Book Review: Marathon Man

One of my goals during my summer break is to read at least one new book every other week. This is my first review.

Bay Staters love locals who accomplish great things; they also love their sports heroes. The best example of this is Doug Flutie. If you ever want to start a fight in Massachusetts, walk into a bar and tell someone that Doug Flutie was overrated or was too short to make it in the NFL. The subject of Marathon Man, Bill Rodgers, is another figure who is among those folk heroes in Bay State history. To clarify for my runner friends who think I'm a running poser, I picked this book up, not as a runner but as a Bay Stater who grew up watching the marathon and being told tales of a time when local kids were competing to win and crazy Boston Billy who stopped to tie his shoes en route to a marathon win.

This autobiography, told in the first person, plays into the mythology of the local boy who wins the Boston Marathon. Rodgers' life pre-1975 is told, interspersed with his account of the 1975 marathon. The story telling device is particularly effective in establishing Rodgers' personality, laid back but confident and knowledgeable about himself. It also plays into his love for Boston and the marathon, clearly demonstrating how the first twenty seven years of his life played a role in getting him to the finish line.

Rodgers' talks you through how he went from decent college runner to typical twenty-something to New England sports legend. Having just quit my job, this section of his story resonated with me. Rodgers' wasn't driven by money; he simply knew that he loved to run and that he was very good at it. He knew what he was willing to sacrifice to achieve his dream of winning the marathon. The passion that Rodgers has for the marathon is obvious; given my history with the marathon, my gut tensed up and I grew anxious as he related the 1975 race. He recounts several other races, including his first win at NYC, but it is only when he talks about the marathon that this passion really shows.

Rodgers pays homage to his New England running lineage. From his college roommate Amby Burfoot, to Burfoot's mentor Johnny Kelley, to the working class winners from the early days of the marathon, Rodgers never paints himself as the greatest runner in New England, nor the greatest of his age. He understands that eventually a new generation of runners will come along and it is his responsibility to foster that talent and help them grow. He talks about how he'd always say yes if anyone invited him to run, claiming "that's how [he] ended up going out on more runs with local running clubs than probably anybody in history."

He runs because he loves to run and he races because he loves to win. He draws a distinction between the two and demonstrates what happens when one races only with his heart and not with his head. When he got drawn into someone else's race, the results were catastrophic. Rodgers' advice, applicable to nearly everything in life,

"Let them call you crazy. They will anyway. Run your own race. I’ll repeat that: Run your own race. Trust me, you will find much more success in life if you do. And you’ll have a lot more fun along the way."

I wasn't sure that it was possible but this book makes Rodgers even more likable. It is the story of someone who, in a roundabout fashion, discovered what was most important to him in life and wholeheartedly pursued that goal while still helping those around him. For someone who grew up on Bay State sports legends, this book will deepen your understanding of the history of running in the area and deepen your appreciation for the role that sport plays in the Bay State. I'm sure runners will appreciate reading Rodgers' struggles with training/work balance, injuries, and disappointing finishes. If you have ever run the marathon and can relate to the stories of the Newton Hills or you have ever run that perfect race (or a complete disaster of a race), you will find something here to capture your imagination and inspire you.

Yoga for Endurance Athletes Workshop in July

I will be offering a workshop for endurance athletes on 20 July from 5-7pm at Tranquil Space Arlington (3528 Wilson Blvd Arlington,VA). This workshop will be focused on learning what poses may be beneficial and which are counterproductive at various points in your training cycle. From there we will discuss how to incorporate these modifications into an all levels class so that you can still enjoy your weekly yoga class without worrying about taking a performance hit or developing yoga injuries. Recovery is also a big issue for endurance athletes so we will also discuss how to work recovery methods into your training.

This workshop is open to anyone and all experience levels, but since we will be working with modifications to an all levels class, it would be helpful to take a class or two before this workshop; home practice is perfectly fine, as long as you have a good idea of what it is you usually work on.

Because every sport has different needs, and every athlete has different goals and constraints, when registering please make a note as to what your sport is and what your goals for the next season or two are.

If you can't make it but this is of interest, let me know and I'll let you know of upcoming workshops or we can meet in a smaller setting at your convenience.

