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Winter Running:

This winter is starting out with a bang! I’ve been spoiled the past couple of years with relatively good winter running weather. But this year, so far there’s been lots of snow and cold temperatures since mid December. Being a blind runner and requiring a clear controlled path to run on, as long as there is snow and/or ice on my winter running trail, I’m forced to find different ways to get my cardio workout in and my heart pumping.

As mentioned in my blog from the other day “The Dreaded Treadmill,” I use running on a treadmill at the gym to compensate for not being able to run outside. And up until a few days ago, I had also been shoveling lots of snow, and that certainly gets my blood pumping!

But by far, the biggest reason I really love running is because I can be outside. I love being outdoors, running at a comfortable pace. I’m not too much into running fast or doing hill work; I just like to run. And it’s incredible when I’m in “the zone”, that cool spot where everything is working in unison…my breathing is in sync with my stride…I feel like I could just run forever. But unfortunately I’ve never been able to hit “the zone” on the treadmill. Maybe that’s because I just haven’t given it a chance, but I personally believe it’s because the treadmill surface is not as forgiving as running on the ground. Plus, there’s no variation as it just keeps you running at a consistent pace.

When I am able to run outside during the winter, there are a few things I do to make sure that my winter run is as safe and comfortable as possible. To start with, I tend to run in temps above 20F degrees. Primarily because when it’s colder than that, I have to use a scarf or something over my mouth to warm the air before it hits my lungs. I find it too constricting and a bit claustrophobic, not to mention the material gets all wet from the moisture from my breath, and then I get chilled from it touching my neck.

The other reason I avoid temps below 20F is my inability to run for long distances since the longer I’m out in that kind of cold, the harder it is to keep my body warm.

So when everything is aligned, the temperature is right and my winter running path is clear, I will venture out for a winter run. I always dress in layers. This includes a long-sleeve running shirt and my running jacket. I bring along a fleece hat and Turtle Fur neck wrap, along with my running gloves. I wear my running tights, and sometimes I will put on a pair of spandex running shorts under them for extra warmth for my thighs, as I need to keep my leg muscles warm. I prefer to have a few extra items to wear and carry then to not have them with me and end up getting chilled.

One of the nice things for me is that the controlled path I run on is asphalt. So when the sun is out, the snow melts fairly quickly. This gives me a black running surface, and the snow provides a white border, and because of the high contrast of black against white, it makes it much easier for me to see the path.

Some of my favorite runs have been winter runs. There is just something about a winter sun that makes me feel nostalgic. I still haven’t quite figured it out, but I get this positive feeling of the past for just a split second then it’s gone, but the general feeling remains and I feel happy and content.

My winter runs are usually shorter than and not as frequent as in other seasons, so I use the winter months to let my body recover from my more strenuous training seasons.

One thing that I need to remember while running in winter is to keep hydrated, as well as eating to replenish my glycogen stores after a winter run. It’s easier to forget, as I’m not as thirsty or hungry. But even though it’s winter, I am still burning energy and sweating.

I always keep my belly covered up with a Turtle Fur neck warmer. This keeps my core from getting cold and allows me to run longer as I don’t get chilled as readily.

In the winter, my long runs tend to be about 5 to 6 miles depending on how well the trail is maintained. There have been times when I have turned around and run the same stretch of path over again because it was already cleared of the snow and ice, just to get my miles in.
I’m hoping by mid January to be able to forego running on a treadmill and be able to do my winter running outside again. And even if it is just for a couple of days at a time in between the colder or snowier spells, that will be enough to keep me from getting cabin…err gym fever.

How ‘bout it?

-Vision Runner

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Never having run 26.2 miles before, I started reading a lot of articles online about running a marathon. I picked up a bunch of great ideas on how to train for long runs and what to eat and stuff like that.

After I’d been studying and planning and preparing for a few weeks, I found out that our local running store and running club was putting on Marathon Training classes every 1st Tuesday of the month. I made it a point to attend as many as possible. They brought in guest speakers to speak on topics ranging from diet and nutrition, to injury prevention and goal setting. I learned a lot, and the questions from other first time marathoners were very interesting. In some ways, it made me feel I was ahead of the game and gave me much needed confidence since I felt like I already knew the answers to some of the questions they were asking from having spent so much time online researching, studying and preparing.

The last class we attended for the marathon training was on race strategy. The Runner’s Edge (our local running store) brought in a guest speaker. His name eludes me, but he was a veteran at running marathons. He described some of his best races . . . and worst.

I’m not sure if that was such a good idea, as I was getting a little freaked out about all the things that could go wrong…maybe I was getting in over my head? I had to remind myself that, by this point in time, I had done the work and training required to run the full marathon. I couldn’t let fear take over. Besides it was too late now. I was committed to it and I was not willing to back out.

In spite of the horror stories he told of becoming a hallucinating, slobbering, babbling idiot from lack of proper fuel, he was informative and entertaining as well. He did say that he viewed the marathon as two separate races in one. The first was 20 miles, and then the last 6.2 miles. I found this to be an interesting concept at the time, but I was more interested in just finishing the whole race. I think if I had really considered what he said more carefully, I wouldn’t have tried to start out as fast as I had the day of the race. And I’m not sure how much his talk played in my mind, but as I ran my marathon, it wasn’t until the 20 mile mark that I started to run into problems…But more about that later.

