It's New Year's Eve, and time to reflect on this year just past.
For me, it was a pretty good year for running. I managed two marathons, setting a PR in the first one, and really enjoying the second. I had set a goal of running 1800 miles this year (far exceeding any previous year) and finished 3 miles this morning to close out at 1881 miles (not a round number, but a palindrome, which is more fun).
That's just a number, though. Some people will think of that as a fairly low total, while others might think they would need years of running to run that much. Much more important than the numbers are the facts that 1) I enjoyed my running throughout the year, 2) I managed to continue my running through a transition back into the US from five years overseas, and 3) I'm ready to start 2011 and make it another great year.
On the downside, I didn't manage to keep my weight contained for the year, and gained a little more than 5 pounds. It could have been worse, but could have been better, too. My diet program works really well when I am consistent, but I don't seem to succeed when throwing my plan out the window like I did this year. Again, though, I'm looking forward to the start of a new year, and a chance to lose those 5 pounds and more. I'm starting by eliminating cookies from my diet for a few months - they are a frequent source of trouble for me.
As you look back on your year, and forward to 2011, look for the elements of the year that worked well for you, boosted your motivation and got you excited about exercise and fitness. Capitalize on those, and find ways to bring more of them into your routine. It'll help to keep you active and enthused, and keep you moving in the right direction.
Friday, December 31, 2010
Monday, December 27, 2010
Means to an End
One of the things I love about running is the general level of cardiovascular fitness it provides. This Christmas Eve, my sons and I went hiking up a local hill l (my wife REALLY needed to get them out of the house). I remember hiking this same trail with my wife many years ago, when I was just getting started on a real exercise routine, and was about 40 pounds heavier than I am today. Back then, I struggled through much of the hike, taking frequent breaks to catch my breath and get my pulse to slow down. I was constantly waiting to reach the top, so that the torturous climb would end.
This time was much different. Yes, we were going at a slower speed (my 8-year old is not as fast as my wife), but this time, the hike was no problem. I was ready to power up the hill, and looked forward to the steep sections and the areas where we had to climb the rocks. I was full of energy, felt strong, and ready to take on anything. And this was all after a 7-mile tempo run earlier in the day!
It wasn't a unique feeling, either. I realized that life after our return to the US is a lot different than before we left. I'm remarkably more fit, more energetic, and just feel healthier than I have before. I'm not younger than I was, but I have been doing distance running for years now. Combined with a good diet, my weight is down and my fitness levels are up, and as I head for a milestone birthday, I'm feeling at my best.
If there was one incentive I could hang in front of someone to get them to start exercising - this would be it. The goal it not always about the running, swimming, walking, or cycling in itself. We won't all run races (or want to). Those who do participate in races won't often win (I don't). But the general feeling of wellness and vitality that comes from exercise and a good diet is the greatest feeling of all.
A new year is coming - take the opportunity to get out and get started!
Sunday, December 19, 2010
Russell's Rules of Running (Part 1)
Over the years, I've developed a series of rules that I like to follow when running, and I'll share these with you over time. To understand some of these, you need to also understand that I am a slow, poor runner most of the time, and the idea of extra efforts is not something that I embrace.
#1: When running outside, look for roads that have words like 'hill', 'scenic', 'vista', or 'view'. Avoid these roads at all costs; you might think a scenic view would be a great motivator, but the climb will be enough to break you. I will run 5 miles out of my way if that's what it takes.
#2: Dogs are great for running, and I agree. Nothing gets me running better than being chased by an angry dog. (Many runners swear by their dogs, I typically swear at them,)
#3: If you see roads containing words like 'valley', 'ravine', 'gulch', or 'ditch', refer to rule #1. These roads feel great, but typically only for the first half. Remember, what goes down, has to come back up.
#4: Wear reflective gear when running in low light. Most people say this for safety, and it's not a bad idea. More importantly though, drivers will pay attention to the reflections, and not notice how terrible I look in spandex tights.
#5: Always run against traffic, and pay really close attention to cars as they approach. You never know when the next car might have a driver as bad as you are.
I hope your running is going well, and that your hill detours are short. Enjoy the winter running, and be safe. Run strong, and be good.
#1: When running outside, look for roads that have words like 'hill', 'scenic', 'vista', or 'view'. Avoid these roads at all costs; you might think a scenic view would be a great motivator, but the climb will be enough to break you. I will run 5 miles out of my way if that's what it takes.
