Runners Over 50

It always kills me that in running circles, technically, I am a grand master. I won the grand master award in a race a while back, and I felt like looking around to see if there was another Debbie Voiles whose name they had called. 

What? Grand master? Are you kidding? That just knocks me out. Seriously? Come on!

When I was still a teacher, teaching 9th graders, I was in far better physical condition than most of the students in my class, and I'm just as fit now, years later.

Yeah, yeah, I'm 58, but I run only a little slower than when I was in my 30's, and I do many things better. I couldn't run a marathon then and certainly not an ultra marathon.

I feel great, too. I think 50 is the new 40, and 60 is the new 50 and so on. Actually maybe 60 is the new 40. 

I'm not even upset about turning 60. In fact, I'm looking forward to it. I try to remind myself that I'm not supposed to look forward to it, but my overwhelming thought is that it will be a cynch to qualify for Boston.

That's a runner for you. Always seeng the positive in every situation. I'll be darned if I just can't seem to get worked up over my age. The main effect it has on me is that it motivates me to take care of myself in every aspect, including eating well, getting the recommended checkups, making wise financial decisions, and, as you know, keeping very active. I am driven to do all this because I've still got an extremely lengthy bucket list, and while I'm pretty good at moving through it, I'm even better at adding to it. The longer I live, the more I realize I want to do with my life. My biggest worry is that I'll run out of time.

I am a work in progress. I wonder if all runners feel that way? 

Frequently, people tell me they're too old to start running. They think 50 is old. For most of them, I'd say it's time to start living, really living. If they can't conceive of being that active, they need a mind reset. 

Wouldn't it be great if people had a reset button? Oh, I'm not saying I want people to be like robots, but I do wish there was a way to get people to clear out cobwebs and give every part of their life a fresh look.

As I get older, I am more and more delighted to discover great stories of what older people are doing, and as a result, I've decided to start a separate page of this website devoted to master and grand master runners. Watch for it soon.

Today, I came across this video of an 86 yr. old gymnast. Love it!

Five Reasons to Run a Marathon

1. You should run a marathon because you won’t have to spend the rest of your life trying to decide whether you should do one. You can cross it off the bucket list. The accomplisment will stoke your fires to drive you on to the next great adventure.
2. Every other race distance will seem much easier, and a 5k will seem like a warmup. Once you’ve done a marathon, you’ll feel like you can push hard for a whole 5k because it will seem so brief. Therefore, running a marathon will likely produce PR’s in all other distances.
3. It will be the hardest thing you’ve ever done, and that is a huge character builder. Come on, you love a challenge, don’t you?
4. You can put a 26.2 magnet on the back of your car. Go ahead, admit it, you want one.
5. They run marathons on The Biggest Loser. If you do a marathon, you will feel like The Biggest Winner, today and F-O-R-E-V-E-R, and you will be right. Once you’ve done it, it will always be there as a major life accomplishment, empowering the rest of your life.

10 Reasons to Participate in the Gasparilla Race Weekend

Friday starts with the 8 On Your Side Health & Fitness Expo. Then the first race of the weekend is the 15k on Saturday followed by the 5k. Sunday starts with the half marathon followed by th 5 + 3k. Details here.

1. Because the races generate enough energy to keep you going like the Energizer bunny for a good, long while.
2. Because there is an event for everyone, even walkers, wheelchairs, and strollers.
3. Because come Monday morning you’ll go to work wearing awesome bling around our neck.
4. Because sleeping in is over-rated. . . okay, no, it’s not, but just this one weekend, it’s worth it to get up and run.
5. Because you’ll have an excuse to talk like a pirate all weekend.
6. Because you’ll get to wear your sweet race t-shirt all year!
7. Because Gasparilla is at the core of running in Tampa. It’s the big daddy, the first event of its kind in this part of the state, the event that started 35 years ago.
8. Because Susan Harmeling and her crew know how to do it right.
9. Because every runner you run into for the next few weeks will ask you about Gasparilla weekend.
10. Because the 8 On Your Side Fitness Expo is to Tampa runners what the Detroit Car Show is to car fanatics, what the Dog Show is for canine lovers, what the Indy 500 is for lovers of auto racing, what St. Anthony’s is for bay area triathletes, what  . . . okay, you get the picture. Now, get registered. It’s too late to register online, BUT you can still register at the Expo. Schedule is here.

Two Reasons Why You Shouldn't Do Your First Marathon

To lose weight. The fact is that most people will gain weight when training for their first marathon unless they watch what they eat. This is true. You're going to be hungrier, and it's easy to adopt the mindset that you can't possibly overeat when you're doing all those miles. Well, guess again; it's quite possible. On the other hand, if you're sensible and healthy about your diet, then you will lose if you want to lose.

Because someone else wants you to do it. It's easy to get sucked into someone else's enthusiasm, and often that's a fine thing. All of us have committed to races just because our friends are doing them, and we don't want to miss the adventure; however, a marathon is a whole different animal. To do it safely, you must train purposefully and religiously. It requires a big commitment that will affect all the other people in your life. You need to want to do it for yourself. If you do, great, but if not, you will not have the drive to stick to the training and prepare properly.

Stretch and Strengthen to Prevent Knee Pain

Extremely helpful video for preventing and understanding knee pain in runners. This Navy physical therapist does an outstanding job of explaining how to stretch and strengthen to prevent knee pain and IT band pain. 

Runners: Grab Your Pencils - or Calculators

Pencils? Yes, I know, they seem like anachronisms. Maybe I should have said, "Grab your calculators." 

It's time to do the year end tally. That's right. Get out your running journal. It's time to calculate the details of your running year and discover whether your running training lived up to your hopes.

How many miles did you run?

How many miles did you average per month? Per week? Per day?

How many races did you do of each distance?

Now comes the hard part. Look at your totals for 2010 and your running resolutions for 2011. Did you achieve your goals for the past year? Hopefully, you had clear, defined goals for total miles per, number of races, etc. 

