It Ain't Easy: Hills

The plan was to run 3.6 miles on my new there-and-back route. 1.8 mils each way.

My goal was simple: stay running, no matter how slow, the entire way. Hard?

Apparently. I made 1.25 miles. Walked. Jogged another 1.25 miles. And walked home. My pace was unexpectedly

Hills. Hills. Hills. Hills. Hills. Hills.

Hills.

This route has a name. Ridge Road Route. It has beaten me twice and things don't look good the next time.

It is mostly uphill on the way out in a set of rising tiers. It is short but it does not forgive. I'm not in shape to flatten it.

My scale believes I lost 2.2 pounds over what was about 55 minutes walk/jogging. Since my goal is to lose 15 lbs, I think at this rate, I'll be done in two weeks. If only.

Canonized and Funky - 4.727 Miles

4.272 miles run (40:15 - 9:25/mile)
0.500 miles walk

total: 4.772 miles
course: home treadmill

I was not as tight as I expected from the previous run, and, in fact, felt very good. Why? I don't really know, but I'm willing to believe it could be because my overall mileage is still low, my recovery time is two days, and my longest run wasn't especially long.

All of this will accrue, and aching, tired days are ahead if all goes well. Strange to say that but it is true. Stranger still is that I look forward to this. It means I'm still at it. Consistency. I thought about my tea drinking friend. His recent post about preaching tea to the choir has flavors of consistency as well. He sticks at it, keeps trying.

In the meanwhile, regarding tonight, things went well. Spotify was treating me well as I sent songs from iTunes to Spotify (iTunes is not available on my phone, and I'm learning to prefer Spotify). Used an old playlist, and got down to Wild Cherry, finished with a walk to Pachelbel's Canon.

A few videos. The last is a funny look at a famous classical piece.

Wild Cherry - Play that Funky Music


Johann Pachelbel - Canon in D Major


Comedian/musician Rob Paravonian - Pachelbel Rant

Red Bandana: Get Trained by an Olympian

Read this week's Red Bandana: A Runner Dies, A Runner Wins, A Runner Runs (to End Homelessness)

Across the western suburbs, you will find many kinds of running clubs: from hardcore marathoners to "run my first 5K" clubs to pure track clubs. One club, however, is especially unique.

What would it be like to train with an Olympian? Every Thursday evening at the Wheaton College track, you will find Jim Spivey coaching adult runners looking to improve their speed. The Jim Spivey Running Club has been the home of many age group champions since 1990 and has just started the 2011 season.

This is not a marathon training club. Though many of the runners do run marathons, and a few race Iron Man triathlons and even ultramarathons (50 kilometers to 100 miles), most are looking to run quicker 5K (3.1 miles) and 10K (6.2 miles) races. High school age to runners in their 60s stand toe-to-toe at the line to become better runners.

What does a workout look like?

Thursdays, 5:30 pm, Wheaton College Track

First, there is the warm-up. Runners meet in the Billy Graham Center parking lot on the Wheaton College campus. Find everyone at 5:30 pm on the west side of Chase where the tracks cross. Everyone runs east on the Illinois Prairie Path around a mile, turns around and heads back.

Back at the parking lot, you can grab a drink of water (it is BYOW – bring your own water), and maybe change shoes from trail-friendly to something better suited for the track. Or not. When I have run there, I wear the same ones to train on all surfaces, as well as race. Presently, I am wearing ASICS 2150 shoes.

Next, it is off the to the track. Runners congregate at the starting line, found at the northwest side of the track. Coach Spivey arrives and briefly makes an announcement or two, and explains the workout.

An April workout, a favorite of mine, might look like this:

2 miles warmup
6×100 striders
3 sets of 3×400 (a 200 meter jog between each within a set, and a 400 meter jog between each set]
600 meters warmdown

Each 400 meter interval will have a specific, yet relative pace, based on your ability and goals. Try running 400 meter intervals alone, then trying running them with others. Simply put, it is easier to push through the last 100 meters when you have someone next to you.

Coach Spivey's club slogan is "Stay healthy, have fun, run PRs." In another words, although the workouts are challenging, he keeps an eye on weather conditions, a runner's fitness level and their race goals. The fun part comes from the joy of working out side-by-side with serious runners, enjoying great camaraderie and respect for a good effort. "The social factor is a big reason people join a running club," he said, noting that most clubs get together off track as well.

After the warmdown, everyone heads out somewhere for a bite to eat or something cold to drink to celebrate friendship and a job well done.

Who Is Jim Spivey?
Coach Spivey ran the 1500 meters in 1984 and 1992 Olympics, and the 5000 meters in 1996's Olympics. While a student at Fenton High School, he was the top 880 yards runner nationally, and had the second best mile in the country when he was a senior. He has faced the toughest runners ever to lace up a pair of shoes, including legends Sebastian Coe, Steve Cram, Steve Ovett and Steve Scott.

In 1984, he won the Olympic Trials for the 1500 meters, and placed fifth in the Los Angeles Olympic Games. His time of 3:36.06 is still the fastest run by an American in the Olympic final. His best mile is a 3:49.80, and he owns the American record in the 2000 meters with a 4:52.44 run in Lausanne, Switzerland in 1987.

He went on to coach at Vanderbilt University and the University of Chicago, as well as has privately trained some of the top high school athletes in the country.

Whew! Tired yet? He brings all of this experience to the track, benefiting runners of all levels. Check out his running club next week.

For more information, see http://jimspivey.com

Are you running with a club I should know about? Drop me a line.

