An address to the University of Virginia, class of 2034:
I don't know if it's possible to be loved by a place. To feel such a sense of belonging as to have the bricks and stones themselves care for you and your wellbeing. I think I've found such a place and such a bond. These same street lights that have illuminated Grounds on many a cold winter night still reach out to me with the same loving embrace that they did twenty years ago.
These Grounds are more than just a place. They are a place full of people. Of brilliant faculty and staff who work behind the scenes to make the University what it is, of diverse people who bring new ideas and perspectives to the community of knowledge housed here, and of capable people who use their knowledge to change the world. But most importantly, of friends.
We pledged the honor code. We lit the Lawn. We stormed football fields and basketball stadiums. We walked Rugby Road and the bars at the Corner, and we drank at Foxfield. We had movie nights and deep discussions of life, love, and the future. We were friends. I can still see their faces, I can still hear their laughter.
With the passing of time, we grew apart. People moved to new cities and started new careers and families. Some friends I haven't heard from in many years, some I still keep in touch with, some I see all the time. But these experiences bound us inexorably together. We are all, forever, wahoos.
We will always have the memories and photos of times shared together, and we've all been forever changed by our time spent here. We conduct ourselves with integrity and honor, and we are loyal in our friendships. We are intellectually curious, and we excel in the pursuit of excellence.
This is not the end, It'll just be different from now on. The ties forged between us wahoos while on Grounds may be stretched thinly over time and space, but they will always be there. Remember that. This is not the end, but a new beginning.
Congratulations to you, Graduates of Mr. Jefferson's University.
Sunday, June 15, 2014
How to Trail Run
Trail running has brought be a lot of joy in my life, so I thought I should share my experience with anyone else whom might be interested in trying it out. If you aren't one of those people, you should be. Here's why:
-The health benefits. You'll lose fat, gain muscle, have more energy, and be less prone to health problems like heart attacks and diabetes. Your body will also naturally start leaning towards healthier foods and habits to accommodate the new energy requirements your body needs to meet the stresses you place on it. Not to mention how much closer you'll get to that elusive six pack.
-It's a really cheap hobby. You'll need shoes, clothing, water, and space. And that's it. No fancy and expensive equipment or facilities, and you're not limited by geographic location/climate like you are for other sports.
-Specifically for trail versus road running- even after ~6 years of running I still get self conscious when I'm going through populated areas. It's generally uncomfortable, and I'll naturally start to speed up which messes with my form and my enjoyment of the sport, which I'll get more into later. Out on the trails there are far less people to judge you, and those that are out there are there for the same reasons you are. Go for a run in minimal clothing and other runners/hikers will think nothing of it. Now for the guide...
GEAR:
-First, shorts. Don't be one of those people who tries to go for a run in basketball shorts. It's impractical and you look like an idiot. Get real running shorts. They're much more functional and will last a long time. I personally run in Nike shorts like these: http://store.nike.com/us/en_us/pd/5-raceday-running-shorts/pid-652950/pgid-1508060 . While they're expensive to get directly from Nike you can find them at places like Dick's for under $30 or less. In general, I wouldn't recommend anything longer than a 5 inch inseam. Girls are lucky in this regard, as apparently Nike running shorts are a common female fashion item so you'll have a lot more options to pick from.
-Sports bra. I know virtually nothing about these, but presumably if you're female you'll want one. The only thing I know is that you might want to be conscious of the colors you pick- if you want to run without a shirt on a rainy day, and we're training partners, definitely pick a white one.
-T-shirts. You don't need to go buy some expensive performance lightweight T-shirt, whatever standard cotton ones you have will work just fine. Just make sure it fits well i.e. not too big or small.
-Clothing for different weather conditions. In the winter you'll want to buy some long sleeve thermals, but you don't need to go buy the expensive Under Amour or Nike ones. Reebok has thermals that are much cheaper and still get the job done. While I would recommend gloves specifically made for running, you don't need to get a running beanie or something. Also in my opinion you don't necessarily need running pants or leggings, but if it floats your boat, go for it.
