Connecting You to a Healthy Life!

The Wildlife Marathon

As I wrote last week, my goal for this past marathon was to make it hurt. In that regard, I was successful. I was definitely hurting for the last eight miles.

It was a small race, only 60 runners in the full. The race started in the small village of Concord, MI. We ran through the bucolic (fun word to use) burg and onto a paved rails-to-trails. The leaves had popped and the sun was shining. It was as pretty as could be.

I went a little fast on the first mile because I could still see the first place guy, but I settled in to my three-hour pace. Being a small race, I was basically alone, but there were a few folks running within sight. The first five miles were on this trail and were pretty flat. Other than nearly getting hit by a biker pacing the guy who won the half marathon, this part was pretty uneventful.

After leaving the bike path, we ran on some back roads. These roads were all rolling hills. I was feeling fine and clicking off 6:45 miles fairly easily. The small hills put a little more strain on the pace, but it was okay.

Around mile 10 or so, we left the paved back roads and started running on gravel roads. This is easier on the legs, but they also return less energy than paved roads. That means runners expend more energy running on gravel than on pavement. Also, the hills became a little more challenging.

Around half way through the race, I started straining a little more. I kept chugging along at near a three-hour pace, but I started to re-evaluate my goals. I started thinking that a 3:10 finish would be pretty good. It would give me a new Boston-Qualifier. I ran for a few minutes with a guy who was doing his 70th marathon and would do his 50th state next week.

At mile 18, I saw my wonderful Curb Crew for the third time. They couldn’t tell, but this was also when I hit the wall. I took some solace in the fact that I was only 5k from the rails-to-trails which would be blessedly flat.

Hitting the wall is not very fun. It’s even less fun when you have eight miles left to go. I wanted to stop. I wanted to walk. I wanted to lie down. I thought about my last blog, though, and I pushed through the pain.

Pushing through the pain is much easier when you’re closing in on a PR. Last June in Duluth, I was hurting the last three miles, but I knew I had a chance to break 3:00. At the Wildlife Marathon in Concord, I wasn’t going to PR. I pushed as hard as I could. I was really just trying to fall off as little as possible. Glycogen depletion meant that I wasn’t going to be anywhere close to 7:00/mile. I made it hurt, though.

I did manage to pass a guy in these last few miles. It was his first marathon, and he had been running a sub-three pace. Now he was walking. I tried to encourage him, but I was struggling mightily. I never quit. I never gave up. I fought the pain and ran as fast as my body would allow.

I finally came to the finish line. My time could’ve been faster if I would have run the first half more conservatively. I’m glad I didn’t, though. If I ran races conservatively, then I never would have broken three hours. Sometimes you have to go hard and hang on. If you do, sometimes it leads to huge breakthroughs. Other times, you blow up. It’s a fine line between racing bravely and racing foolishly. I learned I could persevere through the pain even if my time goal was shot. That was enough for this race.

15th October 2011
Events
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Plan Ahead: Hug a Runner

Adam Goucher and Tim Catalano are advertising Globally Organized Hug a Runner Day (G.O.H.A.R.D) on their blog. The blog itself offers very clever suggestions for training for this wonderful holiday. They offer tips for using intervals, speed workouts, and cross training activities. What stands out most to me, though, is that G.O.H.A.R.D isn’t until November 20. That is a ten-month training plan! I love being on a training plan and spend most of my year training for one marathon or another, but rare is the race that requires ten months of training. It did key an idea to me, though.

It’s not necessarily that we need a long time to train for our races, but we need to plan our calendar to include the most important events in our lives. It’s always frustrating to hear about an awesome race and realize that you can’t do it because of prior obligations. Now that you have that shiny new running log, go to our events page and pencil in the races you want to do. Get them on your Google Calendar now, so that you can plan around them.

Sometimes we don’t have any control over commitments. Cousin Suzy probably won’t consult you before planning her weekend for the same weekend as The Bix, and good luck getting your wife to induce labor around your marathon schedule’s all-important twenty miler. Having the races on your calendar far in advance will help you make room for your favorite races, though. It can help you remember to ask for those vacation days and hopefully help you avoid baby sitting your annoying cousin Veronica’s colicky baby.

