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The Heat is On!

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During the past week, I ran two races in 80+ degree temps, with high humidity under sunny skies. It was hot! In July we might, and perhaps should, expect that. Coincidentally I’ve been reading Alex Hutchinson’s Endure in which he probes various conditions elite athletes overcame to achieve new heights. Or if they miscalibrated, went over the edge.   This book is a winner – Hutchinson has done his homework along with first-hand experience as a top middle distance runner. He was also an inside journalist on Nike’s attempt to break the 2-hour marathon in May 2017.

Considering the recent heat spell, the chapter on heat was relevant. I’ll paraphrase how Hutchinson describes it. When core temperature rises, blood shunts to the skin as a way of dissipating heat and cooling the body. This mechanism works up to a point but there’s a tradeoff – this shunting steals blood from internal organs. At the extreme, heatstroke makes an appearance. This is dangerous stuff. When core temperature rises above 106° the self-regulation process breaks down and external cooling (ice baths!) is needed immediately to avoid long-term damage. I thought back on an experience with my first car — a ’56 Chevy. It ran well but burned oil – about a quart every 150 miles. I was on a trip and missed checking the oil and suddenly smoke started coming through the steering wheel. I stopped, let it cool, and refilled the oil. It had plenty of water but parts of the engine needing lubricant had been compromised. The car started OK but never ran the same. While our bodies are designed to regenerate, there are limits. We may recall Alberto Salazar’s 1982 Duel in the Sun at the Boston Marathon. A dehydrated Salazar beat Dick Beardsley by 2 seconds, but collapsed and nearly died. Reports suggested his immune system was permanently compromised. He never ran as well again.

I then went to the Bible – Tim Noakes’ Lore of Running, the 921 page tome on everything you might want to know about running, in which he has a section on heat hazards. Suffice it to say, there is a gradation of risk from heat exposure with the continuum moving from a malaise tending to slow our pace to full-fledged heatstroke. Noakes describes, in some detail, how air temperature, humidity, wind, and the athletes’ sweating capacity are all relevant factors.   Regarding the first two, you may have heard of the Wet Bulb Globe Temperature guidelines, the accepted index races use to cancel or suspend a race, and which results in a line graph showing moderate, high and very high risk from the combination of temperature and humidity. For example, the High Risk line intersects at 80° and 70% humidity and at 90°/30% and the Very High Risk line at 100°/30%, 90°/70%, and 85°/85%.   Thus, humidity is a key contributor. When driving to a race our car thermometers show temp but not humidity. So we must be vigilant.

As to wind, recall your experience in front of a fan on a hot day or over you at night when trying to sleep in a room without AC.   The ambient air temp is not cooler, but it feels cooler. By some accounts by as much as 10 degrees. We lose heat energy to passing air molecules but if the air is stagnate, that effect recedes. So on a hot day running into the wind is good even if it adds resistance.

The section on sweat capacity got into the weeds, but in essence Noakes notes individual differences plus the vital importance of acclimatization. Our bodies are better prepared in the fall for the heat after a summer of training in it.

Perhaps most interesting was Noakes’ conclusion that heat hazards are more prevalent in shorter race distances, say in the 5K to 10K range. He attributes this to trained athletes being able to expel heat better when in their aerobic zone, a place we stay for most of a longer race. It’s when we exceed this capacity, even for a short time, that we can expect trouble.   Both Noakes and Hutchinson encourage hydration but agree this is not insurance against a heat event. Recall my ’56 Chevy had plenty of water! And let’s not forget the effects of age on our ability to manage heat. All of our aging systems are less resilient to heat stress.

My take away is we need to be smart. That on any particular day, we should account for the four factors: temp, humidity, wind, and conditioning, and adjust accordingly. Usually that means adjusting pace or time of day we run, but it might also mean running shorter and picking up our miles on a cooler day.   Best on the hottest days to run with somebody or carry our phone. If we find ourselves succumbing to heat, immediate help is paramount.

Thankfully summer is here. Not long ago we were figuring out how much to layer. Enjoy these long, warm (sometimes hot!) days but be safe and stay cool!

