Gaining Altra-tude

A Note of Update (February 14, 2014):

Alas, I was not selected to be an Altra Ambassador. To be fair, those selected are amazing runners and I look forward to following their progress and inspiration. This does not dampen my enthusiasm for the Altra shoes, however. They just released several updated models, and I am looking forward to giving them a run.

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A Helpful Chat

Recently, I contacted Altra Zero Drop Shoes via their website with a question. It had to do with the velcro tab on the heel of my Lone Peak 1.5 trail shoes. It's an anchor tab for trail gaiters. What I was seeking was advice on what brand works best with the Altra shoes, as the ones that I have from Inov-8 have a tension cord that passes under the shoe (which would work fine with a deeply lugged or treaded shoe, but broke under the Lone Peaks). The recommendation that came back through the co-founder of Altra is that the Joe Trailman, Dirty Girl, or Montrail gaiters all fit with the Altra shoes. Very helpful, and I think I will try the Joe Trailmans.

Applying to be an Altra Ambassador

While on the site, I came across the blog section of for Altra shoes, and it turns out that they have an "Altra Ambassador" program. This contributors are quite inspiring in their stories and accomplishments. And, while I am pretty new to this whole running thing by comparison to most of the current ambassadors, the way in which I came to enjoy Altra shoes as a 50-year-old "clydesdale" (a runner of 200+ pounds, though I hope to come under that mark soon), participating in marathons and ultras, I hope that my own story could be inspiring to others (which is pretty much why I began this blog in the first place).

So, my application has been submitted. It is my hope that I have given the reviewers sufficiently interesting information about my own transformation, and willingness to share in my enjoyment of Altra shoes and their technology. Included with the application requirements were that I provide links to photos and a video. So, I figured that this was the easiest place to do so.

Altra is expected to announce their selections on January 7, 2014, so keep you fingers crossed and send good vibes my way.

Application Links Below

required picture and video files as I apply to be an ambassador for Altra Zero Drop Running Shoes

a running shot

a head shot

A full body shot

A video

I'm learning about posting better quality video. It is something that I will need to work on, but after a few tries, I think I have a video that is reasonable. I hope that the folks at Altra think so, too.

YouTube Link

9: Gear Geek: What Works for Me

In my running "game" as I like to call it, a big part of preserving the activity as fun and injury-free is to try to position myself so that I don't have to think about it while I am out there. If things are falling apart, not fitting well, or causing chafing, it's harder to enjoy the outing -- or the victory of its completion. I once did a half marathon in a brand new pair of running shorts that I bought at the expo. This, of course, broke the cardinal rule of "nothing new on race day" (which i had not yet learned). By the end of my 13.1 mile ordeal, my inner thighs went from chafing to burning to actually bleeding! I had to walk like a bow-legged cowboy for the next week. Vowing not to repeat that experience, I have been very methodical in how I have approached the equipment aspect of becoming a runner.

Tracking Technology

Global Positioning Systems (GPS)

The Global Positioning System, or GPS gear was essential to my Run This Year goal, making it very easy to track the miles, not matter where I went. Prior to 2013, I used a GPS app available on the smartphone called Map My Run. It's really quite slick. Easy to use and works well for biking, hiking, running, walking, etc. The problem is, GPS is a really battery hog. So, depending on how long you are out, you may need to take extra batteries with you. Plus, with a cell phone, there is more concern about getting it wet, should you get caught in the rain.

For 2013, I have had good luck using the Nike+ Sportwatch GPS. This has proven very reliable for mapping, splits, and other details. It is easy to use, and seem unaffected by a good rain storm (or snow storm, or toasty summer day. Since the GPS doesn't get a reliable signal indoors, the shoe pod is a useful add-on. The problem with the shoe pod is that once it is calibrated from an outdoor run, and then you take it indoors, it assumes that every stem is the same length. So, as you speed up or slow down, it loses accuracy. My tactic has been to use it for indoor tempo runs. I just make sure that my laps recorded by the watch are true to the advertised track length by adjusting my pace and/or stride during the run. It is a little more vigilance than I would like on a run, but that's okay.

On the downside, the Nike+ Sportwatch GPS has a battery life of only 8 hours. Generally, this would not be of concern. But, if you combine my lack of speed with an ultramarathon, 8 hours is not long enough. It would be nice if your could charge the unit on the fly with a battery pack (Garmins will allow this, as I understand), but, alas, plugging the Nike+ Sportwatch GPS into anything disables all functionality of the watch. I tried setting the shoe pod with a trail run, and then using just the shoe pod without the GPS, which allows the battery to last very long. Unfortunately, the accuracy of setting the shoe pod with a 5k run for use in a 50-mile ultra was very poor (about a 60% error factor). So, if I know I am going past the 8-hour mark on a training run or a race, I'll take a charging pack and extra batteries and use the phone for the official measuring stick. (Be sure to seal everything up into a zip-loc bag to keep it all safe and dry.

Heart Rate Monitor (HRM)

The Nike+ Sportwatch GPS does have an available heart rate monitor strap, but I have not acquired that part. I have used a Polar heart rate monitor and a Timex heart rate monitor, both with good results and ease of use. If you do much exercising in the gym, the Polar will reliably link to most of the equipment, such as elliptical machines, treadmills, and stationary bikes (the Nike+ HRM strap is made by Polar), so that would be my recommendation.

When Purchasing a GPS and/or HRM

Before you shell out the cash for this type of technology, make certain that what you buy will support what you want to use it for. The Nike+ Sportwatch GPS, for example, is really just for running. In fact, it will discard events with an average pace of less than 4 minutes per mile, so it is not viable as a cycling tool. But if you are just planning to run, walk, and hike the Nike+ is very easy to use and the big numbers on the face are easy to see.

