Running Mojo in a Book

For some reason I thought this book was just an expose on the Tarahumara Indians. (Running is ingrained in their cultural.)
But this book is so much more. Christopher McDougall delivers intimate glimpses into an eccentric group of super runners - the likes of; Scott Jurek, Jenn Shelton and the mysterious Caballo Blanco. (We common runners can hardly believe their accomplishments.)
It begins with adventure, mixes in historical data and physiological science then ends with one helluva race.

"There is nothing like a challenge to bring out the best in man." - Sean Connery

If you are a runner - this is a must read! Born to Run

This summer:
I will start working on my own spirit-animal nickname…
Do you have one yet?

Must check out:
Christopher McDougall will be doing a TED presentation talk this month.
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Motivation Break Down

“We run when we’re scared, we run when were ecstatic, we run
away from our problems and run around for a good time.”
Christopher McDougall Born to Run:

I’ve been running for over 25 years. It keeps me sane and connected to the outside world. Until recently… I’ve lost my running self.
(See previous post – Lost – The Zen of Running)
So like any runner with trouble spots, I head out looking for some quick solutions.
I stumbled upon this Greek concept while looking up motivation.
Arete

“Its basic sense means goodness, excellence, or virtue …this notion of excellence was ultimately bound up with the notion of the fulfillment of purpose or function: the act of living up to one's full potential.”

As my race PR times began to flounder – so did my motivation. (I discover there is a connection.)
If by running I am striving for excellence – my only true opponent is myself. Why get on the track and run 400s over and over again? Why push my body and soul to the limit? Since the outcome remains fixed - I no longer run PR s but PW s.

“Motivations aren’t external but internal – things we do for our own satisfaction."
Daniel Pink

Reasons WHY I RUN that are no longer motivational:

• For Health
• To Compete
• For Sanity – Well this is a Must Do indulgent – No choice.

Looks like I need to do some more research on motivation and purpose. Until then I will keep on running - albeit aimlessly.

Please share links to your favorite Motivational Post or Blog. I would love to read them.

More Ideas:
Re-Motivation: When It Just Ain’t Happening
Direction Poster
Drive: The Surprising Truth About What Motivates Us
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The Warm Up

It takes me about 20 minutes of running before my
stride, breathing and heartbeat are all in synch.
My typical pre-run perfunctory rituals include:
(On regular days – not race days.)

• Lateral shuffle – both sides 40 feet.
• Walking lunges while lifting arms over head.
• Walk for about 5 minutes. (I use to walk for 10 but who has time for that?)
• Run slow for about a mile.

After reading a few articles online about warm-up; I wonder if I’m doing enough?

ZappoMan use a Dynamic warm-up routine which includes:
Heel walking, toe walking (ouch), hurtle stepping, skipping, lunges, strides, and grapevines.(Practice this one at home before you head out on the street.)

Then there’s this British fellow – Mike on YouTube . He walks - runs around first and then stops to work on his shoulders, does some twists, and pelvis circles (I kid you not); Finishing off with squats and kicks.

I really do need to revamp my pre-run routine.

What do you guys do before a regular run?

PS. This book looks excellent!
Runner's World The Runner's Body: How the Latest Exercise Science Can Help You Run Stronger, Longer, and Faster

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Running and Memory

I enjoy reading race reports. I’m always impressed by the detail some runners note, including mile by mile verbiage – incredible.
I, for some reason, have to force myself to remember details. (I haven’t been diagnosed with Alzheimer’s yet!) I do have vivid memories of the start and finish line and any fun encounters.
There are a number of factors that can influence our memory of an event:

Factors that Affect Recall (From Wiki on Recollection)

Attention
“…divided attention slows down the process, yet has little to no effect on its accuracy.”
And I thought running with the iPod blasting was replacing my memoires with a confusion of beats.

Motivation
“Any form of motivation…generally leads a person to better recall.”
Some parts of the race I DON’T WANT TO REMEMBER!

