Random Thoughts While Running

Two Kinds of Quiet and Other Random Thoughts

2011-12-13T11:21:00.000-05:00

Since I call my blog "Random Thought While Running," I decided that, perhaps, today I should post some random thoughts. Some of these I had while running; some I had while eating lunch; some I just had.

The quiet when my wife is not here (she's currently in the US with her Mom) doesn't have the same quality as quiet when she's here. The latter is full of love and support and life. The former is just quiet.
SQUIRREL!
Reading a book in order to write a review of the book is quite different from reading a book for pleasure.
SQUIRREL!
Did you know that there are life lessons to be learned in the app, Bejeweled 2 (iPhone)? I'll write about those another day.
PIZZA! (Just arrived from Pizza Inn in 50 minutes rather than the 1 hour that I was told. Tikka Chicken and Hawaaian. Yum!)
When you're tired, molehills become mountains. True in life and just as true when running.
SQUIRREL!
Loquats are slippery when you run across them.

Now, it's time to eat that pizza and watch a movie.

Run well, y'all,

Bob

Nairobi, Kenya

Confidence Builder Run

2011-12-11T09:21:00.001-05:00

I've been really slack on running the last month or so. It's a combination of it being the rainy season here in Kenya and getting to bed way too late. So, when I have run, my mileage and endurance have been way down. Anyway, this morning I headed out for about 3.5 miles before going to church and planned to run a route that has a hill that I just don't like. I was determined to run the whole route, but I've been determined before and ....Well, it was short and it wasn't fast (9:40 mpm) but I beat the hill and ran the whole way. Huge boost to my confidence.Run well, y'all,BobNairobi, KE

Could You Run With Ryan Hall?

2011-11-15T06:27:00.001-05:00

Could you keep up with Ryan Hall for 60 feet? Can Ryan keep up with himself? ASICS challenged people to virtually race Ryan.

Run well, y'all,
Bob
Nairobi (315x560)

Great Fall Run

2011-10-08T09:52:00.002-04:00

Since I started seriously running (don't confuse seriously running with anything remotely resembling elite running — LOL), I had been pleased to find that after running in Nairobi, Kenya (5700') for a while, then come back to close to sea level in the US, my pace would drop by about 30 seconds per mile. Then, in July of this year, when I came to the US for my parents' 60th anniversary, that just didn't happen. I was disappointed but I really think it was the heat and humidity.

This morning, I'm back in Richmond, VA, for a meeting — arrived last night. After 32.5 hours of traveling (house to house) and 6 hours of sleep, I would have been satisfied with something close to Nairobi pace. But, I was back to not only the faster pace — 8:57 mpm versus about 9:30 mpm in Nairobi — but I also found that I didn't feel nearly so wiped out by the distance (4.76 miles). It was the perfect temperature (for me) at 48°F — a lightweight long-sleeved running shirt was just right. And, my ankle felt great — I turned it pretty badly on Monday for the second time in a month and hadn't run since.

Plus, as I was running on Ridgefield Pkwy and crossed Gayton, I saw an eagle perched on the cross on top of the steeple at the Gayton Rd Christian Church. What a neat sight — I would love to have gotten a picture but my camera and phone are not waterproof. Not much colour on the trees, yet, but I did see a tree on Pleasant Run Rd that was showing definite hints of red.

I think I'm going to enjoy running during the next 10 days or so.

Run well, y'all,
Bob A

Fast-Paced Marathons

2011-09-20T02:18:00.003-04:00

No, the title does not refer to me. I have not run, and do not have much desire at all to run, a marathon. But, I was curious about the make-up of the elite of the elite of men's marathoners. My source is Track and Field All-Time Performances.

The top 25 all-time fastest marathoners are:

16 Kenyans
8 Ethiopians
1 American

Of those top 25 times:

3 are less than 2:04
12 are between 2:04 and 2:04:59
10 are between 2:05 and 2:05:23

The top 2 times are world's best, not world records:

Geoffrey Mutai, Kenya, 2011 Boston, 2:03:02 (downhill and point-to-point)
Moses Mosop, Kenya, 2011 Boston, 2:03:06 (downhill and point-to-point)
Haile Gebreselassie, 2008 Berlin, Ethiopia, 2:03:59 — official World Record

The only American in the top 25 is Ryan Hall at #15: 2:04:58, 2011 Boston (downhill and point-to-point)

The runners who have been in the top 25 the longest are:

Paul Tergat, Kenya, 2003 Berlin, 2:04:55
Sammy Korir, Kenya, 2003 Berlin, 2:04:56

The youngest in the list (at the time he ran) is Lelisa Gemechu Feyisa, Ethiopia, #25, 2010 Rotterdam, 2:05:23 — he was 20 year, 2 months, 10 days.

The oldest in the list (at the time he ran) is Haile Gebreselassie, Ethiopia, #3 (WR), 2008 Berlin, 2:03:59 — he was 35 years, 5 months, 10 days.

Frequency on the list:

3 times: Geoffrey Mutai (Kenya), Haile Gebreselassie (Ethiopia), and Tsegay Kebede (Ethiopia)
2 time: Patrick Makau (Kenya)

Gives us something to aim for, no? LOL!

Run well, y'all,

Bob A

Nairobi

It's All a Matter of Perspective

2011-09-17T07:58:00.000-04:00

Kenya Airways Boeing 767-300, 196 economy seats, 20 premier seats, 86,880 KG load capacity, 90,770 litres of fuel, flies at Mach 0.80, 62,100 lbs of thrust, 47.6 metres wingspan, 54.9 metres in length, range of 11,306 KM. This is not a puddle-jumper of an airplane — it's pretty good sized.

PERSPECTIVE: Descending into Johannesburg on a Boeing 767-300, the plane banked and the wing covered several square miles of landscape, businesses, and homes. If I had been in the air above the plane, the plane and the wing would have seemed small compared to the earth. If I had been on the ground, looking up at the plane, it would have seemed barely larger than a speck. Problems look so big when they are close -- in our face. But, often, it's a matter of perspective. The problem I face today may be relatively small in the scheme of things. See Matthew 6:25-34 (especially verse 25 and verses 33-34) and Genesis 50:20 for some interesting Bible references to the idea of perspective.

I was thinking about my running this morning when I came across those notes (above) that I had made on that plane ride. I have been running regularly now for 8+ years. Up until about 2 1/2 years ago, I was reasonably fast for my age — not age group winning fast, but satisfyingly so. But since that time, I have often felt like the more I run, the worse shape I'm in. But, it is a matter of perspective. I am running and that's good for me — Fox News did a layman's piece about 50+ year olds running that cites the evidence for that. I can't find the percentage of 57 year olds who run, but I'm in a pretty small percentage of that age group. I'm not that slow, just slower than I was at 54. I can run 4+ miles without stopping on most days — and 4 miles is not a short distance. So, buck up, Bob, and quit complaining!

This morning in Nairobi it was 61.5° and 72% humidity. I ran 4.14 miles at a 9:43 mpm pace. I wanted to quit from almost the first step, but I didn't. I ran! It's a matter of perspective.

Run well, y'all,

Bob A

Nairobi, Kenya

"For what you see and hear depends a good deal on where you are standing: it also depends on what sort of person you are." -- C.S. Lewis, The Magician's Nephew

High Altitude Training Centre, Iten, Kenya

2011-09-11T06:23:00.002-04:00

After I wrote my post yesterday about the secrets to the success of Kenyan runners, I came across this video on the blog, Sweat Science. Interesting look at the running culture of [some of] Kenya and how some of Kenya's best train.

Ankle sore but much better. Decided to run after the morning worship service and it felt good. The run was hard. My wife asked me why — "missed 5 days running, middle of the day versus early morning, mainly because I'm old and fat" — the last made her laugh! 4.04 miles at 9:28 mpm.

Run well, y'all,
Bob A, Nairobi

2011-09-10T06:13:00.001-04:00

Kiplagat (r), Keptoo (l), and Cherop (c) after taking gold, silver, and bronze in women's marathon in Daegu (photo by China Daily)

Over the last few years, as East Africans, particularly Kenyans and Ethiopians, have absolutely dominated distance running, there have been many, many opinions about why. The opinions range for nature to nurture and humourous to serious — their genes are better, they run fast because they think that's how they should run, they ran to school as kids, they live and train at high altitude, lions. Even I've written about this before — see this post: East African Runners.

In the recently completed World Championships in Daegu, S Korea, Kenya once again dominated at many distances from 800m to marathon — 17 medals to end up 3rd in overall medals. And, they did not get any medals (may not have even had entrants) in field events. One European competitor was quoted as saying that it was impossible to beat the Kenyans. Upon their return to Kenya, the local national newspaper, The Daily Nation, did a 2-page spread on their success and included an article about why they are so successful. I could give you the link to the article but you'd have to subscribe to the online Daily Nation to read it. If you're interested in reading the whole article, you can download it from my personal Dropbox files: We Are So Good Because We Train A Lot.

The runners and coach stated several reasons for Kenyan success:

Vivian Cheruiyot, gold in the women's 10,000m race, leading a 1-2-3 finish by Kenyan women: ...the secret to our success is...teamwork.
Peter Mathu, Kenyan head coach: ...a range of factors...powerful work ethic...running from a young age...they train al lot, they are training from January up until December...competing all over the country...traditional method of training...high-altitude country...most athletes have come from a tough background...we have just been there...we also try hard, we work hard.

Well, as the British would say, Bob's your uncle! — in their own words.

Clipping from The Daily Nation showing the Kenyan medal winners: The glorious men and women who did us proud in Daegu (PDF file).

Look out, world. Coach Mathu is predicting they will be even better in the Olympics next year and then in the 2013 Moscow World Championships!

As for my own running — well, I may live at high altitude in Kenya, but I sure don't run like them. Monday morning, I left at 5:30AM to run. Had to run early because of a meeting starting at 8:00. Well, I had a headlamp, reflective vest, knew the route like the back of my hand, etc. Still, I managed to step on the edge of the road or in a hole and turned my ankle pretty badly. After a couple of minutes of cautious testing, it didn't hurt badly. So, I finished the run and ran the 3.4 miles faster than I've done it in several weeks — 9:14 mpm. My wife said it was because every time I stepped on the injured foot, I got my weight off of it quickly. But, when I quit and got ready for the meeting, OUCH! I 'iced it: No 'R'est, but I Iced, Compressed, and Elevated before and after the meeting and for the next couple of days; I took Ibuprofen for 3 days. It's better. So, hoping to be back on the road tomorrow morning.

Run well, y'all,
Bob, Nairobi

TNRR (Totally Not Running Related): Personal Finance Software

2011-07-25T12:45:00.000-04:00

OK, so as the title suggests, this is a totally non-running related post. But, as my blog is titled Random Thoughts While Running and I have thought about this while running (well, and it is my blog, so I can do whatever I want, right?), here 'tis.

My disclaimer is that I'm certainly no finance guru. My grasp on more than just the basics is slippery at best. I also haven't delved into the inner workings of any personal finance software package. I've used Quicken for Mac for years — my first entry was 31-Dec-1993, so almost 19 years now. I currently am at least 3 versions behind but couldn't justify the cost of upgrading since (1) Quicken 2004 was still working just fine for me and (2) none of the newer versions offered any reason for **me** to upgrade. Now, however, that's changing.

Apple has released the newest OS X operating system, Lion. It's affordable and I do see some intangible benefits of running the most current operating system. However, Quicken 2004 (and every other version through 2007, the latest) does not work under Lion. That left me with only 2 Intuit options — Quicken Essentials, which 90% or more of users who have written anything I've read say is a real dog, and Mint, an online money management tool that essentially shows whatever one's online bank site has in its history (i.e., there's no way to maintain my almost 20 year history) and which requires an internet connection to use (not a given for me in Nairobi). So, for the past 6 weeks or so, I've been looking for a Quicken replacement.

I've now boiled it down to 3 options — all 3 of which are supposed to work under Lion (OS 10.7.x):

Moneydance 2011: Retails for $49.99 but a 25% discount ($37.49) through MacUpdate Promo until about 3 August or with a 20% discount when you "Like" their page on Facebook. Interesting — Moneydance does not seem to be available through the Apple App store. Download a 30-day demo here: Moneydance 2011 demo
SEE Finance 0.9.13: Retails for $29.99. The trial software can be downloaded here: SEE Finance demo
iBank 4.2.4: Retails for $59.99 through Apple's App Store. You can download a 30-day trial here: iBank 4.2.4 demo

Last night, I downloaded the most recent version of each and installed them in order to start testing.

My first task was to export my Quicken data as a QIF file. To its credit, my prehistoric version of Quicken did that without a hitch. Then, I imported the data into each program. Basically, that also worked very well. SEE Finance actually handled it best. I haven't found any errors in the import in any of the 3 programs except for iBank. iBank does not show the balance for my EdwardJones investment accounts — not sure why that is nor what to do about it. Moneydance 2011 seems to have imported everything without errors but I can't figure out how to change the account type for any of the accounts — it imported my annuity accounts as bank accounts and I want to change them to investment accounts. SEE Finance also imported the annuity accounts as bank accounts but it was quite simple to change them to investment accounts.

I also like the look of iBank least of all three programs. There's nothing really wrong with the look, I just prefer the others. Moneydance has a nice Home page view that shows a great summary of one's financial position. I don't like large text on my computer screen, so the default font size is a bit in–you–face for me. I can reduce the font size for the main pane but not for the account list pane.

iBank's view is a check register type of view. There's no real summary page though you can choose to show a simple summary at the bottom of the account list (Money you have/Money you owe/Total).

I like the look of SEE Finance best. But, I really think that's because of the default font and size, which can probably be changed in Moneydance. From an information perspective, the Moneydance overview page wins hands-down.

All 3 programs can be customized via the Preferences pane. The Preference pane for iBank is the simplest and offers the least control. It has 3 tabs: General, Appearance, Advanced. Each one has limited options and the Advance tab only offers a single option — how iBank's built-in browser identifies itself.

The Preference panel for SEE Finance operates in a manner similar to Apple's System Preferences. While it requires a bit more mouse and clicking than that of Moneydance, it seems to offer the most options for customization (that may well be an illusion). Like Apple's System Preferences, clicking on a category opens that category in the window — to get back to the category options, you have to click "Show All".

The Preference panel for Moneydance seems to cover all the bases. Because it is a true tab-based window, it reduces the clicking. And, it's the only one to offer control of printing preferences.

One thing that seems to be unique about Moneydance is its open-API programming. That allows third-party developers to write extensions that can be incorporated into Moneydance. That opens the potential for Moneydance capabilities to be expanded and there seem to be 15 extensions currently available, including one called "Credit Card Payoff Calculators" which, according to one reviewer, helps one figure out a plan to pay off debt — that reviewer said this extension alone was worth the price of the software.

One thing that does concern me a bit is that Moneydance is apparently written in Javascript. It is fast — much faster than I expected of a Javascript program. My concern is whether Apple will continue to support Java. In fact, I've read that Apple will no longer develop Java for the Mac but will leave that up to Sun.

