After reading Kate’s comment on this previous subject, I got to thinking…why do we need a universal gang sign? We’re all different and run for different reasons. Some competitively and some for recreation. Some socially and some to get away.

No matter what the reason, you’re probably going to have your own view of acknowledging other runners. I understand if you’re on a tempo run, you don’t want to lose your rhythm – a simple nod would suffice. If you’re running with a group, I could see a chorus of hello’s delivered in perfect 4 part harmony (if that’s the case, you probably need to pick up the pace). I’m cool with either.

This brought me to my own runner’s gang sign. I wanted something with a little meaning. Not necessarily for the other runner’s but more so for me. No matter what I picked to flash at my fellow runner’s as we passed  they’d get the idea - “yes my fellow warrior – haul your ass up that hill – you can do it.” Yes, my gang sign needed to have meaning – something to affirm that “yes indeed, I am a runner.”

So here it is. It’s my personal mantra – but I can’t tell you what it means (my kids read this blog). That’s between me, myself and I. I hope I get a chance to flash it to you sometime!!!

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I’ve been a little behind in reading my running magazines. I finally opened up the March 2009 Running Times this week and I wish I would have read it last month!!! Brian Metzler’s article, “Run Softly, Naturally” may have just made my running life a whole lot easier.

I’m a big guy and I’ve really struggled with shin splits and pain in my knees and ankles. I’ve always attributed these pains with my “shoe alarm clock” going off and getting to Red Rock Running Company as soon as possible. After reading this article, I’m taking a different direction.

Basically, the article talks about changing your stride so you hit the ground with your midfoot instead of your heal. This isn’t a new fad and has actually been studied with a bunch of books on the topic. In fact, there are a bunch of new shoes on the market with smaller heel crash pads to encourage midfoot strides (yes, I will be going to RRRC to check them out soon).

Now, I haven’t mastered this new stride. In fact, I only tried it for the first time on Saturday on my 9-mile run, but it made a big enough difference for me to investigate further. After my run, I felt no shin pain and the brutal down hills had to effect on my knees or ankles. My biggest surprise came on Sunday when I still felt no pain. Yes, this is a big deal for me.

It will take a while to get used to. The shorter stride requires a quicker stride rate – and when your going down hill, you think you’re going to start levitating. I had to stop a couple of times just to slow down. I found going uphill is the easiest way to practice since your strides are easier to keep short. The focus needs to be where you actually put your foot down. Try to concentrate on striking the ground underneath your hips. I noticed that if I stretched my toes skyward, it help bring my foot down near the balls of my feet, letting my heal settle correctly.

This is going to take a lot of research, practice and some proper footwear, but I think I’ve found a way to make running that much more enjoyable.

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Yes, another onomatopoeiac title but it fits (by the way, onomatopoeia is one of the coolest words ever). After expressing my frustrations with not being able to get out on my runs, the tide has turned and it feels great!!! For the past couple of days I got out on a couple of lunch breaks and there’s something special about noon work runs.

It’s the break in your day. It’s the sun. The wind. The sweat. The midday shower. The stress release. Although you’re pounding the pavement with cars and exhaust, there’s nothing like it.

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There’s nothing more frustrating then life getting in your way. I, like most of you, have a job. A very demanding job where I usually work long hours. I’m not complaining about my job mind you but it, along with other responsibilities (spouse, kids, hobbies) make sticking to your running schedule – sometimes impossible.

I am lucky enough to have a boss that encourages me to run during my lunch but sometimes that’s not possible. We have to juggle our days, mileage and preparation for races. The point of all this is that we care enough that we WILL do these things because we want to….not HAVE to.

How do you deal with snags in your running routine?

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This afternoon, I went out to do my favorite run in Las Vegas – Red Rock Canyon. Red Rock is a relatively small and narrow valley that 15 miles west of downtown Las Vegas. Red Rock gets its name from the red colored sandstone formation embedded in the mountains that form the western and northern margins of the Las Vegas valley. Simply stated, it’s nature at it’s best.

