CONNECT: Putting the Pieces Together (Finally) 10/30/15

Putting the Pieces Together (Finally)

Over the last few weeks, more than a handful of you have asked that I take a moment to write and share the latest chapter of "my story"...recap my recent little jaunt through the streets of Chicago from earlier this month...something that any who have seen our "In Pursuit" board know has been a goal I've been pushing towards.  And though I'm incredibly honored that there's interest (by at least a couple of you), full disclosure, it's not been easy for me to sit down and hammer it out.  Of course, it's not for a lack of thoughts swirling in my head to pull from...but instead because (although it may shock some) writing about "me" in this forum pushes pretty far out of my comfort zone...it's taken more personal reflection than I'll probably admit...and frankly, just doesn't come as easily as it does to celebrate about "you".

So where do I start....well first, with a message of thanks to those that have pushed me to write this...I'm hopeful you'll enjoy reading as much as I gained from the reflection associated with writing......And second...a free pass to any that'd rather not trudge through my literary toilings...certainly no offense will be taken :)..feel free to skip to the announcement section below (don't forget to register for the Harvest Dinner or this year's Turkey Trot team).

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For as long as I can remember, I've considered myself an athlete...someone reliant upon body, mind, and spirit in pursuit of "something" greater.  Of course the "something" has changed, evolved, and grown over time, but my belief in needing all three (body, mind, spirit) to get closer to "it" hasn't.  And while my pursuit continues...and I know I won't get "there" till I get "there"...maybe surprising to some, I've never considered myself a runner, but instead often choose to run...and have even set running-specific goals, for the lessons it's continued to teach, and the ways it's helped me to strengthen (my body), sharpen (my mind), and enrich (my spirit) along the way...

I guess you could say breaking the 3 hour marathon mark has been a bit of a lifelong goal...or at least the primary athletic focus since 2010 when I first "publicly" stated it...not exactly sure why...maybe it's because I've always been inspired by my Dad's story of breaking his marathon goal by exactly 1 second...maybe it's because after my first marathon in '08, I knew it was something that was possible with a great deal of work..but not something I could just wing or rely on "natural" ability to achieve...or maybe it's because in my five failed attempts and the events leading up to each in the years precedingChicago 2015 (2:58:30), I've continued to learn more about myself and things I'm passionate about (health, training, nutrition, fitness, the importance of relationships, faith, community, etc.)...and have met so many great people, training partners, and  friends throughout.  

But when I look back...the "how I did it" isn't really all that different than anything we've talked of before......the pieces of the puzzle were the same...the elements that make them up..the same...it's just that this time around, I paid closer attention to them...acted upon them with more discipline, focus, and precision...

BODY: MOVE + FUEL + RECOVER - For years I've placed too much value on "harder" and not nearly enough on "smarter".  This year I made use of all of the resources available to me...and with the help of our team here and the various training systems we use, I closely monitored each training session and the stress (training load) each placed upon me...training almost exclusively with a watchful eye on heart rate (the body's objective window into the inner workings) instead of subjective "pace" as my guide.  I followed a systematic progression where I provided ample time for my body to establish a fitness "base" prior to encouraging it to "build" speed and strength via increased intensity, all while balancing and allowing the appropriate time to recover both in between workouts, and throughout training cycles (3 weeks up, 1 week easy, repeat x 4-5).  Although looking back, I probably could have done a better job adhering to my strength training routine (2x / wk), I made sure to jump in the treatment room whenever I was on the verge of breakdown or felt something not "right" (happened twice), and was so very fortunate to be able to rely on our PT's to help me get back on track and facilitate the recovery process, FIRST, prior to returning to intense training....the results?...The blue line below is indicative of fitness progress / gains from 5/27-10/12 (race day)...something I was able to complete injury free for the first time since I took up this type of training...maybe the tortoise was on to something with his slow and steady approach.

 

My FUEL choices moved from primarily to almost exclusively a whole-food, plant based selection, and for the first time since I began extensive marathon training I didn't "ache" post long run....I was somewhat surprised to finish a 19+ miler on more than 5 of the final 8 weekends in the season and still feel relatively fresh later in that given day...I guess I shouldn't be given the anti-inflammatory properties of this type of nutrition...but to take it one step further, I was very excited to get down to "race weight"...nearly 15 lbs lower than I started in January...without ever feeling hungry, all while completing LESS total training volume (mileage) than in years past....can only be attributed to one thing...the right mix of FUELING (actual myfitnesspal results below).

