Raramuri (Tarahumara), Caballo Blanco, and the Greatest Race We've Never Seen

The central character, Caballo Blanco, of the book Born to Run goes missing after a 12 mile run in New Mexico. 
http://www.scsun-news.com/ci_20281254 

http://news.runnersworld.com/2012/03/29/born-to-runs-caballo-blanco-reported-missing/?cm_mmc=Twitter-_-RunnersWorld-_-Content-News-_-BTRCaballoBlanco

But there's a lot more to this legend and the race he founded, The Copper Canyon Ultramarathon (75K).  Please look at the following links, watch the videos and say a prayer for him and his safe return.  He's one of the good guys, trying to do some great things for an amazing people.


An interview with Caballo Blanco (Micah True) about the Copper Canyon Ultramarathon
http://www.outsideonline.com/blog/outdoor-adventure/celebrities/born-to-run-caballo-blanco-interview.html


A Pre/Post Race interview with Caballo Blanco during the Leadville 100 mile race
http://runningtimes.com/Article.aspx?ArticleID=18905


More information
http://www.caballoblanco.com/

"Nice Feet!"

My last three pair of running shoes have been rather bright colors.  Bright orange, yellow/orange, and blue. Each has been a different level of minimalist footwear.  While I live in a rather small town, and I teach school in this rather small town, I find that a lot of people, especially kids, tend to know who I am.  There's no anonymity in such a situation as mine.

When I started putting on these ridiculous shoes, it was, in part, because I wanted to be seen by cars on the road and by my "fans" in a race.  As I continued wearing these clothes and shoes, I've found some pleasure in just being boldly out there running in an area where obesity and a sedentary lifestyle abound.  Don't worry, I'm not that full of myself, but I like to think that I've contributed, at least in part, to the, dare I say, running boom of Tower City.  Not that there are people flooding the streets to run, but there are significantly more runners now than there was when I first started running.

When I first started this bright shoes and clothing thing, I was a little timid that my appearance would make me a laughing stock in the community.  But after a while, instead of jeers and laughing, I was greet by non-sarcastic shouts of, "Nice shoes!"  by former, current, and future students, and even by neighbors and complete strangers.  I now prefer bright, bold colors that draw some attention to my moving feet as runners are the best advocates for running.

Today was a little different.  As I have been exploring various minimalist footwear, I discovered the Luna Sandal which, as I have described in former posts, is basically a flat piece (4 mm thick) of rubber (soles made by Vibram) and held on by a leather strap that is wrapped and tied a certain way.  These sandals were designed by Barefoot Ted after research in ancestral footwear.  They are a throwback to how our ancestors ran and therefore encourage foot strength and a more natural running style.

So, I put these ridiculous looking (although I like the look) sandals on my feet and went for a three mile run today.  I'm sure I looked as goofy as the day is long in these sandals.  At some point, I ran by some former students, surely they'd notice these unusual running sandals and make some fun, but all I got was a "Nice Feet!"

You know what?  Do what you do, and stop thinking about what others think.  You might just contribute to a new, healthy trend, or you might just get a compliment on your feet.

Minimalist Running

I ran across this article from the Boston Globe about the author's experience of "barefoot" running in Vibram Five Fingers and found that his experience was very similar to mine from about three years ago.  Please take a moment to read the article.  I sent an email response to him, a copy of which is posted below.  Enjoy!

http://www.boston.com/lifestyle/health/articles/2011/01/09/youre_crazy/?page=1

Mr. Abel,

I appreciated your article on the VFFs as I had a very similar experience a few years ago.  The only difference is that I was and am still committed to the ideals and principles of barefoot running.  I did some more research and found, even in Born to Run practical advice was given about how and why these stress injuries occur.  First and foremost, the issue isn’t the pavement, it’s the change in form.  When we wear the built up shoes for so long the muscles in our feet become atrophied and weak.  When we start wearing and running in minimalist shoes and our form changes from heal strike to forefoot strike, we begin putting a significant amount of stress on muscles in our feet that are not used to be worked.  Over time and hard efforts, these weak muscles just give way to a stress reaction, then a stress fracture.

 

In fact, in Barefoot Running Step By Step written by Barefoot Ken Bob, he stresses the need to slowly build foot muscles over time with short, easy barefoot runs every other day.  He also talks about what can happen to people who do not follow this advice and attributes stress fractures and stress reactions to “Barefoot Running Exuberance” or “Too Much, Too Soon”.

 

You and I had a similar problem.  We bought in to the idea and tried it out, eventually liked it enough to try it over long distances and hard efforts, and we both ignored the same pain for too long.  This is common.  The only difference is that with more research, I found that we did it all wrong.  I was disappointed that you went through all the trouble to go to the source of this research and they neglected to mention any of this, when it is mentioned clearly in multiple other sources on the issue, including in the book that started it all, Born to Run.  At one point in the book, the author actually asks if he should just chuck out his shoes and start running, but the doctor and researcher with whom he is speaking says that by doing that, he would just get a stress fracture.

 

Real advocates of barefoot/minimalist running stress the importance of foot strengthening exercises along with slow, easy, short runs in minimalist footwear or barefoot only 2-3 days a week, then over many months, gradually building the runs longer and harder.  It can take from 6 months to a year to develop the appropriate strength to run barefoot/minimalist injury free.

 

In my own experience, I have gone back to running in minimalist shoes, but this time I started small and worked on my foot muscles over time.  I also stepped down into intermediate styled shoes with less heal and arch support, but that promoted a forefoot strike.  I have been committed to changing my form to a forefoot strike and have finally started to increase distance and intensity with more minimalist shoes to the point that I now have 3 pairs of minimalist footwear that have zero heal drop, no arch support, and very little between my foot and the ground.  Only one of those shoes are the same Vibram Five Fingers that I got three years ago, and I still wear those occasionally.  Whenever I have tried to go back to traditional, built up shoes I have experienced the same knee pain I did in the past and shin splints, no matter what shoes I have chosen for myself or someone else has chosen for me based on a scientific selection process.

 

I’m sold on minimalist running, and I believe it is a healthier and happier way to run injury free because of a good amount of research and experience.  But even if these “barefoot” shoes aren’t for you, I encourage you to look into at least changing your form from a heal strike to a forefoot strike.  You will reap the benefits of barefoot running without all the sharp, pointy surprises out there... and I don’t know why it’s always the same spot on the foot, either.

 

Thanks again for your take on Vibrams... Keep running!

 

Paul Cherry

www.runandeatsimply.blogspot.com

Get Your Preschooler to Eat a Vegetable

I know.  There are people out there who will happily tell you that they have no problems getting their preschooler to eat vegetables, there there are those like me.  That's right.  After all the healthy eating, exercising and living I model for my little one, he can, at times, become a little... um... difficult to get to eat his vegetables.  There are many tricks for a parent's sanity, and I welcome reader comments on other suggestions, but here are a few that I've tried that seem to work... at least some of the time.

1.)  Discipline- yes, I know it's not a trick, but sometimes, frankly, it's just about making him eat the peas- even if it takes 3.5 hours... now that I've gotten that part out of the way, here's what you can do the other 364 days in the year ;-)

2.) Deception- no, I don't necessarily mean outright lie to your child, but sometimes a little misinformation is useful.  Yesterday, when I wanted my little one to eat some spaghetti, I had to sort of guide him to believe that the whole wheat pasta was the same as the white pasta he likes... guess what... he finished the plate.  Sometimes, a little "it's yummy!" is enough to get the kid to eat something.  Telling him/her that it's something else helps, so long as eventually you turn it into an object lesson as to why they should give new food... or previously thought of as yucky... might actually taste good.  Even telling him/her that the last time they tried it they loved it occasionally works.

3.) Misdirection- this is when you hide the vegetable in something they really want.  This evening, my son wanted a grilled cheese sandwich, so I made him one with my homemade bread, muenster cheese, and spinach... don't tell him about the spinach, because I hid the spinach and misdirected him to not notice the green in his sandwich.  He finished it without saying a word.  Some parents have hidden various veggies in mashed potatoes by just blending them into the whole mixture.  Other parents will bury the veggie in cheese, etc.  Look, I'm all about being open and honest with your child, but when we all leave la-la land and realize that ultimately our child needs vegetables and there just aren't enough hours in the day to "wait here as long as it takes" for him/her to consume the healthy grub, you make do.  I even knew a parent whose children loved broccoli- of course in my presence there was also a cake, and they were simply dipping the broccoli into the icing... not that I fully recommend this, but the kid ate his broccoli and it gave my kid a little encouragement to eat his, so God bless him!

