It seems everywhere you turn these days, you stumble on something having to do with the Paleo Lifestyle (also known as the Paleolithic, Primal or Caveman diet).

It’s been all the craze with CrossFit fans for many years; but I’m not a CrossFitter, so didn’t tap into it via that channel. And, even though my sister (who’s a part-time certified personal trainer) has been raving about Paleo for over a year, I’ve been slow to open up to it. I thought of it as another fad and just never paid much attention.

But two things this past two weeks perked my ears (and opened my lips) to Paleo.

First: At a girls’ Door County Half Marathon racing weekend, a friend shared her thoughts on it. She’s embracing it, but making allowances when/where necessary. She looked great!

A mutual friend, she said, also began Paleo a few months ago and is loving it. Peer pressure!

She treated us to a super delish nosh: Spinach Cranberry Pinenut Cake. Yum. (Beth shares her running and food adventures, strict cavegirl and otherwise, at Running on Cloud Nine, too).

I returned home and the hard press on the much-touted HBO documentary series, Weight of the Nation, was on. Premiering last week, the program is a first-of-its-kind joint effort by the Institute of Medicine, the Centers for Disease Control and Prevention and the National Institutes of Health ringing an alarm on the alarming uptick of obesity in America. The trailer’s below. Watch each episode online here (much recommended).

Get the basics on obesity and the program’s calories in/calories out concept here.

My second push toward this 30-day Paleo experiment was via a link to a Newsweek article my sis shared (thanks, Eva). Rebutting the HBO special, Gary Taubes explains Why the Campaign to Stop America’s Obesity Crisis Keeps Failing:

At its heart is a simple “energy balance” idea: we get fat because we consume too many calories and expend too few. If we could just control our impulses—or at least control our environment, thereby removing temptation—and push ourselves to exercise, we’d be fine. This logic is everywhere you look in the official guidelines, commentary, and advice. “The same amount of energy IN and energy OUT over time = weight stays the same,” the NIH website counsels Americans, while the CDC site tells us, “Overweight and obesity result from an energy imbalance.”

The problem is, the solutions this multi-level campaign promotes are the same ones that have been used to fight obesity for a century—and they just haven’t worked. …

There is an alternative theory, one that has also been around for decades but that the establishment has largely ignored.

This theory implicates specific foods—refined sugars and grains—because of their effect on the hormone insulin, which regulates fat accumulation. If this hormonal-defect hypothesis is true, not all calories are created equal, as the conventional wisdom holds. And if it is true, the problem is not only controlling our impulses, but also changing the entire American food economy and rewriting our beliefs about what constitutes a healthy diet.

Read the rest here.

The anchors of the Paleo Lifestyle are protein and veggie-strong meals, the type even a caveman would be familiar with. No dairy. No processed foods. No simple sugars. No legumes. No grains of any kind (even whole grains are a no-no).

The point is to omit foods that stress your immune system (i.e., foods you’re allergic to), and/or cause spikes in your blood sugar. Primal choices steer you away from the mass of inflammation-producing fare infused with highly-refined carbs, sugar and dangerous industrialized fats that saturate the typical American diet.

So, what can you eat?

Grass-fed meats. Greens and all other vegetables especially avocados. Eggs. All seeds like sesame, flax and chia. Nuts like pecans and walnuts and especially macadamia nuts, which are loaded with heart-healthy monosaturated fat. There’s a heavy inclusion of foods high in Omega 3 fatty acids like coconut milk and oil, wild-caught salmon and white fish.

Even bacon and lard from pasture-raised animals make a showing. White potatoes are out, but sweet potatoes and squash and carrots are okay (there’s *a lot* of heated debate in the Paleo community what is and is not allowed). Most versions of Paleo also allow fresh and dried fruit in reasonable doses (especially if weight loss isn’t a goal).

See the full Paleo food list online or download a pdf version.

Generally, I dismiss plans that demand you cut out entire categories of food. Personally (and fortunately), I’ve never had issues with food or any serious eating disorders. I’ve loved cooking healthy meals all of my life, and have been a ‘clean eating’ enthusiast for years. I don’t have a powerful sweet tooth and never buy soda.

Even so, I’d been slipping here and there.

If I’m stressed or famished or pressed for time (and who isn’t occasionally these days?), all of my best efforts can quickly get derailed. When that happens, I’ve found myself in the fast-food drive-through or wolfing down a bag of chips (especially after a long run). I know that’s not healthy, and I want to get on top of those cravings (and doings).

Nixing those cravings, however, requires staying away from the omnipresent lab-created, hydrogenated fat-soaked, high sodium, low-fiber, super sugary fare that’s marketed to us from childhood to grave. Why? Because the moment you consume it, your brain chemistry changes. Its pleasure center is aroused. You’re more likely to overeat because signals from the appetite-regulating hormones leptin and insulin will be ignored.

Your one (over)-indulgence will leave you craving that kind of food-induced brain massage for three days beyond when you let yourself have that little treat.

Talk about setting ourselves up to fail.

That harmless slip can cascade into an all-out, out-of-control slide. And it’s not due to lack of personal willpower. Researchers have found that low blood sugar (there’s that pesky insulin again), and its effect on brain activity, produces a physical craving for high-calorie foods. The effect is more pronounced in the obese.

I’ve known about these studies for a while, and they keep me in check (for the most part).

So a push from a sister, a nudge from a good friend and the HBO series (and its detractors) gave me the nod to look into all of this a little deeper.

First, I pulled out all of my old health and food/diet books. (I have loads of allergy-related volumes due to recurring sinus issues. I also have diabetes, high blood pressure and heart disease in my genetic background, so learning about healthy foods and diets has always been important to me). Most either perfectly or somewhat echoed the Paleo Lifestyle. For example, Syndrome X: The Complete Nutritional Program to Prevent and Reverse Insulin Resistance, was published twelve years ago and has an entire chapter on the health protecting benefits of a paleo diet.

Then, I asked my sister what book she’d most recommend. She gave me a copy of the Primal Blueprint 21-Day Total Body Transformation by Mark Sisson. I haven’t completely finished reading it yet but already like its realistic approach.

It supports the 80 percent rule I’ve always embraced: Aim for the target (good food choices) 80 percent of the time, but give yourself a break for being human the other 20 percent of the time (holidays, special dinners and celebrations, occasional cravings).

Sissan does, however, ask that you strictly adhere to the Paleo plan for the first 30 days. For the necessary genetic changes to take place, your body needs time to switch over from seeking carbs for fuel. Stay the course, and you’ll train it to source its fuel from your fat stores instead of that white bagel, pizza or pasta.

Much like a standard elimination diet to treat/find allergies, after 30 days (with great care) you may begin to reintroduce certain foods one at a time. Space these experiments out by three or so days. Then pay attention to how you feel.

Sinuses clogged? Knees achy again? You’ve figured out the culprit.

The Whole30 Made Simple echoes this advice. It also warns against using all of those clever paleo-friendly recipes you see for cakes and muffins and cookies, etc. They ask newbies to go strict the first 30 days to get a handle on those types of cravings, and get intimate with *real* whole food. The e-book goes on to outline the basic paleo diet, offers a vast FAQ section and shares a sample menu plan with dozens of recipes.

While both of these books are useful, the best one I’ve come across so far (thanks, Danielle) is the Paleo Dieters Missing Link: The complete, practical guide to living the paleo diet. Day in and day out. by Adam Farrah. It doesn’t contain any recipes, the author explains, because you can find thousands online and in dozens of cookbooks.