Adjusting to Altitude

Heading to Peru, I was particularly concerned about the altitude. The only time I had ever really spent at altitude was a weekend in Denver while I was already sick. I knew that the primary issue at altitude is lack of oxygen and I had been doing a lot of hypoxic training this spring and summer, but I really didn't know how it would translate.

While most athletes are familiar with the concept of VO2 max, or the maximum volume of oxygen one is able to use, this season I have decided to focus on lowering my VO2 min, or the minimum volume of oxygen I need to use. As a swimmer, I have messed around with hypoxic sets for most of my life. When I started running this past spring, I started doing the same. While I haven't been able to find any research suggesting this is beneficial to running (and a friend who is a running coach confirmed) I do this mainly to increase my ability to resist the urge to breathe.

I have been doing two types of breath hold training: high CO2 tolerance and low O2 tolerance. For the purposes of the Inca Trail, I am focusing on low O2 since the lower O2 saturation was my main concern before the trek.

I arrived in Cusco on Friday, three days before we left for the Inca Trail. Cusco sits at 3400m above sea level; for comparison, the highest point in Washington, DC is 125m above sea level. While I waited for my friends to arrive in Cusco, I wandered around the city, charging up and down the many hills. I noticed a slight headache while charging upwards. It was the same headache I get when I'm low on oxygen so I stopped running up the hills and after that I was fine.

I've always preferred uphills to downhills. So, although breathing was difficult on the uphills, my legs got trashed on the downhills. The first day and a half were great. We just climbed on and on, stopping to breathe a little, then continuing up. I recognized the feeling as that at the end of a stair race, when your legs are fine but the lungs just can't pull in enough air. There isn't much point in resting as a longer rest interval doesn't increase the amount of oxygen available. However, after this trek, I really do think that I should be in good shape for stair racing this season. I am mentally tougher and I think that my primary limitations right now are mental, not physical.

In case I hadn't climbed enough, I decided to climb up a hill to the
side of the pass while everyone else was at the bottom
catching their breath

Trust Your Gut

As I wrap up my first stint in the corporate world, I've been doing a lot of meditating on what my next steps are and what I envision my life to be. When I left for the winter, I could feel myself physically rejecting my job. I was getting sick, lethargic yet had trouble sleeping, and gaining weight. As soon as I left, I immediately felt better and lost the weight. So, when I returned in March and fell right back into that pattern, and fell back into bad personal habits I used to deal with these other problems, I knew I needed to make a change.

So far, my gut hasn't steered me wrong. It may seem really bizarre and not quite rational, but if you listen to your gut, you'll probably make the right decision for you. Doing what is right for you versus what is right for someone else are two very different things. If I had listened to my conservative colleagues last summer, I would be twenty pounds heavier, depressed, and passionless. Instead, I lost the weight, discovered diving, and realized that life doesn't have to be miserable. I've had enough close calls to know that life can end unexpectedly. I've been accused by those close to me of living too much in the moment, that soon the funds will dry up and I'll look back and think I've wasted so much time.

An ancient building being subsumed by the jungle;
even so called permanent things change

I'm not concerned. I know I'm not alone in the world. If the worst happens and I can't take care of myself, I have family and friends who will help me get back on my feet. I would do the same for them, and I hope they know that. Life is too short to not enjoy it, so once I walk out of my office for the last time today, I'm opening myself up to new adventures and not looking back.

My Current Obsession: Supta Virasana (Reclined Hero's Pose)

For those of you who know my love of binding, twisting, and inverted poses, my latest love will surprise you. I've taken to practicing this pose daily, either before practice or just laying in bed: supta virasana.

I find that many yoga classes I take focus a lot of the back body: hamstrings, calves, back. Practicing supta virasana, I feel a deep stretch in my quads, hips, abs, and shins; my feet are forced to relax. For some reason, I find it very calming, This pose is particularly beneficial to many athletes who have overdeveloped quads, tight shins, and inflexible ankles. Cyclists can especially benefit from reclined hero's pose as the shape is almost the complete inverse of how one would posture themselves on a bike.

