I can see clearly now the rain is gone

I can see all obstacles in my way...................Yes, that's right, gonna be a bright, bright, bright shinny day! Sometimes, a run can be a blessing. In this case, it was a run on the day before Christmas up to Eagle Peak near Mount Diablo in the San Francisco east bay. Wet muddy fire roads led to smooth, sticky and perfect conditions for running on the singletrack. While others were looking for parking spaces, I was looking down the trail as I ran, probably faster than I have in a long time. Sometimes it pays to remember that running is playing, so go out and play! All the best. Happy Holidays and Happy New Years!!

snif snif got a cold, should I run?

At the risk of sounding like a politican, it depends. For myself, my general rule is if the illness if from the neck up, then I bundle up and run. If it is in the chest, I stay indoors. The key is not to take so much time off that you lose fitness while resting enough to recover. Colds are often a sign of overtraining. In my recent case, it was the result of flying cross country in a crowded airplane. So, I did the workouts I could, not expecting great times, something to consider of you are sick and do run, I suggest thinking of it as just getting in the miles and not care about the time. If the cold is likely to be caused by overtraining (and how do I know that?-see below) than back off the training, do some cross training and take some naps. No kidding. Naps are, next to ice, a runners best friend. Remember, your body gets stronger when it is resting. So, when you are sick, take the Nyquil, watch network television, read Scientific American, whatever it takes to get you to sleep and think long term. Get over the cold, watch out for the over training and get back to your running!

Signs you are overtraining

If there is one subject that Runner's World beats to death, it is this one. Signs of overtraining include the following:

Lack of motivation-oh jeez, not another 10 miler! Didn't I do that last week?
Feeling tired all the time, right Honey, I'll take out the trash, in a minute...............................
Being short tempered when you are normally easy going
Not recovering from the previous day's run, even when it was a "recovery" run
Your effort remains high, but your times plateau or worse, you get slower

Notice any of these symptoms before you caught your cold? Now, you can see the use of a training diary in noting trends. Something to think about! Stay warm!

Be careful what you wish for or what you write in your blog

In an earlier post, I wrote about the joys of running in the winter and/or the rain. Today, I got what was coming to me. After taking the last two days because a cold (that I caught on the way to San Francisco frm JFK) had me feeling like death warmed over, I geared up and went out on my usual run along the bay. Heavy rain at times, sometimes windy, hey no problem, right? RIGHT!! I can do this. Pounding the pavement, trying to avoid the puddles and cars, I was making great progress, until....................................................it started hailing. Then it got a little grim. Add a couple of close calls with some fenders of cars and one UPS truck and I was home free. Wheezing like granny on the Beverly Hillibillies and feeling about as strong as Olive Oil, I crawled up the stairs to the locker room. Made it back to work and here I am, not working! But, I am warm and can gloat about getting in a workout when almost everybody else stayed indoors.

Winter in New York

Traveling to New York meant two things for me. First and most importantly, it was a chance to spend time with my daughter who lives there. Secondly, it was a chance to meet and run with the members of the Hellgate Running Club of Astoria, New York. With temperatures in the 30 to 40's, I was a little leary about wearing my favorite long running shorts instead of sweats, but was comfortable running the mile or so to Astoria Park and the track there to meet everybody. Introductions made, 3 other men and I ran through Astoria, Queens and onto Roosevelt Island. With beautiful views of Manhatten and the park itself, it was a really nice run. Shaking very cold hands afterward, I ran back to the apartment, happy and tired after a really nice. What's the point of all of this? That travel can be combined with running, all you need is desire, a daughter that likes to sleep in and directions from mapquest. Good luck!