SEE Finance seems to offer the most flexibility in exporting transactions — that would be important if one wanted to change to a different finance program later. Here is the list of export formats for each program:

Moneydance 2011

QIF
Tab-delineated
Moneydance XML
Moneydance 2008

iBank

QIF
TXF (tax export format)

SEE Finance

QIF with Category List
QIF
CSV (comma-separated values)
TXF

Moneydance does have a free iPhone/iPod/iPad app through the iTunes store. iBank has an iPhone/iPod/iPad app for $4.99. SEE Finance does not seem to have an app for iPhone.

At the moment, I haven't made a final decision. However, I'm pretty sure it's going to be between Moneydance 2011 and SEE Finance and I'm leaning toward Moneydance because of it's overview page, Preference pane, and the extension capability. However, the ability to change the type of accounts within SEE Finance and the price are compelling.

There is a good review of each package at these links:

Well, this turned out much longer than I expected. Writing has helped me sort through my own thoughts.

I'm in the US for a short while and this heat and humidity are killing me — hard to get out and run.

Run well, y'all,
Bob

What a Choice!

2011-07-06T05:22:00.000-04:00

What a choice! Over the weekend, I was in Arua, Uganda (extreme NW Uganda, 15 minutes or so from the DR Congo border). I was conducting some training for language evaluators. Wherever I travel, I like to run and Arua was no exception. At 3950' above sea level, it's 1800' lower than Nairobi, so it should be easier, right? Well, that assumption turned out to be wrong. I don't know if I was tired or what it was, but I actually felt like I was 1800' higher.

Anyway, while there, I had the option of running two pretty nasty hills in both the first mile and the last mile of my run. Or, I could run under two huge trees in which resided thousands of giant fruit bats (seriously — 2'+/- wingspans — these things looked like medium-sized raptors, birds of prey, when they were flying) and risk being coated in bat guano.

So, one day I did the hills and the next I did the bats. At least in my limited experience, the hills were far worse. I couldn't do the final hill on the return route — it was probably mental, but I just didn't have it in me. On the second day, I braved the guano and made it out and back without the special sauce (or the 2 all-beef patties, lettuce, cheese, pickles, onions, and sesame seed bun). But, it was quite freaky coming up on the trees. Thousands of winged creatures flying around and around making this weird, high-pitched sound.

I then planned to run out on the hills and back through the bats on the third day. Alas, the lack of sleep interfered and I didn't run anywhere. But, this link will show you what I had planned: Hills Out, Bats Back

I'm not quite sure what's going on with my running. This morning, back in Nairobi, I just couldn't get my 2nd wind and ended up running only 2.26 miles at a pace of 9:23 mpm. I just didn't have any more of anything. Oh for the days when knocking out 7 or 8 miles or more without thinking much about it. Ah, well.

Run well, y'all,
Bob

Back Home (Nairobi)

2011-05-22T06:40:00.000-04:00

I'm back home in Nairobi after 3 weeks in Zambia helping with on-field orientation of new personnel. Had a blast. Two weeks of that were spent camping in rural Zambia. No man-made lights at night — I just love the African sky in the bush. It happened that our 2 weeks of camping coincided with the New-to-Full phase of the moon so I got to watch that transformation. We kept our tent window open and when I'd wake up (both middle of the night and at 4:45 to go run), I could look up and just praise God for his beautiful and incredible creation.

I ran most mornings on the dirt roads. It was pretty dark when I started but by the time I'd finished, the last stars and planets had disappeared. I had to dodge a few cow patties; scared a few kids — perhaps they just weren't quite sure what was chasing this old, white man; shared the road/path with a few cow carts. The roads were basically flat and mixed hard soil and fairly soft sand. It was good for the legs to be off the tarmac.

Now, however, I'm back to Nairobi for a few days. I ran after we got home from church this morning and it was tough — back to 5700' and the hills. Whew!

In a couple of days, I head to Guinea, West Africa for about a week. Hoping to run there and add another country to my life list.

Run well, y'all,
Bob

Hills, Speed, and Endurance (or the slow return of the last two)

2011-04-09T10:13:00.000-04:00

Since my last post, I've had an interesting time running. I spent 4 days in a meeting in Johannesburg, South Africa. Johannesburg sits at roughly 5400' above sea level, about 300' lower than where I live (Nairobi, Kenya), a difference that is basically inconsequential as far as running goes. And, much of Jo'burg is hilly, so I really don't normally feel any difference. However, the venue of our meeting was in a relatively flat spot in Jo'burg. I ran 3 of the mornings and I don't think there was more than 40' difference between the lowest and highest point of my routes.

I also got to run with a friend from Madagascar. I warned him that I was slower than the last time we ran together, 2 years ago. He assured me that he was, too, because the heat and humidity of Madagascar takes it out of him. So, off we go the first morning — my Garmin's watch died, I kid you not, 33' into the run — it did tell me the battery was low before I headed out. Oh, well. Michael, though, had started his watch, so we had the time and Gmap-Pedometer provided the route distance. I knew we were pushing it just a bit but was surprised to find that we had run at a pace of 9:05 mpm — these days I'm doing more like 9:30 mpm or slower. I chalked it up to Michael being about 12 years younger. The next morning, we were a little slower at 9:12 mpm. Then, Saturday morning, Michael didn't run so I figured I'd be back to 9:30's — not so — I ran at 9:01 mpm. Couldn't blame Michael. So, the only thing I can figure is that the hills make a huge difference. I knew they were bad (for me) in Nairobi, just not how bad. That was actually a pretty comforting revelation — maybe I haven't slowed up quite as much as I thought.

Well, back to Nairobi last week and back to more normal pacing. But, it has been a little faster until today: 5.5 miles at 9:34, 4 miles at 9:23, 5.1 miles at 9:26, and 5.5 miles at 9:45 (today). Today's run was really hard. Part of it is that I've average over 5 miles per run this week (4 runs, 20.26 miles), about .75-1 mile longer than previously. Part of it may be that I changed my fueling.

I have been downing a Gu before any run of 4 miles or longer. However, I'm running low. Gu isn't sold (that I've found) in Kenya, so I can't get any more until late July. So, I have to conserve or figure something else out. So, this morning, I ate a banana about 45 minutes before heading out and then took a jug (22 oz bottle) of Gatoraide with me. The Gatoraide didn't seem to do anything except leave a sweet taste in my mouth and I felt like I was dragging. So, who knows.

I do know that my fitness is coming back, slowly. My average heartrate has dropped 2-4 bpm over the last couple of weeks and I don't think I've hit a peak of 164 bpm in a couple of weeks. My distance endurance is slow — it may be mental — but I did do 3 5+ miles runs this week and that's more what I consider normal. Oh, and while it was only a 1/2# change, the scales registered lower this morning than any time in the last 10-12 months.

At any rate, I'm more encouraged than discouraged. I would still like to run at least one more half marathon in under 2 hours (preferably under 1:50) and would like to set a 10K PR of sub-45:00. I turn 57 in less than a month — don't know if it's possible for me or not, but I'm not giving up just yet.

Run well, y'all,
Bob

Crowded Streets

2011-03-28T12:29:00.000-04:00

I'm not sure why, but there seemed to be more people out this morning (6:20AM) than normal. There were more people walking to and from work. There were more cars (and, thus, more pollution) on the main road through Nairobi. We live about 2 blocks south of this road and I normally run along it for a half mile or so — most of that on a frontage road. Rarely a dull moment in Nairobi.

Still can't figure why the Garmin 305 usually shows and average pace and an average moving pace that differ by 3-6 seconds per mile even though I don't stop. Funny, though, one day when I did have to stop to wait for a vehicle, they two paces were the same. Ah, well, I guess that's part of the margin of error. So, can I count the average moving pace as my pace? LOL!

Thanks to a couple of guys who gave me a solution to a couple of my issues with the Forerunner 305.

Run well, y'all,
Bob

What I Wish for Garmin

2011-03-26T09:00:00.001-04:00

I received a Garmin Forerunner 305 for Christmas and have really enjoyed using it. I like knowing all the stats — pace automatically calculated for each "lap", heart rate constantly calculated, showing the fastest pace for each lap and the run, and all the other data. However, there are some things that I would change. Given my druthers, I wish ...

... that there was a simpler way to upload runs to the online Garmin Connect from the desktop "Garmin Training Center" software. Best I can tell, it's just like running the site from a browswer and manually uploading data.
... that there was a way to record multiple runs or activities between syncs. I tried to record a road trip and wanted various segments but it only seemed capable of recording it all as a single activity.
... that the "Garmin Training Center" software and/or "Garmin Connect" web site had some user-defined fields in its database. I would like to be able to track the mileage on my shoes, for instance. Being about to identify each pair and then connect the right pair to a given run would be very helpful.
... that Garmin used Google Maps rather than Bing maps or at least that the user had a choice. Bing maps may be just fine for the US — I have no idea — but Google Maps are far, far superior for Kenya and South Africa.
... that "Garmin Connect" could be set up to automatically post to Twitter and/or Facebook (or other social network) and to automatically post to or be embedded in a Blogspot or Word Press blog. Comments could be added to a run and posted with the run data.
... that the icon for runs were more interesting. Does Garmin really think that the blue triangle is a good icon?

Reckon Garmin is listening? None of this requires doing anything to the watch software or firmware — it's all tweaks to the desktop software and the web site. And, if you are listening, Garmin, make the changes on both the Mac and Windows versions of the software — don't leave some of us hanging.

By the way (and I get nothing for this), Amazon currently has the Forerunner 305 for $127.99 — it's a great price for an excellent running/GPS watch.

This morning's run:

Run well, y'all,

Bob

Still Pushing On

2011-03-25T13:04:00.000-04:00

Perfectly good Kenyan English phrase, still pushing on, meaning that one is enduring. I'm still running though I'm not blogging — just not much to say.

Last week, I decided to run a route that I had been dreading. It involves a long (almost 1.25 mile) uphill at the beginning, a steep downhill, and then a short but steep uphill. I did it and ran the whole thing. It was a real confidence builder. There's probably a life lesson there — something to the effect that meeting challenges head-on gets you past the fear to see what you can really do.

This morning must have been red shirt day. I wore a red shirt this morning. I saw 3 of my neighbours out running and walking and 2 of them also had worn red shirts — the third must have missed the memo.

This morning's run, if you're interested:

Run well, y'all,
Bob

Better

2011-02-18T01:21:00.000-05:00

Woke up and still had the "don't wanna's" but headed out anyway. Much better run — 4.05 miles @ 9:30 mpm. Hit 7:07 mpm at one point — of course, that was on a downhill section but it still felt good.

Run well, y'all,
Bob

I Don't Wanna Go Somewhere...

2011-02-17T08:15:00.003-05:00

In the 2002 song by Avalon, I Don't Want To Go, the chorus begins, I don't wanna go somewhere....*

Well, that's how I've felt about running recently. My wanna go has up and gone. There were some circumstances in the last 10 days that exacerbated that don't wanna, but basically, I just didn't want to run so the circumstances just made it easier to not head out the door. What circumstances, you ask? (OK, you probably weren't asking that....)

My boss scheduled a 6:15AM team building activity during a meeting last week — that would have meant heading out at 5:25AM and there is no ambient light there. I don't mean there isn't enough, I mean there is NONE, nada ... it's dark, dark, dark. Yeah, I had a clip-on light for my cap but, when I had done this 3 days earlier, I also found out that there are 3-4 dogs (who could count them in that absence of light?) who hang out at a particular corner at that time of darkness and they had barked. Just a bit farther on, there were 3 dogs inside a fence who had a secret escape route and they took great pleasure in escaping their confinement just after I passed and barking like crazy. I like dogs ... but not unknown dogs who bark at and threaten me while I'm running. (See Dog Runs post from October.) I could blame my boss. Or, sure, I could have gone a different way but that ruins a good story and ... basically, I just didn't wanna.
The next morning, I was at home after the meeting and didn't feel like running. Basically, I didn't wanna.
The next morning, I woke up way to early and had a headache. Perhaps (read probably) the run would have solved the headache problem, but I just didn't wanna.
The next morning, we attended the early worship service. Well, and I didn't wanna.
The next 2 mornings, it was raining — first time in several weeks, so I should have celebrated and run in the ran ... but ... I didn't wanna.
The next morning (yesterday), it was raining when I woke up, so I fixed a plate of fruit and a big cup of chai. Then it quit raining. Sure, I could have put the chai in a thermos and covered the fruit with plastic wrap and shoved it in the fridge. But, I can hardly resist the call of a big cup of fresh chai. Besides ... I just didn't wanna.

So, last night, I chanted, I wanna go. I wanna go. as I went to sleep. Didn't work ... when I woke up, I still didn't wanna ... but I went anyway. Headed out the gate at 5:56 and took off. Hmmm, OK, took off implies some speed and probably can't be applied to the snail-like pace that I set. The first 2 miles felt good ... probably because my legs were well rested ... could have had something to do with the Chocolate Outrage Gu that I ate before heading out (did you know that Chocolate Outrage has Belgian chocolate in it?). After that, it was just a slog. But, I did it in spite of the don't wanna's. (Even though it was a slow slog, my heartrate hit 171 bpm this morning — maybe my don't wanna actually had a physical basis.)

It was dark in Nairobi this morning at 5:56. I had to really watch out for the bicyclists. Power was out in our neighbourhood (well, except for those of us lucky enough to be on the one phase (out of three) that was working) and even where power was on, it seemed extra dark. The 63° temperature was nice.

For the curious (I know you're all dying to see this), here are the route and details:

Have you ever had a don't wanna go period in your running? How did you get out of it?

Run well, y'all,
Bob

* Avalon's song, I Don't Want To Go only applies because the first five words of the chorus and the title fit what I felt. The rest of the chorus says:

I don't want to go somewhere
If I know that You're not there
'Cause I know that me without You is a lie
And I don't want to walk that road
Be a million miles from home
'Cause my heart needs to be where You are
So I don't want to go.

It reflects what Moses said to God in the wilderness as recorded in Exodus 33:12-18. In verse 15, Moses says to God, If your Presence does not go with us, do not send us up from here. Moses knew that he could not face the future depending only on his human abilities — he needed God's presence, God's wisdom, God's enabling, God's Spirit with him if he were going to succeed in what God had given him to do.

I don't want to run without God's Presence with me, but much more importantly, I don't want to face the tasks of each day without His Presence with me.

Where's the Oxygen?

2011-02-05T01:48:00.000-05:00

I'm in a meeting at the Brackenhurst Conference Centre in Tigoni, Kenya - the altitude where my room is located is 7224' above sea level. We lived in this area for about 15 years. It's about 1800' higher than where we currently live, Nairobi.

This morning I headed out and ran 3.43 miles at a pace of 9:58 mpm. Where is the oxygen? I think someone just sucked it out of the air. And the hills are certainly worse than the ones I run in Nairobi.

But, let me tell you, this is a beautiful place to run! I could see the lights of Nairobi when I left. The sunrise was beautiful.

Run well, y'all,
Bob

Back-to-Back Fivers

2011-02-04T00:37:00.000-05:00

Today is the first time I've run back-to-back 5 milers in a very long time. So, the fact that it was difficult was no surprise. Still, I did 5.31 miles with a pace of 9:45 mpm (Forerunner's reported moving pace). Pleasant weather: overcast, 63°, 70% humidity.

