The Run - The Smallest Part Of Training

Two evenings. Ninety minutes. As a coach that's how much time a week on the average I have to influence the training of my athletes. I have to trust them to do the right things on the other five days of the week; run a long run, run a semi-long run, run some easy runs, rest, listen to their body, and so on. The training regimen of every athlete, whether elite or amateur, boils down to two states: The Run, and The Recovery.

When you're not running you're recovering. It's that simple. Even if you're busy at your "real job", if you're not running it's recovery time. Simply put, recovery begins the moment you finish the run. Some of the smartest things you can do to aid in the recovery process has to start within the first 30 minutes of the finish.

FUEL:

First things first: let's refill the tank. A blend of carbohydrates & protein (3-to-1 or to 4-to-1 is optimal) will help to repair micro-torn muscles & jump-start the process of glycolysis (simply put, the making of glycogen, the fuel muscles use to burn for energy). You can either take this in solid or liquid form; your body will accept it either way. If you don't like to eat soon after a hard run or a race, then you can use a commercial recovery drink, like (Pacific Health Labs') Accelerade, (Aijinomoto's) Amino Vital, or (Cytosport's) Muscle Milk to get those necessary elements in that 30-minute window. Why 30 minutes? Physiological research finds muscles are more ready to accept those elements during that first 30-minute period. Besides, I can think of few things better after a hot, sweaty long run than a nice cool drink.

Low-fat chocolate milk has been the latest recovery hero; an almost perfect blend of carbohydrates & protein, and without the hassle of measuring and mixing; every little local convenience store (no matter where you are) has 16 ounce or half-liter bottles of the stuff in stock. If you can eat during that half-hour window, low-fat yogurt, a sandwich or pasta with meat sauce will also do the trick. Does it have to be both carbohydrates & protein? While carbohydrate-only refueling is better than no refueling at all, a recent study concluded runners taking carbohydrates & protein together reported less soreness compared to runners who took only carbohydrates.

HYDRATION:

At the finish of my ten-miler this morning I stepped into the porta-potty near my car. I felt like I needed to void my bladder, but all I could void was a small amount of dark yellow urine. Yes, I was definitely dehydrated; probably even before I started the run. The eight-to-ten ounces of water I took in at the halfway point of the run was a weak holding action at best in the struggle to remain hydrated. I wrung out more than that amount from my technical shirt at a mile-and-a-half to go. There are multiple schools of thought on rehydration:

Weight change - weigh yourself naked before & after the run. Rehydrate with the same amount of water or sports drink you lost in weight.

Weight change/150-percent - weigh yourself naked before & after the run. Rehydrate with 150 percent - one-and-a-half times - the amount of water or sports drink you lost in weight.

Weight - weigh yourself . Divide the number (pounds) by two. That number is the amount of water (in ounces) you should take in. This school of thought is good for those no training run days.

Urine color - drink enough water/sports drink to ensure the color of your urine is straw-colored/light yellow. The problem with this method is it's subjectivity; one person might consider their urine to be sufficiently light in color, also, vitamin supplements can color urine a bright yellow.

ALCOHOL:

I run with several friends who consider beer to be a beverage with multiple benefits; post-run carb replenishment, post-run analgesic, lubricant. One out of three is correct. Apart from killing pain (and brain cells!), alcohol affects reaction time, accuracy, balance, eye-hand coordination, & endurance. Even the night-before "barley pop carbo load" can screw up sleep cycles & hurt the next day's performance.

A 12-ounce can of beer has only 14 grams of carbohydrates, as compared to 40 grams in a can of soft drink. Athletes who drink regular beer end up running - to the bathroom - more than those who drink low-alcohol beer or alcohol-free beer. And drinking alcohol forces your liver to focus on breaking down alcohol rather than on glycolysis. So one 12-ounce can of beer can delay your body's recovery & refueling by an hour. When you have real life to accomplish outside of the run or the workout every hour counts.

If you're trying to drop a pound or few (one pound of excess weight can add two seconds per mile to a race performance) calories in alcohol pile on top of regular caloric intake. Alcohol also stimulates the appetite & makes it harder to feel full. So if you like alcohol, limit the drinks to two per day (for men; one for women). And don't forget to swap between one glass of non-alcoholic beverage for every drink.

