Spence Smith

After a few years of weekend training behind me, I’ve come to realize that a big weekend of training is just as much a mental challenge as it is a physical challenge.

If you are training for a half marathon or a full marathon, each and every weekend, your long runs continue to increase in mileage. To the point that you know… these miles are going to take a while so I better be prepared.

As I got ready for Ironman, my Saturdays and Sundays were consumed with training. A 100 mile ride on a Saturday could take 6-7 hours for me then a 15 mile run the next day followed by an hour and half swim. Easily another 4-5 hours gone from my Sunday.

That’s a lot in anyone’s book for one weekend not to mention having to do this for weeks on end and if you aren’t prepared mentally, it’s going to be even harder than it sounds.

This weekend I’m headed into some heavy training to kick off my 2012 triathlon season and just like learning to pace myself on a run or on a bike ride, mentally pacing myself is just as important.

Here are a few things I do mentally to get ready.

1. I prepare my gear ahead of time. I get together every piece of clothing or gadget I’m going to need for my training ready. I clean my bike, check the tires, lube the chain, charge up the bike computer and get my on-the-bike nutrition ready to go. I also get my running clothes, shoes and swim gear laid out. The less I have to think about my gear being ready, the more I focus on the training ahead of me.

2. I plan out my weekend of time spent with friends or family so that I can get in bed at a decent hour. Training for most of us takes place at an early hour and we need all the sleep we can get. I’ve been guilty of over doing it to the point that you would think I wasn’t training for anything and find myself worn out from a late night out.

3. Before I go out for dinner I get an idea of what i want to eat before I get there. What I eat today, fuels my body for tomorrow. It’s hard eating healthy when you aren’t eating at home. I usually look at the soups and a salad first then see if there is anything on the menu with fish and veggies. That’s my go-to. Yours might be different.

4. Plan Your Training Routes. Whether it’s running or cycling. Know where you are going and if at all possible plan some stops along the way in case you run out of liquids of food or need to go to the bathroom. There’s nothing more frustrating than running out of nutrition or needing to go have a little alone time in a clean bathroom.

5. Take your phone and a little extra cash. If you get stranded from exhaustion (hopefully not) or you get a flat and forgot your spare tube. It never hurts to be able to call someone to come pick you up. I’ve had to do it and it’s no fun. But sometimes it’s needed. Also… you never know when you need to buy an extra bottle of go juice or a snack. Take some cash. When I’m on my bike, I put my phone and cash in a zip-lock bag in case it rains or I spill liquid on it.

6. I think through the mileage I’m about to do. The miles might seem overwhelming but the more I break them down in my head to smaller chunks of miles, the easier it is for me mentally. Remember, training is a process.

When I think about this process, I find myself applying this to basic parts of my life. Traveling, Focused time with my wife, A weekend with the family.

In short, I think it pays to be prepared and ready and it’s honestly more of a load off my brain when I know I’m going into something more prepared.

Knowing what’s ahead of you and knowing how you will get there is half the battle.

The other half is just doing it.

If you aren’t new to this, how do you prepare for a weekend of training? Anything to add?

When you are going out for your first run or your first few rides on your bike, there’s the big question that always looms in the back of every beginner’s mind.

How do I do this and not get hit by a car!!!

If you are like me, I know you’ve been driving down a busy road and seen a runner coming towards you or you’ve had to slow down to wait for the right moment to go around the cyclist ahead of you. I’m sure you must have thought about how dangerous it seems right?

Before I get into each sport, let me say this one overall rule of thumb. Whether I’m on a bike or out running, I always look for the least traveled roads or the widest roads with whatever bike lanes I can find.

While living in Nashville, I stuck to places runners and cyclist typically go. Chances are motorists are used to them. My favorite place to ride was the Natchez Trace. There are usually more cyclists there than cars.

My favorite running in Franklin is the neighborhood trails around downtown and Pinkerton Park. My other favorite running route in Nashville is Beale Meade Blvd or Moran road to the Old Natchez Trace rd. The key… not as many cars.

However, if you stick to these few simple tips, you will put yourself on the offensive side of safety and keep you out of harms way.

Running

1. Wear bright reflective clothing. If you are in the right light where someone can see you because of your clothing, good. You want them to see you. If the sun is going down, their car headlights will grab your reflective clothing and you will shine enough for them to see you and know to go around you.

