Run in America!

Newton Motion Stability Trainer Review

2012-02-04T17:50:00.002-06:00

Having run in Newton Motion Stability Trainers for three years, I love them. Prior to these becoming my marathon training and race "go to" shoe, I had run in Brooks Adrenalines, widely described "traditional stability shoes." Upon switching to the Newton Motions I immediately found their far lighter weight, significantly lower heel-to-toe drop (4 mm vs. 12 mm), and their proprietary Action/Reaction mid-sole technology all contributed to dramatically improve both my race performances and my natural running form.

So, having had success in this shoe (and even having my form professionally analyzed while wearing them) it was with trepidation when I saw that for the spring of 2012 Newton had updated their Motion Performance Trainers. My first impression upon opening the box and looking at the shoes was... Wow! Not one to normally post photos on DailyMile, I decided to in this case, and was blown away by the favorable comments. As with the Newton MV2's, these are not for the timid!

I next tried them on for fit and comfort. I had always been delighted with the prior Motions' ample toe box, which provided a roomy feel that I found critical when I increased my distance beyond ~18 miles. Fortunately, the 2012 Motion retains this feature, and are even more comfortable owing to their new contoured sock liner. Also, new in this release are wide-mesh uppers to facilitate more rapid sweat evaporation and cooling. Training with a prodigious sweat rate from hot and humid Houston, this ranks in my opinion as the new Motion's greatest enhancement.

I then gave them a good ten mile distance run. Long enough to provide a bit of the challenge that the Motions are designed for, yet short enough to allow me to concentrate fully on them. Via running a deliberately mixed surface route, I was able to easily contrast the feel and performance of the shoe on both Memorial Park's soft dirt and gravel trails and on Houston's typical ultra-hard concrete roads. In both cases the shoe handled and feltgreat, even more-so once I crossed into double digit mileage territory.

Since I had run in the ultra-lightweight MV2's just the prior day, I was sensitive to differences between these two great Newton shoes. To be fair I shouldn't even allude to such a comparison, since they are two shoes of completely different intended purposes and race distances. The 2012 Motions, while 5% lighter than their predecessor, retain the substance and long-lasting performance needed especially when crossing over 20 miles. This, from my long experience is the distance beyond which most marathon runners begin to see their form deteriorate, and where the mild mid-foot mild stability elements of the Motions are the most beneficial.

As the bottom line of this review, the new 2012 Newton Motions will remain my "go-to" marathon training and racing shoe!

Newton MV2 Shoe Review

2012-01-28T13:36:00.000-06:00

Two and a half months ago I received my Newton MV2 running shoes. These screamers are engineered to be the lightest and most efficient Natural Running shoe using Newton's second-generation Action/Reaction Technology. This technology has numerous patents to prevent other manufacturers from simply copying their designs, and having run in Newton shoes for three years I encourage you go to a good specialty running store to learn about them, then to give them a good run.

These MV2's have a truly flat profile, which encourages a quick high cadence gait. Recognizing that many runners, like myself, are transitioning to the MV2's from running shoes with a slightly higher heel-to-toe drop, Newton supplies these shoes with optional three millimeter heel inserts. Initially feeling my calves to be a bit too tight, I applied the inserts, which relieved the tightness without adding anything to their light weight. Combined with Newton's action-reaction technology found on the soles of the shoe near where the metatarsals strike, from my experience this results in a performance boost of 15 to 30 seconds per mile.

These MV2's are truly neutral, and, as they are extremely light weight do not provide excess cushioning that inhibits the runner's grounded feel to the running surface - that is essential at higher speeds. As a pleasant surprise, the MV2's five versus Newton's normal four Action-Reaction lugs provides hugely enhanced responsiveness and cornering abilities, which I found to be especially helpful on a weaving Memorial Park trail.

Curious at what distance the MV2's light weight and minimal cushioning would drive me to a more substantial shoe, I wore them over varying distances while training for the Houston Marathon - up to one 20-miler. While I've since heard that several area runners have successfully run, and P.R.'d marathons in the MV2's, I found 16 miles to be their maximum comfortable distance. I believe this distance to solely be a personal one, as with my current level of fitness it corresponds roughly to the point beyond which my running form tends to deteriorate on Houston's hard concrete road surfaces. So, for the remainder of my Houston Marathon training runs of 16 miles or beyond and for the race itself, I ran in the Newton Gravity Performance Trainer (an easy decision, as in prior years recent I'd successfully run numerous P.R.s and B.Q.'s in the Stability Motions.)

Now that the Houston Marathon is complete, I am training for the Rodeo Run 10K and the Texas Independence Relay. So, after two weeks of self-enforced rest I just laced-up my MV2's, and took them for what turned out to be a great run. By concentrating on the pivotal elements of good running form, and cranking up the speed well beyond my normal pre-marathon training pace, these shoes demonstrated again that they rock!

As the MV2's run a bit small I recommend that you get them a half to full size larger than your normal running shoe length. Also, as I found the MV2's to be a bit snug on the width, by lacing them a bit loosely I found this relieved the tightness without affecting my grip of the road. Since the best specialty running stores have knowledgeable sales people with a generous return policy, choose the shoe that fits best while you are running, and not simply on the cushioned surface found in many stores. Don't gauge comfort simply by walking around the store in running shoes, as a surprising number of runners do, since the Newton's Action-Reaction technology feels a bit unnatural until you run!

Regardless of the shoe you buy, it's important to transition gradually to a shoe with a smaller heel-to-toe drop. This provides your body time to both adjust and strengthen, and to minimize the likelihood of inadvertently returning when fatigued to an inefficient and potentially injurious heel-strike. I have consistently found that by concentrating on gradually increasing my cadence, and concentrating on a slight forward lean from my ankles, that my good running form - and boost in speed with no incremental effort - quickly follows.

Embedded below are four YouTube videos in which Newton's CTO Danny Abshire discusses the MV2's: technology, initial fit (buy a half-size larger), adaptation from other running shoes, and some helpful form drills:

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Why runners should oppose the "Stop Online Piracy Act"

2012-01-18T07:28:00.002-06:00

Visiting Wikipedia this morning, I saw that it was blacked-out to encourage its readers to educate themselves on the draft Senate and House bills SOPA and PIPA. Having done so, I composed and submitted to my Congressman the following note. I encourage you to educate yourself, and to contact your representative.

I am concerned that enactment of the proposed House "Stop Online Piracy Act" (SOPA) would put a huge, unnecessary and ultimately ineffective burden on website owners to police user-contributed links for possible copyright infringement. Such legislation would destroy the vibrant and interactive internet community, and impair citizens' ability to exercise their First Amendment rights.

To provide a personal example of the way this Act would impact, I am a recent Houston Marathon runner with a long history of running and health related interests, and maintain as a pure labor of love the blog: http://RunInAmerica.com. To learn from my visitors I invite them to post comments, and on many occasions they kindly provide helpful links to other sites. While I check that such links are valid, I have no way to verify that violations of copyrights do not exist on such sites. Thus, enactment of SOPA would effectively force me to disable all user-contributed comments, and to delete those which were previously posted. In fact, even if I had an effective way to determine copyright violations, such an unnecessary burden would literally be never ending as I would need to continually re-visit such links ad infinitum.

Additionally, SOPA would adversely affect other sites that I frequently reference and value (e.g. Wikipedia.com, DailyMile.com, NYTimes.com, WSJ.com and Chron.com). Presuming such legislation was enacted all of these sites, and many others, would be forced to curtail user-contributed input - effectively destroying the vibrant culture of the web. SOPA and PIPA therefore directly infringes upon U.S. Citizens' First Amendment rights to the detriment of society. For these reasons, I strongly urge you to reject any legislation such as SOPA or PIPA.

Finally, here's a great song which highlights the issue superbly:

Houston Marathon Race Report

2012-01-15T18:37:00.002-06:00

In this morning's beautifully cool weather conditions I was a bit disappointed that I'd struck too ambitious a goal by seeking to re-Boston Qualify with a time of 3:35 or better. However, considering that my training was interrupted due to a minor injury during three pivotal weeks I'm generally okay with outcome, especially as I broke 4-hours via my 3:51:14.

Everything went according to plan for my nutrition and hydration, where I drank Gatorade to thirst. For nutrition, I consumed one tablespoon of chia seeds mixed pre-mixed with one Succeed S!Cap electrolyte capsule every five miles. Additionally, every four miles I had one Roctane. I've taken Roctane for years, and experimented with chia this training cycle, and them both with absolutely no problems. I'm thinking of tweaking this only slightly next marathon, potentially increasing the frequency of Roctane to about every 3.5 miles.

The big surprise for me was seeing the massive congestion associated with running with the 3:30 pacing group in the first ten miles. I've successfully run with pacing groups in the past, and I can only attribute today's problems as due to the comparative huge popularity of this particular pacing group, along with the full marathoners being merged with the half-marathoners through the tenth mile. As such, we constantly passed slow full or half marathon runners who'd started excessively fast. As they slowed they were oblivious to faster runners such as ourselves attempting to pass, which forced us to constantly inefficiently weave back and forth.

After six miles of this frustration, Allison, a Kenyan Way friend, and I got in front of the pacing group. Unfortunately, I then made the mistake of allowing my ambition to over-ride my better judgement and experience, as I proceeded to run a minute too fast via a 1:44 half.

Inevitably, I then paid the price, as despite running the first 18.7 miles at an average 8:05 pace, the final 7.5 miles' slow-down killed my overall time goal, as I ran them at a comparatively glacial 10:25. Oh well! I'm consoling myself by at least having prevented the energy collapse from being total, and at least showing an ounce of wisdom by slowly running in the final miles. This is an improvement, from my prior recent marathons where I'd foolishly set an even more ambitious 3:10 goal, then compounded that mistake by not adjusting my goal pace until I had completely run out of energy, and was forced to walk it in. So, while pacing remains a puzzle that I obviously haven't cracked, I think I'm getting a bit better.

Olympic Marathon Trials

2012-01-14T11:48:00.002-06:00

With a group of long-time running friends we lined-up this morning to cheer for the Houston 2012 Olympic Trials. All of these incredible athletes inspired with their graceful and powerful running abilities and determination. My friends Dave Johnson and Chris Vandersteeg and I took the following photos of the excitement:

Finally, if you're looking for the final results, you can see them here: men and women. Congratulations again to all of the men and women who qualified for, and who ran in today's race!

Houston, we do NOT have a problem!

2011-12-08T07:24:00.001-06:00

Since last Friday I've emerged from the swimming pool to gradually incorporate some running miles, being vigilant for any slight twinges of discomfort which would signal that I need additional time to recover from my stress reaction. Fortunately, this process has gone much better than I'd hoped, successfully running longer and faster than I'd initially intended: 9 miles on Friday, 12 on Monday, 6 on Tuesday, 9 Wednesday and 10 today.

Yesterday's and today's Memorial Park run was extremely encouraging, as I easily ran with a negative split near my goal Houston Marathon pace of 8:00 - with absolutely no twinges of discomfort. This was doubly reassuring it proved that my recovery is complete and that my pool running over the previous weeks had done its job of avoiding any further impact trauma while simultaneously maintaining my cardiovascular fitness. For these reasons I thank my coach Sean Wade for pointing me to the pool, and specifically pool running, as a cautionary recommendation when I'd first developed the leg problem.

The above photo depicts the ultra-cool Houston medal which will be handed out this year - and which I'm very much looking forward to proudly placing around my neck upon crossing the finish line!

Injury Recovery

2011-11-29T08:38:00.001-06:00

First, I stumbled upon an excellent time-lapse video taken from the International Space Station that's absolutely mesmerizing and is well worth the view. We truly are blessed to live on such a dramatic and beautiful planet!
Earth | Time Lapse View from Space, Fly Over | NASA, ISS from Michael König on Vimeo.

Second, a brief update to my running and training status, as I'm about six weeks from the Houston Marathon. Approximately two weeks ago while running an intended twenty miler with the Kenyan Way training group I unfortunately felt an unexpected and disconcerting growing pain in the right lower leg, specifically the outer section of the tibia. After walking a bit hoping for the discomfort to be relieved the Coach kindly offered an opportunity to join him in a car ride back to base.

Sean kindly provided some typically sound advice - until I got a better handle on my injury I should maintain my fitness by non-impact pool running. With only one quickly aborted trial run as an exception (the start of the aptly named Turkey Trot) I've since followed his advice, as in my prior incidence two years ago with a minor tibial stress fracture pool running proved very effective at maintaining my running-specific fitness, while helping me avoid the emotional let-down that otherwise accompanies a dramatic reduction in training. While many consider pool running to be abjectly boring, I've not found it to be the case provided I do so in at the local 24-Hour Fitness Center's bright and cheery pool.

From my prior interactions with a physician I'd learned that unfortunately X-Rays are typically non-definitive in the early stages of a stress fracture, so I've decided in caution to treat my condition as such. While I'm encouraged to see continual evidence of healing, I've reconciled myself that if I'm ultimately unable to run the full or half marathon in January that will be a bit disappointing but fine. I will gradually enlarge my range of cross-training activities, next adding the bike to my fitness regimen, and before I know it I'll be back at 100% running ready fitness - long before the forthcoming Texas Independence Relay which I truly enjoy each year.

My advice if you're facing an injury prior to a race? Read Julie's great post and related advice then count your many blessings.

Newton's Latest MV2 Shoes have Arrived!

2011-11-09T16:01:00.001-06:00

Briefly lamenting yesterday's passage of my well worn (750+ miles) and multiple P.R. Newton stability trainers I was ecstatic to receive from UPS today my recently ordered new pair of their latest product, the Newton MV2!

I'm truly excited to run in Newton's new MV2 as they are engineered to be the lightest and most efficient Natural Running shoe using their second-generation Action/Reaction Technology. These shoes have a flat profile (i.e. zero heel-to-toe drop) that encourages a quick high cadence gait. This, combined with their low weight translates to increased speed.

Unlike my prior shoes these are truly neutral, which I am comfortable with since I've gradually transitioned through wearing other low-profile neutral shoes during the past two years. A gradual transition to any minimalist shoe is essential to allow the feet and calves to strengthen, and to perfect the high cadence gait with slight forward lean from the ankles to minimize the likelihood of regressing to an injurious over-striding heel striking running form.

Embedded below are four YouTube videos in which Newton's co-founder and CTO Danny Abshire: Discusses new shoe's new technology; Talks about their initial fit (buy a half-size larger); Discusses adaptation to these shoes; and Demonstrates some helpful form drills (along which I recommend his natural running book):

Once I've had some time to transition I'll put plenty of miles on these shoes. At that point I'll follow-up with my detailed review. Meanwhile, feel free to try-out these shoes at your specialty running store, and let me know what you think!

Christopher McDougall on Running Form

2011-11-02T22:40:00.002-05:00

As a huge fan of Christopher McDougall's great book "Born to Run" I was intrigued to see his latest New York Times article on running form, running injuries, shoes, and why running magazines give "A's" to all shoes. See his excellent article at http://www.nytimes.com/2011/11/06/magazine/running-christopher-mcdougall.html, then check-out this video where McDougall demonstrates a simple exercise that helps make all of us better runners:

Shedding more light on McDougall's interesting perspectives here's another video, this one from a TED conference:

Incidentally, I had fun hosting Runners Round Table episode 119 tonight, where a great group of experienced marathoners shared their Fall 2011 race experiences, thoughts, and lessons learned. You can download it from iTunes. We encourage much wider participation; if interested join the RRT Google!Group, then share your ideas with other runners!

Cool Weather Running!; Nutritional Fueling Experiment with chia seeds

2011-10-31T09:45:00.000-05:00

In my last blog post I lamented my calf strain in the context of missing-out on my long-anticipated Chicago Marathon. Fortunately, beginning roughly one week afterward I was able to successfully begin a gradual increase in both my running mileage and intensity. While for the past two weeks I was convinced that I was cured, this was confirmed on Saturday with an excellent 17 mile Kenyan Way training run.

With wonderfully cool temperatures in the upper 40's I laced-up my Newton shoes, then met my friend Alison in the pre-dawn for our easy 1.5 mile warm-up. We then joined the KW group and were delighted to negative split and maintain a steady and strong pace (one of many benefits of running with a good group and training partner) with splits: 8:21, 8:33, 8:25, 7:53, 7:45, 7:44, 7:49, 7:31, 7:54, 7:41, 7:48, 7:56, 8:05, 7:50, 7:45, 7:40, 7:50, and 7:30.

With continued cool weather in the offing through the Houston Marathon I'm excited to be returning again to marathon training, especially as I'm looking forward to squeezing-in some fun 5 and 10K races as fitness benchmarks along the way.

Meanwhile, on a Runners Roundtable a few months ago we were lucky to have with us sports nutritionist Nancy Clark. While there was no reference made to chia seeds' nutritional value, I have been intrigued since reading about them in Christopher McDougall's great book Born to Run, and learning that the Mayan and Aztec highly valued these seeds since it gave their warriors great endurance, just as the modern-day runners of the Mexican Tarahumara tribe demonstrates by routinely running far in excess of 100 miles at a time!

