The end of one year......

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.

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!

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.

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....