Medics 10K Run/Walk March 7, 2013 in Washington DC

Are you going to be in Washington DC on March 7th at 8am? There will be a few thousand EMS folks there at the same time (BIG national EMS conference)... so what better reason is there to participate in an Unsanctioned race!

We're planning to hold a 10K (6.2 mile) race that can be walked or run and will incorporate as many of the really special DC sights as can be accomplished. This is not affiliated with or sponsored by any organization other than your friends from Everyday Runner Tips and the EMS Fitness Facebook Group!

To participate please visit the link and Request to be Invited or send Nick Nudell a message to invite you. The company providing the App for this will send us race number bibs if at least 10 people sign up... or TShirts (really cool!) if more than 35 people sign up.

Will you join us?

The link is: https://www.unsanctionedracing.com/Home/ViewRace/989

Runner Safety Device: Dog Zapper

I am not a dog, so I don't know for sure, but I am not convinced that dogs find the freedom of an invisible fence to be joyful. Rather I suspect the dog finds the uncertainty of an invisible boundary to be stressful. Many time I run past dogs that seem to be much more stressed and fearful than joyful and happy as I skirt the border of the electronic field that keeps them from running into the road.

This morning a Labradoodle (an embarrassment to Labradors and Poodles) bounded to the edge of its lawn barking, snarling, and manically circling as I ran by on the far side of the road. As I secretly wished the dog would get a 100 volt zap (I don't even know if that is a lot of a little) from the invisible fence it broke contain and ran into the road. We both shared a moment of bewilderment - me wondering "Am I going to get bit?" and him wondering "Now what do I do?" When the dopey curls under his collar didn't start to burn I decided my best option was stand my ground and look menacing. He continued to bark, snarl, and spin manically. His owner now came into the road and began shouting unheeded (and unheard commands)

"SIT!"

"COME!"

"STAY"

"NO"

"GO"

Fortunately the dog did none of these. It also didn't get flattened by an approaching SUV either (which I wasn't wishing for). Eventually Fido decided I was bored or it was more fun to be chased by a human shouting at it while waving a handful of pine bough garland.

In the intervening miles I convened this idea in need of an electrical and industrial engineer, as well as a Kickstarter campaign.

On the Run Dog Zapper
The device, about the size of a car key fob, would have these functions.

1. If the dog breaks contain of its invisible fence a single button push would immediately signal the highest possible electrical jolt from the dogs collar.

2. A double button push, which could be simultaneous to the near paralyzing electrocution, would emit a high pitch whistle that is only heard by dogs. Ear drum rupture may or may not be desirable.

3. A triple button push would deploy a Taser like probe with high voltage into the dog's owner.

I Love Dogs
I am a dog owner. I have run lots of miles with my dog companions. I will often stop to compliment dog owners on their handsome and well behaved dogs.

I have also been chased by dogs and even bitten (professor's dog bit me graduate school ... got an A in that class).

What do dogs really want? 
Dogs only do what they are reinforced for doing. Chasing something from your field of vision reinforces the behavior. Instead of being able to roam freely in the yard looking for trouble I think most dogs simply want to be at their owners side waiting for an ear scratch or compliment.

I know my dog is much more content when she is staring at me than when she is left alone in the yard.

2012 Presidential Campaign by the Numbers

Since the January 3, 2012 Iowa Primary (what I consider to be the official start of the Presidential campaign) I have compiled these stats and numbers - some important and some not important.

0 ... political television ads watched (I am forever grateful for the DVR)

0 ... robo calls answered

0 ... conversations with door to door canvassers

0 ... reviews of over-sized post cards or leaflets

0 ... campaign events attended (this was more from a lack of availability than a desire)

0 ... candidate banner ads clicked (although tempted to help spend the candidates money while supporting some of my favorite websites)

0 ... dollars donated to Super PACs

1 ... primary vote cast

1... general election vote cast

4 ... battleground states run in (Wisconsin, Colorado, Florida, and Ohio)

6 ... races run in (see race reports)

8 ... total states run in (the above plus Louisiana, Maryland, Pennsylvania, and Arizona)

Countless ... articles read in local, state, and national newspapers (online editions)

Countless ... political podcasts and radio shows listened to (online as well)

1212 ... miles run on streets and trails

How about you? How many miles have you logged since January 3?

Go Vote!

Q1 2012 Running Stats

2012 January, February, and March Running Totals

I spent a day and a half running already this year.

For readers that are in health care you might benefit from reading this article I wrote for EMS1.com about drug shortages, including the looming oxygen shortage.

What Happened to Winter?

Four runs in March in a row wearing shorts and a t-shirt. This photo was taken yesterday when the thermometer neared or passed 70F in Central Wisconsin. Only about 40 degrees warmer than normal.

Probably as soon as we get used to this unseasonable warmth and the screens back in the windows we will get walloped by another snow storm and extreme cold. You never know ...

