Struggle Strengthens

Sometimes I don't get it, but I embrace it. With running, ur, in life, one of the greatest tools to strengthen is struggle. When powering through a run, when you are struggling, to continue to move forward is strengthening your resolve and your resilience.

As many of you are approaching the start of your first marathon, embracing this principle will give you an arsenal against every thing that is thrown at you. When your legs fatigue, your fuel fades, and your mind wobbles, you are being made stronger.



"Struggle is nature's way of strengthening."

Today, embrace the struggle. Find strength in the fight. Never go into a race wondering if you are going to finish.

You are.
You will.
You have.

Week 15 | Find Your Inspiration...

Greetings Be Change Runners!

This is a BIG week!! Marathon runners will be pounding out 20 MILES and half marathoners/relay runners will pound out 10!! This is an important week in your training and I thought maybe you could use a little inspiration.

Here are a few of my favorites...

If You Can't, You Must.

Always Compete. Resist the Common.

Never Quit. Ever.

Believe and Over achieve.

You can either throw in the towel...or you can use it to wipe the sweat from your face!

Bend the Impossible till it breaks.

Fastest Way Out? FINISH.

No Way Out? Go Deeper In.

Find your inspiration and make the impossible possible!


Yes You Can!
Team Hoyt is an inspirational story of a father, Dick Hoyt, and his son, Rick, who compete together in marathons and triathlons across the country.

Rick was born in 1962 to Dick and Judy Hoyt. As a result of oxygen deprivation to Rick's brain at the time of his birth, Rick was diagnosed as a spastic quadriplegic with cerebral palsy. Dick and Judy were advised to institutionalize Rick because there was no chance of him recovering, and little hope for Rick to live a "normal" life. This was just the beginning of Dick and Judy's quest for Rick's inclusion in community, sports, education and one day, the workplace.

Dick and Judy soon realized that though Rick couldn't walk or speak; he was quite astute and his eyes would follow them around the room. They fought to integrate Rick into the public school system, pushing administrators to see beyond Rick's physical limitations. Dick and Judy would take Rick sledding and swimming, and even taught him the alphabet and basic words, like any other child.

The Beginning of Team Hoyt
In the spring of 1977, Rick told his father that he wanted to participate in a 5-mile benefit run for a Lacrosse player who had been paralyzed in an accident. Far from being a long-distance runner, Dick agreed to push Rick in his wheelchair and they finished all 5 miles, coming in next to last. That night, Rick told his father, "Dad, when I'm running, it feels like I'm not handicapped."

This realization was just the beginning of what would become over 1,000 races completed, including marathons, duathlons and triathlons (6 of them being Ironman competitions). Also adding to their list of achievements, Dick and Rick biked and ran across the U.S. in 1992, completing a full 3,735 miles in 45 days.
In a triathlon, Dick will pull Rick in a boat with a bungee cord attached to a vest around his waist and to the front of the boat for the swimming stage. For the biking stage, Rick will ride a special two-seater bicycle, and then Dick will push Rick in his custom made running chair (for the running stage).

Rick was once asked, if he could give his father one thing, what would it be? Rick responded, "The thing I'd most like is for my dad to sit in the chair and I would push him for once."

The 2009 Boston Marathon was officially Team Hoyt's 1000th race. Rick always says if it comes down to doing one race a year he would like it to be the Boston Marathon: his favorite race. Dick Hoyt now 70 years is not ready to retire yet!

Watch and be inspired:
http://www.youtube.com/watch?v=JwfZQfQ3j0Q&feature=related

I leave you with this…

"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself."

"If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run."

-John Bingham, running speaker and writer

For our runners just joining the Be Change movement, you can get caught up on the weekly emails at: www.bechange.cc click on the NEWS tab.

MARATHON
Training plan for WEEK 15 |November 6th - November 12th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 10 mile run
Wednesday: Cardio/Core work
Thursday: 5mile run
Friday: Cardio/Core work
Saturday: 20 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay
Training plan for WEEK 15 |November 6th - November 12th
Sunday: REST DAY
Monday: 6 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 6 mile run
Friday: Cardio/Core work
Saturday: 10 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Keep up the good work! We are so proud of you and all that you have accomplished!! YOU ARE ALMOST THERE!!

