All posts for the month February, 2012

Show us how great you are

The winning mentality to be great requires not very much. Sure all the training in the world will help or the best running shoes ever invented. In terms of life, the right education or a good support system around you will give you an upper hand but if you dont have the desire to be great, all of these outside influences will mean nothing. The mindset that you can do and achieve anything will take you to the next level and separate you from the rest. Where is your mindset when you run a race or train? You have to show up to a start line on fire, with a burning attitude like are a bull being released in the streets of Pamplona-undestructible! You have to line up knowing you belong there and nowhere else and this is where you were always meant to be. The mind will transcend your physical abilities and take you to everything you have ever imagined in your head.

Think of all the great sports movies in our time. Rocky, Hoosiers, Rudy. In every sports movie there was the incredible story about an ordinary person or team that became more than ordinary because they believed they belonged there and believed they could win. In Rocky you had an ordinary guy from Philly trying to make his way up to the top of the boxing world, got a shot AND TOOK IT, showed no fear, had the heart of a champion and won. Hoosiers? Despite being the smallest team and having an unsuccessful past, in came a man, a coach who taught them anything was possible and showed them to believe in themselves on the court and outside the court. Just one man in one moment gave them the greatest gift of life and they took their shot and won the state championship and the impossible became the possible. Why? because they believed. RUDY? A kid with pure heart who wanted to be a Notre Dame football player and did whatever it took to be on the team. He truly believed even when his own loved ones didnt that he was going to be on that team. He believed and it manifested. Rudy showed no fear in his heart and despite the downs he still kept his head up and just marched forward. The human spirit is alive in all these movies. Is yours?

Are you starting to figure out how the right mindset will determine your outcome in running and life?

More than 22 years ago Muhamad Ali was about to fight Joe Frazier in one of the greatest boxing matches of our time. Ali will go down as the greatest boxer of all time. The greatest. Why was he so great? At the press conference a day before the fight Frazier is asked why does he think he will win and he answers because he trained hard and feels he can beat Ali, and he trained hard and is ready. When they ask Ali, this is what he said as he shouted at the media and Joe Frazier with the straightest face because he was serious……

” I’m BAD!!! Been chopping trees, been doing something new for this fight. I wrestled with an alligator, tossed around with a whale. I handcuffed lightning, throw thunder in jail. Only last week I murdered a rock, hospitalized a brick. I’m so mean I make medicine sick. Bad and fast! Fast! Fast! Last night I cut off the light in my bedroom, hit the switch was in the bed before the room was dark…and you George Foreman, all you chumps are gonna bow down when I whip him. All of you, I know you got him, I know you got him picked but the mans in trouble I’M GONNA SHOW YOU HOW GREAT I AM”

Now think about what he said. Who says that? In the conference he is convinced he has done this and is convinced he is going to whip him. His mindset was already to the next level. It should be of no surprise to you that Ali crushed him. He believed and he conquered. Now I am not telling you to start yelling at people on the starting line of a marathon, or at your classmates at the beginning of a crucial test or at your co workers at the beginning of a possible promotion but what I am asking of you is to tell yourself in your head how bad you are, how nobody can compete because you are going to SHOW THEM HOW GREAT YOU ARE.

I believe you are great and each of you have a gift, not only in running but in life. No matter how old or young you are, no matter what has happened in your past, go out today and everyday and show some heart, show no fear, take a risk, believe, take your shot and SHOW US HOW GREAT YOU ARE!!

Your friend, Ryan

Life will change when you least expect it, stay in the moment and all things are possible.

Life will change when you least expect it. The picture here to the left is a street corner in the West Village in New York that did just that to me this past week. It’s funny how one moment can change everything. Running can also do that to you. If you are new to running or have run a couple of marathons you understand the power of one moment. Perhaps one of those moments was your first mile or your first 5k or perhaps your first time crossing the finish line of a marathon. The key to these great moments and running is to always stay in the moment.

