- 42.8 °F
- Clear sky
Just like getting used to hot and humid conditions during early summer, it takes some time acclimating to the conditions winter brings. I despise running on a treadmill, so unless it’s pretty icy out I will bundle up and head outdoors. You probably realize it’s wise to wear layers that can be taken off or put back on as the conditions dictate. The upper body base layer should be a wicking material that will draw moisture away from the skin. Yes, if you’re moving much at all (and you do exert more effort running in the cold), you’re going to sweat some even on the coldest days. On real cold days, you might want to wear an insulting layer, such as wool or fleece, and an outer layer for protection from the elements.
It’s important to keep extremities covered; hands especially, as they do not receive as much blood flow as the body core does. My hands are my most vulnerable body part in cold weather, so I’ve resorted to piling on as many as 3 layers and on bitter cold days, hot pockets are a savior. You lose much body warmth through your head on cold days, so it’s important to have a nice warm cover on top. There are products available that cover most of the exposed skin of the face, with small openings for the eyes, nose, and mouth. Vaseline helps provide an insulating layer on exposed skin, especially if it’s windy. If you have trouble keeping your feet warm, it’s a good idea to add a thin, longer pair of socks that cover more of the lower leg under your regular socks. Tights come in varying weights and insulting values with some of the heavier ones being lined for added warmth. And, there are always track or nylon pants that can be added as a top layer.
When heading outdoors for a run or walk, coming from a warmer environment such as inside a building or a vehicle, it’s best to head into the wind first. It will be easier to keep the body warm longer and once you turn around with the wind to your back, it will feel warmer also. Even just a bit of a breeze can make it feel much colder. If at all possible, it’s best to get out during daylight hours. Even on cloudy days, there is some radiant heat coming from the sun.
With the added likelihood of snow and/or ice this time of year, footing can be an issue. Yaktrax, a steel coil wrapped around rubber, fit over the bottom of shoes and provide traction on snow and ice. Grip ice joggers also fit over the bottom of shoes and feature short, plastic spikes that provide good traction on ice. A less expensive option is to insert hex screws into the outsole of shoes. It’s best to do this with an older, somewhat worn pair of shoes, as you probably won’t want to take the screws out. You’ll also want to make sure the screws are not long enough to where they extend into the sock liner and you can feel them with your feet.
It’s been said that one should dress as if it’s 20 degrees warmer than the actual temperature when going out to run, as the exertion of running will help the body stay warmer. In winter especially, there are many other variables that are more representative of how one should dress. Real feel, which factors multiple effects such as wind, humidity, and even elevation along with temperature, is a better determination of how to dress.
(Continued from the previous blog "Neither snow, nor slush...")
One of the first things I did upon returning from St. Louis was to call the Boston Athletic Association to find out if my 3:00:15 marathon time would allow me to run in the Boston Marathon the following spring. The Boston Marathon, besides being the oldest and most prestigious marathon in the world, requires those who wish to run in their event to be able to post a qualifying mark on a certified (accurately measured 26 mile, 385 yard) course within a prescribed timeframe before the Patriot’s Day race. Part of the allure of Boston for many is that most runners must qualify to run the race. In recent years, Boston has opened up a number of entries for charity runners, who may not have otherwise been able to participate and are able to enjoy the experience.
The standard at that time was a flat 3 hours and I had come within a few feet of hitting that mark. I was all set to explain the conditions we had encountered during the St. Louis Marathon; that the icy, cold rain had turned to heavy, wet snow and that as the temperature rose, everything turned to slush. There was also the fact that the wet conditions made it difficult to follow the most direct route of the course, thereby running an extra distance than what one normally would have. And, with 1988 being before the advent of individual electronic timing, where a chip or other devise is worn by each individual to record the exact time it takes one to cover the distance from the start line to the finish line, official times were recorded from the time the gun sounded. Surely, being in a mass of people that the start of most races always is would have added several seconds (maybe 15) for me to reach the start line. But, none of those explanations was necessary.
What I didn’t realize back then was that the Boston Athletic Association allows up to an additional 59 seconds to a time for qualifying to run their marathon. That extra allowance takes into consideration factors like the ones listed before along with the fact that it’s virtually impossible to run a course exactly as it has been measured. The qualifying standards for running Boston have been loosened since 1988 and include additional allowances for age and gender, taking into consideration the growing number of female competitors over the last 20 years.
