San Jose, California it is not…but let’s not write off “Sin City” just quite yet.

Bert Sperling of Sperling’s BestPlaces culled data on 50 U.S. cities from both public and private sources and tested each city against 50 select measures in five major categories: physical activity, health status, nutrition, lifestyle pursuits, and mental wellness. Here’s the MSN link.

In this study, Las Vegas is ranked #42 and I think the city gets a bad rap. Yes it is true that we have 24-hour gambling, drinking and general debauchery (enjoyed mostly by out-of-state visitors). We also have 24-hour gyms, suitable weather and loads of Californian transplants – bringing their active lifestyles and healthy regimens with them.

With a Convention Authority that likes to taut and promote an “unhealthy” lifestyle, it’s no wonder most health analyses of Las Vegas would be negative. If I have to see another “What happens in Vegas, stays in Vegas” commercial, I may decide to throw my running shoe at the television (but I digress). If you lived here and saw the amount of people out running and biking on a Saturday morning, you would definitely draw a different picture in your head at the mention of Las Vegas.

While runners are outnumbered 20-1 by cyclists, I couldn’t believe the amount of runners I saw Saturday morning. While the number of us crazy runners at 6:00 a.m. haven’t increased (love the number of hard core faces on my long runs), the shear number of people out running in the mornings is inspiring. From mothers and their daughters to groups of men running/walking on the sidewalk has me believing that it’s a turn for the better. What once was a playground for gamblers at the table is slowly progressing into a playground for the healthy at heart.

With the growing number of running clubs and events (Rock-n-Roll Las Vegas had nearly 23,000 participants), I’m hoping this trend keeps picking up speed and we’ll see Las Vegas move up this top 50 list in years to come.

RMFR

OK. I’m running the other day and a runner pops out in front of me about a 1/4 mile up the hill. I love it when runners appear in front of me because it stirs the competitive drive in me and pushes me a little harder than I may normally go (if you need the whole scoop, check out the Bunny Post here).

This guy was a Hare. I was near the end of my run and I didn’t have that final push in me. What I did notice was this guy was little. I’m 6′-2″ and this guy had to be all of 5′-6″ with a slight build – maybe a buck thirty. Point is, this guys turnover was incredible. Absolutely flying up the hill. I’m pretty confident up hills but I could never hit that guys pace.

That got me thinking. Besides the obvious advantages, I’m guessing the smaller you are the quicker you can run (to a point). The physical pounding the body takes has to be way less than the torque I put on my joints. Personally I know that I’m much faster at 200 pounds than I was at 270. Let’s be honest, NOBODY is quick at 270!!! I found some height and weights of some notable runners:

Emile Zatopek – 5-8 1/2″, 154 lbs. (average size)
Kip Keino – 5′-9″/146 lbs. (9% below average)
Sebastian Coe – 5′-10″, 120 lbs.(over 20% below average)
Linford Christie – 6′-2 1/2″, 170 lbs. (10% below average)
Ingrid Kristiansen – 5′-6 1/2″, 128 lbs. (4% below average)
Tatyana Kazankina – 5′-3 1/2″, 110 lbs. (6% below average)
Grete Waitz – 5′-6 1/2″, 110lbs (17% below average)
*From Weight and Performance article.

I think common sense tells us this premise is right on. It’s just interesting to look at the facts. I have seen a couple of Clydesdales hauling ass in a couple of races but you don’t ever see many elite Clydesdales.

RMFR

After the successful implementation of Sondays, I have a new day to add to my week.

My eldest son and I take to the roads and while I run, he rides his bike. He’s great company and the fact that he likes to talk a lot and has plenty to say means my job is to just run. Well, my youngest son was feeling left out. He’s 7 and can’t ride his bike well enough to go longer distances. Something had to be done so we’ve instituted Twosdays.

Twosdays start with a Pooh lap (Pooh’s his nickname but we’re not allowed to speak it in public). A .6 mile route that covers the borders of our neighborhood. He’ll run the whole way with me and we take it real easy to keep our time together fun. After returning back to the house, my older son and I head out for a longer distance – usually whatever I need to do for my mileage for that day. Two boys, two totally different but awesome experiences.