 

MIND: ENDURE - If I'm totally honest, in years past...I'd have to admit that I'd often slip mentally before physically.  I'd approach workouts with ONLY the end in mind...cutting a little off the front here and a little off the back there....I'd tell myself I'd listen to my body if I was aching..but wouldn't totally trust it and would default to cranking out more mileage just because "that's what the plan says to do"....I'd tell myself how I'd eat "almost vegan", but often almost turned out to be during the week with a junk binger on the weekend because "hey I just worked out really hard"....and what's worse...if / when I failed, I'd often be more worried about my pride than the ways in which to improve....

Enter the world of positive psychology...the power of mindset...theways to make stress your friend...the concepts of grit and resilience..and so many more....with the help of these "friends" and their teachings...my mind stayed (for the most part) focused in the moment....on incremental change...knowing full well that my actions in the moment would dictate my outcome in the end.

SPIRIT: CONNECT - I had the opportunity recently to attend a mindfulness meditation led by a Tibetan monk...and though much of what he spoke of was fascinating...the two things that stuck with me were 1) we are all connected by something much greater than each of us individually...and 2) faith above all is the most powerful thing in this world...A "believer" even before I attended, not sure I could agree anymore strongly.  

Throughout the training, and most especially on race day, there were so many people in this community I was pulling strength from.  If you've read this far, you're most assuredly one, and I'm not sure any words will do justice to the gratitude I feel towards each of you.  When the going got tough...as it always does...I thought of you...struggles you may have gone through and obstacles overcome....I prayed almost continuously, and especially when the "hurt" set in between miles 22-25 and I began to lose time while fighting with what I had left not to lose faith......it became a bit of a mantra for me, "I can do all things through God who strengthens me". With calves literally seizing on and off from mile 22 to 26.2, I'm convinced that your strength, prayers, and God saw me to the finish line right when I was supposed to arrive, in time to reconnect with a stranger I've only met once before on the sidelines of the Boston Marathon 2011, where he tells me I may have helped save his life (scoll to bottom of linked page), and in achievement of my goal, one step closer to "there".  Somethings aren't coincidence.

The 2015 Chicago marathon and events that led to it pushed my body...it pushed my mind...and it pushed my spirit...and when I crossed the finish line, arms outstretched in gratitude, it broke me emotionally, like only something you've emptied yourself for can.  Whether you know it or not, whether we've connected recently or not...you and yours helped push me through.  Should you be ready, I eagerly await the opportunity to repay the favor.

Happy Training,

-E

ENDURE: The Evidence Just Keeps Piling Up 11/13/15

Spoiler Summary: more evidence that you, and everyone else, can prevent.

I was having a conversation with a colleague recently.....and we were talking, as we often do, about some of the latest research and how it might impact some of the cases we were working on.  In this particular discussion we were talking about pain....not the simple "stubbed my toe and now it hurts" type pain, but the kind that seems to stick with a person for a very long time.  

Long-lasting pain episodes and delayed healing can be complicated.  It doesn't typically just "pop up", and, as unfortunate as it may be, doesn't typically just "go away".  This is not something that surprises most people -- it's rare, for example, for someone with long-lasting back pain to say "I just woke up one morning and it was gone....I've been fine ever since".

As it turns out, so says the research, there are many reasons why long-term pain episodes take root.....why some aches and pains just seem to get worse over time and why some injuries just seem to linger.  

• Sometimes it relates to how severe the injury was, but surprisingly, this is a much smaller factor than most people thought for a very long time....it may not even be the primary reason.

• Sometimes it relates a heightened sensitivity to potential pain triggers....."I don't ever want to do that again" is a sentiment that causes people to move differently and can prolong pain and create other problems.  This is a much bigger part of the equation that most experts ever knew.

• And sometimes (this may not surprise you coming from me), it relates to how healthy the person was in the first place.  For example, for years we've known that chronic back pain is related to whether a person smokes.  This may be because circulation is limited; this may be because there are inflammatory triggers present more frequently and the nervous system (pain pathway) is more sensitive.....or this may be for a host of other reasons....but whatever the reason is -- it's important to recognize that lifestyle plays a role and it doesn't stop at back pain. A recent study for example looked at whether anterior cruciate ligament surgery (knee) is also impacted by smoking. As it turns out infection rates are higher, complications are higher, recovery is worse and the need for surgical revisions is higher for those who were smokers.

But here's the good news.....many of the same actions that can keep you healthy can also keep you pain free. Not smoking, a normal body mass index, physical activity of at least 2.5 hrs/week and a healthy diet all improve healing all relate to longer lasting pain.  However, as this recent study reinforced these same actions can prevent more than 70% of cardiovascular disease.

