30-Day Fitness Rebound, Final Update

Well I am over two weeks late writing this update to my August 30-Day Fitness Rebound, but here it is! Unfortunately I was not able to do a definitive final run in the same weather conditions etc. because we have had very unusually high temps combined with high humidity, some nights not even getting below 74 degrees. I did have a significant long run at the end of week three that I will attempt to extrapolate from to give you an idea of where I ended up. As you recall I had not run previous to this for 8 full weeks and wanted to test how my fitness would rebound over the 30 days of August. Here is a recap of where I left off beginning with my initial test.

See initial article here: http://runnersmania.blogspot.com/2013/08/30-day-fitness-rebound-begins.html

I ran 6 miles at a 10:43 Avg. pace per mile. My first mile was at a pace of 10:11 and my last mile was at a pace of 11:13. That is about a minute difference. Based on experience I know that these two extremes will get much closer together as I regain my fitness over the next 30 days. I also expect my overall pace to get faster. So I am going to look at 3 metrics for evaluation as to how much fitness I can regain in 30 days.

1. Average Heart Rate: 139.  My goal will be to be within 2 beats of this number, on either side, for my test on August 31.
2. Average pace per mile:  10:43 per mile.
3. First and last mile pace: 10:11 for first mile and 11:13 for the last mile.

Here are my progress stats end of week one:

       1.  Average Heart Rate: 142 Just a hair over my goal. 
       2.  Average Pace Per Mile: 10:06. 
       3.  First and Last Mile Pace: 9:39 for first mile and 10:41 for the last mile.

My average pace per mile improved by 37 seconds, but the difference between first mile time and last mile time stayed exactly the same at 62 seconds.

My next test run was actually a 12-mile run instead of a 6-mile run, but it is the closest run I have in this time frame under nearly the same conditions, at least starting conditions.

Run on August 24 Week Three:

1.      Average Heart Rate: 143 Two beats over my goal but not bad for a 12 mile run.

2.      Average Pace Per Mile: 9:35.

3.      First and last mile pace: 9:27 for the first mile and 8:46 for the last mile.

4.      Approximation of first and last: 9:27 for first mile and 9:46 for mile 9.

My average pace per mile improved by 68 seconds over my initial test run while the difference between first and last mile, based on approximation, was only 11 seconds.

Unfortunately the first and last mile comparisons are not valid as this was an out and back 6 miles each way where as the initial course was out and back ½ mile each way, with each mile being exactly the same terrain. In this last test the first mile was uphill and the last mile was down the same hill. However, mile 9 would approximate the same difficulty of hill the first mile so I used it as an approximation.

As you can see in just 24 days I had a significant improvement from what I had lost. During the 8 weeks of no running. I might add that during week 3 I had to take 4 days off because my left heel was too sore to run.

I believe that these results would have been even better over the same course and only 6 miles but the results speak for themselves. Unfortunately the following week the temperatures climbed and the humidity and dew point soared with dew points reaching into the low 70’s at times and greatly affecting my times, as I was not acclimated to such conditions.

Subsequent to this I ran a very challenging 20-mile run with 2400 feet of continuous elevation gain over 7.3 miles and 3400 feet of elevation loss over 12.7 miles on September 13^th, with an average pace of 9:42 and a PR for me on that course.

I not only regained my previous fitness in less than 30 days after an 8-week break from running but also actually improved on it

Happy Trails,

Russ

Rehab Of Heel And Ribs Almost Complete

Many of you know already that I have had some forced time off from running. For those of you who are not aware of how I got to this point see: ( Struggling With Downtime )

Today I cycled for the first time in 7 weeks. I have not run yet and will not try until I am given the go ahead by my physical therapist (PT), next Thursday. He said he would give me a protocol at that time which would probably involve only walking and cycling to begin with. In fact, I was not given the go ahead to cycle as of yet but I just could not resist the opportunity to try and see how the heel would respond. So far the heel seems fine and cycling, while bothersome, never did inflame it as much as running. I usually only noticed a problem hours to a day afterward. It has been 4 hours and so far no noticeable problem. The ribs are pretty much completely healed, as I do not notice any soreness unless I do some sort of extreme movement or pressure in the wrong place. Cycling was no problem for the ribs ( See: Trail Run,Fall, Broken Ribs, Oh My) at all, and I am sure running would not be either.

