Going with the flow

I often run along the Embarcadero and look at the Bay and the Bridge. The water on top is like glass. The water, or current under the surface flows, constant, yet unseen.

Ask yourself, have I ever gone out for a run and then find you've forgotton entire setions of the run you've already completed? You were...........IN THE FLOW! You weren't thinking about how far you were running or how fast. In fact, you probably weren't thinking about the run at all. Granted, having this experience while running down Market Street in San Francisco would be pretty scary. Anywhere else would be be pretty special. Some people call this nirvana. Some people even meditate, concentrating on their breathing, slowly and regularly to find this exalted state. Runners, aren't able to breath slow, but, we can breathe regularly, in a rhythm and maybe, this is part of entering the flow.


 Running down some nice winding singletrack, the goal is to run fast and yet, avoid the faceplant. So, how do you manage that? By using or better yet, becoming a part of the terrain. Running in a regular, even pace, quick feet and arms on the balls of my feet, gets me uphill efficiently.Better still, running using the berms (those mounds of dirts that build up on the outside of a hairpin tun) allow the runner to run smoothly and as I like to say, smooth equals fast. Running downhill, feet lifting up to avoid rocks and roots, arms wide and looking ahead and not at ones feet means a smooth run downhill. Even breathing is key to being relaxed and "flowing" down the trail or road or sidewalk.

The photo above was taken at the 2008 Angel Island 25K put on by Envirosports. Two firsts for me at this race. First, I had never run in a trail race before this one and the experience was eye opening. The people and the "vibe" were very different from a road race or track meet. Almost, the Olympics meets Burning Man. Second, for the first time in my life, I entered the flow during a race. By that, I mean that there were sections of the race where I couldn't hear my breathing or feel my legs touch the ground. I also don't remember passing by the photographer who took this picture.


Flowing can take other forms. What would you call a lifestyle where instead of making a reservation based on a review by someone you don't even know, driving and parking the car and then eating at a restaurant, you grilled your fish or meat in the backyard in the afternoon sun. Ate a salad from lettace, peppers and tomatoes from your backyard garden. Ate and chatted and relaxed with family and friends as the sun went down over the horizon. I'd call that flowing with my loved ones. A natural state of being not artificial in any way.

I have seen rock climbers in the flow. Planning and then doing a series of moves on the rock, in a definite rhythm to a song the climber can hear. Ever think that the people at the climbing gym wearing the ear pods are on to something? Maybe finding a state that comes close to what they've experienced on real rock? Maybe you haven't, but I've climbed and wondered why so many rock climbers are also musicians. AND music "flows" doesn't it?

Running is natural. It's a natural state of animals. Before there were stop watches, ipods, GU, goretex, there was only running. Maybe for your next run, leave the gear behind, leave the plan behind and just run wherever your feet take you and go with the flow.

Marathons Chapter 1 Why do I ask why?

One of the most frequent questions I am asked is "how do I run a marathon?"  Normally, my response is to ask "why do you want to run a marathon?" The reason I ask is that there are many reasons why people want to run a marathon which I will get to, but I need to know the real reason in order to suggest a training plan to that runner. So, let's start with some of the reasons people have for wanting to run a marathon.

1) For ego. There are people who want to run a marathon, particularly a famous marathon such as Boston or the New York Marathon because they want to impress other people. They are looking for the "wow, you did that?" reaction. Rarely do people admit to this. Instead, they describe it as something on their "bucket" list or things to do before they die. I have no problem with people running a marathon for this reason. I need to know so I can build a program that will help the person achieve this goal. There are hundreds of books available which provide generic training plans, usually for an 18 week period that if you follow the plan, will result in finishing a marathon. That finishing takes 4 hours or more is irrelevant to the person collecting the finishers medal for bragging rights. Some of these people decide that they love the marathon and their goals change to:

2) To run the marathon in a personal best time. Preparing a training plan for this type of competitive runner is very complex given the differences in a runner's ability, prior training and racing and that most mystical criteria of all, "potential." Finding out the limits of potential can be scary and the greatest experience of one's life at the same time. It is scary because if a runner trains their best and races their best and STILL, it isn't good enough to win or place in a race, can be hugely demoralizing. It can also be the best experience of one's life because so few people are willing to find out what are the limits of their potential. I have to admit that coaching the type of runners who are willing to risk everything is the most rewarding for me. I find these type of runners to be courageous.

