Monday, December 30, 2013

DID YOU GET ANY RUNNING STUFF FOR CHRISTMAS?

Christmas has come and gone. Most of you runners out there probably received some great running stuff. Let me guess. New Nikes? A GPS watch? A whole box of Powerbars? Whatever you got, I'm sure you're anxious to try it out.

My stocking was full of running gear: Two black Under Armour tops, the kind that Batman would wear--real tight to show off my muscles. Unfortunately, my muscles aren't impressive. The tight-fitting tops will probably sag a bit, but at least they'll keep me warm.

My wife bought me an Under Armour running cap. I really like it because it is made of that material that breathes well. I noticed the tag on the inside of the hat said it was the woman's model. Does that make me a cross dresser?

I also got some Saucony black tights. I won't have to wear those purple ones any more. Maybe my running buddies will quit making those snide remarks that cast doubt upon my heterosexuality. Of course, when they find out about my new running hat, they'll start a whole new line of wisecracks.

I received two pair of sweatpants--one from Nike and the other with my favorite NFL team's logo--the Steelers. The Black and Gold went 8-8 this year and needed help to make it into the playoffs. Unfortunately, San Diego beat Kansas City's second string team last night and sent the Steelers packin' for another season. I decided to wear my Nike sweatpants on my 8 miler today.

My favorite gift this year, however, came several days after Christmas. My daughter Sarah gave birth to a baby boy--Charles Nash Taylor. My middle name is Charles. Maybe he'll be a runner like his Pappy. Let's see. In six or seven years I hope to run his first 5K with him. He'll probably beat me.

Charlie and Pappy.
Yes, that is my new Under Armour hat.


Thursday, December 19, 2013

BUYING NEW RUNNING SHOES: LOCAL OR ONLINE?

Runners who put in a lot of miles go through heaps of shoes. Marathoners will wear out six or more pair a year. With today's high-end shoe prices ranging from $100 to $160, a dedicated runner may have to take out a second mortgage to keep properly shod.

Buying the right shoe at the right price is incredibly important to the person who takes their running seriously. Do you go to the local running store or take a chance online? Good question. I've polled several running clubs around the country to gain some insight into this question. I appreciate all those who contributed to my research. Several factors need to be considered before you make this decision.

1. Are you currently wearing the right shoe? Some runners have discovered the perfect shoe for their feet. Whether by trial and error or conferring with an expert, they have found their dream shoe which keeps them uninjured and consistently on the road. Many runners, though, are not quite satisfied with the shoe in which they are currently training. They may only be having minor problems, but still, they wonder if there is a better shoe out there somewhere for them. A local running store with knowledgeable employees can be a great help. An expert can look at the tread wear of your old shoe or watch you run down the aisle of the store or along the sidewalk out front and quickly determine if you pronate, supinate, or have a normal foot strike. A good salesperson will also analyze your feet to see if they are unusually wide or narrow, and if you have high or sunken arches. Some online stores do their best to fit you right, but there's nothing like the personal touch, face to face with someone you trust.

2. How important is the local store to your running community? Some communities are blessed with running stores whose owners are not only experts in helping to find you the right shoe but are also dedicated to promoting and developing the sport in their community.They sponsor races, speak at club meetings, contribute door prizes to events, and make it a priority to connect with the running community. Their prices may be higher than the online discount giants, but isn't it worth paying the higher price to help maintain their presence in the community?

3. How big is your wallet? For some people, money is not a big factor. They have a good income, and proper running equipment is such a priority to them that they are not willing to risk an online mistake. For others, though, buying shoes online is the best option financially. Times may be tight, or perhaps they have already found the perfect shoe and know the exact size for that style of shoe. Ordering from a discount store could save them 50% or more. For someone on a tight budget that could mean the difference between buying three pairs of shoes a year or six. And worn out shoes can definitely cause injury.

4. How important is it to buy the latest model? Usually, shoe manufacturers tweak their shoes every year to keep them abreast of the latest technology. Most of the time the changes are minor, but sometimes major alterations occur which, by the way, doesn't always sit right with loyal customers.  I'm currently running in Saucony's Triumph 9 (I believe the latest model is the 10 or 11). If you don't mind wearing last year's model, you can save a a bundle of money. Occasionally, local stores will offer last year's model at a deep discount, but because of limited inventory, this opportunity can be hit or miss when you visit the store. I have discovered that many online stores offer great discounts for last year's models (normally 35% to 50%) and are well supplied with plenty of sizes. If you don't mind missing out on the latest technological tweak, then you can save some bucks with last years model.

Online Running Shoe Stores Recommended by Runners
If you have a great local running store, by all means please support it. You are fortunate to have knowledgeable  people close by to provide support and expertise to the running community. If for some reason you like to buy your running shoes online, then here is a list of vendors recommended by runners from around the country and the reason the store was recommended. To check prices, just click on the link and visit the store. Some stores are better known for customer service and others for deep discounts. The stores are listed in no particular order.

RunningWarehouse.com --  Runners noted that this store offers good selection, free shipping, return shipping, and a shoe fit guide that takes your current shoe and size to determine what size you would wear in another brand. Marathon Maniacs get a 15% discount.Also, one runner suggested to always check online for discount codes.

DickSportingGoods.com -- Runners noted that the shipping was fast, Nikes were available, and that Cyber Monday discounts were great.

Amazon.com -- Since a multitude of vendors sell through Amazon, many runners check prices here. Before buying. It was recommended to make sure the particular vendor offers free returns.

Eastbay.com -- Eastbay has been in business long before the internet arrived. One runner commented that he has been buying from Eastbay since 1987 and often gets great discounts.

FinishLine.com -- Finish Line is known for their coupons and sales. Runners need to know how to check online for coupons or register with them to receive coupons by mail. They also offer reward bonus money for returning customers. Be sure to take advantage of their sale prices when offered.Shipping is free on orders over $50.

RoadRunnerSports.com -- Runners reported that they are known for fast shipping and a 90 day return policy, and great customer service.

JoesNewBalanceOutlet.com -- If you are a New Balance faithful, you may want to check out this outlet store that offers discounts and free shipping for purchases over $75.

KellysRunningWarehouse.com -- A runner reported that this store offers great discounts, sells her favorite shoe (Gel Kayonos), but recommends that you put items in the shopping cart to see the discount.

HolabirdSports.com -- This store is one of my favorites. They offer great deals on last year's models and are currently offering free shipping. Usually your purchase must be $65 or more to receive free shipping.

SierraTradingPost.com -- At this store I find the deepest discounts for my particular shoe, Saucony's Triumph.They have a wide variety of other running shoes, however all their shoes are last year's models. You have to know when to buy because they regular offer special deal days. I subscribe to their "daily deal flyer" so I know when to buy. You should definitely know your brand and size before buying here. They also offer a variety of running clothes here at deep discounts.

