#BostonStrong

In memory of Martin William Richard, Krystle Marie Campbell, and Lü Lingzi.

It is now 18 days since the Boston Marathon bombings and I am finally able to write about this. Five days after the event I ran my first race, the Earth Day Half Marathon in St. Cloud, MN.  At the expo, I signed the giant banner bound for Boston with the #BostonStrong hashtag. I bought a shirt and a wrist band that the local running club was selling to raise funds for the One Fund Boston. There was a moment of silence at the beginning of the race, and then we started. I managed to push the thoughts from my mind and ran; losing myself in the effort, the cheering crowds, my fellow runners, and the effort.  

After the race, I returned to my hotel for a quick shower before getting on the road. I had ESPN on the TV, and the live coverage of the pre-game ceremonies at Fenway Park were on.  I found myself sitting on the bed watching, with tears rolling down my face. It was a week I doubt I will forget.  

Now, I am a man that is normally reserved about emotions like this. I generally don’t cry, and would NEVER admit it. But I have been fairly open about this response. That said, it has taken me a long time to put these thoughts down and be willing to share them.

In 2006, I decided to start running. I was an obese 45 year old that had never run in his life, except when required by other sports. I worked hard for a while, losing about 30# and running my first races (a few 5K’s, a couple of 10K’s, three half marathons, and a full marathon at Fargo in 2007.  But the injuries grew, and my training lagged. In 2011, I wanted to get back in.  I had put back on 25# and lost my conditioning.  Again, I started slow, and rebuilt my conditioning.  I lost 73# and despite some health problems, towed the line at Earth Day in the best shape I had been in since college and at age 47, broke my personal record set at Earth Day in 2007.  

During both running periods, I benefitted from the “running community”, new found friends (both in person and via email), that shared what I can only describe as outstanding love, encouragement, acceptance, and support. It didn’t matter that I was slower than many turtles, that my stride looked more like an overweight penguin than a gazelle, or that I had trouble finding running clothes in my size. There was always someone to help encourage me, answer my questions, and say keep going.  

But the most important factor was my family. The love of my wife was constant, and the encouragement of my young son kept me going when the runs got hard. In November 2006, I ran an 8k cross country race that was HARD.  Don’t know I would have finished, when unexpectedly, I heard a small voice yelling “Go Dad!!” It was my 5 year-old telling me he was proud of me, he believed in me, and reminding me part of why I ran was to be involved in our active future together. I finished and I still call on that memory when my body wants to slow down or quit.  

Martin Richard was an eight year old boy watching the marathon when he was killed by the second bomb.  His sister and mother were also grievously injured. The family loved running. The father, Bill, was not running due to injury, and they were there to support friends that were running.  Jane, age 6, was excited about the medal she had received for running in the kid’s race two days before.  Since the event, a photo of Martin holding his self-made sign stating “No More Hurting People -- Peace” has gone viral.

So, with a memory of my son that is 6 years old and as fresh as it just happened, I was overwhelmed with what Bill Richard and his family must be going through. I was stunned, angered, and scarred. I tried to bury my emotions rather than face them, process them, and try to understand what this means. But I knew that would not work. So, instead, I have spent time reading the responses by other runners and thinking about what I felt.  And that has finally led to this post.

Here is what I want to say:

Running is a community, and these cowards attacked our community and then tried to slink away. They killed our brother and sisters, and wounded hundreds of the members of the running family. They set the bombs to go off when the “mid-packers” were crossing the line. These are people that will never win a major race. The vast majority of runners, when they line up for the start of a race, know they will not win. They run to challenge themselves, to see what they can accomplish. We may “race” against others on the course, but there is no trash talking or true competitiveness. Crossing the finish line means looking at your own time, then congratulating and hugging those around you.  

Dean Karnazes summed this up in his Runner’s World blog:

Running unites us and brings us together because, in the words of the great Bill Rodgers, “We sweat the same. We struggle the same.” Running is a simple, primitive act, and therein lays its power. For it is one of the few commonalities left between us as a human race.Toeing the starting line of a marathon, regardless of the language you speak, the God you worship or the color of your skin, we all stand as equal. Perhaps the world would be a better place if more people ran.

http://www.runnersworld.com/runners-stories/why-running-matters

Runners are members of the running family, joined by their love of running, rather than divided by their race, sex, age, sexual orientation, religion, etc. Running provides a bridge for us to meet, understand, and come closer with others across the world, when the vast majority of other “defining” characteristics only seek to categorize, divide, and separate us.

