If I could hold you tonight, I might never let go

Bodeans 2.jpgWe celebrated New Year’s Eve with an amazing 11-course treat of a dinner at a restaurant called Gaetano’s in Batavia, Illinois. The Italian fare was strikingly flavorful and fine. Then we hopped over to the house of a friend where our regular Friday Night dinner crew was gathered for New Year’s festivities. Between the glasses of wine at dinner and the rolling offerings of booze at the party, it was time to quit drinking before midnight lest I tip into that zone of No Return. But then the champagne came out and we didn’t leave until 1:30 am.

Only we’re triathletes, and true to our multisport sleep habits, we awoke at 7:00 am, late for us, but insane by standards of actual sleep needed. Then we rallied. After a skillet of eggs and some coffee for Sue, we felt like human beings again. By noon we were ready to head over to the outdoor party my best friend annually conducts in his backyard, but the temps were below zero, so the bulk of the party was moved inside.

After some wonderfully made fried turkey, mushrooms and onions, I sat down on the futon couch feeling completely tired. The lack of sleep and addition of food made me groggy. Yet we were scheduled to drive downtown yesterday afternoon to see the BoDeans in concert.

Heading downtown

It took some concentration and a medium Coke from 7-11, but the driving went fine. 37 miles into the city on salty highways at 80mph. Just another winter day in Chicago.

Driving while tired takes concentration and a will to not get sleepy at the wheel. For me, some of the discipline comes from years of focus in endurance sports. You learn while competing tired to tune out the extraneous, focus on the task at hand and do what’s necessary to get through.

I wasn’t proud of drinking the Coke. <So many calories. So much sugar. > >So much more fat to consider as the sugar spreads out like sheets of drifting snow across the body.

Getting through

Sometimes you do what you gotta do though. I don’t like the taste of coffee. Any of it. Not Sumatra. Not French Roast. It all tastes like gasoline to me. When drowsiness arrives, a shot of caffeine is a fair response. So Coke is it for me.

 

I was also sick of alcohol after all the New Year’s imbibements. So we settled in to watch the concert in seats just off the stage. It was incredible.

I’d forgotten how long the BoDeans have been around. Their first hit played on the radio the summer of 1983, I believe. That was the year I moved into the City of Chicago to live with one of my best friends. The winter proved cold and raw. We hit temps of twenty-three below at one point. I still trained by running up through Lincoln Park to Montrose Harbor and back. One evening the waves blasted over the seawall and soaked me head to toe. It was fourteen below zero outside. Fearing frostbite, I tore home through the black night wondering if I’d lose flesh or digits.

Neither of those things happened. I sat in our chilly apartment glad to be out of the real cold. The landlord skimped on the heat. He was a cheap bastard who once also confided that he never allowed himself to ejaculate while having sex with a woman. “It gives them power over you,” he said. So you can see why he skimped on the heat too. He was a fucking cold-hearted bastard.

The world isn’t meant to be like that. Which meant the lyrics of the BoDeans music meant all that much more in the cold early 80s.

Well we don’t need no wine / And we don’t need no other stuff
‘Cause we’ll be doing fine / From being close and tastin’ love
So when the night set ends / We’ll close the curtains way up tight
And then will just pretend / That it isn’t day, but Still the Night

If I could Hold you tonight / I might never let go

BoDeans.jpgFor Sue, the music was a bit bittersweet. Her ex-husband was a big fan of the BoDeans. We all have music that associates itself with some prior love. Those songs come on the radio and we’re swept off to some other place in time, perhaps with an early love or a lost one. The song plays and we struggle to recover our senses, move back into the space we exist in the present, perhaps look over at the one we (now) truly love and think, “It’s alright. We all have a past.”

But Sue knew the band so well from having seen them multiple times. We were supposed to see them two summers ago and the concert got rained on, so we went home before the show started two hours late. Still, she wanted to know when and why the group split company with a singer named Sammy whose laconic voice was the hallmark of so much BoDeans music.

She looked them up on her phone on the trip back out from the city. “They broke up in 2011,” she reported. Turns out the lead songwriter for the BoDeans did most of the instrumentals on the records, planned the tours and the like. It was yet another case of That Thing You Do! Creative differences.

What do we expect?

But what the hell does the world expect from rock bands anyway? These people are married by circumstance. They find each other in some garage and play their way into world prominence only to find out they aren’t exactly meant for each other. Some bury it in drugs, others in road-weary anxiety. Finally the band falls apart like a Venetian blind left out in the rain to rot.

Carrying on

Thus is meant a ton to think about Kurt Neumann, the band’s heart and soul, working his way through a set of BoDeans songs last night. His style was workmanlike, but not without heart. He reminded me of an old runner who still knows what it’s like to run fast, but keeps the pace under control as a matter of respect for himself.