Runners also mentioned they had great buying experiences at the following stores:

Zappos.com -- 

NewtonRunning.com --

OnlineShoes.com --

ZombieRunner.com --

 Happy shopping!



Friday, December 6, 2013

A RUNNER'S LETTER TO SANTA

Dear Santa,

I write this letter with some hesitation because I'm not sure how much you value fitness. From all appearances you are a rolly-polly, mostly sedentary, cookie munching pipe smoker. Most runners are lean, active, diet-conscious non-smokers. Okay, I'll concede diet-conscious--many of us are also addicted to cookies and chocolate. But the smoking habit is definitely bothersome to us.Therefore, with some apprehension I make out this runner's Christmas list, hoping you will be able to view these requests from our perspective. Please do not consider me a rebel without a Claus.

1. True Grit --  not the DVD from the John Wayne movie or even the Cohen brother's latest remake but rather what was found deep within the main character of the novel, Mattie Ross. Becoming a bonafide distance runner takes true grit. It is the difference between those who turn off the alarm, roll over, and go back to sleep and those who get up and lace up. It is the difference between those who go out for a jog on the first sunny spring day and those who trudge through three inches of snow in mid-winter facing wind chills under twenty degrees. With true grit, we refuse to be flash-in-the-pan, fly-by-night runners. We become the real deal.

2. Reindeer Games -- I'm not talking about the kind you play on the computer or X-box or the kind that has turned the youth of our nation into pudgy couch potatoes. Runner's need to be physical. Give us more fun runs with our club members, great events from racing a mile to the ultra distances, trail runs, even tough mudders, color races, and zombie runs. We want to be able to fly for miles, maybe not through the sky but along some country road, mountain trail or city park. Runners are born-again kids and reindeer games keep us that way.

3. Wide-Screen Vision -- No, Santa, not a wide-screen television. I'm talking about great goals, golden goals, the kind that challenge the heart and demand courage. For some of us it's running our first 5k. For others, give us the vision of our first half marathon or marathon. We want to become people who overcome our fears and self doubts by facing giants--challenges we once thought were impossible. Give us goals that transform our characters and transcend the daily grind of this weary world. Is that asking too much?

4. New Wheels -- I'm not talking about a new car, although that would be nice, but rather refreshed and revived bodies. We runners beat ourselves up. We don't know when enough is enough. We need wisdom to know when to let up or stop, and knowledge to know what to do to remedy our ills: a good physical therapist or masseuse, an insightful coach, and cross training equipment. We don't want to enter the new year as the running wounded but rather the running renewed.

Santa, I know these requests may sound strange to your ears. You may think we have elf-image problems or perhaps are Claustrophobic. We're not. Though, we are a different breed. But sometimes it's better to be different. Maybe it's the best thing. Think about it. What would you do without Rudolf?

Dear Readers: My Christmas gift to you is a free ebook, my latest novel, The Old Man and the Marathon. You can download it for free at Smashwords.com. This gift is available through December 31.

Monday, December 2, 2013

OLD SHOES -- NEW SHOES

Today I broke out a new pair of training shoes. I've been wearing the same style of shoe for the last eight years--Saucony Triumphs. They just seem to fit my feet right. I never buy this year's model with a $120 price tag. Usually, I can get last year's model for nearly half price on special deal days at Sierra Trading Post or Holabird Sports. Often I will buy two pairs if I get a price under $70 with free shipping. They sit in their new boxes in the corner of my room beside my dresser. Sometimes I will open the box and smell them. Don't you just love the smell of new shoes. What do they smell like? Potential.

I hope they keep making Saucony Triumphs for years to come. There's nothing more frustrating than finding that the shoe you love, the shoe in which you have been training for thousands of miles, has been discontinued, or even worse: altered so much that it just doesn't feel the same on your feet. That makes me mad enough to want to headbutt a llama.

I try to make each pair last about three months. By then the tread is pretty well worn on the bottom. I run four days a week. That means in three months I will have used those shoes approximately 52 times. If I pay $70 for the shoes, that means each run costs me about $1.35. Can you believe that? If I would pay full price for the shoe, it would cost me $2.50 every time I go for a run. That's literally highway robbery.

My son-in-law, Josh, is a minimalist. He pays a lot of money for running shoes that don't have much to them. He tells me that the minimalist shoe replicates running barefoot with the benefit of just enough material to protect the feet. I'm not a minimalist. I need as much cushion and support as possible. I even have inserts to prevent plantar fasciitis. I asked Josh how often he has to buy minimalist shoes. He wasn't sure. "Think about it," I told him. "The more you run, the more minimalist those shoes become. In fact, the more miles you put on those shoes, the closer to bare feet they get." If the goal is minimalism, you should be able to train in those shoes until they completely fall apart. Then you have reached minimalist Nirvana.

My latest pair of Saucony Triumphs are bright red. I don't like the color, but that was the last pair they had in my size. When I ran down the street today I almost blinded a lady when the sun broke from behind a cloud and the rays hit my shoes. Fortunately, she looked away quickly. Maybe it wasn't the brightness of the color. Maybe she was just embarrassed seeing an old man running along in bright red shoes like an elf that had just escaped from Santa's workshop. I don't care. They felt great. In three months I'll switch out to a new pair. By then they won't be so bright. The winter weather will take its toll. By the end of February I will consider them old shoes. Do you know what old shoes smell like? . . . Success!













































Thursday, November 28, 2013

TURKEY TROT -- A THANKSGIVING TRADITION

The Hole 'N Run Turkey Trot 5K in Wheeling, WV has become a tradition for many people in the Ohio Valley. I have run the race for about eight years straight now, and the numbers increase every year. I'm not sure of the final tally, but someone said there were over 600 pre-registered runners.

What surprised me was the number of people that showed up on such a cold morning. Driving over to Wheeling, I noticed the outside temperature indicator on my dashboard fluctuated from 12 degrees to 18 degrees. I saw a dog frozen to a fire hydrant.  It was so cold Richard Simmons showed up wearing tights.

 I consider myself a tough guy, but I broke down and wore tights this morning too. I coach cross country at a high school whose colors are purple and white. Naturally, I have purple tights. I don't wear these purple tights often, but when I do, people tend to question my sexual orientation. Years ago Wheeling hosted a winter race called the Jingle Bell Run. When I came home in purple tights and jingle bells on my shoes, my wife began asking questions.

The Turkey Trot course travels through the Wheeling Jesuit College campus and out onto Washington Avenue for a couple of loops and then finishes on the track. I ran a 19:07 today, one of my best times of the year. Most people with GPS watches say the course is short. I don't believe in GPS watches. I have an odometer in my head. My kids got me a GPS watch for Christmas last year. I quit using it when it measured my regular five-mile training course at 4.87. I like my head odometer better. It tells me today's course was 3.1.

