RUNNERS, READY…

Running fun in sub-freezing temperatures!

Today is January 31st, 2020 and here in South Central Pennsylvania we are poised to get the first significant snowfall of this year. Friday was the coldest day of the year locally, and yesterday was not far off.  Likewise today we are also experiencing sub-freezing temperatures as we prepare for the storm.

Saturday also marked the first live-in-person race of this new year. The HumBug Bustle 5K had been delayed from six weeks prior due to a state-wide prohibition against large gatherings in December and part of January. As a result several local races either were either rescheduled or became virtual runs.

It was great to be among the 216 committed runners who showed up to race in the 20°F (-6°C) cold. My amazing friend Bruce finished just seconds behind me.

Pretzel City Sports is a local race timing company owned and run by Ron and Helene Horn with the help of their talented and professional staff. They hold their own race events as well as the races of other running organizations such as the local Pagoda Pacers Athletic Club.

When I ran my first ever 5K race, BEAT BEETHOVEN  back on April 28th, 2019 it was timed by Pretzel City Sports  and just as they have been supporting me from day one, I support them by running in as many of their races as possible. Although I continue to express my gratitude to Ron and Helene because I personally feel I could not be where I am as a runner today without them, they continue to remind ME that I am the one who made the commitment and did the work. To quote Ron from an e-mail he sent me last year after I completed my first marathon:

“While we were glad to offer encouragement along the way, what you accomplished in that period is all about YOU! YOU ran the training runs. YOU ran thru the pain! YOU altered your diet to drop the pounds. YOU went out and did those long runs. Not us. We were honored to be “along for the ride” but it was YOUR ride and you’ve done a life-changing job at it.”

Words have POWER and I hold these words forever in my heart. Ron is absolutely correct. NO ONE can do the work of improving your life for you. YOU must do it yourself, and that requires perseverance and commitment. You will never know what you are capable of succeeding at until you have accomplished it. Once you have achieved your goals, you do not stop! You continue to set new and better goals and plans for the future. Then you ‘pay the universe back’ by providing the support and encouragement to others as they set forth on their own journeys of self-discovery. As the word of God says,’ iron sharpens iron’.

Iron sharpeneth iron; so a man sharpeneth the countenance of his friend. Proverbs 27:17

Yes, it was cold outside yesterday. A runner runs! This means running in all kinds of weather and temperatures. It is nice to have other runners out there with you, but sometimes you have to go it alone if you are maintaining your training, or if there is no race or fellow runners available. You must not stop training or you will lose the training effect and any progress you have made you will lose. In conditions too hazardous to run such as deep snow and ice, or temperatures significantly in the negative zone, your only option may be to run inside on a treadmill.

If you are able to run outside in the winter, there are several important tips that you should follow.

1 Run with a buddy. If there is an in-person race, sign up for it. If you have a friend who can run with you, set up a time and place to get together. If you MUST run alone, stick to manageable distances and established trails.  Make sure you have your cell phone fully charged and with you. If your GPS watch or a running app on your phone allow for ‘live tracking’ set these features up so that your friends monitor your progress and can be notified and able find you in an emergency. You do not want to be lost alone in the woods in freezing temperatures. This can be a fatal mistake.  I bit off more than I could chew on New Year’s Day because I am doing Run The Year, but I was on an established trail, being live-tracked, and came upon a fellow running who was able to pace with me back to the car when I was struggling the last few miles.

2. Always carry water and running fuel. Running burns calories, and your body will burn more calories in harsh temperatures as it struggles to maintain your core temp. Likewise, you must replace the water your body loses while running. You will sweat as you exert yourself, and you may also overheat depending on your clothing. You will lose body fluid in the form of water vapor in your breath while you breath. You may need to stop and urinate. Does a bear piss in the woods? Runners do as well. You need to replace lost fluid. You need to have  some kind of running fuel to provide energy should you suddenly need it. I always run with a packet or two of Accel Gel (a glucose gel similar to GU Energy) from Pacific Health Labs in my running waist-bag. I keep post-run granola or cereal bars in my car. I mix CR-333 in a sport bottle or two for drinking while running, and also have a bottle of post run ReHab mixed up to drink as soon as I reach my car at the end of the run. CR-333 and Rehab are available from CarboRocket.com I swear all by their products. If you decide to give them a try, you can use my personal code TOTHEMAX to receive a 25% discount on your first order, or click this link:  https://carborocket.com?sca_ref=283788.xst8wM5N56  

3. Dress appropriately for the temperature. You will sweat while running and you will heat up, but you do not want to be drenched in sweat and overheated. You know your body comfort zone. As I said, it was sub-freezing yesterday for The HumBug Bustle 5K. There were people who ran wearing shorts. I was passed by a very fast female runner who was only wearing a sports bra. It’s possible for many advanced or physically fit runners to do a 5K in under 20 minutes. It takes me twice that on average. I’m a Clydesdale. The last ten people to run yesterday took more than fifty minutes to finish. You need to have a balance of heat loss and core-heat retention. You will lose most of your heat from your head and fingers.

