We have recently read a slue of triathlon reports on the PRR blog. Actual athletes, and Brendan, have chimed in on their experiences in the three-sport race. Having recently completed my first Tri, at the VA Run Sprint Triathlon in Centreville, I figure that I will pile on as well.
TRAINING
I gave myself plenty of time to get ready for this event. Being a complete novice at this sport, I wanted to at least get comfortable in each of the three phases. Considering myself a runner, I rarely participate in any other type of activity. Swimming and biking have only been used as a form of therapy from an injury. I knew it was going to be tough to pull all three activities together on the same day, even if they were for relatively short distances. That knowledge did not deter me from, largely, ignoring the non-running training for the tri. I set my bike up on the trainer and was getting to the pool regularly in the early preparation. During the snow storms, I was still able to get out for a run and get in some riding. The pool work suffered with the road conditions, but I still had lots of time. When the spring weather came around, the bike came off the trainer and I was able to get out for my first rides on the roads. Learning how to play with the gears was a chore, but I was getting it down. I fancied myself “dancing on the pedals” but it probably looked more like a fish flopping on dry land. Running was my only consistent sport, as I am in the midst of a (hopefully) year long streak. Managing only a couple of brick workouts, I knew that race day was going to be a day of firsts for me. And probably very painful.
RACE DAY
I could not fall asleep the night before the race, not because of nerves, but because of a poorly planned energy drink and taking my nightly multi-vitamin. Basically, I got a Vitamin B dump that kept me up until 4:15 prior to my 4:30am alarm. Not the most ideal pre-race rest. However, it did give me an opportunity to get some food at a time when I would normally have been sleeping. On the way over to the race, I popped a couple of bags of sport beans and some water. I set up my bike and transition area while trying to figure out how it would all work, and where I was to enter and exit the different competition arenas. All of the volunteers and race officials were great. Super energetic and knowledgeable about the course. I got a quick boost of confidence upon seeing Team Z head coach Ed Zerkle. He asked if I was here to burn up the run course to which I responded that I just wanted to make it that far! ☺ After reassurances that there would be a hamburger fresh off the grill upon my return, we got started.
The swim was in the chilly pool. It was a snake swim, meaning we started on one side of the pool, swam up and back in a lane, ducked under the line and did the same, repeating until the 250y was complete. By 200y, the backlog of swimmers was enough that it was easier to stand up and walk, rather than continue swimming. Fine with me, as it took me a couple of laps to catch my breath from the chilly water!
Finished up the swim and hopped out of the pool, jogging towards the transition area. I was on my way to my first big mistake.
I had swam with just a pair of tri-shorts on. Before getting on the bike, I wanted to make sure I had a top on to keep warm. The night before I pinned my bib number to my shirt so I wouldn’t have to mess with a race number belt. I thought I had left plenty of room to unzip and pop the shirt on, then get going. Nope. My shirt got wrapped up on my wet body and I ended up having to take it off before putting it back on again. Time lost. I did make one good decision in transition, that being to put on gloves. Without those gloves I would have froze on the bike.
The bike course was two 6mile loops with one humongous hill in the middle. I was conservative early on the first loop, seeing how I was feeling and trying to get in a little water. I was passing a lot of folks, which was exciting. Late in the first loop, the leader came rolling by me on his second loop. He sounded (and looked) like a motorcycle going by. I think I actually stopped pedaling for a bit and just watched. It was impressive to see someone powering through like that! I resolved to try to imitate his actions on my second lap. Soon into that lap, I resolved to just be myself and not harbor visions of glory. I was happy to hear from my cheering section a couple of times per lap. They were keeping me moving hard.
The second transition went fairly smoothly. I popped on my racing flats, grabbed a little water and headed out. Crowd support was awesome. It seemed like an unending line of cheers.
I totally underestimated how my legs would feel on the run. After redlining on the bike for little more than a half hour, they were pretty shot. In my pre-race mental imagery I had seen myself looking and feeling smooth, able to shift gears in the run and pass a lot of folks. Shoot, I had won a local 5k not one week ago! It was not to be on this run. I was a one pace pony. After a couple of attempts to change strides and unlock my legs, I decided to “play the ball as it lies” and realize that this is the pace for me on this day. At the out and back turnaround I took a cup of sports drink and proceeded to spill most of it down my face and legs. I did not realize that these drinks could be so sticky! My knees stuck together with every stride. It was amusing on the run to see a young man asking his potential date to prom. I hoped that she said yes. Finally into my last mile my legs felt a bit better and I was able to run like I felt. The downhill finish and a return to the roaring crowds helped as well.
All in all, it was an interesting experience. I’m still so new to these events that I only notice the glaring mistakes. Surely there were many that I made. I do know that the next time I attempt a tri, it will be with proper coaching and supervision. I know Team Z has a new Loudoun County program starting soon. They have fun and get results. Plus, their hamburgers are delicious after the race!
Tuesday, June 1, 2010
Monday, May 24, 2010
Rainy Runs
There is nothing like heading out for a run after a rainstorm. Here in the DC area, the late spring/early summer offers us ample opportunity to get out the door under these conditions. The air seems a little easier to breathe, the trails have gotten a bit sloppy and sometimes you can see a little steam rising off the ground. These are the times I love to lace up an old pair of shoes and see what kind of mess I can make. I liken it to mud-bogging without the aid of Detroit’s technology. After a particularly heavy rain (sometimes during), you’ll probably see me mucking up the trails, thick mud up to my shins and generally looking like a soaked dog. All with a huge grin.
I don’t know what it is about the rain, or precipitation in general, that revs my engine. Perhaps I’m an overgrown kid and I like getting dirty. Maybe it is that little voice in the sub-conscious that repeats the old cliché, “Somewhere in the world someone is training, and when you race them, they will beat you.” It also could be the “Wow” factor. I don’t mind being told that I’m crazy for running in those conditions; In fact, I sort of revel in it! Largely, I believe it to be that I appreciate the extremes of what Mother Nature throws at us. Storms and flooding are interesting to me and I enjoy being a part of them (in a safe manner of course).
As far back as I can remember in my running life I’ve loved the pure soaking of storms and high water. In high school, we had plenty of water crossings on our trails. At William and Mary, we had storms that would fill blocks of the main Colonial drag with 12-18 inches of water. It was hard to resist getting your feet (and knees, butt and shoulders) wet! It was a magnet.
