David vs. Goliath at the U.S. Marathon Men's Olympic Trials

The U.S. Olympic Trials Men’s Marathon will be held on Saturday, November 3, 2007 in New York City. This promises to be an amazing event with the deepest and most talented men’s field in memory. Most of the media attention focuses on the favorites and how they’ll compete against one another for the top three spots and an Olympic berth. Meb Keflezighi, Khalid Khannouchi, Ryan Hall, Abdi Abdirahman, Alan Culpepper, Dathan Ritzenhein, Brian Sell, and a few other figure to wage a very intense race to wear the red, white, and blue in Beijing, China in 2008.

While I’ll certainly follow the follow these outstanding professional runners, I’m also going to keep my eye on two other stories. In recent days, I’ve discovered stories of seemingly regular runners who managed to qualify for the Trials with full-time jobs and families. When I say that these are regular runners, this is a bit misleading. Both of these individuals qualified for the Trials by running sub-2:22 races. By this measuring stick, they are clearly extraordinary athletes. What makes these stories inspirational is the fact that, like many of us, they have normal lives to schedule their training around and still managed these feats.

Michael Wardian, 33, qualified for the Trials with a 2:21:37 performance at the Shamrock Sportfest Marathon in Virginia Beach, VA in March 2007. Wardian lives in Northern Virginia and is an international ship broker for Potomac Marine International (PMI) in Alexandria, VA. He is married and has a one-year-old son who frequently accompanies him on runs in a jogging stroller.

Cecil Franke, 39, qualified for the Trials with a 2:18:13 performance at the Columbus (OH) Marathon in 2006. Franke lives in Centerville, IN and is a high school teacher and coach at Centerville High School. Franke is married and has two children.

The Wardian and Franke stories are amazing and I intend to follow their progress and results on November 3rd. While they stand little chance of running the 2:08 to 2:10 time likely necessary to earn a spot on the Olympic Team, stranger things have happened. Perhaps with weather conditions will slow the pace. Perhaps the lead pack will go out too strong and then fade. Just the fact that that Wardian and Franke have the opportunity to compete with professional marathoners is part of what makes the Trials so special. If you are looking for real life David versus Goliath stories, follow the Olympic Trials on Saturday.

Book Review: Dean Karnazes' Ultra Marathon Man

Want to light a fire on a running-related message board? Just mention Dean Karnazes and his best-selling book, Ultra Marathon Man: Confessions of an All-Night Runner. Many running "purists", and particularly ultra-running "purists" have referred to Karnazes as a phony. Some have said that his book is simply a series of self-promoting indulgences. I recently had a chance to read Ultra Marathon Man and found some of Karnazes' critics to be correct. The book is self-promoting, however, what do you expect with an auto-biography. If I were to write a memoir, I wouldn't spend too many words degrading myself. Regardless, I ask runners to give Karnazes and his book a chance.

Ultra Marathon Man describes Karnazes' life through his childhood to his brief teenage running years. Karnazes then describes a vacuum in his life following the untimely death of his sister during his college and post-college years. On his 30th birthday, however, Karnazes had an awaking and, shortly thereafter, began training for the Western States 100-Mile Endurance Run. Karnazes then describes his training for Western States and the race itself. He then details a failed Badwater attempt, a successful Antarctic Marathon, and his solo completion of a 199-mile relay race in 2000.

The vivid descriptions of Karnazes' first Western States and Badwater attempts were riveting. On the other hand, Karnazes' critics are correct in that much of the dialog is contrived and certain passages are self-promoting to the point where you are likely to cringe a bit. Regardless, to those that say that Karnazes is a phony, I quote from page 51 of the book where he describes how he felt on his 30th birthday before returning to running.

"At that moment I realized that my life was being wasted. Disillusioned with the trappings of the corporate scene, the things that really mattered-----friendship and exploration, personal expansion and a sense of meaning-----had gotten all twisted around making a lot of money and buying stuff. I hungered for a place where I could explore nature and my capabilities, away from a corporate office in a corporate building in a big city with crowed supermalls and people judging me by the car I drove (which, of course was a new Lexus)."

To anyone who loves running long distances but toils in an office every day, Karnazes has to speak to you at least on a base level. How can one honestly say that this is phony? The guy was going through life in a fog and found that ultra running provided him with purpose and meaning. And to boot, ultra running provided him with a new and meaningful career. So what if Karnazes has promoted himself and managed to make a buck? In the process, he has provided exposure to the sport and raised money for good causes. Plus, the Karnazes' franchise and publicity machine does not take anything away from the ambassodors of the sport. As an average amateur runner, I understand and value the accomplishments and contributions of Scott Jurek, Pam Reed, Ann Transon, David Horton, Anne Riddle Lundblad, Tim Tweitmeyer, Annette Bednosky, Kami Semick, and others.

The weekend athlete reading Outside Magazine on an airplane may view Karnazes as the sole face of ultra running. But to those of us who truly appreciate trail and ultra running, Karnazes is one of many (and different) ambassadors of a wonderful sport. In closing, read Karnazes' Ultra Marathon Man for the race descriptions and a look into the ultra marathon experience. If the self-promotion is too much for you, skip the paragraph. At the same time, try not to become jealous as you look out the window of your office building wondering if you could (or could have) made a career out of the sport that you love.