Neumann’s voice was tired from a New Year’s Eve concert the night before. He admitted as much, and at the end of the concert, feigned falling down onstage while the drummer kept time like a heartbeat. For a moment the crowd truly wondered whether the sixty-plus rocker had fallen over in a real incident. Then his fun-loving bassist wandered over to apply a line of deep notes as rock and roll medicine. Neumann climbed to his feet to finish with a rollicking guitar solo of his own.

Finding our way

We all find our way in this world somehow. We either learn to adapt to changing circumstance and make sanity from chaos, or drift into some space that feels like the last sector of a video game.

Reality is a much better place in any case. Even the pain of life does not need to suck it out of us; the compassion, the love, the hope. And when we consider the things that matter the most, it’s not a bad thing to consider the simplicity of those BoDeans lyrics: “If I could hold you tonight, I might never let go…”

Those words can take you a long way in life.

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Jubilation all around us

IMG_8996.JPGSue and I trained at the Vaughn Center this morning. Her workout was rotating set of 2 X 200s and 1 X 400 times three circuits with 30 seconds rest. she rocked it. After the initial 200s, the first 400 was run at 7:20 pace. The rest of the workout went so strong that I turned to her and said, “This is fascinating running with you.”

It’s exciting to share in the joy of anyone’s progress at times like these. It’s those moments when you can truly sense progress or feel it yourself that are such a joy. While there’s always the ‘next workout’ to consider, there is nothing wrong with celebrating “in the moment” with a slap of hands and even a pat on the butt. She’s my wife after all.

IMG_8997 2.JPGDuring our workout the Fox Valley Park District staff was hauling bag after bag of inflated balloons into the field house. They stacked them in a big pile next to a plastic net they’d fill with the balloons and lift above the gym floor. It’s time for their annual New Year’s Eve celebration party! Sue and I could not resist walking over to take a selfie with such a huge pile of balloons.

During our workout I’d looked up during one of our rest intervals and noticed a woman walking with a partner on the upper track. I waved to her and called out, “I like the red flower in your hair!” She called back, “I wear one every day!”

As Sue and I stood after our workout chatting with Fox Valley Park District staff about our balloon selfie, we heard a voice behind saying, “I have to tell you about the flowers.”

IMG_8998.JPGWe turned around to find the woman I’d waved to smiling at us. She pointed to the red flower in her hair and said, “I was one of thirteen siblings. Our mother used to send us all out of the house to work in the flowers before we went to school. We all hated flowers then. But we learned to love them, and that’s why I wear a flower in my hair every day.”

Then she really started to beam as she continued: “My husband and I are so excited. Our son is moving back to this area after eight years in the Navy. Then he went to work for Homeland Security. Now he’s finally moving back home. But he’s driving back on Route 66,” she laughed, and gave a little dance shimmy. “Get your kicks… on Route 66!” she sang.

It was such a nice way to wrap up the morning session. Just a feel good sensation all around. For all the world’s troubles it really comes down to simple things like these that make us happy. A big pile of balloons. A warm smile… and an even warmer tale. All in the midst of a winter cold spell that can make you want to stay inside and hide.

But think about all you’d be missing if you never went out into the world! The fun running on the track. The big piles of balloons. The tales of family life and how much it means to love someone and be loved in return.

That’s what jubilation is all about. Go for it.

 

Posted in aging, aging is not for the weak of heart, Christopher Cudworth, running, track and field, training, triathlete, triathlon, we run and ride | Tagged , , , , | Leave a comment

Why counting calories makes me nuts

Nuts Revised.pngYesterday at Home Depot while buying hardboard for my next painting project, I tossed a pack of Mixed Nuts on the counter to take back for a snack during work. I figured nuts are pretty harmless. Not many calories and no sugar. Safe snack right?

This morning that pack of nuts happened to be lying next to my laptop with the Nutrition Facts showing on the back side of the packaging. It said Calories: 170/per serving 470 per package.

Reading those numbers meant an alarm went off in my head. As a matter of practice, I ignore the suggested serving size on every item I buy. But 470 calories? Just in a package of nuts? That’s nuts.

Around the middle

No wonder I’ve put on a few pounds. My waist is pudgy. I just never thought my body would come to this in life. I was so skinny in my 30s and even into my early forties. The last time I weighed below 170 lbs was in the mid-to-late 2000s. That was the summer I rode 4000 miles and weighed 163 lbs. And felt great. I think 170 is actually a good goal to reach again. Lean and mean.

However, when I was that thin again, people commented that I looked (too) thin, and even wondered if I was healthy. The implication there was disturbing. Someone my age looking that thin must have cancer or some other condition? That does happen to some people who get cancer. Either their appetite wanes due to chemo or other treatments or the stress of treatment simply wears them thin.

Looking healthy

So I suppose I “look healthy” according to some kind of normal expectation of senior presentation. But looks can be deceiving. That belly fat around my middle is anything but healthy. It is a sign of an unhealthy system that is storing energy as fat rather than burning it as fuel. So two things thus need to happen. Cut down the energy intake and increase the energy output.

