In the race against space junk, we’re all destined to lose

By Christopher Cudworth

You all know I keep a close eye out for your running and riding welfare. This blog has taught you about the dangers of tarsnakes and cosmic bike wobble, and how to avoid being eaten by an invasion of polar bears. Well today’s We Run and Ride is going to cover another threat to your earthly well-being. Yes, we’re going to engage in a serious discussion about space junk.

In case you have not heard, the earth is now basically encased in a speeding ring of space junk circling the planet at breakneck speed. 17,000 miles per hour to be exact. And you might think we’re safe down here, but that’s because you are not old enough to recall the falling of Skylab, which was described this way back in 1979:

“With varying degrees of fear, anger and fascination, but mostly with a detached kind of bemusement, the world this week awaits an unprecedented event: the fiery fall of the largest machine man has ever hurled into space. The American Sky lab vehicle, nine stories tall and weighing 77.5 tons, is expected to slip into the earth’s upper atmosphere, then disintegrate into a celestial shower of flaming metal as spectacular as any of last week’s Fourth of July fireworks displays. Somewhere, probably at sea, ten fragments, each weighing 1,000 Ibs. or more, will crash to earth at speeds of up to 270 m.p.h. with the force of a dying meteor. Thus will be observed, after a series of miscalculations, the tenth anniversary of man’s proudest achievement in space, the walk on the moon.”

That is some serious space junk.

It’s no exaggeration. We must account for the crap we’ve launched into space. Most of it is caught in a permanent orbit around the earth. Our planet may soon have visible rings the likes of Saturn. The Chicago Tribune published this report on July 9, 2014: ” Right now, millions of objects are whizzing around earth faster than speeding bullets. Much of this is celestial garbage––remnants of past missions and cosmic collision that have taken place over half a century.”

So let’s be honest. This is scary stuff. And it’s not made up. If the current pace of space junk keeps up, we’ll be trapped here on earth. And that’s a bad thing because if our current pace of pollution and global warming continue, we’re pretty much going to want to leave this place behind. There will be no more running and riding and swimming when the roads melt and the seas rise.

But we won’t be able to leave this planet if the razor sharp, speeding garbage now orbiting the earth threatens to take out our rocket ships. So what are we going to do about it? We’re going to spend $914.7M to set up a surveillance system that will provide a continuous view of what’s up there. A Space Fence.

Of course we already have a surveillance system for all the junk down here on the earth. It’s called the Internet, which makes it easy to find all the Stupid Shit said by people like Sarah Palin and Michelle Bachmann, both of whom appear to be Fembots from the planet Shitfest. The things that come out of their mouths go into orbit on the Internet and have been known to take down intelligent people through collision with their brain cells.

But the worst offender is Fox News, which daily sends a newsfeed of spaced out junk with a partisan bent so obvious it’s like an used-up Gemini capsule hurtling toward your noggin. Yet there are still people who nod and say, “Gee, I didn’t see that coming. Thanks for telling me.”

82-gravity-fetalBut Fox News is very successful, which just goes to show you can’t hope to outrun or outride space junk of any kind.

In fact if you saw the movie Gravity starring Whatsherbutt Bullock floating around a space lab in tiny black shorts, you know that getting hit by space debris is no small risk. It tears up your gizmos and your doohickeys, leaving you in the confines of a space cabin wearing little more than you might normally sport on a 5K run.

She’s lucky she wasn’t entirely naked under that space suit or we’d have seen clear up her orifices as if she was a sea anemone. That’s how Hollywood likes its female stars to approach moviemaking anyway.

The clouds of space debris that hit her ship are circling the earth at speeds  faster than the sprinters in the Tour de France. And there’s so much space junk up there that currently every launch of a space-bound satellite or other flying object must be timed to avoid being obliterated by the minefield of orbiting degree.

Perhaps you did not know all this? Perhaps you also did not know that President Ronald Reagan wandered around the White House for nearly three years with his hands happily flapping at his sides while his minions actually ran the country because his brain was fried from the early stages of Alzheimers? Or that LBJ was a politically savvy and mean sonofabitch who might well have had a hand in killing JFK?