Creative Workouts

Some of these workouts I've mentioned in other posts, some I have not. But, there are times when a runner has to be creative in order to do their training. For example, you are training for a marathon and you have a 10 mile run scheduled for that day, but your boss tells you the day before you have to work through lunch. What to do? try to get up early and run 5 miles, work and then try to do the same 5 miles at night. It's not the perfect solution, but you are getting the job done. Or, your beloved wants you to go shopping with them or to the ballpark or movie. Bring your running clothes, ask to be dropped off the distance you want to run that day and run home. You are stuck in the airport for a long layover, put the bags in a locker and take a run around the airport. Sound strange? Frank Shorter, the 1972 Olympic Gold Medalist in the marathon did this when he had to and so can you! So, be creative! don't think of excuses not to run, think of how you are going to get your run in today! Good luck!

Race Report

Beside writing endless and maybe worthless notes for the readers here, I do run a race once in a while. On November 15th, I competed in the Stinson Beach 30K trail run. Running a trail race is very different than a road race. I'll address that in the future. There were 250 runners in my race, I placed 33rd overall and 1st in my age group (50 and over) with a time of 3:22.

Winter Running

It's winter. Dark in the morning when you leave for work or school, dark when you come back. What to do? First, BE FLEXIBLE! What do I mean by that? I mean that if you have to confine your daytime run to a half an hour during lunch, do that. If you have to use handiwipes or use the sink to clean up, do that. If you are traveling, run the stairs in the hotel if there is no treadmill. See what I mean? Let's say you have a Spring marathon and really need to build up milage. Try two workouts a day, 3 times during the work week. Get a headlamp and a reflecting vest and run around the neighborhood if you can before going to work. A half an hour to 45 minutes in the morning and in the evening can result in 5-10 miles depending on how fast you can go. Do the longer miles on the weekend. Ultrarunners often do two long runs a weekend. Those of you who have the ability to focus on the treadmill can run for an hour or more to get in some good milage. The point of all of this is that winter is not the end of your training. Fight the urge to hibernate and keep training.

Other things to be aware of during the winter. Your times will be slower! So, instead of focusing how fast you run, focus on how much time you spend, an hour versus finishing your regular run in an hour. Make sure your upper body is warm. Overdress even if it means you get all sweaty. The legs will get warm all by themselves for obvious reasons. Consider using trail shoes for better traction and to keep the feet dry (most trail shoes have gore tex uppers that keep you dry) and a hat to keep the head warm. Some people need to wear gloves, some don't, keep in mind your environment, running in the bay area is noticably warmer than New York,

Just as in the other three seasons, it is important to hydrate. Depending on the weather and your clothes, you might sweat even more than in the other seasons and need more water or replacement drinks than normal.

So, don't lose the fitness you've obtained by hibernation this winter! Keep running.

Training Schedules

Look at almost any book or magazine that deals with running and there will be an article or a chapter on training schedules. In fact, there are books that are nothing but training schedules. I believe that despite the claims, there is no one size fits all schedule. In addition, some very successful runners do not have a set schedule at all. They simply run as far and as fast as their body tells them too. One runner friend of mine, has run a marathon in 3:20 at the age of 46 by running 3-4 times a week with some weightlifting thrown in and she has not idea how fast she runs. But it works for her.



For those of you who are more anal retentive and like the idea of looking at charts or spreadsheets in preparing for a race. There are some things that I suggest you consider when putting together a schedule.



1) Make the running schedule fit your life schedule. It is silly to schedule a 10 mile run during the work week, when you get off work at 6 and will have to run in the dark. Instead, try doing two 5 mile runs, one in the am, one in the pm.



2) Be flexible. If you have to run at lunch time and there are no showers available, then use the sink or handiwipes. Yes, some co-workers may think you are strange, but is that enough to prevent you from reaching your goal, whatever that may be? Or, you need to go to the post office or another errand that is a few miles away on Saturday morning? Then run to and from that place and kill two birds with one stone. I have used this one in the past. You have to visit the in-laws. After the visit, you get dropped off by the significant other 5-10 miles from home and you run home. SO wants to go to the mall. Run laps around the megamall while they shop. Have a long layover at an airport? If you are smart enough to use a backpack as a carry on, do some laps around the airport. The computer is in the backpack? hmmmm, tough it out and call it weightlifting and running!!!



