RUN ROOSH RUN

New beginnings - easing back into training

2018-04-25T10:28:00.003-05:00

A few years ago, if I didn't train for at least an hour a day, it felt like a wasted day. Waking up at 4:30 to run or bike, hitting the gym over lunch, and maybe heading to the pool for some laps. In 2014 and 2015, an average week for me was about 8 hours of cardio per week.

Fast forward to 2018, and after 2 kids, a major health problem (and resulting surgery and 6 months of treatment), and I'm very happy just to work out at all on a given day. Even 20 minutes.

Now I've gained a good amount of weight back and it is time to get serious again. Here is how I plan to do it (and how you can, too)

In early 2006, I began running more seriously than I had been, which was about once per week, maybe, alongside a strength training regimen I wasn't all that good about sticking to. I couldn't even run a mile without needing to stop to walk.

It started with a short, 8 minute run on a 2 mile loop I had plotted. I would walk the rest of the 2 miles. Each night, I would add another minute to my run. After a few weeks I could run the entire 2 miles (in about 22 minutes).

A few months later, I ran a 7 mile road race on an extremely hilly course and averaged a little better than 8:30/mile. By the end of the next year I had run a dozen or so races, including two marathons.

Granted, I was 26 and snapping back into shape was a lot easier than it will be at 38. But that original plan, of slowly easing into it, still stands as my go to when it comes to getting back into shape. Whether you are lifting weights, doing the elliptical, riding a bike, or just walking, you need to give your body time to adapt.

My basic method is this: Three week adaptation period. Add a week for each six month period you have between when you last worked out. Add another week for your age if you are over 30, and another if you're over 40. Max out at six weeks.

Now we have a window for how long to allow our body to adapt. What is our baseline?

Whatever you're doing, do it at an easy level until you just starting to get tired. This is ground zero. Call it a day.

Build on that with easy workouts that last a little longer, involve a little more weight, or whatever your next step is. But these should be easy workouts. You should finish and feel like you could do a little more.

Why are we not doing anything too hard yet? If you've been away for a while, you need to give your body time to adjust. Tendons, ligaments, and muscles need to adapt to the extra stress. This will help you avoid injuries, and almost nothing is more frustrating than being injured just as you're getting tired.

It is REALLY HARD to be patient. I'm dealing with it right now. But give it time.

My training is pretty low level right now. I spent three weeks in the weight room doing total body work and logging time on a stationary bike. I've just now started running again after almost 8 months off due to injuries and low motivation, and limiting myself to 20 minutes as my baseline run has been hard. I feel like I'm ready to do more. But I'm not.

Happy trails and training!

DJ

Some articles and websites that helped me develop this post

A pro mountain biker starts running after an 8 year hiatus

coolrunning.com's couch to 5k (C25K) plan

Jeff Galloway lays out a smart approach to increasing mileage

High Functioning Depression

2018-01-08T10:40:00.002-06:00

Recently, I was contacted by the folks over at BetterHelp asking if I could post some information they could provide about depression. We went back and forth and what they were telling seemed worthwhile.

This is a really important topic. Depression is not simply being sad. It is not just having a bad day. When I've had really bad bouts of depression (that have lasted years at a time), I've not felt sad at all. Simply feeling anything can be difficult. I've had difficulty caring about things I love, including sports teams, video games, reading, cooking, or wanting to be around friends.

Depression is a pervasive issue in the sufferer's mind. I can only speak for myself, but it is something that can make very simple things, even taking care of yourself at the most basic level, seem insurmountable.

Below is the infographic they sent to me. I can see myself in certain phases of my life in many of these. On the outside you may seem like you're killing it. But on the inside insecurity, a lack of purpose, and a general numbness is fighting against your better senses.

I checked out many of the sources for the graphic, and these aren't hard scientific sources (those may not be available to provide this type of information since a lot of the information is subjective).

A little bit more about BetterHelp. I did some research on the site, and they are legit. I read a few articles from people that used the site, like this article from The Atlantic, a few reviews, like here and here, and another advice article about a few things to look for when looking at online counseling. I'm not an expert in counseling, but getting some additional information before you invest money in any service is a good practice.

Last but not least, I have not been paid or received anything of value from BetterHelp. I've never used them. My belief, with nothing but my own experience to back this up, is that face to face is ideal, but SOMETHING is better than NOTHING.

If contacting an online counseling site gets your foot in the door to get some help, I hope you do it. Depression can be a lonely world, and taking the first step to get better can feel impossible. Just take one step. That's it.

"You're Doing It The Wrong Way!"

2017-12-28T08:49:00.000-06:00

<WARNING> This post has almost nothing to do with running!

Back when I was in college, I changed majors from accounting to civil engineering. Math has always come easy to me, and I wanted to apply that to something important to me - building ecologically friendly dams and water management systems. A weird dream, but I was in college, it's what you get.

My first year (second year of college) went pretty well. I actually received a decent score in physics (a "weed out" class) and did very well in all of the math (differential equations) and chemistry classes. Like "honor roll well". As in "I'm going to dominate this stuff" cockiness heading into my second year in the program.

That is when I ran into the professor from hell. I hadn't taken a pre-requisite yet somehow had gotten into some upper level classes the previous semester. I had forgotten about the class, an introduction to civil engineering, and just signed up, knowing I had to get it out of the way. Based on my previous accomplishments, it was going to be cake.

Or so I thought.

The first day of class went off fine. We were assigned partners (I actually partnered up with a smart guy for once) and we received our first assignment. Upon looking it over, it was some extremely easy. As the prof proceeded through his lecture (to 15 or so students), I worked through it before the end of class. It was due two days later. Two days later I turned it in, sat through the lecture, and headed home for the weekend.

The following Tuesday rolled around, and I awaited receiving my perfect on my "homework". The professor stood at the front of the room, a nasty scowl on his face, and he started up an overhead.

Below is my best recollection of his rant:

"I am going to show the right way and the wrong way to do this. <A paper completed the "correct way" is put up> See how all of the work is shown? Despite the wrong solution, at least we know where to find the error. This is the right way. Now I'm going to show you an example of work done by someone who will not make it in this program (!!!). <my paper goes up on the overhead> No work is shown. Despite the correct solution, we would never be able to find an error if he had made one."

He continued on for about five minutes before finishing up and handing out the papers. The first thing he did was walk over to me, hand the paper from the overhead, and then hand out everyone else's. I was technically a junior, second year in the program. I had made honor roll and was invited to join the Civil E honor society. And in an introductory class for first year students, the professor informed an entire class that I would not make it. After one week of classes.

I stuck it out that semester and did decent, I believe I still had a 2.7 GPA or something almost respectable, a far cry from the near 4.0 from the previous semester. But I was changed by that experience. I was a mentally fragile 20-year old. My ego was cracked. And although I stayed in the program two full years, I was never the same. I changed majors back to business administration and just shuffled through school the rest of the way. And I barely made through. 3.7 GPA or something in civil engineering to barely getting out of business school. Ouch.

Succintly - I had let someone else define me in a few brief minutes, and it defined a few years of my life. Their absolute doubt in my ability to make up ground (on something silly in hindsight) damaged my psyche. My thinking was, "How can I do anything if a professor who knows what he is doing doesn't think I can," instead, "F*** you asshole, I'll show you how this shit is done."

When i finally did graduate and started a career, I constantly looked back at that class as a defining moment in my life. It is one of the things that drives me. Maybe I'm not a civil engineer. But now I define success my own way. There is no wrong way to do something if you believe in it and it gets you where you want to go.

The doubt from that Civil E instructor stuck with me. ANd I guess a lot of the things I do (including running marathons) are to prove that, yes, I can do this, even if I don't do it the way YOU want it done. And better.

OK, how does this tie into running or fitness? THERE SIMPLY IS NO WRONG WAY! Who cares if you run 11-12 minute miles, barefoot or in these:

...as long as you get out there and do it. Even if I don't get to sit and spin (ha!) for an hour like I want over lunch, getting in 35 minutes and at a higher intensity is better than nothing. Don't have the gas in the tank for a 10-mile run? Do 4 and see where it takes you. Not motivated to wash the dishes? Just try to organize the sink - you'll probably just start washing them! Your method doesn't have to be perfect to get started.

