Links for the Lazy (Blogger)

It's a depressing time to be a runner - if you're a pro. The rest of us can just go for a run and say the heck with it.

I find this article completely unsurprising. The way to beat the WADA biological passport is to start early. Russian child athletes are doping at school, says sports minister.

Meanwhile, back in Glasgow, Emma Coburn's American Record of 9:11.42 has been rejected because she did not subject herself to a drug test immediately after the race. Even though the race does not require it, USATF does for records. Sad news for athletes that have unexpected break-outs, but hey, the USATF has to assume that everyone is doping. Emma Coburn's Apparent U.S. Steeplechase Record Won't be Ratified by USATF

Speaking of the USATF, Lauren Fleshman is a mite peeved with her governing body. Apparently, the USAFT ♥'s Nike and Nike does sponsor the national team, so much so, it airbrushed the  logos for other companies were out of the TV commercial they ran on NBC. Cropped: The USATF #YoureWelcome Commercial

On the good news side, John L. Parker has a prequel to Once a Runner coming out in July. Put me down for a pre-order for Racing the Rain . . . On the other good news side, I may have a chance to meet Parker in May. Love the art work on the cover.

Running too long, at too high an intensity will kill you. (Courtesy of the Daily Mail. While they aren't the only ones who write stupid headlines, they are an industry leader.) As for the study itself, even the authors admit that the data set is very limited. For a sensible analysis of the actual report, head here.

In the Ultrarunning world, Nichol Studer just did damage to the 100 mile trail record, winning the Rocky Raccoon in a stunning 14:45 for 100 miles.

That's all I have for today.

Run gently, friends. With or without the watch, fast or slow, enjoy getting out the door.

Last Race?

A short little story that I thought I'd post after watching a young lady in Moscow running in the cold to keep up with her mother who was on a bicycle.

Last Race?

She didn’t quit so much as stop caring, so stopped trying.

I saw it happen, the moment she discovered she didn’t care about the race. Her head drifted sideways as the realization hit her and I watched as her stride faltered. She slowed almost imperceptibly.

It was the last race of the season for Elisa, the end of cross country season, at least for the junior high. You could sniff the air and smell the fall, the leaves turning, feel the crackle of frost that broke underfoot in the morning. The afternoon was warm enough, though, and sky was mostly clear except for clouds painted perfectly white against the azure blue. Glorious.

Elisa was running a strong third. The course was two loops around the park, all grass and wood chip trails that were easy on the kids' joints. She looked smooth and lithe and strong, her pretty face red and sweaty with effort. The uniform was too baggy for her; most of the kids had the same problem. It bothered the girls a lot more, old enough to be self-conscious of the changes in their bodies. Elisa had pinned the back of the singlet to take up slack and make it more snug, but it must have loosened as she raced across the grass.

There was no way to tell how good these kids would be in four or five years, I thought, when they were on the high school team. These junior high runners—boys and girls runners jumbled into puberty together when everything got exciting, scary, and weird at the same time—right now were good little runners, though none of them looked like future Olympians.

Her parents attended every meet and watched, like me, her fall behind a girl from the next town over. With shouts, they urged her to pick it up, compete, you can do it.

But the race doesn’t lie. Elise couldn’t do it, not today anyway.

Not that she didn’t have the physical tools. Elisa came into the short junior high season super-fit, trained up in the off-season by her dad. Miles and miles and interval after interval. She had also grown about four inches since last season and it showed in her coordination.

Heck, all of them had grown and all of them were spending half their energy battling knees and elbows to get them all going the same direction at the same time. And that puberty thing swept through the team. The sixth graders from the previous season weren’t kids, boys and girls, anymore. It was startling how fast the changes came. It showed more in the girls, the changes, than the boys, but I’d see it in the guys, too, about the eighth grade. By the time they reached high school, they almost weren’t recognizable.

But with the girls it started earlier, and not just their bodies but their minds, the new doubts. Life got complicated.

And Elisa was right in that spot, stuck between a girl and a woman, a child and soon-to-be adult, when she decided the race wasn’t worth it. She fell another step behind the other girl.

Her parents, closer to me than to her. cheered harder as she ran towards them, practically pleading for her to go faster, hurt more, catch that girl.

It was cross country, so I what I always did and cheered on all of the girls, our team and theirs, as Elisa ran to where I stood waiting.

We’re all runners,” I’d remind the team. “some fast, some slow like me, but all runners.”

