Running On Flat Ground

I recently visited the New Jersey coast and had a great run on a very flat surface. Almost any time you run on the eastern seaboard of the Atlantic Ocean you will find the terrain to be very flat and windy. While this may seem to make for an easier run be aware there are some inherent difficulties.

First of all, if you’re used to running on hills like me, your leg muscles become accustomed to change depending on whether you are going up hill, downhill or if you are running on flat ground. This helps give your leg muscles a break. On flat ground, the same groups of muscles work all time. In a distance run or race on flat ground, you will notice fatigue in one muscle group and so you need to prepare for it. I recommend you find some flat ground to train on if you want to effectively compete on flat ground.

Second, you tend to run faster on flat ground so your leg muscles are going to work hard. My times tend to be a lot faster, by over 3 plus minutes, from my daily 5 mile course on hills. The next day after a run on flat ground my legs feel tight from the increase in speed. In a race, your times will tend to be faster on flat ground (provided the wind and weather cooperate) so expect some soreness and tightness in your muscles that you may not experience from your daily runs.

Third, along any coast line there tends to be a lot more wind and it is usually at your back or in your face depending on what direction you are heading. I have run on the coast lines of the Pacific Ocean in California and Hawaii as well as over the eighteen plus years of distance running along the Atlantic Ocean up and down the eastern seaboard. I have always had to contend with the wind. I have even run marathons with fifty mile-an-hour head winds along the coast. If the wind is in your face it will slow you down with increased resistance. However, it is really nice when the wind is at your back pushing you along.

Even with these differences from my normal routine, I love to run and race along the shore. I would recommend a run or race at the beach to anyone. Just do a little preparation before racing you’ll be glad you did.

See you in the pack.

Running in The Rain

Running in the rain is a great way to train your mind. I know it’s is difficult to get out the door when it’s raining. I think our brains are wired from when our mothers  told us not to go out in the rain. The way I see it, the rain does a variety of good things to help distance runners. 

 

First, you never know what the conditions are going to be like on race day, especially if you sign up for the race months in advance. Training in the rain can make you feel more comfortable when racing in the rain. A bit of training in the rain will give you a slight psychological edge the next time you race in the rain. 

 

Second, you get more mentally tough for the challenges of a long race. We all know how fatigue sets in the late miles of a race and how it becomes as much of a mental run as a physical run especially in the late stages of a marathon. Many times my tank was on empty for what seemed like miles and the only thing persuading my body to continue was my mind.    

 

Third, rain is very cooling to the body while running. I enjoy the feeling of rain and it almost seems like therapy the way it makes noise every time it hits my hat. Even the streams I pass make more gushing sounds as they swell with the increase in water. 

 

So don’t sit around indoors the next time it rains, go outside and run — just make sure it’s not in a thunder storm.  

 

See you in the pack. 

Running For Pleasure

      Running is just another aspect of my life but a major one. I share this with you because you know what I am talking about. Running is pleasure. Though it sometimes feels like a struggle to get through a tough race or training run. The toughness of running is like the toughness of life. Nothing worth accomplishing in life is easy and neither is running at your best. As one of my swimming coaches used to say “if it was easy everyone would do it”.

      I have to admit, it feels pretty good to talk about my latest long runs and races to people who can’t even imagine what it would be like to run down the street let alone for 26.2 miles. I feel younger every day I run. This does not mean I don’t feel the aches and pains of getting older I just feel less of them then my sedentary friends. As I explained in my article “Who Am I” I like many different types of sports from fishing to surfing. In order to actively enjoy these sports and feel comfortable doing them, I have to maintain a high fitness level. Running helps meet this need especially during the winter when it would be all too easy to say “I’m not going to run today because I don’t like the weather”.

      Bragging rights are an important tool for my running and can bring a certain amount of pleasure. I know this sounds self centered but let’s face it everyone except maybe Buddhist Monks brag about some facet of their lives. Maybe they talk about a son or daughter, a promotion, another sporting accomplishment or financial gain due to hard work. Whatever they feel is important to them they will brag about it. The same goes for distance running. It makes us feel good to let others know that we are distance runners because less then 1% of the US population finishes a marathon each year. I would say that the percentage of people finishing a second Marathon in their life time is even less. Knowing that when you finish your next distance race or marathon you get to do a little bragging can be just the motivation you need to keep working towards your race. If you tell you friends and coworkers that your going to compete in an upcoming race it makes it very difficult to not do the training or back out of the race. Now that is real motivation.

