Connecting You to a Healthy Life!

Running and Reading

Which running books inspire you? Which ones have you loved?

I’m currently building a running library. Whenever I find a new book about running, I read it. If it’s good (or cheap), I will buy it and add it to my collection. I’ve filled two shelves with running literature ranging from Dr. George Sheehan’s and Jim Fixx’s writings from original running boom to cutting edge training concepts like Brain Training for Runners that I reviewed last month. I don’t discriminate. I also make room for running fiction like the iconic Once a Runner and Higdon’s lesser Marathon novel. Here are some of my favorites.

Once a Runner and Again to Carthage: Due to its scarcity, the original book once marked you as a dedicated follower of the running cult. Since the re-print, it now may also indicate that you follow all the Runners’ World hype. Whatever the case may be, I find Once a Runner to be magical. Parker manages to paint my passion for running through the story even though I’ll never be near a four-minute mile. I love this book. I’ve heard a few less obsessive runners admit that they don’t see the appeal. It may be more meaningful to runners who constantly seek ways to run faster and farther. If nothing else, it provides a dynamic insight into those distant specks at the front of the pack and why they do what they do.

Running with the Buffaloes and An Honorable Run are two non-fiction books that chronicle Mark Whetmore and the runners at Colorado University,one of the more storied cross country programs in the United States. These book may also appeal to more competitive runners, but I found them completely absorbing. I’m not sure I would want Whetmore to coach my sons, but I would love to have him as a running partner. His obsession with running and training are fascinating.

Advanced Marathoning and Daniels’ Running Formula are focused mainly on training and training plans. Reading these books has done more for my training and racing than anything else (other than Miles of Trials, Trials of Miles). They really give an insight into why I do different workouts. Through this understanding, I am able to get more out of my workouts. If you are looking to improve, these two books are must reads.

Life at These Speeds is a novel about a fictional half miler. I don’t think I’ve ever heard anyone else discuss this book, but I thought it was exceptional. The author, Jeremy Jackson, does a masterful job of crafting the narrative to feel like an 800-meter race. The main character, perhaps a younger version of Quentin Cassidy, is deep and complex. I can’t recommend this book enough.

Personal Record by Rachel Toor is a memoir that seemed to capture the essence of running. I’m drawn to writers who express feelings about running that mesh with mine. For example, I doubt I would read a book by Ed Whitlock because I once read an interview in which he stated that he probably wouldn’t run if he stopped winning his age group and setting records. Even though I am competitive, I don’t run against others as much as I seek to challenge myself. I wouldn’t really relate to Whitlock’s point of view. As I read Toor’s book, I found myself nodding and agreeing even if I didn’t always agree with her per se.

These are my top eight running books right now. I’m sure I’ve forgotten some of my favorites, but I believe your life would be enriched if you made time to read these. This time of year is great for resting and rejuvenating, so why not inspire your training this spring by reading some great literature right now. Also, I’d love to hear which running books inspire you.

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.

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.

Two Birds

As humans we have a built in, state of the art, energy saving device. We have LEGS! If you’re here on the Gazelle Sports website you are probably either a runner, a walker, into living a healthy life style, or you are aspiring to be one or all of these things.
A lot of times as runners we (I speak at least for myself) design a route, a number of miles, a loop, a time frame, an out and back, etc… to ‘get our run in’. Well, I have a question for you: what happened to using out legs as a source of transportation? Combining a work out and an errand, killing two birds with one stone.
Last night I was trying to figure out my day. I knew what I needed to accomplish: a run, breakfast with my dad (he’s visiting briefly,) I have to go to work, squeeze in some homework, shower at some point, eat, go to the bank, grocery shop, prepare for a get together… my list kept getting longer and longer and I was trying to figure out what I could cut out. Seeing my dad (and getting a free breakfast) was not an option to drop, homework must be done, so on and so on. It seemed my run was the only thing that wasn’t absolutely and totally necessary. (But really, in my mind it is, so I knew it that wasn’t an option either.) breakfast
So what did I do you ask? Breakfast with my dad was planned for 7:30am, I woke at 6:30 and headed out the door in the direction of the bakery we were meeting at. I looped around and ran until just after the sun came up (about 7:20) and was stretching in the parking lot as my Dad’s Outback pulled up. I gave him a sweaty hug (he’s a runner too, so he didn’t mind) and we enjoyed a delicious breakie and convo.
I guess what I’m saying is: use your legs to bring you somewhere. Whether it be a walk to the store, a run on the way to drop something off, a bike ride to work or any other combination of things you can dream up help yourself (your fitness) and the environment, leave the car at home and use what we have naturally to get there!

