Running on Thin Ice

(No, don't put this on your IT Band)

As a running coach and a massage therapist, you hear a lot of complete silliness about training, and treating injuries and recovery. One of those themes I hear about over and over about is the use of ice and injury.

So let me just say, you're overusing ice as a treatment. 

There, I said it. That felt really good.

When you're a runner, here's when you use ice:

When you have swelling. Like a sprained ankle.

You've broken something.

When a muscle strain or pull occurs.

That's it. And when you use it, you use for only 36 hours after the injury. 36 hours. Acute injuries only. Not 5-6 days.

Then you're done. 

Ice should be used on area for 20-30 minutes, and then removed. You can repeat the process, and add the ice on the area after has warmed up again. You can contrast the ice with a heat treatment as well.

Ice or cold treatments do two things, they stop swelling, and they stop pain. When an area is injured, they body sends extra fluid in order to send additional nutrients to the injured area, and the areas swells with the additional fluid, causing swelling, redness tightness and pain. It's a normal biological function. Placing Ice on the area can help to slow the process of swelling and some pain. But it's temporary. After 36 hours, you're better off with an anti-inflammatory, to help with the pain and the healing process.

Why do we like ice? Because it stops the pain. But the problem is we're not cold blooded. We have a rather high body temperature by circulation and blood flow in order to keep us warm from our organs to our muscles to our skin. Adding cold stops this process. Cold makes our muscle restricted and contracted. It impedes blood flow and causes the muscles to tension. It slows down recovery. So, if you suffer from back spasms, and sore knees after a regular run, and you regularly use ice as apart of the recovery process, you're not helping yourself. Ice is no more effective than a pair of compression socks.

http://www.webmd.com/fitness-exercise/news/20120214/ice-baths-for-sore-muscles-can-work

 In fact, a lot calf cramps and strains can be caused muscle ischemia, a lack of circulation, that can be caused by a preexisting muscle tension. That's right, muscle tension. You're muscles are tight and cold. You're range of motion is limited. You're not stretching enough and there's no flexibility and the muscles. They're over taxed, and zing, a strain or cramp occurs.

When my hamstring cramped at mile 2 of  this year's Chicago Marathon. After I finished, it never occurred to me to put ice on it. It stretched it, and massaged it and I used heat on it. I was running in 3 days, pain free. When you have a situation like this and a muscle cramps or pulls,  Ice can't fix it, it's really because there is a muscle overuse or muscle imbalance, there's something more systematic going on.

For old reoccurring injures, Please use heat. Heat, Heat, Heat. Keep warming the area. Take a hot shower, put on a heating pad, and get the areas stretched and relaxed. Move. Get massages. Use a foam roller. And get rid of that Ice pack. Keep it for emergencies. This stuff is not predetermined, to happen over and over again. Unless you really want it to.

Winter is coming..............

Winter is just about here, and that dread kicks in about running outside. Even if you're a dedicated treadmill runner, it's still good to get outside as much as it you can. And, since there are more and more races in the winter, Training for early spring marathons elsewhere or local races, such as the F^3 Half Marathon in January, you just don't know what you'll be running, or be talked into running yet. So you might as well keep running.

So, running in the winter is not a big huge thing, it just takes a little planning. Here are a few tips:

The closer to the body, the more it's going to cost: Your going to need a good running jacket, It's going to be the most expensive running related item you're going to buy ($100-$200), but unlike a pair of running shoes, a good running jacket can last for several years, so it's a good investment. You're looking for a jacket that can offer you protection from the wind, and breathable to stop you from getting overheated. You'll need tights, maybe two pairs of different thicknesses, and for guys you'll need an protective under layer under your tights to protect your..umm...area (You don't want to get frostbite on that. You really don't.), and you may want to get a layer to keep your core warm under your jacket. Here are some nice jacket choices:  http://www.irunfar.com/2011/01/top-running-wind-jackets-for-fall-and-winter.html

Be cheap with the accessories: Sure, you're going to be tossing major dime on a running coat, so, you might as well buy those sweet matching $20.00 matching fleece hats, and $25.00 matching running gloves?
Nope.
You lose one on a run, and you're out 25 bucks. One thing you should know is, fleece is fleece. It really doesn't matter who makes it. So buy hats and gloves and balaclavas from Walgreens, CVS, and Target. They're cheap, and you can buy several pairs, and they do the exact same thing as the more expensive kind with your favorite shoe logo on it. You'd be surprised how long a pair of $1.00 knit gloves will last. And, hey if you lose one glove, or a hat, it wasn't a major investment.