4.)  Fruit- don't underestimate the nutrients found in fruit and simply counting it as a fruit/vegetable serving.  There's really nothing wrong with this, but it's important that we don't work against ourselves and work to develop too sweet a tooth in their life.  You want them to eat fruits AND vegetables because there are benefits in both that, when balanced, equal a very good diet.

5.)  Find a veggie they will eat- there's always something they will eat.  Tomatoes, broccoli, olives, pickles.  That's what he wants.  Cucumbers are acceptable on occasion, especially if they are dipped in ranch dressing.  He will eat peas and green beans- IF I push, so it's all about patience on my part.  Forget about carrots and celery.  The only issue here is that we need to develop the child's palate, so it's worth it to try and encourage new things.  But if there's something they have eaten and liked in the past, then develop that by pushing a little harder when they decide they "don't like that!"

6.)  Call it something else- broccoli is "little trees" for example

7.)  Make it fun- have a green bean eating race... for every two bites of veggies eaten, let them do something fun for a few minutes, then back to eating.

8.)  Scream until they are crying... wait... that's an example of what NOT to do.

9.)  Decide an activity that you will do with them, but only once they have finished the food

10.)  Juice- please ONLY 100% juice and ONLY on occasion.  I am not a fan, nor am I an advocate of juice, but when pressed, some juices contain vegetables and can be useful to get nutrients into them... but remember, we are not trying to develop a sweet tooth, we are trying to develop a palate that desires and looks for healthy, good foods that aren't unnaturally sweet.  A lot of juices contain a lot of sugar, so avoid sugary drinks and go only after those that are naturally sweet... then, limit the consumption to either a single serving or 1/2 a serving... what would be really fun is to reward your kid for eating his/her vegetables with a homemade fruit/vegetable combination combination juice... it's a win-win!

Please send other suggestions, now I need to get this kid to EAT HIS PEAS!

Runner's Non-Running Workout

Tonight's workout includes a 12 pound exercise ball- mine is sturdy, but you can buy them squishy. For this workout, I recommend you choose a weighted ball at a weight that you can easily throw into the air, they come in many different weights, usually starting at 4 pounds, then going up to 12.  I asked if there were heavier balls, but they guy at the store said you can usually order them, but they're rare to find.  If you can't get a weighted ball, use a basketball until you can get one.

An optional part of the workout, is a pull-up bar- preferably one that can be put up in across a door-frame then quickly removed.  I use a Total Gym, which allows some other workouts, but this is not required as I will be describing moves that you can, but do not have to use the bar to perform.

A good purchase is also a wobble board of some sort- these are the round wooden boards with a rounded ball underneath- it helps develop core balance and mobility exercises.

When you buy all this equipment, people will think you are running a physical therapy office.  Whatever equipment you don't have, just skip the workout.  You can piece together your "physical therapy" office over time... because I've got a lot more suggestions :-)

I developed this routine for myself using many different sources.  It's a great workout for your whole body- specifically your core.  The idea is to move from one set to another without much rest in between.  When you start, make your goal at least 8 reps, but work your way up to 20 reps.  When you can comfortable go through the routine to 20 reps for a few weeks, then start something else.  This one works for me for a while, then I take a break and do something else.

Start by doing a series of dynamic stretches and warming up all your muscles and your heart for 5-10 minutes

1. Pull Ups- the only way to develop pull-up muscles is to try to do pull ups... when I started, I couldn't even do one, but over a long time, I got better- the idea here is to start by trying a pull up, whether you are successful or not.
2. Push Ups- traditional
3. Dips- heals of hands behind your back, legs stretched out in front of you- lift your body up and down using only your arms
4. Inverted Push Ups- hands on the floor, feet are elevated on a chair
5. Off Balance Push Ups with Exercise Ball- place ball under one hand, other hand on the floor, do a push up, then while still holding your body up switch the ball between the two hands, repeat.
6. Floor Toss- Lying on your back on the floor, toss the ball for one set (8-20 reps) with both hands- then toss from one hand to the other for another set
7. Standing Tosses (above shoulders)- Stand with legs shoulder width apart and knees slightly bent- toss ball into the air with both hands for one set- then toss from one hand to the other for another set (make sure your whole body is involved in the motion)
8. Standing Tosses (at chest)- repeat the previous exercise, but the ball starts and ends at chest level
9. Standing Tosses (below waist)- legs apart and in squat position, ball between the legs- toss ball using both hands (I've tried passing it back and forth, but it messes with my wrists too much, so I don't recommend the one-handed tosses)
10. Side Tosses- Stand with legs apart, ball with both hands at left knee.  The idea is that you will be swinging the ball from below your waist to the opposite side of your body above the shoulder.  Your knees will naturally bend and flex.  Repeat on the other side.
11. Burpees with Ball- toss ball in air, catch it, place on the floor, both hands on the ball squat down, kick legs behind you, jump back to squat, stand and repeat toss and whole sequence.
12. Dead Lifts- stand holding ball with both hands in front of you hanging naturally.  Move one leg behind you while bending at the hips to bring ball to the floor, then back up to standing position- repeat on both sides
13. One Legged Squats- kick one leg out in front of you while squatting on the other leg.  Repeat on both legs 
14. Weighted Lunges- hold ball with both hands.  Simultaneously lung forward on one leg while raising the ball above your head.  Repeat on both legs
15. Walking Lunges- hold the ball and take giant lunging steps, walking around the room- same number of reps on both legs, so count 1-1, 2-2, 3-3 for each leg stepping
16. Wall Sit- without a chair, back is flat against the wall, legs are at a 90 degree angle.  Hold the position for a least 1 minute- use a watch or clock... no cheating!
17. One Legged Calf Raises- hold the ball in both hands- lift one leg up and do calf raises on the other.  Repeat on other side
18. Squat Jumps- jump up and down from a squatted position for as long as you can stand it- try to go a minute of consistent bouncing or 100 reps
19. Leg Lifts- lie on the ground, lift legs six inches off the ground- slightly lift them up, down, scissors open, back to start
20. V-Sit- lie on ground, arms above your head, legs straight out- sit up in a V position, then back down
21. Runner Sit- on floor-legs 6 inches off the ground- right arm up at the same time bring left leg in; left arm up/right leg in (lifting your head and torso slightly with each motion)
22. Bicycles- on floor- arms behind head, legs in sitting position above- right leg out at the same time right elbow touches left knee- repeat back and forth
23. Hip Lifts- on floor, legs straight above you- lift from the hips
24. Weighted "Get Ups"- hold ball with both hands, legs straight on the floor- sit up with ball straight over head, left leg in- back down, repeat for both sides
25. Weighted Side Twists- from seated position on the floor, lean back until you feel resistance in the abs- with ball in both hands twist side to side
26. Weighted Crunches- from same seated position toss ball and catch, allow your body to crunch in motion with the ball
27. Jump "Rope"- jump up and down for 2-5 minutes
28. Jumping Jacks- do jumping jacks for 2-5 minutes
29. Skipping- skip around the house for 2-5 minutes
30. Side Jumps- from squatted position jump sideways, switching from side to side around the house for 2-5 minutes.

If that doesn't do it for you, then I don't know what will!

Phidippedes Died Because He Was Weak... er... OR...

He didn't have water stops every 1.5-2.0 miles, and he had just come back from running 140 miles a day or two before, there was no one cheering for him, and the life and death of his republic was on the line.  What really is our lesson from Phidippedes?

I saw a shirt recently that said, "I run half marathons because I'm only half crazy."  Made sense to me. I got the idea.  The half marathon for many is the feat of a lifetime.  So you may be thinking, yeah, but Paul, you run the marathon so you must not care about all the little races...