3) To run for a charity or a cause. These kinds of runners are similar to the "bucket list" runners in that running a fast time is not high on their priorities. Often these kinds of runners want to run in a group. Training these types of runner presents unique challenges. Among these are: 1) analyzing the abilities/experience/schedules of the individual runners and arranging a workout plan and schedule. 2) Teaching these runners the informal rules of racing so that while running for their charity, they don't spoil the race for the more serious runners. 3) Elevating their training to a level that will decrease the possibility of injury or illness.

4) To qualify for a big name MARATHON such as the Boston or New York marathons. Training plans for this type of runner have only one goal, to run a race at a time that will enable the runner to qualify for their dream race AND to assist that runner to run their best possible time. Training plans for this type of runner are very long term. Unlike the plans for the bucket list runner or the experienced marathoner seeking a best time, a 18 week plan is insufficient. There are actually two plans, the first leading to the qualifying race and the second for the dream race. A poorly thought out plan for either will result in not qualifying or running a poor "dream" race.


This is why I ask "why."

Rules for Running Guys

1) When you are running and a woman passes you, resist the temptation to speed up and pass her, thereby avoiding cardiac arrest.

2) Never wear short shorts.

3) Jiggling love handles are not sexy, wear a shirt.

4) If you want flat feet and bad knees, go ahead and run on concrete in your Air Jordans.

5) Never be the guy that stands at the starting line for a 10K or longer race, starts the race by sprinting as fast as he can until after 300 yards or so, he is standing on the side of the road, puking his guts out.

6) Also, don't be the loudmouth that has to talk non-stop during the noon run with the fellas. Shut up! Nobody cares that you are the only person on the planet that knows what a derivitive is.

7) Face it, you're a runner, not a body builder, go easy on the weights and the protein shakes. You'll save a ton of money on protein shakes, gym memberships,steroids and muscle magazines.

8) Want to make friends at the races, bring beer, it's as simple as that.

9) Want to impress the women at the races? Either win an Olympic Gold Medal or better yet, don't talk about your races, ask about her race.

10) Shower, often. Yes, even more often than that.

How not to be a running snob

Do you look at a runner as you pass, noting that they're wearing plain sneakers and not running shoes?
Do you wear brand coordinated running clothes, even to the grocery store?
Do you time everything, from walking around the mall to walking to the copy machine and record your pr's?
When someone asks if you jog, do you sneer and say, "I'm a runner, not a jogger?"
Do you know any of these names Scott Jurek, Steve Prefontaine, Grete Waitz, Dean Karnazes, Evelyn Ashford, Dinesh Dineba, Kip Keino,  Paul Tergat?
Do you know the difference between supinate and pronate?
Do you yell at people on the track when you pass, "on your left!" and then get mad if they don't immediately move over?
Do you wear your finishers medal from some race for the next week, to the store, to work?
Do you know who John L. Parker is and are you a member of the Once a Runner Cult?

If you answered yes to at least three of the above questions, then you are a running snob!

The first step in avoiding becoming one of the most tedious people on earth, besides those people who recite their golf scores to me every Monday morning, is to only talk about running with other runners. Do bowlers bore the crap out of poker players with how close they came to bowling a 300 game? No! They don't. Stick to your own kind, people who actually know what shin splints are and show some sympathy that you have them.

The second step in avoiding running snobdom, is to never wear the tee shirts from your races to non-running events. Not the mall, not the movies and definitely not to work on "casual" Friday. Also, I know how much you love your Nike Techno Running shoes, just leave them at home for weddings and funerals, okay? Unless of course, its for a funeral of a runner, in which case, you can skip the hearse and you and your five other running friends can carry the casket to the cemetary and see if you can get a PR. *

*If you know that "PR" refers to "personal record" then you are a running snob/geek.

Finally, if the only magazines or books you read are related to running, then you need to put down your Runner's World coffee cup on your Running Times coaster and go out and eat some pizza, drink some beer no, make that a lot of beer or some scotch and watch a non-inspirational movie, try Woodie Allen.

Now if you'll excuse me, I'm off to the frame shop to get my finishing certificate for the New York Marathon framed for the office.

Can Training and Coaching Mix.

Since the New York Marathon, I've been battling injuries, laziness and my golf game. I have until April, continued to put in the minimal milage to avoid getting fat. During that time, I've been doing some individual coaching. Feeling more than a little guilty about talking about serious training and not doing any, I've listed out races I want to do this year and drafted a training schedule. With that in mind, my first race is on June 5, 2010 at Mt. Diablo. It will be a 25K trail race on my home trails. The thinking is that this will make my transition back into race a little easier. More to come.