Elisa wasn’t a runner anymore, though. She had been rebuilt into a racer. Miles and miles, interval after interval, she had become faster and stronger at covering ground but there’s a cost to everything, and, for Elisa, it was to make running, something toddlers do for fun, a job.

That’s hard for a young lady that’s thirteen. A fair number of adult runners never manage it, even if they do have the talent to make a living from their feet.

A line of dialogue from Chariots of Fire flashed into mind as she passed her mother, then her father. “And when I run I feel His pleasure.”  It was my second most favorite quote from the movie, attributed to Eric Liddell.

Elisa lifted her shoulders in a quick movement, a teenage shrug, as she passed her folks. I could see the frustration on their faces. They didn’t understand. She could be good, Elisa’s mom and dad had told me, really good, maybe get a scholarship. You could read it in their expressions: Why wasn’t she trying harder?

Of course, there aren’t scholarships for thirteen year-olds, but facts can be inconvenient to dreams.

Teenagers think they’re masters at hiding what their feeling. Mostly they’re pretty bad at it, though. Every muscle, movement, twitch, and slouch sends a message, even if they don’t know it yet, and Elisa was sending a message of her own.

I’m done.

I directed some encouragement to the runner ahead of Elisa. Elisa a quick glance my way and made eye contact. I nodded that I understood and her awareness that I understood stained her face. She looked away hastily.

When she was close enough, I said, “Good girl, just finish it out.” I kept my voice low, no point in shouting.

Elisa looked startled.

My directive to the kids was simple. I didn’t care if you ever won a race. I just wanted you to do your best, to honor yourself and the other runners. It usually took a year for the new athletes to realize how much I was actually asking; sometimes, winning was easier. Sticking it out when everything went to crap was harder and required more guts than racing away from the field to break a tape.

She accelerated, going after the girl that had passed her, but I couldn’t watch her finish, I had more runners coming past.

Honor yourself, Elisa, I wished after her, but I didn’t say it aloud. I turned to face the next group of runners.

“Great job,” I shouted to a little sixth-grader named Kate and got a smile in return, a quick one because she was fighting off two other runners here near the end of the race.

One by one, the runners came past. I could hear the cheers from the parents and teammates behind me. I waited until each runner of the team had passed before I jogged toward the finish line, cutting the corner of the course. If I hustled, I could watch the last couple finish. . .

 ***

 Elisa waited until most of the team had loaded up their gear. She fidgeted with her bag and blanket, stalling. I saw her and waited myself, looking out to the course. Her parents had already left.

The head coach herded the kids toward the bus while I stood there. The sun was dropping over the only hill on the course and the flags at the finish line drooped and looked lonely. High on the hill amid medium tall pines and backlit by the sunset, I could see volunteers rolling up more flags marking a turn.

“Coach?”

I turned to face Elisa—or would have, but her chin was tucked into her chest and she was staring at her toes.

Without warning, she stepped forward and gave me a hug. A muffled “Thanks” came from the region of my left elbow as I gave her a hug back. My rule on hugs was simple. I don’t initiate hugs but I do return them.

“You did good,” I said, and I meant it.

I felt her nod on my side and then she let go and hurried to the bus. She still didn’t look up.

I wondered if I’d see Elisa next year.

Dang it, I thought. Running’s supposed to be fun.

I turned back to the sunset and wiped a hand across my eyes and hoped so.

 

Strength Training

Contrary to popular folklore, weight training and running don't work against each other in building a faster, fitter body. I bring this up because: A) I've been getting into the gym and: B) someday I think I'll write a longish article for older runners.

In my case, I lost a tremendous amount of muscle when I was forced to take time off from exercising. The gout attacks didn't stop just the running, but pretty much all activity. Feet, knees, elbows, wrists, and fingers were all affected, usually two or three joints at a time.

So, I have headed back into the gym to rebuild the mass I lost. I'm not doing anything fancy. For the chest, bench presses and incline presses. For arms, curls, pull-ups, tricep extensions. For the back, upright rows and lat pull-downs. Legs, leg press. Where possible, I use free weights, mostly dumbells, and work the weaker side to exhaustion. Gradually, the sides are coming into balance.

The legs are where I went to get some help and hired a wonderful young lady named Sophia. Our goal hasn't been to get me driving the maximum possible weight. Instead, I've worked with weights much lower than I could so the proper technique gets built into the muscle memory.

