Why I Run

Not long ago, my mother asked me, “Why do you run? It always looks like it hurts.” As I thought about this, I realized that she never saw me run except in a race. This can lead to the impression that running hurts, and it can, but a lot of runners never make it hurt. That’s OK, but it also means that if they race, they aren’t racing up to their potential.

My mother never saw the training time, in blocks of 30 minutes to 2 hours or so, spent with a friend or friends, chatting while running at a comfortable pace. She also doesn’t see (or if she does, doesn’t understand) the little victories that each race is made up of. I have a racing friend who, though he has a few years on me, often beats me in races. I always congratulate him when this happens. One day last year, I had a breakthrough, a small difference in training paid off big, he couldn’t say enough. He said something like, “I looked for you as we neared the finish, and you were nowhere to be seen.” (So, he does key off of me!) But, it’s that kind of rivalry that takes both of us to a slightly higher level. Now, as I approach the finish, I visualize him trying to come past. It makes me struggle a bit harder to get to the line before he can inflict this on me again.

I’ve been blessed in my running. I’ve proven to be fairly durable. I’ve made a lot of friends, and have had the pleasure to line up (and occasionally chat) with some really great runners. One of the more enjoyable things I’ve done took place this past fall, I had the chance to introduce a great older runner (early 50’s) to a great younger runner (30ish). Part of the conversation was on what took you from a high-level open runner to a top age-grouper – the upshot was 20 years at 10 miles a day average (Yes, the top guys, even in the age groups train at that kind of level…and so, it was decided that what separated these guys was, give or take 73,000 miles in the legs.) When you realize that these guys are putting 3500 to 5000 miles a year on their legs, you also realize they put car-type mileage on their legs.

It’s these friendships, rivalries and experiences that for me, make running a treasure and a joy. So, does it hurt? Sometimes, but the pain is more than made up for by the nice experiences. That, Mom, is why I run.

Boston Marathon #1

I've wanted to run the Boston Marathon since I saw Frank Shorter win the 1972 Olympic Marathon in Munich. After high school, I fell gradually out of shape and when, at age 30, I ran my first marathon, the gap between Boston's qualifying time and that time was enormous. Three years ago, I decided to commit myself to earning a ticket to Boston. I should point out that I'm aware that you can get into Boston through a number of charities (by raising money for them) and that many runners simply bandit the race (run without a bib). I've been offered other people's bibs, but any of those methods of running it would be tainted in my mind (Note: that is a personal thing...qualifying is a part of the process. It's not my intention to condemn the charity runners. I have no qualms about condemning bandits.)

I've seen Boston only once, when I saw Seko win. (From reading historical accounts, it must have been 1981.) There's a wonderful picture of him in this race at Leo Kulinski, Jr's website. (note: I could not bring this up as I write - I'll try to confirm the site soon.) Also, there's a wonderful picture of two American Boston Marathon champions sitting together - Amby Burfoot (1968) and Bill "Boston Billy" Rodgers (1975, 1978, 1979, 1980).

I've heard a lot of Boston stories, but what intrigues me the most is the "scream tunnel" at Wellesley College. I've heard that going through it is a fabulous experience. If all goes well, I'll get to hear it next year from the course. And to the Wellesley co-eds, thank you from runners everywhere.

The other point on the course that intrigues me is Heartbreak Hill. I understand it's not very intimidating alone, but put into a string of hills after most of 15 downhill miles, it is supposed to be able to hurt you badly.

Boston is arguably the greatest U.S. marathon. Certainly it's the greatest U.S. spring marathon. People can (and will) argue all day about which American Marathon is best (right now, the competition is with New York and Chicago). The one thing no race will be able to match is Boston's rich history. A few of the names include: Clarence DeMar, the Johnny Kelleys, Ellison "Tarzan" Brown, Eino "The Ox" Oksanen, Bobbi Gibb, Katherine "K.V." Switzer, and two great racers who may be best known for their futile struggles at Boston - Tom Fleming and Patti Lyons Catalano.

