I am very happy to say that you can find me today over at the Oxygen Mask Project – the concept that these bloggers have put together jives completely with my philosophy here at Run Luau Run. Please take a moment to check out the many great posts they have put up (including mine!).
http://oxygenmaskproject.com/2012/02/06/be-selfish/
Posted in health, motivation | Tagged Bloggers, guest blogger, guest post, oxygen mask, oxygen mask project, philosophy | Leave a Comment »
4:10 AM – the alarm on my phone goes off – a mix of a loud snoring sound and the phone vibrating on my nightstand.
4:10 AM.
Ugh.
Am I really gonna do this? Do I really WANT to do this?
10 miles? Really? It’s 30° outside.
It’s cold.
It’s dark.
I could just hit the snooze…or better yet, just go back to sleep until 6:45.
Sleep is good right? We all need sleep, don’t we? Maybe I’ll just close my eyes…
***
I’d rather be sleeping….but then who’s gonna run these miles?
– My post on Facebook at 4:12AM
***
As I covered my 10 miles during the predawn hours this morning, I realized just how good I felt being out there on the road.
Yes, it was early.
Yes, it was dark.
Yes, it was cold.
But I felt great. Despite my apathy at 4:10AM when the alarm went off, throughout my run I. Felt. Great!
I talk a lot on this blog about inertia. It is one of the strongest fundamental principles of physics – a body in motion tends to stay in motion, a body at rest tends to stay at rest. I believe it also is a fundamental principle of the human condition. One of the most difficult things for us as humans to do is to change our inertia – couch potatoes rarely get off of the couch. Compulsive exercisers rarely stop – for fear that they might not get going again.
The key, for those of us in the middle, is to understand that inertia is real and that to go from rest to motion, we must go through what I like to call the “Toughest Ten Minutes of the Day”. It’s those ten minutes of putting on the shorts and shoes, walking out the door and moving that in all likelihood is the hardest part of your workout…unless maybe you’re doing hill sprints, but that’s a different kind of tough. No matter what your workout is going to be, no matter how physically demanding, the key is overcoming the mental hurdle – the anticipation of the pain or burn, the expectation of the cold air, the knowledge that this could take a couple of hours, the call of your pillow, comforter or couch.
That ten minutes before your run can be the most difficult part of your workout. Unlike a job you may not like, you are not getting paid to run. Unlike a class you are dreading, you are not paying to attend. In both cases you have the extra motivation of dollars to show up. Unless you are Ryan Hall, Kara Goucher or the like, you are not getting paid to run. The motivation has to come from within. You have to fight that feeling that maybe I’ll just sit here instead for this workout.
I promise you, if you can overcome those toughest ten minutes of the day, whether in the predawn hours, midday or late at night, the payoff is well worth it.
Posted in health, motivation, training | Tagged body in motion, couch potatoes, Inertia, motivation, principles of physics, running, toughest ten minutes | 8 Comments »
If you don’t follow politics at all, you may not know who Tim Pawlenty is. He is a former governor of the state of Minnesota who decided to run for President. He was part of the large field of Republican candidates who were vying for their party’s nomination. Last summer, after finishing a distant 3rd in the meaningless Iowa Straw Poll, Pawlenty unexpectedly dropped out. Who did come in behind? Michele Bachmann and Ron Paul. He finished ahead of everybody else, yet, because he didn’t finish as strongly as he would have liked in a straw poll, he quit.
***
New Word Definition:
Pawlenty – verb, pawlentied
Earlier this week I started marathon training for the upcoming Sugarloaf Marathon. 18 weeks from this past Sunday I hope to cross the finish line in Kingfield, ME in under 3:15:00. I need to run a sub-3:15 in order to qualify for Boston once again. That’s over 4 minutes faster than I have ever run a marathon. For my very first run, my program (the Pfitz 18/55 plan) called for a Lactate Threshold Run – 8 miles, with 4 of those miles coming in at or around half-marathon pace.
