Thursday, February 27, 2014

13. Running Happy

Running Happy

"Sometimes your joy is the source of your smile,
 but sometimes your smile can be the source of your joy."
~Thich Nhat Hanh

Last year, I came across an article from Psychology Today about the effect of smiling, and how the physical act of smiling has a direct effect on both your brain and your body. I've linked it here in case you are interested in reading it, but below is the part that got my attention:

How Smiling Affects Your Brain
     Each time you smile you throw a little feel-good party in your brain. The act of smiling activates neural messaging that benefits your health and happiness.
     For starters, smiling activates the release of neuropeptides that work toward fighting off stress. Neuropeptides are tiny molecules that allow neurons to communicate. They facilitate messaging to the whole body when we are happy, sad, angry, depressed, excited. The feel good neurotransmitters dopamine, endorphins and serotonin are all released when a smile flashes across your face as well. This not only relaxes your body, but it can lower your heart rate and blood pressure.
     The endorphins also act as a natural pain reliever - 100% organically and without the potential negative side effects of synthetic concoctions.
     Finally, the serotonin release brought on by your smile serves as an anti-depressant/mood lifter. Many of today’s pharmaceutical anti-depressants also influence the levels of serotonin in your brain, but with a smile, you again don’t have to worry about negative side effects – and you don’t need a prescription from your doctor.

Armed with this research, I decided to conduct my own experiment on smiling and running. No doubt, some people along my running routes may perceive me to be some sort of happy-jogging lunatic. But, frankly, I would prefer that to them thinking that I am in desperate need of an ambulance. So I smile when I run. If I start feeling tired, I make sure I'm smiling and it peps me up. Even if I am on a solo training run deep in the woods, I smile, and I think I can even feel the trees smiling back at me.

So far, I consider my research in running (s)miles to be an overwhelming success, meriting continued study and application to all aspects of life. In the running realm, here is what I have learned:
  • I do feel better when I run if I am smiling.
  • I enjoy the run more.
  • My legs feel stronger.
  • My form stays cleaner.
  • People smile back at me.
  • I'm more focused on what I enjoy about running.
  • Even if I am "multi-tasking" and thinking about other things that need to be addressed when the run is over, there is a clarity of mind that helps me focus.
  • The "runner's high" is not a myth.
  • Running is a great stress relief, and I am more likely to finish feeling positive if I am smiling, rather than just tired.
  • When you are running a race, it means the photographers are more likely to get a good picture of you. Because you are smiling!
I know that the list can be much longer, and as I continue, perhaps I'll return to edit this list. Until then...

Happy "Running Happy"!




12. Doubling Up



The Weekend Double

This past weekend, I completed something that I was not sure I was ready for -- my first Double Marathon Weekend. On a 1/8 mile track. Indoors. It was a fantastic experience, and I left Sunday in complete awe of my fellow runners. For my own learning experience, I'll sum it up in 2 T's that were central to my weekend learning experience: Training and Tempo.

Marathon distance: 26.316 miles (204 laps)
Day 1 time:  5:30:41.9
Day 2 time:  5:41:00.4

And, believe it or not, there were actually several runners there doing what was billed as the Marathon 6-pack -- 6 marathons in 6 days!

      Training...

Thus far, I have been very pleased with my training. I'm still far from speedy (as you can see from my times), but I have been able to remain uninjured while extending my miles and running multiple marathons even as a new runner. (I still consider myself a "new" runner because, while running was something that I have done at various points in my life, it did not become a focused or fun activity for me until the last 3 years.) To me, the most important indicator of successful training is probably in recovery. Almost 20 years ago, when I ran my first half marathon, my recovery process was painful. Not only was I contending with rather severe chafing, my leg muscles were shot. I actually had done an experiment late in the race in Indianapolis. I looked at my time for running mile 10, and then for walking mile 11. Mile 11 was FASTER! It seemed that my running stride had degraded so much that all of my effort was going into clearing the asphalt with my feet, but not really propelling me forward. So I walked miles 12 and 13 and then did the obligatory (and painful) run through the finish chute. After that, for the next week, along with walking somewhat bowlegged, getting up and down from a seated position was extremely difficult. In fact, to get in and out of the car, I had to help my legs by lifting them with my hands in order to swing them in and out or the vehicle. I'm fairly certain that such a need is not a hallmark of good race preparation.