EDIT 1/8/2018 - Mental health holding you back? Unable to get to a therapist in person or unable to invest the time to get to an office? Online therapy like BetterHelp could be a resource you could benefit from.*

* I received no compensation from BetterHelp and also have never used their services. If you are in need of help due to mental illness, please do seek out some help. The little bit of background research I've done on BetterHelp tells me they are a reputable service. With any service, please do your own due diligence before investing your time and money.

Rules of the Road - My Winter Base Training Rules

2012-12-12T07:16:00.000-06:00

Sue's near sightedness was a constant distraction during board meetings

I'm proud to say that, since the beginning of November up till now, I have not missed or skipped a workout of any type. Not a world record by any stretch, but six straight weeks of perfect training logs provided a much needed positive boost during a challenging stretch at work and at home. And with my baby girl not sleeping through the night almost that entire six week stretch, I'm pretty proud of that.

Alas, last week, after arriving home at 8:30 from my nephew's Christmas program at school (he had a solo singing and did a GREAT job), I didn't have time to get in my core workout for the night. The typical routine is to mix 5 minute bursts of intense core work with a short circuit workout (roughly 3-4 minutes). One minute rest, repeat four times. About 45 minutes later, lay down on the mat for a few minutes wondering why the hell I do this to myself. Repeat 2-3 times per week, every Tuesday and Thursday with an optional weekend workout.

When I finally crawled into bed after getting ready for the next day, the thought occured to me: set some rules when it is OK to skip a workout, and commit to the habits that will help me hit all of my workouts. Here are my first thoughts.

1) It is OK to skip/miss a workout for work obligations - unless that obligation was known well in advance and could have reasonably been planned around

2) It is OK to miss a workout for the sake of going to bed earlier (sleeping in later is too much of a cop out)

3) It is not OK to skip a workout because I don't feel like it or I feel tired.

4) It is not OK to skip a workout because I forgot my iPhone arm strap (almost guilty a few times!)

5) It is OK to cut myself some slack if I miss a workout because work got busy, there were things to get done at home, or there is some scheduled "family time" that I don't want to miss

6) Just getting in a workout of any type is better than getting in no workout at all

7) Whenever the workout schedule gets out of whack, at least keep the nutrition schedule in line

I eventually ended up sick Sunday and Monday this week, so I took two full days off. And my diet was not the greatest. But alas, each new day is another chance to get it right, so today I'll do better. There isn't a better way to do it that I know of.

As I come up with more rules I'll post them in brief posts, and if there are any that YOU have, please leave them in the comments section!

New Balance MT110 Shoe Review

2012-12-08T11:10:00.000-06:00

New Balance MT110 - titanium color scheme

I've been running in the New Balance MT20 for over a year now, and they have served me well. I've never run a lot on trails, but when I have, I've run solely in the MT20s. As trail running has become more a part of what I love to do, I've found the MT20s to be a great step forward, but somewhat lacking in one major area.
NOTE: Go HERE to see how my foot shape affects my shoe reviews

I've now run Squaw Creek MTB trail in Marion, IA about a half dozen times. Each time I have gotten a little lost, and each time has been at a point in my training where my legs are a little beat up. As I get more tired, my feet don't come off the ground as much, which means I am constantly stepping on rocks and exposed tree roots. In the MT20's, my forefoot has taken a beating. The MT20 has a nice Vibram outsole that still remains flexible. This doesn't protect the foot from stiffer (i.e. rocks and tree roots) objects it impacts.

The fit of the MT20 was great, so as I researched trail shoes, I kept coming back to the Minimus line. The MT00 is worthless. What the <expletive> is a trail shoe worth if you can only run on crushed limestone? The 4 oz wonder offers no protection and is pretty much wrapping your foot in expensive paper. I've only tried them on in a store, and although they look really cool, I can take my road shoes out on the trails the MT00 is designed to handle

So I was was left with the MT1010 or the MT110. The MT1010 is another very expensive option (the MT00 started at $110, as well), and the MT110 have a good reputation, nice reviews (like this, this, and this) and most importantly, protection from the technical aspect of trail running, a rock plate.

Stats
Weight: 7.75 oz
Heel toe drop - 4mm (18mm heel, 14 mm toe)
Rock plate in forefoot
Narrow heel/wide toe box

Likes

I've long been a fan of the Minimus line. Although New Balance takes the "minimal" part to its exploitative limits (i.e. the 00 line, which was a critical flop, don't let anyone fool you), the last they have used has been perfect for my foot. For the most part.

The MT110 fits my foot great, but I get the feeling it would fit a wider range of feet than the other minimus shoes. I feel like it is narrow in the heel, but not too narrow. The ergonomically shaped forefoot gives your foot room to splay when impacting the ground, and my Morton's neuroma doesn't bother me as much in these shoes.

The tread is nice and grippy in any conditions (I've run in bone dry, wet, and soaking wet conditions). And the rock plate performs well. It gets lots of use where I use this shoe, and so far so good. The rock plate only appears to be in the forefoot, so there is plenty of motivation to keep your stride under control and land on the midfoot.

Rock plate - only present in the forefoot. Nicely lugged, provides great traction.

The rock plate does make the forefoot a lot stiffer than many purists would like, I'm sure. But the way I use the MT110 it works out great. How you could provide the requisite protection and not be stiff is maybe the holy grail of trail shoes. The MT110 does not have the answers.

Most of all, I like running in the shoe. I look forward to trail runs in it because it is comfortable, performs exactly what you want it to (on the trails). I have not taken them for a run on the roads, but walking around in them did not feel awkward or off balance. Definitely did not feel like walking in baseball cleats like I though they would.

The other thing I liked - price tag. I know the MT1010 has more technical features, but when you get down to it, everything you need in a trail shoe is in the MT110. What's not to love? Protection - check. Low heel-toe drop - check. Lightweight - check. Awesome price ($62 at www.runningwarehouse.com when I purchased them) - check.

Dislikes

The lugs provide great traction but can get packed with material that "clumps" easily, like damp dirt or sand

There is only one complaint - the tread pattern, although grippy and helpful MOST OF THE TIME, does a "good" job of picking up anything that can get packed (like slightly moist dirt or sand) together and holding it between the lugs. On one trail run a few hours after a light rain, the mud/dirt got so packed that I lost traction on the easiest terrain because the dirt was effectively turning the bottom of the shoe into a flat surface instead of the nice, lugged outsole it was supposed to be. Yes, I bit it a few times turning corners. This was a one-run problem, but one I can see repeating itself. It was not a deal breaker with me - in mud it held up well, and when it is dry it does well again. So I don't perceive this to be a major problem, but one that is worth pointing out.

Summary

I really like the MT110. It is my go to trail running shoe when I hit technical trails with a lot of roots and rocks. I will still go to the MT20 on less technical trails. I give the MT110 a solid 8.5 out of 10. 1 point off for the lugs getting clogged up with dirt and sand, and another half-point for being a little on the stiff side, even with the rock plate. But an "8" is extremely solid, so this is slightly better than that.

I do recommend this shoe for trail runners of all levels. Although it provides less cushion, I posit that when running on trails you don't need that type of protection, even beginners could get used to running in a shoe like this.

New Balance MT110 - my trail running shoe of choice!

Click HERE for more shoe reviews

Winter Base - Gotta Start Somewhere

2012-11-23T21:19:00.000-06:00

After the disaster that was the IMT Des Moines Marathon, it was back to the drawing board for the rest of the year. Plotting out my racing for 2013, and planning a few triathlons in addition to my normal road racing, a little more resolve began to surface. But to get there, it's going to take a little winter base training. Here is how I plan to do it.

I've been able to avoid overtraining since the middle of the summer (when my daughter was born) mostly through triathlon training. Still suffering from a nasty case of plantar fasciitis at the time (which is much better but not completely gone), I had to find a way to get in some hours of training without beating my feet up further. Hitting the bike was a natural, and a great way to break up what can be a rough existence of training, working, and a colicky baby.

Now that my season is over, I am back to where I was about March or April of this year in terms of fitness. Which is a great start. I can easily crank up my pace a bit when I want to, do some solid tempo work, and log a nice, easy 6-8 miler without much trouble.

From here, it is just a matter of staying smart, getting in those 4 milers during the week, working them up a mile or two every few weeks, until January where I hope to be hitting 2-3 6 mile runs during the week.