Week 14 | Can You See?

Greetings Be Change Runners!

If you can see yourself doing something, you can do it. If you can’t see yourself doing it usually you can’t achieve it. - David Goggins, Ultra Marathon Runner

Most of you are probably wondering what on earth you could possibly have in common with an ultra marathon runner. My answer would have been absolutely NOTHING, until I watched his video.

I have been feeling a little overwhelmed the past two weeks, not going to lie. I set a goal for myself to shave off 1 hour 10 minutes from my marathon time of last year. My body is feeling tired and somewhat beat up and I am dealing with some major blister issues. As the runs are getting longer, the days are getting shorter and my schedule is getting busier. I am feeling that I just might have bit off more than I can chew, and that maybe my goal is a tad too audacious.

Yesterday, the David Goggins YouTube clip was sent to me and it brought me back to this whole business of mental toughness. In week 12, we defined mental toughness as the capacity to reliably perform at your best regardless of external conditions, distractions, or internal emotions. Take a few minutes to watch this video. Even though the conditions are certainly more extreme, he is dealing with the exact same thing we are… The will to keep going when you feel you no longer can.

Watch it and be ready to be inspired. http://www.youtube.com/watch?v=DrlmLvPFdg8

Something that he said that really stuck out was “I train until something is uncomfortable and that’s when you know who you are.” So, what does that really mean?

Running is a metaphor for life. Running teaches us who we are and through running I have realized that I am not comfortable with being uncomfortable. Few of us are. Training for and running a marathon is a large commitment that incites both physical and mental pain. I don’t like pain. I normally dodge it and now, I am learning how to live amidst it, embrace it, and ultimately manage it. I am slowly learning that 18 weeks of training and 5 hours of payoff will cost me time, energy, dedication, emotion, and a willingness to wrestle with what I despise. Having said that, the pain pales in comparison to what the children we are running for go through every day.

Consider these words:

“Thank you for running for us, without you we don’t have a running club.”
-Female, 5th grade

“I went to the dentist and Dr. John made my mouth stop hurting.”
-Female, 6th grade

“I know that when my grades are down, Be Change will help me.”
-Male, 4th grade

Because of the kids, I’ve determined that quitting will never be an option. My time goal seems impossible, but then Goggins’ words echo:

“I’ve done a lot of things that I thought were impossible. Nothing is impossible anymore”. -David Goggins


TRAINING THIS WEEK

MARATHON
Training plan for WEEK 14 | October 30th - November 5th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 9mile run
Wednesday: Cardio/Core work
Thursday: 5 mile run
Friday: Cardio/Core work
Saturday: 14 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay
Training plan for WEEK 14 | October 30th - November 5th
Sunday: REST DAY
Monday: 7 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 6 mile run
Friday: Cardio/Core work
Saturday: 9 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Whether you think you can or think you can’t, you’re right!
~Henry Ford

JHARP JUMPS OUT OF A PERFECT PLANE

I had a great time jumping with the US ARMY GOLDEN KNIGHTS.

Here is the video:



Love it. Live it.

Fox 40 News Interview of Sgt Jarus Perez

Here is the video of our journey.

Best Quote

“On the battlefield, I had access to some of the best doctors in the world. They saved my life. Now home, it was shown to me there are kids in Sacramento who may have never been to a doctor. I have a doctor in Kabul, but they don’t have one in California? That has got to change.”

-Sgt Jerus Perez, US ARMY
Purple Heart Recipient, 2010

Day 171: Speed Up the Metabolism

Ever wonder why you can eat right and still feel unhealthy. Check you metabolism.

Here are some key ways to speed it up.

Ten Most Unhealthiest Fast Foods

Because I am committed to living life to the fullest, at times I choose to eat healthy. Other times, I fail and am consumed by the easy access to fast food.

