Post Race Vegging

Since the NYC Marathon, I've taken the week off with no exercise at all, except walking. They for the past 2 weeks, have run 3 times a week, slow and low milage. Have been playing golf and lifting weights/core workouts. Looking forward to resting my body for the rest of the year. Upcoming road trip to Las Vegas and the Grand Canyon will include some runs and definitely some hiking.

Race Day 11/1/09 New York Marathon

I slept well. Made my 2 english muffins, got dressed and walked down some very dark streets to the 77th street station. Along the way, I saw dozens of people finishing up their Halloween celebrations with an early breakfast. Caugh the 6 train to 59th street to meet the W or R train to the ferry building. While I was waiting, I had a good conversation with a runner from upstate New York. We continued our conversation all the way to the ferry, while standing in line to enter the starting area and while sitting together to wait for the race. He had to go to the bathroom and I had to leave for the start, so no parting words. I hope he did well.

Waiting for the start on the bridge was much better than at Boston although it was pretty cold, I was dressed for it. Being in the first wave, I felt pretty good about not having to dodge too many people to maintain a decent pace. As it turned out, I had plenty of room to run my pace. Going over the bridge was not as hard as some people make it out to be. But then, I train on Mt. Diablo and in San Francisco, so running on hills is normal for me.

Brooklyn was a very long and loud haul. The crowds were so loud that I could not hear myself breathe, making keeping a steady pace difficult. Checking the milage markers, I saw that I was on a quick pace. I felt good and decided to just keep it steady. Queens was the halfway point and I hit at 1:38, a time that was a little quick. My left quad started acting up and I had a tylenol that I had brought with me, drank plenty of fluids and had some jelly beans.

Going down 1st ave was an experience I will never forget. As loud as Brooklyn and Queens were, this was even louder. The street was so wide, I could run right down the middle and there wern't anybody with 20 feet of me. It was perfect. I left it to the other runners to high five the spectators. Miles 20-25 were very tough, it was pretty painful, but not nearly the sufferfest that Boston was. Mile 26 felt fast, but looking at my splits later, it was the slowest one, almost 9 minutes. Still I tried to finish strong. My time was 3:31:20. I was very happy with that.

Post race note. Ended up for various reasons, having to walk through the park and back to my daughter's place. Along the way, at least 50 people congratulated me on finishing the race. It was really nice. Took a very nice and long shower, had some pizza and watched more of The Office with my daughter. A very nice ending to a very nice day.

10/31/09-New York Marathon notes and thoughts

Today was pretty relaxed. had breakfast at the Yorkville Diner, one of my favorite places. Went with my daughter to where I thought I was supposed to take the bus to the start on Staten Island. (more on that later) Then we went over to Central Park and I pointed out where I would meet her after the race. After getting back to her place, I started reading the race guidebook and realized that I wasn't taking the bus, but the ferry which was all the way down southern Manhattan. Going onto the website, I figured out which trains I would have to take. Whew! dodged that bullet! Imagine going to the site for the buses and being turned away and having to make a mad dash on the subway to catch the right ferry! After solving that problem, while my daughter was out celebrating Halloween with her friends, I wandered over to this Japanese restaurant that was actually owned by a Chinese couple. The food was excellent and I was happy to be able to stick with my race routine of chicken and rice.

During dinner, I finally decided on a plan for the race. I had been wavering between sticking to the exact pace that would get me a 3:25 to 3:30 time and the more riskier plan of going out on a pace for 3:20 and trying to hang on. I had tried the former plan at the Boston marathon and it had not worked out. Mostly because of a very painful back and two pit stops because I drank a lot of water/gatorade before the race. I decided to try for the 3:20 pace from the start and to see if I could hold on for a decent time.

10/29/09 to 10/30/09 Road to the NYC Marathon notes

It's the evening of my flight to New York. As usual, I worry about forgetting something and won't be able to relax until I get on the plane. Dropped some cash for the usual flight junk-magazines, water, candy and a pen. Yes, I did forget two things. A pen and my prescription strength ibuprofan. As usual, the Virgin boarding process goes smoothly and we leave on time. I manage for a change to get some sleep. It was mostly a half hour here and there. But, when we arrive, instead of feeling exhausted, I feel pretty rested.

10/30/09 Friday

Take the E train down to my daughter's office and drop off my fairly heavy backpack. Lightened up, it's an easy walk down 35th street to the Javits Expo. Short lines for my number, chatted a bit with the guy about the race and as usual, when he learns I live in the Bay Area says how much he wants to come out for visit. Despite the obvious temptations, I limit my buying to a pair of Mizuno shorts for the race and a cool Mizuno backpack that was on sale. I also got to talk to Anthony Edwards about his charity Shoes4Africa and told him about Hope Runs. He is a nice guy and it was interesting to hear what he had to say.

After that, I picked up the backpack and took the train to my daughter's apartment on the upper east side. Took a nice long hot shower and then read and napped until she came home. Then we went out to eat, watched her favorite shoe The Office and crashed.

10/19/09 Pre-Race thoughts and Goals

After completing my last 3 hour run before tapering for the race, I decided to jot down my thoughts and goals for the NYC Marathon.

THOUGHTS
1) Get a good start at 7:40 to 7:50 per mile pace.
2) Remember to hydrate after mile 10, bring the Sport jelly beans
3) Focus on maintaining pace, especially after mile 15.

GOAL

1) Run a sub 3:30 race.

LIVESTRONG DAY

Tomorrow is LIVESTRONG DAY. That is, it's October 2nd. What does that mean? It is the anniversary of when Lance Armstrong found out he had cancer. From that point on, he fought the disease and began helping others fight the disease. SO ON LIVESTRONG DAY, WEAR YELLOW!!!!

One Month to go

It's exactly 4 weeks until the New York Marathon. Since my injury, I have backed off on the milage and the intensity. It seemed to work at the Redwood Park 30K where I did a 2:59 which is a PR for me. Training since then has been in the 30 miles per week with some 12 mile runs and some quick 7 miles runs. One two hour run as well that was fine. I hope to get in a 3 hour run this week. Then two weeks of marathon pace runs leading to the peak week of October 19th. We'll see how that goes. Until then, just plodding away.

Taking the Test

Today, Saturday, September 5th is race day. I can't say I've been looking forward to this since I've been injured. There are risks. The risk of making the injury worse, maybe even bad enough to keep me out of the New York Marathon. Another risk is running a poor race and having my ego bruised. Injury or not, I expect to win my age group. I may not have any right to expect a victory, but I do.

