to further loss of running. The net result is I have lost both conditioning and mental satisfaction from my training schedule.

Today is 17 weeks to my fall marathon. I am adjusting the first couple of weeks of training schedule to fit my lowered base. I am also focusing on motivation and prepping myself for the long haul. I have a long way to go, but I am confident I have the right attitude and plan to deal with it.

As I type this, I am looking out the window and wishing I was out running RIGHT NOW! Gotta go. . .

Is jogging/running right-wing?

This is amazing:

President Sarkozy has fallen foul of intellectuals and critics who see his passion for jogging as un-French, right-wing and even a ploy to brainwash his citizens.

Here is more critique:

Renaud Longuèvre, a coach of champion athletes, told L’Equipe magazine that Mr Sarkozy bends too far forward, his stride is off, his arms dangle and his feet hit the ground the wrong way. The coach advised the President to get his feet checked, strengthen his abdominal and posterior muscles and “check your diet because it seems you are carrying a slight excess in weight”.

Link

Tough crowd!

At least he doesn't seem to have a relay baton or similar device up his posterior like his critics seem to have. . .

Concern about Saucony changes

The old adage is that everything changes. On the heels of running my first Marathon in Saucony Pro Grid Triumph 4's (the yellow and black ones), I find two pieces of news that concern me:

1) Stride Rite, the parent company, was purchased by Payless Shoes.

As I read the reports, the plan is to keep the premium shoe brands separate from the retail operations. It sounds like a diversification move rather than an attempt to leverage savings by using the brand reputation to drive low-end sales in the existing sales channel. Hopefully that means continued production of high end running shoes.

2) The "neutral high-cushion" shoe that I run in is getting boring! Fall colors are white and blue; nothing super flashy. . .

3) The "neutral high-cushion" shoe is not one of the models getting "winterized." The Pro Grid Triump 4's have GREAT ventilation. Great for summer, that is. They are COLD in the winter. I heard rumors that some models in the fall will have less "breathable" (read more wind-proof) outers. But not the models I run in. Another winter of heavy wool sox and cold toes!

I have attempted to run in both Nike and Addidas. I had problems with both shoes and will stick with my Saucony as long as I can. I have 3 active pair and two retired pair in my closet, and I will need to add a pair or two in July for the fall season.

A Few posts from other blogs

Here are a few posts from other blogs I am reading:

Chad Austin called me:

"Marc may be one of the year’s most inspirational stories."

I am humbled, but also wondering if Chad's wife could check his temperature. . . There are lots of people that have overcome more than me. I just show what is possible to give lazy guys less excuses. . . ;)

I am also reading Eric. I found his blog when he commented on my Marathon post. We shared a serious complaint with the cold wind on 25th Ave S at Fargo. We both ran our first marathon last Saturday. But from here, the stories differ. Eric started at the front between Dick Beardsley and Andrew Carlson. He also finished second overall. Good job Eric; I hope to actually meet you face to face and shake you hand sometime.

Here is his reports:

Part 1
Part 2
Part 3
Part 4

I have Scheels Run Club tomorrow night and I am going to take a lesson from Chad and interview some of our runners for postings. Look forward to them in the next week.

Gotta run. . .

Goals Update

I posted my 2007 goals here! Now let's check status:

1) Target Weight 164#

Not going great. I have "plateau'ed a bit and I was 20 pounds over goal when I started the Fargo Marathon. Still need work here. Attacking this with a new plan from Nancy Clark to eat two lunches and cut back on evening calories.

2) Finish Fargo Marathon

Done 5:46:36

3) Finish Outerbanks Marathon

Registered for 11/11/2007 race.

4) Finish Beardsley Half-Marathon

"Intent of goal" was to run a half-marathon. Ran Earth Day Half-Marathon on 4/21/2007. Running Beardsley on 9/8/2007. Also running 2-4 other half-marathons this year.

5) Run 29:59 5K

Lowered PR twice in two races this year (from 34:57 to 34:40 and 33:11) I think success here is possible, but it will depend on #1 and #8!

6) Scout Twin Cities Marathon

Schedule conflicts means it probably will not happen.

7) Scout Grandma's Marathon

Schedule conflicts means it probably will not happen.

8) Add track/speed work in 3rd Quarter.

Depends on #1, but looking at starting in July.

9) Stock up on some really cool "Pre" t-shirts

Have one, need two more.

10) Help Cooper run 5 kids races.

Ran one on 4/14/07. He was not able to run at Fargo Marathon because I was too tired after Marathon to stick around or help him with running.

11) Help Paige run a 5K

Paige has talked about an "in-line skate" marathon, and also about running, but has not started a training program yet. . .

Scheels Fargo Marathon -- Full report

Saturday, May 19th, 2007 was the Scheels Fargo Marathon. I was registered to run; it was my FIRST marathon. My main goal was to FINISH; my stretch goal was to finish in under 6 hours.

Weather: Blessing here! Five days before race, the forecast was for Sunny and 81*. Race start was in the low 50's* with a cold north wind and overcast. It stayed that way until after the race. It rained hard the night before and I had my first allergy free run in over a month! Could have done with a bit less wind, but at least I had plenty of chance to “train” for that. :)

Start: I was in the rear of the pack. That meant two problems: the north wind was hitting me in the back of my legs and I heard nothing from the starting line. Missed the anthem, prayer, instructions, and actual starting gun. . . I just moved when the pack did.

By the time the pack started moving, I had stopped stressing about how I was going to get through 26.2 miles. I also stopped stressing about lack of a mantra. My main thought was: “It's COLD!”

½ mile: Finally warming up. Turned out of the wind, feeling great, and short sleeves and shorts were the right uniform for today.

