Amateur Runner

The Spirit of the Marathon

2011-11-01T22:17:00.000-04:00

If you plan to run a marathon or need the inspiration just to run, the documentary film bearing this title is a must see. It chronicles the journey of six people over six months, as they prepare for the challenge of the Chicago Marathon. Certainly, for me, it set the right tone: a great time-lapse video of the entire course, the rigors of the amateur and the elite in preparation, and the burning desire of a couple that wanted to build on this to achieve bigger and better things. If you plan to run this race or many like it, you get the bragging rights for being in the same field with Olympians and world champions – what other sport compares!

Chicago is known for its notoriety in popular American culture and also for its modern architecture, so what better place to weave through the city streets and marvel at the people and structures over a span of four hours. Many of the great and beautiful cities have rivers or canals that snake through them, and Chicago is no exception. It has the Chicago River and the great lake Michigan to cradle the city of big shoulders. My dream has always been to plan long runs around the picturesque bodies of land and water, and this was one part of my dream fulfilled.

The feel of a big city and Marathon Majors’ race was apparent from the start – over a million spectators, a field of over 40000 runners and an expo the size of a large auto trade show.

I wanted to finish with a new personal record, but inside me I felt bullish and bearish in turn. The course is said to be flatter and gentler than New York. That made me feel bullish. My training log clearly indicated that weekly mileage was barely above thirty miles in the month leading up to the race. It needed to be well above forty to get me in PR shape, so that made me bearish. A million things need to be just right, or else your performance remains mediocre at best. When something goes really wrong, the performance is completely shot, and failure looms large. I was with my family (huge plus), but the weather was overly warm (not a good sign), there was amazing crowd support (another huge positive), but I was too much on my feet the previous day catching the city sights (not good). And so the yin and yang played on.

On race morning, being so pumped, I was at a 3:50 pace half way through and leading up to hugs and kisses from family on the sidelines. I was at 4:00 pace with three miles to go. Finished in 4:07. Success? – Yes!. Failure would be not finishing. A key decision point came at mile 18 when the overhead billboard showed temperature exceeding 80: should I try to get inside four hour mark and risk passing out from a heat stroke, or stay cool and just finish. I chose a sensible middle ground – determined that I will reduce my pace, but will not walk unless I was at a fluid station. In the end, the hot weather played a major spoiler, but in not being hot headed and boorish about a lower finish time, I won. The medal was mine to keep. Did not meet the fate of the dreaded DNF (did not finish), that would have been uncool.

Near the halfway point ready to be greeted by family

The Chicago marathon was in the news cycle for many days following the race both for sad and happy reasons. A runner, firefighter by profession, collapsed and died just 500 yards short of the finish line. A pregnant female runner gave birth two hours after the finish. Marathon mimics life, it giveth and it taketh.

What it Takes to Run a Marathon

2010-11-19T09:29:00.000-05:00

Running a marathon is a daunting prospect, but well within the reach of an average person. I’m ‘Exhibit A’. Having recently completed my eighth full marathon (yes, that's me at mile 18 of the New York City Marathon. credit Vanita), I decided to capture what it takes to run one. It is difficult to share the experience gained from several years of running the marathon in just a few paragraph, but let me give it a shot.

So here are my Cliff notes on what it takes to run a marathon:

• Consistency: It’s not enough to do an occasional long run. You need to keep up with weekly running mileage targets for months and even years on end. This requires an extraordinary level of commitment and prioritizing the run over other equally important things competing for your time. My own targets started with 15 miles/week building up to 40 miles/week in the weeks leading up to the marathon.
• Ability to bear pain and discomfort: Not many good things come easy in life, and marathon is no different. You need the ability to haul yourself and make that long Sunday morning run, bear with the pain from blisters, sore muscles, and aching joints. Pain is the norm and not the exception
• Ability not to be discouraged or dissuaded easily. While many well wishers will support you, many others will ridicule you or offer perfectly logical arguments on why you should not even begin to attempt it. Sometimes your own mind will play games.
• Training: Once you have overcome the basic obstacles, you need to be well informed on what it takes to finish the job - what it takes to ramp up and taper down, the speedwork, the hill repeats, the nutrition, etc.
• Strategy: After the first marathon, there is a tremendous urge to do better. The improvement comes from not just increased training, but also from adopting many smart strategies. For example, see Bob Glover’s article on this topic here.

If you are on a quest to run one in the future, I hope my thoughts are more than helpful!

A Day to Celebrate

2010-11-10T11:18:00.000-05:00

It was everything they made it out to be, the New York City Marathon, that is. It was a folk festival like no other. It was a moment to savor for the 44,829 men and women that finished the 2010 edition of the race. It was time to take a deep breath and appreciate the moment, as the large banner in the sky put it rather succinctly. It was also the culmination of a gigantic effort put together by the organizers, the New York Road Runners Club.

From far above, the start of the race resembled a swarm of ants streaming out of their hole to gather food for the day. While not quite out to get food, we were certainly on a mission to conquer the streets of this great city and our inner demons. Brooklyn and Queens were lined with fans several rows deep, welcoming the hordes into their neighborhood with raucous music and colorful banners. Manhattan greeted us with a wall of cheering fans, mostly friends and families of runners.

The thought of my own family waiting by the corner of 96th street close to mile 18 kept me in amazing form, and meeting them ever so fleetingly gave me the energy to surmount the dreaded wall. The finish at the Central Park was spectacular and steeped in history. To be in the company of legendary finishers from the years past was humbling, Later we learned the news about Haile ‘the king’ retiring, and the gritty finish of Edison Penya, the Chilean miner with an indomitable spirit. We finished a good race on a beautiful fall day, and in the process became part of the folklore of one of the most storied races in the world of marathons.

A Summer of R&R

2010-09-23T16:38:00.001-04:00

Relaxation and Running that is. Lounging at the pristine beaches of Maui, my thought immediately went to a run on the sand. Did not waste much time and set out on a four mile run. The feeling of warm sand on the feet and the cool water from an occasional wave was incomparable. Martha Beckwith in her book on Hawaiian Mythology writes about mythical Hawaiian runners: “Ulua-nui, a famous runner of Oahu, could carry a fish from Kaele-pulu pond in Kailua around by way of Waialua and bring it in at Waikiki alive and wriggling. Makoa (or Makoko), the swift runner of Kau, when Kamehameha had his awa preparing (at Kailua), was sent to Hilo to fetch mullet from the pond of Waiakea adjoining Puna, a journey which today would take a man four days, and returned with the fish still quivering.” Needless to say, such feats were impossible to replicate back there, but fun facts to know.

On this first full day of fall, I feel good to have done justice to summer running. After a brutal New Jersey Half Marathon where the temperature hit the mid 80s, the summer heat continued to be relentless. Hit a funk, and had the poorest monthly mileage in the 60s. Picked up the steam with 16 weeks left for the NYC marathon, and averaged over 150 miles in the next two. So it feels good to have all of that behind and ready for the final stretch of 6 weeks. Fall is my favorite season when I look forward to the crisp cool air against my body as I run along the parks and beaches of Staten Island. The lazy, hazy days of summer has finally given way to hustle and bustle of fall.

Keeping it Honest

2010-09-06T18:33:00.000-04:00

As in life, many aspects of running are highly personal, individualistic, and based on the honor system. You are not accountable for your actions to anyone but you. Whether or not you did your best, strove for excellence or just went through the motions is known only to you. We often brag about our achievements, lay claim to rewards, but when it comes time to own up to our failures, missed opportunities, a determination unfulfilled, we are strangely silent!

In preparing for a marathon, long runs interspersed with speed-work and tempo runs, there is an element of honesty. Wouldn’t it be great to cut short the long run, say, lop off several miles and make it a 10 instead of 15? How about just plain skipping some of the shorter runs and convincing ourselves that we can always make it up later? Nobody will know! We could brag about the 40 mile week, but let the 10 or 15 mile week just slip by. Again, as in life, such procrastinations and lack of honesty comes back to bite you. As they say, how well you do in the fall marathon depends on how well you trained in the summer. There is a delayed onset of effects. This means that sticking to a strict training schedule has to begin early!

On race day, when you achieve your goal and did not almost die doing it, you can crack a smile. Keeping it honest has its most handsome reward set aside for race day.

The Climb

2010-08-30T09:02:00.000-04:00

As a consistent runner, you morph from a beginner to an amateur, and with an abundance of talent, a professional. No matter what, the thoughts go from figuring out how to complete a run to how to shave off minutes and even seconds from your pace. The best analogy to describe the process of improvement is that it is a climb – never comfortable, always demanding.

