YMCA Running

Sometimes.....

Sometimes I sit down here to write something and nothing really comes to mind. I like running and you like running (and if you don't, what in the 'thump' are you doing reading a running blog?), so we agree on that but nothing is knocking down the door of my creativity saying "this needs to be said!" So last night at the Trak Shak there were probably about 150 people running and the thing that struck me was the 150 different universes out there...some were really fast, some slow, some there for the 'social' and some just because they can't stand to run alone. One girl (lady?) that I know who's the quietest, nicest person ever came, wasn't in the mood to run so she just walked - but she came for the atmosphere...pretty cool. I had 2 runners do their first 3 miles ever and another do 3 miles for the first time in a while after suffering from a freak injury. Kinda cool, witnessing their individual triumphs. We'll get to see a lot of that Saturday; there are over 60 runners that I know of who'll be completing their first 5K. To me, this is a great indication of what 'can be'. It'd be great to see the 'Y' be the foundation of running in B'ham rather than a shoe store (nothing against the shoe store) - wish I knew how to make that happen. More races put on by the 'Y'S ? Dunno, the Downtown Y has (sorta) tried the group run route,the Shades Valley Y used to put on the 'Hog Jog' which (I thought) was very successful. I do know that the Spirit will triumph for a lot of people Saturday and the residual effects (money raised & the kids that benefit, excitement over running accomplishment - the adults that benefit, hopefully new habits of a life time of fitness, life style changes) will have long reaching positive effects...then I think of the possibilities. Now I'm sort of a dreamer and this is just a thought that I have, I have no solution or idea, but it's a nice dream...the YMCA of Birmingham as the Johnny Appleseed of area running.

There's no time like the present....

Now that it's warm (hot?) it's a good time to either start your running or ramp it up a little, what? You say it's too hot? Okay...so? In January it was too cold, in April it was still too cool but you were 'busy', then the next excuse and the next. It's time to 'cowboy up', put a lid on the excuses and get your heinie out there. You have the perfect target race in 3 weeks (read the last blog, there's still time to train to run/walk it). Something I always try to remind myself of is the definition of insanity, "Doing the same thing over and over again and expecting different results" or another way to put it - If you always do what you've always done,you'll always get what you've always got. Makes sense - but maybe we need a little more positive reinforcement...something more concrete than 'change'. Hmmm for one I've always believed to start running 'just to lose weight' won't work. you have to have a target race, a specific, visible, tangible goal. Then you have the joy of weekly goals i.e. running a new distance, running a few more miles, whatever. You see, your body will fight you in the weight loss arena. It is a remarkable machine and will try to maintain itself in the most efficient manner possible, however if you are consistent in your (smart) methods to try to run/lose weight/get in shape your body will lose, but not in the early rounds. Weight loss is a marathon not a sprint. So make your goals portable as well...2 5K's, a 5K then a 10K...and along the way (I love this idea, I just wish it was mine...hey! you don't know that....It is mine) put a dollar in savings for each mile you run - pick the target goal (toss in 5 for each pound you lose on a week to week basis - I know many of you are anal (can I say that  on a YMCA blog?) and weigh each day - bad idea....pick say Friday and live with that - then2 pounds off 10 bucks extra in...if you ran 20 miles in a week, 20 smackers....2 pounds off? BONUS! 10 more Somalians - then use the money for something just for you!). Running and weight loss just became a game. Before you know you're keeping the contest alive, you're slimming up, you can treat yourself and with those treats comes confidence...you look better, feel better (inside and out) and best of all? YOU ARE BETTER!!!! People of faith have long tried to live through the teachings of Christ, and many times have been misguided or used their own interpretation and we have to remember that we each have our own interpretation and they aren't always correct (okay mine aside) - but here's one that can't be mis-interpreted...."You shall love the Lord thy God with all thy heart, soul, mind, body, and strength. And the second is like unto it; you shall love thy neighbor as thyself! Whoa! You mean I have to love ME? Yeah, you do. Otherwise how do you know how to love your neighbor? Do you treat others better than yourself? How about trying it the other way - Love yourself so you can not only love your neighbor but be an inspiration to him, running is but one way, but it's a big way. It affects you (and your family) in quality of life, health, health cost, activity, setting an example (the most powerful way of loving and parenting...SHOW me, don't just tell me) and yes, looking good - cause nothing is sexier than confidence....not being fat and bald and thinking you look good. but self assuredness that you are healthy (bald ain't so bad - I think of myself not as 'bald' (or thinning) but as solar powered sex machine). Okay - I've rambled enough, go run, lose wight, save money, spend it, and love yourself so that you can spread joy through out the land...you never know until you try....and then you'll be doing something different and getting some great results!