Half-Marathon pace for me should (read: used to) be around 7:05 per mile. Try as I might, on that first run I couldn’t maintain a pace faster than 7:30 per mile for the required 4 miles. Mentally is was a blow. 7:30 per mile is 4 seconds slower per mile than the pace I would need to run 26.2 miles in order to achieve my goal.
And I could barely maintain that pace for 4 miles?
My first thought was I need to re-evaluate; maybe I’ve passed my peak in running; maybe it’s time simply to log the miles, run the races, but ignore the times; maybe I should quit my quest to return to Boston.
But then I thought of Tim Pawlenty. He has GOT to be kicking himself right now. After the carousel of conservative Republicans who have taken turns being the “Anybody But Romney” candidate, Pawlenty has to be wondering “what if?”.
Pulling out prematurely is never a good thing…
***
And so, despite the disappointing finish in that first training run, I am pressing on, because, dammit, I am no Tim Pawlenty!
Posted in boston marathon, motivation, training | Tagged finish line, iowa straw poll, lactate threshold, marathon pace, marathon training, quitting, running, Sugarloaf Marathon, Tim Pawlenty | 7 Comments »
There's an app for that...
Every New Year hundreds of thousands of people vow to change their ways, to improve themselves. These “resolutions” come in all forms, but one of the most common is about weight loss and fitness. My friend Greg over at Pre-Dawn Runner wrote a post recently about just these sorts of resolutions and why 90% of the time, people are bound to fail at them – whether it is over-ambition, too vague goals, or simply not knowing where to start, a lot of resolutions grind to a halt before they even get started.
One of the suggestions Greg had was tracking calories. I have had many a friend ask me what they can do to get fit and lose weight, and I almost always reply with “running and calorie tracking”.
You may have heard of and rolled your eyes at the concept of calorie tracking, thinking, “I’m not going to be one of those people who counts calories”.
If you are, I want you to stop for a second and reread what it is I suggest and what it is you say you don’t want to be.
Go ahead…
Go back and read my reply and now read your response.
There is a difference, albeit one based on semantics. What you call “counting calories” I call “tracking calories”.
I believe there actually is a huge difference between the two.
What’s the difference, you ask?
If you are counting calories, that implies you are keeping an eye on a certain number that you are allowing yourself throughout each day. Every time you “count” a meal, you are subtracting that number from what you’ve been told your total for the day can be. Each passing meal, snack, or beverage becomes something that you dread and in the end the joy of eating is taken away. At that point, you probably give up on counting calories.
Now, if you are tracking calories, you are simply keeping track of what you eat. As the days go by, you come to realize, based on the data you’ve collected, just how much you are eating. You may find that some days you eat more, others you don’t, but eventually, you get to a point where simply start to make better choices because you know what’s in the food you are taking in. If tracking the calories themselves seems too time consuming (though there are apps for that) take one step back and simply keep a food diary.
The concept of tracking calories or keeping a food diary isn’t about worrying and wringing your hands over every meal or snack, but rather to give you a picture of what your habits are – which then allows you to visualize making changes for the better. As you make those changes, the proof is right there in front of you in both your notebook (or smartphone) in black and white, on the scale and in the mirror.
It’s a lot easier than you think!
Posted in diet, health | Tagged calorie tracking, counting calories, diet, lose weight, new year's resolution, resolutions, running, semantics, weight loss | 10 Comments »
I have never been big on New Year’s Resolutions. I find them to be somewhat silly – seriously, if you want to do or change something, why not do it the moment you think of it? Why wait for the turning of the calendar?
That being said, I must admit, there is something about wiping the slate clean and starting anew.
While I was out for a run on Saturday, I spent my time contemplating 2011 in terms of running and fitness. I started that year with a bang, averaging nearly 200 miles per month for the first 5 months. But then something happened. I interpreted it as losing my mojo, but if I’m going to be completely honest with myself, I think I just burned myself out. Even with big races on the horizon (Around the Lake in July, the Vermont 50 in September and the New York City Marathon in November) I just couldn’t get myself motivated and back into a rhythm.
