Running

Running Tuesdays: Preferring Running Alone

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by Michael Wilder

Running alone versus running with others can quickly turn into a discussion of being an introvert or extrovert. Introverts keep to themselves, but extroverts seek out others. Introverts need to be alone to “recharge” their batteries while extroverts need other people to “recharge” their batteries. Introverts are quieter compared to extroverts who are louder. I can keep going down a list of the differences between the two, but I believe running alone versus running with others is not an introvert or extrovert thing. I personally know both groups of people who run alone or with others. What it boils down to is personal preference.

Yes, I am an introvert, and yes I do prefer running alone. Running alone allows my mind to focus on the past, present, and the future. Running alone is a form of worship for me. I listen to worship music and admire His creation. Running alone gives me the opportunity to learn. I love to listen to pod cast and audio books while I run. Listening to those types of media helps me be a better person. Running alone does “recharge” my batteries especially if I am stressed or worried about something. Running is a release from everyday life. I struggle getting up early during the week to run, but after the back and forth between my mind of getting up or not, I always feel ready for the day after a run. I am not saying I can’t do this “stuff” alone, but it would be kind of awkward/rude for me to be listening to an audio book while my friend is talking to me.

Like I said earlier I prefer to run alone, but I enjoy running with people too. A majority of my runs are alone. This is not on purpose; rather it is because of when I do my runs. Running at 6am on a weekday 3 times a week usually does work with my running friends. Plus, if I do run with someone it would require a drive on my part or theirs. My preference is to get up at the time I want to go for a run, walk out my door, and start. When it comes to running with someone else, you have to organize your schedules. Organizing schedules is extremely hard to do in this busy world of ours. This is why I like to have scheduled group runs. Once a month I try to get with someone else to run with. We plan it out a couple of weeks ahead of time.

When I do run in a group setting it is enjoyable. For the most part of a run, no matter what distance, I chat it up with the people I am running with. I don’t run with a group to improve my time, which does come as an added bonus, but as a way to connect with my running friends. My wife goes to Starbucks and spends several hours with friends talking and connecting. I go for a run with my friends instead of going to Starbucks. For me, there is no greater joy than talking with a good friend while you run. Life’s struggles, issues, or problems seem to be clearer while you run and talk it out. Maybe it’s the physical activity or the cool morning air. However, running in a group for the purpose of talking and connecting is beneficial.

Bottom line here is that this introvert likes to be alone while running but will spread his extroverted wings and lace up with a group. As long as the group is out for a fun run, then I am all for it!

Running Tuesdays: Solo Running vs. Group Running

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by Lorraine Kennimouth Williams

Should I go it alone or bring in the troops? This is a question asked by many runners when lacing up their running shoes in anticipation of their daily morning run – translation …. Should I run solo or run with the group?

This is a question I answered firmly for myself many years ago since running with the group is hands down my preferred method; for me it is a non-zero sum game or a win-win all of the time! Why is running in a group more attractive to me than “going it alone”? For many reasons, most of which I believe are psychological barriers … 

  • The group gives me new-found respect for “accountability” by getting me out of bed in the morning.
  • The group helps heighten my intestinal fortitude. I am less likely to exaggerate an ache or a pain and therefore less likely to stop. 
  • I become competitive when in a group; I don’t push myself anywhere near as much as I do when running with the group.   
  • The group speeds me up – I tend to run faster when running with the group. A baseline is set, and I feel the need to keep up with [at least] the slowest runner even if their pace is faster than my average. 
  • With the group, I find myself running in unfavorable elements and have done so on many occasion. If I am alone and the elements are unseemly, I will “bag it in” and go home.

But, more importantly that any of the above points, the comradery and compassion displayed by a group is unparalleled! Running buds look out for you; they are there for you; failing is not an option when they are around. They are that voice of affirmation that forever tells you how awesome you are and how you can do ANYTHING you put your mind to. They are the guys who constantly remind you day after day that “It always seems impossible until it’s done”! They are the savior, the rock, the wings, the inspirational vehicle – wait a minute, something of great importance I may have forgot to mention …… I’m a “screaming extrovert”!!

Some people adore running alone – they do it for the very reason of taking a break from the chaos – they have been around people and telephones and emails and demanding children/spouses all day, and the last thing they want is to run with a bunch of chatty people! They look so forward to claiming that quiet space, the tranquility that a solo run offers …. They wouldn’t dream of spoiling it with a group. So, as we can see, it depends on what you are looking for and what works for you.  