There’s a lot of things we still don’t know about life and the universe. But at least you now know that we’re also really fucking up Outer Space while we cook like frogs in our own atmosphere down below. There are chunks of Chinese satellites from when they blasted their own equipment to pieces, and some defunct Russian satellite crashed into a functioning US satellite throwing 2,000 scraps of space trash into 17,000 mph orbit as well.

And so it goes. While down here on earth we run and ride in similar fashion. Why, just a few weeks ago I crashed into a downed tree and nearly exploded myself into a thousand pieces. I even left a chunk of my chin on that tree.

It makes one wonder whether we’re all just space junk of one kind or another. Just random bits of carbon with a brain driving us around. We run and ride as fast as we can and sooner or later we run into shit or crash on the ground like Chris Froome in the 2014 Tour de France.

You’ll recall that all this started way back in the 1950s with the Space Race between the Soviet Union and the United States. And despite all our advances in technology since then, we keep pumping crap into the atmosphere and beyond like there’s no tomorrow. But rest assured, they’ve got us covered. “Our system will do precision tracking,” says Steve Bruce of Lockheed, inventors of all things that go zoom and boom, “That’s what makes it so good.”

Just what we need. A really precise way to tell us that we’ve fucked up the immediate universe. That’s like a running or cycling coach telling us, “Hey, go right through that forest over here and never mind the trees.”

Genius. Aren’t we?

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You can’t worry your way to success

With anti-worry hints added

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By Christopher Cudworth

Getting to the finish requires us to dispense with worry. Getting to the finish requires us to dispense with worry.

Insecurity is not the friend of any endurance athlete. When we’re fit we worry that we’re not fit enough. When we’re unfit we worry if we can get fit in time for the next big events. When we’re somewhere in between we worry that the events in which we’ve chosen to participate are a bit too challenging. Our goals make us worry. Expectations too.

All those worries, and for what? Pretty much all we can actually do is take the fitness we have and apply it the best we can. That’s true in running, cycling or triathlon. You can’t worry your way to wonderful performances.

I learned that lesson years ago during the runup to the Prairie State Games, a quasi-Olympic event held in the state of Illinois.

I’d qualified easily in the 5000 meters event by winning…

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You can’t worry your way to success

By Christopher Cudworth

Getting to the finish requires us to dispense with worry.

Getting to the finish requires us to dispense with worry.

Insecurity is not the friend of any endurance athlete. When we’re fit we worry that we’re not fit enough. When we’re unfit we worry if we can get fit in time for the next big events. When we’re somewhere in between we worry that the events in which we’ve chosen to participate are a bit too challenging. Our goals make us worry. Expectations too.

All those worries, and for what? Pretty much all we can actually do is take the fitness we have and apply it the best we can. That’s true in running, cycling or triathlon. You can’t worry your way to wonderful performances.

I learned that lesson years ago during the runup to the Prairie State Games, a quasi-Olympic event held in the state of Illinois.

I’d qualified easily in the 5000 meters event by winning the regional competition at 15:30 on a hot day on the York High School track.

Our team coaches Joe Newton of York High School and Al Carius of North Central College both had already sealed their reputations as two of the leading distance coaches in the nation. Newton’s cross country teams have won dozens of state titles and Carius was literally named Coach of the Century by the NCAA.

But coaching a team confabbed from random qualifiers is not exactly easy. There were no team practices by which to advise the distance runners on their training or racing strategies. You just showed up downstate at the University of Illinois and did your thing.

And that did not go so well in my case. I was extremely fit. That wasn’t the problem. I ran the first two miles of the 5000 meter competition in 9:28. Then things went south with a sidestitch and heat prostration in the 85 degree heat and 80% humidity. Between the bad temps and drinking too many Cokes in the days leading up to the race the ability to finish was just wiped out.

But worry was a problem too. I’d done too much perambulating about my chances for a medal, or even winning the race.

Standing next to me on the line was a University of Illinois athlete named Ty Wolf. His best time was down around 14:00. My best was 14:47. On the other side of me stood a guy named Paul Snyder (if I recall his name correctly.) He wore a University of Chicago Track Club shirt. We’d talked a bit during warmups and I was struck by how nice a guy he really was. His best time was around 14:30. But I still wanted to beat him.