Hate, for any cause, only demands that we should question whether that cause is valid if it requires hate to further it. We cannot overcome injustice in this world with hate and violence. So a cowardly attack on the running community is really a cowardly attack on the best and brightest future for humanity. It is an attempt to use fear and violence to deter us from coming together to celebrate what is great and possible in each of us.

We will not stop running. We will continue.  I encourage everyone to hug and love their fellow runners. Encourage them, reach out to them, bring the community closer together. Show our love and let the world know that Peace is just and we will not be deterred from our path. Reach out to others that you see on the roads, trails, and races to seek to connect, to understand each other more, and strengthen the bonds that show us an alternative to hate and violence.

I encourage everyone to participate.  Run, go to a race and cheer on other runners, donate to the One Fund Boston, show your support for #BostonStrong, and follow the request of Bill Richard to pray for the victims and their families. And pray for us all!

Inside Tracker Blood Test Results

Around the first of the year, I found a recommendation for a service that did blood analysis for endurance athletes (www.insidetracker.com)  I found it very interesting.  I have changed my diet and lost 70# in the last 8 ½ months.  I am focused on running better, but concerned that my change in diet to produce the weight loss was negatively impacting my running.  Since then, I have also had problems with fatigue and being able to run my higher mileage training plan.  I reach the point where I can be 3 to 8 miles into a run and suddenly it feels like a ton of bricks were dropped on my back.  Legs feel fine, but entire body is so tired it is a struggle to continue.  After a few days of recovery, I can run again, but I am not able to maintain the training levels I want to. So I decided to schedule the blood draw while I was in Minneapolis last week for the 100% Irish 10 mile run.  

Inside Tracker is focused on improving the performance of endurance athletes.  They have plans that look at 12 or 20 specific markers.  I went with the Performance plan for 20 markers.  What interested me is the markers are selected to be specific for endurance performance, and the ranges they use to assess the results are different that your doctor will use for a normal blood test.  This is based on the latest exercise science to not just find “normal/healthy” but to find the best performance and results.  

Inside Tracker contracts with LabCorp for the blood draws. The nearest LabCorp location is in Edina, so I had to schedule the trip.  The only complicating factor was it is a “fasting” blood draw so I had to get up and drive to Minneapolis without food or caffeine.

I was surprised by how much blood they drew; 5 full large tubes.  I was afraid to ask for the total amount, but I felt like I had given blood (as was panicked about how it would affect my 10 mile race the next day).

I got my results back at 6am this morning.  (two business days).  

I found some interesting things.  

First, I am low in Magnesium and Zinc, and extremely low in Vitamin D.  These affect athletic performance, sleep, mood, wound healing, my immune system, blood pressure, and anti-oxident absorption.  All can be addressed by supplements, and I am adding those today.

Secondly, I am high in Ferritin and low in Hemoglobin.  Ferritin is iron, and high increases fatigue.  Low Hemoglobin also increases fatigue, lowers VO2Max, endurance, running performance, and even my bodies ability to regulate temperature.  Normally, these two are linked. I have a call into my doctor, but it stumped my nurse this morning.  

Glucose and LDL (bad) Cholesterol were both a bit high and HDL (good) cholesterol was a bit low, but my triglycerides and total cholesterol were both in the middle of normal range and the three indicators are affected by by my other conditions (Glucose is raised by low magnesium, vitamin D, and hemoglobin; LDL by the high ferritin; and HDL is lowered by low vitamin D).  

When I match my symptoms and concerns up, the fatigue, sleep, low motivation, and even constantly being cold all match up with the above issues.  I now have specific lab tests that confirm what it preventing me from training and running the way that I want.  

The challenge is the Ferritin and Hemoglobin.  Iron deficiency does cause low hemoglobin, and male runners are 6 times as likely as the general healthy male population to have low iron (ferritin).  So I have suspected this was the cause of my fatigue and endurance issues.   My wife has been anemic and our diet has changed to more lean red meat cooked in cast iron.  So I was “self-medicating” myself with the same diet.  Well, my iron levels are now high, but my hemoglobin is still low and my condition is probably worse.  

Inside Tracker has recommendations and also diet advice for each issue.  What I really like the links to outside sources (usually the actual medical studies) that provide a better understanding of how to address each issue.  In the case of some items, it recommends specific doses of supplements to address the concern.  But it also helps you modify your diet to address the needs.  So, I am spending a couple of nights clicking through the links, reading the articles, taking notes, and using the tools to modify my diet and nutrition to meet my needs.  I also have a call into my doctor to discuss the results and see what else can be done to address the issues.

