Posted January 27, 2012 by bdutter Categories:Uncategorized
The boy has been a little burned out from running these days. A couple of the girls on his cross country team are putting together a half marathon for the benefit of leukemia and lymphoma. The run is scheduled for February 4th and will head from Summerland along the coast roads to More Mesa. Other than a couple of water stops along the way and the opportunity to buy a t-shirt, the race seems relatively unorganized but I applaud the girls enthusiasm for putting together a new race course and supporting a great cause. The boy is less enthusiastic.
Coach Miller is making all of the kids run the race. You would think they would all want to run the race to support their friend. The boy acts as if he has been asked to give away his puppy. We pretty much take for granted running 13 miles in a row. For the kids, 13 miles is a loooong way. And there is a big difference between the way we run a half marathon and the way he is being asked to run. We want to do it. He has to do it. Last weekend they had to do a training run. It was 3×4.5 miles but at a casual pace, just to see what the distance would feel like. We could do that in our sleep and actually enjoy it. The boy was as gloomy as you could be until that practice was over.
I may be drafted as a driver. If that’s the case I’ll probably run the race. I have seen lately that it will be a while before I have enough road miles on my legs to be able to race this distance but I know I could run it.
But tell me again…why do we want to do this?
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We are not just a one sport family. Sage’s basketball team is undefeated. Sage has a pretty good shot but she is not the reason the team is unbeaten. Sage is a normal height 6th grader. She is #3 in the photo below. Let’s just say #12 and #10 get a lot of rebounds…
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What’s Trending Now…
The hot video these days is one called Sh*t Girls Say. Since that one came out, everyone is trying to jump on the bandwagon. Recently, one of the bloggers I know re-posted a really lame video called Sh*t Marathoners Say that was on Flotrack. It was not worthy. I may not know much about running but I recognize funny when I see it and this was only amusing in a Joe Pesci/Goodfellas kind of way. This one is a little bit better. Not great, but better.
I don’t cycle. But my friends that do tell me that this one is funny.
But still, there is room for improvement. Now these two videos are actually funny. They have absolutely nothing to do with running. Maybe that’s why they are funny. Note: not safe for work
Posted January 20, 2012 by bdutter Categories:Uncategorized
I went back to Ohio but my city was gone…
Chrissie Hynde- 1982
Nothing stays the same in life. About the only thing I am confident in guaranteeing is that eventually all things will change. And so it was with my running group. I returned after a couple of months to find that I was a little bit slower and they had become a little bit faster. It was necessary to change groups to the next one down.
Fortunately, this new group was filled with good eggs. People that, like myself, had either run a fall marathon or were coming off of an injury and so were slightly less fit or fast as they used to be. This group skews towards the 40-year-old and up demographic; some of us are married
Mixed in with the group this week, however, were the Nursery Rhyme Kids, Jack and Jill. No, really ….Jack and Jill. The Nursery Rhyme Kids are still in their twenties. Naturally, the conversation goes towards how all of us old dudes will never be able to keep up with that youth. At first, we mention how we were pretty much out of college before they were even born. Then, being the group that we are, we discuss how this will be good opportunity for the cougars and manthers in the group to practice chasing their prey.
They might have the energy but we have the experience. We can not catch them. Some day they will be old too. Perhaps by then they will know the right answer to our question.
“Hey kids…does this rag smell like chloroform to you…?”
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I have a new want. I was driving last week after dark and as I was about to turn on to my street, my headlights caught a runner’s reflective jacket. This jacket lit up like it was the moon! The guy really looked like the dude in this picture.
This is the Nike Vapor Flash Jacket. It has glass spheres built into the jacket that reflect the light. It retails for $350 so it will not be visiting my closet anytime soon but I still thought it was really cool. Not that I like to draw attention to myself when I am running or anything…
Trying to mix things up these days. The running has become “lower” mileage and I’m trying to get to the gym. I read an article where they have come up with a program that can train you to do 50 pullups in a row after 7 weeks. Now that would be a challenge so I am going to try it. I’d be happy to just reach half that much. Will it help my running? Unlikely. So for those that ask “why?”, I answer “why not?” If I am successful, maybe I will brag about it some day. If not, then obviously I would never bring it up again.
I read this article in the Wall Street Journal and I found it amusing. Y’know…cuz like now I’m all gym rat and junk…
The 27 Rules of Conquering the Gym
By JASON GAY
Everett Collection
Jerry Lewis in “Cinderfella”
This is the time of year when even people who hate the gym think about going to the gym. Many of us are still digesting whole floors of gingerbread houses, and jeans that fit comfortably in October are now a denim humiliation.
Sweating is a good way to begin 2012. Exercise, like dark chocolate and office meetings that suddenly get canceled, is a proven pathway to nirvana. But if you’re going to join a gym—or returning to the gym after a long hibernation—consider the following:
1. A gym is not designed to make you feel instantly better about yourself. If a gym wanted to make you feel instantly better about yourself, it would be a bar.
2. Give yourself a goal. Maybe you want to lose 10 pounds. Maybe you want to quarterback the New York Jets into the playoffs. But be warned: Losing 10 pounds is hard.
The New Year’s push to lose weight is bringing crowds to gyms. Jason Gay offers tips to conquering the gym. Photo: Getty Images.
3. Develop a gym routine. Try to go at least three times a week. Do a mix of strength training and cardiovascular conditioning. After the third week, stop carrying around that satchel of fresh-baked chocolate chip cookies.
4. No one in the history of gyms has ever lost a pound while reading “The New Yorker” and slowly pedaling a recumbent bicycle. No one.
5. Bring your iPod. Don’t borrow the disgusting gym headphones, or use the sad plastic radio attachment on the treadmill, which always sounds like it’s playing Kenny Loggins from a sewer.
6. Don’t fall for gimmicks. The only tried-and-true method to lose 10 pounds in 48 hours is food poisoning.
7. Yes, every gym has an overenthusiastic spinning instructor who hasn’t bought a record since “Walking on Sunshine.”
8. There’s also the Strange Guy Who is Always at the Gym. Just when you think he isn’t here today…there he is, lurking by the barbells.
9. ”Great job!” is trainer-speak for “It’s not polite for me to laugh at you.”
10. Beware a hip gym with a Wilco step class.
11. Gyms have two types of members: Members who wipe down the machines after using them, and the worst people in the universe.
