Ice Bath 2.0



Do You Fear the Ice Bath?



Ice baths. Who loves 'em?  Not me; but like long runs, tempo runs, cross training, stretching, nutrition, blisters and bruises, they can be an integral part of the long distance running experience.  As an obsessively pain-adverse personality, kind of a baby according to my wife, I am in quest of the most effective, yet painless as possible technique of being submersed in Titanic survivor-like water, just for fun and  recreation.

So, here is the latest variation of my ice bath development:  Yesterday after a 20+ mile long slow distance run, I limped into a convenience store on my way home from Shelby Farms.  I purchased a pint of Dutch chocolate milk and two bags of ice.  After burning an approximate 2400 calories according to my Nike+ iPod reading, that chocolate milk was as delicious and satisfying as eating a quart of Baskins Robbins ice cream, and as guilt free as munching on a carrot or celery stick.

The last few ice baths I've had were very difficult on my ankles.  I have bird-like legs, especially at the ankles.  It's the only thing I have in common with the late Paul Newman -skinny white legs.  I'm not sure if it's because my ankles are mostly chicken bone, but they burn like fire in the ice water...an irony I could do without.  So yesterday it occurred to me: why not leave my socks on?  I have been wearing some thicker, Adidas charcoal gray socks on my long runs, that go up over my ankles.  Also, in the past as the cold water is rising, my bottom is very uncomfortable on the tub bottom. So, in yesterday's bath I put a towel, folded over twice, making a nice seat cushion in the tub.

I use the The boil the lobster method.  This is named after the process of putting a live lobster into a pot of cold water and then turning on the heat.  In the cold water the lobster doesn't realize lobster bisque is on the evening's menu.  The same can be said, for opposite reasons for me in the cold water, getting gradually colder. It seems easier at least for me, rather than plunging into the icy water. You may be of a different persuasion on this aspect. Ask yourself: would you rather rip the bandaid off all at once, or peel it off slowly?  For a obsessively-pain-adverse personality like me, peeling is preferable. Maybe I have those chicken-bone legs for a reason...

So, in a nutshell, here's the procedure I used:

Make a nice cup of hot tea...I like Tazo Ginger Green tea.
Put on a long sleeved shirt or jacket. I like a jacket that zips all the way up, so I can take off without pulling over my head.  Also, a hoodie or cap on the old noggin to keep in as much heat as possible on the brain.
Put on a thick pair of ankle or calf length socks.
Place a thick towel, folded over a few times where you'll be seated.
Put one bag of ice at the end of the tub where your feet will be.
Settle down into the tub on the nice soft towel and turn on the cold water.
When the water covers your legs...knees, ankles, thighs and all, add the other bag of ice. Whooooooheeeee

I stayed in for about 20 minutes, which seemed like an hour...but not like a week like usual. With my socks, the towel, hot tea and the hoodie, it didn't seem that bad...quite tolerable actually.  And today?  My hips have a little ache to them, but the knees are good, ankles are good, feet are good. The young lady at the convenience store where I bought my ice and chocolate milk yesterday, wouldn't recognize me today by my gait, anyway.  I'll walk a little tomorrow and then be back on track Tuesday for a 5 miler for my marathon training.

I hope this helps you get into the pool.  And, I'm not convinced this is the ice bath to end all ice bath knowledge. So, for my aching body's sake, if you have a tip you like to use, please forward to me.  Ice Bath 3.0 is out there somewhere; I'm sure of it.

To Get to the Finish Line, You Need a Long Term Plan

The first lesson running has taught me or at least reinforced with me is to have a plan.  I started running rather late in life, or rather, I started running and stuck with it rather late in life.  I had started running on several occasions going all the way back to High School.  But, after each attempt at running I always felt that it was too jarring for me.  And especially after a day or two, when my hamstrings burned, my knees ached, and my calf’s screamed in agony with each step I took, I concluded that running just wasn’t for me. Why would it be for me or anyone for that matter, with all that pain?  “No pain, no gain,” just wasn’t for me.