      I confess that I feel good after I run. Even if it is only three miles I feel like I accomplished something that is going to benefit me. Usually I run at the same time each day at around 7:15 AM but I also like to mix-up the time of day I run because races are run at different times during the day and evening.  I have found that I can run better and faster in the early afternoon though in the summer this tends to be the hottest time of the day and may not be the best time to run. Mixing up the time of day you run can be good for your running by adding flexibility to your hectic schedule and conditioning your body for the time of day your next race.

      Having spoken to any other runners on the issue of the time of day they most like to run, I found a wide variation of preferred times and the reasons that time of day was most appealing.  Not everyone is a morning person but you can train yourself to be a morning person. I hated running in the morning for many years but when my son was born I had the late night shift and found it easier to just stay up and run. For the first month this seemed like pure torture but after that month it seemed easy. I have run in the morning ever since. Many times I found that if I don’t run in the morning I don’t run at all that day. But no matter what time of day you run it is always a good time to run.

      Distance runners probably get the most pleasure out of running. If we didn’t like running we couldn’t possibly log the miles needed to run a Marathon or for that matter any race 13.1 miles or longer. I love the different seasons and the changing colors. Even winter with ice on the trees reflecting the sun light can be a beautiful site that may only last for an hour or two. I have been fortunate enough to have run among some of the largest trees in the world, through spectacular parks and along some of the most beautiful coast lines on two continents. No matter were I have run I have found something special along the course. I know this seems a little to “warm and fuzzy” but as a former swimmer who saw only a black line on the bottom of the pool at least two hours a day and sometimes four, running offers visual gems that only a distance runner can truly appreciate. 

      See you in the pack.

Prepare For Your Next Race

      When race day approaches you want to feel that you have prepared depending on the course and distance to be run. What I mean is that if it’s going to be flat train on flats. If the race is run on hills — train on hills. If the course is know to be windy but is flat throw in some hills to simulate the drag of a good strong wind.

      I run an 18 mile race on Long Beach Island, New Jersey every October and this year is number 16. The race is very flat with no hills in site however the wind can be a major factor in the overall speed of the race. If the wind is at my back my times have been know to improve by as much as 10 minutes. I will say that a majority of the time the wind has been in our face at 20 miles per hour or greater with gusts of up to 30 miles an hour. To help get in shape to combat the wind; I try to throw in a mixture of mild hill work along with my fast flat speed work. This helps to build the leg strength you need to barrel through the drag the wind creates during the race.

      Conversely, if I am training for the Big Sur Marathon, then I try to find the nastiest long steep hills I can find and run them at the end of my long runs. I also increase my hill work to two times a week and drop my flat speed work in favor of the hills. However, most Marathons don’t involve the kind of hills that Big Sur provides so dropping your fast speed work may not be necessary. You just need to be sure you research the course you are going to run and plan for the worse. All of us have had a bad race or two and I’ll wager we can trace it back to the fact that we were under prepared. 

      Whenever I do my research on a course I like to read what the race director tells you about the weather conditions to be expected and the course itself. Then I look at the weather from the previous year and read what the runners say about the course. You can’t look at the comments published by the race coordinators because they only want to promote the race so only the good comments are published. I like to read blogs on the race, if available, to hear the good, bad and ugly. The organizers of one race I run regularly say the winds are usually out of the south (at our back) at that time of the year however it has blown hard out of the north (in our face) for the past seven years. One of the Marathons I have run twice boasts its beautiful scenery but fails to mention the hills only a mountain goat can climb.  Just be aware of the reality of the race and over prepare. This strategy will pay big dividends.

