Runnin' Against the Wind

When you hear the wind rattling the front door and whistling through the eaves, it's hard to get motivated for any kind of outdoor activity, especially running.  As you look outside and see the tree limbs swaying and flags stretched out horizontally, you're probably thinking that daily dose of exercise is going to be pretty miserable, and you may be right.  Running into the wind is tough.  In fact, it's nearly as difficult as running up a hill and maybe even more so because, unlike a hill, you have no idea when it will end.  You're forced to put your head down and power through until the wind lets up, which could take seconds or miles.

There's nothing I can do about the wind, but here are a few tips to help you cope:

Tighten your Hat
BEFORE you start, tighten the strap on your hat.  The concave shape of the brim on a baseball cap makes it perfect for lift off when a strong gust comes by, so tighten up and tip that brim as low down as you can without covering your eyes.  With it tight and low, hopefully your cap will stay on and you won't end up chasing it down the road.

Wear Shades
Wearing glasses is no problem for me---I can't see without them.  But if you're one of the lucky ones with 20/20 vision, remember to grab a pair of sunglasses before you head out when the wind is strong.  Sunglasses will help keep the bits of debris blowing around out of your eyes.  They won't stop it all, but they definitely will help.

Wear Aerodynamic Clothing
If you've ever noticed someone on the freeway riding a motorcycle, wearing loose clothing instead of a tight leather jacket, you'll know exactly why you should wear clothing with a snug fit when you run on a windy day.  The wind is going to find any unoccupied space between you and your clothing and ripple through, expanding the fabric to its max, creating drag and making you even colder than you already are.  When the wind picks up, break out lycra shorts and a compression t-shirt and you'll be able to cut through the wind like a hot knife through butter.

That's all I can offer.  It's not much, but hopefully it will help.  Just remember, it's impossible for the wind to be in your face the entire run unless you're running in only one direction, which would have to involve a pickup and if that's in the plan, I'd scout the wind before you start and change direction if you can.  Whether you're running out and back, or in a circle, you should have the wind in your face only half the time.  So when the wind picks up, put your head down and grit your teeth.  Hopefully around the next corner the wind will be at your back and you'll feel like Hermes with winged sandals, and fly down the road.

LACE UP and like Bob Seger says, "keep runnin' against the wind".     

You're Never Too Old

Harriet Anderson 74, finishing Ironman Kona 2009

Don't use the excuse that you're "too old" to opt out of this program.  If you're starting to feel the years take their toll, that's the best reason to join in the fun and get those legs moving.  For centuries, men have searched for the fountain of youth and come up empty handed.  To date, no one has developed a cure for time and the years go flying by whether we like it or not.  As we age, our muscles shrink and physical activity gets harder.  It's not pretty, but it's reality.  Instead of resigning yourself to the inevitable, fight back and get some good quality exercise.  Yes, you should be prudent and seek the advice of your doctor before embarking on this new journey, but I'm betting your doctor will be impressed with your plan and support your efforts wholeheartedly (no pun intended).

Later in life, the risk of developing heart disease, diabetes, and high blood pressure increases, so what better reason to do whatever you can to dodge impending doom, and exercise?  I'm not saying it's going to be easy.  Your muscles have many miles on them already and your joints don't move like they used to, but if you neglect your health and don't exercise, it's only going to get worse.  So grit your teeth, put on your shoes (with help, if necessary) and start marching.

Check out these role models--they are truly inspirational:

Harriet Anderson is the oldest female to finish the Kona Ironman (2.4 mile swim, 112 mile bike ride, 26.2 mile run in under 17 hours).  In 2009, she suffered a broken clavicle during the cycle portion, but gutted it out and finished anyway.  Last October she finished her 20th Kona Ironman race at the age of 76.

Fauja Singh is the oldest person to complete a marathon, finishing the Scotiabank Toronto Waterfront Marathon on October 16, 2011 at the age of 100 in 8 hours, 25 minutes.

Sister Madonna Buder started training at the age of 48 and completed her first ironman at 55.  She has since finished 45 ironman length triathlons, including the Kona Ironman in 2005 at the age of 75.

Lew Hollander in October 2011 became the oldest triathlete to complete the Kona Ironman at the age of 81.  He beat out three other 80 year old males, to finish first in his division. 

Follow these examples and defy that ticking clock.  You may not be able to turn back the hands of time, but you can add enjoyment to its progression.

LACE UP and get movin'!  (This one's for you, Dad!) 

 

Good Samaritan

I've gotten you to say hello and even offer a few words of encouragement, and you're probably feeling pretty good.  Now your run is not only a time to get in shape, but a chance to lift spirits and spread good will.  The world has become a friendlier place since you've put yourself out there and even though gas is well over $4 a gallon, the smile on a stranger's face is enough to make you momentarily forget your troubles.  Now, let's take things to a whole new level and be a good Samaritan.