The long run will stay on the 1X1X1 cycle I started during the fall. That is one week long, one week "off" (which is about 8-10 miles), and one week back "on". So my long run this weekend will be about 8, topping out at an ideal 12-14 by January.

Time in the saddle should run from 35 minutes (which all I have time for over my lunch hour if I want to shower) a few times during the week with an hour ride on the weekend. Once those weekly rides move to the morning before work (whcich should happen before Christmas) they should get up to 45 minutes. And the weekend ride will get somewhere in the 90 minute to two hour range. We'll see on that front.

Essentially, if I can start with the same aerobic base in the spring that I finished this year with (which should not be hard), well, I better not get ahead of myself. BUt hopefully a good winter of logging lots of solid quality, aerobic miles and hours will make a difference.

Merrell Road Glove Review

2012-11-14T06:47:00.000-06:00

Barefoot running is a fad. There. I said it. The sole of the human foot was not designed to run over broken glass or over jagged rocks. Which is why so many "barefoot runners" are obsessed with the funniest misnomer in running shoes today - "barefoot running shoes".
Have to lead with the hook. "Barefoot" running isn't the best idea, even though lots of people do it. But the princples that it is based on make a lot sense. The human foot, not designed to run over broken glass or other sharp objects, is designed to run without: arch supports, motion control footbeds, or whatever the heck this monster is supposed to do.

Since the inception of this blog, one of my main goals has been to document my journey from aforementioned overbuilt shoes to lower built, lighter weight shoes that actually let your foot do the work.

This wasn't what I was looking for when I bought my pair of Merrell's. I had a $20 off coupon to Dick's Sporting Goods, wanted decent shoes to walk around San Francisco in on vacation, read a ton of reviews online, and thought this running shoe might be a good one. Strange reason to buy running shoes, but 1) my Achilles needs some help getting used to flat (i.e. not "sloped" shoes) shoes since I want to run in them and 2) Merrell builds great shoes and their "barefoot" line has some fairly solid thinking behind it. My thinking was that walking around in these would be a good step forward out of the sloped shoes I am used to wearing (even at work).

Stats:

6.9 oz
Zero drop
4mm of midsole EVA cushion

How I Used the Shoe

I've used these shoes for two things 1) A training aid during the warm up and cool down portions of runs and 2) A casual shoe I wear when I am out and about.

For the training runs, I started out with 10 minutes at the beginning of my run, and after a few weeks I added a 10 minute cooldown. I'm to the point now where I can run 40 minutes in them with no problem. THe next step is to add 5 minutes to one more run during the week, and then up to 10, and then 20, you get the idea.

This shoe will never be my everday high mileage trainer. My legs and feet are just not conditioned to the point where they can do that in these shoes yet. I will still run everything over 45 minutes in neutral cushioned trainers or racing flats, but these shoes will be an important part of my training regimen during the week.

I can tell a difference in my calves after wearing these. My step in ALL Of my running shoes is lighter and more explosive off the ground. My calves feel like they did something even when I wear cushioned trainers, which means I must be running further out from my heel towards the midfoot or forefoot. I'm not sure if I qualify as a 100% midfoot runner yet, but there is at least progress.

The yellow portion is a very soft foam - lots of use of this shoe and no real breakdown yet. The dirty garage floor really helps you see it.

Likes

I really like this shoe. It fits my foot great, I wear it everywhere because there is no cushion to wear out (OK, besides the non-existent midsole), and for a shoe that isn't super flexible and is actually kind of stiff for its intended use, it flexes with my foot just the way I would want it to. I have never worn it trail running (REAL trail running), it has pretty good grip and really feels like it should weigh more than it does. I wore it hiking and walking for long stretches on a recent trip and held up great. Except for the smell (more on that later), this shoe works great for everything.

My foot runs narrow at the heel out to a wide forefoot, and the Road Glove fit my foot great. My forefoot has tons of room and my toes can pretty much wiggle around. This way my feet can splay out during contact with the ground.

I also have a terrible neuroma in my right foot, and this doesn't bother me at all when I wear these shoes. Must have something to do with the fact my forefoot has plenty of room.

The interior of the shoe is very comfortable and feels like it has a lot of material in it, even though it is lightweight. The shoe just feels like it has so much more to it than 6.9 oz. allows. The shoe is designed to be worn sockless, something I have not done yet.

The shoes are just OK looking, maybe a little on the ugly end of the continuum , but more importantly they function great and I enjoy wearing them. As I've said, they are my go to shoe when I am running (pun intended) to the grocery store or out doing anything causal. Add that these are machine washable (I know, right!?) and we have a winner! No, I have not run mine through our brand new washer and dryer, but I could!

Dislikes

Remember my comment about the smell? Your feet will get hot in these shoes after too long. When I was wearing these as my everyday shoe on vacation, I would be in them quite a long time, walking around or driving between vineyards (would have loved to have gone for a run when we were in Napa/Calistoga). After day one, the shoes already smelled. And this was without the help out hot weather or really sweaty feet. Once temps did rise to, say, 60 degrees, my feet started to get really hot. But the shoes still smell a little, and I'm not 100% sold that the anti-smell fabric is very effective

I have this same problem when I wear them now, even casually. I am not further than a 4-mile run in them, so running it is hard for me to say (not sure I would run much further than 4 miles in a shoe with this little protecton), but I've been wearing them out for a few hours at a time, and I am careful to only do that when I know it will be kind of cold out. I know my feet will get hot.

The Vibram outsole shoes little degradation and actually stll has the little "checkered" designs on the green nubs. A decent number of miles and no noticeable wear and tear on the outsole.

This is not a deal breaker for me. And I could wear them without socks, which would probably help, but I have not taken that step yet.

Summary

The outsole is pretty durable, the shoes have over 50 miles of running and many times that in walking in them and the grade of the tread looks brand new. I have a feeling this shoe will last a very long time. There is no real cushioning in the shoe to break down (some might even look forward to the day the EVA in the midsole degrades) so prolonged use isn't a problem as long as the tread is in decent shape. I expect to put a lot of miles in these shoes, especially as the amount of time I spend running in them increases.

If you are in the market for a bare bones, extreme minimalist shoe, this is your shoe. Although your feet might get a little hot, the other features of the shoe more than make up for it.

SCORING

Half point off for being kind of ugly (yes, I do care), one point off for being a little warm, and we have a 8.5 out of 10 score for this shoe.

Click here for more shoe reviews

Perfectly Imperfect

2012-11-09T06:15:00.002-06:00

Some people are planners, and some people are doers. And some people can mix the two, maybe 60/40 one way or the other. When I first began running, I tried to be 100/100. I wanted to not only have the perfect plan, but to execute it perfectly as well.

If something at work or with friends or family got in the way of my perfect plan, my nerves would be shot the entire day. The fitness I thought I was losing crushed me. If I couldn't run my 8 mile tempo workout, I didn't workout. My plan was 8 miles. It wasn't 6 miles, or whatever else I had time for.

Over the first two years, running was a way for me to get better, move beyond the problems I had created for myself in the preceding years. As time marched on, those problems became more distant. Life sprung up new again. Pretty soon, things felt different. I didn't need running as a crutch to feel good about myself anymore. I could simply feel good about myself because I knew I was making every effort in all of the other parts of my life.

By the obsession with perfection stuck with me. Eventually, I begain skippning workouts because I didn't have time. Then I began skipping workouts because I wasn't fit enough. Eventually, even though I was still very fit and in very good shape (my PR in the marathon was only two years ago), my inability to stick to my perfect plan caused me to simply stop and start over again. I had come a long way, but regressed so far that my entire mindset had to reset.

This blog began one year ago yesterday. So happy belated birthday! And one year later, I feel like I finally have that new mindset.

Life never gets any less easier. Time becomes the enemy. Free time is a matter of what you can give up. You can't cut out much. You can't cut out time with your kids (ok, you shouldn't - you know who you are), work, family occassions, etc. I moved on to a few other things. Like television. We cut the cable a few months ago and haven't missed it yet (except when my wife can't get reception to watch The Voice).

With that time, I've started doing some basic things. Like spending more time preparing for the next morning, a huge time saver, and maybe more importantly stress reliever. There is something about getting out of bed and not having to rush around.

