I Wear Running Shoes

How Running in the Heat and Humidity Affects You

2010-07-28T09:49:00.000-05:00

Summertime means many things. Barbecue, beach trips, baseball, and plenty of warm weather running. Now that might not be so bad for some of us, but for those of us living in the southern US, it can be critical. See, it's not just the heat, it's also the humidity.

Have you ever wondered just how it affects your running? What changes you should make in your training to remain injury-free and still turn in commendable race times? Here's a good explanation of hot weather running tips.

In this article, Dr. McEntire has condensed all the physiological nuts and bolts facts and put them in a concise and understandable bulletted presentation. I learned a lot because I myself have a hard time dealing with the heat and it's only compounded by the blood pressure meds that my doctor insists that I gobble down.

Don't forget to hydrate properly, before, during, and after your run. This is probably the single most important thing you can do in the heat. Don't trust thirst either; by the time it kicks in, you're already behind the curve.

Related articles:

New Texas Running Site

2010-07-18T13:21:00.000-05:00

There's a new running site focused on Running in Texas. It's still fairly new but shows a lot of promise with more content being added every day. It's easy to navigate and offers articles on training, routes, and injuries. It also has a page devoted to race photos. But the thing I like best is the interactive racing schedule.

A lot of running sites today are fee-based but this one costs nothing. Also, the site accepts guest articles, so if you've got an area of expertise, submit one.

The summer heat is fully upon us now as well as a full complement of thirsty mosquitoes. You just can't run fast enough to get away from them if you're running in the shade to avoid the sun. I figured that out during my long run last weekend...

There is one run coming up that helps to beat the heat: the 2010 BARC Pub Crawl. Be there!

2010 Seabrook Lucky Trail Half Marathon

2010-03-23T11:33:00.005-05:00

This past Saturday saw the 7th annual running of the Seabrook Lucky Trails Marathon, which included the half, the full, and the relay. This family of events has become so popular that it sold out at least a week prior.

This is the third time I've done the half. I never do the full because the weather in March can be so this-way or that-way. This year it was great both days. Sunday was cooler than Saturday but both days kicked butt.

Go to this link to read the Seabrook Half Marathon review. I cover most of the local races strictly as an observer, but this was a bit different. First, I always enjoyed this event. It's close to home, it's a trail run, and it's really the last chance for a cool long distance race before the Texas summer heat settles in like a slowly descending US Marine Harrier settling down.

I always take pictures of the running and fitness events that I cover as the Houston Running Fitness Examiner, and this race was no exception. The only thing I can say is that I really need a better camera. Currently I use a Cannon SureShot and it does a great job on stills, but leaves a bit to be desired with moving targets.

Anyhow, here's the link to the Seabrook Half Marathon photos. Enjoy. Later, I'll be posting a review of Sunday's events. On Sunday, there seemed to be an inordinate number of costumed runners. Entertaining to say the least.

But one I saw on Saturday took the cake. A Seabrook firefighter ran the entire half marathon wearing his firefighting suit (I think it's called bunker gear? Anyone know?). Amazing. Not something I would attempt!

Will I run it next year? You bet! There's always something to be said for a trail run, a goodie bag stuffed with a technical shirt, running socks, and a really cool cap! Come join us!

Other articles you might enjoy:

Shin Splints Be Gone!

2009-12-26T10:01:00.003-06:00

My case of shin splints is (cross my fingers and knock wood) gone. But I suppose I won't know for sure until I go for a run. So, that's on my plate for this afternoon. It will be a treadmill run at 24 Hour Fitness.

Why? Well, I bought new running shoes not long ago, a pair of the Brooks Beast model. I was already wearing Brooks, but the mistake I made was running too far in the new ones. That's all I can figure that brought on the shin splints.

Of course, I know the rule about going for a short run in new shoes the first couple of times, so don't start in on me. And believe me, I thought I was alright. I ran for an hour and then switched to my old pair.

The fact is, a small angle difference from heel or forefoot can cause a world of hurt. And since I usually don't injure easily, I tend to go a long way between pairs. My old ones had about 360 miles on them.

Anyway, today's run will be a short one because my marathon is less than a month away. I've accepted the fact that due to missed training I won't set any records, but I don't want to DNF either.

2 Houston Races to Choose From Next Sunday

2009-12-06T12:16:00.004-06:00

Next Sunday, the long-anticipated last long-distance race of the Houston Marathon Warm-Up Series will be run: the Sugar Land Finish Line Sports 30K. And even though I'm in full swing gearing up for the marathon, I won't be participating in the 30K. I'll be covering it for the Enquirer and taking race photos.

It's not that I don't like the distance -- I do; it's just that 3 loops on concrete just isn't a good idea for these old knees this close to the marathon.

As an alternative, the annual Jingle Bell Run will be happening on Sunday too. And as usual, it will take place in the afternoon. It would have been better for attendance if it had been scheduled today, but so be it.

I used to do the Jingle Bell every year. It was just part of the Christmas season. But races have become so expensive to run, and I get paid to write about them... you do the math!