So first and foremost, HAT AND GLOVES!

Wear an appropriate cold-weather hat, preferably with ear flaps that can be deployed if necessary. Wear premium runners gloves. A face buff can protect your face as well as warm the air you breath.

Next layers!  

The fabrics closet to your skin should be moisture-wicking. After that a hoodie and cold weather windbreaker if necessary. Both should have a zip-up front that allows you to vent if needed. Remember you will heat up as you run. Dress as if it’s 20°F warmer than the ambient temperature, but don’t neglect the wind-chill factor or potential precipitation.  You DO NOT want be outside in sub-freezing temperatures underdressed, being pelted by wind, snow and ice. EXPOSURE CAN KILL! As soon as you stop running, you will get cold.

Lastly keep a dry set of clothes in your car.

As soon as possible after your run, change into warm dry clothes.  Your core body temperature drops as soon as you stop running. You will get cold very quickly especially in clothes wet with perspiration.   

AND THEN THERE WAS COFFEE!

Reward yourself after your winter run with a nice hot cup of coffee, cocoa, or if you prefer, tea. Nothings takes off the edge of winter then having a nice hot drink after a long cold run. You can have your hot beverage of choice waiting for you in a thermos or hot mug your car, or stop for carryout on the way home.

If you have additional cold weather running tips and tricks, please leave a comment. If you are local to me, you can find me at these upcoming races:

February 2021

Chilly Cheeks 11k Trail Run February 7 @ 10:00 am Reading, PA

Shiver by the River 10k February 14 @ 10:00 am Muhlenberg, PA

Arctic Blast 6k February 20 @ 10:00 am  Birdsboro, PA

March 2021

Ugly Mudder 10k Trail Race March 7 @ 10:00 am Reading PA

Shiver by the River 10k March 14 @ 10:00 am Muhlenberg, PA

As always, I wish you success and happiness!

RUN THE YEAR!

HITTING 2021 RUNNING!

2021 is a whole new  year and now that we’re done putting a bow on 2020, it’s time to dust off the ashes of the old year and do what needs to be done to make 2021 a better year than the dumpster fire we all just survived. I don’t think that there’s a person alive today that will look back on 2020 with fond memories.

So here we are in this new year with another chance to start over once again. As I stated in my previous blog post, this year I’m changing the format of InstantCoffeeWisdom.com a bit.  New content will still be uploaded on Sundays, but only once or twice a month instead of weekly, and I’m shifting the focus away from finance and politics towards running and fitness. You may be asking yourself why. The answers are simple. Over the last three years, I have provided you all the tools and advice you need to get your financial house in order.  I’ve proven by my example to you that just as I am having a comfortable life free from the self-imposed monetary burdens that enslave many people, you too can free yourself from these chains. I have written over 100 articles on budgeting, saving, planning, and investing. I’ve provided you the keys, now you must open the locks and free yourself. You must do it yourself, I cannot do it for you.

As for the lack of discussions of politics, let’s just say that I’m done with politics for the foreseeable future. The results of the 2020 presidential election broke my heart, and I see dark days ahead for my country. Donald J. Trump was the president America needed. May God have mercy on our fallen nation.

As I have said many times in the past, your health is your wealth. Staying strong and healthy will shift the odds in your favor of a long and happy life.

I started 2021 by hitting the ground running. I mean this both figuratively and literally. The phrase ‘hit the ground running’ means to start something and proceed at a fast pace with enthusiasm. On New Year’s Day, January 1st, 2021 I did something again which I did last year. I got up early and went out for a run. Unlike last year though, this time it was a solo run, as well as a virtual race.

Last year when many of my official races were cancelled, I discovered ‘virtual races’. If you are unfamiliar with the term a virtual race is one when you sign up online and pay your entry fee.  Then you pick your own course and distance, and time yourself with your GPS runner’s watch, or phone. You upload the results and you get your medal in the mail.

