Memorial Hermann 10 for Texas Race Report

One of the many benefits of running a race distance in which you have minimal experience is that you are almost assured of achieving a personal record. Happily, I did so in today's race, with an average pace 30 seconds faster per mile then my prior - much hillier - 10 mile race experience over five years ago.

Chip time: 1:18:31, pace: 7:51, age place; 10/80, male: 147/933, overall place: 184/2,262. Splits: 7:30, 7:32, 7;32, 7:49, 8:21 (sock hurting), 9:08 (sock repair!), 7:45, 7:39, 7:39, 7:37.

I had a great race experience both due to my PR, and as the weather was decent, the volunteers friendly and helpful. I did have a problem though with my pair of Injini toe socks. I'm not sure why, as I've worn them previously without problems, but at mile five they pulled up at the heel pinching my toes painfully and I knew I wouldn't be able to finish. So, I removed the socks entirely which solved the problem, but it was agonizing to sit alongside the road as hundreds of runners passed me. In any case, it was the right decision, as with my painful socks removed I was then able to step up the pace and recover lost time. Lesson learned: on race day only do that which you have done before many, many times.

This is yet another personal record running in Newton shoes! In this case my excellent Newton Motion III's shoes proved their top quality as being completely comfortable and run-worthy even without wearing socks (the first I've ever done so in any shoes.)

Finishing the race in the Woodland's Market Street was fantastic as the race organizers had arranged for excellent food and drinks. Thirty minutes prior to the race beginning the race organizers hosted a kids' K which was also fantastic to see and I enjoyed cheering for all the kids, and their parents.

Newton's Motion Stability Trainer 2013 Review

Newton's new 2013 Motion Stability Performance Trainer arrived a week ago, and with my loyal University of Illinois alumni blood was happy to see their orange color, especially as the prior version of this great shoe was blue.  Though my past shoe reviews typically only briefly reference color, in this case it deserves prominence as the 2013 version of Newton's Motion Stability Performance Trainer is minimally changed from last year's model.  Besides color, essentially only a softer upper differentiates this year's model - a key feature for sock-less runners (a group which I have not yet joined!)

With my characteristic confidence in Newton's build shoe quality and fit I have consistently run consecutively since receiving them, including in this morning's Austin Half Marathon - with great results.

In these and other Newton shoes their Action-Reaction technology provides the runner improved speed via better elastic recoil otherwise provided only by the calf and plantar fascia.  Particularly late in a half or full marathon when our stride mechanics worsen the benefits of these shoes becomes evident.  Bottom line, if you haven't tried a Newton shoe you should give them a spin - ideally from a specialty shoe retailer that allows you a real world (versus treadmill only) running experience.

Newton's Gravity Neutral Performance Training Review

Excitedly, I opened the box from Newton Running containing the latest Neutral Performance Trainers, and gave a good gander to my new green Gravities.  Great!

Having enjoyed the vast majority of my P.R.'s wearing Newtons I am very confident in them, so did something I never advise a running friend to do.  I broke them in on an inaugural fourteen mile run.

As expected, they felt comfortable and natural, and I ran strong and fast.  Newton's design includes an effective cushioning system, unique mid-sole energy efficient Action/Reaction technology, light weight and low heel-to-toe drop.  These encourage the runner to adopt a more rapid stride, to land with their mid-foot with their slightly bent leg underneath them, and to utilize the bodies' natural shock absorbing and elastic recoil returning triumvirate of the plantar fascia, calf, and Achilles tendon.

I admit this sounds a bit too tech.  Evaluating a pair of running shoes, particularly of a new design, is inherently a very personal experience requiring a far lengthier evaluation time than is allowed by most specialty shoe retailers, who typically restrict the runner to test their shoes on an excessively cushioned indoor running surface.  So, I encourage runners to try on a pair of Newtons via their 60 Days of Better promotion, where between September 1 and October 31 North American customers are able to return the shoes with no questions asked up to a full sixty days after purchase.  This lengthy trial period allows the runner more than sufficient time to fully evaluate their new Newtons, and to ideally adopt the form techniques referenced below:

ConocoPhillips 10K Rodeo Run Race Report

This morning's race was nice and cool, though a bit too windy for my taste. For the first time I parked close to the finish, then took a bus to the start.  In years past I'd parked four miles from the start, then had a lengthy warm-up and cool-down jog.  My thought this year was that I'd keep my legs fresh by parking close and running just one warm-up mile.  Indeed it was nice jogging through downtown before the race while surveying the parade floats, marching bands, horses and livestock which follow us through downtown immediately after the runners pass.