How a runner handles an incline, a hill, or for that matter repeating hills in the course of a long run, really determines how he or she will make forward progress with running. All these years of running has taught me this: If you can take the hills, expect that unexpected, not be daunted and deterred by steep inclines, then you are well on your way to mastering the run!

So the climb is really the essence of running – it is a mental test and it is a physical test. It tests your perseverance. Are you going to stop and walk or trudge and plod along in the face of pain? Once you conquer the hills, the rewards are enormous. The level ground feels like child’s play, and the top of the hill offers beautiful vistas and a great sense of satisfaction. A triumph over the climb is really a triumph over running itself!

Crawl, Walk, Run

2010-08-22T16:33:00.000-04:00

As I continue to increase my weekly mileage in preparation for a much anticipated NYC marathon, I have to think of all contingencies and be prepared. No matter what, I need to be in the finish column, and produce a respectable time, given the circumstances. As I weigh my options, I hark back to the basic mantra, “crawl, walk, run.” The preferred option is to run, run, run. Most amateur marathoners will agree with me that it is a tall order.

The way we first begin to conquer a greater distance is to go one step at time. Once we conquer that, the basic principles used to get there come in very handy. So here are some of the contingencies that we are faced with – the day can turn out to be hotter than anticipated, you may have a nagging pain, parts of your body begin to cramp, you are flat out tired, exhausted, you did not find the time to peak and taper properly, and a host of other influencers that pop out of the left field.

My first order of defense is to begin the crawl – a jog with a shuffle akin to a swimmers front crawl – that conserves energy, but also moves you forward at a decent pace. If you slow down too much or just begin to walk, the outlook is bleak. The remaining distance to cover seems to grow ten fold, and if this happens early on, there is not much hope to finish anywhere close to a respectable time. The last resort is a pairing of walk and run, avoiding the temptation to extend the walking session.

If you are an amateur like me, do your best leading up to the run, and then be prepared for the worst! To paraphrase Forest Gump, “Race day is like a box of chocolates… You never know what you’re gonna get!” I’m really hoping for a sweet one!

Preparing for the Big One

2010-08-16T11:12:00.000-04:00

With every passing day, the NYC 2010 marathon (Nov. 7) looms larger. There is a growing urgency to be in the best possible shape to ensure that the only race day surprise is a pleasant one – that of finishing in a reasonably good time and preferably with a new PR. The marathon course winds itself through several bridges, city streets and ends in shady Central park. There are indeed many bridges to cross, just getting to the starting point!

In a strategy guide provided by the New York Road Runners, Bob Glover captures the essence of what it will take to finish the race with the least anguish (http://www.nyrr.org/resources/training/marathon_strategy.asp) – concentration and mental toughness! He is talking about the second half, and as they say, the marathon really begins after 13 miles! One of the essential strategies emphasized here is pacing. I have been a victim to bad pacing in pretty much all my marathons and need to stick to his advice. We all need to battle the ‘triple terrors’ as he puts it: lactic acid accumulation, glycogen depletion and dehydration.

In the end, the sweet taste of the Fall Marathon will depend on the sweat equity built up in the summer. I have found that running 20 mile weeks and peaking in the mid 30’s has served me well in prior marathons. For this big one though, I’m upping the ante, starting with weekly mileage in the mid 30’s and hope to peak in the mid 40’s. Leave the rest to the marathon angels, marathon demi-gods and the God himself!

A Lesser Outcome

2010-06-06T17:59:00.000-04:00

This running season has been marginally unkind to me. After running all kinds of races – the full, the half, the four miler, and a host of other, I have not managed a single PR. I’m finding myself comfortably settling to run the races a shade under my original PR’s. Is that by design or from my best effort falling short I cannot say. It does seem as though I’m doing this to spare the pressures of going for a PR and instead enjoying the race.

This brings me to a more philosophical question – If the second best outcome can save you the stresses, glare and pressures associated with getting on top, would you settle for it? Is this an outcome you would rather prefer? Do people hold back on purpose so that they are not singled out and made to defend their title the next time around? We remember names of first place winners but those below completely escape our collective memory and psyche! Usain Bolt and Michael Phelps were clearly number one at the recent Olympics, but who were the number 2’s?

To some extent, I miss the thrill of a new PR, but I think I’m a happier person just trying to work hard, stay fit, and not having to make every race a do or die attempt to gain creeping elegance. In a society that puts a premium on number one, getting to be better than the rest, it is worth shouting out loud that there is some virtue in settling for a lesser outcome.

Race Day Ritual

2010-05-21T23:22:00.000-04:00

Let us talk about one of running’s mundane issues, lists. More specifically about makin’ a list and checkin’ it off to avoid race day unpleasantness. Some marathon race web sites will actually publish such a list for runners, starting with the most important task of attaching the timing chip to your shoes, and down to getting safety pins to pin your race number bib. It is well worthwhile to maintain and review this list and avoid aggravation on race day.

So, here are some things I obsess about, as do most runners. First, apply Vaseline to the feet, chest and other areas that are subject to chafing in order to avoid blisters and bleeding. Second, pack cliff shots or Gu Gels or other similar substitutes to replenish your energy reserves. Third, always double or triple knot your laces. It is annoying to say the least to have to stop during a race to tie laces. A race cap and shades to keep you protected from the unkind rays of the sun or that rain shower from pounding your face. Further down the list, prepare for extreme cold with the right protection gear: hand warmers, gloves, skullcap, etc.

Going down the list, a plan for fueling for race day and taking a dump is never trivial. Many a poor race performance can be attributed to bad choice of food before and during a race, and not able to properly relieve yourself. To carb load or not, how much to drink, how much time before a race to stop any further intake – these are non-trivial and for each one of us to make up our minds. In the end, we need to be in tune and rhythm with our bodies, methodically check off the race day list, and leave the rest to the racing gods.

More Gas in the Tank

2010-05-12T15:39:00.000-04:00

I took a short break from blogging to make time for some introspection. I have shared much unsolicited advice, but I wanted to make sure that I’m not hypocritical, that I actually practice what I preach. Lately, I have read several articles on running that talk about the extra energy reserves we possess even when our minds make us believe that they are severely depleted. I wanted to put this theory to test and then share my thoughts.

The theory goes that human beings possess an energy reserve that can be summoned during a time of dire need. This is some sort of a built in survival mechanism. A runner once recalled that towards the end of her long run, as she was about to flop down, a dog began to chase her. New found energy made her sprint the last half mile. While most runners feel exhausted at the end of a planned long run and feel that they are running on vapors, it can be argued that the gas tank is not empty.

So it was at my last half marathon in Long Branch, New Jersey. They day of the run turned out to be unusually warm by early May standards, hitting low 70’s at the start and moving though the 80’s during the course of the run. The high humidity in the mid 80s did not help much either. I began with an idealistic goal of 8:30 mile pace, but soon came to a crawl by mile 10. Surely, I thought, there is more gas – I had run a full marathon less than six weeks earlier! A combination of a sense of shame and the cheer from the crowd in the closing miles made me pull out all the stops and as a result, I managed to get my average close to 8:40 pace. The lesson: Bide your time and you can surely tap that extra reserve!

An Unspoken Bond

2010-04-12T10:22:00.000-04:00

As I step into the starting corral of the marathon, I’m in the company of a few thousand strangers. However, with an eye contact and a perfunctory exchange of well wishes, there is also an instant rapport! Together we are about to put ourselves through several hours of wrenching physical and mental challenge and hope to emerge cathartic and victorious in our own way. The running community shares a common tacit bond coming from a shared experience of training and knowing exactly what the next person has been through to get here.

A friendship often blossoms from the increasing time you can spend with another, getting to know them personally. In this age of sound bites, we tend to say hi and good day in the same breath! If you have a few hours to kill over a long run, you can certainly go deeper than that. Shared long runs undoubtedly make for better friendships and lasting camaraderie.

The shared running experience among marathoners is unique. We juggle running with family and full time jobs; confront common injuries such as pulled hamstrings or a nagging knee and know these by their real medical names! We go through spurts of new PRs and then plateau; we employ common training tactics such as tempo and hill training. We also share a common challenge, which is to break through physical and mental walls to conquer the marathon. What is there not to comprehend, when we are juxtaposed and have a similar mind set? As we cross the finish line and mill around as a sweaty, tired and exhausted crowd, a simple acknowledgement says a lot!