2. Always run against the traffic. I can’t stress this enough. You want to see the traffic ahead of you. Since you are smaller than a car, you will have a better chance of getting out of the way of the car should the driver not see you and come too close or come right at you. This puts you on the offensive side and not on the vulnerable side.

3. When running with a group or a running partner, run single file when oncoming traffic approaches. Again, this gives you more control of what’s going on and allows you the chance to move out of the way when needed.

4. When running past someone. Yell which side you are passing them on so they aren’t caught of guard by you. This usually happens on the left side of the person you are passing. Just yell, “LEFT!”

5. Obey all traffic signals when you get to a corner just as if you were walking across the street. Use crosswalks and if you have to stop for a minute, it’s not going to kill your run.

6. Buy a Road ID. If anything should happen to you while you are running, whoever finds you will have quick access to your emergency contact and medical info for the EMT.

Road ID

Cycling

7. This is where things change a bit.

8. Cyclists have the same right to be on the road as cars do. READ THIS AGAIN. Cyclists also have to obey the same traffic laws as motorists do.

9. Ride WITH the traffic. Not against the traffic.

10. Wear reflective clothing when needed.

11. Use hand signals when turning.

12. ALWAYS look over your left shoulder before moving into the left lane to turn.

13. ALWAYS ride on the right side of the lane as close to the white line as you can get unless you have a bike lane to use.

14. Never make sudden movements when cars are about to pass you.

15. Never listen to music when riding your bike. Here’s why. You are riding with the traffic and you need to be able to hear when a car or semi truck is approaching. If you are listening to music then chances are you can’t really hear everything going on around you. Then during that great part in the song where your mind is off in music world, a car will sneak up on you and scare the-you-know-what out of you. At that moment, you might jerk your wheel the wrong way and either go into the car to your left or the ditch to your right. Either way it’s not going to be pretty and it could have been avoid if you were listening for them.

Don’t think it doesn’t happen. I used to ride with music. Then I tried riding with just my right ear bud in so I could hear cars on my left. Still… not as good, but better. Eventually, I got rid of the music. Trust me. It’s for your own safety.

When riding with a group, learn these terms..

16. Car back – it’s when you hear a car coming up from behind you. Yell “CAR BACK!!” and those in front of you will repeat it so that everyone in the group knows there is a car about to pass.

17. Car Forward – same as car back but this is for cars coming towards you. This allows those in the group that might not be looking up at the moment to know there’s a car coming in the other lane. Again, you yell it out for all to hear.

18. When riding with a group, learn to point to obstructions in the road for those who are riding behind you. Potholes, gravel, and sticks. Remember, your road tires are more delicate than mountain bike tires. I’ve had flats from hit a tiny rock before so avoid anything in the road that you might think will pop a tire or send you flying off your bike.

19. Ride single file in traffic.

20. When passing other riders, try to pass on their left. When you are about to pass them yell, “LEFT!!” and pass with caution.

21. Buy a Road ID. If anything should happen to you while you are running, whoever finds you will have quick access to your emergency contact and medical info for EMT.

To all of you who get frustrated with cyclists as you are driving your car.

I hear this often from other drivers…

Cyclists think they own the road…

I just want to put a few things in perspective for those of you… us… who are driving vehicles while passing a cyclist.

• Cyclists have to obey the same road laws you do and have just as much of a right to be on the road as you.
• Your vehicle weighs over 4,000lbs and you are protected by the shell of the vehicle tied in with a seatbelt and have air bags. Cyclists are riding on a bike that weighs less that 20lbs and are wearing a helmet. That’s it.
• Pro cyclists race between 25mph – 30plus mph. The average cyclist rides at 15mph – 20mph. that’s it. We can’t go any faster so please stop acting as if we can.
• Most states have a 3-foot law. The motorist has to give a cyclist at least 3 feet of space.
• Most cycling injuries that involve a motorist are caused by the motorist. Some ending in death and an involuntary manslaughter charge. So think before you decide to scare that cyclist the next time you get frustrated. You could cause death for them and jail time for you with little effort.

The bottom line here is this. Cyclists CAN’T own the road. Cyclist only take up two feet of the road at one anytime. When you are driving a car, you are driving what could be a very dangerous driving machine. Drive too close to a cyclist and that cyclist could fly off the road. Hopefully with little injury but acts like this have ended in people being permanently paralyzed, nursing a few broken bones or dead.