3) Don't tie yourself into running a schedule written by someone you have never met such as the author of a article or book. These schedules are typically generic and "guarantee" you that you will finish the race. If you think about it, short of a ultra run, anybody can finish a race, just walk! All you have to do is look at the Charity Walkers that are found in almost every race these days. They always finish. If you want to run and see how fast you can run, then you have to consider your own needs.



4) The generic training schedule for anything from a 5k to a half marathon, usually looks something like this:

Week Mon Tue Wed Thr Fri Sat Sun

1 off 4 3x1200 Off 4 6-8 10-12
2 off 4 4x1200 hills 4 6-8 10-12

3 off 5 7 Off 5 8 12-15

4 Off 5 Off 4x1200 Off Striders Race

This typical schedule makes assumptions that will not work for me. First, it assumes that I can spend both weekend days running for an hour to 2 hours. I have family obligations and other things that would make following this schedule a problem. Second, it assumes that sometime during the day on a weekday, I can go out to the track and run 1200 meter repeats. Also, as you can see, the bulk of the milage is on the weekends which I believe encourages the "weekend warrior" syndrome which I believe leads to injuries and burnout.

5) My personal schedule for the weeks leading to a trail race looks like this:

Week of Phase Mon Tue Wed Thur Fri Sat Sun
10/13/2008 Build 2 Cross Easy LR TRL LR Cross Cross and easy pm
10/20/2008 Build 2 Tempo Cross LR Tempo LR Tail LR
10/27/2008 Build 2 Tempo LR Tempo Tempo LR Easy Trail
1 1/3/2008 Taper Tempo Easy LR Tempo Off Speed Cross or easy
11/10/2008 Race Tempo Trail Easy Easy Off Race 30K Rest

For me, this schedule works far better than the generic ones. First, I have the flexibility of doing different types of workouts on the weekends which keeps things interesting for me. Second, I never take off Monday because I want to get a good start on the week. I am lucky because I can run during the day on the roads. So, most of my speedwork is done on tempo runs, that is long sustained runs at 70-80% of my racing speed. Also, note that my race is on a Saturday contrary to the generic schedules assumption that all races are on Sunday.

The point of all of this is that as a runner, you will need to think about your lifestyle and your goals as a runner and make up your own priorities and schedule. But, whatever your schedule, if you plan on racing, I have a few more suggestions.

1) Have at least one and hopefully two of your workouts be quality workouts. By that, strive for either building speed, endurance or strength through running hills. The other workouts can be normal, routine milage or easy miles.

2) Every 4th week, should be for recovery. This is the week to take that vacation, do cross training. Do 2-4 workouts, but nothing tough.

3) Increase milage and intensity at different stages of your buildup to a race. Milage first and intensity as the race approaches. Do not increase milage and start doing interval workouts on the track at the same time. That can lead to injury or burnout. This is supposed to be fun, right?

4) When its an easy day, run slow. Don't let your ego get the best of you and race people. Remember that the best runners in the world will run 2-4 minutes a mile slower on their easy days. Revovery equals getting stronger.

One final note. in my schedule, I referred to phases. I will get into that later in more detail. It is a way of blocking certain types of training that will eventually lead to a peak, hopefully on the date of a scheduled race.

Breathing while running

Simple right? Well, not exactly. There are ways to breath while running that can make you a more efficient and faster runner. Also, it can make running a little less painful. Most people have no thoughts at all about breathing, until it becomes hard to breath and then that's a problem. There are two things that runners should consider about breathing. First, try to breath using your stomach. Look at it, watch it go in and out as you inhale and exhale. Why is this better than breathing with your chest? Aren't the lungs in the chest. Well yes, but the diaphragm is at the bottom center of your chest. Breathing using your stomach frees up the diaphragm, allowing more oxygen to get into your lungs which as you should know by now, make running easier and less painful. More oxygen gets into the bloodstream, muscles are fed and work better. Secondly, breathing in a rhythm is an excellent way to pace yourself, want to slow down, breath slower, faster, start breathing faster. One of the most common things new runners are advised to do is run at a pace where you can carry on a conversation. If you can talk and run, that means you are getting in enough oxygen. That is fine if you want to jog at an easy pace for a little exercise and enjoy the scenery. If you want to go faster, you need to skip the conversation. Breath in a rhythm that matches your arm swing and leg cadence. Think "steam engine" on a train, Try inhaling every other step. You should get less side stiches and feel more comfortable on your runs. Okay? Everybody exhale..................................................

