Runners Lounge

It was sooo obvious--spacing my runs

Putting space between the important stuff has never been my strong suit.  My mom had her first four kids in five years.  My wife and I had our daughter and son a little more than 12 months apart.  Then we wised up and put a little more space between child #2 and child #3.  Since then I've learned the importance of spacing in running too.

For years I've run at the same time every day, in the mornings.  Morning running worked for all kinds of reasons—the family’s routine, my job, and overall because I’m a morning person.

Occasionally I’ve flexed around the demands of the day and squeezed in a noon time, afternoon, or evening run.  No problem.  But I've never consistently switched to running at a different time of day. 

That's because I've come to realize a lesson about the time of my runs.  It’s not the time of day I run as much as the spacing of my runs—the amount of recovery my body gets in between runs—that matters.

When I run at noon one day and return to running the next morning, that leaves only 18 hours between runs while missing roughly 25% of the normal recovery my body is accustomed to.  And when I run in the evening and then resume running the next morning, my recovery is cut in half.

For me getting 24 hours of recovery makes a big difference.  I’m convinced it’s the later hours of recovery are when my strength and flexibility returns.  Plus I’m re-energized and more mentally ready after a full 24 hour recovery.

When you love running just to re-charge and beat stress, spacing might not seem quite such a big deal. But when you love running and you want to make the most of your runs, spacing your runs matters.

This week we're focusing on those "It was so obvious,"  lessons about running that are right in front of our noses—the ones so obvious we need to be hit over the head with a club.  Hope you're planning to share your lessons on Take It And Run Thursday. 

But don't look too hard.  Those "It was so obvious" lessons about running tend to stare us right in the face.

Pace Yourself on Flickr by Qwurky

Universal Truths about Running Injuries

Some posts this week at Runners’ Lounge, including Take It and Run Thursday, are dedicated to running injuries.

Injuries are a major blow to a runner.  We’re caught off guard and the timing is always rotten.  When injured, we tend to do dumb things—run through it, self-diagnose, ignore the cause, and ultimately delay our actual recovery.  I’ve lived a very fortunate runners’ life, but not free of injury.  Below are some universal truths I've discovered about running injuries.

We own responsibility for our active recovery

Not every injury is our fault.  But we do govern the details of our recovery. The minute we’re injured, the body starts healing, even though it doesn’t always feel that way.  We can accelerate the process with cross training, sleeping well, eating well, and fueling our minds with positive thoughts. 

We also need to stop being our own worst enemy by coming back too soon using the old excuse of “running a little just to see how it feels.”   A premature return to running is generally a double setback.  It’s like pulling up plants to check if the roots are still growing.  Yup, they're growing, but now the plant's natural progress is traumatized.  Couldn't I just leave the content plant—or my injury—to rest?

Beware of amateur diagnosis

We may refer to an injury by a common name, but it ain’t necessarily so.  A friend thought he was battling plantar fasciitis after another runner had convinced him he had it.  After asking a few questions, it was clear to me he didn’t have PF.  Instead he had Achilles tendonitis.  I assured him there is a difference, but that he should have it confirmed.  So the lesson here is one runner’s pain is not identical to another’s.  For example there is a bucket full of types of knee pain, and the sooner we find out what it is, then the cause, the sooner we can correct it.

May strength be your guide

Many injuries can be prevented or treated with more strength.  As runners, we are prone to building muscle imbalance.  The range of motion in running builds Everests out of some muscles and reduces other muscles to silly putty.  A brilliant PT once explained to me an injury related to four muscles in my calf.  The two inside muscles were the problem, but the outside two  muscles were not.  So the PT taught me to apply the “muscle buddy” system, by strengthening the healthy buddy muscles around the sore muscles.  After a few days of recruiting the healthy muscles to help out the inflamed muscles, the pain went away.  Since then I’ve learned to strengthen all muscles in the area of soreness.  Which leads me to the next truth.

We are smarter runners after an injury 

The most important stuff I know about muscles I’ve learned related to an injury.  In those runner crises I’ve learned to identify—and sometimes even pronounce—which muscles are upset with me, the difference between a pull, a strain, and soreness etc.  When I’m healthy, I run naively along ignoring what’s going on.  When I’m injured, a chart of the muscular-skeletal system is my friend.

When we're injured, we're often nasty.  Filled with frustration and impatience, we're miserable company.  Later, we're indebted with gratitude when we finally nail the cause and remedy to an injury.  Injuries humble us with so much to learn.  Great resourcea on the topic of injuries are the Healthy Runner's Handbook and The Competitive Runner’s Handbook.  Both discuss:

• Questions to Ask When Injured
• Warning Signs For Injury
• Psychological Aspects of Injury—Denial, Anger, Depression, and Acceptance
• Specific Treatments for Common Injuries—the questions to ask when Injured

Find and make maximum use of the BEST physical therapist

An awesome physical therapist is worth his/her weight in gold.  The key is finding the right one.  Ask around until you find a PT who is also a runner or who serves the bulk of runners in your community.

• A good physical therapist is capable of diagnosing an injury and treating you on the spot and sending you on your way with exercises to recover. 

• A great physical therapist will also educate you to understand your injury, its cause, and how to reduce the chances of it recurring.

• The best physical therapist will do everything possible to keep you running while you’re rehabbing .

Reading about running injuries is like reading a lover's diary detailing a break up.  Still, we learn a lot from each others, and we believe this week’s focus on running injuries will be enlightening and helpful. 

Things I Figured Out The Hard Way

I have a nasty habit of continuing to make the same mistakes with my running many times over instead of learning from my my missteps.   Which, of course, just frustrates me even more which leads to another blunder.  When we started blogging, I made a promise to myself to write down all the stupid things I did so I wouldn't forget them. 

