Live to Eat or Eat to Live?

Back in the day, I didn't run because I loved to.  I used to run just because I felt I had to, in attempting to "stay in shape".   To me, staying in shape meant not getting too fat.  I gain weight fairly easily without some sort of exercise, mostly because I LOVE to eat.  For most my life, I've had a bit of chub on me.  And my main motivation for exercise was to lose some chub or at least not gain more chub. Or to built muscle because under the chub is a pretty small guy. I was preoccupied with body image.  And to me, body image was how I looked in pictures and to others. It wasn't very positive motivation, and quite frankly, it wasn't very motivating at all.  I was only moderately successful at sticking with any exercise regimen.

Somewhere down the line, I was introduced to running by Team in Training.  I fell in love with running (we got married and are expecting babies).  Running became about joy.  My exercise motivation came from wanting to complete a marathon and be faster. Fitness became about distance and speed, not body image.  My number one motivation for exercise became PRs and greater distances.

Fuel for my muscles (aka, leftovers in the fridge)

What's my point?  Well, there are two things that I want to highlight. First, the tone of my motivation to exercise changed to what I consider to be more positive. Secondly, body image meant less to me.  It wasn't that I stopped caring about body image, it's just that my motivations changed and my priorities changed and my definition of body image changed.

I wish for anyone looking to lose weight to motivate in a positive way.  Doing so translates to tangible results that I can completely explain. In fact, I feel it's more important than all the other elements that I can explain (math and science).  If you're reading this blog, you're most likely already a runner and are exercising regularly which is fantastic.  Hopefully you're like me and also fell in love with running.  If so, the universe has given you an advantage.

Inspiration
I find these individuals and their stories most inspiring. I think you will as well.

The Other Inside (My friend Hollie)

Great t-shirt.

One Twenty Five

Runblogger

Ben Does Life




Science
So here are some resources.  I'm not a nutritionist or a diet coach. But I do believe that knowing is half the battle (G.I. Joe!).

• Research has shown that for every pound shed, a runner can drop two seconds of their per mile pace
• It takes 3500 burned calories to lose a pound
• How many calories one burns while running depends on speed and weight, but I like to use a general 115 calories per mile for myself.  Here's a calculator for those who want something more specific.
• So if you do the math, it takes about 30 miles of running to lose a pound of fat, assuming your diet remains the same.
• A 30 mile week is a healthy mid-season marathon training week for a beginner.  So you can see that losing weight via running is a gradual (and healthy) process.
• Cutting back on calories will speed the process, but you must do so in a healthy way.  If you're a runner, you've got to feed your muscles fuel so they can function and repair.  Please don't ignore this.
• Also, don't ignore the fact that you need rest days.  These days of rest are when your muscles actually build and repair themselves.
• Check this iPhone app out for some convenient calorie counting.

(Mid)Sole Searching

Once upon a time, I was introduced to what I thought was the perfect running shoe, the Asics DS Trainer (version 11).  Since Asics altered the fit and feel (they're on like version 16 or so), I haven't been using them and I've been quite sad about this.  But a few weeks back, I spotted Asics re-released DS Racer which look exactly like the shoe I've been pining for... And in a moment of weakness, I bought them.

Asics DS Racers 8

What makes me weak is not the fact that I'm addicted to running shoes.  Sure, I've purchased over a dozen in the last few months.  But I think there's a normal explanation for that.  What makes me weak is that even though I know these shoes will not help me with this new midsole strike I am trying to master, I was longing for the days when I didn't put so much thought or effort into it and just ran.  I miss those days.  Slipping on the DS Trainers for the first time back in 2006 made me feel like a speed demon.  Wearing them at any time made me want to just take off running.  These days my calves are sore and my ankles and tendons ache.  I don't feel fast (because I am not) and I grimace at the thought of putting on running shoes.  Not happy.  Where is the love?

The DS Racers did not disappoint.  They felt exactly like those magical shoes that I remember.  In fact, they were even better because they were lighter. But when I started running back and forth in my apartment, I discovered that they feel like every other firm shoe with a substantial heel to toe drop I've been wearing- they weren't right for me.  I knew they wouldn't be.  Even though they hugged my foot like they were made just for me, when I landed with a midsole strike, they just didn't feel right.  Too firm.  Heel was too high.  I got none of the magic.

So I started heel striking just to see- I was desperate for that feeling of ease again...

