Trail Running: 6 Big Lessons I've Learned

The best kind of running is trail running.

There, I've said it. Getting out in nature, rambling over varying terrain, climbing and descending hills, being in the middle of scenes you can't get on the roads -- that's the stuff. Trail running engages me and challenges me in a way road running can't. I'm not just plopping my body down in a random spot and doing the same old thing. Every step is its own adventure, be it sand, rocks, roots, running water, uneven footing, brush or anything else the world can throw at me. It's energizing, invigorating. Unlike with road running, where it's easy to detach, trail running connects me with everything I'm doing, and everything around me.

One thing I hear a lot from people I invite to go with me is that they're unsure about trail running. But there's no special training or license. Here's some of the things I've learned about trail running over the past few years.

I Didn't Need Any Fancy Gear
There are some gnarly, technical trails out there. But that's not how I got started. I started out trail running on some short, relatively easy trails in parks not far from where I live. I wore my normal road-running shoes, and I was fine. Starting out, I ran short enough distances that I didn't need a fancy Camelbak or hand-held or vest -- I just kept water in my car. And running clothes are running clothes -- nothing unusual about what I wear.

These days, I do wear specialized trail shoes when going off road, and I do put on a Camelbak when I plan to be out for significantly more than an hour. But they're not necessary for a basic run.

I Had to Throw Pace Expectations Out the Window
The terrain on trails always slows me down. Depending on how technical and how hilly it is, I can be a minute per mile slower on the trails despite the same level of perceived exertion. That's OK. I go by time more than distance. The benefit is the same -- and possibly greater, since those climbs make me work muscles differently than I would on flat pavement.

It's Easier on My Joints
Because every step is different on a trail, each one puts a slightly different stress on my joints -- unlike road running, where the motion is very repetitive. I've found that after a really good trail run, I'm sore in more places, but I bounce back quicker, because I'm not super-sore in any one spot. Also, because every step isn't on rock-hard pavement, the ground absorbs some of the stress that my footstrikes would otherwise bounce back into my ankles, knees, hips and back.

The Scenery Is Great
This may go without saying, but getting out on the trails is a lot more mentally stimulating than simply rolling through suburban developments. No two runs are the same, even if you're on the same trail. The foliage, the wildlife, even the path itself -- they all change. Yeah, there are some great views on some of my road runs, but there's always something to see on every trail run.

And yeah, sometimes I get a little lost. That's OK, too, because it usually means I've found some new trails to run. I'm never afraid to take a turn that looks good, and see where it goes.

I'm Stronger in All My Runs
Climbing a gnarly hill is both cardiovascular and strength training for me. Not only am I working my heart and lungs hard, I'm engaging my glutes, quads, calves and core muscles. Sure, I can (and do) work hills on pavement, but when I'm on uneven terrain, I also have to pay attention to stability in all planes of motion. It's a workout!

The result is that I'm stronger on all runs -- hills, flat, paved, trail, beach, whatever.

It Toughened Me Up
Generally, even really bad conditions, the road is basically the same. Maybe I'll have to slow up just slightly in the rain to keep from slipping, or run around a puddle, or watch out for a few icy patches on snow-plowed roads. Not so much on the trails. If it rains, it gets muddy and slick. There might even be a few unavoidable puddles that I just have to hash through. Nobody's shoveling the path if it snows -- and clumps of snow falling from trees onto my head is super-fun.

There's also something of an ethos among trail runners that you don't wimp out -- you just go and adapt.

The result for me has been a lot fewer missed workouts and no treadmill. No whining. No complaining. I just go. And on those rare occasions that I do race, I never worry about the conditions -- I know I have the mental toughness to deal with anything.

Bottom Line: It's Just More Fun
Yes, trail running has improved my running and overall fitness, and helped me achieve more goals. But really, the reason I do it: Who doesn't love going out and playing in the woods for an hour or two? For me, it's kind of like being a kid again. No worries or stress -- just knocking around, getting dirty, doing my thing. What could be better?

Got some tips for trail running? Sound off in the comments below, on Facebook or on Twitter!

12 Things I Learned in Ultra-Marathon Training

As you may know, I recently completed a 34.6-mile, non-competitive run. It was the hardest thing I've ever done.

But over the course of five months and 900 miles worth of training, I learned a few things that I want to share.

You Have a Reserve Tank
With weeks of 60-plus miles, this probably should have been obvious to me. But it became truly apparent on my final long training run. I was 18 miles into a hilly trail run. It was rainy, and I was tired. I was ready to head for the car. Except...I was lost in the woods. I wound up running close to 21 miles that day, mostly because I had to. But the bottom line was, I had it in me even though I wanted to quit. That came in handy on ultra day, with temps and humidity both around 80. I was sooooo out of gas at mile 30. But I knew I had more. And yeah, I walked some, but I made it to the end.

There's No Such Thing as Bad Weather
Just poor gear choices. If you want to prepare to run long distances, you have to be mentally ready for whatever comes your way. It's not going to be perfect. Don't let the weather get in the way of your training. You can always put on another layer if it's cold. You can buy a water-resistant jacket for the rain and snow. Drill some screws into old running shoes to make spikes for when it's icy. Get a Camelbak or hand-held water bottles. And always, always, always carry a handtowel.

There's No Such Thing as Overtraining
Just under-recovering. Recovery is much more than just sitting on the couch after a long run. Rehydrate and pay attention to your nutrition -- that means carbs! Stretch after every run. Make friends with the foam roller, the "stick" and a nubby foot-massage ball. Use ice if you need to. Prioritize a good night's sleep. And yeah, sit on the couch, but also get up and move -- keep your muscles and joints limber for the next run.

You Gotta Make the Time, But You Probably Can
Unless you're Gary Robbins or Jim Walmsley, running 50 or 60 miles in a week is going to cost you close to 10 hours, and that's not even counting the time it takes to drive to where you're running, warm up, cool down, recover, etc. One week, I ran 13-milers on back-to-back weekdays before work. It helps that I'm able to work from home when I need to. But even so, it meant getting up early enough to log the miles -- and that meant getting to bed at a reasonable hour. Limit your TV time. You're probably going to have to put some of your social life on hold, too. And most important, you need to schedule your runs so you have a plan to work around. But if you want it, you can probably find the time to make it work.