Running Playlist Song of the Week
"Bargain" by The Who
Coach Spivey is a big fan of The Who, so this week it is the hard charging love song from their classic 1971 album "Who's Next." Real love involves getting out of ourselves, and thinking more about the other person. The Who gets this point across loudly, worthy of any running playlist.
"I sit looking 'round
I look at my face in the mirror
I know I'm worth nothing without you
In life one and one don't make two
One and one make one
And I'm looking for that free ride to me
I'm looking for you

I'd gladly lose me to find you
I'd gladly give up all I got
To catch you I'm gonna run and never stop"

———————
Writer Anthony Trendl downloaded "The Who: The Ultimate Collection" as his first online music purchase, and thinks classic rock makes the best running playlist fodder. Contact me to send your favorite tips, songs, recipes, or to promote a road race. See http://anthonytrendl.com

Twitter: http://twitter.com/anthonytrendl
Blog: http://anthonytrendl.blogspot.com
Running blog: http://runnersdilemma.blogspot.com

Red Bandana: A Runner's Dilemma

read the latest: Red Bandana: Get Trained by an Olympian


I have been asked, per the title of my running blog, what is "The Runner's Dilemma"? I have on the right side of each page:

"A runner's dilemma? He must run, no matter what shape or situation he is in. The dilemma is finding a resolution despite being older, fatter, slower than when running was graceful."

I am 44. I am no longer fast. I can longer run a far way without having to plan for the consequences. I can no longer expect to be near the front in a local 5K.

There were those great days. Running was graceful. Now, it is not. Then, I ran because of sheer joy. Endorphins flooded my system like a welcome drug amidst my teenage angst-filled years. Ten miles? 15 miles? All felt peaceful.

There is that impulse to run. The sun is rising here in Chicagoland, the birds are making their first chirps, and the paperboy hasn't yet arrived. I want to run. I want to run now, but today, I have a head cold.

When I run, part of me is alive that is dormant the rest of the day. Although mostly silent, except for the grunts delivered to passing runners, I am inside myself shouting. Every step is glorious, a return to the childhood games of my youth — as if I am again six years-old, running, laughing with Brian and Duane in my backyard on Meade Avenue — when running was graceful, and bliss was made manifest.

Endorphins are still around, but I miss those longer of the long runs. There is something that happens with the longer runs that no endorphin can mimic. It is a serenity, found at any pace, having strode long enough to purge whatever ailed me emotionally before the run.

I sang when I ran. My voice was strong, bold. It was not held back by breathlessness. What beauty its sound lacks I made up for with vigor. Hymns. Old rock tunes. Silly songs from childhood. If I couldn't remember the line, I made it up.

Now, I remember fewer lines and grasp for air like a drowning man. Instead, words whisper out of me during a run that would make an emphysema patient smile smugly.

My feet clenched the rolling hills of the Palos Forest Preserves like a mountain goat. Zinging from foothold to foothold, setting only long enough to ricochet to the next bounding point. There, I could see poplars in a hidden grove, willows by a pond only frogs and ducks could approach, and birch known only to deer.

Today, my ankles worry about turns on the flattest track, my back suggests rest is a better posture, and my knees wince with the slightest provocation.

The dilemma, now, remains. I'm thinning and faster, and every so often, discover midstride a sense of rhythm and grace. It has yet to all come together. There has been no perfect run – I have on my memory dozens from 20 years ago, but none this year.

Perfection: when bliss and stride, speed and float, form and rhythm, distance and breath all join to enter me, surround me, push me and lead me.

Will all things converge? This is not something I can control. All I can do is set in place the possibility. Run hard, run long, run often. Then, maybe. Without the run, it will not, cannot happen.

But first, getting over a head cold.

Running Playlist Song of the Week
La Bamba – Richie Valens
Los Lobos covered this in 1987, renewing it as a complete classic. Even for those of us who do not speak Spanish, it is a sure sing-along while running. It has a kind of summer, sunny energy that will put more bounce in your stride.

"Para bailar la bamba
Para bailar la bamba se necesita una poca de gracia
Una poca de gracia para mí para tí y arriba y arriba
Y arriba y arriba por tí seré, por tí seré, por tí seré"

———————
Writer Anthony Trendl loves Monet, impressionism and guitar-driven rock. Contact me to send your favorite tips, songs, recipes, or to promote a road race. See http://anthonytrendl.com

Twitter: http://twitter.com/anthonytrendl
Blog: http://anthonytrendl.blogspot.com
Running blog: http://runnersdilemma.blogspot.com

Red Bandana: Ice Cream Running

Read the latest Red Bandana: A Runner's Dilemma

You have heard of bar hopping. Try ice cream running. Same thing, almost.

The idea is simple: run a defined route with stops along the way for ice cream. How far, and how many ice cream stops is part-strategy, part-fitness and part-(things can get ugly after one too many scoops).

In the Wheaton area, we are blessed with more than a few places to imbibe in ice cream.

Liberally defining things, I am including gelato. Ever have it? Kiosks all over Europe offer amazing flavors (in Hungary, I have even seen poppy seed gelato). Just for kicks, since it is more or less the same snack category, I am also including frozen yogurt.

First, if there are several of you running, I recommend using one credit card and evening out your accounts afterward. Basically, who has a pocket big enough to hold the card.

The entire run is around 10.5 miles. Keep stops short. Lactose intolerant people probably should avoid the run, though bathrooms are available at each location. Or, run faster.

Start in downtown Wheaton at Tates. Go conservative: one scoop of vanilla in a cup. No sprinkles. Enjoy the small town atmosphere, and move onward.

Tates Old Fashioned Ice Cream
109 East Front Street
Wheaton, IL 60187

After you have finished this stop, start slowly. The body is receiving a conflicted message here, so give it time. From Front Street, go east to Main Street, and run south. Cross Roosevelt, and keep going until you get to Farnham. Head east to Naperville Road, and take a right, going south again. Watch the traffic, but stay steady until you get into the Danada Shopping Center

TCBY The Country's Best Yogurt
278 Danada Square West
Wheaton, IL 60187

Try the chocolate here. This very clean chain yogurt place is a delicious treat for those watching their figure. But, again, one scoop. You have barely begun.

