Why We Started Loop-the-Lake New Year's Eve Run

Yesterday, I ran 9 miles around White Rock Lake in Dallas.  I had a few friends tag along and we had fun discussions and great laughter.  Much of our time, believe it or not, was centered around talking about running and food and general ideas on health.  We spent some amount of time talking about how we raise our children.  We acknowledged our imperfections, but expressed our dreams of our children being healthier and being able to contribute greatly to society.  Although I didn't spend a great deal of time explaining what was going on in my head, I was remembering why I started the Loop-the-Lake Foundation.  

Lately, I have done a lot of reading and searching the web about the link between nutrition and obesity.  I was amazed by what I found.  I learned virtually every diet "we" go on ultimately fails us after some length of time.  At the same time I learned nutrition is just as important as exercise to make and keep the body lean and healthy.  I don't think the nutrition element is emphasized as much as it should be.  I also found out about the typical american diet for children.  I was shocked and saddened to learn the real facts.  For example, most kids now think macaroni and cheese or a cheese pizza is considered a vegetable.  

Many children get more than 50% of their diet from fast food restaurants.  What was more incredible was learning that many kids below a certain income level have little access to fresh produce.  Apples, oranges, celery, these are items very remote in a kids diet today.  I was raised in the 70s and 80s in a big northern city.  I was one of the few over weight kids in the neighborhood.  My nickname of "ten ton" was almost a badge of honor when it was time to pick a football team.  When we were choosing teams for tag, that was altogether a different story.  Still we had more access to fruits and vegetables.  Fast food was simply a special treat rather than a regular diet.  

Now, instead of one in ten children who are overweight or obese, we have one in four or one in three.  Children are developing type II diabetes before they reach their 18th birthday.  When I was a child, I knew no one with type II diabetes.  I did have a good friend who suffered from type I.  Unfortunately, he did not see his 11th birthday.  Even then, as a young boy, I had a rudimentary understanding of the disease he suffered from.  Frankly, we never thought type II diabetes could even happen to children.  That was reserved for the "old folks", using my childhood vernacular. 

But today, one third of the children born after 2000 will develop this disease.  Black and Latino children will suffer worse at an alarming 50%.  These numbers are so surreal that I had to check them several times.  The path we're on is leading to this type of destruction.  What will we do when we need young men and women to participate in the Olympics?  What will happen to our work force?  What will become of our military?  The numbers are far reaching.  The combination of poor quality food, lack of exercise and low availability of healthy food choices has our nation in a perilous state.  

For some time I thought there was little I could do.  But I know the little I can do can go a long way.  When I learned about Marathon Kids their agenda touched my heart.  Yes, they are a marathon program to please us fanatical runners.  Their participants run one mile a week for 26 weeks culminating with a Spring celebration for the final mile.  This a tactic for teaching the importance of movement and regular exercise.  But they know it is not enough.  Marathon Kids also teaches kids about nutrition and even plants gardens in schools to teach children how to grow their own healthy foods.  It seems to be a complete package.  The parents I run with who have children in the program sing its praises.  Every story makes me smile.

Better yet, Marathon Kids offers the program free to the children and every $10 raised allows another kid to participate.  So, over the last three years Beth Crider and I have set a goal to raise $10,000 so that 1,000 local Dallas children could be added to the program.  We've come close every year, but have not yet made the mark.  We need the help of our local Dallas runners.  

Our annual Run Around White Rock Lake is on December 31st at 7 AM.  We host the run on this day regardless to what day of the week it lands.  We've invited the runners we know and each year the run has expanded.  I believe this year we can reach that mark.  Those who donate $30 will receive a cool Loop-the-Lake souvenir and their name in a drawing for more prizes.  Donations of $50 will pay for 5 children and $100 will pay for 10 children.  You get the point.  I'm asking that we all give what we can.  We'll accept any amount anyone is willing and able to give.  

One important element to Beth and I is that we keep the run fun and simple.  We do not require a donation for our runners to join us on December 31st.  We really want to see your smiling faces, rain, cold or shine ready for the final loop of the year.  Just come out and hang with us, enjoy some coffee, get a snack and meet some like minded (probably crazy because we love running so much) people.

If you plan to attend and you want to donate, please click here for our online donation page and sign up early.  We take donations on the day of the event, but it makes for a long line and could delay our start.  

Thanks for all your support over the years.  We can't wait to see you!

UPDATE:

Donations Received To Date:  $1,632

Percentage of Goal Met:  16%

15 Days left to reach our goal!

Got Rid of Plantar Fasciitis Forever?

The worst injury I've ever experienced has now been gone for nearly a year.  My running life has changed so much since then.  I used to over compensate my stride, limp every morning or after sitting for long periods and I had just general discomfort while running.

That time has passed and now I've learned a lot about how to treat and maybe prevent plantar fasciitis.  Read on if you're interested in learning how I kicked the itis out of my plantar fascia... 

