Clay Has the Runs
Sunday, January 19, 2020
Back at it!
It has been a HOT minute since I have blogged. Okay, more than a minute, more like almost two years. I seriously forgot where this blog was, I had search Facebook to find it. More to come....
Tuesday, May 8, 2018
Eight Years in the Running
Those of you who don’t know my story, here is a recap. 8 years
ago, I was about 40 lbs overweight working as a call center supervisor. My
employer had just moved us into a new shiny building which included an in-house
gym. I figured that since I was 42 years old and getting no younger, and seeing all of the crazy ailments that our claimants had when they phoned in
their disability claims, I was determined to NOT be like them. I then started lifting weights, and walking on the
treadmill. I HATED running with a passion. Around that time a group
came to my job and volunteered to train those who were interested to run a 5K. About
30 of us volunteered for the free training, and during that time of training I
started running on my own at home, found somewhat of a liking for it. By the
end of the 5K training most everyone except me dropped out. It was just me and
the coaches left. The 2010 Dallas Turkey Trot was our target race and I
completed it as my first race. I then trained myself for my first half marathon
the next spring and successfully completed it. After that, one of my
neighborhood childhood friends introduced me to the Dallas Running Club, I
started training with them and the rest is history. So what has running done
for me?
People who don't run may see it as 'only running' and miss the whole picture. The running is just a small part. Outside of the obvious keeping me
young and healthy. It keeps me sane. Saturday mornings are the only
time of the week when I can be myself and not be judged, yelled at, nitpicked
at, or not worry about missing a deadline. I look forward to that 2 or 3 hours where I don’t have to worry about my
agenda being replaced by me becoming someone else's agenda. My days usually consist
of attempting to make it through the day without someone pointing out every time I make a mistake. When you are on a group
run with your running buddies, no one cares. Conversations are often
about our faults, mistakes, and differences.
And oh boy I love it when I am in
the zone. What is the zone? Any runner can tell you that when you
are into your run, at some point it becomes relaxing, the brain 'shuts off' and
at times you can even forget that you are even running. I remember the first
time this happened when I was a newbie runner. It was like Neo in the Matrix,
in the fight scene when he finally 'figured it out' and was fighting without
even trying. Or like when you finally figure out physics or calculus and
everything 'clicks'. This is my therapy and where I find my peace. It allows me to reflect on what
happened that week and plan for the next. I'm already a mentally strong person,
but it has made me even more stronger.
When I first caught the running
bug, I trained on my own. Eventually, a good friend introduced me to the
Dallas Running Club. Through them I was introduced to the running
community. This is an incredibly supportive community which is difficult to compare anything else to. I look forward to connecting with my
“support group” every day on social media, and meeting them at races across the city, state, and country. This caring group of friends has been there to share in my
triumphs and to hold my head up when I’ve hit some dark, challenging
times. Before then I had no other social life outside of my family. It was the first time in my 40+ years that I had ever felt like I had belonged to something. This has definitely been the best decade of my life, hands down.
I am grateful that I have something
in my life to keep me physically active. The human body was made to be active
as we once had to hunt for food, harvest food and manually do chores to survive.
Now with everything automated to do everything for us, activity has to be
manufactured, thus we go to the gym, ride bicycles, dance, golf, run and other
things. But it is a choice, not something that we 'have' to do to keep it
moving. It’s ingrained in me now. For those who are inactive, I would love to
for them to feel what my body feels right now. I feel the same now as I did
when I was in my twenties. I remember feeling the pre-aches and pains when I was in
my late 30s and was headed toward obesity and knowing that there was a need to turn that around.
There is no substitute for being physically fit and healthy.
I'm at a crossroads now, where I'm
not certain what my athletic goals are. I think I may be done with full
Marathons and 50Ks for a while as life's balances has cut away the time I would
need to train for one. A lot of my original running friends have moved on
to running ultras, cycling or doing triathlons. I've recently started
cycling, to elevate my running. I can still train for half marathons, so
maybe my goal will be to work on my speed and to get into the best shape that I
can be. And keep coaching others of
course.