What you will find is a non-dogmatic look at why this diet is not a fad. It’s existed in one shape or another for decades … in fact, millenia. Sorry, I couldn’t help myself

Your Primal lifestyle will be different than my Paleo lifestyle. Just as paleolithic Eskimos consumed a near zero-carb diet primarily of fish, other hunter-gatherer tribes included some grains in theirs.

Each approach can and should be considered Paleo, Farrah says.

So, if as a runner, you need to have a slice of Ezekiel bread for energy before you lace up, then go ahead! As long as you’re not eating the whole loaf, you’ll be fine.

A friend’s chiropractor suggested a diet similar to Paleo to reduce inflammation. “I think its so interesting how ‘paleo’ embodies a large number of diets in its genre,” says Amanda of Farrah’s book. “Some diets are meat and veg, some add in fruit, others add in a little cheese and/or milk. Its not all black and white, but its about what works with your body, health and training goals. I appreciate the open mindedness of this book.”

Without action, information is worthless.

And so, I’m dipping my cavegirl toe into the Primal pool the next 30 days. Two weeks in, I’ve hung with the program. Mostly. I’m getting a handle on the new way of prepping and putting together my meals, still learning to use my new cave-worthy items like almond and coconut flour. I’ve built allowances into my day, limiting splurges (or cheats) to no more than one a day.

This second week, it seems easier to stay away from foods I shouldn’t eat.

But the first week, I used a smidgen of yogurt and Smart Balance mayo to make chicken salad. Sue me! And I made my fav super-clean gluten-free blueberry oatmeal pancakes. Toss me to the wind! I admit, the pancakes were a total detour. Won’t happen again.

“Who’s she kidding?” say you die-hards?

Well, I found a nifty and tasty replacement for them in one of my allergy cookbooks!

Pumpkin Seed Pancakes
Grease a non-stick skillet with coconut oil (I used my cast iron and wouldn’t recommend it). Blend 1/2 c pumpkin seeds until fine. Add 1/2 c boiling water. Blend another 30 seconds. Let sit for 5 mins. Make small pancakes so they are easy to flip.. Turn over when edges are brown (the recipe said until ‘top is bubbly’ … but there weren’t any bubbles on any of mine). Yes, they have a greenish cast to them, but they taste great especially topped with mashed banana!! (You could also top it with fresh fruit, etc.)

Oh, yes! I think I just found my new super snack/breakfast.

I know a lot of the sweeter foods are supposed to be limited (more if you’re trying to lose weight). I’m less than 10 pounds over what I weighted in my mid-20′s. I’d like to lose that, but not too worried if it happens slowly. A sprinkle or two of natural sugar found in fruit shouldn’t be a problem for me personally.

It will be — and should — be different for you. Find what works.

No matter how you eat, it helps to prepare a few meals ahead of time so you can give yourself a break in the kitchen when you’re especially busy! Saturday I roasted 2 lbs. of chicken with two full sheets of veggies. Yes, I used a few potatoes (and turnips) in there that I had on hand…not going to throw those away, sorry paleoites!

My sister told me I might feel drained the first two weeks.

I’m finding that to be the case, as least as far as my last run was concerned. Ran strong the first three miles and then felt I hit the wall on the last three. I’m trying out different ways of fueling up Paleo-style before, during and after my long runs: Yams, quinoa, and taking Carb Boom!, a nothing artificial/all-natural fruit gel, on long runs.

Slowly but surely, I’m finding things that work.

There’s lots more to share, but I think this is a good first introduction. I’ve already started drafting next week’s Paleo post. There are major health-protective benefits of eating this way, like reducing that inflammation in the body I already mentioned. I’ll share the research and data with you on that and more next time.

Have you gone paleo? If so, what are your fav websites/blogs/products? How long ago did you take the leap? What’s the experience been like? Advice for newbies? What do you use to fuel before, during and after your intense workouts?

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Lynn Gibson isn’t afraid to tell you her age. She’s 42-years-old, thank you very much. She’s been running for most of those years. Her dad was, in her estimation, an avid marathoner and ultra runner. These days he would be known as a Marathon Maniac. She remembers going to long distance races all over the country. She thought the participants, including her dad, were nuts. What else would a kid conclude after watching her dad throw up in someone’s hotel room after a marathon bonk? Still a flame was
ignited in Lynn’s heart in those formative years. She grew up to be her father’s daughter.

Over the past few years, Lynn has been running marathons and 50K races of her own. Her emphasis has been on long, slow runs. “This has been terribly fun,” she says, “but as my kids get older I am finding I have less time to work out.” Tired out by the long hours required on the road and trail, Lynn has changed gears a bit. She is now focused on becoming leaner and faster. “I am by no means a fastie,” she humbly confesses. Still, she has dropped about ten pounds and made some nice gains in speed.

Since Gibson runs early in the morning most days, getting in her workout before her family or even the sun is up. She doesn’t often train with a partner, so she’s grateful for the dailymile community. She loves meeting the amazing everyday people there, receiving tips from them, sharing her experience with others. She often thinks of other dailymilers during her runs to motivate herself. “It’s like they are there with me,” she says.

The site also feeds Lynn’s passion for reading race recaps. “I just love hearing about races,” she admits. “You get to witness people overcome struggles so common to all of us. Some of the dailymile race reports are so incredibly written and parallel real life in the most profound ways.” She loves it when someone hangs tough when they feel like there is no way they can finish. She celebrates in her heart when a runner who’s overcome cancer crosses the finish line. She loves the way strangers help each other finish something meaningful. “dailymile is almost always supportive,” she reports.

Looking back at what she’s been able to do in life two events stand out to Gibson. The first of the two was climbing Monkey Face, a large rock with a very intimidating drop and a 150-foot free rappel. She and her buddies in college took it on. “I had never climbed anything so nutty and it took tremendous faith and courage for me to reach around the rock and make a blind step with a huge drop below.” The other event she cherishes is running in last year’s San Diego Rock ‘n Roll marathon with her sister. It was her sister’s first endurance event, making it extra special.

What’s next for the 42-year-old? “I’d like to run a sub-1:35 at the Foot Traffic Flat Half Marathon on the Fourth of July,” she states. She’d also like to see just how fast she can run a 10K, aiming boldly for 44 minutes or less.

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Workout [wurk-out] noun: A structured regime of physical exercise.
When I say “workout,” I mean anytime you have specific pace and distance targets, like intervals, fartleks, tempos, or paced long runs.  Easy runs aren’t in scope here.

Recognize when you are having a bad workout.  I generally give myself some leeway on the first split at pace, so if you miss your first mile pace or interval target, don’t throw in the towel.  But, if you find that you keep missing your splits, or you have to sprint at the end of each mile/interval to stay on target, or if you just have to put in more effort than expected, it’s time to shift to plan B.

Why do workouts go bad?  Any of a number of variables can be impacting your performance on that day.  A bad workout doesn’t mean that you aren’t fit enough to reach your goal.  It might mean that you need more sleep, a better nutrition plan, or that you’re overworking yourself on planned easy days.  For whatever reason, use the “bad” workout as a reminder that everyone needs to lower the intensity to stay healthy from time-to-time.  But on that day, you can still adjust to get in a quality run.

