Wednesday, October 12, 2016

A Runner Looks at 50

It finally happened. The big 5-0 found me. Well technically it was a bounty hunter hired by Father Time. The big 5-0 is his nickname. His mission is to make people succumb to the aging process. I was turning 50 and was scheduled to be his next target. I had heard rumors that he had been seen around town, asking people where to find me, conducting stakeouts waiting for me to unsuspectingly cross his path. Yet, despite his best stalking efforts I had managed to elude him. Until finally one day I woke up and there he was, staring me in the face with a cocky, victorious smirk on his face. Upon recognizing my acknowledgement of being captured he proceeded to read me my rights;

You have the right to slow down.

You have the right to complain about aches and pains. If you do not currently have any aches and pains, some will be provided to you by the stress of life.

You have the right to throw in the towel.

You have the right to settle for status quo.

You have a right to get fat.

You have the right to join AAR…

That’s it, I had heard enough! Before the letter P could be uttered I gave him a quick and powerful elbow thrust to the chest before jumping out the closed window in front of me. As shards of glass rained down I tucked and rolled, quickly springing to my feet.  Realizing I had managed to avoid injury I turned my head back to look at the Big 5-0. With a smug look on my face I shouted to him, “Get some rest 5-0, you look tired!” Extreme Ways by Moby played as I speedily fled off into the city.

 Okay so this is how it went down in my mind. In reality it was less dramatic. It didn’t play out like a Jason Bourne movie. I did of course run because I am a runner, that’s what I do. But its purpose was to clear my head of clutter and think about what turning 50 means to me, not flee from some pursuing character. Although really I guess in a sense I was. Running would hopefully allow me to flee from negative thoughts and leave them far behind.

Fifty is an often dreaded landmark age. An age associated with reaching the top of “the hill” and beginning the descent down the other side. But is it really? Does it have to be that way? These are questions that run through my mind as I run through the neighborhoods near my home.

I’ve always viewed age as just a number, a number representing how long I’ve been on this earth, but not dictating how I feel or act. Yet, the stigma associated with 50 is hard to completely ignore.

Life can be bittersweet. In our youth we have enthusiasm and energy on our side, but are lacking the knowledge and wisdom gained through life experiences. As we live life and gain wisdom we typically become less energetic and enthusiastic. It’s as if the universe is playing a cruel joke.

But I feel it doesn’t have to be this way.  In my 17 years as a health and fitness professional I’ve learned a great deal about the mind/body connection. How and what we think has a tremendous affect on our physical health and quality of life. In other words, if we think old and unable we become old and unable. If we think young and vibrant thoughts we age more slowly and live without limits.

 50 can and really should be an ideal age. If you’ve led a healthy lifestyle and have a positive mindset it contains a wonderful mix of maturity and youthfulness. You are old enough to have gained wisdom yet are young enough to still have many new and exciting experiences.

Personally, when factoring in both the physical and mental components of health, I feel the best I ever have right now. The anxieties I experienced throughout a great portion of my life have dramatically diminished, enabling me to approach each day with a greater sense of calm. I have developed a better understanding of how important it is (and how great it feels) to contribute to the world by giving back, having compassion and spreading positivity.

My experiences and accomplishments have elevated my self-esteem, resulting in a greater passion for life. These two things feed off each other. Having new experiences, taking on new challenges and learning new things increases self esteem, which increases passion, which leads to a greater desire to have new experiences. Passion is common characteristic in people who age slowly. They, simply put, have more fun. This passion for life lights up the brain leading to a healthy attitude and a healthy slowly aging body.

One’s ability to continue to perform at a high level athletically is often brought into question starting as early as 40, but more so at 50. However, despite common misconceptions, an endurance athlete (like me) can in fact, still perform and compete at a very high level. Research shows that if the 50 + athlete performs high intensity interval workouts on a regular basis, any reductions in aerobic capacity will be extremely minimal. 

One major reason why athletes experience a significant decrease in performance after 50 is that they tend to drift towards focusing primarily on long slow distance training (LSD). LSD training-while a necessity because it builds endurance- doesn’t help maintain or improve aerobic capacity. A higher aerobic capacity translates to being able to run, bike, swim a faster pace.

Also, the 50+ athlete often doesn’t strength train, thereby promoting the early onset of muscle fatigue. If the athlete is willing to do interval training and strength training –while providing adequate recovery from both-they can continue to perform well for years to come.  I am totally willing to do this!!

With this acquired knowledge and optimum state of health why should I waste it by just accepting the standard perceived limitations of age?  I decide I’m not going to.  I am looking at 50 as a new beginning.  My first 50 years involved building the foundation of the person I am supposed to become. Now I will make my remaining years my best in many ways and become the best person I can.

 Life is a journey not a destination (I heard that in an Aerosmith song although I’m sure it’s not an original Steven Tyler quote).  I will continue to learn and grow.  I will not just exist but I will live.  The only limitations I will have will be those I place upon myself, which I don’t intend to do.

I don’t know everything the future holds but I do know it involves me never using age as an excuse. It will also involve me working on my martial arts skills. Father time can be ruthless. I will be prepared should his bounty hunters return.

Tuesday, May 3, 2016

Assorted Thoughts Over 15 Miles

39 degrees is what my smart phone weather app tells me the current temperature is. But wait! The “Real Feel” is 37 degrees.  Guess I better put on that extra layer, I think to myself with a chuckle.  I realize the value of the “feels like” temperature, but sometimes it seems a bit humorous to think that when the difference is so minimal anyone would step outside and say; “Hey, hold on. It’s not 39, it feels like 37! I’ve been lied to!” 