Great iPhone Running Apps

So, theHardRunner is heading to Corning, NY for my 14th marathon.  Before I go I wanted to offer a bit of reading material that may even prove useful.  I thought it would be nice to share my favorite iPhone apps for runners.  Enjoy!

The iPhone 5 - I think it's growing on us.

The iPhone 4 and 4S - Idk, seems a little heavy.

The iPhone - Remember when there was no App Store?

My Thoughts on Hemp, Not to Smoke, but to Eat!

What a cool discovery, hemp seeds.  Yeah, they have been great in my cereal and salads.  Why is this such a big deal?  Well, I've been playing with vegan diets over the last several months and I still hear about how I may be missing out on the much needed "protein" in my diet.  That's started me on a discovery journey.  I've been doing so much research on the whole protein deficiency scare for vegetarians and vegans.  Here's a few things thehardrunner has learned about hemp seeds, other plant foods and the misnomers of a plant central diet.

I now understand the difference between complete protein and incomplete proteins.  Foods with complete proteins contain all the essential amino acids (in proper proportion) our bodies require to form protein.  This is found in most animal meats, but most richly in the animal's organs, like the liver.  Foods with incomplete proteins are lacking the full proportion required in one or more amino acids.  Thus even a veggie that has an incomplete protein possesses some of all the amino acids, but may not have a full amount required for our bodies.  

The good news is that the human body knows how to combine foods and obtain the required amount of each amino to form the protein it needs.  Further, the foods don't need to come all at once.  A combo of beans and rice, for example, can be consumed at once or over two or three meals in your day.  If you have rice at lunch and beans at dinner, you have armed your body to get what it needs to build a protein.

You can indeed get complete proteins from vegetables.  I was reading an article by a woman who claimed she returned to eating meat after she "learned" she wasn't getting complete proteins from a plant only diet.  After a short look on the net, I found out just how wrong she was.  And this person has a published book!  Really?  A short list of plant foods with complete proteins:  quinoa, soybeans, spirulina, chia, and hemp seed.  All these foods are pretty easy for most Americans to buy in a grocery store.  Shucks, I bought my bag of hemp seeds at my local Costco.  And Hemp seed has 10 grams/serving of protein and is also rich in Omega-3 fatty acid.  I've been adding about two tablespoons to my cereal this week and it's been great.  Soy bean was a pleasant surprise to me because I eat them all the time as edamame.  But, soy beans are on my very short list of veggies that I look for organic as often as possible.  Too much to go into the whys in this note, but look for my rant on that later.  Run a quick youtube search on "gmo soy beans" to get a hint.  

All this doesn't mean that I'm a vegan now.  I do, however, enjoy eating like one most of the time.  I still love fish, shrimp and the occasional hamburger as a sort of treat.  I'm just free to go without the meat and know that I'm not missing out on anything essential.  

I've also been humbled a bit by what I've learned.  I once thought those non-meat eating folks were a little weird and were missing out on so much.  Now I'm learning that this land is rich and abundant with plenty of healthy eating options for us, including meat eaters and non-meat eaters.  To each his own, I guess.  

I've lost 30 pounds this year on a mostly non-meat diet, so I'll stick with it for a little while.  Never, never stop running. 

My Thoughts on Hemp, Not to Smoke, but to Eat!

What a cool discovery, hemp seeds.  Yeah, they have been great in my cereal and salads.  Why is this such a big deal?  Well, I've been playing with vegan diets over the last several months and I still hear about how I may be missing out on the much needed "protein" in my diet.  That's started me on a discovery journey.  I've been doing so much research on the whole protein deficiency scare for vegetarians and vegans.  Here's a few things thehardrunner has learned about hemp seeds, other plant foods and the misnomers of a plant central diet.

I now understand the difference between complete protein and incomplete proteins.  Foods with complete proteins contain all the essential amino acids (in proper proportion) our bodies require to form protein.  This is found in most animal meats, but most richly in the animal's organs, like the liver.  Foods with incomplete proteins are lacking the full proportion required in one or more amino acids.  Thus even a veggie that has an incomplete protein possesses some of all the amino acids, but may not have a full amount required for our bodies.  

The good news is that the human body knows how to combine foods and obtain the required amount of each amino to form the protein it needs.  Further, the foods don't need to come all at once.  A combo of beans and rice, for example, can be consumed at once or over two or three meals in your day.  If you have rice at lunch and beans at dinner, you have armed your body to get what it needs to build a protein.

