No Rules, just run!!

If there's a ten commandments of running, I've never seen it and you can bet that Madison Marathon Runner 573 (Michael Johnson) hasn't either. Who says you can't smile and be happy to see your niece (blondish blob on the bottom right corner of the picture) at mile 22? There are no rules to running whether you're just getting off the couch for the first time in a long time or you're at mile 22 of your first ever marathon (or any race over 5 miles in Michael's case).

There are three personalities that make great runners: stupid people because they don't know any better, smart people because they can look at the big picture and learn, and the third are people who don't care, people who don't limit what they can do by putting themselves on a bell shaped curve. Make your own rules, don't allow other people's rules of running slow you down or hold you back. Seek advice and be smart about what you do. If you want proof that rules don't apply, go volunteer a water station at a marathon. I had the pleasure of working the mile 25 water hole at the Madison Marathon yesterday. That's where you see the rule breakers: sure the leaders fly by running their sub three hour pace but then you start to see the running magic. . . women and men, short and fat, tall and skinny, Asics and barefoot, basketball shorts and an Amare Stoudemire jersey, men in all pink top and bottom with the matching compression socks. You try telling one of them some rules of thumb of running at that point and see what happens.

In the last 3 weeks I've found my rule of running, how contradicting is that since I just bashed all rules. Here goes: if you can't smile you're running to fast. If you're not able to smile, you're not enjoying what is truly happening and what you're accomplishing; you're running past the happiness and joy of what you're doing and if you can't smile it becomes work. Running was work for me, training was work for me. It was too much about how fast and how far and at what heart rate did it all happen. I forgot to smile. I've got my running grin back and feel better than ever. I may not PR next Sunday in Minneapolis or in Estes Park the following Sunday, but that doesn't matter, what matters is running.

No pain no gain

If you start to run more frequently or begin training for longer running events you're probably going to have to deal with some pain and discomfort. There's lots of information on injury prevention and how to treat some common running injuries but it pays to apply some common sense when issues arise. Most often a small issue can lead to something worse. Maybe your shoes don't fit properly or are the wrong type of shoe which can cause you to run in an odd manor, which can cause added stress in your ankles or knees which can lead to. . . . if something doesn't feel right there's probably a reason and you should work quickly to find that reason. Usually immediate pain and discomfort comes from the equipment on your feet. If you have some other discomfort like ankle pain, knee pain and hip discomfort right from the get go, it may be old injuries or commonly your body fighting the new activity. Those pains are worth noting and keeping an eye on but are often associated with your body adjusting to the motions of running from not running (when's the last time your ran?). If pain persists or gets worse, don't screw around, go get it checked out.

If you've decided to undertake some longer races and begin running distances you never thought possible, injury becomes more and more likely. There will be times when you have to decide on continuing to crank out miles while hoping an injury goes away or resting properly. I error on the side of rest, but rest doesn't mean not doing anything. I use those times to get on the bike or swim. Most marathon training plans have cross training days built in, if something starts happening with your calf and you need to take it easy for a week, don't be frustrated, try out the bike and see if that doesn't add to the pain. If the bike isn't fine, hit the pool. I find swimming to be some of the hardest exercises and there's virtually no impact. Even if you're nursing a leg injury that hurts if you kick will swimming you can grab a pull buoy and just use your arms.

Here's what I've found as my biggest reasons for getting injured:
1. Too many miles too soon. Don't condense a 12 week half marathon training plan in to 4 if you're not regularly running already.
2. Too many miles on un-even surfaces. It seems minor but the added stress on the side of the body that's created by the lower running surface ends up being major.
3. Running too fast DOWN hills. Hills are great for training but most of the gains are had while going up them. When running down hills all the proper running mechanics you should be incorporating go out the window because of the decline. I'm not referring to minor grades or declines but bigger hills. The added impact from the gravity pulling you down the hill can quickly lead to joint pain up and down your legs.
4. Over-training. A great goal for any race is to finish, but once you've done that it's not hard to start focusing on time and making improvements. I wanted to qualify for Boston at the Minneapolis Marathon. I know I'm not going to do that. It was my plan to run 50 miles consistently. I did it quite a few times but it was difficult in the weeks following those 50 mile weeks to have the energy and strength to continue that amount of miles. Had I done a better job preparing for training in the late fall and early winter it may have been a different story. I also most recently have had some calf strain going on. Training for distance races takes time and because you're out there running a lot, things can happen. Be smart about pains and injuries, use your common sense when evaluating the injury and finding the proper way to treat it. Use the internet to get opinions but don't be afraid to set up an appointment with a sports clinic.

Stay running, stay injury free by not being a dumb-ass.

There's so much more. . .

Finisher medals, technical tee-shirts, water bottles, other running schwag. Those are the physical objects you get to take home after a race. If that's why you race, stop now and save yourself the money. Think of the hardest physical activity you've ever done. . . then compare it to this: Badwater. This is the baddest ultra-marathon on the planet. If we don't consider the time training here is a little bit of what it takes: A crew of atleast 4 people, their transportation to Death Valley, their hotel stays, minimum of two vehicles (one van of sorts to carry everything to support the runner), all supplies that will be needed throughout a 135 miles race for the runner and team. This is the tip of the iceberg. For a more official breakdown click here. What do you think is waiting at the finish line? Answer: your crew, the race coordinator and a few local inhabitants. What do you think you get for finishing such a grueling race? A hand shake, a finisher medal and a belt buckle.

I got the pleasure of hearing Darren Fortney talk about his "Zero to 135 in 5 years". Darren finished Badwater in 2009 and is doing it again this July. He is raising money for Gilda's Club because of their impact on his life while battling cancer. Darren touched on his training, what got him in to ultra-marathoning and his opinion on cancer - "When people ask me what kind of cancer I had, I say, the bad kind. There is no good or bad cancer, it doesn't matter what color bracelet (referring to his yellow Livestrong) you wear." He had great insight and inspiration for anyone looking to accomplish anything. Here were some of my favorite take-aways:

-There is no rule for choosing what distance races you do when. You don't have to start with a 5k the move to a 10k and then a half marathon. Do what you want.

-Use 'and' instead of 'or'; don't decide 'well should I do the Madison half marathon OR the Milwaukee Lake Front?' No rules apply.

-Learn to use the word 'Yes'. Yes you can do it, yes you can accomplish it.

-Be accountable and honest with yourself (there is nobody else watching you!)

It was a great little event and I thank Fleet Feet and Darren for the chance to hear him speak.

There was also a guest in the audience who will be defending his title at McNaughton in Vermont. Ryan Dexter aka the Punisher, will be putting his 200 mile title on the line in a few days. And yes that's a 200 mile.

It's not about medals and shirts. It's about the personal accomplishment.