After a quick exit, work south to Butterfield Road, and run east for a few blocks. Two options abound, with an Oberweis Dairy and Dairy Queen within a half block. My recommendation is Oberweis all the way. Not only is it local, but they have some of the best quality ice cream you will find.

Oberweis Dairy
811 E. Butterfield Road
Wheaton, IL

Feel free to diversify at this point. Get some fruit in, and try strawberry.

Stay on Butterfield for your next location. This time, it is the sophisticated European charm of our one Glen Ellyn stop at Park Boulevard and Butterfield Road. No ice cream here. Just gelato (and some amazing pastries).

Ice Lolly Cafe (my review)
22W535 Butterfield Road
Glen Ellyn, IL

If you are lucky, they will have the tiramisu gelato available. The taste is spot-on. If not, maybe the hazelnut is in stock.

Work your way north up Park to 22nd Street, and head west to Lorraine Road, and turn north. Keep going, passing Roosevelt until Illinois Street. Turn left, and run west back to Main Street.

You are almost done.

Feel free to pick up the pace as you run north on Main into downtown Wheaton. More gelato at the final stop, the very comfortable La Spiaza Coffeehouse. The options for gelato are not as varied as you found at Ice Lolly, but the neighborhood pub sense of the place cannot be outdone.

La Spiaza
114 North Main Street
Wheaton, IL

Here, have all the gelato you can handle while sitting in a couch, thinking about gluttonary adventure you just enjoyed.

Running Playlist Song of the Week
Sugar, Sugar by the Archies (http://amzn.to/gm5pvC)
What is as sweet as ice cream? Summer romance. While we are not yet even into Spring, we are into ice cream. Like other bubblegum tunes, the lyrics are silly, the beat is happy throughout.

"Sugar, ah honey honey
You are my candy girl
And you've got me wanting you.
Honey, ah sugar sugar
You are my candy girls
And you got me wanting you."

———————
Writer Anthony Trendl eats too much ice cream, including the bowl of French vanilla seen pictured here. Contact me to send your favorite tips, songs, recipes, or to promote a road race. See http://anthonytrendl.com/
Twitter: http://twitter.com/anthonytrendl
Blog: http://anthonytrendl.blogspot.com/
Running blog: http://runnersdilemma.blogspot.com/

Red Bandana: Charlie Sheen-free Running (With Excuses)

Read the latest: Red Bandana: Ice Cream Running



Charlie Sheen has nothing to do with this article. No tiger blood, nothing about winning, and his favorite drug "Charlie Sheen" will not be suggested as a way to run faster. It would, after all, kill you. And no one wants that.

This is about running, sort of. It is really about getting things done. What does a runner do?

A runner runs. Right? But is he coming or going? He runs this way, then turns around and comes right back. Or, he heads to the track and runs in a circle. What goes around, we know, will come around. It is coming around for you?

Beginning runners often have a corner they try to get to. Or, a certain number of laps around the block. Maybe a lap more than last time. Maybe a few telephone poles farther.

As I progressed as a runner in high school, this was the case. At first, I was all about distance. Another mile. Another mile.

Later, it became a glorified version of "touch the stop sign and turn around." My stop sign, so to speak, might be an ice cream shop, hot dog stand or bridge.

The goal was the thing. It was quantitative. Sure, "to get in shape" is a fine goal, but this is more difficult to ascertain. "Lose weight," is a nifty idea too, but not especially helpful.

Now, my goals are different. I already know I can run far enough to blow my knees out. Instead, my goal is about consistency. That means I want to run X amount of days per week. My goal is to do the right things. Do the right the things, and right results will follow.

Things get in the way. Mostly, it is because I let them get in the way.

The same things in the way this week will be the way next week.

We can categorize our excuses in three groups. Good excuses., but stopping you from running just the same.

Time
Solution: Schedule ahead this week when you will run next week. Something will have to give. Less TV. Skip your favorite political rant show. Cut back on playing Bejeweled on Facebook.

Weather
Solution: Watch the reports, schedule longer runs when the weather is primo and days off when there is a blizzard (Don't look at me that way. I'm not the one who makes Chicago weather what it is.)

Energy
Solution: Got big meetings, long days? Same ideas as the weather problem: schedule. One difference is, though, planning to run before you are exhausted.

Injury
Solution: It happens. Take it seriously. Read up on it, treat it yourself if you can. Mostly, all you need to to rest, but, if you must, see a doctor. Do not play around with injuries. Be sure that sore Achilles tendon is OK before pushing through it.

And there you have it. No Charlie Sheen, but still enough excuses to keep you from running.

Running Playlist Song of the Week
Be-Bop a Lula by Gene Vincent

Pure fun. This will have you in a carefree mood, swaying as you go. Crank it up and run past a few extra telephone poles.

Well, be-bop-a-lula, she's my baby
Be-bop-a-lula, I don't mean maybe
Be-bop-a-lula, she's my baby
Be-bop-a-lula, I don't mean maybe
Be-bop-a-lula, she's my baby love
My baby love, my baby love



———————
Writer Anthony Trendl makes more excuses than you can imagine. Contact me to send your favorite tips, songs, recipes, or to tell me about your road race. See http://anthonytrendl.com/
Twitter: http://twitter.com/anthonytrendl
Blog: http://anthonytrendl.blogspot.com/
Running blog: http://runnersdilemma.blogspot.com/

Red Bandana: What Kind of Runner Are You?

Read the current Red Bandana: Charlie Sheen-free Running (With Excuses)


A number of readers e-mailed me explaining their views on running. What kind of runner are you? Just for fun, I thought about a few exaggerated kinds of runners. I would love hear which kinds I have missed.

