On Being Jewish

When I run, I am always thinking about things other than running.  I think about what I have to do that day or any number of things that come to mind.  Lately I have been thinking a lot about my family and my faith.  I am not really sure why.  But it seems to come into my thoughts more often these days.  What seems to be at the forefront is that while I am Jewish, I am in the minority in my immediate family.  Other than my father, my wife and kids are the only Jewish members of our family.

As I reflect back on the path I took spiritually, I realized that I have always had a deep belief in G-d.  Not the meddlesome G-d some believe in who can solve all my problems and tell me what I should do when I reach a crossroads in life.  Instead I believe in a G-d who gave me a certain set of talents and put me on this earth to make the most out of what I have been given.  Therefore I think it is my job is to strive to always be the best I can be for my wife, children, family and friends.  While I know that I often fail at this, I continue to try and improve learning from my failings.

Recently I read an article written by Brook Wilensky-Lanford about her experience growing up in a mixed religious family.  One quote really struck me.  It was:

"When you grow up half-Jewish, you grow up knowing, viscerally, that it is possible to be more than one thing at time, even if those things are seemingly in conflict.  You always have one foot in and one foot out of the tribe." 

Up until I was 13 years old, I attended the United Methodist Church.  I can remember sitting in Sunday school classes (which I enjoyed) trying to reconcile the concept of the Trinity.  It was a concept that never really made sense to me.  When I look back on that time, I wonder if the Jewish half of me was trying to assert itself (albeit subconsciously).  What I learned later in life is that Jews do not believe in a trinity. The Jewish idea of G-d is that G-d is One and Indivisible. G-d cannot be divided up into separate parts, where each part is unequal to each of the other parts, yet somehow they are one and the same.

When my paternal Grandmother died in 1974, I started to question whether or not there was a G-d at all.  I could not comprehend how the G-d I believed in would allow such a beautiful soul to leave us.  My 13 year old mind had not yet come to understand that G-d doesn't interfere in each person's life.  It wasn't until I was in my 20's that I came to the realization that G-d is an impersonal force.  And that G-d does makes moral demands on us.  G-d is the pattern of nature.  And finally, G-d created the world but does not interfere in it.  Once I reconciled these personal truisms, I was able to finally recognize my spiritual path.

Why then did Ms. Wilensky-Lanford's statement stick with me.  It struck me because I found that hardest part of my decision to become a Jew was the fact that I felt I was turning my back on my Mother's side of the family.  I was worried that my conversion was going to make me into something altogether new.  I wondered whether my choice would force me never to discuss any or all of my fond memories of our family's holiday celebrations again.   Most importantly, I wondered if my Mother would be hurt or confused by my choice.  I did not want her to feel like I was abandoning her branch of our family tree by reconnecting the Jewish branch that had been stunted by my Father and his siblings none of who are currently practicing Jews.

I shouldn't have been worried at all.  My Mother was genuinely happy that I had found my spiritual connection.  I  think that we share the common belief that no one really truly knows the answer to the question of what or who G-d is.  We both see that each person may be following a different path but that we will all arrive at the same place.  I am not certain but I think that both of my parents were happy that I had found a spiritual home in Judaism.  I know that they respected my desire to give my children an unambiguous religious identity.  For my Father, my conversion allowed him to reconnect to his Jewish heritage abandoned so long ago.  Most importantly, both my parents and siblings seem to be  proud that I, my wife and children have lived our lives as Jews quite naturally. 

The one thing I wanted to do for my Mother and my in-laws was to allow them to share traditional holidays with my children.  I tried to make sure that while they might not understand everything the children do for the sake of their Judaism, we would never alienate them because of their lack of understanding of our rituals.  Instead, we included them in our Passover Seders, Shabbat dinners and sometimes even synagogue services.  My wife and I wanted to make sure that since our children will always have relatives that are Christian, they needed to grow up knowing and understanding what that means for them allowing them to be totally comfortable in any religious or spiritual environment.

Ms. Wilensky-Lanford is right.  As Jewish converts who raised our children in an interfaith family, my wife and I were able to infuse into our children the desire to actively choose to be Jewish and to make a conscious choice to share their faith with others.  At the same time they would always have "one foot in and one foot out of the tribe."  In a small way, our family is a microcosm of the changing world we Jews live in here in America.  We are blessed to live in a country where there are no longer social barriers that prevent Jews from being with non-Jews.  If we can open the doors and allow others to truly understand who we are and what we

believe, perhaps anti-Semitism and intolerance can be eliminated in this world.  Hopefully, we can be a light unto the nations showing that even in our differences we have so much in common.

Nov. 3 – 6.10 miles (59:32, 9:46 pace)

Nov. 4 – 6.20 miles (57:30, 9:16 pace)

Nov. 6 – 3.20 miles (29:05, 9:05 pace)

Nov. 8 – 8.10 miles (1:14:58, 9:15 pace)

Nov. 9 – 7.20 miles (1:08:28, 9:31 pace)

Nov. 10 – 5.10 miles (48:33, 9:31 pace)

Nov. 11 – 3.60 miles (39:14, 10:51 pace)

Nov. 13 – 6.20 miles (56:27, 9:06 pace)

Nov. 14 – 6.20 miles (52:42, 8:30 pace)

Nov. 15 – 8.20 miles (1:15:40, 9:14 pace)

Nov. 16 – 7.50 miles (1:13:04, 9:44 pace)

Nov. 17 – 6.20 miles (1:01:04, 9:51 pace)

Nov. 18 – 6.10 miles (56:40, 9:17 pace)

Nov. 20 – 7.10 miles (1:07:10, 9:28 pace)

Nov. 21 – 6.20 miles (58:55, 9:30 pace)

Nov. 22 – 6.30 miles (1:05:39, 10:20 pace)

Nov. 23 – 7.50 miles (1:11:56, 9:35 pace)

Total Miles:  107.0 miles

2014 Total Miles:  1,709.5 miles

The Long Run

As I was running the last half mile of my long run this weekend, I wondered when it truly became commonplace for me to go out and knock out an 8 miler with no trepidation and in fact love the challenge.  It is actually very simple.  I gradually increased my long runs as I moved up in my race distances.  

It wasn't until I decided to run my first half marathon that I started to run 8 to 10 milers regularly as I prepared for the race.  I distinctly remember  wondering if I could really run that far.   To take my mind off of my fear, I adopted the mantra, "one foot in front of the other until you are done."  It seemed to work.  Soon I was running more than 10 miles on a regular basis and started to love it.

