Posts Tagged ‘run’

How I fixed it.

Altra Viho shoes. Something stabbed my foot, drew blood. But I couldn’t see or find anything inside, even after taking out the insole. I had to actually run in the shoe, putting a lot of weight on it, to even get to the point where it would poke me.

Much searching on the sole found a little dot that looked like it might be the culprit. Scraping it with a straight pin suggested it was the only hard thing in the vicinity. It offered resistance, gave a little click when I forced the pinpoint across it.

Decided to try it. I used a 1/16″ drill bit, smallest I had, with an electric power drill. Tried to drill right on target, but couldn’t be sure. I thought about using a hot needle instead, but I was afraid the spike would get stuck in the melted rubber and might remain there, undetectable. Also that a hot needle might make an even bigger hole than the drill bit. Which I think was probably true: when I pulled the drill bit out, the rubber around the hole swelled to pretty much fill it. The remaining hole is tiny. I’ll still dab a bit of Shoe Goo on it.

In the fragments the drill bit brought out, I thought I might have seen something, but I couldn’t be sure. Turned the shoe over and looked inside. The drill had poked the thorn up into the inside of the shoe. There it was, about a quarter-inch of it. I reached in with needlenose pliers and pulled it out.

So there you are. Layman’s hardware to the rescue. I would have used hammer and screwdriver too, if I had seen a way. And saved maybe $15-20 in shoe repair.

I am a runner. I am not your coach, doctor, or therapist. You need to see any and all professionals whose advice may be relevant to your situation, and you should believe them rather than me if we disagree.

There are many good sites on how to be a runner. This blog post is not the first or only page you should consult.

My purpose here is simple. I am offering suggestions and opinions arising from my own observations and experience. I hope my remarks aid in understanding and applying the advice of others. Please feel free to disagree with my words, or to add your own, in the Comments section (below).

Contents

Clothing and Luggage
Injuries and Shoes
Hydration and Food
Lights
Weapons and Other Gear
How to Get Started

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Clothing and Luggage

Do not wear heavy clothes on a hot day, in hopes of losing water weight. That poses a real risk of dehydration plus overheating (e.g., heat stroke). If you want to take the risks associated with losing a lot of water weight, learn to run distances. You can lose several pounds in a single long run. And then it will come right back, as it should, when you end the run and start sucking down the Gatorade, or some other mix of salts and liquid.

Excessive heat triggers cardiological issues for me, so I err on the cool side. From that perspective, my advice is: don’t overdress. Realize that you will warm up within the first half-mile or mile of running – or if you don’t, you really may be underdressed. I wear a mesh sleeveless shirt down to 65°F, a short-sleeved T-shirt down to around 55°F, and a long-sleeved T-shirt down into the thirties, with another optional short-sleeved T-shirt as an underlayer, depending on wind and other factors. At still lower temperatures, a windbreaker and a possible additional layer may help. I’d favor multiple layers that I can add or shed. I don’t know if I’ve ever worn a coat on a run.

Windbreakers: I prefer a zipper rather than a pullover for venting. If I wanted to drag one along just in case, I could consider the packable kind; the self-contained pack on my old Turfer has belt loops. You can get a snug-fitting backpack that works for running, but ideally your windbreaker could squeeze into a no-bounce fanny pack. There are slim fanny packs that hold little more than a phone; an alternative for the phone is a bicep strap. A loaded backpack may change the weight and motion dynamic, provoking joint and leg muscle issues. It may be best to ease into that sort of thing, gradually building up familiarity with rising weight and distance. An option for some is to park one’s stuff in a locker at the gym, and start the run from there.

When temperatures drop into the low thirties, I add tights under my running shorts. (Rather than shorts, I wear swim trunks, because they typically offer a rear pocket.) In the twenties, I replace those with wind pants. A layer of silk or polyester thermal underwear may become advisable below 20°F, depending on wind. A second thermal layer and face mask may be advisable below zero. You can run in a wind at -20°F; you just had probably better keep moving. The adage here is: There is no bad weather. There are just bad clothing choices.

Nylon or silk glove liners can give your hands a bit of protection from cold air, without requiring much space in your pockets. So can a greasy layer of Vaseline – but don’t use it with nylon. A headband is usually enough to ward off earaches, from 50°F down into the thirties at least. Below that, a good fleece hat will keep you warm on anything short of Mars.

If you’re like me, what you lose in skin comfort at colder temperatures, you gain in improved breathing comfort. Goodbye humidity, mold, and random heat-baked pollutants; hello crisp, fresh air. I wouldn’t want to deny the pleasure of a run in a summer thunderstorm. But there is never a sure thing: one time in Wisconsin, the thunderstorm turned into hail. I was lucky it was small hail. It would have been a good time to have a hat.

Injuries and Shoes

To many people, “injury” means the same as “accident.” Not so in running. For a runner, an injury is just something that is injured. So if you’re running down the street and suddenly you pull a calf muscle, that’s an injury.

Probably the best way to get an injury is to overdo it. If you want to be a runner, don’t overdo it. That is the classic beginner’s mistake.

It’s not a question of whether you’re strong or eager. The simple problem is that the start is when your body is least ready. If you injure yourself, you may be out of commission for months. If you feel impatient now, just imagine how impatient you’ll be then.

In the worst case, you can injure yourself permanently. I did that with my right calf. That problem is still with me, 15 years later. It took 10 years to figure out a workaround, a way to prevent it from interrupting runs, often and seemingly at random, to the point where I feared I might never again be able to run regularly.

The general advice, subject to revision for individual cases, is to increase your running distance by 10% per week. Many interpret that in terms of the total: raise a five-mile week to 5.5 miles next week. I interpret it in terms of each individual run: raise your ability to run a mile, this week, to 1.1 miles next week. At five or six miles, maybe just start adding in terms of round miles: your longest run next week can be up to six or seven miles. That seems consistent with many gradual marathon training plans.

Running in a weakened state may increase your risk of injury. It also makes runs less fun. Your body needs rest, not only to build and repair muscles and other tissues, but also to restore your glycogen level.

There are injuries available for everyone. WebMD emphasizes the basic point: stress fractures are “often due to working too hard before your body gets used to a new activity”; shin splints “are common after changing your workout, such as running longer distances or increasing the number of days you run, too quickly”; Achilles tendinitis “is usually caused by repetitive stress … [due to] too much distance.” People who are overweight when they start may want to observe some special precautions.

In short, take it easy and build up gradually. Note, however, that not all injuries require or benefit from time off. You have to get to know your own history. For instance, I sprained my right ankle when I was 15, stepping off a pickup truck’s tailgate while carrying a 75-lb. pack of asphalt roofing shingles. That injury almost never bothers me except when I’m first starting to run, after a period of weeks or months off. The solution in that case is not to stop running and wait for it to feel better. It never will: the pain will return, every time I try to resume running. The solution is to run through it. Within a short time – sometimes within just a minute or two – it goes away.

I have a similar problem with my left knee. Sometimes it aches. The solution there seems to be better (especially faster and lighter) running – not, say, backpacking up hills with a heavy load. Taking a year off, as I did one time, didn’t help it at all. That injury originated in New York City in 1987, when a driver T-boned me at the entrance to the Lincoln Tunnel. At first, I couldn’t walk. It recovered in a few days – but the potential for issues has been there ever since.

It’s been a while, but I know sometimes new runners can get painful sideaches. Among the suggestions offered by various sources, I found that I could often avoid these by running faster – over a shorter distance, if necessary – until I stopped getting them.

They say motion is lotion. If you can find a way to get the joints and muscles moving, and keep them moving without pain, your body will produce natural painkillers that will tend to make it easier to keep moving. Unfortunately, that will only work for some injuries. You may have to figure out, the hard way, whether taking it easy helps, or whether trying to run through it aggravates the problem. Going to a specialist may help, but they can’t always identify the issue, or prescribe anything that may help.

I became somewhat less fond of specialists when an orthopedic intern treated my running like something that couldn’t continue because I was so terribly old. I suppose people in less-than-perfect would be at risk of similar treatment in some places. Discouragement is one thing you don’t need when you’re just starting out. Not to deny that I can be guilty of it too. I saw an obese guy on the trail one time, trying to run. I felt guilty that I didn’t turn around, run beside him, and offer him some advice on starting slowly. Maybe that would have been helpful. But a year or so later, I saw what was, I think, the same guy, and now he was just beefy and strong-looking, still charging ahead with that same determined look on his face.

Cross-training is another way to reduce the risk of injury; indeed, Runner’s World says that injury prevention is the number one benefit of cross-training. The general idea is that you are working the same or related muscles in a different way. According to Marathon Handbook, great cross-training activities for runners include weightlifting, swimming and aqua jogging, biking, yoga and pilates, elliptical, walking, hiking, golf, and team sports. My own favorite form of cross-training is riding my Razor push scooter up and down the hills at 3 AM, when I have the streets to myself. If you have a cross-training activity that you really enjoy, you may find it relatively easy to make it your primary form of activity (rather than skipping exercise altogether) when injuries prevent you from running. An example: people who have knee replacement surgery often transition to biking as their primary form of exercise. Biking evidently places less stress on the knee.

Shoes are important. There is no one-size-fits-all. I always thought I was a size 13. It took a long time to realize that size 14 caused fewer issues – such as toes jammed up against the ends of the shoes, making my toenails turn black and fall off.

Cushioning is another shoe issue. After assorted foot and knee problems, I wound up becoming an Altra customer, using relatively flat-soled models without a ton of cushioning or heel lift or arch support – most recently the Escalante Racer ’19, before that the Altra One 2.5. I think the Escalantes were warranted for only 300 miles, and WebMD advises that shoes “are recommended to last for [only] a certain mileage.” But I put 1,600 miles of running and another thousand miles of walking on those Escalantes. You know, if it works, don’t fix it.

I think it may have stopped working, though. A few months ago, I came down with plantar fasciitis. While my post concluded that the plantar fasciitis boot was an integral part of my solution back in 2013, this time I seem to be holding it at bay with heel drops for 45 seconds, four or five times a day (see RunningPhysio). I realized the jig was up for the Escalantes when water began coming in through the sole. Now they’re my house slippers, with laces tied permanently to make them slip-ons. I hope my new Altra Vihos are not too much of a transition.

(I don’t get any payments from anyone – other than readers who make a very welcome donation – for anything in my blogs. I say that I’m using Altras simply because that’s the truth. I got the Vihos (no longer generally available) for $50. Comparable Escalantes are at least $100.)

I’ll just add a suggestion that, for best results with long laces, don’t tape them or tie them in a granny knot to keep them from unraveling. Just make the loops long, when you tie them, and tuck those long loops under the crosshatched laces ahead of the knot. Then they won’t get tangled in your bike pedals or chain; they will never come untied; and if you do it right, you can untie them in the dark without creating a worse knot, just by pulling on one of the loose ends.

Hydration and Food

Don’t overhydrate. Some runners actually gain weight, during a run, because they drink more liquid than they lose in sweat and pee. Hyponatremia is the word for excessive loss of blood sodium. This can happen when you consume too much water, thereby diluting the nutrients in your blood. According to Human Kinetics, exercise-induced hyponatremia resulting in as little as a 1% weight gain can impair performance, and a gain of 6% is likely to be fatal.

I never carry liquids. I don’t want the weight sloshing around and putting weird stresses on my knees or other joints. I want that skin on my back to be exposed to cooling air, not kept warm by a Camelbak bladder. Possibly the liquid would help on a long, hot run. For me, that might be above 15 miles, above 65°F. I try to avoid long, hot runs.

No doubt there’s a point when you need food. I have to balance that against the risk of stomach upset – which, in the worst cases, can incapacitate you. My solution is to virtually never run with food in my stomach. If I really needed fuel at runtime, I would consider a sugary beverage. But that doesn’t happen. I just don’t run within at least three (preferably, five or more) hours after a meal. Unless I’ve eaten a lot, or have eaten something hard to digest, that is apparently long enough for the stomach to empty out. I don’t eat until the run is over.

I also tend to be careful about not drinking too much, too quickly. One time, after a 20-mile run in Colorado, I went into a convenience store, bought a quart of Gatorade, and slurped it down on the bus ride home – and then promptly barfed it right back into the bag it came in. Fortunately, the bag had no holes. So I just carried a bag full of barfed Gatorade for a 20-mile bus ride. The bus driver was keeping an eye on me in his rearview mirror. I suppose I could have tried to redrink it.

When food leaves your stomach, it goes into your small intestine. It can stay there for some hours. If you already have some internal or external fat, even a smallish amount of food in the small intestine can make you feel really full and/or fat. The solution here seems to be, lose the fat if you can, so as to enable yourself to run, five or ten hours after a meal, without feeling full or fat.

Feeling full or fat seems to be more of a problem at the start. After a mile or two, it’s less of a burden, at least for me: I’m skinny. I don’t know what heavier people experience.

When food leaves your small intestine, it goes into your large intestine (a/k/a colon). Now we’re approaching pooptime. Going for a run is a great way to discover that you really need to use a toilet. When you run in the middle of the night, you learn the locations of all the Porta-potties and the 24-hour gas stations and hotels with public restrooms. Nobody wants a runs run.

