Embrace The rICE!

   I'm 41 years old and have lived almost exclusively that entire time in upstate NY. During that time I've shivered through hundreds of snowstorms here. Sometimes the Winter season was light and we barely got a dusting. Other times the season was heavy with lots of snow. But typically Wintertime here was a mix of the two extremes. It never seemed all that bad, until this year. 

   If you peruse Facebook you'll find many Bostonians and New Yorkers complaining along the same lines. Everybody in the Northeast has been hit hard this year. I've never had to shovel and snow blow this much of the white stuff before! If I don't have to do either on a particular day, I'm really surprised. My dogs have given up trying to find places to do their business because everywhere the snow is well above their heads. I now wake up an extra 10 minutes early for travel time and don't even bother looking at the forecast anymore. My lower back's taking a beating because of the Goliath snow drifts. 

   Don't worry, this post isn't going to be another bitch session about the weather. It isn't going to be about the positive aspects of Winter running either. Were going to talk about a runner's secret weapon when it comes to injury treatment, ice. 

   When you think about it, using ice as a treatment option for some of our most common injuries is one of the simplest and smartest things to do. Why? The number one reason opting for ice is the best choice when you're injured is because it involves putting absolutely nothing into your body to provide relief. 

   Our culture is so wrapped up with the notion of taking a pill to solve our myriad of problems. Don't get me wrong, I occasionally use ibuprofen and naproxen for my aches and pains. But why do that unless you have to? There's some evidence that long-term use of NSAID's may cause injuries to heal weaker than pre-injury. While they may provide relief, they should be only used for short periods of time.

    There's also some new evidence that some "minor" inflammation is good for you. When a muscle is stressed it breaks down to a certain degree and inflammation occurs. The body senses the inflammation and reinforces the broken down fiber as a result making the new muscle larger and stronger.   

   Another reason that using ice to treat injuries is great is because of it's abundance. Most people in our country have access to a refrigerator with a freezer. Some like me even have access to refrigerators with automatic ice makers. Even if you don't have access to stored ice most supermarkets have large bags of ice for a relatively low price. As a last resort you can even use frozen vegetables! 

   If you don't have access to anything immediately cold there's also instant (one-time use) ice packs. But I think these are wasteful unless they're your only option. I'd rather opt for the reusable ones that you can store in your freezer that contain a freezable gel. They can be used almost indefinitely.  

    Some companies have developed massage balls that can be frozen and then used to massage and ice an injury. They kill two birds with one stone for the time constricted among us. They're cool sounding, but I've had little success using them. 

   Let's look at some basic rules when using ice treatment. First off I would avoid using ice (or any type of pain medication) before training. The main reason is because that if you did you may overuse the sore spot and cause an even more serious injury. Save it for afterwards as a precaution.

   Most experts recommend applying ice longer than 10 minutes because anything less and the cold doesn't penetrate deep enough to the affected muscle, ligament or joint. They also recommend never applying it to exposed skin or you run the risk of frostbite. They suggest a routine of 20 minutes on 20 minutes off. I've experimented with applying it to my exposed skin and for longer than 20 minutes without any negative affects, but do this at your own risk. I'm just inhuman.

   Everyone knows the RICE analogy which stands for Rest Ice Compression Elevation. Most experts recommend using ice within the first 72 hours of injury, but this is more to prevent swelling than any other reason. Obviously if the injury persists you may need to see a doctor. 

   If you're a runner then you've heard of ice baths. I've taken my fair share of them and they're fun in a really sick way that only we can appreciate. Surprisingly there's little evidence that they work to cure "dead" legs or help with injury. But the theory seems sound. I've taken them after long training runs and even a few marathons. Personally they didn't do anything for me other than give me the shivers and convince my wife that I was certifiably nuts. If you opt to try one the procedure is quite simple. Fill a tub with the coldest water you can find, add ice (five to seven of the large store bought bags will fill a regular sized tub) and hop in. After that it's a lot like riding a bull, hold on for as long as you can. I've found that if I do something distracting like reading a book or listening to a podcast while I'm sitting in one that I can last up to 20 minutes. Clothing is allowed unless you want to be a total bad ass.

 
   Right now I'm fighting an ongoing battle with some chronically tight hip and glute muscles. I've found that applying heat with a heating pad before I ice allows for a deeper penetration of the cold. This jives perfectly with the previous 20 minutes on 20 minutes off routine by alternating the two. The heat will loosen the muscle and allow for maximum cold penetration by the ice. 

   If you decide to start using ice for injury treatment I recommend two things. First get a plastic ice bag. Most pharmacies sell them and they're awesome because they have a screw on top. This means that when the ice melts it won't leak all over the place. 