I’m going for a run and with the high today expected to reach 57 I expect to warm up quickly, so I decide to skip the extra layer. Today’s long run route is spontaneous. By that I mean I planned on running but I don’t have a specific route mapped out. I’m just going to run and decide where to go at the time I’m presented with an option. To paraphrase Yogi Berra, when I come to a fork in the road I’ll take it.

My intent today is to build endurance. However, since it’s April and I’m experiencing a bit of cabin fever, my other goal is just to enjoy being outdoors.  I’m in the mood to zone out and not deal with traffic, so I decide that I will seek less traveled roads. 

My primary distance goal with today’s run is to do at least 14 miles, which will put me in a good position to perform well at the half marathon distance or to train for the inevitable fall marathon. I have brought along my ipod so I can listen to podcasts as a positive distraction and a way to learn while I burn (calories that is).  I insert my ear buds and press start, starting my first podcast while simultaneously cueing me to start my run.  I begin with an episode of the NPR’s TED Radio Hour. Today’s episode is titled “What We Fear”, it examines the pros and cons of fear, what causes fear, and how different people deal with it.

Fear is described as something that is both beneficial and restrictive. It is beneficial because we need fear for survival. For example, if we are out in the wild and see a tiger fear lets us know we should flee the scene for survival sake. However, it can be restrictive because our brain also allows us to be storytellers. When confronted with an uncertain situation, such as starting a business or changing jobs, we often tell ourselves the worst case scenario story. We devise elaborate thoughts of how things can go horribly wrong thereby possibly preventing us from taking action that will help improve our lives.

My journey takes me by the back entrance to the nearby fairgrounds. This is a less busy time of year there with most events taking place inside their event center, not in the outdoor sections. I’ve run through the grounds before under similar circumstances and it has been quite pleasant, so my internal GPS tells me to turn right and proceed into the fairgrounds.

I ascend up the primary roadway that goes through the grounds then turn left into the main exhibition area. If it was September this area would be filled with excited fair-goers while the smell of fried foods and cotton candy satiated the air. Today though, all the shops are boarded up with nothing but the crispness of spring filling the air. I run through the heart of the fairgrounds and then loop back around the backside of the grounds, following a dirt road that runs along a wooded section. 

Suddenly, my focus is pulled away from the road ahead of me as I see movement in the corner of my right eye.  Turning and looking in that direction I spy a fox about 30 feet ahead of me walking towards the woods. Because my unexpected appearance has startled him, after glancing my way he does a short sprint towards the safety of the woods before stopping to study me from afar.  The road I’m running on veers to the left away from the woods, so I continue on it so as to not disrupt the fox’s plans. Recognizing that I’m not a threat he continues about his business, which based upon his repeated wandering with his nose to the ground is looking for critters to prey upon.

My first thought is that this looks like a grey fox not the more common red fox. However, I know that red foxes can look like grey foxes upon brief examination. However, I got fairly close to to this fox and didn't see much that resembled red. I always appreciate wildlife sightings,but since I was able to get so uncommonly close I was especially appreciative of this moment, regardless of the type of fox.

(Upon returning home I looked up the differences between the two and learned that red foxes have black on their legs that kind of resembles black socks. I don't recall seeing black on its legs at all. It makes me wish I had a camera during my run so I could have possibly gotten a photo to look back upon and figure out what type of fox I  had the pleasure of witnessing. I'll have to remember that for the future).

Grey Fox

About 25 yards later I turn to look back towards the fox. He continues to walk back and forth along the woods, searching the grounds. He then sits down in the common seated dog position, with his butt down and front legs fully extended supporting his torso in an upright position as he looks out toward me. He appears calm, looking my way in a manner that indicates he is as intrigued by me as I am of him. Within about 30 seconds of this moment two fox pups emerge from the woods. It looks like the “he fox” may actually be a “she fox” and mama is keeping tabs on her young.


                                                                  Red Fox

I love having these synchronistic moments. It makes me feel like my day is unfolding the way it is supposed to.  If I had started my run 30 seconds sooner or 30 seconds later I would have missed being in this right place at the right time.  

I watch the foxes for about another minute and then resume my run, following the dirt road until it reconnects with the paved roadway as I head back towards the fairgrounds exit.  After exiting the fairgrounds I continue down a more well traveled road, with the plan to turn off onto a lesser traveled town road about a half mile ahead. This road also has a pedestrian path along the side of it which will allow for a more comfortable running route.

After a couple of minutes on the main road I pass a local small auto garage and car dealership. The cars on display are all used, or pre-owned to use current terminology. They don’t look new enough to have a rear view camera or brakes that are applied automatically by the car instead of the driver.  Some of them may even have, dare I think it, manual transmission. 

The thought of modern cars having so many features makes me dread the act of having to buy a new car, which hopefully won’t happen for a long time.  I don’t want all these features. I want to be the driver not the passenger. I want to be the decision maker.  I want to be the one who applies the brakes, who steers, who looks behind me as I backup. 