Oh No!! It's raining!!!

Yes, the first rain of the season. What to do? The basic choice is whether to run on a treadmill if you belong in a gym or run in the rain. If you can focus for an hour or so, the treadmill can work. remember that the milage indicators and speed indicators are not likely to be accurate. So, run for a period of time at a pace that seems close to what you would do outside. Myself, I always run outside, I hate treadmills, too mind numbing for me.

So, you've decided to brave the elements? Good. Here are my suggestions. First, decide whether you want to be totally dry during your run or if you are willing to be wet. If you have to be totally dry, then you need to invest in a running suit made of goretex, a good hat and shoes that are either goretex or are sealed in a way that keeps the water out. Unfortunately, socks and most like shoes will get wet in a downpour. For myself, I wear what I normally wear based on the temperature. If its fairly warm and just raining, I add a hat to my shorts and shirt. If its cold, I add a long sleeve shirt. The point is to get in a good workout.

Running in the rain is not the time to be trying for a PR (personal record) and instead is the time to put in the miles and learn to run a steady pace in bad weather. Not all races are run in the sun or with no wind. Think of these kind of runs as training for those sort of races. You won't be intimidated like other runners. A personal example. In February 2008, I ran in the Kaiser Half Marathon in San Francisco. It was pouring rain as I drove to Golden Gate Park for the start. I knew two things. One I was unliklely to lower my best for the year of 1:29 and Second, everybody else had to deal with the rain too. I also knew that the finishing stretch on the Great Highway would be against the wind for the last 3 miles. Knowing what to expect calmed me down a lot. The race went as expected, cold, wet and windy. Things were pretty grim but I focused on a steady pace. Finishing at 1:32, I was not that happy about my time, but finishing 8th in my age group made me feel a whole lot better.

The point of my story is that you too can deal with bad conditions and come away from the experience with an appreciation of your abilty to fight through hard times.

Running Form and Gait Evaluation 10/25/08

I will be in San Francisco near the Embarcadero for anyone interested in having their form and gait evaluated. I will also be willing to spend time with any runner to discuss their form, training, goals etc. The more runners the better. Total time 30-45 minutes.