So, the following spring, I was able to enjoy the spectacle of Boston for the first time.
I remember my third marathon, back in 1988 in St. Louis, like it was yesterday. Well, I don’t remember the actual marathon itself as much as I remember the weather. The race was the weekend before Thanksgiving and we had had a very mild fall, with warm, moderate days and not a lot of precipitation.
A front came through the day before the marathon and the temperature dropped, and along with it a gentle rain started falling that evening. I slept very little that night as I lay in my hotel room bed listening to the raindrops gently descend off the window pane.
The mid-30-degree temperature the next morning made the rain feel icy cold, especially after the previous day’s 70-degree high. All of the race participants were gathered in the host hotel’s lobby near the race start and it was apparent that no one wanted to go out in those conditions to run. Then, five minutes before the race was to start, that icy cold rain turned into huge soft snowflakes gently fluttering down from above.
Just like that, as if we were all little kids experiencing the first snowfall of the season, it was okay to venture outside. As the race began, the flakes became more numerous, but that was much better than the cold rain a few minutes before. The heavier snow lasted for a while, but the temperature began to rise a little and with that the precipitation came to an end. That was nice for most of my body, but underfoot was a different story.
With the saturating rain that had accumulated and with it becoming just cold enough above to turn that rain to heavy, wet snow, the pavement and ground and most everything became two to three inches of slush. I’ve run the St. Louis marathon a few times over the years, with each time being a different course. I don’t remember much about the course that day other than running along the coned-off right lane of some of the thoroughfares and not being able to get over far enough to keep from getting sprayed by passing vehicles in the left side lane. By that point, a little more water didn’t really matter.
I do remember that the course traversed a few miles through Forest Park toward the end before finishing near the location we had started from. I checked my watch for the first time at mile 25 and realized that I had a chance to finish right around three hours, which would have continued my steady progression of lowering my time from each of my first two marathons. It also would have meant qualifying for the Boston Marathon, which at that time required a three-hour time for men.
I put my head down and went as hard as I could that last mile plus. As I gave it everything I had and rounded the last corner, I saw the clock over the finish line turn from 2:59:59 to 3:00:00 and crossed the line with an official time of 3:00:15. That was six minutes faster than my previous marathon and I felt a great sense of accomplishment, especially under the conditions. The hot soup and warm bus helped take the chill off. But, had I qualified for Boston?
The World Series has finally started, daily high and low temperatures are gradually declining, much of our colorful fall foliage is now ground cover, and the days are getting shorter. Well, the days aren’t actually getting shorter – they’re still 24 hours in duration, but the amount of daylight in each day is less than the day before. That will become even more evident as we fall back and Daylight Savings Time takes a hiatus until March.
That one-hour change is a big adjustment for many people. For those of us who enjoy spending time outdoors, it doesn’t necessarily mean we can’t still spend quality time outside. It just takes some adjustment. For runners, it means being even more careful and aware than during warmer, longer daylight periods. The only option for many of us will be running at times when it is dark or at least partially dark many days of the week.
The cooler temperatures this time of year usually means wearing more clothes is necessary while outdoors. Most running clothes — jackets, tights, knit caps and so on come in darker colors. Since dark clothing does not stand out in dark surroundings, it’s imperative that runners and walkers do as much as they can to make themselves visible this time of year.
There are a number of ways to help you be more visible while running or walking in limited light. Flashlights not only help light the path in front of you, but also draw attention as you approach someone or something. Headlamps and belt lights are good alternatives to flashlights and can be focused more directly in front of you, as there is less movement than with a swinging arm holding a flashlight. Flashing lights with clips can be attached to many places on outer apparel and can be seen for a fairly good distance. It’s a good idea to wear flashing lights on both the front and back to increase visibility. Wearing reflective gear such as vests, bands, and clothes with piping help draw attention when a light is flashed on them. Most running shoes have reflective strips, but that is generally not enough to ensure one will be seen. A combination of these items is best to be able to see and be seen.
I try to run along streets and roads as much as possible to get off the hard and sometimes uneven surfaces that sidewalks provide. The “rule of thumb” is to run along the left side of a road, facing traffic. It’s more reassuring to be able to see vehicles approaching from the other direction rather than not knowing where that vehicle coming from behind is relative to yourself when you’re both headed the same direction along the right side of the road. Well-lit sidewalks generally offer a safer alternative for running this time of year. And, running with a group or friend is always a good idea.