Play On!

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Play On by Jeff Bercovici, just released, is a great read about how older professional athletes in various sports are flattening, and even bending back the aging curve. It’s loaded with insights about things master’s runners care about.

Bercovici starts with an account of how Meb Keflezighi won the 2014 Boston Marathon, which is particularly relevant since it also speaks to the bizarre conditions of the 2018 race.   In 2014, Meb was a clear underdog against one of the strongest fields ever assembled for Boston. He wanted to run a steady pace, which resulted in him taking the lead after nine miles as others were taking stock of each other and thinking Meb would come back to them. He extended his lead to over a minute in the Newton Hills. When at mile 22 it became clear Meb was for real, two Kenyan runners, Wilson Chebet and Frankline Chepkwony, went on a tear to catch him, cutting their pace by 20 seconds a mile. The margin evaporated to six seconds at mile 25 and it looked like Meb was toast. But it turned out the chasers had gone into anaerobic debt to catch him while Meb was still within his aerobic self.   They fizzled in the final stretch and began to look like the Tin Man in the Wizard of Oz, while Meb’s form stayed true to the end. Fast forward to 2018 when Desi Linden and Yuki Kawauchi both bided their time, letting the front-runners, who were totally thrown off by the cold, rain and stark wind, set the pace. Desi went into overdrive at mile 22 and blew by a fast-fading Mamitu Daska, who only minutes before had looked invincible.   Clearly, Daska had gone anaerobic to forge her lead and fight the elements, whereas Desi ran a steady race within herself. Kawauchi, too, kept in the race but let others expend themselves and was there when they folded.

Whether we’re young or old, but especially as we age, we have to pay attention to what’s in the tank and how to use that. To this point, when you’re driving on an open flat road set the cruise control at 55 for 10 miles. Check your mpg reading. Then reset and do 10 miles at 70 mph.   You should notice a marked difference, maybe up to 15% less at the faster speed. Compare this to running — we train to increase our aerobic capacity so we can run faster and longer without going into anaerobic debt. But there are limits. If we go too hard we find ourselves struggling like Chebet and Chepkwony.   We can run at a faster pace for a while, but at a cost and we can’t pull into a gas station to fuel up. Pacing is both an art and science!

Elsewhere in the book, Bercovici boils kinesiology down to two words: mobility and stability. And provides various examples how professional athletes incorporate exercises into their routines aimed at shoring up these aspects. In running, we know speed is a function of stride length and cadence. Most competitive runners largely maintain cadence through their 60s, but as muscles weaken, joints stiffen, and tendons lose elasticity, stride length declines. And race times suffer! So, what to do? It may not be a magic elixir, but skipping and jumping drills can help. These don’t have to be extreme plyometrics as performed by collegiate and Olympic level athletes. Rather six to eight modified drills that work the muscles and tendons up and down the kinetic chain. Doing these several times a week for about 10 minutes per session should provide a boost to both your running rhythm and stride length.

We all want to play on! That may mean something different to each of us. But there are some common themes Bercovici suggests at the end of his book, including: ramp up training gradually, training harder on hard days and easier on easy days, regular mobility training aimed at enhancing range of motion, eating well, believing in ourselves, and a willingness to diversify sports we participate in. All of this makes good sense. So, let’s play on!

To Race or Not Race: That Is The Question!

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Is it a stretch to suggest this Shakespearian corollary applies to competitive runners? Most of us have at least some of our identity connected to this sport we love. Not seeing our friends at races and toeing the line attacks our sense of self.   George Sheehan probed this years ago in his first book Running and Being.

However, to shift from the existential to the practical side of the question, we competitive runners find ourselves in this predicament, probably several times a year. We train to do well in peak races that have meaning for various reasons.   For me I look forward to doing well in the USATF-New England Grand Prix series and the BAA Distance Medley (5K, 10K, Half). I know the best runners will be at the Grand Prix races and I want my age-class competition to know I need to be reckoned with! At root, these rivalries are supportive and rewarding. Camaraderie develops because we have each made sacrifices over an extended time. And races are a celebration of that. The BAA races are all large (~10,000 runners) events drawing an international field and there’s a definite “buzz” being part of then.