My initial reaction to Inside Tracker is VERY positive. The results were quick, professional, well researched, delivered in a way that lets me understand the issues and options, and confirms what is causing my symptoms and how I can address them.  I have gone from a vague feeling and concern that something is not right, to specific indications from my blood tests on what is causing the issues and options for my doctor and I to discuss to address the issues and make a plan to address my bodies needs.  

Tough Week

I have recently been experiencing “overtraining” issues.  Basically, I am hitting the limits on what my body can handle.  It started with having trouble finishing long runs.  I would get to around 8 to 10 miles, and it felt like someone had put a ton of bricks on my back.  No specific muscle soreness, breathing and heartbeat did not significantly change, but I was TIRED.  Then is started coming at 6 miles, finally, by last Monday, it hit at 3 miles.  I took three days off with no running, and then eased back in with 2 miles on Friday and 3 miles on Saturday.  Meanwhile, I was a bundle of nerves and anxiety.  

I also focused on sleep, using the three off days to make sure I got a good night of sleep.  I was in bed early, and slept in until 6:30am when I needed to get up for work.  Bit different than the 4am I need to set the alarm for if I am going to run before work.  

Sunday, I ran 8 miles.  I was tired at the end, but did not have the bricks hit me.  I was afraid almost the whole run that I would have the bricks, but I finished strong.  

On good advice, I did sit down and modify my spring plan.  I lowered the overall weekly mileage goals, and also instituted a “rest’ week every fourth week that has no speed work and is capped at 50% of the previous week’s mileage.  I hope this will get me to the starting line of my spring races without injury and as close as possible to the condition I hoped to be in to post the times I was hoping to run.  

I am in this for the long haul, I have goals that reach a few years into the future.  That makes it easier to make these changes now.  But I do worry that at 47 years old, my best days may be slipping away, and even with the weight loss, I will not be able to run the paces and mileage I would like to, and not be able to post the race times I thought I could.  But I have no way of knowing that today, and my body is a work in progress.  So I simply am focused on 4 easy miles today, and continuing to find the right balance in training so I improve without overtraining and any crash and burn.

Running your first Marathon

“There will be days when I doubt I can run a Marathon.  There will be a lifetime of gratitude and confidence because I have.”  
-- Unknown

I met two wonderful teammates this weekend in my new marathon training group.  One was working on her first marathon and had questions and doubts that I remember so well.  I was so proud of her for taking on this challenge.  

Running a marathon is really really hard.  It is painful, demanding on your body, and takes a great amount of mental strength to accomplish.  One 10th of one percent of people run a marathon, and finishing one puts you in a pretty select group. It is something you will remember for the rest of your life.  

I have run one full marathon and four half-marathons.  This does not make me an expert.  I was technically obese when I ran my marathon and did it in a painfully slow time:  5:46:36 in 2007.  But I finished running and I will never forget the first.  I wear a dog tag around my neck with the above quote on one side, and my finishing time on the other.  

Having been on both sides of the issue, I decided to write a few notes.  There have been lots of articles in Runner’s World, Running Times, etc on running your first, lessons to know, mistakes everyone makes, etc.  One can easily do an internet searchand learn a lot.  I am sure they are all much better written, but I decided to put down a few points anyway in the hopes that it will help.

1. Trust your plan.  The beginner plans have their longest run at 18 or 20 miles.  You will be filled with all kinds of anxiety about how can you finish 26.2 if you have never ran farther than 20.  Trust the plan.  Trying to do a training run longer than 20 hurts your preparation.  It takes too long to recover from that run; time you easily have AFTER the marathon, but not during training.  You have crowds, family, water stops, adrenalin, etc. during the marathon; at the end of training run you sit in your car alone trying to recover enough so you can drive home.  The week you run your 20m training run, you have other runs; the total is well over 26.2.  It is enough.  

2. Plan your support.  I made a simple spreadsheet with my expected running pace and then sat down with the race course map.  I told family and friends 8 specific points on the course, and the time I would be there.  Elite athletes have their own bottles at rest stops with their special drink or energy source.  I had my wife or cousin handing me my food and energy drink and my son yelling “go dad!” every couple of miles.  