Wolf swung into a 20-second lead by two miles and Snyder had snagged second, looking comfortable. I was running well in third until that sidestitch hit. It felt as if a hot knife were dragging from my ribs to my waist. I ran half a lap bent over and then got pulled out of the competition by the medics. They sat me in a wheelbarrow full of ice. Within minutes I felt fine if a bit morose. I wanted a medal at the inaugural Prairie State Games. That was not going to happen now.

What really caused the meltdown was worry. I was worried that I might not win. It’s true. Frankly I overshot my true abilities with those aims. The tension caused by unrealistic (surrealistic?) goals added up to nervous behavior leading up to the competition and a race strategy that was more frantic than calculated.

It was a good lesson to learn. If you’re truly going to achieve beyond your abilities it is relaxation and intelligent preparation that will make it happen. Not worry. Fortunately I lived to tell those tales on other days. I actually learned from the worrisome experience of the Prairie State Games.

Of course I’m not the only athlete who’s had to learn the worry lesson the hard way. Dozens of world class athletes with world records under their belts have gone to the Olympics and fallen short of their dreams. I’m willing to bet that worry played a part in every one of those downfalls.

Because whether you’re an Olympian or a quasi-Olympian, it doesn’t pay to worry yourself into a fit.

Strip away the worry and what do you find underneath? The naked truth about your fitness and what to do with it.

As you prepare for your next competition, here’s how to strip away the worry and get to the naked truth about your ambitions:

1. Review your training and identify ways it has prepared you for success

2. Break down your overall goal into achievable parts such as splits and pace

3. Think beyond the event to give yourself perspective: life will go on

4. Discuss your goals and pace with a coach or trusted friend to gain confidence

5. Forgive yourself any shortcomings and compliment yourself for hard work.

It’s as simple as that. Getting rid of worry is all about focusing on the positives and the real work you’ve done to prepare.

Go out and compete. It’s the best you can do. Worrying about it won’t help one bit.

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A liberating look at running and riding after the 4th of July

By Christopher Cudworth

IMG_0387Some mindsets are extremely powerful. At times we can base our lives on old habits and attitudes that don’t add up to common sense or reality.

One of those mindsets has plagued me for years, and it’s time to be free of it.

Here’s how it worked.

Back in high school and college it was common to run some summer miles in preparation for cross country season in fall. Practice usually began in early t0 mid August. So there was always a Back To School component to summer training.

Of course if you didn’t suck at your sport, the track season did not end until late May or early June. That meant the 21 days between the end of May and the true beginning of summer around the 20th of June was a decompression period. You did not race. You trained easy.

It seems silly to think that a mindset built that long ago could rule your brain 10, 20, even 40 years later. But it happens.

The dreaded turning point was 4th of July. Back to serious training. Start plugging away at the base miles in the heat of summer. One high school coach warned me that training through July was miserable but necessary preparation for the pending cross country season. So I dutifully tried as a fifteen year old sophomore to run during the summer months. But the shoes back then were almost useless in terms of padding and summer road training. So I often did not run. Not in the traditional sense of summer training anyway.

Constructs

Summer used to be focused solely toward fall cross country meets. It's a hard mindset to lose.

Summer used to be focused solely toward fall cross country meets. It’s a hard mindset to lose.

My high school teammates did. Some logged 500 to 1000 miles over the summer months. I always marveled at their focus and dedication. All through high school I typically blew off much summer distance training. I played basketball and baseball and tennis and golf and rode my bike for hours at a time. I had a paper route at 5:30 in the morning that involved 5 miles of cycling. Pretty much I was a perpetual motion machine.

And when cross country season came around I dove into fall training for 3 weeks and rounded into shape relatively quickly. As a freshman I made varsity and ran a sub 17:00 3-mile. As a sophomore I led the team in points, ran a 3-mile in the low 16:00s and helped lead the team to its first conference championship. As a junior I moved to a new school and was first runner for a team that won a district championship. As a senior I barely missed qualifying for the state meet in the most competitive sectional competition in Illinois.

But that whole summer training thing never registered well with me. Could I have been a better runner with more summer running? I’m not so sure. Typically most seasons wound up being a struggle against burnout. We had so many duals and triangulars and invitationals that by season’s end my body was running on fumes. I’m going to be radical and state that I think summer running is in some ways overrated for high school runners. Yes a small base is helpful to keep fitness up. But I did that on my own. It wasn’t necessary to be chased by farms dogs to get me to run. And that’s pretty much what happened back then.

