fitness – Instant Coffee Wisdom

CARPE DIEM?

DON’T JUST ‘SEIZE THE DAY’, CELEBRATE IT!

Long time no see

Hello again! It’s been a long time. I’m sorry to break the fourth wall like this, but this is my first blog in a year so thank you for your understanding.

April is a very important month for me, and specifically the last Sunday of the month of April. To quote the first line of the poem Song of Myself by the poet Walt Whitman “I celebrate myself, and I sing myself”. The epic 52 part poem was written in 1892 and has a lot to say about a lot of things, but the gist of it is we are all connected, you should love yourself because you are unique in all the world, and you should embrace the beauty of nature. In short, life is meant to be enjoyed, shared, and celebrated.

Sunday April 28th, 2019 was the day I became a runner. It was the date of the 1st 5K race I ever ran BEAT BEETHOVEN held at Alvernia University in Reading PA, and timed by PRETZEL CITY SPORTS. That day marked to start of a journey of self-improvement and self-discovery. If you had told me back in 2018 that one day I would be running trails in forests, up and down mountains, and across creeks. I would have called you insane. The thought of running marathons was the furthest thing from my mind. Then by accident I made the online acquaintance in a coffee chat group on Twitter of an ultra-marathon runner named Nathan Maxwell. He was always tweeting about these incredible distances he ran. One day, I asked him if he thought that I could ever run a marathon. He said absolutely, start with a 5K, and work up to it. The rest is history.

Running is now a part of who I am. It’s how I self-identify. I cannot imagine not going to races, being with my running friends, and being outdoors enjoying nature. Physically I am now in the best shape of my life and getting better all the time. I have never received as much encouragement and support as I have since I’ve made the connections I have in the community of my fellow runners. Iron sharpens iron!

So ever since that first 5K back in 2019, I make a point of celebrating the last Sunday of April as the anniversary of my becoming a runner. My so-called ‘RUNNERVERSARY’ . It is a personal celebration of all that I have achieved. In 2020, I signed up to run Gettysburg on April 26th with friends, but the race ended up getting postponed until October 18th that year, so we all ran a virtual half-marathon that day instead. Now I always run a half-marathon on the last Sunday of April, which is usually when Gettysburg is supposed to be run, but if the date doesn’t match up, I do a virtual half. Either way, I get a medal. It is a personal belief of mine that if you run a half-marathon or longer, YOU DESERVE A MEDAL. 13.1 miles (21 kilometers) is nothing to sneeze at. You need to celebrate that level of achievement and determination. A medal or trophy is a physical object that you can point to and proclaim “I ACHIEVED THIS”. Running is a celebration of self! Don’t just seize the day, celebrate it in the company of your fellow weekend warriors.

At this point, you may be asking yourself why if running is so important to me did I stop blogging about running last April?

2022 was a hard year for me. I didn’t run as much because of rehabbing a hamstring injury, and then I lost a good friend when SUDDENLY, SUZAN passed away. Her death hit me hard. We ran many races together in the time I knew her and we always ran THE GETTYSBURG HALF MARATHON together.

Although I was still not in the best of shape last April, I ran that half-marathon without her for the 1st time, and placed flowers and a sign near the finish line. I did the course in just under 4 hours, but it was a bitter-sweet victory.

I spent most of 2022 taking it easy, I focused on shorter distances, slower paces, and strength training to correct the muscle imbalance in my left leg caused by the hamstring injury I sustained in July 2021. I really didn’t have anything new or exciting to write about. I hired a personal trainer, found someone willing to run with me at my pathetically slow pace, and gradually as the year progressed I became stronger and faster. I even managed to earn 2 second-place Clydesdale medals before the end of the year. My strength is greatly improved, but my stamina and endurance still need work. I have set a few personal records this year, and I am greatly hopeful that I will be back down to my faster pace by year’s end.

Which brings us to yesterday.

Saturday April 15th 2023 was the 3rd Annual APRIL FOOLISH 10HR Endurance Trail Run. You run as many 4-mile laps around the lake as you can do (or want to do) in the allotted ten hour time period. It’s held at French Creek State Park in Elverson PA.

I have been doing this race every year, even before it was called the April Foolish. I ran my 1st two full-marathons on this course. Last year I was only able to run ONE lap due to a conflict with the Gettysburg Half Marathon being held the very next day. This year the races are thankfully spaced 2 weeks apart. I HAD ORIGINALLY INTENDED to a try a 3rd attempt at that elusive 50K, but with Gettysburg on April 30th, I had to reconsider. I did not want to overdo it and get hurt, so I set a more reasonable personal goal of a 13.1 mile distance. Both the APRIL FOOLISH and the GETTYSBURG HALF-MARATHON are important to me for different reasons, so I was not going to anything to jeopardize doing either race.

I made sure to stock up on all my running supplies, ordering new cases and bags of everything I use. Pacific Health Labs no longer makes the energy gels I was using due to manufacturing problems, so I had to settle for GU Energy Gels. The majority of my running fuels are manufactured by CARBOROCKET and I have been using their products since my 1st half marathon in 2019.

I even brought new trail shoes! The KARHU IKONI TRAIL replaces my beloved (and long discontinued) INOV-8 X-Talon 200, the shoes I ran two marathons in.

The day was mostly overcast, but the rain held off until almost 4pm, and it was 65°F but got humid when the sun briefly emerged from behind the clouds. I ran 3 full laps around the HOPEWELL LAKE, before doing a 1.1 mile partial-lap to do a half-marathon distance of 13.1 miles. Last year, I only ran one lap around the lake and it took me 1hr 24 minutes. I shaved nearly 19 minutes off my first lap this year, passing through the chute in 1hr 5min 23+sec.

I had been determined to beat the lap time from last year, but I shot out way too fast! I paid dearly for that fast lap. By mile number 6 halfway through my second lap, my pace had degraded to over 20 minute miles and remained that way for the next 7.1 miles. It was worth it, but if I had paced myself better, I might have had a better overall time.

I concluded lap #2 at 2hr 41min 49+sec (about 1hr 36 min)

I was dying by Lap #3 taking me till about 4hr 39min 34+sec on the clock (1hr 58min!)

I still needed a partial loop out and back of 1.1 mile to get half marathon distance, and pacer Jennifer ran me out and back to keep me motivated.