How did you do? If you achieved your running goals, fantastic. Pat yourself on the back. Revel in your accomplishments.

If you didn't? Don't beat yourself up. Lots of times things happen that are beyond our control. 

Maybe you're saying, "I did not achieve my goals, and it's my fault, all my fault. I could have achieved my goals, but I was a slacker. I spent too much time on the couch when I should have been running."

If that's you, I still say don't beat yourself up about it. Why not? Because running should NEVER cause you stress. Brooding about having a less than stellar year will not change anything. No, just resolve to make this the year you really get serious with your running, the year you make it a priority, the year you head for the closet to get your running shoes before you head for the couch to grab the remote. Don't dwell on last year. Keep that running journal because you will need it at the end of 2012 to compare to 2011.

Use 2011 to motivate you to stick to your running resolutions in 2012. In fact, maybe you should print out your year end totals and put them on your mirror or fridge where you'll be reminded every day that you did not meet your goals for 2011. While it's important not to beat yourself up about it, it's also important not to forget it.

Remember the definition of wisdom? It's learning from the past, not repeating mistakes. So, if you're even a little wiser now than you were a year ago, the way to prove it is to stick to your resolutions for 2012.

Consider this: 2012 is a clean slate. It will be what you make it. Every day is an opportunity for change, for improvement, for accomplishment, whether that is more running miles, faster miles or more races.

Make your running life better in 2012, and the rest of your life will likely follow suit.

Maintain Your Mileage Right Through the Year's End

We've almost polished off another year of running. Hopefully, at the start of 2011 you analyzed your running during 2010 and set new, higher, yet realistic goals for 2011. One of them, logically, would be your total mileage and average weekly mileage. As we bring 2011 to a close, don't back off. You've got only a couple more days. Make them count. On Sunday, January 1st, you'll be looking back over your running journal and adding up your miles. 

I hope you are already thinking about next year.

When Life Disrupts Your Running Schedule

It's a given that, no matter how dedicated you are, there will be times when your training is hijacked by factors beyond your control.

• One of the kids is sick
• The weather is horrible
• You have to work overtime
• The kids' activities at school demand your time
• One of your parents is ill
• You have an injury

And I could go on, right? If none of these things has disrupted your training, dare I say, you may not be human? It's inevitable that these things happen.

Sometimes it's a good thing that gets in the way of your training. Yes, that can be the case. This is often true during the holidays. Maybe you have so many social events that you end up missing several days of training. I would not ever say to skip a party or social event to run. Seriously, your social life is part of what keeps you healthy.

By the way, I would say it's a huge mistake to miss your run because you are playing a computer game, chatting on Facebook or watching TV, but I digress.

Let's just accept that there will be times when you miss your run. Here's what I recommend:

Pretend you planned it that way. Now, of course, hopefully, you would have done everything within your power to get your run in, but let's say it just wasn't possible. Then, go to your training schedule and, whatever number of miles you were to do that day, erase it or cross it out and write in the word "REST."

Yep. Now it all looks different. Now, you didn't miss a planning running day after all. How about that? Now you can feel better, right?

Of course, I realize you are saying, "What kind of advice is that? Who would I be kidding?"

Wait. Think about it. You do have rest days built into your schedule. Remember, rest is an integral part of running training. Yes, you probably already had rest days strategically included. I realize that, but this way you just end up with one more. Think of it, then, as more like a taper week. Sure, it's not the right time in your schedule for a taper week, or if you are, in fact, tapering, adding another rest day means more rest than you think is prudent, but really, how much can it hurt? Don't beat yourself up about having an extra rest day!

Sometimes I've worked with runners who get sick and miss several days of training the week before a big race. They get terribly worried that it will ruin their race. Not at all. How well you perform in a race is determined by what you've been doing, how you've been training for the past months, not the past week. If you've been ill, the most important thing is to do what you need to get you recovered quickly. And in case you haven't heard about it, there is a rule of thumb about when you have a cold. The general consensus is that it's okay to train if the illness is above the neck AND you have no fever, but if it's in your chest, forget it. Of course, every person is different. I'm no doctor, and I always recommend listening to the advice of medical professionals. 

So, as we enter the holidays and you, no doubt, will have a harder than usual time sticking to your running schedule, do the very best you can to get in every scheduled run, but if, sometimes, you can't do it, treat it as an extra rest day, and look forward to better runs for the next few days as the result of the extra rest.

More on this in the next post.

Great Matt Fitzgerald Article

From an article by Matt Fitzgerald on Active.com:

"First of all, you should do something. A lot of runners assume 10 minutes is not enough time to do anything that will make a difference to their running, but that's not true. You can burn anywhere from 100 to 200 calories in 10 minutes of running. Do that 20 times a year instead of taking a day off because you "don't have enough time" and you'll prevent a pound of weight gain — or lose a pound."

From an excellent article titled "10-Minute Plyometric Workout" by Matt Fitzgerald, published on Active.com.

I couldn't agree more. I've often heard experienced runners say, "Well, I only could have gotten in a couple of miles and if I can't do four, it's just not worth getting sweaty." 

I think that's definitely the wrong way to look at it. As Fitzgerald said, those miles add up. Added up over a lifetime, imagine the impact. Additionally, you never know what interruptions may occur the next day or later in the week. I say jump on any opportunity; we all live busy lives. Twenty minutes is precious.

The main thrust of Fitzgerald's article is about plyometrics. Essentially, that means any workout/exercise that involves an explosive, jumping movement. Such training will, literally, worl magic for your running, but, and this is  huge BUT, not everyone can or should do plyometrics. Many people will become injured.

You should not try to incorporate plyometric exercises into your training unless you are very fit, not just from running but from strength training, proper stretching, and a variety of cross training. Do not try it if you have any nagging injuries. It will certainly set back, if not reinjure, anyone recovering from plantar fasciitis, but I'm sure other conditions would be worsened by it.