Make Marathon Weekend a Family Event

Marathon training is a rigorous and time-consuming endeavor not just for you, but for your family as well. Minimum weekly mileage requirements and long runs are necessary to get you to the starting line with a prayer of finishing the event. If you have a time goal, some speed/tempo work is also necessary. Beyond actual running is the pre and post-run stretching, strength training, and perhaps a trip or two to a sports massage specialist to work out the kinks. New running shoes, clothes, and gear must be purchased. Furthermore, how energetic and social are you on a Saturday night after a Saturday morning 20-miler? Finally, your family must listen to you drone on interesting topics such as hamstring tightness, fartlek workouts, and tapering, I could go on and on but you get the picture. Marathon training is a serious commitment not only on your part but also your family.

So when choosing your marathon destination, reward your family. Bring them along and make it a family event. They supported you through months of training. They want to not only share in your moment but see the fruits of their labor. Give them something to look forward to other than being your support crew. Here are some simple guidelines:

Choose an age appropriate mode of travel and location. If you have young children, driving six hours or less is much more painless than flying. In this case, choose a marathon closer to home. I live in Atlanta and have three children under the age of six. Chattanooga (Chickamauga), Knoxville, Birmingham, Huntsville, Charlotte, Savannah (Tybee Island), Charleston (Kiawah Island), and Jacksonville all offer marathons within a six hour drive. As your children get older, flying will become a more viable option and we will expand our geographic range.

Make it easy for them to see you race. Big city events like New York and Chicago can be difficult for families. The crowds and logistics can be awkward if you have younger children. Smaller races can offer opportunities for you family to see you multiple times without aggravation. Also, hotels near or along the race course also offer convenient race viewing opportunities.

Find something fun for everyone. You get to run 26.2 miles. That is your fun. Now research something everyone else will enjoy. Perhaps you can take your family to a fun or interesting restaurant the night before the race. See what your host city has to offer in terms of terms of museums, events, and major attractions. Last year my family accompanied me to the Chickamauga Battlefield Marathon just south of Chattanooga, Tennessee. The race was on Saturday morning. On Saturday afternoon we went to the Chattanooga Children’s Museum. On Saturday night, we enjoyed a great meal at the Big River Grille. On Sunday morning, we toured the wonderful Tennessee Aquarium. By the end of the weekend, my kids believed that this was their mini-vacation.

It is impossible to separate your family life from your marathon training. They must co-exist in symbiotic relationship in order for you to succeed. So make the most of your marathons and set the course for a wonderful weekend experience for everyone.

A Vacuum of Sound and Thought

“Isn’t running boring?” I’m often asked this question from non-runners. Ten years ago, I would have responded, “No, I’ve got my radio/headphones.” My current answer is, “No, period.” Time and circumstances have greatly changed my perspective on the entertainment value of running. And my current perspective is that I don’t need to be entertained at all.

Years ago, I wouldn’t have set foot out the door on a run longer than 20 minutes without earphones. Music, news talk, sports talk, and live games seemed to help the miles fly by faster. My mind would detach from the perceived boredom of the run and the occasional discomfort during later miles. Ten years, a wife, three kids, and increased job stress later, I don’t want the miles to fly by faster. Granted, we all want to run faster, but this is not what I’m talking about. I want the running experience to last longer – not shorter. Because when the run ends, it’s back to the real world.

Granted, I love my family and want to spend as much time as possible with them. In fact, I enjoy running with my kids in the Baby Jogger as much as anything. But running is my respite from the stresses of real life. Running releases negative energy. Running strengthens the body. Running renews the spirit. So with all of this good stuff going on during my runs, I no longer want them cluttered every day with music, news talk, sports talk, or games.

More importantly, I no longer want my runs cluttered with any thoughts whatsoever. Many runners say that their best and most creative thoughts and ideas take place during runs. Writers are able to create and work through plots. Financial analysts can see the revenue projections more clearly. Managers think of plans to allocate resources more efficiently. I’m not disparaging how these people operate but it’s simply not for me. Plots, revenue projections, and resource allocations are job-related real life stresses. By running, I’m trying to escape this environment and find a bit of quiet and inner peace one mile at a time.

Through this approach, running helps create a near perfect vacuum of thought and sound. My only thoughts pertain to my pace, energy levels, stride, an upcoming race, or the beauty of the landscape. The only sounds are those of nature, my footfalls, and heartbeat. By simply running, I am able to just be. Sometimes this is the very best place of all.

Big South Fork 17.5 Mile Trail Race

In October 2005, I had the honor of running the Big South Fork 17.5 Mile Trail Race. Listed below is a race report detailing this wonderful experience.