True to my promise, as I have tripped over these laws and fumbled with my running over the last year, I have posted about it so I wouldn't forget the lessons I have learned.  In the process, I realized that instead of working against the natural order of things I need to work with the natural "laws" of running. 

In the spirit of "I wish I knew then, what I know now..." for Take It and Run Thursday, here is a recap of the natural laws I stumbled over in the last year:

7 Truths of Running   

Rules for Beginning Runners

Natural Law:  Overcoming Inertia - The only cure for a long break in running is just getting back out there.

Natural Law:  Manage Your Risks - Manage the "risks" of your running or they will manage you.

Natural Law:  The Same Thing - The same thing that got me into this injury is the same thing that will get me out.

Natural Law:  Your Gotta' Wanna - Your body runs the distance, but your mind wins the race.  You can't forget your 'gotta' wanna'.

Natural Law:  Smart Person, Stupid Runner - Our passion for running can result in stupid decisions from smart people.

Natural Law:  Change - You gotta' change your running to change your results.

Natural Law:  Running Weight - When you start training for an event, you first gain weight before you can take it off.

Natural Law:  Good Runs.  Not So Good Runs. - Good runs provide motivation.  Not so good runs provide learning.

Natural Law:  The First Mile - The first mile is always hard

The Rules to Becoming a Runner - Run Your Run.

In my best estimation, there are another 100 or so out there to be reminded of and write down.  It makes me look forward to another 50-70 years of running. 

Wow...all the things I still have yet to learn (and remember)....

7 Truths of Running

I have been recently tagged by Angela and Art to tell 7 things about me.   I did this in November and really don't know if there are 7 more things I could tell you about myself that I would want to admit to ... outloud ... in public.  So, I decided to combine that great theme with Basics of Running theme for our first Take it and Run Thursday and share with you 7 truths I have learned about running.

It's taken me almost 13 years to learn these lessons.   These lessons are not so much about the nuts and bolts of training runs, or hydration, or hill repeats.  They touch on the harder parts of running that derail us from our goals, make it hard to start, impossible to stay with it, or somedays make us wonder if we were really cut out for running.

7 Basic Truths of Running....learned the hard way:

1.  There are many right ways to run.   Early on, I truly believed that there was a right way  to train for a race and run.  A perfect pace, the right distance, the right trail or track, even certain clothes.   After a few years of reading many books, trying the "right" plans, I found out that many of the plans were right - just at different times and for different people.  Play around with them until you find one right for you.

2.  Just Try It.  Starting is the hardest part.  No one wants to fail or come up short.   But you really never know if you can do a 5K, 10K or a marathon if you don't try.  Andria recently posted this quote that she saw on a group of runners at the Disney Marathon - I think it sums it up perfectly - Dead Last Finish beats Did Not Finish which trumps Did Not Start.   What is the worst thing that can happen?

3.  Lots of Little Things Turn into Many Big Changes.   Especially if you are a later in life new runner - you know the power of evolution.  For the first few runs you think you will die or want to die and wonder if it will get easier.   And then over weeks and months the distances get longer or faster.  You find your eating and sleeping habits changing to match your goals.  Over the next few years, you find a hobby has become a lifestyle.   It happens gradually but with lasting impacts.

4.  Life and Running don't always mix.  Expect training plans to be derailed and kicked off course because of work, family, sickness, weather, celebrations, holidays, friends, tragedy, celebration.... heck, just about everything.  The key word is "plans".  Adjust them, plan something different.  Be flexible and adapt.

5.  Speed and endurance can be obtained, but rarely at the same time.   For us average runners, trying to get faster while running longer is a too much to mix.  It can be done - but you need to be in a really good zone.  Which can be hard due to #4.

6.  Perfection is completely relative.  While almost every run is enjoyable, very few are perfect.  There have been only a handful of races that have had near perfect conditions.   And training runs...well, using the last 10 as a judge - the weather is never perfect.   And add to that the complexity of our own physical readiness, mental capability, and challenging schedules - somedays it amazes even me I can finish a run.  Don't bank on perfect - bank on reality.

7.  Talk to other runners to learn the good stuff.   The runner on the trail with you, the runner you work with, the runner you live with....they are all experts in their own rights.  I have learned the realities and possibilities of running from ordinary runners.  They tell me the really good stuff.

Flickr picture by kxlly

The body can do amazing things

This weekly Tuesday post is being devoted to beginning running.

So if you experienced runners are now planning to excuse yourselves from reading here, please don’t. Supporting beginning runners is the privilege and responsibility of experienced runners, and this blog needs your abundance of ideas, training plans, advice, stories, and inspiration to support new runners.

But where does beginning running begin?  How do experienced runners, who are some of the most helpful, wisest, and selfless people on earth, begin to pass along the wisdom of getting started running?  Rather than start with a list of tips about how far, how fast, what shoes, stretching, form, hydration, injuries, racing, and so on, I think getting started running begins with something more foundational.

Above all the vast information to be learned about running, there is one timeless lesson about running that comes first.  This lesson is uplifting and miraculous.  It’s consistent and predictable.  The number one lesson that I would share with a beginning runner is that the body can do amazing things!

The sports scientists call it the Law of Adaptation.  When we apply an effort or a stress to our body, we’re creating new capacity and capability.  Literally as soon as we finish a run, the body is already adapting to the stress and getting ready to recover and increase what it can do. 

But in my mind—which is filled with every bias imaginable about running—the number one way we can advance the enjoyment and success of our sport is to help beginning runners with their mindset.

Whether beginning runners are embracing a new sport, managing stress, transforming a lifestyle away from inactivity, managing weight challenges, seeking new direction, or building confidence, (whew, that’s a mouthful), my first getting-started message is the same to all.  The single-most important message I want beginning runners to understand and believe is the phenomenon that the running body can do amazing things!

