Being a slow runner isn't all defeat and demoralization
Especially when you are being passed by lady joggers! =) It does tend to keep the mind happily preoccupied. This is by no means indicating that these ladies would not have worth above and beyond any whimsical physical attractiveness. I would imagine they are very intelligent and motivated people but as they passed me we did not have time for a conversation, so I was only left with the shallow act of admiring their physical attributes. We must at times deal with these limitations, and for the sake of all feminists I hereby admit my guilt at admiring the fairer sex's functional form.
On yesterday's run I saw a couple running together and the main thing I noticed about the woman was that her foot placement was perfect - her stride was perfect - yes she was also very cute - but I could tell from looking at the stride, that she was in perfect alignment. One thought came to mind "I've spent too much time at The Balanced Athlete".
That reminded me that I must concentrate on my stride if I want to keep pain free and have the best endurance. If you have a bad stride, you can correct it. you just need the advice of an expert to point out changes you can make. A little turn here, a little change in stride length there, an adjustment to the foot strike. stuff that's easy to do, but takes discipline to keep up.
Wednesday, April 14, 2010
Information Junky!
Lately when I run I listen to technology podcasts. These are sort of "portable talkshows" discussing the latest tech developements, issues, upcoming products, etc. My favorite website for grabbing podcasts is www.twit.tv - a network ran by the only person in the info tech media that could pull it off - and has/is blazing the trail for others to follow Leo LaPorte, Formerly of Tech TV ( a show that Comcast decided was too full of that "information stuff" and not enough "explosions and boobies") anywhoo...
I've been listening to Leo and his compatriots on The Tech Guy, This Week in Technology, Security Now, This Week in Google, Windows Weekly, Free Linux and Open Source Software, and have also branched out to listen to Cnet's Buzz Out Loud. If you want to be current on technology trends - listen to one weeks airings of these shows and you will become an informed person.
And this leads us to Audible.com. Audible.com is one of the sponsors of Leo's network. I've been hearing about them during the podcast's limited commercial breaks. The commercials harken back to old radio days, where instead of canned script, the podcast participants who have had experience with the product give recommendations and mini reviews - very "live" and refreshing. Extolling the virtues of Audible.com, the commentators relayed the value of being able to read without having to focus on the printed word. Being a reader I love the printed word, I just don't have the time to exclusively dedicate to reading. I thought that his argument had merit and decided to give Audible a try.
I will most likely provide a review of Audible in an upcoming episode of this blog, but for now it is safe to say that I am hooked on reading with my ears.
The first Book I chose was predictable: "Born to Run" by Chistopher McDougall. based on the one man's search for the proper way to run and finding much more. after an 8 mile run, I'm 6 chapters in. the narrator is doing a very good job. The reading is spirited and conveys a proper feel - much more like story-telling than narrating. The book has drawn me in much like reading paper copy - except that I can still perform other functions - like running, checking for traffic, monitoring heart rate, etc. the audio version has not removed the "mind-movie" effect of the book at all - I am picturing the settings and characters and am quite happily occupied throughout the run.
Tuesday, April 13, 2010
Life a little stressful? RUN!!!
From the "I need to take my own medicine" department
Life is fun, it provides lots of motivation for a run. Whether you just want to stretch out a bit and work out the kinks, or you are heavy into life and need a "fix" - running provides an oasis of solitude where deep breathing is the norm.
Life is fun, it provides lots of motivation for a run. Whether you just want to stretch out a bit and work out the kinks, or you are heavy into life and need a "fix" - running provides an oasis of solitude where deep breathing is the norm.
Monday, April 12, 2010
The Second Race
Racing is like golf - It's wonderful if you don't take it too seriously
I had an awesome time this weekend. The Seahawks 12K was amazing - what a huge race. it doesn't hurt that even with hills I put in an awesome 9:47/mile pace. It was also a nice morning. Before the race I went to The Balanced Athlete, and chatted with The folks there - Eric, the owner advised me that I would not be needing the long sleeve shirt, just to wear the tech T-shirt I had on over it.
"It's 50, [during the run] you're going to feel like its 70 degrees"
Having learned to heed expert advise I was rewarded by feeling very comfortable and cool during the race. I went back to the changing room and reset my ensemble - why is it that headphones always tangle in knots? anyway. We talked about who was racing which race - there was a 5K starting a 1/2 hour after the 12K. I was looking at all the folks sporting The Balanced Athlete attire - all shapes, sizes, ages. Eric said - if you are wearing a shirt and you get your picture in the paper, you'll get a free pair of shoes. I'm not sure if anyone did, but I don't think anyone's real motivation was to get a free pair, more to show support to a great establishment that gives back to the community.