You can indeed get complete proteins from vegetables.  I was reading an article by a woman who claimed she returned to eating meat after she "learned" she wasn't getting complete proteins from a plant only diet.  After a short look on the net, I found out just how wrong she was.  And this person has a published book!  Really?  A short list of plant foods with complete proteins:  quinoa, soybeans, spirulina, chia, and hemp seed.  All these foods are pretty easy for most Americans to buy in a grocery store.  Shucks, I bought my bag of hemp seeds at my local Costco.  And Hemp seed has 10 grams/serving of protein and is also rich in Omega-3 fatty acid.  I've been adding about two tablespoons to my cereal this week and it's been great.  

Soy bean was a pleasant surprise to me because I eat them all the time as edamame.  But, soy beans are on my very short list of veggies that I look for organic as often as possible.  Too much to go into the whys in this note, but look for my rant on that later.  Run a quick youtube search on "gmo soy beans" to get a hint.  

All this doesn't mean that I'm a vegan now.  I do, however, enjoy eating like one most of the time.  I still love fish, shrimp and the occasional hamburger as a sort of treat.  I'm just free to go without the meat and know that I'm not missing out on anything essential.  

I've also been humbled a bit by what I've learned.  I once thought those non-meat eating folks were a little weird and were missing out on so much.  Now I'm learning that this land is rich and abundant with plenty of healthy eating options for us, including meat eaters and non-meat eaters.  To each his own, I guess.  

I've lost 30 pounds this year on a mostly non-meat diet, so I'll stick with it for a little while.  Never, never stop running. 

Brief Story on the Hard Runner's Attempt at Yoga

Today I tried my first ever yoga class.  One of my long time running buddies from church convinced me to give it a try.  Well, I knew I wanted to try yoga for some time.  Practically every runner I know who has tried yoga simply loves it.  I, on the other hand, don't like the idea of doing something that makes me look stupid.  That limits me to a very small number of things I can do.  Yoga is not on that list, of course.  

(Now this is a yoga pose!  What was I doing?)  

But my friend reminded me that I look pretty stupid running too, but I still do that.  Enough said, I decided to give it a try.  Probably not a great idea to try it right after running a 6 mile run at close to tempo pace.  Lately, however, this body has been feeling strong so my confidence was up.  After all, I've recovered this year from plantar fasciitis, problems in both knees (ITB syndrome) and lost 30 extra pounds of useless weight.  Surely I can take on a simple yoga class for a short hour.  Besides, most of our stretches after we run are mock versions of various yoga poses anyway.  How hard could it be?

I tell you what, it was harder than I imagined.  My body simply was not designed to hold some of those poses.  And the yoga instructor, bless her little heart, was about 60.  She could move that body of hers around better than most 30 year olds I know.  Hows that for making me look stupid?

(Couch Yoga, Brilliant!) 

At about 30 minutes into our workout, I was taking on a bit of a sweat.  Great, I thought, this is way more than some simple stretch routine!

After about 40 minutes, I thought, if she puts us in that downward dog one more time… one more time!  Of course, my downward dog had given up and my upward dog had fallen down.  My warrior I, warrior II and warrior III had all taken up arms against each other.  My pigeon was cooked and my triangle, at best was a square.  But I rocked that child pose, yeah!

All in all, it was a beneficial experience and I think I may have found a viable complement to my running.  Yep, I'll try it again next week.

Never, never stop running.

New Post: Prep for a Twenty Mile Run

So, I think I'm ready for a hot, long run tomorrow morning.  Dallas, this summer, has offered up some of the hottest days in history to hit the streets and run.  If you're in Dallas, I don't have to tell you what the weather is going to be like.  I won't waste time positing a pic of the weather app from my iPhone.  A true pet peeve for one of my running buddies, Anthony Logsdon.

But, for the heck of it I took a pic of my running nutrients to post today.  I stopped in at my trusted local running store to stock up on gels, beans and waffles.  

I've noticed over the years of long running that I really hate fueling up during a run.  It really doesn't make sense, but I have the hardest time convincing myself to fuel my body during the thick of the run.  Something happens to my brain at about mile 4 when I'm usually feeling great.  I know I have another 16 miles to go, but I cannot imagine that I'll ever feel bad.  "Surely, I can run forever," I tell myself.  Therefore, I usually just take a quick sip of water and press on.  Around mile 15 I find myself wondering, "how on earth will I ever finish?"  

That was me.  A year ago, even two or three years ago.  This year has been different.  I've been working hard at taking in electrolytes and calories at regular intervals.  I have not perfected it yet, but I know it's important to do.  Since I'm qualified clydesdale, according to most marathon officials, I burn more energy per minute than those shirtless, sub 8 min/mile stallions.  I lose more water, too.  I tested myself before and found that I lose a whopping 9 lbs. on 20+ mile days.  That is an entire gallon of water!  I cannot figure out how to put all that back during the run, but I'm trying to reduce the loss as well.  Don't know if that is truly possible, but I believe extra calories during the run will certainly help.  

Over the last couple of long runs I've done much better at taking in supplements and water.  I can tell the difference in my ability to finish and recover.  

