Bursitis, Spring 2004
After fracturing my left femur in 1999, it would be a few years before I conquered my first marathon and managed to post a Boston qualifying time.
Entering 2004 with a qualifying time in hand, I registered for the Boston Marathon. But, a few months into 2004 I began to feel a disconcerting pain in my right hip that was not entirely dissimilar from what I felt in 1999 when I fractured my left femur.
Unnerved and still haunted by the most traumatic running related injury I had ever experienced, I demanded an xray and mri. While the xray came back negative, my orthopedist indicated it appeared there was a fracture in my right hip as per the mri.
I couldn't believe that I had sustained what sounded like the exact same injury in the opposite hip. Fortunately, my orthopedist would quickly recant this statement indicating that in actuality I had bursitis in my right hip. I'd take an inflamed bursa sac over a fractured femur any day of the week.
Sadly, Boston would not be in the cards with this diagnosis as it would take nearly a month for the pain/inflammation I was feeling to fully subside. Time and two shots of cortisone would finally take care of it, however.
The only real insight I gleaned from this one was that I likely was overtraining. Whether it was too many miles or too many INTENSE miles, this injury was clearly tied to my training approach.
Achilles Tendonitis, Summer/Fall 2004
While Boston came and went in the spring of 2004, I remained hopeful that I could still manage a solid marathon later in the fall or winter and salvage the year with a quality race.
The Chicago Marathon became my target as I ramped up my training during the summer. I had broken 3 hours for the first time at this event in 2003, so this event had a special place in my heart. Built for speed, Chicago presented a tantalizing opportunity to post yet another personal best.
But, as my training started to approach taper a nagging discomfort reared its ugly head in my left achilles. Unwilling to jettison my training given I had already been derailed earlier in the year, I stubbornly trained through this aggravation which meant I spent an inordinate amount of time icing, stretching, and massaging my left achilles and calf.
While the achilles held up, I toed the line on race day not sure if I could even complete the marathon let alone post a personal best. Fortunately, it was right around this time I came to understand I was a bit of an overstrider. Which meant I was placing more stress on my calves/achilles than I should.
With this in mind, I tried to focus on taking light/quick strides throughout the race to minimize any strain/stress on my already balky achilles. Once again, fate would smile on me as I managed to complete the race and squeeze out a modest personal best.
However, the left achilles still flares up once in awhile reminding me that virtually no running related aggravation/injury should be trained through and some never fully go away if you don't treat them properly.
Plantar Fasciitis, Summer/Fall 2006
While I have encountered a number of running related aggravations and injuries over the years of varying degrees of severity, nothing has driven me so close to the brink of insanity like plantar fasciitis. In my attempts to get rid of this albatross, I came to regard it on more than one occasion as a demon that had taken up residence in my foot. Unfortunately, even a ritual exorcism wouldn't get rid of this one.
My first encounter with this monster occurred in the summer/fall of 2006. The onset was subtle and insidious. A vague discomfort in my right heel in the morning that dissipated markedly upon walking around was the only sign of anything problematic. In short order, this vague discomfort would matriculate to near omnipresent pain that made walking to the farmer's market uncomfortable and running a veritable nightmare.
I likely spent thousands of dollars on bodywork, Active Release Technique, ice, Strausberg Socks, stretching devices, athletic tape, and everything in between to rid myself of plantar fasciitis. While all of the aforementioned helped to one degree or another, none of it rid me of this beast.
In an act of desperation, I opted for a surgical procedure that would induce trauma and serve to kickstart my body's healing process and allegedly get rid of the foot demon. The surgery would keep me away from running for a couple months and require copious amounts of physical therapy, but eventually I got back to running on a regular basis in 2007.
The real lesson I learned from my first battle with plantar fasciitis is not to take it lightly. Plantar fasciitis can set in and sideline you for MONTHS or YEARS in some cases. While it's always a good idea to be aggressive and proactive in treating any running related aggravation or injury, plantar fasciitis requires this more than any other aggravation or injury out there.
Once you've exhausted all the conventional treatment methods for plantar fasciitis, there aren't a ton of other options that don't involve surgical intervention, a lot of pain, and a LOT of money.
Plantar Fasciitis-THE REVENGE, Summer/Fall 2009
Apparently, plantar fasciitis didn't have enough fun with me in 2006, so it opted to make a return visit to my other foot in the summer/fall of 2006. Fortunately, I HAD actually learned something from our nasty encounter in 2006.
I was EXTREMELY aggressive in dealing with plantar fasciitis this time around. I hit it with everything at my disposal immediately. Cue massage, ART, graston technique, laser treatment, taping, etc. I coupled this with a marked reduction in mileage.
Fortunately, this return visit was relatively mild in comparison to what I dealt with in 2006. But, it was still a source of discomfort and made running unpleasant most of the time.
Once again, throwing money and treatment at my plantar fasciitis would do little more than reduce pain/inflammation. Eradicating it entirely proved to be as challenging as before. But, I discovered a new treatment method with a lovely moniker, 'dry needling'.
Dry needling entailed 'perforating' the fascia and inducing fascial bleeding. The idea was to induce trauma (not unlike what my surgery did years before) in order to fully engage your body's healing process. It took me some time to find someone who had experience with this treatment method, but I finally did. Dry needling was the closest thing to a silver bullet for plantar fasciitis I could find via my research.
That being said, dry needling sounded pretty uncomfortable. My initial impression was proven correct upon subjecting myself to this treatment. The specialist did her best to numb my heel, but the first injection of lidocaine felt like a dagger of flame. Breathing deeply did little to reduce the pain. Fortunately, the lidocaine kicked in just as I felt the needling begin.
