An Alternate Route

As I exited the grocery store tonight, I walked past a middle-aged couple. I hesitated before I did, thinking it might not be polite to breeze right by them in the narrow aisle. But I was in a hurry, and…

It looked like they were in pain when they moved. Seriously, they struggled to put one foot in front of the other.

I don’t know their story. Maybe they have a perfectly good explanation. But let’s be honest. They probably don’t.

I’m assuming they don’t. It will help get my point across.

Letting yourself go

Here are two folks who just let themselves go. Somewhere along the line, they just accepted the fact that they were going to get old, gradually slipping into the stereotype we place on all elders in our society. They’re old & slow. Their joints ache. They’re always forgetting stuff. Medication becomes the daily routine (if they remember to take it).

I know. I know. There are physiological changes that take place with age. You can’t prevent some of those things from happening. You can’t deny science.

I say !&#% science.

(and I even have a degree in Exercise/Sport Science)

What if we’ve just been brainwashed since birth to believe that’s how it’s supposed to work?

Never let anyone tell you it’s OK to just accept something.

I discovered a creative running form drill while running tonight. If you love running at night, this quick & easy running drill is right up your alley.

Proper running form

Good running form means maintaining a good center of gravity. Your head, shoulders, hips & ankles should all be in alignment. Your head should also remain relatively still throughout your running stride. A smooth runner’s head doesn’t bounce up & down.

Here’s a quick way to check if you’re keeping your head still.

Check your running form at night

1. Grab your headlamp
2. Adjust it about midway (midway between pointing straight down at the ground & straight out in front of you)
3. Turn it on a steady, narrow, white light
4. While you run, pay attention to the light

While you run, your light will naturally move. Even with proper running form, your light will sway to the left & right. It will swing smoothly if you’re running smoothly.

If it’s bouncing up & down, or appears jittery, you’re probably bouncing your head too much.

Let the light be your guide.

Disclaimer: I am not a running coach or certified coach of any kind. I do, however, run… a lot.

It’s simple. I love winter running. Here is a list of reasons why I love running in cold weather.

1. icicle eyelashes
2. breathing cold air into my warm body
3. exhaling warm air and seeing my breath
4. snow sticking to my shirt
5. I don’t have to worry as much about hydration, so i can focus more on running free
6. the smell of a wood-burning fireplace
7. when I’m finished, my head is steaming
8. hot soup at aid stations

As I ran on the treadmill for my morning workout, I found myself increasingly annoyed at the TV that was attached to it. Sure, I didn’t like the fact that it blocked my view of myself in the mirror (You caught me. I like to look at myself in the mirror, somewhat frequently.). But here’s what I found more annoying…

There was nothing good on.

I’m not talking about good sitcoms, good reality TV (does that even exist?), or good morning shows. I just mean nothing good.

There were dysfunctional relationships between NFL coaches, quarterbacks & players, which I translate as “a bunch of adults making millions of dollars acting like immature babies.” Two Nascar drivers coming to blows on the racetrack. And The Today Show had on (what seems like a daily requirement) some murder mystery still left unsolved.

Basically, just a bunch of crap. Crap that, on this particular day, I refused to let ruin my morning.

So I turned off the TV, cranked up my iPod, cracked up a smile that would rival that of a kid getting her picture taken with Mickey Mouse, and started singing jammin’. I created a great start to my day, and you know, I think the morning enjoyed itself too :-)

When I ran my first marathon, I told myself I wasn’t allowed to walk. And so I ran the entire way. Sometimes, very slowly, but I ran. I finished in 4 hours, 19 minutes… and my body hated me.

With my recent hamstring injury, I’ve thought a great deal about how I’ve been treating my body these past few years. I must admit, I haven’t been very nice to it.

Since running still appears to be more than my hamstring can handle, I decided to go for a 30-minute walk. 15 minutes forwards and 15 backwards. I covered a little over 2 miles.

Most ultrarunners would argue that a 30-minute walk does little, if anything, for ultramarathon training. Here’s where I disagree.

Walking is great training

Just because we’re used to running everywhere, doesn’t mean that walking loses its value as far as being a worthwhile exercise technique. 30-minutes of walking per day can keep a person healthy for decades.

Walking can be strenuous without being stressful

You can raise your heart rate, burn calories & keep your heart happy, all without putting stress on your body. While it’s true that running provides a greater heart benefit & burns more calories, you can’t deny that its exponentially more stressful on your body.

Where does walking fit into your training?

Here’s an idea: Once or twice a month, instead of going on a long run (20+ miles), go for a 3-hour walk instead.

• You’ll be on your feet about the same amount of time
• Your heart will get a workout, while your legs get a rest
• It’ll feel unbelievably refreshing
• Walk forwards & backwards, alternating every 10 minutes or so. Keep it interesting… and work both the front & back of your legs.
• Bring a friend. Enjoy the conversation. No need to worry about pace.
• Bring a couple 3lbs dumbbells if you want to work your upper body
• Just take a deep breath and enjoy it. Remember that rest & recovery are just as important as your actual training.

I don’t know what you were thinking, but I am talking about the foam roller.