First run warm enough to wear my new Road ID visor

Too Many Questions for a Saturday Morning Run

1. What is the weather like?

2. Is it windy?

3. Should I wear shorts?

4. What direction is the wind coming from?

5. Should I run on the trail?

6. Which direction should I run on the trail?

7. Are there other people out running?

8. What are they wearing?

9. Are they wearing shorts?

10. Do you think I should wear shorts?

11. Can I use your watch?

12. Where is the turn around for the 4 mile route?

12a. If I ran 4 miles out and 4 miles back would that be 8 miles?

12c. Should I turn around at Bonniewell?

13. Are you impressed with my stretching?

14. How long will it take me to run?

15. If you were listening to me and I wouldn't have to ask so many questions. What are you doing?

My only question, "When are you leaving?"

Also notable, silly runners, running tights are for winter.

Trail Report: York County, Pennsylvania Heritage Rail Trail County Park

This afternoon I ran a short out and back interval training work out on the York County, Pennsylvania Heritage Rail Trail County Park which runs from northern Maryland to York, Pennsylvania. I have run several sections of the trail which is near the headquarters of my employer. 

It is a wonderful crushed stone trail that cuts through high ridges and most of the time runs alongside a rapidly flowing creek. 

Trail sign

Ran down that hill and returned to this point

In my home area all of my running is on real flat terrain so today it was nice to run downhill and uphill. If I knew the trail better I might have tried to run uphill first and then run downhill. Next time. 

Down, down, down and up, up, up

Running Haiku: Low Speed Hyperdrive

Puffy snowflakes fall

Run into the icy wind

Low speed hyper-drive

Running with My Special Heart

Around the year 2000 I was kicked in the back of my calf by another basketball player. He was one of the dirtiest basketball players I have ever played with and I believe his kick was intentional. The immediate pain was severe and I was initially worried he had broken my leg. I limped off the court and went home to apply RICE - rest, ice, compression and elevation.

Over the days to come I was able to bear weight on my injured leg, but the pain was severe and very localized. I could not find a position of comfort, the pain kept me awake at night, and seemed unresponsive to ice or NSAIDS. After several days of no relief I went to see the doctor.

An x-ray concluded I did not have a fracture but an ultrasound found a very small blood clot deep in my calf. At the time the doctor (or PA ... I don't recall) suggested I continue with RICE.

A few days later and antsy for exercise I decided to take an easy jog. A few steps down the gravel road we lived on and I was so winded I could barely stand upright. I caught my breath and tried to run. Again so winded I couldn't continue. I also began to experience chest pain. Most significantly was the leg pain was gone.

I limped home and rested. The next morning, still having chest pain, I went to urgent care. At the time I was either not yet an EMT or in EMT class, again this was more than 10 years ago. A male in his late 20s complaining of chest pain didn't cause any alarm with the triage nurse.

After a long wait in the holding area I was finally seen. One set of questions led to more questions led to more assessment. Before I knew it I was having a chest x-ray, ultrasounds, 12 lead ECG, cardiac ultrasound, and being scheduled for a stress test. The cardiologist decided I wasn't in any immediate danger. In passing he added "has your valve defect ever given you any problems?"

Ummmm ... my valve defect?

"Someday you will have to get that replaced," he casually added.

"My what," I asked?

He went on to explain that my aortic valve should be a tricuspid but it is a bicuspid. This is quite common that instead of having three flaps the valve only has two flaps. Over time, usually in old age, this becomes a problem and valve replacement is required. A valve can be replaced with either a mechanical valve or a pig valve.

A few days later I did a cardiac stress test and rocked it. The doctor decided I was out of the woods, fit, strong, and healthy.

Ever since I have been interested in learning more about the impact of endurance sports on the heart. Stories of marathon runners experiencing sudden cardiac arrest in a marathon receive lots of publicity but the actual risk is very low. There is also ongoing research about the stress marathon running causes on the heart. This article, Short-Term and Long-Term Injury to the Heart with Exercise, presents some new findings.

My wife, partly because it is her nature, worries about me when I go out for long training runs or race a marathon. I worry to, but about more likely stuff (I will trip, I will run out of water, I will get hit by a distracted driver, I will get chased and bitten by a dog).

When it is all said and done though if my destiny is sudden cardiac arrest I would much rather have it happen at mile 20 instead of hour 20 of a Jersey Shore TV show marathon. Life is full of risk. I still believe the benefits of regular exercise and eating well far outweigh the risks of heart injury from exercise.

What do you think? Does the research about exercise and cardiac injury cause you pause or concern? Are you also running with a bicuspid valve? Or are you running with a replacement valve? Share your views and experiences in the comments section.

2 Miles x 2 Times

Tonight was a long tempo run (or maybe long intervals). Coach asked me to run an easy warm-up, run 2 miles, rest for 2 minutes, and then run another 2 miles.

