Stop playing with your balls!

In the midst of our recovery run, my friend and teammate Bridgit turned to men and quipped, "Other sports just play with balls; running takes balls." None but a runner can understand how true this is. Notnonly arenthe workouts literally a pain, but recovery days aren't a walk in the park, either. I woke up today with sore inner thighs, knowing that I would have to run through any discomfort. The chorus of complaints about aching body parts picked up when I got to the locker room: everything from tight hamstrings to tired calves and even cramping biceps. Yes, all of these pains nag a runner day in and day out, especially in the height of training. Muscle soreness stems from muscles adapting to stress. It used to be believed that lactic acid buildup caused soreness, but in reality this has little to do with the actual process that creates soreness. When they are worked beyond their normal load, muscles break and rebuild themselves stronger than before. The process is actually on a very small scale within sarcomeres, or tiny units of muscle, multiplied thousands of times throughout the muscle. This usually takes at least eight hours to occur, thus morning-after soreness is common. I've even read that muscles reach their most tender stage two days after a workout, so it's better to take two hard days and then two easy days to maximize benefits. I haven't tried this, so I'm skeptical, but at some time I'll try being the guinea pig and report on how it goes. Though sore muscles go with running like peanut butter with jelly, there are a couple ways to recuperate. I take ice baths frequently, which seem to help. They also do a lot to prevent injuries. Compression also helps. If you don't have compression sleeves, wearing snug knee highs to bed os an alternative! Pure rest also helps, obviously, but it's often not a viable option when training. Foam rollers feel very good, even painfully good, on tired and tight muscles as well. Muscle recovery is natural, however, so don't fret about a bit of pain. Personally, I love the feeling because it reminds me that I pushed myself. And remember, contrary to popular belief, running takes more balls than any other sport... So don't let a little soreness stop you!

Follow your heart

This day was full of illusion. The watery sunlight that filtered through the school windows lulled me into expecting a warm, easy run. Though in the back of my head I knew we'd go hard, a workout seemed intangible on such a picturesque day. But with shapely white clouds dotting the baby blue sky the true temperature was a real disappointment. As I stepped outside I was dismayed to feel a nipping breeze reminiscent of the late days of October, not the usual misty warmth of April. Already surprised by the weather, I was also subject to a surprising workout. Full of anything from 1200s to 200s, it wasn't just the random combination of distances and speeds that threw me off. No, I was also confused by my own pacing. Usually I can more or less hit a pace just by feel, but today everything seemed either slower, faster, or both. The hardest intervals felt too neutral while the more relaxed intervals pushed the pace too far. I would like to blame the whipping wind that hit with a menace every time I rounded the first curve. I could even blame my teammates for poor pacing since for the most part we ran in packs. However, I don't believe either of these was really the case; I think the combination of conditions and lack of pace practice thus far combined to compromise my ability to just speed. Naturally, this got me thinking about a dependable gauge for effort, no matter the day. Though splits can be helpful they aren't very flexible, and though running by pure feel is, it leaves too much room for interpretation. This is why I personally like using heart rate as a gauge in situations that require a bit of flexibility. You've probably heard of VO2 max, lactate threshold, and other terminology for different heart rate zones, but truly knowing what they mean and how they're used can help you tailor workouts to your specific speed. Here's a website I found detailing the importance of training at each level... http://www.3-fitness.com/tarticles/zones.htm While this is by no means a complete analysis of heart rates, it does provide the basic framework for heart rate based training. As well as helping to dictate training, testing your resting heart rate after waking each morning can alert you to problems in your body. If it's especially high it could signal oncoming sickness or overtraining. My advice is to begin to pay attention to your heart rate in any situation. It's not necessary to micromanage it, but keeping an eye out for irregularities, as well as using it to adapt workouts, can give an unbiased appraisal of your conditions. Runners are generally dependent on numbers. Add heart rate to your repertoire to add another dimension to your training!