In the not too distant future cars are reportedly going to be able to drive on their own, essentially turning the driver into a passenger. I’m really not a fan of this. Driving should be an experience not a mundane task, there are already enough of those in our lives. I'm reminded of an ad campaign that Volkswagen had years ago in which their slogan was, " On the road of life there are passengers and there are drivers". I really like that slogan because I feel it is a good metaphor for life. People who are drivers are in charge of their life, they are taking their life in the direction they desire. Whereas passengers just let life happen to them. Cars that do the driving are symbolic of living life just as a passenger.

Also, being aware of and reacting to things in our environment (as is necessary when driving) is part of having a healthy body and mind. Having to do this contributes to helping us stay mentally sharp and improves communication skills between the brain and the body. Driving in itself doesn’t help with physical health, but at least there is that brain/body communication component. Take that away and there is one more factor in our world that contributes to poor health.

When I was in elementary school we were supposed to have jet packs by the year 2000. I’d rather have one of those than an automated car.

Making my way onto the pedestrian path the TED podcast ends and  I tune in to the next podcast in the cue which is “Garbage Time”, a sports and pop culture podcast from FS1 (Fox Sports) with host Katie Nolan. Her intelligent line of questioning and sense of humor make it a very enjoyable listen. This episode is an interview with Tom Werner, chairman of the Boston Red Sox whose resume' also includes time as a television producer.  He mentions that after working at ABC in the 70’s he was cocky enough to leave the network and become a producer (and a very successful one at that).

The word cocky can conjure up imagery of arrogance, which can have negative connotations.  However, he was using the term to describe his confidence based on previous success.  Having confidence is a component of success in any venture.  I think about how well this compliments the information from the TED podcast on fear.  Confidence is important for success but I feel a certain amount of fear is as well. Having some fear allows us to make smart decisions so that arrogance doesn’t lead to foolishness. 
At this point I’ve completed 13 miles and I’m feeling pretty good, so I decide to extend my run 1 mile further than I originally planned, making it 15 miles total. I do this by taking miscellaneous side streets.As I wind through the maze of suburban streets my legs start to feel a little heavy, so with about a mile and a half to go my run starts to resemble more of a fast paced shuffle. About 20 feet ahead of me a chicken walks across the lawn of one of the homes and begins to cross the road.  I’ve run through here dozens of times in the past and never encountered a chicken. Even though it is a small town it still seems like an unusual location for a free roaming chicken to appear, so I briefly think maybe I’m hallucinating. But I quickly realize it is a real chicken, which as I get closer completely crosses the road. 

Something I’ve noticed about running is that the longer I run the goofier my sense of humor becomes.  Today that leads me to think I should go to the chicken and say; “Dude, let’s end the debate once and for all. Why exactly did you cross the road?”  I laugh to myself as I think this. At this point I’m heading straight back home which is probably a good think so my goofiness doesn’t get too extreme. 

As I approach my driveway and slow to a stop I realize how happy I am that I didn’t have a pre-determined plan for today’s run. It allowed me to enjoy it so much more. Sometimes in life you just gotta go with the flow.


Monday, February 1, 2016

Flowing into Happiness

It’s 8 am. A fresh coat of snow blankets the earth and a light fog fills the air as I begin my standard Sunday long run.Today I’m running with my headphones for some musical inspiration. My musical selection is quite diverse but even with it set to shuffle I feel like my ipod can sometimes read my mind, as it often picks the right song at the right moment. As I tread lightly across the new fallen snow to get a sense of the degree of slipperiness, Beethoven’s Moonlight Sonata is the first melody that serenades my eardrums.

One might not associate this with a workout song but its cadence is perfect for warming up. And despite being about moonlight it seems to be fitting. Being early in the day on a Sunday the rest of the world seems to still be at rest, providing a similar stillness as the moonlight hours. It’s just me running through a silent snow covered foggy town. The song seems to be the soundtrack for this moment, emphasizing the so called loneliness of the long distance runner.

I love my long runs, they provide me with a form of meditation, an opportunity to get inside my head and clean out the gunk that has accumulated from a hectic work week.
Despite the fact that I’m running while listening to music I am still very much able to clear my head. In fact, exercising to music has been shown to induce a state of ‘flow’ or ‘getting into the zone’.

Flow is the point during an activity in which mind and body work in perfect synch, you are totally in the moment and movements seem to flow without conscious effort. Recent research at Brunel University’s School of Sport and Education showed that music can make the experience of cardiovascular exercise far more positive. Promoting a state of flow is a way in which this happens. Researchers concluded that music and imagery could enhance athletic performance by triggering emotions and cognitions associated with flow.  

While music certainly isn’t required for a flow state, sometimes it helps. Today is one of those days for me. As my strides take me over varied terrain thoughts of my week and daily obligations disappear. The rhythm from assorted melodies on my ipod and my breathing are all I’m aware of. I’m out playing in the snow approaching the day with a childlike enthusiasm.

Not long ago I listened to an NPR episode of the TED Radio Hour in which the subject was Maslow’s hierarchy of human needs. In 1943 Psychologist Abraham Maslow proposed that healthy human beings have a certain number of needs, and that these needs are arranged in a hierarchy, with some needs (such as physiological and safety needs) being more primitive or basic than others (such as social and ego needs). Maslow’s so-called ‘hierarchy of needs’ is often presented as a five-level pyramid, with higher needs coming into focus only once lower, more basic needs are met.