The Ronnie Noojin Race to the Courthouse

will be upon us soon. Funny how time really does heal all wounds (I've also heard it said that it 'wounds all heels', but I'm not so sure about that) ans slowly over time we memories become distant thoughts. Ronnie was a lawyer here in town, he was a runner when running really wasn't cool, and he was an active member of the YMCA. It's now become  I guess a tradition for the law firms and 'Young Lawyers' to support this race and I guess because Ronnie was a young lawyer when he died...if he were still with us he'd be an old lawyer. In many was I wish he were still with us because 1)the race wouldn't be named after him and 2) he'd be out there encouraging even more support for the race. This is a great way for members (and non-members) to support the Y and get a huge benefit as well. It floors me frankly how small many of our races are when compared to other cities - is Birmingham really that unhealthy.  I must say that I learned a great lesson from my wife once (well many - but I'm only talking about this one particular lesson), often times we try to improve our weaknesses while taking our strengths for granted and every so often we need to work on maximizing our strengths and using them to our best advantage. This is a small race and Ashley Bear did a terrific job with it last year. Here's hoping it will turn in a repeat performance since she's passed the torch (I think). A small race can be a blast and if they do everything 'right' eventually it may become a big race. You've got 4 weeks to get ready for it - you probably can't run a 5K if you start from scratch today - but you can run/walk it, get some exercise and help the YMCA out. Try to run for 1 minute and walk for 2 for the next week spend 30 minutes doing that...then run 2 and walk 2 then the next week add 2 more minutes then race week (and race day) run 5 minutes and walk 2 - you'll finish and you'll really be proud of yourself because you accomplished something. You'll be stronger, slimmer, and more confident. We run because we can and if you're able to run, then you should - as a cardio part of your regular exercise. You know there are old people, and there are fat people, but there aren't any old, fat people. I bet if Ronnie were here he'd tell you to lace 'em up, and run/walk to the finish, cause if it has the 'Noojin' name on it with the YMCA - it'll be quality....

The magic of running....

Still hard to believe that it's May in the Deep South - We were out of town for my niece's wedding so not much running got done. I was able to get in a 10 miler Friday and had hope to run this weekend, but it just didn't happen. Disappointing too, because I love running in Franklin, but hey - you never know what's around the corner. My wife and I get up this morning (finally) and went to Southside to run 10 around the city - then we decided to 'jump the wall' into Oak Hill Cemetery - felt kinda stupid when 20 steps into the cemetery we saw the side gate open (ahem),but anyway we ran through the cemetery and saw the grave sites of Birmingham founders - the wife of Mortimer Jordan who was also the daughter or sister of Samuel Mudd (who built Arlington)and of course Charles Linn (whose 'vault' is on a promontory for a reason), John Milner and Josiah Morris, Henry Debardeleben and you'll have to 'Google' these guys yourself then go run through Oak Hill for a magical journey back into history. I had found Louise Wooster's gravestone the time before but danged if I could find it today. Oh well, all the more reason for another 'run through history'...and it's a run you should take - Birmingham has a fascinating history. Now when you come to Birmingham (or live here) you're prepared for all the negativity, naysayers, and general lack of progress (mentality) but once upon a time Birmingham had more saloons per capita than any city in the country! Ever noticed how well our streets are laid out (city blocks are 'square' - the streets are wide) and all this was done at the turn of LAST century! I do these runs and it makes me want to learn more - truth be told I took a class on the History of Birmingham some years ago at UAB and I was spellbound, so today's run was double exciting for me. Can't handle running up and down the Lakeshore Trail eleventy-seven times a week - I'm glad we have it, but I'm greedy after seeing Nashville, Chicago, New Orleans we CAN have more, we deserve more as a city, a population, and individuals. Okay, I'm rambling...One of the thoughts here was that it's really not about the destination; it's about the discoveries along the way. Sometimes we discover something about ourselves when we run, that we're faster, or stronger, or can go further than we previously thought...then sometimes it's just a 'magical day' where you see something, discover something or just really enjoy something. Today I 're-discovered' my love of the history of our area....and I remembered that I love 'magic'......