For that, I have three precautions. First, realize that switching from a run to a walk can quickly diminish the desperate desire to defecate. Second, if there’s a chance you’ll be using a Porta-potty or taking a dump in the weeds, carry a Handi-Wipe. I use the individually packaged ones, but a bulk-packaged Wet Wipe in a Ziploc bag would work too.

Third, use a glycerin suppository before your run. This is an inexpensive, soft, crayon- or cone-shaped stick composed of a carbohydrate that dissolves in your colon. The trick is getting it there. The advice seems to be, bend over, make like you’re going to poop, push the thing up your butt at least a half-finger length, and then hold off pooping as long as you can. Five minutes may be more than enough. It won’t start a bowel movement, nor will it clear out everything, every time; but it can reduce the odds of needing a toilet during your run. Note that people have also suggested other solutions.

Lights

It may seem obvious that, if you run at night, you should wear a ton of lights to make sure that everyone within a three-block radius can see you. I don’t do that. I have a few reasons. One is that, when you run in the wee hours, there isn’t a lot of traffic. It’s not hard to avoid vehicles.

There will be the occasional self-righteous drunk driver who flashes his/her brights at you, to let you know that s/he was able to see you but might not have noticed you in some alternate universe. The greater concern is the occasional psychopath who may want to kidnap or take a random shot at you. Better not to advertise your existence. If I have to run from someone, I don’t want to be trying to turn off all my lights at the same time.

Where I live, the bars close at 2 AM, and the last survivors slowly abandon their parking lots. By 2:30 the streets are dead. Then you’ve got a quiet hour and a half, or more, before the uptight early morning restaurant-opening hyper-caffeinated workers hit the road. They will be ready to hit you, if you are four millimeters away from the part of the roadway where they think you belong; but they aren’t impaired and they aren’t pathological per se. Better still, there usually aren’t many of them. Then things quiet down again, until sometime after 5. The schedule runs a bit later on Saturday morning, and much later on Sunday morning.

Another reason for disliking lights is that they screw up your night vision. You find you can only see what’s lit – which is not great, if you’re moving fast enough to deny a long advance look at obstacles. There is the occasional spot that lacks illumination from street lights, headlights, and light pollution. For that, a headlamp could be useful. But you would still ideally not have to wear it constantly, thereby drawing bugs into your eyes and giving you a headache, especially if you’ve got its strap pulled tight to keep it from bouncing around.

You may also have to wear a headlamp, so as to use the dark and unsafe sidewalk, if the police in your city threaten you with anything like my experience of a bored cop who gave me a warning ticket for running along the edge of a deserted street in the middle of the night. Generally, though, night vision is the better solution.

You don’t need lights for running in the daytime, but in some situations a strobe or other attention-getting light could save your life. The problem with daytime running is that drivers are constantly pulling out of driveways and side streets onto the main roadway. They commonly launch their vehicles right across the sidewalk before they come to a stop. So if you are running down the sidewalk at the wrong moment, they will knock you out into oncoming traffic, in front of a speeding vehicle that will kill you.

For this, one solution is to run on the same side of the street as oncoming traffic, so that the driver who has lurched out from a side street will be looking in your direction for oncoming vehicles, and thus could at least theoretically see you coming. No guarantees on that one: they are looking for vehicles, not runners, and can therefore look right past you. Another solution is to veer out as far into the street as you can – again risking a ticket from a bored cop – so as to get more fully into the driver’s line of sight, and to give yourself a bit of space to work with, in case they do happen to hit the gas just as you’re crossing in front of them. Really bright flashing lights could be an aid in that case. So could a whistle, worn on a cord around your neck.

Despite my precautions and experience, I did face a risk of death one night, a few months back. I was running along a street with no sidewalk. A driver came toward me – and then he veered off the road, heading directly at me. There was a wall to my left: no exit. Possibly a boatload of flashing lights would have caught his attention – but not if he was too intoxicated to get it together, or if he had simply fallen asleep or passed out at the wheel. I was running past a few trees, but they did not seem thick enough, individually or collectively, to stop a vehicle at his speed. My only real solution was to dash across to the other side of the street as soon as I saw the problem. But I wasn’t on-the-ball enough to do that. What saved me was luck: he got his vehicle back on the street and went roaring past.

Weapons and Other Gear

It may make sense to carry a suitable gun if you run through areas where bears, mountain lions, or wild pigs are a risk. This depends on circumstances: mountain lions and wild pigs can be found, and may be bold, even within urban areas. For the most part, a knife or animal mace may be more than enough. Even a pack of coyotes is very unlikely to attack you.

Smaller animals (e.g., opossums, raccoons) are almost always afraid of you. I did become acquainted, over a period of months, with a territorial skunk who would come marching right at me – unlike most of them, who can’t hear very well but who will run a half-mile back to safety once they do notice your presence. Deer vary: some, especially bucks, will warily stand their ground, or slowly retreat a bit; others run like hell as soon as they see you. Little grey foxes in my vicinity are about as wary as stray cats. I have twice encountered a very self-assured red fox who does not seem to care whether I am there or not, as he chases those same cats. I did have an owl or buzzard flap his wings right above my head one time – I think he may have been close to clawing me – but I put my hands up; he tried again and I responded again; and then he left, no weapon needed.

In theory, a knife could also be useful for scaring or perhaps actually injuring an aggressive human. But there is a risk that the attacker has a gun, and that pulling your knife gives him/her a self-defense excuse for using it. Carrying a gun could be even more of an accident waiting to happen, if there is any chance that you would use it without thinking, in a moment of anger – because your friendly local motorists are going to give you some of those, as they indulge their usually distracted but sometimes deliberate efforts to kill you.

It’s probably a good idea to carry a phone, turned on, if you run at night. In my ten years of night running, I haven’t needed to make a single emergency call on my own behalf. I could have used a good video camera, when I was biking at these hours, because there were a few truly close calls, when I was nearly sideswiped by apparently intoxicated and/or psychopathic drivers. It seems, unfortunately, that the camera tech is still not good enough to capture sharp nighttime video. I have however seen the occasional car wreck. With one exception, the cops or other first responders beat me there. In that exception, the people were already dead, run over by a dump truck driver who fell asleep at the wheel. There could be a late-night emergency in which a phone could save a life.

Carrying a radio is an entertainment option, though phones can typically serve the same purposes. When using a radio or other device to play audio in the company of others (e.g., on a busy sidewalk or in a well-used park, or in the quiet hours of the night), earphones are the essential alternative to rudely imposing your tastes on everyone else and turning nature into an extension of a street downtown.

Other than that, you might want to carry plastic bags to protect electrical devices in case of rain; cough drops or candy for your throat, or for a bit of emergency energy; cash or a card, sufficient to buy Gatorade or a bus ride home; an ID card if stopped by police (though I’ve gotten by with just a photocopy of my driver’s license, which you can laminate with clear Contact paper); and the entry cards or keys for your gym or any other place where you’d want to stop off, for shower or restroom use or otherwise, before or after your run.

How to Get Started

The first rule: start when you’re young. There have been amazing exceptions (e.g., Kathy Martin). But for the most part, the younger you are when you begin, the more likely you are to view running, not as a chore, but rather as an intrinsic part of who you are. You’ll be more inclined to fight your way back to it, in midlife and even in old age, when life’s inevitable injuries and other interruptions would give you an excuse to quit – like the many people I have met who have claimed that sore knees or other maladies required them to hang up their sneakers. If you start before you accumulate any major problems with joints, muscles, tendons, or ligaments, you will have a clearer understanding of how such injuries change you, and you’ll be better equipped to figure out what treatments help.

The second rule: don’t overdo it (see above).

The third rule: don’t run to lose weight. That makes it a chore, and we tend to avoid chores. When you get to the point of wanting to run (see rule 4, below), weight control will likely become less of an issue. That may not be true if you’re addicted to Twinkies. It also won’t work if running becomes something that you reward by eating. I’ve been there. I sympathize.

The fourth rule: run because you like it. If you don’t like it, find a way to enjoy it and keep at it. Allow months for this. Simple walking or other outdoor exposure can help with that. I find that, the more I’m outside, the more I want to stay outside. When walking several miles is no longer a big deal, the thought of jogging a city block may be less intimidating. It’s OK to do little sprints. In fact, interval training is supposedly as good for you as continuous running.

Running is most appealing when the location is fun. As discussed in another post, that can mean trail running instead of just staying on the streets. It probably means mixing up the distances you cover – ranging from attempts at a fast quarter-mile up to half-marathons and beyond – and doing your best with each, instead of always plodding through the same three-mile (or whatever) trudge. It can mean running in parks or out in the countryside, instead of the city, and choosing city routes that are interesting, that let you enjoy new places. Bus running is an option: take the city bus out to your starting point, or back from your ending point. Google Maps, Street View, and Earth are your friend, for purposes of finding new places to explore without getting stuck in cul-de-sacs.

I had a really pleasant 18-miler, a few weeks ago, at 5 AM on a Sunday. It wasn’t anything spectacular; I just happened to be on a road that had airport activity (specifically, FedEx and DHL terminals) on the right side, and a freight train waiting at a siding on the left side. I caught up with the train at about the time that it started to move. So as I ran alongside it, it began to make noises and then began picking up speed until I couldn’t keep up. Simple events can be surprisingly entertaining when there’s not a lot going on.

Speaking of which, don’t expect that your mind will immediately find enough stimulation to carry you through a three-hour run without boredom. Music and podcasts are a possibility. I’ve never used them. I don’t want anything preventing me from the occasional social contact with others on the trail, and I sure don’t want to get lost in my head, or otherwise miss warning sounds (e.g., the sound of car tires catching up from behind). I fear that a fair number of fine would-be runners have been buried with their headphones.

Keeping at it means surviving disappointments. I meant well when I donated blood, and I donated regularly for years. But I backed off after one bad experience, when Red Cross personnel deceived me regarding the type of procedure I was experiencing. At my age, that episode seems to have had permanent deleterious effects on my running. The next time I donated blood, years later, was more straightforward – but by then, age and cardiac conditions meant that I lost the entire running season (i.e., the short San Antonio winter, which is the only time when I can run full-tilt) to a very slow recovery of my strength. I lost a year to caution after my experience with atrial flutter, and another year to caution after my knee started aching. And so on.

The really surprising thing is that such things don’t happen so much anymore. You’d think I’m getting older, I should be losing more time to injuries and complications, but it seems to be the other way around: I seem to have accumulated enough relevant experience to avoid most of the events that would impair my running.

Some time back – maybe while I was researching my posts on sleep issues or on heart problems related to distance running – I came across research suggesting that people who slept fewer hours at night – or maybe it was people who slept in the daytime – tended to have more problems with gaining weight. The suggestion at the time, as I recall, was that maybe they were more inclined to snack, late at night.

That could be. But an article in Popular Mechanics (Leman, 2022) cites a study by Mason et al. (PNAS, 2022), investigating the effects of ambient light during one’s sleep. Northwestern University (Paul, 2022) elaborates on that study, explaining that human physiology responds to light at night as it does in daytime:

[L]ight exposure during daytime increases heart rate via activation of the sympathetic nervous system, which kicks your heart into high gear and heightens alertness to meet the challenges of the day. …

Investigators found insulin resistance occurred the morning after people slept in a light room. Insulin resistance is when cells in your muscles, fat and live don’t respond well to insulin and can’t use glucose from your blood for energy. To make up for it, your pancreas makes more insulin. Over time, your blood sugar goes up.

An earlier study published in JAMA Internal Medicine looked at a large population of healthy people who had exposure to light during sleep. They were more overweight and obese ….

The study tested the effect of sleeping with 100 lux (moderate light) compared to 3 lux (dim light) in participants over a single night. …

Tips to reduce light during sleep

Don’t turn lights on. If you need to have a light on (which older adults may want for safety), make it a dim light that is closer to the floor.
Color is important. Amber or a red/orange light is less stimulating for the brain. Don’t use white or blue light and keep it far away from the sleeping person.
Blackout shades or eye masks are good if you can’t control the outdoor light. Move your bed so the outdoor light isn’t shining on your face.

According to Wikipedia (see ScopeCalc), the 3 lux level tested in that study would be similar to the brightness outdoors at the dark limit of civil twilight – that is, when you can just barely see outdoor objects clearly enough to get by without artificial lighting, roughly a half-hour before sunrise or a half-hour after sunset (in a location without light pollution).

The 100 lux level would be comparable to a very dark overcast day, or a little brighter than an office building hallway. Paul (2022) seemed to feel that a TV screen (or, presumably, a computer monitor) would be bright enough to have such effects. Again quoting one of the study authors, “If you’re able to see things really well, it’s probably too light.” Popular Mechanics (Leman, 2022) suggested using a night light rather than a lamp, and arranging things so that no lights are directly visible from the bed.

My thought, upon reading these materials, was that sleeping with too much light – due to either lights in the room or daytime sleeping without blackout curtains – could stimulate weight gain, regardless of snacking, because of the physiological effects of exposure to light. To me, as a person who runs at night during the hot months, and who feels moreover that his metabolism has changed within the past few years, this research did support the common-sense conclusion that I should make sure the bedroom stays dark during sleep hours.

