Success can breed confidence and with confidence you feel like you can go out and do anything. In running, doing more is not necessarily a good thing. Thousands of articles read in runner’s world magazine have told me that after a race you need to give your body rest but I’m by nature a very hardheaded individual. From August 7th through October 3rd I ran 6 different events. In September I had a stretch where I ran a race two weekends in a row. One race, I biked to the race, ran the race, then biked home, then ran over to the stairs to get in some extra training. Completing a running event and running well in that event, gives you such a boost of confidence and momentum is the name of the game but the downside is that you really do not give your body much time to rest and recover. You end up running a when your muscles are fatigued and your mind can be a little weary as well.
The end result of overtraining is where I am now. Sitting in front of my laptop and typing this blog. After completing a gritty 6.5 mile trail race October 3rd, I got up the following weekend on Saturday wanting to get in a short, easy run but what did I do? I ran in the direction of the stairs over at the Baldwin hills overlook knowing that I couldn’t just run there and run back home without at least going up the stairs just one time. I had already felt a small twinge in my left knee but that didn’t stop me from going up and down the stairs at a ferocious pace. Later that evening I felt my knee stiffen and I was beginning to limp around in pain. It only got worse the next day when I rolled out of bed. I could only hope that I didn’t cause serous damage but the days after were not good. I limped around most of the week and I was pretty convinced that I would be seeing a surgeon and the next thing, I’d be on crutches but my doctor told me it looks like I have a simple strain and I need to rest and ice. What a relief but at the same time I still have some work to do before I can celebrate.
Each year, I’ve been sidelined for a period of time with an injury that comes at my expense. The hardest thing to do is to sit back and do nothing for an extended period but I have no choice but to. The key to getting over any injury is rest but more importantly you have to keep your mind on the positive things. It’s has been well documented that athletes from all levels can suffer from depression when dealing with injuries that keep them from participating in the things they love most. If you’ve been an active person your whole life, you’ll be able to relate. I know for me, it has always been really tough skip certain events that I’ve run year after year but I realize the big picture which is to return healthier and stronger. Running while hurt is no good for your body and you cannot perform at your best. Picking out a race you want to do a month or two month away is good motivation. This gives you a target to focus on but you have to remember not to try and get back to training before you’re 100% or you’ll just prolong your recovery.
Being injured doesn’t have to be a death sentence. This gives you some time to work on things that you may have neglected before. For me that’s going back to the basics like stretching, working on your core, and strength training. When I began running 7 years ago, I fell in love with the fact that you get in a whole new type of shape. I gave up on lifting weights and trying to be on the cover of muscle magazine but one of the things I have realized in the last few years is that I have become weaker overall. That was apparent in July when I thought I could just hop in the pool and swim 20 laps in preparation for a 1000-meter swim and run. The theory for years was just to go out and run and run more but new studies have shown that you still need to workout your legs, core muscles, shoulder’s, and most importantly eat right.
Athletes have to remain determined and know that you will be able to get through any injury or setback but one thing I have learned is to stay away from those who will try to pull you into their dark world of misery. The worst thing for an injured athlete is another injured athlete who moans and groans about what they cannot do. People like this just want someone to join in their misery but what they do not realize is all that negative energy does nothing for their confidence or anyone else. They just become what will call energy vampires. Stay focused, and stay motivated and most importantly don’t ever give up hope.
Sunday, October 24, 2010
Monday, October 4, 2010
Trust Your Quads not your ipods!
Running can be hard. Trail running be just down right nasty. Trail running mixes in challenging incline and quad busting decline, uneven terrain, and a hint of danger around each turn.
Yesterday I ran my ninth trail race, the Point Mugu 11k. This was the first time I’ve run the point Mugu trail so there was a bit of uncertainly and in trail running it can be a huge bonus to know the trail especially on the downhill. I’ve been on a steady diet of 5k’s for the last four months so I knew it wouldn’t be easy transitioning to the up and down terrain. I also have been dealing with a little soreness in my right knee so my goal was to really try and feel my way through the first 2 miles. My biggest concern was whether or not I’d have the endurance for the incline. I knew from looking at the elevation map of the course that we’d be running uphill for at least 2 and a half miles. That’s a hard way to start any run.
