Autism Runs

Honored with Dedication

2010-01-20T22:33:00.000-08:00

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

2009-10-23T11:10:00.000-07:00

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

2009-08-17T14:51:00.000-07:00

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.

2009-08-05T11:28:00.000-07:00

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

2009-07-27T21:32:00.000-07:00

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!

2009-07-24T10:22:00.000-07:00

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

2009-07-24T10:14:00.000-07:00

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?

Adductors and Gluts

2009-07-15T15:54:00.000-07:00

Well, he is the scoop on the adductor issue I have been having. For the past few weeks it has caused me enough pain to make me not run. So, I have been taking it easy. Just yesterday I went to see the sports med. doctor. He took a look and said my adductors were not the issue but my right glut was to blame. It was so tight that it is causing a strain and pull on the adductors. He cleared me to run and gave me a list of exercises to do. Additionally I have been using the "Stick" and a foam roller to massage the troubled spots. So with that said, I am headed to the Angeles Crest 100 after all!!!

Here is a clip of the yoga stretches my doc wants me to do. I'll never look this graceful though.

Hydration Belts Review

2009-07-08T16:33:00.000-07:00

Find more videos like this on RuncastTV

In order that I ranked them:
http://www.amphipod.com
http://www.nathansports.com
http://www.fuelbelt.com

Running Log for Autism!

2009-07-08T08:16:00.000-07:00

One thing I noticed this year when I became a runner — and I use that term very loosely — was that the serious runners are meticulous about keeping records.
Last Christmas, Dr. Dick Martin sent my mother a running log. He had ordered one and had an extra one, and thought she might like it.
She kept copious notes in the log all year, finishing up with 478.92 miles. I told you, she's detailed.
She liked it so much that I ordered her one for 2009. I had the nicest conversation with Phil Kasunick in Rocky River, Ohio. He designed the log some 26 years ago.
Phil, who's 56, has been running for more than 30 years. He never liked the way running logs were laid out, so he drew up his own.
"No fluff stuff, no inspirational comments," he says. "I don't need 'em."
What he did include was space to write where he ran, how he felt and how long he ran. There's space on each page for weekly comments, weekly and yearly mileage, and a place to fill in race results.
Phil took it to the printer and — Whoa! — was blown away by the price.
He started selling advertising. Brooks Shoe Co. liked the idea and bought the front cover and other inside pages. The deal with Brooks was to print 50,000 running logs and distribute 25,000 at the New York City Marathon.
Eventually, the running craze crashed, about the time longtime guru Jim Fixx died.
So Phil pulled all the advertising and started selling the logs, for a whopping $1.95. Today, the price is $9.95 (check www.sportechtraininglog.com).
Once a runner starts using a log, he or she is usually hooked. Phil gets hundreds of letters every year from folks who have years and years' worth of logs.
Keep doing what you're doing, they tell him.
Although some runners are turning to electronic logs, Phil reports that most still keep paper logs as a back-up.
"It's important to keep a running log," Phil says. "You can keep track of your progress."
He notes that you can use the log to keep track of your weight, your pulse, and even when you start using a pair of running shoes.
As many years as Phil has run, he's never been injured.
"Listen to your body," he says. "If you feel like running more, run more. If you don't feel like it, don't go."
Dude, that's a great plan.
He adds that you do have to push yourself some.
Oh.
Phil runs 3-4 miles a day, six days a week. He's retired after a 20-year career as an advertising executive. Now he keeps busy with his children's cross country and track teams.
Katie is 14 and Michael is 12. His son is autistic, so that's why a donation to Autism Speaks is made with the purchase of every running log.
For all you runners out there, have a safe and healthy year, wherever your runs may take you.
As Phil always tells his daughter, "It's a great day to run."

Source: http://www.salisburypost.com//Lifestyle/010208-Shinn-column

Christian Autism Book

2009-07-07T22:18:00.000-07:00

Finally! A Christian autism book that does not just tell a nice story but one that addresses how to approach autism and parenting from a Christian perspective. A few years ago the author, a friend, told me this book of hers was in the works and I could not wait. Now it is here and having read it I can not recommend it enough!!! It is a MUST READ for anyone related to an ASD kid, those teaching one (Sunday School teachers included), and for pastors shepherding a family with an autistic child.

Book Description:

It seems that nearly everyone knows a family with an autism spectrum child. Most recent figures suggest that the prevalence of all autism spectrum disorders in the United States is an astonishing 1% of the population in the United States, translating to twelve million parents and grandparents that are seeking answers.There are many books available on how to “cure” an autistic preschooler, but none on how to raise one to adulthood. These promised cures raise parents’ hopes, but most parents will find that they are dealing with a lifelong challenge no matter what they do. Dr. Laura Hendrickson is a trained psychiatrist, biblical counselor¬—and the mother of an autistic child. She understands the struggles parents face as they try to communicate with their autism spectrum child and manage behavior challenges. Building on Dr. Hendrickson’s medical background as well as her practical experience, Finding Your Child’s Way on the Autism Spectrum presents autism spectrum disorders as a different developmental pathway rather than a disability. Dr. Hendrickson has seen that those diagnosed with autism spectrum disorders can make significant contributions to their world. And as a parent of an autistic child, she is able to offer practical solutions to the problems parents face. Dr. Hendrickson does not deny that autism is a serious challenge, but addresses specific ways to work with a child according to his developmental differences, or “way”, to raise his level of function. With an approach that is grounded in a deep understanding of the challenges those caring for autism spectrum children face, Finding Your Child’s Way on the Autism Spectrum gives the reader sound, practical tools for understanding how to guide an autism spectrum child to function more fully as the person God created them to be.

About the Author:

LAURA HENDRICKSON is a biblical counselor, former psychiatrist, and the mother of an adult son who is recovered from autism. She is a member of the National Association of Nouthetic Counselors, and the author of two books on biblical counseling issues, as well as co-author of Will Medicine Stop the Pain?

(Click on the picture of the book to order)

A Visit to the Doctor

2009-07-07T20:54:00.000-07:00

This morning I went to see my primary care physician about my injured adductors. He thinks it is just a muscle issue and has prescribed me physical therapy and referred me to a sports medicine doctor. So what does this mean for my race days this year. Well, I have already determined that I will NOT be running Mt. Disappointment. I am still shooting for the AC 100 Mile Endurance Run though. The reason for not doing Mt. Dis. is because in case my adductors heal up ok I do not want to risk an injury to them before the AC 100. However, I know there is a possibility that I will not make it to the starting line to the AC 100 either if this thing does not heal enough. So, with that in mind I have released my night pacer from her commitment to me so she can pace someone else. But I am trying to keep optimistic that I will at least put a few miles in on the course.
Now, while it is healing my main objective to to keep my endurance levels up. This means I need to get out on my feet as much as possible, even if I am not running. I need to be outside in the sun and walking through the night. Training must go on even if I am not running yet.
The doctor seemed very please to hear what I was doing to rehab my adductor thus far: foam roller massage, self-massage, compression, ice/heat, and a bit of "vitamin I." Today I ran very slowly with a client for three miles. I ran the first mile with my shoes on then took them off for the last two. Running barefoot seems to ease any pain. This makes me think my biomachanics are off when I am wearing shoes. Thankfully a friend has heard about my plight and being an advocate of barefoot running he has sent me a pair of Vibram five Fingers (I'll write a post on that once I get some use out of them) so i will be able to get a bit more barefoot running/walking on harder terrain. Tonight my hip feels stranely good.Hope it keeps on this path.
Ok, so that is where things stand for now. Hoping to have more positive news as the days go on.

Down for the count . . . Up and Running!

