Just Go with the Flow

I have started to spend less time looking at my watch when I run.  Instead of being a slave to my Garmin, I have decided to run by feel.  In other words, after the first mile I lock into a pace that feels comfortable and that I could run forever.  Obviously on days where I am getting in a workout of significance like speed work, I focus on my pace.  But on my long run and recovery days, I just focus on running comfortably.  The interesting thing is that now I am typically running at a faster pace than I would otherwise.  I mostly run at sub-9 minute mile pace when I am not so focused on the clock.  This made me wonder if this was something other runners experience.

As I was listening to this week's The Runner's World Show Podcast there was a segment where they interviewed Jenny Hadfield, the co-author Running for Mortals and Marathoning for Mortals.  During the segment she talked about flow training for runners.  Basically she said that each individual is his own runner and experiences training in his/her own unique way.  There is not a one size fits all training program.  Jenny believes that what you consume, how you train and what is happening in your life are unique to you and influences your training.  What each person needs is to find that flow in his/her running life and then tailor workouts to fit into the flow.   She recommended that a runner not be so focused on the watch or splits.  Jenny tries to improve her clients performance by creating a plan that  works within the flow of their lifestyle thus allowing them to reach their goals with less stress.

This made me wonder what exactly flow was and how could I find it in my life and running.  Flow running is defined as that point where you are so completely immersed in your run that you forget fatigue, time and anything else around you.  You are solely  focused on the run.  The frustrating thing about finding your flow is that it just happens.  You can't artificially create it.  It simply comes when you are doing something that you truly love.  For me that is running.  I know that I will not experience the runner's flow on every run.  But I have found that I am experiencing it much more often now that I don't focus so much on my Garmin.

In reading more about running in the flow zone, I have found some common themes.  The most prominent situation where flow occurs in training or racing is when the runner see the challenge ahead of them as just a bit of a stretch from their normal running rather than an impossible goal.  I can relate to this.  I have found that I rarely experience flow if my workout seems too easy and conversely if the challenge ahead is too hard.  If that is the case, I tend to focus too much on the fear and anxiety of being able to complete the workout or get to the finish line at my goal finishing time.  I was definitely in the flow during the first 2/3 of the NYC Marathon.  Then when I hit 5th Avenue and felt overwhelmed by the fact that it was uphill, the flow disappeared.  It wasn't until I reminded myself that I was well prepared for the race and that I could dig deep and finish that I could relax.  When I reached the turn into Central Park, I was fully relaxed and back in the flow.

I found an article that provided five things that will help you get into the flow in your run the next time you are out there.

1. Completely absorb yourself in the activity. Concentrate on the activity and work to forget distractions.
2. Set goals and expectations that are right for you. They need to be attainable, but also challenge you to be at your best. The challenge of the situation must equal your skill level. Setting goals too high or having expectations that are unrealistic can disrupt flow.
3. Be in the moment. Work to not be critical of yourself and your performance. Avoid thinking about others and how they may view or think about you.
4. Relieve extra butterflies by breathing deeply so you can use your energy in a way that is helpful and sustainable. You need to have enough nervousness to perform at your best, but too much can disrupt flow.
5. Stay positive and genuinely happy to reach your best and allow you to experience a peak performance. 

(from "Have You Experienced Runner's Flow?" by Cindra Kamphoff, Ph.D.)

My favorite runs are when I experience the flow.  I feel like I could do anything I set my mind to and I return feeling happy.  My family knows how important running is to me.  They know that it is the one activity that not only keeps me healthy but relatively sane.  But after listening to the podcast and reading up on flow running, I need to make sure that I don't let my passion for running get in the way of the rest of my life.  All I want to do is be able to run.  If I can find that delicate balance between my need to run and the rest of my personal and professional life, I not only will succeed in running in the flow zone more often, I will be able to reach my running goals along the way.