So please excuse me while I go do these
hill sprints.
- TNT -
- TNT -
Sunday, December 31, 2017
17 things I learned in 2017.
It’s been a while since I have been here. Someone the other day asked me what happened to my blog. I told them I would get something out here, I didn’t realize people actually read these haha.
1. I miss blogging, I need to blog more. And I will.
2. I don’t have to look like I’m about to turn 50 next year. My 50 will look better than my 30.
3. I have to work harder at it on the pavement now that I’m older.
4. Avocados are the greatest things ever to grow on trees.
5. I still really don’t like eggs all that much.
6. It is hard as hell to burn fat around the belly.
7. When you are a marathon coach, your goals become whatever your athletes' goals are.
8. Marathons are still hard as hell to complete, and they still hurt like hell.
9. Running is just like the NFL. Summer is training camp. Fall long Saturday runs are regular season games. Tapering is the playoffs. The fall marathon is the Super Bowl.
10. I don’t think my wife understands why I still do this. Sometimes I don’t understand either.
11. Running can become a chore one week and then become fun the next week. In Texas that is determined by the weather
12. Weight training really helps when you have to move heavy furniture.
13. I REALLY miss the trails.
14. Texas is probably the most difficult place to train for a marathon.
15. Gatorade sends me to the port-o-potty.
16. Running at an extremely slow pace can be just as hard as running fast.
17. Runners are still the coolest people on the planet and make the best friends.
Summary for 2017. I went in with the attitude for myself of not necessarily being a better runner, but being a better athlete by first getting myself into the best shape possible. After being tagged in a Facebook photo early this year and seeing my belly looking like it was trying to do an impersonation of the moon, I figured I needed to do something. When I was at my fittest around fall 2013, I was lean and mean. Injuries and laziness got the best of me and I got heavier and slower. I knew that if I’m supposed to be coaching others to run, I need to be a better example. So I hit the gym. I included at least 2-3 gym strength training exercises per week.
I never knew what fitness I was in as far as running. Was I a 4:00 marathoner? A 4:30 marathoner? I have no idea. Somewhere between I think. My training was all over the place running with different groups every week who are categorized by their fitness level, so then my race was all over the place as well. At my goal race I’m sure I started out way too fast and ended up crashing around the 17 mile mark and ended up with a 5+ hour marathon. So I probably shouldn't have a goal race until I'm able to really stick to a solid training plan. Disappointing because for the first time ever in my running lifetime, the Dallas Marathon had near perfect weather running conditions. But still, who can say they have run 9 full marathons and 4 ultra marathons?
One plus of 2017 is that I finally figured out how to prevent “Claying”. It’s complex and difficult to explain but it’s more to it than just hydration and nutrition. I had a revelation during the Cowtown 50K in March. It’s one of those deals where you just kind of know your body and what it needs. That should not ever happen again, unless I’m just plain careless.
What’s up for the future? Get fit, keep eating well, get leaner, and get more athletic. I figure I have a couple more seasons of coaching left in me, then I will retire myself to the trails and really see what I can really do endurance wise. For now, my goal is to just keep getting stronger. I know the rest will take care of itself.
- TNT -
Thursday, September 1, 2016
The blogging has returned! My Health is My Wealth. And other random shit I was thinking about today
February 2002 my first day on the job at Cigna, at that point
just happy to have a job. I had spent weeks working as a temp for various
places ever since I was laid off of my previous employer as a customer service
manager at EZ2Get.com (yes you can laugh at the name) who closed their doors after
being directly affected by 9/11. It was
an entry level job working in a call center.
Taking information over the phone from customers to set up claims Short
Term, Long Term Disability benefits, Worker’s Compensation and FMLA.