The Soloist
This runner quietly runs long and far. He is off on a run, but not with anyone. Other runners know him and, although he is friendly, find him mysterious and give him distance. His gear is likely minimalist, just enough to get from A-Z (Arlington Heights to Zion?). He loves his paperback, dog-eared copy of "Zen and the Art of Motorcycle Maintenance," but he would never tell you.

The Stylist
The runner is dressed to the nines in perfectly matched running gear. Color-coordinated. Hair is colored, blown dry with strategically sprayed "I'm working out" hairspray. Make-up, though not much (she is running, after all). Everything around her is from this year's fashion line, and is dry cleaned after every run. Runners at the gym choke on her perfume. More likely to read "Cosmopolitan" than "Runner's World." When she heads to the gym, she watches with intensity, "America's Next Top Model."

The Gearist
It is only a three-mile run, but he has a utility belt full of energy gels, water bottles, and a first aid kit. He concedes he will not need most of it, but still, carries an extra bottle of Gatorade in his right hand and a granola bar in his left. His job might not involve a shoe store, but he is in there weekly, looking at new gear. Every dime goes to shoes, specialty socks and running magazines. Whenever not running, he watches reruns of MacGyver. The soloist silently laughs at him.

The Clubbist
As a complete team player, this runner's entire life is running and where he singularly draws his sense of identity. A short run in the morning, possibly at the gym (just to say hi), and a longer run in the evening with his neighborhood club. Friends, even that extra special person, are from the club, and nowhere else. "Live to run, run to live" is his mantra, and that's what he does. Races on the weekend, and fun runs mid-week. Conversations with non-runners are littered with the sport's vocabulary. For him, a good read is "Daniels' Running Formula" by Jack Daniels. If this runner has an injury, he will still attend club runs cheering on the others.

The Plannist
Never actually running, but always planning. He is ready to go, but nothing ever works out. He has good shoes, proper shorts and shirt, but they do not get used. They are in a gym bag, with a towel, by the door. Instead, he tends to reading about running, spending time on discussion boards. Every New Year's Day, he does run a few miles, but, before February hits, things get in the way. Those things include watching Rich Koz host Stoog-apalooza on ME-TV on Saturday nights (Curly-Joe DeRita is his favorite). His favorite book is actually a magazine, "TV Guide Magazine," but he reads it as if it were Scripture.

The Consumist
He is part-clubbist, part-soloist (with a little stylist thrown in), but he is all running. He is consumed by speed and PRs. He's sleek, fast, and has the cool sunglasses to prove it. Occasionally shows up at club meetings and is treated like a celebrity, but mostly, trains with alone. Every weekend, he races, but sometimes doesn't pay. He might win the race, but slips away unnoticed into a cool sports car. On the passenger seat, when his trophy girlfriend isn't there, you might notice his Amazon Kindle. He's reading "Moonwalking with Einstein: The Art and Science of Remembering Everything" by Joshua Foer.

Running Playlist Song of the Week
"Leader Of The Pack" by the Shangri-Las
http://amzn.to/dRv69F

You know the song. She loves him, but he is a bad boy. Her dad, older and wiser, tells her to break it off. Her boyfriend, that legendary leader of the pack, drives off furiously and crashes. Passionate from start to finish by this street-hardened girl group from the 1960s. Great to sing and run to, especially when you run in a group.

I met him at the candy store
He turned around and smiled at me
You get the picture? (yes, we see)
That's when I fell for (the leader of the pack)

———————
Writer Anthony Trendl is rarely a stylist, too often a plannist, and understands the soloist. Contact me to send your favorite tips, songs, recipes, or to tell me about your road race. See http://anthonytrendl.com/
Twitter: http://twitter.com/anthonytrendl
Blog: http://anthonytrendl.blogspot.com/
Running blog: http://runnersdilemma.blogspot.com/

Red Bandana: Marathon Training Begins (Slowly)

Sign up today for the Chicago Marathon
before it fills up. graphic: Anthony Trendl

Read my latest column: Red Bandana: The Colorful Range of Runners

I signed up. Finally. First time. Never before. This is it. Going to do it. No more "thinking about it." Here it is. It is time. Get ready, set, go!

Last night, I attended a meeting at the Glen Ellyn Public Library, hosted by the Glen Ellyn Runners Club. "So You Want to Run a Marathon?"

I have hemmed, hawed, howled and high-tailed the other way whenever the question of running a marathon has come up. I've talked trash, made commitments, and gave excuses. So here I am, a runner who loves long distances, but has no marathons behind him. Hopefully, this will soon be past tense. We will find out in October.

I follow the GERC on Facebook, and saw their event posting for an overview of marathons for first time runners. Carey Pinkowski, executive director of the Chicago Marathon was the featured guest.

Ken Christie, president of the club, spoke enthusiastically and infectiously about his marathon journey. He explained the hopes of the new marathoner, and with this, the challenges. His advice: Don't increase your miles too quickly. Stick to the training schedule. Join a group.

All of these great ideas the Glen Ellyn Running Club offers through its group workouts and other activities. Check them out (links below).

Pinkowski, in turn, spoke from his position as the guy running the big show. Mock-hard-selling the marathon as best he could with a smile, he laughed, knowing he was in a room full of people serious about running. He told us how, in the early days, he was still trying to recruit runners in the fall just before race day. No hard-sell is needed this year, however. The Chicago Marathon is expected to fill up quickly, perhaps as early as March 1.

He talked about improvements for this year, took suggestions and questions, and admitted some frustrations with technology. The tool which sends runner splits via text message is not yet perfect. He, along with race directors at Boston, NYC and other major marathons are searching together for a better solution, he said.

I think Pinkowski mentioned, by the way, they had 3,000 Portajohns last year. There were 45,000 runners and a multitude of volunteers and people cheering. You do the math.