Now, my experience after a race or long run is much different. After my 50-mile ultra in September, I felt amazingly strong running a 5-mail trail run the next morning. And, after Saturday's first marathon of the weekend, I actually felt stronger running the second marathon on Sunday (and felt similarly fresh running 6 miles on Monday). In fact, one of the things I learned from other runners during my 50 was the importance of stacking long runs in preparation for an ultramarathon. So, as I have my sights set on a 100km ultra in September, I look at the weekend double as a successful training test.

So, the three training principles that I would emphasize for running ultras and multiple marathons are:
  • LSD - Long Slow Distance
  • TOYF - Time On Your Feet (pretty close to LSD)
  • SLRs - Sequential Long Runs

      Tempo...

I went into the weekend double expecting the second run on Sunday to be the harder day of the weekend. As a result, I don't think that I went into Saturday with enough respect for what it would take for me to run an indoor marathon. As a result, I probably went out a bit fast (for me) at the start. I was enjoying the occasional conversations with other runners, and, I was enjoying watching my lap counts go up on the display panel that was set up near the track.

What I didn't do on Saturday (as I think about it in retrospect) was pay attention to my running form. When do indoors runs in my training, I typically do them as tempo runs, keeping a very even form and pace. I wasn't doing that on Saturday. Consequently, my form slipped in the second half of the marathon. Much like my experience in Indianapolis 20 years ago, I don't think that I was picking my feet up very well. As a result, each footfall had a bit of a forward thrust to it as I hit the track. This caused my toes to push into the front of the shoes, and I'll likely be replacing three toenails. I took it easy Saturday night and was hopeful that I would wake up fresh enough on Sunday to attempt #2.

Sunday, I awoke feeling great! My good recovery, thanks to LSD and TOYF, was shining through. I determined that I needed to approach this day differently. First, I would not pay so much attention to the lap counts on the display board. I think that paying such close attention to it actually fueled a mental exhaustion that was not helpful. So I looked once after 4 hours, and again after the 5th, then paid attention as I entered the home stretch of my 204 laps. Mentally, this was very wise. Second, I prepared my usual training music. For the first three hours, I paid better attention to form than I had on Saturday, and enjoyed the surrounding conversation and the music that was playing throughout the facility. Then, at the 3 hour mark, I put in my headphones and fired up a 170-beats-per-minute PodRunner mix. This helped me stay focused on tempo and kept my form smooth. I was not surprised that my time was a bit slower on day 2. And, after how I felt running on Monday, I'm actually encouraged that I try this again next year even in TRIPLE or QUAD format.

That's me with Race Director Extraordinaire, Doug Yoder, after marathon #2. 
 

Up Next: Running Happy

Monday, February 17, 2014

11. My First DNF - And I'm OK with It

DNF

Did
Not
Finish

The Winter Trail Night Marathon

I have prided myself in being stubborn enough to have finished each of the events I have entered since becoming a "runner." This past weekend, I was humbled, but not humiliated. But more importantly, I still had FUN. Here's the 4-strikes-and-yer-out run down.
  • It was WINTER. Running a marathon in the winter is an interesting challenge. As a result of my recent experiences, I have an even greater respect for the race directors and all of their good work. When you sign up for a winter marathon, chances are it is still warm and sunny out. In fact, this year's Planet Adventure Winter Trail Night Marathon had to be postponed because the weather on the original date in January dipped into dangerous territory with extreme cold and wind chills. Winter also brings with it the chance for snow -- and we have had more than our share this season in Indiana.
  • It was on a TRAIL. I love trail running, but I have to confess, it is harder to get in as many trail miles during the winter, so I have to recognize that a trail run in the winter is going to beat me up a bit more than it would in more favorable weather.
  • It was at NIGHT. Actually, this was one of the reasons I signed up for this one. I love running at night. And with a good headlamp, I had not troubles seeing the trail and avoiding hazards. However, running at night ... on a trail ... in the winter ... does require a certain level of mental diligence. There is little chance that you will find a rhythm and "zone out" like you might on a smooth surface in the daylight (for me at least).
  • It was a MARATHON. Despite the inevitable person who will ask how long your marathon was, there is no such thing as a short one. We all know that it's going to be 26.2 miles when we toe the line. And that distance demands respect.
Put all of these factors together, add in my slow pace even in good conditions, and it became obvious to me midway through the second of four loops on the trail that I was unlikely to make the cut-off to begin the fourth loop. I quietly pondered my conundrum over a couple of miles, and admitted to myself that there was no shame in 13.1 miles. Plus, since the race had been rescheduled from three weeks prior, my next marathon was only a week away, and I didn't want to risk injury leading into that one -- especially since there may be a chance to attempt my first-ever double, two marathons in two days. So, as the Terminator said, "I'll be back!"

