Do As I Say, Not As I Do

As always, I'll begin with my workout specs:

On Tuesday I met my buddy Joey at the track, and we ran a half-mile warm-up (4:07) and half-mile cool-down (4:11), while in between I ran 4x800 (#1--2:44, #2--2:44, #3--2:39, #4--2:38). FYI, an 800 is essentially equivalent to half a mile. Last night, I ran 4 easy miles in 31:54 (7:59 pace) and did some stretching and light strength training. Tonight, I'll run a 7-mile tempo run (tempo runs = runs wherein you start at a nice, easy pace and gradually ramp up to a pace generally comparable to what you'd run in a 10k, followed by a gradual slow-down back to your nice, easy pace).

And now on to my Mr. Rogers-esque "lesson of the day." I've found that, when in training, there are some important rules to follow in order to maximize both the benefits and enjoyment you get from an activity; this is a pretty fluid listing (including some items I've already briefly discussed), so don't be surprised if I add things to it later:

1.) The intake of enough fluids. We all grew up following/hearing the rule that our bodies want us to drink eight 8-ounce glasses of fluid each day. But for an (insert "sweaty," "sweat-drenched," or "puddle-of-sweat" here) athlete, that's simply not enough--it's a good start, but that's all it is. According to The Institute of Medicine's Food and Nutrition Board (during a study performed in 2004), Female athletes require at least 2.7 liters of water each day (11.5 8-ounce cups), whereas Male athletes require at least 3.7 liters of water (and five more deodorant swipes per underarm) each day (15.75 8-ounce cups). Dehydration decreases performance, slows recovery and can threaten an individual's health if left unchecked.

2.) Getting enough sleep. It's commonly stated that eight hours of sleep per night is a good goal. However, most experts refute this--some hawking studies showing that people who get in between 6.5 and 7.5 hours of sleep per night live the longest, while others say that, because each person is wired differently, thus has different needs, there is not a nice, round number. As for athletes, a recent study performed by Cheri Mah of the Stanford Sleep Disorders Clinic and Research Laboratory found that those athletes who got more sleep improved performance (ran faster, were more accurate, etc.), as well as their overall mood and alertness. Researchers speculate that "deep sleep helps improve athletic performance because this is the time when growth hormone is released. Growth hormone stimulates muscle growth and repair, bone building and fat burning, and helps athletes recover." She suggests athletes get 7-9 hours of sleep each night. So, whether you believe 6.5 hours or 9 hours is the way to go, just make sure it's the way to go for you--if it takes you a short while to get to sleep and you wake up without an alarm, you're probably getting enough sleep, while if you fall asleep as soon as your head hits the pillow and you sleep through to the alarm, you may be short-changing yourself.

3.) Listen to your body. I've already spoken about shortening a work-out mid-run, if you're feeling sluggish and/or overly tired, but I'd also like to suggest taking a day completely off if your body calls for it. Many runners, or even athletes in general, become a slave to their training schedule; if they hurt, that's just the nature of the game, and they push through it. They're ignoring what their body is trying to tell them because getting faster/better is penultimate. If you do this, you're setting yourself up for an injury or sub-par results. I've already discussed injuries (perhaps ad nauseum, at this point), but sub-par results can be achieved through over-training in much the same way: a gradual increase in how tired one's muscles are disallows those muscles to fire as efficiently as they would if they were better rested, therefore resulting in poor training and an overall worse outcome.

4.) Train with a friend or mix-up your route. A runner's mind can be both his best friend and worst enemy; it can help you get through an otherwise torturous run, or can make even the easiest of runs a disaster. It's "easy" to put yourself in a positive frame of mind when you first venture out to train, but when you're half-way through a 20-mile run or three repeats in to a 7x800 session...well, it's oftentimes easier to curse your mother for having brought you in to such a world than it is to smile. I've got two ways to combat this: working a friend or inviting a scenery change in to the mix. It's frequently true that a friend will run at a different speed than you, so many runners shy away from group running so that they can more closely follow their training plans. But either slowing your own pace or having your compatriot slow his is a good way for one of you to rest your legs a bit (which they very likely need), and the talking with one another that it allows is a welcome hiatus from what may, at times, seem like solitary confinement. Forgetting you're running, even if it's for a short while, is never a bad thing. In very much the same way, a change in scenery can do wonders for a stagnant mind. Runners tend to be creatures of habit, thus they have a handful of routes they could likely run blindfolded...routes they may WANT to run blindfolded, having gotten so used to the same beat-up trucks, rusted basketball hoops and barking Schipperkes. Introducing a change in to your route can give you new beat-up trucks, rusted basketball hoops and barking Schipperkes to see, and can put some much needed pep back in to your step.

Remember, do as I say and not necessarily as I do.

