Move That Snow!

It snowed this past weekend, and like other responsible Minnesotans, I shoveled. And shoveled. And shoveled again. My goal of runner-friendly sidewalks takes some extra work, but leaves me satisfied.

I manage a rental property and have about 1,000 square feet of sidewalks and driveway to clear. I use a shovel for a variety of reasons: it's better for the environment, it's quieter, and I like the exercise and feeling of accomplishment. It also gives me some time to think.

Part of what I think about is the job at hand. Over the years I have come up with a mindful approach to shoveling that gives me inner peace. Or at minimum, allows me to clear my turf with both my back and sanity intact. In the spirit of the holidays, I'd like like to share that approach with you. Consider it cross-training. If you don't have anything to shovel, volunteer to shovel a neighbor's sidewalk. Shoveling makes a great gift, and not just for the holidays!

First, I choose the right tool. Shovels come in many flavors, but mostly they can be broken into pushers (curved blades) and lifters (flat blades). Hint #1: there is a reason that snowplows push snow rather than lift it. Unless you only have a six-foot sidewalk to clear, use a pusher!

The next aspect of shovel selection is to determine what you will be doing with the snow once you've pushed it. Unlike a snowplow, you eventually have to put the snow somewhere. This is where a special hybrid of shovels comes in handy. I prefer a 27" pusher that also has sides to the curved blade, allowing you to also lift a scoop of snow and toss it somewhere. Look for a handle on the end for easy gripping. I do have a smaller lifter for areas like steps, but the hybrid pusher is my go-to implement.

Finally, when choosing the right tool, keep a eye on overall efficiency. Cheap snow shovels are a bad investment. Metal snow shovels are much more durable, but are very heavy when you need to do the lifting. My compromise is a durable plastic blade with a steel reinforcement strip along the front edge. This allows you to scrape the sidewalk without chipping your blade, but is still light enough to lift without breaking your back.

One often neglected aspect of shoveling is hand position. During the lifting phase, most people have both hands in the palm up position. This makes the lift up and in front of you, using mainly your lower back. Hint # 2: instead, I recommend placing the lower hand in the palm down position. This allows you to lift with a sideways motion, using mainly legs and core muscles. Try it and you'll feel the difference!

Next, plan what to do with the snow once you've pushed it. Where you toss the snow depends on the conditions: the weight of the snow you're moving, the depth of the snow already piled up, what obstacles (trees, buildings, neighbors' driveways) are in your way. Hint #3: however tempting it is to move your snow onto your neighbors' property, resist the temptation. You'll just be starting an unwinnable war. Think Vietnam or Iraq.

Shoveling sidewalks is usually pretty straightforward: a few pushing passes, dumping snow to the left or right as appropriate. Driveways can be more tricky. Unlike using a snow blower, where you can simply do row after row until it is clear, shoveling a driveway requires strategy. Where will you put the snow? Should you go across or down the driveway? Hint #4: one thing I discovered is that sometimes the best strategy is to clear a section of snow to allow you to push other snow across the cleared area. At first it feels unfulfilling to cover your freshly-cleared path with more snow. Part of being a mature shoveler is to understand that moving forward sometimes requires a step back.

The final touch in professional snow removal is applying a salt/sand mix. Do this in moderation. The salt, while generally safe, does tend to destroy grass if left all winter, and can also be tracked inside. Hint #5: a light sprinkling of a mix of 2/3 salt, 1/3 sand works well, and is easily applied with a hand-cranked spreader.

When you're done, step back to enjoy your work. It won't be long until a runner passes by, and thanks you. At least I think that was thanks. It's a little hard to hear what they're saying through that mask, neck warmer and scarf.

By applying these techniques you'll not only have a great sidewalk, you'll have great abs and make your neighbors jealous. Let them in on your secret. Soon we'll have an entire metropolitan area of safe, runner-friendly sidewalks.

From the looks of my neighborhood, we've still got a long way to go.

Is There a Great Lake In Your Backyard?

