Obsessive Compulsive Running Behavior part 2 and 3

2. For the sake of other runners who may be unknowingly headed down my same path to injury/diminished performance, please define and explain your theories re: “OCs and uncoachables.”

It is almost impossible to do it on your own. (Note to readers: almost…OC’s will use this wiggle room as a total green light) 

Finding a coach that AGREES with YOUR life philosophy, not vice a versa, is critical. Or, at the very least, ONLY surround yourself with folks that have the same mindset. This doesn’t mean new ideas can’t be vetted or incorporated, or you can’t run with the wackos, but rather an individual runner cannot unilaterally and solely move forward on a training program. Since OC’s are often impervious to science and behavior change, they must either agree to let someone else monitor their training, or be jettisoned from the group training program because they will unduly influence the workout ethic. They aren’t going to change anyways, even after an intervention. Own the problem, solve the problem. Drug addiction methodologies are really not much different.

I’ve read that subservience of the athlete to a coach is perhaps the greatest predicator to performance. Finally, there can be only ONE winner at every race. OC’s can’t accept their place in that reality. However, there are many subgroups that you may be part of that may be more realistic to judge yourself against.

I’m looking for a “knee replacement, over 60 years old, over 185lbs., bowlegged, low VO2max” division! LOL.

3.       What is your best advice re: breaking out of the vicious cycle of OC-training?

So I’ll bullet point a few ideas here.

1. It’s tricky listening to non running friends telling you not to run, you’re overtrained etc. Instead, get a coach or group of friends that think along your lines, then listen to them.
2. Always be in a periodization program. This is a touchstone for identifying OC’s. They can’t accept the down week (4^th week) in the cycle.
3. Macro and micro cycle periodization in concert with cross training. For instance, use a weight training periodization cycle that tapers out prior to maximal running, honing and racing. Or leverage long ride bicycling in weeks absent of long runs.
4. I always party hardy for a few weeks after a big race. Eat drink and be merry with your significant other. Gain some weight. You both need a break, physically, mentally and nutritionally. I love pizza and chocolate dipped ice cream bars. OC’s no can do.
5. ALWAYS be aware of the recovery shadow, where injuries and staleness lurk. Hard marathons may shadow out for 12 weeks or more. OC’s run right thru it all.
6. If you can’t EASILY, I said EASILY, accept a missed workout, or crosstrain, or recover from an injury (injuries are a personal invitation to finally crosstrain, duh-uh), or enjoy a down week on periodization, congrats, put the OC crown on!

Within four months of surgery, I ran two very slow marathons. Worried about over use and recovery, I have been crosstraining before attempting marathons later this year.

Now go enjoy life! It’s more precious than your workout accomplishments!

“Fasteddie” Ed Knapp

runskiride@gmail.com

Obsessive Compulsive Running Behavior part 1

Dear Keely at RunCute.com,                                                                                                   5/9/2011

Here’s my responses to your questions, in order. Thanks and feel free to contact me w/ any questions. Feel free to edit as needed, just run it by me.

1.       FastEddie, please give my readers some background info on your participation in the running lifestyle. How did you get into running, where did you learn all that you know about the sport and what keeps you going/motivated nowadays?   

Always athletic, I had been mountain climbing, biking and playing basketball when I visited Park City in 1993 and read an article in the Record about a great first marathon, the St. George. So at 41, I decided to train 3 months, ran at 3:29. A year later I ran a 3:07 at 190lbs., and was hooked. At 46, I injured my knee playing basketball, was advised to quit running. I ran another 40 marathons after that before getting a partial knee replacement last June. I have run 58 marathons, probably 35 or so as Boston qualifiers, at a relatively heavy 190lbs.

Because of my athletic background, I very early disavowed the status quo training methods, which seemed old fashioned, and more dogma based than scientific. With another great friend, and large runner (210), Dave Nemeth, we rejected common assumptions and trained as if we were not really ”runners”.   Our mutual experience was that there were too many miles and other errors in programs designed by underweight “GGGS”, (genetically gifted, genetically sifted), role models that had little or nothing to do with average athletes, especially runners. We started training using methods that have now recently been “discovered” by many in the community. Old ideas, never the less, die hard.

