Chris vs Jeff: The New Pact

This weekend, I was in the middle of a run with my friend Jeff Riddle when he asked me "We both know our weaknesses, right?"  I knew exactly what he meant--what is holding us back as better runners.  Jeff has a weight issue (or eating problem).  Myself, I tend to run too fast and not long enough.  I need more consistent, easy miles. Less speed, more endurance.  Jeff needs to eat less and lose weight. Less weight will translate into faster and easier running. We both have known "our weaknesses" for years. Sometimes we work on them, usually we don't.

Of course, that question from Jeff was leading to more than just us admitting to our weaknesses.  He had an agenda. A plan. We knew our weaknesses and we even knew how to correct them...but we fail to make adjustments in our training or daily routines. Jeff proposed a pact. He would eat less and I would run more. Having finished my 100-day running streak, it seemed like a great time to jump into another goal that would motivate me through the spring.  I'm game.  What are the details of this pact?  It's not a pact with the devil is it?  Nope, just a pact with the Riddler!

Jeff will consume 1700 calories or less per day. And he'll "go vegetarian."  No meat, but dairy and eggs are OK.  I'm pretty sure he threw this part in to grab my attention.  It worked. Jeff's a basic meat and potatoes kind of guy.  If he was willing to reduce his daily caloric intake and drop meat from his diet...who was I to stand in his way!?  Good for him. (I am already vegetarian.)

Chris will accumulate at least 50 miles per week all at a heart rate of 150 or less.  Walking is OK as long as it is part of intentional exercise. The key is more miles at an easy aerobic pace. This will hopefully build my endurance base, keep me injury free, and establish a foundation to run well at trail ultramarathons this summer and fall. No speedwork, no tempo runs, no races. If I'm careful, I might be able to incorporate short, gentle strides to work on leg turn-over...but my heart rate can't exceed 150. Why 150 as the limit?  It's a nice "round number" to remember and it fits in well with several running philosophies and coaches:

Phil Maffetone: 180-age +/- adjustments = 180-46+10=144
Ernst van Aaken: 150 or below
Arthur Lydiard: Easy, long, or recover = 60-75% of heart rate reserve = 136-156
Roy Benson: Easy fat-burning = 65-70% of heart rate reserve = 143-150

This pact began on Monday, March 26 and will continue through Tuesday, July 3...that equals 100 days!  July 4 will be a day of celebration and we can assess our success and re-evaluate our goals moving forward into the summer.

What does the "winner" get?  Jeff says "Satisfaction of setting and reaching a goal."  I need more than that!  If we both succeed, I propose we go out to lunch and celebrate.  If one succeeds and the other fails, then the loser treats the winner to lunch.  If we both fail, then we sulk at home by ourselves with no celebratory lunch.

We both agreed to post our progress in a public forum at least once per week.  Preferably every single day.  We can blog, tweet, e-mail a listserv, or do a public running log (like DailyMile).  Whatever works to keep us accountable to each other...and the rest of the world!

I hope we both succeed.  If Jeff stays the course, he'll likely lose 25-30 pounds and several inches off his waist.  If I keep piling on lots of easy aerobic miles, I'll become a master fat-burning machine capable of massive feats of endurance.

Feel free to track my progress on this blog, my twitter account, or my DailyMile log.

Jeff's blog should be more active now and he'll likely track his progress there.

He is a Runner

My last blog post was about being a runner. Not a jogger, but a runner. This post gives an example of a real runner. His name is Geoff Roes. Here is a short Clif Bar video of Geoff (they sponsor him as an ultrarunner):



After watching the short video, check out Geoff's recent race report about his 350-mile run in the Iditarod Trail Invitational.  Participants can ski, bike, or run the 350 miles across rural and barren Alaska. Geoff was in the running division. Why?  Because he's a runner. Not a jogger, biker, or skier.

Geoff  Roes Iditarod Race Report

Joggers don't run across Alaska. Geoff is a runner.

I'm a Runner. How About You?

I am a runner.  I may "jog" at times, but in my heart and my soul, I'm a runner.  It's not necessarily about speed, it's about intensity, passion, and emotion. It's about challenging yourself. How about you? You aren't one of those fitness joggers, are you?  Check out Pearl Izumi's "We Are Not Joggers" short web book.  If it rings true, then you are definitely a runner.  If it bothers or offends you, then you are probably a jogger...a joker...or a poser.

http://www.wearenotjoggers.com/book.html

Welcome to the world of running.
Real running.
Feel it in your soul.
Push hard.
Enjoy the pain.

Enjoyment of Running

If you are not enjoying running, it isn't very fun.  That seems true enough.  I have not been enjoying my running the last few weeks.  Lately, the trend has been turning and my "running enjoyment" index is moving upward.  That's great news and gives me encouragement that I'll be running, racing, and enjoying the hell out of my running within the next few weeks.