via mylotuslife.com

Reclined hero's pose requires a lot of flexibility in the ankles, hips, and shoulders. If you cannot comfortably rest your sit bones on the ground while the tops of the feet are on the floor, then you should work with the upright version of hero's pose. Root your sit bones onto something, so if the floor isn't within reach, use a block to support yourself. Both poses develop flexibility in the ankles, stretch the quads, and help protect the knees by taking the joint through its full range of motion. If you have a pre-existing knee injury, please check with your physician before practicing. Alternatively, you can practice half hero's pose by only bending one leg back, either keeping the other knee pointed towards the sky, foot planted on the floor, or extending the opposite leg (see images below).

via yogazal.com

via melissawest.com

Each of these variations provide the same benefits; play and find the one that allows you to relax the most while still opening through the front of the body. There is no advantage to pushing yourself into a deeper variation than you are ready for; in fact, this is actually counterproductive.

via yogajournal.com

In either the upright or supine variation, first focus on the feet. The tops of the feet will come to either side of the hips, toes pointed in line with the lower leg; if you're more flexible or have muscular calves, you may need to move the calves to the outside of the thighs to make this more comfortable. If the ankles won't extend far enough for the tops of the feet to rest comfortably on the ground, roll up a blanket or towel to support the ankles, and stay in the upright version of the pose.

If the sit bones do not reach the floor, bring the heels under the sit bones and rest here, stacking props to close the gap between heels and sit bones. If the sit bones reach the floor and you don't feel much stretch in the quads yet, begin to recline. Coming all the way to the floor requires a lot of flexibility so have some props handy to ease yourself down. Using blocks to support the middle and upper back allows you to easily adjust the height of your props as you slowly ease into the pose; this may take months or years.

If you feel any pain in the knees, sit up and ease off the knees. If you are normally very flexible and you feel something in your knees, it could be a sign that the ligaments are being stretched. I suffered from overstretched ligaments in my knees in high school and it kept me from being able to run safely. Overstretched ligaments are very difficult to fix so avoid them by easing off from unnecessary deep stretches.

This pose is a great way to stretch and relax after a good workout, but always be mindful that you aren't pushing too far. Pain is a sign to back off, so always listen to your body.

8 Tips to Become a Better Cyclist

Several of my runner friends recently bought bicycles and are riding more as part of their training. This is the advice I'd offer to anyone getting on a bicycle for the first time in a long time.

1. Get on the bike
Waiting until the weather is nicer or you are in better shape is a sure way to never become a better cyclist. Just get out on the bike, even if it is just a quick spin around the block. It's never too early to start.


2. Learn a few basic mechanical tricks
Knowing how to fix a dropped chain and fix a flat tire can give you the peace of mind to ride farther away from home. Basic skills will also enable you to complete a ride without worry that otherwise would involve a call for a pick up or a bus ride home. Most local bike shops (LBS) offer basic bike maintenance classes; this is a great way to meet your mechanic, meet other cyclists, and learn some valuable skills.

3. Don't be intimidated by spandex. 
Those guys were just like you once. Remember, spandex doesn't make you fast, but it can keep you honest once you finally lose the gut. However, once you've committed to riding, investing in a few key pieces of cycling specific clothing can make your ride much more comfortable. A padded pair of shorts (there are non-spandex styles available) will allow you to stay in the saddle for longer, and a lightweight windbreaker can keep you at just the right temperature year round. I commuted and rode for fun with just these two pieces for almost two years.

4. Make predictable movements

via commutesolutions.com

The easiest way to prevent an accident is to ride defensively and to move predictably. When riding in a group this is the most important skill to have. If you are touching your brakes without warning or indecisive in whether or not to stop at a light or speed up to beat the yellow, the chances of an accident occurring go up. Be considerate of those around you and be decisive and predictable. A few basic handle signals will help you to alert everyone around you as to your intentions; this will keep you safer on the road.

5. Wind is not your friend

The wind is a much larger factor in cycling than in most other sports. Focusing on tucking in your elbows and dropping into a lower profile will save you a lot of energy when facing a stiff wind. Your bike might be much more difficult to handle, depending on the direction of the wind, so be prepared for more than normal soreness in your upper body. Additionally, even on a warm and wind free day, the wind can cause you to get a chill. Invest in a lightweight windbreaker to keep yourself warm on days when it is too warm for a jacket and but the wind is keeping you chilled. I have been wearing my Pearl Izumi jacket almost daily for several years, over a sweatshirt in the winter and over a tank top in the summer.