3. Start slow -- The biggest mistake of racing is going out too fast.  And this is the downside to the crowds and adrenalin mentioned above.  Most of the big races have pacing groups.  Find one.  If there is not one at your speed, find one a bit slower and stay with them for the first two to three miles.  Anything to keep you under control for the first couple of miles.

4. Run with YOUR perfect form.  The scientific studies are pretty clear, there is no one perfect running form. But there is one for each runner.  Find it!  Get help if you need from a coach or expert.  But find a relaxed efficient form and then protect it at all costs.  Learn to use it when your body wants to go out faster.  Learn to keep it when you are tired.  Baseball is full of anecdotal stories of a pitcher that hurt his toe or foot, tried to pitch through it, and blew out his arm because it changed his delivery.  The same thing happens to your leg muscles when you alter your stride.  Protect it!  Learn to keep it even when tired.  

5. Find a mantra.  I joked about this when I was preparing for 2007.  But I have found one that works for me:  “Smooth, easy, relax.”  It’s what I repeat to myself when I want to go out fast.  It’s what I repeat to myself when I start to tire.  It reminds me to stay within myself, running with my stride, my race, the way I trained and run best.  I don’t want to hear my footfalls, I want to run efficiently within myself, saving my energy, and running my pace.  

6. Learn about nutrition and hydration.  There is a lot of good info out there.  I won’t cover it here, except to say that if I didn’t study and learn on this topic, I would never have been able to keep moving for almost 6 hours.  This is more critical for the non-elite runners.  We are the ones out there for 4 to 7 hours, and need a plan to complete.  

7. We are fond of saying its a marathon and not a sprint.  But really, it is not A marathon.  It is tens to hundreds of small races.  In 2007, at around the 7 mile point, we came out of a protected area and turned into a strong cold north wind.  I wanted to quit right there.  A couple of weeks later, I met the runner that placed 2nd overall; he had the same experience.  You will have sections where you feel great, and sections where it sucks.   They don’t come in order and shift throughout the race.  Your best two blocks and your worst two blocks can come in the same mile in the middle of the race.  Don’t let yourself get down.  At seven miles when the wind hits you, there is no way you can keep that up for another 19!  Fortunately, you don’t have to.  Keep focused on the next mile and things will change.  Just remember why you are doing it, and have fun.

8. Have a goal for AFTER the race.  In 2007, my goal was FINISH.  It was my big goal, and my only goal.  In the pain after, I had real problems keeping my running going and it lapsed and my weight came back.  Now, I have lots of goals.  May 18th (Fargo Marathon / Half-Marathon) is in bright yellow highlight on my calendar, but there are goals for the fall, next spring, and the next couple of years.  Have a plan for beyond the marathon, because when you are tired after the event, it is too late.  You will remember that day forever, but don’t let the days after become something you later regret.  

Again, I am so impressed, awed, and inspired by anyone who can run or will run a marathon.  It is great to meet these people and share stories with them. As tough as a marathon is, it is possible.  I know I didn’t know everything going in, although I probably thought I did.  I don’t know everything now.  But I constantly seek advice from others on how to make it easier, and hope that by sharing a few of my thoughts, I can help others.

I will run another marathon or maybe even a few.  I want to run one for my 50th birthday, and I would love to see how far the new me can drive down that time!  

7 Steps You're Exercising Too Much and My Running

http://fitness.mercola.com/sites/fitness/archive/2012/12/28/7-hidden-signs-of-overtraining.aspx

My wife sent me this link today and because other family members decided to “pile-on”, I wanted a bit more space to respond than the original Facebook posting.  This is not a twitter -- 140 character response.  (And I use “pile-on” in absolutely the best way, I appreciate the concern).

In many ways, this article is targeted at runners AND preaching to the choir.  That is because EVERY running book and running plan I have ever read covers this issue, but also because runner’s, in the heat of a training plan, are very prone to overuse injuries.  So I reviewed the points, agree with most written (and perhaps every word, but I would have to read a few more times to be that sure!).  

His three points can probably be summarized as such:

1) Variety is much better than constant high intensity workouts.

2) Your body needs time to recover.

3) Listen to your body and adjust as needed.   

I am using the Hanson Brother’s Marathon Method this spring because I strongly agree with all of the above.  And the foundation of the plan is to agree with these facts, and develop a way of training that allows you to achieve your best performance while still being able to get to the start line.  Essentially, the entire plan is heavily researched in medical studies and designed to find what Mercola refers to as the “Goldilocks Zone.”