All of this leads to my run yesterday. After the strong storms of the weekend, it seemed like a perfect opportunity to head out and survey the stream valley just behind my neighborhood. I figured the stream would be pretty high, the cement pylons for crossing would be totally covered. When my wife and I got to the stream, we found it to be about 4 feet higher than normal, dirty water rushing its way toward the bay. Neither of us are fools, we’ve certainly seen the videos of people swept away by fast flowing streams…crossing was immediately off the plate. So we chose a path that paralleled the stream, close enough to see and hear the roaring water, but far enough away for safety’s sake. We passed some kindred spirits along the trail, each gazing at that mystical flowing stream. Splashing through some small puddles, we came upon a particularly low section of the trail. Having run this section a hundred times, we each knew the course, but the entirety of the trail was underwater. We continued moving forward, feet getting wet, then ankles, then shins, then knees. At this point I should mention that my wife is a bit “vertically challenged”. I call her Smurfette even if she is just a bit taller than their standard 3 apple heights. The water is getting deeper and we are pressing forward. I hear her stop her watch and I glance backward with a questioning look. She is standing waist deep in this “puddle” and tells me that she can no longer get her knees out of the water, so she has to walk the remaining distance. Fortunately, it did not get any higher and we did not have to swim our way out. However, my wife declined the invitation to make it an “out and back” run…we looped our way back along higher ground. I was pleased to initiate her into the rainy run club and find that she did not entirely hate it.
One note for rainy run days: Make sure you place towels by the door so you do not have to traipse through the house while in drowned rat status. :)
I don’t know what it is about the rain, or precipitation in general, that revs my engine. Perhaps I’m an overgrown kid and I like getting dirty. Maybe it is that little voice in the sub-conscious that repeats the old cliché, “Somewhere in the world someone is training, and when you race them, they will beat you.” It also could be the “Wow” factor. I don’t mind being told that I’m crazy for running in those conditions; In fact, I sort of revel in it! Largely, I believe it to be that I appreciate the extremes of what Mother Nature throws at us. Storms and flooding are interesting to me and I enjoy being a part of them (in a safe manner of course).
As far back as I can remember in my running life I’ve loved the pure soaking of storms and high water. In high school, we had plenty of water crossings on our trails. At William and Mary, we had storms that would fill blocks of the main Colonial drag with 12-18 inches of water. It was hard to resist getting your feet (and knees, butt and shoulders) wet! It was a magnet.
All of this leads to my run yesterday. After the strong storms of the weekend, it seemed like a perfect opportunity to head out and survey the stream valley just behind my neighborhood. I figured the stream would be pretty high, the cement pylons for crossing would be totally covered. When my wife and I got to the stream, we found it to be about 4 feet higher than normal, dirty water rushing its way toward the bay. Neither of us are fools, we’ve certainly seen the videos of people swept away by fast flowing streams…crossing was immediately off the plate. So we chose a path that paralleled the stream, close enough to see and hear the roaring water, but far enough away for safety’s sake. We passed some kindred spirits along the trail, each gazing at that mystical flowing stream. Splashing through some small puddles, we came upon a particularly low section of the trail. Having run this section a hundred times, we each knew the course, but the entirety of the trail was underwater. We continued moving forward, feet getting wet, then ankles, then shins, then knees. At this point I should mention that my wife is a bit “vertically challenged”. I call her Smurfette even if she is just a bit taller than their standard 3 apple heights. The water is getting deeper and we are pressing forward. I hear her stop her watch and I glance backward with a questioning look. She is standing waist deep in this “puddle” and tells me that she can no longer get her knees out of the water, so she has to walk the remaining distance. Fortunately, it did not get any higher and we did not have to swim our way out. However, my wife declined the invitation to make it an “out and back” run…we looped our way back along higher ground. I was pleased to initiate her into the rainy run club and find that she did not entirely hate it.
One note for rainy run days: Make sure you place towels by the door so you do not have to traipse through the house while in drowned rat status. :)
Monday, March 29, 2010
Back to the Future
Occasionally living in the past is a good thing. It is nice to remember what you’ve done and to be proud of past accomplishments. It is great to get together with folks who knew you “when”. Falling comfortably back into the old days, even for an all too brief weekend is a wonderful way to recharge the batteries.
I had the opportunity to literally and figuratively step back in time this weekend. My college roommate was inducted into our school’s athletic Hall of Fame on Saturday and my wife and I headed to Colonial Williamsburg to attend. The College of William and Mary at springtime is one of the more glorious places to be. The flowers bloom a little earlier, the air a bit warmer as a sleepy tourist town re-awakens. Shelly and I got there early, in time to run a few of the old routes that used to be my days and ways. I probably bored the heck out of her, recounting old stories of teammates and some of the silliness that occurs when you pack 35 fit and (generally) focused distance runners into a recreated colonial town. Sometimes you had to make your own fun given the surroundings.
As with many of the runs from campus, we started down the main colonial drag, D.O.G. Street. Per usual, the streets were crowded with school groups and tourists eager to soak in the atmosphere. Some of the more memorable moments of my college career occurred on this street, warming up and cooling down for races and workouts. [BEGIN FLASHBACK] There is always a brave child who wants to impress his or her schoolmates by yelling at the passing runners (runners are cowardly by nature, right? I mean, they are running away!). Each thought they were being original when yelling, “faster, faster” or “Run Forest Run”, not realizing that we had heard this hundreds of times. The one comment that ever stopped us in our tracks (figuratively, we kept running) was while cooling down from a long session of 1ks on the track. Several of us scholar-athletes were making the usual loop, shirts off, happy to be done with the workout. We could see the kid, probably 10 years old, get the wild eyes, inspiration brewing in his little skull. He popped off with, “How are you going to get girls with chests like that?” Academic All-Americans, Monroe scholars and valedictorians among the 15 of us and what could we respond with? Certainly it would be witty and slightly cutting sarcasm. Nope, the best we could manage was a hurtful “shut up”. It was a sad day for academia. [END FLASHBACK]
The weekend was a wonderful time to celebrate the career of my former teammate. He was a three time all-American at the 800m event and is currently a lawyer in NYC. Several of our old teammates showed up as well; we had a great time reminiscing and reconnecting with old friends. We even got to see the current team members hammer a workout on the track. It was as if everything came full circle. Here were the young, bright and talented athletes of the present lapping a track that also contains our blood, sweat and tears. The current team members were just as focused and driven as we had been at that time. They were polite enough to listen to our stories, just as we had done when alumni visited. My hope for them is that, in 15 years time, they also get to come back and experience the feelings and memories of a weekend in the past.