12. Nope, that’s not a “recovery energy bar with antioxidant dark chocolate.” That’s a chocolate bar.
13. Avoid Unsolicited Advice Guy, who, for the small fee of boring you to death, will explain the proper method for any exercise in 45 minutes or longer.
14. You can take 10 Minute Abs, 20 Minute Abs, and 30 Minute Abs. There is also Stop Eating Pizza and Eating Sheet Cake Abs—but that’s super tough!
15. If you’re motivated to buy an expensive home exercise machine, consider a “wooden coat rack.” It costs $40, uses no electricity and does the exact same thing.
16. There’s the yoga instructor everyone loves, and the yoga instructor everyone hates. Memorize who they are.
17. If you see an indoor rock climbing wall, you’re either in a really cool gym or a romantic comedy starring Kate Hudson.
18. Be cautious about any class with the words “sunrise,” “hell,” or “Moby.”
19. If a gym class is going to be effective, it’s hard. If you’re relaxed and enjoying yourself, you’re at brunch.
20. If you need to bring your children, just let them loose in the silent meditation class. Nobody minds, and kids love candles.
21. Don’t buy $150 sneakers, $100 yoga pants, and $4 water. Muscle shirts are for people with muscles, and rhythm guitarists.
22. Fancy gyms can be seductive, but once you get past the modern couches and fresh flowers and the water with lemon slices, you’re basically paying for a boutique hotel with B.O.
23. Everyone sees you secretly racing the old people in the pool.
24. If you’re at the point where you’ve bought biking shoes for the spinning class, you may as well go ahead and buy an actual bike. It’s way more fun and it doesn’t make you listen to C+C Music Factory.
25. Fact: Thinking about going to the gym burns between 0 and 0 calories.
26. A successful gym membership is like a marriage: If it’s good, you show up committed and ready for hard work. If it’s not good, you show up in sweatpants and watch a lot of bad TV.
27. There is no secret. Exercise and lay off the fries. The end.
Posted January 12, 2012 by bdutter Categories:Uncategorized
“Those who do not learn from history are doomed to repeat it” -
George Santayana
“Insanity is repeating the same mistakes and expecting different
results” -
Narcotics Anonymous
“Last night somebody broke into my apartment and replaced everything with exact duplicates… When I pointed it out to my roommate, he said, ‘Do I know you?’”
Steven Wright
I have recently been accused of being a running addict. Personally, I prefer to refer to running as my healthy habit. But does a healthy habit keep hurting you? The question has to be asked… if you were doing an activity and every time you did it you got hurt but you still keep returning to perform that activity, are you addicted? Well sure it sounds bad when you put it that way. But I don’t get hurt every time I run. Most of the time it is just a painful activity
So I decided to do some research on running addiction. A very interesting topic and one which most of us fall somewhere within the spectrum of. The article that I reproduced at the bottom here is very long so if you are trying to read it on your phone you may want to switch to a computer, but I thought it was well worth it. At the end, there is a self-test. When I took the test, my results were “Fitness with a mellow bent”. So that proves I am not an addict. Probably.
My re-frame of the situation is that I persevere.
I’m stubborn. I don’t like to quit. I could quit any time I want…
By now you may have figured out that I like girl singers. This one’s been around for a while and I can hum it and feel superior when I call other people addicts…
Ok, now comes the article part where you have to read a lot.
An article in Sports Medicine Digest suggests that as many as 8 percent of all recreational runners may be addicted or at least highly compulsive. The physician who wrote the article suggested that the problems in highly committed runners are both cause and effect. He said some runners may become excessively committed to avoid or remove themselves from problem situations. On the other hand, too much time devoted to exercise can cause problems in relationships or work.
The exercise-addicted runner will almost always suffer the consequences of his addiction. It is not a coincidence that few exercise addicts can be lifetime runners. As Richard Benyo (former editor of Runners World) said “the obsession bites back” in the form of chronic injuries, impaired relationships and other problems. The exercise-obsessed runner may one day complain that running ruined his life, but it was running out of balance that was the culprit.
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Too Much of a Good Thing?
Running Long Distances Is a Worthy Pursuit, Unless Your Running Runs You.
ANYTHING IN excess is unhealthy. Ingesting too many vitamins can turn something essential to life into a poison. Spending too many hours at work can be counterproductive and destructive. For a long-distance runner, training too many miles mixed with too little rest can rob the legs of vitality. And an addiction to running, and to marathoning especially, can turn a very positive pursuit into a major negative in your life.
Fortunately, marathon addiction does not appear to be as prevalent in the Second Running Boom as it was during the First Running Boom (1976-84). But running addiction is still a very real phenomenon that deserves our attention.
For several years, the psychological profession has been on an addicti on binge, claiming an eruption of addictions to just about everything. In some cases, the “addiction” label is flagrantly used for what amounts to a lack of self-control. The former label gets the subject off the hook because an addiction infers a victim while a simple lack of self-control infers a shortcoming in discipline.
Of course, we do know that some people do possess addictive personalities. For instance, I’ve seen people who have traded an addiction to alcohol and drugs for an addiction to running. Substituting a positive for a negative is certainly to be lauded-that is, until the addictive person turns runn ing into a negative by going way overboard, and it begins to take over his or her life the way the alcohol or drugs did.
To better understand addiction, let’s back up a few steps and examine motivation. Why would someone take up running in the first place? And why stay with an activity that seems so, . . . well, . . . monotonous to an outsider?
WHY RUNNING?
Most runners originally come to the sport and lifestyle for reasons of health and fitness. This commitment starts off with as little as 2 to 3 miles at a time, three or four times a week. However, many that become runners for reasons of health and fitness eventually add a few miles to their weekly training. And then a few more. Then they take on the challenge of racing at 5K and 10K distances, then move to 10-milers and half-marathons, and, ultimately, succumb to the romance of what many see as the ultimate running challenge-the marathon.
In a world bereft of physical challenges, in a world where many people spend eight hours a day facing a computer screen in a claustrophobic cubicle, the prospect of throwing yourself into an arena where, legend has it, a well-trained Greek foot messenger died at the conclusion of a run from Marat hon to Athens, becomes very enticing indeed.
Although hundreds of thousands of people have run marathons, it is still far from an “easy” event. Twenty-six miles, 385 yards is quite a distance, even for a car ride. Traveling at 55 mph, it takes half an hour to cover the distance. The fastest marathoners in the world take more than two hours- the length of the average feature film-to complete the distance. A three-hour marathon for the amateur runner is considered an excellent performance.