At about 15 minutes before the start we all started heading out to the starting line - actually the starting area - if you were planning on running 5:00 miles you needed to be up front. I placed myself in where I thought might be the 10:00 mile section quite a ways back. All the runners were "chipped" so there would be no issues with starting late and the crowd moved comfortably forward. The announcer's voice blared through the loud speakers and became close to painful as I passed by each one on my way to the starting line. I had my ipod in hand ready to click the start button, and as I passed under the start line arch I activated it and then my Garmin - one can never have too much data.
A noticed within 100 meters that I forgot to set my Garmin up correctly as my heart rate alarm was singing, (It was set for 135 and I was not going to see that rate again until a few minutes after the race) a quick change on the run to 165 and I was good to go.
As the run progressed I found that cadence is really important to maintain. maintaining cadence on hills meant although I was going slower up, I was going faster down. When my body was locked "into the groove" I was running at my best. One failing that I noticed was that I was listening to music that had differing tempos - these caused me to slow or speed up and did not provide for a natural pace. For my next race I will attempt to choose more non-tempo music - music that has an easily ignored tempo like the World of Warcraft sound track.I may even check into specific pace-music to help support and lock in my cadence.
The halfway point greeted us with a trip around the Seattle Seahawks training site. Seahawk players passed out water and Seagals cheered us on. I re-learned the lesson "Walk through the water line" as breathing water really has a negative affect on your cadence! As we rounded the backside of the facility the Blue Thunder drum line was laying down some serious rhythm.
Heading back the hills seemed a bit steeper, but I was locked in - I popped out my earbud and listened to my body. Setting the pace au-natural worked nicely I put my glasses on top of the brim of my hat and worked on heart rate. Up hills I was fighting to keep my heart under control, and for the most part I was winning the battle. If you are running at a fixed pace, breath control is your only heart rate control. I was passing by runners whose breathing was controlling them - sucking wind loudly. I knew I would be there, but only near the end when I open it up within a 1/2-1/4 mile of the finish.
As the race wound back down by Coulon Park, I started getting antsy. I know the end is near! Should I crank it up? Should I wait and lose those few extra seconds? As the Lake Washington boulevard dumped onto Park Avenue, I thought I could see the starting arch... time to hit it! now I'm looking at 8 mph - 20% above my normal speed. about a minute in, my heart is talking to me - it can keep going, but it's not happy. I find 727 Avenue and turn west I'm passing folks at a pretty good clip now, I turn onto Logan and head north to the start/finish line and it's not there!!!
Apparently my Garmin was right, I was still about a 1/3 away from the actual finish line! Do I slow down? Hell no! My Garmin's heart meter is once again telling me that I have topped 165, after 170 it stops it's obnoxious ringing. I've got under 1/4 mile - more like 1000 feet and here's Blitz, the Seahawks mascot waving us in, I'm running as flat out as possible, but I pass close enough for a high-5 from Blitz. Now I see the finish, I'm about at max heart rate (178) and running at >10 mph I cross the line and I'm spent - this is the first time since a hard TKD workout that I thought I was going to succumb to nausea, it didn't happen, but it was close!
Walking it out after getting the chip removed was euphoric, I passed on the sports drinks they were offering as euphoria and nausea seemed to go hand in hand. I just wanted to let my lungs work. From what my Garmin was telling me, I was seeing a huge improvement over my last race in December - 20 seconds per mile faster! I didn't stay for the after run block part, but I did stay for a bit and chatted with all the other "balanced athletes" it was a great event, and I am really happy with the outcome and the improvement over December's race.
I had an awesome time this weekend. The Seahawks 12K was amazing - what a huge race. it doesn't hurt that even with hills I put in an awesome 9:47/mile pace. It was also a nice morning. Before the race I went to The Balanced Athlete, and chatted with The folks there - Eric, the owner advised me that I would not be needing the long sleeve shirt, just to wear the tech T-shirt I had on over it.
"It's 50, [during the run] you're going to feel like its 70 degrees"
Having learned to heed expert advise I was rewarded by feeling very comfortable and cool during the race. I went back to the changing room and reset my ensemble - why is it that headphones always tangle in knots? anyway. We talked about who was racing which race - there was a 5K starting a 1/2 hour after the 12K. I was looking at all the folks sporting The Balanced Athlete attire - all shapes, sizes, ages. Eric said - if you are wearing a shirt and you get your picture in the paper, you'll get a free pair of shoes. I'm not sure if anyone did, but I don't think anyone's real motivation was to get a free pair, more to show support to a great establishment that gives back to the community.