I had the opportunity to literally and figuratively step back in time this weekend. My college roommate was inducted into our school’s athletic Hall of Fame on Saturday and my wife and I headed to Colonial Williamsburg to attend. The College of William and Mary at springtime is one of the more glorious places to be. The flowers bloom a little earlier, the air a bit warmer as a sleepy tourist town re-awakens. Shelly and I got there early, in time to run a few of the old routes that used to be my days and ways. I probably bored the heck out of her, recounting old stories of teammates and some of the silliness that occurs when you pack 35 fit and (generally) focused distance runners into a recreated colonial town. Sometimes you had to make your own fun given the surroundings.
As with many of the runs from campus, we started down the main colonial drag, D.O.G. Street. Per usual, the streets were crowded with school groups and tourists eager to soak in the atmosphere. Some of the more memorable moments of my college career occurred on this street, warming up and cooling down for races and workouts. [BEGIN FLASHBACK] There is always a brave child who wants to impress his or her schoolmates by yelling at the passing runners (runners are cowardly by nature, right? I mean, they are running away!). Each thought they were being original when yelling, “faster, faster” or “Run Forest Run”, not realizing that we had heard this hundreds of times. The one comment that ever stopped us in our tracks (figuratively, we kept running) was while cooling down from a long session of 1ks on the track. Several of us scholar-athletes were making the usual loop, shirts off, happy to be done with the workout. We could see the kid, probably 10 years old, get the wild eyes, inspiration brewing in his little skull. He popped off with, “How are you going to get girls with chests like that?” Academic All-Americans, Monroe scholars and valedictorians among the 15 of us and what could we respond with? Certainly it would be witty and slightly cutting sarcasm. Nope, the best we could manage was a hurtful “shut up”. It was a sad day for academia. [END FLASHBACK]
The weekend was a wonderful time to celebrate the career of my former teammate. He was a three time all-American at the 800m event and is currently a lawyer in NYC. Several of our old teammates showed up as well; we had a great time reminiscing and reconnecting with old friends. We even got to see the current team members hammer a workout on the track. It was as if everything came full circle. Here were the young, bright and talented athletes of the present lapping a track that also contains our blood, sweat and tears. The current team members were just as focused and driven as we had been at that time. They were polite enough to listen to our stories, just as we had done when alumni visited. My hope for them is that, in 15 years time, they also get to come back and experience the feelings and memories of a weekend in the past.
Friday, March 12, 2010
Weekend Schedule
Looks like it will be a fairly rainy weekend. Can you really stand to sit through another DVD movie that you’ve seen a hundred times? If you are a track fan, I’ve got all your weekend plans and you don’t even have to leave your computer!
No matter what level of track and field that you prefer, it will be on your interwebs this weekend. Enjoy watching the elite athletes? Head over to Universal Sports and their website as they broadcast from Doha and the World Indoor Track and Field Championships. Don’t want to root for your country? How about your alma mater? The NCAA Track and Field championships will be on ESPN360 and Flotrack throughout the weekend. Perhaps you’d like to cheer on some of the nation’s future stars? The dueling high school national championship meets also occur this weekend, one in NYC and the other in Boston. Check out Dyestat (if you are a high school track aficionado, you already knew this) for all the HS information.
Lots and lots going on! I’m excited to get some results and check out some great racing. If you’re more in the learning mood, check out the PRR Youtube channel: http://www.youtube.com/user/PRRunning1 for some info on Dynamic Flexibility and a simple strength circuit.
Enjoy!
No matter what level of track and field that you prefer, it will be on your interwebs this weekend. Enjoy watching the elite athletes? Head over to Universal Sports and their website as they broadcast from Doha and the World Indoor Track and Field Championships. Don’t want to root for your country? How about your alma mater? The NCAA Track and Field championships will be on ESPN360 and Flotrack throughout the weekend. Perhaps you’d like to cheer on some of the nation’s future stars? The dueling high school national championship meets also occur this weekend, one in NYC and the other in Boston. Check out Dyestat (if you are a high school track aficionado, you already knew this) for all the HS information.
Lots and lots going on! I’m excited to get some results and check out some great racing. If you’re more in the learning mood, check out the PRR Youtube channel: http://www.youtube.com/user/PRRunning1 for some info on Dynamic Flexibility and a simple strength circuit.
Enjoy!
Monday, March 8, 2010
Spring is in the Air!
This is my favorite time of year. Both the weather and the racing are starting to heat up! There are more and more races on the docket and results are starting to pour in. We can legitimately wear shorts and tees without looking like crazy people.
Beyond the temperatures, this is the time of year when we can get down to business, training-wise. This winter, clearly, was particularly brutal for the DC area. Many runners were forced inside or to slide around on slick roads. This limits our abilities to stretch our legs out and pick up the pace. Now that we have some sunshine and clear paths, let’s get the speedwork going! It is time to finish your run with some accelerations and start to feel the strength you’ve developed from long, slower base miles. Strides are a great way to get back into speedwork. Find a flat to slightly downhill 150m path. Slowly accelerate for the first 50m, hold for 50m, then, take your foot off the gas and coast for the last 50m. The idea is to get out of the rhythm of your distance run, to break from that slower pace work and get back to some free flowing speed. It is also a great opportunity to focus on proper mechanics. Fine tune your arm movements and the full body tilt. Most athletes become a bit more efficient at speed (unless you are Oakton and W&M alum Jacob Frey, who’s shift into “Frey Speed” has been deemed by several coaches to be a “biomechanical disaster”). Take advantage of this! Start with 4-6x 150m, then move to 6-8x150m.
This is also a good time to remind you that the shoes you wore for the Army 10miler or the MCM are ready to be replaced. Even if you put them in the closet after the race and didn’t use them again. You may want to consider a new outfit as motivation for a new season. Perhaps a water bottle belt for those of you entering into new, longer distance races. Sunglasses are a must at this point...As I said, we are starting to get out in shorts and tees. Lots of bright paleness going on out there. For you pale folks, get some good sunscreen.
It was fun to see folks out at the races this weekend. The first event of the Loudoun Race Series kicked off, and there was a lot of support for PRR employee Moise Joseph and the PRR Run for Haiti. Thank you to all that came out for one or both events, and for those that donated to the cause. Moise is off to Doha to run the 800m at the World Indoor T&F Championships this week. Be sure to check for his results soon!
Good luck with your spring racing season!