   Second get some compression ice wraps. Basically they're a neoprene type material with a mesh pouch that can hold either a reusable ice bag, one-time use ice bag or Ziploc bag of ice. The wrap can then be wrapped around the injured area and is secured with Velcro. These work great for knees, ankles and feet. Some companies even sell larger ones that can wrap around your back and torso. 

    As usual I'm not a doctor and these suggestions are only my opinion. So if you need real advice on ice treatment talk to a medical professional. 

   Got my feet wet this week with leading physical fitness training for my department's new batch of recruits. So far it's been a blast and I look forward to getting them up to speed so they can pass their final Cooper Standards test in two months. Of course I can't just sit there and do nothing while they're sweating away, so I jump in too. The additional full body workouts kill my upper body and aggravate my ongoing tight right hip. But it was amusing to not be able to lift my arms over my head the next day. 

   The sub zero wind-chills and massive amount of snow on the shoulders of every road has made outside running a pipe-dream until Spring. Although, I did manage to get a mile outside in the record breaking low temperatures earlier in the week for bragging rights and a cool selfie. Until it warms up I'm going to be giving my treadmill much love. Without it I don't think my streak would be continuing. Have officially made it past a month! I hope all of you are getting your miles in safely and warmly wherever you are! If you can't find ice anywhere and you live in the Northeast, just go outside and make snow angles in just your running shorts, that'll work too! As always, let me know if I can help!      

   

    

    

Outrunning The Cold

   Ever since I was a little boy I've always loved the seasons here in upstate NY. You could smell Spring in the rainstorms as they came down. Our world famous Lilac Festival was always a nice way to spend the weekend with my family. Even a guy like me could appreciate the beautiful flowers and enjoy the scents.

   Fishing on Lake Ontario with my dad were some of the best moments of my life during Summer. Except the time that I single-handedly caused him to loose seven of the most gigantic salmon I'd ever seen because every time I tried to net them I knocked their hooks out of their mouths. It was a quiet ride home that night. 

   The smell of leaves burning always reminds me of Fall. Haunted hayrides, tricker-treating with my friends and scary movie marathons were things that I looked forward to all year long. October will always be my favorite month.  Halloween will always been a special time for me. Especially now that I have a family of my own that I can scare half to death once a year!

   Believe it or not I enjoyed the Winter here as well. The holidays were a chance to see my numerous cousins, aunts and uncles. I grew up an only child, so being with all of them made me feel like I had brothers and sisters after all. Snowball fights, sledding and visiting Santa on Magic Mountain in Midtown Plaza Mall were the things everyone enjoyed back then.  I ate enough of my grandma's Christmas cookies to feed an army too.

   As I got older and busier the love of the outdoors during Wintertime lessened. Who wants to be outside where it's cold? I didn't become a runner until much later in life. Even after discovering the love of my own to feet, as soon as the first snowfall happened I resigned myself to the treadmills of whatever gym I was going to at the time.  I was still a dedicated runner, just not outside in the Arctic Circle like conditions!

   It wasn't until about three years ago that I re-discovered my love of being outdoors during wintertime. I was trying to complete my challenge of running 366 days and was determined to not spend all of my time wasting away minute by painful minute on a treadmill. I did a little research, tried some stuff and kicked myself for running so much indoors during the colder months.

   This Winter here in NY and most of the Northeast has seemed particularly brutal. We've had some really good snowfalls and bitterly cold temps. That being said I'm still trying to get myself out there as much as I can. So let's have a discussion about what you can do when the Winter blahs have taken control of your running outdoors. 

   First off lets talk about the dreaded treadmill. If you have access to one during the colder months it can be a lifesaver to your running streak and your waistline. That being said realize that running on a treadmill isn't a substitute for running on a road or trail. I trained exclusively for my first marathon on a treadmill. I suffered through that race, but never paid the price of doing that type of training again. While it is a good replacement that simulates running, it still isn't the same because it slightly changes your running posture. No matter what speed you crank it up to, the motor and belt substitute some of the work that your legs muscles would do when outside. When's the last time that you ran on a road that was completely flat? Never, unless you were on a track. Treadmills just don't account for those random hills and uneven terrain you commonly find along your running routes. Unless you enjoy running through an eye of a hurricane, when you run outside there's always wind resistance. You could always set up a gigantic fan in front of your treadmill at they gym to do this, but you'd look like a weirdo. Please don't look like a running weirdo, you'll do nothing for our sport! Finally lets not forget treadmills are mind-numbingly boring!