Some points to adhere to whether you are a solo runner or a groupie –

  • Make your runs work for you. 
  • Many of us want to become faster runners, so have a goal and always keep it in mind. 
  • If you run with a group or a partner, they may not be progressing at the same rate as you. Make sure not to hold back because of this. Run your own race!

Depending on the mindset, some believe you can accelerate your progress by running alone. This is based on you being able to concentrate on breathing, stride and overall positioning and is probably very true for some. I, on the other hand, know for me and many like me the only way to become faster is to run with faster peeps. Some of us find it “easier” to accept the level of discomfort when in a group setting than when alone; we don’t have the grit to push ourselves outside of our comfort zone when alone.

So, next time you lace up, decide whether you’re going to “go it alone” or “rally the troops.”

Running Tuesdays: Surviving>Reviving>Thriving 

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January 2 I wrote about my 2016 reading and described it as resurrected. The word I would say describes my 2016 running is revived.

After my last marathon in November 2012, my running went into somewhat survival mode. I was a little burned out. Managed a decent half in March 2013 but had little motivation after that. And definitely after the Ultra Ragnar later that year, I went into a phase of not really enjoying running. Then health/surgery/recovery swallowed up 2014&2015.

So 2016 was the comeback year. Traveling with friends to run in Detroit in October definitely relit the flame. I ran over 100 miles the last two months of the year, something I hadn’t done in three years. That marker, “something I hadn’t done in three years,” became my drive. 

My drive is back. My word for 2017 in running is thrive. I’m not yet back to 2012 fitness when I ran my best marathon time. So one goal for this year is to get back to race condition where I don’t feel like I’m surviving the distance but thriving at it. My total mileage for 2016 was 800+-revival level. Thriving goal for 2017 is over 1,000, closer to 1,200.

One cool thing I determined last year was a new bucket item, which is to run a race (any distance) in all 50 states. The October half in Detroit put me at 9 states. I checked off another state New Year’s Day with an 11k in Morganton, NC(#10). I’m shooting to get to 13 by year’s end. My first half of the year race schedule includes:

Through Surviving. Completed Reviving. Pursuing Thriving.

Running Tuesdays: ’16/’17 Phrases

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by Michael Wilder

On a 4×4 piece of wood, painted white, attached to the wall where I hang my medals, this verse reference is seen in black paint: 

“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us.” Hebrews 12:1

Out of that verse, one phrase sums up my 2016 running life and another phrase my future 2017 running life:

“…Surrounded by such a great cloud of witnesses…”

“…Run with perseverance…”

For 2016, I found myself in a very interesting spot. I have only been running for 6 years, and by no means am I an expert in the field of running. I always found myself reading or seeking advice from others. However, in 2016 I was thrust into a role similar to an expert but better, a coach. My longtime friend starting getting into running as a way to lose weight, but like most of us he fell in love with the sport and wanted to make it a lifestyle. Just assuming here, but my being an experienced runner with several races under my belt as well as our friendship led him to pick me as his running coach. After him sharing his desire early in 2016 to run a marathon, we both signed up for the Disney World Marathon for January 2017. After that moment I assumed this coaching role. We would train together during this year, he would call me throughout this year to get advice, and I held him accountable for his new running life. This coaching role in 2016 has been great for me. Why…because I was surround by a great friend who helped me change how I viewed running. I now see running as a journey in which I enjoy. I run now because I love the process/change. Being a “coach” made me see this process play out. It is funny how other people help you see things differently. I like being surrounded by a great cloud of witnesses.

For 2017 I challenged myself to run with perseverance. I made a goal for myself to reach 1,000 miles by year’s end. Doing the math, that’s 20 miles a week. I never do 20 miles a week unless I am training for a marathon, in which for 2017 I have no current plans to do any races. This goal however is a year-long race that will require perseverance. There will be weeks in which I will not be feeling it, especially in the hot summer months. But I am determined to run the race marked out for me. I know I can, and at the end of this year I might have to buy myself the 1,000-mile medal to add to my collection.

Running Tuesdays: 2016 was Good, 2017 will be Epic

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by Lorraine Kennimouth Williams

As 2016 draws to an end, I will have logged close to 1500 miles. 

In the field of running, 2016 has been good to me. Not easy, but good. It was a whole lot better than 2015 and not quite as good as 2014 – I’ll take it and I’ll embrace it! 