I kept to my race routine. Eating toast and a croissant with coffee on the drive to the race. Listening to the radio, or at least pretending to, I say outloud the good workouts I've had despite the injury. I recite to myself that I've been smart to mix cycling with running. I tell myself that I've run this distance 4 times and have gotten 3 first places and 1 second place in my age group.

Checking in, I get my number, go to the bathroom and walk back to my jeep. I pin my number on the shirt, put on my trail shoes and do some stretching. All around me are other competitors. College students and their friends, older men wearing their team gear, preening and talking about big races to come or big races they've done in the past. Women chattering away about anything not to do with racing. Like a show, it goes on all around me, but I am not a part of it. I am in my shell. The same shell I've entered before races since I was 11.

The starter yells "go" and the runners in the 30K and 50K start up the hill. It's a steep hill and I concentrate in taking short quick steps and breathing regular. The first part of the race is a 20K loop that goes up and down for long stretches. My glute and quad are fine, I'm surprised. Gradually the crowds thin out. Coming down through the forest to the feeding station, I grab a cup of energy drink and run back on the course. My split time is good and the pain is not so bad that it doesn't slow me down.

The last 10K is really grim. I have to focus eveything I have in maintaing a pace. Something that is hard to do when the hills are so steep that walking them is just as fast as trying to run. I deal with it, passing some men, all younger than me. On one downhill section, a woman passes me and I don't see her after that. It didn't bother me, I have my own goals. On a downhill section, my calf cramps up and my foot catches a tree root. SPLAT! I go face first on the ground. I'm stunned and a little scraped up and dusty all over. Still, I get up and go back running. Not much choice, really when you think about it. 2 miles to go and I try to keep up with two male runners but eventually they gap me and I don't keep up.

Coming down the last stretch, I catch up to two women running for a team from Auburn which I can tell by reading the back of their shirts. I keep a steady pace and resist the urge to showoff and sprint past them to the finish. One of the nice things about trail racing is that its not road racing and this is one example, they enjoy their moment undisturbed. I look at the clock at the finish and am a little shocked. 2:59, a new personal record by six minutes. I didn't expect that, not with all the walking I did.

As I'm sitting on a bench eating my chili (another trail racing tradition) two of the guys that finished in front of me ask me about my race and how old I am. When I tell them, they're surprised. One of them says "when I'm as old as you, I hope I can run as fast as you did" which was a compliment, I think. The results are posted and I am happy to learn that I finished 18th overall and 1st in my age group. It was a happy drive home.

Suffering for my Sport

The photo above is the last half mile of the 2009 Boston Marathon. By this time, I knew I had missed my goal time. My back was killing me, quads and hams too. Truly a suffer fest. why do I bring this up? Because in two months, I'm going to New York and will be trying to redeem myself. Since my last post, I've been alternating cycling with running. It seems to be helping, although after a quick run, I hurt, a lot. This Saturday (September 5) I have a 30K trail race which will be a test on my fitness. More on that later.

Injury Report

For the last week, I've been fighting an injury to my left quad and glute. Literally a "pain in the butt." Yesterday, the doctor told me she thought it was a minor tear and gave me some anti-inflamatories and told me to not run. I did take the pills and managed to get in a decent run today. I will take the next day off and ride a bike.

Best Book For Self Coached Runners by Brad Hudson

Run Faster from the 5k to the Marathon by Brad Hudson

I cannot recommend this book strongly enough. I use it as a reference all the time and although I try real hard to be original on this site, it and Brad have influenced my thinking on a number of training issues. Please, if you run and plan to race, get this book. Brad's facebook address is listed below.


http://www.facebook.com/pages/Run-Faster-from-the-5k-to-the-Marathon/42451678640?ref=nf

The Second Cultural Revolution

I know this is supposed to be a running blog, but since very few people are reading it these days, I'd thought I'd put in something new.

THE SECOND CULTURAL REVOLUTION
BY
JOHN MATNEY


The United States is currently undergoing its first cultural revolution and the similarities between this one and the cultural revolution in the Peoples Republic of China of the 1960’s and 1970’s are so nearly identical that it is truly frightening.

First, there is Mao and Obama. Known for singular names and politics. Both are cult figures with huge followers of young people. Blindly following their leader’s directives, hints and slogans. Each has its own “Bible,” Mao’s being the “ Little Red Book” while Obama presents his Audicity of Hope.” Disagreement with the authorized dogma is not permitted by our “Leader” and his followers. The Red Star was the official PRC publication while in the United States, we have Time Magazine which faithfully places the photo of our leader on its cover every two weeks.

While Mao had his wife to oversee the youth and their education and cultural activities, which included encouraging children to turn in their parents as counter revolutionaries, Michelle Obama oversees the youth movement known as “AmeriCorps” that is to become a “citizen army” as well funded as the Department of Defense. Soon, the youth will be advised to turn in their parents for offenses such as reading Milton Friedman or Adam Smith, using coal in their Weber BBQ or refusing to turn in their non-hybrid cars.

Second, as in the PRC, where elites were placed in charge of entire industries, armies and the collective farms, we now have dozens of “CZARS,” unelected experts chosen by Obama and are accountable only to him who will dictate the “leader’s” will and ensure that those dictates are carried out by the plebes or peasant citizens. Expertise is no longer valued, only loyalty to our “leader.” Soon, we can expect to read about five year plans that these CZARS have created. Lawyers will be running factories or General Motors, knowledge about building and selling cars is no longer necessary, only that one has pledged his or her loyalty to the Messiah.

Just as Mao had Chou En-lai, Obama has Rahm Emmanual, the man charged with putting the leader’s thoughts into practice. Whipping the politburo into shape and spitting out directives and “laws” will become commonplace. Soon there will be no thought given to reading the laws that are passed, no debate taking place and as in the PRC, lots of smiles for the cameras as we march steadily into our brave new future. A future where we are all eating “healthy” food, driving correct cars or better yet, riding our bicycles and encouraging the elderly to stop taking up so much space and kill themselves.

So, let’s look forward to the day when we fellow comrades, wearing identical organic clothes can gather in stadiums all across this great land and cheer at our “leader” as he gives another brilliant speech on the future of our Peoples Republic. Don’t forget your red book!!