That is the absolute wrong assumption.  You see, I look at the marathon as being only half crazy.  There are people who do absolutely insane races, like the Badwater Marathon, which starts on the bottom of Death Valley in CA and ends at the top of Mt. Whitney.  Overall, it is an uphill race that spans 136 miles in 106 degree temperatures... at night...  I look at the Comrades Marathon in South Africa (56 miles) which gives you exactly 12 hours to complete it or you do not finish, I look at the Western States 100 mile race.  All these races go way beyond a marathon, and yet, people like you and me run these... why?

Everyone who starts running has a story.

Not too long ago, I mentioned to a colleague that I run to release stress, they said that to release the stress of this job they'd be running for a very long time.  I said, "Why do you think I run marathons?"  Ultimately, I have a lot of reasons why the marathon appealed to me.  A lot was fear.

When I was challenged by a co-worker many years ago to try and train for a marathon, I laughed.  Then I joined him, hey, maybe I can do it!  I half-heatedly trained and failed my first marathon.  I though, well, I never really had a goal to run a marathon, so who really cares.  Turns out, I cared.  You see, up until that point, if I made a commitment to do something, I did it, no matter how hard.  I figured that this challenge would be no different, but after several miles, I realized that I physically and mentally was not prepared to complete such a feat.

Over the years and another failed attempt, I finally did it.  It wasn't easy, but I crossed the finish line, and that's all that mattered.  Since then, I have attempted and completed 4 marathons.  Each time, I improve my finishing time, which is always a thrill for me.  But I still haven't made it to the point that I want to get to.  The point where the marathon is no longer a challenge for me.

You see, every person has a challenge that seems beyond them, something bigger than themselves.  For some, that means walking a mile a day.  For others that means a 5k or 10k running race.  Others look at the marathon, or a trail race with a different distance.  Some people walk, others run.  But really, what does it matter what you do?

If you ever want to get perspective on lifetime accomplishments, scan for race videos of various distances.  Watch as people cross that finish line, many for the first time.  Fast-forward through the first through many finishers and watch the "mid-packers" then watch the "back-packers", then watch the walkers.  Listen to the relief and the elation that comes from every person who finishes their chosen race, no matter what distance.

If you run longer races, listen to the conversations other people have about the long race.  Really listen to their discussions, you will get a perspective that's just a little different than you remember.  People either look up to you or they think your crazy... even if you finish last.

Personally, I look up to those nut-jobs that run ultra-distances.  Their and my challenges are different only in distance, but otherwise they're the same.  The same goes for those who are just starting to run or those who have built themselves up to 5k, 10k, or half-marathons- I understand that  they look at what I do in the same way, but even I know they can do it with proper training and time.

It makes me look at these ultra-distances and start to ask, why not me?  I may still cramp at the 22 mile mark, and I may still need to walk from time to time, but the more I look at it, I start saying, I'll give it a try one day.  One day will come, I just don't know when.

Phidippedes died because he wanted to save his country.  As a result of his crazy, ultra-running two days in a row, he helped save his civilization from complete oblivion and domination from the Persians.  Had he not made this sacrifice, who know what the world would have looked like today.

Phidippedes had nationalism and the future on his mind... what do you have on yours?  What will get you across that finish line?  What will it take to make you do what you know you can, what you must do?  Maybe it's not about saving your country from destruction but yourself or your family or your life.  What will make you start your challenge?  When will you do it?

I constantly examine and redirect my plans and goals after every experience.  I discover new ideas all the time.  My challenge to you in this last week or so of the 40 day challenge is to reach out beyond yourself, just a little further than you think you can go.  Pick a goal, something you don't think you can accomplish, then set a date and make a plan.  What you can do, in God's strength, will amaze you... let go and let God take over.

Enjoy!

Accidental Run and Luna Sandal Review

OK, I'm going to make a hard confession, so don't say anything, just listen.

I went for a run today.

I know, I know I told you and everyone else that I was going to take it easy and not run for at least two weeks, I told everyone that I was going to take a vacation from running, then ease back in.  I had even mapped out a plan- two miles a day for 3 days (S, T, Th) and X-train (M, W, Sa), then slowly get back to 4, 5 and 6 days a week and increase mileage as I could.  That was my stated plan.

But when I got home from work today no one was home.  My conscience wasn't home, it had gone out with my common sense.  There were these new barefoot running sandals (Luna Sandals) and there was a little time...  I decided that I would go for a walk, but as I started putting on running clothes and strapping on my sandals, I stretched and then something else took over- the inner beast of the run.

I stepped outside and onto the front walk and walked to the street.  I stood and looked up the road and then I started running.  Just 3 miles... really nothing more than a high impact walk... at a 9ish minute mile.

Well, at least I got a chance to try out the new sandals and let me tell you.  They are pretty awesome!  It takes some getting used to and you shouldn't run in these until you've built up foot strength.  If you love the Vibram Five Fingers, there are a few differences.  First, the sole of the sandal is a little thicker and protects your feet from the sharp rocks, etc a little more than the VFFs.  However, since the VFFs hug your feet, especially with the strap, there is some arch support that is inherent... but with the sandals, there is absolutely no arch support.  It's like walking or running barefoot on a rubber floor that has concrete underneath, if that makes sense.

I thought that the leather strap between my toes would bother me or chafe, but the strap was a non-issue.  Also, I noticed that my toes are much more spread out and more able to move freely than in the Vibrams.  I thought that I would have trouble with rocks and dirt getting under my feet, but any bits of pebbles, etc just flew right out without ever causing a problem.  My feet have definitely gotten more of a workout as have my lower calf muscles than with the VFFs.  And I did have more of a rubbing against the rubber with my forefoot.

I will add that the model of Luna sandals I bought is the original model.  There have been modifications.  For one, they have added an elastic strap to use instead of the leather strap that requires you to wrap it and tie a knot- this is an option with any sandal for a little extra.  They have also added a layer of soft leather that is attached to the foot-bed for a more comfortable feel on the bottoms of the feet.  There are many more types and styles of tread that you can order for the sole.  Finally, they sell a sandal making kit that you can order for a cheaper price, in which they will mail you the materials, and you can make your own sandals which they teach you how to do with a video on their website.

I am a fan of these sandals and look forward to this period of experimentation.  But really, I should be resting and recovering.  Knowing me, though, I'll probably sneak a few miles in here and there just for fun.  Yeah, this from the kid that barely walked the mile in gym class.

Luna Sandals

Behold, the Luna Sandal- The barefoot sandal.

My reward for myself after completing my fourth marathon were these sandals.  These are as simple and minimal as they come.  Just a flat 4 mm pad of Vibram rubber with a strip of thin leather wrapped around the heal and ankle to keep them on.

These were developed in large part based on the same type of sandals that the Tarahumara wear on their feet.  The Tarahumara is the indigenous tribe in the Copper Canyons of Mexico who have competed and beaten many of the best ultra-distance runners of our time.  This is the tribe largely responsible for the current barefoot/minimalist footwear boom.

Christopher McDougal, in Born to Run, started looking for answers as to why his foot hurt and never seemed to heal no matter what he or the doctors did.  In this adventure, he discovered and wrote about many scientists and practitioners of barefoot running and describes the benefits of going sans shoes.  Specifically, he writes about the running techniques and footwear of the Tarahumara and our ancestral heritage of running.  In his book, Christopher McDougal happens upon this tribe through a man they call Caballo Blanco (the White Horse), who is an American living with the Tarahumara.

In comes Barefoot Ted.  Of all the runners that get invited to the big 50 mile race, organized by Caballo Blanco in the Copper Canyons, he is the one who decides to wear Vibram Five-Fingers, thus opening a new market for people who like to wear funny looking shoes.  I would say that Barefoot Ted is the one who started this whole Vibram Five-Fingers, barefoot/minimalist movement, at least in the main stream.

Barefoot Ted noticed that the Tarahumara wore these type of sandals that they wear to walk and run they make out of old tire rubber and leather straps.  He researched the footwear of our ancestors and through that, plus his connections with Vibram, developed and designed these very simple sandals.

So, if you are into the minimalist mindset as I am, and you like the Vibram Five-Fingers, I highly recommend giving these a try.  They will give your feet quite a workout, so go slow, but eventually you might even be able to run in them.  I will be trying these out for a run in a week or so and look forward to reviewing them for you.  The website is https://www.lunasandals.com/ .

