Category Archives: Uncategorized

A PR, Any Time You Want It

Look over the starting crowd at any running event, and you’re sure to spot the runners who are out to win. They’re the stony-faced guys pushing to the front of the crowd, wearing one layer less than everyone else, no matter what the weather. The gazelle-legged women whose shorts and tops would be someone else’s swimsuit. They’ve warmed up and fueled up and geared up to run out in the open, with no one ahead and next to no one around. The fortunate few who honestly believe they have a shot at being first over the line – and more power to ’em.

(Currently trending for trail runners: FKTs, which basically mean you are in competition with anyone who’s ever, ever run that route before, or ever, ever will in the future. Talk about narrowing the field of contenders!)

Some runners could honestly care less about any of that; they’re just out for the fun and camaraderie of the sport – and even more power to them.

Most of us though, are somewhere in between those extremes. We love running for the running, but also wouldn’t mind some props now and then, some mark of achievement to record in our logs and remember as we’re sweating on the treadmill. For us, one of the most rewarding results to chase is a new PR – a Personal Record at a given distance or challenge. (I know, some like to call it a PB for Personal Best, but me, I can’t get over the association with lunch box pbj sandwiches).

A PR is something realistic to aspire to and work toward, but what happens when a runner reaches that certain age where nature takes its course and PRs become distant memories? Must every event be a reminder that we’re all getting older every day? Not necessarily, for there’s a sure way to guarantee a PR – choose a new event!

With turns and grades and surfaces, every course is different (especially if you’re into trail running, where distances are never exactly as advertised, and even very similar distances can have drastically different profiles and challenges), meaning every new course is a new benchmark.

So any time you need a bit of ego-boost, find a new event, go out at a your best pace, and you’ve got a new PR.

“Score!”

Bonus Round: since that event is new-to-you, chances are excellent you’ll learn something about the particular course or field that will allow you to come back next year and beat your time, for another PR.

“…and double Score!!”

Colder Boulder Smolder

The Bolder Boulder is a marvelous Memorial Day event, with over 40,000 citizens running a densely-spectated 10K course around the town towards a hero finish that has them all entering the University of Colorado’s 53,000 seat Folsom Stadium via the team tunnel, to cheers and big-screen finish-line stardom. Not content with doing their splendid job of managing the logistics on that one, the BB crew also offer a December run, the Colder Boulder, with an unusual format.

For those who run the BB and then enter the same year’s CB, they sort you into starting waves of folks who finished within two-minutes of each other. That means you toe the line with a whole pack (there were 92 in my wave this year) of folks pre-selected to run at very near your pace – more or less the way it always is for those pesky elites at the front of nearly every other event. Now, nothing says you have to get all competitive about running the CB, but if you do happen to feel the urge, there’s a built-in pace group all around you.

CB is also a much smaller event (it’s December, it’s 5200’ above sea level, it’s Colorado, so, yeah there is that…) but still has the same Bolder Boulder vibe. Pre-race milling-about is inside the cavernous Folsom Fieldhouse (right next to the stadium) and you get to use the same restrooms the football teams do, troughs and all (sorry ‘bout that part). It’s warm inside, with coffee and stuff, and the waves are really well organized so you can choose just how much or how little time to spend warming-up out-in-the-cold (Dog never said being a runner makes sense). Once your wave goes off, the course weaves around the picturesque CU campus and if you can raise your head from watching the footing and navigating the pack, there’re glimpses of the fabulous the Flatirons only a few blocks away. Temperature this past year was in the low 30’s, but dry and calm, so great conditions for running hard in a singlet and gloves, as long as you managed that warm-up wisely. (That’s the smolder part in the title; with good planning, this  could be your fastest 5K of the year)

Don’t get to use the stadium for this one, but you do get to run through a wide opening into the end of the field house and sprint down a chute with spectators on both sides, so still a pretty rewarding finish. Followed by refreshments, gear pick up for those winter layers and a chance to watch the next wave come in while you cool-down without having to worry about getting cold.