We started with a series of light movement exercises, moved to dead lifts, then squats, and now cleans.

With the deadlifts and the squats, the initial hip inflexibility limited the depth of the exercise. by the second week though, I was able to drop past a 90 degree angle at the knee (remember, low weights!) while holding good form.

Cleans (where you lift the barbell, 'pop' it up at the midsection, and drop your shoulders under the bar before continuing to stand) have been comical. Fortunately, Sophie has been patient while I get past the over-thinking. It's coming along.

The upside of the weight work is that the leg strength I lost is returning, and doing so fairly quickly. The downside is the weight I'm gaining as the mass comes back. As I ramp my mileage (and that should go getter with additional muscle), I expect to burn down some of my accumulated fat. By most standards, I'm pretty skinny. By runner standards, I've got some work to do.

So far, the project is a success. I skipping a lift day today though, as the weather is much nicer than we could hope for in late January. I'm going to a run on one of my old hilly courses. That will be the test for how well the lifting is going.

Run gently, friends.

 

Slow Runners

Competitor magazine sent up a piece on FB about slow runners. Written by Jeff Guadette, a former NCAA D1 All-American and ace coach, the focus of the article, If You Run Slow, Who Cares?, is on the non-elite runners, so non-elite that they don't really dream of winning races or even age groups. These runners are looking to improve but already understand that they aren't elite 14:00 minute 5K runners.

Jeff makes some great points in the article, some of which I use when I coach. "There's always someone faster . . ." is one that I bet the Asotin JR kids are tired of hearing. Part of the stigma of being slow is the natural tendency for human beings to gain a position of advantage. I have seen the line between running and jogging set at 5:40 per mile, 6:00 per mile, 7:00 per mile, etc. Usually, the pace is set at whatever the speaker can run and everyone slower than him/her/it/whatever is a jogger. 'Cuz runners are cooler, or something, than joggers.

Personally, I don't get too wrapped up in the pace. (editor: 'cuz you're slow?) I worry about how hard I'm working or the kids are working. I derive a great deal more pleasure from a back of the pack runner giving his best effort than a young man with talent that won't work.

One of my epiphanous  moments as a runner came when I was still a football player and discus thrower. I had a coach that thought all members of the track team should run five miles a day, including the guy that spun in an eight-foot circle and lobbed artillery into the open fields. Fast forward a year and a half, and the discus thrower is running what will be his fastest 10K, a 35:56.

I finished that race utterly, and happily, exhausted. Eighteen minutes later, I watched a woman, probably in her forties, finish. Writ on her face was all the toil and effort and determination that I had experienced - except she had worked that hard fifty percent longer than I had.

I respected that. Still do.

I don't care if you're slow. Hell, even by my own standards, I'm slow. You're out there trying, and 90 percent of the people of this country are on the couch.

As the Coach of the San Diego Track Club, Paul Greer,  used to shout through his megaphone, "You're all winners!"

Run gently, friends - if you know anyone interested in running fiction, please consider recommending Finishing Kick or Trail of Second Chances to them.

Also, if you're a coach and want the team to read Finishing Kick, contact me for a deal on bulk pricing - I can save you some money.

I want what I paid for, please.

I think the way American businesses package their products could do with a few changes, not the least of which would be making it so I could actually get to the product I just bought.

I want:

  • A potato chip bag that tears open completely at the top seal without me deforming the bag by seven feet.
  • Frozen veggie bags that don't require a knife to open
  • Eggs that crack properly - yes fresh eggs are tougher, but fresh eggs don't run all over the pan. These aren't fresh eggs.
  • Salad bags that don't decorate the floor with a confetti of lettuce
  • A pull tab that opens the bottle (or this morning, the box of coconut milk) instead of tearing free.
  • Products that come in recyclable paper boxes instead of thermally sealed plastic designed to handle globe warming, global cooling, thermonuclear war, and the average homeowner with a paring knife.

I get that manufacturers are trying to reduce breakage and spoilage. I'm pretty near certain that they have forgotten, or more likely, decided to ignore, the person buying their products.

Anybody need a virtual training buddy?

I do.

I'd actually like to have regular training buddies but my schedule is unpredictable as heck and I have a lot of activities that need to be squeezed into tight timeframes. I know that there's a group that gets together every Saturday morning for a run. I work most Saturdays.