My efforts at qualifying were nearly rewarded two years ago when I missed a qualifying time by 9 minutes. An injury end my efforts last year. I'm training harder this year than ever before and am fairly confident. I just need to have a few good breaks (like not totally atrocious weather and no sickness) when I try to qualify. This dream became more realistic when the qualifying standards were loosened a few years back. I need only run a 3:30:59 to qualify (age 45).

Oh, one gripe about Boston, it's easier for women to qualify than men. (If looked at in terms of women's records vs. men's or similar criteria.) It's not fair, but I don't mind a bit.

Now, if only the Sox will win the Patriot's Day game this year...

Marketing Us Fat

If you're like most young people (and a fair number of older people), you believe that in order to succeed at physical activity, you must drink replenishment beverages and eat nutrition bars. Prior to the introduction of Gatorade in the mid-1960's and its widespread marketing in the 1970's, the concept of a sports drink was alien to most people. In the 1980's, the Power Bar was introduced. Both of these products can perform important functions for athletes, but unless you understand what they do, you may be taking in needless calories, and emptying your wallet faster than necessary.

Prior to the introduction of these products, marathons got run, bicycles got raced, but the triathlon had not been created. How did athletes deal with the lack of these products? Generally, they took water, and if the event duration was long enough to have it make sense, they also had a sugared beverage of some kind. The combination of these two items was adequate for excellent perfomance.

At the gym last night, I had a conversation with a man who drank a 20 oz. bottle of Gatorade in the locker room. He knew the caloric content of the drink was 125 cal. (2.5 servings @ 50 cal./serving). Whether he knew that in order to offset his calorie intake, he'd have to run or walk about a mile, I don't know. I wonder if he'd have been so quick to throw it down if he knew.

Don't misunderstand me, these products have their place, but unless an activity is longer than about an hour. No special replenishment is necessary. After your activity, drink some water, eat something containing some sodium and something with potassium (fruits or vegetables) and perhaps something with some protein and you have all you need.

The place where these products shine is in long duration events. To me that means two hours or more. Sugars provide energy. (I ran my first marathon without taking anything but water and fell apart at mile 23, three hours into the event - I wonder what the outcome would have been if I'd been replenishing sugars during the event.) Replacing salts becomes more important in events of about 4 hours or longer duration (and these times are based loosely on studies I've seen and are NOT absolute). It helps prevent imbalances of electrolytes, especially hyponatremia.

Energy Bars are mostly another way to take in sugar. Whether your choice is a Power Bar, a Clif Bar, Luna, Pria, etc. these products provide you with a lot of calories in a small, easily digestible form. This is good if you're doing a long activity, but bad if you're exercising for weight loss. And you should be wary, some of these bars are getting awfully close to candy bars. (My preference is for the original Power Bars in part because they taste lousy - but that's one of their biggest benefits, I think they're a bit lower in calories, but you don't eat them beause it'll taste good, you eat it because it'll help you.) Most of the bars my wife has around are in the 200-250 calorie range, so for someone attempting to watch their weight, that may be 1/6 to 1/8 of their desired daily caloric intake.

Before the introduction of these sports nutrition products, athletes chose foods that would / could / should help them. There was a bit of a science to it, avoiding high fat (and to some extent high fiber) foods. I'll tell you that two marathons ago, the half a banana I was given at mile 16 or 18 was welcome and very easy to put down. At my next marathon, I took an orange slice near mile 20 and nearly vomited. (And I can usually take oranges easily, but that far into a marathon, nothing is normal.)