Some races that are on my calendar this year are Town Crier (April 16), Road Ends Five Mile and Half Marathon (April 30), Borgess Run for the Health of It (May 6), Oaklawn Hospitality Classic (May 21),   Flirt with Dirt (June 11), Grandma’s Marathon (June 18), The Legend (August 6), and Fred Meijer White Pines Trail 200 Mile Relay (August 11). Now, I probably won’t be able to do all of these races, but I want to keep them on my calendar so that I can keep the possibility open.

What races are you going to do this year? When do you need to register? When do you need to start training? Plan ahead. Oh yeah, go to Goucher and Catalano’s facebook page to receive training reminders for G.O.H.A.R.D. and don’t forget to click the “I’m Attending” button.

20th January 2011
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Resolution Time

The trendy thing to do this time of year is to derisively dismiss resolutions. Cool, knowledgeable folks say things like, “If you’re really going to make a change, you’d do it and not have to wait until a January 1.” As my dad would say, though, that is baloney sauce. And, yes, he would use that spelling of baloney, too.

 The very arbitrariness of the date for the “new year” makes symbolic of a fresh beginning. The calendar starting over is the perfect time for any change you want to attempt. Who cares if your resolutions in the past have been forgotten by February? Who cares if your resolution this year is the same as last year? Begin your new year full of hope. You can commit to any change you want.

I’ve given this advice before, but I’ll repeat it. Make your new goal specific. Have a plan. Share it with others who will ask you how it is going. Post it on Facebook if you really want a lot of people to ask you about. Find someone to join you on your quest.

Last week, two women were shopping in Gazelle. They shared that their goal was to complete a local triathalon this year. That is a great resolution. First of all, it is very specific. They have a specific race they are targeting. They know that they must start training now in order to be ready by race day. They didn’t just say a tri; that would allow them to put off training until they were searching for December 31 races. Second, they are training together. They won’t skip workouts because their partner will be waiting. They can hold each other accountable. Finally, it is realistic. They are not targeting the Kona IronMan. They are shooting for a beginner- friendly race.

Model your resolution on this model, and you can be successful. I’d love to see your resolutions in the comment section. Even better, share your resolution with us at Gazelle. We’d love to help you be successful.

31st December 2010
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Family Means Choices

Last Saturday, The Legend (a ten-mile trail race) was contested in Sleepy Hollow State Park. This is a race I’ve done a few times. It’s a lot of fun, and I really like the literary reference to the headless horseman. The Legend is the first race where I placed in my age group, so I like to return to it as often as possible. It’s very challenging and a great chance to run on some trails. Due to family conficts, I could not race it this year, though.

Last Tuesday, New Holland Brewery sponsored a “beer run” in East Grand Rapids. I had planned on running this fun run and enjoying some brews. These types of runs are a fun way to meet other runners in the area. It’s very low stress and high fun. Alas, RunnerGirl and my two boys were calling for some quality family time, so I also chose to sit out this run.

Balancing family time and marathon training is often difficult. I want to be a good role model for my kids by living a healthy life style and staying in shape. I love pushing myself to run farther and faster. However, both of these goals take a back seat to being there for my boys. I know that nothing I do will have any significance if I’m not really there for them.

Being there for them means more than just being around. Being there means playing trucks and going for walks and pushing them on the swings. These are the things I did with the boys on Tuesday instead of running. We pushed the Tonka trucks around the play room and put out all the imaginary fires we could find. Then we leashed up the dogs and walked up the road to our favorite park. Mr. Three-year-old ran more than a quarter of a mile, and that was the funnest run of the week. Once we were at the park, both boys had to swing. Of course, I push them higher than anyone else, so I got a small arm workout complete with optional underdogs. I squeezed in a few pull-ups on the monkey bars, too. At bed time, we hustled back home and grabbed some pajamas. I did my best to be fully there instead of dwelling on the missed opportunity for a race/group run. Being there also means reading the same fireman story 10 or even 12 times in an evening, so we did that, too.

A Literary Masterpiece

Now, I’m not perfect. I still carve out time for training runs. I rarely skip a workout to read Fire Fighters to the Rescue. However, I do structure my workouts to allow as much time for being with my family as possible. For example, I try to wake up as early as I can to run. If that doesn’t work (competing with a one-year old to see who can wake up earliest is a losing proposition), then I will often run during the boys’ naps. This leads to some runs being done in the hottest part of the August sun, but the sacrifice pays dividends. I’ll also run with the boys in the double-jogger. Sometimes, on a day with two runs scheduled, I save a run for after the boys’ bed time.