Not that I'm here to sell you stuff, but there are a lot of benefits of minimalizing (new word!) your footwear.  It's better for your knees, your hips, your back, and your feet.  It takes a little while to build up the strength in your feet but it's worth it.  A little research into the barefoot/minimalist movement will turn up mostly positive research results.  Less impact on your joints... that's right, LESS impact on your joints, better balance, and even better running.

You and I were designed for walking and running barefoot, but the concrete and asphalt of the world makes stepping on glass and metal pointy things interesting for your feet.  That being said, there was a guy in the marathon on Sunday whose shoes had created chafing so bad that he was bleeding.  He eventually took the shoes off and ran on the center line in the road.  He finished the marathon, too.  Probably faster than me.

See for yourself- if you do what you're designed to do, you will be healthier and happier.

Simplify Yourself

You know, I just want a simple life.  I don't want the complexity and all the stuff that weighs us down. I want to live in a way that is not intrusive to others and I ultimately want to be left to my own desires. I want to be a good husband and father, I want to be a good teacher, I want to be healthy and active, and I want to challenge myself from time to time to see what I'm really made of.

As I recover from my latest challenge, I am off the running for a little while.  I had intended to come home prior to a meeting I had this evening and get a quick upper-body/core workout in, as my legs are still reminding me just how far it is to the ground and any movement is still a challenge.  I got home, changed clothes and stepped out front where my 4 year old had discovered bugs.  Not that he had never seen bugs before, but he was never really willing to touch them.  This time, though, he was much more curious.

There were a few ants and centipedes on the walkway out front and he was using a magnifying glass to get a closer look (no, the sun was not out and he was NOT burning them with a beam of light- that'll come later).  He even came inside to get a few "creature" toys (two small snakes and a lizard). He decided that the centipede should meet them, but it didn't seem to care all that much.  He then kept petting the centipede and asked if I wanted to pet it too.  Then he tried to pick it up several times, even trying to get it to crawl onto his hand.

He then wanted to walk around the block once, which we did, and finally he wanted to ride his bike with me around the block.  Riding the bike was interesting as my legs are still incredibly sore from the marathon on Sunday.  Shortly after all this, it was time to go to my meeting in Hershey.  Needless to say, I forgot about the workout I had planned.  Literally forgot what my plan was.

Honestly, though, who really cares that I missed the workout.  There was no rigid plan that I had to stick to, no need to rush to sweat.  It turned out to be a simple, yet wonderful experience.  If I had followed my plan, I would have missed the experience that I had today with my son.

Eating should be easy.  It's a basic life necessity.  Every time we make our diet rigid or follow some complicated eating plan, we miss some of the most wonderful and finer things around us.  New foods and new experiences make life a little better, a little more interesting.

Exercise should be simple, too.  That is why I run.  Walking and running are the most basic human activities and both provide incredibly good health benefits.  The longer you do either, the stronger you get and the better you get.

We've complicated life too much.  Enjoy yourself, and do what comes naturally... even if your legs are revolting against you.

"That's the Marathon"

Turning the last corner going back to the boardwalk for the last quarter mile of the Shamrock Marathon in VA Beach, I took a cup of water from a guy decked out in Leprechaun gear.  I said something clever, and he and I had a fun back and forth.  I downed the water and suddenly, in unison, both my calf muscles locked up in a fit of rage.  I suddenly stopped running, quickly walked for a few seconds and said, "What was that!?"  A kindly gentleman replied, "That's the marathon."

My friends, that one statement sums up the race that was the Shamrock Marathon, 2012 for me.  I trained for this race harder than I have trained for any race I have ever run.  I put in all the work necessary, I ate all the right foods, I hydrated to perfection, and the weather wasn't even all that bad.  The Shamrock course is also very flat, with a slight elevation change at the beginning of the race.  The conditions and my health were in perfect sync for a perfect marathon.

I had invited my friend, Al, to join me.  He was a little hesitant about my 3:45 goal, but was willing to stick with me until he felt the need to slow down.  He even fell behind for a while as nature will do that to a man and ended hitting a 7:50 pace to catch back up.  We kept a 8:24 avg. pace for a long while.  Around mile 13.1, the halfway point, I was right on the mark for a 3:45 marathon.  The next mile was slower than I wanted, so I sped up, what I felt like was just a bit.  This left Al a little behind, but right around miles 15-21, we reached a point in the course where there was no one around but runners.  It was quiet except for the passing cars on the other side of the trees.  Our pace started to slow, we started trudging an 8:40ish pace.

It was right around mile 19 or 20 than I started feeling the cramps in a place in my legs I have never felt cramps before, the quads.  Al encouraged me, even saying that there was no charlie horse.  I kept going as strong as I could, Al told me he was determined that I would make my 3:45 goal.  I confessed that 3:45 was ultimately my reaching goal.  The reason why I choose a goal that is a little beyond me is that I might make it, but if I don't make it, it's likely that I will make my ultimate goal which, in this case, was a sub-4 hour marathon.  Al's goal was similar, but he was more interested in finishing over his time, his PR was a 4:17 up to that point, mine a 4:01.

Around mile 21 the 3:45 pace group passed us and I, try as I did, could not keep up.  But that was OK, so long as I don't lose 15 minutes in the last 5 miles, I should make it in under 4.  I was still battling the cramps, but I managed to hold it together, even getting ahead of Al again.  Then the cramps got worse, so bad that at exactly mile 22 I could not move my legs.  It felt like someone had put a softball in my legs, right above the knees and I had to walk.  Now, I've learned the one thing you do NOT do when running a marathon is to stop... no matter what, you keep moving forward.

I learned in the past that when the cramps start working on you and you have to walk, you just walk.  Stopping to stretch only makes things worse.  I walked, first at a shuffle, then I was able to power walk.  Al passed me, I told him to keep going.  I started to run a little again, this time for 6 and a half minutes.  Then I walked for a minute and tried again.  I went for about 10 minutes and walked for another minute, then just started alternating walking and running.  The pain wasn't even close to going away, but as we got back to the cheering crowds, I was able to go a little longer each time.  The softballs in my legs did not go away, they just got bigger and tighter.  I have never felt so much pain in my life.

My goal was to manage the pain- each mile and each step was getting harder than the next, but the crowds kept me going.  I was able to run for stretches and walk just enough to shake out the muscles.  At mile 24, I looked at the race clock 3:40, I had 20 minutes to go 2 miles.  I knew that I could go 10 minute miles if I just kept going, and so I did.  At mile 25, I started running with the determination to not stop, then came that last turn, back to the boardwalk.

The softballs now bowling balls.  I could barely bend my knees, but I kept running.  The pain was horrible, but I kept smiling and trying to be clever with the crowds.  Then came that turn back to the boardwalk.  Suddenly, the softballs, having been displaced by bowling balls, moved to my calf muscles and I walked momentarily, regained my composure and started running again.

To this day, I can't possible describe the pain I felt, but I was NOT going to walk across that finish line.  As I passed King Neptune, neither leg willing or able to bend properly, I looked at the finish line and the clock.  It read, 3:59:25, that was the official "clock" time, but my official time was kept on my bib by a microchip.  The microchip reads when you actually started the race.  When a race has roughly 4500 people running in it, it can take up to ten or more minutes to actually start the race after it officially starts.  It took me 2 minutes to cross the starting line, so I knew 4 hours was going to be broken.  It was all I could do to will myself across the finish line (clock time 3:59:50; chip time 3:57:42).

So, I broke 4 hours.  I've learned a lot about flat courses and which muscles get the most work.  I've learned how to adjust goals and how important focus and drive are.  I've also learned new types of pain that I have never felt before and how to manage and get through.  I've learned that a helpful reminder when things aren't going my way that, These are not my legs, but God's.  I can do all things through God.  The Lord is my stronghold, whom shall I fear.  This was the mantra I started chanting as I pushed through to the finish... it worked, I got there, I got my medal, my finisher's hat and hoodie.   I even got my free beer, which, let me tell you, was the best tasting beer I had ever had.  I've even learned that when a leprechaun hits your legs with a hammer and jumps on your back and demands a piggy back ride, you just need to say no.  Also, Chuck Norris never ran a marathon, and marathons are not good parades.  Those are just some of the things you learn in a marathon.