The needling was one of the most disconcerting experiences I had encountered in awhile. There was minimal pain, but I could feel odd pressure deep inside of my foot and could feel almost a cracking sensation which was apparently the specialist identifying the worst adhesions in my fascia and 'needling' them.
Not too surprisingly, I couldn't walk comfortably for a few days after this treatment as it induced a MASSIVE inflammatory response. But, this unpleasant treatment method would pay dividends as I found myself running again just a couple weeks later and would salvage the year with a solid performance at the California International Marathon in December.
I suppose the biggest learning from this was that dry needling is an effective treatment method for plantar fasciitis....at least in my case.
Femoral Stress Fracture-Summer 2010
For nearly 5 years, I had been in one way, shape, or form training with the idea that someday I would crack the 2:30's for the marathon. I posted a 2:45 in 2005, a 2:43 in 2008, and had planned on doing so in 2009 before falling prey to plantar fasciitis.
2010 started on a high note as I found myself logging 10 miles/day at around 6:30 pace...comfortably. All I would need was 6:05/mile to swing a 2:39:59. In April, I pulled the trigger and signed up for the Seattle Rock N' Roll Marathon in late June.
I kicked my training up a notch layering on some speedwork and increasing my mileage a bit which is pretty much always a bad idea. But, I was gambling a bit as I had trained this way before and had positive results.
I knocked out a number of very high quality long runs that had me convinced I was in the best running shape of my life and a time in the 2:30's was going to happen.
One of my final long runs before taper was on the horizon. I was feeling ok, but there was a nagging heaviness on the outside of my right leg. I couldn't quite place it, but it seemed minor.
I hit the road with the plan of running 22 miles with most of these miles near my target pace. Within 6 miles, the nagging heaviness had become an unnerving, amorphous pain that I felt on the outside of my leg and above my knee with no rhyme or reason.
I know I have a high tolerance to pain as evidenced by the femoral stress fracture that felled me during Bay to Breakers in 1999. This pain felt frighteningly similar. This is the only kind of pain that has ever forced me to stop running. I tried to convince myself this was not a stress fracture, but the pain I was feeling was significant and was not alleviated by rest or foam rolling.
It would take an xray, mri, and bone scan to confirm my instincts. I had sustained a femoral stress fracture in my right leg. Fortunately, this was not an injury that would require surgery, but there was no chance of running Seattle and I was looking at several weeks (if not months) of not running.
What I neglected to mention is in the midst of my training cycle for Seattle, I was moving to a new apartment and doing most of the heavy lifting myself. My old apartment required walking up two decent sized sets of stairs. In the week or so leading up to sustaining the injury, I spent an inordinate amount of time carrying a variety of large, heavy objects down both flights of stairs.
I suspect it was this additional physical labor that simply sent my body over the edge. I was not doing a good job of giving my body the rest/recovery it needed and it finally gave out. Some lessons need to be learned again.
Tuesday, August 17, 2010
Sunday, August 08, 2010
A History of Aggravations....Part One...
I recently found myself reflecting on my past or my 'history' of aggravations and injuries. What was the first one? Where did it begin? How did I overcome it? What (if anything) did I learn?
It's a cliche to say what doesn't kill you makes you stronger, but there is some real validity to this. A bone that is broken and heals properly will be stronger after the fracture...or at least this is what I've been told by a few MDs.
There's little question in my mind that one can become mentally stronger by overcoming an injury. In some respects, I think one can gain more in this department than any other. Chances are you'll learn how to train better or differently or simply learn when to pull the plug on a run.
So, without any further ado, I'm sharing my history of aggravations (or at least the 'big' ones). If nothing else, my battle scarred past may provide a way for you to identify something that is ailing you or learn how to bounce back.
Sprained Ankle, Spring 1992
I had fallen in love with running in the fall of 1990 and the romance was in full bloom as I entered my second season of track. I had gone from a 14:34 for 2 miles to a 10:34 in six months. I was regularly running 15-16 miles for my long runs. I was young and felt pretty invincible. Oh, how the mighty fall.
I was logging a few miles on the trails at Phoenix Lake with some teammates. It was (and still is) one of my favorite places to run. I remember heading downhill and some loose gravel under my foot slid and my right ankle buckled. I lost my balance. I felt something pop in my right ankle as I slide downhill.
The pain was unprecedented and screaming a few expletives didn't do much to assuage it as I struggled to get back up. Hobbling, I eventually made my way home, but quickly went to the hospital when I couldn't put any weight on the injured ankle.
It was a third degree sprain that required crutches and an aircast for several weeks. This first injury derailed my entire track season and still haunts me to this day as the ankle will always be a bit weaker than the other one. Contrary to popular belief, not everything that doesn't kill you makes you stronger.
But, I learned to protect this ankle and do what I can to strengthen all the surrounding tissues. It hasn't stopped me from running frequently and at a high level. The ankle is prone to tipping, but it's manageable.
Fractured Left Femur, Summer 1999
A seven year interval between running related injuries is pretty good. But, between the end of 1993 and 1997, I wasn't doing a ton of running. It was during training for the first marathon of my life that I incurred an injury that would derail me and bring me perilously close to never running again.
I had been running on a regular basis for the first five months of the year and was feeling strong. I toed the line at the Bay to Breakers that year with the intent to actually run the race and possibly post a personal best. About 4 miles in, I started feeling an excruciating pain in my left hip.
I'd never bailed out of a race for any reason, but I couldn't run anymore. I hobbled my way to the finish line and called my brother (who is an MD) and asked if it was possible I had a stress fracture in my hip. Highly unlikely was my brother's assessment.
So, I hobbled around for 2-3 weeks self diagnosing myself with IT Band Syndrome. I got a shot of cortisone hoping this would relieve the pain and a day later I was in pain that made me lightheaded and nauseous.