The opportunity to help someone else doesn't present itself on every run, but when it does, please step up and do the right thing.  Unlike waving hello or saying a few of words of encouragement, offering a hand might cost you some serious time.  Getting involved has its risks; however, running by and not lending a hand could haunt you for days--even years--so take a chance and help out your fellow man.

Maybe it's as simple as standing up a hubcap that's lying in the gutter, or picking up a soda bottle and throwing it in someone's recycle bin.  If you see a giant palm frond draped across the bike lane (remnants from the latest storm), push it to the side, or better yet, drag it to the nearest yard waste pile.  A couple weeks ago, as I ran by our local elementary school, a ball came flying over the chain link fence and bounced out into the road as several worried children watched, no doubt wondering what was to become of their ball.  Being careful to avoid traffic, I retrieved the ball and threw it back over the fence.  The kids cheered.  I was the hero of the day.  Sure, I had to stop what I was doing, but it's not everyday you get an applause.

Last year I got stuck out on a run, a couple miles from home in an unexpected hail storm.  If you don't know what it's like to be out in hail with shorts and a t-shirt on, let me just say IT HURTS!  Thunder and lightning accompanied the hail and I began to wonder if I'd make it home.  During the brunt of the storm, I took shelter under the eaves of a nearby house, then ventured out as the hail began to subside, trying my best not to slip on the accumulation of hail on the sidewalk.  As I headed down the hill, a white luxury SUV pulled up beside me.  A nice woman with a worried look on her face asked through the rain if I needed a ride.  I looked at her car and looked at the water streaming off my clothes and couldn't bear the thought of ruining her interior.  I declined the offer after she tried to insist several times (the lightning had stopped at that point), but I'll never forget the fact that she was perfectly willing for me to wreck the inside of her car to get me out of danger.

Be on the lookout.  You never know when duty will call.  If you're lucky, it just might be today.

LACE UP and help out!

Complimentary Run

When you saw the title of today's blog, I hope you didn't think you were getting an extra day off--that's not in the plan.  By complimentary run, I didn't mean you get a free day.  On the contrary, I'm going to  give you an extra job on your workout today.

After realizing how good it made you feel to greet your fellow man (or woman) yesterday, today I challenge you to go a step further and add something onto the "hi".  Notice something special and make a point to mention it as you're running by.  I'm not talking about a long soliloquie on how the color of their shirt coordinates with their eyes and pulls their whole ensemble together, or how awesome you think their parenting skills are by how well behaved their children are.  Something simple will do, like, "nice hat" or "impressive dog".  Maybe you pass someone out working in the yard--let them know you've noticed their effort by saying, "looks great".  If you wander by a mom who bravely ventured out on the trail pushing an infant in a stroller while corralling two preschool boys, throw some kudos her way and say "wow, they're having fun".

I'm sure I've already lost a few of you who have determined this is not for you.  Don't hang up the phone yet.  It's easier than you think.  If you saw people light up when you merely said hello, wait till you see their faces when you compliment them on something specific.  They glow.  You'll feel like Santa on Christmas Eve, spreading good cheer from house to house.

I've been the beneficiary of unsolicited compliments on my runs, and I can say, they always make my day.  For example, one day I was feeling particularly slow going up a steep hill, thinking I probably looked pretty dead when a man coming down said, "Great pace".  I don't care if he was lying or not, those two words made getting to the top of that hill a lot easier.  I felt great the rest of the way.  I won't bore you with numerous similar tales, but I can vouch for the fact that a few nice words can have tremendous impact.  Without a doubt, they make a difference.

LACE UP and spread the love!

Why Not Say Hi

I hope you enjoyed your day off.  Your running assignment for this week is identical to last week, so I know you can handle it.

day 1 - run 30 minutes     day 2 - run 35 minutes
day 3 - run 30 minutes     day 4 - run 35 minutes
day 5 - run 30 minutes     day 6 - run 35 minutes

Look how far you've come since we started in January.  It took six weeks to work up to running 30 minutes, now a 30 minute run is your easy day.  Just think how healthy your heart is.  According to the American Heart Association, if you've been sticking to my schedule, you've already added over 34 hours onto your life expectancy (see Heart Healthy Running post from Feb. 12)--that's over a day in less than two months.  Keep it up and you'll live forever!

Now for today's topic...why not say hi?  Should you or should you not acknowledge someone with a friendly hello while you're out running down the road?  To that, I answer, "Why not?!"  Before uttering a single word, you already know you have something in common--you're both exercising.  They may not be running, but they're at least walking, so why not give a nod to your shared commitment to a healthy future and say hello?