I make choices daily about how I can best reach my running goals while trying to remember that those aren’t my top priority goals. My wife and two boys are the top of my list. I am lucky, though. They love to encourage me on the running goals. They each have their own cowbell for cheering. They’ll also be cheering me on during a race this Saturday. My oldest boy will be doing his first race, too.

5th August 2010
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Audition for something new.

Zack Morris was that guy that all the girls swooned for at Bayside High School. Kelly Kapowski was his hot cheerleader girlfriend, AC Slater was his partner in crime and Screech was the go-to scape-goat that got him in as much trouble as he got him out of. But WHO IS Zack Morris? Mark-Paul Gosselaar is the master-mind behind this great character. But where have you seen Zack—err I mean Mark-Paul since the crew went off to college and filmed Saved By The Bell: College Years?

The show began in 1989 and was a hit. I was only 2 years old when it began but I still think of Saved By The Bell as one of the shows I grew up watching years after the filming ended. I dreamed of sharing a milkshake with Zack at the Max after class, I wished I could hit the mall with Jessie and Lisa Turtle and cheer on the team with Kelly. I watched this show re-run after re-run and never realized that I was re-living what my 30-something year-old friends waited for new episodes for every week, though 10-years old, each episode was new to me.

Why am I writing about Zack Morris? Well, the fact that we all still refer to Mark-Paul Gosselaar as Zack is fact enough that he has clearly not been able to move on his image of the high school hot shot. He continued through his childhood stardom as Zack Morris and never branched out to act as another character in front of the camera. He didn’t strive to try a less deliciously attractive roll, he continued to be 16-year-old mischief maker Zack “Preppy” Morris.

Which is fiiiiiiine. If that’s what you’re into, he was good at it, I guess. But I wonder what would have happened if Mark-Paul had pushed his acting abilities a bit further and auditioned for a villainous roll—sitting in front of his mirror and training his laugh to sound evil, his smile into a vexing curl of the lip. Could he be evil to convince his audience of his abilities to go that extra mile as a true thespian?

Hmmm, training? Trying something new? Going the extra mile, extra few miles just to see how far we can go? I’ve run countless 5ks, a few trail races, a couple triathlons, River Bank 25K twice… yet I have not raced a 10K. Sure I’ve done the distance (6.2 miles) just as I’m sure Zack has played the roll of a dweeb in acting class, but never have a raced it. I’ve never asked my body to compete and push itself through the distance with hundreds of other runners all with a similar goal in mind.

This Saturday Gazelle Sports is putting on an awesome 10K race, Lakeshore Miracle Run. It’s going to be grueling, up the dunes, through the woods by the lake… sounds like the perfect time for me to try out a different running character. Join me while I try something new Saturday morning, who knows–maybe Zack will show up!

Oh yeah, and I met him last night…

8th July 2010
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Dreamin’

Non-runners often ask what I think about when I’m running. That’s always a difficult question to answer. Nothing. Everything. Those seem to be my answers. There are really great runs where I think about nothing; I’m just flowing along down the road. There are wonderful runs when I think all sorts of big ideas and really work through difficulties in life. One exhilarating thing I do on the run is dream. I used to dream about qualifying for Boston. Then I dreamt about running in Boston. Now I dream about new races in fantastic places at faster paces. Don’t be afraid to dream, and, if you’re going to dream, dream big. Dreaming while you run is a form of imaginative rehearsal, and it can help prepare you to run the best race of your life.

Imagining an important race has helped me accomplish my goals. While training for the Grand Rapids Marathon, I was taking a class at GVSU in downtown Grand Rapids. This put me near the running paths. Since I needed to get my runs in, I often would run on sections of the marathon route after class. Being on the course made it easy to imagine how I would be feeling during the race. I would picture myself running strong, steady, and smart. These “dream” miles helped me to run a smarter marathon on race day because I had more control over myself. During the marathon, I was able to remember all the good runs I had already done. It de-stressed me and help me control my adrenaline and fears. I had rehearsed the race, the pace, and the course many times in my mind. Rehearsal gets us ready for success.