If you’ve followed my blog, 2017 has been a year marred by a bad fall in February resulting in rib surgery and not being able to run for three months and then only incrementally returning to training. I essentially lost seven months of high-level racing, which I missed dearly.   I was looking for some redemption in the fall and beginning to feel the chops returning in September. I had increased the quality of my workouts, throwing in speed and some hills, had shed several pounds, and lined up at the Lone Gull 10K Grand Prix race on September 24 ready to race. It was a warm day so I scaled back expectations a bit, but otherwise met my goal. I saw the BAA Half Marathon two weeks later as an additional statement of my return. But as I warmed down from Lone Gull, my left hamstring felt tight then started to hurt.   As I made the long drive to Vermont later that day, it was throbbing. Clearly I had done something.

On the surface, it didn’t seem this should be happening. I had progressively upped my mileage, including 14-15 mile long runs every other week along with regular strength work. But the quality had been lacking.   So during the prior month I started doing eight to ten 100-150 meter striders several times a week. And was doing 800-meter repeats on the track at least weekly. I had also moved from my Boston apartment the prior month and was moving things to Burlington, Vermont where I had recently bought a condo. On top of that I was in the final stages of retiring from the Boston non-profit I had been with for 10 years. Certainly the running was helping to moderate and manage these changes, but the overall stress level was high. Something was bound to give. And it turned out to be my hamstring.

I proactively approached the recovery by water running the next four days along with light stretching and weights. The hamstring mostly calmed down, so I went for a run but felt it quickly tighten up and begin to hurt. So I walked a bit and headed back to the pool. Fortunately, my massage therapist had a slot that afternoon. He did his thing and suggested I had strained but not torn the hamstring as he was not finding “hot spots” indicating a tear. That was good news, but based on my symptoms I surmised I had a 1½ grade strain. The literature says it takes 1-3 weeks for Grade 1 strains to heal and 4-8 for a Grade 2, so that left me thinking I needed three to four weeks of active recovery (including light running) to fully resolve the issue. I kinesio taped the hamstring and in several days was able to run six miles at a gentle pace, though with some tightness and post-run soreness.

But the BAA Half was looming – two weeks after Lone Gull. At stake was a third straight age-class title, which would qualify me for a waiver from the $200 fee for next year’s medley and a guaranteed entry. In spite of walking/jogging the BAA 5K in April and a pretty slow BAA 10K in June, a respectable Half would give me a chance for the title. I was feeling game to give it a try. But then three days before the race, I came down with a nasty cold that developed into a hacking cough, making it hard to sleep. I went for a five mile run on Friday and barely moved! To meet my goal I needed to run 2 ½ minutes per mile faster on Sunday.

Sometimes you have to step back from the moment to gain perspective.   I assessed I had a 25% chance of running the BAA Half at my goal pace and not setting the hamstring back; a 50% chance I would finish the race at a slower pace (which would hardly be satisfying) and leave the hamstring more sore, setting back full recovery at least a couple weeks; and a 25% chance I would further injure the hamstring and set my self up for an extended recovery.   While I have taken many risks in my life, I generally live by the law of averages. I didn’t like the 25% chance of doing no harm. So I didn’t run. My choice was borne out by the six-mile run I did during the time of the race at a pace well over a minute slower than I would have attempted at the race. The taped hamstring felt stiff throughout the run, and was a tad sore afterwards. Pushing it for more than twice the distance would almost certainly have resulted in one of the 75% negative outcomes.

I thought I might question my choice. But I’m actually relieved I could make this decision and look forward to resolving this issue over the next two to three weeks and get back to serious training and racing.

I know other runners have stories like this. Sometimes we take a chance and win; sometimes we lose. But the important thing is the long view — to stay in the game. That was my motivation today.

Ed Whitlock – Last Lap

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Ed Whitlock died on March 12 at the age of 86.   In running circles Ed Whitlock was an icon, an enigma, and someone who defied the aging process. He set world records at various distances after turning 70. Five months before his death he ran a 3:56 marathon in Toronto. Physiological tests indicated the highest VO2 Max of anyone measured at his age and his muscle retention astounding. He was a rail at 110 pounds, carrying no extra baggage.