While each of us would scoff at saying we’re impressed with our own running, I’d guess all of us deep down have been amazed with what our running bodies can achieve.  That’s what we need to pass along to beginning runners.

Be sure to drop off some advice on Take It and Run Thursday.

Pay it forward with a beginning runner and assure them how much they can accomplish with their bodies and with their running.

You're Amazing! on Flickr by Skonen Blades

Advice from an Expert Beginner (Runner)

Yep, that's right.  An expert beginner runner.   It's this time of year that I feel like I am "starting over" again.   December and January are my toughest months for running.  The weather is more conducive for excuses versus running and it is usually very busy at work.  So my running suffers.  Usually I end up stop running completely, turning into a holiday cookie slug, and eating my way into my fat clothes.  Seriously, at the end of the holiday season, I no longer need to wear perfume because my pores ooze the sweet vanilla scent of fresh baked cookies - yes, I consume that many.

This year, I am on a bit more on top of it.  I fell off the running wagon for a few weeks in December, but not a complete full body splat - more like one leg dragging off the wagon and the rest of my running body begging to stay on and not lose much more momentum.  But, there is still an element of starting over.  And because I have been here year after year, I am getting pretty darn good at it.  I know what I need to do and how to go about it.   

Here are a few of my "expert" beginner runner rules.  Now, just to set expectations appropriately low - these aren't the technical useful ones you will find in some of the really good books like The Complete Book of Beginning Running or Running for Dummies.    These are home grown, ordinary runner kind of rules developed by a runner who has been a beginner more times than I care to remember.

Beginner Rule #1:  Runners aren't built on running alone. 

Running is good but it can't be the only thing you do.   Especially when you are starting out (again). You need off days, you need cross training days, you need days when you run for fun or no reason. 

A balanced runner has a dose of strength training and stretching to keep the new running body happy.   Running is a repetitive motion.  Repetitive motion works very specific muscles but not all the muscles.  Don't forget a few stretches and strengthening, especially for the those hips, knees and feet.   Not only will you run better, you will ward off injury.  The times that I have resorted to running alone, I usually ended up with one of these three unhappy endings to my season - injury, boredom, or lack of motivation.

Beginner Rule #2:  Don't make up rules you don't need.

Mother Nature and the Natural Laws of running provide enough challenge for us runners.  The cold, the heat, the humidity (remember when we all complained about that), winds, hills, snow, ice, gravity, bodies built for anything but runninig, races without tunes, spandex...all these things provide resistance and challenge. So, why create any more rules for yourself.  You know what I am talking about.  "If I am going to be a real runner, I need to run at least 3 miles each time."   "I must get below 8 minute miles to have a good run."  "I need to run everyday."   "I need to run a race to be a real runner." Goals are good.  Keep goals.   But silly rules that only increase frustration- ditch those.   

Beginner Rule #3:  Find a crazy-o-meter.

Otherwise known as a running friend or coach.   I have been known to try some really crazy stuff in my beginner mode.  I am not sure if it is due to all the pent up energy that poisons my brain or if I stupid from not running. My craziest?  7 weeks after having my first child I ran a 25K.   Why was this crazy?  Well, I had gained 60 pounds, had to stop running a month before, I am not that great of a runner, and in no way should have been training that soon.   I can look back now and admit this - but my friends will tell you that they tried to talk sense into me and I just wouldn't listen.   Don't make that mistake.  Find a running friend and tell them about your running plans.  They will tell you if you are crazy.  You just need to listen to them.

Beginner Rule #4:  Beginners build a base first.

A base is simply getting comfortable within a certain distance before jumping up to the next level.  There are many formulas you can find - but using common sense and listening to your body is the best.  Cramming doesn't work.  Trust me on this one - I have earned by black belt in running cramming.   I have shortened many training programs due to an overabundance of running enthusiasm.  I once heard that losing a pound equaled running 10 miles.  I am sure whoever told me that didn't intend that fact to be integrated into my training program - but I did.  Running progress takes time - there isn't much that replaces it.

Beginner Rule #5:  Do something you enjoy.

Pick a race, a training plan, a trail or time of day you enjoy.   It makes it so much easier.  Not to say that you shouldn't stretch yourself or challenge your level of fitness - but find something that is exciting to work towards as you begin.   

Beginner Rule #6:  Rest when you are tired.

By tired, I mean the tired you get from too much training.   Not the legs getting a little tired during a run, but the I-am-really-cranky, I-really-don't-feel-like-running, I-just-want-to-veg, kind of tired.  Trust me, you will know the difference.   Running when you are already over trained will lead to less than stellar results.  A good test of over training is going out to do just 10 minutes and 10 minutes seems 9 minutes too long.  If you are still unsure of what kind of tired you are - see Rule 3.  Talk to a running friend about your schedule - they will tell you if you have crossed the line.  Friends don't let friends over train.   Rest once and a while.  In fact, build rest into your training plans.

If you are an expert beginner like me, tell me what rules you live by and good luck on your "new" beginning.

Cookies on Flickr by mamahoot

Crazy Meter by not halfway there

Photo of Edison quote by nonetfirst

 

 

 

Natural Law: Overcoming Inertia

Inertia -  An object remains at rest or in uniform motion in the same straight line unless acted upon by some external force. 

It is a powerful force.   You can't work against it - take it from some of the smartest guys  that ever live - Newton.  So powerful he named it the First Law of Motion.   

