Despite my intentions I stopped writing. Work became the major focus of my life and I have still been running despite time constraints and nagging injuries. But now I'm back!
I'm fortunate enough to be a part of Dark Horse Track Club here in St. Louis and through the urging of some of my teammates I'm going to reignite the fires that fuel this blog. The beauty of Dark Horse is the accountability that it places on you. We meet at least once a week and there is a sense of letting the others down if you don't make it. This will apply to this blog as well. I will post at least once a week and my Dark Horse crew will hold me accountable.
Thank you for your continued support and please check out our Facebook page over at DHTC
-DS
Saturday, November 9, 2013
Monday, June 3, 2013
Adventure Run (Mark's Rage)
Sunday's are my long run days and yesterday was intended to be a typical long effort on the flat and soft Katy Trail near St. Charles, Missouri. The rough weather of the past week made some alterations to the trail that added an element of adventure and a few obstacles. I ran with my good buddy and consistent running partner Mark who is super fit and ready to hit a good marathon up in Duluth this month. He has come really far with both his mental and physical fitness, but a weakness of his is anything that breaks rhythm while running. Shocking right? Anything that knocks any runner off of a comfortable pace is hard to deal with and you can see it all levels of running. So his weakness is every runner's weakness including my own. It can be a change of pace, a big hill, a lot of stoplights, or in our case yesterday lots of large trees fallen and completely blocking the path.
We ran down the path for about three minutes before we hit a wall of foliage and broken limbs. I looked for a way through but did not find one. We elected to turn and go the other way and a few minutes later hit another gigantic tree that completely blocked the nearly 10 foot wide path. Mark was ready to turn back and head to Creve Couer Lake which is an asphalt path that is about 3 miles from where we were running. I understand what he was wanting but honestly I was a bit selfish and wanted to stay on the soft path if at all possible. I found a way through the downed tree and Mark reluctantly followed. The next 2 miles were filled with down trees and I doubt we ran more than 2 minutes straight without stopping and climbing through something. The run was turning into Mark's worse nightmare with constant stopping and going. He had just done a big week of mileage, was feeling tired, and now his long run turned in to his inconsistent nemesis. On top of that, he was running with me which I'm sure isn't always a delight. I was trying to talk to him and joke around to take his mind off the run but I don't think it worked.
As the run progressed Mark's spirit was visibly diminished and at the turnaround he planned to consume a GU as practice for his marathon. Despite his greatest effort that little packet would not tear open and in his frustration Mark decided to just continue on with the run. (Actually in a fiery rage he chucked it into the woods followed by a few harsh words) So to put it plainly; Mark was tired, he was pissed, and we still had 9 miles to go. Not a great spot to be in for anyone who isn't feeling great and may even have to use the bathroom.........
The run continued and we dealt with the downed limbs as Mark's rage came and went. As we hit mile 15 he began to lighten up and even seemed as if he was starting to enjoy himself. He embraced the attitude which I had tried to maintain for the run; which was it doesn't matter how slow we go as long as we get the mileage in. He even began to smile and laugh and seemed to enjoy hurdling branches and scaling downed trees. He smacked his back on a branch at one point and he simply shook off what was likely very irritating. It clicked for him that this was fun and to take it too seriously can make it miserable. Yes, we had a goal and an important day of training that was set up to be less than perfect but when it came down to it we simply needed to run long. I started this off talking about the gains Mark has made in fitness and I have seen him improve drastically on certain runs. Yesterday was nothing special in terms of the run itself. We did our 18 miles in roughly 7 minute average which is pretty standard considering how much we run. (Not to say it's easy.....) What was impressive yesterday was to see the development in Mark's mental attitude and strength. He dealt with the stress of things not going perfectly and then in the end even came to a steady view of the positives on the day. We got our long run in and we had fun doing something out of the ordinary. Well done Mark. This is a huge barrier for any runner as it's easy to get down but to persevere with a positive outlook even on a bad run shows how strong you really are.