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While in San Diego with Coach Jack Daniels, a coach wearing Vibrim FiveFinger shoes suggested that there was a correct way of striking the ground- forefoot.

"I don't believe all this talk about one foot strike being better than another," Coach answered back.  "There are all these methods out there- Chi Running and The Pose Running... They get you to follow their programs and what happens is you naturally start taking quicker steps!"  Coach Daniels was referring to the emphasis he put on taking and maintaining 180 steps per minute. He believed that there was no evidence that heel striking led to more injuries.  He felt that over striding led to more injuries and taking 180 steps per minute not only made a runner more efficient, but deterred over striding.  "Don't get me wrong.  I love those things," he said as he pointed to the footwear.

Coach believes barefoot and minimalist running are important training tools, but not meant to be done for long distances. But he dismissed the fact that modern running shoes were evil and supported his argument with his experience working in the Nike Shoe labs.

For the 1500 or so miles I ran in the DS Trainer v11 shoes, I never had an injury. Going back to these shoes and heel striking may not be so bad...

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As I took a few running strides, landing on my heel, the shoes reminded me why it was so easy.  That gel cushioning in the heel is great. And the way my foot transition from heel to toe was very responsive and light.  These DS Racers are great.  But I wasn't feeling great.  I was feeling, well, bouncy.  And inefficient. How did I ever run this way?

I am in limbo.

I took one shoe off and studied it, as if my stare could draw out the magic that I've been longing for.  I love these shoes, but I can no longer run in them.  It was like spending time with an ex-girlfriend.  I remember the great times we had and the miles we covered.  But I'm in a different place in my (running) life now.  We just don't fit together like we once did.

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Alberto Salazar's responses to Amby Birdfoot's questions in an interview from last summer in Runner's World is something that I reflect on."There has to be one best way of running. It's got to be like a law of physics."  Granted, Salazar is not a physicist and his own form while competing wasn't perfect by any means, but the claim just seems to make sense.  Can everyone master the "best way of running"?  Should they?  Should I be trying?

What motivated me was my mystery calf injury.  At this point I'm pretty sure over-pronation caused it. And over striding and heel striking caused that (along with my imperfect feet).  Hence the change.  But I'm not out here trying to compete with the world's elite.  I just want to stay healthy.  And maybe Coach Daniels is right- if I just don't over stride and keep to 180 steps per minute, I'll be fine with a heel strike.
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I removed the other shoe and slipped on my Merrill Trail Gloves.These shoes feel great.  But they are too minimalist, basically Vibrims without the toes, for me to run high mileage in at this point.  I ran back and forth to compare with my running in the DS Racers.  The Trail Gloves just felt right.  Damn.  I took them off and slipped into my Altra Instincts which are also zero drop and have no support.  They basically feel like running in slippers. My form felt quite good, but I need more support.  Perhaps because my feet aren't strong enough.  These shoes weren't quite right either.  I turned to the Saucony Fastwitch shoes that I have most recently been running in.  They are too firm.  Then I moved to the Nike Frees... Yes, I've got a lot of shoes, but my huge collection is driven by my desire to run with ease once again.  I look forward to the day when I have, at most, two pairs in my rotation.

I sat on the couch and picked the DS Racers back up.  They even felt great in my hands.  There are runs where I believe I have found my midsole stride and others where I just feel awkward. With a large sigh, I repacked the shoes.  They aren't doing me any good right now; I need closure on that part of my running life.  The DS Racers are going back to the store. I don't quite have the solution yet, but I have to keep the faith.  Things will get better.*

* They have already gotten better.  Details to come!

Coach J.D. and Me

I recently took part in a coach certification seminar given by Team in Training national head coach Jack Daniels.A legend in the world of running, Runner's World labeled him The World's Best Running Coach.  And I was lucky enough to geek out with him a bit in San Diego.

Coach Jack Tupper Daniels, Ph.D.

Coach Daniels is hilarious.  One never knows what to expect when walking into a hotel seminar room.  I'd say 88% of the time you are going to be bored to death.  Not the case here.  Having gone through training seasons as a participant and as a coach with TNT, the material wasn't unfamiliar to me.  I also read his book, "The Running Formula" recently to prep myself for discussion.  I know, I know... I'm a huge geek.  And if you didn't know that yet, well, you're missing out on some great stuff. I left with three new ideas for excel spreadsheets.

