A Crash Course for the Race Course

The first race I ever ran felt like a junior high dance.  I wasn’t sure where to go or what to do.  I wished I had headphones and sunglasses like every other runner so I looked cool and confident. 50 plus races later I’ve learned that races aren’t all I hyped them up to be.  Anyone can race; it’s not for some elite crowd of people.

The Burn Your Lungs Run 5K, 10K and ½ Marathon is only 2 days away.  Here is your race day survival guide so that you don’t have to relive the awkwardness of a junior high dance. 

The day before the race is just as important as race day.  Plan and visualize how your race will go in the early afternoon of the day before you race. Don’t stay up late fretting about the next morning.  Lay out all your race day clothing, pin your bib number on the front of your shirt (if you have it), set out any special food or drink you may need for race day, and set multiple alarms.  The irony of life is that your alarm clock will malfunction on race day; it’s happened to many a runner.

You’ll want to eat a normal dinner the night before the race.  This is not the time to overeat or try sushi for the first time.  Stick to the foods and portions you normally eat.

On race morning take a hot shower.  It will help you wake up, warm up your muscles, and improve your flexibility.  Eat something light 2 hours before the race.  Once again, this is not the time to try something new. If you are a coffee drinker, drink coffee.  If you are not, this is not the time to start! Don’t drink too much though.  Over-hydrating the day of the race will leave you stopping at every porta-potty.  Instead drink a little extra for 2 to 3 days leading up to the race. 

Arrive at the race start at least 30 minutes early. Warm up with walking or a light jog. Vigorous stretching will wear your muscles out, save it for after the race.

The race start can be intense.  It’s easy to run too fast at the beginning and end up dragging yourself across the finish line.  Hold back a bit at the beginning so that you have enough steam at the end. 

When you come to an aid station along the course, don’t stop directly in front of it while you take a drink.  Others are coming behind you and they need room to grab some water as well.  Instead, grab your cup and continue past the aid station before you stop to drink.  It’s also courteous to thank the volunteers manning the aid stations. 

If your race is going to take longer than 1 hour you need to eat and drink while you run.  The goal is to consume 25 – 60 grams of carbohydrates and 8 – 16 ounces of fluid per hour.

There’s the scoop on surviving race day.  If you haven’t registered for the Burn Your Lungs Run, now is the time to do it.  Go to www.burnyourlungs.blogspot.com, or look for the registration booth at the Oyster Ridge Music Festival on Friday evening from 6:00-8:00 p.m.  Remember, racing is not for an elite group of people – it’s for everyone, which includes YOU!

Recover Better To Run Better

On Saturday I ran one of my favorite races, the Wild Iris 21K Trail Race, a challenging race that winds through the foothills of the Wind River Mountains. It’s full of steep climbs and descents which thoroughly trashes a runner’s legs.  After a race like that all I want to do is drink diet coke, eat cinnamon rolls, and lay around the house for days watching TV.  If I didn’t know any better I might end up doing that, however I do know better.  I’ve learned that recovering from a run is just as important as every other aspect of running. 

So what did I really do after the race? I sat in a bathtub full of ice water, drank coconut water, ate a turkey burger, and forced my sore body to get up and go for a walk. Later I pulled on compression tights and went to bed early. I know that doesn’t sound near as fun as lying in bed eating cinnamon rolls, but it was worth it.   

You may be thinking, “Awkward,” as you read about my “post-race” routine, but that’s ok.  After reading this you too may decide to sit in an ice bath or drink coconut water.

The act of running actually breaks your body down.  It depletes your energy, dehydrates your body, and inflames your muscles.  The benefits you get from running come as your body recovers from running. This is why doing the right things AFTER you run is so important. Here’s what your body needs after that hard run. 

You need to refuel and rehydrate within the first 30 minutes. Eating something with a 4:1 carbs to protein ratio is ideal. Drink water or something with electrolytes such as Propel or coconut water. Coconut water is loaded with potassium which will reduce muscle soreness and cramping. Within the first hour after your run try an ice bath. It constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown.