Tempo running, generally at a faster than marathon pace, is my favorite type of running. I like the effort and the euphoria from the speed, but don't miss the after effects of a long run.

I am new to using a heart rate monitor so during the rest I was thinking about how much my heart rate might drop during the rest period and then if I would get back to the same level as the first two mile effort or if it would be higher. As I look at this Garmin data I am pleased with the drop and the return to about the same level of exertion.

After the 2nd two mile interval I ran easy the rest of the way home.

Do you run with a heart rate monitor? What do you look for in your HR monitor data? 

Happy Valentines Day!

I heart running because:

1. Running is good for my heart.

2. Running helps me look good for my sweetheart.

3. Running makes me feel good.

4. Running shows that I care.

5. Running while my son rides his bike helps strengthen our love.

6. Running lets me eat some chocolate every now and then.

Why do you love running?

Night Time Running Lights to See and Be Seen

Lights and reflective clothing for night time running. The products I use.

7 Miles and 7 Reflections

Just back from a 7 mile run.

Mile 1: It is cold and windy. I turn to run with the wind while I warm up. Today was a productive day highlighted by fresh snow fall.

Mile 2: As I turn north and into the wind the sun is setting. Cars are rushing by on the road next to the Green Circle trail. I am enjoying my slower pace and the sound of the snow crunching under my shoes.

Mile 3: Wow it is windy. I keep pushing into the wind knowing the further I run into the wind the longer I will have the wind at my back.

Mile 4: At the chime of 4 miles I slow to walk to look around. I am in a neighborhood. Light is streaming from kitchen windows. Inside the occupants are warm and comfortable. I am sweating, chilled, and alive!


Mile 5: If I had a longer run planned I would want to be taking some food about now. Instead with two miles left I push away the hunger pangs and lengthen my strides. A hit of Gatorade would be nice about now, but will have to wait until I get home.


Mile 6: The sun has fully set and the moon will be rising soon. Before it does I look up at the stars. Orion is brightly lit in the sky. Regrettably Orion always makes me think of the ridiculous movie, Face Off, and the villains named Castor and Pollux.


Mile 7: The last stretch of sidewalk has not been shoveled. As I lope towards home I look down and see the puffs of snow being backlit by car headlights. I am looking at my shoe inside a moving snow globe.

Long Run aka Puddle Jumping

Our unseasonably warm winter continues. Although the roads are dry the melting snowbanks are leaving big puddles where the sidewalks cross the roads or where the sewer drains are still blocked with snow and ice. Thus yesterday's long run was regularly interrupted as I tried to navigate my way around puddles and my son tried to find his way around on his bike.

As an early season "long run" this was a relatively short run. I warmed up for about a mile to remove the lingering stiffness and soreness from Thursday and then tried to run a steady 5 miles at just over 8 minutes per mile. I felt good and was able to keep a steady pace except for the aforementioned puddle jumps.

Hat tip to my son. He has done back to back 6+ mile bike rides. I can't imagine there are many kids his age in central Wisconsin that are logging bike miles this early in the year.

Downward spikes show slow downs to run around the puddles. Long and wide spike is waiting for a traffic light

Tempo Run

Today's plan called for a warm-up, 2x1.5 mile with a short rest interval, and cool down run.

I am still coming to terms with the fact that this is going to be remembered as the winter that wasn't winter. With a starting temp in the low 30s I was lightly dressed and in good shoes for a run on dry roads and sidewalks.

My warm-up, easy pace run, was a little more than a mile. After ascending a very short hill I began the first 1.5. Felt good and kept adjusting my pace to stay in the target zone.

Spent the short rest interval walking. Just as I was preparing to run the 2nd interval my training partner (riding his single speed bike) announced he needed a bathroom break. We extended the rest interval by nearly 10 minutes as the power of suggestion led me to also need the bathroom. I jogged a bit after leaving the bathroom before starting 2nd interval.

2nd interval was fine. Cool down was probably a little more distance than I needed. I think I was aiming for 5 miles total and I ended up running just more than 6 miles.

Welcome to Everyday Runner Tips

I am a marathon runner.

I don't run everyday.

I think about running often.

I talk about running as often as I can.

When I am running I often think about running.

When I am running with others we often talk about running.

While I am running and talking about running I am often thinking about running.

Everyday Runner Tips is mostly going to be my running journal, race reports, and connections to running products and resources.

Also in 2012, for the first time, I am going to be working with a coach. My coach will prescribe workouts, rest days, cross training days and help me prepare for races. My 2012 race calendar is not finalized but I am aiming towards two "A" races, the Bellin 10K in June and a Fall marathon (hopefully New York City).

I will also be running the Green Bay half marathon in May with MyTeamTriumph-Wisconsin and looking to do a few short triathlons during the summer.

If you are looking for more from me you can visit:
EverydayEMSTips.com
@gfriese
Google+/gfriese

Let's go running...