Running to Lose Weight

Anybody who runs in interested in their weight. Some want to be as light as possible so they can run faster. Others want to lose weight to look better, feel more energetic or for other reasons. All of these reasons are a good thing. Let's start with the good news. Running 3 times a week for an hour each time will allow you to slowly lose weight even if your diet does not change. Running will treat food, any kind of food like fuel. It's just something to burn up. Even more so during the actual run. For example, Dean Karnazes routinely eats food during runs that he never touches when he does not run, including large pizzas, chips, cookies and all kinds of sugary and salty food. Why? Those are the foods his body craves while running for a long period of time, as in 3 or more hours. That said, Dean eats virtually no sugar or "junk" food when he is not running.
On the not so good side, getting into a habit of eating junk food and eating until stuffed and relying on the runs to keep the weight down only works when you are running. Too many people run less or give it up altogether and then gain a lot of weight because their eating habits don't change. For competitive runners, this issue arises during the tapering phase before a race. The temptation to sit in front of the tv and eat crap and drink beer can be huge! This must be avoided at all costs. For non-competitive runners, eating right is part of the overall plan and complements what you are trying to accomplish with the running. What I never recommend are diets of any kind. All protein, all carbs and other fad diets will actually hurt your running and cause your metabolism to surge up and down. Running will increase your metabolism (the thing that burns up the food, preventing fat buildup) enough all by itself. Living on vegies etc. won't help much and will probably hurt you in the long run because of protein deficiency prevents muscle growth and repair and lacking in carbs lowers the energy you will need to actuall do a run. Think balance!!! In eating, training, balance (more on that later) is really important. I do not fast, but there are runners who are successful who will fast on rest days and only drink water or other fluids.
So, as a practical matter, how do you lose weight while running? First, burn more calories than you eat. You can do this by running for a longer period of time, increasing your normal run from 30 minutes to 45 minutes. Or you can run the same time but 4 times a week instead of 3 times a week. Or, you can do your normal 3 times a week run and do it faster, which of course means that if you run for your normal 20 minutes each way, by running faster, you will run farther. Capice? If you've been eating a lot of junk food, or are eating less than 2 hours before you go to sleep, then eliminating or decreasing these habits should cause you to lose some weight. As with your running, you can make these changes gradually. For example, you love pizza and fried chicken etc and eat that 2-3 times a week. Try saving those treats for one day a week. Make Friday night your night to go crazy without feeling guilty.
One final antodotal note. In 1976, when he finished 4th in the Olympic Marathon at Montreal, American Runner, Don Kardong was asked about his diet. Kardong replied in all seriousness that he ate large amounts of Froot Loops and Hostess Ding Dongs. He said it didn't matter what kind of fuel you put in the furnace as long as the furnace was buring hot. He was referring to this metabolism. What he didn't tell the reporter was that he was averaging 120 miles or so a week by running twice a day with one run done at a fast pace.
Take note

The Trial of Miles

What exactly is "the trial of miles?" It's something that runners who have learned for themselves over the course of their running. For example, the difference between a jogger and a runner is that a runner will keep running even after their body hurts so bad, every nerve is screaming to the runner to stop. A jogger will stop. There is nothing wrong with that. If the jogger's goal is to lose weight and be trim, that is a worthy goal and nothing to be ashamed of.

But, runners who want to find out how fast they can go, have to suffer through the trial of miles. When every fiber of your being screams at you to stop and your mind forces you to keep going, the runner builds a mental callous that allows the runner to find out what their limits are and then to keep going beyond those limits. Marathoners speak of the "wall" which is both a physiological and a mental barrier. The physical is the result of the depletion of the fatty reserves in the body and the build up of lactic acid. Staving off this wall is done by ingesting liquids, food or even jelly beans to keep up the glucose and other chemicals in the body. Sometimes it works, sometimes it doesn't, whatever, it is still difficult to break through the "wall" to the finish of a marathon or long distance race. The mental barriers for a runner can be as varied as the runners themselves. Mental barriers caused by undeserved expectations, lack of confidence, being unable to push through the pain etc. can cause a runner who may be physically able to perform well to slow down or drop out of the race all together.

There is no runner/racer who has not been tempted to quit during the middle of a race or a difficult training run. From beginner to elite, it happens to us all. Even after 40 something years of racing, I know in some part of a race, my body will be telling me to quit and I will have to force myself to not give in to that temptation. Fighting through this is one of the ties that bind all runners and joggers together. We've all wanted to quit at one time or another, but by fighting through a difficult training run or a race, there is a triumph that can only be shared by runners. Non-runners just won't get it. "Doesn't it hurt?" They will ask you. "Why don't you just stop if it hurts, that doesn't make sense." They are right, it does not make sense to them, but describing what you've experience during a race when "things got grim" will bring nods of undertanding from other runners.

If you haven't gone through the trial of miles yet, this will make sense after a tough race or grim run. If you already have gone through it, then................................

We few, we happy few, we band of brothers (& sisters) For he (she) that sheds his (her)blood with me shall be my brother (sister)

New Runners

So, you've bought that pair of running shoes, maybe rented Chariots of Fire or Without Limits, now what?
WHEN
My first suggestion would be to consider when you can run. Do you have enough time during lunch to do a run for 30 minutes, take a shower and get back to the office? Then for you new runners, I suggest doing this on Monday, Wednesday and Thursday if you like to eat out on Fridays or on Friday if you don't. If you can't run during lunch, can you run near your home early in the morning or at night? Then if the answer is yes, then try for 2-3 runs a week. On the weekends, you can do a longer run.