2009-06-24T09:19:00.000-07:00

Just wanted to give an update on what has been going on with my running. A few weeks ago I went on a family "camping trip"/retreat (is it really camping when you have four walla and running water?). While there me and a pastor/friend went for some runs. It was atop Palomar Mt and we had over 5000 feet of elevation. I choose our running route so I pick some difficult trails and man, where we huffing and puffing. Well, while at this "camp" I seemed to have strained my adductor muscles in my right leg. When we got home I was sore for over a week. Every time I went for a run I felt terrible and even cut one run short by 14 miles. I decided to take some time off and apply R.I.C.E. On Sunday I was thinking I was going to have to back out of my 100 mile run in September. Not that I would still be hurting by then, but currently I was missing out on some good training I needed for it. Well, yesterday I did 20 miles with no problem and no pain! I am back on my feet and running. Angeles Crest 100, here I come!!!

If your reading this and have not yet made a contributing to the autism charity I am running for please consider doing so, and if you have already, please pass it on. Thanks.

I'm In!

2009-06-15T21:47:00.000-07:00

While I was out of town this weekend I recieved this email:

"You are officially in the 2009 AC100 race.

Ken Hamada
Race Director"

I'm in . . . but I hope its not over my head. :)

Rock 'n' Roll Runnin' 4 Autism!

2009-06-01T22:22:00.000-07:00

You could not ask for a better day to race a marathon! The sky was overcast and the air was cool. At 4:30 a.m. I loaded up my gear into my van and picked up my neighbor, Eric, who was running the RnR as his first marathon. The ride down there was no problem, but sitting on the off ramp was a nightmare. They were backed up for about a mile trying to get cars into the parking area. Not an easy job. Once we parked we hit the portta-potties because I knew that once we hit the staging area the lines would be 30 min in wait time (I was right). After the pit-stop we boarded the bus and headed to the starting line.

The place was a crowded with runners. With only 30 min. before the start we quickly dropped off our gear bags at the UPS trucks who would take them to the finish line for us and then we headed to our corral (#5).

We waited. The National Anthem was sung. And then, the horn went off and we were away! People cheered as the crowd surged forward. It took my corral 2 min to get to the starting line. Once crossed I turned my Garmin 305 GPS on and I was off.

My autism flag instantly caught the breeze. My calves were a bit tight but I know they would loosen up. For the first two miles Eric stuck with me as we navigated out way through the crowd. Now, understand me when I say I love walkers. I think it takes a lot of endurance to walk a marathon. But, you do not belong in the front corrals if you are a walker. Secondly, if you are a walker in the front corrals it means you lied to get up there. Ok, not saying another word on that.

By mile 3 my calves loosened and I was off! For the next few miles I recorded my fastest miles during a marathon. I was wondering how long I could keep it up. I had not been training to PR in a marathon but just building my base back up for my ultramarthons.

The race was simply wonderful. I had lots of people ask me about autism, the flag, and Train 4 Autism. I got to meet some great people. This was my third running of this marathon and I have to say it was my favorite one thus far. In a way it was like saying good-bye to an old friend because the word is that they are changing the course next year. This was my last chance to get sub 4 on this course (I had a sub 4 hour on another course but never this one).

As I approached mile 20 I could see that I was on course for a 3:40 marathon time!!! I was excited! And then it hit me . . . just like at the last marathon. My right groin muscle tightened up on me and I could not get a full extension of the leg. Ug! Not again! I was forced to slow my pace. No matter, with the speed I had already with the last 20 miles I knew I was going to PR again this year.

As I turned the final corner and enter the shoot that lead me to the finish line I held up my flag high in the air and began to wave it. The crowds went nuts and cheered! What a great race! I got my medal, drank some chocolate milk, talked with some runners, and then went over to the gear bags.

About 40 minutes later Eric finished! His first marathon done! He plans on another in Dec.

As always,I want to thank those of you who have supported my efforts to raise funds and awareness for autism. We are making a difference! Now it is time to get ready for the last three big runs for the year! A 50, 30, and 100 miler. Ouch!

Soooo, here is how I did in the marathon:

Clock Time3:50:13
Chip Time3:48:17 (this is the one that counts)
Overall Place 1666 / 13291
Gender Place 1296 / 6828
Division Place 213 / 1154
Pace 8:43
10 Km 50:05
Half 1:47:50
21 Mile 2:58:11

(Picture is of me at mile 23. Flag was stuck in my belt as I re-filled my bottle)

Laguna Hills Memorial Day Half-Marathon

2009-06-01T21:32:00.001-07:00

To be honest, the main reason I signed up for this race was to pace my friend and pastor, Jim, who was running his first official half-marathon. We had run the distance before as a dry run and he ran it in 1 hour and 59 min. However, for this race he was coming off of a torn calf muscle from 5 weeks earlier, 3 weeks of recovery time, and only two week of training prior to the race. With all of that Jim still managed to pull off an impressive time of 2 hours and 5 min!

There were a few funny things that happened on the race. the funniest happened at mile 10 when Jim, who had lost a lot of weight in the past few months, tried to re-adjust his short's draw string while running got it into a terrible mess and ended up with "uber-knot." The worse part was that his left his shorts loose and he ended up having to hold his shorts up the rest of the last 3 miles! I got a good laugh out of it. I am sure it made his first halfthon more memorable.

One of the cool things that happened at the race was running into a fellow Train 4 Autism member! Her name was Tiffany and she was sporting one of the T4A visors. She had a great run too.

As for the course, it was great. For the most part the first half was down hill quite a bit. And the second half brought you back tot he finish line between the hills and finally ascending for just a short stint. I am definitely headed back next Memorial Day to PR on this course! And the weather was perfect with a little drizzle and overcast sky.

They did not have finisher's medals (and I don't think you should get one for a half, to be honest) but they did give us a great tech t-shirt and a nice drinking glass with race logo on it.

Coming Soon . . . Gear Reviews

2009-05-19T13:21:00.001-07:00

In the next few weeks I will start putting out gear review articles that I hope will help you make some good choices in selecting the right gear and nutritional supplements for your running. So, stay tuned!

A New Hero

2009-05-19T10:56:00.000-07:00

I have a new hero, actually two of them. I received an email today from a mother, Adair, of a 28 year old autistic young lady name Asia. Asia is not just a runner, she is a marathoner. You are AWESOME Adair and Asia! So inspiring! You can read more about the running adventures of Asia at the blog her mother maintains for her at http://asiarenning.blogspot.com/.

(Asia pictured in middle)

Coaches Course

2009-05-18T22:16:00.001-07:00

The RRCA Running Coach Course in Denver was terrific! Learned a lot and met some great runners. I was honored to have the instructors and company in that class. I will be able to apply some great stuff to my knowledge and hopefully help others reach their goals too.

Running Water

2009-05-18T22:03:00.000-07:00

Blood is 83% water. Muscles are 75% water. The brain is 74% water. Bone is 22% water.
Water is a necessity. Your body needs water to digest and absorb vitamins and nutrients. It also detoxifies the liver and kidneys, and carries away waste from the body, and makes digestion possible. Without water, your blood is literally thicker, and your body has to work much harder to cause it to circulate. As a result, your brain becomes less active, it's hard to concentrate, your body feels fatigued, and you just tire out. We can go for weeks without food, but only 3 days without water! Lack of water is the #1 trigger of daytime fatigue. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

Got your attention? Good! From all of that I hope you can see how important water is to the human body. Just think about what happens when a body is engaged in an activity like running where water is continually leaking out of your entire body in the form of sweat. Should you continue an activity that causes you to loose water, sweat, for long enough you will become dehydrated and serious physical consequences can occur like, heat exhaustion, cramps, heat stroke, and death.