Maybe it was because I was older this last go around, that I figured I should read what experts had to say about running.  So, I picked up a running magazine and started to read up on the sport.  I came across two guys who have guided me through the past 3 ½ years without too many aches and  pains; however they have given me enough encouragement to keep me out there, running longer and longer distances.  In the pages of Runner’s World, I stumbled across John “the Penguin” Bingham, and Jeff Galloway.  They are a perfect combination for me: I waddle like John, and the run/walk system proposed by Jeff has kept me on the road for all this time.  I’m sure I would have given up on the sport, like in year’s past had I not found that speed, and/or constantly running are not essential parts of enjoying the run and being part of the larger running community.

I used their plans to train for my first 5K back in July of 2007.  And I’ve used their plans to train for everything in between, including my current program to get me through my first full marathon this coming December.  Without a plan, I would be running/training by feel.  I don’t think that would be quite as effective.

I also sought the guidance of local experts.  The guys at my favorite running store, Breakaway Running are runners.  They are serious runners who compete in local races and even in the Boston Marathon.  But they welcome in waddler’s like me as if I was Ryan Hall.  A funny thing about them: they are not sales people.  They are runners who love running, and love sharing the running experience with all kinds of runners, run/walkers, and walkers.  Their goal doesn’t seem to be to make the sale; their goal always seems like they want you to get the most enjoyment out of running with the shoes, or shorts or shirt, or whatever you walk out of their store with. The guys and gals at Breakaway sponsor clinics and weekly training group runs to guide and help people of all talents and abilities develop into the best runners they can be. I’m sure there are Breakaway stores all over the world helping runners along their particular path.

So, why would anyone consider attempting anything of significance without a plan?  A business would never go to the bank for a loan, or attempt to start a business without a solid business plan in place.  One wouldn’t build a house without blueprints.  Who would set out on a long journey without a plan; even if you knew the route, you’d still have to plan for stops along the way to refuel the car, maybe stop overnight, or at least stop for meals.  A plan is simply essential to any long term endeavor.  And isn’t life a long journey, a long term endeavor?

If you have a plan in place for your marathon training, and you follow a plan in your business, what plan or program are you following in your life? Do you have an expert to help mentor you along the journey of life?  As I have mentioned before about the 3 legged stool, life must be treated as one of those legs; so if you are planning your runs, your meals, vacations, money for the kid’s college, your business,…whatever,  you need to have a plan, with experts in your life, in order to keep it all in balance.

My Christian faith tradition includes an enormous library of directions, guides and information from the Bible, the early Church Fathers...and Mothers, to spiritual writers and mystics down through the centuries.  Some of my favorites include Thomas Merton, Henri Nouwen, Kathleen Norris, Paul Coutinho, Joyce Rupp, James Martin, Thomas Keating, among many, many others.  I also visit with a Spiritual Director whose gentle guidance helps me stay on the right path.  And I belong to a larger Faith Community that encourages and nourishes me in my faith journey. 

My spiritual life and running life have many similarities: I have a plan, I have a mentor, and I am energized by the larger group.  I hope today your spirits are given the attention they need to help you in your marathon of life.

5 Lessons Running Has Taught Me to Help Keep My Life in Balance

Ever since I’ve been into distance running, all 3 years or so, I have worn Asics Kayanos. I love the snug fit of a new pair, and I love even more the way they seem to age so well with my feet.  But, this is not a review about my Asics.  For, I not only love the shoes, I love the meaning of Asics. To quote from the Asics website:

“In 1949, Mr. Kihachiro Onitsuka began his athletic footwear company (Onitsuka Co., Ltd.) by manufacturing basketball shoes out of his living room in Kobe, Japan. He chose the name ASICS for his company in 1977, based on a famous Latin phrase "Anima Sana In Corpore Sano", which when translated expresses the ancient ideal of "A Sound Mind in a Sound Body." Taking the acronym of this phrase, ASICS was founded on the belief that the best way to create a healthy and happy lifestyle is to promote total health and fitness.”

My father would love this from Mr. Onitsuka; they apparently both had a love for the Latin language.  But, for my life, I would like to add “sound spirit,” to this equation.  A fine gentleman and friend of mine, Don Jordan shared with me some years ago that life was like a stool with three legs.  All of the legs must be in balance or else the stool would wobble, and possibly tip over.  So for this discussion, I would like to propose a three legged stool with sound mind, sound body and sound spirit as the legs. And I’d like to share how running has given me some lessons to help me keep all three of these facets in balance for my life. 