I was on a run a couple weeks ago with my wife, TJ, and we got a little lost. We were in Milwaukee for a long weekend, mixing work (I was presenting ChiRunning and ChiWalking workshops) with a mini-vacation. TJ grew up in the Milwaukee area, but this run, near Lake Michigan wasn't familiar turf for her.

For those not acquainted with Milwaukee, it's eastern flank is mushed against Lake Michigan. We figured if we headed east, we would run into the lake and then be able to head south along it. That general concept was confirmed by maps, but somehow we followed a curvy road that turned north, and after twenty minutes knew something was wrong. (Perhaps TJ suspected our plight earlier, and perhaps I insisted we were on course, but I digress).

We re-oriented ourselves, but we still didn't know the best way to get to the lake. Finally, we stopped and TJ asked for directions (I was still pretty sure I knew where to go, but if it made her happy, fine.) The couple bringing groceries from their car to their house wanted to be helpful, but weren't sure how to direct pedestrians to the lake. "I think you can get there by going through the arboretum," they offered hesitantly.

That turned out to be true. After one more wrong turn and a more helpful set of directions, we made it to the lake.

Lake Michigan is huge, deserving its status as one of the Great Lakes. It's hard to imagine that you could live less than a half mile from such a lake and not be sure how to reach it on foot. It made we think about other treasures that for one reason or another might be off our radar. Is there a Great Lake in your backyard?

• If you live in the Twin Cities and haven't run along a river or around a lake, you are missing out. We have a remarkable system of trails that allow hours of running without worrying about cars. While our lakes are not 'great,' they're pretty good. Try a different direction on your next run, and see if you get a new perspective on your neighborhood.
• If you buy your shoes at chain stores, you are missing the true treasures offered by shopping at a locally owned running store. They not only sell the product, but live the lifestyle, you'll always find runners on duty, and if you mention 'fartlek' they won't snicker. They'll even listen to your story of how wet you got in the marathon, though its possible they've heard that one before.
• If your food is only purchased at places that make you bag your own groceries, you're missing out on the wealth of specialty and health food stores and bakeries in the Twin Cities. The prices may be more (and that's not necessarily true), but the selection and quality is noticeably better. As a runner, food is your fuel, and you deserve to put good fuel in your tank. Whole grains, locally grown and organic foods are a great place to start.
• If you only run the mega races with the fancy brochures, you may be missing something on race weekend. Sometimes the smaller events give you a chance to avoid the crowds and add more fun to the experience. The race experience is entirely different if you eliminate finding a parking spot and standing in line for the toilets from your running routine. You'll have more time to catch up with your running buddies before and after the race.
• If your idea of a musical concert involves sixty-year-old rockers in spandex, you might find a refreshing change if you look into the local music scene. From music venues to the airwaves to the Internet, local music is there for you to enjoy. Just don't bring that iPod to the mega race!

We all have a blind eye to one great lake or another. Fortunately, taking the blindfold off is an easy step to take. TJ and I will be back in Milwaukee in a few weeks. This time, we're heading straight east.

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What are your backyard treasures? Here is my totally biased list:

• For trails: Fort Snelling State Park. It's easy to get to and has a different look each season.
• For running stores: Run N Fun and TC Running Company. These stores are the local leaders for a reason. They'll make sure you get what you need at a fair price. Outside the metro, look for a store where the owner is a runner and works in the store.
• For healthy eating: Whole Foods Market (Minneapolis and St Paul) and Great Harvest Bread Company (Minneapolis and St Paul), or your local co-op.
• For small races: Sure I'm biased, but our Turkey Run at Como Lake in St Paul is one of my favorite small races. The drawings after the race give everyone a chance to win.
• For local music: The Current. For variety, local music and concerts they fill a void in the Twin Cities radio market.

Upgrade This

I recently obtained a new computer. This was several years overdue, and I can finally take advantage of all the productivity-boosting new software I've been wanting to use. Now that I am so productive, it has led me to think about what upgrades I'd like to make in other aspects of my life.