-Shoes. If you look at a modern pair of running shoes, they typically have extra padding in the heel and less in the forefoot. This design was implemented so that when running, your heel would hit the ground first, and then roll forward onto the mid foot and finally your toes. Turns out that's really bad for your joints. Minimalist shoes don't have that padding discrepancy. They're made so that you contact with the middle of your foot first, and then push off with your toes, which is much better for you. Try running barefoot on a grassy field. That's the sensation you want when running in trail shoes. Minimalist shoes are generally better for your joints, and they work well to prevent rolled ankles on trails. If you think about in the extreme, its a lot easier to roll an ankle wearing high heels than it is to roll an ankle while barefoot.
I personally run the New Balance MT 110 (http://www.amazon.com/New-Balance-Mens-MT110-Running/dp/B005DCLSZQ) , which have been great shoes, but they're currently out of production unfortunately (although I hear a version 2 is in the works). In general, I'd highly recommend the New Balance Minimus line of shoes (http://www.newbalance.com/NB-Minimus/minimus,default,pg.html). They perform well, look great, and aren't too hipsterish. If those aren't your cup of tea, check out http://birthdayshoes.com to find a pair that works for you or you can go talk to a sales rep at your local specialty running store and tell them your interested in minimalist shoes. In general you want a pair of shoes that are lightweight with minimal cushioning/drop between the heel and the forefoot, and in general work for you.
-Socks. First of all if you buy shoes that are advertised as wearable without socks, don't listen. I've tried it before, and believe me the smell is unbearable. You don't need to buy specialized running socks, general athletic ones will do. You might want to also consider mid-calf socks- if you're running through high grass they can protect you from ticks, mud, and the general ichiness of grass.
-Also, you'll probably want a running watch. No need to go crazy expensive here- I've always run with a straightforward, $40 Timex Ironman Watch. My last one lasted 4 years.
TIPS AND TRICKS:
-One of the first things I usually notice about a new distance runner's form is their arm swings. You want to relax your arms and upper body, having your hands swing from hips-to-nips, no lower and no higher.
-For your stride, you want your feet to be contacting the ground in a vertical line with, or even a little behind their respective knees. Over-striding can lead to joint problems. Other than this and the above bullet, I don't have much advice on form. Youtube search running form if you want to learn more. Also, theres a thing out there called "chi running". I haven't looked much into it, but from what I've seen it sounded like bullshit. For the most part, do whatever comes naturally for you.
-You'll generally want to keep your eyes on the trail 5 to 10 feet in front of you to watch out for roots, rocks, and other obstacles.
-Pace. Imagine yourself at a dead sprint, giving 100% effort. Now, cut that in half to about 50% to 55%- thats generally the speed you want to be going. It's impractical to try and speed run trails because of all the roots, rocks, logs, and creeks you'll have to deal with.
-Dealing with wildlife. Good luck. These encounters are random and occasionally really scary. I've dealt with/seen snakes, foxes, coyotes, deer, ticks, bugs, tons of spider webs, and even a bald eagle once. All I can say is use your head. Try not to venture too far off the beaten path, maybe wear bug spray, and don't be stupid. Unless you openly attack something, whatever it is will generally leave you alone. Also, snakes are a lot faster on land and in water than you might think. If theres one on the trail ahead of you, don't just stand there and stare at it. Also also, always check yourself after, and occasionally during a run for ticks (especially if you've just gone through high grass). Lyme disease sucks.
-Running buddies. Definitely find one if you can, preferably one that runs at about your pace/schedule and that you get along with. Its awesome to have a friend out there with you. You'll have tons of shared experiences/inside jokes together from the time you spend together, you'll motivate each other, and its amazing how much you'll learn about each other.
-Explore. One of the best things about trails is how one will often branch into multiple. Go explore. The worst that can happen is that you have to later retrace your steps.
-I strongly advise against running with headphones and music. First, they might drown out things you need to hear, like thunder off in the distance for example. Second, music will skew the pace you run at. You will naturally tend towards the tempo of the song you're listening to, which may be slower or faster than you should be going. Finally, I think it detracts from the general experience of trail running. It's awesome listening to the sounds of birds, the wind, flowing water, etc.
-Plan out your food schedule according to your own needs. For example, I know that I typically need 2-2.5 hours to digest a meal before I can run, but I also know I shouldn't run on a totally empty stomach or I won't have any energy. Find out what works best for you and act accordingly.