Tuesday night, the Palouse Road Runners have a speed workout at the University of Idaho track. It's an hour drive to get there or sticking around a couple of hours after I'm done working, depending on which town I'm in at the end of the day. Plus, the group has gotten quick and shed it's reputation of being an all-comers type of event. Workouts are now getting built for people averaging 50-60 miles per week.

The Striders have a beer-run group on Wednesdays. Sadly, beer is bad for me and they only go 3-ish miles. Slow as I am, it takes me that long to warm up.

So, I'm thinking a virtual buddy. There are sites out there that cater to people like me. Think I'll check them out and report back.

Run gently, folks.

Drop Off Runs

My last several long runs have been "Drop-off runs despite the fact that I have an angel in residence who will crew me if I ask. One of her ideas of quality time is to chase me out the door before dawn, drive ahead two miles, and wait for me to trudge into view before handing me a water bottle and a smile that says, "You're doing great."

So why, if I have crew, would I choose not to utilize it?

The easy answer is that I'm mental. The purpose of the long run is to create the physiological changes that allow for greater energy utilization. The body adapts by increasing the capillarization for blood flow allowing more nutrients - food, oxygen - to reach the working muscles. It also increases the number of mitochondria in slow twitch muscle fibers to aid in generating energy from the food and oxygen.

That happens if I have crew or not.

What changes is the option, every two miles to jump into a warm car, and think "That's enough for today."

Once I get dropped off, I'm on my own. I carry a little cash for emergencies but no phone. Also, I always get myself dropped off a little past my last long run distance. I've done enough of them that I know that my last long run is an excellent predictor of my endurance training distance. Generally, I plan on two miles farther each time until I reach my desired distance. The two mile mark is important. That's when my brain starts to tell the body to shut down, we're gone too far.

Matt Fitzgerald brings this up in his book Brain Training for Runners. (Great book, btw.) The brain, sensing that we've extend past our comfort zone, acts to "protect" us from damage by sharply curtailing the chemical signals that keep us happy while we're running. It part of our subjective feedback loop.

So, my current goal with the long runs isn't building the body. It's building the mind, conditioning the brain and my will to continue past the barriers that appear to be in front of me. My last two runs, I broke down two miles before the end. Both times, I managed to restart after breaking, forcing past the "I'm done" phase. Those first few strides were crap, sloppy and awkward, but they smoothed out.

The brain will learn, more can be done. Next week, I'll add another mile or two and go through the feel really good phase, the "this is work" phase, the "I'm done" phase, to the break-through phase.

As I rebuild my body, I'm rebuilding my brain and my will. Halfway around a 30 mile trail loop in the middle of nowhere, I'll need them to believe.

Easy Advice to Offer?

I think this piece, Admit It: You're Rich, by Megan McArdle is brilliant. Now, that may just be because I agree with her and point it out to people who complain about the rich, usually with an offer to take a check representing their net worth minus $2,000 to the Gambian embassy so they can help out the poor.

So why don't we feel like Scrooge McDuck, rolling around in all of our glorious riches? Why do we feel kinda, y'know, middle class?

Because we don't compare our personal experiences to a Tanzanian subsistence farmer who labors in the hot sun for 12 hours before repairing to his one-room abode for a meal of cornmeal porridge and cabbage. We compare ourselves to other Americans, many of whom, darn them, seem to have much more money than we do.

Envy tends towards ugly. So instead, enjoy the blessings you have, feel free to work hard to earn more, and do not begrudge others what they have.

Unless it's a sub-3 hour marathon PR.

Nah. On second thought, just go run your guts out - you're still miles ahead of the rest.

Talking Myself into a Long Run

Me: 6AM and the bed is warm.
Inner Me: Time to run
Me: It's 23 degrees outside and dark
Inner Me: Time to run
Me: It snowed!
Inner Me: Time to run. Shovel the walkways first as a warm-up.
Me: It's early, I'm creaky, I'll run tonight.
Inner me: Pah! Enough whining. The Wimp Rule is in effect.
Me: I HATE being called a wimp!
Inner Me: Whatcha gonna do about it?

So, 10.5 slow miles later, icicles in my beard, Inner Me is happy. Breakfast time.

Sharing Update

If you've read my books, you already know that I share a portion of the proceeds for both running books with local (defined loosely - we're rural, so local can be a hundred miles away or more) high school cross country programs.

The first check went to Clarkston High School. The kids there are awesome and the folks that run the program help out everyone else in the area.