You're Going to Get Obsessed
For five months, after work and family, the biggest thing in my life was running. I was spending plenty of time rambling around, but even when I wasn't, I was frequently thinking about it. It's hard not to when a) it occupies as much time in your life as it did for me, and b) you have a 34.6-mile run on your calendar. Remember that the people around you aren't in the same headspace as you, and most important, don't let your obsession get in the way of your relationships. I can't thank my wife Jackie enough for all the support and patience over the last five months.

Build the Mental Muscle
A run that long isn't going to go perfectly. There are just too many internal and external variables. You gotta roll with the punches a little bit. My plan: No treadmill runs regardless of weather, and stick to the schedule no matter how much my inner crybaby was screaming "I don't wanna!" In other words, the best way to get ready to put one foot in front of the other on event day is to put one foot in front of the other during training, no matter what.

Flat Isn't Easier
There comes a point in a long-distance run where, if there aren't some changes in elevation, you're going to feel completely worn out because you're using one set of muscles in the same exact motion for miles and miles. But when you throw in some climbs and descents -- especially if they're of varying grades -- you redistribute some of the work to other muscles. So more muscles get tired, but none of them get super-tired. Of course, if you're going to tackle some hills, you need to build strength in your core, hips, glutes and calves. Do squats. With weight.

Walking Is OK, But Walk With Purpose
On long runs, especially hilly long runs, it's a good idea to break into a walk every so often. It helps recharge your muscles, and especially if you've just completed a tough section, it brings your heart rate down. You simply cannot finish an endurance event if your heart rate is above the aerobic zone. (Test: Can you talk in complete sentences? If not, you need to dial back.) But that doesn't mean you're out for a stroll. Walk with purpose, like you're still trying to get somewhere. Your walking pace should be around 60 percent of your running pace. Your heart rate will still come down, but you'll still get the conditioning benefit and your overall pace won't suffer very much.

You Can Probably Shed Some Fat
Last fall, I decided to focus on strength training to prepare my body for the rigors of this build-up. Just before Christmas, I topped out at 200 pounds, which is 5 or 6 pounds more than I typically carry when I'm not in a training cycle. I knew I'd slim down a little and thought I'd probably go a bit below 190, as I have when I've run marathons. I had no idea I'd get down around 170. I was smart about my diet, but I certainly didn't restrict any calories. In fact, I used them all, plus some.

You Don't Need Gels
I kind of learned this by happenstance. Early in my training, I bought a box of GU gels, and I used two or three on each of my longer runs. Then I ran out, and I kept forgetting to order more. But I was also getting into distances where I was burning thousands of calories in a run, and a 100-calorie gel wasn't enough on its own anyway. I carried a baggie of jellybeans (just regular old jellybeans) for quick bursts of energy. I can fit a banana into the pocket in my Camelbak. And I planned long runs where I could stop at the car -- where I had PB&J sandwiches. (PB&J on whole-wheat bread is the perfect long-run fuel.) Other people eat trail mix, cookies and pretzels. During the ultra, I also ate pickle chips to help replenish electrolytes. Do a little experimenting to find the "real food" that works for you.

Get Used to Running Alone
Even if you have a bunch of running friends or belong to a running club, this is a simple truth: Most people don't want to run long distances on trails. Make your peace with that and do your own thing.

But Friends Are the Best
Something really awesome happened to me when things got really ugly during my ultra run, around mile 30: Two of my friends (who were running a shorter distance) stayed with me. (Look a little closer at the picture at the top.) When I needed to walk, they walked. When I picked it back up into a run, they ran. They encouraged me but kept it realistic, and we made it to the end.


All of these lessons will help me when I tackle my next challenge, whatever that is. I hope a few of them help you, too.

Tough Guys Really Aren't That Tough

You guys know how I feel about Bros at the gym.

They act like it's their domain, and either you're part of their tribe, or you're a loser. You're inferior. You're a wimp.

Don't believe me? Try asking a Bro what he does for cardio.

Now don't get me wrong: I love lifting. I love the feeling I get from having pushed or pulled a bunch of weight a bunch of times. I believe barbell squats are the king of all exercises. No matter what's on my fitness plate, I'll always make time for the gym. And I know plenty of lifters who aren't Bros.

But I have news for the Bros: You're not that tough.

Bros Are Babies About Cardio
   

Bros try to wrap up their hatred of aerobic exercise into some kind of tough-guy disdain, like, "Cardio sucks. Do you even lift, bro?" But what they're really doing is being wimps about it. Let's go for a run, fellas. Maybe let's go 10 miles at a 9:00/mile pace, and we'll see if you can keep up -- or even get past that first mile without gasping for air. Or let's hit the track for some 800-meter repeats. Uh-huh. Bros say they don't do this stuff because lifting is better, but the bottom line is, they're afraid to try. Because they know it'll expose them as weak.

The Weather Is Always Perfect in the Gym

If you know me at all, you know that I harbor extreme hatred of the treadmill. It's not that I think it's an inferior workout; I'd just rather be out in the world than on a hamster wheel. Even if it's snowing. Even if the wind chill is below zero. Even if it means running a marathon in rain, wind and cold. Likewise, if I have a #FrontPorchWorkout scheduled, I bundle up and do it. And there are plenty of runners who'll brave elements much worse than I will. What about those tough-guy Bros? In the gym - the only place they exercise -- there's no rain, no wind, no snow. It's never too hot, never too cold. Sorry, fellas, but that's wimpy.

"Bulking" Is an Excuse for Bad Nutrition

Scroll down to number-five in this Eric Bach piece on bulking. I see lots of guys like this at the gym. Yeah, they're stronger than me -- well, at least in their upper bodies. But they have bellies. I'm not talking about power lifters -- those guys are amazing and, frankly, in their own world. I'm talking about guys who have big biceps, big guts and big stories about their drinking exploits. Yes, you can get lean without a ton of cardio, but it requires discipline. And that's an aspect of mental toughness that many Bros simply don't have.