Now 16 years later, I know that the the long run is the key work out in any distance runner's training regimen.  It is always my longest workout of the week.  I try to do it on the weekend when I have more time.  I am usually better rested on the weekend as well.  Looking back, I can remember during my training in 1998 how exciting it was to be consistently running further than I ever had run up to that point.  It felt great to go out there and set new personal bests in both time and distance.

At that time, I had learned that the long run should always be done at an “easy” pace.  As most runners know this is the pace where you can easily carry on a conversation throughout the run. My brother and I would do our long runs together when I was living in San Diego and we would talk the entire way solving all of the world's problems.  The time seemed to pass quickly making the runs seem almost effortless.  When I had to do a long run on my own, I would always bring my IPod and listen to music to help break up the monotony. 

Even though the long run is as much a mental challenge as a physical one, there are numerous benefits that you reap by logging those miles.  The biggest benefit is that you build your endurance both physically and mentally.  You learn to set your pace and gain stamina for those late miles.  As long as you run slow and steady you can teach your body to go the distance.  In the end, I have found so much satisfaction when I am able to finish the last mile or so feeling strong and like I could keep going forever.  It is at that point that I know I am well prepared for any race I am scheduled to run.

When my running friends ask me how far they should go on their long runs, I always respond that it depends on what you are training for.  When I trained for my first couple of marathons, I followed the advice of marathon training programs that called for at least one run of 22-23 miles. Once I found the Brooks-Hanson Marathon training program I found out that there was a better way.  (See my blog post dated June 14, 2009).  My longest runs would now be no more than 18 miles.  But I would be doing two longs runs on the weekend instead of one.  Regardless of which program you choose, your longest distance during your training for a half or full marathon shouldn't be more than 80% of the distance.  And remember, your last long run should occur no later than 3 weeks prior to race day.

The biggest mistake I made early on as a new distance runner was that I tried to do my long runs at a good pace close to my goal race pace.  This is about the worst thing I could have done.  It wasn't until I studied various training programs that I saw the consistent message that long runs are not meant to be done fast.  Instead I should have been doing tempo runs and interval training to build my speed. Long runs were to be completed at a slow steady pace.  What I learned is that a good long run pace should be 1-minute-per-mile slower than what I planned my race pace to be.  Alternately, if it is your first marathon or half marathon, you should run your long run 1-1 ½ minutes per mile slower than your current 10K race pace.  By running slow and steady, I was able to stay healthy and keep the risk of incurring an injury low.

Obviously I didn't just go out one day and run 10 miles.  Instead, I built up my endurance over time until I was able to comfortably run 8 miles.  Once I was able to do this consistently, I felt like I was able to take on the training necessary to run a half and then later a full marathon.  I followed the 10% rule.  The 10 percent rule states that to stay injury-free in training, never increase your mileage by more than 10 percent in any given week.  Obviously, you can tweak your long runs to fit your schedule and more importantly your body.  But whatever you choose to do, play it safe, listen to your body and increase your long run mileage slowly.  I have always pushed myself but I am fully cognizant of my limits.

Now here I am 16 years later and I have learned to love the long run. I can assure you I didn't always feel that way.  There were mornings that I would get up and look at my training chart to see the distance and dread the run.  Most of the time now I  am eager to do my long runs because I know that they are bringing me closer to my goals.   I remember reading a quote on another blog about why you should love the long run.  It truly expresses my feelings as well.  It said, "On days when you struggle with the long run, just remember how you will feel about yourself when you are done. I have never regretted going on a long run, or pushing myself to ‘keep going’. When I am through, I just revel in the fact that I did something great, and I am getting closer to being able to compete in an actual marathon race."

So my friends all I can say is run long because you want to and finish because you can. 

Oct. 20 – 6.10 miles (57:57, 9:30 pace)

Oct. 21 – 6.10 miles (56:36, 9:17 pace)

Oct. 23 – 6.10 miles (57:57, 9:30 pace)

Oct. 24 – 5.10 miles (47:55, 9:24 pace)

Oct. 25 – 7.10 miles (1:14:23, 9:11 pace)

Oct. 26 – 3.10 miles (29:37, 9:13 pace)

Oct. 27 – 6.10 miles (56:28, 9:15 pace)

Oct. 29 – 6.10 miles (57:45, 9:28 pace)

Oct. 30 – 4.20 miles (39:35, 9:25 pace)

Oct. 31 – 6.10 miles (56:33, 9:16 pace)

Nov. 1 – 8.10 miles (1:16:00, 9:23 pace)

Nov. 2 – 7.10 miles (1:07:43, 9:32 pace)

Total Miles:  71.5 miles

2014 Total Miles:  1,602.5 miles

Those Bad Running Days

Did you ever head out for a run with the intent to go long or complete a speed work session and find that you simply can't do it?  How frustrated did you feel when you realized that no matter how hard you tried you just couldn't muster up the strength to run well?  Pretty frustrated I would say.  I have experienced this many times during my training and even during races that I know I had prepared adequately for to perform at my peak. 

Like me, I am sure that you too have had a run where you just didn't feel like yourself.  When this happens to me, I almost always feel like I am just plodding along and going through the motions.  I tend to look at my watch more often counting down the seconds until the run is over.  It is tough when you are out there on the road trying to just get through a run.  For me it is truly disappointing when I have a run like that.  It made me wonder why does this happen? 

It could be for any number of reasons.  Is it from overtraining? Did I eat and hydrate properly during the week?  Was I getting enough sleep?  Or am I simply bored with my routes or training routine? My first thought is always that I have been overtraining.  I  stick to my routine religiously which may be hurting my training in the long run.  In the past, I always felt that if I didn't get in my run I was failing in some way.   What I now know is that without adequate rest and recovery, my training routine will backfire and actually decrease my performances potentially leading to injury.

Some common symptoms of overtraining are washed-out feelings, fatigue, drained or lack of energy.  You may also feel mild leg soreness, general aches and pains in your muscles and joints.  You may suffer from insomnia, headaches or become moody and irritable.  Or worst of all you start to lose your enthusiasm for the sport.  And, of course, you will see increased incidence of injuries both minor and major.  As I write these symptoms, I can see that I have suffered from several of these over my months of training.  It must mean I have been overtraining and need to rest.  The body repairs and strengthens itself in the time between workouts and I need to rest properly to maintain my level of fitness.

As I think about my diet over the past few weeks, I have to admit that it has not been as healthful as it should be.  Some of it is caused by the fact that I travel for my job.  It is difficult to stay on a strict diet when you are on the road.  I am not always in control of the choice of where to eat.  That, of course, is a bit of an excuse as you can always find items on any menu that are better for you.  When I am able to make the right choices, I normally will have a better training run the next day than when I make poor choices.