Where have gone Joe Runner-agio

Okay so I'm erratic at best - but I'm going to try to keep this up weekly until Lisa tells me to 'shut it' (obscure 'So I Married an Ax Murderer' reference) - but I'm looking at a very late running Spring - really, when in May have you gone for a run when the a.m. temperature was 47 Ooo La La! I loved it. Running through different parts of Birmingham today I was struck with how green everything is right now - last year (total) I believe we had <10 inches of rain - yes I heard something about the drought - and this year we've already had right around 20" - as long as it rains from 10 p.m. to 3 a.m. and oh, 11:00 a.m. to 3 p.m. then I'm cool  - as if Mother Nature ever listened to me. Hopefully some of you out there - is anyone out there..."Hello, is this ting on?" (rapping on microphone) - I feel like a comedian in the Pocono's (what in the thump is a Pocono - or a Catskill and who's in charge of naming mountain ranges?) anyway if you're a newer runner and hopefully training for the Ronnie Noojin YMCA Race to the Courthouse then you may need some of the tips I'm going to parcel out over the next few weeks - some may be basic and some are highly sought after by Chinese and Russian athletes (psst - I can be bought - just so you'll know) - anyway when you head out to run - don't stretch before you run. You have cold muscles and by stretching them you run an increased risk of injury. Just start your run slowly and then gradually move into your normal pace - stretch when you finish. Just because I don't want to type all the latest 'reports' - I'm going to advise you to follow my advice, if you don't want to then...don't. In the winter time you don't sit in your car (or you shouldn't) and HIGH REV the engine until the heater warms up - same with your body. It's far more important to stretch POST run to help your muscles regain their elasticity. Now, if you just HAVE to stretch before you run - then jump on the elliptical the exercise bike for 5 - 10 minutes and warm your muscles up - then stretch - but for most of us - running slow and easy till the body warms up then easing into our pace is the smarter more physically economical way to go. The other tip is build your mileage gradually - if you're just starting out, run and walk and slowly add distance and reduce the walk - if you're running a little then vary your distances - oh say 1 day do 2 miles then 3 then 2 then 4 then 3 something like that - then the next week you can go a little further. This allows your body time to adapt and lets you slowly increase your  mileage while keeping your body from adapting to one distance....you will get stronger faster as well as go further more comfortably. That's all for now kiddies, said Mrs. Doubtfire and remember that getting the right shoe for running is just as important as getting the left shoe.