In this article were going to take a look at various topics on hydration and what happens when you loose it. We are also going to examine some strategies for staying hydrated before, during and after your training runs.

Getting Hydrated

So what’s a body to do when engaging in such sweaty activities? Hydrate. For the most part hydration needs during the marathon will be meet on the course by water stations (we will talk more about marathon day hydration and nutrition in a later article) but what about when you are on a long run in training for the bog day? You must make plans for this. There are several strategies you can take to ensure that you stay hydrated and optimize your training. Here are a few guidelines for taking care of this bodily necessity:

Before Running:
· Drink about 15-20 fl oz, 2-3 hours before exercise
· Drink 8-10 fl oz 10-15 min before exercise

During the run:
· Drink 8-10 fl oz every 10-15 min during exercise
· If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink every 15 - 30 minutes.

Hydration to Go
While your out on you long runs you want to find a strategy for staying hydrated that works for you. Here are few ideas:
1. Hand/Waist Bottles- This is actually my favorite option. Fill-up a bottle, or several bottles depending on the bottle system you have, with water and ice for those hot days! Keeping a bottle with you allows you to continually sip at it and keep your hydration level nice and smooth all the way through. (In a future article I will review various hydration bottles and belts produced today for runners.)
2. Bottle Drop- I have never done this but have know folks who have. This would be a plan for runners who really do not like to run with anything in their hand or wrapped around their waist. To “Bottle Drop” you trace your running route either the night before or just before your run and drop water bottles off at planned points on the route. Typically you want to stash them in concealed and shaded spots. Before you down that water in the bottle once you come upon it in your run you want to check the seal on the bottle. Make sure the bottle has not been tampered with or that the water has become contaminated.
3. Plastic Hydration- Don’t feel like taking the time or risk with Bottle Dropping? No problem, take your credit card with you and plan you run with some convenient stores on your route. Just make a quick pit stop, buy yourself a cold water and off you go. This strategy can also be employed with the above Hand and waist bottle system. I typically carry cash or card with me in a pocket on my hydration belt so I can buy refill water for those really long runs and hot days.
4. Water Fountain Route- Finally, if your cheap and don’t like to carry water with you then you can map out your course to hit a few playgrounds and parks that offer the fountains of life, a.k.a. the water fountain.

Post Run:
· Weigh yourself before and after exercise and replace fluid losses.
· Drink 20-24 fl oz water for every 1 lb lost.
· Consume a 4:1 ratio of carbohydrate to protein within 2 hours after exercise to replenish glycogen stores.

Enough?
Being properly hydrated requires a balance. On one hand you can drink too little and become dehydrated. While on the other hand you can drink too much and get hyponatremia.

Dehydration occurs when the body’s water level begins to dip. There are many factors that can play into dehydration from environmental (altitude, temperature, etc) to the simple lack of proper water intake.
The symptoms of dehydration usually begin with thirst and progress to more alarming manifestations as the need for water becomes more dire. The initial signs and symptoms of mild dehydration in adults appear when the body has lost about 2% of it's total fluid. These mild dehydration symptoms are often (but not limited to):
· Thirst
· Loss of Appetite
· Dry Skin Skin
· Flushing
· Dark Colored Urine
· Dry Mouth
· Fatigue or Weakness
· Chills
· Head Rushes

If the dehydration is allowed to continue unchecked and total fluid loss reaches 5% the following symptoms will be experienced:
· Increased heart rate
· Increased respiration
· Decreased sweating
· Decreased urination
· Increased body temperature
· Extreme fatigue
· Muscle cramps
· Headaches
· Nausea
· Tingling of the limbs

Should the bodies fluid level experience a 10% loss emergency help is needed ASAP! This can be fatal! Symptoms of severe dehydration include:
· Muscle spasms
· Vomiting
· Racing pulse
· Shriveled skin
· Dim vision
· Painful urination
· Confusion
· Difficulty breathing
· Seizures
· Chest and Abdominal pain
· Unconsciousness

Here are two very simple way to ensure you are drinking enough water to avoid getting dehydrated.
· Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
· Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.

For most runners he fear has been dehydration. But more and more these days runners are running the risk of hyponatremia as more recreational runners begin to filter into endurance events. Hyponatremia is water intoxication and occurs when drinking excessive amounts of plain water which causes a low concentration of sodium in the blood. Prolonged and excessive sweating increases the risk that a runner will alter the delicate balance of blood-sodium concentration. Because sodium is lost in sweat it is important for those exercising at high intensities for long periods of time to replace any loses. But a runner who only replaces the lost fluid with water will have a decreased blood-sodium concentration. Adequate sodium balance is necessary for transmitting nerve impulses and proper muscle function, and even a slight depletion of this concentration can cause problems.
The early warning signs are often subtle and may be similar to dehydration and include nausea, muscle cramps, disorientation, slurred speech, and confusion. At this point, many athletes drink more water because they think they are dehydrated. Unfortunately, water alone will increase the problem of hyponatremia. At the most extreme an athlete may experience seizures, coma, or death.
The best way for a runner to avoid such problems is to plan ahead by training in the same conditions you will encounter during race day. Hydration recommendations include:
· Use a sodium containing sports drinks during long distance, high intensity events (more than 60-90 minutes long).
· Increase salt intake per day several days prior to competition (except for those with hypertension).
· Try not to drink more then you sweat.
· In the days before the race, add salt to your foods (provided that you don't have high blood pressure and your doctor has not restricted your salt intake).
· Avoid use of nonsteroidal anti-inflammatory (NSAIDS) medicines that contain sodium. Research suggests that these drugs may predispose runners to hyponatremia.

Heat Illnesses

Besides these too imbalances of hydration it is important to be aware of some of the most common heat related illness a runner will encounter. Typically a lack of proper hydration will play a factor in these but so to does the temperature and intensity of the exerciser or run.

Heat stroke- Heat stroke is the most serious heat-related illness. It occurs when the body becomes unable to control its temperature: the body’s temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down. Body temperature may rise to 106°F or higher within 10 to 15 minutes. Heat stroke can cause death or permanent disability if emergency treatment is not provided.
The warning signs of a heat stroke:
· An extremely high body temperature (above 103°F)
· Red, hot, and dry skin (no sweating)
· Rapid, strong pulse
· Throbbing headache
· Dizziness
· Nausea
· Confusion
· Unconsciousness

If someone has the warning signs of heat stroke have someone call for immediate medical assistance while you begin cooling the victim. You may be dealing with a life-threatening emergency. Do the following:
· Get the victim to a shady area.
· Cool the victim rapidly, using whatever methods you can. For example, immerse the victim in a tub of cool water; place the person in a cool shower; spray the victim with cool water from a garden hose; sponge the person with cool water; or if the humidity is low, wrap the victim in a cool, wet sheet and fan him or her vigorously.
· Monitor body temperature and continue cooling efforts until the body temperature drops to 101-102°F.
· If emergency medical personnel are delayed, call the hospital emergency room for further instructions.
· Do not give the victim alcohol to drink.
· Get medical assistance as soon as possible.

Heat exhaustion- Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures and inadequate or unbalanced replacement of fluids. Those most prone to heat exhaustion are elderly people, those with high blood pressure, and those working or exercising in a hot environment.
The warning signs of heat exhaustion:
· Heavy sweating
· Paleness
· Muscle cramps
· Tiredness
· Weakness
· Dizziness
· Headache
· Nausea or vomiting
· Fainting
The skin may be cool and moist. The pulse rate will be fast and weak, and breathing will be fast and shallow. If heat exhaustion is untreated, it may progress to heat stroke. See medical attention if symptoms worsen or last longer than one hour.

Cooling the body during heat exhaustion:
· Drink cool, nonalcoholic beverages.
· Rest.
· Take a cool shower, bath, or sponge bath.
· Seek an air-conditioned environment.
· Wear lightweight clothing.