I kept telling myself, “next week…next week I’ll get back into it”, but it just never happened. I ended the year probably averaging less than 50 miles per month over the last 3 or 4 months (that’s including the races!).
As I ran my quick 4-miler on Saturday, I looked back at 2011 with some regret and disappointment. For a year that started off so promisingly in regards to running, competitively it ended in the dumps.
But now, it is 2012 – nothing has changed except the number at the end of the calendar. Nothing has changed, yet maybe everything has changed.
I now have a clean slate. 2011 is gone. 2012 is here.
I don’t know if I have it in me to ever hit 3:15 in a marathon (what I need to get back to Boston as a qualifier). After pouring so much energy into reaching Boston in 2011 as a qualifier, maybe that fire is gone. That doesn’t mean that I won’t try come May at Sugarloaf. My 18-week training plan starts next Monday. My plan is to train hard, but not burn out – for that reason I am going to stick to the Pfitz 18/55 plan as opposed to the 18/70.
2011 ended in a mess – my running was haphazard and inconsistent at best. 2012 won’t start off with the explosion of miles that 2011 did, but hopefully, I will be able to find a steady, consistent pace…that IS what running a marathon or longer is all about, right?
Posted in training | Tagged clean slate, mojo, New Year, resolution, running, training | 6 Comments »
It was 11°F out that morning.
[tweetmeme source=”luau” only_single=false http://www.URL.com]
It’s 35°F outside and I’m walking the kids into school. I’m in my usual uniform – t-shirt, cargo shorts and flip-flops.
We walk by a mom who shakes her head.
“You are ridiculous,” she says laughing. It’s nothing new. She’s seen me dressed like this during the Winter since Katie was in kindergarten. I smile, saying, “I just generate the heat from the inside.”
And then it strikes me.
Maybe I’m on to something.
Maybe I’ve come up with the next trend in fitness/health/weigh loss.
But how to cash in on this ridiculous theory?
***
The theory? It’s simple (and ridiculous, I know) – by sticking with shorts, t-shirt and flip flops through the colder month, my body is forced to generate heat so my core temperature doesn’t drop. Generating heat requires burning calories. Burning extra calories means eventual weight loss. It’s that simple.
I don’t suggest going out in 20° weather and walking around like me if you haven’t done it before. Just like anything, you need to build up to it – get your engine used to the idea of burning even while at rest. I’ve been doing it since college, and it took me a few weeks to build up to shorts and a t-shirt level. Most people assume that I’m from somewhere waaaaaaay up north when they see me walking around mid-winter like it’s a nice, summer day. Actually, I grew up in South Florida, which, to me, explains why I’m more comfortable this way. I grew up in shorts, t-shirt and flip flops (when I wasn’t barefoot).
My freshman year in college (in New England) I experienced my first real winter. That winter, as my gaggle of buddies moved from one fraternity party to the next, I realized just how much of a pain winter clothing was. Overcoat, gloves, hat, scarf…all of it had to come off when you got to a party. Then you struggled your way through a sea of people to get a beer, only to then work your way back to your winter clothes to put them back on and move to the next party to do it all over again.
What. A. Pain.
So I stopped bringing the overcoat. And then the jacket. Then the scarf, the hat and the gloves. Even then, when I would get down into the packed fraternity basements, I would still feel overheated, so I finally went to shorts and flip flops.
I haven’t looked back since.
***
Now, before you start with the “you’ll catch a cold” or “you’re gonna get sick” routine that most of you “layerers” say, understand this – cold temperatures do not make people sick.
Germs, bacteria, viruses – they make people sick. Cold weather will make people’s noses a little more runny due to heat differential, who then wipe their noses with their hands and then touch the things that you eventually touch. Those that are already sick end up spreading their germs by not keeping their hands clean. So don’t keep the layers on just because you’re afraid of getting sick. Just keep your hands clean.
