Running Lessons Learned In 2016

Since this was the first full year of running in a long time, I thought it would be good to reflect back and call out some of the running lessons I learned in 2016.

1. Respect the easy run days
• Not every run should have the focus on speed. For my easy run days, I run 1:30-2:30 minutes slower than my goal mile pace. This helps keep me fresh for intervals, tempo runs, and race days. When I started to learn this, my speed and ability to run more miles increased. 
2. Know when to get new shoes
• The more miles you run, the more often you'll need to change your shoes. Most years I would get by with one pair of shoes. In 2016, I was running more miles than ever. I kept an eye on how many miles my shoes got. The recommendation is between 300-500 miles. I always got new shoes after 300 miles to help prevent injury.
3. Stretch before and after the run
• There have been many studies that say stretching is bad. I'm not a believer in those studies. I've learned through my multiple trips to the physical therapist that stretching is good. Before each run I make sure to do a few minutes of dynamic stretching. After each run I take 5-10 minutes and get static stretches in. Following this plan, I've been able to stay relatively injury free and have greatly increased my flexibility.
4. Treadmill running isn't that bad
• Many runners despise the treadmill for various reasons. I've found the treadmill makes it possible to run when you don't have much time to run, or need to run in a safe and controlled environment. Most of the time I have to run is really early in the morning, before work. Usually it's dark and hard to find safe places to run. Running on a treadmill allows me to keep running year round and not take time off.
5. Learned about different injuries
• Injuries are something runners never look forward to. When I get injured, I try to use the time as a learning experience. I was 'unlucky' to deal with a calf sprain, Plantar Fasciitis and Achilles Tendonitis. I never had those injuries before. I had to learn about them to figure out more about where the injury was, possible causes for it, and how to properly rehabilitate it.
6. Following a training plan is helpful
• Since high school I have always created my own training schedule. It was always very loose and didn't have much structure to it. I would still run races, but would rarely see improvements in my finish time. I decided to change that and followed the Hansons Half Marathon plan. Though I wasn't able to hit a PR in the half marathon, I was able to hit a 5K PR, daily, weekly, monthly, and yearly mileage PRs.
7. Make use of the features on your watch
• Watches these days have so many features it's difficult to know what works well for you. At the beginning of the year, I got a new Garmin. I knew it would keep track of the basics. What I didn't know was how to get it working when I was on a treadmill. I also didn't know it was possible to set alert zones for running too fast or too slow. Once I learned how to make these features work, it helped take some of the mental game out of them.

Hope you had a great 2016. Here's to an awesome start to 2017!

Love The Off-Season!

There are some people who train hard and race year round. I'm not one of those people. I've learned over time that having a break from racing is a good thing.

I usually take at least two weeks off from running after the last race of the season. This helps give my body some time to heal from any injuries and recharges me mentally. It doesn't take long for the fire inside me to get hot again and wanting to get some miles in again.

When I do start running again, I have a different focus than during the race season. I put more emphasis on core work, focusing on my form and breathing while running, and I hit the weights more to help strengthen muscles to help prepare them for racing. Each run is usually 5 miles or less to help give me more time to focus on these other areas.

This all changes after the start of the new year. My focus is on the first race of the season and start following a training plan to help get me ready.

Do you have an off season? Or do you run races year round?

Crim 10 Mile 2016 Race Review

The Crim 10 mile race has always been special to me. This year was my 7th time running it (my first time was in 1993.) This year was the first year since high school where I've consistently trained for long distance races. Since January, I've been following the Hansons Half Marathon Method training plan. Training was going really well days leading up to the race. I had a good feeling if I kept a level head, I would have a great race.

Pre-Race

On race day, I made sure to get to Flint early to find a parking spot and not be rushed. I didn't want to ruin the good feeling about the race. Because of the time I got there, parking was a breeze. I got my race packet on Friday from a co-worker, so I was now just relaxing and waiting for time to tick by.