Repeat After Me: Nothing New On Race Day

We've all heard the adage in the running community:

"Nothing new on race day." 

When something doesn't feel right on a short run, we may utter a few expletives and then just not take the same approach on the next time out. But if the same occurs on a marathon, you have to deal with it for hours (several hours, in my case).

In anticipation of the trail conditions and knowing the area had received a heavy snow the day before the race, I decided to pick up a set of traction aids for the shoes. I looked at the more common YakTrax, but decided that I could feel the coils through the shoes too easily and thought that would become a source of discomfort over the course of the marathon. I went with the DueNorth brand that felt better underfoot (in the store). What I had not anticipated, however, was that the portion of the strap that crossed over at the front of the foot created a blister factor across the top of all five toes on each foot. After ten miles they had to come off and I just dealt with whatever traction I had, which still wasn't too bad in my Altra Lone Peaks. My toes still hurt, but they will be fine for this weekend's marathon(s).

The Other Abs

One of the things about running on trails is that it really demands some good core strength as you work to stay upright over a surface that may not be very upright itself. And, if the surface is such that your feet would like to go in undesirable directions as they make contact with the slick ground, it takes no small amount of muscle control to keep them under you. This is where the abs come in. No, not those abs. I'm talking about the hip abductor muscles that you use to pull your legs together. Even stopping at the half marathon mark, I took somewhere in the neighborhood of 25,000 steps, nearly every one of them on a surface that required some level of response from these abductors to keep myself upright and moving forward. Whether it is snow, mud, debris, or slope, these abs are what will keep you on the trail. And after the mud of the Tecumseh Trail Marathon and the snow of the Winter Night Trail Marathon, these abs are telling me that they need some better attention if I am going to become a better trail runner.
Image from http://suppversity.blogspot.com/2011/08/suppversity-emg-series-gluteaus-maximus.html


On the Horizon

My next two or three marathons are going to be a decidedly different experience. February 22-23, I will be at the Maple Leaf Indoor Marathons in Goshen. Indiana. And, while I don't expect terrain to be a significant factor, 208 laps on an indoor running track will come with its own unique set of challenges. For this one, I am confirmed for Sunday and on standby for Saturday. If a Saturday space opens up, it will be my first shot at a double - two marathons in two days - and 4-star Marathon Maniac status. In March, I'm off to the Circular Logic Marathon in Lafayette, Indiana. Again, terrain should not be a factor with a generally flat 1-mile loop course. These just sounded fun. Besides, they fit my travel budget. After that I look forward to taking it back to the streets and trails for the regular season of running.

Up Next: Doubling Up

10: Monuments and Maniacs. "Goaling" My Way Through the First Year.

The "Goaling" Game


I've been a bit slow to post here, but I have some ideas percolating, so perhaps I will catch things up a bit. Let's start with a bit of a year-in-review.