***
So who wants to try a science experiment with me and strip for the winter? 20 minutes a day. That’s all you need. And you don’t have to do it all at once. Use the 30 seconds it takes to walk from the parking lot to the grocery store; the 10 minutes it takes to walk the dog for his morning poop; the 5 minute walk from your train to your job. Just 20 minutes of cold exposure a day and see what happens. You might find a revved up engine, renewed energy and maybe even a little weigh loss. If you think of it, take a picture of yourself out there among the “layered” and post it to the Run Luau Run Facebook page.
Happy stripping!
Posted in health, Odd Ball, Uncategorized | Tagged burning calories, cold, core temperature, fraternity party, heath, ridiculous theory, stripping, weight loss | 2 Comments »
This video is old, but I saw it just the other day for the first time. It made me think of my ongoing struggle to get back into the swing of things.
This video is relatively new. It was posted by a doctor who is advocating exercise in a very simple, easy to understand way. The statistics quoted should be enough to get you up and moving.
[tweetmeme source=”luau” only_single=false http://www.URL.com]
I hope that you will take the time to watch both videos.
As we get into the thick of the Holidays and the spirit of giving, I can’t help but wonder how many of you aren’t thinking of/giving to yourselves, forgetting that, as much as you want to be able to take care of those around you, if you don’t take care of yourself, you won’t be good to anyone.
As daunting as it may sound, taking care of yourself doesn’t mean you have to train for a marathon, like Roger, the gentleman in the first video. As the second video points out, just 20+ minutes a day of walking can reduce your chances of getting high blood pressure by nearly 30%.
30%!!!
What I like about the first video is not that the guy ran a marathon (though that is awesome!) – no. The thing I was most moved by was that he latched onto a reason to get himself moving. Sometimes, doing it for ourselves is not enough motivation. We seem to disregard the concept of self-care, or at best put it low on the priority list. Sometimes what it takes is a cause, a reason. Roger found that cause in his niece and because of that, he was able to find the courage, the strength, the reason to keep going; and he is now a transformed man.
If you are struggling, and self-motivation isn’t enough, do it for a cause, a reason – your daughter, your son, your mother, your dad, your sibling, your spouse, a friend or do as my friend David does in this —>post<— about charity.
I have never bought into the concept that we are destined to remain the shape we have lived with or are currently in – I was a lollipop until after college (big head, toothpick body). You can change your body, mind and soul. They go hand in hand in hand.
Find a reason. Find a cause.
After they thank you for your efforts, you’ll inevitable thank yourself.
Posted in health, motivation | Tagged Charity, giving, health, obesity, running, self care, self motivation | 2 Comments »
[tweetmeme source=”luau” only_single=false http://www.URL.com]
A while back ago I wrote a post railing against the Almighty. It was a dark time in the Luau household.
I was angry.
Bitter.
Lost.
Since then, I think I may have come around to the idea that god exists.
How else does one explain the phenomenon simply known as Tebow.
Here is a young man who, by all accounts, is exactly what he presents himself to be – a devout follower of Jesus who doesn’t seem to have a mean bone in his body. For those who somehow have missed Tebow-mania, he is the 2nd year quarterback of the Denver Broncos, who, against all odds and lack of sound throwing mechanics, has managed to save the season of his team – the team started the football season 1 – 4; since taking over the starting job in Denver, he has led them an 8 – 5 record and has his team sitting in first place of their division.
That’s 7 – 1 as a starter – with poor throwing skills and a simplified offense. His performance during the first three quarters of each of his games has been dismal, I mean “you should bench this guy” dismal. Yet, somehow, at the end of almost each of these games, during the last minutes of regulation, Tebow is simply magic, dare I say, divine – enough so that his mid-contest prayers have led the Global Language Monitor (the online equivalent to Webster’s) to acknowledge Tebowing as a word – Tebowing, the act of ’taking a knee’ in prayerful reflection in the midst of an athletic activity.