For example, perhaps a new operating system would allow me to run faster. What if you could simply order an upgrade through your friendly software behemoth?

Me: I'd like to be able to run faster. What upgrade would you recommend?

Microsoft: Our latest operating system, Vista Ultimatum.

Me: Ok. What are the system requirements?

Microsoft: The minimum requirements are your undying allegiance to our brand, any children you have conceived, and any monetary gain your running produces. Of course you are just licensing this software, so any PRs you set are property of Microsoft.

Me: That seems like a bit much.

Microsoft: We are happy to disable all features and return you to your previous state.

Me: Okay, okay, let's do the upgrade.

Microsoft: Please close all existing applications, including logic, aesthetics and common sense.

Me: No problem!

Microsoft: There may be some stability issues, but rest assured, they will be dealt with as they arise.

Me: Bring on the speed!

[Twenty minutes later]

Microsoft: Your upgrade is complete. Please sign in and create a password.

Me: Okay. ******

Microsoft: Welcome to Vista Ultimatum! Our command is your wish. You will notice many new features on your new home page. What would you like to do?

Me: Run faster!

Microsoft: That feature is not include in the original installation. Would you like us to add it now?

Me: That was the whole point of the upgrade. Yes, add it now.

Microsoft: Please stop moving while we make the upgrade. This will take three hours.

Me: What the he@@!

Microsoft: You moved. We have to start over.

Me: Okay. I'll stop moving.

[Three hours later]

Microsoft: That feature is now available. Would you like to use it?

Me: Yes!

Microsoft: Your new speed is available. Please note that when using your speed, other aspects of the operating system may not function at optimal levels.

Me: Uh, such as?

Microsoft: Breathing and heart functions will be elevated. Libido will be dropped. And vision may be blurred.

Me: I guess that's okay. Anything else?

Microsoft: Due to the age of your hardware, you may experience some interruptions when accessing this feature.

Me: That doesn't sound good...

Microsoft: Such interruptions are generally refreshed by the sleep mode.

Me: Okay. Let's give it a try.

Microsoft: ERROR. Your hardware is incompatible with this new feature. Please upgrade to new hardware.

Me: Sorry, this is all I've got.

Microsoft: We are happy to disable all features and return you to your previous state.

Me: But I paid for an upgrade!

Microsoft: SYSTEM CRASH. Please reinstall Vista Ultimatum.

Me: I wonder if it's too late to get a Mac...

Microsoft: Of course it's too late. That was predetermined at birth. Would you like to reinstall Window Ultimatum?

Me: (sigh) Okay.

Microsoft: Please close all existing applications...

Getting Wet Beats Getting Burned

We needed the rain, but about 15,000 people participating in the Medtronic Twin Cities Marathon and TC 10 wished it would have held off a few hours. Two hours of steady rain made for a soggy race day. It didn't, however, prevent many runners from reaching the finish line. Over 13,500 runners crossed the finish line by putting one foot in front of another, not enjoying but not overwhelmed by the weather.

Contrast that to the daily headlines about the economy. 'Mortgage Market Meltdown'... 'Stock market Tumble'...'Confidence Crash'... Maybe our economic advisers could learn some lessons from runners.

1. There is no shortcut to the finish line. Marathoners know that the race is 26.2 miles, and they need to cover the whole distance to receive the medal and their name in the results. People investing in the stock market seem to think that there is some shortcut to wealth, that it will occur quicker if they use hedge funds, derivatives, blah , blah , blah.
   