You're Plenty Tough

The next time you start to feel intimidated in the gym by the Bros, remember: You're plenty tough. You're not afraid of breathing heavy. You don't need climate control to be able to exercise. You have the discipline to keep a consistent diet going. Toughness is a lot more than building big arms, shoulders and pecs. Just do your thing and stay strong!

Let's hear about your toughness. Sound off in the comments below, on Facebook or on Twitter!

Don't Be a Bro

By now, I hope I've persuaded you to get into the gym and start lifting some weights.

But one thing that keeps a lot of people from starting a strength-training regimen is intimidation. People don't think they're capable. They're afraid of doing something wrong and getting injured. They don't know what exercises to do. And worst of all, they're afraid of encroaching on Bro Territory.

Bros are loud. They walk around the gym like they own the place. They curse and yell. They make fun of the other Bros. Basically, they turn the weightlifting area into their own domain. And that keeps a lot of people from getting the most out of their gym memberships, because they won't go lift.

And fellas, breaking news: I'm mainly talking about women.

No Regular Guy I know would want to scare anyone out of the gym. Being a Regular Guy is all about being your best you, and helping other people do the same. So don't do this stuff. Don't be a Bro.

courtesy Jay's Brick Blog (http://jaysbrickblog.com/)

Don't Drop Your Weights
OK, every once in a while you bite off a little more than you can chew, and you need to let the bar drop so you don't get hurt. But if you're doing it on every set, you're intimidating people. Your eccentric phase is supposed to be under control anyway, so just don't do it.

Don't Grunt Like an Animal
A little bit of grunting has been shown to be helpful to get you through a tough set. So if you need to let a little something out on the last couple of reps, that's fine. But if you're loudly grunting through every lift, you sound aggressive to other people. That's not you, is it?

Don't Pace Around
I get it: Between sets, you need to get up and keep loose. Fine. But don't pace the whole area like a stalker. Stay right around your apparatus. You're not on guard patrol.

Don't Curse
Let's face it: The testosterone is flying at the gym. But not everyone appreciates your rated-R sense of humor. It makes you sound unintelligent -- like the kind of guy who'd rather settle things with his fists. And even in 2017, many people find F-bombs offensive. Keep the language to yourself.

Don't Wear Ridiculous Clothes
Gymwear is pretty simple: shorts, a T-shirt, socks and gym shoes. Tank tops are OK if you find them more comfortable. The idea is that what you wear should be functional. I often see guys wearing obnoxious T-shirts -- with profanities, polarizing political statements or just ridiculous fitspo phrases. Those things are not welcoming. Leave them in the drawer.

Don't Shout Across the Room
We get it -- you're pumped. But what you think is just raw enthusiasm can easily come off as grandstanding and taunting. A little fist pump when you hit a big lift is great. Even a high five with your spotter. But keep the hooting and hollering to yourself.

Don't Sing Along With Your Headphones
The reason you're wearing headphones is that you can listen to the music you like and block out the other stuff. Don't assume that everyone likes your music, and even if they did, you probably aren't that good of a singer.

Don't Just Walk Away From the Bench
Dude, you're gross. Sorry, but it's true. So am I. Go get a wipe or the spray bottle and wipe your sweat off. Maybe the other Bros don't care, but the average Joe or Jane does.

Don't Check Yourself Out in the Mirror
The mirrors are there so you can keep an eye on your form, not for you to admire yourself. People find it offputting, narcissistic and intimidating when you're flexing in the lifting area.

Don't Hog Machines
You're not going to make many friends guarding multiple pieces of apparatus like a dog guards its bone. It's just one more reason for people to stay away from the weightlifting area. Plan your workouts more carefully, or if you really need to do a circuit, go early or late when the gym isn't crowded.

Don't Ignore Safety
OK, this one probably doesn't affect other people as much as it can affect you. Use collars. Get a spotter if you need one. Nobody notices you if you do things right. Everyone notices if you have a preventable accident. You may think you have it no sweat, but what happens if you sneeze, tough guy?

Don't Make It Into a Club -- Or a Frat
If you go to the gym frequently enough, you'll probably start recognizing some of the same faces. And you might even have friends who go to your gym. By all means, be sociable. But don't turn it into a private club. Don't you hate when you go to a party and everyone else is friends? People hate that at the gym, too -- and if you do it in the weightlifting area, you're scaring them off.

Don't Get in People's Way
If your gym has an open floor area for stuff like walking lunges, monster walks, sled pushes and the like, don't just traipse across it willy-nilly. Lots of effective strength training happens in places other than under a barbell. You wouldn't like it if someone crossed right in front of you during a lift; don't do that to other people.


I think the message the Bros send out is that they are more important than the rest of us because they're the serious, and we're just in the way. I suspect that a small percentage of them actually believe this, and I'm sure I'll never get through to them. But most lifters feel a strong sense of community, and really they want to welcome more people into that community. Problem is, they don't realize how intimidating their behavior makes them look. And instead of being welcoming, they're scaring people away.

You don't have to be a Bro to be a hardcore fitness buff. So don't be a Bro.

My 5 Favorite Track Workouts

Are you looking to take step 2 as a runner?

Once you've been running for a little while and have achieved your initial goals, you'll probably want to improve a little bit. That may mean adding some distance to your long runs, but for most people, it also means you'd like to get faster. There are many things you can do to improve your speed. But one of the best is speedwork.

I do most of my speedwork at the track. It takes the guesswork out of things. You know exactly how far you've gone. And track running means interval training.

The basic science behind interval training is simple: You force your heart rate up close to or even beyond your aerobic threshold. Then you bring it back down, which forces additional blood through your heart and strengthens it.

First off, no matter what workout you're doing, you need an adequate warmup. One lap really isn't enough. I run a full mile -- four laps -- at an easy pace before starting the workout. Maybe that's a bit much for you, but to achieve Level 4 Suck, you have to be able to give your run a full effort from the very first step.

When we discuss effort here, keep in mind the green-yellow-red scale: Green = you can have a conversation. Yellow = you can blurt out a few words. Red = you can't talk.

Are you ready? Here are my favorite interval workouts.