But it hasn’t only been what Tebow does on the field – it’s the weird things that are happening to the opposing teams late in games. Defenses that were tight vises though 58 minutes, suddenly loosen over the final two minutes; offenses that simply need to kneel on the ball, run plays that leave time on the clock for Tebow to work his magic; fumbles; interceptions – all unlikely happenings in the final minutes of a game played by supposed professionals.
Yes, there are angels in the backfield and they are being led by the Mile High Messiah.
The thing is though, this doesn’t help me in my rant from so many weeks ago. The fact that “g”od is helping the Broncos win and propelling one of his favorite sons to victory only goes to solidify my doubt in “G”od.
While god lifts Tim Tebow, He continues to allow autism to torment my little girl and millions like her. While god helped Franco Harris catch the immaculate reception, He continues to allow savage acts of violence against the fairer sex, all in the name of religion. While god led Curt Shilling and his bloody sock to victory in game 6 of the 2004 ALCS, He allows disaster upon disaster to kill hundreds of thousands of innocents.
Maybe god really did make us in his image – sports fans who think the Red Sox winning the World Series after 86 years was a bigger event in 2004 than the election of our first African-American President.
And so Tim Tebow and god face their first real test this weekend when Tom Brady, Bill Belichick and the New England Patriots travel to Mile High Stadium.
A win for the Broncos will only go to further Tebow’s messianic following, but a loss will, in my opinion, do him no damage – everybody knows that Tom Brady and Bill Belichick are football deities in their own right.
Maybe the Greeks and Romans had it right.
What does this have to do with running? I’m not sure, except for maybe the fact that before my next race and maybe at one of the water stations of my next marathon, I’m going to Tebow and pray to Ryan Hall and Kara Goucher.
Posted in Odd Ball, Uncategorized | Tagged God, proof of god, running, sports, tebow, tim | 4 Comments »
[tweetmeme source=”luau” only_single=false http://www.URL.com]
I went to the doctor’s office yesterday. The last week or so I’ve had this water-logged feeling in my lungs and have been suffering from what I can only describe as fatigue and lethargy. In addition, as I explained to the doctor, my throat feels “hairy”. It had become bad enough that I spent Tuesday morning in bed because I felt so bad.
Finally, Jess firmly insisted that I needed to go see a doctor. Pneumonia has been going around and she didn’t want me to put myself at risk for no reason.
So I went.
The doctor did all of the usual things – heart rate, blood pressure, ears, mouth, throat culture. Then, because I was complaining about some shortness of breath and a heavy chest, she ordered an x-ray to make sure I didn’t have anything seriously wrong with my lungs. Everything came back A-OK – aside from slightly elevated blood pressure (a genetic trait I inherited from both parents) everything was not just normal, but better than normal. Even my hacking lungs came back perfectly clear on the x-ray.
***
Some of you may remember a post I wrote back in March about the Hazards of Running. Well, I’ve got one more to add after my visit to the doctor. After examining me thoroughly, the doctor said the reason I felt so crappy was that I was in such good shape.
Huh?
Right. I didn’t get it initially either. The bottom line was that all the running and push ups and healthy eating had created such a well-honed machine that a little bronchial virus threw the whole system off kilter. Essentially, if I were overweight, eating processed foods and smoking a pack of cigarettes a day, my body wouldn’t notice a minor virus taking up residence in my lungs, but because my system is cleaner and leaner than most, I got sidelined by what is pretty much just a cough.
Ah, the price for feeling good all of the time.
Maybe it’s time to start eating Twinkies and smoking Camels again.
Posted in health | Tagged good shape, health, running, sick | 6 Comments »
Check out the new page I created for all those looking for a Race Pace Buddy:
https://runluaurun.com/race-pace-buddy/
Posted in Uncategorized | Tagged 10K, 5K, Half-Marathon, marathon, Race Pace Buddy, running, ultramarathon | Leave a Comment »
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