Unintentional cross training sometimes the best

As freshman in high school I entered the sport of cross country and found a true love. Nothing was better than running as fast as one could go in the woods and fields. Training was hard. Sometimes my skinny legs were so tired it hurt to walk around the house after practice. Yet something about the severity appealed deeply to me.

As a goal-oriented kid, I even mapped out the stops on the paper route in oil pastel, painting over them if the route changed. The map was color coded to residential, industrial and downtown sections.

As a goal-oriented kid, I even mapped out the stops on the paper route in oil pastel, painting over them if the route changed. The map was color coded to residential, industrial and downtown sections.

At the same time high school began, I was a paperboy in the small town of Elburn, Il. The paper route required delivery before 6:30 a.m. to between 30-35 houses each morning. I would rise at 5:30 a.m., climb on a Huffy 3-Speed bike (with hand brakes, yeah baby!) and pedal to pick up the papers for delivery from Smith’s Bar-B-Que, a restaurant that catered to the many farmers who lived and worked around the agricultural community.

Before dawn the atmosphere inside Smitty’s (as it was called) was dark and mysterious. Clumps of farmers sat at small tables throughout the restaurant. Though not a shy kid, I never talked to many of those men. They were busy eating and occupied themselves in that grumbling low talk men use when starting the business of a working day.

I’d sit on one of the 8 spinning stools and belly up to the linoleum counter. Smitty would shove a free chocolate-covered donut and a Cherry Coke under my nose. We didn’t have to talk, and this was my perk for doing a good job on the paper route. He liked how I delivered the papers on time and we seldom heard any complaints. At least none that I ever heard about.

35 newspapers can be a lot of weight when you have only 125lbs on a 6’0″ tall frame. Like so many high school runners, my body fat was probably in the negative integer category. But I was wirey strong, and would shoulder that low-slung bag filled with Chicago Tribunes, the Sun-Times, Chicago Daily News and one or two other newspapers as I recall. Only the Tribune and Sun-Times remain in operation, and both have been through bankruptcy in the last decade or so.

At the time, however, newspapers were king of all media, and even at that young age I was proud of being part of the chain. A small part, admittedly, and naive to the political slant of newspapers, which I viewed as the final word on just about every subject.

Later in life I would spend 15 great years working for two different newspapers, the Kane County Chronicle and the Daily Herald, 3rd largest newspaper in Illinois, where I worked first in editorial and then in marketing.

But my job as a 14-year kid was simple and straightforward: Get the newspaper delivered to the right homes, and on time.

I relished the daily challenge, and in all sorts of weather. Some mornings it was a slow pedal down to Smitty’s, weaving my way through deep snow with narrow tires. Those were heavy cross-training efforts. The total paper route was just over 3 miles, contained some hills and was generally a gentle aerobic effort under any conditions.

That meant the paper route was really a form of cross training.

It was also a form of discipline. Getting up early every day when you’re 14 years old takes a certain amount of dedication. The $8.50 I earned per week (in 1970s dollars) was some motivation. The only other source of income at that age were the sale of a few of my paintings to friends and family, and allowance. And I couldn’t always count on that, especially when my grades wavered or the family budget was tight.

So doing that paper route was a matter of taking some control over my own life, of having some shred of independence, however meager it might be. I recall taking a girl out on a date my sophomore year, calculating that it would take me four weeks of paper route money just to buy her dinner. Such is young love.

Yet the thing that sticks with me about that paper route is the knowledge that it did serve an important physical function as well as having social benefits, like a few bucks in my pocket. Those early morning rides carrying perhaps 10 lbs. of newspapers (double that on Thursdays and Holidays) slung over my shoulder held important benefit for young legs still figuring out what it meant to train and compete. There was also a certain form of goal-setting that it helped me learn. How to plan my time accordingly, and meet expectations. All those facets contribute to the ultimate success of an athlete, especially one engaged in endurance sports. Throw in a little suffering on those -17 degree mornings, riding through rain and sleet and snow, and fighting off dogs at every 3rd stop, and you have all the makings of a Rocky-style upbringing. Only I wrought it on myself. Willingly.

One of many old newspapers clippings that feel like gold in some respects. That's the author 2nd in line in the back row.

One of many old newspapers clippings that feel like gold in some respects. That’s the author 2nd in line in the back row.

As a freshman I ran varsity for the big meets, and our team won the conference meet. As a sophomore I led the team in points earned and we won the varsity conference.

Then we moved 10 miles east to the City of St. Charles and my mother told me I did not have to do a paper route any more. She was worried, I’m sure, that the move was enough strain on my young mind. The circumstances were always unclear to me, but there were definitely family economics involved. But I also learned that my father did not want my younger brother to play basketball at such a small school, especially one with a slow down offense, which drove my father insane to watch. My brother earned Honorable Mention All State honors and went on to play Division I ball for Kent State University. So my dad was right.

And I adjusted to a new school, and led the cross country team to its first ever District Title. It was fun being the new kid in town. I even earned a few kisses from a sweet cheerleader with a penchant for hooking up with the top runner on the squad.

Yet something in me still missed that paper route. There is a Spartan tendency that runs through all runners, it seems. Mine loved riding through the dark with a bag of extra weight on my shoulder.

But the $100 in tips each Christmas season didn’t hurt either.

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Running and riding acquaintances never grow old

Elizabeth Khalil-Green is a longtime acquaintance, massage therapist and counselor who walks 5-6 days per week.

Elizabeth Khalil-Green is a longtime acquaintance, massage therapist and counselor who walks 5-6 days per week.

Friendships made through running and riding have a timeless quality. Though times and efforts may change and even the ability to run and ride at all may diminish with time, the common bond of shared time on the road, track or trail never goes away.

A new hello

Late last week during a slow run on a cold day, a pair of women appeared ahead of me on the street. One of them I recognized as a longtime acquaintance, though I was not sure she’d remember me. Her name is Elizabeth Khalil-Green. I know her from nearly 30 years ago from my part-time job as manager of the Norris Sports Complex, a multi-sport facility with an indoor track, basketball, volleyball and soccer venues.