In marathon running the miles will add up in training and will add up real fast in a race. If you think about it, staying in the moment is everything. In training, staying in the moment may mean just keeping a good perspective and focus on that particular week and that week only. This allows you to keep your goals and focus short-term instead of overwhelming yourself with potentially weeks and weeks left to train. When you run a race like a marathon even down to a killer 5k, staying in the moment is the key. Thinking too far ahead will help you lose focus on the moment and you will lose concentration on what is at hand such as proper breathing, form and mental muscle. If you think too far ahead you will start to run different, run with fear because maybe you don’t feel good at the moment and maybe compromising your race. I have seen it happen and I have done it myself. The greatest thing about running is the more mistakes you make the better off you will be by learning from them and applying them so you can be better, such is life isn’t it?

The greatest thing about running in the moment is we as runners are so caught up in the reward, the outcome when in actuality the reward is every moment your feet are hitting the ground and you are running. This is a gift you give yourself and it is a great healthy thing. You push the limits of your mind and your heart. This makes you grow and the medals and adulation are nothing more than a result of each of those moments when nobody was around watching you train. This is life! Living each day in the moment and finding a way to be in tune and be great in each moment life gives you, when this is accomplished the rewards are great and only a result of all those moments you dedicated to be great.

Access your greatness in running and in life, embrace the moment and figure out a way to be great and the sky is the limit. Have you ever had one of those runs when you didn’t want to go out and go out only to find out it was one of the best runs you have had? That is Zen running and running in the moment. You had no expectations and so you just went out and embraced the moment without knowing it. On the flip side have you been waiting all day for a run, prepared for it only to be let down with a tough run? Maybe too many expectations at the start and instead of enjoying each moment your mind was thinking of when it was going to perform the way you expected. You don’t get from A-Z without getting to B-Y first.

Such is life. Embrace each moment and if its great, access your greatness. If it isn’t, ask yourself this, how can I learn from this? How can I grow from this? All these little moments will create that perfect day. Its something I learned here on the corner of Cornelia and Bleecker on a perfectly simple moment in New York City. Find your moment and be great!

Your friend, Ryan

1 Comment

by ryanmichaelruiz on February 23, 2012 • Permalink

Posted in Marathon Running, New York City, Running

Tagged Bleecker St, expectations, fear, grow, Inspiration, life, motivation, New York City, running, the moment, west village, zen, zen running

Posted by ryanmichaelruiz on February 23, 2012

http://ryanmruiz.com/2012/02/23/life-will-change-when-you-least-expect-it-stay-in-the-moment-and-all-things-are-possible/

Until we are willing to fail we will never be able to succeed

I had a nice 6 mile run this morning along the parkway path by the Verrazano Narrows Bridge and took a short break to snap this photo and I found myself reminiscing about this bridge which is the start of the NYC Marathon and remembered all the times I ran this race and crossed that bridge. Of all the numerous times I started the race I was pondering how each time I crossed I was a different runner, and in some small ways a different person. I guess what I am trying to convey is as the years have gone on I have grown so much in running which has translated in growing so much in life, all for the better.

If you look around you on the running paths of your choice you will always notice runners are positive people with great big outlooks on life and their running. We are very driven and we are people of devotion, commitment and perseverance. This very ethic is what drives me to continue to write my ideas and thoughts here on my site to help show a different perspective on running and life.

UNTIL WE ARE WILLING TO FAIL WE WILL NEVER BE ABLE TO SUCCEED

In running we are always striving to be faster and stronger and better than yesterday. Some of us have given this idea a break and run to run and enjoy the sport but those racing on a yearly basis want to get those PR’s and PB’s. Sometimes a lot of runners want those personal bests but internally are not really ready to do it. When you run a race and reach that breaking point it is a scary place. A lot of runners are not willing to go past this point, but to reach that goal you have to come out of your comfort zone and do what scares you. These philosophies have been preached for hundreds of years. The great writer Ralph Waldo Emerson wrote “always do what you are afraid to do” and while he wasnt talking about running necessarily he was talking about life and well lets face it, running is a metaphor for life. The greatest thing about coming out of your comfort zone and trying to push forward in a race when it seems you have nothing in you is you will either succeed or you will fail. When the success comes it is immense joy and elation beyond at the finish line. When you fail it is rough and really, really tough at the finish line. But every runner must be here in this moment of a tough moment to reach your goals. If you havent been here you havent tried to push your limits. The best part of reaching this moment is you really grow and learn so much about yourself because it enables you to work harder than you have never worked before and you come back hungry and thirsty for success, this is life and every failure in your life should be used as motivation to be better and greater. Dont dwell on your failures because your energy must be put on what is in front of you, never behind you.

