Tomorrow, you will be logging between 3-6 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:
TUESDAY EVENING'S RUN COURSE!
A BRIEF DESCRIPTION OF TOMORROW'S RUN-
We will head SOUTH along the Marina towards Fort Mason Hill. Crest this hill and head down into Aquatic Park. Run along the waterfront into Fisherman's Wharf. You will be on Jefferson.
Please keep a watchful eye for tourists, cyclists, and other traffic in Fisherman's Wharf. Continue running to the intersection of Jefferson/Powell. There is a large art gallery on the right. This is 1.5 miles. Beginner runners turn around here! Head back to the monkey bars for 3 MILES!
Everyone else will running along Jefferson which will eventually turn into the Embarcadero. At the intersection of Embarcadero & Bay there is a Hillstone restaurant on the right. This is 2 MILES. Intermediate runners turn around here. Head back to the monkey bars for 4 MILES!
Advanced and Race level runners will continue past Embarcadero & Bay. 1/2 a mile later you will encounter the intersection of Embarcadero/Green. This is 2.5 MILES. Advanced runners turn around here. Head back to the monkey bars for 5 MILES!
Race level runners will continue running along the Embarcadero all the way to the MAIN entrance of the Ferry Building. This is 3 MILES. Race level runners will turn around here. When you get back you will have logged 6 MILES!
Monday, September 20, 2010
Thursday, September 16, 2010
Higher Ground
Some songs stick with you. Maybe you associate a song with your first kiss. Or perhaps a certain tune reminds you of childhood memories. While I don't listen to music frequently when I run, there are certain songs that I always tie to running.
There are a multitude of songs that reside on my running playlist, but there is one that towers above all the rest. That would be the Red Hot Chili Peppers cover of Stevie Wonder's 'Higher Ground'.
Every time I hear the opening barrage of drums from 'Higher Ground', I find myself wanting to hit the road and run hard. If there was ever a song designed to make one want to kick it up a notch or two, it's this one.
'Higher Ground' is a relentless uptempo assault that can power you through some tempo running, an interval at the track, or a lengthy surge out on the road. Coupled with the driving tempo this tune cranks out are lyrics that serve as a catalyst for pushing a bit harder or running a bit faster all in the service of reaching 'higher ground'.
But, the primary reason why this one holds a special place in my heart and permanent residence at the top of my running playlist is because it is tied to memories of the first race I won back in days of yore.
About an hour before my race, I fast forwarded to 'Higher Ground' on my bootlegged tape of Mother's Milk on a battered yellow Sony 'Sports' Walkman. I listened to this track about six times before what could have been my last track race of the season.
Placing first or second place in this race (a 2 mile war of attrition) was the only way to extend my season. I had never won a race and only placed second a few times in the past.
I toed the line feeling strong and ready to go after this race with a vengeance. But, everyone else in the race was in the same position as me. Effectively, it was win or go home.
The race unfolded and I was comfortable hanging out in the middle of the pack within striking distance of 1st or 2nd place. I had trained well for this race and was peaking at the right time, but placing second let alone winning a race was relatively unfamiliar territory for me.
Whether it was peaking at the right time or confidence borne from listening to 'Higher Ground' before the race, I made my first (and only) move with about 1000 meters to go and pulled into first position. With the rest of the pack breathing down my neck, lyrics from 'Higher Ground' were stuck on repeat in my head, 'Nobody's gonna bring me down. Til I reach the highest ground.'
Much to my surprise, I held everyone off and placed first qualifying for the state championship for 2 miles. I can't promise 'Higher Ground' will help you win a race, but this stellar tune has never failed to help me get through that extra mile or push through fatigue for a few more minutes. BTW, listen to Stevie Wonder's original version...it's fantastic as well.
There are a multitude of songs that reside on my running playlist, but there is one that towers above all the rest. That would be the Red Hot Chili Peppers cover of Stevie Wonder's 'Higher Ground'.
Every time I hear the opening barrage of drums from 'Higher Ground', I find myself wanting to hit the road and run hard. If there was ever a song designed to make one want to kick it up a notch or two, it's this one.
'Higher Ground' is a relentless uptempo assault that can power you through some tempo running, an interval at the track, or a lengthy surge out on the road. Coupled with the driving tempo this tune cranks out are lyrics that serve as a catalyst for pushing a bit harder or running a bit faster all in the service of reaching 'higher ground'.
But, the primary reason why this one holds a special place in my heart and permanent residence at the top of my running playlist is because it is tied to memories of the first race I won back in days of yore.
About an hour before my race, I fast forwarded to 'Higher Ground' on my bootlegged tape of Mother's Milk on a battered yellow Sony 'Sports' Walkman. I listened to this track about six times before what could have been my last track race of the season.
Placing first or second place in this race (a 2 mile war of attrition) was the only way to extend my season. I had never won a race and only placed second a few times in the past.
I toed the line feeling strong and ready to go after this race with a vengeance. But, everyone else in the race was in the same position as me. Effectively, it was win or go home.
The race unfolded and I was comfortable hanging out in the middle of the pack within striking distance of 1st or 2nd place. I had trained well for this race and was peaking at the right time, but placing second let alone winning a race was relatively unfamiliar territory for me.
Whether it was peaking at the right time or confidence borne from listening to 'Higher Ground' before the race, I made my first (and only) move with about 1000 meters to go and pulled into first position. With the rest of the pack breathing down my neck, lyrics from 'Higher Ground' were stuck on repeat in my head, 'Nobody's gonna bring me down. Til I reach the highest ground.'
Much to my surprise, I held everyone off and placed first qualifying for the state championship for 2 miles. I can't promise 'Higher Ground' will help you win a race, but this stellar tune has never failed to help me get through that extra mile or push through fatigue for a few more minutes. BTW, listen to Stevie Wonder's original version...it's fantastic as well.
Thursday, September 09, 2010
Sunday (7/15) Route Description
We are meeting on the NORTH SIDE of Lake Merced. Specifically, we are meeting at the HUGE parking lot on the NORTH SIDE of Lake Merced. Again, here's a map link that should help you get oriented- North Side of Lake Merced.
Here's a link to the course map-
Sunday’s Lake Merced Run!
This run is pretty straightforward. EVERYONE will head around the circumference of Lake Merced in a clockwise direction. There is a path that runs all the way around Lake Merced, so this should be manageable for everybody.
The first couple miles are largely downhill. Once you reach the south end of the path you will have logged 2 miles. There will be a 'MM2' in the middle of the path in chalk. Beginners will turn around here and head back to the parking lot for a total of 4 MILES!
Everyone else will continue running around Lake Merced. After completing a full loop of Lake Merced, you will have logged 4.5 MILES.
Once you've finished a full loop around Lake Merced, head NORTH on Sunset Boulevard There is a path that runs parallel to Sunset Boulevard on the LEFT. This is where you want to run.
The cross streets are 'roughly' alphabetical so pay close attention to the cross streets as you are running. Intermediate level runners will continue running up Sunset Boulevard until you reach the intersection of Sunset & Sloat. Turn around here and head back to Lake Merced parking lot for 5 MILES!
Advanced and Race level runners will continue running up Sunset Boulevard until you reach the intersection of Sunset & Ulloa. Advanced level runners will turn around at this intersection and head back to the Lake Merced parking lot for 6 MILES!
Race level runners will run past this intersection. Roughly half a mile later you will arrive at the intersection of Sunset & Quintara. Turn around here and head back to the Lake Merced parking lot for 7 MILES!
Tuesday, August 17, 2010
A History of Aggravations...Part Two
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.
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.
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.
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