She used to come to the facility to walk with her husband or friends once or twice a week. The track was 120 meters or so, and faster runners stayed to the inside while walkers used the outside lanes. I took pains to calculate the number of laps per mile and created a poster at the front of the facility so people could accurately track their nightly mileage no matter what lane they used to walk or run.

Local connections

My own competitive running career was at its peak, and having won a share of local races I was reasonably well-known among runners in the area. So it was fun to enjoy a little local fame while giving back to the fitness community. My wife (then girlfriend) worked as an assistant at the front desk managing the steady flow of people coming in for their nightly workouts.

Each member of the Sports Complex had their own little orange card on which their visits were marked so that we could track their monthly fees. I can still remember the distinctive handwriting in which my acquaintance Elizabeth Khalil-Green signed her name. Perhaps it was the pleasant rhythm of her name (she is of Egyptian heritage) that made me remember her, or her distinctive style of walking with a brisk arm swing that made me recall her so well. Or maybe I am just weird and remember people in general, because people do matter.

At any rate, I’ve seen Elizabeth walking around town for years. She walks 5-6 days a week depending on the weather and cold temperatures. On really cold days she stays indoors to use the elliptical trainer, but it is not something she relishes. “I can only take it half and hour or so. After that, my mind goes numb.” On better weather days she walks an hour outdoors.

She and I now live 5 blocks apart. Her home is a beautifully dignified place along Route 31, one of two state highways following the Fox River north to south.

A career making people feel good about themselves

She has converted a portion of the home to incorporate her massage therapy and counseling practice. During the first phase of her career, Elizabeth served 30 years as a guidance counselor at Waubonsie Valley High School. She earned her undergraduate degree from Wheaton College and her Master’s in counseling from Northern Illinois University. She speaks with great fondness of working with thousands of high school students over the years.

She’s “retired” from that position but not retired as a practicing massage therapist. She got her start providing massage to the elderly at a retirement facility and later studied to become a licensed massage therapist. It is her great joy these days to work with people of all backgrounds and ages. When asked if people seek her services as both a counselor and massage therapist, perhaps talking about their lives as they relax on the massage table, Elizabeth observes: “Each person is different. Some may choose to talk when they are getting a massage. Others like the time to be quiet and not talk. I normally do not talk when giving massage.”

She laughs and says,”My job is also to provide the music people like when they are getting massage. Some like country. Some like opera. Personally I like classical. It is really a matter of taste. But it is also about respect for people. That is one of the most important aspects of my practice and my life. Showing other people respect.”

Practicing respect

She likes to get to know people first before taking them on as clients. “Massage therapy is just as personal as counseling. There is confidentiality and privacy to consider. All are important to my practice. Again, it is about respect.”

Elizabeth also loves theater and taking care of her grandchildren who live in a nearby town. All this is deeply integrated with her personal faith in God, who as Elizabeth describes, “Gives me the values of sharing with others. One cannot diminish that.”

So perhaps our “chance” encounter was not so chance at all. As mentioned, I’ve seen Elizabeth for years on the trails and have even waved a few times, and she’d always wave back. But it wasn’t until I stopped on the road last week and introduced myself, explaining how I knew her from all those years ago, that her beautiful dark eyes flew open and that charming smile opened wide. “Oh my gosh!” she exclaimed. “How is that you remember me from so long ago?”

“I just do,” I chuckled. So we chatted and caught up, and it quickly became evident that we have a few things in common in terms of faith and life values, and strong belief in respect and social justice as well.

So this blog is shared with you as an illustration that you never know who you’re going to meet through running and riding. Some may turn out to be lifelong friends. Others you might rediscover years down the road when circumstance or providence add them to your life for enlightenment or fulfillment. Whatever the cause or purpose, that is the joy and purpose of life. To share and share alike.

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Women athletes push past breast fixation in society

Women who run and ride have additional worries than men. Namely their breasts.

Women who run and ride have additional worries than men. Namely their breasts.

“I wear two,” my female coffee companion informed me when asked what brand of running bra was her favorite. “It’s the only way I can stand to go running.”

She’s a normal, healthy woman. Not large-chested by any measure, but happy with where she finds herself in the omnipresent assessment of breast size to which women are subjected every day.

Requisite boob puns

America's fixation with breasts has reached massive proportions.

America’s fixation with breasts has reached massive proportions.

Only recently, thanks to growing awareness of breast cancer through fund raising events has the world of female breasts crossed an important threshold where people can speak of breasts without tittering. Okay, that’s the requisite boob pun. One has to do these things to ease into these subjects. That’s why Austin Powers made such fun of our prurient fascinations with his running series of “dick” jokes in his movies. It’s the habit––and moneymaker––of the entertainment industry. Naughty makes nice at the box office.

Movie boobs

There is a certain fault that rests with movies, television and other media when it comes to the American obsession with female breasts. There is an unspoken rite of passage among female movie stars to do a gratuitous topless scene at some point in their careers. If actresses they don’t actually undress in a movie, paparazzi photographers grope with their cameras to catch a glimpse of starlets falling out of their dresses at awards shows. Some even stoop to catching actress moms showing downblouse cleavage while tending to a child in a baby carriage. Anything for a glimpse. Capturing images of bared breasts is what modern culture seems to be all about.

Boob bans

Ashcroft BreastsYet there’s a side of the culture that reacts at the opposite extreme, trying to ban sex in society at all. As a result, American society’s sexual fixation with boobs leads to a sort of sexual fiction about breasts as both desirable and taboo.  Some of the prudish attempts to pretend that female boobs don’t exist have been darkly comic. Remember when U.S. Attorney General Donald Ashcroft tried to cover the breasts of those statues in the halls of government in Washington, D.C.? Now some jerky politicians in North Carolina are busy passing laws that would ban women from baring their breasts in public under any circumstances. Who are the real boobs in that case?