So it is only fitting that Newton's law would contribute to a Natural Law of Running.  Especially this time of year when inertia is a common topic among us runners and bloggers.   It starts so innocently.  One missed run to get in some shopping.  Then another because of the weather.  Then another one passes due to the flu or cold.  And then it is its a family gathering.  Before you know it you are staring down the barrel of one or two weeks without a step of a run.  You start to wonder if you will know how to run if you ever find time.    A few days after these thoughts you realize that the break is ok.  Maybe a few more days of hanging out in your baggy sweats with the holiday candy will be just fine.  You don't really feel like heading out there in the cold or getting up extra early to squeeze in a run you know you need.   BANG!  The natural law of inertia has inserted itself.  Forward momentum has been replaced by an object now at rest.

Natural Law:  The only cure for a long break in running is just getting back out there.

Getting going again can be tough.  You beat yourself up for the break, you remember only the hardest parts of the runs that you should be doing, and there are so many other things that seem important.   But, you know running is important - you just need a little nudge to get going again.  A bit of a push.   Here is a sampling of some "external forces" in case you are feeling of the effects of this law - (aka - a kick in the pants):

1.  Do anything for 10 minutes.   Walk, run, jog, hike, meander, skip...it really doesn't matter - just do something for 10 minutes.   97% of the time you will keep going.  For the 3% of the time you don't - don't worry - tomorrow will be another day.   I personally beckoned this technique today after dreading time on the treadmill.  My 10 minute walk turned into a 40 minute run.

2.  Put on your skinny clothes.  There is nothing more motivating to getting back at it and regaining you running body than being constricted by clothes that should fit.   

3.  Pick a new trail, new race, or new adventure.  Whether it is for that day or you set you sites on a new race for 2008 - pick one that is coming up in the next 8-12 weeks so you feel the need to get out there and go.   

4.  Think about how tough you are.   Especially if you live in the colder and rainy climates, get out there and brave the elements and think about the deposit you are making in your toughman bank, as a recent post on Cool Running suggests.    This will be appreciated later in the year in your races or as the runs getting longer, harder, or faster.

5.  Borrow some inspiration from other runners.  Maybe it is some of the runners you read about this year, like Brad Alsop who ran 131 marathons in as many days, or Paul Staso as he prepares to run across Montana, or Brad Niess who ran across Iowa in 2007 and is planning on doing it again in 2008.    Or maybe it is someone you know like Ovens2Betsy or Katie who have stayed true to their Disney Marathon training schedule and have been putting in their 20+ milers in the middle of this festive season.

6.  Or do it to be a role model - for your kids, your neighbors, friends or family.   Inspire others.  There is nothing quite as motivating as motivating others.   If you haven't seen this video clip  on Runners World of the 13 year old girl that ran the JFK 50 miler with her mom.  She was inspired to run by her mom.  I guarantee it will give you a spark of inspiration as well. Be her today - show others it's not that hard.

Now - just go!

And remember the other golden natural law of running. The first mile always sucks is hard.

When you get back from your run, let me know what force got you going today.

Photo of board by Fallacy 

Natural Law: Manage Your Risks

As part of my Human Resources job, I am helping lead a project to change the way we deliver HR Services to our company.  Part of my job is to figure out how to help the HR teams move from point A (today) to point B (future model) as successfully as possible.  I help them spot the potential issues that might occur and find a solution so those "issues" don't become problems.

Let me tell you, it hasn't been easy trying to keep all the teams headed in the right direction.  They all have different issues and are moving at different speeds.  In a meeting yesterday, I launched into a running analogy to help drive home this point for this group. I explained that this big transition was just like we were all of running a race.  It went something like this... "We will all finish, get there at different times, and in order to finish well, each group has a slightly different set of muscles that we need to build.  We just need to figure out which muscle group is the weakest and how to make it stronger so we don't injure ourselves in the process...." 

And then I trailed off...I had a revelation about my running.  I haven't been managing my own running "risks"!  Sure, I look at how to get to point A to point B with my training plan - but I don't take the time to think about my risks (my hip, my back, my knee...) and then I get injured.   This summer, my subconscience knew that skipping my strength training and stretching would cause my back to hurt, followed by my knee.  But I seemed to selectively forget about these trouble spots until I was in trouble.  And you know as a runner, that is the wrong time to start to think about them.  I violated a Natural Law of Running:

Natural Law:  Manage the "risks" of your running or they will manage you.

If I could go back in time and take a more rational approach, I know that I would have done a core set of strength training and stretches to compliment the running and biking.  And, I would have scheduled "maintenance" appointments with my chiropractor.  I would have been smarter about the training schedule. I would have made time for the nonrunning essentials.  I would plan for the fact that a runner like me can't live on running alone.

But I took a risk... a big risk... ok - a big, stupid risk - instead.  I did complete both the triathlon and the duathlon.  But I paid for it big time!  I took me over three months to return to a semi-normal state of running and that was after ALOT of recovery, doctor's visits and missed miles.   Those risks ended up managing me for 92 days.   That is a long time of being told what to do!

I am finally back into a regular running schedule.  I am going to take the lesson and thow away the experience of the last 92 days. I am going to adapt and improve.  I am going to act on the solutions for each of my risks: 

I am going to strengthen my hip, back and core. 

I am going to stretch my back, hip and knee. 

I am going to return to a better running weight. 

I am not going to "cram" miles.

I am going to manage my running a bit smarter because I am a whole lot wiser.  I will not let my "issues" become problems.  No more injuries, no more pain.   This time, I am going to do it right.

Photo of Oh my gosh! on Flickr by theveryquietroom

 

Natural Law: The Same Thing

I'm still all smiles!  It's a little crazy that I remain on Cloud 9 three days after finishing almost last at a race.   I was so happy to finish and to be able to run.   Those race endorphins hung on until about 5 hours into meetings on Monday but then the back started to get a little sore.  By Tuesday night, I realized I probably shouldn't run.  And Wednesday?  Back to the chiropractor. 