Around 7am, I started my warm-up. The distance was based off of the warm-up on the Hansons plan of at least 1.5 mile warm-up. I made sure to keep the pace EASY! If there's one thing I learned this year is when it's supposed to be easy, you make it EASY.

Race

I made my way to the start line and found the correct spot in the corral. Before the start of the race they had somebody sing the national anthem. I was glad everybody around me was quiet and turned towards the flag the whole time. It's nice to see people show respect to the flag and country like that.

When the race started, it took me about a minute to cross the Start line because of the corral I was in. I made sure not to get caught up in the group of runners who were starting fast. I kept reminding myself to 'run my race, run my pace.'

Things were going really well the first 4 miles. Up until this point the course was relatively flat. I kept having to slow my pace down and not get caught up with runners who passed me. I knew if I hit my goal pace each mile, I would have a really good finish time.

Once mile 5 hit, that's when the Bradley Hills started. I didn't let the 'legend' of the hills get to me mentally. I did end up slowing down some, but I kept going. I didn't allow myself to walk. I knew the race was half over already and the hills would be over in a few miles.

When mile 9 hit, I was still running and knew if I picked up the pace I would be able to break 1:30 (my goal time). I reached down deep and pushed myself faster towards 'The Bricks', the final straight away to the finish. The Bricks are always lined with people cheering on the runners. It's such a big boost to help carry you through the finish line. I took advantage of this boost and sprinted to the finish line - crossing it in 1:28. I beat my goal time by 2 whole minutes!!

Post Race

As I made my way through the finish chute, I made sure to grab some chocolate milk, a Popsicle, and of course the finisher's medal.

2016 Crim 10 mile finisher's medal

After I was done with the food and drink, I started on my 1.5 mile cool-down run. I didn't want to wait too long and have my muscles tighten up on me. As I was running my cool-down, I saw the Hansons Run Shop tent. I figured that's where the Hansons Brooks team would be.

When I finished my cool-down, I had a really good stretching session and made my way over to the tent. This is where I found Dani Miller and Tony Filipek. We had good conversation about how the race went for each of us and how our training has been going.

Dani Miller, myself, & Tony Filipek

Overall Comments

I always enjoy running The Crim. This was my 7th time running it (first time was in 1993!) I was very familiar with the course and didn't let the legend of 'Bradley Hills' psych me out. I knew when the hills were coming and when to push it towards the finish line.

Would I run this race again - Definitely!
Would I recommend this race to others - Yes!

Wednesday Workout Wisdom 03: How To Find Motivation For Training

Motivation. Something all runners find, and occasionally lose during training. It happens to beginners, elite runners and everyone in between. Somewhere along our training we lose motivation, making it harder to get out for your run. Running shouldn't have to feel like a chore - runs should fun! How do you find motivation to get back at it again? Here are some suggestions to help you get motivated.

1. Consider volunteering for a race. All races need volunteers and without them, most races wouldn't be possible. There are many different areas to help in, based on how much time and effort you can contribute. Most races have registration, start line, course Marshalls, and finish line volunteer opportunities. This will still get you involved on race day, but with a behind the scenes look at how everything comes together. You'll be able to see runners of all types getting ready, and you might even get to see some running 'celebrities' if you're lucky. Being able to see people push themselves to the finish line can be very motivational, if not inspiring.

2. Look into following a training plan. Sometimes it's as easy as having your workouts already planned for you. There are many training plans available online or in books for all race distances. Research a couple of training plans to find one that works best for what you're trying to accomplish. Don't be afraid to experiment, and don't be too hard on yourself if you need to get back to basics.

3. Find a local race and run it for fun. It is possible to race and have fun, just for the simple joy of running. Don't plan on breaking any personal records or even keep track of your time. Run the race and take in the entire racing experience. Enjoy the sites along the course. Find some kids along the course that are cheering the runners on and give them a high-five. Also look for specialty races to jazz things up, like color runs. These runs shower participants with brightly colored powders that stick to their clothes and skin until washed off. Some cities also put together 'inflatable' race courses that feature large inflatable obstacles for runners to bounce their way through. Think of it like trying to run through the Bounce House we all loved as kids, but adult sized!