   So lots of problems with using treadmills. How to solve some of them? There's little that you can do with regards to the running posture. But you can challenge yourself by running at varying speeds. It won't be the same as sprinting, but if you focus on good form and maintaining that speed you'll reap some benefits for the road. The flatness and wind resistance can be solved simply by varying the incline of the treadmill. Some newer models even have a decline setting to practice descents. While there's some debate about wind resistance and treadmill incline, the typical rule of thumb is 1-1.5% incline is enough to simulate wind resistance. Boredom is easy to fix with some thought. You can vary speed and incline set to a pattern like distance, every other song on your iPod or every other commercial on the TV. Some treadmills have random hill and speed programs, but I prefer to make my own. With a little ingenuity, you can give yourself something challenging to look forward while you run inside. Lastly, sometimes winter weather conditions just make treadmill running safer. I'd rather sweat it out inside then be sidelined with an injury all season. 

   Ok, so we've got the treadmill covered. How do you go about running outside during Winter? Obviously the biggest concern is temperature. But to a degree (pun intended) you can run in much colder weather than you think you can as long as you're dressed sensibly. I regularly run when the temps drop into the teens and occasionally the single digits. If you want a no-brainer solution I suggest looking around the smart phone app stores. There's several apps out there that, after you input some basic data, will use your GPS location to determine your weather conditions to figure out what you should wear for your run. Just keep in mind that things like elevation and amount of sunlight can affect the temperature for a running route. I've played around with several of these and have had good success with them. 

   If you want to do it the old fashioned way and decided for yourself what to wear then there's some basic guidelines. Surprisingly you can get away with wearing very little clothing when it's cold, as long as you keep moving. Wind is a factor, so make sure that you cover exposed skin. Layers are the most basic thing that you can do to keep warm. And yes that means wearing underwear under your tights. It's no joke that with a strong headwind mixed with cold conditions and a little sweat you can develop frostbite on your private parts. Trust me when I say that I panicked the first time this happened to me and that the thaw was more than painful. Know the signs of frostbite. Moisture wicking fabrics are great and many times better than cotton. Cotton will be warmer but when it get's wet it stays wet. Wool is an excellent option especially for feet and it drys fast when wet. I have yet to find a warm pair or gloves that works well when it's really cold. I can usually get away with them, but when the temps drop sub 10 degrees mittens always trump gloves. Believe it or not, the heat of your fingers together provides more warmth than if in gloves. Some shoes and fabrics are windproof like Gor-Tex. These are excellent at keeping the chill of those winds from going right through you. But be aware that they also keep sweat and water inside. Another good thing to keep in mind is that expensive brand name gear may not always be the best. Over years of trial and error I've discovered that it may last longer after use. But I also have some great stuff that I've gotten for half the price at Target of all places. Just remember that if you stop moving you stop generating body heat and you will get colder.  

   Footing is another consideration during Winter running. In my experience you have two options: either buy a product that is adjustable and fits over your shoes that utilizes spikes, screws or metal of some kind or you go old school and put screws into the soles of your shoes. The store bought options work well but don't last forever. I've yet to find a brand that lasts a full season for me. The self screwing (that sounds dirty) works well, is inexpensive and easy to do. Just search for it on YouTube, I even have a tutorial on my page. Very important to make sure you get the right size screw! Neither option is perfect. Ice and packed snow is slippery as hell no matter what you wear. You can try running in tire paths where the pavement is exposed but you need to pay attention and dodge out of the way if you need to. Only crazy people like me regularly do this! If trails are your thing, try snowshoe running. I know they make special running snowshoes. I've haven't tried it yet, but I hear it's challenging because you have to pick your feet way up when you run. 

   The most important thing to think about is safety! Winter running is challenging enough but you need to think about the temperature, humidity and windchill. A temp of 35 degrees is an excellent running opportunity, but throw in some high winds with snow and you could realistically be running in single digits. Remember water freezes at 32 degrees and wind speeds this process. Black ice is dangerous as hell! Short choppy steps and the arms out to your sides a little more than usual may look ridiculous, but it could help you if you fall. Another thing to remember is that drivers suck ass no matter what season it is. Throw in earlier sunset times, slippery roads, low visibility due to blowing snow and high snow drifts, little to no road shoulder due to plowed snow, messy windshields due to slush and you have to wonder why any of us would be out there during Winter. Not to mention plow drivers who don't care, texters and other distractions! Wear reflective clothing, vests and flashers. You may look like a Christmas tree, but at least you'll finish your run alive. 

   Lastly it's important to remember that even if you dress sensibly and take other precautions that when you run in the Winter it's not like running when conditions are ideal. Don't expect to be able to clock your normal mile paces. You may have to slow down to be safe, jump over snow banks and pick up your feet more in some spots. You're typical easy three miler may feel like 10 by the time you're done. Depending on your ability to stand the cold don't expect to go as far on your runs either. There's a reason that there's not many marathons held in the wintertime in colder locations. 