Interference
“They (memories) are not moved into long-term memory and are thus lost.”
When did I eat my last pineapple Clif Kid Twisted Fruit Stix?

Context
"In other words, you can recall more when the environments are similar. Deep-sea divers recalled their training more effectively when trained underwater, rather than being trained on land...”
So maybe I should be taking notes along the way. Or better yet, run the course again for a cool down.

State-Dependent Memory
“Stimulants, such as cocaine, amphetamines or caffeine are known to improve recall in humans.”
I’m sure the Runners’ High qualifies as a factor. It makes you feel invincible and erases stuff like that grating pain in your right knee. (Interestingly enough, I discovered one of the side effects of Ambien (my favorite nightcap) is – Anterograde amnesia.)

Gender
“Consistently, females perform better than males on episodic memory tasks…females in general are more likely than males to recall their mistake.”
Most of the lengthy race reports I’ve read are written by female bloggers!

Here’s a few great reports: (M&F)
Happy Runner – The Race for the Cure 5K race report
Steve in a Speedo? - Half Marathon; no, Quarter Marathon; no, 10K; no 10.25K Race Report!
Meg Runs - Ultra Race Report!
Middle-of the-Pack Girl - BAA 5K Race Report

Other related links:
How to Remember Things
Brain Training For Runners:
Marathons are Good and Bad for Memory
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Thrive Fitness Review

I finished off Brendan Brazier's new book Thrive Fitness. by preparing one of his recipes – an Agave Mustard Dressing . And even though I did reduce the amount of oil, it was divine drizzled over a fresh salad.

Now back to the book…

First off I have to say I was blown away by Brendan’s frank honesty. As he elaborates on the beginning of his career as a triathlete – you discover he did not just wake up one day Fit. It took years of training with sometimes discouraging results. I related to his attempt to become a faster swimmer. He spent hours in the pool each day – for three years! Then he finally got some advice from a top swimmer. Who said, “Stop… I know what your problem is; you don’t know how to swim.”
I began running this way – miles and miles of huffing and puffing – before someone said, Hey, slow down – you have to build a base first.

He elaborates on the 4 Components of Vitality:

• Exercise
• Nutrition
• Sleep
• Stress reduction

And how they are connected!

The Fitness section includes easy, well explained exercises to do. These workouts are ones you can "do at home.” It includes a blank training log you can copy. It’s very thorough and has a star rating system - before and after a workout - what a great idea! (I wish he would have listed which muscles were involved with the lifting moves. That’s the Type A in me.)

The Nutrition section - Fuel for Fitness is interesting. There are recipes for Energy bars and Recovery drinks. But as I said before in a previous post Thrive Diet Review. I’m not quite ready for a total raw food diet. As a vegetarian, I do incorporate many of his healthy choices on a daily basis. It’s easy - to eat fresh fruit every day. And I’m already sold on coconut water!

The book ends with a Q and A session – which is a perfect venue for curious meat eaters who would like to learn more about a vegetarian / vegan lifestyle.

I would like thank Kelly of Sequel Naturals for sending this book my way; and to Brendan for promoting the vegetarian lifestyle!
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Race Report - Borg Scale 17/20

Surprisingly fell apart at the 4.5 mile mark. But did regain enough strength to finish. I should be happy because I did meet one of my goals…

No one, including me, could complain about the weather.
Instead of rain we had sunshine!


2nd Bridge over the river

Congrats to the winner of the 10k Jeff Carman for running an amazing 5:22 pace!

Time to read this book -
Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach
and see if I can catch up to him next year!


Far Out Runner:
The guy in front of me wearing a pair of mauve swirl Lycra tights!
Race Chatter:
“I think the 10K runners start behind us." (5K Runner)
Post Race Snacks:
Banana, double shot Americano and a swing of Chocolate Soy.

Borg Scale

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The Really Big Book on Running

"Lore of Running" by Tim Noakes - a professor of exercise and sports science.
Not sure how I missed this one - It was originally published in 1991. I must have had plenty of other reading material laying around...