Yes, we cyclists take the responsibility of putting our lives in danger by just riding a bike. But we need motorists to help us out a bit. Be more patient when trying to pass us and we will do our best to help you get around us safely. Please, we don’t need you scarring us just because you can bully us with your car.

And that’s what it really is when you are the bigger presence with the damaging force of a car… Bullying.

So there you go.

These few tips will get you on your way to some safe training.

Any Questions? Any tips you would like to share?

Getting started on your running plan is like taking a road trip. You have your map and you know about how long it’s going to take you to get there. You have a used car you’ve never driven across the country and it’s tires barely have tread and are not even the right style for long distances. But you might not know that. You might just go get any old tire that will do. Without telling the tire mechanic what kind of tires you really need… and we all know that if you have bad tires, the chances are high for getting a flat or having a blowout that causes an accident.

I’ve been running now for about 7 years. Wait, let me clarify that statement…

I’ve been running on and off for about 15 years. The last 7 years of which I’ve loved the experience. The first 8 years were met with frustration, injury and failure.

I get asked this question a lot. I’m going to start running. What do I do first?

Easy. Get a great pair of running shoes.

And you might think… Easy, I’ll head to the mall, target or walmart and get a cheap good-looking pair sneakers to run in.

Wrong.

The key to having a great running experience starts with running in the right shoe FOR YOU.

These days, most cities have stores dedicated to running or multisport (triathlon) and are staffed with experienced runners who know how to fit a person in the right shoe according to how they run. Which means they watch you run at the store and fit you according to what they see and the information they get from you about your experience or your goals you want to accomplish.

When I lived in Nashville, Fleet Feet Sports in Brentwood did a great job of getting me in the right pair FOR ME. In Colorado, we have Colorado Running Company, Runners Roost, Boulder Running Company and my personal favorite – Newton Running Company, which based in Boulder, CO and offers free clinics weekly.( Newton running shoes have changed everything about the way I run. Part of the reason is all the instructional videos and info on running form they have on their site. Brilliant.)

Most people don’t realize running shoes are made in three varieties. These varieties are made based on how a person’s foot lands on the pavement. Which means to the running world, there are only three types of feet to fit for running.

OverPronator

Neutral Pronator

UnderPronator

(Click here to understand more about the three)

I’m a neutral runner, so when I go looking for shoes, one of the first things they are going to ask me is which type I am. If I don’t know, then they will throw me into a pair of shoes and watch me run from behind so they can watch how my foot lands.

Once you figure this out, then you get to choose from whatever suits you in that variety.

Here are a few things to think about once you start narrowing in on the shoe you want.

My running shoes are one size bigger than what I normally wear. The reason is I want enough room in the toe box to not cramp my toes. This helps when it comes to those long miles and preventing lost toenails you hear about. Plus the less constricted my foot feels, the more natural my foot feels in the shoe.

And speaking of less constricted, I always wear Yankz laces on my shoes. They never come untied and you never risk the chance of tying your shoe too tight.

If you are looking to do triathlons, Yankz are a must to get into your shoes as fast as possible.

The last thing you want to think about is getting good running socks. No cotton tube socks! You will see running socks in any decent running store. Most of them provide some form of support or compression and help the overall experience in how your feet feel.

Here’s the bottom line.

If your feet don’t feel good, eventually the rest of your body isn’t going to feel good. The impact starts with your feet. So the more you protect and baby them, the less you have to worry about.

There’s a lot I’m not saying about running form, which is another factor in your overall running experience and prevention of injury.

So… I hope this gets some of you started in the right foot so you can be off and running in no time.

Do you have any questions? Any helpful shoe tips from those who have been running?

I often get asked about how to work through the different aches and pains of running. So I’m going to give you what has worked for me.

I am not a doctor or a professional trainer of any kind so please… Anything I say here is strictly my opinion.

I’ve had several running injuries. IT Band issues to calf muscles that tighten up during a run leaving me unable to finish the run. I’ve had more injuries in the past than I do these days, but it still happens.

In fact, one person on twitter asked me… Both of my calves seize up at mile 2. What do I do? What is the solution? This was asked after I had tweeted that my run was cut short because my calf seized up on me at mile 5. Why? I think I was pushing it too much, trying to run faster than I could handle that day.