Abreast of the competition

The tendency to sexually ogle women spills over into sports as well, where breasts are just part of the ranking order of sexual athleticism, with tennis stars seeming to rule the roost in the breast category. Butts proliferate the TV screen in beach volleyball, and track and field too. Sexualization of the female athlete is far more common than doing the same to men, and some women bank on that exposure to heighten their personal brand. I wrote about the difficult journey faced by Suzy Favor-Hamilton, the women’s track star whose girl-next-door attraction was parlayed into calendar girl status.

Suzy Favor Hamilton is one of America's all time leading female distance runners.

Suzy Favor Hamilton is one of America’s all time leading female distance runners.

Hamilton was one of those rare female distance runners who seem to keep their cleavage no matter how fit they are. As a result, athletic stars like Favor-Hamilton get a lot of attention in the sports world. Her journey took a strange turn when she took it all a step further and actually acted out her sexuality as a highly paid call girl. Not exactly the Olympic Medal she was hoping for her whole life, but is she to blame, or is society at fault for exaggerating her beauty over her talent? Ask those female golfers who win tournaments week after week but don’t get half the attention as the cute little blonde gals with bigger boobs and shorter skirts.

Body image

Suzy Favor-Hamilton is far from alone in struggling with self image. Elite female distance runners often lose body and breast weight due to training. High school girls in particular may struggle in their early maturation between “keeping their breasts” or competing in an endurance sport that can help them manage their emotional, physical and even spiritual health over the course of their lifetime. Overall, distance athletes females face an interesting challenge in maintaining healthy weight or getting so thin from high mileage that they experience conditions such as amenorrhea––cessation of periods due to low overall body weight. Put simply: women deal with a lot more shit than men when it comes to competing in sports.

Boob alerts

The uninformed viewer of a track and field or cycling event may focus on the apparent absence of breasts on elite women athletes. More than once while watching a world class race during the Olympics or World Championships, I have overheard comments to the effect of, “Look at those girls. They have no boobs.”

“Well, so what?” I’ve often wanted to say. “Boobs would only slow them down.”

Even that comment falls short of real gender equity when it comes to women in sports. When you see women on the podium at a cycling event with oversized thighs but small chests, do you automatically think, “Poor girls, they have no boobs?”

Or do you stop to think, “My concept of how and why women might want to look is highly skewed toward some sort of ‘norm’ that has nothing to do with reality…” because the latter rather than the former shows more respect for the female athlete.

Training bras

Perhaps someone should invent a bra for men that helps them appreciate how hard it can be to run with the weight of breasts on your chest. Those of us whose wives or girlfriends run or ride soon grow to appreciate the “extra step” in finding the right bra for each sport.

Radical change in perception

The moment when the notion of breasts changed for me was when I saw a male friend at a Breast Cancer Survival event. “Are you here with your wife?” I asked.

“No, I’m here for me,” he told me. “I just got over breast cancer.”

Several people around him turned to stare. “Yes, men have boobs too,” he chuckled bitterly. “I had breast cancer and had chemo and I survived. And I don’t wish it on anyone.”

His illustration shows that the other “cancer” of perception is how we project both prurient and prudish imagination on people with breasts. We all have them, after all.

Beyond breasts

It seems that sports like running and riding are a great starting point to get over the whole breast fixation thing. Breast size doesn’t matter. Breast fixation is a warped view of the world. At the same time, breast avoidance is just as sad. Let’s give breasts some room to breathe in this world, and see what happens when it comes to showing everyone else respect.

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Is your running and riding equipment a tool or a toy?

Is a bike a tool or a toy? Depends how you look at it.

Is a bike a tool or a toy? Depends how you look at it.

By Christopher Cudworth

When you are small and people give you birthday presents made of plastic in the shape of a hammer, screwdriver or wrench, people think it’s cute that a little kid likes to play with toys that look like the tools that big people use. It’s fun for little kids to pretend they’re big people. It helps them model behaviors and learn hand-eye coordination. And play is considered a principle component of healthy socialization.

Using play tools can also convey life lessons.  Such as the fact that round pegs do not really fit into square holes. Worth remembering.

Real tools

As we grow older and actually start to use real tools in practical functions, there remains an element of play involved. Hammering nails into fresh clean wood feels good. The set of a screw flush in a board or a plaster wall is a genuine accomplishment. So is a completed plumbing experiment. All plumbing work is an experiment until it actually works as it is designed to do. Ask any hardware clerk how many visits it takes for the average “home plumber” to accomplish a simple job and they will likely tell you, “6 to 7.”

Plumbing is one of those things that never really feels like play. It’s really not much fun getting sprayed in the face when your compression fitting is not executed properly and the water pressure sends hissing jets of water up your nose. Neither is it fun seating a toilet on that wax ring around the dark hole leading to the sewer only to find you did not get the bowl on straight and toilet water starts seeping out the bottom.

Life is an experiment

Life in general can be an experiment when it comes to tools. Which is why it is so important that we have our toys. They make us feel less inept if we’re lucky.

Shoe treads are like their own little universe.

Shoe treads are like their own little universe.

Running shoes look like elaborate toys these days, with all their day-glo panels, tricky treads and flashy stripes. Short of actual sparkles, today’s running shoes look more like something worn by a 10-year-old girl than a mature adult. Yet here we go traipsing down the street, matching fluorescent compression socks and all, acting like we’re all grown up and serious.

Fantasy worlds

It’s comic, really. Yet runners can’t compare to cyclists when it comes to outrageous kits and tools that look more like toys. Our bikes alone are a strange fantasy of logos, slick paint and accented brakes, components and saddles that you might otherwise find at a Star Wars or Star Trek convention. Bikes are the tools of the cycling trade, yet something about them relegates them to toy status if you have a shred of honesty about you.