But that's the marathon, and I guarantee, after a few days of recovery, I'll start looking for the next one.  Thanks for reading, and God bless!

My Bags are Packed and I'm Ready to Run

Just an easy run tomorrow- 3 miles.  Then we pack up the car and start our trip to Va Beach with a stay over in Elkridge, MD for a carbohydrate party with family.  Then we take our trip to Va Beach on Friday.  8K on Saturday and Marathon on Sunday, then back in the car.  Not sure whether there will be any posts until Monday.  So, please pray for me (8K + Marathon), my wife (8K), my 4 year old (26.2 yards), my running mate Albert (Marathon), and our friend Faith (8K + Half Marathon).  We've all worked very hard to get to where we are and we each have a story that got us there, as do you.  Thanks for reading, and I'll see you on the other side of 26.2!

Gluttony and Sloth

I feel like such a glutton and a sloth this week.  I know I'm supposed to focus on resting and glycogen storage (i.e. carb loading) for the big race weekend coming up.  As a result, I've only been running short distances with more days off for rest and eating more, this a complete 180 from what I'm used to doing.  I also know that a couple of weeks ago I said something about being ready for all this crazy running to be over with and looking forward to my "running vacation" that will occur after the marathon on Sunday.

But like all good tapers, I am now eager to run longer.  Now, on my four miler this afternoon in absolutely gorgeous weather, all I wanted to do was to run longer, to just keep going, but alas, my son as a mouthpiece of God, saw the park as we passed by and wanted to stop and play.  That brought be back to my original goal for the week- rest, recovery, and nutritional preparation for the race.

There's a lot more to running over long distances than just running.  There is a lot of research regarding nutrition during the race and glycogen storage and depletion in concert with hydration.  The human body can only store enough glycogen in the body for 20 miles of running.  Taper runs (easy short runs) prepare the muscles to receive and to store the necessary glycogen, but at 20 miles (the typical runner's wall) all that has been stored has been depleted.  So, it is necessary to continue to refuel throughout the race periodically (the most common recommendation I've read is to take an energy gel or some other sort of nutrition every 40 minutes).  It is also important that a distance runner is properly hydrated so that water gets through to the muscles.  If the runner is properly hydrated and nutritionated (new word, I just made it up!) then he or she should get to 26.2 or more miles without cramping up and shuffling to the finish... a problem I know all too well.  Basically, I have failed to properly do this 3 times... so, I've changed everything!

How does this apply to the reader who doesn't give a flip about distance running?  There are two things you can learn.  First, if you always do what you've always done, you'll always get what you've always gotten.  Second, every exercise you do and every piece of food you consume has a purpose.

First, if you have failed time and time again with a certain "diet and exercise program" (as I have done the same taper/carb load for 3 marathons and ended up shuffling to the finish in each one), then why would just keep trying the same thing.  You know I don't recommend dieting in any way, but if you keep trying the same thing and keep failing, then you need to try something else.  There is something that can and does work for you.  Gradual change, as I have been recommending, over the course of time creates the healthy habits that stick with you.  You have to train yourself to crave the good foods and to detest the bad ones.  Food is fuel, it has a purpose to help you move through the day and function in a healthy manner.  The more you exercise and the different types of exercises you do, demands specific caloric intakes and specific types of food.  No one plan works for every person.  Everyone's body is made up differently and we all process that energy differently.

Second, remember that everything you do and everything you eat has a purpose.  Food is fuel to give the body energy to work.  Since we don't plow fields and endurance hunt anymore, we get fat faster the more  carbohydrates we eat.  Carbohydrates that are not spent get stored as glycogen, which also holds onto water.  This gets absorbed into fat cells.  Therefore, if you consume a lot of carbohydrates and don't spend those carbohydrates, what you don't spend gets stored as fat.  So, unless you going to run a marathon, don't eat like a marathoner :-)  I run marathons, and I only eat like a marathoner the week before I run the marathon.  All other times, I eat whole grains, whole food, whole whole whole... that I mostly make from scratch by my own hands.

In other words, while I may feel like a glutton for eating a typical American diet this week, and I may feel like a sloth because I am acting like a typical American this week; this is only temporary and it will pass.  Well, after the marathon, I plan on eating a lot, but then it's back to the basics.  Eventually, I'll even run again, but first I'll need to relearn how to walk.

Thanks for reading, and I hope this helps!  God bless you on your journey!

Paul Versus... The Taper

Beautiful day... need... to .... run... play... exercise... need... to...  AHHHH!!!

Leave it to God to have a great sense of humor.  One of the nicest days of the year and I am supposed to be resting.  Resting?  That's one thing I don't do well.  I may preach rest, but I sure don't practice it as much as I should.  I don't even have a lectern in my classroom, nor do I sit on a stool.  I can't stay in one place for very long and I bore easily.  Which is probably why I became a teacher.  One of the best ways to keep classroom order is to constantly be in motion and with all the million really important decisions a teacher has to make in a day in a short amount of time, it's hard to get bored.  There is no down time.

My usual routine has me coming home, completely exhausted from the day, then going out for a run.  This refreshes me, this resets my mind and body, this is how I deal with the stress, and this is how I come up with my best teaching ideas.  Today, however, I rest.  I do not run.  I sit, and had the boy taken a good nap this afternoon, I would have also taken a nap.  But here I sit.

I am making soup.  Soup is easy to make.  I just put in the broth I made from the chicken last night, then celery, noodles, black-eyed peas, left over chicken, mushrooms, carrots, garlic and onions, salt and pepper, and thyme and basil.  All these ingredients basically simmer until Jesus comes to gather his people into heaven, then yum!  Or when everything blends together and is soft- whichever comes first.

That is basically a "throw it together and wait" type meal.  It's done and I will be eating it soon, but until then and after then, I shall rest.  Which is probably a good thing, because I am much more prone to over exercising than I am to under exercise.

There's a great article in Runner's World magazine by Peter Sagal in which he talks about having lost all this weight, but even now he feels as though he is trying to outrun the pumpkin that is following close behind.  I thought the article was poignant for people like me, who have lost a lot of weight.  Basically, every day we think about that old self following close behind.  We get concerned with that pumpkin who can take over our bodies and bring us back into the clothes that we gave away long ago.

My point is that a taper is almost like an injury.  We can't run, we have to rest.  In that rest we worry about the pumpkin.  We're about to run 26.2 miles (+ an 8K the day before), but still that dang pumpkin!  Call it PTSD from obesity.  Unless you have had the weight problems, you might not understand.  It's a mental battle that we fight.  In this case, as I prepare for my 4th marathon, I will do everything possible to make sure that my legs can pull me through 26.2 miles in 3h 45m.  I know I can do it, I just hope the pumpkin can't.

Shamrock race weekend is this weekend.  Pray for me and all the other runners!

The Taper and The Carb Load

The final week before the big race weekend.  That's right, some people go on vacation to relax, we go on vacation to run.  In particular, run long distances.  Next weekend, I will be running my 4th marathon and 1st 8K, my wife her second 8K, and my son his 4th kid's fun run.  In addition, we will have a friend walking both the 8K and half-marathon, and a friend I met a few years back at the Harrisburg Marathon will be tackling the marathon.  We've got someone to cheer for in almost every race!

So, about 2 weeks ago, I started to cut back my weekly mileage, but still included a speed workout and tempo run and a 16 mile run on Saturday.  This past week, I cut the mileage back even more eliminating the speed and tempo workouts and running 10 miles on Saturday.  This week, I cruise.  I ran 5 miles today, will run 4 miles on Tuesday, and 3 miles on Thursday.  Monday, Wednesday and Friday will be rest days.  We leave on Thursday to go half way for a carb feast with family, then go to the packet pick-up and expo on Friday.  Saturday is the 8K and kids marathon (26.2 yards) and Sunday is the half and full marathon.  We'll come back home Sunday.  That's my idea of a beach vacation :-)

In addition to all this lazy sitting aroundness that I get to do, I also need to eat more carbs.  As the week progresses, the percentage of calories from carbohydrates in my diet will be increasing- not that I'll be consuming more calories, but that I'll be consuming more processed carbohydrates.  That's right... I'm making bread right now with mostly white flour.  I picked up white spaghetti and plain, white bagels.  I will be trying to consume less fat and more simple carbohydrates until right after the marathon.  Pretty much, I'm going on an all American diet and exercise plan!  Do very little working out, but eat a lot of simple  carbohydrates!