The great Michael Jordan will go down as the greatest basketball player and athlete in history. In his career he missed more than 9,000 shots, he lost almost 300 games, 26 times he was trusted to take the game winning shot and he missed, he failed over and over and over again in his life, and THIS IS WHY HE SUCCEEDS. Find a way everyday to succeed and be great. If they don’t all work out that is OK, these little failures will define your success in your life.

Keep running strong and see you at the finish line,

Ryan

1 Comment

by ryanmichaelruiz on February 17, 2012 • Permalink

Posted in Marathon Running, motivation

Tagged commitment, devotion, failure, motivation, New York City Marathon, NYC, perserverance, running, success, Verrazano Narrows Bridge

Posted by ryanmichaelruiz on February 17, 2012

http://ryanmruiz.com/2012/02/17/until-we-are-willing-to-fail-we-will-never-be-able-to-succeed/

New York I Love You.

Greetings from New York City. New York always has a special running lore attached to it. If you think about all the greatest races in running history, they always point to Boston and New York. Running the New York City Marathon has been the place where legends are born, Bill Rodgers, Alberto Salazar, Rod Dixon, Grete Waitz, Paula Radcliffe and of course the vision and idea which became New York Marathon by the great Fred Lebow. The New York Roadrunners organize more than 60 races here throughout the year and New York which has made NY a premier place to run.

One of the biggest topics here lately has been the price increase for the NYC Marathon this coming November. Ready for this? Sitting down? $250. Really? So will this keep runners away? NYC continues to be part of “the bucket list” for so many runners across the nation and globe. Chances are a once and lifetime $250 fee will be the price to pay to run this race. But what about the usual suspects like myself who here all the time? Not cool! I guess in the past the NYPD presence was funded by the city but with city budgets in turmoil the NYRR were forced to pick up the tab. So shouldn’t NYRR’s new 5 year contract with ESPN they just signed to carry the event live kind of offset the price and keep register fees down? What about the big sponsorships signed on with NYRR for the race? It appears someone is making money. Especially when 100,000 runners apply and some 48.000 pay registration fees. When you apply for the race you have to pay an $11 registration fee which is non refundable. If you are out of the country your race fee is $347. So what is registration going to be like in 5 years? $500? Most marathons are all starting to rise across the country as well. Chicago and Boston have gone up slowly but not as accelerated as NY but they are moving up. How much is too much before it starts to get out of hand?

I love the NYRR and I am a member of the NYRR and will continue to be as I love their races and they do a lot of good for the community and parks department of NYC. But this is kind of getting outrageous. When will the runners take a stand and make a statement? You decide.

3 Comments

by ryanmichaelruiz on February 15, 2012 • Permalink

Posted in Running

Tagged marathons, New York City, New York City Marathon, new york roadrunners, nyrr, running

Posted by ryanmichaelruiz on February 15, 2012

http://ryanmruiz.com/2012/02/15/new-york-i-love-you/

Love at first PACE

Repost//Sex and the Marathon: Why runners make better lovers

In light of valentine’s day, Here’s to you finding your happy place… and/or finding someone else’s.

Running & Sex

1. Some people like to do it alone, but it’s really more fun when you do it with others.
2. It’s a great cardio workout.
3. Screaming passionate positive feedback at participants is encouraged and much appreciated.
4. Correct lubrication is key. Chaffing is not cool.
5. If you don’t do it enough, you get bitchy… (well, we do!)
6. If you’re not wet when you finish, you clearly did not work hard enough (or enjoy it… or you did it in Arizona).
7. If you’re not that into it, maybe you should choose another sport… or “running” partner.
8. It gives you a great high. After a good, loooooong run, it may be difficult to think clearly.
9. It’s better done sober. After all, you do want to remember your “races.”
10. It’s hard. Hehe.