As a physiologist, Coach Daniels contributed greatly to the principles running and our understanding of how the body responds to stress (ie, training).  His deep experience has given him a pragmatic understanding of the development of a runner.  One can converse with the coach discussing the effects of altitude on hemoglobin's ability to carry oxygen molecules, or a more anecdotal topic like the time he and his wife went to the Oympics to count the steps per minute of elite runners.

On our way to lunch, I approached the coach to ask him about beginners and run/walk.  We sat together at lunch and I was able to pick his brain further.  Then after the seminar I followed up with some questions on nutrition and glycogen consumption during a run.  There was quite a bit to take away from the day, but here are a few highlights.


180 Steps Per Minute
So Coach Daniels and his wife went to the Olympics and literally counted the stride rate of the world's elite runners.  What he found was middle and long distance runners were always on or near 180 steps per minute. A runner must find a middle ground somewhere between managing two energy consuming actions: taking a step forward (swinging one leg forward and pushing off with the other) and landing (absorbing impact forces of your body which are 2 to 3 times your standing weight).  The less steps you take, the less impact force you have to deal with, but the only way to do this and cover the same ground is to take larger steps, which takes energy.  So yeah, balance.  180 steps per minute.

This stride rate is not exclusive to elite runners.  In fact, Coach Daniels stressed to us that this is one of the most impactful elements we could share with our beginner runners.  I''m happy to say that we've been sharing this tidbit for as long as I can remember.  Are our runners following it?  Hmmm, good question.  Are you?


Breathing Rates
It is always a good idea to breath in time with your steps.  Always.  The rate at which you breath can vary.  Most commonly in a race scenario, a 2-2 is used.  That is, breathe in for two steps, breath out for two steps.  Easy runs can be done at 3-3 or even 4-4.  A runner can also do a 2-3 (breathe in for two steps out for three steps).  A 2-1 is also possible, as Coach Daniels explained it is the most efficient breathing rate (yields the most volume of air transfer per minute), but it is not very common.

Breathing in time to your cadence insures that your body will get a regular dose of oxygen, but also, it will allow your body to exhaust the unwanted carbon dioxide building up in your lungs.  Exhaling deeply is actually more important than inhaling deeply.  Regulating this breathing is also a traditional relaxation technique (tai chi, yoga, etc).

For me, everything starts with my breathing.  It is my best way to regulate my pace and stay focused.  And every once in a while I shake things up with a deep breath to break up my time on the road.

The importance of Easy Pace Running
 If you're training to run a long race, you run long.  Pretty simple. And you can run longer if you are running at an easy pace.  Right?  Your goal is to develop endurance, build a strong base, and stay healthy and easy runs are the way to accomplish this. There is a time for speed work, sometimes incorporated into easy run workouts, but to ignore the importance of easy running invites injury from over training.  I've been guilty of this in the past and I am empathetic to those who just want to run hard all the time.  But it can get you into trouble.

As I said above, I use my breathing to control my pace.  I breathe 2-2 during hard runs of higher effort levels.  And I breathe 3-3 for easy runs.  Sometimes even 4-4. If I cannot maintain my pace while breathing 3-3, I'm going too hard.  Coach Daniels said the same exact thing.  Conversational pace, even if you are not conversing with anyone.

My sister, Josie- a run/walker- completing the Brooklyn Half Marathon along side our brother, Ed.

Run/Walk
Coach Daniels is a huge advocate for run/walk.  He has practiced this technique for his own training. And as a physiologist, he tested the effects of run/walk in his lab with some positive and perhaps surprising results.  It is absolutely possible to be faster as a run/walker than as a runner.

A run/walker is basically doing intervals of hard and easy effort. That easy effort allows the body to recover and a runner can then cover a longer distance than just running alone.  This seems like common sense, sure.  But I want to emphasize just how remarkably the body can recover in a short period.  You may think a run/walk regimen helps just a bit, but Coach Daniels research shows that is is quite significant.


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Changing Seasons

Summer season has wrapped up quite successfully.  The participants were great and I believe they've developed a bond to each other and to running that will stand the test of time.  I am grateful to have been part of it and look forward to future seasons, events, and runs with this crew.  I love seeing Alade running with his friends in the park, knowing that he is infected with the running bug and is passing it on. And having Kate and Ayça in the Fall season, as well as many of the summer mentors, is great.  I look forward to another glorious season full of hard runs, brutal weather, and cheeseburgers.

Lake Placid team the morning of the event