This is the time of year I get the same question from many of my clients; How do you stay motivated when the weather is really poor, the daylight is short and the winter blues have beset you?

It is a challenge for those of us who live in climates where winter's clutch is killer. We've had single digits temperatures coupled with high winds here near Chicago. We've already had an inordinate amount of snow and have seen icing on our streets that has no equal in past winters I can remember.

So it can definitely be difficult to look outside and say, "Hey! I'd like to go for a run!" 

Here is what to do. We've talked in recent articles about signing up for destination races. We've talked about making sure you have the right clothing for winter workouts. Both of these are helpful.

But here are a few day in and day out things to do that will help you get out the door.

Schedule your runs as if they are business appointments. Mark them in your appointment book and leave them as something not to be disturbed or replaced. 

Decide the night before when and where you are going to run. If weather is prohibitive, then lay out your workout stuff for a morning run on the treadmill in your home or at your club. You are much more likely to do it if it isn't a game day decision.

Run with other people. Schedule times to run with friends and training partners. If someone is expecting you, you won't talk yourself out of the run. 

Check into local running clubs and see when they meet. The Boston Marathon training groups are starting up now. Jump into some runs with them and go as far as you'd like. Most are running long on the weekends now.

I have a local group of folks, affectionately known as the Ogres (Old Guys Run Every Sunday), with whom I do winter long runs and workouts. These guys are consistent and train all year round. I know I can count on at least a few of them each week to run (and maybe grab a beer Wednesday night after a workout). It helps me to have others to train with.

Remember that you never regret having done a run when you return. You only regret not going. We often think of our running in terms of races or goals we have for ourselves. And while all of that can help motivation, it is important to remember that the greatest gift our running gives us, when coupled with a balanced diet, is health, fitness and well being. It helps us manage our stresses and encourages our bodies to remain strong and resilient as we get older, in sharp contrast to many of our inactive counterparts.

And ultimately, that is the greatest motivation of all: knowing we are doing our part to remain in the best health and shape we can.

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We have already been hit hard here in Chicago with the winter blues. Thanksgiving weekend we went from the 40s to the 20s and snow, in less than 48 hours. And we haven't bounced back yet. A couple of big storms hit us in the week before Christmas.

It's hard to train here. You buddy up early and often with your treadmill and your bike trainer. They both become immeasurably important tools in dealing with the bad weather.

It's easy to boo-hoo about the ice, the snow, cold temps and the searing winds. Face it.  Winter training can be a grind. And for those of us who live in climates where winter's duration only seems to get longer, winter can feel interminable.

So what do we do about it? How do we handle the downer that winter can be on our fitness, our training and our spirits?

First of all, accept it. No amount of grousing is going to make it temperate and dry for the next four months. So if we can't really do anything about it, let's try to focus on what we can do to get through.

Secondly, if you have to be on the dreadmill (as I affectionately call it), use it to do a different kind of work than you can do outside in this weather. HIIT, High Intensity Interval Training, is a great way to improve fitness and gain some speed with your running. 

For example, say you want to put in 4 miles this day on the treadmill. Warm up easy for two of the miles. Really give the body a chance to get the blood flowing. An easy mistake to make on a treadmill is to get on and crank it up so you can get it over with. Don't. Warm up properly and the time will go by more quickly, as you won't be hurting from the get go.

Once you are warmed up, add in some high intensity intervals. If you are new to this, keep them relatively short: 20 to 30 seconds. Then equal rest until you do the next one. Increase the speed to a point that you are working but can maintain this pace after a short rest, and do an entire set. But challenge yourself. The operative word here is "INTENSITY". In order for the cardiovascular system to benefit optimally from this work, you have to challenge the system. Then recover and repeat. So a set might be 8 x 30 x 30, which is 8 repeats of 30 seconds at the faster pace, 30 seconds recovery. As you get used to this work you can extend the time of the intervals, or increase the number in a set and increase the number of sets. 

And the best part is, it make the "mill time" go by so much faster.