I suffered with extremely painful calf muscles at the beginning of 2016 which to some degree, stymied my training. Several trips to the doctor’s office; two MRI’s; 2 Ultrasounds; several X-rays and a trip to the vascular doctor turned up nothing, nada, zero, zilch and I was left with painful runs. I hobbled through it however and managed to train and run the Boston Marathon in April 2016. For marathoners, Boston is the diamond of all races and to run it was indeed a joy and a privilege. After running Boston, my calf issues seemed to subside enough to get a good season of training in for my second marathon of 2016 – Detroit! Detroit was a great race and a FANTASTIC experience for many different reasons – my time, although not a PR, was also very good.

As I type this piece, 2017 is less than 48 hours away and I welcome it with wide open arms and a healthy positive attitude – 2017 is going to be EPIC in every possible way!! And yes, I do have some lofty running goals; 3 marathons scheduled so far – I am currently training for the Celebration marathon, which is in Orlando on January 29th. Training is going really well and my only hope is that the weather cooperates –The weather at this time of year in Florida is very unpredictable and could go either way – let’s hope it’s COLD!!

Liverpool England is next, scheduled for 27 May. This will be my third time running my home city – I LOVE it! I love the familiarity and the sense of ownership I have for such a great city – I am even more excited about running it in 2017 since my “running wife” Monika Oberer will be running it with me. “Running wife” is a term of endearment we use for each other since we spend every living moment training together! She is the face I see most mornings at 4:50am, sometimes even earlier – yikes!! Nevertheless, having a dear friend visiting your hometown with you and running such a special race is very exciting.

Third race of the year is “The Wine Glass” marathon, scheduled for October 1st and takes place in Corning, Upstate NY. This marathon also brings with it a high level of excitement! First of all, the name gives it away; but more than that, four special friends have committed to run this race for a very special reason. It is close in proximity to an animal sanctuary where we plan to visit after the marathon and stay a couple of nights. This sanctuary (along with others on the west coast) is run by an amazing individual named Gene Baur. He and his lovely wife are animal rights activists and have dedicated their lives to save and rehabilitate abused and/or orphaned animals of any type and size. They live a vegan lifestyle, and their story is overall amazing (Check him out on YouTube). 

So …. There you have it! 2017 we’re coming for ya! I know there will be other races peppered throughout the year, but so far, these are the Big Three. Our goal by the way is … to run each one of them in sub-four hours. Stay tuned, more to come. Happy New Year!!

Running Tuesdays: Shoe Size Matters

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It was 2007. I had just ran my first 5k. I had the bug.

I had a discount card to the New Balance store in Sarasota from the race goodie bag. No more guessing at buying shoes. I was entering the world of taking running seriously. I had read an article in Runner’s World, similar to this one, that suggested my shoes may be too small. Up to that point, I had always bought the same size (7 1/2 or 8) in every pair of shoes I owned, no matter their purpose. I had determined that I was going to be open minded to whatever the shoe salesman said-not my normal MO.

He did the runthrough of sizing and testing to assess which shoe I needed, then went to bring some options out for me to try. They were all 9s or 9 1/2s. Yeah, I know. I’m sure I had the same “What  Are You Thinking?” look on my face. But I didn’t question. I tried them on. Even went outside and tested them up and down the sidewalk. 

Shocked. Amazed. My feet said, “Who Knew? Well, now you know. Get in there and pay for these sweet things.”

I’ve never looked back. That next week I ran more than my usual times and distances. I felt like a legit runner. Moving forward, I stuck with New Balances for a while, but have since tried Asics, Sauconys, Brooks, Nikes, and Mizunos; the shoe I like most right now is Brooks Pure Flow. 

As long as it’s a neutral shoe I’m good- in a 9 1/2, please. Shoe Size, most definitely, Matters.

Running Tuesdays: Protecting Your Piece of Art

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by Michael Wilder

​In case you haven’t realized this fact, you only have 2 feet. Those 2 feet are the only feet you get. Logic dictates then you should probably take care of them, right? 

Imagine for a second if you had a one-of-a-kind piece of art. The artist created that one piece and no other one exists in the whole world. What would you do to keep this piece of art safe? Would you take insurance out on that piece with some type of monetary value, or would you hire an armed security guard to protect it around the clock? This same logic to keep that one-of-a-kind piece of art safe should be the same with our feet. Like I said, we only get those 2 feet, so the best way to take care of them is with shoes. And not just any shoe but the right kind of shoes!