Raining on my parade

It's drizzling out. It's the damp kind of weather that seeps into your bones and envelops you in a cocoon of wet, cold air. No matter how many layers you wear the moisture curls through them right down to your skin, so the best bet is to camp out inside with a mug of cocoa and a good book. But there's that pesky little nudge from the inside to get out and run. I woke up this morning and felt like rolling over and closing my eyes again. When I realized I didn't have to get up and run immediately before going to nannying (my spring break job), I was absolutely elated. And with all this relief came a new pang of exhaustion, so I gave in and closed my eyes for another hour. Big mistake, because while I was sleeping the clouds rolled in. A cold drizzle is even more detrimental to my motivation than being tired. I can shake off sleep pretty quickly but I really hate to be cold. And that's exactly what I was in for this morning. I had planned to run with a teammate today; we had a long run scheduled and we love to use our runs to talk and catch up. However, when I lifted my shades to get a temperature gauge I was dismayed to see the skies and wet cement. In my years of running I've learned that this weather translates into wet and cold runs... I wasn't looking forward to it. We drove down to the chain of lakes and got out to run. The wind and water poked at us as we set off and i braced myself for a thoroughly unenjoyable run. As we got in our groove, though, the weather started to slip my mind, my arms relaxed, and I felt my grimace morph into a smile. We chatted about our breaks, school, our families, clothes. I forgot I was outside and running until we rounded the final corner into a wall of wind. Honestly, at that point I just wanted to throw the towel in and retreat into my bed. What would it hurt to stop and walk or even hitchhike back to the car? My thighs were numb and I forgot the bit of enjoyment I'd experienced. But with a teammate running beside me I couldn't very well cop out, so I gritted my teeth and keep moving. When we finally got to the car I piled in, grateful for the refuge from the wind. Looking back on it, though, it really wasn't that bad. And extra ten minutes of minor discomfort in exchange for the satisfaction of finishing a run. Had I not had company I may have settled with an unfinished run. It showed me how much a running buddy can keep me motivated. Though most days I run because I want to, there are the occasional runs that are strictly completed out of necessity. Obedience, raw and unattractive, is necessary in order to truly stick to a training plan. Sometimes you have to do things that you don't want to, so you quit complaining and just do it. Loving the sport is part of it, and a big part, but to complete your training you must learn to give your best on every day, not just the good ones. This is the true meaning of dedication. Too often we forget it, and I'm glad that today I was reminded.

Get the gear

A major component of many sports is equipment. Those who have are set apart from those who have not by their ability to perform. While it isn't the main factor in achieving greatness, it does play a role. Running, however, is accessible to anyone with shoes and willpower. During my run today I contemplated the importance of good shoes when running. Are they truly influential, or do we merely use them because they feel good and look cool? They certainly feel much better than walking around barefoot, but the natural running craze sweeping the nation challenges the necessity of shoes whatsoever. I, personally, don't buy into the hype, but it is an interesting perspective. So, in the middle of my difficult but boring tempo run, I set out to answer for myself they answer to a couple of questions. First, why do I even wear shoes? This may seem like a no-brained; sticks, glass, rocks, even just the discomfort of pavement slapping against my skin prompts me to want some sort of barrier. Interestingly, not everyone feels the same-- I saw a man running completely barefoot around a lake the other day-- but for the sake of sanity, we're going to say that some sort of sole is necessary. The answer I found was that shoes keep my body working in the right way. They cushion landings, support my bones, ligaments, and tendons,and encourage the right form. I think (and this is an unprofessional musing) that wearing shoes lets my feet and legs relax a bit and leave some of the physics to shoe technology. The second conundrum is how will wearing a different shoe affect me? Can a shoe really make me go faster? I've run in a couple different shoes now and have fun ally found my fit. While I don't think a particular shoe will automatically make me faster, I do think each affect how I run and thus affect my overall performance. A cushioning shoe keeps the pounding from wearing me down too far, allowing me to keep training strong. A different amount of support can change my stride and strike zone. These all ultimately affect my speed, albeit in an indirect way. The most direct influence my shoes have, however, is mental. Certain shoes make me feel fast, especially new shoes. I lace up a pair of pristine white beauties and feel the unbroken fabric around my feet and instantly am ready to push the pace. The same goes for racing spikes; the second they're snug around my toes I'm resdy for the gun to go off. I don't think I'm alone when I say that some shoes can just feel fast. Therefore, they usually make me run fast. The ultimate question, one that I still don't have an answer to, is how much of a role shoes play in determining performance. I'll continue to mull this over... During my first race with my new spikes! Yes, all this thought about shoes gave me the itch for new ones. I went out and bought some new Nike distance spikes for this track season. They're really fast-looking, so hopefully they'll make me feel speedy. If you're thinking about buying new shoes, here are a couple of my favorites. - the Asics cumulus, which is now the nimbus, is what vie found to be my personal favorite. Enough cushioning, but not too much to slow me down. This shoe cured my string of injuries, plus it now comes in a cool purple and gray-- it doesn't show dirt! - the Saucony ride treated me well. It felt fast, but I needed a bit more cushioning. If you don't, I would suggest this shoe. - any type of Newtons! They're comfy, promote good striking, and look hot. Happy shopping!