So, what is my energy drink? I'll take ade at a race occasionally. When I walk, I normally bring cold tea with honey dissolved in it. (Warning: It stains, so expect ruined shirts or be very careful.) One old standby was defizzed Coca-Cola. I've become partial to gels, my personal favorite is chocolate Clif Shot, but I have a friend who swears by Carb Boom Orange Cream because it's easier to get down without water. (I try to take these about 200 yards before a water stop.) Try a bunch of stuff to find out what works for you. Take plenty of fluids and have fun out there. Used judiciously, these sports nutrition products can help you to improve your performance. Used foolishly, they'll make you fat and slow.

Bracing For Impact

One day last week, while running, I overtook a black man walking. (That he was black is only slightly pertinent only due to his reaction.) I generally try to say "Good Morning" or something similar as I approach someone in order to avoid startling them. I guess I was a bit tardy in this case. He braced for impact, dropping his shoulder, adopting a wide stance, etc. Clearly, he expected to get hit. I don't know if he had played football, had been in the military, or had grown up in a place where a surprise attack from behind may have been at least somewhat "normal." When I did greet him, he relaxed, but this raises the issue of safety when outdoors.

Generally, men face a bit less threat than women, bit it is not nil. Of course, if you are trained at a moderate level, you training may be your best defense. You have the ability to move away from the danger if you perceive it early enough. (Yes, run away!) Keeping your ability to perceive danger is one of the other keys to your safety. That means that Walkmen, i-Pods, etc. should ideally not be used, but if used, should be at a low enough volume level that hearing the sounds of impending danger is likely. Choose where you go with some sense - if a bad area is unavoidable, don't show things of value, nor carry more stuff than necessary. If you're a walker, using a staff provides you with a pretty devastating cudgel if needed.

How do you defend yourself? There are several things you can do to protect yourself, and which is likely the best is very dependent on the environemtn around you. A personal alarm, sounding a 100+ decibel tone, may drive away an attacker if you're in a busy enough place that people will look. On a country road in the middle of nowhere, it may well be meaningless (or even anger the attacker to more violence). A cell-phone, especially if 911 can be called with a single button press, can be a great defense - if you're in an area where a rapid reponse can be expected. Mace or pepper spray (if legal) can disable an attacker long enough for you to get away, if you use it well and aggressively, but be careful, if you use it in a situation where it's inappropriate, you could be charged with assault or sued. A stun gun (illegal in many places) will disable an attacker, but does require application in close quarters, so you must engage the attacker. Again, expect criminal charges or a lawsuit if used inapprpriately. The more distant version of the stun gun is the taser(illegal in many places). It's a powerful disabling weapon that can be used at a modest distance. Finally, there are real guns, but unless you're prepared to use on and deal with the serious emotional issues that will result, I don't recommend this option. Again, the charges/lawsuit issue
will present itself, and you'll likely need to get a special permit to carry a handgun (not an easy process in most places).

You can also take self-defense or martial arts courses. Eyes gouges, knees to the groin, striking with keys or other small, hard objects can do a fair amount of damage.

What do I advocate? Run away! But, you need to make the choice. Most criminals don't train aerobically, so if you can stay ahead of your attacker for a few hundred yards, the threat will disappear. On the other hand, if your attacker participates regularly in sports, especially if they're young, they may be very quick and this option is not a good one. If your attacker is after cash, just give them what you have (you can also keep cash in two parts if you carry more than you're comfortable losing, then give up the small batch if you get mugged).

But, what if he has a gun? About 20 years ago, I saw some statistics about gunfights and they were shocking. During a typical gunfight, the distance between combatants was something like 7 feet, I think the typical number of shots fired was around 8, and something like 3 of those struck participants. The upshot is...if you move around and are retreating FAST, you are reasonably safe. Of course, you must make the decision, and your life may depend on making the right one.)

Making good choices ahead of time minimizes the risk, but if you find youself in a bad situation, try to keep calm and carefully make choices that you feel are good in light of the situation.