Clearly there are reasons other than fitness and health for running marathons. Basic fitness, after all, is available at 26 miles per week, not 26 miles in one session. There are as many reasons and combinations of reasons for running marathons as there are runners running them. Some runners are attracted to the social aspects of training and racing long distances with others. Others are fascinated by the aesthetic aspects of running as well as the primal beauty and strength of moving through the environment under their own power. Some experience a catharsis as they release their frustra tions and the tensions of the day. Still others pursue running for ascetic reasons, enjoying the solitary nature of training and the challenge of running the marathon and longer distances, searching in the intense physical and psychological training for a path to self-actualization.
THE MARATHON’S GRIP
For some runners, the sport becomes a tremendously important part of their lives, taking hold with a powerful grip and providing wonderful physical and psychological benefits. For a few runners, this grip may move, sometimes very subtly, from a healthy activity to an addiction. Sachs and Pargman (1984) defined addiction to running as “psychological and/or physiological addiction to a regular regimen of running, characterized by withdrawal symptoms after twenty-four to thirty-six hours without the activity” (p. 233).
Running addiction has both physical and psychological elements; that is, it affects both mind and body. Someone suffering from running addiction will manifest physical symptoms of withdrawal, such as muscle twitching, bloatedness, sluggishness, lethargy, sleeplessness, headaches, and stomachaches , but the symptoms are primarily psychological in nature.
The psychological withdrawal symptoms include tension, depression, anxiety, guilt, restlessness, and irritability (Glasser, 1976; Sachs & Pargman, 1979). Guilt, especially, is the symptom that is seen most often, accompanied by a sense of irritability/grouchiness/crabbiness’whatever term you car e to use. Beware runners deprived of their run: they are difficult to be around.
Occasional rest days are important, and even advisable, so withdrawal symptoms would be unexpected on a day when a runner had planned to rest (or perhaps planned an alternative physical activity–hiking or cycling or swimming or some housework, for example). But on those days when the runner had p lanned to run, and something comes up that prevents that from happening’a family emergency, a big project, a deadline at work, a school paper that is taking longer than expected, an injury, or illness–that is when the guilt and the irritability and the other withdrawal symptoms come into play.
You can see yourself in the paragraph above? You never let anything get in the way of your run? If so, keep reading.
TOO MUCH OF A GOOD THING?
First, let’s consider how long it takes to develop an addiction to running. William Glasser (1976) suggests that it takes up to two years, while some reports suggest that only a few months may be necessary (Sachs, 1981). Some people develop an addiction over a long period of time. Some report that it took 20 years for their addiction to running to develop (Sachs, 1981). The development of addiction in a runner–if it does, indeed, occur–is clearly an individual event.
The title of this article asks whether running can become too much of a good thing. This concept goes back to William Glasser’s fascinating 1976 book, Positive Addiction, in which he suggests that there are some things in life that, even if one becomes addicted to them, are good for you: they str engthen us physically and psychologically. These good addictions include meditation and aerobic exercise. But is this really the case, or can you actually get too much of a good thing?
Stanton Peele (1981) would answer, “Yes,” that you can become negatively addicted to something that is supposedly good for you. To Peele, the key word or concept is control. If the substance or activity is one over which you have control-you decide whether to do it or not-then you are not addicte d. This concept applies to cigarettes, alcohol, drugs, chocolate, watching soap operas, shopping, surfing the Internet, or running. On the other hand (or foot), if the substance or activity seems to be controlling you’you need that drink, have to have that piece of chocolate, must run that 10-mil e workout-then you are addicted.
The distinctions are sometimes fine ones to make, and they vary from individual to individual. Each of us makes our own choices about what we do in life, and we set our own priorities about what is important to us and what is not. William Morgan (1979a, b) offers vignettes about runners who have run through injuries that eventually wound up disabling them, or who have even committed suicide because they could not recapture the performances of yesteryear. This is what he rightly terms “negative addiction.”
The defining criterion for the presence of addiction is, therefore, the presence or absence of control. Are you (or your fellow runners) able to say, “I had planned to go for a run today, but this emergency [fill in whatever emergency you like] came up, and I’ll have to postpone my run until tomorrow”?
The runner who considers his or her running an important part of life but who realizes that it is a considered activity with respect to other aspects of life can answer, “Yes.” That firm “Yes” doesn’t mean that some guilt and irritability won’t be present if you miss a run. Such guilt and irritab ility is a natural reaction to not being able to do something that you like to do, that has become a habit and, especially, that is good for you.
The addicted runner, however, will answer, “No!” Nothing-and I mean nothing!-gets in the way of the daily run, and these runners often run seven days per week, sometimes with double workouts’a long run in the morning and intervals in the afternoon. Running for them has become the controlling fact or in their existence. Everything else becomes secondary.
SIGNS OF ADDICTION
How can you tell whether you or other runners are addicted? The “Addiction Self-Test” at the end of this article can help give you a feeling for whether you or other runners are addicted. There are other tests for addiction that are available in the literature (Sachs & Pargman, 1984), but this self-test is helpful for a quick, self-scoring approach. It is not a definitive test or a diagnostic tool, but if you or other runners you know have any concerns, the best strategy is to see an exercise or sport psychologist. If you don’t know of one in your area, please write to me in care of Marathon & Beyond and I’ll help you find one.
The withdrawal symptoms mentioned earlier provide a feeling for what addicted runners experience when they can’t run. The reasons for not being able to run include injury or illness (primarily) and various life events, such as social functions, family emergencies, school or work projects, and so on.
Some injured runners can participate in alternative activities that avoid further damage to the injured area. Some runners, however, indicate that nothing can take the place of running, and even alternative activities are not satisfactory. In cases of illness (e.g., flu), rest is probably the mos t sensible strategy.
The various life events factor means that time is too limited to do everything, and events other than running take precedence today. Peele (1981) would call such a view of running a “healthy habit” and not an addiction that controls the person. The “healthy habit” perspective sees running (and anything else) as an important, but considered, aspect of your existence, weighed and valued along with everything else we do in our busy lives.
This can be viewed as keeping everything in balance. Addicted individuals, however, are controlled by the substance/activity’in this case running’and place running first and foremost in their lives.