Like so many other things, it's very good for you if it doesn't hurt you. Someone in their 20's who runs 30 or more miles a week, takes a spinning class each week, plays tennis, stretches, strength trains and is of ideal weight would likely be a good candidate.

Someone who is in their 40's, runs less than 20 miles a week and does no other training, should not even try it. 

That's two extreme examples. My point is to be careful. Lots of workouts are outstanding for the right people, but you have to work up to the fitness level appropriate to tackle such workouts. You may be able to do them, but that doesn't mean you won't get injured.

If you decide you are appropriately fit to inforporate plyometric training, begin with just one of these exercise in each session and do just a handful of reps. If it doesn't hurt when you do it and you have no pain the next day or the day after that, then add a second one of the exercises. In this way, if you do have any pain, you will know which of the exercises caused it. 

Like any change in your training, you have to incorporate plyometrics gradually, AND, this is intense; so, do not ever do plyometric workouts two days in a row. The hard/easy principle applies here, too.

All that said, plyometrics will make you faster; I think Matt Fitzgerald really knows what he is talking about.

Pete Nelson, Reinvented

One thing we're learning is that it's possible to reinvent yourself, to become a new and improved 'you.'

I listened to a program on TV the other night in which a Dr. Lodge was reporting on his research. He says it's actually possible for people to age backwards. Just like young children who are lethargic and overweight may be biologically middle-aged, at the opposite end of the spectrum, middle-aged people, if they exercise - a lot - can become biologically younger, much younger. Dr. Lodge has written a book titled Younger Next Year, by the way.

Well, Pete Nelson, pictured here, first wrote to me over a couple years ago. He had already travelled far down the road of change. From an overweight two pack a day smoker, he had started reinventing himself and, at that time had already run his first marathon.

Here is his inspiring story in two parts: First is the original report, then his recent update.

52 yr old (young) male.  Started running 2 ½ yrs ago because my son asked me to run a marathon with him.  I was an athlete as a youngster and through high school enjoying all sports.  Didn’t do any competitive running until I was in my 30’s and then only ran a couple 10k’s.  I slowly gained weight, continued an off and on habit of smoking. (Up to two packs a day) and generally aged in poorer and poorer health.  Developed Obstructive sleep apnea and high blood pressure. 

One day while scratching my fat belly, watching the Masters Golf Tournament I had an epiphany!  Gary Player, a mid 70’s famous golf pro, was interviewed about his game and his health.  He looked great and was very active and healthy.  His secret he said was twice daily sit ups and push ups as well as developing a healthy diet.  I thought,  heck I can do that.  So I started doing two a days, 10 min each, gave up soda and started controlling my portion sizes. 

In less than six months I lost nearly 60 lbs.  I also at the time had just gotten a new bouncy baby Australian Sheppard puppy that I decided to walk at least a mile twice a day.  That was 5 yrs ago.  Since then I’ve continued to lose unhealthy weight and started running.  3 yrs ago I saw my 28 yr old son run his first marathon and I was so impressed it made me decide to quit smoking once and for all. 

Then that Christmas he ask me to train for and run a spring marathon with him.  I did it and have loved running ever since.  I’ve learned and grown in my training knowledge and have really enjoyed the challenges and goals that I have put on myself and the accomplishments that I have achieved since committing to a healthy active life style.  I only wish I would have started it sooner.  Since I started running 2 ½ yrs ago, I’ve overcome sleep apnea and don’t need a Cpap machine anymore, been able to stop taking blood pressure meds due to my weight loss and improved cardio training and have run three marathons and many other shorter races. 

My first marathon I ran in 4hrs51min and my last I ran in 4hr02min.  I’m training for another spring marathon hoping to fly past the 4hr bearer! 

I enjoyed reading how you found your way to Mojo for running.  I too feel the “Mojo” and hope that my little health gains, both mental and physical will stand as an example to and an inspiration for people that know me.  Running and health bring so much satisfaction if a person is patient enough and wise enough to stick to it long enough to really realize the true benefits.

Summer, 2011, Update: 

I've since run 5 more marathons and have bested the 4 hr mark 4 times. with a PR of 3:45. I've run two marathons already this year and am training for another coming up in early Oct. My goal now is a BQ time of 3:35! I know I can do it either this fall or next spring. My son was the inspiration to start the journey and we've run 4 marathons together and now my daughter is training for her first which she plans to run with me in Oct. That leads me to why I decided to email you. Back when I emailed you several years ago I ordered a Mojo for running shirt. I recently ran a 1/2 marathon with both my kids as a training run. Running has been a huge blessing in my life, and I hope that you are inspiring more and more people to step up and enjoy the world of running. Good luck and thanks for your inspiration!

Thanks for YOUR inspiration, Pete! One day, I'll plan a destination race in the Minnesota area, and I hope you'll join us.

5 Ways to Get Off a Running Plateau

Have you ever trained hard just to discover that your fitness - or speed - doesn't seem to be improving? If so, try these things to jumpstart it:

1. Completely change your routine. If you've been doing one kind of strength training, such as machines, switch to completely different exercises with either body weight or dead weights. If you've never done weight training, start. If you've been doing lots, maybe you're not giving your body enough time to recover/repair. Cut back to just two good, solid, all-body workouts per week. 

2. If you've been doing lots of speed work, completely stop all traditional speed work and switch to hill work and/or fartleks.

3. If you've been racing and training for short distances, such as 5k's, let that go for a while and switch your effort to a distance event such as a half; then, go back to your 5k emphasis next season. Or do the opposite if you've been focused on half marathons or longer.

4. If you haven't been doing any biking/spinning, start. That can make a huge difference in a hurry. Emphasize high cadence rather than pushing a high gear.

5. Improve your running form. Get someone to shoot a video of you running. It's amazing how inaccurate self awareness is. Most people are shocked when they see themselves run. Then, watch the online running form and gait analysis videos in the 'Resources' section of this site.

