In the Beginner...

Every runner has a beginning to the sport, and many of us who have run for a few years have some found memories of starting. But sometimes we also have some bad memories. A few common ones are shin splints and discouragement by not meeting goals. I was able to get through these difficult spots from advice from people how knew more than me. But not everyone will have the same luck. Here are a few bits of advice for those starting out.

Shin Splints

The first clue that you have shin splits will be feeling pain in your shins. Being smart, you probably figured that out. Ha ha! There are a few different physical issues that could be happening here, but rather than go into that I recommend you consult your doctor (since I do not have an MD).

Good indications that you have shin splints are:

• Yours shins are sore for days after running
• When running and after your muscles have warmed up, the shins continue to hurt and possibly get worse

Immediate action if you think you have shin splits:

• stop running, and take a few days to a few weeks off
• ice your shins 1-2 times a day
• you may want to take an anti-inflammatory for the first few days
• consult a doctor
  

There are a few basic causes that could create shin splits:

• Over-striding: Sometimes a new runner will have a longer stride that they should. This will cause them to land their heels hard, which causes their foot to rapidly slap onto the ground. This will cause rapid over stretching and contracting of muscles and is a possible cause of shin splits. Correction - try to take shorter strides when out for a run.
• Improper Pronation: When a runner's foot hits the ground, there is slight rotation during the motion. This rotation can be different between individuals. When the foot over or under rotates, the result is the foot pushing off the ground at an unnatural angle. Correction - proper footwear is key. Runners must by running shoes that compensation for their type of foot rotation. Most running stores have staff that are trained to identify how your feet rotate, and can recommend a correct running shoe.
• Weak Anterior Muscles vs. Calves: If the calf is disproportionally strong versus your shin muscles, there is a chance that they could overpower your shin resulting in splints. Correction - leg workouts to strengthen your leg muscles.

Discouragement

Many people have encountered discouragement in their life. Whether is be in running, learning a new skill, work, social situations, etc. While I can't solve all of life's problems (that's the role of beer...ha ha), I do have an observation on them all. Expectations. Often times people will put into their mind an expectation which they cannot realistically achieve in a short period of time (even though in the long term it is very achievable). When their don't meet this expectation in the short term, they get discouraged and will quit their quest when it was still within them to achieve.

As it relates to brand new runners, I think it's important to put some realistic goals in your mind before you take your first few steps. And this applies to someone who has never been physically active, who used to run but not for years, or even people in other sports currently.

The key - baby steps. You want to start off easy to get a feel for running. I would recommend in your first week that you run only twice. Keep both these runs to a very slow pace. And for time/distance, I would recommend that for someone who has never been physically active to try to run down the block and back. If you have some background in running or are currently active, perhaps you can boost it to a 15 minute run.

After week one and if you have no pain, slowly increase your distance/time by 5-10% each week. You generally don't want to go over the 10% threshold, as that could be too much strain for the body. Also, don't worry about increasing speed, just the duration of your runs.

After a few weeks you could add a third run to your routine each week. Again, keep it to the same duration as your other runs.

Once you get to 30 minutes of running, try increasing your speed a bit. Do a slightly longer route but in the same time. However, only do this for one of your runs each week.

Another tip for the beginner is the run-walk method. Developed by the Running Room (or at least made popular by them), this method recommends that new runners alternate running and walking when out there. As example, for a 30 minute run, you might run the first 8 minutes, walk the next 2, run the next 8, etc.

Every person is different so it's hard to say what to start with. However, I suggest trying a ratio of 1(run):1(walk). If you don't find that taxing, try 2:1, 3:1, etc. Over time you want to increase the amount of running you do. It is pretty running for many seasoned runners to stay at the 10:1 ratio for training, races, etc. Some runners, such as myself, move to a continuous run without walk breaks (unless really needed).

If you follow these few tips, your journey into running will be more pleasurable!

OMP Fun

Tonight's run was a fun little number called an OMP (Ordinary Mortal Pace), or at least that's what the folks at Marathon Dynamics call it (my trainers). I did my scheduled 14km is 1h06m (about a 4:46/km pace), and I feel tired yet good all at the same time. However, I worry that one of my toe nails is going to get black and fall off, as it's been sore the past few days. The same one I lost at Chicago... I'll miss it! OK, enough of the sadness for body parts, and on to why we do this run.