2. Pace yourself. Marathoners learn quickly that starting too fast will lead to real problems at the end. Borrowers would be wise to look at Adjustable Rate Mortgages in the same light. The low early payments are far eclipsed by the pain as interest rates rise.
3. Sometimes it rains. Runners in Minnesota know that race day can bring any kind of weather. Twin Cities Marathon has had beautiful days more often than not, but sometimes it's cold, sometimes it's hot and sometimes it rains. You need to be prepared to not only survive but thrive in any conditions. It seems that some investors in the stock market and some home buyers thought that markets could only go up, that there were not rainy days.
4. Working together helps everyone. Marathoners flock to training groups for the support, and to pace groups for guidance. Even the leaders often pack together for much of the race, sharing the work of leading. In the markets, some people have gotten the idea that for their wealth to go up, they must push others down.
5. Fair competition leads to fair results. Cheating in running races is a rare thing. Taking drugs, cutting courses and wearing another person's bib number do happen, but peer pressure and enforcement keeps it well in check. Contrast that to our local businessman who is alleged to have spent the last thirteen years as the beneficiary of an elaborate Ponzi scheme. Peer pressure probably made him want more personal wealth rather than checking his greed. Co-conspirators took their payments and kept their mouths shut. Enforcement only happened when one of them got a conscience.

Runners are not immune from economic distress, but something about running prepares you for both the good and the bad. For those that made it to the finish line, the finisher medal took on an even greater value. That value, unlike some of what is going on in financial world, is real, and cannot disappear overnight.

Perhaps the leaders of the bailed-out banks should have to finish a marathon before receiving their funds. That would be fun to watch. I hope it rains on race day.

It's Okay to Ask

On a recent run, I was cruising along, consciously trying to make my steps as light as possible. It wasn't anything other than a fitness run, but I was in a good zone, a blend of aware of my surroundings but also in my own space.

"Excuse me. Excuse me sir."

After passing the parked car by a few strides, I realized it was me they were calling to. Once again my secret abilities as "Directions Man" were being requested.

I know I'm not the only one called upon for these duties. I live with "Where is... Woman" who gets the call at least as often as me. But as a loyal St Paul resident, I felt it was my duty to stop and give the requested information. The two senior citizens seemed genuinely appreciative, and apologized for interrupting my run. The job done, my puffed-out chest made the rest of the run a breeze.

Last week, "Where is...Woman" and I had been stumped in a similar situation. We were quite a ways from our normal stomping grounds, but we really wanted to help. We were still in St Paul, after all, and we felt badly that we didn't have the answer.

It's harder to be helpful when in a city that is not your own, but somehow I find myself in that situation frequently.

"Sorry ma'am. I'm not sure where Fenway Park is from here..."

"I think the ocean is that way, but this is only a Minnesota runner's tan. I look like I'm wearing socks even when I'm barefoot..."

It is oddly comforting to know that people are willing to ask questions of a stranger. Part of me wonders why a week's worth of stubble doesn't make me seem more unapproachable, but really I'm honored to be asked. I'm glad to help if I can.

Lately I've been finding that same spirit from you, people who I may not know personally, but aren't really strangers.

Back in August we asked you some questions about your running and the economy. You gladly stepped forward to tell us how you were doing, and to offer advice to others. I'll summarize the answers below. It reminds me that, just like the people asking me for directions, sometimes we don't have all the answers. In a society that has a mystique of individuality, we actually rely on others to get much of what we need. It's okay to ask. You may not always get the answers, but what you find out might be just what you need.

As we here at The Sporting Life work toward a business model that is built around meeting your needs, we'll keep asking you questions. And your answers will be just what we need.

"Where is the zoo? I'm sorry sir, the RNC left a few weeks ago. Como Zoo? That I can tell you!"


Running and the Economy: Give Me My Shoes!

Our survey was completed before the most recent bad economic news, but the results clearly show that runners are not forsaking their sport due to the economy. Here is a summary of the results highlights form the survey:

• 68% of the respondents had household incomes of $75,000 or more, higher than state and national averages of just over $50,000;
• Nearly two-thirds of respondents said they were not changing their running spending habits;
  
• About a third of respondents said they were spending less for running clothing, accessories, race entries and travel in 2008;
• Only 14% said they were spending less on running shoes.

