The 10% Rule (or Don’t be an Ass)

February 6th, 2012 § 0 comments § permalink

One of the unexpectedly benefits of having an extremely obscure blog is that I’m not bothered by trolls or comment-bots (cue the crickets) so it has been awhile since I have had one of those messy email/message board exchanges that happen from time to time.

I’ve sure you seen and/or participated in them–people going back going back & forth in a futile exchange, quickly losing any resemblance of an actual discussion, mis-interpreting and mis-understanding each other on each on a larger and larger, often on an increasing personal, scale.

Human communication is a flawed method of transmitting information as it is. Not content with mis-communicating with local humans, we have greatly expanded our ability to mis-communicate over long distances with people we have never met at instantaneous speeds.

Enter the 10% rule.  Although, probably not the 10% rule that runners might think of–the long-standing rule of increasing your weekly mileage by a maximum of 10% per week (A rule I have issues with but that’s a different post).

A long time ago (20 years, give or take) in a galaxy (online community) far, far away… I learned a different 10% rule–be 10% nicer online than you would be in person.

My first web experience was skimming the Usenet groups, especially rec.running. From there I found the dead runners society. This presented a wonderful opportunity for me to have other running buddies around the world. A phenomenon that was noticed pretty quick online was that it seemed disagreements could quickly explode into “Flame Wars”, much more quickly than in real life. A big reason of that is typing messages back and forth is a different, if not inferior, method of communication.  You lose the body language (part of the reasons emoticons were invented–to partially fill this gap), you lose the ability for quick back & forth (parties typing long, partially disconnected rebuttals), and you lose some context (this person is responding in the 5 minutes they have before the tater-tot hot dish is done).

So at some point, and I wish I remembered the genesis, the dead runners society (drs) adopted the 10% rule. There were still disagreements and Flames but over the decades, it has been one of the least contentious online groups I’ve been a part of. I believe that the 10% rule is a big part of that. I also believe that the group has held nearly annual world conferences where deads meet each other has a big rule–reminds you that there are actual people at the other ends of the Interweb. I believe that keeping in mind the limitations of this form of communications is important in keeping conversations, either in a message board or via eMail, respectful.

My blog represents a portion of who I am, what I think, and what I feel. Sometimes because of my own inability to express myself, a lack of time, or a desire to keep some personal information personal, you may or may not get an accurate impression of who I am, what I know, or what I mean. This blog is mostly focused on my running & I try not to pull too much non-running stuff into it. But I don’t put everything about my running in it either–I would bore the snot out of you (wonder if I could monetize that) if I gave every little details of my running, especially since the vast majority of my training is boring, aerobic work especially now during base season. So sometimes a post will be based off a fleeting thought ( a rumination, if you will) that lasted 10 seconds.

Without proper context I can see how a post like Worries might make someone think I’m stressing out a goal time when I really wanted to reflect a moment of doubt I often have in the winter while I am still building base at a slow, ice-dodging, layer-encumbered, aerobic pace and before the spring thaw has brought back the bounce back to my step. And sometimes in a post, without realizing it, I don’t fully explain something–say, for example, my goal of running Grandma’s in 3:29:59. I am well aware that basically as  a first-timer, I should just do it for the experience–that if I insist on setting a goal pace, it should be at least 15-20 minutes slower than what my other race time might predict. But I’m also willing to experiment and fail. I’m also experienced enough that if  I  need to revise my goal in a month, or two months, on race day, or during the race–whether due to laziness, injury, conditioning, weather, or the view–that isn’t the end of the world. At this point, a goal time is almost meaningless anyhow since I’m still just doing aerobic runs. Once I run a couple of training races–the Ron Daws 25k in early April and probably a half in early May (Eau Claire? Lake Minnetonka? New Prague? anyone want to throw a blogger a freebie?)–and really judge my fitness, will a goal time really be meaningful. At this point, the goal time mostly serves as a motivational tool for me, not something I’m married to.

I welcome questions, comments, or scathing rebuttals–an intelligent, respectful disagreement is both fun and a learning experience but please abide by the 10% rule and don’t assume you know everything about me based off of a couple blogs posts or 140-character snippets, don’t make wild-ass assumptions, if something makes your spidey-senses tingle-ask about it, don’t read too much into random blog/twitter/email comments, don’t extrapolate what I may knowingly choose to do in my running to what I would recommend someone else do, consider that maybe “what we have here is a failure to communicate“, don’t assume that because I don’t instantly agree with you that I’m a  moron, and as Mighty Mur Lafferty  says, “Don’t be an Ass”. And, for my part, I will continue to delete personal insults like “Arrogant old butt blister” from my responses.