So if you’re within tripping range of Boulder, try it out, and if you’re a race director somewhere else, consider the Colder Boulder format as a fun variation to keep your runners energized between the big events.

Thank you Bolder Boulder crew!

A Dead Man in Deptford, Anthony Burgess

The author best known for the dystopian future of A Clockwork Orange here delves into the life and death of sixteenth century British playwright Kit (or Christopher) Marlowe (or Morely, or Marley as the fluidity of the English language in those times would have it) and exposes a tale of spying, lying, more lying – this time in one another’s beds – and poetry. It’s a very impressive evocation of time and place as well as language, but even more striking is the mindset of his main characters, where religion and poetry are intricately bound to politics and money, life is cheap and brutality common, yet the bedrock of human nature is not at all different from what we know and struggle with today.

A challenging read, but one which rewards and also yields a new respect for the men (women figure very little in Burgess’ vision) of Shakespeare’s (or Shakespur’s, or Cheeckpurse’s) time.

Yields great respect also for Burgess the writer, as opposed to the pop culture figure he has become thanks to the notorious film version of his most widely-known novel.

P.S. – A Wikipedia query reveals that Burgess was quite the intellectual, a prolific writer of both fiction and non-, and an even more prolific composer. His earlier novel about Shakespeare, Nothing Like the Sun, focuses on the man’s love life and is now high on my want-to-read list.

Compress That, Buddy!

In a recent on-line article about compression gear, the author cited a bunch of studies on elite runners and concluded– wait for it… that there was no conclusion. No scientific consensus on whether compression has benefits or not.   Well, this never-been-elite-and-never-gonna-be is ready to disagree!

Back in 2013 I had pretty much ignored the ads for compression clothing, figuring they were just another sexy way for manufacturers to part runners from their money. It seemed obvious to my innocent mind that having to stretch that heavy fabric every time my legs bent or straightened would bleed-off precious energy which was better applied between my feet and the ground.

But…I was also on the verge of quitting marathons. Not because my times weren’t progressing (they were, though only very gradually and not consistently), but because running 26.2 just felt plain wrong. Despite having followed a ramp-up training plan to build strength and endurance, every marathon left me feeling more mangled than majestic. Gutting out those final miles on legs that refused to respond, then staggering around for several days like a stiff-legged zombie, I figured I was simply not cut out for it. Until the horrific Boston bombings happened; after which my entire cardiovascular system wanted desperately to line up in Hopkinton the next year and join the hordes of other runners and spectators to show the world that those two impotent losers had not accomplished a damned thing.

Knowing I’d need all the help I could get, I scrunched up my tight little fists and sprung for a pair of CW-X ¾ length compression tights, after which – drum roll please….

What I did not experience was any sensation of resistance or wasting energy. My mental image now is that, just as much as your motion in one part of a stride stretches the fabric, the springy stuff acts to snap your leg back in the other, so fifty-fifty.

What I did experience was a big difference in how my legs felt in the later stages of long runs. Where before the heavy muscles around the thighs had been flapping and flopping like to tear themselves from the bones, now they were solidly in place, and because of that they maintained more strength longer. Day-after was the real kicker though, with noticeably-less leg fatigue and stiffness after running in compression than without.

Third conclusion? A couple of months after getting those tights, I wore them for an official marathon – and PR’d by over 15 minutes! I’m not saying that was all the compression tights (it was a downhill course, after all), but could I have kept up that pace in the last 6.2 if my legs were feeling flayed from the bones like I’d learned to expect? Not on your Lycra.

Since then I’ve worn compression tights for pretty much every event over half marathon distance. (But not for training; training is about applying stress to induce growth, so I save the stress-reducing super-gear for actual events.)

Thus sayeth the Follow-dog: get yourself a pair and see how they work for you. I’m already sold.

P. S. – Compression socks? Haven’t tried ‘em for running (I’m hooked on wool socks by Darn-Tough or Smartwool) but do use them after a big effort, for comfort and quicker recovery. Compression sleeves? Sleeves are a great layering option for warmth in marginal weather, have never tried compression up there. Compression shirts? Not with my mid-section, thank you very much!