All Natural or Total Geek

In the never ending quest by road runners to get faster, an entire multi million industry feeds these runners with charts, tables, ultra light shoes, dvd's and articles and books that have decimated entire forests. Deluged with this information, some runners, myself included, stop reading and watching and charting and go back to what we love, name running. Granted, I am blessed to live at the base of Mt. Diablo and can get to a trail head via an easy 10 minute jog. So excuse me for making the decision that charts etc. take away the fun from my runs. Will I ever average 6 minute miles on the trails I run? No way! Is running the trails harder than running on the roads? Definitely! Is it a lot more fun? OH YEA!!!!! So, pardon me, while I head off to run on Donner Road and the Tickwood trail for a nice sunset run. See ya!

Lack of Motivation? Feeling Guilty?

All athletes have times when the motivation is just not there. For self coached athletes, this is a problem that comes up more than for athletes that have a coach. Coaches provide constant motivation. Most of us have to provide our own motivation. Yesterday, I skipped a run to spend time with my wife and to travel to Sonoma to check it out. It was nice, the weather fine and the company even better. Still, on the drive home, I felt some guilt for skipping my run. Coming home, I still felt some aches and pains from earlier workouts this week and hoped that skipping a run was actually a good thing.

This morning, I woke up and turned on the tv to watch the Wimbledon Final between Roger Federer and Andy Rodick. Both players were seeking something historic. Federer was trying to become the winningest tennis player of all time for Grand Slam tournaments (US OPEN, AUSTRALIAN OPEN, FRENCH OPEN AND WIMBLEDON) and Andy Rodick was trying to win Wimbledon for the very first time. The match was incredible! All tied going into the fifth and deciding set, Federer finally won 16 games to 14. The stamina, speed and athleticism of both athletes was awe inspiring. So inspiring for me, that I just had to hit the trails after the match. Pushing myself hard, I got in a much better workout than had I not watched the match.

So, the lesson to be learned here is that inspiration and motivation can be found almost anywhere, just keep those eyes open.
REMEMBER-quality runs are more important than just putting in the miles.

Beating the Heat

It's that time of year for most of the country. Hot and sometime very hot days. Still, you want to go for a run without risking heat exhaustion. I have some suggestions.

1) Time-if at all possible, run just after sunrise or just before sunset. If its more than 90 degrees, don't run between 9am and 4 pm.

2)Before run-hydrate, drink water, gatorade or other fluids, except coffee or tea (which will dehydrate you) as much as you can drink without feeling bloated. Sunscreen is very important. I suggest using a "sport" sunscreen that doesn't wash off with sweat or water.

3)During run-if the run is more than an hour, take fluids with you. Either in a carry bottle or a camelback type pack.

4)Types of runs. Trails are better than running on the street in most cases. Trails will offer shade either part of the run or larger parts of the runs. The mix of sun and shade is much safer than running on asphalt or concrete where the sun reflects and absorbs the heat. If you have to run on the streets, try to run a route that has more shade coming back because by that time in your run, you'll be dehydrated. You don't want to run your last half of your run in the blinding sun with no fluids.

5)Post-run. Hydrate right away. Gatorade or something like that works best. Get out of the sun and preferrably near some air conditioning. Stay out of the sun the rest of the day. It's not the time to sit outside in the sun. Wait until sunset before going outside.

Running as a Couple, Part deux

It was her idea, I swear. Run a 5K together. I wondered if running together would lead to a fight. Would I be frustrated at running slow, in a race? Would I be able to keep myself from offering non-stop advice and commentary? Well, here's what happened.

The Race was in Danville CA with the money going to families of soldiers and Marines killed in Iraq and Afganistan.

Arriving at the park, we don't see the usual pop ups, signs and dozens of volunteers. What we see are families and little leaguers. Are we in the wrong place? A glance down the hill from the parking lot proves otherwise, we see a few dozen people wearing red shirts and stroll down to register. After the organizer introduces the mother of one of the fallen, I feel humbled. After she thanks us for coming (like running a 5K is a big sacrifice) and for our support. We all wear our red shirts with the picture of the traditional memorial for the fallen, a rifle stuck on the ground with the helmet sitting on top.

She is getting nervous, just like most runners. This is her very first race and I should not push her she says to me over and over. I keep my mouth shut. The gun goes off and we set off down a gentle sloped street. She goes out to fast and I have to tell her to slow down, she does and we keep a steady pace, passing several women along the way. At the turn around, she looks gassed and I ask her if she wants some water, she does and looks better. She asks me how far we've gone, I tell her and she nods. With a mile to go, she slows to a stop, takes a few steps and looks at this woman passing her. She starts running again. No complaining, just heavy breathing. I tell her to try to keep her breathing in a steady rhythm. She tries.

Now we're going up hill and soon we pass the woman who had gone by earlier. We keep to a nice pace and soon I can see the park come into view. I can't resist. "We're almost there honey." She looks like she is suffering as we go up the hill through the park with two women on our heels. She and I speed up to the finish and our "fun run" is over. She looks around, in pain and I tell her how proud I am of her, then I tell her she beat all the other women. That made her smile.

Plans for the rest of 2009

The rest of the year looks to be a busy one. A trail race in June, the San Francisco Marathon (half for me) in July, another trail race in August and the San Jose Half Marathon in September. The biggest race will be the New York Marathon on November 1, 2009. I am thinking that the focus in 2010 will be trail races and budget permitting, a race in Japan or Italy.

Recovering from Boston

A week since the race the effects are wearing off slowly. The post race euphoria is gone, replace by thoughts of summer trail races and a chance for redemption at the New York Marathon in the fall. The back is still pretty tight. On Monday (4/27) ran a very slow 7 miles. Tuesday, I swam during the day and did some light weight lifting at night. Going for another run today.

Read Scott Dunlap blog (one of my favorites) and discovered that I finished just in front of Scott and his father. It is so great that he was able to experience Boston with his father. Kudos to the both of them!!

Already, my geeky side is returning. Writing down training schedules, reviewing the Brad Hudson book and doing a lot of thinking about what I can do better for my next race.

2/22/09 Still Sore and Tired in Queens, but on the way home

Woke up sore but rested. Walked with Mallory to the train station and we rode together until 59th street when I got off. I spent the morning wandering around the Upper East Side, checking out bookstores, running stores and having breakfast at the Yorkville Diner which was very good and only 10 bucks. Walked past Mal’s new apartment and took a photo. Had to walk into Hunter College to find a bathroom, lots of young students wondering who the hell was this old guy wandering the halls. Took me a while to find it.
Took the train to 34th street and walked around, looking at a golf shop until it was time to meet Mal. We ate at a place called Macaroon, having sandwiches and one coke for 17 bucks. Even for New York, that’s steep. Also bought macaroons for Marian and Cookie. Total cost, 50 bucks! Whew! Then it was back on the train to Mal’s place. Walked to the stations and an hour later, arrived at JFK. Then a quiet beer while I type this.