What can we look for in ourselves or others that might denote the presence of addiction? The signs of an addicted runner can include fatigue, decreased ability to concentrate, an overemphasis on quantity (number of miles, number of repeats on the track), skipping appointments (including family functions), and running despite injuries that cry out for rest or treatment.
If you detect these characteristics in yourself or another runner, watch for these other “red flags” that could indicate the potential presence of an addict-ion to running. Nonrunners notice that runners shift circles of friends from nonrunners to runners and spend significantly more social time at track club meetings, at the local track for workouts, and at races, locally, regionally, and nationally (and even internationally’there are companies that specialize in booking trips to overseas marathons).
Addicted individuals will also be even more “committed” (Sachs & Pargman, 1984). They may spend more time engaged in running club activities, as a volunteer and perhaps as an officer, sign on as race director for a local race, subscribe to more running publications than anyone else, watch running movies (everything from Chariots of Fire and Prefontaine to The Games), and buy more running shoes, clothes, and other paraphernalia.
Addicted runners might search for more and more marathons to run, in more exotic locales, spending more time and more money on training and trips. The same would apply to ultrarunners in search of ever-greater challenges and distances, such as the Comrades Marathon in South Africa or the Western States 100.
An additional red flag is a runner who manages to steer every conversation back to running, as though no other subject in the wide world is as worthy of discussion. It is important to note that the presence of some or all of these factors, by themselves, don’t mean you or someone else is addicted . Spending more time as a volunteer at races or buying more running clothes may simply mean a greater involvement in the running subculture as part of an overall commitment to a healthier lifestyle. The key factor, as noted, is control. Who is in control? Is the runner in control of his or her ru nning, or is running in control of the runner?
Most of us would readily agree that a singular focus on running, where running is the controlling factor in one’s existence, is not “good.” I would like to avoid being judgmental, but I’m afraid I won’t be successful. There are runners who acknowledge being addicted to running, yet they see that addiction as a positive factor in their lives. They have changed jobs, changed relationships-gotten divorced, developed a new circle of friends, perhaps even married a runner-all for the physical and psychological benefits (which, admittedly, can be many) they derive from running.
If this really works for them, then perhaps an addiction to running is indeed a positive factor in their lives. However, for most individuals, the state of affairs I just described comes on gradually, creeps up with a steady emphasis on taking running just a little further (as opposed to merely ” farther”), a little bit faster, doing just a bit more, squeezing in just one more race this month, and so on.
Peele talks about addiction as a relationship between the individual and the substance or activity. Addiction to running is exactly that: a relationship that the runner and running form that becomes enmeshed and intertwined until the runner and running become one. I will be judgmental, though, an d say that we are not one with running: we are unique individuals who happen to be runners. Running can and should be a vital part of our existence, but we do have families, friends, work and school commitments, and other roles that are vital as well.
We are often very eager to point the finger of guilt at people who can’t seem to control their addiction to cigarettes or bingo or watching soap operas, but we are so sensitive at having a finger pointed at our running excesses.
THE KEY WORD IS “BALANCE”
The key term I noted earlier in defining addiction is control. The key word I will emphasize now is balance. Keeping running as a vital part of our existence is important, but keeping it in balance with everything else we do in life is even more important.
Let me step down from my soapbox and return to the runner who has gradually moved across that fine line from healthy habit to addiction. What can that runner do?
1. Realize there is a potential problem.
2. Make a decision to proceed with behavior changes.
3. Substitute other rewarding activities.
4. Evaluate behavior changes.
The first step is realizing the potential problem. If the runner doesn’t acknowledge the existence of a problem, then nothing can really be done unless you have the power to force that person to stop running cold turkey, which is highly unlikely.
However, if the runner acknowledges that perhaps so mething untoward is going on, that running does seem to be controlling him or her, then you can intervene. Often just providing information, such as observations of the runner’s behavior, may be enough to make the runner sit back for a moment and think.
Articles and books such as this one and others listed in the reference list may be helpful. Approach the runner in a supportive, caring manner and emphasize that you are interested in his or her health and performance. Approaching someone in a confrontational manner (“John, you’ve got a problem! What are you going to do about it?”) doesn’t usually work well. It merely causes the addicted runner to become defensive.
The second step is making a decision to proceed with behavior changes. The runner must decide that there is indeed a problem, and that the runner wants to make a change, to return to the previous area of the continuum where running is important but not controlling. This decision doesn’t make the behavior change process easy, but it is necessary before a program designed to change the person’s behavior is likely to be successful.
As already cited, Peele (1981) talks about “healthy habits,” those habits that are healthy or good for you, which running certainly can be. At some point on a continuum from Healthy Habit to Addiction, the individual loses control (See Figure 1). Where this point is depends on the individual and is not quantifiable per se, but we can usually sense when we are in control and when we are losing control. This is the critical point upon which we must focus.
The behavior change process must bring the runner back along the continuum and away from the Addiction side, where he or she is now living and running, and toward the Healthy Habit side. Awareness of points along the continuum (mileage, commitment indices, etc.) that would indicate a shift toward the Addiction end will help a runner be more aware if he or she starts moving toward addiction again in the future.
BEYOND THE THRESHOLD
What happens to the runner who can’t make it back to the Healthy Habit side of the continuum? This runner does not respect the body and ignores its pleadings for rest. This runner will not cross-train to revitalize the broken-down body. Eventually, nature takes its course: the body registers its own kind of protest by breaking down with either an acute injury or by falling back on a chronic injury.
Morgan’s (1979a, b) vignettes highlight a variety of chilling case histories, including one runner who eventually tore his Achilles tendon completely because he would not take the time needed to cut back or change activities and allow the Achilles injury to heal.
Addicted runners do not tend to be the elite runners. The elite have learned over time that rest is critical to success, and they know when to push the envelope and when to back off and rest.
The addicted runner tends to be the middle-of-the-pack type who may be attempting to push to a higher leve l, but who doesn’t have the genes or the time, energy, coaching, or money to make it to the next level. The drive is there, but the clear head is not; the addiction dictates overtraining, and overtraining dictates overuse injuries.