Lost: my running life.

I misplaced my running routine. I guess the last time I had it was in the spring. I didn’t miss it much during the summer but now I want it back. Once I am in a good routine, staying in it is easy: the running feels good, the space in my schedule is dedicated, local races to work towards are selected. But it’s that getting back into it that feels so tough! What has been helped you get back into a regular running or exercise routine?

Showing up at the start line

This summer I completed my first triathlon. I half-heartedly participated in the TriZelle triathlon training program in anticipation of the sprint triathlon I identified as my end-goal event. Note: “in anticipation of” not “in preparation for.” I am confident the program would have prepared me well for that event had I actually followed the training schedules and advice of my coaches. I intended to prepare for that triathlon but that’s not what actually happened.

I’ve been running for many years. Some of those years I ran competitively for a team or in pursuit of age group placement. Other times I ran for stress relief, fun or general fitness. I’ve competed and participated in many road races of varying distances. It wouldn’t be a big deal for me to show up at the start line of a running race unprepared. I wouldn’t recommend it nor consider it “smart” but it’s doable. I can get through the race and pick up some ice on the way home to treat the soreness that will surely follow.

To show up at a triathlon without preparation or training, that’s a new level of stupidity for even me. As I packed my transition bag and drove to the race site, my mind was racing (pardon the pun): “What was I thinking?

The good news is that when you do your first event of any sort, it’s a PR. You have no previous splits or finish times to which compare it. When I’m coaching run groups, I advise beginners to not set time goals for the first half-marathon or the first-marathon. Just experience the event and enjoy it for what it is, I tell them. That so easy to say but for some of us, difficult to follow. But when you go to your first triathlon without adequate training, it’s time to be humble and experience the event and enjoy it for what it is.

I made it through the swim without assistance from lifeguards, had a fun time on the bike and survived the run. And hey, I got a PR!

are you listening?

Whether you know it or not your body talks—no, not just through your lips but from the inner workings of your muscles, bones, and joints. As runners we need learn to tune into this little voice and not tune him or her out.

sweaty runner
Right now I’m training for three events: Ludington Triathlon, Spring Lake Half Marathon and the Mackinac Island Half Marathon. Really, I’m just winging the Tri, I was a swimmer in high school, I bike semi-regularly and run. So I’m going out there to finish and hang out with my dad who will be coming to town for the event. It’s the two half marathons that I’ve committed myself to that worry me. I trained and completed River Bank 25K this spring and figured I can do these two races no problem. However, since I’ve been upping my mileage some old injuries are returning and my body is not only talking to me it’s SCREAMING at me.
Until yesterday I was pretty good at tuning out my body’s voice. I wanted to get in 10 miles yesterday (6 in the morning and another 4 with a friend after work). Lacing up my shoes I actually said to my grandma “My back and knee are bothering me today, here’s the loop I’m doing, if I’m not back in an hour come find me… I’m not sure if I’ll be able to make the route.” I said that!!! That is crazy. If I don’t think I can make it before I headed out the door and realized it was already 92 degrees at 9am, what was my body telling me that I had been ignoring?
My grandma shook her head, laughed and said she was going to “tell my mother” what I was doing. But with genuine concern warned me and said to “Listen to what my body was saying.” I scoffed and put my headphones on and ran out the door only to be hit with a wall of humidity and soon a bigger wall of humility.
My loop consists of two smaller loops for the exact purpose of being able to cut it short if need be and still know my miles ran. The first loop was 4 miles, I got about half way through it and was over heating and eventually gave in a bared my mid-section (something I NEVER do) for the world to see—but at the point I was so sweaty and hot I wasn’t seeing straight and didn’t care what the on coming traffic thought of my belly. Maybe 6 miles is too far. My voice was getting louder, so loud that I couldn’t ignore her any more.
I turned left where my original route said to turn right. A mile and half sweaty steps later I returned home I didn’t stop sweating until after my shower. Happy I returned early yet still antsy because I missed those 2 miles. Work came and went and my friend ditched out on the 4 we were supposed to run after… now I’m 6 miles behind in what I had really wanted to do. But my friend was listening to his body and said it was too hot. So we went to a movie instead.
In these long summer days, especially in August, we need to pay attention to the small voices you may have learned to tune out. If it hot, if your back is hurting more than normal, take a break. We break down our muscles to gain strength but they won’t rebuild until you let them relax and have a day off. We may not like what the voices are saying, I know I don’t, I would rather run hard every day—but stop talking and start listening. Your body will thank you.