Lastly, here's today's more-than-appropriate "moment of Zen":

Small Bridges and Tall Bridges

The legs are still feeling a bit dead, but yesterday's run (3.98 miles in 30:43; 7:43 pace) felt good and seemed to loosen them up a bit, despite my refusal to stretch afterword (dumb, I realize).

It remains windy out--the last few days we've been under a strong wind advisory (25mph-ish winds)--so I'm glad I'm not being asked to do any hill repeats (which I do while traversing one of the many hump bridges that connect the different islands to one another here in Savannah) as today's speed workout. These bridges should not be mistaken for the state-to-state spanning monstrosities that are also around this area and would be considerably more difficult/suicidal (please click on the author's/artist's rendering to see it in it's detailed glory).



Rather, these are the smallish sorts of bridges you might expect to pay the troll toll when crossing, not fly a fighter jet underneath when doing aerial drills. But, even though the bridge is small rather than tall, you still feel like you're going to be blown off the top when it's windy out. At least there's a good chance I'll live through the fall, if ever it does happen. Fingers crossed.

Slow + Steady = A Methodical Mess

I'll begin by listing my recent workout schedule, then will talk a bit about body management, as it pertains to not over-training.

Thursday: Ran a 5.23-mile tempo run (in 37:24; 7:09 pace).
Friday: REST
Saturday: Ran a 6-mile marathon-pace run (in 39:37; 6:36 pace) with a 0.75-mile warm-up (in 6:08; 8:11 pace).
Sunday: Ran 5.52 miles in 40:55. Was supposed to run a 1:20 (an hour and twenty minutes) 3/1 run (the first 3/4 of the run at an easy pace, the last 1/4 15-30 seconds per mile faster), but didn't have the legs for it.

That brings my weekly (Monday-Sunday, not Sunday-Saturday) mileage total to 27.44 miles, down a full 10 miles from last week's tally (37.77 miles), which is primarily due to my having cut my Sunday workout 40-minutes short. I'm just fine with that, and here's why: though it is important to ready your body (reasonably long pace runs, 10-20 mile long runs, hill and short-distance repeats) for all of the rigors that will be present in a taxing race such as a marathon or half-marathon, OVER-training does more damage than it does good. Running on already-fatigued muscles causes your body to minutely change it's gait--to try and work not-as-tired muscles into the equation--in an attempt to compensate for their general exhaustion. These newly-used muscles may allow you to finish your training run and reach your mileage goal, but when you tinker with your stride, you put pressure on parts of your body that you shouldn't/haven't before; you may notice knee/hip aches or calf strains (as examples), and are opening yourself up to bigger issues such as shin splints. To combat this, runners typically work what is called a "step-back week" into their training schedules every third or fourth week, wherein they decrease their overall mileage for the week (effectively allowing the body to heal), while at the same time maintaining their overall fitness level. So, having run a fast six-miles on Saturday, I had every intention of running for 80 minutes on Sunday...until I actually started running, at which point I realized just how heavy my legs felt. Yesterday I lost the battle, but because I chose to do so, it will help me win the war.

Non-running related items from the past few days:

1.) Rented Angels & Demons for $1 yesterday. If you can get it for a buck or cheaper, I'd recommend it. Overall rating: 5.5 out of 10 stars.
2.) Super Mario Bros. Wii is enjoyable if you can keep track of your player amidst all of the general chaos, including--but not being limited to--the fact that Mario and Luigi look exactly the same after they've collected the Ice Flower (as do the two odd-colored Toad characters you can play as).
3.) Sting Ray's, a seafood joint on Tybee Island, is home to some of the tastiest seafood you'll ever eat. And, as with any place housing a bar, it is also home to some of the drunkest Saints fans you'll ever meet. I highly recommend the place.
4.) While on the topic of tasty food, I also recommend Chef Wan's Jalapeno Chicken. If ever you find yourself coming down with a cold, order yourself a plate of the stuff and you'll be right as rain the following day. And though it's unproven, I'm pretty sure the stuff is hot enough to cure the gout, too.

And I'll leave you with a somewhat humorous picture of Calli, who doesn't look altogether unlike a character out of Mario Bros.:

FRS May Be Big in the U.S., but I'd Rather be Big in Japan

Sometimes, the easy runs come just when they need to. Last night's easy 3-miler (which I completed in 24:00, thus 8:00 per-mile pace) was a welcome relief for a tired body (and mind). Wrapped up the run with a little stretching and strength training, then headed out for a beer and some food at a local Mexican place. Then, as expected, I stayed up reading later than I'd hoped to, but am feeling invigorated by this weekend's relative proximity, thus will not be complaining about it.

My schedule calls for a 5-mile tempo run this evening, which should be enjoyable (assuming the current deluge we're experiencing slackens a bit--not altogether stops, however; a run in the rain can be quite invigorating, after all).