I went back to my orthopedist and demanded an x-ray just to 'rule out' the possibility of a stress fracture. x-ray revealed my worst fear, a complete compression fracture of the left femoral head.
I needed to have surgery immediately to insert pins my hip to stabilize the fracture. If the hip displaced, I could contract avascular necrosis and the hip could die....this mean no more running and hip replacement surgery for the rest of my life.
After a deep incision, the insertion of three metal pins, and several metal staples to suture the wound, I was far from running, but at least I knew my hip would survive and I would run again....some day.
A few months later I would have to choke back a few tears as I successfully ran a single mile through Golden Gate Park without pain. Running a marathon was the last thing on my mind, but this injury made me realize how much I loved being able to do it.
I'd be fine with never running a marathon in my life, but losing the ability to run at all put everything in perspective and this injury in many ways acted as a catalyst for a veritable 'running renaissance' that is still running strong today.
Stay tuned for bursitis, Achilles tendinitis, plantar fasciitis, and more!
It's a cliche to say what doesn't kill you makes you stronger, but there is some real validity to this. A bone that is broken and heals properly will be stronger after the fracture...or at least this is what I've been told by a few MDs.
There's little question in my mind that one can become mentally stronger by overcoming an injury. In some respects, I think one can gain more in this department than any other. Chances are you'll learn how to train better or differently or simply learn when to pull the plug on a run.
So, without any further ado, I'm sharing my history of aggravations (or at least the 'big' ones). If nothing else, my battle scarred past may provide a way for you to identify something that is ailing you or learn how to bounce back.
Sprained Ankle, Spring 1992
I had fallen in love with running in the fall of 1990 and the romance was in full bloom as I entered my second season of track. I had gone from a 14:34 for 2 miles to a 10:34 in six months. I was regularly running 15-16 miles for my long runs. I was young and felt pretty invincible. Oh, how the mighty fall.
I was logging a few miles on the trails at Phoenix Lake with some teammates. It was (and still is) one of my favorite places to run. I remember heading downhill and some loose gravel under my foot slid and my right ankle buckled. I lost my balance. I felt something pop in my right ankle as I slide downhill.
The pain was unprecedented and screaming a few expletives didn't do much to assuage it as I struggled to get back up. Hobbling, I eventually made my way home, but quickly went to the hospital when I couldn't put any weight on the injured ankle.
It was a third degree sprain that required crutches and an aircast for several weeks. This first injury derailed my entire track season and still haunts me to this day as the ankle will always be a bit weaker than the other one. Contrary to popular belief, not everything that doesn't kill you makes you stronger.
But, I learned to protect this ankle and do what I can to strengthen all the surrounding tissues. It hasn't stopped me from running frequently and at a high level. The ankle is prone to tipping, but it's manageable.
Fractured Left Femur, Summer 1999
A seven year interval between running related injuries is pretty good. But, between the end of 1993 and 1997, I wasn't doing a ton of running. It was during training for the first marathon of my life that I incurred an injury that would derail me and bring me perilously close to never running again.
I had been running on a regular basis for the first five months of the year and was feeling strong. I toed the line at the Bay to Breakers that year with the intent to actually run the race and possibly post a personal best. About 4 miles in, I started feeling an excruciating pain in my left hip.
I'd never bailed out of a race for any reason, but I couldn't run anymore. I hobbled my way to the finish line and called my brother (who is an MD) and asked if it was possible I had a stress fracture in my hip. Highly unlikely was my brother's assessment.
So, I hobbled around for 2-3 weeks self diagnosing myself with IT Band Syndrome. I got a shot of cortisone hoping this would relieve the pain and a day later I was in pain that made me lightheaded and nauseous.
I went back to my orthopedist and demanded an x-ray just to 'rule out' the possibility of a stress fracture. x-ray revealed my worst fear, a complete compression fracture of the left femoral head.
I needed to have surgery immediately to insert pins my hip to stabilize the fracture. If the hip displaced, I could contract avascular necrosis and the hip could die....this mean no more running and hip replacement surgery for the rest of my life.
After a deep incision, the insertion of three metal pins, and several metal staples to suture the wound, I was far from running, but at least I knew my hip would survive and I would run again....some day.
A few months later I would have to choke back a few tears as I successfully ran a single mile through Golden Gate Park without pain. Running a marathon was the last thing on my mind, but this injury made me realize how much I loved being able to do it.
I'd be fine with never running a marathon in my life, but losing the ability to run at all put everything in perspective and this injury in many ways acted as a catalyst for a veritable 'running renaissance' that is still running strong today.
Stay tuned for bursitis, Achilles tendinitis, plantar fasciitis, and more!
Sunday, July 25, 2010
Thank You...
I get lost sometimes. Sometimes I get mired in the details, the setbacks, the challenges, the chaos, and the general confusion that passes for life. I fail to see things that should be patently obvious...
I think anytime you do something for a long time, you can sometimes lose sight of what it is about what you do that is meaningful or important...just because you do it all the time...neural pathways harden and what was novel can sometimes become routine.
But, then every once in awhile you have a moment that provides a powerful and vivid reminder of what you're all about..and why you do what you do. Yesterday I was fortunate enough to have such a reminder.
People say 'thank you' to me often and I really appreciate it. But, truthfully, I don't always feel worthy of the gratitude and don't always know what to do with it.
It's not because I question the value of what I provide...I've seen firsthand what doors the work I've done can open and it never fails to surprise...or inspire. I love being in a position to do just this.
I suppose I don't always know what to do with gratitude because any gratitude expressed towards me is ultimately dwarfed by the gratitude I have towards the others thanking me.
But, let me give this a shot. Thank you for making me believe in what I do. Thank you for inspiring me to keep doing it. Thank you for reminding me of what's important.
In my darkest hours, just seeing you shines a light that never fails to illuminate the truth. Know that you are in my heart in small and big ways.
