Harold Shaw

Why Run if You're Not a Runner?

2013-05-21T19:33:44Z

The other day I was walking to the local college to do a workout and as I got closer to the track I could feel a familiar combination of feelings in the pit of my stomach - anticipation and excitement. I realized that “the track” has a different meaning for me than it does for most people. It is a place where I fit in and where I can be me. Even if I was not a marathon runner, I would still come to the track and run. I want you to find your equivalent of my running track.

How the track supports confidence

The track has always been a place where I could run as fast as I could and not have to worry about anything exccept getting to the finish line. During my childhood, it was a place where a shy and skinny kid could temporarily escape getting called names by other children.. As an adult, it became a safe place to find relief from the stresses of life.

I have never been a great or gifted runner, but the track reminds me of what I can accomplish. When I am on the track, I can feel that I:

Can overcome fears - Completing runs reassures me that I can overcome daily obstacles that get in the way of staying healthy.
Need only compete with myself - When I race, I can see how it is important to focus on pushing yourself to improve instead of focusing on competing against someone else.
Am capable of more than I thought - This is a common refrain from me. However, it is worth repeating. Running is a way to remind yourself that you don't need to be limited by what you think is possible. Aim high and impress yourself!

Together, these reminders support the growth of my confidence.

Learning to "push through"

When I cross the finish line at a track, I do not suddenly feel like a Superman. However, I do feel as though I have pushed through obstacles and accomplished what I set out to do. That is an important lesson to learn for life - how to push through. In my opinion, the best way to learn how to push through is to push through increasingly bigger challenges and obstacles. No better place to do that than on a track where you can monitor your run times and your run lengths.

As I have grown older, the track and I have continued our relationship and its sweet Siren’s song calls my name if I have been gone too long. The track continues to be my safe place where I can think clearly. The track and I have solved many problems together. This is why I run and I encourage others to run.

What life lessons have you learned from running?

If you're interested in a great training plan for people who are just starting to run, check out Toni Church's post on Cross-Training Tips for Everyday Runners.

3 Physical Traits to Monitor After Age 55

2013-05-01T20:39:14Z

Last year when I decided that I was going to run the Marine Corps Marathon, 30 years after I first completed it, I knew that I would have to change my training completely from what I did in 1983. Frankly, I have changed a lot physically in the last 30 years.

However, I have also learned that I can do a lot more after age 55 than I ever could have imagined.

My current success in running stems a lot from effectively monitoring my body and modifying my training accordingly. Whether you are 25 or 55, keep an eye on the below traits as you go through different exercise routines.

Keeping up stamina

My level of stamina has changed more than any other physical trait over the last 30 years. Over this time, I realize that I need more rest than I used to between workouts. I can't go out and run consecutive double-digit mileage or do two-a-day workouts like I used to.

However, I can still run the mileage and at the pace that is necessary for me to hopefully qualify for the Boston Marathon, in my current age group during the Marine Corps Marathon. However, if I need to change a workout to because my body is telling me that I need to slow down a little bit, that is alright and is part of changing our expectations when necessary. I hope you will be patient with yourself.

Increasing strength with age

As we age, our muscle mass and bone density begin to decrease, while our body fat starts to increase. I have added weight training a couple of times a week to minimize the effect of this process.

Since I started my weight training, I have noticed that some of the overuse issues in the hips and knees have not been as problematic as they used to be. Also, I am able to run faster and have added definition to my core areas and arms.

Making amends with your ego

No, I do not consider ego a physical trait. However, I do consider appearance a physical trait. My ego sometimes tries to tell me that my appearance should be a sign to slow down. My ego wants to take a cue from graying hair or other physical signs of aging. But then I run and I realize that my appearance has nothing to do with what I can achieve. When we look in the mirror, we should challenge ourselves to do more based on our passions and who we are, not on what our reflection looks like.

The past year has shown me that stereotypes of aging are more fiction than fact. While I am aware of how I have physically changed over the last 30 years, I am ready to accomplish everything I set out to do this year.

How do you tweak your exercise routines as you age?

***

Photo Credit: The top left photo is of Harold Shaw in 1975. The top right photo is of Harold Shaw in 2013.

The Fountain of Aging Well

2013-04-24T21:11:43Z

Since I started training for the Marine Corps Marathon, one thing that I have learned is that I can do much more at age 55 than I could have ever imagined. I guess I have found the fountain of...aging.

I am not saying that aging is all fun and games. However, I have learned to love life as much as I ever have. My interests might be different, but my passion is still there. The key for me has been to accept that aging well is more about changing expectations rather than doing less.

During the next month, I am going to show you how I am changing my expectations. Personally, I am focused on changing my expectations for running. However, my experience certainly could be applied to enjoying the foods you like or traveling or keeping up a hobby.

The first thing I did, when I realized I needed to change my expectations, was to write down specifically how aging has impacted different aspects of life and affected my running. I recommend you do the same for whatever aspect of your life you want to challenge yourself to love as much ever. Here's my list.

The biggest physical change from aging

There are definite physical changes that have occurred, especially over the past five years, that affect my body’s ability to do everything that I want, when I want. The biggest change that has impacted my running has been the difference in how fast I can run for a long time. However, by no means is this change making my running any less enjoyable. It just changes how I approach setting goals.

The biggest emotional change from aging

I can get quite stressed at times. Accepting that I have more limitations now than I used to is frustrating at times. I have learned that cultivating a positive attitude is something I need to stay focused on. In advance of the Marine Corps Marathon, I am going to constantly remind myself to check the box of "having a positive attitude."

The biggest change in how I train

As I approached 55, I found myself comparing what I was doing to the accomplishments of my 20s, 30s and 40s. I am learning to let go of comparisons. Training for me now is more about focusing on my strengths and maximizing those and minimizing the negatives which are taking place that I have no control over as I get older.

Over the course of the next month I plan to talk about how I am dealing with each of these transitions and changing the expectations for each of them. For now, I have a useful starting place.

Let's go change expectations and find the fountain of aging well.

What do you dream of doing the most after the age of 55?

Coming Together for Boston

2013-04-18T00:12:44Z

When my wife got home yesterday, we talked about the Boston Marathon tragedy, shared tears and hugged for a while. Yesterday’s events hit home hard for me since I tried to qualify for the Boston Marathon twice in the 1980s and had planned to be at this tremendous event this week. However, at the last minute, I decided to attend to some matters at my house and I ended up staying in Maine.

When Twitter started going crazy about what was happening in Boston, I turned on the television and like many of you, I watched what was happening with shock, horror, anger, tears, and frustration. I used social media to track the people that I knew were in Boston to make sure they were safe. When I found out that they all were safe, I breathed a huge sigh of relief. I decided to write this post and share my story, about how I found out about the tragedy and the question my family and I asked afterwards, to encourage everyone to reach out to someone for support during these tough times.

My wife asked me if I still planned to run the Marine Corps Marathon in October. I quietly answered. "I have to."