Acronyms

Even when a runner or cyclist gets involved in “serious” training there are childish elements to the pursuit of the prize. We have all kinds of acronyms, like a secret code we speak only to the “inner circle” of those who understand the fine line between tools and toys. We set “PRs” and run for causes ranging from “TNT” to “MS” to “ACS” and everyone knows what we mean. We live in a toy world of symbols and hopes and flashy gear that sets our running and riding apart from the drudgery of basic efforts with basic tools.

Expensive toys

Of course we get serious about our toys when they cease working for us. That $130 pair of shoes wears out on a small part of the sole and we toss them into the casual wear bin, back to the future as “tools” again to be worn around the yard, or if lucky, turned into hi-tech casual wear because they go well with a pair of pants or a favorite shirt.

When our bikes break down we either fix them ourselves using actual bike tools, or we take them to the bike shop and beg them to have mercy on our cyclism souls. Either way it is serious work getting our toy bikes back in shape so we can sport about town at 20 miles per hour as if the laws of physics do not apply to our sorry asses. Riding a well-tuned road bike is about as close as most of us will ever come to that dream of flying on our own accord. The bike is a tool for that dream, but it is the toy of our imagination. A bike is, therefore, both a tool and a toy, and it doesn’t do much good to separate the two.

Playing with reality

Runners know that sooner or later there will come a day when everything feels easy and light on the feet. Glancing down at our playful footwear we feel suddenly uplifted. Is is the caffeine today? That tube of toy goo we just chewed? The sunshine? No matter. When we feel good running the entire world is our toy. We hop curbs and turn corners with a bit of acceleration. The sound of our toy shoes makes us happy with each footfall. The world turns all rainbow colors and prancing unicorns dance ahead of us on the road. Starlight dazzles in daylight and sidewalks roll us up like waves coming onto the beach. Cars and trucks bend and sway out of our way as we smooth down the road, breezes bouncing off our skin as the pace quickens and there are no thoughts of pain or grief or limitation.

And we say to ourselves, “Nobody better toy with me today. Because I rock.”

Tools and toys. You can’t always tell the difference. Nor should you always want to.

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The tarsnake of self indulgence can help or hinder our running and riding

Was it self indulgent for the race of fish known as mud skippers to emerge from the mud and walk on land? Not at all. Some self-indulgence leads to great things.

Was it self indulgent for the race of fish known as mud skippers to emerge from the mud and walk on land? Not at all. Some self-indulgence leads to great things.

Whether you run or ride as your principal form of exercise or add swimming to do triathlons, the time involved to engage in training and racing can be considerable. If truth be told, there is a streak of selfishness that needs to run through our efforts, because without that, you cannot prioritize or be motivated to put in the miles or hours it takes to get fit, hone your racing skills and achieve your goals.

First timers beware

First time marathoners learn the hard way there is no shortcut to running. The sport is entirely about distance covered and the time it takes to cover it.

It is also common for cyclists to put in rides of 3-5 hours in a single training effort. In fact it takes that much to build the necessary base for any type of ride you target for racing or completion.

In either scenario, that means considerable time must be spent on the bike or on lonely trails unless your significant other shares your hobby. But even then, the selfishness factor can enter the picture. Sooner or later people who need you to do other things for them can question the amount of time you devote to training.

The tarsnake of selfishness

A tarsnake, as we know, can be both a good and bad thing.

A tarsnake, as we know, can be both a good and bad thing.

Managing the selfishness factor takes both a bit of dreaming and a bit of cold-eyed pragmatism. If you don’t set goals your training can feel vacuous, unfocused and unsatisfying over the long run. That’s where the real selfishness trap lies. The tarsnake of training is that selfishness can drag you into a rut.

It is an athletic irony that not having some sort of focus for your training can also result in a manic sort of selfishness as you seek some sort of gratification from every training effort. Suddenly you’re running or riding hard every day, not letting your training show any peaks and valleys. You might even start racing people in training, not wanting to give an inch. Grudges might form as you project your brand of running grief on everyone else. If all this happens you have arrived at the most selfish form of training their is. It is self with recourse.

Share and share alike

It happens because most people who set up goals tend to share those goals with others. If you are shooting for a 4:00 marathon there are plenty of people who are likely shooting for the same goal. You can train with them knowing you are moving toward your goal. If you’re shooting for a 2:20 marathon you most likely have a coach and a team to keep you from getting too self-absorbed.

Alone again, unnaturally

Training the same way all of the time can make anyone feel like shit about themselves.

Training the same way all of the time can make anyone feel like shit about themselves.

But if you have no races on your calendar and no events to absorb your focus, you can fall into the trap of turning every training effort into some sort of an event.

The “bitter” training partner is the one everyone tries to avoid. If you’re out there bitching about the pace or complaining about what you have to do when you finish, people would rather not run or ride with you. So don’t be that guy or gal.

The wise Englishman

That is not to say there are no happily adjusted people out there training for no particular purpose at all. For months I rode in a group ride with a quiet English fellow who was always “right there” when the group moved at any pace. His riding form was impeccable. He was both strong and fast. His was an approach of gratitude and absorption in the effort. He even laughed at the sometimes manic attempts of some riders to beat up the group with this surge or that. One had to admire his healthy perspective. He was a dedicated rider without need for ego, or selfishness.

Our personalities drive us

A certain amount of selfishness is expected in the high-strung, goal-oriented, Type-A personality athlete. Why fuss with the idea that people can remove their personalities from their pursuits. The lovable idea that people get obsessed and stay obsessed is the heart of sports. We rather like our nutty characters with running addictions and former addictions cured by running, or riding, or whatever it takes to get through life.

Awareness counts

Understanding your real purpose in running and riding can help you take flight.

Understanding your real purpose in running and riding can help you take flight.

The practical truth behind this blog is that you should simply be aware of why and how you’re training so that you understand how to manage your training toward a healthy and ultimately positive end. Selfishness on its own is not the disease. Selfishness with no aim, or no cure, is what we need to monitor. In ourselves, and our friends.

A friend once told me, “You know, self-indulgence is not the way to self-fulfillment.”