Heat cramps- Heat cramps are muscle pains or spasms – usually in the abdomen, arms, or legs – that may occur in association with strenuous activity. People who sweat a lot during strenuous activity are prone to heat cramps. This sweating depletes the body’s salt and moisture. The low salt level in the muscles causes painful cramps. Heat cramps may also be a symptom of heat exhaustion. If you have heart problems or are on a low-sodium diet, seek medical attention for heat cramps.

Treating heat cramp If medical attention is not necessary, take the following steps:
· Stop all activity and sit quietly in a cool place.
· Drink clear juice or a sports beverage.
· Do not return to strenuous activity for a few hours after the cramps subside because further exertion may lead to heat exhaustion or heat stroke.
· Seek medical attention for heat cramps if they do not subside in 1 hour.

A Week of Race Registrations

2009-05-02T16:09:00.001-07:00

As you may have seen in an early post this week I registered for the Laguna Hills Half Marathon. Well, as of today I have also been registered for two more races, the San Diego Rock 'n' Roll Marathon and the Mt. Disappointment 50 Mile Endurance Run. These are both races I have done in the past and loved them both.

The San Diego RnR is in it's 13th year and this will be the last year they run this course. Right now the races ends at the Marine Corps Recruit Depot (Boot camp) but next year they will change the location of the finish line. I personally think we will see a half-marathon option added next year due to this change since many of the other Rock 'n' Roll Marathons in other cities have that option. Although I am not out to set a PR on this course, I wouldn't mind one. Yes, I'll be running with my flag and with the size of the crowd that this event draws there is sure to be some great opportunity for autism awareness. Let's see if I can get one of the running Elvi (yes, this race has the record for the most amount of Elvis costumed runners) to carry the flag and take a picture.

(Yes, that is me in the picture to the right. I was in the "Foot Locker Challenge last year but my Achilles injury from earlier that year hit me mid race because I went out too fast so my time was pitiful)

Ah, Mt. Disappointment, so we meet again. Yes, this is the race I have been looking forward to for over a year. This race is a butt kicker! The first time I ran it I flew through the first 26 mile but the heat crept on me as I hit the higher miles and then it crushed me on the 6 mile assent from miles 34-40 on mountain side that was completely expose to the day's hot sun. Not to mention there was that episode about coming face-to-face with a huge rattlesnake in the dark during the final miles of the race. My goal this year . . . sub 11. Not only will I have settled the score with Mt. Dis. but I will also have qualified for the Western States 100 on one grueling course.

The video of Mt. Disappointment 2007 (the year I ran it):

Now that I am all signed up there is nothing left now to do but to train. And train I will!

I was able to register for these two races because of the support I received from GoWagon.com. Thank you Rich and gang at GoWagon for your support of me and the Autism cause. You are a piece of this puzzle we will put together someday soon!

Octane on the way!

2009-04-30T21:36:00.000-07:00

Just got my email notification that my new Camelbak Octane XC is on its way! In the past I have used the Camelbak Lobo. Although it is a biking Camelbak it has served me well in past runs for the last two years. However, in this past 50 mile race I came to realize that I needed to streamline a bit more. While my old Camelbak allowed for 3 liters this new on will take only 2, which is more than enough for ultramarathons considering I can refill at aid stations. The new Octane should also allow for greater access to food and supplies with its built in side pouches. This design will probably provide more stability on my back as well, less bounce. Well, we will just have to wait to see. Once it arrives I'll test it for a bit and then give you a review.

The Other Half

2009-04-27T20:30:00.000-07:00

So, whats a guy to do after he has finished a challenging 50 Mile Endurance Run? What feat could be worthy to follow such a race? Ah, how about a half marathon? Yep, I just signed-up for the Laguna Hills Memorial Day Half-Harathon (halfthon). This ought to be a real fun one since it is a rare thing to run an official race on a weekday.
Actually, the original reason I signed-up for this race is because my friend and pastor is doing this race as his first official halfthon. I am officially going as his pacer. We ran an mock half a month ago and he made a time of 1:59 on a very flat course. This course will be hilly but I still think he will pull a time between 1:50-55.
I am looking forward to doing a shorter race like this one. It helps to break things up a bit. Also, it is fun doing a race that actually has spectators to cheer you on.
Ok, that's it for now.
Stay tuned for news on the possibility of me doing the 2009 San Diego Rock n Roll Marathon!

GoWagon

2009-04-24T15:25:00.000-07:00

You may have noticed by now the cool logo at the top left of this page. Just this week I have been blessed with receiving sponsorship by them and with that the rest of the Ultra races this will be paid for! This is fantastic! It is so wonderful to see people and organization supporting this cause in so many ways. In case you are asking yourself who is GoWagon just read this blurb from their site:

So you're probably asking, "What's with the name?" Well the spark to create GoWagon.com actually came about as the result of a tragic event. Several of our families were directly affected by the devastation caused by Hurricane Katrina on August 29, 2005. After the water receded in New Orleans, one of our founders was able to return to his home, where he and his wife loaded what few salvageable possessions remained into their son’s little red wagon. Mother Nature had forced us to start over from scratch, but that wagon came to symbolize the limitless possibilities for creating a brand new life. It certainly wasn't the awakening we were looking for, but the tremendous outpouring of human charity and compassion touched us deeply. Shortly thereafter, we decided to launch a business that was driven by our true passions and fueled by the hope that was loaded into the wagon on that day. What we came up with was GoWagon.com. We are a group of "middle to back of the pack" runners and triathletes that have formed an incredible partnership with Buckeye Outdoors, one of the most popular and comprehensive training logs for endurance athletes available today. Endurance events are by definition solitary sports; however, what makes them great is the collective energy of the group. GoWagon.com was founded to help harness the power of Buckeye Outdoors and to give the endurance community a completely new experience to connect and interact with each other.

Check out this video to see what their site features:

Ultra Garmin!

2009-04-23T08:40:00.000-07:00

I am drooling over the new Garmin Forerunner 310XT. During my last 50 mile races (including my the one I did last weekend) my Garmin Forerunner 305 has died on me before the finish of the race. This is because it has a max life of 10 hours (but it does not always make it to 10 hours). The new 310XT has a battery life of 20 hours! A step in the right direction. And for those of you who like to get in the water this thing is waterproof to a depth of 50 meters! Love it! Ok, just need to get one of these bad boys some day. lol

Leona Divide, the Movie

2009-04-21T09:02:00.000-07:00

OK, here are the videos from my run. Enjoy.

Part 1

Part 2

Off to the Races

2009-04-17T15:38:00.000-07:00

Well, the time has come. I am headed up to L.A. to stay the night with family and then to Lake Hughs in the morning for the race. I'll post a report when I get back. I feel ready and I have worked hard. Now lets see if it is "my day" tomorrow. I would love a sub 11 hour for this 50 mile race, but I would be happy with a sub 12 too. Looks like it is going to be a hot one too. Thank you all for your support.

CNN Interview

2009-04-13T21:24:00.000-07:00

Two weeks ago while at the San Diego Autism Run 5k, Ben and myself (and my family) were working the booth for Train 4 Autism. We were interviewed by a CNN reporter as were many others. This is the result (yes, my part was cut out but at least I got to be the T4A billboard next to Ben).

Autism Speaks Strength Training Video #1

2009-04-07T15:40:00.000-07:00

For the next few months I will be writing articles for the Autism Speaks marathoners. These are folks who are raising funds for Autism Speaks and have been given a spot in the Chicago and New York City Marathons. To supplement the articles I will be posting short videos here that explain particular exercises and such. It is a privilege to be helping you make your way to the finish line. Sorry the quality is not so great this time. I'll work to make it better next time around.