Get acclimated:  Just like running in the heat, it takes time to get used to running in the cold. You might want to run during warmer parts of the day, such as the afternoon or early evening.  Run into the wind first, so the wind is at your back on the way home. Understand your local weather.  Learn to wear the correct amount of clothing, and stops you from being too hot or being too cool. In the winter, runners have a tendency to layer too much, you over perspire and they you may find yourself overheated with too many layers.  As you get used to the weather, run and see which amount of layers is right for you. It's trial and error, but it's worth it. Think of it his way: At the end of the winter, if anything you're going to have mad weather skills like Tom Skilling. And you're going to be a tough runner when most of your friends want to wimp out.

Sorry, but your lungs will not freeze: You hear this running myth constantly at this time of year. So let me bust this myth by saying that cold frigid air will not freeze your lungs. The human body is adaptable to all weather conditions, and your body's heat will warm the air before it hits the lungs  However, inhaling cold, dry air can cause shortness of breath, chest tightness and a cough. And if you have exercised-induced asthma, yes you might have more problems with these issues.  The best way to take care of this, is to wear a scarf or a balaclava over your mouth and nose, and that will warm the air before it travels into your nasal passages and into your lungs.

Be Seen: It's going to be dark, earlier and sooner. If you run anywhere near cars, you shouldn't take any chances at all. You should never assume someone will see you. So, don't wear dark clothing when running. Wear brighter colors with reflective sections. Illuminate yourself with small, inexpensive, running lights that can clip to your arm or jacket.

Watch your step: In most cases, you running shoes really need no modifications, but if you want more traction in the snow, get yourself some Yaktrax. They provide excellent traction in the snow, and they're easy to take off and put back on. https://www.yaktrax.com/product/run. New version even has options for spikes, so you can run on ice.

Protect your face: Just buy this stuff, gives 50 SPF protection, and stops windburn damage. it protects your face and nose and stops if from freezing and falling off. Well, it really won't fall off, but this stuff works great. http://www.kiehls.com/Cross-Terrain-UV-Face-Protector-SPF-50/911,default,pd.html?start=3&cgid=men-moisturizers

Ok, you're totally out of excuses. See you on the roads this winter.

What I've learned from a "Secret".

Just got finished reading disgraced cyclist Tyler Hamilton's Biography/tell all "The Secret Race" Which tells all kind of gruesome details about doping and cycling from the late nineties and into the late 2000's. It's a must read for anyone interested in sport, and in cycling. This books major highlights is, the details of the doping practices of 7-time winner Lance Armstrong, and the US Postal Team, which Hamilton was a member of, for 3 years. 

After following cycling, for 20 years, the book is a searing revelation for me. I'm shocked by it, but I'm glad I read it. I hope it finally clears the air.

Without giving away too much, this is a few things I've learned from the book:

1) Tyler Hamilton and members of Postal were doping even before Lance became a member of the Team in 1998: The team got tired of losing to other teams who were doping, so they started their own doping in order to stay competitive. If you weren't competitive, you team could lose it's sponsorship, and you'd lose your job. So you doped.

2) For 15 years, almost every competitive cycling team doped: Doping was so prevalent in the pelaton, it was seen as a minor issue, and everyone knew you took it, so everyone did, you just didn't say anything out loud. Even the governing body for cycling did nothing for most of that time when came to improve testing for cyclists. Why? Because no one died from it.

3) Riders did quit because they refused to dope, but not as many as you think:  Only a few riders either retired, or who returned to the US, and compete domestically to get away from doping. Everyone who stayed, became apart of the madness. On US Postal, if you didn't follow the plan, you became a pariah, and you were thrown off.