Approach 1: Smaller Chunks.  This is my most common approach when a tempo run isn’t going according to plan.  Let’s say that my plan is to run 6 miles at half marathon pace, but I am struggling to hit the target pace for the first 2 miles.  At that point, I’d plan to split the remaining 4 miles into smaller chunks of 1 or 2 miles, with a recovery interval as in between.  That way, I am still giving my legs the intended race-pace stimulus that the workout was supposed to provide.  This approach also works well for track workouts.  If you need to run, say, 3 x 1600 at a certain pace and the first 2 are a bust, divide the last one into 2 x 800 or 4 x 400 at the same target pace.

Approach 2: Larger Rests.  This is the first line of defense for me when I’m running a track or fartlek workout that already has pre-determined recovery intervals.  If I’m hitting my splits but feel like it’s harder than it “should be” (this is really subjective), I will increase the recovery interval and still go for the same splits.  If that doesn’t work, I’ll then revert to approach 1 and split the intervals or fartlek segments into smaller chunks.

Approach 3: Pace adjustment.  This works with any kind of workout, but often it’s the fix for a longer tempo run.  If half marathon pace isn’t working that day, drop to marathon pace and finish the planned distance.  This way, you still can focus on mentally overcoming not “feeling it” (something important to remember on race day), and still get some quality mileage in.

Approach 4: Switch to Effort.  This works for all types of workouts, and sometimes actually leads to running faster when all is said and done.  When the first couple of splits aren’t what I want, sometimes I just quit monitoring the splits altogether and run the planned workout distances by effort/feel.  Again, this means that you’ll still get the same basic benefits that the workout originally intended at a reflection of your body’s capability for that day.  Sometimes the switch to effort leads to a more relaxed runner and therefore an unintended increase in speed.

Approach 5: Just Run Easy.  If it’s not going well, just run the planned total distance or planned total minutes at an easy pace.  And then get some extra recovery in before your next workout so that you can hit the targets.

Above all, remember that it’s the entire body of work, not a single workout (or even a handful of them) that will dictate your performance on race day.  Keep trusting your training on the good days and the bad days.

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Week 3 of the Find Your Strong Project garnered submissions ranging from chocolate bars to family portraits. Margaret C., one of the week’s winners, joined us for a Q&A to share her thoughts on the importance of family and motivation:

He was my biggest cheerleader and the best fan - now he gets to run along with me instead of cheering from the sidelines.

What made your father the best fan?

My dad took a genuine interest in my sports; he was always there to cheer me on and one of the proudest parents you would ever meet. He had a way of being hard on you, encouraging and supportive all at the same time. I’m not sure how he did it. He always did whatever he could to make sure we achieved our goals. Whether it was sitting for hours looking at tapes of my meets or being the crew chief on my brother’s motorcycle, he was there to help.

Did he play a part in your becoming a runner?

Both of my parents were huge advocates of being active and involved in sports. It was instilled in us at an early age and it continued into our adulthood. My entire family is incredibly supportive – my husband, mom, and sister are already working on their routes and signs for the Marine Corps Marathon!

Margaret and Brandy at the Frederick Half-Marathon

Are there any athletes in your life that you cheer for from the sidelines?

Absolutely! I’ve made a lot of friends through dailymile that I cheer for even if I’m not physically there. There are a couple of runners work, and also my sister who I love to cheer for. And my good friend Brandy, but not from the sidelines since we run races together (I’m usually behind her so it counts – she is a great runner!)

Is it important that your children grow up to become runners as well?

David (my 3 year old) loves to put on his running shoes and “run” with mommy. I think it is important for him to grow up and be active in sports, but whether or not that is running will be up to him.

Your first half marathon was just earlier this month. How did that go?

It was great. The route took us through some great scenery and the spectators were wonderful. The group that put it on (Corrigan Sports) did a terrific job. There were a couple of times where I questioned why I was running in the first place, and also regretted the training runs I had missed. Overall it was a really enjoyable experience and I’m ready to do it again. Plus, I got to wear my race jacket for the rest of the week!

You mentioned over on your blog that the race left you unfulfilled. Why is that?

I guess I expected to cross the finish line with arms raised saying “Yes, I did it. My goal is complete!” I didn’t, and instead I felt as if it was just a step toward something bigger. I’m not really sure what that bigger goal is at this point but I do know that this race was only the beginning.

You’ve now just kicked off marathon training! Are there any learnings from the half-marathon that will help this time around?

There are definitely a couple of things I learned from my recent half marathon training. This time around I’m going to incorporate a lot more strength training and follow my training paces more closely. I’m also going to keep myself more accountable; I’m not hurting anyone but myself when I skip a session or cut my mileage short for no good reason. I did it way too often the last time around and I know I’ll be kicking myself later on when those miles really count.

–

Thanks to Margaret for her time, and congratulations to all the other third week winners! You can find each week’s submissions at saucony.com/strong.

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Step 1: Stop Freaking Out and/or Beating Yourself Up  Yes, you missed some time.  Maybe some or all of that could have been prevented, but it’s not going to make or break your goal.  Go back to something I’ve said before: Have a short memory and a long outlook.  “What I do today is for the long-term goal…”  Turning into a negative Nancy has a 0% chance of making you a better runner tomorrow. It has a pretty good chance of getting you in a downward spiral of lack-of-confidence.  Look forward!

Step 2: The First Rule of Training Still Applies  There will be a tendency to want to make up for lost time here.  That’s against the rules.  Missed workouts are gone…no make-ups!  If you are worried that you “lost fitness” during your unexpected time off, that’s simply not an issue.  The general agreement among fitness experts is that it takes a few weeks of time off to really see declines.  And let’s not forget that you still have a job to do with future workouts, and you need to keep to the pacing and spacing of work that your coach or training plan has prescribed.  Don’t sabotage the next week, risk an injury, or put yourself in a bad position by trying to cram those missed miles back in.

Step 3: Run Easy for Time, Not Distance for a Week or 2  This step is to help with your mental state (really reduces pressure to not focus on a certain number of required miles) and to reinforce steps 1 and 2.  The most important thing when you can get back to running is to reinforce the good habit of getting back out there.  If you had to take time off from running because of a crazy work or travel schedule, use the first week to remind yourself how to schedule time for running and actually use the time.  If you were dealing with some lost mojo, this is your chance to focus only on how much you get out of running just to run.

Step 4: Schedule Some Run(s) with Friends  The final step to getting back in the groove is making yourself accountable.  You can partially do that by interacting with your friends on dailymile, but the best way is to commit to meeting up with your running friends for some workouts.

Step 5: Resume and Move On  Once you are feeling back to normal, just forget about the time off and move on with your training as planned.  Keep your focus always forward, and don’t sweat the small stuff.

Remember, you’re not abnormal or uncommitted if you lose a week.  Everyone needs time off for any number of reasons.  Once you can find a way back to running, keep focused on the positives and keep your eye on the long-term prize.

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When I was a young runner, I was convinced that I was a miler.  And I had some success by the standards of my immediate environment as such.  When I was a junior in high school, I set the school record in the mile with something in the range of 5:15.  I figured it would be no time until I was running miles in the 4′s.  Fast forward to this week, when I finally ran a mile in under 5:00.  Why so long?  Because I’m not a “fast” runner…I’m an “endurance” runner.