I have 6 more days until the walking boot comes off. I know I will want to try and run immediately but my PT says he will put me on a walking protocol first and graduate to running. This will be tough, but no one wants this to work more than I, so I will follow the protocol. He said cycling would probably be OK also.

Hopefully the epidural shot I received last Monday in my sacroiliac joint will be a more complete and long-term solution to my heel and leg problems. Within 3 days of the shot I noticed a significant relief in my left hip and leg, allowing me to increase my flexibility by almost six inches in several stretches including touching my toes from a standing stiff leg bend and even down to the second finger joints being bent. Another stretch that I had been doing was from a seated position bringing my left foot up and crossing it over my right knee while bending forward at the waist. This stretch would often elicit a slight shock like sensation from my hamstrings to my heel. Not only has this disappeared, but I can now lean forward touching my head to my left leg at the knee, whereas before my head was about 6 inches away. In two days I see the pain doctor and he will hopefully prescribe at least one or more future injections to completely calm the hip and leg soreness from the nerve problem. The relief I have gotten is significant enough to verify that the main problem is a nerve inflammation

My plan for the future is to start training for another marathon as soon as possible whether or not my heel is completely better. The reason for this is that the next course of action, if it is not better, would be surgery and I do not want to be out any longer than I have to being off my feet. I would rather go into surgery from a state of maximum conditioning than to go in already having lost 10 weeks or more.

So, I have my sights set on training for the Tucson Marathon in December. I may also do a trail Ragnar in the meantime. Pray for my heel to be completely healed within the next two weeks!

Looking forward to training again very soon!

ON a lighter note, I am hoping to score an interview with The Jester, AKA Ed Ettinghausen. He is a rather prolific ultra marathoner who has just completed his 3^rd Badwater 135 mile ultra marathon, from Death Valley to the Mt. Whitney portals. This race is considered by most to be the hardest foot race in the world with temperatures reaching near 130 degrees and upwards of 150 degrees and more at road level. Make sure to check back soon!

Happy Trails,

Russ

13 Benefits of Running

Running has many health benefits. But, just what are these benefits and what do they mean for your health and well being? I have listed 13 ways that running can benefit you. There are probably many more but these are some of the primary benefits to running.

Weight Control:

It doesn’t take a genius to know that running burns a lot of calories. The reason for this is that it involves almost all the muscles in the body especially the largest muscles, those in the legs. Because of this, there is almost no other exorcise that will burn more calories faster than running. This can obviously help in controlling ones weight. This is true unless one subscribes to the notion, “I run to eat!” This phrase can be a double hazard for runners as it can sabotage the weight loss or control that would normally occur from running. The other problem is, eating the wrong foods such as those high in fat and or sugar can still cause cardio vascular disease, even in runners, if it is over done!

Prevents Muscle and Bone Loss:

Running can build more muscle mass in your legs. Proper nutrition with the correct balance of protein and carbohydrate is essential or the reverse can occur. Studies show that running helps build stronger bones especially in the mid and lower body. It can actually help reverse osteoporosis  along with a proper diet. This is especially helpful to those over the age of 50, as that is when a greater number of people start losing bone mass from inactivity.

Cardiovascular Health and Blood Pressure:

Running can dramatically improve Cardiovascular Health! Running helps to control cholesterol, reduces blood pressure and increases vascularity. These things will help keep your heart healthy dramatically decreasing your chances of a heart attack. It also increases corpuscles, thereby improving circulation throughout the body and the extremities. This in turn can make your skin tone look healthier and more vibrant.

General Health:

Running improves general overall health. Keeping the body moving improves join health and balance, as well as helping to maintain a healthy weight. In general running helps improve the immune system although extremely long distance running can bring down the immune system for a short period of time.

Improved Sense of Well Being:

Running has been show to improve how one feels about themselves. It instills a sense of accomplishment and confidence.

Relieves Stress:

Running is a great stress reliever. Studies show that runners report that they have much less stress than those who do not run. It is a great time to work things out that are bothering you. Running with others can help relieve stress by venting and exorcising at the same time.

