Friday 50/50 - The Finale

As promised, today's post comes straight from Winston Salem, NC.  And as you would only expect, as soon as the 11 hour drive was finished and we got unpacked, it was time for a run.  haha  You have to have priorities, right?

But enough about me!  We have one final installment of Dean Karnazes and Matt Fitzgerald's book 50/50 to get to. 

I've very much enjoyed reading, re-reading, and reviewing the book.  Dean and Matt did an incredible job putting together a book full of great stories, suggestions, tips, and ideas that is easily accessible by any type of runner as well as reader.  And since this is the conclusion of my first (extended) book review, I would very much appreciate your feedback on whether you liked or disliked the idea/execution of the book review. 

But before that, we have a seventh and final installment of Friday 50/50 to get to.

First, have you read the other six?  If not, check them out below.
Friday 50/50 Part I
Friday 50/50 Part II
Friday 50/50 Part III
Friday 50/50 Part IV
Friday 50/50 Part V
Friday 50/50 Part VI

And now onto my final four points from Dean and Matt's book.  ENJOY!

25.  Changes of mind
One thing I was surprised at time and time again while reading this book was the incredible decisions that "normal" runners made.  First off, there were a number of runners that came to a race with the intentions of only running the half marathon.  However, many of those people continued on and ended up finishing the entire marathon even despite having only trained for a half at times.

One individual came to the marathon as many others with hopes of meeting and chatting with Dean.  While chatting with him, he tells Dean "I'll see you again in two other cities for two other marathons."  Being surprised by that, Dean asks how long he had planned on the three marathons.  The guy responds "I just decided right now."  Talk about addiction in action!

Another individual informed Dean while running that he had traveled to run the marathon for his wedding anniversary.  Again, Dean was surprised and remarked how understanding the guy's wife must be.  He responded by telling Dean that his wife was the one who bought the tickets and his registration as a surprise to him.  THAT is an amazing wife!

Lastly, the most amazing decision was of a Japanese couple who canceled their large wedding at home and instead eloped on the beaches of Hawaii in order to make it to the Hawaii 50/50 marathon where the groom was determined to prove his worth to his bride.  This was a very last minute decision by the groom who was completely unprepared to run 26.2 miles.  He barely made it, but he did. 

26.  50/50 Idea Presented to North Face
Dean presented the original idea of doing fifty marathons in fifty days to North Face as a type of family vacation.  He expected to take his family in a Winnebago around the country while he ran, the way they've done family vacations quite often in the past.  Obviously, that didn't quite happen.  It became so much more. However, it didn't even get considered until years after it's first proposal when North Face had a running shoe to put out.

Just another lesson to show that sponsors will only back your ideas - even if they are CRAZY - when they have a benefit.  Dean just wanted to run and had a great idea of how to do it and create a lot of press.  However, without more

27.  Hard Easy Rule
This rule is two-fold.  First, your training days should be patterned so that each hard workout is followed by an easy day or workout in order to provide time for recovery, but allow your muscles to maintain muscle memory.  Second, your weeks should also be patterned similarly.  Dean suggests every third or fourth week to be backed down approximately 30% in volume for the same reasons as alternating your daily workouts. 

29.  Run Home
The final topic I will bring up from 50/50 is that despite the incredible amounts of time put into making sure every detail was covered throughout the fifty days, when Dean finished and completed his interviews in NYC, it came to his attention that they had never arranged his travel home to California.  Now I would find it difficult that Dean couldn't manage a plane ticket, let alone that North Face wouldn't pick it up for him, but can you guess how Dean decided to get home?

Dean bought a running stroller, packed up some necessities and food, and did what he does best, he started running.  Dean ran all day and slept in parks from NYC to the site of his first 50/50 marathon in Missouri.  At that point he felt his overall experience had come full circle and asked for directions to the local airport.  He was ready to be home. 

-------------------------------------------------------------------------------------------------------------------------

Questions
1.  Have you ever seen an incredible change of mind in a "normal" runner/athlete?


2.  What is your ultimate post-race activity?  Do you go for another run or celebrate?
I love the idea of celebrating and then going back out for another run (if my body allowed it).  

Finally...

3.  If you've read 50/50, what did YOU think of the book?  If you haven't read the book, what do you think of the book from these reviews?  
There are plenty of other great athletic books that I could use for future reviews if you like the idea of continuing.  Let me know (and I welcome book suggestions for). 


Stay fit.  Stay healthy. 

Friday 50/50 Part VI

We are now 6 weeks into Dean Karnazes and Matt Fitzgerald's book 50/50.  It's funny to think that time has flown by that fast!  Six weeks in and we only have one more Friday 50/50 to go, next week's Part VII. 

I know, you're disappointed, but have no fear.  After next week's 50/50 finale, we'll move onto Born to Run by Christopher McDougall.