Next, you need to keep moving. Laying around for the rest of the day will only make you more sore later, while walking forces oxygen rich blood to all those sore muscles aiding in their repair. Sleep is also vital to your body’s ability to repair itself, so go to bed a little early. 

Over the next few days you’ll want to massage and stretch your sore muscles.  Tools such as a foam roller or a massage stick can help with loosening up tight muscles and increasing flexibility.  Athletic stores carry these items, and they are worth investing in. Compression tights also speed your recovery time by increasing circulation and reducing inflammation.  A few brands to check out are CWX, 2XU, and SLS3. 

Beyond that, the most important thing is to listen to your body and treat it well.  If you’re extra tired and sore walk for a few days instead of running.  Eat nutrient dense foods, drink plenty of water, and get good rest. Well, those are all of the Personal Trainer’s orders for today. Enjoy that ice bath!

To Ask Or Not To Ask; That Is The Question

I believe there are two kinds of people; those who ask questions, and those who try and figure it all out on their own. I suppose each has their advantages and disadvantages, but for me I’m a “figure it out on your own” kind of person. Which is great when I’m able to actually “figure it out”, but it’s a real bummer when my own attempts fail.

I have a twin brother who is definitely a question person. I never quite understood his need to ask so many questions, but I do have to give props to the guy for being bold enough to ask anybody anything. Questions that would have left me cowering in a corner were boldly declared by my brother. 

When it comes to running there are “kosher” questions, and then there are questions that only my twin brother would dare ask. Both need answering though. The Burn Your Lungs Run 5K, 10K, and Half Marathon is only 9 days away so it’s time to tackle a few of those awkward questions. 

Question 1: Why does my GI tract act up when I’m running? 

When you run your intestines take a double hit. The jostling motion of running can irritate the intestines, and blood flow that's needed for digestion is diverted to your legs and vital organs which can result in cramping, gas, or diarrhea.

Question 2: Is it true that running can cause chaffed or bleeding nipples?

Yep, it’s true!  When men run, their nipples are constantly rubbing against their shirts which overtime can cause painful chaffing or even bleeding.  This shouldn’t keep you from running though! Band Aids, Vaseline or Body Glide, and moisture wicking shirts will all help prevent this painful situation.

Question 3: Why do my legs get itchy when I run?

The most common cause of itchy legs is caused by the millions of tiny capillaries and arteries inside our muscles expanding rapidly because of the demand for more blood. The brain often reads this sensation as an itch. The good news is that this problem should go away as you increase your fitness level.

Question 4: Am I supposed to wear my race t-shirt on race day?

No, your race t-shirt is a “been there, done that” t-shirt. So, until you’ve completed the race don’t wear it. Once you’ve completed the race you’re free to pull on that new technical t-shirt and flaunt your accomplishment. 

Question 5: Why does my nose run just as fast as my feet?

An exercise induced runny nose is most likely due to the increased air flow.  Cool or dry air causes an increase in nasal secretions. There is no need to feel self conscious about your snotty nose, its part of running just like sweat. Be a kid and either perfect your snot rocket technique or just let it run.

There you have it. The answers to questions you may have never even thought to have asked. And they weren’t even embarrassing because you didn’t have to ask them, you got to read them in the comfort of your own home!

Get Your Head in the Game!

My college soccer coach used to always yell, “Get your head in the game,” whenever things started to fall apart on the field.  In my head I always responded, “Stop being a psychologist and be my coach!” After some years of running I’ve realized that “having your head in the game” is just as important as the physical aspects of running.

Runner and author, George Sheenen writes, “It’s very hard to understand in the beginning that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice in your head that wants to quit.”  Running requires intrinsic motivation, or internal motivation.  You won’t last as a runner if you are only motivated by outside, superficial influences. Sometimes others will push you, but most of the time you will have to learn to push yourself.  It’s cold, raining, the grass needs mowed, you’re tired from work, it’s too early, and the question comes, “Will you still get out the door and run?”

In my last article I wrote about good running form.  I hope you’ve been out practicing it.  This week I want to focus on wrapping your head around running.  Here are some pointers to get your head in the right place so that you have longevity as a runner.

