Three Simple Steps for Running on Ice

So first a little disclaimer:

RUNNING OUTSIDE WHEN THERE IS ICE IS DANGEROUS! 

If you are apt to run outside all seasons of the year, there is a chance that you will encounter some ice along the way.  If you do, here are a couple easy steps to help improve your chances of coming out injury free. 

1. Slow Down
This should be common sense for most people.  Sometimes the simple things are worth repeating.  (Again - SLOW DOWN).  Slowing down gives you more time to react when slipping does occur.  Also, if you are out running where there is ice, you are doing it because you enjoy running in the cold - so why unnecessarily risk an injury.  Or may be you are being chased by a bear that you woke up from hibernation.  If you do find a bear, your probably shouldn't run either so slowing down works here too. 

2. Shorten your stride.
Keeping your stride short helps keep your feet under your body and protects your knees from overextending if you do begin to slide. 

3. Lean slightly forward
Leaning into the run helps keep your center of gravity in front of your feet.  A forward center of gravity can help in several ways.  First, when you begin to slide, your feet will likely slip backwards allowing your knee to bend which will lessen the force of your foot on the ice. Less force on the ice will lead to less slippage.  Also, with your foot sliding backwards it allows you to pick it up faster and to get it out front again helping you maintain upright.  When your feet slide forward, your center of gravity shifts behind you and you begin to fall backwards.  Once you start falling backwards it is nearly impossible to get your feet under you again it help you recover balance, and you usually end up on your back. 
An additional benefit of leaning forward is that if you do fall, you will most likely fall forward.  Breaking a forward fall is less likely to cause serious arm and wrist injuries than if you go backward.  When falling backwards most people tend to straighten their arms and lock their elbows.  This can cause some serious problems when you hit the ground.  Additionally, if your are somewhat skilled at falling,  you have a better chance to roll out of it when you fall forward. 

Remember if you do run outside in the winter, please be safe.  And again, please do not be afraid of the treadmill.

2014 Week 2 Training Log

I spent a lot of time on the trainer this week.  We had a crazy week of weather ranging from sub-zero mid week to nearly 60F yesterday.  Lots of rain and ice made the basement a much better option for working out - especially early in the morning. 

1/5/2014

Bike trainer  

40 minutes

138 ave HR

81 RPM ave cadence

584 cals

1/6/2104

Bike trainer  

36 minutes

130 ave HR

82 RPM ave cadence

484 cals

After the ride today when I was putting my bike away, I noticed that the rear break was rubbing on the tire.  Too bad I didn't notice that until I was done!  That might explain some of the sluggishness I felt this morning.  I had just been chalking it up to being my first early morning workout in three weeks.  A couple quick turns with the wrench and it's good to go.  Ugh!  We'll with wind chills expected to be well below zero, I'll probably be back on the trainer again tomorrow.  

1/7/2014

Bike trainer  

35 minutes

132 ave HR

87 RPM ave cadence

480 cals

Another really cold morning today. So another spin on the trainer.  I would say that the little break repair from yesterday was a definite help.  With just a quick look at the results, everything is basically consistent including calories burned (based on my HRM) and I had about a 6% increase in my cadence.  

1/8/2014

Rest day

1/9/2014

Run (outside)

20 degrees

Light clouds

No wind

Start Time: 0400

35 minutes 

3.8 miles

Nice easy run this morning.  Just over 9 minute pace.  I didn't look at any data during the run (no GPS or HRM). I wanted to run at a pace I feel that I can sustain for an extended time. Even though I only ran for 35 minutes, I still felt fresh at the end and I think I could have continued for quite a while.  For a better assessment, I need so do the same on a weekend when I have more time. 

1/10/2014

Bike trainer  

Start Time 0410

30 minutes

128 ave HR

83 RPM ave cadence

393 cals

Had a late start this morning so had to limit the time to just 30 minutes.  Another slow and steady day today.  

1/11/2014

Run (inside)

Start Time: 1130

60 minutes 

6.7 miles

161 ave HR

1435

2014 Week 1 Training Log

1/1/2014

Happy New Year!

Weather:

36 degrees and cloudy

Light winds

Very short run today.  Headed out at about 11:30am. Ran a little with my daughter to start.  She wants to start running, so today I ran some with her first.  After she was done I headed out on my own.  Shortly after starting out I started getting stomach cramps and felt like hurling, so I cut it short.  Not entirely sure what the problem was but I'm thinking it had to do with the fact that I hadn't eaten anything all day except coffee and last night was New Years Eve and involved a lot of junk food.  Felt better later in the day but decided not to go out.  