And the little time I do have when I'm not taking care of an obligation I spend getting more fit and planning how I will get more fit. I'm still putting together the training plans - I need to have some direction - but the plan allows for a time crunch. And as my wife and I get more efficient in caring for our daughter, more time will open up in the morning, which will resolve most of the time constraints I deal with now and allow more time in the evening with my family.

It isn't perfect. I would rather get 45 minutes to an hour on the bike, but I only have time for 30 minutes if I do it over my lunch. I wish I could go out and crannk out 8 miles running, but my legs just aren't ready for it yet. Lifting weights is not my favorite activity, so if I am going to do it I want to go hard. But I haven't lifted in a while, and time needs to be invested in reestablishing a base.

On the flipside, there is a feeling of more accountability. Only working as hard as my body is able to go means that, if I don't put in the work, I can't work as hard. So although I have some restraint, there isn't that feeling of "oh well, I'll do it tomorrow".

So I'll focus on the one thing I do have control over - establishing the habit (Leo over at Zenhabits has a really great post about this same idea) of doing the activity I planned to do. I wanted to lift for 60 minutes last night, but only had time for 45. I want to run for an hour tonight, but need to limit it to 40 minutes so my legs have time to continue to rebuild.

So whatever I do now, I attack it from where I am currently at. Not where I had planned to be. I had planned on qualifying for Boston by now. But I'm not going to go out and run 7:15/mile just because I want to be there. My body is ready for 8:00/mile (I know, way off). So that is what I run. I had planned on being able ot run two 60 minute and one 90 minute run this week, but my body was not ready. So I dialed it back considerably. I won't even come close.

And when March rolls around and my base training phase is over, I'll attack spring racing from wherever I am then. Which I hope is a really good spot.

It remains to be seen if this new approach will work. And sticking to deadlines and making every effort to do the work if my body is ready for it is crucial. Cross your fingers.

The Un-Taper, or, Thank God I can Run Again

2012-11-06T06:41:00.002-06:00

Marathon build up is always an exciting time. A lot of miles and hours of training logged, a pair of shoes or two retired, and the satisfaction of working hard towards a goal (even when it doesn't work out the way you want). The last few years, though, it has been a bit of a sad time for me.

I was excited as my training outlook changed, moving away from grinding out two marathons a years, which took a lot of training and is a lot for me, to doing more racing, which was the whole reason for starting to run again in the first place.

So the past two years, as the taper period begins and my training volume decreases, regret and dissatisfaction set in. This year I had a little 4-month old to bounce around to keep my mind occupied, but in the past it hadn't been so. Moodiness (more so than usual), trouble sleeping, loss of energy, and more than anything, complete and utter lack of motivation are par for the course during the taper and the few weeks following the race.

This year has been much the same. Although it has been different in one regard - I've actually started to look forward to running again. In the past three weeks (marathon week and the two weeks following), I've spent about every waking second I'm not at work or taking care of my daughter on my computer punching through Excel spreadsheets, plotting my training volume.

And better yet, my wife and I have discussed planning our weekly activities so that we each get the time to do what we want (i.e. I can run at night X nights, but have to stay home and watch a movie with her Y night, or I vacuum the stairs and she cleans the bathroom Z night). Communication is always key, but with a little one rolling over every five seconds and two parents working full time, the only way to get things in is to make sure expectations are out there. Also, I'm lucky that my wife actually WANTS me to get out and run or bike or whatever (most of the time). She doesn't say it, but she can probably tell I have mor energy and am in a better mood when I do.

So I've called the last three weeks the Un-Taper, the time where I dial the training back up. Officially, this is week 3. My only goal this week is to get the routine going again. No focus on time or mileage or intensity, just doing the requisite activity at the requisite time, nothing else. Just stick to the schedule.

Last night I lifted weights for 30 minutes at 8 pm. Which is late for me. But it was what worked for last night based on the schedule my wife and discussed. Today I will hit the exercise bike at the gym over lunch - no predicated workout or time requirement - and on and on.

It feels good to be back. There is something about feeling like an athlete, even though I barely fit the profile. But that doesn't matter. Running, or anything other fitness related activity, is all about taking a positive step. Making yourself better. So I'm making myself better. It really does feel good to be back.

IMT Des Moines Marathon Race Recap

2012-10-31T20:38:00.001-05:00

In April this year, I began planning my racing for the year. I had made the decision in Fall 2011 to run more shorter, faster races, but I just couldn't shake my need to run a marathon. For some reason, there is no escaping it. I love going long.

But somewhere, things fell apart. My speed was decent, but I just lost all desire to run further than 6 miles. As recently as 2010, I looked forward to every long run. It was my time to get out and experience things. There was a point where my long runs actually were 26 miles. And I loved it. Sure, it hurt and I was in rough shape the rest of the day. But I was younger (mid-20's) and could lay around for a Saturday afternoon recovering.

Fast forward to 2011 and 2012. Married. Bought a house. Had a kid. Got promoted. And it isn't like anything gets easier as you get older.

The long run, once an escape from the real world and three hours to get out and feel free, became a chore. I started working on Saturdays, too, and pretty soon I was running for three hours and then going into work. Effectively shortening the weekend to one day.

Fast forward again, to a few Sundays ago. After almost an entire week off, I picked back up running, glad to feel my legs moving underneath me again. Although it was obvious something was lost, I was confident I had done all I could to finish the race. One smart week of just logging a few miles.

Race day came slowly. Waiting all week, knowing that any hard effort would work against me, but that I needed some quality runs to put the spring back in my legs, was as hard as it had been in any previous marathon week.

I woke up Thursday with a massive headache. An extra shot of coffee did nothing to help, and Friday the headache got worse. Opening my medicine cabinet Friday night, I noticed my bottle of prednisone (which is oh so much fun) still had the same number of tablets it contained on Wednesday night. If you've never been on it before (I hope you haven't), prednisone is a drug that requires a taper to come off of. I had not been on it very long, but it opened the door in my mind. Maybe I had screwed up. Royally.

The headaches gradually scaled back in severity, but Saturday night was another bout with a massive headache. We visited some of my wife's family (who have been gracious hosts to me in 5 of my 9 marathons attempts) and had a fun time. My 3-year old niece and I have lots of fun, and my brand new 6-month old niece had a conversation with my 4 month old daughter. Wish I had video of that! I was able to take my mind off of my headaches, bronchitis, and the fact that I may not have been in stellar shape to race a marathon.

Race day came quickly after what was probably my best night of sleep before big race. My wife was staying back to get our daughter ready for the finish line, so I drove to downtown DSM myself. Downtown DSM is familiar to me, and parking has never been an issue. I arrive at least an hour early to all of my races to acclimate, and I pulled in roughly 70 minutes before gun time, allowing time to hit the port o potties three times prior to the gun. I was ready as I was going to be.

Miles 1-3
I never warm up before a marathon. This year was no different, and the fact I was slightly (OK, more than slightly) undertrained meant I needed to have every last grain of energy in my being at my disposal. The first few miles are also a great time to come out guns blazing and rock an awesome split, dooming you to at least a few miles of "death marching" at the end.

It was problem I wouldn't have. I had trouble even getting to a 9 minute mile. In my mind, I told myself that I was just sticking to my goal paces, which technically I was. In my heart, I knew that it should be really hard to hold back to run the split.

Mile 2 went by in a blur, and mile 3 was the entrance to the rolling hills that take you through the first 7-8 miles.

Miles 4-8
The DSM Marathon course has some notoriously rolling hills through these miles. After my first crash burn, I learned quickly to dial it back and and not get too aggressive. The 2012 version was no different. My goal had been to crank it up to 8:20-8:30 miles in these, a pace that should have been very easy for me. I also kept a close eye on my heart rate. Anything in the high 130s or low 140s is OK in the early stages of a marathon for me, and I did my best to recover on evrey downhill. Heart rate is more important than splits to me, and by the time I crossed the last hard hill at mile 7, my average pace, which should have been in the high 8:20s, was in the 8:40s.

My legs also were burning. During the last few weeks of hard training, I had a few 7 or 8 mile runs that felt like simple, easy jogs. I could have gone several miles more easily. My average pace on those was faster than where I sitting at the same point on race day. My calves weren't seized up, but they felt crampy, and my quads, which were as strong as they had been after months of triathlon training, just did not want to respond.