For all this (and much more).....I thank YOU.
I think anytime you do something for a long time, you can sometimes lose sight of what it is about what you do that is meaningful or important...just because you do it all the time...neural pathways harden and what was novel can sometimes become routine.
But, then every once in awhile you have a moment that provides a powerful and vivid reminder of what you're all about..and why you do what you do. Yesterday I was fortunate enough to have such a reminder.
People say 'thank you' to me often and I really appreciate it. But, truthfully, I don't always feel worthy of the gratitude and don't always know what to do with it.
It's not because I question the value of what I provide...I've seen firsthand what doors the work I've done can open and it never fails to surprise...or inspire. I love being in a position to do just this.
I suppose I don't always know what to do with gratitude because any gratitude expressed towards me is ultimately dwarfed by the gratitude I have towards the others thanking me.
But, let me give this a shot. Thank you for making me believe in what I do. Thank you for inspiring me to keep doing it. Thank you for reminding me of what's important.
In my darkest hours, just seeing you shines a light that never fails to illuminate the truth. Know that you are in my heart in small and big ways.
For all this (and much more).....I thank YOU.
Tuesday, July 13, 2010
Running...a cost/benefit analysis..
A big part of why many take up running as a sport is tied to the low 'cost' of entry. Put bluntly, running is perceived as a 'cheap' sport. While this is generally true, there are 'hidden' costs and benefits that are well worth delving into...particularly given the current economic climate.
If you're thinking about getting into running or questioning whether or not you should continue to run, consider the 'rough' cost/benefit analysis below. I would never claim the below is exhaustive/comprehensive, but I think this captures the highlights.
Start Up & Annual Costs
-Equipment
Unquestionably, running 'can' be a cheap sport. A decent pair of shoes, a technical training shirt, a pair of shorts, and a digital watch can be purchased for about $200.
With the exception of the shoes, these items will likely last at least a couple years. Assume 3 pairs of shoes per year if you're running on a regular basis and you're looking at roughly $400/year for shoes/apparel/gear.
-Training
Getting some quality shoes and equipment is a solid start, but without any knowledge of 'how' to run, you likely won't be running too far. Tack on a 10-12 week training program and you're looking at about an extra $120 every quarter. So, assume an extra $480/year.
-Net Annual Cost
What you're ultimately looking at is somewhere in the area of $900/year to run throughout the year. Bear in mind that a quality training program will likely include a technical shirt, a discount at a running specialty store, and other perks that may bring down the overall annual cost. Let's assume roughly $75/month.
This isn't too bad if you consider many outdoor fitness programs will run you anywhere from $200-$400 for 6-8 weeks of training. Assume an eight week program at $200 and you're looking at $1300/year just for training. That's just over $100/month. This is also sans shoes, equipment, apparel, etc.
A decent gym membership in the SF/Bay Area will likely run you $100/month. Again, this annual cost is sans shoes, equipment, apparel, etc.
In short, running is undoubtedly one of the cheapest options out there for staying fit. But, there are some 'hidden costs' associated with running that are worth taking a closer look at.
Hidden Costs
-The Cost of Injury
Running is a high impact sport given that running can subject your body to 3-10 times your body weight in impact force per footstrike. Even with the best shoes, equipment, and apparel you can find yourself with an aggravation or injury.
If you're lucky your aggravation and/or injury is minor and can be addressed with R.I.C.E.(Rest, Ice, Compression, Elevation). But, if your injury is more serious (and you want to run again), you'll likely need physical therapy, massage, etc. Assume roughly $100 for an average session with a physical therapist or massage therapist. Further assume 4-6 sessions for a single injury. You're looking at an extra $400-$600/year.
This underscores the importance of knowing what you're doing when you lace up your running shoes as 'most' running related aggravations/injuries are related to poor biomechanics/form and/or the flaws in training.
A quality training program can help with both of these items and hopefully significantly reduce the risk of serious injury risk and reduce the risk of potentially expensive treatment.
-Emotional/Psychological Cost
This item dovetails with 'the cost of injury', but can't be easily quantified. In some respects this could be the biggest hidden cost associated with running. Simply put, if you're a runner and sustain a significant injury that sidelines you for weeks or months, there's an emotional/psychological cost that can be non-trivial.
Significant injuries can hit your wallet hard, but can hit your heart even harder if you love the sport.
Every passionate runner I've worked with who has sustained an aggravation or injury has communicated the marked stress, anxiety, and fear that can accompany a physical setback. Questions such as 'Will I be able to run again? Will I be able to run the same way again? Should I continue to run?' are common...and stressful to confront.
There are all kinds of wonderful endorphins and natural anti-depressants being released when you run and as a runner you get hooked on this. Having it abruptly removed can absolutely take a very real toll emotionally and psychologically.
The Benefits..
-Convenience
Running has a clear advantage over just about every other sport/activity out there in terms of start up cost. But, consider the convenience of the sport. You can literally throw your shoes on and head out the door pretty much anytime you want. San Francisco weather typically never poses a real challenge to knocking out a few miles.
You don't need a gym and you're not dependent upon a glut of equipment to get a run in. This convenience makes running perhaps the most democratic sport out there. Anyone can (and does) do it.
-Efficiency
Running is one of the most taxing physical activities out there demanding a reasonable amount from all of your key physiological systems. Not surprisingly, running is one of the quickest/ most efficient ways to burn calories.
A single mile burns about 100 calories. Assume 30 mins. for 3 miles 3 times/week and you're looking at 900 calories/week burned which gives you roughly 46,800 calories burned annually with 1.5 hours of running invested per week. That's close to 13.5 pounds burned per year.
-Health
Virtually every week I stumble across new research revealing yet another way running improves mental, physical, and emotional health.