I’ve come up with 5 lessons that I have learned while hitting the pavement, through the heat and humidity, cool icy breezes and glorious blue-sky days; with red sky sunrises and orange sunsets through the trees, and everything in between; from dry dusty gravel roads, paved-paths through the woods, and big diesel-engine-roaring main drags. We runners know all the natural elements that accompany us along the miles and miles as we search for truths, joys, accomplishment and ourselves.

And so, here are my 5 lessons that come from my “road less traveled.” These have been beneficial in helping keep my three legged stool of life in balance.

To Get to the Finish Line, You Need a Long Term Plan

But, Sometimes You Need to Focus on the Moment

Without the Right Fuel, You’ll run Out of Gas

Rest Days are Important

Running and Life are Better with a Group

In the coming days, I will follow up with thoughts and examples of how these lessons fit into my life, and I look forward to comments and experiences you may have that have meaning for you as well.  So, for this Friday I hope you have success in your endeavors this weekend, and that you may find peace and balance in your life.

One of the Many Reasons, Why I Run

Dad and Sean, Elvis Presley 5K

You know how running can clear your head, and let you see things you had never noticed before? But then all of a sudden, out on the road they become so lucid and simple? Well, I had an amazing revelation like that today while running with my oldest son.  Here it is:  I am short. I am short, and my legs are real short. 

I’ve suspected this for some time now.  For instance my favorite place to buy slacks is Lands End, because I can order them online and get the 27 ¼” inseam that I can’t seem to find at any of the stores at the mall.  When I buy running shorts, the 5” or even 3” inseam fit me fine; nothing like the NBA sized shorts I have to choose from in most other styles.  Thankfully the rumpled-around-the-ankle jeans look has been around for sometime, so I’ve been quite fashionable in that respect.  Last week I was at my mother-in-law’s house, and while sitting on her slightly elevated couch, my feet couldn’t touch the floor.  I felt like it was just about time to head off to kindergarten. These things seemed to indicate some kind of height deficit, but nothing really I could put my finger on.

But this morning while running with my son, the nature of my short stature slapped me in the face like the odor from a pair of old running shoes, left in a gym bag for weeks at a time.  Even though he is 6’5”, a full 10 inches taller than me, I noticed for the first time this morning his foot strikes didn’t quite coincide with mine.  So, I asked him to count his right foot strikes, while I silently counted mine while timing us both.  After 30 seconds I asked his count: 32.  Mine was 40. And of course you have to double that, for the two feet we both have, his again significantly larger, and then double it again for a full minute.  The grand totals: 128 for him, 160 for me. For every minute we run, I have to take an additional 32 steps to cover the same ground.  We were running at a pace of 11 minute miles, (my pace not his…he was just hanging back with me) so I was taking an extra 352 steps per mile. Over the course of a marathon, that would be over 9,000 additional steps for me to cover the same distance vs. my son… 

All of a sudden I feel like the Tim Conway character, Dorf.  For me to do the same amount of steps that he does to finish a marathon, 26.2 miles, I would only have to run 20.96 miles.  Or another way to look at it, for him to the same amount of steps as it take for me to finish a marathon, he would run 32.75 miles.

But then I am reminded, that it was a beautiful clear cool morning.  I had two good, albeit short, legs to move me along the pavement, with all the grace and semi-speed I could muster.   And best of all,  I had the chance to talk about life and love and silly stuff for an hour with my young adult son, (who for some unknown reason still likes to hang out with me); he took the time to come over and waddle along with his short stepping, goofy dad.  I realized that short stepping is not the worst thing in the world.  And if I have to run harder and longer, just to keep up, well, that’s what the training is for. And as long as God gives me the breath to power the heart and lungs to push the blood and oxygen through the muscles…(hey for me it doesn’t have that far to travel…an advantage!) I’ll be there enjoying every minute of it. Those are the moments that make running the joyful and life giving activity that I love so much.

My Breakfast of Champions

Let me be clear about this: I am not an elite runner. I am not even a moderately fast runner. As I’ve written here before, I'm a disciple of "The Penguin," John Bingham, which means I am a "waddler." I did finish second in my age division in a 5K race a few years ago...there were 3 guys in the division that year. So, I beat one other guy. My mom was so proud. It was a cold February day, and there was also a 10K race going on…that’s where most of the real men were running. I didn’t even stay for the awards ceremony, not thinking I had any kind of a chance of placing, and so I missed out on my trophy. And then I did finish 3rd in my age division in a small race a few weeks ago- there were 6 guys in the division in that race, so I beat 3 other dudes. I actually stuck around and picked up the plaque in that one. My mom was real proud about that.