Now I had signed up for not just one but TWO virtual different virtual races. One for just that day, and one that lasts the entire year.  For New Year’s Day, I selected a virtual race called ‘Run out of the 2020 Zone into the 2021 Zone’ because the finisher’s medal had a Twilight Zone theme to it. This race was sponsored by Goneforarun.com  I was only intending to run a 5K, but I got caught up in my enthusiasm and kept on running. I don’t know what I was thinking when I passed the 10K turnabout point and kept going. It was below freezing and I was not prepared for a long run. For some odd reason, the thought of running a half-marathon popped in my head, but by the time I had run 4.7 miles (7.6K) down the trail,  I knew I had bitten off more than I could chew and had to turn back.  The final 2 miles were a struggle, but another  runner who had passed me earlier was now heading back as well, and she was able to provide encouragement and conversation as we matched pace and ran back to the start.  It was a good thing Kris happened by when she did because I was discouraged and just walking at that point because I was cold and tired. I ended up finishing with a 15K (9.3 miles) that took 2 hours 38 minutes 46 seconds to complete.  The temperate was 24°F (-4°C)

What prompted me to press on beyond my initial intention of just running 5K (3.1 miles) was the OTHER virtual race I had signed up for. For 2021, I had opted to join the RUN THE YEAR CHALLENGE. This is a yearlong virtual race offered by runtheedge.com where you run 2,021 miles in 2021. It has a beautiful finishers medal that anyone would be proud to display.

Now how you run this seemingly impossible distance is entirely up to you. The key is to have a plan, and this is where the 6P Rule comes into play. Simply stated  the 6P Rule is: ‘Prior Proper Planning Prevents Poor Performance‘.  Memorize that phrase, learn it and live it. If you are going to be successful, you MUST plan. If you fail to plan then you plan to fail. There are no ifs, ands, or buts about it. Without a proper plan firmly in place at the onset, failure is inevitable.

When you divide 2,021 miles by 365 days you get 5.53 miles per day. That’s not a bad exercise goal to stick to for the year. I do not own a treadmill, there is no space in my apartment.  Running outside is far better, and it’s free. The problem lies with the weather. There are days when running outside is a miserable option, or even out of the question. As I said, right now it’s bloody cold outside, but I am managing to run about  20 miles a week despite the cold weather and the 60+hour work weeks I face at my day job. I’m trying to run distances of at least 7.5 miles at a clip. Sundays are my long runs, so anything up to a half-marathon is possible , weather permitting.  Last Sunday Jan 17th 2021, I ran a winter half-marathon for the 1st time ever. Temperature was 36°F. I chose the 2020 Dumpster Fire Half-Marathon from virtualstrides.com

Just like 2020 was a Dumpster Fire of a year, so was this run. To my credit, I did not give up despite the cold, but this was my worst time ever for completing a race of this distance. 4hours 26Minutes 55seconds. Normally I can run this distance in about 3 hours or less, but I have NEVER run this far in temperatures this frigid, so there is no sense beating myself up over this.

Last night I ran 7.5 miles, and it was a much faster pace.  So far this month I have run 50 miles. Today is Sunday Jan 24th 2021 and I’m going for a long run, probably a 15K again. As I RUN THE YEAR, I will continue to post progress updates as well as upcoming races where I can be found.

NEXT 2 UPCOMING LIVE RACES:

HumBug Bustle 5K Saturday Jan 30th 2021 Reading PA

Shiver by the River 10K Sunday Feb 14 2021 Muhlenberg PA

When the weather gets warmer, I should be able to run further distances and more frequently.  I only have 1,971 more miles to run, and I have the strength and motivation to accomplish it. Perhaps my fitness journey will encourage you to pursue one of your own.  The year is still young. As always I wish you success and happiness!

WATCH IT!

Another record broken!

watch it

‘Whether you think you can, or you think you can’t–you’re right.’ —Henry Ford

Stopwatches in one form or another have been around since before the USA was even a country.  The very first stopwatch was called a “physician’s pulse watch” invented by Samuel Watson 1695 as a custom project for surgeon John Floyer. It was able to measure an accuracy of 1/5 of a second.

In 1816 Louis Moinet  created the “compteur de tierces” (1/60 second counter), which looked remarkably like a modern stopwatch, and could be reset at the touch of a button.  This personal scientific instrument was way ahead of its time (no pun intended). It would take another century before a more precise stopwatch would be produced. In 1916 the Heuer watch company produced a  stopwatch accurate to 1/100 of a second.

Since the nineteenth century stopwatches have been an essential tool in  the racing circuit. By 1881 they were joined by the ‘photo finish’ invented by photographer Ernest Marks at a track in Plainfield, N.J to determine winners of  horse races that were ‘too close to call’. These instances where the outcome was to ambiguous to be determined by the naked eye used to be referred to as ‘dead-heats’. In the result of a dead-heat, officials had no choice but to declare the result a tie. Now in the current day improvements in technology, including digital super-slow motion replay, computer tracking,  pressure-sensitive digital timers,  and chip timers have rendered dead-heats all but extinct.

