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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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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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Okay here’s something you may not know about me unless you’ve been following all of the posts. I love running clothing, and will buy something new for myself anytime I can come up with an excuse to do so! It doesn’t even have to be a good excuse or a new one…I’m not too proud to use stale, bad excuses when necessary.

In fact, more than half of my wardrobe is composed of running attire: running shirts and running shorts and jackets and tights. Running shoes and socks and hats, oh my!

I have tried (but not quite succeeded yet) to get every color available in both tops and running shorts. It’s an ongoing project, but a fun one…everyone needs a hobby, right? And you should see me stylin’ when I’m running in my orange running shirt and orange running shorts…in fact you can’t help but see me….I’m nearly neon at that point. I’ll have to see if I have a picture to show you…

Here’s One….

Vision Runner in Blazing Neon Orange Running Clothes

I do feel it’s important to be comfortable while running, and certainly color-coordinated as well. Not only does it make the experience of running much more enjoyable; the appropriate running clothes are important for body temperature regulation: to keep cool in the hotter months and warm during the winter months. Not to mention compensating for changes in humidity and wind chill, etc.

When I decided to train for my first marathon, it was the beginning of a new year, 2007. And that meant I had to start my mileage build-up in January. I definitely needed winter running apparel. Fortunately, that winter was a mild one.

Most days I could wear a short-sleeved running shirt with a lightweight running jacket and tights. I always wear a running cap and on the cooler days, gloves. The cap serves a dual purpose: to keep the glare out of my eyes and on cold runs, to keep the heat in. The gloves usually get peeled off about half-way through my run. There were a few times running when I needed to wear a fleece hat, but usually only when it was windy out.

I discovered that a lightweight running jacket was essential for running at that time of the year. It not only kept me warm, but it was vented so that I didn’t overheat during my runs. I’ve heard that running causes the temperature to feel 10 degrees warmer. Before I had my running jacket, when I would run in colder weather, I’d wear a long-sleeved running shirt. But this wasn’t a great strategy as I was starting out my runs feeling cold, and then, once I did start to heat up, pushing up the sleeves just didn’t do the trick to cool me. By having a vented jacket, now the moisture wicks away from my skin, and I don’t get chilled during longer runs. Since I hate to be too hot while running, it’s nice that I can take my running jacket off if I get overheated, and put it right back on once I start to cool off.

We have very low humidity in western Montana, so if I’m running when the sun is out, it can heat up fairly quickly, even during the winter. Even though I would get warmed up in the sun, it was important for me to note that when running at temps below 45 degrees F, I needed to be wearing running tights. It is important to keep your leg muscles warm. Even though I might sometimes get a little too hot when wearing the tights, I found my recovery time was much quicker, and I was not as sore the next day. My main problem with running tights is that I just don’t have as many colors to choose from as I do in my selection of running shorts. I suppose that’s okay, cause I only have one running jacket. So what’s the point? I simply learned to be content to just wear different colored running hats.

The hardest training times for me were the transitional seasons: winter into spring and spring into summer. After running in tights and a jacket all winter, I got excited to put on running shorts without a jacket, just wearing a short-sleeved running shirt.

I did have to be careful though, because spring in Montana could bring some unexpected, very nasty weather. It only took getting caught in a spring snowstorm one time for me to realize that even though the day might look nice to start with, I was running for 2 to 2 ½ hours at a time. A lot can happen weather-wise during that time. As they say in Montana, “If you don’t like the weather, just wait a few minutes.”

I ran long training runs with my friend Vickie riding her bicycle along with me, and it was easier to start off with a lot more layers of running clothing. As I warmed up, I would shed an item of running clothing, and she would tuck it away in a saddle bag. I was doing a lot of my long runs during that unpredictable spring weather, so having her there alongside me for my long training runs made it easy to be prepared for whatever the weather might bring. Thanks, Vickie!

Of course, my favorite season for running is summer: primarily because most of my running clothes match that season. As I said before, I hate to be too hot while running, so my running shorts for the most part tend to be the kinds that have a generous runner‘s split up the side to allow me the most comfort and the coolest run. But I also have quite a few longer length running shorts that are good for cooler mornings or late spring days.

My singlets (running shirts – tank tops) are of a very cool lightweight, wick-away material. I’ve noticed that some of my running shirts don’t breathe as well, so I use those mostly for early morning runs when it’s not too hot yet.

Okay….so maybe I have gone on a bit too much about running clothes, but my point is this: when running, I want to be smart about what I wear. So by having a lot of choices of what to wear, I never have to worry that I don’t have the right piece of running clothing. That’s how I justify it anyway

I check the conditions, and dress accordingly. And while I’m at it, why not look my best? Wearing nice running clothes makes me feel better about myself. After all, I work hard for this body!

So the three C’s of running clothing of critical importance: Comfortable and Color-Coordinated….

How ‘bout it?

-Vision Runner

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