I love this pace calculator tool on McMillan running, and it’s a good example of what I mean that I’m good at endurance and not good at fast.  My marathon PR is 2:35.  Go ahead and put that into the tool and it says that “equivalent” performance in the mile is 4:35.  I did run in the 4:50′s for a mile, but I’m not going to run anything faster anytime soon…maybe ever.  And that’s totally OK.  You see, I know now that I’m not really a miler, or a 5k runner, or any short race runner.  I’m built to train for and run long races.  I’m short and relatively lightweight, I have a relatively efficient and low-impact stride.  I’m pretty durable, and can put basically any type of shoe on my foot and be OK.  If tested, I’d probably have a big VO2 Max, but I’m sure I have a lower ratio of “fast twitch” muscle fibers and have less explosive muscle capacity (I don’t jump high, throw fast, etc.).  So I keep my focus on the marathon, because I know that’s where I have the most genetic and physiological aptitude.

But enough about me…this post is about you.  Here’s (finally) the pep talk part.  Look back at your training posts and ask yourself, “What do I do well?”  Can you bust out short intervals like a champ?  Do you get stronger, like me, as the race gets longer?  Whatever it is, take advantage of it, and train to improve that discipline.  You don’t need to be a marathoner if you never enjoy training for or running a marathon. You can dominate the track instead.  Find what you do well, then do it!

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Big smile on my face today because I love motivational, funny or thoroughly creative running videos or ads. Esp when I have hill work.

How about you?

A recent dailymission asked, “What is your favorite YouTube video about running?”

Here, my fav and a few of yours, too. Thanks for the amazing shares, DMers! Keep ‘em coming. Keep passing them on. Each so super insightful and delightful.

First up, Kris R. posted “Human Machine,” a nicely-produced piece on ultrarunning:

Angela, Teresa and Andrea shared the same video showing true runner’s grit:

Dcc tossed in a popular Nike Free ad that’s been making the rounds a lot around here lately. (Gerald and Joshua posted it, too.) “I love this video,” Dcc said. “I currently live across the country from my lovely wife as she finishes her degree and I am doing my thing in SF. She also got me sweet Frees for my birthday…just saying.” Lucky dog.

Eric posted a quirky and fun interview done at 2007′s Leadville 100 with the late Caballo Blanco (Micha True). Last line…classic goodness. What a force of nature he was.

Brad introduced his favorite by writing, “This is one of the most inspiring videos (about ANY subject) I’ve ever seen. It give you a new perspective when you think you have some hard struggles.” I couldn’t agree more. I love this athlete’s determination and spirit!

One of my besties right now was sent my way by a running pal (ty Beth). The long-form web ad for handful, a cheekily-named sports bra company, isn’t only about running.

But, I dare you not to fall in love with it, too.

Brian F. posted a clip of a sensational race that reminds us never to give up. Even when the moment looks grim, we can still rally inner resources. [YouTube's muted the audio, but it still remains a powerful piece of footage.]

Olaf invited us to see him and other German dailymilers compete at last summer’s Delmenhorst Down Under race. Great job, guys!

David shared a stoic video with a personal note: “You all know I’ve got a ton of [favorites], but not sure any move me more than this one does. Pure Inspiration. I get a tear in my eye everytime I watch this. Also reminds me alot of my late father who was a great runner. I still can see his footprints on the very roads I run today. He paved the way for me!”

Chad popped some super trail run videography (of 2011′s North Face Endurance Challenge-San Francisco) into the mix:

Mike N. closes us out with a classic Road Runner clip. Beep! Beep!

What’s your favorite running (or exercise) video on YouTube or Vimeo?

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Paul’s advice: “ SUCK IT UP! ”

Tough love, Paul! Who gave you this advice?

When I began running ultras in 1999, this was the advice that time and again experienced ultra runners would tell me. It’s now even the motto for the group I run with called the “Midwest Ultra Runners” started by my friend Misty.

Paul at the Dances with Dirt 50 Miler

When do you remind yourself to “suck it up”?

Ultra racing and training is a different animal compared to training for a 5k, 10k or marathon. Being a father of two, I need to run at 3-4 am in the morning to get my training in. I need to remind myself of those words some mornings when I’m tired or just don’t want to run.

Tell us a bit about yourself.

I wear many hats life. I’m a fitness specialist for SeniorFitness where we provide exercise programs for seniors living in independent living, assisted living, skilled nursing and memory loss centers. I’m also father, husband, running coach, race director and personal trainer!

How long have you been running ultras, and what kind of distances are we talking?

I first started running in 1993, and moved on to ultras in 1999 as I was attending Northern Arizona University in Flagstaff, AZ. “Ultra” by definition is any distance greater than a marathon (ie 50k), and so far I have completed 50km’ers, 50 milers, 100 milers and even 150 milers.

Do you have any advice for runners thinking about running their first ultra?

Ultras are a whole different world – they’re difficult, but also very rewarding. Training on terrain similar to what you will experience at race helps greatly.  Nutrition and hydration are also vital for success in ultra distances, as is proper mental preparation when developing your training program.

Paul and the Midwest Ultra Runners at Clinton Lake

What’s the Crazy Legs Race Series?

The purpose Crazy Legs Race Series (CLRS) is to promote non-pavement races in the Northwest Indiana region through the development and management of new and existing races. At each of my events, participants experience a fun and challenging course designed in a low-key atmosphere. Races are held in parks or areas in the Lake, Porter and Laporte counties. For those interested in learning more, they can head over the race website for more information: www.crazylegsraceseries.info.

What’s the most rewarding moment you’ve experienced as a race director?

Race directing is difficult, but when a runner comes up and tells you what a great experience it has been for them, the time and effort is suddenly all worth it.

How and when did you first hear of dailymile?

About a year ago a friend recommended the site to track workouts. I have been on other on-line sites and have tracked my workout in paper form (I know, I’m old) since 1993. I love Dailymile and feel that if I do not post my workout – it did not actually happen.

What will be your first run in your new Kinvara 3s?

I’m heading to Loveland, Colorado in May to direct my Crazy Legs 10k Trail run, so I’m excited to run in them while there.

Also for those interested in Ultras, here’s our crew’s video from the 2010 Leadville 100 miler:

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Thanks to Paul for his time, and congratulations to all the second week winners! You can find each week’s submissions at saucony.com/strong.

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To celebrate our 300th post, we’ve been asking for reasons why your dailymile friends rock. Did you fill out the form?

Today we’re collecting responses from the dailymission, so if you haven’t yet, tell us why your dailymile friends rock. Our goal is to have 300 responses by the end of the day.

Here are some of our favorites so far:

• Because they are humble, supportive, and hilarious!
• They high five you when you’re up, encourage you when you’re down and motivate you to work harder every day!
• The amount of coaching and advice they give out for free is priceless, it would cost you hundreds of dollars to get that type of support from a dedicated coach.
• They “get it done” no matter what. They are positive, driven people and I feel as if we are all part of a big extended family.
• Because with out their encouragements, examples, and support, i would be sitting around eating brownies rather than starting training for my first ever marathon!
• Dailymile friends are always there with words of encouragement to cheer on your accomplishments, support you through the tough times, and keep you motivated to keep working out!
• Because they are the best darn people on the planet.
• They are always there to boost my spirits when I’m being too hard on myself, they encourage me to believe I can accomplish my goals & they remind me to enjoy, relax and run for the love of running!
• I love how encouraging all my fast friends are to an old, slow broad. It’s amazing and inspiring to see their times, but they never talk down to mine. That’s how my friends rock!
• No longer am I the psycho brain in the normal crowd, I’m one of many normal brains in the psycho crowd
• Because I would be a fat lazy turd without them. For real. Nothing but LOVE for y’alll!!!!
• Because they do…. end of story

Check back later tonight for the full list of why dailymiler rock!