Contents

How Laws Work
The War on Runners
Laws on Using the Sidewalk
Why Run in the Street?
Why Run at Night?
Ticketed for Being a Runner
Ticketed by a Shavano Park Officer Defying the Governor’s Order to Wear a Mask During the COVID-19 Pandemic
Epilogue

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How Laws Work

I am a lawyer. And as a lawyer, in my years of exposure to the law, if there’s one thing I’ve learned, it’s this: rules are made to be broken.

No, I don’t mean that people should go around deliberately doing illegal things. I mean that it is hard to write a rule that fits all situations. Rules that look simple and obvious are especially likely to have problems.

Here’s an example that everyone has heard of: “Thou shalt not kill.” The rule is clear, right? It is part of the Ten Commandments in the Bible, printed in Exodus 20:13 and reprinted in Deuteronomy 5:17. And it is accompanied a number of Bible stories in which the ancient Israelites did exactly what the commandment said not to do: they went forth and killed.

Joshua Fighting Amalek (from Wikipedia)

For instance, we have Deuteronomy 20:16-17:

However, in the cities of the nations the Lord your God is giving you as an inheritance, do not leave alive anything that breathes. Completely destroy them – the Hittites, Amorites, Canaanites, Perizzites, Hivites and Jebusites – as the Lord your God has commanded you.

Regardless of whether a person believes that the Israelites should have killed the Canaanites, the reported fact is that they did — and, moreover, that they were ordered to do so, by the same God who gave them the commandment carved in stone.

A humble person might receive that perplexing information as a call to learn, and to think, not only about God, but also about seemingly simple rules. No doubt many Bible readers, being truthful with themselves, have recognized that there is a problem here, and have sought to learn about it and to become better practitioners of their religion.

But that is not how the careerists see it. What I saw, during my pre-ministerial studies in college — this was before I became a lawyer — was that the minister feels compelled to make excuses for God, because God does so much stuff that just doesn’t fit within what the minister wants the Bible to say. And so we have an endless supply of theologians doing exactly that. We have, for instance, William Lane Craig, who says, “God has the right to take the lives of the Canaanites when He sees fit.” Which, I guess, means that the Israelites weren’t actually killing them. We have Markus Zehnder‘s argument that this was just “ordinary warfare, with the initiative for the violent conflict generally lying on the side of the Canaanites.” In other words, the Canaanites could legitimately be killed because they defended themselves against the Israelite invaders. We have myriad Bible translations, some of which say it is actually a commandment against “murder,” not “killing,” and then lots of people explaining that war isn’t murder, it is just killing, and that is OK. Which makes sense, right? Wasn’t Jesus the one who said, Kill your neighbor?

You get the idea. You can start with a very simple four-word command, and wind up with people spending their lives writing circles around it, and persuading others to do just the opposite of what it says — and them believing that this was exactly what the lawgiver wanted them to do.

Well. If you can get that kind of snafu in something as important as the foundational text for several of the world’s major religions, you can sure as hell get it when legislators sign off on some minor law without even bothering to examine what it might mean.

The War on Runners

Which brings us to the war on runners and bicyclists. In previous posts, I have noted that the American automobile pathology basically ruins bicycling in this country. In this post, I turn to the situation of the runner. Running, I have said, is safer, partly because bicyclists are more vulnerable to psychopathic drivers.

On the other hand, most drivers have at least ridden a bicycle, whereas most have not done any real running since (maybe) a few required laps on a nice, level track in high school. If you think it is difficult to get someone to move their butt from the couch to a bicycle seat, you should try persuading them to strap on the shoes and do the hard work of becoming a runner. Every now and then, you might encounter someone like an ex-girlfriend of mine, who decided to give running a try and — wow! it actually reduces my blood pressure! But for the most part, there are the runners, and then there is the rest of America, telling us how to do it properly.

But one thing at a time. For starters, let me not take for granted that everyone knows running is good for you. Some people may not be too sure about that. How about the old idea that running is hard on your joints? Not true! Experts no longer believe that the impact of running injures your knees. In fact, for an older guy like me, regular running actually keeps the joints working. I have a left knee injury from being T-boned by a driver in New York City in 1987, and I have a right ankle injury from stepping off a tailgate while carrying 75 lbs. of asphalt shingles in, I think, 1971. I find that these old injuries become more painful and obtrusive when I do not run. By this age, my father — not a runner — had already had dual knee replacements. My brother — not a runner — has had surgeries on his feet. So far — knock on wood — despite my old injuries, my legs and feet are in much better condition than theirs were at the same age.

According to Healthline, health benefits of running (ideally, 2.5 hours per week) include improved sleep and mood and reduced risks of cardiovascular disease, cancer, neurological diseases (e.g., Alzheimer’s, Parkinson’s), and death from heart attack or stroke. Business Insider (Loria, 2018) says, “Many experts consider exercise to be the closest thing to a miracle drug” — noting, along with the benefits cited by Healthline, that running not only seems to improve knee health but also makes the brain more resistant to stress.

In a nation that is trying to help its people become healthier and cut spending on healthcare services, it makes no sense to pass laws and pursue policies that penalize running and endanger runners.

Laws on Using the Sidewalk

An example of a law that penalizes running and endangers runners: the one that requires runners to use the sidewalk, regardless of whether that makes sense in the particular situation. This law varies from state to state. Here’s the version found in Texas Transportation Code 552.006:

A pedestrian may not walk along and on a roadway if an adjacent sidewalk is provided and is accessible to the pedestrian.

It looks pretty simple, right? But let us learn from the Israelites. The simple law may not be so simple, when you stop reading it and start living it. Go out for a run, on the sidewalks in your neighborhood, and you might find that the seemingly simple rule becomes confusing and even dangerous. Consider:

  • What does “pedestrian” mean? Should it include sprinters? (You might want to watch the accompanying video before deciding.) How about little kids riding little tricycles? Bigger kids riding little bikes? Does it include scooters? What if they have motors?
  • What does “adjacent” mean? For example, many streets have a sidewalk on one side but not on the other. Must a pedestrian cross a potentially dangerous street in order to get to the sidewalk on the far side, or is that not considered “adjacent”?
  • What does “accessible” mean? It could mean, are you physically able to walk over and put your feet on the sidewalk? Or it could mean, does the sidewalk offer safe and practical accessibility — does it work for the purposes intended by a runner, a skater, or a wheelchair operator?
  • What does “sidewalk” mean? One might consider this obvious: it is the line of pavement, usually concrete, that runs alongside the roadway. But in some states — including Florida, according to BikeWalkCentralFlorida — the “sidewalk” is considered the space between the curb and the adjacent property line, even if “tall grass, landscaping, and other challenges” render it unusable for pedestrians.

In the legal world, there are different ways to get answers to such questions. Sometimes you can just open a book or webpage that discusses the legal issues in detail. This is especially likely where many lives and/or many dollars hinge upon the outcome. On the question of running for exercise in Texas, trust me: nobody is researching, writing about, and preparing books and webpages to explore these sorts of legal issues in any detail.

It is much easier to make rules than to think about their possible consequences. Thus, for the most part, the primary way for ordinary citizens to get answers to such questions is to get arrested, spend thousands on a lawyer, and let him/her dig up obscure precedents or invent arguments on your behalf (see “ministers,” above). This is why everyone praises the rule of law: it is simple, practical, and cost-effective. (Pardon the sarcasm.)

The unfortunate reality is that cities and states know we are in this situation. So they don’t fine us to the point where we pretty much have to hire a lawyer and really fight their rules. They’re content to shake us down for a couple hundred bucks and send us on our way. So, for instance, we have the case of Tommy Bice, who was fined $245 by the City of Bryan for violating the Texas sidewalk law quoted above; and then we have the case of Romel Henderson, who was fined $409 by the same city for the same thing. Why the difference? Good question. Add it to the list of other questions about this law.

On the positive side, the laws in some states are less hostile to pedestrians. For instance, Ohio Revised Code 4511.50 says it is unlawful to walk along the road “Where a sidewalk is provided and its use is practicable” (my emphasis). Likewise Maine Title 29-A, ch. 19, sec. 2056. And, even in Texas, some cities have exercised their option to supplement the state law. Here, for instance, are excerpts from San Antonio’s ordinance:

WHEREAS, bicyclists and pedestrians are allowed to use the roadway by law in Texas, but these users do not have the same physical protection as motorists and are at greater risk of injury or death; and

WHEREAS, approximately 50 cyclists and 400 pedestrians are killed every year in Texas; …

NOW THEREFORE:
BE IT ORDAINED BY THE CITY COUNCIL OF THE CITY OF SAN ANTONIO: …

[A] Vulnerable Road User means … [among other things] a pedestrian, including a runner, physically disabled person, child, skater, … a person operating … a bicycle ….

An operator of a motor vehicle passing a vulnerable road user operating on a highway or street shall:

vacate the lane in which the vulnerable road user is located if the highway has two or more marked lanes running in the same direction ….

An operator of a motor vehicle may not maneuver the vehicle in a manner that is intended to cause intimidation or harassment to a vulnerable road user; or threatens a vulnerable road user.

This ordinance appears to say that it may be illegal to walk along the edge of the roadway if there is an adjacent sidewalk — but that’s no excuse for motorists to threaten you. Regardless of whether your behavior is legal, the fact remains that you are a vulnerable user — for all they know, you may be a person with Alzheimer’s, or a visitor from another state or country, where laws are different — therefore drivers have to take common-sense measures to avoid hitting you.

That should be the law nationwide. It isn’t. Thank your state legislature. By voting or not voting, you elected them!

Sadly, city mayors cannot overrule state law. The San Antonio ordinance shows that they can only penalize some behaviors on the part of distracted, incompetent, and mentally ill drivers who use their two tons of steel to kill walkers and riders. Further, ordinances don’t matter if the police are on the side of the psychopaths. That, unfortunately, is the reality in America. As discussed in another post, police nationwide commonly fail to charge drivers even when they are blatantly responsible for hitting and killing cyclists and pedestrians.

Why Run in the Street?

To the large majority of Americans, driving down the street, the situation is obvious: “We have paid good money to lay down perfectly good sidewalks; you need to use them.” People saying this sort of thing tend to be those who rarely use sidewalks beyond their own front door. Generally speaking, they have no clue as to why they might be wrong.

People who actually use the sidewalks are likely to come into contact with reality soon enough. It only takes one encounter with a driver who comes shooting out of a driveway, staring hard to his/her left, to see if cars are coming, as s/he rolls right across the sidewalk and any pedestrian who happens to be on it. I’ve had those experiences. Like, once, on the Indiana University campus. Sweet young thing, driving, talking on her phone, looking everywhere except right in front of her. I was running on the edge of the street, so she didn’t hit me before she came to a stop. I smacked her car hood and her head turned, eyes opened wide, jaw goes slack, and I can just hear her thinking, “Oh, I almost knocked that man out into the street in front of that delivery truck.” A few experiences of that type will teach the sensible runner to run along the edge of the street, so as to be beyond the point where most drivers stop before proceeding into the roadway.

But you need not be a runner, or experience that particular situation, in order to learn what’s the matter with sidewalks. You can get to the same place by just putting yourself in the shoes of people who might not be exactly like you.

The wheelchair user is a good example. I wouldn’t advocate that wheelchair users go riding down the edge of the street if they have an alternative. Unlike the runner, wheelchair riders are generally unable to hop up on the curb and wait until a car passes.

Nonetheless, the wheelchair is a great device for awakening people to what others experience on our sidewalks. Trying to use a wheelchair on a sidewalk is one example of what we taught fourth-graders in the disability awareness workshops that I participated in during my social work education. In these workshops, the kids tried to read things that imitated what a dyslexic person would see; they tried to engage in everyday activities while sitting in a wheelchair.

If we were to put you in a wheelchair on an American sidewalk, you would quickly get up to speed on the rather large number of little barriers in what you thought were perfectly flat and smooth sidewalks. Suddenly you discover that sections of the sidewalk are uneven: you are struggling against an angle. One section is higher than another; it is like a little wall that your wheelchair must climb over without tipping. There are holes. There are fallen branches. Your wheels get stuck in gravel and dirt, turned by sticks, and stopped by twigs.

Other problems should be more obvious to everyone. Often, city employees fail to keep them clear. The police do not ticket people for blocking sidewalks and bike lanes with trashcans and with illegally parked vehicles. Street crews do not keep sidewalks clear of vegetation: branches hang down, twigs stick out from bushes alongside, weeds take over down below. There can be broken bottles in those weeds. The sticks poking out of trees and bushes are often dry, hard, and leafless. They can be hard to see even in daylight. But that won’t prevent them from giving you permanent eye damage. And then there’s the fishing line and the wire that you’ll never even see. In some spots, vegetation completely takes over the sidewalk. You have to break the law — you have to step out into the street to get around it.

A San Antonio bike lane

In these regards, the situation for runners is much like the situation for bicyclists: the only safe place to travel is out in the traffic lane. Out there, cars smash, pick up, or blow aside the nails, broken glass, sticks, cardboard boxes, and other debris. Sure, streets have holes and cracks and debris too. But runners quickly learn that streets tend to be much, much better funded, better lit, and better maintained than sidewalks. Your odds are much better out there.