      If you know a part of the course is going to be on trails it would be good to throw in some trails to your long runs. Trail running is different in many ways to running on the road with roots, rocks and other trail hazards to be avoided. You must remain vigilant and look only slightly ahead to be sure you don’t step in the wrong place and get injured. I have ankles that like to turn on me so it is very important, if you are like to me, to be wary. Trails can offer a lot of natural beauty and can be a great diversion from the ordinary boring roads with less pounding due to a softer surface. If you are going to run in the desert, you may want to include some softer sand workouts at low tide on the beach. One Marathon I ran in the Nevada desert had many miles of soft sand jeep trails as part of the course.  

      There is also the reverse of being under prepared and that is to burn your self out by doing to much. Rest has got to be a key component of your preparation. Sometimes your body tells you with aches and pains that indicate you need another day of rest. You will notice in my Build-Up discussion that I take Monday off after a long run. For me Monday is a great day off because first of all it is Monday and second because I need some time to recover from my long run. I don’t like to run the day after a long run and especially not after a long race. It hurts way too much and does nothing to help me recover. I have read many articles on the subject and most say you should run. I say that for me this is wrong. My muscles are usually stiff and sore so running when I feel like this has only lead to injury and pain.

      Prepare for your next race and enjoy your running.

      See you in the pack

Running Shoes - Part 2

      There are two rules of thumb that I use to determine if a pair of shoes should be moved out of my three pair rotation. The first rule is that no matter how many running miles I have invested in a shoe, they are gone if my knees begin to get sore. I will test the shoe after my first sore knee run buy waiting two days and running in my other shoes. Usually my sore knee goes away after two days of not running in the “trouble” shoes. I then take the plunge and run in the problem shoes. The result is usually the same – sore knees, so out they go. The second rule is, I never run in a pair of running shoes that exceed 500 miles. This means I need to keep track of the miles I run in my shoes but it is worth it.

      Lets face it, what is the most asked question most of us get when people find out we are distance runners – How are your knees? Well, if we take care of them the answer should be - no problem. And that means having shoes that fit right and have mid-soles that are still in good shape to take the pounding we dish out every time we run.

      One thing you may also want to consider is buying a light weight pair of running shoes designed for running long distance races. I have found that weight does make a difference and helps by not wearing your legs out as fast. I thought that a couple of ounces per shoe couldn’t make much of a difference but I was wrong. It really did make a difference to me and helped me reduce my last two Marathons by 7 minutes and 11 minutes respectfully in comparable races on the same courses. I don’t think you should use these light weight shoes to train in all the time but would suggest you save them just for racing. I would also suggest that you make sure they are right for you by wearing them for a couple of long runs before racing in them.

      Buying new running shoes can be a great experience. I am always looking in sporting good stores for discounts and I use the advertising circulars that I get with my weekend news paper to look for bargains. Then I buy two pairs if I can find them and put them away until they are needed. This is not to discourage you from supporting your local running store. I buy shirts, shorts, gels, energy bars, water bottles and socks from my local running stores. And if I can find a bargain on shoes – then I will buy them as well.

      Happy hunting for your next pair of running shoes and enjoy your running.

      See you in the pack.

Running Shoes - Part 1

      I like running shoes and I like hunting down a great pair of running shoes at a terrific price. Buying running shoes takes research and sometimes patience to find what you are looking for. But this is one piece of equipment that has to be right for you. I remember the first time I bought the wrong shoes. It almost cost me being able to run in the New York City Marathon after training for six months. I had no idea a pair of running shoes that were not correct for my feet could cause so many problems including sore hips, knees and plantar fasciitis.

      I am a neutral running at 6’ and 170 lbs. I feel fortunate that I can usually run without many mechanical problems. The one issue that will always plague me is wearing the wrong shoes.  I need a cushion shoe with little or no stability support or motion control. I prefer a sneaker that is light weight as well. Almost every runner has a different take on what shoes to wear but I think we all agree that the wrong shoe will hurt us.

      I can’t say I stick to one model of shoe because manufacturers believe that unless they change the shoe design every year no one will buy their shoes. What a bunch of hog wash. If a shoe sells well and is built the way a lot of runners like, why change it? We all have favorite shoes from the past and some are manufactured as classics but most are just renovated to the point of being completely different or are scrapped altogether. One thing I try to do is read about new shoes and what wear testers are saying. I also like to keep back issues of shoe reviews to look for bargains from previous model years. I get great deals on older model shoes and I challenge anyone to show me why I should pay $90 to $100 per pair of running shoes.