I refuse to let fear and stress dictate my life. I don’t think anyone should let these emotions drive their decisions. I will make small changes to how I view things and what I carry with me at larger races (phone, ID and hotel room keys). However, this tragedy has only galvanized my resolve to continue to train and prepare for the Marine Corps Marathon. I will be ready to run when it starts and do my best to qualify for the Boston Marathon.

This is my small way of honoring those who were at the Boston Marathon this year. This horrible incident has brought runners, Bostonians and others together in a profound way. People all over the world are wearing the Boston Marathon colors of blue and yellow to show solidarity. Getting through this difficult time will not be easy, but I’m confident that we will recover in a way that sheds a light on the goodwill of so many. From what I have seen on my social media sites, most runners are determined to not let this attack deter them from running or racing. I know it will not deter me.

As I continue along my journey toward the Marine Corps Marathon, I will have Boston in my heart. I’ll never forget what marathons are all about - coming together.

3 Tips for Preventing Running Injuries

2013-04-16T14:30:15Z

Since returning to running after my knee surgery in May 2011, I have been injury free - knock on wood. I can say this because I took to heart a couple of important lessons and didn't sacrifice them for a slightly better time on my runs. As I increase the frequency of my workouts this spring, I am particularly focused on these lessons.

Keeping a realistic running outlook

I have a hard time admitting to myself that I am not 25 anymore and I can’t train that way. With that in mind, I make sure to get enough rest after each run. I also refrain from racing every weekend or pretending I can do a million other things and still run.

Are these concessions to being over 55? Yes. However, that does not mean my workouts are any less challenging. They are challening in different ways. I still run hard, just not as fast. I encourage you to think about how a workout can be fulfilling for you without maxing out your energy.

Being aware of the "too much too soon syndrome"

Increasing your speed or mileage before your body is ready can be risky. I have made this mistake too many times and it has led to several of my running injuries in the past.

A good example of this happened last June. I increased my mileage to over 60 miles per week. Unfortunately, I had only been doing 30 to 40 miles a week before that. Running at this high mileage caused my right knee to act up and made me stop running for a couple of weeks. This mileage was too much too soon for me. I now make a point to increase mileage incrementally over months.

Listening to your body

I used to force myself to finish every workout no matter how I felt. However, I am getting better at listening to my body. I now will take some time during workouts to take a couple of breaths and focus on the sensations of the muscles I am building up.

For example, the other day I was going through an interval training session and my hamstrings started to tighten up. Instead of pushing through it, I stopped. Then I just walked, jogged and stretched it until it loosened up again. After I did this, I was able to go back and complete the workout. This same thing happened about a month ago. However, at that time I ran through the pain and then couldn’t run for two days and had to change my training schedule for the rest of the week, due to a strained hamstring.

When we decide to increase our distance or speed, we all need to develop realistic, but flexible training plans that incorporate incremental steps to achieve our goals. That way we can avoid many of the injuries that so many of us complain about.

It's spring and I am going to challenge myself to take my training to the next level. However, I am going to take preventive measures to stay injury free.

Isn’t that what it is all about? Having the ability to go out every day and improve our health.

What are your primary ways to avoid injury?

If you are interested in hearing another story on how to effectively deal with injuries, check out Toni Church's post on What to Do for Exercise After a Leg Injury.

4 Aspects of a Healthy Running Form

2013-04-02T19:11:09Z

Whether you are a marathon runner or a casual jogger, your form can make a big difference in what you get get out of your runs. As I prepare for my participation at the Marine Corps Marathon, I am closely monitoring my running form and I'm ready to pass on the lessons I have learned about setting and changing a running form.

Refraining from "just running"

Most runners when they first start out, they are told to just go run and that their natural running style will be good enough. Unfortunately, most of us recreational runners are not blessed with perfect or even good running form. We run with our heads bobbing, bodies hunched over, arms flailing, legs extended and pounding our feet into the ground and then wonder why we get injured while running.

Sure you can go out just start doing a sport - whether it is running, golf, tennis, skiing, etc. - many people do. However, my experience is when you go out and just start doing a sport without coaching or supervision, your mechanics are not efficient and the lack of proper form can lead to non-traumatic, tendonitis type of overuse injuries like tennis elbow, golfer's back and many others. Many of these injuries are preventable if you are using the proper technique for that sport.

Reaching out to find a coach

Running in the past seems to have had a stigma against getting help to improve your running form, especially when it comes to recreational runners like me. I think it has to do with the idea that running is a natural thing that we all can do, so why do we need a coach to tell us how to run.

This philosophy is slowly changing and many are reaching out to coaches for support. I recommend reaching out to the experts at local running stores and running clubs to find mentors for your specific needs.

From my running experience over the last 40 years, I have concluded that the following four aspects of a running form are the most critical to success:

Good posture - Stand up straight, poke the chest out and bring the shoulders back.
Compact arm swing - Hands stay behind the body's center line.
Setting the right pace - For me, I need to do about 170 steps per minute to keep my body moving without having awkward stops. Try to make your stride fluid and then clock how fast you are going.
Soft landing for the foot - The heel of the foot should meld to the ground as it is lowered. If you are banging on the ground, you may want to work on your landing.

Personally, I did not possess what could be called good running form for a long time. Over the past year, I have worked hard on improving my running mechanics and I am quite proud of the results. So if you are just starting out, do not fret. If I can right my form, I know you can. I hope this is a detail you will pay attention to as winter turns into spring and running outside becomes an enjoyable, regular activity.

Who have you turned to help with your running form?

This was the final part of a three part series on how to focus on the details of a workout. If you want to check out part one and part two, look no further.

***

Photo Credit: Thinkstock

The Most Important Steps In a Run

2013-03-21T15:52:35Z

Are the steps you take before you head out the door. At least that is my humble opinion after running for more than 40 years. I don't know about you, but I don't usually just put on my running stuff and head out the door and start running. Have I? Sure, but when I do things happen, which then takes my focus away from the run and on something that I should have taken care of before I started running.

For me, preparing for a run starts a couple of hours before I start my watch and head out the door. So before I go for my run today, let me shed light on the details that I focus on the hours prior to my exercise.

Planning around the run

I like to know what I am going to do that day before and after my run. It helps me to prepare mentally for whether I am going to do a hard or easy workout and how far I will be running. I use a GPS watch and carry my phone (which doubles as my camera and back-up GPS device), so they need to be fully charged. I usually plug both of them in to ensure they are ready to go when I am.

I also check the weather online right before the run. Yes, I can look out the window and get a general idea of what the weather is when I start, however, that doesn't mean that will be the same weather I will be running an hour later. I usually check the weather forecast for my area online, to get the latest weather.

Fueling the body

I tend to run in the morning and eat about an hour before I run. Breakfast for me is usually oatmeal, a piece of fruit and coffee (got to have my coffee). When I run for more than an hour, I carry a gel type fuel and water, so I make sure the water bottle is washed and filled with water and two energy gels are in my wast pack. Then about five minutes before I go out the door, I like to have a handful of peanuts and a last glass of water.

Running with the right clothes

What I wear depends on the weather and where I will be running. If I check my clothes a couple of hours ahead of time, I can do a quick load of wash - it happens. After I am dressed and ready to run, I ensure my waist pouch has an ID, some cash or debit card and my phone.