4. Join a running chat on Twitter. Yes, Chats about running do exist. There are weekly chats all related to running on Twitter. Some of these include #runchat #bibchat #bqchat #runatcan. Every chat is 30-60 minutes long and have questions asked during the chat where runners respond with their answers. These can be really motivating. Runners of all speeds and abilities can participate. This can also be a great way to meet other people who share your love of running.

5. Change up the route you run. You may have a route you really enjoy running, but you run it so often it becomes boring. Challenge yourself and find a more interesting route. It can be be as easy as making a right turn in the middle of your run instead of going straight. If you're more adventurous, find a different part of your town or city to run around. Varying your running route, even one day a week can help with the boredom of running the same route every run. However, always be aware of your surroundings and location. You don't want to get lost or wander into a bad neighborhood.

These are just a few suggestions to help get your training back on track. Remember that every runner, beginners and elite runners go through periods of tough training and need to get motivated again.

Let The Good Times Roll

I was out of action for a month due to a calf injury. Now that I'm all healed, it's back to work I go. This morning I finished my first tempo run in over a month. It felt really good to get the legs moving fast and hitting the target goal pace for each mile.

One change I'm really focusing on is pushing myself to run SLOWER for warm ups and cool downs on speed and strength days. Before I would run them at slow-ish pace, but after more research and learning, I was running too fast. I remind myself it's ok to run these slow. It's better to unleash the legs when it's called for. Warm ups and cool downs are not those times.

In other news, so far I have been successful with not drinking any pop or eating fast food. I made this commitment to myself at the end of June. I want to do as many things the 'right way' and see if it makes a difference with my training and races. Instead of pop, I have been making an effort to drink more water. It hasn't been easy. Changing habits is tough. I'm hoping this will be just like increasing miles - the more you work at it, the easier it will get.

So. For now. Let The Good Times Roll!

Wednesday Workout Wisdom 02: Running In Hot Temperatures

Today's tip: Running In Hot Temperatures

Running outside in the summer can be tricky. The temperatures can get quite hot depending on what area you live in, and this summer has been unusually hot for a lot of areas. High temperatures don't have to prevent you from getting your run in. Just like running in cold weather, if you take proper precautions it can be done.

Keep an eye on the UV index and the humidity. These are two factors runners don't usually check before going out for a run, but should. The higher the UV index rating, the stronger the sun's rays are. The Environmental Protection Agency (EPA) has a very informative page that details what action to take for each of the different ratings. High humidity makes it difficult for the body to sweat and stay cool. I use the Yahoo weather app on my phone to check what both the UV index and humidity ratings are, so I can plan accordingly for my run.

Dress appropriately! Wearing a hat can help protect your head and face from getting sunburn. It can also help keep the sun out of your eyes. I recommend wearing a wide-brimmed hat or baseball hat but only if it fits snugly and won't fall off during your run. Also make sure the hat has good ventilation and 'breathes'. Wearing sunglasses can also help keep the sun out of your eyes. Make sure to check for UVA and UVB radiation protection on your sunglasses, because your eyes can also get sunburned. Got to keep those eyes protected!

If you're going to be running outside, make sure to put on some sunscreen. Some people may say this isn't necessary. With all the known problems that could happen from too much exposure to the sun, it's better to be safe. Why take the chance of getting skin cancer, wrinkles, brown spots, or having any other skin related illnesses that could have been prevented? Having a deep tan might look cool, but it's not worth the health risks. Make sure you have at least SPF 30 sunscreen to help prevent damage to your skin. Don't forget to apply it to your face, ears, lips and nose too. If you're not wearing a hat and have short or no hair on your head, apply it to your scalp as well. The sun can burn any area of exposed skin, and depending on how long you are running, you might need to reapply it. I've found spray suntan lotion works well. I make sure to apply it before I go outside so I can easily see any areas I might have missed.