   There's my two cents. I'm not a professional, a doctor or know everything about cold weather running. This is just stuff I've picked up through the years. With everything to consider why does anyone even bother to do it? That's a good question. Of course the treadmill does get boring even with all the tips and tricks. But for me I still do it because it's not as bad as it seems. Once you get the clothing and safety concerns taken care of it can even be enjoyable. The looks you get from other people are priceless. You look crazy bad ass running through a blizzard throwing your middle finger at Jack Frost. It's pure childlike fun to run over or through snow banks. The serenity of running on a deserted Winter trail can clear your mind and make you so peaceful. And there's nothing more special than the quiet of running on Christmas morning. 

   As with anything related to running, it's a mental game out there. Just take some good precautions and be safe. If I see you out there I'll gladly give you a respectful nod as a fellow Winter warrior. Just don't expect me to wink, my eyelashes are probably frozen!              

      

   

  

        

Never Wipe Your Ass With A Squirrel by Jason Robillard

   Last winter when I was seriously considering running my first ultra-marathon my wife got me this book as a Christmas gift. At the time I didn't know a whole heck of a lot about ultras and this book was going to be my introduction to the world of mega mileage distances. 

   As with most of you, things don't always go as planned in my life. So here it is more than a year later and my dreams of running my first ultra never came to be during 2014 due to an injury. I'm always reading something and I never seem to read anything fast, so that's why I'm so late with getting to this book. I haven't given up on knocking back my first 50K race, but it's on hold for the foreseeable future. Since last year I've learned quite a bit about ultras and training for them. I think that I know what they're all about now, but with a title like this one how can you not want to see what this book's about?

   First off let me just say that as the humorous title implies this book was written from the author's casually comical point of view. Last year I found out pretty quickly that most ultra runners are a different breed. After all who runs 30, 50 sometimes 100 mile races for fun other than truly "special" people? The few ultra runners that I've met were laid back, friendly and didn't seem to be as serious about racing as much as they were about having fun while running. Sometimes us road runners can be a little too uptight about that old time clock. Jason Robillard lives up to my ultra stereotype in his book. After reading it I thought to myself that I'd love to meet him someday. If your looking for a serious, no nonsense ultra running guide, this isn't the book for you. Robillard regularly swears and some of his ideas and concepts may seem a little unorthodox to some people. To me though they made complete sense. Maybe I am wacky enough for ultra distances after all?  

   This book was a very quick read. That's not to say that it wasn't good or didn't have any valuable information. Even with a good self developed working knowledge about ultras I still found myself coming away with some useful tips. I've done most of my running on roads versus trails. Most ultras are run on trails and Robillard does an excellent job of covering a wide range of topics associated with running in the wilderness like foot placement on uneven surfaces, weather forecasting, nighttime running and as the name implies, going to the bathroom in the woods. It also of course covered topics associated with running ultra races themselves like how to eat during the race, sleep deprivation training and chaffing. One thing that I loved is that throughout the book he references other ultra runners for their advice in his book and provides internet links for further help on different topics. Finally he offers up some interesting life advice at the end, most of which doesn't apply to running, but was interesting nonetheless. 

   Overall I loved the book. Could I run an ultra without reading it? Yes! But now that I have I'll have even more information to draw upon when I do eventually get to my big race. If you're interested in ultras, trail running and laughing about our sport I'd say give it a read. Purchase it here on Amazon: Never Wipe Your Ass With a Squirrel. It retails for about $9.63 US for the Kindle edition and $12.21 US for the paperback edition. I don't think there's a hardcover edition. 
    Robillard started out as a fellow blogger and that's how he got the interesting name for his book. Here's a link to his blog: Squirrel Wipe Blog.

   Things are steadily moving along for me. I closed out the month of January running a little over 82 miles! This was a huge confidence booster because the two months that I was really laid up from my injury added together don't total this. I'll hoping to be back up to 100 plus months soon! I restarted my streak and to be honest, feels like it never stopped! Going strong on day 12. Love the support I've been getting from the run-net community. It's going to be time to talk about that very soon! Next week I begin leading the physical fitness sessions for my very first sheriff's deputy academy class. Nervous as hell, but the other instructors are solid people who'll give me all the help that I need. Keep you fingers crossed! Bought a new Garmin 220 watch to replace my outdated model. Slowly putting it through it's paces and of course a review will be forthcoming sometime in the future. I hope that you're running is going well! If you need anything as always just give me a shout!  