-This is the most important bullet of this entire article for someone interested in trail running. Run with joy. Do what feels best so that you actually enjoy going to runs. This might mean slowing down if you're winded, take a walking break, or even just taking a day off. If your runs hurt, if they're sucking, chances are you're going too fast. Slow down and enjoy the ride. Similar to this idea is the idea of NOT setting goals in terms of pace, distance, etc. The problem with setting running goals is that running becomes a means instead of an end. Once the end is met, the means fades away. If you run because you truly enjoy it, you'll run no matter what the conditions are or how bad you're feeling, because you love it for what it is, not what it can give you. Try running without a watch to run by feel. If you run with joy, you'll have gained a passion that will last your lifetime.
I'll leave you with a few trail running youtube videos I enjoy:
https://www.youtube.com/watch?v=yOfkwA26hrY
https://www.youtube.com/watch?v=D3lhdeLrjZs
https://www.youtube.com/watch?v=Z_Z1-smRsoU
If those don't give you a trail running boner (especially that first one), I don't know what will.
Happy trails!
-The health benefits. You'll lose fat, gain muscle, have more energy, and be less prone to health problems like heart attacks and diabetes. Your body will also naturally start leaning towards healthier foods and habits to accommodate the new energy requirements your body needs to meet the stresses you place on it. Not to mention how much closer you'll get to that elusive six pack.
-It's a really cheap hobby. You'll need shoes, clothing, water, and space. And that's it. No fancy and expensive equipment or facilities, and you're not limited by geographic location/climate like you are for other sports.
-Specifically for trail versus road running- even after ~6 years of running I still get self conscious when I'm going through populated areas. It's generally uncomfortable, and I'll naturally start to speed up which messes with my form and my enjoyment of the sport, which I'll get more into later. Out on the trails there are far less people to judge you, and those that are out there are there for the same reasons you are. Go for a run in minimal clothing and other runners/hikers will think nothing of it. Now for the guide...
GEAR:
-First, shorts. Don't be one of those people who tries to go for a run in basketball shorts. It's impractical and you look like an idiot. Get real running shorts. They're much more functional and will last a long time. I personally run in Nike shorts like these: http://store.nike.com/us/en_us/pd/5-raceday-running-shorts/pid-652950/pgid-1508060 . While they're expensive to get directly from Nike you can find them at places like Dick's for under $30 or less. In general, I wouldn't recommend anything longer than a 5 inch inseam. Girls are lucky in this regard, as apparently Nike running shorts are a common female fashion item so you'll have a lot more options to pick from.
-Sports bra. I know virtually nothing about these, but presumably if you're female you'll want one. The only thing I know is that you might want to be conscious of the colors you pick- if you want to run without a shirt on a rainy day, and we're training partners, definitely pick a white one.
-T-shirts. You don't need to go buy some expensive performance lightweight T-shirt, whatever standard cotton ones you have will work just fine. Just make sure it fits well i.e. not too big or small.
-Clothing for different weather conditions. In the winter you'll want to buy some long sleeve thermals, but you don't need to go buy the expensive Under Amour or Nike ones. Reebok has thermals that are much cheaper and still get the job done. While I would recommend gloves specifically made for running, you don't need to get a running beanie or something. Also in my opinion you don't necessarily need running pants or leggings, but if it floats your boat, go for it.
-Shoes. If you look at a modern pair of running shoes, they typically have extra padding in the heel and less in the forefoot. This design was implemented so that when running, your heel would hit the ground first, and then roll forward onto the mid foot and finally your toes. Turns out that's really bad for your joints. Minimalist shoes don't have that padding discrepancy. They're made so that you contact with the middle of your foot first, and then push off with your toes, which is much better for you. Try running barefoot on a grassy field. That's the sensation you want when running in trail shoes. Minimalist shoes are generally better for your joints, and they work well to prevent rolled ankles on trails. If you think about in the extreme, its a lot easier to roll an ankle wearing high heels than it is to roll an ankle while barefoot.
I personally run the New Balance MT 110 (http://www.amazon.com/New-Balance-Mens-MT110-Running/dp/B005DCLSZQ) , which have been great shoes, but they're currently out of production unfortunately (although I hear a version 2 is in the works). In general, I'd highly recommend the New Balance Minimus line of shoes (http://www.newbalance.com/NB-Minimus/minimus,default,pg.html). They perform well, look great, and aren't too hipsterish. If those aren't your cup of tea, check out http://birthdayshoes.com to find a pair that works for you or you can go talk to a sales rep at your local specialty running store and tell them your interested in minimalist shoes. In general you want a pair of shoes that are lightweight with minimal cushioning/drop between the heel and the forefoot, and in general work for you.