400 Repeats: These are meant to be run pretty hard. Go for 1 lap, with a half-lap of recovery. (Note: It takes a little paying attention to make sure you keep your starting and stopping points straight.) I do anywhere between 8 and 12 of these repeats. Effort level: Yellow bordering on Red. Significantly above 5k pace. You're not sprinting, but it should feel hard from the get-go. If you need to walk for some of the recovery half-lap, that's fine.

800 Repeats: 800s are probably the number-one staple for 5k and 10k training, and they're pretty good for longer distances, too. You do 2 full laps around the track with 1 lap of recovery. I try to work at least 6 of these repeats into my run. Effort level: Yellow. Slightly faster than 5k pace, with a slow jog during the recovery laps. If you're doing it right, your breathing will be just about back to a regular cadence by the time you start the next repeat. If you need to walk for a small part of the recovery lap, OK, but keep it to a minimum.

Mile Repeats: This is the one workout I'll do on the street. I have a good mile loop mapped out in my neighborhood, with an easy landmark halfway through. As with the 800s, warm up for a mile. If you're on the track, you'll do 4 laps, with 2 laps recovery. If you can get through 3 of these, you're doing pretty well. Effort level: Yellow, around 5k pace. It's OK if you go slightly faster, but not too much. You're doing a few of these, so you don't want to collapse after the first one. With a half-mile to recover, you shouldn't have to walk any.

Ladders: Ladders challenge you at various distances and speeds. You can work out a pattern that you prefer, but I'll do something like 400-600-800-1000-800-600-400. Recovery intervals are always half the distance of the previous hard part (except after the 1000 -- just recover for 1 lap). Effort level: The shorter the repeat, the higher your effort level should be. So you'll be close to Red on the 400s, but comfortably in Yellow on the 1000. You can play around with the distances, or even do something like 2x400, 2x800, 1x1600 (mile), 2x800, 2x400.

Straights and Curves: This is Level 4 Suck. It's deceptively simple: Jog or even walk the curves, sprint balls-out on the straights. Effort level: Red. If you can make it through 2 miles of this, you're doing really well. It's a killer.


After a tough interval workout, you should cool down for at least two laps at a nice, easy pace. You've built up a lot of lactic acid in your muscles that you'll want to clear. And once you're totally done running, don't forget the stretching. I do toe touches, a butterfly stretch and figure-4 stretches.


What's your favorite interval workout? Leave a comment or touch base on Facebook or Twitter!

3 Tips for Beginning Weightlifters

Let’s just start with the disclaimer: I am not an expert and I am definitely not your coach or trainer. The advice I’m giving here is meant to be general. If you’re unsure of anything having to do with weight training -- or any fitness regimen -- talk to a pro and make sure you’re doing things correctly.

OK, with that out of the way, I want to talk you into lifting weights.

Regardless of where you are on your fitness journey, what your interests are and what your goals are, strength training is an essential component. Lean muscle will make you a better runner, biker, basketball player or whatever. It will help with the yardwork and lifting the kids and so many other things. And come on -- lean muscle just looks good.

But starting out weightlifting can be confusing and intimidating. Believe me, I've been there -- not that long ago. As I said, I'm no expert, but I've gotten to the point where I'm comfortable anywhere in the gym. So here are 3 basic tips to help you take the first step.

   

Start Out With Light Weight

If you’re trying a lift for the very first time, err well to the side of safety. Don’t worry about getting the maximum benefit right away, and whatever you do, don’t worry about what other people are thinking -- they couldn’t care less. It’s much more important to learn the proper form for a lift and how that actually feels when you’re doing it, so that you can replicate that when you stack on more weight.

But even more elementary: You want to be sure you can get your full set done. If you fail the first time you try a lift, what are the odds you’ll try it again next time? If that means putting two 25-pound plates on the bar, so be it. You’ll move up pretty quickly.

If it’s really too easy, you can add weight. But if it’s too hard, you can get hurt.

Don’t Be Afraid of the Big 3

Bench Press

Deadlift Rack/Platform

Squat Rack

For the longest time, I was intimidated by the “Big 3” lifts: chest press, barbell squats and deadlifts. These are the lifts you think of when you think, “I pick things up and put them down.” They’re the ones you see the muscleheads doing, with lots of plates on the bar. And it’s easy to figure, “Hey, that’s just not for Regular Guys.”

First of all, every one of those guys had to try it for the first time, too. And if you’re listening to my advice, you’re starting out with a low weight. You’ll be fine.

The Big 3 lifts recruit the most major muscle groups of any strength training you can do. If you’re doing these three on a regular basis, you will work pretty much every muscle in your body. And that includes your core. If you do these three lifts, you will get stronger, no matter what else you’re working on.

Click on the links above for specifics about your form. Doing these movements correctly will give you the most benefit and put you at the lowest risk for getting hurt.

One big caveat here: You may be limited by an injury or simply from a lack of joint mobility. Even though I already said it in my disclaimer, I do want to emphasize this: If you're unsure of anything, enlist the help of a pro, and talk to your doctor if you need to.

Dumbbells Are OK

A good way to work up to the Big 3 is by using dumbbells to start. Though you can go heavy with dumbbells, you don’t have to. They offer some more flexibility with certain lifts. And you don’t have to worry about getting pinned under a barbell.

In some cases, dumbbells can even be better. With a barbell, your dominant hand or leg can do more of the work, and you might not even realize it. With dumbbells, each side is working independently, forcing you to do equal work.

•  For chest press and deadlift, you don’t really have to do anything besides replace the barbell with dumbbells. Form remains the same.
• Obviously, you can’t rest two dumbbells on your shoulders to do squats. Grab one and do a goblet squat, where you hold the dumbbell to your chest as if it were a goblet or chalice. Proceed with the squat.
• And of course, you can use dumbbells for pretty much all the accessory lifts, such as curls, rows and vertical shoulder press.

Some Little Tips:

• Use collars, even on deadlifts. You never want the plates to slide off the bar.
• Wipe down the bench when you’re done. Don’t be gross.
•  A standard barbell weighs 45 pounds before you add any plates.
• Watch other guys in the gym, particularly ones who look like they’ve been doing this for a while.
• Machines are good for pulls, such as rows, tricep pulldowns and lat pulldowns.. It’s OK to use them, too. 