For those who aren't quite caught up on the Friday 50/50 (or those who'd like to go back to browse the previous tips), here are the previous five installments.  
Part I
Part II
Part III
Part IV
Part V

Without further ado, here is a bit more of the brain of Dean Karnazes.


20.  Girls on the Run 
Sports in general have long been considered a "boy's activity."  Thankfully my generation never lived through those times and girls are just as much encouraged to join sports as we (boys) are.  On top of this, there are plenty of groups that are for women and girls ONLY.  One such group is Girls on the Run, a national organization aimed at developing self-esteem and camaraderie in girls.  Dean himself sits on the board of the California group. 

There are also races that exclude men.  A couple of my friends are considering running the Divas Half Marathon in Long Island, NY.  And not only is this race solely for women, but at the final mile, they hand out tiaras and pink feather boas.  Then when you cross the line, you are handed a finishers medal by a New York firefighter.  Did I mention that there are additional Divas races in Honolulu, HI, San Juan, PR, and Vail, CO?

21.  Flow
A state of total absorption in a challenging activity - an enjoyable but serious state of absolute immersion in some goal-directed task.

For athletes, this is similar to the description of being "in the zone."  Flow is not 'having fun' during an activity, but having everything click in place perfectly; your stride seems effortless, your breathing relaxed, hills feel like they're flat, and you could run forever.  I never feel flow on my speedy workouts, but when I'm out for an long, exploratory run, I know I have flow when I feel like I could keep running forever.

22.  Marathon Guide
Are you looking for a marathon to race, but aren't quite sure which one is worthwhile?  Check out the site marathonguide.com.  They have a list of every marathon along with website links, previous results, race director's notes, and reviews by people who have actually run the race.  It's the best marathon website out there!

23.  The Ideal Sports Drink
I'm sure plenty of you have at least tried the various sports drinks on the market - Gatorade, Accelerade, Powerade, etc.  The tough question is, which is the best?  Dean suggests these criteria when choosing a sports drink.

- 6-8% carbohydrate (14-19g / 8 oz.)
- At least two types of carbohydrates (increases absorption)
- 120+mg sodium per 8 oz.
- Avoid excess fructose (can cause GI issues)

Does your drink of choice fit this guideline?  Unfortunately, from my research, the only sports drink to pass each of these criteria is Gatorade Endurance.  Furthermore, I have read a few studies which tested Gatorade Endurance or similar sports drinks against higher sodium content and found that the best results come from 2-3x as much sodium (roughly 4-600mg / 8 oz). 

24.  Runabouts
Jeff Galloway is a legendary running coach and has coached more people to their first marathon than anyone.  His unique training - separate from most anyone else - includes not only distances exceeding 26.2 miles, but walking breaks.  Jeff's athletes admit that the walking breaks make strenuous, long distances quite manageable.  Dean makes use a similar workout he calls "Runabouts."

After you've built up a good amount of endurance and fitness, pick a Saturday (or any day when you have plenty of free time) to head out the door with a backpack, credit card, cell phone, water, some snacks, and maybe a GPS if you want to be tech-savvy.  Pick a direction (say, North) and just start running.  When you want to take a break, take one and jog, walk, or hike; just try to stay on your feet.  When you feel like running again, do so.  If you run by your favorite store, stop in and buy a cupcake and eat it on the run.  Make a day of it by trying to stay on your feet.

Dean does Runabouts by leaving before sunrise and coming home after sunset.  You may want to start with a couple hours or maybe 6-8 hours first, but have fun no matter where you end up.  The idea is not to count the miles, but to have fun and stay on your feet.

-------------------------------------------------------------------------------------------------------------------------

Questions
1.  Have you ever done a Women-Only race?  If so, which one and how was it?

2.  Have you ever felt "flow"?  If so, how do you know you have it?
Usually a mile or so into my long runs my breathing is relaxed, I've started exploring or examining the area I'm running through just as if I was hiking and I get this feeling of being able to run forever, that my legs will never tire.  

3.  Do you have a sports drink of choice?  
I always go for Gatorade Endurance when they have it offered at my races, but for training I've never used any sports drink.   Maybe I should start testing them out. 

4.  Are you tempted to do a Runabout this weekend?  Don't they sound amazing?!
I can't wait until I get enough base built up to do one.  The moment I read about them, I wanted to strap on a backpack and start running.  I guarantee you it will happen this summer!


Stay fit. Stay healthy. 

Friday 50/50 Part V

THANK GOD IT'S FRIDAY!!!

Or Allah

Or Buddah

Or Zeus

Or that creepy bronze monkey you keep on your nightstand

...you get the picture

Yes, it is Friday yet again.  Yay end of the work week!  Time to get in those long work outs and then spend all your non-workout free time relaxing and recovering.  Ok, ok.  You can spend time with your kids too, but c'mon; get some priorities!  (just kidding).

As scheduled, I am back to do another installment of our Friday 50/50.  