Fingersmith, Sarah Waters

If Charles Dickens had been alive in 2002 – and if Charles Dickens were a woman who loves women, or at least an author who wished to appeal to such – this is the book that Charles Dickens might have written. Sarah Waters gives us the dark alleys and stinking gutters, the unrepentant thieves struggling to make a living off of others’ innocence, the crumbling leaky mansion inhabited by an anti-social misanthrope (this one happens to be a scholar of the era’s pornography, soft-core though it would be to us today) and a cast that would warm the heart of any theatrical agent nursing a deep roster of character actors.

The plot too, is Dickensian in its intricacy, incorporating old family lore, false identities, willful deception and several rapid transitions between the world of wealth and that of poverty – not to mention servitude, orphaning, incarceration and consignment to a madhouse. For the most part it all flows and compels, though there are places that would have benefitted from less conversation and more activity. Given that Waters has had significant success, I’d guess her fans will be more comfortable with the blend than I.   They may also forgive several infuriating passages where characters prolong the drama by refusing to speak the obvious, leading this reader to feel manipulated and the tale prolonged beyond its natural scale.

At the heart of the story is the relationship of Susan and Maud, intricately-tied despite being separated until their teens and unaware until the novel’s very end of what those ties really are. Their interaction is told in alternating first person sections and it is to Waters’ credit that there is never any question which of the two we are inhabiting. As to which of these women is laudable and which detestable, that is always in question, again to the author’s credit. Neither is a saint, yet both have been placed by others into situations that make their conduct, if not excusable, at least defensible in a novelistic context. Their love story is handled very carefully it seems, as if aiming for just enough clarity to satisfy readers who seek that aspect, but obliquely enough not to deter those who are indifferent to it. For anyone who brings along an attitude antagonistic to the image of two women in love with one another, the lack of a single admirable male character in this tale will perhaps suggest a reason to consider it more generously.

Getting back to the women, Mrs. Sucksby, the mother and mother-figure who is in one sense the instigator of all the angst, is in another sense as much a victim. Her final act of love and protectiveness seems modelled on that of Charles Darnay in A Tale of Two Cities, perhaps another nod to the man who wrote that novel, as he might have this.

Thoughtful, empathetic; a rewarding and pleasurable read, though it would have been more so with a few tucks and darts in the right places.

(Fingersmith was adapted into a two part BBC movie, 2005)

Fran Kiss Stein – a Love Story, Jeanette Winterson

Winterson, whom I’ve encountered previously as a writer of contemporary fiction and memoir, here delves into history, of both the usual sort – events of the past – and the less usual – events yet to come. Her anchor is the artistic journey and personal tragedy of Mary Shelley, daughter of Mary Wollstonecraft, a social-activist author clearly ahead of her time. And of her daughter’s time as well, since the mother died in childbirth. That early loss shapes the younger woman’s mind and thoughts as she wanders in exile with the poets Percy Bysshe Shelley (her husband) and his friend Lord Byron, and their entourage. The portions of the book narrated in Mary’s dreamlike musings are compelling and exciting, in some ways the most so of the novel.

That worthy story is interwoven with those of a transman doctor named Ry and Victor Stein, a scientist living in Manchester (where Winterson actually teaches…) as he attempts an advance in electronic intelligence which is every bit as audacious as the one in Shelley’s landmark novel, Frankenstein, or the New Prometheus.   This portion of the novel reads more like a sci-fi thriller, Blade Runner for the TED Talk crowd. Oh, and just for good measure, those ample threads are braided with that of a mysterious refugee who claims to be the doctor of Shelley’s novel – on the run to escape his own creation before being imprisoned as a madman – but seems in the end to be actually a figment of someone’s – or perhaps even everyone’s – imagination. Yes, this plot seems to require a lot of hyphenation, and I haven’t even mentioned the story line involving intelligent sex-bots and a lovely Mormon!