Run well, y'all,
Bob

A Tiny Bit Faster

2011-02-03T00:39:00.000-05:00

Not a lot faster, but a bit. My weight seems stuck at around 193# and has been there since before Christmas. If I could get rid of 20#, I think I could get back to where I want to be with my running.

I did have to stop a couple of times to wait for school buses and other vehicles. I finished with a "moving pace" of 9:38 mpm.

Run well, y'all,
Bob

Short Night = Short Run

2011-02-01T01:04:00.000-05:00

Very short night. Wanted to go 4 but decided to stop at 3.4 miles. Not a bad pace considering current running history and a lack of sleep — 9:36 mpm (Forerunner's moving pace). Decided to fartlek to shake out the legs and hit 6:56 mpm briefly — felt good to push.

Run well, y'all,
Bob

Tired Legs

2011-01-30T01:14:00.000-05:00

Like Mark, who blogs at Battlefield Running, I felt like a slug today. I think my legs were beat up from yesterday's 6.25 miles. Yes, I know, that's not a long run by normal standards — it's not even a long run by my standards, but at the moment, that's a long run for me.

Great morning for a run — 62°, 62% humidity, clear skies, moon still showing when I started — 4.02 miles at a pace of 9:38 mpm (Forerunner says moving pace was 9:34 mpm but I never stopped so I don't understand the difference).

Run well, y'all,
Bob

Good Start to a Saturday

2011-01-29T01:27:00.000-05:00

Good way to start Saturday morning. While I really want to get my pace down, today's run felt better than any in a long time — 5:53AM, dark in Nairobi this morning, 61°F, 64% humidity, 6.25 miles at 9:49 mpm:

Run well, y'all,
Bob

Running Backwards

2011-01-19T01:23:00.000-05:00

OK, not exactly backwards. I reversed my route in Jo'burg this morning. The advantage it gave me was a long (@ .7 mile) downhill before the last uphill (@ .6 mile). My overall time was faster than other runs this week -- 9:37 mpm. The Forerunner still showed a difference between the pace for total time (9:37 mpm) and for moving time (9:32 mpm). Not quite sure about that.

Run well, y'all,
Bob

Wednesday in Jo'burg

2011-01-18T14:46:00.000-05:00

I don't get to Johannesburg, S Africa often, but when I do, I enjoy running this route. Not because it's fun, but it's quite satisfying to finish. There's a long (@.7 mile) uphill near the beginning. The next 1.75 miles are basically downhill with a few uphill segments. Then, miles 3-5 are all uphill with a **VERY** short downhill (maybe 0.1 mile) at about mile 4.25. And, this is at altitude -- 5300'-5500'.

Run well, y'all,
Bob

Running in a Daze

2011-01-16T02:35:00.000-05:00

Flew to Johannesburg, S Africa, last night for a training conference. The only flight I could get was one that left Nairobi at 8:40PM and arrived in Jo'burg at 11:50PM (an hour behind Nairobi time), though we actually landed at 11:25PM. So, knowing that I wouldn't get to the guest house until 12:30AM or so, I had not planned to run this morning. But, at 5:30AM, I was awake -- it gets light a lot earlier here than in Nairobi! I laid in bed for another hour or so, dozing occasionally and finally got up and out.

It was intentionally short but turned out to be a faster pace than anything last week. Johannesburg is at a very slightly lower elevation than Nairobi but, at least where the guest is, there are these long hills. They are steep, just long, and they are killers. And, the guest house is at almost the highest point of the routes I run and definitely at the highest point in the neighbourhood where it's located. So, there is no way to avoid ending a run going up one of those long hills. It's a killer! But, hills are my friend, right?!

Run well, y'all,
Bob

Early Saturday Morning

2011-01-15T01:41:00.000-05:00

Decent enough run this morning -- 61°F, 61% humidity. My legs didn't feel as tired as earlier in the week. Still slow -- I can't seem to lose the weight I need to lose. I'll just keep plugging away.

An interesting observation about the FR305 -- for some reason, there's about a 14 second difference in elapsed time and moving time even though I don't stop at all. There are a couple of places where I turn around, but I don't actually stop. So, perhaps that confuses the Forerunner.

Run well, y'all,
Bob

Thursday Run -- 4th Consecutive Day

2011-01-13T01:30:00.000-05:00

My original plan for the week was to run Mon-Wed, rest today, then run Fri-Sat. Then, I found out that we have to meet someone at the airport for a 9:30PM arrival -- that means we won't likely get home until 11:00Pm and I'm unlikely to get to bed before midnight. That made a 6:00AM run on Friday less than optimal. So, I ran this morning.

I wasn't a really good run. It seemed harder even than other runs this week. However, at the end, my pace was faster and heartrate lower than yesterday. Of course, it was also a mile shorter than yesterday. :-D

Because of guests, I've given up the bathroom that I normally use so haven't had access to my scales for almost a week. I finally remembered to move them. Stepped on the scales this morning with great expectations that I would see some progress. Well, if moving higher is progress, then I made progress -- it's just not in the direction I'd hoped. I've never had particular trouble losing weight until the past 6 months. I'm beginning to wonder if it's an unexpected result of a medication I'm taking -- and the stubborn extra pounds could well be the reason my pace has been so disappointing. We'll see.

If you're interested, here's the Forerunner report for today:

Run well, y'all,
Bob

Slow It Down

2011-01-12T11:17:00.000-05:00

I don't have any idea why running this week has been so hard. During all 3 runs, I've felt like I'm running the day after a long run. Just one of those weeks, I guess.

At any rate, when I headed out this morning, I decided to slow down a bit. My original goal was to keep my heartrate below 150. I actually managed that until about mile 3.25 or so. That was about when I started the final, long, uphill section. My heart rate did peak at about 161 bpm but my average for the whole run was 148 bpm. I did feel better but that meant a slow run -- better that, though, than an injury.

This was my 9th run with the Garmin FR305. I really like it but really have to be careful not to spend too much time watching it.

Run well, y'all,
Bob

Monday, 3 January 2011

2011-01-03T01:16:00.000-05:00

Not a bad run this morning except that my body didn't want to go out the door. But, once I got my shorts and shirt on, the body submitted to the mind and got in gear. I pushed the pace slightly this morning, though it felt like more than slightly. Mile #2 was good at 8:54 mpm -- of course, it was mostly downhill.

Temperature: 61°
Humidity: 68%

My scales decided to work today -- first time in almost 3 weeks. The 196.5# was not a pretty sight -- too much divinity, too many sugared peanuts, not enough running around Christmas. I want to lose 25# this year, would love to lose that by my birthday in May.

Run well, y'all,
Bob

Sunday Morning, 2 January

2011-01-01T23:46:00.002-05:00

Temperature: 60°
Humidity: 72%, patchy fog
Garmin data:

Run well, y'all,
Bob

CHARGED Marathon champion in the dock

2011-01-01T02:19:00.100-05:00

I like interesting number sequences, so today is right up my alley -- January 1, 2011 or 1-1-11.

Not sure why this posted 50 times this morning. The originating site said it didn't post at all. Oh well.

This is a major blow -- Wanjiru had been phenomenal over the last couple of years. A later FB post from the Daily Nation said that Wanjiru and his wife have reconciled after the death threat. We'll see.

CHARGED Marathon champion in the dock

Olympic marathon gold medallisread more...

Wanjiru and wife reconcile after death threat charge

First run of 2011 — 6.39 miles at a slow pace of 9:42 mpm:

I would love to run 1000+ miles this year. It will take some doing to get there. Hang around and let's see how it goes.

How has has 2011 started for you?

Run well, y'all,

Bob

Morning Runs

2010-12-16T03:29:00.000-05:00

Amanda J left a question on my blog a couple of weeks ago about running at various times of day -- OK, make that 6 weeks ago (sorry, Amanda). She's a relatively new mom and has been running midday after her son goes down for a nap. Amanda's also like a second daughter to me -- she grew up in Tanzania and our families have been close friends for almost 25 years. This will be a bit long and a lot rambling, so hang on.

I almost always run in the early morning. In the US, I like to be on the road by 5:30AM. Yes, it's still very dark much of the year, but the roads where I've normally been are very good and traffic is light. Plus, if I run while it's dark, then I can't see how slow I'm going! Here, in Nairobi, Kenya, I head out between 5:50 and 6:30AM. Because the roads are in such bad shape, I'm hesitant to run in the dark -- even a headlamp doesn't show potholes very well and a lot of the roads where I run are not paved. If I go later than 6:30, traffic is too heavy and dangerous.

Plus, during at least half of the year, it's too hot for me midday or in the evening. God seems to have created me with a low tolerance for heat and humidity. Once the thermometer heads north of 70°F, and especially when the humidity is higher than 85%, it just saps my energy. The closer the temperature is to 50°F, the more I enjoy running. And, actually, there are studies that show a decrease in pace as temperatures increase above 55°F or so. I enjoy running the most when the temperatures are between 40° and 55°F -- above 50°F, I wear a short-sleeved running shirt; between 40° and 50°, I wear a long-sleeved running shirt (unless it's below 30°F, I wear shorts -- below 30°F and I pull on lightweight wind pants). So, mornings fit my thermostat better.

I have found that, assuming temperatures are to my liking, I actually run a bit faster later in the day. Still, though, I like running early, even if I'm a bit slower.

I also run early because I'm sure nothing will interfere with getting the run in. Not too many folks want to schedule a meeting before 7:30AM, so it's unlikely that a meeting will interfere with running at 5:30 or 6:00. And, running early gets my body started, my blood flowing, and I just feel better the rest of the day. I can be obsessive about running but it's mostly because I really like running, so that drives my getting out. Even if I don't run, I'm usually up early anyway.

The biggest enemy of my running early is going to bed late and not getting enough sleep. I ofter kid that by running first thing in the morning, by the time my mind actually wakes up, I'm already halfway into my run and it's too late to quit. Amanda, that can be a real problem for moms with young children. I do fine with 6:30+ hours of sleep -- better with 7:00 -- so I really need to be asleep before 11:00PM. That does make me somewhat of a party-pooper and I gave up watching Sunday night, Monday night, and Thursday night football long, long ago. When in the US, I don't watch the news at night; I don't like going to movies at night; etc. -- all of those cut into my sleep, thus cut into my running.

Physiologically, I don't know if there really is an advantage to running early versus later. Unscientifically, I think it depends on the individual. It does take some "want to" to get out of bed early enough to run early. There are those who say that a lunch-time run is good for weight loss -- primarily because one tends to be less hungry right after running and because the running cuts into the time available for lunch for folks who have limited lunch breaks. For me, though, heat and sweat prevent me from running midday -- the result of my body's dislike for warm/hot weather, is that I sweat profusely. Even this morning, after 5.6 miles in 58° temps, I was soaked. If I ran at midday, I certainly would have to have a shower but even with a shower, I wouldn't stop sweating for 1-2 hours after running. That doesn't work too well in an office.

There are others who push evening runs. They say it helps one unwind from the day -- a destressor. For me, though, besides the heat, there are too many things that can and will interfere **and** I'm usually so tired at the end of the day that it's too easy to slough off the run. I much prefer to be proactive and handle the stress of the day before it happens and I stand a better chance of being more consistent in my running if I run first rather than last.

All in all I think it's better to run early. How? Good question ... here are some suggestions:

Plan to just do it. Decide that you like running enough to do it first. Some Christians will have their quiet time first; I'm more alert for that after I run and have a shower.
Have your stuff ready before you go to bed. I put my running kit on the counter in the bathroom before I go to bed. That way I don't have to rummage through my dresser drawers in the pre-dawn darkness and it's a reminder that I really want to run.
Get enough sleep so that you wake up ready to run.
Eat something before heading out. Not always necessary -- I've done 6-8 mile runs early in the morning without eating something. This also depends on how your body handles food. If I'm going to eat "real" food, I have to get up early enough to finish at least 30 minutes before running -- and I don't eat heavy -- a banana, half a toasted bagel with some peanut butter. I avoid acidy foods (oranges). Some people like caffeine -- if I'm up early enough, I might have a mug of chai with my banana. But, since lack of sleep is the enemy of my running anyway, if I'm going longer than 4.5 miles, I'll usually down a Gu (Chocolate Outrage or Mint Chocolate are my favourites) and 10-12 oz of water right before I go out the door.
If you need the extra motivation, find someone to run with. You're less likely to leave your running partner standing around waiting on you than you are to talk yourself out of running by yourself. Plus, when you run early with someone else, there's someone to listen to you gripping about how early and dark and cold it is and how much you'd rather be back in bed. Of course, you also have to listen to them gripe.
Be safe. If I run in the dark, I wear a reflective vest. No matter when I run, I wear a Road ID and if it's dark, I clip a Firefly Supernova blinking light onto the Road ID band. (If you buy something from Road ID after clicking on one of those links, I do get a discount from Road ID.) In very dark conditions or if the road isn't quite smooth or if I think there will be a lot of unsuspecting pre-dawn traffic, then I'll pull on my running cap and clip on a headlamp. I also, with very few exceptions, always run facing traffic and am always aware of the verges so I can step off the road if necessary. Finally, I do not listen to music when I run, especially in the dark -- I want to be absolutely sure that I hear anything coming my direction -- I actively listen to what's happen around me.

Enough from me. When do you like to run? Do you have other suggestions for getting out early?

This morning, I ran farther than I've run in Nairobi in more than 13 months -- I've only covered a longer distance twice in the past year and both were at less than 1000' above sea level and I walked some on both of those runs. It was only 5.6 miles and it wasn't nearly as fast as I wanted (9:17 mpm), but it is an accomplishment. I'll review my year at the end of December but suffice it to say at the moment, that this has been the worst year of running for me in the past 7.5 years. So, running 5.6 miles is a reason to celebrate!

Run well, y'all,

Bob

Good Saturday Run

2010-12-04T02:05:00.000-05:00

It's been a long time since I last posted -- since I first got to Ouagadougou, Burkina Faso. Running in West Africa -- Burkina Faso and Ghana -- was a welcome change from running in Nairobi. Even though Ouaga is the capital city of Burkina Faso, it's not nearly as large as Nairobi and there is not nearly as much traffic. So, the air was cleaner. I did have to watch out for hundreds of motor scooters and bicycles (thousands as work traffic picks up later in the morning). It turned out that the safest place to run was in the middle of the road rather than on the side.

Much of my running in both Ouaga and Ghana was on dirt roads. My shoes got filthy!! After we got home, I left my running shoes outside, next to our door, as usual. The dear lady who works for us here commented that I must have run somewhere besides Nairobi. Curious, I asked her why. "That's not dirt from here," she said. She was right, but how did she know?

This morning's run was a good one. It wasn't long -- none of my runs these days are long -- but it was a good 3.9 miles. The first part felt especially good. Maybe I'll get my endurance back some day. The weather was great -- I left before sunrise in the pre-dawn light -- the temperature was 59° and the humidity was a comfortable 59%. I almost decided not to run because I didn't get enough sleep last night. But, I'm really glad I went.

I hope your weekend run(s) is as satisfying.