Let's quickly talk about a topic that sometimes sounds taboo, but among runners is important. I tend to have big problems with chafing, so I use a lubricant like BodyGlide between my thighs or wear compression shorts. If I am running more than an hour, I put band-aids on my nipples. There is nothing worse than getting about half-way through a run and starting to chafe. It is uncomfortable and distracts you while running.

Warming-up dynamically

I do my warm-up while waiting for my GPS device to find the satellites. I don't do traditional stretching before I begin my run, instead I do a dynamic warming-up with high knees, sit/squats, butt kicks and skipping and then run slowly for the first 1/2 mile or so.

About five steps down the road - I take a look at your watch or GPS device to make sure that it really started - all too often I have gotten to that 1st mile split and looked down and my watch didn't start correctly and it just frustrates me, to not get "credit" for all of my run.

I hope this summary of my routine helps you think about your routine. I encourage everyone to spring into Spring thinking about the details involved in workouts. Last week I went over how thoughts can motivate you through a run and next week I am going to go over the details involved in monitoring your running form.

What does your pre-run routine look like?

***

Editor's Note: Harold Shaw is training for the Marine Corps Marathon and posts every Tuesday at Real Health on fitness and taking care of yourself through the boomer years.

Photo Credit: Harold took this picture before heading out for a run in early March 2013.

My Favorite Exercise Partner

2013-03-18T18:10:44Z

In training for a marathon, I have found my favorite workout partner to be my words. Specifically, I mean the words that I use with myself to describe how hard or easy a workout is going to be. In this video, I talk about the words I used to get through a run I had never completed before. After completing this run, I worked out a three point checklist for re-framing my thoughts and words before my workouts.

Use positive language - I make sure that I use either the words “I can” or “I will” before each run.
Do more than try - I avoid using the word “try” because it gives me an excuse to quit. Check your language for words that intentionally give you reasons to rationalize stopping a workout. Let me be clear. You should be happy with whatever outcome you achieve, but you want to watch out for words that sabotage your routines.
Be comfortable with perseverance - While I make sure to do more than try, I also am comfortable with the idea that my goals will take time to achieve. My words reflect how much I value perseverance. I often use phrases such as "I am getting closer" or "that's a step in the right direction."

My biggest challenge over the last month, as I gear up for a full marathon, has been getting over a single hill. I guess health goals are accomplished one hill at a time.

What common phrase used before or after tough workouts could you help us re-phrase? Here are some examples:

"I will never complete that workout. I my as well not do it."
"The people who have accomplished that workout are much discipline than I am. I am too lazy. Back to the couch."
"Even if I did that once, I'd never be able to do it again."

Let's help each other find effective workout partners - in the words we use.

***

Editor's Note: Harold Shaw is training for the Marine Corps Marathon and posts every Tuesday at Real Health on fitness and taking care of yourself through the boomer years.

Who are Your Role Models for Your Health?

2013-03-13T14:53:49Z

On the heels of watching the Academy Awards and seeing so many celebrities, I started to think about who I look up to as role models. Few of my role models qualify as A-list celebrities, but they all have had an A+ impact on my life. Who do you look up to inspire your health goals and progress? Someone famous or someone close to you? Someone who is a sports figure or someone who doesn't necessarily have to be fit for their job?

Just because a person is well-known or a celebrity of some sort does not mean they are a role model. To me a health role model is someone who you look up to and has changed you in a positive way, whether they know it or not. As Winter breaks and we seek some renewal in Spring, I have recently reflected on my health role models. I have listed them below and detailed why I consider them role models. I'd love to know if your role models are similar are different. Through this conversation, I hope we can all gain a better understanding of what are the qualities of positive health role models.

Two people I did not include in the list below, but are my most important role models - my mother and father. A short paragraph would not do justice to the impact that they have had in my life.

The teacher who helped build my self-esteem

My high school cross-country coach and science teacher, Ken Smith, was a trusted adult for a mixed up kid. When I needed someone beyond my family to talk to, Mr. Smith was the guy I walked up to. He helped me through some of the most troubling times of my life and helped set a foundation for my self-esteem. A couple Mr. Smith's qualities particularly made him a great fit as a role model for me:

Accountable - He had a mantra of "no excuses." This did not mean that falling short was unacceptable. It just means that he focused on his students always pushing forward.
Decisive - When confronted with a tough health decision as an adult, I often think about what Mr. Smith would do. His decisiveness left a vivid image in my mind that I can use to inspire my actions.
Wit - He used humor to make the bad times not seem so bad and to ensure the good times didn't go to my head.

Are your role models witty, accountable and decisive?

The captain who taught me the importance of listening

Captain T.G. McKinna was and is a true officer and a gentleman. His words of wisdom are frequently in my mind as I prepare for a six month stretch run to train for my Marine Corps Marathon adventure. Captain McKinna was poised in public, treated others with respect, and was loyal to those around him. He taught me a couple of important lessons for bridging the gap between setting health goals and achieving them:

Listen hard - Despite his authority, he would always take time to listen to his subordinates. I listen carefully to my wife, children and friends when they give me feedback on how I treat my body and mind.
Set your own standards - Captain McKinna never accepted substandard work. When I say substandard, I mean below what the standard that was set by his subordinated. If I showed I could perform at a certain level, he would hold me to that level. So find someone who can help you identify the level you can reach and will hold you accountable, even when you are tempted to lower your standards.
Lead - One of the reasons I blog is because I know how important it is to teach others what I have learned. Captain McKinna taught me to improve my emotional health and physical health through conviction.

Are your role models good listeners, keen at identifying standards and able to lead?

The running celebrity who showed true grace

Joan Benoit Samuelson is the one person on my role model list who could be considered a true celebrity. She has an Olympic Gold Medal, a first place finish at the Boston Marathon and has been an inspiration to so many. I have followed her since I was in high school. Her impact on me can be summed up in three words:

Grace - I don't think role models should be overbearing. She always gave credit to others and handled herself with dignity. Through that grace, I was able to take more away from her actions. She wasn't a blow hard like so many celebrities these days.
Involvement - Even at the age of 55, she is active in the national running scene. She didn't just retire and opine. I respect her continued involvement and am driven to give back to the running community through it.
Motivational - She is positive in her advice and outlook. I recognize that "tough love" has a place in getting us to the next level, but I do want role models that build on the positive kernels of my actions.

Are your role models graceful, involved and motivational?

These three people are role models who I look up to and have motivated me to do more than I thought I could (whether they knew it or not). When things become tough for me in running during training or a race - many times their words of wisdom or encouragement come back to me and propel me forward.

What are the common traits among your health role models?

***

Editor's Note: Harold Shaw is training for the Marine Corps Marathon and posts every Tuesday at Real Health on fitness and taking care of yourself through the boomer years.

