Things I Always Do That Drive Me Crazy

As a runner, there are some things that I constantly do that drive myself crazy. Some of them are so simple and stupid, yet I never seem to learn.

• Always wearing too many layers: It doesn't matter what the temperature I wear too many clothes. I hate being cold at the beginning so I always come home with a jacket wrapped around my waist.
• Forget to charge the Garmin: I do it a few times every week. I run early in the morning so I am always in a hurry and just throw the watch on the table and forget to turn it off. Next day as I head out the door, beep beep no juice, no Garmin.
• Take to long to get going and end up late: I get up in plenty of time to run or meet my friends but I need a little time to wake up. So I read my email, grab some water and now I'm either running late or I have to cut my run short because I was goofing around.
• Whiplash with my shoelaces. I tie them plenty tight but sure enough there's one strand that comes undone and whips the opposite leg for 5 miles because I don't want to stop and redo it.
• Forget to wear my wind briefs: I should know that when it's under 5 degrees, the part of my body that leads my way that is going to freeze. It's one of the most painful things I go through and yet I always forget.
• Being to lazy to journal: Writing down runs is not for everyone but I am a data freak. Yes I have much of them in my Garmin but I don't always wear my watch. I wish I would take the extra 2 minutes and write down my times and heart rate. I think it would be useful to track.
• Sneak in junk food on long run days: I realize there has to be reward for a good run. I am probably the only person in the world that can be even calories after a 15 mile run. That run seems to give me an excuse to eat everything in the kitchen. It's fine for the 2 months of the year that I can barely keep my weight up, but for the other 10 months I could lose the unneeded weight if I would stay out of the fridge.
• Leaving some extra miles behind: At the time I just don't feel up to it but a few hours later I always regret not doing them. For some reason I forget how satisfying it feels after a good run as quickly as I forget how painful a marathon can be.

Me and My High Resting Heart Rate

I have decided to take my training "to the next level" as they say and start using my heart to gauge my training. I am an avid Garmin user but have heard great things about the Polar watches for heart training so I picked up the Polar RS200. I have always known that my standing heart rate (STR) was a bit higher than most athletes. Despite the fact that I ran two marathons this fall, one under 3:30 and finished a 95 degree Chicago at 3:50, my standing heart rate is still 70 beats per minute. Most of my training partners are in 40-50 range. With this knowledge I decided to try the Polar and see what's up. Here are the details of what I've found:

1. My RHR is very high for a high mileage runner. A few things may contribute to this: One, I am on Synthroid to speed up my metabolism because my thyroid is slow. Two, I am 25 pounds over my peak weight. I do this every year. I put on the weight in the winter, despite my continued training, and then lose it right back.
2. My heart rate barely changes between running a 8:30 pace and 7:30 pace. It is abnormally high at 8:30 pace at 150 but doesn't get any higher until I start to push the pace under 7:00. My lungs and legs certainly feel the difference but my heart stays steady.
3. My maximum heart rate (at an all out sprint) seems to be 180 which is completely normal. I was doing 6 X 800m interval speed workouts at 3:15 and I was at 170 bpm but really not very tired. The last one I sprinted got me into the high 170's but again there was more in the tank (the track was snow covered and not safe to push harder).
4. That is the data I got from my first heart work out. Again, I am out of shape for me, but compared to most people I am in great shape. If there are any "experts" in this area, feel free to comment. I look forward to seeing what my improvement will be.

P.S. As I sit here and type my heart rate is still 83 but I did just work out an hour ago.

Up and Down, Round and Round, the Weight Changes of a Marathon Runner

I am pretty sure I'm not the only one that goes through this. Every winter as my mileage drops down due to weather conditions and lack of motivation, my weight does the opposite. The problem with runners such as myself is that we are always eating to keep the calories up. On many days I will run 10 miles before work and then walk another 10 at work because I have a job that requires me to be on my feet. Here lies the problem. During the winter I only average 4-5 miles and I sit all day at work. Of course my food intake doesn't change and thus the 20-25 pound weight gain every year. It is an amazing transformation.

There is not much I can do about it, other than heavy dieting. I never cross that 25 pound gain limit because if I do I put myself on a mini-diet. In about 2 weeks I start the transformation because the weather will start to warm up and work has started to get busier (I own a nursery/garden center). The guys I run with certainly put on a few pounds but nothing like I do. Some would say that this isn't healthy but I've done it for 20 years now. The difference is in the three years I've been running the weight is from 195 to 170 each time (I'm 6'0), with each year the upper and lower limits dropping by 2 or 3 pounds. This year I will probably get down under 170.

Before running, I would go from 225 to 200. My health has been great and I have only been sick once in 16 years so the weight doesn't seem to effect the immunity at all. The other organs I don't know but I feel great. Especially at the 170 range. It also makes me feel so much faster. Imagine dropping a 25 pound weight off your back and then running. That's what I feel like in the summer. Of course the winter feels like the complete opposite. I feel slow and heavy but in the back of my mind I know what's ahead. Anyone else go through this each year?

The Cure to the Stinky Shoe

Ingredients for the cure

A real quick tip to help you get the smell out of your high-mileage shoes.

We all know that long runs in the hot sun or even short runs in the rain will give our shoes a funk that is tough to get rid of. Here is a quick tip that works well for me. Take an old pair of long sock with no holes and fill them half way with kitty litter. Tie off the top of the socks and stick them in your shoes after each run. Bingo - the litter soaks up the moisture and odors.

Tips to Keep You Running This Winter

No doubt the winter is the hardest time to continue your training. Although warmer temperatures are starting to show up in the US, there are still some cold days ahead. Here are a few suggestions to help you get out and run.

• Set a goal. Pick a reason to run. It may be a race in the spring or simply a time goal. You need to run for something other than to keep you skinny. It's too cold and too dreary not to have an motivating goal in mind.
• Get out early. You don't want to hear this, but get up and get it done. If you leave it until the end of the day, you'll have all day to think of an excuse not to get out. After running early you will feel great the rest of the day because no matter what happens that day, you'll at least had a good run. Morning is also a time that doesn't interfere with the rest of the family. Most of the time they never even knew you were gone.
• Go shopping. Treat yourself to some new running gear. Buy things that make your winter runs more comfortable. Winter is the best time to buy as well because everything is going on sale to prepare for the spring gear. Set a goal that a certain amount of miles earns you a prize. 100 miles gets you a new jacket or 50 miles some new socks.
• Cross-train. Adding some variety to your training will keep you excited and get you in much better shape. Avoid the cold weather and take advantage of indoor facilities. Look into what else you can do. For example, swimming is great activity to improve your flexibility, strength and general fitness and is not weather dependent. Make sure to work out and strengthen that all-important core.
• Wrap up Layer, layer, layer. Make sure you wear the proper gear for the weather ahead. Check the temperatures and forecast before you head out. Walk out the door and check, you'd be amazed how much better you dress if you check outside first. It's always better to wear too much than to go out too light. You can always wrap a jacket around your waist.
• Train with a friend. This is great for companionship or for rivalry, or both! Using a running partner will keep both of you motivated. You can check each other’s performances and and chat along the way. You are much less likely to miss a session if you have planned to go with a friend.