The Restless Body

2010-04-02T16:29:00.000-04:00

You’ve heard of people being annoyed, edgy and frustrated on account of not getting their daily fix of coffee, TV, internet, newspaper, and a long list of things. Where runners are concerned, that list also includes a weekly quota of miles. I can say from my experience that when you have built a lifestyle and rhythm around running and that is disrupted for any reason, your body craves a run and your mind is restless.

When you have suspended running for a couple of days a sense of unease begins to set in. If that continues for a few more days, there is actual pain in the muscles that are not exercised. The psychological effects are more painful to the point of causing depression! Such desperation requires drastic measures. We can go to great length to steal a run. I know folks in Tuscon Arizona that get up as early as 3am to catch a run before the intense heat later on virtually rules out an outdoor run. In New York, I have no qualms getting up at 4am just to catch a run if the rest of the day is eaten up with mundane matters.

With extended absence from running, the body goes through considerable withdrawal. There is even a paper in Behavioral Neuroscience (Kanarek, et. al) that such behavior is also exhibited in rats! They conclude that excessive running share similarities with drug-taking behavior, and that it might be possible to substitute drug-taking with naturally rewarding behavior!

The National Marathon Experience, 2010 Edition

2010-03-29T05:53:00.000-04:00

We made this a family affair and hit DC like mall rats. The weather was a balmy 70F, but the Cherry Blossoms had not quite bloomed. We stayed at a hotel overlooking the White House, but apparently Obama was hunkered down trying to get his health bill passed. Staying so close to downtown and taking advantage of the great weather, the whole family paid a pilgrimage to our founding fathers, and in the process trekked over five miles!

The warm weather and the missing President and Cherry Blossoms did not portend too well. However, what was definitely on my side was plenty of miles logged and a solid training regimen prior to this event. In the last two months leading to this, I had logged over 110 miles each month, run through snow and ice, and did the customary long runs, tempo and speed work

Alas, there was no PR, but it was not a disappointment either, with the second best time to date. I finished a shade under four hours, so I cannot really complain. The lessons learned are that if you want a PR, you have to be REALLY driven, motivated, trained, focused and have luck on your side. On the other hand, if you are well prepared, it lessens race day jitters, ensures a comfortable finish, and there is no real distress and frustration.

Run Comfortably Hard

2010-03-23T14:55:00.000-04:00

Commonsense, yes. Obvious, no! Your ability to run longer and faster is inextricably tied to the lactate threshold – the point at which the metabolic wastes from burning the energy begins to overwhelm you! Run comfortably hard in training, and you are bound to raise this magical threshold! Below this level, more oxygen is used that naturally aids the fuel burning process. Go above this and the energy to power your legs are produced less optimally, and differently. This is the essence of what leading trainers and athletes have learnt over the past 25 years!

Well, this is easier said than done. That is why Aberto Salazar gets to keep his job and the elites flock to him! Over the last six months, I’ve worked consistently on this rule. I cannot quite say that I will set new PRs, but I have certainly experienced a marked ability in going faster over increasingly longer distances.

Ultimately, performing well in a race is all about employing the right strategy that makes sense given the current state of your health, fitness, amount of training and race conditions. However, one thing that is in your control is to be prepared to extend your muscle power to its limit by pushing comfortably hard in training.

Energy Cost of Running

2010-03-07T15:14:00.000-05:00

There’s no free lunch in running either. With every mile you cover running, you pay with the currency of energy. Some pay less, while others pay more, and the quality of the run differs wildly. As a runner, I’m greatly interested in understanding how I can run a distance such as a marathon in the best possible time. It turns out that the answers are never simple, but understanding the energy cost of running is a good place to start. The science of running can be daunting, but much of it can be translated to a set of intuitive rules.

Your body is a vast storehouse of energy, hidden away in the glycogen and fatty acids. You release energy by burning through them, brokered by ample oxygen (aerobic) or very less oxygen (anaerobic). Run too fast and you are burning through this reserve rapidly while using less oxygen; run too slow, your energy reserve is under utilized. The aerobic consumption of energy when optimized, which essentially means training at or below the lactate threshold, leads to your best run. Oxygen deprived or anaerobic runs go past the lactate threshold, sap away your energy reserves quickly, accumulating blood lactates that have the potential to freeze you in your tracks! Intertwined with the concept of energy cost, which is the amount of oxygen consumed to burn energy, are the concepts of VO2Max and running economy. The former has to do with the maximum amount of oxygen you can consume, and the latter, the oxygen consumption at runs just below the lactate threshold.

The bottom line is this: wash away your blood lactates more efficiently, improve your lung capacity, improve your running economy by cutting energy costs, get your VO2Max to the max, and you can be a new and improved runner!

Run Like a Pro

2010-03-01T10:14:00.000-05:00

I like the careless abandon of an amateur, while craving the abilities of a professional! As a casual runner, I set my own schedule, pick the races I want to run, and do not care a whole lot about the competition. I envy the pro for their dedication, their methodical and scientific approach and their superior abilities. In short I yearn for the best of both worlds.

In any field, it helps to observe a professional at close range and adopt their discipline and techniques. This is the surest way to set you apart. In this age of the internet and plentiful publications on any topic, it is not difficult to pick up on the ways of a pro. There are journals like ‘Peak Running’ dedicated to the finer art of the run, with detailed thesis on nutrition, the training regimen of the Nike Club, and the methods of the worlds’ leading trainers. Even mundane rags like the ‘Running Times’ and ‘Runner’s World’ have tips from top runners, core strengthening exercises and training plans for all distances, neatly categorized by beginners, moderates and advanced.

While maintaining a life that is as close to normal as possible, I have to weave the discipline and regimen of a pro: cross train with a swim to improve lung capacity, do hill repeats to condition the muscles for extreme stress, speed workouts for a good finishing kick, and finally tempo and long runs all mixed in the course of a week. A tall order indeed, but the results can be sweet!

Take it Easy

2010-02-22T09:04:00.000-05:00

A past survey by Runner’s World revealed that a very high percentage of runners (over 60%) like to think of themselves as perfectionists. I can certainly relate to that! It creeps up on you unexpected, like a silent mugger. With every run, you want to increase your pace ever so slightly. Every few weeks, you have an urge to increase the mileage. During speed workouts, you want to push pace barriers – after successfully handling 8 minute per mile pace, you want to see if your body is capable of 7:30! Before you know it, you are contemplating dangerous inclines and speeds.

There are several issues with the perfectionist runner – you push yourself to the point where you begin to define your self worth by meeting some very unrealistic goals. The fun of a run begins to fade, usurped by a burning desire for new PR’s. If you are not careful, this can also lead to painful self inflicted injuries.

I have discovered a cure for this: set aside time for really slow runs! These easy runs well below normal pace do you a world of good. You run with complete abandon, mock at your wrist watch, take in the scenery, observe people and break all of those forbidden perfectionist rules. The best part of your slow run: feel invincible that you could possible do an ultra marathon at this pace. Of course, the pace of this slow run never sees the light of your log book – you earned the right to toss it right out of the window!

Outliers

2010-02-14T18:14:00.000-05:00

If a country of 228 million adults recorded approximately 400,000 marathon finishers in a year, it would account for approximately 0.175 percent of the adult population. So a marathoner would most likely be considered a statistical outlier. Sure enough, misconceptions abound regarding this breed of human that is willing to endure 26 miles of torture for a shiny medal! We marathoners are alternately praised as endowed with outstanding natural ability or dismissed as irrational eccentrics with giant sized egos.

Nothing could be farther from the truth. As Malcolm Gladwell theorized in his book bearing the same title, outliers are not really outliers, but the product of a concatenation of extraordinary circumstances that put a person at a certain place and time, combined with the initiative that this person seized to his or her advantage.

For me, the circumstances turned out to be in the form of mid life doldrums, and a stark realization from the aches and pains that my youth was fast evaporating! The opportunities came from the ability to spare enough time to put in the miles with a combination of a supportive family and a job that allowed me flexibility to fit in the required training. So it is perfectly possible for ordinary folks like you and me to be in a position to be extraordinary!

Runner’s Tech

2010-02-08T10:49:00.001-05:00

Last week the weather outside was terrible, dropping to the mid teens. Yet my 20 mile long run turned out to be delightful! Comfortable running seems like an oxymoron, but technology has indeed kept pace with our creature comfort needs. Armed with hand warmers, light polyurethane extreme cold winter jacket and thinsulate gloves, it felt like any other late spring run in singlet and shorts.