The awards ceremony was great with lots of give-a-ways-- t-shirts, gift certificates, and ten frozen turkeys. In the last eight years I've won two turkeys. Not today, though, not even a month's membership to a local fitness center (which I would probably never use anyway). However, I did get to pick up three awards, mine and two gal runners I know who had to leave early. Everyone gets a kick out of seeing an old guy come forward to pick up a woman's medal. When you do it twice, they really laugh. Then again, maybe it was my purple tights.

That's me on the left and Neff's most famous citizen, Allen Olexa.
 


Saturday, November 23, 2013

BOSTON BOUND RACING TEAM

I have created a new Facebook page for those of you are hoping to qualify for the Boston Marathon or have already qualified. It is called the BOSTON BOUND RACING TEAM page. Here's the link: https://www.facebook.com/bostonboundracingteam

If you have already ran Boston, this would be a great page for you to contribute information that would help others get there: Training tips, dealing with injuries and injury prevention, where to stay in B-town, etc.

If you haven't qualified yet, this would be a great page to share your goals, what marathon you are training for to qualify, the struggles you are having, etc.

There are also BOSTON BOUND RACING TEAM T-shirts and racing tops available from Zazzle.com. The logo is posted below.

I'm hoping this will be a great page for people united by the same goals and dreams. Hopefully, the connections made there will carry through to Boston.



Tuesday, November 19, 2013

TO RACE OR NOT TO RACE?


To race, or not to race: that is the question:

Whether 'tis wiser in the mind to suffer

Through a local 5K, the Turkey Trot perhaps,

Or to rest these tired and strained legs,

And by resting heal them? To take time off: to sleep;

No more; and by a sleep to say we end training

The pounding and the thousand natural shocks

These legs are heir to, 'tis a consummation

Devoutly to be wish'd. To rest, to sleep;

To sleep: perchance to dream of the marathon: ay--there's the rub;

For in that sleep of rest what dreams may come:

Dreams of shuffling for more than 26 miles at record pace,

Must give us pause: there's the respect

That makes a challenge of so long a race.



My apologies to Shakespeare. I'm trying to decide whether or not to run the Hole and Run Turkey Trot 5K next week in Wheeling, West Virginia. I've been nursing a calf injury since the Columbus Half in mid October. I finally made it through a good run on Monday with just slight pain.

The wise decision would be not to race, to rest, and to dream about running the Glass City Marathon in Toledo in April and hopefully qualify for the Boston. I should make sure I am fully recovered before I start the arduous training in January.

Thus conscience and common sense does make cowards of us all.

But yet I hear the call . . . to race, to compete, to stand at the line, and not lose the name of action.

And besides. How much damage can a 5K do me?

Sunday, November 17, 2013

BOSTON STRONG -- A THANKSGIVING REFLECTION

Terrorists who believe that violence and fear are effective means to assault the ramparts of American liberty are greatly mistaken. As we approach Thanksgiving, my thoughts return to April 15, 2013 when two pressure cooker bombs exploded at the Boston Marathon killing three people and injuring 264 others. I had just returned home from teaching that Monday when I saw the first video clips on the national news. They kept replaying the explosion over and over, and I was particularly dismayed by the image of seventy-eight-year old Bill Iffrig who crumpled onto the ground due to the shock of the blast. I prayed that my friends who had run the race were safe.

Although I felt incredulous, wondering how this could happen at an event that celebrates life, and fearful, thinking perhaps this was only the beginning of a new wave of attacks on Americans, there was something deeper inside that steadied me. I had witnessed this same deep anchor in my father when he told me his stories of the valiant First Marine Division as they fought their way across the Pacific during World War II. I'm sure it served as a bedrock of truth for  our Founding Fathers when they declared their independence from England and made great sacrifices to win that freedom.

These truths upon which our country was founded are not debatable. The right to life, liberty, and the pursuit of happiness are self-evident to people who have tasted freedom and valued equality. These are the eternal principles  that inspire integrity, compassion, and courage rather than the deception, hatred, and cowardice that corrupt the character of those who resort to acts of terrorism.

The day after the bombings I ran into Ed L., a fellow teacher and runner. We had gone on many training runs in the past and had both qualified for Boston years ago but never followed through and entered the race. "Now, more than ever," Ed said, "I want to want to qualify for Boston and go run the race. We need to let the world know that these cowards can't scare us away."

I agreed. Clearly, Ed had built the foundation of his life on those same principles. Terrorists just don't get it. You can not tear them from us, erase them from our hearts, or even blow them up with home-made bombs or weapons of mass destruction. They are eternal, unchanging, immutable. I live in a nation where these truths have been taught to me since my childhood. For that I am truly thankful. Hopefully, one day both Ed and I will line up at the Boston starting line. If so, we will run not to accomplish some longstanding personal goal, but rather . . . for freedom.

Thanks for sharing this post,

Joe C. Ellis

If you would like a free download of my latest novel, The Old Man and the Marathon click on the link below:
https://www.smashwords.com/books/view/351449
or go to Amazon.com:
http://www.amazon.com/Old-Man-Marathon-ebook/dp/B00ESVLMOA/ref=sr_1_1?ie=UTF8&qid=1382654213&sr=8-1&keywords=the+old+man+and+the+marathon
or go to barnesandnoble.com
http://www.barnesandnoble.com/w/the-old-man-and-the-marathon-joe-ellis/1116763619?ean=2940148767169&itm=1&usri=the+old+man+and+the+marathon

Thursday, November 14, 2013

AGE-GRADED CALCULATOR: TAKE THAT YOU YOUNG STUDS!

Don't you just hate those young whippersnappers who win all the local 5Ks? All right, maybe hate is too strong of word. Envy? Resent? Covet? I guess none of those words quite hit the mark.Anyway, don't you wish there was a way to once again compete with these young studs and studdettes who bask in the glory of their multitudinous victories? But time and decreasing testosterone has taken its toll.

A few years back I coached a high school kid by the name of . . . let's just call him Robert Cedricson. I enjoyed taking Cedric, I mean, Robert, out on a ten-mile run and leaving him in my dust. By his junior year, though, he could keep up with me. By his senior year, not only could he beat me, but he reveled in beating me. When I finished the run, he let me know just how much time had elapsed between us--two, three, four minutes. Now in his early twenties, he has developed into one of the area's top distance runners, winning most of the races in the Upper Ohio Valley.

Don't get me wrong. I'm happy for Robert Cedricson and his success, and I try to take credit for it whenever anyone will listen. I'm glad that his experience as a high school runner has carried over into his adult life, and his passion for running hasn't diminished. I just wish I could go head to head with him again and not finish three or four minutes behind him in a 5K.

