A Year in Review

With 2013 coming to close today I thought it would be appropriate to outline some of the moments I had as they pertain to running.  It has been a great year altogether but I feel I have really done some great things to re-kick off my running lifestyle.  Here is my list of things:

1. Started my track coaching job for Eagle Grove Middles School/High School.  I already coached cross country for a season in 2012 and decided to take an assistant position to coach some track.  I had a great time and fell back in love with the sport.  Coaching, for me, is much more rewarding than competing.

2. Signed up and started training for the Dam to Dam.  I put on some minimal miles towards the end of February and early March with the track team (I love running with the athletes).

3. Organized the Run for Boston in Fort Dodge.  Along with some great friends, Danny Milligan, Robbie Teff, Kacee Schmidt, Jeremiah Feine, and others I was able to organize a 5k to raise funds for the victims of the Boston Marathon Bombing that occurred this year.  We had over 200 people show up and raised close to 6000 dollars to send out to Boston.  This was one event that proved I am surrounded by a great community of people who really want to do good for the world.

4. Ran the Dam to Dam.  One of my athletes from cross country decided to run the Dam to Dam so I thought why not?  I will run it too.  I started training in February and this slowly died off as I switched to coaching middle school.  I ran the Dam to Dam the last day of May without running for 6 weeks.  To my surprise I did it and ran a pretty decent time of 1:31 for a 20k.  This next year I hope to go sub 1:20 (with training this time around).

5. Ran a few small road races.  The thing I love about small road races is I have a good chance of doing well, place wise.  Sometimes I actually walked away with the gold medal.  I lowered my 5k time to a low 18 and it just makes me wonder what I could now.

6. Got together with old teammates and ran the Regional time trial 5k that Iowa Central competes in.  We were able to get enough people together and form an alumni team and run the 5k.  It was quite possibly the worst 5k I have ever run but the experience was great.

7.  Read Born to Run by Christopher McDougall.  This book has inspired me to get back into the sport of running and really changed my entire perspective on the sport.  I changed the type of shoes I wear.  Changed my perspective and have been running (a lot) ever since.

8. Ran a half marathon in Cedar Rapids.  After I signed up for the Des Moines Marathon (7 weeks out) I decided it would be a good idea to see where I was at with my training and run a half marathon.  I had been running with the cross country team I coach and was feeling pretty good.  I signed up for the New Bo Fest Half in Cedar Rapids.  I ran a 1:31 which was great as far as I was concerned as I had run the 20k in May with the same time.  I placed 8th overall and 3rd in my age group.  I needed that confidence booster to really push me.

9.  Ran my first marathon.  I am an impulsive runner.  I like the feeling of just going out and running without a plan.  Most people spend months training for a marathon, I spent 7 weeks.  I attribute my motivation to the people around me, Danny Milligan, Patrick Olmstead, and Robbie Teff who all ran the marathon with me.  It was a team effort and I had a blast.  I can cross it off my bucket list but I plan on doing a lot more now.  I finished in 3:03.57 which puts me just under the 3:05 Boston Qualifying mark.  There have not been a lot of moments in my life that rival crossing the finish line after running 26.2 miles.

10.  The Eagle Grove High School boys cross country team qualified for the state meet.  This was my second year coaching the program and the boys and I set the goal early on in the season to qualify for the state meet.  Last year the team placed 6th and we knew to qualify this year we had a lot of hard work ahead.  I have been blessed to work with such strong, motivated, and good spirited young men.  They truly showed their character this season and got the job done.  When I heard news that we qualified for the state meet I was overwhelmed with emotion.  It makes my top 5 for the happiest moments in my life.  It is the first time the team has been to state since 2007 and to be a part of a program that is growing is a great feeling.  I have to thank the parents, the supporters, Jerry Becker for all his wisdom and knowledge, and the guys on the team for making this year so special.

11. Signed up for two more marathons and my first ultra marathon of 50 miles.  Within the next year I hope to complete many more big races.  I am currently registered for the Triple D Winter Race Marathon in Dubuque which takes place January 19th.  I am registered for the Zumbro 50 miler which is on April 12th.  I have also registered for Grandma's Marathon which is in June.  I look forward to these events and hope to carry on what I have started this year with my running.