It hurt to hear him say that. At the time, I was not working full time but spent my days in double workouts and doing a few hours a week in a retail running store. It was what I felt I needed to do at the time. Perhaps it was a self-indulgent period. I was in some emotional pain from a sudden job loss that uprooted my whole life after having moved to Philadelphia. So I channeled the anger into running. So what? Sometimes self-indulgence is a bit inevitable. Versus self-fulfillment, at which we generally need to work to achieve…

Dichotomy?

The ying and yang of self indulgence is its sometimes contradictory nature.

The ying and yang of self indulgence is its sometimes contradictory nature.

It is genuinely hard to distinguish between the two at times. There may in fact be times in your career or life when self-indulgence is required to succeed. Just be sure to communicate that to those around you, those who care, and those who depend on you. “I’m going to do this (triathlon/marathon/half-marathon/century)” is a statement that declares to those who care that you’re going to focus on an event. Then be prepared for some pullback when it’s through. That’s human nature. Be a big enough person to get what gratification you can from your Big Event and let that be your self-fulfillment for a while. But to transpose all your desired accomplishments over the needs of all others in your life, well, that’s self-indulgent.

Know the difference, and be happy as you run and ride.

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Saturday Artwork: Ancient Runners Had The Same Problems We Do

5000 years ago in what is now Iraq, a pair of runners stands at the starting line aghast that they've forgotten some key race preparations. A woman says, "Oh No! I've forgotten my Jog Bra!" While a man says, "I should have hit the Porta Pottie one more time." Too late. The race is about to start.

5000 years ago in what is now Iraq, a pair of runners stands at the starting line aghast that they’ve forgotten some key race preparations. A woman says, “Oh No! I’ve forgotten my Jog Bra!” While a man says, “I should have hit the Porta Pottie one more time.” Too late. The race is about to start.

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Copenhagen shows the world how it’s done on public biking

By Christopher Cudworth (with contributions from Keith Hauser)

Part of the difficulty in making the cycling and running world safer for millions who run and ride is in stretching the public imagination to see what is possible when people really put their minds to the issue of safe, simple solutions for public trails and bike lanes.

Following a blog post on We Run And Ride titled Who Owns the Road Where You Run and Ride, a rider named Keith Hauser sent along this response and the photos he’d taken of cycling in Copenhagen, Denmark:

From Keith: 

Copenhagen Bike Crossing. Click to see full view.

Copenhagen Bike Crossing. Click to see full view. Photo by Keith hauser

“In the last decades, Copenhagen has gone bike-crazy. The wide bike-lanes are filled with thousands of bicycles all day long. Copenhagen can now compete with any Dutch town on bicycle density. They have set the bar really high for any other city that wants to call itself a “green city”.

There is also a system of public bikes, old clunkers available at

Copenhagen Bike Detour. Click to enlarge. Photo by Keith Hauser.

Copenhagen Bike Detour. Click to enlarge. Photo by Keith Hauser.

special bike racks where you push a coin into a slot to unlock the bike, and you get the coin back when you lock it back up at one of their stands. These are mainly used by tourists. They’re really simple: one-speeds, no racks, no baskets, no lights. And you can only use them inside the old town. You often have to go to several bike stands to find one with any bikes there. But they’ve been perfect for me: lots of sightseeing done the last days. It’s sponsored by the city and 10 other sponsors, and

Copenhagen Bike Parking. Click to enlarge. Photo by Keith Hauser.

Copenhagen Bike Parking. Click to enlarge. Photo by Keith Hauser.

they have 2500 bikes. The original idea was to reduce general bike theft by making these available.

Parents all over town use their Christiania 3-wheel bikes, with

Copenhagen Kids. Click to enlarge. Photo by Keith Hauser.

Copenhagen Kids. Click to enlarge. Photo by Keith Hauser.

a box for groceries or kids up front, to take the kids to day-care or school. No need to use a gas-guzzling SUV for that. The double-decker bike racks are at the Nørreport subway station. This is just a small part of the bike racks there.”

What a wonderful example of a city and country that has taken the initiative to make cycling safer and more practical for its residents. It also happens to make cycling practical and inviting for tourists! What a concept!

Copenhagen Free Bikes. Click to enlarge. Photo by Keith Hauser.

Copenhagen Free Bikes. Click to enlarge. Photo by Keith Hauser.

They even offer free bikes for use by anyone. Just unclick and go. What else do we need to know? The examples here show what’s possible. And cities like Chicago are, in fact, beginning to move in this direction. The city already has miles of running and bike paths along its lakefront, and cities around the country seem to be following suit.

Chicago Bike Lanes

Chicago Bike Lanes. Click to enlarge view. 

Here in our little section of the world there are even plans to turn a landfill into a cycling and recreation center at Settler’s Hills Landfill. That means piles of garbage will be turned into place to run, bike and play. A good idea, no?

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Running and riding is for the birds

I not only run and ride, I bird. That is, I’m a birdwatcher. Or in North American parlance, a birder. That’s the acceptable terminology these days for those who seek to identify wild birds in the field, in the city, or wherever you may find them.

The Wilson's Phalarope is one of three species that migrates through middle America.

The Wilson’s Phalarope is one of three species that migrates through middle America.

Being a birder and a competitive athlete can create some dichotomies in purpose. I was once leading a race held on a golf course in upper Iowa near Cedar Falls. It was mid to late October, and fall migration was in full swing. While rounding a bend near a pond at the center of the course, I glanced down to see a shorebird bobbing on the surface of the water. It was spinning in circles, feeding on the surface. “Phalarope!” I called out, nearly stopping in my tracks. The runner closest behind me almost ran up my back he was so surprised at my weird racing tactics.

I kept running and went on to victory, the only time I won a race in college. Then I ran back to the pond without any explanation to my coach or team, hoping to find and identify the phalarope. I looked it up later and determined that is was either the Red Phalarope (in winter plumage, all grey, white and black) or the Red-necked Phalarope. But I could not count the sighting without some form of better verification. Neither species now resides on my birding life list.