WHERE
In a perfect world, (or in East Africa) runners could do all of their running on dirt roads. Dirt provides plenty of cushion making it easier to avoid injury. In the western world, access to trails can be limited. But, everyone lives near a place where you can run on grass, parks or schools are the most common. Grass is a great place to work on your form and do your speed work. Because most of us have to run on concrete, try to plan your route where there are the least cars and stop lights. Nothing is more annoying than getting into a groove (can you hear me Stella?) and having to wait for a light to change. You new runners, you now know why those crazy people are jogging in place or jumping up and down while they wait for a light. Don't laugh, you'll be one of those soon.

HOW MUCH RUNNING

For the first few months, your focus should be on how long your runs are and not how far your runs are. Strive to run for 20 minutes, turn around and run back home. Don't worry about speed, focus on a steady pace and your form. A coach can help with your form and your gait. (gait is how your legs work while running) Form and gait is important to avoid injuries and increase efficiency which results in more speed.

IS IT OKAY TO WALK?

Yes, when you are first starting out, mixing running and walking is fine. As you do more runs, try to decrease the length of your walks until you can run your route the entire way.

WHY AM I STILL FEELING TIRED AND WEAK DURING MY RUNS EVEN THOUGH I'VE BEEN RUNNING FOR A MONTH?

Your body doesn't get stronger when you are using it, during a run etc. It gets stronger while you are recovering or resting. Mixing workouts and recovery is crucial for every runner, from beginner to elite. So tell yourself from now on, I'm not being lazy, I'm recovering from my workout!!!

FINAL THOUGHTS

All runners have gone through the "Trial of Miles." It is what binds us, what allows us to respect each other as we pass by or after a race. The clock does not lie, a 17:00 5k is better than a 30k, but when you run a 17:00 minute race, you won't look down at the racers who finished behind you because you've both been throught the trial. It's one of the things that makes running a great sport, treat other runners and the sport with respect.

Diaries for Runners

Haven't kept a diary since junior high? Don't have the time? Think again. Diaries for runners are a useful tool. Here's why.

For the runner who is mainly interested in losing weight and enjoying good health, a diary is usful in tracking calories lost while running and calories gained while eating. A gentle reminder to yourself on what you should be eating and foods to be avoided.

For the runner who wants to run a race, a diary is a very useful tool to track workouts-what works what doesn't, a way to fugure out why you got a best time in a race or got injured. Nobody can remember every workout they've done over the past month, so why not write it down and you'll be able to plan a race and your training, keep track of shoe milage etc.

Recommended types of diaries. Although there are many authors of running diaries, I recommend getting a diary for triathaletes. These diaries have space for weightlifting, cycling and workouts other than running. All of these diaries can be found at the generic bookstores-Borders, Barnes & Noble etc. as well as on line on Amazon.

So, give it a try! Go back to Junior High, but skip the acne and the giggling!

What kind of feet do you have and why you should care

What kind of feet do I have? Whatya kiddin me? I have "human" feet moron! Okay, okay, I get it. But if you want to get the right shoe, you need to know what "kind" of foot you have. T0 find out, get your feet wet and step on a paper bag or smooth cement, anything that will show your footprint. There, does it look like this?


Then you have flat feet. Okay, so what does that mean? This foot type is usually an indication of the excessive inward roll of the foot after heel strike commonly referred to as overpronation. The arch collapses too much which may cause overuse injuries. This foot type is best suited for Stability shoes or in some cases, motion control shoes. All of the major manufacturers make these type of shoes, just go to a running store.

Well then, what if your foot looks like this?

Then you have what is known as a high arch. This type of foot does not overpronate at all, so its not an effective shock absorber. This is the least common foot type. Lack of pronation is generally called supination or under-pronation. The High-Arched Foot is best suited for Neutral Cushioning shoes.