My trainer was
Michael, I sat with him and watched him take calls and navigate through the
claim software. Call after call. Basic questions were asked on this claim
taking process like, “Who is your doctor?”, what date did you see him, what
where you diagnosed with? When will you
be released to return to work? About day three of job shadowing with Michael, I
noticed a few things. The first was that
a lot of these claimants were calling from the same corporations. I’m thinking, Gosh, is anyone working at
these places? How is the business still open?
I also noticed that many people suffer from back pain. The last thing I noticed from one question
“Do you have any other notable medical conditions?” at least three-fourths of the callers responded with diabetes,
hypertension, or depression.
Then 34 years
old, I had lived a relatively healthy life to that point. My biggest issue was that my eyesight was
worsening. I was in denial of this until
three years upon attempting to renew my driver’s license and was forced to go
get evaluated for corrective lenses. I
wasn’t thinking about exercising. It
wasn’t until I turned 40 or 41 that I figured I had better do something because
I wasn’t getting any younger. Around
that time, Cigna had moved into a state of the art building and inside it was a
gym. I started using it, using the
treadmill things caught on with running and you know the rest.
After a couple
years I was a very tenured employee, had worn many hats, trained and coached
many others and started a new role.
Claim Manager. So now, I would
actually get to know these people who call in with all of these ailments and be
all up in their business and follow them from the time they stopped working,
until the time they were recovered and ready to return to work. What it did, was open my eyes to why some
people are always sick and why the healthcare industry is big business. After my initial training, I was assigned two
major accounts which I would manage. I’m
not sure if I can legally name the accounts on here but one was a Major
financial institution and the other was a major company who makes aluminum
foil, paper cups and containers so I won’t. The financial company had employees
who were mostly sedentary office and the container company was mostly of
factory workers who stood all day, ran machines, and did heavy physical work. Both sets of employees were on totally
opposite sides of the spectrum.
The employees of
the financial institution mainly missed work for pregnancy, back issues and
mental disorders such as depression and anxiety. One thing I learned is the higher the salary
or higher up the corporate ladder one is, the more likely I would get a mental
claim from these folks. Not sure why
that is, but this can be a separate blog or research project labeled Mo’ money,
mo’ problems’ to quote the late great Notorious B.I.G. For the production account, it was mostly
musculoskeletal stuff. Back, shoulders, knees. The issues were almost always due to the
person having poor nutrition routine, overweight and no kind of exercise routine.
What point am I
getting at? I have no idea, just putting
out random thoughts. But yeah I can tie
what I do at my job together with what I do when I’m not doing my job. I know when I talk to my claimants at work, I’m
very thankful that I don’t have the medical issues that they have. And I pray for each and every one of them to
find the right path to a healthy lifestyle, both physically and mentally. I’ll be 48 years old next month, but I feel
the same as I did when I was 22. The
only difference is that I can no longer stay up all night, party and work the
next day like I used to. Sleep is too
freaking good. But I think I can hang
everywhere else with you young’uns. Ok
maybe not everywhere. But I can still
whoop yo’ ass.
I know some folks have
ailments that can’t be cured, some can’t be treated. But things can be beated. Yeah I just made ‘beated’ a word. I read a post earlier today from one of my
runner friends who beat cancer and has went on to run two 100 mile races and working
on another now. Damn that inspired me. The
human body is special. It will adapt to
almost everything you throw at it. One
of the things that stuck with me in my running certification coaching class was
the instructor saying that if you continue to do the things that are uncomfortable,
the will eventually become comfortable. I have been using that concept in
running and everywhere else in life, and you know what, it’s true. He probably has no idea what that little
statement has done to me.
OK enough
rambling. My point is try to get to the
best physical health that you can get to.
I’m still trying to figure out the mental. Find something active that you like rather
its running, tennis, walking a mile a day, Frisbee… just do something and get active. Find a friend that wants this lifestyle too
and go into it together, it really helps.