What I have learned is that if I properly fuel each day my runs will go as planned.  It should be obvious to any runner that foods with a lot of fat like fried foods, cheese, hamburgers, or bacon are not a good choice.  The reason is that they digest slowly and will feel like they're just sitting in your stomach.  In addition, I have found that high fiber foods will cause me gastrointestinal distress which is undesirable. Instead of these foods, I try to eat more refined carbs like regular pasta, white rice, and plain bagels.  I also focus on eating more low-fiber fruits and veggies.  I find that these are much easier on my stomach. 

I know that lack of sleep has a definite effect on my running performance.  Everyone has different sleep requirements and stress can play a part in how much sleep a person needs. What I know is that as I  increase my training load, I need more sleep.  Without proper sleep, my body cannot recover sufficiently.  When training for a marathon, I require more sleep than when I am just running to maintain my fitness level.   When I am rested, I feel stronger and have no problems finishing my training runs.

What I try to do each morning when I wake up to head out for my training runs, is to review in my head what time I went to bed and calculate how long I slept.  In addition, I try to remember if my sleep was broken, how quickly I fell asleep, and finally how refreshed I feel.  This usually gives me an idea of how hard or easy my training run will be on that day.  I know that good quality sleep will support my running during my normal training regimen.  I also know that a sleepless night before race doesn't mean that I lower my chances of a good race or a PR.  Instead, I do my best to get several good nights of sleep in the days leading up to the race because I know that I will struggle to sleep well the night before the race.

Finally, I have found that when I follow the same routes all the time I become bored and slack off.  I don't push myself as hard as I should.  I have also read that running the same route all the time can actually cause imbalances in your body.  These imbalances can lead to injuries and take you off the road.  The imbalance is cause by the fact that you are training your body to react to that route's particular uneven surface.  So to keep in interesting, I try to switch up my running routes daily both route and distance.

The easiest way I have found that changes my routine is to simply run one of my favorite routes in the opposite direction. However, I have found that it is actually better to have a whole bunch of different routes to choose from in my area.  I run on roads, sidewalks, trails and bike paths.  This allows me to train my body to deal with any type of conditions.  Some days I will run a steep hilly route or a mix of trail and road on the same run.  I have found that by incorporating new routes into my training regimen that I am better prepared both physically and mentally for race day.

What we runners need to understand is that there will be days when things don't go as planned.  It could be a training run that just blows up and you walk more than you run.  Or it could be a bad race day.  When I first started running and racing, I was loving it because with each run and race I was building my skills and confidence as a runner.  It was so exciting to set PRs on a regular basis.  Then there were those times when I had a bad training run or race.  It could have been for any number of reasons like less than ideal weather conditions (Boston Marathon 2012) or I wasn't feeling great or an injury occurred (Boston 2014) or  to be honest with myself I simply didn't do the proper training all of which resulted in disappointing finishes.  

How should you react to a poor performance?  The good news is that it is just a moment in time.  Having a bad training run or race has helped me better appreciate those really big PR days (Boston 2009 and The Phoenix Half Marathon 2014).  I was so pumped up at the finish line of those two races.  During those races  I was feeling invincible and loved every minute of the race.  So my advice is to chalk up that bad day to experience.  Get out there the next day and run again knowing that not every day will be a great run or race.   And whatever you do, don't let one bad run undermine all of your hard work in training.  Just stick to it because I know that consistency in the end will yield positive results.

Sept. 29 – 6.40 miles (1:01:26, 9:36 pace)

Sept. 30 – 6.10 miles (57:37, 9:27 pace)

Oct. 1 – 5.10 miles (48:45, 9:31 pace)

Oct. 5 – 7.10 miles (1:06:51, 9:25 pace)

Oct. 6 – 5.20 miles (49:01, 9:26 pace)

Oct. 7 – 6.20 miles (57:11, 9:13 pace)

Oct. 9 – 6.20 miles (58:50, 9:29 pace)

Oct. 10 – 6.10 miles (58:58, 9:40 pace)

Oct. 11 – 7.00 miles (1:07:03, 9:35 pace)

Oct. 12 – 6.10 miles (58:29, 9:35 pace)

Oct. 13 – 6.10 miles (58:34, 9:36 pace)

Oct. 14 – 6.20 miles (57:28, 9:16 pace)

Oct. 16 – 3.20 miles (27:35, 8:37 pace)

Oct. 17 – 6.10 miles (58:40, 9:37 pace)

Oct. 18 – 10.10 miles (1:33:35, 9:16 pace)

Oct. 19 – 6.10 miles (58:30, 9:35 pace)

Total Miles:  99.3 miles

2014 Total Miles:  1,631.2 miles

Getting Better with Age

When I started running back in 1986, I did it just to stay in shape and to be healthy.  After I had been running for a few years, I signed up for my first race a 5K and loved it.  As time went on, I found that the 5K just didn't seem challenging enough for me.  So I started running 10Ks.  It wasn't until I moved back to San Diego in 1995 that I started thinking about running a half marathon.  With some brotherly encouragement (o.k. it was a challenge), I ran my first half marathon.  After that I became hooked on running long distances. Eventually I wanted to run a marathon.  The problem was that I was fast approaching my 40th birthday.

Finally in 2000, I ran my first marathon.  I had completed it a little under nine months before turning 40.  I can assure you that I had no intention of running a 2nd marathon let alone 8 more.  What I didn't realize at the time is that I had coincidentally set my goal to run a marathon before I turned 40 with my moving into the Masters Division of runners. The Master Division is defined as being for "runners who are over a certain age. Usually the age is 40, but it can vary from place to place. The Masters Track and Field Committee of USA Track and Field (USTAF) requires that masters athletes be at least 40 years old on the first day of the meet."   Since turning 40, I have run 7 marathons (including my sub-4 hour marathon) and set 2 half marathon PRs as a Masters Division Runner.

Why am I suddenly thinking about this?  Simple...research is telling us that over 50% of our age related decline in fitness is not due to aging.  Rather it is due to the lack of continued activity as you age.  In fact, on September 20th, Deena Kastor (41) set the World Record in the Women’s Masters division for the half-marathon with a finishing time of 1:09:39.  While I am not the elite athlete that Kastor is, I was able to set my marathon and half marathon PR at 48 and 52 years old respectively. The science at least in my case has proven out.  If I can continue to run and improve as I age, you can also continue to perform well too.

Now I don't want to paint a rosy picture that you can go out there and just crush it no matter how old you are.  The truth is that after 35 your performance will decline by about 1% per year up until you turn 50.  After 50, the decline rate increases to 2% per year until age 75.  After that you will experience between 6 and 8% per year until you shuffle off this mortal coil.  If I had paid a little more attention to this slight decline in performance, perhaps I would not have suffered my hamstring injury in Boston this year.  I should have gone out slower and then pushed it once I had passed the 1/2 way point.