With chapter headers like:

• Training the Mind
• Beware of the Selfish Runner's Syndrome
• Running Injuries are not an Act of God

How could I have overlooked it?
(Borrowed from the library - sorry Tim.)

It's like a Bible for runners.

Some of the material subject is outdated – like pages on shoes and apparel. But the physiology and training material is ageless. He gathers rich information from such running dignitaries as Lydiard and Sheehan.
(There is a 4th edition – “Now revised, expanded and updated.”)

I love how he provides a lot of information in lists. Using steps, laws or rules as the format. I'm able to sort through the material quickly.

I highly recommend this book to a beginner runner.

One of the motivating topics I read last night:

Rule #3 Train First for Distance

It stresses the importance of putting your time in and getting a base before you start interval work. He used a quote from Lydiard;

"...humans already have sufficient speed and what they lack is endurance."

So get out there now - slow down and increase that weekly mileage!

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Keeping Track

"Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young." - Henry Ford

My attempt to learn something new everyday for personal growth has fallen by the wayside. It's not that I don’t learn things - I just don't keep track of it all. Perhaps by using these icons I can categorize what I've absorbed throughout the day.

Friday, February 06, 2009

Learning from The Feeling Good Handbook - it's therapeutic to write down your destructive thoughts and analyze them. “The first principle of cognitive therapy is that all your moods are created by your "cognitions," or thoughts.” Think about sad stuff – feel sad.

Listened to an MP3 podcast from PhilospersNotes on Authentic Happiness.(Ideas from a book written by Dr. Seligman.) Thinking positively graces everything we do. We all have strengths - find them!




With another race tomorrow, I check my race bibs for my PRs. This year I'm not going to beat myself up over my time. And ACCEPT it as part of being a runner. BUT I’m not going to stop trying. Re-reading Matt's post - Never Satisfied. Where he explores the "spirit of discontent."

What are you learning today?

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TIaRT Half-Marathons

This week’s theme at Runner's Lounge TIaRT is… Share your best tip on how you and others can run their best half marathon.
This May I will be running my 3rd half marathon.
I don’t have a lot of experience with long races – like the half, but I do have many many miles behind me.
My best tip for long distant runs/races is to not focus on how far you have to go. Use any diversion technique available - music, singing, dreaming about your next PR, identifying shoe brands etc...
When it comes to long races, it’s the mental component of the run that can really slay you.

KEEP ON RUNNING

Previous Post:
Running a Half Marathon

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Why Humans Run - Revisited

Kelly Lambert a behavioral neuroscientist professes,
“We’ve abandoned physical interactions with our environment.”
In the old days we had to build our homes and plant food for our own survival. Nowadays, most of us no longer have any control over our environment.

“We don’t engage the brain’s “effort-driven rewards circuit.”

So that’s where running comes in. (And why it is so important to many of us.)

Going for a run involves:

Planning - How far should I run? Should I incorporate some intervals or do a long run? What amount of free time do I have? I go over some running routes and check mileage. What is the weather like?
Deciding – I will run one of my favorite 5 mile loops and keep a steady 9 min pace.
Implementing – I head out for a 5 mile run. Water and gear onboard.
Evaluation – This is the reward stage. We enter our miles in the logbook. Some of us even like to view it in Google Earth. “Yeah – I ran 5 miles before breakfast and I feel great!”

Have a great Monday!

PS.
I finally started reading the book Why We Run: A Natural History for a more insightful analysis on running. (Thanks to TED for the suggestion.) I will do a review when I’ve finished and then pass it on to one of you : )

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Running is Complex

I had a chance to read the first two chapters of Fitness Intuition by George Beinhorn. (Thanks Tom from Runners Lounge for the link-up.)
It really struck a cord. He explores why running is not just body functionality but a process involving a complex system of checks and balances.

Beinhorn's training check list includes:

1. Body. How can I “listen to my body” and actually hear its messages…
2. Heart. How can I find the joy of expansive feelings when I run?
3. Will. How can I run with strong will power, without getting injured or overtrained?
4. Mind. How can I focus and quiet my mind, so that I can enter the enjoyable sports “zone”?
5. Soul. How can I commune with the wisdom and joy of a higher power when I run?