Less Fear, Less Stress

2013-02-21T21:19:25Z

“One of the greatest discoveries a man makes, one of his great surprises, is to find he can do what he was afraid he couldn’t do.” - Henry Ford

We all have tasks that we are afraid to take on. However, those fears can be overcome. It isn’t always easy, but it can be done. I know because I have done it recently. In the last month, I started having feeling a lot of fear and anxiety about the Marine Corps Marathon I am running in October. In taking on those specific fears, I have been able to reduce my overall stress levels.

I will be honest, it is hard to talk about my fears in public like this, it exposes parts of me that are not always flattering, but at the same time, it will help me face my fears in a positive way, instead of hiding them away and allowing them to have more influence over me than they should.

Types of fears

The fears that go through my head are diverse Some of the fears I am facing to achieve my goal of running the Marine Corps Marathon include:

Fear of anxiety - I am not comfortable around lots of people and there will be around 30,000 runners, plus all the spectators. Consequently, I worry that I will get anxious once I arrive.
Fear of being overwhelmed - The race logistics, getting there, where to stay, where to go and how to get around are all on my mind.
Fear of the unknown - I am afraid that I won’t even make it to the starting line because of an injury or that my race anxiety issues will make me simply walk away.
Fear of failure - Once the race starts, can I maintain a sub-8:00 minute pace for 26.2 miles or will my body betray me? I don’t want to go through the agony of finishing injured, like I did back in 1983. I still remember that part of the race and it scares me.
Fear of success - Strangest of all, what happens if I do succeed in running the Marine Corps Marathon under 3:30:00? I will have qualified for Boston in 2015 and will have to train for it . This means another year and a half of preparing for another “big” marathon.

Pretty weird, isn’t it? You know, being afraid of succeeding. Historically, that is something that I have done more than I am willing to admit. It is almost like I think too much about the higher expectations others and myself will have if I do succeed.

The reality is that having written these out and talking about these fears with you, those things now have less control over me. I know what I am afraid of and can take steps to minimize the effect of those fears.

Taking the first step to reducing stress

Will it be easy to keep my fears at bay? No. It is something that I will have to combat until I cross the finish line at the marathon I am running. Next week, I will go through all of the steps I take to face my fears. However, the most important step is the first one. So let me spend some extra time on that one, now, without distraction for you.

The first step is simple. Write down what you are afraid of and try to explain why you are afraid. When I do this exercise, I feel the power of these fears abate. And the stress associated with them becomes much less. The reason this is a potentially high impact mental exercise is because we often feel anxiety without exploring why. Through the exploration of why, we poke holes in the causal relationship between events and feelings.

If you are interested in reducing stress, you may also want to check out a post on developing an attitude of perseverance.

What one choice have you made in the last year that has most helped you face your fears?

***

Editor's Note: Harold Shaw is training for the Marine Corps Marathon and posts every Tuesday at Real Health on fitness and taking care of yourself through the boomer years.

Photo Credit: Stressed man from Thinkstock.

How to Create a State of Perseverance

2013-02-13T15:39:35Z

I recently watched a video of me running in my last race and quickly became quite stressed. Over the last year, I have been working hard to improve it so I will be more likely to complete my training for the Marine Corps Marathon without injury. The video showed that I have reverted back to where I was when I started. It was as though all the hard work I had done had been a waste of my time. I started to get down on myself

However, instead of simply wallowing in my self-pity, this situation also got me to thinking about what perseverance means to me - both as a boomer and a runner. My personal definition of perseverance is to keep going even when I have failed once or many times and to keep attempting to overcome challenges in my life. Perseverance to me is a fancy word people use instead of “getting by”, “doing what I gotta do” and all those phrases we use to describe what we do to get through the “hard” times in our lives.

In my opinion, I think we all can persevere, have already gotten through many difficult times and that we can take steps that improve our ability to persevere.

Four steps to making perseverance a more permanent attitude

My four steps to perseverance is based on the idea that attitude change comes from how you perceive the event that is causing stress.This plan helps me shift the focus from why something went bad to how I learn can from the event in question.

Identify what is at the "core" of the issue - If you don’t know what you are actually facing or need to change, how do you plan to improve the situation? In identifying the core issue, think about what aspects of a situtation cause you to feel stressed.
Develop a plan of action. What are the specific steps that you are going to do to improve the situation? Remember you need to be willing to adapt or change the plan as circumstances change or what you are doing isn’t working.
Avoid over-thinking what needs to be done - Don’t focus on what can go wrong or go into paralysis by analysis. Find a strategy you think will work. Then try it. Don’t just talk about it. Then look to see what is working and what still needs to be improved upon.
Stay positive - Bill Phillps, Editor Men’s Health Magazine, put it eloquently in advice given to me over YouTube in December on staying motivated. He urged me to always remember that other people have overcome whatever I am going through. And I urge you to remember the same thing.

From awareness to affirmations

One thing that I do to stay positive is use affirmations. Here are a couple of tips for using affirmations:

Make them short
Write them out at the same time everyday
Refer back to them throughout the day

I went through this process and put together a plan of what I needed to do to get back to improving my form, instead of continuing to wallow in my pity party. What they are isn’t really important, but what is important is that I didn’t give up and I persevered to find a way to get back on track.

The reality is that perseverance is something we all have and use daily in our lives. When life throws us challenges, we need to get back up, look at what happened, change what is necessary, so we can continue working towards achieving our goals - often one-step at a time.

I will leave you with a quote from Thomas Fowell Buxton that has influenced how I think about perseverance - “With ordinary talent and extraordinary perseverance, all things are attainable.”

What's the first step you take when you know you need to persevere through an event?

***

Editor's Note: Harold Shaw is training for the Marine Corps Marathon and posts every Tuesday at Real Health on fitness and taking care of yourself through the boomer years.

Photo Credit:: Harold Shaw took this picture of his affirmations.

The Three Pillars of Overcoming Self-Doubt

2013-02-07T04:07:07Z

In most material on how to train for a marathon or how to get fit or, even more generally, how to get and stay healthy, I find something specific missing. This something has nothing to do with exercise techniques or weight loss tips. This something has to do with overcoming self-doubt, those nagging (and stress inducing) thoughts that try to tell you that a goal is too lofty. Wait, not just overcoming self-doubt

Since I am having a tough time with self-doubt during this winter season, I thought it would be helpful to have a discussion about how these negative thoughts come about and about how we can overcome them. I will have some tips for you and I am sure I can learn from you as well.

The origins of many thoughts of self-doubt

Even though I run almost everyday, I am not immune to thoughts that sometimes make it hard to get out the door. Honestly, as I write this, I am wondering whether I can accomplish my goal of running the Marine Corps Marathon in under 3 hours and 30 minutes later this year.

Some of these thoughts might be caused by Seasonal Affective Disorder or a Vitamin D deficiency, but those are medical issues, which we need to talk with medical professionals about. In addition, I truly believe many of these thoughts are caused by experiences we have had in the past that we just can't let go of - yet. For me, these experiences rummage around in my head and, over time, cultivate attitudes and beliefs. I injured myself the first time I tried a marathon like the one I am running later this year and that experience still colors my expectations. At this point, ask yourself what experiences have influenced your beliefs about what you can accomplish in health and wellness.

