Austin Half-Marathon Race Report

Austin's famous Congress Ave. bridge during the 2013 Marathon

I have on several past occasions enjoyed running Austin's Full or Half Marathon.  Today was absolutely no exception!

The weather conditions were absolutely perfect, starting in the low 40's, low humidity, clear skies, and essentially no wind.  In waiting for the race to begin I was glad to have a sweat coat to keep me warm, as it saved me from the shivers and blue lips of many other 3:20 pace group runners dressed in their running attire.

It continues to amaze me the amount of body heat that we generate by running!  At the start of the race I jettisoned my sweat jacket, and despite only wearing my thin singlet was feeling excessively warm, so I stowed it and ran bare-chested.  This wasn't the first time upon doing so in "cold" race weather that I attracted startled glances from the coat and gloves laden spectators, but I didn't care!

Just past the finish line, after running 1:39:36

I ran strongly in my relatively new 2013 Newton Stability Motion Trainers, and they and I felt great.  I especially enjoyed the long downhills concentrating on keeping my hips projected forward, maintaining a slight forward lean from the ankles, and allowing my leg turnover - and therefore my speed - to significantly pick-up.  It was not surprising to pass many runners while doing so who were maintaining essentially the same leg turnover regardless. This common mistake is discussed in a dated but worthwhile Running Times article that additionally discusses the easy ways to adjust one's pacing strategy with hills.


Though I did not achieve by four minutes my Half-Marathon P.R. of 1:35, it was set in the ultra flat Chicago course during which my running regimen was of higher volume and more consistent.  Nevertheless, overall I completely satisfied as I had a another great race experience, so I highly recommend either the Austin full or half marathon.

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.

Pacing a portion of the Rocky Raccoon 100 Miler

On Saturday late evening deep in the woods of Huntsville State Park with only my headlamp and a trail map to guide me, I was there to support Tim, a long-time friend and fellow multi-marathoner.  At about 10 PM in his 72nd mile we would meet at the Damnation aid station, and I would then run 11 miles with him in the nationally known Rocky Racoon 100 mile race.

While I had run several much shorter 50K's, this was my closest exposure to an ultra distance endurance race far eclipsing anything I had personally experienced.  I had already run 13 miles earlier that morning with Kenyan Way, so my legs were feeling the effects despite having had half a day's rest to recuperate.  So, it was with massive respect that I witnessed runner after runner gracefully put in mileage with steady legs that made me as an experienced marathoner scratch my head in amazement.

The Rocky Raccoon organizers wisely only permit pacing support in the runners' final 40 miles of their 100 mile race, which works well since by then the 50 mile runners have largely vacated the Park and its trails.  We successfully met at Damnation, and I exchanged pacing duties with Joanne, another long time experienced runner and friend.  Tim and I ran together for the next three hours, talking nearly continuously in our normal way discussing a diverse range of topics.

Though Tim was understandably tired (he had been running largely non-stop since 6 AM), he nevertheless showed tremendous strength and running skill.  I was particularly interested in his successful technique of walking all uphills while otherwise running for six minutes followed by a brief one minute walk break.

Having run the beautiful Huntsville State Park during two daylight hour 50K's, I was impressed that the 100-mile runners, in darkness punctuated only by their headlamps' illumination, successfully navigated the myriad pine tree roots which thoroughly carpet the trail.  Each of the hundreds of thousands of tree roots along the trail creates a treacherous challenge and puzzle to be solved in a fraction of a second with each foot plant.  Any momentary lapse of concentration or glance away from the trail provides the runner countless opportunities to trip, twist an ankle, and fall.

Tending amazingly and consistently well to the hungry, tired and occasionally injured runners were many volunteers who staff the aid stations that are provided approximately every three miles in the race's complex circuit.  All the runners that I overheard were openly and appropriately grateful to these volunteers, as only through their efforts could the race occur. 

I am proud of Tim that he completed his 100 mile race, narrowly (by less than 30-minutes) missing the achievement of breaking his goal of 24-hours - an amazing accomplishment nevertheless.  I was happy to be a part of the group of four running friends who have known and run with each other for many years, and successfully supported Tim through some rough stretches.  Simply expressing positivity and engaging conversation with a sleep deprived and exhausted runner is often-times all that is needed.

Houston Marathon 2013; My first weather-induced DNF

Evening prior's reaction to the Marathon weather forecast

Like most runners in the week prior to the Houston Marathon I exchanged e-mails with other running friends and fretted endlessly about the expected weather conditions on Sunday morning.  In most cases such pre-race anxiety proves over-blown as the weather on race day proves better than had been expected, but this morning's race was the exception since the forecast was optimistic.

As correctly shouted by a West University spectator at mile twelve, due to the weather the 2013 Houston Marathon is one that all of its runners will long remember.  With starting temperatures in the low 40's, and powerful gusty northerly winds between 20 to 30 miles per hour carrying a mix of rain and sleet, despite growing up in Chicago I was ill prepared.