Steady State Run (OMP)

An OMP is a steady state run that should be run a little slower than your lactic acid threshold. (Lactic acid is a metabolic byproduct of when your body creates energy - look it up if you want to know more). The goal of the OMP is to increase your lactic acid threshold with the intention of improving the pace you can keep over a distance. For a long distance runner, your OMP speed should be about 40 - 60 seconds per km slower than your 10km racing pace.

If you don't know your 10km race pace, here are a few other ways to determine if you are in that zone:

• it should feel "comfortably hard"
• your heart rate will be between 78%-85% of your max heart rate
  
• if you are running with someone, you can speak but it will be stilted and not comfortable

While I can't speak to distances any given person should do, I have had marathon schedules where the OMP run is anywhere from 9km to 18k, usually increasing later in the training season. Also, only do this run once a week.

Hope you learned something useful!

Please consult your doctor before starting any exercise program.

More Motivation

Yes, I know. My last entry was on motivation. But heck, so will today's entry as I'm just that crazy! Seriously. The tests say so.

Yesterday's article was typed while on the couch but as I hit Publish, I visualized why I want to run. The desire too get fitter, healthier, and faster. That got me off the couch, down to the gym, and then on the treadmill for a fast run. And I pushed hard and felt the burn! Oh yeah! (I know - treadmill when it's spring - lame. But, it was late and it's just to floors down from my condo).

Today I went for a run outside when I got back from work. I was a little tired from the run yesterday but told myself to do it. ~~VISUALIZE~~ And the result - fantastic! I started a bit slow and was thinking I wouldn't make my target pace. But I told myself to keep pushing. After the first 15 minutes my legs warmed up and I was speeding up. My iPod tunes coursed through my body and intensified the fiery blood going through my veins, pumping my adrenaline. After hitting the turnaround point it was more of an uphill battle (i.e. it was net uphill), but I pushed through and speed up for the last half. In the end, a nice 10km run at my exact target pace - 4:47/km. Sweet!

The lesson from this: get out there even if you feel a bit tired. I was tired when I started, but after warming up I was able to push myself into a nice, intense workout. Had a still felt sore after that time, I might have held back and cut the run short to prevent injury.

Motivation

As I sit here on my comfortable couch with my laptop entertaining me and some nonsense on the big TV in the background, I ponder the concept of motivation. The motivation to get up, get out, and run when you just don't want to. The motivation to take the next step to a better, healthier body. The motivation to a more fulfilling life.

The Catch

As with anything good in life, there is a catch. Motivation will drive the great to be the greatest, the content to be the ecstatic, and can really help anyone improve. Sounds good, doesn't it? Well, we all know it isn't that easy. Many things will get in the way of our will to be better. Motivate, for all it's power, is so easily defeated by excuses of a long day at work, less than perfect temperature, and even our beloved couch.

The Cure

While I'm no expert, I have found a few ways to help inspire and combat the normal excuses that I sometimes face.

Too Tired: Often people say that they had a long day at work and that they're tired. They think that they won't feel good when they get out there. The solution: tell yourself you will just do 5 minutes and if you are still tired you can head back in. This is effective, since a few minutes of exercise will start invigorating you and you should be able to do your full run.

A Tad Chilly: Wow, look at that drizzle out there? Or is it too cold? Perhaps it's 0.34 degrees off from your preferred temperature. Well, if you are competitive in nature, think of it this way. All those other normal people who are too weak to go out are inside getting less fit. But you are a champ and will be out there pounding the pavement and gaining an edge in all of them! Snow you say? Sweet! I'll be surpassing even more peeps!

Just Feelin' Lazy: Alright, some times it's just a deep, down laziness that gets us. How to combat this? Well, it's harder. But the best way is to start thinking of why you're running. Whether it be for a great body, improved health, and to bet a PB, you need to focus on that. Close your eyes and see yourself in 6 months. Picture how much further ahead you will be for pushing yourself forward. If you don't, it's a downward spiral to the opposite. No one wants that. Now turn the TV off, get off the couch, and "run for the hills"!

I hope these help you get a bit more motivated. If not, I'll be getting ahead of you... :)

Click - TV off and sneakers on.

CONGRATULATIONS!