Beyond the temperatures, this is the time of year when we can get down to business, training-wise. This winter, clearly, was particularly brutal for the DC area. Many runners were forced inside or to slide around on slick roads. This limits our abilities to stretch our legs out and pick up the pace. Now that we have some sunshine and clear paths, let’s get the speedwork going! It is time to finish your run with some accelerations and start to feel the strength you’ve developed from long, slower base miles. Strides are a great way to get back into speedwork. Find a flat to slightly downhill 150m path. Slowly accelerate for the first 50m, hold for 50m, then, take your foot off the gas and coast for the last 50m. The idea is to get out of the rhythm of your distance run, to break from that slower pace work and get back to some free flowing speed. It is also a great opportunity to focus on proper mechanics. Fine tune your arm movements and the full body tilt. Most athletes become a bit more efficient at speed (unless you are Oakton and W&M alum Jacob Frey, who’s shift into “Frey Speed” has been deemed by several coaches to be a “biomechanical disaster”). Take advantage of this! Start with 4-6x 150m, then move to 6-8x150m.
This is also a good time to remind you that the shoes you wore for the Army 10miler or the MCM are ready to be replaced. Even if you put them in the closet after the race and didn’t use them again. You may want to consider a new outfit as motivation for a new season. Perhaps a water bottle belt for those of you entering into new, longer distance races. Sunglasses are a must at this point...As I said, we are starting to get out in shorts and tees. Lots of bright paleness going on out there. For you pale folks, get some good sunscreen.
It was fun to see folks out at the races this weekend. The first event of the Loudoun Race Series kicked off, and there was a lot of support for PRR employee Moise Joseph and the PRR Run for Haiti. Thank you to all that came out for one or both events, and for those that donated to the cause. Moise is off to Doha to run the 800m at the World Indoor T&F Championships this week. Be sure to check for his results soon!
Good luck with your spring racing season!
Friday, February 26, 2010
The more things stay the same..
A high school friend recently reminded me of the efforts that we used to make to get our workouts in during inclement weather. This seems especially poignant given the recent conditions that runners have experienced in the mid-atlantic.
While actually in school, our coaches had a good hold on us. They did exactly what they should have to help keep us safe. When it was icy, we’d run the hallways of the school (something not allowed anymore) and do circuits of weighted jump rope, push ups, lunges and the like. We’d get in the gym before the basketball teams started up and get in some sprints, followed by a devilish wall-sit routine. Some snowy weeks we had to sacrifice a little mileage for the sake of safety.
The days when we were out of school, off days brought on by dumping snow and hazardous driving conditions, were the special ones. These were the days when we “proved” our dedication to each other and our sport. We used to meet at a rarely used parking garage central to all parties. This meant that everyone had to drive a distance to meet up. Our parents told us we were crazy or that we were being stupid. However, we were young, fit and invincible (don’t forget incredibly lucky that no one got stuck or hurt while getting there). The standard parking garage workout was a fartlek of hard loop, easy loop. It would go on until all parties were satisfactorily tired. We would stretch, talk a little smack and return home, not remembering the arguments we’d had with our folks in order to get ourselves out there. What these workouts did from an athletic perspective was very limited. What they allowed from a mental perspective was the actual benefit. Not only did we gel more easily as a team but we were able to convince ourselves that no one else was as hardcore as us, training in these conditions. It formed a sense of strength in each of us that was invaluable to our performances later in the season.
As I said, I had forgotten our winter storm workouts until my friend brought them up. During the recent winter storms, I realized that my mindset had never changed. I’ve run on ice, driven to neighborhoods where streets were cleared, worked out in the basement of a parking garage, run on the treadmill, even run on a trampoline! It has been nearly twenty years and I’m still trying to gain a little edge. I’m not even competitive anymore, but I feel a compulsion to get workouts completed during the poor weather. Feel free to call me crazy, it’s not like I’ve never heard it before. The more things change…
BE SURE TO WATCH THE U.S. INDOOR CHAMPIONSHIPS ON ESPN2 SUNDAY 7-9PM!
While actually in school, our coaches had a good hold on us. They did exactly what they should have to help keep us safe. When it was icy, we’d run the hallways of the school (something not allowed anymore) and do circuits of weighted jump rope, push ups, lunges and the like. We’d get in the gym before the basketball teams started up and get in some sprints, followed by a devilish wall-sit routine. Some snowy weeks we had to sacrifice a little mileage for the sake of safety.
The days when we were out of school, off days brought on by dumping snow and hazardous driving conditions, were the special ones. These were the days when we “proved” our dedication to each other and our sport. We used to meet at a rarely used parking garage central to all parties. This meant that everyone had to drive a distance to meet up. Our parents told us we were crazy or that we were being stupid. However, we were young, fit and invincible (don’t forget incredibly lucky that no one got stuck or hurt while getting there). The standard parking garage workout was a fartlek of hard loop, easy loop. It would go on until all parties were satisfactorily tired. We would stretch, talk a little smack and return home, not remembering the arguments we’d had with our folks in order to get ourselves out there. What these workouts did from an athletic perspective was very limited. What they allowed from a mental perspective was the actual benefit. Not only did we gel more easily as a team but we were able to convince ourselves that no one else was as hardcore as us, training in these conditions. It formed a sense of strength in each of us that was invaluable to our performances later in the season.
As I said, I had forgotten our winter storm workouts until my friend brought them up. During the recent winter storms, I realized that my mindset had never changed. I’ve run on ice, driven to neighborhoods where streets were cleared, worked out in the basement of a parking garage, run on the treadmill, even run on a trampoline! It has been nearly twenty years and I’m still trying to gain a little edge. I’m not even competitive anymore, but I feel a compulsion to get workouts completed during the poor weather. Feel free to call me crazy, it’s not like I’ve never heard it before. The more things change…
BE SURE TO WATCH THE U.S. INDOOR CHAMPIONSHIPS ON ESPN2 SUNDAY 7-9PM!
Tuesday, February 16, 2010
Magic Miles
If you follow NCAA track and field like I do, you have to be excited. There are a ton of middle and long distance athletes that are pushing the limits of what is expected from collegiate athletes. The mile, especially, has my eye right now. It is a thrilling event, a wonderful combination of speed, strength and tactics. And it is seeing a resurgence in the college ranks. The magic number for the mile has always been 4 minutes. Four quarter miles in one minute each. Through today, there have been 17 collegiate men this season that have powered through the event faster than that magic 4:00 mark. In fact, 10 American men ran their first sub-4 mile this last weekend. This brings the total number of American men that have run sub-4 in our nation’s history to 342. Over the past 3 years, we have added 44 Americans to the sub-4 list. What has caused this rapid increase in our totals?
One of the causes of our recharged Mile totals, I believe, is an ease of getting race results. We used to have to wait for a month or two to find results from out of the way events to be published in a magazine. Now, we can fire up our laptops and find results within hours, if not minutes, of an event being completed. There are many times that we can actually watch the race online and find out instantly! Every race from UW this past weekend was streamed live online, as well as the US Cross Country Championship races from Spokane. So, it is easier to find out which athletes are doing what. This allows athletes to play the “why not me” game, and step up their achievements.