(SELF-)MASSAGE:

I know several local massage therapists; I train one of them. I'd use their services on a weekly basis if I didn't have a real daytime job. My employer understands my occasional training & coaching-related absences to a certain degree, but I'm not willing to push the envelope on this account. So, outside of the occasional weekend "fit into the schedule" visit, my use of massage as a means of recovery is a do-it-yourself project. Some massage therapists teach self-massage to their clients as a value-added service: A smart LMT will have to work less hard on an athlete who keeps their muscles & tendons happy in between visits. The founder of Trigger Point Performance Therapy considers self-massage like tooth-brushing; you still go to the professional (like a dentist) for a thorough job or an emergency situation. Some popular self-massage items include foam rollers, therapy & sports balls for pinpoint massage, knobs; there are also at least half a dozen books on athletic & therapeutic self-massage. Check with your local health club, therapy spa, massage therapist, or athletic specialty store - not necessarily in that order - for lessons, items & recommendations on what works...and what should be avoided like the plague.

YOGA:

Yoga can be used as a cross-training or therapy tool - the core strengthening, relaxation & flexibility aspects can be used either after or in between workouts; even on those days when you're beat up or injured. There are stretches & positions which will work on the legs, core & balance.

COMPRESSION:

Lastly, compression wear - tops, tights, & socks - can help ensure blood flows from the extremities back to the heart, lungs and digestive system. They provide gentle pressure and support to the muscles, as well as retain warmth, which will allow the muscles to remain supple for a longer period of time. There are several companies which produce compression clothing, at varying levels of affordability, so every runner can take advantage of their benefits. Oh, and while there are many runners who swear by the use of compression sleeves or compression socks while racing or training, the jury is still out on the benefits; so far all they seem to do is make runners look a little geeky.

So, the best way to prepare for the next workout is to aggressively approach the recovery process immediately after the present run is completed.

Who...Or What...Do You Love?

The missus & I had another chance to get away from it all...here, taking the kids & grandkids to New Orleans. I had to teach a seminar on Friday, so driving over on Thursday afternoon was naturally out of the question. However, it also provided me a few hours of my Friday afternoon with nothing better to do than point my trusty Scion xB in the proper direction, listen to some of the tunes I'd recently downloaded to my iPod & think deep thoughts.

It occurred to me I had not talked to my father in five weeks (his seventieth birthday), & it was not like I was going to be disturbed by much at that particular time...might as well burn a few cell phone roaming minutes, no? After a healthy dose of touching base with him, & getting safely past the casinos along Mississippi's Gulf Coast, one deep thought led to another & I wanted to know what some of my New Orleans friend/s were doing.

They had been on a cruise ship for a week with two dozen or more of their closest relatives. What had me marveling even more was the fact they were able to make it through that week without throwing anyone overboard...or consuming adult beverages. I knew they had cut back during the spring in Central Florida, but didn't know they had made the decision to cut back in that drastic a manner. They have their reasons, which are quite valid (even if I disagreed, validity is in the mind of the beholder), & I strongly applaud them for it.
The ramifications or the rationale for such decisions hadn't quite hit until I was driving on the trip home...Then I began to think about it all: You see, we didn't drink anything around the family because being (at the least) loose around the children and grandchildren didn't seem like a good example. There were enough people on the streetcars & on the major thoroughfares who were loosened up during the weekend, right? We went out for a bite to eat & to walk around with some of our friends after the kids drove home, sufficient opportunity to loosen up and enjoy some of the more adult-oriented venues we occasionally enjoy. And while I was loose enough to not feel major pain I couldn't help but see some of the really loose denizens of the place/s we visited, most notably the crowd in one of the city's most popular karaoke bars. Believe me, there are way too many people who think they sing well. Add an abundance of adult beverages & it's a Capt'n Fun Happy Birthday Song Audition Night, minus the cake (Robin Williams' 2002 routine about Japanese men in a karaoke bar after a couple of shots of Jack Daniels' says it best.). When you see them you begin to think to yourself, 'dude, is THAT what I look like when...?'
Right now I can say I do not have a drinking problem. There was a time in my life when you could probably say I did, but I think age & a beer-related accident (I thank God no police were around to see!) a long time ago (as well as a recent beer-related accident where we were the victims!) converted me from the quantity drinker to the quality drinker. That means I still spend the same amount of money on beer at 48 as at 18; I share/enjoy the six-pack of microbrews more than I did bogarting a case of Lone Star. I like beer a great deal, & there are days when there's nothing more wonderful after a very hot run or workout than a very cold beer. Of the friends I have, the ones for which I would say I would go through hell in a gasoline suit are very small; & the vast majority of them drink probably the same amount, give-or-take, that I do. I have many colleagues & acquaintances, however, who are perhaps one (stumbling?) step to the left or to the right of the classic hash house harrier definition: a drinker with a running problem. Love 'em, but it's the truth.