Birding on the run

Sandhill cranes are a popular roadside attraction here in Illinois

Sandhill cranes are a popular roadside attraction here in Illinois. Photo by Christopher Cudworth

Birding is often best accomplished while running or riding on the roads. Roads are, for better or worse, a source of natural attraction for birds. Many birds like to sit on wires to survey their territory, to hunt or seek food of one kind or another. Swallows will gather by the hundreds on wires, a twittering, fluttering group that will often rise and fall en masse.

Great horned owl. Acrylic painting by Christopher Cudworth.

Great horned owl. Acrylic painting by Christopher Cudworth.

Birders also develop the capability of identifying bird species by sound. Many times over the years a run or a ride has been enhanced by knowing that the muffled warble of a song coming from an oak savanna not far off is an Eastern Bluebird. Or the determined flight call

Eastern Bluebird. Photo by Christopher Cudworth

Eastern Bluebird. Photo by Christopher Cudworth

of Red-winged blackbirds flying into a late February breeze, headed for territories they’ll defend at the marsh unless snow blows the group back into feeding flocks until bad weather passes.

My running bird list includes a falcon known as a merlin that swept in front of our group to snatch a mouse trying to cross the dirt road ahead of us. I have seen pileated woodpeckers and wild turkeys while on a run, dozens of species of warblers, ducks, hawks, eagles, cranes and herons.

But the prize bird seen on a run might be the Harris’s Hawk found in Scottsdale, Arizona. While running through those endless dry suburbs outside Phoenix, I noticed a trail of fur falling from the sky. Looking up, I saw a Harris’s Hawk in its dark brown, russet red and white plumage plucking a rabbit on a light post.

Birding on the bike

Road cycling is not ideal for birding, but you still do see some birds along the way. Often a kestrel will float from lightpole to lightpole ahead of you on a country road. Red tails have the same habit as well, flying just far enough ahead that they think you’ll leave them alone. Then you come pedaling along like an annoying giant bug of some sort, so the hawk lifts off again.

A year ago a raptor lit off the top of a light pole west of Kaneville, Illinois and I was riding fast in the direction it was flying. Instantly I realized it was a juvenile Peregrine Falcon. It’s marking were clear, almost surreal in the early autumn sun. It coursed low over a harvested wheat field of golden shocks clipped evenly across the entire field. The bird never slowed as it veered from the road toward the northern horizon. Now that’s a bird that can really fly.

Birding by bike

Birding by mountain bike is much more productive. You’re going

Riding or running along the Fox River in winter one finds these goldeneye ducks in rafts, diving beneath the surface to grab crustaceans off the bottom.  Photo by Christopher Cudworth

Riding or running along the Fox River in winter one finds these goldeneye ducks in rafts, diving beneath the surface to grab crustaceans off the bottom. Photo by Christopher Cudworth

slower, can head off-road where the better birds are and can carry more stuff like binoculars and books. There’s a whole school of people now birding by bike because it’s a greener way to go.

It doesn’t take much to become a birder, really. Just a bit of curiosity and a $30 pair of 7 X 35mm binoculars. Watching birds at your backyard feeder teaches you to look for field marks, and as you get better it is fun to wander local parks looking for more variety. Soon enough you’ll learn ways to identify more birds, buy yourself a Sibley Bird Guide or some other field guide and it starts to add up in your head where and when to find birds. Early morning is best, which is when so many people choose to run and ride as well.

But rather than wonder what those birds singing in the bushes really are, or what they flock of brown-looking smooth birds in the berry tree were (cedar waxwings, most likely) you can inform yourself, and enrich every run and ride knowing a little more about the world around you.

Just don’t expect everyone in your group ride to understand your enthusiasm. Non-birders love to ridicule those who do. It’s an ignorance thing, you see. Best just to say, “I can’t help it if I know a thing or two about nature. Just trying to share.”

You’ll find that gentle proselytization works best. By the next ride the same rider or runner who made fun of you the week before will sidle up and say, “Hey, you know that bird thing you pointed out? Well, last week I saw something and wondered what it was….It had this long beak you know….”

It happens. People generally have a curious nature. Let it grow on them. But first let it grow on yourself. Birding can be a great addition to your running and riding life.

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Faithful gear deserving of respect and gratitude

People who run and ride eventually learn to appreciate the best gear they own. When speaking of gear, we are talking about clothing, shoes, kits, whatever you depend upon to help you go faster, longer and smarter when you run and ride.

Great gear testimonial

It can be said without equivocation that a great piece of gear is literally worth its weight in gold. For example, you may regret spending $38 on a fancy training top because you figure you could get by with a similar top for only $25. Yet when you put on the more expensive top and go for a run or a ride, you realize something about that piece of gear really is different. The expensive stuff doesn’t itch. Doesn’t bind or constrict. You’re liberated. You actually run or ride farther because it feels good to do so.

My dog Chuck sports his favorite brand of running shoes. They are minimalist, for sure.

My dog Chuck sports his favorite brand of running shoes. They are minimalist, for sure.

It doesn’t matter what brand you wear as long as you love wearing it. You could throw on a Nikeeboknewbalumadidasics shirt for all you care. As long as the garment wicks sweat, keeps you cool when it’s hot or warm when it’s cold, that’s what you care about. And when that great piece of gear lasts you years and years without fail, it becomes a faithful part of your training and racing program. You can count on it.

One classic set of gear

I own a New Balance mock turtleneck that I was given in a store promotion way back in 1990. It still fits. Still looks good as new. Even the New Balance logo humbly printed on the left breast area of the shirt does not look faded or broken up. That shirt is performance gear at its best. It wicks sweat when necessary and absorbs it when called upon to do so.

There were matching shorts that finally gave out about 5 years ago. The waistband elastic simply went “wuff” one day while pulling them on. Even the drawstring (which I LOVE in a training short) could not pull those shorts back together again. Had I tried to wear them it might have been Humpty Dumpty time with the old drawers. And that’s never good.