But the good thing about doing the Houston Marathon this year is that I will get my course PR. Why? Because I haven't done Houston since they changed the route to make it safe from the trains.

So if you do the 30K next weekend, and you see me on the sidelines, smile for the camera.

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Eating for Nutrition, Fiber, Energy, and Enjoyment

2009-11-13T12:31:00.004-06:00

One of the best things about being a runner, especially a long-distance runner, is that we can pretty much eat with wild abandon. Which isn't to say we should indulge in daily junk buffets, but we can slide in some chip and dips, ice cream, and Oreo cookies with minimal side effects.

The reality of it (which our corpulent neighbors fail to acknowledge altogether too often) is that we do actually eat the right stuff, not drive-through cardboard all the time. We have to -- the right fuel can mean the difference between a great performance and a less than spectacular experience.

Energy Bars and GU Energy Gels for Convenience Food

A lot of what I call "engineered food" is usually on hand in my truck and in my pantry. Powerbars, Clif Bars, Gels galore. When I'm particularly energetic, I even make my own homemade energy bars, tweaking the recipe to my taste and the energy level desired.

Don't Forget the Homemade Bread for Carbohydrates and Fiber

Another thing I enjoy is baking, specifically bread. I don't bake cakes or anything of that ilk. My wife does all that. But I have been known to make fiber-rich muffins, which I call "regularity wafers". Smooth move, eh?

Back to bread. I really don't like floppy white bread. And although the specialty breads at the store try hard to be healthy, the additive list still scares me. And with high blood pressure, I don't need the added sodium.

So I experiment with my own. One that I really like is the quinoa whole wheat bread recipe that I developed last year.

So yeah, we all like to eat. It could be a sport of its own.

Houston Marathon Warm-Up Series Kicks Off

2009-10-28T13:11:00.004-05:00

Last Sunday saw the running of the Houston Half Marathon, which was the first race of the marathon warm-up series. It was three loops alongside Buffalo Bayou. No, I didn't do it even though I'm training for the marathon.

I quit doing the series years ago because it's usually just too much concrete. Well, that, plus I cover races for my gig as the Houston Running Fitness Examiner.

The half was very well done this year but the weather was a little warmer than most runners wanted. To compound this, many were overdressed.

I did get some good race photos. Something I need to start thinking about is getting a digital SLR. I'm currently using a Canon Powershot. It takes great still shots but is just a bit lacking for action shots.

The next race in the warm-up series is the HMSA Classical 25K on November 8th. Let's hope for cooler weather!

Does Running Form Matter in Fitness Training?

2009-10-19T12:09:00.004-05:00

Just how important is your running form in your overall training program? Turns out that it makes a pretty big difference. The problem is that most runners don't think about it, much less try to correct it.

Working out for Fitness or Weight Loss?

OK, so we know we need it; just how badly is the question. What's the ROI, hmmm? Well, it really depends. If you run or jog to maintain or lose weight, the main concern is that bad form could set you up for a running injury. It also takes more out of you.

In fact, since bad running habits make you work harder, you might experience more weight loss for the same mileage. But you didn't hear that from me.

Or are You a Competitive Racer?

But if you are a competitive racer, it takes on a whole new meaning. And no, I don't even mean just age-group hardware winners. I'm talking about someone who is always striving to go farther and faster. Raise your hand; you know I'm talking about you.

For long distance running, or even shorter fast distances for that matter, economy of motion is a high priority. Squeeze that energy bank as efficiently as possible; waste nothing.

Good running form makes this possible. Have you ever watched the New York City Marathon where guys in white lab coats and geeky glasses do video analysis of world elite marathon runners?

The results show that good, economical running form can make the difference in where the runners end up in the pack. Training and genetics only go so far. The best look for other ways to either get or keep the edge.

Ready to get your game on? Read these tips for an efficient running form.

Why You Should Run Hill Workouts

2009-09-22T07:18:00.005-05:00

A lot of you get hillwork naturally; you just live in a hilly area. Whenever I go to visit folks in Fayetteville, Arkansas and go out for a run, this fact becomes painfully obvious.

But here just south of Houston, the terrain is flat as a pancake. Hence, we have to make due with overpasses, bridges, and elevated treadmills.

This past weekend I covered The Toughest 10K for my Houston Running Fitness Examiner page. It was awesome, but it was obvious that some racers were strangers to hills. The race incorporated 2 passes over the Kemah Bridge. Here's more race pictures.

Why Run Hills, Anyway?

Thanks for asking. The obvious answer is that it makes you stronger. But there's more to it than that. Pounding up hills loads your muscles up with a lot of lactic acid. Gently jogging down the other side trains your legs to eliminate it.

It's also a lot more fun than doing squats at the gym. This will pay off on race day.

Avoid Plantar Fasciitis and Other Sports Injuries

2009-09-17T07:02:00.003-05:00

Now that the weather is improving, it's a lot easier to get out there and pound out the miles. Not as fast as I could 20 or so years ago, but that's beside the point, eh?