Run well, y'all,
Bob

Dog Runs

2010-10-24T11:53:00.000-04:00

No, I've not acquired a dog that runs with me nor am I doing my runs in a dog run. I'm in Ouagadougou, Burkina Faso. Where I'm currently running in the mornings there are just a lot of dogs. This morning, I must have seen 15-20. The dog in the picture under the pot looks just like the dogs I saw -- they seem to be Basenji-Schensi. (OK, for some reason, I can't get pictures to load into the blog -- I'll try later.)

Frankly, seeing dogs when I run makes me a little nervous. About 11 years ago, I was running in a small town in Tanzania. I heard dogs barking but didn't think too much about it until I looked around and saw 6 round the corner of a building heading for me -- same general type as the Basenji-Schensi. I stopped and tried to run them off by pretending to toss a rock at them. The barely broke stride but came up to me and started circling. Needless to say, I was a bit nervous but didn't want to excite them -- not with 6 of them circling. There was nobody close around at 6AM except an old man who was sitting down a block or so away. One of them apparently decided he wanted to see what white meat tasted like and I watched him clamp down on my calf.

Fortunately, he seemed to decide that white meat wasn't for him and the dogs turned and ran off. It was the strangest thing. Frankly, it was as if an angel that I couldn't see had stepped between me and the dogs and they weren't sticking around to see what might happen. I was a couple of miles from where I needed to be -- no cell phones and no one knew where I was. So, there was nothing to do but run back with pretty nice holes on both the front and back of my leg and blood dripping down my leg. I had never had a rabies vaccine and there was no vaccine or globulin in this little town and none in Nairobi. So, the meds were flown from Johannesburg, S Africa to Nairobi and one of our mission pilots flew it down to Tanzania -- he was coming anyway, so just came a couple of days early. The missionary doctor who gave me the shots said that if someone is bit by a rabid dog, the symptoms could show up anytime in the succeeding 3 years. That made me feel really good and, frankly, I did have some concern for the next 3 years. Fortunately, either the dog wasn't rabid or the vaccine/globulin combo worked.

I still have the scars on my leg. It was hard to start running again because of trepidation about dogs and I did carry a rungu for a while whenever I ran. (Well, I was going to post a picture of a rungu but I still can't upload pictures.)

At any rate, I still have some concern about dogs when I run, especially in Africa. I'm grateful that the ones around here don't seem to care that I'm around. Most haven't even looked my way.

This morning's run was 3.7 miles at a pace of 8:52 mpm. Slower than I wished but still pretty decent.

Run well, y'all,
Bob

Where Am I?

2010-10-23T06:49:00.000-04:00

A couple of days ago, I posted about my run in a new place and asked if anybody had any guesses. No surprises for me, only a few people looked at the blog and nobody guessed. Not really a fair question — you would have to know the streets to know that I'm in Ouagadougou, Bukina Faso. Well, OK, you would also have to actually care! :-D

We're here helping out with field orientation for new personnel. One of the things that I love about running is that I can do it anywhere I go. Except for the fact that my feet are so big (12D) and my shoes take up a lot of luggage space, it's nothing to carry running gear.

The first couple of days here, I was in downtown Ouaga. Night before last, I moved to a different guest house in a different part of town. Yesterday, since I didn't really know where I was in Ouaga, I decided to run up the major road (limiting my turns) for about 15 minutes and then come back -- about 3.5 miles. Easy enough -- no chance of getting lost or turned around, right? Wrong!

Coming back, I realized that there was nothing that identified my turn back to the guest house. And, as it turns out, I was already past the turn when I started looking. So, I kept thinking that it would be the next light. Finally, I knew I had missed badly, so I turned around and headed back -- uphill, of course. I found the turn and got back. When I finally got to an internet connection to check the route, I had run 6.1 miles rather than 3 and change.

That's also one of the great things about running -- sometimes I get to explore!! ... whether I intended to do so or not. I was bushed -- that's the longest I've gone in a year and in the heat and humidity of Ouaga to boot.

This morning -- I carefully noted my turn and managed to get directly back with a planned 4.2 mile run. One challenge of running in Ouaga, even at 5:45AM, is that there are thousands of people riding bicycles and motor bikes -- far more of those than cars. So, it turns out to be safer to run in the middle of a 4-lane major road in the city than on the edge of the road!! That's a first.

Running -- rarely a dull moment.

A shout out to Ryan and Sara Hall. They have resigned from the Mammoth Track Club and are striking out in a different direction to try to move to the next step in their running. Both are great runners and really, really fine people of faith.

Run well, y'all,
Bob

Run on 20102010

2010-10-20T07:19:00.000-04:00

Today's another of those unique number days. In places where the international date format is used, it's 20-10-2010 -- twenty-ten-twenty-10. I notice that while running this morning and for a second, couldn't figure out what that number was.

It was 25° and the humidity must have been around 92%. Oh, yes, that is 25°C -- about 78°F. So, coming from Nairobi where morning temperatures have been closer to 60°, I was pretty warm. Fairly short run -- 2.9753 miles at a pace of 8:49 mpm -- slower than I hoped given the low altitude.

The picture on the left was my route. Any guesses as to where I am?

One really great thing about running is that I can explore a new place at ground level.

Run well, y'all,
Bob

Turn the Corner

2010-10-01T23:32:00.000-04:00

At least in my experience, the phrase turn the corner is used when one has been through difficult circumstances but has come to the end of the difficulties and things have improved. Well, turning the corner was a good thing during my run this morning.

I did the same run in Colorado Springs that I had done on Sunday -- a relatively easy 0.8 mile start, then 1.8 miles that went up 300 feet (starting at 6453' above sea level). The uphill ended at a corner (Chapel Hills and Research) and when I literally turned the corner, the next 1.8 miles was all downhill and the last 0.2 miles was only a very slight upward incline. Turning the corner today was actually fun!

Stats for the day:

41° F
65% humidity
4.65 miles
9:36 mpm pace

Have you had a turn the corner running experience?

Run well, y'all,

Bob

Up in the Air...

2010-09-27T23:01:00.000-04:00

Well, this morning, I had hoped to run on the US Air Force Academy compound a ways -- past the airfield and then back. Headed out and then realized that those plans meant running through the security gate. Rats! Figured it wouldn't hurt to ask, so I crossed to the median toward the MP's and stopped and asked one of them if I could run the road. Very politely he informed me that one had to have military ID to get in before 8AM when visiting hours started. "All right ... no problem ... thank you, sir" and I headed back the other way.

I was disappointed but not surprised. While I knew I was not a national security threat, there are probably all kinds of scenarios where a lone runner on a military base in the early, pre-dawn hours is a really bad idea.

Still, I had a great, though hard, run this morning. My pace for the 4 miles was almost exactly 9:00 mpm -- 9:00.76, to be exact. That's certainly my fastest run at altitude (I'm currently at 6448') in a very long time.

I hope you have a great run today or whenever you next run.

Run well, y'all,
Bob

Hill Training (Sort of)

2010-09-26T18:15:00.000-04:00

Now, this hill will not only strengthen your legs, it will rock your lungs. This was my run this morning (Colorado Springs, Academy Hotel-->Research loop) -- I altered the beginning and end slightly and it ended up being 4.278 rather than 4.177 miles. Click on the Elevation link (large) on the left to see the elevation change. Starting at 6448, dropping a bit, then climbing 300'+ from about 0.67 miles to 2.5 miles, it was tough. The last 1.7 miles was GREAT, though! Pace was 9:26 mpm, even with about 3 walking breaks going up the hill -- probably due to the last 1.7 miles.

The run was during the long dawn -- it was cool at 42° but really nice for running. It was nice to have to wear a long-sleeved shirt and gloves for a change. According to weather.com, the sun was due up at 6:50 -- I started about 6:10 but it was quite light the whole time. Seeing the Rockies getting that early morning light was something else!

Run well, y'all,
Bob

A 57⁴ Run

2010-09-22T03:45:00.000-04:00

Nothing spectacular today — just another run in Nairobi. Kind of a neat coincidence, though: 57°F, 57% humidity, 5765' above sea level, 5.78 minutes per kilometre. Now, if I'd just run 5.7 mile! :-D

As it was, I ran 4.5 miles at a pace of 9:18 mpm or 7.29 kilometres at a pace of 5:46 mpk. For now, that's good. It's not where I want to be. I want 4.5 miles to be my short runs and a 9:18 mpm pace should be my easy runs -- I'd like to get back to 8:00-8:15 mpm on a daily basis. But, patience, grasshopper.

Run well, y'all,
Bob

A Cure for Smelly Shoes

2010-09-20T05:02:00.000-04:00

I have an incredible gift! No, it's not the speed to run faster than (or anywhere near as fast) as a speeding bullet; it's not the endurance to run long distances and finish wanting more; it's not even something as exciting or desirable as the gift to make money hand over fist. No, I am an effective heating machine -- I have the gift of sweat! Yes, I know, GROSS! I can head out for a 3-5 mile run when the temperature is 51°, wearing shorts and a short-sleeved shirt and come back looking like I have stood under a waterfall for the past 25-50 minutes. One good friend saw me after a run one day and commented, "You sure do have an efficient internal heater!"

One downside of that "gift" is that my shoes are wet at the end of a run. Wet shoes lead to stinky shoes and that always happened. I tried Lysol spray; I tried Fabreeze spray; I tried newspapers stuck in the shoes; I kept them outside at all times; and nothing helped. Then, one day I listened to Ashland Dave's podcast on StuffItts. He said they had worked for him -- you know, the kind of worked like playing country music backwards -- your wife comes back, you get your pickup back, the bank doesn't foreclose on your home, your dog becomes your best friend again -- that kind of worked. So, I decided to try them. I went to the StuffItts' web site and ordered 4 pair of "Speed Demon Black with Neon Yellow Strap" StuffItts. At the time, they were having a closeout on an older model -- the inserts are not replaceable but they were only $9.95 each.

I live in Kenya, so I had the StuffItts sent to my daughter who gave them to someone else who was coming to Kenya for a meeting. Granted, the StuffItts caused quite the stir -- "What in the world...?" When I finally got them, I put them to immediate use. What a difference!! ... I got my pickup back, my dog liked me ... oh, wait, that's the country song! Almost immediately, my running shoes quit smelling like something that had stayed out of the refrigerator for way too long. Now, I have to tell you, they don't destink my shoes to the point where I want to drape them around my neck but I no longer pass out when I get within 20 yards of them and I no longer have to defumigate my suitcase when I travel. They are great and I would heartily recommend them to anyone who has sweaty feet (no, don't get anything for telling you that ... though, if StuffItts wants to compensate me for the endorsement, I wouldn't refuse -- LOL). I keep a pair in my morning running shoes (the worst offenders), a pair in my afternoon walking shoes, and another pair rotates among the shoes I wear for work -- one pair is still in reserve.

Funny thing. The other day, after our afternoon 3+ mile walk, I sat down to take off my shoes and insert my StuffItts and had this overwhelming flashback to my childhood. Do you ever hear or smell something that transports you to another time and place? Well, all of a sudden I had the sensation of opening a fresh bag of cedar shavings to put in my hamster cage. Now that's a great smell and that's what the StuffItts smelled like (and no, I wasn't holding them up to my nose), even after living inside my shoes for 6 months.

Running? Oh, yes, I still do that. This morning, my body did not want to go but my mind overruled for once. It wasn't a pretty sight but I managed a slow 4.4 miler. It was really slow and it didn't really wake me up and I'm stiff all over -- but it was a run and for that I'm extremely grateful.

Run well, y'all,
Bob

Gearing Up For a Run

2010-09-14T04:18:00.001-04:00

This morning, while running (4.8 miles at a 9:31 mpm pace), I thought about doing a post on essential gear. Then, while eating breakfast, checking e-mail, and catching up on Facebook and blogs, I found that a long-time friend and almost daughter had posted a comment on my blog of 9-Sep, Bare Your Sole. She is right at completing a full year of running and asked what kind of running gear I might recommend as a reward to herself. I couldn't have paid her for a better lead-in. So, Amanda, here's my answer (it's a little on the long side) -- and congratulations on finishing your first year of running.

What you get depends on what you already have and what you are willing to spend.

First, make sure that you have have a good running kit as your base -- good shoes, running socks, shorts, shirts, and, for the female runners, support undergarments (obviously, I can't make recommendations about this but check Runner's World for reviews). You don't have to spend a lot of money on the socks, shorts, and shirts -- I like Target's shorts and shirts and they're imminently affordable at $12-$15 each. For socks, my favourites are Balega Trail (made in S Africa) and WrightSocks' Running socks (double-layer). Socks always seem a bit pricey -- I seem to spend $6-$9 a pair -- but well worth it. Don't run in all cotton socks unless you have this thing about wanting blisters. Personally, I also want a watch to track my runs. I don't have anything fancy -- I use a Timex Ironman Marathon watch that tracks 100 laps (it uses 2 laps if I'm just tracking the total time of my run and not tracking intervals) and it doubles as my all-the-time watch. If you run during the sunny times of day, a good pair of sunglasses and a running cap are pretty essential -- protect your eyes!

If you have the basic kit, then add some safety gear. Get something that identifies who you are and contains emergency contact information. If you are involved in a running accident and can't communicate, this may well save your life. Personally, I use a Road ID wrist band with the interactive ID plate and wear it on every run, day or night. (Note: if you purchase something from Road ID after clicking on that link, I do benefit in some small way -- a discount or something.)

If you run in the dark (or at dawn or dusk), then get some good safety gear. Again, you don't have to buy expensive stuff, you just want to be clearly visible by drivers. A reflective vest would be my first purchase -- you should be able to get a good one for less than $15. A light is also a good idea both for safety and for seeing the road/trail. I have a clip-on blue Firefly Nova from Road ID and set it to blink. It goes on my Road ID wrist band. I also bought a 3-light LED clip-on headlamp from Wal-Mart that clips onto the bill of my running cap. I'm not interested in getting hit while I run!

Then, if you run in cool or cold weather or in wind/rain, add gear for that. How much you need to wear is very individual. Over the past 7 years, I've worked out what to wear based on the temperature:

>/=50°: shorts and short-sleeved shirt
40°-49°: shorts and long-sleeved shirt (my favourite is a Brooks, bright green/yellow half-zip), light gloves in the low 40°'s
32°-39°: shorts, short-sleeved shirt, light sweatshirt/vest, light gloves, running cap (ears uncovered)
26°-31°: light wind pants over shorts, long-sleeved shirt, light sweatshirt, gloves, running cap
20°-25°: same as 26°-31° but I'll wear a light fleece instead of the sweatshirt and substitute a stocking cap for the running cap so that I can cover my ears. If I have them, then a pair of less breathable shoes made for inclement weather.
<20°: running tights under either the shorts or the wind pants, heavier fleece or sweatshirt under the light fleece, heavier gloves, 2 pair of socks. The one time I've run in less 10° (it was 5°), I overdressed because I was afraid of the cold.