And THAT'S where my worried mind begins to operate. I know a person's character can be molded & shaped by the people they spend the most time with. Think about it: Influence of Others -> Thought -> Decision -> Action -> Habit -> Character -> Influence on Others. I've told folks on more than a few occasions we are what we consume, spiritually as well as physically. So, can you control your own cycle? Or would you rather smash the mirror?

'Beer commercials usually show big men, manly men, doing manly things: "You've just killed a small animal. It's time for a light beer." Why not have a realistic beer commercial, with a realistic thing about beer, where someone goes, "It's five o'clock in the morning. You've just @*#d on a dumpster. It's Miller time."' - Robin Williams (1986)

End Of The Month Blues

'She keeps a toothbrush at my place; as if I have the extra space. She steals my clothes to wear to work; I know; her hairs are on my shirt...' - "City Love" (John Mayer)

I'm certain this scenario would happen around my house if we were a little farther north; there wouldn't be a flannel shirt available...of course, I couldn't wear a flannel shirt into this office, anyway. For my wife and I, it's more like borrowing my running clothes. Since she works out of a house converted into an office, a mere 200 meters around the corner from our own, she's in the catbird seat. She has no commute, the option of taking our big rude d-a-w-g (a retired racing greyhound) to keep her company (and scare the bejeezus out of door-to-door lunatics stoopid enough to stop by), and (should she decide), even better, the option of stepping out the door for a 30-minute run without offending anyone with her schvitz.

Sometimes, having that 7-to-3:30 in the cubicle farm is little more than a royal pain in the @$$. However, there are days when the 'other lives' I lead can be more painful. Approaching the end of the month can be that way, since I'm looking to (at least) one set of officer meeting minutes, one newsletter, and putting the first touches on the next month's article. Add on top of that the need/want/desire of some clubs to have me do things (many of which can be done well enough by them - which means reverting to teacher once again)...and the last few days of the month can be as hectic or depressing as a week of Mondays. Sometimes they sure feel like a week of Mondays, let me tell you.

Because I lead two lives, which take up 13-15 hours of my day - I know some of you who read this have no sympathy; that's all right, I wasn't asking for any - my finger on the pulse of the world occurs usually in one-hour chunks; listening to NPR on my way to and from work, reading the print media's offerings on-line, and lunch time with what I like to call the independent, semi-corporate media. Yes, I'm blissfully ignorant, but it's been that way for a good five years. And it probably won't change until I decide to move to a town where the most entertaining portion of the newspaper is not the daily letters and opinions section.

Since when did editors feel the irrational need to allow a once-weekly religious food fight to occur on their pages? If I were a potential advertiser I certainly would not spend my money to market there...unless I was selling alcohol, tobacco or firearms.

Okay, so each one of us has our vice. Mine is physical activity and recreational chemicals...but I repeat myself. I felt much like Bob this morning after my swim workout. Thank God for my wife; she made a pot of coffee this morning when she finally got out of bed to prepare for her work (usually after I've departed to swim/spin and work). Of course, today she had to suffer without her foo-foo, the flavored and mildly sweetened non-dairy creamer she purchases by the pint. I'm a straight, hot, strong black coffee kind of guy (tubinado sugar and skim milk is for the weekend); foo-foo is for road trips, especially if I've made the supreme mistake of buying coffee at Krispy Kreme (where it's burned and reconstituted, beyond the darkest roast Starbucks could imagine in their wildest dreams) or Krystal (where half the cup is filled with grounds, as I learned in New Orleans)...and I won't even mention Circle K.

