50 years later, with a lot of miles down the road. January 31, 2024
This post takes me back to the spring semester of 1974 with my buddy and long-time part-time running mate, Paul Hobbs. Actually, I'll let Paul kick this thing off with several thoughts I asked him to jot down.
Doug and I first crossed paths at the Santa Maria Recreation and Parks Department Junior Olympics. We were pitted against one another in the standing broad jump event. Though I was a 4th grader and Doug was a year behind, he kicked my ass and I’ve never forgiven him, end of story.
No, just kidding. Doug’s family, as mine had done, moved from the west side of town to the east side, and wound up living next door to my friend Ron Zieman. We became dear friends and spent a lot of time together.
We ended up, eventually, attending Hancock College and signing up for a jogging class. It was very loose. We met in the morning and ran for an hour or so, showered up and moved on to our next class. Our only responsibility was to map out a course, measure the distance, and submit it for a book of courses to be provided to future classes, as ours was the maiden voyage of Jogging 101. Great idea.
The class instilled a running discipline in Doug and I that we’ve somehow maintained for about 50 years. We were running buddies for that brief time but over the years rarely ran together. We have remained friends and running enthusiasts and have shared information regarding treatment of injuries, running shoes, events, and love of the sport. Now, we get together a few times a year for a glorious run on the beach, lunch, and a couple of beers. What a grand way for a pair of old friends to spend some time. –Paul Hobbs
Up until that point in 1974, I would do what many people do in having that start-stop inconsistency with running. Running is not pleasurable for a large part of the population, so I imagine even reading about it here might be annoying at best. If so, just skip to the playlist below as I've been tweaking it for several years now into a nice upbeat rock 'n' roll listen. However, I am going to press on, even start sprinkling in a few running quotes.
“Most of us have enough areas of our lives where we have to meet others’ expectations. Let your running be about your own hopes and dreams.” – Meb Keflezighi
My first running partner was my early childhood friend, Bill DeVoe. In high school, Bill would put his German Shepherd, Leroy on a leash, and we would all run together from his house to the very same Allan Hancock Jr. College. We'd would run around the exterior of the school and then head back to his house without Leroy missing a beat.
Beach walk on Vashon Island, 2021
50 Years later, Bill is still running, and runs with a small group of guys on Vashon Island in Washington. Recently, Bill told me that the group of 60+ year old guys had to insert a new rule into their run routine overlooking the beautiful Puget Sound. New Rule - If anyone brings up their current aches and pains, they have to 1), quickly explain their ailment, and then 2), cannot talk about it the rest of the run. Sounds like a plan. Like Paul, Bill has been a long-time part-time running and walking partner based on our distance from one another.
“I always loved running… it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.” – Jesse Owens
For most runners who are consistent with it over the years, it's a solitary event, where your mind goes inward while your body gets expressive.
“Running is alone time that lets my brain unspool the tangles that build up over days.” – Rob Hanisen
After two years of Hancock, I moved into the dorms at San Diego State in 1975. There, I met another dear friend, Mark Hunter. Mark and I would move out a year later and become roommates for a couple years after that. Mark being a Health Science major was into running and we would often hook-up for a run in the streets of San Diego. We would also run the trails together at Palomar Mountain as camp counselors for a couple of summers. I don't think I was ever in better shape in my life running those dusty trails in our shorts and hiking boots.
A tired Mark and Doug after leading campers with disabilities on a two day hike and camp @ Camp-A-Lot, Palomar Mountain 1977 (a shout out to my trusty Wolverine boots)
“There is something magical about running; after a certain distance, it transcends the body. Then a bit further, it transcends the mind. A bit further yet, and what you have before you, laid bare, is the soul.” – Kristin Armstrong
After college, I started teaching in 1980 and after several years in the special education program in San Diego Unified School District, I met a wonderful guy named Bob Morris. Both of us were married with two kids each, and one day, we just started running together after work. We'd solve all of our work problems mostly running the San Diego Bay.
Eventually we started running half-marathons together and then ran the San Diego Marathon sometime in the early 90's. Bob was also a street bicyclist where a 50 mile ride was nothing to him. I called him, "The Mountain Goat' because he came from Montana and told me about riding the freezing roads with the wind and prairie in his face. Bob and I would go up a steep hill and he'd just leave me in the dust.
Although, I do remember running our first half-marathon together from the Del Mar Fair to La Jolla Cove. On the way, there is a very long stretch climb from the coast up to the UCSD campus. We're in our late 30's, and this grey-haired woman in her 60's just comes up gliding next to the two of us, and then just passes moving at her pace. We both look at each other as she's already 20 yards ahead of us. Yes the sport is humbling, but as one learns, always at your own pace. Thank you Bob for your friendship and all those running years together!
