Chicago's Chill versus Houston's Heat

Having just returned from a two week trip to Chicago I was energized and encouraged to see my running pace, energy and stamina all at levels which I haven't seen in months! Of course the explanation is the comparatively cool Chicago weather conditions versus hot and humid Houston.  Since I'm training for the Chicago Marathon this discovery was highly motivating both via confirming my fitness levels and providing tangible encouragement that by October we will hopefully see good marathon weather conditions in the Windy City.

Additionally, following last weekend's announcement of the tragedy in Afghanistan involving the death of thirty members of the U.S. Armed Forces, I joined a Daily Mile challenge to provide tribute to those brave Americans by running thirty miles.  While competing in this challenge my mind was inexorably focused on the bravery and incredible sacrifice of these men, whose helicopter was shot while attempting to rescue other service men under attack by the Taliban. Without intending to do so I found it impossible to take my normal water breaks every three miles, and ran the entire ten mile distance non-stop with an increasing pace every succeeding mile. Through participation in this challenge, and reflection on the sacrifices and bravery of others the power of the mind to help accomplish feats otherwise unimaginable became clear.

Chicago Marathon training update

So, with a bit less than 12 weeks until the Chicago Marathon I've received a few questions from my running-oriented friends concerning how my training is going, and what will be my race goal. To the first question I'm happy that my training has gone fairly well, thanks to the Kenyan Way Saturday morning long run and my perfectly steady-paced training partner Alison. While I've also managed to get in good weekday training runs (thanks to the well situated 24 Hour Fitness Center that's close to the scenic and well shaded Rice University outer loop) my refusal to do speed or tempo work on the cooler indoor treadmills will compromise any realistic shot for an ambitious Chicago goal. So, presuming ideal Windy City weather (i.e with finishing temperatures no higher than 70F) my goal time will be an easy 3:29, running at a steady 8:00 pace with the Nike pacing group.  

Looking deeper into my proverbial crystal ball in the subsequent three months between Chicago and Houston, if all goes well my Houston ambitious goal will be to P.R. with a 3:19. We'll see!  

Olympian Paula Radcliffe: “I can't imagine living and not running.”

Americans are Fat and Getting Fatter. The "F as in Fat" Report

By CDC. via Wikimedia Commons

Earlier today a fellow blogger and Runners Round Table podcast friend Pete Larson wrote another thought provoking post. He referenced Trust for America's Health recent report entitled: F as in Fat: How Obesity Threatens America's Future. Pete referenced his prior successful weight loss and subsequent maintenance through an active lifestyle and good nutrition, and encouraged the running community to increase the awareness of others to this growing problem.

I committed permanently to lose weight in my early 40's. While then leading a largely sedentary lifestyle, and enjoying the nutritional intake more appropriate to my former high school swim team days, I accommodated my ever-growing waist line by periodic shopping trips for new clothes. While aware of my weight, I wasn't concerned until I was shocked by the sales clerk who informed me that he didn't carry "my size", and in turn I'd need to go to a "big and tall men's store". Finally realizing that my 50+ lbs. of surplus weight would force an expensive change in my complete wardrobe, I was also reminded of the likely consequence of my continued lifestyle through observing my obese father's painful hip surgery and recovery. So, with a double dose of fear, but the inspiration and encouragement provided by a long-time friend's successful loss of 65 lbs. I made my commitment on that day. In the subsequent six months, despite a continued lack of exercise I was nevertheless successful in reaching my 165 lb. goal weight owing to my continued determination and motivation.

Upon reaching my goal weight a colleague made a statement then asked me a question - the combination of which helped determine my more important subsequent success: "While it's great that you've reached your goal weight, it's a shame that you're almost certain to re-gain it all. I know you're not a runner, but why don't you join me tomorrow morning for a run?" While I initially felt angry at the perceived slight, I was well aware that the vast majority of Americans who lose a significant amount of weight, but who don't make a substantive and permanent increase in their activity level, in fact do re-gain. So, with a quick trip to the sports store for the necessary equipment I did take him up on his suggestion and ran the next morning. Now, nearly twelve years later, with well over ten  thousand pleasurable road and trail runs under my belt I'm even more thankful for that friend's timely input. I've found through the sport of running a fun activity which I enjoy year-round that has provided me many friendships, positive life experiences and a tremendous amount of stress reduction - with absolutely certain positive health benefits far surpassing merely helping to effectively control my weight.