The takeaway from this is that when things don't go like the perfect plan we have in our head we have to adapt mentally. This could be on a normal run, in a race, or even in our daily lives. Small mental adjustments about the way we view a situation can turn a huge burden into a huge opportunity to have some fun. The important thing is to stick with your goal and make the best out of what you have available. Be committed, get the work done, but don't view it as simply that. If you can't enjoy the process then you will most likely struggle to maintain and be successful. I hope this finds you well and safe after all the harsh weather of the past few weeks. Be safe, take care, and run steady my friends.
We ran down the path for about three minutes before we hit a wall of foliage and broken limbs. I looked for a way through but did not find one. We elected to turn and go the other way and a few minutes later hit another gigantic tree that completely blocked the nearly 10 foot wide path. Mark was ready to turn back and head to Creve Couer Lake which is an asphalt path that is about 3 miles from where we were running. I understand what he was wanting but honestly I was a bit selfish and wanted to stay on the soft path if at all possible. I found a way through the downed tree and Mark reluctantly followed. The next 2 miles were filled with down trees and I doubt we ran more than 2 minutes straight without stopping and climbing through something. The run was turning into Mark's worse nightmare with constant stopping and going. He had just done a big week of mileage, was feeling tired, and now his long run turned in to his inconsistent nemesis. On top of that, he was running with me which I'm sure isn't always a delight. I was trying to talk to him and joke around to take his mind off the run but I don't think it worked.
As the run progressed Mark's spirit was visibly diminished and at the turnaround he planned to consume a GU as practice for his marathon. Despite his greatest effort that little packet would not tear open and in his frustration Mark decided to just continue on with the run. (Actually in a fiery rage he chucked it into the woods followed by a few harsh words) So to put it plainly; Mark was tired, he was pissed, and we still had 9 miles to go. Not a great spot to be in for anyone who isn't feeling great and may even have to use the bathroom.........
The run continued and we dealt with the downed limbs as Mark's rage came and went. As we hit mile 15 he began to lighten up and even seemed as if he was starting to enjoy himself. He embraced the attitude which I had tried to maintain for the run; which was it doesn't matter how slow we go as long as we get the mileage in. He even began to smile and laugh and seemed to enjoy hurdling branches and scaling downed trees. He smacked his back on a branch at one point and he simply shook off what was likely very irritating. It clicked for him that this was fun and to take it too seriously can make it miserable. Yes, we had a goal and an important day of training that was set up to be less than perfect but when it came down to it we simply needed to run long. I started this off talking about the gains Mark has made in fitness and I have seen him improve drastically on certain runs. Yesterday was nothing special in terms of the run itself. We did our 18 miles in roughly 7 minute average which is pretty standard considering how much we run. (Not to say it's easy.....) What was impressive yesterday was to see the development in Mark's mental attitude and strength. He dealt with the stress of things not going perfectly and then in the end even came to a steady view of the positives on the day. We got our long run in and we had fun doing something out of the ordinary. Well done Mark. This is a huge barrier for any runner as it's easy to get down but to persevere with a positive outlook even on a bad run shows how strong you really are.
The takeaway from this is that when things don't go like the perfect plan we have in our head we have to adapt mentally. This could be on a normal run, in a race, or even in our daily lives. Small mental adjustments about the way we view a situation can turn a huge burden into a huge opportunity to have some fun. The important thing is to stick with your goal and make the best out of what you have available. Be committed, get the work done, but don't view it as simply that. If you can't enjoy the process then you will most likely struggle to maintain and be successful. I hope this finds you well and safe after all the harsh weather of the past few weeks. Be safe, take care, and run steady my friends.
Sunday, May 19, 2013
Changes
Let me first apologize for the lack of writing over the past six weeks. I intend to pick it up again. A lot has changed since I've last written in earnest, but you can count on the fact that we have still been getting after it.
The first big change is that Darwin Price has left St. Louis to pursue boxing based in California. He is with a great team that is providing him with the resources to be successful as a pro boxer. Unfortunately that means we may never know how fast Darwin could have run with us here at Steady State. In a short time we saw some huge gains and we're just getting to the time of year when the big meets in our area begin to take place. I honestly think that with another year we would have seen Darwin go sub-4 in the mile and run a minute faster for 5K. That said, I also think boxing provides the better financial opportunity as well as more resources for him to succeed. He will be successful. I really enjoyed my time with Darwin and am pleased with what we accomplished without much as far as resources. That said, thank you to everyone who did help us out. He is also someone who has become a great friend and I am so thankful that because of running the two of us were brought together.