Finally, what you have a foot that looks like this?




Then, you have a "normal" foot. After heel strike, this foot type will pronate or roll inward slightly to absorb shock. This is the most common foot type. This foot type is best suited for Stability shoes that use support devices such as dual density midsoles and medial posts for mild overpronation.

Another factor for the runner to be aware of is wear on the sole of the shoe. This is an indicator of the amount of supination or pronation you have. For example, looking at the bottom of an old running shoe, the left one. Is there wear on the left side of the heel and more wear on the right side of the shoe near the ball of the foot? This is indicates pronation, the foot hits heel first then rolls towards the ball of the foot. The amount of pronation determines whether the person should be using a motion control shoe or a stability shoe. Where the wear is on the left heel and the left side on the ball of the foot for the left shoe, that would mean the runner is "supinating" with little or no roll of the foot. The foot is rigid and needs maximum cushioning from a neutral cushioned shoe.


So, is it the shoes? Well maybe. Does brand matter? Nike? Addidas? Saucony? which is the best?

The answer is there is no "best" shoe. There is only the best shoe for you. See what kind of foot you have and go shopping and try out shoes. DO NOT BE LOYAL TO A BRAND!!!!

It doesn't matter if Michael wears Nike. If Nike doesn't make the shoe that is right for you, do not wear it! Wear the shoes that are comfortable and fit your type of foot. Avoid injuries and wasting money on shoes that will hurt your feet.


Once you find a shoe that works for you, buy more than one pair. Shoe companies change styles every six months to a year, so your perfect shoe will not be in the stores after a certain period. The upside of this is that if you can find the shoes, they should be cheaper than the first pairsyou bought simply because they are last years model. Try to avoid peer pressure. What works for your friend, cousin, boyfriend etc. may not work for you. For your first pair of serious shoes, get them at a running store. NOT A DEPARTMENT STORE, NOT ON-LINE, but from a TRAINED PROFESSIONAL AND A SERIOUS RUNNER. The ultimate is a store that has an imprint device that will determine you arch type and gait (how your foot moves) and a treadmill to evaluate your stride. Road Runner Sports stores have these devices, but so do many other stores. Walking around the store and saying "these feel comfortable" will not work. Jog down the street or inside the store if the owners won't let you go outside. It is a "running" shoe and you are now a runner, take your equipment seriously.


One last note. The mid sole cushioning and the sole of a running shoe should last from 300-400 miles before the shoe needs to be replaced. Keep track of the shoes milage in a diary (more on the benefits of keeping a diary in another post) or using one of the many on-line diaries, such as www.Runnersworld.com to keep track of the milage.

Let's Talk About Shoes

It's the shoes right? It must be the shoes said Mars Blackmon. The shoes make you run faster and jump higher said P.F. Flyers, Right? wellllllllll maybe. Let's start with some history. In the bad old days, as in my formative years in track from the 5th grade through the 8th grade, we boys who ran track, ran in these:

That's right, Converse, Cons, Chucks, whatever your name for them, THESE were the shoe to wear. What was good about them was the look and the weight. What was bad about them was that these shoes have no arch support, no mid sole and no heel counter. Add all that up and running in these shoes for any length of time equaled a lot of blisters and maybe flat feet.

In the late 1960's and early 1970's, a small Japanese Company called Onitsuka started exporting a shoe called the Corsair. Using traveling salesmen, the shoe was marketed at track meets and at junior and senior high schools. You may have heard of one of these salesmen, his name is Phil Knight. He later received permission to have Onitsuka or "Tiger" as the company became known to have the Corsair made with a different stripe, called the "swoosh." The now famous symbol for Nike. Knight called his shoe the Cortez. Here is the shoe that I dreamed about and mowed many lawns until I had the money to buy it.