Nancy had rightly encouraged each runner to individually experiment with various nutritional strategies during their training runs - versus the race (!) - so, over the past week I have tried these seeds in an ongoing experiment. In lieu of the Gu or Roctane, which I normally take every four miles for runs longer than 10 miles, on Saturday I instead consumed chia seeds. Specifically, I took one tablespoon of dry seeds every ~6 miles along with plenty of Gatorade, mixing both in my mouth then swallowing. Largely flavorless, chia seeds contains protein which helps to stabilize blood sugar better than Gatorade and/or Gu alone, are rich in vital Omega-3's, and since with fluids they swell in the stomach they slow digestion and provide a feeling of satiety. While my experiments continue (I'll try them again at the forthcoming weeks' 19 and 21 mile training runs), thus far I'm a convert!

CALF = DNF; Chicago Marathon 2011 Race Result

2011-10-10T20:59:00.002-05:00

Twenty one successful Marathons, and then Chicago, 2011 - my first DNF! It was disappointing, as I had four very good months of training to prepare. Then, in Houston on my final semi-long training run one week prior to the Chicago Marathon I violated my Kenyan Way coach's good advice and ran 45-seconds faster than my target marathon pace. After nine-miles I felt my right calf-muscle suddenly cramp-up, which wasn't relieved by stretching. This feeling unfortunately didn't go away fully in the subsequent week's taper, and briefly got much worse only two days before. Despite my continued discomfort I decided to start the race, but, with my calf hurting badly and cognizant of the Houston Marathon only three months off, I exited the course to capture the following video of the elite men's race on my iPod Nano at miles 1.5, 13.1, 16.5 and the finish. Despite all my years of running this was literally my first opportunity to spectate a world-class marathon event, and I truly enjoyed it!

Congratulations to Kenya's Patrick Makau

2011-09-25T17:56:00.002-05:00

Congratulations to Kenya's Patrick Makau for setting the new Men's World Record Marathon in Berlin with a time of 2:03:38, breaking Haile Gebrselassie's 3-year old record by 21-seconds! See The Science of Sports for an excellent detailed analysis of his achievement.

Inspirational Running Videos

2011-09-23T11:31:00.001-05:00

Always valuing running-related inspiration I was impressed with today's DailyMile challenge to post a video which was personally inspirational. Impressed by a couple that were already posted by others, I added a few of my own to create this compilation. Finally, while I wasn't able to similarly embed a particularly good video click here for a treat.

Chicago Marathon Taper Has Begun!

2011-09-19T16:40:00.002-05:00

This Saturday I completed my final 20-mile training run in anticipation of the 2011 Chicago Marathon, and I'm excited! I had a good 10.5 mile early-morning solo training run, then met-up with my wonderfully trustful and steady-paced training partner Allison and the Kenyan Way group, where we together ran another 10 miles. Thank God for the ice-cold Gatorade provided every two or three miles by Sean Wade (a huge perk of Kenyan Way versus other Houston-based marathon training programs!)

Despite high starting temperatures of 75 degrees and 90% percent humidity I managed to hold onto my goal Chicago marathon pace (MP) of ~8:00 for 15 miles (I'm shooting for a 3:29 so-as to re-BQ by 6-minutes for 2013). However, the heavy sweat running down my legs directly into my shoes and socks gave them each nearly a full pound of added weight, which combined with my increasing fatigue from holding my goal pace despite such conditions translated into a slowing cadence and pace. Nevertheless, for the full 20-miles I was delighted to have averaged an 8:22 pace despite such conditions, which - knock-on-wood - I will not find in Chicago on October 9th!

This morning, in surveying my list of top running-related blogs I read an especially apt one from Pre-Dawn Runner, recommending that we treat our tapers both as an opportunity to invest in ourselves while mixing things up in our tapering training runs. I'm completely on-board both recommendations. During past tapers I've typically offset my gradually reduced mileage with a gradually increased pace, eventually with all my remaining training mileage matching my goal MP. However, at Memorial Park today feeling especially sharp due to my having taken yesterday off I ran my full eight miles a good ~30-seconds per mile faster than MP, which felt great!

To everyone also running the 2011 Chicago Marathon (or another marathon two to four weeks out) I wish you the best of luck, and truly encourage each of you to have a great experience!

Kreb's Cycle for Runners

2011-09-14T19:13:00.000-05:00

Having listened a few times to this catchy song after reading this interesting NPR article I copied from Wikipedia a few key Kreb's cycle facts, which we marathon runners need to know a few things about!

Overview of the citric acid cycle

The citric acid cycle — also known as the tricarboxylic acid cycle (TCA cycle), the Krebs cycle, or recently in certain former Soviet Bloc countries the Szent-Györgyi-Krebs cycle^[1]^[2] — is a series of enzyme-catalysed chemical reactions, which is of central importance in all living cells, especially those that use oxygen as part of cellular respiration. In eukaryotic cells, the citric acid cycle occurs in the matrix of the mitochondrion.
In aerobic organisms, the citric acid cycle is part of a metabolic pathway involved in the chemical conversion of carbohydrates, fats and proteins into carbon dioxide and water to generate a form of usable energy. Other relevant reactions in the pathway include those in glycolysis and pyruvate oxidation before the citric acid cycle, and oxidative phosphorylation after it. In addition, it provides precursors for many compounds including some amino acids and is therefore functional even in cells performing fermentation. Its centrality to many paths of biosynthesis suggest that it was one of the earliest formed parts of the cellular metabolic processes, and may have formed abiogenically.^[3]
The components and reactions of the citric acid cycle were established in the 1930s by seminal work from the Nobel laureates Albert Szent-Györgyi and Hans Adolf Krebs.

A simplified view of the process

The citric acid cycle begins with the transfer of a two-carbon acetyl group from acetyl-CoA to the four-carbon acceptor compound (oxaloacetate) to form a six-carbon compound (citrate).
The citrate then goes through a series of chemical transformations, losing two carboxyl groups as CO₂. The carbons lost as CO₂ originate from what was oxaloacetate, not directly from acetyl-CoA. The carbons donated by acetyl-CoA become part of the oxaloacetate carbon backbone after the first turn of the citric acid cycle. Loss of the acetyl-CoA-donated carbons as CO₂ requires several turns of the citric acid cycle. However, because of the role of the citric acid cycle in anabolism, they may not be lost, since many TCA cycle intermediates are also used as precursors for the biosynthesis of other molecules.^[4]
Most of the energy made available by the oxidative steps of the cycle is transferred as energy-rich electrons to NAD⁺, forming NADH. For each acetyl group that enters the citric acid cycle, three molecules of NADH are produced.
Electrons are also transferred to the electron acceptor Q, forming QH₂.
At the end of each cycle, the four-carbon oxaloacetate has been regenerated, and the cycle continues.

Knuckle Lights Review

2011-09-09T10:36:00.000-05:00

During the pre-dawn portion of last Saturday's long-run I used my new Knuckle Lights (http://www.knucklelights.com/) to illuminate my way along the many road sections with limited street light illumination, and to be more visible to the frequently distracted drivers sharing the road. In both regards the Knuckle Lights were very helpful. I was particularly happy to see oncoming cars swerve well aside long in advance to provide me ample running room. I also found the diffuse illumination from the two lights (a Knuckle Light is held in each hand) provides better all-around visibility than my Petzl headlamp - which I particularly don't like wearing when it is hot.

Each KnuckleLight weighs between 6 to 8 Oz. (including batteries), which feels light to me. An adjustable strap allows a loose (my preference) to tight fit on the hand. The best indication of the unit's good design was after a few minutes I didn't notice them.

Running Injuries, their Prevention & Treatments

2011-08-30T12:28:00.000-05:00

One of the benefits of using DailyMile is finding good links to excellent running-related information (thanks, Run Janet!) I am not a physician, and relate the following only as it has been helpful to myself and I believe the information to be sound. The following video is a bit long at an hour in length, but is well worth the time as Stanford University's School of Medicine's Michael Fredericson, M.D. provides a tremendous amount of good advice regarding the prevention and treatment of running injuries.

I recently developed a minor hamstring sprain, and in researching self-treatment options I found two good sources of information, which has allowed me to recover quickly:

I have suffered Achilles Tendonitis/Tendinopathy in the past, and after trying a number of mildly helpful - but non-curative - stretches found progressively weighted eccentric stretches of the injured leg to cure me of the condition.

Achilles Tendonitis / Tendinopathy - Explained in a Minute
A video demonstrating use of the leg press or stairs to eccentrically contract only on the affected leg (Similar to this video demonstration I raised on my non-injured leg, then lowered on my injured leg. I did this exercise over six weeks, starting with minimal supplemental weight, then gradually added resistance via the leg press.)

Fortunately I have never suffered plantar fasciitis, but having several friends who have I have copied three excellent write-ups on-topic:

I have suffered IT Band excess tightness, and found this video from StrengthRunning.com to helpful:

Also from StrengthRunning.com is a very good warm-up set of exercises:

Finally, a few related worthwhile sites or links:

An interesting and topical New York Times article on the "The Hope and Hype of Sports Medicine"
My "Pool Running Perfected" blog post
RunnersWorld Site on Injury Prevention
Blaise Dubois' Running Clinic
FellRnr's site

My Running Playlist

2011-08-24T12:50:00.000-05:00

The following lists my running music playlist that I've listened to for many years, with only a few recent additions. To assure variety I leave my iPod in random 'shuffle' mode during my races and workouts, but if running with a friend leave the iPod at home since I prefer conversation. Besides enjoying music while running (despite debate about its benefits) I also enjoy listening to action-packed audiobooks and running-oriented podcasts.

Above & Beyond
    Can't Sleep
Aerosmith
        Dude (Looks Like a Lady)
Alice Cooper
    School's Out
Alice Deejay vs. Timbaland
    Better Off The Way I Are
The All-American Rejects
    Move Along
Angelmoon
    Hes All I Want
AR Rahman
    Mausam & Escape
ATB
    9PM
Ayla
    Ayla Part 2
Bachman-Turner Overdrive
    Takin' Care of Business
Baha Men
    Who Let the Dogs Out
Ben Harper & The Innocent Criminals
    Steal My Kisses
Benny Benassi & The Biz
    Satisfaction
Bill Conti
    Going the Distance
The Black Eyed Peas
    Boom Boom Pow
    Rock That Body
    Meet Me Halfway
    Imma Be
    I Gotta Feeling
    Alive
    Party All the Time
    Rockin' to the Beat
    Where Is the Love?
    Let's Get It Started
Blue Öyster Cult
    Godzilla
Bon Jovi
    Livin' on a Prayer
Brainbug
    Rain
Britney Spears
    I Got That
The Cars
    Just What I Needed
    My Best Friend's Girl
    Good Times Roll
    You're All I've Got Tonight
    Shake It Up
    You Might Think
    Magic
Cascada
    Everytime We Touch
The Commodores
    Brick House
Daft Punk
    One More Time
Danny Elfman
    The Little Things
Darude
    I Ran
    Sandstorm
Delerium
    Angelicus
    Underwater
    Silence
    Serenity
    Angelicus
    After All
District 78
    Game On Symphonic Mix - Single
    Game On Symphonic Mix Dance Edit
DJ ENCORE
    I See Right Through to You
The Doobie Brothers
    Long Train Runnin'
Duran Duran
    Hungry Like the Wolf
Eiffel 65
    Dub in Life
    Living in a Bubble
    Move Your Body
    My Console
    The Edge
    Silicon World
    Europop
    Blue
Elvis Costello
    Pump It Up
Emerson, Lake & Palmer
    Karn Evil 9: 1st Impression, Pt. 2
Emf
    Unbelievable
Eminem
    Lose Yourself
    T.N.T
    Sadness
    Silence Must Be Heard
    Dancing With Mephisto
    Message from Io
    Eppur Si Muove
    Voyageur
    Incognito
Eric Prydz
        Call On Me
Evanescence
    Weight Of The World
    All That I'm Living For
Faithless
    Insomnia
Fiori
    If I
Foreigner
    Cold As Ice
    Double Vision
    Hot Blooded
    Juke Box Hero
    Urgent
    Feels Like the First Time
Genesis
    Down and Out
    Ballad of Big
    Invisible Touch
    Tonight Tonight Tonight
    Mama
    That's All
    Home By The Sea
    Abacab
    Turn It On Again
    Behind The Lines
    Misunderstanding
    The Lamb Lies Down On Broadway
    Counting Out Time
    Firth Of Fifth
    I Know What I Like
    Dance On a Volcano
    Squonk
    Robbery, Assault and Battery
    All In a Mouse's Night
George Thorogood & The Destroyers
    Bad to the Bone
Global Deejays
    Everybody's Free
Haddaway
    What Is Love
Heart
    Barracuda
    Straight On
    Magic Man
House Of Pain
    Jump Around
The Human League
    Don't You Want Me
Hypertrophy
    Beautiful Day
Ian Van Dahl & Marsha
    Castles In The Sky
Jackson Browne
    Running On Empty
James Durbin
    Uprising
Jay-Z / Linkin Park
    Numb/Encore
The Jimi Hendrix Experience
    Purple Haze
    All Along the Watchtower
Jonathan Peters' Presents Luminaire
    Flower Duet
Journey
    Don't Stop Believin'
Kansas
    Carry On Wayward Son
Kanye West
    Stronger
Kenny Loggins
    Footloose
Led Zeppelin
    Fool In the Rain
    Whole Lotta Love
    Ramble On
    Black Dog
    Kashmir
Lenny Kravitz
    Where Are We Runnin'?
Linkin Park
    Breaking The Habit
    Numb
Lionel Richie
    Hello
Lustral
    Everytime
Maroon 5
    Harder to Breathe
Miss Jane    It's
    A Fine Day
Missy Elliott
    Get Ur Freak On
Motorcycle
    As the Rush Comes
N.R.C.
    Here Comes the Rain Again
Nalin & Kane
    Beachball
Natasja & Enur
    Calabria 2007
Nirvana
    Smells Like Teen Spirit
Oakenfold
    Ready, Steady, Go
Olive
    Youre Not Alone
Panic! At The Disco
    I Write Sins Not Tragedies
Pat Benatar
    Hit Me With Your Best Shot
    Love Is a Battlefield
Pink Floyd
    Time
    Money
    Run Like Hell
    Have A Cigar
The Police
    Roxanne
    Message In A Bottle
Postal Service
    Such Great Heights
The Prodigy
    Mindfields
Propellerheads
    Spybreak
Quad City DJ's
    Space Jam
Queen
    We Will Rock You
    We Are The Champions
    Another One Bites The Dust
Rage Against The Machine
    Wake Up
Ramin Djawadi
    Driving With the Top Down
    Merchant of Death
Rob Dougan
    Clubbed To Death
Robert Miles
    Children
Robin Fox
    I See Stars
The Rolling Stones
    Jumpin' Jack Flash
    Gimme Shelter
Shiny Toy Guns
    Le Disko
SkinnySongs
    Thin!
Steppenwolf
    Magic Carpet Ride
Story of the Year
    Until the Day I Die
Styx
    Too Much Time On My Hands
    Renegade
Technotronic
    Pump Up the Jam
Timbaland
    Apologize
Tom Petty    Runnin'
    Down a Dream
Trans-Siberian Orchestra
    Wizards In Winter
Triumvirat
    The Walls of Doom
U2
    Vertigo
    Where the Streets Have No Name
Ulrich Schnauss
    Knuddelmaus
    ...Passing By
Usher
    Yeah!
Vangelis
    Chariots Of Fire
Weird Al Yankovic
    White & Nerdy
Yes
    Owner of a Lonely Heart
Zombie Nation
    Kernkraft 400
3 Doors Down
    Kryptonite
4 Strings
    Take Me Away

Chicago's Chill versus Houston's Heat

2011-08-13T14:21:00.004-05:00

Having just returned from a two week trip to Chicago I was energized and encouraged to see my running pace, energy and stamina all at levels which I haven't seen in months! Of course the explanation is the comparatively cool Chicago weather conditions versus hot and humid Houston. Since I'm training for the Chicago Marathon this discovery was highly motivating both via confirming my fitness levels and providing tangible encouragement that by October we will hopefully see good marathon weather conditions in the Windy City.

Additionally, following last weekend's announcement of the tragedy in Afghanistan involving the death of thirty members of the U.S. Armed Forces, I joined a Daily Mile challenge to provide tribute to those brave Americans by running thirty miles. While competing in this challenge my mind was inexorably focused on the bravery and incredible sacrifice of these men, whose helicopter was shot while attempting to rescue other service men under attack by the Taliban. Without intending to do so I found it impossible to take my normal water breaks every three miles, and ran the entire ten mile distance non-stop with an increasing pace every succeeding mile. Through participation in this challenge, and reflection on the sacrifices and bravery of others the power of the mind to help accomplish feats otherwise unimaginable became clear.