First, don’t waste time and mental energy staring out the window at horrible weather trying to decide if you are going to run or not. Just put on your shoes and get outside. Think positively prior to a workout. Think about how you will enjoy the run. When negative thoughts start to creep in, replace them with the opposite.

Be confident.  Don’t let other runners intimidate you.  Running is an individual sport as well as a process, and no one improves without practice.  You are on your own journey.  Author John Bingham writes, “Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do.”  Remember that you are the center of your story. That includes running.

Create a “running mantra”; Something you can say to yourself when you want to quit.  Effective mantras address how you want to feel, not the adversity you are trying to overcome.  Olympic runner Deena Kastor’s mantra is, “Define yourself.”  Elite Ultra Marathon Runner Scott Jurek’s mantra is, “This is what you came for.” Give it some thought and come up with your own phrase to get you through the rough patches.

                                                                                            

When running gets monotonous, it’s time to get creative in your goals.  Such as: run a certain distance, complete a distance in a certain time, run all the way up a hill, or take fewer walk breaks.  It’s also good to try running a new route or at a different time of day.

You only have 23 days till the Burn Your Lungs Run.  So it’s time to, “Get your head in the game!”

2011 Race Record

2011 Race Record

running 101

• my article that ran in the Kemmerer Gazette this week

Being someone who doesn’t like surprises unless they are in the form of money, running shoes, or a new hair color, I’m here to give you a little heads up. You have exactly 37 days till your first race – you’re welcome.

If this is news to you, go to www.burnyourlungs.blogspot.com or www.oysterridgemusicfestival.com and find out more about the race you need to participate in.  I travel over 100 miles for most of the races I run, so trust me, it’s wise to take advantage of a race in your hometown.  The Burn Your Lungs Run is a 5K, 10K or ½ Marathon the morning of July 30^th.  I assume you’ll be in town since it is Oyster Ridge Music Festival weekend. I’ll also assume you may have indulged on all the “festival food and drinks”, so a run on Saturday morning is just what you’re going to need. 

Briefly, here’s what you need to know.  A 5K is 3.1 miles, a 10K is 6.2 miles, and a ½ Marathon is 13.1 miles.  All distances can be either walked or ran. The race is open to all ages.  You’ll get a great workout in and a sweet technical t-shirt all before noon.  You can register online, making it super easy, and all proceeds of the race go to Dance For Life, a local non-profit cancer society.  There will be prizes after the race as well.  You’ll probably beat the “out of towners” because their lungs will be busy searching for oxygen while you power past them at 7,000 ft. 

Not only have I given you your head’s up; I’m here to give you a little running 101 so that you’re ready to go by July 30^th. 

I’m going to start with what I believe is the foundation of good running but which is frequently overlooked – running form.  Phil Wharton, a physical therapist for many Olympic runners says, “Ours is one of the only sports where the technical aspect has been the skeleton in the closet.”  I believe he’s right.  Runners often focus on stretching, hydration, nutrition, and speed-work, but never once consider their running form. However taking the time to learn about correct running form, and then practicing it could save you tons of time recovering from an injury later. 

The author of “Born to Run”, Christopher McDougall, explains correct running form well.  He writes, “Running with good form means landing on the middle of the foot, near the body’s natural center of mass, maintaining an aligned straight posture, not landing on the heel with a straight knee and an outstretched leg, and avoiding excessive lateral motion (rotating the upper body or kicking the legs out to the side).”

I’ll break it down a little more:  Keep your upper body straight with a slight forward bend from your ankles not your hips or back. Your arms should be bent at a 90 degree angle and swing upward from your hips, not in or out across your body. Keep your upper body relaxed (drop your arms and shake them out periodically – this will keep your shoulders from creeping toward your ears, a sure sign of NOT being relaxed). Your knees should be slightly bent when you land, and your foot should land directly under your body, not out in front of you. Focus on having a light, rapid cadence.  To go faster increase your foot-turnover-rate DO NOT lengthen your stride.