2/21/09 Sore and Tired in Queens

Back in New York. Had to crawl on my hands and knees from the bed to the door so I could pull myself up. Aching all over, I managed to clean up and get out the door at the crack of 11:30. A very slow walk to the 30th ave. station, coffee and Daily News in hand. Met up with Mal and we ate some pizza that was fine, nothing special. Then I spent most of the afternoon wandering around Chelsea, checking out stores, stopping for coffee and reading.
Picked up Mal and we took the train back to Queens. We ate at a place called Picolo Vencenzia or Little Venice. A pure white table place. The waiter was not happy when we ordered soup and a half an order of ravioli. But, that’s what we felt like eating/ Total bill, including tip, was 40 bucks. Read a bit before hitting the sack. Still sore and tired.

2/20/09 The Big Event-The Boston Maration

Because I am always early, I got up at 4:30 a.m. and caught the 5:00 shuttle to the subway station, me and 8 other impulsive compulsives. We got to the station and got on the train. Getting off the station, myself and a few thousand other runners walked up to some school buses lined up along the street. There must have been a hundred buses. The ride up to Hopkinton was quiet, some runners sleeping or at least pretending to sleep. Others eating and drinking. Still others like myself, got to know our neighbors. I met a guy from Reno Nevada and another from Texas. Both likeable guys, we had a lot to talk about.
Arriving at Hopkinton, we wandered onto a big grassy field, about half of which was covered with a tarp overhead. The man from Texas had thought ahead and hard a poncho that was big enough for the three of to sit on. We spent the next three hours chatting and drinking coffee as we shivered and waited for the start. Being smart for once, I hit the porta potties earlier and only had to wait a few minutes in line. Soon the lines were an hour long or so I was told.
Herded into our corrals, I kept my sweats on until the actual start because I still had time to take them off before the crowd started moving. Careful not to go too fast at the start, I saw that I had done the first mile in 8:15. Not exactly a stellar beginning.

The course was as tough as advertised. I had managed to get back at my goal pace by miles 12-13. There were lots of little hills. Easy by themselves, but after awhile, they took their toll so that by the time I reached Heartbreak Hill, my pace slowed down. The weather was windy and cold the entire race. Not as tough as the 2007 San Francisco Half Marathon, but it had an effect on my pace. I also had to take two bathroom stops because I had hydrated too well. I probably should have drank less. The jelly bellies seemed to help keep my glucose level up and I did sip Gatorade as well.
My unofficial watch time was 3:44. Not great, but not my worst e ther. Overall, it was a great experience, something I’ll never forget.
After the race, I limped to a Sporting Goods store and bought a sweat shirt because I was freezing!. Then a slow walk to the subway. Once at the station by the hotel, I thought I was set, but noooooo I had a 40 minute wait in the cold before the bus showed up. Back at the hotel, I changed in the bathroom and caught a shuttle to the airport. I tried to check into my Jet Blue flight and was told with a smile-“your flight’s been cancelled, maybe you can catch one tomorrow.” I remained calm and she told me my only recourse was to get a refund from jet blue and book a flight with Delta.
40 minutes later, after a bus ride to another terminal and a long walk, I arrived at the Delta counter. I was told that I could get a flight to JFK after paying an additional 35 bucks for buying the ticket at the airport. Jeez I walked to the gate and was told my flight had been cancelled and directed to another gate at the other end of the terminal. Arriving at this gate, I was told that the flight was delayed and there was a possibility that this flight would also be cancelled. A easy two hour wait, I was listening to my ipod and reading while the other passengers screamed, and we were loaded on the plane. We sat for an half an hour before taking off. Easy flight to Jfk.
Arriving at JFK, I was tired but on familiar ground. I take the usual train to Forrest Hills and wait for an W or N train. No such trains arrive, but plenty of E trains arrive. I got on the 4th E train and discovered that tonight, it was stopping at Steinway where I had to get off. Climbing up Steinway, I see it is raining hard. I flag a cab and pay 10 bucks for a 5 block ride. I don’t care, I am too tired. I let myself in. I take a quick shower and pass out on the bed.

The Epic Day is Over!

The Road to Boston-Day 2 (4/19/09)

Couldn't get more boring. Read, watch tv, nap. Walk to the fridge and get something to eat, repeat. Dinner was Italian-chicken parm and spaghetti. Try to go to sleep a little after 9. Nervous because back still hurts.

I decide that I would make race day my greatest day. The sore back is an opportunity to overcome an obstacle and make the race more memorable. A chance to prove once again that I am no quitter. I sleep well after making this decision.

The Road to Boston-Day 3 (4/18/09)

Up at 4:30, ouch! More pain as the back is still sore, but a little less than yesterday. Take the train out to JFK, read the papers and catch the flight to Beantown. The flight is smooth and short. I call the hotel and 15 minutes later, the shuttle shows up. It's 9:00 a.m., I am hoping that they will let me drop off my bags. But, they do better than that. They let me check in! I unpack and then catch the bus to the T which is what the locals in Boston call the Subway. I ride it in and go to the Convention Center.

Thousands of thin, high strung runners. All jabbering away about carbo loading, depletion, new shoes etc. I stand in line with the rest, get my number and tee shirt. Then I wander around the expo and watch people buy stuff. I settle for one tee shirt, a coffee cup and a pull over. Then I walk to Newberry Street and have a hamburger, read the paper and go to Trader Joes for supplies. Take the train and the bus back and chill out for the rest of the day and night. Read a lot and napped.

As long as I am walking the back and hamstrings are tight but don't hurt much. If I sit down, then getting back up is a slow and painful process. The first 20 minutes of walking aren't much fun either. Oh well.

Countdown to Boston-4 Days to Go (4/17/09)

Slept in this morning. Waking up, I discovered that my back hurt so bad (probably from carrying the heavy bags up the subway stairs) that I had to crawl to the door and pull myself up. I ate some cereal and then got the bright idea that a run should loosen up the sore muscles. I ran down to Astoria Park which is on the East River, opposite Roosevelt Island. Did the old man's jog for the first mile or so and then I did in fact warm up.