Update on Ultra Training

I have shifted my focus recently to train for a marathon which is coming up on the 19th of January.  The training isn't really any different for me but the mental focus is.  I have been really slacking on the miles, which concerns me and I know that it is nobody's fault but my own.  I need to stay focused and hit the pavement.  Some days/nights it is just so hard to find the energy to go run when it is barely above zero degrees or less.  It's always nice to have someone to run with which keeps me focused on the days where I do have someone.
The other problem I have is distance.  I firmly believe that running in the cold weather takes so much more energy.  I feel exhausted after running 6-8 miles when it is 4 degrees.  My body is trying hard enough to stay warm let alone make it through 8 miles.  I have backed off on mileage for this purpose.  I do take advantage of the warmer days and I take the really cold days off (-10 or less).
I cannot afford an injury at this point in time.  Running in the winter poses many threats, with muscles tightening up and ice to slip on.  Most of my runs are at night which makes it so much harder to avoid the ice and difficult terrain.  I have not slipped yet (knock on wood).  I love the feeling of being outside and running.
I shaved my face recently and surprisingly enough it has not bothered me.  I have a face mask that actually feels more comfortable now with a smooth face as opposed to the burly beard I was sporting.  These last 4 weeks of cold weather have seemed like forever but I know I still have at least 8-10 weeks left of it (which will get me through mid-March).  Once that weather turns over to hit at least 30 degrees you can bet I'll be hitting the roads like crazy.  It has truly been a great experience thus far training for this ultra marathon.

It's Always Warm Enough to Run

I read an article about winter running last night that said to stay indoors and forfeit running if the "feels like" temperature is -20 degrees Fahrenheit or lower.  The "feels like" tonight when I ran was -17 so it was still warm enough, as if -20 would even keep me inside.  I took most of the weekend off due to a busy schedule, so now I have to make that up by hitting it hard this week.  I put in just under 13 miles today in 2 runs (today was supposed to be my rest day).

It is safe to say that these are probably the toughest conditions I have ever run in.  Days like these were always made optional in college or our coach would tell us not to run.  I have to stay motivated, the weather is only temporary.  When I end my run I have to wait for my face/face mask to thaw out before I can take it off, or else it will tear out beard hair.  The frost on my clothes goes layers deep.  It is hard to trudge through snow, almost like resistance training.

My way of staying motivated now is to research upcoming races, it gets me excited.  Obviously I have the 50 miler coming up in April, which is what I am training for.  I also have the Triple D Winter Race on January 19th in Dubuque.  I just found out about Iowa's first 100k which takes place May 10th which might be nice to do after the 50 mile and before Dam to Dam (which will now be a half marathon).

The weather is supposed to warm up as the week progresses, but this is only the beginning of winter and getting through the first few weeks will be great mental training, as it already has been.

I Think My Mustache Almost Froze Off

Well, yesterday the roads and sidewalks were icy and to alleviate some fears I stayed home.  No sense in risking an injury when I can postpone a run for one of my designated rest days.  I did, however, run tonight, and I think the roads were just as icy as they were yesterday.  It was colder tonight with a  temperature of 5 degrees, although weather.com says it actually feels like -10 degrees, and I won't argue that.  Bottom line...it was cold.  I was wearing four layers on top, cold gear running tights with cold gear running pants, wool socks, gloves, a face mask, and a hat.  I never really warmed up, in fact I only got colder as my run progressed.  As I was breathing the moisture from my breath was being absorbed by my face mask so I moved it down out of the way of my mouth.  Although, this was initially very cold on my cheeks and nose but I was able to slowly acclimate.  The only problem was, the moisture absorbed by my face mask froze and sort of formed a cast around my lower face which was kind of a weird feeling.  My mustache froze to the point that I felt it was going to fall off which would be a shame since I have grown it for so long (see picture at bottom).

The best part about the run is I felt great, physically.  My body feels like it is in great shape as I was able to run at a nice fast pace the entire 6 miles.  I feel motivated to keep this going and hit the streets hard for weeks to come.  The cold weather is a deterrent but I can get past that.  Tonight was the coldest it has been and I survived.  I do not doubt it will be colder in days/weeks to come, but that's dedications for you.

Long Run > Short Run

I went for a 4 mile run tonight.  It felt good but I feel as if I need an extra pump of motivation and inspiration. I may go back and read parts of Born to Run just to give me that extra push.  The first couple weeks in the cold weather are are starting to get to me mentally, but I have to keep my head up and get through this first wall.  My 16 mile run on Saturday was entertaining and I felt great, but four miles tonight was rough.  This has been a trend where my shorter runs seem more difficult than my longer runs.