At the time these shoes were introduced, it had state of the art technology. A real mid sole-see that blue stripe? A real heal counter, that's that half moon shaped thing on the heal of the shoe, nice tread and something you can't see in this photo, a real padded arch support. The outer was made of leather, heavy in the best of conditions, when it got wet, it added 5 pounds to your own weight. Other than that it was a great shoe for its time. In the mid 1970's through the mid 1980's, the running shoe changed very little other than the leather outer being replaced by nylon. Then came the late 1980's and until now, most running shoes look something like this.

We've come a long way baby! Note the extra plush mid soles, the nylon and poly outer. What you have here is a Ferrari compared to the Model T Converse or the 1955 Chevy Corsair. Is this the ultimate shoe? Will this shoe be the perfect shoe for everybody? The answer is NO! Choosing a shoe will be addressed in the next post.

2008 San Jose Half Marathon

Today, I ran this race for the second time. It is a well organized race with something for everybody, from world class runners to walkers, everybody can get something out of this race. My goal for this race was to improve on last year's time of 1:29. I have to say miles 7-10 were pretty grim, trying to maintain my pace. But, I accomplished my goal with a time of 1:28, not a huge breakthrough, but I am a year older. Training has been going well. Enough about me, I'd love to hear from other runners, especially if you raced this weekend.

Motivation for runners

There are as many forms of motivation for running as there are runners. What motivates one runner to run is not "better" than what motivates another runner. For example, a runner who is beginning to run is just as "motivated" as one who has competed for years. The desire for both is pure and something to be respected. Anyone who is doing something instead of watching someone else do something is worthy of respect. Too often, "elite" runners look down their noses at the slower runners, (and I include myself as someone who did this in the past), getting annoyed at those people who are getting in their way.

Motivations for runner can change. For example, a runner whose motivation in his 20's was based solely on competition and who derrived all his or her enjoyment of running from results and times may evolve into a runner who enjoys it for its own sake. Is there any doubt that what motivates Alberto Salazar now is different from what motivated him in the late 1970's and early 1980's? Knowing what motivates a running is a key component to the planning of training by a coach.

Example 1. A woman in her 40's who has never been particularly athletic has become inspired by Oprah running the USMC Marathon. She also wants to lose weight. Should her goal be to run a marathon after a few months of running? Probably not. Is her goal to run in races and eventually work up to a marathon? Is it to simply lose some weight and have more energy to live her daily life? Determining the goal of this woman and whether it is a realistic one has to be accompanied by determining what motivates her. It is a symbiotic relationship. Without a goal, there is no motivation to change a lifestyle or a training plan. Without motivation, how can she reach any sort of goal?

Example 2. A man in his 30's and plays basketball wants to improve his conditioning and his game. In this case, his goal and the motivation to achieve that goal appears to be simple. However, can his goals be more specific? Such as, does he want to play better defense, have better lateral movement or to get more rebounds? Here, the coach must determine if reaching these smaller, more subtle goals is motivation enough to convince the basketball player to run.

Example 3. A woman in her 20's who has been a competitive runner in high school, but stopped in college. After working for a few years, she realizes she misses competition. Is she motivated by posting personal records? Is it the plastic and marble trophies she craves? Does she want to beat other women in her age group? Does she wonder how good she could have been if she had dedicated herself to running? All good questions and ones that the coach should ask during the initial interview.

As shown above, there are clearly many forms of motivation for runners. Having a clear goal and the motivation to attain that goal is one of the bricks in the foundation of success.

Introduction

This blog was created to be a training tool for runners of all ages who want to reach the limits of their potential. I have competed in track, cross country and trail races for over 40 years, including high school college and post graduate competition. Currently a Member of the Oregon Track Club, I still compete in Masters races, consistently finishing in the top 10 in my age group. More importantly for you, the person reading this blog, I have also been coaching recreational and competitive runners for more than 20 years. So, if your goal is to get in shape and lose weight, I can help you. If your goal is to improve in your chosen sport, such as tennis or soccer, I can help you. If your goal is to become a competitive runner and reach your full potential, I will help you reach that goal.