Why the lack of enjoyment?  I've been injured.  When you are injured, running ain't fun. Even when you are "recovering" from injury, your running is tentative and lacks joy. And when you have the pressure of upcoming races, that stress can further reduce the pleasure of running. I can't change the past, but I can try to minimize things that reduce my pleasure and maximize those that may increase my enjoyment. That time has come today. Things are going to change.

I now seem to be on the path to a full recovery from my left calf strain.  I've had three massage therapy sessions, two of which were intense deep-muscle massage, and the treatments seem to be working.  My calf has not hurt on the last 4 runs.  With proper warm-up and cool-down, and controlled aerobic running (keeping heart rate below 150), the calf is happy and I'm finding joy in hitting the trails. This needs to continue.  What am I doing to keep on the right track?  I scheduled another 60 minute massage session, am using my HR monitor to limit my effort and pace, and I'm warming up with lots of walking and some very easy jogging...then I commence my "controlled run."

On another front, I have revisited my running goals for the year, and assessed my current progress and made adjustments for the future.  I have already set one new personal record (28-mile Riddle Run on January 28). No more records need to be set!  I am behind on total mileage for the year, but have plenty of time to "catch-up" and reach that goal by December 31.  No need to rush.  I have done a few barefoot runs and feel confident I can reach my goal of a 10-mile barefoot run before years-end. And that pesky 50-mile goal for Howl at the Moon (in August) is still possible with consistent training and no injuries. I need more running and less stress. I have decided to skip the Kettle Moraine 100K race in June. It was intended as another PR attempt and a super-long run in preparation for Howl at the Moon.  I don't need to break my 100K record this year. It can wait. And a "long run" of 100K (62 miles) seems inappropriate and unnecessary for a 50-mile attempt in August.

Likewise, my Potawatomi 50 mile trail race may be by-passed...at least as a real race attempt.  It's on April 14 and I'm not ready.  I'll continue to train and hopefully progress, but if April 13 comes and I don't feel ready, then I'll skip the 50 miler. No big deal.  Maybe I go and use it as a well-supported long run of 20-30 miles, then DNF. Or run/walk the whole thing as an endurance "keep on your feet" type of training. For now, I will not worry about it. I need less pressure and stress.

That's my short-term plan...no worries, no races, no PRs. Continue to heal, continue to run. Keep that "running enjoyment index" moving upward!

Hope you are enjoying your own running. 

4 Days Off + Massage =

Four days off from running, plus a deep muscle massage, equals HOPE for my calf!

My left calf has bothered me for 6 weeks. Sometimes more, sometimes less, but it's been nagging me for far too long. This weekend I gave up hope. Having skipped the Land Between the Lakes marathon, I tried an easy 5-mile trail run.  It didn't go well. My calf tightened up, seized, screamed, and brought me to a halt.  I had to walk the last mile back to the parking lot.

I decided to take a few days off from running...and I scheduled two deep muscle massages. The first was this morning. Wow, it hurt! Good pain, but still pain. I assumed the left calf would be tender and "uncomfortable" as it was manipulated.  Didn't plan on other muscles being so sensitive. Apparently I have all sorts of tight muscles besides the one calf. My right calf protested when trigger points were hit. Hamstrings were praying for relief. Hips were jumping off the massage table. I was thoroughly worked over by this massage therapist! I'm still sore tonight, but I think there is hope on the horizon. I expect to see results after next week's session. Heck, I think I'll feel some improvement tomorrow. I'll try for an easy 3 miles.

While the missed trail marathon is behind me, I still have a 50-mile race in just over 4 weeks. I am optimistic that I'll be on the starting line. That's a nice change from this weekend's frustration and depression.

Ramblings from a Crappy Week

This past week sucked. Not all of it, but enough of it sucked big time to make the whole week a loss.

Sunday: The streak is broken.  I take a voluntary and planned day off from the 101-day running streak. I exceeded my 100-day goal and it felt nice to relax and take it easy.

Monday: Day two off from the running streak. 101 days running, 2 days off. Figured it would help let my calf recover so I'd be ready for the marathon race on Saturday.

Tuesday: Ran a short 3 miles on the treadmill.  Felt good to be back running after 2 voluntary days off.  Felt frisky and ready to go! Things were looking up for me and my calf. Saturday's marathon was looking like a great opportunity to get in a long run and test my fitness. 

Wednesday: Day off from running. Lots of work. Too much work.

Thursday: Ran 3 miles on the treadmill in the morning and my calf flared up. Barely survived the run. Crazy busy day at work. A final attempt at healing the calf was a 60 minute massage in the afternoon.  It felt good, but didn't help the calf. The marathon was in serious jeopardy.

