Random Observations

Things I've encountered in the past few days that have gotten my attention:

• I saw a runner in my new neighborhood wearing VFFs. If I spy him again I'm going to have to strike up a conversation with him. Just a cursory head nod so far.
• Monday morning, 7:30 am. I'm sitting on my front door step cooling down from my run. The guy across the street exits his house, walks over to his truck and fires it up. Then goes back inside. For a full five minutes. Up north you warm up the car. Here in the south you cool it down. I've lived here six years and learned something new.
• You know you've swam a long time when an hour after getting out of the pool you tilt your head forward and water drains out your nose.
• People are nowhere near concerned enough about hydration. I swam at the base pool today at noon when the "feels like" temperature was 101*. I was the only person of 6-7 that had a water bottle at the end of my lane.
• The base pool is 33 meters long. Who the heck engineered that? Military Intelligence?
• It's getting light out later. It was still a little dark when I stepped out the door at 5:15 this morning.

Training Begins

It was all the way back on April 24th that I declared I was going to run the Boston Marathon. Bold - perhaps foolish - words for someone who has never run a marathon. Admittedly, I got caught up in the emotion of the race, and even after giving myself a few days to think about it felt it was something I could do.

Not long after that date I signed up for the Chickamauga Battlefield Marathon being held on November 13th. Clicking that button got me excited all over again. I was confident I could shave off the 10 theoretical minutes I’d need to qualify.

I researched some training plans and quickly decided to go with Hal Higdon’s Advanced Marathon II. I’ve used his plans twice before for half marathons and was very happy with the results, so selecting this one was easy. Despite this, I felt there was something missing. Hal recommends some strength training, but doesn’t get very specific. Enter Greg S. and his recommendations, and I think I have a more complete approach.

The last 6-8 weeks have consisted of nothing but maintenance while I await the official start date of my plan. All this time “off,” combined with unrelenting heat and humidity, has done a number on my motivation and confidence level. As if that weren’t enough, I’ve also been battling some discomfort in my left hip, stressing about the pending sale of my home, and moving into a new house the past four days. I’m exhausted, both physically and mentally, and doubts have surfaced.

Am I capable of pulling this off?

Tomorrow marks my first day of training, and just in time. I will follow the plan and give it everything I’ve got, hoping the structure will snap me out of this funk. Tomorrow is a new day.

Stuffitts Shoe Savers

I sweat. A lot. Especially in the hot, humid Alabama summers.  Even if I run at 5:00 am I'm dripping wet after a few miles. Alright, enough of the visual. The fact is though, that in addition to my clothes being soaked, so are my shoes. I used to dry them out in between runs by stuffing them with newspapers. It's a simple solution that works pretty well, but it can be pretty messy and does nothing to help with the odor.

About a year ago I saw an ad for a product called Stuffit Shoe Savers, which I learned were shoe inserts designed to absorb moisture and eliminate odor. I'm usually a skeptic when it comes to things like this. They sounded like a gimmick and were a little pricey to boot. But I was really tiring of the newspaper solution, so, with some trepidation, I ordered a pair and some replacement inserts from their their website.

The Stuffitts ($24.95/pair) arrived a couple of days later. The first thing I noticed was how good they smelled. The inserts are breathable pouches filled with red cedar chips, which is great if you love the outdoors like me. Each insert is squeezed into a nylon sleeve the shape of a foot, which is then "stuffed" into one's shoes. The "feet," which come in various sizes, are attached to one another by a nylon leash about 48" long. This is a feature I like quite a bit, since it makes carrying them (and the shoes) easy and provides a way to hang  them up. I have a habit of dangling mine from the nearest doorknob.

Do they work? The answer is yes, very well. The cedar chips do an excellent job of quickly sucking the moisture out of my shoes and neutralizing the stench. I never timed it myself, but the company's website says they absorb "nearly 100% of wetness and odor-causing bacteria, doing most of the work in under an hour." I have no reason to doubt this claim.

Suggestions for Stuffits? In fact, I would like to see them modify the design a little. The current method has it so the end of the sleeve is permanently stuffed with something to make it look like toes. This means the cedar can't get to the tip of the shoe. Despite this, I haven't noticed the toe of my shoe remaining wet, so perhaps it's just not necessary.

