Running videos explained

Over the last few weeks,  I have been in collaboration with Roman Mica, Brandon Del Campo and Robin Galaskewicz (whose last name I always have to look up how to spell, even though I have written it countless times), to put out some videos on stretching and strengthening geared toward runners but useful to any athlete.

The particular exercises we have carefully chosen often look simplistic, but when executed properly they are deceptively difficult. You may find that you suck at them. They may even cause some discomfort. If you follow the exercises, you may in fact experience shoulder soreness, or a pinch in the hip, your hamstrings may feel like an overstretched guitar string. This may cause some worry or thoughts that you are doing things completely wrong or that you might hurt yourself.

All of these strange feelings are totally normal and are to be expected. Doing any type of movements that are meant to realign, stretch and/or strengthen the body will be uncomfortable. They have to be. You are trying to take a body part that is often stuck in the wrong position and re-position it. It cannot and will not feel good!

I know from experience. I do these exercises as well as others we will post in the near future. They make my muscles burn, I ache, I don't always enjoy doing them. But, they have helped me immensely in recovering from years of a rib injury and doing them will allow me to run fast even as I get older.

I would estimate that 99.99999999% of runners and triathletes have muscle imbalances and one or both hips that are rotated or misaligned in some manner.  Muscle imbalance is inevitable; everyone has a dominant side and nobody is completely symmetrical. Hence, every athlete has their “Achilles heel”, an injury or pre-injury that continually crops up over the years. These types of issues can cause over-striding, low foot turnover, problems with shoulder carriage and when things are really awry it causes pain.

Athletes look for a magic bullet to undo these issues and often turn to massage, PT and yoga to alleviate the symptoms of their running ailments. I am an aficionado of massage and PT (I just cannot get on board with yoga; I truly despise it, especially the part at the end when you have to lie still. Sorry if I offend anyone.), but they are often band-aids that are covering up larger issues.

The videos that we are putting out are meant to help undo the endless array of problems that are common to runners and triathletes. But, I want to offer the caveat that they will hurt. And that is okay. It is truly surprises me that people will not stick to a strength and stretching routine because it makes them feel some discomfort. You mean to tell me that you can spend 15-20 hours a week flogging yourself daily training for a marathon or Ironman, but a little gym work “hurts too much”?

Now is the time to distinguish between good pain and bad pain. Feeling a muscles stretch and hopefully release = good pain. Running through a knee injury that causes you to limp = bad pain. Yet, I see athletes go run when they can barely walk but will not lift a weight because it makes them sore. What?

The exercises on these videos, if done correctly and continued over time, might help you get rid of the running pain you are experiencing and ultimately make you a more efficient runner. It is not convenient, perhaps, to fit in the exercises. And, even after reading this you may still decide you hate the way it feels when shins burn from foot circles. Just remember, though, if you decide to forgo doing the little things that make big differences, you will assuredly curse yourself at the end of your next big race when your run form falls apart due to weakness or even worse, you miss your next big race due to an injury.

Now, I am not saying that following our little videos to the T will make you impervious to injury. Nothing makes anyone impermeable to injury, not even doing nothing, because couch potatoes often throw out their backs.  What I am trying to express is this: take a little bit of time, embrace the discomfort and let the exercises help you become a better runner.

Stay tuned, we have more videos coming out over the next few weeks.

The Hero Worship Conundrum

The Lance Armstrong dog and pony show has come to a circuitous and anti-climactic ending. He confessed! He said “I’m sorry”! He said “I want to compete still”! He said “my fortune is going away”! But. He did all of this with little show of emotion and in his typical robotic, defensive manner. I am not here to deconstruct the interview with Oprah, though. There is enough of that out there by individuals far more in the know. My point of view is this: how did this happen in the first place?

It comes down to hero worship.  Actors, sports figures, business tycoons. Every industry has their celebrity, and with the advent of paparazzi and social media regular people who do irregular things are boosted to a status that incurs mania. When any single individual is given that much notoriety and that much exaltation it becomes impossible for them to live up to the expectations foisted upon them causing them to engage in childish, reckless and sometimes dangerous acts.

The Lance legend grew on this kind of philosophy and he said himself that things spun out of control and it took a lot of conniving and lies to maintain an image that wasn’t even true right from the beginning. The symbiotic relationship between heroes and the general public is not a new one, but it seems that the stakes get higher every year with increasing amounts of money and fame up for grabs and the more mind-blowing the story the greater the frenzy surrounding it.

People want something incredible to believe in. They need something incredible to believe in. And that is how the Lance story perpetuated. An entire industry of movies and comic books has been constructed around the notion of people with super powers; the very concept that a real life person might possess something akin to extra special strength or ability is captivating.