This is obviously the fifth installment (refer to the blog post title if you're confused on that jump in logic).  If you're not up to to date, here are the previous four installments.  Feel free to peruse at your leisure.
Part I
Part II
Part III
Part IV

Now onto a fresh trip into the mind of Dean Karnazes...

17.  Most Often Questions
Dean gives the answers to the top three questions he gets asked by fans.

Q: How do you train?
A: I train by feel.  I run as far and as fast as my body tells me to each day, though I do try to do two very long runs per week.  Those base-building long runs are critically important to me.

It seems that according to Dean, the long run days of the week are what you stick harder to and the rest of the week you just do what your legs tell you; speed, recovery, tempo, or even rest.

Q: What do you eat?
A: I try to base my diet in natural, whole foods that existed hundreds of years ago (vegetables, meat, dairy) and avoid modern processed foods (fast food, packaged products, soft drinks).

This is a diet that to me makes absolute sense.  Nutritionists and dietitians can tell you all the supplements and portions they want, but the more the food industry tries to "perfect" our food, the worse it becomes for us.

Q: How do you keep from getting injured?
A: I do a lot of cross-training with other sports, including mountain biking and windsurfing, to strengthen all muscle sets.

Cross-training is certainly coming up more and more as a vital part of any training regiment. 

18.  Recommended Reading
Dean says that his preferred method of obtaining information about running is talking face-to-face with runners themselves.  However, he does a lot of reading as well and suggests the following resources.

- The Courage To Start by John "The Penguin" Bingham.  This is a book for beginner runners.
- Marathon & Beyond is a bimonthly publication for marathon and ultramarathoners.
- www.injuredrunner.com has plenty of tips on how to identify and treat common runner's injuries. 

19.  Marathons in Natural Splendor
There are so many marathons out there that it can be hard at times to decide which ones are the best.  If you're into beautiful, natural environments, Dean suggests you check out these marathons.

-  Valley of Fire Marathon in Overton, Nevada (Nov. 19th, 2011)
-  Deadwood Mickelson Trail Marathon in Deadwood South Dakota (June 5th, 2011)
-  St. George Marathon in St. George, Utah (Oct. 1st, 2011)
-  Triple Lakes Trail Marathon in Greensboro, North Carolina (Oct. 15th, 2011)
-  Breakers Marathon in Middleton, Rhode Island (Oct. 15th, 2011)

For anyone still looking for a marathon to run this year, each one of these races are still open!  I might look more into the Triple Lakes Trail and Breakers Marathon myself.  Anyone else in?

20.  Runner's Club
We all either know or can conceive the benefit of finding groups of people who share your training plans, love for your sport of choice, and such.  For runners, if you are unaware of clubs in your area, Dean suggests checking out the Road Runner's Club of America (RRCA.org).  Go to the top of the page and hit "find a running club," select your state, and scroll through the list to find a club near you.  I have three quite close to me!


Questions:
1.  Has anyone ran any of those natural splendor marathons?

2.  Are you a member of a running, cycling, swimming, or other activity-related club?
I will see about joining a cycling group in a week or two when the local bike shop rides start up.  I need to get some real practice in and I'm sure I could benefit from some free tips!




Stay fit.  Stay healthy. 

Friday 50/50 Part IV

For the new blog followers out there, the Friday 50/50 is a post I will be using to share some things I highlighted in Dean Karnazes and Matt Fitzgerald's book 50/50.  

If you haven't read the previous installments, check them out below.
Friday 50/50 Part I
Friday 50/50 Part II
Friday 50/50 Part III

So without any further ado, let's get back to the regularly scheduled program, brought to you by Dean Karnazes, Matt Fitzgerald, and the letter 'K.'

13.  On the Go Fuels
I know plenty of people spend time testing out some of the hundreds (maybe thousands) of race and training fuels out there.  I know Megan @ Watch MeGo Run posted HERE yesterday about how she was going to test Shot Bloks out on Sunday.  Would you like to know what Dean Karnazes suggests for racing fuels?  Here's a spoiler, Shot Bloks are on there!

Clif Shot Bloks
Sports Beans Energizing Jelly Beans
Ginger People Ginger Chews
Peet's Coffee Chocolate Covered Expresso Beans
Sharkie's Organic Energy Fruit Chews

So Megan, I'm sure Dean would say you've got a good chance of liking the Shot Bloks! 

14.  Boosting the Immune System
Who here has overdone their training and ended up getting sick?  I've done it more times than I'd like to mention.  Dean gives some suggested foods for battling training's attack on the immune system.

Mushrooms - This natural fungi boosts the function of the immune systems natural killer cells (NKC's)
Echinacea - Studies debate, but it has been shown to reduce the severity and duration of colds
Garlic - It contains Allicin which enhances the immune function
Probiotics - These boos the good bacteria in your gut.

15.  Better Together or Showing Off?
Arizona Stat University did a study comparing the maximal weight lifting ability of men and women in three scenarios; competing against each other, in the presence of each other, and alone.  Which scenario do you think created the greatest ability?  When competing against and when in the presence of others, both men and women showed greater weight lifting ability over when alone.  Similar results have been shown with running.  Is it our nature to show off?