​To start the process of taking care of your feet it all starts with finding the right kind of shoe. If you head to the internet, there are tons of articles about finding the right kind of shoe for your feet. Those articles range from what type of runner you are in relation to where you strike the ground to how many miles you run in a week. I have used this before http://www.runnersworld.com/shoemine as a launching point, but the best way to narrow in on the right shoe for you is to go to a store that specializes in running shoes. By going to the store, they can give you an idea of what shoe to buy based on some tests they give you. One of the test is watching you run and video recording it to give you a better idea of the shoe needed for your running style. For me, I need a shoe that is neutral with high cushion. A neutral shoe helps absorb impact, relieving pressure on knees and joints. With the combination of having high cushion in the heel area, it helps me cushion the constant impact of my joints and knees. Unfortunately, the high cushion does wear off with the amount of miles you put on the shoe. To offset this, I put in a heel insole to get more miles out of the shoe.

​If there is one bad news in finding the right shoe for your feet in order to protect your 2 feet, that is the price. Let’s face it, finding the right running shoe is expensive. An average price on a running shoes is around $160. One way to offset this is to add an insole to prolong the longevity of the shoe, but eventually you will have to buy a new shoe. Experts recommend getting new shoes around 500 miles. The best way to track those miles is either a running journal or with a running app like runkeeper. Another way to offset the cost of shoes is to buy several year models older than the current one. Like cars, shoes have model numbers and years. You can save a bundle on getting “last year’s” model. Regardless of cost, bottom line is you need to protect that one-of-a-kind piece of art that you have. You don’t need to take insurance out for your feet, just need to find the right “security guard” aka a shoe!

Running Tuesdays: Shoes Matter

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by Lorraine Kennimouth-Williams

Are running shoes an important component of running? Some say they are, some say they’re not, and others, well others say “run barefoot!”

First, let’s establish a few truths … to the masses. Shoes matter, and shoes should matter. There are in fact a handful of runners who prefer to run barefoot, but that space is very small. The masses realize that wearing a good running shoe is an essential part of the sport. I am with the masses – I believe “good running shoes” are a necessary evil. 

So, let’s break down the definition of “good running shoes.” I think it is safe to say a good place to start is to run in “running shoes.” I want to make that distinction up front since that is probably one of the first basic steps to take – do not attempt to run in shoes that are made for walking, aerobics, climbing, etc.; find a good running shoe. 

And….it doesn’t stop there; there are many types of running shoes. For instance, we don’t all run the same way. Some of us tend to run more from our heels, others from the inside of the heel, some from the outside of the heel, etc. Some of us are fortunate enough to run from the balls of our feet to our toe – neutral runners. Those who don’t necessary run primary using the ball of the foot – toe and are more prone to “heel striking” could probably benefit from a support shoe. A support shoe is designed to aid in rectifying a certain running style in an attempt to bring the runner back to the ideal form which is considered neutral running. Scientific research has shown that less injuries occur when a neutral running form is used therefore making shoes available to correct all other forms of running. Shoes have been designed for pronation (over-pronation and under-pronation) otherwise known as supination. These are all fancy terms that mean a “non-neutral gait” (please Google terms). 

And …it doesn’t stop there. Whether running neutral or not, running shoes come in different “heights” otherwise referred to in running parlance as “heel-to-toe drop.” This refers to the number of mm between the heel and the toe of a shoe essentially giving it a lift or not. Some shoes have 0 “heel-to-toe drop” suggesting an entirely flat shoe; even though the shoe may have a thick sole, it can still have a 0 drop. I throw the term out there because “heel-to-toe drop” is VERY important to me and the shoes I wear. I require a high “heel-to-toe drop”, the highest being 13mm. I need this because I suffered with strained Achilles for many years and after discovering this “heel-to-toe drop” trait and then switching to a shoe with a large drop, it help me considerably! 

It could take a while before you find the right shoe that works perfectly for you, but with patience and tenacity (which are traits required in running) you will! And when you do, oh wow! You now have an essential element to your running sport. They will be your new best friends.  

There are several other elements to a running shoe that we have not talked about in this article, but one more that I would like to mention before finishing is “custom orthotics.” I personally use custom orthotics. They were prescribed for me many years ago by my podiatrist, and although they have helped, I am now totally dependent upon them. SO… it is my recommendation that unless absolutely required, I would say to stay away from them (my subjective opinion only). Why? Simply because of the level of dependency – if you can help it at all, you’re better off not being a slave to anything that is not available over the counter. It becomes a huge (and expensive) inconvenience. Again, if you need them and they’re doctor recommended, do it; but if you can get away with over-the-counter orthotics or none at all, you have just acquired more freedom.

In summary, are running shoes an important component of running? Absolutely! Take the time to find what works for you. Start with a professional such as a good running store. They have the tools to watch and discern your gait and prescribe [hopefully] the right shoe for you. Once you find the “right shoe,” you will know when you’re in the wrong shoe – your body will react. Your legs will hurt, your knees will ache, your legs might feel like lead; and then, you put “your shoes” back on and it’s as if you’re running on air. Good luck on your search.