In 1962 science fiction author John D. MacDonald wrote the novel The Girl, the Gold Watch and Everything. In the novel Kirby Winter inherits a remarkable stopwatch that can literally stop time for everyone and everything, except for the person holding the watch. Kirby uses this incredible watch to change his life for the better.   

Last month I brought an incredible watch to change my life for the better too, although it’s not as awesome as the watch Kirby Winter had in the aforementioned novel. It was an anniversary gift to myself was I was coming up to the one-year as a runner date.

Just over a year ago I started training for my first  ever race. The event was called Beat Beethoven and held at Alvernia University in Reading PA on Sunday April 28th, 2019.

20190428_092049 (1)

The event was timed by Pretzel City Sports, a local race-timing company owned by Ron Horn. I was both excited and terrified. I finished the race and made by goal. I vividly remember being told I did great by a woman who I later found out was Helene, Ron’s wife. My second race was a 15K the Chobert Challenge, also timed by Pretzel City Sports (PCS). My first half Marathon was the Bird-in-Hand Half on September 7, 2019. Although PCS was not timing the event, Ron and Helene were in attendance and again gave great encouragement.  All in all I ran nearly a dozen races last year, picking up tips and making many friends along the way.

75429542_2541303579257459_5398820186524483584_o

Two things I noticed about my fellow runners, besides the encouragement.

  1. Many of them wore these long socks.
  2.  Many of them had special runner’s watches.

In 2020 I planned to run two dozen races and compete in my first ever full marathon. Then  COVID-19 struck and the virus that shut down the world closed all the gyms and then began cancelling one race after another.  To date all my official timed races that had been slated for April and May have been cancelled or postponed, and June is now looking iffy too. As I had been relying upon timing results and marked distances from these races to chart my progress, this became problematic.  You don’t know how far you’ve come unless you keep accurate records to chart your progress. I don’t even have the treadmill at the gym right now due to this stupid virus!  A runner runs and I refuse to let some  virus  derail my marathon goal!         

Fortunately I have good friends to run with, marked trails to run on, and I was using my smart-phone to keep time, more or less. If you’re going to do any job well, you need the proper tools. Most of my running friends have runner’s watches. So I bit the bullet and made the purchase. (This watch cost more than any of my first 3 used cars!)

I decided to purchase the top-of-the-line tri-athlete Garmin Forerunner 945. Garmin makes one other even more expensive ‘total’ sports watch, the Garmin Fenix 6X Pro, but as far as runners are concerned it’s the Forerunner line, and the 945 is the top!

20200419_152915

There are many players in the sport-watch field, but Garmin is widely believed to be the industry leader.

Most runners have the discontinued Forerunner 235 that came out years ago. This is Gina’s 235:

608402256

My 945 has many features that earlier models do not have, as well as all the common features that  runners have come to rely upon. After using my watch for just one month, I have seen a definite improvement in my performance.  For a more detailed list of feature specs on the watch, this is from the Amazon listing:

  • Premium GPS running/triathlon smartwatch with music
  • Download songs to your watch, including playlists from Spotify, Amazon Music or Deezer (may require premium subscription with a third party music provider)
  • Performance monitoring features include Vo2 Max and training status with adjustments for heat, altitude Acclimation status, training load focus, recovery time, and aerobic and anaerobic training effects
  • Garmin Pay contactless payment solution (available for supported cards from participating banks) lets you make convenient payments with your watch so you can leave your cash and cards at home
  • Full color, onboard maps guide you on your run so you never get lost during your workout
  • Safety and tracking Features include incident detection (during select activities) which sends your real time location to emergency contacts through your paired compatible smartphone
  • Battery life: Up to 2 weeks in smartwatch mode, 10 hours in GPS mode with music or up to 60 hours in UltraTrac mode. Display resolution – 240 x 240 pixels

I haven’t  yet mastered all the features as I am still in the learning phase, but this is definitely the king of sport watches, and I have never been more happier with a purchase of a wearable tech product.

The watch tracks and records  all my runs via GPS. It lets me know when I make a new personal record!

20200415_173108_Burst01

It monitors my heart rate and oxygen levels.

It has a coaching function.

20200423_191735_Burst01

It makes predictions based on my performance.

20200416_203240_Burst01

I can download maps!

20200429_175546_Burst01

It  has a compass!

20200429_175647_Burst01

Oh, and it can tell time.

20200408_121730_Burst01

Because of the expense of this item, I highly recommend purchasing an extended warranty, and investing in a screen protector like I did to keep the watch face from getting scratched.  If you are a serious runner, you want to protect this invaluable tool for as long as you own it. As always, I wish you success and happiness!