Of course now most high school programs have a much more communal approach to summer running. Athletes get together for morning runs and support each other. It did not help that the first two years of high school were associated with a school district covering the largest geographic territory in the state. Teammates were scattered around 6 different towns feeding into the district. Summer training together? It wasn’t going to happen.

It was my lazy-assed fault, however, that I did not immediately join the summer track club in St. Charles when I moved there. But baseball was my summer sport. I was 7-1 as a pitcher. No regrets there.

College psychology

HantsbargerCudworthEven in college the summer psychology was a bit twisted toward pressure rather than joy in summer running. By the time I was a senior I had it down a little better but again, we started hard training in early August and did not finish until November. There was 13 meets in between. 80-90 miles were common.

Upon graduation the whole schedule finally started to shift. Summer road race season was where the action happened. And at the age of 24 I raced 24 times and won 12 of those races. I learned to train hard through summer heat and race in June, July and August rather than confining those efforts to spring and fall.

And of course now that cycling is a big part of life, the summer months are treasured for their calmer, less windy days. Long rides in the heat of summer can be taxing, but you live for that.

Old habits die hard

That should have cured my scholastic dread about the summer months. But not completely.

Now I’m more than 50 years old and still running and riding. This weekend my plan is to compete in a hilly criterium bike racing even. In a few weeks there may come a duathlon and then a team triathlon.

Yet that feeling of falling off a shelf of sorts after the 4th of July still holds. And it’s ridiculous. That old habit of mind needs to be discarded. It’s an Independence Day of a different sort. There are two whole months of summer to be enjoyed. Running. Riding. Testing the limits.

And come fall the fitness can be put to use all the way through October.

Yes, it’s a Happy 4th when you finally decided to liberate yourself to look ahead without the burden of some old scholastic mindset coloring the season. It almost makes you wonder about other old mindsets that might be holding you back somehow. Doesn’t it?

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Taking a decent look at cycling and running indecency

By Christopher Cudworth

While signing up for the Winfield Criterium I chanced to view this warning:

DECENCY: Please respect residents and families when changing for your event. Riders breaking indecency laws (i.e. nudity) will be disqualified, ticketed and possibly arrested.

That’s not an unreasonable request. There is nothing quite so offensive as the bare, pale backside of a cyclist highlighted in the afternoon sun. Especially when the tan lines above and below that backside essentially frame said white skin with jarring emphasis.

And yet, we get to the race and find ourselves struggling to find a place to change a kit. Or, some people just don’t care.

The people in the first category simply need to learn to cover themselves inside their vehicle and change clothes. It’s not that hard.

The second category, cyclists and runners who just don’t care if anyone sees them naked in public, really do need to be punished.

It’s so easy to ruin an event for the rest of us by being a rude jerk or a rube jerk. The two are quite commonly one and the same.

Imagine standing in your front yard at a home along a bike course with your two daughters, ages six and two. Suddenly this bare scary guy emerges from behind an SUV with his naked nard and the two kids are permanently scarred for life.

One must imagine the typical nudification among cyclists and runners at events is primarily a male thing. Yes I know some great ladies who don’t care that much if you see them in the buff. But they’re usually classy enough not to show their goods to the greater neighborhood.

Because it’s one thing for fellow athletes to look up and see the goods. It’s quite another for innocent people in their homes and businesses to be shocked into submission by hairy or hairless body shapes.

Even fans get into the action at the Naked Bike Ride. Which is pretty decent of them. Just saying.

Even fans get into the action at the Naked Bike Ride. Which is pretty decent of them. Just saying.

That is not to say we should not support the manically fun event called The Naked Bike Ride. That’s a totally different approach to nakedness. People know what they’re getting with The Naked Bike Ride.

So use some class this summer, runners and riders. Discretion really is the better part of valor.

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A firecracker of a 4-mile race

By Christopher Cudworth

When you set off a chain of fireworks there is that moment before the first one pops where the tension is high, The smoke is rising and a small sparky flame inches toward the main fuse.

Then poppity popp crack popp! Off they all go in succession.

Sure they’re illegal in many states. But firecrackers sure are fun. They provide some type of relief from our mundane existences. That’s why some people like to explode really big fireworks. It is the catharsis of summer malaise.