One of the discussions during this TED radio hour episode was with Psychologist Mihaly Csikszentmihalyi (see pronunciation below). The “gist” of this discussion was that after a certain point, increases in material well-being don’t seem to affect happiness. Research shows that people who, regardless of what they are doing, become totally absorbed in the activity (thereby being in a state of flow) tend to be the most truly happy. This explains why I am feeling so at peace and consumed with happiness.

                                     Mihaly Csikszentmihaly; How do you say that?

His TED talk on the subject is here:

Recently, while perusing through television channels in search of something that struck my fancy I came across the film “Stick It”, a film in which the main characters are gymnasts. The description of this film from is as follows: 

After a run-in with the law, Haley Graham (Missy Peregrym) is forced to return to the world from which she fled some years ago. Enrolled in an elite gymnastics program run by the legendary Burt Vickerman (Jeff Bridges), Haley's rebellious attitude gives way to something that just might be called team spirit.

This film met with mixed reviews but it had some really interesting cinematography and some memorable scenes. One such scene stands out in my mind because I felt it really exemplified the power of being in a state of flow. Haley (the lead character) had a life that was in turmoil. She came from a broken home, had an unsupportive mother, and was viewed by many as being unable to live up to her potential. As a result she was rebellious.

Despite all this and the negative distractions that go along with them, when on the balance beam in this particular scene she tunes out her surroundings and puts her heart and soul into her routine. She stumbles at one point but doesn’t lose focus. From this point forward is where she achieves 'flow'. She gets right back on the beam, pouring her emotions into her routine using them as fuel to power her to a beautiful and flawless finish. My perception is that while she’s on the beam she feels that all negativity is gone and there is only beauty in each moment as she gracefully expresses herself through her routine.

Perhaps this is what the world needs for greater peace, happiness and an overall healthier state; more flow. We are so consumed by day-to-day tasks that often involve multi-tasking that we don’t take time out to lose ourselves in something, to completely immerse ourselves in one particular action. When we are multi-tasking, we cannot possibly devote all of our attention to one thing.

Flow is also far more likely to occur with mastery. By this I mean the more frequently an activity is done, the more skill you acquire. Skill improvement occurs as a result of an enhanced mind and body connection. Since flow is the point in which mind and body work in perfect synch, this enhanced connection leads to this perfect synchronicity.

Today there is too much of an emphasis on shortcuts. It’s difficult to master something if you are taking shortcuts. Also, it’s important to be persistent and not give up. More and more, people give up too quickly when trying something new. By doing this the meditative state of flow is avoided and the empowering self esteem building sense of accomplishment is bypassed as well.

All of these flow preventing factors can prevent happiness. A lack of happiness often leads to negative thinking which leads to poor health (both physical and mental) and negative actions towards ourselves and others.

Okay so maybe getting in the zone won’t cure all of the world’s problems, but it sure isn’t going to hurt. So my advice to myself and others is to slow down from time to time, take time to immerse yourself in something and work at mastering it. Play an instrument, write a book, do some woodworking, go for a run,... whatever. The activity doesn’t necessarily matter as long as it challenges you enough to require focus. I guarantee the action won't be regretted.

Tuesday, November 24, 2015

Ode to the Wall

On October 25th I ran in the LOCO Marathon in Newmarket, NH.  My goal for running this race was to set a new personal record and break 3 hours in the process. This course is very conducive to doing just that.  I’ve been running marathons for over 30 years and know the importance of proper pacing. That being said, it was also important to not hold back too much, otherwise I would risk having an excessive amount of ground to make up.  So I went at it with controlled aggressiveness, knowing that I would either be successful or “crash and burn”. 

Unfortunately I crashed and burned, which involved “hitting the wall” very hard around mile 20, something I haven’t done in 15 years. If you are an endurance athlete you are no doubt familiar with this term.  For those unfamiliar, “hitting the wall” refers to the point when your muscle glycogen (the body’s most efficient fuel source) is depleted.

While at first I was upset that it happened, it turned out to be an empowering experience. Having an extinct fuel supply, yet still having over 6 miles to travel with nothing but your feet to carry you, makes one find out how deep inside themselves they can dig for strength. It also puts life in perspective, making everyday stressors seem petty.

While I would have loved to have achieved my goal, I must say I am happy I hit the wall, as it recalibrated me. Despite the effort it took I was able to finish in a respectable, Boston marathon qualifying time of  3:20. Most importantly though, post race I am approaching each day with more passion, calmness and confidence, knowing I can handle anything life throws my way.  I also learned what I need to do in my training going forward, increasing the odds that my next attempt at a personal record will be successful.  This inspired me to write Ode to the Wall.

The “wall” represents more than just a runner depleting their fuel supply. It is anything in life that stands in the way of you achieving your goal. Therefore, it is my goal and hope that my Ode to the Wall is a source of inspiration for anyone who has had a setback in pursuit of their goals,athletic or other.

Ode to the Wall

The horn sounds and racing begins. With strength and speed the hills and valleys are effortlessly traversed. Hopes run high that this will be standard fare. Yet as time passes and heart rate rises, the threat of your appearance lingers faintly in the air.

Kilometers and miles pass with no credible hints of your arrival. My imagination erupts with visions of race day glory. Could I set a record, could I win!

I confidently run on.  I feel good, I feel strong, “Bring it on!”

Hold that thought. Stay cool. I think to myself. The experienced marathoner knows that after mile 18 is when you notoriously strike.  Like a lion attacking its prey, you wait until the moment when your victim appears weakest.