Ditto for the bike trainer. Warm up, 10 to 15 minutes, then begin a set of intervals and drills. For example, shift into a bigger gear, say a 53 in the front and a 15 in the back.  And maintain a decent cadence as you peddle through a set amount of time, challenging the system. It's great work because you can start at one fitness level and increase the workload as you go, increasing that fitness level, then dropping deeper into the small cog to challenge yourself. 10 x 1 x 1 in the 53/11 is a very challenging kind of workout. It's rather like riding 1 minute hills for a set of 10.

Single leg drills are also good on the bike. After a warm up, get into a peddling gear, set a rhythm then clip out a foot. Use one leg to turn the cranks for a set period of time. These are hard, so if it's your first time, 20 to 30 seconds is about the most people can do when they start. Then pop in the foot and pop out the other foot and pedal with it for the desired amount of time. 

Single legs are valuable in building glute and hip flexor strength as well as identifying weaknesses or irregularities in your peddle stroke. If you couple this work with other interval work on the trainer over the winter, you will see improvement in your riding on the road when the weather gets better.

And as with any increase of your training program, check with your doctor.

Since we have to deal with winter, we might as well make it work for us and come out on the other side fitter for our indoor training.

Finally, I want to invite readers to email me at Geezerjock with questions you might have that you'd like to see answered in the blog. I'll read them all and incorporate them here.

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I was out for a run with my training partner earlier this week, and he said that he finally figured out something important. I waited. This sounded juicy.

He had rode his bike on Thanksgiving, after being off the bike for several weeks, and lo and behold, his knee bothered him. This was huge! Juicy, maybe not. But big nonetheless. He was having intermittent knee pain over the summer and assumed the increase in his running miles with me was the culprit. But no. As is often the case, his position on his bike was causing the issue. 

He has a good bike; a Trek Madonne. But in his haste to get the bike home and save a buck, he decided to forgo the bike shop's fit session. Those of us who have been riding a long time assume we can do our own bike fit by sort of feeling things out as we ride and making adjustments until it feels right. So we ride around with an allen wrench in our jerseys, hopping off the bike now and then to fiddle with the fit. But that isn't really the best way to do it.

Even very knowledgeable cyclists and mechanics have a hard time fitting themselves on the bike. There is indeed a specific science to it, and it is best done by someone who is observing you on the bike and has the background and know how to maximize your positioning.  Because if the fit is wrong, you not only lose power, but it can cause a whole host of other issues from prostatitis, to knee, hip and back problems. It's just not a good idea to forgo a professional fitting. A cyclist near and dear to my heart, after years of dealing with knee pain caused by what I believed was a bad fit he did for himself, finally relented and got a professional fit. The knee got better immediately.

Specialized bikes, an innovative and cutting-edge bike company, has continued to focus on how the body and bike work together in the designs of its bikes, shoes and cycling assessories.  They have a program designed to teach the fitting process so that people get the most from their bikes. The shop I work with has been through that training, and couples it with decades of fitting experience of their own. My bike fits are always dead on. And having previously been on an ill-fitting bike, it is almost indescribable the difference it makes.

Most shops have a team that will fit you properly on your new steed. You've probably dropped a fair amount of coin on the bike, so you should make sure your position is right. Or if you have an old bike you love, get it fit and see if the love affair deepens. 

A good fitting session can take one to two hours and can cost between $100 and $200. I often hear, "well that is a lot of money to spend when you have just spent big bucks on the bike."  But if the bike doesn't fit,  you've just lopped value off your purchase, no?

For a fitting, bring in your bike shoes, a pair of cycling shorts so that the fitter gets a good idea of the equipment you use on your bike. Then the fitter will take it from there.

It's a good investment to be fit on your bike. And it just could resolve a problem you've been attributing to another activity in your life.

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This is a great time of year to think about putting an out of town race on the schedule. If you live in a cold climate, you can schedule a race after the first of the year in a warmer climate. It's nice to know when the holidays are behind you, you have an excursion to look forward to -- especially one in a warm climate.