Technology today makes running downright pleasurable, no matter what the conditions are outside. Goretex waterproof jackets are great for rain. New non-chafing material used in comfort fitted socks for each foot prevents corns and blisters. Knee bands help with reduced knee lateral movement and impact. GPS watches calculate distance, pace and get you back home! High tech shoes accommodate all shapes of feet and pronation and come with a wide range of cushioning. Runner’s world technology of the year was the little disposable printed electronic chip used to measure your race time and splits. And, for the competitor in you, if you cannot afford a world class personal trainer, there are plentiful choices with virtual online trainers!

There has never been a better time to run!

Zone of Discomfort

2010-01-29T12:08:00.002-05:00

The ugly truth about running a race is that you have to face a nagging discomfort multiple times during the race. It is like a bad news that will not go away. It rears its ugly head to remind you of your follies, and like the enticements of a Satan, the pleasures of taking it easy!

To be sure, you do hit long stretches that is comfortable, and you are in a good ‘zone’. At such times, your mind wanders, observes the scenery, takes note of other runners, their varied outfits and variety of physique. And then BAM! – The slight up-hill just got you un-prepared. You feel extra heavy, your muscles distend and your gut spills out!

The difference between a good race and a great race is how you address your discomfort and overcome them. You really have to admonish your body, and dip into your reserves which are surely there. At such times, I often ask myself: are you convinced that you are doing the most you can to pull through? If the answer is no, there is room for that extra push. When you punch through your zone of discomfort, there are no post race regrets!

For the Love of Atlanta

2010-01-23T15:03:00.001-05:00

If you are a fan of Greek Mythology and a fan of running, there is one story that cannot escape you – that of Hippomenes and Atlanta (also spelled Atalanta). It is doubly fascinating not just because Atlanta was a great runner and a beautiful woman, but also due to an element of extreme peril!

Hippomenes was no great runner and initially mocked at the folly of Atlanta’s suitors who accepted her challenge of a foot race, and whose outcome decided if they would live to wed Atlanta, or die upon defeat. Many took retreat and some died at her hands. Hippomenes soon fell to Atlanta’s charm and agreed to the race.

We are motivated to run for pleasure, to chase away our internal demons, to overcome frustration, for the sake of achievement, and occasionally for a just cause. To that list, you many now add, for the love of another! It took Hippomenes a world of prayer (to Aphrodite, the god of love), a world of guile (enticing Atlanta with three golden apples, casually thrown her way), some charm (she was smitten by him as she glanced at him while he passed) and honest to goodness hard effort (he ran like never before), to finally beat her and gain her hand!

A Primal Instinct

2010-01-16T16:07:00.001-05:00

Christopher McDougall, author of ‘Born to Run’ and a BBC columnist, observes that there is a running boom in times of crisis: ‘there’s a trigger in the human psyche, a pre-coded response that activates our first and greatest survival skill when we sense the raptors approaching.’ It is a primal instinct, pre-packaged into our bodies when we are born and deemed vital for survival. We are able to summon that instinct when we sense danger and run for our lives.

Modern times, modern comforts, and a filled social calendar somehow manage to repress this basic instinct. We are content to sit at our desks for hours at work, turn around, and sit a few more hours at the bar or at the soft glow of a restaurant table, and call it a day!

If running is indeed one of the most basic instinct, and for that matter, one of the most ancient forms of sport, why keep it bottled? Let lose that instinct, cultivate it like you would any basic survival skill, and make it an integral part of your daily routine, you can experience the joy and pleasure of this simple activity. McDougall also noted tongue in cheek ‘In terms of stress relief and sensual pleasure, running is what you have before you’re old enough for sex!’

Look Around, Be Inspired!

2010-01-07T22:21:00.002-05:00

When we lack motivation and seek inspiration, our mind naturally wanders to a book or that TV program, or a movie. The problem with these sources is that they are quite difficult to relate to – these are stories narrated by people who we do not know and about people that we may not know. In short, these are, for sure, vicarious experiences.

On my last group run, I realized that I did not have to look far to be inspired. My running partners were doing incredible things: bounding up that hill without breaking a sweat, conversing the length of the run as if their lung capacity was limitless, a sixty year old that had no problem keeping pace with young ones half his age and just having blown past his one hundredth marathon! With running mates like these, who needs life size posters of Ryan Hall and Kara Goucher!

In life as in running, there are incredible people all around us. Our ego and shortsightedness stops us from looking deeper and observing the beauty of their lives and learning those life lessons. Instead, we wander and look for celebrities. Keep your eyes open, and you’ll find celebrities all around you!

The Body Glide

2009-12-30T17:44:00.002-05:00

Our newbie recollections are filled with runs where we hem and haw and huff and puff. Our motions are gauche, our breath always short and our actions strained, painful. As we get up the learning curve, we find that we can leave that two mile mark behind with a nonchalance that never existed!

So it is with envy that I view the more professional runners that seem to glide smoothly, mile after mile. Running efficiently and effortlessly is an art, much like a seasoned surfer negotiating the waves. This pro runner is able to sashay up a hill as if merely a bump, float on the flats and negotiate twists and turns with ease.

What seems effortless, of course, is attained after many grueling hours of training and effort, many years of strategizing, planning and following a regimen. What we see is a snapshot and not the movie. How I, even I, crave to glide through hill and dale – I know it will be a long while, but till then, I will need to keep my nose to the ground like an ugly duckling and add on the mileage.

Home for the Holidays

2009-12-23T14:36:00.001-05:00

As we sip mulled wine and watch the tidy row of Christmas ornaments, we tend to reflect on things past and feel wistful about the future possibilities. For runners, this is a time also for self reflection and time for resolutions for a New Year that may hold new possibilities!

This past year, the Running Gods have been kind to me. I have logged in over 1200 injury free miles, set PR’s in every category of distance run, visited and ran in exotic places, and my family cheered me on many an occasion!

So what can I crib about? Perhaps I did not push hard enough, perhaps I drew artificial boundaries around my dreams, and perhaps I was not consistent with my diet. I cannot do much about them now, and I need to look forward. So what do I need to do different? I know I need to test and push the boundaries of my capability. In the last few weeks, I was bold enough to push a 7 min pace through 3 miles – perhaps I can stretch that to 6:30 or lower. At the last half marathon, I was able to push 8 min pace to over 13 miles, a huge mental breakthrough – perhaps this coming year I can push that pace to twice the distance.

Besides these known unknowns, there are perhaps many unknown unknowns. Only the unfolding future can tell what they are and how to address them with courage when they become known. For now, let us enjoy that glass of wine and steel our resolve for the future.

A License to Dream

2009-12-16T09:17:00.002-05:00

T’is the season to be jolly…and to dream! Not unlike a lottery ticket, which makes you wonder about the possibilities should you win the bounty, a runner dreams about the potential associated with total fitness. The possibilities to look and feel young, develop great legs, chiseled calves, fight off illnesses, lower that dreaded cholesterol, and the list goes on. Unlike the lotto, the runner’s dream is not far fetched!

Once we begin to run, the dream machine begins to churn. ‘What if I begin to run consistently, say 20, 30, 40, 50 miles a week? What if I improve my pace from a lowly 10 minutes per mile to 9, 8, 7 or even better?’ ‘Oh yea, then I could have huge bragging rights! I could have a lean body with no fat and look many times more attractive! I would have all that extra energy to be hugely productive! And yes, I could change the world!’

The funny thing that happens on the way to becoming a good runner is that all of these things become very real possibilities. So, go on, dream about that Boston Qualifier, or about that million dollar mansion – with running induced confidence and improved self image, the possibilities are endless!

A Speeding Animal

2009-12-06T15:22:00.001-05:00

We tend to associate speed and grace with the Cheetah and the Gazelle. The elite human runner neatly fits into that category.

A recent New York Times article covering the marathon said: ‘Imagine turning on the treadmill to its highest rated speed, about 12 mph, and add varying inclinations for good measure. Now if you imagine yourself on it – you would probably instantly topple or hang on for a few moments.’ An elite marathoner is able to go faster than this for mile after mile and sustain this for over 26 miles!

As a course marshal on a recent 10K event, I had a chance to observe firsthand sub 5 min mile pace! It was a thrilling spectating experience to watch the lead car with flashing lights clear the path and see the elites whiz past with long purposeful strides! It was indeed humbling and awe inspiring at the same time to see the ability of the human body stretched to its fullest, to what can only be described as a speeding animal!

Coming To Terms

2009-12-03T15:15:00.003-05:00

To say that Runners are a happy bunch is oversimplifying things! We generally have a positive attitude in life, stay fit, look good in sporty outfit, but most of all, like normal people have our ups and downs. Being passionate about running, we are elated by good runs and are crestfallen when a run goes badly. So the big question for us is: What to make of a poor run or a run beyond our wildest expectations?