Dr. Mercola talks about too much high-intensity training of the fast muscle fibers, which need much longer to recover than slow-twitch.  (48 hours v. 24 hours) The very definition of long distance running is to train the slow twitch fibers.  My plan only has one day a week (~3 miles) done at an Anaerobic level with interval training.  (Tuesday with a full rest day on Wednesday).  I have 1-2 additional days a week that have a higher intensity (Tempo Runs on Thursday and Long runs every other Sunday).  The rest of the time (every Monday, Friday, Saturday and every other Sunday) is done at “easy” pace.  Easy pace is a slow pace that only uses slow twitch muscles and the circulation it promotes actually helps with healing and recovery.  

Let me also emphasize that although slow muscle fibers take 24 hours to recover, many plans, including the Hanson, do not require a full 24 hours between workouts.  Many runners run twice a day (two-fers).  There is also the concept of cumulative fatigue.  Your body needs to learn to run a bit when it is tired.  When you are running, for example, 50 miles per week, two 6 to 8 mile easy runs in a 24 hour period actually use that formula to help train your muscles to recover faster and reduce injury.  No one I know of recommends running two track interval workouts in a 24 hour period. But there is evidence that, for example, two 6 mile runs in a 24 hour period are actually better for recovery than one 12 mile run.  Again,  easy exercise should be at a level that promotes muscle heat, increased blood flow, and washing of the bad chemicals from the muscle tissue that allows for faster healing than full rest.  

The article lists 7 signs.  Here is my self-test this evening:

1. Exercise leaves you exhausted instead of energized.

It happens some days in EVERY program.  I have days where I can run >10 miles at a higher pace and feel great, and some days when I have trouble finishing 4-6 at an easy pace.  I adjust and don’t push it.  

One of the most frustrating things about running is how unpredictable it can be from day to day.  One day you can have your best run ever and the next can be your worse.  You can feel great during warm-up and feel crappy during the main workout/race or the opposite.  But as I have read more and more, it happens to the best runners in the world and history.  The key is listening to your body and recognizing if you need to back off one day, or it is a problem.  

And there are MANY factors here that have nothing to do with over-training.  Sleeping wrong, wearing the wrong shoes, poor nutrition, and even stress can create “bad” exhausting exercises rather than “runner’s high” runs.  

This is why runners are strongly encouraged to log information. You can spot trends and get a quicker idea of what is causing it.  Some bad runs have no visible reason.  But I am having 2-4 good runs a week that I finish tired, but not exhausted, feel like I could have run more, and pumped at my performance.  Now, I start logging 7 to 10 consecutive days of bad runs, and I need to figure out something!

2. You get sick easily (or it takes forever to get over a cold)

This is something to watch.  Has not happened yet, but I have seen more than one running book recommend adding extra vitamin C in the last few weeks of a training program.

3. You have the blues

So far, my exercise program has had opposite effect.  But we need to watch.  Again, logging helps.

4. You're unable to sleep or you can't seem to get enough sleep

This one is the one that worries me the most.  With sleep apnea, I always feel a bit tired.  With the heavier run schedule, it is worse.  But again, it is finding the Goldilocks Zone.  It is impossible to exercise at this level without some fatigue; need to monitor what is normal and what is excessive.  

I also try to log my resting heart rate.  Everything I have read says that is an even better way to stay on top of this.

5. You have ''heavy'' legs

Again, it happens to EVERY runner (see #1).  Need to review log and spot trends instead of just one bad day.

6. You have a short fuse

Again, monitor and ask those who live with you.  I was tired last weekend and missed some miles.  I was probably more frustrated because of missing the miles than over exercising.  But it is a balancing act to stay in the Goldilocks Zone.

7. You're regularly sore for days at a time

This has not been a problem, knock on wood.  I have some general soreness and tiredness, but I have not had delayed on-set muscle soreness or extra pain the next morning below my waist.  I have had a bit of back stiffness and pain, but I don’t think that is running.  I did have soreness for a couple of days after skiing, but that was because of an addition to the plan rather than the plan.  My legs are feeling strong and stronger.  

This is one of the reasons so many marathon programs recommend regular massage therapy.  Having someone else look for tightness, signs of injury, and pain in your muscles regularly are as important as the effects of massage helping with muscle recovery.  

There is no scoring system provided, but similar lists I have seen use weighted points.  I think #1 and #7 are the clearest signs, others like #2 and #4 can indicate you are ignoring or in denial about the others, can actually be improved by exercise, or can be totally unrelated.  