The half marathon is a great distance for a destination race. You can still get out there in the winter months and train, but without the logistical issues that training for a winter marathon can present. Very long runs in the triple whammy of cold, snow and ice can be pretty difficult to arrange sometimes. It's possible but difficult. 

The half marathon distance requires less time in the elements for long runs and less training time overall. Yet the distance is still long and challenging enough to keep us fit in the colder months.

Also, traveling in the days before a marathon can be a little tricky. Doing a destination half marathon can remove some of that stress. It requires less managing of variables and specifics. 

I think the best way to do this is to arrive a day or two before the race. Run the race, then have the bulk of the time you've set aside for your vacation to come after the event is over. Then you can kick back and relax, knowing the race is behind you. 

So what's the best way to decide how and when to do this? First, check your calendar. Pick a time when you think you can book some time away from day to day responsibilities. Once armed with that information, start to check race calendars on the Web to find what is available and where during your desired timeframe.

Narrow it down to a few races that look good, then do your research. Go to the race Web site. Google the race to get as much information as you can. Make sure you are choosing an established race, so you don't wind up having a sub par experience due to a lack of race organization. Sometimes the calendar Web sites have race reviews by folks who have done the event in previous years. You can get a very good sense of what kind of racing experience this race provides from those comments.

Once you have chosen a timeframe and have found a race that looks viable, check airfares and hotels for price and availability. While making sure registration is still open, I would not sign up for the race itself until and unless you have settled how you are going to get there and where you are going to stay and have purchased your tickets and made your reservations.

Finally, make sure you leave yourself enough weeks to train well and properly for your event.  If the timeframe that you can travel looks like it doesn't give you enough time to train for a half marathon, see if there is a 5k or 10k as well as the longer event. Many events have sister events that go on in conjunction with the longer race. 

Having the opportunity to race in a new place, with new people, on a new course and get a vacation after the race is over to boot, is a great way to give our winters a boost and keep ourselves focused on our fitness and break up the monotony of winter running.

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Everywhere you turn, there is a 5k on Thanksgiving morning. These so-called "turkey trots" are definitely something we can be thankful for.

Why? It's a great and healthy way to start a day that can often end in overindulging. Generally, the Thanksgiving holiday finds people taking in extra calories. And this can carry into the rest of the December holidays as well. We can think, "I've worked hard this year and I am going to cut myself some slack 'til January."

I am all for that if it means resting the body and giving the muscles a break from hard training. I am not all for it if it becomes an excuse to pack on pounds. An increase in caloric intake this time of the year, coupled with a decrease in overall physical activity, results in putting on between 3 and 5 pounds we then tend to carry with us for the rest of the year. To say nothing of that fact that as we continue to get older watching our diet for fats and sugars becomes even more important. 

Now this doesn't mean you bypass the pumpkin pie or forgo your favorite dish of mash potatoes. It merely means use good common sense and conscious thinking when making choices about what is best to eat and when enough is enough. 

Approach holiday eating this way. Keep your diet healthy day in and day out and your exercise at levels that keep you fit, even if you are trying to rest. Reduce the duration perhaps, but make sure you are getting in some sort of cardiovascular work each day, or at minimum 5 days a week. 

As parties, holidays and celebrations approach, make sure you are making responsible and conscious choices about your food. For example, if you know you are heading to your family's house for Thanksgiving and there will be a lot of tasty food - some healthy, some not - then don't arrive ravenous, because you haven't eaten all day and you've "saved room." You'll arrive too hungry and overindulge. Instead, eat breakfast and a good lunch. If you arrive with a reasonable appetite you are much more likely to make better food choices and push back from the table when you are properly full.

I have what is called the 90/10 rule. And it applies throughout the holidays as well as day in and day out. ABout 90 percent of what you eat should line up with your health and fitness goals. The other 10 percent doesn't matter. Now it's not 80/20 or 75/25 or 60/40. It's 90/10. This thinking allows you to enjoy "treats", but in moderation. That keeps the deprivation monster away from the door. Because if we try to be perfect, saying no to all the "treats", it will eventually catch up to us and we'll fall completely off the wagon. Going 90/10 allows us to have a bit without suffering any ill consequences. And that is the way to go.