Part two, our coaches are not afraid to put our athletes in positions to run fast. This means getting the athletes into races where all the other great athletes are competing. Having a large group of very fast athletes banging heads in a race is where we get these bulk additions to our all-time lists. They know the race is going to be fast and only have to worry about beating the guy next to them. Additionally, we seem to have moved away from the “loneliness of the long distance runner” and more into group training. There are several post-collegiate groups that cater to middle distance athletes, as opposed to only focusing on marathoners.
I believe the biggest reason for the influx of names to the USA mile list comes down to one name: Bernard Lagat. When Lagat became a US citizen, he brought with him a list of accolades and accomplishments that few Americans had ever achieved. Heck, he even had an Olympic medal! Lagat forced the other American athletes to step up their games. He caused them to train and race harder than they previously thought possible. Since Lagat became an American citizen in 2005, there have been 77 Americans that have run a sub-4. That averages to 12.8 per year. In the previous 45 years we only averaged 5.8 new athletes running sub-4. If you want to wear the USA across your chest, you still have to go through that man. To beat him, you have to train ridiculously hard. Lagat is a product of the American collegiate system and has had amazing success on the international level. It comes back to athletes seeing that success and saying, “Why not me?”
One of the causes of our recharged Mile totals, I believe, is an ease of getting race results. We used to have to wait for a month or two to find results from out of the way events to be published in a magazine. Now, we can fire up our laptops and find results within hours, if not minutes, of an event being completed. There are many times that we can actually watch the race online and find out instantly! Every race from UW this past weekend was streamed live online, as well as the US Cross Country Championship races from Spokane. So, it is easier to find out which athletes are doing what. This allows athletes to play the “why not me” game, and step up their achievements.
Part two, our coaches are not afraid to put our athletes in positions to run fast. This means getting the athletes into races where all the other great athletes are competing. Having a large group of very fast athletes banging heads in a race is where we get these bulk additions to our all-time lists. They know the race is going to be fast and only have to worry about beating the guy next to them. Additionally, we seem to have moved away from the “loneliness of the long distance runner” and more into group training. There are several post-collegiate groups that cater to middle distance athletes, as opposed to only focusing on marathoners.
I believe the biggest reason for the influx of names to the USA mile list comes down to one name: Bernard Lagat. When Lagat became a US citizen, he brought with him a list of accolades and accomplishments that few Americans had ever achieved. Heck, he even had an Olympic medal! Lagat forced the other American athletes to step up their games. He caused them to train and race harder than they previously thought possible. Since Lagat became an American citizen in 2005, there have been 77 Americans that have run a sub-4. That averages to 12.8 per year. In the previous 45 years we only averaged 5.8 new athletes running sub-4. If you want to wear the USA across your chest, you still have to go through that man. To beat him, you have to train ridiculously hard. Lagat is a product of the American collegiate system and has had amazing success on the international level. It comes back to athletes seeing that success and saying, “Why not me?”
Saturday, February 6, 2010
Cabin Fever
Whether you are calling it “Snowpocalypse”, “Snowmageddon” or simply “a huge pain in the butt”, the Washington area has experienced the second major winter storm of the season. In fact, the second top 10 snowstorm of all time. When twenty to thirty inches of snow has fallen, there is really little else to do besides shovel and get back inside. Personally, I am fed up with shoveling. So, what to do with the extra time? Perhaps I have a short attention span, but I cannot watch 9 hours of “Big Game” coverage. Nor can I watch the Live StormTeam coverage from the networks. That leaves reading. Fortunately, I’ve got quite a library of running related books to get me through times like these.
Below are a few of my favorites, broken down by category.
Fiction: The classic “Once a Runner” by John L. Parker. If you’ve already read this several thousand times, try the follow up “Again to Carthage” to read of Cass’s venture into the marathon.
Non-Fiction: “Running with the Buffaloes” by Chris Lear chronicles the 1999 cross country season of the University of Colorado.
“Sub 4:00” by Chris Lear about Alan Webb and the Michigan team.
“Bowerman and the Men of Oregon” by Kenny Moore is an inside look at the man that co-founded Nike and basically brought interval training to the U.S.
Training Manuals: “Daniels Running Formula” by Dr. Jack Daniels, simply the best read if you want to learn more about training and don’t want to be bogged down by the technical terminology. Dr. Jack does a fantastic job of turning complex physiology into concepts than anyone can understand. He also includes a ton of tables to help you customize your training to your current fitness level.
“Better Training for Distance Runners” by Martin and Coe…If you enjoy all the Xs and Os of physiology and coaching.
“Run Fast” edited by Kevin Beck. This is a compilation of chapters by various elite coaches from around the country. Each person breaks down a particular topic related to training, from mileage to nutrition. A very solid read!
Have fun being snowbound. There is virtually no reason to be out driving around. Use it to your advantage and become a student of your sport. I will be doing the same...right after I finish the next round of shoveling!
Below are a few of my favorites, broken down by category.
Fiction: The classic “Once a Runner” by John L. Parker. If you’ve already read this several thousand times, try the follow up “Again to Carthage” to read of Cass’s venture into the marathon.
Non-Fiction: “Running with the Buffaloes” by Chris Lear chronicles the 1999 cross country season of the University of Colorado.
“Sub 4:00” by Chris Lear about Alan Webb and the Michigan team.
“Bowerman and the Men of Oregon” by Kenny Moore is an inside look at the man that co-founded Nike and basically brought interval training to the U.S.
Training Manuals: “Daniels Running Formula” by Dr. Jack Daniels, simply the best read if you want to learn more about training and don’t want to be bogged down by the technical terminology. Dr. Jack does a fantastic job of turning complex physiology into concepts than anyone can understand. He also includes a ton of tables to help you customize your training to your current fitness level.
“Better Training for Distance Runners” by Martin and Coe…If you enjoy all the Xs and Os of physiology and coaching.
“Run Fast” edited by Kevin Beck. This is a compilation of chapters by various elite coaches from around the country. Each person breaks down a particular topic related to training, from mileage to nutrition. A very solid read!
Have fun being snowbound. There is virtually no reason to be out driving around. Use it to your advantage and become a student of your sport. I will be doing the same...right after I finish the next round of shoveling!
Friday, January 29, 2010
Sub 5s
I just read an article about a man that broke 5:00 for the indoor mile. 4:57.06 to be precise. There is nothing over the top outstanding about running sub-5. There are long lists each year of men that average faster than that for a marathon. However, what is way over the top outstanding about this particular sub-5 mile is the fact that its author, Nolan Shaheed, is 60 years old. Yes, 60 years old. His time is a new World Indoor Record for 60 year olds and also eclipses the American outdoor record for the same age group. I guess he is not slowing down simply because Father Time can’t keep up!