Here's a quick glance at my replenishment plan for tomorrow morning:

1. One Honey Stinger Waffle about one hour before start

2. 1-2 Endurolytes capsules every other water stop

3. One Honey Stinger energy gel at alternating water stops (alternating from the Endurolytes capsules)

4. Jelly Belly Sport Beans - whenever needed to relieve boredom spells

5.  EAS Myoplex Shake (after the run recovery drink)

If I manage to consume this heavy diet of packaged nutrients (still highly unlikely), we're talking over 900 calories.  Let's compare that to the 3100+ cals I'll burn and there's little wonder why these runs are so tough.  But what's not to love?  I get to hang out with a great group of people, laugh a whole lot, and challenge my body and mind.  I'm blessed!  Who cares about the heat?

Never, never stop running.

Update on Asics Landreth 7 and a Little Bit on "Shrinkage"

Remembering two Saturdays back in Dallas TX, the middle of July, what a perfect morning for a 14.5 mile run.  Well, there really isn't a good day in July in Dallas for a long run, but we did a have slight break from the humidity.  I had a chance to try on my new Asics Landreth 7s for a longer run and was glad for it.  Hurray, I think I have my new distance shoe.  Of course, I was still suffering a bit from whatever knee issue I'm having, but other than that I was good to go.  The group I run with is so great, too.  They run at the right pace for marathon training.  Some groups are out running their marathon pace each week, which I can't do anymore.  The group I'm with knows very well that "you only run race pace on race day", except for shorter speed work days, of course.  At any rate, I was in good company and it gave me a chance to test out my knee and the new shoes.  

The shoes really are pretty comfortable.  I did take time to pay attention to how my feet were feeling through the hotter temperatures and the usual torture tests.  No bad rubbing in uncomfortable spots, no pinching or toe bumping.  Hitting the surfaces felt natural.  Just what I was looking for.  Again, the best shoe is the shoe you don't feel.  

The rest of the run was a bit of a challenge.  Taking on the hills took a toll on my energy and going down hill really stressed that bum knee.  I still managed to do it in fair style.  I had wonderful side support from our local Luke's Locker Fit ATP leaders.  I just have to give them a shout out.  They were on the road at those niche intervals, offering water and the much appreciated Gatorade.  Oh yeah and ice, plenty of ice.  Is it rude to recommend a few cubes in your shorts to help bring down your body temperature?  We're all runners here, so you know we get pretty frank.  

Honestly, I have been running marathons for 8 years and this was the first time I had tried the "ice down your shorts" trick.  It does make a difference, although I may have had a George Constanza moment after the run.  If you don't get the reference, check out episode 20, season 5 when you get a chance.  You can find it on "Crackle" with an iPad or Roku player.

Fast forward two weeks and still going strong in my new Asics Landreth 7.  I've been faced with one pretty bad challenge this year in Dalls, the freaking heat and what it does to my shoes.  I mean, they come home very sweaty.  I have tried one time this year to simply put my other running shoes out on my patio to air dry after an eleven miler.  The result?  A funky (not the Parliament Funk) pair of shoes after just one long run, yes one run.  Cannot make that same mistake twice, so with the Landreths I placed them in the washing machine.  Oh no you may be crying out in your head, the death to my shoes.  I'm willing to wager that it is much worse to try to spray my shoes with some artificial odor killer than to simply let them handle the wash.  

Hear me out before you offer a total conviction on all counts.  

First off, I wash them with all my sweaty towels and running clothes from the day.  This means that the shoes should not have to hit up against the hard washer interior too much.  I also use a mild detergent like the Sports Tide or a liquid detergent.  Also, I use cold water.  I notice cold water works just as well as hot so long as the clothes, towels and shoes have not set around too long before washing.  This is a same day exercise to be sure.  Then I set the shoes on my back patio.  Not too sunny, but pretty warm and the shoes dry in about three hours.  I think they'll last longer, since they will not have dirt and grime build up, which must break the shoes down as much as a weekly visit to my washing machine.  It's worth it to me to risk one pair of shoes to see how this method will work. 

Or you could try this method of washing your shoes, but I don't like applying brushes to my shoes.

 

I'm simply sick and tired of funky shoes before a run.  And this Texas heat is not going to give our shoes a break.  When I get done on Saturday mornings my shoes are soaked through from my sweat.  Nothing and no one deserves to endure that funk for too long.  Many spies would give up their secrets if faced with my shirt after a 10+ mile run.  I may give one of our intelligence agencies a call and offer my services.  

This Saturday another hot 16 miler and then back to the washing machine for my Asics Landreth 7.  Never, never stop running.

And if you have the time, watch this before the Olympics Marathon.

Am I a Real Runner? - List of Great Running Movies (read on...)