Update on Training, First Long Run with Reading

Well the holiday season has hit officially with Thanksgiving happening this week.  I went out and ran 6.5 miles on Thanksgiving morning in my hometown.  It was a crisp 15 degrees with no wind and it was great to get out and run.  I tried something that I swore I hated and I am not sure I am completely sold yet.  I ran with music.  I got a new pair of headphones that fit in my ears nicely and decided to test it out.  Running has always been a time for me to think and reflect and I feel music gets in the way.  I did find the run moved faster at moments depending on the song, but I also found myself frustrated when I had to skip songs because they just weren't doing it for me.  I don't know, I might continue running with music here and there, it just depends on my mood.

I missed a day of training due to a busy schedule of seeing family and traveling.  My rest day is Friday but I did not run on Wednesday.  I did get 6 miles in on Tuesday (2 more than I was supposed to) and 6.5 in on Thursday (2.5 more than I was supposed to).  Today I went out and ran 16.5 (.5 more than I was supposed to).  The long run felt great.  I combined a bunch of my shorter routes that I typically do in Fort Dodge to get the right distance.  Instead of listening to music I listened to an audio book.  I am a reader but I have a hard time finding time to read everything I want to read, so I figured, I run a lot, so why not try reading while I run.  I enjoyed this more than listening to music.  No, I wasn't able to do my typical thinking while running, but I felt a little more accomplished as I finished 16.5 miles and 10 chapters of reading all within the same time period.  It was a beautiful day to run with the temp at just around 45 degrees.  I may have dressed a little warm but at least I was dressed enough.  This was the first long of my training which is a milestone of sorts.  The first of many but I made it through the first one and I can't wait for the rest.

First run in the series (6 miles)

My first run in my training was supposed to be 4 miles but I did 6 instead.  You will notice this is a trend.  I will try to stick to my training as much as possible, but many times I simply want to run more.  My philosophy is, if you are enjoying it then why not do more.  Many would argue I could get hurt or injured, and while this is a possibility, it is a possibility even if I don't run more.  I don't recommend this for everyone, but my body has grown accustomed to this mentality and I haven't had an injury yet (knock on wood).  Now time for some perspective on the run itself.

The temp outside was 17 degrees with a 10 mile per hour NW wind, so based on weather.com it actually felt like it was 4 degrees.  I bundled up appropriately, mapped my route (mainly in town Fort Dodge), put on my headlamp (it was 8:45 when I started so it was dark).  I was constantly jumping over and dodging ice patches, which will become a skill set throughout the winter.  Nothing too exciting happened on the run itself.  The bottom line is: it was cold, and the worst part, it's only going to get colder.  I am up for the challenge and was excited to get back out on the roads after a four day absence due to some food poisoning over the weekend.  Six miles seemed short, and easy, which is great to start training.  It helps that I have been putting in a lot of miles up to this point.

I am more focused now than I ever have been.  The winter months though brutal, long, and cold will be an adventure that I am looking forward to conquering.  I have run in the winter before but never to this extent.

Day 1: Introduction

As I continue to post about random running information and tidbits I will also be chronicling my experience of training for my first ultra-marathon of 50 miles.  The ultra takes place on April 12th in Theilman, MN.  The link to the race information is here: Zumbro 50.  The training schedule I have is intense, especially if you pay close attention to my weekends.  Training for an ultra, from what I've read, takes a considerable amount of discipline, which makes sense.  My long run days are Saturdays and Sundays, yes back to back long run days, and cap off at 28 miles for the longest run I do.  The main goal is simply running...just running.
I think the hardest part of all of this is the training time.  I will be doing my training in the coldest months in Iowa.  Anyone who has lived in the Midwest knows these winters can be pretty brutal.  Heck, just walking out to my car in the morning is enough to keep me indoors.  I will be posting about my experiences, hopefully on a daily level.  This begins my posting on the training and the process.  My training starts today so I will be posting later about my first run in the training.  Below is a link to my training schedule in case you are interested in seeing just how crazy all this looks on paper.  Thanks for the support.

50 mile training schedule

Mental Training

I am a strong believer, as are most people, that running is a mental sport.  Just as it is important to physically prepare your body, it is important to prepare mentally.  I submit a few ideas to prepare mentally.  The bottom line is, get out of your comfort zone, disturb your mind.