Big South Fork Trail Race – 17.5 miles – October 1, 2005
Big South Fork State Park straddles the Tennessee and Kentucky border just west of Interstate 75. It is a lesser-known than The Smokey Mountains National Park but also less crowed and beautiful in its own right. The South Fork of the Cumberland River cuts through the Park creating an enormous gorge hundreds of feet deep. The gorge provides for striking scenic views from both overlooks and the river below. Years ago, I hiked through Big South Fork and negotiated its river on an inflatable kayak. Impressed by the Park’s solitude and rugged beauty, I have always wanted to return. So when the opportunity to run the Big South Fork 17.5 Mile Trail Race presented itself, I jumped at the chance. I was slightly under-trained for the event but figured that a little walking wouldn’t hurt my pride and might even save my shot knees and hamstrings. The drive from Atlanta the night before the race with my running crew was uneventful and our stay at the Comfort Inn in nearby Pioneer, Tennessee was comfortable.

The drive to the Park the morning of the race was inspiring and troubling at the same time. Driving by the farms on the Cumberland Plateau was peaceful. As soon as we entered Big South Fork State Park, however, the landscape changed dramatically. Soon the rolling hills turned into a steep descent through a series of switchbacks into the gorge and to the South Fork of the Cumberland River. The road was more suitable for mule than car. We crossed the River and began a series of similar switchbacks up the other side of the gorge to the Bandy Creek Campground. Would the steep terrain and treacherous road be a foreshadowing of things to come?

Upon arrival at the starting area, I knew this would be no ordinary race. The other runners looked as fit, strong, and seasoned as any I had ever seen. They also looked incredibly relaxed as many of them had run the race before and knew what to expect. I quickly felt out of place and over my head. Nonetheless, I began my pre-race stretching, hydrating, and fueling routine as if this was no different than a neighborhood 10k. By race-time (8:30 am), the sun was fully shining through the trees and it was already 70 degrees. It was going to be a warm day and I knew I would be on the course for at least three hours. My Nathan Elite 1 Plus Hydration Pack would be a necessary ally today. Extra fluids and energy gels would certainly come in handy later.

After some last minute instructions from the race director about the course changes and warnings about yellow jackets, the gun was fired and about 200 hardy souls began their own epic adventures. The first mile and a half was run on paved and gravel roads in the park. This was smart since the remainder of the course was single track trail. It allowed everyone to find their place. My place was towards the back half of the pack. The last thing I wanted to hear all morning was “on your left” as runners passed me. The paved and gravel roads were flat or slightly downhill, the crowd thinned-out, and everyone picked their spots. Soon we entered the woods and formed a single line. Almost immediately after leaving the road, the trail descended in a series of steep switchbacks. Most runners seemed to negotiate the descent with ease but I wasted no time in stumbling over roots and rocks. “Pick-up your feet and pay attention” I told myself. Mile 2 was not the place to fall and get injured.

After the steep descent, the trail leveled-out for a brief period as we passed the John Litton/Slaven Farm and then reentered the woods. For the next 3 miles, the trail rolled up and down past streams, over small bridges, and under rock ledges. While the area was isolated, I was not. Traveling with me were about a dozen runners who settled into the same pace. I tried keep a safe distance from the runner ahead of me in order to spot trail hazards such as rocks, roots, and downed trees. That’s right - during the course of the race, participants had to climb over or crawl under about a dozen fallen trees crossing the trail. Most were brought to us courtesy of storms spawned by Hurricane Katrina.

The single track format bunched things up a bit too much at the beginning. At the time I was feeling good and fought the urge to run faster. Passing was difficult and even dangerous at this stage of the race. I didn’t know it at the time but the slower single-track format saved me from myself. Deep down I knew that picking-up the pace and passing that this point was stupid.

At around mile 5 we entered the 6.8 mile Grand Gap Loop Trail. The first half of the Loop followed the west rim of the gorge and the South Fork of the Cumberland River upstream. Off to the right were spectacular views of the gorge, the opposing rim, and the river. Some runners stopped at overlooks to take in the scenery. I tried to enjoy the views on the move but began stumbling again on rocks and roots if I took my eyes off of the trail for more than a split second. Regardless, to say that this part of the trail is beautiful is an understatement. Dense woods on your left and a 1,000 foot descent on your right.

By mile 8 or 9, the running groups began to thin-out. I was on my own for a while and it felt good. Running with a crew certainly helps you maintain the pace of the crew. But this race was meant to be run with nature. I managed to pick-up the pace for the next few miles and passed a few runners. Courtesy and sportsmanship among these runners was the norm. If a runner heard you coming from behind, chances are he or she would voluntarily move off to the right without a word. If a runner stumbled and fell (which happened frequently), everyone stopped to help the runner up and ensure the runner could continue before motoring ahead. These acts of politeness helped make for a wonderful experience.

The aid station at mile 9 never seemed to come. I began to get agitated and couldn’t believe I was running that slowly. As it turned-out, the next aid station was at about 10.5 miles. This explained it. I immediately felt better and charged on. Soon thereafter, I happened upon the 12 mile aid station. There were a total of 5 aid stations. At each one, I took time to drink water and stretch.

Miles 12 to 14 were marked by some down-hills. I took advantage and opened-up my stride a bit. It felt good. I had run a conservative race so far and even walked a few steep up-hills. I had consumed several PowerGels and about 22 ounces of PowerBar Endurance Formula Drink. Running faster on the descents was treacherous but also exhilarating. The end was close and I wanted to truly experience the terrain in all of its severity.