I finished the partial lap at 4hr 55min.

This was the longest distance I’ve ran in the past seven months. My trail run half-marathon took me just under 5 hours.

I took it really slow on the tactical parts of the trail navigating through the twisted roots of evil and avoiding tripping on invisible rocks. I can run much faster on flat road.

I’ll be running another 13.1 miles on April 30th in Gettysburg, I’ve ordered a brand new pair of Karhu Fusion road shoes, and I am hoping to run this half-marathon in 3hrs 45 min or faster. Wish me luck!

“Failing to fetch me at first keep encouraged,

Missing me one place search another,

I stop somewhere waiting for you.” -Walt Whitman, Song of Myself

You can find me at these upcoming local races

APRIL 2023

April 20th Third Thirsty Thursday 5K Race Series (#1 of 7) @7pm Reading PA

April 30th Gettysburg Half Marathon @8am Gettysburg PA

MAY 2023

May 18th Third Thirsty Thursday 5K Race Series (#2 of 7) @7pm Reading PA

Be sure to check back for another article at some point.

As always, I wish you success and happiness!

A HOP, SKIP, AND A JUMP!

More bodyweight exercises!

(This is the third and last article in a series of body weight exercises for runners. For the first article read WORKING THE PLANK, and the second article is STEP UP YOUR GAME. )

The two biggest excuses for not exercising are a lack of equipment, and not being able to get to the gym. In body-weight exercises YOU are the ‘equipment’ so all you need is yourself. No matter where you go, there you are, NO EXCUSES! To be a strong runner you must incorporate some sort of exercise regiment in addition to running. Running is a wonderful exercise and a great way to meet some positive and awesome people at local races. If you want to have a long and productive running ‘career’ you must strengthen your core and legs with additional regular exercise . So now that you have mastered working the plank and can step up your game, it’s time to go to the next level.

Standing on one leg, and hopping!

Standing on one leg is a great simple exercise to work your leg muscles while improving balance at the same time. You should be able to balance on one leg for at least 20 seconds un-aided. This exercise primarily targets the quads but to a lesser degree also targets the glutes, groin, hamstrings, hip flexors and outer thighs. Always remember to switch legs and give the same amount of time and attention to each leg. When you work up to the point where you can stand still on each leg motionless for two minutes, you can make the exercise harder by hopping instead of standing. You should only need to do this for a minute or two. No all-day hoppers please!

Skipping Rope

Ok, this is the ONE body-weight exercise where you need a ‘prop’ besides yourself, so shoot me. A speed rope is a minor expense and only costs $10 or less, and you can easily keep it in your gym bag with your sneakers and other running gear.

Alternately, you should be able to find a suitable length of rope or flexible wire-cable. EVEN IF you had zero access to a speed rope or a substitute, you could STILL do this exercise just by pretending you have a rope and mimicking the motion. You might look pretty silly jumping with an invisible rope, but at least you wouldn’t have an excuse!

Skipping rope (or jumping rope, both terms are used) enhances balance while improving coordination and agility. It’s an efficient form of cardio which strengthens your whole body. The rapid bouncing motion up and off the ground and back boosts bone density. Again, this is a short duration exercise. Aim for 5 to 15 minutes as a warm-up exercise, besides skipping rope all day would get boring pretty quickly.

To skip rope, you are going to jump and inch or two off the ground while swinging a arch of rope over your head and under your feet in a constant rapid and rhythmic motion. The swinging of the rope in generated by wrist motion only, and your hands should be kept along the midline of your body. Keep your knees slightly bent and jump on the midsoles of your feet. Maintain a neutral spine with your head up, eyes looking forward. Timing is EVERYTHING. You need to be in the air a split second before the rope is about to pass under your feet. Simple huh?

Jumping Jacks

Again, this is a basic exercise, most of us were introduce to this in elementary school gym class. You stand straight, with a slight bend in your knees and your hands resting on your thighs. You jump and spread both your legs out wider than your shoulders to each side while swinging your arms from your thighs out to the side and above your head. Then jump again reversing the motion to return to the starting point. Your body should form a sort of x-shape when your arms and legs are fully extended. You want soft bouncing, and do not extend your legs out too far to the side or you will but undue strain on your knees. You don’t need to do this very long, 5-10 minutes max.

Vertical Jump

This is a simple jump test, straight up in the air from a standing position. Only do one or two of these a day as a test of how high you can jump straight up. Stand against a wall and reach up with your arm fully extended. Make a mark on that wall. Now make your jump and mark where your fingers touch at the height of your jump. That is the total distance up you jumped. If you’re doing this on a wall in your home, you might want to make your marks with something that isn’t going to leave a permanent mark. You could slap a post-it note up there, or a piece of low-tack tape.

Frog Jump

This is a combination of squatting and jumping. From a squat position, you jump straight up and land back in place in a squat, and repeat. You are only jumping up, not forward. Picture a frog jumping in place on a lily pad.

BURPEE, THE KING OF ALL BODYWEIGHT EXERCISES!

The Burpee combines four different exercise into one very, very, VERY tough exercise. The Burpee is named for a physiologist named Royal Huddleston Burpee who invented the exercise in 1940.

Burpees consists of a jump, a squat, a plank, and a push-up . If done correctly, this total-body strengthening exercise is super-effective. (Full disclosure, I cannot do one of these now, but I hope to by summer.) AGAIN this is an extremely tough exercise that requires strength and coordination, it’s essential to take your time and perform them properly to avoid injury. Only attempt this exercise after you’ve mastered jumping, squatting, planking, and push-ups. An improper form in any exercise will put undue stress on your muscles and joints, so please make sure your form is solid, and proceed with caution.

Starting from a standing position, you do a vertical jump, land in a squat, kick your legs back into a plank position, do a push-up. Then you reverse the procedure, pulling your legs from the plank position into the squat, and then jump up and land in the starting position. Repeat this exercise 10 to 25 times then go buy yourself your favorite beverage of choice because YOU EARNED IT!

You can find me at these upcoming races:

December 2021

Shiver by The River 10K Winter Race Series #1 of 4 December 12 @ 10:00am Muhlenberg PA

HumBug Bustle 5K December 18 @ 10:00 am Reading PA

Kris Kringle 5 Mile Run December 26 @ 10:00 am Leesport PA

Be sure to check back on December 12th for another article.