Aside from the product itself, I'd also like to see the company provide more information on their website. I know it's a simple product, but there's not a lot to go on. For instance, you'd never know how often you should change out the cedar inserts unless you can read the fine, blurry print on the product picture. Incidentally, the recommendation is to replace them every six months ($9.95).

Do I recommend Stuffits? Whole heartedly, yes. Minor quibbling aside, the product does what it claims and the cost isn't all that unreasonable after the initial purchase. In fact, I think I'm due for some new inserts!

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Disclaimer: This product review has not been solicited, nor have I been compensated in any way by the manufacturer. This blog's terms of use disclaimer can be viewed here.

Catharsis

Of the many reasons people run, stress relief has to be up at the top of the list. Pose the question and you'll get a lot of responses like these I pulled from a Boston Globe online feature called "Why I Run."

"I run because during that time my mind stops worrying and my body relaxes. I am in complete control during my runs. It is my stress relief and my time to focus on life." -- Sara, 26, Worcester, MA

"Running is my catharsis." -- Martina McPherson, 28, Brookline, MA

"Running has always been there for me, through the ups and downs of life, I've always been able to lace up my sneakers, head outside and pound the pavement and every bad thing just melts away, even if its only for a little while. It brings peace to a chaotic world." -- Jim Getchell, 30, Portland, ME

And here's a snippet of what I submitted to the same Globe feature on April 17th:

"I run because it's cathartic. If I'm having a bad day it centers me and makes me feel better."

Most of us probably turn to running at some point as a means of therapy, and, scientifically speaking, there's good reason for it. The endorphins produced during a run are known to produce a "feeling of well-being" and work as "natural pain relievers."[1]  It's the perfect answer to the long day at work, escape from a demanding family life, and distraction from life's larger events.

The problem with relying on running as a form of therapy is that it alone can't solve all our problems. In fact, doing so can often lead to new, physical ones. Runners are typically intense, competitive individuals that are accustomed to pushing their bodies to the limit. Combine these traits with the desire to "work out" a problem and you have a recipe for fatigue or injury. Simply put, we don't always know when to quit.

As runners we are used to listening to our bodies when it comes to the physical, but we must also apply the same common sense to matters of the mind. If a run isn't leaving us feeling better we need to recognize that and act accordingly. Pushing the pace harder or the distance longer won't always produce the desired affect. We must remain self aware and seek out other stress-relief avenues when running doesn't help. Here are some alternatives to consider.[2]

• Write. It may help to write about things that are bothering you. Write for 10 to 15 minutes a day about stressful events and how they made you feel. Or think about starting a stress journal. This helps you find out what is causing your stress and how much stress you feel. After you know, you can find better ways to cope.
  
  
• Let your feelings out. Talk, laugh, cry, and express anger when you need to. Talking with friends, family, a counselor, or a member of the clergy about your feelings is a healthy way to relieve stress.
  
  
• Do something you enjoy. This can be:
• A hobby, such as gardening.
• A creative activity, such as writing, crafts, or art.
• Playing with and caring for pets.
• Volunteer work.

1. Endorphin. Wikipedia, The Free Encyclopedia. Retrieved June 14, 2010.
2. Stress Management - Ways to Relieve Stress. WebMD. Retrieved June 15, 2010.

Blogroll - Expand Your Horizons

Just about every blogger has a "Blogroll" posted somewhere on their site. I have to confess that I don't normally pay much attention to what's listed on others' sites. I mean really, take a look at mine. I have 13 blogs linked from my site and I have a difficult enough time already keeping up with those. Where the heck am I going to find time to add to that list?

Last night as I was winding down from a long day I was reading Greg's Predawn Runner blog. He's a passionate guy that does a great job of articulating his experiences, so much so that I don't notice how lengthy his posts can sometimes get. After finishing his May 26th entry, Tripped-Out Running - San Diego Style, I happened to glance over and saw his blogroll. His post was so long that I was far enough down the page to see it! :) The title "My Brother, The Thief" caught my attention, so I absent mindedly clicked on it.