Once the race began I made my unfortunately all too typical error of pushing the pace a bit too hard in the first mile, and as a result was somewhat disappointed by my positive split (7:01 pace in the 1st 5K and a 7:15 in the 2nd half), and an overall time far from my ideally hoped for P.R..

Nevertheless, I consoled myself afterward by realizing that I'd age-group placed in the top 5% by finishing 11th out of 284 runners. Also, I'd made the right shoe selection as my Newton MV2's felt light, fast and responsive.  Finally, it was nice seeing several running friends, and racing through downtown with hoards of enthusiastic spectators cheering loudly!

For my next race I will sign-up for the Bayou Classic 10K, as it supports Houston's wonderful Memorial Park, avoids the bleak, long and hilly Elysian viaduct, and instead runs out of downtown along the far more scenic and flat Memorial Drive.

Newton Motion Stability Trainer Review

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 felt great, 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

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:

Newton's Latest MV2 Shoes have Arrived!

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!

Running Form Discussion on RRT

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:

Newton's Natural Running Clinics - Highly Recommended!

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

Running Form and Shoes: Discussion on Runners Round Table

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.

First outdoor run in the Vibram Five Fingers!

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.

Striving for an Improved Stride

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.

Boston Marathon Race Report

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%)

Austin Marathon Race Report!

This morning I ran the Austin Marathon, and while I found the hills HUGELY challenging versus the much easier Austin course that I'd run five years ago I neverthless narrowly managed to eke out a personal record by one-second!

When I'd last run Austin five years ago the course was both faster and easier since it started twenty-miles north of the city and finished downtown, providing a gentle downhill for much of the course and an overall net elevation decline of more than 400 feet.  Unfortunately, the growing logistical challenges of busing race participants, and dealing with the frustration caused by traffic jams on the surrounding narrow roads in the north Austin area caused race organizers to adopt the current course - which is a technically challenging looped course through most of Austin's many hills (see link).  Nevertheless, though challenging the course was both interesting and achievable.

The race began with a pyrotechnics display directly over the start line.  In downtown Austin's pre-dawn darkness the pyrotechnics were spectacular, however due to the lack of wind the resulting fumes lingered in the starting area - which we were unfortunately forced to breathe as we started our run.

Quickly getting past the starting line the weather conditions were good, as fortunately a predicted cold front with accompanying strong winds and rain held-off until just after the marathon finished.  The sky was crystal clear, and as a result the temperature quickly rose from the initial mid 30s to the mid 50s - though perceptually warmer still owing to the high humidity.

As with other recent successful recent marathons I made the decision to run with a pacing group, on today's occasion the 3:20 group since I was hoping to beat my prior personal record of 3:19:38 set on Houston's flat course one-month ago.  The two Austin 3:20 pace group leaders did a fantastic job of keeping the group organized, motivated and encouraged.  They demonstrated incredible running discipline and strength by holding an extremely consistent pace - whether running up or down hills.  As I didn't possess the strength to easily match their pace on the steepest up-hills I ran behind the group at those points (though always keeping the group in sight), then caught them on the ensuing downhill.  Even more-so than in prior marathons the pacing group was pivotal in allowing me to set my narrow personal record.  Thanks again, pacers!!

Miscellany:

• Another P.R. on my Newtons!
• Encouraged by Houston's recent success I ramped-up even further my use of Gu's Roctane (to one every three - versus every four) miles. Again, no stomach upset or digestive issues.
• Credit, again, to the Kenyan Way training program for my clearly improved personal fitness.
• I successfully used ThinkGeek.com's "spy" sunglasses with built-in digital camera and remote control shutter release (in my hand throughout the race) to capture these photos.  While the picture quality is nowhere close to that provided by a conventional one-megapixel digital camera the quality was certainly acceptable!
• Official Stats:
  Overall: 221/4039 (top 6%)
  Males: 196/2462 (top 8%)
  Division (50-54): 6/202 (top 3%)

Houston Marathon Race Report

Earlier today I had the distinct pleasure of running the 2010 Houston Marathon.  This was my fifth Houston and seventeenth overall marathon or beyond event, and was undoubtedly the best.