I had dinner with Ed and Bill Dixon a few years back at the Stockadeathon. Ed was a pretty understated and unassuming guy. Had a twinkle in his eye and clearly enjoyed being around the races. He didn’t like to train and was known for his endless laps around a local cemetery. He didn’t listen to music – just ground it out. Maybe he experienced a runners high in the races – he certainly did not in training. Ed did nothing but run – no weights, stretching, or cross-training.

Ed died from prostate cancer that had apparently spread to his bones. He didn’t say anything publically about it, which is why it caught most everyone by surprise. Surely Ed knew something was wrong, but had he been diagnosed, it’s unlikely he would have undergone treatment. Ed lived by the basics and chemo and hormones would not have been his cup of tea.

While I certainly marveled, along with everyone else, about Ed’s longevity and accomplishments, there was little about his training I could relate to. My premise is, and has been, that we can’t just run to succeed in later years. I advocate strength and flexibility training, running equivalents, and a break from constant running. And I still think for 99% of us that is necessary. Perhaps Ed did a disservice to some by suggesting, indirectly if not directly by his own example, that this work was superfluous. Ed had a certain body type and constitution that allowed for his particular regimen. But if that works for 1 out of 100, it won’t for the other 99 of us. As we age, we hopefully continue to have the fire to drive ourselves to do our best. For me, the full complement of training is both enjoyable and necessary to do that.

So we celebrate Ed Whitlock’s life as a pioneer who showed aging is relative and need not be as progressive as once thought. Ed, it was great to read about the records you broke. But I view you as an Experiment of One, and in some respects you were probably one-of-a-kind. You found what worked for you and followed your passion. Perhaps that is your lasting legacy. Certainly that is all any of us can ask of ourselves.

How Many Pairs?

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When I worked at Marathon Sports, I was surprised how many customers came in to replace their one pair of shoes. Often the old ones were way beyond worn. Maybe I’m spoiled, a collector, or both, but I feel my closet is empty without a choice of running shoes. At the store, I didn’t want to come across as hard sell – out to boost sales. But my motivation was sincere. So I tried various ways to broach the topic. Sometimes successfully, more often not. 

So, how many pairs is enough? 

As with most things, it depends. Do you just run on roads, just trails, or both? How many days a week do you run? How far? Do you race a lot and/or do regular speed workouts? Are you a bigger or smaller person? Is your gait light to the ground or do you tend to strike hard?

You want an answer, not more questions. OK! Simplistically, for most runners I suggest three pairs. Your main pair is your regular trainer. Something with a basic amount of cushion, such as a Brooks Ghost or Adidas Energy Boost for neutral runners or an Asics 2000 or Saucony Guide for those needing some support. Your second pair can be a newer model of the same shoe or a similar fit of another brand (preferred.) The aim is to give your running body a break from the same old, same old. Also, alternating your shoes gives them a chance to air out. Not to be an alarmist but there are fungi lurking in our shoes! Above all, never (never!) let any pair of shoes you run in get too worn. Many customers coming in with tattered shoes complained of achy knees and feet. There is a connection! For some runners, shoes lose their resiliency after 200-250 miles. For others it’s more. Rely on feel, not some arbitrary mileage or passage of time. 

I’d like to note something I practiced before working at the running store – stockpiling! I did this when I really liked the model I was using and there was a good online close-out price. A secondary concern was whether the new model would fit as well. I recall once ordering five pairs of closeout Asics DS-Trainers. When they arrived I numbered the tags to track them. The reasoning for stockpiling is sound enough – “why mess with what works?” But shoes do evolve from model to model (usually but not always to the good) as a result of user feedback. There is a perception (not totally unwarranted) by changing models shoe companies are out to get us to buy more shoes. But if you’re running regularly, several pairs a year is ideal anyhow. And as noted above, your feet and body benefit from a change, however slight. I know closeout prices are hard to pass up. So maybe you buy one pair on closeout rather than three (or five!)