IMG_8985.JPGIt must start with some calorie counting since I excel at ignoring what I’m eating in terms of calories and types of food. It’s time to download an app that helps me do it. I welcome suggestions, or tell us how you manage your calorie intake? Would love to share.

Coke Is Nuts

I’m also ashamed that Coca-Cola keeps creeping back into my life after years of happily and willingly ignoring the stuff. The caffeine used to keep me away because my prostate didn’t like it. But with time and a bit more passive prostate, I can handle a bit of caffeine and appreciate the boost now and then. That starts the cycle and the sweet taste of Coke completes it. So there are some easy yet difficult calories to eliminate. RESIST THE SODA! Drinking Coke is nuts!

Except on really long rides on hot days. Then it’s the bomb.

True strategy

But if nuts are also a problem in terms of glomming up calories, then it’s time for a true strategy. I’ve been good in buying salads from Trader Joes to eat for lunch, but sometimes they sit in the fridge a couple days rather than get eaten. It’s little things like having to trudge downstairs to fetch the salad that keep me from being disciplined. Instead I grab lunch while running around town. And that seldom ends well.

So while my goals next year include some that are focused around fitness and performance, the real long term goal is being better about eating and health.

My wife Sue and I will likely engage in a bit of dietary change once her twenty-somethings move out of the house in late January. Then we can better control what sits in our pantry and what temptations we indulge. The timing will be perfect as winter gives way to spring. Then we can go nuts with the training and focus on better diet instead of looking so forward to desserts.

But I still have to face down that pack of nuts today, and not eat it all in one sitting.

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“Man, you’re the only one still runnin'”…

IMG_8969.jpgBasketball was once my favorite game to play. I grew up playing hoops from the time I was six years old. My scholastic career lasted until my senior year. That’s when I opted out of playing hoops in order to train for indoor track.

Actually, that’s a lie of sorts. I wasn’t going to play my senior year anyway. I’d blown off basketball camp that previous summer, and the coaches didn’t appreciate that much.  Perhaps that aspect of my life had run its course, so to speak.

But I kept on playing basketball. All through college there were intramural leagues, and beyond college there were many days spent in open gym. Basketball was a way of life.

Keeping fit

It was also one of the ways I stayed in shape during the winter months.  All the cutting and turning and jumping was great cross-training. It was also great for balancing out biomechanical deficiencies. As a result, I believe there were far fewer running injuries than I might have sustained without all that lateral movement.

Playing ball was also good prep during my steeplechase career in college. Jumping barriers and leaping over the water pit were all complimented by months of playing long games of basketball.

Beyond the college years, my brothers and I would show up for open gym at noon and play multiple games over the course of six hours. That’s what Saturdays were for. Competition. It kept us sane.

Running dialog

My background in track and field and cross country did come in handy in the sport. Way back in high school during a game against a run-and-gun team from East Aurora, the bulk of our team was exhausted from trying to keep up. The East guys were having a high time trying to run the score up to 100, and I wound up under their basket standing out of bounds with the ball in my hand but no one from my team over the half court line. I clearly recall the broad smile of my competitor as he stood with his hands up, waiting to apply a full court press when he laughed, “Man, you’re the only one still runnin.’ !”

It was true. And I loved the comment. In fact, I would gladly have changed teams at that moment. The game of basketball is a dance anyway. There was nothing I loved better than to get the ball in open court and dribble my way through competitors on the way to the basketball. Throwing fakes right or left, going between my legs or behind the back on the way to the hoop. Finishing with a swoop or a pump fake to avoid the block. Nothing like it on this earth.

Understanding the game

While I excelled some during those school years, even winning games on occasion with long, last-second shots the way everyone dreams while shooting around alone, it was well after college that I truly began to understand the game. Once while playing in a pickup match at our local sports complex, one of the high school coaches wandered through the gym and witnessed a series of plays in which I directed the action, leading to buckets each time.

When I walked off the court he smiled and said, “You know, maybe we made a mistake with you.” After all, my younger brother had been All State in Illinois and went on to play Division 1 basketball at Kent State University….

But I assured him otherwise. “Nope. I didn’t get the game back then. I was a good shooter and ball-handler, but now I get how it works.” We both smiled. Understood.

Middle aged gym time

IMG_8968.jpgAll through my 30s and early 40s I continued playing the game. We had a great Sunday night group with 25 or so players that would turn up at Harrison Street School to play from 6-9:00 pm. The games were always competitive and there were enough good players for the better players to match up, yet there were all levels of players and that was cool. All of us were married guys with kids back home. But our wives didn’t object to our absence on a Sunday evening once the weekend chores were done and the kids were pretty much settled down for the evening in front of the TV.

Somewhere in my late forties I hooked up with a group of coaches to play ball at the local high school. All of us were in the approximate same age bracket. Guys were starting to go down with injuries and pulls.