A study was done on elementary children and running.  Interestingly, only the boys ran faster when in competition than in a solo time trial.  I bet the girls were just too busy chatting and looking at flowers!  I even realize that boys are more competitive at an earlier age than girls (Yes, TMB.  Your girls may be one exception.)  Thoughts?

16.  Chafing
I bring this topic up for two reasons.  First, I personally LOVE to see how people dance around certain wording and images with this topic.  I read a list of gear that someone had written and there was one product description that I couldn't stop laughing at:

"Bodyglide - We all use it."

Dean states that "Many runners experience uncomfortable chafing of their inner thighs..."  True.  They also experience it in the armpit and on the nipples, but I'm always waiting to see who will finally admit "I use it on my crotch."  Anyone?

The second reason I bring this topic up is because I've debating getting a product for chafing myself.  Over the last few months as I started running again, I began noticing chafing in my crotch but then I realized it was only when I wore my running tights.  Now that I can go out with the running shorts and no tights, I'm perfectly fine; less material in the crotch to get bunched, rub, or cause irritation. 

Dean suggests Bodyglide and Aquaphor as his two favorite lubricants to battle chafing.

Questions

1.  What is your "go to" fuel in a race or training?
Thus far I've only had gatorade/water, but I need to test some of these soon.

2.  Do you eat anything specifically to help boost your side-swiped immune system during training?
I try my best to keep up on my vegetables and avoid non-nutritional foods. 

3.  Do you think girls or boys are more competitive? or are they equal?
I think boys are more naturally competitive at an earlier age. 

4.  Do you use an anti-chafing lubricant?  Are you brave enough to tell us where you use it?



Stay fit. Stay healthy. 

Disclaimer:  In the case that this is at all necessary, I have received nothing in exchange for posting these reviews on Dean Karnazes and Matt Fitzgeral’s book 50/50 and am not in search of any compensation.  All the views portrayed herein are posted of my own desire, are strictly mine and have no connection to the authors, publisher, or related individuals/organizations discussed.  However, if Dean would like to come by to run with me or send me some autographed books, I would graciously accept.  Just sayin’!

Friday 50/50 Part III

For those of you just joining us, the Friday 50/50 is a post I will be using to share some things I highlighted in Dean Karnazes and Matt Fitzgerald's book 50/50. 

I'll pick out a few points every week and share them on friday (today).  So if you'd prefer to read the book for yourself and don't want to ruin the surprise (he dies!, oops), then stop reading NOW.  You're still reading.  You just read this.  I made you read this.  Ha!!  Ok, so I'll take that as your consent.  Let's go!

If you haven't read Part's one and two yet, you can find them here...
Friday 50/50 Part I
Friday 50/50 Part II

Ok, now onto installment number THREE!


9. Knowing When To Say When
How many of us have known what we're doing, about to do or plan to do is not really to our best interests?  "This has turned out badly so many times, it's bound to go well THIS time."  Right?  Dean points out that it is sometimes better to train smart than to train hard.  He mentions four examples of when to say "when;" very much like last week's "Sin of Knowing Better."

A) Don't try to run through more than moderate pain in a muscle, bone, or joint.  Check!  Done that.
B) Stop immediately if you experience lightheadedness, dizziness, confusion, or blurred vision; these are all symptoms of heat illness and severe dehydration.  Check!  I've done that.
C) Do not try to continue training when experiencing signs of overtraining syndrome such as persistent fatigue, declining performance, lasting muscle soreness, lack of motivation.  Double Check! 
D) Do not try running when you have a fever, flu-like symptoms or other ailments such as diarrhea or food poisoning.  Still have that one to go.  

10.  Fifty Numbers in Fifty States
While you may consider fifty marathons in fifty states quite the challenge, Dean tips his hat to a few members of his crew who come up with their own little version of the 50/50 themed challenge.  They run a challenge of obtaining fifty phone numbers in fifty states; one in each state.  I personally thought this was hilarious!  And wouldn't you know it, they did.  Now I just wonder if any one of those numbers got used. 

11.  Kidstrong Iowa, Inc.
Dean's sixth marathon was in Iowa.  As a part of this marathon course, Dean ran one lap around the Drake University track and he was joined by the school mascot and a horde of children all wearing yellow shirts.  Throughout the 50 marathons, there were many groups of children - typically a school group - that would run a portion of the race with Dean.  This group however was different, they were a part of Cindy Elsbernd's group called Kidstrong Iowa, Inc.  The group was created by Cindy to battle childhood obesity and it does so in a brilliant manner.