Chicago Marathon training update

2011-07-18T13:03:00.004-05:00

So, with a bit less than 12 weeks until the Chicago Marathon I've received a few questions from my running-oriented friends concerning how my training is going, and what will be my race goal. To the first question I'm happy that my training has gone fairly well, thanks to the Kenyan Way Saturday morning long run and my perfectly steady-paced training partner Alison. While I've also managed to get in good weekday training runs (thanks to the well situated 24 Hour Fitness Center that's close to the scenic and well shaded Rice University outer loop) my refusal to do speed or tempo work on the cooler indoor treadmills will compromise any realistic shot for an ambitious Chicago goal. So, presuming ideal Windy City weather (i.e with finishing temperatures no higher than 70F) my goal time will be an easy 3:29, running at a steady 8:00 pace with the Nike pacing group.

Looking deeper into my proverbial crystal ball in the subsequent three months between Chicago and Houston, if all goes well my Houston ambitious goal will be to P.R. with a 3:19. We'll see!

Olympian Paula Radcliffe: “I can't imagine living and not running.”

Americans are Fat and Getting Fatter. The "F as in Fat" Report

2011-07-08T14:16:00.016-05:00

By CDC. via Wikimedia Commons

Earlier today a fellow blogger and Runners Round Table podcast friend Pete Larson wrote another thought provoking post. He referenced Trust for America's Health recent report entitled: F as in Fat: How Obesity Threatens America's Future. Pete referenced his prior successful weight loss and subsequent maintenance through an active lifestyle and good nutrition, and encouraged the running community to increase the awareness of others to this growing problem.

I committed permanently to lose weight in my early 40's. While then leading a largely sedentary lifestyle, and enjoying the nutritional intake more appropriate to my former high school swim team days, I accommodated my ever-growing waist line by periodic shopping trips for new clothes. While aware of my weight, I wasn't concerned until I was shocked by the sales clerk who informed me that he didn't carry "my size", and in turn I'd need to go to a "big and tall men's store". Finally realizing that my 50+ lbs. of surplus weight would force an expensive change in my complete wardrobe, I was also reminded of the likely consequence of my continued lifestyle through observing my obese father's painful hip surgery and recovery. So, with a double dose of fear, but the inspiration and encouragement provided by a long-time friend's successful loss of 65 lbs. I made my commitment on that day. In the subsequent six months, despite a continued lack of exercise I was nevertheless successful in reaching my 165 lb. goal weight owing to my continued determination and motivation.

Upon reaching my goal weight a colleague made a statement then asked me a question - the combination of which helped determine my more important subsequent success: "While it's great that you've reached your goal weight, it's a shame that you're almost certain to re-gain it all. I know you're not a runner, but why don't you join me tomorrow morning for a run?" While I initially felt angry at the perceived slight, I was well aware that the vast majority of Americans who lose a significant amount of weight, but who don't make a substantive and permanent increase in their activity level, in fact do re-gain. So, with a quick trip to the sports store for the necessary equipment I did take him up on his suggestion and ran the next morning. Now, nearly twelve years later, with well over ten thousand pleasurable road and trail runs under my belt I'm even more thankful for that friend's timely input. I've found through the sport of running a fun activity which I enjoy year-round that has provided me many friendships, positive life experiences and a tremendous amount of stress reduction - with absolutely certain positive health benefits far surpassing merely helping to effectively control my weight.

I encourage all runners to quickly read through the shocking F as in Fat report and to then use your influence to increase the awareness of others to this vital problem. It affects ourselves, our families, our economy and our society - both in the short and long-term. Here are two short but good motivational and informative videos entirely on-topic:

Use your Alarm Clock to Beat the Heat

2011-07-02T14:18:00.008-05:00

To prevent another self-interrupted long-run swelter fest I decided to start my run an hour earlier than Kenyan Way's normal 6:00 AM group start. I'm glad I did!

To comply with Sean Wade's bot-generated Chicago Marathon training plan I wanted to get a full 15 miles in today. With pre-dawn Houston temperatures forecast - again - to be hot and humid (77°F with a 73°F DP), and with the rising sun quickly worsening those conditions, I arranged with my wonderfully steady paced training partner to meet an hour early. Besides the earlier start we agreed to back down a bit on our pace for the first half of the run, to ~8:15 or so. The combination clearly helped, demonstrated by our achieving our target negative split and feeling strong throughout. When faced with hot and humid conditions use your alarm clock and a somewhat slowed target pace to help you achieve your training objectives nevertheless.

Side Bar. Read this fascinating Globe and Mail article on running in the heat. Also, if you don't already follow these excellent blogger runners, here are two especially interesting recent ones: Pete with Runblogger and Jaymee with Run Away Fast.

Coffee - The Greatest Addiction Ever (i.e. Besides Running!)

2011-06-30T11:51:00.002-05:00

I loved this video extolling the virtues of one's daily cup of joe. Packed into this breezy, informative video is a wealth of amazing coffee facts that just might cause you to drop what you are doing and make yourself another cup.

Temperature + Humidity + Wind + Sun; Warm-up?

2011-06-25T12:44:00.028-05:00

On this morning's Kenyan Way training run I bonked beginning in the seventh mile, which with the benefit of hindsight was entirely avoidable. What misled me in deciding my target pace was the forecast starting temperature and dew point being 82°F and 74°F, both exactly the same as last Saturday's successful long run. The key difference, however, was today's absence of a breeze (versus last Saturday's average 11 mph wind with gusts up to 18 mph) and the cloudless sky.

In my experience the humidity - more-so than temperature - played the biggest part in my prior melt downs, leading me to frequently parrot the line I've heard from wise old-time runners: "Humidity - not temperature - is the silent killer." While true, the absence of wind and the strength of the sun are also key in determining the exogenous heat transferred to your body, and thus your ability to run at a given pace.

Sadly, the four key factors which determine the rate of heat transferred to the runner's body: temperature, humidity, wind, and sun, are probably too complex in their individual interplay to allow one to confidently assess one's optimum pace. Fortunately, however, we're all equipped with our highly evolved brains, which, presuming we utilize same - and don't become 'slaves' to the Garmin Forerunner around our wrists - should allow us to continuously adjust our pace throughout our run as necessary. Through continuously adjusting our pace via our perceived level of exertion we simultaneously adjust for the heat which is stressing our bodies, as well as elevation changes, our extent of fatigue, dynamic course conditions, etc.. I hope the this lesson re-learned will pay-off on my next warm-weather run: Don't be so mechanical in using my target pace to over-ride my common sense!

On another running-related topic, earlier this week I read with interest a good NY Times article discussing whether one should stretch statically in advance of one's run. Personally I only use static stretching after my run (the efficacy of which was unfortunately not studied). Also not explored in the article are the benefits of dynamic (vs. static) warm-up techniques.

My curiosity thus piqued on my morning's routine iPad perusal of running related articles (thanks Zite!) I stumbled on an interesting article, which included two recommended warm-up routines from Coach Jay Johnson. These look very interesting and I intend to try them out. Thoughts?

Finally, a link to my ever growing inspirational running quotes and mantras.

Running truly is 80% mental

2011-06-11T09:29:00.005-05:00

Joan Benoit Samuelson dramatically won gold in the women's marathon at the 1984 Summer Olympics in Los Angeles, the year that event was first introduced for women. Afterward she was quoted as saying: “Running is 80 percent mental.” I fully agree, and this morning's training run demonstrates why.

I ran with the Kenyan Way training group beginning at dawn, on a typical hot and humid Houston early morning. The temperature was already 78F, the humidity was a dripping 90%, and the sun - though low on the horizon - was already baking. I felt drained after only seven miles when we temporarily returned to base for fluids. Despite my growing fatigue I had held onto the group's 8:00 pace for the entire distance, but unlike prior cooler training runs it was truly an absolute struggle. Consequently, I was ready to hang it up, and began to imagine the delicious thought of taking an early shower.

With my mind nearly made I suddenly remembered the commitment I'd given to the friend running beside me an hour before, that I'd run the entire planned 11 miles. So, despite my doubts, I decided to run with the suddenly enlarged group for the remaining distance. The psychological benefit of being part of a group paid off! I was drawn into the group's conversation, and by doing so appropriately slowed my pace somewhat. Before I knew it we were back at base! Afterward, looking at my Forerunner I was delighted to realize that we'd maintained the same consistent 8:00 pace throughout the entire distance - despite the warming conditions.

If you're training for a longer distance race such as a marathon or half-marathon you really should join a group, ideally one such as Kenyan Way as it is led by a great coach who provides individualized training plans and replicates race conditions by providing both sports drink and water every two to three miles. You'll enjoy the benefits of running with others who are at - or ideally slightly faster than - your training pace, will treasure the group's companionship, quickly make friends, and will discover the training benefits to be huge. The latter owing to running longer distances than you'd otherwise manage, and being much more consistent both in pacing and in overall frequency.

CB&I Sprint Triathlon Race Report

2011-05-09T14:03:00.016-05:00

Only 500 meters in an open water Woodlands Lake swim to start the CB&I Triathlon. That's all. However, looking out over the seemingly far longer course, and the numerous individuals struggling to swim the distance, I had to admit to some nervousness since I'd never swum an open water competitive event.

To give myself encouragement I reflected on my high school years in the swim team, where 500 meters wasn't even a warm-up, and of my earliest swimming success when at age 12 I'd first swum a mile across a Wisconsin lake to earn a Boy Scout medal. With those thoughts, after strapping on my goggles and donning the swim cap appropriate for my group I waded into the very murky warm water with 102 others, and at the sound of the horn took off. After a few strokes in a flurry of white water I was surprised to bump into two swimmers on my left, and realized that owing to my being a right handed, and being stronger on that side, I was veering left with each stroke. Fortunately I realized the problem and compensated somewhat through paddling harder on the left side then popping my head up every four strokes to spot the next buoy and adjust my direction (later, a more triathlon-experienced friend advised that I alternate breathing between the left and the right side, as by doing so I'd swim a far longer distance between necessary buoy sightings). A slow thirteen minutes later I climbed out of the water, dried my feet to put on my bike shoes, strapped on my helmet and began the bike leg.

In the two years since my only prior triathlon I'd modified the pedals on my bike such that my bike shoes clip directly to them. This resulted in improved peddling efficiency, which became evident as my average speed was faster despite training far less, and the fifteen miles passed uneventfully. Nevertheless, I took away three bike-related lessons learned: 1) Increase my bike training, since that activity forms by far the largest percentage of my overall time; 2) Maintain a more aerodynamic forward lean via resting my forearms on the Aerobar; 3) Hydrate more.

I then began the 5K run, and after first satiating my extreme thirst I quickly picked-up the pace and was happy to run well despite the high humidity and temperature climbing into the lower 80's. Immediately after crossing the finishing line the race organizers provided a fantastic post-race food and meet/greet area, and I especially appreciated a convenient tent for the athletes to print their results, which were: Swim: 13:12 (my weakest event, #551); T1: 4:11; Bike 50:06 (#510); T2: 4:33; Run: 22:42 (strongest event, #111); Overall: 1:35:45 (#479/749; M50-54 group: 35/54)

The CBI Tri is a well managed and fun event, which I intend to compete in again - and do much better with significantly increased swim and bike training and practice.

All's well, thanks!

2011-04-20T15:54:00.010-05:00

A great thing about the interwebs is that friends notice when you suddenly break your prior pattern of blog posts then follow-up to make sure that all's well. That's really most appreciated, as doing so for someone that you have never met is the mark of real friendship and respect. So, I decided to quickly post to provide reassurance that all's well on my side of the monitor - thanks.

Explaining my virtual absence I just returned from a two week trip, where I unfortunately didn't have the time to make a post. I was impressed on the trip to observe a huge increase in the number of runners in both London and Paris versus prior trips a few years ago. This provides very tangible evidence of the marked increase in popularity of the sport - particularly in the U.K.. While I expected same, seeing it first-hand was truly striking and very encouraging. While all evidence points to this trend continuing, it's nevertheless critical for we who enjoy the benefits of our active lifestyles to continue to encourage friends and family.

"When I finish a run, every part of me is smiling." - Jeff Galloway

Post-submit addition... In response to a suggestion by fellow blogger Chris Korn (of "BQ or Die" fame) that I add some photos I decided to do him one better. See below, as you'll first see a picture of London's Tower Bridge which I'm quite proud of since I took it while bouncing on the top of a double deck tour bus, then of two very different sets of London street performers (taken, and edited on my beloved new iPad 2):

I'm BACK!

2011-03-22T20:49:00.004-05:00

In the great 1984 film Terminator Arnold famously said "I'll be back", and proceeded to make very good on that promise. In 1942 General Douglas MacArthur, ordered by President Roosevelt to leave the Philippines to avoid capture by the Japanese, famously issued a similar line, "I shall return." He too made good on that commitment.

Similarly, after my prior 10k and subsequent highly disconcerting back-spasms I committed to give myself time to fully recover. Having done so over the past nine days, and being confident that it was finally time to return I was a bit trepidatious while stepping out of the car to begin my three mile run around Memorial Park. Running very slowly initially initially my goal was not to look at my pace, but solely to feel the joy of movement over scenic ground. Doing so was a relief, allowing me to watch the ongoing construction of a much-needed new running trail, while being vigilant for the first sign of any back pain or discomfort. Fortunately, there was absolutely no signs of trouble, and as a result I cautiously ramped-up my speed somewhat, happily enjoying the wind and the sunshine during the run.

Lesson learned. If not 100% don't run. And especially don't race!

Bayou Classic 10K Race Report

2011-03-12T14:50:00.001-06:00

Ouch! That's all I can say after a disastrous 10K this morning in downtown Houston.

In doing cross-training on Tuesday I over-extended my back in one strengthening exercise, so owing to that injury and a very badly bruised toe I took the rest of the week off. Doing so was a good decision. Unfortunately, I proceeded to make a very bad decision by running the Bayou Classic 10K this morning despite my back muscles' continued sensitivity. Nothing against the course, the organizers or my fellow runners, all of which were excellent.

After pushing hard with a 6:38 average pace the first two miles the muscles of my back were unable to hold my posture correctly, which resulted in a significant fall-off in my pace through the finish. After filming the final art car piece and walking gingerly towards my car my back muscles began spasming, which shook me up as I'd never experienced such a thing before. Fortunately I was safely able to drive home, where I was rescued by my wonderful and sympathetic wife who has since been nursing me back to a small semblance of normalcy. A major lesson (re-)learned: Don't race unless you're absolutely positively 100%, and if you do violate that rule then make it into an easy and slow training run, being ready to walk to the finish on the first signs of trouble.

Incidentally, the above video represents my initial attempt to piece together two videos that I captured initially using my iPod Nano then copied to my iPad 2 for video editing using iMovie. I've clearly got a lot to learn to better use this great new technology.

Fun with my new iPad 2

2011-03-11T18:41:00.014-06:00

It took a couple hours of waiting, but it was worth it for a sleek new black iPad 2! My next step is to download Apple's iMovie App, following which I'll edit the videos that I captured during last weekend's Texas Independence Relay, add some snapshots and overlay a sound track.

A humorous "banned" iPad video worth sharing:

Texas Independence Relay Race Report

2011-03-07T17:46:00.015-06:00

This weekend I had the pleasure of running the Texas Independence Relay, where as part of a 12-person team we had an absolutely fantastic experience collectively running non-stop for 203 miles under 27 hours from the relay start in Gonzales, Texas to the San Jacinto Monument. Click here to view the photos, or see below for the video.

We were overjoyed and inspired to have our fellow team member and recent cancer survivor friend Rick join us. He demonstrated incredible determination, courage and strength to overcome his daunting health challenges and to demonstrably bounce back by running amazingly strongly each of his legs. Collectively, our team shattered our prior record by knocking an hour off our prior best cumulative time (the team had run the TIR on three prior occasions)!

A special shout-out of appreciation to Colin Hayes whose musical talents in creating his running-oriented song collections were much appreciated by the entire team. In preparing for the race I burned to audio CD both of his excellent running parody song collections, which were a huge hit during the frequent waiting around for the next runner that's an essential part of the road relay experience. Learn more about Colin and his entirely self-created collections via his entertaining blog at: http://resurrectedrunner.blogspot.com/.

Core Strengthening Videos and Tips from Others

2011-03-02T06:40:00.012-06:00

One of the great things about being a runner is consistently finding helpful, knowledgeable and supportive fellow runners.

To set the stage for future running form improvements I'm in the midst of strengthening my weak core, especially my abs, glutes and hip abductors. BuckeyeOutdoors.com provides a great means to seek-out other runners' advice while simultaneously receiving - and providing - motivation. This is easily done through the numerous challenge groups. Through this venue I recently received an excellent collection of applicable advice and video links, which I decided to post.

"Build a strong core and rest more regularly. Power hike uphill to develop strong core muscles, since proper technique is to use the glutes to push uphill in liu of most peoples' tendency to pull themselves up which puts extra stress on the quads and hips. Exercises such as bridges on a stability ball or squats help with this glutes focus."

"An workout tip for core work and other exercises is to keep your knees behind your toes. For example, when doing squats, bend backwards when squatting, like you're sitting down on a chair and keep the knees behind or above the toes. If the knees move ahead of the toes, too much stress can be put on the knees and the hips won't be able to support the upper body properly."