The good news is that my back is ten times better than a week ago.  But its definitely not 100%.  I realized last night that I am able to run.  I could go for a run.  But that might put me back where I started.   Nope - it's time to grow up and be a little smarter. I need to regroup and decide how I am going to fix my back once and for all. 

I took a deep breath last night and realized that I won't be talking about fabulous long runs or fast times or cool races that much in the next month or so.  But instead I need to starting getting in great stretching sessions, pumping my tiny little dumbbells, doing some easy runs and working on my core.  With that realization, I started to whine and complain and think about how hard this will be for me.  And at that point I realized I had run smack into another Natural Law.    

Natural Law:  The same thing that got me into this injury is the same thing that will get me out.

I don't mean my liberal use of stupidity, pigheadedness, and outright bad decisions.   I mean my healthy dose of determination that helped me complete a bike ride or run when it didn't feel good, or it was hell hot, or I was dead tired.   I need to be disciplined and focused on all these not so sexy things that are good for me.   I will go after my strength and flexibility issues no different than I would preparing for my favorite race.  Negativity, grumping and complaining isn't the ticket.  It may be fun to pout and stomp my feet, but it really isn't going to help solve the problem.

And just like any new training plan for a new distance or event, I will figure it out as I go.  But I am focused.   It's ok to be pigheaded when you use those powers for good.

And good luck to a few other runners out there who aren't running like Laurie, Doug, and Michael (and he has a great/funny reason).

Photo by thekermanns

Running the Way I See It...Not

Each time my wife was pregnant with our three kids, without fail, she said it suddenly seemed like every woman around her was also expecting.  “Yeah right,” I thought.  All these couples had the same gleam in their eyes when we did.  But it all came down to her new awareness; she suddenly became more focused on the world of pregnancy around her.

When it comes to running, I can be much the same, jumping to conclusions like the whole running world is about running the way I see it.  In a heartbeat, I can take a tiny slice of information about others’ running and associate my experiences, fears, lessons, methods, etc. to them.  Marcy, I apologize for displaying the evil cup here.

Notice to Tom: It’s not all about you!

• Just because you did something stupid to get injured doesn’t mean other injured runners repeated your same blunder…

• Not every runner is trying to lose weight—yes, some runners actually eat MODERATELY!!!

• The training plan you follow, Tom, is not the magic formula for everyone else…

• You wimp!  Most runners don’t fret about a workout pushing them over the edge into overtraining…

• Face it. Most runners still have PRs ahead of them; yours are behind you…

• Not everyone really gets a kick out of running half marathons or marathons…

• Mastering the whole GU belt thing is not an accomplishment…

• Taper Madness is something you inflict on yourself and it’s no reason to live like you’re wired to a ticking time bomb…

• Not everyone inputs other runners' 5k times into a calculator to predict what they could run for a marathon…

• Just because a runner is reaching back and holding her foot to her butt doesn’t mean she has a hip flexer issue like you did six years ago…

• Not everyone sweats so damn much as you do, Tom, which explains why they don’t stop to hydrate at every water station like you…

The list could go on, but rather than pummel myself, it's just a good reminder that some matters about running are common to all of us and some are qwerky—I like to call unique—about us. 

Amy and I often wonder about WCPW—What Consistently, Predictably Works about running for the majority of us.  Of course my nonsense above is not true to the majority of runners, so this reality check post is a good whack up side my head. It's still fun just getting out there experimenting and discovering more about what's working with our running experiences.

It's Not About You Cup on Flickr by Pearl Grace

Natural Law: Your 'Gotta' Wanna'

While reading Tom's post and many others weekend, I was awed by the accomplishments of so many runners.   Sometimes it was their distance, speed, the course, or the difficulty, but all were inspiring to me.   And as different they were, it reminded me of a natural law.

Natural Law:  Your body runs the distance, but your mind wins the race.  You can't forget your 'gotta' wanna'.

Physically, we cover many discplined miles.  And so many favorite treats have been sacrificed to  make sure our body has the fuel and rest it needed.  Our bodies are doing a good job hanging in there.  But as we move closer to our favorite fall races we can't forget to keep training our brain.  No tapers allowed for the noggin.  We must keep building the muscles of determination and the flexibility to change our plans.  And most importantly, before we get to the race, we gotta' leave the (mental) baggage at home.  It was fine to drag it along while we were training.  Consider it strength training.  Heck, I can bench about the weight of the world by now.  But because our doubts, fears, and worries are heavy - leave them at home for the big runs -its easier to get to the finish line when we are a few pounds lighter.   

As you lay out your running stuff the night before your next run or race, dig down and pull out a few extra packets of determination.  Put them right next to your favorite shoes and extra GU's.   It may be the most important thing you bring along to your run.   And when you refuel at those critical miles, toss back a shot of "I will", "I am doing it", "I can do it", "I will finish".  They provide energy for the soul.

I know I have said before, you can have the best plan, but without a little bit of "I will" or "I think I can", it might as well be written on counterfeit one hundred dollar bills because it won't buy you the race you want.

In the October issue of Runners World, Jeff Pearlman wrote an article about "How a Lousy Collegiate Runner Eventually Made It To The Top".   In his article, he said it so well...

"That's the beauty of running - with enough delusion and even a small dose of endorphins, a guy can talk himself into anything."

Run your run.  Remember, you make the rules, even if they are crazy.

You can do it on Flickr by david ian

Put your mind to it on Flickr by Tifty

Natural Law: Smart Person, Stupid Runner

Rewind to Sunday morning.   Woke up with a bike/run on my to do list and knew I shouldn't do it.   I have trouble with my hip joint going a little out of whack - had this issue for years and know what causes it, how to fix it and what to do and not do when it happens. 