I’m actually training for the Red Rock Marathon and 1/2 Marathon March 7th. The best part of running here is that the first 4 1/2 miles rise 1,000 feet (doubling back for a 9 mile route). It’s a great hill workout!!! I ran it once with my good friend Troy but I usually do it myself.

Today started out the same way. After spending the morning with my wife and boyz for Valentine’s Day, it was time for my workout. As I pulled into the parking lot and gathered my things, I car slid into the space next to me. As I headed towards the scenic drive, 4 girls (dressed for running) followed. Now I don’t usually see a ton of runners on this run so I had to strike up a conversation.

Turns out Erin, Melina, Tanya and Mei Lan were in Vegas for a girls weekend but Tanya “needed to get her miles in”. I love hearing that!!! After some short introductions, we headed off for the hills. Mei Lan head off to the Visitor’s Center while the rest of us started the climb. After passing the second “scenic overlook,” Erin and Melina tailed off leaving Tanya and I to carry on.

Now, I’ve never claimed to be a fast runner nor great on the hills but I was definitely no match for Tanya. She comes from the peaks of Winter Park, Colorado and I could tell that she was a “Hare” from the start. Eventually, I had to walk up the next major incline. I don’t mind walking. If I torture myself running, I wouldn’t enjoy it. I told Tanya not to wait and go conquer the hill.

My goal is to hit the scenic overlook 4 1/2 miles in (I was close but not quite). Wasn’t in the cards today so I rejoined Tanya as she was on her way back down. We ran back a couple of miles together before I had to let her go again. I can carry a 8-8:30 pace but not today. I ran the rest solo as Tanya sped off.

The five of us rejoined in the parking lot and said our good byes. The best part of running in groups is the camaraderie you feel. You share the same interests, you’ve experienced the same things and you’re all there to help and encourage each other. Running is a solitary sport, but you wouldn’t know it. Thanks ladies for a running experience worthy of talking about and I hope you found some hot bartenders at Kahunaville!!!

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Tanya Garrett, Mei Lan Wong, Melina Powell and Erin Johnson

I usually believe the crazy thoughts that enslave my brain are mine and mine alone. But recently I read an article in Runner’s World by Robert Sullivan that hit the nail in my head.

I started running to get healthy and achieve a goal of running a marathon. It wasn’t a fad. It wasn’t a New Year’s resolution. It was a lifestyle choice. I’m proud of what I’ve become. I know what it took to get my fat ass out of bed and hit the pavement. It’s a commitment and it’s not easy. Now that I’ve running has become my new obsession, I want to spread the word. I want to encourage others to get the same joy and fulfillment that running has given me.

This brings us to my point. When I run and happen to pass a walker, runner or biker (I’ll get to them in another post) I like to give a slight acknowledgment to let them know we’re in it together. We’re out there and we’re doing what we enjoy to do – we’re family. It’s that little nod that says “yes my fellow warrior – haul your ass up that hill – you can do it.” 

Turns out, not everybody feels the same way!!! Not that anybody has every been rude about it. Come to think of it, we’re passing each other and it’s not like we’re standing in line at Albertson’s. If somebody’s across the street, I’ll watch to see if they look my way and give them a wave. If they don’t, it’s no big deal we just go on our way. Although more people are running every year, we’re still small in number. I guess I just want to let the other person they’re not alone in their quest.

I now start my campaign to come up with a universal “sign” that only us runner’s share. One that says “you da man – you go girl – and keep up the good work” all in one. I want to be able to roll down my window and flash it to the guy that runs around Spanish Trail everyday. RUNNERS UNITE!!!

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I’ve run this by a couple of my running friends and I guess I’m in a world of my own. I name my running routes. OK, maybe not the whole route but specific parts of my runs that I need that psychological edge to get through them. Maybe I take after my father. He was a serious runner when running wasn’t considered serious. I remember him talking about the 3 sisters – not siblings, but 3 mythological sibyls. You see, he named the 3 hills on one of his runs. I’m not sure how long it took me to figure it out, but today it has a whole other meaning to me now.