"Once you have developed good core strength, your running will change to where the work is done in the core and allowing gravity to work for you more effectively. As you become tired - or if your core is weak, you'll have the tendency to "sit back" on your hips. This puts them too far back for ideal alignment requiring significantly more use of your glutes, hamstrings and lower back muscles to compensate. This posture tends to increase the amount of impact your joints are taking as your muscles can not assist to dissipate the impact like a spring. It is rare to see a person who runs with their hips "too far forward", but when you do, you'll know it. They look like a stiff board and appear to be leaning backward as their hips will be in front of their shoulders. A good reality check for everyone is have a friend video you running after you are warmed up then to have someone competent at assessing proper running form review it. It doesn't lie! You'll probably be surprised how different you actually look when running as opposed to how you THINK you're running!"

Hamstring stretches:

Lie on the floor on your back with legs up against the wall and butt against the wall also. Engage the core and you should feel the stretch in the lower back, hamstrings and calves. The stretch can be intensified by pulling the toes back towards the shins. Alternatively crouch in a skier's tuck position - legs wider than the shoulders, knees behind the toes, hands about a foot in front of the feet gently clasped together, and head up looking forward. The stretch is intensified by gently lifting the butt upwards. Hold the stretch for 10-15 seconds, then release; repeat as needed.

Finally, a simple stretch but always effective stretch is to bend over and hang your hands towards the floor with the legs having only a slight bend. Control the stretch by reaching for the floor, then easing. Stretches should always be done gently, no ballistic movements, and remember to breathe. After taking a deep breath, try to extend a bit further on the exhale.

IT Band Stretches:

Use Gliding discs:

Runners World's Videos

From Core Values:

Metabolism rises for 14 hours after hard exercise

2011-02-27T09:51:00.001-06:00

I just stumbled on the following interesting and encouraging research result, which is obviously great news for us runners! Click through to Sweat Science's post: Metabolism rises for 14 hours after hard exercise

2011 ConocoPhillips Rodeo Run 10K Race Report

2011-02-26T15:06:00.016-06:00

Rocky Balboa as the Italian Stalion

Who but his amazing likeness, with large boxing gloves, shorts and a shirt identifying himself in bold large letters as "ROCKY", lined-up at the start of this morning's 10K Rodeo Run? Most of the spectators were simply waiting around for the Rodeo Parade which immediately followed the race, so Rocky's presence got their attention - especially as he aped to the crowds with uppercuts and jabs. I appreciated Rocky's antics from my vantage point a few strides behind since the spectators were far louder in applauding for those in his wake.

Nearing the two mile mark, and foolishly thinking that Rocky was weakening I attempted to pass, but with a glare and a quickstep previously reserved only for Apollo Creed in the tenth round he responded. I managed to hold onto my trailing position a few strides behind until just past the half-way point, at which point, thinking of Coach Burgess Meridith, it was me that threw in the white towel.

Climbing the uphill segments of the Elysian Viaduct

One of the causes for my suddenly lowered morale results from an unfortunate aspect of the Rodeo Run and all other races originating from Houston's downtown. The event organizers' unfortunately route runners to the north neighborhoods from downtown via the horrible Elysian Viaduct, a completely unpopulated 1.5 mile long four lane concrete road with two elevated bridges over the decidedly non-scenic Interstate 10, a sprawling commercial district and railroad yards. It was at this point in the race, facing the uphill sections and realizing my inability to cool down (the race temperature was 72F with a very humid 65F dew point) I knew that I'd be unable to sustain the 6:47 average pace which I'd managed in the first half. Though "Rocky" and his fans inspired me in the first 5K, I paid for it in the second half by slowing to a comparatively lethargic 7:31 average second half pace.

Repetition of my long-time pacing problem in hot and humid conditions of excessively ambitiously running the first half followed by a second half melt-down didn't squelch my good feelings after the finish. I immediately met-up with a couple of good friends and after we complained about the weather we partook of some much appreciated post-race nutrition. Sadly, I couldn't find "Rocky", as I'd have shaken his hand and thanked him. In any case, I've got next weekend's Texas Independence Relay to look forward to!

Running Form Discussion on RRT

2011-02-24T07:06:00.016-06:00

I was one of the co-hosts last night on an interesting and fun Runners Round Table discussion with three true running guru's: Pete Larson, Steve Magness (recently hired by Alberto Salazar) and Newton Running's Ian Adamson. In the podcast I mentioned my positive experience attending Newton's Natural Running Clinic, and with the "Evolution Running" DVD. For further information or to download the episode visit the Runners Round Table blog post or iTunes.

Finally, on the subject of running form and injury prevention here are five good videos, three from Newton Running and two from Chi Running:

Getting Stronger

2011-02-15T16:10:00.008-06:00

Alberto Salazar: “You can be efficient for a while with bad form but eventually that’s not good for your body. It’s going to produce tightness and muscular imbalances and structural problems. Then you get injuries, and if you’re not careful – if you don’t take care of the muscular and structural issues – the injuries can put you into a downward spiral.”

At the Houston Marathon Expo Memorial Hermann's Sports Medicine Institute's Sports Biomechanist Kim Gandler told the audience some generic truths. Amongst these are that:

Very often long distance runners will burn up their muscles during a training season, especially as they rarely take the time to build them back up. Over the years these neglected muscles continue their break down.
In general running strengthens the calves, quads and the hamstrings. However, absent supplemental training - which most runners unfortunately neglect - their abs, glutes, and hips tend to weaken.

To one of my follow-up questions Kim clarified interestingly that many triathletes avoid these characteristic weaknesses owing to their activating their hips and glutes while cycling. Recognizing my prior one-dimensional running-centric focus it's little wonder that I've developed muscular imbalances that translate into my less efficient stride.

Accordingly, hoping to improve my efficiency - and ultimately my endurance and speed - I've embraced the strengthening exercises that Kim prescribed following my recent gait analysis. These do an excellent job by targeting my greatest areas of weakness, including:

Hip External Rotators and Abductors ('Clam Shell' with bent knees)
Hip Abduction with Calf Against Wall (upper leg lift)
Quadruped Leg Lifts
Hip Hiking
Hip Extensors Bridging
Side Plank
Prone Plank
Abdominal Crunches

Having incorporated these exercises and a few others into my training plan over the past two weeks proved relatively easy, and I'm already feeling the benefits. I encourage other runners to similarly have their running form analyzed by someone with extreme competence in this area, and to then incorporate some good running-focused general strengthening exercises (e.g. see this good Running Times article with helpful videos.)

Gait Analysis Result

2011-02-05T14:26:00.033-06:00

A few weeks ago I'd attended Newton Running's excellent Natural Running Clinic where Ian Adamson pointed out several flaws in my running form and provided me a couple of technique-related tips. Eager to find another running form expert able to spend individual time with me I listened with interest to an excellent presentation at last weekend's Houston Marathon Expo, as Memorial Hermann's Sports Medicine Institute's Sports Biomechanist (and M.S. in Bioengineering) Kim Gandler provided an excellent presentation regarding her basic biomechanical and gait analysis. I was impressed seeing how she uses the Institute's cutting-edge high-speed video recording equipment and computer analysis equipment, along with her deep understanding of appropriate running form and anatomy to successfully help numerous runners and athletes.

So, earlier this week I showed-up eager for my scheduled gait analysis, and I was not at all disappointed. After briefly warming-up on the treadmill Kim videotaped me from three different angles while running in both pair of shoes that I routinely wear (i.e. the Newton stability performance trainers for my races and 12+ mile training runs, or the light-weight neutral Saucony Kinvaras which also have a low heel-to-toe drop.)

I was extremely impressed with her ability to quickly analyze and to clearly show me my gait mechanics, indentifying several areas of muscular weakness which translates into my longstanding running form issues. These include my:

Not engaging my core while running. Absent engaging my core I have an excessively upright posture without the ideal slight forward lean from the ankles that would help to improve my running form and efficiency.
Having weak hip abductor and gluteal muscles, which on the free swing phase of my gait results in my hip collapse. This brings my free swinging knee too close to the other leg, and as a partial compensation I externally rotate my landing foot just prior to its strike.

On the positive side I have:

A rapid leg cadence (i.e. near the ideal ~180 steps per minute).
A mid-foot strike, where its landing is appropriately just forward of my center of gravity.
A slight knee bend at foot strike, which is protective of my tibia, knees, hip and back.
Chosen well my shoes. While I have a slight over-pronation it is not excessive even in my neutral shoes, and where the over-pronation does show-up it is coming more from the forefoot (which is where the Newtons have their modest stability element).

After patiently answering my questions Kim demonstrated several targeted strengthening exercises which I've already begun. She subsequently followed-up with a detailed report with her written conclusions and recommendations, strengthening exercises (with helpful demonstration photos and explanation) and the DVD disc of my treadmill footage (which I will use in the future as a baseline of comparison.)

For any Houston-area runners who suspect that they may have running gait issues, are curious to identify weaknesses which may be affecting their gait, or who have had a history of running-related injuries, I highly recommend Kim Gandler's gait analysis. If you were lucky to have met her at the Expo then you may have received a special offer of $35 off their regularly priced $75 analysis, but even if not it's still a bargain!

Houston Half Marathon Race Report

2011-01-30T12:37:00.026-06:00

This morning's Aramco Houston Half Marathon and Chevron Marathon was certainly unusual, primarily owing to the weather related anxiety surrounding it! As a weather-obsessed runner, throughout the past week I frequently checked Houston's weather forecast and was frustrated with the its wild oscillations, from an initial near-perfect prediction to the final 80 - 100% chance of rain with a significant likelihood of thunderstorms and lightning.

Anticipation of lightning justifiably caused the Houston race organizers to scramble, to enhance their contingency plans and to release a map of shelter-in-place locations were lightning to be sighted within 10 miles of the course. Having years ago come within 100 yards of a lightning strike and realizing its tremendous danger to runners I fully support the race organizers' efforts, if for no other reason than to heighten awareness.

Fortunately, this preparation was not tested. The race started as planned at 7 AM since no lightning was sighted within 100 miles. However, the ongoing light rains caused wet and slippery conditions, which combined with starting temperatures in the low 60's and the near 100% humidity the race was appropriately put in the "Yellow" Heat Advisory status. This was justified as I've found correlations which point to a necessary heat stress related slow-down amongst marathon/half-marathon runners when:

The average race temperature plus the dew-point is more than 120°F (this morning's was 65°F+60°F=125°F). Consequently, a reduction of ~20 seconds per mile was warranted as this slow-down was ~5°F above 120°F.
The average temperature in degrees Fahrenheit is over 55°F. A recent study found that in general marathoners slow by 19 seconds per degree for temperatures above this level. While quite simplistic (since it ignores both humidity and the runner's average pace), using today's average 65°F would translate to an 8 seconds per mile slow-down.

So, given this weather-adjusted expectation how did I do? Well, as I tend to run much hotter than other runners (evidenced by my running the Chicago Marathon two years ago and sweating profusely despite temperatures in the mid 30's and being bare-chested) my slow-down was more pronounced. In the first 10K I was generally on-target with a 7:17 pace, however as the heat got to me I slowed to finish with a 1:43:55 - approximately 45 seconds per mile from my optimistically hoped-for P.R.. Nevertheless, considering the high humidity and the difficulty obtaining traction on the wet roads I was satisfied.

Moving on, consistent with Sean Wade's advice the next stage of my training will focus on improving my running form and my shorter distance race performance. In this regard next week I've got an appointment for a "basic biomechanical and gait analysis" from a bioengineering wizard with Memorial Hermann's Sports Medicine Institute. I'm looking forward to it and the follow-up strengthening and stretching exercises, which I will incorporate with my ongoing Kenyan Way training.

USATF Half-Marathon Championship

2011-01-29T11:54:00.041-06:00

One of the great things about being a runner in Houston is watching some of the USA's greatest men and women runners at the 2011 USATF Half-Marathon Championship. While both the Chevron Houston Marathon and the Aramco Half Marathon will be held tomorrow, the official USATF 2011 Half-Marathon Championship was held this morning, and was comprised of approximately 90 elite men and 50 elite women athletes.

For this event I was one of many spectators in front of the George R. Brown Convention Center, many of whom like myself will be lining-up for our own races tomorrow. Using my handy iPod Nano I recorded the following video of the race's start, mile 5 (which very conveniently crosses near the starting area), and the finish for both the men and the women.

Both when I saw Ryan Hall briefly during his 2007 record-shattering run and this morning it was a bit surreal reflecting upon his unbelievably smooth and relaxed running gait. While he continues to knock down some great splits, it's clear by comparison to his former finish times - and his inability to kick hard in answer Mo Trafeh's last-minute surge - that he and his Flagstaff support team have much work ahead. I truly hope that they're successful, as it would be great to see Ryan bring home a medal from London!

And finally, here's a better angle of the men's and women's finishers, and some good post-race interviews:

Mark U. to overtake Ryan Hall ;-)

2011-01-28T18:04:00.004-06:00

At the Houston Marathon/Half-Marathon Expo earlier today I visited the Nissan booth and had fun with their "green screen" technology which superimposed yours truly against the nervous looking Ryan Hall (justifiably so, considering I'm nearly matching his pace in my street clothes and shoes ;-)

All's well in my Half Marathon preparations; I'm feeling confident and am truly looking forward to the race - rain or not!

5 - 4 - 3 - 2 - 1.... Countdown!

2011-01-26T16:00:00.015-06:00

I grew up in the age of NASA's highly successful Mercury, Gemini then Apollo space flights. These were always exciting, as mankind's place in space remained a novelty until long after Neil Armstrong first planted his feet on the Moon's surface in 1969, and there remained a - completely justified - edge of danger associated with each launch. It's hard to believe now, but for every manned space flight launch in the 1960's all three major networks interrupted their normally scheduled programming as every American's eyes remained glued to the TV screen, especially as the announcer counted down from 10 seconds until the always spectacular liftoff.

With an eye towards those exciting times I gravitated early-on in my marathons' final taper phase towards a similar count-down methodology to determine how many miles to run in the days leading to a race. Thus, beginning five days prior to a race I run five miles, targeting the latter half of the run at or near (i.e. within 45-seconds per mile of) goal race pace. The following day I run four miles, and so on until the eve of the race I run just one mile - to maintain my confidence and to remove the edge of nervousness as the big day rapidly approaches.

Following an effective taper strategy maximizes our energy supplies of blood glucose and glycogen (a polymer of glucose stored in the muscles and liver). Through this 'countdown' reduction in miles run and calories burned in the final days leading to a race we trigger our bodies' systems to store these internal energy supplies, especially if we:

Have built-up our bodies' muscular strength and endurance in the months' long preparation.
Maintain a constant caloric intake with a diet consisting primarily of complex carbohydrates with some lean protein.
Remain fully hydrated, as this energy storage mechanism requires large quantities of bodily fluids (consequently, don't worry about two or three pounds of unaccustomed weight creeping on the scale as this is a temporary phenomenon and an indication that your taper is proceeding properly.)

The countdown approach is both extremely simple and effective - so give it a shot before your next race launch!

Confidence critical prior to an important race

2011-01-22T12:20:00.003-06:00

In planning for a race one's mental preparation is just as important as one's physical preparation. To help instill confidence it's important to have a good 'dry-run' of one's race roughly one-week prior with two or more late miles at, or slightly faster than one's target pace. Consequently, I was ecstatic to execute an excellent Kenyan Way 11-mile training run with a Boston-bound friend this morning, as we managed a good negative split and ran strongly throughout.

Naturally, my morning's attire, shoes and pre-race nutrition were all consistent with next week's race, and the only variable completely outside my control is weather (this morning's temperature was ideal in the low to mid 30's.) I'm hoping for the best weather next Sunday, as I hope to surpass my half-marathon P.R. time of 1:35 set in Chicago in the fall of 2009.

Newton's Natural Running Clinics - Highly Recommended!

2011-01-15T12:02:00.018-06:00

A big thanks to fellow blogger and running friend Chris as he kindly alerted me to "Newton's Natural Running Symposia and Form Clinic" held in Houston at Luke's Locker both last night and this morning. Chris had recently flown to Colorado to attend similar sessions, and it's clear that we both found them to be tremendously valuable. I encourage all runners to keep an eye on Newton's related webpage as I'm sure they'll soon be scheduling more clinics around the country.

I've long been a huge fan of Newton shoes, and have commented on them in several blog posts including my most enthusiastic. I'm convinced that my Newton shoes - with more focused training - have played a key role in my speed increases and form improvements. Nevertheless, even while wearing these shoes it's crystal clear after the past two sessions that I've still got an imperfect gait despite trying since last summer to make further form improvements.

My gait (which has a knock-knee characteristic with an outward leg swing on the return) was a bit of a chin scratcher to Newton's excellent instructor Ian Adamson - so much so that he "invited me to their labs in Boulder for a further analysis" citing my "having the largest negative Q-angle of any male runner that he's seen". After that serious sounding pronouncement I was relieved during the the group's road run (where we sought to apply our learnings while receiving individualized guidance), as Ian provided some helpful exercises which I intend to follow to hopefully somewhat straighten my gait. With regards the frustratingly lengthy transition time needed to accomplish a permanent change in one's running form, I was encouraged by Ian's introductory comments: he's a highly accomplished adventure racer and a multiple world championship winner, yet it took him two years to successfully change his running form.