Later that year while playing in a really competitive pickup game I was super fit from all the basketball and running I’d done that year, and spent the game driving the action. I was feeling great when I got the ball at midcourt, drove to the baseline, jumped toward the basket and turned to make a reverse layup. But when I came down I felt a shot of pain under the left side of my pelvis.

Right away I signaled for another player to take over. That injury took several months to heal. I saw and ortho doc and he told me that it was some connective tissue under the pelvis floor. “Maybe you should take some time off,” he counseled.

So I backed off playing and fell away from the open gym life. I was busy with coaching my kids in soccer anyway. Perhaps it was time perhaps to hang up the high tops.

Last hurrahs

That would have been the final stage of a basketball career had I not been recruited to play in a men’s league with some guys from the outdoor soccer team I’d joined. By that point in life, I’d torn my ACL and had it surgically repaired, but was still hanging on with soccer. I took a bit more precaution in my cutting and turns on the basketball floor.

But the team was plain terrible. I tried desperately to keep us in games, but to no avail. Only once during the season were we even close to winning a game. But the minute I took a breather we went down 10 points in the blink of an eye and the rest was a frustrated whimper.

Quiet rehearsals

I no longer play competitive basketball. However there are mornings where I’ll grab a ball from the bin at the Vaughn Center. The courts are empty at six in the morning after my track workouts. I’ll shoot around and practice long-learned dribbling moves as the sound of the ball resounds off the gym walls. Occasionally another older player will be there as well. I’ll compliment them on their shooting form, and have learned through conversation where they played the game in high school or college.

For those of us with years in our legs, the hops aren’t really there anymore. Yet I can still jump and almost touch the rim when I really try. I recall the first time I could jump and touch the net while growing up in the game. That was a magic moment indeed. Then came the day I could touch the rim. At one point, I even executed a squeegee dunk because my hands were too small to palm the ball.

IMG_8970.JPGThe death of Jake

I know that I could still run and play with the much younger generation. Not the best players, mind you. But the gym rats. That wouldn’t be a problem keeping up. It’s the stopping and cutting that are impossible. My ACL tore again two years after it was repaired. I’d given the cadaver part ACL installed in my knee the name “Jake”, and he died all over again. The death of Jake was also the death of ballistic sports in my life.

It still feels fun to dribble around and sink jumpers on my own. All those games and all that practice flow through my much older frame as if hard-wired into my being. And when I run back and forth on the court, it is so easy to recall the flow of the game and how my world revolved around the feeling and magic of basketball.

 

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The inside scoop on running (inside)

Star Wars running.jpegYesterday the temps were in the single digits and the wind chill ungodly. Had Jesus been born into this kind of weather, he’d have crawled back inside Mary and waited for the Holy Spirit to warm things up a little.

If you want to call that sacrilegious, go right ahead. We have a whole year (every year) to recover from the blasphemous mess that the Christmas season has become. December these days is as much about the new Star Wars movie as it is about a supposed religious holiday. One more swat at the tradition won’t really hurt anyone. Is there really much difference between the phrase Jesus Loves You and May the Force Be With You?

Not in the minds of many, it would seem. Christmas as a holiday long ago abandoned the meaning in exchange for the sharing of means.

JabbaWe also have a whole year to lose the fat we put on our bodies going into the holidays. It collects like dryer lint around our middle sections. We lose another belt notch and rue the sight of the next cookie knowing that it will only add to the problem. It can leave you feeling like Jabba the Hut. You may not be as fat as you think, but it’s all in how you feel.

Thus the day after Christmas we emerge from the excess with only New Year’s Eve to hurdle. Then there is a clear path ahead to Valentine’s Day, which leaves only a box of chocolates and some rich red wine to hurdle. Nothing to it.

The winter season

 

Star Wars Pilot

“Not another Christmas Cookie! Pull back! Pull back!  Ahhhhh, it’s too late!”

It doesn’t help that winter is the season in which it is most difficult to get outside to exercise. Folks down in Australia or other parts of the Southern Hemisphere that read this can feel free to gloat now. Your time will come eventually.

 

It’s fucking freezing up here in Illinois right now. The temps are predicted to dip below zero for the next week or so. Of course, that’s nothing compared to what they’re getting up in Minneapolis. But that city is stuffed with resolute Protestants and addled Norwegians who delight in flexing their frozen feet and determined minds made of ice. They go running with their big hairy beards rife with ice and sport their icicle ponytails with pride. Then they crawl back inside their houses to thaw out while listening to banned content from Prairie Home Companion.

I’ve been one of those faux Norwegians in the past. My record for low temps while running is -23. My eyelids froze shut. I had to turn back home after two miles and call it quits.

Running indoors

These days I’m fortunate to live two miles from a wonderful 200-meter indoor track. So the day after Christmas I drove down there and ran a snappy little workout of 6 X 200 at 1:42 (just under 7:30 mile pace) and headed upstairs to do some strength work on the legs.