Another big change is that three weeks ago I changed jobs and am no longer working within the running/race timing industry. Without offering much detail the change is huge positive for me and provides a lot of opportunity I would have otherwise not been privy to. Simply put, it's a much better fit. The job has been great so far and I am glad to report I've been running just as much as before. I've started running quite early in the mornings during the week to get to work on time. It can be hard getting out of bed but it feels much worse running late after work especially as it is getting hotter. The funny thing is I've been running extremely well as of late. My mental aspect due to the job change has been much more positive and this seems to have translated into some great runs.
Other Updates:
Mark Spewak is training for Grandma's Marathon and without a doubt is in the best shape of his life. We worked out a plan that has him stronger and more confident than I personally have ever seen him.
The group will likely be expanding in the next few weeks as a few old friends are moving to the area. We should have some guest bloggers contributing there thoughts on running and life too. We should have a contingent of guys and maybe a gal up at the Steamboat Classic in Peoria, IL next month. Steamboat is one of my favorite races and its one that I never miss.
I'm excited to see the group develop and hopefully we can continue to help each other pursue running related goals while living balanced lives. More details will certainly follow so please stay tuned. A lot has changed and will certainly continue to do so. As things change you have to adjust to pursue balance in life. Thanks for reading and look for more from us in the near future. Run Steady!
The first big change is that Darwin Price has left St. Louis to pursue boxing based in California. He is with a great team that is providing him with the resources to be successful as a pro boxer. Unfortunately that means we may never know how fast Darwin could have run with us here at Steady State. In a short time we saw some huge gains and we're just getting to the time of year when the big meets in our area begin to take place. I honestly think that with another year we would have seen Darwin go sub-4 in the mile and run a minute faster for 5K. That said, I also think boxing provides the better financial opportunity as well as more resources for him to succeed. He will be successful. I really enjoyed my time with Darwin and am pleased with what we accomplished without much as far as resources. That said, thank you to everyone who did help us out. He is also someone who has become a great friend and I am so thankful that because of running the two of us were brought together.
Another big change is that three weeks ago I changed jobs and am no longer working within the running/race timing industry. Without offering much detail the change is huge positive for me and provides a lot of opportunity I would have otherwise not been privy to. Simply put, it's a much better fit. The job has been great so far and I am glad to report I've been running just as much as before. I've started running quite early in the mornings during the week to get to work on time. It can be hard getting out of bed but it feels much worse running late after work especially as it is getting hotter. The funny thing is I've been running extremely well as of late. My mental aspect due to the job change has been much more positive and this seems to have translated into some great runs.
Other Updates:
Mark Spewak is training for Grandma's Marathon and without a doubt is in the best shape of his life. We worked out a plan that has him stronger and more confident than I personally have ever seen him.
The group will likely be expanding in the next few weeks as a few old friends are moving to the area. We should have some guest bloggers contributing there thoughts on running and life too. We should have a contingent of guys and maybe a gal up at the Steamboat Classic in Peoria, IL next month. Steamboat is one of my favorite races and its one that I never miss.
I'm excited to see the group develop and hopefully we can continue to help each other pursue running related goals while living balanced lives. More details will certainly follow so please stay tuned. A lot has changed and will certainly continue to do so. As things change you have to adjust to pursue balance in life. Thanks for reading and look for more from us in the near future. Run Steady!
Friday, April 26, 2013
Farewell Workout Video
http://www.youtube.com/watch?v=5KlNIOO9OxA
A hill workout at Forest Park with Darwin just a few weeks prior to him leaving for California. Darwin was offered an opportunity to box at the pro level and financially it was too good to pass up. I've had a blast working with him and know he will be successful in boxing. We'll never know how fast he would have been but I am confident that this season he would have turned heads and with another year of training he would have run sub-4. Thank you all for reading and supporting our efforts; continue to follow us as the team develops and we pursue our goals. Enjoy the video thanks to Mark Spewak!