As always, I wish you success and happiness!

THERE ARE NO SHORT CUTS!

Rest and recovery take time!

“According to the brain-centered model of exercise performance, a runner achieves his race goal when his brain calculates that achieving the race goal is possible without catastrophic self-harm.” ― Matt Fitzgerald

Each year, more than half of all runners experience some type of injury. This is a higher percentage than in any other sport. The reason may be that unlike football, baseball and countless other sports, running has no set season. For both the elite runner and the weekend recreational competitive runner, this lack of a sport season leads to a cycle of endless running. We train and run constantly without allowing our bodies to have a break for rest and recovery. It is the constant push to attain faster speeds and run longer distances which pushes our bodies to the breaking point. Pain is our body’s way of telling us something is wrong even though our mind refuses to accept the reality of the situation as we attempt ‘just one more lap’.

The number one goal of most new runners is to run a marathon. A marathon is 26.2 miles (42.16km) and this distance is very hard on the body of the newbie. Scientific research has concluded that after running 26.2 miles you experience significant muscle, cellular, and immune system damage which can last for 3-14 days post race. Notice that the range of recovery differs from as short as 3 days to as long as two weeks. An experienced marathoner can recover much faster than a runner who attempts their first marathon. The more fit you are, the faster your body recovers and heals itself. This level of health and fitness takes time to achieve, there are no short cuts! This is why all training programs for runners gradually increase the distance on the short and long runs over time to allow the body to grow strong and adapt. Compare and contrast training schedules for novice runners vs elite runners if you have doubts.

Given enough time and training, your body can be conditioned to endure physical achievements that would have been impossible when you first started out. When I began running in 2019, it took me a month to fully recover from my first half-marathon.

By mid 2020, I was capable of running a half-marathon every weekend, usually setting a personal record (PR) with each race I ran. By Fall of 2020 I had placed 5th in my division twice on 5Ks!

This all changed in 2021. Suddenly I was ending races in last place, and hitting my worst times ever, slower than when I began. Yet I kept pushing myself because my mind was telling itself that I was capable of running 10 minute miles even as I struggled to run 18 minute miles. Eventually this constant over-training lead to a hamstring injury in July. Still I tried to force my body to heal itself faster. THERE ARE NO SHORT-CUTS! I re-injured my hamstring in August when I attempted to run the DOUBLE TROUBLE 15K Trail run at French Creek State Park in Elverson PA. I tripped on an ‘invisible rock’ at mile three, twisted my leg the wrong way to avoid slamming into the rocks, and then limped in pain to the water station where I pulled myself from the race. My first DNF (did not finish). Last month, I forced myself to run The Bird-in-Hand half-marathon. I struggled the final four miles, but I did actually finish. Dead last, 1169 out of 1169.

It was worth it, but it also forced me to accept the reality that my mind was rejecting. My body needs to heal and this is going to take time. The Bird-in-Hand half-marathon is my last long race of this year. For the remainder of 2021, this has lead me to the difficult decision to STOP ALL long distance running and focus on strength training, short distance runs, and speed-work. Sadly I will not be able to run in 3 upcoming half-marathons, nor will I be able to run the Philly Marathon, The OLEY Classic, and the Dirty Bird 15K either. For the next 90 days I will not run any distance greater than a 10K. It’s the only choice I have at this point as I have tried EVERYTHING else to avoid this drastic decision . THERE ARE NO SHORT-CUTS! The sad fact in that the endless 60+ hour work weeks at my day job have left me in a state of perpetual exhaustion, and I cannot properly train under these conditions. My mind keeps telling me that “today would be a beautify day to go for a run”, but my body is screaming “are you out of your mind?!”

The Road to recovery.

The plan for the rest of 2021 is to take it easy and stick to the three goals of strength training, short distance runs, and speed-work. Hopefully I will be able to get my 5K times close or better than my PR of 33min 22sec. Come January, I will re-initiate the Hal Hidgon training plan for novice runners with the goal of running the Gettysburg half-marathon Sun April 10, 2022 Gettysburg, PA 17325 US and setting a PR. Forcing myself to not run is a hard thing to do, but when you’re confronted with the choice of sacrificing a few upcoming races verses never being able to run again, it’s definitely the smart thing to do.

You can find me at these upcoming races:

OCTOBER 2021

Third Thirsty Thursday 5K Race Series – Race 7/7 October 21st @7:00 pm Reading PA (The last TTT of the year is a night race in the dark followed by Halloween Dress Up party!)

Be sure to check back on October 31st for another article.

As always, I wish you success and happiness!

THE HAMMIE WHAMMY!

A world of pain!

According to a statistic stated by Dr. Nicholas Romanov (world renown running coach) 2 out of 3 people who run get injured. There are several reasons for this, ranging from poor technique to over training or simple freak accidents. The likelihood of getting injured is a reality that all runners must face at some point. Many of these injuries CAN be avoided if you follow accepted training practices and techniques, as well as following good health and fitness advice. A strong, healthy body will resist injury or illness more readily than a sickly and unhealthy one. If you are not actively making yourself stronger, then you are actively making yourself weaker. It is imperative to maintain proper health and nutrition. The power that made the body has the power to heal the body, but that only works when you give it the proper building blocks it needs to maintain peak-level fitness. Your health is a form of personal wealth, treat it as such.

One of the most common injuries that runners face is the pulled or torn hamstring.

The hamstrings are three muscle-tendons on the back of each thigh that run from your hip to just below your knee. Their names are the Semitendinosus, Semimembranosus, and the Biceps femoris.

They function together to control the swing, extension, and retraction of hip and knee while running. A sudden jarring impact or weird twisting motion between landing and launching yourself while in motion can cause the hamstrings to strain beyond normal tolerances causing tears in the muscle fibers. This is often caused by over-extending one’s stride and landing heel first. Heavier runners, a.k.a Clydesdales , have the added stress of a greater body weight increasing stress and strain on muscles and joints, making them more susceptible to injury.

Accidents happen!

Perhaps you got caught up in the moment during a heated race with a rival, or you simply weren’t paying attention because you were distracted and lost focus. WHAM! You suddenly felt a sharp pain in your leg, and or felt a popping sound. You overdid it. Accidents are never intentional, and so you injured your hamstring. Now what?