Since I got injured, I’ve started a new morning routine. I spend 5 minutes with my new foam roller, massaging the front & back of my upper & lower legs. It’s quick. It increases blood flow. And equally important, it helps wake me up.

This self massage technique wasn’t new to me, but I had forgotten it’s value. In 5 minutes, I get my entire lower body going. And now that I’ve got blood flowing to the muscles in my lower body, I follow it with a series of stretches.

Just 5 minutes.

It’s a great way to wake up each morning. It would also be a good thing to do on an off-day, or when you’re recovering from injury. Just foam roll and work on flexibility. Let’s be honest. We all know you’ve been neglecting your good friend, Flexibility.

You can buy one online, at a running store, or even at Target.

I’ll post more on my entire 25-minute morning workout routine in another post. Until then…

Roll. Stretch. Shake. Let it go.

With my hamstring still resting — and biking & running out of the equation for now — I’ve been looking for a way to get some cardio. Swimming is good, and I’ve done some of that, but here’s one cardio exercise I forgot about.

Boxing.

I’m not talking about getting in the ring with Mayweather or sparring with the local gym rats. Let’s be honest. That’d be over in 10 seconds and I’d have a lot more than a hamstring injury to worry about.

A punching bag is a great cardio workout you can do while resting your legs. Your arms & core won’t know what’s going on, and as long as you push yourself, you’ll make your heart happy as well.

Many gyms have punching bags, but they are often hiding in one of the fitness rooms, or just a dark corner somewhere. Ask around. Someone will know.

Locate a punching bag. Put on some gloves. And start punching.

Here are a few ideas to make it worth while

Please, please, please, don’t forget to warm up. If you’re not used to hitting a punching bag, and you wind up and go for broke, you will hurt yourself.

Disclaimer: I’m not a certified trainer of any kind. I learned some technique from taking Cardiobox at the YMCA, but take that for what it’s worth. I’m no expert.

1. Vary your punches
   Mix it up. Different punching styles work different muscles. Throw in some hooks & uppercuts and you might be surprised how sore your core is tomorrow.
2. Switch up your stance
   Lead with both feet. This will force you to throw each type of punch with both hands, working both sides of your body, instead of favoring your dominate side.
3. Create your own signature combo
   A combo is any two or more punches thrown in succession. Try a few different ones. Whichever one you like best, make it your signature move. Mine isn’t very creative, but my core goes nuts. It goes something like: R hook, L hook, R hook, L hook…
4. Keep your hands up
   So the bag doesn’t punch you in the face. And your shoulders will thank you tomorrow.
5. Bob & weave
   Pretend your girlfriend is watching you work out, and you just told her those jeans make her butt look big. Then follow these instructions.
6. Do intervals
   Punch hard for 90 seconds. Get your heart rate up. Go at about 80-90% effort. Then rest. And by rest, I mean…
7. Work your core
   In-between sets, do a 90-second plank. Or crunches. Hold a leg lift, or do flutter kicks. Or maybe your girlfriend is actually punching you in the stomach (see #5). That works too.

   And my final piece of advice…

8. Let it all out
   Hit it hard. Whatever frustration you might have built up, let it out. Talk to the bag. Let him know you’re pissed off. Tell him how he makes you feel. Talk smack… and back it up. Growl. Yell. Sing a song. Tell yourself a joke.

Oh, and one bonus tip. Treat yourself to a killer playlist. It’ll make #8 so much more entertaining. (For me, when “Land Down Under” came on, I said to the bag, “Oh, I’ll give you a vegemite sandwich.” Vegemite sandwich turned into knuckle sandwich… you get the idea. See, it’s a lot more fun :-)

If you try it, please let me know how it went in the comments.

P.S. – A vegemite sandwich looks nasty! Has anyone ever tried one?

2 really important things if you work from home:

• Motion
• Mother Nature

I’ve been working from home for over a year now, and at times, I struggle with it. There have been days — that I’m not proud to admit — where I have not stepped outside the entire day. And for someone who loves the outdoors, that’s just unacceptable. So this is my new approach.

Motion

The second you get out of bed, get going. Don’t dilly-dally. Don’t sit down at your desk. Do something active. Anything.

I love to run, so I usually lace ‘em up & hit the trails. Maybe you just walk around the block. Do 20 pushups. A load of laundry. Stretch. Make your kids sandwiches for school lunch. It doesn’t matter what you do. Whatever it is, just make sure the second you wake up you’re doing it.

Mother Nature

Mother Nature provides a natural source of energy that you can’t get anywhere else — not from coffee, Diet Coke or even Jujyfruits. The fresh air makes us feel awake & alive. It’s loaded with positive energy.

So get outside. You can accomplish this with your run or walk (see ‘Motion’ above). Or, if you do an inside activity for motion, eat breakfast outside. Walk your kid to the bus stop (which you should be doing regardless). Walk to the mailbox & mail a letter (yes, hand-written letters do still exist). Or just stand on the front step and touch your toes a few times.

Wake Up. Get Going.

If you work from home — especially if you have been struggling with it lately — give this a try. I’ve made a commitment, starting today, that I owe myself this much.

