Flats Happen; Got Spares?

I set a personal best last week. Unfortunately it wasn't a running achievement. I now have a new record for 'most flat tires in a single driving incident.' That record is two.

A fifty-percent deficiency is all relative. In airplane engines, it is a really bad thing. In kidneys, not too bad. In tires? The problem is you only have one spare, and it's miniature. What happens when two tires go out at once? If you don't have AAA or an equivalent, you end up driving on whatever tire is the least flat.

While TJ stood guard (you're pretty vulnerable when changing a spare, even if it is in a mall parking lot), I replaced the right rear tire, tossed the bad one in the trunk, and hoped the front right tire could take us home. It could.

The next day my neighborhood auto mechanic had one tire plugged and the other replaced by 10:30 AM. All-in-all, it could have been much worse. It reminded me that situations like this can happen at any time. You need a Plan B, or maybe even C.

Like most runners, I've had the occasional race where the wheels just fell off. As you creep toward the finish, you wonder what went wrong. The most common problem is that you expected everything to go right. Running, like most things in life, requires constant adjustments.

The adjustments range from monitoring how you feel on race day or before a key workout, to changes you make as you age. You might make back off a little at the start of a race to let yourself work into your pace, or maybe you drop a day per week of running from your schedule so you can recover fully. You might add speedwork to jump-start your energy system, but subtract some mileage to keep your overall work level in check. The adjustments are constant, with unforgiving consequences if you try to simply stay the course. Hmm... somehow this veered into commentary about the economy.

In ChiRunning we teach that you need to feel what is going on in your body in order to make changes to your form and posture. A constant process of sensing make the adjustments easier to make. We things are off, it is off because we are paying attention.

My mechanic told me there were nails in both tires. Since I don't live or work in a construction zone, I'm not sure sure where I picked-up those unwelcome travelers. You can't avoid every problem: sometimes you drive over nails. But you can adjust, and soon you'll be back on the road again. And with proper adjustments, you can keep driving, or running, for a long time.

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Five ways to make adjustments:

1. Check in regularly so you know what your baseline is.
2. Make the check-in be comparative, not judgemental. "I feel bad," is not as helpful as "I feel tighter than yesterday."
3. Don't make too many changes at once. No more than two per week.
4. Learn to trust your gut. Don't let ego arguments carry the day.
5. Set some boundaries. Healthy running does not involve limping!

Oops, I forgot to Set A Goal

I finished a long-run the other day, and felt pretty good. The distance was in the medium range for my long runs, but it was enough to get me tired. As I refueled afterwards, my satisfaction started to fade. The run itself was fine, but how did it fit into my overall plan?

I've been a runner for over thirty years and a coach for nearly twenty-five. I'm always ready to learn new things, but I have a pretty good idea what I need to do to establish goals and set up a training program. What was going on here?

The easy answer is that I lost focus. That sports cliche is actually based in truth. It is rare that the winner of a marathon will confess at the awards ceremony, "I had no idea what I was doing out there. I was daydreaming the whole way." Successful athletes have a plan and ways to adapt the plan, and don't stray too far from it. Focus matters.

Beyond focus is a larger issue. You can't have focus without a goal. What was your goal for today and how does it match up with your bigger goals? If you know the answer, congratulations. You are well on the way to success. If you are like the rest of us, it's time to do some work.

I realized that for me, the lack of goal setting was not because I didn't know what to do. I've had plenty of experience setting and reaching goals. The reason was avoidance. If you don't set a goal, you can't fail, right? The problem is that you can't succeed either.

When I look at my situation, I also realized I was making the mountain too high by creating an endless list of things that needed to be in place before I could set goals. It's an icy winter, so it's too soon for speed work... My long runs aren't where I want them yet... I'm busy with work...Blah, blah, blah. I wouldn't allow those excuses in someone I was coaching, so why was I making them?

I don't believe that every action we take has to revolve around a larger goal. It's fine to be spontaneous. But the benefit of goals is that they help round things into shape, and help you make decisions on how to spend your time and effort. While reaching your goals can be challenging, having goals tends to make day to day decisions easier.

Part of the process for me is to remove clutter. That includes both physical and mental clutter. What are the things clogging your path? Start pruning, purging and organizing, and that path becomes much easier to follow.

There is also power in sharing your goals. You may want to keep a few to yourself, but sharing can also help draw in the outside resources you might need. Want to run a marathon in 2009? Find a training program and/or training group. Looking for a new job? Let people know you are looking. Want a new relationship? Put yourself out there.

I still have some clutter to remove, but I'm not waiting to set my goals. I'm turning them loose by sharing a few with you:

• I turn 50 in June, so I'm training for a marathon this year. I probably won't have a time goal, but want to use ChiRunning and enjoy the experience.