-Socks. First of all if you buy shoes that are advertised as wearable without socks, don't listen. I've tried it before, and believe me the smell is unbearable. You don't need to buy specialized running socks, general athletic ones will do. You might want to also consider mid-calf socks- if you're running through high grass they can protect you from ticks, mud, and the general ichiness of grass.
-Also, you'll probably want a running watch. No need to go crazy expensive here- I've always run with a straightforward, $40 Timex Ironman Watch. My last one lasted 4 years.
TIPS AND TRICKS:
-One of the first things I usually notice about a new distance runner's form is their arm swings. You want to relax your arms and upper body, having your hands swing from hips-to-nips, no lower and no higher.
-For your stride, you want your feet to be contacting the ground in a vertical line with, or even a little behind their respective knees. Over-striding can lead to joint problems. Other than this and the above bullet, I don't have much advice on form. Youtube search running form if you want to learn more. Also, theres a thing out there called "chi running". I haven't looked much into it, but from what I've seen it sounded like bullshit. For the most part, do whatever comes naturally for you.
-You'll generally want to keep your eyes on the trail 5 to 10 feet in front of you to watch out for roots, rocks, and other obstacles.
-Pace. Imagine yourself at a dead sprint, giving 100% effort. Now, cut that in half to about 50% to 55%- thats generally the speed you want to be going. It's impractical to try and speed run trails because of all the roots, rocks, logs, and creeks you'll have to deal with.
-Dealing with wildlife. Good luck. These encounters are random and occasionally really scary. I've dealt with/seen snakes, foxes, coyotes, deer, ticks, bugs, tons of spider webs, and even a bald eagle once. All I can say is use your head. Try not to venture too far off the beaten path, maybe wear bug spray, and don't be stupid. Unless you openly attack something, whatever it is will generally leave you alone. Also, snakes are a lot faster on land and in water than you might think. If theres one on the trail ahead of you, don't just stand there and stare at it. Also also, always check yourself after, and occasionally during a run for ticks (especially if you've just gone through high grass). Lyme disease sucks.
-Running buddies. Definitely find one if you can, preferably one that runs at about your pace/schedule and that you get along with. Its awesome to have a friend out there with you. You'll have tons of shared experiences/inside jokes together from the time you spend together, you'll motivate each other, and its amazing how much you'll learn about each other.
-Explore. One of the best things about trails is how one will often branch into multiple. Go explore. The worst that can happen is that you have to later retrace your steps.
-I strongly advise against running with headphones and music. First, they might drown out things you need to hear, like thunder off in the distance for example. Second, music will skew the pace you run at. You will naturally tend towards the tempo of the song you're listening to, which may be slower or faster than you should be going. Finally, I think it detracts from the general experience of trail running. It's awesome listening to the sounds of birds, the wind, flowing water, etc.
-Plan out your food schedule according to your own needs. For example, I know that I typically need 2-2.5 hours to digest a meal before I can run, but I also know I shouldn't run on a totally empty stomach or I won't have any energy. Find out what works best for you and act accordingly.
-This is the most important bullet of this entire article for someone interested in trail running. Run with joy. Do what feels best so that you actually enjoy going to runs. This might mean slowing down if you're winded, take a walking break, or even just taking a day off. If your runs hurt, if they're sucking, chances are you're going too fast. Slow down and enjoy the ride. Similar to this idea is the idea of NOT setting goals in terms of pace, distance, etc. The problem with setting running goals is that running becomes a means instead of an end. Once the end is met, the means fades away. If you run because you truly enjoy it, you'll run no matter what the conditions are or how bad you're feeling, because you love it for what it is, not what it can give you. Try running without a watch to run by feel. If you run with joy, you'll have gained a passion that will last your lifetime.
I'll leave you with a few trail running youtube videos I enjoy:
https://www.youtube.com/watch?v=yOfkwA26hrY
https://www.youtube.com/watch?v=D3lhdeLrjZs
https://www.youtube.com/watch?v=Z_Z1-smRsoU
If those don't give you a trail running boner (especially that first one), I don't know what will.
Happy trails!
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