At about 15 minutes before the start we all started heading out to the starting line - actually the starting area - if you were planning on running 5:00 miles you needed to be up front. I placed myself in where I thought might be the 10:00 mile section quite a ways back. All the runners were "chipped" so there would be no issues with starting late and the crowd moved comfortably forward. The announcer's voice blared through the loud speakers and became close to painful as I passed by each one on my way to the starting line. I had my ipod in hand ready to click the start button, and as I passed under the start line arch I activated it and then my Garmin - one can never have too much data.
A noticed within 100 meters that I forgot to set my Garmin up correctly as my heart rate alarm was singing, (It was set for 135 and I was not going to see that rate again until a few minutes after the race) a quick change on the run to 165 and I was good to go.
As the run progressed I found that cadence is really important to maintain. maintaining cadence on hills meant although I was going slower up, I was going faster down. When my body was locked "into the groove" I was running at my best. One failing that I noticed was that I was listening to music that had differing tempos - these caused me to slow or speed up and did not provide for a natural pace. For my next race I will attempt to choose more non-tempo music - music that has an easily ignored tempo like the World of Warcraft sound track.I may even check into specific pace-music to help support and lock in my cadence.
The halfway point greeted us with a trip around the Seattle Seahawks training site. Seahawk players passed out water and Seagals cheered us on. I re-learned the lesson "Walk through the water line" as breathing water really has a negative affect on your cadence! As we rounded the backside of the facility the Blue Thunder drum line was laying down some serious rhythm.
Heading back the hills seemed a bit steeper, but I was locked in - I popped out my earbud and listened to my body. Setting the pace au-natural worked nicely I put my glasses on top of the brim of my hat and worked on heart rate. Up hills I was fighting to keep my heart under control, and for the most part I was winning the battle. If you are running at a fixed pace, breath control is your only heart rate control. I was passing by runners whose breathing was controlling them - sucking wind loudly. I knew I would be there, but only near the end when I open it up within a 1/2-1/4 mile of the finish.
As the race wound back down by Coulon Park, I started getting antsy. I know the end is near! Should I crank it up? Should I wait and lose those few extra seconds? As the Lake Washington boulevard dumped onto Park Avenue, I thought I could see the starting arch... time to hit it! now I'm looking at 8 mph - 20% above my normal speed. about a minute in, my heart is talking to me - it can keep going, but it's not happy. I find 727 Avenue and turn west I'm passing folks at a pretty good clip now, I turn onto Logan and head north to the start/finish line and it's not there!!!
Apparently my Garmin was right, I was still about a 1/3 away from the actual finish line! Do I slow down? Hell no! My Garmin's heart meter is once again telling me that I have topped 165, after 170 it stops it's obnoxious ringing. I've got under 1/4 mile - more like 1000 feet and here's Blitz, the Seahawks mascot waving us in, I'm running as flat out as possible, but I pass close enough for a high-5 from Blitz. Now I see the finish, I'm about at max heart rate (178) and running at >10 mph I cross the line and I'm spent - this is the first time since a hard TKD workout that I thought I was going to succumb to nausea, it didn't happen, but it was close!
Walking it out after getting the chip removed was euphoric, I passed on the sports drinks they were offering as euphoria and nausea seemed to go hand in hand. I just wanted to let my lungs work. From what my Garmin was telling me, I was seeing a huge improvement over my last race in December - 20 seconds per mile faster! I didn't stay for the after run block part, but I did stay for a bit and chatted with all the other "balanced athletes" it was a great event, and I am really happy with the outcome and the improvement over December's race.
Monday, April 5, 2010
Running for Effect
Stick with what works, but shake it up on occasion
Last month was a great month for running. March saw 168 miles, that's pretty hard core and I'm thinking April may be a bit less intense. I do have a race coming up next week though, it's a 12K on Sunday the 11th. I should be good to go, I'm going to MAF it this week with a gradual taper heading to a 2-3 mile run on Saturday. I did my best 10K last week hitting 1:01:01 - or 9:45 per mile. That's my first time breaking through the 10:00/mile barrier for a run of that length. With that milestone behind me I can focus on more aerobic base building.
I was helping the folks at the balanced athlete move and was talking to Tammy Bridges She's is an ultra runner, and is very experienced in technique and theory. We talked about aerobic base and how she runs - even with a back injury she's doing ultras and has many marathons under her belt. Tammy told me of her husbands disciplined approach to aerobic base and the the outcomes he has seen by just working MAF - he has a hard time getting his heart up, his pulse just stays low he can run forever and is quite quick - He took a disciplined MAF routine and stuck with it for over a year. I do not think I will be able to be quite so disciplined - I need to blow the carbon out from time to time and I do want to continue racing - so I will look for the slow improvements and be happy with the ability to run.
