Musing On Research

How do daily newspaper columnists do it?  Finding something to say is always so difficult.  Those of you who know me are now laughing out loud.  “But she never shuts up” I hear some of you saying.  It’s different with the written word.  Somehow, just spilling nonsense seems more permanent, more likely to follow me, with the internet someone may discover this nonsense years after I’m gone.  Yikes!

With that lovely thought, today I will muse on some of the recent research about running and exercise in general.   Bottom line, it all points to one thing, do it!  But in between the lines, there are some interesting things coming to light.  Probably the most amazing study is the one, that came to light last summer, that showed that those who ran 1 to 20 miles a week at a jogging pace reducing their risk of dying more than those who didn’t run AND more than those who ran faster than 7 miles per hour.   http://well.blogs.nytimes.com/2012/06/06/moderation-as-the-sweet-spot-for-exercise/  This was reinforced in another study, which showed that fewer workouts per week might be more beneficial than more workouts http://well.blogs.nytimes.com/2013/02/13/why-four-workouts-a-week-may-be-better-than-six/  My take away from all of this is that there is a point of diminishing returns, beating ourselves up, in an attempt to get better at our sport, leads to nothing more than burnout and no additional gains.  I have a friend who insists on working out daily, with his heartbeat pushed to the max, for an hour or more.  In my opinion, he is always tired and cranky but I don’t see any real gains.  With that said, being able run more miles at a faster pace is important if my goal is to do a half marathon or marathon.  But, I need to understand that I’m doing it more for my head and that I’m likely not doing my body any great favors. 

The other research that I’m following is all the research on barefoot and minimalist running.  The most recent research shows that barefoot running causes injuries too.  Perhaps, however, just different injuries.  http://www.ncbi.nlm.nih.gov/pubmed/23439417  This one almost made me laugh.  We needed research to prove that!?  How many of us know people who jumped from regular shoes to foot gloves and ended up sidelined?  I have a very lightweight, but not minimalist shoe, the Mizuno Precision 13 that I love to wear but notice on longer road runs my feet get sore.  They feel almost as if they are bruised.  I have a very high arch and just the thought of running barefoot or in foot gloves makes my feet ache.  The research that I haven’t seen is how different foot shapes and arches respond to all these different shoes.  I suspect it makes a big difference. 

What does it all come down to?  Do what feels right for you.  Listen to your body.  If I had listened to my body last year, rather than trying to push through a set training plan, I would not have been injured.  This year, as my training gets more serious for my first half marathon(s), I’m going to listen carefully.  At the first sign of pain (or even just niggles), I will listen.  Much better to take a day off now than having to take a few months off later. 

The weather is turning warmer, the snow is melting and I’ve got miles to run before the weekend is over.  Running with the Bolingbrook Fun Run Club tomorrow morning at the Morton Arboretum in Lisle.  Where are you running this fine weekend?

5 Things I Love About Running

I've been away from the Blog for awhile, but not from running. So the first thing I love about running is that it is distracting. So easy to forget about the rougher side of life when moving smoothly, breathing deeply and listening to great tunes. Which leads to the second thing that I love about running, listening to music. There are so few times during the rest of the day when I can crank out tunes that I love. The third thing is the camaraderie of other runners. Where else will an elite athlete give an "atta girl" to an old slow runner. Such lovely people. Fourth, what a great way to see a new city when on a business trip. Put on those fancy running shoes and see things you never would without the run. And finally, the best thing about running is that I can do it and that I love doing it!

Finishing 2012 Strong

2012 was a year of ups and downs in my running life.  I started the year with hopes of running the Chicago marathon and ended the year just being glad to run without pain.  As March 2012 started, I was just completing my first 12 mile run and thought I was well on my way to the marathon.  Then life got in the way.  I went to Alabama to visit my elderly Aunt Marie and took a few extra days off from running.  When I started up again, I didn’t take account of the time I was off and went out the shoot with “too far” and ended up with a stress fracture.  I didn’t give the injury enough time to heal and tried again coming to a dead stop on Easter weekend.  My poor husband watched me hobble to the house shaking his head thinking “she’s done it again.”  I was completely sidelined from running until late summer.  

Not willing to risk yet another injury (in 2011 I had knee problems) I decided to engage a running coach.  The best running decision I’ve made.  Caroline has been putting together a training schedule for me that has taken it slow and steady and I have consistently followed her plan.  She’s kept me at a slow pace (11:30 to 11:50) and has very slowly been increasing my running intervals and decreasing my walking time.  As the New Year approaches, I’m just about to do my first 30 minute straight runs without any walk break.  Given my previous injuries, my age and the fact that I take a beta blocker (which affects my ability to increase my heart rate), I never thought I would run 30 minutes straight. 