Have you ever wondered what are the ten most unhealthiest fast food meals?

See if your favorites made the list.

Build Your Base with Be Change for Fall Marathon

Be Change Runners,

Are you ready to RUN FOR A REASON? Marathon training starts on August 1st so it is time to start logging in some miles if you have not done so already.

A few things to get started...

Please go to www.bechange.cc to register as a Be Change Runner. It is only $12 which gives you access to the Be Change training schedule, trainers with a wealth of marathon/ultra marathon experience, a personal fundraising page and a Be Change Dri Fit shirt.

We have set up a new Facebook fan page! If you are on Facebook, be sure to LIKE our new page to stay up to date will all things that are Be Change.

Even if you are friends with our old page, it will be necessary to LIKE the fan page. We will be closing down the old page at the end of the year.

DO IT TODAY!

If you have already signed up to be a Be Change runner, post that on the Facebook fan page, if you are out and about sporting your Be Change shirt or have photos of you in a race wearing it, be sure to post it!!

We want to hear from you!

Lastly, be sure to register to run CIM.
Changing lives one step at a time!

BE THERE. BE A PART. BE CHANGE.

Sherene Gruver
Program Director
www.bechange.cc

Not A Runner? Think Again.

This is the type of story that drives me. Sherene Gruver.
Last summer, Thursdays started early. I met her and her friends at 4:30 AM for interval training. We ran repeats to help strengthen her cardio.

In December, she ran the CIM and finished.

Read of her amazing story.

Day 132: Saint Snowflake

It has been a tough two weeks. Since Character Combine, the team has been maintaining full throttle as we head feet first into Evening of Dreams. Michelle Purcell and team have pulled off a series of miracles to make the evening incredible.

Tomorrow night, nearly 700 people will gather in Capital Christian High School's Performing Arts Building. Special Needs Students will hit the red carpet (or since we are doing a Wizard of Oz theme a Yellow Brick Road) and lock arms with their date. The 150+ dates are made up of couragous student athletes who set the standard for leadership. These athletes from across the city are excited to Be the Change!

Two hundred volunteers, nearly 100 VIP Community Leaders and close to two hundred parents of the guest round out the evening.

Its said that in order to become a Saint, you have to complete three miracles. Michelle, Abbie, Travis, and Sherene, you are all Saints.

Michelle, you are Saint Snowflake.

Peace.

JAS

Day 132: Saint Snowflake

It has been a tough two weeks. Since Character Combine, the team has been maintaining full throttle as we head feet first into Evening of Dreams. Michelle Purcell and team have pulled off a series of miracles to make the evening incredible.

Tomorrow night, nearly 700 people will gather in Capital Christian High School's Performing Arts Building. Special Needs Students will hit the red carpet (or since we are doing a Wizard of Oz theme a Yellow Brick Road) and lock arms with their date. The 150+ dates are made up of couragous student athletes who set the standard for leadership. These athletes from across the city are excited to Be the Change!

Two hundred volunteers, nearly 100 VIP Community Leaders and close to two hundred parents of the guest round out the evening.

Its said that in order to become a Saint, you have to complete three miracles. Michelle, Abbie, Travis, and Sherene, you are all Saints.

Michelle, you are Saint Snowflake.

Peace.

JAS

Day 100: Devil Mountain

A brief update. I am on a journey to run everyday in 2011. By early February, I missed my first day. Yet, over the course of the first 100 days, I have missed a total of 8 days. 92/100. If it were a math test, I'd still get an A.

"A daily run must consist of at least 2 miles."

So making a run on the driveway for 2 minutes doesn't work. For the most part, I have enjoyed it. I am not allowing any pressure to run effect me...yet. On one occasion I was driving home from the airport. I had traveled all day and had yet to run. I hustled a run in street clothes that bled over the midnight hour. The fun of it was that I made sure to complete 2 miles after midnight so it counted! (I still ran that afternoon.)

Effects
I have remained injury free until lately, where I have had a little tenderness. However, I finished the Asics vs Nike Vomemro challenge and have gone back to Nike. The tender is residing slower that usual but its having to do it while creeping a slow two miles.