There's a reason for this.  The idea is that the carbohydrates I load on will be stored as glycogen in my muscles- now ordinarily this will translate to making me fat when I don't use my muscles- but for distance running this means that I will have stored glycogen in my muscles to draw from later in the race, say after 23 miles of constant running.  Water also attaches itself to the glycogen, so my muscles have hydration built right in- this is why when you start on say, an Atkins diet, it is recommended that you drink lots of water and you lose weight fast (it's mostly water weight as the glycogen is now being used as energy now that you are no longer consuming anything with carbohydrates).

I was talking to someone at church this morning who said he needed to lose weight so he was eliminating carbs from his diet again.  This is kind of his yo-yo diet plan that he has done for years.  I commented that I'm actually doing the polar opposite.  I'm actually going on a high carb diet.  In fact, if I carb-load appropriately, I should gain 3-4 pounds by race day.  That's right, my goal this week is to gain weight (mostly water weight)!

So, for anyone out there thinking, Why would anyone want to run a marathon?  Because a week before you run it, you can eat and act like everyone around you ;-)  And that, my friend is the Taper and Carb Load shuffle.

Have a great day- and get outside!  The weather is getting nicer!

Shoes

I'm going to talk about footwear.

Less is more.

I have talked to many people who have told me that running will destroy my knees, and yet my knees are fine.  I've also talked to folks who insist on wearing high-heal boots/shoes who have all these knee problems, but who do not run.  Even their doctors have told them that the high heals are bad for them and, yet, they still wear them.  Why?  Victims of fashion.  That's right.  Fashion victims should be pitied, not judged, but ultimately shouldn't we be at least informed?

The fact, based on a lot of research, is that barefoot is best.  From the time my child was born, our doctor told us this.  It is best for balance, feel, and overall posture that the child learns to walk barefoot.  If that is true for a child, doesn't it make sense that it is true for us too?

The other night in worship, my wife despaired that our 4 year old had taken off both his shoes and socks and was running around... again.  I said, "well, it can't hurt him.  It's really what we should all do!"  I truly believe this.  That is why I do not insist that he (our 4 year old) should always have shoes on.  I've even run with him, completely barefoot up and down the street in front of our house.  No one was injured and no one complained.

A few years ago I, like many other people, read the book Born to Run by Christopher McDougal.  This book changed the way I looked at running.  He had found this tribe in Mexico, the Tarahumara, who ran (faster and longer than we do) with either a special kind of sandal or completely barefoot.  This book alone triggered a barefoot/minimalist running movement and for good reason.  There is a lot of research that supports such an idea.

For years and years, we have been advised to choose shoes with good support.   These shoes usually had good, sturdy heals.  We were also told that the very best way to run was from heal to toe.   If there were running injuries or problems, there was a shoe for you.  Under/over pronation, high/low/normal arch, etc.  Doctors were prescribing orthotics for those who were having problems with their feet/ankles/hips, etc.  but nothing was really working.

Then the barefoot boom started.  People with bad knees/hips/feet/etc were suddenly reporting that they were cured.  People like me were flocking to try on these "barefoot running shoes".  Some of us boneheads were falling into the "too much too soon" categories and getting injured.  It all happened too fast.  I was told that minimalist running accounts for 10% of total sales of running shoes.  That makes sense because I have rarely run into someone with my same philosophies regarding running.

I do believe that we were designed by God to have everything necessary to go well beyond what we think we are capable of doing today.  I also believe that running shoes have encouraged and prevented many a potential runner from going long distances or from being a runner for life.  I also believe that running shoes companies truly believed in what they were developing and selling, but I am ultimately a minimalist.

If God created and designed us to run, then he gave us everything necessary to do this.  If we evolved then it was the runners that stayed alive to perpetuated the species.  Therefore, we were born and designed to work and to run.  So, if that is all true then no wonder barefoot running, when done properly, has cured many of us who have had knee, ankle, hip, and foot problems.  No matter what your arch is like... no matter what your pronating persuasion is.

My advice today?  Get to know your feet.  At least 2-3 times a week, take off your shoes and socks and run in your yard (or someone elses ;-))  for 15-20 minutes.  Over time, you'll notice your stride is completely different and that any problems you might have physically might just work themselves out.  At the very least you'll know, unless you want to go minimalist, I am the worst person to ask for shoe advice.

International Women's Day

Apparently it is National Woman's Day... whoduhthunk?

Therefore, in honor of National Women's Day I will direct you to this website http://www.marathonwoman.com/

On April 19, 1967 a woman... yes, a woman ran the Boston Marathon.  She was the FIRST woman to officially run the marathon- with a bib.  She signed her name K. Switzer on her registration which was placed in a pile of other registration forms.  When the media noticed a girl, of all things, running in this historic race, they went crazy.  The race director was incensed, jumped off the media truck and tried to forcibly remove her from the race.  The guy she was running with body checked the race director and she went on to finish the race.

What's important here is to note that this sparked a women's running boom and Katherine Switzer was a champion for women's rights to participate in sports.

For years, women were seen as unfit to run.  The medical community said their uteruses would fall out and the religious authorities saw it as immoral or unladylike.  Well, it just so happens that through the years women have dominated the field in both marathon and ultra-marathon distances, often making up just over 50% of the entire field of participants.  In ultra-marathon distances, more women finish the longer distances than do men.  Being an avid marathoner, I have run behind many women, and I can attest to the fact that the many, many women who are much faster than I are NOT... repeating NOT leaving their unteruses behind.

So, in honor of National Women's Day, I say, you are woman and I can hear the roar.  Take whatever you've got, get out there and show us sweaty, smelly men a thing or two about endurance.  Enjoy your day!  And don't forget to say a Thanks to K. Switzer!

The Tarahumara

This is a really good video I found on the Tarahumara.  The barefoot running tribe of super athletes in the Copper Canyons of Mexico.  They were made famous in the book Born to Run by Christopher McDougal.  They can run over 400 miles, in 48 hours.  This video is from the Discovery Channel and is on YouTube.

I have actually experienced the benefits of minimalist/barefoot running and highly recommend it to anyone who has had problems with injuries from running.  Just watch the video, it's pretty interesting.

http://www.youtube.com/watch?v=FnwIKZhrdt4

Restorative Practices

I started my two week taper on Sunday, and, like any other time I've scaled back my running before a race, I want to go farther and faster each time I run.  I guess that's the purpose of the taper.  Right before this period I was getting tired, my legs were always sore and all I could think about was my next run... I was looking forward to getting the dang thing over with.

Of course, now, I want to run... a lot.  I go on these short, easy 4-5 mile runs and think, "Hey!  I could run an ultra!"  Don't worry, that thought usually goes away at about mile 23, when the infamous death march begins.  This is the mile in any marathon in which the race director, unbeknownst to the spectators and the runners, puts large pits of tar that the runners suddenly have to run through.  I don't know why they do this, but it must have been a part of the original marathon and Phidippides must have just toughed it out.  This is the point where those of us juiced from the taper usually stop thinking we're super human and start thinking about that last 5K we still have to run.

In any case, I'm thinking more about the purpose of the taper and how it relates to all of us who are trying live healthier and happier lives.  The purpose of the taper is restorative.  It gives the body, which has been pounded and abused for several months a chance to repair and to heal.  The body, which has become accustomed to the abuse has grown significantly stronger, but to realize its full potential, it needs to rest and to heal.  By race day, the runner feels juiced up, ready for just about anything, fully recovered from all the work, fully healed and restored.  This is essential to complete such a feat as the 26.2 miles required in a marathon.