Starting to root out self-doubt

These thoughts of self-doubt do not seem to go away easily or without a fight. However, I am committed to building the emotional pillars for dealing these thoughts. Over the next month, I will explore each of these pillars more in depth, telling you I am using these concepts and showcasing some of my results. For now, it is important to understand just what these pillars are and to brainstorm how you can use them for your needs. Before we get into them, let me repeat that I am not a therapist and this is not a replacement for working with a medical professional. However, I know my experience is similar to many other baby boomers and I am hoping we can help each other in small ways.

My three pillars of dealing with self-doubt include:

Turning fears into motivation - When fear strikes, many of us feel paralyzed.. I have found that if I face my fears honestly, write them down and talk about them with others, that they have less power over me. I can develop strategies to battle those demons and motivate myself, when the self-doubts or “what if” thoughts begin to rear their ugly head. I see facing fears as a way to really get to know myself better, consequently turning this emotion into a positive one.
Finding role models - We all have role models that we have looked up to throughout our lives. I plan to talk to a few of my closest role models over the next month about the Marine Corps Marathon and sharing their thoughts on how I should deal with my self-doubt. Role models can assure you that others have been through this before, to "not sweat the small stuff" and to reassure you that someone will always be there for you - even in the face of failure.
Recognizing the power of words - You have heard about "positive thinking" before. But, from first hand experience, I can tell you that positive thinking needs to be backed up with a belief that words matter. For instance, it is hard to address self-doubt with a notebook and pen if you don't really think about the connections between words and emotions. Throughout the day, I recommend you take some time to reflect on how you felt when you thought negatively; thoughts such as "I can't" or "what does it matter." Once we are aware of our thoughts and feelings, we can work on changing them.

The reality is that we all have our self-doubts and fears and it is how we react to them that determines whether we will succeed or fail in our attempts to reach our goals. I have found that using these motivational techniques, and others, help me get through the tough times when the demons of self-doubt are opposing me at the gates I want to pass through.

I am looking forward to talking a lot more about how I use these motivations to help me get past the self-doubt and anxiety that seem to accompany our attempts to accomplish our goals.

What helps boost your positive thinking better than anything else?

***

Editor's Note: Harold Shaw is training for the Marine Corps Marathon and posts every Tuesday at Real Health on fitness and taking care of yourself through the boomer years.

Photo Credit:: Three pillars from Thinkstock.

Can Social Media Improve Your Running Program?

2013-01-23T20:16:38Z

While you are probably already using social media to connect with friends and family, grow your professional network and keep up to date on the news, you may not be using it yet to take your running or cardio workout program to the next level. I have used the spectrum of social media platforms, from Facebook to Twitter to Google+ to become a better runner and am using it extensively in my preparation for the Marine Corps Marathon. As part of my effort in January to showcase to you how I experiment with different running routines, gear and ways to stay accountable, I am going to outline the good, the bad and ugly affects of using social media while you are focused on fitness. After you take my story into account, I'd love to hear about how you plan to use social media to improve your health.

Age should not be a deterrence to using social media

When I talk to friends and family about using social media, I sometimes get a look that implies “whoa gramps what do you think you are talking about? You old timers don’t know how to use this new fangled social media." Hogwash! Significant numbers of individuals of the baby boomer generation (me) and older are using social media. A 2012 blog post by Jay Baer, founder of Convince and Convert, cites a poll that concludes the biggest growth in social media activity, by age group, is coming from those between the ages of 45 and 55.

Even though many boomers, including myself, are using these social tools, we are not all using them effectively. I certainly have had to experiment with Facebook, Twitter, blogs, YouTube and Google+ to get a sense of the best practices for all of this online publishing, sharing and conversing. Let's start with I have learned to stay away from.

Bad and ugly social media habits of runners

No one has more than 24 hours in a day. My fellow Real Health contributor, Toni Church, outlined how she deals with finding time to run amid her other daily obligations in a post last week. I have had to learn, the hard way, how to make sure social media does not add to the problem of time constraints. I do believe social media can make you more productive and more healthy, as long as you stay away from some of these bad and ugly habits.

Assuming everyone with a following is credibile - In social media, people go to great lengths to create bold and catchy headlines, especially in the fields of personal development and running. With that in mind, it is important to assess the credibility of the source. I go by the old adage “If it sounds too good to be true, it probably isn’t”. I recommend following someone on a "probationary basis." Test whether individuals can be helpful on consistent basis before commiting to keeping them in your feeds.
Checking social media without boundaries - I don’t know about you, but I tend to find far too many rabbit-holes and spend far too much time on social media sites. The Twitter chats that happen almost every night, endless conversations, links to great blogs, websites and other interesting things easily distract me from things I should be doing. I have started to set time limits and use auto stop applications to limit my social media time when I need to get something done. If you need some recommendations for specific productivity applications, feel free to ask in the comments section.
Responding to every mention of yourself immediately - When my phone goes “ding” or that pop-up comes up on my computer saying that I have a comment, response, message, etc., I immediately want to stop what I am doing and see what the notification was about. It is a difficult thing to stop doing, so I have turned off all of the notifications on my social media sites and email. I check them when I want now, instead of automatically checking when prompted to.

The list above is not meant to scare you away from social media. As I inferred, I love social media. I think if you focus on a couple of primary benefits of social media, you can effectively use it as a resource for your health.

Good social media habits of runners

In the business world, there is a saying that "you can not manage, what you can not measure." I believe this saying can help runners use social media because it gets us focused. If you have a good idea of the primary benefits of social media, you can effectively manage your time accessing social media sites on your computer. mobile phojne and tablet. Here are the three benefits I focus my attention on.

A sense of not being alone - I have been a solitary runner most of my life and have sometimes questioned why I am committed to this effort. Participating in social media sites has allowed me to connect with other runners who share my passion for running and have similar health goals as I do. If you focus your time on finding like-minded people, who could be off-line friends, I am confident you will not be wasting your time. Just do not get stuck trying to follow every celebrity, news organization and humorous writer on the planet.
A boost to motivation - Through the connections I have made with real people and the data I have tracked with applications, I have been able to boost my motivation when I start to feel my committment wane. Social media activity is also a great way to give back to others. I try to answer as many people as possible that have questions about aging into retirement or running.
Making learning a daily habit - Through social media I have learned new training methods, how deal with or even better prevent injuries, recover quickly from a bad race or run and strategies to use to overcome race anxiety. Also, without social media, I would never have discovered some of the great gear I use on a regular basis. My consistent use of social media has invigorated me to prioritize learning everyday, online and offline.

By staying away from the bad and the ugly of social media and focusing on good social media habits, I have been able to improve my running in a measurable way. Those benefits include:

Running faster than I have in 25 years.
Feeling less anxiety when I step onto the track.
Being offered professional opportunities in line with my dreams.

Of all the experiments I have done with my running habits, my testing and learning with social media has had the greatest results.

What do you feel you need to make social media less of a time suck and more of a helpful resource for your health?

If you are interested in getting started with a health focused social media application, you may want to try our WellPower Facebook application.