In other words, if you want a safe biking experience, do not ride in a bike lane. That’s where all the rocks, random pieces of steel, plastic bottles, discarded mattresses, and raccoon skulls accumulate. Riding in a bike lane invites a crash. I have a five-inch scar on my right shoulder due to surgeries to repair bone fractures incurred during a bike crash. I would rather not have another.

Yet even these remarks may fail to convey just how alien it can be, in Texas, to use the sidewalks. For example, imagine trying to ride your wheelchair down the sidewalks in this photo:

Sidewalks in San Antonio

As you see, it is physically impossible to run along the sidewalks, in many neighborhoods, because residents and/or cities have insisted on almost completely blocking them with stone monoliths dedicated to the mailbox. So if you live in this sort of neighborhood, you invite a traffic ticket from a hyperactive cop if you even try to use the sidewalk.

If you want to know why runners prefer the street, the San Jose Mercury News (Richards, 2014) provides a list of reasons submitted by readers. Excerpts:

There are virtually NO “perfectly good sidewalks” in the 3-mile radius of my home where I run. The sidewalks are in disrepair with raised edges that can trip you up no matter how careful you are. Also, many residents do not sweep their sidewalks. Leaves and needles make for slippery surfaces, especially after it rains. …

Sidewalks are simply not safe for running. The uneven sections are trip hazards for runners. I have scars on my knees and elbows from falls, and every one happened when running on a sidewalk.

When I walk in the streets, this is what I am thinking: There are too many uplifted sidewalks waiting to trip me, resulting in broken body parts. … Williams doesn’t realize that the “perfectly good sidewalks” may look perfect from her driver’s seat, but not up close. It doesn’t take much to catch a toe when walking, and I am not that old.

I’m particularly tall (6-foot-7) and the various trees/bushes along sidewalks around Berkeley very often are not trimmed high enough for me to walk without ducking a lot. It often feels like I’m almost doubling over. So walking in the street means I greatly reduce getting hit in the face with a branch and don’t have to duck every few steps.

Quora (MacDougall, 2019) offers some more:

There are driveway aprons you have to go down and up without tripping. There are lamp posts, sign posts, fire hydrants, utility boxes, trees and the planter boxes around them, trash bins, ash cans, newspaper racks, vehicle bollards. …

Tree root cracks, and other cracks, are big hazards. I still have scars from a fall tripped by a tree root crack many years ago. My wife broke a rib tripped by one. …

There may be slow pedestrians who may move in unpredictable ways. Dogs on leashes are a major hazard …. Trying to run past an elderly pedestrian delicately balancing with a cane, or a toddler meandering, without hurting someone is risky.

Cars can pull into or out of driveways across the sidewalk, often from hidden locations. They often assume the sidewalk will be empty. …

Part of the problem is that roads are generally better maintained than sidewalks, because roads get transportation funding. Sidewalk maintenance is not well funded.

They left out one of my favorites: skunks. Where I live, there are always skunks. They come out at night. They root around in the dirt, sometimes right next to the sidewalk or street. They seem to be half-deaf and nearly blind. You can walk or run right up to them before they register you’re there. I’ve come close enough to kick them. Fortunately, they are passive. They lift the tail and run away. All except an aggressive one who would charge me as I walked down a nearby street. Not rabid: he lived too long for that. Just unfriendly. Regardless, I would rather give them a few extra feet of breathing space.

Complaints about the risk of tripping and falling on a sidewalk may seem trivial. I can assure you they are not. I echo the runners, just quoted, who spoke of injuries due to falls while running. In addition to scars and banged-up knees and elbows, two of my falls have resulted in broken ribs. The worst falls are the ones where your foot gets stuck, like when your foot gets snagged by a hole or branch. Then you don’t go bouncing along the pavement, just getting scraped up: you fall flat on your face. That’s how I broke my ribs.

The problem is compounded as I approach age 65. According to the CDC (2020), falls are the leading cause of injury-related death among adults age 65 and older. Presumably lethal falls occur especially among those who are especially old, aged 75 or 80 or more. I hope my running is keeping my bones and joints relatively strong, so that doesn’t happen to me.

Why Run at Night?

The problems just described are multiplied at night. When it’s dark out, you can’t see where the sidewalk is uneven, or choppy; you can’t see tree roots that will trip you, or potholes that will break your ankle. You can’t see those dead sticks poking out of the trees and bushes that the city fails to maintain. Streets can be uneven too, but there are far fewer pavement irregularities, and even a distant streetlight or vehicle headlight can assist in spotting them.

To those who have no clue about running, it must seem ridiculous that I would run at night and risk such injuries. Any person with a whit of common sense would run in the daylight, right?

Let me address that thought. First, as just explained, the sidewalk hazards are there even in daytime. I have tripped and fallen in daylight too, due to hazards that I did not see. The branches and vegetation remain in place, 24 hours a day. People in colder climates often have the additional problem that sidewalks are often just as full of ice and snow in daytime as at night.

These days, there is an additional problem. At present, in July 2020, the United States is in the grip of something known as COVID-19. It is a potentially lethal disease caused by a coronavirus. While experts remain unsure of many things about this virus, it does seem clear at this point that the virus is spread by people coming into close proximity with one another. Experts believe that it is more dangerous to be around people indoors, where air does not necessarily circulate well, but there have also been cases of infection due to being too close to others outdoors. As reported by the New York Times (Barkhorn, 2020),

Increasingly, when I leave the house I find myself not relaxed and rejuvenated by exercise and fresh air but anxious and frustrated at the terrible social distancing job my neighbors are doing. I see people walking in the middle of the sidewalk; families out together en masse, taking up the entire width of the path ….

All of these behaviors make it impossible to keep six feet distance. …
Some walking and running paths have recently been closed by local governments because they got too crowded, including Chicago’s Lakefront Trail and all public trails in Los Angeles.

Running at night resolves those problems. When you run in the middle of the night (in my case, typically between 1 and 5 AM), as I do, you pretty much have the place to yourself.

Well, but what about wearing a headlamp while running, so as to be able to see where you are going? There are several things to consider. First, no headlamp will provide the sort of lighting that you get from your car headlights: they draw upon an electrical system far more powerful than the batteries in a headlamp. Moreover, cars have two headlights, several feet apart: this greatly reduces shadows and provides a much better sense of physical location and distance.

You can buy a heavy headlamp with strong batteries and a strap going over your head. I have adapted that kind of headlamp to my bike helmet. As shown here, it tends to involve more weight and hardware than most runners will want to have bouncing around on their heads, and it is at risk of getting tangled in overhanging tree branches — which, in the worst case, could break your neck:

Headlamp straps can be uncomfortable in the heat, can interfere with hats in the cold, and can give you a headache. A headlamp also draw bugs right into your eyes; and the brighter it is, the more bugs it draws.

You’re putting up with all this in order to have illumination — and yet, as you may have noticed if you’ve ever used a flashlight in a campground, the bright circle of light created by your headlamp suddenly makes everything else darker. That is, it significantly reduces peripheral vision. Your headlamp can’t be pointed everywhere at once. While you are dodging the tree branch in front of your face, shadows dancing among your feet conceal the tree roots lurking there.

Especially if you’re running at any speed, no headlamp is going to provide enough illumination to give you good protection. In the accompanying video, you can see how little illumination a runner will get, even from the powerful headlamp shown above. If you want to get aid from a headlamp, run in the street, because out there you don’t have to worry about branches and other obtrusions: you can focus on spotting pavement irregularities, and for that focused purpose the headlamp may help.

In other words, people who have spent years doing something — in this case, running — have probably already thought of the solutions that might come to the mind of someone who knows nothing about it. Believe it or not, runners are not actually looking for ways to make life complicated and unpleasant. We are actually interested in good solutions. That’s why, when we find a relatively good solution, we write blog posts like this one, to try to explain it to people who are not familiar with it.

I realize that some people are not good at putting themselves in someone else’s shoes. To them, the solution to every problem is just to do what they say — to live your life as they think you should. I guess this blog post is not written for someone who refuses to try to understand it.

For me, the single biggest reason to run at night is heat. I have a cardiopulmonary condition that, so far, the doctors haven’t quite figured out. Nobody seems to think I should quit exercising; it’s just that some exercise conditions are better than others. The problem is much worse in hot weather. Basically, I have problems when I run in the daytime in the heat. San Antonio is an especially bad place for me in this regard, because it gets so damned hot, as it is right now.

For me, during San Antonio’s many hot months, the difference between running in the daytime and running at night is the difference between running or not running at all.

To alleviate that problem somewhat, in hot weather I have gravitated toward doing more interval running. I find that, depending on the temperature and humidity, I may have cardio issues even after running a single mile. But interval running — that is, alternating sprints and walks, each a block or two long — reportedly produces a good workout; and, for me, the cooldown walks between sprints seem to eliminate cardio issues.

Air pollution is yet another issue. The Texas Commission on Environmental Quality (TCEQ) has indicated that ozone pollution reaches its highest concentrations in afternoon and early evening. Particulate matter is also a problem. Research Pipeline concludes that air pollution drops pretty consistently overnight, reaching its best level at around 5 to 10 AM. For those who run along busy highways, of course, the earlier (and, most of the year, the darker) hours are better.

On a more subjective level, I simply prefer the quiet of the wee hours. There’s nobody out. Go after the bars close, and you can spend several hours biking with relatively few threats of getting killed. You can go for a two- or three-hour walk under the stars or the full Moon, with hardly anybody but your own thoughts to disturb you. It’s as close to the countryside as you can get in many city environments.

Ticketed for Being a Runner

I was moved to write this post due to an event that occurred yesterday morning — that is, about 4:30 AM on July 14, 2020. At that time, a police officer in the city of Shavano Park, Texas gave me a ticket for running along the edge of the street.

I have been running for nearly 40 years. I have run in a number of different cities. This was the first time that any police officer even bothered to say anything about it, much less ticket me for it.

It was only a warning ticket. I appreciate that the officer did not formally charge me with a crime, costing me hundreds of dollars. But in terms of my running, the effect was the same: the officer’s warning makes clear that I cannot run in Shavano Park anymore. I can’t run where there are real sidewalks, because they aren’t adequately lit and designed for running; and I also can’t run where there are no sidewalks, because suddenly I cannot be sure how Shavano Park officers will interpret the law in that kind of location.

It was really a surprise. I have been walking and running through Shavano Park for the better part of six years. I would have thought that most of the police officers working the night shift in that little city had become familiar, by now, with my presence on that city’s streets at night. On several occasions, I have exchanged a friendly word or two with some of them. As I say, none has ever suggested that I was walking or running in the wrong place.

A brief review of the Shavano Park policing situation may underscore just how heavily surveilled I have been, over these years. Shavano Park consists of a few housing developments stemming off from several larger (mostly four-lane) streets. The population of Shavano Park is only 4,138 (WPR). There are, I think, no bars or restaurants, generating nighttime activity; there are hardly any businesses at all.

To patrol this place, the police department of Shavano Park employs (would you believe) 19 officers (Wikipedia). That gives Shavano Park the equivalent of about 46 officers per 10,000 population. Thus, the town has about three times as many police officers per capita as the average American city (Governing.com, 2016). This relatively massive police force is hired to patrol a total of about nine miles of primary roadway. To some, the overkill will seem almost comic. But apparently the city can afford this, and more, given a reported median household income of $208,021.

The police vehicle parking lot at the Shavano Park police station (click to enlarge)

To assist in patrolling — as you can see if you pass the parking lot at the unexpectedly large police station at night — the city appears to have about a dozen police SUVs. Even during the daytime, at least a third of them remain parked. Prices vary; but if they are the Ford Interceptors that have proved popular among police departments, they cost over $35,000 each, and can hit 137 MPH, according to the Detroit Free Press (Howard, 2019).

I haven’t kept count, but I would say that, on the large majority of occasions when I have walked or run through Shavano Park in the middle of the night, over these past five or six years, I have been passed by Shavano Police vehicles not just once, but several times. On a few occasions, those SUVs (sometimes more than one) have gone racing past me at, I would estimate, somewhere around 80 MPH. For the most part, they have just rolled past, apparently observing the 35 to 45 MPH speed limits governing most of Shavano Park’s main roadways.

During those many passes, the Shavano Park police could hardly have failed to notice me, running along the roadway: there was simply nothing else going on. To emphasize, these are major four-lane streets running through a substantial chunk of San Antonio; but at those hours, there have been numerous times when not a single vehicle has passed me for ten minutes or more. Unless the officer who ticketed me is new to the force, he has surely seen me out there any number of times.

On this particular occasion, I waved as he passed me. The last thing I expected was for him to do two U-turns and come back to ticket me, lights flashing. I had to wonder whether maybe he did so because the wealthy residents of Shavano Park have suddenly decided to discourage people from walking or running through town, for fear that we might somehow spread COVID-19 to their city. If so, there would not be many of us to intimidate: I don’t think I have ever seen another nighttime runner in Shavano Park.

This all seemed very strange. When I was a kid, one of my friends said that R.D. (full name withheld), whom I didn’t know personally — a state police officer or county sheriff or something — used to turn on his siren and lights just because he wanted to go ripping through a certain small town at high speed, and didn’t want to get in trouble for it. There is that old saying about how idle hands are the devil’s workshop. It did seem like the officer on Lockhill-Selma must have been pretty bored.