Then, sit back and look forward to happier, faster times.

Running During Rainy Season

Where I live, it rains almost every day in the late afternoon during the summer. Add to that the fact that the temp is above 80 during all daylight hours and the humidity is about the same. That makes for tough running conditions. 

What to do?

Run in the rain. Sure. As long as it's not lightning, there is no real reason not to run in the rain. It's really all about your attitude. Most of the runners in my coaching group learn very quickly that running in the rain is refreshing and exhilarating.

A few things to consider:

One, wear older shoes. I don't think getting running shoes wet is such a big deal, but some people think it breaks them down. Personally, I think about the fact that half the running world is running in minimalist shoes, anyway. How much damage can be done by getting shoes wet? I've never thought it adversely affected any of my shoes. However, do be careful to dry them out appropriately when you get home. I don't advise putting them in the dryer. No, the best thing is to stuff them with something absorbent. Newspaper works well. Then put them in a warm place. If it's sunny later in the day or the next day, that's an option. If it's still raining out, put them somewhere where there is plenty of air circulation. 

Also, if you are likely to end up frequently running in the rain, make sure you have several pairs of shoes. You don't want to have to put on wet shoes. Let them dry out between use, even if they're likely to get wet again.

Two, wear a hat. Seriously, wearing a hat is critical because it keeps the rain water out of your eyes. I always keep a spare hat or two in my car just in case of rain.

Three, keep an change of clothes, a couple of towels, and an extra pair of shoes in the car. While running in the rain is exhilarating, driving home in wet clothes and shoes is not. It's not too good for the seats, either.

What about a rain slicker? That's a good idea, if it is one that's made for running and if it's cool out. Here in Florida, the rainy season is in the summer when it's always hot. A rain jacket of any kind would be too hot.

Four, if there is lightning, don't run, at least not outdoors, but don't give up, either. Thirty minutes later, even 20 minutes later, it might be safe to run.

The best thing about running in the rain is that you feel like a kid. If you let yourself go and enjoy it, you'll have some of your best runs at these times. And another benefit is the even greater feeling of accomplishment. Unfortunately, half of all runners, maybe three quarters, are fair weather runners. When you're running in the rain, sadly, you won't see many other runners. You'll realize you've discovered something they haven't. Running in the rain is its own special kind of wonderfully pleasant, invigorating adventure. The rain drops on your cheeks are Mother Nature's kisses.

You may want to read a blog post I wrote a while back while visiting my son in California. When I was there, it rained every day, so, not wanting to waste time sitting indoors, I went 'rain running' every day, a great way to while away a many delightful hours, and a time I'll always remember fondly. That post is here.

Top Gun Triathlon Report

Saturday, July 30th, I did the Top Gun Triathlon. What a rush! Now, as triathlons go, that's a heartbeat of a race with just a quarter mile swim in the Gulf of Mexico, and a ten mile bike ride, punctuated by a 5k. It took me 1:17 minutes, far less than a half marathon, so not terribly exhausting, but, on the other hand, each event is certainly a sprint - hence the category, sprit triathlon.

Now, I'm a runner at heart, have been since right after Wendy was born in 1977, but, I also grew up on a competitive swim team, specializing in distance events. As a result, the swim part of triathlon prep isn't too far of a reach for me. 

Back in the early 80's, I'd been running a few years when my brother convinced me to try a triathlon. Milt was doing the Ironman Triathlon in Hawaii back then, one of the first - if not the first - triathlete in the State of Florida. He used to do that race every year back then, nine times, altogether, I think. Knowing my swimming background, Milt figured I wouldn't have any trouble with a tri. He was right; although, I hadn't been swimming, except occasionally, I placed in my first sprint tri and was hooked - for a while. I did about a dozen races back then over a span of a couple of years and even served on the board of Tampa's first tri club, Team Tampa Triathletes. Then, I graduated from college and went to work as an English teacher. With two young kids and 100 essays to grade each week, there was not time for training, not to mention that I also coached the swim team at the school.

Fast forward 25 years. Yep, I took a 25 year hiatus, and I returned to triathlons several years ago. I still only do a few each year, but it's fun, and it forces me to train on the bike and swim, regularly, which helps my running. 

So, yesterday, I climbed out of bed at 4:20 and headed for Ft. Desoto Park for my first triathlon in a while. One thing I've learned over the years is that it pays to arrive early at a race, particularly a tri. There's much to do; it's much more complicated than a road race, and one sure way to sabotage your race is to get to the race too late to methodically prepare the equipment and allow time for emergencies.

Even after picking up my packet the day before, I still had to check out the bike and make sure the trip didn't knock anything out of adjustment, put on my wristband, get body marked, strap on my chip, take everything to the transition area, locate the appropriate rack, rack my bike, set up my transition area, grab cap and goggles, hit the restroom, walk down the beach to the swim start area, and warmup.

Unlike running, triathletes start in waves, each several minutes after the prior one, and each wave wears a different color swim cap, enabling race officials to better control who is in what wave.

I was in the second wave yesterday for women over 45. There was an impressive 83 year old woman in my wave by the way. How about that? The waves are designated by age, plus there is a wave for novices, and waves for clydesdales, heavier men, and athenas, heavier women.

My wave started at 7:03, and I was out of the water less than ten minutes later. As I swam, I enjoyed seeing my friend, Karen Hasque, a member of the kayak crew, bobbing in her yellow kayak a ways away. I wanted to wave, but that would have cost me an arm stroke, and I was sure she was quite busy, keeping an eye on everyone.

Unlike in running, you always know the age of the people you pass or the people who pass you because everyone has their age marked on the back of their calf with black marker. Anyone who is bothered by their age might as well give it up if they want to do triathlons because everybody knows your age.