Got any more great tips to help people get more comfortable lifting weights? Sound off in the comments below, on Facebook or on Twitter.

5 Dumb Little Tricks to Help With Pacing and Running Form

Do you feel like your running form is all over the place? Can you never seem to keep a consistent pace from run to run? Are you totally frustrated by either (or both) of those?

I'm not a running coach -- and I'm certainly not your running coach. But I have some neat little tricks that work for me, and maybe they'll work for you, too.

Turn Off the Tech

I have a really old smartphone. I could probably get money from an antiques dealer for it. And one of its problems is that it craps out completely when I use a GPS run-tracking app. So at some point I decided I would just have to use the stopwatch function, and log my runs after the fact. 

But something odd happened: Instead of depending on the voice from my phone to tell me how fast I was running, I got much better at understanding my own pace. I learned to pay attention to how hard I'm breathing, how much bounce is in my step, whether I'm engaging my glutes. When things feel the way I want them to for a particular run, I am usually within a few seconds per mile of where I want to be.

Focus on Your Breathing

They were running so hard their shoes flew off!

I mentioned that I learned to pay attention to my breathing when I turned off the tech. The "talk test" is my best barometer of how fast I'm going. I generally categorize it into Green, Yellow and Red.

• Green: Can talk in full sentences without strain. Easy run pace.
• Yellow: Can blurt out a sentence, but can't carry a conversation. 5K pace.
• Red: Can barely get a word or two out.
  End-of-race pace.

Watch for Your Feet

If you've read anything about running form, you've almost certainly heard advice to avoid overstriding. It's good advice -- the farther out from your body's center of gravity, the more pressure there will be on your knees. You want a stride that will allow you to strike the ground with your calf perpendicular to the pavement. 

I have a real dumb trick for this, but it works: If I'm looking straight ahead and catch my feet in my peripheral vision, I'm overstriding. That's a good reminder to dial back.

You may be wondering how you can go faster if you don't lengthen your stride. The answer is hip mobility. The better you can rotate your hip joint, the longer you can stride without getting ahead of your body's weight. And you've probably heard me say it before: That means squats. Real squats. With a barbell. And heavy plates on it. Squats are the single best developer of hip mobility that I can think of.

  

Check Your Shadow

If you've been running for a while, you probably have a decent idea of how you look when you're doing things properly. If the sun is to one side or the other of you, you can glance at your shadow and get a sense of whether your form is how it's supposed to look.

Just be sure it's safe to look away from dead ahead. Don't do this in traffic, in a crowded race or on a technical trail.

Run With Your Dog

OK, I know this isn't an option for a lot of you. But I know that if Lily has to break into a canter, and not just trot, I'm into race pace. Sometimes that's what I want. But if I want to go easy, I try to keep her in a trot.

One caveat: If you don't stop your watch every time, you have to factor in poop, pee and sniff stops into your pace mentally. I'll often lose 30 seconds a mile this way.

What Are Your Tricks?
Everybody has some little trick for keeping things in order. I've shared my faves -- how about you? Sound off on Facebook, on Twitter or in the comments below!

The 4 Stages of Suck

Sometimes working out is fun. Sometimes it's tough. And sometimes it just flat-out sucks.

But how do you deal with the suck? What do you do when your legs and arms are dying and your lungs are burning? I think that it comes down to your mindset.

And thus, the 4 Stages of Suck

Definitely not a quitter.

Stage 1: Quitting

If you're just starting out on your fitness journey, you're going to hit a wall -- and probably pretty quickly. I would be that most people who've tried to set up a fitness routine have given up at least once. And it's usually because of unrealistic expectations.


Stage 2: Survival

Once you've gotten the basic hang of exercise and maybe set up a weekly routine, you'll probably get to the point where, when things really start to suck, you can at least slog through. Your form may suffer and your performance may slack off as the workout goes on, but you'll at least get it done.


Stage 3: Fighting Through

The New Jersey Marathon was a fight!

Regular Guys who've been working out for a while know that just getting something done isn't the same as doing it well. If you want to get the full benefit from a tough workout, you need to try to keep up your performance the whole time. And yeah. it really sucks to push that last interval when your body is screaming for you to slow down, but that's when the improvement comes.


Stage 4: Embracing the Suck

You may never experience this one. Or you might feel it once in a while, but not every time. Regular Guys aren't going to get to the point where this is the norm in a hard workout. But the big jumps will happen when you welcome the suck. You're looking for it. You want it. And you push your workouts to ensure you get it.

I want to add something about Stage 4: Be careful! It's easy to get overtrained or injured when you're actively seeking the suck.

What stage of suck are you at? Sound off on Twitter, on Facebook or in the comments below!

Am I Still a Regular Guy?

If you’ve been keeping up with my admittedly sporadic blog and Facebook posts over the past three or four months, you probably know that 2016 has been a breakthrough year for me. I’ve set major PRs in the marathon, half-marathon and, most recently, the 5K.

You may have seen this pic on Facebook recently.

You probably also know that when I’m not on the road, the trail or the track, I’m kind of a gym rat. I’m not afraid of free weights and especially not the “Big 3”: deadlifts, squats and bench press. I believe these have helped me both with general fitness and specifically with running.

I’ve come a long way since I started the blog back in December 2014. But it's also planted an existential question in my mind: Am I still a Regular Guy?

The whole point of being a Regular Guy is Keeping Fit and Living Your Life. It's about finding the balance between your real priorities and being healthy enough to engage fully in those priorities. Being able to keep up with your kids, keeping your heart strong so you can enjoy grandkids someday, having the physical dexterity and endurance to handle the housework and yardwork that comes with life. That sort of thing.

Here I am getting the yard ready for a party. Tough guy!