A hill workout at Forest Park with Darwin just a few weeks prior to him leaving for California. Darwin was offered an opportunity to box at the pro level and financially it was too good to pass up. I've had a blast working with him and know he will be successful in boxing. We'll never know how fast he would have been but I am confident that this season he would have turned heads and with another year of training he would have run sub-4. Thank you all for reading and supporting our efforts; continue to follow us as the team develops and we pursue our goals. Enjoy the video thanks to Mark Spewak!
Tuesday, April 16, 2013
Running is Freedom - Boston Reaction
I was not in Boston during the bombings nor have I ever run the Boston Marathon let alone any marathon. I received a text message from a great friend Tom Farrell asking if I had seen what was happening in Boston. I was confused, because we had already seen the elites finish and Tom and I had discussed the result. So what else could be happening? He told me to get on Twitter as there was word of an explosion. Upon first hearing the news yesterday my heart immediately sank and my stomach began to ache.
I immediately saw numerous tweets about finish line explosions as I began my search only minutes after the explosions took place. Details were few and facts were fragmented at best, but social media offered a window into the disaster. At this point I was upset but all I had seen were words. The pictures that I found thereafter really changed the perspective. Without going into much detail I began to find pictures that presented a clear view of how serious this was. It looked like a war zone. Smoke, shrapnel, blood, and people with various injuries looking confused. These were normal people just like you and I who were there cheering on their friends, families, and complete strangers as they completed a monumental task. An instant later, they were fighting for their lives. There were some amazing instances shown via video as people (officers, volunteers, and runners) immediately ran towards the incident and began helping however they could. These people had no regard for their own lives and they heroically charged in simply because they wanted to help. In a low point for humanity, the way these people acted show us that even when evil is present the good will still press on.
I had several friends and some people very dear to me at the marathon. I was nervous for their safety and after a period of trying to get a hold of everyone in one way or another all were accounted for. So despite the initial fear for my friends my feelings passed to disgust and anger. Why would someone do this? How could someone do this? This was an attack on running, one of the purest forms of freedom we know. It was also an attack on a beautiful aspect of the sport in that anyone can access the finish area. Anyone can relish in the joy of a runner's triumph. Anyone can be there! On any given weekend my friends, my family, my wife to be, any handful of people I know are at these events. This could happen at any event to any one of them! As you can see this anger led back to fear. Fear for the ones I care about and realizing how easily it could have been any of us. Trying to make sense of it just left me confused, but after a bit I began to see some clarity.
I, Danny Stults have never had much desire to run a marathon but yesterday afternoon I made the decision to run Boston 2014. Running is a freedom that we can't let fear take from us.
We will press on, we will continue to run, and we will also never forget the tragedy that took place yesterday. We honor those people who were killed/injured and their families by enduring. We cannot let fear dictate our lives. I plan on being at the starting line next year. The most difficult part may be getting into the race as this attack has created such an outpouring of desire to be a part of it. We will run to remember but also to show that they can't stop us. See you in Boston.
Thanks for reading and now more than ever Run Steady.
I immediately saw numerous tweets about finish line explosions as I began my search only minutes after the explosions took place. Details were few and facts were fragmented at best, but social media offered a window into the disaster. At this point I was upset but all I had seen were words. The pictures that I found thereafter really changed the perspective. Without going into much detail I began to find pictures that presented a clear view of how serious this was. It looked like a war zone. Smoke, shrapnel, blood, and people with various injuries looking confused. These were normal people just like you and I who were there cheering on their friends, families, and complete strangers as they completed a monumental task. An instant later, they were fighting for their lives. There were some amazing instances shown via video as people (officers, volunteers, and runners) immediately ran towards the incident and began helping however they could. These people had no regard for their own lives and they heroically charged in simply because they wanted to help. In a low point for humanity, the way these people acted show us that even when evil is present the good will still press on.
I had several friends and some people very dear to me at the marathon. I was nervous for their safety and after a period of trying to get a hold of everyone in one way or another all were accounted for. So despite the initial fear for my friends my feelings passed to disgust and anger. Why would someone do this? How could someone do this? This was an attack on running, one of the purest forms of freedom we know. It was also an attack on a beautiful aspect of the sport in that anyone can access the finish area. Anyone can relish in the joy of a runner's triumph. Anyone can be there! On any given weekend my friends, my family, my wife to be, any handful of people I know are at these events. This could happen at any event to any one of them! As you can see this anger led back to fear. Fear for the ones I care about and realizing how easily it could have been any of us. Trying to make sense of it just left me confused, but after a bit I began to see some clarity.
