Set backs.

I must sound like a broken record at times.

"Running is not a science; it's an art."

That doesn't make it less true, it just makes it repetitive.

When I say that, what I mean to say is that there is no one way to approach the sport, nor is there a magic equation that will solve the "problem," whatever that "problem" may be.

When I started, I tried to make running logical. I wrote out a plan, followed a schedule, and subsequently berated myself if I failed to keep up. I *had* to be up to so many miles or at a certain pace by the arbitrary date I set for myself. Anything less than perfection was a reflection of my character.

I was taking what little joy I derived out of the torturous sport of running and I was converting it into a chore.

After I ran a few 5Ks, and I managed to achieve a pace that would prevent being swept off course, I relaxed. I found the joy in running. I found the peace of a long solo run. I found fulfillment in being tired earlier in the morning than most people are awake.

But this period was but a short reprieve.

I'm back to plans, schedules and dread.

I know mentally this is wrong. I should just be having fun out there, but all I can think is, "I've already run 10 miles. I just need to go another 3.1 and I'm half-marathoning."

I'm so close, that every time I go out and fail to go the distance due to pain, injury, illness, heat, cold, dehydration, or whathaveyou, I can't help but beat myself up.

Unfortunately there is no solution to this. It's easy to say, "Blow it off." But I'm rather pigheaded. I will run 13.1 miles or die trying... I just wish I could have some fun on the journey.

Running commentary.

I've noticed over time, that I tend to talk to myself while running.

Now, this is not to be confused with the usual mental coaching session that normally occupies my senses as I hit the trails. I actually vocalize as I run.

It's not a run-long conversation with myself in which I answer myself or anything quite as psychotic. It's more of various mantras and chants I repeat. The more tired I get, the more loopy and lightheaded I become, the more repetitive these prayers to deities unknown become.

Sometimes a song on my iPod playlist will hit a nerve, and I'll find myself repeating a phrase or chorus, sometimes it's a trite "motivational" phrase like "No Pain! No Pain!" or "Not Tired! Just Fired!"

I'm sure I both look and sound like a crazy person to the casual observer. As such I do try keep my volume down when near other folks. I already look silly with my racing gear going at a snail's pace, I don't want to add to it.

Since I run with my iPod blaring in my ears, sometimes I'm unaware of how loud I can be, so when running with other folks I keep one earbud out, so I can also be aware of my environment as well my as crazy antics. This has led to an interesting discovery recently.

I am not alone.

As I ran past one fellow, I overheard him repeating "Come on sun. Come out sun" as it was cold that morning. A lady passed me who seemed to have her own running commentary of "You can do this. You got this."

I'm not sure how this makes me feel.

I mean, either I'm normal, or all runners are bat-shit crazy.

It's all about the bling.

When you hear a runner talk about "bling," they aren't discussing the latest  Zales or Tiffany score. They are referring to finisher medals.

Most official runs, be they 5K, 10K, a Half Marathon, Marathon or Ultra will have a finisher medal. That is a medal you are presented at the end of the run, at the finish line. Because ultimately, it doesn't matter if you came in first or last, if you PR'd or crawled, if you finished, you won.

(Runners don't run against other runners. They run WITH other runners. But I digress. This is a topic for a different post.)

Some runs or races have better bling than others.

Local runs, usually have OTC (Over The Counter) medals. Those are generic medals you can buy at bulk at a local trophy shop. They are inexpensive for racing coordinators, and easy to buy extras of in case of same day registration.

Destination runs, those like the Rock and Roll series, ING, or RunDisney events which require registration months ahead of time usually have amazing custom bling. The medals are usually dated, and are highly coveted.

Of course, the bling is directly proportionate to the cost of the race. The more expensive the run, the more impressive the medal. It makes sense.

A local run may cost you $20 to participate in. An OTC medal is fine.
An ING or RunDisney event may cost you $75-$150 to participate in. An OTC would be an insult. Of course you're getting a hefty medal.

Granted, destination runs bring with them other kinds of bragging rights, since they feature certain criteria that a local run may lack. For example, a minimum pace requirement, early registration doe to sell out, or in the case of the Boston Marathon, you need to qualify to even be considered to run in it. The bling is just a physical representation of the bragging rights you've earn.

The bling says:

1. I followed the rules. 
2. Met the requirements.  
3. I went the distance.

Regardless of the type of run, hoops jumped through, and heft of the medal... bling is bling. Wear it proudly. It announces to the world, "While you were sleeping, I did this. Yay me!"

Imelda Marcos, who?

If you cannot tell by my uber-clever post title, this one's about shoes.

How important are running shoes?

Very.

Think of your car. You wouldn't get very far without tires, right? Your running shoes are tires for your feet.

Like tires, there are expensive shoes, and inexpensive shoes. Does it matter?

Yes and no.

Cost does not always equate to quality, so take that thought and forget it. Brand name also does not always equate to quality, so add that misconception to the trash pile as well.

What you want on your feet is quality. Much in the same way you would want on your car's wheels. Quality tires protect all kinds of important things that make your car go. Crappy or worn out tires are so bad, the police will ticket you for having poor equipment. Unfortunately there is no running police to stop you from running in crappy worn out shoes. Instead, you pay for it but experiencing knee, hip, and ankle pain. Sometimes the cost is injury. Sometimes the cost is surgery.

So, back to the topic at hand... If cost and brand name cannot be used to measure quality for running shoes, how will you know which to get?

Running is not a science. It's an art. The shoe that may work for you may not work for me. There are a lot of factors that must be taken into account.