Fall is a great time to run, as the cooler temperatures offer a reprieve from the hot and humid days of summer and helps prepare for the chill of winter soon to follow. To help insure that your runs are enjoyable, be aware of your surroundings and it’s not only important to see where you’re going, but to also be seen by others.
People running for a cause — those who fundraise for an organization and in turn, are able to travel to an event to participate — has been popular for a number of years. Most commonly, the event participated in will be a marathon, usually one of the larger marathons located in one of our major cities or destination locations around the country. Back in 1993, I raised funds through Team in Training, one of the first organizations to create such a program, to benefit the Leukemia and Lymphoma Society and was able to travel to and run the New York City Marathon. A number of other philanthropic organizations have created similar ventures and the number of participants raising funds for those organizations and participating in endurance events continues to grow.
Late last week, I received an email from one of my running friends, Kathy Stacken, informing me that she and husband Doug had made a donation to the American Cancer Society on my behalf. The Stackens have neighbors at Lake Wabaunsee who were collecting funds along with 100 names of people who are fighting cancer. Pam and Craig Mehrhof, Pam’s brother, local chef Greg Fox and their niece Whitney Fox, who is a college student in Chicago, ran their first marathons, the Chicago Marathon, this past weekend, after months of raising money and training.
Kathy’s e-mail went on to explain that each one of the four would be wearing a shirt with 25 names on it. I replied to Kathy that I was honored to have my name on the shirt of a first-time marathoner who had collected donations for such a worthy cause and extended my appreciation to Kathy, who is a breast cancer survivor, for doing something so thoughtful. Later, Kathy informed me that she received a unique postcard from the group. On one side it had a nice thank you message along with the sobering fact that two people who they were running for had recently lost their battle and on the other side was listed the names of all 100 cancer patients they had raised funds for, along with their credo “100 miles, 100 Reasons to Run Them.”
Craig suffered an injury a couple weeks before the marathon and it was uncertain if he would be able to run. Whitney had sustained a torn knee ligament and was on crutches the week before. Both put on their running clothes, neither of them expecting to be able to run when the group headed to Grant Park last Sunday morning. The excitement of being around 40,000 other runners and hundreds of thousands spectators overwhelmed any physical discomfort either one had and they were off with the mass of humanity when the gun sounded. The emotions of the day helped Craig to be able to finish the marathon and after a few days recovery, he feels better than he has in weeks. Whitney’s pain became too much to bear, and she did the wise thing and pulled out after completing nearly one-third of the distance. Whitney is young and will have many more opportunities, and more important is what she accomplished before race day.
The normal reaction after completing a first marathon is that one never wants to do that again, remembering all the time it takes to prepare, the blisters, the aches and pains, and in some instances, injuries. After some time to recover and time to reflect on the grand accomplishment that was achieved, most feel that it was all well worth it and are ready to do everything all over again. I have a feeling that Pam, Craig, Greg and Whitney will feel that way soon.
We’re all aware that there are many benefits to running or any other form of exercise, especially if done on a regular basis. It’s been well documented that exercise and the lifestyle that generally follows those who workout have many benefits, not only health wise, but in other areas of our lives as well.
One of the benefits I enjoy by competing in running events is periodically being able to travel to new locations and meet new people. There’s a common bond among those who pin a number on to run or walk an event, and it doesn’t matter if you’re the first or last person across the finish line. It takes commitment to enter and finish an event, whether it’s the elite athlete trying to win prize money at a major race or the person who has put in just as much (or more) time fundraising for a cause than training and is ecstatic to just finish.
Road races are about the only sport that ordinary, everyday people can run at the same time and over the same course as professional athletes. Over the years, I have been fortunate to meet many runners from all over the world, including some of the icons of the sport, record holders, Olympians and even African runners (who are very humble and appreciative of what most of us take for granted). But, mainly I have met and gotten to know like-minded ordinary people from all over the country.
It’s almost impossible to travel to an event and not run into several people I have met before at that race or at another one. It’s always good to see and catch up with what’s been happening with these friends, if only for a few minutes. It may be before the race, after the race or even during the race. The first time I ran Boston, in 1989, I met three other guys from the Kansas City area on the same flight and still see two of them regularly and count them all as good friends to this day.