Drinking more liquids on hot days is a no-brainer. You got to stay hydrated! Water is the preferred drink for most runners. However, have some Gatorade or Powerade depending on the length of your run to help get some electrolytes in your body. To make things easier for runners, there are a lot of running belts or hand held water bottles that can be used during your run. Some of these have belts and hand held bottles that come with a zipper pocket that lets you store your phone, keys, or I.D. to help keep everything in one place during your run.

Some runners consider their dogs to be their four legged running partners. Running is a great way to exercise with your dog, but just like humans, they can also get heat injuries. One of the biggest ways to help your dog is to make sure they stay hydrated. You can pour water out from your water bottle for them, or you can get a dog pack your dog can carry on their back during the run. A dog pack usually has a collapsible dishes or bowls to pour water into for your dog.

These are just some of the ways to run safely outside, always remember to use your best judgement and be safe!

Wednesday Workout Wisdom 01: Buying Running Shoes

There are many things a runner can learn and do to help them become a more efficient and effective runner. Every Wednesday I will post a new 'Wednesday Workout Wisdom' tip to help.

Today's tip: Buying running shoes
One of the crucial things needed for running - running shoes. There are many places you can buy them: a department store, an online store, the trunk of a car in a parking lot (I don't recommend this), and a local running store. Most people recommend beginners get their running shoes from a local running store. I believe both beginner and experienced runners should get their running shoes there. The employees are knowledgeable with not only all the shoes in the store, but also with how to match shoes with what a runner needs. I make a special road trip to Hansons Running Shop here in Michigan when I feel it's time for a new pair. I can usually tell it's time for a new pair when the outer soles (the part of the shoe that touches the ground when you run) are significantly worn away; it's a lot like when your car's tires treads are worn down and the tires need to be replaced. Our running shoes are designed to protect our feet and enhance our running, but they can't perform these functions if they aren't 'up to par'.

You might find over time that your personal running form might have changed. You may have been a heel striker and are now hitting the ground midfoot. This would change the type of shoe you need to help give you the proper support on your run. A running store would be able to determine your foot strike and offer new shoe suggestions. That's why it's well worth the investment to go to a running store and not just any shoe store. Running stores educate their employees and customers on all aspects of running and training. These stores often hire people who are runner's themselves, because they know they'll bring their knowledge and passion to work, which they'll pass along to you when you shop there.

The shoe you love and have trained really well with might have changed with the newer model, so don't forget to research them periodically and don't be afraid to ask questions when you're out shopping. If you're still confused about any new deviations in your favorite running shoes, you can always contact the company who should be happy to answer your questions and concerns. Just like a car, shoes will change each year and although the changes may be minute, they can still have an profound impact on you. The shoe might have too much cushioning for what you need or might be too tight. A running store would able to help find a few different shoes to compare. You might find a new brand or model of shoe that fits you would never have thought of trying on before.

I have been going to Hansons Running Shop in Metro Detroit for a long time to get my running shoes. Even though I live an hour a way, it's still worth the drive. I have had my foot strike analyzed and had a weight analysis to see what area of the foot I put the most weight. Each time I go, the employees take a look at my current running shoe and offer me the new model to try on as well as some other alternatives. There have been times where I've went with one of the alternatives. I've had good luck with each shoe I've purchased there. As an extra bonus, many of the employees are elite runners for Hansons Brooks Distance Project. They Sleep, Eat and Breathe running, so they know running and shoes!

One of the great things about running is how relatively simple it is. All you need is a pair of shoes and you're ready to go. You don't need to make a huge investment, a fancy gym membership or complicated training. Just make sure you have the correct pair of shoes that are the right style, fit and feel for you will help make every mile you run happy miles.