One approach that I have taken to overcome setbacks is to set long term goals and priorities. My first priority as a runner is to stay healthy and have fun at the same time. Running related achievements are a secondary priority. The word ‘BQ’ or Boston (Marathon) Qualifier always looms in the back of my head, but I’m not obsessed with it. If as a result of years of incremental improvements I do qualify, it will make for a nice mile marker.

If we can come to terms with our good and bad runs by learning the right lessons and moving on, and if can make accommodations for potential injuries, sickness, and inability to take time off from household chores and work, then we can indeed be a bunch of very happy runners!

Murakami Lessons

2009-11-16T23:55:00.001-05:00

Recently I picked up a fascinating book on the memoirs of a successful Japanese writer, Haruki Murakami, entitled: ‘What I talk about when I talk about Running.’ He expertly weaves together a narrative on his passion for writing with his passion for running, and how they feed off each other. As a blogger, and a runner, I could intimately relate to his account!

What was so compelling? Commonsensical approach to success summarized in three words – talent, focus and endurance. A modest talent to express his thoughts in insightful ways, combined with the discipline to concentrate on a thought and take it to its logical conclusion with single minded dedication. He draws parallel to running, and how the very same dedication led him to finish an ultramarathon, consistently finish marathons and more recently compete in triathlons.

Murakami draws many of life’s lessons from observing and meeting people during the course of his run, accepts the inevitability of declining abilities with age, all the while honing multiple skills as a writer and an athlete. While I struggle to convey my thoughts on these blogs, Murakami has effortlessly captured the essence of running in this fast paced and must read essay.

The Inspiration Factor

2009-11-14T14:40:00.000-05:00

At our core, we are creatures of emotion. Our lives can be defined by snapshots of our feelings at various times. We may not remember the situation clearly, but sure do remember how we felt then! It is not a surprise then that our performance at an event is part perspiration, part inspiration.

It is a well known fact that in order to complete a distance run such as a marathon, you have to endure a certain degree of pain. It does not matter how many times you have done it before or how experienced you are as a runner, you are bound to hit a wall of pain. This is when we begin to get angry and curse and think of the follies of such an adventure. The difference in how well or poorly we perform is in our ability to deal with the suffering at a mental level. One mantra popular among distance runners goes ‘Pain is inevitable, but Suffering is Optional!” The runners that perform well are those that are able to channel some form of inspiration, ignore the pain and dig in deep.

A good friend and running partner recently finished the New York City marathon lopping off over ten minutes of her previous best. Her secret: watching a Youtube inspirational clip of Joan Benoit Samuelson, and sharing the pain of some close friends living through cancer. Surely, motivation and inspiration give you the wings and help you shatter those invisible barriers!

A Majors Marathon Up Close

2009-11-03T08:15:00.000-05:00

A chilly drizzle and a blanket of dark clouds shrouded Staten Island, as a sea of runners waited to embark on a 26 mile trek through the city of New York. 43,475 of them would find glory and redemption in Central Park a few hours later, with over 2 million spectators cheering them on, marking a successful running of the 40th New York City Marathon.

I had the fortune to volunteer at this incredible race, one of five Marathon Majors from around the world. The gigantic operation needed to pull this off was the hidden spectacle many did not see. Fort Wadsworth, the start area resembled a war zone, complete with medical tents, feeding and hydrating stations, and an armada of UPS trucks ready to schlep all baggage. A separate charity village was erected just to collect the clothing disposed by the runners prior to the start!

It takes the dedication of hundreds of volunteers, and a whole year of preparation to pull off a successful event such as this. If you thought running was a lonely sport, think again!

The New Normal

2009-10-25T17:19:00.001-04:00

Some things in life seem preposterous before they seem normal – paths that you did not take, skills that you did not possess, foods that you never tasted and cultures that you never experienced. We tend to associate ‘normal’ with what fits our life experience, and tend to dismiss people if they are unlike us.

However, we make breakthroughs precisely when we are able to think outside of the ‘normal’ box. An elite marathoner typically puts in over 100 miles of grueling workout per week, and spends years in anonymity before entering the limelight. According to the popular writer Malcolm Gladwell, people that reached extraordinary heights spent over 10,000 hours honing their skills, citing Bill Gates and The Beetles, among others.

While it takes dizzying effort to reach the peak, success is built on elevating your performance one step at a time. The higher standard, the higher achievement and newer experience now becomes the ‘New Normal’.

A Runner’s High

2009-10-18T14:19:00.002-04:00

Every run is typically exhilarating, and a run with a PR is even more so. Last week, I ended my race calendar on a high note – a new PR at the Staten Island Half Marathon. I was elated. In fact, going by PRs, this has been a very good year for me: a PR in eight of the eleven races I finished. A running buddy made a remark that I should enjoy this streak while it lasts because PRs do become fewer and far between as you get older!

Several stars need to properly align to get a PR – an ache here or a pain there can throw you way off. So can a foul mood or inadequate preparation. Overlooking something as simple as a proper warm up or getting off to a fast start can ruin your PR chances. If you get a PR despite these, you can pat yourself on the back! The PR reward comes with a new responsibility - you now have to work extra hard to better yourself the next time around!

In the end, a PR really comes down to being in the right frame of mind on race day and having the right mental training leading up to the race. Baron Baptiste, a Yoga teacher and practitioner and a runner, explains that running is a neuro-muscular skill, which means that in addition to working your body, you should also work your brain to create the mental edge that will take you to the next level of performance.

The Negative Split

2009-10-13T22:02:00.002-04:00

This is a fairly simple proposition: run the second half of a race faster than the first half. Jeff Galloway, one of the foremost experts on running and a prolific writer explains that those who opt for this technique patiently run a bit slower for the first third of a run, pick up the race in the middle, and finish with strength and speed. In stark contrast to this, most amateur runners including me, start with a big bang, hang in there for a while, crawl and claw our way to the finish!

My first reaction to this technique is that it defies logic! I’m also scared that if I do not put my energy to good use in the beginning, I will simply lose it – I’m going to slow down anyway, so why not get a good fast start? Well, the reasoning goes that the body needs several miles of running just to get warmed up, for the muscles to get supple and for the joints to be lubricated. After this, one can coast without feeling much effort.

Experts assure us that our bodies are indeed capable of picking up speed through the course of a long run, and that this technique actually works! If you look at running as a metaphor for life like I do, then the parallels are obvious: that it is a good idea to conserve your energy and resources and put them to good use when you need it most!

Treadmill, Your Trusty Training Partner

2009-10-10T20:14:00.002-04:00

I got my start with serious running on a treadmill! In time, I got into a rhythm, and felt like a hamster doing its chore. I had to get that two mile workout out of the way. Faithfully, I spent twenty minutes on it three times a week. It did not do a whole lot for me, but I could rationalize and say that I fit the category of an average American, doing 60 min a week workout. Soon I learnt to hate it, and became an evangelist for the outdoors. Now, for a different set of reasons, I have learned to love it again. Today, I’m neither prejudiced by indoor running, nor giving up the outdoors.

The modern treadmill is quite a technological marvel, and one of runner’s best friends. They are wired up for music and TV, count your calories, measure your pulse; they possess displays of every conceivable statistic, and the best part is that they let you train in a friendly atmosphere.

Recently, I did a a casual warm-up, a hard hill workout, and a challenging 5K that pushed me to the brink, all in the comforts of my local climate controlled gym! I was awed by the fact that I could be pushed to the limits by a machine. With the inclination suddenly going negative to simulate downhill running, and in the next minute pushing me up a steep incline, it felt like a roller coaster without the safety harness. The charm of the treadmill was back!

The Power of Progressive Loading

2009-10-05T09:52:00.001-04:00

A while ago at a marathon event, I was privy to a conversation between two runners. The more experienced runner commented about reaching a plateau in his race times, and then he found a way to break through and make a quantum jump in finish times. I did not think much about it then as a beginner. But now it comes to haunt me as I have reached my own plateau: how did he do it?

Peter Tegen, one of the most respected track and field coaches in America, in a recent article explained the ‘Milon of Crete’ principle. Milon of Crete, a winner of several Olympiads in the 6th century showed up carrying a newborn calf on his shoulders. Four years later he showed up carrying the same calf on his shoulders, now a cow! Quite a miracle! What is really at work is the principle of Progressive Loading.