After he wrote me that ticket, I realized that I had better call the San Antonio police, to find out whether there was perhaps a Texas police campaign to control a troubling rise in suburban jogging. The answer seems to be no, there isn’t. The officer I spoke with said that San Antonio police might stop a person if they wanted to find out what was going on. If they did stop a person for that purpose, they would probably want to document the encounter, in case there was some later report of criminal activity in the area. He said that a warning ticket could serve as documentation for that purpose. But he also said there are other forms of documentation which, apparently, would not require the officer to intimidate people.

I explained that, in this case, the Shavano Park officer did not seem to be investigating suspicious behavior. He didn’t appear to be trying to document my presence in connection with any other activity in the area: there was nothing going on, and he didn’t ask what I was up to, or where I had been. He also wasn’t protecting anyone. I was not going to get hit, and I was also not going to distract any drivers. There were no drivers. It was 4:30 AM on a Tuesday. Lockhill-Selma was almost completely silent. In the ten minutes (or so) that he had me standing there on the sidewalk, only two vehicles passed.

The officer was clearly stopping me for only one purpose: to make sure that I would always limit my running to a surface that he could consider a sidewalk, regardless of its condition. After I described the situation, in our phone conversation, the San Antonio police officer replied that he, personally, had never issued a ticket for that. He said it was up to every officer’s individual discretion, but in his view the police had more important things to worry about.

As indicated in the accompanying video, the Shavano Park police officer felt that the law does not care why someone might violate it. The law simply insists that there must never be a violation. Needless to say, an officer with views like this will be writing a great many tickets, for all sorts of offenses, large and small. One mile per hour over the speed limit — off to traffic court!

That doesn’t seem to be what they teach in cop school. It also doesn’t seem to describe the behavior of most police. In the words of Police Chief Darrell Volz of Balcones Heights (another San Antonio suburb), “As police officers, we have a tendency to not enforce things unless they become an issue” (NEWS4SA, 2018).

Unless you’re talking about a bad cop, who is just looking for excuses to harass someone, most people (and certainly most police officers) seem to understand that there are bad laws. There have definitely been enough articles about such laws. Business Insider (2020) offers a number of examples, such as the Massachusetts law that subjects you to a $100 fine for playing only part of the national anthem. Most people also understand that there are laws that can do real harm if they are enforced inappropriately. A Quora discussion offers examples of instances in which the police would be doing more harm than good if they enforced every law in every possible situation.

So, as far as I can tell, it is no longer safe to assume that the police of Shavano Park are reasonable. If I run through their jurisdiction, I am at risk of being fined — up to $400, apparently — for trying to avoid potentially serious injury, on sidewalks (and perhaps dirt margins) that are unsafe for running at any hour, and especially at night.

Ticketed by a Shavano Park Officer
Defying the Governor’s Order to Wear a Mask
During the COVID-19 Pandemic

As indicated in the video, I would have been willing to discuss these matters with the police officer, at a suitable distance, but he was not interested. He cut me off after I told him that I have had the experience of falling and breaking ribs, by tripping while running on sidewalks at night. He made very clear that he didn’t care about that at all.

His philosophy seemed to be that the job of a police officer is not to write or interpret the law, but only to enforce it. He had a funny way of enforcing the law, though. On July 2, 2020, Texas Governor Greg Abbott issued the following order, effective statewide at 12:01 AM on July 3:

Every person in Texas shall wear a face covering over the nose and mouth when inside a commercial entity or other building or space open to the public, or when in an outdoor public space, wherever it is not feasible to maintain six feet of social distancing from another person not in the same household ….

The governor’s order followed a similar order by Bexar County Judge Nelson Wolff (June 25, 2020).

Contrary to these orders, this Shavano Park police officer failed to wear a face mask at any point in this encounter. I wasn’t wearing one either — but that’s because, under the orders of the governor and the judge, I was exempted from doing so, as I was “exercising outdoors.” I really didn’t expect to be having many conversations on Lockhill-Selma at 4 AM. Anyone who has engaged in strenuous exertion while wearing a mask, in temperatures of around 80 degrees, in highly humid conditions, will understand why a mask was not a realistic option. I am usually soaking wet with sweat by the time I finish my summertime runs. A mask would be essentially glued over my mouth.

For the officer, unlike me, the governor’s order contains no exemption. To emphasize, there is no exemption for police officers. To the contrary, police officers are among those categories of individuals who are most likely to encounter many people, in the course of a day. As such, the police are at high risk of becoming infected with the virus and spreading it to others.

Thus, after more than five years of undisturbed walking and running through and around Shavano Park, during which that city’s officers have seen me traveling along the edge of the roadway on countless occasions, this Shavano Park officer chose to ticket me in the middle of a pandemic, while defying an express order from the state’s governor to wear a face mask “wherever it is not feasible to maintain six feet of social distancing.”

To emphasize: I am an elderly man with a cardiopulmonary condition that puts me into the high risk category of people most at risk of being killed by the virus. According to the Centers for Disease Control (June 25, 2020), the risk of death from COVID-19 is very much higher with rising age and underlying cardiopulmonary conditions.

I went out to run in the middle of the night precisely to avoid this sort of dangerous interaction. Of all the times when this officer could have stopped me, and of all the ways in which he could have conveyed a general warning or concern (e.g., yelling or using his loudspeaker from his driver’s seat), he chose to put my life in danger by coming over to stand upwind, four feet away from me, talking to me without wearing a mask, and demanding physical contact with me through a request for my identification. I can only shake my head at this photo from the Shavano Park police department’s Facebook page:

The officer on the right, in this photo, bears some resemblance to the one who stopped me, but I am not certain it is the same person. Regardless, it seems the Shavano Park police are aware of the mask requirement when there’s a camera around, but they are allowed to disregard it at 4 AM.

This post may be viewed by readers at various times in the future, when the current situation may no longer be as clear as it is now. So I will insert, here, a New York Times chart summarizing the present death rate in Texas due to COVID-19:

Focusing on this metropolis in particular, the San Antonio Express-News (Christenson, July 8, 2020) reported, a week ago, that San Antonio hospitals were nearing capacity due to a surge in COVID-19 patients. KSAT.com reports that, as of yesterday, San Antonio hospitals have started to use refrigerated trucks to hold the bodies of people killed by COVID-19, because morgues can’t keep up with the death rate. Here is a COVID-19 Watcher graph indicating that the number of cases in this metropolitan area has quadrupled in the past four weeks:

After all these months of watching New York City and other parts of America struggle with this virus — after seeing 136,466 Americans killed — this officer’s behavior is simply inexcusable.

The encounter could have been worse — he could have pinned me to the ground and then thrown me in jail — but, considering what we have learned about the virus, and the numbers of deaths we have seen among ordinary people who didn’t really believe what everyone has been trying to tell them, the risks he imposed upon me were pretty bad, and they were completely unnecessary.

I am retired. Aside from exercising and trips to senior hour at Walmart (6 AM Tuesdays) every few weeks, I have pretty much stayed home. In the past several months, this encounter with the officer was the only time when I have had an interaction with anyone outside my household, where neither I nor the other person was wearing a mask. In fact, due to considerable concern about the virus, I have devoted a very substantial amount of time to maintaining a blog post that seeks to understand and offer related safety advice.

Obviously, we can dispense with the fiction that this officer stopped me because of his dedication to law enforcement. The more accurate statement seems to be precisely the opposite: he is deliberately flouting executive and judicial orders.

In that, he is apparently not alone. CBS News (Lewis, July 8, 2020) says, “Police officials in at least nine [Texas] counties … said they will not impose” the governor’s mask order. And the governor’s order grants them that leeway, if they have had minimal cases of COVID-19. But where the county does impose the mask requirement — and certainly where the police department’s Facebook page acknowledges that officers are expected to wear masks — there is no latitude for rogue officers to jeopardize public health.

Needless to say, the lives placed most at risk by such behavior may be those of the city’s own residents. This officer had no way of knowing whether I am perhaps an asymptomatic carrier of COVID-19 — in which case he was the one at risk of being infected, and potentially infecting others within the city.

It is perhaps understandable that police in some remote, rural counties have decided not to impose the mask order. Maybe they don’t need it, or maybe they will just have to kill their people in their own way. We shall see. But Shavano Park is not out in the middle of nowhere, nor is it populated by people who don’t know any better. Shavano Park is completely surrounded by a city of 1.5 million people.

Having just seen four Fort Worth police officers make national news for failing to wear masks inside a gas station (e.g., Newsweek, July 11), the question is, how can Shavano Park spend such substantial amounts of money on its police force, and still wind up with policing that imposes a higher public risk than one would find in the majority of rural Texas counties?

Epilogue

I posted this item on July 15, 2020. I mailed a complaint to Shavano Park on July 17. On July 27, Shavano Park’s police department composed a letter, postmarked July 28, notifying me that the department had opened an investigation.

It appears that the department may have notified one or more of its officers of my complaint at that point. On July 29, this post received a sudden spike in page views. Also, on that date, someone attempted to post an anonymous comment in response to this post. That anonymous comment read as follows, in its entirety: “What a whiny law-breaking jag-off…”

The timing of that comment, and its reference to law-breaking, suggested that its author might be a member of the Shavano Park police department. If that is the case, it would be unfortunate. One would normally expect a public officer to have the courage to express his/her view clearly and forthrightly, as I have done, rather than toss out obscene remarks while hiding behind the cover of anonymity.

The content of the comment was also unfortunate. I am surprised that it should be necessary to reiterate that most people, including most police officers, are not so fixated on petty infractions. It is bizarre to insist that running along the edge of an empty roadway is “law-breaking” in any significant sense of the term. The comment does seem consistent with the impression of deep boredom on the part of some members of the Shavano Park police force.

It was baffling that the author of that remark would consider me the criminal (a/k/a “law-breaker”). Apparently s/he still did not understand that the Governor had ordered police officers to wear a mask during that phase of the COVID-19 pandemic. A grasp of that basic point would have made clear that the officer’s conduct was the real threat to public safety.

It seems, in short, that the author of that comment may be a Shavano Park police officer with a resentful attitude. If that is indeed the situation, it appears that I may be at risk of retaliation. That would represent a shocking departure from the friendly tone that I had experienced in previous encounters with members of that police force, going back years.

It did appear that my complaint achieved something. Shortly after I filed it, they moved the junk out of the bike path on George Road and trimmed some of the branches blocking one part of that trail, and apparently asked that driver to please stop parking in the bike lane. Also, somebody finally got out there and fixed the streetlight above what was the nearly invisible pole, shown in my video, directly in the path of the person running down the sidewalk on Lockhill Selma. So now, after months of invisibility, that pole is once again visible at night. Of course, that doesn’t do anything for the fact that sprinting remains impossible on that and other stretches of the sidewalk. Nor does it change the reality that many sidewalks, throughout the metropolitan area, are not suited for a variety of normal uses, at night or even in the daytime. In the real world, where people have to find a way to get down the road, punishing them for attempting reasonable workarounds is simply overpolicing.

Running is a great sport for being skinny. But it’s not magic. It’s also not necessarily hard work. For those who may find it helpful, this post contributes my own observations on that.

1. Luck

I have always been thin. If obesity is caused by a virus, I don’t have it; if it is caused by a certain kind of metabolism, I don’t have that either. If it is caused by less-than-ideal heredity, or by a curse that makes other people blow up when they eat the things I eat, I must be blessed. If it is caused by a sweet tooth, I’m lucky there too: at a certain point, I feel I’ve had enough sugar. Whatever causes obesity, it isn’t happening in me. That’s not due to my superior self-discipline or diet or anything other than luck. I know that; I am grateful that I got lucky; and I am sorry for those who find it much tougher to get to a place where running is even an option.

2. Love the Outdoors

Anybody can tie on the shoes and try to run down the street. I don’t think that’s the way to start running. If you want to run, and keep running, I suggest that, for now, you forget about running. Focus, instead, on loving the outdoors. Find pleasant things to do or places to go, outside. I find that, the longer I’m outdoors, the more I want to stay outdoors. So walk, work in the garden, go hunting, play in the mud, anything to build up your addiction to the outdoors. The work and fresh air are good for you in any case; you’re more likely to meet people and have experiences that are part of an actual life, as distinct from whatever is going on indoors; you’re being saved from the real possibility that sitting is dangerous. Most important, for present purposes: you are acquiring a reason to want to run and keep running. If you want to be outdoors, running can help you do that at times (e.g., midnight, midwinter) and in places (e.g., cities) where interesting outdoor alternatives are limited. Ultimately, even if you don’t stick with running, you should at least stick with an effort to experience the outside as a great place; you should always try to find ways to enjoy being out there.

3. Find a Kind of Running That Works for You

Here’s how running works. You get motivated to lose weight; or if you’re already skinny, you get excited about running farther or faster; you take the plunge; you get tired of it, or you get injured; and then you spend weeks or months (or years) starting over. So don’t do that. Control your enthusiasm. Be aware of the number of things that can go wrong, ranging from stress fractures to strained joints to the heart conditions that can result from too much distance running. If you’re the very obese man I saw — once — trying to run on the nearby trail, realize that that probably will be your one and only stab at it. Because it’s going to be hot, uncomfortable, hard, and quite possibly damaging to your feet, ankles, knees, back, and so forth, and you probably won’t try it again. Instead, listen to what people tell you online, about starting gradually. Just see if you can walk a short distance.