When the point of breaking strain has been reached by the hamstrings, there are three degrees (or grades) of injury. Pray for the first two degrees.

1st degree– Mild strain causing sudden pain and tenderness at the back of your knee and thigh. Painful, but you can still limp and walk slowly. Go home and rest.

2nd degree– Partial tearing of the hamstrings, VERY painful and tender with some swelling and a loss of strength in your leg. If you see bruising, you may want to see a doctor to have him check it.

3rd degree– Severe tearing or full detachment of the hamstring. Immediately go to the hospital! Your leg will be tender, swollen and very bruised, and you will have heard and felt the popping at the moment of injury. You will not be able to stand or walk, and hamstring re-attachment surgery will be required. This is often a career ending injury. Months of physical therapy will be required, and your leg will never regain its former strength. This is the worst possible hamstring injury.

The road to recovery

In the case of a 1st degree hamstring injury, recovery can occur within 3 weeks, a 2nd degree injury will take longer. Self-care and rest is recommended, no hospitalization is required. IF you have a specific question as to the severity of your injury, you MAY choose to consult a doctor, but homecare is often the treatment for the 1st and 2nd degree injury. (If you had a 3rd degree injury, you probably left the race in an ambulance. )

As you recover, it is important to take it easy. Avoid excessive physical activities that involve putting stress and strain on your leg. Favor your injured leg, especially when ascending or descending stairs. NO RUNNING!

Use the R.I.C.E therapy method. (Rest, Ice, Compression, Elevation)

(courtesy www . injurymap . com/free-human-anatomy-illustrations )

Light stretching exercises and foam roller therapy will aid in the recovery process.

Avoid pain killers such as NSAIDs like ibuprofen. Painkillers mask the pain, pain is your friend. It tells you to STOP DOING THAT. If you can’t feel the pain you’ll keep hurting the injury without knowing it, making things worse. Use topical pain-relieving gels or ointments like ICY HOT, TIGER BALM, BIOFREEZE, or BLUE EMU. Pro-tip, always spring for the MAXIMUM or ULTRA strengths, and don’t waste your money on the dollar-store knock-offs.

The key take-away is rest up, slow down, take time to heal , and live to race another day!

You can find me at these upcoming races:

AUGUST 2021

Third Thirsty Thursday 5K Race Series – Race 5/7 August 19th @7:00 pm Reading PA

Be sure to check back on August 8th for another article.

As always, I wish you success and happiness!

SLOW AND STEADY!

80/20 wins the race!

At the 1952 Summer Olympics in Helsinki, runner Emil Zátopek of Czechoslovakia won 3 gold medals. He took running’s highest honor at the games in both the 5,000 (24 July 1952)and 10,000 (20 July 1952) meter runs, and then decided AT THE LAST MINUTE to run the marathon (27 July 1952) FOR THE FIRST TIME! Zátopek is the ONLY runner to win all three gold medals at the same Olympic games. Runner’s World Magazine declared him to be the greatest runner of all time in 2013. He pioneered the use of High Intensity Interval Training (H.I.I.T) known to most runners today just as intervals or speed-work.

Zátopek was a beast! A force of nature. His grueling training regiment topped out at 175 miles (281.63 kilometers) per week! Protégés who attempted to mimic his training methods burned out after a few years, or seriously injured themselves.

Speed-work is the most widely embraced method to improve running performance, BUT it is NOT the ONLY way. It is possible to get fast by going SLOW!

An unlikely coincidence

When Emil Zátopek first hit upon the idea of H.I.I.T (pun intended) he was working in a shoe factory in Zlin, Czechoslovakia. A couple of years later on the other side of the world, Arthur Lydiard was working in a shoe factory in Auckland, New Zealand. He came up with the notion that the key way to maximize running fitness was by tacking on distance running at a slow pace. A quantity over quality approach designed to build up stamina and endurance. Lydiard fancied himself to be in fantastic shape. He played rugby! One fateful day, his friend Jack Dolan (a central figure in the Auckland running community) goaded Arthur into running against him in a 5 mile race. Needless to say, rugby training doesn’t carry over well into short distance running. Lydiard got his ass kicked by Dolan. The race nearly killed him. His humiliation at the hands of his friend was what lead him to the idea of adding distance and decreasing the pace.

Lydiard realized that no runner, regardless of training or ability, can sustain their top speed for more than half a mile. After that, their pace would decrease incrementally over distance as fatigue set in. Any runner who has run middle to long distance races is familiar with the concept that it’s not the distance that kills you, it’s the pace. Runners who shoot out like jackrabbits at the start of the race sometimes find themselves being passed by runners who slowly crept back up by running at a much slower race.

Arthur Lydiard spent many months perfecting his slow training method. At the height of his training, he was running 250 miles (402.3 kilometers) a week! This proved to be too much. Lydiard soon realized that he felt best when running 100 to 120 miles per week, and that he could always run again after a day of training if he kept the pace slow. He also played with the pace, alternating distances, etc.

Once he had it all figured out, his typical training week was:

Monday 10 miles
Tuesday 15 miles
Wednesday 12 miles
Thursday 18 miles
Friday 10 miles
Saturday 15 miles
Sunday 24 miles

Arthur Lydiard never personally won a Gold medal at the Olympics, but he did coach protégés who took 2 gold medals at the 1960 games in Rome. His training methods evolved into what is known as 80/20 running. the 80/20 rule of running training states that 80% of your weekly training time should be done at an easy effort level, with 20% consisting of harder running. Getting the miles is more important than speed-work. This flies in the face of logic for many, but the idea is about maintaining your heart rate in certain zones, while training your mind that this running thing ‘isn’t so bad’. Your pace should be below the ventilatory threshold, meaning that you can carry on a conversation while running, and you are not winded and gasping for air.

If I only had a brain…

Running is more of a mental discipline than it is physical. As your body grows fatigued, your brain begins to say STOP. You start thinking to yourself ‘I can’t do this anymore’. Here’s the thing, our bodies are capable of going further even though our minds are telling us that we can’t do this anymore. It’s like a fail-safe. We ‘think’ we are at our limit, so our mind tells us to stop, but in reality we can push ourselves much further than we thought possible. By focusing on distance rather than time, we train the body and the mind at the same time. By keeping our heart rate in a lower zone by running at a slower pace, we can run further without setting off the mental alarm bells telling us to STOP! It really is all in your head.