I also wrote this article for Autism Speaks and Train 4 Autism.

So, You Want to Run a Marathon?

Too often folks get the gumption to take on the challenge of a marathon without taking a moment to consider a few important things. This lack of thoughtfulness can often lead to a broken dream of marathon victory. In the article below I want to give you a few things to ponder before you commit yourself to taking those first steps in your training.

Find the “Why”
Perhaps the greatest question you should ask yourself when pondering beginning a marathon program or any fitness program is the question, “Why?” Oh trust me this is a very important question and you had better have a good answer ready for that question when your physically and mentally “hit the wall” on the back side of that 26.2 mile course. When those muscles feel like they have given all they’ve got and the lack of glycogen to the brain is sending you a signal that says “Just give up,” you need to have THE answer to fire back at it that will silence any dark clouded jeering from your mental heckler. The answer to this “why” will be what powers your through all those hours and miles of training and eventually leads you across the finish line of a marathon.
Let me try to illustrate to you what I am talking about here. I always ask my clients what their personal training goals are before we begin their program. I get a lot of various answers, so want to lose weight, get ready for beach season, get stronger, etc. No matter what their goal is I ask them “why.” One time I asked this question of a woman who was getting married soon and wanted to lose some weight she had been carrying around. “I want to look good for my wedding,” she answered. “Why,” I repeated. “Because all of my friends will be there.” “Why do you want to look good/thinner” in front of your friends” I pushed the question further? Her happy composure dropped at once and a flood of emotions swept over her face. “Because I have always been the fat kid!” She said with eyes beginning to tear up. Bingo! We found her emotional power plant. Yeah, she could have said she was wanting to get in shape because it was healthy for her and would have wonderful benefits for her life. She had know that all her life but knowing it never changed anything. But now, now we could tap into that well of emotion to drive her to her goal. So, when the going go tough in her workouts and she looked like she wanted to give up all I had to do was ask her, “Why are you here?” and she would take the que and respond, “Because I am tired of being the fat kid,” and then push herself harder. She met her weight loss goal.
So, why do you want to run a marathon? Seeing how this article is aimed at those connected to an autism charity it should not be difficult to answer that question. Are you running to raise funds and awareness for autism? Why? Are you related to someone who has autism and are running for them? Why? When I was on the tail end of a recent 30 mile ultra marathon my legs were getting heavy and I was slowing up. I needed to keep going. I had to pull my Q&A card. “Why are you running this thing,” I asked myself? Now, I don’t just rely on my answering back. I actually carry a visual reminder with me. In my hand as I run is a large flag with and autism ribbon on it and around the ribbon are the signatures of children with autism that I know, and two of those children are mine. “I am running this thing for the love of my sons and love of all these kids!” So I ask you again, why do you want to run this marathon? Dig deep. Keep asking yourself “why” until you come up against a wall of emotional force that by itself alone will push through the finish tape when all else is gone. Only when you have found the answer will you be able to face such mountain as the 26.2 mile journey we call “marathon.”

See Before You Stride
Now that you have an answer as to why you are going to take on such a great and rewarding challenge as a marathon you now need to “see” a few things.
1. See your doctor: Getting Cleared for Take-off
“But I am as healthy as an ox,” you say? Really? When is the last time you had a physical and had you blood pressure taken, blood work-up, urine samples given and talked to a person who knows what they are looking for? You need to see a doctor and let him know what you plans are concerning running a marathon. He may find that you have some limitations for you that you need to consider before starting a program. Or who knows, he may even dispel some doubts that have troubled you about
2. See your running shoe store: Getting the Right Shoes for Yourself
So, do you know if you are a pronator, over-pronator, or suppinator? Do you need to wear motion control, neutral, or stability shoes? And how do you pick between all the brands of shoes out there? And you though picking out a pair of shoes was just back upon how they look. Believe it or not there is actually a science to the running shoe and various types are made for different types of runners. What type are you? Ask you local running shoe specialty store for help (notice I did not say sporting good or general shoe store). Most of the people working in these stores are runners themselves and will conduct a gait analysis on you to determine what the best shoe is for you.
3. See your local T4A chapter: Support
Getting the support you need to do you marathon is crucial. These are the folks who will keep you accountable. They’ll be giving you a loving kick in the tail if you miss training sessions and they will be the ones cheering you on as you come around for the final stretch to the finish line. Local Train 4 Autism chapters are popping up everywhere these days and they can offer you the camaraderie as a fellow runner and autism advocate.
4. See a running coach: Have a Plan and Advise
It is very important that you get the right guidance and seeking the help of a good running coach is the best way to do that. Coaches can come in many forms. They can be veteran marathoners to certified running coaches. They’ll be the ones to help you design a program and give you advise along the journey.
Ok, now its time to get going!

WAAD Today

2009-04-02T11:16:00.000-07:00

Happy World Autism Awareness Day. To celebrate I went for a marathon (26.2 miles) around my city with my autism ribbon flag. It was great, people were honking, riding their bikes alongside me to ask about the flag, and cheering from their cars. One woman passed me, pulled over to the side, got out of her car, and clapped for me as I ran by. I was touched by all the support.

Memorial Service For Faithful Old Running Hat

2009-03-31T13:22:00.000-07:00

Find more videos like this on RuncastTV

Flag Cam.

2009-03-31T10:54:00.000-07:00

Things are moving fast!

2009-03-30T22:03:00.000-07:00

Many of you may know that I was recently asked to join the Board of Directors of Train 4 Autism as the Director of Health and Training. Since stepping into that role just two weeks ago I have done a pod cast interview, a CCN interview, and I am writing articles and Marathon training programs for well over 200 people who will be representing Autism Speaks and T4A in three big marathons. And to top it off I have been offered a place to represent T4A and Autism Speaks at the New York City Marathon in November! I wonder what the rest of this week will hold? lol

30 Miles with Me

2009-03-26T21:29:00.000-07:00

On Thur. (3/26/09) I went for a little run at Iron Mt. Here is the video of that run. Sorry for first few minutes being dark, I thought there was enough light from the van and then outside. It does get brighter.

Ah, the end of the week . . .

2009-03-22T07:02:00.000-07:00

I ended up with 22 miles for this run. :)

And a follow-up . . .

Weekly Total

2009-03-13T15:20:00.000-07:00

Well, this week has included a lot of running miles, 76 to be exact. Muscles are fine but I think my joints are asking for the weekend off. And I will oblige and them and forbid myself to run for the next 2 days.

I think I am going to have to take a friends advice and look into getting a bike for some cross training. Swimming would be nice but I just do not have time for it nowadays and I like being outside.

Overall it was a good week of running and racing. Looking forward to next week's training.

Autistic Runners

2009-03-13T10:44:00.001-07:00

Some of you may have seen the blurb in the April issue of Runner's World on Jonathan Brunot, the 19 year old autistic man who ran the New York City Marathon. I looked on the net and came out with some more info on other autisti runners.

"Anthony Crudale, a competitive marathon runner, was diagnosed with autism at 18 months old and didn’t speak until the age of four. Crudale has overcome numerous obstacles, achieving a university degree in art. His interests include heavy metal music and long-distance running.
Those who don't have a good understanding of autism often assume that Crudale been misdiagnosed due to his apparent intelligence. This tanned, fit young man does not match the stereotypical view of those with ASD. Crudale runs 115 miles each week and does weight training at a nearby fitness center. He has a few friends, but spends much of his time on his own by choice. The ASD tendency to maintain routines ensures that Crudale trains intensely and regularly.