Miles go by, no indication of you in sight.  With cautious optimism I power on.

Mile 16, Mile 17, the legs, they start to feel a bit heavy, my pace begins to waver. 

Have some water, have some GU, that’s what I need to do. 

This process re-energizes me. It was a false alarm. My hopes and dreams return. I run on.

I cross mile 20, you waste time no more, with the velocity and abruptness of a snipers bullet you strike. A pace once mighty becomes feeble. The day’s hopes of glory segue into hopes of survival.

I dig deep within myself for the power to propel myself forward. The hare has become the tortoise. Seconds feel like minutes.

Walk, jog, run, repeat, just keep the legs moving. Your blows are powerful but I will not be broken. I can still finish respectably.  

After much perseverance, in the distance I finally see it, a sign that says finish. Is this for real? Or did I die and enter heaven?

It is in fact for real, yet they are one in the same. The finish is heavenly on this day.

Today I was your victim, but little do you know that your attack has made me stronger and wiser. I have learned more about your ways and what it takes to defeat you.  Mark my words I will return and it will be with a vengeance. There is a crack in your armor and I’ve got a hammer.

Tuesday, October 13, 2015

Staying Sane In An Insane World

"What a mistake that was!"  I think to myself as I turn off the evening news. Like anyone else I want to know what’s going on in the world, but 30 minutes ago I was in a good mood. Now, after hearing negative story after negative story, I’m a bit melancholy.  I decide I need a dose of endorphins, so I put on my workout gear for a little running therapy.

Dusk begins to settle in as I venture out into my neighborhood, beginning with a jog then progressing into a moderate paced run.  I sometimes run with an ipod, but not tonight. I’m feeling the need to be without technology, running with just the sounds of nature and my thoughts.

Having just watched the news my thoughts are of course on the world today and how easily accessible information is. Between television, radio, internet and even the endangered newspaper, from the moment we wake up to the time we go to sleep we are easily inundated with information. Unfortunately, much of this information is negative. Frequent news topics such as the growing concerns over foreign policy, foreign relations, the economy, health care issues, and school shootings can easily provide many reasons to feel scared, angry, sad, or hopeless. 

The media outlets, however, would not bombard us with this information, if in fact there was no demand for it. I’ve heard that various television networks have experimented over the years with a focus on positivity, which unfortunately resulted in poor ratings. People want to know, and certainly need to know, about the dangers in our world. That being said, while it may be human nature to want to know about the dangers and events in the world, it is possible to be overloaded, causing negative effects to both physical and mental health. Just as a boat only sinks if it lets in the water around it. Negativity will bring us down if we let it consume us.

But how do we prevent this? How do we make a difference in the world? How do we create positivity? Putting an end to all the stress and strife in the world is no simple task. Fortunately, there are things we can do which will have a positive effect on ourselves and our environment. Which, in the spirit of the expression “pay it forward”, will have a domino effect and lead to others benefiting as well.

Since I’m running, the first thing that comes to mind is exercise. There is a strong body and mind connection. By exercising regularly, both your brain and body become healthier.  Scientists have been linking physical exercise to brain health for years and there is compelling evidence that physical exercise helps the brain resist shrinkage and increase cognitive abilities.  For example, we now know that, regardless of your age, exercise promotes a process known as neurogenesis, which is your brain’s ability to adapt and grow new brain cells. Additionally exercise reduces cortisol levels, which in turn reduces stress and anxiety.  All of these factors combine to make a more positive state of mind.


Positivity contributes to happiness and research has shown happiness to be contagious. I recently read about research in which the researchers looked at twenty years' worth of data on more than 5,000 individuals and found that when any one person was happy, their friends became more likely to share that joy. 

Benefits spread out to three degrees of separation, meaning a better chance at happiness for not only their friends' friends, but also their friends' friends' friends. It’s been my experience that periodically challenging myself by stepping outside of my comfort zone, such as with a higher intensity or longer duration workout, leads to empowerment and as a result, greater happiness.

Getting outside also helps tremendously.  Studies by researchers in England and Sweden have found that runners who exercise in a natural green setting with trees, foliage and landscape views, feel more restored, and less anxious, angry and depressed than those runners who do the same workout in a gym or other urban setting.

I have personally found that running outside at different times of day is also great for creating a pleasant state of mind.. For example, in the early morning I get to experience serenity from the stillness that exists in the hours pre-hustle and bustle of the work day. In the evening, I get to eliminate the stress that accumulated during the day and sometimes see some magnificent sunsets in the process.

Expressing gratitude is a common practice for producing positive emotions too. It’s certainly worked for me.  Taking a few minutes each day to write down a few things we are grateful for in our life, whether big or small, brings on feelings of positivity.

I’ve been reading a lot lately about the health benefits of being creative and it’s quite fascinating. What I’ve learned, in a nutshell, is that the link between creativity and health has been well established, so anything that allows you to be more creative in your life benefits the physiology of your body and mind.  Creative expression releases endorphins and other feel good neurotransmitters, reduces depression and anxiety, improves your immune function, relieves physical pain, and activates the parasympathetic nervous system, thereby lowering your heart rate, decreasing your blood pressure, slowing down your breathing, and lowering cortisol.  I’ve experienced this first hand. Besides running, nothing puts me in the zone and helps me relax (or in the moment) like creative tasks. When I’m writing or doing home improvements, for example, the world is tuned out and I’m totally in the moment and stress free.