This relates to anyone, runner or not.  This evening, after playing with me for a couple of hours, my 4 year old requested an early bath.  While he was in the bath, I had the rare opportunity to drift over to my guitar and just start playing, for no one in particular, with no real direction or reason, but just to play.  I played old songs I used to play in high school and songs I just recently learned.  I played extra long solos and free-style craziness.  I sang loudly, softly, and in any way I felt like.  My son was even drawn from his bath into the living room.  He dried and dressed himself then started going crazy dancing and running around for the fast, loud songs, and eventually drifted to the keyboard.  He decided it was time to jam.  He plucked around on the keyboard, I played and sang, and my fingers just had some fun.  He eventually just let me play while he played with his cars.  It felt good.

We need that time alone, or with people, where we can just play.  For no particular reason, but to play.  Do something that you just love to do, for no one.  For no reason, to just lay it out there.

My favorite Christmas memory was a year when the power was out from an ice storm.  My cousins, aunt and uncle were visiting.  It was just my family and me, some food and wine, by candlelight.  I pulled out my dad's old guitar and some old songbooks.  What a nice, peaceful memory it brings when I picture all of us, at the top of our lungs, for no one in particular, for no real reason, just belting out House of the Rising Sun.  It felt like we did it for hours.

These are the restorative practices we need.  Just some time alone or with others to just let it all go.  Spend time in prayer with God, not because it's some discipline we follow, but just because.  Spend some time painting, because you want to.  Sing, color, write, lay out on your lawn, sit on your deck, but just be.  I think this is one of the most important things we can do so that we can face the marathons we have to face in life.  Don't wait for the time to come, make the time happen.

God Bless!

Stand Up for Yourself

You ever go for a short run and start thinking, I could go further than this if I had the time?  Yeah, I do that sometimes, too.  On a really good day, as I am running a really good run, I start thinking about those crazy Ultra-marathoners... you know, those nut-jobs who run MORE than 26.2 miles?  I start eyeing up the 50K races, 31 miles, just 4.9 miles past a marathon... I could do that.  But what would be next?  50 miles.  Then what?  100 miles?  What would be the ultimate distance to say that I have pushed myself beyond what I thought possible and have accomplished something beyond comprehension?

I have debated this since I learned that "Ultras" existed.  On great running days, I think I can do it- on poor running days, I thank the good Lord that I haven't tried.  But, really, what is preventing me from trying?  Time is an issue, as is conditioning, these are related because I know that without a long enough time allotted to running that I can't be conditioned enough.  This seems like a trite concept, because honestly, I don't really need to run an Ultra to feel complete; there's a point to this.

One of the biggest obstacles in anyone's way is time.  You and I both know that food preparation and physical fitness takes time.  I have stated in a previous post that you cannot have a good goal without a plan, but the plan required to complete a goal takes time from your daily life.  I also know that some of you who read this are stay-at-home moms or dads and darting out the door for a run is usually not an option.  I also know that those of you who work are reluctant, if not hampered, to get into an exercise routine because of your duties at home as a member of your family.

These issues are compounded if you are in an unsupportive environment that is not conducive to exercise and eating healthy.  I know that I have, on many occasions, recommended that you tell your family your plans and that you need their support.  But what if they will not support you?  This is a real issue and, to be honest, I don't know exactly how to respond.

I do know that good friends exist.  Good friends can help.  The first major piece of advice I would give is to find some good friends.  Tell your friends what your goals are.  See if any of them would be willing to be a part of accomplishing that goal.  You'd be surprised at how quickly people are willing to help watch the children or help you eat healthier.  You might also be surprised at how many people share your same struggles and would join alongside you in your journey.

Ultimately, you are in charge of you- no one else is.  If you want to, you can do whatever is necessary to accomplish any goal in front of you.  You will have to adapt your plan to whatever your situation is, but ultimately it is you who will have to do this.  Your friends can't do it for you.  The fact is that not everyone wants the same things, and that's OK, but we need to learn how to stand up for ourselves and be a little selfish sometimes.  Your plans and your goals are important.  My advice today is simple.  Pray.  Ask for help.  Stand up for yourself.  God is with you.

This Just In: Husband Proud of Running Wife

I'm a little tired, and frankly, can't believe it's already Sunday night.  I had the opportunity today to watch my wife finish her fourth 5K race in only a year and a half of running.  She's also completed a 10K and an 8K.  This is one of those proud hubby moments, because I absolutely know that the reason why she started running was because of the joy she saw it brought to me.

It was September 2010 that I was running in the Harrisburg Half marathon for the second time.  My friend Tom, who happens to be a photographer, was at the race to take pictures of his wife who was walking the race.  He got the perfect picture of me as I crossed the finish line.

It was the smile on my face that got her.  I had a goal to finish under 2 hours and had beaten that goal by almost 15 minutes.  I was elated.  The day had started rainy and I was prepared for a bad run, but just as the race began the conditions improved.  There were lot of puddles on the course, but ultimately it was a great day to run.  I had to use the restroom, but the lines at the porta potties at the start were way too long, and I had completely forgotten to start my watch.  As a result, I was distracted and didn't know what my pace or splits were.  It was a complete surprise when I saw my time a the finish... I was so excited when I crossed I ran to my friend who took the picture and babbled something incoherent in an excitable voice.

Well, after this picture got to my wife, she got the bug.  She said that after seeing that picture, and how much happiness running brought to me, she wanted to try running again.  She researched the Shamrock Marathon/Half-Marathon/8K race in Virginia Beach in March 2011.  She pitched the idea in a late night email with links and her own sort of excited babbling.  We talked about it and made the decision that she was going to run the 8K and I the marathon.  I developed a "Get into running" plan for her, which can be found on a few of my previous posts.  She followed the plan and ran her first 5K (the very one she completed today), in preparation for the 8k a couple of weeks later- my son "ran" (read- splashed in puddles) the kid's fun run.  She ran the 8K last year, and my son ran the kiddie marathon (26.2 yards).  Last June, she ran her first 10K, with me and my son in a jogging stroller by her side.

I consider that, without any prodding from me, without me doing anything to persuade her in any way, she discovered the joy of running all on her own.  She needed only a little help to get started, but really, but she has become her own runner (even doing early morning runs).  It's kind of cool every so often to stand on the sideline of races and cheer on the one you love.  After all, she's spent a lot of time cheering me on.

Keep doing what you are doing, you have no idea who is watching and you never know who you might inspire.

Eggs are Making a Comeback!

I've never understood why or how it became a common belief that eggs were evil... well, not eggs, but egg yolks.  It never made sense to me that people would be helping themselves out by trashing the yolks and only eating the whites, how this worked in any diet plan just didn't enter into my comprehension.  I mean, sure all the fat is in the yolk, all the cholesterol, but so are all the nutrients.  Aside from some protein, there doesn't seem much sense in only eating the whites.

But... that was common knowledge, it was generally accepted as medically sound advice.  Even my doctor once told me that I would be better off getting "egg beaters" and tossing the cereal out the window.  Not too long ago egg producers started a campaign "the incredible, edible egg", and it was determined that we could eat eggs again.  However, it was still a common practice to advise people to only eat the whites of the eggs to prevent heart problems, after all, it's conventional wisdom, it's common knowledge.

It also used to be common knowledge that smoking increased athletic performance and was healthy and good for you.  It also used to be common knowledge that women should not and could not run.  Aside from the moral and social implications of a woman running for her health, it was medically sound advice that if she were to run any long distance her uterus would certainly fall out.  And just for those keeping score, it wasn't all that long ago that this belief prevailed.

We're not asking the right questions when we've been given this medically sound advice.  Where's the research?  Did anyone actually conduct good research with integrity before they made these claims or did they just use the armchair theoretical approach.  Philosophically it makes sense that eggs would hurt your heart, I mean, there's fat and cholesterol in the yolk... so it must be bad for you.  So, where's the research?

Runner's World, April 2012 issue has an article that sites several research studies that conclude the following:  Whole eggs are good for you if you want to slim down, their good for you to protect your heart, they help fight inflammation, they help maintain bone strength, and they help to keep your vision sharp.  The article goes on to say that whole eggs are the perfect food for runners because the protein is so simple that it absorbs into the muscles quicker.  Here's the best part, 60% greater weight loss was observed through research.