I would also say that there are a couple of  points missing:

1. Gradual increase -- Every good running plan I have seen uses the gradual rule.  You don’t come off the couch and start with 40 miles per week.  You start slow, and then increase slowly..  So if my total mileage this week is 40 miles, next week cannot be more than 44 (10%).  If my longest run is 10 miles, next week it cannot be more than 12 miles.  My plan generally increases long runs by 2 miles every other  week (starting at 10) and increases Tempo runs by 2 miles every 4th week.  Increasing too fast is a great way to get shin splints and about 4 million other overuse injuries.

2. Cycles -- You need cycles both within the programs and between programs.  For example, my long run is every other week, with the in between weeks an easy run.  So I will run Long 12mile this weekend, easy 10 the week after, then Long 13, easy 12, long 14, etc.  

Between programs, you need time with all low intensity or easy runs.  I ran a lot of races this fall in the 5k, 5m, and 10K range.  I had two weeks in December where I stopped stressing about mileage or days per week.  I kept my fitness up, but only ran about 3-4 days per week with a much lower total.  When I came back, I ran farther and faster than the few weeks at the end of last season.  I am now running Tempo training runs faster than last fall’s race pace and feeling great at the end of the run.  

3. You need some stress to grow.  

“Only those who will risk going too far can possibly find out how far they can go.”
T.S. Elliot
I am positive Mercola agrees.  Again, I am repeating myself, but the key is the Goldilocks Zone.  You really have no way of knowing how far you can go.  So you increase the work, listen to your body, and then either back off, stay at this point, or increase the goal.  

Bottom line, I have more days with restless energy at some point, then dead legs and total exhaustion.  I am running faster than I ever thought possible and I am confident I have not found my limits yet.  So the journey continues.  

One question I always ask is “what can this new me do?”  I am not close to an answer yet!

Racing Weight

I have been reading Matt Fitzgerald’s book Racing Weight and I really like what I am finding.  I have switched over to his plan and increased my daily calorie consumption to insure I reach my race goals at the right weight, without sacrificing muscle and performance to do so.  He operates on a points system called Diet Quality. You receive between +2 and -2 points per serving depending on what type of food it is (Fruit, veggie, Lean Meat, Fat Meat, Nuts, Sugar, etc.) and how many servings you have had that day.  The best possible score is +32.  In the five days I have been tracking my score, I have been between 16 and 25, with an average of 21.  That is very good.  I feel like I am eating too much, I am not hungry, and I am eating even better than I was.  

Sounds great, right?  Well, I started the program Sunday, Jan 6.  I also started increasing my mileage and intensity for spring training on Sunday Dec. 30th.  Between Thursday Jan 3rd, and Thursday Jan 10th, I lost 6#.  Wow, way too much.  The plan says I should lose about 0.9# per week to insure I don’t negatively impact my training and muscle development. I seem to have crossed a magical barrier where my body is forced to burn more calories per day than it would like to keep up with my training.  (see my previous post here on Exercise, Metabolism, and Weight Loss -- http://windrunning.blogspot.com/2012/11/exercise-metabolism-and-weight-loss.html)  I have also been normal temperature at work the last two days, and did not need to wear my jacket.  

So, I am back to the book to make sure I am getting enough energy ingested to keep up with my training.  The plan only gets harder from here and I need to make sure I don’t starve myself.  I think this is the first time in my life I have ever been worried about losing weight too fast and not eating enough.  It feels strange. 

Sore Back and Tired

(Note:  Originally wrote this on 1/4/2013)


I woke up yesterday morning with a sore back.  Thanks to the recent medical studies on NSAIDs not being good for athletes training, I was reluctant to take anything.  I ended up taking two so I could get to work.  Last night after work, my back felt fine and I decided to try to get in my 6 miles.  I felt dead tired.  No sore spots, legs were not “heavy” but entire body did not want to move.  I could not hold a constant pace, too fast, too slow, mostly too slow.  I needed walk breaks about every mile.  I only got 4.1 miles in before heading for the showers.  

This morning, I had the back pain back.  Now, I rarely have back pain, so two mornings in a row is strange.  It seems to be located below my right shoulder blade.  So, I will see if I can get 5-7 of my scheduled 5 miles in after work.  

Running Speed and Running Training Speed

(Originally wrote this on 1/2/2013 about my 1/1/2013 run)

I had my first full and actual gosh darn Speed Training session yesterday (12 x 400m at 5K goal pace with 400m jogs in between).  By the second run interval, I was fighting with myself over pace and ability to finish.  During EVERY interval, there was a point where I told myself I could not finish this segment, much less the workout.  