Relieves Depression:

Running may be just as effective—and in some instances better—than SSRI drugs in treating depression. These antidepressant meds keep neurotransmitters such as serotonin and norepineprhine in the synapses longer, improving both mood and outlook. However, aerobic exercise does the same thing. Studies show, patients who were successfully treated with SSRIs relapsed sooner than those who stayed physically active. Other studies using placebo suggest that running was just as effective if not better than SSRIs in decreasing depression. Science Direct

Runner’s High:

The famed "runner’s high" often associated with the release of endorphins, has sometimes been dismissed as myth. However, recent research has shown that it is indeed a fact. One generally has to run more than 30 minutes for the true effect to occur but there is more than compelling evidence to support the “Runner’s High.” About.com Sports Medicine

Improved Coordination and Balance:

Running improves overall coordination and balance. Have you ever noticed older runners and how they move easier and younger than their age counterparts who are not runners? Running oils up all the joints in the body, keeping them more pliable and strong. Because of this it enhances all aspects of your life and your health. You can do things others your age are unable to do without hurting themselves because your body is able to cope with the stress placed on it!

Versatility:

Running helps with so many other facets of your life. It doesn’t cost a lot of money and you can do it virtually anywhere. You can go on an impromptu hike and not kill yourself. You will have no problem navigating stairs. Playing almost any sport will be easier. It can help you be a better dancer, have more endurance for a round of golf. It makes you capable of doing a lot more things in life that you probably would never do because you would think it would make you too sore or you would feel dead after doing it. You might find you are less tired after a shopping spree to the mall.

Improves Ones Mood:

The Runner’s High we mentioned above actually continues past the run. The neurochemicals released while running have a long-term affect on your mood level even after your run. This is probably one of the reasons runners have such a hard time dealing with not being able to run after sustaining an injury or when something else comes up that keeps them from their normal run. My wife and kids will sometimes say to me, when I get a little cranky, “Have you run yet today?”

Fountain of Youth:

Running has so many great affects on the body that it is often referred to as the fountain of youth! Although running may or may not extend your life, certainly your quality of life will be much healthier into old age than those who do not. It keeps both the body and mind in a healthier, more vibrant state.

Improved Brain Health:

A 2011 study reported in the Proceedings of the National Academy of Sciences (PNAS), indicates older adults who exercised regularly increased the volume of their hippocampus—the area of the brain responsible for learning and memory—by two percent, compared to inactive peers. That may not sound like a lot until you realize that this part of the brain isn't known for increasing at any point in adulthood. It is much more likely to decrease. What's more, running appears to "preserve" many brain cells that would otherwise die. University of Illinois researchers exposed mice to three types of brain stimulators, savory foods, new toys and exercise wheels. The wheel was the only one that increased cognitive function.

This is by no means an exhaustive list on the benefits of running but I hope it has enlightened you and that you share it with your friends and loved ones. We need to spread the gospel of running and help others improve their health and enjoyment of life.

Happy Trails,

Russ

Struggling With Downtime

 It has been five weeks since I last ran and I am struggling to keep a positive mental attitude! In the meantime I have been doing a lot of writing, but not so much about running because writing about running kind of depresses me at the moment. The hardest part is, that now my ribs are healed enough to run, but I chose to try and fix my chronic left heel pain so I have been in a walking boot for 3 weeks, which I am also supposed to wear even when I sleep. This boot keeps my heel immobile. The only time I am supposed to have it off is for showering, physical therapy exorcises, and swimming. If you have been following my blogs at all you know I am a terrible swimmer. I have 3 more weeks of the boot and physical therapy. So far I have really not noticed any difference in my heel and am not optimistic that what I am going through will actually help, which makes matters even worse.

If my heel were feeling even a little better than is does, from not running for even three days, then I would have some optimism but it does not. I am determined to follow through with the therapy and the boot regimen in the slight hope that it will actually help. But, the longer I go without seeing results the harder it is and the more I long to run even if I continue to have the heel pain.

I am close to a large group of runners and hear from many them every day on facebook. I also meet with some of them almost every Sunday morning at Panera Bread after their run. I love to hear about how their runs went and what races they are preparing for, but I miss not being able to share how mine went. Still, just being close to them and hearing their enthusiasm about running keeps me going mentally. I draw a sense of belonging and camaraderie from just being around them and being able to feel their sense of accomplishment and enjoyment of what they have just experienced. For some this might be depressing but for me I draw strength and connectedness from mingling with the group even though I cannot run with them right now. This whole thing would be so much harder without being able to talk and commiserate with my fellow runners.

So what are my plans if the therapy does not work? The answer to that depends on what my doctor says, but most likely surgery would be in the works. That would mean being away from running for 3-6 months. If that is the decision then I will put off the surgery until I complete another marathon and hopefully have the surgery scheduled for the week after the marathon. That way I will be near top shape and not lose as much fitness. It would be awful to go strait from 8 weeks of not running to an additional 3-6 months of not running and be out a total of 8-10 months. I cringe even thinking about it.