Coupled with loss in performance, your muscles will become stiffer.  I have noticed that I am simply not as flexible as I was when I was in my 30s & 40s.  I still stretch regularly after my runs.  But according to the studies I have read, my flexibility will continue to decrease by about 6% every 10 years.  Regardless of the inevitable decline, it is a fact that regular exercise including running improves our bodies no matter how old we are and helps us remain more limber than those who do not exercise.  Most importantly, it is the one thing we can do to help prevent disease and sickness as we age.  I guess what I am saying is that regular exercise is what is keeping me young.

As I look back on my training logs,  I have found that since 2008 I am employing an optimal training regimen according to experts on running and aging.  My regimen encompasses easy runs, tempo runs and speed sessions.  People my age should do most of our weekly mileage at an easy and comfortable pace.  Any run no matter how easy it may seem is helping to strengthen muscles, improve our heart and lungs and increase the number of red blood cells in our system.  I typically run 3 times per week in the easy zone.

My tempo runs are runs where I am trying to hit my target race pace for a sustained period of time.  I do one tempo run per week.  Tempo training helps me run comfortably faster.  By running at an even speed I have trained my body to feel the rhythm and pace I will need to reach my racing goal.  Until I started to do tempo runs, I had a hard time with race pacing as evidenced by my Marine Corps Marathon performance.  I simply went out too hard and blew up about 15 miles into the race barely finishing under 5 hours.  Learning what the pace feels like gives me the confidence that I can comfortably run the race and reach my target finishing time.

I also do one speed session per week.  This is always my toughest run because I am usually running in my anaerobic zone.  By doing a speed session each week, I have been able to improve my stride, speed, and stamina.  I am convinced that this once a week workout is why I have been able to run faster with less effort during my races.  My PRs were obtainable because I had learned to tolerate both the physical and mental discomforts of a fast pace during my training runs.  The other benefit of these training runs is that it helps me burn a lot of calories allowing me to keep my "youthful" figure.

I plan to keep running and exercising.  I know that it is the one thing that I can do to live longer and feel younger than my chronological age.  I believe that training for marathons and half marathons is good for me.  It places stress on my heart, lungs and muscles which force my body to adapt and improve.  I can't say that it is as easy to complete these workouts as it was when I was in my 20s and 30s.  Plus I know my body will age no matter how hard I work at staying in shape.  But I know that if I stick with it I can delay the inevitable decline.  Running is my fountain of youth.

Aug. 18 – 6.10 miles (58:04, 9:31 pace)
Aug. 19 – 6.20 miles (56:52, 9:10 pace)
Aug. 21 – 6.10 miles (56:30, 9:16 pace)
Aug. 22 – 6.20 miles (57:51, 9:31 pace)
Aug. 23 – 8.20 miles (1:16:57, 9:23 pace)
Aug. 24 – 7.20 miles (1:08:22, 9:30 pace)
Aug. 25 – 5.20 miles (55:00, 10:35 pace)
Aug. 26 – 5.70 miles (55:38, 9:46 pace)
Aug. 28 – 6.10 miles (58:59, 9:40 pace)
Aug. 29 – 6.20 miles (57:49, 9:23 pace)
Aug. 30 – 8.20 miles (1:16:47, 9:23 pace)
Aug. 31 – 7.10 miles (1:07:40, 9:32 pace)
Sept. 1 – 6.20 miles (57:52, 9:23 pace)
Sept. 2 – 6.20 miles (56:08, 9:03 pace)
Sept. 4 – 7.20 miles (1:07:39, 9:24 pace)
Sept. 5 – 6.20 miles (58:02, 9:23 pace)
Sept. 6 – 8.20 miles (1:16:57, 9:23 pace)
Sept. 7 – 8.20 miles (1:17:41, 9:31 pace)
Sept. 8 – 6.20 miles (1:00:00, 9:41 pace)
Sept. 9 – 3.20 miles (30:00, 9:23 pace)
Sept. 11 – 3.20 miles (28:13, 8:49 pace)
Sept. 12 – 6.20 miles (56:11, 9:05 pace)
Sept. 13 – 4.20 miles (37:09, 8:49 pace)
Sept. 14 – 3.20 miles (32:40, 10:10 pace) - Theta 5K
Sept. 16 – 6.10 miles (57:00, 9:21 pace)
Sept. 18 – 6.20 miles (58:33, 9:27 pace)
Sept. 19 – 6.20 miles (57:52, 9:23 pace)
Sept. 20 – 9.20 miles (1:29:09, 9:41 pace)
Sept. 21 – 7.20 miles (1:09:30, 9:39 pace)
Sept. 22 – 5.10 miles (51:30, 10:06 pace)
Sept. 23 – 4.20 miles (44:36, 10:37 pace)
Sept. 25 – 7.20 miles (1:12:18, 10:03 pace)
Sept. 26 – 6.20 miles (1:00:10, 9:41 pace)
Sept. 27 – 10.10 miles (1:36:39, 9:31 pace)
Sept. 28 – 7.10 miles (1:08:01, 9:35 pace)

Total Miles:  221.7 miles
2014 Total Miles:  1,531.9 miles

Transitioning - Now My Children are Adults

I know I haven't posted in a while.  I guess it is because I have been going through a bit of a tough transition.  No, it doesn't have anything to do with my running.  I am still recovering a bit from my hamstring injury.  I am able to get out on the road regularly and get in some good miles.  Instead the transition I am dealing with is the one where I have to let my children go and live their lives as the adults they have become.   I am not literally letting them go.  I am having to allow them to be live their lives how they choose and to love and enjoy them in a different way.

As I look back on the twenty three years of my life that was invested in raising, nurturing, and caring for them, I am finding that letting go of that role is quite a daunting task.   Those years were spent caring, loving and being concerned about them.   Bev and I invested our hearts, minds and spirits into their physical, emotional, social and spiritual well-being.  And here I am today with a 23 year old son in graduate school and a 20 year old daughter in her junior year of college and it has finally hit me that that part of my life has ended.   Now I am at a loss trying to find that appropriate balance of love and concern for them while resisting the constant urge to continue to offer advice and try to control their lives.

As I think about it, I know that a large part of my difficulty in letting go is embedded in general fear for their well being.   We all know that the world is a scary place, and the numerous stories on the news of terrible things happening increase that inherent fear.   As my kids were growing up I felt that I could always protect them because I was able to monitor them and to a certain extent control their environment.  But now that they are both living half way across the country, I can no  longer exert any amount of control over their environment, who they hang out with, where they go, and what they do.  Instead, I have to have faith that the things Bev and I instilled in them as they were growing up will allow them to make good choices in lives. 