The same can be said of any race you run. There are those moments before the race starts where everything is buzzing around the finish line. You’ve sized up your competitors and the gun has yet to go off. You hope in place. Try to keep warmed up.

Then POW the gun fires and everyone swings into action.

On a hot July day during my early 20s the Firecracker 4-Mile presented just such a scene. I was in the shape of my life, having just run a 31:10 10K the prior week in an event where our racing team took 8 out of the top 10 spots in a local road race.

None of my teammates signed up for the Firecracker 4-Mile. Most had other plans for the 4th of July. So I took it on myself to invade the turf of one of the most prolific running communities in the Chicago suburbs. That was the city of Glen Ellyn.

Ken Popejoy was a Michigan State grad and top ranked miler through the early 80s.

Ken Popejoy (center) was a Michigan State grad and top ranked miler through the early 80s.

It’s most famous athlete was Ken Popejoy, a sub-4 miler and ruler of all things road and track in the region in those days. But Ken was not racing the Firecracker 4, and for that I was glad.

But another fine runner stood on the line next to me that morning. His name was Geoff as I recall, and he was winning things right and left on the road circuit that summer.

So I knew the race would be difficult. And fast. Plus the terrain of Glen Ellyn was really hilly.

Still I set my sights on 5:00 pace just the same.

And for the first mile we raced along at 5:00 pace. And the second. And the third. I finally tried to surge away from Geoff at the start of the third mile. A knot of his supporters was at the top of a hill and they shouted to him, “Don’t let him go here! Don’t let him go!”

And Geoff surged back. Right on my shoulder. With a half mile to go he took back the lead and it was my turn to hang on. That’s all I could do. The hills and the pace and the heat all kept me in second that day. And a slightly superior runner. He ran 19:59 and I finished in 20:00.

We shook hands and that was that. Memories were made and bling was handed out. My girlfriend and I gathered up my stuff and headed home to set off fireworks, drink beer and wait for the evening’s big display in her hometown.

I was disappointed to lose in the last mile but had not given in easy. It would have been hard to find even a step that might have been changed in the effort. Even when things go almost perfect, it’s always possible that someone else is just that much fitter, a touch more motivated or scared to lose on their home turf.

It’s all about competition. And it’s a joy, for sure.

And that is the principle upon which America is founded. So let’s celebrate it. Have fun with those firecrackers. Be safe and enjoy the 4th if you’re here stateside. To the rest of the world, your Independence Day is always what you make it. Run on. Ride on. See you on the roads.

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Excerpt from my upcoming book “The Right Kind of Pride”

By Christopher Cudworth

FamilywithchuckbwIf you ask someone why they run and ride, they’ll often tell you that it helps them stay fit and keep mentally healthy.

Those priorities and benefits are exaggerated when you find yourself in a stressful situation in life.

It can be a real blessing to have the ability to run and ride when you need time to process everything going on around you.

As caregiver to a wife with ovarian cancer for 8 years, there were a few periods where worries washed over us. In those times it helped to go out and run or ride and think things through.

There’s a long-term mental health benefit to endurance sports as well. It teaches us persistence and determination. Those qualities come in handy when you’re pushed to the limit in other areas in life.

Within the week I’ll be publishing my book the experiences of caregiving and survivorship titled:  “The Right Kind of Pride: A Memoir of Character, Caregiving and Community.”

The book incorporates the blogs I wrote to our caregiving community about the challenges and blessings we experienced during the past8 years. It’s both a practical and philosophical look at life with some humor mixed in.

Here’s an excerpt from the book, a segment in which I recount the moment when a former cross country coach her about my wife’s cancer and gave us a call:

Front lines

Despite the broad scope of assistance available to us, the frontline care giver and patient are still the primary interface when it comes to covering daily needs. As Linda and I learned what it meant to deal with cancer, my care giving skills were put to repeated tests. When these efforts fell short in some way, the stress of disappointing her could be difficult to handle. 

Fortunately there always seemed to be someone ready to step up with encouragement and advice at just the right time. Often those calls of support seemed to come out of the blue.

A few weeks into the first cycles of my wife’s chemotherapy, one of my former coaches from high school heard about Linda’s cancer and called to offer us support. We talked for a while and then like all good coaches he offered a bit of insight and encouragement. “Your whole life has been preparation for this,” he told me. 