There is one other possibility and that is that all of this is actually being caused by a nerve problem originating in my hip and traveling down my whole leg to the heel and foot. I will be having an epidural on Monday, July 15^th. If that gives relief to the nerve problem and allows the muscles to relax more, then that may solve the other problem also.

Still holding on to the hope that I will not need surgery.

Happy Trails,

Russ Barber

Don't take Life for Granted

At the age of 62 my father was still playing slow pitch softball. That same year he was diagnosed with Parkinson’s disease. I loved that my dad was still active at the age of 62. Over the next 14 years the disease gradually took its toll on my dad’s body. He slowly went from being active and mobile to having to have help dressing and walking. The muscle rigidity made his Trapezius muscles in his neck feel almost like iron. He had a hard time sleeping for very long at a time. The disease finally took his life through pneumonia at the age of 76.

In watching my father fight this disease, as gracefully as anyone can, I remember thinking how hard it must have been for him to hang on. He would try so hard to be able to just walk on his own. Seeing this made me resolve to try and never take my health for granted and yet I did just that. I let myself go over a period of four years, three of those years being the last three of my father’s life, going from 176 pounds to 212 pounds. I did not have the energy to walk even a mile with my wife. I did not feel like playing ball with my son or even playing golf riding in a cart. I had gone back to school and two years after starting school my father died. I finished school with my BS degree in Electronics Engineering. That is when I knew I had to make a big change so I decided to train for a marathon.

I ran my first marathon in March of 2000. When I crossed the finish line I could not imagine running another one, but a few days later I decided that I could do better and why let all this training go to waste on just one marathon. I ran that first marathon at a pace of 12:12 per mile for a time of 5:19:49. Just two and half years later in October of 2002 I qualified for Boston with a time of 3:33:40 at an 8:09 pace. I ran Boston the following April. I was hooked on running. I knew that I needed running to keep me healthy and sane! Even if I came down with some debilitating disease like my father I would at least go down fighting and take every advantage of my health as long as I possibly could.

Now I am 60 years old, just two years younger than my dad was when he was first diagnosed with Parkinson’s. Other than a few aches and pains that tend to slow me down a bit, I seem to be in perfect health. At the present time I am recovering from three broken ribs sustained on a trail run three weeks ago. I am also rehabbing a chronically sore left heel and have five more weeks of physical therapy to go through. Hopefully this will work so that I won’t have to have surgery. Either way I will do my best to stay as active as I possibly can. As long as I am able I will continue to run and if I can’t run then I will cycle or swim.

My mother was taken from me about a year after my father passed. She died at the young age of 64 from a stroke, heart attack combination. She was obese and had diabetes, which tends to run in her side of the family. I remember being upset when she died because she did not take care of herself. I had been running for about four months when she passed. I was hoping that she would be able to hear about me finishing my marathon. Hoping that it would spur her on to try and work on getting healthy again.

I have a brother who has been diagnosed with Idiopathic Pulmonary Fibrosis. He has, for the most part, taken his health pretty serious. It is possible that his occupation as a stone mason had something to do with developing his disease but it could also have to do with living about four miles from one of our nations worst nuclear disasters, when he was a young teen, at Rocky Flats Plant on Mother’s Day 1969. I happened to be away at boarding school 30 miles to the north of where we lived in Golden, CO at the time. My sister also suffers from respiratory problems and another brother had asthma when he was young.

The point of all of this is, that because of my family's health problems I am very conscious of how precious my life and health are. I don’t want to take anything for granted. Anytime something could happen to take that away from me, but as long as I can do something about it like run, cycle, hike and swim I will continue to be as active as I possibly can. Running is my first love, but I enjoy being active in any way I can.

One of the best things we can do for our health is to do 40 minutes or more of some aerobic activity at least 3 times as week. This will help keep our hearts, minds and bodies as healthy as possible. I love to go beyond that for my own enjoyment, but for health reasons all that is necessary is the small amount mentioned above.

Don’t take your life for granted. My brother and sister would love to be able to run or cycle if they could. I run for them and for myself because I can.