I’m glad that I raced faster for a few miles because at mile 15 it all came to an end. We began going up the same downhill switchbacks that marked the first few miles of the race. By this point, most runners who had not already finished were hurting. There were quite a few walkers. On the steep uphill switchbacks, I became one of them. Walking was just as fast as running so I figured what difference does it make? The next two miles was about the slowest I had ever run. At one point, we were required to climb a 10 foot ladder. And climbing actually felt better than running. My legs were flooded with lactic acid and my form had deteriorated to a shuffle.

With about a half mile left, we exited the trail and entered a road. The end was near and I felt an immediate boost. Crossing the finish line in 3 hours and 6 minutes, all speed records were out the window. The course had taken its tool on my body . At the same time, the race lifted my spirits, strengthened my soul, reinforced my zeal for the wonderful sport that is trail running.

The Big South Fork 17.5 Mile Trail Race was truly a unique and wonderful experience. I highly recommend it to anyone who enjoys trail running or simply wants experience the sport at its core without the fanfare. More information can be found about this race on the Knoxville Track Club’s website at http://www.ktc.org/.

Injury Provides a Chance to Start Over (Correctly)

Running injuries befall the best of us. It’s a fact of the road, track, or trail. When injury occurs, it is horribly depressing. It only takes about two weeks of inactivity to lose 50 percent of your fitness. As a result, fitness is lost, race plans are scrapped, and moods darken. Sometimes, however, an injury is a blessing in disguise.

Several weeks ago, I suffered a major ankle sprain. The injury had nothing to do with running. It was completely random and a result of my own clumsiness. At the time of the injury, I was beginning to ramp-up my mileage for an early fall marathon or 50k. Immediately after snapping tendons and ligaments in my ankle, my thoughts turned to running. How long would I be side-lined? Did I suffer any permanent damage? I became angry with myself for jeopardizing my running in a careless moment. I had a perfect base built and was ready to rock this fall – or was I?

While the ankle sprain interrupted my training for one month, something bad was brewing before the injury. I had been ramping-up training and building my base in an improper manner. All of the signs were present as my long runs lengthened from 6 to 12 miles over the course of several weeks. While my Saturday long runs were increasing, other facets of my training were being ignored. Due to family/job obligations, my mid-week training was inadequate. My core/strength training was non-existent. And my post-run stretching was sporadic at best. Tight hamstrings and discomfort under the knee-cap were the subtle signals - and I was ignoring those signals.

Sometimes life gets so busy that we only have time for the Saturday long run. In these cases, it’s best to be realistic and not attempt to train for a long distance or fast race. When we forget the basics (base building, stretching, strength training), we open ourselves up to injury.

Weeks after the injury my ankle is slowly getting better. Without the injury, I would have likely run into a hamstring and/or knee injury by this point in my training. Starting from scratch, I’m slowly increasing my weekly mileage. This time, I’ll remember to do it right.

Day Dreaming Of Running

It’s a Wednesday afternoon at 1:45 pm. I am staring out the window of my 5th floor office in Atlanta into a mountain range of skyscrapers. What I’d rather be doing at this very moment is running along a real mountain range.

Like most, I don’t love or hate my job. It is what it is. It provides income so my family and I can live in a house, drive cars, eat, and buy running shoes. It is a means to an end. But on this particular day, I can’t help but wonder what is would be like if running were my job. What if I could turn back the hands of time 15 years? What if I was genetically blessed with flexibility, extraordinary lung capacity, and the right combination of fast and slow twitch muscle fibers? Could I handle two-a-days and 80-mile weeks? Could I learn to deal with the discomfort of oxygen debt and extreme fatigue? Would I crack under the intense pressure of competition? Maybe I could be an elite runner.

Then my thoughts drift back to my last marathon where I struggled to break four hours and nearly vomited from consuming too many energy gels. On second thought, maybe I wasn’t designed to be an elite runner. Regardless, a passion for running is in my soul. Tonight I’ll lace-up my shoes for a scheduled five mile run with a sense of adventure and excitement that is unmatched by any elite athlete. The beauty of running is that this sense of adventure and excitement flows all the way from the front to the back of the pack.

A Running Parent's Guide To Jogging Stroller Safety And Fun

The jogging stroller is perhaps the greatest invention ever made for a running parent. It’s a win-win situation. You get your run in. Your child gets to see the world outside of their television. Best of all, you are engaged in a healthy shared experience with your child. Jogging strollers are best, however, used in moderation and under safe circumstances. Consider the following tips in deciding when and how to use a jogging stroller.

Head, neck, and spine safety. Every quality jogging stroller has manufacturer’s guidelines for when your child is old enough, heavy enough, or strong enough to safely ride in a jogging stroller. Generally, runners are urged to wait until their child is strong enough to support and hold up the weight of his head on his own. Some manufacturers sell accessories that are specifically designed to support your child’s head and neck. When in doubt, consult your pediatrician or wait a few more weeks before beginning your jogging stroller program.

Ideal temperatures. We have all probably seen a fanatical runner pushing a jogging stroller when its 28 degrees outside. Not cool. The child cannot be comfortable no matter how well bundled or covered by a plastic bubble. Try not to use jogging strollers when the weather is extremely hot or cold. Think of your child’s comfort first. 55 to 85 degrees is probably an ideal temperature range for a stroller jog if properly dressed.