I don't need an article to tell me any of this.  I've experienced it.  I've never given up egg yolks as a part of my egg eating habits.  I tried and hated "egg beaters".  I noticed a long time ago that if I ate eggs in the morning for breakfast, I didn't have to use the restroom nearly as much throughout the day, any teacher reading this will understand what I mean.  I also noticed that I wasn't hungry as much, and that I felt better. It makes perfect sense that fat and cholesterol in the yolk wouldn't harm you because of all the other nutrients contained in it- plus, not all fat and cholesterol are bad for you.  

The problem is, just like with oleo, fat free/low fat foods, highly processed and enriched foods, high fructose corn syrup, sugar, etc the research is either not conducted well or completely ignored.  I got my cholesterol checked years ago and it was a little over 200, but my "good" cholesterol was very high, so there was no concern.  I explained that the blood test was done on a whim, ordered by the doctor, and I hadn't fasted, and that, in fact, I had eaten ham and eggs just hours before the test was done.  Nevermind the fact that I had, a week before, had my cholesterol done by my Life Insurance company but was still awaiting the results (when they came a little later after this incident, it was well below 200).  They still sent me information regarding eating a low fat diet that included all the stuff that I have since cleansed from my body.  Because none of it was healthy... furthermore, none of it has been really researched.

Seriously, next time someone recommends something medically to you, ask to see, or at least be directed to, the research.  Then read it.  Here's what you need to look for:

(1) Who is conducting the research and where is it being published?  Are they just trying to prove themselves right, sell a product OR was this published in a third party, peer-reviewed research journal?

(2) sample size and the make up of the participants of the study.  Ask:  Is this based on a few, a few hundred, a few thousand participants?  Is this made up of one group of people or does it represent a wide range of people?

(3) how was the research conducted?  Was there a control group (this is the group that is measured, but nothing has been done to alter behavior- basically this answers the question of whether the change happened as a result of the intervention or would it have happened anyway)?  Was this based on surveys?  What interventions were done?  Was there a pre-test, post test?  Was this in a lab?

(4) what were the results?  How are they represented?  Is there any obvious bias in how the results are presented?

(5) what are the conclusions?  Do you agree that the results and conclusions match up?  Is there any bias?

These are just simple questions you can ask.  I know I've been told by many people that distance running will tear up my knees, hips, and ankles and will actually cause arthritis- and this has been a common assumption for years.  But actual, peer reviewed research has shown that distance running improves joint health and can prevent arthritis- so, what should I believe?

I'm all about the research, but I'm very critical.  I know that no two doctors are alike, they are simply human and medical science changes all the time, so sometimes they make mistakes.  When a doctor gives me "sound advice" I always take it with a grain of salt, because I know that it's possible that he's just wrong.  It's always possible and has been the case many times over many years.  No, I'm not bashing doctors- they've got pressure coming from the AMA, insurance companies, and drug companies.  They don't always have a choice in what they can recommend, so I try to read between the lines.

I'll never forget when I wanted to try taking a Vitamin C supplement (I practice I no longer do) and I went to the vitamin section of a drug store.  The pharmacist came out and asked if he could help (poor guy).  I was holding a bottle that had 1000mg of Vitamin C and one that had 200mg of Vitamin C.  I asked him how much Vitamin C the human body can absorb at one time.  He said he didn't know, I said that I thought the human body can only absorb 200mg at a time, he went back to check.  He came back and confirmed that between 200-250mg at one time was about right.  I asked why someone would want to buy the 1000mg for more money if their body can't absorb it all.  He said, "Well, it can't hurt you.  You'll just pee out whatever you don't absorb."  I looked at him and said, "That just doesn't make any sense.  Why would I pay more for pee?"  He agreed, even though I felt it a bit unethical to sell something your body can't absorb, but this is just an example of how we just tend to go with "whatever" so long as it seems like good advice without really ever questioning it.

So, my advice today?  If you want to run and eat simply for life, become a bee in someone's bonnet.  Ask a lot of questions, do some of your own research, and for goodness sake, think for yourself.

A Goal Without a Plan is Like a Unicorn Without a Horn

A goal without a plan is like a unicorn without a horn- it has no point and doesn't exist...

My Runner's World desk calendar had some advice on it today about starting to run again as winter starts to come to a close.  I thought to myself, Oh, yeah, some people take the winter off.   The real irony is that just as I start to taper (the 2-3 week period before a marathon where a runner backs off in intensity and miles to prepare for the race) I'm getting advice on starting back up.

So, while I was doing my 6 mile tempo run tonight, I got to thinking about my marathon goal and how hard and very specific I've trained to reach that goal.  I have been following a plan that I've developed and modified over the course of the last three marathons I've run based on good advice, what I've read in Runner's World and books, and personal experience.  I've been committed to following the plan... in fact, while not every workout has gone exactly as I hoped, I've generally gotten all my goal runs.  I've even developed a plan for the race.  Run the first 16 miles at a 8:30 pace, then see how I feel.  If I can go a little faster, then I will increase my pace to 8:20, I'll reassess at mile 22, then again at mile 25.  If I'm not feelin' it, I'm keep the pace as is, otherwise, I'm going for it.

My goal is to finish the marathon in 3 hours and 45 minutes.  In order to run a 3:45 marathon, I know my pace must average 8:35 per mile for all 26.2 miles.  I've worked on my goal pace for races by running tempo runs.  These runs are simulations of the actual race so that I can train my body to run at the correct pace, not too fast, not too slow.  Too fast and I run the risk of tiring out early, too slow and I, well, don't reach my goal.  So, if I have a goal pace then I must have a plan to learn that pace.

The point is, if you have a goal, then you need a plan.  Here's an example:  through the years many people have told me that their goal was to learn how to play guitar.  I've learned to stop offering to teach them, because more often than not, it has become a waste of my and their time.  Not that I'm not a patient teacher, it's just that they had a goal without a plan.  To learn to play an instrument you must commit to a training plan and then you must follow it, or your teacher (me) can tell you haven't touched your instrument since the last lesson.  There's no progress, no development, no growth.  The goal was not accompanied by a plan, so the goal was not met.

The same happens for you when you say your goal is to lose weight.  If all you say is, Hey, I want to lose weight, you've done nothing more than sprinkled pixie dust on a frog and called it a prince.  Your goal needs to be something that is reasonable, measurable and attainable.  Your goal needs to have a plan that has checkpoints built in to measure progress so that you can adjust your plan and/or your goal depending on how it is going.  Without a plan, you have no direction on how you are going to achieve your goal.  When you don't meet your goal, you risk the negative emotions that accompany this sense of failure and despair sets in.

So, instead of saying, I want to lose weight, pick an amount of weight you want to lose.  Research suggests that losing just 10% of your body weight significantly reduces your risk of heart disease, certain cancers, diabetes, and many other weight-related diseases.  Maybe you can start there.  Say, I want to lose 10% of my current body weight.  Great!  Now, weigh yourself and multiply that number by 0.10.  That's how many pounds you want to lose.  Now, set a start date and a due date.  Say, In 3 months, I want to have lost x number of pounds.  Now we're getting somewhere!  Now, set some checkpoint dates to see how you're doing and whether you need to adjust your plan and/or your goal.  Say, In 3 months, I want to have lost x pounds- I will measure my progress every Saturday at 9 AM.  Oh, this is getting exciting!

Now you've got specific goals and specific measurable benchmarks.  But how are you going to get there?  Well, I've put a lot of advice in many posts about how to limit calories by making fresh food, limiting your serving size, exercising, and choosing the right food.  I've posted about how to find your ideal caloric intake.  I have also posted some advice on who else you can consult- I gave you four people:  your doctor (who can help you set your goal), a nutritionist (who can work with you on the food/nutrition part of your plan), a personal trainer (who can help you with the exercise part of the plan), and a therapist (who can help you on the psychological/emotional aspects of your plan).  If you don't have the money for all these people, then at LEAST see your doctor.

You can easily develop a food and exercise plan by just following some of the advice I've given on these posts.  You can also Google some good ideas too... but be careful of fad diets, etc.  The most important part, though, is to write down your plan and don't keep it a secret.  Tell people what your plan is and try to get others to come alongside you... it will benefit them every bit as much as it does you.  But you need to develop a plan if you want to achieve your goal, because I haven't seen any hornless unicorns in a while.