It felt good to run on the indoor track. I kept my stride short and ran on my forefoot as much like a deer as I could. There is an art to running indoors. It’s all about precision and economy of movement if you want to go fast at all. Here is a quick guide to getting the most from your indoor track training

  • Don’t overstride on the turns or anywhere else on the track.
  • Increase stride rate rather than pushing the stride length.
  • Keep the head up and lean slightly in on the curves rather than forward.
  • Look 10 yard ahead on the turn the entire way through.
  • Run about one foot off the inside lane line, close to the curb
  • Concentrate on a point of the track about twenty yards ahead on the straights.
  • If other runners are on the inside lane, shift to the second lane about twenty yards early, then easy back in withing 20 yards.
  • If training with others, it is best to run slightly back and off the shoulder of one of the runners ahead of you, just inside the same lane.

Running indoor workouts alone in which you’re just putting in mileage, not doing intervals? Run in the lane three or four where the turn is not so tight. It is fine to alternate directions every couple miles if the track is empty. When others are present, track rules typically dictate a clockwise or counterclockwise direction every other day.

Here’s a funny tip about indoor running. Sometimes you get a bit ahead of yourself training indoors. The challenge of running outside after a few weeks or a season of indoor track running can leave you feeling slow compared to the rush of short laps and quicker pace.

That’s why it’s advisable to find an outdoor track as soon as weather allows. Try to replicate the pace you were achieving indoors, because the sooner you “connect the dots” the more likely you won’t go backward in overall pace.

And don’t feel like you’re cheating by running indoors. Athletes all around the world compete in indoor track. It can be quite a thrill to find an indoor track meet where Masters runners are welcome. Why not put all that pacework to the test?

Most of all, enjoy running off the malaise of the holidays. And may the Force, not the fat, be with you.

 

 

 

 

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The magic in a better wave of swimmers

 

Swimmers at Marmion.jpg

My wife Sue emerges from the pool at far right as the Academy Bullets wait their turn. 

 

This morning the Master’s Swim program at Marmion Academy convened for a session at 5:30 a.m. We had plans afterward to head out after breakfast at the Double Yolk, a yummy spot for omelets and an annual congregation of participants for a holiday meal together.

Coach Chris Colburn made up a swim workout for the regulars titled the “Twelve Swims of Christmas” or somesuch. He’s a funny guy. He also loves to see people suffer, sometimes shouting ironic encouragement as he did to me today when he chortled, “Chris, you’re on fire!” when actually I knew full well that Iw as paddling through clear blue liquid stuff they call ‘water.’ But Chris and I have an understanding about such things. They don’t need to be understood.

We all love Chris and his assistant Tim, two dedicated fellows who rise even earlier than the rest of us to open up and prep the pool. Typically the day’s workout is scrawled on a whiteboard along with a list of celebrity birthdays and other news of the day. This is an early-morning version of the Internet, only without all the data and pixels.

So it’s a charming if sometimes sleepy crew that gets up early to swim. Most choose two or three mornings as their swim days. But that doesn’t constitute a guarantee. At breakfast, we teased one participant who showed up for swim practice only to sit on the bench of the pool deck the entire workout period, jawing with his buddy. “Your feet never touched the water,” someone laughed. He shook his head and said, “I admit. That’s true.”

No one judges him.

The Swim Zone

My wife, by contrast, disappears into what’ I’d call a Swim Zone during her workouts. Only an attack from a wayward shark could interrupt her concentration. I know this is her time, and she makes the most of it. Which is why it did not surprise me to see her working her way through the last of the 200-meter intervals prescribed by Coach Chris in the Twelve Swims of Christmas workout while the deck filled with dozens of elite swimmers from the Academy Bullets, one of the state’s elite swim programs.

I was already out of the pool when they began arriving.There is no such thing as concern about “appearance” for swimmers at that hour of the day. Girls arrived with their hair piled up in messy buns and guys walked by with hair sticking up everywhere on their head. It’s quite likely they went to bed with wet hair after the workout from the night before. That is how elite athletes roll.

They come as they are because they know that looks don’t matter in the water, and no one is really trolling for dates on the pool deck. There’s no time for that. The women emerge from the locker room in those competition swimsuits that say they’re there for one thing: To go faster in the water.