Dress them warmer than yourself. Remember that you are running and your child is not. Your temperature will rise quickly because your blood is drawn towards the surface of your skin during a run. Your child’s internal temperature will be cooler than yours because they are not exercising. This means protecting your child’s extremities in colder temperatures. Even when its 60 degrees outside, don’t hesitate to dress then with a warm hat, gloves, warm socks/shoes, and a blanket. You can always remove these items during your run.

Protect them from the sun. Always put sunscreen on your child’s exposed skin when out for a run. If they will wear sunglasses (good luck) provide this extra protection as well. Keep the jogging stroller top down to protect them from the sun/heat or put a hat on them.

Limit time in the stroller. Stroller jogs are most appropriate for short to medium length runs (generally recovery runs or junk miles). It is unfair to your child to put them through a 20 miler. Just like you, they need to stretch out their legs. I generally limit stroller runs to 30-40 minutes.

Wrist strap: Use it just in case. I know you don’t intend to let go on down-hills but accidents happen.

Child straps: Always buckle your child in to their jogging stroller. At some point in time, he will try to exit a moving stroller without consulting you first.

Stay out of traffic. For those of you that have this luxury, limit stroller running to parks, greenways, or sidewalks. Do not trust other drivers with the safety of your child. If you must share the road with vehicles, always run on the left side of the road facing traffic wearing bright or reflective clothing.

Make it a smooth ride: Protect your child’s neck and spine by staying on smooth surfaces. Save the off-road runs for yourself.

Leave the iPod/MP3 at home: While jogging with your child, please be aware of your surroundings and traffic for your child’s safety. Of equal importance - have a conversation. Even if your child is only 6 months old, point out his surroundings or share the joys of running. This is a great time to bond with your son or daughter. Think about how much fun running with your child will be years from now when he or she will be able to whip you.

Food, drink, and bear. No matter how short the run, a crisis can ensue if your child gets hungry, thirsty, or fussy. Remember to bring a baggie full of Goldfish, Cheerios, or their favorite finger foods. A sippy cup full of milk, water, or apple juice is helpful. Finally, if your child has a favorite stuffed animal or blanket, this can help ward off boredom or temper tantrums.

Diapers and wet wipes. For 20 minute runs or more, these items speak for themselves.

Now that we’ve covered the basics for your child’s safety and comfort, here’s some tips to make your workouts together more fun and beneficial.

Posture: The nature inclination when pushing a jogging stroller is lead forward at the hips. Fight this tendency and don’t get injured. Stay upright with your head, shoulders, and hips upright.

Hills: Lugging a 30 pound jogging stroller and a 30 pound baby up and down hills repeatedly will surely get you injured. You’ll be pushing too hard on the uphills and pulling back on the downhills (even with a brake). Try to find a relatively flat course when pushing your baby.

Run to the park or pool: My favorite jogging stroller workout involves two shorter runs. Starting from your home, run one to two miles to the nearest park or your neighborhood swimming pool. Play at the park or swim at the pool with your child for 20-30 minutes and run home. Everyone gets to have fun, no one gets bored, and you get two to four miles logged.

Remember To Thank Mom and Dad

May 30th marks approximately the halfway point between Mother’s Day and Father’s Day. At this time, I thought it appropriate to reflect on the positive influence that our parents may have had on our running.

My parents encouraged my siblings and I to participate in a number of different athletics growing up including running, basketball, baseball, soccer, gymnastics, golf, and swimming. My mother shuttled us back and forth to practices, games, and meets. My father attended nearly every game and even coached on a few of our teams. My brother, sister and I were all athletically-inclined, however, none of us were extraordinarily talented. My parents likely saw this eventuality early on. Nonetheless, they invested their money, time, and emotional energy into our athletic pursuits with encouragement and pride.

In doing so, they sent the message early on that being fit, strong, and confident is important. This message has carried through into adulthood. My siblings and I are all runners. My sister has complete two marathons. My brother has completed a marathon and the Escape from Alcatraz Triathlon. We enjoy running and it is an important part of our lives.

I got the running bug very early in life. I ran in a number of 5-milers and 10k’s when I was a teenager growing-up in Pittsburgh. The shallow talent pool in lower age brackets allowed me to win a few age group awards. What must it have been like for my father to wake at 5:45 am on a Saturday morning (after he’d worked all week) to take me to a local 5-mile race? I remember him standing by the starting line with a cup of coffee encouraging me as I took off. About 35 minutes later after I finished, he’d then have to wait another hour for the awards ceremony to begin. I’d then collect an age group trophy (even if only 3 people competed in my age group). As the years have passed and I’ve become a parent myself, I realize now what a sacrifice of my parent’s time this was. But they never complained, always encouraged, never pushed, and always greeted me with a smile at the finish line.

My parents knew early on that I’d never be the next Salazar. Nonetheless, their support of my running at an early age is a deeply embedded part of my current love for the sport. Thank you Mom and Dad.