Wisely, the Newton training was broken down into two parts, the very interesting and informative lecture and the form clinic. Many runners attended both sessions, though there was a large percentage of attendees who just attended one. While both sessions were very helpful, I'd give a slight nod to the form clinic as it was the most hands-on with excellent individualized observations and recommendations. Highly recommended!

Updated February 2011 with a running gait related follow-up post: http://www.runinamerica.com/2011/02/gait-analysis-result.html

RunnerDude Chats with Chuck "Marathon Junkie" Engle

2010-12-31T13:08:00.005-06:00

I've always been a huge fan of "RunnerDude's" blog found at http://ncrunnerdude.blogspot.com, owing to it's consistent high quality focus on all matters pertaining to both runners and individuals simply looking to improve their overall fitness. It deserves every runner's bookmark.

Today's post, however, is especially exceptional, as it features an incredible interview with Chuck "Marathon Junkie" Engle. As you'll see, his moniker goes well beyond being merely apt!

Have a very happy, safe and productive New Year!

Merry Christmas!

2010-12-23T10:06:00.003-06:00

Merry Christmas and Happy Holidays! Here's a great video forwarded by my wonderful daughter:

Houston Half - Here I Come!

2010-12-11T10:46:00.009-06:00

Earlier today I attempted the Kenyan Way 22-mile long training run, targeting an 8-minute pace for the first 16 miles, and my goal Marathon Pace (7:30) for the final 6 miles. This was a huge day for me, having unaccustomedly bonked in the late miles of both the recent Chicago and San Antonio Marathons it was important to test my fitness level to determine whether to remain in the Houston Marathon, or to drop to the Half.

I got as far as 17.5 miles, and though I'd held my desired goal paces until the final quarter mile, my body guided me to the right decision - I'll be running the Houston Half in January. I'm relieved by my decision, and am excited to hopefully excel at the half-marathon distance. Since with my coach I'd previously committed subsequent to the January Houston race to take six-months off from marathon training and endurance-oriented competition via concentrating instead on speed, through running the Houston Half I hope to have an excellent transition in that direction.

The weather conditions for this morning's run were warmer than I'd hoped, starting in the upper 50's and finishing in the low 60's with very high humidity. Nevertheless, I don't hold that as an excuse, especially as the conditions were well within the expected range for the end-of-January Houston race.

Until mile 17 I had the benefit of running with an evenly-matched friend training for Boston. The miles always go by much quicker with companionship and conversation, and today was no exception. Nevertheless, beginning at the 14th mile it became very clear from my exertion level running at only an 8:00 pace that the 7:30 marathon pace would prove difficult. As I'd feared upon speeding up at mile 15 my rapid and labored breathing in the remainder of the run provided evidence that I'd not be able to complete the full 22 at my intended pace. This was confirmed in the final half mile slow-down, and after re-hydrating at the Kenyan Way staging area I noticed that I felt as I had in Chicago and San Antonio while nearing glycogen depletion. Though initially disappointed I know I'm making the right decision, and look forward to training for the Half.

“Nothing endures but change.” –Heraclitus

Tag Post

2010-12-10T08:03:00.014-06:00

I'm looking forward to tomorrow's 22-mile training run with Kenyan Way, as how well I do will determine whether I stay in the Houston full or drop to the half. The weather bodes to be quite good, especially so considering the nasty conditions elsewhere in the country!

TAG - Jamoosh from Last Mile Lounge was tagged by five questions, and in turn he passed-on the tag to others:

1. What are you most proud of accomplishing in 2010? I was proudest to have learned from my many training errors in preparing for the 2009 Boston Marathon, and as a result to set a P.R. in the 2010 Boston.

2. What are your running goals for 2011? After five marathons per year for three years running I need a change in pace, literally and figuratively! After running Houston full or half marathon I'm planning to spend six-months working on speed and my running form. After doing so I hope to set a 5K and 10K P.R.

3. What is your favorite race? See #1 :-)

4. What is your favorite holiday guilty pleasure? Starbucks Eggnog Latte - I feel guilty for every one of its delicious 610 Calories and 27 grams of fat.

5. What was your most embarrassing running moment? A few years ago, shortly after starting a long run with a group of friends, I was caught-up in my conversation and was completely oblivious to my surroundings - which I proved by running headlong directly into a wide wooden four foot tall pole that the other runners easily avoided. I bounced backward sprawled horizontally on the ground looking up as my friends concernedly asked if I was okay. With much embarrassment I picked myself up and resumed my run, reassuring everyone that I was fine - thereby proving the power of endorphins over pain and pride receptors ;-)

Houston Full or Half Marathon?

2010-12-03T10:24:00.011-06:00

Should I run Houston's full or the half marathon? It's a head-scratcher, partly tied to the 2012 Boston Marathon.

While I'm currently signed-up for the Houston Marathon on January 30th I could easily run the same day half marathon instead, provided I switch by the December 19th deadline.

Subsequent to my recent San Antonio Marathon disappointment I've been strongly thinking about switching to Houston's Half Marathon, as based on my recent Chicago and San Antonio marathon splits I would have easily set personal half-marathon records, so I clearly have the fitness to excel at that shorter distance. Additionally, my coach Sean Wade and I feel that I would tremendously benefit by a six-month rest from my three year recent history of running five marathons per year, and to instead concentrate on speed versus endurance by focusing exclusively on 5K and 10K races.

However, I want to be able to line-up in Hopkinton in 2012. As the Boston Marathon will certainly sell-out immediately upon registration opening (anticipated in October, 2011) presuming I begin my six-month marathon hiatus subsequent to my next race it would be ideal for me to get another Boston qualifying marathon run under my belt at Houston.

Of course, as the 2011 Boston race sold out in only eight hours the BAA may change its 2012 registration date, significantly tighten its qualifications standards, enlarge the number of runners (at minimum by stopping the congestion-inducing and freeloading bandits), and/or move towards a a lottery system. However, as all of these possibilities are outside my ability to predict or influence it makes sense for me to simply re-qualify under the current rules then hope for the best.

Consequently, here's my plan. Until Saturday, December 11th I will continue training while generally following the Kenyan Way full marathon plan. I will then run my scheduled Kenyan Way 22-miler (16-miles @8:00 pace with the final 6-miles @7:30 marathon pace). If I flag on that key training run I'll switch to the half instead with a clear conscience that I've done the right thing. Though as a result I may be unable to run my third Boston Marathon in 2012 I'd be completely OK with that outcome, and would be happy to start my forthcoming speed-focused training with a half-marathon personal record. Time will tell! Thoughts?

Turkey Trot 10K Race Report

2010-11-25T14:22:00.009-06:00

With dread that I saw the weather forecast for the 2010 10K Turkey Trot held this morning, a sizzling 74°F combined with high 85% humidity and 10 MPH southerly winds. As a very poor hot weather runner, and my thoughts on a very funny and apt Hyperbole and a Half sent by my wonderful daughter I had only one unhappy thought - aargh!

Nevertheless, it was great to socialize at the event with several good friends and to support the entirely deserving Sheltering Arms agency. Upon starting the race at an improved location versus prior years I was happy to lead-off the first two miles relatively well. However, despite pouring water over my head in a vain attempt to cool-down at each aid station I was forced both by the heat and the congestion caused by the merging 5K runners to tremendously slow down in the second half. Nevertheless, I had a lot of fun, and was happily surprised to see that I'd finished in 7th place in my age group with a time of 46:57 (5-minutes off my February P.R.)

It's important for me to more profoundly reflect - especially during this time of Thanksgiving - upon all of the blessings that my family and I have been consistently provided, included in which is the joy, serenity and friendships provided by running. So, during this holiday I wish you and your families the very best!

San Antonio Marathon Race Report

2010-11-15T11:54:00.036-06:00

The weather gods would have had to work even harder to make conditions for the 2010 San Antonio Marathon any better. It was cloudy with moderate winds and the temperature was in the 50s.

As this was my first San Antonio and Rock & Roll Marathon I deliberately didn't run with my normal iPod so-as to better appreciate the music and interact with spectators and fellow runners. This worked out quite well, and the groups along the course were quite good - especially a blues band playing at the half-way point.

The San Antonio Marathon logistics were excellent, far better than the numerous MarathonGuide.com complaints from runners whose primary gripe was the former starting location requiring frequently delayed busing (now solved with the new downtown start). The course continues to include great scenery including the Alamo, though I was a bit disappointed with sparse spectator support for many late marathon miles owing to the remote municipal airport routing. My worries of elevation changes along the San Antonio course proved to not be a non-issue, though they were larger than Houston's pancake flat terrain and comparable to Dallas White Rock's (and nowhere close to the very technical and challenging Austin course).

As to my performance... well, I was very disappointed. But, I learned some good lessons through the experience.

I felt good on the morning of the race, albeit with some lingering sniffles from a nasty cold that I was nearly over. As such, I decided to line-up with the 3:15 pacing group hoping they'd guide me to a 4-minute P.R.. The pace group leader Derek was very good, and he held the group to generally consistent 7:20 splits, which I was able to hold onto without a problem until the 16th mile when the 'wheels fell of the wagon'.

At that point, quite unexpectedly and very suddenly I bonked very hard. Within a quarter mile I suddenly felt very hot and began to feel a bit lightheaded - as I had in the Chicago Marathon five weeks previously when I'd similarly bonked shortly after the 20th mile marker. I immediately slowed down hoping that I'd get my Mojo back, as I had somewhat demonstrated in Chicago's late stage while approaching the Grant Park finish. However, no dice; my proverbial goose was cooked.

In my emotional let-down in the remaining 10 mile walk to the finish line watching stronger and better paced marathoners quickly pass I briefly thought of calling it quits and DNF'ing my first race by jumping into the sag wagon. I didn't and was glad. I really wanted the medal, and am now glad to have it! While I hope I'd not hesitate to DNF should medical issues necessitate, I knew my problem was ultimately simple glycogen depletion caused by poor preparation and bad race execution.

During my long walk, where I was only briefly able to jog slowly for brief quarter-mile segments, I was glad that I didn't have my iPod since it forced me to interact with the incredibly supportive San Antonio spectators. I also talked extensively with numerous other runners whose bad fortunes matched mine, and was encouraged to find many first time marathoners who were enjoying their inaugural runs. While walking-in to a discouraging 4:32 finish, I genuinely enjoyed the race, though immediately began plotting how to avoid a similar fate.

In retrospect I believe that my undoing was several-fold:

While I'd shaken the worst of the very bad cold that I'd picked-up only four days before the marathon, my body's energy reserves in the preceding days were spent fighting the cold virus - versus storing glycogen energy reserves as ideally occurs during a taper.
My most recent marathon in Chicago was only five-weeks prior to San Antonio's. While I'd shown remarkably resiliency in the past (most recently in January with an even shorter four-week delay between my Houston and Austin P.R. Marathons) the difference was that unlike Chicago I hadn't bonked Houston. As such my legs had felt great afterward allowing me to train well through both Houston and Austin without a hiccup in training to either (conversely, in the five weeks preceding San Antonio I only had one good 12+ mile training run which was itself lacking through only being 16 versus the ideal 20+ miles.)
Once again my ambition on race-day got the better of me. Deluding myself into the conviction that I was ready to slam another P.R. I ignored my wife's good advice (and doubtless Coach Sean Wade's, had I asked) to choose a slower pacing group then target a negative split late in the race.

So, as the bottom line on this day after the marathon, though facing worse-than-normal body and muscle aches I'm truly very glad that I ran the San Antonio Marathon and highly recommend the course (comparing Texas Marathons I'd still list Houston's as the very best, followed by San Antonio, Dallas White Rock then Austin.) I learned, and re-learned, some lessons along the way and I hope to be ready for Houston - now only 11-weeks away.

Here's an apt post marathon day humorous video well describing my current situation:

Finally, here's a great article by Matt Fitzgerald on the inherent challenge to appropriately pace a marathon, even for very experienced marathoners.

Post Script: After the race was completed I discovered that several hundred runners who began the race a few minutes behind me were held-up by an unscheduled train by as much as three to four minutes. I was contacted by the race organizers afterward asking me whether I was held-up by the train, and if so by what length of time. Naturally, I responded that I wasn't held-up at all, so was very surprised earlier this week when I was informed that my finishing time was adjusted by subtracting four seconds (evidently a mathematical calculation was made for all runners using their potentially train-interrupted first 5K split versus their 5K to 10K split.) While this approach is probably the most defensible methodology it obviously over-estimates runners' train-induced delay for those individuals like myself who in fact were not delayed (as most individuals in Corrals 1-3 were not), and for those individuals who attempted to make-up for lost time and therefore ran significantly faster afterward. Given the alternatives of denying individuals a hard-fought P.R. or B.Q. by under-estimating the train delay I guess the organizers have made the right decision - but the whole thing just rubs me the wrong way, and I sure hope trains are stopped in the future!

In New York, a Sun Rises then Sets

2010-11-07T16:50:00.031-06:00

Edited on 11/15/10 based on Haile's change of heart:
There were great happenings at, and immediately after the New York Marathon today. Combined, these will have the running world buzzing for months to come.

First, I was ecstatic to watch American Shalane Flanagan spectacularly make her marathon debut. She dramatically did so through cinching a strong second place time of 2:28:40, only 20-seconds off the winner's. Shalane led through significant portions of the final six miles, and had the best New York finish by any American woman since Kim Jones finished second in 1990. Pictured at the awards ceremony afterward were winner Edna Kiplagat, center, of Kenya, flanked by Shalane Flanagan, right, and third-place finisher Mary Keitany, also of Kenya.

Second, Haile Gebrselassie, the current marathon world record holder and arguably the greatest marathon runner in history announced his retirement from the sport to a shocked audience. The press conference occurred following his dropping out of the race with a knee injury just prior to the 17 mile marker. Gebrselassie came on the stage to answer questions, and started with his own statement regarding the race: "I'm a little bit disappointed, disappointed to myself. Whatever it is, I can not change. I am a little bit unhappy... I don't want (to do this again). It's better to stop here." While it was initially hoped that Geb was talking about the race and not his career he then said, with his voice full of emotion: "It didn't work. Next time, to complain again and again. It's bad for all you who support me (so I won't do it again)." Asked to clarify whether he was retiring, he responded, "Yes", and added I did very hard training. After this, I have (had) no discussion with my manager with anybody. I discuss(ed) with myself, that is better to stop here. I never think about to retire. But for the first time ever, this is the day."

Having always been amazed and impressed by Gebrselassie's fantastically long streak of athletic accomplishment, charitable contributions within his country and unassuming bearing I wish him the very best in what I hope proves to be a long, healthy and active retirement. The running community who have consistently admired and respected Gebrselassie will long remember his unequaled longevity and dominance of his sport.

11/15/10 As noted in this NY Times Article Haile Gebrselassie has reconsidered and has decided that he will, in fact, return to the sport! To celebrate, here is a beautiful time-lapse video of this year's New York Marathon start, as uniquely seen from the top of the Verrazano bridge:

Friday & Saturday Funny

2010-11-06T14:34:00.001-05:00

First, the latest creative work from my friend Colin Hayes (http://resurrectedrunner.blogspot.com) is too funny to not re-post:

Then, I ran into this gem:

On the serious side, I wish the very best of luck to everyone running the New York Marathon on Sunday. With that great race in mind here's a good LetsRun.com link to two great N.Y. Marathon related video series.

Welcome to Ironman Access - NOT!

2010-10-29T15:08:00.031-05:00

As a marathon runner with a bicycle in the garage and memories of competitively swimming in High School I've long been tempted to try an Ironman. While I've been dissuaded by the staggeringly high registration fees ($600 to $1,000!) as this NY Times article points out the demand for Ironman slots continues to grow nevertheless.

The following PG-rated animated video which I found on Iron Brandon's site humorously ridicules the World Triathlon Corporation's attempt to bridge the supply-demand imbalance to their singular profit via their "Ironman Access" program (which, interestingly, was rescinded the day after its launch due to negative feedback):

Regardless, I sincerely respect anyone who can even finish an Ironman event, and even more-so with an incredible time in the marathon after having just completed a 2.4 mile swim and 112 mile bike leg. Here's a great video recap of Australian Chris McCormack's recent second Kona win; note his relaxed form while completing his 2:43:31 victorious marathon:

More Ironman humor:

Endurance Relay Tips

2010-10-27T14:40:00.007-05:00

I enjoyed participating in the latest Runners Round Table episode focusing on endurance relays. Dr. Dave (NeverNotRunning.com) hosted, as he'll be running RAGNAR Florida Keys. I co-hosted along with Colin Hayes (ResurrectedRunner.blogspot.com), Chris Russell (RunRunLive.com), and Amanda Lanza (ChemERunner.blogspot.com).