Is it time you changed your routine?

Dear Hamstring,

First off, let me start by saying I’m not mad.

I’m a little frustrated… and confused, but I’m not mad.

For the past 3 years, you have continued to impress me. From the first 10k I ran back in October 2006, to my first marathon in 2007, to my first ultra in a tropical-storm-state-of-emergency-declaring-flood run, to my most recent 50-miler where you helped me shave over 2 hours off my previous PR. Truly, you have been amazing.

This past June, you failed me for the first time I failed you for the first time. After all the great things you’ve helped me achieve, I neglected you.

For months, you’ve been trying to get me to listen. You’ve provided all the warning signs, and I ignored every single one.

For 3 years you have put up with my selfishness. I’ve run race after race after race without proper training. Not once have I warmed you up properly. I’ve never cooled you off when you were overheating. And all those years you were trying to impress the ladies, not once did I take you to the gym to hit the weights. I’ve treated you poorly, and for that, I’m sorry.

Let me also tell you, Thank You. Thank you for bringing to light a few important things I didn’t realize until now.

• I love running even more than I thought
• Stretching, flexibility & strength training are important
• You and I must get along. Just like any good relationship, it takes time & commitment.

I’m sure this isn’t fun for you either. Let’s agree on one thing. I don’t want to be sitting on my ass all day, and you don’t want me sitting on you.

I’m sorry I’ve been so selfish these past few years, but I’d like to put those times behind us. I propose a compromise.

I will (finally) give you ample time to recover. However long you need, you just let me know. And when you’re ready, I promise to take you to the gym. I’ll get you in the best shape of your life.

What I’d like from you… is exactly the same as what you’ve been giving me all along. Gutty performances. And a light tap on the shoulder when you need a rest.

As long as we stick together, we’ll make it through this.

So… I think we got off on the wrong foot.

Hamstring: “Hi Dave. Please allow me to introduce myself (again). The name’s Hamstring.”

Dave: “Hi Hamstring. It is nice to (finally) meet you.”

While on my recent vacation in Vegas, I had an opportunity to locate a nearby trail and go for a hike. With a camera, 32oz of water, limited sunscreen, no map and a terrible sense of direction, I headed towards the mountains. Little did I know this combination would create such an incredible experience.

I wouldn’t return for almost 3 hours.

If you’ve never been out West, the desert/mountain combination is something you need to see for yourself. And the solitude that came with it on this hike was just what I needed.

In the pictures below, you’ll see what I labeled as “The Proverbial Tree.” Nothing better sums up my hike through Sloan Canyon than the short piece I wrote while on the trail, standing under this tree:

“Whether it was divine intervention or man’s creation, here stood this solitary tree. With a perfect view of the entire canyon, the wind swept through at a constant pace, providing my only break from the desert heat.

On the walk back, I thought I lost my way, but there stood that proverbial tree, once again providing the relief I craved…

Behind me stood the city that never sleeps, yet everything in front of me is so awake, so alive. And I am alive with it.”

Sloan Canyon Pictures

I’m waiting in the Dallas/Fort Worth (DFW) airport for my connection to Las Vegas. There are tons of open seats, but that’s the last thing I want to do right now.

Everything in airport terminals is geared toward sitting down. But that’s the last thing we should be doing.

We’re getting ready to sit on a plane for several hours, with an uncomfortable headrest & no leg room. Many of our muscles are contracted. Things are stiffening up. Blood flow comes to a stand still. And the great opportunity we have to counteract all of that – while waiting at the gate – and we spend it sitting on our butts.

Instead of restaurants and shoe-shiners – which both encourage sitting on your butt – there should be treadmills & stretching areas.

You might say, “That’s a great idea Dave, but this is America, where everyone loves to eat and sit on their ass. No one would use them.”

If they were there, people would use them.

People need to be reminded. Just like we’re reminded to grab some fries for our next flight by the huge McDonalds billboard we pass every third gate.

We’re a product of our environment, and unfortunately, our environment is usually leading us in the wrong direction.

Note: I was marching in place the entire time while writing this post.

A few thoughts that surfaced after my recent DNF at Old Dominion. I experienced what I believed was pain in my hamstring. I got to thinking about the difference between pain & soreness.

Where it hurts

You feel soreness all over. It covers a general area. Pain is more specific. It usually originates in a single, specific location.

Feels good vs. causes injury

For athletes, soreness feels good. It reminds you you’re working hard. You know good things are coming out of being sore. Pain causes injury. Injury can sideline you for weeks, even months. We can all agree, nothing good comes from injury.

Worse over time

Once soreness sets in, it doesn’t get much worse. You just remain sore. Pain gets worse. The longer you go, the more it hurts.

Applying pressure

You feel soreness constantly. You’re sore when you run, when you stand, when you sit, and when you lay down. Pain increases with impact. It hurts more when pressure is applied.

The bottom line

Push through soreness. That’s called perseverance. It’s necessary to go the distance.

It’s usually not a good idea to push through pain.

When you fight soreness and win, you feel great about your decision. When you fight pain, you never win… and the next day you’ll probably realize you made a big mistake.