“Running allows me to set my mind free. Nothing seems impossible. Nothing unattainable.” – Kara Goucher
In the list of running partners in my life, I must include -
My daughter Katie.
We ran together after her high school years while she was in college and mostly before she had children. Katie is the closest running partner I've ever had. It's like running with myself next to me- same gait, same pace. I miss our runs, maybe one day after her boys grow older we will run again.
Pictured left to right - Susan's husband Rick, Susan, Stephanie and me.
My sisters Stephanie and Susan.
Stephanie and I started running together sometime in the early 2000's. At some point, we invited our sister Susan to a couple of half-marathons and a couple of Thanksgiving Turkey Trots that we all really enjoyed together. I started this idea of calling my running and anybody who ran with me, "Team Tortoise." I created a logo, and Susan printed up some t-shirts. Here we are on a very blustery Thanksgiving day at Pismo Beach in 2019, at the annual Turkey Trot walk or run.
“We run to undo the damage we’ve done to body and spirit. We run to find some part of ourselves yet undiscovered.” – John Bingham
At some point in my 40's, I began to really enjoy running by myself again. Maybe at heart, runners are loners. Speaking for myself, it's free therapy where my mind and body stays connected. Young people don't even think of this, but as you get older you physically have to be moving, or else...
“Run when you can, walk if you have to, crawl if you must; just never give up.” – Dean Karnazes
This past Saturday (February 17), I celebrated 22 years of life after my heart attack. In retrospect, it was probably one of the best things that ever happened to me. In my mid-40's, I still hadn't learned to let things go. My heart attack although mostly rooted in heredity was more than a family trait, it was about me owning my place at the table. I could create, contribute, and care with confidence, without the baggage of what anybody or everybody thought. I didn't have to metaphorically run from my life, rather I could choose to mentally and physically run to my life. My heart attack experience helped me actualize my self value.
“I breathe in strength and breathe out weakness.” – Amy Hastings Cragg
You may have noticed (other than the group poses above), there's not a single picture of running here. In fifty years, I don't think I have an actual picture of me running, because I don't think I have any pictures of me brushing my teeth either. Good habits are practiced on a weekly basis without any fanfare. In whatever form of exercise you choose, your habits of mind will determine how you move your body. Perseverance is characteristic of the practice one puts into one area, that can transcend into the wholeness of a person. Running has provided me an organizational foundation to be confident and task-oriented in both my personal and professional life.
I guess it's time so show some running. If someone were to ask me, What is the most inspirational clip you've ever seen on running? It would be Dave Wottle's 800 meter gold metal run in the 1972 Olympics. I think it's the single most reason I dedicated myself to running. Here's also the excellent sports commentary by Jim McKay and Marty Liquori that may have also simultaneously inspired thousands of young people's journalism careers.
"Taking a walk, most everyday is one of the foundational cornerstones of an engaged life." – Doug McIntosh
In the 1970's running and tennis were big sports and thus began popular exercise with the average person. Today, the everyday exercise is walking and pickleball. Let's stick to walking here.
Solving the world's problems on a walk in Santa Monica with Ken Forman, Paul Hobbs, & Ron Zieman
Taking a walk is liberation from buildings. Back in the 20th century, it just used to be the old lady out for a walk around the neighborhood, while her soon to be dead husband was home on the couch. Today, millions of people have reserved that walk as that "me time" to stay healthy. Doesn't matter if you're solo or with a friend, or dog or two, walking will save your life. Taking a walk is the most accessible aerobic activity that is going to keep a person young in spirit, because if you give up on your body, that spirit will follow.
I'm most inspired by friend Ron Zieman's semi-retirement 7 and 10 mile walks, or what he calls "The trail of tears" up and down the steps leading to his local Santa Monica Beach, and then some more steps in and around the beautiful coast and canyons. You rock Ron!
For runners, most of us have the simple rule that we are going to run... until we can't. And when we can't, we're already walking... until we can't. The thing is, if you take a walk everyday, the time that you have on this earth will probably be a lot longer than the short time you can't walk at all.
Walking is problem-solving. You can be walking with someone, or by yourself, as forward movement stimulates the brain, and a stimulated brain is an active agent for change.
“I run because it’s so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can’t. But then you find your inner strength, and realize you’re capable of so much more than you thought.” – Arthur Blank
This past year, I made the choice to transition from running on my favorite hilly and sometimes rocky trail to the flat back of a middle's school baseball fields and large dirt field, about .6 of a mile round. Over the course of time on my trail runs, I had begun to trip and fall every couple of months on the little rocks jutting up from the ground (snipers), and decided that was enough of that. Besides, I had become so slow on the trail for fear of falling, that I was missing the joy of running.