1/2/2014

Weather:  inside

Workout felt good today.  No more stomach issues.  I did 50 minutes on the bike trainer with an average cadence of 89 RPM and an average HR of 150.  

1/3/2014

Weather:  inside

Today I ran for 50 minutes on the treadmill while my daughter had swim team practice.  Nice run at a moderate pace.  Kept the treadmill at a 8.34 pace for most of the run.  I started at 10 min pace for about 3 minutes to warm up. And 9 min pace for last 1:30 or so.  Average HR 155

1/4/2014

No workout today.  Spent about five hours on my feet timing my daughters swim meet though.  That has to count for something, right?

2013 Review

In January of 2013 I had several goals for myself. 

Run	500 miles	Yes
Bike	750 miles	No
Swim	30 miles	No
Presque Isle Tri	1:15:00 or better	No (1:31:09)
Olympic Tri	complete	No

...So what happened?

The Successes

As I look back over the Past year, I am pretty stoked because I did reach my goal of running at least 500 miles.  As of December 2, as a matter of fact, I surpassed the half-century mark.  And for me, that is a major accomplishment.  Also, in the past year I ran several 5K races, a sprint triathlon, a 10K, my first ever half-marathon and first duathlon. 

While doing all of this, I was also raised money for two great charities.  I was able to raise nearly $500 to support Sebastian Riding Associates.  I also signed up with Charity Miles to use my training mileage to raise money for Autism Speaks. 

The Failures

I didn't come anywhere near my goals for riding or swimming.  Why not?  Well, because I didn't put enough priority on those two areas while training.  I greatly improved on my results form 2012 but did not even come close to the goals I set for this past year.  I also didn't improve on my time for the Presque Isle Triathlon.  That I partially attribute to not allowing enough recovery time between the half marathon and the triathlon (they were only a week apart).  And no Olympic distance triathlon for me this year either - didn't even sign up for one. 

So What Did I Learn?

1. I really think I should focus more on the duration of my training not the total distance.  This past year I only spent about 90 hours total doing some form of training (from my workout log on runkeeper.com).  In 2014, I want to at least double that number. 

2. I need a training plan

3. Recovery is critical.

4. I need to learn about nutrition - and not just race time nutrition.

5. The Six step process for reaching your goals really does work.  (I followed this process to reach my running goal - unfortunately I didn't for any other goal.

6. I need to sign up for more races. (See number 5)

Most Inspiring moment of 2013

Hands down this year it was the Im Able Duathlon.  This was such an amazing race for a great cause.  And what an awesome bunch of people too.  The IM Able foundation's goal is to "help all individuals realize the potential to go further and push harder than their preconceived limits".  Let me just say, when you are mid-race and your legs are burning and sweat is running into your eyes, and you start thinking maybe I could just pull out of this race.  I mean who cares, right? - then you see the guy next to you huffing and puffing harder than you because he is doing the same race as you with just his arms - How can you not be inspired?  Any reason you may have had to complain becomes completely irrelevant. 

Goals for 2014

1. Olympic distance triathlon

2. Presque Isle Triathlon (If I do it) 1:15 or better

3. At least 2 more sprint triathlons

4. Ride the complete Great Allegheny Passage Trail

Strategy for 2014

1. Train more consistently (follow a training plan)

2. Focus more on duration and quality of training and less on total distance accumulated

3. Work on nutrition.  Teach body to better metabolize fat for fuel.  Also, work on race day nutrition.

4. Get more experience racing (sign up for more races)

Keep Calm and Train On

I don't believe in making up for missed workouts.

First of all, I try really hard not to miss a workout.  But it does happen.  Life happens.  And for as much as I would love to think I am in control of my life, I have to realize that I am not.  Sometimes I'm just tired, sometimes I'm sick, sometimes the kids are sick... sometimes I'm tired - did I say that already?  There is nothing I can do about it.  So every once in a while (or a week), workout (... or two) gets missed.  I don't try to cram those missed workouts into the rest of my week.  First of all, I don't have time for that.  I'm doing all I can right now to get in the workouts I do.  Doubling up on an day - ain't gonna happen.  

So what the heck am I supposed to do when I miss?

Nothing - Bag it..  I like to try a positive spin and tell myself that I'm getting a bonus day of rest.  I may shed a little tear or two if I were really looking to that early morning tempo run.  After that, move on to the next day. 

So What's Next?

I'm going all the way in with this triathlon thing.  Ok, Ok... So, maybe I'm only going waist deep.  And at first I'll probably get in just up to my knees.  I mean, I don't want to dive all the way in right away.  What if the water is cold?  What if I freeze up?   I already got my toes wet and it doesn't seem that bad.  To heck with it!  I'm jumping in!  ... Well, maybe just to my waist for now. 