Running slows the aging process. Running makes your heart stronger. Running makes you smarter. Running can help stave off depression. Running can make you a better lover. Running reduces the chances of heart disease, cancer, and generally boosts your immune system.
Running can make you the best possible version of 'you'.
Hidden Benefits
-Community
I am fortunate to run group training programs that typically see 150-200 people. I know so many people who feel a bit disconnected. They work long hours, struggle to maintain balance, and lack a real 'community' they connect with on a regular basis.
While some runners choose to strike out on their own, many more opt to join a club, team, or program. I have seen friendships form and develop. I have been witness to numerous couplings. At least one marriage was catalyzed via one of my programs.
In short, running 'can' provide an incredible opportunity to connect with others whether you're just looking for people to run with, friends, potential mates, or just about anything in between.
-Transcendence
For the uninitiated, the idea of running as a vehicle for transcendent experiences may seem bizarre and laughable. But, as we reflect on our lives, there are certain experiences and memories that shine brighter than all the rest.
Running has brought me perilously close to the very limits of what my body can support. While this may sound scary to those who haven't been there, hovering near the brink can be an intensely life affirming experience and has opened my eyes to the possibility that there's more out there I can take on and endure than I thought.
Additionally, I've had moments while out on the road where I lose myself completely in the act of running. In a world filled with stressors, challenges, and distractions, there is a solace and peace I've found in certain moments on the road that truly transcend anything else.
If you consider yourself an adventurer or explorer, there are few journeys more compelling and enlightening than exploring the limits of what your body can do on the road. It's a journey that has engaged me for over 20 years and likely will for at least another 20, if not more.
If you're thinking about getting into running or questioning whether or not you should continue to run, consider the 'rough' cost/benefit analysis below. I would never claim the below is exhaustive/comprehensive, but I think this captures the highlights.
Start Up & Annual Costs
-Equipment
Unquestionably, running 'can' be a cheap sport. A decent pair of shoes, a technical training shirt, a pair of shorts, and a digital watch can be purchased for about $200.
With the exception of the shoes, these items will likely last at least a couple years. Assume 3 pairs of shoes per year if you're running on a regular basis and you're looking at roughly $400/year for shoes/apparel/gear.
-Training
Getting some quality shoes and equipment is a solid start, but without any knowledge of 'how' to run, you likely won't be running too far. Tack on a 10-12 week training program and you're looking at about an extra $120 every quarter. So, assume an extra $480/year.
-Net Annual Cost
What you're ultimately looking at is somewhere in the area of $900/year to run throughout the year. Bear in mind that a quality training program will likely include a technical shirt, a discount at a running specialty store, and other perks that may bring down the overall annual cost. Let's assume roughly $75/month.
This isn't too bad if you consider many outdoor fitness programs will run you anywhere from $200-$400 for 6-8 weeks of training. Assume an eight week program at $200 and you're looking at $1300/year just for training. That's just over $100/month. This is also sans shoes, equipment, apparel, etc.
A decent gym membership in the SF/Bay Area will likely run you $100/month. Again, this annual cost is sans shoes, equipment, apparel, etc.
In short, running is undoubtedly one of the cheapest options out there for staying fit. But, there are some 'hidden costs' associated with running that are worth taking a closer look at.
Hidden Costs
-The Cost of Injury
Running is a high impact sport given that running can subject your body to 3-10 times your body weight in impact force per footstrike. Even with the best shoes, equipment, and apparel you can find yourself with an aggravation or injury.
If you're lucky your aggravation and/or injury is minor and can be addressed with R.I.C.E.(Rest, Ice, Compression, Elevation). But, if your injury is more serious (and you want to run again), you'll likely need physical therapy, massage, etc. Assume roughly $100 for an average session with a physical therapist or massage therapist. Further assume 4-6 sessions for a single injury. You're looking at an extra $400-$600/year.
This underscores the importance of knowing what you're doing when you lace up your running shoes as 'most' running related aggravations/injuries are related to poor biomechanics/form and/or the flaws in training.
A quality training program can help with both of these items and hopefully significantly reduce the risk of serious injury risk and reduce the risk of potentially expensive treatment.
-Emotional/Psychological Cost
This item dovetails with 'the cost of injury', but can't be easily quantified. In some respects this could be the biggest hidden cost associated with running. Simply put, if you're a runner and sustain a significant injury that sidelines you for weeks or months, there's an emotional/psychological cost that can be non-trivial.
Significant injuries can hit your wallet hard, but can hit your heart even harder if you love the sport.
Every passionate runner I've worked with who has sustained an aggravation or injury has communicated the marked stress, anxiety, and fear that can accompany a physical setback. Questions such as 'Will I be able to run again? Will I be able to run the same way again? Should I continue to run?' are common...and stressful to confront.
There are all kinds of wonderful endorphins and natural anti-depressants being released when you run and as a runner you get hooked on this. Having it abruptly removed can absolutely take a very real toll emotionally and psychologically.
The Benefits..
-Convenience
Running has a clear advantage over just about every other sport/activity out there in terms of start up cost. But, consider the convenience of the sport. You can literally throw your shoes on and head out the door pretty much anytime you want. San Francisco weather typically never poses a real challenge to knocking out a few miles.
You don't need a gym and you're not dependent upon a glut of equipment to get a run in. This convenience makes running perhaps the most democratic sport out there. Anyone can (and does) do it.
-Efficiency
Running is one of the most taxing physical activities out there demanding a reasonable amount from all of your key physiological systems. Not surprisingly, running is one of the quickest/ most efficient ways to burn calories.
A single mile burns about 100 calories. Assume 30 mins. for 3 miles 3 times/week and you're looking at 900 calories/week burned which gives you roughly 46,800 calories burned annually with 1.5 hours of running invested per week. That's close to 13.5 pounds burned per year.