But don’t do that if you can’t find a way to enjoy it! For most of us, willpower doesn’t work over the long haul. Instead of relying on self-discipline, find a kind of walking that you like. Maybe it’s a game, where you walk a block and then you get to sit and talk on the phone or drink another beer. (Kidding, sort of.) Maybe it’s an exploration, where you make a point of going down different streets and alleys at different times of day and night, just to see if there are interesting or spooky things happening. Maybe it’s window-shopping at the mall. Maybe there are friends to visit, or local errands that are actually more pleasantly run on foot. Maybe you would like the habit of going out for a quiet stroll before starting your day, or around sunset. Maybe there are Pokemon-type games online, where you can use your cellphone to help you wander into traffic because you weren’t paying attention. Whatever. It doesn’t necessarily take much. For instance, one recent study found that, for older people with functional limitations, exercising just seven minutes each day (alternately, 15 minutes per day, three times a week) yielded significant health improvements. So find some way to enjoy the feeling of your feet moving you down the street — and to enjoy the feeling that you are starting to become stronger. That is the sort of encouragement that might get you walking regularly.

And then, someday — a month from now, a year from now, whatever — when you’ve built up your ambulatory equipment, to the point where it can handle some twists and stresses, and you feel pretty good about your walking, apply the same way of thinking to the project of becoming a runner. You’ll have started to see which shoes, clothes, locations, and levels of effort work for you. You’ll begin to know a little more about yourself — about the methods, distances, and places where it’s fun. Now you can experiment. If you can move, you can improve. So try running 30 steps at your fastest possible pace. Or alternate walking and jogging through the woods. Or walk (or even run) sideways, or backwards. Or find a partner and try some dancing. Or do qigong or tai chi. Whatever helps you acquire some confidence and desire to get better on your feet. And, again, remember: what’s important is not the running; what’s important is just moving around — outdoors, if possible — in a way you like. If you’re lucky, it might eventually develop into a real interest in running. Then you’ll be ready for something like the run-walk method advocated as a starting point by the New York Times, among others.

For most of us, the hardest part of becoming a runner is the start: getting moving, finishing the first few blocks, staying with it the first few months, getting outdoors when it’s cold (even if you know you’ll warm up within the first half-mile). There is that to it: you do have to put on one running shoe, and then see if you can bear to put on the other one. As you see here, I suggest starting by just getting outdoors. Maybe someday you’ll catch the running bug, or maybe you won’t, but at least you’ll (almost) always have your walking.

4. Don’t Focus on Weight Control

Yes, of course, a successful running program will tend to reduce weight. But there are no guarantees. I remember speaking with the father of a young woman who had recently taken up distance running. He said she liked it because it allowed her to eat more. And that was true: it would. But there are times when a runner is injured, or too busy to run, or just doesn’t feel like it. If you’re eating like there’s no tomorrow, that can easily catch up with you. Ultimately, I think, you have to take up walking, and running if it comes to that, because you have learned to like the outdoors and you have come to enjoy the feeling of running down a trail, or through the woods, or traveling through the countryside with your thoughts and with that lulling steady noise of your feet, your breathing, and the wind. You may find that the desire to keep running will discourage you from eating too much. In any case, if your walking or running has a beneficial effect on your weight, that’s to be hoped for, but it may not be a substitute for trying to eat sensibly.

One Sunday morning, when I was living in New York, I came up out of the subway onto Central Park West. There, I found myself in the middle of the L’eggs Mini-Marathon. L’eggs is, of course, a brand of women’s hosiery, and the mini-marathon was a 10K run that, as I discovered, featured thousands of women of all heights and weights, running at all speeds. They were everywhere. I suppose the truly obese were not present, but it was remarkable to see how short and tall, heavy and slender women could all be running at about the same pace. Maybe I was near the start. Not sure. But I’ve seen that in joggers, too: the ones with the thin or athletic builds are most common, and they may tend to be fastest; but there is quite a variety of body types, among those who run regularly. It does appear to be possible for hefty people to become comfortable with running.

Worrying too much about weight can lead people to do foolish things. I’ve seen overweight people running on hot days, wearing dark (i.e., sun-absorbing), heavy sweatshirts and pants. It is possible that they don’t realize how much they are going to warm up, once they start moving; but sometimes I know they are hoping to lose weight by sweating a lot. One time, I saw a guy dressed like that, on a day with a heat index in the 90s. I commented that he was going to cook. He said he was trying to lose some extra pounds. That’s known as water weight. It comes right back. But when you sweat it out, you lose nutrients, and too much of that can be unhealthy. In that heat, the only thing he was going to accomplish was to teach himself to hate running, and possibly put himself in the hospital with heatstroke. So don’t count on sweat making any difference. You’re going to sweat, and then you’re going to rehydrate. I was seeing a loss of up to four pounds for every hour of running, when I was doing distances, but I didn’t expect that the weight would still be gone the next day.

Running has benefits that have nothing to do with weight. One has to do with longevity. Running (or biking, even at 105 years old) can lower your blood pressure and, in other ways, contribute to cardiovascular health. Another has to do with aging well. If you reach the age of 60 (or even 50) and you aren’t already a runner, you are very unlikely to start; but if you already are, you are unlikely to want to quit. In your later years, you have fewer opportunities for play, fewer chances to put a little pressure on those bones and keep those joints moving. So then you’re more at risk of having joint problems and falling; and if you haven’t had my experiences of recurrently tripping and falling in the dark because you run at 3 AM and can’t see where you’re going, you’ll be out of practice: you won’t remember how to fall. In short, you know the rule: use it or lose it. Your older years may seem like a lifetime away. But they aren’t. You may be surprised, how quickly you can reach the feeling of being old, weak, frail, and vulnerable.

5. Fat Is the Enemy

My theory: fat wants to be fed. If you have fat on your body, it changes your appetite. I don’t know that to be a scientific fact; that’s just my self-observation. I am really not knowledgeable about various diets, medications, and medical procedures that a person might use, in a bid to lose weight. I have the general impression that some of them work, and most don’t. But I know that, if I were really overweight, and if I wanted to be a runner, my first question would be, Is there a reliable and affordable way to get rid of weight, at least for a respectable amount of time? I would want to do that so that I could get a running start, so to speak, on this project of becoming a walking or running outdoorsman. Just give me some weeks or months where I don’t constantly have fat (whether visible on the outside or hidden in my belly) screaming out for food that I really, really want to give it.

That’s it. That’s how I stay skinny. Not through diet and self-discipline; just through luck and, especially in recent years, in learning to want to be where I should be — by discovering that, in certain ways, the outdoors is where I belong, and that sometimes walking and running and biking are particularly rewarding ways to be there. I don’t know if it’ll work for you. But at least it can be pleasant; it can be a positive experience that might evolve into something more.

Contents

Good Times on Two Wheels
Bad Times on Two Wheels
Bike vs. Car: Very Bad Times
Statistics
Making It Personal
Running Compared
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Good Times on Two Wheels

I love biking. I like the feeling of speed. I like to get out on a country road and just roll along. Here are a couple of videos to illustrate what biking is like for me.

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I also like group bike rides. You cruise along with your friends; you pull into a bar for lunch or a campground at day’s end. You don’t have to do it as part of some massive production like RAGBRAI; you can just do it yourself, as in this video about our trip across Missouri:


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Bad Times on Two Wheels

But let’s be honest. Biking is dangerous. There is, first of all, the danger of self-inflicted injury, as in this video of my two-day, 193-mile jaunt from Columbia to St. Louis and back:

I haven’t videotaped all of my self-inflicted bike injuries. The worst could have been the first: the time on a grade school morning when I was out riding with my brother before school started, just up the road from our house. I was wearing my red felt cowboy hat. The wind drifted it off my head, just slightly out in front of me. I had not yet learned to ride one-handed, but that did not mean I should not at least try to grab the hat — assuming, of course, I could do so without immediately steering into the ditch and hitting my head on a rock. If you’re looking for brain damage in this blog, I believe you’ve come to the right place. Seriously, there were no stitches; just a scare and a cut on the forehead.

My second-scariest self-inflicted bike injury involved an inadequately lubricated chain resulting in a broken collarbone. Another post has the full writeup, with this image of the lovely job my orthopedic surgeon did when he inserted a plate to stitch it back together:

2006-09-07-collarbone-surgery-x-rays_page_2

You’ll notice the head of one screw sticking out, where he couldn’t or at least didn’t drive it in all the way. Believe me when I say it was an interesting year, having that screw head poking out like that. The girlfriend’s shoulder massage; the backpack strap; these were reminders of that plate’s presence, thanks partly to the screw heads sticking out and partly to the unpleasant numbness that the orthopedist managed to inflict.

Incidentally, that was the second time for that collarbone. I know they say breaking it makes it stronger, and that may be true. I don’t have the X-rays from the first time, circa November 1967, when I was 12. At that time, my concept of tackling a big high school boy named John Deetz, in our local football game, was to stand in front of him. It sort of worked, although I had assistance in the form of another big guy who happened to jump on John’s back just as I positioned myself in front of him. The two of them came crashing down on me, with John’s knee going into my shoulder. Possibly the bone did break at a different point that time.

While I’m on this tangent, I’ll add that I dislocated my wrist, the following year, in another football game in that same grassy field. I had learned not to stand in front of the big guy — this time it was Gary Stackhouse — as he came steaming toward me like a freight train. Instead, my mistake was to grab him. My feather weight didn’t even faze him. Instead, he just spun me like a top, so that I landed wrist-first. In an injury that still slightly affects my running sometimes, I sprained an ankle circa 1971, misstepping off a tailgate while carrying a 75-lb. pack of shingles. And then there was the time a tractor flipped over on top of me. Did you know that the battery under a tractor’s seat, turned upside down, contains acid that can actually disintegrate a kid’s shirt? And that was sorrowful, because I liked that shirt.

I think I’ve had some minor stress fractures in my feet from running. I did some kind of damage to my elbow because a stupid pit bull whom I was taking for a run decided to cross in front of me. My left knee got a little screwed up when a guy in NYC T-boned the driver’s door of my truck in 1987, as I was approaching the Lincoln Tunnel. I tore up both shoulders skiing, one time going too fast and the other time flying too high, and those falls also accounted for some of my cracked or broken ribs; the others were due to taking a fall onto my camera during a sled ride down the Great Sand Dunes in Colorado, and a couple times, falling while running in the dark in San Antonio, and one time, when attempting to climb a rock wall by jumping and slamming up against it. The rib fractures have mostly happened in my 60s, when the bones are supposedly more frail, so I’m not sure they count.

As I think of it, there was also one bike-related broken rib. Sometime around 2004, I hit a gate on the Katy Trail (it was dark; I didn’t see it until it was too late) and broke a rib landing on some steel rails (i.e., railroad-type rails) that they had left lying there. Going back to my grade school days, there was a crash, without broken bones, when I learned why it is a bad idea to get your front tire too close to someone else’s rear tire. Then there was a time, biking to law school from my home in Passaic NJ, when I discovered that a temporary distraction can yield the permanent implantation of a streak of asphalt. This photo was taken more than 30 years later:

2014-08-28 Asphalt in My Right Knee

I had other opportunities to revisit my friend Mr. Asphalt. One came on a winter’s bike ride in Indianapolis. It was a simple maneuver, really: I was just turning the handlebars slightly to change course. Ah, but dust had blown; it had covered a sheet of ice. That time, I lost a chunk from the heel of my hand, along with patches elsewhere on my leg, arm, and shoulder:

There was another fall with even more scratches. I believe it happened in August 2004. I don’t remember the details:

2004-08-28 Bike Wreck - Unknown Details 1 - Copy

Can’t remember what I was laughing at. Maybe the strawberries-and-cream skin color combination.

Another one happened in Fayetteville, Arkansas on August 16, 2012:

2012-08-16 Photos of Scrapes from Bike Slide_Page_2

That one also took a chunk out of my shoulder. I remember that one well: I was rounding a corner and leaned over too low to the ground. The tires slipped out from under me. I was using Continentals, the slick ones, with hardly any tread on top and none on the sidewalls. I learned to pay more attention to that detail, the next time I was shopping for bike tires.

 

xElbow

Another time, I cut a corner too sharp and took a nice, simple fall onto my left arm. I guess I must have been getting trained in how to fall, because all it did was raise a lump on my elbow.

April 2022 update: another collarbone break, this time with four broken ribs, from a mere slide on the pavement!

There have probably been other episodes, but these are the ones I recall at the moment.