Over Christmas break, I pulled a groin muscle playing tennis with my twin grandsons. I waited a month or so, and then finally ran with Paul on the same day the Hancock picture was taken. Later that same morning we ran at Grover Beach, and I pulled that same muscle, again.
The past two weeks, I've been sick with a pretty strong cough and chest cold and have not been able to run. It's been almost two months. I'm not really a patient person like when I was younger, but what running has helped me understand is the process of adaptation. Life throws stuff at you, and it's how we adapt to situations and events that allows us to cope and problem-solve our way through. So, right now I'm just walking everyday with my beautiful wife, just like we always do.
They are moments in time when running allows you to see
how wonderful your life is.” – Kara Goucher
It's a morning last November, about 8am at the baseball fields and the back 40 dirt lot behind De Portola Middle School. I'm about half way through my 5 mile run. As I recall, I'm on a good clip running 4.7 mph and the sun just coming up over the east side line of trees. Several people are walking their dogs and chatting in the right field grass at the largest ball field. Got my phone strapped on my arm with my music library of 30,000 or so songs, set to "Random." Tom Petty's Running Down a Dream comes on, I pick up the pace, just looking at my feet hit and return, hit and return. I'm movin' I'm alive, and another day on this earth to feel it, love it and later, get some stuff done.
This is the second article in a mini-blog series about running, diet and music. If you haven't read the first piece, Team Tortoise Part I: Born to Run start there and then return here.
The Who is one of my favorite bands of all time and their Getting in Tune was a perfect title that fits in well with the blog I'm writing. This week I want to continue my jogging journey by providing some tips and tricks that got me right in tune with an exercise routine that is currently changing my life in such a positive way.
For me, "Getting in Tune" is eating smart and running with a positive mindset coupled with a strategy to meet or exceed my goals over a period of time. (I'll write about eating smart as opposed to "dieting" in my third installment, Team Tortoise Part III: Carry That Weight, next week.)
Last week, I presented "The Chart" continuum from walking to running.
The Chart - moving in either direction (no judgement, just get out there and get moving)
Pick where you're currently at on the chart and make your first aerobic exercise goal - to move to the right at least one step. For me, sometime in November, 2017 - I said I'm going from slogging (slow jogging) to jogging to slunning (slow running).
Now for some suggestions on running.
Suggestion #1 - Where to run?
Ideally, pick a place that you can walk (warm up) from your front door. Why? Because who has the time in this busy world? Convenience and Routine in exercise is your 1-2 punch for NO EXCUSES not to exercise.
If the following suggestions don't work for your home location, then get in you car and go to that place or places that meet some of the criteria below.
If you are are 40 years +, find places to run with either dirt and/or grass as the majority surfaces for your runs. Your feet, ankles, knees, hip, back and neck need as much natural shock absorption as possible. Take it from a guy with meniscus knee surgery, plantar fasciitis surgery and torn tendons from his left ankle to knee (from a wedding dancing accident). Running only on concrete and asphalt will eventually end your running life before you want to it to end. Here's my 2016 blog on the subject, Running Surfaces and the Road Less Traveled.
If possible, find a running location that includes hill work. Better yet, a steady progressive incline for at least a quarter mile to half mile. I don't recommend a long steep hill especially on the downside because of the pounding to your joints. From my experience, almost all of my muscle pulls have occurred while running down a steep hill or decline.
A variety of up and down provides the spice of life to your running routine. Your body and mind need to be challenged- to use your body's gears to go up, down and flat out.
Suggestion #2 - How long and far to run?
Run no more than 60 minutes every other day. There is a body of research to back this up, but more than anything, it's just common sense in diminishing returns with age, muscle tissue micro tears, tears, and recovery time. Personally, I'm not an IronMan, nor want to be. I almost killed my body and spirit running a marathon and then discovered half-marathons were causing me injury and setback. Less is more grasshopper.
Run no more than 5 miles. If you are training for a 10K (6.2 miles) then bump it up to 6 miles at the most for a short period of time. for the average person, less running = running for the long run of life. Remember, you're a tortoise that typically lives a long life. Also, refer back to the Running Speed and Pace Chart Conversion in Part I (I cut the original off at 5 miles). And in the wisdom of Dirty Harry, "A man's got to know his limitations." –Harry Callahan
Injury Prevention with Compression Socks/Pants and Stretching. As mentioned above, I have a body disposition for muscle strain and tear. Someone in my travels suggested compression socks for running. I first started with the leg sleeves from the knee down to the ankle and then purchased compression shorts for hotter days and long compression pants for colder days. Compression pants combined with good hydration and eating a banana (for potassium) a half-hour or hour before I run, has helped me tremendously from my calf and thigh muscle pulls.