Running now has become a blessing - it's a part of my day that I can just "be" In a busy world that is a priceless ability. Stress, worries, emotion all seem to fade as the meditative mindset sets in.
Last month was a great month for running. March saw 168 miles, that's pretty hard core and I'm thinking April may be a bit less intense. I do have a race coming up next week though, it's a 12K on Sunday the 11th. I should be good to go, I'm going to MAF it this week with a gradual taper heading to a 2-3 mile run on Saturday. I did my best 10K last week hitting 1:01:01 - or 9:45 per mile. That's my first time breaking through the 10:00/mile barrier for a run of that length. With that milestone behind me I can focus on more aerobic base building.
I was helping the folks at the balanced athlete move and was talking to Tammy Bridges She's is an ultra runner, and is very experienced in technique and theory. We talked about aerobic base and how she runs - even with a back injury she's doing ultras and has many marathons under her belt. Tammy told me of her husbands disciplined approach to aerobic base and the the outcomes he has seen by just working MAF - he has a hard time getting his heart up, his pulse just stays low he can run forever and is quite quick - He took a disciplined MAF routine and stuck with it for over a year. I do not think I will be able to be quite so disciplined - I need to blow the carbon out from time to time and I do want to continue racing - so I will look for the slow improvements and be happy with the ability to run.
Running now has become a blessing - it's a part of my day that I can just "be" In a busy world that is a priceless ability. Stress, worries, emotion all seem to fade as the meditative mindset sets in.
Tuesday, March 30, 2010
Two words: "Runners Nipple"
Ow ow ow ow ow!
OK, motivation is no longer the issue, now it's "runner's nipple". Folks who are just getting into running may not know the term, I thought it was quite a humorous malady until it happened to me, well it's still humorous, but painful as well.
A quote from coolrunning's website:
Description:
When you have runner's nipple, you know it. Raw, painful, even bloody nipples are tough to miss, though sometimes you won't notice it until you get into the shower only to be treated to a decidedly unpleasant stinging sensation.
Likely causes:
Chafing with a wet shirt or running singlet. Particularly during long summer runs, the constant friction of a sweaty, salty shirt can quickly rub your nipples raw. Cotton is particularly villainous here, since it tends to hold water and become heavy.
Remedy:
Before especially long runs and on hot days, smear a little petroleum jelly on the nipples (or really anywhere there might be some chafing). Wear softer, looser clothes, and avoid screen-printed designs on your shirts and singlets. Especially avoid cotton and instead seek out lighter wicking fabrics like CoolMax.
I noticed when I got into the shower this morning - that whole "decidedly unpleasant stinging sensation" description is pretty spot-on. I'm thinking this is a pretty temporary thing as yesterday's run was pretty unique. Puget Sound is experiencing spring thunderstorms and squalls - I love running in the rain, but when even tech gear is soaked through running becomes a bit problematic. The rain was coming down, coming straight, coming forwards and backwards too, as part of the run was beside a very busy street it seemed like the rain was falling up as well. That brings me to an interesting point, lets talk a bit about gear, the clothes you run in.
For most of the summer while I was hiking instead of running, I wore whatever I had around. Usually my wardrobe consisted of khaki shorts, a cotton tank top and an unbuttoned Hawaiian shirt with either my two year old Nikes or tire-tread sandals. For the time, this worked - I was doing 2-3 miles of walking, very low impact, very little need for heat regulation. The cotton absorbed moisture and for the most part it evaporated but as my workouts turned more towards running I found that I needed to get proper footwear. The link up top right on my site, is the place I first learned about running gear - not just shoes, but clothing as well. and the information has paid off in a huge way.
Cotton is not the runner's friend. Cotton is soft, but it retains moisture and will cling to the skin, acting as a conductor of heat while blocking airflow. "Tech gear" is man made material - that is engineered to wick moisture away while allowing airflow - this stuff IS the runners friend. By wicking away moisture it keeps you cool when its hot and it keeps you warmer when it's cold. Tech gear normally prevents the heartbreak of runner's nipple as the material is light and moisture does not accumulate in it. Yesterday run in the rain however saturated my tech gear and for a lot of the time pasted it to my body - where chafing occurred. After the rain though when the shirt was no longer being saturated it started to perform more normally, wicking without clinging, so I started feeling warmer and much more comfortable. The temps outside were ~40-45 degrees F, and I was in a tech T-shirt and tech pants. While the rain was pounding and the shirt was plastered to me, I was a bit cold. Once the rain let up a bit, the tech gear did it's stuff and allowed a layer of air between me and the shirt which provided insulation. About the only thing that would have prevented the plastering is a running jacket, but I like to run as light as possible.