Congratulations to some great runners who completed the London Marathon today. I'm pround to be your friends and running buddies. Great job Roger (3:29) and Nathalie (3:36)!

Lessons Learned - When to say When

Let me ask you this question. During one of your training seasons, have you ever had an injury where you lost a few weeks of training. Or perhaps you feel your workouts were not at the level they should. Then, you consciously decided to increase your training frequency or intensity to a level beyond what your schedule required? (Perhaps against the advice of the coach you pay good money for)? I have. And the results should be known. So read this before you decide whether you want to run those extra miles.

The Season Begins

I started this year's season will the intention of running another full marathon in May. I had signed up for a season of training with Marathon Dynamics (my second season with them), did their standard mile test, and received my schedule. I was already to go with one exception - a fun trip to Whistler for some snowboarding (and perhaps a few beers) for one week. Then I would be off to the races (so to speak). :)

It is said that the best laid plans often go astray. And they did. My fun trip to Whistler resulted in a snowboarding accident (the details of are best suited for a different forum). The injury was to my right shoulder. No bones were broken, but it seemed to be badly pulled; bad enough that I could not move my right arm very much. And while it is true that I don't run on my hands, the arm was sufficiently stiff that even the normal cadence of them caused substantial pain for a light jog. In short, 5 weeks lost in my scchedule.

Time to Catch Up

In the first week back to the grind, I found that I was struggling to keep pace to where I should have been at. After a week or two my pace did improve and I felt truly ready to push. And push I did. In order to "catch" missed training, I started running every day (albeit several of these were light runs). On day twelve I had run each day but one. My body felt week, my legs were sore, and I have less energy (and I'm usually wound-up, so that's odd!). To add insult to (post) injury, it was mile repeats with the group. The short result of that was that my repeats were not on pace for what I was supposed to do (even after factoring my injury), much slower than last season, and the repeats completely drained me. That night when I got home (and the next day), I really felt horrible.

My saving grace - I recognized what I should have known. That I was pushing my body beyond what it could take. I eased up and did not run for two days, did easy pace for my long run (I didn't want to skip that), told another day off, then went back to the 4 run a week schedule.

The Result

The next week I was back at the track with the group. On deck for us - 400m repeats (i.e. pushing even harder than the 1 mile repeats). But I had the opposite out come - better times than I was scheduled to do, and a super fast extra last lap where I gave 110%! And I felt good when it was done!

The important lesson here is that when training the human body to get better, it must be first pushed hard, but then it needs adequate recovery to get better. My error was I was pushing each day but not giving my body time to rebuilt and adapt. Had a cut out a few runs over those twelve days I would have been further ahead than I ended up at. And more important, I was lucky in that I did not injury myself.

And my bad is that I already knew over-training was not good and should have known better. But sometimes we can make the same mistakes over again. Learn from me and don't over-train!

Good Luck!

I want to wish Nathalie and Roger luck at the London (England) Marathon this weekend. Looking forward to your running stories!

Lessons Learning - 100% Rested Method

The 100% Rest Method

This story isn't actually mine, by was told to me by my friend Kathleen. It's interesting and is a bit humourous. In a sadistic sort of way... ;)

Several years back Kathleen was excited about doing the Ottawa half marathon, and for two reasons. The race is a well known race with a beautiful route, and she would get to visit one of her friends she knew since high school who now lived there.

While chatting with her friend, her excitement for the race emanated. he got caught up in the moment and decided to sign up as well. Having been a good athlete in high school, we was looking forward to testing himself.

Race day came and the two friends were at the start line. Kathleen regaled her friend with her training exploits and was psyched that she would have a good time. At this point her friend laughs, shakes his head, and explains his plan.

"Kathleen", he says. "You runners are all fools. You spend the season running 4 days a week, pushing your body, and and for what? You show up on race day with a tried, worn down body. I, on the other hand, have the advantage. I spend zero time training. I enjoyed sleeping in on weekends. And I feel like 100%. So I'll wait for you at the finish line as my fully rested method carries me through." Kathleen shrugs and says "We'll see".

The race gun fires, our athletes are off, and the game is on. Kathleen moves through the course strong and confident. Her friend fares well for the first few kilometers, but starts to lose some steam. By the half way mark, her friend is no longer in view, so she continues.