1. Run by yourself.  If you usually have a running partner, try running alone every once in awhile.  Your partner provides someone to talk to, pace with, and feed off of.  In many races you won't have that person there.  When I did my first marathon four weeks ago I spent much of the race in solitude.  I was ready for it, because much of my training was done alone.
2. Ditch the music.  I don't run with music, I hate running with it.  Many people "need" it because it gives them that extra push.  What better way to train mentally than by giving up that extra push.
3. Go minimalist.  Not just with shoes, but leave all the extras at home.  Too often we are too focused on pace, route, time, distance, etc.  Leave the GPS, cell phone, iPod, etc. all at home.  let your run be free.  
4. Go the extra mile, literally.  Feeling exhausted and tired and in pain?  Try going an extra mile or two.  Push through the exhaustion.  You will hate it, but it will be rewarding afterwards and is great for strengthening the mind.
5. Long straightaways.  The worst routes have zero variety, and zero scenery.  Every once awhile throw one of these in.  It's great for mental toughness.  A 3-4 mile straight road is brutal, but man nothing says "brainpower" like working through that.
6. Run at your lowest point.  Usually this is right when you get home from work.  All you want to do is relax, eat, and watch TV, instead go for a run.  
7. Train in crappy weather.  Obviously you cannot control this, but don't make weather an excuse not to run.  I love Bill Bowerman's quote "there's no such thing as bad weather, just soft people."  Run in the snow, rain, wind, heat, whatever makes you uncomfortable.  Make sure you dress appropriately, as you want to be safe, but make sure you don't cut yourself short just because there's a little rain outside.
8. Run far away from your starting point.  This is my favorite method.  Create a loop on mapmyrun.com that takes you far from your starting location.  Once you get out 5-6 miles you have no choice but continue because whether you finish the loop or simply head back you still have a long ways to go.  
9. Hills.  Hills are great for physical training but, I argue, even better for mental training.  When you come to a hill charge it.  Try incorporating more hills in your workouts and push your body through them.
10. Motivate yourself.  This ones a little different because the first 9 all basically tell you to punish yourself.  This one develops from finding a purpose to run, finding a way to make it through those tough days because you have motivation.  Here is a great article from Runner's World.  Find books, movies, stories, etc.  Keep searching for motivation.  I love reading those stories of people who beat the odds.  The stories that continually remind me, "Hey this isn't so bad."

Focus

One of the hardest things to do with running is maintain focus.  I think the difficulty derives from most of our busy lives.  I work as a teacher, coach, and I have a wife and son at home.  Finding time to run is difficult, but I am able to do it with the support of the people I care about.  I think the most important part of focus is trying to remind yourself why you are doing what you are doing.  I recently ran my first marathon in Des Moines, IA and finished in just under Boston qualifying.  I remember hitting mile 16 and looking to the guy running with me and saying, "Can't believe we still have 10 miles left."  He replied, "trying not to think about it."  Those miles from 16-22 were rough, I was separated from the pack, very few people were out sheering that far away, so the only way I was able to continue was focus.  I reminded myself that I couldn't give up, I had gone too far, I had worked too hard to give it all up with only 10 miles left.  All the training, all the hours, all the sweat, blisters, pain.  It all came down to this moment.  I continued on and my second half of the marathon was just as fast as the first half.  I surprised myself, all because I controlled what my mind was telling me.
I don't know if there is a set recipe to follow to stay focused.  Some people repeat words in their head of motivation (family members names, quotes, etc.).  I've tried that and to a certain extent it works.  The one thing I do that works for me is train my mind to believe that the pain is good, the exhaustion is good.  Your body and mind will start to believe it if you keep telling yourself it's true.  One method I do, and I don't recommend this to everyone based on ability level, but it keeps my mind and body trained.  When I go out for a run, I always map my run out based on my training schedule.  When I go out for my run I always find ways to extend the run by adding distance on.  If I go out on a 6 mile run, I typically come back doing 8 miles.  This trains my body to always want more, and if I do less I don't feel it was sufficient.  In a sense I am disappointed with myself if I stick to my training schedule strictly or if I do less.  Some days this doesn't work as my body and mind just aren't up for the task, those are the bad days I talked about in a previous post.
I also always go back to my purpose.  Right now I am training for my first ultra marathon of 50 miles.  I think innately many times our minds try to talk us out of running as far, or at all.  Many times we give into what our minds tell us.  Think about it this way: Your mind tells you to run one less mile, and you decide to give in, after all it's one less mile.  Now what if you did that everyday?  That's 30 miles in one month and that could equal a whole week of training that you gave up on because your mind took control.  Train yourself to take control of your mind.  Find purpose in your running, don't give in to your mind.

