Poem By Mark Spewak

This Poem Authored By Mark Spewak Was Inspired By The Recent "When No Ones Watching" Blog.  You Can Find The Blog Here: http://steadystaterunning.blogspot.com/2013/01/when-no-ones-watching.html

A Big Thanks To Mark For Sharing And To You For Reading

The Stress Of Life

It's hard to get out the door day to day; especially if that happens to be a day where you are running alone.  Some days it can seem as if every step is a struggle; days where your "easy" was more than a pain.  That's normal.  We all deal with it and usually we push through it without much issue.  When it does become a problem is when stress from other aspects of life become compounded with that regular struggle.  The question becomes how do you deal with it then?

I personally can get pretty down when things don't feel right.  If there are issues with my job, family, or I'm worried about money I have a bad habit of dwelling on that despite the other very positive aspects my life.  This takes a physical toll on my running, most noticeably if I don't run in the morning and the day was a tough one.  The mental strain of worry simply drains me.  The best part is, I'm not crazy.  http://www.webmd.com/balance/guide/how-worrying-affects-your-body  Obviously the best approach would be to eliminate the stress that is causing you to feel poorly and then back to running as usual right?  Easier said than done.  

What I've done when life really gets me down is to turn to running itself to alleviate that discomfort.  Again, obvious right?  Go run for a bit to burn off some of those bodily chemicals and to push some feel good dopamine.  But it goes a bit further than that too.  Long-term slumps where you just feel crappy can take more than a few normal runs so I have a few things I incorporate when I'm down and just as a part of routine.  

Don't Cut the Run Short.  I usually feel much better once I get past twenty or thirty minutes, so if I make it through that part the second half of the run is fine and I have the mental relief of thinking at least I did my whole run.  A short run is great because it does burn off some steam but I find that not deviating from your normal routine is more beneficial.

Change the Location.  It's fine to run where you always run but throwing in a curve ball and going to a place you love to run helps.  Being somewhere you enjoy helps you relax and really feel like you are doing something positive.  I prefer to hit a long trail that doesn't have many people on it.  

Run with a Friend.  Having a running partner always makes running easier, but running with a friend when your stressed makes both the run and the world seem better.  Someone to vent to, someone who understands, and someone you can trust.  Coupling a decent run with a good buddy can really help lift your spirits.

Run Alone.  As much as running with someone is great, sometimes you just have to head out on your own.  It allows you to think things through and focus on what's been bothering you in an environment where you can just shut off and go.  Again, as you are already feeling drained running alone can be difficult but sometimes it will be just what you need.  I try not to run more than a few days alone though as it can add to the mental toll of feeling alone.  

No Worries About the Pace.  Don't worry about how fast or slow you're going.  The truth is, it doesn't matter at all.  You are out there running and you are going to be better for it, so no need to worry about speed today.  You can worry about going fast when you are feeling better and you're not worried about the things you are worrying about now!  That was a lot of worry in one sentence......

These are just my personal feelings about dealing with stress and maintaining your running.  Just like anything, there can be a point where you need to stop.  If you really aren't feeling a run then just maybe you should take the day to rest.  Dealing with stress is a personal thing that you need to figure out on your own over time.  I hope that my writing helps you determine how you can best deal with stress while limiting its effect on your running and using running to limit the effects of stress on your life.  Thanks for reading and Run Steady my friends......

It's True

When No One's Watching

As we all know, running is not the most glamorous or revered sport in the eyes of the lay person.  The funny thing is just how little they really know.  The hours spent alone or with those few training partners brave enough to dedicate themselves to being better are far too many to count.  We are often met with responses of how crazy we are for the mileage we run or the times we wake just to get a workout in.  This is amplified for the post-collegiate athlete still chasing a dream.

I couldn't help but think about this as I timed a workout for Darwin on the track yesterday as it was 20 degrees and gusting winds.  He ground out a 400 workout wearing whatever gear we can get and a pair of Brooks flats that are likely a half size too small.  I ran earlier on my own battling the cold but still putting in my 75 minute run.  I finished, took a quick shower, and headed to the track.  Truth be told I'm freezing as my hair is still a bit wet but I've got to head to a work meeting directly after timing the workout.  It's Darwin's day off of work but he is struggling with the cold and has worked so much over the past week that he looks visibly tired as he first exchange hellos.  Still, he hits every quarter at nearly the exact pace I prescribe and off short rest.  He finished the last quarter and after a brief goodbye he heads off for a cooldown and I jog to my vehicle.  