The problem is, with the added mileage comes the escalating chance of injury. Having had a few of them, I've learned how to deal with them when I get them and avoid them when I can. Here's a few:

Plantar fasciitis. Nobody likes this one. It won't always sideline you, but it's major uncomfortable. I had a buddy who nursed it in both feet for over a year. Ouch. Before you succumb to that painful corticosteroid injection, check out this plantar fasciitis treatment.
Iliotibial band syndrome (ITBS). Since The iliotibial band runs down the outside of the leg and attaches on the top side to the hip area, the pain can show up in a variety of places. It's easy to spot an afflicted runner. He or she is the one that stops periodically and leans up against a tree or lamp post. That's a special stretch.
Shin splints. Wearing the wrong shoes or overdoing hillwork can lead to a case of shin splints. A pain along your shin bone clues you in that you have this condition. Treatment usually involves RICE (Rest, Ice, Compression, Elevation).

These are just a few of the injuries those of us indulging in marathon training need to beware of. Use common sense, stretch regularly, cross-train, and change your shoes on schedule to avoid them.

And be safe out there. Get yourself a RoadID. They're inexpensive, stylin', and can save your life. Nuff said.

Can Fall Weather be Around the Corner?

2009-09-01T08:37:00.004-05:00

My long run on Saturday was particularly nice since it was very reasonable, temperature wise. Started at 72 degrees and it didn't get too much worse.

This is a very thin line that we face here in South Texas when it comes to winter marathon training. The average training plan counts back from 26 weeks out. So, I'm now in marathon training week 6 for the Houston Marathon in January.

Do the math. Long runs can really stink for those of us with temperature intolerance. But hey, I justify part of my problem with the burn scar on about 15% of my right arm. That baby just don't breathe right, mate.

I like to keep really good running log records, complete with temps. So, I always figured the turning point was about the middle of September. Seems to be a bit earlier this year. Thanks.

No wonder it's climate change now rather than global warming.

Cooler Weather is Fishing Weather!

Another reason I'm eager for cooler weather is for fishing. Not only will the flounder show up in greater numbers, but it will just be more comfortable to go kayak fishing.

Yes, I'm moving on up. I've got a new fishfinder that I need to mount in my 'yak and I'm getting ready to start tying flies. Yeah, like I need a new hobby! Really though, I hate driving 15 miles to buy new ones and then paying the bend-over price.

Are You a Writer?

Finally, just wanted to throw this out: many of you know that I'm the Houston Running Fitness Examiner, covering the local running scene. If you'd like to apply to cover your area and pick up some cash, apply! They just sent out a note that they're hiring.

Just apply at www.examiner.com/refer and be sure to mention my name and ID code (Kelly Smith, 7913). I believe there are some good openings now for different locations and different topics.

Social Runs are Therapeutic

2009-08-24T12:37:00.005-05:00

It's true! One of the life-balancing aspects of running is the release of endorphins, otherwise known as the "runner's high". That's great all by itself, but can even be compounded by the fellowship of a group run.

I know that some of my sedentary friends think I'm nutty to get up at 4:00 or 4:30 am on Saturday morning to meet the group for a long run. After all, Saturdays are for sleeping in, right? Well yeah, back when cartoons were only on Saturday morning. (Showing my age!)

Nowadays, there are special channels dedicated to laying on the living room floor all week long, not having to even get up to change the channel! No wonder obesity is great programming (Biggest Loser; have we not come full cycle? Hmmm?)

But really, what better way to start the day than having some coffee, mainlining a dose of endorphins, and watching the sun come up with a group a friends as you run along at a comfortable pace?

Last Saturday was a different type of group run though. My running club, Bay Area Running Club, hosted the 9th annual Pub Krawl. This year it was the Woodstock theme. This was a very hot run punctuated by 9 air-conditioned beer stops.

But I can't imagine having a better time. Already looking forward to next year. And next Saturday, it's back to the long run prescribed by my marathon training plan. The road goes on forever and the party never stops...

Cross Train for More Effective Running

2009-08-17T14:12:00.007-05:00

Do you cross train? A lot of runners don't. You'll hear pros and cons on the issue, but I'm on the side of the fence that says it will do a lot for your running prowess. Here's just the things that I do. Results may vary ;-)

Cross Training Activities

Lap swimming. I love swimming which stems from my surfing days in Panama. Swimming is a great calorie burner and is very forgiving on the joints. Paddling some long slow laps even have a stretching effect.
Stretching or yoga. Either a stretching or yoga routine (they're sometimes identical) is monumentally beneficial and is one of the best things you can do to remain injury free, warding off shin splints, plantar fascitiis, runner's knee, and more. You can try Pilates if you've got deep pockets; I don't.
Weight training. Lifting weights strengthens muscles so it plays a part in avoiding injuries as well. It also balances out your muscle groups. If you're a trail runner or fastpacker, it's essential because that's such a balancing act.
Cycling. Excellent for building endurance, aerobic capacity, and hot weather tolerance. It can be expensive though.
Fly fishing. Ha, I had to slip that one in. For me, it's an outdoor activity that's extremely relaxing. And, when I do it in my fishing kayak, that's potentially a workout in itself.