For your third pair consider racing flats or light trainers. You can use these for racing and maybe once a week lace them up for faster tempo runs or speed workouts. It’s fun to run fast! And lighter shoes will help you do that, as long as you don’t overdo it.

So that’s the basic guideline for road/path/track running. Three indeed! Now if you mix in some trail running, it’s good to have a shoe intended for that purpose. Trail shoes usually have deeper and firmer soles, so when you run over big stones you avoid a bruise and can better traverse uneven terrain. If trails are your main venue, then a second pair of those, as noted above for road shoes, is suggested. 

You might wonder how many pairs I have. I counted 14! When you’ve worked in a running store, promotional shoes come your way gratis and after you’ve tried on the latest and have a nice employee discount, there is incentive to stock up. I admit this is excessive (if not obsessive!) I generally run five days a week and find I gravitate towards three different brands and models of trainers and two pairs of racing flats – one for 5K and 10Ks and a slightly more cushioned one for half-marathons. So I have some culling to do! I’m involved with a non-profit supporting kids in Haiti so I will be passing on most of these little used pairs.

So, this is one view on that pervasive shoe question. Happy roads and trails. And please remember; don’t run in shoes past their prime!

Running Times – Gone!

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Running Times started in 1977, the year I took up distance running. There really weren’t good running books back then so the magazine became my go-to source. I devoured every issue, usually reading it cover to cover the day received. Without fail, there was something, usually many somethings that could be incorporated immediately into one’s training and racing. I kept piles of RT around, only discarding them when making long distance moves. 

There were regular features. I loved the Shoe Guy, J.D. Denton, who owed a Fleet Feet store in Davis CA. His offbeat articles on life in a running store were funny, refreshing, and educational. The Owner’s Manual, written by various authors but often Pete Pfitzinger and Owen Anderson, provided a plethora of training advice. I lost count the number of times I had developed an injury or training impasse that the current issue addressed, as if the writers had been talking to my training partners! Nutrition, coaching, shoe reviews, performance tips, race results, and the latest discoveries in sports medicine and psychology were regular topics. Generally an accomplished masters runner was profiled along with their training regimen, providing many good ideas to try. Every year they ranked the top masters (about 10 deep) by age group. Alternately, it showcased high school and collegiate runners. Without Running Times, I probably would not have been aware of others in my cohort around the country or the juggernaut college programs.

What made Running Times unique was both the quality and depth of its articles. RT was not glossy, like Runner’s World, but was full of substance. Many articles were four to six pages long, with illustrations to break up text. Every issue had a nice balance. Even the ads were good – I bought a number of books and gear from the Marketplace section. For many years the last page was reserved for “By The Numbers”, a list of obscure running factoids. 

About 15 years ago I stopped discarding. The pile grew. There was no way to mine the gold in those pages. So last year I started going through the pile, from oldest forward, cut out articles and pasted them in notebooks by topic. Typically about half of each issue was worth saving. This process took several months, because I invariably read the articles while cataloging. Gems galore! I left room in the binders for many more years of Running Times.

Then in the December 2015 issue, a bombshell. Rodale Press, the publisher of Runner’s World, which had acquired Running Times in 2007, would discontinue it in January. I had passively wondered if/when the ax would fall when the magazine was sold. Rodale said they would maintain the tradition and focus on more serious running. And for many years they did. Maybe the 115,000 circulation, compared to Runner’s World 800,000, wasn’t enough to justify RT. The public statement was that Rodale wanted to stay “focused and aligned for continued growth as a company.” Another way of saying Running Times wasn’t paying off. They said they would incorporate aspects of RT into Runner’s World. But after four issues, it’s clear Running Times is gone, solid gone. Remnants of RT in Runner’s World are hard to find.

We live in a world of change. And in business consolidation rules. The small guy gets squeezed out. Maybe it’s a faint hope that some enterprising, idealistic folks will buy the rights to Running Times and recreate the magic that leapt off the pages for 38 years. Meanwhile, I have three filled notebooks to leaf through. Not all is lost!