Dreaming allows us to imagine we’ve accomplished our goals. This makes them less intimidating. Terrence Mahon coaches elite athletes like Deena Kastor, Ryan and Sara Hall, and Jen Rhines (his wife). He tells his athletes that they have to run like they’ve already achieved their goal. He says, “…this is one of the many mantras that we employ when it comes time to go after a goal that is beyond what has already been accomplished. Breaking new ground physically requires you to first break that mental barrier so that it can come into being” (quoted in  Gambaccini).

Kara Goucher also employs this strategy. She says, “I also do a lot of dreaming when I run. I can’t tell you how many state championships I won in my mind back in high school, how many NCAA titles I won in my fantasies at the University of Colorado, and how many Olympic medals and major marathons I’ve won in my head in the past few years” (Goucher). She talks about how she has always viewed these dreams as private, intimate thoughts in the past, but now she sees them as a connection to her unborn son. She dreams about all her private hopes. “Since I never share a lot of these dreams, thoughts and feelings with anyone outside of myself, my unborn son already knows me better than anyone, in a sense” (Goucher).

These professional racers are dreaming about winning major races and breaking world records. You don’t need to go this far. You can dream about an unspoken goal you have. Dream something challenging and imagine yourself doing it. Then, go out and do it.

Gambaccini, Peter. “Racing News.” Runners’ World On-Line. Web. 1 Jun 2010. <http://www.runnersworld.com>.
Goucher, Kara. “Little Dreamer.” Competitor. 2 June 2010. <http://karagoucher.competitor.com>.

2nd June 2010
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You CAN do it

Everyday that I work I get to help people feel better when they run. They come in and out of the door, usually leave happy and (hopefully) I don’t see them again until they’ve put the allotted 500 miles on their new running shoes. If they come back earlier we do our best to find them something that helps them run happy again. I love this feeling of being able to encourage and inspire strangers to do something healthy for their bodies. However, they are customers and don’t really feel the need to come back and tell me how their running is going. So I rarely to do I get to see the progression, hear how they’re feeling though out the process, or get weekly updates on how they’re feeling.

Recently, my cousin embarked on a healthier life. She started run/walking about 9 months ago when she was 16. She started out in her crappy sneakers until she was sure she’d stick with it and I finally convinced her mother to buy her a good pair of shoes from an awesome running store. Her feet and body thanked her. And she powered through all winter long.

As the months progressed I would randomly get text messages reading something about the treadmill, or how it’s too cold to run outside: but she was still doing it she was putting miles under her feet. I would bug her when I’d see her at family events, asking when can we run together!? She wouldn’t do it, which made me sad, but I can understand—this was a personal battle and she wanted to get to a certain comfort level before she made it public.

A few months ago I got my favorite text: SLOAN! When are we going to run together? This made me ecstatic! YES! She’ll finally run with me!! A week ago I got an even better text: Who would have thought, I (SLOAN’S COUSIN) could run for 30 minutes straight, no stopping! She’s doing it, she’s excited about it.  I thought, this is so great, my cousin is becoming a runner. Even though they were text messages I could sense her pride, and her excitement in what she was accomplishing.

Her and I have talked about running a lot since she began, “I really think running is more mental than physical,” almost a direct quote that I said when I first started running. (really , it’s on my facebook page!) And she’s right, like anything else, it’s about attitude and what you think you can do.

She never thought she could run. She didn’t think she could run for as long as she does and ENJOY it. That is until she starting trying and working at it and that’s when everything fell into place. She’s now caught the fever and is encouraging other people in her life to start running and walking. The process of watching her progress has been so inspiring and amazing to be a part of. Congrats Cuz!!! Keep doing what you’re doing! I’m so proud!

I love to hear success stories of runners, come in and tell us your stories, post them here, ask us about ours: everyone has a story you just have to ask.

18th May 2010
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Why Why Why?

The week leading up to a big race is always the worst. I, for one, am constantly checking the weather, trying to figure out what I’m going to wear, what time to arrive, if I’m going to have a support crew (thanks Dad!) and what time is my goal time. The DAY leading up to a race is worse. Especially working at the store with customers who have all the same concerns that I do, and they expect me to have the answers.