In advance of the show I put a few top-of-mind thoughts tapping my two prior years experience running the Texas Independence Relay (in 2009 and 2010). If you're looking for a unique racing experience you should give an endurance relay a try!
Tips:

Thoroughly study the Race Director's (RD's) provided instructions, as you will learn nearly everything you need to know by doing so. Links:

Texas Independence Relay (other Lone Star Relays' info can be found here)
RAGNAR Series:

Study your RD furnished handbook to determine the number of allowed vehicles on the course, as knowing this will determine much concerning your flexibility and options. Note that for TIR and RAGNAR relays there are permitted a maximum of two vehicles per team, with only one vehicle allowed at an exchange area. Example links:

Communications and Navigation:

Prior to the relay race the team leader should circulate the names of all team members along with their cell phone numbers. Request that each runner stores the names and cell phone numbers of other runners into their cell phones to facilitate communications.
It is absolutely imperative that the vehicle drivers remain fully awake and aware. Thus, the "shotgun" passenger should remain awake to serve as a navigator and to field all cell phone communications.
To facilitate navigation it is recommended that all vehicles have a GPS device, preferably one with updated maps, and that the navigator be fully familiar with its use. As most exchange points are not at an intersection it is very helpful in advance of the relay race to store each exchange point into the GPS. This can be done through http://maps.google.com via the "Send To GPS" and "Send to Phone" functionality. Ask the Race Director if you are uncertain how to obtain exact location (possibly including the latitude and longitude) for each exchange point location.

Safety:

As previously noted all vehicle drivers must remain fully awake and aware, and thus the "shotgun" passenger should remain awake to serve as both a navigator/assistant to the driver, and to field all cell phone communications.
Especially in the evening, dusk and dawn hours it is essential that all runners wear reflective clothing and/or reflectors, and at least two sources of illumination (typically a head lamp and a blinker).
All runners should study their assigned leg in advance of the race so-as to be confident in their ability to navigate. DO NOT simply follow the runner in front of you as in many circumstances one errant runner caused a number of other team's runners to find themselves miles from the course.
While not yet required in most relays it is highly recommended - especially in the evening hours - that runners carry with them a small fully charged cell phone in a waterproof container. The phone should have pre-stored in it the cell phone contact numbers of others should it be required in an emergency.
Runners should run on the left side of the road well into the shoulder lane, and should remain continuously observant of approaching vehicles, and prepared to quickly jump off the shoulder into the adjoining field in the event of any aberrant or unusual driving behavior.
Under NO circumstances should a relay runner wear an MP3 player or in any way inhibit their hearing or vision.
Each driver should have accessible to them a list containing each participant's cell phone number, and their emergency contacts.
Teams should not utilize a bicycle to 'pace' the runner.

Weather and Clothing:

Each participant should be prepared for the full range of weather conditions that they are likely to encounter during their run. Note that the majority of the time you will be in the vehicle so have towels and a change of clothing and shoes such that you're comfortable.
Bring your running clothing within large Zip-Lock gallon-size bags so that it will be easy to figure out what you'll wear next and where to put the stinky, sweaty clothes afterward (thanks, Jen, for the tip!)

Sleep:

Depending upon the number of runners and vehicles on your team you may or may not have the ability to access a shared hotel room for the two vehicles to rotate access to for a brief (typically ~3 hours) of sleep during the race. Alternatively, for those teams with full size vans at their disposal individual team members can take cat-naps within the vehicles - but as previously noted it is critical that the navigator riding "shot-gun" remain awake throughout the race to assist the driver through assisting with navigation, communications and planning.

Food and drink:

Each vehicle should have sufficient food and drinks - plus extra - to accommodate those runners.
Poll the runners in advance to determine any dietetic needs, allergies, etc.
Under warmer conditions additional electrolyte-containing fluids should be brought.

Miscellaneous logistics:

For planning purposes a spreadsheet should be pre-populated by the Race Leader defining the order of participation by each runner. For estimating purposes this spreadsheet should contain each legs' distance, and via knowledge of each runner's approximate pace an estimated time of exchange can be determined. There should be at least one copy of this spreadsheet print-out accessible to each vehicle driver/navigator.

That's simply the initial brain-dump; I'm sure I'll think of more and will edit this post as I do. The most important thing is to study the RD-furnished materials and to talk with other more experienced team leaders so-as to get the benefit of their experience and have fun!

Boston Marathon Filled - Now What?

2010-10-23T17:49:00.039-05:00

Having absolutely loved the unique experience of qualifying for then running the Boston Marathon in 2009 and 2010 (I'm hoping to run it again in 2012) I watched with interest on Monday as the BAA opened registration for the 2011 race. While I anticipated that the race would sell-out far sooner than last year, I did not expect it to fill-up in eight hours!

The BAA's Executive Director Guy Morse had the following to say afterward, and I am glad to hear that the BAA will seriously consider changes for the 2012 registration process:

While it is increasingly common for major metropolitan marathons to be filled on their initial registration day, leading race organizers such as New York's and Houston's to move towards a lottery system, I hope that the BAA does not follow this path. Three key elements significantly differentiate the Boston Marathon:

Boston's long-time history of the marathon - the 2011 race will represent its 115th - is truly a national treasure;
Boston's unique and beautiful course provides an awe-inspiring experience from its small town Hopkinton start to its dramatic Boston finish, frequently along narrow and scenic two-lane country roads lined by hundreds of thousands of exuberant, enthusiastic and noisy New Englanders;
Boston is uniquely positioned as the only world-class marathon whose tough qualification standards define those runners who are the most dedicated and strongest.

As well summarized by Dr. Dave in his blog post, should the BAA in response to the rapid sell-out of the 2011 race:

Have lots of people qualify but only a fraction who get to run - or fewer qualifiers that everyone can run?
Implement a hybrid qualifying time and lottery, or would that diminish the cachet of the race?
Increase the field, and what does this do to the quality of the Boston experience?

Pending the BAA's eventual decision regarding almost certain changes for the 2012 race I hope that the running community coalesces upon a consensus to assist the BAA in its ongoing deliberations. In that regard, though risking being excluded I feel that in lieu of adopting a hybrid qualification and lottery system that the BAA should instead strengthen its unique athletic tradition by uniformly tightening qualification standards - though using a more rational basis such as outlined in this Running World article.

To fully address the Boston Marathon's supply-demand imbalance the bib supply should also be reviewed. In doing so the BAA must first acknowledge that it has encouraged the continued growth of bandits on the Boston course (of which over 6,000 are now estimated) via not enforcing a prohibition against runners who have not registered.

While I concede that the narrow country roads east of Hopkinton are not conducive to a substantially increased number of runners, through a rigorously enforced exclusion of bandits the BAA could easily add an additional 6,000 runners to the course. In addition, 15,000 runners could be safely added through excluding bandits and by adding a third ~15,000 runner wave (with each wave separated by 45 versus the current 30-minutes to minimize congestion).

I reject many runners suggestion to substantially reduce the 20% allocation of running bibs currently provided to non-qualifying athletes (i.e. sponsored/charity individuals). The losers of such a move would be needy clients of the many worthy charities throughout New England, and the loss of good-will to the BAA by the many communities, agencies and corporations which directly or indirectly support the Boston Marathon.

The future of the Boston Marathon is at stake in the BAA's ongoing deliberations. While simply adding a lottery system to restrict entrants to those runners who have achieved the current qualification times would be the easiest to implement, doing so would fundamentally transform the Boston Marathon to merely another running event versus the race which defines the world's strongest runners - as it consistently has for 114 years.

Houston Hopeful Women Interviewed on Runners Round Table

2010-10-20T20:30:00.005-05:00

Be sure to download from iTunes or to listen directly to Runners Round Table episode 103 featuring Julie Threlkeld, who spoke with the talented and driven Jaymee Marty (her blog), Julie Wankowski, Jill Howard, Lori Kingsley and Jen Hitchings.

Julie T. writes for Running Times and maintains the RacesLikeAGirl and Houston Hopefuls blogs. In the latter she interviews Masters women aiming for - or having since completed - an OT marathon qualifier requiring a finishing time of 2:46:00. Tonight's Runners Round Table discussion was interesting and a lot of fun since this incredible collection of strong women runners had much to share.

Chicago Marathon Race Report

2010-10-11T20:46:00.047-05:00

I tapped my running watch as I quickly crossed the half-way marker of the 2010 Chicago Marathon, happily noticing my half-marathon split of 1:35:14. This was right where I'd hoped it would be, and I was impressed that had the race just ended I would have easily set a new half-marathon personal record. However, my confidence was fading with the sweat pouring down my back and I was beginning to question my judgement in joining the team.

The day had started well. After my wonderful wife dropped me off at Grant Park I had ample time to prepare. Standing next to the beautiful Buckingham Fountain I contemplated the great city and reflected favorably on my prior four Chicago Marathons. I was happy that I'd avoided last year's nearly calamitous late arrival to my assigned starting corral, so had ample time to meet the 3:10 pacing team leaders and the other runners who shared my goal. I felt comfortable with the team since the leaders were extremely experienced and as its members were generally runners like myself - Boston qualified marathoners with comparable prior finishing times.

With growing excitement and the sound of the starting gun ringing in our ears we excitedly began our race. After two miles of the expected weaving around erratic and suddenly slowing runners I felt comfortable with the team as it assumed its 7:15 pace. My breathing was in control in the morning air, and I successfully repeated my mantra to relax. However, beginning at the second fluid aid station I noticed the pacing leaders dramatically speeding-up afterward for a mile which was both annoying and somewhat worrisome. Ultimately I accepted their approach comforted that if I remained with them through the half that I could then drop away and self-manage a 7:35 pace through my hopeful P.R. finish.

Despite my doubts upon crossing the half I successfully followed exactly that strategy until just after the twentieth mile. At that point the strong sun and climbing temperatures - ultimately reaching a brutal 80°F - exacted their harsh toll. I was astounded to see just how quickly my apparently inadequate consumption of fluids and electrolytes caused me muscle cramps, a headache, lightheadedness and general weakness - which in combination forced me to a walk.

In retrospect it was fortunate that I yielded to these symptoms. During the subsequent miles walking through the remaining aid stations and slowly jogging between them I drank amply and took some extra Succeed Electrolyte Caps to restore my fluids and electrolyte deficit, and began feeling much better. Upon seeing the 3:30 pacing team pass I sped up in the final mile and ran through the finish line to the loud shouts from the crowd of tens of thousands. Though disappointed with my 3:38 time I was happy to finish healthy and to learn many lessons:

When the predicted temperature plus dew-point is more than 120°F (Chicago's became 80°F+50°F=130°F) to back-off my target pace by at least 20 seconds per mile per 5°F above that point;
A recent study found that marathoners slow by 19 seconds per degree over 55°F. As the average temperature was predicted to be 74°F, which translates to a six minute slow down, I should have reset my goal finishing time accordingly;
Not to allow worries of losing the pacing team to inhibit my:

Obligation to fully satiate my thirst (in retrospect I should have drunk three versus two cups though most of the aid stations);
Consuming electrolytes per my prior hydration and fueling plan.

Nevertheless, despite the weather induced mis-judgement I had an absolutely great experience, and highly recommend the Chicago Marathon!

My Chicago Marathon Plan

2010-10-08T08:39:00.019-05:00

Well, the big day is almost here! It has been a long six-month marathon dry spell since Boston.

Six weeks ago I announced my goal Chicago finishing time of 3:10, predicated upon ideal weather. However, as the date draws near it's clear that the conditions will be decidedly sub-optimal. The temperature will be warm, from 64 to 79°F, sunny, and somewhat humid with a dew point of ~50°F.

Nevertheless, my plan remains to run with the 3:10 pacing team. I've trained for this race in comparable, and even warmer conditions. I'm ready to follow my hydration, fueling and electrolyte plan while taking into account the advice provided by the Chicago Marathon staff.

At every 10K marker I will gauge my exertion level at the pacing team's 7:15 pace. If I feel that I'm excessively pushing or straining I will bid adieu to the group and gradually ease-up a bit on my pace. It'd be great to knock down a 3:10. However, if it isn't the day then I'm OK. Wish me luck!

Remember for your Marathon: Discussion on Runners Round Table

2010-10-06T20:56:00.017-05:00

I just completed hosting a Runners Roundtable with our topic: "Things to Remember for your Next Marathon". Co-hosting were the extremely talented and experienced Chris Russell (http://www.runrunlive.com), Colin Hayes (http://resurrectedrunner.blogspot.com), Stephen Tarleton (http://www.irunic.com), and Pete Larson (http://runblogger.com). I was delighted to coerce the creative Colin to play a couple of his compositions, and I encourage all runners to check-out his complete collection via visiting his humorous blog.

This show was very topical given the flurry of fall marathons on the immediate horizon (in my case Chicago on Sunday). I encourage you to listen to the podcast via downloading from iTunes or listening directly. Let me know what you think!

_________________________________________________________________________

CHECKLIST IN PREPARING FOR YOUR NEXT MARATHON:

MONTHS BEFORE:

Develop your personalized hydration, fueling and electrolyte strategy under a range of likely weather conditions, based upon:

Identifying what sports drink (and water) are being served on the planned course.
Identifying HOW MANY fluid aid stations that there will be on the course.
Training using both water AND the provided sports drink, such that you’re completely comfortable with it on race day.
Identifying and know the range of your “sweat rate” under anticipated marathon pace and temperature conditions. Through knowing the number of fluid aid stations along the course you can develop a tentative hydration plan.
Identify what sports gel (e.g. Gu, Roctane, eGel, etc.) that you can safely and comfortably imbibe.
Experimenting with different carbo-loading and race-morning fueling strategies. Goal is to be comfortable on race morning!

Study the topography - and elevation profile - of the course. Be sure to train in conditions which well prepare you for the course itself. Particularly if a hilly course, consider the excellent MyMarathonPace.com to guide you to develop a preliminary pacing plan.
Sometimes it’s a good idea to share your goal with a lot of people as through doing so it helps your level of commitment to your goal. This can help keep you focused and determined to carry through with your plan. Nevertheless, you know your body best, so if you feel that you've set an excessively ambitious goal, or that your physical fitness is not yet ready for the goal you've set, don't hesitate to revise your goals.

A FEW DAYS BEFORE:

Check the weather, be fully prepared for the full likely weather conditions:

How does this affect your previously developed tentative hydration plan?
How does this affect your sports gel plan?
How does this affect your pacing plan?

Ideally visit the Expo (and do all of your shopping) two days - or more - before the race - so-as to be maximally rested.
If you’re planning to run with a pacing group, try to meet the pacing group leader(s) at the Expo so-as to be completely comfortable with their pacing strategy, level of experience, etc. Do NOT, however, abdicate to the pacing group leader(s) your personal responsibility for achieving your race goals.
It is probably more important to make sure you get a good night’s sleep two nights before the race rather than just the night prior to the race. Some runners also prefer to do their “pasta dinner” routine two nights before the race and then eat just a very light meal the night before.

THE DAY BEFORE:

Final check of the anticipated weather conditions; tweak your plans accordingly.
REST, REST, REST!
If visiting a new city, don’t cover it on foot the day before the race.
Implement day before fueling and hydration plan.
The night before the race set TWO alarms, and lay out your intended running outfit, shoes, race number, tag, socks, etc. such that you’re completely ready to go (and won’t forget anything!).
Try to rest mentally, as well. One strategy to stay focused on running, but not to stress about your upcoming performance is to watch running movies ("Without Limits", "Chariots of Fire", "Saint Ralph"). Memorize and internalize a personally meaningful running-focused mantra or inspirational quotation.

THE EARLY MORNING OF THE RACE:

Don’t do anything new!
Based on your prior experience, but typically three hours before the race starts take in a comfortable breakfast.
Stay hydrated and comfortable.
Frequently visit the Port-A-Pottie.
If running with a pacing group get to the meet-up area early. Chat comfortably with your group. RELAX!
If running independent of any group line-up as recommended for your anticipated pace (i.e., if you’re a run/walker or slow runner, do NOT line-up at the very front of the starting area!)
Focus on your goal time and visualize success! Think of all the time and effort you put into preparing for the race and be determined not to waste it. Running a marathon is not only physical test, but also a mental test. If your head is not in the right place, you can defeat yourself before you start.
When standing at the starting line before the race starts, be thankful that you are healthy enough to even attempt a marathon!

THINGS TO DO DURING THE RACE:

Drink according to your previously developed hydration plan AND your thirst.
Take in nourishment (e.g. sports gels) based upon your proven experience.
Pacing:

Avoid allowing your adrenaline and excess enthusiasm to lead you to start the marathon at a quicker pace than you’ve planned! Follow your previously developed pacing plan;
Running a marathon is an exercise in energy management, so pacing yourself for a relatively even effort is a good strategy. Allow yourself to slow down on the uphills and speed up on the downhills, however be aware that you spend more energy going uphills than you gain back on the downhills;
As far as energy management goes, “attacking” the uphills is the equivalent of throwing a little speed-work into your marathon! For most people, this is probably not a good idea;
For extended downhill stretches, you should take advantage of the terrain and run a little faster than your goal marathon pace, but don’t fall into the trap of running too much faster unless you have done a lot of training on similar terrain. In general, the longer the downhill, the less you should speed up for a given downhill grade;
If your goal time is near the limits of what you think you are capable of (e.g. a new PR), you will need to get up to pace fairly quickly and plan for an even or slight positive split if it’s a relatively flat course. Planning for a negative split in this scenario is risky and very difficult to accomplish.

THE DAYS AFTERWARD:

Celebrate!
Rest!