So I'm waiting on the next rainy weekend in Dallas.  I may be waiting for sometime since it rained a little on Sunday, and that's usually all we're going to get.  But, if another one shows up this year, I plan to stay at home, pop some organic popcorn, sit my family down and make them all watch a day's worth of running movies with me.  The wife just rolls her eyes and endures the hard runner's silly interests, but my kids... oh my kids are still at that wonderful age where just being around me is all they want.  Naturally, I take every opportunity to exploit that like any good father should.

At 3:30 this morning, while soaking my legs, I decided to search for a list of movies about running, in anticipation of our next rainy weekend.  It took a while, but I did find a cool running blog that just so happened to have a list of running movies.  As I reviewed the list I was pleased to notice that I had not yet seen a good many of these.  Gives me something to look forward to.  Then my runner's pride set in and I said to myself, "just how do you call yourself a runner, if you haven't seen these?"  Dang that pride!

Well, I estimate that I've seen about 30% of these.  What about you?  I would appreciate your comments on your percentage and your all time favorite running movie.

Christina from Phoenix put it this way on her blog.

I found running movies and running documentaries that I had seen but many more that I had never heard of. (I've seen 39% of the movies on the list). 

She has done a pretty good job of giving us a full list of running movies.  Some may think movies like Forest Gump fit the running movies genre loosely.  I say, let's make some room for any flick where the lead spends a good portion of the film running even if he's got crazy, Elvis legs. 

Never, never stop running.

Why I Love to Run in the Morning

Today, the hard runner wants to explain why running in the morning is so important to me.  I have been running regularly since 2004 and have not stopped since, unless I was suffering from some injury.  That has been a little more often than I'd like to admit.  However, the fascination of getting up early in the morning before the sun rises and before there's any traffic on the road has always held my interest.  I've learned from reading many studies that you burn more fat calories in the morning because you don't have as many carbohydrates in your system after a full night's sleep.  Of course, to take advantage of this benefit, you must run before breakfast or getting any food in your system.  If you're doing a long training run, more than 75 minutes, I wouldn't suggest you run on an empty stomach.  That could land you in the hospital or at least you'll have a pretty miserable experience that day.

Another benefit I found is the clearing of the mind.  Similar to how some people like to meditate or pray before starting their day, running can get you ready for a busy day.  I believe in prayer, but I do enjoy adding running.  It gives me an opportunity to think about what I need to do during the day and often helps me come up with some pretty good solutions.  Nothing else has had an chance to bogg down my thinking.

It's so easy to put off exercise if I wait until later in the day.  You know the challenge of getting busy or staying a little later at work to get something done.  Next you have some dinner party you have to attend or your kids' soccer practice you have to get them to.  Little time is ever left for you to take care of yourself once 5 pm shows up.

And the far best thing I love about early morning running is that I can cry, or whimper without anyone seeing me.  I guess this works at night too, but there are far fewer people around at 6am.  I remember from the 1980s or 90s an Army commercial that ended, "The U.S. Army, we do more before nine am than most people do all day."  I just love that sense of accomplishment you earn by realizing you have done a complete guilt free workout before most people get out the shower to go to work.  And if you really feel fancy, you can add another workout at the end of the day.  That's bonus fat burning and muscle building potential that few will ever see.

See this video and tell me how great it is to run at White Rock Lake - Dallas in the morning.

So tomorrow morning, when you're suffering the heat and humidity during your training run, think of this…  You could be running at 2:30 pm!  Never, never stop running!

The Hard Runner's Happy Return to Asics

For three years I have skipped around looking for a great distance shoe.  Although I was always an Asics person, their many redesigns left me searching for something I could depend on.  I've been to Nike Zoom Elite, Mizuno Wave, Adidas (Arrggh!), just all over the place.  I was once really happy with the Asics 2100 series, but can't do those anymore.  Finally, after an exhaustive hard target search, the hard runner is feeling pretty good about a new pair of kicks.    

Today is the third day I have worn my new Asics Landreth 7.  I must say they were pretty pleasant.  There's one sure way to know as a runner whether the shoe you're wearing is "the right one baby."  Ask yourself this question.  How much do you remember of it after the run?  That is the important part.  If you can remember any sharp or even remote foot discomfort, then the shoe may be to blame.  But if after your run, your shoes are pretty unremarkable, then they've done their job.

That is what is most valuable to me.  I want a shoe I can barely remember wearing.  This means the shoe wasn't too thin on the bottom where you felt every pebble in the road.  It wasn't too bouncy either, where you felt you might lift off into space.  A general overall safe and predictable ride.