That somewhat confounding recipe, though, cooks up a hearty stock, which Winterson then seasons with flavors of gender and culture, of mysticism, humanism and dogmatism, of art, science, culture and anthropology, urbanism and – well, the list seems endless, as the fictional ingredients are embellished by the wider reputation and known-history of the actual characters she has re-imagined. Even as one reads, there comes the thought that this book will demand a second reading, just as any decent painting merits more than a single viewing. There is more here than first meets the eye, which has always been part of the fun with Winterson.

One of the most affecting passages comes near the end, as Mary considers the plight of Byron’s daughter, the mathematical prodigy, Ada Lovelace:

“And I recalled our locked-in days on Lake Geneva, impounded by rain, and Byron and Polidori explaining to me why the male principle is more active than the female principle.

Neither man seemed to consider that being refused an education, being legally the property of a male relative, whether father, husband or brother, having no rights to vote, and no money of her own once married, and being barred from every profession except governess or nurse, and refused every employment except mother wife or skivvy, and wearing a costume that makes walking or riding impossible, might limit the active principle of a female.”

For this reader, that passage embodies Winterson’s signature; a blend of anger, insight and empathy that shines light where light is needed.

(And yes, one assumes Winterson must appreciate the irony that Byron’s somewhat notorious daughter should share a surname with Linda Lovelace, a twentieth-century porn star of broad notoriety. One wonders in fact, if a young Linda Boreman was aware of Ada’s history of escapades and it was that which led her to adopt the surname for her artistic persona. Oh yes, and wouldn’t it be wonderful if Tracy Chevalier or Emma Donaghue were to write an account of the life of Ada Lovelace, who certainly deserves one? “Doctor Livingstone, I’m thinking this river extends farther to the interior than first it seemed…”).

Always worthwhile, Winterson has once again rewarded her readers quite amply.

Breathing Has Three Sides (at least!)

A recent post encouraged runners to try out different breathing intervals; two step, four step, six step, etc., to see what works best for them at different levels of speed or intensity.

There’s nothing in The Book of Nike though, that says we have to always breathe in for the same duration as we breathe out, or go right from one to the other without a pause. Start messing with those variables and you enter the world of asymmetrical breathing – yet another chew-toy-for-the-brain, to drown out your inner couch potato.

The simplest asymmetry is a three count – in on one, pause on two, out on three – which lets the lungs mine that air for a bit longer before pushing it out, and also reduces the number of lung expansions over any given length of time, thereby saving some energy and stamina in your core. A useful tool when you want to push hard, but with more efficiency and for than breathing in/out on every two footfalls would allow.

Way more intense is a seven count: long, slow in on one/two/three, pause on four, then long slow out on five/six/seven. Keeping that up for an extended time can be a useful way to force a slower pace – and maybe trick the body into efficiency adaptations that will come in handy in other situations.

Sounds arcane and complex, I’ll admit, so why bother? Well, I’m convinced there are at least three potential benefits.

One, asymmetrical breathing gives us lots more options to match respiration to effort. Is a two-step interval too fatiguing on that gentle grade, but a four-step feels like oxygen starvation? Try a three- step and see how that fits.

Two, Our core muscles create different motions and stresses on inhaling than on exhaling, and if you breathe symmetrically, you’re always making inhale motions on the same foot/leg and exhaling stresses on the other.  Yup; symmetrical breathing can actually lead to asymmetrical fatigue and even injury. Asymmetrical breathing distributes stresses more equally – which is well worth a try if you ever find yourself with a pain or glitch on one side and not the other!

Three (and my personal favorite, though I have no scientific basis for it): Try filling your lungs with air and holding your breath, and note how long before you start to feel desperately in need of exhaling. Now, try emptying your lungs and holding there. If you’re like me, the horror movie sensation comes a lot quicker. My guess is, our bodies are hard-wired to suck in air, but not so much to push it out. ‘Full lungs good, empty lungs bad. Ugh.’  With that in mind, my tendency is to exhale harder or longer so I get as much of the old, stale, oxygen-depleted air out, and then let the body’s reflex take care of pulling in the fresh stuff.