And now on to something slightly more interesting: my review of the energy supplement FRS (which is hawked by Lance Armstrong--you've likely seen an ad either online or on tv).


The supposed secret to FRS, which claims to boost natural energy without the inherent jitters that accompany caffeine intake, is Quercetin, an "antioxidant clinically proven to boost energy." As part of their free trial, I was able to try a two-week supply of Low Cal Orange Concentrate and a pack of Pomegranate Blueberry Chews for nothing more than the cost of shipping ($4.23, all told). I'll admit that the concentrate was quite good--somewhat like a sort of tangy juice, rather than the biting, sickeningly-sweet taste that accompanies what we're used to classifying as an "energy drink". I can't recommend the taste of the chews, however; a big part of that may be the pomegranate/blueberry combo, but the grittiness that accompanied each chew I downed on a 13-mile run was also unwelcome. Of the 30-pack of chews I received, 28 remain. I'm sure I'll get around to eating them all, most likely as a pre-run "treat", but I shan't be consuming them mid-run when I could instead be using things that actually taste good.

But, though taste is assuredly important, it resides pretty low on the significance scale, when it comes to energy-providers for endurance athletes--if it worked, I'm pretty sure we'd all grudgingly, yet happily gulp down motor oil (a-la the Sly Stallone classic Over the Top) to gain an edge (see Clif Bars, Larabar's, etc.).



Because the website stipulates that FRS should be taken regularly in order to see it's full effects, I drank the recommended amount of concentrate each day until I emptied the bottle. I enjoyed the taste, from start to finish. I saw no uptick in energy, from start to finish. For my money, gels, bloks and beans are still the way to go for increased mid-run oomph (i.e. a good old "get your butt in gear!" shock-to-the-system), while green tea and simply getting enough sleep (easier said than done, obviously) are winners for sustained, throughout-the-day energy.

Green tea, getting enough sleep, and....

Tired and Out-Rocked by a 5-Year-Old

Pretty tired this morning--I'm becoming increasingly convinced that I'd run a heck of a lot faster, and feel altogether better during my recovery the next day(s), if I'd get my butt in bed at a decent hour. Of course, I'm assuredly not in the minority of runners who average considerably less than the recommended eight hours a night. So I'll just consider myself fortunate that I'm still healthy and move right past feeling sorry for myself. Last night I ran a 1.55-mile warm-up (12:05) and a 1.71-mile cool-down (13:21), with 3xhill + 1 downhill (0.17-mile) in between. My hill splits were: #1--0:51, #2--0:45 (downhill), #3--0:51, #4--0:52. Total time: 28:45, distance 3.94-miles.

Just an easy 3-miler tonight, after which I'll try and allow myself more time for sleep...which is code for "I'll most likely lay in bed and read or watch television for entirely too long, then wake up just as tired tomorrow." Oh, well--such is the life of an idiot.

Lastly, this 5-year-old already does something better than I'll ever be able to run; one can only hope he regresses and that we can meet somewhere in the middle. But for now, simply enjoy his uber-competency:

http://www.youtube.com/user/JonahRocksOfficial#p/u/1/5z4PKBNzmuo

Unentertaining Fill-in-the-blanks

Ok, here’s some more fill-in-the-blanks info about me and my running background, to further help you understand where I’m coming from.

My Specs: I’m 6’ 1”, and weigh approximately 167 pounds. A bit taller and heavier than an “ideal” runner’s physique. I shan’t be changing my height, but I do hope to get down under 165—it’s not much of a change, but I’m hoping it will mean that I’ve toned up where I needed to (I’m talking to you, stomach)…and also like the idea of carrying around less weight as the miles drag on.

In high school (in midwestern Ohio), I played soccer instead of running cross country (much to the chagrin of both my father and track coach), thus the longest distances I competitively ran were the 800 and 1600 (not factoring in the very-occasional 5k, for which I didn’t know how or want to train). I credit much of my raw speed to my background in these shorter races, as well as my time on the soccer field. During college and the couple of years directly after, I only dabbled in running—the occasional jog or last-minute sign-up for a 5k, and only recently—the last two years or so—did I begin running with any sort of regularity or purpose. I’m still not entirely sure why—it’s likely a mishmash of “I haven’t done this yet” and “I wonder how fast/far I can push my poor body”—I decided to run 10k and up, but this is when it began. Consequently, I’m still a relative newcomer to distance running, and hope that means I still have a lot of room for growth—faster is better, after all (wink wink). I’ve listed my PR’s during this time span below, and believe this highlights the discrepancy (according to Marathon Guide’s Race Results Predictor--http://www.marathonguide.com/fitnesscalcs/predictcalc.cfm—I “should” be able to run a 2:39:31 marathon when based upon my 5k time, and only a 17:51 5k when it’s based upon my marathon time), between my speed and my stamina, further backing my hope that there is still plenty of room for development.