So, the times have changed and I’m a little angrier than my father. I would like to introduce you to my hill nemesis: The 3 Whores. Now this isn’t graphic. It’s not meant to be degrading. It’s just how I motivate myself to go up a 1/2 mile hill at the end of my run. Let me explain…

It starts at the clock tower and there are 3 communities that I will pass going up the hill.

The first part of the hill is fairly flat and isn’t far past the clock tower. The community (aka whore) we pass first is Talega. Talega reminds me of Talladega. Talladega reminds me of NASCAR. NASCAR reminds me of rednecks (did you catch all of that). So, Talega is the redneck whore is pretty easy AND you don’t have to do a ton of work to get to her.

The next part of the hill starts to get steeper and is about 1/3 of the way thru the hill. The next community (yes, whore – you’re catching on now) is Casa Rosa. Now Casa Rosa is the Mexican whore. She’s a little harder to get because of the language barrier and the fact that there’s a gate. You definitely are breathing harder now because 1) you don’t know Spanish and 2) your legs are starting to feel the burn.

The home stretch of this run up the Red District Hill is the toughest. Not only are you fatigued taking on two whores but the hill is at its steepest point. That brings us to the toughest challenge yet…Somerset. Now I have to admit, it took a little creative thinking, but to me Somerset reminded me of the deep south – think “Gone With The Wind“. So Somerset became my Southern Belle whore. She puts on the public appearance of being a righteous woman but deep down inside, she’s going to make you hurt. And hurt you do!!! But in the end, it’s all been worth it and you feel a sense of accomplishment – as well as shame and a need to go to Church.

I have a couple other non-vulgar hills but that’s a story for another day.

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There are some things we can control and others that smack you upside the head while you’re not looking. I consider myself a very regimented person. I do the same routines every day – from timing my breakfast perfectly to my boyz alarm going off to laying down to bed the exact same way everyday.

I’ve been battling a cold all week along with some long hours at work. This has obviously thrown some kinks into my running routine. It literally eats away at me from the inside. I’ve missed 2 running days already and if my “hack” doesn’t clear up by tomorrow – a third will follow.

It’s not just the routine that bothers me, it’s something else. It almost feels like your cheating or lying to someone you care about. You know in the end, it’s all about the miles. You can’t fake it when you toe the line – ready to take on 5, 13 or 26 miles. That’s my biggest internal worry when I have to miss days.

Off to go take some more drugs and get some sleep. Here’s to happy dreams and seven miles tomorrow!!!

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I run alone. Not necessarily by choice but because everybody else I know that runs lives nowhere close to me. Running alone allows my brain to take over. Like you, I have my training schedule. Telling you when to take it easy and when to pick up the pace. I’m no expert, but I’ve never been able to stick to the plan for any given day – my brain takes over. I’m creative by genetics and I have no control when my mind takes over. I don’t know if it’s a defense mechanism or just the laws of nature at work but my mind plays games with me when I’m running.

Typically, I run early in the morning or late in the evening – as my schedule allows. I don’t usually see a lot of “runners” when I’m out but when I do, “it” takes over. I’ve classified “my prey” in 3 categories:

Bunnies – these may be casual runners and/or folks keeping a New Year’s Resolution. “Joggers” if you’re of that mindset. When you see them, you know you can catch them. It’s that goal that you know is attainable and you push a little to show them that you’re NOT a bunny.

Rabbits – these “runners” are folks you’ve probably seen before. Not the casual runner but somebody that’s really out there trying. Usually they trek along at the same pace as you or somewhere close. Rabbits are GREAT pace setters and serve as a great motivator to pick up your pace. You feel a greater sense of accomplishment if you can overtake a Rabbit.

Hares – here lies the top of the food chain. These enthusiasts live and die by the runner’s credo. You can tell who they are from the second you see them. They’re lean, mean and totally in control of their being as a runner. You strive to have their stride and stamina. If you were in the same room, they probably wouldn’t give you the time of day. You know they’re fast. You know you can’t catch them but oh what a chase!!! I might not catch them but I’d rather chase a hare than a bunny any day of the week.

Whether it’s an “easy” day or a “pace” day, the appearance of one my Leporidae friends will definitely affect my pace.

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