      First of all, I can’t afford to pay top dollar for a pair of running shoes. Like many of you, I burn through three to four pairs a year. I rotate three pairs at all times to keep them fresh and dry for each run. It’s not just the money but the idea that I have to spend hundreds of dollars on running shoes when I could enter more races, spend the money on my family or donate it to charity. I also don’t see the gigantic technological breakthroughs in the design of running shoes to warrant shelling out the extra bucks. I will say for the record that running shoes have evolved and are far superior to the shoes of the not so distant past (10 to 20 years ago).

     Stayed tuned for Part II

 

 

Long Runs

      Many of things I’m going write about you may already know from your experience. I believe that anyone who wants to run a marathon, not just survive, needs to do at least 4 to 5- 18+ miles runs (I prefer 22 mile runs) prior to the marathon but no closer than four weeks before the race. When you have built up enough endurance to finally run this distance for the first time you need to take a partner that has run this distance before and has the experience. Even if you have done this distance before but haven’t done it in a half year or more, you should have someone along or at least have someone waiting at the finish to help you.

      Why, you ask, can’t I do this alone? A lot people would say “I train alone and don’t need someone else’s help.” Wrong. You need to understand that most people, and this includes me, will have a decrease in blood pressure that may result in feeling dizzy after completing distances of 15 miles or more. You may even experience this dizzy feeling with less mileage but for me 18 to 20 will usually do it. After a marathon I am a complete wreck and have to lay down with my feet popped up for at least 45 minutes.

      What you need to know is that the feeling of dizziness and possibly sick to your stomach will pass. You would be better served if someone was to help you through the initial ugly feelings. I personally like to bring water or sports drink to my suffering friends to sip while waiting for the “problem” to go away. To return the favor, my running friends often have to wait on me for up to 2 hours before I feel better after a tough marathon.

      I run alone during most of my training because I train in the morning — right out the door. I have also had many friends drop out of the sport over the years so it has become harder to find running partners. It’s also convenient not to have to schedule with someone else or wait for them to show up. Plus, I can run at my speed and not push or be dragged by another runner at their pace. I do like running in a group now and then just to talk running and upcoming races. If you like to run alone and feel safe doing this, I recommend keeping your conditioning level high especially for Marathon racing. This will allow you the ability run alone even for long runs.

      Make sure you stretch prior to your long run. I like to make sure I stretch at least 2 days ahead of time to be sure I don’t pull a muscle during the run. Be sure to plan your run on a day that works best for you. My long runs are usually done early Sunday morning. My reasoning for this is that this leaves the rest of the day for other activities and the car traffic is usually very low. Car traffic is a big problem for me because some of the roads I have to run on over 20 plus miles can get congested at normal hours. You probably face the same problems of traffic, family duties and other scheduling conflicts and plan your long run day around these conflicts. Early Saturday morning is good as well but I still prefer early Sunday morning unless I know a storm is coming and will plan accordingly.

      Another thing to keep in mind is your equipment. I talk to other runners all the time and I am amazed that they run in the same pair of shoes every day. I run in three pairs of running shoes that I rotate each day. This keeps a “fresh” pair of shoes ready to run in and also gives the shoes a chance to recover. With all the pressure and stress that is exerted on your shoes during running I can’t see how they would be ready to go again the next day for a long run, even if the manufacturer says they will be ready. Dry shoes are important as well when being used for a long run. Dry clean socks are also important because blisters can occur and the open skin is better served with clean socks (you will still need to treat you feat afterwards). Also, don’t forget to lube up before you run. You’ll know if you forget, especially in the shower afterwards –ouch!

      Carrying fluids or planting them along the course is very important. I have seen and run with people who think they need only a few sips of water for a 20 mile run. You should see how they look at the end of the run. And then they complain about how they feel over the next several days. My advice is to carry 12 to 16 ounces of a sport drink. See my post on Fluids. I also carry one gel pack but eat a Power Bar before a long run. I like to take a caffeine pill to help wake my body up because coffee upsets my stomach to much. Wait at least 10 to 20 minutes after you take any caffeine because you will probably need to use the facilities. Better to go before then having to go during. You may however want to plan for this contingency as well if you are someone like me.