I think I pulled up weather.com at work every 15 minutes on Friday in hopes of it changing. The forecast for Saturday’s Fifth Third River Bank Run didn’t change: high of 42, windy and rain. Cold, wet, gusty—perfect. Thoughts of ditching the race and just enjoying a weekend with my Dad crossed my mind more than once, then I felt wimpy when runners would come into the store buying new gear for the pending storm, preparing for anything and everything, I had to do it, 15.5 miles is what I trained all winter for.


I got out of work with a super negative attitude: my feet hurt, I was tired, the weather was going to suck. But I knew if I was going to finish what I had started in January my outlook had to change. I got home, took a shower and headed to the expo. Seeing the runners, vendors and volunteers changed my outlook and pumped me up for the race. I spent a relaxing evening with my Papa, tossed and turned all night, woke up 45 minutes before my alarm to a rumbling sky and made a pot of coffee. I was ready.

Every time I race ask myself why I do it. Why do I stand in a corral with hundreds (sometimes thousands) of other runners? I can go out and run the distance on my own, I can race the clock by myself for free, (let’s face it, I’m not winning any medals, so it’s always a race against myself and the clock.) The whistle blows, the gun goes off, someone shouts “GO” and we all start running: that’s the moment I remember why I do this.

The first 2 or 3 miles I feel like I’m being pulled forward by an invisible current. All the runner’s footsteps, the shouts of volunteers and supporters remind me why we do this, why we train so hard all winter for one day. We do it to feel that pull, to be supported and cheered on by strangers. Everyone is doing the same thing with different goals in mind. It’s a day to celebrate what we dedicated to finish way back a few months ago.

Then mile 9 hits. This is my tough mile, this is when I start questioning myself, wondering, again, why I put my feet, knees, calves…through this. Inevitably my big toes start to get blisters, my hip generally begins to ache and I begin to doubt my ability to finish. At this point in the race I hear behind me “Keep it up! Power up this hill guys, you can do it!!!” it’s the 8:30 pacers (you guys were awesome!!) They were catching up and I didn’t want them to, so I listened—I powered up the hill. “This is what we trained for on those cold mornings!! You got it!” he was talking directly to me, I thought.

Again, I’m reminded why I race. Camaraderie. At about mile 11 I see a friend and we run together for a few miles, chat, catch up, support and power through another 3 miles—at this point I tell her to go for it, I can’t keep her pace but thanks for the couple mile support and she pushes forward to meet her goal.

The final shoot to the end is the most powerful: hundreds of finished runners, volunteers, and supporters are cheering hard for ever-single-runner. It’s impossible to feel alone in this tunnel of human support, it’s impossible to feel as tired as you really are, adrenaline kicks back in and you fly to the finish where you are given a medal and water and food and high-fives from random fellow finishers! It’s one of the best feelings ever.

It doesn’t end there: in my tired haze search for my Dad who has warm clothes for me, while looking around I see friends that I didn’t know where running finish, I see friends that didn’t run but came out to support. They hug and don’t care about how sweaty and gross I am, a congratulatory hug is the best. My Dad finds me, and we find coffee and showers and a great lunch.

So why do I run races? I’m still not sure. Running is such a community effort, people do it for many reasons, each and every component is so important and appreciated. I think maybe that feeling of closeness to people I don’t even know, we pull each other through to the end, we high-five at the end, and then we talk about the hill on the 10th mile and how lucky we are it didn’t rain, after the race is over we forget the pain we felt during the race.

Congratulations to all the River Bank participants, keep running, keep racing, and keep supporting each other!

9th May 2010
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Off-Season

What should I focus on during my off-season? I’m done training for Boston (you may have noticed a short write-up about my race on previous blogs), and I won’t start training for my fall race for several weeks. This time in between training plans is always tricky, though. Marathon training, for me, is more than a little obsessive. I know I should cross train, lift weights, swim, do core work outs, etc. I just love getting miles in, though. I hope to develop good training habits during this time that is a little less focused on mileage. It’s also important to re-charge mentally from the long-rang thinking of a marathon training plan. When I do start the build-up to 26.2 again, I want to be excited about it. That means I need to be refreshed. Here are some things I’m considering.