I spent the rest of the day hobbling to the subway station, taking the train to Harald Square to watch a movie. (State of Prey) Great movie. Met daughter in the upper East Side for dinner and then headed back to my Daughter's place. Back still as tight as one of those Japanese drums. Ouch! Back to bed for an early flight to Boston.

Countdown to Boston 5 Days to Go Part 2

A very long flight, followed by a slow ride on the E train from JFK to Forrest Hills, transfer to the R train to Steinway. Then, a painful and slow walk up Steinway to my daughter's place. Dump the bags, take a quick shower and then back through Queens and back to Manhattan to meet her for lunch. My legs feel pretty fresh, even if I am feeling pretty tired for lack of sleep. Hanging around a bookstore helps, then dinner with my daughter, another shower and than sack time.

Countdown to Boston-5 Days to go Part 1

Last day in San Francisco. I did a lot of paperwork at work, did one last Pier 80 run (see earlier posts for pictures) and packed my stuff. The plan is once I get home, to get cleaned up, have some dinner and get to the train to go to the airport. Need to get something to read for the trip too. More when I get to the airport tonight.

Countdown to Boston-6 Days to Go

Next to last day at work. Spent most of it looking at a file and a report I should have finished a week ago, but my mind is definitely not on my job. Did manage to file my taxes and send in some bill payments. A trip to Niketown resulted in a nice pair of skate shoes. This evening was spent packing and of course writing this nonsense. Am I still nervous? You bet! A light fixture in a bathroom refuses to work, even with new bulbs and I was stressing about that. Suddenly I care which of the gazillion running and Livestrong tee shirts I need to bring. Then, I felt a big pain in my kneecap. why? I haven't the foggiest idea, I was literally changing a lightbulb when it happened. I took a shower and hurt then. Afterward I ate and the pain had gone away completely. I think the mind is really playing tricks on me now! Work tomorrow, then a quick dinner, then the flight to JFK.

Countdown to Boston-7 Days to go

A week from now, I will be in Boston. As I write this, it's 10:15 a.m. pst which means that if I am running well, I will be near the finish of the race exactly a week from now. For the past few days, I have been feeling the usual pre race jitters/regrets. Did I do enough long runs, enough speed work, enough racing? By now of course, its too late. For this race, I've tried a pretty aggressive taper, halving my milage, but doing some fast tempo runs and pick ups when I do run. My weight hasn't gone up. I'm happy about that. Today, I'm doing a 7.5 run with some pick ups.

The Beginning

In August, two weeks before he was to start the 8th grade of Junior High, they put him in a cage. It was made of chromed steel, hard plastic and stiff cow hide. The hard plastic shell fit around his hips like a vise, made tight by Velcro straps. Long steel strips went from the plastic base up his chest and back, meeting in a mesh of steel under his chin which was supported by a padded leather chin rest.
While he was wearing his cage, he was unable to lift his arms above his chest. Each time he tried, his shoulders and upper arms would bang into the steel bars. He could not turn his head and if he wanted to look at something or someone that wasn’t directly in front of him, had to move his entire body to the left or right. The doctor told him that he had to wear the cage at all times, except in the shower for the first six months. Getting a full night’s sleep was impossible, and the only sleep he did get was when he was flat on his back. Any other position caused the metal bars to dig into his body.
He learned to eat by bringing the fork, spoon or cup high to his mouth and trying to lean forward. Even then, he would spill something almost every time. The food or liquid dribbling down the front of his shirt and on the chin guard which he had to clean after every meal. For two weeks, his only physical activity was the occasional walk. There was no more baseball, biking, running, hiking and nothing that would use up the endless supply of nervous energy flowing through his veins. The cage removed his legs.
Finally, the day he had been dreading for weeks came, the first day of school. Down the street he walked. At first, unnoticed. Then gradually, he saw out of the corner of his eye, other kids in his school pointing at him. He walked straight to the classroom without stopping by his locker or talking to anybody.
In the classroom, the teacher barely acknowledged him as she went through her lesson plan. Sitting down was awkward and very painful. First he had to fall into his seat. Then, the straps and steel bars dug into his hips and lower back. When the teacher called out his name, several of the students laughed out loud and he heard a whispered “tin man” behind him.
For the next six months, every day was a repeat of the first. Like and endless looping nightmare, never changing, never ending. He lost every friend he thought he had. Prevented from taking gym class, he spent that hour in the library.
The one day that was different was when on the way home from school, a bully pushed him down to the ground from behind. He pancaked on the ground, skinning his hands, knees and nose. He surprised the bully by slowly getting up and punching him in the nose. The bully punched him in the chest, hitting one of the metal bars. That was the end of the fight, except for the usual by the bully and his friends that “I’m going to get you later.” Nothing ever came of it, but, he would sometimes wish for more confrontations, at least someone would be talking to him.
Unannounced, his mother took him back to the doctor where he was prodded and asked where his back hurt and to do some stretching exercises. At the end of the exam the doctor turned to his Mother and said “he can take the brace off for one hour a day, starting tomorrow.” His Mother and the doctor spent another 10 minutes talking, but he didn’t hear a word.
That Friday night, he was unable to sleep for more than a few minutes at a time and for once, it wasn’t because of the brace. He couldn’t decide when or how he would use his one hour of freedom. He knew that during the week, he would use it for gym class. Finally, the sun came up. His father made his decision for him about his morning. “You need to mow the lawn, wash out the garage and wash the car before you do anything.”
By the time he finished his chores, it was past 2. He went inside his room and took off the cage. Feeling the loss of the 10 pounds of chrome and leather, he felt light and fast and clean. He put on his sneakers and went out. “Where are you going” his Mother asked. “Out” he said. “When are you coming back?” “In an hour” he responded as he closed the door.
The air felt damp and heavy. The fog was rolling over the hills from Pacifica. He knew there was the sun behind the clouds and the fog. He could feel the warmth, even if he couldn’t see it. He started walking down the street. Faster and faster, until he was running with hard, painful breaths. His body wanted to stop, to make the pain in his legs and chest go away, but, he ignored that. Running to the top of a hill, he paused to look around, back towards the airport and his neighborhood. Then he turned around and ran back home.
Sunday, after he got back from Mass, he ran again. He wanted to go to the library. To get some books on famous runners, but, he would have to wait. In those days, there was no internet, no Amazon, no Barnes & Noble. Nothing to quench the thirst of instant gratification. He had to wait and for him, waiting was a slow death.
Monday came and in his hands were his gym sweats. New, too big because they hadn’t been washed yet. He went to gym class with a smile on his face. After changing, he handed his cage to the Coach in his glassed in office. The cage wouldn’t fit in a regular locker. The Coach looked at the cage and then at him. He said nothing.
In class, he played basketball on an outdoor asphalt court. He didn’t shoot one basket, but was content to run as fast as he could up and down the court. Once, he stole the ball from one of the better players, passed it to another for an easy layup. The player turned and yelled, “good pass.” He smiled and said nothing. It was the first friendly words he had heard from somebody his own age in months. When he retrieved the cage, the Coach asked, “you have to wear this every day?” “Yes, I can only take it off for one hour a day.” The Coach nodded and said nothing.
The rest of winter passed in this way. He was still alone, but he was left alone. Still the freak, the robot, the tin man that wasn’t spoken to, but, now was harassed either. In mid February, he saw a notice posted on the locker room wall. “Tryouts for track, February 21.” He ran as much as he could in gym and on the weekend before the try out.
It was so cold the day of the tryout that he could see his breath every time he exhaled. Huge clouds of steam seemed to float over the grassy and muddy field. The Track Coach was a tall, thin man with glasses, wearing leather shoes with three stripes on the sides. He’d never seen shoes like that close up, only in books or in the old track and field magazines he read in the library. He only had his sneakers.
The Coach pointed to several boys before getting to him and then said, “you boys will be running two laps. Let’s see how you do.” He lined up on a painted chalk line in the grass with the rest of the boys. The Coach yelled “go!” and pushed the button on his stop watch. He felt dizzy as he sprinted around the turn with the other boys, out of breath after only 20 or 30 yards, but he hung on. It hurt, but he kept going.
One by one, one of the boys would slow and he would pass on the left. Still, there were two boys in front of him when they passed the Coach for the second lap. The Coach yelled out their split times as they passed, his face red and excited. On the back stretch, he sprinted and it hurt so bad, he had block spots in his eyes. Each breath burned his throat and chest. Still, he made himself keep going. Flying around the last turn, he finished 10 yards in front of the other runners.
Bent over, holding his knees as he tried to get some air in his lungs and not throw up, he
heard the Coach say “track isn’t like baseball or football, the clock doesn’t care what kind of
shoes you wear, if you are popular or if you wear a back brace. It only matters how fast you run.
Son, you are some fast runner. You will be running the 880 and maybe the mile. Get yourself
some spikes and we’ll see you tomorrow. Oh, and call me Bob, never call me Coach.”
The way home that day, was the easiest he had made since he had been sentenced to the
cage. He was about halfway home when he heard, “hey wait up!” It was a short guy with dark
hair he had seen at the tryouts and around the school named Mike. “So, what event are you
running? I’m doing the quarter mile.”