Heavy stuff to ponder – but I know it will be well worth it.
I’m looking forward to reading the entire book.

Above list taken from the book Fitness Intuition
Graphic by visuwords

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A Sign or Just a Bookmarker

As I sit on this jet reading “life is a verb”, I notice the bookmark ->
I have a collection of bookmarks – actually a pile of them. So when I open yet another book, I slip one in – not really noticing it.
It is there to mark my place…
The day before I left, I busily read a number of my fav running blogs sites including Ted’s Running Journal.
He mentions he had met a couple of authors promoting their running books. He included a picture of him with Bart Yasso.
Strange coincidence or a sign?
It seems as we age we start paying less attention to the world. Perhaps there is just too much stuff to process.

Starting now – pay attention!

1. A bike tire mark in the mud. 2. A young man walking a golden lab. 3. The sound of a passenger train. 4. A path leading to nowhere. 5. How the sun melts the frost. 6. Direction of the wood grain on the boardwalk. 7. An out of place rock – how did it get there?
ALL THIS AND MORE IS WAITING TO BE SEEN.

"Every day is a journey." wrote Basho

My Life On The Run

I wrote this post before I got home. Home Sweet Home. The above image was taken along one of my favorite runs in Canada.

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Face Masks

I just finished reading an excerpt from Kenny Moore’s book “Bowerman and the Men of Oregon.” Added it to my wishlist!
He touches on the 1972 Olympics in Munich. It must have been absolutely terrifying for the athletes.

“That’s a gunshot.”… A few minutes later came the pounding on the coaches’ door… Before him stood an Israeli racewalker, Shaul Ladany… “Can I come in? Can I stay here?” … The Arabs are in our building…. They’ve shot some of our people.” I got out through the window.”

Some humans think they are superior.
We come in all sizes, shapes, and skin color. There are similarities in all of us. We speak differently - yet our smiles are the same.
I am a firm believer that events like the Olympics bring us together - not divide us.
So instead of getting off the airplane wearing face masks; why not check out what marathon runner Viktor Röthlin did.

Image on wiki - Dan Brady

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Running With Purpose

Did a little digging into The Furman Institute of Running FIRST. (Variety is the spice of life.)
Note!
I have not read the book – Run Less Run Faster – yet.
But from Information gleamed from their site and Amazon I discovered:

• their philosophy is that most runners run without a purpose.
• their workouts include 3 quality runs and 2 cross-training events per week.
• the week (10K) includes 2 hard runs and one long distance run.

I’m not sure I totally agree with this model. As a recreational runner – who enjoys the challenge of local races – 2 hard workouts a week is asking for INJURY.
As for runners not running with a purpose… Too many runners are pushing themselves to the limit and end up deflated and worse yet, injured.
I do agree with the cross-training component. I am a big fan of cross-training. Different muscles come into play when you change activities giving you an all-over workout. I’m positive the gym visits, walking, stretching and biking have prevented many running related injuries.
And - I do like their interval training schedule. I will follow that part of the plan for awhile. 6x400 with 1 min RI Sweet!

Today's Run
Burning Up The Track

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Strength For Life

On today’s run I listened to this free audio review of Shawn Philip’s book Strength For Life
He had some great ideas about fitness.

Highlights:

Be Honest About Your Base
Not everyone can be an Olympian I definitely need to re-exam my abilities. Thinking seriously of having V02 max test done.

To Old ?
By looking at his image I would guess he’s over 40. So his opinion on aging is from his own experience. “Forget your age # think lifestyle!”

Meditation
Focus on the now - not the past or future. He uses meditation as a tool in the gym and believes it can help you improve your fitness level.

Sounds like a good read.

Unfortunately, I hesitate to order fitness books because they generally include a diet section that is incompatibly with my beliefs... (I’m a vegetarian.)
I was able to download an excerpt from the book and discovered, by looking at the table of contents, at least 39 pages related to diet stuff. To bad...