Tunes

Use caution if you listen to music or podcasts on the run. Don't make it so loud that you cannot hear what is happening around you -- cars, bikes, other runners, nature. Finding a comfortable headphone is key. Generally, I don't like the basic earbuds, because I feel I have to jam then into my ear to keep them in (unless they are under a winter headband). However, the Yurbuds have worked well for me, as have a set of JVC's with the behind-ear loops and soft-tip ear pieces.

Shoes

While I have already talked about finding the right shoes, I am continuing to learn what works and doesn't work for me. What I have determined is that my favorite shoes are the Altra Zero Drops. They give me a good fit with the wide toe box and a solid mid-foot cradle that helps keep the foot in the right place. And the zero drop technology (no bit heal wedge) encourages the stride that has come to work for me. I try to keep a road version (Instinct 1.5) and a trail version (Lone Peak 1.5) in my rotation for the various terrains I may try to tackle. I tried The One, but after a wet 50k, the front of the toe box puckered and would not return to shape. Until then, they felt wonderful, so I might try them again on the assumption that I just had a wonky pair.

Recently, I had an experience with the Skechers GoRun2. I had seen a positive review in Runner's World and found a good price, so thought I would give them a shot. Putting them on, they felt incredible. Very light, lots of flexibility, and the mere 4mm heel drop would be consistent with my running style. Initially, they felt great, and I used them on several runs including some of my longer weekend runs. I tried them on a couple of trail runs, but found that the flexibility of the upper in combination with the softness of the foot bed meant that I didn't feel as stable as I like to be on uneven terrain. I nearly rolled my ankles a couple of times, which I attributed to feeling less secured to the soles of the shoes. Off the trail, however, I felt confident enough to use them in a road marathon. By the end, my legs were toast! The softness of the shoe meant that, for me at least, the GoRun2 provided very little support, and for the next couple weeks, I actually felt like I may be developing Plantar Fasciitis. Having switched back to my Altras for the next marathon, my feet feel much better now.

Socks

Don't underestimate the importance of a good sock. You want a good wicking fabric and seems that feel nonexistent. Keep your toenails short and smooth and your feet should stay happy. Some of my favorites include:

• Feetures. I recently got a pair of these from the local running store. They are tailored to the left and right foot and give a nice hugging support through the arch that I like. No slippage whatsoever, which is nice in avoiding blisters.
• Balega. These quickly became my favorite. I like the feel and they come in different thicknesses for added padding and/or warmth.
• Injinji. These are the toe socks that are a nice companion to the Vibram 5-Finger shoes. They are also really nice in a regular shoe. Once you get used to having your toes in their own pocket, they are very comfortable. The toe separation works well in supporting the splay of the natural foot flex while also protecting against friction and blisters. I wore a pair of Injinji's with my Altra Lone Peak shoes on my first 50-mile ultramarathon and had no difficulties either during the race or after.

Shorts

While I like to find inexpensive alternatives where I can, running shorts is one area where my best luck has remained with the big names. Nike, Brooks, and New Balance have all worked well for me. So I watch for sales and clearances. I don't like a really long short, so the 5" to 7" inseam works well for me. Non-running stores tend to overstock on the basketball shorts, which are too long and thick for running in my opinion. Whether you get a short with a liner or use compression shorts, pay special attention to seam location and thickness. It may not feel like much in the store, but it will become HUGE after several miles.

One other note about shorts: think about pockets. I rally like my Brooks Sherpa shorts, but the pockets are pretty worthless. I opten like to carry a gel, or an ID, or a little iPod. The Sherpas don't hold things well in their too-small pockets, and my Nike pockets are not holding together well. The best pocket so far has been the zipped pocket on the tailbone of my New Balance shorts.

Shirts

Technical event shirts are my favorites. I admit it, I like to brag just a little bit. However, if you want something that is no-frills, very comfortable, and inexpensive to boot, the C9 series by Champion (available at Target) makes really nice shirts, including tanks, T's, long-sleeve, compression, and quarter-zips. I also enjoy Old Navy's performance T's.

Note: protect yourself from chafing! While I cannot speak on the topic of sports bras, us guys can also experience discomfort on the chest. Look around after a wet race, and you are bound to see some male runners with bleeding nipples. Ouch! Rain, fabric, and temperature can make for a very uncomfortable combination. I actually keep a package of those little round bandages that are often applied in the area when one gets a shot. They make for cheap and effective nipple guards for the guys. I have found this to be a more effective strategy than Body Glide.

Hats

This is really just a matter of personal preference. I like a little shading and protection from the rain. A good hat also doubles as an effective sweat band, keeping your eyes clear. I tend to go for the full cap rather than the visor for one important reason -- I enjoy running the trails. Wearing a full hat means that I have never found a tick in my hair. (When I have found them, they have been in much more accessible locations.)

For cold weather, the most versatile piece of headwear I have is an earband by Pearl Izumi that is made for cyclists, thin enough to fit under a helmet. I can wear it under my regular cap for coolish days and stuff it into my pocket at the temperature rises, or on the colder days, it fits as a nice layer beneath the stocking hat (since stocking hats never seem to adequately keep the earlobes covered).

Gloves

For a crisp fall morning, it's pretty hard to beat a 99-cent pair of white cotton work gloves. They are just enough, and, as you warm up, they are effective for wiping the brow. For cooler temps, I have a couple of polypropylene sets of gloves (UnderArmour and Reebok) that are very comfortable. They are also thin enough that in really cold weather, they still fit under a set of Hotfingers skiing gloves. If you tend to carry a phone with you (for emergencies, music, or GPS), it is worth getting a glove with the fingertips that will work the touch screen. And, even in the cold, I recommend having an extra pair of gloves with you for the longer runs. Any sweat (and you WILL sweat) will find its way down your arms and into the fingers of the gloves. A warm, dry par of gloves 10 miles into a wintery run can feel very nice.