The week of SLOW

The biggest mind challenge for the runner is to keep a slow pace while knowing that you can run much faster. This is about distance, NOT time. When we race, we want the best time. 80/20 training is all about keeping it slow and steady. Training should never be at your race pace! 80% of your runs should be done at low intensity. You should feel like you can just keep running all day if you had to. You were born to run! Running is as natural as breathing. You wouldn’t stop breathing because you were too tired, would you? The remaining 20% of your training is done at moderate to high intensity, but also just shy of race pace.

AGAIN training is NOT racing. Save that burst of incredible speed for the big race, but don’t run so fast that you burnout 20% short of the finish line. Smile and wave as you pass the jackrabbits who shot ahead at the start.

80/20 vs the Clydesdale

Clydesdales are a race horse of a different color, and 80/20 training is a trickier proposition. A Clydesdale is a term for an larger, overweight runner. We are a separate racing division , pursing our own path to fitness. Depending on what source you site, the pace between running and walking transitions between 12mph and 15mph. Clydesdales usually run at a much slower pace than the average runner, so there is much less wiggle room to run slow. I am a Clydesdale, and the struggle is real. No Clydesdale is ever going to burn up the track and take 1st place overall in a race unless that horse is on fire!

My fastest pace mile to date is 10min 1sec. My average pace is between 12min and 13min per mile. I can sustain a 12 minute per mile pace for up to one hour, after that my pace drops like a rock. This is why I am studying 80/20 running vs. High Intensity Interval Training. This body was not built for speed.

A skinny runner who can manage a 6-minute mile can effortlessly transition to a 12-minute mile. A Clydesdale who already runs at a 12-minute mile is hardly running much slower at a 15-minute pace by comparison.

If a ‘skinny’ runs 5 miles at a 6min pace, they are done in 30 minutes. A Clydesdale running a 12min pace takes ONE HOUR to cover the same distance. Our race takes longer, and the mental fatigue telling us to give up is that much more intense at the finish. The ONLY way to overcome this is to condition our mind and body toward increased stamina and endurance via 80/20 training.

For more information on 80/20 running, I highly recommend the book 80/20 RUNNING by Matt Fitzgerald. The book also contains dozens of pages of training plans for 5K to full marathon, and was used as the source material for this article.

You can find me at these upcoming races:

JULY 2021

Third Thirsty Thursday 5K Race Series – Race 4/7 July 15 @7:00 pm Reading PA

Be sure to check back on July 25th for another article.

As always, I wish you success and happiness!

OUCH!

It’s NOT supposed to hurt!

Chances are even if you are a new or novice runner, you’ve come across one or more of the following slogans:

No pain, no gain!

Pain is weakness leaving the body.

Seven days without running makes one weak.

Push past the pain.

Embrace the suck!

Whatever doesn’t kill you makes you stronger.

Motivational mottos such as these are a double-edged sword. Pain is your body’s way of informing you that something is wrong, and ignoring that warning can lead to a worse injury. Always listen to your body. Now when I say pain, I am not referring to the good pain that comes after a workout where you may have sore achy muscles and mild fatigue, I am talking about that bad pain where standing is an effort and every step hurts. The former is normal, the latter is not.

Running is normal and natural. It should NEVER be painful. If it is, you’re not doing it right, or there’s something physically wrong with you.

According to statistics cited by Yale Medicine, each year more than 50% of regular runners experience an injury. Sometimes it is associated with an accidental trip and fall, but more often than not the cause is poor diet, overuse injuries, and over training.

Common injuries include stress fractures, broken bones, torn ligaments or tendons, and knee pain. The good news is that most of these injuries can be avoided through proper diet and training. Running is NOT bad for you, it is in fact very good. You were born to run.

You are what you eat.

The power that made the body is the same power that can heal and restore the body, but that only works if you give your body the building blocks it needs to repair itself.

The typical American diet is high in fat and processed sugar, and lacking in protein and essential nutrients. As a result, two out of every three Americans is overweight and in poor health.

The human body requires calcium for strong bones, and protein and amino acids for strong muscles. As a runner, the first step towards insuring a strong and injury-resistant body is a proper balanced diet that supplies the essential nutrients you require. If you feed your body junk, you will have a junk body. Junk breaks easily and doesn’t last. You are NOT junk, you are a runner! If you are not actively working to make your body stronger, then you are actively working to make your body weaker! Now cut the crap, get rid of the junk food, and start eating healthy!

Switch it up!

You can avoid overuse injuries by alternating hard training with easy training Every run does not have to be done at your top pace, slow it down and save top-speed for race day . Don’t go for many long runs during the week, keep it short and save the long run for the weekend, either Saturday or Sunday, BUT NOT BOTH! Also, the day after the long run should be a rest day. Limit your mileage to 45 miles per week. (Yes, I know this is going to rub ultra-runners the wrong way but you guys are atypical, and awe-inspiring. )

SAY NO TO DRUGS!

NSAIDS (non-steroid anti-inflammatory drugs) are bad for you! Avoid painkillers like Ibuprofen, aspirin, and acetaminophen at all costs! All drugs have side-effects and they just mask the pain, they don’t cure the problem. If you can’t feel the injury, you also can’t feel how much worse it’s becoming as you keep running on it.

DON’T OVER TRAIN!

There are many training programs for runners of all levels, many available online and free. Stick to the program. It should keep you on track, but make sure the training program is suitable to your ability. If you are a NEW or novice runner, use a training program designed for new and novice runners. When I trained for my first marathon, I used the Hal Higdon plan. I assure you it does work, and there is a plan for the new runner. If your training program ramps up too quickly for your physical ability, you may need to modify it by repeating the earlier weeks until you can step up to the next level. BE AWARE HOWEVER, that if you are following a 20 week training program, you may miss your goal by adding extra weeks. That was why I started my 20 week program 26 weeks before my marathon was slated to allow time in case I was not ready. Always plan ahead and allow yourself extra time. Also, an essential component of training is the rest and recovery period between exercises. By following a training program, you will have set rest days listed on the grid to keep you from overdoing it.

KNOW WHEN TO STOP!