By mile 8, I knew my goose was cooked. There is a section of the course that loops around a nice little neighborhood and that is like a large roundabout. Going into the turn, my legs started to get the stiff, "peg leg wobble" that usually accompanies the last 2-3 miles of a 20 mile run. By the time I came out and passed the 8-mile marker, it became evident that no longer was I running for a goal time. I was running to simply see how much longer I could keep going.

Mile 9-18
The next several miles were uneventful if only because my legs continued to burn painfully and my mind continued to wax back and forth about whether or not I would see my first DNF. Thoughts of what I should have done differently ran through my mind, and pace checks on my Garmin became less frequent. Just running was all that mattered. A few minutes at a quicker pace, only to be accompanied by the ever present burning and crampy pain in my legs every step after were all I could to delay the inevitable death march.

At the halfway, I was somewhat picked up by the fact my average pace had improved. Concurrently, disheartening thoughts of the looming miles ahead brought me back to earth, and a brief chat with a 60+ year old "fun runner" who left me in his dust did little to help.

Around miles 16 and 17, the course evolves into my favorite section, running/cycling trails that are nice and flat (and fast). It was here in 2012 I picked my pace up and finished my best race, running an almost 7 minute negative split in the second half of the race.

It was not meant to be. By mile 17, I was struggling to keep it below 9 minute miles, and mile 18 saw the end of my race. At mile 18, The wheels came off, and the death march began.

Miles 18-26.2
Somedays you show up for race day, and things just have not gone right leading up to that day. You do the best you can with what little control you may have, and things still just don't go your way.

Now, when this happens, you have two options: 1) Hang it up and wait for a better day, or 2) Sack up and do it. I've had rough patches in races before. I've burned out fast and not been able to finish. And in those cases, I've always sucked it up and just pushed through it. This race was completely different. Things just did not go great from the start. The thought of dropping out crossed my mind several times, even after only 8 miles.

I've trained harder for races, put in more time and miles. And run faster (much much much faster). But I am proud of my race. Even when the wheels came off, even when it was all I could do to shuffle. Towards the last few miles, walking was tough. I've never struggled like that before. I ran a 3:45 marathon last fall with less training and less struggle towards the end.

I chalk the terrible day up to just not having it on race day. From being sick, to not getting in the high mileage I normally do, to having a baby and a life outside of running.

I've just have to get better at balancing my training in my life. A common theme for most runners/athletes. Not that I feel like I slacked in my training. But the whole point of doing anything, endurance sports included, is to get better. To take the journey of making yourself better than you were.

The following Monday I emailed my wife - marathon #10 is coming up next year and I want to do it right. Set a PR. And get in the training that will get me there. So we've agreed to a plan so that she can get the time she needs, and I can get in my training.

So, on to the next race. And base training.

Marathon - the Day After

2012-10-22T20:21:00.001-05:00

As I work up the race report for the IMT Des Moines Marathon, a video for your pleasure. For anyone who has run a marathon, you know what this plays homage to. Enjoy.

Bronchitis and Running

2012-10-13T20:21:00.005-05:00

Last Saturday, I had a 14 mile run that went fantastic. The cool fall air was the perfect temperature to keep me from freezing out or overheating. As I finished on the jogging trail by house and slowed to a walk, my chest tightened a bit, and a deep, phlegmy cough resonated out of my lungs. Uh oh.
The following day, I sat up in bed and felt tired. My daughter had slept well, but woke several times in the night, so I naturally attributed my sluggishness to a lack of sleep. I dragged on throughout the day, and when I crashed later that night, I said a few prayers thanking the good Lord for Columbus Day (I'm a banker, so I get that day off!).

Another day, another day of feeling tired. By Tuesday, my cough had become extremely common. And by Wednesday I was in the doctors office, being diagnosed with viral bronchitis. Most likely caused by having a cold, running despite said cold, and breathing in dry, cool air that helped that cold cause inflammation in my lungs. Yea!

From WebMD

My appointment with the doctor was interesting for a few reasons. One of my frustrations with the office my wife and I use is that you spend more time in the waiting room than actually seeing your doctor. They rush in, ask you a few questions - "OK, it must be this" - and they run out of the room. Armed with this prior knowledge, I knew I was going to have to rapid fire a few symptoms and explain, with emphasis:

"I am running a marathon in 10 days, can you help me get healthy enough to run it?"

This stopped my doctor in her tracks. She (yes, girls, you can be a doctor!!! Or anything else you want to be for that matter) had just finished telling me that the best treatment is to be smart and let it run its course. It is viral, after all. But my question prompted a much different response. She stopped dead in her tracks, looked at me, and related a story about her niece, who is a regular in Hopkinton, MA (starting line of the Boston Marathon). "Oh, I bet you wouldn't like not running for 3 or 4 weeks. I'm going to prescribe something for you."

Enter prednisone.

US National Library of Medicine - Prednisone

This stuff was awesome for the first day. If I would have been able to spend any time on it, I could have rearragned me entire office, maybe the entire bank branch I work in, and solved the federal budget. THe stuff really does feel like the pill from "Limitless". It is that "good".

I went home and wondered if I should have driven. Prednisone does have a nice kick, but I actually didn't like it. Heart felt like it was in the hurry up offense, my brain clicked off a few trillion thoughts and ideas per second, and I was wired.

Luckily, that was only three days on a higher dosage. Since this stuff is so strong, a taper (I know, right! I am in my marathon taper, I am tapering off of hard drugs! Who knew!) method is used to ween you off the stuff. So luckily I am in the taper zone, and the dosage and getting lower. So the side effects aren't nearly as strong.

Prednisone is a steroid, but not a performance enhancing one. Like the thought didn't cross my mind. But after hours of reading message boards, I never really found anyone who said anything but "it made me feel like I could run through a brick wall." This is true. But no one had any stories of race day performance while taking the drug. I'm actually a little worried that it might have the opoosite effect.

But it is better to make it to the starting line healthy than not at all, so I am following doctors orders. She did tell me to "dial it back to no more than 6 miles" so I only ran 7 today. OK, maybe not following exactly.

I'm also on albuterol, which I've been prescribed twice in the last three years. I hate the stuff, and I hate inhalers, because invincible 30 something weekend warriors don't use them. But I'll be on that for a few weeks.

I'll report back on how everything goes. Here is a brief timeline of my illness in case YOU are sick and wondering if you could be ready in time:

19 days out - a little cough and few other symptoms (think GI) that tell me I am almost sick
17 days out - Nasty head cold, have to rely on energy drinks to finish the afternoon and the evenings run
13 days out - Had a schedule "off/easy day" and chose the off day. I knew I was sick right there
11 days out - Miss work, go to doctor - get hard drugs
9 days out - Finally get to run again. Still have a chest cold, but can take a deep breath with ease. Could not do that even one day ago (have been on prednisone for two full days, this was day three)
8 days out (today, Saturday) - still a chest cough, but feel pretty good. 7 mile run had no complications for the evening, but the terrible bottle of wine I opened (think "notes of burnt toast") didn't help

I'll report back on how this shakes out, but I have hope. You can't lose that much fitness in less than a week, and my workouts since I could run have all been good. Hate to say it, but glad I ran through some illness the previous week.

Taper Madness

2012-10-08T21:10:00.000-05:00

"Oh, that's right, no more speed work. And I'm only running 4 miles today. Fun!"

This is it. The hay is in the barn. The work has been done. Taper time is every runner's least favorite time. After months of logging miles, carefully tracking every hard effort and squeezing the most out of every mile, there is no more good to be done.

Prior to my first marathon, I thought the taper would be good. A time to redirect energy, recover mentally, and avoid some of the burn out starting to set in. Couldn't have been further off. There are only two words that sum up the taper, in its entirety:
IT SUCKS

The body needs the time to recover. The mind needs a break form constantly obsessing over what splits are necessary for the evenings workout. But I still hate it.

October 21 will mark the start of my ninth marathon taper. And I guarantee this - I will have a cold on either Tuesday or Wednesday of the week for the ninth time during my ninth taper. Also, at some point I will stop caring about the race. I'll put this on Wednesday or Thursday of the week before (probably right after I get over my cold). Sometimes it happens two weeks before the race.

One week before the race I will be tempted to see how fast I can run (probably the weekend prior), and last but not least, I will get really hungry. Really, really hungry. My lithe 163 lb frame will weigh in around 165-166 lbs come race day.