Once you have that gear and want more, then is when I would start looking at fancy gear. Sometimes the higher priced shorts and shirts really are more comfortable and better than the Target/Champion level of kit. The Nike+ iPod Sport Kit seems to be a good, inexpensive (if you already have a compatible iPod) device for tracking your runs. If you want something that gives you more information, then a Garmin 405 (expensive) is really nice. Add a heart-rate monitor if you'll actually use it (I just do a quick finger-on-the-pulse check at the end of my run). I don't listen to music while I run but that's because most of my runs are on the roads and I want to be able to hear what's going on around me. But, if you run on trails or a treadmill or maybe even on sidewalks, then another piece of gear would be an iPod (or, shudder, other MP3 player -- recognize my bias?). I can't stand Apple's ear buds so I would also get a set of sweat/water-resistant sports head phones -- my preference are the in-the-ear kind, not buds. The iPod Shuffle is a $50 splurge and adds almost no weight to your gear. For the running parents (Amanda), a jogging stroller lets you share the joy of running with your child and adds some Umph! to your run.

If you're doing long runs, then get hydration gear. Carrying a Dasani water bottle is fine but can get tiring. I have a simple Fuel Belt Sahara 22 oz bottle with a handstrap. Having the handstrap means that I can actually let go of the bottle to relax my hands. I also have a Nathan waist pack -- it does bounce a bit and that and the weight on the back of my waist take some getting used to but it's nice for long runs since I don't have to hold it. A lot of folks like the 2 and 4-bottle waist belts from either Fuel Belt or Nathan or other suppliers.

So, Amanda, those are my suggestions. Treat yourself to some nice gear and enjoy your running even more.

Run well, y'all,

Bob

Long Run -- Sort Of

2010-09-11T02:25:00.000-04:00

I guess long run is a relative term. Fourteen months ago, a long run would have been 10-14 miles. Right now, on my way back to a good weight and a decent level of fitness, a long run for me is 5+ miles. So, today, I headed out for a long run. The temperature in Nairobi was 53° and the humidity was 57%. At 6:30, the sun was just coming up. So, it was a beautiful, almost perfect morning for a run. It was hard -- I haven't gone more than 5 miles in Nairobi in a very long time -- since 11-Nov-09. I ended up taking several walk breaks. My pace was only 9:45 mpm -- a full minute per mile slower than that Nov-09 5-miler. Still, considering my current fitness level and weight, I'm satisfied.

Have you ever had to struggle to get back in shape?

Run well, y'all,
Bob

How to Run Really Fast

2010-09-09T04:03:00.000-04:00

According to this page, Run Faster -- How to Run Faster, I could run a 0:59.0 half marathon if I weighed 54#. Hmmmm. Maybe I need to give up my dream of beating Ryan Hall. Whadda' ya' think?

Well, OK, I guess I haven't fulfilled the promise of the post title. I think the secrets to running really fast are: genetics, hard work, tough mental state, and did I say hard work? I think I'll set more realistic goals, like getting to an appropriate BMI weight and running 10KM without feeling totally exhausted.

This morning's run was awful -- only 2 things good about it -- the temperature was 53° and I actually ran. Otherwise, 4.36 miles at an abysmal pace of 9:55 mpm. It didn't feel that hard but the numbers don't seem to be lying. Oh well, a day with a bad run is better than a day without running. (That is true, isn't it?)

Run well, y'all,
Bob

Bare Your Sole?

2010-09-03T03:51:00.000-04:00

I don't think it's either just my imagination or that I'm reading different bloggers than before, but the last year seems to have seen an awful lot of people talking about barefoot running. For a time, I considered getting a pair of Vibram Five Fingers but decided that I need more protection where I run than the VFFs would provide.

One of the reasons given for running barefoot or in very minimalist shoes is that it forces you to run naturally, meaning less heel strike and more mid- or forefoot. Recently, I came across several blogs that seem, to me, to bring common sense thinking to this issue, and related issues. They're not anti-barefoot but talk more about footstrike and the results (benefits, negatives, neutrality).

Elite Males in Slow-Motion at the 2010 Boston Marathon -- video clips of Cheruiyot, Merga, Kebede, Kigen, Goumri, Keflezighi, and Hall at the same point (about mile 17) of the Boston Marathon. Hint, they don't have the same footstrike patterns and they are all very fast -- sub-5 minutes per mile.
Bare Your Sole? Just Shorten Your Stride -- talks about how to reduce stress on knees and hips (one of the touted benefits of barefoot running) by increasing stride rate or turnover which reduces overstriding.
On Running Form, Variability in Elites, and What it Means to You (and Me) -- using stills from the same video clips that he used in my first reference above, Pete Larson looks at footstrike, arm carriage, and body orientation (straight up versus forward lean) variability among elite runners.
On Running Form II: Where Should Footstrike Occur? -- this was the most striking of all the blogs. Larson addresses the question of footstrike occurring in front of the center of gravity, directly under the center of gravity, or even behind the center of gravity. He concludes that the optimum is ... well, check the blog.

On a personal note, I briefly considered trying a pair of very minimalist shoes -- actually one of the Vibram Five Fingers line. However, given the kinds of surfaces on which I run (really bad roads in Nairobi, Kenya), I decided to stick with my Etonic Jepara SC's.

After a really odd injury/joint condition (pelvic symphisitis) that hit me around Thanksgiving last year (late November, for non-US runners), I ended up not running at all for about 7 weeks. One problem, though, was that my appetite didn't diminish and I ended up gaining about 12 unneeded and unwanted pounds. When I finally was given the green light to run again, it was awful. Even before the injury, I was struggling with my endurance -- I think it had to do with both a greatly increased travel schedule and a period of near burnout. What I've discovered is that at 56 years old, it's much, much harder to lose the excess weight and it's much, much harder to regain one's fitness level. While I'm still running slowly (9-9:30 mpm), I seem to have had a break through this week. I've run farther and, on 2 of 3 runs, faster than in a long time. Today's run was the longest in Nairobi (i.e., at altitude -- >5,000 feet) since mid-November -- 4.6 miles at 9:36 mpm -- and, while a hard run, was very satisfying. So, maybe I'm getting back.

Run well, y'all,
Bob

USA!!

2010-06-23T15:26:00.000-04:00

What else can I say? USA and England both through to the final 16 after each won their match 1-0.

Run well, y'all,
Bob

Running or Cycling?

2010-06-17T08:34:00.000-04:00

An interesting report of a study on the possible differences in carbohydrate oxidation between cycling and running. The study detected an insignificant difference in carb oxidation (and I assume that in regular-people-speak, that means carb use) between the two sports. However, running resulted in a higher fat oxidation.

Carbohydrate Oxidation from a Drink during Running Compared To Cycling Exercise

Decent enough run this morning - 3.07 miles in 28:07.24 (9:09.8 mpm) and that included a couple of brief, 20 second, walk breaks. After I finished, I added some barefoot strides and cross-overs (running sideways, alternately crossing one leg in front and then behind the other). This is the second day I've done that and my feet are sore! Running barefoot really does change one's stride.

Funny incident -- at about mile 1, I turned around. There was a Kenyan trotting down the road right behind me (after I turned around). He passed me and I saw that he was wearing a coat, long trousers, and street shoes -- obviously headed to work. Nothing like that to make one think, "Wow! I'm really slow." I didn't consciously speed up, but I know I did. A couple of times I caught him and even passed him but he always repassed me. We stayed together for about 1.25 miles until I turned. My consolation -- I'm probably 25 or more years older than he. Still, he was in street shoes and a jacket, for crying out loud! For his part, at some point, he probably realized that this man who is as old as his father was staying with him and there was no way he was going to let his dad stay ahead of him!

Ah, the joys of running!

Run well, y'all -- burn that fat,
Bob

NRR -- 'Lego'lights of USA-England

2010-06-16T08:07:00.000-04:00

Not running-related, still ... that why I titled this blog, Random Thoughts.... I'm also not sure that one could accurately say "highlights" when the figures used to recreate the excitement are less than 2" tall.

Enjoy reliving the exciting moments of the match:

Stayed up too late last night watching Brazil-N Korea, watching the Southern Baptist Convention meeting via streaming video, and Tweeting/Facebooking about both -- so, no run for me this morning.

Run well, y'all -- and go USA and South Africa!
Bob

Gu and Altitude

2010-06-14T01:58:00.000-04:00

Major discovery this morning -- a Gu does nothing to improve breathing! (Duh!) Headed out this morning for another short (3.1 mi), slow (9:32 mpm) run. I had decided to down a Gu to see if the addition of a few sugar calories would make a difference. While I do think it helped fuel my legs, it did nothing for my breathing. The oxygen at 5700' seemed extra thin today.

I also decided that I don't particularly care for Tri-Berry flavoured Gu. I think I'll stick with Chocolate Outrage.

It was a bit misty which made it darker than normal. That makes it difficult to see irregularities (of which there are MANY) on these obstacle course trails that Nairobi calls roads.

I decided to try some barefoot strides after I cooled down a bit -- and after I got home to our smoothly paved entry drive. A sports doctor recommended I do that to teach my body the proper running form. They felt pretty good.

Run well, y'all,
Bob

The Incredible Benefits of Running

2010-06-13T07:34:00.002-04:00

Here's why you should run:

I'm enjoying the World Cup -- Gooooooo Bafana Bafana! Gooooooo USA! I don't even know if it's even possible with the groupings, but I'd love to see South Africa and the USA in the finals -- two underdogs.

Run well, y'all,
Bob

Keys to Total Fitness -- Balance and Flexibility

2010-06-12T15:06:00.000-04:00

I suspect that most regular runners might pass this test with relative ease -- Discovery Health: Flexibility & Balance Assessment. I'm "No sweat" in 5 of 7, "Breaking a Sweat" in #6 (I need to work on balance with my eyes closed), and "Swimming in Sweat" in #2 (though I can bend over and put my forehead on my shins w/o bending my knees, I can't raise my leg to 90° w/o assisting with a towel or my hands when on my back).

The subway situation that introduces the article is probably not applicable to most, but the premise is right -- flexibility and balance are important factors in overall health as well as in running. How's your balance when you hit an unexpected irregularity in the road or trail when running? What about in a race when you get squeezed in a crowd and your heel gets clipped from behind?

What do you do to work on improving your flexibility and balance?

This morning's run: short and slow again -- 3.1 miles @ 9:30 mpm -- I loved the 54° temperature!

Run well, y'all -- and stay loose,
Bob

Legs Tired? No, It's All in Your Head

2010-06-09T10:25:00.002-04:00

Say what? Can it be?

More Proof That Fatigue is Voluntary

So, all this time when my legs give out, then my legs aren't really tired -- I'm just lazy and quit?

Now, I'm not a scientist or a doctor or even a trainer or physical therapist and I accept that fatigued muscles will respond enthusiastically and vigorously to an external stimulus like an electrical shock. You can apply an electric shock to the legs of a dead frog (even to severed frog legs) and they will react as if the frog is jumping but that doesn't mean the frog could just decide to keep on jumping.

I suspect there's more to the story than just simply, Fatigue is in your head.

Still, if you want to shame your running partner into going farther, just point him/her to that web site. Or threaten her/him with electric shock treatment.

This morning: 3.1 miles, slow (9:23 mpm), 52° (eat your hearts out, American south running friends). I quit because I was ... (1) tired?, (2) lazy?, (3) a long way from anyone who would hook me up to an electrical current?

Run well, y'all -- and don't quit,
Bob

PS -- Personally, my unscientific opinion is that our brains tell us to quit before our legs give out completely in order to protect us from injury or death. But, hey, what do I know?

Hopelessness -- Search for Meaning (Jeff Allen Cleans Up His Act)

2010-06-05T10:51:00.001-04:00

Not running related.

Earlier this afternoon, I posted a video clip of Jeff Allen's comedy. In this clip, Jeff talks about a radical shift in the direction of his life. He talks about trying to make sense of life and find meaning and how that finally happened. The audio and video were out of sync but that might be my Africa connection -- not the best internet connection in the world.

Run well, y'all -- and have a meaningful life,
Bob

Dieting -- Jeff Allen Comedy

2010-06-05T09:59:00.001-04:00

Pretty funny -- sneaking in cookies, rice cakes (do you think of cake when you taste one of those?):

Slept late this morning so no run. First time in ages that I've slept more than 6 1/2 hours.

Run well, y'all,
Bob

(Chocolate) Milk Does the Body Good

2010-06-04T08:25:00.001-04:00

Why pay for expensive artificial ingredients, when low-fat chocolate milk serves as a perfectly good post-run recovery drink? This report from The Times of India is just one of many reporting on studies that show that low-fat or no-fat chocolate milk is just as good for refueling as specially designed sports drinks. Besides, in my opinion, chocolate milk tastes so much better!
Chocolate milk speeds up post-exercise recovery
Pour me a glass, please, and make it cold!
Run well, y'all,
Bob

"Thinking About It" Is All I'll Do!

2010-05-19T21:57:00.000-04:00

At $188,185.59, the closest I'll get to owning one of these is as a random thought while I'm running! But, if you want the most exclusive (25.5 carats of diamonds and 22 ct gold), you can purchase it from Stuart Hughes:

Run well, y'all -- and dream on,
Bob

Compliment or Insult?

2010-05-19T08:58:00.000-04:00

I'm not sure whether to feel complimented or insulted by this invitation that I received via e-mail :-D

run like a girl Richmond, VA

Dear Bob,

Spread the word... it's the last chance to register!

If you've registered but have friends, co-workers or family members that are procrastinating there are only about 200 spots left for the 3rd Annual Women's only running event: run like a girl.

Ah, the joys of e-mail mass advertising!

Run well, y'all,
Bob

NRR: Google Cool

2010-05-18T17:22:00.000-04:00

OK, this has nothing to do with running but it is random:

Run well, y'all,
Bob

Back on the Roads (Again)

2010-05-09T16:06:00.000-04:00

At the risk of being repetitive and someone(s) saying, "Sure", I want to say I'm back on the roads again. Since Thanksgiving, I've been dealing with an odd joint issue that put a huge crimp in my running and then finally got me off the roads for 7 straight weeks, from 23-Jan to 15-Mar. (A bad side effect of that hiatus was that though my activity level dropped, my appetite did not. Let me just say that it was a waist-full 7 weeks.) I was at the point where every 2-3 weeks, I had so much pain for 24-36 hours in the pelvic area when moving that I could just barely shuffle-walk and even that was almost unbearable. Then, the pain would leave almost as quickly as it came and I would be fine until the next episode.

The orthopedist finally said he thought it was symphisitis. Runner's World had an article on syphysitis here. He said he had no clue what caused it or if I would get over it. The only treatment he suggested was to take 100mg of Voltaren once daily for 5 days if the pain reoccured. When I asked him when I could start running, he said start, build gradually, and if it hurts, rest.< Both sites linked above indicate that symphisitis is an overuse injury. Not sure about that, either, as (1) I had actually reduced my running mileage prior to the onset of the problem and (2) there seemed to be absolutely no correlation between running and the onset of the pain -- even during the 7 weeks when I didn't run a step, I still dealt with the pain 2 or 3 times. At any rate, while I don't have complete confidence in the diagnosis of the doc or in the articles, I have used the doc's advice to, at worst, manage the pain. Whenever I feel the discomfort that I knew indicated the problem was reoccurring, I took 50mg of diclofenac (an NSAID). It's now been almost 2 months since I've had the debilitating pain and I'm gradually building my mileage back.