Remember the classic internal debate from your childhood of whether or not to just jump into the pool.  Everyone else is already splashing around having fun.  And yet there you are, on the deck, struggling to get more than your big toe wet. 

Well that's kind of what has been going on in my head lately.  I got my toes wet some sprints and I really liked the feel.  The races were a ton of fun.  And honestly, I’ve even enjoyed the training.  Over the past two years I have seen some significant changes in my strength and endurance.  I have lost nearly 50 pounds.  I mean really, it's been great.  But I see people doing all these other races, Olympic, Half-Ironman and so on and can't help thinking - what else am I missing?  Am I just standing here getting my toes wet?

So, I have put a lot of thought into reassessing my work load, my training and my life in general.  Am I happy where I am, competing on the level that I do?  Can I commit enough time to training to train for longer race?  I have come to the conclusion that I'm ready to take it to the next level.  I have the desire, that’s never been the issue.  I just need to remember to take things one step at a time and I can reach that next goal.   

Soooo… My new goal - A Half-Ironman distance race in 2015.  What -2015?!?  ... Yeah, well I said I'm going all the way in.

... I'm just not starting with a cannonball. 

Five Tips for Making Your First Road Bike Purchase

Spring is in the air.  Warm weather is just around the corner.  This is when many people start getting the itch for a new bike.  Or perhaps your first bike.  But if you are new to the whole road bike thing, what do you do?  Shopping for a new bike can quickly become overwhelming - and expensive.  It is easy to get wrapped around the axle (Pardon the Pun) with all the different brands and components and styles.  There is so much information a available on bikes that make it nearly impossible to take it all in and make a definitive decision. Just like any other piece of equipment, buying a bike is a very personal decision that requires some serious thought. And unlike running shoes you are not likely going to have the opportunity to buy and ride a new bike every year so you have to get it right the first time.

Here are 5 basic tips to help you make the best decision you can.

1. Determine your price point
Just how much are you really willing to spend.  This will likely at least limit your options.  Bikes can range in price from a few hundred dollars to many thousands of dollars.  And there is a sea of options in between.   Major price points for bikes are determined by the model you buy, similar to cars.  Different models have each have their own pros and cons.  In general, with the base models you get a standard aluminum frame. Then you move up to light-weight aluminum.  Then aluminum carbon hybrids - usually the forks are carbon at this level. Then you move to the all carbon bikes. Each different construction has its own price level. So determining your price threshold will go a long way in refining your decision.

2. Determine what options are important to you
You may not even really know at this point.  But think about it anyways.  What do you think you want?  As you look around and try things out, you may find that your perceptions change.  That's OK. If you are a novice that's OK - own it!  Admit that you may not know what the heck you are looking for.  Ask questions.  Any good salesman or bike store owner will spend the time answering your questions.  In my experience, they like people asking them for advice.  They like sharing their knowledge with a fresh mind.  Chances are they have been riding longer than you and know more about bikes than you.

3. Get a fit
At least a basic measurement.  Take some time to get at least a rough measurement for the size of bike you need.  Most reputable bike shops will do this for you.  I'm not convinced that as a beginner you need to go through a full bike fitting.  Lots of people recommend getting a full fitting done.  and most bike stores charge for this service.  I think it is not necessary to get completely fit for a bike before you really know how you intend to ride.  The more ride the more you will start to understand what you really want as far as adjustments and body position.  Just get the general frame size (56, 58...). I say work out the finer details later.

4. Test ride
Ride more than one bike. Ride more than one brand. Try different component options. You may find that you don't notice a difference between a Shimano 105 or an SRAM gear set. Within particular bike models this is what drives the price. So at this point why pay for an upgrade you see little benefit from.  You may find that you don't notice a difference with shifting components, but you want upgraded breaks or different pedals.  It's your money, spend it where you see fit.  You can ask 10 different people what bike is the best and you will likely get 10 different answers. Picking a bike is really a personal preference. Try several different models out and see what you like.  Heck you may even discover that at this point you can't even tell the difference.  But at least you know and when you make the final decision you won't be wondering what "what if that Trek was better?"

5. Take your time.
Don't rush.  If this is your first bike, you are probably putting down what feels like a considerable amount of money for this purchase. You don't want to be on a bike that you end up not liking.  Remember that just because you walked into a store and talked to the salesman for an hour and rode a bike or two, doesn't mean that you have to buy something that day (or from that store for that matter). 

Good luck and happy shopping!