For us runners, this means that as we train, we improve on our aerobic power. That can be put to good use to increase the distance and intensity of our workouts. On the other hand, if we do not put the increased aerobic power to good use, and do more of the same, one could reason that you continue to perform at the same level, and your body chooses a happy equilibrium. Bingo! – That could explain why we plateau!

By extension, we can use the principle of progressive loading in running and in life to achieve extraordinary things. The key is to lose your complacency, and up the ante every once in a while!

Small Town Vibe

2009-09-30T08:52:00.000-04:00

Tucked away in the easternmost extremity of America, The Hamptons is a playground for the rich and famous to fun and frolic. Extending into the Atlantic like the split tongue of a snake, the towns of Montauk, Amagansett and the Hamptons make a remarkable bookend to quintessential Americana. In this bucolic setting, winding through horse and pumpkin farms, silver sands, and the freshest air a man can breathe, was set one of the best small town marathons in America.

The weather gods blessed the day with perfect weather, and so was set in motion a remarkably beautiful race run by fifteen hundred, and I could count myself among the lucky ones on this lovely morning. Breezing past small houses with perfectly manicured lawns and the whole family camped out to wave us by, I knew that this run was like no other. An old man and his wife stood outside of their farm stoically watching waves of runners, the middle-aged man pulling out his boat, pausing a moment to wish us a good run, and the hordes of elementary school children manning the fluid stations, all made us feel special.

A little over four hours after the start, I crossed the finish line. It was not my best performance, but with a gorgeous medal around my neck, and the memories of camaraderie, impressions of sandy beaches and shady groves firmly imprinted in my mind, it ranks among the most memorable. The cost of entry: $80, the memory: priceless!

‘Bucket List’ Early Edition

2009-09-20T15:06:00.001-04:00

If you saw this Jack Nicholson / Morgan Freeman flick, you probably gave thought to a list of your own. In my opinion, it is never too early to make such a list and check it off! This way you could have the luxury of a well thought out and longer list, with a fighting chance of making it happen in the present lifetime.

Along with the likes of finishing up on at least a 100 literature classics and making lasting family bonds, my list includes visiting interesting places, but with a twist. I sure would love to accomplish some very long runs in the parks and the scenic vistas such places have to offer. Running marathons in these exotic places would be a bonus, a cherry on top!

Running at the Vondelpark in Amsterdam, Central Park in New York, along the Main River in Frankfurt, along Rio de la Plata in Buenos Aires, and along the Las Vegas Strip, are some of my memorable moments. Memorable marathons include the Philly Marathon along Schuylkill River and the Washington DC Nationals Marathon along the Potomac River and along Constitution Avenue where a blast of pink Cherry Blossoms greeted us all. Later this week, I look forward to the Hamptons Marathon, famed for its small-town vibe and shoreline views

Life is defined by its memorable moments. We may as well plan future moments that could turn out to be worthwhile. Looking at life through the prism of rave runs is one way to go at it.

Running Demystified

2009-09-15T10:55:00.002-04:00

A perfectly acceptable answer to how a television works is to say you just have to turn it on! Under the hood you can uncover a universe of complexity – the display, the tuner, video processing, and so on. Similarly, to say that running is a matter of putting on a pair of shoes and hitting the road is an oversimplification. There is a dizzying array of complex factors to consider: VO2 max, lactate threshold, running efficiency, etc. that determine what you need to do to progress from a newbee to an amateur and moving on to being a pro!

Running related injuries are also myriad and one does not expect to encounter this diverse world of aches and pains as you enter this rabbit hole! Plantar Fasciitis, Iliotibial Band Syndrome, pulled hamstring, etc. can boggle your mind. There is a world of minor annoyances too! Chafed skin, black toe nail, corn, blisters, all can torment you from time to time.

In the end, running is a non-contact, benign sport that comes naturally to us. Armed with a Swiss Knife of simple precautions and remedies ranging from applying Vaseline to a putting on a well cushioned shoe that is a half size longer than your fit, it is perfectly possible to enjoy many years of recreational running. And armed with some basic techniques such as tempo and interval training, one can quickly move from a beginner to a respectable amateur runner

A Pace to Sustain

2009-09-07T22:56:00.001-04:00

How sweet it is to live for the moment! And yet, as human beings, our very survival depends on planning ahead for the future. We are willing to postpone gratification so that we may savor a more lasting happiness. This formula for life applies to any long and complex undertaking, and running a Marathon is no different.

One magic element in long distance running is to pace yourself accurately. A common mistake that I have long made, and many runners are prone to do, is to get started at a pace that is eventually not sustainable. We tend to get caught up in the excitement of a race, move out of the gate fast and furious. As the race progresses we invariably lose steam. And at the end, we are barely pulling ourselves to cross over the finish.

Short of tattooing the splits on your forearm, with many miles of training and being in tune with your body, you can intuitively understand your pace. With a little restraint, it is quite possible to hold a steady pace, weighted by course distance and gradations. What K.V. Switzer said to me before my first marathon – leave your watch behind, run your own race – I am only now beginning to comprehend!

A New Social Phenomenon

2009-09-03T15:33:00.000-04:00

It is quite rare that one can claim to be part of a new or evolving mega social phenomenon. So when this hits you on your face, you are at once captivated and awed by it. I am discovering first hand that en-masse distance running here in America is one such movement that has surpassed its critical mass.

The pre-race whir of news choppers, the singing of national anthem by Broadway celebrities and massive tents laid out to cover every logistic needed to support over 10,000 runners, all remind you that this is a great coming together of peoples on a new social paradigm.

A recent lead article in the ‘Runner’s World’ magazine read: “The Half Marathon Goes Pink!” This again is a huge social shift – more women than men now routinely run the half. Similarly, there is keen awareness to running spread across all age groups. In any given distance run, there are likely to be just as many middle aged and older runners as there are younger ones.

Running is bringing together people today on a scale that rock concerts attracted people in the last century. It is indeed a great feeling to be a small part of this large cultural shift.

As You Sow...

2009-08-31T08:14:00.002-04:00

So shall you reap. One of life’s truisms, so aptly suited to running. There are some things you do not have to believe, and as Nike puts it, just do it, and the results are obvious. The opposite is also true – if you just do not do it, you will face continued disappointment.

I have now maintained my running log for about three years, and I can clearly see improvement in my PR’s during periods of consistent training, and a clear return to poor race results when I slack off. The law of cause and effect could not be more clearly illustrated. To Abe Lincoln’s “You can fool all of the people some of the time…” I add, “You cannot fool yourself any of the time!” So the surest way to keep up on the performance and achievement curve is to be serious about your running regimen and purposefully pile on those miles!

Runnin’ in the Rain

2009-08-21T11:31:00.001-04:00

An inscription on the James Farley Post Office in New York City reads “Neither snow nor rain nor heat nor gloom of night stays these couriers from the swift completion of their appointed rounds." Well, if the postal workers can do it, I thought, so could I, and neither snow nor rain would deter a run that I enjoy. Surprisingly, running in the rain and snow turns out to be a rather pleasurable experience, and also has a romantic element to it, thanks to Gene Kelly Singin’ in the Rain!

Any outdoor activity in inclement weather seems abnormal. So when you do set out to run in the rain, snow or extreme cold, there is a sense of invincibility that sets in after the initial apprehension. You feel like a superhuman! Recently, while doing speed work at the local high school track, I encountered a burst of intense rain. A stranger that was also on the track immediately took cover, while I continued my rounds. He later returned, saying he felt inspired to do the same!

As in life, we are faced with two choices in the face of obstacles: opt out or opt in. When you jump in and let go, you begin to enjoy a new world of possibilities that you never knew existed, away from the warmth and comforts of your hearth.

The Herd Mentality

2009-08-17T23:32:00.002-04:00

This is usually a pejorative. We want to be anything but follow as if part of a herd. We do not want to be the proverbial Lemming that falls off the cliff, or that Sheep in the flock that dances to the tune of the Sheppard. But then, there is bound to be a lesson in everything, something good. In the sport of running, you can draw strength from the herd, and do something that you did not think possible.

Most recently, at the NYC half marathon, I could feel the power of the herd. Ten thousand people cannot be wrong about this I thought, dashing down Manhattan on a hot and humid morning. Running a long race is always a test of will, no matter how many times you have done this before. It is also an ongoing exercise in getting over the faintness of the heart, one more time. Herd to the rescue.

The tremendous pull of the group, the sense of a common purpose, and the stars among you that have overcome great odds just to run with you – all have the power to drag you by your coat-tails and whisk you down to the finish line. If you doubt your ability to complete that half or full marathon goal you set for yourself, simply get to the start line, and rest of your journey will be on cruise control!