And of course, periodically disconnecting, as I have done for this run, is extremely important.  Being connected all the time to a smart phone, mobile device or computer means we’re subject to interruptions, we’re constantly stressed about information coming in, we are at the mercy of the demands of others. It’s hard to slow down when you’re always checking new messages coming in. Disconnecting also means avoiding TV and radio, thereby avoiding being flooded by more negativity.

Adding fun into each day is often overlooked because adults mistakenly feel there is no place for it in their life. But this belief is false,play is absolutely crucial for everyone young and old. Just because we’re adults, that doesn't mean we have to take ourselves so seriously and make life all about work. We all need to have fun.  Fun (a.k.a play) is a time to forget about work, commitments, and everyday stress.  In one of my favorite TED talks, DR Stuart Brown of the National Institute for Play, suggests that a lack of play contributes to shrinkage of the brain.  Sharing laughter and fun can also foster empathy, compassion, trust, and intimacy with others. It also helps us adapt and problem solve by stimulating our imagination. 

On this thought I conclude my run. As anticipated my mood has been elevated, I’m now happy again. As I do a cool down walk I promise myself to practice all the things I’ve been thinking about.  I hope you do too.  The world is counting on us!


Monday, July 20, 2015

Rejuven-8-tion; Getting Back my Mojo at the Stowe 8 Miler

I step out of my car and the humid air of this hot July morning quickly envelops my body. It’s been a fairly cool summer thus far so this heat and humidity combination makes for an extra dramatic transition as I escape from my Ford Escape into the great outdoors.

I’m at the Stowe 8 Miler in Stowe, VT.  I haven’t done much testing of my speed since my lackluster performance at the VT City Marathon (see my blog post Exposed to Kryptonite) so I am unsure what to expect. However, I’m hoping to at least equal my performance from 2012 (the last time I did this race) in which I ran a 52:57, averaging 6:38 per mile. Today’s toasty conditions may work against me though.

As I walk towards the registration table I hear a whoosh sound overhead. As I look towards the sky my eyes are greeted by a dozen or more hot air balloons, spanning from almost directly overhead to Mount Mansfield in the distance.  I’ve been to races where there have been flyovers by military jets, but never has there been a hot air balloon flyover.  Today’s race happens to coincide with the Stowe Balloon festival. Hence, the sky full of balloons. Regardless of the reason, it makes for quite a festive start to the day.

Going into the day my mind had been filled with clutter and mental gunk from a busy, stressful week. The demands of everyday life and running a business had been weighing on my mind. I was excited to run today but I was still, nonetheless, slightly distracted. The impressive display of balloonery, however, helped put me in good spirits.

I arrive at the registration booth, after completing my form and submitting payment for the entry fee I am handed a free jar of Bove’s pasta sauce(one of the race’s sponsors) and a lively colored orange race t-shirt. I return to my car equipped with my race booty, then proceed to suit up and warm-up. I still have 50 minutes until the start so there is plenty of time to prepare.


At last the time to report to the starting line is at hand. The start is on a gravel road in an athletic field.  I line up a few rows from the front. I’m not going to win this thing but I do intend to run fast enough to require being able to separate myself from the pack as soon as possible.

5….4….3….2…1…. Go!  We are off and running. The first tenth of a mile (approximately) of the course remains gravel before turning onto a paved road. I stay within the pack while on gravel, but as we turn onto the paved road I look for areas to run more freely. The left side of the road allows me to do this as there is more space between runners.  So, that’s where I steer myself. 

Going into this race I decided I was going to enact the strategy of having a controlled start, running the first mile at a slower pace than my 6:38 target.  This would allow for additional warm-up and enable me to feel out what my capabilities are. The number 6:45 entered my mind as a good target pace. After crossing mile one and hitting the “split time” key on my watch I see that my time for mile 1 is; drumroll……………….6:45. Right on pace! 

I’m loosening up and feeling good. These facts combined with the fact that mile 2 is flat makes me decide to increase my pace a bit. I cross mile 2 with a split time of 6:25. Mile 3 is one of the tougher ones because it has a short but steep hill as Luce Hill Rd turns onto Barrows Rd which goes by Stowe High School. Therefore, my goal is to just maintain a sub 7 minute pace, then make up any lost time on the back side as the course goes downhill through mile 4 after the high school.

Upon reaching this section, I find the downhill to be very refreshing.  My pace increases almost effortlessly while the trees are making for very helpful spectators, providing substantial amounts of shade.  I cross mile 4 in 26:30, pretty much at my pace for the 2012 race. The upcoming sections of the course are rolling, with no major inclines. However, there will be little relief from the sun, which is now beating down more intensely with the humidity rising, causing a double whammy (pardon me for incorporating fancy meteorological Therefore, even though I’m feeling strong, maintaining this pace is by no means a sure thing.

As I continue along at what feels to be a consistent pace I gradually reel in runners who I have seen in the distance ahead of me. I’m not sure how many runners are ahead of me, but it doesn’t seem like it could be a large number. I’m also curious as to how many there are ahead of me in my age group, which is 40-49. When I ran this race in 2012 the age groups were in 5 year increments so I took home a plethora of goodies as a result of finishing second in the 45-49 division. Doing so again this year will be significantly more challenging with the larger range in ages within the division.  Really that’s not a major concern though. Today’s race is primarily against the clock.