Happy Trails,

Russ

Running and Getting Older

So this year I turned 60! Yes the big 6 0. I have been running since July of 1999. I ran my first marathon in March of 2000 in Los Angeles, CA at the age of 47 in a time of 5:19:49. Somehow even after all the soreness from that race I decided two days later that I had to do another one and do better. I signed up for the San Diego Rock n Roll Marathon the following June.  I broke my foot a few weeks later and could not run for 5 weeks. Stupidly, my first run back was a half marathon race and a tough hilly one at that. I barely finished under 3 hours and my left foot was killing me. I trained as much as I could over the next two months but ended up doing worse not better with a time of 5:54:47! So I ended up training for another marathon and did much better. I then set my sights on qualifying for Boston and succeeded in October of 2002, running Boston in April of 2003, ten years ago. I had a relatively successful year in 2003 and into 2004 and then I was hit with depression. I struggled to keep running but eventually quit altogether for about 6 months. When I started back I pushed to hard and ended up getting injured. Then after recovering from the injury I did the same thing. My mind was trying to tell me that I was still in my late 30's and that I could recover more quickly than I actually could now that I was in my 50's. I now had to learn that I needed to gradually ease back into running. I could not start out from almost no running at all for 6 months and be back where I was prior in two weeks time.

Age is a funny thing! I find myself in a love hate relationship with aging. On the one hand for the most part I have become wiser about life in general but on the other hand I know that age has slowed me, caused me to be a little more fragile, I don't recover from a workout as quickly. In other words when it comes to physical things, I need to adjust my thinking and be realistic about where I am in life. That doesn't mean I need to give up and just sit back on the couch watching television and being lazy, it just means I need to adjust to a more realistic attitude concerning my body and it's physical limits.

For about 2 years now I have been struggling in my running because I have an Achilles problem at the insertion point where it ties into the back of the heel. It is sore when I first get up in the morning and takes me a while before I can walk without limping. Until recently I have been unable to run two days in a row without the pain causing me to limp almost all day. When I run it hurts for about a mile or two and then it usually,settles into just a warm feeling but no pain, unless I run hard or longer than 12 miles. The further I go past 12 miles the more intense the pain becomes. I have narrowed the problem down to a Sciatic nerve problem on my left side, making my muscles sore and tight resulting in more tension on the Achilles and the heel. If I take a lot of Ibuprofen I can run more often but as the doctor told me, taking it all the time in the quantities of 2400mgs a day or more, will eventaully damage my kidneys and possibly my liver too. So I stopped taking the Ibuprofen and cut down on my running. This was hard for me to deal with because I love running and have goals that I would still like to accomplish.

Recently my wife read a book called, "The Plan" by Lyn-Genet Recitas. The premise of the book is that some of the so called "healthy" things we eat could actually be bad for us by causing an inflammatory response. My wife was having some leg and knee problems and decided to try the book. Without dieting in the sense of calorie restriction but starting with basic foods that nearly everyone can tolerate and gradually adding others one at a time and looking for a response, she lost 11 pounds in 20 days and her leg and knee problems almost completely went away. The reason being that she had reduced inflammation in her body. She found that she had an inflammatory response to Salmon, some wheat breads, oatmeal and several other things. by eliminating these things from her diet she lost weight and kept it off and her body felt better overall.

I decided that I would give it a try and lost 13 pounds in 20 days. I too found that inflammation in my body was reduced and I could run more often without taking the Ibuprofen. Being able to run more has improved my running. I also feel that staying away from things that are inflammatory like salt and sugar in any large quantities has really helped me have better endurance and recover faster. My whole body responds better overall.

This Sunday I will be running that tough half marathon race that I ran in April of 2000. I have actually run it a few times since that first time and my best time was 1:53:53 in April of 2002, 11 years ago which was one of my best years. I did improve much more later that year qualifying for Boston with a time of 3:33:40 at St George UT. So in all fairness I was not at my peak at that time for this half marathon but still it is my best time ever on that course. I actually beat that time last week, in a practice run of the course, and hope to beat it again this coming Sunday in the actual race. As long as I get decent weather and no physical problems I should beat that time of 11 years ago when I was 49.

Three things have been crucial in getting my back into the form I was in in 11 years ago at this time. First,  I have built up my weekly mileage very slowly. Second, I have listened to my body and when I felt a little too much soreness I did not run, even if my schedule called for it and I did not try and make it up by running more later in the week. Thirdly reducing inflammation in my body through diet. I try to eat foods that I know will agree with me and add additional foods that are known to reduce inflammation.