Yesterday, as we stood on the beach, I couldn't help noticing this one man with amazing six pack abs and lats that could only belong to a swimmer. I have to admit I got a bit of a lift when I actually passed him on the bike. He was 39. Of course, not being a biker, myself, I admit I got passed more than I passed others.

Triathlon is a complicated sport, but I suspect that's why some people like it. Many more rules. For example, can you imagine that if you don't have bar end caps on your handlebars, you're not allowed to race? And then there are a whole slew of rules to observe on the bike. No drafting, unlike in the Tour de France, but lots of passing goes on, which means a certain amount of stress because you have just 15 seconds to pass, and then the person who was passed must immediately give you a three bike length space. There are many ways to incur penalties, but most people try hard to obey the rules, and few are doled out.

Most people seem to dread the swim. Being a swimmer from way back, I sort of relish it. When you've spent four hours a day in a pool for years on end, you start to feel as comfortable in the water as out of it. Choppy waters and high swells? Serious swimmers then have an even greater advantage. None of that yesterday, though. Beautiful weather, no waves at all, and I didn't notice any current.

Here in Florida, water temperature is seldom a problem, at least not for me, because I am a fair weather triathlete, meaning I only do them during the summer. After all, I am a runner who does a few tri's per year, not the other way around.

Yesterday, my chain fell off my bike before I had gone a half mile, and I had to get off and fix it. Then, as I swung my leg over the bike, it fell off again. Ugh! One thing I love about running is that you never have mechanical problems like that. Running shoes are pretty low tech, and I like that.

For me, the hardest part of the whole race is the first several minutes of the swim. That's because you have up to a couple of hundred people trying to occupy the same space at the same time, everyone jamming their hand in the water at arm's length in front of their face. If you're in their way or if someone is in your way, contact will be made. Rounding the first buoy is especially intense. You can always take a wide berth, but that costs precious much time.

And running into the water from the beach? Come on! There is no way that can ever not be awkward. Running in water just doesn't work well.

Oh, and you runners know about the raw spots you get when you run and your clothing rubs? Well, imagine that plus salt water residue to make it reeeeeeally sting. Yes, the importance of Glide or a similar product is multiplied, exponentially.

Yesterday, I came out of the water 2nd out of 29 in my age group. Not bad for the meager amount of swimming I've been doing. My bike? Well, it could have been better. That's what I'll work on before my next tri on Aug. 20th. The run? My legs felt like lead, as expected after the bike. I've been so busy that I didn't do a single brick (bike ride followed by a run) workout in training, and that's really an essential element of tri training. That would have made a huge difference. I just didn't have the luxury of adequate time to train for this race.

I missed most of last summer's tri season. Shortly after the 2010 St. Anthony's Triathlon, I fell while trail running and tore my rotator cuff causing me to miss the rest of last summer because I couldn't lift my arm to swim freestyle. My shoulder is back to 100%, finally, and I look forward to a couple more triathlons this season before concentrating on marathon training in the fall.

If you've thought about trying a tri, I think you should do it. It will be great for your running. Oddly, running doesn't make swimmers better swimmers, and running doesn't make bikers better, either, but both are excellent cross training for running. Lucky us!

Coping With Breathing Issues

GUEST AUTHOR
Milt Bedingfield, C.D.E., M.A., Exercise Physiology

Ever find that when you go out to run you have a difficult time catching your breath? You feel fine, otherwise, but you feel out of breath the whole time you run, like you can’t catch your breath? Or maybe eventually you catch your breath but it has taken you a mile and a half to two miles to do so and you were uncomfortable the whole time? Well, join my club! I have a long history of running and have experienced every one of these problems. Almost every runner has at one time or another. In most cases there is a logical, harmless explanation for all of these breathing issues, but nonetheless, anytime you start experiencing any shortness of breath, you should always get yourself checked out by your doctor, right away.

If you find there are no medical problems for your shortness of breath, then you might consider some of the following possibilities:

There is a very real possibility that you are starting off your run too fast and getting yourself into an “oxygen debt” situation. For a variety of reasons many people start their run without enough of a warm-up and start off at a pace too quick for their body’s degree of readiness. This results in the inability of their aerobic system (A combination of the cardiovascular system and many little organelles known as mitochondria located inside every muscle cell) to ramp up in time to provide adequate energy for the working muscle cells. This results in the anaerobic metabolism (the breaking down of sugar in the absence of oxygen) of sugar stored in the muscle cells so that immediate energy is available to the muscle cells being used to run.  An unfortunate side effect of anaerobic metabolism is the production of lactic acid, a byproduct of anaerobic metabolism, which if allowed to accumulate in the blood, will cause a serious problem for any athlete known as lactic acidosis. Lactic acidosis changes the delicate pH balance of the blood making the blood more acidic, which in turn causes breathing to become more rapid but shallow, frequently leaving the athlete feeling breathless and panting. Usually the best treatment for the resolution of lactic acidosis is to significantly slow the pace of the run, sometimes even to a walk for several minutes.  In fact, once an athlete develops lactic acidosis it is only a very short time before the intensity of whatever activity they are doing has to drop drastically.  Failing to recognize the early signs of lactic acidosis and not immediately reducing the intensity of the exercise will quickly worsen the situation.

Another common cause of breathing difficulties when running is beginning to run too soon after eating with a lot of food still left in your stomach. A whopping seventy percent of your blood volume is shifted to your gut area after eating. This doesn’t leave a lot of blood left to deliver oxygen, nutrients and energy to the muscles being used when you try to run. You should never exercise until you have lost that “full” feeling you get after a meal.

Similar to running with a full stomach is running in really hot and humid weather. This, for most people, is very unpleasant and difficult to do, and for good reason. When temperatures are high and your body heats up, large amounts of blood, that under much cooler conditions circulates through the lungs and muscular system, leaves the main circulatory system and travels through very small blood vessels just under the surface of the skin. This is the process by which your body tries to cool itself.