Rain Gear

Never assume that it takes a lot of money to stay comfortable. In a recent rainy marathon, the saving grace of the day was that I thought to toss in a dollar store rain poncho. It kept me dry without adding weight or heat. And, when the rain subsided, I could just toss it in the trash at an aid station. I find this a far better race solution than wrapping a jacket around your waist when you decide it is no longer necessary, but you still want it for another day. For training runs, my philosophy is a bit different. If it's warm enough, I just resign myself to being wet and enjoy it. If it is cooler and you decide on a jacket, go with breathable rain gear that has some venting. This is not the time to put yourself in a "sauna suit." Actually, it is NEVER the time to put yourself in a sauna suit.

Snow Gear

I have been a bicyclist for much longer than I have been a runner. From the standpoint of mobility, I find that there does not need to be a great deal of difference in the attire. The key difference, however, is that in cycling, you will generate more wind chill, while in running, you will generate more heat. So in running, the "game" is to find a balance that includes enough of an outer shell to keep from chilling the inner layers, while staying just light enough with what you have underneath that you don't sweat too much. So dress in layers, and, if you can, carry some sort of pack with you so that you can peal off something if your are getting too warm or sweating too much. So with this in mind, here are some considerations:

• Hats and gloves. See above.
• Balaclava. For those really cold days, you don't want to take the cold air directly into your lungs. If it's not quite so cold, a bandana can also work well until things warm up a bit.
• Goggles. I have a pair of low-profile ski goggles that work very well. I have not been entirely successful with keeping them fog-free, but it is still far better than having watery eyes getting icy.
• Muffler. I have a fleece neckwarmer that pulls over. Along with keeping the neck warm, it seals off the top of the coat from cold air, and can also be pulled up balaclava-style if I didn't feel like bringing the full ensemble

Put it all together, and I am certain to be a very comical sight.

Night Gear

When I go on a night run, how well-lit I choose to be depends on how well-lit is the route I have chosen. If I'm on a short hop and likely to stay on sidewalks or other paths, I might just wear light clothing. If I'll be near traffic, though, I'll light myself up.

• Hat. I have a safety yellow baseball-type hat that is marketed for construction workers. it has 360-degree reflective panels and when headlights hit it, it looks like I've got a beacon on my head. I got it through Amazon for about $7.
• Reflective Vest. I know that there are a lot of high quality vests, belts, etc. designed to make runners visible. But, again turning to the construction aisle, I have found the basic vest is pretty reliable with 360-degree reflectivity, adjustability, and light weight. Usually, less than $10.
• Headlamp. There are many choices out there, but to me, the key points are an adjustable beam (direction) for better aim at your path, a top strap to keep it from sliding down, and light weight so it doesn't get too bouncy on your head. I have a Ray-o-vac Virtually Indestructible LED 3AAA Headlight right now. At only $10, it's hard to complain. It serves me well with two brightness settings and decent battery life, but I would like to get one that is a bit lighter weight.
• Flashlight. On the trail at night, I highly recommend carrying a small LED flashlight. In tricky terrain, it's nice to have a second beam that you can quickly put where it is needed. Something with a nice bright beam can easily fit in the palm of your hand.

Packing It With Me

I prefer to travel light. So having shorts with pockets makes to easy to carry things like my ID and even a gel or two. But if I'm going to be gone longer, I generally feel compelled to have the phone with me, plus other supplies, so I need more than pockets. The fanny pack variety is useful, but lately I have been finding that on the longer runs, these contribute to stomach discomfort due to the pressure over time. I would add, though, that from a stride-development standpoint, the fanny pack can serve a useful function in helping to keep your gait smooth and level. If it is bouncing too much, so are you.

• Fanny pack with bag only. I have an "Outdoor Products" version that works pretty well. What is nice about this configuration is that you can easily spin it around your waist for repositioning or for access on the move. I would like to try the Ultimate Direction Jurek Essential. It looks like it would stay put and carry enough for all but the long trail runs.
• Fanny pack with water bottle. For years, I have had a Ultimate Hydration water bottle belt. I also have a more recent model made by Outdoor Products. These are nice for keeping the hands free, but they doesn't carry much and are hard to access what is in storage without taking them off.
• Hydration backpack. Perhaps I have just been too cheap, but so far I have not found the perfect pack. Currently I have a Coleman with a 2.0l bladder with a slide-top closure. I highly recommend this type of closure for ease of filling and a reliable seal. The problem I have is that it is difficult to monitor fluid intake with a pack, and I prefer bottles. The model that intrigues me currently is the Ultimate Direction AK Race Vest. I like the idea of having the bottles up front and the reservoir more as a backup. If I'm going to be on the trail all day, I like to carry a little more than I expect to need, in case I take a wrong turn or otherwise extend my expedition.

Up next: Monuments and Maniacs: "Goaling" My Way Through My First Year

8: Finding Form: How I Learned a Stride That Keeps Running FUN

In one word, I believe I can strike at the essence of what it has taken for me to run in a sustainable way: LISTEN.

• LISTEN to your feet and what they tell you about how to handle the terrain and how to land on them to reduce the tendency toward injury.
• LISTEN to your thirst to guard against problems associated with overhydration or underhydration.
• LISTEN to your heart to understand the appropriate levels of exertion to support prolonged performance.
• LISTEN to your body's nutritional needs for fueling and nutrients.
• LISTEN to your wife, because you couldn't do this without her support.

If you happened to read the earlier post about my evolution into a runner, you know that I have made a number of changes in how I run.  I have arrived at these through study, conversation, and trial and error. In this post, I figured that I would share what I think that I have learned through this on-going process. In no way am I holding myself out as an expert on anything other than what has worked for me . . . so far. But I really think that is the point. We each need to learn how to listen to our body, read the clues and signals it sends to us, and decide what to do with that information -- or not. Obviously, I'm still trying to figure it all out. Truth is, we change over time, and these changes will effect our running. So we should always be listening to what our body has to tell us.