-Health
Virtually every week I stumble across new research revealing yet another way running improves mental, physical, and emotional health.
Running slows the aging process. Running makes your heart stronger. Running makes you smarter. Running can help stave off depression. Running can make you a better lover. Running reduces the chances of heart disease, cancer, and generally boosts your immune system.
Running can make you the best possible version of 'you'.
Hidden Benefits
-Community
I am fortunate to run group training programs that typically see 150-200 people. I know so many people who feel a bit disconnected. They work long hours, struggle to maintain balance, and lack a real 'community' they connect with on a regular basis.
While some runners choose to strike out on their own, many more opt to join a club, team, or program. I have seen friendships form and develop. I have been witness to numerous couplings. At least one marriage was catalyzed via one of my programs.
In short, running 'can' provide an incredible opportunity to connect with others whether you're just looking for people to run with, friends, potential mates, or just about anything in between.
-Transcendence
For the uninitiated, the idea of running as a vehicle for transcendent experiences may seem bizarre and laughable. But, as we reflect on our lives, there are certain experiences and memories that shine brighter than all the rest.
Running has brought me perilously close to the very limits of what my body can support. While this may sound scary to those who haven't been there, hovering near the brink can be an intensely life affirming experience and has opened my eyes to the possibility that there's more out there I can take on and endure than I thought.
Additionally, I've had moments while out on the road where I lose myself completely in the act of running. In a world filled with stressors, challenges, and distractions, there is a solace and peace I've found in certain moments on the road that truly transcend anything else.
If you consider yourself an adventurer or explorer, there are few journeys more compelling and enlightening than exploring the limits of what your body can do on the road. It's a journey that has engaged me for over 20 years and likely will for at least another 20, if not more.
Monday, June 28, 2010
Taking it on the chin..
One of the most heartbreaking lessons one learns as a runner is that aggravations and injuries are effectively inevitable. Countless prospective clients have engaged me with the idea that I will somehow help them run 'injury free' in perpetuity.
I have no choice but to be honest in telling these individuals that you can have the best biomechanics/form on the planet, the best shoes available, the best training on the planet, and still find yourself injured.
Ryan Hall, Meb Keflezghi, Kara Goucher, Paula Radcliffe, and countless other elite level runners have been felled on occasion and these are some of the best on the planet with the best possible coaches and resources at their disposal.
The knowledge that injuries can (and likely 'will') happen at some point does not provide much comfort or solace when it actually does occur. There's no way to mentally prepare for having something you love abruptly taken away from you. I suppose the closest thing one might compare it to is a breakup. It's simply heartbreaking.
While I always tell my injured runners to remain positive and proactive, I am well acquainted with the various fears, doubts, and disappointments that simmer in the background as one deals with injuries.
Will I be able to run again? When will I be able to run again? How much fitness will I lose? How long will it take to get back to the kind of shape I was in before? Is this even worth it?
I am well acquainted with all of this because I have dealt with all of it before. For better or worse, I have personal experience with just about every running related aggravation and injury out there.
I find myself confronted with all of this yet again as I stare down a stress reaction/fracture I incurred just two weeks from entering taper for a marathon that likely would have been my fastest ever. Heartbreaking is pretty much the only adjective that accurately describes this setback.
Truly, the emotional anguish of this injury transcends any other given how close I was to achieving a goal that has been in my mind for nearly 5 years.
If I were advising myself, I would likely provide the same direction I'd provide any other runner. Focus on the positive. Do whatever you can to maintain your fitness. Be proactive and aggressive in facilitating your recovery. All of this is sound advice.
But, I'd be lying to you if I said I am in a space where I am solely focusing on the positive. I'd be misleading you if I said I'm feeling enthusiastic about 'maintaining' my fitness on a stationary bike or in a swimming pool. I'm angry. I'm sad. I'm distraught.
That doesn't mean I am wallowing in the aforementioned, but just like any other trauma in life, it's important to acknowledge all of your emotions...not just the fuzzy, happy ones that people want to hear about. To bottle it up and pretend like it isn't there isn't healthy and it's just not me.
So, the next time you find yourself sidelined (and it almost inevitably will happen), try to stay positive, try to maintain your fitness through alternative activities, and try to be as proactive as you can in facilitating your recovery.
But, don't ignore the shitty feelings. Acknowledge them. Talk about them. Get them out of your system as much as you can in whatever way you can. Seek out others who know what you're going through just as you would seek out close friends when you go through a breakup or any other trauma in life. Shed a few tears if you need to.
While aggravations and injuries are inevitable, so is healing. Look forward to the day when you will be back. It's likely you will be smarter and stronger. Don't forget that everyone loves a comeback. Start planning yours.
I have no choice but to be honest in telling these individuals that you can have the best biomechanics/form on the planet, the best shoes available, the best training on the planet, and still find yourself injured.
Ryan Hall, Meb Keflezghi, Kara Goucher, Paula Radcliffe, and countless other elite level runners have been felled on occasion and these are some of the best on the planet with the best possible coaches and resources at their disposal.
The knowledge that injuries can (and likely 'will') happen at some point does not provide much comfort or solace when it actually does occur. There's no way to mentally prepare for having something you love abruptly taken away from you. I suppose the closest thing one might compare it to is a breakup. It's simply heartbreaking.
While I always tell my injured runners to remain positive and proactive, I am well acquainted with the various fears, doubts, and disappointments that simmer in the background as one deals with injuries.
Will I be able to run again? When will I be able to run again? How much fitness will I lose? How long will it take to get back to the kind of shape I was in before? Is this even worth it?
I am well acquainted with all of this because I have dealt with all of it before. For better or worse, I have personal experience with just about every running related aggravation and injury out there.