As I have stated before, as I came into my new-found commitment to fitness, I quickly discovered that vague goals such as "get in shape" or "lose weight" were not going to inspire me. So, as my first year of marathoning took shape, so did my goals. So, in a nutshell, here is my progression of goals as they developed through the year. It's all part of the grand "game" that has become my unreasonable midlife fitness challenge.
  1. Complete a marathon before turning 50. (Goal was inspired in 1/1/2012, committed to on 6/9/2012, and completed on 11/3/2012)
  2. Train toward completing a 50-mile ultramarathon. (Committed to goal on 1/1/2013)
  3. Run This Year (2,013 miles in 2013 as my training wrap-around). (Committed to goal on 1/1/2-13)
  4. Complete a 50 km ultramarathon (assess the legs for the possibility of a 50-miler). (Completed 5/11/2013)
  5. Upgrade Run This Year goal to "Bloomington-to-Bellingham" -- 2,346 miles for the distance from where I live now to where I went to college. (Goal committed March, 2013, and completed 12/18/2013)
  6. Qualify as a "Marathon Maniac." (Goal committed 8/3/2013, completed 9/28/2013 at 1-star level. Upgraded to 2-star status on 10/19/2013, the day on which I completed my "year" of 2,013 miles
  7. Upgrade final "Run This Year" goal to 2,413 miles because and even four centuries for an overshot just sounded fun. (Goal committed 12/18/2013, and completed 12/31/2013)

Milestones


All told, my first year of running marathons turned into quite the amazing adventure, spanning from my first marathon on November 3, 2012 to to my ninth marathon (or longer) November 2, 2013. I was fortunate to remain injury-free throughout the year. Deciding on goals that I felt were realistic was key, but even more important was to maintain the primary goal: HAVE FUN! Here is the basic list of milestones:
  1. First ever marathon. Indianapolis Monumental Marathon, November 3, 2012.
  2. First trail marathon was completed on the Tecumseh Trail on December 1, 2012.
  3. Having set a goal of completing an marathon before turning 50, I ran my THIRD a week before my birthday at the Southern Indiana Classic in Evansville, Indiana.
  4. Completed my first Ultra Marathon at Dances With Dirt in Gnawbone, Indiana. I completed the 50 km distance.
  5. Declaring 2013 as "The Year of 50," not only did I turn 50 and complete the 50 km ultra, but I also completed my first 50-miler at Run Woodstock in Pinckney, Michigan.
  6. After completing the inaugural Mill Race Marathon in Columbus, Indiana, I found myself qualified to enter the ranks of the Marathon Maniacs, having completed 3 races in less than 90 days for 1-star status. As an added bonus, the Indianapolis Marathon in October bumped me to 2-star status, being my eighth in less that a year.
  7. My training wrap-around as I prepared for the 50-miler was to RunThisYear -- amass at least 2,013 miles in 2013. I was fortunate to spend all of 2013 free of any injury or illness. As a result, my miles came with relative ease. And, as I approached the October 19 Indianapolis Marathon, I measured my training to hit my 2,013th mile as I crossed the finish line of the marathon.
  8. And, finally, on the 356th day after my first race of at least 26.2 miles, I returned to the scene to complete my NINTH at the 2013 Indianapolis Monumental Marathon. Thus, my tally on my first year of running was:
    • 5 road marathons
    • 2 trail marathons
    • 1 50 km (trail) ultra marathon
    • 1 50 mile (trail) ultra marathon
    • 2,329 total miles from November 3, 2012 to November 2m 2013.
...And here's a corny picture to go with the milestones. Not quite as impressive as Mark Spitz or Michael Phelps, but I'm just having fun with it.
First-Year Marathoning Bling!

Take-Aways

It is not my intent to boast but to inspire. As I neared my 50th birthday, I was overweight ("obese" according to the BMI charts) and unhappy with the shape I had become. By committing to small attainable goals, and then building on those over time, I have been able to do things that I had never imagined this body could. Running has become not just something that I DO, it has become a part of who I AM. And I am having a lot of FUN with it.

New Goals for 2014?

This year, I plan to try my first 100 km ultramarathon. So, my training wrap-around, naturally, is to RunThisYear. I am also trying to do a better job of incorporating a more varied running and workout routine, Including a little speed work and more time in the gym. I'll let you know how it goes.



Up Next: My First DNF - And I'm OK with It