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Are You Running or Dancing?

As I drove home from work last night, I tuned into an evening broadcast called - Tropical Beat. A strange blend of drums and vocals filled the truck. African safari kind of music. I had no idea what the song was saying but the rhythm was uplifting. And even though I was totally exhausted, I found myself cruising to the beat. It was energizing.

Music touches us on a primitive level – rhythm. That’s what makes it so powerful. Dr. Oliver Sack’s new book expands on this idea. He believes we can listen with our muscles. So even if you’re not tapping your toe while running, your muscles are paying attention to the song's rhythm. “It animates us.”
I am a firm believer in using music as a collaborator. We can run faster and train longer.
So up-load the tunes and try listening to a new genre.

Related Links

Oliver Sacks
The Power of Rhythm - YouTube
The Listener

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Holiday Hash

After my run today I will heading out to visit some of the local wineries. Hope you’re having a great holiday weekend too!

• How to Read a Running Book
• The Complete Lens of Running Books
• Hot Topics at trailrunningsoul on gear, training, etc.
• Endurance News – News By Sport
• Send a Phoenix Mars Postcard
• Dead-simple Chickpea Salad
• Swedish Cider

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8 Things You Might Want to Know

I don’t normally divulge personal information in a meme - but Ellen’s post was so revealing I felt obligated to chime in. (Not that I could ever spin such an enchanting tale.) Besides - > I love tomatoes!

Eight random facts about me:

• I leave a pair of runners at my Mom's place. She keeps them safe. They must be well over 10 years old.
• I have a foot fetish. Don’t all runners?
• I still have my first running book. Galloway’s Book On Running. It was like a bible, I referred to it constantly. Now it sits on my third shelf like a good luck piece.
• If I was a castaway on a lone island I would grow fields of pineapples and tend mountain goats.
• While I was shopping one day, (carrying a basket) a guy walked over and asked if he could touch my biceps. The pitfalls of working out.
• I can wear my Livestrong band on my ankle.
• Listening to Bob Marley while running is cathartic.
• Kara in Japanese is kuu sora...Kuu is empty deep mind; Sora is sky.

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Running a TT

I was just checking back in my posts to find my first TT experience. (Yet another good reason to blog.)
It’s a method Galloway uses to measure progress.
The TT stands for time trial or test. Warm-up and run a fast mile – don’t start out too fast – just warm up into the pace. Keep track of your time.
This intense workout is good for you.
Today, I was 5 seconds faster than 4 months ago. And a whopping 60 seconds faster than my first TT attempts.

Plus

“By adding 2 min/mi to this time runners will find an injury-reducing pace for the long runs." Galloway

So try a “kick your ass in high speed” run – it works!

Have a great Monday!

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What Are You Listening To?

>>>On Assignment<< Amy of Runner’s Lounge has started a meme for fellow running bloggers. She assigns a topic pertinent to running and offers us a chance to run with it.

The theme this week is: Music and Podcasts

I love my MP3 player - it is almost the perfect companion.
It speaks – I run.

The advents of smaller players have been a boon for runners like me. They are compact yet they can still pack a load of tunes! (My Sansa player only holds 4 GB – but I’ve never ran out of space… This iPod comes with 80GB.)
I still remember hauling along my Sony Walkman.

• I use music for enjoyment, distraction, mood elevation, and pace setting.
• I use podcasts for educational, deep thoughts and discussion purposes.

(I listened to a podcast today - it was an interview with Economist Eric Finkelstein about his new book The Fattening of America: How the Economy Makes Us Fat. Very interesting – he accepts reasons for overweightness but feeds his kids only water and oranges at soccer games.)

Here are a few places I upload from:

NYT Book Reviews
Podcast Bunker
Whole Foods Podcast
Nature Stories
Film Spotting (One of my favorites.)
Podcast Alley
Podrunner
~
BTW. The Portland Marathon is iPod friendly this year.

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