Jan. 16 – 6.20 miles (1:06:38, 10:45 pace) - Hill Repeats
Jan. 17 – 5.30 miles (44:51, 8:28 pace) - Speed Work
Jan. 19 – 4.10 miles (35:31, 8:52 pace) - Tempo Run
Jan. 20 – 4.10 miles (33:52, 8:16 pace)
Jan. 21 – 9.20 miles (1:25:16, 9:16 pace)
Jan. 22 – 8.50 miles (1:15:52, 8:56 pace)
Jan. 23 – 6.20 miles (1:07:43, 10:55 pace) - Hill Repeats
Jan. 24 – 5.60 miles (49:48, 8:44 pace) - Speed Work
Jan. 27 – 5.60 miles (51:24, 9:11 pace)
Jan. 28 – 9.70 miles (1:28:11, 9:05 pace)
Jan. 29 – 8.50 miles (1:12:31, 8:32 pace)

Total Miles:  73.0 miles
2017 Total Miles:  168.9 miles

Narcissitic Personality Disorder and What it Means to our Future

As Friday January 20th approaches when our new President will be sworn in, I have been wondering what type of leader he will be.  The more I see his ridiculous tweets and his inability to rise above name calling and pettiness, the more concerned I get.  Oscar Wilde once said, "The only thing worse than being talked about is not being talked about."  The problem is when the individual cannot ignore negative press and feels the need to lash out to every slight or perceived slight.  Then a good friend of mine Stephanie from TCU posted something on her Facebook page that brought clarity to what and who our President elect is and provides a scary picture of what we are going to have to deal with over the next 4 years.

Here is what she wrote:

"This is going to be a lengthy post so bear with me. While I do gleefully "like" and reply on many of your anti-upcoming political administration posts, I don't post much original political commentary. However, as one who was in a relationship for many years with someone suffering from narcissism - as in diagnosed Narcissistic Personality Disorder - I have firsthand experience with the consequences of narcissism. I have real concerns about Donald Trump and what the fallout will be for all of us with him in the White House. He was interviewed today by the New York Times and said that all the DC dress stores had run out of ball gowns - presumably the listener is to infer that the Trump inauguration is going to be so well attended that even suitable clothing will be hard to come by. Of course fact-checkers sprung into action and there is no shortage of formal wear in DC so we can all sleep more soundly tonight. But this is the take-away: what the narcissist WANTS to be true IS absolutely, positively, indisputably true in their mind. Trump says he did not mock that disabled reporter. He's not refuting it or putting a spin on it or hoping to deflect criticism, it is his truth and no amount of arguing or replaying the video is going to change that. You can be standing outside in the middle of a thunderstorm and if the narcissist doesn't want it to be raining, guess what? IT'S NOT RAINING. The DSM-5 uses the following to diagnose narcissistic personality disorder:

• Having an exaggerated sense of self-importance
• Expecting to be recognized as superior even without achievements that warrant it
• Exaggerating your achievements and talents
• Being preoccupied with fantasies about success, power, brilliance, beauty or the perfect mate
• Believing that you are superior and can only be understood by or associate with equally special           people
• Requiring constant admiration
• Having a sense of entitlement
• Expecting special favors and unquestioning compliance with your expectations
• Taking advantage of others to get what you want
• Having an inability or unwillingness to recognize the needs and feelings of others
• Being envious of others and believing others envy you
• Behaving in an arrogant or haughty manner

Although some features of narcissistic personality disorder may seem like having confidence, it's not the same. Narcissistic personality disorder crosses the border of healthy confidence into thinking so highly of yourself that you put yourself on a pedestal and value yourself more than you value others.

If you're still reading this, understand that it's a disorder, our president-elect is suffering from it and I believe it's going to result in some very serious outcomes for us as a people, a country, a world power, an economy, a justice system, and our individual and collective futures. This post isn't about the new administration's political views or its position on any particular issue. It's about what drives Trump and what's behind his decision-making processes. Every single one of us must be vigilant and do what we can to mitigate the harm that is already occurring and will continue to occur with the new administration."

While I would never say that our country is perfect.  There are many examples of where we have missed the mark.  But I still believe in this country and its people.  I know that most of us want to enjoy the freedoms that our forefathers envisioned when they created this nation.  If my friend is right about the President-elect he will never be able to admit the truth no matter how much it is pointed out to him.  With that in mind, we each need to uphold the ideals on which our country was founded and to always champion what it right and to fight for justice.

Our country has had bad leaders in the past.  Our nation has suffered through both good times and bad.  Regardless, we have always survived and made the appropriate course corrections to remain a positive force in the world.  I have no idea what the future holds for us as individuals or the collective whole.  I do know that it is ultimately going to be up to each and every one of us to be leaders who fight for those less fortunate and to lead the way for all that is right.  As my fellow Jews say, it is ultimately up to us create a nation that will be seen as a "Light Unto the Nations".