How's that for glamorous?  With no gear sponsor or monetary support we continue to pursue our "better" and do what needs to be done.  Running is still a huge part of life for post-collegiates still training at high levels it simply becomes more important than ever to manage your time and balance running with all the other aspects of life you have to deal with now.  It's a delicate balance and it becomes more difficult than ever to run"fast", but you can count on one thing....  

Regardless of who is watching or who is not, you can count on the runners like us to go after it.

Darwin Opens The Season

This past Friday Darwin Price and I traveled to Columbia, MO for the Missouri Invitational.  Just two hours away, the short drive didn't leave much time for nerves to build as this would be his first track race since leaving Grambling State last May.  As we walked into the fieldhouse all the emotions and feelings that only those who have competed know flooded back and I couldn't help but smile.  I looked over at Darwin and noticed he was doing the same.  It was good to be back.

After the warmup and strides, it was clear that Darwin was enjoying himself and looked relaxed.  As the runners pulled off their sweats his new bright Brooks singlet stood out amongst the collegiates and other unattached entrants in the mile.  Our plan was simple; don't take the lead until you will won't give it back. The starter raised his gun and the race was off.  It was an odd feeling for me as with all the training and coaching that I've done you can't help but think what if he's not ready?  Needless to say, Darwin was ready.  After a slinky type pace Darwin covered every move and took the lead with 300 meters to go and held it to a victory in 4:12.2.  The fastest he's run in nearly four years and the fastest he's ever covered the full mile.  I walked away a proud coach and he seemed pretty happy himself.  He doubled back in the 3K two hours later and despite not having the kick to win managed a third place finish in 8:38 for his second PR of the day.  

After a great day at the track I can't help but think of what's to come.  After running so well off of base training I'm excited to see where we can go as we continue to build strength and peak for key races.  There is a lot more there and over time I'm hopeful we will see that potential realized.  As long as we make the right decisions and we stay consistent big things are in store.  Stay tuned to see how this young runner develops into a strong miler and a force to be reckoned with.  Thanks for reading.

5 Quick Tips To Be A Healthier Runner

Small Changes Can Make A Big Difference.  As Individual As Running Is, Try These Out And See If You Notice A Difference.

DRINK MORE WATER:

Make drinking a glass of water the first you do after you wake up and the last thing you do before you go to bed.  Improper hydration can lead to injury and impede the recovery process.

STRETCH:

Take a few minutes to stretch after your run.  It only requires a small amount of time but focusing on the larger muscle groups is a quick way to keep you feeling good. (Calves, Quads, Hamstrings)

STRIDE:

Do 4-6 strides one or two times a week after your normal runs.  Progress through the stride of about 100 meters and finish running near 80-85% speed.  This quick little shot of turnover is often a great cure for breaking your muscles out the monotonous rhythm of your daily run.  They don’t need to be hard, just quick enough to improve range of motion and remind your body that it can go fast.

SNACK SMART:

Snack right anyway.  When reaching for your post-run reload or your midday snack replace what you would normally eat with fruit or whole grain.  You don’t have to do this often; but consider if you change out fruit for chips once or a twice a week you are adding 50-100 servings of healthy calories, vitamins, and minerals while cutting 50-100 servings that would otherwise be high in saturated fat.

GET FITTED:

Go to your local run specialty store and have them perform gait analysis for you to determine that you are running in the right type of shoe.  They will be able to help you determine to which degree you pronate or supinate and can also recommend a shoe that will suit your particular situation.  I would recommend a running shop over a big box store because often they do a better job of providing the proper shoe versus an employee of a larger store who may not even run but thinks that “Brand X Looks Cool.”  Wearing the proper type of footwear can save you plenty of aches, pains, and breaks….. So Why Not?

Too Long

It's been quite some time since I've written and my life has changed drastically over the past half year.  I'm no longer living in Oklahoma or training with the Cowboys, but my running has still been strong and I'm coaching a small group of independent runners based in the St. Louis area.  I am an Assistant Director of a race management company and although I'm around races nearly every week it has been almost 8 months since I last competed.  My hope is by posting more frequently about my athletes, the races I see, and my own training that others can pull useful information to further enhance their own running and coaching experiences.  Thanks for reading and stay tuned.
-Daniel Stults

Not Sure Where The Path Will Take Us, The Only Choice We Have Is To Push On