#2: Dogs are great for running, and I agree. Nothing gets me running better than being chased by an angry dog. (Many runners swear by their dogs, I typically swear at them,)
#3: If you see roads containing words like 'valley', 'ravine', 'gulch', or 'ditch', refer to rule #1. These roads feel great, but typically only for the first half. Remember, what goes down, has to come back up.
#4: Wear reflective gear when running in low light. Most people say this for safety, and it's not a bad idea. More importantly though, drivers will pay attention to the reflections, and not notice how terrible I look in spandex tights.
#5: Always run against traffic, and pay really close attention to cars as they approach. You never know when the next car might have a driver as bad as you are.
I hope your running is going well, and that your hill detours are short. Enjoy the winter running, and be safe. Run strong, and be good.
Sunday, December 5, 2010
Cold Weather Running
It's not easy to run in the winter in the northeast U.S, a fact I have managed to forget over the last five years. You see, I've spent the last several years living in Madrid, Spain, and Shanghai, China, both more moderate climates than that of Dutchess County, New York. In both of those cities, the coldest early morning in deep January or February might have been 25 degrees Fahrenheit (-4 degrees Centigrade). It's only December 5th, and the mercury is already dipping that low and headed lower. I'm unprepared, in so many ways.
For one thing, I need better clothes. I went out for a 10-mile run this morning, starting pre-sunrise. The temp was 23 degrees, so I figured I would put on my long-sleeve turtleneck technical shirt, a higher-visibility short-sleeve on top of that, my 'warmer' track pants, earband and gloves. No problem, right? Wrong. The wind was doing it's best to cut through all of that, and I had left my face uncovered. By the time I was done, I was glowing red with cold, and my hands were so stiff, it took three tries and both hands to turn my key in the ignition.
The other big issue that I have to deal with will be road conditions. I haven't seen a real snowfall in years, either, so the idea that the roads I run will be even narrower and more treacherous is a bit frightening. The drivers here are pretty courteous, and there's not a lot of traffic, so most keep their distance from runners, but I can see that getting harder as the shoulders I run on disappear, and more ice covers the roads.
Finally, darkness. Sunrise is about 6:30 right now, and sunset is 4:30, so it's a given that I'm going to have to do a good bit of running in the dark. Rural NY is not well-lit by street lights, so either I run the same 2-miles of road in my town over and over, run by moonlight, or I have to get some visibility aids. I've tried a few headlamps, but they fall off my forehead a lot, so I must be doing something wrong.
But, I guess these are the "joys" of my sport. I could avoid all of this by simply sticking to the treadmill for the winter. Hmm...inside = warmth, light, no traffic, and my choice of movies that I can watch on my TV, but not a lot of change of scenery, or that variety of terrain that I actually like. I think I'll save that for the days I really need it, when the ice is thick, the temps below zero, or for when there's a good Kevin Costner movie.
If you're out on the roads this winter; be safe. Stay visible, watch the cars (and the road ice) carefully, and make sure you stay warm. If you're the driver, and you see a runner in your lane, give them some room or slow down to pass them. Honking scares the snot out of us, but a wave or a thumbs-up provides some oft-needed encouragement, so by all means, give one. Of course, an offer of some hot chocolate would help too....
For one thing, I need better clothes. I went out for a 10-mile run this morning, starting pre-sunrise. The temp was 23 degrees, so I figured I would put on my long-sleeve turtleneck technical shirt, a higher-visibility short-sleeve on top of that, my 'warmer' track pants, earband and gloves. No problem, right? Wrong. The wind was doing it's best to cut through all of that, and I had left my face uncovered. By the time I was done, I was glowing red with cold, and my hands were so stiff, it took three tries and both hands to turn my key in the ignition.
The other big issue that I have to deal with will be road conditions. I haven't seen a real snowfall in years, either, so the idea that the roads I run will be even narrower and more treacherous is a bit frightening. The drivers here are pretty courteous, and there's not a lot of traffic, so most keep their distance from runners, but I can see that getting harder as the shoulders I run on disappear, and more ice covers the roads.
Finally, darkness. Sunrise is about 6:30 right now, and sunset is 4:30, so it's a given that I'm going to have to do a good bit of running in the dark. Rural NY is not well-lit by street lights, so either I run the same 2-miles of road in my town over and over, run by moonlight, or I have to get some visibility aids. I've tried a few headlamps, but they fall off my forehead a lot, so I must be doing something wrong.