Wait a minute! There is a way for the aged to compete with youth again. It's called the age-graded calculator. It can be found online at the Runner's World website: http://www.runnersworld.com/tools/age-graded-calculator

All you do is enter the information from your race into the calculator--distance, age, sex, time, etc, and the calculator will spit out your time as if you were 22 again. According to Runner's World, "Your age-graded score is the ratio of the approximate world-record time for your age and gender divided by your actual time."

Let me give you an actual example. Robert Cedricson and I ran head to head in a race this past summer called the Debbie Green 5K . The race is quite an extravaganza drawing great runners from the east central region of the country. Robert ran 16:19. Because he is 22 years old, he does not gain any time with the age-graded calculator. I ran 19:39. Entering my information--sex: male, age: 57, distance: 5K, time: 19:39, my calculated time is:  16:13. Yes!!!. Allright!!! Fistpump!!! I win!!!

Funny, it just doesn't feel the same as when you actually cross the finish line ahead of the person you want to beat. Runner's World needs to come up with and age-graded accelerator.

Questions or comments can be posted below or sent to joecellis@comcast.net .
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Tuesday, November 12, 2013

WILL RUNNERS SURVIVE THE ZOMBIE APOCALYPSE?

When considering the coming zombie apocalypse, one must take into account the laws of natural selection.If a horde of zombies suddenly emerge from the local morgue onto a city street, who has the best chance of surviving? Long distance runners, of course. As the crowd flees, those with lesser aerobic ability will be the first to falter. Even though zombies are dead on their feet, they do possess the determination and persistence to pursue people for surprising distances. Most people can't run for more than a mile. Zombies instinctively know this. Unfortunately, this does not bode well for the human population in general. However, distance runners, especially marathoners, gain a great advantage because of society's lack of conditioning.

Imagine you are training for the Boston Marathon and running through a local park. You pass crowds of revelers guzzling beers, eating burgers, and listening to country music.A couple of them laugh and shout, "Run, Forest, run!" Around the next turn you spy a horde of zombies coming your way. You realize the zombie apocalypse has begun. What's your next move? You must go back and warn the cookout crowd. As you near the picnic-ers You shout, "The zombies are coming!" One of them yells, "Look y'all, here comes Forest again." Then he shakes up a of can beer and pops it open in your direction. You run through the spray and everyone laughs. Very funny. You wonder if redneck comedians taste funny to zombies.

When the zombies round the corner, the party breaks up. The guy with the beer, an ex-running back, sprints by you. However, he can only maintain that pace for another thirty yards. When you pass him, he's bent over gasping for air like a beached tuna. Twenty-six miles later you arrive at your Uncle John's cabin deep in the woods. Five other marathoners have found their way there. Together you prepare for a new world, one in which distance runners because of natural selection will repopulate the earth.

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Saturday, November 9, 2013

WHY RUNNERS GET INJURED -- PART 3

The third major cause of running injuries is the most preventable. Yet because runners are psychologically unstable without their daily run, it is the most common cause of injury.

3. OVERUSE

Why are most dedicated runners crazy and push themselves into overuse injuries? I believe it is because they have crossed over to the psycho side of running. Most people regard running as something painful. If they must do it to lose weight or improve their cardiovascular system, they will grudgingly do it, but they definitely won't like it. To most people running is uncomfortable. It requires precious time, time when one could be sleeping, reading, or watching TV. And then there's the hassle of putting on the proper running clothes and shoes and the discomfort of stretching to get the muscles ready for that shock of activity. The worst part is the running itself--mentally it is challenging to keep going mile after mile; physically with each mile one runs, the pain intensifies.  Most people view dedicated runners as psychos.

And we are. How did we become psychos? We kept running despite the hassles and discomforts. Day after day we kept at it despite the time, energy and effort it demanded from us. We kept going until we reached the psycho side of running. Once a runner crosses over, he or she becomes like one of them--one of the crazy ones. They have changed. Normal people often wonder if their running friends were abducted by aliens and replaced with cyborgs.

The truth is what once was painful has become pleasurable. The exercise that once repulsed us, we now crave. We have become addicted to the runner's high, the endorphins that stream through our blood system as we get out there day after day. We get this mental sense that we have become Super People-- faster than most high school kids in a 5K race, able to run ten miles in a single workout, more powerful than all the stresses that build up during our work day. Look, up on the road! It's a bird! It's a plane! No, it's just my neighbor Joe out for his daily run.

Once you have crossed over, your biggest enemy isn't Kryptonite. It's overuse. Because you crave the joy of running, because you want to get faster or at least maintain your fitness level, because you want to eat that piece of pumpkin pie loaded with whip cream, because you want to set a PR in your next race, you push yourself into an unnecessary overuse injury. The knee hurts, the hip hurts, the Achilles tendon feels strained, but you're sure once you get out there the pain will go away.

Here's my advice to avoiding overuse injuries. Stay off the psycho path. If something is hurting more than a couple of days in a row, take time off. Try biking, deep water running, or the elliptical machine. Incorporate cross training as a regular part of your workout schedule, perhaps even two to four days a week. You may discover that your times improve with cross training. I guarantee you will have less overuse problems which result in fewer injury disruptions in your training schedule. Keep in mind that this advice is coming from one who doesn't always follow his own advice. Why? Because I'm a running psycho. I'm crazy. I want to get out there on the road. I want to set a PR at the next race. I want to qualify for Boston next spring. Somebody help Meeeeeeeee!!!!!

Questions or comments can be posted below or sent to joecellis@comcast.net .
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Thursday, November 7, 2013

WHY RUNNERS GET INJURED -- Part 2

Nobody's perfect. Very few runners have perfect form. Most either pronate or supinate or carry their arms too high  or wag their heads or overstride or have muscle imbalances between their quads and hams or calves and shins. Even many great runners have imperfect form. For example, Bill Rodgers has an uneven arm swing. That brings us to our number 2 reason why runners get injured:

2. POOR BIOMECHANICS
However, we should not jump to conclusions. A lot of runners with unorthodox running form rarely get injured. For example, an uneven arm swing may be compensating for a leg length discrepancy. If you try to fix the arm swing, then the shorter leg won't be compensated for, which will result, of course, in injury. If it ain't broke, don't fix it. In other words, don't try to tell Bill Rodgers he needs to correct his form.

When should you try to fix poor biomechanics? When the same injury keeps popping up. If a runner hasn't done too much too soon and has slowly but surely built up his or her mileage but regularly must deal with a reoccurring injury, then the problem is probably biomechanical.

 It's possible that adjustments can be made to the runner's form to fix the problem. The ideal stride disperses the stress of pushing off and landing equally along the leg. Any variation from the ideal will focus that stress unevenly with one spot in particular receiving more stress. It may be a shin, a knee, a hip, the Achilles tendon, quad, calf, or hamstring. If the runner is awkward or ungainly as they run, practicing good form would help them.