Crudale isn’t the only successful marathon runner on the autistic spectrum. Andrew Bryant is another ASD running star. Doctors had little hope for Bryant when he received his autism diagnosis as a child, but the 25-year-old high school graduate is now employed and has won numerous medals for marathon running. His speed has put him among the most elite runners in the world.

Yet another accomplished runner on the autistic spectrum is Jonathan Brunot, a New York City Marathon medal winner. The handsome, profoundly autistic 19-year-old required six years to learn how to tie his shoes and has mastered only a few words. Brunot did not initially take to running when his mother tried to encourage it early on, but later it became a special interest. Through running, Brunot has become extremely fit and far less hyperactive, and his athletic ability has been described as “off the charts.”

Alex Bain, another award-winning autistic athlete, runs to raise awareness of and acceptance for autism. In addition to completing a full marathon, notable achievements include running from one end of Prince Edward Island to the other. Bain has a positive view of autism, and is comfortable with the fact that he is different from his friends."

Take from: http://autismaspergerssyndrome.suite101.com/article.cfm/athletes_with_autistic_spectrum_disorders

My Workout Gear

2009-03-13T09:22:00.000-07:00

I have been asked a lot lately about me being a "bigger" runner. Folks are curious about what I do to keep a more muscular form with all the running I do. My answer, resistance training and proper nutrition. In this short video I review a few pieces of resistance tools that I use myself. Enjoy.

Life after a 50K

2009-03-12T11:06:00.000-07:00

I got lazy and video bogged this one (might see this more often) :)

Malibu Creek 50K . . . Victory!

2009-03-09T21:15:00.001-07:00

What a race!!! But before I get to that let me set the stage. I drove up to Malibu the day before the race and camped out in my van at the campgrounds where the race would start from. The van made a nice mobile Runners HQ with all the back seats out and an air mattress in the back. For the most part I slept pretty good. However, I would up in a panic as my alarm did not go off at 6 like I hoped and now it was 7:15! Ok, no problem, I still had an hour till the race but I hate feeling rushed. I brewed some coffee, scarfed down some chow, got my gear on and then headed over to the check-in area for the race. It was a brisk morning but before the race started I made sure to ditch my fleece because I knew it was going to warm-up quick.

At the starting line I looked around for a runner named Stuart (Wearing the white shirt in the pic, with first time ultra runner Billy in red) who I have come to know through runcast.tv, facebook, twitter, etc. He also has a blog and new podcast (the Quadrathon Podcast). I did not meet up with him until after the first mile. We hit it off from the start. From former talks on Twitter I knew he was a bit faster than I was and that meant I needed to stick with him for at least the first loop (the race was two 25k loops). Running with Stuart would give me the push I needed to make a good time. Plus, it was a joy to run with him; we had some great conversations.

A few miles into the race we came to a creek crossing. The water was ice cold and people were sitting on the banks to take their shoes and socks off before wading in to the other side. Stuart and I opted for the wet shoes and dove right in and made our way across. Typically there is always the danger of blisters when running in wet shoes but today we were more concerned with a good time than with blisters.

From the creek we began out climb up through the “Backbone.” Not much running here, just lots of power hiking. At this point I saw something new that I had never seen before, a lady runner in front of me running in Crocs (yes, the spongy sort of closed toe saddle things). Her nick name is “The Croc Lady” and she wears them in all her races due to a former injury and need for extreme cushioning in her shoes. She has actually won her division in races while running in Crocs. I’ll stick to my Solomons.

Once we made it to the top the running resumed and the packs of runners had thinned out. From up there the view was wonderful and we even had a nice shot of the Pacific at one spot (yes, we did stop at times for pictures). We made it to the aid station but passed it up since we had full bottles and camelbaks.

Stuart had a few friends that were running with us that were attempting their first Ultra and they were doing a great job! Eventually we lost them on the top somewhere as Stuart and I picked up our speed for a nice down hill decent for the next few miles. At time we were hitting speeds that were faster than my marathon pace. We were flying!

When we hit the flats it became a bit more tricky. We were running through a damp creek bed with lots of rocks and tight fits. Once we came out of the trails and onto the path leading to the road we encountered the hikers who were starting to infiltrate the State Park.

Hitting the paved road we made out way to the turn around point. At this time I let Stuart know that I would be drifting back. I did not think I would be able to keep up his pace and certainly did not want to hinder him. He went ahead but we ended up meeting at the aid station along with some of the newbie. Here I decided to fix a problem I was having with my camera, use the “restroom” (a tree), and resupply on the fluids.

During the first loop (25k) I did not run with my Autism Flag because I wanted to make sure the course would allow for it. I now knew that it was ok, so I made a “bee” line to my van, parked by the course, and retrieved it.

Ok, back up the mountain again. I ran the next loop almost entirely alone except when I exchanged a few words with someone I was passing (wow! I was only passed by one person and that was on the flats at the end). Plenty of folks asked about my flag and I happily explained why I carried it. That flag has a way of giving me an extreme amount of motivation. As I hold it in my hands and it flutters in the wind it shouts encouragement to me. It reminds me why I am out there running those miles, why I am putting my body through the pain, it’s because I love my two sons who have autism. I run, I hurt, because I love my sons. On my flag are signatures of children with autism. I am running for them. I am running for hope for tomorrow that one day there will be no autism and that we will finally have the answers that elude us.

As I came down from the mountain I encountered a lot more hikers and many of them asked about the flag. I was all too happy to slow enough (or even stop) to tell them about it. At one point I told a couple that while I had been running about 18 children had been born with autism in the U.S.A. (every 20 min and child is born with autism) I directed them to my website and asked for a donation on behalf of those 18 children.

As I hit the pavement and came around for the final push to the finish I could hear my little boy’s (Levi) voice in my head. Sometimes when we are on the trails and heading home he will turn back to me with a pan like smile on his face and shout “Run!” Its his way of asking me to release him to run. So I shout back to him, “Run, Levi!” and he is off, running wild down the path. He becomes completely lost in the run and the world and all its confusion fades. And now, I could hear his tiny voice, “Run!” So I ran. Sprinting and with flag held high I rounded the turn and came flying into the finish line. There were no crowds cheering me (or the flag) on like at the Carlsbad Marathon but there was that same sense that what was going on here mattered.

After the race Stuart and I sat around on the grass talking about the race, drinking Sprite, and eating chili. Stuart came in 10 minutes before me. Both of us had shattered our former PRs (personal records) for the 50K! I trimmed off more than 22 min. From there I went to the campsite shower, got cleaned up and started my long drive for home. That night I went bowling (and bowled and awesome game too).

Now its time to get ready for the Leona Divide 50 Miler. My goal is to make it under 11 hours. Bring it on!

Thank you for your support.

The Music of Autism

2009-03-04T20:50:00.001-08:00

This weekend I went to my sons' first the music recital. They have been taking music therapy for a year now. All of the children at the recital had learning disabilities (most if not all of them had autism) and had trouble sitting still, looking forward to their time to play. During the recital I was amazed to see a transformation that would happen to each child as they went up to preform. Each child suddenly became incredibly focused and still. Children who were non-verbal burst out in song. It was amazing. Here is the video of my two boys.

Autism Runs, 330 Mile Running Campaign Video

2009-02-17T14:13:00.000-08:00

Find more videos like this on RuncastTV

Please pass this video on to others.

Training Report From Iron Mt.

2009-02-05T22:26:00.000-08:00

Find more videos like this on RuncastTV

WeeklyTraining Report

2009-01-30T15:47:00.000-08:00

The Carlsbad Marathon . . . I PRed!!!