Swim culture

Growing up as an erstwhile swimmer in a summer pool club, I recall learning early on that the world of swimsuits is a universe unto its own. Same with the world of skin. It tans and it gets goosebumps and sits differently on girls than boys. Deal with it. Beyond that, the body mysteries typically remain in place until the teenage years when the stakes get a little higher and the world revolves around mysteries without any clues…here reminisced by Bob Seger in the song Night Moves…

I was a little too tall
Could’ve used a few pounds
Tight pants points hardly reknown
She was a black haired beauty with big dark eyes
And points all her own sitting way up high
Way up firm and high

Out past the cornfields where the woods got heavy
Out in the back seat of my ’60 Chevy
Workin’ on mysteries without any clues
Workin’ on our night moves
Trying’ to make some front page drive-in news
Workin’ on our night moves in the summertime
In the sweet summertime

Kids on patrol

I looked at those kids on the pool deck and envied their youth in some sense, but not entirely. Getting good at athletics is the ultimate mystery without any clues. You have one real chance to do it in life. Training starts in the teens and typically lasts through the late 20s before reality and family and commitments beyond workouts enter the athlete’s life.  The hard fact is this: One can never fully predict where the end of talent will come, or how much hard work can truly push the body and mind beyond that. At some point, we reach our limits and are left to wonder the rest of our lives, “Was that really it?”

It never ends. Even today, athletes keep coming through the ranks like fodder for some giant, churning machine known as sports. When those girls and guys dove into the pool this morning after my wife climbed out, the sound of them starting up to swim drove the noise in the natatorium up to the decibel level of some sort of industrial plant. Every lane had something like four to eight swimmers in it, each almost touching the feet of the swimmer right in front of them. They tore through laps with earnest speed as if some carefully applied electrical current was driving their muscles and bodies through the water.

Elite ranks

These swimmers were mostly top-ranked collegiate athletes and Olympic Trials qualifiers. There were swimmers from Division 1 universities such as Tennessee, Yale, the Naval Academy. There were sub-elites as well;  Kenyon, Valpo and Dartmouth, to name a few. Each swimmer used a freestyle stroke honed from millions of meters of repetition. That much I truly did envy.

Swimmers at Marmion 2.jpgI sat on the pool deck admiring their grace and power in the water. I thought about how hard each of those athletes has worked to get as good as they are now. I watched them swing to the left center of the lane as they approached the wall each lap, flipping with ease to come back up below the level of the next swimmer arriving for the turn. It all worked like some slick scene from a Disney cartoon.

I’ve always loved watching great athletes in action. It surpasses the best the world alone has to offer, creating a sphere of its own where efficiency reigns like the wave of God’s own hand. That sensation of joy watching other athletes will never change for me. Thus it was such a pleasure to watch a better wave of swimmers at work. They made it look so easy it appeared to be play. And that is the magic of it all.

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Please tread on me: a shared look at what’s best in the world of treadmills

IMG_8846.jpgHere at We Run and Ride, we received an invitation to share information about a study done on treadmills. So I skimmed through the material and right away found information that intrigued me. The comparison between outdoor running and training on a treadmill has always been something I’ve been curious about. So this bit of insight jumped out:

It takes a 2 percent grade on a treadmill to approximate outdoor running.

Motorized treadmills pull their users forward instead of requiring the runner to propel themselves. In order to compensate for the treadmill’s momentum, NSCA strength and conditioning coach Derek Zahler suggests you “adjust the running surface to a 1 percent incline to execute your workout.”

And then bump it up one more. Running outside comes with wind resistance and environmental pressure, so running on the treadmill requires less energy. “Athletes training on a treadmill can compensate for this discrepancy by adding another [percentage point] of running surface incline,” he added.

Then I noticed a bit of informaton about shock absorption, which is something I’ve always wondered about as well.

“Running on a treadmill may have the advantage of absorbing some of the shock/loading to the joints, but it’s still impact exercise. Biomechanical abnormalities will, just like when you run outside, become apparent quickly with impact and repetitive motion. Low back, hips, knees, and feet will get almost just as much loading.”

Seana KatzChiropractor at Katz Chiropractic in Boulder, Colorado
That’s really true. Which is why investing a little time in figuring out the best treadmill for your needs is a wise investment. 
Both of these subjects are more important than you might think. We all know it’s not always easy to train on a treadmill. There’s the potential boredom of running indoors but also the performance of the machine in general. Thus knowing a couple “insider tips” such as what it takes to emulate outdoor running is helpful. So is being wise to the relative shock absorption of specific machines. 
Ahead of the game
My wife and I already purchased a Sole F63 for Christmas. Sole is a good brand with a reputation for reliability. For about $899 we got a machine that is the lowest on the totem pole of treadmills offered by Sole but a decent machine overall.