If you can live with those terms of engagement, great, let’s have a civil discussion & debate–if not, have a good life.

January in Review

February 2nd, 2012 § 0 comments § permalink

I just posted a little bit of an update on how my running is going but with January just completed, I want to take a fuller look.

source

I ended up running 124 miles even in January, not sure actually how that compares to my plan but I know I only missed one workout and that was because something came up at work. I was going to make it up during the first week of February but on my last run of January, I twisted my knee a bit on some snow-covered trails and have taken the last two days off. I don’t think it is anything major but want to give it some extra time to heal.

I have also gotten my long run up to 13.5 miles. For comparison’s sake, I didn’t do a 10-miler last year until late February and the first time I did 13+ was April 2nd at the Ron Daws 25K so I’m feeling good about where I am. Still have a lot of work to do but think I’m on track for Grandma’s.

I wasn’t as diligent about attacking my gut but have taken some action the last week or so. I have been more aware of the amount that I eat and I’ve mostly avoided bingeing when I get home from work. I am also trying to take advantage of two plus hours I spend driving and do some abdominal clenching, might not be the best exercise but feels I’m doing something, only wish I could breathe as I do them.

In totally non-running news, my family got 3 pounds of furry fun. Since I’m the one that generally walks the dog, I’ve been reluctant to get a second one. But we stopped at the pet store to get fish food for my wife’s classroom and ended up with a Cairn Terrier (the same breed that Toto from The Wizard of Oz was) .

Toby Zoe is a puppy so she is a little nippy. And she leaves puddles (especially when I pet her). She whines a little when she is in her kennel. She was small enough to walk under our miniature schnauzer. And she is hilarious when shes runs with her tiny legs.  Once she is parasite-free, she is going to spend days in my wife’s classroom.

Worries

January 29th, 2012 § 0 comments § permalink

I haven’t found a good way to imbed my Grandma’s Training Schedule in a blog post yet but I’ve worked out a preliminary schedule. It is essentially out of Marathoning, Start to Finish by Patti and Warren Finke who taught the RRCA Coaching Class I attended last summer.

After following Jack Daniels’ (the coach, not the whiskey) plans for several years for my 13.1 races, this plan seems relatively tame as far as speedwork–I’m planning on doing 4 weeks of hilly fartleks and 5 tempo runs at race paces, maxing out at 4 miles. But it is heavy on endurance–I just ran 13.5 and my long run will be 16 miles by the end of February. Overall, I plan on doing 15 runs of 16-20 miles before the marathon. Currently, 20 (5 times) is the longest but maybe I’ll bump that up to 22.

On paper (or on LCD) it seems to make sense but we’ll see how it looks on the road. I’ve started to experience early-season doubts, you know the ones, “I can’t run 5 miles at 8:30 pace, how the hell am I going to run 26.2 at 8:00 pace”?!

Buy This at CafePress.com

I know with training it will come but it is still amazing to me how the same doubts pop up at the beginning of every training cycle. I am worried that my body won’t hold up to the training–I’ve nursed the miscellaneous aches & pains & chafing (on some very sensitive bits) so far but the miles are just starting to rack up.

The gut battle is on-going. I started compulsively weighing myself on Tuesday, with my weight ranging from a post-long run, dehydrated 158.4 to a high of 163.8. Median daily low of 162.4, median daily high of 163.8.

I tracked my diet for a few days & the biggest thing I learned from that is serving size. Often one of my servings are two or more legitimate servings. That awareness will help me just eat less I hope. And I’ve implemented the “Banana Diet”, my own invention. Before I snack, I need to eat a fruit (most often a banana). This helps fill my stomach with a healthy food and slows me down–helps me think about what I’m eating. I think I did OK this week, my youngest daughter had a birthday party on Saturday and I was measured in what I ate.

I missed one workout this week because of a combination of a work situation and a couple birthdays I needed to celebrate but overall a good week, methinks.

Goal: Get rid of the Gut.