Trail Running for the Urbanite: Discussion on Runners Round Table

2010-09-25T10:29:00.015-05:00

On Wednesday evening I had a fun time participating on another Runners Round Table podcast with Amanda, Chris, Stuart and Mike. We discussed our collective love of urban trail runs, and I encourage you to download Episode 99 (you can either select the episode from iTunes, or click here to listen directly from your PC). Let me know what you think!

Urban trail runs are a fantastic way to better explore the area in which you are living or visiting. Prior to booking your hotel or stepping out the door we recommend doing some initial research via Google Maps. Look initially for nearby large green spaces (e.g. parks, wilderness areas, etc.), then use the web further to identify the presence and accessibility of trails. To serve as an initial starting point the panel put together a list of trail runs in cities that one or more members have had positive familiarity with, so check out our list, then give trail runs a try!

Running Form and Shoes: Discussion on Runners Round Table

2010-09-17T13:29:00.021-05:00

I've previously written regarding my ongoing efforts to increase my running turnover/cadence, eliminate my prior over-striding heel-striking form, and my experimentation with minimalist shoes. Last night I had an opportunity to discuss these topics on the Runners Roundtable with Joe Garland, Pete Larson, Steve Magness and Jason Kehl.

Our discussion was wide ranging, and covered topics such as our personal experiences with changing running form, how to identify and correct over-striding, the importance of the hips, the relationship between footwear and form, barefoot and minimalist running, and who should and shouldn't consider form change. Please give it a listen!

From RRT you can view the show notes, listen on-line, download the .mp3 file or from iTunes directly. I learned a lot and would love to hear what you think!

On a related note, shown below is an excellent video explaining proper running technique, and discussing the importance of transitioning to minimalist shoes such as the Newtons:

Meanwhile, I'd like to encourage all enthusiastic runners to follow the Runners Round Table, and to sign-up for the RRT Google Group. Doing so will automatically copy you on discussions with other runners, and allow you to volunteer for and submit ideas regarding future RRT episodes - which you're welcome to join or lead. The RRT podcast is entirely free as the teleconferencing site is hosted by Talkshoe.com, and relies upon the creativity, energy and eagerness of participants to broaden running's base and to share our knowledge with others.

Got Pace?

2010-09-04T11:26:00.054-05:00

Finally, the weather has begun to cool! This morning's pre-dawn Houston temperature was a comparatively moderate 72°F with a dew point of 70°F. While 90% relative humidity is clearly not optimal, I'm thankful for the improved conditions since as recently as two weeks ago we routinely started our long-runs with temperatures in the low-80's. I'm looking forward to doing more of my forthcoming weekday tempo, progressive and interval training runs outdoors, since over the past three scorching months I've only been able to run fast indoors on the treadmill.

With the Chicago Marathon now only five-weeks away I've been contemplating my goal finishing time. Things used to be simple, as in my initial marathon my sole focus was to finish. Upon completing my first glorious marathon this goal transitioned to setting a new personal record. Once I got within 20-minutes of achieving a Boston Marathon qualifying time that became my new target. Now that I've run Boston twice I'm back to targeting new personal records again - while beginning to dream of someday crossing the three hour threshold.

Frankly, I've been very fortunate, as with the help of Kenyan Way, my running friends, better training discipline, and the support of my family I've been able to continue my streak of successively setting new personal records. However, based on my recent performance, this streak is threatened. My margin has narrowed precipitously, as the Austin Marathon was only one-second faster than Houston, and Boston was tied to the second with Austin at 3:19:37. The consistency of my recent finishing times results from my having set a 7:38 target marathon pace (i.e. to match the 3:20 pacing group) at Houston and Austin. In the late stage of each marathon, knowing that I wanted to narrowly beat 3:20 I slightly stepped-up my pace in the final half mile. Boston lacks pacing teams owing to the huge field on the narrow roads east of Hopkinton, but I continued my consistent streak by managing to run at my ingrained average pace.

I'm also lucky to have the flat and fast Chicago Marathon as my next race, as in the four months since Boston I've worked hard to more consistently follow the Kenyan Way training plan. Versus Boston's hilly course, Chicago's flat topography should ideally provide a three minute advantage. Additionally, taking into account my elevated level of training, my having lost several surplus pounds (per Dr. Daniels' correlations each lost pound of surplus weight roughly translates to a minute faster marathon), and extrapolating from my Spring 5K and 10K races I feel that a 3:10 Chicago finishing time (i.e. a 7:15 average pace) is fully achievable - with optimal weather conditions.

However, demonstrated by the vagaries in Chicago's historic climate on October 10th, clearly optimal weather conditions cannot be assured! Consequently, my "Plan B" in the event of excessively warm conditions is to run instead with the 3:20 pacing team (or possibly an even slower team if the weather were to prove completely out-of-bounds), then to pick-up the pace in the final 10K.

Any of these goal finishing times would allow me to run with a Nike sponsored pacing group, which for the Chicago Marathon are separated by 10-minute finishing time intervals. I always do better with pacing groups, since individually maintaining a constant pace across 26.2 miles requires a tremendous amount of sustained discipline and focus - which my race day adrenaline-infused brain struggles with! Simply by running with an ideally paced, but not overly ambitious, team I will avoid my traditional jack-rabbit start and my frequently varied middle distance paces. Through relaxing during the marathon by simply running with the group I will enjoy the group's camaraderie and the mutual feeling of shared accomplishment afterward. My theory is that as we enjoy doing our long-runs with others, it's only logical that we should compete in that way.

So, to the initial "What Pace?" question - time will tell! Meanwhile, as the date draws near I'll use my two favorite weather forecasting site Weather Underground and Wolfram Alpha to finalize my pacing plan.

Request: I'm continually in search for new inspirational quotes to add to my "Inspiration Quotes" page; so if you have any particularly inspirational ones which have touched you - that I don't already have listed - kindly e-mail them to me (either through a comment to this post or using the 'Contact Me' form.) Thanks!

First outdoor run in the Vibram Five Fingers!

2010-08-27T19:33:00.037-05:00

Earlier today I ran outdoors for the first time in my Vibram Five Fingers. I ran six miles, and absolutely loved the experience!

What differentiated the run for me was the intense awareness that I had of the Memorial Park running surface, i.e. I was keenly aware of when I was running on loose dirt, crushed gravel or the occasional tree root. This awareness - which was never painful or jarring - led me to automatically adopt the key running form elements that otherwise required concentration to maintain, i.e. a rapid cadence (~180 steps per minute), somewhat shorter stride, a forefoot or mid-foot landing, and a slight forward lean from the ankles.

I had previously purchased my Vibram Five Fingers (VFFs) "Classic" model in May. In the intervening months I transitioned to them by migrating away from my former heavier stability shoes into other light weight and less supportive shoes, while simultaneously reinforcing the above-cited key running form elements. I found this practice and experimentation was most effectively done on the treadmill, as it offers many advantages for a runner who is working on their form elements, i.e.:

Minimizing visual and sensory distractions which otherwise interrupt one's concentration;
Providing a softer running surface than concrete or asphalt, thereby reducing the likelihood of developing an injury while in a vulnerable mode of transition;
Allowing easier and more consistent audio and tactile feedback of the 'proper' stride (i.e. when I lose concentration and/or become fatigued I hear a different sound and pattern from my footfall on the bed of the treadmill);
Offering a fixed-speed running surface - set between a one to two-percent grade so-as to make the effort equivalent versus running outdoors - which the runner can use to indirectly gauge their running efficiency via their their rate of respiration.

Launching me in this direction was my initial racing success in my Newton Stability Trainers roughly one year ago, as I was immediately gratified by a string of significant personal records which has continued since. These Newtons remain my prime racing shoes, and I will wear them at my forthcoming marathons in Chicago, San Antonio and Houston. However, intensely cognizant of the high cost per mile of running in the Newtons ($175 per pair), I searched for lower cost light weight training shoes with a similar minimal heel-to-toe drop.

This quest led me to transition most of my training miles away from my former stability shoes, the Brooks Adrenaline and the Mizuno Wave Inspire. Though well made shoes, they are relatively heavy (~11 Oz.), and possess a large (12mm) drop which encourages a heel strike and makes it difficult to land properly on the mid-foot or forefoot. Consequently, I purchased a pair of the ultra flexible soled Nike Free Run+, which I thoroughly enjoy as they provide a tremendous amount of comfort while strengthening the muscles of the foot. The Nike Free Run+ are light weight (~9 Oz.), and also have a low drop (though clearly not as low as the VFF's, which have a zero drop.)

Another excellent transitional shoe, which was recommended by Pete Larson in his tremendous running blog, is the Brooks Mach 12 Cross Country Running Flat, which similar to the VFFs have a near zero heel-to-toe drop.

Late last week, after three months of transition I felt that I was ready for the VFFs. While my initial run on the treadmill was largely successful I was forced to switch shoes after only four miles owing to chafing from the rubberized/cloth seam against my large right toe. Fortunately, prior to this morning's run I purchased a pair of Injini toe-socks which solved the chafing problem completely.

Vibram's website emphasizes the importance of transitioning appropriately prior to running in the VFFs. I concur, as I had none of the problems that some have reported (i.e. heel pain, pain on top of foot, or an extremely fatigued calf muscle.) Conversely, running in the VFFs provides a unique, nearly barefoot experience, but without its anxiety. I believe that other experienced runners who similarly take the time to transition gradually will also see their first VFF run as a real eye-opener.

Finally, on a related note suggest review of my prior blog post regarding the Evolution Running DVD which has proven in my running form transition, and a good blog post by Barefoot Chronicle's Jason Robillard which discusses the ongoing minimalist shoe movement.

Negative split every run

2010-08-23T19:54:00.013-05:00

Having the good fortune of training in Houston through the excellent Kenyan Way program over the past several years I've repeatedly heard Coach Sean Wade's introductory comments to new runners. In each case he says with his greatest vehemence: "If you remember just one thing tonight, it should be this: You should negative split every training run and every race. This does not mean pushing the pace but rather starting out super easy and increasing the pace naturally as you warm up."

Sean Wade's opinion matters. Currently 44 years of age, and a native of New Zealand, he was named the fastest master's runner in the world in 2006 by the RRCA, and was selected the 2006 Masters 40-44 Runner of the Year by Running Times Magazine. Wade is one of only two men over 40 years old to qualify for the 2008 Olympic Trials by running 2:20:00 at the 2007 Houston Marathon. Other achievements include competing in the 1996 Olympic Marathon for New Zealand, qualifying with his personal best marathon time of 2:10:59.

Additional elements of Sean's training philosophy are that: "The key to improved running is consistent steady training with a slow increase in weekly mileage. You need to know your different training paces (recovery, long run, threshold and 5K paces) and be sure to run easy on your easy days. Too many runners don't run slow enough or fast enough. Everything just blends together. Tempo runs, hill, intervals at goal race pace, and long runs are all important pieces of the puzzle. You have to listen to your body and take an extra recovery day or skip a hard workout if you are not feeling up to it."

To help the Kenyan Way runner, Sean converts his successful training philosophies into reality by providing access to powerful web-based tools which automate the creation of a custom training plan. The runner merely inputs their recent 5K race result, their next race, goal finishing time, the number of days per week that they are willing to train, and the extent to which heat affects them (clearly, a huge factor in Houston!) Upon doing so the custom calendar is built, which provides detail surrounding every day's run, distance and goal pace.

Consistently achieving a negative split in all races and training runs requires a fundamental shift from a typical runner's approach. Particularly in races, with the athlete well rested and eager to begin their race, the jolt of adrenaline at the gun often overwhelms reason - with the predictable disappointing end result. Often erroneously described as "just a Rookie mistake", it actually afflicts nearly all runners - including unfortunately myself on countless occasions. Sean's antidote is for the runner to fully utilize their Garmin Forerunner in the early miles, then keeping their pace within their pre-established initial plan. When I have departed from this sound advice I have regretted it (as I have also when I ran ahead of my marathon pacing group in the first 20-miles).

Ultimately, Sean's emphasis of building a strong base of endurance, then negative splitting every run makes perfect sense by requiring the runner to begin their run at an appropriate pace, then to naturally speed-up as their muscles warm-up. Running faster while fatigued builds the required mental discipline for success, accelerates beneficial physiological training adaptations, and is very motivational.

When planning your next race or training run keep Sean Wade's 'Negative Split' strategy first and foremost in mind!

Striving for an Improved Stride

2010-07-25T22:13:00.057-05:00

It's odd that both serious and recreational athletes of seemingly all other sports than running are encouraged to continually improve their technique, often spending tens of thousands of dollars and a significant amount of personal time in doing so. Perhaps the consensus thinking is that by adulthood our running-specific neuromuscular patterning is too ingrained to be effectively altered.

Opening my eyes that improvements in stride can be very beneficial is the observation by an excellent international distance coach, Jack Tupper Daniels. He studied a range of top Olympic distance athletes across all distances, and found their running cadences were amazingly consistent, regardless of the athletes' height, at 180 steps per minute (spm). Also encouraging are two recent Science of Running posts (i.e. #1 & #2) describing several successful efforts to change runners' biomechanics, and advice from my Kenyan Way coach, Sean Wade.

With this in mind, some time ago I had measured my cadence, and found it to be 165 spm. Despite knowing that I should therefore target a quicker stride cadence, my subsequent attempts to do so felt a bit awkward and were generally unsuccessful. This began to change with purchase of my first pair of Newton running shoes about a year ago. Newtons are very lightweight, have a reduced heel and slightly elevated mid-sole landing area, and thereby encourage the runner to avoid heel-landing by instead landing with their mid-foot or forefoot, using a somewhat shorter stride and more rapid cadence. Immediately gratified by seeing my finishing times significantly improve I became a Newton shoes convert, and continue to use them as my prime racing shoes.

However, owing to the Newton's comparatively high cost per mile I have been reluctant to wear them routinely in training. When I grow fatigued while not wearing the low-heeled Newtons, I often lose concentration on my running form and revert to an inefficient and slow cadence heel-landing stride. To avoid this, I've begun a gradual and - I hope permanent - change in my running form to a shorter and quicker stride with a forefoot landing via:

My purchase of an excellent DVD, Evolution Running: Run Faster with Fewer Injuries. After viewing the DVD and following its exercises I highly recommend it as the system is well communicated via the informative videos, dialog and explanations. Please see this post by Coach Mierke on the importance of running turnover and form.
My download of the excellent Podrunner audio tracks for use on my iPod while running. Simply by listening to the rhythmic and percussive techno and progressive house tracks my stride automatically synchronizes. With a faster and slightly shorter stride, combined a slight forward lean from the ankles and relaxed shoulders I find an efficient new stride has quickly emerged! Over a period of four weeks I gradually - and successfully - transitioned to this faster (180 spm) stride cadence by listening to faster Podrunner tracks while concentrating on the key running form elements. One should not attempt to increase one's cadence by more than 3-5 strides per minute per week, however. Thus, in my first transitional week I ran at 169 spm via listening to identical beat Podrunner tracks, followed by 173, 176 and finally 180 spm.

When not racing in the Newton's I train in comparably light-weight - though significantly less expensive - training shoes, the Nike Free Run+, and the Brooks Mach 12 Cross Country Racing Flats. Through gradually increasing my running distance in these shoes I find they help strengthen the muscles in my feet, and have allowed me to transition to the Vibram Five Fingers for a portion of my runs.

Here's a good video from Harvard's Dr. Lieberman regarding forefoot/mid-foot running:

Cautionary Disclaimer: Thanks to fellow running bloggers Pete, Joe and Flo I found the following super slow-motion videos of the elite leaders and Ryan Hall during the 2010 Boston Marathon. Fascinatingly, you'll see the full range of heel-landing, mid-foot and forefoot landing techniques represented, though from my perspective Ryan Hall's stride appears closest to perfection:

Elite Men in the 2010 Boston Marathon - Super Slow Motion from Runblogger on Vimeo.

Ryan Hall Super Slow Motion - 2010 Boston Marathon from Runblogger on Vimeo.

Run Wild 5K Race Report

2010-07-04T10:17:00.021-05:00

Earlier this morning I ran the Run Wild 5K. The skies were clear, there was no breeze, and the temperature was between 77 to 81°F with a very high 74°F dewpoint (i.e. 90% humidity).

My expectations for the race results were relatively low, both owing to the high heat index, and as I'd not tapered at all! Instead, with a couple of marathon-focused running friends the prior day I had run 15 tough and hilly miles in Conroe, Texas, to build my endurance for the Chicago Marathon. As with my other races since the Boston Marathon, I was racing solely to gauge my fitness level and to improve my pacing.

Nevertheless, solely out of pure competitive instinct, as I lined up near the start line I looked around to identify any likely age-group competitors. Not seeing any through the race, after finishing with a 20:35 (6:40 average pace), I was surprised to see the age group results. Had I run only four seconds faster I would have improved my fourth place age group position to second place! Nevertheless, I was happy knowing that I'd held my pace relatively constant, that only 16 seconds separated me from a personal record, and with a more appropriate taper I would have done much better.