The kids are allowed to take part in supervised walks and runs during their recess.  For every 5 miles that they complete, they receive a plastic foot that attaches to their shoestrings.  Once they accumulate a marathon (26.2 miles) worth of feet, they are acknowledged on the morning announcements at school and receive a yellow Kidstrong Iowa, Inc. shirt.  They also have the opportunity to take part in special events such as a victory lap at the Drake Relays (a major collegiate and professional track meet) and running the final mile of the Des Moines Marathon.  As Dean notes, these simple moments of being able to run on a University track or in a sanctioned marathon with a large audience cheering them positively reinforces the experience of running; the kids become hooked! 

 12.  Tips for Parents of Youth Runners
Following the example of Cindy's brilliant system above, Dean has his own list of tips for parents.

- Lead by example.  If you run, they probably will.  If you tell them to run, they won't.
- Keep it fun.  Vary the environment by running on trails, grass, near water, on tracks and the workout by running hills, sprints, easy runs, etc.
- Celebrate EVERY run as an accomplishment.  A sweaty hug from a parent means more to them than all the race medals in the world.
- Kids love technology (and can probably figure it out faster).  Incorporate a GPS or online path tracker into your workouts for them to help with or use.
- Kids are naturally competitive.  Give them opportunities to challenge themselves, but win, lose, or draw, teach them that every completed competition is a success if they do their best.

Concerning the first bullet, while I am quite biased in the fact that most of the people I follow (ok, ALL of them) are fitness-oriented in one way or another (Go us, we ROCK!), I know plenty of parents on here that are amazing examples for their children.  I've heard in the past from plenty of people who feel that parents who take time away from their family to train and/or race are only hurting the family.  I think it certainly is possible to do that, but leading by example and showing your kids that exercise is a healthy, normal part of daily activities is so beyond helpful!!  And on top of that, you can make races a family gathering, trip, or event.

Amanda @ 5 Miles Past Empty is currently training for a Half Ironman and would run her son to school in a stroller.  Mel @ Tall Mom on the Run is training for the Boston Marathon and has to delegate who gets to play on the treadmill first after she's done with her indoor runs and often takes the little ones for family runs.  Tonia @ Racing With Babes just finished the National Marathon in DC, but previously took her girls on a race-cation to Disney World (she got to run, they got to meet all the princesses; it's a win-win!).  I'm sure every mother and father on here has a story like that.  And it warms my heart to hear about them.  If you have one (and if those of you I mentioned have more, PLEASE share!).

Questions

1.  What was the last time you said "when" to yourself?
I cut out eleven miles last week from my schedule for shin splints.

2.  Do you have a story to tell about integrating your exercise and athletics into your children's lives?
PLEASE share!

3.  What are you pumped about this weekend?
I am going to a small triathlon clinic on Sunday.  I'm pumped!


Stay fit.  Stay healthy.   

Disclaimer:  In the case that this is at all necessary, I have received nothing in exchange for posting these reviews on Dean Karnazes and Matt Fitzgeral’s book 50/50 and am not in search of any compensation.  All the views portrayed herein are posted of my own desire, are strictly mine and have no connection to the authors, publisher, or related individuals/organizations discussed.  However, if Dean would like to come by to run with me or send me some autographed books, I would graciously accept.  Just sayin’!

Friday 50/50 Part II

Get your tickets!  Get your tickets!  One for $2, three for $5, and an arm's length for $10!!

Oh wait!  Hold on.  That's doesn't seem right.  Ah, ok.  Wrong 50/50.  My bad.  Ok, onto running...

This is the second part of Friday 50/50, where I will be going over a few more items that I picked out from Dean Kartnazes' book 50/50 (stories, athletic pointers, thoughts, etc).  If you missed Friday 50/50 Part I, check it out HERE.  If you've caught yourself up, then be my guest and continue on...

1.  John's Half Marathon
I thought I'd start off Friday with a funny story.  Throughout the book, Dean talks about various people he met and talked to during his runs.  You have roughly 4 hours, why not chat, right?  Well, during the first marathon Dean met a kid named John.  John is a twelve years old and his mother drove him over to the race in hopes that he'd be able to meet Dean who has been a huge inspiration.  (HINT: You get the idea real quick that Dean L-O-V-E-S inspirational stories)  John is running the one-loop half marathon and holds pace quite well with Dean.  As most early runners, John looks great early on, but fades.  Dean and Topher (remember him from last week's Wedding Stunt story?) urge him on and he gets all the way to 100 feet short of the finish.  The boy stops, bends over, and vomits.  Dean of course stops and asks if he's ok.  John graciously says "I'll walk to the finish.  You go ahead."  As Dean and Topher continue on leaving poor John to finish his half marathon, Dean can't help but wonders whether he and Topher had just committed some form of child abuse.  

I couldn't help but laugh HARD at that. 

After the race, Dean got to sign John's book and asked if he had finished the race.  John replied "piece of cake!"  Dean comments "If you're truly born to run, erupting within sight of the finish line can be a likely to hook you on the sport as winning the race."  This reminds me a LOT of my first half marathon, minus Dean and collapsing instead of throwing up.