What I have come to realize is that my kids don't want me to be a micromanager in their life trying to exert influence over who they choose as friends, worrying about how much sleep they get or kibbitzing about how they spend their time.  They have let me know that they don't need that any more.  I think that our relationship needs to transition into a loving friendship where I can be their closest confidante and mentor.  The problem is that I am not really sure how to restructure my relationship with them so that I am neither too involved, nor so hands-off that I don't have much of a relationship there at all.

So what I need to do this try and think of myself as a consultant rather than their manager.  This means that I need to learn to listen more and only offer advice when asked.  I know this is going to be difficult as I have a hard time not trying to fix things for them.  As Bev says, sometimes they just want to talk about it and are not looking for advice or someone to fix it.  Rather they just want me to hear them out and let them know that I sympathize with them and will support whatever decision they make.  Who knows, they may even use some of my advice to make a decision.  Regardless, I have to train myself to know that in all cases it’s not my choice to make.   

I also need to remember that as our relationship transitions, I need to give them the same respect and compassion I would with any of my close personal friends.  If I think that they may be making a bad choice, I need to be able to tell them with carefully chosen words and tactfully.  Since they are my children, I am sure that they will hear implied criticism even if it is not there.  So I will have to tread lightly along this path.  But as I look back on their teen years, I know that they both have always made really good choices.  Therefore, there should be no trepidation in my mind that they won't do the same as adults.

I never imagined that after seeing them off to college that it would be so hard to learn how to deal with my now adult children.  I love them both and am so proud of the people they have become.  I guess the only thing I can do is actively nurture our relationship.  I know that friends do stuff together. They talk on the phone, send texts and spend time together exploring shared interests. They respect each other’s busy schedules, but find ways to stay connected.   I know that Bev and I have built a solid relationship with our children and I am looking forward to seeing our relationship blossom even more in the years to come.

July 15 – 3.20 miles (29:11, 9:05 pace)

July 17 – 5.30 miles (48:31, 9:05 pace)

July 19 – 5.20 miles (47:25, 9:05 pace)

July 20 – 3.10 miles (30:43, 9:51 pace) - Chargers Bolt 2 the Q 5K

July 24 – 4.20 miles (38:59, 9:14 pace)

July 25 – 5.20 miles (48:21, 9:14 pace)

July 26 – 6.20 miles (1:00:03, 9:41 pace)

July 27 – 6.20 miles (58:01, 9:21 pace)

July 28 – 3.10 miles (28:43, 9:14 pace)

July 29 – 3.20 miles (28:40, 8:57 pace)

July 31 – 5.10 miles (47:21, 9:14 pace)

Aug. 1 – 5.10 miles (47:30, 9:23 pace)

Aug. 2 – 7.30 miles (1:08:53, 9:23 pace)

Aug. 3 – 7.20 miles (1:09:01, 9:35 pace)

Aug. 4 – 5.10 miles (47:58, 9:23 pace)

Aug. 5 – 6.20 miles (57:53, 9:20 pace)

Aug. 7 – 6.10 miles (59:28, 9:45 pace)

Aug. 8 – 6.20 miles (1:00:00, 9:41 pace)

Aug. 9 – 7.20 miles (1:06:43, 9:14 pace)

Aug. 10 – 6.10 miles (59:02, 9:41 pace)

Aug. 11 – 6.10 miles (58:38, 9:27 pace)

Aug. 12 – 6.20 miles (1:00:05, 9:41 pace)

Aug. 14 – 6.10 miles (59:21, 9:44 pace)

Aug. 15 – 6.10 miles (57:46, 9:28 pace)

Aug. 16 – 8.20 miles (1:28:07, 10:43 pace)

Aug. 17 – 7.20 miles (1:08:32, 9:31 pace)

Total Miles:  146.4 miles

2014 Total Miles:  1,310.2 miles

What I Listen to When I Run

I have noticed that whenever I am at the gym or out on a run everyone around me seems to have earphones (earbuds) in their ears.  I obviously don't know specifically what they are listening to while they are working out or running.  But I am sure that each person has a different type of music, audiobook or podcast plugged into their heads. 

Listening to music when you hit the gym or head out on the road to take your mind off of your effort isn't a new concept.   It is proven that listening to music distracts you  from the pain and effort caused by your workout or run.   I have found in speaking with some of my runner friends controlling and finding music to be in time with one's pace has a profound effect on perceived effort during a workout.

Although there are times when I just go out for a run without any music or podcasts, I run with my iPod almost every time I head out. I enjoy it because it takes my mind off of the miles I am logging out there.  Plus I can catch up on news and events from some of the podcasts I listen to.  It also allows me to pass the time without really thinking about it because as we runners know all too well...it can get lonely out there.  I will admit that sometimes I am so distracted that I don't remember what I listened to on my run.  This is due to the fact that my mind is wandering off to things I need to do at work or home or just trying to solve some problem I have been working for some time.

So what I am putting into my head when I am out there on the road getting in my training miles or at the gym?  It varies a lot.  First, I have quite an eclectic taste in music.  Plus I really enjoy listening to podcasts.  Podcast episodes are usually pretty long, which really helps when I am going out for 5 plus miles.  If you are wanting to listen to podcasts like me, you need to think about your own general mindset when running. In other words, when you are running can you concentrate on what you're listening to, or does your mind wander easily?   Depending on your answer you may want to listen to something more intellectually stimulating like NPR podcasts or if you have trouble concentrating choose something more entertaining like an old time radio program.

Here are the podcasts I listen to regularly:

1.      Relic Radio Thrillers (Old Time Radio)

2.      NPR Series: Sunday Puzzle Podcast    

3.      Sherlock Holmes Adventures Podcast (Old Time Radio)             

4.      APM: A Prairie Home Companion's News from Lake Wobegon              

5.      Case Closed! Old Time Tales Of Crime  (Old Time Radio)           

6.      PRI: Michael Feldman's Whad'Ya Know?         

7.      Phedippidations: The Podcast for Runners

8.      This American Life   

9.      WBUR-FM: Only A Game Podcast      

10.   Orson Welles On The Air (Old Time Radio)      

11.   The Moth Podcast

12.   NPR Programs: Wait Wait... Don't Tell Me! Podcast   

13.   WTF with Marc Maron Podcast          

14.   NPR Programs: Fresh Air Podcast

15.   Radiolab from WNYC             

As you can see it is quite a variety.  I find that when I am in a mood where I don't want to concentrate, I typically listen to the Old Time Radio broadcasts.  They are just a bit of fluff and not too different from an audiobook.  If I am focused, I will listen to Fresh Air, Radiolab or The Moth as they have heavier content.