A Visit From Your Spirit Runner

As runners, we tend to mark great running moments through the prism of time and distance. We may note our fastest 10k or marathon when we reflect back on our running careers. As we age, however, our prospects for setting PR’s fade. This shouldn’t mean, however, that great running moments are only in our past. We simply need to open our minds and define great running moments through a different prism. We need to seek out our spirit runner. While I’d love to set a PR in my next 10k, I’d much rather get in touch with my spirit runner.

If you haven’t experienced your spirit runner, it’s hard to define in words. You know it if you’ve experienced it. Some call it a “runner’s high”, a surge of chemicals naturally released into your system. But it’s more than that. When your spirit runner enters your body and soul, you are elevated to a four-way intersection of performance, physical ease, emotional well-being, and oneness with the world around you.

The beautiful thing about your spirit runner is that it is not restricted to a USATF-certified course on a Saturday morning or a scenic trail. With an open mind, your spirit runner can appear at any time, place, or age.

Imagine walking out your front door for a five-miler in your neighborhood one night after work. Your plan is a three mile tempo run with easy miles as bookends. This workout is a regular part of your routine. After a one mile warm-up you lengthen your stride and increase your leg turnover. You are fit and confident in your training, however, tonight you feel particularly good. In fact, you feel so good that you pick-up the pace. The faster you run, the better you feel. When will it stop? When will you tire? It feels as if you will never fatigue. As you forge ahead, your breathing is controlled, your form is perfect, and your muscles gently glide like properly lubricated pistons. The afore-mentioned chemicals have now entered your system and you feel no pain or discomfort despite running at breakneck pace. No longer a tempo run, you are having an out-of-body experience. As the pain-numbing chemicals flow through your body, positive thoughts flow through your mind. You are happy with your life and you realize that running is a major part of this happiness. For the moment, you are an athlete perfectly designed for running. You feel an earthly connection to other perfectly created living things around you that move with ease and grace. Eagles fly effortlessly, dolphins swim effortlessly, and you run effortlessly. This elevated plane of consciousness continues until you hit mile four. Then you shorten your stride, decrease your leg turnover, and begin your cool down.

This wasn’t just a successful tempo run. No, this was something much greater. You were touched by your spirit runner. You haven’t felt this way for months. You may not experience this feeling again for years. Regardless, this was a great running moment. No race course, no cheering crowds, and no stop watch to measure exactly how fast you ran. Yet, this was clearly one of your greatest running moments. As the years pass and mileage is recorded in your running log, moments like this will mark when you were at your best. This tempo run could have occurred at six, eight, or ten minutes per mile pace. The pace is irrelevant. What matters is the feeling that you achieved. As you enter your second, third, or fourth decade of running, your PRs may be in the rearview mirror. But remember that your spirit runner may join you on your next run if you open your mind to it.

Stinky Runner

In a recent post, I debated the appropriateness of running during my lunch hour at work without the benefit of a shower. After careful deliberation, however, I decided to throw caution (and perhaps my odor) to the wind and began running during my lunch hour. The following is a report on how these lunch runs fit into my schedule.

At approximately 11:45 a.m. I change into my running gear in my office and apply sunscreen. I spend about two minutes lightly stretching. Exiting my office on the fifth floor, I take the elevator to the ground floor. Once outside, I run 4.5 miles on an out and back course. Over half of the course is residential and relatively traffic-free. Being that it is May in metro Atlanta, I sweat. I generally run with tunes or running commentary on my MP3. The sun on my shoulders feels wonderful. The freedom of movement energizes me. I feel as if I’ve escaped from a prison. No worries or thoughts about work. My mind is a vacuum. The run is liberating and refreshing.

About 35-40 minutes later I return to the ground floor of my office building. I calmly walk through the lobby and press the elevator button. I catch a few strange glances but act as if my actions are perfectly reasonable. I proceed to walk into the elevator when it opens. Sometimes I am joined by others but often I am not. This is a good thing for obvious reasons. Back onto the fifth floor I enter the rest room. Using the sink I throw water on my face, head, and neck. Using paper towels, I do the best I can to clean-up.

Exiting the rest room I return to my office, close the door, and turn on a portable fan. Still sweating, I reapply deodorant and put my work clothes (business casual) back on. I then walk to the break room still red-faced and sweating and grab my lunch out of the refrigerator. I return to my office to consume lunch. By 12:45 to 1:00 p.m. I’m back at work. By 1:30 I’ve cooled-off and appear almost normal.

I’ve enjoyed these lunch-time runs immensely. While I don’t have time for any distance beyond five miles, these runs should work perfectly about twice a week. I’ll use this time for junk/recovery miles, hill workouts (Atlanta is chocked full of hill), or tempo runs. The beautiful thing about this is that I don’t have to sacrifice family time or sleep at night to get my run in. Once I got over the awkwardness of walking around my office in my running gear, the decision to do this more regularly was easy. And until someone tells me that I stink, I’ll assume that my post-run hygiene efforts are adequate.

My office building employs a large number of morbidly obese people. I certainly wish shower or workout facilities were provided for all of us. In my opinion, employers that promote health and fitness help their bottom line with fewer sick days, lower healthcare costs, and improved morale. Until my employer or landlord takes this position, however, I will continue to be the stinky runner guy.