Part two of my jaw on the floor: I was running some 200s on the track with PRR owner Ray Pugsley last night. It was cold and windy (huge surprise this winter). Needed to be done, though, as Ray is soon to head off to compete at the Boston Indoor Games in the master’s mile (his first indoor race in 12 years). We all know that distance runners tend to chattiness, and Ray and I got to talking. He let slip that he currently has a 26year streak of running a sub-5 mile. Since 1984, he has run a mile each year under 5:00. What’s more, this is not even the longest streak among his friends! Some of you may remember Mark Coogan (UMaryland ’87) as one of the United States most versatile distance athletes. He’s run sub 4 for the mile, made US teams in the steeplechase, and owns a 2:13 marathon PB. Mark had a streak of 30 years going sub-5 for the mile. I say “had” because he ruptured his Achilles tendon 1k into a sub-5 attempt last year and was not able to recover before the new year began. 30 years!
Quoting longtime track and field broadcaster Larry Rawson, “Go down to your local track and run a lap.” If you hit 75 seconds, know that all you have to do is keep that pace for 3 additional laps. You’ll have to kick a little on the last lap to make sure you break 5minutes. Now do it again next year, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next. At that point, you will have equaled Ray’s current streak of sub 5s. Good Luck!
Become a fan of the Boston Indoor Games and Potomac River Running Stores on Facebook! Check your local listings to watch PRR's Ray Pugsley battle some of the nation’s top masters athletes in the mile.
Part two of my jaw on the floor: I was running some 200s on the track with PRR owner Ray Pugsley last night. It was cold and windy (huge surprise this winter). Needed to be done, though, as Ray is soon to head off to compete at the Boston Indoor Games in the master’s mile (his first indoor race in 12 years). We all know that distance runners tend to chattiness, and Ray and I got to talking. He let slip that he currently has a 26year streak of running a sub-5 mile. Since 1984, he has run a mile each year under 5:00. What’s more, this is not even the longest streak among his friends! Some of you may remember Mark Coogan (UMaryland ’87) as one of the United States most versatile distance athletes. He’s run sub 4 for the mile, made US teams in the steeplechase, and owns a 2:13 marathon PB. Mark had a streak of 30 years going sub-5 for the mile. I say “had” because he ruptured his Achilles tendon 1k into a sub-5 attempt last year and was not able to recover before the new year began. 30 years!
Quoting longtime track and field broadcaster Larry Rawson, “Go down to your local track and run a lap.” If you hit 75 seconds, know that all you have to do is keep that pace for 3 additional laps. You’ll have to kick a little on the last lap to make sure you break 5minutes. Now do it again next year, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next, and the next. At that point, you will have equaled Ray’s current streak of sub 5s. Good Luck!
Become a fan of the Boston Indoor Games and Potomac River Running Stores on Facebook! Check your local listings to watch PRR's Ray Pugsley battle some of the nation’s top masters athletes in the mile.
Friday, January 22, 2010
Houston Half
I had one of those great Sunday mornings last week. Woke up a little early, grabbed a cup of coffee, flipped the computer on and watched the US Half-Marathon Championships from Houston on a live stream. I wanted to check in on some of the locals running, Kathy Newberry (William & Mary’s distance coach and Lake Braddock alum) and Samia Akbar (American U. and Oakton alum), and see how Olympic medalist Shalane Flanagan would fare at her debut in the 13.1 mile race. This was also a nice excuse to delay my long run for a bit, as it was raining and quite cold.
The women were flat out hammering the course. Flanagan and a group of 3 or 4 others started rocking and rolling from the gun. The problem? The camera broadcasting the stream was not able to get a view of the women’s leaders until 3 miles in. Yes, we got to see some really good racing over the last 10miles, but we missed a solid chunk. This is akin to missing the first quarter of an NFL playoff game. Imagine the uproar that would have occurred if a football game was late getting on the air. Don’t get me wrong, I am happy to see any live running, and the guys doing the filming did a great job of mixing in some interviews when the runners were out of sight. But to have to watch a championship race on the computer saddens me.
There are a ton of sports programming stations on television. There are shows about hunting, fishing and card playing. One of these stations couldn’t have dropped their professional bowling coverage to pick up a US championship race that features some of the best young athletes in the country? Many of the folks running that race will be the folks we are rooting for in London in 2012. We runners have to log on to a random website and watch on our computer screens instead of our high-def televisions. Disappointing.
The race itself was fantastic. A bunch of younger guys asserted themselves in the men’s race and began making names for themselves on the pro scene. Antonio Vega (61:54) and Patrick Smyth (62:01), both from Team USA Minnesota, went 1-2. Shalane Flanagan took down the course record on the women’s side by over a minute with a 69:41. Great running, even if we had to watch on a computer screen.
The women were flat out hammering the course. Flanagan and a group of 3 or 4 others started rocking and rolling from the gun. The problem? The camera broadcasting the stream was not able to get a view of the women’s leaders until 3 miles in. Yes, we got to see some really good racing over the last 10miles, but we missed a solid chunk. This is akin to missing the first quarter of an NFL playoff game. Imagine the uproar that would have occurred if a football game was late getting on the air. Don’t get me wrong, I am happy to see any live running, and the guys doing the filming did a great job of mixing in some interviews when the runners were out of sight. But to have to watch a championship race on the computer saddens me.
There are a ton of sports programming stations on television. There are shows about hunting, fishing and card playing. One of these stations couldn’t have dropped their professional bowling coverage to pick up a US championship race that features some of the best young athletes in the country? Many of the folks running that race will be the folks we are rooting for in London in 2012. We runners have to log on to a random website and watch on our computer screens instead of our high-def televisions. Disappointing.
The race itself was fantastic. A bunch of younger guys asserted themselves in the men’s race and began making names for themselves on the pro scene. Antonio Vega (61:54) and Patrick Smyth (62:01), both from Team USA Minnesota, went 1-2. Shalane Flanagan took down the course record on the women’s side by over a minute with a 69:41. Great running, even if we had to watch on a computer screen.
Sunday, January 17, 2010
Refound Love
Nothing reinvigorates the soul like reconnecting with your first love. In this age of Facebook, Twitter and MySpace (does anyone use that anymore?), finding long-lost friends has become quite easy. We can see pictures of our high school cronies, the hot girl from freshman year stats class, even what the “cool” science teacher does in his free time outside of school. None of that is quite like getting a friend request from the person that you thought was the “one”. Relationships have come and gone in the intervening years. Each one is compared, for better or worse, to that first love that got away. Even if your life is wonderful, you may still hold a candle for that first person you thought you couldn’t live without.