4) Dr. Michele Ferrari is the real bad guy. Dr Ferrari is a cycling coach, who coaches riders to train better, but also told you how doping products could be used in order to improve your cycling performance. He coached Lance, and several prominent names in cycling in the early 2000's. He is so in demand, that after being banned, and contact with him is illegal for cyclists, he still makes millions from cyclists working through underground means in order to get training with him. He is facing criminal charges after the Lance Armstrong doping allegations.  He really needs to be put in jail.  And everyone should know his name.

5) Being on EPO is awesome: EPO or erythropoetin, the blood boosting drug that most cyclists take to improve performance makes you feel and ride like a million bucks. Until you need to take it again. Which is every 7 days or so. With as needle under the skin, or a transfusion. Good luck with that.

6) Tyler Hamilton has the arms of a heroin addict: After receiving and giving so many transfusions, he has scar tissue built  up around the veins in his arms. Gross.

7) If you want to dope, you should go to Spain: Spain has far less stringent laws about doping (France has the most, BTW) than any European country, And that's why it has the biggest doping scandals. Go Spain!!

8) Don't let a veterinarian handle your doping practices: Let just say he might give you someone else's blood, and almost kill you. 

9) Lance Armstrong is the Admiral of the fleet of Douche Canoes:  He comes off as looking so bad, so selfish, you almost feel sorry for him. His constant bullying, nagging, shit talking, staring, and misplaced anger and insecurity are almost comedic. I'd watch that reality show for sure.

10) Tyler Hamilton felt he could be caught doping every day of his career: He was always 99% sure that he wouldn't get caught, but there was that 1%, and when he began winning, he felt even more exposed. More testing, and he got paranoid. He was afraid he would lose everything. 

Doesn't sound like winning, does it?

The Secret Race: Inside the Hidden World of the Tour de France: Doping, Cover-ups, and Winning at All Costs by Tyler Hamilton and Daniel Coyne is available at Amazon.com. http://www.amazon.com/dp/0345530411

Illinois Marathon: Running through Hell

I had small goald related to running the Illinois Marathon this year. Just to test out the result of a new training plan and some new race strategy, namely starting off slower and increasing the pace as the race continued. I wanted to finish under four hours.

The Weather for the marathon was cool and very windy (25-30 mph), but the race started with overcast and cool conditions. The last half of the race was sunny and warmer. The night before I had done a evening 5k as apart of the I-challenge, a special award for running two races a 5k and a half marathon or full marathon the next day, on the same weekend.  The 5k went off without a hitch. I covered the distance in 23:11.

The marathon started off without any problem and I slipped into a easy 8:30-8:45 pace. I felt good and stayed calm I ate and hydrated very well, and felt comfortable. The four hour group came up and I joined for a while with a friend who was shooting for a sub-four ten race. I stayed with that group for a while so I slowed down a bit to recover, It was on a slight incline on mile 18 that the bottom of my right foot cramped rather badly. I stopped and tried not to limp, and I was afraid to take off my shoe fearing I wouldn't be able to put it on again. So, it was a mixture of stop, walk and run, for the last 8 miles. Looking back my shoe choice was not the best. I used a shoe better for half marathons, than to run full ones. I paid in full for the lack of better judgement.

The Illinois course is deemed flat, but It is but it isn't, really, at least not to a Chicagoan. The road are uneven, they roll up and down slightly. and they do wear on you legs, or your feet, if you're an idiot wearing the wrong shoes. The Illinois Marathon weekend sponsors a 5k, 10k, Half-marathon, full marathon and a Marathon relay. All the races end inside the U of I football stadium.

I wasn't disappointed as much a frustrated, I knew I could run the distance, but my body wasn't cooperating.  Crowd were small but they were very, very supportive. So back to better training, more stretches and foot massages. Today is a new day, and next week, another race awaits.

My last shamrock shuffle

After finishing the Bank of America Shamrock Shuffle 8k, yesterday morning, my 4th, I realized that I would no longer run this race. Five years ago it had marked my return to running, and a prelude to running my first half marathon and then in 2007, my first marathon.