And of course, it goes without saying, it’s not a sprint, it’s a marathon.

Running Form, check yourself!

This picture is of the great Paula Radcliffe who I chose here on purpose as she probably has one of the most unusual running gaits. Right from the start of a race it appears she is dead tired, her head bounces up and down and her arms swing excessively up and down. If you watch any major marathon on TV you will always hear the commentators call out if they feel a runner is tired or working hard based on their running form, but Paula you can never tell because she looks like this from the beginning. The reason I bring Paula to your attention is because as children we naturally learn to run on our own and pick up our own natural way of running. Ideally as a coach you never want to try to change a runners form as they will more than likely decrease their ability but there are some little things you can keep in mind and make slight adjustments to help you in races and your training,

One of the biggest parts to your running form is keeping your head up. Keeping your head up will help keep the air passage way from your mouth to your lungs at full working capacity. If you have ever taken a CPR class and they lay the dummy on the ground the first thing they teach you before you provide air to the mouth is to left the head upright to open the air passage way. Think of runners who run with their head down. Their head is tilted down at the ground they are in the zone and moving along but their air passage way is kind of obstructed and blocked and they are not getting full air passage way capacity which in turn doesn’t allow them to get the most oxygen into the lungs and working muscles in the body. Another important thing to think about is in a race as you get tired in the last miles we tend to get real sloppy with our running form and the head will drop. The key is when you are tired to constantly remind yourself every mile to do a form check and keep the head up. Keep that head up and get the most of your lungs capacity to receive oxygen, it will improve your endurance.

HEY RELAX, ITS JUST A RUN

Another pointer to help you is to stay relaxed. I know this seems a little easier said than done but here are a few tips. Lets start with your hands. I want you to squeeze both hands into a really tight fist. When you have done this, keep those fists tight and swing your arms back and forth like your running motion. Do you feel how rough it is? Now loosen your fists and loosely position your fingers against your thumb almost as if you were holding a diploma with your index and middle finger touching your thumbs on each hand. Now swing your arms back and forth to mock your running form while keeping the hand nice and loose and you should see and feel the difference. During times of fatigue in a race or long run our bodies start to stress out a little and unconsciously as we get tired we tend to start tensing up and you will start to create a tight fist as you fight the miles. This will deplete your energy levels really fast. Conserve that energy and stay loose. Another is is to keep your face nice and relaxed. Uncomfortable expressions in your face will use excessive energy and take away the energy needed for your legs and the push. Short distance runners are really good at this. Ever seen a slow motion of the 100 meter race? You can see their cheeks and face just moving all around because they are so relaxed using maximum energy for the race. Again, as you fatigue, do a form check and relax the face.

Your arms? Keep them moving. As you get tired you will unconsciously start to swing your arms in the pendulum fashion you started the race or run with. Towards the end of a marathon or race you will see runners sometimes barely moving their arms. This is so important as if your arms are moving your legs will follow. If you swing your arms side to side, consider making an adjustment to swing them in a forward motion. Side to side will break forward momentum.

Uphill running is always a great challenge. You should definitely consider incorporating it into your training as it will recruit a lot of different muscle fibers and have you prepared when you encounter hills in races. Now the key with uphill running is to keep your head up and swing those arms. The effort will slow down just a bit as you don’t want to exert all your energy crushing the hill. Climbing a hill will naturally tense your body so when you get to the crest of the hill, do a form check and kind of shake it off. Shake off your arms as you continue to run and move your neck around. This will help reset the form and kind of reset the mind. It is refreshing. And don’t forget no matter how much it hurts when you get to the crest of the hill, keep it moving as you will recover and feel back to normal. Trust your yourself and your body.