I find myself confronted with all of this yet again as I stare down a stress reaction/fracture I incurred just two weeks from entering taper for a marathon that likely would have been my fastest ever. Heartbreaking is pretty much the only adjective that accurately describes this setback.
Truly, the emotional anguish of this injury transcends any other given how close I was to achieving a goal that has been in my mind for nearly 5 years.
If I were advising myself, I would likely provide the same direction I'd provide any other runner. Focus on the positive. Do whatever you can to maintain your fitness. Be proactive and aggressive in facilitating your recovery. All of this is sound advice.
But, I'd be lying to you if I said I am in a space where I am solely focusing on the positive. I'd be misleading you if I said I'm feeling enthusiastic about 'maintaining' my fitness on a stationary bike or in a swimming pool. I'm angry. I'm sad. I'm distraught.
That doesn't mean I am wallowing in the aforementioned, but just like any other trauma in life, it's important to acknowledge all of your emotions...not just the fuzzy, happy ones that people want to hear about. To bottle it up and pretend like it isn't there isn't healthy and it's just not me.
So, the next time you find yourself sidelined (and it almost inevitably will happen), try to stay positive, try to maintain your fitness through alternative activities, and try to be as proactive as you can in facilitating your recovery.
But, don't ignore the shitty feelings. Acknowledge them. Talk about them. Get them out of your system as much as you can in whatever way you can. Seek out others who know what you're going through just as you would seek out close friends when you go through a breakup or any other trauma in life. Shed a few tears if you need to.
While aggravations and injuries are inevitable, so is healing. Look forward to the day when you will be back. It's likely you will be smarter and stronger. Don't forget that everyone loves a comeback. Start planning yours.
Thursday, June 24, 2010
Saturday (6/26) Course Description
On Saturday, you will be logging between 3-7 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:
SATURDAY'S RUN COURSE!
A BRIEF DESCRIPTION OF SATURDAY'S RUN-
We will head north along the Marina to the intersection of Mason/Halleck. This is right next to Crissy Field Center and is 1 mile into our run.
Everyone will follow the pedestrian crosswalk and turn LEFT onto Halleck. You will be running uphill for about a block until you reach a controlled intersection with a stop sign. This is the intersection of Halleck/Lincoln.
Take a quick LEFT across the pedestrian crosswalk and then an IMMEDIATE RIGHT across the pedestrian crosswalk onto FUNSTON AVENUE
Continue running up Funston. You should see the Presidio YMCA on your left as you head up Funston. Continue up Funston for a few more blocks until you reach the intersection of Funston/Moraga.
Take a right on Moraga and take another RIGHT on Mesa Street. Follow Mesa back towards Halleck. (Mesa Street runs PARALLEL to Funston Ave.). You will follow Mesa until it runs into Lincoln. Head back down Halleck.
BEGINNERS will turn RIGHT once they get back to Mason and head back to the monkey bars for 3 MILES!
EVERYONE ELSE WILL TURN LEFT UPON REACHING MASON! Continue running on the paved path along Mason past SportsBasement. Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box (or weather measuring device as Micah calls it) on your RIGHT. There will be an 'FF4' in chalk on the ground at this point. INTERMEDIATE RUNNERS TURN AROUND HERE. Head back to the monkey bars for 4 MILES.
Everyone else will continue past the 'FF4' along the paved path. Eventually the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). ADVANCED RUNNERS TURN AROUND HERE. Head back to the monkey bars for 5 MILES!
Race level runners will continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands'. Turn around here and head back to the monkey bars.
Race level runners will continue running SOUTH along the paved path past the Marina Safeway and UP the hill en route to Aquatic Park. Crest this hill and go a bit further. You will turn around right at the point at which the hill starts to head DOWN into Aquatic Park. Return to the monkey bars for 7 MILES!
SATURDAY'S RUN COURSE!
A BRIEF DESCRIPTION OF SATURDAY'S RUN-
We will head north along the Marina to the intersection of Mason/Halleck. This is right next to Crissy Field Center and is 1 mile into our run.
Everyone will follow the pedestrian crosswalk and turn LEFT onto Halleck. You will be running uphill for about a block until you reach a controlled intersection with a stop sign. This is the intersection of Halleck/Lincoln.
Take a quick LEFT across the pedestrian crosswalk and then an IMMEDIATE RIGHT across the pedestrian crosswalk onto FUNSTON AVENUE
Continue running up Funston. You should see the Presidio YMCA on your left as you head up Funston. Continue up Funston for a few more blocks until you reach the intersection of Funston/Moraga.
Take a right on Moraga and take another RIGHT on Mesa Street. Follow Mesa back towards Halleck. (Mesa Street runs PARALLEL to Funston Ave.). You will follow Mesa until it runs into Lincoln. Head back down Halleck.
BEGINNERS will turn RIGHT once they get back to Mason and head back to the monkey bars for 3 MILES!
EVERYONE ELSE WILL TURN LEFT UPON REACHING MASON! Continue running on the paved path along Mason past SportsBasement. Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box (or weather measuring device as Micah calls it) on your RIGHT. There will be an 'FF4' in chalk on the ground at this point. INTERMEDIATE RUNNERS TURN AROUND HERE. Head back to the monkey bars for 4 MILES.
Everyone else will continue past the 'FF4' along the paved path. Eventually the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). ADVANCED RUNNERS TURN AROUND HERE. Head back to the monkey bars for 5 MILES!
Race level runners will continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands'. Turn around here and head back to the monkey bars.
Race level runners will continue running SOUTH along the paved path past the Marina Safeway and UP the hill en route to Aquatic Park. Crest this hill and go a bit further. You will turn around right at the point at which the hill starts to head DOWN into Aquatic Park. Return to the monkey bars for 7 MILES!