More often than not, I get a friendly smile in return when I take the time to say hi.  It's rewarding to see a stranger's face light up when I make the effort to acknowledge them.  It takes so little effort to say one simple word, but the response is often priceless.  It's like we're members of a conspiracy and are acknowledging each others' commitment to furthering the cause.  It makes both of us feel good to think membership is growing.  We're all in this race together--the human race--so might as well support each other when we can.

Granted, there are those that don't want to be bothered, but they are few and far between.  I try not to interrupt a group involved in a serious, ongoing conversation, or interfere with a focused athlete in the middle of an intense training run, but in general, people enjoy being noticed so I almost always say hi.

LACE UP, speak up and don't forget to wave! 

Don't Forget to Pack Your Shoes

It's that time of year to start planning the family get away.  Spring break is just around the corner and summer follows not long after.  Wherever you decide to spend your vacation, don't forget to pack running shoes.  Seasoned runners don't need the reminder--we never go anywhere without the necessary gear--but those of you that are new to the game might need a little nudge.  Maybe you're thinking, "I'm on vacation, for crying out loud.  I'm going to sit by the pool and relax, not strap on my shoes and sweat."  Look at it this way--your heart never takes a vacation (thank goodness), so treat it right and get some exercise before you grab an umbrella drink and head for the lounge chair on the beach.

With the price of baggage fees, a majority of flyers are opting for carry-on luggage only.  I'll be the first  to admit that running shoes take up A LOT of space in a small carry-on bag.  My solution?  Try tying your shoes to the outside of your carry-on.  Although I haven't tried it, I can't imagine TSA objecting to a pair of shoes.  Everyone has to take there's off anyway.  How would anyone know there's an extra pair in the bin?  Once you get on the plane, it should be pretty easy to find room for a pair of shoes in the overhead compartments.  The trick will be to remember them when you deplane.

Likewise, with space at a premium, you barely have enough room for the clothes you need, let alone clothes to workout in.  With a little effort, you can get by indefinitely with just one pair of shorts, one shirt and one pair of socks.  If you stick with synthetic fabric, throw your sweaty gear in the sink, mix with some soap or shampoo, wring out in a towel, hang items individually and they'll be dried and fresh, ready to go the next day.  A cotton t-shirt may not dry in time.

Get up a little early and get that workout in before the festivities start--it's fun to run in new surroundings.  You'll feel so much better the rest of the day while you enjoy your vacation destination.

LACE UP and say A-LO-HA!

The Art of Passing

Nothing wrecks the blissful solitude of a run like spying another runner up ahead, heading the same direction.  The fact that they materialized in your path is a pretty good indication that you're running faster than they are and will overtake them at some point.  For those of you that love competition, having a target to catch is a welcomed sight.  Giving you an added thrill as you pick up the pace, you enjoy every second as you strive to overtake your unsuspecting victim.  With your target in sight, you blow by on the left, perhaps offering a friendly "Good morning" as you speed by at a faster than normal pace, all the while keeping your breathing under control so it appears that you're not exerting extra effort.  Then comes the hard part.  You must keep up the pace so there's absolutely no possibility that runner will overtake you down the road when you run out of gas from the extreme effort you put into the pass.  You threw down the glove, and must pay the price or die trying.  Whatever you do, don't look over your shoulder.  An obvious sign of weakness, your competition will see that chink in your armor and go in for the kill.

If you're like me, on the other hand, having someone up ahead is a nuisance.  An inevitable part of running in a populated area is having to deal with traffic.  I don't like having to pass people and will do whatever I can to avoid it.  Crossing to the other side of the street is always a good option if I'm on a road.  If I'm on a trail, I may take a side route to avoid passing someone, but sometimes there are no other options and a pass is unavoidable.  If I do have to pass, I try to be friendly about it and say something encouraging.

I don't mind being passed, myself, especially by fit looking runners that carry no extra weight on their lean, young frames.  As they run by at an impressive pace without seeming to exert much effort, it reminds me of my younger years as a competitive runner.  Those days are long gone for me now.  What does bother me, though, is the occasional runner, usually male (sorry guys, but it's true), that approaches from behind, gasping for breath, exerting supreme effort to pass the ponytail in front of them.  When I hear this runner coming--believe me, it's obvious--I slow my pace a little and allow them to pass.  Then comes the fun part.  I stay right on their tail for the duration, which is usually much longer than they counted on.  Sometimes they last and sometimes they don't.  If you're going to pass me, you better be able to go the distance.  Maybe I am more competitive than I thought.

LACE UP, get going, and if you have to pass, whatever you do, don't look back!