Okay, this next one’s a biggie, and I’m guilty of it! Sometimes, despite all the training and preparation, we get swept up in the moment. Maybe the excitement of the race or the spirit of competition was the spark that ignited our fire, but we chose to let it burn out of control. Sometimes it’s running beyond our normal pace and burning out before the end of the race. I’ve done that. Ran out too fast at the beginning and by the end of the race the runners I blew past are now passing me and I’m struggling to keep up. The worst however was my ‘accidental’ marathon on November 22nd 2020. I was running a 10-hour endurance race at French Creek State Park. My goal that day was to run the 4-mile course six times for a total of 24 miles, a personal distance record. (They also had milestone partial laps to gain certain distances like marathon, 50K, or even 50 miles.) I did the 24 miles in eight hours, with two hours remaining on the clock. I had achieved my goal. Suddenly I got a wild hair and decided to attempt another full lap, and a partial to complete a 50K! I would have been fine at 24 miles, but I didn’t know when to stop. I was tired, but I felt ok so I took off at break-neck speed. 1.23 miles into my 7th lap, I tripped on a rock and slammed into the ground full-force at top-speed. I had just past the marathon turnaround sign. The force of the impact triggered the emergence alert beacon on my Garmin informing my emergency contacts that I was hurt.

I bruised my IT band, and a few painful steps made it clear that I was incapable of finishing lap 7 and doing a partial lap 8 for a 50K distance. Since I was just 50 yards past the marathon sign, I turned back and limped in pain towards the finish line. It took me an hour to limp back that last mile. My knees and hip were bruised. I could barely stand and for the next three days I was hardly able to walk. Again, had I quit when I was ahead, I would never have gotten hurt. I was VERY lucky the injuries were not more severe. All because I wanted a 50K, but at least I got a marathon, albeit a painful one.

BUT MY FRIEND CAN!

Comparison is the enemy of contentment. I have running friends who can run six-minute miles, or can run distances of fifty miles or more. I also have non-running friends who are barely able to get off the couch. Last year I was training hard and I was able to run a half-marathon in under three hours. This year I’m struggling and my times are sucking. I’m envious of my faster running friends and my ultra-running friends. Someday I’d like to run a 50K or a 100K. My friends can do it now. I can’t. Likewise I have non-running friends who couldn’t run a mile to save their lives. It’s all a matter of perspective. Three years ago, I couldn’t run a 5K, now I’m capable of running up to 26.2 miles in a single day. You have to start somewhere, but the key is TO START! Nothing happens overnight or by itself. I am better, stronger, faster, and thinner than I was three years ago. I was inspired by a running friend then and decided to do something about it. Along the way I met and was encouraged by new running friends. Now I inspire and encourage other runners who are new or struggling. The bottom line is that your success or failure rests solely upon your shoulders. You are the ONLY one who can make yourself strong and healthy. You can do it, I believe in you!

You can find me at these upcoming races:

JULY 2021

Third Thirsty Thursday 5K Race Series – Race 4/7 July 15 @7:00 pm Reading PA

Be sure to check back on July 10th for another article.

As always, I wish you success and happiness!

TRAIL MIX!

The benefits of running off road.

Every runner has one of ‘those friends’. The non-running ones who are completely confused about this whole ‘running thing’ that we do. They just don’t get it. Some mistakenly believe that all races are marathons and ask you questions like “how many miles is this marathon?” or “Are 10Ks harder than 5Ks?”. It’s frustrating having to always explain to friends and family that all marathons are 26.2 miles, and can be held ANYWHERE, not just Boston or New York City, and that K in races stands for KILOMETERS, so a 10K is twice as LONG as a 5K, not necessarily twice as hard (but it can be). If you live in the USA, you usually have to then explain how many miles a kilometer is.

Yet perhaps the most baffling concept for the non-runner to wrap their heads around is trail-running. Why would someone willingly run off road on rough terrain, up and down hills or mountains, through wilderness and possibly even across a creek or shallow river? It’s all about the benefits!

The Great Outdoors!

The SECOND real race I ever ran when I first started running was the Chobot Challenge 15K Trail run on July 7th, 2019. Back then, it was quite the experience, and I finished. Today, I run about half of my races on roads, and half on trails. My favorite trail run in the April Foolish at French Creek State Park. My least favorite, NEVER DOING THAT AGAIN was the Halfwit Half Marathon up and down Mt Penn. That race literally brought tears to my eyes, and almost made me give up running altogether. It was the hardest race I ever ran. I prefer to run on road, but I’m a runner and a runner runs! I’m not going to back away from the occasional trail run, I just wouldn’t want to ONLY run trails.

The benefits of trail running are two-fold, both mental and physical.

There is a beauty to being out in nature that has a soothing effect on the mind. Urbanites trapped in their concrete jungles miss out on the spacious skies, the verdant forest trails, and the sounds of water flowing over the rocks of a nearby river.

The further away from the city you get, the less noise pollution from cars and blasting stereos. The music in the air is birdsong .

There is something to be said about a beautiful mountain lake unspoiled by man because there’s no road to drive there. You have to get there by foot because it’s miles from the nearest road.

There is something very satisfying in running up a snow-covered mountain and seeing a serene winter landscape of undisturbed snow.

And there is something very satisfying to the spirit in knowing that wondrous sights like these belong to you and the small percentage of the population that understands that life is meant to be lived firsthand, and that the real world is the one outside your window.

A leg to stand on!

Running is good for you! The same non-runner friends who don’t understand why you run will also tell you that it’s bad for your knees, bad for your heart, bad for your feet, etc! Poppycock! There are literally hundreds of books on the benefits of running and thousands of scientific studies proving those naysayers wrong. We were born to run!

There are many muscles, tendons, ligaments, and nerves in the human leg.

The muscles are:

Gluteus minimus and medius, gluteus maximus, Iliac crest, adductor magnus, , semitendinosus, biceps femoris, gracilis, semimembranosus, plantaris, sartoruis, gastrocnemius, soleus.

The tendons are:

Iliotibial tract (IT BAND), plantaris, fleor digitorm longus, medial malleolus, fibularis longus , flexor hallucis longus, fiblaris longus, fibularis brevis.

The ligaments are:

Anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), medial collateral ligament (MCL), lateral collateral ligament (LCL).

The nerves are:

Tibial, and the common fibular.

Don’t even get me started on the foot.

