Start Somewhere, and Keep Going

While many of us continue to adjust to COVID-19, it does not mean that we have to stop doing any form of exercise. We know how to adapt and change because that is what we have been doing all our lives, so why stop now?

Joe Lugiano is a lifelong friend and coach who has gotten me across many finish lines. His style has been to set me up so I will push myself to a desired goal. The goal was not always achieved, but it was not for a lack of trying.

The takeaway is the concepts and for each of you to find what works for you. Maybe running is not for you, but you have to start with something. How could you have grown up without running?

Sit back and take a few minutes while Joe shares his thoughts.

How long have you been in the sport?

I started running in February of 1979 at the age of 36.

How did you get into the sport?

I was in a high-pressure job and had to see a cardiologist for high blood pressure and a family history of heart problems. He suggested I start exercising to lose weight and get my blood pressure under control. So, I thought I better get out there and start running.

What is your philosophy when it comes to running?

I look at running as a way to wake up my body and get it ready for the day. When I started running, I learned that no matter how far I ran, it never seemed to be at the end of my limits. As I have gotten older, I still find that desire to continue to test my limits.

What accomplishment is at the top of your list?

My first Boston Marathon finish. My first sub 24-hour Vermont 100 Mile Finish. My sub 5-minute Masters Mile win for the IBM Regional Track Team.

What is that event which you did all the wrong things right?

My first sub 24-hour Vermont 100 Mile Finish. Went out too fast, ran the downhills too hard, developed bad blisters, hamstrings and quadriceps were shot, walked the last 40+ miles, and still finished under 24 hours.

Have you had any medical situations which forced you to modify your running?

I have had Haglund’s deformity on my heels that required partial detachment of the Achilles and grinding down the calcium buildup on the bone, which required me to pay more attention to keeping my Achilles tendon stretched. In my middle 60’s developing prostate cancer has certainly had an impact on my ability to run as hard as I used to be able to run. But hitting the 70’s may have also been a factor in a slower pace while still having the endurance to compete in long-distance events.

How did you manage family, work, and the sport?

In the early days, I would get up early, hit the gym for weight work three days a week, and run before work. I would frequently run at lunchtime with some friends at a faster pace, and after work, I would get in another few miles before dinner and family time. I raced frequently in the first couple of years and then settled into a pattern of only racing in preparation for longer races. When I went to races out of town, my wife and family would usually accompany me.

How have you managed the aging process while remaining active?

I have found it more difficult at 77 to finish most marathons within their cutoff times, so I prefer to concentrate on timed events, like 24 hours and up. I am currently getting ready for A Race for The Ages which allows a runner to start as many hours before the finish time as he is old. I train six days a week with at least one 15- to 30-mile run during the week. I try to stay as physically active as possible with building projects at church and the state park near me, as well as maintaining 20+ miles of hiking trails year-round.  Spending time outside keeps me acclimated to temperature changes, and staying active keeps me physically fit. I try to eat healthy, and my doctors keep an eye on all the vital information to spot any potential issues before they become major.

If you had to choose between speed and endurance, which is more important? Or do they go hand in hand?

I used to love fast, hard running. I loved the mile distance, and in my late 40s, was able to run a 4:36 mile.  At the same time, I was training for the Vermont 100 Mile Endurance Run and was able to finish 12 of them with the best of 20:13. I had good endurance, and I had good speed, but it is hard to maintain great speed when you are doing a lot of longer, slower endurance running. I decided to focus on the longer distances because I loved the time on the trails. As I have gotten older, my endurance is still there; even if I cannot run as steadily, I can still cover a lot of miles with frequent power walking.

So, the answer to the question. While you are younger and able, focus on speed twice a week, but add the longer run to build your endurance. This allows you to run faster for a longer period when you have good endurance as well. It is hard for most people to train hard over their whole lifetime. Eventually, the desire to train and race hard wanes.

If I have been on the couch how do I start?

As I have told those I have coached, get out there and just walk a mile. As you get comfortable with walking that mile, add another half mile to it, and then another until you can walk 2-3 miles comfortably. Now, get to a good running shoe store and get fitted for a comfortable, supportive pair of running shoes. As you get comfortable walking that 2-3 miles, gradually start to jog a little until you feel yourself getting out of breath, slow back down to a strong walk until your breathing gets back to normal, then pick it up again.

Continue this pattern until you can run that whole 3 miles. Pay attention to how you are feeling to see if you have developed any foot, ankle, or knee problems. This could indicate that you are in the wrong shoes, or you have some issue that has developed as you started your fitness program. Time to check with a podiatrist who can diagnose any foot problems that the stress of running might have created.

It is also a good time to be sure your doctor is aware of your fitness activities so that you can be checked out for any other health issues that may have popped up.

Do not get too far into a running program without being sure you do not have underlying health issues that may be created by your increased activity level.

If you are feeling good and fit, get engaged with your local running clubs.  The camaraderie of fellow runners will help you stay motivated to train and improve.

What are the thoughts when you are on the start line?

When I am on the start line, I am there ready to race. I know my training has gotten me there; I have a plan for how I am going to start and what I am expecting along the way. I try to focus on my plan.

At what point do you think it is time to stop running?

Never. You will slow down over time but staying active (running/walking) is a lifetime activity. If you are able, why stop? It got you to where you are, so there is no reason to stop now.

 

Now that you have finished, here is an exercise. Select five of the questions above, and write out your answers. This will tell you how well you know yourself!

Stay well, be safe, and practice all that you hear. Stay with or start your exercise program.