      Enjoy your next long run and happy running.

      See you in the pack.

 

Fluids

      The summer months are great for talking about fluids and you can find tons of articles on the subject. What amazes me is that I drink a lot in the winter too. The subject of fluids and dehydration is one that should be talked about year round. I remember a time when coaches discouraged drinking anything during practice. I am still amazed that in sports today this still happens and yet the research and my own experiences tell me that anyone who does not get enough fluids and electrolytes will not be able to sustain a high level of activity.

      I was in one distance race 12 years ago and there was no electrolytes given out at the water stops. I was begging anyone along the course with a sports drink for a sip but no one would help. I bonked badly and I have since carried 12 to 16 ounces of Gatorade in every race over 10 miles even if they have an electrolyte drink on the course. I don’t like to take any chances on what the race organizers will hand out because it may not even be drinkable.  I like to drink when my body needs it and not when it is available every two to five miles. I don’t think this slows me down even with the added weight and I feel it helps me better hydrate because I can regulate when I drink and how much. I use the aid stations for water either to drink (if palatable) or toss on my head. The carriers with four small 4 ounce bottles I find are the most convenient and have little bounce while running. Be sure to get the ones with the little elastic straps on top of each bottle to hold them in place. There is nothing worse then bending over to tie your shoe and having the bottles fall out just as the gun goes off. This happened to me at Big Sur in 2004 – what a mess.

      Fluids and electrolytes in the summer months, no matter where you live, are absolutely critical to your running. It is my recommendation that you consume an electrolyte solution and/or capsule (I prefer Hammer Endurolytes) while doing a long run. I know this sounds elementary but sometimes during the summer I forget to take in enough electrolytes during and after my workouts — on hot days too. The next day I can’t figure out why I am so wiped out. If I look back, I can see that I did not replace my electrolytes in a timely manner. So I suggest that you make a bottle or put a bottle of you favorite “sport” drink in the refrigerator for after your run. I recommend watered down Gatorade but you should use what you like. You should also consider taking an electrolyte capsule as an additional supplement for afterwards. One thing I like about Gatorade is it is available everywhere and is also found in powder form which is good for traveling.  I have tried many other sport drinks but none of them seem to work any better and generally taste worse.

      Consuming fluids in the winter time is just as important as in summer. For the past four years in a row I have trained and competed in spring marathons. Big Sur in 2004 and 2006, and The Avenue of the Giants in 2005 and 2007. During my winter training which was cold and sometimes very nasty I had to keep reminding myself that I still need to drink and consume electrolytes during my long runs. My clothing keeps me warm and I sweat - so I needed to drink on the run. I have had problems when temperatures became cold enough to freeze my bottles. I realized that I had to use a sports drink with sodium in it to lower the freezing point of the liquid so I could consume it during my run. Otherwise, all I would get was a big snow cone in my bottle and no liquid. Sometimes the mixture had to be less watered down then I would like in order to increase the sodium content. I like to use only 50% to 60% of the recommended mixture. This is usually the point where any less it tastes terrible.

      Water alone can be problem for many people when consumed in great quantities during and after a long race. There is a lot of concern today about hydrotoxicity and the electrolyte imbalance created by consuming too much water too fast. I have not seen anyone in serious trouble during a long race from hydrotoxicity but water can be hard on the stomach by itself both during a run and after. I generally can’t keep water in my stomach after a long hard race. I can’t keep down beer or much of anything else either but that is another discussion. I am very cautious when I drink during a race and afterwards - I only take small sips. However, a friend of mine who is a veteran of 20+ marathons does not carry any fluids during the race and drinks a lot at aid stations or makes round trips to his house during long training runs — this works for him. Drinking too much during a long run or race does me no good and I think it has even proven to be detrimental. This can be observed by the “unloading” my stomach does after many a long race.