One example I’ll share regarding the camaraderie among runners and organizers is the Little Rock Marathon. My wife, Marla, and I have run Little Rock the last several years; usually with good results. The race directors, who proclaim themselves the “chicks in charge,” deemed Marla and I worthy of being invited to run the race earlier this year and provided us with some extra perks. That made both of us feel special, especially since we’re now primarily competing to do well in our respective age groups.
Even though we had run the race a number of times before, we had never had the opportunity to officially meet the race directors. So, when there was a break during the pasta dinner the night before the race, we went to introduce ourselves and express our appreciation to the director, who we had only corresponded with via email. As we approached her, she immediately gave each of us a hug and asked if we needed anything. No introductions were necessary and spending the next several minutes talking with her, it was as if we had all been friends for years.
I started running years ago as a way to help get through one of those life challenges we all face from time to time. Having become a person who runs and moving on to become a distance runner, who trains for and competes in distances races, I feel like I’m pretty well ready to take on most any life challenge thrown my way. After all, it does take a certain degree of determination and dedication to put my running shoes on and get out the door on a daily basis, no matter what the weather is like that day, no matter how busy I am that day, and no matter whether I feel like it that day.
Now I have a new challenge. I have just passed the halfway point of radiation treatments for prostate cancer. It’s one of those challenges that has come my way, something truly unexpected, but something I’m meeting head on.
2009 stated out as a very good year for me. I was running well and turning in good times at races, having placed first in my age group in three out of the four marathons I ran from February through mid-April. Then, in late April I began having cramping issues while preparing for an early May marathon and on race day, with leg cramps worse than they had been before; I dropped out of a marathon for the first time ever. The very next day, I went back to the urologist to find out that one of the biopsies taken the week before was positive.
Obviously, that was a really trying few days for me. But, as time goes on, things change, and I feel really fortunate. I feel fortunate because I’m strong and determined to beat that tumor and move forward. I feel fortunate because as a male, prostate cancer is one of the most curable with very high recovery rates. Modern medicine is terrific and even though the previous hormone therapy and current radiation treatments leave me more fatigued than normal, I’m fortunate in that I’m still able to do most everything I did before. I have been able to run every day so far while taking radiation and have made it a goal to do so until the treatments are concluded near the end of October.
I will probably address this subject again later, after I’m through with radiation treatment and possibly a few months down the road as I go through recovery. I will be glad to discuss any aspect of prostate health, from symptoms to detection to forms of treatment.
But before that, let’s get back to the topic this piece is intended to cover.
After going out that summer day in 1986 and running a loop around my neighborhood that covered maybe a half mile, I went out the next day and did the same thing. With the second day being a little easier than the first, I jogged that loop two times on the third day. After that, I gradually added a little more distance most every day and soon needed to expand my horizons, both with new and different locations to run and a need to find others who also enjoyed my new-found form of exercise. When I entered and ran my first race a couple months later — a 10k, which was further than I had run to that point and which I was able to complete without walking — I was hooked on running.
Now that was certainly not my indoctrination to running, as I had played whatever sport was in season while growing up, and they all definitely required running to some degree. Track was one of the sports I participated in, and since I was faster than the other kids in my class and all except a couple others in our school, I didn’t have to run as far and ran the sprints. Nothing further than the 220 for me! Yes, that was before the conversion to metric distances and my 10.25 hundred time sounds pretty good until it is revealed to be yards and not meters.
After many years of allowing my fast-twitch muscles to develop more slow-twitch muscle fibers, I would never try to run a sprint again and consider any measure of a mile or further to be “distance” running. Over the years, I have gravitated to running and competing at longer distance and have considered the marathon my main focus for the last several years. While some may consider running any distance to be a marathon, the marathon is a standard distance of 26 miles, 385 yards and competitions are held all over the world: up and down mountains, along forest trails, through deserts, on the Great Wall of China and even in Antarctica.
While training for and competing at distance events is one aspect I enjoy about running, it is certainly not the only thing. We all understand that any form of exercise is vital to leading a healthy, active lifestyle. Any running or walking program can help lead to positive results in a number of areas of life. Questions and comments about running or walking or other forms of exercise are welcome. First, though, I would like to address something else currently going on my life that others will hopefully find beneficial.
More about that next time.
If you are looking for park and recreation activities in the Topeka area, you've come to the right place – the Unwind calendar. Items for the calendar can be emailed to sports@cjonline.com.