How fast do you run?
How many miles a week do you run?
How much do you weigh?
How do you distribute the weight as you run?
Do you over or under pronate?
Do you land on your heel, mid foot or forefoot?
Do you suffer from knee pain and/injuries?

There are more questions and unfortunately your answers are the key to discovering the right shoe for you.

The good news is, you don't need to have the answers. What you do need to do is go to a good running shoe store. Payless won't cut it. Neither will the Nike store, or any Brand affiliated shop.

A good running shoe store will normally provide a free gait analysis, as well as provide a full fitting. (Properly fitted shoes is akin to having your tires at the right pressure. Bad pressure on tires equals bad gas mileage. Bad fitting shoes equals pain, blisters and slower running due to the ouch factor.)

At the running shoe store you will learn the type of shoe that is best for you and your stride. Be it a guidance shoe, a stability shoe, or a neutral shoe, once you have that knowledge you can move onto brand name choices within your criteria. And then try them on and do a test run at the store to make sure. Heck, most good stores have a 10 day return, so you can run in them for 10 days before you decide.


You might find that those $150 shoes you thought you needed are bad for you, but those $80 shoes are perfect.


  I've run in Saucony, Mizuno, Asics, and Newtons.

Prices range between $50 to $175.

I've had good and bad experiences with each. I currently run in Newton Isaacs and am currently switching to   Terra Momentum.


I like them. They feel good to me. At the end, that's all that matters.

Water, water, everywhere...

Enough cannot be said about hydration.

If you run, you need to drink water. Plain and simple. Good rule of thumb... If you're thirsty, you're already dehydrated.

So how do you prevent this?

Carry water on your run. Some will need to drink constantly, depending on effort and heat. I meter my water out so I drink approximately 2 ounces of water every mile I run. I start at the 2 mile mark and drink about 4 ounces in one go. That's usually where* the water station is located in a typical 5K run. I then continue with 2 ounce sips every mile marker.

Is that enough water? Probably not, but it's enough to keep me going till I make it to the finish.

I know on certain days, when the humidity is up at 100% (welcome to running in Florida) my body requires a whole hell of a lot more water. Other days, not do much. It's not a science. It's an art to find the proper balance that works for you.

But whatever you do, don't head out the door without some form of liquid refreshment. You're welcome.

*Some 5K runs place the water station at the halfway mark, but most tend to push it closer to the 2 mile marker in my experience... which is admittedly limited.

Mind your manners.

Running in general, has no official rules*.

There's no "designated hitter" rule, no penalty for "traveling" or "high-sticking", nor is there a line ref. The sport is as simple as "lace up and run."

There is though, a certain etiquette that veteran runners adhere by, which can be difficult for the newbie to latch onto. Some things are very common sense-ish, others require explanation to make sense for someone just dipping their toe into the running culture.

Here's a simple short list of usually observed "rules" at an official run.

1. Line up according to your pace not time of arrival.
Fast runners should be at the front. Slow folks should line up at the end of the pack. The "why" is simple traffic management. Plus if you're slow, it doesn't feel that good to have 50 people pass you.

2. If you're slow, stay to the right.
Much like on the highway, keeping to right when going slow prevents a bottleneck on the track or trail. Faster runners will pass on the left. Trust this as a constant.

3. If you need to stop for any reason, slow down, go towards the right and get off the course.
If you wouldn't stop your car in the middle of the highway, you shouldn't stop in the middle of the run. It's dangerous to you and others.

4. If running in a group, run no more than 2 abreast.
It wouldn't be a bad idea to stick to the back of the pack either, if you're running in a large group. No reason to be a road/trail hog.

5. Don't swerve.
You end up blocking runners behind you. It's not cool.

6. Move to the side if someone wants to pass.
If you hear someone say, "excuse me" or "on your left/right", they are being courteous in letting you know they are about to pass you. Don't block their effort. It's rude.

7. Yield the course to wheelchair athletes.
You can change direction faster than they can, especially on a hill.

8. Don't block the table at the water station.
If you need to stop at the station, get off the course. Otherwise, make eye contact with the volunteer, point at the cup in their hand, and they will gladly bring it towards you as you keep moving, albeit slower. Don't forget to thank them. They are not getting paid, and they are taking care of you.

9. Don't stop at the finish line.
There is usually a chute you run through. Keep going, slowing your pace until you are walking. This prevents a bottleneck.

10. Congratulate EVERYONE.
Some people are faster than others, but everyone woke up early that morning, put their shoes on, and ran with you. Everyone did their best. Everyone finished with their heads held high, from the first finisher to the last. And everyone loves a "Good Job!" and a high five.

Running an official event should be fun.

These simple "rules of engagement" keeps it fun for everyone.


*Official events may have actual rules but generally speaking, nothing is set in stone.

Your argument is invalid.

Some mornings I don't feel like going out for a run.

I work 3rd shift, and I've found that running early in the morning, while I'm still hyper is best. However, after a trying or stressful night, I find my gumption lacking. All I want to do is sit on the couch, unwind with mindless TV for 30 minutes and then go to sleep. Lacing up my shoes, preparing my gear, syncing my iPod, and going out for an hour or two when my body is just crying out for rest can be hard.

Times like this I remember Oscar Pistorius.

This man has no legs.*

This man qualified for the 2012 Olympics.

ANY excuse I can come up with for not pounding the pavement is invalid.

The End.





*"No legs" is poetic license. He does have legs. He is, though, a double below the knee amputee... who still beat out a ton of full legged athletes for a spot on his country's Olympic team.