What is important to note here is that whether blood is diverted to the stomach after meals to aid in digestion or whether blood is rerouted to the skin to help cool the body, the end result is less blood available to working muscles. The less blood passing through the muscles, the less oxygen being delivered to the muscles, significantly increasing the need for anaerobic metabolism (without oxygen) and the production of lactic acid. Anytime lactic acid is produced at a rate faster than it can be used by the body, it will begin to accumulate in the blood. This results in more rapid and shallow breathing. This could be perceived as not being able to catch your breath, or shortness of breath.

Several other causes of feeling like it’s hard to catch your breath include the early stages of an upper respiratory infection, recent exposure to a respiratory irritant such as cigarette smoke or chemicals, and over training.

From time to time I have had athletes complain about having a bad day, or saying, “I just don’t have it today.” The next time I saw them they told me that they had woken up sick the next morning. I have had athletes complain that they had been around cigarette smoke all day or that their building was being painted. In both cases, the athletes were short of breath and their workouts showed it. Athletes should never under estimate the negative effects that chemical smells, exercising with too much food in their stomach (too soon after eating), exercising in the early stages of getting sick and even stringing together too many tough workouts too close together can have on their ability to breathe.

In summary, whenever an athlete is experiencing shortness of breath, during a workout or anytime, and it is not consistent with the circumstances, the athlete should have an immediate medical evaluation. It is simply not true that athletes, no matter how far or how fast they can run, bike or swim, are immune from heart and other diseases. If a medical evaluation finds the athlete free from medical problems, then the above possibilities for shortness of breath while exercising may be considered.   

Milt Bedingfield, is a Health Blogger for The Huffington Post and has authored the book Prescription for Type 2 Diabetes: Exercise. His website is Http://theExerciseDiabetesLink.com

This infographic makes it easy to understand why every runner should utilize interval training. 

More Health and Fitness News & Tips at Greatist.

Five Tips to Motivate You to Run

If you need help with motivation to run, you're not alone. I have many ideas, but I'll just focus on five here:

1. Register for a race a couple of months away.

2. Make a running schedule. It's important to do this correctly. If you think you should just get out there and run several miles several days a week, think again. It will be much more interesting and exponentially more effective if you utilize the hard/easy/long run philosophy explained in my podcasts. Alternate hard and easy days and go about a third longer than your hard weekdays on one of the weekend days. Listen to my podcasts for very detailed explanation of this.

3. Make yourself a running calendar or just buy a calendar for the wall that has nice large boxes for each day, and write your mileage in big black marker on each day.

4. Total your weekly mileage and mark that on the calendar at the end of each week. Then, total the mileage for the month and put that in the corner  with a ring of stars around it. This will make you feel great, that is if you keep up. If you don't, it is punishment. It will make you feel like a slug, and you will do better the next month because no one wants to feel like a slug.

5. Buy some cool new running shoes. You'll be aching to run :)

Get Younger By Running

Did you know that physical activity is the one thing that has been proven to reverse the effects of aging? That is not an idea but a fact (Fries). Did you know that many people run and do marathons well into their 70's and 80's? Did you know that many people start running in their 50's and 60's?

Several months ago I had the good fortune (in the person of Barbara Murphy) to connect with actor Liz Vassey and husband/videographer David Emmerichs. You would most likely know Liz from a recurring role over the last five years on the TV show CSI. 

Liz, a runner herself, had been doing some research into the effects of running on people as they age. In particular, she was impressed by a study by Dr. James F. Fries, professor emeritus at Stanford University.

Fries and his team studied 500 runners over age 50 over a twenty year period. The results are fascinating; so, be sure to read this article. Perhaps most striking is that 19 years into the study, 34% of the control group had died compared to 15% of the runners.

The day I first chatted with Liz, she mentioned that study. Coincidentally, at the time I was finishing up my book After Your First 5k, and I had just referred to that study in the book that very day.

Liz and I share a keen interest in the effects of running on aging.

Several weeks later Liz and David spent three days in Tampa, interviewing runners over 50; below is the link to the trailer for the documentary. You will surely recognize some of these faces: Dr. James F. Fries,  Torami Williams, Carol Pressman, Velma Radloff, Joe Burgasser, Frank Helfrich, Bob Meissner, Emery Jewell, myself, Frank Spicer, June Leland, John Pyle and Sally Smith.

http://shotgundigital.com/clients/vassey-emmerichs.html

The running footage is at a Run Tampa group run on the Bayshore and at a Run Tampa Coaching Group workout.

I look forward to one day planning a viewing party for the premiere of the completed documentary. In the meantime, I hope you enjoy this trailer. I've watched it many times, already, and I am struck each time by the staggering potential of this film to educate both young and 'older' about the unmistakable effects of physical activity.

Thanks to all who agreed to be interviewed and to Liz and David. If this brief 5 minute trailer is any indication, the full length film will be incredibly powerful.

Click here to see the study referred to above: "Reduced disability and mortality among aging runners: a 21-year longitudinal study."  http://dx.doi.org/10.1001/archinte.168.15.1638