2.  Ice Baths
Throughout the 50 marathons, Dean was unable to make use of ice baths.  However, Dean states that he regularly uses and highly recommends ice baths to soak your legs for ten minutes after a marathon or similar type of race.  The ice water (just like a cold pack) reduces inflammation and muscle pain.  I personally have never done an ice bath, but I have heard that the key is to run the cool water first, get in, and THEN add the ice; otherwise it's quite the shock to your skin. 

3.  Addictive Tendencies
In the second marathon, Dean met Brad.  During their conversation, Dean found out that Brad had only picked up running a year ago after he had quit drinking.  Dean gives credit to Lily Tomline for this quote in addressing Brad's situation - "Exercise is for people who can't handle drugs and alcohol."  Drugs and alcohol can create addictive tendencies, but so can exercise and if you had to choose one thing to be addicted to, why not make it a healthy choice? 

I know a lot of people who quit unhealthy habits/addictions (smoking, drinking, drugs, etc.) do so by picking up a sort of "replacement" habit/addiction.  I know smokers very often become gum chewers, drinkers become attached to social groups, and so on.  But for drugs, which very often are addictive due to the type of high you get from them, why not exchange it for a natural high, runner's high?  I applaud Brad and anyone else with a similar story a million times over.  Way to be healthy!!


4.  The Sin of Knowing Better
 "The desire to keep running until the task is completed or goal achieved is so great that is overrides our better knowledge and our self-protective faculties."  I read this the first time and thought 'yeah, that's a good way to describe me.'  haha  As Dean states, this is something every runner is familiar with.  In the first couple marathons, Dean ends up with a blister and keeps from addressing it until too late; a mistake an elite ultramarathoner should never be making, right?  But we all do it.  I push myself too hard and far too fast.  I'm sure you've done something yourself.  I know TMB uses a phrase something akin to "Runner first.  Logical thinker second."  It's a tough thing to compromise, not only with others but with yourself. 

Once Dean told one of his crewmates about the blister (days after it had developed), the guy had a quick fix and Dean never felt it again for the rest of the trip.  So the moral - "An ounce of prevention is worth a pound of cure."

Questions

1.  Do you have a race story similar to John's? 
I hit mile 11 of my first half marathon and knew I was going to collapse at the finish line - as soon as I stopped running, I did.  Not enough training and bad nutrition choices.  

2.  Have you ever used an Ice Bath?  Thoughts?

3.  Have you ever noticed signs of being addicted to something?
I get grouchy on rest days very easily.  

4.  What is your sin of knowing better?
I run on shin splints all too often. 

Did you fall behind this week?  

Are there blogs you haven't been able to read yet?  

Have no fear!  Have no fear!

My Week in Review will soon be here.  

Look for it tomorrow.  

Stay fit.  Stay healthy. 

Disclaimer:  In the case that this is at all necessary, I have received nothing in exchange for posting these reviews on Dean Karnazes and Matt Fitzgeral’s book 50/50 and am not in search of any compensation.  All the views portrayed herein are posted of my own desire, are strictly mine and have no connection to the authors, publisher, or related individuals/organizations discussed.  However, if Dean would like to come by to run with me, I would graciously accept.  Just sayin’!

Friday 50/50 - Part I

Welcome to the first installment of...

Friday 50/50

First off, before I get started (and even explain to you what the heck Friday 50/50 is – yes, that means I’m leaving you in the dark for a second, deal with it; get a flashlight if you need to), happy belated St. Patty’s Day!  Hopefully you all wore green, had some fun, found your pot of gold, and were safe!  

Ok, now back to the regularly scheduled program.  

For those of you who are not aware (all but two of you – you know who you are!), I recently finished reading Dean Karnazes’ book 50/50.  Overall, I very much enjoyed the book.  My roommate will vouch for the fact that I probably laughed out loud approximately every 15 minutes.  On top of that, I stuck a number of post-its throughout the book highlighting over thirty different bits of information, stories, or thoughts that I figured would be good to remember and share.  If you haven’t guessed it already, the title “Friday 50/50” means I’ll be taking each Friday and sharing with you maybe five or so points that I highlighted from the book.  

WARNING:   

For any readers who would prefer not to have the book ruined for them (like finding out the heroin dies in the end!  Oops), please read at your own risk!

Other than that, let’s get started!

1.  Review:  I want to start with a short overview.  Without a doubt, this book is all about Dean Karnazes’ adventure of doing 50 marathons in 50 days.  The book breaks up into over fifty smaller stories combined into one book, much like a set of short stories all with a common threaded theme.  Each of the marathons makes up a short story and from each, Dean brings home a point whether it be a suggestion for runner’s stomach, a plug for children’s activity groups, or a heart- (or funny bone-) felt story he heard from one of his fellow runners.  The biggest credit I give to Dean (as well as the co-author Matt Fitzgerald and their editors) is that the stories are written in such a way that you feel they come from the heart.  They don’t use fancy, complex wording or various styles of writing to draw the reader in.  Everything you read is written fresh, like you heard it first person from your running buddy while meeting for coffee after your afternoon run. 