It was a compelling notion. Over the years our relationship had grown from athlete and coach to something more. We became friends and even business partners with his corporate fitness company, so sports were never far away from the core of our relationship. His instincts about how athletics prepare you for life were exactly what were needed at the time. 

Early lessons

That coach and I had known each other more than 30 years. At the age of thirteen I played baseball for his team and later on this fiery, motivated man would also coach me in high school cross country. We enjoyed thrilling success and also learned how to deal with the challenges of defeat. He’d seen me at my best and worst. 

We need people like that in our lives to help us achieve balance and perspective, especially in times of stress or trouble. That is what my old coach meant when he told me “all your life has been a preparation for this.” Winning teaches us how to recognize and apply our strengths. Losing teaches us how to live with our weaknesses. The balance of these two teaches us to take pride in the quality of the process as well as the results. That’s the right kind of pride.

The book will be available soon on Amazon.com. A formal announcement will be distributed through this blog at WeRunandRide.com. 

Thank you for your readership!

Christopher Cudworth

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Of Body Fat and Body Thin

By Christopher Cudworth

Trying to stay lean as we age is a challenge. Often an incremental commitment can make all the difference. Or

Trying to stay lean as we age is a challenge. Often an incremental commitment can make all the difference. Or

In 1982 during a period of peak or full fitness produced by miles and miles of running that year, I chanced to have my body fat tested at a corporately-sponsored race in the city of Philadelphia. Standing in line with all the other runner types I was typically restless and wondering how long it would take for all these people to have their fat pinched and their bodies tested. When it comes to keeping weight low, it helps to have a hyper metabolism.

Finally it was my turn to have the calipers applied to my 140 lb. frame. The nurse gripped the calipers and grabbed what she could on my side. There wasn’t much to grab. She tried a few other spots around my frame and wrote down the results on a sheet of paper. Then she added it all up and looked me in the eye. “Don’t get caught in the rain,” she said. “You’ll die.”

One can’t tell how accurate tests like that really were. But the nurse gave my results as 2% body fat.

Again, I had just come off a 65 mile training week preceded by weeks of 78 and 82 miles. It was autumn and my fitness was swinging toward a new set of PRs at 10 kilometers.

Coincidentally that winter I did get caught in the rain. We ran 30 miles at 8:00 pace in 45 degree weather in a steady drizzle. I did not get hypothermia from that effort. I did sleep 12 hours when it was all done but that’s normal. I also dropped two lbs. off that 140 lb. frame.

Frankly I was a little too skinny for my own good. Overtraining was a key challenge. Resistance to colds and other mild infections was low. There’s a tradeoff in being that lean, thin and fit. You walk a razor’s edge between fitness and sickness. It’s the tarsnake of training.

These days my body fat is somewhat higher than it was back then. I weigh 175 lbs. now, 35 lbs heavier than my competitive weight back in the early 80s. People still call me “thin” these days, but that’s because my frame has always been lean. And obviously I do work out. So there are not fat slabs hanging from my butt or gut. But like everyone, I’d like to be leaner. Probably you would too.

Last time I had my body fat percentage taken and BMI (Body Mass Index) checked it was over 20%. That disgusted me. 20%! Does that make me 20% slower? Yes, to be honest, it does. Possibly 40% slower.

Some of that is age. We can’t stay young and fast forever. But we can stay as fast as we can forever. And we can stay healthy and lean as possible.

Using fitness to watch your weight is one of the most reliable ways to gain and keep control of what you weigh.

Waking up to weigh yourself on a scale is one of those highly individual and highly subjective processes. But it can be tricky. The “ideal weight” we carry around in our heads might be based on a level of fitness we reached a year ago, 5 years ago or 10 years ago.

We can be critical of ourselves from so many perspectives. But we do have to be careful what criteria we apply to judge ourselves. Six or seven years ago, for example, I rode like a nut all summer and dropped to 163 lbs. I was lean but not skinny. It felt good. It also took a lot of time and was somewhat in response to employment transition and a wife being treated for cancer. I rode like hell for sanity.

And it worked. But I’m not that person these days.

Ironically? That’s 163 lb. frame is the weight that an insurance company fitness chart told me was ideal for my height and frame.

