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!

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.         

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:

• 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!

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.

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.  

St. Patrick's Day Parade Run 5 Mile

The St. Pat's Day 5 Mile in St. Louis is a major regional race sporting over 13,000 registrants and showcasing many of the area's best runners.  For the first time, Steady State Running had two athletes competing in the same event although both at distinctly different points in training and season.  To say the event held the spectator's interest with an exciting finish would be an understatement.  

The course was much hillier than expected and strong headwinds kept the early pace controlled and timid.  The first mile saw a group of nearly 20 runners come through in a large pack at just over 5:05 mile pace.  The second mile of the race saw strong headwinds and long hill climbs, which led many of the more experienced distance runners to continue their current paths and simply follow the train.  This is where Darwin Price took control of the race and ran with a confidence that usually sees distance runners pay the price late in the race.  The pace per mile slowed until mile 3 of the race but the effort certainly increased.  Darwin continued to lead and I was one of the many who slowly began to fall behind.  A group of five put in a strong surge up a long hill just past two and three quarter miles and I found myself trying to cover the move but reacting too late.  The front five moved on as Darwin continued to lead and I found myself in the comfortable presence of Carter Snow another local distance runner with similar strengths of my own.  Our own race developed but the real race continued to unfold up front.  

The race really broke open just after 3 miles when last year's champion and arguably St. Louis' best long distance runner Brian Lyons began to push the pace.  Lyons, a tough, talented, and race savvy runner who has seen success at nearly every distance on the roads (a super nice guy too) knew his best bet was to get away from the strong kick of Price who has seen significant improvements since training with Steady State.  So the battle began and the clash between the successful marathoner versus the track guy took place.  The two not only continued to fight the wind and the course, but now came the series of surges and covers.  They covered mile 4 in 4:40 and were alone as all other competitors had been dropped.  Price said after the race,  "I knew I had to be there with a half mile to go.  It was tough, one of the best races I've ever had but I have been training too well to let him go.  He (Lyons) is one of the toughest guys I have ever raced."  The two continued to press and with a quarter mile to go remained together.  With a bit over 100 meters to go Darwin began to press after covering another Lyon's surge and with 30 meters to go pulled slightly ahead.  The two sprinted towards the finish and with a final surge over the last meters Lyon's fell just short of repeating and St. Louis saw a new St. Pat's Champion.  The two covered the final mile in another 4:40!  

Darwin crossed the line in 25:03 with Brian less than a second behind also finishing in 25:03.  The most memorable finish in recent years and impressive times on the newer, more difficult course; these two deserve huge credit for their efforts and for the show they put on.  Simply Put:  That Was One Hell of a Run.

I finished over a minute later in 26:06 but had a view of the sprint finish as we came down Market Street.  I ran the last mile and a half with Carter and Dan Strackeljahn.  Two guys I know pretty well and it was clear we took solace in each other's presence.  Strack put in a good last 800 to finish 6th and Carter had a strong final 100 meters to take 7th.  My first race since last June left me in 8th place and feeling like I had not only busted off some rust but reignited my desire to compete.  It was fun!  I ran a bit conservative due to an Achilles issue but was pleased with the effort and finished feeling happy.  It felt good to be back and I am certain it would have been that way had it been a minute slower.  

This race marked the last major road race for Darwin as outdoor season is kicking off and his pursuit of a national qualifier in the 1500 is officially underway.  For me, this race marked a return to racing and the debut of the new Steady State Running team jersey.  The St. Pat's run left us both feeling happy with where we are at, impressed with the competition, and looking forward to the future.  Thanks for reading and stay tuned as the journey for each of us continues to unfold.  

Confidence

  Confidence and distance running do not always go hand in hand.  The sport itself is humbling as racing and injury are often quick to leave you feeling down.  This is partially due to our own expectations and the fact the there is only one winner each time we toe the line.  We may even avoid outward confidence to seem less arrogant or over the top.  The truth is that confidence is a necessary piece to your success and lacking that piece has held many potentially great distance runners back.

  The beautiful thing about having confidence is that it allows you to embrace a risk with less or no fear at all.  I’m a big proponent of running smart and believe that being smart in a race will yield the best results overall.  But to truly have a great race you should run smart for about 85-90% of the distance then let your confidence take you the rest of the way.  Confidence is what tells you to go for the win, to catch the person in front of you, or to simply drop the hammer and see what happens.  Without confidence we settle and that will only take you so far.  

 The perfect example of how confidence affects a runner is seen whenever a top high school athlete comes to college and gets handled in their first few races.  This is a kid who used to win everything so this will certainly phase them and it goes one of two ways.  They maintain confidence in themselves, their training, and their future or they begin to question everything.  The one who maintains confidence takes the losses in strides and almost all the time ends up running very well by the time they finish their collegiate career.  The one who begins to question starts develops of poor view of the sport, the team, and themselves as a runner and almost always begins to find other things more interesting.  The examples are based upon my experiences as an athlete and from the time I spent at Oklahoma State University coaching.  These examples may not take shape in all instances and it’s not to say the one who questions will not be successful.  My view is simply that a healthy confidence helps the athlete achieve success earlier and maintain healthier mental outlook.  An example of this is a good friend who is currently in his third year as a collegiate.  He left high school as one of the best 5K performers in the nation but after injury struggled in his first season as a collegiate.  He was down on himself and dug a hole that took him over a year to get out of before he believed in himself and his training again.  He doubted his ability and his decision to leave home for college all because he was not achieving the success he expected.  It took one good race to start his transition and he built confidence from there.  Now as a third year, he is competing as a top runner in the NCAA and continues to surprise people. 