They say it takes about 3 weeks to turn a routine into a habit and that
is about right because I just witnessed my wife get into an intense workout
routine of the past few months. Honestly
never thought it would happen with her,
so yeah I gotta step my game up. I’m also blessed to have hundreds of friends at
the Dallas Running Club for my support. There
is nothing like being in good health, it’s the best feeling in the world. If God willing, I can keep myself at optimum until
he calls me home.
- TNT-
Sunday, March 6, 2016
Statistically speaking...
It’s been a while since I have blogged, I can’t say I haven’t had much to blog about. Much has happened since the last time I have made an entry here. Busy busy busy. Work, coaching, family, life. I decided to get more serious with my training this year as I’m not getting any younger. I looked at my marathon P.R. still puzzled why it has not fallen yet. It’s not like I haven’t been training hard. I figured it’s not that but maybe I’m just not training smart enough. So today I decided to compile a spreadsheet of the long distance races I have completed and analyze the training three months prior to the race. Part of what I found surprised me, part didn’t. I have finally figured the whole cramping up thing, which is probably 75% of the problem. The new issue now is to find a way to not hit the infamous ‘wall’ after mile 20. I think I have that figured out. Looking at the data I compiled, it’s plain and simple. I need to run more miles. I knew that already, but didn’t really think about what ‘more miles’ meant. When I first started compiling the data, it was looking like I wasn’t getting enough run workouts in. That isn’t it at all.
RACE | |||||
RACE
|
YEAR | FINISH | AVG | TARGET PACE | PACE FALL OFF |
COWTOWN 50K | 2016 | 6:16:06 | 12:03:00 | 10:00:00 | mile 20 |
TULSA ROUTE 66 | 2015 | 4:40:55 | 10:34 | 9:30 | mile 18 |
EL SCORCHO 50K | 2014 | 6:47:53 | 13:07 | - | - |
COWTOWN 50K | 2014 | 5:21:44 | 10:21:00 | - | - |
TULSA ROUTE 66 | 2013 | 4:14 | 9:35 | 8:45 | mile 17 |
DALLAS | 2012 | 5:41:00 | 12:49 | 9:00 | Mile 20* |
BIG D | 2012 | 4:13:06 | 9:39 | 9:00 | Mile 22 |
*Clayed Out |
|||||
TRAINING (3 MO PRIOR) | |||||
RACE
|
total # RUNS | 18+ runs | 20+ runs | Avg miles/week | |
COWTOWN 50K | 53 | 5 | 2 | 31 | |
TULSA ROUTE 66 | 54 | 1 | 0 | 32 | |
EL SCORCHO 50K | 48 | 3 | 3 | 34 | |
COWTOWN 50K | 51 | 7 | 8 | 36 | |
TULSA ROUTE 66 | 70 | 3 | 2 | 48 | |
DALLAS | 75 | 7 | 5 | 46 | |
BIG D | 74 | 7 | 5 | 43 |
My first ever 26.2 is still my P.R. Part of that is that I was a newbie still and
ignorant. I didn’t fall off my pace
until mile 22 which is the longest I have ever held a strong steady pace. I had 7 runs of 18 miles or more during
training. That is a P.R. for my training. I had the same for my first Cowtown Ultra in
2014, which I did not have a target pace, I just ran for fun but felt the best
I had ever felt before during a race. I
remember running an 8-9 minute mile when I was at mile 26. I didn’t hit any type of wall until around mile
28. In contrast, my worst marathon statistically
was in Tulsa this past year where I didn’t have any runs of 20 miles or more during training,
which is to be expected. I did do a lot
of strength training that season and it did make a difference on hills. Hills were no problem. However I’m finding there is no substitute,
at least for me in getting in enough long long runs. I just realized I did not include Big D Marathon 2013 which I paced even splits all the way through for a 4:15 marathon and didn't even bat an eye. I'm thinking that is because I was already marathon trained fresh off of running the Cowtown Ultra a couple months before. I think there were 2-3 18-20 mile runs between those two races. I'm actually pretty sure of it.