Now unlike Sondays, Twosday doesn’t have a set place in the week. Working long hours, we’ll try and get it in as many times a week as we can. If you haven’t brought your kids into your running routine yet, I highly suggest you try it. Remember, it’s about them, not you.

RMFR

Just like an interception in the red zone or a half court shot that goes in at the buzzer, sometimes a little spark is enough to get you rolling again. I’ve come to find that those same unexpected sparks are just as important in running.

I’ve found over the years that it’s the unexpected things in life that are most inspirational. God painted sunrises, chance encounters with other runners or even spontaneous route changes. While they never seem to happen enough, they do seem to come when you need them the most. Still in my running haze, I’ve needed multiple sparks to keep my fire burning. You hear about race depression and burnout but until you struggle thru it, you can’t quite get a grip on it. No matter what people say or do, you have to do it yourself.

One of these moments came Sunday morning. Nothing spectacular by any means but it’s just what the doctor ordered. Feeling good during a 5-miler, I pushed myself a little harder than I should have this early in training. Not feeling 100% in quite some time, I need to take advantage of these moments every time they make an appearance (carpe diem). Hitting the halfway point quicker than normal, I worked on a quicker stride rate on the way back. After a strong showing on “the Hill Home” I turned in my quickest time for that route.

While nothing that will make anybody stand up and take notice, it’s exactly what I needed at this stage in the game. An affirmation that thru all the injuries and self doubt, that there is still a spark and a desire deep inside dying to be let free.

Now the only question that remains is will I let it?

RMFR

I must apologize for the inactivity of this site. This year has been a tough running year so far and I’ve come to one conclusion. If I’m not running, I got nothin’. Yes, there’s tons of crap floating around in this brain but when it comes time to right, I’m empty.

The good news? With rest, I think I’m back. I start my training schedule for the Fargo 1/2 Marathon this week and with it, I expect my running brain to start functioning again. Until then…

RUN MF RUN!!!

Monday, Tuesday, Wednesday, Thursday, Friday, Sonday, Sunday.

I’ve changed my running schedule. I am now moving my long distance running days to Sunday because Saturdays have become Sondays. This is quality time that my son and I spend cruising around the neighborhood – me in my running shoes and him on his bike.

As your kids grow older, the quality time we get to spend with them seems to get less and less. I’ve now found out how cool it is to run and break down the “little things” in life with him. We find time to talk about the important things in life: the future, television shows and Bakugan. Every once and I while we get a couple of life lessons thrown in for good measure but it’s not about lecturing. This is dad and son time. It’s about being together and being active. It’s about instilling a lifestyle that you hope will stick with him as he grows older. Most of all, it’s about memories. I want him to be able to look back on these times with fondness and hopefully pass them along to his kids.

One day this routine will grow into us running together. One day my youngest son will be able to join our duet. One day, this day will be known as Sonsday.

RMFR

Believe it or not, ORB is officially 1 year old. Time has gone by so fast that it’s actually 1 week and 1 year!!! Who would have thought that 1) I would have found time to keep providing content to this website (181 posts) and 2) have enough things to write about!!!

What originally started as a place to write down the many random thoughts that passed thru my brain while running has now taken on many forms:

• Spirituality – After reading “Running the Spiritual Path” by Roger D. Joslin, I committed my time running to giving that time back to God. What better way to spend hours of solitude than sharing that time praying and meditating?
• Runner Safety – Finding myself running early in the mornings, I saw many runner’s in danger on our roadways. It has been a goal of mine to share what I’ve learned and read so that many more runner’s will be more visible while running. It went so far as Troy’s post on “Dexting” getting him interviewed in Runner’s World for Liz Robbins’ article Collision Course.
• Encouraging Others towards Fitness – With the creation of the Fargo Fitness Challenge, I’ve now embarked on another passion, encouraging others to take up running. I know what running has done for my health and if I can get one person off the coach and back into fitness, I’ll consider this one a success.

I would personally like to thank the nearly 3,500 people who have come to this site from over 50 countries and every U.S. state. To the many friends that I have met here, I’m glad that this site has been a conduit for some really great stories and friendships that span the globe.