Mile 15, and close to my DNF

Though my clothing was warm enough, I had never practiced running long distances while frequently hurdling over large and growing puddles of water on the road surfaces hoping to avoid a premature soaking.  Eventually realizing that my efforts to keep my shoes and socks semi-dry was futile, owing to the cumulative effect of rainfall, splashing by adjoining runners, and the periodic necessity to step in puddles up to an inch deep, I did not anticipate the effect of such hurdling on my hip flexors.  The hip flexors are the critical muscle which one engages to lift up ones foot and leg during the running gait, and owing to these puddle jumps this critical muscle was excessively used long before mile 26.

Mark and Ryan Hall following the Houston Marathon

In fact, by the time the above picture was taken from a friend at mile fifteen (I'm the middle runner in green) I knew my proverbial goose was cooked.  Had I continued to run with my weak and deteriorating hip flexors I would have quickly have had to walk the remaining distance, for which my clothing was inadequate with temperatures by then in the upper 40's.  So, I chose to prematurely exit the course (i.e. DNF) at mile 16 since at that point on the course it is the closest possible distance to my home.  My wonderful wife kindly picked me up, encouraged me to take a hot shower, then brought me back to the race start.  There I enjoyed breakfast and congratulated my training partners and friends Xabier and Kim who had both finished well.

As a consolation prize, upon returning to the GRB I happened to see a line forming to meet Ryan Hall, which I took advantage of as I have long been a huge fan and supporter.  Mentioning my DNF, I was encouraged when Ryan responded "we've all been there" (as I know he has, having himself DNF'd on more than one race.)

Laura, Cortney, Xabier, Kim and Mark

So, in summary, despite the weather it was a great experience.  Naturally, I am very disappointed by the weather and the result, but I am lucky to have a set of such good friends and the Kenyan Way training group to help prepare together for future races

To all of the 2013 Houston Marathon runners, and especially for the many volunteers and supportive spectator along the course, I congratulate you.

TXU Energy 2012 Turkey Trot Race Report

Thanksgiving is a wonderful holiday to celebrate with family and friends, and to recognize the many blessings that each of us have been provided throughout our lives.  The most important blessing is our health, and in that regard I've always been happy to run a 10K Turkey Trot on Thanksgiving morning.  Today was no exception!

I am delighted through my participation in this race to support the Sheltering Arms Senior Services, an excellent service organization.  

Lining up on the course beforehand I was happy to see my friends Allison and Laura, and families with kids.  Instilling fitness as a value in our children is critical, and it's best done in a fun way such as a race as it grabs the kids attention.  While race organizers should have made several more public announcements encouraging slower runners and walkers to line-up at the rear, this didn't bother me excessively this year since I was able to line-up within 20 feet of the start line.

The temperature and humidity was a significant factor in my overall performance, a spectator friendly but competitive runner slowing 64F and 88% humidity.  While I didn't let the conditions unduly affect me initially (I was happy with my first half 6:54 average pace), in the second half I slowed particularly in the 5th mile as my breathing was somewhat strained.  The rabid competitor in me was a bit disappointed in that my overall time of 44:15, (a 7:07 overall pace) was far from my P.R..  However, considering the decidedly sub-optimal weather conditions and the importance of not impacting my highest priority Houston Marathon race, less than two months away, the race was a success.  Happy Thanksgiving!

Thoughts after a great Memorial Park ten miler

After enjoying a great ten mile run this morning at Houston's beautiful Memorial Park I posted afterward on Daily Mile my thoughts regarding the easy ways to achieve Kenyan Way Coach Sean Wade's effective and winning philosophy of negative splitting each and every training run and race.  In summary:

1. Keep your breathing in control in the initial half of every training run or race.
2. Use your Garmin Forerunner's settings to your advantage (i.e. auto-lap every mile and have only three items displayed on the watch: average pace for the current mile in largest font, average pace, and total distance.)
3. Do not use the default instantaneous pace since it varies too much and will lead you to run with an inefficient erratic pace owing to spending an exorbitant amount of physical and mental effort repeatedly looking at and puzzling over your watch.
4. At the half-way point glance at your Garmin's average pace. That pace, minus one or two seconds per mile, becomes your slowest target pace for the remaining miles.
5. Do not to worry about the final mile's pace, as it will take care of itself.  Instead, focus on the hardest mile - the penultimate one.

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:

Why did the runner cross the road? To get to the other cant!!

cant/kant/

Noun:	Hypocritical and sanctimonious talk, typically of a moral, religious, or political nature. A slope or tilt.

In this post I refer you to the second definition of cant versus the informal contraction, and the far too frequently utilized can't.

I am not sure why it took me over 14,000 running miles to realize, but for those runners as myself who run for the sake of personal safety on the left side of the road (so as to face oncoming traffic), we are exclusively training our bodies to accommodate a longitudinally leftward cant of the road surface.  The resulting alterations to our gaits are quickest observed when we then run on the right side of the road, as the road's cant there is directly opposite to that for which our bodies have been trained.

I discovered this years ago when running the Madison, Wisconsin Marathon, as for many of the early miles of that race it is run on the far right side of the road, where there is a decidedly sharp rightward cant.  Despite - I thought - being physically well prepared for the Marathon I was shocked just how quickly I weakened, and only realized long afterward that I simply had not adequately trained to run long distances with a rightward cant of the road.

Wherever it is safely possible run on a laterally flat road surface.  As you will eventually be forced to safely contend with vehicular traffic attempt to equally divide your miles between the left and right sides of the road. 

THAT is how you CAN do the CANT!