Any time I encounter a problem, I walk through a process of elimination through series of steps to determine what I should do.

1. Check Your Running Shoes. Where most people make mistakes is in the very beginning of their running experience. They usually are wearing the wrong shoes and didn’t even know it. Go to a shoe store that specializes in running. Fleet Feet in the Nashville area is a great store and is staffed by experience runners. They will fit you in the shoes you need for your style of running by watching you run.

Anytime I start to feel little problems in my running. I check my shoes first. Chances are with me it’s time for a new pair of shoes. Some times this fixes my problem and yes, shoes make that much of a difference. Once they lose their support, they are no longer working for you. I go through 3 or 4 pairs of running shoes a year. This past year I’ve been running in Newton Running Shoes, which is the best shoe I’ve run in and their site has excellent information on the next point… form.

2. Check Your Form This is where learning to run better plays a big roll in how you enjoy the sport. Run with others who know good form and follow in their footsteps. Don’t bounce your way through your run… think tight and compact. By all means… don’t push it. The best thing to do is to start slow and easy. Remember… your muscles need to work into a place to handle more and go faster. Those muscles need to build up to faster and stronger legs. Once you get more comfortable with your form and your pace, your running experience will be much more enjoyable.

There is always an exception to this… those super lean, skinny friends of mine who are natural runners and don’t think about running long miles. I envy them. But even they can push it too hard.

3. Use A Foam Roller. Ah… the foam roller is one of the best purchases a runner could ever make. The foam roller is exactly what it sounds like – A cylinder made of hard foam. It used to help loosen up your muscles as if you are getting the best deep tissue massage. For example… if your calves are tight. Place the foam roller on the floor. Place your calf on top of the roller. Lift your body up slightly to roll your calf over the foam roller so that your body weight is helping provide the pressure.

Sometimes it’s going to mash your muscles so much it hurts a little. But that’s ok. I think it means it’s working. It also helps with your recovery time after a long run. I use mine even when I’m not injured. I love how my legs feel more fresh and ready for a run when I use it.

4. If none of this seems to work, my last step is to always go see a specialist. Usually you can tell in a week or so if the slight changes you are making will stop the issue. BUT if nothing is working then immediately go see a specialist so that you don’t injure yourself even more.

There is a new kind of specialist out there I highly recommend for runners… especially with IT Band issues. It’s called Active Release Technique… or A.R.T. If you have an ART person you can go to, I would start there.

There’s one underlying point I want to make in all of this. The absolute best thing you can do as a foundation to injury prevention or recovering from an injury is rest. It’s better to rest, than to push it and risk serious injury rather then a little tightness. I only run three days a week at most. Tuesday, Thursday and Sunday and mostly with Randy Elrod. Believe me… take great liberty in pacing ourselves to prevent injury as we try to get stronger and faster.

Also, our bodies need recovery time and rest. It’s the way our bodies are designed. Rest rebuilds our muscles, our mind and refreshes our spirit…. It can bring new life into out souls. Get it? Rest. It’s naturally built into our being. If you don’t rest, your body will force you to rest. There’s no fighting your own body.

I know there are many other remedies from compression socks to advil to yoga/stretching. These are just what I do for me… How about you? What helps you get through injury?

I’ve been running for years now. I love to run but I never started out loving it. In triathlon it’s my worst of the three sports. I’ve had to grow into loving it the way I do. But just know, my relationship with running is sometimes a love/hate relationship. However… I improve the most when I run with a running partner… and these improvements aren’t just with running either.

Here are my top three reasons to have a running partner:

Accountability. Running with a partner gives me someone to be accountable to. When I’m home, my running partner is Randy Elrod. It’s hard to sleep in when I know Randy is meeting me for a run.

You can set goals for a specific race, which will help you get into and weekly schedule. Randy and I do this and it makes a huge difference in how we run during the week and on the weekend. The best part is you have someone to do this with. It’s amazing what running with a friend will do for your friendship.

I would say some of the deepest conversations and best brainstorming ideas Randy and I have had happened during a run.