Why does the taper cause this? Frankly, spending all year putting the body through its paces sets a base level. The body sets its point of homeostasis at "slightly fatigued". During the taper, the body should not be fatigued. So it is not at the point of homeostasis it had been in for months. The result? Sick. Pissed off. And now I don't even have the option of taking off and getting out of the house - my four-month old baby girl needs some daddy time!

How to cope:

1) Netflix - Enough said. Doctor Who reruns galore. I'm sure some 80's movies will get mixed in there at some point.

2) Cook, a lot - I enjoy cooking ("Enjoy" is different than "am good at"), and with a few extra nights (and energy) to throw into it per week for two weeks. I see risotto in my future.

3) Apologize in advance to my wife - it is a given that I will not appreciate my wife for some stupid reason at one point, even knowing it is coming. Something stupid will be said. So A, I am sorry!

4) Enjoy the hell out of the running I do get to do. Triathlon training did space out my running, so the six days per week of running I normally do in a marathon build up had been three (until recently). I will miss additional cross training. Something about blasting a good hard workout every single day of the week I will miss.

Taper Day 1 - sick. So were my two girls. Luckily, my wife and I are bankers and today is Columbus Day. And Grandma is in town tomorrow, so our little one gets one more day at home. So a rough start, but back at it for 8 miles tomorrow night. Can't wait.

Getting My Reputation Back

2012-10-07T17:09:00.000-05:00

It wasn't that long ago, but there was a time when I was a 240 lb. behemoth, marching the grounds of Iowa State University. At one point, that 240 lb. gorilla was a 225 lb. dude who was really into fitness and getting big and strong.

Fast forward two years, and that 240 lb. gorilla was a 180 lb. born again runner, blazing trails on the sidewalks of the Westside of Cedar Rapids, IA. That 180 lb. runner was a man with a diet and attitude that did not closely resemble anything from the days of the 240 pounder.

It was at this point I received what I considered to be a bad rap. Part of ballooning to 240 lbs. was my lack of control on snacking. My eyes would seemingly roll back into my head and I would become a mindless predator when faced with a bag of Doritos. Picture a Great White ripping into its prey, mindlessly consuming all it could fit into its gullet.

Planning to combat this, I could no longer just simply snack. All snacking had to be pre-portioned and at a scheduled time. This typically involved some disgusting protein bars that were just palatable (they were a type that was low in saturated fat, a major problem with protein supplements). I mean, these things toed the edge of being inedible. Which is why I never gorged myself on them.

All meals were planned a week in advance, and all consisted of what most would consider a very healthy array of options - light cuts of lunch meat (loaded in sodium, I'm sure), natural peanut butter (loaded with palm oil), whole grain bread (pumped up with HFCS - high fructose corn syrup), and many other "health foods" that have become a part of the American diet. An improvement for sure, but low hanging fruit at best.

I began a new job within a few months of my journey down the healthier path, and my new co-workers never knew me as the overweight zeppelin I used to be. All they knew was that my afternoon snack was a bag of carrots and I didn't partake in the Friday boxes of doughnuts, bagels, or breakfast pizza.

So I was labelled a health nut. A running-crazed, black-belt calorie counter. When I would have lunch appointments with co-workers, they would order, then comment, "You'll probably order something healthy." Although it was meant to lightly poke fun, it never sat right with me. Shouldn't I be pointing out THEIR bad eating habits? Only years later did I figure out that people lash out at the things that point out their deficiencies. Although ordering the turkey reuben didn't seem like much of an extreme.

Within a few months of starting this new, healthy life, I also tried out vegetarianism for the first time. Which did not help my case (I've since converted back to vegetarianism Back to Vegetarianism). That is something you can only keep under your hat for so long.

What is easy to forget is that over the six and a half years since I strapped the running shoes back on, I've fallen off the wagon, and hard, numerous times. My diet fell completely out of whack for what is probably a solid third of that time combined. My exercise regimen, too. Keeping that fanatic-like, laser beam focus on those kind of goals gets hard.

It is easy to be really hard on yourself when you do fall of that wagon, eating terribly and reverting back to old, bad habits. But with time to provide perspective, it is only natural. Identifying all of the cues that trigger those bad habits is hard. In the past 12 months I've slowly moved back to a more healthful lifestyle. But those cues are still out there, and addressing them as they come up (don't believe me? check out Changing Habits Beats Relying on Willpower). And happily, I've slimmed back down below 165 lbs.

Life doesn't get any easier, either, as you get older. Job responsibilities pile up, family obligations become family commitments, you get married and have to, heaven forbid, do what your spouse wants to do from time to time. Sure, those are almost entirely good things. But they do distract from focusing on your health if don't already have that automatic drive to eat healthy all of the time, which is hard in a Western society.

EDIT 1/7/2018* - If mental health obstacles get in the way, a resource like BetterHelp could help.

Back in the spring/summer I made the decision to work my way back to vegetarianism. But with a plan, which I did not have last time. Although my goal was never to get that "bad" rap back, now it doesn't seem like the scarlet letter it once was. Now it isn't something that just makes me different.

Had last "short" long run yesterday - was a huge confidence builder. Which is the goal during the taper period. 14.5 miles in just a hair over 2 hours (2:00:42). Which is good for me (8:19 per mile). Some of the fitness that has carried over from triathlon training I attribute to my newfound dedication to nutrition.

* I received no compensation from BetterHelp and also have never used their services. If you are in need of help due to mental illness, please do seek out some help. The little bit of background research I've done on BetterHelp tells me they are a reputable service. With any service, please do your own due diligence before investing your time and money.

Is The 20-Mile Long Run Really Important?

2012-10-01T22:00:00.000-05:00

Is a 20-mile long run really the answer?

Did someone miss their long runs on the weekends?

Having a new baby in my life has been awesome. Little HG is incredible. Life was pretty good before, but now it is great. But as any parent who has tried to combine training and learning the ropes of being a first time parent knows, it's tough. And if you have not been consistent enough with your training leading up to that, it is even harder.

That is where I was. My longest long run was 12 miles before she was born. And my other training had been inconsistent at best. When I came back and ran Bix 7 in July, I was realistic with my effort and ran what I would normally consider a disaster for me. But it was where my fitness was at the time. I actually felt proud of the race though. I ran the race that I had that day, and it was strangely motivating to be in tune with my body that way. Which is a departure from my usual go for broke for style. Which has cost me many a good marathon times.

Coming out of Bix, I got back on my training. It was about this time I began training for a triathlon (there's another post in itself). Each run got a little better. Overtraining became less of a concern, and my body felt less beat up. And my pace during each run got better.

To train for the triathlon, there just was not room to mash in a long run of any substance. There was no way hit the bike or pool hard if I was spending one or two weeks recovering from a 20-mile death march. So each run became a trial to see if I could marathon pace for at least a few miles. And then a week out of the triathlon, I took a shot at a longer marathon pace run. 8 miles later, and my confidence soared. I hit goal pace, my heart rate remained steady, and I finished my run with plenty in the tank. In the few weeks since, my endurance, and confidence, has just gotten stronger.

On that note, I made the decision to not force my long runs. I was ready to run 16 miles at a slower pace than I would like. By doing a harder, "shorter" run (8 miles at goal pace) 36 hours prior, the hypothesis was than my glycogen would be closer to "E" than usual. And that would feed the training effect of the relatively shorter long run.

My pacing strategy for the Des Moines Marathon, as of today, is to start slow - my first mile is almost always one full minute below goal pace - and just hold pace 30 seconds above goal pace through the early miles (the race profile is very hilly through the first 7 miles and flattens out from there). Work each mile down a few seconds per mile and floor it at the halfway point. The idea is run the first half around 8:30/mile, and the second half at 8:00/mile. Dramatically different races. But when you run 26.2, that is the way it works. I've run races where it felt like there were three, four or five courses within the course.

That means my longest run going into the marathon will be 16 miles. I'm an experienced marathoner. I've attempted every pacing strategy from even to negative splits, sticking with pace groups, and starting REALLY REALLY slow, and have been at many places on the continuum of fitness. And I think that I may be more prepared for the marathon now than I have been with 24 and 26 mile long runs.

For one, I am not as dog tired despite the fact I am logging the same amount of time training at high intensity. A typical week from May to June, and then July to now, has averaged from four, to five, to now six or even eight hours of training at high intensity. And my energy, which is normally very low around this point in my training, is higher than ever. And that is with two hours less sleep per night taking care of a newborn. And an ultra busy work schedule (whose isn't though).