Running Tuesdays: Post-Surgery Cross Training

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I’ve had two neck surgeries. The first one was in 2006 where one disc was fused. After that surgery I didn’t have to figure out what running looked like because I wasn’t a runner then. Running started for me a year later.

Once I started running it was like I found what I had been missing. Entering races helped me do what comes naturally, set goals and push for more. All that came to a stall again in 2014 when I had to have two more discs fused. Since then, I’ve come to appreciate even more the value of cross training.

But let me back up. I haven’t always valued cross training. In fact, I avoided it for several years. Very few things interested me without the movement of running. So I would kid myself that tennis, which I enjoyed, was sufficient cross training. And when other people told me their cross training habits, I just shook my head. “That’s not for me.”

So I dabbled. I’d swim occasionally. I’d occasionally utilize the gym by the pool where I lived. But I had to make myself. I dabbled for 4 years. 

Finally, I decided I wanted to dedicate myself to getting under the 4:00 mark on my 2012 marathon. So I started working with a trainer at YouFit. We focused mostly on core and legs, which I immediately saw benefits. He also challenged me with plyometrics, which I loved. Result, met my goal with a 3:57 in Savannah.

Forward to 2014. Post surgery was not going as well as hoped, as far as seeing my neck handle running like the surgeon said it would. For a year I struggled. All I could successfully do was walk, which drove me crazy. At my year review in October 2015, the surgeon said he finally believed I should do physical therapy; he hadn’t thought I needed it immediately after surgery, but said maybe that’s the answer. He was right.

The simple strength building was exactly what I needed. It’s now another year later and I can’t imagine not doing these things now. And that includes other things I forced myself to do during my year of “what is going on?”  In that year of frustration my dabbling included swimming and learning the value of yoga for runners. 

Thanks to this time of learning these past two years, I have a reasonable cross training plan that works for me. Could it be more intense? Sure. Should it be? I’ll put it this way-if it ain’t broke don’t fix it.

Running Tuesdays: Smart Cross Training

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by Monika Oberer

I joined a class to train for my first half marathon; it was only running involved. After finishing my first half-marathon, I was hooked in to running and wanted more! A full marathon!  I started to read more about running and spend more time with runners. Overall I had the feeling that only “real” runner athletes need to cross train. Me-I’m new and not at all on a upper level of this sport.

As I started to train for my first full marathon a friend of mine said, “You can run a lot of miles to train, but if your upper body muscles are weak you will never run proud looking up to the sky.” That made me think, and I tried some home exercises. I have never been to a gym and was very intimadated by the thought of going to a gym where everyone sees me not being in shape.  One day I did a long run and I could not look straight up; my shoulders hurt and I was in upper-body pain. THAT WAS IT!

I started to go to a gym 3 times a week for 30 -45 min. And of course I started to like it! I very much liked the fact that my body started to change! I started to feel proud at my runs!  So as I added weight to my X Training I became more and more aware that it helps my running, and that’s all I wanted!  I did finish my first marathon in Miami looking up to the sky proud and said, “Chicago, I am coming to get you!”

As I trained for the 2014 Chicago Marathon my dear friend Lorraine and I ran 5-6 times a week in the morning and went to the gym after work 3 times a week. It was a lot of training BUT so much fun!! We pushed each other at the gym hard and it started to show and we could feel it! OH CHICAGO, we were ready! And we had an amazing race.

Then Lorraine introduced me to something I, for a month, said I would NEVER do… (well never say never with good friends) Cross Fit LWR. Box jumps, pull ups, Trusters, deadlifts, burpees, back Squat, clean and Jerk, Kettlebel swing, pushups……… WHAT ???? Anyone trying to kill me??? 

Yes, I did sign up and did the beginner’s class. That week I learned that I had muscles I did not know existed in my body. However I started to like it as much as I hated it. And the gang there was so welcoming and supportive, so it made it easy to stay. The different movements I have learned have also strengthened muscles to help me prevent injury and keep me going! 

I have now been doing Cross Fit 3 times a week with running 3-4 times a week for 22 months. I can see and feel the difference in my running performance. I don’t think I would be as strong of a runner and would have not accomplished so much in the last 2 years without Cross Training.  Of course, every runner does Cross training their own way; I just believe that ANY smart cross Training will improve your injury-free running and most importantly your health and fitness level. 

Don’t we active people want to do this forever?