So enjoy your Thanksgiving meal with friends and family. Have a great holiday season. And if you follow these guidelines, you'll get to the start of 2009 fit and healthy, without having to worry about taking off holiday pounds and inches.

Happy Thanksgiving!

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It's a big debate. The cycling purists say no. They argue that running in the off season isn't something that a real cyclist should do. The reasons vary, ranging from developing the wrong musculature to injury to loss of strength. The list is endless.

I don't agree with this theory. The cyclists I coach run in the off season. From the time they finish the last of their races, I have them put the bike aside. For a few months they ride only if they want to. Some of them also like to swim. But largely, they enjoy the running. And for those who have been with me for multiple years, each year the transition into running gets easier and faster. The body begins to adapt and expect the couple of months of digression in the training. Some enjoy it enough to do some racing.

Those who do not agree ask me why I believe running is a useful thing for the cyclists I coach. My reasoning is very simple. As a runner, I crosstrain in the months I am resting and regrouping at the end of one season and the beginning of the next. I believe all athletes need to crosstrain. 

For those of us who time our competitions with the seasons, early October to mid December is a time to pull back, shake things up and do things differently. I give everyone the same directive. We have to take enough of a mental and physical break from the primary sport that we are ready -- no, anxious -- to get back to it when the next season begins. Changing up our training allows us to continue to stay in cardiovascular shape without the grind of the usual training. 

Usually, as I said, we do a combination of primary and secondary sport crosstraining. A typical week for a cyclist in the offseason, might look like this: 1 to 2 days completely off, 2 to 3 days running and 2 to 3 days on the bike. I don't need my cyclist getting in big running miles. This is cross training, not marathon training, so 2 to 3 days is plenty, alternating the cycling in to round out the week. I add intervals on the runs once the athlete is adapted to the running. We are trying to build cardiovascular strength and work the parts of the body that get neglected during regular cycling training.

An added benefit to running is the help the weight-bearing work gives the bones. Often the very reason cyclists shy away from running is concern about the bones being strong enough to support that work and worry of injury. In fact, high mileage cyclists can be susceptible to osteopenia. They need to add a bit of running annually to allow those bones to strengthen through that weight-bearing work.

And apparently, I am not alone in my desire to see cyclists run in the offseason. Cycling great and five-time Tour de France winner Bernard Hinault speaks of the benefits of running in his book, "Road Racing." "Running is a sport you can do anytime any place," Hinault writes. "...It strengthens ankles which are only used in one plane when peddling and therefore are vulnerable. It makes the arms and shoulders more supple - they suffer from the same problem. Finally, it helps to maintain and increase cardiovascular capacity... Running should be increased to up to an hour and a half."

Well that part I don't agree with totally. If the cyclist would like to work up to a 90-minute run I am happy to oblige. But generally, we top out at 40-60 minutes for a single run. If you'd like to begin a running program in your offseason there are a couple of rules of thumb to follow.

First and foremost, get fit for running shoes at a running shoe specialty store. Do not just run in any old shoes you have around the house. The way you need to be fit on your bike for the health and longevity of the body, you need to be fit in running shoes for the same reason.
Two, start reasonably. Your body needs time to adjust to this new activity. Your first time, go out and walk for 10 minutes, then begin to jog slowly and easily, a block or two at a time. Take a break and repeat. Stay out for 20 to 25 minutes. Do not run consecutive days initially. You will be sore. Don't panic. Your are using muscles that haven't been used quite this way and it may take a couple of weeks for that soreness to go completely away in the days after the run.

Next, begin to gently and gradually increase your distance. If you are comfortable running those couple of blocks, work your way up to about 5 to 7 blocks without stopping, which is about a half mile. And go from there. You should comfortably get to 30 to 40 minutes of non-stop running. But remember to cooldown with a walk and to stretch gently after your run. 