2 miles: Need to unfog these sunglasses! Too humid for me after the rain.

3 miles: Ran by a bike shop. They had signs out that I will have to paraphrase. Basically, the message was: You're looking strong, but a long way to go. When your knees hurt, consider riding a bike next time. It took all my self control to not give them the “bird.” Instead, I made a mental note to put my bike up on E-Bay and sell it.

4 miles: Some guy was holding up a “Go Pre” sign. Gave him a big thumbs-up! Still no mantra. . . .

5-6 miles: Ran by a house playing Springsteen. “Born to Run” just makes me run faster! Then there was a house with a block party. There must have been 300 people on the block and some guy had a bullhorn: “We still have 125 Breakfast Burritos; who's hungry?” I also saw my cousin, Eric, for the first time and it was great to see him.

10 miles: WIND. Turned north into the wind on a 4 lane street with no trees. It was only about a ¼ mile, but I was chilled and not happy.

11 miles: Met by the “Windahl Support Team” for the first time. My wife (Paige), son (Cooper), and parents (Ron & Gloria) were all dressed in matching tee-shirts cheering me on.

12 miles: I was “Gumping!” Someone was blasting “Running on Empty” and again it picked me up. It made me feel like I could run across the country. Still no mantra. .. (Mom & Dad: This is a reference to "Forest Gump"; it is the song that plays while Forest runs across the country a couple of times. . . )

13 miles: Right hip starts hurting and I am worried this will prevent me from finishing. I was approaching the Scheels Aid station and they had a bunch of signs with facts and quotes to read and take your mind off running. I had a brief moment of panic when I worried that it would be like so much at Scheels with a test at the end, and I could not remember what animal could lick it's own eyeballs. (its the giraffe for those of you that don't know how to google it. . .)

Made it to the actual aid station, high fived my coworkers and friends, picked up my resupply of Sharkey's, and continued on with new energy from all the support.

15-20 miles: Chip and GPS say I ran it, wish I could remember it. I do remember giving a long-time family friend (Bev) a hug and I called her by a last name that has not been accurate in 30 years. I also vaguely remember running through the Concordia College campus. I was a bit disappointed that it was not full of girls like Welsly is during the Boston Marathon, but then again, I did not have any energy to react anyway. There was also an orchestra somewhere in there; nice kids. And I met a couple from Thief River falls; she was running her first marathon. I looked for them at the finish, but never found them again. Saw the guy with the "Go Pre!" sign again. Still no mantra. . .

Mile 20: Saw my family and cousin Eric again! More energy!

Mile 21: Working on inventing a time machine so I can go back and kill Phillipides at the 21 mile point and not have to run the last 5.2. If he is going to die anyway, why not help him, and myself, along a bit. I am almost through the equation that will prove Einstein wrong and make the time machine possible when I catch the smell of a brat on a grill. Now I can't remember it. . .

Mile 22: Made a mental note to cancel the E-bay listing of the bike, and instead use its wheels for a temporary wheelchair. Notice a “fat Elvis” in a jump suit singing on a Karaoke machine. It occurs to me that the songs he is signing are ONLY known by my son as from “Lilo & Stitch”. Huge generation gap here. . .

Mile 23: Lonely. Runners are fairly thin and I have few near me. I ask a cop if they know who stole the Fargodome, because I was sure it was supposed to be on that corner. He laughed. I was able, at times, to find a comfortable stride where I could run with zero pain and feel good. Unfortunately, I could stay in that place for longer than a block. Then I had two to three blocks of painful shuffling. I was worried that I over-tapered due to my allergy problems. I did not notice it in endurance, but I did notice it in my feet. The course had to be changed due to flooding, and 4 miles of asphalt bike trail were replaced by concrete streets. I trained on softer surfaces, and by this point my feet were VERY sore. I have not had blister problems since I started running, but the balls of my feet and at least 3-4 of the toes felt like they had blisters now.

Mile 24: Saw family again. Cooper yelled: “Go daddy go! Only two more miles!” Wish I could bottle that feeling for tough days and away races.

Mile 25: Parrot station. I was a bit disappointed. I had built this up so big in my head, but it did not live up to expectations. They were not playing my favorite Buffet song, they were out of beads, and despite the signs, I got neither a Margarita nor a cheeseburger. It was not the paradise I was looking forward to, but it gave me enough to know I could finish. About a block later, I bent over to set my cup down on the curb and almost didn't finish. Huge protests from the back and leg muscles. Dropped it and continued on. Consider and reject "fins to the left; fins to the right" as a mantra. . .

Mile 26.2: Home! Entered into the Fargodome stadium. Family and friends cheering. Great comments from the announcer. Crossed the line and emotions were huge. The last two times I remember feeling like that was when Cooper was born and Paige and I were married.

I don't know that I can ever completely explain to friends and family how much their support, encouragement, hugs, and congratulations meant to me, but it was beyond my wildest expectations. It felt awesome.

I met both goals, finishing in 5:46:36. I lost more than 90 pounds to get to the starting line, I now know that if I lose an additional 80, I can run faster times. I am excited to continue my progress!

Went home and soaked my legs in ice water and then took a long shower. Dressed and went out to eat with my family and my parents. Cooper fell asleep at supper; it was a long day for him also!

Day after, I walked about 2 miles. Quads and feet are sore; calves never complained. The race was well run, the crowds were great, the support was fantastic. I am looking forward to my next marathon.

Finished!!! 5:46:36

I finished my first marathon yesterday, the Scheels Fargo Marathon in 5:46:36.

Here is my results page.

Full report to come. . . Going to shower and do some walking to stretch out my legs first!