Quick Thought - Coming Back From An Injury

Injuries happen. Injuries take time and a lot of effort to recover from. That's well known in the running world. What doesn't get talked about much is how to transition back into running. You might be physically healed, but what about mentally?

If you haven't been able to run for an extended period of time because of an injury, it might be difficult to start running again. You might be focusing on your injury that has been healed during your run and letting it hold you back. Your runs might be shorter or slower than what you expected. Your form might be a bit off. This is ok!

Coming back from an injury does take time. When you do start running again, focus on your running form. Try not to limp or favor the leg or area that was injured. Try to make it as natural as it was before you got injured. This may take a few runs to get used to. Keep in mind you did the hard work to recover from your injury, and that the injury has healed.

For me, when I just start coming back from an injury, I start running on a treadmill. It's easier for me mentally to know the pace is going to be controlled and there won't be as much impact as running outside. I give myself at least two weeks of easy runs on the treadmill before I venture back outside and start back up with my regular training.

Hopefully you're able to stay injury free. But, if you do get injured remember to slowly start back up again and to mentally focus on keeping your form as natural as it was before the injury. This should help you get back to your regular training.

Best of luck!

Injury Update

I've been injured since the middle of May. I was running along a trail when these ninja rabbits came out of the woods, started chasing me and throwing carrots at me. One carrot hit my calf really hard and caused it to cramp up. Those rabbits can throw those carrots really hard! Well...ok. So that's not really how it happened. It does sound a lot better than getting a massive cramp in your calf from rolling over in your sleep though, right?

I guess lucky (or unlucky) for me, I'm familiar with how to treat calf injuries. I had to change my training plan. There needed to be more focus on stretching and riding the bike and no running until I could walk without limping and without pain. I also made good use of my Tiger Tail stick to help roll out my calf to help it loosen up. The Tiger Tail stick was used by my physical therapist the last time I had a calf injury. Gotta keep using what works!

A couple weeks went by and I was starting to feel better. Definitely not 100%, but I was able to walk without limping and without pain. Here's where things went downhill though. I had the Bayshore half marathon coming up. This was a race I was really looking forward to, and I thought I'd be ok. Boy, was I wrong! The race didn't go as planned. Around mile 6 my calf started acting up again, so I wised up and didn't try to run through it. I knew there wasn't a way I could run through it for the next 7 miles. But I didn't want to quit the race and DNF though. I began the long 7 mile walk to the finish line. Eventually I did cross the finish line and got my finisher's medal.

After the race, I went into hardcore recovery and rehab mode for my calf. I knew I had to give it more time and more attention if I wanted it to heal and get back to running again. I got some calf sleeves from my local running store to help with the recovery. Instead of going to the gym and running on the treadmill before work, I started focusing on the bike again and was including more time for stretching, core work, balance work, and strength training. I would ease my way into including those activities during each morning at the gym.

I gave myself 3 weeks of dedicated time to focus on working my way back to walking without pain and without limping again. I had a few races planned during this time I didn't run. I had to do this the right way so I didn't re-injure myself again.

I'm feeling really confident at my approach for rehabbing my calf this time around. This is the last week of riding the bike at the gym instead of running. I will finish this week on the bike at the gym and try running again on Monday. It will be a slow process to get back into the swing of things with running. I just need to have patience and know with hard work I will be able to get back to kicking out those miles again.

Quick Thought - Races and Phone Calendars

Quick Running Thought #1

With almost everybody having smartphones these days, I'm surprised more races haven't added links to add the race information to a runner's phone calendar. Many runners use their phones as their only calendar and can look at the calendar more often than having it written on a paper calendar. Having to add the race information manually can be a pain. There is information that could get mixed up or not even entered at all. The last thing a runner wants is to show up for a race late or completely forget about a race!