Lucky Man

For some people, "Lucky Man" is the name of a song by either (depending on your age or musical interests) Emerson Lake and Palmer or The Verve. I like both songs. I was listening to The Verve's song and got to thinking about whether I am a 'Lucky Man." Considering that my children are healthy, intelligent and focused on living a life worth living, I am a lucky man. That my wife is a kind person and a wonderful caretaker of us all, again, I am a lucky man. I have a good job, am reasonably healthy and have had some success in running and other things. Yes, I am a lucky man.

But what about other people who aren't so lucky? I got to thinking about this during my Mother's recent fight with cancer. Writing and calling the Lance Armstrong Foundation did wonders for my confidence in helping my Mother. So, I'm doing what I can, financially and spreading the word for those people who aren't so lucky. let's not depend on the government or on other people to do something. Lets.....................................................Livestrong

Stress Relief

When people talk or write about the benefits of running, almost all of it has to do with the physical benefits. Lowering the heart rate and blood pressure, cholesterol, losing weight etc. I think the biggest benefit is it offers an escape from everyday pressures and worries. Whether its the scenery, the pace or that side stitch that won't go away, it is easy to forget about everyday stresses and focus on the run. Anyone who has done any kind of running will recall a time where a solution to a problem arrived during the run without any prompting or thinking. It was just there.

Considering the average pair of running shoes is 80 bucks and the average cost of therapy is 75 to 100 bucks, lawyers especially divorce lawyers go for 250-350 an hour, running offers a pretty cheap solution to problems and escape from stress. Just looking at a new pair of running shoes brings fantasies of fast effortless runs. Probably won't come true, but then PF Flyers didn't make me jump higher or run faster either. Still, the dream is still alive and the chance to escape to the outdoors should always be taken.

I have regretted not going for a run, but I have never regretted going for a run, even if it was in the snow or rain or in the boiling sun. So, take a mental health break and go for a run!

Run to the Golden Gate

Out and back run, total distance 12 miles. Total distance from here to the office, about a zillion miles. Love to do this run to get away from it all.

Yours truly at the halfway point of the run doing my Captain Jack pose. This is the Fort Point area of the bridge, almost right underneath it. Since its my favorite photo, I wanted to start with this one. Behind me is a popular break for surfing depending on the tides and how close to the rocks the surfers are willing to get. Just too beautiful for words, so I'll stop.

This is Pier 39, the first notable sight along the Embarcadero. For me the highlight is always hearing the singers who sing along with taped songs and sucker tourists out of their money. Oh and the guys that paint themselves silver or gold are amusing too. Watch out for the sea lions they bite!

This part of the Embarcadero follows the trolley line that runs

along the water. On this section, you can buy your tee shirts, have

a hamburger at In & Out or wings at Hooters or for even more fun

get your purse or wallet stolen. Be careful of smiling faces!

This is the dirt trail that runs along the shore

in the area called Crissy Field. The Presidio

now known more for the home of the Sports

Basement is on the left. Normally, the path is

filled with women pushing strollers or walking

their dogs or sometimes doing both. More obstacle

course than path, its still very pretty and easy

on the joints.

Still, I think it is one of the most beautiful parts of San Francisco and everyone coming to this

area, owes themselves the favor of walking here, taking some photos and breathing the

fresh air.

My run to Pier 80

The photo above is a pier that juts out into the bay from where the Embarcadero meets Mission Street. Its a favorite place for people to take a break from work or for young couples to be together and enjoy the view. I finish my runs here and am often asked to take the photos of the smiling couples, which I always do.

Here I am at the back side of the ballpark by McCovey Cove

posing in my New Balance 1063's. Okay, advertising pitch over, I'll just comment that in the summer, I like to time my

runs so I pass by this point in the middle of a day game so

I can hear the crowds.

This photo is the view going from the Y down the Embarcadero towards the Bay Bridge. Usually, there are tons of people, strollers and of course, since this is San Francisco, the bums who like to lounge on the grass you see on the right side of the photo.