January 20th, 2012 § 3 comments § permalink

My second goal for 2012, is to get rid of my Middle-Aged Man gut–I’ve basically become this character from Saturday Night Live, just without the fancy hair:

I have to admit, I’ve been “battling” the gut for a decade–I first realized it had appeared when we picked-up the pictures from my oldest daughter’s 1st birthday swimming party.  (Note: this was back when people put a thing called “film” into a camera. After putting the pictures onto this “film”, the “film” had to be brought to a store that would take several days to copy the pictures from the “film” to the “pictures”. Normally, half of the “pictures” were of things you most definitely did not want “pictures” of–the back of someone’s head, your shoes, your thumb, or your aunt Midge.)  Anyhow, when we got back this bunch of pictures, one of the pictures I did not want included me, my daughter and my gut. Since then, I’ve known about this unwanted passenger  and made numerous half-hearted, short-lived attempts at getting rid of it.

I haven’t been successful:

Do Not Click on Picture

Now, I don’t have any secret methods that I am going to use, just try to use more calories that I consume and do some core work to try to tone what muscle I do have underneath. My main problem is I tend to pig out too often–I eat fairly healthy, just too much at times. I’m going to try to not binge and try to eat a fruit (banana/apple/orange) before digging into a “snack”. I’ve got a special weakness for Nacho-Cheese Doritos.

I’m hoping that just by knowing that I’m running 26.2 in 5 months, I’ll have the extra incentive to cut my gut (currently measuring 34 inches sucked in, 37.5 fully extended). I figure if I could probably lose 10-15 pounds of dead weight, possibly speeding me up 6-9%. Not sure if it works that way but that could be roughly 15 minutes of marathon time.

Dr. Martin Luther King, Jr. & Running

January 17th, 2012 § 0 comments § permalink

Spent a chunk of time driving around listening to National Public Radio today and of course most of the coverage was deservedly focused on Dr. Martin Luther King, Jr.

At some point, my mind wondered why running, especially at the recreational level is so . . .  white (or at least lacking in African-Americans). I remembered wondering that at Bjorklund last year when seeing an (non-elite) African-Americans runner made the “whiteness” of the race all too obvious but I forgot about that thought until today.

And not to pick on any one organization, I thought that this header image from RunningUSA.org pretty well represents my impression of the racial make-up of most races.

Now I’ll admit, my impression might be totally off-base, maybe the participation by race is closer to the actual demographics of the country and I’m just out of touch. But if my impression is right, I can make some guesses related to sociology, economics, geography,  and culture but they would just be assumptions–mostly based off popular stereotypes and not any actual factual information.

Right now, I’m wondering what part of the running community are African-Americans and other minorities? And if these percentages are different from their proportion of the country’s overall population, why is there a difference?

No answers, just questions.

I’m a (Minnesotan?) Running Geek.

January 14th, 2012 § 0 comments § permalink

Ok, my family thinks I’m a geek. Their latest evidence is this excellent documentary by Paul Sanft of Ideatap Studios about Team USA Minnesota, a training center for elite distance runners.

Olympic Marathon Trials from Paul Sanft.

After seeing a link for it a couple of days ago, I had to show it to my family. It went something like this:

“Come here, watch this!”

“See that train, I know where that is!” (0:02)

“Oh, look they’re running on MY route!” (0:04)

“I run across that bridge!” (0:19)

“They’re doing my hill–that’s my hill, that’s where I do my hill workouts!” (0:25)

“Oh my god! Who is that? That’s Josh Moen? He fit me for a pair of shoes & I didn’t even know who he was! Oh, my god!” (0:51)

“See that garbage can! I know where that is, I ran by that garbage can today!” (1:13).

…and so on. I’m not sure when they snuck away but they did at some point.

It is really cool to watch these great runners running on my courses. I especially liked the slow-motion sequences where you can really see their form–I’m looking for a way to slow it down even more so I can see their form frame-by-frame.

For the record, I’m not disagreeing that I’m a geek.

But I’ve got a growing conflict–I’m starting to root for locals and that is making me feel uneasy because, well, they’re Minnesotans.

To back up a step, I grew up and lived in Wisconsin for the first 40+ years of my life and developed a healthy disregard for Minnesota–mostly due to a game played with an mis-shaped leather ball. A sport where my believed home-state team has been World Champions 13 times & counting; Minnesota’s team, not so many (0 in case you need to know the exact count). We’re the big brother and the Minnesota team is the jealous little brother always trying to prove they’re just as good despite the fact that they’re just not.