If you decide to give this a try in the offseason, I think you will find you will start your base training with a new level of cardiovascular strength and muscular parity that will serve you well in your training.

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We try to put off winter for a good long while here in the Midwest. We had a beautiful summer and a wonderful fall -- warmer than normal temps and cool breezes. I still haven't had to break out the running tights yet. I remember falls when we've had snow here by now. So it's been a bit of a reprieve.

But this week was the first time I felt the chill in the air and its definite return. And it's easy to get caught without enough layers or too many layers as we transition between the seasons.

So here are a few ideas about how to handle the changing temps when you are dressing to go for a run or a ride.

First of all, the basic rule is this: For running, dress for 10 degrees warmer than the actual temp and for cycling dress for 10 degrees cooler. 

For example, if it's 50 degrees, head out for your run as if the temps were 60. If you are riding, dress for 40. Running warms the body quickly. Overdress and you'll be really uncomfortable. 

A 50-degree running day calls for shorts and a short sleeved technical shirt. That's all you need. On a 40-degree day, go with shorts or midlength tights, long-sleeved technical shirt and a vest. For people who have issues with their extremities getting cold, gloves.

For 30-degrees or below, you should wear running tights, long sleeved technical shirt, long sleeved wind layer, gloves and a hat. I have extremity issues. So I actually wear mittens in cold weather; a fleece under layer with a wind layer mitten on top. If it's really cold, I'll add those portable hand warmers to keep my fingers from getting that terrible green color and numb feeling. 

Also if it's very cold, you should begin to add layers to your basics. Under layers and thicker socks are a big help when the temperature is very low and the wind is up. 

For riding, you have to err on the side of too many layers verses too few. The wind plays a factor in your body's temperature. If it's 50 degrees, and you are averaging about 17-20 miles per hour on your ride, you are dealing with temps that feel colder due to the velocity of your speed on the bike. If you dress for 50, you'll be very cold. 

At 50 degrees, I'd do a base layer and arm warmers if the sleeves are short, a wind layer (short or long sleeve depending on conditions), knee warmers, warm socks and gloves.

For 40 degrees, long-sleeved base layer, tights, a thick wind jacket. There are different thickness for the jackets. There are light wind layers and there are jackets made of thick technical fabrics that do an amazing job of insulating the body and keeping the wind out. They cost a bit but are absolutely necessary if you plan to ride in the colder temps. You should also think about shoe covers, gloves and a hat. 

Lobster gloves, which allow your fingers to pair up, so you still have a level of dexterity but are warmer than regular gloves, are a great way to go. When temps are below 40 I use the hand warmers in both my gloves and my shoes. With the circulation issues I have sometimes, I need that extra assurance I will be warm. No matter how warm the rest of me is, if my extremities are cold, the ride will be miserable.

It's a wonderful thing that we participate in sports that allow us to be outdoors 12 months a year if we are willing to adapt to those condition and dress for them. Nothing better than fresh air each day.

Have a great training week.

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There are a few marathons this weekend. A few tris. And the final crits of the year are mostly over if you live in a four season climate. 

So now what? The big races you trained hard for are over. The days are getting shorter and temps are dropping. 

This is a great time of year to pull things back; to give yourself a mental and physical break before starting your base training for the next season. 

As Masters athletes, this rest is even more vital for us now. I do know folks who can train and stay in or close to race shape for 10 to 12 months of the year. But in truth, I think that comes with a price, both mentally and physically.

Resting allows us to recharge the batteries of both mind and body. If we take the time we need now, we are less likely to suffer burnout and injury further into our process. 

For me, racing well is as much or perhaps more mental than physical. I have to be in a place in my head where I welcome the hard work; where I have a fire in my belly to compete. And while that obviously can't be absolutely constant throughout a long training process, it has to be accessible. It's what gets us out the door to do the work when we'd rather blow it off and stay home. It allows us to stay in touch with why we do this in the first place. And if we lose that, nothing is at stake anymore. And we can quit. A break allows us to get back to that place in our heads where we welcome the work and the results that work provides.