2009-01-25T13:47:00.000-08:00

Below are the videos I shot before and after today's race. Like the heading says, somehow I set a personal record for the marathon today. As I drove home I asked myself how this happened? I was going to just do a fun run and get the miles in. Where did this burst of speed come from? Here is what I think happened:

1. The first 20 miles was hilly. I LOVE HILLS! I can go faster in hills than straight aways and I always use both to my advantage so my speed on the first 20 miles was blazing!

2. I was out there to have fun (and represent) so the stress was gone.

3. I ran with heart and passion. Once the crowd saw my autism flag and shirt they began to cheer with vigor for me and called out encouragements like "Go autism guy," and "All right Train 4 Autism!" I kept hearing my little boy, Levi, in my head yelling, "Run!" (he says that to me when he wants me to tell him to run when we are out on the trails.)

4. The weather was PERFECT!

5. The course was fantastic. For the first few miles going out and on the way back you are running next to the beach. Beautiful!

Well, that's it for the road races. Next I move on to the trails and the ultra marathons where I will be tested in more ways. But I got a feeling that the reason for my running will carry me further that ever. Thanks for all your support and I look forward to all of you joining with me to run for and against autism.

A Cake Walk?

2009-01-24T09:24:00.001-08:00

This has been an interesting two weeks. Just two weeks ago I ran a 30 mile training run in the trails and had a great time doing it. What was great was that I did not experience any soreness the next few days. After that run I was thinking to myself, "O.K., the marathon in two weeks will be a cake walk." But, a lot can happen in two weeks. Last week my sister, Sherry, ended p in critical condition in an ICU at a hospital in Florida and before I knew it I was on a plane fly there to say, "Good-bye" to her for the last time. But, God is good and has incredibly brought her to recovery. While I was gone I did run a little but nothing too intense. Since I have been home I have run once and walked a few miles. Do I feel ready for the marathon? A cake walk! I was not planning on getting a PR so my pace was going to be a nice clip as it was so nothing has effected those plans really. At this point in my running I am confident I can run a marathon on any given day. What I have to be careful of is injuring myself. I have too many miles ahead of me this year to do that so soon into this 330 mile campaign.
I am going to be out there tomorrow to raise autism awareness with my flag and Train4Autism gear on. Since I am now equip ed with a cell phone that has video capabilities I will take a few shots and post them here. For now, I am off with my little 3 month old, Chloe, to go pick-up my bib # and goodie bag. See ya after the race.

Marathon, the Movie

2009-01-12T15:17:00.000-08:00

Bae is an autistic boy that completed a marathon race within three hours and became the youngest Korean to finish a triathlon. He is the real-life hero of the 2005 blockbuster "Marathon" watched by five million Koreans. Below is the movie "Marathon" in 17 parts taken from youtube. The movie is actually difficult to get ahold of. Enjoy.

Pt. 1

Pt. 2

Pt. 3

Pt. 4

Pt. 5

Pt. 6

Pt. 7

Pt. 8

Pt. 9

Pt. 10

Pt. 11

Pt. 12

Pt. 13

Pt. 14

Pt. 15

Pt.16

Pt.17

Back Open

2009-01-12T08:51:00.000-08:00

After some thought I am re-opening this blog. The subject deserves not to be mixed in with my other blog's personal training topics. So, with that let me just catch you up a bit on things.
Recently a new website called runcast.tv opened up and I have been pretty active on it. It is a community for runners and their videos. I have done a few there so if you are interested in seeing them you can check me out there (my user name is AutismRunner). I'll be posting those videos here now as well. Today I will post the latest one.

Only 2 more weeks before the Carlsbad Marathon. I'm pretty excited about it but to be honest, I can not wait to start the ultramarathons in March. Trails are my thing.
Ok, this is going to be short and I'll be posting here more often.

Miles

2008-12-03T05:45:00.000-08:00

I've been asked how many miles I run a week. Before the half marathon it wasn't that many but now that the full marathon is coming my averages are going up. This week I'll about 50 miles. I'll probably keep it between 40 and 60 miles for the next few months and then in Early February jump the mileage up to about 70-80 miles a week. I'll be adjusting my mileage according to the upcoming race. I don't want to do too much and cause and injury but at the same time I have to keep in mind that I have some pretty big runs coming up that I can not under-train for. It is a fine balance.
Once this next marathon is over almost all of my miles will be done on the trails since that will be the terrain all the ultramarathons will be run. Some of the runs will be on semi-flat trails so I can work on speed and get in those miles while a lot of the runs will take place in very hill and mountainous terrain. When you are running on trails you can expect not to cover as many miles as on the pavement. That translates into longer times on my runs just to get in those training miles and finding time for those runs will be hard. But since I am a person that operates on little sleep then some of those running hours will have to be done while the world is at rest. By the time I start doing night runs again Chloe should be sleeping through the night and that will allow for me to get out there in the early hours of the morning (like 2 a.m.).
Oh, I forgot to announce it! I am not the president of the San Diego chapter of Train 4 Autism! More on that later.

Here is another picture from the Silver Strand Half-Marathon.

The Race is On!

2008-11-25T08:51:00.000-08:00

Last Sunday I kicked off my campaign to run 330 miles in 8 races (including marathons, 30 milers, 50 milers and a 100 miler). I started with my shortest race, the Silver Strand Half Marathon. Typically this distance is a walk in the park but this time there was a new variable thrown in. I had told all my supporters that I was going to be running with a white flag that had a big autism ribbon in the center and autistic kid's signatures on it. Unfortunately, I had not trained with the flag before. Not only that, but we were going to be getting some Santa Anna winds in the face after mile 6 in a major way. Wind and flags look nice but when your the one running with the flag into the wind you find it a new experience. I was wanting to run some negative splits but with all this in mind I decided to make up the time in the beginning that I knew I would loose at the end. So, I went out fast. And sure enough, at mile 7 the wind was trying to rip the flag out of my hands. It was not longer just a run but and upper-body workout. It added a nice challenge to what would have otherwise been an easy run. During the run I stuck tot he outside of the course so as to allow the spectators to see the flag. I wanted to get as much attention as possible for autism awareness. It worked. I saw the cameras following me as I ran buy. "Wonderful," I thought, "people are taking notice." Throughout the race fellow runners would run past me (or be passed) and would pat me on the back, give me a thumbs-up, or cheer me on. As I ran by, surrounded by other runners, the crowd picked-out my number to cheer on. As I ran runners would ask what ribbon that was on the flag or ask why I was carrying it. All of this was great! I was so happy to see autism awareness at work in this race. Anther question I kept getting was "Train4Autism? Who are they?" People were reading my running shirt. In reply I would shout out "http://www.train4autism.org/!"At the finish line I was able to talk to the race director about setting up a T4A booth at some of the events they do locally (runs and tris). They loved the idea. Well, thats 13 miles down and 317 left to run.Oh, I came in at 2 hours on the nose and placed 3rd in my division, the Clydesdales. LOL

Thank you, everyone, for your support.

My computer has been down for a bit but now that it is up again I should be back here postingmore often and giving you updates on training.

My Boys at Lego Land

2008-10-17T10:27:00.000-07:00

One Month Left

2008-10-17T06:36:00.000-07:00

As I was out running the trails last evening I realized that there is just one month left before I start the first race. If last nights run was any indication of my preparation for the race then I have to say that I am more than ready for not just the half-marathon but the full one in January. I felt like I could have done a 50 miler last night.
Today I will be ordering my Autism flag that I will be running with during the races. I think for the half and for the marathon I will just hold it on a pole but for the ultramarathons the pole will be hooked to my pack. I'll take a picture of it once it arrives. When it does get here I'll take it to the school and get all the kids to sign it. It ought to be fun and a great motivator for me to be able to see the names of those kids when I am on mile 40 or even mile 75 of the upcoming ultras.
As a side note, if you have not yet passed on the word about my efforts and fund raising for autism please do so. We need every ones help to support the cause of autism. Thanks.