***

Editor's Note: Harold Shaw is training for the Marine Corps Marathon and posts every Tuesday at Real Health on fitness and taking care of yourself through the boomer years.

Photo Credit: The cover photo is a screen shot of Harold Shaw's homepage on his computer.

Gyms Spice Up Workouts for Outside Runners

2013-01-15T22:05:33Z

Despite the fact that I am an avid outside runner, I joined a gym back in December and committed to experimenting with it throughout the rest of the winter. For other outside runners, this is an update on what I have found to be some of the best ways to use the gym to augment outside running. For those who are already actively using the gym, I have included some ideas on how to change everything up so your muscles get challenged in new ways.

Leaner? Stronger? Set specific goals for the gym

Like a lot of you, where I live, it is now winter and running outside can be tough and at times downright unsafe. With that in mind, I am using the gym’s treadmills, weight equipment and stretching areas to accomplish three goals:

Improve as a runner over the winter
Prepare for the Marine Corps Marathon
Stop myself from gaining weight

Your goals might be to get leaner or to get stronger. Just remember, it is hard to accomplish everything at the same time. Also, for runners, be aware that endurance training and strength training generally lead to different goals. Strength training potentially leads to bulkier and stronger muscles and endurance training potentially leads to habits that support marathons.

Typically I use the gym two to three times a week and run outside on the other days - if the weather cooperates. So how has it gone?

Use machines to find your optimal running pace

Last year, I was running 18 to 25 miles a week and now I am doing 33 to 40 miles a week. I have been using the treadmills to do my interval sessions and tempo runs. These training runs are giving me that confidence that I can achieve the faster pace I want this year.

Unfortunately, treadmill running is not the same as training outside. The motor and the “give” in higher quality treadmills does make it easier for you to go faster and farther with less impact than running outside.

Which means that while I use the treadmill to challenge myself, I have the tendency to take the challenge too far at times - like running quarter miles at around 6:00 to 5:30 minute paces. My pace last year was around 6:42 minute paces.

Sooner or later that kind of running is going to catch up with me in the form of an injury - so I really have to listen to when my body is telling me that I am overdoing it and stop then, not when it is too late. The point is that treadmills, stair climbers and ellipticals are good for establishing paces that you use as benchmarks when you get outside. The environment in a gym is more controlled and, consequently, your pace data should generally be more consistent than it will be with outside runs.

Explore the potential for weight training to increase flexibility

I am doing well working out my lower body with weights, but by the time I get around to the upper body I am toast. I still need to improve this! The gym has something that I had never used before - a foam roller and I use it every time I am there. I have really noticed that since I started the lower body weight workouts and using the foam roller, I am having a lot less problems with my hips and hamstrings and am, generally, more flexible.

The reality is that I enjoy running a treadmill a couple of times a week, which surprised me. Being able to set the treadmill to a certain speed or incline means that I don’t have push myself to maintain the pace I want. I just have to keep up with the treadmill, which is to me a double-edged sword.

Finally, I didn’t gain weight over the holidays, I stayed between 145 and 150, which was my goal.

Now to get to work on my chicken wings and abs. I have to have those Beach abs and biceps before I go swimming this year. Yeah right - dream on old man!

Actually I consider this to be a very successful experiment so far and look forward to seeing how well my spring racing cycle goes.

If you liked this post, you might get some helpful tips from my original post on my criteria for a good gym.

What changes have you made to your exercise routines this winter?

***

Editor's Note: Harold Shaw is training for the Marine Corps Marathon and posts every Tuesday at Real Health on fitness and taking care of yourself through the boomer years.

Photo Credit: An older gentleman at the gym from Thinkstock.

Pinched by a Flu Outbreak: How I am Recovering from Flu Symptoms

2013-01-14T20:10:46Z

The recent flu outbreak in the Northeast did not spare me. My wife had the flu for nearly two weeks during the holiday season. She has recovered, but I have been fighting the bug ever since.

While influenza is not the most glamorous health and wellness topic, I feel it is important to address at this time. Let me tell you a little bit about what I have gone through and how I am planning for a fast recovery. I have been hearing anecdotal stories that many people in my area have been afflicted with influenza. Boston, which is only three hours south of me, has declared a public health emergency because of the numbers of people who are being affected by the flu this year, according to an article on the CNN website.

Hope for the best, prepare for the worst with the flu

Until this week I had hoped that I had gotten by with a mild case. Then on Tuesday the flu bug re-embraced me, and yesterday I knew it was winning when I called up a running buddy and told him that I couldn’t meet him for a 6.0 mile run because of how bad I was feeling. Today, well let’s say I am sitting in my easy chair, not even thinking about going running or going anyplace else.

I have the upper respiratory version of this flu, with the hard cough, headaches, body aches, chills/fever and fuzzy head, but have been fortunate enough to avoid the nausea and diarrhea. Of all the symptoms that I have - the fuzzy head is the worst! Focusing and concentrating on doing things like writing this post or even simple things in my house have become an adventure. So I did hope for the best, but I am preparing for the worst with the flu. I am not taking this lightly. I am resting and taking plenty of fluids.

Thinking about the very next step with the flu

Now I am not a doctor or medical professional so I won’t even think about handing out medical advice, but I have first hand experience on how bad you feel when you have this flu bug. If you haven’t gotten the flu or are looking to not get it, the conventional medical advice is to go get a flu shot immediately.

The next step that I take is to do further research. As a partner of Anthem Blue Cross and Blue Shield, I am passing along a link to their flu Web resources they have curated through WebMD.

If you have specific questions regarding the flu this year, you should ask your healthcare professional.

The reality is that I know that I won’t be driving a car or operating anything more than my computer or a TV remote control today. I just feel too horrible and don’t want to endanger myself or others by being out there, when I should be home sick. I plan to take today and probably tomorrow off, except to write this post for you. I am going to rest. I would recommend you do the same if you feel flu symptoms.

Hopefully, I will start feeling better soon and get back to normal.

I had forgotten how good ginger ale and chicken soup taste.

Is their any information on the flu you are looking for on the Web that you have not found?

***

Editor's Note: Harold Shaw is training for the Marine Corps Marathon and normally posts every Tuesday at Real Health on fitness and taking care of yourself through the boomer years.

Photo Credits: The top photo is of a woman with flu symptoms from Thinkstock. The photo below is of Harold Shaw on his couch.

Are You Experimenting Enough With Your Fitness Routines?

2013-01-10T19:53:23Z

Earlier this month, I made a decision to experiment with creative ways to train for the Marine Corps Marathon. In using my gear differently and trying different fitness activities, I have learned a lot about the value of "mixing it up." As part of this effort, I spoke with Toni Church, one of my fellow Real Health contributors, who is also training for a marathon in the fall. We were talking about her views on balancing work, life and fitness and a little about how we are preparing for our marathons.

Our conversation got me to thinking that I need to experiment with adding more balance to my exercise program this winter, since my primary focus has been - to just to run. After reading a little more about my experience, you may want to ask yourself whether you experiment enough with new activities and routines.