Check out Grant Robinson's Youtube intro to good running form: http://www.youtube.com/watch?v=t7Igc2cCuZI
Then click on his videos emphasizing the four points of good running form: Posture, Midfoot, Cadence, and Lean
Posture: http://www.youtube.com/watch?v=7LfiAgQTFeU
Midfoot: http://www.youtube.com/watch?v=humkZAtZVW0
Cadence: http://www.youtube.com/watch?v=Isx-wE1Z0lU
Lean: http://www.youtube.com/watch?v=TmneqHyorXo

If you've done everything to correct your form but the injuries still reoccur, then it is time to visit a physical therapist or sports medicine doctor, one who has a good reputation with treating runners. They can recommend the proper shoe or insoles to correct pronation or supination. If the  problem is severe enough, you may need to have orthotics made for your feet. They can check to see if you have a leg length discrepancy or an imbalance in your muscles. A good physical therapist or sports med doc is worth his or her weight in high-end running shoes.

Once the biomechanical problems are solved, the injuries should go away . . . unless . . unless . . . you run into the third common reason for running injuries. But I'll save that one for another day.

Questions or comments can be posted below or sent to joecellis@comcast.net .
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Tuesday, November 5, 2013

WHY RUNNERS GET INJURED. -- Part 1

There is a cause and effect for everything. After 43 years of distance running and over 30 years of coaching, I've seen a wide variety of injuries, but they all stem from a few basic causes. If you discover the cause, most of the time you can solve the injury problem.

When I was a freshman in high school back in 1971, I went out for the track team. After two weeks of practice everything hurt from my arches up through my knees. Granted, the running shoes back then were less effective at supporting your feet than bedroom slippers. When the pain got to the point where I could no longer run, Coach McKim said, "Ellis boy, go see the trainer." Coach McKim called everybody "boy" including the girls.

Our trainer was an old teacher by the name of Mr. Art Simpson. Mr. Simpson was big, bald, and gruff, the kind of guy who would send a get well card to a hypochondriac. When I told him my symptoms, he applied the one tape job he had done a million times--the arch and ankle mummy wrap. By the time I left the training room, I was walking like Frankenstein. Running was impossible.  To make a long story short, after taking two weeks off I was able to start practicing again.

That intro leads to the first cause of running injuries:
1. TOO MUCH TOO SOON
 I grew up in a blue collar football town where accepting pain was a part of life, and good coaches made their athletes suffer. As a young distance coach back in the 80s, I pushed my runners hard. Unfortunately, I pushed many of them into injury. With more experience I grew wiser. I learned that new runners or runners who were starting again after a long break needed to build gradually. I had to completely deprogram the old-school philosophy of no pain no gain.
 
I discovered there is good pain and bad pain. Good pain occurred when a healthy runner pushed himself or herself hard in a workout, fighting against lactic acid build up and oxygen debt. Bad pain occurred when muscles were not ready for the stress applied to them. As a coach I was responsible for determining the limits of that stress.
 
New runners need to build slowly, gradually over several months. The right amount of stress needs to be applied to their bodies so that only slight damage occurs to  their muscles. Did I say damage? Yes. Muscles grow stronger because they become damaged by exercise but then repair themselves stronger than they were before. A good coach understands just how much stress needs to be applied.
 
Soreness is a part of everyday running. It's a sign that the muscles are being stressed. But soreness that increases over several days is a sign to STOP! REST! CROSS TRAIN! Let the muscles recover before more serious problems result. No two runners are the same. Training yourself or coaching someone else is an art as well as a science. A good coach knows when to let up, when to pull back, when to stop and let a new runner recover and then build themselves up at their own rate.
 
Questions or comments can be posted below or sent to joecellis@comcast.net .
 

Sunday, November 3, 2013

REVIEW -- THE MARATHON STICK

What a wonderful feeling it is to finish an eight-mile run and not be in pain. I truly didn't think my calf would heal up this quickly. Last week at this time I could barely walk without feeling jolts of pain shoot up through it. Have I found a miracle cure?

I'm not sure. My Marathon Stick by www.intracell.net arrived last Thursday, and I immediately began to use it. It's basically a flexible, plastic stick with rubber handles about 21 inches long with ten rollers between the handles. I bought it from Amazon.com for $31.95. It appears to be a very simple instrument, but perhaps that is why it works so well.

 
 
As you can see, pressure can be applied to the muscle as you roll the stick up and down providing great myofacial release and trigger point therapy. The amount of pressure is determined by the user. The instructions recommend about 20 passes of the stick to warm the muscle up. you definitely experience pain when the spindles encounter knots or tender spots.
 
I used it on both legs, warming the calves, quads, and hams, then I went back again and really dug in the second time round. How do you describe something that is painful, yet in an odd way, feels good? I knew as I worked out the knots and bumps in my muscles, I was bringing blood flow to areas that needed healing.
 
I've been using the Marathon Stick twice a day for four days now. After taking a week off of running, I ran a six miler on Friday with only a few jolts of pain coming up into the calf. I cross trained on my stationary bike on Saturday (I usually only run four days a week and cross train the other days). Today I made it through an 8 miler at about 8 minutes a mile with no pain. I'm ecstatic!
 
Did the Marathon Stick increase the rapidity of the healing process? I think it did. I'm definitely a believer. I plan on using it a couple times a day as I prepare to qualify for Boston. The Stick's slogan is : A Toothbrush for Muscles. Makes sense to me. Anyway, I've gotta be on my way. It's time to brush my muscles.
My wife said I'm showing too much leg in this picture. Did I just hear someone whistle?
 
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Thursday, October 31, 2013

PART 2 -- A RUNNING HALLOWEEN STORY

This is the conclusion of the true scary running story I posted yesterday. VERY IMPORTANT: If you didn't read part 1, please scroll down to the post below this one and read it first.

Everyone have a happy and safe Halloween!