2.  Karno Kids: 

This is Dean’s charity and the main reason why Dean himself runs so much publicly.  The mission statement of the organization is as follows:

“Our mission at KARNO KIDS is to encourage, motivate, inspire our youth to get outside and become physically active and to restore & preserve the environment for their use and enjoyment.”

And their slogan (as Dean mentions multiple times in the book) is…

“No Child Left Inside”

Sound familiar?  Haha  Dean talks about not specifically the charity, but the children many many many times throughout his book and with good cause.  The main reason Dean suggested the idea of the 50/50 to his sponsor North Face (aside from his personal desire to see if he could actually do it) was an attempt to raise awareness for children’s activities, for getting kids outside and… well, running (or I’m sure he’d be willing to accept any other form of exercise they’d prefer to do).  Personally, I agree with him.  Kids should be encouraged to play games, be active, and consequently, they will be healthier because of it.  And I very much applaude (and gasp in awe) of how well Dean has used his athletic ability to become an example instead of just preaching.

3.  Wedding Stunt: 

At Dean’s first of fifty marathons he pulled what many men seemed to call a “stunt” and women would call a “heart-felt story.”  I’ll let you decide which.

A long-time friend of Dean’s, Topher, who was a priest flew in from Europe specifically for this event.  While everyone was crowded around the general starting area, he whipped out a microphone and started reciting text.  At that same time, Dean’s daughter Alexandria pulled out a bouquet and his son Nicholas handed him a ring box.  Right there at the starting line of the first marathon, Dean surprised his wife (who he acknowledges as having worked tirelessly on plans for this whole endeavor) with a renewing their marriage vows.  Once finished, Topher ripped off his robes to reveal running clothes and ran the marathon with Dean, shortly after hopping a flight back to Europe. 

Heart-felt, right?  He’s so thoughtful for doing something like that for his wife who was unable to come along for the trip other than weekends since she had a dental practice to keep up.

Well, that night on the bus Dean got an email from a fan:

"Dude, you suck. You’ve now set the bar so high that none of us will be able to rival that.  My wife keeps asking me what my plans are for the next marathon.  I know exactly what she’s getting at!  Good luck Karno.  Just, please, for the sake of all of us guys out here, don’t pull anything like that again."

So, heart-felt or a stab in the back for every long distance running male on the face of the planet?  You decide. 

4.  Ginger Chews: 

Have you ever been out on a run and all of a sudden “ugh, my stomach doesn’t feel so good.”  Of course, we all have, right?  Dean strongly suggests raw ginger as a remedy for a runner’s upset stomach while on the run.  He adds that since raw ginger can be a bit strong, there are ginger chews available as well that have a more gentle effect.

I thought this was an awesome idea!  I had never heard or thought of ginger as a stomach remedy.  However, then I remembered, what is one thing a lot of people drink when they get sick? – Ginger Ale.  I had never saw the connection before, but I had always used ginger as a stomach remedy before without thinking about it.  Therefore, ginger really does make sense.

Dean also adds these points for avoiding the stomach issues in the first place:

-          Eat your pre-race meal at least an hour beforehand

-          Avoid dairy and high-fiber foods 24 hours before a race

-          Consume easily digestable foods pre-race

-          Let your thirst guide your drinking; don’t drink too much

-          Train properly for the race’s level of exertion beforehand

 Questions

1.   Renewing wedding vows at the marathon start - cruel stunt or heart-felt?

I don't want to influence your decision, so go ahead and vote!

2.  Have you ever used ginger or ginger chews for an upset stomach?  If so, how well do they really work?

I'd be very interested to hear any actual stories.

Stay fit.  Stay healthy. 

 

Disclaimer:  In the case that this is at all necessary, I have received nothing in exchange for posting these reviews on Dean Karnazes and Matt Fitzgeral’s book 50/50 and am not in search of any compensation.  All the views portrayed herein are posted of my own desire, are strictly mine and have no connection to the authors, publisher, or related individuals/organizations discussed.  However, if Dean would like to come by to run with me, I would graciously accept.  Just sayin’!

Literary Saturday

Today is going to be short, but before I get started, today is the last day to enter Meg's Yurbuds giveaway over at Watch MeGo Run.  It's quick and easy, so enter HERE. 

Ok, now that that's over with, I'm going to steal a phrase from Meg's most recent post and say...

I Love Me Some Books

It's true.  I definitely enjoy reading.  I read a lot of fantasy fiction, things like the Harry Potter series, Inheritance Cycle, Old Kingdom Series, Godless World series, and such.  However, recently I've been reading quite a bit on triathlons and running.  You may recall I got the Triathlete's Training Bible as well as Dean Karnazes' book 50/50 for my birthday.  Well, about a week ago I got yet another book in the mail (an overly delayed christmas present) - Christopher McDougall's 'Born To Run.'  I must say, the athletic section of my personal library is exploding right now!