Now, things get serious. October 9, 2011 will come quickly. Getting out of February and through March fit enough to start slowly adding distance will be important. Adjusting my diet, watching my schedule to ensure I am sleeping well, and other details matter.

Are you with me? Are you willing to go the distance? Join me in this adventure. Sign-up today before your spot is filled. It is $145 for most runners. http://www.chicagomarathon.com/  

Let me know if you do: http://anthonytrendl.com/contact.html

Glen Ellyn Runners Club
http://glenellynrunners.org/
http://facebook.com/pages/Glen-Ellyn-Runners/140204837859

Running Playlist Song of the Week
"Sadie" by Son Seals
This classic Hound Dog Taylor Chicago blues song finds pulse and life in Son Seals. The singer, it seems, has made excuses for things he cannot defend. Sadie has left, and he wants her to return, but she is not sure this is a good idea.

"Sadie, will you come back home tonight
Oh Sadie, will you come back home tonight
I love you, and you know I'm gonna treat you right."

Download it free from Amazon.com: http://amzn.to/dLOhwO



———————
Writer Anthony Trendl loves Chicago, blues guitar, and a long run. Contact me to send your favorite tips, songs, recipes, or to tell me about your road race. See http://anthonytrendl.com
Twitter: http://twitter.com/anthonytrendl
Blog: http://anthonytrendl.blogspot.com/
Running blog: http://runnersdilemma.blogspot.com/

Red Bandana: Should You Tweet and Run?

Read the latest Red Bandana: Marathon Training Begins (Slowly)


Line me up in a race against the fastest runners on the planet, say, Usain Bolt (Jamaica, 100 meter world record) or Haile Gebrselassie (Ethiopia, marathon world record), and I haven’t a chance to compete. On Twitter, however, I have an opportunity to connect with them on a level playing field.

Just as with any other celebrity, Twitter allows ordinary folks like you and I to mingle with famous people. The great thing about runners is most are not too big for their britches and actually maintain their own Twitter accounts.

It is not just the current runners who are using this unique medium. Carl Lewis and Joan Benoit Samuelson, both gold medal winners in the 1984 Los Angeles Olympics, are on there. So is writer Hal Higdon.

Some rarely post. Others are full of themselves. A few are promoting causes, books, or their organization. Some, however, just want to talk about their dog, the great run they just had, or how good the steak was last night. Many love to engage with fans.

This interaction can help you keep the fire going, realizing even the most elite runner gets tired, or listens to the same music as they run.

Check out those listed below, and of course, follow me: http://twitter.com/anthonytrendl

Adams, Jenny — http://twitter.com/jennyadams78
Batcho, Zach — http://twitter.com/ZachBatcho
Bingham, John ‘Penguin’ — http://twitter.com/jjbingham
Bolt, Usain — http://twitter.com/usainbolt
Burkhalter, Brooke — http://twitter.com/BrookeBurkhalte
Chambers, Dwain — http://twitter.com/dwainchambers
Clark, Hazel — http://twitter.com/hazelclark154
Clay, Bryan — http://twitter.com/bryanclay
Clement, Kerron — http://twitter.com/KerronClement
Cool Running — http://twitter.com/Cool_Running
Cox, Josh — http://twitter.com/iJoshCox
Demus, Lashinda — http://twitter.com/LashindaDemus
ELITETRACK — http://twitter.com/elitetrack
Falise, Franciso — http://twitter.com/aivala
Felix, Allyson — http://twitter.com/allysonfelix
Fleshman, Lauren — http://twitter.com/laurenfleshman
FloTrack — http://twitter.com/Flotrack
Gay, Tyson — http://twitter.com/TysonLGay
Gebrselassie, Haile — http://twitter.com/HaileGebr
Gill Athletics — http://twitter.com/gillathletics
Glenn, Brianna — http://twitter.com/briannaglenn
Goucher, Kara — http://twitter.com/karagoucher
Hall, Ryan — http://twitter.com/RyanHall3 
Hall, Sara — http://twitter.com/SaraHall3
Hardee, Trey — http://twitter.com/treyhardee
Harris, Tora — http://twitter.com/toraharris 
Hastings, Natasha — http://twitter.com/natashahastings
Hayes, Joanna — http://twitter.com/joannadhayes
Hemingway, Matt — http://twitter.com/matthemingway
Higdon, Hal — http://twitter.com/higdonmarathon
Hurlebaus, Josh — http://twitter.com/Josh_Hurlebaus
Jones, Lolo — http://twitter.com/followlolo
Keflezighi, Meb — http://twitter.com/runmeb
Lagat, Bernard — http://twitter.com/Lagat1500
Lewis, Carl — http://twitter.com/Carl_Lewis
Mason, Germaine — http://twitter.com/GermaineMasonHJ
McKinney, Akiba — http://twitter.com/MsAkiba
Merritt, Aries — http://twitter.com/amhurdlestar
Mort, Ashley — http://twitter.com/mortac8
Norquist, Matt — http://twitter.com/norquist
Pole Vault Power — http://twitter.com/polevaultpower
PreRace Jitters — http://twitter.com/PreRaceJitters
Radcliffe, Paula — http://twitter.com/paulajradcliffe
Ramzy, Bashir — http://twitter.com/b_ramzy
Richards, Sanya — http://twitter.com/SanyaRichiRoss
Ritzenhein, Dathan — http://twitter.com/djritzenhein
Rowbury, Shannon — http://twitter.com/ShannonRowbury
Run Blog Run — http://twitter.com/RunBlogRun
Runner Space — http://twitter.com/RunnerSpace_com
Runners Tribe — http://twitter.com/runnerstribe
Runner’s World — http://twitter.com/runnersworld
Rupp, Galen — http://twitter.com/G_Rupp
Samuelson, Joan Benoit — http://twitter.com/JBSamuelson
Smith, Christian — http://twitter.com/christiansmith8
Sotherton, Kelly — http://twitter.com/kellysotherton
Starkey, Dean — http://twitter.com/deanstarkey
Strang, John — http://twitter.com/JohnStrang
Taylor, Angelo — http://twitter.com/Angelo_Taylor
Teter, Nicole — http://twitter.com/colteter
Thompson, Richard — http://twitter.com/Torpedo989
Track and Field News — http://twitter.com/tandfn
Track Blogs — http://twitter.com/track_blogs
Track Jabber — http://twitter.com/trackjabber
Track News — http://twitter.com/track_news
UCS Spirit — http://twitter.com/UCSSPIRIT
USATF — http://twitter.com/USATrack_Field
Waltz, Ian — http://twitter.com/ianwaltz
Washington, Tyree — http://twitter.com/SNIPEREYES
Williamson, Darold — http://twitter.com/DWill400
Wineberg, Mary — http://twitter.com/wineberg400 