Endurance
I have enjoyed running tired. My legs are fatigues averaging 6+miles a day. Each AM, it takes a bit to loosen up. Once I get going, I feel great. Learning how to run tired is a mental battle much more than than a physical battle.

Ahead
I am looking forward to Devil Mountain. The Mt. Diablo 60K is on May 1 and brings with it 10,900 feet of elevation. Its truly a beast. Both Jimmy Dean Freeman and Ray Sanchez have smiled and said, "you enjoy that one." I will.

On June 5, I'll run the San Diego Rock n Roll Marathon. July 11-12, the Be Change Team will be crewing and pacing at Badwater. Lots of heat. Lots of hills. Lots of miles.

I love looking ahead. Maybe you have been considering 'movement.' Today, if you are at the beginning stage, get a pedometer at Walmart for $5. Put it on and today, try to get 3000 steps in. Tomorrow, 5000. Set a goal to have your first 10,000 step day by this time next week.

You can.
You will.
You are.

Much hope.

JAS

PICTURE: Far off in the distance, Devil Mountain rises from the valley floor. Mt. Diablo

Day 99: A Quick Spin to Get Unstuck

Last night I got home from my son's baseball game. Got the kids doing homework and trying to get some emails sent. It was alot of details flying at once.

Do you ever get Acute Stress Syndrome? I have know idea if that is a real issue, but it sounds real. For me, its a case of getting flustered fast. Realizing it was happening, I asked for a few moments to resync and get balanced. Going to Hot Yoga for 90 min was not feasible.

I slipped into the room where the newly acquired treadmill (thank you Chris and Yvonne) is and get it humming. With U2's Live @ Slane Castle, I start to run.

Doors open, music blaring, heart racing. I run.

Within 30 minutes and just under 4 miles, I felt calmed.

Run. Jog. Walk. Move.

Do you realize within you, a best version resides. Sometimes the version of you gets buried by details, circumstances, pain, problems, etc. The reality is takes movement to clear the madness.

The worst thing I could have done is become stagnent and stale. Stuck. When I don't keep moving forward I get stuck in a moment that I can't get out of and surrounded by all that I can't leave behind.



"You got to stand up straight, carry your own weight..."

Waiting won't work. Later will not be better.

Do it now.

JAS

Day 98: Taboo Tuesday: Voices

Each of us will face the inevitable voices that bark at us while running. Its a taboo topic to ask your running buddy, "What are 'they' saying to you?" They may want to have you evaluated. Regardless, if you have ran for any time, "negative-self talk" has crippled your forward motion.

Here are the three most frequent messages rattling around my head when running.

1) "You are not strong enough to finish this distance." Solution: Shorten the distance to a single step and respond, "I am able to finish this distance."

2) "You are not running fast enough and 'those' people will think you are weak."Solution: I have chosen to compete against myself. Rarely can I ever identify who 'those' people are. In fact, 99.9% of those observing are proud of your progress and are cheering you on. (Maybe someday I'll talk about the .1% who are not pulling for you.)

3) "That pain is going to cause a life long injury."Solution: Running is an ongoing dance with comfort and discomfort. There is a big gap between percieved pain and phantom pain. Pain needs to be seperated from injury. Running for 30 minutes, 3 hours or 30 hours can cause discomfort or pain. But it may not be injury. It may be your mind trying to throw a mutiny on you. Press on and see if it subsides. If it is there for more than a couple runs, get it checked out.

Around each of our necks is a keyboard. Those who we allow to get close enough to us will have the ability to type messages (verbal and non-verbal) into our mind's hard drive. Surround yourself with people who build you and value your effort.

RUN (no pun intended) FAR FROM THOSE WHO TEAR YOU DOWN.

Peace,
jas

Day 92: Listen to Music?

On Day 92, I am reflective over the last 3 months of running nearly everyday. I say nearly because there have been a handful of days, under 10, that I have for one reason or another gotten in a minimum of 2 miles. Usually, it was due to long travel, schedule, or just sheer "I aint running today" attitude.