The Power Of Subtle Advice

Most of my training runs are solo. During the week, I usually run at night after the kids go to bed. For Saturday long runs, I try to leave the house by 6-7 a.m. in order to be back by 9-10 a.m. and not miss the entire day. Once and a while, I run with friends, family, or neighbors. While I am not a particularly fast or accomplished runner, I am a fairly well-read runner. I enjoy reading running books that dispense advice from those who know. I enjoy reading about topics such as proper running form, injury prevention, diet, stretching, and speed work. For these reasons, I consider myself to be fairly knowledgeable about these areas. As a result, it is often hard for me to bite my tongue when confronted with a fellow runner who is, for lack of a better phrase, hurting themselves.

For example, one running partner’s idea of a training pyramid is to build-up weekly mileage from zero to 30 miles in three weeks, get injured, recover, and start the process again. Another running partner has bad knees yet he always runs on concrete and asphalt surfaces rather than dirt trails nearby.

When I witness these running mistakes, I immediately want to dispense advice. I want to tell my running friends what they are doing is hurting them. Here’s the problem: I’m not Alberto Salazar or Jeff Galloway. In the past, I have tried to give advice based largely based on the teachings and writings of these legends. To my zero-to-30 friend, I preached about the 10 percent rule on mileage increases. To my cartilage-deprived concrete-loving friend, I’ve preached the benefits of soft surfaces. Yet despite my pleadings, some of my closest running companions failed to listen to my advice. Regardless, that is precisely where the problem lies – it was MY advice. The messenger is me; the idiot down the street that can barely break four hours in the marathon.

After some consideration, I started using my running library more wisely. I thought it would be more appropriate to let my amateur friends hear it directly from the source. My recent gift to my zero-to-30 friend was the temporary use of Galloway’s Book of Running. My preaching of Galloway’s teachings did not get through because I apparently lacked the credibility to deliver those teachings. As it turns out, Galloway dispenses his own advice quite well. After reading Galloway’s Book of Running, my friend has stayed injury-free through the use of sensible base-building techniques discussed in the book.

In the future, unless asked, I will shy away from giving unsolicited advice. Instead, I’ll turn to my library of legends and let them do it for me.

Training With A Newborn

Its 4:00 a.m. and you are pacing through your home with your screaming newborn baby in your arms. This is not your idea of a tempo work-out. The joy of bringing a new life into the world has worn off and now you would just like some sleep. Her wailing has been ongoing for nearly an hour. You think about work, where you need to be in only four hours. You’ll be lucky just to survive the day, much less excel. Then in the midst of her breathless cries, your thoughts turn to running. Running is vital to your very existence. It sustains and uplifts you. It keeps you fit and mentally stable. Unfortunately, you have neglected your running program. It’s been two weeks since you’ve laced-up your running shoes. This isn’t your fault. If you can’t sleep you can’t run. Furthermore, it’s not fair to your spouse who has been at home all day with the baby. Right now you are in survival mode and your aspirations for a PR in the local 10k must take a back seat to your family obligations. In the meantime, however, you are losing fitness every minute. Lean muscle is turning to flab as you graze on foods that family and friends kindly prepare for you. Worse yet, the prospects for your future training are grim. How many months will go by before you have the time or energy to train in a meaningful way?

Whether it’s your first, second, or third baby, every running parent has experienced these depressing thoughts. But don’t despair and remember that your situation is temporary. Instead, have a plan to survive these turbulent weeks or months in order to restart your running program with a bang.

Be realistic. You are bringing a new life into the world. You are responsible for this new life. You cannot train through a newborn. It’s not fair to the baby, his or her siblings, your spouse, or you. Enjoy this time with your family and understand that running is secondary.

Be fit or schedule rest when the due date arrives. For almost nine months, you know that your child’s due date is coming. Use this fixed date to your advantage. Schedule a local marathon or important race in the weeks leading up to the due date (although don’t travel to run a marathon when you wife is 39 weeks). This way, you can effectively use the weeks after the race to rest, recover, and enjoy your baby guilt-free.

Improve you weak links. Full-blown training in the weeks after your baby is born will not only irritate your spouse. You are also more likely to get sick or injured during this time period due to lack of sleep. Instead of redlining it, use this time to engage in beneficial non-running activities from home. Work on your flexibility by starting an active-isolation stretching or yoga program. Improve your strength through core exercises or resistance training. All of these activities can be performed from the comfort of your home. This allows you to be with your family while improving your weak links at the same time.

Log on, research, and set goals. Your time off won’t last forever. Stay engaged in the running life by logging on to your favorite running resources on the internet. Research races that you want to participate in. Review and schedule new training programs that may work for you.

Eat well. When you are not running frequently, it is easy to let yourself go. Neighbors, family, and friends may be cooking tasty (yet fatty) meals for you. Appreciate their kindness while exercising appropriate portion control. Remember that you are burning fewer calories during this time period and, therefore, you must consume fewer calories.

Buy a jogging stroller. When your child is 4-6 months old and the weather is warm enough, a jogging stroller will be the best way to get in your junk or recovery miles. You’ll be spending quality outdoor time with your child, keeping your spouse happy, and getting in your mileage. Spend this time researching various jogging strollers on the internet and in stores. Find the stroller that is best suited for you and your baby and buy it so you are ready for this fun bonding time.