So what does it mean that I:

• Run advanced intervals, such as mile repeats, progressive repeats, etc.?
• Have bookmarked articles such as Perfect Supersets for Strength, Muscle and Spinal Health and The Role of Muscle Fibers in Running?
• Recognize all the regulars at two different gyms?
• Have to force myself, kicking and screaming, to take a week off to heal up some nagging injuries?
• Am in the Top 1 percent of runners in MapMyRun's You Vs. the Year challenge?
• Came in 11th overall at that 5K where I set a PR?

I'll admit: I don't know. I am by no means an elite athlete, that's for sure. I'm certainly not the fittest, buffest, most ripped dude at the gym. And I honestly do try not to be that guy at parties, on social media or anywhere else. 

And yet, here I am wondering. I'm definitely past the point of just trying to lose (or keep off) that beer belly. I'm definitely past the point where I go to a race with the goal of finishing and having fun. I'm at the point where I'm wondering just how good I can get. How much I can lift. How svelte I can look. How fast I can run (especially that one). 

But this isn't just about me and how I view myself. My goal is to have a Conversation about Keeping Fit and Living Your Life. To foster a discussion and a community where we Regular Guys can talk about our health and fitness without devolving into uber-competitive, crazy complicated, ultra-technical, totally unrealistic ridiculousness. It's only worth keeping up this blog and the social-media accounts if it's relevant to you guys.

I guess my challenge is this: Can I relay ideas that hit home for everyone -- or at least most of us -- while pushing myself further and further in my own fitness journey? Or will I just get too caught up in the minutiae of what I'm doing to have a basic, simple conversation? 

And not for nothing, but can I do it without being a jerk? This whole piece has an obvious undercurrent of "yeah, I'm in better shape than you are." Just because I'm at a certain point on my journey doesn't make it any better or worse than where you are on yours. We all have our own lives and our own priorities, and no matter how good the information and ideas in this blog are, you're not going to read it if you think the author's an asshole. After all, there are things in life that you're way better at than I am, too.

So my pledge to all you Regular Guys: I will do my best to keep doing what drew you to this blog in the first place. I'll work to relate my experiences and my reading to what works in your lives. And I'll try to remain humble while I do it. 

Because at heart, I really am a Regular Guy, too.

Me and some of my best tailgating buddies. (courtesy Lou Matino)

A Walk to Believe: 5K for Eric LeGrand

Folks have a lot of reasons for running 5Ks. It's a challenge to get off the couch. It's a way to test your fitness without the grueling aspect of a marathon. It's just flat-out fun to be part of a race. But the best reason to run a 5K is for a cause that's near and dear to your heart.

As you probably know, I am a Rutgers alum and a die-hard fan of the Scarlet Knights football team. I've been with them through some down, down times. There was a winless season. There was a year we lost to the worst team in the country and then a lower-level team in successive weeks. There've been at least two heartbreaking losses with major bowl games on the line. But the most gut-wrenching day for every Loyal Son and Daughter I know was on October 16th, 2010.

That Saturday, Rutgers took on Army at MetLife Stadium in New Jersey. It was a close game in which Rutgers mounted a late comeback. On an RU kickoff late in the game, Eric LeGrand raced down the field and made a jarring hit on Army returner Malcolm Brown. A hit so jarring, in fact, that it left Eric paralyzed.

But since that day, Eric has been a source of inspiration not just for Rutgers, but for the entire country. He refuses to let his injury keep him from his goals. He's been working hard at rehab for more than five years now. He's part of the radio announcer team at home football games. He graduated in 2014 and addressed his fellow classmates. He's written two books and is a constant presence on campus. He's won the Jimmy V Award for perseverance at the Espys, and he's the only Rutgers football player to appear on the cover of Sports Illustrated. And just this month, during his commencement speech at Rutgers, President Obama said that Eric inspires him.

Eric is such a special and important part of the Rutgers community that it's only right that we do what we can for the cause most important to him. And so that's why I'll be running the 5K on June 5th at A Walk to Believe: One Step Closer for Eric LeGrand.

This year's event is the sixth annual walk, and the second year that it's been a USATF-certified 5K. Last year, runners and walkers raised $82,000 for the Christopher and Dana Reeve Foundation to benefit spinal cord research. In 2016, Eric has challenged us to clear $100,000 -- and we can do it with your help.

The course begins and ends at High Point Solutions Stadium on the Rutgers campus. It wends around the school's golf course and affords some pretty views -- and it's flat and fast. There are festivities before and after the race, and there are always past and present football stars who are more than happy to take a photo with you. And you'll surely get a chance to meet and talk to Eric himself.

You can sponsor my run by contacting me through Twitter or Facebook, or you can donate directly at AWalkToBelieve.org. And if you can come out on June 5th, please sign up. It's a great race and a great day.

So come on out and and RUn to bELieve!

Marathon Is Over... Now What? 6 Strategies to Keep Up My Momentum

So you might have heard: I had a successful 2016 New Jersey Marathon.

Training for the race, thinking about the race, writing about the race, boring all my friends and loved ones with my obsession over the race -- that's dominated my life for the past four months. And now it's done. So now what?


Time to Evaluate

I haven't really had enough time to evaluate my long-term goals. But the first choice I have to make is pretty simple: How much of my fitness regimen do I want to direct toward running?

Last year, I wrote about the benefits of being a generalist as opposed to a sport-specific specialist. Unless you have very defined goals, I think you're better off trying to mix up your fitness regimen to work on all aspects of your fitness -- strength, flexibility, mobility, speed, endurance, etc. After all, the rest of your life doesn't specialize, does it?

There is no question in my mind that, before this training cycle, I was in better overall shape. I know for sure that my upper body was stronger, and I definitely had better muscle definition. So I absolutely want to regain some of that.

At the same time, I've made positive strides (pun intended) in my running, and I don't want to regress. I do plan to run another marathon in 2017, and I'd like to maintain my running-specific and aerobic fitness levels, rather than have to start building from close to scratch next time around.

So I think the answer is the same one I had in January: and. Now comes the tough question: How do I ramp up my routine and I find the time and energy to accomplish everything I want to? And what about, you know, life?


6 Strategies to Keep Up My Momentum

Scheduling: Training for a marathon makes scheduling easy: You just follow your training plan. But a big key to keeping consistent in your fitness regimen is to have a routine. Now that I'm not on a specific training plan, I'm going to have to create my own schedule, to be sure that I accomplish what I want every week.