Shock Waves

The "modern" running style of over-extension and catapulting one's body over the leading leg strikes me as a series of rapid-fire pole vaults. Plant your leg-pole in the box and catapult yourself over the top. Repeat. Repeat. Repeat... Even describing running in this manner, I am certain that there is so much wrong about it that it can't be right. But that is how I felt when I ran. It was very jarring and unpleasant.  I was over-extending my stride and landing on the heel of a shoe that, more often than not, was worn unevenly because I was too cheap to buy new ones often enough or good enough shoes to last. (I once wore a $8 pair a shoes through an entire half-marathon training season, as well as the race itself.) The problem is, I know that I am not alone. I see people running all the time who do exactly this. In fact, it gets worse. I was recently running behind another runner. I am assuming that she is an over-pronating heel-striker. It was apparent in the beveled heel of her running shoes. With each footfall, not only could I sense the vertical jarring of the impact, but I could also see a lateral whiplash that traveled from her foot to her hip. I can only imagine what her IT band will look like if she keeps this up. Recalling the wear pattern of my shoes of the past, I am certain that my own form looked at least as bad.

Here are the key points that I have learned to ease the shock waves:

• Quicken your step.
• Stand up straight
• Lean from your ankles
• Land with your feet under you

Check out Usain Bolt on YouTube. This is a fascinating video. I had always assumed that heel-striking and a reaching stride was useful to sprinters. But I think it is fair to say that Mr. Bolt is worthy of being held out as an example of an effective running form, and that is not what he does. What is interesting about this video is that you can see that his feet hit the ground beneath his hips, not out in front. Also, he is not striking the track with his heel, but with his forefoot, as it has already begun the backswing of the stride. This latter point is particularly important because it means that at any time his foot is in contact with the ground, it is engaged in propelling him forward. He is never catapulting over the top of a planted foot that would otherwise go against his forward momentum. This is further evidenced by the fact that his head travels along a level plane, meaning his effort is spent propelling him forward ALONG the track rather than UP from the track.

Stand Tall

From my reading, there are at least three flavors of "natural" running: Evolution, Pose, and Chi Running. I won't pretend to be an expert on any of these. In the course of continuing to listen to my body, I am slowly trying to learn and incorporate what I can into my own running form in order to keep running fun, efficient, and injury-free.

As for a comparison of these three methods, Jim Haselmaier has prepared a really nice blog post on "Pose Method vs Chi Running vs Evolution Running." In this piece, Jim shows that these methods share the following common core principles:

• Erect body posture
• Forward lean and the concept of falling forward (The phrase “gravity pulling you forward” is sometimes used, which is confusing.  Gravity pulls you down, not forward.  However if a rigid body is not perfectly vertical it falls down.  If you fall down and then put your foot down to prevent you from falling to the ground, from a practical standpoint, you’ve taken a step.  Repeat that over and over and you’re running.)
• Short stride length
• Relatively high foot cadence - ~180 bpm minimum
• Some sort of non-heel-first footstrike

Interestingly, I had come to these various principles through my own reading, but was never able to articulate them with a coherent understanding until I came across Jim's write-up. Following are some additional take-aways from my own experience.

Have you ever tried standing for a long period of time and felt a pain in your lower back? As it happens, I am an Orthodox Christian, and we stand in Church -- a lot. And learning to run better has helped me to pray better. I am less distracted because I am less uncomfortable. Typically, when you stand for a lengthy period of time, you are told not to lock your knees, but not much is said about the rest of your posture. In the natural running forms, you use the structure of your body for passive support, rather than actively holding yourself upright with your muscles. (They have other tasks to do.) You do this by aligning your core from your head to your heels. By straightening my spine and leveling my hips, I have found that not only can I run farther, but I can also stand longer

As to the lean, the important thing to remember is that when you run, you lean from your ankles, not your waist. To lean from the waist would be to disrupt the core alignment and invite fatigue. And don't lean too far. It should not be an exaggerated lean, but just enough contribute to a relaxed stride.

Cadence

In some ways, I had already figured out at least a portion of the importance of cadence. Because I had learned to use steady, metered, breathing, much like that of a swimmer, an even cadence was already key to my ability to maintain a steady breathing rate. This "rhythmic" breathing has in turn helped me to guard against the effects of my asthma on sustained physical activity, while also cluing me in to times when I could be inviting trouble. Seeing the consistent recommendation of the 180-step-per-minute running cadence, my next goal was to train myself to the point where I knew what that felt like, and to integrate that with my breathing.

To work toward being able to run at 180 steps-per-minute, I turned to a great podcast called PodRunner. You can find them on iTunes or at www.podrunner.com (which will actually take you to the creator's website (http://www.djsteveboy.com/mixes.html). He has created a nice selection of mixes that you can use to work up to your optimal running cadence. These are available as free downloads and I would encourage you to support his efforts.

With Every Beat of My Heart

With each aspect of my running adventure, I have treated it a little bit like a game. Finding a technique, a piece of clothing, an item of equipment, or a particular measurement that is meaningful and works for me is a "victory" in my game. So, when I started wearing a heart rate monitor, the first thing I did was just LISTEN. In retrospect, what I learned early on was really quite interesting. When I ran at about 180 steps-per-minute, breathing at 4-steps on the inhale and 4-steps on the exhale, and with a level of exertion that allowed me to sustain both, my heart rate settled in at about 125-130 beats per minute. The reason I say that this was particularly interesting is because it nests so perfectly with what may be suggested as my ideal aerobic heart rate. The Maffetone Method for calculating an ideal heart rate begins with the basic formula of 180 minus your age. Since I am 50 years old, my ideal heart rate would be 130 beats per minute. Dr. Maffetone does include some adjustment factors, and I'll be honest with you, I'm a bit conflicted as to how I should best apply these factors. Should I subtract an additional 10 beats per minute because I am on regular medications for asthma and allergies? Or, do I add 5 beats because I have been training consistently for more than two years? This would be a good question to ask my doctor at my next checkup.

So What Does It All Mean?

