Choose Your Own Adventure

"Do not go where the path may lead, go instead where there is no path and leave a trail." 

- Ralph Waldo Emerson

I cannot recall where I read this quote, but when I read it recently it made me think about running.  Actually, it made me think about those choose your own adventure books that I used to read when I was kid.  You know, the ones where you get to a certain point and the book says if you think your character does A, go to page X, if he does B, go to page Y, or if he does C, go to page Z.  You choose the path and see what happens.

Where running came in was that sometimes you have to just head out somewhere and choose where you want to go, how long you want to go, and how fast you want to go, rather that follow a prescribed regime.  Obviously, if you are training for something like a marathon, you need to follow a plan, but when you are just running, just for fun, you should experiment.  Have fun!  Try something new.  You never know where the adventure will lead!

Happy running!

Take Two Pills and Call Me in the Morning

Don't let this be you!  However, if you do get a cold (like I have right now), or the flu, you should be doing what this guy is doing.  Get rest, drink plenty of liquids, and take as much time as you need before you start running again.  I know many of you will be starting your 16 week training for Boston at the beginning of the year, so start thinking now about how to avoid colds and other similar illnesses during those early months of the year.  Here are a few the useful tips I've found.

1. Drink Plenty of Water: Drink a glass of water when you get up, continue to drink plenty of water during the day, and be especially vigilant about hydrating before, during, and after your runs.
2. Eat Balanced Meals:  After water, what you eat makes all the difference.  Eat plenty of fruits and vegetables, which contain antioxidants, which are important for your immune system.  Avoid saturated fats, as they decrease your immunity.
3. Wash Your Hands Early and Often: This is the most important thing you can do to prevent the spread of disease.
4. Get Plenty of Sleep: Sleep deprivation can make you more susceptible to colds and other illnesses. Getting proper sleep -- at least 7 to 8 hours per night -- will boost your immune system.  Sleep deprivation hiders performance, regardless of illness.
5. Follow the 10% Rule: Avoid increasing your intensity and weekly mileage too much at the same time. Increase one at a time and no more than 10% over the previous week.  Too much too soon is a receipe for disaster. 
6. Don't Forget to Taper:  Cut back your mileage in the final two to three weeks ahead of a big race, such as a marathon.  This will allow your immune system to recover from all the hard training you've been doing and make you less susceptible to a pre-race cold.
7. Run Outdoors: You're more likely to catch a cold if you stay in the gym all the time because that's where germs can thrive and spread. Germs can't spread as easily in the cold weather, so the more you can get outside during the winter, the better.  Of course, dress properly for running in cold weather to prevent other issues such as hypothermia and frostbite.
8. Avoid Germs at the Gym: Gyms are an ideal breeding ground for bacteria and viruses. But if you have to use the gym, especially if you plan to cross-train, make sure you wash your hands before and after workouts, wipe down all machines before and after use, and bring your own towel.
9. Don’t stop at the finish line: Many runners catch colds after the big race because their immune systems are busy repairing the damage rather than fighting off illnesses. So cold-prevention strategies are especially critical during the three to four days following your race.

Finally, it's important to note that while studies have shown that those who regularly exercise for 30 to 40 minutes a day have increased immune systems, once you get to 90 minutes or more you start getting diminishing returns.  So for those who are training for Boston, the 24 to 72 hour window following your long run is when you are most susceptible to illnesses.  This is the time period where you need to be the most vigilant.  According to an article in Runners World "one way to prevent this dip [in your immunity] is to drink carbohydrate-rich beverages before, during, and after your run."

So, be smart, be vigilant, be healthy!  Happy running!!

Winter Running is Around the Corner

Does this look appealing to you?  Me too!  Winter running season is about to begin.  I hope no one has decided to sit out the winter running season.  While the thought of heading out to run in the snow may not appeal to some, there are many of us who find it to be much more fun than fair weather running.

Of course, you need the proper gear, and there are plenty of articles providing tips on proper winter running, so I won't waste the space discussing them here (I've included a few links at the end of this post).  Instead, I want to focus on what's great about winter running.

Now, you may laugh at my last statement, and mumble under your breath "nothing", but really, winter running can be a lot of fun.  Really!  First, snow is beautiful and fun.  There is no getting around that, like when you were a kid.

Yeah, it can get slippery, but that only happens when there is slush or ice, so you may want to stay in or be careful on those days.  However, a fresh ground cover of a few inches can be wonderful, especially that crunching sound under your feet.  This type of snow makes you work harder, and you end up using a wider ranger of stabilizing muscles, so it's good training too.

Another thing about winter running, it's quieter.  I know that sounds odd, but imagine this.  You are on a trail, no one is with you (except maybe your running partner).  There are fewer birds and animals out, and there are no leaves rustling in the trees.  It's just you.  A few trees may creak and the wind may howl, but other than that there are no other noises.  Just the snow crunching under your feet.  It's tranquil. 

Finally, if you have a favorite trail exploring it in winter will help you see it from a new perspective.  You can see things beyond the trees and bushes and develop an understanding of the broader terrain.  You may even find a new section of the trail that you never saw before.

So get out and run in the snow!  It's fun.  Really!

Some winter running tips and gear advice:

• Winter Running Tips - Active.com 
• Your Guide to Winter Running Gear - Active.com
• Five Essential Winter Running Tips - Competitor.com
• Winter Running Gear - Trails.com

Where Are my Running Partners?

I always have a hard time finding consistent running partners.  There are runners who go to the YMCA that I belong to, but they don't always show up or they don't always want to run when I want to run.

So, I recently joined the Wicked Running Club, a running club based out of nearby Salem, MA.  I am so glad I did this.  Now, I know when and where to find my running partners!   

While there are a ton of good reasons to join a running club, the most important thing you should know is that once you do, you will be a happier runner and you will really get more out of your training.  In the short time I have been a member I have noticed a difference in my attitude and my plans for 2013.

So head out and find your running partners.  Join a running club!

Welcome to my blog

I just came off a stint where I trained for a marathon, raised money for a charity, and blogged about the entire experience.  Check it out, I think it's pretty good, but that's just me!  It's called Training for a Cause. 

It was a great learning experience for me on how to blog, writing about my running, and getting the message out to my friends and family that I have a passion for running and I want the whole world to to know it.  However, I'm not always going to be training for cause, so I wanted to start a new blog where I could write about running and athleticism in general.

Don't get me wrong, next time I am raising money while training for a race I plan on using this blog to post my progress and let folks know what cause I am training for, but that's not going to be the focus of this blog.  I want to share all of my running and training experiences.  The good, the bad, and the ugly!

This blog is for real people who enjoy being active.  If that's you, the stay tuned!