When it comes to music, I listen mostly to classic rock and roll.  This is probably because it is the music I listened to when I was a teenager.  But you will find that I have all kinds of music on my playlists. I mix and match my playlists depending on the mood I am in that day.   Sometimes, I just listen to one artist during a run that is less than an hour.  If I am going to run for more than an hour and don't want to listen to a variety of artists, I will pick one who I have a large number of songs from like The Beatles, Led Zeppelin, The Grateful Dead, etc.  I create playlists to match how I am feeling that week or for a particular race.  Here is a typical play list I use for a marathon:

1.      Bittersweet Symphony - The Verve    

2.      Eye of the Tiger - Survivor     

3.      Let's Get It Started - Black Eyed Peas

4.      Hot Hot Hot - Buster Poindexter and His Banshees of Blue       

5.      Start Me Up - The Rolling Stones

6.      Black Dog - Led Zeppelin

7.      Beautiful Day - U2

8.      Gonna Make You Sweat (Everybody Dance Now) - C+C Music Factory 

9.      Kickstart My Heart - Mötley Crüe       

10.   Shut Up And Drive - Rihanna 

11.   Nowhere Fast - The Smiths

12.   Born To Run - Bruce Springsteen

13.   Bad Moon Rising - Creedence Clearwater Revival        

14.   Who Will You Run To - Heart

15.   You Make My Dreams - Hall & Oates

16.   What I Like About You - The Romantics

17.   Roar - Katy Perry

18.   Bad Romance - Lady GaGa

19.   Rev It Up & Go - Stray Cats   

20.   Boulevard of Broken Dreams - Green Day

21.   Middle of the Road - The Pretenders

22.   Runnin Down A Dream - Tom Petty

23.   Walk This Way - Aerosmith & Run-D.M.C.

24.   Gives You Hell  - All American Rejects

25.   Wild Thing - Tone-Loc

26.   Lonely Boy - The Black Keys

27.   Cheers (Drink To That) - Rihanna

28.   Beat It - Michael Jackson

29.   Ain't No Other Man - Christina Aguilera

30.   Viva La Vida -  Coldplay         

31.   London Calling - The Clash

32.   Get On Your Boots - U2

33.   I Fought The Law - Stray Cats

34.   Crazy Little Thing Called Love - Queen

35.   Live and Let Die - Paul McCartney & Wings

36.   Rebel Yell - Billy Idol

37.   Kryptonite - 3 Doors Down

38.   Cum On Feel The Noize - Quiet Riot

39.   Subterranean Homesick Blues - Bob Dylan

40.   End Of The Line - Traveling Wilburys

41.   Peace Train - Cat Stevens

42.   Mr. Brightside - The Killers

43.   Come Together - Aerosmith

44.   One Way Or Another - Blondie

45.   Lose Yourself - Eminem

46.   F**k You - Cee Lo Green

47.   Hey, Soul Sister - Train

48.   Sugar, We're Goin Down - Fall Out Boy

49.   Vertigo - U2

50.   Surfin' U.S.A. - The Beach Boys

51.   Long Train Runnin' - The Doobie Brothers

52.   Hips Don't Lie  - Shakira Feat. Wyclef Jean

53.   Always On The Run - Lenny Kravitz

54.   Pump It - Black Eyed Peas

55.   Oh Sh*t! -  Buzzcocks

56.   Kashmir - Led Zeppelin

57.   Run In Place - The Nadas

58.   You Better Run - Pat Benatar

59.   Walk - Foo Fighters

60.   Runnin' With The Devil - Van Halen

61.   Funky Cold Medina - Tone-Loc

62.   I Wanna Be Sedated - The Ramones

63.   Wake Me Up Before You Go Go          - Wham!

64.   R.O.C.K. In The U.S.A. - John Mellencamp

65.   Figure It Out - Plain White T's

66.   Dry Town - Miranda Lambert

67.   Objection (Tango) -Shakira

68.   Hot Girls In Love - Loverboy

69.   Joker & The Thief - Wolfmother

70.   Hold My Hand - Hootie & The Blowfish

71.   How You Remind Me - Nickelback

72.   The Pretender - Foo Fighters

73.   American Girl - Tom Petty & The Heartbreakers

74.   Up Around the Bend - Creedence Clearwater Revival

75.   Last Friday Night (T.G.I.F.) - Katy Perry

76.   Saturday Night - Bay City Rollers

77.   Crazy Train - Ozzy Osbourne

78.   Muscle of Love - Alice Cooper

79.   Stay Away - Nirvana

80.   Back In Black - AC/DC

81.   Hey Ya! - Andre 3000

82.   Can't Get Enough of You Baby - Smashmouth

83.   Ticket to Ride - The Beatles

84.   Get The Party Started - P!nk

85.   Don't Stop Me Now - Queen

86.   I Hate California - Uncle Kracker

87.   Happy (From "Despicable Me 2") - Pharrell Williams

88.   Elevation - U2

89.   Detroit Rock City - Kiss

90.   Midnight Special - Creedence Clearwater Revival

91.   Walking On Sunshine - Katrina & The Waves

92.   Fat Bottomed Girls - Queen

93.   Don't Stop Believin' - Journey

94.   Walk Like An Egyptian - Bangles         

95.   Burnin' For You - Blue Öyster Cult

96.   I Ran - A Flock Of Seagulls

97.   Going Down the Road Feelin' Bad - The Grateful Dead

98.   I Know What Boys Like - The Waitresses

99.   Ramble On - Led Zeppelin

100.          Run for Your Life - The Beatles

As you can see it is quite a variety of musical types and artisits.  I like listening to upbeat songs that help keep me pumped up and motivated especially during the latter miles of a marathon.  All I know is that when I listen to music while working out it makes me happy.  All types of music whether it be happy, beautiful, or peaceful can help me feel good inside and make the effort seem easy. When I am sad, angry, or frightened, good music can help me feel happy again and want to finish what I have started.

Now that I have shared what I enjoy listening to, what do you listen to when you are on the road or at the gym?