The SUV Rant

During the last 40 years or so, the design of the automobile was changed to make it safer in the event one struck a pedestrian. In the 1980's, a trend became clear, that was that trucks (especially SUV's) began to become popular in non-rural areas for use in place of cars. So, what does this have to do with weight loss? Well, if you either walk or run for weight loss, there's a pretty good chance that these vehicles are putting you in greater jeopardy than necessary.

Why is that? Well, let's look at what's happened to the design of cars. One thing that was done (and some of these things were done for several reasons, like the combination of safety AND improved mileage) was the tendancy to lower the nose on cars. This meant that a pedestrian struck by a vehicle tended to fall onto the top of vehicle, with the primary point of impact being the legs. When the same pedestrian is struck by an SUV, the combination of high hood, high bumper and high ground clearance means that the primary impact will occur to the torso and that they are likely to fall under the vehicle to suffer additional crush injuries from the wheels and undercarriage. tara reid naked nip slip lindsay lohan boobs

Open sports cars that are close to the ground are often driven slowly because the perception of speed in these vehicles is enhanced by proximity to the ground, wind in the hair, etc. Conversely, SUV's, by being elevated and closed tend to minimize the driver's perception of speed. Older trucks were often driven slowly because the stiff suspensions needed for heavy loads and/or off-road use meant they punished the driver who went too fast. Advances in suspension technology and the production of upscale / consumer SUV's have eliminated this, so I expect that newer SUV's (and the trucks that are co-designed with them) are often driven faster than earlier models. tara reid naked nip slip lindsay lohan boobs brittany spears

Keep in mind that an SUV may weigh 1.5 to 2 times what a car weighs (and while basic physics says they can stop as fast), if they fail to stop, they can do a LOT more damage. In an accident, the smaller vehicle tends to suffer more. Before you say, "Good, I made the right choice by buying an SUV," I'll tell you from experience that EVERY overturned vehicle I've seen in the last five years (and being a saleman, I've seen many) has been an SUV. They tip over much more readily and this causes their occupants injury. Add to that the risks of unsecured loads in the vehicle and you have a vehicle that endangers pedestrians, other vehicles and its own occupants. tara reid naked nip slip lindsay lohan boobs brittany spears

Try a Race

OK, so your goal is to lose weight, why on earth would I suggest that you try a race? Road races today are not the super competitive events of 20 or more years ago. Many people enter road races to walk them. A few races have "no walker" policies (but often provide a health walk as an alternative). One of my favorite races has this type of setup - the Utica Boilermaker (www.boilermaker.com) in Utica, NY. They offer a walk on the day prior and encourage you to volunteer at or cheer for the racers in the main event the next morning.

Choosing a race that's friendly to walkers (or slower runners) gives you a goal to aim for, thus encouraging you to work at progressing. It can be a fun social activity at which you'll meet other walkers from your area. If you want to find races in your area, check at your local running store, the website of your local club (find it by visiting www.usatf.org or www.rrca.org), or one of the national sites like www.active.com or www.coolrunning.com or www.runningnetwork.com. Note that the more local sites are generally more complete than national sites. You'll also find some fine regional sites like: www.racepacket.com, www.raceforum.com, www.hitekracing.com, etc. Go to a race, if you want to see what the experience is like, but don't want to participate, most races are glad to have volunteers (and the racers appreciate you being out there whether you're passing out water or ade or just cheering them on).

Check it out, it can be fun.

Dry Skin?

Many people have trouble in the winter with dry skin. If you are affected by this, there are a few things you should understand. First, winter air is not dry...but heated air is very dry. Outside air in the winter is often very moist, but if you heat it, you increase its ability to carry water, so it becomes dry. A humidifier will help, but use of a humidifier has a downside - if too much humidity is put into the household air, especially if there are spots where it can penetrate insulation, a mold problem can result, so be cautious if you follow that route.