Our ideas are still often rejected, and high mileage, unbalanced junkies are impervious to input. (can you spell Alberto Salazar?) It has been my feeling that a majority (over 50%) of runners at the sub 3:30 level for men, and the sub 4:00 hour level for women, engage in some form of obsessive compulsive training behavior. The sport attracts and encourages such individuals. However, it is very dangerous to train and to lead a rounded life when measuring one’s self against this alleged “peer” group. Further, I believe even these OC’s could perform much better if they could free themselves from the self imposed “chains” of OC behavior, besides being more fun to be around. As I often state, “Your gravestone will not mention your marathon time”.

Motivationally, I follow this axiom: “Ordinary people view everything as a blessing or a curse, Warriors view everything as a challenge.”  Therefore, my mindset is not some arbitrary numbers set by the GGGS, or even the Boston Athletic Association, but rather based on the belief that I want to maximize performance per my own set of variables and personal needs over a broad spectrum of my own life’s goal. (family, job, VO2 max, age, weight etc etc.). I have a new knee. A Boston qualifier is currently untenable, but may not be in the future. I like to ski and ride. I am almost 60. What are REASONABLE goals for me right now, and how can I achieve them with MINIMAL injury risk? Once I remove arbitrary goals, I can dispense of arbitrary training programs, and free myself of the burden of “imposed”  programs that actually defeat my peak performance. Remember, MOST folks in the running community are OC, and seem successful because they are GGGS, NOT because they are optimally trained. Whew! Here comes the hate mail!

Fasteddie’s Personal Top 10 Races

(random order, it’s like picking a favorite child)

and there's WAY more. these just come to mind as I write......

1. St. George Marathon, UT  This is where it all started for me. The first Saturday in October. Great course, my first marathon, now a ten year member, ran my fastest times on this deceivingly strategic downhill course with a giant uphill in the middle. Unbelievable scenery, Mormon history and hospitality are in evidence as the city takes better care of their runners than any other marathon course, big or small, I’ve ever raced. Kudos to the locals! The finish at Worthen Park is true small town Americana at its best. Bring the whole Fam. Free massages to all finishers in sunshine filled Dixie and a unique sandstone medal will do you proud.
2. Rock and Roll Marathon, San Diego  My Alma mater city has figured out how to run a marathon that directly competes with the iconic east coasters for prestige, and has now become the west coast classic big city race. Elite Racing gets an A+++ for organization, execution, fun quotient and a party finish. Try and catch the Marine Band in front of corral 1 before the race. There’s so much going on here, I can’t explain it all here, just experience it.  Marines, Palm Trees, San Diego, Bands every mile, Cheerleaders, endless support, wow! Team in Training’s premier fund raiser, join them and get cheered all over the course. Unfortunately, they now run a half with it, so much of the excitement and special treatment is all but gone.....     :>(
3. Triple Trail Challenge, Park City, UT  A series of three races over 7 weeks at altitude, friendly locals, and Park City’s renowned small town anti glam attitude gets me excited just thinking about it. Mountain Trails foundation, and a core group of dedicated volunteers in concert with the Mountain Trails Foundation make this a Rockies don’t miss. A steeplechase up to Jupiter Peak is worse than the half and full marathons to follow, so leave some in the tank.  An embroidered Jacket presented to all of the faithful upon completion of the three. Camaraderie is paramount; you’ll surely make friends just being there.
4. Mt Wilson Trail Race, Sierra Madre, CA  Every Memorial Day weekend, the second oldest course in the state struts it So cal best in this seemingly short up and down lung burner race, which no longer summits Mt. Wilson. I once clocked a low point of 85% max heart rate throughout the entire course! Don’t be deceived, you’ll be broken and perhaps bloody before you get the popsicle with your time and place on it. Single track reversing on itself, you can count your position, and cheer the leaders as they whiz past you on the way back home. Quintessential valley terrain and brush, So Cal history, highlight this classic of classics. Limited to 250, lovingly executed by the locals, and finishing in the same plaza as Invasion of the Body Snatchers. Don’t miss the dinner on Friday night, make some new friends!
5. Boston Marathon  If you can’t talk the finer points of Patriot’s Day, you can’t talk trash. It’s just that simple. Because of its required qualifying times, this race carries more prestige than any other marathon in the community. I could go on, but until you can figure out a way to get good enough to qualify, or otherwise get a bib, you’re relegated to listening to other’s stories. Basically, you have to run in about the top 10% category to qualify. The qualifying times are posted, and I wish you the best in getting there. Unfortunately, unless you’re very organized, dedicated, and have a half way decent VO2 max, this may be out of reach. But it is the Granddaddy of them all. But there are ways to get in, officially, of course, so make it a mission.
6. New York Marathon  With about 30,000 runners a year, and many of them first timers, and the hospitality, yes hospitality, of New Yorkers, this fall race is an eventual must do. There isn’t a more dynamic, breathtaking and exciting course in the country. Standing on Staten Island at the start, traversing the Verrazano Narrows Bridge for mile 1, with the Manhattan skyline in the distance as your final destination is as exhilarating as it is challenging. You’ll never forget it, or the friendly New Yorkers helping you along the entire route. My Twin Towers medal from the 90’s is one of my favorites.
7. West Hollywood 10k  Where else can you find a fast undulating course, friendly folks, one of the best after race give away programs, and a guy wearing a studded dog collar running faster than you? The LA Frontrunners are friendly and organized; the course follows the route of the infamous parade later in the day. Where else but WH is such diversity celebrated? A 5k is also available, but the double loop 10k is for marathoners!
8. Glendora Ridge Route, Glendora, CA  Although not an “official” race, this is my homie course. Serendipity struck back in 1994, when I accidentally met my fellow co-founder of the Glendora Ridge Runners, Dave Nemeth. We immediately established this route, and it is a classic training route as well as a vignette of small So Cal living that’s almost non existent any more. Road, trail, ridge running, oak canyons and San Gabriel Valley environs after a rainfall show this course off in its entire splendor. Look up my good friends at the Glendora Ridge Runners for details and companionship, and enjoy downtown Glendora after the run. I ache for the days when I commanded this lifestyle.
9. Six Tunnels to Hoover Dam Half Marathon, BC, NV  Crazy costumes, desert scenery, Lake Mead, Hoover Dam, old train tunnels, Boulder City and nearby Las Vegas make this a great starter race for those coming in from out of town. Small town atmosphere and a laid back but organized half, perfect to start knocking off the winter rust. Just plain fun to be out there.
10. Any Race  Anywhere where there’s runners who want to test themselves, enjoy the day, and make new friends. Start the clock ... and make your own Top 10!