The Chair (part 2 -- the conclusion)
 
I swiveled my head back and forth. “N-n-no. I’m not gonna sit on it.”
“Ah come on, Joe,” Bruce said. “Don’t be a chicken.”
I backed away, still shaking my head.
Mike hooked his thumbs in his armpits and flapped his elbows. “Buck-buck-buck-buck-buck-buck-buck.”
Their taunting didn’t faze me. I wanted to go home. "Come, guys. It's getting late. Let's get out of here."
"You're such a wimp," Bruce said.
Jogging along Scotch Ridge as we passed through the shadows of the night, I heard rustling noises coming from the woods. “Do you hear that?” I asked.
“Yeah, I hear it,” Mike said.
When we stopped to listen, the rustling stopped. “Must be our imaginations,” Bruce said.
We jogged again, this time slightly faster, but the noises followed. “Hold up, guys,” I said. “Bruce, shine your light into the woods there.”
When the ray crossed the greenery, a dozen eyes lit up and barking exploded.
“Run!” Mike screamed.
Although Mike and Bruce were great distance runners, I had more speed. With adrenalin streaming through my body, my legs churned under me like the Roadrunner with Wylie Coyote on his tail. If Coach Gordon Downie had been there with his stopwatch, I would’ve broken the school record in the 440-yard dash. After several hundred yards, I couldn’t hear my friends’ footsteps behind me, only blood curdling screams and barking.
Finally, I halted, turned and stared into the blackness. The barking trailed away. Wild dogs. That’s what’s been killing the livestock on this ridge. A pack of wild dogs. For more than a minute I leaned on my knees, catching my breath and imagining the gruesome fate of my buddies. They shouldn’t have sat on the Chair.
Then, softly at first, I heard footsteps and huffing coming toward me. My heart rattled in my chest like an outboard motor with a few screws missing. Emerging from the black shadows into the moonlight, Mike and Bruce ran at a good clip.
“You guys all right?” I hollered. As they neared I noticed they held something in their hands.
“We fought ‘em off with rocks,” Mike said and then dropped his stones to the ground.
“I’ve never seen you run so fast, Joe,” Bruce said. “If you’d run that fast at the District Cross Country Meet, we’d qualify for the State Championship.”
“You’re hilarious,” I said. “Let’s go home.”
 
 
Epilogue
 
After graduating from college and teaching a year in northern Indiana, I returned to my hometown of Martins Ferry to take the art position at my old high school. Eventually, I became a Commissioned Lay Pastor for the Upper Ohio Valley Presbytery. Many Presbyterian churches in the Ohio Valley needed pastors, and not enough ordained ministers were available.
In the summer of 1990 I got a call from a farmer named Paul Pickens who wanted me to fill the pulpit at his small country church, the Scotch Ridge Presbyterian Church. The name of the church sounded familiar. When I arrived at the bottom of the steep driveway, I knew I’d been there before—on a late October night in 1973.
I pulled my car into one of the few parking spaces, stepped out, and saw the Chair. My friends’ taunting echoed in the back of my mind: Don’t be a chicken. Buck-buck-buck-buck-buck-buck. That morning I preached to eight elderly members of the Scotch Ridge congregation, members who had been faithfully praying that their fellowship wouldn’t die out. Soon after, they hired me to be their lay pastor.
For the last twenty-three years the Chair has greeted me every Sunday morning, but we’re still alive and well at Scotch Ridge. Mike and Bruce haven’t succumbed to the Chair’s curse either. Bruce recently received the honor of induction into the Ohio Valley Athletic Conference Hall of Fame for being a four-time state champion. Mike and I get together occasionally and talk about the glory days. We're a lot slower than we used to be. One thing hasn’t changed since that October night in 1973. I still haven’t sat in The Chair.
 
The End
 
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Wednesday, October 30, 2013

A RUNNING HALLOWEEN STORY

With Halloween one day away, I want to share with you a true scary story from my days as a high school distance runner.

The Chair
 
 
“I’m not afraid to sit on it,” Mike said.
            “If you do, I will,” Bruce said.
            I wasn’t so sure.
            On an October night in 1973 we jogged along Treadway Road, a dirt lane that crossed a series of Appalachian foothills and led to the Scotch Ridge Presbyterian Church. The wind whipped dead leaves across our path, and the full moon through the branches of overhanging trees splashed splatters of light around us, like small ghosts. Bruce brought a flashlight in case we needed it, carrying it like a baton. Fortunately, our eyes adjusted well to the darkness. Running up and down hills for three miles didn’t bother us either—we were high school cross country runners.
            We’d known about The Chair’s curse since grade school. Everyone did. I’d heard about the farmer’s wife who sat on it back in the 30’s, lost her mind, and hung herself from the rafters of a barn not far from the church. Then there was the young man who came home on leave from the Army after basic training. On a dare from his buddies he sat on The Chair at midnight and died a few months later from shrapnel wounds on a Vietnamese battlefield. More recently, a kid I knew personally lost his life in a car crash on the very night he supposedly sat in The Chair.
            Most teenagers from the Upper Ohio Valley made late-night excursions to the monument to challenge the curse, but almost all chickened out once they got there. Mike and Bruce had declared their intensions. They were risk takers and loved to compete against each other. Both were All-Ohio distance runners. If they sat on it, what would I do? I tried not to think about it.
            “Did you hear about the mutilations?” Bruce asked as we neared the top of a long and winding hill.
“What mutilations?” I asked.
            “Livestock mutilations,” Mike said. “Farmers are losing cows and sheep along this ridge. Don’t know what’s killing them. Ain’t no bears or coyotes round here anymore.”
            “Might be a maniac,” Bruce said.
            “M-m-maniac?” I stammered, and Bruce smiled, the moon’s glow glinting off his black-framed glasses.
            “Lot’s a psychos in these parts,” Mike said as he grinned at Bruce.
            Now for sure I didn’t want to sit on the Chair. I wasn’t superstitious—just  naturally conservative. Why take unnecessary chances?
“It’s right up here,” Mike said as he slowed his pace to a walk.
We stopped at the bottom of a steep gravel driveway and peered up. The full moon hung over the small brick church like a big eye. Its light dabbed the gravestones on the hillside with ashen strokes. To the left of the church a huge dead tree extended its spidery branches into the starlit sky. Below the tree The Chair waited for us, a black throne, edges gilded by the moon’s glow.
“Let’s go,” Mike said. “It’s almost midnight.” He started up the long driveway at a slow jog, and we followed.
At the top of the hill the wind whistled through the dead tree’s branches. Bruce shone the flashlight on the Chair. Intricately carved ivy vines climbed from its base, up simulated wooden legs and around its back. A scroll unrolled on the seat with a scripture verse from I Samuel 20:18: Thou shalt be missed, because thy seat will be empty.
“Look down here,” Mike said as he pointed to the left side of the base.
I read the inscription. “Alvin Mitchell. Born December 2nd 1852. Died December 13th 1873. The guy only lived to be twenty-one years old. Wonder what killed him?”
Bruce smiled and said, “Maybe a maniac.”
Mike laughed. “Or a psycho.”
I didn’t think it was funny. “Let’s see what’s on the other side.”
More than anything, the inscription on the other side of the monument freaked me out—Meet me in heaven. I wasn’t ready to cross over the great divide yet. What if I did die? Would heaven’s gates open for me?
A gust of wind rattled the dead branches above us. Bruce glanced up and said, “Are we gonna sit on this thing or not?”
“Who’s first?” Mike asked.
Bruce and I looked at each other and then at Mike.
“You guys are wimps,” Mike said. “I’ll go.”
He placed his hands on the seat like a gymnast mounting a pommel horse, jumped, and spun. Firmly his rear end landed on the throne, and he raised his arms into the air. “Hey, Grim Reaper, you can’t catch me!” he yelled and then whooped like a chimpanzee.
Mike quickly jumped off, and Bruce declared, “I’m next.”
I didn’t argue.
Using Mike’s technique, Bruce mounted the Chair. He threw his head back and cackled like a madman, the moon flashing off his glasses. “Any maniacs out there? Come after me and you’ll eat my dust!”
After Bruce dismounted, my friends gazed at me expectantly. The wind velocity increased. A loud crack erupted above us, and a tree limb tumbled through the branches and struck a nearby gravestone, shattering into a hundred pieces. My heart leapt in my chest. Was that a sign?
 