As ordinary people, society delights in others who do something extraordinary. It boggles the mind of the general public to see a World Record broken, medals collected, races won. It is a realm that most people will never live in, so any window into that world is exciting. Every detail of the hero's life is nitpicked and folklore surrounding any accomplishments ensues. But we often forget that perhaps, it is the very thing that makes a super sports hero so good at what they do is what also makes them so fallible.

The question is, then, how much adulation is too much? I don’t think that “adulation” is necessarily quantifiable. Looking up to a sports hero and deriving inspiration from his or her achievements is healthy. Swooning at their feet, obsessing over every stat and following the minutia of the mundane aspects of their lives is taking things a step too far. If any lesson is to be learned from the Lance debacle it is that no matter what any individual accomplishes, no matter how phantasmagorical, he or she is merely human and should be treated accordingly.

Winter Woes

Things tend to go in cycles. Last week was the phase of sickness and shitty long runs. In a three day window I received emails from 6 athletes that they were unable to complete workouts due to illness. I can’t remember, in ten years of coaching, ever having so many athletes sick at the same time. 

And then, to make matters even more interesting, nearly everybody that had a long run on their schedule yesterday sent an email detailing various reasons why they had a crappy run: too cold, too muddy, too hung over, too sick, bonked, cranky
.
Given that last week I too was sick and I too had an immensely un-pleasurable long run, I was really able to commiserate with my dejected athletes.

Dealing with sickness

Winter and illness are consistent bedfellows. Right now, Boulder is in the midst of rampant sickness with the flu, stomach virus and a nasty cold/cough going around. At this point, the only reasonable thing to do is to tent the city and call an exterminator to rid us of all of the bugs.

Getting sick sucks. It puts a damper on everything. Training is affected, work productivity diminishes and patience with family matters is on thin ice.

Training while sick is dicey. In terms of head colds, a nice easy run or spin helps clear out the sinuses. This is a really good time to learn how to blow a decent snot rocket, a skill every endurance athlete really should master. A good snot rocket makes you feel like your head is going to cave in afterwards. Runny noses are inevitable this time of year, and you know that it is really cold out when you come home from a workout with snot frozen to your face. Ah, yes, the glamor of athletics!

Most other illnesses are going to require complete days off and should be dealt with according to how sick you are.

There is nothing to fret about when illness affects training. Because, truly, once you get sick, there is nothing you can do about it except concentrate on getting healthy. Instead of focusing on all of the missed workouts, remind yourself of the excellent workouts that are already in the bank. A week of missed training will not undo the many weeks (or even months) of consistent workouts prior to getting sick.

If you miss a few days of training due to illness, do not try to make it up by frantically plugging in the workouts you skipped. Those workouts are history. For most run of the mill winter infirmities, you can ease back into training with a couple of slower paced workouts to test things out and then pick back up with your schedule.  Your body will let you know if you are ready and able to complete workouts with harder efforts.

The shitty long run

My sister seemed to kick off a trend of less than ideal long runs. I Tweeted last week about how she called me for some motivation 10 miles into a 20 mile run. I gave her some advice and she completed the run. She fared much better than I did…

I was scheduled to run 20 miles on Sunday and by mile 3 I knew that was never going to happen. The combination of extreme cold and a lingering cough led to a run that will now be the barometer to which all crappy runs will be held. When I got home from my run, shortened to 15 sloth-like miles, I was surprised by the onslaught of emails from athletes detailing their frustration over difficult long runs.

It is never ideal to have a bad workout, but a difficult long run comes with a lot more expectation and emotion then most other workouts and is therefore viewed from a completely different perspective. In people’s mind, the long run is deeply tied to fitness and readiness more than any other workout of the week. The thought being, “if I have a good long run, I am totally ready for my race and if I have a bad long run then I am an unfit bag of crap.” This mindset is erroneous and self-defeating.

The long run, by definition, is long. Therefore, there is a lot more time for things to go wrong. And, with the placement of the long at the end of the week, the body is already tired from so many other workouts. The long run is predestined to be difficult!

While the long run is an important aspect of training, it is not the only aspect of training. A tough long run is bound to happen, and in the winter, with cold weather, snow, and illness, the chance of bad long run is heightened. Don’t put so much pressure on the long run. It is only one cog in a big machine. One bad long run does not equate to a bad race just as a good long run doesn't translate into a stellar race. What matters the most is good, consistent training over time.

Stay healthy!