Ironically, many athletes, included addicted runners, stumble upon the realization that performances may improve after a short rest period brought on by injury. It certainly makes sense. The overworked body breaks down, is forced to take a rest, and it comes back fresher and stronger than it was before the injury. There are numerous examples of this. Both of Derek Clayton’s marathon world records in the 1960s came after forced layoffs for surgical corrections of running injuries. Joan Benoit’s 1984 Los Angeles Olympic marathon win came after a layoff due to injury. Unfortunately, neither the world-class runner nor the addicted runner subsequently applies the Work + Rest = Performance formula to their running.
The third step, and perhaps the most challenging, is substituting other rewarding activities. For many runners, there is nothing more rewarding than running and engaging in all the other aspects of being a runner (i.e., running club activities, talking about running, etc.). An exercise/sport psyc hologist can work with such a runner to develop programs that will allow substitution of other activities for running. These activities may be physical activities or may be other activities that will absorb some of the addicted runner’s energies. In many cases, it may be necessary only to scale b ack the level of participation in running, not to stop running completely.
One could back down from 85 miles per week, for example. The Monday through Friday 10-milers in the morning, Tuesday and Thursday afternoon track interval workouts (9 miles total), a 10K on Saturday, and a long run (20 miles) on Sunday could be modified to a 65-mile week by knocking out the Monda y and Thursday morning runs.
SCALE BACK TO COMFORT AND LOGIC
Whatever the program, the idea is to scale back until the runner reaches a comfortable point, then substitute other, rewarding activities. Some other physical activities include going for a long, slow walk with a family member or friend, playing with children (you’ll get quite a workout there), participating in a bowling league with coworkers, and so on. The focus would still be on physical activities that are enjoyable but would break the running monopoly.
In other cases, nonphysical activity options may be preferable or desirable, such as doing a day trip to the local amusement park with the family, going to a movie with a friend, or taking in a show at the museum. These activities all substitute for the time that would have been spent running. Th is program, monitored by the exercise/sport psychologist, can be successful in bringing the runner back to a point where he or she is in control of the running, and not the other way around.
The final step is evaluating the behavior change. Evaluate whether the runner has reestablished control over running and has restored balance to his or her life, integrating running with all the other things we do.
At this point, maintenance becomes the key: being continually aware of a tendency t o slip back into old patterns of mileage and commitment that leads to loss of control in the first place. This is the time to learn to enjoy running for what it is: a joyful activity that provides us with great physical and psychological health.
HOW YOU CAN HELP THE ADDICTED RUNNER
As the spouse or significant other or friend of an addicted runner, you may be asking where you fit into this process. You can be helpful at all stages!
First, you can be the person who approaches the runner in a supportive, caring manner. You can provide articles and books on the subject.
Second, you can encourage the runner to make the decision to proceed with behavior change by being supportive. You can also help by assisting in monitoring those signs that indicate a backward-slide toward the Addiction side of the Healthy Habit/Addiction continuum.
Third, you can be a key player in suggesting and/or participating in other rewarding activities. Doing other things you both enjoy is critical for success.
Finally, you can help in the evaluation process by being supportive and encouraging and pointing out all the positive benefits that have come from the shift to a Healthy Habit orientation and away from Addiction. This support, combined with the runner’s own feelings, can mean the difference between success and a return to addiction.
There is tremendous reward in running, whether we do so competitively or recreationally. The key is to enjoy doing it and not to reach the point where running becomes too much of a good thing. Enjoy the process, then enjoy the experience. Carpe diem et carpe viam!
REFERENCES
Benyo, R. (1996, Winter). Exercise addiction. FootNotes, 24(4), 18.
Glasser, W. (1976). Positive addiction. New York: Harper and Row.
Morgan, W. P. (1979a). Negative addiction in runners. The Physician and Sportsmedicine, 7(2), 56-63, 67-70.
Morgan, W. P. (1979b). Running into addiction. The Runner, 1(6), 72-74, 76.
Peele, S. (1981). How much is too much: Healthy habits or destructive addictions. Englewood Cliffs, NJ: Prentice-Hall.
Sachs, M. L. (1981). Running addiction. In M. H. Sacks & M. L. Sachs (Eds.), Psychology of running (pp. 116-126). Champaign, IL: Human Kinetics Publishers.
Sachs, M. L., & Pargman, D. (1979). Running addiction: A depth interview examination. Journal of Sport Behavior, 2, 143-155.
Sachs, M. L., & Pargman, D. (1984). Running addiction. In M. L. Sachs & G. W. Buffone (Eds.), Running as therapy: An integrated approach (pp. 231-252). Lincoln, NE: University of Nebraska Press (reprinted in 1997 by Jason Aronson Inc., Publishers, Northvale, NJ, as part of Master Works Series).
OTHER PUBLICATIONS OF INTEREST Anshel, M. H. (1991). A psycho-behavioral analysis of addicted versus non-addicted male and female exercisers. Journal of Sport Behavior, 14, 145-154.
Benyo, R. (1990). The exercise fix. Champaign: Leisure Press
. Bull, S. J. (1989). The role of the sport psychology consultant: A case study of ultra-distance running. The Sport Psychologist, 3, 254-264.
Chapman, C. L., & DeCastro, J. M. (1990). Running addiction: Measurement and associated psychological characteristics. Journal of Sports Medicine and Physical Fitness, 30, 283-290.
Coen, S. P., & Ogles, B. M. (1993). Psychological characteristics of the obligatory runner: A critical examination of the anorexia analogue hypothesis. Journal of Sport & Exercise Psychology, 15, 338-354.
Hays, K. F. (1996). When bad things happen to good sports: Negative addiction, staleness, and burnout. Psychotherapy bulletin, 31(2), 30-36.
Lynch. J. (1987). The total runner: A complete mind-body guide to optimal performance. Englewood Cliffs, NJ: Prentice-Hall.
Morgan, W. P. (Ed.) (1997). Physical activity and mental health. Bristol, PA: Taylor & Francis.
Pierce, E. F., McGowan, R. W., & Lynn, T. D. (1993). Exercise dependence in relation to competitive orientation of runners. The Journal of Sports Medicine and Physical Fitness, 33, 189-193.
AN ADDICTION SELF-TESTMarathon & Beyond editor Rich Benyo developed an addiction self-test that can provide a quick way to size up where running stands in your life. This self-test first appeared in his 1990 book, The Exercise Fix, and was adapted for an article on exercise addiction in the Winter 1996 issue of FootNotes.Directions:
On a scale of 1 to 10, with 10 being the strongest, weight each of the following statements as they apply to you and your running. Then total your numbers and check the interpretations at the end of the test. Fill out the test in pencil, or make photocopies, so you can retake it perio dically.____Running is extremely important to me. I’m positive I’ll be running for the rest of my life.