I considered letting Caroline go and trying it on my own.  It is a great luxury to be able to spend the money, it’s not like I’ll ever be a competitive athlete.  Caroline, however, offered me a lower priced, less frills option and I’ve decided to stick with her.  If it ain’t broke, don’t fix it, right?  We’ve discussed my 2013 goals and she’s confident (so am I) that I will meet them. 

What else was on the upswing in 2012?  My shoes!  My injuries all occurred while running in a pair of Asics.  I’m sure they are fine shoes, but they just were not right for me.  I have a very high arch.  I think my orthopedist’s comment was “my god, how do you walk on those things?”  I did a bunch of research and am now swapping runs between a pair of Mizuno Precision 13’s and a pair of Brooks Ghost 5’s.  Besides a committed focus on my running form, I believe the shoes have made a HUGE difference. 

And lastly, my husband gift to me of a Nike+ GPS watch also has helped me close the year on an upswing.  My friend, Sherry, tried to convince me that a gadget was a good motivator.  Of course, I argued with her and truly believed, at the time, that none of that was necessary and going minimalist (with regards to gadgets) was the way to go.  I was wrong.  I love tracking my progress on www.nike.com and seeing my post run routes come alive with pace and elevation.  I’ve had it three months now and seriously love it.

Life is good when running is good. 



Blow Up Monstrosities

The Midwest is desperately in need of moisture but all of this dryness has allowed me to keep running outside.  I have discovered that I really like running in the cold.  Not only is it just easier to run in the cold, but at least time of year, it is such a pleasure on a night run to see everyone's home lit up with Christmas lights.  I must compliment all my neighbors on tasteful holiday displays.  Only a couple houses with blow up monstrosities.  When did they become popular in the first place?  Kind of like having a car dealer "King Kong" in front of one's house.  Although, that might be more fun that a blow up Snoopy on his doghouse.

Back to running in the cold.  It is so easy to dress for temperatures in the 20's when it is dry.  I'm finding that tights, a long sleeve tech tee, a very thin fleece jacket and a baseball cap is all I need.  I wore a fleece cap today and found it to be way too hot.  I also started with fleece gloves but had them off after the first mile.   Only covered 3.5 miles today and did a bunch of 3 min run/1 min walk intervals.  I just didn't feel like running 15 minutes straight (as called for in my training plan) with a one minute walk repeated a couple times.  I'm finding running longer than about 10 mins straight is just boring.  The walk breaks are, for me, just a change in what I'm doing.  I will continue to train for longer running periods (I'm supposed to hit a 30 min run within the next 2 weeks) but I enjoy those days when I just run/walk as I please.  I know for the serious runners that these are just junk days but I'm not serious.

Rocket Elf Enjoying His Holiday Wear

In honor of not being serious, when I got back today my husband made fabulous buttermilk pancakes.  No better way to finish a run :-)  Don't think I would want them on a 70 degree day but on a cold day absolutely.

Hope you all have a Merry Christmas.  Here's one of my reluctant elves to wish you Happy Holidays.

So Many Possibilities

How do you decide which races to run? Living in a big city area, I have so many choices and not enough time, talent or money to enter all of them. As a result, I find that I sometimes I enter races that I don't run and sometimes wish I was in a race that I didn't enter. Neither of those scenarios makes me happy.

Next week I am signed up for the Naperville Running Company's three mile bad Christmas sweater pub run. I'm going to have to dig through my closet to find an old Christmas sweater. It seems like they're back in vogue. I wish I hadn't trashed most of them!

I'm currently on my way to an overnight in Atlanta and pondering next year's races. Will I be up to a half marathon or two or even a full marathon? I definitely want to accomplish both before this old body of mine says stop but not sure what I should strive for in 2013. A half marathon definitely, a whole marathon...maybe. Which half marathon should I start with? When should do it? These are the questions circling in my head. I don't want to answer them too quickly as the contemplation is half the fun

I am so glad to have spent the week after Thanksgiving in Oregon. It was a nice break from work and the hiking was great. I did not run that week but maintained my fitness with all the hiking. Another question to answer , should we buy property in Oregon? And if so, where and when? Way too many questions, perhaps I will go for a run.

Keeping With The Plan

I’m just about to finish Week 14 of the Running Plan being laid out by my running coach, Caroline Yasuda. This is the first time I’ve run for over 3 months straight without an injury and I feel stronger each day. Caroline’s plan, which was different from the others that I’ve done, has more frequent runs with shorter duration. Sticking with it, I’ve noticed the gradual improvement in my running. The runs no longer feel like incredible slogs. Instead, I feel good through the whole run and just wish my legs were up to a bit more at the end. Although I have pushed it a few times, I’ve been good about stopping realizing that Caroline has set this plan up for a reason. I even stuck with the plan on vacation and enjoyed running in the new environment. I truly enjoyed the track running that I did and wish I had a similar facility near home.