Updates and tips on choosing your race distance

This season, I have cut back on my road racing to focus on trail races. So far, I have had two first places and one second place in the 30K distance. I did finish a 50K, but was 8th out of 8 men in my age group. An accomplishment, but i discovered that this distance is not for me. More on this later.

My next race is the Boston Marathon on April 20, 2009. This is my first time running the oldest
road race in the USA and you could say it's been on my "bucket list" for a long time. My only goal is to run faster than my time in the Eugene Maraton, 3:25. Other than that, I am going back to see one of my daughters who lives in New York.

As I mentioned above, I discovered that I am more competitive in the shorter distances-half marathons and 30Ks (18 miles) than I am at the Marathon and ultra marathons. I am basing this opinion on running all of these races at or near the limits of my potential and comparing my finishes. The best finish in a marathon for my age group has been 14th, while I've won at the shorter distances. Granted, the fields at trail races are smaller, but I enjoy them more because the atmosphere is more relaxed and the entry fees are cheaper. I also recover faster from trail races than in the road races which is important because I like to get back to serious training as soon as possible after a race.

Tips for choosing your distance

1) Try them all, from 5ks to marathon provided you have have the experience.
2) Treat a new distance as "training" and see how you feel during and after the race.
3) Gauge how hard your effort is versus your results. Does a short intense 5K feel much better
than the longer slower paced events? Or vice versa?
4) Do you prefer destination races? New York, Boston, London, Italy? Then, the marathon or half marathons are what you should be training for because these races only offer those distances.
5) What do your friends like to run?
6) Do you like to do charity runs?
7) Do you even have the time or interest in training for a marathon? If not, then training for a 5K or 10K is much easier and less time consuming.

Good luck! Please give me whatever feedback you have, I'm always interested in learning from you!

Running as a couple

Most runners have a significant other. Some of these people are also runners and some aren't. Until recently, my significant other otherwise known as my "beloved" was not a runner. So I have put in a lot thought about how runners can avoid some relationship pitfalls. First, I will offer some suggestions when you have a relationship with a non-runner.



Let's get something straight, the non-runner does not fully understand your obsession with running. The never ending buying of shoes and other clothes, the races, the need for a long run on the weekend, why you can run for a few hours and have a big smile on your face. Or, how you can run for 3 hours but not have enough energy to clean the garage.It's a mystery to them. But, he or she can be accepting of your obsession if you remember one very important thing. Do not let your running be a bigger priority than they are. If you want to have a good relationship, you're going to have to come up with some creative ideas of getting in your workouts and giving quality and quantitative time to your significant other. Here are some tips:

1) Run while at work, give up the lunch hour.

2) Get up early, much earlier if necessary.

3) When she is doing something on her own, go for a run.

4) Always keep a pair of running shoes at work and in your car. Be like a boy scout aka Be Prepared!

5) If she/he asks you to run an errand, take "run" literally and run to the store and back.

6) Remember that 2-3 runs of a few miles each still equal 6-10 miles of running a day.

Okay, I won't bore you with more suggestions, I'm sure you get the picture. Now on to relationships where both people are runners.



If you are the more experienced runner, promise yourself one thing. Do not become THE EXPERT and coach all of the fun out of the new runner. It's supposed to be fun, remember? If your SO asks you questions about training or shoes and you know what you are talking about or you write to me first, then offer a suggestion. Keep it a suggestion, and not an order. Be patient. What feels like a nice easy 9 mile jog is a lung burning torture fest to the new runner. If you run with them, think of it as a recovery run.

My SO recently gave me a near heart attack when she said she wanted to do a couples 5K relay around Lake Merritt in Oakland California. I said sure and signed us up. She continued to run and walk on the treadmill. Being a coach, I did sneak a peak at her form, saw it was pretty good and kept my mouth shut. When she told me she had done 2 miles or 40 minutes on the treadmill of running and walking, I praised her. Otherwise, I kept my mouth shut. She didn't ask me about the race other than how it would work. In this case, the women would run a 5K followed by the men. The weather report said it would be raining and I said to her that if she didn't want to run, then that was fine. Remember, this is supposed to be fun and not boot camp. It was pouring rain the morning of the race, but she said she wanted to try. Before the beginning of the race, she asked me about how fast she should run. I suggested that she start slow and then if she felt good, to try to speed up and not to worry about the other runners. So, she lined up and off they went. Some 30 minutes later, she come jogging in with a smile and I take off. After the race, I said over and over how proud of her I was. Remember that. You should be proud too. Running a race for the first time is an accomplishment. We all know the feeling during a race where the body wants to slow down or quit and your mind forces you to go on. New racers learning this and overcoming their doubts and fears should be praised, especially if they are your SO!! So let's review:
1) Don't be a know it all and suck all the fun out of running.
2) Share information when asked, make suggestions, but don't be offended if the suggestions aren't taken
3) Reward them for meeting goals, the first mile, the first 5K, the first race.
4) If you are a marathoner and your SO wants to run a 5K, do it. Be your SO's pacer during the race.
5) Use running as a vacation. Suggest a race at a vacation spot. Some people run in the Vegas marathon just to get married. In this race, you can stop in the middle of the marathon, take your vows and finish the race!

She told me that she wants to run another 5k, only we have to go together. Big smile on face, "great!" And I meant it too!

The Treadmill and suggestions on using them

I can't speak for others, but for myself, I REALLY HATE RUNNING ON TREADMIILS. Still, it's pouring rain outside, the trails have turned into swamps and running on the roads is near suicidal because drivers either can't or won't see runners or cyclists. So, off to the gym I go.

One method of dealing with the boredom of running on the treadmill that has worked well for me is a workout I call "Progressions." I start with a 5 minute warmup at a 11-12 minute a mile pace. Then I speed up to a 10 mile pace for 3 minutes, do 11.5 miles an hour pace for 2 minutes, then it's 3 minutes at 9.5 miles an hour, warmdown of 2 minutes at 11 miles and hour, then its another 3 minutes of 9 miles an hour, with a warm down of 10.5 miles an hour. I usually do 6-8 progressions and then work my way back down. It's an intense hour workout that will improve your speed and help the time go faster because your pace will be varied through out the entire run.

Another way of working out is increasing the incline level gradually. Caution must be used because running at full speed at an steep incline is hard on the achilles tendons, do not over do this.