Diversify Your Training Plan

That's the best way to do it. Balance is everything. I try to have a rough schedule but keep it flexible enough to do what I feel like doing. For example, running is primary, especially since I'm training for the Houston Marathon.

So, I'll do my planned run, and then either swim, lift, stretch, or just go home, whatever feels right.

Keep it fun and fresh. That's key.

Chevron Houston Marathon 2010 Sold Out

2009-08-07T07:27:00.005-05:00

Sad but true. Runners that thought they could wait until the next paycheck hit the bank before coughing up that $90 registration fee were left hanging.

Despite last minute glitches on the registration page (only online registration this year, folks), they finally got it going and sold out both the half and full run in short order.

For those of us lucky enough to get in, it's now time to begin the ceremonial Houston Marathon training. This is always problematic for me. Why? Because here in South Texas, the daily temperatures are still flirting with 100 degrees.

That means long runs in the dark and some of the short ones on the treadmill.

I'll admit that I haven't done Houston in a few years. I have done out-of-town races just for the experience. I did the Sunmart Ultra about 6 times before it went away. Now, that was a fun event! Especially that year that it was a mudfest.

I'm hoping my running club has informal group long runs on Saturday mornings like they have in the past. That's always fun and great for motivation. Another thing I've found for motivation is an MP3 download called Running Meditation.

It's peppy music with embedded beta and gamma waves that increase endorphins. Whatever works, right?

The summer heat dictates the time we schedule runs. For those long runs before daylight or evening runs after work when the sun goes down, don't forget to get your RoadID. They're cheap, folks. You never know when the car with your name on it will show up.

Running Mileage Build-Up with the 10 Percent Rule

2009-07-23T10:42:00.009-05:00

We're still gasping in the heat of the summer. At least that's true here in South Texas. It might not be so true for readers over in Dublin and London (yes, I check my stats daily, I know where you are ;-), but it's not too soon to start planning for fall's inevitable half and full marathon season.

I'm signed up for the Chevron Houston Marathon in January. Hey, call me lazy; it's only 30 miles away from the house.

Anyhow, as we look to filling up our training logs with all those miles, it's important to remain healthy and off the injured list. When I was a wee rookie at the distance running game, I had my share of injuries. Like plantar fasciitis. Ouch.

I learned the hard way that what worked for me was planning out my mileage build-up to the target race using the 10 percent rule. Simple in theory, it works thus:

Thy shalt not increase thy total weekly mileage by more that 10 percent per week.
Thy shalt not increase thy every-other-week long run distance by more than 10 percent.

Develop Your Training Plan

For me, the easiest way to develop a plan is to drag out a calendar, circle the target race date and work backwards. Like one of those films running in the rewind mode, I decrease the mileage as I deduct 10 percent where I need to.

I'm going to sit down and plot mine for Houston marathon that's staged in January and will post a weekly update over at my Houston Running Fitness Examiner page as it goes along.

I'm not saying my exact plan will work for everybody, but that's the beauty of it; modify it to your heart's content. Nothing is written in stone.

Use the Mifflin Equation for Weight Loss

2009-07-22T12:18:00.004-05:00

Runners need to manage their weight, right? Some are taking it up just to lose weight, others want to slim down a bit to get faster.

In the first place, eat real food. Sure, elite runners consume all sorts of nutritional supplements and mysterious concoctions. And yes, it's big business to market this stuff. But the average runner doesn't really need it.

Plus, the price is often way inflated. Eat normal calories and eat at a slight deficit and the extra pounds will fall by the wayside. But, you are asking, how can I figure that out without paying a sports nutritionist? Here's how. Yer welcome.

The Mifflin Equation

Plug in the numbers to get your RMR (Resting Metabolic Rate). This is the number of calories you need just to keep breathing and alive. The multiply that number by the factor that suits your activity level.

Anything less than that number will result in weight loss. Let's get started.

For men: (10 x w) + (6.25 x h) - (5 x a) + 5

For women: (10 x w) + (6.25 x h) - (5 x a) - 161

Where:

w = weight in kg

h = height in cm

a = age

Activity Factor Category Definition

1.2 Sedentary, Little or no exercise and desk job

1.375 Lightly Active, Light exercise, or sports 1-3 days a week

1.55 Moderately Active, Moderate exercise, or sports 3-5 days a week

1.725 Very Active, Hard exercise, or sports 6-7 days a week

1.9 Extremely Active, Hard daily exercise or sports and physical job

Chevron Houston Marathon Registration Open

2009-07-17T06:02:00.003-05:00

Despite some last minute technical glitches with the race registration page, registration for the 2010 Houston Marathon is now up and running. Mark your calendar for January 17, 2010.

They were supposed to swing the digital doors open for the marathon, half-marathon, and 5K at 12:00 am this morning. Since the field will fill up fast, I was awake with my finger poised over the keyboard, credit card in hand.

It didn't happen that way. I was finally able to get on and signed up around 1:30 am and navigate my way through the lengthy form. At first it kept rejecting it because it wanted an answer in the "how did you hear about us" box.

But I had already chosen the choice saying I had done the race before. Turns out they wanted an answer in the next box, asking who referred me.