Each morning I find myself frantically looking for my ipod and headphones. Music is imperative. For some, very few, music is not part of their regiment. But for me, its a must. Listening to music is therapy. Listening to music is strategic and motivational. At times it can also be a crutch.

Do you listen to music while you run?

Consider these thoughts.

1. "Its Therapy"
I choose music that untangles my mind through its rhythm and lyrical content. Anyone who looks at my ipod would wonder what is up with my choices. But in reality, all types of music help me process. I have playlists called "LONG RUN SLOW' and list that say "PAIN". I have a list called "HAPPY" and even one called "DARK." Music motivates me and helps me put words to what I am feeling in my mind and heart. Once I understand it through the voice of another in song, it helps me untangle thought...while running.

2. "Strategic"
Regardless, each list is designed to move my mind to a better place. While running, I am cautious to not listen to music that will AMP me and cause me to run to fast. I also have music that AMP me to run faster. I am fanatical with rhythm and even the "beats per minute." BPM's equates to the tempo. On specific runs, I use music as a cadence maker. Like a metranome the down beat drops as my foot drops. If I slow down, I get out of sync. I have learned that if I am to run at my desired pace, I have to have music that is about 102-104 BPM. Thats how many footstrikes I seek (Cadence of Foot Turn-Over) each minute. Based on the length of your stride, that equates for me to be between 9 and 10 min miles over long runs.

For shorter, fast, interval workouts...Metallica. :)

3. "Motivational"
My friend Jimmy Dean Freeman who runs the So Ca Coyotes (A soon to be a "Runner You Need To Know Feature") has reminded me that with music everyone has a Power Song. A Power Song is the song buried in a play list that can turn your soul up. Its the song that can get you out of the "woe is me" funk. Its the song that when you get to the base of a big climb, you cue it up and hunker down and tear that hill a part. Power Songs motivate you.


Whats amazing to me is how goofy some of my power songs are. From a Jason Aldean song to a song from the Cure- From a Dave Mathews song to an occasional song from an obsure Tracy Chapman CD...I am motivated by music. At the same time, I am always a few clicks away from my most current Power Song. Yes, they change often.

What are you listening to? What songs motivate you? If you are not a music listener, can you give it a try?

Do what is best for you. Regardless, just run.


JAS

Day 91: Hot Yoga Hurts So Good: Taboo Tuesday

My friend Greg Bomhoff (Twitter @24hourrun4kids) and I have been dabbling in Hot Yoga. Called Bikram, this yoga is practiced in a room that is heated to 105+(f) degrees to intensify and cleanse while stretching and sweating out toxic build up. Oddly, the Bikram Studio is owned and operated by an old friend who I hadnt seen in 25 years.

Greg and I have patiently and humbly :) taking our places in the back of the room where the Newbies gather. Over a 90 minute session, a series of 26 poses are walked through, twice. At times gasping, most of the time aching, the Bikram Instructor, patiently challenges each attender to push further and stretch deeper than the time before.

Frustrating. Hot. Challenging. Painful. Relaxing. Each of theses words adequatley describes the range of emotion that I feel.

But what do you do when you are faced with a challenging environment that moves you to the brink of feeling vulnerable? What do you do when the pain and stress, the agony of potential failure hovers over you like a hurricain of insecurity.

Oddly, this is Taboo Tuesday.

The reality is many people skip things like running, exercise, pilates and in this case Bikram's because of a few reasons that NEVER get talked about.

1. Hatred of Pain
Sometimes pain, not injury, are the bodies false attempts to mutiny your motivation. Pain stimulates as a way to stop you from progressing further down a path of resistance. However, resistance and friction are the keys that develope muscle and strength. When being pushed beyond comfort, sometimes mental more than physical, the best version of you emerges.