A Well Oiled Machine

2009-08-11T21:16:00.002-04:00

As creatures of modern comfort, we have very little patience with our gadgets not working, sluggish computers, slow network connections, vehicles with that odd screeching noise, and the list goes on. We want everything around us to work perfectly; we desire the most efficient and optimum system.

Yet, when it comes to our own bodies, we are willing to make excessive compromise. We are peeved when someone points at our fallible, fatigued or fevered bodies, even if that is something that we have to live with for the rest of our lives!

When John Keats said ‘a thing of beauty is a joy forever,’ he was probably not waxing about our bodies, but in these modern times, he might have as well. Keeping in shape is more than a necessity, and we need to pay far greater attention to it. Running can do many wonders: keep our bodies like a well oiled machine, keep us in great shape, and not distract us from the constant annoyances that come from recurring aches and bodily weaknesses.

The Quest to be Above Average

2009-08-02T14:00:00.002-04:00

Our contemporary society glorifies excellence and the elite, and yet only a minuscule fraction can claim to attain this in any field. My thesis advisor once said: pick an area and become the king of all you survey. A nice goal and thought, again, seldom attained. It is perhaps possible if you can dedicate yourself completely to that one goal, almost to the exclusion of others.

For us mere mortals that juggle with families and jobs, just staying afloat seems like a major victory. So my new definition of greatness is to be above average! I have adopted a similar attitude with running: shoot to finish above average. On the face of it, this seems like a low bar, a cop out. It is harder than you think! It takes considerable amount of effort to work yourself to the front of the peloton. If you have completed a full or a half marathon, you are well above the average pool of people on earth. However, you may still be in the bottom half of the pack!

Over the years, I have worked myself up from the bottom, to be consistently among the top 20% of finishers in a race. With age and gender grading, that drops to about 62%. Whew! That still puts me above average! As a kid, my friends would call me ‘Yogi Bear, smarter than the average bear.’ I took that as a complement. Being an above average runner now, I’m a very happy camper!

In the Zone

2009-07-29T08:02:00.001-04:00

I’ve often heard people say that they love the long drive to work and back and I wondered why. Most likely, it is time spent on private reflection and clearing up the mind. Running is not unlike long distance driving. Soon you get into a twilight zone, effortless and pleasurable, oblivious of how the miles pass by. Like driving, there comes a point when running stops becoming a chore, gets to be more of a routine, and an integral part of who you are.

As in life, the first steps are the most difficult. The first mile of a long run is usually the most belabored. The first few miles of a race are similarly most apprehensive. As the miles rack up, you get into a steady rhythm, a consistent pace, and you are in tune with your body. The scenery unfolds before you at a natural pace, and you pick up on the subtle cues of nature – the soft lapping of waves, the early rays of sunlight casting long shadows, and the cool breeze gently buffeting against your tee.

When you get into the zone, go forth and enjoy that long Sunday run. Set yourself on cruise control, reflect on the beauty of life and resolve those knotty life problems. It is truly a gift worth taking.

Pain on the Back Burner

2009-07-24T09:45:00.000-04:00

As a routine runner, pain and occasional injury is a constant companion. At first we suffer, but soon learn to live with the pain, and find ingenious ways to get over them. The most soul searching is when the injury or pain is severe enough to stop us dead on our tracks. No amount of cross training – swimming or elliptical machines – gives us the same satisfaction as a nice cool morning run along the parks, trails or beaches.

The most essential skill for a runner is to understand the vast variety of hurt and pain, and learning to adjust the training regimen accordingly. As a beginner, our initial reaction to pain is just give up running for long periods of time. In my case, when I first began to run seriously, the first pull in the hamstring and that first nagging pain in the knee completely freaked me out. As we progress, we realize that some pain is more tolerable that other pain and we learn to accommodate it as an integral part of our training. For instance, I’m now perfectly ok to slow down to a crawl at 10-12 minute pace per mile when my knee hurts, when I feel lethargic, or when I have a light headache.

While running is not a panacea, a leisurely run does clear your mind enough to focus on the nicer things in life.

My Achilles Hill

2009-07-12T12:16:00.002-04:00

Like most runners, a flat course is my comfort zone. Every once in a while, I will play around with the ‘inclination’ setting on my treadmill to up the ante a bit, more as a means to gain time for same expended calories, than as a means of challenge.

So it came as a rude surprise when I had to encounter some real hills not too long after I started to train with a peer group. At the first of series of hills, Art assured me that if I saw through this, I would be home free! Within a few strides, I started to feel out of breath, and within a hundred yards, my lungs began to sear. I was staggering like a boxer knocked out cold! The run up looked more like an awkward walk. The rest of the group anticipated this; they either slowed down or waited at the top. I subject myself to this humiliation several times more before it was all over. Prior to the run I imagined myself to be in great shape – the hills brought me crashing down to reality! Next time around, passing this torture test gave me a quantum leap in confidence. All was well.

Striding effortlessly through hills is a runner’s greatest physical accomplishment, far more than finishing long flat marathons. At mile 20 of the Boston Marathon, the last of the rolling hills is called Heartbreak Hill – and we know exactly why!

Fear, Uncertainty, Doubt

2009-07-07T15:18:00.001-04:00

In the game of high stakes sales, you may play dirty with your competition by using a tactic of fear, uncertainty and doubt, or FUD, which rhymes rather nicely with mud. In the game of running, we sling mud and ‘fud’ at ourselves! Fear of injury, doubt in our ability to finish, and the uncertainty of timing, all begin to gnaw at us from time to time. They feed off each other: doubt and uncertainty increase our fear, while fear of injury and other unknowns gets us to second guess on race outcomes and holds us back. You are exhausted sooner, lose speed and momentum midway through a race, and your thoughts go to either dropping out altogether or walk the rest of the miles.

The stakes are equally high whether you are a first timer or a race veteran. So, what do you do in the face of these looming challenges? Over the last few years, I have worked out a few techniques to conquer this demon. At the top is consistent practice – this means doing your darndest to stick to weekly mileage goals. There is nothing more re-assuring than doing something you have done before. Second, find a peer or support group. You know very well there others that share your insanity! You will not feel half has bad when others complain just as you do! Finally, just eat well – cut down on junk food, soda and foods loaded with sugar. I have lost weight, improved my race times, and begun to feel great about myself!

Mind Games

2009-06-28T22:18:00.001-04:00

Ok, round one in the match of you against your mind has gone to you – you laced up and started your run or that long race you dreaded. It is not over yet. Mind is a strange beast. It comes back to taunt you, tame you and hold you back. You need to equip yourself with every weapon to go to battle!

Some handy ideas that have worked for me: a) Reward yourself for success – perhaps indulge in that favorite ice-cream you denied yourself for so long b) Resort to your favorite pep mantra such as: ‘pain is temporary, glory is forever!’ or ‘when the going gets tough, the tough get going’. Find a way to endure the pain in exchange for long lasting gratification.

When you prevail in these mind games, the rewards are indeed sweet. Lance Armstrong, known for his cycling prowess determined to run the New York City Marathon, his first, in under three hours. He battled extreme pain in his shin halfway through the race, and yet finished a shade under three hours. His combined feat in cycling and running is unparalleled. In sports as in life, extreme mental toughness confers on you the finest rewards.

Youth revisited

2009-06-24T17:15:00.000-04:00

If you decided to do something outlandish in life or something that did not fit the normal routine that people around you know you for, you better be prepared to come up with some logical explanation! You may have done it on a whim, or perhaps a challenge that you did not want pass by, or for that matter, for no one reason in particular.

So it is with me when people often ask me why I decided to run a Marathon when I did. I have many theories, but no real clue! I will start with one for now: At 45, I wanted to feel how it would be to be 25 all over again. I wanted to taste youth, minus its follies!

When your body starts to creak, when life’s simple pleasures do not excite you any more, and when you resign yourself to a ceiling of achievement, you crave that youth when anything was possible; when your body was like a well oiled machine, lithe, strong, and pliable; your mind saw endless possibilities, and never worried much.

I held on to the goal of finishing the marathon as a means to catch the glimmer of youth. It has not disappointed.

Boyz to Men

2009-06-19T23:07:00.001-04:00

The biggest revelations in life come without much fanfare. The biggest tests in life come unannounced. These are surely a moment in truth. When you pass this test, you feel transformed and immensely stronger as a person.