If you are a new runner and want to be more comfortable please look into the tech gear - check out The Balanced Athlete - they have a lot of great gear designed for the northwest. If you decide to grab some tech gear from anyplace let me know how it works for you. I know I'm sold on it.
OK, motivation is no longer the issue, now it's "runner's nipple". Folks who are just getting into running may not know the term, I thought it was quite a humorous malady until it happened to me, well it's still humorous, but painful as well.
A quote from coolrunning's website:
Description:
When you have runner's nipple, you know it. Raw, painful, even bloody nipples are tough to miss, though sometimes you won't notice it until you get into the shower only to be treated to a decidedly unpleasant stinging sensation.
Likely causes:
Chafing with a wet shirt or running singlet. Particularly during long summer runs, the constant friction of a sweaty, salty shirt can quickly rub your nipples raw. Cotton is particularly villainous here, since it tends to hold water and become heavy.
Remedy:
Before especially long runs and on hot days, smear a little petroleum jelly on the nipples (or really anywhere there might be some chafing). Wear softer, looser clothes, and avoid screen-printed designs on your shirts and singlets. Especially avoid cotton and instead seek out lighter wicking fabrics like CoolMax.
I noticed when I got into the shower this morning - that whole "decidedly unpleasant stinging sensation" description is pretty spot-on. I'm thinking this is a pretty temporary thing as yesterday's run was pretty unique. Puget Sound is experiencing spring thunderstorms and squalls - I love running in the rain, but when even tech gear is soaked through running becomes a bit problematic. The rain was coming down, coming straight, coming forwards and backwards too, as part of the run was beside a very busy street it seemed like the rain was falling up as well. That brings me to an interesting point, lets talk a bit about gear, the clothes you run in.
For most of the summer while I was hiking instead of running, I wore whatever I had around. Usually my wardrobe consisted of khaki shorts, a cotton tank top and an unbuttoned Hawaiian shirt with either my two year old Nikes or tire-tread sandals. For the time, this worked - I was doing 2-3 miles of walking, very low impact, very little need for heat regulation. The cotton absorbed moisture and for the most part it evaporated but as my workouts turned more towards running I found that I needed to get proper footwear. The link up top right on my site, is the place I first learned about running gear - not just shoes, but clothing as well. and the information has paid off in a huge way.
Cotton is not the runner's friend. Cotton is soft, but it retains moisture and will cling to the skin, acting as a conductor of heat while blocking airflow. "Tech gear" is man made material - that is engineered to wick moisture away while allowing airflow - this stuff IS the runners friend. By wicking away moisture it keeps you cool when its hot and it keeps you warmer when it's cold. Tech gear normally prevents the heartbreak of runner's nipple as the material is light and moisture does not accumulate in it. Yesterday run in the rain however saturated my tech gear and for a lot of the time pasted it to my body - where chafing occurred. After the rain though when the shirt was no longer being saturated it started to perform more normally, wicking without clinging, so I started feeling warmer and much more comfortable. The temps outside were ~40-45 degrees F, and I was in a tech T-shirt and tech pants. While the rain was pounding and the shirt was plastered to me, I was a bit cold. Once the rain let up a bit, the tech gear did it's stuff and allowed a layer of air between me and the shirt which provided insulation. About the only thing that would have prevented the plastering is a running jacket, but I like to run as light as possible.
If you are a new runner and want to be more comfortable please look into the tech gear - check out The Balanced Athlete - they have a lot of great gear designed for the northwest. If you decide to grab some tech gear from anyplace let me know how it works for you. I know I'm sold on it.
Sunday, March 28, 2010
Days off
When not to run
This weekend starting on Friday I have not run. I don't feel particularly badly about it as I did not feel good on Friday afternoon or Saturday morning. I also decided to nap on Sunday afternoon - the only time that day that was available for a run.
I find myself second-guessing my drive and wonder if this is this is the start of a falling off in motivation. I am planning on running tomorrow, and look forward to putting some miles under my belt. I would expect myself to be antsy - ready to be unleashed on the trail. I am not in that state of mind. I am looking at all the data collected from my running and seeing a plateau in performance improvement that is concerning. I'm wondering if it's time to shake things up again and put some hills and dales into the run. I think I'll do my local hilly 7 mile route and see how it feels. I'm hoping that I will be able to see some improvement since the last runs in January.
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