How Much To Run, Streaking & No Not Naked!

   This whole blogging thing for me started when I decided to do one of either the coolest or dumbest things in my running career, depending how you look at it, I became a streaker. When most people think of "streaking" they have visions of a crazed soccer fan running around a field completely naked being madly chased by the police. But in the running world it means something entirely different. According to the USRSA (United States Running Streak Association) a "running streak" is defined as:

 "running at least one mile (1.61 kilometers) within each calendar day. Running may occur on either the roads, a track, over hill and dale, or on a treadmill." 

    Originally I just planned on keeping the streak alive for a year and a day, 366 days total. As the sun rose on the 367th day I found myself hooked and I continued on for another 243 days until sidelined by an injury. I can honestly tell you that I would've kept on going if I never became injured. The streak took on a life of it's own and by the end I felt like a horse jockey just trying to hang on. I wasn't steering, but I was definitely enjoying the ride.  I met some truly amazing people, found out how incredibly patient my family could be and learned so much about myself. And to answer your question, no, the injury had nothing to do with the streak.

   This post isn't about me announcing a return to streaking. Although don't count me out just yet! The itch is still there. Putting aside the crazy ones who decide to run everyday, today I want to discuss a often talked about topic of how much a runner should run. 

   There's solid medical evidence that in order to reap benefits from a running program a person needs to do it at least twice a week. Unless you're a sponsored athlete who has the luxury of being paid for scheduled exercise periods, most of us have to figure out how running's going to fit into our daily life. There's many things to consider here. What's your ultimate goal? Do you want to run a 5K or just shed some extra pounds? What's you current health like? Running is as simple as putting one foot in front of the other, but what about existing health risks or conditions? What's your prior experience running? Did you run track in high school or cross-country? What's your current lifestyle like? No matter how fast you can clock a mile, it still takes time to run a 20 mile training run. Do you have enough daily time for training? What's your family situation like? Your spouse and kids may not be running out there with you, but how much you run will affect them. Can you spare a little time away from your other responsibilities? When I first started running I worked a normal 40 hour a week, M-F job and didn't have a family of my own yet. Lots of free time to play with. I had a goal to run my first 5K road race, but other than in high school gym class, didn't have any formal running training. It was the perfect time for me to begin this journey and I consumed everything related to running. There's probably so many more things to consider that I haven't mentioned. And you thought running was a solo sport?

   Once you get all of the initial details sorted out you can figure out a training frequency that works for you. Most amateur runners train six to seven days a week. Just like there's good evidence that running twice a week is good for you, there's also medical evidence that shows that as your running volume increases (your miles) so will your opportunity to get injured. So when I say most runners train all week, it's not all straight running days. The days that aren't running days are days where cross-training doing an activity other than running happens. Some weight train, swim or cycle. Cross-training will make you a stronger runner who most likely will spend less time at the doctor's office. When I first started running it was a part of my weightlifting program and I only ran three times a week. As I fell in love with running the frequency increased to five time a week and stayed there for many years. I remember trying to throw in a sixth day and how hard that was. It took me a very long time to get used to a training schedule with just one day off.

   After deciding on how much time you have and how often you're going to train the next thing to figure out is a training plan. There's training plans out there for every distance you could think think of with maybe the exception of the ultra distances. That being said, I think it's important to to keep in mind two philosophies: you either read and become educated on everything running or you hire a coach. Like I said earlier, I became a self-educated runner. It was an amazing experience doing it that way, but also a painful one. I made mistakes, got injuries and learned from them. After this recent injury I decided to put my fate in someone who actually knows what the hell they're doing and got my first running coach. When getting a coach make sure you check out their credentials and that you're both on the same page. It can be a rewarding experience for both of you when done right. It's been a wonderful experience for me so far. My coach has been super encouraging during what's been my longest time off my feet from an injury keeping me positive. She's been a sounding board when I complain or want to talk running "shop". I must admit that it's been nice not having to figure out my recovery plan by myself and to trust where she's taking me. 


   Other than what I've said the best advice to all of you who want to start running is to get out there, have fun, enjoy your first races because you'll never run your first 5K ever again and talk to more experienced runners. Most of us who've been around a block or two enjoy talking about running and would love to help someone just starting out.