Yesterday, I ran 5.69 miles, the farthest I've run since 19-Nov-09. I say ran, though I did take 3 brief walk breaks. This morning, I ran (all the way) another 4.5 hilly miles with no side effects.

These runs were at relatively low altitude (about 1000'). I've lost a lot of the speed that I had. For instance, 8 months ago, I regularly ran at 8:00-8:20 mpm with occasional training runs between 7:30 and 7:45. Today, my run was at 9:14 -- at altitude (5700') in Nairobi, I've been running 9:30-10:00 mpm. Pre-injury, my weekly mileage was 30-35 miles; I'm back up, now, to about 14 miles per week and anticipate running 16-17 miles this week. But, as I build back up, I anticipate (hope) that my speed will continue to drop and my endurance will increase. Let me tell you, it's a whole lot tougher to get back in shape at 56 years old than it was in earlier years.

I've been at my parents' house in Greenville, SC for the last 3 days. Though I've run here a lot, I ran a different route today. I knew it would be a challenge with some uphills. What I didn't count on, though, was a 1.4 mile stretch that was a steady climb of about 180'!! The elevation map from gMaps-Pedometer was interesting, so I thought I'd post it -- the thick lines represent intersections/turns. The actual route is here.

OK, this may interest no one but me but, hey...it's my blog. (grin)

Have you come back from an injury?

Run well, y'all,
Bob

East African Runners

2010-03-04T00:42:00.000-05:00

During my hiatus from running (week 6, now), I can't exactly have random thoughts while running. Ideas for this blog haven't just popped up. However, today, I read another blog that I wanted to share.

One of the enduring mysteries of distance running is Why do middle and long distance runners from East Africa completely dominate these events? Davie, from Scotland, addressed this question in a blog post in September, Glasglow Running Seminar 2009, Part 1. He followed that post with 2 more on the rest of the seminar. His report makes for interesting reading -- he gives a good summary of the information presented on East African runners. His style is informal and non-technical, making it easy to read.

Summarizing the conclusions of one of the presenters, Dr Yannis Pitsiladis, FACSM: Research Scientist based in Glasgow who acts as Scientific Adviser to Global Sport Communications, regarding the domination of East African distance runners, Davie said:

Solid base - 60% of E African elite runners report running to school as children
High Altitude camps
Non scientific approach - natural instinct
Aerobic training
Interval training (known to them as bone-breakers)
Altitude training different from western approach; (E.African athletes live at varying heights from 2,400m to 3,000m, but when they leave home to run they start by climbing even higher. They do drop down to do speedwork but generally the rule is "Live high, train higher) as opposed to our athlete's rule of "live high train low")
Cross country training
African diet (86% vegetable, 14% animal and 77% carbohydrate. Much of the diet is maize, 64%, eaten in the traditional form of Ugali. Staple drink is tea.)
Non scientific approach to training (no drugs, supplements or technology) only high tech apparatus is a stopwatch - no Garmins!!!
Superior fatigue resistance
Low body weight (average Kenyan runner's weight is almost 10kg less -- 22 pounds -- than the average US runner)

The most important conclusion, though, seems to be mental -- East African runners have the attitude that they can run long and fast. Davie covered this in more detail in Part 3. In Part 2, he summarized information on hydration and heat build up in the body.*

Seems to me that there are lessons in this for those of us who are (much) less than elite runners. My summary: Eat right and simply, train hard and simply, train your mind. Frankly, I think I run better when I take a more simplified approach to training versus a more regimented approach. What about you?

Run well, y'all,
Bob

*Unlike the presenters in the seminar, I can't and don't attribute the running abilities of humans to evolution. This is a complicated subject, so what I say here will be overly simplified -- a sound bite -- but, while evolution seems logical as an overall theory, the devil's in the details. When I read explanations like the first part of Davie's Part 2, I find it just makes more sense that humans were created this way, not that we "developed" these abilities. But, that doesn't change the validity of the explanations for the dominance of East Africans in distance running.

Haile Gebrselassie Revealed

2010-02-22T12:31:00.000-05:00

These are about 2 years old, but still good. CNN did a 3-part series on Haile Gebrselassie's quest for the marathon world record in the Berlin Marathon.

Run well, y'all,
Bob

Planned Break From Blogging and Running

2010-02-22T00:21:00.000-05:00

Not a long break from any blogging but I'm heading out of town for a week of meetings. Doubt there will be time to blog.

Running, though -- this is my 5th week off. So far, no pain in 2 solid weeks, even after moving. That's a good sign. Still, I should get the doc's OK before I start running again.

Run well, y'all,
Bob

How Do You Train?

2010-02-18T23:26:00.000-05:00

I'm at the end of my 4th week of no running -- nada. The doc is not sure, yet, if my problem is tendonitis or osteitis. Hopefully x-ray and bone scan will show what's going on. While the symptoms don't seem to be directly correlated to running, he advised me not to run until we find out what's going on. Boy, I do miss being on the road!

In the meantime, I'm giving some thought to how I might change what I do and how I run. I would really like to set a new PR for a 10K (current: 46:19) and break 1:50:00 again on a half marathon (current PR: 1:48:and change) I'm fascinated by the recent reports of new research on the impact of footstrikes (pun fully intended). While I cannot imagine running barefoot on the streets of Nairobi, I can focus on ensuring that I hit more midfoot. Even toying with getting a pair of Vibram Five-Fingers to try.

In the process of reading about these impact studies, I discovered Steve Magness' blog, On and Off the Track. Excellent technical blog about running. I also follow Steve on Twitter (you can also follow me on Twitter). Steve's post last night on Twitter, is very interesting: How do Norway's top XC skiers train? 700hrs/yr 76% easy, 6% medium, 5% high, 4% speed dvlpment, 9% strength training. Hmmm. I wonder if that formula would work with running.

Check out Steve's blog for some really interesting running discussions.

I'd have to do some calculations to determine my running mix. I haven't done much strength training at all and I do plan to change that. What kind of mix do you use when you're training?

Run well, y'all,
Bob

How to Run More Slowly

2010-02-12T14:18:00.000-05:00

Over the last few years, there have been many warnings about stretching prior to warming up one's muscles. Much of what I have read suggests that stretching prior to a run is at best neutral -- it produces no benefit. Worse, it might actually damage muscles. However, this article reports on a study of the effect of static stretching on endurance performance. The study concluded that static stretching prior to a run reduced running efficiency and endurance: Sweat Science >> Stretching is bad for power… and endurance running

It seems the best strategy, if you're going to stretch at all, is to stretch after your run when your muscles are well warmed up. Of course, there are a number of people who believe that there is no benefit to stretching at any time.

Well, for me, I'll continue to stretch after my run as I have done for the past almost 7 years.

Do you have a stretching routine? Do you stretch before or after your run -- or, perhaps, after a short warmup?

Run well, y'all,
Bob

Interesting Milestone

2010-02-08T10:12:00.000-05:00

I like interesting number sequences. For instance, my in-laws' phone number has always been easy to remember because it goes down sequentially and then goes back up. I find it mildly entertaining when the odometer on my vehicle hits a sequential number (54321) or a repeated number (55555) or a number with interesting relationships (41612 -- 4-squared=16; 16-4=12). And, yes, though I don't understand the math, I do like the show Numb3rs.

Well, ClustrMaps tickled my interest in numbers today with the stats on my blog -- they do the world map hit-counter in the sidebar. It reported a gross total of visitors to my blog, since I added a ClustrMap on 9-Oct-2006, as being 7777 as of 5:16AM today.

Out of curiosity, I checked my wife's cooking-from-scratch blog, Yummy Y'all, and they had registered 888 visitors to her blog since 27-Oct-2006.

Numberwise, I'm satisfied today. And, no, it doesn't take much to entertain me. ROTFLOL!

Run well, y'all,
Bob

Is Running a 'Waste of Time'?

2010-02-06T00:29:00.001-05:00

If you believe an article (4-Feb-10) in the Telegraph, then yes: Millions of people 'waste their time by jogging'.

But, according to Runner's World, this is an example of overblown, misleading media spin by the British newspaper. The Telegraph was reporting on a new paper published recently in the Journal of Applied Physiology. RW quotes a report by LiveScience/MSNBC on the same study:

The researchers stress that exercise has benefits, regardless of whether or not a person can improve aerobic capacity. You can still lose weight, and other health factors such as cholesterol levels could benefit.

Dr. Claude Bouchard,Pennington Biomedical Research Center in Tulane LA, also told RW:

Running and other forms of exercise are always the right thing to do, because they can improve your health even if they don't increase your vo2 max.

What to do? OK, maybe I'm one of the 20% of the population who, whether I run 25 miles per week or 100 miles per week, won't see a huge difference in my vo2Max. I also know that regular running is no guarantee that I will avoid heart disease, high cholesterol, diabetes, etc. But I also know that regular exercise carries many benefits -- it improves the odds that I will be more healthy for more years, it helps me control my weight (burning 100+ calories per mile is huge), it helps me feel better. What difference does it really make that I can never be an elite runner? I think I'll keep running -- it's not a waste of my time.

See RW's full report here: Peak Performance: Feb. 4: "Running Is a Waste of Time": Grabby Headline, Bad Reporting

Run well, y'all,
Bob

Stay Bundled Up

2010-02-02T22:35:00.006-05:00

For some of my running friends in Richmond, this is awful news, but there are a few who are glad that warm weather will be postponed a bit:

Run well, y'all -- and run carefully,
Bob

Ode to Forgetfulness

2010-02-02T12:58:00.002-05:00

Do you ever find that you've misplaced something that you never misplace? Or, forgotten your children's names? Or wondered why you went to the kitchen? If so, then this video is for you:

Just don't forget to run and when you run, don't forget how to get home.

Run well, y'all,
Bob

What Do Running Shoes Actually Do?

2010-01-31T12:18:00.004-05:00

In his blog post, Looking at Pronation, Cushioning, Motion Control and Barefoot Running, Steve Magness challenges some strongly-rooted assumptions about the benefits of running shoes and puts forth his opinion that the current categories used for running shoes -- cushioning, neutral, stability, and motion control -- should be rethought and replaced based on what really happens in a runner's stride.

Magness surveys several research studies that tried to look at the real relationship between impact forces, shoe correction, and injuries. The thing that struck me the most was Magness' contention that shoes, or at least the wrong shoes, interfere with the body's natural adaptation to forces.

The human body is an incredible organism. Judaism and Christianity have long acknowledged that fact. The writer of Psalms said: ...I am fearfully and wonderfully made... (Psalm 139:14, NIV)

Science agrees and Magness affirms that viewpoint:

we underestimate the human body! It’s an amazing thing, and we never give it the credit it deserves. The body adapts to the surface that it’s going to strike, if you give it a chance. The body adapts to both shoe and surface adjusting impact forces via changes joint stiffness, the way the foot strikes, and a concept called muscle tuning.

My take-away from the article? For now, at least, I have no intention of giving up my running shoes. Though I love going barefoot*, I've worn shoes while walking and running for 55+ years and suspect that my feet have adapted, for better or for worse. Besides, they are definitely not tough enough for Nairobi roads. However, I think I'll work on mimicking the style of running that the body seems to naturally use when running barefoot -- attempting to ensure footstrike beneath my body's center of gravity rather than out in front, shortening my stride length, and increasing my turnover rate.

Provocative article. What do you think? Would a change in your stride or you shoes make a difference in your running?

Run well, y'all,
Bob

*...barefoot... -- I like the dress code for my current office. Since I office in my house, I can and do go barefoot a lot. It's great. TCK's (third culture kids) in Africa are notorious for going barefoot whenever and wherever possible -- I'm not one but in that respect, I'd make a great TCK! :-D

Opportunity knocks…but not always at the front door

2010-01-27T11:30:00.000-05:00

Have you ever been waiting for an opportunity but found you were waiting at the wrong door? Great story and lesson here:

Opportunity knocks…but not always at the front door

Run well, y'all,
Bob

Everyday Life in Kenya

2010-01-21T12:55:00.006-05:00

A good friend, Bert Yates, has posted, on Facebook, pictures of some common, colourful scenes in Kenya. Not sure if you can access them unless you're either a FB friend of Bert or myself.

Run well, y'all,
Bob

Getting Back on Track

2010-01-15T14:01:00.002-05:00

Well, if I run in the morning, I will have run about as much this week as in all of December. And, based on the last 4-5 years of running, this week has been a short mileage week.

The runs have been relatively short and slow, but I've been out there and building back my mileage:

Monday: 2.9 miles Pace: 9.43 mpm
Thurs: 4.1 miles Pace: 9.37 mpm
Friday: 3.3 miles Pace: 9.28 mpm
Saturday: Planning on 4 miles

I'm glad to be back on the road.

Run well, y'all,
Bob

Look, Ma -- No Wires!

2010-01-12T06:20:00.002-05:00

This has nothing to do with running but it's fascinating stuff.

My wife and I have said, many times, how much we wish someone would come up with a way to recharge stuff without having to have wires running everywhere. It's moved from Sci-Fi to real life. I had seen the PowerMat charging system for cell phones, etc, but the technology is moving ahead very quickly. The following was in a report of the CES (Consumer Electronics Show) from TidBITS (#1009, 11-Jan-10)

Finally, we come to the blender. It was a perfectly ordinary blender, sitting on a black box. It whirred like all blenders do. Then I noticed that there were no wires attached to the blender. It ran, like the toaster that sat next to it, on inductive power. There have been inductive power pads around for a while for charging low-power devices like cell phones, but blenders and toasters are orders of magnitude more thirsty for electricity.

The magic in the black box comes courtesy of Fulton Innovation's eCoupled technology, which uses magnetic induction to create a current in receiving devices. eCoupled electronics communicate with the black box to tell it how much power it needs. Electronic devices within range of the box which do not communicate with it are somehow left out of the induction field. When I expressed concern that other devices would burst into flames while the wireless power was active, the presenter turned on the blender, put his cell phone down next to it, and offered to let me make a call.

I can't say that I have an engineer's understanding of electricity, but I was under the impression that magnetic induction is an all-or-nothing sort of thing. Fulton has apparently managed to create a power supply which can feed kilowatts to intelligent devices, without affecting other electronics within range. I think he probably could have cloned a cat, á la Nikola Tesla in "The Prestige," and I wouldn't have been any more surprised by the demo.

Common implementation of ubiquitous wireless power would completely change our relationship with technology. Picture a laptop with a battery that never runs down, because it's constantly being charged. There isn't a single electrical device that couldn't benefit from this technology, and many would be transformed by it.

I can't say whether Fulton will be the company that succeeds in bringing inductive charging to the mass market, but it was immediately clear to me that this technology is the future.

Here are some web links to additional information. The Wikipedia article on inductive charging talks about the development of proximity transmission of electricity (versus the device having to actually be in contact with the power source as is the case with the Powermat and the above blender):

eCoupled Wireless Housing
Powermat
Wikipedia Article on Inductive (wireless) Charging
Wikipedia Article on Wireless Energy Transfer

The techie/gadget-loving/geeky side of me sort of wishes I had gotten the Powermat. :-D This is really cool.