I would suggest to a first time marathon runner, that when studying all the multitudes of theories and opinions and programs on training for and running a marathon, it’s important not to over think it too much. In this instance, too much information can hinder your ability to choose a program. You don’t want to get in the bind of analysis paralysis. Once you find a training program that feels comfortable to you, in general you should stick with it. If you change it up too often, you will lose ground in your training and get off track for your goals.

If you’ll find out who is putting on the marathon, you can look online to see if they have a dedicated website for the marathon. If they do, check the website often. They will usually update it with good information on the race and marathon training, and a lot of them have a blog or chat room where you can interact with other runners. Once you’re in the forum or chat room, it’s easy to ask questions of more experienced runners, share ideas and make friends. As it gets closer to the start date of your marathon, visiting the website is a terrific way to get yourself pumped up for the big day.

If there is no website dedicated to the marathon you plan to run in, there are plenty of other websites and newsgroups that revolve around the topic of running. You’ll want to find one that you feel comfortable with, as they all seem to have a different personality and feel to them.

There are plenty of great books available and blogs and information sites online dedicated to educating and answering questions about running. Which ever ones you choose, it’s all good. Just beginning the research is moving you in the right direction of training smart and giving you the best chance of finishing a full marathon in your goal time.

Ready to Run?

How ’bout it?

-Vision Runner

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This year winter in Montana hit hard and fast.  We were having a nice long Indian summer, and I had only worn my running tights a few times up until mid December. And that was only because of the wind or because I would meet my mom after my run, and we would go for a walk.  For the most part, I had been running in my running shorts and a lightweight running jacket all the way up until about the second week of December.

In fact, I wrote “Christmas Tree Run” blog a few weeks ago about running in my shorts in December!  But that ended up being the last day I was able to run outside in my running shorts. As it happens, it was the last time I’ve run outside to date.  We got hit with about 9” of snow, then the wind started to blow and the temperatures took a dive down to the land of negative numbers.  When it got that cold, I was content to stay warm and cozy inside…for about 3 days.

Then the restlessness struck, and I just couldn’t stand not running.  So I packed my gym bag and began the long and involved process of getting dressed to venture out into the beyond-frigid, frozen tundra that was now the world outside.  I swear it took me as long to get dressed as it did to waddle like a penguin in my multi-layered winter protection package to the gym, which is only a couple of blocks away.

Out of all the seasons, winter poses the most challenges for me as a blind runner. From snow to sub-zero temps to ice underfoot and freezing rain, the challenge is not in the knowing when or how to run in these elements, but rather it’s understanding and internalizing that I can’t, and finding an alternative to get my running fix.

Because I don’t see well, it’s a no-brainer for me. When there is snow on the running path, I can’t run. Same goes for temps below 20 degrees. It’s not much fun when it’s that cold, and can be dangerous if the weather takes a turn for the worse while I’m out in it.  So during these unfavorable conditions, I usually resign myself to running on a treadmill.

Treadmill workouts are not my favorite thing, but they do serve a useful purpose: mainly to keep me from going crazy from not getting my running fix!  But I have to admit that if that was all I could do – run on a treadmill – I don’t think I would be a runner. I just love running outside so much.  Even though I don’t see well, there is just something wonderful, yet indefinable about being outdoors and running that defies my understanding as to why I love it so darn much. But regardless of the reason, in order to be able to run outside when the weather is better and not have to completely start my training regimen from scratch every spring, I use the treadmill to keep myself in shape. That way I am able to do longer runs once the weather improves.

Since I don’t enjoy running on the treadmill, but find it to be a necessary evil, over the years I have developed some tricks that I use to keep myself sane while running on the treadmill.  One strategy I learned was to put a towel over the display panel of the treadmill.  This way I don’t keep looking to see how much time has passed or how much further I have to go.  I no longer need to do this, as I can’t see the display screen anymore. In fact, it’s quite comical if you’re watching, because I practically have to put my nose on it to see it.

Another thing that I do to make the treadmill running tolerable is I listen to my mp3 player.  I will select music that I have listened to during some of my different runs.  For example, while I was on vacation in Hawaii with my parents in 2002, I was listing to Shakira “Laundry Service” for the 3 weeks I was there. When I run on the treadmill, with Shakira along for the fun, I can visualize myself running along the path by the canal, watching the kayaks float by. Listening to a good book on the mp3 player can make the time go by faster, too.

Another tip is to get a treadmill by a window if you can. The gym I go to has huge picture windows, so I make it a point to get as close to one as possible. Not only is it cooler, but it gives me more of the sense of being outside.

I also use my time on the treadmill to do some speed work.  I can’t do speed work when I’m running outside, as I have to really watch where I’m going. Since I’m not able to run fast outdoors and be safe, too, I punch up the speed on the treadmill and really get a good sweat going.  I also find if I do run faster, I don’t feel like I need to spend as much time on it!

The other big positive about running on the treadmill, it actually gets me into the gym, so I am more likely to do my weight training! And that’s a good thing, isn’t it?

How ‘bout it?
-Vision Runner

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