Matching fitness to the weather

After Toni inspired me to get out of my comfort zone, I asked myself a simple question - What workouts could I do outside up “heah” in Maine during winter?

There are a lot of outdoor activities you can do during winter like: downhill, skiing, sledding (remember how tough it is walking back up that hill) and ice skating to name a few. However, I wanted ones that I could do right out my backdoor and came up with two. Drum roll please - cross country skiing and snowshoeing.

I haven’t done these sports for several years, but they are both great for cross-training and getting outside more during the winter. They also are great back ups for times when running is not easy in the country side.

During the past week we got enough snow for me try out my old cross country skis and snowshoes. I also found out that I need to practice a lot more with the cross-country skis before I go exploring too far on them. Using them in the yard was a big enough adventure. There was a certain technique that I needed to re-learn pretty quickly - how to get back up! That would have made a great blooper video, as long as I could bleep when necessary.

Snowshoeing wasn’t any problem, but I had forgotten that the gait you use in them is different than your normal walking gait.

The benefits of adding new workouts

They were both great workouts! I found muscles that I had forgotten existed. My hip, hamstring and quad muscles all felt rejuventated from a long hibernation after skiing and snowshoeing.

In addition to the benefit of working different muscles, these activities worked the muscies I normally use in new ways. It was like my muscles were able to experience training from a different angle. I have found both of these sports to be great alternatives to running. My conversation with Toni defiinitely help me balance out my marathon training.

Oh, and the cup of hot chococale I had after skiing tasted great. Might not have had it if I just had gone running.

To get started with experimenting with fitness, ask the following questions:

What activities are related to the goal your trying to achieve? If you are focused on cardio, try to find other cardio exercises. Same goes for strength or endurance training.
What challenges and opportunities does the weather in your commuity present?
What activties did you like as a child that you might be able to revitalize now?

While your thinking through the questions above, I'd love to hear from you in the comments section on a separate question.

What creative winter fitness activity have you already tried and would recommend to others?

***

Editor's Note: Harold Shaw is a grandfather, a runner and is training for the 2013 Marine Corps Marathon. He posts every Tuesday at Real Health on fitness and staying active through the boomer years.

Photo Credit: Harold Shaw took this photo in the snow in Maine.

How I Am Making the Most of My Holiday Running Gifts

2013-01-10T19:10:39Z

I want to wish you all a Happy New Year. I believe that 2013 is going to be a great year for all of us who are trying to get and stay healthy. I hope that you are as excited about your health goals for this year as I am about getting ready for the Marine Corps Marathon in October.

Part of the challenge, and yes fun of training for the marathon, has been experimenting with with new routines or running gear to see what works best for me. I plan to talk about some of that experimentation over the next month or so - starting with the new gear I got as gifts over the holidays.

Watching your step with GPS

I have found my GPS watch is easier to use and more accurate than the GPS applications I use on my phone., when I am However, having a GPS watch seems to have negatives that I didn’t think about before I asked for one for the holidays.. It doesn’t have an audible component that tells me my mile splits with time, pace, or cadence information and uploading the data to websites has to be done manually with my model, instead of automatically.

Overall, the pros of the GPS watch outweigh the negatives. But, I want to illiuminate for you some of the issues I have literally run into.

Running with the weight of a belt

For safety reasons, I run with my smartphone and I prefer a belt-type system for carrying it, fuel, identification, or money. My present system of carrying my phone doesn’t protect it from the elements (snow and rain), so I asked for a running belt that would allow me to carry my stuff inside pouches.

This gift should be easy to integrate into my training routine, but making sure that it fit was a little tricky. For the running belt to be more of a help than a hindrance, I have to remember to balance the objects on each far end of the belt. So you may want to consider having water bottles on the far ends with your keys and phone in the middle pouches. When I put all of these objects into a random line of my pouches, I do not get a comfortable fit for my run.

Breaking in new running clothes

I also got new workout clothes, which I know is on the "must have" list for my runner friends. Most of my running clothes are 5-10+ years old and are wearing out or developing the infamous “runner’s stink”.

My biggest problem with incorporating new running clothes is actually deciding which old ones to get rid of. I make most of my decisions about retiring clothes based on my wife's comments and the age of the clothes. This month, in essence of my focus on experimentation, I am going to try out new technical fabrics to see how they work and I will let you know in a couple of weeks.

The reality is that most of the new health, fitness and running gear that we receive as gifts during the holidays are pretty easy to add into our training routines. However, we have to pay atttention to the little ways that this gear affects our routines. That is why I make sure to think about those simple tips above.

What holiday gifts have been most helpful to you in taking your fitness routine to the next level?

For more tips on getting through whatever is your equivalent of my marathon run, check out our Facebook community.

As a Runner, My Word for 2013 is "Consistent"

2012-12-26T18:05:48Z

For the past 25 years or so, I have made a concerted effort to be healthy when it comes to running, nutrition and preventive care. However, that concerted effort has not always been a consistent effort.

My health habits became more consistent once I had a specific and tangible goal in mind - running the Marine Corps Marathon. This goal has helped keep me motivated during the tough times. And I am starting to see the results of this effort.

***

Editors's Note: During the final week of 2013, each of the contributors to Real Health will reveal the one word that represents their health goals for 2013. New mother, Kath Younger, chose the word "present" and has outlined how she believes being present will improve her emotional health. Today, baby boomer and runner, Harold Shaw, chose the word "consistent." Below, he details what that word means to him. On behalf of all of the Real Health contributors and editors, happy holidays to all who have followed the Real Health stories in 2012. We look forward to helping you get healthy and stay healthy in 2013. Hopefully this "Words for 2013" series will help you develop focused health goals. Now back to Harold's story..

***

Consistent is a frame of mind

My fellow contributors - Toni, Phyllis and Rosemary - have written a series of posts on goal setting, so please go to their posts to review methods for outlining your own goals.

Toni Church outlines SMART health goals
Toni Church on refining health goals
Phyllis Goldberg and Rosemary Lichtman on goals that support improving the emotional health of a marriage

Here, I will discuss how I will take my existing goals and make my progress towards them more consistent. I know that running the Marine Corps Marathon will be a stretch goals for me. Consequently, I need to commit to a consistently healthy lifestyle. Otherwise, I will not have the stamina to reach to reach my goal. By putting everday health habits in the context of a goal I am passionate about, I have given myself an incentive to run everyday and pick up an apple instead of a cookie. Do you see how framing thoughts can help solidify health habits in your everday life?

As a result of thinking this way, I trained for the Marine Corps Marathon years in advance. I became healthy enough to run a half marathon in 1:41:12 and got down to 145 pounds at the age of 55, after weighing around 200 pounds, being completely out of shape and having knee surgery in May 2011. It wasn’t always easy, but primarily my achievements came from my consistent everyday choices, instead of a burst of activity or a crash diet. From what I have outlined, you may think I have already become consistent about, well, being consistent with my health habits. I, have, for instance used the word consistent nine times already, including the picture. Ha. However, I know that talk, or words typed in a blog post, can be cheap and, seriously, I want to pick up my level of consistency in 2013.