2. Resistance to Calm
I enjoy the heat, the burn, the pain, the challenge. Yet, while in Hot Yoga, there is one pose that is constantly inserted in between other poses. Called Savasana - corpse pose- this seems simple and relaxing. But for me, its hardly that. Savasana is to lie on your back, eyes looking straight up, while breathing in a calm rhythm. It has great function:

•Returns cardiovascular circulation to normal
•Slows heart rate, reduces blood pressure•Teaches complete relaxation
•Stills and focuses the mind

"Stills and focuses the mind" is the part I struggle and resist. Lying still, I struggle. Taboo is walking down the trail that stillness leads to. A mine field of unfullfilled goals, shattered dreams, unreached summits, unused potential, pain, problems, etc, are what rushes in the moment I assume the Savasana position.

My first emotional or mental response if "flight." My first physical response is "fight." These two emotions joust as I lie still seeking to slow my mind down. To be still, to remain focused on "no-movement", to bask in the brokeness, some believe it makes you better. As Fight AND Flight fatigue, so does my rebellion towards calm. Chaos melts away. Confusion and self-criticism drip off my mind more abundant than sweat drips off my head.

Savasana - corpse pose


Today, recognize savasana is not new.

Its called rest.
Its called rhythm.
Its called renewal.

Sometimes stillness is more difficult to obtain than strength.

Today, seek to, just try to embrace one thing that makes you uncomfortable. Your mind is stronger than you may think.

"Don't mind the pain. The pain will block out the pain."
-Karen Ernst Fitzpatrick


Until then,
jas

Day 73 : Enjoy the Pain

Enjoy the Pain
By David Goggins

A lot of people think that I have been running my whole life. The fact is that I hadn't even ran a marathon until November 2005. I came off of a deployment from Iraq and I heard that several SEAL/s had been killed in a combat situation. I wanted to do something to raise money for their families.

Being a SEAL, I knew that selling hot dogs and having a bake sale wouldn't do it. So, I googled the 10 hardest events in the world and the Badwater 135 came up. I called the race director and explained the situation. He was somewhat amused that I had never even ran a marathon and wanted to attempt one of the hardest foot races in the world.

After talking with him he made it very clear that this race wasn't to be taken lightly and that I would have to qualify in order to participate in the race. I had to qualify by running 100 miles in 24 hours. It just so happened that there was a race in San Diego the following weekend. It was a 24 hour race where your run straight for 24 hours around a 1 mile track.

So, six days later my wife and I grabbed a lawn chair, lunch box cooler, Myoplex, and Ritz Crackers to take to the race. That's right... only those items. Also keep in mind that I weighed a lot at the time.

I took off running and felt good for about 70 miles. Then I stopped to take a break. That was the first problem....I sat down in the lawn chair and my blood pressure went crazy due to poor nutrition. I sat there for about 10 minutes and I had to go to the bathroom really bad. When I attempted to stand, I quickly realized how bad of shape I was really in. I was so dizzy that I couldn't stand for a second. So, after retaking my seat in the chair I looked at my wife and told her that I had to go to the bathroom. She looked at me confused. So, I told her more clearly... "I'm going to take a s*** on myself in this chair."

And so I did...

I then saw the blood running down my leg when I urinated.
My wife being a nurse informed me that my kidney's were shutting down and that I needed to go to the hospital. I told her that I had 30 miles left. She helped me up and we started walking around the track at a 35 minute mile pace. I asked her If I would complete the 100 miles in 24 hours at this pace and she said no. So, I did what I had to do and some how by the grace of God started running again. I completed 101 miles in just under 19 hours. I had broken all the small bones in my feet and my kidneys were failing.

My wife drove the car onto the race course and put me into the back of the car. We live on the second floor of an apartment complex and we had to somehow get up the stairs. So, I draped my arms around her neck from behind and she had to practically drag me up the stairs. After she put me in the shower and she saw that I was urinating dark dirt brown, she begged me once again to go to the hospital. I looked her in the eye and said...

"Just let me enjoy this pain I'm in."

And I did. I enjoyed how hard I had just pushed myself and I wanted to feel every bit of that.

Day 72: Running in the Rain

Some hate it. I like it. The rain brings a tranquility to a run. I pull the headphones out and listen to the rain hit the ground. Some have said to me that they hate it because they get wet. I don't mind it.