Out of all of those aspects, the one I believe is the most crucial to master is the “mid-foot” strike.  Most runners have a tendency to over stride and land on their heel.  One of the major causes of that is actually running shoes.  Brian Beckstead, a co-creator of Altra Running Shoes says, “Our feet don’t have elevated heels, so it’s not natural to expect people to run long distances with a raised heel.”  Brian, along with some others created Altra Running Shoes with a “zero drop” heel in order to prevent a lot of common running injuries. This means that the forefoot of the shoe and the heel of the shoe are at the same height, unlike conventional running shoes where the heel is elevated.  Shoes with extra cushioning in the heel allow runners to have a long stride and heel strike.  The cushioning disrupts the sensory input in the foot and distorts your body’s natural form allowing you to land on your heel.  The ball of our foot was designed to be landed on, not our heels.

One sure sign that you are heel striking and over-striding is that you can see your feet when you run.  This is not a good thing.  You’re feet should be landing underneath your body where you can’t see them.

A good way to get the feel for a mid-foot strike is to run in place, this forces you to land on the ball of your foot (aka mid-foot).  As you work on running with a mid-foot strike you’ll notice that your hamstrings and calves have to work harder.  That’s good though because it means those muscles are taking the extra force instead of your knees, hips, or other joints or bones.  If you don’t run this way naturally, anticipate some sore tired legs and give your body time to adjust to a new stride.  Stretch well after your runs, and take some days off if you’re feeling overly sore or achy. 

I gotta admit I wish I had known these things when I first started running.  It would have saved me a lot of time and money dealing with running related injuries.  So take advantage of the lessons I’ve had to learn the hard way.

Well, that should give you enough information to get outside and start running.  I’ll have some more running tips and tricks to get you ready for the Burn Your Lungs Run in my next article.  Until then “FORM, FORM, FORM!” – Practice it, rest, and repeat. 

The USDA Went and Got a Makeover

I had a birthday this past week, I won’t tell you how old I am but I’ll give you a clue. I had the USDA Food Pyramid ground into my brain at almost every level of school. I remember having to draw out the Food Pyramid for tests in health class, and looking at it on the back of my milk cartoon at lunch. Well, this week along with turning a year older the USDA decided to completely revamp everything I learned in health class.
After nearly two decades it’s time to say goodbye to the food pyramid. On Thursday June 2nd, First Lady Michelle Obama helped the U.S. Department of Agriculture unveil a new symbol – a plate. The plate is divided into four wedges to represent the basic food groups – fruits, vegetables, grains and protein. Next to the plate there is a cup representing the dairy group. This new symbol is intended to be family-friendly and easy to understand, urging parents to provide healthier, more balanced meals for their families. Since MyPlate® has been unveiled there has been a lot of talk about it. Is it better than the food pyramid? Will it help curb the obesity epidemic in the U.S.? Was it worth it to invest over 2 million dollars in order to change the graphic?

Like everyone else out there I have my opinion on the MyPlate® too. I can see some real pros to the change as well as a few cons. I figure since you will be seeing the symbol on the back of every box of cereal, and tons of other products that want to claim they “fit on the plate”, I might as well tell you the good, the bad, and the ugly about it.

First, the good stuff. The USDA’s MyPlate® clearly shows that half of your plate should be filled with fruits and vegetables, and half of your grains should be whole grains. That’s great advice considering the fact that all fiber comes from fruits, vegetables, and grains. Americans typically only eat 12-15 grams of the recommended 25-30 grams of fiber per day. Less industrialized nations consume between 40 and 100 grams of fiber per day because the majority of their diet consists of fruits, vegetables, and whole grains.

Another good change is that the USDA is now using the word “protein” instead of “meat”. Protein can be found in many other sources other than meat such as beans, grains, nuts, and dairy. Many Americans tend to assume that a meal is not a meal unless MEAT is center stage on the plate. As a whole Americans are “over-meated”, and so it’s a good thing to see that “protein” only takes up less than a quarter of the MyPlate®.