In the end, a stride that works for me is a matter of basic mathematics: 4x2+180+130=1

• 4x2. 4 steps on the inhale + 4 steps on the exhale (Although I am currently working with a 4/3 breathing pattern which allows the "emphasis" stride at the start of the exhale to alternate feet. See earlier post on breathing.)
• 180 steps per minute
• 130 beats per minute heart rate
• 1 sustainable runner 

Up next: Gear Geek: What Works for Me

7: Running the Year . . . and Then Some!

Polar Inspiration

Lake Monroe Polar Bear Plunge.
Bloomington, Indiana, January 1, 2012.

On January 1, 2012, I stood at the shore of Lake Monroe in Southern Indiana. As winter days go, it wasn't bad -- mid-30's under overcast skies. I was appropriately clad in my 5-fingers, running shorts, and swim goggles. This is where the marathon bug bit me.

Our friend, Julie, said that she had recently completed a marathon. Of course, I was impressed. But I knew she was a runner, so I wasn't entirely surprised. Then she made a statement and unwittingly planted the seed of an idea that would grow in my brain over the next several months as I was continuing to feel more comfortable with my running preparations for the triathlon: "I had decided I wanted to complete another marathon before turning 50."With that, I and the other crazies charge into the frigid waters, emerging invigorated and energized for the coming year . . . and COLD.

A year later, as I stood near that same spot on the shore of Lake Monroe, I was still a few months short of my 50th birthday, had completed two marathons, and was looking at the prospect of a 50 km event in the coming year and quite possible a 50-miler. Julie turned to my wife, Irene, and proclaimed that she "never said anything about ULTRAS!"

The Training Wrap-Around: Running the Year

As I approached the beginning of 2013, I found myself again recasting my training plan. This time, I was looking for a method through which I could increase my stamina for running. I wanted to give myself a reasonable chance of completing a 50 km (31.1 miles) run early in the summer, after which I would assess if I thought the legs could eventually carry me for 50 miles in the fall. With my brain being such as it is, I enjoy setting both long-term and short-term goals. In fact, I have often referred to my various experimentations in running as part of "the game," be it form, equipment, or training. Then, somewhat out of the blue, I came to the notion of running the year - 2,013 miles. In the latter part of of 2012, as I zeroed in on the first two marathons, I had recorded several weeks of more than 40 miles of running. Expecting that my distance would ramp up at peak times of the year, I determined that the necessary weekly average of 38.61 miles of running was doable. So I built a default training pattern with 5 running days per week (Monday and Friday off to allow for rest and/or cross-training), including a long run on Saturday, a short follow-up run on Sunday, and a low-medium-low mileage arc on Tuesday, Wednesday, Thursday. Finally, I went to work on the spreadsheet to keep track of it all.

Once the initial form of the spreadsheet was complete, it still needed the finishing touch -- some pizzazz to show that it's a little professional, and a little fun, and more than just a data grid -- a LOGO. I'll be honest with you, I had heard vaguely of people running the number of miles in the year, but had not realized that there was an entire web-community of crazy companions to be found. I quickly identified the "Run This Year" group on Facebook and have enjoyed the encouragements that the group has provided.

Progress Through The Year

As I began my year of running, the legs were feeling quite good and I exceeded my 171-mile January target by nearly 30 miles. I decided that this was a good thing. Surely, across the year there would be times that I would not feel well or would run into scheduling difficulties. So I decided that building up a cushion of extra miles was a good strategy. February came and I racked up an extra 26 miles; 35 more in March; and, nearly 50 extras in April. The fact is, as of this blog entry, I have not felt bad or had an injury all year! Travels in June had a small impact, but the miles I did run in Colorado were beautiful! So now, as of the end of September, I am 365 miles ahead of the original target that would have had me on pace for running the year, and I am expecting to log mile #2,013 when I cross the finish line of the Indianapolis Marathon on October 19! Needless to say, I have mapped out a short-term training plan to hit that mileage target precisely.

As the year progressed, I even decided on a secondary goal for my running miles -- accumulate enough miles to have traveled from my current home in Indiana to my undergraduate alma mater, Western Washington University in Bellingham, Washington -- 2,378 miles. If that was my "Run This Year" target, I believe I would be living at some time close to the time frame of Star Trek: Voyager.

Finally, just in case anyone were to question the level of my insanity (or why my wife feels that it is appropriate to hold me up as an example of "Obsessive Compulsive Personality Disorder" for her Abnormal Psychology classes), this is what the results of my spreadsheet currently look like:

Postscript (October 21, 2013)

Since first posting this item, I am pleased to report that I did, indeed cross the finish line of the Indianapolis Marathon on October 19 as I completed mile 2,013.

Up next: Finding Form: How I Learned a Stride That Keeps Running FUN

6: Evolution of a Running Fool

In sports I have always thought of myself as a bit of a technician, trying to pay attention to form based on what I knew, or at least what I thought I knew. And, as I have never been a particularly swift runner, I have long assumed that will remain the case. Therefore, beyond breathing, my form could be described as "putting one foot in front of the other," or, "remain upright and moving forward for the prescribed distance." That is as technical as I generally got. After all, I had been "running" my entire life.

Running as a Non-Runner

In high school, I ran a fair amount. As a wrestler, it was one of the quickest ways to start a sweat in order to make weight. A very unhealthy approach to weight management, I would add. Similarly, in college, I ran quite a bit. As a shot put and discus thrower, running is an essential part of the training routine. But thighs that squat more than three times one's body weight are generally not conducive to "runner's legs." I was able to clock a 5:30 mile -- once! -- through shear brute force, but it was not a pretty sight. Recreationally, running was a nice way to blow off steam during a late-night study session.

As a young professional with small children, running emerged as the most accessible form of exercise. I could do it over lunch. This was handy, I surmised, since I had an hour commute each way to work. I was gone for a good chunk of the day and somehow figured out that my wife would probably not appreciate it if I was gone even longer to go to the gym. I ran with a co-worker or two and enjoyed the company much more than the activity. Over the course of time, I entered the Indianapolis 500 "mini marathon" 10 times, each year training toward the singular completion of a 13.1 mile jog to the Indianapolis Motor Speedway and back. If you had told me then that a half marathon would eventually be a "short" weekend run, I would not have believed you.