____A day without a run is a day without sunshine.
____If it becomes downright impossible to get my workout in today, I can always double up tomorrow.
____Until I get my workout in, I’m a real bear’as in unbearable.
____A little pain indicates there’s serious progress being made.
____If two aspirin/ibuprofen are good, four are twice as good.
____Warm-up and cool-down are important, but it’s what comes in the middle of the workout that counts.
____As far as running goes, more is always better.
____A string of running days must remain unbroken.
____Quality without quantity is impossible.
____Of course I know how many miles I ran last month. . . .
____Unless you’ve run a marathon, you’re not a real runner.
____The more marathons you’ve run, the more serious a runner you are.
____Rest is for the weary, not for the strong.
____Discomfort exists to run through, not to be an insurmountable barrier.
____All my friends are runners, and I wouldn’t consider befriending a nonrunner.
____Many running-related pains can be gotten rid of by running through them.
____If a shirt doesn’t boast a race logo, it isn’t one I want to wear.
____It exhibits their inbred weakness if people don’t want to hear my step-by-step re-creations of races I’ve run.
____If I have a piddling injury and a sports medicine expert says I shouldn’t run, it’s obviously time for a second (or third) opinion.Score
Where does your total fall?
161-200: Running addiction personified. Get help immediately.
121-160: Leaning towards running addiction; beware.
81-120: Neutral.
41-80: Fitness with a mellow bent.
20-40: Approaching terminal mellow; better sign up for a race.
Posted January 6, 2012 by bdutter Categories:Uncategorized
First I run. Then I get hurt. Then I rehab and seek the magic elixir that prevents me from getting hurt again. Change gait, try different shoes, strengthen different muscles, use different foot strike. Has one of those things worked? I dunno. My foot feels way better today than it did two months ago. Was it the barefoot running? Was it the night splint? The orthotic? Or was it simply that time is the doctor and if you wait long enough, the body figures out ways to heal itself.
Or perhaps it was because I have sold my sole (not soul- I’m saving that for something really big) to the running gods?
I have already figured out there must be some correlation between injuries and speed. I reckon that if I was to run really slowly, all of the time, I would never get hurt. But I don’t want to run slow all the time. Sometimes I want to rock. Nobody says, “Wow, a six hour marathon! You are really something special”! Unless they mean “special” in a less friendly way.
So I was feeling well enough to have my coming out party at the Resolution Run this past Sunday. My plan was to just run it by feel and play it safe. The opportunity came up to pace Celeste in her quest for 5k greatness. It was the perfect opportunity to run fast but not have to redline and blow up. Then Celeste left me at the altar when her shin told her no racing. I had to come up with my own race plan. Even I know I am not good at coming up with my own race plans.
The race started and I figured it would be a good idea to start somewhere in the middle of the pack because that would help to slow me down. But running in the middle of the pack can be difficult because there can be some really slow people mixed in with the people that are kind-of sort-of racing. So I kept weaving around, the hunter hunting his prey and picking off the stragglers one-by-one. After the first mile, the watch check had me at about 7 minutes. That seemed to be about the right pace but I still felt pretty good considering I had not run hard in two months. So I picked it up a little. The next mile ticked off at about a 6:30 pace. My foot was feeling good. Perhaps the new shoes (I call them Gang-Green but I don’t think Brooks would approve of that name) were the solution. But then during the last mile I was visited by my old friend, the numb quad. I had not had that happen in some time but since it does not hurt, I just ignore it. But since the quad goes numb, I lose power. Don’t like it but I am used to it.
Eventually, I realize that if I can hustle, I might be able to sneak in under 20 minutes. The brain does its’ job but the body does not cooperate and I watch the clock tick to 20:02 as I cross the line. A full 30 seconds slower than the last time I ran a 5k but probably right where I should be.
I won’t bore you with the details but I tried to run hard in the 10k too. As they say, the pain is only temporary but the internet race results last forever. Not really race pace but I ran most of the way with John Latto and we were able to have a good conversation at pretty much a 7 minute pace. Today I am sore. But sore in a good way. Like after a hard run.
My foot feels far from perfect but the racing did not seem to make things any worse. So let the comeback begin. Again.
Posted December 30, 2011 by bdutter Categories:Uncategorized
Finally the holidays are coming to a close. I’m sure our holiday traditions are no different than any of yours. We start off by putting a can of Diet Coke in the freezer on Christmas Eve so that Santa will have a refreshing low-calorie beverage while visiting our house.
When the kids wake up on Christmas morning, we make sure to put the traditional Christmas coffee mug full of that piping hot libation close to the presents and wait to see who will be the first to knock it over
Finally, we wait for the guests to come and then when they do, we splash their food all over the refrigerator in order to celebrate their arrival (it was Panang curry, not puke).
There is one person who we put in charge of all of these activities each year and she never disappoints us
The next day, she demonstrates how to play the traditional Boxing Day game of Recycling Diving for Gift Cards
Christmas is a lot of work. Next year we are inviting Cesar Millan to start working with her a little earlier in the year…
Of course, gift giving should not be a contest but when you hit the ball out of the park as cleanly as I did this year, it is ok to brag. Normally I am good for a new blender or, in a really good year, a new vacuum for the little Missus but this year….Bam! Customized iPhone cover! Valentines Day is coming, kids http://www.getuncommon.com/
The quest for a new shoe has ended as well. Santa wrapped them for me but I picked them out myself after much research. The good thing is that I ordered them from Roadrunner so I get to try them for up to 90 days. I can certainly understand why the local shoe stores can not offer this service but what a great service it is if you are trying a shoe for the first time and are uncertain of how things will work out. I have not run in a shoe by Brooks for many moons but this one had all of the things I was looking for: lightweight (8.7 oz), cushioning in the forefoot, low heel, decent color, wide toe box. I’ve tried a few test runs and so far I like what I smell that the Rock is cooking
I am going to end my hibernation. I think my foot is good enough to try an easy race at the Resolution Run on Sunday. I for sure will not be gunning for a PR but it will be good to go out and run a 5k.
