Friday, May 29, 2015
Tuesday, May 12, 2015
Wednesday, April 29, 2015
1) Show Up - get out there
2) Be Honest with Yourself - Be honest about your current fitness
3) Pay Attention - Be aware of your body
4) Do Your Best - Anything less makes the run a waste of time
5) Don't be too Attached to the Outcome - It's always different later
I found these 5 points somewhere some time ago and I think they are worthy of posting. Items 1, 2, 3, & 5 were authored by Angeles Arrien (a cultural anthropologist), and I suspect that item 4 is an extrapolation that fits really well with the others. I think that item 2 was originally "Tell the Truth" by Arrien, but while an excellent axiom to live by, for a runners list of goals I like the being honest phrasing.
This is how I see these items fitting in to running:
1) Show up - Get your shoes on, and get out there. Your fitness and health will not happen unless you make the effort to get out there. We do not get stronger or better by sitting back. It may be a drag to get out the door - that first half mile may be hard, but after that you know that you will be glad that you made the effort. More importantly, not showing up is worse than defeat. What's that line from the movie The Shawshank Redemption: "Get busy living or get busy dying" ? Very apropos. If you don't show up, you deserve what you get (or not).
2) Be Honest with Yourself - Don't kid yourself about your capabilities. And this actually cuts both ways: being overly optimistic about what we "want" to be able to do as well as being too humble and modest about what we "can" do. But this can be hard because we all aspire to be more than we are - be able to run faster,further, better... Genetics, fitness level, and more, create the reality is that is each of us. It's important to have goals and stretch goals, but they have to based on reality, a starting point. Recognize your reality and do everything you can to improve that.
3) Pay Attention - Don't ignore the little injuries, and the corollary to that, take advantage of when everything is right! Pay attention to things that hurt so that they don't turn into debilitating injuries that will keep you out of your running shoes. If something doesn't feel right, figure it out and fix it. And having said that, when your body feels like it is perfect, take advantage of it.
4) Do Your Best - It's a mind set, and it should actually apply to everything that we do. Running is weird in that we tend to have different goals for each of our runs. The point is, whatever the goal is for that days run, focus on doing your best to accomplish that goal. Sometimes it's pace, or form, or breathing, or gait, or distance, and so on... If you are not going to make a serious effort at it, then don't bother doing it. Anything less makes the run a waste of time.
5) Don't be too Attached to the Outcome - Having a great or bad run or race is just one event in a lifetime of events. Savor or admonish yourself for the moment, and then move on to the next one. Having a great run or a great race feels awesome, and yes it does wonders to increase confidence, but it's just a small part of the bigger picture. Think "what's next" and what can you do to get better. Just because you had a great race does not mean that all races will be great. Likewise with a bad run or race - it sucks and can be draining if you let it, but that is all the more reason to move ahead. Again, think "what's next".
But it all starts with SHOW UP !!
Be Honest with Yourself
Do Your Best
Don't be too Attached to the Outcome
Monday, March 23, 2015
Monday, November 10, 2014
Wednesday, October 15, 2014
I put this question up with a certain amount of tongue-in-cheek - because the answer invariably is: "it depends". It depends on where I am in my running experience, level of fitness, and specific goals and targets. It is easier to answer the question if I have an upcoming race event, and therefore I am structuring my running mileage accordingly in order to be adequately trained and ready for the event.
But I'm pondering the question outside of training for an event: given my age and overall health (which fortunately is pretty good) how many miles per week will provide me with the optimal return in maintaining a healthy body and mind...? And the corollary: at what point am I causing damage to my body (by running too many miles)...?
If I put this question up to Google, I get over a billion results... so this seems to be important to a lot of people.
I run about 30 miles per week, sometimes a bit more, sometimes a bit less... I'm prepping for a Half Marathon, so every week I'm doing a 10, 12, or 14 mile long run - no big deal, right? But I keep asking myself: for conditioning purposes, should I be running more weekly miles, like maybe closer to 40 per week? Or should I be doing fewer miles to reduce the risk of damage or injury?
On the one hand I am concerned about whatever conditioning I might be missing by not running more miles, but on the other I worry about what part of my body I might be damaging or wearing down. We've all heard the saying "what hurts you makes you stronger...", which I've bought into most of my life, but now I'm beginning to wonder if I'm always going to be able to recover from that which hurts me... You can see the conundrum...
Well, it turns out that even science (my usual go-to source) can't help me here, simply because I don't have access to the specific data regarding the status of the wear and tear of my joints, muscles, ligaments, cardio, or vascular systems, etc. I have to literally rely on "how I feel". I have to try things and if I feel that there is improvement, continue doing it, and if something hurts, I am supposed to back off. Hardly scientific, but it's the best I've got (short of instrumenting myself somehow and having a budget of many dollars to pay for it).
So as runners, we push ourselves through pain and discomfort in order to build endurance and performance levels. And by doing so, we believe that we are able to do more. If at some point the pain is so uncomfortable that it is not tolerable, we say 'ok -that's as far as I can go', but we do so at the risk of actually damaging a critical part of our body.
Let's not kid ourselves: as we run we are wearing down cartilage and all the other pieces that help us move. And we have no idea how much of that is happening or at what point it will cripple us. For some people it happens faster than others.
So what do we do? What should I do?
I'm going to run until I feel that I've run too far or too much. I'm going to be confident that I will recognize the signals that I should tone down my mileage or workouts. Obviously this is highly subjective and I may be influenced by what other runners my age or older are accomplishing (or not accomplishing) or by my own competitive nature. But the other reality is that we, as a species, never got better by not trying... so therefore I want to push the envelope until I sense a tear in the seam... (does that make sense?).
Now - what about the other part of that question: how do I know if I'm not running enough?
That turns out to be a multi-faceted question since it has at least two parts: 1) how much running is necessary to achieve a desired level of endurance or performance, and 2) how much running is appropriate for a better than average cardio-vascular health?
The answer to the first part is actually very straightforward because it is actually just asking how competitive do I want to be?. If I am really competitive, I have to put in a lot of miles... no bones about it, and guess what?, this falls back into the question of how many miles can my body take... ahhhh, the catch-22, the self-eating watermelon...
So for a "better than average cardio-vascular health" goal, my personal goal would be running a minimum of 200 minutes per week, split up across the week, with an actual target of ~250 minutes, and a stretch goal of 300 minutes. Head's up: this is a purely arbitrary conclusion on my part based on my personal condition. But it seems in keeping with general fitness thought. Personally, I know that if I run at least 200 minutes per week I can drink beer and eat ice cream... :-)
More as it happens...
Honeymoon HM in 3 weeks.
Tuesday, September 16, 2014
Here is the elevation map... wicked for those of us (me) who have spent the last 12 months running on flat terrain:
We weren't able to capture a "crossing the finish line" picture, but we did get a group pic at the end. That's the beer and food tent behind us - lets go already!
(If you would like to leave a comment I've been told that it may be necessary for you to temporarily allow 3rd Party Cookies - it's not my thing... it's seems to be a Google Blogger thing... For example, if you use Chrome as a browser, go to "Settings", scroll down to the bottom and select "Show Advanced Settings", select "Content Settings" in the Privacy section, and then un-select "Block 3rd Party cookies...". I would not recommend leaving your settings that way, so be sure to reset it back to block 3rd party cookies.)