Big on the "not do" list is run.  Because if I run when it hurts - I change my stride.  Changing my stride causes pain in my knee.  Pain in my knee causes a bigger change in my stride and then forces the hip that isn't quite right to firmly lock into this new uncomfortable place and can only be adjusted by my friendly chiropractor.  But, all that running wisdom aside, my stubborn streak won out over my brains and I went for the bike and run. 

Mistake #1:  I looked like a puppet on a string in the bike ride.  I would try to lean over on my aero bars and pretty soon would pop back up - my back was screaming at me that I was being ridiculous.   

Mistake #2:  Should have cut it short and headed home.   Nope, did all 18 miles. 

Mistake #3:  Back at the trail head, it took me three minutes to get the courage to swing my leg over the bike so I could dismount and run.  Pretty big clue to call it a day - por nada - leaned the bike over and fell off and I went on the run.   

Mistake #4:  A half mile into the run, my brain is chanting, "turn back, turn back, you are goin' pay for this one."  Didn't listen, tuned out all rational thoughts and finished the three miles.

There were so many places that I could make a good choice.  I didn't.

Fast forward to Monday morning.   AAAGGGHH!   Pain, pain and more pain.  By the time I arrived at my chiropractors, my right leg was 2 inches shorter than my left.   Good guy that he is, Doc patiently started putting me back together so I can do my TRI this weekend.

Super stupid move by me.  Stupendious outrageous illogical decision!  This one is on my long list of stupid running decisions like eating barbeque before a marathon, running with stress fractures, and pulling an all-nighter with a sick baby and still racing.  I am allowed to operate a vehicle and raise kids but yet I can't make logical decisions about when to run and when not too.   As runners we can be a stubborn, pig headed group.  We are smart people but sometimes get a little cuckcoo in the head when it comes to our running.   

Natural Law:  Our passion for running can result in stupid decisions from smart people.

It is a sickness we have.  Running makes us loco in our coconut. We become so excited, so focused, so energized by the act of running that rational decisions become a not-so-important element of the moment.   

The only comfort of my stupidity - outside of many adjustments, ice, and ibuprofen - is knowing that I come upon this affliction of irrational thought naturally - it is a runner thing.    Some of the posts showing this law have included IM Able in her list of how not to do a long run, da Big Leap's recipe for Jelly Legs, and Ian starring as Dr. Stupid.  There is comfort in sharing!

A solution to our problem?  Next time you need to make a decision about if you should be doing this run, this distance, this pace, in this weather....ask yourself what advice you would give to your best running friend.   And then LISTEN to it.  No "ya' but..", "but maybe just a little..."  And then do the right thing.

PS....Thank God for Chiropractors!

Photo of license plate by idiotboy

Photo of idiot sign by eddiemalone

Running Mantras, Advice, and Lessons Learned

After reading friends’ weekend race reports and training summaries, I also met some bloggers who are new to running.  I didn’t leave them any advice, just a note encouraging them to get to know other blogging runners.

But…if I was going to give any advice to new runners—how's that for a self-serving set-up—it wouldn’t be technical, how-to type advice.  Instead, it would be more along these lines…

• You will get better.  The body can do amazing things!  It’s dang near impossible to keep running consistently and not get better.  Consistency is the key!

• Don’t worry about speed.  You’ll get faster just by running regularly and by applying new levels of energy and effort.

• Progress slowly.  Nobody became a runner overnight.  We all start with a distance and routine works for us and then move on from there.  Probably each of us have overdone it by running too much too fast too soon.

• Recovering is part of running.  When your body is not running, it’s adapting to get you ready for what’s next.  You’re not a wus if you’re not running—you’re actively recovering!

• Listen to your body.  Discomfort is different than pain; tired is different than exhaustion; challenging is different than foolish.  Also, be wary of Marcy’s body-related posts, but we all learn from her and enjoy her.

• Make connections with other runners.  You’ll make overnight friends on the running blogs who will share their experience, expertise, and support.  They're a riot!

• Running is not about extremes!  Sure, you’ll find countless runners who regularly run longer and train for half-marathons, marathons, and ultras.  But it’s not about others’ distances; it’s about your distance, whatever that might be.

• Call yourself a runner.  Don’t wait for some major running achievement to happen, like running a particular distance or completing a race.  If you run, you’re a runner!  Just ask Amy.

Never underestimate what a welcome and a word of encouragement can mean to a new runner you meet.    Stop by and say hi to Jen at Decided To Start Running.

Finally I enjoyed this insight about running at Amy’s Running Life about a recent run:

"It was FUN. And it made me remember how much fun running used to be...back when I didn't care about splits, or pace, or aches and pains. Back when I was just happy to run."

Thanks, Amy, that says a lot!

Advice session on Flickr by Ohad

Natural Law: Change

Over the last few weeks, I have had some superspectacular surprises.  First the planets aligned and gave me a sub 10 minute/mile pace on a 4 mile run.  Wow!   Then about a week later, I went out on an unplanned 5 mile run and boogied my bootie to the line in 48 minutes. And finally earlier this week, I zipped through a 5K in less than 30 minutes after a bike ride.  (If you have just tuned in -- these are unbelievably fast times for me, the world's slowest runner.)

The first time was a freaky ananomly - even NASA agreed it had to be full moon aftershock.   The second one made me raise my eyebrow and think, could we have a start of something?  And then on the third one, I think I can finally agree I see a trend line forming.   I hold my breath as I type this, but I think my running is improving.    But how can that be?