The weather was good, with clear skies and temperatures ranging from an ideal 43°F at the start, to a bit hot upper 50s peak.  A Houston record of more than 20,000 runners participated, with the full and half marathon events selling out in less than 3-days! 

This huge crowd gathered before the race with great enthusiasm and excitement, and celebrated afterwards at the George R. Brown Convention Center - a well appointed facility that ranks as the best such marathon hosting facility (perhaps explaining Houston's consistent draw of top global athletes).

As a key part of my race strategy I ran with the 3:20 pacing group, and absolutely credit that group for helping me achieve this goal - with a personal record time of 3:19:38!  As a consequence of running with the 3:20's my split times were extremely consistent, and I achieved a rare 38-second negative second half split!

ADDITIONAL CREDIT TO:

• My wonderful family, and especially my fantastic wife, for all their support.
• The excellent KenyanWay program coached by Sean Wade.
• Gu's Roctane Vanilla/Orange - which I love!  Encouraged by my recent PRs, I took one packet every four miles - or eight in total - with absolutely no stomach upset!  I believe that frequent Roctane consumption runs helps by minimizing losses of muscular glycogen, sodium and potassium - while maintaining concentration and focus.  NOTE: Especially in the critical area of nutrition a runner should try-out different strategies during long training runs well in advance of a race!
• My Newton running shoes - which I continue to swear by on race day!
• My iPod Nano and its highly motivating fast-beat rock playlist.

LESSONS LEARNED:

HYDRATION: Weighing in immediately before and after the race revealed to my huge surprise that I had lost four and one-half pounds - more than one pound beyond the maximum recommended (typically cited at two percent of body weight). I had been very thirsty and a bit light-headed in the final four miles, and in retrospect should have slowed down and drunk more through the final aid stations! Lesson learned: Trust your thirst - an excellent gauge to assuring appropriate yet not excessive hydration! Don't worry about slowing down a bit to drink sufficiently so-as to fully quench your thirst - particularly in the final miles of an event under warmer conditions.  Whatever time you might lose will be fully compensated by a safer - and a faster performance. NOTE: On the opposite side of the fluid hydration spectrum lies hyponatremia. Recognizing its potentially extreme dangers a runner should certainly not drink beyond one's thirst (evidenced by gaining weight during a run), and weighing in before and after a variety of runs builds understanding of appropriate fluid intake.  If interested in more on-topic I made a contribution to the excellent Extra Mile Podcast (http://theextramilepodcast.blogspot.com/), and my ~10-minute contribution largely on hydration lessons learned can be found on Episode 61, beginning 12-minutes into the recording.

CLOTHING: With clear, bright, humid and sunny conditions in the final miles, and the temperature rising to the upper 50's, I was sweating profusely so at aid stations poured water over my head while taking 4-Oz. of Gatorade.  While doing so brought immediate relief I should have first removed my sleeveless running shirt and run bare-chested to maximize heat losses.

MISC.:

• Geek Report - The day before the event I purchased a Garmin Forerunner 310XT which proved to work well.  It provided better accuracy than my prior Forerunner 405, and I was relieved to notice afterwards that I had used less than 25% of its battery life (as contrasted with the 405, whose battery was consistently more than 75% depleted after a marathon).
• I was very encouraged to see a factoid by runpix.com which reinforced the benefits of Kenyan Way and of the pacing group strategy, i.e. of 99 other runners surrounding me as I began the final 7.5 miles of the race only 7 crossed the finish line faster.
• I enjoyed several encouraging and humorous T-Shirts on the course, the best of which was: "This isn't sweat; my fat cells are crying!"
• Official Stats:
  Overall: 390/6287 (top 6%)
  Males: 345/3911 (top 9%)
  Division (50-54): 27/473 (top 6%)

With speedster Xabier narrowly edging me by 18-seconds we both celebrate a personal record marathon time of 3:19!