Bike vs. Car: Very Bad Times

In addition to self-inflicted injuries, biking carries a risk of getting hit by vehicles. My stories pale against those of a student I knew in Fayetteville. She had been hit seven times. In one of them, she said, a woman hit her in an intersection. She and her bike were jammed together under the front of the woman’s car, a Honda Civic. It happened at a driveway or an intersection. The woman didn’t realize she had hit anybody: she was apparently looking the other way after pulling partway out. The student was trying to reach out and pat her hand on the hood, to let the woman know there was someone under her car. Fortunately, a black woman in a big SUV came jamming up, stopped right in front of the car, jumped out, and yelled, “You’re running over a bay-bee!” The student was tough: she pulled herself out and took off. She said she had to push her bike the rest of the way to school.

1970-07-21 Article re Getting Hit on Bike

The first time I got hit by a car was on July 20, 1970, I was 14. The driver said he was doing the speed limit. On that country highway, I think the speed limit was 65 MPH. I think he was going faster than that. I saw him back there, and thought I had time for evasive maneuvers. He caught up to me faster than expected. Fortunately, he was not driving anything like an SUV or truck, so he didn’t hit my head or spine. (We didn’t wear helmets back then.) The impact was with the back of my bike and mostly with my legs. I flew up in the air and over his vehicle. I remember the black of the asphalt and the green of the grass at the side of the road, spinning around as I did my somersaults. I landed in the grass. The man stopped and came walking up. I think he feared I was dead. I told him I thought he might have broken my legs. They gave me some cool drugs at the hospital. I remember Nancy Holden, a good-looking girl from a nearby farm, helping to bundle me into the ambulance. I imagined that the look of sympathy on her face could translate into something concrete. Sadly, it didn’t.

I didn’t get hit again until September 30, 1982, when a delivery truck driver in New Jersey ran over the front tire of my bike. I happened to be riding the bike at the time. That’s pretty much what happened: I was going down the road, minding my own business, and he thought he would just go ahead and make a right turn where I happened to be. I saw it happening, and was able to stop the bike and extricate myself before I could get hurt. The cops showed up; I arrived at a humble estimate of the damage to my bike; the delivery guy handed over the cash; and we were on our way. Welcome to bicycle safety law in New Jersey.

The scariest incident of getting hit by a vehicle while biking occurred at Indiana University — Bloomington on January 31, 2006. It was scary because it was deliberate. As noted in a separate writeup, the driver felt that he was justified in coming up from behind and knocking me to the ground. At some point I will work up a presentation including my audio recording of the scene, but for now I’ll leave it at that.

Whatever the situation, ultimately it takes just one texting teen, just one drunk driver, just one person out to prove a point, just one driver, following a truck, who didn’t even know you were there, as s/he momentarily looked away, until after you were sent sailing. And then you’re dead or in pain for the rest of your life, never to bike — or to run, or even, perhaps, to walk — again. And nobody will do much about it. This is still car country, and in the end you’re just an impediment.

Statistics

I knew that any passing car could be my last. On the other hand, just a week or two before writing these words, I had experienced the confidence of being out on two wheels, on a sunny day, daring to ride on the shoulder of a six-lane freeway. Well, why not? There no signs prohibiting me from being there and, just as important, I had the wind with me!

So this was the struggle. On one hand, the obvious danger; on the other hand, the feeling that it wasn’t really *that* dangerous. I decided to look into the statistics. A search led to CDC contentions that “In 2015 in the United States, over 1,000 bicyclists died and there were almost 467,000 bicycle-related injuries,” that “Adults aged 50 to 59 years have the highest bicycle death rates” and that “Males die 6 times more often and are injured 4 times more often on bicycles than females.” It seemed I was in several higher-risk categories. I suspected the 50-59 group might be at highest risk because (a) people older than that were probably not on the road as much, (b) older generations could be more trusting, due to childhood initiation to bicycling in a less angry era, and/or (c) older people might be excessively confident, due to a greater lived experience of surviving previous risky activities.

Red paint, ground into the helmet worn by Lauren Davis, by the red Fiat that ran over and killed her as she biked, with traffic, on her way to work, at 8:35 AM, on a street where the local community board had refused to install a bike lane. The police did not charge the driver. Her sister described Lauren’s face after the accident as “distended and unrecognizable” with teeth that “had moved about her mouth in a nonsensical manner” and asked, “How could this much damage be inflicted on one person?”

A New York Times article (Kolata, 2013) noted that about 2.5% of all people killed on the road are bicyclists — and also that bike injuries and deaths appear to be “dramatically underreported.” The Bicycle Safety Almanac (Bluejay, 2017) agreed:

Leah Shahum of the San Francisco Bicycle Coalition says its group’s 2001 study concluded that police neglect to report bicycle incidents. . . . The NYC group Right of Way . . . [found that] over 90% of pedestrian deaths in NYC are the fault of drivers. . . . A study by the Silicon Valley Bicycle Coalition shows that three out of four at fault drivers were never even cited for hitting and killing pedestrians. . . . In New York, 70-92% of drivers were at-fault in killing pedestrians and cyclists, but 74% didn’t even get a ticket. . . . Ken Kifer has a huge page with lots of stats and analysis. His conclusion is that cycling is not dangerous (because he compares the danger per hour of activity, rather than per mile). Ironically, he was later killed while riding his bike.

The Bicycle Safety Almanac (Bluejay, 2017) reported that alcohol and happy hour (4-8 PM) accounted for large shares of the bicycling injuries. The site also said that, depending on which statistics you use (and in any event the data are limited), bicyclists in the U.S. are at least three times more likely to be killed and five times more likely to be injured than motorists; moreover, that bicyclists in the U.S. are three times more likely to be killed than those in Germany, and six times more likely than those in Holland. For those who consider the U.S. an advanced nation in such regards, a search led to a Harvard study (2011, pp. 177, 247) finding that the rate of road crashes of all types (i.e., including motor vehicles) was 3.1 times higher in Mexico, and 2.7 times higher in the U.S., than in the safest countries (i.e., Sweden, U.K., and Netherlands).

To further enhance my own risk profile, the Bicycle Safety Almanac (Bluejay, 2017) said California, Florida, New York, and Texas accounted for 43% of U.S. bicycling fatalities. Other sites (e.g., League of American Bicyclists; Insurance Business Magazine) agreed that, by multiple measures, Florida was worst, followed by California, New York, Texas, and Arizona. I happened to live in Texas, and my personal experience there was that, as a general rule, I could not go out for my favorite 27-mile ride at any time of day or night — not even in the wee hours of 3 to 4 AM, in the relatively laid-back suburban settings most typical of American bicycling — without having at least one driver veer too close to me, even when s/he had at least one other empty lane to choose from. I did call the cops on one partyer whose passenger hit me with a thrown Coke cup. I had the vehicle description and the license number. The officer said I could file a report, but this would be pretty far down on the police department’s list of priorities. Sources reported that bike lanes reduced the risk of fatality, but of course this would depend on not having bike lanes filled with broken glass, compelling bicyclists to ride in the traffic lanes whenever possible.

But wouldn’t some of those concerns be alleviated while touring, when the bicyclist would be out on country roads with less traffic, little broken glass, and greater visibility? Here, again, there didn’t seem to be a ton of current research, but a revised search led at least to a report to the Federal Highway Administration (FHA) (Carter & Council, 2006) regarding bicycle and pedestrian crashes in North Carolina, apparently partly updated by unnamed others (FHA, 2011). (It appears the focus in both reports is upon bike-vehicle collisions, as distinct from bicyclist-only crashes, as where someone falls off their bike.) The FHA (2011, p. 2) report said this:

Approximately 25 percent of nationwide pedestrian and bicycle fatal and injury accidents occur on rural highways. In contrast to urban highways, rural highways have certain characteristics that can be more hazardous to pedestrians and bicyclists, such as higher average vehicle speeds and a lack of sidewalk provisions.

Notably, that study found that 80% of rural (vs. 20% of urban) bicycle crashes in North Carolina occurred on roads with unpaved shoulders, and 66% occurred in daylight. The more detailed Carter & Council (2006) report offered a number of additional findings, and also remarked that hit-and-run drivers prevented data collection in a substantial number of cases, especially in rural settings:

  • Bicyclists riding in the traffic lane constituted 59% of urban crashes and 74% of rural crashes (p. 7). In distant second place, bicyclists on sidewalks or in crosswalks accounted for only about 16-18% of urban and rural crashes. Experience suggests there were probably many sidewalk collisions not resulting in serious injury and thus not reported, whereas rural roadway collisions would have a high probability of causing injury.
  • Rural riders were about three times as likely to be killed as urban riders. Overall, about 58% of urban riders and 64% of rural riders were killed, disabled, or suffered otherwise evident injuries in the reported collisions, as distinct from having little or no injury.
  • The difference in fatality rates is probably explained by the fact that most crash speeds were two to three times higher (i.e., 41-60 MPH) in the countryside. Experience suggests that drivers might understate their actual speeds, especially if they were speeding. By some miracle, on roads where people most likely broke the speed limit quite frequently, hardly any of these drivers were reported to be speeding.
  • Contrary to my fears of texting teens, in both rural and urban contexts, drivers in the 25-44 age group accounted for about 35-40% of collisions. Second place went to drivers in the 45-64 age group (22-24%). Third place: the 20-24 age group (11-12%).
  • Most drivers were male. Blacks were overrepresented in urban crashes, and whites were overrepresented in rural crashes. Only 2-4% of drivers had consumed alcohol.
  • More than a third of crashes occurred between 2 and 6 PM. About a quarter occurred between 6 and 10 PM. About a fifth occurred between 10 AM and 2 PM. Each of the other time slots (i.e., 6-10 AM, 10 PM – 2 AM, 2-6 AM) accounted for less than 10% of crashes.
  • More than three-quarters of rural crashes occurred at non-intersection locations, while nearly two-thirds of urban crashes occurred in commercial (i.e., not residential) zones.
  • The study authors improbably found that, according to the reported data, bicyclists were the cause of 48% of rural collisions, while motorists were the cause of only 44% (the responsibility for the remaining 8% was not clear). The largest single alleged cause of rural collisions (31%) was that bicyclists turned or merged into the path of motorists. The second largest cause (25%) was that motorists were passing (i.e., “overtaking”). I did wonder whether part of the explanation here was that cops in rural North Carolina were just not very sympathetic to bicyclists. The alleged causes in urban settings (where bikes are more familiar) were more believable. After “Motorist failed to yield” (26%), five different causes were each responsible for between 8% and 13% of urban collisions. Summarizing those five causes, one party turned into the path of the other, or failed to yield to the other, or the motorist was passing.
  • If you allow for the probability that riders generally don’t attempt, or are not allowed, to ride on higher-speed roads in urban areas, then there appears to be a direct correlation between speed limit and rates of collision in both urban and rural areas. In the cities, collisions are almost twice as frequent in zones posted 30-35 MPH as in zones posted 25 MPH or lower; and in the countryside, there is almost a doubling of collision frequency in each progressively higher speed zone (e.g., 54% in zones posted at 50+ MPH vs. 28% in zones posted 40-45 MPH). Then again, this progression could also reflect the probability that 30-35 MPH is the most common urban speed limit and 50+ MPH is the most common rural limit.
  • There were about 30 times as many collisions on rural two-lane roads as on rural multilane (i.e., 3+ lanes) undivided highways. This presumably reflects the fact that rural two-lane roads accounted for 94% of all North Carolina roads.
  • On rural two-lane roads, only 8% of collisions occurred where there was a paved shoulder.
  • Regardless of road type, the vast majority (69-76%) of rural collisions occurred on straight, level roadway, not in the vicinity of curves.
  • Mile for mile, rural multilane undivided highways were three times as dangerous as rural two-lane roads. During the five-year (1997-2002) period for which data were examined, on average, vehicles hit one bicyclist for every 42 miles of two-lane roadway in North Carolina, whereas vehicles hit one bicyclist for every 13 miles of multilane undivided highway. Multilane divided highways were a little safer: one hit rider for every 19 miles of highway. Freeways saw the fewest collisions, no doubt because bicyclists were usually afraid or not allowed to be there.

Absent a bike lane physically divided from the roadway by a wall, posts, or other barriers, it seemed the safest kind of roadway would be one offering wide (and clean) paved shoulders, separated from the roadway by rumble strips, preferably in one of the less deadly states. As another precaution, I had seen research indicating that motorists behaved better (and in any event they were more easily tracked down, sued, and prosecuted) when caught on camera, possibly helmet-mounted (though it presently seemed that even the highly rated cameras did a poor job of capturing license plates).

In another study, Robartes and Chen (2017, p. 172) found that “drunk drivers increase the fatality risk for cyclists more than any other factor studied.” In contrast to the study summarized above, these authors found that divided and one-way roads were safer; that vertical grades and horizontal curves contributed to severe injuries; and that previous research (Madsen et al., 2013) had concluded that permanent running lights on bicycles (i.e., turned on during daytime as well as at night) reduced the likelihood of a crash involving bicyclist injury. The League of American Bicyclists (2014, p. 6) reported the results of their own study:

Taken together, these statistics suggested certain conclusions. I would be analyzing them in another post. For present purposes, the general point was clear enough: biking was risky.

Making It Personal

CityLab (Goodyear, 2012) provided some quotes from comments that readers offered, in response to a CNN article on bike injuries. Those quotes included the following:

Sorry, but if you insist on riding a bike at 15 MPH on a road filled with people trying to make it to work in a half-awake state going 45, 55+ MPH, you shouldn’t act all surprised and shocked when bad stuff happens.