I spent the next 5-10 minutes learning about about pastor and runner, Brian Vinson. I won't go into detail, but I enjoyed reading about his "running history" and found it interesting that our running abilities and experiences seem to parallel a bit. In short, it was time well spent.

I got to thinking that if not for Greg's blogroll I may never have learned about Brian. Sometimes it feels like the online running community is very small. We post on Twitter and Daily Mile each day, but we end up interacting with a fairly small subset of people. There's nothing inherently wrong with that -- it's just a fact that our free time and attention spans are finite.

I've been getting some good-natured ribbing about my I Challenge You post from a couple of weeks ago. Well, I'm here to do it again! I pledge to go out of my way once every few weeks and try to find a blog that I haven't read before. To continue to expand my horizons. I challenge you to do the same. :)

Right at the Fork

Whenever I'm in Denver (Centennial) on business I like to go to DeKoevend Park and run the Big Dry Creek Trail. I found the route last year and it has since come to be a comfortable, familiar place to go. It certainly beats running on sidewalks around the hotel, so I make the 10-minute drive, park the rental car and venture off to the left. The trail is a little wider than a sidewalk and meanders about three miles through various neighborhoods. A nice little out-and-back.

But Tuesday when I was running Big Dry Creek it occurred to me that something was missing. The trail felt closed in. Houses lined the trail along each side a good deal, and the trees I'd come to love made it feel confined. I then realized I wasn't able to see much more than an occasional glimpse of the mountains as I ran on it, so I started wondering what else in the area might provide that. Surely there had to be some trails nearby that reflected the open nature of Colorado.

Last night I stopped at the Boulder Running Company store in Littleton to see if I could get some tips. I ended up talking with Michael, who, by the sounds of his accent, was either an Aussie or a Kiwi. Experience has taught me not to ask which. When I told him what I was looking for he got excited and said I needed to check out the High Line Canal Trail in Greenwood Village. "Yeah, mate, just go down Arapahoe, turn right on University and there's a parking lot on the left about 200 meters up the road!"

I smiled and told him that's where I always go, but that I thought it was called Big Dry Creek Trail. He snickered in a way that wasn't condescending, and said "No, no - you need to go right, not left!" He became animated and started telling me about the trail, making me want to go right then and there. It sounded really nice, but would it be that much better than Big Dry Creek?

This morning I left the hotel at 5:00 and drove down to the park. Sure enough, off to the right was a trail I'd never noticed before. It was 55° and clear - perfect weather for a run. I started my Garmin and my new adventure. Was it going to live up to expectations?

The first thing I encountered on High Line was rabbits. Lots of them. I'd seen one or two over on Big Dry Creek, but on this side they were everywhere. A good sign, I thought. I continued down the perfectly maintained trail and quickly came to a clearing that afforded me a beautiful view of the Rockies. The sun was just peaking over the horizon, and the rays shining on the snow caps was a treat.

The trail traveled past back yards (not all nice houses in Colorado back up to a golf course), horse farms and the occasional wide-open field. A couple of miles into the run I saw a coyote cross the trail about 50m in front of me, and not long after that a couple of small mule deer. Everyone was minding their business, including me. Harmony.

After yesterday's hard intervals I'd intended to go only 3-4 easy miles, but High Line kept coaxing me along. Finally, I had to turn around at about the 3.5 mile mark and head back. I was running out of time..

On the back half I stopped in my tracks when I caught the scent of something familiar. How did I miss this on the way out, I wondered? I spun around and noticed some purple lilac on the edge of the trail. One of my fondest childhood memories is that of the huge purple lilac outside our kitchen window on Beech Street. It smelled so good in the spring, and it was a treat to find some this morning. Comfort.

As I got closer to the end I was again treated to some of the open fields and more views of the Rockies. Horses were still bedded down in the field, but this time a thin layer of fog hovered just off the ground. Spectacular.

Up ahead I noticed another man running ahead of me. Slowly I caught up to him.

"Is this great, or what?" I said as I passed by.

"This is really nice," he said without missing a beat.