This was part 1 of two parts. Check back tomorrow for part 2
 



Tuesday, October 29, 2013

THE MARATHON STICK

Today I completed my fourth day in a row of cross training--one hour on the stationary bike, pushups, curls, leg lifts, and back raises. The calf is feeling better but definitely is not ready for a run yet. Most of the pain can be felt right in the middle of the calf and comes when I am walking up steps.

I ordered a "Marathon Stick" from Amazon.com a few days ago. I'm waiting for it to arrive.
 Here's a description and picture of the product:
20" long with 10 working rollers, the Marathon Stick was popularized by endurance runners. The most flexible of the small models, it's perfect for those with lean muscle mass. it contours nicely to the muscle; primarily used on legs and especially calves. Price $31.95

  • LENGTH: 20-inches
    TYPE: Flexible
    GRIPS: Yellow

    The product is rated 4 1/2 stars by users. Most of them rave about how the Marathon Stick brings blood flow into their calves and hamstrings helping to eliminate daily soreness, speed recovery, and accelerate healing. I'm looking forward to trying it out and will let you know how it works for me. In the meantime I have applied Kinesio Tape and continue to self massage the calf as best I can.

    I wish I had the time and money to hire a massage therapist. If I can't get back out on the road soon and get a good run in, I might end up needing psycho-therapy. I saw a great saying on the back of a shirt when I was at the Columbus Marathon Expo: RUNNING IS MY THERAPY.

    Ain't that the truth!

    If you would like a free download of my latest novel, The Old Man and the Marathon click on the link below:
    https://www.smashwords.com/books/view/351449
    or go to Amazon.com:
    http://www.amazon.com/Old-Man-Marathon-ebook/dp/B00ESVLMOA/ref=sr_1_1?ie=UTF8&qid=1382654213&sr=8-1&keywords=the+old+man+and+the+marathon
    or go to barnesandnoble.com
    http://www.barnesandnoble.com/w/the-old-man-and-the-marathon-joe-ellis/1116763619?ean=2940148767169&itm=1&usri=the+old+man+and+the+marathon

    Monday, October 28, 2013

    SPRING MARATHONS

    My son-in-law, Josh Taylor, and I are now seriously considering what spring marathon we will run in our attempt to qualify for Boston. We originally figured it would be one of three: Pittsburgh, Cleveland, or Nashville. All three have positives and negatives.

    Five years ago I ran Pittsburgh and really enjoyed the race. There was only one major hill on the course about halfway through the race. The second half of the race was mostly downhill and flat. Pittsburgh is very near, only about sixty miles away from where we live. However, I worry about heat. When I ran Pittsburgh five years ago we enjoyed an incredibly cool morning. Warm temps are definitely possible in Pittsburgh in early May.

    I've run the Nashville Half three out of the last four years and managed to place 3rd in my age group in 2012. The country music atmosphere is incredible there with a plethora of talented bands along the route. This race is one of the most popular in the country with nearly 30,000 participants. I'm wondering, though, if the crowd could be a factor in the early miles. Also, Nashville is definitely not flat.

    I've never run Cleveland, and the opportunity for a new race experience is always enticing. A big plus for Cleveland is the flat terrain. The older I get, the more I appreciate a flat course where I can get into a steady rhythm. The downside of Cleveland is the mid-May date (May 18). The temperature could easily rise above 70 during the race. The heat kills me.

    A reader suggested the Ashville Marathon in Ashville, NC. Scheduled for mid-March, the temperature should be perfect. The course is located on the Biltmore Estate, which is an incredibly beautiful part of North Carolina. However, I'm worried about hills on that course. Also, serious training would have to begin in January for a March marathon. January can be a tough month weather-wise where I live in the Ohio Valley.

    There is another marathon we are seriously considering--The Glass City Marathon in Toledo, Ohio. It's scheduled for April 27, so chances are the weather will be accommodating. The race usually hosts about 1000 runners, which means there should not be crowded conditions for the first few miles. However, this plus may become a minus. How lonely will the race become in the latter stages?

    Whew! Tough decision. I want to qualify for Boston, go to the Big Dance, and then write the sequel--The Old Man and the Boston Marathon. The marathon we choose could be critical to that goal. Please, if you have opinions on any of these races or other suggestions, comment below!


     If you would like a free download of my latest novel, The Old Man and the Marathon click on the link below:
    https://www.smashwords.com/books/view/351449
    or go to Amazon.com:
    http://www.amazon.com/Old-Man-Marathon-ebook/dp/B00ESVLMOA/ref=sr_1_1?ie=UTF8&qid=1382654213&sr=8-1&keywords=the+old+man+and+the+marathon
    or go to barnesandnoble.com
    http://www.barnesandnoble.com/w/the-old-man-and-the-marathon-joe-ellis/1116763619?ean=2940148767169&itm=1&usri=the+old+man+and+the+marathon

    Sunday, October 27, 2013

    DEALING WITH INJURY (MENTALLY)

    I HATE BEING INJURED!!! It's worse than finding a half a worm in your apple. It's worse than finding out Darth Vader is your father. It's worse than finding out your neighbor is a Scientologist. It's worse than finding out the truth about Santa. Alright, maybe it's not as bad as the Santa thing, but still, I HATE BEING INJURED!!!

    After several days of whining and complaining, I have come to terms with my calf injury. I am facing the fact that I may not be able to run for one to three weeks. I need to accept this and embrace this and take responsibility for it. If I don't, I may drive my wife crazy. She will tell you that I am not myself when I'm injured. I get a little . . . on edge. You know are not yourself when you set up an IV drip directly from your coffee machine.

    Here's my advice for mentally dealing with injury: Don't focus on the temporary loss of running. Focusing on the negative will only drive you further toward the dark side. Understand that running is not as important as it appears to be. In fact, running is way down the list when you consider the truly important things in life--family, friends, health, peace, freedom, big screen TVs, and the list goes on.

    Instead of seeing your injury as a loss, embrace it as a challenge, an opportunity to learn what to do to bring swift healing and how to prevent the same injury from happening again. In all probability the injury occurred because you were overdoing it--too much training or racing finally caught up with. Listen to your body and take the time to help it heal.