Living healthy is not easy....but it's not complicated.  It can be done....and it's worth the effort.....because it works.

Have a great weekend,

Mike E.

ENDURE: Winter Prep...Keep the Risks As Low As The Temps Outside

I woke up this AM wondering if summer had made its final stand.  The previous two days were absolutely (and unseasonably) gorgeous.  The sun was bright and warm, almost defiant against the early sunset that comes with November.  But that wasn't really the case today; a little wet and a bit grey, although not cold really, and I noticed many more leaves on the ground.  Yep, like it or not, winter is on its way.....and with it, a new set of challenges that will keep us on our toes....hopefully....and not flat on our back.

First, along with cold temps and icy conditions comes risk of slippery surfaces making it more challenging for those who walk as well as those who drive.  Then, there's the change in daylight, which has an impact on our mood and sometimes our ability to maintain the balance between workload and recovery.  And, as if that wasn't enough, there's the cold itself, which starts a cascade of reactions our body has to effectively deal with, a curve ball (sorry Mets fans) that can leave us achy before we acclimatize to the colder temps.

How does cold impact us? Well, for starters, the cold causes us to conserve heat (by creating more resistance in the blood vessels to push warm blood to/through the organs). Although this "trapping" of blood inward helps us to stay warm, it can cause the working tissues, which now don't have as much blood supply as they typically might, to become stiff and possibly predisposed to strain.  In addition, the colder we become, the more our resting muscle tension increases, as we "brace" ourselves or even shiver.  Although over time, this is can be a good thing since it causes us to increase our proportion of "brown fat" ( read about it here), in the early weeks of cold-acclimatization this can cause us to fatigue faster than we normally would and lose a significant amount of water to the environment in the process....even if we're not actively sweating. Last, as the environment itself dries out, we become dehydrated at a faster rate not only because of the dryness, but because we tend to miss the signs since our thirst mechanism isn't triggered as well in the cold -- although we would likely be thirsty in the heat, we're not in the cold.

So, in an effort to put the odds in your favor during cold acclimatization, here are a few tips the team came up with:

1. Be mindful of your hydration.  Get fluids in when you can, warm and clear fluids are best.

2. Remember, it takes longer to acclimate to the cold than to the heat so keep plenty of layers available during the early winter.

3. Warm-up before work. Anything that can bring your body temp up enough to let the blood flow to the extremities is a good thing, however a specific dynamic warm-up is likely best.

4. Respect the energy demand and need for rest. Just as we said in the spring to summer transition, an extra hour of sleep here or there for the next few weeks can go a long way.

5. Ramp up the immune system.  Remember even short bouts of  moderately strenuous activity (6-8 minutes) and certain foods ( like nutritional yeast) have been shown to improve the immune response. 

Have a great weekend,

Mike E.

RECOVER: 11/20/15 Pressing Pause

Spoiler Summary: Head's up.....it's a great time of year to look around.

I was reading a blog recently that was talking about "dreaming season".....it was geared toward endurance athletes who often use the late fall to reflect, refocus and reset their goals.  It's a short window for those who train year-round and one of the paragraphs really made me think:

"...that process and putting in the work is what links all endurance athletes. Training with purpose, towards a goal makes you feel like you've pushed your envelope just a bit further that day.  Daily training allows you to say "yes I can" and gives you a chance to overcome the doubt and fear during every session"

I really liked the sentiment because it spoke in real terms....and described, pretty closely in my opinion, to what it's "really like".  The author didn't glamorize what it means to be an athlete, instead talked about the purpose, goals, and work involved; the motivation and very real victory that comes with overcoming personal limiters.....the author acknowledged the grit that it takes to keep trudging forward when it's easier to stop; not making it out be good or bad....but rather just to "be".

The more I thought about it, the more I found myself hoping the next few days could be used the same way for all of us.  Maybe not an entire season to dream....but maybe at least a few hours to pause....to put the juggles of life on hold....to pick our heads up from the endurance race we're all competing in....not necessarily to lose sight of the challenges in our path or what sure seems like evils in the world, but maybe let them go out of focus for a bit.  Maybe, just for a few minutes to enjoy a moment doing what the upcoming holiday is all about.....remembering that even in the face of challenges, with strength and gratitude for the many things that have gone right, we can recharge and be ready for the next hurdle we will certainly face. 

I hope on the grand scheme, regardless of the work it takes and the fatigue that so often comes from doing that work.....we all have much to be thankful for....

If we don't cross paths before then, have a great holiday,

Mike E.