   Things have been busy as 2015 gets up and running. My coach is running me through my paces and I've got my sights set on the Rochester Marathon this year. I'm slowly building my speed and back up to where I was, but taking more of a cautious approach than I would if I was doing it on my own. It's a painstakingly slow process. My rear right hip continues to ache and cause me to slightly lean to the left. The hip muscles CONFOUND me! But my speed is increasing nonetheless. I've also switched to trying to get more of my runs outside on the roads when the winter weather cooperates. I'll be leading a new academy class through their PT program and we don't run on treadmills. Gotta at least look like I know what I'm doing! I've taken the dog out a couple of times on the trails. He thinks he's a husky, but it's nice to see him smile as we navigate the frozen twists and turns. Even the screwed GTX shoes can't seem to cope with the icy footing. I've received my first Stridebox and so far I'm impressed. I'm going to hold my review until I've gotten a few more to compare. I hope all of you are doing well, running strong and have something you've set your own sights on. Have a great day and let me know if I can help!

PS: Ok, ok. I lied. Today I decided that there's just no waiting until the right moment to do some things. That moment won't ever come. There'll always be aches, pains, fatigue, time-crunches, places to be and a million other reasons not to. Good lord help me and those blinded enough to call me a husband, father, son and friend, the streak has begun again...

Making Your Steps Count

   It's well known my love for technology. Much to my family's irritation my trusty iPhone never leaves my side. Contained within my laptop are irreplaceable pieces of my past like pictures of my son's first runs with me and my running log dating back to 2002. My iPod plays the music that's sped me through two sub four hour marathons. My Garmin running watch has scratches all over it, much of the writing has rubbed off, it looks like it's been through a war. I've said it before, but out of all of my beloved technological devices my FitBit is the one of the ones that I cherish the most. 

   I've owned my FitBit One for about three years now. This particular version isn't one of the wristband models. It's the clip on "One" model and now that I'm used to wearing it, it's become almost like an extension of myself. Don't get me wrong, it took what seemed like forever until I didn't accidentally leave it somewhere like on a locker room bench at my gym. Or I've forgotten to take it off my running shorts before I threw them in the washer. Thank God the company has outstanding customer service and sent me a replacement free of charge. I've even lost it at places like my chiropractor's office where it got wedged in his adjustment table. 

   

   In my career of law enforcement they train us how to spot if someone is wearing a concealed handgun beneath their clothing. Many times a bad guy will unconsciously put their hand on the spot on their body where the weapon is hidden to make sure it's still there. Policemen at my local gas station are always eyeing me up when I'm just making sure my FitBit's still there! I hope I haven't jinxed myself. Haven't misplaced it since last summer!

   I've discussed what FitBit products do previously so I'm not going to go into great depth here. But I'll mention what it does in case you're unfamiliar with these types of devices. FitBit and their devices started the trend of wearable fitness trackers. Their devices act like pedometers on steroids tracking data like steps taken, floors climbed, miles traveled, calories burned and can also rate the quality of your sleep. Some of their newer models even track heart rate and display a caller id when linked with your smart phone. When using their smartphone app you can also enter your daily meals to track calories eaten. After creating a free account with their online website all of this data is displayed in easy to read graphs and charts. They even have a social aspect where you can compete with your friends.

   Being a distance runner who's a techie my FitBit was the perfect companion to analyze everything I did into my day whether it included actively training or taking the dog for a walk and put it into an easily understandable fitness snapshot. It helped me discover some things that I could improve, helped me to loose some excess weight and made some of the more mundane aspects of training fun and interesting again. All of that being said, when you run 30 or more miles every week, have a running streak and cross-train in the gym twice a week you don't have to be too worried about your weight or health. I was already doing the work and I got pretty used to being at the top of FitBit's leader boards easily surpassing most of my friends on any given day.

   As the saying goes, you don't know what you've got until it's gone. After being sidelined with my back injury I had to take almost three months off from any sort of serious training. It was depressing to see all of my stats drop to almost nothing. But I continued to wear my FitBit for the simple reason that I felt awkward without it. Most days though I just couldn't bring myself to look at any of the data. Being out of work and not active made the days sometimes drag endlessly on. Right before beginning running again I was at my lowest point and I don't know why, but I took a look at my fitness information for the entire time that I was laid up. Surprisingly I found that I wasn't as inactive as I thought I was during those seemingly endless weeks. I was active and I began to use my FitBit as a way to grade my progress as I got back on my feet with regards to running. Something that I once thought of as a toy became a powerful inspirational tool to help me through those painful first weeks. 

   I'm happy to say that the running program continues to improve on a weekly basis. I'm still not back to the type of condition that I once was. But with a little more patience and time I'll be back on the top of those dang leader boards. If you're injured or need a kick in the butt consider getting one of these handy little tools. I guarantee you'll love their products and their customer service is the best I've ever seen in a company. It won't do the work for you, but it'll sure make everything a little more fun! If you're interested let me know and I can point you in the right direction. Hope everyone's having a great week! 