Running Playlist Song of the Week
“Crazy” by Gnarls Barkley
This choice makes it in a sneaky way. At first, it sounds like there is this easy groove, the kind found during long late night drives. Then, it gets going, and you might yourself doing the cubicle strut. Take that strut and run a few miles.

I remember when, I remember
I remember when I lost my mind
There was something so pleasant about that place
Even your emotions have an echo
In so much space

(sources: elitetrack.com, letsrun.com, twitter.com)

———————
Writer Anthony Trendl loves social media, but admits Tweeting is not as much fun as running. Contact me to send your favorite tips, songs, recipes, or to tell me about your road race. See http://anthonytrendl.com/.
Twitter: http://twitter.com/anthonytrendl
Blog: http://anthonytrendl.blogspot.com/
Running blog: http://runnersdilemma.blogspot.com/

Red Bandana: Dashing Through the Snow – Tips for Runners

Not much BBQing happening
on this deck. Post-run stretching?
 photo: Anthony Trendl

Read the latest: Red Bandana: Should You Tweet and Run?

You see the same snow I do: Piled high along roadsides, taking over precious parking spots where you work, and drifting deeply on great running paths like the Illinois Prairie Path. Still, the sun is shining, and sometimes, when the wind is not blowing, it is almost pleasant.

Pleasant? The Great Blizzard? The aftermath of the Snow Which Ate Wheaton? Snowlycow, tsnownami, SnowhogDay, Snowtorious B.I.G.?

Yes, pleasant. Perspective is everything: The flickering, shimmering glimmer of a wandering snowflake resting on a lonely branch. The blue sky swashed with a few clouds, contrasting an Earth all white except for the roads scraped just enough so cars can drive through. The flash of red and blue sleds with children attached, holding on for dear life, rushing down neighborhood embankments.

Have I convinced you that bliss can be found in the brisk winter?

* Run slow, going out against the wind and returning with the wind.

* Bundle up, and realize you are not going to enjoy the fluency of a September run.

* Pretend to smell the roses. Right. No roses in February. Smell them anyway. This kind of snow happens rarely. Soak it in, and tell the tale in 20 years about how you fought through 500 feet of snow.

(more on this: http://triblocal.com/wheaton/community/stories/2011/01/500-feet-of-snow-expected-tuesday-has-been-cancelled-humor)

* Avoid running on streets and sidewalks. The cold ground is unforgiving on your knees, and cars will have a difficult time seeing you behind the snow mounds. Black ice is out there as well. One slip and bad things can happen.

* Running in the snow: If you run in the snow itself (my recommendation), run in a marching style. The high stepping will function somewhat similar to running up the Wheaton College stadium steps with less impact.

* Drink water. Despite all the snow on the ground, there is not much moisture in the air. That healthy sweat you felt while dashing through the snow also needs to be replaced.

* If you are older, be extra vigilant. Cold weather can thicken the blood and cause heart issues. Talk to your doctor.

Tips for the Snow-trapped Runner

What will you are unable to run outside for two days?

* Spend time with family. You hardcore runners are the ones I am talking to here. If you are running under 20 miles a week, your time sacrifice is not tremendous. If you are looking at significantly more than this, your spouse might like to see you again. A full-time job and heavy mileage can severely impact relationships with a spouse and children.

* Eat well. Since you have extra time, and are not concerned about the next morning's run, make a full meal with all of the trimmings. Think of it as Thanksgiving in February. Invite a few close friends and feast!

* Sleep in. Rest is good for you body and mind. If by getting up early each morning, you are only enjoying six hours of sleep, imagine how great you will feel after eight hours.

* Stretch. Take a warm bath and stretch. Stretching slowly and carefully all parts of our body is often ignored by runners. Turn on some soft music and give yourself 30 minutes of this. Remember to never jerk and bounce, but gradually get into position and hold.

* Mall walk. Before you start laughing, think how big the malls are. Parking might be tricky with the massive snow mountains, but the change in pace might be fun. Keep your pace faster than a waddle, keeping good form and a longer stride. Wear your running shoes and loose clothing. However, I do not recommend workout clothes (especially tights). Invite some non-running friends, walk enough laps to equal an hour, then stop by that place which makes the huge cinnamon rolls.

* Nothing. If you have been diligent with your training, logging miles upon miles, consider using this opportunity to let your body take a vacation. A little R&R will allow your body to repair some nagging aches.

Running Playlist Song of the Week
"Let It Snow" Sammy Cahn and Jule Styne
So maybe it is a Christmas song from 1945. It snowed. You can't fight it. Come on, just run with it.

Oh the weather outside is frightful,
But the fire is so delightful,
And since we've no place to go,
Let It Snow! Let It Snow! Let It Snow!