Since my promise in April to give up/scale back my regular events, I haven't run regularly, been training at all, eating perfectly, losing weight or inches, or doing any events.  Everything is different from a year ago.  Oohhh, hold the phone.  I get it. 

It can be!  It's not about what I haven't been doing.   It's about what I changed and am doing.  I was looking at the list in the wrong way.   The transition from a "runner who ran to train for something" to a "runner who runs just to run" threw me for a loop - it was tough change.    But now it is clearer, my running progress isn't due to an addition or lack of training.   It is a result of the change in how I approach running. 

Natural Law:  You gotta' change your running to change your results.

Over the past few years, I have run the same events, using the same type of plans, using the same types of courses and trails.   It is a bit of insanity to think that doing the same thing would give me different results.  It makes perfect sense to me now.   After 10 years of sameness, a few months of completely "different" would give me something I hadn't anticipated - some improvement!   

It's a wonderful side effect to a great experiment.   And a great reminder of a natural law of running and life.   

Change is good!

And to our fellow runners out there going through some of their own change - good luck!  Especially....deetsshei's move to London,  Sandy as she watches her child head to college, David moving for his job, and Ian's prep for new baby.

Photo of change priorities sign by Redvers

Photo of change sign by dM.nyc

Photo of change your thoughts by StarLisa

Natural Law: Running Weight

After a weekend of 10 miles of running and 25 miles of biking over 3 days, I happily hopped on the scale hoping for a smidge of improvement.   My weight is consistently within 10-12 pounds of where I know I should be, but I consider it tolerable.   I lose and gain the same pound so regularly that the little fat fairy doesn't even put it in long term storage anymore, she just puts it on the shelf 'cause she knows it will be back at home on my body in a day or so.  So by adding in some extra miles, it could only help, right?   Wrong!

When the needle stopped on the scale, a series of warning lights, loud sirens, and 'emergency' voices went off in my head.   The scale registered 7 MORE pounds than where I started on Friday.  What the ....?!?   This is way out of any level of acceptable.  The logical side of my head took over...let's see...if I use 3000 calories per pound, that would be 21,000 calories.  My mind and body tried to assess the situation:

• Mindy to Body:  Body, did you eat an extra 21,000 calories when I wasn't looking?
• Body:  ...well...I don't think I did.   
• Mind:  Think!  Did you or did you not?  Using Half Fast's Baconator estimates, that would be like eating 17 large greasy hamburgers.  Did you eat 17 hamburgers this weekend?
• Body: No, I think I remember some onion rings and a beer.
• Mind:  Or cookies...I know you can't resist cookies...How many cookies?  21,000 calories would be about 140 cookies or maybe even 120 cookies and 20 beers.   Does that sound familiar?
• Body:  No, really, can't remember cookies..although there was some chocolate chips I found ...  maybe I ate it in my sleep!

And then my running brain kicked in and reminded me of one of the natural law of running.  A dark natural law - one I don't like.  One I had ignored or forgotten because I haven't officially been in training.   

Natural Law:  When you start training for an event, you first gain weight before you can take it off.

I have been running so randomly that I had slipped around this little law for the last few  weeks.  I was running under the little fat fairy's radar.  But the extra miles this weekend, and packaged in 3 consecutive days, must have sent up a big red flag to Body and her.  Body immediately put on the hard hat and started assessing my chubby little legs, caboose and gut and telling the little fat fairy to store some fat here, start building muscle there, pump up the blood supply over yonder....(ok, I am not sure all the scientific stuff behind the weight gain). But, 7 pounds...that is just plain overreacting.  It is just plain mean.   What happened to our agreed upon deal of 2, 3, or even 4 pounds.

Now I have a decision on my hands.  For me, I know that it usually takes three weeks of training and weight gain/steady weight before it comes back off.  So I need to really begin training and keep up the mileage so I can get over to the other side to the good natural law where running takes off weight.  If I don't, I could own these 7 pounds for a long time.  And without a single cookie or cheeseburger to show for it!

After I stopped hyperventilating, I found this useful article on weight gain during training.  Granted, I am not doing a marathon program, but I still think I can use any of the reasons listed as an excuse.  And thanks to other bloggers like lifestudent and blueollie who posted about the same law - there is comfort in numbers.   

Photo of scale by gordyt

Photo of fairy by christaitnh20

Natural Law: Good runs. Not so good runs.

I can't hold back.  I feel another natural law of running brewing beneath the surface.    Everyone take a step back...you never know how explosive and meaningful this little bugger could be.   Drum roll....

Natural Law #2:  Good runs provide motivation.  Not so good runs provide learning.

There is a very smart woman I work with who is juggling two big projects.  One day when I asked her how they were going, she remarked, "at any one time, one of these things I enjoy and one of these things is good for me."   Oh my, the wisdom and truth in that statement.   Like work and life, running has it's ups and downs and goods and bads.   When we talk about our runs, we generally group them into one of these categories: good or not so good.   

For the good runs, we pump our fists, we jump for joy, we yell out a big "YESSSS!".  We hear from our fellow runners, phrases like "I PR'd" from 21st Century mom", "Every mile was faster than the previous" from Laurie, "Best feeling" from Carrie, "I can't wait for my next run", "this is why I run" from Joe, "I had a breakthrough run" by jetfuelburner.  It is these magically perfect runs that propel us to take on bigger goals or at least step out and try again the next day.  These runs keep us running.

For the not so good runs, we usually follow with a dissertation or semi scientific explanation exploring the multitude of reasons why the run went south.  You hear reasons like, "I should have recovered more" from Rob, "I won't eat Mexican the night before" from David, "i need to plan my hydration strategy!" by Mark "I went out too fast" by USJogger, and "I hit the wall" from Jess. And these snipets teach us valuable lessons in our running career.   They uncover the core of our running DNA, the quirks of our body, the limits of our mental sticktoittivity, and how conditions that are out of our control can play with our results.   These runs keep us learning and keep us thinking about running.  These runs keep us running well.