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What does a normal person do on a cold, wintery night? Grab a book. Build a fire. Make hot chocolate. Relax.

That’s all fine and good if that’s your thing. But don’t expect Brent Prokop to join you. When it snows, he’s out the door with his mountain bike. He and his buddies love riding and racing in the dark across the powdery white stuff.

“Studded tires up your confidence on snow three times,” he reports. “Otherwise it’s low, low pressure in the knobby tires.” They ride them nearly flat at 15 psi from time to time. Pinch flats are always a risk, but the reward, postcard-pretty trail riding, is great enough that they go for it. “It’s incredibly, super huge fun!” says Prokop. He confesses, though, that he feels like a vampire with all his night riding.



Not every XC outing is an icy, slushy foray into the pitch black of night. Brent organizes informal group rides throughout the year, texting the details every Tuesday and Friday. Two major rules for these rides – start and finish as a group, no bloated egos. Brent often wears his GoPro camera on the trail so he and his friends can relive the fun as they watch the edited video recap.

Brent races XC in the much warmer summer weather. His favorite races are the Salty Dog Enduro, a 6-hour race which starts in Salmon Arm in May, and the Test of Metal, a 68-kilometer, XC, mass start race, at Squamish in mid-June.

Back in 2008, Prokop had one of his not-so-dull moments while racing the Test of Metal. With 12 kilometers to go, his seat rails broke. For most people, that would be a race-ending mechanical. Not this guy. He pulled his seat post, got back on the bike and finished the grueling climb through Crumpit Woods, quads burning all the way.

As enthused as Brent is about XC rides, his favorite rides take place on smooth, dry roads. Prokop puts in big miles on his Caruso Prastaro time trial bike. “There’s something about being in the aero bars cruising at speed that is so energizing,” he gushes, “so empowering.” He finds his 130-260 kilometer Sunday rides on the TT bike therapeutic. In the spring and summer months, he competes in a weekly TT series and crits. Two local Ironman 70.3 races in June and July prepare him for Ironman Canada in late August.
Brent is sponsored by his local bike shop, ChainLine Cycle. Of his backer, Prokop says: “Riding and flying their colors is a privilege as there are many, many more talented riders in Kelowna than me.”

XC. Trail riding. Time trial. Ironman. What more can this guy do? In an attempt to appear a normal cyclist, Prokop takes in the local Sunday road ride on occasion. For these rides, saddled up on his Caruso Veltri, his goal is clear: Try and keep up with all the young pups. “Doesn’t always work,” he admits with a grin.

Brent recommends dailymile to everyone he meets. “DM rocks!” he shouts. “Your dailymile friends will be there for you for questions and support.” For newer dailymile riders looking for pointers, he encourages a check in at a local bike shop to find a good group ride, one that will fit them. “If they’re rude and drop you forever, screw ‘em,” he advises. “Eventually you’ll find a group of mates that ride similarly to you.” He also suggests that they start small and have realistic goals, that they find a road ride or a XC trail that they like and work it. When they gain mastery over their first routes, they can tackle the longer rides and tougher trails. Finally, Prokop challenges his protégés to live by one simple rule: “Always ride the bike from home and back.”

He pays heed to his own wisdom. On any given day – rain, snow, sleet, sunshine – you’ll find Brent leaving his house and returning to it, two wheels rolling beneath him. It’s the only way to live for him.

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See the bottom there?  A nice big base of aerobic fitness.  It’s kind of a big deal for a whole host of reasons:

1. Improving your running economy
2. Improving your cardiovascular endurance
3. Building general strength
4. Preparing your body for speedier workouts closer to race day

There are a number of other good reasons, but I think we can all agree that having a lot of miles logged when it’s time to start focusing on speed is a good thing.

In my mind, another big benefit of have a dedicated “base phase” for any training cycle (for all distances, not just for longer races) is that it builds variety into your plan.  There are a couple of reasons why variety helps.  First, it will lead to fitness gains simply through the act of planned variability.  Our bodies naturally adapt and become more efficient at anything we do with repetition.  So, if we always follow the same weekly plan without variability, over time our bodies will complete that weekly plan with increased efficiency…or said differently, with less training stress.  Training stress is what leads to training improvement.  Second, the variability is a natural preventative for overuse injuries.  If we don’t take breaks from the track (or wherever you run your intervals and other speedy workouts), we’re just asking for a repetitive use injury like ITBS, runner’s knee, shin splints, and the like.  Elite runners periodize their training for good reason: It gives them an added training benefit while helping prevent a potential training risk.

So, what does a good base phase look like, and when should you go through one?  Here are 5 keys to success.

Allow 2 months or more of base training before using the last 8-10 weeks before your goal race for the “race specific” phase.  This is the reason why most marathon training plans are 16-20 weeks in length…about half is for base building, then the final 2 months are focused on race pace.  For me, the same goes for any race.  Working backwards from race day, allow about 2 months for race-specific work (track intervals, tempo runs, race pace runs, and strides), then add a base block on the front of that.  That gives you a sense of how long the entire “cycle” should be for that goal race.

Focus on increasing the total “time on your feet” during base training.  You can start from any existing weekly mileage (including zero) entering a base phase, but the end goal should be to increase your mileage as much as you can while staying healthy.  The biggest mistake I see a lot of people make is trying to consistently add 10% in miles each week.  That might be right for you, it might not.  I prefer to shoot for adding 20-30 minutes of running each week, and at all levels capping the total running time in a given week at 10-11 hours.  This works a lot better in terms of injury prevention than saying: “I want to get to x miles, so I need to add y each week whatever it takes!”  The goal is to build economy and endurance, and total time-on-feet is the best method.

Add one thing.  During your base phase, you can add a new training wrinkle to make yourself better.  This is when I try to refocus on core, strength, flexibility, etc.  My rule of thumb is to add one new thing in each new base phase, but not more.  If you give your body too many new stressors, you risk injury or burnout, which is what the base phase is intended to be just the opposite of.

Allow 20-30% of your weekly mileage in the long run.  This is a Lydiard concept that I have always fully embraced.  A good long run is the cornerstone to setting yourself up for successful workouts in the later training phase, so you need to get a big chunk of miles each week in a single run.  This range (20-30%) is a good fit for people, regardless of their total mileage each week or the distance they are training for.

Allow 1-2 days a week for harder (but still aerobic) effort.  When I am building training plans for people, they will have 1 or 2 of the following “aerobic workouts” during base phase weeks:

• Fartleks:  Start with cycles of 1 minute moderate effort and 3 minutes recovery, then change the ratio each week until you are running 4 minutes moderate/hard to 1 minute recovery.  These should be run by feel, not by target pace.
• Hills: Another Lydiard building block.  Find a hilly route and run it at an easy pace once a week.  The hills build leg and core strength as well as giving you a HR boost without working your fast-twitch muscle fibers too much.  I like to have a hills day every week during the base phase.
• Progressive Effort:  Run a normal easy route, but ratchet up the intensity slightly each mile so that you finish at a moderate clip.  These should be run by feel, not target pace, as well, and shouldn’t ever get into the true “sprint” of a finishing kick.
• Races:  As much as every couple of weeks, short races are a great way to track progress as well as provide some much needed pace sharpening.  These shouldn’t be approached as “A” races, simply as a substitute for another effortful day that week.  Run these races for fun.