———————
Writer Anthony Trendl loves looking at winter from a warm living room. Contact me to send your favorite tips, songs, recipes, or to tell me about your road race. See http://anthonytrendl.com/
Author blog: http://anthonytrendl.blogspot.com/
Author’s running blog: http://runnersdilemma.blogspot.com/

Red Bandana: Fitness Pioneer Jack LaLanne Dies at Age 96

read the latest Red Bandana article: Dashing Through the Snow – Tips for Runners

(developed from a brief blog post)

Jack LaLanne died last week. He was 96. Many of us only know him from his infomercial for a juicer. I have no idea if it is a good juicer. He will not be remembered for it. He will be remembered for his legendary feats of fitness, and for encouraging America to get off their duffs.

He popularized fitness more than Frank Shorter, Jim Fixx, Bill Rodgers and Bruce Jenner combined.

At his most commercial, health was still a forefront of what he was about. Even his late night juicer infomercial ultimately would lead a customer to a better diet. Mostly, his direct impact was before my time, but his influence carried on. By the time I was born in 1966, he was beyond fable, but his story kept growing.

When he was a young man, he did some impressive things. By young, I mean when he turned 40. In 1954, according to his website, he swam the length of the San Francisco Golden Gate Bridge underwater with 140 pounds of equipment, including two air tanks. No, I don’t know why, but my jaw drops just the same.

He later swam the length of the Golden Gate Bridge, underwater, handcuffed, shackled and towing a 1,000-pound boat. Pretty cool, huh? Any 40 year-old would be more than impressed with himself. LaLanne this time, however, was 60.

Why he matters to running is that he gave a voice to overall fitness beyond weightlifting and Charles Atlas bodybuilding types. While Atlas certainly addressed and encouraged fitness, LaLanne’s goal was not to build big men, but healthy, strong men through smart exercise and eating. Most of us will never be built like Arnold Schwarzenegger, but we can be fit.

LaLanne started out addicted to sugar and junk food as a child. He watched his father die at age 50, and determined to live better. His philosophy became, “Living is a pain in the butt. Dying is easy. It’s like an athletic event. You’ve got to train for it. You’ve got to eat right. You’ve got to exercise. Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out. Exercise is king and nutrition is queen: together, you have a kingdom.”

His exercise television show, “The Jack LaLanne Show” was originally broadcast from 1956-1970, but books, videos and public appearance kept him in the American eye. Long before Richard Simmons was asking us to sweat to the oldies, LaLanne was showing how to eat right, workout smart, and get fit.

Famous for his phrase: “I cannot afford to die, it will ruin my image,” we know Jack LaLanne lived well. Do a few pushups in his honor this week. Before you give me any lip about being too old to do them, consider that he was 45 when he did 1,000 pushups and 1,000 chin-ups in 1 hours and 22 minutes.

Running Playlist Song of the Week
“American Fast Food” by Randy StonehillWith Jack LaLanne’s view in mind that “physical culture and nutrition — is the salvation of America,” I am pulling out a rare oldie by the very funny Randy Stonehill from his 1983 album “Equator” (most famous for the track, “Shut De Do”) Anyone know this one? Play it just as you start getting the munchies near the end of a long run. Maybe it will inspire you run another mile instead of stopping at Burger King.

“American fast food, what a stupid way to die
American fast food, order me the jumbo fries
Oh, oh, it’s easy
It’s so easy and it’s trouble free
It’s quick and disposable, just like me
If I don’t stop eating this greasy American fast food.”

http://www.jacklalanne.com/
———————
Writer Anthony Trendl loves BBQs, banjo music and porches. Contact me to send your favorite tips, songs, recipes, or to tell me about your road race. See http://anthonytrendl.com/
Author blog: http://anthonytrendl.blogspot.com/
Author’s running blog: http://runnersdilemma.blogspot.com/

Red Bandana: Get Fired Up for Fitness This Winter

Read my latest column: Fitness Pioneer Jack LaLanne Dies at Age 96
Is your fire burning for warm days running outside? Do you long for late sundown runs with the light scent of grilling and the laughter of backyard Whiffle Ball games? Do you look out the window today, the coldest day yet of 2011, and crave for a good run sans ten layers of winter gear?

I do.

Have a Goal: Choose a Race to Run
Running on cold days is hard. The fire in the belly needed for fitness mid-winter needs kindling. Kindling, in this case, is a goal with a date attached to it. To burn hot through March (or April — this is, after all, Chicago, not Miami), we need to think beyond the ice and sub-zero wind chills. Look two or three months, and choose a race.

My goal is in April. That is 9:30 am, Saturday, April 16 to be exact. My eye is on the Young Life Access 10k/5k. Even if I'm chugging my way through all 6.2 miles, I will be fit enough to get it done.

Why this race? The same day, earlier in the morning, runners can join the "Bloom and Zoom 10K" on the Morton Arboretum grounds. It is a well-organized event that will not disappoint participants. The cost is roughly the same, and the natural beauty of the Forest Preserves are no less gorgeous than the expertly manicured Arb. I live equidistantly from each.

All things are not equal, though. The Young Life race is bound to be smaller. They had under 200 runners last year. The smaller crowd will be relaxed, like a big neighborhood fun run. That is good for me as I get back into the swing of things. I do not mind the later start time. That's rare, and, on a cool April morning, I will love to have coffee and watch the sun rise before lacing up. There is no oversleeping this one.

Young Life reaches out to, and builds relationships with teenagers. They say on their website, "This event is a fundraiser to help give students with special needs the opportunity to attend Young Life camp this summer." My $30 race fee will be invested well.

In order to best enjoy that long springtime run, you need to get through the winter in decent shape. Sure, you might tag on a pound or two, but those will melt off as the temperature goes up. Running outside will be fun again, and you might find yourself less likely to play hooky from a workout when there are so many things to see and smell.