   

Happy New Year & Running Ransom Rd. by Calib Daniloff

   So I finally got a second or two of free time this holiday season to catch up on some running related reading that my wife got me last Christmas. I typically like to read fiction that's totally unrelated to running. But a few years ago I picked up a little book called Born to Run by Chris Mcdougall. It was a done deal after reading the book that is credited with single-handedly starting the minimalist running boom. I was quickly hooked reading books related to one of my biggest passions. 

  

   My latest read was Running Ransom Road by Calib Daniloff. It's a blistering account of the author's journey of self-discovery from childhood, to alcoholic, drug user and then finally to long distance runner.

   Throughout the book Daniloff's account jumps back and forth from memories of his early childhood growing up in Washington DC, Massachusetts and Russia. I couldn't imagine the turmoil of moving to such a once "closed" country while going through his tumultuous teenage years. He does a good job of expressing how foreign and isolated he felt living there. It's during this time that he first begins experimenting with drugs and alcohol. 

   As you can imagine, his isolation during those years don't serve him very well when he moves back to the US. He finds it hard to fit in his American schools and eventually gravitates towards heavier drug and alcohol abuse. From my own experiences in a career of law enforcement I know first hand the tragedy and sadness that can accompany such addictions. He gives heartbreaking accounts of the crazy things that he did while high and drunk, and the people that he hurt along the way. It's amazing that his family even talks to him.  

   But the book isn't about addiction. But about how Daniloff digs himself out of that dark world through running. The life of a recovering addict is a life of repentance and healing. He discovers the powerful addiction of running and embraces a good habit for once in his life. I've read before that many recovering addicts love running because of this very reason. 

   Daniloff decides to jump headfirst into the world of running and goes on a whirlwind tour of running seven different races, including five marathons in just a little more than a year. He strategically picks these races in places where he suffered through his various addictions. I like this guys style! The descriptions of the races were a little bare. But he draws you in by recalling flashbacks to a time before he was running and instead, suffering in those very places. 

   At first I didn't really like this book. The flashes back and forth between the past and present were at times, confusing and irritating because they broke up the flow of the story. I did eventually get used to Daniloff's writing style though. I didn't like all of the recalling of all of the terrible things he either did or suffered through. I did however come to respect his relentless journey to set things right with those he hurt and right past wrongs. You gotta love a guy who's humble enough to admit he was wrong so many times and make up for it. 

   I've heard some people say that people who run are only running to "run" away from something in their personal life. I've always hated that description. We're not a bunch of cowards avoiding uncomfortable things that arise in life. But there's truth in us using running to deal with the difficult things in our lives. Through my years running I used it to deal with anxiety, work stress, fear, sadness and rage. It always has a way of bleeding off the negative stuff leaving me a much happier man than when I started. I feel pity on the people who don't have that as a tool in their lives to combat things like that. Daniloff alludes to this throughout the entire book.

   It was a quick read and as I finished the book I found myself revising my initial dislike of the book. I appreciated his honesty about his troubled past. Just from writing this blog I know how terrifying it can be to reveal sensitive things about your life. I couldn't imagine doing that through a published book. I loved his quest. Many of us should strive to do this in our own lives. It's a cause worth championing. Overall I'd say give it a read!

   As the New Year begins I find myself a changed man. Last year started out with such an incredible amount of momentum. I completed my 366 Project, decided to continue it further and chose a new challenge, to run my first 50K. I had to end the Project at 609 days and never got the chance at my first ultra marathon. I couldn't walk, was out of work for a very long time and felt like a complete failure. I was promoting all the wonderful things that I've gotten from physical fitness and running, but I couldn't run one step. 

   I'm glad 2014's over. Now that it's 2015 I don't feel like a failure anymore. It's easy to tote something when everything's "running" smoothly. But throughout my running career I've always had challenges and injures to overcome. It's part of running. Hell, it's part of life. So as this year begins I smile. NOT because I'm going to run 366 days or my first ultra. But because I'm still here, running my challenges down. My discs have gone back in, I've got the best running coach and I'm starting to run at speeds that make me feel like a superhero. It's not perfect, but I've already proved some people wrong. Why not do it a little more? 

   Don't pay attention to the doubters, or listen to your negative self. Believe in the impossible and if you fail, dust yourself off and start back at Square Run! Happy New Year my friends!        

That First Mile

   After running long distance for more than 12 years you can get a little accustomed to certain things. It's just a matter of fact that some of your toenails are going to get that god awful black color and eventually fall off. It becomes so mundane that you even stop bothering to go to the podiatrist to have them removed. It still makes me a bit nauseous, but why pay someone to do something you can do yourself? Anybody other than a runner will think that this is gross. Sorry. 