So sentimental, you say? I didn’t mean for it to happen, but over the last couple of weeks, I’ve returned to my first love. My heart has never quite found a way to get past it. I’ve tried and tried to fill the void, but I’ve kept longing for a do-over, a return to the past and how things were. The elevated heart rate, the butterflies in the stomach. They all came right back in an instant, as if they never left. The craziest thing: My wife totally approves! She’s even joined in a couple of times.
Yes, there is nothing like returning to your first love. After nearly a decade, stepping back on the track felt like a dream. I’ve missed that 400m oval and, you know, I kinda think it missed me back.
So sentimental, you say? I didn’t mean for it to happen, but over the last couple of weeks, I’ve returned to my first love. My heart has never quite found a way to get past it. I’ve tried and tried to fill the void, but I’ve kept longing for a do-over, a return to the past and how things were. The elevated heart rate, the butterflies in the stomach. They all came right back in an instant, as if they never left. The craziest thing: My wife totally approves! She’s even joined in a couple of times.
Yes, there is nothing like returning to your first love. After nearly a decade, stepping back on the track felt like a dream. I’ve missed that 400m oval and, you know, I kinda think it missed me back.
Monday, January 11, 2010
Fartlek Monday
Today's workout felt pretty good. Probably because I took the time to warm up well. Usually when I have a couple of athletes at a facility, I will leave them to warm up with each other. I'll either watch their workout or jump in. Going from zero to sixty without getting the muscles loose is not the greatest idea. Sort of like starting your car in cold weather and peeling out. You probably wouldn't do that to your car, so why do it to yourself?
Besides a solid warm up, I think the weather change helped out. Today was 10degrees warmer than last week's workout at the same venue. Today was about 36, still cold, but the wind was also dramatically lessened. That meant we were using less energy to keep ourselves upright and more to propel ourselves forward! Less shivering overall was also a plus.
Still only in the first 3 weeks of this training cycle for the athletes, we kept it nice and easy today. A "controlled" fartlek. I call it controlled, because a standard fartlek has no distance, pace or time limitations. It is simply go as hard as you see fit for as long as you see fit. I like to create the ability to progress and have it be measurable. Therefore, today's fartlek was 1,2,3,2,1 with equal rest. It is a nice, introductory workout...sort of a welcome back to hard running. The "on" segments are brisk to slightly faster, the "off" at everyday run pace.
Good workout, but I can't wait to take it to the track on Thursday!
Besides a solid warm up, I think the weather change helped out. Today was 10degrees warmer than last week's workout at the same venue. Today was about 36, still cold, but the wind was also dramatically lessened. That meant we were using less energy to keep ourselves upright and more to propel ourselves forward! Less shivering overall was also a plus.
Still only in the first 3 weeks of this training cycle for the athletes, we kept it nice and easy today. A "controlled" fartlek. I call it controlled, because a standard fartlek has no distance, pace or time limitations. It is simply go as hard as you see fit for as long as you see fit. I like to create the ability to progress and have it be measurable. Therefore, today's fartlek was 1,2,3,2,1 with equal rest. It is a nice, introductory workout...sort of a welcome back to hard running. The "on" segments are brisk to slightly faster, the "off" at everyday run pace.
Good workout, but I can't wait to take it to the track on Thursday!
Sunday, January 10, 2010
Originally posted 12/18/2009
The excitement of an impending snowstorm is setting in. Children (and their teachers) are bitter that they probably will not be getting a day off of school. I’ve come up with a few suggestions for successful snow running tips.
1- Be the first on the trail. Running in the fresh powder before it all gets beaten down into ice is key.
2- Layer up! You can always pull a layer off if you get too hot. And wear a hat!
3- Gore-Tex shoes. Nike makes a nice neutral and stability shoe with a Gore-Tex upper…keep your feet warm and dry.
4- Know your trail. Remember that low spot that always seems to be a puddle? Keep a mental note to take it easy through that section.
5- Expect and know how to fall. Don’t lock out the joints and save your head!
6- Quit wearing shorts over your tights! Read Jeanette’s columns for fashion tips and avoid this fashion faux pas. If you need extra cold/wind blocking, get some wind-paneled briefs, or pop a semi-fitted pant over the tights.
7- Put some pants on! That numb tingling you get on bare flesh is not a badge of courage. It is the beginnings of frostbite. You aren’t a superhero, no matter what you think.
8- Bring dry clothes. If you are traveling to a favorite running spot, be sure to bring an extra set of clothing to change into for the drive home. Make sure you have a winter emergency kit in your car while you are at it.
9- Refer to Cathy’s blog about proper warm up. Take it easy going out the door and realize that your run is going to be slower overall.
10- If it is really bad/cold, play it safe and skip the run. Set up a circuit in your house of various exercises. Push ups, crunches, squat jumps, floor dips, pull-ups, step ups, half squats and lunges is a solid circuit to run through a few times. Do 30seconds on and go right into the next exercise.
A little safety and discretion goes a long way in enjoying winter running.
The holidays are a great time to see friends and family and enjoy being together. If alcohol is a part of your celebration, don’t get behind the wheel. Designate a driver or give SoberRide a call at 1-800-200-TAXI for a free ride home. I’d like to see you running in the new year. From my family to yours, have a safe and happy holiday season!
Happy Running.
Originally posted 12/26/2009
The recent snowfall (and lack of plowing in my neighborhood) has caused me to take my running inside. I’ve always had issues with using a treadmill. I end up running too close to the control panel and ripping the emergency stop button off or kneeing the console. Limited air-flow in my gym also leaves me a sweaty mess. My least favorite part of treadmill running in the gym: Lookie-loos. Those are the people that check out my screen and feel the need to pump their speed up to .1 mph faster than mine. Most of the time they end up running for a couple of minutes before turning off their machine and leaving the cardio area. I can’t help but shake my head.
The recent snowfall (and lack of plowing in my neighborhood) has caused me to take my running inside. I’ve always had issues with using a treadmill. I end up running too close to the control panel and ripping the emergency stop button off or kneeing the console. Limited air-flow in my gym also leaves me a sweaty mess. My least favorite part of treadmill running in the gym: Lookie-loos. Those are the people that check out my screen and feel the need to pump their speed up to .1 mph faster than mine. Most of the time they end up running for a couple of minutes before turning off their machine and leaving the cardio area. I can’t help but shake my head.