People tell me not to be ridiculous when I say that my fitness is not what it should be, or that I’d like to be a little less heavy. But I’m not going to make fun here by making jokes about sticking fingers down my throat or anything like that. There are serious body image problems that do not deserve to be lampooned. Those are no more funny than alcohol or drug abuse.

So it’s important to keep it all in perspective. The right thing to do if you’re feeling a little pudgier than you’d like is to map our a month or two where you increase your commitment to exercise and fitness. It’s that simple. Generally those few extra pounds will come off if you organize your life to work out more, and with more intensity.

It’s not some radical strategy that any of us need to adopt. Let’s just look at it as “dialing it up” a bit if you want to lose 5, 10 or 15 lbs for better fitness, performance and self-image.

I’ll never see 2% BMI again. Nor would I ever want that to be the case. But 15% might be nice. Lean and mean. Healthy and clean. It’s what we all want. But it comes down to how much we all want it.

See you on the road.

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The proposition of summer shoes

By Christopher Cudworth

IMG_0278Having more than a few miles on your legs can be a detriment when it comes to throwing on a pair of summer shoes.

All those years of running add up. Biomechanical flaws new and old show up in your gait. Things hurt. Like knees. Feet. Hips.

Which means that throwing on a pair of summer shoes is not so simple a proposition for those of us with miles still to go before we sleep.

Most summer shoes are floppy affairs. That’s what summer shoes are all about. You throw them on and go. They let your feet feel loose and free. Let them breathe.

But the ramifications of loose summer shoes emanate from foot to hip and above. Then the perambulations of summer shoes begins.

Those of us with orthotics slip guiltily slip our devices into summer shoes hoping they won’t blow out the sides or stick out the top. And there’s nothing so non-casual about a pair of sandals with visible orthotics inside.

But if you’re going to enjoy your running and riding when the summer shoes come off and the running or riding shoes go on, compromises are sometimes necessary.

One makes peace with summer shoes one way or another. They truly do make a difference in attitude. With a pair of white pants or a set of multi-colored swim trunks a dual-tone set of deck shoes finishes the summer look. You’re living in the moment. That’s as it should be.

But one must remember, tomorrow is another day. Another run. Another ride. You don’t want your legs and feet crying for mercy. You want them happy and ready for their more serious duties. Even in the summer. Especially in the summer.

Run on. Ride on. And enjoy your summer shoes any way you can.

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The harsh truth about why we all get injured while running and riding, and how to fix it

By Christopher Cudworth

IMG_8591In 1975 during my senior year in high school, a tweak of my left achilles tendon threatened to end my track season in early April. To my father’s eternal credit, he created a lift in my left track spike using a small bit of padding and a shard of brushed denim. It was a near perfect fix and I finished the season injury free.

This was an early recognition that something was wrong with the basic biomechanics of my body. There are very few runners and cyclists for whom structural flaws are not a problem. That means the farther you go, the greater your risk of injury from repetitive stress and the torque caused by oppositional forces and weight imbalance in your body.

Chiropractors must really love people who run and ride. We’re each a solo science experiment in a test to see how long it takes for the body to break down under repetitive stress. The runner with a pronation issue in one or both feet will soon enough have knee and hip problems. The cyclist with a strength imbalance will create knee problems over thousands of pedal strokes. It’s not just possible. It’s inevitable.

And the solution, we all believe, is in the shoes we wear for our activities.

Last year I purchased a bike fitting from a Specialized shop that included an assessment of my biomechanics. The bike fitter sat my butt on a sit-bone tester and then measured my legs and ankle angles. She threw a pair of Specialized inserts into my cycling shoes to better position my legs.

But guess what? Even “specialized” adaptations like that do not entirely accomplish their stated mission of injury prevention. Even pro cyclists come down with knee, ankle and hip injuries. The more and harder you ride, the more likely you will experience repetitive stress injuries. All the massage in the world can’t fix a body out of alignment. It has to start deeper than that.

ADIDAS ITALIAGoing back to the early 1970s, we can see how running shoes have evolved. That gives us some perspective on what we’ve been sold and why. At that moment in history, running flats were minimalist affairs. They had gum rubber souls a half inch thick at the heel and flat without tread across the arch to the forefoot. That was it. That was what we wore to train day in and day out.