I was just chatting with a running buddy yesterday that I have great training runs, but my races suck. Today I found out that it is probably that I just don't have ENOUGH great traning runs. I need more of them. I’m thinking this, along with the other things I have
learned along the way will eventually help me get a P.R. At some point, it will happen. So it looks like my Saturday mornings will be
just a little bit more occupied now J
-TNT-
Monday, November 23, 2015
One step closer: Williams Route 66 Marathon race report
As most of you know, I have battled horrible leg cramps ever
since I have been running and really ever since childhood. I have tried just about everything, sought
out all kinds of advice to keep them away but with little luck. It is my running kryptonite. I was recently shared this 1998 blog
http://www.hillrunner.com/jim2/id66.html from one of my good runner friends (thank you Stacey) of a then 16 time marathoner “Jim” who had previous problems with calf cramps on his first 3 marathons. I decided to follow his advice for the Williams Route 66 Marathon which I ran yesterday. Here are the factors he believed causes these terrible cramps and how following this advice influenced my performance.
1. Pace /weather
Jim stated that pace is the primary factor of leg cramps so I really focused on that yesterday. Don’t go out too fast, avoid positive splits. We have all heard it before 1,000 times. The weather was absolutely perfect yesterday so I was able to strategize for my actual target of 4:10. I ran with the 4:15 pace group for the first 8-9 miles around a 9:40 min/mi then I slightly increased my pace to the 4:10 target pace after that for the 2nd third of the race (between 9:15-9:30) and was able to hold it until mile 21.75. That course was plenty hilly. The hills were manageable but they were accumulative. This marathon for my DRC training folks was the equivalent to running a marathon via running on Shoreview Drive in the Lake Highlands area from end to end continuously. There were two really long hills at miles 14 and 21 which were at least a half mile long each. Those two hills were similar to the mile 8 Main St Bridge at the Cowtown Marathon for those who have run that race. I was really surprised that I conquered both hills without having calf cramps as running up a hill is usually what initiates a calf cramp for me. These cramps usually progress to the opposite calf and cramping gradually takes over both legs from the waist down. I made it about ¾ of the way up the 21 mile hill before my right quad just tired out. From there I walk-ran the rest of the race just because the quad had pretty much had it. However on my 3:1 min run/walk ratio I was easily running an 8 min mile on the run parts with no hint of cramps. My calves were very strong. In fact everything on the left and on the right from the knee down was fine. The right quad was twitching a little bit but never seized up.
The Gatorlode product Jim mentioned in the blog in which
he carbo-loaded with no longer exists, so I just made sure I ate quality food
just like I had been doing all training season leading up to the race; lots of
fruit, leafy veggies and avoided junk. Jim
pre-loaded with electrolytes and a potassium supplement 5-6 days before his
races. A couple of years ago I
discovered the greatness of Hammer Endurolytes which have helped me be cramp
free during training runs and probably did not exist in 1998 when Jim wrote his
blog. They have Potassium and other salts in them needed to prevent leg cramps.
I preloaded using these a week out from
the marathon by basically taking one with every meal up to race day and
hydrated accordingly. Then I took 1
every 20-30 min during the race. I used
the sports drink provided at the water stations, but I didn’t have to drink
that much. I probably took in about
50-60 oz total of Gatorade during the race and fueled with GU every hour.
http://www.hillrunner.com/jim2/id66.html from one of my good runner friends (thank you Stacey) of a then 16 time marathoner “Jim” who had previous problems with calf cramps on his first 3 marathons. I decided to follow his advice for the Williams Route 66 Marathon which I ran yesterday. Here are the factors he believed causes these terrible cramps and how following this advice influenced my performance.