Our skin is kept moist by oils, like most animal oils, they are fairly hard oils. Many people who have trouble with skin dryness wash their hands with HOT water. I advocate use of lukewarm water. From the point of view of sanitation, it makes very little difference whether you wash in 100 degree water or 110 degree water (Fahrenheit). But, those few degrees make a big difference in softening your skin oil and allowing soap to strip it from your skin. So, one big step you can take is washing your hands in lukewarm, rather than hot, water.

A Pat of Butter or a Mile More

One of the things that motivates me to watch my diet is thinking about additions to my diet in terms of how much exercise they "cost." In general it burns about 100 calories when you either run or walk a mile. That's roughly the same number of calories in a pat of butter. When you start to look at things this way, you tend to make wiser food choices.

Oh, and the baked potato that you're going to put that butter on, it's 100-150 calories or so. Some people will tell you that the spud lacks nutrition, and they may be right, but it's high in fiber and therefore very filling, so I don't regard it as a bad food.

Similarly, a can of soda is usually about 120 calories (those bottles usually proportionately more). So, if you have the soda, plan on another mile and a quarter. (I recommend that soda, even diet, be limited to 2-3/week. Why? Most sodas contain phosphoric acid, and to eliminate this, the body excretes calcium phosphate. The process is not well understood, so it's possible that the calcium is coming from food, but it's also possible that it's leaching from bones. If you're concerned about osteoporosis, [and don't say, "I'm not worried, I'm a man," while osteoporosis is less of a problem for men, it's still a problem.], then you should be severely limiting soda intake.

This discussion could go on and on, but you get the idea. Make a little effort to make intelligent choices and your waistline will shrink.

The Misery of Stretching

Stretching isn't pleasant. I don't like to stretch, so when word came out a year or so ago that there was no difference in injury rates among runners who stretched and those who didn't, I was thrilled! Finally justification that I don't need to do what I hate.

Foot bone connected to the ankle bone...Our bodies are interconnected. If my hamstrings get tight (and right now, they're tight enough that if I pluck them, I get a beautiful sound), then my gait changes a bit and my footstrike tends to want to go forward, towards my toes, when I run. This makes my calves get tight and irritates my plantar fascia (with which I've been doing battle for months now), and I may lose more training time.

The study says, "Stretching doesn't matter." I say, "I hate it, but my body say I have to do it." I'm stretching again, because I have too much training invested to put it at risk. My experience says there was a flaw in the study. I'm stretching again, and so should you.

PS - if anyone can teach me to like stretching, I'd really appreciate it. Post any suggestions in the comments section.

The Normalcy of Discomfort

If you challenge yourself in your fitness activities, some discomfort is normal. (I think for many of us at a certain level, its lack is regarded as a sign of failure.) I've had some discomfort in my quadriceps (the big muscles in the front of the thighs), just above the knees, for a couple of days. One of the important things to remember is the difference between soreness and pain. To follow the example of George H. W. Bush (the former president), I'll say, "Discomfort - good, Pain - bad."

OK, now how do we tell them apart? Soreness will usually diminish with activity. It's a sign of the microtears that occur in muscles with heavy use. The occurence of soreness means the muscle has been damaged and will (if allowed to recover) come back stronger. (It will grow, and by growing, burn more calories every day...the weight loss tie.) Pain, on the other hand, will diminish only very slightly with activity, it's a sign of injury (OK, it can be argued that the discomfort is also a sign of injury, but to a much lesser degree.) True pain will often result in fatigue, as dealing with pain is very tiring. If you have pain, and the cause is not obvious or it's in a joint, you should likely be checked by a doctor. (If you've overdone a workout, and are gimpy for a few days, it's not necessary, but if there's a real injury, you should get it checked.)

So, I'm happy that I have discomfort, because I know that it will help me achieve my goal in the marathon in May. You should be happy if you have discomfort too. It means that you're progressing. I always used to welcome the pain that came during the first few days of cross-country or track season, it meant I was on my way back into shape. Keep youself a little uncomfortable, you'll be better off as a result.