Honored with Dedication

Today I was humbled and honored to learn that a friend of mine, a nursing educator, wrote a book for nurse about autism and dedicated it to me on the first page.
Thank you, Jane. Your a good friend. Thank you for spreading the message of autism awareness to your fellow nurses.

More Miles

This year was filled with a lot of ups and downs in my running. I set PRs in all my races and had a blast doing it, all while carrying an Autism Flag! However, it was in July that I hit a set back. I seriously pulled my adductor and was sidelined. This was the year I was going to break the 50 mile race barrier and do my first 100 mile race. Even if I had not been injured it would not have happened . . . the course was burned down. I was signed up to run the Angeles Crest 100 but during the wild fires this year the course was 70% damaged and canceled. However, my entry has been held over for next year . . . .
2010 . . . a year of big races? Could be. As this year heads to a close some interesting things have been happening in the SoCal ultra world. The Chimera race in Dec has now added a 100 miler (the only winter SoCal 100 miler), the San Diego One Day (24 hours around a one mile loop) will return next Nov., and the AC 100 will now be held in August.
What if I ran them all? What if I ran all of them and the San Diego 100? What if I could stick to training for these runs only and leave out the speedy marathons (thats what did in my adductor)? Could I do it? Hmmmm. I would like to think I could. But, that is a tall order.
But why would I do this? Because in the past few years we heard that 1 in 150 children were affected by autism and last month they released a new number . . . 1 in 91. I have a number also . . . 2.
1 in 91 children are affected by autism . . . 2 are mine.

to be continued . . .

Questions from a Team Autism Speaks Runner

As Many of you know I have the privilege this year of being the virtual running coach for the team members of Team Autism Speaks (New York City and Chicago City Marathons). I have been getting lots of great questions so I thought I would share them with you. Below is a letter from one runner. My replies are inserted throughout the letter in bold print.

Dear Coach Chris,

Value to "slow/short runs"? OK, this is the worst question in the world. I am a father of two young children (7 & 11). My kids will sometimes say they wants to run with me -- or sccoter while I run -- during a training run. Since my training now has me at at least a 6 mile outing (at about 10 min/mile pace) I shy away from it and take them somewhere else instead and chalk it up as a "lost" session. Is there a way I can get what I need out of a run with them coming along?

Sorry, not really. Do your training runs separately and then go run with them or something. I encourage you to let them feel like they are running and training with you though. It will help turn them into lifelong runners. Another idea is to end the run near your house and swing by and pick-up the kids for a cool-down mile. Take a cell phone with you and call mom when your close to have them waiting in the yard for you. Tell the kids how much you need them to help you finish this last mile.

Ron/walk method? I have a few running friends who follow the Galloway Method of mixing running with walking. They are telling me that it is the only way to successfully get through a marathon my first time. I just can't wrap my head around this conceptl it seems to defeat the whole puropose of why I am doing the marathon in the efirst place. I'm sure you can make good times, but it just seems wrong to me. As I am a non-elite runner I walk through water stations, and I am already planning out which water stations I will hit on the marathon route, but as a first-time marathoner, is it necessary that I do a run/walk program?

The Galloway method is excellent. But if you follow the plan I made up for Team Autism Speaks you will not need to walk. However, it is not uncommon for anyone to need a little walk-break during a marathon. Having a plan to walk through water stations will often help you stave of the the "crash" a lot of runners feel in the latter part of the race.

Speed Work? I am enjoying my long runs, but I have to admit, I am afraid of speed work. I worry that I will burn myself out or embarrass (or worse injure) myself. Plus, I can't really figure out a good way of timing myself or recording my progress. Running my 6 miles, it is easy -- what is my total time, what were my splits (I run where they have 1/4 mile markers so I can get that detailed). But with speed work, I don't know what are good times or goal times. Everything I read online frankly scares me even worse. :) So do I need speed runs, and how can I incorporate them into my training? Also how can I determine what my starting / goal times should be?

Skip it! lol. Speed work only accounts for 3% of your marathon running performance. If its not fun, don't do it. Or if you want to do a fun form of speed work just do some speed play in your typical short runs in the lst month of training. Just go a little faster for a bit and then back to normal pace. We call this "fartlk' (speed play).

Oh one more question if you don't mind? How did you come to work with Team Autism Speaks? I have been using AS resources for years now (my older son is diagnosed with Autism) but not until this year did I know about their work with the NY Marathon.

I have two sons with autism and I am the Director of Health and Training for Train 4 Autism, an organization affiliated with Autism Speaks. this is our first year providing support to AS's marathons. Check us out at www.train4autism.org.

Thanks for running for autism!

My First and Last Appointment with the P.T.

Yesterday I had my first meeting with the physical therapist about my adductor. After asking what I was doing to help rehab it he told me that I did not need to come back, there was nothing more he could do for me that I was not already doing. lol! We did make one great discovery about the injury, the pain occurs only when the adductor and the hip flexor are engaged with the leg at a 45 degree angle. Hmmm. Going to have to think through that a bit.
Anyway, the adductor is healing nicely but I am still going to take the rest of the year off of racing. I have some plans in the works for some great races next year. I'll announce them soon.

The View from Monday

Tomorrow I am going on my first real run in two weeks. My aductor feels a little tight and tender but I think it will be good for me. I don't plan on pushing it hard, I just need to get out there and stretch my legs. Spent some good time tonight stretching and massaging my hip joint group. I think it is important to get back out there as soon as possible and do what you able to help speed the healing process. It is when we do too much that we start having issues.
Another good news is that the tinglley feeling form the IT band has gone away.