At the end of a base phase, you should feel fit, strong, and ready to hone your pacing skills to meet your race goal.  When you are planning your next training cycle, be sure to build in some time for a dedicated phase focused on base miles.

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Along Wisconsin's Ice Age Trail

May’s Running Times has a 4-page commentary in which founder Ed Ayres reflects on the state of running since the magazine’s launch 35 years ago. Since then, running has boomed from being a favored endeavor of a few thousand ’70s enthusiasts to becoming an essential part of tens of millions of lives.

Unquestionably, long-distance running — especially road and trail running, at distances from 5K to ultramarathons — has profoundly changed our understanding of physical and mental health, the athletic capabilities of women, and even human nature itself. …

From the time of Alan Sillitoe’s 1959 story, “The Loneliness of the Long Distance Runner,” [film adaptation] to the scores of festival-like running events that take place every weekend today, the story of distance running has become a more epochal phenomenon than any of us who were on the scene in the ’70s would have dared imagine.

Running has become big business.

According to Running USA, active runners in America today are more likely to be college-educated and affluent, buying an average of 3.2 pairs of running shoes annually ($2.32 billion were spent on just over 37 million pairs of shoes in 2010 alone). Another $1 billion plus was spent on jogging/running apparel. The sport continues to add races (a record 22,800+ last year), and even appears to be recession-proof. In 2010, over 1.3 million runners completed half marathons (the most ever); a record 13 million pinned a racing bib on of one distance or another (well over double the number from two decades ago).

Racing has also become a big donation-driver.

The Run Walk Ride Fundraising Council reports that the top 30 athletic events raised “$1.69 billion in gross revenue for charity last year, up $40.8 million or 2.46% from 2010 levels.” Running USA lists the Relay for Life series as the most successful fundraiser, collecting $416.5 million in 2010 for the American Cancer Society. The Susan G. Komen Race for the Cure events, which account for 8 of  the top 15 running festivals for 2010, raised $121.9 million for cancer research. Millions more were raised for MS, diabetes, leukemia, lymphoma and heart disease research.

One might think all of this activity would translate to a healthier overall population, but it hasn’t according to Ayres, who points to our current obesity epidemic and the fact that heart disease and diabetes remain mass killers.

Ayres wonders: Have we lost our way?

And yet, I have to wonder, just how much have the changes we’ve helped to foster actually improved the condition of society as a whole? A global consensus of environmental, biological and climate scientists has warned repeatedly — though largely to unhearing ears among politicians and media — that the world has entered a time of escalating ecological crisis.

What we’ve learned as runners, not only about health and fitness but about our relationship with the planet we depend on for every breath, could have critical importance in reshaping the lifestyles and policies of our country.

While we runners/walkers/riders are clearly a charitable bunch when it comes to raising funds for medical research, why aren’t we doing more for our natural spaces?

As an avid trail runner and hiker, being outdoors exploring parks and preserves in my local area and beyond is pretty routine. Most weeks, I volunteer with my local conservation district. And my husband and I donate to several environmentally-focused nonprofits. (Runners being such a giving bunch, I don’t doubt you do similar things.)

But, environmentally-focused races are hard to find.

Green racing events are popping up around the globe (see the San Francisco Marathon, Bank of America Chicago Marathon, Eye-Q Two Cities Marathon, London Tree-athlon, Run for Central Park, Pfalz Point Trail Challenge). And (this past weekend being Earth Day), the Nature Conservancy’s new Team Nature initiative gave racers in the Northeast a chance to raise funds for the organization.

These developments are a match made in heaven…on earth.

My only wish? More such partnerships! I’m hoping to seek out more of these types of events and add them to my race calendar. In the meantime, the one thing we can all do is appreciate these amazing natural resources. And now that National Park Week is here, there’s really no better time to immerse yourself in such beauty. Presented by the National Park Service and National Park Foundation, admission to all of America’s protected public parks is free now through April 29, 2012.

Last May, my husband and I took a stroll along the National Park Service’s Ice Age National Scenic Trail as it sprang to life. Met by a friendly neighborhood dog (not many national parks come equipped with such guides, but the charming Chippewa Morraine segment did that day), we first checked out the Interpretive Center.

We learned that 600 (of 1,200) footpath miles run the length of moraines marking the furthest advance of Wisconsin’s last glacier. Divided into nine units, our section offered us 23 miles and three trail loops (Dry Lake, Mammoth Nature, and Circle) to explore.

Our new four-legged pal literally showing us the way, we stepped into our outdoor classroom and set out from the trail head situated atop a hill (or hummock) created by glacial lake sediment deposited some 12-15,000 years ago. After making our way past a grassy plain, we enter a forest paradise and see a showy snow trillium bathing in the sun.

We walk by myriad blue lakes and a tree snapped by a recent storm. (Can you spot our furry black guide dog below making his way from the lake to the grassy shoreline?)

While I stood snapping away at the scenery, our furry friend showed that runners and hikers aren’t the only ones who understand what fun blasting down a dirt trail can be! Ooooo, boy!

Of course, he didn’t know much about how the pristine lake he’d just taken a dip in first formed (blocks of glacial ice buried in deposits melted, leaving depressions called kettles); but, that didn’t seem to bother the old guy.

He showed us around an old abandoned logging road, and over a footbridge between two lakes. We stopped for a while at a bench at Horseshoe Lake to see a heron rookery (a colony of large stick nests in the trees) and wildflowers painting the landscape.

Atop an esker, an S-shaped ridge of sediment left along the bottom of a melt water stream (the stream ran through a tunnel beneath the ice), a stunning vista.

Although we were hiking this day, running these lanes requires extra attention and fancy footwork to navigate safely around the many erratics (large boulders) jutting out of the dirt. Dragged and polished by the glaciers so long ago, they remind middle-of-the-pack/slower runners like me how powerful slow and steady really can be.

Other than old blackie, the trail was all ours that day. So, I give a mighty oak a little love back for serving us up such fine air and scenery. Tree-hugging’s not only for hippies!

I’ve been lucky to hike and run this section of the Ice Age Trail a lot. This weekend, I’ll be back on it again (for the first time this year), racing in the Chippewa Moraine 50K/10K Trail Race. One day I may ultra. For now, the 10K will be plenty challenging. And immensely rewarding.

My experience on that special glacial terrain, working my way up and down rocky and rooty paths that whisper their secrets in my ear with every stride, will give my heart and legs a great workout. But, it will give my spirits a terrific boost, too. Running in amazing natural spaces such as this connects me to the land in such a significant way. To take part in the ebb and flow and history is education and appreciation rolled into one.

Wisconsin’s “Gift of the Glaciers” offers residents and visitors the perfect opportunity to reconnect. If you want to give it some loving care, see the Ice Age Trail Alliance for volunteer opportunities (and trail maps and current conditions).

Ed Ayres challenges us:

[W]hat have we runners done to help our troubled society find a more enduring and sustainable course? In some respects, it appears that we runners have simply gone our own way and now live in a parallel universe. We buy our high-tech shoes, Garmins and Gore-Tex gear and fly around the country (or take the Prius) to running events that are celebrations of the good life, but I wonder if we’ve become a little too disconnected from our origins–and our future. …

[W]e runners have a moral obligation to take more initiative to share what we’ve learned — about our interdependence with the natural world and each other, and about the critical importance of keeping our bodies and minds well-exercised.