Chuck models his winter training gear, a grey nylon racing top with dark grey fleece trim with velcro stays.

Chuck models his winter training gear, a grey nylon racing top with dark grey fleece trim with velcro stays.

But getting 20 years out of a pair of running shorts is a pretty fair deal. If they retailed for $35.99 at the time, and 20 years have passed, that’s 7300 days of ownership. I have probably run in those shorts every 3rd day or so over the years, so let’s say there were 2433 days of wear. Divide the number of wear days by the cost and you get a raw cost of about 0.01479244 per day. What a great investment, and the height of faithfulness when it comes to a long-lasting pair of shorts.

Natural limits

Of course some forms of gear have natural limits, an expiration date as it were that should not be exceeded. One notably fickle brand of gear was the classic jock strap. A few athletes still wear these, one must suppose, but they were standard issue in the 1970s. Jocks were not cheap, so we tried to make them last a long time. However multiple trips through the caustic washing machines of high school or college laundries could reduce the most stoic brand of jock to a quivering triangle of dangerously weak threads.

So you had to watch it. You could never really tell when a jock might break, leaving you helpless and flopping in the proverbial wind, commando when you’re not supposed to show.

It happened that I pressed my luck with just such a jock. My main jockstrap was not yet back from the school laundry on a the afternoon of a cross country meet, so I grabbed a faithful backup jock that was clinging by a stretchy thread down there. I tested the strength with a tug. It seemed to hold, so it was a risk I had to take because I had these lucky silky shorts that I’d dug out of the old uniform closet and had won two straight races so I didn’t want to break the streak. But one definitely had to wear a jock under the silky shorts because they would sometimes rise up the side of your butt and show your underwear, which is never a good look.

Racy finish

Did Jimmy Carter wear a jock back in the day? Yuk! Who cares? Don't want to think about that.

Did Jimmy Carter wear a jock back in the day? Yuk! Who cares? Don’t want to think about that.

By the time I had the lead and was turning for home, I could feel the jock unraveling between my junk and my right leg. The faithful jock was giving out. Hoping to make it to the finish before disaster struck, I sprinted harder, only to feel it loosen even more. Then suddenly, that horrible sound of “wuff” happened just 100 meters from the finish chute. A quick draft blew up my shorts and a waving segment of jockstrap released behind my back leg, flapping like the tail of a sting-ray.

Panicking, I reached down and pinned my shorts to my thigh and finished with the other arm raised in victory, hoping the gesture would distract the crowd as I finished with nearly everything hanging out my shorts.

Lack of faith

That was a most unfaithful act by that formerly faithful jock. To make it worse, as I was walking out of the finish chute, I was accosted by one of those crazy freshman team members who does not know how to keep his mouth shut.

This dude could use a jock, for sure.

This dude could use a jock, for sure.

“Dude, your jock broke!” he called so loud everyone could hear.

Glancing at him in a fury, I was about to curse him out when my mom appeared in the field of view behind him. “Yeah, thanks for telling me,” I falsely smiled, hurrying off to find my sweats.

Faithful and unfaithful bike gear

Truly faithful cycling gear is pretty hard to find. You don’t think about it when you’re riding, but there are a lot of contact points on your cycling shorts or bibs and you can ruin a great cycling kit just by riding in too much of a fixed position for too long. One hole in your cycling kit butt area and the entire bibs are ruined.

Who repairs bike clothing? No one. There’s no market for that. I once took a pair of shorts to a local tailor for a patch job and she laughed. “Patch it with what? Throw them away. Get new ones!”

That must be what everyone does with old biking gear. In fact there are rumors of giant rafts of discarded bike gear floating in the Pacific right along with those giant rafts of plastic water bottles and discarded CDs from every band in the 80s. I hated that decade. It’s no wonder those 80s band CDs are floating in the ocean where no one can hear them.

Spandex and Lycra: Uneasy lovers 

Spandex and lycra and all those miracle fabrics we have now for cycling wear are notably fussy about proper washing methods. Hot dryers can turn great gear into an itchy kit in one pass. Ruined lycra, spandex and other wonder fibers are nearly unwearable once “washified” except as lumpy covers over base layers.

Thin is good, but not forever

Really thin cycling jerseys are wonderful to wear, but the minute you go to a race and put a pin through the fabric they are never the same. Their faithfulness is stretched to the limit by the smallest of perforations. All it takes is one small hole to start the process and everytime you pull on that favorite shirt that little hole becomes a bigger hole. It’s almost like they planned it that way, so you’ll have to buy another expensive European bike shirt. Because pretty soon there’s a hole the size of a quarter in your side and your faithfully engineered piece of Italian racewear looks like moths have been eating it. Holey cycling gear is never a fashion statement of any merit, unless you have crashed, and there is blood globulets clinging to the shredded fibers of your shirt. Then a holey shirt is very cool. Until you get home and have to cut off your shirt and then shower with road rash. But still, even that is cool. Road rash. That means you were doing something dangerous. Or stupid. It all feels the same in the shower. Which hurts.

Now back to fashion and faithfulness.

Accessories and such

Cycling shoes, helmets, gloves, socks, sunglasses, arm warmers, leg warmers; the list of cycling gear goes on an on. It is much more complicated getting dressed for cycling than it is for running, especially during the winter months. Then it is way more complicated. Tons more work to find your stuff before you ride, too. Plus you’re always cooking by the time you finish putting on all your layers. Then you realize your forgot that church meeting you were supposed to attend so you go out and pedal around for half and hour and sweat like you’ve been to a sauna. But the endorphins never arrive. They’re trapped down between your ass checks by six layers of spandex. If you fart in that kind of outfit, your angles bulge out. At least they seldom pop.