Thursday, June 10, 2010
Uncharted Territory
I recently finished an entertaining read entitled The Lost City of Z: A Tale of Deadly Obsession in the Amazon.
In short, the book examines a 1925 expedition into the depths of the Amazon jungle led by Percy Fawcett. Specifically, Fawcett was looking for El Dorado (or 'The City of Z' as he called it.
Ultimately, Fawcett and his team would disappear never to be heard from again. But, Fawcett inspired countless people to search for El Dorado.
Undoubtedly, The exploits of Fawcett acted as a catalyst for countless others to head off on quests and expeditions...some of which likely were ill fated.
I've always been intrigued by people like Fawcett (and Ernest Shackleton) who largely eschew convention and boldly (or foolishly) venture into the great unknown hoping to uncover something that no one has ever seen before.
Honestly, can anyone really say they don't at least like the idea of discovering something novel or extraordinary?
The glorious age of exploration that Fawcett was a part of has long since come and gone as virtually every corner of the earth has been discovered and explored (or will be soon).
What's left for the mere mortal to explore? Outer space is a frontier that the majority of us will never have an opportunity to explore in any substantive way.
But, arguably, as runners we're all explorers and the territory we explore is perhaps more mysterious and enigmatic than any corner of the Amazon jungle.
I've been exploring since I was 15 years old and each expedition I've undertaken whether success or failure was the result almost inevitably served as a catalyst to explore even more.
When I first started running, simply running 3 miles was an expedition fraught with all kinds of pain, peril, and the unknown. Once I 'discovered' my body was up to this task, I explored running farther eventually going as far as 10 miles which seemed a staggering distance and TRULY an 'expedition' in every sense of the word.
Conquering 10 miles led to an expedition that was more about 'speed' as distance seemed to be something my body could handle, I wondered how 'fast' my body could travel. Countless miles and track workouts later, I still don't really know the answer to this question, so I continue exploring.
Multiple marathons and PR's later, I am still searching for the outer limits of what my body can support when I am out on the road, still exploring the uncharted. While I have a 'vague' sense of what I can do, the reality is that I don't really know....and nobody does and that never fails to excite me to embark on yet another expedition.
There are trails I've never run. There are events I've never completed. There are places my running shoes have never touched.
But, independent of the externally visible and tangible, there is the intangible and the unquantifiable.
There is a race inside of me that lies in wait for the right training, the right conditions, and the alignment of the stars. My genetic limits are ultimately unknown to me. Just as I imagine your true limits are unknown to you.
Many thought Fawcett was crazy, but years later it would prove to be true that indeed complex civilizations existed in the Amazon jungle. A city of gold perhaps not, but his instincts were right and ultimately one could argue his expedition was not in vain.
I would not encourage anyone to run themselves into the ground (or the hospital), but I would encourage everyone to be an 'explorer'. Explore a distance just beyond your grasp. Explore a speed that is unfamiliar to you.
Explore the limits of what you can support and chances are this will give you the confidence to explore even more.
In short, the book examines a 1925 expedition into the depths of the Amazon jungle led by Percy Fawcett. Specifically, Fawcett was looking for El Dorado (or 'The City of Z' as he called it.
Ultimately, Fawcett and his team would disappear never to be heard from again. But, Fawcett inspired countless people to search for El Dorado.
Undoubtedly, The exploits of Fawcett acted as a catalyst for countless others to head off on quests and expeditions...some of which likely were ill fated.
I've always been intrigued by people like Fawcett (and Ernest Shackleton) who largely eschew convention and boldly (or foolishly) venture into the great unknown hoping to uncover something that no one has ever seen before.
Honestly, can anyone really say they don't at least like the idea of discovering something novel or extraordinary?
The glorious age of exploration that Fawcett was a part of has long since come and gone as virtually every corner of the earth has been discovered and explored (or will be soon).
What's left for the mere mortal to explore? Outer space is a frontier that the majority of us will never have an opportunity to explore in any substantive way.
But, arguably, as runners we're all explorers and the territory we explore is perhaps more mysterious and enigmatic than any corner of the Amazon jungle.
I've been exploring since I was 15 years old and each expedition I've undertaken whether success or failure was the result almost inevitably served as a catalyst to explore even more.
When I first started running, simply running 3 miles was an expedition fraught with all kinds of pain, peril, and the unknown. Once I 'discovered' my body was up to this task, I explored running farther eventually going as far as 10 miles which seemed a staggering distance and TRULY an 'expedition' in every sense of the word.
Conquering 10 miles led to an expedition that was more about 'speed' as distance seemed to be something my body could handle, I wondered how 'fast' my body could travel. Countless miles and track workouts later, I still don't really know the answer to this question, so I continue exploring.
Multiple marathons and PR's later, I am still searching for the outer limits of what my body can support when I am out on the road, still exploring the uncharted. While I have a 'vague' sense of what I can do, the reality is that I don't really know....and nobody does and that never fails to excite me to embark on yet another expedition.
There are trails I've never run. There are events I've never completed. There are places my running shoes have never touched.
But, independent of the externally visible and tangible, there is the intangible and the unquantifiable.
There is a race inside of me that lies in wait for the right training, the right conditions, and the alignment of the stars. My genetic limits are ultimately unknown to me. Just as I imagine your true limits are unknown to you.
Many thought Fawcett was crazy, but years later it would prove to be true that indeed complex civilizations existed in the Amazon jungle. A city of gold perhaps not, but his instincts were right and ultimately one could argue his expedition was not in vain.
I would not encourage anyone to run themselves into the ground (or the hospital), but I would encourage everyone to be an 'explorer'. Explore a distance just beyond your grasp. Explore a speed that is unfamiliar to you.
Explore the limits of what you can support and chances are this will give you the confidence to explore even more.
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