The Shamrock Shuffle had always been marked as a start to the running season in Chicago. Breaking of the running rust of from the winter, it was a marked beginning to better weather, and more running. Weather has always varied tremendously on the day of the race, from a rainy 30's last year to this year's tropical 70's. The race has always been a big first run for first time runners running their first big race. At the finish, you could always see new runners both relieved and elated at their accomplishments, and that always brought a smile to my face.

This years race felt different, and for me all of the fun of the first year of the race seemed greatly diminished.

Firstly, the race organizers deemed they wanted this race to be the largest 8k in the world. Great, if you an organizer, not so good if you were a race participant. I spent 10 minutes crushed into a fence waiting for my over filled race corral B to begin the run. There was no instruction from race organizers about what the issue was, they were all at the beginning of the line. They were busy combating runners who were being stopped from going to the start line. It occurred to me that there were too many of us B corral runners. And there were too many of us to fit into the start line. I felt like cattle. The heat and humidity added to the claustrophobia. I hopped the fence to get over the line to stop from being pushed into the fence any further. As I hopped over the fence. I was met by a race official who told me I could be disqualified. I exchanged a few choice words with the official who was then distracted by, yes more runners jumping the fence. The race officials were overwhelmed.

I have to admit this situation has happened to me only once before during any race:


The 2010 Bank of America Chicago Marathon. Yup, same organizers.
They were telling us to take it easy, and we would all start at the same time, and it really didn't matter when we started, we would get get the same time.

What?

Then why do we have a corral system?  Why do I have this stupid letter in front of my number? What is going on?
There was no organization during this race. But there was plenty of anger and confusion. I almost left the race to protest, but my legs went through the process anyway. The results were lackluster, and I left the area as soon as I could, completely irate. Not the way to finish a run.

Stuffing 40,000 runners onto a the lakefront seemed a bit of over excess, having 40,000 runners spread over 26.2 miles is not so much of an issue, but what really is the point of having 40,000 people crammed in 5 miles? Sure, it's great for Bank of America revenues, and good PR for the bank and great for beer sells, but what about the race, or the runners? When I race, its about testing myself to my limits, its not about how many free beers I can score at the finish at 9:30 in the morning on a Sunday.

Running is about the race, and daring yourself to compete, not about replacing quality with quantity.  If you want to do it that way, that's fine, get rid of the start corrals, and make into a fun run. But you can't be both.

This year, the Shamrock Shuffle was held in April (no one still really knows why a race celebrating St. Patrick's day was held two weeks before Easter), but it allowed a few other races to get the jump on being the first race of the year.

I think I'm going to try some of those other races next spring. And if I want a free beer, I have a few in my refrigerator.

Running The Chi-town Half.

So, getting ready to run the Illinois Half Marathon on April 30. This winter has been cruel, and training has not been the best. I've gotten rather tired of putting on more layers than an astronaut on a spacewalk just to go out for a 6 mile recovery run. And treadmills are just evil, necessary, but evil. So I saw there was going to be a new half marathon in Chicago in March, just 6 weeks before the Illinois Marathon, I thought it would be a good boost for racing and see where my running fitness was.

This was the first year of Chi-Town Half marathon and 5k. It was small. There were only 600 of us running the half. No blaring music, No glamour to it really, which I liked. just a few stands, and tents. I wasn't really expecting too much, and these days runners are so picky about the perks they want to receive at the races. Loud music, some DJ with pumping music. How many bags of mini-power bars or cards about future races, or free drinks can you grab?  Most of which just sits in the bag when you get home, and goes bad hanging in your closet.

The Chi-town half reminded me of a well organized cross country race at the State Level. . But there were other issues at hand, such as, the weather. For a March 27th, it was a bone chilling day. 29 degrees with a wind chill of 19 degrees. It was just pure misery.

The course was the lakefront, between Montrose harbor and North ave. A place I run several times a week. At least I knew where I was, and the course was very accurate according to my Garmin watch. Pacing was a bit fast first mile was 7:27 a mile, but I should of started in the 8:00s. The cold wind really kept me from warming up and getting into a groove, but all in all I felt satisfied about the race. I've never run a Half so early in the year, so I was happy to get this one under my belt.