The race is only a day away so I am getting anxious to see how I actually do in the race. Weather conditions are not going to be ideal as it will be a little warmer, about 60 at the start of the race and close to 70 at the finish with a real feel of 78. Still I believe I can beat my old time and PR on this course 11 years latter. Either way I will write about the race in my next post!

Happy Trails,

Russ

To Run or not to Run?

As runners we are sometimes confronted with the question, "Should I or shouldn't I run." Most often this comes up because of illness, aches and or pains, injuries or any other assorted reasons. How should we determine if it is alright, or even advisable, to go ahead with a run under one of the above circumstances?

Some injuries like broken bones or muscles pulls are obvious, but what about the not so obvious? Let's cover soreness and or pain first. As a general rule one should not run with pain if it can be determined that it will not go away during the first 5 - 10 minutes of a run. Even then, one should probably not engage in racing and or speed work with such pain as this will tend to make it worse.  Things like Plantar Faciitis can vary based on the severity of the symptoms. If it is only sore for the first 5 minutes or so, while running easy, it is probably alright to run as long as one doesn't run a lot of hills. However, if the pain is persistent after a period of 5 to 10 minutes it would be better to not run and to give the injury complete rest for a period of at least two weeks or more. Do not resume running until you can walk without pain. If the pain is only there for a few steps in the morning when you first get out of bed then you can still run but should take it easy. Also you might want to see a foot specialist about getting a pair of orthotics, to correct what is causing the injury in the first place, in order to keep it from reoccurring. 

Another common injury is IT band syndrome. The IT band extends from the hip to the knee on the outside lateral portion of the leg. When inflamed it can be very painful and generally gets worse the longer one runs with the injury. One can probably finish a race in which the IT band becomes inflamed, if they are able to deal with the pain, but they must weigh that with the probability of increasing the intensity of the injury and having more downtime recuperating after the race. The sooner one stops running when IT band inflammation occurs the sooner they will be able to heal and get back to running. Again one needs to find out why the IT band is becoming inflamed such as severe road camber, muscle imbalance, running form etc. Sometimes your local shoe store sales person can help you determine this by looking at the wear on your shoes but it is probably best to have it checked out by an orthopedic specialist if possible. The right therapy can usually correct the problem alleviating any recurring symptoms. Weak glute muscles and or a lack of lateral stability muscles in the hips, thighs and or legs can also be the cause. Can you run with IT band syndrome? The answer is yes, but if you do it will only get worse not better. This injury is best dealt with, by using rest. One can cross train by cycling with this injury but it is imperative to make sure that the seat height is not to high as this can exacerbate the problem causing the hip to over extend from side to side. If you have recently added cycling to your cross training to high a seat could be what caused the problem.

Chronic knee pain is another injury that runners sometimes try to run through! I feel that it is not a good idea to run with knee pain unless one has gone to a sports doctor about the problem and after diagnosis the doctor says it is alright to run. It is very important to know what is causing the knee pain before continuing to run. A lot of irreversible damage can be caused by running with knee pain so be very careful with this one and seek professional advice. It could be something as simple as old, or incorrect running shoes but find out what the problems is so that you don't permanently damage your knees.

What about just general muscle soreness after a particularly hard run or race? If the soreness is just "Delayed Onset Muscle Soreness"or DOMS for short it is OK to run but you should keep it short and easy until the soreness leaves. If the soreness leaves within 10 minutes of an easy jog you should be fine to run up to 30-60 minutes of easy running. DOMS is usually worst 36 to 48 hours after a very hard or unusually hard race or workout and the symptoms gradually subside over the next few days. If you do to hard an effort while still sore, even if the soreness disappears after warmup, you can end up being even more sore the next day or so following as the tight muscles cause even more micro tears in the muscle fibers. You don't have to wait until the soreness is completely gone to do another hard effort but you should let it at least subside to a more comfortable level. Always do a little longer warmup when resuming a hard effort after being really sore.

It is not my purpose to cover every type of injury, only to give you an idea as to when to seek professional advice before you resume running or not.

We have discussed injury and soreness but what about illness. Is it alright to run with a cold or flu?  I think it is alright to run with a cold after the third day but one should keep it short and easy when running ill. There is some evidence that racing, with even a cold, can cause heart problems. Sometimes the virus can migrate to the heart causing inflammation which in turn can cause arrhythmia or other problems with the heart. Never run with the flu or pneumonia like symptoms as doing so can further weaken and damage the immune system. Use the "neck check." if the symptoms are above the neck and no fever you are probably alright to run an easy run. However if the symptoms are below the neck such as  congestion, coughing, fever or body aches it is not advisable to run. See this article at Livestrong.com .