Running mimics life. It is a lonely sport, but with company, it is quite enjoyable. I had joined the New Jersey Road Runners Club to be able to get into a group run, and get inspiration from those that had scaled many a runner’s peak. Soon I learned about a smaller more devoted group within the club that ran 20 miles once a month, and promptly signed up for the next long run.

The long run passed through beautiful horse farms, the Highlands National Reserves with breathtaking view of the Atlantic below, seven bridges including one over Navisink river, and of course, a few miles of park trail thrown in. Volunteers had very thoughtfully placed fluid stations every 4 miles or so.

Having determined to stay with the group through the entire run, no matter what, I finished completely exhausted, drained of all energy, but completely elated. I was filled with a revelation of the beauty of life, crossed a threshold in personal achievement, and gained new inner strength. It was a ‘Boyz to Men’ moment. How did I feel after completing my first Marathon? In stark contrast, a certified lunatic!

The virtues of Plodding

2009-06-16T08:16:00.000-04:00

There are two types of people in this world – those that are gifted and talented, and those that are not. If you are like me in the second category, it is still possible to achieve greatness, or more simply, great things, and the secret formula is quite plainly to plod along!

I have to admit, that as a runner, I’m a plodder! It took me 30 months to go from a two mile treadmill run to completing my first Marathon. Trudging and laboriously pushing my middle aged body, I was able to go from a weekly run of 2 miles to about 5 miles in the first year. By the end of second year, I upped it to 15, and now, beyond year 3, I routinely do between 20 and 30 miles a week. How do I know this? It helps to keep a log, and a simple excel sheet does the trick.

Plodding has its virtues. First, your achievements are not a flash in the pan – they are repeatable! Second, the process is fairly slow, so you have ample time to work out the kinks, and in the process gain an insight that comes only from persevering and long examining. Finally, there is glory at the end of that long dark tunnel!

The power to empower

2009-06-09T09:34:00.001-04:00

Imagine any of these scenarios: a) you have a million dollars stashed away in your pocket, available any time you need it b) you have a magic pill that will cure you, should any ailment suddenly befall you c) you have an incredibly loving and caring boy/girl friend or husband/wife. How do you feel? It’s like walking on water – you feel empowered!

Kathrine Switzer, a pioneer in women’s running movement in the late 60’s and 70’s in the US, wrote in her book ‘Marathon Woman,’ that as a young girl, her ability to run just one mile around her house empowered her. It was like a secret weapon she possessed that made her incredibly confident about life and her abilities. If I can run a mile, she thought, I can pretty much accomplish any thing! She went on to become the first woman to officially run and finish the Boston Marathon. Her untiring efforts also largely led to the participation of women in Olympic Marathon for the first time at the 1984 Los Angeles Olympics.

Running gives you the sense of empowerment: that secret weapon, that million dollar feeling that you can do anything, that you can conquer the world!

Your toughest competitor

2009-06-02T23:19:00.000-04:00

Recently, I bought a Garmin sports watch with all the bells and whistles: a built in GPS that tells you how far you have run, where you ran, your average pace per mile, etc. You can even connect it to your PC, and it will show your run overlaid on a map – all quite cool! There was yet another feature that became apparent much later: compete against yourself!

I realized soon that to compete against yourself is not the easiest thing in the world. Granted, in the beginning, you will beat yourself quite often. That is not necessarily bad, because it does build great confidence when you need it most – as a beginner! You will find that such wins get fewer and far between as you begin to work out more consistently. Every once in a while, in a state of inspiration, and as the stars align perfectly, you will again beat yourself!

Constantly striving to do better than what you have done before is really the magical key to the running kingdom! You learn to go faster and further. A Personal Record or PR as it is fondly referred to by runners, is a prize you award yourself for a job well done. It is an honor well deserved!

Fork in the Road

2009-05-31T22:05:00.001-04:00

A famous Yankee baseball player Yogi Berra once said “When you arrive at the fork in the road, take it.”

I like his pithy, prescient sayings. They are simple, yet deep. This one is particularly suited to running. If you think a lot about wanting to run, you are probably not going to do it. Simply lace up and go! The more you think, the more you will convince yourself that not all is ok, and that you are better off staying put.

Running is incredibly simple. All you need is a pair of well cushioned shoes, sensible apparel, and you are on your way. It is the only exercise that you are actually lifting your body weight at every step! The results of sustained and consistent effort are stunning and rewarding, and there is no losing. You lose weight, look good, gain energy, and build a powerful self image. As they say, “Who would have ‘thunk’!”

Yogi Berra also said, “You’ve got to be very careful if you don’t know where you are going, because you might not get there.” With Running, I can assure you, you will certainly get there!

Second Wind

2009-05-29T09:26:00.001-04:00

This is a true story. I was traveling by subway to the start of a Marathon, when I overheard a conversation between two runners. The fist exclaimed that he would almost always give up after the first 15-20 miles. The second one exclaimed: “Do not be discouraged! There is always a second wind in us.”

To my great surprise, I found this theory to be completely valid. Just when you want to give up, if you can muster the strength to somehow continue, you will find to your great surprise that you have a deeper well of energy to draw from.

When you gather the courage to keep going, strange things happen!

Rude Awakenings

2009-05-22T23:23:00.001-04:00

When at first you attempt to run, beware, some rude surprises await you! You’re out of breath and you have not even run a quarter mile! There’s a vague but numbing pain in the Shin! Your muscles are crazy stiff the next morning! You never knew carrying your own body weight was such a daunting task!

Of course, this is really a wake up call. The shin hurting means you have an awkward gait that needs remedy! Out of breath so quickly means your stamina is non-existent! Muscle stiffness means these are muscle groups you never knew existed! If you started walking less than a minute after starting a run, you are probably overweight!

If you have conquered some of these rude surprises, you are well on your way to being a runner!

YOU can RUN!

2009-05-11T10:00:00.002-04:00

I’m sure all of you have childhood memories of participating in sport which involve an occasional run. No different for me. When not quite Ten, I stumbled upon the start of a 200m dash organized for street kids. Before I knew it, I ended up second, ahead of a sea of kids! Later in life, a dorm buddy invited me over for a long morning run – a concept very alien to me, growing up a studious kid. I tagged along and actually kept up!

I realized early on that any kid can run! At high school, I found myself run a 10K with what seemed like a million Madras city kids. I finished, and had a certificate to prove it! Again, I dabbled with a few runs while at college.

Running became a serious matter to me in my Forties. Prior to that I would do a two miler on my treadmill, perhaps a couple of times a month, and wear it like a badge of honor! Once or twice a year, I would even participate in a 5K running event at the local parks. Talk about living in a delusional world – I would think that by doing these minimal runs, I was a fitness freak!

Some of you may have early running experience and memories. There are numerous others that have not begun to run until well later in life. My early experience has shown that as human beings, we all have the innate ability to run!

Oh! The excuses we learn to give once we begin to run!

2009-05-05T22:45:00.000-04:00

For most people around the world, the First of January is a big day for resolutions. For Americans such resolutions mostly concern taking care of the body: “I want to lose 20 lbs,” “I need to be in better shape,” “I will go the gym at least once a week”, etc. Traditionally, January has been peak for new Gym memberships! When February comes around, most resolutions are forgotten! Of course, there are hundreds of perfectly valid excuses that can perfectly well justify not keeping these resolutions. Resolutions concerning running are no different.

So, if you have thought of some of these excuses, you are in good company: “I don’t have a runner’s body! I can’t find the time! I don’t have the energy! It’s too hot! And a thousand others. Every beginner wants to know how to get motivated, avoid pain, know where and how much to run. As ‘Runner’s World Magazine’ would tell you, the good news is that there are simple answers to all of these. Give all the excuses you want, and then get on with it! There’s even a book by a coach Dean Hebert “Coach, I Didn’t Run Because…Excuses Not to Run and How to Overcome Them.” He tells his beginner runners to concentrate on the one reason that brought them to running – a clear focus can work magic on your motivation!

Jog and Run

2009-05-04T14:33:00.000-04:00

I've always thought of myself as a runner. When I would say to my Indian friends and family that one of my hobbies was to run, the usual reply would be: “Oh, so you JOG!” That mildly infuriated me! I would politely correct them “No, I do not Jog, I RUN.” So, what’s the big deal? In my view, jogging is like aerobics, it is mild, entertaining, fat burning, and actually quite pleasurable. For someone, who is serious, competitive, wants to push the limits, jogging just does not cut it!

I have since come to accept that jogging is still a great form of exercise, and highly beneficial for our physical well being! Whether you jog or run, in my books, it is never beneath contempt!