Speaking of 5k’s, I was driving downtown on Thursday and saw this car with their 3.1 sticker on the rear window and it struck me as amusing. But should it? Is a 5k any less worthy than a 26.1? Not in my world
I have heard it both ways with my Science Fridays. Some people love the opportunity to read articles on running that they would never bother to search out and read anywhere else. But there are other readers who only read when the story mentions them. You know who you are. This story, will not mention you.
Since this is the time of year for goal setting, I figured this article would be a good start to getting that goal to become reality. F staying injury free, F PR’s and F balanced approaches to life. I wanna go to London, baby! Since I never click through on the links, I just copy the whole article. Read it or don’t.
All top-level athletes – and we’re thinking of the 17,000 that will descend on London for the Olympics in July 2012 – will probably have the optimal genes to compete at their chosen sport. They will have been training for years, and their diets will be finely honed. But it is in their minds where medals will be won or lost.
It’s only in the last decade or so that psychological training has been recognised as equally important to sporting success as the physical side.The psychologist to the British Olympic team runs twice-monthly sessions for athletes in the final year of the run-up to the Olympics. A pair of psychologists in Israel implement a four-year programme of psychological training with their athletes, which starts as soon as the last games finish.
Medal-winners tend to be those who are best able to control their emotions and focus their attention, and are brimming with confidence, motivation and optimism. The idea of psych-training is to help athletes reach this state of mind through strategies such as goal-setting, imagery, simulating the competitive environment and even talking to themselves.
Psychologists will also be considering the finer details of the athlete’s environment in the run-up to their moment in the spotlight. What kinds of information are athletes given during their stay in the Olympic Village? What is the wording like on notice boards? Every detail counts.
Of course, the best athletes also have the right genes. A sprinter or long jumper might have a certain form of the gene ACTN3 as it leads to more fast-twitch muscle - the kind required for short bursts of strength and speed. Endurance athletes commonly have a version of the NRF2 gene which optimises VO2 max - the upper limit of a person’s oxygen consumption.
So winning is just a matter of having the right expression of genes, putting in years of physical training, and honing the mental toughness needed to succeed. But not everyone can win. So perhaps some athletes will need psychologists to help them cope with losing – not that we should even mention that word until after August.
Posted December 23, 2011 by bdutter Categories:Uncategorized
Puppies are a lot of work. We don’t have a dog though. I am referring to the puppy I am married to. Playful, energetic, lovable…but somewhat clumsy and not completely trained. In this week’s episode, the puppy was food shopping at Trader Joes. Everything was loaded into the mini-van except for one thing…her purse.
Upon her arrival at the Dutter Estate, she recognized that her purse did not follow her home. A quick call to TJ’s revealed that no one had turned in the purse yet. We began cancelling credit cards and all the other things people do when they lose their wallet. Unfortunately, the purse had her iPhone in it as well. Or was it fortunately? Collin is way more advanced than us old dogs when it comes to technology. ”Did you log in to Mobile Me cuz you can track your phone via GPS that way?”
Uhhhh…..no. Collin logs us in and the phone shows up on a map at Gelson’s Shopping Center. In my mind, the perp is at Harry’s loading up on stiff drinks. We try to call the phone but he does not answer. The dot on the screen drives away. Now he is at the laundromat on De la Vina. I text him. I know you are at the laundromat on De la Vina. Return the purse now and we won’t press charges. The dot starts to move north on the 101. Ten minutes later there is a knock on the door. The purse found it’s way home. It was a Festivus miracle
The boy asked a girl to go steady earlier this year. I’m not really sure he understood what that meant but somehow they managed to stick together for 8 months. I thought that was pretty impressive length of time in a young and foolish kind of way. They survived summer vacations and cross country season and homecoming dances. But this week it all came tumbling down. It was a sad sight to watch them part ways (neither of them drives so we get to be chauffeurs for all the good stuff). Teary-eyed and down-trodden, it was the first break-up. I suspect there will be a few more heart-aches along the way before they find their final significant other.
As the ranking womanologist in the family, I felt obligated to check in afterwards and make sure all is well. He tells me how they just drifted apart. He thinks they can still be friends though. I say, “Son, I would agree with you but then we would both be wrong…”
Well, maybe it will be difficult to be friends with this one. The Wayback Machine usually can not work on relationships so the voyage from passionate back to platonic is littered with tombstones. Who knows though…maybe they’ll circle back around and be together some day. The boy may be on to something. I see a project. Perhaps I can teach the boy how to be friends with girls. In the meanwhile, I encourage playing the field.
I have tried a couple runs. Nothing too crazy. As usual, the foot does not feel any worse. It doesn’t feel any better, but it does not feel any worse either. The healing process is continuing, albeit too slowly for an impatient runner. My goal for the near future will be to not come back too quickly. A couple days on, a few days off, a few days on the elliptical, keep on stretching, try to go slower.
The quest for the perfect shoe has begun. I visited Sports Authority and SB Running and Outfooters but was too finicky too buy anything. I joined RoadRunner Sports. I can try the shoes for up to 3 months and if I don’t like them I can return them. That’s an excellent program that my foot totally approves of. Let’s see what Santa brings.
In the meanwhile, the temptation to amputate grows…
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I leave you with this…one of my favorite all-time videos. I love that the camera man understands that you can not interfere with nature…you must let it happen and be a dispassionate observer.
Posted December 16, 2011 by bdutter Categories:Uncategorized
“How come Brian doesn’t run with guys?”, he sneered, “I guess he can’t keep up with them!”
Yup, that’s me…Old Slo-Mo Dutter, can’t keep up with all of those fast dudes so he has to run with the girls. Poor me. I guess I’ll just have to make the best of it. Suffer along running with the girls. If you are a guy and reading this, there is no need for you to try to save me. I’ll make due. And no need for you to try to join us…
On the plus side, I love all of the women that I run with. Attorneys-in-training, real attorneys, moms, singles, teachers, nurses, doctors, real blondes, bottle blondes, gingers…I could go on and on.
They come, they go. Many have little kids that need minding. Some re-produce. They run marathons and need to recover. A few have moved away. Some have moved back. And then there are those that get hurt. They go away too and I just assume they will eventually come back. The will is there but the body betrays. The time off lets the body heal but does the mind come back too? Does the flame still burn?