• I want to act on all your suggestions on how to make TSL events better than ever. That means I'm actively looking for more sponsorships.


• I'm looking to use my knowledge and skills to help others meet their goals. That means I'm looking for work, either projects or jobs, where I can add value (project management, writing, coaching, cone moving).

What are your goals? Share them on our Facebook page in the discussions section. By turning them loose you'll me amazed by the power that flows back to you.

Resource guide:

There is no need to reinvent the wheel when it comes to goal setting and motivation. Here are some great resources:

Books:

Galloway Training Programs by Jeff Galloway

ChiRunning: A Revolutionary Approach to Effortless, Injury-free Running by Danny Dreyer

Think and Grow Rich by Napoleon Hill

Little Gold Book of YES! Attitude by Jeffrey Gitomer

The Passion Test by Janet Bray Attwood and Chris Attwood

Local Workshops and gatherings:

Live Dynamite with Cathy Paper and Maryanne O'Brien (they are both runners)

Time for Stories

Every day the stories seem more bleak. More layoffs, more Ponzi schemes, more bad financial news. I admire ostriches for having enough sense to put their heads in the ground and ignore it all!

We did a survey last summer and found most runners were not cutting back significantly in their running expenses because they consider them to be essential. That may have changed slightly since then, but we're seeing race registration purring along, people buying running shoes and getting excited about a chance to run outside with a little warm-up.

Most of us can't ignore the bad news entirely. But we can use some of our best human skills, the ones that have kept our species alive for so long. We can connect with other people, share our stories, and work together to make things better.

A new president has asked us to do just that. There are glimmers of hope. For many of us, running is a great metaphor for times like these. Yes, sometimes it is hard, but moving forward will lead to something better, sharing will lead to something richer, and persevering will lead to something lasting.

For those who have lost jobs recently, I encourage you to maintain your connections. Running can be a great way to keep social, keep active, and keep sane. Reach out to your running partners or group, and let them reach out to you. Don't disappear, come to races too. We're offering a special $10 entry fee for the St Patrick's Day Human Race for people recently laid off. Join us and join your friends.

Continue to tell your stories. Stories keep us connected, keep us inspired. Online social networking is so popular for a reason. It allows people to tell the stories of their lives, and see the stories of their friends. Tell us your stories. Find us on Facebook and drop us a note. How is your running going? What about your job search? Reach out to others who want to hear, and want to help.

We all have our own stories, but sometimes we want to be lost in someone else's story. Movies have the power to tell stories in ways that pull us in. There are many inspirational running movies (and some dreadful ones too). I've incorporated a list of fabulous running movies into six-week training programs posted on our Facebook page. These movies combine entertainment with inspiration.

Of course, there is no substitute for face-to-face interactions. Training partners , training groups and running clubs all fill that role. Jeff Galloway, Olympian and marathon training guru, recommends that each person in a training group bring a story to tell on a long run. By the time you get to your marathon, you are not only ready to run, you've become a better storyteller and listener.

The snow will melt, the economy will heat up and jobs will return. Your running will be part of what makes things better. Your stories will be part of what makes things richer.

Got Cones?

New events are popping up everywhere. There are two new marathons to choose from this May (Minneapolis and Stillwater), Get In Gear is adding a half-marathon, and every non-profit in the Twin Cities has their own race. While some event directors salivate at the idea of working multiple events every weekend, I’m taking a different approach. I’m doing less.

Don’t get worried. All your favorite TSL events are still on the calendar: Frigid 5 (1/11), St Patrick’s Day Human Race (3/22), Grand Old Day On the Go (6/1), Hennepin-Lake Classic (8/2), Paul Mausling XC Run (10/11), Rocky’s Run (11/8) and Turkey Run (11/22). I’ll still be working with my friends at the St Paul Saints on Running of the Pigs (4/19). But instead of adding more events, I’m going a different direction. Any maybe you can help me.

As an event director, I’m responsible for creating a positive experience for hundreds or thousands of people at an event. Something as simple as an orange cone becomes a key part of that experience. Have you ever gotten lost on a course? Cones to the rescue! They help you know where to go.

I’ve spent more than twenty-five years pointing people in the right direction. Now I’d like to apply that knowledge in a new way. Are you part of a team looking for a results-oriented project manager, customer service specialist, marketing innovator or experienced writer? I’d like to help you reach your goals. If you don’t have cones, I’ll bring my own!

In this tough economic climate, we’re all looking for some direction. I’m looking to see what direction the cones point me. Got cones? Need cones? Please contact me at Chris.Fuller@TSLevents.com or on LinkedIn to discuss your opportunity/problem. Whether you have a short-term project or a long-term job, I’d like to see if I can be part of your solution.

Cones to the rescue!

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...