The USDA also specifies to drink more water and less sugary drinks within the new MyPlate® guidelines. I couldn’t agree with them more on this; in fact I would say to drink NO sugary drinks.

There are also a few problems I see with this new graphic. First, the size of plate is never specified. Plate sizes have grown right along with portion sizes over the past decades, and it would be safe to assume that eating the USDA suggested amounts on an oversized plate won’t solve the obesity problem in America or teach kids how to eat healthy. Remember those cute little plates your grandmother served food on? Ya, those are the plates you need to be using to follow the MyPlate® guidelines, not the platters your meal is served to you on at a restaurant. Those extra large plates hold enough for a family not just you alone.

Gripe #2 is that the “state” of the fruits and vegetables on your plate is not addressed. Eating half a plate full of fruits and veggies coated in oil, sugar, or some other syrup or sauce defeats the purpose of eating the fruits and veggies. Tip – when there are more calories in what coats a food than there are calories in the actual food it’s a good idea to ditch the spread/sauce/coating/dressing. Your fruits and vegetables should be as close to their natural state as possible. A few ideas of what NOT to have are canned fruits in heavy syrup, vegetables in cheese or cream, and salad drenched in dressing. An extra word of advice, consider it on the house; don’t you dare count French Fries or chips as your vegetable!

Another major problem I see is that a lot of food that is consumed is not on a plate. In fact I would dare to say that most of the food consumed in America skips the plate. Think of all the drive-thru meals, prepackaged frozen meal, snacks, candies, pops, beers, pizza, movie theater popcorn, nachos at the ball game, energy drinks, I could go on and on. The point is, the plate might not be very relevant for most people. Think about it, even school lunch is served on a tray not a plate. Does MyPlate® have a conversion for that?

Overall I would say that the USDA is taking a step in the right direction but this one symbol change is not going to undo our nations fast-food addiction, cure childhood obesity, or the fix the lack of physical activity.

So what should you do? Follow the MyPlate®? Scrap the whole thing and live on steak? Well, definitely don’t live on steak, but trying to follow the MyPlate® guidelines to a tee might prove to be impossible. I believe that everyone eats a little different based on their sense of taste, schedule, appetite, lifestyle, salary, and activity level. So following a one size fits all diet will not work. Each person has to figure out for themselves how to eat healthy. Take the time to learn a little bit about nutrition so that you know what is healthy and what isn’t and then tweak it to fit you.

I’ll even give you a head start. A few basics that everyone should know about nutrition are:

1. Whole grains are far better than refined grains. That means use whole wheat flour, eat brown rice, and limit your intake of cakes, pies, rolls, or other processed carbohydrates.

2. You can’t go wrong with plain fruits and vegetables. They are chock full of the vitamins and minerals your body needs, they are loaded with fiber, and they are low in calories.

3. Meat does not make a meal. Only 15 percent of your daily calories should come from protein so cut back on the meat, and learn to cook some meals without it.

4. The leaner the meat the better. Chicken, turkey, and fish are better choices than marbled steak. Buy lean ground meats and don’t add extra oil to cook them. Wild game is leaner than beef or pork with Antelope being the leanest.

5. You need fat in your diet; it just needs to be the right kind of fat. Animal fats such as butter, cream, egg yolks, or marbling in meat are loaded with cholesterol you don’t need – avoid these. The fats you do need are found in foods like nuts, seeds, avocados, and olive oil. These foods are high in calories so don’t eat them in bulk, however in moderation they are just what your body needs.

6. Your body needs water. Pop, coffee, juice, or any other drink won’t take the place of the water your body needs. If you need to “jazz” up your water in order to drink it add lemon, cucumber, or mint leaves.

7. Low fat dairy is better than full fat dairy. Once again the fat in dairy products is loaded with cholesterol, bad fat. So switch to skim milk and avoid high fat cheeses and creams.

So, your assignment for this week to look up the MyPlate® guidelines as well as other nutrition information. Once you’ve done a little research decide on at least two changes you are going to make to your summer eating style in order to improve your current diet. Cheers! - my glass is full of vegetables!