Running: Tips and Tricks

• Trash bags – If it looks like rain on race day or when you're going out for a long run, carry a plastic trash bag. It makes a handy disposable rain coat. Trash bags will also cut the wind to keep you warm. But be careful if you discard one on the course; they are very slipper when stepped on. 
• Distances for speed work - if you're doing speed work and you don't have a track, get yourself some sidewalk chalk. They have it at most big box stores. Then, mark off tenths of miles, quarter miles, or any other distance. It works great, and you can rinse off the marks when you're done.
• Counting laps - if you're running repeat loops, you don't want to have to focus too much on counting, and even if you do, your mind might wander. Here are a couple of ideas: one, pick up a leaf, pebble or rock every time you go by a certain place. Or, if you know how many loops you plan to do, which is probable, count out that many acorns or pebbles, keep them in your hand, and drop or toss one every time you get back to start. Another idea is to use your sidewalk chalk to record a tally on the sidewalk
• Keys – Attach a carabineer to your keys, and you can hook them around your running bra and tuck them inside. Sorry, guys, this won’t help you. In the event that the keys cause irritation, just slip them into a lightweight sock first.
• Chaffing issues – Once you get into running longer mileage, you’ll want to purchase a product that you be applied to areas that may get irritated by the combination of rubbing and sweat. Apply this product where your running top may run on your upper arms and where your thighs might rub together as well as any other problem area. This will seem relatively unimportant until you experience the sting of perspiration on chaffed skin for miles on end. After that, you’ll never forget it again.
• I.D. – It goes without saying that every runner should always wear/carry identification.
• Plastic bags – Keep a supply of plastic sandwich bags in your car. These come in handy for carrying your phone, etc. They protect against perspiration and rain.
• Band-Aids – helpful in a variety of situations. I once had to stop during a race, remove my shoe, and wrap a damp leaf around a blistered toe. It worked, by the way.
• Socks – make sure you wear socks that don’t have irritating seams; on a long run, these can create painful blisters. Spend the extra money for top quality socks moisture-wicking socks.
• Extra clothes – always carry an extra set of running clothes, including shoes. You never know when you’ll need it. And always carry a change of clothes. When you and your friends suddenly decide to go out to breakfast after a run, you want to be ready. By the way, you’ll get really good at changing in the car.
• Gym bag – So that you’ll have your soap, deodorant, wash cloth, towel, etc., just keep a packed gym bag in the car at all times.
• MP3 players – Avoid clipping your MP3 player to the waistband of your shorts. Many MP3 players have been accidentally flipped into a toilet or port a john this way. If you have your music player clipped to your shorts, get in the habit of clipping it to the neckline of your shirt before entering the restroom.
• Playlists - make multiple running playlists. Then you can dial in the one with your favorite fast tunes for races and one with relaxing music for you LSD (long, slow distance) runs. Doing this really will help you run at the planned pace. 
• Extra socks/mittens  - In a pinch socks work very well as mittens; I wore them for a whole half marathon once.
• Gloves - Always keep a couple pair of $1 gloves on hand for cold runs. You can usually get them at convenience stores. You can get expensive 'running' gloves, but why? Then if you lose one, you'll be broken-hearted. 
• MP3/phone carrier – A sock makes a pretty good case for these items, too.  I sometimes put my Nano in a sock and then stick in my bra. Sorry, guys, that tip won’t help you much. I sometimes carry my car keys that way, too.
• Carry an extra goo or gel – When doing long mileage, make sure you have more nutrition than you’ll need. If you think one goo or one package of electrolyte blocks will be plenty, take two because there is always the possibility of one dropping along the way, and pack them away in two different locations. That way you are less likely to lose both of them on your run. Also, more than once, I've been out on a long run with a friend who forgot her nutrition. However, exercise self-control, don’t eat two if you only need one. Remember, one is just on hand for an emergency situation.
• Date on running shoes – When you buy new shoes, get in the habit of writing the date somewhere on them with a permanent marker; this will help you know when to replace them.
• Alternate shoes – Have two or more pair of shoes and rotate them.
• Lace properly – There are at least five different ways to tie your running shoes to accommodate different foot issues. There is a link on the Resources page of MojoforRunning.com to a page of Runners’ World with explanation of the various lacing methods.
• Never wear new shoes or new clothes – The running shorts that fit perfectly in the dressing room at the store may not be so comfortable for a half marathon. Test out all apparel at the given distance beforehand.
• Underdress for cold weather – You will always warm up. Be prepared by layering with clothing that can be tossed or tied around your middle if you get too hot. That way you can keep them on until you are warmed up, but make sure your base layer is something that will be right for most of the race. If you're worried that you'll get cold again, tie one lightweight long sleeved shirt around your waist. 
• Hydrate the day before race – Don’t wait until the race to think about hydration. Hydrating properly the day before is essential.
• Race course - Drive the race course the day before. The fewer surprises on race day, the better. Familiarizing yourself with the race course will provide a degree of security.
• Destination races - Many people plan destination races. They go to another city to do a race, perhaps somewhere they’ve always wanted to visit. This is a great idea. What better way to see a city than by running through it with a couple of thousand people? That’s the way I saw Washington, D.C. for the first time. However, if you do a destination race, resist the temptation to sightsee the day before the race. It may be tempting, but you will be sorry if it ruins your race. Save that for the day after.
• Aid stations - Find out where aid stations will be and what they’re serving. Plan your hydration. Be sure the aid stations will be serving an electrolyte beverage that you can stomach. If they aren’t you may have to carry your beverage. It is key to make these arrangements ahead of time.
• Smile when you see photographers – Seriously, no matter how tired you are, always try to look strong for the photos. You’ll be happier when you see your photos, and you’ll want to have the opportunity to buy a commemorative photo.
• When nature calls - Most races have port-a-johns near the starting area, and if the race is longer than a 5k, they may have some along the way. You may want to find out the location of these the day before the race. But, if you have to go and there are no port-a-johns, you won’t be the first one to head for the bushes or the nearest clump of trees; this isn’t too big of a problem on a wilderness trail run or race. I suggest carrying toilet paper if this is likely. But if the race is through neighborhoods, you may be in trouble. I have actually seen a man on his knees, with his hands up as if in prayer, begging homeowners – who were sitting on their front steps to watch the race – to please, please let him use their bathroom. They said no.
• Nipples – That got your attention. Male racers may need to purchase nipple protectors for runs of long duration, say half marathons and longer. It is not uncommon to see a male runner with streaks of blood running down the front of his shirt from the shirt chaffing his nipples raw during a long run. Nipple protectors are sold at most running specialty stores and race expos.
• Safety pins – Always keep several spare pins in the car. They’ll come in handy when you return to your car after picking up your race number, and you realize you dropped your pins on your way back to the car.
• Arrive early – One of the smartest things you can do to ensure a good race is to arrive early. You never want to have to rush to register, get back to your car for your last minute prep, and rush to the starting line.  For one thing, it never fails that you will always need to go to a restroom during the last half hour before a race. You do not want to be standing in line at the restroom when you should be lining up.
• Race expos - Take advantage of race expos. These are great opportunities to shop because many companies send their most experienced sales people. It’s often possible to get great bargains, too. The expo is an opportunity to see what’s available to enhance your running experience, and there are often very well-known speakers.
• Take it easy at race expos, though. If you are doing a half marathon, no matter how impressive the race expo, don’t stay long. You will need your legs to be fresh for the race the next day.