Run well, y'all,

Bob

Clawing My Way Back

2010-01-11T04:19:00.002-05:00

One of my reoccurring dreams has to do with running. I wish it was about running with some of the great East African runners and feeling good. But, it's usually an exhausting dream where I'm trying to run up a long, steep hill that's usually deep sand. Instead of running, I'm barely moving forward, digging my hands into the sand and pulling myself uphill.

Well, I think that's how my running is going to feel for the next couple of months. Due to a variety of reasons (travel, an odd injury, boredom with my routes, a cold), I've only run 6 times since 21 November with this morning's run being the first in 3 weeks. I'm not completely starting over but at 55 years old, I think I lose fitness more quickly than ever and it will take me longer to get it back. But, I'm committed to getting it back.

My goals:
• Get back to 100+ miles per month
• Run a half marathon in Nairobi in October
• Lose 20 pounds

There I've said it -- here goes. This morning's run was only 2.94 miles at a pace of 9:42 mpm -- SSD (short, slow distance). I'll bump up my mileage slowly and see what happens.

Have you ever come back from a running slump? Any advice?

BTW, if you want to listen to a running podcast by a regular guy, check out Ashland (VA) Dave's Running in the Center of the Universe

Run well, y'all,
Bob

Cost of Running: Shoes

2010-01-09T08:42:00.003-05:00

the Ringmaster, who blogs at Mile by Mile, posted an interesting blog the other day. She talked about the shoes she had used during 2009 and had figured out her cost per mile for shoes. As much as I like numbers, that is one calculation I hadn't done.

So, I went back and ran the numbers for all the shoes for which I've tracked miles over the last 3+ years. Interesting. In that time I've run in and retired 6 pair of running shoes. I currently have 2 active pair. My average cost per mile was $0.134 per mile. Some other stats that caught my attention:

Most expensive: Brooks Adrenaline GTS7 (2007)
$99.75, 454 miles - $0.22/mi
Least expensive: Etonic Jepara SC 1 (2008)
$72.00, 714.4 miles - $0.10/mi
Longest lasting: Etonic Jepara SC 2 (2008)
$93.00, 817.7 miles - $0.11/mi

During 2009, I used 4 pair of running shoes. One pair, Brooks Adrenaline ASR, was a pair that I bought at the end of 2005 for cold, wet runs. When Richmond, VA had 9+ inches of snow in March 2009, I dug out these shoes for 2 or 3 runs to keep my feet as warm and dry as possible. I would not have wanted to run on dry pavement or for very far with those shoes as they were worn out -- but, they kept me drier than other shoes would have done.

I wore out a pair of Etonic Jepara SC 2's that I had started wearing at the end of Oct 2008. I used those until June 2009 and had 817.7 miles on them. Then I started using a pair of Etonic Jepara SC 1's. When the rainy season started in Kenya in October, the SC 1's became my mud-run shoes and I added in a pair of Etonic Jepara SC 2's for drier runs. The SC 1's now have 504.6 miles and the SC 2's have a measly 62 miles.

Enough stats for now.

Run well, y'all,
Bob

Follow the Footprints

2010-01-09T04:19:00.005-05:00

Living in another culture can be so interesting. Just before Christmas our daughter came home to spend Christmas with us in Kenya. I was in the US for a meeting when she arrived and before I returned, my wife and Stacey drove to the Kenya coast to visit some friends before we took a few days of vacation on the Indian Ocean coast. When I returned, I flew to Mombasa to meet up with them.

When I arrived at the Mombasa airport (Moi International Airport), we deplaned on the tarmac. As we headed to the terminal, the airport employee who was directing us told us to just follow the footprints and we would get to the right place. Sure enough....It was funny but effective.

Hmmmm. Life lesson here. If you follow the right footprints, you end up in the right place. Whose footprints are you following? (Joshua 24:15)

Run well, y'all,
Bob

Why Do They Call It a "Dashboard"?

2010-01-08T06:43:00.003-05:00

Earlier today, a co-worker was explaining a new online process for our personnel to use in accessing and tracking budget information. The new finance program, FE, uses an online dashboard. This co-worker did an excellent job of explaining how to use the process but then posed the question, Why do they call it a dashboard? I wish I knew. He quoted the definition from Wikipedia which only referenced the Dashboard module of the Macintosh operating system (OS X). Since I had struggled with the concept, I thought I might be of some help.

He said it helped him. So, perhaps, though not running related, this will help someone else. Here's my response to him:

More, I'm sure, than you want to know -- way more -- but when I saw the trailer on your note [his question and the Wikipedia definition], my geek side kicked in. This is a layman's understanding and may not be a technical explanation:

"Dashboard" was a confusing term when I first encountered it in computer usage. It helped me to think about the dashboard in a vehicle. It contains gauges or lights that give the driver information about the state of the vehicle -- speed, miles, RPM's, heat, fuel remaining. Newer or more expensive vehicles give even more information -- my daughter's Civic tells her when to change her oil; my mother-in-law's Buick shows her the air pressure in her tires and real time MPG. The dashboard also contains some "items" that are interactive, allowing the driver to control various aspects of the vehicle -- cruise control buttons, audio system controls, HVAC controls, One Star controls, etc.

In computer terms, dashboard is used in the same sense and it's used in a lot more instances than just the Mac OS X. For instance, web hosting sites use the term dashboard or control panel to talk about a web page where a user goes to get information about or to manage his/her account. The page will most often display icons that link to pages relating to various aspects of ones accounts. For instance, for the [regional] web site, my dashboard/control panel shows how much of my allotted disk space I've used, how many e-mail accounts I've set up, and icons for setting up e-mail accounts, setting up automatic forwarding, managing FTP sites, controlling filtering, managing files on the server, etc.

Every person who has a gmail account has a Google dashboard, that gives the user information about the overall account and allows him or her to manage settings for various accounts (Gmail, Calendar, Analytics, Blogger, Picasa Web Albums, Web History, etc.) under their Google account umbrella. Those who have a Blogger account (another Google "service") have a dashboard that shows all the blogs that one is managing and allows one to customize the appearance of the blog, manage settings, post/edit blog entries, etc.

In the Mac OS X, the dashboard is the virtual desktop that, when activated, shows mini-programs (widgets) that do various things. Though I can't recall the term that Microsoft uses, Vista has a similar functionality with some differences in implementation. On my Mac laptop, I have a bunch of those widgets installed: a program that shows the status of my battery, one that shows the status of my network connections and the heat output of various components of my laptop, one that gives baseball scores and division standings, one that shows the weather, one that shows keyboard shortcuts, one that will compute my running pace, etc. So, the concept is the same as Google or web hosting dashboards -- the dashboard contains programs that either give information or allow the user to manage various aspects of the computer.

Sounds like FE has adopted that usage of the term, dashboard. The dashboard is where the user gets information and manages, in this case, reports related to his/her finance account with the company.

Ahh. Forgive me. Now back to real work. :-D

There you have it. I hope that's helpful to someone. Now I really do need to get back to real work. I'd rather be running.

Run well, y'all,
Bob

Everyday Traffic in Nairobi

2010-01-07T10:29:00.005-05:00

Great blog post from a Daily Nation (Nairobi) writer. This kind of traffic is not an occasional thing but an everyday occurrence. It starts about about 6:30 AM and continues until 9:00 PM or later. The only day it's not like this is Sunday. Now showing on Nairobi roads

Because of the crazy traffic, I have to run at 6:00 AM or put my life at the mercy of some of these people.

Run well, y'all,
Bob

Running Is Good for Your Back

2009-12-30T12:25:00.000-05:00

(DISCLAIMER: I'm reporting a study and my own experience. I'm not a doctor, physical therapist, certified coach, or anything other than an amateur runner.)

I don't have major back trouble. Several times in my life, I've misused or overstressed muscles in my lower back and have been down for a day or two. And, I have a small twinge in my lower back from time to time. Over the last 6+ years of running, though, I have experienced that I have much less trouble with my back when I run than when I don't. In fact, in those 6+ years of running, I have not had a single incident of my back going out. I also know that my twinge is much less likely to appear on the days I run than on days I don't run. A lot of that is probably attributable to the fact that I'm many pounds lighter than in my pre-running days.

Runner's World's Peak Performance reported on a study that showed that running is an efficient exercise for backs. So, there is a study that corroborates my experience. It's good to know that I have been doing something good for my back as well as my heart, lungs, and waist.

Here's the link to the actual study report:

Trunk muscle activation during moderate- and high-... [Appl Physiol Nutr Metab. 2009] - PubMed result

All that being said, though, December has been a wash for me as far as running. I had some upper thigh issues around Thanksgiving and took 8 days off. Then, when I ran again, I was extra sore. Add in the rains, a trip to the US, vacation here, and now a cold -- I could count on one hand the number of runs I've had in this month. That will change -- not only do I like to run but I like to eat. :-D

Run well, y'all,
Bob

Stinky Shoes

2009-12-04T00:32:00.002-05:00

Ashland Dave talked about stinky shoes in his podcast of 26 September 2009 -- it was somewhere in the first 15 minutes of the podcast:

Running in the Center of the Universe

Stinky shoes are a real problem for me. I am a profuse sweater, so my shoes are always pretty soggy when I finish a run. They are relegated to a place on the porch when I finish running. They do all right until...

...until I run in the rain. For some reason, that seems to push them over the edge. Even though I take out the insoles and stuff the shoes with newspaper to get them to dry, getting them soaked that way seems to bring out the smell and make it permanent. I can wash them and, while it helps, they still stink. I've tried to spray them with Fabreeze and that works until I run again.

Any ideas would be greatly appreciated. Until I find a solution, though, Shoes, you stay outside!

Run well, y'all,
Bob

Runner-Friendly or Unfriendly?

2009-12-03T14:03:00.001-05:00

While I'm sure there's more to the story than this particular take on it, Portsmouth, NH doesn't sound like a runner-friendly place to run RW Daily: Portsmouth to Runner: Drop Dead!

As I read the story, I was reminded of how fortunate I was to have lived in the Far West End of Richmond, VA for 4.5 years. Not only are there a lot of friendly runners there, it's definitely a runner-friendly place -- wide streets and courteous drivers. I only recall two aggressive drivers and they had probably just had a bad day. I did have to dodge a couple of school buses. Nothing like Portsmouth, NH.

Run well, y'all,
Bob

Exercise Prepares Our Bodies for Stressful Situations, Study Indicates - Mind Hacks - Lifehacker

2009-11-27T14:22:00.000-05:00

Interesting. We runners knew this, naturally. After a long run, we're so stress-free that nothing fazes us except having to move out of the recliner.

Of course, one logical conclusion from this study would be that running only makes you calmer when you get dunked in cold water -- if, that is, you're a running rat.

Exercise Prepares Our Bodies for Stressful Situations, Study Indicates - Mind Hacks - Lifehacker

I'm taking a few days off from running -- 8-10 days. I have some fairly minor aches and pains and just don't have the want to that I've had. This will be the first planned break in 6.5 years.

Run well, y'all,
Bob

Key Factors in My Running

2009-11-21T08:51:00.002-05:00

I took off this morning intending to do 5.5+ miles. For some reason, I just couldn't do it and ended up cutting it short a bit. Lately, more often than not, my runs have just been hard. I think I have to face the facts.

OK, yes, I'm running at altitude (5500'+) and every run is hilly (there's just no flat run here). But, I'm also running more slowly than I did at sea level -- 8:00-8:30 at sea level, 8:30-9:05 at altitude -- so I shouldn't feel completely wiped out. Also, I'm bored with my routes -- without driving somewhere else in town (which I'm loathe to do), my options are limited. I'm used to the 300+ routes/variations I had access to in Richmond.

But, I think there are two factors that are probably more important than those -- weight and base mileage. Basically, I'm 12 pounds +/- heavier than when I was running my best. So, I just need to get rid of it. Secondly, and maybe even more importantly, my mileage has slipped. Rather than running 30-35 miles per week (or even more when getting ready for a race), I'm running 15-20 miles per week. That means a 5 mile run is 25-33% of my weekly mileage now but was only 14-17% 6-12 months ago.

So, I think I have some work to do.

Run well, y'all,
Bob

RW Daily: One Gift You Don't Want to Unwrap

2009-11-19T13:08:00.000-05:00

For all of you runners who have wondered what to give your family and friends for Christmas, check out this Runner's World article. Somehow, I don't think my family or friends would have much appreciation for my race picture on a mug.

RW Daily: One Gift You Don't Want to Unwrap

I did 5.6 miles in the mud this morning at a slow pace of 8:54 mpm. One water puddle covered the whole road! And these are paved roads (in Nairobi)!

Run well, y'all,
Bob

For the West End (Richmond) Runners

2009-11-15T08:04:00.005-05:00

This post is dedicated to my friends and running pals who ran the Suntrust Richmond Marathon and the McDonalds Half Marathon yesterday. You are my heroes -- I saw some good times in the results. Maybe these thoughts from Meb will resonate with you:

(Stolen from Half Fast who stole it from Running is Funny who stole it from ...?)

The words for the week are: rest, recover, refuel. Then enjoy running.

I got in my longest run to date in Kenya -- headed out after our worship service for a slow (relative, I know) 6.38 miles in 58:21. With the altitude and the hills, I figure that ain't too bad.

Run well, y'all,
Bob A

Our "Home" City, 2005-2009

2009-11-08T10:26:00.005-05:00

This is a shout out to my homies in Richmond -- John Rolfe 10K Training Team, John Rolfe Patrick Henry Half Marathon Training Team, Posse running group -- many of whom are running either the Richmond Marathon, Half Marathon, or 8K next weekend. Good luck -- you all are so ready for this. (Don't worry -- that's the end of my attempts at urban language.)

From May 2008 until July 2009, we lived in Richmond, VA. While we would have preferred to have been overseas, Richmond was a good place to live and a great place to run. This video gives an overview of some of the reasons for that (we didn't do all that's rapped about in the video) -- and it's a fun look at the city.

Run well, y'all,
Bob

It's No Wonder...

2009-11-05T21:38:00.002-05:00

It's no wonder that weight has become such a problem in the US among most age groups -- 34% of US adults over age 20. (See state-by-state trends here.) Browse through this selection of tempting desserts offered at American restaurants. Who would think that one could consume such huge quantities of calories, fat, sugar, and sodium in a single serving of anything!

Slideshow: 15 Worst Desserts | Eat This, Not That

(Note: This is not, by any stretch of the imagination, an endorsement of Men's Health magazine.)

Note that the better recommendations in the slideshow are not particularly healthy, but they are less bad than the worst offenders.

Those of us who run or engage in other types of strenuous exercise must be very careful to avoid the fallacious thinking that because I run, I can eat whatever I want. If I'm maintaining my weight with my normal amount of eating and current level of running miles, it would take an additional half marathon -- actually 13.28 miles to counter the calories contained in Romano’s Macaroni Grill New York Cheesecake with Caramel Fudge Sauce (1660 calories -- more than 3 Big Macs -- and the saturated fat equivalent of 57 strips of bacon).

A huge part of who you are physically (pun intended) is what you eat.

Off to run 5 miles or so.