So is a 20-mile long run necessary? Probably not. But we will find out. I think I am pretty fit. I think I can go out and run close to a PR (not even going to try to get down to 3:35 - which it would take to PR).

So this week, three runs all over 10 miles with "back-to-back" 12-milers Thursday night and early Saturday morning. I know it is really back -to-back, but Thursday will be around race pace (8:15-8:00) and Saturday will be as hard as I can get with 36 hours recovery.

And then - taper time.

Finally, another post

2012-10-01T21:00:00.000-05:00

It has been an eventful last few months here! My last post preceded my wife and I having our first child, a little girl. We couldn't be happier, of course, and she is beautiful and happy. And loves to smile.

Running hasn't gone away, and I'm proud to report and few semi-victories over my list of goals. (one 4th place finish in a 5k, first triathlon in the books).

I'm also proud to report that the fire in my belly that fuels my running has come back stronger than ever. I began this blog after a lackluster marathon performance last year, hoping it would help spur me on to achieve bigger and better running goals. And it did that. But our new little person has helped the most.

For some reason (being fascetious) it became very important to me to set a good example for my daughter. Train hard, work hard, play hard. Don't sit around. Don't be a stereotypical American TV vegetable. My motivation to remain fit and eat healthier has never been stronger.

So I've cranked my training volume back up to a level I am happy with (6-8 hours per week or more if I can find the time). In my first triathlon this fall, my run leg was 21 mins on a 5k. Which I should have been happy with. And I wasn't mad with that time. But my heart ached for more. Which is a good sign.

The buddy that got me into triathlon has kept me motivated. While definitely not a rivalry, when he and talk about training, it is obvious we are measuring what the other guy is doing. He beat me in our first match up, but I almost caught him on the run leg. And he hasn't backed off, either. It is almost to a point where I am lamenting running a fall marathon, because he is maintaining a level of intensity that I want to match.

And I've been running less. Only three days a week. Always at least an hour at a strong pace, but with adding the cycling workouts and a few swims, I've been able to build an aerobic base without beating my legs up. Or overtraining.

Also, I've almost made the transition entirely to vegetarianism. And it has been great. My weight is what I consider normal, and I feel more fit and healthier. There is nothing wrong with eating meat, obviously, but I find I am more conscious of what I eat when I abstain from it. And it's been a successful program for me.

Trail running has become a regular part of my training. I alternate long run weekends, always with two weeks between them, and have been filling that extra weekend with trail running. I'd you don't currently trail run, I recommend it.

2012 wraps up for my training in a few weeks after the IMT Des Moines Marathon. Which is a great race if you have never done it.

My goal is to update more (which wouldn't take much), so keep checking back!

My Plantar is a Fasciitis

2012-05-24T19:59:00.002-05:00

If you've never been injured, than you haven't been a runner very long. I consider myself lucky. Without anything outside of some mild overtraining and a few illnesses, I rarely have an excuse to miss a run. In the past two years, I've been injured - hanging up my running shoes and pining to run - exactly 0 times.

To my dismay, I woke up Wednesday morning and could not walk on my right foot. My heel, which had been bothering me for about three months (I attributed it to adjusting to some minimal/barefoot shoes), was having none of it. I hobbled to the bathroom, looked in the mirror, shook my head, and went back to bed. I knew I was in trouble.

Luckily, my sister-in-law (who is also a runner), is an accredited physical therapist and has helped me through injuries over the years. She knew right away - Plantar Fasciitis. "Stay out of the barefoot shoes, you hippie!" She told me. Which makes at least once in my life I've beeen called a hippie.

Today is the second consecutive day off of running. And I'll be back tomorrow. But PF is not much fun. Here's how you can avoid it:

1) Get properly fitted for the right running shoes. I don't blame mine on my shoes, but there is plenty of anecdotal evidence that just changing shoes can help.

2) Stretch out your calves and hammies. Tightness in our legs never leads to anything good.

3) Lift your legs! I hate lifting weights. I hate stretching. Anything other than running, pretty much, is on my list. But lifting helps address muscle imbalances (when done right). Imbalances cause you compensate (or overcompensate), and that leads to injuries.

4) If you're hurt, take a day off. Each workout contributes less than 1% to your overall fitness. And although that is extra reason to stick with it when motivation is low, it is also good reason to hang it up for a day when things are tight. It is better to miss a day than a month. Or months.

5) Run on softer surfaces. Where I live, there is not much unpaved trail or road to run on, so I find myself logging all of my miles on paved surfaces. This is what I've chalked my PF up to. Don't follow my lead. Hit the trails. Yes, your boring Nike Pegasus will work on most anything but the most technical trails.

6) Exercise your feet. Although I'm sure some barefoot enthusiast will disagree with everything I say (already have Vibram Named in Lawsuit), one thing they have to agree with me on is this: Our feet do not get the love they deserve. Take your shoes off next time you're out in a grassy area (at the family reunion this weekend - you'll be a hit)

I've taken to rolling a tennis ball under my arch and heel, even at work, to try and loosen things up. It seems to be working. And I plan to run through it. Just one more obstacle to overcome.

I've got a race this weekend, my second 5k of the year. Goal time: under 19 minutes. We'll see.

Happy Memorial Day weekend!

Slinky On A Treadmill

2012-05-24T18:54:00.000-05:00

OK, I know it. No posts for almost two months. "Roosh, why have you foresaken us?" You ask. It isn't you, It's me.

I have lots to update on, so that will come in the next several posts. I am still working my way towards vegetarianism. I am still working my way towards minimalism. And I am still working my way to being a more fit, healthier human being.

TO give you a brief synopsis of the past few months - everything from a (unpaid) promotion at work, to preparing for the arrival of our first born, to tons of additional drama has entered my and my wife's life. So lots to catch up on.

Keep an eye out the next few days, more posting to come! Until then, enjoy the slinky! Mesmerizing, isn't it?

Nike SMS Roadrunner: A Toddler Shoe with a Flat, Flexible Sole | Runblogger

2012-04-04T07:44:00.001-05:00

Nike SMS Roadrunner: A Toddler Shoe with a Flat, Flexible Sole | Runblogger:

If you've read even a handful of my posts, you know I am a big fan of Pete Larson over at Runblogger. Unlike most running themed blogs (i.e. RRR), his actually has a scientific slant and he subjects his own studies and data to support his arguments. And he is a big supporter of taking support and cushioning away from the running shoe and doing what you are supposed to - run with better form.

With a little one on the way in June, this recent post caught my eye. How can we stop our kids from repeating our (footwear) mistakes? Don't let them start.

If you don't read Runblogger already, put it in your favorites folder.

That will be all. Good day.

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The Science of Sport: Vibram shoes named in lawsuit: The danger of barefoot running

2012-04-02T20:54:00.000-05:00

The Dangers of Barefoot Running
from the Science of Sport

"Barefoot running cures all ills!" Uh huh.

Does barefoot running cure injuries? Will losing shoes help you lose your injuries? Hmmmm, let's talk about this....

There is a very good reason you will not find me running barefoot (there is a post in this statement), at least for more than a few miles, anytime soon. Why? Read the above. Most typical, non-athletic runners will not have the athletic ability, or forefoot strike of the athletic runner. It is a learned skill, like a jump shot or corner kick (Go Gunners!). And like some skills, some people have it, most people don't. Some people can't even learn it.

There is something most people know, called "too good to be true", that I equate the barefoot running fad with. Take the time to learn it right. If you are a long time runner, guess what, get ready to learn it all over again. If you are starting, you might have a chance. But ease into it. Years of walking in sloped shoes will take time to unlearn. And not everyone will get it. Sorry. You might not be able to do it. Luckily there are tons of shoes that help your problem (including this)

Me? I have been walking in the Merrell Road Glove to get used to the feel. And only one run. I'm guessing it will take me one or two YEARS to get used to forefoot running. I can already feel the adjustment. My calves feel a little more worked but not overdone. And not strong enough to carry an entire workout. Not yet.

Thinking about going barefoot, or running in the worst named product in history ("barefoot" shoes, come on!)? There is no such thing as a panacea, nothing works for everyone, and the longer you have been doing something the longer it takes to undo it. Don't be stupid.