I was young and had good form. So I did not get injured even when running on the asphalt around the high school for miles at a time. We even did intervals in those shoes on those surfaces.

Many runners got shin splints. Their solution? Rigid plastic heel cups. Interesting.

Then the adidas SL72 flat came out and the modern running shoe era began. And from there running shoe evolution took off. Nike and other companies experimented with shoes that played with podiatry and biomechanics. But here’s the kicker: No shoe can be generically designed to suit all runners. We’re all too unique and flawed as human beings to stick our foot in a shoe and have that be a cure for what ails us.

And what ails us? The four primary flaws we all face are as follow:

1. Strength imbalance. Any weakness results in oppositional torque that will lead to injury.

2. Structural flaws. The likelihood of our skeletal system being symmetrical is low.

3. Form imperfections. Running and cycling require form strategies in sync with strength training to avoid risk repetition.

4. Training. Errors in type, pace and volume of training result in repetitive stress.

So you can see that relying on your shoes alone to contain the risks of running and riding injuries is naive at best. The harsh truth is that it’s rather stupid.

That is not to say that letting your shoes get too old or not paying attention to what you’re wearing on your feet is a good idea. What shoes can do is reduce the spectrum of repetitive stress on your body.

See, when shoes break down in running or when your foot is not positioned well on the bike pedal, every movement is compromised to the point where your body is bearing weight in an oppositional fashion. That’s what pulls muscles and joints out of alignment, leading to injury.

So rather than look at your athletic training from the bottom up, perhaps it is time to consider building yourself up from the top down. Then your shoes can perform the role for which they were designed, as a foundation, not the soul (or sole) support of injury prevention.

Here’s how it works. If you’re serious about injury prevention, this is what you have to do.

1. Train for strength first, then endurance. 

It only makes sense. A strong body is one that can endure. A weak or imbalanced body will not survive the process, but will break down.

2. Train for form. Health and speed will follow. 

Too many athletes do not make the connection between form and a healthy body. But the same goes for speed. If you have bad or inefficient form, your body simply can’t go faster.

3. Be mindful.

Running or riding “practice” often proceeds with a rather mindless effort in which you follow along with everyone else without paying attention to what you’re doing with your own body. That leads to injury because you aren’t in control of your own effort. Be mindful of your training load, your training pattern and your workout response.

When you consider these three principles you will begin to understand that the shoes you choose to wear suddenly change in perspective.

#1: If you’re training for strength and then endurance you want cushioned foundation under you if you’re running. In cycling you want to make sure you have your pedals and clips aligned each spring. Inspect clips for wear and make sure there is rotational flexibility as you build your early season miles.

#2: Building a base in running means increasing the time you run in order to add cardiovascular and muscle fitness to your training foundation. Usually that means longer runs at a moderate pace. It is highly important as you fatigue that you do not “fall apart” at any point and allow the body to swing out of alignment. That sets you up for injury.

Same goes for cycling. When you’re fatigued after three hours in a training ride it is easy to begin mashing the pedals, putting strain on your lower back and stressing your knees. That’s how you get hurt.

Form is important, especially when you’re tired.

#3: Think about what you’re trying to accomplish each day in training. Make the commitment to follow your plan. If you have a coach, have that conversation if you have doubts. It is far better to be cautious and smart than to be determined and get hurt.

And take the long view. Always be mindful that a workout shortened or missed may feel like a failure to you today. But if you apply these principles of strength, form and mindfulness in your training you will succeed over the long term.

Only now you can take a look at your feet and start to think about what you want down there to carry you along. A pair of shoes for training. A set of racing shoes to wear on the track and to rehearse race pace.

And for cycling you realize your shoes are a direct translation of everything going on in your body from your hands on the grips all the way through your lower back to your knees, ankles and feet. Your goal is to become one with the bike because you are literally attached to it. If your feet need orthotics to keep that in alignment, then get them. Otherwise injury is inevitable.

You can do this. You just need to look at your body and training in a more holistic way.

I’m hurt right now, so I’ve got work to do in analysis, strength training and mindfulness. Despite all knowledge, we all have to go back to the drawing board now and then. A million factors can throw us off. From age to work or driving ergonomics, many things can throw us off. All the more reason for mindfulness.

But don’t expect your shoes to cure it all. That’s asking too much of anything.

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