Over the last few months I have realized that I am in need of a good distance shoe for this year's training schedule.  Oh sure, I have a great mid distance shoe in the Brooks Pure Flow.  I mean it is very comfortable over about 6 miles.  I have a little consternation with limiting them to six miles.  Maybe even 7 miles on my Flows would be possible, but that would be the precipice of the comfort zone.  However, the Asics were a different story today and the last couple mornings.  After my run I felt nothing.  Let me qualify nothing.  I am suffering from some funky knee/IT band issue right now, but besides that my feet feel great.  The ride on the Landreth 7 is a little smooth and even cushy.  Not too cushy mind you, as I don't feel separated from the road like some "hoopty" Cadillac.  

This isn't the first time I've owned a pair of the Landreth.  I had a pair back in 2008 and the experience was markedly different.  They were so flat, heavy and kinda slow.  With every foot strike you could hear a rather loud clap.  I should mention I hear this same clapping sound when I wear the Asics Neo 33 right now.  I do like them, but dang they're so loud.  But I digress.  Because of the terrible ride, I was forced to wear prescription orthodox in the earlier version of the Landreth.  I can really see the difference in a shoe that is designed for a fast, distance run over one that can work only to a certain mileage.

The Landreth 7 feel very smooth and even light.  I would use the word "natural."  I hate to get too excited since I've been disappointed by shoes before.  The runs I had this week were fairly short, at most 6 miles, so I can be a better judge on Saturday when I go out for my 14 miler.  

I commend Asics for the vast improvement in the Landreth.  I just hope they don't get recurring schizophrenia and totally redesign the shoe in two seasons.  Wishful thinking, I know.  But admittedly, there is a small something fun about test driving new shoes every year.  

So, if all goes well this weekend, I have a real plan.  I'll wear my Brooks Pure Flow during the week and then strap into my Asics Landreth 7 for the weekend.  Shucks, this just might work!  Never, never stop running.

Knee Issues - Could it be…the dreaded IT?

TheHardRunner is having a hard time with IT band problems.  My run today was lacking fun since I'm still having issues with my right knee.  It all started about three weeks ago while on vacation in Atlanta.  I was having a great time running with my brother, well he was riding his bike, but that's OK.  We were set for a 5 or 6 mile run, but even though he's lived there 30 years, he sort of got us lost on the way back.  So, the short run became an 8 mile jaunt through hilly East Point Atlanta.  Naturally, I also had to show off my improved running skills by charging up every hill and flying down on my recoveries.

My ego cost me because soon after that day I was reeling from pain emanating in my right knee.  "Not again", I screamed.  Another injury?  Just coming off of four years of plantar fasciitis (I've found the perfect cure, more to come on that), a stress fracture in my left foot and losing 30 lbs., now this.  I mean, I'd been pretty healthy this Spring, so what could be the problem?  Could one lousy hill run really cause this? 

According to the Runner's Corner, that long hill run in Atlanta may in fact be the real reason for my problems.   

The most common scenarios we see are:
1) Runners coming in the shop complaining of IT Band pain a few days after a downhill race or a long run on a flat, even surface (like a road or treadmill). Usually this type of run puts more work on the quads, which causes the imbalance to get worse and the IT Band pain to manifest.  (Many times this scenario is in combination with #2, below)
2) Over-striding or heel striking runners, especially those who run fast or do speed work.

Thus I turn to the trusty foam roller to address the issue.  The pain that causes is so uncomfortable that it started me searching on whether foam rolling is the right thing to do.

this {continuously rolling over the pain} is not really a good thing to do, especially if we are talking about an area that is sensitive. try rolling back and forth SLOWLY over just 2-3 inches at a time.

the it bands are really the outside of your leg, from the hip to the knee. which could be 15-18 inches or so. so at 2-3 inches at a time, you would end up moving in 6 or so distinct areas.

Paul Ingraham's video of "Save Yourself" says foam rolling is not the best solution.  Not sure what to believe yet, but I'll give them both a try and report on my findings.

Runner's Issues - Black Toenails

TheHardRunner has something to say about black toenails.  I've got the "smart guy" 2nd toe longer than the big toe kind of foot and it can wreak havoc on running.  No matter what shoe I get I come across this issue sometimes.

 

Black Toenails

Some runners, especially those training for long-distance events, can suffer from black toenails. It's actually easy to prevent this unsightly problem.

Embarrassing running problems

Maybe I'll start painting my nails.  Hhhmm, what color?

Tips for Getting Organized in the New Year

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Getting Organized in the New Year Dear Blog,   With the New Year you're probably getting organized in your home or office.  If you're considering a paperless solution to meet your needs, CONGRATULATIONS!  Now has never been a better time - today's technological advancements offer so many viable choices.   However, going paperless comes with a few challenges.  In a recent YahooNews article, one of our executives discusses the common pitfalls to avoid when going paperless or choosing a document management partner. Learn more and read the full article.

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So, What Up with BuzzBrews?

So, I picked up a bacon and egg sandwich from BuzzBrews this morning and took it to the office for a late breakfast. After eating the first half of my sandwich I reached for the second half and found a big, dead fly lodged in the bacon. Fighting back the urge to throw-up, I closed the box and waited for my meeting to end.