      I found that three good sips of any fluid when I need to drink during a long run or race works best to keep my stomach from rebelling. I don’t recommend drinking on a set schedule of so much every so many minutes. Fluid and electrolyte consumption is a very personal thing and everyone has different physical needs. Internal and external conditions play a major role in hydration so no rule of thumb is going to work best for you all the time. Common cense dictates that you are going to need to drink more the hotter and more humid the weather conditions. Listen to your body and it will tell you what you need. Try it out in a long run of 18+ miles to see if it works for you. I recommend you test several different fluid/electrolyte combinations in training before using them in a race.

      Drink-up and enjoy your next run.

      See you in the pack.

Build Up

      The art of running long distance is not as mysterious as many people think. I know many of you have run marathons in the past or are currently training for your next marathon or long distance race — maybe even an Ultra. But I think we can all agree that many times we don’t take the time to properly build-up our endurance for the race ahead. As a group, we often seek the “short cut” to getting prepared for race day. I will contend from experience that this is not a good idea.

      In 1998 while running in the Atlantic City, NJ Marathon I felt so horrible, due to lack of conditioning, that a little old lady sitting on a bench along the Boardwalk exclaimed “why would anyone want to run a marathon, just look at that man”  as I went by. The reason I felt so bad and looked even worse was a serious lack of conditioning, due in part, to a case of Plantar Fasciitis that kept me from doing a proper build-up to the race. I also puked in the trash can behind the race director after I received my medal and proceeded to lie on the boardwalk under a trailer for about 2 hours. While I felt the effort just to complete this race was great, my time was slow and I know I just was not prepared. There are no short cuts — I just was not ready to race and it showed.

      I know runners who look for plans to get ready for a marathon in an amazing 12 weeks. While they may complete the race, I don’t see how they will feel good about the effort. Most of us are only racing ourselves and our past times. We run not to just finish but to see if we can improve upon our last race at the same distance. I like to be prepared and then if the wheels come off, so be it. I can live with the results and try to do better next time.

      The following schedule is one I follow most of the year:

Monday – Off (usually after a long run)

Tuesday – Easy 5-6 miles

Wednesday – 3 to 12 hills (Hill is a good angle and takes around 3 minutes to climb to the top  - I then jog back down for rest) Increase 1 more hill every two weeks to a maximum of 12 around 8 weeks prior to the Marathon then back down by one each week to the race. I will do around 4-5 average when not getting ready for a race just for conditioning purposes.

Thursday – Easy 5-6 miles

Friday – 4-10 x800 yard repeats on the road. Increase 1×800 every two weeks for a maximum of 10 and around 8 weeks prior to the Marathon then back down by one each week to the race. I will do around 4 with a few easy miles thrown in when not getting ready for a race again for conditioning purposes.

Saturday – Easy 5-6 miles

Sunday – Long run minimum of 12 miles with a maximum of 22 miles. I alternate with 12 miles after the week I did 22 and 17 miles comes in between. I chose these distances because they are complete loops from my house and give me the distance year round that I need. 12 -17 miles are my favorite distances to run and so I like to do at least 12 miles a week when not training for a marathon just to keep my conditioning.

      I know this workout seems simple but it has worked for me for me since 1991 for racing distances from a 5k to a marathon. I have tried many other variations from this workout but have found that most of them are no better and in some cases less adaptable then this one. The key is to keep your running schedule flexible because we runners have to bend around other priorities and sometimes Mother Nature has a say in whether (or weather) or not we run.  Ice, snow, rain and thunder storms not to mention colds and God forbid injuries make keeping on schedule all the time almost impossible. I even take a couple of days off sometimes just because I feel like it.

      Once you build-up your endurance, it’s a good idea to maintain at least a healthy measure of your conditioning all the time. I know many runners who stop working out for a long time after a marathon and then pick-up the workouts 3 to 4 months before the next one. This strategy is tough on the body and painful to boot.  I have always believed its better just to stay in shape and avoid starting from ground zero. Also, you get all the benefits of being shape. I know that most of you will agree and for those who don’t well do what works for you but don’t complain about the pain of getting back in shape.

      Build-up to a better race and enjoy your next run.

      See you in the pack.