Aim big miss small, thinking about parables about talents

Sitting here doing non-running 'things' waiting on the plumber to install a hot water heater wondering, what in the thump did we do before we could take a hot bath/shower? Especially with this freakish cold snap (39 this morning); most mornings I dream of Starbucks or a cheeseburger or something for the last half of the run. On cold mornings I dream of the hot tub at the Mt. Brook YMCA, and I think just to mess with me half of the time they put up an 'Out of Order' sign....it's really not funny. Stupid thing never breaks down in the summer when I a) don't need it and b) can't use it, because I won't quit sweating till noon. Those who know me will vouch for the fact that I retired as international 'sweat' champion a few years ago. Had a private coaching session this morning working with a person that wants to improve their 10K time. We're in the 3rd week and after 2 weeks of increasing intensity so the body doesn't go into 'shock' at the first hard run, I planned a timed mile for the workout. This is so we'll know how fast to plan the subsequent workouts. Many 'runners' head out and just try to get fast by running around a track willy nilly and have no idea what pace their workouts should be. I forgot who said it, it's very insightful so I think I'll claim it , "Most people do their speedwork too fast and their long runs too slow." During the warm up mile I was explaining what we were going to do and using an 8 minute mile as an example simply because I can easily divide that into quarters and halves and what not. My student/pupil/trainee/underling/coachee said, "Oh Danny, there's no way I'll do an 8 minute mile." Realizing how what I said was taken, I corrected myself, explaining, "No, no I'm just using that for an example; I could have used a 10 minute or 12 minute mile or I guess bought a running calculator so I don't have to use my head." This person explains to me how they've always been slow, never run 5K's just 10K's and half marathons because 5K's are for fast people, excuse/justification/excuse...I'm listening and taking note - so I set my watch and start them on a timed mile....whoosh lap one! A little less 'whoosh' lap 2, settling in lap 3, lap 4 finds a bit of a kick and final time? 7:48. Couldn't say "I told you so" cause I had no idea - here's the point...Don't fear success. Too many people actually are more afraid of being GOOD at something than failing. So they don't start, they don't take that first step, or they wish and hope, but never try. What happens when you do try? Well the sister of Susan Komen has turned one 5K in memory of Susan G. Komen into a hundreds of millions of dollars for cancer research. Bruce Cleland of New York formed a team to run the NYC Marathon in honor of his daughter a Leukemia survivor and spawned Team in Training which has raised and is still raising hundreds of millions of dollars for research. Locally a few years back, The Bell Center for Early Intervention (go ahead 'Google' it) put together a training team to run the Mercedes hoping to raise $10,000.00.This year ALONE they raised over $300,000.00. The power of a dream. You don't have to dream big, in 'The Patriot' there's a line about shooting that says, "Aim small miss small", but that's not true in running, you Aim BIG miss small - what do you have to lose? You tried, you're healthier, leaner, and took a chance. Plus, and it'll happen every time you 'race' or run hard, I guarantee it - you LEARNED something, something about yourself and about your running. Aim BIG, miss small - and don't fear success, fear not living up to God's hope, God's promise for you. When we were in Jerusalem (told you I was waiting on a plumber) we had the privilege, honor really, of studying under a Priest and great teacher, Father Kamal. He taught us each Bible verse should be looked at historically, spiritually, and metaphorically....take the Parable of the Talents (Mt. 25: 14-30) and (metaphorically)apply it to (in this case) your running dreams and goals (life too - but this is a running blog...today a long running blog) and think about it. Don't fear success - embrace it! Aim big, miss small.....