Maintain Successful Strategies: I wrote in a recent Facebook post that I'd like to stick with my new level of alcohol intake, without being a stick in the mud. That's going to mean leaving the beer to the weekends and limiting nights out to two or three drinks. Also, I need to do my best to get to bed on time, to maximize sleep, and to focus on my diet -- stuff I did well the past four months.

Keep the Mindset: After my first marathon in 2014, I got off a regimented schedule. And that led me to ease off the throttle a bit. I ran a fall half-marathon with sporadic training and an early spring half with basically no training. I also had about nine months where I didn't belong to a gym. What happened? I allowed myself to feel that three or four days a week with any exercise -- even just a 20-minute bodyweight session -- was OK. I gained weight, lost endurance and lost muscle definition. Last June, I started to fix things,being sure to do some kind of workout at least five days a week. And now: My goal is to bring purpose to every workout session, just like in marathon training.

Diversify: My wife has been bugging me to try yoga for a while. I think now is the time, concentrating on hip mobility, core stability and glute activation. I also want to work on plyometrics; the simplest plyos for runners is jumping rope. And I plan to keep weekly interval training on the schedule to work on getting faster.

Take Advantage of Vacation: I tend to concentrate my vacation days in the summer. Those days are a great time to ramp up on exercise, when you don't have the time pressure of commuting and work.

Keep Learning: I am certainly no noob on the roads, at the track or in the gym. But I'm no expert, either. I have lots to learn about pacing for various running workouts. And there is seriously no end to the number of strength exercises I could and should be doing -- not the least of which is the deadlift. I won't get better than I am now if I just keep doing the same old stuff.


Walking the Walk

If I can hit all these marks, I believe I'll be in much better shape to embark on another marathon-training cycle in the beginning of 2017, and I'll improve on my time. Now comes the hard part: Putting the plan into action.

And really, that's what being a Regular Guy is all about: Getting stuff done. Figuring out your fitness priorities and doing what it takes to reach your goals.

It kind of feels like New Year's Resolution time. So let's get to it!

What do you do after you've reached a big goal or milestone? What are your next steps? How do you avoid settling for good enough? Sound off in the comments below, on Facebook or on Twitter.

6 Smart Things I Did to Set a Marathon PR

So my second marathon is in the books.

And despite some really awful conditions on Sunday at the New Jersey Marathon, I set a huge PR. Sure, you would expect to see some improvement the second time around -- that's the case for just about anything in life, right? But I went from 4:18:32 to 3:54:47 -- that's 23:45 faster!

So what did I do differently?

If you've been keeping up with my marathon-related posts the last few months, you know that I got much more serious about my training regimen and my taper. I'm not going to re-hash all that here. What I want to talk about is race day and the couple of days beforehand.

Rest

On Friday, I more or less spent the entire day on the couch. I didn't do work, and I limited my chores. (My lawn looks like a jungle, by the way.) 

On Saturday, we had some errands to run, but while we were out, I realized I wasn't giving my legs proper rest. So I waited in the car while my wife (bless her) ran into the grocery store to buy the last-minute items we needed.

Later Saturday, at the race expo, we took one spin around the various booths. Tried a few samples of products, but we didn't hang around long.

Me and my friend Dan on expo day (courtesy Christine McDevitt)

And even when we arrived at the start area (Monmouth Park) on Sunday morning, I sat on the floor for as long as I could before heading to the corrals.

Every last bit of rest you can put into your legs helps when you're running 26.2. Conserving all those little expenditures of energy can really add up.

Eating

I've been talking for a while about carb loading -- because I'd been doing it for close to three weeks. The last few days before a race are key, though. I had rice with almost every meal. I consumed very little fat, as I wanted to save those calories for carbs. And dinner both Friday and Saturday was pasta.

The morning of the race, I ate a bagel with strawberry preserves (not cream cheese or butter), and a low-fat concoction of whey protein, water, chocolate syrup and iced coffee. My glycogen tanks were as full as they possibly could be.

Pacing 

I'd read extensively on pacing strategy for a marathon. It's a much different beast than a half. In my recent half-marathon, I set a strong PR with some serious negative splits (running faster in the second half than the first). Ask 100 experts, and 99 of them will tell you that the key to a fast time is to start slowly and finish fast. But one article I read blew that idea out of the water. The thing is, most people just can't hold a faster pace in the waning miles of a full marathon -- it's just too far, and it just takes too much out of you.

That jibed with my experience the first time around -- not just me, but the people who finished in around the same time I did. Your body can store only so much glycogen, and your slow-twitch muscles can hold out only so long. 

OK, so I didn't want to go out too fast and risk an early bonk, but I figured my best bet for a solid time was to acknowledge that I'd probably slow down at the end no matter what. So I decided to start at a reasonable pace instead of holding way back. That paid off, as I did the first half in 1:56:11, and the second half in 1:58:36.

I will bet that had I gone out slower in the first half, my second half wouldn't have been any better. 

Fueling

As I wrote a few weeks ago, I felt that one of my downfalls in 2014 was the lack of a good fueling strategy. Even a fully carb-loaded runner won't have enough glycogen for 26.2 miles. There's only one way to fight this: Ingest some carbs during the race. (I know that some people advocate "fat adaptation," but it's a difficult strategy that requires months of preparation, and research is mixed whether burning fat for energy actually leads to optimal performance.)

I decided that I would take a GU energy gel roughly every five miles, around aid stations so I could drink some water to help with digestion. GU delivers 100 calories of a carefully engineered balance of glucose and fructose, which ensures that your body will absorb as much of it as possible. And between GUs, I determined that I'd grab Gatorade at rest stations to get a little more carbs and some electrolytes.

I didn't stick exactly to my plan -- I started on the GUs a little earlier than 5 miles, and wound up ingesting one more than I'd planned on. But the overall strategy worked: Take the carbs before you feel like you need them, because by that time, it's too late.

Flexibility

It's impossible to execute a race plan exactly as you've drawn it up. There are just too many variables. As I mentioned, I started on my GU regimen a bit early, and I kept taking them every 4.5 miles instead of 5 -- which helped me keep my energy up. 