A few of my "minis" felt good. Most did not. Typically, my legs were so shot afterwards that to get into the car I needed to sit on the edge of the seat and help my legs in by lifting them with my hands. This pattern, I deduced, was not an indicator of successful training.

My equipment was basic and cheap. I wore shoes that I found on sale. And, after my first bout of severe "chaffage" of the thighs, I began to wear bicycling-type shorts.

Thus with such a glowing description of my running experiences, it is easy to see why I preferred the bicycle.

Was I really "Born to Run"?

With the summer of 2009, as I embarked on the path to regaining fitness, I generally avoided running as a major component of my fitness regimen. For the cardio components of my workouts, I generally stuck to the bicycle or the elliptical machines. By the time I came into the "Unreasonable Midlife Fitness Challenges," I could no longer avoid running. Fortunately, I had lost enough weight that it was at least no worse than I remembered. 

Late in the summer of 2011, my transformation was to begin in earnest. Having successfully rehabbed after rotator cuff surgery, I was in a slow build-up in my training for an Olympic distance triathlon.

Cue the brother.

It was my brother, Ken, who had turned me on to the Body-for-Life program that had worked so well for bringing me back into better shape. This time, he told me about a book called "Born to Run." When I got home, I picked up a copy and leafed through it, declaring to myself that it seemed "mildly interesting" and I would try to read it more thoroughly at a later time. But then, as I prepared for a long drive from Indiana to Pennsylvania (and back) at the end of the summer, I picked up the audio version. By the end of the drive, I had upgraded my assessment of the book to "awesome," and "life changing." I even tried to change up my stride on a couple of trail runs while in Pennsylvania. I knew that I needed a lot more work, but it felt good! I decided that I was going to embark on a journey to learn how to run.

While the entire book is an excellent read, there are two statements in particular that have stuck with me. First, (paraphrasing) "one of the things that the modern running shoe does best is it masks pain, allowing the runner to press further into an injury before recognizing what is happening." This resonated with me, and I knew that I needed to learn to listen to what my body would tell me. The second quote that has stuck with me is from one of the main characters in the book, Caballo Blanco. "If you can't decide whether to take one or two steps between rocks, take three." As I have come to enjoy trail running, this advice has served me well. To me, it means keep your feet under you. Don't over-stride or over-commit to an uncertain landing.

Arriving home, I went to local shoe store and selected a pair of Vibram 5-fingers. I would carefully integrate the minimalist/barefoot technique into my training for the triathlon. Taking heed from "Born to Run"and from the pamphlet supplied with my 5-fingers, I eased into barefoot "style" running carefully, trying to give my feet and the rest of me a proper break-in period. My new-found technique set my calf muscles on fire! Message received. I adjusted my stride more toward the midfoot from the forefoot.

Over the coming months, I slowly tweaked my running form through drills and a slow build of miles. Eventually, I determined that the toe separation of the 5-fingers wasn't always the most comfortable situation and I quickly came to enjoy the feel of the Merrell Trail Glove. Training toward the triathlon, this became my primary shoe and I built my mileage up to the 10 km distance that would be the third leg of the race.

By the time I had completed the triathlon in June of 2012, I had convinced myself that a "Marathon before 50" would in fact be the next Unreasonable Midlife Fitness Challenge. Conveniently, it was 21 weeks until the Indianapolis Monumental Marathon. I overlayed an 18-week "novice" marathon prep program from Hal Higdon's web site onto my training plan and I was on my way.

As my training miles slowly climbed, I determined that I needed to spend some time on the trail in preparation for Marathon #2 -- The Tecumseh Trail Marathon -- set for December. The transitional running experience I had while preparing for the triathlon had convinced me that I could in fact run, albeit slowly, and have fun at it. Eventually, I would develop a mindset that the Monumental was a "training run" leading toward the Tecumseh. While I recognize that doing your first two marathons a mere four weeks apart may not be recommended by most, it seemed to work for me. Since endurance was far more important than speed, I found that my training plan resulted in a good recovery after the long runs.

Finding the Right Shoes for Me

On my first major foray into the trails, I lost my first toenails to running -- three of them!. (I am pleased to say that I have still not added to this number, paying close attention to shoe fit, good socks, and personal pedicure technique, and, by shear luck, not jamming my toes into trail roots or other such obstacles.) I lost the toenails because I was afraid of the trail. Instead of my usual minimalist running shoes, I wore a more substantial hiking shoe. I was looking at this as more of a day hike than a run as a means to become acquainted with the terrain of the Tecumseh Trail Marathon, so it seemed to make sense the night before. But the hiking shoes did not cradle the foot well and my toes were continually pushed to the front of the toe box. I did another such trail exploration the following weekend wearing the Merrells and had no problems. What I did experience, however, was that wearing a minimal shoe on such varied and uneven terrain meant that the bottoms of my feet felt like they took quite a beating. After a few more such outings, I determined that so many footfalls under my 225-pound frame needed a bit more protection. I was fine up to about 10 miles in the Merrells, but beyond that, it seemed that the bottoms of my feet took about three days before returning to comfort.

So, I identified the components of the shoes that I thought would support my "evolved" running form: wide toe box, firm midfoot cradle, and little or no heel drop. I started with a pair of Brooks Pure Connect shoes that I used in the Indianapolis Monumental Marathon with reasonable success, but the toe box felt too narrow for the shape of my particular foot. I then presented my experience and preferences to the folks at the Indiana Running Company and came away with a shiny new pair of Altra "Instincts," which, even though they are a road shoe, served me quite nicely in the Tecumseh Trail Marathon. Later adding a pair of "Superiors" to my rotation, each pair of Altras lasted nearly 500 miles for me.

Having found Fun, Form, and Footwear in the process of the success of my third "Unreasonable Midlife Fitness Challenge," and with the completion of my first marathon (three, actually!) before the 50th birthday, I looked forward to 2013 with a happy "what's next?" attitude.