Granted, our Sole is not listed as one of the top brands in the linked study of top treadmills, but the reviews of our Sole were generally favorable on Amazon and other sites. Let’s face it, unless you spend absolute top-end on a treadmill, a bike or a set of top-ranked running shoes, there is always potential for a compromise on the features you are getting. 
But not everyone needs the top-ranked everything in this worldWe all know an entry-level Subaru is not going to have the bells and whistles of a decked out Outback with the seat heaters and leather seats. But if you like a reliable car, it’s hard to argue with the benefits of even the basic vehicle. 
Conditional use
IMG_8848.jpgSo that’s our philosophy. My wife used the hell out of the treadmill we have now. It slips in the belt and we’ve had it serviced, but it was time to get a new one after years of use. She runs on it early in the morning and late at night when conditions outside are dark, cold or otherwise miserable. She’s even come inside on really hot days to finish long runs if the humidity sets off her exercise asthma. 
If you’re in the market for a treadmill or any other product from bike seats to swim goggles, it is wise to read up on the options and find out is likely to work for you. Recently I purchased a nice knee band that works perfectly to hold my popping bit of knee cartilage together. Sometimes we get lucky. Sometimes we don’t. 
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We all need something to build upon

Sue Running 3Yesterday was a strength day at the gym. I can feel when I have not been there enough. Things get loose at the joints and my hips ache from weak connections. It is amazing how much better I feel running when I’ve kept up with visits to the gym.

When I get to the gym I do not have a solid routine. While I never sacrifice the legs and hips for other exercises, sometimes I lose concentration a half hour into the workout and leave without doing the core strength so vital to all three triathlon disciplines; swim, ride and run.

So I need to build that routine.

During a holiday party, I happened to get a gift certificate to a personalized fitness trainer who specializes in core strength training. My son has benefited greatly from Crossfit and he’s admitted there are times when it is so hard it tests your ability to keep going. But that’s exactly what I need to open up the channels of perception and build upon a foundation that is much deeper than what I would habitually do.

All athletes need that stretch experience now and then. We’re all so capable of fooling ourselves into the easy path our course of progress begins to flatten out, then diminish. We need peak experiences and raw tests of strength or endurance to bring back that sense of wonder about what our bodies and minds can do. If you go out on a 90-mile ride and make it through 70 with the best gang of riders, you may have gotten dropped but think about it: You made it 70 miles at a hard, hard effort. That’s something to build upon.

The problem with building foundations is that the baseline work can be demotivating. It all starts so humbly and incrementally it hardly seems worth doing. Those first runs coming off a slow period or layoff seem so worthless. You trot along 3:00 per mile slower than your target race pace and can’t help thinking: “How does this even help?” But it does.

Same with those slogging rides in the spring winds. Sometimes the cyclometer dips below 10 miles an hour into a 30 mile gale and you’re like, “I am soooo slowww.” But it contributes.

And swimming laps in the pool when you’re not already fit? One of the worst feelings in the world. You swim lap after lap with no one watching but the bubbles you breathe and feel so goddamned alone. But you’re not. You’re training in the company of all the miles you’ve done before. On that count, you are never alone. Build on it.

Jeff Palmer BikeIt’s a plan fact that one must embrace the slow and the hard and the seemingly worthless efforts to build the start of a foundation. Take heart: once you get going and go back to the gym with a positive feeling about the last workout you did, your confidence builds on that feeling.

The hard part for triathletes is that these feelings of confidence and strength may not come along equally across all the sports. We tend to lag in our weakest sport, and that part of the foundation may require extra attention to bring it up to speed and keep it there. So be the architect of your own attitude: put the difficult first.

If you think about the foundation of triathlon as three legs on a table and strength work makes up the fourth, it pays to consider the idea that the work you put in should be reasonably balanced across all four legs or the table will tip and rock somewhere when you get to competition day. We all need something to build upon, but there is nothing more annoying than a table that tips when you lean on it, you know?

 

Posted in swimming, training, TRAINING PEAKS, tri-bikes, triathlete, triathlon, triathlons, we run and ride | 2 Comments

Some reflections on give and take with a PROVIZ 360 cycling jacket

IMG_2553.JPGWhen I was out riding my mountain bike on Sunday morning a calamitous thing happened. I was coming through a narrow section of trail where tree branches stuck out. One of them caught the right shoulder of my brand new Proviz 360 reflective jacket. The shoulder snagged on a sharp piece of the limb and the exterior fabric tore. Bummer.

I stopped the bike and stared at the sight of the fluorescent cloth from my Nike underlayer showing through. “No way,” I muttered. It was depressing. In fact it was such a downer that after 45 minutes of riding I pedaled home rather than keep going for the 90 minutes I had planned to ride.

Proviz.jpgBack home I showed the torn shoulder material to Sue. We were both amazed how clean the tear had been. “The material seemed so tough,” I told her.

On Monday I wrote the Proviz company through their Returns department and also contacted them through their social media page. The representative on their social page asked for a photo of the torn jacket and within a day they notified me that a new jacket would be sent.

They also wryly noted:

 

“Please be aware that our jackets are not designed for mountain biking.”

I’m grateful to Proviz for the fast response and the replacement of my torn jacket. As you can see from the photo at the top of this blog, the material is highly reflective. Even the merest bit of light turns it into a bright shape that cars cannot help but see. I like that. I’ve been a cyclist for more than fifteen years, logging thousands of miles in all kinds of conditions, even the dark. So I know what it means when cars slow down and swing wide to go around me. The Proviz works.