Running on a flat paved surface such as a track or street works different muscle groups and tendons differently than running on a trail. So the physical benefits of trail running is that you are working leg muscles more, and improving balance by running on uneven surfaces.

When running the gluteus maximus, the gluteus minimus and medius form what is known as the posterior chain, which allows hip extention. Now running uphill will work those glutes harder, and make them stronger in the process. Would you rather have buns of steel to run up mountains , or a lead bottom anchoring you to the couch so that you can become a mountain?

Hilly terrain works your calves, and strong calves mean faster propulsion.

When you run trails, you straighten your tendons and ligaments because the constant need to stabilize your ankles, knees and hip joints works your connective tissues with every uneven step you take. The more you work these, these stronger they become and the less prone to injury. Proof that running is GOOD for maintaining knee health! Always remember that if you are not actively strengthening your body, you are actively weakening your body. No get out there and hit the trail!

You can find me at these upcoming races:

June 2021

Third Thirsty Thursday 5K Race Series – Race 3/7 June 17 @7:00 pm Reading PA

Lebanon Root Beer Half Marathon June 20 @ 7:00 am Lebanon PA

Be sure to check back on June 27th for another article.

As always, I wish you success and happiness!

FOR THE RECORD!

How far, how fast? Who’s first, who’s next?

The first modern Olympic games were held in Athens Greece from April 6th to 15th, 1896. 280 male athletes from 12 different countries competed in 43 events. There were twelve track-and-field events held at the ancient Panathinaiko Stadium which was built around 300 B.C and is the ONLY stadium in the world constructed entirely of marble.

One world record (WR) was set, a few Olympic Records (OR) were established, and nine of the 12 events were won by Americans. The events and winners were:

Track

100 m USA Thomas Burke 12.0

400 m USA Thomas Burke 54.2

800 m AUS Edwin Flack 2:11.0

1500 m AUS Edwin Flack 4:33.2

110 m hurdles USA Thomas Curtis 17.6 OR

Road

Marathon GREECE Spyidon Louis 2:58:50 OR (finish line at stadium)

Field

Long jump USA Ellery Harding Clark 6.35 OR

Triple jump USA James Brendan Connolly 13.71 OR

High jump USA Ellery Clark 1.81 OR

Pole vault USA William Hoyt 3.30 (height)

Shot put USA Robert Garrett 11.22 OR

Discus throw USA Robert Garrett 29.15 WR

The most notable of these twelve events for the modern runner is the 100m dash and the marathon.

In 2009, the world’s fastest man Usain Bolt set the current world record for the 100 meter in an incredible 9.58 seconds.

When Spyidon Louis ran that first modern marathon on April 10th , 1896 he entered the record books to great fanfare. On the last lap he was joined in the run by the crown prince of Greece, and their entrance into the Panathinaiko to cross the finish line interrupted the pole vault event already in progress. Spyidon became a national hero, and retired from racing.

For the rest of the 20th century, marathon runners chipped away at his 2 hours 58 minutes and 50 seconds. In 1925 Albert Michelsen (USA) got it under 2:30 when he ran 2:29:01.8 on October 12th. By 1963, the record was whittled to under 2:15 when Leonard Edelen (USA) ran 2:14:28 on June 15th. The record time remained above two hours for the remainder of the 20th Century and was down to 2:05:42 set by Khalid Khannouchi (Morocco) on October 24th 1999 at the Chicago Marathon. The current world record holder of the marathon is Eliud Kipchoge of Kenya. He ran 2:01:39 on September 16, 2018 at the Berlin Marathon. He is ALSO the first man in history to run a marathon in less than 2 hours, an feet he accomplished in Vienna in 1:59:40 on October 12th, 2019.

(This is NOT considered an official world record because it was not run in open marathon conditions, and was set on a course cherry-picked for speed. Kipchoge was accompanied by a dense rotation of pacesetters, and the event is considered to be a symbolic record.)

Sadly, the mile is NOT an Olympic event although the mile is a standard for all modern professional middle distance runners.

Roger Bannister was the first man to run the mile in under 4 minutes, on May 6, 1954. His time was 3:59.4 and John Landy followed 46 days later with a time of 3:57.9 . To date, over 1,400 athletes have broken a four-minute mile. The current record holder is Hicham El Guerrouj of Morocco who ran 3:43.13 on July 7th 1999.

The point is this, the two most important record holders as far as the world is concerned are the person who established the first record, because there is ONLY one first time, and the current record holder because that is the mark to beat! Only elite runners will ever hold world records and compete in the Olympics, and that’s OK! The level of training and dedication needed to reach that tier of competition far exceeds the commitment times of the average runner. A lot of sacrifices need to be made, and even if you do manage to set a new world record, it’s only a matter of time before a younger. faster athlete claims the title. No matter how fast you are, there is always someone faster.

This is why the PERSONAL RECORD or PR is vital for the average athlete or weekend warrior. Seeing one’s progress is an essential tool for continued encouragement and self-esteem. I will never be an Olympic runner, nor will I ever be considered elite. Last year I set PR after PR, so I have my own times to beat. I managed to break into the top-five in my division TWICE last year, claiming 5th place each time.

Last week, I had my most unusual 5K race ever. I was pacing myself differently, concentrating on my cadence and my breathing in a attempt to improve my time which has taken a nose-dive this year. You tend to know who you are competing against in your division, and the final leg of the race I was neck and neck with fellow Clydesdale Joe Marano. It’s great to have someone of a similar pace to run against. Iron sharpens iron! I HONESTLY BELIEVED there was one spot left in the top 5 for Clydesdales, and I was eager to reclaim that honor. I let Joe know in no uncertain terms that I was not giving up, and like Rocky and Apollo Creed we were going to the 9th round! I had the EYE OF THE TIGER! With 100 yards to the finish line Joe cried “LET’S DO THIS!” and we both broke into a mad dash for the finish line. I have never had to race against a competitor in the final seconds of a race, and I gave it everything I had. Joe beat me by ONE SECOND. 38:40 vs 38:41.

The timing crew back at the finish line a minute or so later.

As dumb luck would have it, the 5th place spot had already been claimed ten minutes earlier, we actually placed 7th and 8th respectively. Joe was better than me that day, he beat me fair and square. I still have another five races in this series to attempt to break back into the top 5 once again. It may NOT happen this year. 28 minutes is 5 minutes faster than my PR for a 5K. Every race is different, and the runners in the starting line-up changes constantly. Best I can do is to try and chip away at my time each race.