At mile 5 I begin to feel some heaviness in my legs, the heat and humidity are taking their toll, causing some effects of mild dehydration to make my pace feel more laborious.  As the course turns left off from the Moscow Rd and onto the River Rd there is a short, yet steep feeling ascent.  There is a runner who appears to be in his early to mid twenty’s who has stopped to walk up this hill. He has the leanness of a fast runner. He must have been done in by the heat.  “Just keep the legs moving Moe”, I think to myself, “and then open up your pace again at the top.”

Upon reaching the summit of this mini-mountain I see water.  Water in cups! Water from hoses!  This is no mirage. There is a hose perched atop a ladder raining water down to the ground below, enabling runners to run through and cool off.  I, of course, am happy to partake. This water is perfectly timed, I think to myself as I run underneath this makeshift rain cloud.  Ah, sweet exhilaration!

Immediately following the hose is a water station. Now that, for the time being, my external need for water has been satisfied I can deal with my internal need. I grab a cup and drink it down.

Upon consuming the water and discarding the cup I spy yet another hose perched above the course a few feet ahead. I capitalize on what will most likely be my last chance for cooling off and run through this second rain station.  All this water has enabled me to feel some rejuvenation. I charge forward to make my assault on the final 3 miles. 

As a result of the water I’m able to pick up my pace a bit and I feel stronger too. The remaining miles don’t have any major terrain changes so my plan is to put myself on cruise control and then unleash whatever I have left during the final mile. This current stretch is flat and on a dirt road, so aside from the heat it makes for good running. I steadily make progress on some of the runners ahead of me and end up passing several.  

At mile 7 the course enters Stowe village before turning up the Mountain Road for the final stretch. Here is where I shift into a higher gear to give everything I’ve got left.  As I exit a short stretch of bike path that connects with Route 100 in Stowe village I see another runner about 10 seconds ahead of me. This guy has been in front of me the entire race, I’d love to finally pass him but I need to do it strategically so he doesn’t pass me back. 

The turn from Route 100 onto the Mountain Road is upon us. This means there’s about a half mile to go. I hang back and, for now, avoid additional acceleration as the course takes us across a bridge over the Little River. Immediately after the bridge, the road turns right. At this point the road has a gradual but constant incline. This is where I choose to make my move. With only about four tenths of a mile to go I know that I can kick it in all the way from here.  I pass this runner I’ve had my eye on for several miles and never look back.

I dig deeper into my fuel reserves and pick up my pace. I know that very soon I will round a bend and see the turn for the finish by The Golden Eagle Resort.  However, I still need to make sure I don’t begin my final sprint too soon. I round the first bend and see another runner potentially within striking distance. With each foot strike I move closer and closer to him. I’m reeling him in, but even so, there may not be enough distance between us and the finish line to catch him.

After rounding the next bend I hear an increased amount of cheering and spectators are lined up on the right side of the road. I know the finish is right there, a short distance ahead.  I see the runner in front of me turn left onto Eagle Ridge Rd where the finish is located, which means that I will be unable to chalk up another victim. All I can do is just give whatever I’ve got left and finish as quickly as I can.  I cross the finish line in 53:58.

I ended up with a slower time than my 2012 race, however, I learned that overall I finished 9 places higher (24th vs 33rd). The heat and humidity definitely took their toll resulting in most people’s times (even the top runners) being 1-2 minutes slower than usual. The realization of this fact made me feel  ecstatic about my performance, just what I needed to push myself out of my funk.  Age group-wise I performed better than expected, finishing 5th out of 57 competitors (just 26 seconds shy of taking home a prize).

The stresses of life (aka the clutter) that consumed my mind at the beginning of the day were now completely replaced with happiness and a sense of being at peace; Thereby, proceeding to further emphasize the importance of incorporating challenge into our lives and stepping off of our normal well beaten path of routine.  It’s through challenging ourselves and stepping outside of our comfort zone that we gain a renewed appreciation for what is really important in life. Our threshold for discomfort is raised, which brings about a greater enjoyment of life as a whole. Additionally, we find out that we are capable of much more than we think.

As I sit on the deck at the Rusty Nail Bar and Grille with the sun beating down on my face and a Smuttynose (another race sponsor) Old Brown Dog Ale in my hand, I reflect on how important it is to celebrate.  For life is best enjoyed with balance. Work hard and challenge yourself, but take time to celebrate your accomplishments and life itself.


Sunday, May 31, 2015

Exposed to Kryptonite: My 2015 VT City Marathon

“F#@%!" I utter. Not loudly, yet at a volume loud enough to be audible to the runner passing on my left. It’s very evident I’m hurting. I’ve just reached mile 10 of the Vermont City Marathon, a section of the course which begins with a modest descent before leveling off. Certainly not challenging terrain, and not far enough into the race to induce “hitting the wall”. Yet, here I am, feeling as though I am about to do just that.

All week long the pollen count has been incredibly high. As a result I’ve been battling intense allergy symptoms which have provoked my asthma. My breathing has been inefficient and slightly labored, even with the help of medications. Yet through it all I remained optimistic that it would clear up by race day. 

Race morning found me with slight nausea, but my breathing much more unrestricted. I’ve had many a race in my career in which I haven’t felt the best in the pre-race hours, yet I performed surprisingly strong and felt almost invincible once the race got underway. I was hoping today would be one of those days.