The reflectivity is actually a bit freaky, to the point of being almost extreme. The outer fabric is so reflective that when I accidentally spit on my arm during Sunday’s ride, white spots appeared where the refraction of light was magnified. Talk about lighting up your life!

Performance

I’ve worn the Proviz jacket six times now during both rides and runs. It keeps the wind out in all the right places and all the right ways. The wrist stays are made of black rubbery plastic and are easy to pull open when needed. The neck stays snug and the material is soft and non-abrasive.

The jacket is warm yet also breathable. I’m not getting paid to say this. I bought my Proviz 360 by clicking on a social ad for the company. I’ve been looking for a reflective jacket for a while now. A few years back, I was tempted to buy a Nike running jacket with similar reflectivity, but the thing cost $500. I love Nike products, but that price was a bit steep.

The running game

IMG_3008The Proviz jacket is a bit crinkly sounding to run in. But after all, it is not really designed for running any more than it was designed for mountain biking. It’s my fault that I expect my gear to perform so many functions.

I guess I got spoiled by a Pearl Izumi jacket that I purchased back in 2007. It was quilted on the front and arms to keep out the wind. Thus it was warm yet breathable. I could run in the thing and not overheat. After 10 years it got a little threadworn, but I still loved it. I think the zipper finally wore out too. I should have given it a fitting burial of some sort, or thrown it off a cliff into the sea, but I live in the Midwest. So it went into a dumpster during the big move out of my house a year ago. May the Pearl Izumi Rest In Peace.

Last night I actually put wrapping tape over the tear in my Proviz jacket so I could ride my mountain bike ten miles. Threw on a set of clear protective goggles that work just fine for nighttime riding. And with lights on my helmet and the bike, I could see well enough ahead while giving cars fair warning from behind. The added assurance of a reflective jacket really seemed to make a difference in terms of visibility and safety.

I’ll just have to learn to stay away from trees in the new one.

 

 

 

Posted in cycling, cycling the midwest, cycling threats, mountain biking | Tagged , , , | 2 Comments

Running and riding away from the Christmas cookies

IMG_9326.JPGYesterday my wife gathered family members for an afternoon of cookie-baking. I was out of the house finishing up a commissioned painting for a friend, so the merriment and smells did not rope me in.

When present during a cookie-baking event, it is very hard not to hover over the table where the cookies are set out to cool. There are always a few strays that beg to be eaten.

When a cookie-baking session lasts for several hours, this can prove devastating to one’s commitment to limiting sugar intake. It just doesn’t happen.

IMG_7714 5.JPGBut by the time I returned from the painting studio, the huge batches of cookies were already being parsed out and divvied up. That afforded precious objectivity. It wouldn’t do to short any bakers the wares they had created!

So despite the sight of cookies as big as my hand, I resisted beyond all doubt, succumbing only to one slightly burnt snickerdoodle. I successfully ran away from the rest of the Christmas Cookie bounty.

That’s important because weight gain during the holidays is a real problem for me. My already slowing metabolism sucks up sugar like a hungry hummingbird at a summer feeder. But without my hyper-youthful-energy-burning-runner’s-metabolism working overtime like it once did, any consumed extra sugar just turns to fat.

IMG_4648 3.JPGFor decades we were told that eating fat was the enemy. That eating fat would make us fat. Turns out it is carbohydrates and sugars that are making us all round as baby seals. So it pays to run away from the Christmas Cookies if you don’t want to come out the other end of the holidays looking like a squeeze of that expanding home repair foam.

I’ve been doing my best to keep working out every day. Two speed workouts on the track last week. A good five-mile run on Saturday morning. A mountain bike ride on Sunday morning. The ride would have been longer had I not torn my new Proviz cycling jacket while passing by a tree branch. It tore a clean hole in the shoulder of the jacket. That reflective material is bright when illuminated but delicate when struck by a limb. Bummer. I’ll have to ask them for a new one?

IMG_0200.JPGSo my plan of riding more miles in the battle of calorie war got cut short. But I did enjoy pedaling through the gloom of the day while soaking in the matted down appearance of the open spaces. Pedaling across the gray landscape on a December day is to me, a real pleasure. I like the leftover shapes of snow in the weeds. The sagging heap of abandoned hay below tall power lines. The crackling sound of fat tires over limestone paths and riding so far out in the fields it matters to no one else but me. And that’s enough.

Back home, after the big cookie baking schedule was over, we had a bit of pizza (just three small slices for me, thank you) and off we went to the Illumination display at the Morton Arboretum. We wandered through the light displays with cups of warm hot chocolate touched by rum, in my case, and peppermint schnapps in Sue’s cup. Her kids were wandering along with us and the night was cool, but not cold. It was a perfect conclusion to a pre-holiday afternoon. Outside of the sipping drink, the entire affair was delightfully colorful and relatively calorie free. The way it should be.

IMG_5937.JPG

 

Posted in running, Uncategorized | Tagged , , , , , , , , | 2 Comments