Like I said, your running form is your running form and each of us are unique in your own way. Dont let anyone try to tell you that you run wrong. It has worked for you and your body has adapted to run that way. It is just the small things here I mentioned that can go a long way if you can adjust.

Keep fighting the good fight, continue to run strong and have a great day

Ryan

The path to your goals requires massive execution but massive PATIENCE

The path to your goals requires massive execution and focus on a daily basis but most of all requires massive PATIENCE. Running and training for a marathon is pretty exciting stuff. Especially if you are new to running and perhaps have found out how great it can be to accomplish a 2 mile run or even a first time 5 mile run. But sometimes we tend to let the excitement and enthusiasm take over the ego and a lot of runners will tend to overtrain believing the more they do the better they will be. The hardest part I see is runners having the hardest time taking recovery days as they feel they are missing something and maybe “falling off” their training when in reality recovery days are so key to your training and at times can be more important than running days as your body has to rest to get strong and adapt to the running and training you are putting your body through. Think about weight lifters in the gym, if they are working out their biceps on a particular day, they will never workout their biceps the next day as they know they must give the bicep a break so the muscle fibers they tore in their biceps can heal and rejuvenate. The same kind of idea applys to running. While we can run back to back days, the effort has to change from day to day so you can allow the body to make the adaptations. When you can learn to execute patience in your training you will see big gains.

If you ever have the opportunity I highly suggest you get out to Mammoth Lakes, Ca or to Boulder, Co. The training is spectacular in both of these places and just one week there running twice a day will have huge impacts on your training as the high altitude training will help your body generate and increase your red cell count which helps carry more oxygen to your body when you return back home, thus improving your running in big gains. This is why all elite athletes train in these areas on a yearly basis. In Mammoth Lakes it is amazing to see the best of the world training here. I have trained here numerous years and it is still incredible to go to the local park in Mammoth called Shady Rest Park and just sit there and watch Ryan Hall, Meb, Josh Cox, Dan Browne, and Deena Kastor do mile repeats on the grounds. They are all extremely approachable after their workouts and they talk to you about your training and theirs. It is inspirational. In Boulder the atmosphere is pretty much the same. You can sit there and watch the best athletes in the world train as they get ready for the major marathons or the Olympics. The picture above is Boulder and I wanted to share a story with you about patience. I had a conversation with the Japanese marathon coach who trains the Japanese athletes for the Olympics and it was amazing to me as they bring the athletes to Boulder to begin their training almost 4 years out from the Olympic games in which the first year of training there is no running involved. The first year out there is only dedicated to hiking up the trails and high peaks in Boulder. The idea is to build the mucles in their legs and to recruit new muscle fibers so when they begin running in their second year of training they feel they are at an advantage in creating a strong base and begin their ascent to peaking. Now that is patience and while most of us wont take a year to hike to prepare for a race I think we can take away from that story how important patience is to execute in your training.

PATIENCE IS NOT THE ABILITY TO WAIT BUT THE ABILITY TO KEEP A GOOD ATTITUDE WHILE WAITING

Focus and execution of your plan is the most imporatant element of your training and running but it also requires massive amounts of patience to allow your body and mind to adapt to the training and improve. Most elite athletes require a coach because they tend to overtrain if they dont have one. They become so overly ambitious that they feel they need more and more and more. And while most of us are not elite athletes it seems the attitude from elite athletes to middle of the pack runners is no different. You have to put your trust in your training and trust it will all come together and not allow the ambition and ego to take over which can have you do more and put yoruself in the postion to overtrain and decrease your chances of attaining your goals. I see a lot of runners bothered by the idea of taking a recovery day and feeling like it is the end of the world. I understand and have been there myself but when you see how important it is in a 5 month program or longer you will understand how it is so necessary. I read somewhere if you took a whole week off from running you actually will only lose point one percent of your athletic ability. If you think about that, it isnt much. While I am not telling you to take a week off I just want to show how one day will not kill you or your athletic ability. So if you are training for a race, coming back from an injury or getting back into training from a recent race, show some patience and treat your body right. A little patience goes a long way and will help you achieve anything you set your mind to, such is life.