How to become a better runner? Start and Finish at the Same Place

I have been a runner consistently since 2012.  It is certainly not a long time, and I feel that despite the plethora of available information today about running, I have gained all of my experience by mostly trial and error. Through failure and progress, I sense that I have moved forward in a short amount of time.  Case in point, I feel that my finishing times have stagnated over the last year.  I have tried long runs to build stamina, and short interval runs to become faster, yet both of these ordeals have either driven me to run  too slow or to become too tired too fast.  However, I have finally discovered something that has helped me improve my running speed and endurance.  Over the past three or four weeks, I have been doing mostly timed tempo runs that demand me to start and finish at the same place—no I don’t walk the first half and jog the second half to finish early!  Seriously, depending on the duration of the run, I go between 15-25 minutes one way  and then turn back and hope to finish where I started in the same amount of time.  Usually, I finish about 10 seconds late; however, yesterday I did a longer run for 50 minutes and I strangely finished almost a minute sooner, and I was not ever that tired to boot!  Moreover, I went out today in the summer heat and did 20k at a moderate marathon pace (around 5:00/km for me) and all things considered I was not really that tired.   

So dear reader, if you are reading this I whole heatedly suggest trying these runs. They are painful at first.  And in the beginning, you will wheeze; you will shuffle your feet; you will curse.  In the end though, it will  really pay off in dividends.  I will be doing these tempo runs for the next three weeks, with the exception of a  long slower run on Sundays to build up my marathon stamina.  As a result of this, I am hoping to finish with a PB at the Warsaw Praski Half Marathon at the end of the month.  I am optimistic and hoping for the best.

How Absent Minded Runners Get Sick

As a runner living in Poland, it is always such a challenge to avoid catching the flu.  The winter can get quite frigid and the early spring temperatures fluctuate on a day to day basis between comfortable and frosty (as it was today.)  During these times, I work so diligently to dress properly, to hydrate enough, and to get enough sleep.  Alas, despite my best efforts, these past few weeks I must have been a little less vigilant than before  on one occasion in looking out for potential flu hazards and then wham! Lo’ and behold,  I caught a lengthy respiratory cold as a consequence that simply lingered, and then lingered some more for a couple of frustrating weeks.    It’s hard to pinpoint any illness to a specific reason (other than streaking in the snow); however, I would speculate it was a long run I completed three days before I got sick.  As colds can take a few days to incubate, and the fact that the body needs longer to recover on longer runs (my case was 35 kilometers) I will assume it’s a safe bet.  I probably ran too far too early in the season and didn’t think about how sucking in that cold air would affect me. 

When I run, I can get a little absent minded and my brain will switch into its ‘never give up’ mode and that was all it seemed to be focusing on. Also, stubbornly I went out two days later and did a heavy interval workout while the temperature was close to freezing.   As I am preparing for my first marathon in 2015, I was probably a little too enthusiastic and over-ambitious in getting ready.  Call it a rookie mistake if you will.  Nevertheless, just two and a half weeks later; I am healthy and I even finished a 10k run yesterday and even managed 30k today.   However, I made sure on each day to hydrate, put on dry clothes, and to have a rest after. 

Running is a great activity, and I don’t know what I would do in my life without it; however, the body can be a fickle organism and when running long distances in the cold, we really need to be careful.  For me, I like to think I am a conservative runner and I normally tend to opt for the safer options, yet I paid the consequences for pushing it a little too hard too early.  Don't do what I do, but please check out this short article from Runner’s World for some better tips that I should have read earlier.  Stay healthy!

http://www.runnersworld.com/injury-treatment/post-run-recovery-tips 

A Free 106K Ultra Marathon

Dear All in Warsaw,
In June there is apparently a 106K ultramarathon in Warsaw.  It has neither an official registration nor a fee for participating.  It is only essential that you turn up (with a comfortable pair of shoes hopefully).  This seems to be the inaugural race and appears to be quite loosely organized: which can be a plus for us purists.  Regardless, The race/run takes place in Kampinos National Park near Warsaw.  It's a park that is packed full of mostly flat shady paths that stretch into infinity.  As for myself, I am seriously considering this race as I have always wanted to test myself beyond the marathon distance, and it's conveniently located just one or two kilometers from my house.  I just won't want to walk home after the completion.  The race is on June 28 and it starts at 6am.  I hope to see you there.

Here's the link:

https://transkampinos.wordpress.com/

The Joy of Running

Coming to the finish line: Krakow Marathon, May 2014

I was watching the TED talk with Amy Cuddy who claimed that having outstretched arms is a type of non-verbal communication that shows confidence (http://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are?language=en). She goes on to explain how faking certain postures not only lead to making people seem like you are confident, but these displays actually make you more confident. 

April 2014, Orlen Warsaw Marathon.  Completing first marathon of the year.

Nevertheless, I’ve never considered myself an overconfident creature; however, I seem to look confident when I run.  I think it's because I'm just truly happy. 
When I run I feel the same sense of accomplishment that all runners feel when crossing the finish line or just being part of a big race(like a marathon).  It is one of those feelings that is hard to put into words to non-runners.  Yet, looking at us runners doing our running thing, it’s hard to ignore the fact that we look so darn happy when we are exhausting ourselves.  Our smiles or emotive displays of achievement don’t require words.  To people who don't run it probably seems odd.  However, that’s how it is.  Running is an absolute joy for me, and  I’ve noticed countless other runners showing their lust for life as well by giving high fives, cheering with the supporters along the streets and encouraging other runners to keep moving as well.  So I'm not alone here. There is something truly magical about the spirit of the sport that makes me and probably countless others happy.  I don’t know if it makes me more confident as a person, but looking at the pictures from four marathons I've been part of this year, I seem to at least fake it when I run.  

5k from the finish in Poznan, October 2014

 Ironically, in my view, the happiest I look is from the Wroclaw Marathon (pictured at the bottom).  This was my worst finishing time this year.  I guess it isn’t always about being great,  it's just accomplishing something great.

Smiling 12k into Wroclaw Marathon

Long Trail Runs

  

I can't say enough about getting out in Nature during the weekend.

One of the most useless questions one can ask a runner is why he or she runs.  There are many suitable reasons like physical or mental health benefits, guilt free eating and drinking, less stress, weight loss, etc.  However, for me anyway, an honest reason would ironically be impossible to provide.  I just know that the more I run, the more I enjoy running.    Thus, the more I enjoy running, the more I find myself crawling out of bed early; dashing outside, rain, snow or shine, and enthusiastically signing up for races. The more frequently I sign up for races by the way, the longer the distances are.   Now I am running marathons and with the Warsaw Orlen Marathon coming up soon, I have been spending a few hours on Sundays in Warsaw getting more kilometers in.  There’s plenty of space as well.  What is great about living in Warsaw is the amount of park space.  So instead of looking at a long run like it's a long training session, I have happily created a traditional long Sunday trail run around various parks in Warsaw.  Despite living in the capital, I am able to run as much as I want while only crossing one or two intersections.  That’s not bad if you live in a city, right?  Anyway, in the run up to a marathon, it’s nice to have something to look forward to before the big race to break up the tension.  It’s just important to bring enough water as no volunteers are willing to help anyone in training runs.  Anyway, the best thing about these runs is the scenery,  as some of my pics from my jaunts around the North part of Warsaw show.

Run right along the river in Warsaw. Just don't fall in!

there's me getting in the way of the view.