June 23 – 5.10 miles (46:20, 9:04 pace)

June 24– 6.20 miles (58:08, 9:23 pace)

June 25 – 3.20 miles (29:32, 9:14 pace)

June 26 – 4.10 miles (38:16, 9:23 pace)

June 27 – 5.10 miles (47:04, 9:14 pace)

June 28 – 10.20 miles (1:40:49, 9:50 pace)

June 29 – 6.20 miles (58:07, 9:23 pace)

June 30 – 5.10 miles (45:15, 8:49 pace)

July 1 – 6.20 miles (57:50, 9:23 pace)

July 2 – 2.10 miles (19:44, 8:57 pace)

July 3 – 6.20 miles (58:04, 9:23 pace)

July 4 – 6.20 miles (55:36, 8:57 pace)

July 5 – 8.20 miles (1:17:20, 9:23 pace)

July 6 – 6.20 miles (58:18, 9:24 pace)

July 7 – 5.20 miles (48:31, 9:23 pace)

July 8 – 6.20 miles (59:30, 9:31 pace)

July 9 – 2.20 miles (19:26, 8:49 pace)

July 10 – 6.20 miles (55:52, 8:57 pace)

July 11 – 5.20 miles (47:45, 9:14 pace)

July 12 – 8.20 miles (1:17:16, 9:23 pace)

July 13 – 6.20 miles (58:18, 9:24 pace)

Total Miles:  119.7 miles

2014 Total Miles:  1,164.0 miles

Lessons Learned From Being a Runner

In 2009 several running organizations got together to establish National Running Day.  It occurs the first Wednesday in June every year now.  It is the day that we runners can declare our passion for the sport that keeps us healthy and in my case sane.  It is also a day that all runners across the globe can go out for a run to celebrate this day.  As a runner it is our obligation to celebrate our sport by planning and going out for a  run, infecting a friend with our passion for running, signing up for a race, or even setting a new running goal for ourselves. I have embraced this challenge and plan to celebrate it every year from now on.

This past National Running Day I went out for a short run as part of my participation in the Runner's World Run Streak challenge.  It was my 10th consecutive run of the streak that started on May 26th and ends on the 4th of July.  I have never run consecutive days without a break since I started running back in 1985.  I thought it would be interesting to see how I would do especially given that I have been recovering from a hamstring injury.  As I ran that day, it dawned on me how much my running has taught me over the years.  I wanted to share with you what I have learned and hope that you have found similar truths during your runs.

The most important lesson that running has taught me is that there is always going to be someone faster, more seasoned or who has run more races than me.  I now know that comparing myself to other runners is a pointless exercise.  Measuring my ability against someone else’s is unfair and truly a waste of my time.  All runners (including me) have a tendency to make these evaluations.  The truth is that all I or any other runner can do is the best that we can do on any given day whether it is in a race or just a training run.  I no longer compare myself to anyone.  Rather I focus on being the best possible runner I can be and try to always run my own race. 

I have always considered my runs to be my personal time.  It is the only time during the day where I get to reflect  and focus just on what I want to focus on.  It is the perfect time for me to think without a lot of distractions.  I sincerely enjoy the sweat and labored breathing that comes with each run.  I find that it is the time where I can release pent up frustrations, tensions and explore those esoteric ideas that help me improve who I am with my family and friends.  I try to enjoy the silence when I can because as we all know there is just too much noise in the world around us.  Sometimes it is just nice to listen to the sound of your my own breathing and foot falls on the pavement.  Most importantly, I know that when I am finished with my run that I am much happier and ready to take on whatever comes my way.

Running has taught me that to be good at anything, I have to put in the time and effort.  So many people are looking for the easy way to success.  I have found that success is never going to come easy.  Without strong effort and dedication you will remain stagnant.  I know that anything worthwhile in life is worth working hard for.  Sometimes the work to get there is not fun as anyone who has trained for a marathon can attest to.  But I can assure you that it is always worth the effort.   I learned that when things don't work out as planned that it is not a sign of failure but rather just a part of the process to get me to where I am going.  Every failure is just a chance to improve.

Which brings me to another important lesson that running has taught me.  No matter how hard I work and how well prepared I am, disappointments will happen.  This is a tough lesson and one that I still struggle with daily.  I have to constantly remind myself that finish times are just times. The fact that I started a run or race is the only way that I can ever reach the finish line.  My finishing time does not hold the power over me.  I do.  And if this year's Boston Marathon did anything for me it solidified that the most gratifying experiences in life usually come as a result of enduring the most painful trials.  And that if I can just focus on putting one foot in front of the other, I will eventually make it to the finish line which is an accomplishment to be proud of every time.

Lastly,  I have learned from running that I can do anything I set my mind to.  Over the years I have said, "I can't run that far" or "I can't train like that" only to prove myself wrong.  I now know that I can run new race distances, challenging relays, run faster, and most importantly find ways to actually become a better runner despite my advancing age.  I also have seen how running makes me stronger in all capacities of my life both mentally and physically.  Best of all, I know that I can keep this up for as long as I live.  Being number one is not important to me.  It is more important to know that with practice, patience and persistence, I can achieve what I set out to do whether it is running or in my personal and business life.

As I have said many times before, running is a way of life for me.  It is a huge part of the person I have become since setting out on the road so many years ago.  My running life has allowed me to be part of a beautiful community of people who come together as one because we all love this crazy sport.  I have made so many new friends through running.  They have all had a profound and positive impact on my life.  Each of them has shown me that although I may have not been born a runner, I have built myself into one over time.  And they accept me for who I am and don't care how fast or how far I can run.  They just enjoy the camaraderie that comes with a shared experience.

I know that am a bit of a zealot now.  Some people may even tire of my obsession.  That is o.k.  because running has shown me that  I can have anything I want and that I can be happy reaching for my own goals in life.   I can rest comfortably knowing that there is no finish line in life.  So I will just enjoy the ride while it lasts.  So I encourage you to get on the road because I know you will find similar lessons if you just let running become a part of who you are too.

June 9 – 5.20 miles (47:55, 9:14 pace)

June 10 – 3.10 miles (27:42, 8:55 pace)

June 11 – 5.60 miles (51:35, 9:13 pace)

June 12 – 6.20 miles (59:43, 9:38 pace)

June 13 – 4.20 miles (39:30, 9:23 pace)

June 14 – 8.30 miles (1:18:55, 9:41 pace)

June 15 – 7.20 miles (1:08:28, 9:31 pace)

June 16 – 2.20 miles (20:15, 9:14 pace)

June 17 – 2.40 miles (22:40, 9:27 pace)

June 18 – 2.10 miles (21:55, 10:32 pace)

June 19 – 5.10 miles (46:23, 9:05 pace)

June 20 – 5.20 miles (45:55, 8:49 pace)

June 21 – 9.20 miles (1:24:48, 9:14 pace)

June 22 – 6.20 miles (58:12, 9:23 pace)

Total Miles:  72.2 miles

2014 Total Miles:  1,044.3 miles

Running in the Heat of the Summer

It is that time of year again here in the Valley of the Sun where the temperatures start to soar.  When I get up at 5:00 am to go out for my runs, I am never sure how warm it is going to be.  It can be anywhere from 70 to 85 degrees and the sun will be just cresting the horizon.  I know that by midday I will be enjoying the triple digits when I head out to lunch or errands.  I am not complaining.  As the Valley residents say, "We are just paying back for the beautiful fall, winter and spring weather we enjoy here every year."