I can relate because I probably have spent as much time on the elliptical as anybody these last few years. If you have not, consider yourself blessed. The elliptical is hell’s pickle
Needless to say, I hate to hear about anybody getting injured. Personally, when it comes to my own injuries, I have become jaded. I’m like, “Ho hum…another injury. Guess I’ll have to take some time off.” But I don’t really take time off. I don’t want to be hurt. I want to be outside and with my girl’s. I fight with Hell’s Pickle a few times a week. I seek medical advice. I cross train. I try wacky things like barefoot running. Cue the Raindrops Keep Falling on my Head…
But there’s one thing I know The blues they send to meet me won’t defeat me It won’t be long till happiness steps up to greet me
You wonder if people notice you are gone. Or notice when you come back. There is an old Seinfeld joke where he talks about if you are rooting for the Yankees, the players come and go so ultimately you are just rooting for the shirts. The laundry. The running group has continued despite my lack of attendance. They still train twice a week. The races have continued to come and go. I think I am on the verge of my miracle comeback. Again. Perhaps the Resolution Run. Maybe I will be able to work my way up to laundry. I need to see my girls…
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If I was going to give you a card, it would be something like one of these…
Posted December 9, 2011 by bdutter Categories:Uncategorized
I keep telling the kids not to grow up, and though usually they listen pretty well, but when it comes to that request, they don’t. As a result, Collin is just like the white winged dove and on the edge of fifteen and a half. Now fifteen and a half is a significant age in California because the kids get to take their written drivers test and providing they pass the test, they get a Learner’s Permit.
He will need to pass the multiple choice test by himself but I decided to help him with a couple of real life questions that I just completely made up and which have no basis in real life.
Here’s the first 3 questions I invented…
When you come across a school bus with it’s lights flashing, you should:
A.) Stop and wait patiently for the children to exit the bus and the lights to stop flashing
or
B.) Stop, notice that despite the flashing lights the bus does not have that stop sign thing sticking out so assume it is safe to proceed and try very hard not to hit any of the children. Next, wait at home for the letter from the sheriffs’ department to arrive.
When you pull into a gas station for gas, you should:
A.) Gently pull up to an empty pump and begin to dispense your gasoline
or
B.) Ram the car in front of you in order to create more space for your minivan
After you have received a warning letter from the sheriff for passing a stopped school bus, you should:
A.) Remember the rules for passing school busses
or
B.) Make up your own rules where if the bus is stopped on a busy street like Hollister Avenue and the other cars did not stop then you do not need to stop either
So these are just the first 3 questions that I randomly thought up last week. I wonder if I might be forced to think up some more questions this week. Needless to say, it’s probably better if I am the parent that helps teach the kid how to drive…
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The barefoot experiment continues. The truth is, last week
I went to the doctor and guess what he told me
guess what he told me
he said boy you better try to have fun
no matter what you do
but he’s a fool…
Sorry, Sinead. I went because I thought I had given myself a stress fracture in my foot. Maybe I did but the x-rays did not reveal anything so perhaps it is already healing. I was trying not to land on my arch while training for the marathon so I was landing on the side of my foot and surprise!, that’s not good. If you have to adjust your stride or alter your foot strike to finish a run, you are doing something wrong. Duh. Don’t do that.
But enough drama. I have been experimenting with running barefoot to test the theory that you can cure plantars by giving the fascia a deep stretch. I have been running two miles at a time a couple days a week on the artificial turf. I gotta be honest…it feels really good to run without shoes. Still not brave enough to run in the real world but on turf? Sure. Here is what I have learned so far:
1: The plantars does not bother me at all when I am running on the turf. Weird, huh? As soon as I put my shoes back on and try to run I can feel it. Still pondering that finding.
2. It is very difficult to overstride if you are running barefoot. My feet stay right underneath me and I have a nice Nordic Track glide to my stride. I like it.
3. If you run after the sun goes down at night, you do not have to ice your feet when you get home. OMG that turf gets cold!. I think I invented the running ice bath.
So I guess I am a fan so far. At least it gets me outside. Don’t tell Ellie I’m cheating on her…
Posted December 2, 2011 by bdutter Categories:Uncategorized
I always talked a good fight but in the end I was never truly a barefoot runner. At best you could call me a minimalist but I think the true barefoot runners would sneer at my Nike Free’s. I was one of those people that read Born to Run and drank the Kool-aid in the sense that what Chris McDougall was writing made sense, but I was never willing to brave the blisters and tetanus threat of actual barefoot running. There was no science that said that running barefoot helps to prevent injuries. Conversely, there were also no studies that say that running shoes helped to prevent injury.
I do believe that if what you currently have going for you is working, you stick with it. But this was a few years ago and I was still trying to figure out how to make my hip pain go away. Desperate people do desperate things.
I got hurt while I was wearing my full-cushion Nike Vomero’s. Why not try something different? I bought a pair of the Free’s and have been running low-cushion ever since.
Granted it ultimately took three shots of cortisone into my hip to make the pain go away but that’s not the point of this tale. What I did find was that I changed the way I ran and as I went from a heel striker to more of a mid-foot/forefoot striker, I started to get faster. Your results may vary but the combination of the new stride with the much lighter shoe helped me to keep going with a nice progression of lower race times.
As the story continues, I was wearing my full-cushion trail shoes when I was running Montana D’ Oro last year and hurt my sesamoid. That injury led me to reconsider my low-stability Free’s and I began to run in the Jinxvara’s which have not served me well. I’m sure it is really a fine shoe and the real reason I am dealing with the Plantars Fascitis is because I upped my mileage too quickly training for the marathon but it is much more convenient to blame my injury on the shoe.
Ok, so where am I going with this? Well I have become somewhat obsessed with making the PF go away. There are conflicting reports on every cure…night splints, podiatrists, calf stretching, orthotics, etc. For every success there are just as many failures. Since my attempts with all of these have not produced instant results, I continue to search. I read an article by Dr. Robert Schleip, a German fascia researcher who cured his own fasciitis by running barefoot. Like I said, desperate times call for desperate measures. “When you run in bare feet, you get a deep stretch in your foot that’s hard to accomplish any other way,” Schleip is quoted as saying.
Hmmm…ok…where would I feel comfortable running barefoot? Not the beach!. Last time I tried that I came away with a nasty blister and the Santa Barbara beaches have more rocks than the Jersey Shore. Bing! I know just the place…one I am very familiar with…
I have spent many minutes of my life that I will never get back going around this field. This week I tried running on the field. Without shoes.
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