   You start to refer to things in your neighborhood not by location but by how far they are from your house. Uncle Jim's house is 11.5 miles north, that pier where the fishing is good is three miles exactly that way and the post office is either 10 miles or 12.75 miles depending if you take the second side road on the right. Everything gets noted as a distance related to how far away they are when your running. 

   You also begin to look at your mileage in a different way. Gone are the early days of standing there awestruck at the finish line of your first 5K race amazed that you even finished. Gone is the sweaty satisfaction when you actually run for two hours straight for the first time. Gone are the feelings of being indestructible when you run six days out of seven without killing yourself in the process. 

   I'm a huge believer that anyone can learn to run any distance. It's one of the reasons that I started blogging and video podcasting; to encourage everyone that it is indeed possible to become a runner. All that you need is a sensible training plan, a little dedication and a goal. Runners are some of the most universally accepting athletes out there. We don't care about how fast you are, how far you can run or your athletic ability. But I'm the first to admit that there's a definite distinction between a newbie and veteran runner. That distinction for me was always in distances. I'd never dream of looking down on on a fellow runner who could only run a single mile. Even if you're a professional ultra marathon superstar who regularly wins 100 mile races, even you started out by just running a mere mile. It's where all of us came from.

   That being said I did have a certain amount of pride in the fact that over 12 years of hard dedicated training I developed my ability to run double digit mileage in a single day. When talking to family and friends about how far I was going to run or had run that day I'd say things like, "It was only ten miles." or "Hey honey, I'm going out for a quick 13 miler." Truthfully I never added the "only" or "quick" type words to brag. They were the honest truth. Sometimes one of the most difficult things to master when becoming a distance runner is that running the actual distance is usually much less daunting than the idea. If you can wrap your head around the fact that regular runners just like you and me routinely finish 100 miles races in 24 hours then you've won half the battle. Running long was something that I enjoyed and did well. I just got out there and did it. 

   I don't know if pride is the right term to use, but that sense of pride in being able to knock off long miles became something that was well, just fact. Over time I'd forgotten about that first incredible mile. How slow it was and how it brought me to my knees sweat dripping from everywhere barely being able to breathe. I'd forgotten the beginning. 

   Well there's nothing like a serious injury that sidelines you from even walking to make you remember that first glorious mile. My mind, my body and even my inner spirit had come to rely on what I used to get from all those long distance miles. Being without that has made the last few months difficult to say the least. When you can't even walk all that well you learn to appreciate not only other runners, but all the other things that go along with being healthy and active. You can't mow the lawn as fast as you once did. You have trouble sleeping because your damn body is used to having way more daily steps show on your FitBit. You can forget about having that extra beer or slice of pumpkin pie, unless you want to pack on some added pounds. You quickly discover how many things that you once took for granted are surprisingly related to your running.

   Last week Coach started getting serious with my training and we started adding additional mileage to my weekly schedule. Nothing crazy just an additional half-mile or mile here and there. When you have have big fat ZEROS for monthly mile staring back at you when you look at your training log though, one additional mile seems like a marathon. Like I said, getting over the mental aspect is huge if you want to go farther. So I shoved my fears in the little box and rolled with it trusting in Coach and all the re-hab and healing that I've done. 

   Last Saturday I ran for the first time outside since late August. It was slow, the pain in my right hip still holding me back. I've never told anyone this, but I oddly enjoy watching the seasons change the way my neighborhood looks when I go out for my runs. I'd missed the end of Summer and my favorite season, Fall. It was nice to notice some changes though. That beautiful colonial being built was pretty much completed, the beautiful daises that a neighbor planted next to her rock wall had gone to sleep for the Winter and I could see the Lake through the trees now that all the leaves have dropped. So many changes outside and within me.

   As I trotted back down my street my Garmin beeped; two miles non-stop. The furthest that I've run in a very, very long time. My hip actually loosened up a little bit towards the end. I even managed a few brief spurts at my old warm-up pace. Two miles used to be about how long it took me to warm-up. Now it's become my long distance run. I stood there for a minute hardly feeling the cold late November chill in the air. The early Winter sunsets that I once took for granted on my runs, like so many other things, were not going to be idly dismissed anymore. It was a beautiful, brilliant red sun and I basked in it for awhile.

   Went inside to find my wife and son putting up our Christmas decorations now that Thanksgiving was over. The fireplace was roaring, smelling amazing. They stopped for a moment as I walked into the living room both of them looking up at my sweaty face. My wife asked me how was it? I had to swallow hard as that huge lump welled up in my throat. "It was a good two miles."

   From this day forward, I will never take for granted this gift. I remember where I came from. I remember that first mile...