I'll just take it back and they'll give me my money back. It's unfortunate, but these things happen. These were the thoughts I had while I drove back up to BuzzBrews. I handed the boxed sandwich to the manager and explained to him about the fly. He opened the boxed, stared inside and said, "hhmmm". "hhmm" he goes again. Then he says, "when did you notice the fly?" "Really?", I thought. What difference does that make? But, I managed to tell him I noticed it, obviously, as I was about to eat the second half of the sandwich. He proceeded to tell me that he personally closed the box and there was no fly in there when he closed the box. Then he says, "it probably got in there when you got into your car or something." "Do you want us to make you another one?" When I said no he actually asked me again. The second time I just shook my head and thought, "no way am I eating food from a joint that gave me a dead fly in my sandwich and then blamed me for it." Then he says, "well, I don't know, I mean there was no fly when I closed the box."

Before I go any further, I must say, I ran 8 miles this morning and was pretty hungry. Since I didn't finish my meal I was still hungry, although admittedly turned off, when I returned to BuzzBrews to deal with this situation. I was also between meetings and needed to get back right away. Maybe my haste, the fatigue and the hunger contributed to what I'd say next, "Seriously, seriously? Are you trying to tell me that somehow, after you closed the box and the server put it in a paper bag and stapled the paper bag, that a fly got in there? Maybe you mean that a fly came into my office on the 5th floor, landed on my bacon and died. You want me to believe that you think it's more likely that a fly would come into my building, take the elevator to the fifth floor, fly into my office and then die on my bacon over the probability that a fly came into your kitchen where there's only one door from the outside. Basically, you're saying this is not your fault and could only be my fault. I would rather you call me an idiot outright than to take this long about way of saying the same thing. If I've gotten you all wrong and you're not calling me an idiot, then the next thing you need to say is, 'I'm sorry Sir, this should have never happened, I will get your money back right away.'"

He studied me for a minute and then mumble something along the lines of, "sorry sir, our fault and I'll get your money".

Lesson here, don't come between a hungry runner and his meal. Never, never stop running.

Oh Boston, Don't Ever Change

OK, so check this out. I was reading in the April issue of Runner's World about the various changes the Boston Marathon timing requirements have gone thru over its 113 year history. I knew about some of it, but had no idea of all the different decisions the Boston Athletic Association has made over the years. No qualifying times and no women runners? Yeah, these I knew about, but for some reason I just thought the qualifying times have always been the same. I was pretty surprised as I read through the article.

Now, there's been some murmurs about changing the qualifying times again. Moving the girls times down, apparently increasing the challenge for women to qualify. Note: the female qualifiers I know would have no challenge even with the new proposed times. I think there's been talk that the guys' times would go up, making it easier for guys to qualify. Something like this has happened before.

Being a guy from this generation of runners I hope the qualifying times do not change. I have not yet qualified and would not want to make it in the "easy" way. It's just a pride thing, because even the proposed times for guys would be a significant challenge for me. I just don't want all those Boston legends I know razzing me 'cause I got in on an easier standard. I might as well run it for a charity for all the bragging rights I would forfeit.

Oh this whole thing makes for a great debate, I'm certain. Imagine all these fast, faster and fastest runners sitting around one morning at Starbucks discussing the merits of changing the qualifying times. It would make for fun banter and a few hurt feelings. But, I'm simply not going to concern myself about it. Instead I'll work on freaking getting there no matter the standard. It will still remain a great honor.

Never, never stop running

I Miss You

I have so missed updating my blog. It's been months. In fact, one of my running buddies google chatted me today and complained about my lack of writing. "You have not written in you blog this year", she typed.

Well, over the last several months I have been simply covered in new technology. It has been great. New Macbook, new shuffle, new web pages, new iPhone, dozens of new apps for same. The list goes on. So, since I've been a Windows person for two decades, you can imagine the steep learning curve I had to travel to become proficient with my new gadgets.

I'm almost there. Just recently I started understanding all the neat features in iPhoto (Apples photo management app). Wow, faces recognition, site location tagging and search preferences. It's really kool.

What does all this have to do with running? Nothing and everything. It all just works together for a much better running experience, I guess. I've been using my iPhone to stay in contact with all my running friends. We text, email and Facebook from our iPhones to plan running events and post run coffees and breakfasts. All without the benefit of voice calls, typically. It's all just so much fun. Enhances the whole experience.

Now, I mentioned Facebook. What an addictive tool. Besides, it makes a would-be writer quite lazy. I can give a quick, one-line update on the front page and my writing quota is done for the day. And some days I have not been doing that.

Well, that's an update for now. Here's a topic teaser for my next updates:

OK City Marathon
Luke's Locker Quick Beat Coaching
Swimming 101
iPhone OS 3.0
Runnersworld Blogging?
The Injury List

So, I hope you return and start following me again. Bye for now and never, never stop running.