Mickey D's puts the milk and sugar in for you. Of course, the rhetorical question, WHY!? Outside of the obvious fact they are cheap b@$t@rd$ and want to minimize waste I think it's so you don't know just how flippin' lame their coffee is in the first place. Sorry, I'll be like my German friends and suffer for another half hour on the Interstate until I can get to a Starbucks (or in the case of that particular road trip, Community Coffee in Slidell, LA).

We started getting in the longer road runs on Sunday, starting last week. One of my athletes planned to do 16 miles, and I probably would have joined her, save for the fact I actually felt good and didn't want to kill myself this early in the autumn. Fortunately, she was stoopid enough to think she could handle two hours of Tae-Bo and follow it with 5,000 meters of jogging. I see a new workout video; remember Buns of Steel, Abs of Steel and all those? A two-hour Tae-Bo workout, followed by 5,000 meters of jogging, will be titled Skulls of Steel. Sorry, Stacie. I love you, kid, but I had to give you just a little more grief. I'm your coach. That's my job.

At the three-mile mark on the course we usually run, there is a long downhill, followed by a long uphill, which usually whacks all of us squarely in the @$$ and reminds us we're all stoopid. At the bridge over the bayou in between these hills there was the highly-flattened carcass of an animal; I'm not certain what species, breed or size it was (it was a big truck, though), but it reminded me of two very important things:

1. Life is short. You're dead a long time.
2. Speedwork is underrated.

Today is my last day in this particular age group (well, USA Triathlon already moved me up, since they consider your age on December 31 to be your competition age). I'm not freaking out too much about aging; usually I have a lot of introspection during this month. I tend to think long and hard on things during September because of the High Holy Days, the change of seasons, the end of fiscal years, and strange stuff like that which is out of my control. This time, however, it's been more, 'time to get moving, Coach.' And so I think I will.

As the Maori say: Kia Kaha. Stand Strong.

If I Were Your Coach: Empty Spaces at the Table

One of the things I love about my team is our ability to socialize at the drop of a hat. We're not like some of the other groups in town where the primary focus is alcohol intake. We train hard (enough), race hard and play hard (enough)...but not so hard as to not be able to train the next day.

I might not be able to line up a team for an event in two e-mails or less, but I can get a party scheduled.

Since my coach decided to spend a week on holiday down in Destin, just an hour away from here, we decided it might be a good enough reason to have a little get-together. Beats waiting for funerals; what's the use of dressing up for a person who can't appreciate the fact you wore a tie that matched your suit for once?

Plan "A" was a cookout at the club president's house. Oops, his step-daughter graduates this weekend, and her grandmother is coming from Mississippi. That means no drunken bacchanal there. Plan "B" was telling them to show for the traditional Friday evening "spill American beer all over each other" meeting at our favorite pizza joint. However, driving through Gulf Breeze (even while over-served) is never a good idea. Since the club's VP has a nice house and a pool in the backyard, it was only logical to ask whether she could or would step up to the plate.

The original plan (and the wish of my coach) was to invite the inner circle of the team; club officers, regular Friday-nighters, and the like. However, the VP didn't want to be put in the position of "not inviting" people. For once it couldn't be just about (without!) them.

We had a wonderful evening, with a decent crowd. Most of the folks I suspected would be there showed...with one notable exception. Sometimes, you wonder whether people who didn't show chose to or just had something else going down. I've caught flak for not making a presence at a race when my athletes were participating, because I needed the training session. But that's more an exception than a common occurrence. Many of my athletes (and their spouses) have spectated - and volunteered - at events they were not doing, like the Three-Mile Bridge Swim/Aquathon.

I know that during the Passover seder a space at the table is set aside for Elijah, in the hope of his (imminent) return. In our workouts, and our social life, we (at least I) always feel there is room for at least one more person. We can always pull in another chair, we can always find another glass, we can always buy another pitcher to share.

It wouldn't be family without 'em.