8th Mile (Popularity)

Running, jogging, and racing have all seen a growth in popularity in recent years.  Running is a physically demanding activity.  It requires dedication, determination, stamina, and mental toughness.  Why in the world is it becoming more and more popular?  I will give my insight as much as I can, it will all be speculation and associated with why I enjoy running.

It's Social

We are live in a social world that is constantly expanding.  Running provides a common ground, a conversation starter, or just a gathering.  Most people have a need to be social, and running can be a great way to bond, strengthen friendships, or meet new people.  Finding someone to run with is a great way to find enjoyment in running, but it also makes the sport so much more appealing.  Not a lot of sports offer the opportunity to socialize and become a better athlete, and live a healthier lifestyle.

Cost

Running is generally a cheap sport to do.  A pair of running shorts can be as cheap as 15 dollars, nice socks can be around 10 dollars, shoes (minimalist/barefoot shoes) can be about 60 dollars.  You can buy the extras like hydration belts, headlamps, etc., but compared to most sports the gear is actually pretty cheap.  The one thing that does cost a little money is race fees, and if you decide you want more top of the line gear.  

We were made to do it

Red Born to Run by Christopher McDougall and it will explain the scientific evolution of the human body and how we were, well, born to run.  It's natural, it's challenging, and it's calming.

It's Challenging

Something inside of most humans drives us to go further.  Running is a sport where you can constantly improve and go one step further.  It's fun to challenge ourselves and make improvements.  

7th Mile (Running Etiquette)

I am thoroughly convinced that running is one of the most popular sports today because of how social it can be.  Running can be a great way to meet new people and have great conversations.  It is a friendly sport.  There are people out there that break the unwritten rules of running though, so let's get them out there for everyone to see.

1. Don't be a race bandit (running races without paying and registering)
2. Don't be cocky (everybody is out running the race, it's an accomplishment no matter what, so don't act/pretend you are better than anyone)
3. Congratulate and give encouragement as you run by someone
4. Wave at other runners, walkers, bikers, etc. when you just out training
5. Use a valid and respectful race strategy
1. Not acceptable
• Loafing then sprinting then loafing then sprinting
• Over aggressiveness
• Running the fastest mile you ever have just to lead the race for a bit
6. Start a race where you think you should start a race (if you know you're not going to be a top finisher, don't start right up front)
7. Finish with class, be humble (chances are if you won a road race, you did not win the Olympics...just saying)
8. Respect the rules of the road (stay on the left side of the road, respect the vehicles, and wear the right clothing...especially at night)
9. Not necessarily for runner's but it deals with etiquette: Don't honk at runners for no reason or yell random obscenities/"Run Forrest Run" (we've heard it all before)
10. Thank your supporters

6th Mile (Food)

I love food as much as the next guy, and this is a struggle as a runner.  What to eat, when to eat, how much to eat?  These questions consume any athlete.  Hop online and do the research for diet and you come up with a cluster of contradicting information.  Ultra runners are unique in that many are vegans, with their sole diet consisting of fruit and veggies.  Some runners drink soda, some ultra's hand it out.  Some runners load up on carbs, protein, etc.  Some runners just don't care.  I tend to align with the last one of these.  I'll explain why.

Runner's Need Fuel

I am a strong believer that, depending on how much you are running, it doesn't matter a whole lot what you are putting in your body as long as you are burning it off.  Now I am not a dietician or health fanatic and I'm sure most people most people will discount what I have to say, but in my first post I said most of this blog will develop from personal experience.  I read the book Once a Runner and it gave a great analogy for runners, "if the furnace burns hot enough, it can burn through anything."  Now, I'm not saying to go out and binge eat junk food, soda, and big macs.  What I am saying is, don't spend so much time wondering and worrying about what you are putting in your body, which brings me to number 2.

Eating is a Mental Game

I often have the conversation/lecture with the kids I coach about eating the right foods, drinking the right drinks, and being careful about how much they eat.  Then paranoia sets in and they start over thinking everything.  It becomes a mental game, if you tell yourself you are going to cramp because you eat something, chances are you will.  If you tell yourself you might run poorly if you eat something, chances are you will.  Before every race I ran in high school I always had a Red Bull and banana.  I always ran fine, arguably well, because I told myself I wouldn't do well without those things.  Red Bull is horrible for you, but my mind took control of the situation.  Now I take a different approach, I don't focus on what I put in my body, I focus on running.  I tell myself I am going to run well, and feel fine no matter what.  It works.