Now all I need to do is make a training plan and get on the stick. Looking for a way to boost your training? Try this Running Meditation MP3 download.

Expect to hear a lot about my training over on my Houston Running Fitness Examiner page. If you've got what it takes to write for them as an Examiner in your field of expertise, feel free to make an application; they're hiring. Just give my name and number as the referrer (Kelly Smith, 7913). It never hurts to know someone. Wink, wink, nod, nod.

This race has become so popular that they've sold out early the past few years. This year they've increased the field to 22,000. Quite a change from the first year I did it back in 1992.

Looking for more upcoming Houston races?

Shave Time Off Your Triathlon Swim

2009-07-06T09:30:00.004-05:00

There's no doubt about it, the swim is critical in triathlon. Yet many triathletes focus their training on long or short, fast bike rides, or running.

Don't get me wrong, weekly interval workouts can give you the edge in sprint and Olympic distance triathlons. And you've got to put the time in the saddle.

But the swim is the first event. Logically, this is the first place to stay forward in the pack. And the issue is compounded in pool swims. All it takes is one neophyte who estimated his or her too aggressively to put the whole field in catch-up mode.

The solution? Improve your freestyle swimming and get fast in the water like a fish. I was lucky. I had an awesome coach. She used to work our group like dogs, but we all improved. In the first six months I took about 10 seconds off my 100 meter times.

Want to go there? Focus on these tips:

Stretch out long.
Don't cross over on hand entry.
Scull wide and effectively; learn to sense the dead water.
Use your kick to keep your entire body on a plane (while rolling properly), on the surface.
Keep your chin down in the swimming pool and limit sighting on open water swims.
And of course, use a triathlon wetsuit when weather permits.

These are just a few tips, but if you focus on them at every workout, you'll be amazed at how much time you can take off the pace clock.

Choosing Your Sports Drink

2009-06-24T06:51:00.003-05:00

I don't know about you, but the mercury has gone over 100 here for the past few days. What's that mean? Three things - hydrate, hydrate, and hydrate. So, the questions are, what's the best sports drink, and are more electrolyte supplements needed?

Actually, regardless of all the "is it in you" commercials, you don't need sports drinks for runs under 10 miles or so. Or a couple of hours, if this is how you keep up with things. Water is the best bet for proper hydration for this or lower distances.

Post-run Re-Hydration

One of the best parts of group long runs is relaxing afterwards while the old heart rate comes down. This is a good time to indulge in some Gatorade, Powerade, or the electrolyte-replacement beverage of your choice.

Popular consensus tells us that the sweet/salty flavor of these products encourages us to drink more. And if it's icy-cold, it brings down core body temperature very efficiently.

This is also an important time to replenish spent glycogen in your muscles and liver to prep for the next workout. The carbs in your favorite 'ade will help with this. Other simple sugars (as opposed to complex carbohydrates) in things like cookies and pretzels work well. Indulge.

Do You Need Extra Electrolyte Supplements?

Not likely, unless you're running an ultramarathon. Ann Trason does, for nausea and cramping. If it's good enough for her, it's good enough for me! The truth is that until you do mega-distance, your sodium levels aren't going to get critically low.

But you still need it. The sodium/potassium balance in your body regulates the water balance in your body. Kind of like rocket science, isn't it?

Predict Your Time 5K Race Review

2009-06-15T08:42:00.004-05:00

Well, the run happened on Saturday morning and was a lot of fun. As I mentioned in the previous post, the whole idea is that there's no age groups, no gender groups, nada. The only thing that matters is how close you come to your predicted time.

This event was put on by BARC, my running club, so it was one of those smaller low key events.

Incredibly, the woman who won was only one second off her predicted time. Awesome. The runner-ups were also major close. What a sense of pace.

The weather? It was hot. The humidity wasn't as bad as it will be a month for now on July 18 when the Lunar Rendezvous Run happens. Mark your calendar; this year will be the 31st annual running of it!

My run this afternoon? I'm thinking the Seabrook Trails or the Armand Bayou Hike 'n Bike Trail. See ya there!

Do the Predict Your Time 5K Race

2009-06-11T08:59:00.004-05:00

The Predict Your Time 5K is happening this Saturday June 13, 2009. It starts at 7:30 AM sharp at Sylvan Rodriquez Park on Clear Lake City Blvd. (South of Houston). Check this BARC page to see the registration form and information.

What's the twist? The winners aren't selected by how they place, rather, by how close they finish to the time they predicted. Because of that, no sports watches, heart rate monitors, cell phones, ipods, or geeky GPS devices are allowed.

I wonder if they'll object to my Road ID?

This annual event is hosted by the Bay Area Running Club each year to get runners together to pay their dues (which are already abysmally low compared to some other area clubs). See, part of the entry fee goes towards your dues. It's a great chance to re-up or just join for the first time.

I just rejoined the running club a couple of months ago after being out of the loop for a few years. I should have waited to take advantage of this event, eh? I know, hindsight is 20-20...