I will review each book as I finish them, but at this point I must say I love each and every one of them.  The Training Bible is packed with great information; I will most likely be re-reading sections for decades to come.  Dean's 50/50 makes use of so many funny little stories that it's hard to not laugh aloud while you're reading.  And Christopher's Born To Run is thus far an incredibly well written piece; there's no doubting his skill as a writer!

Like I said though, today is short.  After a week of rest due to this cold, I'm heading back to the pool in an hour and then I'm going to take the day and work on a running post.  Remember how I went to see a world class marathoner last Sunday to get tips on my running?  Well, the post for that is quite long, so it's taken me some time to write it.  Hopefully it will be up tomorrow.

Questions

1.  Are you a reader?  If so, what kind of things do you like to read?

I'm a fan of fantasy fiction.

2.  Have you ever read multiple books at the same time?

Until now, I've never done so.  I always thought I'd get stories mixed up.  But I have four books going now (the three mentioned above and The Dragon Keeper by Robin Hobb).

3.  What are your plans for this weekend?  Anything exciting?  Any races?

My goal is simply to get back to the gym without worsening my cold.  

Stay fit.  Stay healthy. 

Learning to Deal

Last night I started noticing that my back was very stiff.  My best guess was that my Erectors were the issue (the muscles that line your spine).  Since I've finally been continuous with my running, I have no doubt that that was the main culprit.  Really, it's more the fact that I'm not taking care of my muscles post-run, but I prefer to blame running.  haha

I talked to a friend who is a massage therapist and aside from a massage which I may very well look into getting some time next week, she suggested spending some time in the hot tub or doing stretches for my back and if I could, do them in the shower with hot water on my back. 

This morning I woke up and for obvious reasons didn't head out for a morning run (I'd prefer to relax my back first).  So instead I went to the gym for a swim.  I ended up doing a longer swim than I've been doing and it felt great.  Afterwards I spent some time in the hot tub and then took a very hot shower and stretched.  My back is still a bit stiff, but it's much better.  I will have to try and make a habit out of the shower stretches since I always shower after running.  That and I've got to try and relax my upper body more when I run.  I'm the only person I know of that gets cramps in my shoulders and back while running.  :-p

On another note, I have an all day training on Saturday.  So I will have to alter my training schedule a bit.  I will push the Saturday Tri to Sunday.  I haven't decided if I want to make Saturday my rest day or put it off.  I wanted to run a total of 18 miles this week and I'm 9.4 miles short.  I thought about doing a run this afternoon, but ended up eating too much at lunch time and then forgot that the sun still goes down pretty early.  So in light of my sore back today, I am continuing with the rest on running today and planning on a long run tomorrow with a shorter run Saturday evening after my training. 

Finally, it seems my snack craze is no longer a secret (though I never meant it to be anyways).  Yesterday, I got the following for my birthday...

The bananas and peanut butter on the right are from Kristin.  And on the left is Chelsea's "cake."  You can see that her peanut butter has "frosting" labeled on it and there is also the word "cake" written on the bananas.  What an imaginative cake!  So I now have post-workout snacks for awhile now.  haha  Thanks guys!!

I also got a new book!

Now I hold all the secrets of ultramarathoning!!  Muah-ha-ha-ha-ha!  Ok, maybe not, but Dean Karnazes is one amazing super-human.  Did you hear he is now going to run 3000 miles in 75 days?  Read all about it HERE.  I would love to be able to do things like that.  Ok, I'd prefer to do something with swimming.  Running is not my forte.  But until then, I'll read about it and work my way up to one marathon before attempting multiple. 


Yesterday's Workout:
MORNING
1.  3.97 mile run (7:10 pace)

EVENING
2.  20.25 mile on stationary bike (60 min)
3.  1.0 mile run (a friend told me to run a mile just for them, so I did)
4.  0.5 mile walk/jog cool down


Today's Workout:
SWIMMING
1.  500 Warm Up (free, back, breast)
2.  10 x 50s free on the 0:50
3.  5 x 4,2,1,1 - Alternating free and stroke with each 100.  50s and 25s all free.  10s rest after 100 and 5s after 50s and 25s. 
4.  100, 200, 300 - 100 free, 50 stroke maintaining pace
5.  10 x 50s - alternate free and free/stroke on 0:50
6.  450 Cool Down (free, back, breast)
TOTAL: 3550 yrds (2.02 miles)


Questions:
1.  What was your workout today?
I swam 2.02 miles and focused on relaxing my back.  


2.  Do you have any fitness related "injury" or "condition" that you always seem to deal with?
Between shin splints and tight muscles, I always have one or the other.

3.  Has anyone read Dean Karnazes' book 50/50?  
I'm excited to get into it.  I have to jump between the Triathlete's Training Bible and 50/50 now.



Stay fit.  Stay healthy.