Where do you connect with nature? What kind of charge do you get out of it? How do you use what you learn outdoors and/or share it with others?

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Each week there are 10 winners, and we’ll try to spotlight one or more of them here on the blog. This week, one of those winners – Gerald H. – shares what inspires him in a Q&A with dailymile below:

Gerald's Strong Face

You’re looking strong in this picture! Can you tell us about the race and how you were actually feeling so close to the finish line?

This marathon (Berlin 2011) was actually my first, and so emotions were running high! My thighs started to hurt at around km 25 (mile 15), but the pain luckily did not get worse, so I was able to push my body to a negative split (second half of the marathon faster than the first). The last kilometer was the best and most unforgettable, as the finish line was already in sight and it was just a pleasure after 41 km on the legs! I will never forget the feeling of finishing this first marathon!

When did you first start running?

I started to run longer distances (> 5km) on a regular basis in 2008, but I did other sports before like sailing, cycling and kayaking.

How do you find your strong during races?

Oh, this is very different, depending on my current shape. Sometimes other runners in front of me challenge me to close the gap. Other times, when I’m in very good shape, the distance signs help me push even harder to the finish line – but the opposite can also be true! And last but not least, cheering spectators also help me to gain some extra seconds

Gerald’s weekly running distance (km's) up to Berlin Marathon race day

What is the most difficult part of race day for you?

The first two kilometers are always the hardest. It always takes some time to bring me into the right and fast running mood. But when I have found my “flow”, I am able to keep this pace for a long time.

Do you prefer to train alone or with friends?

I prefer to work on speed and interval alone, but I meet every weekend with other dailymilers from Berlin for a long slow distance (LSD) run, which I really enjoy. I’ve also just started to run to work (15 miles) with a colleague at least once a week!

Gerald at the finish line of the 2011 Berlin Marathon (3:39:57) with the famous Brandenburg Gate and Berlin Tower (Fernsehturm) in the background

What are your goals for 2012?

1st Triathlon (Olympic distance), 3:20:00 Marathon, and 1st ultra-marathon (~60 km)

Do you have any advice for other dailymilers out there?

When you start running, you should always record your workouts (time & distance). This helps to find motivation and achieve personal bests. Of course posting of your workouts to dailymile also helps receive motivation from the comments of other runners!

What is going to be your first route in your new pair of Saucony Guide 5s?

I can’t wait to wear them on my standard 18 km route: http://www.dailymile.com/routes/1092927-running-route-in-berlin-de

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Thanks to Gerald for his time, and congratulations to all the first week winners! You can find all other submissions at saucony.com/strong.

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Leg muscle cramping is a big issue for runners, and it particularly gets a lot of play in marathon and ultramarathon circles.  When cramps hit, there’s really nothing you can do but walk.  The traditional argument for the causes of cramping boils down to one or both of the following factors:

1. Dehydration
2. Electrolyte depletion

So the common prevention steps are to drink plenty of fluids and take electrolyte supplements (either in the drink or via tabs, capsules, etc.).  And in the case where cramps start to cause problems during a long run or race, the traditional reaction is to try to offset them by replenishing fluids and electrolytes.

I’ve got issues with the cause argument, the prevention approach, and the proposed fix.  Let’s take each in turn.

On the causes of cramping during extended bouts of exercise, there is now a more focused body of research to draw upon.  There are several good studies that have been carried out under a variety of settings, and here are three that summarize quite well what I currently believe (chosen because they are free downloads so everyone can take a deeper look, should they wish):

• http://www.ncbi.nlm.nih.gov/pubmed/15970952 This study measured the incidence and time to onset of calf cramps in a laboratory setting with groups that were either given a carbohydrate-electrolyte drink or not.  While there was a difference in time to onset of cramps (longer for the carbohydrate electrolyte drink group), the incidence of cramps was the same across both groups.  Conclusion: Dehydration and electrolyte loss are not the only cause of cramping.
• http://www.ncbi.nlm.nih.gov/pubmed/15273192 This study may be most relevant or familiar as it was performed in race conditions.  Experimenters took weight measurements and blood samples from ultramarathoners before and after a race, then looked for relationships between cramping and their weight and/or electrolyte concentration in the blood.  Overall, there was no difference between those with and without cramps in terms of bodyweight (an indirect measure of dehydration) or electrolyte profile.  Conclusion: Dehydration and electrolyte loss are not associated with cramping.
• http://www.ncbi.nlm.nih.gov/pubmed/17465609 This study summarizes a number of different data sources to try to determine what might be the cause of acute cramping, if not dehydration and electrolyte loss.  The presented theory highlights spinal reflex mechanisms which are a result of localized muscle fatigue as a cause of the muscle cramps.  In other words, muscle fatigue from endurance exercise leads to a neuroskeletal feedback loop that causes unwanted muscle contractions at the fatigue site.  Conclusion: Cramps are brought on by muscle fatigue.

This jives with a couple of common sense arguments that I’ve always had.  The first is: “Electrolyte and fluid loss are everywhere in the body, but cramps are very localized.”  If these were the causes, you’d expect cramps to hit your whole body.  The second is: “Cramps really only hit people in longer races.”  You’d expect a decent incidence of cramping in short races from people who showed up dehydrated if this was the leading cause, but that’s not really the case.

OK, on to the typical prevention approach…drink early and often in a race.  Aside from the potential issues with hyponatremia, over-hydrating also is a poor energy management strategy during a race.  Consuming drinks takes energy to do (i.e. moving across the road, slowing down and speeding up, messing with breathing cadence), and digestion takes energy as well.  Plus an over-full stomach is no fun to try to run hard with.  So, I’m much more of an advocate of drinking only when thirsty.  Same goes for managing cramps when they set in.  Not only do I think it’s treating the wrong cause, but it’s going to lead to the potential for other problems (like barfing…).

Let’s flip the whole thing and approach cramps from the perspective of the last article.  If cramps are caused by muscle fatigue, the only way to avoid them is to train your muscles to fatigue later and later.  So, this is why I prescribe a couple of specific things for people training for marathon (or longer) races:

1. As many miles as the body can handle without getting injured during training.  Time on feet wins all arguments, and muscles that have lots of practice running when tired (the whole idea of mileage) become more efficient and fatigue later.
2. Long runs with minimal fueling.  Not every long run, but some long runs are simply time-on-feet with very little calories so that the athlete can simulate running in a depleted physical state to train their muscles how to deal with it.

When cramps do hit, and I hate to say this, there is nothing you can really do for that race.  In this case, it’s all about the proper prevention strategy: Strong and well-trained legs will carry you to the finish.

Also of note: I don’t think that hydration, carbohydrate, and electrolyte consumption don’t have positive effects during training or racing, I’m just speaking of cramping in this case.  And at the end of the day, we’re talking about complex and interconnected biological processes that are likely to have a number of causes.  If your strategy is working for you during races, stick with it.  If you’ve had cramping issues in the past, then give the extra preparation that I’ve mentioned a try.

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This isn’t the first time Renee has come back from an injury. She ran in high school in the 1980s, following the footsteps of my sister and brother into cross country and then on my own into track.  Then in gymnastics she tore her ACL and meniscus. She had surgery to repair the tears and was told never to run again. “I pretty much gave up all exercise,” she confessed.