Core work. Runners need a strong core. It makes the body more efficient. It improves posture. It makes the beach a nicer place to be (for others). This is an area that I often neglect, though. During time when I should be working on my core, I often find other things to do. One reason is that it takes so long to see the advantages of core work. I know. This is an odd thing for a man who trains for four months for a single race. Core work is different, though. I get sweaty while I’m running. Core work neither leaves me sweaty nor does it make me feel that pleasant soreness from a hard workout.

Speaking of that pleasant soreness, I also would like to start a lifting routine that will help balance out my muscular system. Runners tend to over-develop certain muscle groups to the detriment of other groups. Some runners avoid lifting out of fear. They fear becoming too bulky and muscle bound. This really is unlikely. Those body builders with bulging veins ingest incredible amounts of protein and other supplements to get that large. Most people are not going to accidentally become bulky if they continue to run regularly. I avoid lifting more out of boredom. I just don’t really enjoy lifting enough to carve time out of my day to do it.

Swimming is another activity that would improve my overall health. It would be a great cross-training activity. Swimming strengthens muscles (including the core) and can improve aerobic strength, too. I’m just so inefficient at it that I get really frustrated. Again, I know this is an excuse that I wouldn’t really accept from a beginning runner. I’d rather be running than staring at the bottom of the pool, though.

One other area I’m considering developing is my basic speed. This area is a little easier to actually work on because I can still be running. I know it probably isn’t quite as beneficial as the other areas, though. True speed work (as described in the current edition of Running Times) is important to improve running efficiency. It builds inter-muscle coordination and allows runners to get the most out of their body. It features running ALL-OUT for 30-150 meters. Many runners incorporate this type of training into their drills in the form of strides. This would be an improvement I could carry over into my marathon training, too.

I’m not foolish enough to believe that I will make all these changes to my regimen. Hopefully, I will become a more complete athlete, though, and incorporate some of these types of training. Leave me a note of encouragement, though. For someone who loves to put in the miles, I’m awful about putting in the other types of training.

4th May 2010
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LISTEN UP!!

No run since Friday. I’m sorry for those of you who have had to be around me in the last few days, I haven’t run in nearly a week. If you have ever spent any significant amount of time I, like many runners, get cranky if my feet don’t hit the pavement ATLEAST a few days a week.

At the moment I am planning to run the 5/3 River Bank 25k, I have a goal (to beat last year’s time) and a training schedule to maintain (I loosely follow the one given to us by 5/3, though I’m neither an expert nor a novice, I simply float nicely between the two.) So last week Wednesday I was looking further into the week to mentally prepare myself for the miles ahead, I had been feeling a bit run down, tired, but still strong with my runs. The long run, I decided, called for 11.

Because I have the schedule of a college student/sales associate I have the flexibility to run long on Fridays, and therefore enjoy my weekends a bit more. Having already logged 21 miles in by Thursday I was approaching one of my highest mileage weeks (and still having a day off!) Going 11 was a must to get there.
8 miles in and my metatarsal gets shooting pains. 9 miles, it feels better. 10 miles and I want to cry and all I can think with every step I take is stress fracture step stress fracture step stress fracture. This is a scary thought. I finish my route and ice and take something immediately after hydrating and stretching.

OUCH!

I ice and rest all weekend…well, apart from the hours on the floor and the high heels from Saturday night. But I do rest, I cross train Sunday, but come Monday I felt like I was ready to start running. But I didn’t. I crossed trained. Tuesday, I crossed trained. Today, I want to run. I have to run. The sunshine has been taunting me all week. But, I’m headed to the gym after I finish up some homework. Tomorrow? Sunny, sunny Thursday, will I be outside basking in the rays, soaking up the vitamin D, prancing through East Grand Rapids with all of the other healthy walkers and runners?! No, I’ll be in the dungeon basement on the bike or elliptical listening to bad pump-up music. Why?

Because I want to run on Friday. I want to run slow and steady for 10 miles in hopes that a week off has helped my foot. I want to be able to run for a long time in my life, hopefully as pain free as a runner’s life can be. A week off is nothing. (I’ll keep repeating this in hopes of believing it myself; you can keep repeating it to me as you tell it to yourself!)
There is nothing worse looking back on race-day when your running shoes are resting in the corner, and you are in jeans cheering on your friends because you didn’t take a bit of time off early on.

Listen to your body. It usually knows what’s best.

17th March 2010
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