1. Pace /weather
Jim stated that pace is the primary factor of leg cramps so I really focused on that yesterday. Don’t go out too fast, avoid positive splits. We have all heard it before 1,000 times. The weather was absolutely perfect yesterday so I was able to strategize for my actual target of 4:10. I ran with the 4:15 pace group for the first 8-9 miles around a 9:40 min/mi then I slightly increased my pace to the 4:10 target pace after that for the 2nd third of the race (between 9:15-9:30) and was able to hold it until mile 21.75. That course was plenty hilly. The hills were manageable but they were accumulative. This marathon for my DRC training folks was the equivalent to running a marathon via running on Shoreview Drive in the Lake Highlands area from end to end continuously. There were two really long hills at miles 14 and 21 which were at least a half mile long each. Those two hills were similar to the mile 8 Main St Bridge at the Cowtown Marathon for those who have run that race. I was really surprised that I conquered both hills without having calf cramps as running up a hill is usually what initiates a calf cramp for me. These cramps usually progress to the opposite calf and cramping gradually takes over both legs from the waist down. I made it about ¾ of the way up the 21 mile hill before my right quad just tired out. From there I walk-ran the rest of the race just because the quad had pretty much had it. However on my 3:1 min run/walk ratio I was easily running an 8 min mile on the run parts with no hint of cramps. My calves were very strong. In fact everything on the left and on the right from the knee down was fine. The right quad was twitching a little bit but never seized up.
2. Preloading.
3. Training/tapering.
From Jim's blog:
“Some people say that overtraining tires leg muscles and
sets them up for cramps. I do not believe that. However, under-training and/or
under-tapering can. I don't believe it is possible to overtrain for a marathon,
as long as you avoid injury and burnout.....and taper properly. The taper is
miraculous in marathon preparation. Done properly......neither too much nor too
little work while tapering.....your body and mind will recover from any level
of stress (barring injury) you placed on them during training and they will be
at an optimum point of freshness and energy for the race. I do believe that
being undertrained can be a factor in cramps, especially in endurance/stamina
base. That's why total mileage and a sufficient number of long runs of 18-22
miles are so important in a training program. Going into a marathon, I would be
much more worried about being undertrained or under-tapered than overtrained or
over-tapered for cramp avoidance.”
This is the one thing that I strongly believe help me hit
the “wall” at mile 21. My training had
been spot on up until the end of September.
Things on my personal agenda prevented me from getting in the number of
required long runs between 18-22 miles.
I had only one this season and missed a few Thursday runs toward the end
of the training season, thinking I could just make up for it by doing extra
lower body strength work in the gym. For
me, I don’t think anything substitutes for lots of LSD miles. My plan was to use the 50k at Ragnar for my
peak run, but it did not go as planned and I only ended up with a cumulative 16
miles on 3 separate relay runs that day due to cramping up from not doing #2
above. Still yesterday I didn’t cramp even
being undertrained.
I followed the tapering phase on the DRC training plan to
a “T” per the training schedule and as suggested above. I can honestly say I
really never took tapering seriously until I read his blog and I’m not sure or
not if I have tapered as I should have in previous races. I will make sure to do so from now on.
Other things I did
that may or may not have been a factor
1. Lots
of foam rolling/stretching leading up to the day of the race.
2. Laying
off of the beer (that was very difficult).
3. Getting
adequate sleep and rest.
4. Keeping
positive thoughts and keeping stress far away from me.
So as I am finding, it’s not one thing that causes my
cramps but several things. Usually these
races are very frustrating to me because they don’t end favorably for me, and I
am seeing my other runner friends break P.R’s every other week, however my P.R.
is still the same as my first marathon (4:13:12) and seems as if it will never
fall (but I know it will eventually). Yes
I’m envious but at the same time proud of and in awe of my runner friends. I know I can be one bad mofo of a runner. Yesterday gave me hope that I’m one step
closer to getting there. Next up: The Cowtown
Marathon 02/28/2016. But preceding it
will be more LSD miles, at least 3-4 runs of 20 miles, and a bit more speedwork. Eventually all of the planets should line up.