Now it's time for the Contradiction

In the first part I basically said it doesn't matter what you eat/drink.  That's not true.  Scientifically your body will perform better with/without certain things.  Cut out the bad things from your diet.  It's ok to have junk food here and there, just don't live on it.  It's ok to stop at McDonalds once in a blue moon, just don't live on it.  I don't drink soda, I don't drink alcohol, and I rarely eat fast food.  I know these things are harming my body and they don't really do much for me so I cut them out.  The point of this is bad foods are ok in moderation, and a few oreos probably won't make you a worse runner.  One big mac won't ruin you as a runner.  

Set Goals For Yourself

You do it with your running, why not apply goal setting to your diet.  Seven weeks ago I decided to stop drinking soda, mainly because of this article.  I have had the urge to pick one up, but have not because I know it would be detrimental to my goal.  I was drinking at least 1 or 2 bottles of soda a day, and I needed a change.  I drink more water and juice now and feel a lot better about myself because of it.  I also sleep better at night, and save a lot of money.  Along with this I stopped eating fast food.  I started running down 5th Avenue South in Fort Dodge, which is lined with fast food establishments.  I was so disgusted by the smell that I decided if I can barely stand running by these places because of the smell, why should I eat at those places.  Once again I feel a lot better about myself because I have stuck with the goal.  Maybe start small, "I will eat more fruit and veggies" or "I will cut back on candy, cookies, and chips."  It's a lifestyle choice that you have to make and if you set your mind to it great things will happen.

Don't Lie to Yourself

Just because a poptart says it is made with real fruit, does not make it healthy.  Just because a bag of potato chips says it has 40% less fat, does not make it healthy.  Don't become that person who makes up those lies and excuses.  If you give up soda, give it up.  Don't reward yourself with the initial thing you gave up.  DO NOT ever say "It's just one."  You have just given up, if that's the case.

Research

Find something that works for you.  Do the research online, Runner's World and Run Addicts have excellent articles focusing on health and diet.  Don't assume everything that is written will work for you, and don't discount something just because another article does.  Spend time searching for what is right for you.  Everybody is different and people's bodies respond differently to different things.  

5th Mile (Book Review: Running With Kenyans)

The fastest people on earth, who are they?  Based on Olympic champions, world records, marathon domination, most people would say...Kenyans.  Kenya has dominated the long distance field for years and continues today with a new world record in the Mens marathon in Berlin set by Wilson Kipsang and Kimetto setting a new course record in Chicago just this year.  The book, Running with the Kenyans, is written by Adharanand Finn of England.  It follows him and his family on an extended trip to Kenya so Finn can train with a group of Kenyans.  He is introduced to methods of training, a new diet, a different form, etc.  Like Born to Run this book also introduces the "barefoot" running style but flips back and forth and actually presenting both sides of the issue.  The book is truly inspiring and makes me want to pack my bags and head over to Kenya for a few months just to see what I can do.

It is crazy to think that in the small community that Finn lives in for a short period of time is home to past world record holders and Olympic and marathon champions.  If you are a runner in Kenya you are not doing run of the mill road races for benefits, you are doing long races to win.  When I ran in college I had a few teammates from Kenya and it always blew my mind how easy it was for them to run.  After reading this book the picture is a lot more clear.  I hear people say things like "it's because they have an extra muscle" or "if I had to run from lions I would be fast too."  These are somewhat offensive because it's creating a reason why these people are fast that is not accurate whatsoever.  These people are fast, simply because they run...a lot.  It is their life, not every Kenyan is fast, but the ones that decide to run, make it their lifestyle, they make it their job.

The finale of the book is set in the desert of Kenya as Finn, along with his Kenyan teammates, are running one of the most brutal marathons known to man.  As I said earlier, this book is truly inspiring, makes you want to improve your running in every aspect, and is an unforgettable read.