Friday: Woke up and the calf was still sore. No marathon for me. I had the day off from work as a vacation day (supposed to travel to KY for the marathon).  Since there was not going to be a marathon, I went for a long hike with two friends at a new trail in the area.  It turned into a very pleasant 9-mile hike. Calf was tight, but not painful. Hope springs eternal! Maybe the calf just wanted me to skip the marathon.

Saturday:  I was supposed to run the Land Between the Lakes Marathon on this day. I didn't happen. Chalk it up as another DNS (Did Not Start). My left calf flared up on Thursday and it was a wise decision to skip the marathon. After Friday's nice hike, I figured I could try a walk-jog on my local 5-mile trail. It started out well, but ended with a painful calf. Hope is replaced with depression. I have another ultra race, the 50-mile Potawatomi Trail Run, in 5 weeks. Not sure I'll be ready.

Sunday: Writing this blog entry while sipping coffee on the couch. Reconsidering all planned races for this year. Want to call it quits on racing and just "run." Can't even jog at this point, so I'll try to walk the local trails. I have 2 deep muscle massages scheduled with an experienced sports therapist. I am cautiously optimistic this will help. If not, I have no alternative except rest.

100 Day Streak Complete

This morning, I did a 2-mile run on the treadmill.  It was my 100th consecutive day of running at least one continuous mile.  I should have felt more excited, but I was still a little "out of it" from last night's group run with my buffalo friends!  I celebrated 99 days a little too well. Tonight is a nice dinner with the wife. Not sure what tomorrow brings, but I'll run Saturday...and Sunday.  The real test of the streak will be Monday. If the calf is still achy or tender, I'll likely take Monday off. One step at a time, one day at a time.

A few run streak statistics:

Longest run = 28 miles
Shortest run = 1 mile
Earliest run = 5:30am
Latest run = 11:30pm

I would not have completed the 100-day streak without my running friends joining in on the madness. It all started on Wednesday, November 23 when I sent a note to my local running list:

Fellow Buffalo,

Jeff Riddle and I are starting a running streak beginning on Thanksgiving and going for a minimum of 100 straight days (to get us through winter and ready for Land Between the Lakes races in March).  It's a great way to "give thanks" and celebrate your health and fitness on Thanksgiving Day.  Feel free to join us.  I'll be tracking and discussing my run streak progression on DailyMile and my blog.  Jeff may do something similar.  Only requirement is to run at least 1 continuous mile per day. Easy, eh?  There will be some kind of celebration and recognition for those that make it the full 100 days. 

(This simple note sparked a debate about quality versus "junk" miles.  I won't rehash that discussion.  It was lively and entertaining.)

The plan was to start on Thanksgiving Day (give thanks for your ability to run) and keep going for 100 days to make it through the central Illinois winter (March 2). We'd check-in each week to see who was still going strong. With about 20 starting the process, we quickly lost half the group.  But the last ones took longer to fall.  Eventually it was seven hearty souls clinging to the streak. I was inspired by them all.  I would have given up if it weren't for them. And one non-runner deserves special credit too...my wife.  Without her pushing me out the door on several occasions, I would have sat on the couch and missed a day.  For no other reason than being lazy.  Heck, once she had to wake me at 11:30pm to get out for a run before midnight.  Thanks wifey!

Here are my fellow buffalo runners that made it the whole 100 days (some started their streaks before Thanksgiving, some will continue beyond today):

Nancy Daebelliehn <= rocking it between the kids and babysitter schedules
Marty Ern <= injury-prone, but stubborn
Matt Halfar <= barefoot madman
Kristy Powell <= running for two
Gregg Rose <= running and home-brewing
Eric Smith <= all by himself in Chicago burbs

Congratulations to all of you. I'm impressed. I had doubts that I would make it, and I was pretty darn sure you all wouldn't either!  Not sure if I'll try this again next winter.  Not sure if my 100-day streak will turn into 101, 102, or 103 days. Time will tell. For now, I am thankful that my full 100 days are complete.

What did I learn during the last 100 days?  Two important lessons:

1. It's critical to do a warm-up before every run and a cool-down after running.  Your body needs time to adapt to the stress of running.  Walk, then jog, then run. Let the heart and lungs ease into the movement.  Let your muscles and tendons loosen up. After the run, slow into a jog and then walk as your heart recovers and your body processes waste products. Walking allows your legs to stretch and your body to slowly come back to a "normal" resting state. Ten minutes on both sides is great, at least five minutes is mandatory for injury-prevention...or injury rehabilitation.

2. If you set your mind to something, your body will follow. It takes discipline to keep streaking...or accomplish anything in life. Set a goal, dedicate yourself to it, and you'll achieve greatness...or at least be known as the dude that streaked for 100 days.  If you make your goal public, accountability will increase as will your motivation to succeed.  If you join a group pursuing the same goal, the probability of success will skyrocket.

I'm proud of what I achieved and consider every last mile of this streak a "quality" endeavor. I'm ready to rock the spring racing season!