To hill with it

Hills are one of the more contentious training aspects vie come across. Should I run steep hills, long hills, should I run hills at all..? The different coaches I have run for each have a different philosophy. With my first cross country coach we ran hills weekly. Long, steep, thigh burning hills. The problem was that one these intervals it was difficult to maintain speed and power, which is ultimately the goal of hill work. Thus, the second approach. My track coach believes in periodic (once every two weeks or so at the beginning of the season) workouts on very steep hills with about 1 minute intervals. Though those allows for more speed, the question still remains as to whether this type of workout, with around 10 intervals, is enough. Personally, always inclined to take distance over intensity, I'm not convinced. So, finally, we come to my final coach's perspective. This Olympic trials runner believes in very short fifteen second hill sprints after a different workout. When I first experienced this in practice, I was immediately taken by it. Maybe it's because of how I run, but I'd rather do a longer workout with acme speed work to top it off than simply a hard speed day. Weird as I am, I feel like running for pure speed isn't the most worthwhile use of my time. Which is why today I ran my gills post-run. Yes, I admit it, I abridged my spring break workouts. I was supposed to take the second approach today but just couldn't bring myself to. Instead I ran my usual run, 6 miles, not at a slow pace, then proceeded to the hill a couple blocks down. I feel the need to mention that this hill is no gradual incline. It's about 100 meters, at least a 15 degree incline, and moderately public. People looked at me even more awkwardly than usual. All that aside, I am just curious about the responsibility an athlete has to their coach. The relationship between coach and team is complex and based on trust. If an athlete believes their training is ineffective, do they have the right to change it themselves? Do they have the responsibility? Or is it inherent in the law of competitive sports that the trainee listen to the trainer at all costs? I'm inclined to think it's a little of both. The player has to submit unquestioningly to the authority of the coach, but they do need to take control of their own training. They have the right and responsibility to do what they can to improve themselves because they know their blades and strengths and weaknesses more than anyone. And, if their authority is surpassed, what's a coach to do? With that, I'd like to open up the discussion. Where do you stand on coaching philosophy? Also, for anyone interested, I have a new favorite post-run snack: Greek yogurt with fruit of any kind and topped with whole grain cereal. This covers protein and carbs to replenish glycogen stores and repair muscles. It also tastes great!

Running from the outside

I can proudly say I've stayed diligent in my Spring Break workouts! The same cannot be said, however, for the blog. I lament to report that the 7-year-old I'm relying on to send me poctures of our cake hasn't quite come through yet, though I oppose I can't be very disappointed there. Nevetheless, vie continued to bake and run, I just haven't had time to post about it! Thus, I'm trying to make up for lost time. Yesterday's workout was quite the success. I did about three sub-seven minute miles including minute long race pace pickups every fourth minute. I'm always surprised at the amount of endurance I have, but also dismayed at my own lack of speed. I think I'd be much better if we had a 10k race in stead of these shorter 1-2 mile races. Even a 5k helps because settling in is a bit more acceptable. Either way, I worked on my speed after my typical hour run today, pacing out 100 meters (based on strides) down my street. This is yet another reason people judge runners. Whenever we do anything but a steady run in a straight line they get confused; even if it's a simple fartlek run (literally translated to "speed play") they condemn our inconsistent pacing. Now, sprinting 100's down the road is much more unconventional, earning stares and the ill-concealed confusion of onlookers. It takes a runner to know a runner. With that, I'm going to open this subject up for debate. Do outsiders really see our sport as borderline insane? Ive opened a poll to explore this. And what is their reaction when they catch a glimpse of ournworld? I know that I, personally, have grown tired of the conventional, "run, Forrest, run!" cheer. What are your thoughts?

Remorse of the restful

I regret to report that the cake was destroyed before I got a chance to document it!  Not to worry, because with family friends visiting who share an interest in food, we will surely have something tasty whipped up by tonight.  I hope to have some pictures and/or recipes up soon!  Meanwhile, it was another Sunday of rest/.  I feel so unfulfilled on rest days.  Lately I've even had feelings of guilt while running.  This is what I contemplated as I stretched my tight muscles today.  These feelings of guilt and yearning for my regular run were not out of character but nevertheless I was surprised.

It's been rather odd.  On easy runs I feel that I should be pushing myself harder or doing a workout.  However, I know this isn't the case.  Easy runs and recovery days are one of the most crucial parts of training.  Muscles that have been broken need to be repaired, so repeatedly punishing them with no recovery time is detrimental to improvement.  I even recently read an article advocating two rest days between two days of hard running.  

Though we all know the importance of rest (or, at least, we should) my competitive drive often gets the best of me.  I find myself pushing the pace on easy runs just for the feeling of speed and the satisfaction that comes afterwards.  The contentment of having worked muscles is addictive, but it's a dangerous drug.  I read another article about how we workout to race, not race our workouts.  Often on my teams we have issues with this, including, as I've mentioned, my own tendencies.  Especially in hard workouts it is counterproductive to push yourself to race people you know are faster in the hopes of boosting your pride.  Sticking with your own personal pacing is a much better bet; internalizing a pace and effort level can help with even splits, helping the body stay strong throughout the whole race.  Workouts are about time, while racing is about competition.  Too often we act like it's the reverse.  

Therefore I have a challenge.  In this upcoming week, I myself (and anyone reading, if you;d like) will focus on completing each workout for its intended purpose.  I'll report back to see how it's affected the psychology of my runs.  It seems like an opportunity to liberate myself from the stress of hard workouts and the remorse of easy runs.  Because running is a mental sport and training the mind is as important as training the body.  Happy running!