Consistency. Because Randy and I set goals for our running, it forces us to set a weekly training schedule that works with our lives. For us, we run three times a week. Generally, we run 6 miles on Tuesday and Thursday then a longer run on Saturday or Sunday. Right now our long runs sit around 12-13 miles.But here’s the real benefit of that kind of consistency… it’s not about the miles, it’s about the progression of discipline that starts to form and becomes part of daily life. With that kind of consistency, I am able to look at other parts of my life I want to make improvements in and take a stab at it… Because I know if I set my mind to it, make a plan and discipline myself to stick with it, then I will have a real chance of making the improvements I want to make.

Improvement. When it comes to the actual physical activity of running. If you are consistent and accountable to running with a partner, you will push each other to slowly get faster and stronger. When this happens you will take steps to get a little leaner and you will get in much better shape over time. Randy and I are running faster now than we ever have in all the time we have been running together.  Why? Accountability to be consistent with our running habits and eating habits.

One of the biggest benefits I’ve gained from going through all of this you ask? I’m a much more confident person which made a huge impact on my life.

Let’s face it… There are a lot of times in my life where I am much better if I’m able to share the experience with someone else. A training partner (running, cycling or swimming), travel buddy, loved one… whatever you want to call that other person.

Life is too short to do it alone and the benefits of having a running partner outweigh the benefits of running to just run.

Thoughts?

When it comes to triathlons, my worst of the three sports is running. For those of you who know me, you must be wondering why it’s my worst of the three when I run so often. Well… Let’s just say it’s always been a struggle for me. Which is one of the reasons I got into triathlons in the first place.

Over the past year, I decided to focus more on running so I could one day love it as much as biking and swimming. I have to say… I’m getting there. I love to run… But I want to be a faster and stronger.

I read a great book called Born To Run by Christopher McDougall right after my first Ironman and was completely inspired to change the way I run. Rather than go the barefoot or Vibram running route, I opted for the next best thing in natural running… my new favorite running shoes made by Newton Running Company which I bought at the Newton headquarters in Boulder, CO.

I’m using the Sir Isaac Neutral Guidance Trainer by Newton and they are perfect for the new way I’m learning to run.

What is this new way?

These shoes are made to help change my running posture so that I land on the midfoot/forefoot area instead of my heel first, which is not good for your knees or your posture. The new way feels more natural and the stride is easier to maintain. I ran 13 miles in them last week and loved every step.

Here’s the thing though.

I’m always looking for areas to improve. Always. Whether it’s in the triathlon sport or my life in general. I’m always looking.

Why?

Because change helps us to move forward.

If I’m not challenging myself to change my bad habits, then I don’t grow into the person I know I’m capable of being. The same goes for sports…. or anything else for that matter.

I’ve been a bad habit runner. Poor form. But I know I’m capable of running faster and more efficiently. I can do it if I apply myself and am patient with the process.

Now that I’m learning a new way, I’m getting faster and stronger.

Funny how life tends to be the same way right?

Have any habits you are in process of changing into good habits?

Remember… Change is good. It will show you a different way to run through life.

Through out all my training for triathlons, the one question I get the most is I’d like to start running… What do I do?

Ahhh… well, let me tell you…

1. Set a goal…. Start with a 5k, which is 3.1 miles or a 1/2 marathon which is 13.1 miles.

2. Buy the right running shoes for you. Not just any shoe… but the right shoe. This means a visit to my favorite running store like, Fleet Feet, Endurance Sports, or ACME Multisport. If you aren’t in the Nashville area then ask around for a RUNNING store staffed by runners. Getting a proper fit for shoes is critical to your training and preventing unwanted injuries. If I catch you walking into Foot Locker or the Finish Line then I will come hunt you down… and make you buy me dinner at a really expensive restaurant!

You want to buy shoes from runners who know shoes. Its that simple.

3. Train with a friend, a group of friends, or a training program like Powered By Hope. Learning from each other helps, not to mention the accountability from your friends and the community you will build in the process is priceless.

For those who are looking to run in the Country Music 1/2 Marathon, Powered By Hope is building a community of runners (beginners to seasoned athletes) to support a great cause. Their training plan is easy to get into and well worth the effort. Training officially starts January 16, 2010 at Fleet Feet in Brentwood, TN

4. Find the right training plan for you. I use the Jeff Galloway system quite a bit to help me build my running endurance. It’s easy to get into and it’s not overwhelming. No one expects you to run far for very long when you are a beginner and there’s nothing wrong with a little walking. The goal is to finish.