The 4th Mile (Having a bad run is acceptable)

I always have to remind myself of this idea for some reason, because no matter how experienced a runner is it is always annoying to not run how you expect to run.  I have been training for a marathon recently and have set my goal at 3:30 which is 8 minute pace for 26.2 miles.  Not a bad pace, and should be a good time for my first one.  Many Saturdays are devoted to pace work, so I go out and run the designated distance at 8 minute pace, or close.  One training day I set out on a 10 mile run and struggled to even hit 8:20 pace, which is what I finished the run in.  I was annoyed, frustrated, and discouraged.  How in the world am I going to run 26.2 miles at 8 minute pace if I can't even do it for 10 miles?  I started to realize what most runners start to lose sight of as they become better and better, and work harder and harder.  It is ok to have a bad training day.

It happens to the best of us.  Sometimes our legs just don't want to move like you want them to.  Sometimes they move better than you need them to.  Never let a situation or experience like this bring you down as a runner.  Lace up the shoes again and keep going.  The next weekend I ran 8 miles at 6:40 pace so obviously something was going right.  It is right to be annoyed and frustrated because it shows you care about your training.  We all have bad days, and running is no exception.  Your body is amazing the way it works.  One day you can go out and work wonders on the pavement, the next may feel like all your training has been a waste.  Stick with it, don't be discouraged and embrace those bad days because they are humbling.

3rd Mile (Minimalist Running)

Up until reading Born to Run I was convinced that I needed to pay top dollar for my running shoes.  Always looking for cushion, stability, support, and the occasional style.  At the sporting goods store I work for we carry Nike, UnderArmour, and Asics shoes.  In high school I was dead set on Nike, because they looked good and they fit my feet well.  In college I switched over to Asics shortly, because I was able to get them 40% off and everyone who knows anything about running knows Asics are the "best."  Almost all the time when somebody comes in to buy a pair of running shoes we always refer them to Asics.  They cost more, they are dependable, they are stylish.  This is my biggest dilemma recently because I am not a fan of any of the shoes we sell.  I will wear them for walking around, but not for running, and here is why.

Take your shoes off at some point and run around barefoot.  I will guarantee you that you will notice your running form changes after a few short strides.  You will start to run on your forefoot, you will stand up straighter, you will feel more fluent when you run.  Now put your shoes back on and run around.  Immediately you will go back to the form you are used to, probably a heel strike, slouched a bit, and looking at yourself you would say you look heavy and awkward when running.  You have never noticed this before, because this is what modern running shoes have taught you to do.  Heel striking is a modern invention and believe it or not is not good for you.  It puts more strain on the knees and forces energy the wrong way.  A midfoot or forefoot strike is ideal because you are not striking the ground very hard, you naturally stand straighter, and it takes the strain away.  Watch this video below.

What happens next?  Ditch your expensive running shoes that offer support, cushion, and stability.  It is not helping you.  Now don't ditch them completely because most people, especially flat footers, will need a transition period to minimalist running shoes.  I run in the New Balance Minimus and I love them.  I have also been running here and there in the Saucony Hattori, a zero drop shoe (no built up heel).  I had knee issues in the past, and those issues disappeared almost immediately when I made the switch.  My calves took a little while to adjust because you are using that muscle so much more.  I feel like a stronger, faster, more fluid runner.  In the short 2 months I have been wearing the shoes I have put about 350 miles on them and I feel so much better.  Injury free is the best part.  After I ran the Dam to Dam in Des Moines in June, I thought my knee was done for, and it was for the summer, until I started training with my minimalist shoes.  The best part is, they are cheap.  I spent 60 dollars on my New Balance shoes, and 30 on my Saucony's.  Asics run anywhere from 100-180 dollars.  Why spend that much money on something that is actually doing more harm.

The Saucony Hattori

One precaution I should state: DO NOT start training the minimalist way all at once.  Switch back and forth.  Slowly build up strength in your feet and calves.  Run 1 mile with your minimalist shoes and run the rest with your normal shoes and slowly build up.  I don't run barefoot because my feet are really sensitive.  I probably will never run barefoot but I am as close as it can get without totally stripping off the shoes.  I swear by this approach.  The other you need to do is research.  Many websites will tell you that minimalist/barefoot running can harm you, and I agree, but so can any running.  It works for me and many others, but that doesn't mean it will work for you.  The statistics are striking, 60-85% of all runners get injured every year, wearing these shoes that offer more cushion, more support, and more stability.  If the injury rate is that high it should raise some red flags: "Maybe these shoes are not the greatest" or "Maybe I don't know how to run."  In Born to Run Christopher McDougall states that running in more cushioned shoes is like putting an egg in an oven mitt and hitting it with a hammer.  You really are not doing much, that egg will still end up smashed.  When you wear a more cushioned shoe your foot naturally accommodates and strikes down harder.  Offering more stability and support provides your feet with a crutch and makes your feet weaker.  When you break your arm and get cast, the purpose is to offer support, and it works because the bone eventually heals, but your arm becomes weaker while having that cast there.  These fancy running shoes do the same, but with even more negative repercussions.  Knee injuries, plantar fasciitis, shin splints are all associated with the conventional approach.  Let your feet do what they were made to do, set them free or at least don't hold them back.