But I do know that as I run here in Scottsdale, I have to adjust my expectations for speed and endurance when I plan my daily runs.  The one advantage I have living here in Arizona is that the humidity is usually less than 10%.  While temperature alone can cause your pace to slow down, humidity makes it even harder to run strong.  When I run in high humidity while travelling for work, I find that my legs feel heavier than normal and breathing is harder. For me, taking deep breaths in humid air is nearly impossible.  If I have to run in high temperatures, I would rather it be in a dry climate like Phoenix.

As runners, we need to alter our actions and expectations as the weather gets hotter. We need to realize and accept that our bodies react differently in hot weather.  As the temperatures rise, so do our heart rates and perceived effort. Therefore, we can’t go out and expect to run at the same paces we have been running consistently during the winter and early spring.  More importantly, we should not press ourselves in the heat from a health and safety standpoint.  This is the time of year that you really need to listen to your body.  It is important to understand that your perceived effort is reality and you need to adjust your pace accordingly.

I have read so many different opinions of how heat will affect your pace.  One opinion states that for every degree of temperature above 65 degrees you should adjust your pace by 2 seconds per mile.  In my case, I was averaging 8:50 per mile consistently during my marathon training.  This would mean that when it is 75 degrees out (like this morning), I should expect to run 20 seconds slower on my morning runs or 9:10 per mile.  I have found that for me this calculation is true.

The second most common opinion states that for every 10-degree increase in air temperature above 55 degrees, there’s a 1.5 percent to 3 percent increase in average finishing time for your run.  The theory is that the slow-down occurs due to heats impact on runners at a physiological level through various means, including dehydration, increased heart rate and reduced blood flow to the muscles used for running.  I find that this one is a little harder to pin down because you could also be having an off day.  Regardless this is another good way to measure how you are doing when it is hot outside.

You also need to monitor your heart rate when running in the heat.  We all know that our heart rate rises when we exercise.  This is to get more oxygen to our muscles. But now we also have to cool our bodies while we are running in the heat.  When it is hot, our bodies push blood nearer the surface of the skin to dissipate heat, which means less blood available to your muscles.  This, of course, puts more pressure on the cardiovascular system making our heart rate rise. Therefore you have to slow down (sometimes drastically) in hot weather to stay within a comfortable exercise zone and not cause your body temperature to rise out of control.  An increase in temperature of about 20 degrees Fahrenheit could cause your heart rate to increase by 10 beats per minute for the same workout as you did on a cooler day.

I  know that we runners don't like to slow down because we see it as weakness.  While I know I shouldn't feel that way, I still do.  I find myself getting frustrated when my pace slows during the summer months even though I know it is temporary.  The key is not letting it shake your confidence.  Stay true to your training and slow it down.  In the end, you will be back to normal as the fall approaches.  You will be glad you got your miles in and be ready for some strong fall and winter training.

Here are a few tips I have found work for me to help when faced with running in the heat.  Please do not take heat lightly and be smart out there.

1.             Reduce your clothing.  Strip down to the fewest clothes you can wear and still remain decent.  I recommend picking light colors.  I prefer loose fitting shirts so that they don't stick to me as I run.  Yes, even wicking shirts will cling to you if you are a heavy sweater like me. (Sorry for that image).
2.       Run as early as you can.  Here in Arizona it is still in the triple digits near and right after sunset.  So, the only time I can run in relatively cool temps is before 7:00 a.m.  You should avoid running at the hottest part of the day which is usually between the hours of 10:00 a.m. and 4:00 p.m.
3.       Slow down.   As you know the ideal running temperature is between 50º-55º and overcast.  As I said above, your pace will adjust naturally to compensate for the heat.  Why not just slow down in the first place and run comfortably.  You will not lose any of your fitness level.        
4.       Hydrate.  I carry a water bottle with me when I am going out.  It is a 24 oz bottle and I try to sip off of it at each 1/2 mile.  If you can cache water along the route when you are going out for extended runs that would be ideal.  In some cases, you may be able to create a route that has places you could replenish your water like a local park or shopping center.

To ensure you are hydrating properly, it is a good idea to weigh yourself pre- and post-run to gauge how much liquid you lose during an average run.  This is typically known as your sweat rate.  One pound of weight loss equals 1 pint of water loss. Once you know your sweat rate you can use it to determine your fluid needs during a training run or race. For example, if you lose 2 pounds during an hour run, that's 2 pints or 32 ounces. So, you will need to be able to replace your fluid loss by taking in 8 ounces of water or sports beverage every 15 minutes.

One other thing to note when you are doing high mileage or logging several consecutive days in the heat is to add foods high in potassium to your diet.  Potassium helps you to maintain a healthy fluid balance in your body.  It also plays an important role in making sure our nerves and muscles work effectively. You will find potassium in most fruits and vegetables.  Besides bananas, dried apricots, figs, raisins and prunes are all excellent sources of potassium.  You can also get potassium from tomatoes and tomato products like spaghetti sauce, salsa and ketchup.  So you don't have to gorge yourselves on bananas to increase your potassium levels.

I am by no means an expert and there are numerous articles out there that you can look up for more detailed information regarding running and training in the heat.  I intend to run throughout the summer here in Scottsdale and will do my best to not let the slower paces get me down.  Instead I am going to focus on how amazingly fast I will be when the temperatures start to fall back to that ideal level.

May 26 – 5.10 miles (47:45, 9:14 pace)

May 27 – 6.10 miles (59:53, 9:49 pace)

May 28 – 2.10 miles (20:01, 9:31 pace)

May 29 – 6.10 miles (58:27, 9:31 pace)

May 30 – 5.10 miles (47:36, 9:19 pace)

May 31 – 6.20 miles (55:42, 8:57 pace)

June 1 – 6.20 miles (57:51, 9:23 pace)

June 2 – 5.10 miles (46:42, 9:14 pace)

June 3 – 6.20 miles (58:39, 9:27 pace)

June 4 – 2.10 miles (20:19, 9:38 pace)

June 5 – 6.20 miles (59:21, 9:34 pace)

June 6 – 5.20 miles (49:13, 9:17 pace)

June 7 – 8.30 miles (1:20:56, 9:45 pace)

June 8 – 6.50 miles (1:01:41, 9:31 pace)

Total Miles:  76.5 miles

2014 Total Miles:  972.1 miles