Jubilee CityFest 8K: Rumble in the Gump

When I read Kym's Jubilee CityFest 8K preview the other day I thought it was an excellent description of the race course. She cleverly got our friend, Hilary, to go along and take some photos of her along the route, and the moment I saw the one to the left it made me think of boxing. The way she was holding up the mile marker number reminded me of how the women walk around the ring holding up the the next round number. Before continuing I should clarify that Kym in no way reminds me of those women. :)

I knew this morning's 8K was going to be a lot like a boxing match. This was the third time I've entered the race, and I've practiced on the course a number of times. Each year you can just about count on it being humid, and this year was no different. At the start of the race it was 71* and the humidity 98%.

Mile 1 (6:37): I toed the line and quick as a wink shot off down Columbus St and turned left onto North Perry. Traffic cones lined the route and pushed runners to the opposite side of the street, which was different than my training runs where I could cut corners for the most direct route. We turned left onto Dexter Ave and began the climb towards the State House. I used to dread this part, but after training on it so long I've grown to like it a little. Even the right hand turn onto Bainbridge, where the hill continues another couple hundred yards, isn't too bad. Round 1: Me.

Mile 2 (6:53): The downhill reprieve on Bainbridge was very short lived. I turned left onto Alabama St and then another quick left onto Union. This part was flat and my legs were just starting to recover from the Dexter hill when I turned right onto Madison. It was here when I could really start to feel the humidity. I powered up the hill toward Cramton Bowl and by the time I crested the top I felt like I'd been punched in the gut. Round 2: Split.

Mile 3 (7:20): The short downhill stretch down Madison past Cramton Bowl was not nearly enough to recover from the Madison hill. I staggered around the ring and let the ropes hold me up before the approach to Hopper. Here I turned left and was greeted with another stupid boxing metaphor. This area where you turn left onto Hopper and then right onto St Charles isn't very long, but it's just steep enough to kick your ass. And that's exactly what it did. By the time I reached the Capitol Heights flats I was fighting the urges to stop and walk. To make matters worse, Paul Bonds, who floats like a butterfly, kept stopping to tie his shoes and then would catch and pass me. It was demoralizing, and he did it FOUR times. Round 3: Course.

Mile 4 (7:17): I was pinned in the corner and getting battered. I felt a little dizzy at times, nauseous at others. This time it was courtesy of Frank Garcia, who passed me right before the left turn onto Panama Street. I did my best to stay with him, but I was really hurting at this point. As he put distance between us I focused just on him and blocked everything else out. It must have worked, because I barely remember running down Yancey. The only thing I do remember is one of the rolling hills looking like Mike Tyson in the distance. Somehow I hung on and never hit the canvas. Round 4: Course.

Mile 5 (6:48): Coming down Yancey I crossed North Capitol Pkwy and could see the downhill stretch awaiting. I felt like Rocky looked in the late rounds against Drago in Rocky IV. I used the hill to my advantage and was able to catch my breath a little. This small victory was offset by Bill McCain passing me as we ran past the Oakwood Cemetery. If a plot were dug and open I might have jumped in it. Since Frank was long gone I now tried to stay with Bill, but he too pulled away. I pushed up the final hill by the police station and gave the last third of a mile everything I had left. It wasn't much, and I was disappointed to see when I got close to the finish that I wouldn't break 35:00. At least I was saved by the bell. Round 5: Me.

I sat on my stool in the corner for a few minutes (figuratively - duh!) and tried to collect myself. I have never hurt like this in a race before. I really felt like I'd been knocked around like a tomato can. Still, I'm pretty happy with my performance. The judges scored it a split decision and there will be a rematch next year.

Incidentally, this was a huge PR. My official time was 35:10, which wasn't even good enough to place in my age group. I did rank 19th overall out of 301 finishers, however. Previous bests at this distance:

2009 Jubilee CityFest 8K: 42:24

2008 Jubilee CityFest 8K: 43:35

2008 Spinners 8K: 41:00

2007 Great Pumpkin 8K: 42:30

My training partner gets tired of hearing this, but the numbers don't lie: I am a far superior runner today because of her motivation and support. Every race since we began training together I have realized significant improvements. Sure, I've put in the work, but without her what do you think my time today would have been based on previous 8Ks? I know the answer. ;)