    This past Saturday I watched the high school regional cross country meet at Pickering near Columbus, Ohio. One of our runners had a bad day. She didn't qualify for the state championship. It's hard to console a high school gal who didn't quite achieve a personal goal. All I could say was, "Don't take it too hard, kiddo, there will be more races."

    That same advice I give to you and to myself. There will be more runs and more races. Keep pressing on.

    If you would like a free download of my latest novel, The Old Man and the Marathon click on the link below:
    https://www.smashwords.com/books/view/351449
    or go to Amazon.com:
    http://www.amazon.com/Old-Man-Marathon-ebook/dp/B00ESVLMOA/ref=sr_1_1?ie=UTF8&qid=1382654213&sr=8-1&keywords=the+old+man+and+the+marathon
    or go to barnesandnoble.com
    http://www.barnesandnoble.com/w/the-old-man-and-the-marathon-joe-ellis/1116763619?ean=2940148767169&itm=1&usri=the+old+man+and+the+marathon

    Saturday, October 26, 2013

    CROSS TRAINING -- UGH!

    Don't get me wrong. I believe cross training is an incredibly important part of a runner's training program, especially if the runner is injured or old like me. I don't mind cross training two or three times a week to keep my joints healthy. But more than one day in a row and I start longing for the roads.

    I was hoping to wake up today feeling half decent. Unfortunately, my calf hurt more today than it did the day after the Columbus Half. I plan on cross training three days in a row and testing it out on Wednesday with an easy six miler. I will also do a Kinesio tape job on it. Kinesio Tape is an elastic therapeutic tape that is great for strains and minor muscle tears.

    Here's a video showing you how to tape a strained calf: http://www.youtube.com/watch?v=5XTxAREiYFE

    What do I do on my cross training days? Stationary bike. Not very exciting is it? But it's effective. I can go hard without straining muscles that I use on runs. I also throw in three sets of pushups, back raises, leg lifts, and curls. Like I told you, I don't mind cross training one day and running the next. To cross train three days in a row is going to be mentally challenging for me.

    But this is what I deserve. If I would have taken a more conservative approach to training after a hard half, I would not be in this position right now. Learn from my mistake. Err on the side of caution.

    If you would like a free download of my latest novel, The Old Man and the Marathon click on the link below:
    https://www.smashwords.com/books/view/351449
    or go to Amazon.com:
    http://www.amazon.com/Old-Man-Marathon-ebook/dp/B00ESVLMOA/ref=sr_1_1?ie=UTF8&qid=1382654213&sr=8-1&keywords=the+old+man+and+the+marathon
    or go to barnesandnoble.com
    http://www.barnesandnoble.com/w/the-old-man-and-the-marathon-joe-ellis/1116763619?ean=2940148767169&itm=1&usri=the+old+man+and+the+marathon

    Friday, October 25, 2013

    BIG MISTAKE

    After running a PR at the Columbus Half Marathon this past Sunday, I made a big mistake. My personal record time motivated me to get out there and start training for the next half marathon. I was seriously considering running the Tour de Ashand Half (http://www.ashlandrunners.com/) in Ashland, Ohio on December 7. Big Mistake.

    On Sunday at the ten mile mark during the Columbus half my calf cramped. I finished the race in a lot of pain, but I didn't slow down much. Two days later the calf felt fine. I figured it was just a cramp. I ran an eight miler on Wednesday feeling just a little sore, and biked an hour on Thursday. Then I tried a ten miler today. Stupid, stupid, stupid. At the eight mile mark my calf cramped again, just like it did in the race on Sunday. This time it took my hamstring with it. I had to walk and jog the last two miles of the training run. Now I am probably out for at least a week.

    BIG LESSON: After a long, hard race like a half or full marathon, take your time coming back. Keep your mileage down and your pace slower. Give your muscles time to recover, or you will end up like me: INJURED. :(

    I plan on biking the next several days and then testing it about Wednesday with an easy six miler. Is it possible to be too motivated to train for a race. YES. Don't be a fool like me. Take it easy for a couple of weeks after a long, hard race.

    If you would like a free download of The Old Man and the Marathon click on the link below:
    https://www.smashwords.com/books/view/351449
    or go to Amazon.com:
    http://www.amazon.com/Old-Man-Marathon-ebook/dp/B00ESVLMOA/ref=sr_1_1?ie=UTF8&qid=1382654213&sr=8-1&keywords=the+old+man+and+the+marathon
    or go to barnesandnoble.com
    http://www.barnesandnoble.com/w/the-old-man-and-the-marathon-joe-ellis/1116763619?ean=2940148767169&itm=1&usri=the+old+man+and+the+marathon

    Thursday, October 24, 2013

    Decision Day

    Today I made a decision to train for a spring marathon. Which one? Very important question. I want to qualify for Boston 2015. I've narrowed it down to three: The Nashville Country Music Marathon on April 26, the Dick's Sporting Goods Marathon on May 4, or the Cleveland Rite Aid Marathon on May 18.

    Tough Decision. Any opinions? I ran the Pittsburgh Marathon back in 2009 and enjoyed the race. Back then I was 52 years old and ran 3:16:31. That qualified me for Boston, but Achilles tendon problems made me hesitant to take the leap of faith and sign up for Boston. Hotel costs and entry fees for Boston are enormous. I decided not to take the financial risk.

    Eventually, I ended up getting ASTYM treatments on my Achilles tendon. The therapy was extremely painful but incredibly effective. Since completing the Pittsburgh Marathon I've run about 20 half marathons. The most recent was this past Sunday in Columbus, Ohio. I covered the 13.1 miles in 1:25:57 and finished second in my age group--a personal record by almost a minute.

    That new PR motivated me to consider another marathon, but I must confess I have another motivation. Recently, my latest novel, The Old Man and the Marathon, has been getting a lot of downloads at www.smashwords.com. In the novel an old man takes on the challenge of qualifying for the Boston Marathon despite a history sciatica problems. If I ever write a sequel, it will be called The Old Man and the Boston Marathon. Before I write it, though, I actually want to run the race. This means I must qualify for the race. Thus today's decision. Which will it be? Nashville, Pittsburgh, or Cleveland?

    If you would like a free download of The Old Man and the Marathon click on the link below:
    https://www.smashwords.com/books/view/351449
    or go to Amazon.com:
    http://www.amazon.com/Old-Man-Marathon-ebook/dp/B00ESVLMOA/ref=sr_1_1?ie=UTF8&qid=1382654213&sr=8-1&keywords=the+old+man+and+the+marathon
    or go to barnesandnoble.com
    http://www.barnesandnoble.com/w/the-old-man-and-the-marathon-joe-ellis/1116763619?ean=2940148767169&itm=1&usri=the+old+man+and+the+marathon