A look back on 2012

I have written in the past that I am not a fan of New Year’s resolutions. I do, however, like to use the New Year as a time to map out tangible goals for the following year and determining whether I accomplished the goals I set out for myself the previous year. These goals are often related, in no particular order, to sports, family, coaching and science. I need a barometer to measure whether I have moved in a positive, forward direction with various facets of my life. The end of a year marks a crossroads between reflecting on the year just gone by and the year spanning in front of me.

My perspective this year is different, though; 2012 will always be my year of gratitude and not judged on any singular accomplishment. That is because there is no achievement that can possibly outweigh the kindness that others showed me at a time when I reached my lowest low. This past year took twists and turns I never could have imagined. The year began like any other but by the mid-point I had a harsh realization that my rib injury was ruling me and that I needed to take drastic measures to fix it.

Just about the time when I thought there was no solution to my injury, I fortuitously found a surgeon in Minneapolis, Dr. Dan Saltzman, who would change my life. His empathy, skill, and optimism gave me hope at a time when I had none, and when I awoke from surgery I knew that I was better. Dr. Saltzman’s handiwork began a chain of recovery that involved: physical therapy (Bob Cranny), massage (Kim McCormack), dry needling (Christine Bell), lots and lots and lots and lots of strength training (Robin Galaskewicz), patience and understand from friends and family and overwhelming support at work.

Without the unending help and devotion from these individuals I would never have been able to achieve such a high level of physical health and accordingly better mental health so rapidly. I am ending this year by sending out a hearty THANK YOU to all of those people who have played a role in helping me reach the ultimate goal of any year: good health. Because, once you are healthy you can accomplish anything.


Happy New Year.

Diesel the Dog: Bath Time Sucks

I love to swim. When the weather is warm, Crazy Blonde and Deep Voice take me to the lake and throw my ball really far and I jump in to go after it. When Crazy Blonde takes me for a run in the summer, she makes sure there is a creek nearby that I can wade in to cool off. Yes, I do love the water. But for some reason, I really hate getting a bath.

Crazy Blonde takes me to this place where there are bath tubs all lined up and shampoo and brushes and towels and lots of whimpering dogs. The only thing I like is the bucket of treats I get to snack on during the torture.

When we get to the place I am all excited and I wag my tail because inside are all of these yummy smells and food everywhere and I think we are getting something good to eat.

And then, Crazy Blonde crushes my dream when she says to the lady, “I am here to give my dog a bath.” What terrible words those are, I always feel duped! I am clean enough and I like the way I smell, a combination of doggie sweat and grass. Who cares if I have dried slobber behind my ears from Violet and Calvin from when they chase me at the park?

We walk to the back of the store where the “Doggie Wash” is located. Crazy Blonde puts on one of the aprons and lifts me into the tub and then puts one of the straps around me so I can’t jump out, which I would do in a second if I could. They have this really high pressure faucet, way stronger than the one at home. It gets me all wet really fast and I do not like the way it feels. Of course, I show my displeasure by shaking all of the water all over Crazy Blonde. I guess she is smart to put on the apron.

Can you see how pissed off I am?

When I start to cower in the corner or put my tail between my legs, Crazy Blonde knows I am mad and she gives me a treat to make me feel better. Sometimes, I put on a show just to get more treats.

After I am all wet, Crazy Blonde uses this soapy stuff that smells like Lavender and she rubs it all over my fur. Can you imagine? A sporty dog like me smelling so prissy? I shake even more to get the yucky smell off. I can see there is a mess everywhere; the floor is soaking wet and there is water splattered all over the walls.  No wonder she washes me at the store and not at home.

Crazy Blonde rinses off the soap and then puts in this other stuff to make my fur smooth and shiny. I don’t mind that so much because I like it when people tell me how nice my fur looks and how does it get so sleek. Hey, I like a compliment as much as the next dog.

Crazy Blonde spends a lot of time brushing me. Lots of my fur comes off and it is all over the place. I am surprised there is any left on my body when Crazy Blonde is done. The last part is the one I really, really don’t like. Crazy Blonde towels me off and then turns on this loud thing that puts out hot air. She waves it all over me until I start to bark, telling her “You’ve had your fun, turn it off before I bark so loud they call the cops.”

Finally, we walk out of the store and go home. Crazy Blonde likes to sniff my fur and tell me how good I smell. I start to whine that I want to go to the park. I have to get the smell of doggie sweat back.