The way that i see it, any cycling moron out riding in the road outside of a residential area is begging to get hit.

Grow the heck up bikers. We don’t live in this cute little fantasy world where everyone is perfect 100% of the day. You’re occupying road space that 99.99% of the time is being used by cars going the same speed as everyone else. What do you think is going to happen occasionally (and tragically)?

Those remarks were true: in America, you are indeed taking your life in your hands, if you try to ride a bike on roads that do not have wide, paved shoulders or physically protected (not merely painted) bike lanes. This is because, in the U.S., unlike more advanced nations (e.g., U.K., Sweden), too many drivers are too cruel or stupid to grasp a basic point, expressed in a bumper sticker: You Own a Vehicle – Not the Road! Stupid, I say, because these drivers will be the first people to cry when they get hit by a trucker who agrees that might makes right, or when their child or some other person dear to them gets killed by a car while biking, walking, or playing. They are right, nonetheless: this is a land that too frequently endorses stupidity and cruelty, and the roadway is a particularly brutal proving ground. In the words of NerdWallet (Glenn, 2016, quoting others),

A fundamental problem . . . is that many motorists don’t use bicycles . . . . [Often, if] drivers come across one cyclist who’s a jerk, they assume all cyclists are jerks . . . . Many drivers believe they take precedence on the road and that cyclists are invaders . . . . [D]river’s education programs . . . fail to offer guidance about the emotional aspects of driving . . . . Drivers aren’t taught that intolerance toward cyclists is a form of hostility and may wind up thinking they’re higher than bikers in the commuting pecking order. This may explain why, to certain drivers, seeing a cyclist run a stop sign or delay traffic becomes more than merely annoying — it’s a slap in the face. Or worse, a lit fuse. . . .

If motorists’ rage is driven in part by their perceived superiority on the road, cyclists’ anger may stem from the opposite: intense vulnerability. . . . Given their precarious position, they may react defiantly when they perceive drivers as behaving in a threatening manner, such as following too closely or not leaving a cushion when passing. . . . Being assertive when you know you have the right of way is crucial.

The headline of the aforementioned CNN article (Smith, 2012) illustrated how major news organizations help to perpetuate the problem. The headline was, “Bicycle injuries: Is the right-of-way fight getting ugly?” The reader might pause at that: a “fight”? Yes, it is a fight — sort of like the fight between a wolf and a sheep. Smith put it like this:

Some of the comments from cyclists are just as confrontational: “Bicyclists should carry a nice hammer to adjust the body work of offending vehicles” [and] “Some times I wonder if the only way a cyclist can get respect is to strap on a fully automatic weapon across their back.”

“Just as confrontational,” eh? Evidently lacking any personal experience with her subject, Smith did not seem to notice that her quotes from bicyclists were of a completely defensive nature — that these people were responding to driver abuses, not claiming their own right to break laws and hurt others (see also e.g., CityLab). As of the time when I wrote these words, CNN had concealed or removed all comments on Smith’s article, without explanation. But other sources conveyed the same reality. For instance, Road.cc (MacMichael, 2017) described one researcher’s work in these terms:

[Gélinas studied] newspaper reports from 2016 related to incidents in which a cyclist had been killed. . . . [She found] that the choice of words and phrases employed avoided pinning responsibility on the motorist involved while accentuating that of the cyclist. . . .

She found that in 79 per cent of the 20 or so reports she studied, “non-human” terms [referring to the vehicle] . . . were used, when “human” terms such as “driver” could have been employed instead. . . . [Example:] “The cyclist fell from their bike and slid under the wheels of the light commercial vehicle.”

She said: “These statements, by only invoking actions for which cyclists would be responsible, go beyond mitigating or concealing the driver’s responsibility; instead, they directly invoke cyclists’ responsibility.” . . . [She also noted cases where] articles mention that the victim was not wearing a helmet . . . [when] a helmet would have had no effect.

MacMichael offered the example of a recent article that began by saying, “A man and a woman were badly injured when a car hit a telegraph pole and a tree in York early this morning.” The reader had to proceed to the fourth paragraph of that article before finally being told — and, even then, not straightforwardly — that this man and woman were, in fact, the driver and passenger in the car. In such situations, Gélinas seemed to be saying that a similar article, about a bicyclist veering off-course, would not have started off by confusing the issue, with words like, “A man was badly injured when a bicycle hit a telegraph pole . . . .”

Walk Bike Nashville (Kern, 2017) made a similar point in an article titled “How Is Media Talking About Pedestrian Fatalities?” That article conveyed remarks about News Channel 5 coverage of an accident in which a driver killed a pedestrian, including these:

There have been times while crossing in a legal crosswalk, people have yelled at me in a threatening way. Once, a vehicle purposely sped up to “pretend” to hit me in a crosswalk and yelled at me for not walking faster. While cycling, people have thrown objects (once a glass bottle) at me or driven so close, I could reach out and touch the vehicle. . . .

In passing the stopped car [in an illegal manner], the driver allegedly collided with the pedestrian . . . . [But] Were there crosswalks in the area? Why did the second car pass? Was it a two-lane road? . . . Was speed a factor? [The article addressed none of these obvious questions.]

It seems News Channel 5 changed the title of the article in response to complaints, but the URL still told the story: “news/pedestrian-hit-killed-by-vehicle-in-east-nashville.” Not “driver kills pedestrian,” but rather “pedestrian killed by vehicle.”

Running Compared

I composed a brief post on the joy of running. It said what a thousand other people have said. The part I would emphasize here is that nobody has ever advised me to wear a helmet while running. I have never been hit by a bus while running. Even if I were threatened while running by a bus or by a university maintenance truck or by a guy speeding down a rural road — to cite a few examples offered in that Indiana University post — I would have the option of just jumping out of the way. Sometimes the little things make a difference.

Of course, biking is cooler, and that can matter in August (and also in January).

Finally, to the comparison of running vs. biking, I would add that, when you are running, you never need dorky helmet attachments to defeat the wind rumble that fills your ears, and renders you oblivious to imminent automotive impact, whenever you encounter a headwind or exceed ~20 MPH.

cat-ears-for-cyclists-1

As I say, I love biking. There’s a good chance I’ll die on a bike. I would like to postpone that, however. So even though I write about heart issues and injuries and other consequences of running, one must bear in mind that there are worse alternatives.

I had been using a spreadsheet to log my running times and distances and to calculate related values. I was going to share it, and then it occurred to me that others have probably developed spreadsheets that might be superior to mine. I decided to look into that briefly. This post reports what I found.

A search demonstrated that, indeed, there were running log spreadsheets to be had.

My search led, first, to Minh Tan’s Advanced Excel 2003 Running Log, which looked pretty complicated (note the tabs across the bottom) and which his article explained in some detail. Next, I found an Excel 2013 Running Log template offered by Microsoft. Unfortunately, I did not have Excel 2013, so I passed on that one. Another option: Vertex42 Running Log: pretty, simple, and suitable for Excel 2003 and above. Then there was David Hays’ Running Log (password: dead), said to be in an older format, but which I had to save in Excel 2010 to avoid incompatibility errors. This one was extensive, with 17 tabs. Nuke Runner offered a modified David Hays spreadsheet and other tools in addition. Serpentine offered logs in Excel and in other formats for running and, like some of these other tools, for other purposes as well (e.g., diet, exercise). In a post on Runner’s World, Rob provided a relatively clean and simple Excel running log. Jill Barville provided a description of how to set up her running log, but not the actual Excel file. Spreadsheet Library offered a spreadsheet and also a pre-populated example and (would you believe) a training log and analysis video. Snikt Running offered an Excel download. So did David Underhill, with instructions on how to exchange data with Map My Run.

Speaking of which, I noticed that a friend used Map My Run. Note also the accompanying apps to automate the mapping process. (See e.g., Runtastic.) In a similar vein, Minh Tan (above) pointed me toward the Gmap Pedometer (a/k/a Milermeter), which I hadn’t used before. Now, testing it, I found it potentially more useful than Google Earth for offroad (e.g., trail) running, as long as I clicked on the Satellite option in the upper right corner of Gmap. I was not sure if this tool had a database that would save my results from one day to another: I tried setting up an account, but for some reason I was not able to log in, and I did not pursue it.

So those were a few of the results of my Google search. The search found about 6.8 million hits. I decided not to explore them all. It seemed, however, that there were dozens, probably hundreds, possibly thousands of running spreadsheets out there. The foregoing were only the top dozen or so entries in the search. In response to a comment (below), I have combined those spreadsheets into a single download available at the recommended SourceForge page and also at Box.com and MediaFire. See also my main downloads page.

Probably like most other spreadsheet composers, none of these other spreadsheets seemed as good, for my purposes, as the ones I had composed for myself. Mine were not nearly as good-looking as some of theirs. Also, mine could require duplicate entry of a few items, because each spreadsheet had a different purpose, somewhat incompatible with the others. There may have been a way to automate that, but I hadn’t gotten there yet.

What seemed to be needed was a group effort, a running log spreadsheet project, where features of different spreadsheets would be combined into one simple-for-the-public (and yet, perhaps, easily customizable) spreadsheet or database tool. So far, though, I was not aware of any such thing.

A few years back, I did a search for backpacks for runners.  I read a number of discussions on the subject, and then narrowed it down.  Since there are hundreds of models, I excluded packs with a wide hipbelt, women’s packs, packs over 30 liters, and packs over $100.  I eliminated heavy packs; the ones listed below are all in the one-pound range.  I eliminated most packs without at least a thin waist or tummy belt, on the theory that a load of stuff could swing around otherwise.  (I was not yet sure how much stuff I would ever want to carry while running, but decided to keep my options open.)  I tended to favor packs that someone – in the ad itself or elsewhere – described as a runner’s pack.  I searched out the Amazon.com listings for each pack, in hopes that this would give me more of a consumer’s perspective.

I eliminated most hydration packs, though possibly they would be fine with the bladder removed.   If I had needed to broaden my search to include hydration packs, I probably would have chosen either a CamelBak or a Salomon.  I also eliminated climbing packs.  The drawback of a typical climbing pack, for my purposes, was its lack of pockets to reach into while running. But I did consider these:

Black Diamond Flash
Black Diamond Bullet
Black Diamond Hollowpoint

I considered two Lowe Alpine packs, primarily when I was thinking I might want to carry a lot of stuff.  I rejected them because I had read several positive remarks by runners who had used Deuter Speed Lite packs.  I had already decided that Deuter would be the kind I would buy.  The two Lowe Alpine packs were:

Lowe Alpine Edge 20 Day Pack
Lowe Alpine Argon 25 Day Pack

The two Deuter choices were:

Deuter Speed Lite 10 Daypack
Deuter Speed Lite 20 Backpack

Between the two, the larger 20 still seemed suitable for running.  It would also hold more.  That would mean more fabric on my hot and sweaty back, but would also extend the tummy strap somewhat lower.  Its dimensions were only slightly larger:  19 x 10 x 7 inches, as compared to 16 x 9 x 5 inches for the smaller 10 Daypack, and presumably not all of that extra length and width would be against my back.  The manufacturer’s webpage showed its straps, with padding down most of the shoulder (a principal disadvantage of the cheap pack I was planning to replace).  The pockets looked a bit high, but accessible if I loosened or unclipped their water-bottle straps.  The other drawback of the larger pack was that it cost $20 more.

I wound up buying the Deuter 20.  I had it for a year or two.  It was a really nice pack.  I sold it just because I wasn’t likely to use it much in my new location.

I never did get around to camp running.  But I did try it out fully loaded and with additional gear bungee-corded to the outside of it, and it worked.  I was impressed with how well I could get it to lie snug up against me, not swinging around and yet not choking me with inconvenient tight straps across the chest.  Somehow it just fit.  I used it for hauling groceries from a store one mile away — carrying, for example, a gallon of milk along with a random load of other items.

* * * * *

Update (January 2023)

I recently tried a distance run with a loaded backpack. It wasn’t one of the models listed here – it was just a basic Outdoor Products pack from Walmart – but I was able to keep it from swinging around. It seemed to provide approximately the experience that I would expect from one of the packs listed above.

Things were fine for a while. Unfortunately, the route I used began with several miles of slight but mostly steady downhill. I had run this route many times before. The grade was slight enough not to cause problems. With the pack, however, problems did ensue.

About four miles out, I got a sudden, stabbing calf pain. I had to walk the rest of the way. As discussed in another post, downhill running was a prime cause of these calf pains.

As with those many previous runs, there was no such attack in a later run on that same route without a pack. It seemed clear that the pack was the cause.

What was less clear was exactly why. I did not think it was the weight. The pack did weigh about nine pounds, so that was possible. It also could have been that the pack induced a change in my running motion – though I think that would have manifested, first, in a joint (e.g., knee) ache.

My best guess was that the problem lay in the slower pace. I definitely was running slower with that weight on my back. I had noticed, in the past, that sprinting down hills tended to minimize calf attacks. I suspect there would not have been a problem on a more mixed route, as distinct from that steady downhill grade. If this was the explanation, a solution might be to walk on the downhill segments, continuously or at least at intervals, or to try to speed up on those segments despite the weight.