Out of school, she had kids and gained wait. Then in 2004 her knee began to act up again. It hurt. It gave out constantly. “I could tell I had more meniscus tears,” she stated. A visit to an orthopedist brought the cold hard facts to the fore. Renee no longer had an ACL.  In January 2005, she underwent ACL reconstruction surgery. It was the hardest, but best thing she ever did.

“Part of my rehab was to walk,” she said. She started by walking to the neighbor’s mailbox and back. When that became routine, she walked further. She continued to increase her distance and time until she could walk for 25 minutes. She wondered then if she could jog. “I would jog to one telephone pole, walk to the next and repeat,” she reported. Renee eventually found a couch to 5k program that she that she convinced her husband, Dave, to follow with her.  They lost 75 pounds!

“I am so fortunate that Dave and I can workout together,” Renee said. “There are many days when one of us really doesn’t want to go out. One will get the other off the couch and out the door.”

Dave and Renee ran for awhile and then took to cycling together, too. Shortly thereafter, Renee heard about the sport of duathlon. She’d never heard of anything like that before, but figured if she could ever compete in the run-bike-run event, she’d know she was healed.

In 2009, Renee ran her first 5k. “I had a blast! I blew away the goal I had set for the entire year.” Renee did more 5ks that year and then in 2010 she added a few half marathons to the mix. That was the year she finally entered her first duathlon with her running shoes and a borrowed bike. She was hooked!

Last year, Renee and Dave completed a few road races, a trail series and several duathlons. She had a good year, placing in the top four of her age group in everything I did. “I even had a third woman overall at one duathlon!” she effused.

There are no duathlons during the summer months in Minnesota, so in order to keep competing in multi-sport events, Renee took up swimming so she could enter a triathlon or two. This was a big step for her. Because of a few near drowning experiences, she was afraid to put her face in the water. Still, she took beginner swim lessons at the YMCA. “One of my instructors held my hand while stepping in the deep end,” she admitted. She survived that and was diving into the pool by the end of the session. Over the long winter months, Renee continued swimming, running and cycling classes. She was looking forward to a great 2012.

Then came the stick. On February 3, Dave and Renee were out on an easy 8-mile run. It was a beautiful day, but there was a little snow and some ice to watch for so they were running carefully. Three and a half miles into the run, they crested a hill. Renee looked down the slope to see where the icy patches might be and missed seeing the stick that did her in.

“I made enough noise going down,” she reported, “that two people from across the street started over to help me.”  Before they arrived, another person stopped their car to see if she needed help. Because Renee couldn’t walk, the woman loaded Dave and Renee up and drove them home. “That’s Minnesota nice at its best!” she stated.

Recovery has been difficult for Renee. “While I’ve put on a brave face,” she reported on dailymile, “the fact is there have been many tears.” Those tears aren’t holding her back though. She’s not a quitter. She keeps swimming and cycling as much as she can and she’s started doing those 3-minute running repeats her doctor allows with power walking between. She has registered for her first triathlon in June. Her goals for that event are simple. Don’t drown on the swim. Bike as hard as she can. Run without reinjuring her ankle. The age group awards can wait till later.

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So here’s the big secret to running well in Boston, rather than feeling great until the Newton Hills then falling most precipitously off the proverbial pace wagon.  I’ll give you a moment to go close the door to your office so this amazing Boston secret doesn’t get out to the riff-raff.

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OK, perimeter secure?  The secret to running Boston is that it’s just like any other marathon course. (Sorry to disappoint if you were expecting magic)  So, go out conservatively, run steady in the middle, focus on steady effort over the hills, and then dig deep in the last few miles.

Let me break that down a bit more for you.  Let me juxtapose how a lot of people crash and burn at Boston with how you really should run it like any other course.  I’ll give you a few unique Boston tid-bits that I’ve picked up (I ran Boston in 2010) and that I’ve seen other experienced Bostoners talk about.

A consistent pacing strategy took Geoffrey Mutai to the win in 2011. Photo: photorun.net

Go Out Conservatively.  This is the most important thing to do in any marathon, but Boston has a number of things working against you in this respect.  First, it’s Boston.  Normal race-day adrenaline is even worse.  Second, you’ve been cooped up in the Athlete’s Village for a few hours, and all you want to do is run.  Third, it’s seeded.  Everyone around you in your corral also ran about the same qualifying time, so you’re all going to feed off one another (and let’s face it, want to compete with one another).  Last, and most important, it’s a big downhill at the start.  You drop about 300 feet in the first 4 miles, but half of that is in the first two-thirds of a mile.  The course is begging for you to go out like a cannonball, and that’s what plenty of people do.  And then they get to Newton and their legs are 100% dunzo.  Contrast everyone who thinks they can “Bank Time” on the early hills with Geoffrey Mutai in 2011 (he ran the fastest Boston and fastest marathon…ever): Mutai ran the first 5k in 4:41 pace, and finished the race averaging 4:42 pace.

Enjoy the Screamers at Wellesley, but Stay in Control. Photo: photorun.net

Run Steady in the Middle.  Boston is a non-stop cheer-fest.  It’s unlike other marathons (except for the really big ones like New York) in that there are very few spots where there aren’t a lot of spectators.  And there are plenty of places where there are an abundance of spectators.  It’s easy to get caught up in the screaming and start pressing the pace too soon.  The most well-known example of this is Wellesley just after the halfway point.  Those chicks are really screaming.  And it’s crazy energetic, and plenty of people want to get up and take off at this point.  Again, this will come back to haunt you when the hills hit.  I’m not saying you have to run through there like a stone-faced robot.  Every year when Ryan Hall runs through this point, he gets right up close to the screamers and gets them even more loud.  But he doesn’t pick up the pace at this point.  Bank that energy and use it later.

Heartbreak Hill only rises 88 feet. So run it easy like any other hill.

Focus on Steady Effort Over the Hills.  When you get to Newton and the hills begin in earnest, you’ve now had the entire training cycle plus 16 miles to think about how you are going to attack the climbs.  First instinct: Run them hard!  Think this over, though.  You’ve just been running downhill for a long time…your quads are going to need to adjust.  Don’t make the mistake of taking off like a rocket up the first hill.  Like any marathon, run steady effort over the hills.  This goes double for Heartbreak.  In the grand scheme of things, it’s not a huge hill (roughly 100 feet of elevation gain over a little less than a mile), but it looms large in everyone’s brain.  As you start up Heartbreak, you’ve still got about 10k left in the race…so while you may think that the end of the effort is at the top, you’ve still got plenty of work left to do.

Dig Deep in the Last Few Miles.  Here’s where it’s time to let yourself get totally caught up in the frenzy.  Once you have a few miles left, go ahead and throw everything I said about being conservative out the window and just run.  You get another stretch of elevation loss to the finish, so use it to your advantage.  The crowds are crazy all the way to Boylston Street…let yourself get caught up in the energy and give it all you’ve got.  When you make the final left turn, just GO.  That straight is longer than everyone expects, but you’ll make it.  The fanfare alone gives you twice the normal finishing strength.

Remember that scene in Hoosiers where they went and measured the court in Indianapolis at the state finals?  Think of Boston the same way.  It might feel bigger, different, more than any other marathon course, but at the end of the day, it’s 26 miles and 385 yards just like any other marathon.  Keep your approach the same: Smart, conservative, relaxed…then get after it in the last 5k!

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