Consistent is also a series of choices

So what does consistent mean to me for 2013? Doing something a certain way the majority of the time.

Reaching for the apple - Everytime I start to reach for a cookie or go for some ice cream, I stop for a moment. I think to myself, "is this one of those special times, as Kath Younger puts it, to have dessert?" Or am I just indulging. This - pause - helps me consistently reach for the apple or yogurt instead of a sugary dessert.
Reducing portions sizes - At one time, I was a super-sized guy, as evident by my weight and my choices. Now, I am better about being aware of portion sizes. Besides the question I noted above, I also ask my self "how many servings is in front of me?" May seem simple, but this question packs a powerful punch in defense of health.
Running instead of resting - Before I sit my behind down on a couch or chair, I think about the last time I ran. Many times I find myself out the door before I can finish my thought. In 2013, I hope to continue this trend.

These are my three "R's" for consistency. As noted, I have already started doing them in 2012. However, in 2013, I want these three "R's" to be front and center of my resolutions, goals and daily regimens.

Does this mean that I always make the healthy choice when I eat or that I exercise like I should? Of course not - however, my choices have shown a consistent pattern of progress towards healthier choices than they did in the past.

The reality is that getting and continuing to be healthy is something that doesn’t happen overnight. It takes time and effort. Good health, for me, is the result of making consistently better choices about how I eat and what I do for exercise. As I get ready for the Marine Corps Marathon, I hope you will help me be more consistent and, conversely, I can help you. We are in this together in 2013.

Stay tuned. Tomorrow, Phyllis Goldberg and Rosemary Licthman will reveal their contribution to the "Words of 2013" series.

What one health habit do you want to be more consistent about in 2013?

The Key to Completing this Year's Health Goals

2012-12-19T23:02:23Z

It is December and time is running out to complete all those wonderful health related goals that we made back in January. Unfortunately, it doesn’t look like some of us are going to make one or more of our annual goals and we are getting down about it!

I know that I felt that way when I first figured out that I will probably not meet my annual goal of running a sub 20:00 minute 5K this year.

Step 1: See what Toni Church does to frame "strides"

However, instead of getting down, I am going to follow the experience of my fellow contributor, Toni Church (see her post on health goal reviews), and focus on the strides made against my health goals. For Toni and I, this is much healthier than looking at our goals in a black and white way. I realize that I have made huge strides towards meeting my goal time for the 5K.

That is why it is important to go through and actually look at what we did accomplish instead of beating ourselves up over not meeting a goal. I have learned that getting down or angry about not meeting a goal isn’t going to get me any closer to meeting that goal or improve how I feel about myself.

For my personal goal, I timed my first 5K of the year at 26:21 and my fastest times were 21:23 on the roads and 20:33 on the treadmill. So I got pretty darn close! A simple, but powerful way to reframe how I am thinking at the end of the year.

Step 2: Do something, anything

Just as I am tempted to get a little down over missing marks on my goals, I am also tempted to spend a lot of time thinking and planning. Instead, I am going to act. I am going to open the door and run. This, ladies and gentleman, is the key to completing my goals for this year. When I say "completion," I mean being able to look back and know I gave it everything. These actions will certainly lead to planning for 2013, but right now the focus is on action.

There are specific steps I can take to help me achieve my sub 20:00 5K goal, including:

Laser-like 5K training - In running, you train differently for different distances or time goals. I need to get out and run distances that add up to a 5K.
Do more speedwork - I have already started doing more speedwork. I am doing two speed sessions a week on the treadmill. They are hard, but I can already tell this change is starting to make a difference.
Do mental exercises - Like a lot of runners I have a few mantras that I use during a race to help me over those tough parts. My mantras are "Keep smiling and good things can happen" and "Yes, I can!"

Instead of running, you might be walking, riding a bike, lifting weights, participating in aerobics or any multitude of other fitness activities that we use to help us become and stay healthy. If you are reflecting on your goals for this year, you might want to adapt some of my ideas or strategies to give a boost to your strides.

The reality is even if I do not break 20:00 minutes for a 5K this year, it does not mean that I have failed, because I didn’t. I have made huge strides towards my primary goal of preparing for the 2013 Marine Corps Marathon during 2012 and consider it a very successful year.

Step 3: Be loud and proud, at least with yourself

The biggest thing is to stay positive about yourself and if necessary adapt your goals to your current situation, not where you were back in January. In other words, do not give up! Get up. Get going. And be proud of getting up and getting going. Yes, that's a big header for a small (short) paragraph. But, as I implied, big action sometimes come from small steps.

What one thing are you going to do in the final weeks of 2012 to make a stride toward your health goals?

***

The Best Gifts for Runners

2012-12-12T20:16:20Z

The holiday gift giving season is in full swing. As someone who is running the Marine Corps Marathon in 2013, I have some specific running gifts that I have my eyes on. So I hope that my wife reads this post and that I find a few of these things under the tree.

Who knows? Maybe you will find ideas here for the runner in your life. Without further adieu, my 2012 list of best gifts for runners.

Locating a GPS watch

Yes, I have my GPS apps on my smartphone and use them when I run, but at the same time, it is bulky and inconvenient to carry it on an armband or attached to a waist belt. A GPS watch would be lighter and enable me to upload my distance and calorie statistics to my fitness websites. As a data driven runner, this seamless connection between my watch and my websites would be a huge benefit.

Another reason that I would like to have a GPS device with me when running is that my wife can track my run and know where I am. This is especially important for when I start doing bigger mileage or when running trails and forget to bring along my cell phone.

Rolling in the Foam

This gift idea is one I came to reluctantly, but am now very happy with. I have been reading other blogs about how great foam rollers are for your back and legs. However, until I joined my new gym, I had never tried one.

In the stretching area, I found a foam roller and am a firm believer (pun intended) in them now. Yes, it hurts a little to use it correctly, but I am finding that I am looser and don’t have as many aches or pains afterwards.

I think that a foam roller would be a perfect compliment to some of the other devices I use to massage my legs.

Warming up with a new running jacket

I can hear my wife now - “you have three running jackets already!” They are all at least 5-10 years old and while they still do the job, I really want a new one.

What do I want in a running jacket? A bright orange or HiVis Yellow with a lot of reflective panels for safety. I want to make sure I can be seen when I am running.

Giving options

Finally there is the old standby of giving a gift certificate. I would rather have a gift certificate for a running specialty store or sporting goods store instead of a random gadget.

The reality is when it comes to my running stuff, I am very particular about what I use and have a good idea about what works for me and what I will be needing to help me achieve my goals over the next year. I expect that your running friends might have a similar shall we say "vision." You could also use the word "stubborness" I guess.

Having the right running gear can keep you or yours safe, injury free and a step closer to specifc goals. Those are the kinds of gifts I am looking for this year.

What are some of the gifts you want or are planning to get for the runners in your life?

***

Photo Credits: Cover image of boxes of gifts from Thinkstock. Other pictures are of gear Harold Shaw took pictures of while shopping during the 2012 holiday season.