The hard part for runners is dealing with the downtime from an injury or illness. One thing I like to do during these times is read and learn more about running. Go over my log book to see if there were warning signs I missed that could have prevented my from getting injured if I had paid more careful attention. I try not to dwell on not being able to run, but try to think about planning my return to running in a careful way so as to avoid re-injuring myself.

Another helpful tip when coming back from an injury is take the time to run with some of your friends who are a little slower than you are normally. This will help keep you from getting a little competitive and over doing it as you return to form. Trying to pick up where you left off right away is a really bad idea and usually ends in disaster

Hope this was helpful!

Reflections on Why I Run

I find running to bevery cathartic. I can purge myself of the everyday stresses of life even with just a short two mile run, but there is nothing more cathartic than an hour or longer run. It wasn't always this way. Before the age of 46 I never ran as a regular routine. Up until the mid 30's I played softball and flag football so running was involved, but I never really considered myself a runner. In the early 80's I read Dr Cooper's book, "Aerobics."

I remember thinking to myself that I should start running regularly, so I went out to run a 12 minute fitness test to see what kind of shape I was in. I remember that I ran about 1.75 miles in that 12 minute test. According to the chart in Dr. Cooper's book that put me in the excellent category. I was pretty proud of myself but still not motivated enough to start a regular program of running.

As time went on my wife and I had children. Work and family life began to slow down my sports life to some extent and my junk food diet began to catch up with me. This would have been the perfect time to incorporate a regular running regimen of at least 3 miles 3 days a week to maintain fitness. However I started spending more and more time on the couch in front of the TV eating things like pizza and ice cream and less and less time doing anything to do with sports or fitness. Eventually, after going back to school full time and working full time I had ballooned up to 212 pounds.

After I graduated I decided that I had to do something, and that is when I started training to run a marathon. You can read more on that in my first post on this blog. At first running was a real effort. When you are as out of shape as I was when I started, it takes a lot of effort to push yourself out the door to run. Running never becomes effortless but going strait from the couch to running takes a lot of effort. After the first three weeks of running I began to notice that I could run farther faster than when I had started. This was very encouraging to see. That progress gave me the impetus to continue.

So as many of you know I went on to finish my first marathon and have now finished 20 marathons. I look at running as having saved my life. I think I would become very depressed if I were not able to continue running. I find that having goals is a great motivator. I may never set any new PR's for myself but I can always set a goal for particular race.  Then again there is still the outside chance that I may be able to set a new PR.

Recently as I begin to think that PR's in marathons and lesser distance races are a thing of the past I have been contemplating the idea of running ultras. For those who don't know an ultra race is generally any race distance beyond 26.2 miles. However, there are those who don't really consider a race distance as ultra until 50 miles or more.  I remember when contemplating 26.2 miles was hard to imagine but now I can actually visualize myself running 50 miles or more. The only real problem to that is keeping myself under control so as not to do too much too soon. You see I have the tendency to push my training to the point of injury. If I can avoid injury I can certainly set some new records for myself as far as ultra distance running is concerned.

One of the great things about ultra running is that most of the time these races are done mostly off road away from the hustle and bustle of the street. I love trail running because I can more easily lose myself in the surrounding wonder of nature. It gives me a greater sense of enjoyment from my running than just running the same old courses all the time. Running in general has become a kind of sanctuary where I can go and find myself. I can do some introspection and then when I get back to the so called, "Real World," I am much more relaxed.

I do most of my running by myself. That is, not alongside other runners. Not that I don't enjoy running with others, as I do enjoy both.  It is just that I really enjoy being alone sometimes while running. When I run with others I don't have as much time for my own thoughts.  Even when I do run with others I am probably not considered the most stimulating of conversationalists!

Running has simply become a part of my lifestyle and it is such a part of my life that to not be able to run is a horrible feeling. Whenever illness or injury sideline me I find that I become anxious, and sometimes downright irritable with others. Running is something I hope to continue for the rest of my life. For some people, dieing in their sleep is the perfect way to leave this planet. I'm not planning on leaving this world anytime soon, but if and when I do, a run in the hills would be the perfect way to go. Just like Caballo Blanco!