Oh, Porta!

I knew it was going to happen.  There was going to be a "pit stop" - one of those destined to leave me far behind the group - before I reached the first mile.  And there wasn't a thing I could do about it, except for run at race pace to the Quick-Mart on the corner and hope for (zen-like) emptiness in the "coaches' ready room."

The Quick-Mart came and went, and I felt a sense of calm.  Perhaps it was only a little abdominal tension, released by the early exertions of the morning's "sorta-long run."  But no sooner had I passed the convenience store and approached our parked vehicles that the rumbling began deep down below.

Really, there's no nice way to talk about the, er, increased gastric motility which comes to every runner at one time or another.  Some of us more often than others.  And there are the very unfortunate few who suffer from what is commonly known as "runner's trots."  While there are fitness professional types who say this is caused by a decreased blood flow to the gut - because the blood is going more regularly and more often to the lower extremities as we run - that's more likely to cause digestion to slow down rather than increase. 

Dr. Timothy Noakes, in "Lore of Running," writes that the physical activity more likely stimulates the gastrointestinal system to secrete chemicals which encourage gastric motility.  There's also a function of the bouncing and the increase in core body temperature that can stimulate what you took in the night before to, well, head farther south a little faster than the 12-to-19 hours it often takes for digestion to occur.
So, is there anything you can do to keep from having to make those uncomfortable, and sometimes undesired "side trips?" 

First of all, keep in mind that GI distressing symptoms, like "runners trots," can be a sure sign that you might be overtraining, and need to back off.  In this coach's case, I can go ahead and scratch that right off the list.

Food items like dairy, legumes, grains, high fiber the night before...or even the morning of...can be a potential cause of bloating, GI discomfort and so forth.  Alcohol in excess the night before a long run can also leave you with more food in the gut than desired.  Hey, that liver has to make a choice on which to metabolize first, and it usually chooses the item which is more-poisonous. 

A little extra time to T.C.B. in the morning - time with a slice of toast, peanut butter, banana, oatmeal, a cup of hot coffee...an extended visit to the "reading room" - can also work wonders.  I had my tummy pretty-well trained for the past 16 weeks or so, and then when the weather took a turn for the warmer I moved the Sunday morning run twenty minutes earlier.  So, perhaps my mind had well-adjusted to the fact I had 20-minutes less prep time, but that was time my GI system used to make certain I was well-prepped.
Sometimes the adjustment process includes the need to plan ones' running routes around the availability of toilet facilities.  One of my favorite Sunday morning routes - a loop around our airport - begins at an exercise facility which has two reasonably-stocked bathroom facilities.  We also have a city parks and recreation facility, and our house, along the loop.

If changing your diet, your preparation and your route doesn't solve or at least quiet the complaints from the colon, Noakes suggests a small dose of loperamide (Imodium) be taken before the run.

While there's nothing delicate which can be said about the gastrointestinal distress and misadventures which can happen to a runner, take comfort in knowing there are two types of runners in this world:  those who have had to imitate a bear in the woods...

The Need (To Race Weekly) And The Damage Done

"I want to improve my 5K time."  "My race times aren't improving."  "Why do I keep getting beaten at races?"  This statement was said by no runner.  Ever.

I am surprised at the number of times I hear something along these lines, as well as the occasional "weight issue" and "how can I improve my triathlon performance" queries.  Those are questions which are really "tell me the secret to successful running" questions.  When I tell them the uncomfortable truth; the fact they race too much and train too little, it's my way of informing them there's only one secret to being a successful runner: "Choose your parents wisely."  There are no miracles in running, and only one secret.  The successful runner chooses their target races wisely.  They train wisely leading up to the race date, and they return to training when their body is ready.

Depending on the training focus - race distances, specific times of the year - and the individual athlete's economies (physical and fiscal) a well-trained runner can sustain peak racing performance for four to six weeks.  A longer, more-controlled training year with a single peak period will reveal a longer peak, a two peak focus or longer distance target races are closer to four weeks.  I know persons who participate in half-marathon and marathon events on a weekly basis; most do little more than the event as their weekly volume, and often at paces which more closely resemble quick walks.  Regardless of the pace, damage happens.  I often wondered why I could trot 5,000 meters on a Saturday morning at eight-minute pace and grade papers or study with no ill effect, but a 5K road race run six minutes faster would find me asleep in the recliner for two hours.  Damage happens in training runs, but more acutely so when we race.

Double a race distance, and the muscular and molecular damage which comes from racing is not just doubled; it's doubled, plus "interest."  A marathon isn't only eight and a half times the distance of a five-thousand meter race, it's ten times the damage.  So the recovery rules-of thumb - complete rest for each hour of racing, easy run training for each mile of racing - aligns well for the 24-minute 5K runner and the four-hour marathoner; followed wisely, all other things being equal, both can start another 18-to-24-weeks of training as long as the base training has been done.