I would think a race would have a link to 'Add to Calendar' with the following information:

• Date
• Time (for the first race scheduled if there are many races scheduled for the day)
• Location address
• Link to the race website (if one exists)
• Information for where parking is available
• Option for alerts or notifications for when race is a week out or a few days away. This would help runners remember the race is coming up.

Having all this information added to a runner's phone calendar will help make their training and planning for race day much easier.

Injuries happen. What can you do when you are injured?

Injuries suck! The simple fact of not being able to run is sometimes more painful than the injury itself. It doesn't have to be that bad though. You have some opportunities to focus on other areas within the 'running environment'.

Opportunity to volunteer at a race

So you can't run your next race. That shouldn't stop you from still being part of it. Races need volunteers! Races wouldn't be as awesome as they are without them. There are a lot of different ways you can help out. You can help by:

• Help setup and break down the course before and after the race
• Hand out race packets before the race
• Monitor the course to help runners follow the correct route and make sure spectators and traffic stay out of the way of runners
• Hand out water during the race
• Hand out finisher medals at the finish line.

Great opportunity for cross training

There are many injuries where you can still ride a bike, use an elliptical machine, work on strength training or even just getting out there and walking. Just because you're injured doesn't mean you have to sit around and wait for the injury to go away.

Able to evaluate your training plan

Take a look at your past runs. Maybe there is something there that will help identify why you got injured (increasing daily or weekly mileage too fast or running through some slight pain that turned into your injury). Looking at your past runs can also help keep motivation going. You can look back and see the hard work you've put in and what you've been able to accomplish.

Time to learn about your injury and how to prevent it from happening again.

Take the time to research your injury. Maybe the injury happened because of a muscle imbalance or because you were running in shoes that need better support or were needing to be replaced. Talk with your doctor or if you know the exact injury, read up about it in books or online. Use available resources to learn how to get yourself back on the road again and not have this injury return again in the future.

Being injured doesn't mean sitting around and do nothing. The more you're able to keep active in the 'running environment', the better you will be both physically and mentally.

Detroit Free Press Marathon Races

The Detroit Free Press International Half Marathon was at the top of my race bucket list in high school. The thought of running over the Ambassador Bridge to Canada and running through the Windsor Tunnel back to the USA was just awesome! I love being able to run unique races like this.

I was finally able to run the International Half Marathon in 2008. I loved the whole experience. Running over the bridge and through the tunnel was everything I hoped for.

I was planning on running it again in 2009, but ended up on the injured list from having microfracture surgery on my knee. This may have knocked me out from running the International Half Marathon again, but it didn't stop me from volunteering! I wanted to still be part of the race, so I signed up to be a course marshall. I still wanted to be out on the course and cheering other runners on.

In 2010, I still wasn't able to return to the Detroit Free Press races. I decided to volunteer again as a course marshall.

2011 was the year I ran the full Detroit Marathon. I went in with the mind set of 'just get yourself across the finish line'.

In 2015, I returned to the International Half Marathon. I wanted to try something different this time around. I went into the race with the mindset of having fun with the race. I wasn't out to run a fast time or break any personal records. I wanted to go out, enjoy the scenery, and have fun. Mission accomplished.

This year, the Detroit Free Press Marathon started a race ambassador program. I was one of the lucky twelve runners to be selected for this awesome opportunity. For this year's race, I'm signed up to run the 5K. I wanted to change things up this year and run one of the Detroit Free Press Marathon races I haven't ran before. This gets me one step closer to have ran all of the Detroit Free Press Marathon races. For individual runners, there's the marathon, US only half marathon, international half marathon, and 5K

Next year, I'm planning on running the marathon again. I'm hoping for a better finish than just hoping to make it across the finish line.

I highly recommend running one of the Detroit Free Press Marathon races. The course, organization of the race, and the over all experience is well worth it. This year's race dates are October 14th-16th. Register for one of the 2016 races and use code 'deerfoot95' to get a discount.

Hope to see you at the starting line come race day! Join The Journey!