I encourage all runners to quickly read through the shocking F as in Fat report and to then use your influence to increase the awareness of others to this vital problem. It affects ourselves, our families, our economy and our society - both in the short and long-term. Here are two short but good motivational and informative videos entirely on-topic:

Use your Alarm Clock to Beat the Heat

To prevent another self-interrupted long-run swelter fest I decided to start my run an hour earlier than Kenyan Way's normal 6:00 AM group start. I'm glad I did!

To comply with Sean Wade's bot-generated Chicago Marathon training plan I wanted to get a full 15 miles in today. With pre-dawn Houston temperatures forecast - again - to be hot and humid (77°F with a 73°F DP), and with the rising sun quickly worsening those conditions, I arranged with my wonderfully steady paced training partner to meet an hour early. Besides the earlier start we agreed to back down a bit on our pace for the first half of the run, to ~8:15 or so. The combination clearly helped, demonstrated by our achieving our target negative split and feeling strong throughout.  When faced with hot and humid conditions use your alarm clock and a somewhat slowed target pace to help you achieve your training objectives nevertheless.

Side Bar. Read this fascinating Globe and Mail article on running in the heat.  Also, if you don't already follow these excellent blogger runners, here are two especially interesting recent ones: Pete with Runblogger and Jaymee with Run Away Fast.

Coffee - The Greatest Addiction Ever (i.e. Besides Running!)

I loved this video extolling the virtues of one's daily cup of joe. Packed into this breezy, informative video is a wealth of amazing coffee facts that just might cause you to drop what you are doing and make yourself another cup.

Temperature + Humidity + Wind + Sun; Warm-up?

On this morning's Kenyan Way training run I bonked beginning in the seventh mile, which with the benefit of hindsight was entirely avoidable. What misled me in deciding my target pace was the forecast starting temperature and dew point being 82°F and 74°F, both exactly the same as last Saturday's successful long run. The key difference, however, was today's absence of a breeze (versus last Saturday's average 11 mph wind with gusts up to 18 mph) and the cloudless sky.

In my experience the humidity - more-so than temperature - played the biggest part in my prior melt downs, leading me to frequently parrot the line I've heard from wise old-time runners: "Humidity - not temperature - is the silent killer." While true, the absence of wind and the strength of the sun are also key in determining the exogenous heat transferred to your body, and thus your ability to run at a given pace.

Sadly, the four key factors which determine the rate of heat transferred to the runner's body: temperature, humidity, wind, and sun, are probably too complex in their individual interplay to allow one to confidently assess one's optimum pace. Fortunately, however, we're all equipped with our highly evolved brains, which, presuming we utilize same - and don't become 'slaves' to the Garmin Forerunner around our wrists - should allow us to continuously adjust our pace throughout our run as necessary. Through continuously adjusting our pace via our perceived level of exertion we simultaneously adjust for the heat which is stressing our bodies, as well as elevation changes, our extent of fatigue, dynamic course conditions, etc.. I hope the this lesson re-learned will pay-off on my next warm-weather run: Don't be so mechanical in using my target pace to over-ride my common sense!

On another running-related topic, earlier this week I read with interest a good NY Times article discussing whether one should stretch statically in advance of one's run. Personally I only use static stretching after my run (the efficacy of which was unfortunately not studied). Also not explored in the article are the benefits of dynamic (vs. static) warm-up techniques.

My curiosity thus piqued on my morning's routine iPad perusal of running related articles (thanks Zite!) I stumbled on an interesting article, which included two recommended warm-up routines from Coach Jay Johnson. These look very interesting and I intend to try them out. Thoughts?





Finally, a link to my ever growing inspirational running quotes and mantras.