At the finish line, Kathleen strides across with confidence. Her friend's wife is there and recounts that Kathleen crosses the line strong and full of energy, with a big smile on her face. And she also got a Personal Best! Then, they wait. And wait. After a good period of time they see Kathleen's friend. He is sweaty, red in the face, limping on both legs, and not happy looking at all. He passes the finish line, a miracle indeed, and lets out a sigh. Apparently, both his feet are fully blistered and, as he learns later, some toe nails have become blacken. The 5 block walk back to the car is painful for him, and he needs to stop every 50 meters to let the pain subside. Within days Kathleen is recovered and running again, cheerful as ever. Months later her friend can finally walk normally again, but still waits for some toe nails to grow back in.

While this is an extreme example of under training, the lesson to learn is that you need to have proper amount of training to be able to push your body to run longer distances. While you may cross the finish line with little training, you will regret not training in the end. Believe it.

Remember - always consult your doctor before starting a new training program.

Training Tip - Treadmills

The Treadmill Blahs

Like many people, I've done my share fair of time on a treadmill. Whether it be to avoid nasty weather, reduce the impact on the body (versus pavement), or just for the convenience of it, we find ourselves there. Sometimes too often. You may have noticed that running on a treadmill isn't the most exciting experience and can feel like an eternity. (Especially if you reside in "heck" and don't like running). So what do you do?

Your first option is a common one - throw on an iPod and lose yourself to the beat. This can also be done with a Walkman, Discman, record player, 8-track player, or you can even have a band play live for you (if you can afford this). I do this often and enjoy running to tunes, but sometimes that's not enough. That's how boring a treadmill can be.

Option two will depend on your gym home setup - watch some TV. Many trendy gyms have rows of TVs you can watch while you use their cardio equipment. And who doesn't love reruns of Murphy Brown?? But, while this may help pass time it may also detract your focus and you could trip, giving yourself nasty treadmill burn. Or even worse, you set the speed too low and you don't get much of a work out. Or even worse, nothing good is on TV. YIKES!

My favourite option really takes my mind of the time and actually gives you a better workout. And that is to do what I call "escalating intervals". I think there is a "real" name for this type of training, but I don't recall it. Either way, it gets you working hard so you don't notice the time and you get fitter. Try the following:

1. Run 5 minutes at your easy pace
2. Increase pace by x amount for 1 minute (the value of x depends on how big a leap you want - take it easy the first time you try this, perhaps 0.3 MPH increases)
3. Increase pace again by x amount for 1 minute
4. Increase pace again by x amount for 1 minute
5. Increase pace again by x amount for 1 minute
6. Reduce to the original pace for 1 minute for a break
7. Repeat steps 2-6 two to three more times
8. Run the last 5 minutes at your rest pace

Try it. Enjoy it. You will find you need to focus on breathing, form, and are watching the counter for the 1 minute increase all at once.

And remember - always consult your doctor before starting any new exercise program.

Joke

One beautiful summer day a lawyer, a doctor, and an accountant were on a nature walk through the woods. During their walk, they suddenly noticed a large Grizzly bear in the distance. The bear, not liking it's territory being invaded, starts moving aggressively towards the trio. The doctor and accountant start to panic, not sure what do. However, the lawyer calmly sat down and starts to lace his running shoes. The doctor reacts to this and shouts " You can't out run a bear!!".
The lawyer turns his head to his friends, smiles, and says "I only have to out run you, not the bear".

In The Beginning - Introduction

INTRODUCTION

Greeting Everyone!

I decided to create this blog as a fun way to capture some of my thoughts on running, share some of my ups and downs with friends and family (especially after races), and to provide any insights, training tips, and lessons learned with anyone who cares to know and learn.

BACKGROUND

During my youth, I never really took to running (sad, I know). While I (as we most of you were, I'm sure) was required to do the elementary school track meets, and while I may have jogged a few times with friends in undergrad, I was never really into it and not really a "runner".

Time passed and over a few years of grad school and sedentary office work thereafter, I had gained some (a.k.a too much) weight and finally decided to get healthy again. My first step was to eat better than I currently was. Who knew that a burger and fries for lunch every day was bad!?!? Where was medical science in the 1990s??? :)

After several months of eating better and some reduced inches around the waist, I decided to get more active. At that time, a coworker (Jodi) suggested I try some running with her, and that perhaps I'd like it. This is where I started to get into running. Although this go-around didn't last. While it was a challenge (running 1 km was brutal for me, and the shin splints killed me), I ended up only lasting for half a summer. Before I could be coerced again, Jodi and her husband moved to another country - perhaps because I was such an awful runner. Ha ha.