Missing Pieces

2008-10-10T14:22:00.001-07:00

Not Too Much Too Soon

2008-10-09T20:05:00.000-07:00

This was a nice, relaxing week of running. I trimmed down the speed work and extreme distances this week so my body could rest. In the past I have been guilty of too much too soon. My strategy is to be training for the run after the next. So, while I have a half-marathon next week, I am currently training for the full marathon in January. Once this Half is over I will be training for the 30 Miler in March. At the same time, I do not want to over train so I need to keep the big picture in mind. So, this week I did some 6 and 8 mile trail runs and threw in my resistance training workouts and am going into the weekend feeling good. Next week I will be jumping the mile up again though. I love the distance game :)

BLESSING IN DISGUISE

2008-10-08T13:17:00.001-07:00

Stroller Memories

2008-10-07T04:55:00.001-07:00

Yesterday I trotted out for a nice short 6 miler on the streets near the house. It's funny how much a slight head wind can slow your time down. I won't complain because it sure felt good. Today I'll be up in the hills for a nice 6 miles doing some trail work. I really think that for me trail running is the key to my road running. It gives my legs the chance to heal from the pounding they take on the pavement and strengthens them in way the road running can not. So after running up hills the flats of the road seem a lot easier.

Yesterday I packed the new baby jogger into my van to get a feel for it being there. Chloe is not even born yet but I am all ready for our first run together, and we are going to have many of them. I used to take the boys out running with me when they were little. I had a double jogger that I would push around Lake Miramar. The boys loved it! Noah would make train whistle sounds as we would pass people and always wanted to stop to collect rocks. By the time the run was over both of them where typically asleep. Wow, how the years go by. Here are some shots of Noah and Levi from those stroller days and here is one of them from this past week at the school field trip to Bates Nut farm.

Saturday's Run

2008-10-05T16:00:00.000-07:00

Saturday's run went great. You could not have asked for better weather! It was overcast and very cool. In fact, I ran the first loop (5 miles) around Miramar Lake with a long sleeve tech shirt over my tech tank. I did the first loop at my typical marathon speed, keeping it at about 8:50-9:09 per mile. However, the second loop was another story. I was hitting 7:15-8:30 miles until mile 13. It was great! I found my groove again and it has been missing for some time now. Its not my trail running grove; that is totally different. This was my road groove. I rediscovered it on the sixth mile while remembering how much I loved to run in 5th grade. I remember being the fasted "long distance" runner in my class. There was this guy named Benjie who was the fastest sprinter and he would always get out in front of me for the first part of a lap around our track (I remember thinking how big our track was but looking back now it was pretty small, lol). After that I would blow past him as he faded and I would just keep going. I loved it and fed off of it when I was a kid. I remembered going until it hurt and then keep going. That is what I was feeling Saturday. I started hurting doing that speed at mile 10 but I just kept telling myself, "You'll live; going this fast is just to fun to stop now."

Once I hit 13.1 miles (the distance of a half-marathon) I stopped my Garmin Forerunner 305 and took a shot of the time. Here it is:

However, when I do my half-marathon next week I will be running with an Autism flag. This is going to slow me down, but how much? I am going to have to start training with it soon.

I finished my run doing the next 7 miles at a nice cruising speed between 9-10 min miles. I felt good. This was one of those day you know you could have run an ultramarathon (anything over 26.2 miles) with ease. After the run I treated myself to some low-fat chocolate milk as a recovery drink.

Today I feel great, a little sore in my hams but overall no problems. I'm looking forward to a nice short 6 miles tomorrow evening.

Love this nice cool weather we are getting now. Hope it keeps up.

I'm In Here - An Autism Anthem

2008-10-02T15:43:00.000-07:00

Running for the Week

2008-10-01T20:10:00.000-07:00

Well, just an update on my running for the week. On Monday I got up at 4 a.m. and headed out tot he trails for a 6 mile run in the dark. Night runs are always fun and exciting. You never know what you will find. But, on that morning the only exciting things was me coming around the corner of the trail and scaring a migrant worker who was coming down from the hill. O.K., so he scared me too.

On Tuesday I did not run at all. :) However, I did get in a nice resistance workout.

Today I headed to Miramar Lake and did another 6 miles on the road. Boy, was it hot out there today. It was an easy run at a slow pace. I am trying to learn to go out slower on road runs because often I expend to much energy by going out too fast.

Tomorrow I'll be going for a 12-15 mile trail run and on Friday I'll do a 5-8 mile road run in the early a.m. On Saturday I'll hit about 18-20 miles at Miramar lake again. I'll let you know how that goes :)

The Mission

2008-10-01T10:51:00.000-07:00

On May 11th , 2000 our first son, Noah, was born with Autism. On November 13, 2002, our second son, Levi, was born with Autism. For over 6 years they have been in a struggle to overcome their disability . . . and they are winning!

On November 16th I’ll begin a journey of my own to champion the cause of Autism. In honor of Noah and Levi, and the entire Autism community, parents, siblings, grandparents, special education teachers, and the friends of the autistic, I will set out to run a total of over 330 miles in races (not counting the training miles). These race will take place on roads and mountain trails and will range in distances of 13 miles to 100 miles in length and last 2 hours to well over 30 hours. And all the while, I will be carrying a flag displaying the Autism Awareness Ribbon with the signatures of many autistic children on it to promote awareness.

Autism is a complex neurobiological disorder that typically lasts throughout a person's lifetime. It is part of a group of disorders known as autism spectrum disorders (ASD). Today, 1 in 150 individuals is diagnosed with autism, making it more common than pediatric cancer, diabetes, and AIDS combined. It occurs in all racial, ethnic, and social groups and is four times more likely to strike boys than girls. Autism impairs a person's ability to communicate and relate to others. It is also associated with rigid routines and repetitive behaviors, such as obsessively arranging objects or following very specific routines. Symptoms can range from very mild to quite severe. Early intervention is critical to gain maximum benefit from existing therapies. Currently, there are no effective means to prevent autism, no fully effective treatments, and no cure. Research indicates, however, that early intervention focusing on developing communication, social, and cognitive skills in an appropriate educational setting for at least two years during the preschool years can result in significant improvements for many young children with autism spectrum disorders.

While attempting to raise awareness about autism I’ll also be raising funds for Autism Speaks, an organization that seeks to raise awareness, support autism research for cures and therapies, provide family services, and advocate for the autistic in the governmental arena. You can learn more about all the Autism Speaks stands for and does by visiting their website. My goal during the next 9 months of running is to raise $10,000 in support of autism and Autism Speaks. Will you join me? I’m not asking you to stride with me on the road, but to fuel my running with your love and care for this cause. A simple donation can mean the world to the autism community, and to me. I appreciate your donation and thank you from the bottom of my heart. YOu can donate by clicking on the ribbon icon in the side bar.

Before I even set out on these runs my wife, Amanda, our newborn daughter, Chloe, and I are going to start by walking the Autism Speaks "Walk for Autism Now" event here in San Diego on November 1st. I want to invite each one of you to come out and join us. It will be a day to support and meet the autism community, promote autism awareness, and get in a great walk! You can register for the walk by clicking here.

Again, thank you all for your support.

The Races:
Nov 16 - Silver Strand Half marathon (13.1 miles)
Jan 25 - Carlsbad Marathon (26.2miles)
Mar 8 - Sycamore Canyon 50K (30 miles)
Apr 19 - Leona Divide (50 miles)
May 2 - Lone Pine 50K (30 miles)
June 6-7 - San Diego 100 (100 miles)
August 8 - Mt. Disappointment Endurance Race (50 miles)
August 22 - Bull Dog 50K (30 miles)