But many recreational runners fail to ensure they've developed a good, solid base.  They don't consider long, steady runs which develop muscle, brain and heart to be necessary.  Speedwork, including short repeats and tempo runs of 20 minutes, aren't that important to them.  Everything is run at the same pace, with little variation from day to day.  To continue to do the same thing from week-to-week, without variation and expect anything else but the same performances, searching in vain for the secret, is the runner's way of living a lie.

"I want to live a lie."  This statement was said by no serious runner.  Ever.

Hell Freezes Over, Sort Of

"For the record, we never broke up; we just took a 14-year vacation..." - Glenn Frey, 1994

I've coached a small group of (as few as three to as many as a dozen) adult runners for six years, in the classic "stand on the side of the track" as well as the "in the pack" style.  Each style has its benefits and drawbacks; coaching revealed me at my best and my worst.  If an aspiring author were to write it without the benefit or hindrance of this blog it would most likely either look like a Charles Dickens ("best of times, worst of times") tale.  Maybe not.  More likely in the style of a Stephen King ("...heeeeere's Johnny!") screenplay.  As long as Jack Nicholson isn't playing me, I'm all right.

Coaching is stressful, especially if you feel the need to prove to athletes that the training will never get "boring," (news flash:  it will, get used to it...) or, worse yet, when a symbiotic relationship with a running emporium (''...you refer runners to me for training, I send them to you for shoes and gear...') transforms into "competition."  Add to the stress a pair of achilles tendons made cranky by too much hard training and not enough recovery, and life becomes a misery.

So, I took a bit of a holiday.  I retired.  I became a "gentleman" coach; a "quasi-guru" with a limited and non-paying clientele.  Not surprisingly, people "suddenly" become more interested in training when you're not available.  It's no different than the difference between when you're single and when you finally find that "soul mate;" every other person who otherwise would not have given you the time of day if your watch had stopped cold dead wants something to do with you.

Last weekend I decided, against my better judgment, to hang the shingle again.  I don't know why, other than perhaps the moon was full, the beer was cold, my tendons hadn't barked at me for a month, and the person who asked me seemed to be genuinely interested. 

This time, however, things will be different.  I have nothing to prove to anyone who shows up.  Except for the fact I can give them a good product at a reasonable price.  They will pay, I will coach, and they will work.  Seems simple enough to me.

Will Stretching Make Me Faster? Probably Not.

There are persons who stretch a lot. There are persons who say all runners should stretch a lot. Then, there are others who say too much stretching can be a bad idea.

The January 2012 issue of Outside magazine took ten of the biggest fitness myths to the mats. One of them had to do with stretching's effect on running parformance. FSU researchers asked ten male athletes to stretch for 16 minutes, then run for an hour on a treadmill. In a later session, the same crew sat quietly for 16 minutes, then hit the treadmill for the same duration. Without the pre-run stretch, the men covered more distance while expending less energy.

So, I don't feel quite so bad about my inability to stretch. At least I can run.

Ah, you say, but if you did stretch you probably would not have to deal with the nagging little injuries you've had in the past year. Not so fast, my little friend. In several large-scale studies of athletes and military recruits, static stretching did not reduce the incidence of common overuse injuries such as Achilles tendinopathy (one of the issues with which I deal) and knee pain.

In my humble opinion, stretching is a personal matter. I'm not going to tell someone they shouldn't stretch if they feel it helps. When specific muscles are tight or I have run a lot of mileage, I will do a little bit of stretching, usually the calf muscles (which also impacts the achilles’ tendon), the iliotibial band, & the hamstrings, since these are the muscles which become most inflexible because we run.

One thing you will not see me do is throw my leg over the back of a chair, or do what I see most recreational runners do, what I like to call "flamingo imitations." You've seen the person. They're the one who take their foot and pull it directly behind them up to their backside. I'm not certain whether they're working on their knee flexibility or their quadriceps muscle. Neither one really seems all that essential to run performance.

All three muscle group stretches can be done by having a flat surface, something with which to lean against, and a bench or chair. A fifteen-minute warm-up, consisting of a jog and some stretching - at the most - and on to the run.

The calf stretch can be done while leaning against a wall, bleachers, pole, or any solid object. Hold the stretch for 30 to 60 seconds without bouncing, then switch legs.

The iliotibial (IT) band stretch is done by crossing one leg behind the other 6-9 inches, then leaning toward the rear leg. Again, hold the stretch for 30 to 60 seconds without bounce, then switch legs.

The hamstrings can be stretched by placing the leg up on a bench or support between knee & waist height (there are variations which keep both feet on the ground). Bend slowly forward at the waist until the stretch is felt, hold for 30 to 60 seconds, then switch legs.

Some things you don't want to do:

Never try to stretch a muscle that has not been warmed up. A few minutes of easy jogging (the same amount of time it takes to run about a mile) will raise a muscle’s temperature enough to make it pliable.

Never bounce during a stretch. Just stretch as far as the muscle will allow; stay relaxed & breathe. You don’t get awards for being the most flexible at the race.