I'm not even sure where I stand for my 5K times, to be honest with you. It's been a few years since I "raced". All my sub-20 5K races are fading in the rear view mirror, but it's all fun. It's all about having the right attitude. My prediction will be like playing the lotto.

See y'all Saturday morning!

Informal Club Runs are Motivating

2009-06-08T10:21:00.004-05:00

My running club holds informal group runs at the Seabrook Trails on Sundays so I showed up for it yesterday. I hadn't run with this particular group before, and I didn't really this time either.

Not that I didn't start with them. They were just too fast for me. Oy vey! There was a time when I would have pressed on with them, but the years and the miles have conveyed a bit of wisdom to the rational part of my mind. It happens.

But I did get to talk to my old friend Lou, who I hadn't seen for many years. He's always been faster than me, but one year I was able to hang with him for about the first eight miles of the Dallas White Rock Marathon. Awesome course.

Finding Your Own Pace

When the running club is large enough, these informal runs take on a real social flavor and there's several runners in each slice of the pace pie. Track interval workouts are the same way. This is where the motivational aspect comes in. In my view, the social aspect is as important as the psychological training aspect.

We all want to get faster, but it's important to temper the desire with a smidgen of reality and train scientifically, not haphazardly. And above all, keep it fun.

Case in point: a few years ago, the club was doing race management for a local 5K. Jay and I set up the course in the dark pre-dawn. Since we were going by clumsy handwritten course instructions, we set the turn-around cone about 50 meters too far out. Oops.

Curb Your Enthusiasm!

Should have been no biggie, right? Well, to most folks it wasn't. But the first guy through the finish chute was one of Houston's elite runners. You know, not fast enough to make a paycheck, but fast enough to score free "sponser" Powerbars every now and then.

He had a good enough sense of pace to know that the course was long, and he let us have it with both barrels. By golly, he was 3 seconds off his predicted finish time! Reason enough for a major temper tantrum. Very sad, even for this regional demi-God.

Sometimes being a middle-of-the-packer is its own reward. I'm blessed that talent and genetics haven't turned me into a Lord Farquaad.

Begin a Fitness Program on National Running Day

2009-06-01T12:14:00.005-05:00

Despite the fact that fitness incentives and promotions crop up from time to time, we're still a country of chubbies. Sad but true. This week there's another drive to raise awareness. June 3rd, 2009 is National Running Day.

Find a Local Running Event

There are locally organized events all over the nation. Find a running event that you can participate in. Sad to say, the dialog box where you enter a state, zip code, etc. didn't work too well for me. Just scroll through the list and see if you can find one.

Can't find one? Doesn't matter a whit. You don't need something organized to begin a running routine. Running is a minimalist sport, yet it's one of the best ones for your heart, lungs, immune system, attitude and more.

Get Your Fitness Gear

At a minimum, you'll need a properly-fitted pair of running shoes and a pair of shorts. Cheap, eh? No greens fees, no gym membership, no gasoline and boat trailer tax. Once you really get into it, there are some really cool toys, er, ah, I mean accessories! Check upon it out:

Hydration. No doubt you've already got a basic plastic water bottle even if it's just the one from the grocery store, or a used Gatorade bottle. But there are handy water bottle belts. Check out Fuel Belt for one.
Identification and emergency medical information. This is one that a lot of runners forget. Anytime you wander from home, you risk a medical problem. It's easy to have that info on hand without getting it tattooed on! For an affordable wrist ID, ankle ID, shoe ID, or shoe pouch ID, check out www.RoadID.com.
Heart rate monitor. These come in handy for training in specific zones based on your maximum heart rate.
Performance-enhancing MP3 recordings. I recently found this one and it's awesome. It uses gamma and beta waves to get you "in the zone" and boost endorphins, better known as the "runner's high".

So there you go. Motivated yet? Lace up those shoes!

Hot Weather Running

2009-05-29T11:31:00.003-05:00

The heat is really starting to creep up now, day by day. A week ago the daily high was in the mid to upper eighties. Now it's beginning to nudge 90. And yet it is cooler than normal for a historical perspective. Global warming? I don't think so.

Not that they call it that anymore. Now it's "climate change". I guess even an egghead like Al Gore knows how to hedge his bets to keep the money tap open on the lecture circuit. Now that's a convenient truth.

The trick is to adjust the old running schedule and locale to minimize the pain. It's a good thing to have some heat so as to become acclimated and not crash and burn at a weekend race. But not too much, eh?

During the week I have to run in the late afternoon and I've got a good spot nailed down. A couple of years ago, the powers-that-tax put in the Armand Bayou Hike n' Bike trail along Red Bluff. It's a crushed granite trail so it's easy on the body, but the really good thing is that it's shaded, folks. Shade is your friend.

Actually, I prefer the Seabrook Trails, but shade is a wee bit lacking there. But for early morning on the weekends, it can't be beat.

Funny thing is, both of these routes are extremely under-utilized, unlike Memorial Park up in Houston proper. I can't understand why, but hey, I can't complain.

The bottom line is: pick your route carefully, and hydrate, hydrate, hydrate.