Your comments reflected a range of opinions and suggestions:

• "Being more choosy when entering races- why pay to run a 5k around Harriet when I run it at least once a week for no cost?"
• "About the only noticeable impact that I have experienced is related to gas prices and getting to the races. Otherwise, I have not made any significant financial changes as far as running and racing is concerned. I figure you make room for the things you love!"
• "I ask myself whether the outcome (all the way from running a PR to failing to finish) will be worth the expenditure. Expensive races lose out to more reasonably priced ones. Races where the results are not submitted to USATF-MN are considered less valuable. Races without age categories are mostly not even considered. I try to combine events with business travel."
• "I'm choosing my key races each year (triathlons/half marathons/a few 10ks) and am doing fewer "fun" races like 5Ks and the like. Also, not traveling to races to avoid hotel and transportation costs."
• "Running is my #1 hobby, so I won't let the economic conditions affect it - at least not too much. I guess I'm now less likely to run a race that's further away, like Woman Lake 30K or Mora Half. And I'm even less inclined to spend $90 for a half marathon."
• "I ride my bike to do neighborhood errands. Regarding races, I am more selective on which races I register for. With entry fees and gas prices higher, I would prefer to do a long run in my locality instead of driving to a distant race just for the sake of racing."
• "We have always saved and not so far affected by the bad times. I intend to continue my thrifty ways."
• "Understand that reports via electronic media are often exagerated, misleading and hysterical. Do your own analysis, study the subject, listen to real economic experts. This economy is sluggish now, but this impacts different segments of the economy differently so don't panic. I would think it would have 0 effect on the running habits of people in Minnesota."
• "I am prioritizing the events I do and this year chose to take the $1000+ we were spending on Grandmas and do more events. I love Grandmas but the fact I can do 4 marathons in 4 states for the same price was too appealing. I am also doing less costly events more for smaller fields then anything to do with the economy."
• "I run more in my neighborhood instead of driving to neat courses. Therefore, my motivation is lacking as it is the same scenery."
• "I'm wearing old clothing longer, not going to stores or even looking at running clothes to tempt me. I have plenty of running clothing-some is dated but not worrying so much about how I look or having new running clothes this year-have not bought any new clothes-except shoes as they wear out."

TSL Events
As an event promoter, I understand the concern over entry fees and delivering value to participants. That's why we offer shirts as options, and give discounts for teams. Our fall events are especially well-priced due to lower cost venues.

We'll continue this dialog as we work to improve the event experience in every way. We know you'll keep running!

Is Your Running Recession Proof?

If you skim the headlines online, watch a TV news report or go old school and actually read a newspaper you are bombarded with dreary messages. Gas prices are at record highs, the mortgage crisis has left thousands of homes in foreclosure and threatened financial markets, and unemployment is at its highest level since our last recession. What's a runner to do?

The answer seems to be, 'run.' Not as in run for cover, but as in keep running. Tough economic times affect us all, but runners don't seem to be cutting back on their favorite things. There is ample evidence that people are driving less, traveling less, and changing their restaurant habits. At the same time, runners are still buying shoes and running races, including traveling to popular destination events.

One thing that has helped runners over the past 5-10 years is that inflation has not been a big factor in shoe prices. When I was a young shoe-seller in the late 1970s, prices would increase with every shipment of shoes, almost monthly. Now, the most popular shoes are priced at $80-$120, and that has been quite stable for years. There have been more increases in clothing prices, but that seems mainly driven by the introduction of new fabrics with advanced cooling, heating and fit features. Consumers have seen the benefits and paid for the advancements.

Entry fees for races have not been so stable. With few exceptions, entry fees have been steadily rising. This year races in Minneapolis were hit hard with a doubling of fees charged them by the Minneapolis Park Board. Races are unable to eat those kinds of increases, and have been forced to pass them on to the participants.

How have runners been coping with today's economic pressures? I have a few guesses, but there is no better way to find out than to ask. We've created an economic impact survey that will help flesh out some of those answers. Please let us know if the economy has affected your running, and what strategies you have adopted.