 

These days, my sweet spot seems to be hard-out on one/two/three, and let the body inhale naturally on four/five. When I find my pace lagging on a long run, choosing to breathe that asymmetrical five-count works wonders to bring me back in range.

I’ve even found myself getting into a mode with a hard exhale, quick partial inhale, another hard exhale and then a big full inhale, all in a five count.   Difficult to describe, but whenever I fall into it, I find my pace has improved with little to no increase of effort.

 

So mix it up, chop it up, find out what works for you, and when. There’s more than two sides to breathing in and out!

The Relic Master, Christopher Buckely

Intended as a comic romp through the Europe of 1517, much of this novel feels rickety and theatrical, the characters and dialogue anachronistic enough to break the spell of the detailed settings and historical context Buckley has marshalled on their account. As much as those sorts of clashes have worked in films like Monty Python and the Holy Grail, or on paper in Chabon’s Gentlemen of the Road, here they fall flat. One liner note specifically references The Princess Bride, and it may well be that high bar for which the author has aimed and missed; not by a mile, but not by a hair, either.

What has been hit though, is the religious and monarchical context; corrupt institutions manipulating all beneath them to fill their coffers through taxes, conquest and the sale of indulgences, while nobles and clerics fill their palaces with costly religious relics whose absurdity appears to drive the author’s passion as much as anything else we read.   Protagonist Dismas – the Relic master of the title – is an intriguing construct, and a worthy reminder that the single-minded mercantile instincts which guide some of today’s less-enlightened entrepreneurs have existed far longer than our current business models and market segments. That Martin Luther would rebel against such tyranny and hypocrisy is entirely understandable and justified, though his unlikely protection by one of the oppressors comes across as a lucky accident of personalities – or the hand of Providence, perhaps?

For a novel clearly intended to entertain, there are moments of fun, from the bumbling of oafish mercenaries to the triumph of its rag-tag protagonists. Neither Dismas, though, nor Albrecht Durer (the historically-real artist who ends up helping in his scheme), nor even the lovely Magda, an escaped prostitute with a heart of gold (of course) are filled-out any more than we’d expect in an Ocean’s Eleven prequel. Which, come to think of it, is actually not a bad way to describe this piece, but with Medieval technology in place of the modern.

Erudite and critical enough to give the Roman Catholic Church some heartburn when Buckley makes the case for Luther’s protests and the power of the written word, this may perhaps find purpose as a vehicle to educate teen–aged boys about the roots of the Reformation.

Love to see how that goes over with the Harper Valley PTA!

Breathing – Un-simplified

Running is simple right?  Well, maybe not so much; fact is, magazines, books, websites and blogs are full of info on how to run better.

But if running isn’t as simple as it might seem, surely breathing is; absolutely every human does it all the time, without having to decide ‘OK, I’m gonna breathe now.’ Mostly, in fact, without thinking about it at all. In, out, in, out; repeat as needed ad infinitum (don’t we wish!); what’s to think about? Well, just like running, it turns out not to be so simple when you’re trying to get the most out of it.

Respiration (gotta give it a fancier name to go with the overthinking) can also be thought of as how we mine the atmosphere for the oxygen our muscles and organs need to metabolize nutrients and turn them into energy and motion. Not just leg muscles, but arm muscles to pump and help keep our balance, core muscles hold us straight and to transfer momentum and vectors of motion from one part of the body to the others (thereby keeping us head-on-top-and-feet-on-bottom), the heart to pump, the brain to daydream about how good it’s gonna feel when we finally stop.

It may feel natural and even necessary to fall into a rhythm of breathing in on one footfall, out on the next. Simple and clear. And good for a short sprint maybe, but the truth is, breathing itself is work (just like any other kind of mining), requiring repeated expansion and then compression of the chest cavity to pull air into the lungs and then force it out.  Respiring has other impacts, too; like drying out membranes and lungs during an activity that’s already causing the body to lose great amounts of moisture through perspiration and chemical reactions. As good as the old in-out may be, unless you’re hitting a really maximum level of effort, deeper and slower breathing is usually more efficient, getting more oxygen into the system relative to the amount of energy and drying that it costs.