Caroline, at my request, embedded four Fall 5K’s into the plan. It has been wonderful to get out there with people and be part of the running scene. I hope to do even more as time progresses. I’ve signed up for a local pub run on Dec. 18th and hope to meet a few folks there. It should be a blast. Run three miles, end at a pub and wear bad Christmas sweaters. I couldn’t have designed a better run. While we were on vacation, I learned about the Wine Country Half Marathon in Carlton, OR over Labor Day weekend. I’m thinking that might be just the right thing for me. I’ve already been invited to an after run party at Kristen and Patty’s house. What nice folks.

Winter weather is beginning to arrive in Chicagoland. Nothing major yet but temperatures are colder and night starts earlier. This week I did my first truly after dark run. Someone gave me a battery operated blinking running vest. I think I’m visible from about ½ mile away as cars flashed their brights at me to figure out what I was. The bright lights were annoying but I was pretty sure no one was going to hit me. I couldn’t help but think that I look like a moving Christmas tree as I ran by houses decorated more modestly than I was. The temperature was about 35 degrees with a light wind. I wore running tights, a long sleeved tech tee, light windbreaker, the vest, a fleece hat and fleece gloves. I was quickly very warm around my core but noticed that my feet were a little chilly --- got to look for longer winter running socks. My head was pretty sweaty when I got back but that’s the norm for me.
By the way …. I still haven’t given up hopes of doing the Chicago Marathon. I will assess my chances for success as Spring approaches!

Another 5K In The Books and Stupid People

Saturday was a perfect day for a run and Cantigny provided the perfect setting. The Cantigny 5K run/walk supporting the Midwest Homeless Veteran’s Shelter started at 9 AM. Since Cantigny is about 16 miles from home, I had not taken advantage of the pre-run packet pick-up. I got up around 6 and did my normal pre-run routine of coffee, water and a granola bar and left the house about 7 AM. Peter was sound asleep when I left, a couple of the cats had even gone back in to join him. As I drove to Cantigny, the temperature dropped steadily until it plateaued at 37 degrees. An excellent running temperature!

I went into the Visitor’s Center to pick up my running packet and the people manning the packet pickup were perky and friendly. Nice way to start the morning. The Visitor’s Center was toasty warm and had plenty of room and restrooms to accommodate all of us waiting for the start of the run. The race shirts were super nice. Because Cantigny runs the event, there weren’t all the sponsors like there are at most races. So no Goodie bag full of junk but a great long sleeve technical shirt with the race logo on front and back and no sponsors! This year’s color is a dark blue and the shirt is very nice. Way to go Cantigny! I spent a little time waiting in the car as well. I’ve finally figured this out – bring a blanket and a jacket and just snuggle in. About 20 minutes before race start, I got out of the car and slow skipped about half a mile to warm up. I like skipping. It warms me up quickly and I get to pretend I’m a little kid again.

Cantigny is a great spot to hold a run. It was the estate of Robert McCormick, the man who started the Chicago Tribune. It has a huge parking lot, beautiful grounds, a military museum and a nice golf course. The race route was all on black top and traversed the grounds and the golf course. There were no huge hills but nice undulating ground. The race was capped at 900 participants and that is about max for the facility. The cart paths on the golf course are fairly narrow and it is a little difficult to pass slower runners. The race started with a bang. Literally. Instead of a starting gun, they used a canon to start the race. I started off in the back of the running pack ahead of the strollers and walkers. I really don’t mind the walkers but the dual child strollers are a royal pain in the ass. They are just too big for most runs and create trouble even when the runner behind the stroller is considerate and the course wide. I’m not anti-children but I really don’t understand what place they have in a run. If you want to be out on the course, walk with the walkers. The strollers are just too dangerous.

While I’m griping, here’s my gripe about stupid people. I’m a run/walker. I get it. I run about 9 minutes and then walk one minute. Here’s the thing, when I’m going to transition to walking, I take a quick look over my shoulder to make sure there is no one behind me. Then I quickly mover to the right and get off the course (if possible) and then walk as far to the right as possible. The idea being to stay out of the other runners’ way. What is it with some people? Are they stupid or insensitive or what? There was one woman who each time she stopped she just stopped dead where she was and then went wandering down the middle of the course with her headset plugged into her ears. Runners were dodging all over the place to get around her. It wasn’t pretty. I really wonder how that woman drives. Totally clueless.

Final results for me. Middle of the packer! I finished 16th out of 41 in my age group with a pace of 11:38 per mile and 478 out of 900 (but of course that includes the walkers too). I’m just happy to be back out there.