My point is simply this: I love running and eating fairly healthy, to feel the best I can. For me running is a relative thing...I compete mainly with myself, and as long as I keep ahead of myself, I feel like the years are not overtaking me quite so fast. So, I thought I'd share my breakfast with you. It's some pretty simple stuff, but put together it's a powerhouse of vitamins, fiber, nutrition, omega-3's...and the best part -I've been eating this same concoction for over 2 1/2 years, almost every day! And I never get tired of it. If you get this right, it tastes like a fruity ice-cream, with the cone crunched up in it. Tell your kids, "It’s an ice cream cone, in a bowl." …I guarantee, they will love it.

1 cup Nature’s Path Organic Multibran cereal
1/3 cup frozen berries...blueberries, mixed strawberries, blues, raspberries
3 tbs Stonyfield Organic Low Fat Vanilla Yogurt
3 tsps chopped walnuts
3 tsps ground flax seeds
1/2 cup Silk Heart Health Soy Milk

I put the frozen berries in the bottom of the bowl, add the ground flax seed and walnuts, yogurt, and the soymilk. I mix that all together, and then add the cereal.

The frozen berries, slightly freezes the soymilk and yogurt to create an ice cream-creaminess, and the crunchy cereal gives it the ice cream cone effect. I've tried other cereals, but this one is the only one that holds up the crunchiness, and it's pretty darn good for you to boot.

So there it is, my Breakfast of Champions. Give it a try and see if it doesn't get you down the road a little quicker.

Saturday Morning's Long Slow Distance Run

This past Saturday morning I set out to attempt my longest run, ever. As I have mentioned in this space before, I am training for a full marathon in early December; The St. Jude-Memphis Marathon on December 4. I have 4, 1/2 marathons under my belt over these past 3 1/2 years, and I figure I'd better have a go at the full, before I get much older. So, according to the training schedule I have been following, Saturday was to be a long run, 14 miles long.

Just a brief side note here: I am using what I am calling a hybrid program of both of my running gurus, Jeff Galloway and John "the Penguin" Bingham. I was in my favorite local running store, Breakaway Running earlier in the week talking with the staff about my program, and it was suggested that John's program which only takes you up to 20 miles may not be the best way to go. I already have a fear of getting to the 1/2 marathon split and thinking "Oh my God...I can't do this 13.1 all over again!!!" And so, I'd like to eliminate the thought on race day of, "Oh my God, I just passed 20 miles and I still have a 10K to go!" So, I'm working to increase some of the miles so I get to or at least closer to the 26.2 of the full marathon. According to the "Penguin" schedule, I was supposed to do 14 miles on Saturday, but in the back of my mind I really wanted to go further. On Tuesday I got in almost 6 miles and on Thursday I did 3.5 in preparation for the 14+ on Saturday.

Saturday morning was gorgeous. At 7:00 am when I arrived at Shelby Farms, the skies were clear blue; the sun was just coming up over Patriot Lake, still blanketed with ghostly fog. The park was filling slowly as there was a charity walk/run around the lake and a major High School cross-country event along the north side of the 42 hundred acres. I had a tough time getting across Farm Road to make my first leg of my run. But once I got past the building traffic I got my iPod music and my Nike+ workout set. I headed slowly to the east, facing the rising sun, onto the gravel road that gently rolls along Walnut Grove Road. Of all the trails and roads on the park, this always seems to be the "road less traveled," which is fine with me. I waddle along in a world of my own, as my feet gently strike the loose gravel, silky dirt and dried grass. It's a sacred connection as I step lightly on mother earth, feeling so connected to all the other living things and beings similarly attached to the planet.

At the top of the second hill, the road turns to the north and heads into a "leash-free" dog area. I'm not a dog owner, but I love to watch the endless variety of dogs, enthusiastically flying though the grassy fields, wagging their tails and tongues in celebration of a freedom they do not have back in their high wooden fenced suburban homes' yards. At that moment, I share the sweet feeling of freedom in my movement along the winding country road. Running gives me this feeling of freedom, from fears and worries; from deadlines and bills due. How ironic this is, since Shelby Farms was at one time a prison farm. Maybe as I run, I am picking up from the ground, the feeling of freedom the prisoners must have felt as they farmed the soil and enjoyed a break from their prison cells.