Never over-stretch. You really can stretch too much & leave your joints susceptible to injury.

If you really feel the need to do it, stretching does not need to look like a return to dance classes of our youth. As long as you do it in a manner which aligns with your day-to-day functionality you probably won't need to worry about loss of muscle strength, or hurting your joints.

The Bag

About two years ago, I wrote an article for the Pensacola Runners Association's newsletter, The Rundown, about clothing needs for road racers, especially during the Gulf Coast's winter months. The article was much a piece of advice as it was a tongue-in-cheek observation of the runners and attire I witnessed during PRA's first race each calendar year, a 5K/10K/half-marathon on Pensacola Beach.

Naturally, the well-worn joke holds true, especially along the Gulf Coast: If you are happy with the weather conditions, chances are good it will worsen. If you are not happy with the weather conditions, chances are good it will worsen.

During the years I've participated in the run, and in the photographic evidence from other years, most participants are dressed for standing on the side of the road and watching a race rather than for running. They didn't consider a human body exerting energy was going to put off a certain amount of heat through either perspiration or water vapor. Those sweatshirts, sweatpants and parkas over the course of 30-to-60 minutes appear very uncomfortable, especially at the last minutes when they weigh more than when they started. Chalk it up to inexperience, I guess.

It also amazed me, especially while watching female runners, how many of them seemed self-conscious about the view from behind. So, I mentioned a few pithy words of counsel in the article, namely: Arm warmers, running skirts, and the concept of "less is more."

As I've "grown up" in running I've begun to think more about what happens after the run as much as during the event. Freeze your behind off in low-20-degree temperatures after a race like 2010's Jackson Day 9K and you'll learn quickly. Comfort and the ability to enjoy the social aspects of running have become as important as performance and comfort on the run.

Our Wednesday evening run group on Pensacola Beach is as much about the socializing after as the run is before. Naturally, after four-to-eight miles in 90-plus-degree weather during the summer can make even the most "cool" runner a little moist on the edges. On the other hand, thermal tights which seem perfect for that chilly winter run in the dark shows a little more curvature than some folks are comfortable with "revealing" during the following social hour (Personally, I'm not all that concerned. If you're worried it's because you're focusing too closely on me.). So, a few seasoned runners, by their example, taught me the benefits of clean, dry clothing and travel-sized personal care items.

Late last autumn, my wife and I began to run and socialize with a group of runners who enjoy running along trails - the term "trail" was expanded to its limits and usually included water of varying quality and depth, and brush of a thickness rarely seen outside of a Humphrey Bogart movie - and drinking beer every couple of weekends. Even the most tame run provides my dog, Rubin, a smorgasbord of scent he never experienced after our long training runs.

At that point, it was high time for me to develop "the bag."

I'm not the first one to think of it, by any means. My coach used to carry a plastic milk crate with a couple of extra towels, a dry pair of shorts and a t-shirt in the back of his SUV, in case we decided to do breakfast after a track workout. My wife often recommended we do something like that in ours, but it always seemed like too much trouble to refresh the "emergency storage." Now, my bag sits in the kitchen near the washer/dryer; the grungy items go from there to the wash, the cleaned, dry items return to the bag from whence they came. I also keep my whistle and a plastic mug in there; I'm never without a way to get a drink after a run. The folks who run trails with me know the whistle's significance.

The late, great running philosopher Dr. George Sheehan alluded to the necessary items for a ditty bag in his seminal work "Running and Being." I like Sheehan's definitive words for "the bag:" Perennial and universal. Since we live in an area of the country where the weather changes on little-to-no notice, it's always good to err on the side of sartorial caution. Besides, you never know when a wardrobe malfunction might require you to have a little "more" coverage than you initially preferred.

Sheehan recommended shoelaces, tape, Vaseline, a handkerchief, clothespins, nail clipper, folding money, nasal spray, antacid tablets, aspirin, a ballpoint pen and paper, ski mask, gloves, turtleneck sweater, extra sugar cubes and a can of soda. I'm in agreement with Sheehan on most of these, but I'd adapt a little here and there...

My bag also includes at least one running hat, visor or baseball cap, (cheap!) sunglasses, a short-sleeved or long-sleeved t-shirt, a pair of shorts or wind pants, two pairs of socks, and a pair of shoes for kicking around or running in, just in case I leave the house without the ones in which I planned to race.

Often, a friend from outside of the area will recommend lunch or another beer, or both, at a dining establishment after the post-race festivities are concluded. So, travel-sized personal care items, such as underarm deodorant, a small towel and liquid soap or shampoo can be carried. If you prefer to go more simple than that, a small container of baby wipes will do the trick.

I guess the operating strategy for "the bag" is K.I.S.S. Keep It Simple, Stupid. If the items get to be too much, or too hard to refresh after a race, then it might need a little simplification. Figure out what works best for you; your environment, and your own sense of style. Because sometimes it's not what happens during the run which is memorable, but around the run.