The weather was perfect. The skies were filled with heavy fog and light mist. As long as the sun stayed hidden I was happy. The race director blurted out the crowd before the race that the trail would quickly forge into a single trail. For those who know little about trails let me explain. When you’re walking, running, or hiking trails, they’re usually on narrow trail paths or wide paths called fire roads. One of the major problems with narrow trails during any trail race is that it is difficult and dangerous to pass people so you can potentially get stuck behind a slow runner.
Instead of opening up and running out in front yesterday, I decided to run a mellow pace and I should have known better.
The director was right. We were quickly on a narrow trail path and everyone was running in single file. My friend Dave moved up ahead which is what I should have done but I slowed and the next thing I know, I’m in a pack of people all waiting for this woman to get out of the way. The trail was tough in the beginning with rocks and certain areas that you had no choice but to walk but when the trail flattened out, you expect whoever is in front to pick up the pace but this woman obviously did not know trail running etiquette. If you are a slow running, move to the side. Similar to when a car is barreling down on you, why deal with someone tailgating you, when you can move over and let them pass. I think I lost about five minutes in time before I finally made a bold move and ran around her. I had plenty of room to open up and run but for some reason my legs felt like led. I just could not get any rhythm or flow. I hit mile one and felt terrible. I did my best to try and pump myself up at that point, I knew that this race would be a grind until the end but I was up for that.
I hit mile 2 and I was finally getting into a bit of a groove and the trail turned off to a wide open fire road with plenty of incline to go with it. All around, you saw runners grunting and heavy breathing. When you looked at every runner, they were drenched, so I knew it wasn’t just me. I kept plugging, finally hitting mile 3. The higher the altitude the thicker the fog became. It was actually cool because you couldn’t see whether or not you were running uphill or down. You just kept running hoping for that downhill to come. At around the 3 and a half mile mark we started on a downhill run that felt like you were on an out of control rollercoaster. At times I was going so fast that I felt like a rag down. The turns were deadly coming down. Some were sharp cuts, which required you to precisely slow up and go the other way going full speed. At one point I was running at least a 6 minute mile downhill. There were a group of us flying and everyone seemed to be headhunting for someone else going down the trail. You could look to your left and see a runner ahead of you and you knew you had the momentum to catch them. About seven of us were in a line gunning for this girl who was running a great pace but we swallowed her up. After the race she acknowledged that she saw us coming and she thought she was running fast but knew we were blazing.
For all the time I lost on the uphill, I made up for it on the downhill. I was a little disappointed because I knew I should have done better but I ended up finishing 4th in my age division, which is a victory in my book. The competition was fierce and the best I’ve down in my age division at any trail race may have been 9th. It was a good race and good battle amongst a band of speed demons.
If you are looking to get into trail running there are a few keys to getting started. First go out to a trail around town. There are plenty of trails in the Santa Monica mountains that you can find on the web.
Shoes are very important. If you are a newcomer to trail running it’s best to get a basic pair of trail shoes mainly because of safety. I love doing trails in running shoes because trail shoes can be stiff and cause blisters but if you are unfamiliar with trails, you can be prone to bad ankle sprains and you should have shoe that will grip the surface a little better especially running downhill.
Next, learn to run uphill. Most trails have some sort of incline so you can bet the trail running events will have them. Sure you can walk but remember it’s a race so if you have a desire to complete the event before nightfall you have to get use to running uphill.
The most important aspect is learning to run downhill. This is tricky, dangerous, and not something you can learn overnight. Most of trail running is instinctive. You have to be able to scan ahead, spot rocks, dodge branches and all at a high speed. When running downhill, it only takes one second to trip over a rock and the next thing you know, you are eating gravel for a week or worse you can launch over the side of the mountain. You have to be somewhat nimble and coordinated. Tripping and falling can happen to the best runners. The guy who came in 2nd overall yesterday tripped and his knee was bloodied and his hand was all cut up. He said he’d never run trails before. He still managed to finish second which is pretty damn good. Know that trail running is not for everyone. It’s not the family 5k. It takes some determination and a lot of heart.
When you are ready for a real challenge and you are ready to get dirty, there’s a trail with your name on it.
Mountains Punch Back!
Yesterday I ran my ninth trail race, the Point Mugu 11k. This was the first time I’ve run the point Mugu trail so there was a bit of uncertainly and in trail running it can be a huge bonus to know the trail especially on the downhill. I’ve been on a steady diet of 5k’s for the last four months so I knew it wouldn’t be easy transitioning to the up and down terrain. I also have been dealing with a little soreness in my right knee so my goal was to really try and feel my way through the first 2 miles. My biggest concern was whether or not I’d have the endurance for the incline. I knew from looking at the elevation map of the course that we’d be running uphill for at least 2 and a half miles. That’s a hard way to start any run.