Dallas White Rock Marathon - Personal Record & Boston Qualifier!

Earlier today I had the fantastic experience of running the 2009 Dallas White Rock Marathon, and loved it!  My reasons:

• Beautiful course - especially around White Rock Lake.  I enjoyed the diversity between White Rock's nature and scenery and Dallas' urban landscapes;
• Great pacing groups!  The 3:20 group helped control my normal impulse to jack-rabbit the critical initial miles.  Though I could not hold onto the group past the two "Dolly Parton" hills at miles 19-20, I appreciated the group tremendously;
• Supportive Dallas spectators;
• The topography of the course provided a moderate - but not an overwhelming - challenge that added interest to the course.

During this marathon I managed to simultaneously accomplish five goals:

1. Personal Record with a 3:22:38 (by 3-minutes);
2. Boston Re-Qualification;
3. Marathon Maniacs Qualification;
4. Surpass 2009 miles during the 2009 calendar year!

5. Finish the marathon strongly (in the final six miles I passed 56 other marathoners, while only 3 passed me - link)

My pacing (not ideal, as I had a positive second-half split of 3:32):

• Through 10K @7:37 - perfect - running with 3:20 pacing group;
• 10K through Half @7:34 - minor mistake - too fast; ran a minute faster than the pacing group;
• Half through 20.1 Miles @7:52 - Ouch!  "Dolly Parton" hills were tough!  Unfortunately, I lost the pacing group in the distance;
• 20.1 through 26.2 Miles @7:51 - Kicked 'er in on the downhill stretch - feeling tired but in control.  Great support from Gloria, then as the clock ticked down I realized I'd just P.R.'d!

Factors which I credit for my White Rock P.R.:

• I was more diligent in following the KenyanWay program incorporating guidance provided by Coach Sean Wade.
• Losing weight!  Subsequent to my last P.R. at the Chicago Marathon two-months ago I'd lost five-pounds.  Importantly, I'd lost this weight not in muscle, but in fat.  Dr. Jack Daniels book and his VDOT correlations reveal the huge benefit of weight-loss to running performance (see this site for a great spreadsheet which simplifies the numerics).  Losing one pound of surplus weight translates - everything else held constant - to a predicted faster marathon time of one minute.  Adjusting for White Rock's two disadvantages - its hillier course and warmer temperatures - the correlation works as I believe a 3:20 would have otherwise been attainable.  Regardless, for both health and running performance reasons it's wise to lose those surplus pounds!
• My Newton stability trainer running shoes.

Chicago Lakefront 50K Race Report

This morning I had the pleasure of running the Chicago Lakefront 50K. It was a great experience, as the organizers did a fantastic job, the race participants were uniformly friendly, and the course truly unique and beautiful!

The race started at the historic 63rd Street Beach House, then continued north ~5-3/8 miles along Chicago's beautiful running/biking trail that is on park land between Lake Michigan and South Lake Shore Drive. At that point we turned-around, and upon then returning to the Beach House this completed one "loop" - of which there were three to assure the complete 50K distance. Since we switched back on numerous occasions we had plenty of opportunity to see and briefly interact with other competitors, both on the 50K and the 50-mile course. I found all of the runners to be uniformly friendly, which lent itself towards a very pleasant experience.

As regards my performance I'm very happy to report that I ran in 4:38:35 (a 8:58 pace), putting me in 20th place out of 209 finishers (top 10%), and 3rd place in my division. It was also a huge personal record - an improvement of 78-minutes versus my prior best 50K!  While I was obviously very happy with this result, I had run only two prior races of this distance, and both in Huntsville State Park (which presented a far greater technical challenge owing to their narrow dirt trails, hazards and elevation changes.)

As regards my race execution I must note that I'd once again fallen prey to poor performance -  specifically by running the first 10-mile loop far too fast which cost me in the final 21-miles of the course.

Reflecting on the key difference versus my much better executed Chicago Marathon performance (held three weeks prior), I attribute the Chicago Marathon's availability of numerous pacing groups - which take the burden off the runner in holding a consistent pace.

Nevertheless, a great day! I'm certainly glad that I ran the Chicago Lakefront 50K, and recommend the event highly.

Misc.:

• Another P.R. in my Newton shoes!