Here is a great article to compare minimalist and traditional running styles: http://www.backcountry.com/sc/minimalist-vs-traditional-running-shoes

2nd Mile (Finding Inspiration)

I think inspiration is hard to come by.  When I say that I mean authentic inspiration.  Many times inspiration comes and goes.  I remember the night before state cross country sitting down with the team and watching "Without Limits" the movie about Steve Prefontaine.  The inspiration worked, I felt like going out right then and there and dropping a new PR.  But that inspiration eventually wore off, which is the main reason I always go back to that movie.  Some people look for inspiration in movies, songs, people, YouTube videos, books, etc.  Rarely do these things stick.  We get inspired, we go and run, maybe feel good for a day, a week, a month, but eventually it wears off and running becomes a chore, so we search for inspiration again.  It's a cycle.  There is nothing wrong with it, because it works.

My form of inspiration, as of late, comes from a popular running book titled Born to Run by Christopher McDougall.  The book has become a phenomenon amongst the running community with its new found approaches, and controversial topics relating to evolution, barefoot running, and ultramarthon training.  I read the book, sped through it, and found myself a changed runner.  I immediately ditched my running shoes and invested in some New Balance Minimus', started changing my form, started running for the pure love of it, changed my diet, and I feel so much better about myself as a runner.  I will talk about this book in later posts, but I do recommend it to everyone to find some sort of inspiration.  Running is a lifestyle, one that sticks.  I ran in high school and college, and my running slowly faded after my time as a competitive runner because I lacked inspiration.  I could not find a purpose to running.  My whole running career was devoted to winning, setting records, breaking PR's, impressing others, attaining acknowledgment, but never running truly for myself.  After reading this book it dawned on me that running should not be about winning a medal or award, those things come with time.  Running should be done out of enjoyment.  Sounds kind of hippy-ish, but it's true.  When I hit the roads, trails, sidewalks, etc. I find myself enjoying what I am doing because there are no strings attached, I just love doing what I am doing no matter if I am running at a  6 minute pace or 9 minute pace.  The bottom line is I am doing the running because I have a purpose.  Not to win.  Not to PR.  Not for acknowledgment.  I am running for me.

The First Mile (Innaugural Post)

I want to introduce myself and explain the purpose of this blog in my first post.  My name is Aaron Schmidt, I am a high school English teacher, cross country and track coach, and I work part-time at a sporting goods store.  I ran cross country all four years of high school, competed in track my last two years of high school.  I ran cross country for 2 seasons in college at Iowa Central Community College, and ran track for 1 season.  It wasn't until very recently that I found a new love for running which I will explain in a later post, and I wanted to share my stories, insights, and knowledge with a wider audience.  I am not a scientist or psychologist so perhaps a lot of what I have to say is mere speculation on the sport of running coming from my own experiences.  I am not a great runner, but I am experienced in the sport.  My list of personal records is at the bottom of this blog just to show some of what I have accomplished, most of the times are from high school and college, but I am slowly working my body back into that shape and hope to break some of those soon.
Running is a great sport.  Anyone can do it, and anyone can do it well.  I challenge anyone to go above and beyond.  Read the words that I write, find inspiration, apply some of these things, and live a better healthier life.  I am not going to pretend that some of the stuff I write is new information.  Most of the research I have done has inspired me and I want to spread that information out.  I will discuss personal experiences, research driven approaches, form, races, training, shoes, attire, and the list goes on.  Please follow me on twitter: @schmiaah .

Personal Records:
400 = 52.8 (2007)
800 = 2:00.00 (2007)
1600 = 4:31 (2006)
3200 = 9:54 (2006)
5k = 15:59 (2006)
8k = 27:53 (2008)
20k = 1:31 (hour:minute) (2013)
Half Marathon = 1:19 (hour:minute) (2008)