5k—16:24 (7/4/08)
10k—37:47 (10/25/08)
Half-Marathon—1:23:28 (8/31/08)
Marathon—2:53:40 (1/25/09)

Gear: I am a firm believer in shoe-rotating (not running in the same pair of shoes on consecutive days). Not only does it extend the lifetime of the shoe itself (as it takes more than 24 hours for a midsole to recover its shock-absorption properties), it also reduces my risk of injury because of that factor. I actually rotate between three pairs of shoes, as this allows me to “retire” my oldest pair of shoes while still having two others in the mix. Because of the width of my forefoot (which helps my mother liken my feet to skis), all of my training runs are done in Asics, which offer a spacious toe box and decent amount of support. I currently use the GT-2130 (pictured below), GT-2140 and Gel-Kayano 15 (the latter of which I tend to utilize for my lengthier runs, as it offers a bit more support…though it is slightly heavier as well).



As for clothing, there’s mostly no rhyme or reason to what I wear—it tends to be whatever’s clean(est), though I will confess to most of my gear being Nike, as I must grudgingly admit that they make a pretty good product…especially when you live within an hour of one of their outlet locations. The exception being Balega running socks; even at $10 a pop, they are well worth their proverbial weight in gold. They keep my feet dry, and generally pain and blister free. No matter how fast you could have run, if you can’t run, then it doesn’t much matter.

In Summation: This is a kind of “tweener” post—I haven’t run anything since my last entry, and feel this was brought about more out of necessity than its own merits. But it is what it is, and I’ll try to be more amusing next time. In the meantime, enjoy this picture of me holding a 82-pound king salmon while I grew a beard in Alaska, as well as this picture of my dog in a small hat (both of which constitute what is most likely the most enjoyable part of this entire blurb).

Me, My Dog, and Running Long Distances

Intro: Because it would only be appropriate, I likely ought to perform a sort of introduction. My name is Chris Ramsey, I'm 29 years old, live in Savannah, Georgia, and am currently employed as a glorified answering machine for a cellular billing company.

I am, in most every measurable way, a "normal" sort of guy. I like sports, I like beer, I like women, I like things cooked on a grill. Yes, I'm altogether normal. Except for my notion that running 18 miles is both relaxing and enjoyable; it seems that, for many, the idea of running any farther than to the mailbox is as queer a concept as is owning a dog which was bred to run, yet spends a majority of her time asleep in very peculiar, upside-down positions.... My greyhound Calli is 9 years old and is a retired racer out of Florida (for more about her history as such, please visit the following link--be sure to click on "12 races" at the top of the page: http://www.greyhound-data.com/d?i=405841&z=xM8UzT). She is beautiful, bossy and, on occasion, belligerent. She sleeps 85% of the day. She is a wonderful dog.



Goals: I majored in English while in school, hoping to graduate and become the next Dr. Seuss. Which means that, these days, the only evidence of that can be found in the wonderfully written emails I send to my clients. Suffice to say, this is lost on them. Thus I've decided that a blog, which I'll admit to having looked down upon in the past (as a feeble lifeline used to keep in touch with friends, whom the writer believes want to know about every-day activities he/she has performed), is in order. Not only can I use this as a way to hone my writing, but I can also keep in touch with friends and family as I prepare to run my very first Boston Marathon. I like to run. I like to write. How self-important of me.

A Brief Training Synopsis: I've run two marathons, my best time being my very first--2:53:40 (6:38 per-mile pace) in the 2009 Miami Marathon (a tremendous run, if you're looking for a late-January race). Because it was a generally flat, fast course, my hope is not to better my time, rather to not be too far off it--I'd be happy with a 3:00:00 Boston finish (though you can't fault a competitive guy for wishing for more...).

Though I've already been training for five weeks, today was the official start of my "Boston Bound" training plan (which can be found by visiting http://www.halhigdon.com/boston/bostonbound.htm)--I've used Hal Higdon's plans in the past, for races varying from 5k-marathon, and have nothing but good things to say about them all. For today's workout, nothing too exciting--went to the gym and knocked out an easy three miles on the treadmill in 23:46 (7:55 per-mile pace), followed by some stretching and strength training. This is following 13.81 miles in 1:46:29 (7:43 per-mile pace) yesterday. 3xhill (1 downhill) tomorrow.

In Conclusion: I'll try and fill in the blanks along the way--why I run, the gear I use, if my dog did anything noteworthy throughout the day.... Just anything that helps you get to know me as a "normal" guy and runner, while at the same time allowing me to remember what I love so much about writing.