I, Danny Stults have never had much desire to run a marathon but yesterday afternoon I made the decision to run Boston 2014. Running is a freedom that we can't let fear take from us.
We will press on, we will continue to run, and we will also never forget the tragedy that took place yesterday. We honor those people who were killed/injured and their families by enduring. We cannot let fear dictate our lives. I plan on being at the starting line next year. The most difficult part may be getting into the race as this attack has created such an outpouring of desire to be a part of it. We will run to remember but also to show that they can't stop us. See you in Boston.
Thanks for reading and now more than ever Run Steady.
Monday, April 8, 2013
Suppleminimal
Minimal shoes are huge right now and I know a lot of people have very polar opinions of them. From my own experiences and that of those whom I've run with I see minimal shoes as a great supplemental training shoe for individuals running a fair amount of mileage. Hence... "Suppleminimal."
Minimal shoes are a great way to safely mimic barefoot running with less fear of a piece of glass or a rogue thorn causing you to fall to your knees in pain. Minimal shoes are often more flexible and keep your heel closer to the ground which works muscles in the foot and lower leg that may otherwise be underutilized. The idea is that you're strengthening stability muscles and developing stronger running form because of that. The downside is that you are often taking more impact and potentially changing your form while running in a minimal shoe which could lead to injury.
The key, as I see it, is to find a balance that works for you and to make small changes to find that balance. It's just like the idea of Steady State in that you can find a balance that works for you and that balance may not work for everyone. If you want to incorporate a minimal shoe into your training routine I would look at it in terms of percentages to reduce the likelihood or injury or a lot of soreness. Think of it in the same light that you would with regards to how many miles you run per week. It would be less than intelligent for most people to go from running 20 miles per week to 120 miles per week without a calculated progression. The same goes for shoes. You may find the most success by adding a minimal trainer one or two days a week at first and seeing how your body responds. It could be an "aha" moment or it could be a this feels awful moment. The point is to give your body a chance to see how it feels and how you personally like the minimal shoe.
For me, I have found that I like a minimal shoe for double runs but my body does not hold up well enough to use them for more than 10-15% of my weekly volume. I have found success with guidance/ structured shoes that offer a bit more support and when I veer too far I become less comfortable. So by adding the minimal aspect for a few miles a week I can achieve the benefits discussed above without the negatives. I also like to wear a minimal trainer as a kick-around shoe (that's what i call my casual shoes). You can still achieve some of the shoes benefits from simply walking in them while again reducing the risk of discomfort.
Quick Thoughts:
People ask if I'm pro-minimal or if I would recommend a minimal running shoe for them..... The answer is Yes, I am pro-minimal and I think minimal trainers make runners stronger over time. I approve the suppleminimal approach for using a minimal trainer for a portion of your weekly mileage based on how you feel.
This blog is based totally on my own opinions and should not be considered the end all be all. Some people can run hundreds of miles barefoot and never get hurt while others can run three miles a week and become injured. I hope that my thoughts will help guide you in forming your own opinion but remember that the words here are not based on medical studies but guided by my own experiences. You may find that everything I believe about these shoes is false for you, the important thing is that if you are curious you give them a try if you feel the need. I hope these words find you well; thanks for reading and continue to run steady!
Minimal shoes are a great way to safely mimic barefoot running with less fear of a piece of glass or a rogue thorn causing you to fall to your knees in pain. Minimal shoes are often more flexible and keep your heel closer to the ground which works muscles in the foot and lower leg that may otherwise be underutilized. The idea is that you're strengthening stability muscles and developing stronger running form because of that. The downside is that you are often taking more impact and potentially changing your form while running in a minimal shoe which could lead to injury.