But then the next year another friend (Kathleen) found out that I was interested into getting into better shape, and she too suggested running with her. I was afraid as Kathleen was one of those "weird marathon runners". They ran crazy distances, like over 6km. ;) But I decided to run with her. Who knew that this would finally be the start of my obsession...

Kathleen helped me through some break through distances (yea! making it past 4km alive!) and provided support and encouragement. Then she did something crazy. She suggested I sign up for the 2003 Nike Toronto 10km with her - and even implied I could finish it. Clearly, she was insane. But the challenge was laid down and I had to step up. I signed up. And it changed my life.

The timing allowed me another 2 months of training with Kathleen, another friend Andrea, and of course the chance to enjoy Nike's free run clinics. Over the two months I was diligent enough to run 2-3 times a week with my friends, and I even got cocky. I would even joke with Andrea that my secret goal was to beat Kathleen in the race. heh heh, of course, not to be mean, I did let Kathleen know this a week or so before the race. You know, to spur some fun rivalry.

Race day came and a new realization of running came to me - races require waking up early in the morning. I am NOT a morning person. Not one bit. The morning had a cool chill, was cloudy and foggy, and a bit of rain unpleasantly peppered us. Not so sweet for a July. But was it ever nice at that hour anyway??

We lined up for the race, the gun went off, and we were-a-running! My "secret goal" was to keep pace with Kathleen then shoot past her near the end. Ha ha, my plotting was coming to fruition (insert sinister laugh here).

Early after the race gun fired, my friend Roman, who apparently was a hard core runner, zipped by all of us. We didn't see him until the end. But Kathleen, Andrea, Randey, and I hung together at first. Between the 3rd and 5th km, the other two fell back. But as tough as it was for me, I continued. I did not want to let my secret goal fail. Around the 8th km, I felt close to puking. The cold, cloudy, rainy early-morning had become a very sunny, hot mid-morning. How annoying. Kathleen was now 10 paces ahead of me. I wanted to push, but didn't want to puke. Then, luck hit me. A stretch of the run was on a boardwalk along the water. A cool breeze blew on all the runners. My core temperature leveled out a tad, and helped fend of my desire to get sick. I pushed. My temples were throbbing, my legs were sore, and my lungs were huffy and puffing. My I kept my 10 pace distance.

A beautiful moment for all runners was in sight. Like the pearly gates beckoning you to somewhere good, the arches to the finish line was in the distance. Time to enact my plan. I hunkered down for the last few hundred meters, pushed my little legs, and accepted the pain. The distance grew and I was now much further from Kathleen! The problem - she was ahead of me. She also enacted her secret counter-plan and powered it at the race's end. As she ripped through the finish, I quickly lost some momentum and slowed down considerably. It took me what seemed like an eternity to get to the end, but I made it. I accepted my finishers medal and oddly, I felt better. A lot better. A sense of achievement tingled in my body. Pride. Peace of mind. And really, really winded lungs. But it was great for the most part! :P

I found Kathleen at the finisher's area and we congratulated each other, posed for a shot from the Nike photographer, and went to grab some complimentary bagels, Gatorade, and water. We found our other friends over the next little while and enjoy the rest of the day's events Nike had going on - live music, tasty BBQ, and of course - a sweet, delicious beer tent!

That night at home I put my first medal on my wall. Hanging off my alarm punch pad, it was an object of beauty. Now mind you, the metal wasn't fancy itself and the ribbon used on it was alright. But the beauty was beyond the physical surface for me. It was what it represented. The pain and pride. The dedication of time, body, and mind. The feelings of accomplishment. And it was the first of more to come (24 total as of writing this).


ENOUGH IS ENOUGH


Alright, I've rambled on too much. I have more stories of other races. But not today. They will come. I will start posting some more things I've learned about running so that anyone who is just getting into it can use this site as resource for them. Along the way, I will share my (long winded?) stories which I hope you will like. Hopefully, I will be able to do a good job on spelling and grammar. But if not, oh well. I'll catch it in the edit for the book.