6. Learn to shift efficiently
Efficient shifting will allow you to ride longer and more comfortably. The most common place I have seen dropped chains is when the cyclist decides to shift while riding uphill. The mantra that I have always ridden by is "shift early and often." By shifting before you absolutely need to be in a different gear you have enough time to get into the gear while keeping your cadence steady (see next item). Once you feel like your cadence is changing (faster or slower), it is time to shift. Don't wait until you've lost your momentum to shift.

7. Focus on maintaining a steady and easy cadence.
By focusing on your cadence you will learn when to shift. Try to keep a steady cadence for the whole ride, adjusting the gearing to add or remove resistance. A fast cadence in a lower gear (spinning) is more efficient than a slow cadence in a higher gear (mashing). Mashing fatigues your legs earlier so rides become increasingly difficult. Find a cadence that works for you and work to keep it for the entire ride.

8. Don't use your brakes (most of the time)
My sister and I rented a car and drove from Portland, OR to San Francisco last summer. When it came my turn to drive (my first time driving in several years) my sister complained that I drove like a cyclist. She said that I never quickly accelerated, choosing to slow down (when possible) by not adding more gas. When you ride, you realize how much more tiring it is to stop and start constantly; accelerating is physically taxing. Anytime you apply your brakes means that you spent energy accelerating that you didn't need to spend. Obviously, brakes are a necessary safety tool for stopping short of obstacles or at red lights. Pay attention to how often you apply the brakes when you aren't stopping for anything in particular. Once you're more comfortable on the bike, you will probably apply the brakes far less frequently.

If you have any additional tips for a new cyclist, please leave it in the comments!

The Savings Account that Everyone Needs

via aviaforum.ru

Back in 2010, JetBlue flight attendant Steven Slater made headlines with his dramatic exit from a twenty year career. This incident came just a few months after I graduated from college and a month after I started my first full time job. It got me thinking about how a person could be driven to do something so dramatic and what the consequences for those actions are. I was raised with the belief that financial independence is something to aspire to, but also that it is fully attainable for everyone with the proper sacrifices.


Growing up, we talked about money a lot; how to save, different financial strategies, the importance of an emergency fund, how compound interest works. My first major financial decision, one that still affects my choices today, was where to go to school. I had a few options ranging from free to nearly $50k/year. I made a calculated decision to go with the $50k/year option. People still like to tell me I made a bad choice. It wasn't easy, but I do not regret this decision. I was able to study in an environment that challenged me on every level; it was this challenge that allowed me to thrive. Additionally, working through school made me better appreciate what I had. I promised myself that if I didn't feel it was worth it I would leave school and just work until I knew what I wanted; I graduated in four years. I was also given an additional push to take a job when I graduated because I knew that the best way to get rid of those loans was to pay them early.

After graduating, living my relatively frugal lifestyle, I came up with a financial plan. My primary goal was to pay down my loans as quickly as possible. I know this is not the right choice for everyone, but I wanted to be free of debt more than I wanted to put a down payment on a house or buy a car. I knew I needed an emergency fund, but, after hearing about Steven Slater, I decided that I needed an additional liquid fund at my disposal. This fund grew to be almost equal in size to my emergency fund. However, the two had distinct purposes and were equally untouchable for daily use: the emergency fund would be there if I lost my job or something catastrophic happened while the second fund was there to cover me if I lost my cool and did something impulsive, much like Slater.

Last summer I was planning a two week vacation to Hong Kong, working extra hours to offset any time that I took off so that I could spend as much of my precious vacation time as possible in Asia. After a series of emotionally charged decisions, I decided that I was bored and unchallenged at work and that I didn't enjoy getting out of bed and going to work everyday. My solution: I bought a one way ticket to Hong Kong. I didn't know what I was going to do or how long I'd be gone for but I did know that my secondary emergency fund was sufficient to cover me through a comfortable, fun, and exciting winter in Asia. Given that I planned this trip about two months before I left, having this fund available to me was the only reason I was able to take an open ended leave of absence without much worry.

I recognize that not everyone is in a position in which they are able to sock away enough extra cash to float them for a few months of travel. However, skipping a meal out every week or walking to the grocery store instead of driving will free up a few extra dollars that may turn out to be the peace of mind you need when everything around you is crazy.