There is another country that has the same vision of being a "Light Unto the Nations" - Israel.   Despite the fact that Israeli Prime Minister Benjamin Netanyahu, in his address at the 2010 Herzliya Conference was speaking of Israel, his words could easily be describing what we here in the United States should be striving toward just replace the words "Jewish state" with "United States" and "Jewish" with "American".  He said:

"You are dealing with our people's fate because it is clear today that the fate of the Jewish people is the fate of the Jewish state. There is no demographic or practical existence for the Jewish people without a Jewish state. This doesn't mean that the Jewish state does not face tremendous challenges, but our existence, our future, is here. The greatest change that came with the establishment of the Jewish state was that Jews became more than just a collection of individuals, communities and fragments of communities. They became a sovereign collective in their own territory. Our ability as a collective to determine our own destiny is what grants us the tools to shape our future—no longer as a ruled people, defeated and persecuted, but as a proud people with a magnificent country and one which always aspires to serve as 'Light Unto the Nations'."

I hope and pray that our President-elect will come to his senses and fight against his narcissistic tendencies and be a leader to all.  That way we can all be proud of our country and truly become a "Light Unto the Nations".

Jan. 2 – 6.10 miles (1:03:08, 10:21 pace) - Hill Repeats
Jan. 3 – 5.30 miles (47:08, 8:54 pace) - Speed Work
Jan. 5 – 7.30 miles (1:05:40, 9:00 pace) - Tempo Run
Jan. 6 – 6.20 miles (55:01, 8:52 pace)
Jan. 7 – 9.30 miles (1:25:12, 9:10 pace)
Jan. 8 – 9.10 miles (1:20:24, 8:50 pace)
Jan. 9 – 6.10 miles (55:06, 9:02 pace)
Jan. 10 – 5.20 miles (45:57, 8:50 pace) - Speed Work
Jan. 12 – 7.30 miles (1:05:58, 9:02 pace) - Tempo Run
Jan. 13 – 6.20 miles (56:56, 9:11 pace)
Jan. 14 – 9.60 miles (1:27:40, 9:08 pace)
Jan. 15 – 10.10 miles (1:32:34, 9:10 pace)

Total Miles:  87.8 miles
2017 Total Miles:  95.9 miles

Another Trip Around the Sun

2016 was a year that I will never forget.  And I am not even talking about the insanity that was the 2016 Presidential Race and Election.  No I am talking about my running adventures and races.  This year I participated in more endurance events than I have ever done in my life.  That includes 2004, the year I ran 2 marathons.  Not only did I run more miles in races and training than ever, I also had a lead role in a local theater's production of "Moon Over Buffalo".  No wonder I am tired.

The first big race of the season was in February and my 3rd Ragnar Del Sol here in Arizona.  I wanted to run it to support my company's team.  But more importantly, I wanted to have a chance to share the experience with my son Nathan who would be on the team this time.  I personally had a fantastic race.  I was feeling really good at the start and even better when I finished my last leg at an ungodly hour.  I ran 16.4 miles in a total time of 2:16:54 which was an average pace of 8:21 per mile.  This was my fastest relay performance ever and I was pumped.

I had already committed to running 2 more relay races with my running buddies when I received notice from the New York Road Runners that I had been selected to run in the 2016 New York City Marathon.  Needless to say I was thrilled to get a chance to cross one of my bucket list races off of my list.  After I confirmed my entry, I decided that I wanted to run the marathon as a charity runner so that my training and race would have a higher purpose.  I signed up with Fred's Team and started raising money for one of my passions - creating a world without cancer.

I started training seriously now that I knew I would be running 2 more relays and a marathon before the year ended.  I wanted to also ensure that I would not sustain any injury in the process.  I slightly modified my Brook-Hanson training program to include hill repeats on Mondays and strength training 3 days a week while still logging the required miles I would need to be able to comfortably compete in the 3 remaining races of the year.  I had no expectation of running faster than I had in the past.  But I fully expected to arrive at the starting line in each case well prepared and healthy.

Ragnar Austin was my next race.  It was in April and the weather in Texas was warm and humid.  I was worried about my pace as I knew the humidity would affect my ability to log fast times.  If I have learned anything in all of my years of running, it is to get out there and see what the day gives you.  Surprisingly the humidity didn't affect me too bad.  I ended up running 17.65 miles in a total time of 2:30:11 which was an 8:31 per mile pace.  I felt it was a good omen for the New York City Marathon.  Perhaps I would be able to run a sub-4 hour marathon again.