Running in School: Fitness Should Be #1 School Subject

Every school, every single school, should have a walking and running program. Many of my friends' children have become runners, and even the ones who are not are inspired - if not required - by their parents to be active and eat a healthy diet. But how do we, as a society, inspire all parents to shoulder their responsibility to do everything within their power to raise healthy kids?

Seriously. Isn't that the most basic responsibility of every parent? And no one is in a better position to have the impact a parent can have. Parents control what food is in the house and what restaurants the family visits. Unfortunately, too many depend on fast food restaurants to provide most of the family's nutrition and allow hours of TV in lieu of physical activity, while modeling a completely sedentary lifestyle, themselves. 

This must change, but changing something as basic as the behaviors of millions of parents is a task that will take generations. We don't have that much time. Many of today's children will die early deaths if they do not change their ways.

With a large percentage of parents failing to teach and model a healthy lifestyle, the responsibility falls entirely to the schools.

I used to be a teacher, an English teacher. We had six periods in the day, and I always thought - and I'm not kidding - that there should be two classes of English because Engish includes writing, reading, grammar, vocabulary, SAT Prep and much more.

Anyway, when I pull back and look at the much bigger picture, I realize my myopic view. The fact is the single most critical subject just might be P.E. Our children have become ridiculously sedentary, and the result has been a host of health issues, the most serious of which is probably obesity.

I can't speak for the rest of the country, but would you believe that in Florida a high school student can get credit for taking Personal Sports online? And due to the emphasis on standardized test performance, P.E. class time and, even, teacher-supervised recess is getting squeezed out of the picture at a time when school cafeterias serve mostly pizza, fries, and chicken wings.

I don't have the solution, but I write this in the hope of stimulating conversation. If children, during the formative years are not fit and do not learn how to achieve and maintain fitness, the other subjects become much less relevant, don't they?

A required walking and running program would have the potential to drastically alter this picture. Of course there are many and varied options for appropriate levels of activities that foster cardio health, coordination, strong muscles and bones and calorie burning. I suggest walking and running because they are so universally affordable. Any school can afford these programs if they will find the time in the schedule, and any student and that student's parents can afford to begin a walking or running program outside of school hours.

Running for kids should be a hot topic in the running community. This needs to start in the earliest years when children will internalize a lifetime love of fitness if it is presented in the right vein, and by that I mean in a fun, low intensity, non-competitive atmosphere.

We need to figure out how to make this happen. We need to do everything we can to get kids on the run.

Dear Body, Please, Please Heal My Heel

I’ve said it many times, I’m one lucky girl because in 34 years of running I have had only three running injuries, BUT right now I have a heel that is so thoroughly inflamed with plantar fasciitis that I feel like I’d just like to have it removed.

I’ve tried icing, rolling a ball under my arch, changing my gait, anti-inflammatories, stretching, strengthening the appropriate muscles, a night splint, a Strassberg sock, many different types of shoes, just as many different types of inserts, custom modified inserts, chiropractic, deep tissue massage, Rolfing, rolling a frozen water bottle under my arch, taping, shock wave therapy, and most recently, taking ten days off from  running.  That last was the hardest.  It’s been years since I’ve done that, and I don’t like it one bit. Even worse? It didn’t help one bit.

Not running makes me feel like a slug. I don’t like this feeling.  Not being able to press the gas pedal in the car without stabbing pains in my heel? Well, that just makes me crazy.

My body is my temple, and it has served me amazingly well. It’s tolerated falling down a flight of stairs, bouncing down the last few on my left hip, whip lash from falling skiing, frozen shoulder syndrome after falling while dashing across a street, a torn rotator cuff from falling on a trail run, falling off one of those chairs made from a bosu ball as it slid out from under me causing me to crash to the floor on my right hip, being hit by a car while running, numerous falls on my mountain bike and a few on my road bike while learning to ride with clipless pedals, falling while running with my dog when he caught sight of another dog and decided to dash through my legs to get to the other dog and more. (Yeah, I know; that was one world class run-on sentence, but as my husband often reminds me, I’m not an English teacher anymore. Once in a while I can play it loose and crazy with sentence construction when it suits my purpose.)

All of that left me with no broken bones, no stitches, and no surgeries; so, I can’t complain – or I shouldn’t. I guess I’ve been spoiled by a spectacularly durable body that has given much and asked for little in return.

It’s time for a new plan of action: I’m going to begin intense triathlon training. I needed to ramp this up, anyway, before my two triathlons in July. So, for the next few weeks I’ll do minimal running but lots of biking and swimming, plus strength training and elliptical. At least I think I can do elliptical without trouble. So,  I’ll focus on triathlon training.

It is still possible that the shock wave therapy may provide the healing I need. The theory is that it further inflames the tissues to cause them to repair themselves. It’s not supposed to bring about a quick fix. They reserve it for patients with chronic plantar fasciitis, and it is expected that it will take many weeks to completely work; therefore, that still may provide the desired result. I continue to be hopeful , and I implore my body to cooperate.

Dear Body. Dear, dear Body, if you’ll just get well one more time, I promise to treat you better than ever. I’ll give you more rest, stretch more, and eat better. Just ask. Your wish is my command. Just please, please heal my heel.