I came to the turn-around point, about 2.5 miles, and I headed back in the directions from where I had come. I ran along the same road, but it was totally different as I headed with the sun at my back and a nice cool breeze in my face. I passed a few folks on the road- or rather, I passed by a few fellow runners as they headed back towards the leash free area. I NEVER pass folks, other than walkers, who are going the same direction as me. I'm a slow, run/walker, so my 12:20 pace is never a passing gear to other runners. But I love it just the same.

I made my way back to the heart of the park, and it was rapidly filling up. Cars were steaming in like the blood pumping through my working muscles. There were tents, and rides, and inflated jumping contraptions, and corn-dogs frying. Wow did they smell good. I worked my way up the hill going away from the visitors center, and the normally empty grassy hills were filling up with cars. I then headed past the horse stables, and again, normally empty grassy fields were filling up with cars all along the north side of the park. The cross-country event had folks in from Mississippi, Arkansas, counties from West-Tennessee, and I even saw a car from Vermont! The teams of lean arms and limbs, and long haired teenage boys, and whisper thin girls were all around, stretching and twisting and jogging in unison. To me there are few things more graceful than a group of 5-10 young folks jogging together as they warm up for a big racing event. They remind me of a school of fish swimming through the ocean, or flocks of birds- all connected, all moving nearly as one. They also remind me that I wish I had started running when I was their age, instead of waiting nearly 30 years later to start. But, I'm happy I finally started...better late than never.

I was using the Jeff Galloway system of running 30 seconds, walking 30 seconds, running 30 seconds, walking 30 seconds, over and over again. I was feeling strong, like I could run/walk all day long. As I made my way past the major cross-country activities, I closed in on about 7 miles. I was loving the beautiful crisp day, the whirlwind of activities in the park, and my mostly-70's era rock and roll play list of 30 songs I had put together. It occurred to me that if Led Zeppelin perfected the honky-tonk, blues, rock and roll of the Mississippi delta, the Allman Brothers refined it to take it to Carnegie Hall. Have you ever really listened and heard the pounding piano on "Rock and Roll," by Led Zeppelin? It's as if Jerry Lee Lewis himself was killing that piano!

The trail worked me back to the visitors center, and I made my way past Patriot Lake for the 3rd and final time of the day. I had a tough time crossing Farm Road again, as the traffic continued to snake into the park. But, then once again I ound myself on a long, dusty gravel road, making its way through soybean fields. Except for the hum of traffic from the 4 lanes of Walnut Grove Road a hundred yards to my left, I could have been in the middle of the country side somewhere...miles and miles from the hustle and bustle of a million person city.

It was beginning to heat up a little bit, but my Gu packs, and Nuun tab drinks from Breakaway Running were keeping me cool. I hit the 8 mile mark as I passed my parked car and I continued on down the gravel road. I tried to calculate a turn around point ahead, so that I could get in at least 16 miles; I was still feeling strong. After a bit of adding and subtracting, I figured when I hit 12 miles, I'd be four miles from the car. So, I waddled along striving to get to mile 12 where I'd be able to turn around and head home. When I got to mile 12, I still felt strong, but I knew I didn't want to push too much further. I knew I needed to make incremental improvements and that to go "too" far, could put me out of the program for a time to heal from an overuse injury. And so, I thought about how much further I could go on my next long slow distance run, and then I thankfully headed back to the car.

With about 2 miles to go, and Led Zeppelin's "Been a long time since I rock and rolled," playing on the iPod, I actually ran...without walking, for about a mile and a half. This was quite an accomplishment for me considering I had been on my feet for over 2 1/2 hours. But, I was feeling quite strong. And I cruised back to the car, dreaming of the cold Gatorade in my trunk, and the chocolate milk I was going to buy along with a bag of ice at the convenience store on my way home. The milk was delicious, and the ice for the ice bath was, well, cold.

Well, it's now Monday afternoon, and I haven't had any soreness at all this weekend or today. I'm beginning to feel more confident about finishing my first full marathon. As I have said before, I am trying my best, for right now, to trust the process. After almost 16, pain free, strong miles on Saturday, I'm beginning to believe!