Keepin it movin’
-TNT -
Wednesday, September 23, 2015
STOP CRAMPING MY STYLE! - My continuous battle with the Charlie Horse
I’m on a run, well into the run, I’m on a great pace, and
everything is feeling absolutely terrific.
I’m fueling perfectly, hydrating the way I'm supposed to and then I get a twitch
in my left calf. Here we go again. I know that in just a few miles, my calf or
maybe my quad will completely seize up, causing excruciating pain. If it’s a training run, I probably will cut
the run short. If it’s a race,
especially a marathon, I can go ahead and hang up getting a P.R. if that is
what I’m after, even after the first twitch I feel in my leg. No amount of hydration, salt pills or
consumption of anything- pickle juice, mustard, whatever will salvage this run.
It’s going to be a done deal, when (not if) something cramps up unless I’m
pretty close to the end of the run. And
after my muscle completely clutches up, it’s going to be sore for a few days and
difficult to run on. I have avoided registering
for several different races which I really wanted to participate in and have cheated
myself by cutting training runs short out of fear because the experience is so
unpleasant when it happens.
I am pretty sure now that I am part of a unique set of
individuals. Lots of times when on a
group run, I hear someone complain that they have a cramp,I look over and they
are still running. This isn’t a real
cramp, they don’t know cramps. Or
really, it’s not a Clay cramp. When I
cramp, it completely shuts me down, there is no running on whatever it is that
is cramping. It’s not at all possible. Maybe
a fast limp, that is about it. I know of
only two other individuals who have it is bad as me- my sister Lisa and my online running buddy
friend in Florida, Michelle, who runs in just about as much humidity as we
North Central Texas folks. Humidity and a few other things I have found, plays
a part in initiating these cramps. And all
three of us sweat rivers when we are active.
So it has to be hereditary. I’ve
researched quite a bit and most articles and books, say that the reason for leg
cramps is unclear. It’s pretty clear to
me now. The cause is simply fatigue.
These leg cramps have happened for as long as I can
remember. My most memorable child experience
with them was when I was maybe in 5th grade and me and a couple
friends decided to ride our bicycles from our neighborhood Hamilton Park, which
is just southeast of the High Five interchange to Town East Mall which may be
about a 20-25 mile round trip I’m guessing.
For what reason we rode our bikes that far I can’t even remember. But before then, I had never ridden a bike
further than 5 miles at the most in one day.
For an 11 year old, that was a lot of stress on the legs all at once. On the way back maybe just a couple miles
away from home, my calf seized up. I had
no idea what it was, but I know it hurt like hell. I ended up walking, crying the rest of the way home. And that cramp came back and woke me up in
the middle of the night. I told my
sister about it and she informed me that I had a ‘Charlie horse’ and that she
has them often as well. I remember
thinking “Well if horses get these, that’s obviously why they hurt.”
So here is my hypothesis. Dehydration, electrolyte imbalance, lack of stretching, etc does not cause cramping. But they can cause excessive fatigue, which does cause cramping. One of my running sisters, Jacqui introduced me to Endurolytes which replenish your salts quite nicely, as I sweat excessively and they have helped me some. But they will only work for so long for me. After my muscles become so fatigued, they cramp. High humidity causes you to work harder, which causes fatigue. After my muscles become overly fatigued, they cramp. Lack of hydration or lack of salts cause you to fatigue. Excessive hills cause fatigue. When I fatigue, I cramp. Most of you know about my “Claying out” incidents. In those situations, my electrolytes were so imbalanced that every muscle in my body was beyond fatigued, so they cramped in dramatic fashion from my neck down to my toes and sent me to the E.R.
Cramp at around mile 12.5 during 2012 Dallas Rock N Roll Marathon (It's OK to laugh) |
Charlie Horse knot caught in the act on my thigh |
Other times in my childhood remember the onset of these
being caused by excessive swimming. I
cramped up pretty easily in the pool.