But, I guess these are the "joys" of my sport. I could avoid all of this by simply sticking to the treadmill for the winter. Hmm...inside = warmth, light, no traffic, and my choice of movies that I can watch on my TV, but not a lot of change of scenery, or that variety of terrain that I actually like. I think I'll save that for the days I really need it, when the ice is thick, the temps below zero, or for when there's a good Kevin Costner movie.
If you're out on the roads this winter; be safe. Stay visible, watch the cars (and the road ice) carefully, and make sure you stay warm. If you're the driver, and you see a runner in your lane, give them some room or slow down to pass them. Honking scares the snot out of us, but a wave or a thumbs-up provides some oft-needed encouragement, so by all means, give one. Of course, an offer of some hot chocolate would help too....
Tuesday, November 23, 2010
Philadelphia Marathon - A great November day
I am .... a five-time marathoner
This past weekend, I ran my fifth marathon, this time in Philadelphia, PA, on a beautiful (if chilly) Sunday morning. I can't say enough about the course and the organization of the race - both were terrific, and I would recommend this race to anyone who was considering a local marathon.
The course began with a few miles through downtown Philly, along the Delaware River, and across Chestnut Street, essentially part of a nice shopping district. After about 5 miles, we went through University Hill, home of Drexel University and UPenn. After that, the course moved out of the city and into some nicer (to me) country runnning, to round out the first half. After a run down the Schuylkill River (pronounced like "Scu-kill"), we touched on the city to drop off the half-marathoners, and start the second half. It's always interesting to hear the change in the tenor of a race when you drop off half the field - those who finished at the half were more talkative and excited; those of us who continued were much quieter, especially after the start of mile 14.
The second half was great - an out and back along the river again, with a turnaround in Manyunk, a town about 6.5 miles north of the Philadelphia Art Museum. Roads were closed, but crowds were strong in lots of places, and everyone on the sidelines was enthusiastic. At this point, the course was largely flat, with an occasional rise, but nothing too significant, and not really noticeable unless you were looking for it.
My run went well - I had the right nutrition, with a Clif bar before the race, and 4 doses of 3 Clif Shot Blocks, and two PowerGels during. I hydrated with water for most of the run, with 2-3 gatorades added during the last several miles, mainly to keep my stomach from getting tied up.
In addition to that, my race strategy was the right one for the day. I was planning to use a run/walk pattern, holding 10 minutes run / 1 minute walk for the first half, then drop to 7/1 through 20, and 5/1 for the finish. That didn't work out as planned - the first three miles were really far slower than I expected due to the crowded field, so I didn't take my first break until mile 4, and then only for 30 seconds. By this time, I had decided not to push for my goal time, but rather to enjoy this race a bit more, which was a good choice for the day. Through the rest of the race, I tried to walk for about 30 seconds every mile. At the half, I was feeling very strong and ahead of my modified target pace, so I held to this rhythm. By about mile 21, I dropped back and walked a little more often, but never felt like I was running out - I didn't have to walk, but tended to choose to.
As always, the last six miles are the toughest, but I felt good right through the finish. This was my first time with a strategic run/walk plan, and I have to agree that it kept my legs fresher than straight running would have. I managed to finish in 4:17:10, which for me is pretty good - my second best marathon, and only 5 minutes off my PR from March of this year. Could I have done better? Maybe, but I really enjoyed the run rather than pushing really hard, and I need to start pushing the pure enjoyment of running and racing more. Maybe a PR in the spring.
Some highlights:
Best supporter sign: "Chuck Norris never ran a marathon"
Best Runner t-Shirt slogan: "This was such a good idea 16 weeks ago"
Best Pre-race nicety: PLENTY of porta-potties at the start - lines were only 2 runners deep
Good idea: Wave start based on projected finishing time to help limit the pack size
Bad idea: Spectators coming off the sidewalks at mile 5 and narrowing the race course (maybe some barriers next year).
Overall, a great time at a really good regional marathon. I would recommend this one to anyone, and I may be back next year to trim down that PR.
(P.S.: I did manage to run this race "with" my wife, in that we both ran the same course, only I was a few miles behind her for the entire length. To hear her story (a very different one from mine), you'll have to get her to start a blog).
This past weekend, I ran my fifth marathon, this time in Philadelphia, PA, on a beautiful (if chilly) Sunday morning. I can't say enough about the course and the organization of the race - both were terrific, and I would recommend this race to anyone who was considering a local marathon.