I’m content with being in the top five, and taking 4th place is my NEXT GOAL. I may NEVER achieve a first place victory, but I’m a million times better than the couch-potatoes who choose not to run. Becoming a runner back in 2019 changed my life for the better!

You can find me at these upcoming races:

JUNE 2021

Dumb Dutchman Half Marathon June 13 @ 8:30 am Reading PA

Third Thirsty Thursday 5K Race Series – Race 3/7 June 17 @7:00 pm Reading PA (race day sign up only! $13)

Lebanon Root Beer Half Marathon June 20 @ 7:00 am Lebanon PA

Be sure to check back on June 13th for another article.

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!

THE CHALLENGE OF WINTERTIME!

You got this!

THE CHALLENGE OF WINTERTIME

Money invested in your health is money well-spent.

Peloton is the ‘Rolls Royce’ of exercise equipment. If you’re willing to spend thousands of dollars on a single exercise bike or treadmill for your home gym, you want the best quality possible. Peloton’s gimmick is that once you buy their machine, you also must pay a monthly membership fee of $39.99 to access their EXCLUSIVE, on-demand live streaming exercise classes.

In a widely mocked 2019 Peloton Christmas commercial, a husband surprises his thin attractive wife (played by actor Monica Ruiz) with a Peloton Bike for Christmas. The wife then spends an entire year documenting her use of the bike for her social media accounts, ultimately watching a compilation highlight video with her husband where she thanks him for the gift that ‘changed her’. The ad has been labeled as sexist, alarming and cringe-worthy.

Actor Ryan Reynolds who is also the owner of Aviation American Gin immediately hired Monica Ruiz to ‘reprise’ the Peloton wife role for his gin commercial. In the follow-up Aviation Gin ad (which spoofs the original ad), she is now divorced, staring blank-faced and sitting in a bar with concerned girlfriends. They give her multiple martinis to guzzle as they tell her she’s ‘safe now’ and she ‘really looks great’. I don’t know which of the two ads is worse, but I am leaning towards the second.

Over the course of a person’s life, they will earn millions of dollars IF they work hard, and invest their money wisely. In that same period, they will only have ONE body, so staying fit and healthy is of the utmost importance. No one wants to spend their life feeling weak and sickly.

Physical fitness is a personal decision. The ONLY one who understands the trans-formative journey towards better health is the person on that path. I began running at the beginning of 2019, and this past year has been a year of personal transformation. I am in my best physical condition in years as a result of my personal commitment to my physical improvement.

Are you in, or are you out?

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Winter’s chill adds a new challenge to a person who has taken stock in their own health and well-being. Frigid temperatures tend to keep the fail indoors huddled around a heat source. IF and only IF you are truly committed towards improving your physical health, you only have two exercise options. Indoors or outdoors.

I do NOT own personal home gym machines. It is my opinion that unless a person has a very good reason for buying home gym equipment, their money could be better invested elsewhere. Gym equipment depreciates in value faster than automobiles. In addition to the expense, these exercise machines take up space. There are many gyms chains nationwide (such as Planet Fitness) that have the latest machines, local branches open 24 hrs, and some offer memberships as low as $10.00 per month. Plus if the equipment breaks, it’s not your problem!

I train indoors, but I run outdoors for competitive races which are offered almost every weekend including WINTER. As each of these races have entry fees, I limit myself to not more than three a month. Usually it’s once a month, sometimes twice. Running is a lifestyle choice understood only by fellow runners. The running community is a great source of encouragement and motivation. When you run with the pack, you run with the pack. When you join a local running club, you will make new friends and see familiar faces at local events. The key takeaway to remember is that athletes must always be in training for their next event.

Baby it’s cold outside.

Winter weather is highly unpredictable. When running outside you MUST dress appropriately for the conditions. There are days in December in the area of South-Central Pennsylvania with temperatures of 50° F (10° C) or higher, and days with temperatures below freezing (32° F, or 0° C). Wind gusts can cause temperatures to suddenly plummet. Exposed skin can become damaged from repeated and prolonged exposure to cold temperatures, so it may be necessary to wear protective gear such as a balaclava and gloves if you are spending long periods of time outdoors. After returning indoors, be sure to treat your hands and face with a nourishing skin cream to help skin heal.

Investing in proper exercise garments is always highly recommended. Clothing designed for outdoor exercising should be thin enough to exercise in, while being thick enough to retain enough body heat to keep you warm. You should dress in layers to be able to remove some clothing if you become too warm. I have personally worked up a sweat running 10K in subfreezing temperatures. The ‘track suits’ of today are much more advanced than your father’s gray jogging-suit. Wonders have been wrought due to the creations of both Thinsulate and Polar Fleece in 1979. If trapped body heat is still not enough to keep you warm outdoors, it’s even possible to purchase electric heated garments. I have seen people run outdoors in winter wearing shorts, while others looked like they were dressing for an expedition to the North Pole. During themed winter races like The Santa Run, The Jingle Bell Run, or the Kris Kringle Run, people have dressed like Santa Clause while running. Only you know what clothing is comfortable for you to wear, so dress accordingly.

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It’s cold and DARK out there.

As the daylight hours tend to be much shorter in winter, outdoor runners need to be visible to passing cars. I am always amazed by the number of people who ware black clothing at night and cross the street in the middle of the block. Add icy streets and tragedy is all but assured. If running, jogging, or speed-walking outdoors is not possible for you during daylight hours, keep these safety tips in mind:

Cross at crosswalks, with the light.
Always look for cars which might not stop.
Carry a runner’s flashlight which can be worn on sneakers, belt, wrist or headband.
Wear a reflective safety vest, or harness.
Run on well maintained trails or streets.
Run with a buddy, or in a group if possible to insure safety.
Always pay close attention to your surroundings.
DO NOT run in bad sections of town, or in public parks after sunset.
Always carry your mobile cell phone so that you can call for help if something happens.

Just because it’s wintertime doesn’t mean you can’t maintain your active healthy lifestyle. Obsessed is a word lazy people use to describe dedicated individuals. Your health is in your hands! You got this! As always, I wish you success and happiness!

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