I went back to training hard for the next 2 races.  I knew that the final relay of the year would have to be my final long run in my marathon training program.  Plus I wanted to use it as a final check on how well I could hold a strong pace in hopes of running sub-4 again.  The good news was that I was feeling really good overall.  The strength training was really helping me reduce fatigue on my double weekend long runs.  I wasn't feeling any nagging injuries.  I was able to run with abandon almost every time I hit the road.  It was a great feeling.

In October, I got back together with my running buddies to run The Bourbon Chase across Kentucky.  The bad news the day before the race was that one of our fastest runners had broken her foot and wouldn't be able to participate.  This meant 3 of us would have to run an extra leg.  Since I had been training for a marathon, I took one of the extra legs.  Not only was it my favorite adventure relay to date, I had a great race.  I ended up running just 1 mile short of a marathon (25.2 miles) in 3:35:35 which was an 8:34 per mile pace.  I was ready for New York and had an excellent chance to break 4 hours if I could stay healthy until race day on Nov. 6th.

My training was going well and I was feeling invincible.  This was the first time in all of my years running that I felt like I could run any distance up to a marathon with relative ease.  I wasn't feeling any nerves about New York.  As my training went on and I reached my taper weeks, I knew I was going to have a great race in New York.  The only thing I didn't know for sure was would I finally be able to run a sub-4 hour marathon for a second time.  I would be 7 years older which in theory meant I shouldn't be able to as I was theoretically slowing down.  I found comfort in the paces I ran in the three relays.  All I could do as race day approached was to train hard and take care of myself so that I could arrive at the starting line healthy and happy.

You can read my full race report for my New York City Marathon in my Nov. 13, 2016 blog entry.  While I didn't go sub-4, I had what I would say was my best race of the entire year and my second best marathon overall.  The first mile of the race killed my chances to run sub-4 when it took me 14 minutes to complete due to the crowds.  But from that point on I ran great never feeling bad at any point on the course.  Dare I say it actually felt easy.  Don't get me wrong the last 4+ miles were tough.  Despite that, I crossed the finish line with a huge smile on my face.  I had run 26.2 miles in 4:15:57 which was a 9:46 per mile pace.  Unbelievable.

In 2016, I ran 4 major races in 4 different states covering 85.45 miles in 12:38:37.  I was able to average an 8:53 per mile pace overall.  As part of that effort, I finished in the top 40% of all runners who completed the 2016 New York City Marathon.  It seems improbable to me that I was able to run so well this year.  I logged more miles in training and races than I ever have and stayed injury free the entire time.  I am so proud of what I was able to accomplish this year.

This was my 55th trip around the sun on this planet I share with the rest of the world.  When I have time to really look back at all that I have accomplished this year professionally, personally and as a runner, I can see that the one thing it all comes back to is the simple fact that I run because I can.   There are times out there during training or the later miles in a marathon that I am seriously tired.  It is at those moments that I think about those who can't run and those who are no longer in my life.  I run harder for them because I imagine what they would give to be out there with me.  Therefore I am not only running for myself, I am running with them in a spiritual sense.

I am so grateful for all that running has given me over the years.  I have learned that winning isn't everything.  Sometimes just experiencing the run or race is all that I need to be happy and healthy.  Never forget that your racing success rarely equals your greatest run. Instead your runs allow you to see clearly how wonderful life is now that you're truly one with the world.

May 2017 be your best year yet.  I cannot wait to see what experiences I will have as a runner and human being.

Dec. 26 – 5.80 miles (1:01:02, 10:31 pace) - Hill Repeats
Dec. 27 – 5.50 miles (49:36, 9:01 pace) - Speed Work
Dec. 29 – 7.40 miles (1:07:53, 9:10 pace) - Tempo Run
Dec. 30 – 6.20 miles (56:40, 9:08 pace)
Dec. 31 – 7.30 miles (1:24:24, 8:59 pace)
Jan. 1 – 8.10 miles (1:12:41, 8:59 pace)

Total Miles:  26.4 miles
2016 Total Miles:  2,058.1 miles

Total Miles:  8.1 miles
2017 Total Miles:  8.1 miles