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Football rivalry & related issues aside, I’m not completely uncomfortable with the concept of Minnesota–I shop at Target & Best Buy and love Famous Dave’s (although I’ve got to point out the first and best Dave’s is in Hayward, Wisconsin). And one of my all-time favorite runner/writers, Ron Daws, came from Minnesota, so the state has some redeeming qualities.

I’m actually learning to deal with the football thing and blend in with the non horn-wearing portion of the population. Heck, I even joined the Minnesota Distance Runners Association (MDRA).

UW Badgers 2011 XC National Champions

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And while I celebrated the Badger’s Cross Country National Title, I’m also starting to root for local runners like Kara Goucher who grew up in Duluth and just qualified for the Olympic Marathon, Andrew Carlson, Matt Gabrielson, Jason Lehmkuhle, Katie (Koski) MacGregor, and Josh Moen. I’m even starting to appreciate Carrie Tollefson, Minnesota’s First Lady of Running, for the rock star she is.

Goal: 2012 Grandma’s Marathon

January 12th, 2012 § 0 comments § permalink

Last week I posted my running goals for 2012 without much explanation.

Well, I can either sit around in my underwear and watch The Big Bang Theory or I can actually write something for this blog (also while sitting around in my underwear). While the goals themselves are pretty straight-forward, I want to explain my motivations.

First, I’m gonna man-up and take ownership. I was pussy-footing around about running a marathon. Well that’s bull-shit. I am going to run Grandma’s Marathon on June 16th, 2012. There, I said it.

I hesitated to actually commit to this because I was not sure if I was willing to properly training for it. I have run one marathon before–Grandma’s 2000–and while I didn’t die, I went into it under-trained and struggled in the second half–I went through mile 16 in about 2:14:29 (8:24 pace). From there on, though, I struggled and ran/walked the final 10.2 at 10:22 pace, finishing in 4:00:14 (watch time).

To confess, while I was happy and proud that I finished, it was not a life-changing accomplishment for me. I guess having started running at 14, I just assumed that I would be able to do it if I tried–I had run as far as 16 miles before I started training for the marathon so I just had the mentality that I just needed to run longer.

I was not even disappointed in how the second half went–I knew I was under-trained. I had some more important things going on in my life (we were expecting our first child and my mother-in-law, who lived 5 hours away, was dying of cancer) and battled a cranky ITB during training so I did not have extremely unrealistic expectations. Although when I went through the half in about 1:50, I started to think I might run a 3:40-ish.  Ha!

And while those final 14 seconds lingered in the back of my mind, I did not care enough to do anything about them. Although every time I told another runner I had run a marathon, I had to confess that those 14 blasted seconds existed.

But I thought I was content running 10 to 13.1 milers–those are great distances to race. They are long enough to be an endurance event but short enough that I can, if I want, jump into one if I’m in any sort of shape and not have to worry about being able to finish.

But then as I started to re-connect with other runners and I heard about their marathon experiences, I got the itch to try 26.2 again. Not sure when the I gave in-in August I was still saying I did not plan on running a marathon. But since September, I have run a 10-miler nearly every weekend “in case” I decided to train for a marathon. I am not only going to train for & finish a marathon but I’m going to run a marathon.

So I am starting my training. I have sketched out my plan, I have penciled-in a couple of practice races and I am going to do it. This coming weekend, I up my long run to 12 miles. I plan on doing 16 by the end of February.

And I am setting an aggressive time goal, 3:29:59. That is about what the race predictors say I should be able to run but considering I am a recycled Marathon Virgin, it should be pretty difficult.

Not sure how these old legs are gonna hold up, but I’m hoping for the best. And I’m sure I’ll bore you with some of the boring specifics.

2012 – Running Goals

December 31st, 2011 § 0 comments § permalink

Welcome 2012!

As I sit around in my underwear watching Doctor Who & waiting for 2012 to roll around, I’ve decided to post some of my running goals for 2012.