And even if we have moderated our time goals in the world of competition, the recharging we get from a couple of months of pulling back, still allows us to enjoy the training again. We can appreciate more fully the various stages of the work if we take some time away from the routine. 

You can still easily maintain good fitness in this time period. But I think it's good to reduce the "have to" list as I call it with regard to training and implement the "want to" list. 

Keep activity in but vary it. Do stuff you really enjoy. Lift, ride the bike, swim, play a sport you leave out of your schedule during training. Shake things up. Use different muscles in the cross training and if you still want to do some of your primary sport, go ahead. But reduce your overall number of training days in that sport.

The goal is to stay fit and in shape while still giving the body and brain a break from the usual workload and type of work.

If time allows, try to take a vacation, too. This time off, when coupled with a break from life as well, can facilitate a fresh perspective and a rested body.

Always remember that resting is as important to the process and the training itself.

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The big race is behind you. You've completed your marathon and feel good about your achievement. Congratulations!

But, man, your legs are sore! I think it's a badge of honor. I had a buddy who used to pride himself on being able to jog and walk perfectly after a marathon, and my response to him was, "apparently you didn't run hard enough." (Just kidding).

But seriously, what is the best way to get back to full capability after a long effort, and how long does it take?

How long it takes depends on the individual; what your training was like, how experienced are you, how hard did you run. All of these variables play a part. But speaking in generalities, three weeks is about average. Yet there are things you can do to help the process along.

Race Day
First of all, right after the race, do not sit down. Obviously, you will have to but fight the urge. But you need to keep moving. Ditto the next few days. Walk. Take an easy spin on your bicycle. Do not run, but gently work the legs to move the toxins out that have collected in the muscles during the race effort.

Ice bath. No, I am not kidding. Go home or back to your hotel. Put on a nice, warm sweatshirt then put your legs in a cold bath for approximately 10 minutes. This helps to reduce inflammation and speeds recovery. Don't then stand in a hot shower for several minutes after as it can undo the benefits of the ice bath.

Eat a combination of carbs and protein within 45 minutes of the end of the race. I know that no one really has much of an appetite after a long race. But you have to get this in shortly after the race. This is that window I talk about all the time, when the body restocks its glycogen stores at a rate two times faster than it does after the window has closed. A healthy sandwich, peanut butter and jelly or even a bar will help. The carbs help the glycogen, and the protein aids in muscle recovery.

Drink water and electrolyte drinks. This helps you flush out the stuff that was released into the body during the hard effort and helps you regain your electrolyte and hydration levels. Doing this will actually help you feel better overall.

Go out and celebrate! It takes quite a bit of time, determination and training to complete a marathon.? Celebrate your personal victory and have a great time. You've earned it.

In The Week That Follows
This week is pivotal in your recovery. As I said above, move. Gentle cycling, walking, swimming or whatever cross training activity you enjoy most, get out and do it. Whatever your choice of activity, do something. Do not sit around or it will take longer for your legs to come back.

Eat protein. In addition to your regular, healthy diet, include a little extra protein as it helps the muscles recover.

Keep fluid intake up. As I mentioned above, this helps flush out some of the toxins from the muscles that are making you feel that stiffness.

Sleep. This is a big one. Your body recovers at a faster rate when you get plenty of sleep. Plus, the marathon effort can often impede immune system function. How many times have you known folks to get very sick right after the marathon? Resistanceis down and people don't take some of the extra and necessary steps to care for a body that has been through a tough event. Sleep is a vital part of this.

Massage. Do not get any deep tissue massage for about seven days after the race. You can get light circulatory work done, but nothing that digs into the muscles. The marathon effort microtears the muscles. Light massage will help recovery.  Deep massage will hamper it and could potentially cause bigger issues.

The most important thing to remember as you recover is that, regardless of your marathon history and experience, it is still a long day for your body. We need to remember to give the body all the help we can, to allow it to recover from this effort.

Best of luck to all Masters athletes racing this weekend.

Tags: Marathon

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