5. Have fun with it! Take your time and learn to enjoy the benefits from your training and the people you meet along the way. The encouragement I got as a beginner was what made me want to keep going and eventually encourage others to experience the same joy and benefits I got from running with a group of people.

Benefits? Oh yes… You can lose weight.. That’s always a plus… but what most people don’t realize is how much your mind gets in better shape. Your moods level out, you tend to think more clearly and it’s a great way to relieve a bit of stress and bring focus to your day.

Take it from me. I went through a really big change in my life that was stressful, hurtful, and just down right sad…they call it a divorce. My counselor wanted me to keep running because it was helping me get through the really tough times.

I have to say… I’m much better for it. And now, all of this training I do – Swimming, biking and running… is now just apart of my lifestyle. It’s something I love to do… not something I feel like I have to do as if it were a burden.

So… You wanna learn to run? Go for it!! and if you have any questions about the your first running steps, shoot me an email. I can’t give you all the answers but I will tell you how I got started and few things I’ve learned along the way.

Before Christmas gets here, make a decision to do something for yourself while helping others. Go sign up with Powered By Hope and run the Country Music 1/2 Marathon. You will thank me later for it!

And while you’re read Born To Run… it changed my running life!

I’ve been running for a few years now. I’m not the fastest or the best at it, but I know how to do it and not hate it.

I talk to so many people who want to like even the thought of running. Any time I have a conversation about what I’m doing with triathlons, we end up talking about how they could never see themselves doing one of the three sports much less all three.

I always take the conversation back to when I started running.

Running for me was and still is therapeutic. My marriage was going down the tubes, I needed to lose some weight and I found myself loving the mental clarity and energy I had after a good run.

Getting through that first mile…No pun intended…was a milestone. I would think…if I could just run a mile, then I could go for two miles…and on and on.

The key though was finding a plan to go by and a group of people who were already running and beginner’s like me. It’s so much harder when you try to walk out your door and start running with no instruction or goals or way to gauge progress. This is what we call…Learning the hard way and hating it.

A great place to start with a group and a goal is Team In Training.

Life is such a process. So is running. You have to look at it in small steps and go from there. When talking about life people say, I’m just trying to live one day at a time. Well that makes sense to me. So why would you not treat running or anything else physical the same way?

Life has it’s ups and downs. So does running. Life has sore spots and aches and pains. So does running. Life has its rewards. So does running. After a little time the soreness starts to fade, the aches and pains go away and running…well now it’s just apart of everyday life now…as if it were second nature…go figure.

It’s all apart of the process. If you bite of more than you can chew then you will fail every time. Run with a plan, set some goals and experience life in a whole new way. You won’t regret what you will learn about yourself in the process.

I did it and now I’m doing triathlons. Never thought I would, but what the heck…might as well tri right?

What do you have to lose?

This past weekend was in one word AMAZING!!! My two brothers and I ran the Bolder Boulder 10k on Memorial Day in Boulder, CO with my dear friend Krissy Thomas. We had a blast together. I can’t believe they actually agreed to come run it with me. The altitude was fierce for us and very tough to get through. well…except for Shelby. He is the younger of the three of us. I heard him say to his wife " I really didn’t feel the altitude at all." Scott, my older bother, and I were dying!!!

The great part about this effort for the three of us was that there were about 100 people from Compassion International running it and I had already committed to run it a while back. In all, there were 50,000 runners signed up this year. Wow!!! There were people everywhere!

To start off the weekend though, my brothers met me in Denver Thursday and we drove down to Las Vegas, NM for the 50th Anniversary of the camp we went to as kids. It’s called Camp Blue Haven. We spent the weekend with old friends and got some great quality time with just the three of us as well. One of the highlights was hiking Hermit’s Peak. Hermit’s Peak tops out at 10,230 feet. It’s 3 miles from the trail head to the tip of the peak and a 3,000 foot climb. The last time I hiked it was in 1990!!! I think some one made the mountain taller! My lungs felt like they were going to explode. It was then I realized I was 17 years younger when I had last hiked it. So…here’s a picture of Hermit’s. The mountain looks like the profile of a man’s face laying down. If you can view it that way then the route we hike is up through the eye and out to the tip of the nose.