While not feeling strong, I certainly had been feeling decent from the time the starter’s horn bellowed at 8:03 am. I had been running at a consistent pace and was on pace to complete a very respectable marathon, finishing somewhere in the vicinity of 3 hours 15 minutes. That was, until I hit mile 10. As a result of inefficient breathing my body was using glycogen (it’s most efficient fuel source) at an elevated rate. Once the glycogen goes away, so does any semblance of speed.  So now, at mile 10, the needle on my internal fuel gauge is flirting with “E”.

I reach for a GU energy gel from my Fuel Belt. I have each individual GU packet stored in the belt with the top half of the packet facing down. This allows for fast and easy access, enabling me to remove the GU packet as if I’m removing a gun from a holster. Also, the packets tend to stay in place more securely this way. I blindly reach down and grab the first packet I feel. As I pull it up into view I see it’s the flavor “chocolate outrage”. I am aware that I may just be delaying my inevitable termination from the race. Yet I can’t help but hope that this “chocolate outrage” will provide me with the “rage” of energy I need.

Upon consumption I have a slight spike in my energy, yet it is certainly no rage and it is very short-lived. An epic battle of “tug-of- war” now begins in my mind. The sensible side of my brain gives a tremendous pull, proclaiming: You should drop out! You have nothing to gain by staying in the race!  If you do you will end up walking, being on the course for hours longer than anticipated and it will take at least twice as long to recover once the run is over!

The stubborn side of my mind then tugs back mightily, proclaiming that I should: Suck it up! Dropping out is a sign of weakness! You should stay in the race and finish, even if it is a slower time than you’ve ever done!  At least you’ll have completed the mission! All the while there is a lingering optimism in the back of my mind that I will still get my second wind, a resurgence of energy that carries me through the remaining miles. 

I’ve never been one to drop out. If I start, I intend to finish. The mere thought of a “DNF” (Did Not Finish) is difficult to comprehend. I am also slightly concerned with how my decision will be perceived. I normally am not tremendously concerned with what others think about my actions. However, as a trainer and a coach I want to set a good example. Will dropping out send a bad message? Will taking 5 ½ - 6 hours (or more) make me look unskilled?  Which of my current choices is the lesser of two evils?  These thoughts may be unfounded, but for an athlete who, for the first time in years is suddenly forced to come to terms with the fact that he is human, are completely natural. 

I tell myself I will postpone the decision by giving myself until Oakledge Park, the halfway point. If I am going to get a second wind it should happen by then. At each aid station I consume both water and Gatorade, hopeful that they will join forces to give me the resurgence I so desperately seek.

With each foot strike the tug-of-war continues in my mind, with no clear winner in sight. My pace slows significantly with each mile, down to as low as 9:30 when I finally hit Oakledge Park in a time of 1 hour 45 minutes. Doubling this time would certainly make for a very respectable marathon. However, that would require averaging 8 minute miles from this point forward. I face the reality that this will not happen. It was all I could do to hit the last mile in 9:30 and I feel my energy waning. I still, however, cannot bring myself to actually drop out. If I do drop out here I will still have to walk back to the start. So, I might as well continue to run. The battle wages on!

I continue to shuffle along at whatever pace I can muster. There are no significant terrain changes but my pace continues to slow, with it now down to 10:00 per mile. I'm also feeling out of sorts and not exactly steady on my feet. I make the decision that I will pull out of the race as I hit the bottom of Battery Street. This will allow me to have minimal walking distance to get to the baggage check area where my warm up gear is stored.

However, as I turn the corner from Maple Street onto Battery I am quickly seduced by the rhythmic beat of the Taiko drums and the intoxicating cheers of energetic spectators. The drums are being played at the base of Battery Street and the spectators are lined up along the hill. Both combine to provide a powerful driving force that propels runners up the hill. I can’t deny myself this experience, nor can I resist!

I continue to run(my pace still somewhat resembles a run so let’s go with that) with my eyes focused no more than 15 feet in front of me to avoid being done in by the daunting hill.  As I ascend the hill I hear cheers of; “Go Moe!” To avoid burning excess energy I avoid turning to look at the crowd but I wonder how so many people know who I am. Then I remember that along with my number my first name is written on my bib. I love how spectators will cheer for you even if they don’t know you. It’s one of the many things that make marathons so rewarding.

My legs start to burn with the fires of accumulating lactic acid. I tell myself to just keep moving, make it to the top and worry about the rest from there. The beauty of this stretch of the course is that the drum beat and spectator’s cheers provide so much energy they can make even the slowest runner feel fleet of foot. As a result, I summit the hill much quicker than I anticipated.

As I round the corner to turn into the Battery Park, the tug-of-war is over. My body has made the decision for me. With all of my glycogen depleted, running is no longer an option. I slow to a walk and exit the course, officially proclaiming my sensible brain as the winner.  

I stand in Battery Park to reflect for a few minutes. I’m at peace at the moment but fear that as the fatigue wears off I will become upset that this happened. In my 31 year career as a runner I have NEVER  DNF’ed.  

As I slowly make my way to the baggage area, then to the finish line to transition into the role of spectator, I pause to think further. There really is nothing I could have done differently. What made me have a bad race is a poorly timed peak to allergy season with a pollen count that is higher than it’s been in years. Even Superman has Krytponite to deal with. I was just exposed to my Kryptonite, which happened to be in microscopic granular form. The good news is that I didn’t drop out because of an injury. I live to run another day!