Regrouping after a disappointing race

A key race comes with a lot of emotional and physical investment. The hours spent training and mentally preparing are too numerous to count. Anticipating the event can cause moments of excitement nestled in an anxiety ridden wrapper. Thoughts of well executed training sessions are intermingled with memories of horrendous workouts. All of this momentum culminates in The Day – the months of hard work all come down to a few hours of racing. What happens if the race turns out like crap? How do you handle things if you don’t get to race at all due to illness or injury or in my case, cancelling out due to poor weather?

After I made the decision to not race CIM last weekend, I spent a few hours sulking and guiltily hoping that race day would turn out rainy and windy and horrible (it did). I thought about all of the hard workouts, the physical therapy, the interminable gym sessions and I felt dejected. My immediate thought was, “What a colossal waste of time”.

When I finally came to my senses, I realized that the training I put in for this race was not for naught. The fitness gains I made in running and the improvement in post-injury strength and functionality don’t get washed down the drain because I didn’t race. I will be able to build on the experience of training for this marathon and apply it to whatever athletic endeavor I choose next.

That is when I realized I needed to find another goal. Quickly. As a goal-driven athlete, more important than anything else is finding something and then going after it with vigor. Since the end of the year marathon ship has sailed, I am re-focused on running some local races with an eye on a fast half marathon early next year and ultimately qualifying for the 2016 marathon Olympic trials. Boom. Just like that my mind is at ease with new goals already in place.

Recovering from a race gone awry requires several steps:

1. Allow some time to wallow in disappointment. Put an actual limit on your brooding and adhere to it. Anything over 48 hours is unacceptable.
2. Focus on the positives of the lead up to the race. Whether it is gains in run speed, improved swim technique, or increased power on the bike there is always something positive to glean from a training block.
3. Enjoy the training for the sake of training. If training is a chore and un-fun, the disappointment of poor or missed races will be exacerbated. However, if training is social and enjoyable and the workouts themselves are used as mini tests of progress, there will be fewer feelings of discontent following a race that doesn’t pan out well.
4. Assess what went wrong. In the instance where a goal was missed, it is important to figure out what happened and apply that knowledge to future racing and training. Determine whether it was pacing, nutrition, over training, under training, a taper gone wrong or just a plain and simple bad day.
5. Pick a new goal. Unquestionably, finding a new focus is imperative. Having a concrete goal in the immediate future helps ease the frustration that comes with a race that does not live up to expectations.

DNS

Much ado has been made about the weather forecast for this weekend’s California International Marathon. I peeked at the 10 day forecast last weekend and saw that rain was imminent. As race day approached and the three weather sites I visited insisted that rain, wind, flooding and cold temperatures were almost 100 percent certain, I made the tough decision to cancel my plans to race.

My first reaction when I saw rain in the forecast was to carefully review my race from the LA marathon in 2011 which saw torrential rain and 50 degree temperatures. I was miserably cold that day and my hands were a color purple not normally seen in nature. I desperately wanted to stop at one of the many Starbucks on the route and pour a hot coffee over my head.

With that experience behind me, I hauled ass to REI and had an in-depth discussion about gloves with a knowledgeable and patient employee. I settled on a pair that is wet-suit like in nature and promised to make my hands pucker. I added a multitude of clothing options to my race-day attire, none of which would ultimately keep me warm or dry. With a wet-suit on my hands, I did consider using one for my body as well, but that is just crazy talk.

With race day looming closer and the weather looking more and more evil, I has some tough conversations. I decided to stay home instead of toeing the line. The rationale being this, with a limited number of really good marathons left in my legs: why waste one on a day that is already starting off unfavorably?

This is certainly not the attitude of most diehard runners. In past years when CIM experienced horrible conditions, only an additional 3% of racers were no-shows over the normal rate. But, my goal is not to simply finish the race. I want to run as fast as my training has dictated I can run. Running a PR in a marathon is difficult under ideal circumstances; the rain, wind and cold make this endeavor less probable, especially for someone like me who hates being cold.

It was not an easy choice, one that has left me awake at 2am and sent me to the computer to write this blog. But, Mark astutely pointed out, “At least there is nothing wrong with you. You aren’t sick or injured.” Ah, very true. In the past I have been faced with this very decision, race or not, because I was unsure if my body was up to the task. After months of rehab after rib surgery, there is no doubt about my fitness and health. And, no matter what, a DNS (did not start) is way better than a DNF (did not finish).

I can say unequivocally, the training for this race was fun. I relished the hard work it took to come back from surgery and start running fast again without pain. The marathon was meant to be the culmination of all of this hard work, a symbol to end this chapter of my life.

Now, I will take a small break from structured training and enjoy some jaunts around the trails with Diesel the Dog.

To all of the racers at CIM this weekend, stay warm and good luck.