  • Train for a spring race. I have one in mind (Grandma’s Marathon) but similar to what I did in January, 2007–when I didn’t commit to attempting a 365-day running streak and ended up running 456 consecutive day–I’m not going to officially declare this a goal quite yet but don’t be surprised if I act as if I’m going after it.
  • Lose the middle-age Gut.
  • Run 1,438 miles.
  • Volunteer at at least one race–perhaps the ALARC Legends 10K.
  • Run a sub 5:30 mile
  • Run a sub 20:00 5k
  • Run a sub 1:30 half-marathon
  • Increase my number of quality splits:
    • Sub-6:30 (3 in 2011)
    • Sub-7:00 (6)
    • Sub-7:30 (32)

2011 – My Running Year in Review

December 31st, 2011 § 2 comments § permalink

With 17 hours left in 2011, I’m sitting around in my underwear waiting for some daylight so I can sneak in my last run of 2011 and evaluating how my running went in 2011.  Overall, I’m satisfied with how my running went–I ran over 1,000 miles for the first time since 2004 (holy cow, I didn’t realize it’s been that long since I put together a full year), performed reasonably well in some races (including approaching a sub-20:00 with a 20:17 at the Rockford River Run 5k in August despite having struggled with an injury for a couple of months prior to that).

In January, I posted some goals for the year, let’s see how I did:

Goal Actual Grade
 Run 1,000 Miles  1,105 Miles  A
 Never fall behind 3 miles/day average  Probably got behind pace at some point.  C
 No 0 weeks.  Had a few injury-related 0s.  B
 Volunteer at a race  Fail  F
 Serious X-training.  Ooops.  F
 Dramatic increase in number of quality miles. Sub 6:30: 3 miles (1 last year)Sub 7:00: 29 (6)

Sub 7:30: 44 (32)

 B
 Sub 20:00 5k  20:17  C
 Sub 1:30:00 13.1  1:37:25  C
 Run consecutive 6:52 miles (in a  half marathon)  All the splits for both my 5ks in the second half of the year were faster than 6:52.  C
 Do a duathon.  Nope  F
 Do a relay event.  Nope  F

 

 

 

 

 

 

 

 

 

 

So while I met some goals & didn’t meet some others, I met the important ones and came close enough to the performance ones that I’m mostly satisfied.  One thing I hadn’t set as a goal but ended up doing that made this year stand out, though, was getting more involved.

Taking the RRCA Coaching Class and making some great new friends (Rebecca & Ann), coaching a kids Running Club, meeting up with a virtual friend I’ve known for over a decade, using Daily Mile, and even reaching out to members of the Run-net community like Norm, Steve, and 3 Non-Joggers.  These relationships help make 2011 a great year.

To review my racing, I ran 13 races, a new personal high if you exclude high school track & CC.  The races were:

So overall, I’m happy with my how my running went in 2011. My life has settled down some from previous years and allowed me to focus more on my running. I did struggle with some minor injuries in the second half of the year but think I’ve worked my way though most of that.

  • How did your running go in 2011?
  • What were some of the highlights/lowlights?

What Else I Did This Fall

December 2nd, 2011 § 0 comments § permalink

Once I finished coaching the Run Club this Fall, my focus changed–I put up my own shingle and started offering online coaching services under the name "Tundra Running".

Tundra Running

 

When I signed up for the RRCA coaching class, I did so because (a) I had wanted to for awhile for my own personal interest  and (b) because I could justify it for the coaching I was planning to do. But deep down, even if I hadn't really admitted it to myself yet, I wanted to give professional coaching a try.

Now, I have helped friends in an informal basis for years, I study running a lot so I consider myself knowledge, and having run (albeit on & off) for decades, I think I have a lot to offer.

But wow, similar to coaching 30-some kids, just getting going was more work than I expected. I wanted to keep my expenses low so I did all the webwork myself and for some geeky reason, I decided to do it in Drupal, something I hadn't used before.   And while there several things I would change about the website, I had to, at some point, just launch it and go with it.

As a promotion, I gave away a Garmin Forerunner GPS Watch–an awesome tool for measuring your runs and watching your pace.

 

Through the help of some friends, the response was pretty good–had 168 people register to win.  And while I've been able to quit my day-job I haven't had anyone sign up yet, I've met some great people and think I've laid the foundation some future opportunities.  I am, in training terms, building base.

Now for some provocative questions:

  • Have you ever or would you ever a hire a running coach?
  • What would you look for in a coach?