I focused on two thoughts:

* How good will it feel to finish my FIRST speed workout.

* OK, screw it, just do the next (current) interval and then we will slow them down.  

But I finished and felt good!  OK, I felt tired and a bit pained, but I also felt good about myself and what I had accomplished.  

I also looked back and my workout pace.  I started running again in mid-July and in August, my pacing for training runs was between 14:28 and 15:23.  In the last couple of weeks, it has been around 11:20!  Wow,  3 to 4 minutes per mile faster!!!

I have also abandoned the Galloway run/walk method.  I still use it for warm-ups, but my easy, tempo, and long runs have gone to all running with no walk breaks.  My body seems to be adapting and I really feel like I am getting stronger.  The training times prove it, which makes me very excited to see what I can do this spring during the racing season.

Why I Run?

I find this is a hard question to answer; I have been trying to get my thoughts in a written form that make sense.  It has proved elusive.  But I found two EXCELLENT answers this week from books I am reading.  I agree with their points and I am simply going to insert the long quotes and use them for my answer:  

“Running is a brutal and emotional sport.  It’s also a simple, primal sport.  As humans, on the most basic level, we get hungry, we sleep, we yearn for love, we run.  Just watch small children left to play unsupervised.  They can’t stop running.  It is part of what makes us human.

Perhaps it is to fulfill this primal urge that runners and joggers get up every morning and pound the streets in cities all over the world. To feel the stirring of something primeval deep down in the pits of our bellies.  To feel ‘a little bit wild.’  Running is not exactly fun.  Running hurts. It takes effort. Ask any runner why he runs, and he will probably look at you with a wry smile and say; ‘I don’t know.’ But something keeps up going. We may obsess about our PB’s [personal best’s] and mileage count, but these things alone are not enough to get us out running. We could find easier ways to chart and measure things. We could become accountants. No, the times and charts are merely carrots we dangle in front of our rational mind, our overanalytical brain, to give it a reason to come along for the ride. What really drives us is something else, this need to feel human, to reach below the multitude of layers of roles and responsibilities that society has placed on us, down below the company name tags, and even father, husband, son labels, to the pure, raw human being underneath. At such moments, our rational mind becomes redundant. We move from thought to feeling.

Except our mind doesn’t just stop. Many runners say that they become aware of their thoughts when they run. All day our thoughts churn away, turning us this way and that, but this doesn’t bother us in the slightest. Yet the minute we start moving away from its carefully constructed world of reason, into the wild heart of existence, our mind panics. Our thoughts try to pull us back, to slow us down. But like the marathon monks of Mount Hiei in Japan, who complete one thousand ultra marathons in one thousand days in search of enlightenment, if we push on, we begin to feel a vague, tingling sense of who, or what we really are. It’s a powerful feeling, strong enough to have us coming back for more, again and again.  

Love too, connects us with a primal feeling deep within us, far from the realm of reason, which is why Paula [Radcliffe’s] chant [‘I love you Isla’ about her baby daughter used to win NYC Marathon] worked. The love she felt for her daughter and the raw emotion of running came from the same source. Evoking love helped push her on, even though rationally it shouldn’t have made any difference. Her daughter couldn’t hear her internal chant, and even if she could, at nine months old she was oblivious to the whole concept of marathon running. But by calling on such a strong emotion, Paula was able to bypass such reasoning. Her rational brain, which was telling her, no doubt, to slow down, was overcome.”

Adharanand Finn
Running with the Kenyans, Chapter 20


“Pretend I am a person who can only see the world in black-and-white. Now imagine you need to explain to me what the color blue looks like. How would you do it?

That is exactly what it is like trying to explain running to a nonrunner. Being a runner is like being able to see the color blue. When two people share these common experiences, they do not need to talk about them or try to describe them in words. But without common experience, it is difficult for me, or any other runner, to help you understand why we are so passionate about this sport. If you really want answers, you need to become a runner and develop color vision.”