Miracles do take time

A couple of thoughts running through my mind and the first is the next session of Running 101 (Couch to 5K) - so if you're looking for information - April 26th (Saturday) 9:30 at the Trak Shak in Homewood INFORMATION Meeting, we will not be running. We'll start running May 5 yep, Cinco de Mayo and our goal is the YMCA's Ronnie Noojin Race to the Courthouse 5K. Feel free to e-mail with questions.....One the questions I get asked is "How long is the training"? It's 7 weeks to the 5K - now for those who will train for a marathon, that are already experienced runners - those programs usually take 18-20 weeks, well the GOOD ones do. To those aiming for 3.1 miles or 26.2 the distance often seems daunting but if you take the training day by day, then it's not so bad. Right now Christmas seems months away, because it is - but come next December oh say 12th, how many times will you hear, "Christmas snuck up on us this year" - well not if you start saving or shopping NOW. Same with running, people will come up and say "Wow! You're looking great, how did you do it"? And you'll say (nonchalantly) "Oh, I've been running" and looking back it may seem like it went by fast - We expect miracles in *poof* real time. Our microwave, drive through, gotta have it now society has created a land where 2 out of every 3 (can you believe that)adults are overweight or obese! And they all can't run because they have bad knees - here's a flash: For every pound of weight you lose you take FOUR POUNDS of pressure of of your knees - how about your heart? The possibility of diabetes...okay - I'm off my soapbox...It is a miracle, just a slow one - but the best one...create one in your life now! Speaking of miracles - Micki and I went running/exploring and found a 6 + mile trail near Crestline that was really nice - lots of switchbacks, but that's okay - a beautiful sky, gorgeous quiet woods and we could have gone farther but we had to get back for church. To me I sorta WAS in church...didn't have on a tie though. So we reluctantly went back and just to stay the rebel I am and in honor of being where I sometimes feel closest to God (running) I didn't wear a tie to church...that's just how I roll. Sometimes quiet moments in beautiful surroundings can be miracles.....

How about some pure running thoughts.....

Okay, then let's go - If you're a fair weather runner and finally we seem to be out of the 30 degree stuff, then it's time to put a little thought behind your running. I know there are some people that run for fitness only and run for 30 minutes 3, 4, or 5 times a week. Now I might be wrong, but I'm thinking these are the same people I see on the 'dreadmills' on those magnificent days when you really should be outside!!!! Can you believe some people drive to the gym to walk on the treadmill? Ay yiyi! I mean, I know, I'm all for fitness, but Jumpin' Jehoshaphat! Maybe it's just me....Anyway, I'm going to talk about 3 things that I think are vitally important to the success of a running program - They are not in order, because there is no order, all 3 are equally important. Goal Setting, Consistency, and Variety - When people are critically injured (Heaven forbid) many times their Physical Therapist will tell them, "Set goals"....small to  large -small might be getting out of bed, taking 10 steps - whatever and large might be a10K or Marathon but they realize the importance of the goal or 'carrot' out there to work towards. I really believe that successful adult recreational athletes do better if they have a 5K/10 or whatever race to aim towards. Not necessarily a 'time'; you can throw that in there if you want to, but the main goal is training for and completing a race. Secondly in order to complete that race one must train consistently, you can't run on Tuesday and wait until Saturday to run again, each run will be 'Pure 'D' Heck (as in awful). I think you need 5 days a week, no more than 6 and no less then 4; but that's with a race goal. If you do that, then fitness will NOT be an issue...the only issue will be how good do your legs look, pretty darn good? Well alrighty then, keep it up! And lastly, variety...I can think of nothing worse, ,well almost nothing, than running 3, 4, 5 days a week 30 minutes on a treadmill day in day out, week in week out...GURK! Run different routes, distances,paces! In Birmingham we have about 10 different 2-4 mile routes that are really nice, you can run faster one day, slower the next, run hills (no problem with finding hills in the 'Ham). You can do speed work, pick ups (run easy for a while then fast for a short (100 yards) burst or run fast to that lamp post or parked car. Run 3 miles one day 4.5 the next, back to 3 hmmm, can I go 5? Let's see! Variety is truly the spice of life (not if you're married or committed - I mean committed in a 'good way', but that's a different blog for Oprah)*sigh* anyway....so pick a goal - you have all summer. The YMCA has the Race to the Courthouse in late June - there's a 10K in late September in Hueytown (maybe early October) - from downtown you can run to (and beyond) Morris Ave - have you ever run through or around Oak Hill Cemetery? It's pretty cool. There's a whole world of undiscovered adventure waiting for you with almost every run - just go! Or...you ...can.....get....on .....the....treadmill..... - nah, not an option.

I was passing rocks and trees like they were standing still!