The key, as I see it, is to find a balance that works for you and to make small changes to find that balance. It's just like the idea of Steady State in that you can find a balance that works for you and that balance may not work for everyone. If you want to incorporate a minimal shoe into your training routine I would look at it in terms of percentages to reduce the likelihood or injury or a lot of soreness. Think of it in the same light that you would with regards to how many miles you run per week. It would be less than intelligent for most people to go from running 20 miles per week to 120 miles per week without a calculated progression. The same goes for shoes. You may find the most success by adding a minimal trainer one or two days a week at first and seeing how your body responds. It could be an "aha" moment or it could be a this feels awful moment. The point is to give your body a chance to see how it feels and how you personally like the minimal shoe.
For me, I have found that I like a minimal shoe for double runs but my body does not hold up well enough to use them for more than 10-15% of my weekly volume. I have found success with guidance/ structured shoes that offer a bit more support and when I veer too far I become less comfortable. So by adding the minimal aspect for a few miles a week I can achieve the benefits discussed above without the negatives. I also like to wear a minimal trainer as a kick-around shoe (that's what i call my casual shoes). You can still achieve some of the shoes benefits from simply walking in them while again reducing the risk of discomfort.
Quick Thoughts:
- Minimal Shoes Offer Benefits Helpful to Long Term Running Health
- Being Careful is Important
- Small Changes are Best
- Shoes are just as Individual as Running
People ask if I'm pro-minimal or if I would recommend a minimal running shoe for them..... The answer is Yes, I am pro-minimal and I think minimal trainers make runners stronger over time. I approve the suppleminimal approach for using a minimal trainer for a portion of your weekly mileage based on how you feel.
This blog is based totally on my own opinions and should not be considered the end all be all. Some people can run hundreds of miles barefoot and never get hurt while others can run three miles a week and become injured. I hope that my thoughts will help guide you in forming your own opinion but remember that the words here are not based on medical studies but guided by my own experiences. You may find that everything I believe about these shoes is false for you, the important thing is that if you are curious you give them a try if you feel the need. I hope these words find you well; thanks for reading and continue to run steady!
Sunday, March 24, 2013
30 for 4
30for4
Running can
be a huge start to leading a healthy lifestyle.
The physical and mental benefits are numerous and can positively impact
various aspects of your day to day. No
matter what your level of fitness or however experienced you are, getting started
is the hardest part. It is just so easy
to find an excuse or to simply sit down after work and never get up. If you’re ready to start getting fit and you
have never tried running/jogging before I want to invite everyone to try the 30 for 4 Plan.
The plan is
simple and designed for beginning runners/joggers or individuals whose activity
levels have bottomed out over the winter.
With warmer weather coming….. as I look outside and see a wall of snow……
dedication to this simple concept can help you begin pursing a healthier existence.
The
Plan: 4 Days a Week – Jog/Run for 30
minutes
A 30 Minute
Jog/Run at 15 minute mile pace will burn approximately 200-250 calories.
A 30 Minute Jog/Run at 7 minute mile pace will burn approximately 450-550 calories.
These numbers fluctuate based on weight and pace and you can easily determine your exact count by utilizing an online calculator.
Running consistently can help build your confidence, improve self-image, and may even make you proud.
A 30 Minute Jog/Run at 7 minute mile pace will burn approximately 450-550 calories.
These numbers fluctuate based on weight and pace and you can easily determine your exact count by utilizing an online calculator.
Running consistently can help build your confidence, improve self-image, and may even make you proud.
Run four days
a week for half an hour and see how you like it. You can go as fast or as slow as you feel is
necessary(even walk) but keep moving and at the end of the week you will have 2
Hours of Activity you may not have enjoyed otherwise. Try it with friends, family, and anyone you
would like to see healthier. I believe that
if you stick to this plan you’ll see your enjoyment of running grow and you’ll
find yourself wanting to go further, faster, and maybe even try a few
races.
Like any
plan, be careful. I can’t guarantee that
you’ll lose a ton of weight, won’t get hurt, or even that you are even
physically fit even to start a fitness regimen.
Be smart, keep it easy, keep it fun, and I hope it works well. All we want to do is share the joys of running and this is a guideline to get you started. Proceed at your own risk and enjoy.
If you would
like to spread the joy of running and jogging please share this plan and let’s
get others committing to 30 for 4. There’s
a runner in everyone, it takes the support of others and a little resiliency to
get it out.
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