Boost Your Running with Gamma, Beta Waves

2009-05-25T08:44:00.005-05:00

It's no secret that athletic performance and mental attitude, or mindset, are as tightly coupled as a boa constrictor on its prey. The trick is to puzzle out how to use that relationship to our advantage as runners. I think a company called Brain Sync has one solution.

Train the Brain, Train the Body

Do you remember your first marathon? You know the feeling in the last few miles. You're no longer running on body energy; you're running on sheer will power and the enthusiasm of those around you. When all else is gone, it's mental, folks.

Think it's just new age bunk? Consider up and coming Kara Goucher. She ran in the 5K and 10K in the Olympics. She recently led the woman's field for most of the race in the Boston Marathon and finished third. But when she went to the New York Marathon, she took her sports psychologist with her to keep her focused. Hey, if it works for her...

I Can Get This From a MP3?

Indeed. I have used Brain Sync's products in the past and have been pleased with the results. So when I found their Running Meditation, I decided to try it.

When you think meditation, you think zoned-out, right? Granted, you don't want to do this while running. But this recording won't do that, despite the name. Instead, it's just some very cool music that has Beta and Gamma waves embedded in it, plus some spoken affirmations.

The site says these waves work by enabling cognition, alertness, precognition, concentration, clarity, and perception. I don't have the background to understand all that, but I can tell you this; I stayed focused, involuntarily fell into pace with the peppy music, and actually enjoyed the dreadmill.

I downloaded their Running Meditation MP3 and put it to the test. Not just any test, but the boring treadmill test. It was a complete success. I really do think that this will take my training to the next level.

Easing Back Into Speedwork at the Track

2009-05-19T16:12:00.003-05:00

It's been a couple of months since I've done any real speedwork (shame on me!). What happened was, I went fishing one ill-fated Saturday afternoon. Rather than catching fish, I slipped on a rock getting down to the water and came right down smack dab on my left knee.

That's a sad moment for any runner or triathlete. Although the pain was intense, that wasn't the immediate I focused on. Rather, it was, "Oh no, what are the consequences of this going to be?"

I did have good enough reflexes not to drop my fly rod. Thank God for small favors, eh?

Luckily, it didn't swell. Just a impact lump that lasted for about a week plus some stiffness and limping. Oh, and one hell of a lot of pain every time my wife kicked it in the middle of the night.

"Accidentally," says she.

"Subconscious," says I.

Nevertheless, in about three weeks it felt good enough to tighten up the lacelocks on my running shoes and function test it. Hmm, first run felt fine so I continued to build up the slow mileage. About a week ago, I felt confident enough to try a "mix it up and down" treadmill workout. That went well too.

So late yesterday afternoon, after all the high school kids had gone, I took advantage of the track. I did a nice one mile warm-up and then eased into some mid-range effort 400M repeats. On the last one, I felt a few iliotibial stress twinges on my right knee.

But since I was running the track counter-clockwise, that's to be expected after a lay-off. After all, that wasn't the knee that got used for a shock absorber at the shore.

So today, another easy six or so miles on the Seabrook Trails. And next weekend? Fishing. But this time I'll go out in my Heritage fishing kayak. The water in the bay is very forgiving.

Join a Running Club for Motivation

2009-05-16T09:43:00.003-05:00

I re-joined my local running club this week. I had fallen off a few years ago when work and family life got a bit more intense. Mainly, it was the extra time commuting to a new job. It was being the Engineering Supervisor at the Marriott in Houston's medical district.

I resigned after just two years. My boss happened to be a psycho nut case that threw massive temper tantrums. Who needs it?

Anyway, my club is the Bay Area Running Club and I was rather active at the time. We do a lot of race management so I did a lot of volunteering. But there's many more running club benefits that you score than just giving back to the community.

Motivation and socializing are two of the biggest ones. It gets hotter than Hades here in the Texas during the summer (come on climate change!), and just knowing that there will be a group run is enough to silence the sedentary part of the brain. It sure beats going to the gym and running by yourself doing a treadmill workout!

Beginning runners can also benefit from the pool of experience that exists in any club. Most importantly, how to train for a 10K or a marathon and avoiding an injury like plantar fasciitis.

The interesting thing about running clubs in the Houston area is that there are so many of them that back in '93, an umbrella organization called HARRA (Houston Area Road Runners Association) was formed to coordinate things.

Unfortunately, runners in more rural areas may not have such a selection. Why not start your own club?

To Treadmill or not to Treadmill

2009-05-13T13:47:00.004-05:00

I know, boooring! But sometimes it's the best alternative. I use a treadmill at 24 Hr Fitness quite often because of my schedule. I also use the time to multi-task by catching up on the news on the Fox News channel.

But just running like a drone just ain't for me. Sometimes I do interval training and sometimes I indulge in what I like to call the Mix it Up and Down Treadmill Workout. Sounds like fun, doesn't it?

Lately I've been missing some runs because I've been adding more insulation to my attic as well as installing radiant barrier foil. The weather here in South Texas is already hitting 90 degrees at mid-day. Ouch.

When the weather starts getting so summer hot, I really need motivation to get out there and run. To that purpose, I re-joined the Bay Area Running Club. I was a member for many years and just fell away. I'm getting back to it now.