Who knows what the future holds but if it’s anything like the last year, it’s anybody’s guess!!!

RMFR (also another thing that came about over the last year and my proudest accomplishment)

I’ve been waiting over 4+ years for this to happen. I’d read about. Heard runners talk about it on countless occasions and always felt left out. Never having the experience I couldn’t add anything of substance to their conversations. I didn’t want to be the one to admit it had never happened to me. I thought if you were a “real” runner it would just happen because you were a real runner.

Yes friends, I finally have my first black toenail!!! I was beginning to think that I was immune from this running phenomenon. Maybe I just picked really good shoes and socks all this time. Funny thing is, this didn’t happen until I actually purchased a little larger shoe.

It happened during the Rock-n-Roll Las Vegas Marathon. That was the race I received the dual blisters of contrasting colors. As the weeks passed, I noticed that a toenail my left foot was a little redder than the others. After the Walt Disney World Marathon it was a lovely purple that I proudly displayed wearing sandals in the Bahamas. Now a couple of weeks later, it has finally faded to black. Now I have to admit that the whole toenail isn’t black. The bottom half has returned to its normal color but I’ve gone to the rule book and it counts.

Have you had your runner’s right of passage?

RMFR

Well my 1 month, self-imposed layoff didn’t go to well. After three weeks off, I couldn’t take it anymore and started running again this morning. The last time the bursitis in my hip flared up, I took a month off and all was good. I didn’t feel my hip after my first week so I think I’ll be OK. I’m also going to start this first training period going back to a shorter, mid-foot stride to take some of the pressure off of my hip, knees and arches. Towards the end of last year, my stride was really long and may have contributed to my injuries at the Walt Disney World Marathon.

I am really excited about something a couple friends and I are going to be doing for the Fargo Marathon. After running my first marathon, I’ve continually been looking for something more from running than just technical tees and medals. The details haven’t been totally worked out yet but I will let you know this week what’s going on. I’m hoping many of you will be able to participate.

RMFR

First, let me apologize for not pounding out the posts like usual. Following the Walt Disney World Marathon and a vacation immediately after, I’ve been playing catchup at work and at home. It’s actually been nice being away from the computer for a change.

I’m worn out – physically and mentally. I know I’m not the most active distance runner. Last year I only ran 2 halfs and 1 full marathon (I guess I can throw in the Walt Disney Marathon in January since it was only 35 days after the Rock-n-Roll Las Vegas Marathon). I’m not a Maniac nor do I consider myself a “seasoned” runner either, but I’m beat.

A couple of warning signs that reared their ugly head:

• Bursitis – During Walt Disney, it popped up in my hip again. Funny thing is, there were no warning signs. I hadn’t felt anything in any of my training runs leading up to the event nor did it bother me in the Las Vegas event. The last time I had to deal with it, I rested for a month and that was that.
• Arches – The one thing that has been nagging me are my arches. Even before the Las Vegas Marathon I was trying to find ways to elevate the discomfort I was feeling. I have custom orthodics but I actually ran Las Vegas in my Sof Sole Custom Insoles. That change didn’t help so I’m hoping rest will.
• Brain Fatigue – As mentioned in a couple of previous posts, I haven’t been totally there upstairs as of late (relating to running). I haven’t been as gung-ho as I usually am. Running hasn’t been as joyful as it usually is and I’m hoping this break will full charge that battery.

With all that said, I know that urges are still there. In fact, the Tuesday following the Walt Disney Marathon, I participated in a 5K on Castaway Cay (Disney’s private island in the Bahamas – yes, my wife and I went on a Disney Cruise following the marathon). Even though my calves were in knots, how many times am I going to get to run an event in the Bahamas? The first mile hurt like hell but the overall run felt really, really good and I’m glad I did it.

So that’s the story and I’m sticking to it. It’s been 2 weeks off so far and I’m probably going to throw in 1-2 more. I’m trying to add a race every year and have a tentative schedule already planned out for this year and I’ll share that soon. Until then, RMFR!!!