Conversations with my wife and other female friends reveal that few males can stand when a woman is running faster than them. My favorite story involves my wife doing a little workout in the gym. She was scheduled for a longish brisk run. Not quite tempo pace, but for a good 45min. About halfway through the workout, a gentleman started up the treadmill next to her. In true Lookie-loo fashion, he saw her speed and raised his. One minute in, she said he looked like he was sprinting…pumping his arms and driving his knees. By 2:30, he was audibly panting. At 3:30 into his run, the dry heaves came. Four minutes into the run, his treadmill was off and she could see him in the mirror gagging into a trash can.
This is obviously a story about the worst offender. Everyone can learn from it, however. Running is a sport for everyone, provided that we approach it in an individualized manner. What is good for one person is not necessarily appropriate for the next. Knowing and accepting our current fitness levels is the name of the game. Gradual and intelligent progression from there will lead to the most benefits. So, you have two items to take your running to new heights in 2010. One, run to your ability and only incrementally increase training levels. Two, don’t run next to my wife in the gym unless you have quick access to a trash receptacle.
Originally posted 1/3/2010
So much for heeding my own words! I was out for a run with my wife and a friend this morning. It was 19 with a wind chill of -3 degrees when we left. I was dressed well, cool but not cold, and warmed up quite nicely as we got into the run. We were cruising along the Battlefields in Manassas, frozen tundra underfoot. The trees did a wonderful job of blocking the wind. I knew I would be at a slight disadvantage during the run, being a southern boy hanging with two New Englanders in the cold, but they took it easy on me. Then it happened. I was leading the others, using my “big” body to block the wind across a field. Like a mountain lion (or some other fleet footed critter) I was deftly avoiding the copious patches of ice and showing the way for my compatriots. My foot hit what I determined to be a very thin ice floe, it looked like a little puddle frozen over, and I foolishly presumed it would break under my weight. (Tip #1: Never assume ice will break under your weight) It did not. Before I knew it, I found myself landing on the ground and rolling in a thud, hoping to not get trampled by my closely following running partners! Luckily, I seem to be very adept at falling, and I managed to roll through it and bounce back up like the seasoned pro I am. (Tip #2: If you DO fall, let your body fall as naturally as possible, but remembering to protect your head) A couple of tentative steps and a system check later and all seemed to be well. Some bruises tomorrow for sure, but nothing overly dramatic. Running this time of year in these conditions is always a little extra rough on your body, but hopefully I won’t be too much worse for the wear tomorrow.
I am a coach. Just last week I remember giving a good, concise list of tips for winter weather running. The moral of today’s story? Do as I say, and hopefully not as I just did! With all the snows and thaws, freezing rain and whipping winds, the landscape is in a constant state of flux. Watch your footing carefully, the ground is hard when it’s this cold out and what looks like a previous travelers footprints do not always make a good path to follow…they will not squish and conform to your footfall. Just like the puddle that did not break. Oh yeah, and if you do fall, then treat yourself to a nice post-run bath with some Epsom salts for your aching muscles. And don’t be afraid to laugh at yourself – these are the war wounds we wear as dedicated runners…you better believe anyone bundled up and warm on a day like today who saw you going out for a run is laughing their butts off at how crazy you are!!!
So much for heeding my own words! I was out for a run with my wife and a friend this morning. It was 19 with a wind chill of -3 degrees when we left. I was dressed well, cool but not cold, and warmed up quite nicely as we got into the run. We were cruising along the Battlefields in Manassas, frozen tundra underfoot. The trees did a wonderful job of blocking the wind. I knew I would be at a slight disadvantage during the run, being a southern boy hanging with two New Englanders in the cold, but they took it easy on me. Then it happened. I was leading the others, using my “big” body to block the wind across a field. Like a mountain lion (or some other fleet footed critter) I was deftly avoiding the copious patches of ice and showing the way for my compatriots. My foot hit what I determined to be a very thin ice floe, it looked like a little puddle frozen over, and I foolishly presumed it would break under my weight. (Tip #1: Never assume ice will break under your weight) It did not. Before I knew it, I found myself landing on the ground and rolling in a thud, hoping to not get trampled by my closely following running partners! Luckily, I seem to be very adept at falling, and I managed to roll through it and bounce back up like the seasoned pro I am. (Tip #2: If you DO fall, let your body fall as naturally as possible, but remembering to protect your head) A couple of tentative steps and a system check later and all seemed to be well. Some bruises tomorrow for sure, but nothing overly dramatic. Running this time of year in these conditions is always a little extra rough on your body, but hopefully I won’t be too much worse for the wear tomorrow.
I am a coach. Just last week I remember giving a good, concise list of tips for winter weather running. The moral of today’s story? Do as I say, and hopefully not as I just did! With all the snows and thaws, freezing rain and whipping winds, the landscape is in a constant state of flux. Watch your footing carefully, the ground is hard when it’s this cold out and what looks like a previous travelers footprints do not always make a good path to follow…they will not squish and conform to your footfall. Just like the puddle that did not break. Oh yeah, and if you do fall, then treat yourself to a nice post-run bath with some Epsom salts for your aching muscles. And don’t be afraid to laugh at yourself – these are the war wounds we wear as dedicated runners…you better believe anyone bundled up and warm on a day like today who saw you going out for a run is laughing their butts off at how crazy you are!!!
Streaking
I recently entered into a self-challenge. Without going into detail, it involves “streaking”. No, not running around sans-clothes, but running for a string of consecutive days. In this case, attempting to go the full year. A friend of mine from the Burke store accomplished this feat last year. He ended up very fit by the end, and notched several race victories over 2009.
This challenge has gotten me thinking about scheduling. Having already had two runs start after 9pm, I know I have to get my run in earlier. I also know that I am not very good at waking up and running. I need some time for my legs to get moving; rolling out of bed and out the door does not work for me consistently. However, I am making the attempt to become a morning runner. Work schedules typically do not permit the easy afternoon running that came when I was younger and on a school’s time-clock. So, earlier it is.
The key here is to get into a routine. With hectic lives and increasing workloads, it sometimes seems daunting trying to find the time to get out the door for a run. It is important to devise a schedule that leaves time for work, family and our health. Too many times we will skip exercising because we say we don’t have time for it. It becomes easier to skip the next time, and the time after that. Getting in a routine is almost like meeting up with a running buddy…it sort of guilts you into going out, not wanting to disappoint. You know the time is there and available, so you go.
That said, there will probably still be days where I want to sleep in. If you happen to see a figure striding along the sidewalk, reflective jacket and headlamp affixed, at a random hour in the night, it is probably me…streaking.
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