Well, it's in the books, # 47 - a 33 mile Ultra Marathon trail run that was every bit as brutal as I expected it to be. Was I fast, no? Did I finish under the deadline, yep! It was also beautiful, well planned, spectacular weather and did I mention brutal? I can handle going up and down hill, but throw in roots, rocks, and no reggae and it gets tough. Plus if you've read along with me, you're familiar with my former (I love using the word 'former') knee issues. Well everything 'south of the border' is sore, but in good working order. I was more than a little apprehensive on the rocky downhills with my history, but now that history IS history. So it's back to running as usual with full confidence. I've lost a lot of speed (for me, compared to oh say, Ryan Hall, I never had any) but fortunately with a little (okay, a lot) of work I can regain a little of it. I can't say I enjoy speed work (can't say I enjoy 33 mile ultra marathons either) but it is tremendously rewarding and it helps keep your metabolism 'revved' up. If you run say 4 miles 5 days a week with no variety, in the beginning your body may burn (for ex.) 500 calories +/- per run. But after your body adapts to the 'sameness', then the number of calories burned will decline. If you vary your distance and your pace then your body can never quite adapt and it functions 'all out'. Lastly, my travails, recovery and return to distance running has reminded me of something; it never rings midnight. I could have quit running, whined about my knee - well, I did whine about it; blame it on my knee and just give up. But something inside me wouldn't let me give it up, was it as Dupree says in 'You, Me, and Dupree', my inner 'ness', that Danny-ness that kept me running even when it hurt like the dickens (what does 'the dickens' hurt like - really)? I don't know. I just know that I kept 're-committing' to my running and day by day, week by week, with the blessings of Saint Mary (I'll tell that story soon enough)the pain began disappearing and the running became fun again. So here's my thought - if you have a bad day, month...whatever, and things, circumstances really go against you. It can be as simple as blowing your diet, losing a friend, or skipping a weeks worth, or more of runs. Don't throw in the towel, just re-commit, start over, you can you know. Find your mantra, quit listening to the negative chatter in your head. It won't go away but you can NOT listen to it and re-commit to yourself and that 'ideal' you have. Believe me, I have the Mormon Tabernacle Choir of negative voices/chatter and if I can do it - you can. just like that wonderful song of Sinatra's, "take a deep breath, pick yourself up, dust yourself off, and start all over again."

We got some catching up to do!

It's been a while since we 'talked' and in that time I completed my first marathon in 15 months which is a big deal when you consider I was doing 4 or 5 a year. So now number 46 is in the bag and the best part is that there was no pain, nothing, zip, zero; I mean outside of the regular tiredness that you experience in a marathon. so I'm very encouraged - so encouraged that I signed up for the Oak Mountain 50K (that's 31 miles - it's also nuts!). I figure while I'm cleaning out my 'mental' closet I may as well knock this one out too. You see I started it 2 years ago and sprained my ankle 2 miles into it and held on for 21 miles. By then the pain was intense enough to make me realize that since I wasn't getting paid for running and wouldn't get paid even if I won the stupid race; what in Sam Hill was I doing still running on one leg.

So here I go, back running and feeling as good as I used to - a bit slower but that'll come with time and a little work, okay a LOT of work. But you know that's the great thing about 'life' - every day is a do -over. So rather than beat yourself up for what you did or didn't do or as I call it 'listening to the negative chatter', just re-commit. All those resolutions you made in January, it's not over. Simply re-commit. one thing running has taught me is that we don't get better in a flash,we get better in slow motion. One day at a one step at a time, one run at a time. So if you've fallen off the exercise wagon or you've been meaning to get on ,don't listen to the negative chatter in your head that talks you out of stuff - and by the way after ti talks you out of stuff what do you do? Beat yourself up for not doing what you should have done! Just, re-commit. Everyday is a new day, a new chance to fix or repair or re-start ANYTHING. I learned that lesson after 15 long painful months and I've got a lot of stuff to re-commit to. Whoever said miracles and life have to come is a flash of light - you are a miracle and your life is a miracle. it's just taking place one day at a time. So start today, re-commit to yourself and your plans and go Get 'Em Tiger!