OK, so I have been looking into next year's races. There is a good possibility that I will only be running 2 or 3 total. But the mileage could be as high as 300 miles total if I go all the way. More info on this as things go along.

Also, I have been put into contact with a potential sponsor that has a played a big part this year in the lives of hundreds of autism families. More to come on that too. :)

That's it for now. Chat with ya after the run.

Out of the Running . . . For Now!

Well, with all the back and forth it has come down to this. I am not running any more races this year. I am listening to my body and it is telling me it want to heal completely. I have submitted. My adductors need to be 100% before I take on a 100 miler or I might tear something or worse. Thanks to everyone for their support and encouragement. However, this does not mean the training will stop. Next week I resume training. I will again gradually be building up my mileage from scratch. I have some BIG plans for next year. Stay tuned for those.

A Question of Hunger and Calories

I got this question today and thought I would post it and my reponce here for ya.

Question:
"Started doing the Couch to 5k program and now I want to talk about Diet...
When I work out I am HUNGRY all day, what foods should I eat and not gain weight?"


My Responce:
Great to hear that you have left the couch and embarked on a healthier lifestyle and desire to go even further with the nutrition side of the house. You ask a great question as well, and one that is common for many folks who have begun to exercise more. That increased hunger is a good sign actually, it means you metabolism is kicking in! However, no on likes to feel hungry. Here are some simple steps to take to help you get on the right nutrition track.

You asked what food you should eat that will not make you fat. Well, to be honest, all foods can make you fat if you eat too much of it. It’s not so much the food itself but the calories we are concerned about. Calories are energy so when we talk about food we are actually talking about energy management. Energy in and energy out. So, how much energy (calories) do you need?

How Many Calories Do You Need:
Follow this simple formula to determine your caloric needs as a runner.
Step 1. Body weight x 10 = BMR (Basal Metabolic Rate)
Step 2. Daily Activity = 300 -1,000 Calories
Step 3. Training = miles/week x 100/7
The Formula: BMR + Daily Activity + Training = Your Caloric Expenditure

Dividing That Up:
Your Daily Caloric Intake should be divide up as follows into these macronutrient groups.
Carbohydrates- 60-65%
Fats- 20-25%
Proteins- 12-15%

A great place to go on the wed to learn more about what sort of foods to eat is http://www.mypyramid.gov/.

Here are some additional nutritional tips I give all my clients no matter what their goals are.

1. Eat 5-6 meals a day.

2. Eat your meals 2 1/2 - 3 hours apart. This is vital! Eating at these intervals will keep your metabolism fired up and your energy levels high. Your muscles and cells will also get the proper building material to keep them strong and regenerating. This will also help with that hungry feeling.

3. Each meal should have a portion of eat macronutrient in it.

4. PLAN AHEAD for your meals! One of the greatest reasons people fail on the nutritional side is because they do not plan ahead and do "spontaneous eating." Spontaneous eating is dangerous! Depending on what kind of persona you are you may need to plan either a day ahead or a week ahead.

5.Take a multi-vitamin. Most of use do not get all the vitamins we need in the foods we get today. Just to be sure, go ahead and take a one a day vitamin to cover your bases.

6. Drink 8-10 cups of water a day. Start your morning with a cup of water and keep it coming through out the day. Besides keeping you hydrated it will help with flushing toxins out of your system. Cut out calorie drinks! You should not drink your calories, it will not satisfy your hunger. Water is also a natural appetite suppressant.

7. Supplementation if needed. Sometimes it is hard to get those meals in on the run.

8. Take a day off. Set aside one day a week as your "splurge day." Even if you do not want to take it, do it. It will convince the body that it is not starving, that all is ok, and will help boast weight loss.It is also a great mental tool as well in overcoming eating temptations throughout the week knowing that on that one day a week you can eat that cheesecake or ice cream.

Please keep in mind that these are general guidelines and each of us have different nutritional needs and that sometimes it might be best to consult a nutritionist or dietitian for a more specific nutritional plan.

Hope this helps get you started.

Chris "Autism Runner" Fales


:: I used to be an athlete but I have not ran in 16 years and am overweight out of shape.


How can I get started and raise awareness for Autism and my son Jayden?


I used to be an athlete but I have not ran in 16 years and am overweight out of shape.


How can I get started and raise awareness for Autism and my son Jayden?
Start by doing a little bit of exercise each day, even 20 minutes of walking will help to prepare the body for running and increase your metabolism for losing weight. Make it a habit! Promise yourself and others that you will do a little each day and follow through. The toughest part is getting out the door because once you do the actual exercise will be easy to follow through on. If you can find someone else to train with that can be a big motivation for both of you (or the group).

Then I believe the best way to start running (again) is to follow a 3 day per week program that involves both walking and short jogging. A very good program is the 'Couch-to-5K' running plan (see link below) that builds up slowly to a 3 mile run distance in 2 months. From there the sky is the limit but just remember to build up slowly and make consistency the main ingredient in your fitness goal.

http://www.coolrunning.com/engine/2/2_3/181.shtml

Of course everyone starting a fitness program should get a check up by their doctor first.

Thanks for the question and thanks for wanting to do something to raise awareness for Autism! Please check back in, let us know how you are doing.

Cheers,
Coach John


:: So I have completed the C25K and completed a 5K (90% running) I was having issues and found out I had a herniated disc in my back, so recovering. Once I am on my way back I was thinking of training for a10K possibly a half? What is the time line I should be realistically looking at?