You'll never convince me that our legs and feet were meant to run on concrete barefoot. When my wife dropped a stringer of Christmas lights on the driveway the other day, this hammered the point home. But the studies in the article this post links to raise an interesting point. When the right thing is done right, it works! Imagine that.

Back to Vegetarianism - Simplifying Healthy Food Choices

2012-03-31T10:11:00.000-05:00

Is it realistic to only eat fruits and vegetables at every meal?

My journey into a healthier, more fit lifestyle began back in 2005 and 2006. Although most people see a weight loss journey beginning with a penultimate, dramatic decision to give up unhealthy habits, something they begin on January 1 or some other finite date, mine began with a little chipping away, piece by piece of unhealthy habits. And it all began by simplifying my diet to make it easiest to replace the unhealthy choices with healthy ones.

By the way, my run this morning went great. Would have liked to run longer, but need to work the legs back into shape slowly. Have to get that in. This is a blog about running after all.

What began in the fall of 2005 with the purchase of some cheap running shoes culminated in 2006 when I put together my first training plan. From there things really took off. That eventually snowballed into a food plan. And that evolved into scripted samples of healthy meals and snacks I could eat on a regular basis. No joking, I literally wrote down a list of healthy, whole foods I could eat and carried it with me. At least getting started.

After about six months, I found that I had scaled back dramatically on red meat and pork, and was eating only some chicken and turkey on a regular basis. From there I took the plunge - and went vegetarian. From the end of 2006 to early 2008 I was 100% vegetarian, with only a few hiccups along the way. I could probably count them on a single hand.

Alas, soon my weight got to a point where I was very concerned about losing too much, and I began adding back some meat. Now four years removed from ending my days as a vegetarian, it is time to get back to basics.

A farmers market is a great place to pick up produce and local meats. Ferry Plaza is in San Francisco and is a GREAT place to find healthful foods, and not just fruits and veggies. Try the
Pork Loin Sandwich - you'll know the one by the extremely long line.

Why go vegetarian? Is it necessarily that much healthier? Is meat so bad that you can't eat it on a regular basis? The answers the these questions are, and will be for years, up for debate. In everything I have read I've found conflicted information. A good running related equivalent is the debate over barefoot and minimalism. If practiced intelligently and deliberately, many practitioners will have success. But that doesn't make something perfect for everyone. Summarily, vegetarianism was good for me, but I needed to be better informed the first time.

My plan is simple:

1) Take it simply and slowly
2) Make healthier choices all around - not just on meat consumption
3) Be conscious of what I am putting into my body and why
4) Respect the THREE food groups

What are the three food groups?

Protein
Fiber
Carbs

By simply respecting these three food groups, rather than however many food groups the USDA is pushing now (last time I checked they still lumped PIZZA SAUCE into the veggie food group), any plan can be pretty simple. Also, it is important to point out that just eating one of the food groups (simple sugar, i.e. candy and soda, could be counted as a carb) is not enough. The choice has to be a healthy one or the directive is not effective.

By making healthy choices in those simplified food groups, things were very, and I expect will be again, very easy. The easiest ways to get fiber in a healthy way is by eating fruits and vegetables. Whole wheat breads, whole grain rices, and one of my favorites, potatoes, fit the bill nicely. Many foods fit more than one (note that fiber is considered a carb on the nutrition labels of foods).

You can break those three groups out as far as you want, for example, carbs into starchy, fiber into soluble/insoluble, and protein into complete/incomplete, but I find that keeping it simple is a great start. And for me (and most trying to lose weight), getting started is the most important thing when establishing healthy eating guidelines.

That is the healthy eating plan. How do you transition to vegetarianism? I have no idea, but my plan is, again, simple.

It will take some time and experience to cut back on meat. After all, protein is important, and gaining experience on the best ways to substitute veggie-sourced protein for animal protein is tough. It was my downfall when I last "quit" being vegetarian a few years ago. So....

Two legs is better than four, no legs is better than two.

Simply put, red meat and pork, gone, poultry and fish will take its place. My wife likes some recipes we regularly make with beans, so that will be an easy transition.

As things progress I intend to report back. If YOU are a vegetarian and have great ideas for animal protein substitutes, please feel free to email me or leave a comment below.

Whole grains are more than just whole wheat bread. Try quinoa, whole grain rice, or
one of any other you'll find in the health food aisle in your local store.

Happy Saturday!

Lance Armstrong on Fueling and Weight Management

2012-03-29T06:40:00.001-05:00

It is not unusual for an elite athlete to give generic advice on training and finding an "edge" in competition ("You have to work harder than the other guys..."), but it is unusual for an elite athlete, especially one with the pedigree Lance Armstrong has, to offer up advice that is honest, and quite frankly, humbling.

At about the 1:30 mark in the video, Lance gets honest about weight management, and begins delicately. From there, he makes some comments that are not only true, but could be a little controversial. He talks about skipping meals and "going to bed hungry", and although I agree with him, it is a little hard to hear. I get grumpy when I miss my morning snack, let alone skipping an entire meal!

It also begs the question about how to determine the proper way to fuel our workouts. If we are taking in food during our runs, rides, or whatever, and we have a "calorie ceiling", how does all of that factor into the equation? I like to drink a little milk after a workout, both running, riding, and in the weight room.

I'll be taking Lance's advice and doing some compensating in my basic meal planning. How about you?

This is from Nissan's "Master the SHIFT" video series.

Help Along the Way - Becoming Vegetarian

2012-03-27T12:00:00.000-05:00

Food, veggie, and sunny South Florida

I'm making a slow progression towards vegetarianism, again. Want to join me? Love people who write about a ton of different things, like food, travel, and GOOD BEER!? Check out Val's awesome blog and website.

Making life changes takes a lot of support. Going sans meat can be a toughie, and sometimes the best support comes off the web. I also really like No Meat Athlete and Scott Jurek as athletes worth emulating.

It doesn't hurt that Val is a fellow Cyclone, a lover of fine beers, and a great writer to boot. Enjoy!

Genesis - Establishing Healthy Eating Habits

2012-03-25T17:37:00.001-05:00

Every weight loss plan has a beginning

There comes a point in every weight loss journey where you get up one day, look down, and that belly that you said "Sayonara" to so long ago looks back at you and says, "What's up fatty?" This January, that day came for me. My once proud weight loss of 80 lbs was backed down to about 70 lbs. Time to get back to work.

I hated being big. Fat. My belly jiggled when I brushed my teeth. Climbing a flight of stairs seemed like it should warrant a high five if I did it without taking a break. My favorite nephew, who at the time was just coming out of being toddler, even started getting frustrated with me because I would get too tired to play with him. Loving that kid as much as I do, and knowing that I someday wanted to have my own kids, I knew a change was necessary (read this to see how far I've come).

"Ha ha! They said to wait before I opened the can because it was shaken up but I didn't wait! Suckers!"

I've obviously come a long way. I got mad at myself on Saturday because I got tired during a 12 mile run. Perspective changes can be huge. I had been a fit dude for awhile - I was proud that I could run a marathon on any given day, with or without notice. I became a vegetarian and cut my weight way down. WAY down. I gave myself a little leeway after some success, and soon that leeway turned into complacency. And complacency laid with gluttony, and begat a slow, not-fat-but-getting-there runner who wanted his former glory back.

I am going to try and focus on getting back to that former glory in my next several posts. A few of the things I am currently working on and will post about periodically:

1) Getting back to vegetarianism (we'll see)
2) Cutting down 10 lbs (oh god please)
3) Calorie Counting (and my advice on how to stick with it)
4) Why there is no destination when it comes to weight loss

Other helpful nutrition links
Swole.me

How To Tell You Are Ready To Go Minimal

2012-03-14T12:00:00.000-05:00

Video: Are You Ready to Go Minimal? — Performance Podcasts:

I love this video. As I hope to make the transition to minimalist running myself, this video helped me identify a few weak points, which I realize I do need to address. As the minimalist and barefoot "fad" continues to spread (and I dare say that it won't go away), it is important that everyday runners such as myself recognize that, more than likely, we have more than one weak point in our form (and flexibility).

Also, I love the old school Onitsuka (that's right, I'm a nerd) Tiger flats in the still before the video starts.

RRR is headed to San Francisco next week, so keep posted for a post or two from the Golden Gate City! Hopefully with pics!

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