Overall, the Run Wild 5K event and its organization were excellent. The race supported a good cause, the Special Olympics of Texas. Most importantly, recognizing the potentially dangerous hot and humid conditions the organizers routed the course through the adjoining shady subdivision, provided plenty of cool drinks, misting fans, and showers. I hope other warm weather race organizers follow this lead!

The Blues band performing afterward was terrific, and everyone had a great time. I highly recommended the Run Wild 5K!

Chicago Marathon Hydration and Fueling Plan

2010-06-26T13:10:00.082-05:00

Through my 19 prior marathons I've made many mistakes with hydration and fueling. To hopefully improve at the forthcoming Chicago Marathon I put together my fueling and hydration plan with some research and thoughts: An extremely competent sports-focused Houston dietitian generally recommends that her clients consume two-grams of an easily digested form of carbohydrate per kilogram of body weight two-hours prior to the start of the marathon. For myself this translates to ~150 grams, or a 600 Calorie breakfast. Since on race day I scrupulously avoid breakfasts with large amounts of fiber, as a dietetic homage to ancient Pheidippides I will have Greek Yogurt for breakfast. I love its flavor and its addition of protein versus conventional yogurt helps to better stabilize blood sugar thereby allowing the body to better unlock its internal stores of glycogen and energy. Since the dietitian also recommends drinking plenty of sports drink the day prior to the event (so-as to be fully hydrated while increasing stores of electrolytes) I am planning to carry a bottle of Gatorade while wandering the famous Chicago Marathon Expo. Per sports dietitian Nancy Clark's recent article we can ingest at most 60 grams (i.e. 240 Calories) of carbohydrates per hour if they are solely in the form of glucose, fructose, or any other specific carbohydrate type. However, we can ingest up to 90 grams (i.e. 360 Calories) per hour if the carbohydrates are in mixed form. As a related January 2011 follow-up to this post, see this excellent Sweat Science post which provides an interesting partial answer the important question of just how much variability exists in runners' carbohydrate ingestion rate. As is noted, individual experimentation during training is key since there is no generically applicable answer, and studies point to some runners' mixed-carbohydrate ingestion rate being significantly greater than the cited 90-100 grams per hour. Conversely, it appears that most studies evaluation of runners carbohydrate ingestion rates beyond these amounts results in them not absorbing these massive ingested amounts, thereby raising the unsettling risk of adverse stomach or digestion issues. Tim Noakes' Lore of Running provides an excellent reference for all serious runners. Via consuming carbohydrates while running we effectively supplement the liver's and the muscle tissues' limited supplies of glucosamine, thereby eliminating or delaying the dreaded 'wall'. Both Clark and Noakes agree upon the criticality, however, of not exceeding the body's maximum hourly carbohydrate consumption capacity. In the most recent Marathon Talk (a great podcast!) interview ultra-marathon star Scott Jurek quotes the more conservative 60 grams per hour in his own fueling plan. Of particular interest, like many ultra runners - including Dean Karnazes - he adds protein and fat during his ultra-runs. Though I stick entirely with carbohydrates on my marathon and shorter distance events I have successfully added protein and fat on my three 50Ks, and similarly find that the slower pace eases the consumption of nutritionally more diverse and enjoyable solid foods. I flag this issue since slower (~5-hour plus) marathon runners may similarly benefit by following an ultra-oriented fueling plan. Jurek also cites his target warm weather hourly fluids consumption of 30 to 40 ounces, which is obviously an extremely individual determination affected by the individual, their pace, level of exertion, temperature, humidity, wind, the amount of sun, and their apparel. Determining one's sweat rate is very important and requires some discipline (as described in this article.) It is very important to know what type of fluid is being served on the runner's forthcoming marathon course and how many fluid aid stations that there will be! For example, the Chicago Marathon will provide Gatorade Endurance at twenty aid stations. Via knowing one's sweat rate, and targeting replacing the majority, but not all of one's fluid losses, the runner can set-up a hydration plan to assure that they drink adequately - but not to excess. As a related February 2011 follow-up to this post see an interesting Sports Science post which summarizes a related study in the British Journal of Sports Medicine indicating that the fastest marathoners tend to lose the largest percentage of their initial body weight. This runs against the general wisdom that performance degrades after one loses 2% of their body weight. Nevertheless, as I experience significant increased thirst above this level I've reflected it within my personal hydration plan. All runners should experiment during their long training runs with various fueling and hydration strategies, so that on the day of the event they will be non-stressed and confident. Gatorade Endurance alone does not provide sufficient carbohydrates to replenish more than a small fraction of the ~102 Calories per mile which I exert while running, so I supplement with my preferred sports gel - Gu's Roctane (orange-vanilla flavor). The reasons for my loyalty are: I love the flavor, branch chain amino acids (a key building-block for the protein synthesis utilized in muscle repair), the moderate amount of caffeine (proven to enhance concentration and motivation), and without stomach upset I can consume more Roctane than other gels (in both the recent Austin and Boston Marathon I've successfully taken one Roctane at the beginning of the race then an additional one every three miles, for a total of nine!) Based on Noakes' Lore of Running (table 4.2, pp. 214), even fit and heat acclimatized individuals lose a significant amount of electrolytes through their sweat. Presuming Chicago provides typical mid-October weather, with my relatively high sweat rate of ~6 Oz. per mile this results in a large loss of sodium and potassium - even taking into account the electrolytic content of Gatorade and Roctane. Accordingly, as in past successful marathons I will additionally supplement with an easy to tolerate buffered electrolyte capsule, the Succeed S!Cap. To acknowledge the ongoing debate there's concern amongst some as to whether a runner should follow a prescribed hydration strategy such as I outline, or simply to drink to their thirst. A recent Runner's World article outlines well both the pro's and con's, and points out the complicating variable of taking an NSAID on a marathon - which I never do (see also this link). The best article on the critical subject of hydration addresses key myths and facts, and can be found in this recent Running Times article. Finally, solely as an FYI I've listed my 2010 Chicago Marathon hydration and fueling plan. For the above cited reasons I do NOT suggest this plan be followed by any other runner! Despite its apparent complexity it will be considerably easier for me to follow than it may initially appear. Barring unanticipated cool or hot/humid conditions (i.e. less than 40°F or more than 65°F) I intend to drink one 6 Oz. cup at every aid station, following the repeated pattern of water at the first two aid stations (taking a single S!Cap at one), then drinking Gatorade at the third aid station, while consuming one Roctane every third mile (double click the below spreadsheet graphic to see full screen):
13. Alternatively, Chris of http://bqordie.blogspot.com/ fame recommended a far simpler fueling solution, which he's had good luck with. Carry two, and hold one EFS Liquid Shot container by 1st Endurance (see http://www.firstendurance.com/efs-liquid-shot.html). I haven't tried it as yet, but I'm tempted to as it's far simpler than the above approach (consume one container every nine miles, sipping along the way), and achieves nearly the same level of fueling and electrolytic levels.

Running to overcome adversities

2010-06-16T22:54:00.004-05:00

This evening I enjoyed jointly hosting a Runners Roundtable podcast regarding the healing power of running, and its power in helping to overcome adversities. Co-hosts Lisa (Nurse on the Run) and Charlie (Running with Coffee) inspired me via their personal stories demonstrating their determination and strength of will in overcoming their personal adversities. The podcast can be accessed either from this link or iTunes.

Cosley Zoo Run for the Animals 10K Race Report

2010-06-05T21:24:00.009-05:00

Earlier today I ran the Cosley Zoo Run for Animals 10K in Wheaton, IL. Though the heat and frequent turns were more than expected, I enjoyed the race.

Applying rare discipline prior to and during the race I set my Garmin Forerunner 405's target pace based on my recent 10K personal record pace (6:42/mile), intending to hold that pace for first four miles, then to finish strongly.

Though sound racing strategy, the flaw in my plan was not appropriately taking into account the weather conditions, which unfortunately were quite similar to Houston's last weekend, i.e. low 70°F with 95%+ humidity. Consequently, while I held the first three miles on-target, I faded in the heat with my splits: 6:28, 6:42, 6:42, 6:54, 7:05, then 7:04. Though disappointed with my total time being a minute off my goal, I was quickly mollified upon seeing the results and noting that I'd won my age group and finished strongly otherwise (top 9% among men and top 6% overall).

Astros Race for the Pennant 5K Race Report

2010-05-29T11:53:00.050-05:00

This morning I ran the Astros "8th Annual Race for the Pennant 5K" (a highly optimistic name given the Astros horrible season and their firm command of the National League's last place!)

The race was miserable - partly due to the race organizers, and partly due to my own decisions leading into the race.
Naturally, the organizers have no responsibility for the weather, and I certainly knew what I was in for with the predicted sweat-bath temperatures of 75-80°F, clear sunny skies and 90%+ humidity (made worse by the prior evening's unusual rain storm). What the race organizers are responsible for, however, is assuring that there's adequate water on the course, and providing a festive atmosphere as the runners finish inside Minute Maid Park. In both regards the race was a failure.

Unfortunately the water stations at miles one and two were extremely understaffed, which prevented runners from getting enough water. Though the few volunteers did their very best, which was certainly appreciated by myself and the other runners, it was a shame that they didn't have more help (note to self - the next time that I don't run a local race help out!) Unexpected from prior year's more successful Astro's 5K's was upon concluding the race inside Minute Maid Park (which is very cool since the very end of the race is run down the ramp to the park's playing surface) we were greeted with stone-silence in the cavernous park and were surprised to see the band still setting-up their equipment!

Disappointed by being unable to find water before the race began I surprised myself somewhat by managing an acceptable 6:46 first mile over the very unscenic course (which quickly leaves downtown with two lengthy sections over a seemingly unending rail-yard overpass then grungy commercial warehouse district). Partly due to my growing dehydration and fatigue my pace slowed to a sweat-laden 7:12 second and third mile, following which I slowed even further in the ramp to the finish with an overall personal worst 5K of 22:01, 10th place in my division, and nearly two-minutes slower than the far superior Sprint for Life 5K.

Hopefully in the future the Astros management will do a better job in recruiting volunteers (potentially providing some decent baseball tickets as an incentive) and ideally offer the race earlier in their season - both when the weather is more suitable and there's some residual beginning-of-the season excitement concerning the club's potential.

Reasons NOT to run a Marathon

2010-05-19T18:49:00.006-05:00

With Joe Garland, Matt, Colin Hayes and Flo I participated late this afternoon in a fun episode of the Runners Roundtable Podcast and truly enjoyed it. The episode can be accessed either through RRT's website, through iTunes or directly through this link.

Sprint for Life 5K Race Report

2010-05-01T14:03:00.031-05:00

Earlier this morning I enjoyed running M.D. Anderson's 13th Annual "Sprint for Life" 5K. Though a very experienced runner with numerous marathons, half-marathons and 10Ks under my belt, I'd never before run an officially timed 5K race. Consequently, a P.R. was assured!

In fact, I was somewhat concerned since I was hoping to run faster than my recent 4-mile P.R. pace of 6:40 minutes per mile - however the weather was decidedly uncooperative with a starting temperature of 75°F, clear skies and 90% humidity. Fortunately, I had an opportunity to warm-up beforehand with a fellow KenyanWay runner and to chat with a few friends - which appropriately re-focused me to simply have a good time.

Starting about ten runners from the lead I held my position. However, owing to the heat and my poor pacing I was unable to negative split as I had intended. My first mile split was 6:24, followed by 6:33, 6:44, following which I finished the final 0.11 miles at a 6:30 pace. My overall 20:19 time was second in my age group and 11th place overall.

Afterward, I visited KenyanWay Sean Wade's excellent MyRunningTimes.com site, which computes WMA age-graded rankings for races and individuals. Age-grading has the effect of adjusting runners' performances as if each individual were at their youthful peak (a fascinating concept by itself!) Unfortunately official race results aren't determined on this basis, as I would have been in 4th overall place!

Summing up, I rate the "Sprint for Life" 5K as an excellent Houston-area race. It is very well organized, fun, provides plenty of support on and off the course to runners & walkers - and most importantly all funds raised goes towards the excellent cause of supporting ovarian cancer research at M.D. Anderson.

BBC Video of a Persistence Hunt shows us to be Born Runners

2010-04-29T07:10:00.006-05:00

Scientific evidence supports the notion that humans evolved to be runners. In a 2007 paper in the journal Sports Medicine, Dr. Daniel Lieberman, a Harvard evolutionary biologist, and Dr. Dennis Bramble, a biologist at the University of Utah, wrote that several characteristics unique to humans suggested endurance running played an important role in our evolution.

Most mammals can sprint faster than humans — having four legs gives them the advantage. But when it comes to long distances, humans can outrun almost any animal. Because we cool by sweating rather than panting, we can stay cool at speeds and distances that would overheat other animals. On a hot day, the two scientists wrote, a human could even outrun a horse in a 26.2-mile marathon.

Why would evolution favor the distance runner? The prevailing theory is that endurance running allowed primitive humans to incorporate meat into their diet. They may have watched the sky for scavenging birds and then run long distances to reach a fresh kill and steal the meat from whatever animal was there first.

Other research suggests that before the development of slingshots or bows, early hunters engaged in persistence hunting, chasing an animal for hours until it overheated, making it easy to kill at close range. A 2006 report in the journal Current Anthropology documents persistence hunting among modern hunter-gatherers, including the Bushmen in Africa. “Ancient humans exploited the fact that humans are good runners in the heat,” Dr. Bramble said. “We have such a great cooling system” — many sweat glands, little body hair.

The following exceptional BBC video by David Attenborough beautifully depicts the Kalahari Bushmen from Namibia and Botswana engaging in a persistence hunt. This video well depicts the human hunter's ability to engage in an all-day hunt, with all of our evolutionarily-favored attributes being clearly shown, i.e. our: superior cooling, ability to reason (necessary to read the tracks of the prey to discern and deduce its movements) and the type of social and communication skills necessary in the lengthy stalking period leading-up to the chase and in carrying the animal back to the village.

Boston Marathon Race Report

2010-04-19T23:00:00.056-05:00

Earlier today I had the pleasure of running the 114th Boston Marathon. It was a great experience!

Having run Boston last year, and being disappointed by my inadequate preparation I incorporated significantly more hills and mileage into the preceding four months of training. My improved strength was clearly evident on Newton's hills, as I avoided last year's walk on the steepest section of Hearbreak Hill. Additionally, in climbing hills I followed the advice by an experienced Boston-area coach who spoke at the Expo on Sunday. He recommended that while climbing you should relax your abs, swing vigorously your arms, shorten your stride, and gaze a maximum of 15-feet ahead (i.e. however tempting, don't look-up to the top of the hill - since seeing the full height of the challenge can cause even a strongest runner to begin walking!)

The weather was a bit of a disappointment, though it was far better than it could have been! The temperature was between 52 to 56°F, with relatively clear skies and initially cross winds from the north, which unfortunately became more of a headwind as the race progressed.

I was very happy with the results as I amazingly managed to exactly tie my prior 3:19:37 personal record that I'd recently just set February in Austin! Having never tied a P.R., it was on the one hand frustrating (since even the slightest added effort along the 26.2 mile course would have given me an improvement to my personal record), but, on the other hand I was content since had I run even one second slower I would have been upset. So, all in all I'm thankful for having done as well as I had, despite Boston's tough course, and particularly in overcoming my nagging right Achilles problem.

On reflection some things worked well while others did not. In the many areas that went well I credit my:

Improved training , specifically the added mileage with good hills-specific training through generally following the excellent Kenyan Way training program and coaching by Sean Wade;
Running on my Newton shoes, which I'm convinced help owing primarily to their light weight, their minimal heel, and the 'spring' action of the forefoot lug;
Increasing my consumption of Gu's Roctane Vanilla/Orange to one packet every three vs. four miles, without bearing any adverse stomach-related side-effects. I'm convinced that the highly glycemic mixed sugars, combined with caffeine and amino acids, pay dividends in mitigating glycogen losses from the active muscles while enhancing my concentration and motivation.

Conversely, I had two distinct improvement opportunities:

Though I generated a mymarathonpace.com pacing band beforehand, having every intent to use it, during the race I unfortunately reverted to running the course 'by feel' rather than with discipline. I inappropriately ran excessively hard during the first half marathon of the largely downhill course owing to my being overly ambitious in imagining a 4-minute P.R. potential. The adverse result of this fast downhill running was predictably felt in my quads which wouldn't permit me to step-up the pace on the excellent downhill segments running into Boston.
Similar to my recent Houston Marathon experience I was excessively dehydrated upon completing the Boston course. This was despite drinking four or five ounces of Gatorade every two miles. Had I drunk double this amount it would have more closely matched my high sweat rate, and would have strengthened me in the late miles.

As was the case last year, the Boston Marathon spectators were hugely appreciated owing to their being unbelievably supportive and LOUD! While particularly true in the larger towns and cities along the course, and especially so at Wellesley College, I never felt unsupported along the entire course. The volunteers - of which there were literally tens of thousands - did an absolutely first-rate job, and bring huge credit to the most prestigious of marathons. I highly recommend the Boston Marathon to all serious runners!

Me crossing the finish line - exactly tying my marathon personal record!

Final results: Overall #4520/22645 (top 20%), Males #3994/13112 (top 30%), Males (50-54) #263/1868 (top 14%)