“Becoming a runner and sharing in this common experience is not as easy as simply lacing up your shoes one day and going for a run.  It is a journey that can take some time and determination as your body adjusts to this new activity.  It is a rite of passage every runner must go through to unlock the secret all runners share, but I cannot describe it in words any better than you can describe the color blue. Once the secret is unlocked, a new level and depth of understanding emerges.”
“Put yourself in the shoes of many people when they first start running. Every step hurts. Every stride is pain. Your knees hurt. Your lower back aches. During your runs, your chest feels constricted. Even something as natural as breathing causes you discomfort. None of your body’s systems seem to be working together. They are in constant conflict and discord as the heart races, the breathing is strained, and the muscles rebel, burn, and feel heavy. After your runs, as you count the new blisters on your feet, you feel as if you’ve been hit by a truck. The conventional wisdom that running is not fun seems truer than ever. ‘How can people do this for fun?’ begs a painfully obvious answer: They can’t! But if you continue to run and resist all common sense and logic to quit, one day, something magical happens. One day while on a run, you notice that running does not hurt. Not only does it not hurt, but it feels natural and easy. Your legs feel powerful and strong. Your breath, heartbeat, and muscles have found a rhythm and harmony working together in perfect balance. You get a sense that this is what humans were meant to do, and you feel a connection to your primitive ancestors, as if you have discovered what you were always meant to be. On that day, you have finally reached the top of the mountain, and lived for a moment in the runner’s reality. On that day, you unlocked the secret to a new understanding, just as the person who has never seen in color opens her eyes to see the color blue. You have had an experience that can never be taken away. Finally, you get it. Finally, you see and comprehend what all the fuss is about.”

“Why do we run? Running is the gift we give ourselves. Like most things worth doing, running is hard, making the fruits of our labor intensely sweet and profoundly satisfying.  We run because running allows us to live in a reality where we develop a sense of enthusiasm with what others might call mundane. It is a reality that reveals the world, our bodies, and our minds to us with the same sense of wonder and discovery as seen through the eyes of a child.”

“This is the difference between a pastime and a passion. I like to play golf, but I am not a golfer. I like to cook, but I am not a chef. I don’t just like to run. I am a runner.  It is a passion. It is part of who I am and is woven into the fabric of my personality, character, and psyche. People who run to lose weight, to meet a standard for the military, or for any other purpose beyond running itself are still running but more as a pastime than as a passion. Passionate runners run because they love the feeling of running in their legs and chest. They run because running flows from their pores as easily as sweat. They chase faster times, longer runs, and better workouts for intrinsic reasons that transcend any extrinsic benefit. They run because an internal force inside of them drives them to test their limits. They run because in running, they are in the moment, in flow, living a life they chose. Runners might be losing weight, lowering their blood pressure, avoiding diabetes, and getting in their recommended daily allowance of exercise, but these are happy by-products of their passion for the activity itself. There is nothing wrong with people who run as a pastime any more than with people who play golf or people who cook as pastimes. In fact, the runner, golfer, and chef appreciate the people who run, golf, and cook as pastimes because the ‘pastime people’ have a greater understanding of what it takes to be good at a chosen passion. They get a glimpse of the life without fully living it. But people who run merely as a pastime do not share the same understanding of what it means to be a runner. Even on my worst days, when running is not fun, or when I have to force myself to get out of bed and out the door, I am still a runner. It is still me!”

“It is the exact opposite to a drug addiction. Drug habits are easy to start, but people have to check themselves into rehab clinics to stop. Running is a drug where the stopping is easy. Getting hooked is the hard part. Runners who have fallen from the grace of their own health need to enter rehab and work like the devil to get back on the running drug.”

Goucher & Catalano
Running the Edge

10m Easy Run

Today was my first attempt at over 8m since my boink on a 10m run in early September.  I admit that it took me quite a while to get going and try the run; I was pretty anxious.  First 9 miles went well.  I managed my pace well until about 8.8 and then turned in a five minute segment about 30 to 40 seconds fast.  That turned out to be my "last glory."  The last half mile was slow and struggling.  I was near boink again. I had a Hammer recovery powder and my new "mixer bottle" and that helped. But I did spend quite a few minutes in the locker room with a towel over my hung head both before and after a shower.

I am feeling much better about 4 hours later, but my legs are letting me know I stressed them.

I have been reading in the Hanson Marathon Method book about cumulative exhaustion; today I felt it with a 7 mile on Thursday, 4 on Friday and Saturday leading up to this run. One thing, in hindsight, I realize is that my delays in hitting the track combined with a mediocre breakfast probably contributed to this.  I did have a GU before the run and a second at 3 miles, but that was too late.  

Even though I near boinked, I think I went a way towards both learning about it, spotting warning signs, learning I can recover quickly, and lowering my fear factor.  Hopefully I can turn this into better and longer runs in the future.