It was wet and miserable all day long. (courtesy Jacqueline Richter)

Another area where I needed to be flexible was in my gear. The temperature was around 50 at the start and pretty much stayed there all day. The wind was strong enough to make it feel a little cooler. And there was the rain. So I started out with my rain jacket, gloves and a water-wicking baseball cap. By mile 3 or so, I realized the rain jacket was going to be too hot, and leaving it unzipped would be really annoying. So when I reached my group of supporters for the first time, I dropped the jacket and gloves with them. I also left my wool ski cap, which I had just in case but determined I wouldn't need.

And though I'd planned to stay with the 4-hour pace group for a while, I realized early on that the two pacers with that group weren't running even enough splits, and so I decided to get out ahead of them and not look back. By mile 3, one of my main goals was not to see those people again -- and I didn't.

The Little Things

• For races where it might be cold, I buy a used coat at Goodwill and wear it to the starting line, and then drop it right before the start. I also wore an old pair of pajama pants. A woman standing near me had a tank top on and was freezing. Since I had my rain jacket on, I gave her my old coat, and I think that helped her.
• I always carry a hand towel to wipe away sweat -- those freebie golf towels you get a pep rallies and the such. But I figured I'd have sweat plus rain to wipe away, so I carried two of them. Let me tell you how nice it was to pull out a dry towel around mile 20.
• I always walk through aid stations (when I get a drink), but I took one extra walk break. The New Jersey Marathon course goes through the old, abandoned Asbury Park Casino. I made the most of the respite from the rain to take my hat off and shake it out, really towel myself off, and get myself organized for the final six miles. I'm certain that this helped me focus in the home stretch.
• When I hit a rough patch, I used mental tricks. I kept thinking of all the people who sponsored my run and how I couldn't let them down. I paced myself behind someone for 3 or 4 miles. I tried talking to people to get my mind off my fatigue. It all helps a little, and lot of little things add up.

It All Added Up to a Great Finish

Check out that awesome support team! (courtesy Christine McDevitt)

I can't claim any responsibility for the great support group I had all over the course, but seeing my wife, my family and one of my good friends between miles 24 and 25 was one helluva pick-me-up. I thought I might have to stop to walk some. But instead, I actually had a kick for about the last mile and a third. I was freakin' moving! I don't recall seeing a 40k timing mat, so I don't know my split in that last 2k, but I'd bet I was around my half-marathon pace. And there is no better feeling in a marathon than passing people in the home stretch and barreling through the finish line. It was awesome!

Have a story of your own to share? Sound off in the comments below, on Twitter or on Facebook! 

Taper Madness: The End of Marathon Training

Do you know what a taper is?

If you've ever participated in an endurance event, you surely do. But if you haven't, you may not be aware of how training changes in the last few weeks leading up to a race. It's kinda crazy.

The simple idea behind a taper is that in the two to three weeks before your race, you gradually dial down the intensity and duration of your workouts. So for runners, that means scaling back on the distance, and cutting out speedwork and heavy lifting. It seems counter-intuitive -- why wouldn't you keep working hard right up to the race? But studies have shown that a taper can improve your performance by as much as 3 percent. My goal is to finish under 4 hours, so 3 percent translates to more than 7 minutes.


What Actually Happens to Your Body?

As you probably realize, marathon training pushes your body well beyond what even reasonably fit people are comfortable with. My peak week, right before the taper, included 46 miles of running -- about 7 hours' worth of exercise. (And that doesn't even count warmups, cooldowns, walks to and from work or any other activity.) Really, you're on a razor's edge: You're maximizing your endurance and fitness just short of the point of overtraining or injury.

Lily has been resting up, too!

So by gradually dialing back on mileage, you really accomplish three big things:

• Replenish your energy stores, particularly your glycogen. Glycogen is the blood sugar your body prefers for energy.
• Gives your muscles a chance for recovery. In other words, get some rest!
• Allows you to heal up all those little twinges and dings and aches you've been nursing.

So How Do You Go About Tapering?

Experts say the taper begins "immediately upon completing your last long training run, which is usually between 20 and 23 miles." That's generally three weeks out from the race, as it was in my case, when I went just shy of 22.

You won't find me lifting!

Dial back the mileage. The idea is to start allowing your body more rest, but you don't want to give back all of your gains. So you can't just stop running altogether. Instead, you gradually decrease to the point where, in the week just before the race, you're running just enough to keep your muscles limber. My last Sunday run was 8 miles.

No strength training. The taper is a time for your muscles to repair. In three weeks, you're not going to lose significant strength. But you can do some damage if you keep trying to lift heavy. You want those muscle fibers to repair, not to get torn again. Plus, much as with dialing back mileage, cutting out resistance training will help build glycogen stores. Even non-aerobic training uses energy.

Dietary changes. This is when the carb loading really starts. To avoid the dreaded 20-mile "bonk," you want to go into the race with as much glycogen in your system as you can hold. In week one of the taper, you also try to ramp up on protein, to aid in muscle repair. But after that, you start building up your carbs. In order not to overload on calories, that means a big reduction in fat -- as little as 10 percent of your calorie intake. I've been eating so much fruit, rice, potatoes, pasta, bread and other carbs that I'm ready to cry. After the race, I may just grab a spoon and a jar of pesto. I've also cut even further back on alcohol and limited myself to one cup of coffee a day, since both are diuretics.


But Really, It's Mental

The hardest part of tapering for me is the mental game. I'd just spent the past three months or so working as hard as I possibly could to prepare for the rigor of 26.2 miles. And all of a sudden, you're supposed to take it easy. No, having an extra half-hour because you only ran 3 miles doesn't mean you should add in a HIIT routine. Yes, it's OK to stretch out on the couch. No, there's no benefit to adding in a few extra miles. And go ahead and eat, eat, eat -- just make sure it's carby.

When you've been driving this hard for this long, the idea of letting up is enough to drive you nuts.


Have you ever tapered for a big event? What successes and failures did you encounter? Sound off in the comments, on Facebook or on Twitter!