Speaking of gear, I wear my compression pants as underwear and a pair of running shorts on top of that. Make sure you buy some running shorts with at least one zipper pocket for your car license and/or car key or house key. I'm a freak worrying if my house key is going to fall out of my pocket while running, so the zipper is a little piece of mind. And speaking of staying calm, I read in Runner Magazine many years ago, that peppermint, calms the body while running. I always bring 3-4 Altoids® in one of my pockets on a run and find more than anything that an Altoid keeps my mouth moist and I don't get a dry mouth while running.
STRETCH no matter what your age, before you walk and/or run for at least 10 minutes - DO IT and make it a top priority. In my stretching routine, I also use two pair of 10 pound bar bells and incorporate that in my daily morning stretching in the house. I do the free weights everyday probably for a total of 2 minutes but it's amazing how this helps with your upper body and strengthens the lower back.
Suggestion #3 - Walk everyday as an exercise activity
Even if you are on a running day, try to walk at least a quarter mile to help stretch and warm your legs, but more importantly, get your mind primed to begin to free itself. Mary Kit and I walk everyday together for at least 30 minutes. It moves our conversations outdoors and we appreciate each other and the world around us a little more. For walking, mixing up your locations is a wonderful thing, discover your city and region.
Counting steps at work or around the house with a counter strapped to you is just gathering artificial data that doesn't change your life. Get OUTSIDE and walk as an activity unto itself. Life is better outside. Okay with that said, I live in San Diego and someone in a colder wetter climate might be saying FU (forget you) right now. Okay for bad weather days, get a treadmill, with a view.
Suggestion #4 - Run outside with your smartphone
Rule one is always safety. A smartphone either on the street or the trail may save your life or someone you encounter out there. Stuff happens. I once saw a runner get hit by a car in a cross walk on a busy street and ten people instantly were on their cell phones calling 911. (Yes, several others were also attending to the individual on the ground.)
Experiment and find out if you want to carry your phone in a running hip pack or side armband. I like a side armband and it opened up my world for using my phone as an active part of my running.
I'm going to talk about music, but before I do, I would highly suggest you NOT wear earbuds while running either on a trail, backroad or the streets. On the streets, you need to HEAR THE CARS at all times. On the trail or off road, you need to hear other people or dogs coming from behind. Be smart, be safe. Now if you are running at a park with lots of people around you, I could understand the use of earbuds, but even still, I would use only one side. I've been hit by a car in a crosswalk on my bike at 12, and bitten by a dog at a park while running (a couple of years ago).
For audio while running, I put my phone upside down in the armband sleeve so that the phone's speaker is pointing up and about 12 inches from my right ear. I can hear the music perfectly, and I can also pause my music app if others are approaching me to give them their space. More importantly, I can hear and be in tune to all the other activity happening in my surroundings.
I also started using a walking/running tracker app to monitor my pace and distance. I use an app called Run Tracker. Here it is for Android and iPhone. Run Tracker is free (with a pro version available). I use it to monitor my time, distance and average pace per mile. It has a number of simple and easy to use settings. I get audio feedback that I set a every quarter mile and get my split times for every mile. It will save your run history and you can look back to see you're progress. This app has simply been a game changer for me, it gently kicks my ass or rewards me every quarter mile and it has made a difference in helping me reach one of my big goals - 5 miles at a 12 minute pace for one hour. Hope to drop the mic on that goal by summer!
If you read the first blog in this series, I started it by talking about my experience in signing up for a jogging class in Community College with my friend, Paul Hobbs. This past Saturday, I was in Santa Maria, met Paul and we drove up a little north for a run on the beach at Oceano, CA. After Forty-five years, we're still pickin' them up and putting them down together-
"slow and steady for the long run." Life is good with friends like Paul.
Okay, next week in Team Tortoise Part III: Carry That Weight, I'll cover the most important area, one's (my) eating habits and a plan (lifestyle) to NEVER DIET AGAIN.
In the meantime, this is a music blog after all, so here is my Born to Run playlist to inspire you while...running of course. Yes, download the YouTube app (iPhone or Android) on your phone and subscribe to my playlists starting with this one. Send me any suggestions for running or eating-themed songs and I will add to this list for next week. Happy walking or running my friends!