The yin and yang of running.   You need both to reenergize your running forcefield.  Next time you have a good run, take an extra moment to soak it all in and celebrate.  And for the next not so good run, consider it a free 3 hour credit in your running PhD.  You can't buy these PhD's off-the-shelf or have anyone sit in the class for you. Take the lesson and throw away the experience.

Pst...Still in search of the (real) running rules....

The only one rule from moi

Don't forget Runners World 25 Rules of Runing

Running Planet's 12 rules of running

Check out YMCA Running's post on her first 10 of 40 rules of running

Photo of drum roll by yazyaz

Photo of happy runner by monkey town

Photo of PhD in a can by jukebox

A Natural Law of Running: The First Mile

I took a leap a week ago and put a line in the sand of the Rules to Becoming a Runner.  And from that I listed the the only rule in running:  Run your own run, Run your own race. 

After that post, I have continued to think about the fact there are no rules but there is many unstated natural laws of running.   I am not an expert on running.  Never been a coach, rarely finish in the top half of a race, heck - don't even know any famous elites.  I am in no way qualified to proclaim these "laws".  Except for one thing - with my scaled back training, I have more time to think of such trivial things.  So, I am proclaiming myself "Runner on High" for a day and putting forth a natural law of running.  And I use the term "law" liberally and incorrectly.

This unwritten law whacked me upside the head a few days ago when I jumped off my bike and got ready to do the run portion of my brick - boom - it made its presence felt.    It spoke to me as I peeled my body back to an upright position and began something my superpowerful imaginative powers told me resembled running. There was a loud voice from inside my head carrying a Gregorian chant - the same chant I have heard for every run for the last 11 3/4 years: 

Law #1: The first mile is always hard.

This isn't a law that I came up with - I just try to coexist peacefully with the natural order of things.  When I first started running, I called my friend Sue for some advice.  I had been running for a few months, but it wasn't getting much easier - I was really frustrated.  My friend was a great runner.  She had run through high school and college and had oodles of marathons under her belt.  I knew she could tell me what I was doing wrong.   When I told her my dilemna, her simple response was, "The first mile is hard.  Learn to accept that and you will be fine."   And darn it, she was so wise.   

So many of my runs have started feeling like my body couldn't possibly do steps of a run ended with me grateful the the chance to be out there running at all. It's not that I am always slower or faster the first mile, it just doesn't feel as natural as the rest of my run. I know there is something scientific to this, something about inertia that makes this more than a law I dreamed up.   Whatever it is, it's powerful. 

A new running friend who is doing about 2 miles at a time sent me an email last week that simply said this,

Why is it I hate to get running, look forward to finishing the entire run, yet 10 minutes after I am done want to do it all over again? J

Can you guess my response?  You bet.  Law #1:  The first mile is always hard.

(Pst!  Run on over to Half Fast's post about running mantra's and take his quick poll on male/female running mantras. Very interested in what you tell yourself.)

Photo of board by Fallacy

Photo of Chant by awkward turtle

The Rules To Become A Runner

Got a question for you -- Are you a runner?

If you said yes, congratulations.  If you said no, was it because you put off filling out the 20 page application with 3 personal references, 4 professional references?   Or, were you waiting on your score from the RAT (you know, the Running Acceptance Test - a runners version of the SAT) to see if you scored high enough.  Or, wait, I know, you waited to call yourself an official runner because you dreaded the panel interview - whew - that is a tough one.  Or maybe, it was the last part, the ethics review, psychological exam and background check?  That one holds alot of us up.

You know none of this exists.   There are no official rules, groups, oaths, tests to becoming a runner.  But it seems even without these things, the scale we hold ourselves to before we declare we are a "runner" is 100 times more difficult.   Many runners, myself included, has created all kinds of crazy rules, constraints and tests that we need to pass before we consider ourself officially in this exclusive organization.  For me, I told myself that I wasn't a runner until I could run 4 miles without stopping, ran something close to a 10 minute mile without dying, and completed a real race.   Where did I get these rules from?  Who knows!

So why do we make it so hard?  Why all the rules?  Running is a quirky little sport with a close to 100 million or so runners.   But even with such great numbers, it is an intensely personal sport.  For as many runners that exist, there are as many rules and tests to join the club.   

So, I am going out on a limb and make this a little easier for everyone.   To all the people wondering if they are a runner - here is a simple test:

At least once in a while, do you engage in a motion that resembles running?

If your answer is yes, congratulations - you are officially a runner.   

There is no minimum speed, weight limits, required distance, set number of goals, specific form, mandatory gadgets, a set path/trail/race, or experience level. If you have ever ran and if you run, you are a member in high standing.   As a member, you have permission to skip a day, week or months of running.  You may also run fast or slow and somedays agree that walking just feels the best.  You can run in races or shun them entirely.  You can run in your grubbiest Tshirt or the best gear - it just doesn't matter. 

There is only rule in running. It is that you run YOUR run.  You run YOUR race.  You run  to YOUR goals.  Not goals or running based on things you make up in your head from what other people accomplish, but goals that feel good to you.

So, dump the doubt about if you are a runner or could be a runner.   If you are reading this, I have no doubt you are an official member of a the very exclusive community of runners.  Enjoy your membership!

PS...If you are still waiting on your membership certificate and password in the mail, the secret code to get in is "I am a runner."   

Photo of No sign by Vicki & Chuck Rogers

Photo of Edison quote by nonetfirst

(Yes, there are a ton of links in this post - but there are tons of people out there finding out "yes - I am a runner"!)