How's This For Confidence?  That's A Women's Jersey

  Confidence is important, so where should we pull it from?  Short answer, everywhere.  Be proud of what you do and what you’re capable of.  Have faith in your training, your coach, your team, and yourself.  When you train, build on your weaknesses and know you are getting stronger physically and mentally.  Believe in the training plan you follow and the coaching advice you receive.  By focusing on  the way you perceive training and coaching you gain confidence in knowing that you've done everything right.  Regardless of the training itself, if you believe in it and what the coach is saying to you then you have no reason to doubt your fitness.  Remove the doubt and leave little room to freak out.  When racing with your team gain confidence in the fact that you run with these people every single day.  Be positive with yourself.  Even when things do not go as planned or as well as you had hoped try focus on the positive.  Maintaining confidence is just as important as building it.  Know that there are downs with the ups and that is more than alright.  Everyone struggles, but the strong pull themselves up quicker.  Show your confidence but don't be cocky.  Nothing is more frightening to a big talker than someone who can make a point without saying a word.  A positive outlook with yourself and your running will make your experience much more pleasant and may even give you the edge to become as great as you possibly can. 

  Be confident and have faith in yourself.  Be patient and train smart.   These two simple phrases will lead you to a steady state as a runner and if you can truly embody them in your everyday life you just may surprise yourself the next time you race.  

Change of Perspective - Thoughts Inspired by a Super Fan

  I took some time recently to catch up with Derek Rubis, arguably distance running's biggest fan after our first interview took place nearly a year ago.  The original interview can be found here.  Talking with Derek led me to think about the sport and areas that we would look to change, specifically in the marketability of athletes and perceptions held of elite athletes.   

  The beautiful thing about Derek is he loves both participating in track/cross country but also loves to support the sport as a spectator.   Derek continues to pound out mileage and has a pretty hefty outdoor schedule ahead of him where he hopes to crack 11:00 for 3K, 19:00 for 5K, and 40:00 for 10K.  Derek is also hoping to crack 11:30 for the steeplechase, an event where has coaching input from one of the nation's best in Billy Nelson of Colorado.  This relationship shows a positive quality of the sport in that one of the nation's elite in Nelson has taken the time to befriend a fan.  This shows the perfect opportunity for a marketability  we can highlight.  As looking for "stories" in the sport can be an issue things like this should be pounced on.  Lets market every opportunity like this where the stars and top athletes do great things.  Nelson could have brushed Derek off as easy as the next guy, but he didn't and now according to Rubis they keep up casual contact.  Its athletes actions like this that should be publicized.  If Aaron Rodgers reaches out to a fan it's all over ESPN; I think we should hold our athletes in the same regard.  Rubis agrees.  He suggests that the best ways to promote the sport to big fans and casual fans is more mainstream media outlets.  Whether that be ESPN, NBC, or simply even the front page of local papers, more exposure should mean fan base growth.  I agree.  I think it's great that Derek could so casually form a relationship with Nelson after attending the Olympic Trials, but that also highlights a perspective we need to look at for the sport.  We market the best runners as just normal people that everyone can relate to when in reality they are nothing of the sort.  We say things like "run with an Olympian " at road races.  It's all fake though, as lining up next to them may be the only thing we have in common with those Olympians.  Most people cannot comprehend the work they put in or the ability they have.  The runners like Ritzenhein, Rupp, Farah, Flannagan, Goucher, Fernandez, and Jager are not normal at all!  They are freaks! (In the best of ways)  No matter what the average person does they will never run like these people do.  Just like no matter what the average person does they will never play ball like Kobe Bryant or Kevin Durant.  We treat those basketball players like gods, we should treat the best runners like them too.  So what makes them more god like in addition to the way they run?  The fact that Nike, Brooks, Asics, etc. pays them to run.  If only we knew how much right?  Releasing this makes the pros seem more professional and helps bolster this idea that they are indeed superstars.  I know it's not as if they will be paid like Kobe but getting paid 100K a year to run is pretty damn solid.  Releasing more information about racing schedules and developing rivalries would help too.  Announce fields well in advance..... quit this waiting until the week of crap.  Give time for some excitement to build and only pull out of the race if you truly must!  Let's see Rupp versus Lagat more often and make a big deal about it.  Lets respect the fact that these blazing fast runners can put on a hell of show when they go head to head.  Rubis appreciates this idea as no one has more respect for fast runners than he does.  Rubis gets excited when the best do well, he gets excited when the average do well, he even gets excited when the slowest of the slow do well.  This is what we need to build off of.  This excitement at all levels is valuable at involving everyone but expressing how great the best are is what makes the spectator or fan experience valuable.  The Olympics happen every four years, but there are years of stories in between that the public would love and we are missing the boat by not promoting these stories.      

  I asked Derek what the most valuable piece of information he would give to any runner was and he replied with a quote from Steeplechaser Anthony Famiglietti, " You can let things destroy and lead to self destruction or you can destroy the things that keep you from fulfilling your true potential"  I see this as the perfect response and fitting for the tone of change we seek in the sport.  It's our older way of thinking that keeps us from fulfilling our true potential, perhaps destroying or at the least changing that way of thinking will lead to the long term growth of the sport's fan base.  Let's stop pretending the best runners are just like us and let's take advantage of every opportunity to promote the stories that will help get us and keep us in mainstream media channels.  Hopefully this blog helps you to take a step back and think about how you or anyone can grow the sport we love.  I know that this may lead to more questions than answers, but without a doubt thinking about things is the first step.  Thank You to Derek for helping inspire runners everyday and to help shape the thought that went into this.          

Derek Rubis + Danny Stults = Derek Stults

You May Recognize Some of Derek's Famous Face In Hole Pictures As Many Runners Consider Being "Rubisized" As An Essential Step To Making It.