Running truly is 80% mental

Joan Benoit Samuelson dramatically won gold in the women's marathon at the 1984 Summer Olympics in Los Angeles, the year that event was first introduced for women. Afterward she was quoted as saying: “Running is 80 percent mental.” I fully agree, and this morning's training run demonstrates why.

I ran with the Kenyan Way training group beginning at dawn, on a typical hot and humid Houston early morning. The temperature was already 78F, the humidity was a dripping 90%, and the sun - though low on the horizon - was already baking. I felt drained after only seven miles when we temporarily returned to base for fluids. Despite my growing fatigue I had held onto the group's 8:00 pace for the entire distance, but unlike prior cooler training runs it was truly an absolute struggle. Consequently, I was ready to hang it up, and began to imagine the delicious thought of taking an early shower.

With my mind nearly made I suddenly remembered the commitment I'd given to the friend running beside me an hour before, that I'd run the entire planned 11 miles. So, despite my doubts, I decided to run with the suddenly enlarged group for the remaining distance. The psychological benefit of being part of a group paid off! I was drawn into the group's conversation, and by doing so appropriately slowed my pace somewhat. Before I knew it we were back at base! Afterward, looking at my Forerunner I was delighted to realize that we'd maintained the same consistent 8:00 pace throughout the entire distance - despite the warming conditions.

If you're training for a longer distance race such as a marathon or half-marathon you really should join a group, ideally one such as Kenyan Way as it is led by a great coach who provides individualized training plans and replicates race conditions by providing both sports drink and water every two to three miles. You'll enjoy the benefits of running with others who are at - or ideally slightly faster than - your training pace, will treasure the group's companionship, quickly make friends, and will discover the training benefits to be huge. The latter owing to running longer distances than you'd otherwise manage, and being much more consistent both in pacing and in overall frequency.

CB&I Sprint Triathlon Race Report

Only 500 meters in an open water Woodlands Lake swim to start the CB&I Triathlon. That's all. However, looking out over the seemingly far longer course, and the numerous individuals struggling to swim the distance, I had to admit to some nervousness since I'd never swum an open water competitive event.

To give myself encouragement I reflected on my high school years in the swim team, where 500 meters wasn't even a warm-up, and of my earliest swimming success when at age 12 I'd first swum a mile across a Wisconsin lake to earn a Boy Scout medal. With those thoughts, after strapping on my goggles and donning the swim cap appropriate for my group I waded into the very murky warm water with 102 others, and at the sound of the horn took off. After a few strokes in a flurry of white water I was surprised to bump into two swimmers on my left, and realized that owing to my being a right handed, and being stronger on that side, I was veering left with each stroke. Fortunately I realized the problem and compensated somewhat through paddling harder on the left side then popping my head up every four strokes to spot the next buoy and adjust my direction (later, a more triathlon-experienced friend advised that I alternate breathing between the left and the right side, as by doing so I'd swim a far longer distance between necessary buoy sightings). A slow thirteen minutes later I climbed out of the water, dried my feet to put on my bike shoes, strapped on my helmet and began the bike leg.

In the two years since my only prior triathlon I'd modified the pedals on my bike such that my bike shoes clip directly to them. This resulted in improved peddling efficiency, which became evident as my average speed was faster despite training far less, and the fifteen miles passed uneventfully. Nevertheless, I took away three bike-related lessons learned: 1) Increase my bike training, since that activity forms by far the largest percentage of my overall time; 2) Maintain a more aerodynamic forward lean via resting my forearms on the Aerobar; 3) Hydrate more.

I then began the 5K run, and after first satiating my extreme thirst I quickly picked-up the pace and was happy to run well despite the high humidity and temperature climbing into the lower 80's. Immediately after crossing the finishing line the race organizers provided a fantastic post-race food and meet/greet area, and I especially appreciated a convenient tent for the athletes to print their results, which were: Swim: 13:12 (my weakest event, #551); T1: 4:11; Bike 50:06 (#510); T2: 4:33; Run: 22:42 (strongest event, #111); Overall: 1:35:45 (#479/749; M50-54 group: 35/54)

The CBI Tri is a well managed and fun event, which I intend to compete in again - and do much better with significantly increased swim and bike training and practice.