Completing my first marathon. Indianapolis Monumental Marathon, November 3, 2012.

At the second marathon, the Tecumseh Trail, on December 1, 2012, I learned to not worry about the time and look at the finish line photographer like I'm actually having fun.

 Up Next: Running the Year . . . and Then Some!

5: Just Breathe!

Breathing is one of those physiological functions that generally happens without having to think about it. It is controlled by the autonomic nervous system so it continues whether you are awake or asleep. Unlike most other autonomic functions, however, breathing can be controlled, or at least modified, consciously. Of course, there are people far more qualified to talk about breathing than I am, but I would like to share what has worked for me. I'll focus on three aspects of breathing: intake, expansion, and cadence. I will address each of these very simply. For a more expert analysis, please consider the book "Running on Air..." referenced at the bottom of this post.

Each of these aspects of breathing is particularly important to me as an asthmatic. If I am in control of my breathing, I am less likely to suffer an asthma attack during exertion. I will also add that my asthma is "allergy induced." I have learned that, in my case, if I am in good respiratory health, the efficiency of air exchange seems to help purge the problem particles more readily, thus minimizing their catalytic effects in my lungs. Unfortunately, I cannot eliminate the concern entirely without help. Under my doctors care, I take minimal medications, and I always make sure I have a rescue inhaler with me.

Intake

Various articles I have read will suggest that a relaxed breathing pattern during which you inhale through your nose and exhale through your mouth is recommended. On the inhale, breathing through the nose provides at least two functional benefits: filtration, and moderation. Even if you don't suffer from asthma or allergies, in certain parts of the country and at prime seasonal times, the dusts, pollens, and other contaminants can at the very least be an irritant. Breathing through your nose will at least catch more of it than through the mouth. To be honest, though, it is hard for me to breathe entirely through my nose when running. Even the mildest of congestion can make it feel like I am breathing through a straw. I continue to work on it and try mainly to keep a smooth, relaxed, airflow.

As for moderation, quite simply, it is hard to "gasp" through your nose. Obviously, if you are suffering from a sinus malady, you will need to be smart with what you do and otherwise improvise. On the exhale, moderation is also useful. For example, you might ease the air out through pursed lips, allowing more oxygen to be absorbed in the capillaries of the lungs before it is expelled. The pattern should be relaxed; deep enough to get the oxygen you need, but not so long or shallow that you get light-headed.

Expansion

There are chest breathers and there are stomach breathers. Read "Running on Air" and you will find some excellent exercises to help identify how you breathe and train you to be a "stomach breather."

By personal observation, chest breathing is just more work. When you take air into your lungs, they are going to expand either out or down. Allowing the diaphragm and abdominal muscles to to relax lets the lungs expand down into a soft tissue area of the torso. The displacement may push the stomach area out just a bit in the normal process. If you hold your lower abdomen tight, however, your lungs can only expand through chest expansion, which is a much more forced process. Instead of allowing the air to flow in through the downward expansion, a chest breather almost pulls air in with a much more laborious movement. Breathing should fuel your energy, not deplete it, and stomach breathing allows for a more relaxed process.

Cadence: My Respiration Efficiency Zone

When I was younger, I swam competitively for many years. During that time, my asthma was nearly non-existent. In retrospect, I believe that the controlled, rhythmic breathing employed while swimming was the key to building lung capacity and respiratory efficiency. Some swimming strategists might suggest that taking more strokes between breaths keeps you streamlined in the water for longer periods of time, or that bilateral breathing (alternating which side you breathe from) allows you to keep track of the competition. While they may be right to some extent, ultimately it is the efficiency of breathing coupled with a developed lung capacity that provides the necessary oxygen for the blood to fuel the muscles to preform at their peak. Streamline and strategy will only get you so far if you run out of steam.

In running, I have learned that counting my steps keeps me focused and in control. I set my pace based on a sustainable breathing pattern more than on running speed. So far, my magic pattern is 4:4. 4 steps on the inhale; 4 steps on the exhale. This is also pretty close to a conversational cadence for me, and I can generally sustain this pace for as long as the legs will hold up. I can go to a 3:3 pattern on a hard push or a hill climb, but I know that I won't last long and will need to get back to the 4:4 to get back into my groove. Think of it like heart-rate training. You find the zone for you that provides for metabolic efficiency and the optimum fueling for strength and endurance. Push beyond that for too long, and your metabolism might shift enough to bring on the dreaded "bonk." So for me, the 4:4 breathing pattern is what I might call my "Respiration Efficiency Zone." If I cross over to a 3:3, I'm inviting an "air bonk." At 2:2, I'm on the verge of hyperventilating. I might be able to hold that pattern for a 100-yard dash, but not much more. At 4:4, I think that the filtering mechanisms are able to do their job effectively, and that the air is coming in long enough and deeply enough to facilitate a good oxygen absorption. I have experimented with 5:5, 5:4, and even 4:3 breathing cadences, but mostly, it is too distracting. 4:4 is like a nice simple dance step -- easy to follow without stepping on toes.

I came to my 4:4 pattern as a means of coping with asthma while running. What I had not considered is that this balanced cadence could actually contribute to injury. In "Running on Air," Dr. Coates recommends a 3:2 breathing pattern. The offset of the pattern allows for each successive exhale to begin on alternating right-left foot strikes. Because the beginning of the exhale tends to emphasize a more forceful foot strike, the idea is to share that stress across both feet instead of always on one. I'll need to continue working on this.

...and an excellent resource:

Coates, B. & Kowalchick, C. (2103). Running on Air: The Revolutionary Way to Run Better By Breathing Smarter. Rodale: New York.

This book was also excerpted in April, 2013, issue of Runner's World.