Run well, y'all,
Bob

Kenyans in America and an American in Kenya

2009-11-05T01:18:00.002-05:00

I've swapped places with Kenyan runners, Robert Cheruiyot and James Kwambai. Well, OK, that's a bit of hyperbole but they were in the US for the NYC Marathon and I've returned to Kenya, though certainly not to run a marathon.

The following is an interesting article on the final week of preparation by Cheruiyot and Kwambai for the NYC Marathon:

How the Kenyans Take On New York

It's interesting from a runner's perspective but also because of some of the cultural tidbits like this:

Later, at a buffet breakfast at the hotel...both drank hot tea with milk, and Kwambai poured in packet after packet of sugar, as if building a sand castle in his cup.

Chai -- hot tea, usually cooked in half mile and half water and with lots of sugar, is the national drink of Kenya. Every Kenyan I know, except those who are battling diabetes, puts tons and tons of sugar in their chai. Yet, most Kenyans don't like desserts because they are too sweet. Go figure. Those kinds of anomalies always make me wonder what kind of quirks we Americans have in our culture -- I'm absolutely sure there are many.

Enjoy the article.

I'm back in Kenya after a couple of weeks in Richmond for meetings. I enjoyed the boost of going from high altitude to sea level but now am back at 5700' above sea level and having to readjust. It's tough for an old guy! :) Did 5.2 miles this morning in 46:51. Not too bad especially considering that I woke up at 1:30 after only 3 hours of sleep -- thanks to jetlag.

Run well, y'all,
Bob

Running Styles

2009-11-02T15:37:00.002-05:00

For the last 2+ years, before we moved back overseas, I ran regularly with a great group of runners in the far West End of Richmond, VA (Short Pump) -- we called ourselves The Posse. Our twice-a-week group runs -- early Wednesday morning and longer runs on Saturday -- provided some needed variety to my running.

An interesting outcome of all those miles together was that I got to where I could recognize people by the way they ran, even in the dark.

I came back to the US last week for a meeting. On my first Saturday back (24-Oct), I didn't get up in time to run with the group but still ran fairly early. Sure enough, even though I couldn't see their faces (we were on opposite sides of a 4-lane street and my glasses were sweat-covered), I recognized several folks I know just by the way they ran. I wondered at the time if my running style was distinctive enough to identify me -- Naw, probably not -- I just run "normal".

This past Saturday, I did make the group run and really enjoyed catching up with family news on this group of friends. After I finished running, I was stretching and one of the ladies finished her run. We were chatting a bit and she mentioned that the previous Saturday, while she was running with some folks, she did a double-take when she saw me. Then the clincher: I recognized you by the way you ran -- you have a unique running style.

Well, there you have it. Now, I wonder, when Mary Beth said I have a unique running style, is that good-unique or strange-unique? I was so surprised by her comment that I didn't think to ask until later. I'm thinking, old-guy shuffle or you look like you're dying out there, about to keel over style of running. So, Mary Beth, if you're reading this, which is it? (Or, maybe I don't want to know! GRIN)

Run well, y'all,
Bob

Can Climbing Steps Be Fun?

2009-11-02T15:04:00.002-05:00

This is certainly a good attempt to make climbing steps more fun and, thus, more appealing than using an escalator. Maybe this should be part of President Obama's health care initiative -- preventive care by enticing people to choose heart healthy alternatives.

Run well, y'all,
Bob

Longest Run in a While

2009-10-31T10:39:00.002-04:00

On a misty, cloudy Halloween morning, I got to run with some of my Richmond running group. NICE! Turned out to be about 3 smaller groups -- one group running a quick 13 miles getting ready for a half marathon, another group running a slower 12 prepping for a marathon, and then a couple of us at my pace.

I seriously doubted my ability to do 12 miles -- I haven't run more than 6.5 miles since July. But I did end up doing 8.8 miles at an average pace of 8:32 mpm. It felt really good -- temperature was about 59° and it was misty, so the weather conditions were pretty pleasant.

I ate a banana about an hour before we ran and then a Gu (Chocolate Outrage -- my favourite) about 10 minutes before. I carried my 22 oz bottle with Gatorade and ate another Gu at about 6 miles. The fuel and hydration seemed to be just perfect. There was no point in the run when I felt like I needed to quit and it's possible that I could have done the full 12. A good start to a Saturday.

Run well, y'all,
Bob

Where Did That Come From? :)

2009-10-30T20:35:00.002-04:00

I didn't sleep really well last night and knew that I had a full day of meetings ahead, so I felt like I really needed to run to get my adrenaline going. But, I wanted to cut back my miles a bit. My plan was to do about 4 miles but to push the pace a bit just to see. I've been running at high altitude (5500') for the past 6 weeks and have been back at sea level this week.

So, off I went at 5:15 AM. I hadn't mapped the route first so could only guess at the 4 miles. I really didn't feel like I was running particularly fast (for me -- yeah, I know I'm not an elite runner -- GRIN), so when I finished at 39:34.74 minutes, I figured I had ended up doing about 4.5 miles. Well, I mapped it and it was just under 5.1 miles -- a pace of 7:47. I haven't run that fast since mid-June when I ran 5.7 miles at 7:56. I'm pumped!

Tomorrow, I'm running with my old running group (well, old as in the group I used to run with -- all but one or two of them are 20+ year younger than I am). They're all prepping for a marathon and doing 12 miles. We'll see what happens -- it's been a long time since I tried that distance.

Run well, y'all,
Bob

Observations at JKI Airport (Nairobi)

2009-10-23T03:41:00.003-04:00

I'm looking forward to getting in a couple of runs in Richmond with my old running group, the Posse. Having been at high altitude (1 mile+) for the last 6 weeks, sea level should be fun.

I started my trip last night and thought somebody might be interested in my observations.

Though I'm certainly not new to Kenya or Nairobi, since we have come back after a 4.5 year stint in the US I've made a conscious effort to pay attention to things. Having worked with new employees, trying to help them get ready to move overseas, we are much more aware of the things that new folks see and experience. So, here are some of them from last night.

Last night, it took only 45 minutes to get from Hampton House to the Jomo Kenyatta Int'l Airport -- traffic through Nairobi wasn't too bad at 7 pm. That trip can take 20 minutes at 4AM and 2-4 hours at 4:30PM. Consequently, I was there almost 30 minutes earlier than necessary. The good thing about that was the ability to check-in and get through immigrations in a relaxed, rather than frantic and push-shove manner.

First thing was to go through the first of 5 security checks -- yes, 5. So, as I handed my boarding pass to the guard at the door into the terminal, he noticed that I was traveling to the US. He asked me to greet Obama. :) Well, OK ... President Obama, if you become my friend on FB or you happen to see my blog (in which I'm sure you can find some sage advice on international relations or life or ... whatever) and see this note, Pokea salamu za huyo askari!

I don't meaning to be giving you TMI or WTMI, but when you're checked in for a flight 3 hours before takeoff, there are certain necessities that must be taken care of, so off I went. First thing ... who in the world designed these stalls?! It is impossible to get inside and close the door -- or open the door from the inside to come out -- without straddling the porcelain fixture. IMPOSSIBLE!

Graffiti artists, budding poets, and generally strange individuals seem to get some kind of kick out of writing on stall doors. A small selection of the available reading material:

• God is a life
• IMB Going (As best I could tell, it really said that. Why? How do I answer that?)
• Chris was hia (This one you have to read outloud with an African accent, which mean the "i" in "hia" is a long-e and the "a" is pronounced "ah".)

Earlier, I mentioned 5 security checks. I am flying BA, so it's true:

• X-ray bags and go through metal detector to enter the departure terminal
• Immediately have at least one bag searched by security personnel
• X-ray carry-ons and go through metal detector at the gate
• Immediately go through another identical security X-ray of carry-ons (they wanted me to take off my belt for this one) and go through another metal detector between the entry to the gate area and the actual waiting area
• Immediately have carry-ons hand searched by security personnel

Now that I've arrived at Heathrow (London), I had to go through yet another security check between the arrival and departure areas and I expect I'll have to go through yet another at the gate itself. Then, after immigrations and customs in Chicago, there'll be another. After all that, I'm probably not a security threat to myself -- I will have been checked 7-8 times!

Oh, the joys of international travel!

Run -- and travel -- well, y'all,
Bob

Extreme Motivation

2009-10-19T02:20:00.001-04:00

While not a recommended reaction, it's certainly understandable why University of Anchorage cross-country runner, Auston Ellis, ran a bit faster than normal a couple of weeks ago. UAA runner races a grizzly and gets lucky | Northwest News - The News Tribune (Seattle-Tacoma News)

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My run this morning was a bit more prosaic. It was rainy, cool, and messy-muddy but I slogged through 5.5 miles at a pace of 8:40 mpm. I think messy-muddy is going to define most of my runs for the next few months as we're supposed to be having El Nino rains. The last time that happened in Kenya (1997-98), we had 72" of rain from October to March and 116" of rain in the year, October to October.

Run well, y'all,
Bob

Noisy Neighbours

2009-10-17T23:53:00.002-04:00

We are very fortunate in that we don't have noisy neighbours. In fact, the house next door to us is empty right now, so things are pretty quiet. However, we've lived in downstairs apartments and know what it's like to experience this: Things That Go Bump in the Night.

If you have -- or ever have had -- noisy neighbours, you'll appreciate that blog post. (I'm not responsible for any of the language in the comments.)

Run well, y'all,
Bob

Defense Against Rude Drivers

2009-10-17T10:09:00.004-04:00

I'd say there's a fair chance that this is enhanced but it's still funny. Would this work for a rude driver who honks at you while you run? I have no idea and I take no responsibility if you choose to try this even though I'm not suggesting that you do. :)

Run well, y'all,
Bob

Running on a Lavender Carpet

2009-10-16T03:08:00.004-04:00

Jacaranda trees are not native to Kenya -- they originated in South America -- but this time of year they bloom all over Nairobi and their blooming signals the start of the short rainy season. They have been planted all over Nairobi and are beautiful. One of the unique things about the Jacarandas is that they flowers fall while still lavender-blue and gives the impression of a lavender carpet on roads and walkways. So, the last few days, my runs have been on lavender carpets. Cool!

I'm still getting used to the altitude and hills of Nairobi -- it's getting better. It was raining pretty hard this morning so I didn't run. Yesterday, though, I ran 5.2 miles at a pace of about 8:44 mpm.

Run well, y'all,
Bob

Running the Mountain (Krugersdorp, So. Africa)

2009-10-06T15:52:00.004-04:00

Tuesday morning's run included a hill that went from 5261' to 5537' above sea level in just shy of 0.7 miles, all uphill -- lungs were burning! That was some more hill! Total run of 2.53 miles at a pace of 9:28 mpm. Slow, but good considering the hills and elevation.

I'm staying at Achterbergh Conf. Center, near Krugersdorp, South Africa. You can see it on Google Earth at coordinates 26°03'59.19"S, 27°46'47.15"E. It is a beautiful place -- we're in the valley.

Run well, y'all,
Bob

We Love You Like Fried Chicken (ing'okho) (Edited)

2009-09-27T08:24:00.008-04:00

(Picture from Public Domain Image)

[Bear with me -- once I got started, this turned out longer than I anticipated.] Great cultural tidbit this morning in church. When they sang to those having birthdays this week, one phrase was "Tunawapenda kama ing'okho." The pastor explained that ing'okho (I suspect it's a Kikuyu word. EDIT: Wrong! It turns out to be a Jaluo word.) are the free range chickens that run around in African city or town streets and you have to chase them down to catch and cook them, but when cooked they are oh so goooood! So, they were singing, "We love you like sweet-tasting chicken" -- somewhat akin to a Southerner (US) saying "I love you like fried chicken."

Language and how it's used provides so much insight into culture. Would Linda (my wife) appreciate me telling her I love her like fried chicken? I don't think so (wrong culture). Western cultures have romanticized love (not a bad thing at all, even if I have trouble verbalizing that). That's perhaps typified best by this:

SONNET #43, FROM THE PORTUGUESE
By Elizabeth Barrett Browning
How do I love thee? Let me count the ways.
I love thee to the depth and breadth and height
My soul can reach, when feeling out of sight
For the ends of Being and ideal Grace.
I love thee to the level of everyday's
Most quiet need, by sun and candle-light.
I love thee freely, as men strive for Right;
I love thee purely, as they turn from Praise.
I love thee with the passion put to use
In my old griefs, and with my childhood's faith.
I love thee with a love I seemed to lose
With my lost saints!---I love thee with the breath,
Smiles, tears, of all my life!---and, if God choose,
I shall but love thee better after death.

But in a Kenyan context, saying "Tunawapenda kama ing'okho" made sense. Not that a Kenyan man would say that exact phrase to his wife nor would a person say that to a close friend, but the analogy was completely understood. For many urban and suburban Kenyans, meat protein is a rare thing -- it's just too expensive. Even in rural Kenya, many don't have the luxury of meat every day -- only on special occasions. So to get meat is a really good thing. Though it's changing with the under-40 generations, for many Kenyans, love is practical.

There's still a touch of that practicality in our culture. Remember the joke?

Wife: You never tell me you love me.
Husband: I told you once. If I change my mind, I'll let you know.

One of my favourite scenes in Fiddler on the Roof involves love as a practical thing.

(Tevye)
"Golde, I have decided to give Perchik permission to become engaged to our daughter, Hodel."

(Golde)
"What??? He's poor! He has nothing, absolutely nothing!"

(Tevye)
"He's a good man, Golde. I like him. And what's more important, Hodel likes him. Hodel loves him. So what can we do? It's a new world... A new world. Love. Golde..."

Do you love me?

(Golde)
Do I what?

(Tevye)
Do you love me?

(Golde)
Do I love you?
With our daughters getting married
And this trouble in the town
You're upset, you're worn out
Go inside, go lie down!
Maybe it's indigestion

(Tevye)
"Golde I'm asking you a question..."
Do you love me?

(Golde)
You're a fool

(Tevye)
"I know..."
But do you love me?

(Golde)
Do I love you?
For twenty-five years I've washed your clothes
Cooked your meals, cleaned your house
Given you children, milked the cow
After twenty-five years, why talk about love right now?

(Tevye)
Golde, The first time I met you
Was on our wedding day
I was scared

(Golde)
I was shy

(Tevye)
I was nervous

(Golde)
So was I

(Tevye)
But my father and my mother
Said we'd learn to love each other
And now I'm asking, Golde
Do you love me?

(Golde)
I'm your wife

(Tevye)
"I know..."
But do you love me?

(Golde)
Do I love him?
For twenty-five years I've lived with him
Fought him, starved with him
Twenty-five years my bed is his
If that's not love, what is?

(Tevye)
Then you love me?

(Golde)
I suppose I do

(Tevye)
And I suppose I love you too

(Both)
It doesn't change a thing
But even so
After twenty-five years
It's nice to know

(Lyrics from St Lyrics)

So, is one better than the other? Is western culture superior to Kenyan culture in this respect? While there is much to be said for some romance in love, I don't think one is inherently better than the other (I may get in trouble for that comment) -- they're just different.

So, how would you complete the phrase, I love you like....?

Run -- and live -- well, y'all,
Bob