Everyone’s different, so it’s worth experimenting. Get up to whatever pace you’re interested in, and try a mental count of one-two on the inhale, three-four on the ex, one-two in, three-four out… That leave you feeling starved? Maybe in on one and out on two-three, then in again on one… Or if you’re young with a really high VO2Max, go the other route, four and four for an eight beat cycle…(if that works, I hate you. Not.).

So be conscious of how you’re breathing. Try different frequencies and patterns, and learn to use the one that works best for you at whatever pace and intention you run. When you want to dial up the pace, dial up the frequency too, going from six beats to four, to three, and even down to two when you hit that last 100 yards to the now-I-can-stop line.

It’s that simple! (?)

Next time: asymmetrical breathing, or why this slow-and-steady runner loves to count to five.

 

Keeping Busy

When lay-persons hear about long runs – the kind that are clocked in hours rather than minutes – their first comment is often “Don’t you get bored?”  It’s a question that applies far more to us mid-pack runners than the elites because every one of our miles takes a lot longer than it would for, say Shalane Flanagan or Jim Walmsley; or even the local hot-shots. Still, whenever that question comes up, this half-their-pace-on-a-good-day slogger feels very fortunate to shoot right back and say, “Never!”

Maybe it helps that I live in a notably scenic region, but as much as looking at your surroundings can help maintain a positive vibe, it’s near-impossible to pay much attention to scenery if you want to stay on your feet!

It’s safer to fill the seconds with people watching, if they’re available. Checking out other runners or walkers to evaluate their pace, the grace of their stride, the much-nicer-than-mine clothes they’re wearing. Cyclists always rate a runner’s attention – and sometimes demand it (come on, guys; because yes, it’s always the guys who pass within arm’s reach without any warning…). Plus, the free ride they get on downhills where runners still have to ‘lift ‘em up and set ‘em down’ is enough to occupy this runner’s mind with a mix of envy or contempt for several minutes after a sighting.

Which brings up all the other technical aspects of executing a long run: keeping track of pace so you know when to push a bit more, when to pull back; noting if your pace is lagging on this slight uphill – and trying to recall if there is a downhill coming up to pay that effort back? Chalking off the miles to know how much is left, or strategizing how best to navigate that intersection coming up, the one with the overgrown rhododendron bushes making it impossible to see if there’s a car coming around the corner?

Fuel and hydration are another place to distract oneself; should I take some water soon, or suck down a gel first? Can I afford to squirt some water down the back of my neck to cool off, or will I need it all for drinking?

Then there’s listening to the body – is it worth a stop to remove that grain of sand that somehow climbed up and into my left shoe? And what is that hot spot under my right big toe – is my sock curled up and it’s gonna cause a blister? How can I adjust my stride to ease that complaining tendon in the back of my left thigh, and would it be more efficient to short stride for a while and take more steps, or to slow the rhythm and stretch out for longer strides? Maybe change to some complex asymmetrical breathing pattern that takes conscious effort to maintain?

Speaking of listening, for some there’s music and for others, there are podcasts. Personally I find the former helpful in the later stages of a big effort, and the latter too distracting (anytime I get absorbed in verbal media, I eventually wake to find my effort and pace have slacked off considerably).

And we still haven’t really gotten outside the moment; to things like going over your schedule for the rest of the day (week), fuming about some news story you read before heading out, or suddenly realizing the solution to that lingering problem in your outside life has suddenly become obvious in the middle of your run – and then hoping to heck you’ll still remember that brilliant idea once the sweating stops.

 

Who would have guessed that something as simple as running would offer so much to keep the mind busy? A Mid-Pack Runner, that’s who!

(In an upcoming post I’ll admit to another coping tool that’s less objective than the ones above, but maybe even more effective.)