Loop-the-Lake New Website

Now that everyone knows about our New Years Eve event, I hope that everyone signs up. I'm so excited about our new website, powered by Centerbase.com. Please check it out at LooptheLake.org Fun photos from 2006 and 2007. Enjoy.

By the way, enjoy the Dallas White Rock Marathon on Sunday. Whether you're running or watching, it's going to be a beautiful day for a marathon.

Never, never stop running.

What is Loop-the-Lake?

Save the Date - Loop-the-Lake 2008 (Dec. 31)

It is hard to believe this is the 5th year we've planned a fun run around White Rock Lake. I started this in December 2004 after coming off a high of finishing my first marathon. I wanted to enjoy a last run for the year and there were no official races on New Years Eve. So, I gathered a few running buddies and the first Loop the Lake was born.

In 2006, it occurred to me that we runners could have fun at the end of the year and benefit other people at the same time. Since I have always struggled with obesity, especially as a child, I wanted to do something that would help children who were like me. I teamed up with Beth Wise and we gave away t-shirts to anyone who donated $25. All money raised we gave away to Marathon Kids. We raised $1,300 in 2006.

In 2007, we raised about $1,500 and gave it to Marathon Kids. Marathon Kids is a not for profit group working through the local school districts in Dallas and other Texas communities. http://www.marathonkids.org

This year, Beth and I would like to raise $3,000 for this organization.

Fighting childhood obesity is important to me because it affects over 9 million children ages 6-19. Childhood obesity is a leading cause of Type II Diabetes in children and later, adults. Children who are obese have a greater chance of cardiovascular disease, high blood pressure, asthma and liver disease. Over 70% of overweight teens become overweight or obese adults in this country.

We're calling on all Dallas community runners who would like to have a final run around White Rock Lake for the year. Join us at 7:00 AM, Wednesday, December 31, 2008 at the Bath House. This is not an official race, just a bunch of friends who want to have fun and help out the local youth.

For any donation of $25 or more, you'll receive a souvenir commemorating the event. We'll also have plenty of recovery drinks and snacks after the run. As always, you do not have to donate to run. Please come out and have fun. And, you do not have to run to donate.

We'll be sending out an Evite in the next couple of days. There you will be able to confirm your participation. We hope you can join us and please forward the Evite to anyone who may want to come out.

If you think I don't have your email and you would like to participate, please leave me a comment with your address. I'll be sure to add you to my list.

Thanksgiving and the Turkey Trot

Wow, this is the first time in 4 years, maybe, that I have not run in the Dallas Turkey Trot. I was simply too weak to finish 8 miles. Some of you may already know that two major factors are going on for me right now. First, I have not run more than 6 miles at any time since the Oct. 3, St. George Marathon. Second, I am now participating in a very intense eating regimen where I do not eat any carbs. Well, strict protein diet or Atkins. Whatever you want to call it. In any case, this makes it fairly difficult for me to run distances at a quick pace.

Last year I finished the race in 64 minutes, which is very good for me. I knew that this year I could barely finish it in 72 minutes, so there was certainly no hope of setting a PR. And for me, why run a race without trying for a PR.

There are people out there who will say my diet is dangerous. I disagree. One thing is certain, you can not perform at top levels when limiting carbohydrates. The kind of effort we runners do requires a healthy dose of carbs, proteins, fat and water to achieve maximum performance. However, limiting carbs will reduce your weight by forcing your body to burn a significant amount of fat as you shed pounds.

Don't worry about me, although I may be sluggish on the road, I am slowly reaching my goal. This is the same diet I used in 2004 to get rid of 75 lbs I didn't need or want. I was fully tested during that program and came out with a low cholesterol count and normal blood pressure. Don't imagine that I'm sitting around eating tons of meat and cheese. I still eat a lot of green, fibrous veggies. That helps to keep my system clean.

So anyway, I did miss the race and just hate that. Early this morning I took out the time to check in on my friends' times at the race. Very impressive I must say. Melisa Christian won again for the 3rd year in a row. This after taking second two weeks ago in the half marathon at San Antonio and not feeling 100%. She's a machine.

I have other friends who did very well, too. Biegel killed the course, and Robin Z. performed very well. Both PRs, I think. Kristina Martin ran a fast race - her blog (Boston Girl Kristina) is just to the right of this post (check it out). Elizabeth R. performed well, she has recently finished New York marathon with a 3:19. I saw Snead's time out there. Way to go Chris. Many more people as the race had over 35k runners.

Now I made up for my lack of performance on yesterday by hitting the dreaded treadmill this morning. I ran for about an hour, even though I wish I had the guts to run in the rain instead.

Maybe I will loop the lake tomorrow. One can only hope.

Never, never stop running.