I definately layer up if its cold. UnderArmour and a rain layer usually allows me to stay warm. The reality is there will come a time when you have registered for a race and it will rain that day. Then what?

You definately don't pull out of the race. Do you? But if you have never made peace with the rain, you won't enjoy the run.

Consider the alternative...the heat in July.

Your call..heat or rain.

I'll take the rain.

Jas

Day 71: Taboo Tuesday: Chaffing

Running along, I could feel my UnderArmour under shorts rubbing oddly on my inner thigh. I know, taboo topic. Yet, I could feel the hot spot of chaffing starting to occur. And at some point it will happen to you.

This past weekend, I was approaching my Mile 2 of Way Too Cool 50k. Down a steep grade, each runner waited patiently to cross a rushing creek. Knee deep run-off was freezing and splashing. The next 28+ miles would be ran in sloshing shoes, wet shorts, and an anxiety riddled question that kept bouncing in my mind "how many creek crossings would there be?"

The bigger question was actually, "will I be running in wet clothes all day?" Yet digging deeper was I was really asking, "will I blister and chaffe on my feet, legs, thighs, etc?"

I know taboo to talk about.

Chaffing is the skin's natural reaction to prolonged exposure to surface irritation such as friction and/or pressure. Typically, chaffing can be caused by a variety of normal activities and should not be cause for concern unless it is extremely severe. We have many layers of skin, and while our cells regenerate and repair themselves over time, chaffing can occur over the space of a day, or even hours. Add moisture from creek crossings and you are in for a long day.

Chaffing can be brutal. (Not for the faint hearted. This is a Western States Runner's Chaffing.)

So how to fix it.

1. Don't cross the creek.
That is not an option but often you can follow a path that others won't look for and move up or down creek a bit and often find a place that is a little more shallow. Stay dry above your waist at all cost.

2. Carrying a dry pair of socks?
If it were only one crossing, perhaps. However, by race ending, we had crossed at least ten creeks...or it seemed. If running in dry shoes is not an option, prepare to doctor blisters on the fly. Two things we can talk about later....blister care and dry fit socks.

NEVER WEAR COTTON SOCKS. COTTON IS ROTTEN.

3. Carry a Glide Stick.
Perferred is Body Glide.
Body Glide is the best remedy for chaffing and possibly blistering.

Regardless, just keep running.


jas

Day 70: Post Race Recovery

For many runners, today represents the day after the big race. Locally, here in Sacramento, many of our Be Change runners ran Saturday in the Way Too Cool 50k. Yesterday, a whole slew of runners ran the Shamrock Half Marathon.

Regardless of distance, anything over a half marathon requires some recovery strategy. Sedentary post race sulking won’t get work. All of the below are under the assumption, you iced quickly post race. (IE: Ice Bath, Acute Ice Stick, Ice Packs, etc)



Here are three tips to consider.

1. Assess Your Body
Seated or standing flew your lower body. Flexing your legs and buttocks will help identify areas of soreness. Ice there again. An ice bath on Day 2 post run will help lessen any stored up swelling.

2. Run ASAP
Your body wants to sit around, but your legs need to get moving. Ironically, the only things that will make your body feel better is a run, or should I say, some type of movement. Lactic acid has built up in the muscles and movement causes blood flow to increase to the muscles that are broken down. A blood rush will flush the lactic acid into the circulatory system and help minimize soreness. Get moving. Two miles slow that mix jog, walk, jog.

3. Search Out Your Next Race
To avoid post-race mental meltdown, start searching for your next race. Get online and register for something of equal or longer distance in the next 30 days. Yes its possible. Continue to build on your running plan. Take the distance you ran and insert that into an equivalent running plan that has that distance as the long training run. If you did a half marathon, use the 13 as the long run of an 18 week training plan for a 26 miler. If you did a 50k, that was a 31 mile training run as you ramp up for a 50 miler.

Remember the best is yet to come.

Recap: Ice, Assess, Run, Register, Repeat.


JAS