The weather was perfect. The skies were filled with heavy fog and light mist. As long as the sun stayed hidden I was happy. The race director blurted out the crowd before the race that the trail would quickly forge into a single trail. For those who know little about trails let me explain. When you’re walking, running, or hiking trails, they’re usually on narrow trail paths or wide paths called fire roads. One of the major problems with narrow trails during any trail race is that it is difficult and dangerous to pass people so you can potentially get stuck behind a slow runner.
Instead of opening up and running out in front yesterday, I decided to run a mellow pace and I should have known better.
The director was right. We were quickly on a narrow trail path and everyone was running in single file. My friend Dave moved up ahead which is what I should have done but I slowed and the next thing I know, I’m in a pack of people all waiting for this woman to get out of the way. The trail was tough in the beginning with rocks and certain areas that you had no choice but to walk but when the trail flattened out, you expect whoever is in front to pick up the pace but this woman obviously did not know trail running etiquette. If you are a slow running, move to the side. Similar to when a car is barreling down on you, why deal with someone tailgating you, when you can move over and let them pass. I think I lost about five minutes in time before I finally made a bold move and ran around her. I had plenty of room to open up and run but for some reason my legs felt like led. I just could not get any rhythm or flow. I hit mile one and felt terrible. I did my best to try and pump myself up at that point, I knew that this race would be a grind until the end but I was up for that.
I hit mile 2 and I was finally getting into a bit of a groove and the trail turned off to a wide open fire road with plenty of incline to go with it. All around, you saw runners grunting and heavy breathing. When you looked at every runner, they were drenched, so I knew it wasn’t just me. I kept plugging, finally hitting mile 3. The higher the altitude the thicker the fog became. It was actually cool because you couldn’t see whether or not you were running uphill or down. You just kept running hoping for that downhill to come. At around the 3 and a half mile mark we started on a downhill run that felt like you were on an out of control rollercoaster. At times I was going so fast that I felt like a rag down. The turns were deadly coming down. Some were sharp cuts, which required you to precisely slow up and go the other way going full speed. At one point I was running at least a 6 minute mile downhill. There were a group of us flying and everyone seemed to be headhunting for someone else going down the trail. You could look to your left and see a runner ahead of you and you knew you had the momentum to catch them. About seven of us were in a line gunning for this girl who was running a great pace but we swallowed her up. After the race she acknowledged that she saw us coming and she thought she was running fast but knew we were blazing.
For all the time I lost on the uphill, I made up for it on the downhill. I was a little disappointed because I knew I should have done better but I ended up finishing 4th in my age division, which is a victory in my book. The competition was fierce and the best I’ve down in my age division at any trail race may have been 9th. It was a good race and good battle amongst a band of speed demons.
If you are looking to get into trail running there are a few keys to getting started. First go out to a trail around town. There are plenty of trails in the Santa Monica mountains that you can find on the web.
Shoes are very important. If you are a newcomer to trail running it’s best to get a basic pair of trail shoes mainly because of safety. I love doing trails in running shoes because trail shoes can be stiff and cause blisters but if you are unfamiliar with trails, you can be prone to bad ankle sprains and you should have shoe that will grip the surface a little better especially running downhill.
Next, learn to run uphill. Most trails have some sort of incline so you can bet the trail running events will have them. Sure you can walk but remember it’s a race so if you have a desire to complete the event before nightfall you have to get use to running uphill.
The most important aspect is learning to run downhill. This is tricky, dangerous, and not something you can learn overnight. Most of trail running is instinctive. You have to be able to scan ahead, spot rocks, dodge branches and all at a high speed. When running downhill, it only takes one second to trip over a rock and the next thing you know, you are eating gravel for a week or worse you can launch over the side of the mountain. You have to be somewhat nimble and coordinated. Tripping and falling can happen to the best runners. The guy who came in 2nd overall yesterday tripped and his knee was bloodied and his hand was all cut up. He said he’d never run trails before. He still managed to finish second which is pretty damn good. Know that trail running is not for everyone. It’s not the family 5k. It takes some determination and a lot of heart.
When you are ready for a real challenge and you are ready to get dirty, there’s a trail with your name on it.
Mountains Punch Back!
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