I need motivation. It's early, but I'm already trying to decide which marathon to run this year. Decisions, decisions.

Those Rascally Hash House Harriers

2009-05-09T08:10:00.003-05:00

As I was brain-straining for an engaging topic for my page over at Examiner.com, I recalled with fondness the one and only time I hashed. Even though this running niche has spread all over the globe, only a small percentage of runners have ever hashed.

Come to think of it, not that many really understand what it's all about.

There are clubs (kennels) in most metropolitan areas but the collective is known as the Hash House Harriers. The concept began in Kuala Lumpur, Malaysia by a group of British officers. It was basically a hare and hounds concept.

Much of the frivolity went away temporarily during WWII, but the sport was too spunky to go quietly into that long night. Soon, like swine flu, it crept across the globe. As Zippy would say, "Frivolity is a stern taskmaster!"

What makes this kind of running different from trail runs, track meets, and other kinds of running events? Most folks would reply, "Beer, lots and lots of beer."

It's true. There is always beer at the finish line, along with "the circle". The post-run festivities include initiating hash "virgins", re-initiating "re-boots", singing bawdy songs, and slinging insults in a decidedly good humor.

You don't need to have a lot of speedwork training under your belt for these events, but a little hillwork wouldn't hurt. Basic trail running too. Many hashes are on trails, but not all. The hares just need a location where they can lay a confusing trail to try to follow.

Prepare to put a lot of wear and tear on your running shoes if the trail gets into the shiggy.

So if you find yourself in a running rut, shake it up with a hash. It's the most running fun you'll have. Trust me.

Running VS Radiant Barrier Foil

2009-05-05T14:06:00.004-05:00

It's true, something has come between me and my running, installing Energy Q radiant barrier foil in the attic. Even though it's only May, it's so dadgum hot up there I can only work for part of the day and then I'm more wilted than week-old lettuce.

No juice left over for running. After all, I've got to use part of my allotted daytime doing other things, like pounding this keyboard.

I'm going back up there again in the morning, but I'm going to unclamp the flex duct from the air conditioner to my home office to cool the attic space.

I had a good treadmill run last weekend. I would have been outside but I wanted to watch the Kentucky Derby on the overhead TV. Talk about multi-tasking. But those horses are awesome, yes? But it's enough to scare a runner. They put those horses down when they go lame.

That radiant barrier thing is awesome too. Energy Q claims that it stops 97% of heat which is important during air conditioner season. That's saying something here in South Texas, which is a good place to be today because it's Cinco de Mayo, otherwise known as "The Great Beer Holiday."

My Mexican friends (the few who actually have social security numbers that they didn't buy at the flea market) tell me they don't really celebrate it at all back home. It's a thinly-veiled ploy to sell more Tecate and Corona to us gringos.

I expect to be re-hydrated soon. From the attic, not by the Tecate. Since the warm weather is now here, it's time to dust off my Fuelbelt hydration belt and hit the trails. See y'all on the trails, highways and byways!

Cross-Training Supplements Your Running Routine

2009-05-01T11:43:00.003-05:00

A lot of runners forget to balance their routine with other sports like swimming, weight training, and even stretching. Big mistake. This can lead to muscle imbalance and injury. Even loss of attractiveness to those in the opposite camp. OK, just joking on that last bit.

The downside of indulging in other sports activities is the cost, of course. Some sports, like cycling, can make a major dent in the bank account. That's something to think about in today's recessionary economy when everybody is on pins and needles about their jobs.

One solution is to join a gym as kind of a one-size-fits-all approach. Prices vary but for example, my plan at 24 Hr Fitness is just $20 per month. For that I can swim, toss around heavy objects, take spinning classes, and do hillwork workouts on the treadmill.

As a matter of fact, I can train in all three disciplines I need for triathlon, plus all the extras. Like using their hot water for my daily shower. They were even pretty good about keeping the soap dispensers loaded until lately. Small price to pay; I bring my own.

Regardless of how you go about it, cross-training for fitness is critical as we age. Especially the stretching part. A chiropractor friend (my swimming coach, incidentally) once told me that what made old folks falling down and breaking things more common was loss of flexibility. Makes 'em wobble rather than bend.

Don't let this happen to you. Get out there and move!

Training for Speed

2009-04-30T10:15:00.004-05:00

Springtime is the time for jumping back into speedwork training. For most of us, the marathon season is behind us and shorter distances like 5K and 10K races are looming on our collective horizon.

This is best done with a group. That's the key to motivation and inspiration. Plus, the local high school track can get pretty boring all by yourself. A side benefit of shocking the system with high intensity training is boosting the immune system. Who wants a case of that stinkin' swine flu anyway?

The only thing I need pork for is breakfast and dinner.

Ease into speedwork with moderate effort tempo runs or shorter distance intervals. Here's what's on my plate next:
3 sets of
2 X 100m
2 X 200m
1 X 400m
All this preceeded and followed by stretching exercises.

Judging from experience garnered over the past 10 years, this is the time to get to it; before the real summer heat sets in. Acclimatization rules.