Head to the Chicago Area Runners Association (CARA) website, and click on their "Find a Race" link. It is easy to find one in your area on a weekend which works for you. Or, stop by any local running specialty shop for race flyers.

Running Playlist Song of the Week"Ring of Fire" by Johnny Cash.
Maybe you heard the Adam Lambert or Alan Jackson version, but the Man in Black is who made it an international hit in 1963. Johnny co-wrote it with his soon-to-be-wife June. Their daughter Rosanne said, "The song is about the transformative power of love and that's what it has always meant to me and that's what it will always mean to the Cash children."

There is are mariachi-style horns and guitar-drum beat which pace this excellently for runners looking for more pep in their step.

"Love is a burning thing
and it makes a fiery ring
bound by wild desire
I fell in to a ring of fire."

CARA
http://cararuns.org/

Young Life Access 10k/5k
Saturday, April 16, 9:30 a.m.
Danada Forest Preserve (near Herrick Lake, but off Naperville Rd.)
3 S 580 Naperville Road
Wheaton, IL 60187
Chris Derfelt, 630-544-6212
http://accessrace.com/

Bloom and Zoom 10K
Saturday, April 16, 8 a.m.
The Morton Arboretum
Lisle, IL 60532
http://mortonarb.org/bloomzoom10k

———————
Freelance writer Anthony Trendl loves BBQs, folk music and porches. I look to running as I battle midlife and my mid-section. Contact me to send your favorite tips, songs, recipes. See http://anthonytrendl.com/
Author blog: http://anthonytrendl.blogspot.com/
Author’s running blog: http://runnersdilemma.blogspot.com/

Red Bandana: Don't Let Age Cause You To Scream

Read this week's column: Get Fired Up for Fitness This Winter


As I write, Jimi Hendrix's cover of Albert King's song "Born Under a Bad Sign" plays in the background. I don't recommend it for running. It grooves, it moves, it sways, this tune from the guy who is more famous for "Purple Haze," changes pace too often to work.

It is, let me say, perfect for BBQing. The BBQing I'm doing now isn't really BBQing or even grilling. I'm just warming up smoked spare ribs I picked up at Bende's Specialty Foods in Glen Ellyn, IL. Though nationally famous for their salami, smoked sausage, smoked meats, this location is a small grocery store/deli with a full range of imported European foods (address and phone number below).

The ribs are richly smoked. I am going to slather on a tomato-based sauce and see if a new afternoon snack can be found.

What I'm thinking about though is neither Jimi nor ribs. I'm tossing out a salute to Jermaine Townes, a 39-year-old Desert Storm veteran who just made the College of DuPage basketball team. Though 6-foot 4-inch and 200-pounds, he is still 39. More importantly, he's unafraid of getting into shape. The youngin' on the team might run circles around him. They have nicknamed him "Old School."

I'm laughing. "Old School," you see, is five years younger than me. If he's "Old School" then I must be older school. I know that no matter how it I get, any college kid will lap me in a one lap race.

So what?

So what, nothing. Townes likes basketball, and though he might not be on the starting line, he is playing something he loves and getting fit in the process. Way to go Jermaine!

How old are you? Too old to get in shape? Stop that. That's old people talk. Be young, always, even you old people. Chronology will happen, and things will be slower than they used to be. Age is age is age. But, attitude is the better part of age. Respecting our bodies certainly includes careful warming up, walking when necessary, and resting aggressively. It also means never quitting, always exercising, and always knowing when to when at the dessert table. Don't pretend to be 20 if you aren't, but don't acquiesce to a mindset of "too old to" either.

So get out there all you old schoolers. Break out the ugly gray sweats, the 1984 black LOOP t-shirt with holes in it, and an faded red bandana. Load up your iPod with songs too old for the oldies station. Get together with a friend who is equally aging. As your ancient bodies lumber down the sidewalk, feel free to discuss those important questions: Should Ron Santo be in the Hall of Fame? Willis, Sears, Macy's, Fields — does it matter? What's the best hot dog joint in Chicago, and what's a Chicago dog, anyway?

Sort these concerns out while you run. The kids at the college won't have a clue what you are talking about.

Sure, body parts will groan, creak and moan. You probably will too. How great you will feel the next day, and the day after that, as you continue to work through the stiffness of middle age — that's why you are out there. You can do it.

By the way, I tried the ribs with a favorite sauce. Salty and chewy the way a beef jerky is, and I'm not sure it is the snack I hoped for. The very friendly and helpful Trixi behind the counter explained to me most people use it a soup ingredient. It will instead go into tonight's lentil soup. I think I will stick with Bende's extremely delicious Teli salami as afternoon finger food. Try their free samples.

Running Playlist Song of the Week
"The Wind Cries Mary" by Jimi Hendrix
Not all playlist songs need to be fast paced. This is especially true for the long run, sometime in those middle miles when a runner is cruising through. Already warmed up, and looking to maintain a steady, easier pace, I find I like to get lost in an old, familiar song.

Hendrix's sad song of lost love is best followed by something upbeat, but at mile four or five, give it a try.

"Will the wind ever remember
The names it has blown in the past
And with his crutch, it's old age, and it's wisdom
It whispers no, this will be the last
And the wind cries Mary."

Bende's Specialty Foods
444 Roosevelt Rd
Glen Ellyn, IL 60137-5642
(630) 469-6525

———————
Old school freelance writer Anthony Trendl loves BBQs, folk music and porches. I look to running as I battle midlife and my mid-section. Contact me to send your favorite tips, songs, recipes. See http://anthonytrendl.com
Author blog: http://anthonytrendl.blogspot.com/
Author’s running blog: http://runnersdilemma.blogspot.com/

The Red Bandana: Finding Fitness Through the Joy of Running

The Scream, c.1893 Poster Print by Edvard Munch, 24x36