As race director for The Sporting Life events, I've seen two trends that seem to be related to the economy. One is the acceleration of a on-going trend toward later race registration. The last week and race day are when many races register half to two-thirds of their total field. Race day registration seems counter-intuitive as an economic move. Most races charge a late fee of $5 or more, so waiting actually costs more money. However, racers must be doing some sort of math about losses generated by paying entry fees but then not actually running the race.

The second trend is unique to TSL events. We offer shirts as an a-la-carte option, and we've seen a decline in shirt purchases. For a race like our upcoming Hennepin-Lake Classic, that means a savings of $6-$8 off the fees including a shirt or tank top. We still have more people purchase shirts than not, but my guess is that the shirt opt-out is an economic move for some.

In the overall view of the economy, running is still quite inexpensive. For a few hundred dollars a year, you can own fresh running shoes, fabulous running clothing and finish times from your favorite races. And best of all, running helps you deal with some of the stress that the economy is putting on you.

That makes good economic sense. Call my broker. I want to buy 100 shares of running!

Are you satisfied with your performance?

A professor from the University of Chicago is using a survey to study the relationship between marathon performance and satisfaction. For some the words 'performance' and 'satisfaction' may bring up memories of certain failures, or perhaps unsavory E-mail solicitations, but applying the question to marathons is intriguing.

The simple equation is that running faster equals more satisfaction. From personal experience I can see some truth in that. Who doesn't enjoy running faster? But there is a certain amount of nuance in the the answer.

My most satisfying marathon is still my first marathon. Having never run one before, my performance expectations were loose. In 1981, I had run 31:07 (5:00 minutes/per mile) on the track for 10K, but had never raced longer than a half-marathon. My loose goal for Grandma's Marathon that year was 2:36 (about 6:00 per mile). When I finished in 2:29, I was exhausted but exhilarated.

Of course, I could have looked at race prediction tables that say if you can run 31:07 for 10K you can run 2:25 for the marathon. Should I have been disappointed instead?

Three marathons (and ten years) later, I ran 2:26:01 at the California International Marathon in Sacramento. A side-ache derailed me in the middle, but it was a PR at the time. In the parlance of the marathon, you are allowed to drop the seconds portion of your time, so two seconds faster would have made me much happier.

My fastest marathon was 2:24 at Chicago in 1995. That was certainly satisfying in many ways, but I was trying to run under 2:22 and qualify for the US Olympic trials. Even though I realized I had done the best I could that day, I was left feeling somewhat empty.

For many years, I have worked with citizen athletes, helping them prepare for marathons. I always emphasize that the process (training, other races, rest, cross training etc.) is a big part of the experience. I urge marathoners not to tie all their satisfaction to their finish time. For many, that helps soothe feelings on a tough day of running, while also adding to the richness of breakthrough performance.

What is performance? Is it just how you do on race day? Or does it include all the training? Can you enhance your performance to improve your results and satisfaction? For those that follow the Tour de France bicycling race, you have seen another year of high-profile disqualifications for users of 'performance enhancing' drugs. Did their enhanced performance lead to more satisfaction? I hope not.

For that matter, what is satisfaction? Can you only be satisfied if everything goes well and you run a great time? What about if you manage your resources well, and deal constructively with an adverse day (e.g., Medtronic Twin Cities Marathon in 2007)?

Years ago, I put on some workshops with legendary runner Jeff Galloway. He ran in the Olympics in 1972 and has a marathon PR of 2:16. He assured me that the most fun he ever had with the marathon was when he stopped caring about time, used walking breaks, and got to the finish line with a smile. It's true that not too many of the top finishers are smiling!

I am a certified ChiRunning instructor, and we are taught that ChiRunning is process oriented, not goal oriented. A successful marathon for a ChiRunner would be one where we listened to our bodies the whole way, maintained a steady rhythm or cadence, and let the experience unfold. How does that approach affect the performance/satisfaction equation?

If you are doing a fall marathon, I encourage you to check out the study, and also contact me to let me know your take on performance and satisfaction. No snickering please!