Once I became an
adult I slowly became inactive over time, so there weren’t really any physical activities
I would involve myself in which would cause any cramping until I started
running years later. However, whenever I
would write or type for a long period of time, my hand would cramp up, and I do remember
once when I was moving and had to transport a refrigerator, washer, dryer, deep
freezer, two couches and a bunch of items unassisted within a four hour period
produced back spasms and hand cramps by the end of the day.
So here is my hypothesis. Dehydration, electrolyte imbalance, lack of stretching, etc does not cause cramping. But they can cause excessive fatigue, which does cause cramping. One of my running sisters, Jacqui introduced me to Endurolytes which replenish your salts quite nicely, as I sweat excessively and they have helped me some. But they will only work for so long for me. After my muscles become so fatigued, they cramp. High humidity causes you to work harder, which causes fatigue. After my muscles become overly fatigued, they cramp. Lack of hydration or lack of salts cause you to fatigue. Excessive hills cause fatigue. When I fatigue, I cramp. Most of you know about my “Claying out” incidents. In those situations, my electrolytes were so imbalanced that every muscle in my body was beyond fatigued, so they cramped in dramatic fashion from my neck down to my toes and sent me to the E.R.
How do you fix it? Just don’t
get tired. Sounds a lot easier said than
done right? Well this is the
solution. I have already proven it to
myself, most recently when I raced El Scorcho 50K and Cowtown 50K in 2014. Both races, I trained running a ridiculous amount
of miles per week. I built up my endurance
and it worked. Simply get stronger. I had muscle twitching toward the end of both
races, a lot of twitching. Both races I
was good for just about 31 miles, no more.
Any more and I would have folded into one big Charlie Horse and looked
like a pretzel. Also, do more runs which
simulate what your race will be. This
year I’m running the Route 66 Tulsa Marathon again, which has quite a bit of
rolling hills. I caught a Charlie Horse
100 feet from the finish line when I ran it in 2013 and missed my marathon P.R.
by exactly one minute. That it was
between 20-25 degrees out the whole race may have played a factor as well. Speaking of this P.R. which is 4:13 something
and is my first marathon and hasn’t fallen after running 10 of these, I remember
doing a lot of fast tempo runs during training.
At the time my vehicle was not running and I commuted from work to home
5 days per week 7.5 miles via fast training run for probably 3 weeks or so. I hit the infamous ‘wall’ around mile 23
during that marathon and ran/walked the rest of the way. I’m thinking I lacked
some strength training. I may have had
at least a 4:05 with a little more push. Last years Ragnar Relay 50K, I half trained for it not knowing how difficult the course would be. There were a lot of rocky ups and downs and for the last leg I ran it was about 85 degrees and during mid afternoon and about 12 miles. About 8 miles in I started catching cramps everywhere from the waist down. I was well hydrated and well 'electrolit'. Didn't matter. The fatigue from running all night long the night before got me. I fought through the cramps for about 2 miles but they ended up winning.
But here's what running more miles and gaining extra endurance does for me. When I first started running, in my first three half
marathons I always caught a Charlie Horse in my calf at around mile 12 or 12.5. When I started training for a full marathon
and running more miles, and I participated in a half marathon, these leg
cramps did not occur, however I would get them during full marathons between miles
17-22. When I trained for my first 50k
at Cowtown, I ran the first 28 miles without even a hint of a cramp. I finished the last 3 with lots of twitching,
but my muscles never fully Charlie Horsed up.
This shows that the more weekly miles I have during training, the more
endurance and for me, the later the cramps will occur.
So this training season, there have been more tempo runs, more
strides, more runs at marathon pace. More miles, more strength training, more
hills, more time on feet. More, more, more. Just get the body used to being battered, get
stronger, and gain endurance. I know now that my issue is unique and hereditary. Where most folks can follow the training plan
to a “T” and get results, my body requires just a bit extra. But that’s O.K. I’m no stranger to hard work.
-TNT-
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