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