Faithful black cycling shorts

But you always need a pair of faithful black cycling shorts, or five. That way in darkness you do not have to make decisions. And you will also be obeying “The Rules” by wearing black shorts. Some of you may want to wear red or blue or yellow in protest of such cycling fascism, but that’s your choice. Black really is simple, distinguished and doesn’t show your junk in good light or bad.

In order to have a truly faithful cycling closet, you also need jerseys that go with everything. Nothing tests your patience on the dark morning of your group ride than digging around drawers where you keep your cycling stuff and can’t find things that match. Then you wind up panicking and show up for the ride wearing that pair of white shorts and everyone takes turns making fun of your kit.

You wonder why you ever bought those white shorts in the first place (they looked good on the rack!) but you just can’t bring yourself to throw them away because they were made in France or Italy or Spain and cost about $112 retail and were only $65.50 on the rack. What a deal!

So you toss them back into the drawer until the next embarrassing emergency or a ride. So those whites short are faithful in their way, because they faithfully embarrass your sorry ass every time you wear them.

Faithful gear takes on many forms, you see. Nothing will test your faith like bad gear, and nothing encourages your faith and loyalty to running and riding like a piece of gear that lasts 20 years.

Got any faithful in your life?

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Black ice is the tarsnake of winter for those who run and ride

by Christopher Cudworth

A section of black ice forms where snow melts on a downhill, resulting in slick, angle sidewalk.

A section of black ice forms where snow melts on a downhill, resulting in a slick, angled section of sidewalk.

One learns through experience that black ice is nothing to take lightly on winter sidewalks and roads. Even springtime running and riding conditions can be treacherous when rain or snowmelt freezes clear and slick to roads and driveways.

That’s when black ice can “attack.” It is the tarsnake of the winter and spring season.

Don’t tread on me

Even the best traction running shoes and knobby bike tires are helpless against slick smooth ice. That is what makes the ice we call “black ice” so dangerous. At times you cannot even see it ahead of you. On asphalt it can be nearly invisible unless there is a light ahead to reflect of the surface. Where it really gets dicey is on angle surfaces such as driveways where melting snow or rainfall freezes into a long, mean slick of wintery tarsnake. Then down you go.

The clear "black" ice is show here on a downhill. Facing north, it is not apparent that it is ice at all.

The clear “black” ice is show here on a downhill. Facing north, it is not apparent that it is ice at all.

Fast falls and odd angles=ouch

Injuries can easily occur when runners and cyclists slip on ice. The drop can be so quick that arms and legs hit at odd angles. Wrists get bent and even fractured. Heads knock on the hard ground. Tailbones get cracked. Hips bruised. Cartilage like ears and noses can get broken or bloody if you fall frontwards or sideways.

Better ways to fall

The same section of ice when seen facing south does show a sheen, but still does not appear to be ice.

The same section of ice when seen facing south does show a sheen, but still does not appear to be ice.

There are better ways to fall than others if you feel yourself going down. Seasoned cyclists learns to lower their body weight immediately and at least shoot for the slide. That can result in a lot less impact. You may get soaked or scraped, but that’s a lot better than bruised and broken. Wounds heal and clothes dry, but bones take time to heal.

Many runners react instinctively, raising their arms to the sides as they realize they are on a stretch of black ice. This balancing instinct is indeed useful. People who have played ballistic sports such as basketball of soccer likely fare a little better in black ice situations than those who have never much used their proprioception capabilities. That means balance, in case the big words have no meaning. Your proprioceptor muscles come into play big time when “skating” on your running shoes across black ice. If you’re lucky, you come out the other end unscathed. If you’re unlucky, you lay on the ground a bit to recover your wits. Then you get up humbled and a lot more cautious.

Cyclists beware

Cyclists have to pay particular attention not just to black ice, but water in general on the roadways. A road bike on black ice is completely helpless. Don’t even think about riding through it. Find a way to let it down easy as possible, if possible. Often it’s not, which means it’s time to pull in the arms and pop off the cleats if you’re wearing them. It’s possible. Things happen fast on ice but there’s a surprising margin of reaction time for those who stay alert.

Riding into the slide

If the road is simply wet and oil is floating on the surface, making your tires slip, you need to turn your front tire not in the direction of the slide, which is often the back wheel whipping around the right side if you’re turning right and the left if you’re turning left. You turn your front tire at a right angle to the slide, but be prepared, because there will sometimes come a “catch point” where things can straighten out suddenly and the bike can whip back on course. Overcorrecting can send you frontwards over the bars or simply collapsing into the direction of the slide. No fun, since your shoulders and head carry a lot of weight and that can heave you hard into the cement. But think about it, the goal is getting your front tire under your slide direction like a second leg on a chair. That’s one way you can hope to catch off a slide and stay upright.

Prevention the best cure for black ice

The best prevention of crashes and falls is being prepared when overnight or evening conditions cause a freeze. Black ice can form in minutes, even turning sections of path you crossed just half an hour before into anti-runner zones. Then pop, down you go.

Late winter and spring cyclists know they’re involved in a devil’s bargain with black ice or slick roads. Wise cyclists keep the road bike in the house whenever road melt is likely to be crossing their favorite roads. Generally during the daytime if snow is melting you need to look ahead and slow enough to gauge the conditions before crossing. If water is literally running over the road in rivulets, be wise enough to realize your bike tires will be slick for the next half mile or so. Braking can be bad news at that point, so it’s best to keep pedaling and apply some touches to the brakes to begin cleaning off the rims.

1st Annual National Black Ice Day February 15, 2013

In honor of this blog subject we would formally like to declare the beginning of black ice season on February 15, 2013. The season varies by state but pretty much everywhere north of the latitude of Muncie, Indiana has to watch out well into mid-April. That is, unless global climate change delivers another heated spring and you’re dodging drought rather than black ice by mid-March. It’s tricky business dealing with black ice and tarsnakes, but National Black Ice Day should go a ways toward raising awareness around the world that black ice is nothing to fool with. And that includes the black ice floating in a glass of Kentucky Bourbon. That can throw you for a fall as well.

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