The course began with a few miles through downtown Philly, along the Delaware River, and across Chestnut Street, essentially part of a nice shopping district. After about 5 miles, we went through University Hill, home of Drexel University and UPenn. After that, the course moved out of the city and into some nicer (to me) country runnning, to round out the first half. After a run down the Schuylkill River (pronounced like "Scu-kill"), we touched on the city to drop off the half-marathoners, and start the second half. It's always interesting to hear the change in the tenor of a race when you drop off half the field - those who finished at the half were more talkative and excited; those of us who continued were much quieter, especially after the start of mile 14.
The second half was great - an out and back along the river again, with a turnaround in Manyunk, a town about 6.5 miles north of the Philadelphia Art Museum. Roads were closed, but crowds were strong in lots of places, and everyone on the sidelines was enthusiastic. At this point, the course was largely flat, with an occasional rise, but nothing too significant, and not really noticeable unless you were looking for it.
My run went well - I had the right nutrition, with a Clif bar before the race, and 4 doses of 3 Clif Shot Blocks, and two PowerGels during. I hydrated with water for most of the run, with 2-3 gatorades added during the last several miles, mainly to keep my stomach from getting tied up.
In addition to that, my race strategy was the right one for the day. I was planning to use a run/walk pattern, holding 10 minutes run / 1 minute walk for the first half, then drop to 7/1 through 20, and 5/1 for the finish. That didn't work out as planned - the first three miles were really far slower than I expected due to the crowded field, so I didn't take my first break until mile 4, and then only for 30 seconds. By this time, I had decided not to push for my goal time, but rather to enjoy this race a bit more, which was a good choice for the day. Through the rest of the race, I tried to walk for about 30 seconds every mile. At the half, I was feeling very strong and ahead of my modified target pace, so I held to this rhythm. By about mile 21, I dropped back and walked a little more often, but never felt like I was running out - I didn't have to walk, but tended to choose to.
As always, the last six miles are the toughest, but I felt good right through the finish. This was my first time with a strategic run/walk plan, and I have to agree that it kept my legs fresher than straight running would have. I managed to finish in 4:17:10, which for me is pretty good - my second best marathon, and only 5 minutes off my PR from March of this year. Could I have done better? Maybe, but I really enjoyed the run rather than pushing really hard, and I need to start pushing the pure enjoyment of running and racing more. Maybe a PR in the spring.
Some highlights:
Best supporter sign: "Chuck Norris never ran a marathon"
Best Runner t-Shirt slogan: "This was such a good idea 16 weeks ago"
Best Pre-race nicety: PLENTY of porta-potties at the start - lines were only 2 runners deep
Good idea: Wave start based on projected finishing time to help limit the pack size
Bad idea: Spectators coming off the sidewalks at mile 5 and narrowing the race course (maybe some barriers next year).
Overall, a great time at a really good regional marathon. I would recommend this one to anyone, and I may be back next year to trim down that PR.
(P.S.: I did manage to run this race "with" my wife, in that we both ran the same course, only I was a few miles behind her for the entire length. To hear her story (a very different one from mine), you'll have to get her to start a blog).
Thursday, November 18, 2010
A new journey begins
Well, I've finally done it - I've started a blog. After years (years!) of reading other blogs and listening to podcasts about running, politics, economics and life, I've decided to add my voice to the choir.
In this blog, I'll talk about sports (doing, not watching), governing, kids, camping, business, and social issues. At times, the topics will be heavy - there's a lot of serious stuff in the world that we need to think about; at others, simple stream of consciousness or lighter fare. Rarely will you find me talking about the entertainment industry, though, unless I've seen something that really ticked me off.
Starting off with a running theme; today is Thursday, November 18th, and in three days, I'll run my 5th marathon, this time in Philadelphia. It won't be a record time for me (at least I don't think so), but I really hope to enjoy it. It's only my second marathon in the US, and I'll be grateful when the crowds are cheering in English. Check back here on Monday for a race recap, and come back often for my latest thoughts, rants, and maybe a laugh or two.
Thanks for visiting!
In this blog, I'll talk about sports (doing, not watching), governing, kids, camping, business, and social issues. At times, the topics will be heavy - there's a lot of serious stuff in the world that we need to think about; at others, simple stream of consciousness or lighter fare. Rarely will you find me talking about the entertainment industry, though, unless I've seen something that really ticked me off.
Starting off with a running theme; today is Thursday, November 18th, and in three days, I'll run my 5th marathon, this time in Philadelphia. It won't be a record time for me (at least I don't think so), but I really hope to enjoy it. It's only my second marathon in the US, and I'll be grateful when the crowds are cheering in English. Check back here on Monday for a race recap, and come back often for my latest thoughts, rants, and maybe a laugh or two.
Thanks for visiting!
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