Above all, remember that this is a wonderful time to bond with your newborn son or daughter. Any loss of fitness (and perhaps sanity) is only temporary. And by using these suggestions, you can stay positive about the experience and ready to tackle the roads, tracks, and trails upon your full return to running.

Lunch on the Run

Running magazines are full of suggestions on how busy working runners fit running into their hectic schedules. A common suggestion to the dilemma is the lunch-time run. In theory, I like this idea. I wouldn’t have to wake-up at 4:30 am. I wouldn’t have to run half-exhausted just before bed-time. Here’s the problem: I don’t have a shower facility where I work. I know that some runners go to the gym and run on the treadmill. Like many runners, however, I don’t have a gym membership and have little use for one either. So to go running during my lunch hour, I would need to then change out of my running clothes, run, and then change back into my work clothes without the benefit of a shower.

Like most of you, I sweat when I run. I don’t sweat profusely but I do sweat. Working in a professional office environment, it seems somewhat unprofessional to walk around the office the rest of the day looking (and perhaps smelling) like I’ve just run. I would love for my employer or landlord to install shower facilities in my office building. Unfortunately, this is not likely to happen. Some potential solutions may involve the use of my children’s wet wipes or only running when the temperature is less than say 70 degrees.

I would love to hear some thoughts and suggestions on this dilemma

Create Your Own Rave Run

Every month Runner’s World magazine features a photograph and brief description of a “Rave Run”. The Rave Run is generally a beautiful running locale with outstanding scenery. In viewing these photos, I always wish that I could be magically transported to that magical place.

Most of us do not have the luxury of logging our daily miles in scenic locales like Boulder, CO or Asheville, NC. We run through our boring neighborhoods or local greenways because they are convenient and safe places to run. I am similarly restricted to my greenway in the suburbs of Atlanta, Georgia. It is a nice place to run but not necessarily what one would consider a “rave run” – until last weekend.

Several weeks ago, I left my home earlier than normal for an out and back 10-miler on my local greenway. This particular morning, I left my home at 6:00 am, 45 minutes before sunrise. About 45 minutes into my run, I had made my turn and was heading home. I then climbed a small ridge on the trail that allowed for a several mile view into the distance. In past runs, I thought nothing of this view as it contained only evidence of suburban sprawl. This morning, however, I was captivated by the view to the east from this ridge. The sun was just rising from the east. The sky was lit up in a brilliant array of colors. From high to low in the pre-dawn sky, yellow faded into orange which faded into red. The beauty of this scene inspired me. As I plodded along, the sunrise was mine alone to enjoy for the next few minutes. I soaked it up for all that it was worth.

This wasn’t Boulder or Asheville. It was a non-descript greenway in the suburbs. Nevertheless, my run was timed perfectly in the pre-dawn hour to capture the beauty of the sunrise on my home course. I truly felt that I had, for a moment, experienced a rave run equal to those inspirational photos seen in Runner’s World every month.

On your next run through your neighborhood, consider altering your timing in conjunction with pre-dawn or pre-dusk hours. You could be rewarded with a rave run of your own.

Welcome to the "Your Running Life" Blog

Welcome to the “Your Running Life” blog and thank you for reading our inaugural post. To help understand what this blog is all about, please consider the following questions:

· Do you frequently have a gnawing feeling in your soul that you’d rather be running?
· When you’re at work, does your mind wander to your next race?
· When driving your kids to pre-school, do you wish that you could transport them using a baby jogger instead?
· Do you check race calendars when choosing a location for your next family vacation?
· When traveling on business, do you choose hotels based on their proximity to parks or greenways?
· Does your bookshelf contain the names Sheehan, Galloway, and Parker instead of Faulkner, Clancy, and Grisham? Do you struggle to wake-up on Monday mornings at 6:30 am to go to work but literally jump out of bed at 5:00 am on Saturdays for your long run

If you answered any of these questions with a resounding “yes”, then this running blog was designed for you. Your Running Life is located at the intersection of running and life. Running will always be a primary topic on this blog, however, many posts will be written through the lens of family, friends, and work (i.e. real life). A purpose of this blog is to provide a discussion forum for enthusiastic, like-minded runners who love to run but have lives as well. We’ll do some essays, commentary, product reviews, race reviews, and advice from the middle of the pack. Family members and friends of runners (who must deal with our obsession) are also invited to join in.

Like you, I am a runner. I love running. Besides spending time with my family, there is nothing I’d rather be doing than running. If I had the time, energy, or physical ability, I would run every day and race every weekend. At the same time, I am also a spouse, parent, friend, and employee. With these other responsibilities and roles, I rarely have the opportunity to run as often as I’d like. Nonetheless, running is part of the glue that holds my life together. It adds to my emotional, mental, and physical well-being. In fact, I hope that running likely makes me a better spouse, parent, friend, and employee. Like you, I am trying to juggle the chaos of my life while ensuring that I “get my run in.”

If you’ve read this far, you understand exactly what I’m talking about. So comment on a post. Give some advice. Share a story. After all, if you aren’t running at this moment, you might as well be reading or writing about it.