Up Next: Evolution of a Running Fool

4: Mind, Body, and Spirit

(C) YMCA

The old YMCA logo gets it. Each side of the mind-body-spirit triad supports and strengthens the other two. We can't separate who we are from what we do. So, when I ultimately decided that my next “Unreasonable Midlife Fitness Challenge” was to complete a marathon, I knew that there was more to it than just a lot of running. Fitness in general, and running in particular would become a spiritual sanctuary. I would study the act of running, trying to figure out what works best for me. And, ultimately, I would transform my body to endure distances and times (length of time, not speed, in my case) that I never dreamed it could do. Getting to the decision that I could do a marathon, though, was probably tougher than the actual race. Eventually, I would not merely transform what I could do physically, but I would embrace it wholeheartedly.

Finding a Frame of Mind to Mind My Frame

I knew I was overweight, and I had a pretty good idea as to how much. However, I tend to carry my weight throughout the whole body, and as a result, if the subject of weight came up in conversation, friends did not believe that I was as heavy as I had become. They just knew that I was big, but I knew that I was too big -- by far. Even so, I don't think it fully registered for me how far from fit I had fallen – until Memorial Day, 2009. We were boating with some friends and I was invited to don a set of skis. So, “Moby Jeff, the Great White Male” (see photo at left) got ready to suit up. I pulled out a men's extra large safety vest, let out the straps and put it on. Then, I actually tucked my sides into the apparatus. Ugh! I was able to get up on the skis, but the entire time, I was reliving the motion of how I had to get into the ski vest. I vowed that I would not repeat that motion the next year.

The Shape of Things to Come: My 1-2-3 Kick Start

My Memorial Day experience was the push that finally led me to the gym. It took me a few weeks, but I finally got there. Initially, I started with the simple goal of getting in shape. I would go to the gym at least 3 days a week with interspersed outings for a bicycle ride or (gasp!) a jog. I was  able to approach my new plan with what I decided was a good frame of mind. While I knew that weight is the easiest measure to track, it can be easily frustrating. So, as an asthmatic with a family history of heart disease, my principle goals focused on things like peak-flow breathing capacity, blood pressure, resting heart rate, and cholesterol. The weight, I determined, would take care of itself. Now, I just needed to get to the gym.

My second push came in much more pleasant fashion. As “Moby Jeff” finally started going to the gym, wisely, I determined that I would take it easy with the weights and just focus on the fact that I was there at all. (Injury, it turns out, I would save for later.) Even so, it was frustrating to recognize how little I could lift compared to what I used to be able to do. A few days into my new-found resolve, I was already losing my motivation, when I started talking with a friend who worked at the campus rec sports center. She said, “It takes six weeks to make it a habit.” Challenge accepted! Six weeks later, I was down almost 15 pounds, and already feeling much better. But I knew that I would need to add structure if I was going to push past feeling like exercise was a chore. And I would probably need to think about a better eating plan.

The final kick came from my brother. While visiting family, he and I talked about various fitness plans and I began to formulate what I thought could work for me. Ultimately, that would be based on the "Body for Life" plan. So I bought the book. Reading through, I decided that a bit of the book was a sales pitch for various supplements and meal replacements. But, ultimately, it was a plan that I could get into. With all due respect to the authors, here were my takeaways from the Body for Life book:

1. Think metabolism!Feed your metabolism, not your hunger.
2. Exercise doesn't have to be overwhelming to be effective. 20 to 30 minutes a day, alternating a cardio session with a weight session will do your body a great deal of good. The cardio sessions will build stamina, and the weight training will built strength and pump up the metabolism. For the first 12 weeks, I did the Body for Life workout plan described in the book. Then every 12 weeks, I would change it up with different exercises. With the genesis of the "Unreasonable Midlife Fitness Challenge," each change of workout plan was crafted to better prepare the body for the coming challenge.
3. Get your heart rate up. Maintain intensity throughout the workout, whether cardio or strength, and your metabolism will keep cooking even after you are finished.
4. Eat several small meals across the day: Breakfast, snack, lunch, snack, dinner, snack.
5. Proteins and carbohydrates work together to fuel the body and the metabolic process, so include a healthy mix of lean protein and complex carbohydrates with each meal.
6. Drink water! At least 8-10 cups per day. Have a full glass with each meal. (Ice water will actually stimulate the metabolism.) And ditch the soda -- diet or otherwise.
7. Avoid sugar and sugar substitutes as much as possible.
8. Set a menu! Now, I don't want to pretend to be a dietician, so I won't go into details. Everyone is different in what they like and what will be sustainable. For me, what I landed on was to try to keep the meals reasonably small (300-400 calories for breakfast and lunch; 500-700 for dinner) and the snacks around 200 or less. The food lists and structural diet recommendations in the Body for Life book were very helpful. The basic premise, as I understand it, is to keep the body in a processing mode rather than a storage mode (which can result from skipping meals). Sundays were a "free" day from both the gym and the diet, and in most cases, I was successful with moderation even then.

When I hit the gym in July 2009, I tipped the scales at 270 pounds. By Thanksgiving, I was 225. And, with my enthusiasm for my success, I was even invited to grace the pages of the faculty-staff  fitness calendar at the university (see mug shot, below). But, as I said earlier, weight was important, but not the primary focus. I was feeling good! Peak flow breathing capacity had steadily climbed, while my resting heart rate continually fell. And, when I later went to the doctor and had the routine blood work, my cholesterol levels, which had been bordering on problematic before, were noticeably improved. I knew that I was on the right track, but did not want to stop there. If I were to set a weight goal, I decided that if I could get to 208 using a healthy and sustainable change in lifestyle -- as opposed to "a diet" -- I would like to be less than "obese" on the BMI charts. (By the way, while I understand that BMI can be useful across a population, I have many concerns with BMI as and individual measure. There is just too much body-type variability.) And, finally, I can say that I have made it below the 208 mark. I refused to do anything drastic, because I wanted it to be sustainable, which would mean lowering my set point, not just hitting a mark. It took me 5 months to lose 45 pounds. The next 25 took almost 4 years.

Up Next: Just Breathe!