Fasteddie’s 10 Commandments of Running Marathons

ok  so maybe they're all not here, but it's a start........

1.     Thou shalt have fun and enjoy running

2.     Thou shalt not become obsessive /compulsive about running

3.     Thou shalt always compliment faster runners, and encourage slower runners

4.     Thou shalt give back to the running community

5.     Thou shalt use periodization and rest in all workout schedules

6.     Thou shalt follow a monthly schedule, and note progress up or down

7.     Thou shalt practice in training that which will be used in racing

8.     Thou shalt run thine own workouts and races, not someone else’s

9.     Thou shalt remember there is no running when injured

10.Thou shalt always smile and look up at camera, not down at watch, when around finish lines

Steve A asks about heat training....

Funny you should ask. I purposely went out late on Sat am (2 1/2 hrs)  slower pace, with only 16 oz of water and a fillup at a station at 2 hrs. 100+ degrees the whole time, here at Bootleg Canyon in Boulder City, NV.

 

My own rules:

1. Heat training translates to other environs. I used to train GRR's "wall" at 4:30 pm on purpose as it made my overall body work much harder, often wiped me out but then I got stronger.

2. I always thought hydration recommendations were wacky. I often train w/ very little water, but carbs become important after 2 hrs. So, then Gatorade cut or others are the ticket to get some hydration AND caloric intake without goos or bars.

I have added an extra 2 weeks here in BC to "heat train", and I'm leaving for PC tom for summer.

Ideally, I would train BOTH altitude and HEAT, mixing them up and plenty of recovery. 

3. If you heat train,  I recommend cut speed by 10-20%, and overall workout by 30%, and only 1x a week,  to start!  It really saps you the first few times, then it's fun. then ramp it up! Avoid direct sun as much as possible, by time of day, shady routes or last, bothersome clothing. 

4. Have cool recovery drinks and fruit shakes ready to drink as soon as you finish.

Slot canyons here in Boulder City (vegas area), and early/late trail running give me the heat without sun. Come out sometime! I'll fly down to meet you if we can plan it! Night running the desert trails is a real blast with a headlight! There are quite a few "hot" races down here too, all summer long. But I have a killer slot canyon route, and another fav trail peak route if you can do 2 days.  Should we plan something? The group I run with runs every wed eve and long runs fri/sat early in am. see below....

http://www.facebook.com/pages/Desert-Dash/136286555618