I wasn't sure how often I would be doing the donations. It seems that a semi-annual basis will work nicely. There was a little push at Christmas, plus I had two different cross country teams buy directly from me (which saves them money.)

I've already decided which team gets the donation, though I'm moving a bit further out and sending the check to the Tri-cities area.

As with the first check, I wish it was bigger.

To those of you who have purchased my books-especially to a certain young lady and her mother who drove into Clarkston from Pomeroy to get copies- thank you for reading my books and, by extension, helping some kids running at the high school level.

The Secret Race by Tyler Hamilton

The subtitle to Tyler Hamilton's book, The Secret Race, is Inside the Hidden World of the Tour de France. It makes for a sexy bit of marketing - look, see the underbelly of the most celebrated bicycle race in the world - but it isn't accurate. It wasn't just the Tour de France, it was in every race for a decade and probably still goes on today.

In Search of Perfection

Runners and writers share similar traits, many of which qualify as self-inflicted abuse. "Write until your fingers bleed" is analogous to "I lost another toenail." Personally, I count those as badges of merit.

One affliction that both have that I wish could be banished is the idea that we can achieve perfection. I'm reading Kris Rusch's The Pursuit of Perfection: And How It Harms Writers (among five or six other books I'm also reading concurrently.) I hit a part that reminded me of this last cross country season and a young lady who wants to be perfect.

She's a talented runner, outstanding student, and a nervous wreck at the start line. A lot of kids are, which I really didn't get until recently. I'm more of a "pre-worrier" in that I get all of the angst out of my system days before a race. Once the number gets pinned on, my focus shifts to the work at hand.

It finally dawned on me, slow that I am, that she was worrying about the results of the race, not the race itself.

This, by the way, is not a 'girl' thing - some of the guys fight through the same issue.

Writers go through the same process, worrying about their books or stories long after the work is done and sent off, or in many cases today, indie published. Kris recounts a tale of a blogger who stated that a writer should use the one-star reviews to help re-edit a published work.

Sounds insane to me, though Kris was kinder. I have received bad reviews - one publicly, a few privately. The public one (you can find it at Goodreads if you're so inclined) I did pay attention to - she mentioned typos in the finished product, among her other complaints. Those I went looking for, because production errors aren't acceptable. In 126 cases of you're and 133 of your, I couldn't find the ones she said were done incorrectly - neither could my editor.

But I didn't contemplate rewriting the entire novel to her satisfaction. Am I disappointed she didn't like it? Yes. I also know, from the feedback from others that loved the book, that the parts she didn't like were the most popular with others.

Runners fall into the same trap. We get so wrapped up in what others do - they had a killer workout, or a PR race - that we forget to take care of our own business. Worse, we forget that we can only control one thing - our effort.

If the weather is lousy, it's lousy. The course is hilly, well, everybody else faces the same hill. The race is loaded with Kenyans who will be finished before you reach the halfway point, c'est la vie. Their race is not my race.

In the young runner's case, I made a deal with her at the start of her last race - go out and run in front of her closet competitor. My young lady had worked hard in the summer, came in fit and ready, but kept following a Pullman girl into the chute. So I told her to run in front, and to count on her courage to fight to the end of the race. I also told her that I believed that she could do it - and, if it turned out I gave her bad race advice, she was welcome to run me over with a car when she got her license. But until the race was over, I wanted her best effort.

I got a smile about the car joke and then the race started. She ran like a dream, focused on the competition at hand instead of the finish, and for the first time all season, finished with a smile.

You can't create a work of art, whether a book or a race, if you worry about the final result more than the effort to get there. The energy and courage to put yourself to the test is the forge for the art, and the love and the passion you bring to it shapes it in the heat of the moment. Greatness happens in those moments.

End of the World Run Recap

Some of these very cool shirts are available for sale - contact me or Tim Gundy for details.

Some of these very cool shirts are available for sale - contact me or Tim Gundy for details.

The Mayans still aren't right - the world hasn't ended. In fact, race weather was in the 50's so all the kids and some of the adults ran in shorts and a tee shirt. Hardly December-like. More like, say, San Diego, minus the crowd, pollution, and the highways that will be backed up until the second of January.

Not a huge turnout - I think maybe the race is too close to Christmas and a lot of folks have left town. Still, the Asotin XC folks appreciate everyone who did come and hope to see the rest of you at a race or run soon.

Run gently, friends, and enjoy the great running weather we've got.