Another form of intervals is to give yourself a time frame, such as 3 minutes and see how far you can run, trying to keep the same pace, with short rest periods in between.

Note-use caution when running on a treadmill. It is real easy to overstride while running a fast pace on these things. Do not land on your heels. Try to run so it feels like you are landing on the balls of your feet. Keep your strides short. Try to maintain a good form, straight back, arms swinging back and forth, regular breathing and low smooth strides.

GOOD LUCK!

Cross Training

Cross training is not a substitute for running, it is a compliment for running! There, had to get that out of the way. Now, let's address the benefits of cross training.

Weight Lifting

1) Can be used to strengthen the core muscles which will result in better running form. This in turn will allow the runner to run more efficiently and thus, you will run faster with the same effort. This is a really good thing. Core training can include weight lifting, crunches/situps/reverse situps/pullups/dips etc etc. If you have a trainer or other resource at your gym, tell that person that you are a runner and want a program to strengthen your core. The key is to make this training a habit.

2) Can strengthen parts of your body that you normally don't associate with running. For example, weight training can strengthen the upper body which is useful in two ways. First, weight training can help to maintain fast twitch muscles for that finishing sprint at the end of the race that I know all of you want to do. Second, it will help on the hills. Upper body strength aka pumping the arms helps the runner maintain speed when going up hills, especially the steep ones. Weight lifting for the legs will also up going up, but more importantly, stronger quads mean going downhill will be easier and faster.

Swimming

As many swimmer can tell you, swimming is a great form of cardio exercise. Besides improving in this area, swimming also allows for workouts that are not stessful to the joints and tendons. Besides swimming, running in water is a good way to build strength and to rehab injured or sore muscles. I would suggest that runners think of getting in the pool for a half an hour to an hour at most. So, if you are feeling really achy and can't stand the thought of hitting the pavement, do the smart thing and jump in the pool!

Cycling

Another form of cardio, cycling offers many of the same benefits as running without the pounding on the joints. However, to get the same cardio benefits as running, you will have to triple the amount of time on the bike. If possible, ride on trails or bike paths to avoid cars and to get a continuous ride. Like swimming, cycling also good for rehabbing injuries. The main muscular benefits will be to your quads and if you use toe clips or clip pedals, your hamstrings.

Other sports

There are so many other sports that could be considered cross training. These include tennis, skating, skiing, snowboarding etc. As a runner, it is good to try other sports because the body can become stale and other sports will help you get muscles in shape that running won't. Try doing your cross training on rest or recovery days.

Call me crazy, but..............................

Last Saturday, I loaded up my Northface Gulper backpack with water, granola bars, my cell phone and my debit card. Then, I trotted down the street towards my normal trail run. Except, this time, when I got to the turnoff for Backcreek, I kept going. Eagle Peak? Kept going, going going going, until I reached the summit of Mt. Diablo! So, now I've ridden my road bike to the top, my mountain bike too and have now run to the top. I've never driven to the top, but, I don't think I missed anything. Along the way, I passed several parties who all wanted to know how far it was to the top, ahhhhh, not sure, this is my first time resulted in strange looks and serious eye rolling sent my way. On the way down, even more groups of people who saw the sign "4 miles to the top" and thought that leaving at 1 in the after noon gave them plenty of time and one bottle of water was enough for a hike to the summit. Ahhh, good luck was all I could say. At least the were out here. I guess burning some calories the day before the Super Bowl.That said, it was a great day for a run, sore feet, sore back and sore wife not withstanding. I can think of worse things to do with my Saturday, especially since I managed to "forget" about the yardwork etc.

So you want to run a 5K?

It's that time of year. New Year's resolutions, going to the gym, giving up sweets and running in your very first 5K race. Running magazines are full of articles with advice on running your first or your fastest 5K. Reading the magazine every month can get confusing. So, I thought I would pare down this information overload into something (I hope) that will be useful to first time racers.

Goals-Set a specific goal. If you just want to finish or do you want to finish in a specific time? Be clear about this, remember, just finishing a race is an accomplishment. If it is your first, remember that there are many races to come where you can improve on your time.

PICKING A RACE

The training suggestions assume that you pick a race 3 months in advance. In picking a race, make these considerations. Is the race course flat or hilly? For first timers, I suggest finding a flat course. How big is the race? If it is run in conjuction with a 10K or half marathon, the field will be larger than a singular 5K. If you like big crowds and that kind of atmosphere, great! Some people feed off that type of energy. Like being in a concert, only this time, you get to be in the band! If you are a little nervous about being around big crowds, look for a smaller venue. Some first time runners like to participate in groups such as Team in Training and other organizations. If that interests you, then by all means, have fun running in the group but remember, the group can only go as fast as its slowest member, so if you want to see how fast you can run a 5K, then this might not be for you.


TRAINING

The following assumes that you have at least 3 months to train for your race.

JUST WANT TO FINISH

For those of you who just want to finish and would like to run the entire race and who have been training three months or less or are even just starting, I have the following suggestions. You should run 3-4 times a week from now until the race. Weightlifting or other cross training is fine, but do those on non-running days. Your training goal is to get used to running a half an hour without stopping. If you are just starting out, I would suggest you run for 15 minutes and turn around and run back to your starting point. If you have to walk, that is fine, but start running when you catch your breath. If you are running with a friend, run as fast as you can talk. What is he talking about you ask? What I mean is that run with your friend and have a conversation, when you are too tired to talk, slow down. eventually, you will be able to talk and run the entire way. Once you can do this, I guarantee you will finish your 5K. If you can also follow my tips on running the race, you might surprise yourself with how well you do.

For you, speed training might be a bit much. However, if you want to try it, keep it simple and do the fartlek exercises during your regular run in the 4 weeks prior to your race. I do believe that running one over distance run a week after 4 weeks of training would be helpful to you.

I WANT TO RUN FAST!

For those of you who have been running 3 months or more and you want to do more than just finish, your training should be specifically focused on becoming faster and just as important, stronger. Your training will involve three different components, speed training, overdistance for building stamina and recovery runs.

If your runs up to this point have been for a half an hour or more for more than three months, you've already built up a base to begin speed training. One thing to keep in mind is that more injuries occur during this phase than in any other. I suggest that following a speed workout, you take two recovery days afterwards, either cross training or recovery runs.

One type of speed workouts is called "fartlek" which is a Swedish word for "speedplay." In this type of run, you run at a relaxed speed for at least 5 minutes, then run faster for 2-3 minutes, then run at a relaxed speed and so on. Some people run fast from one object (like a telephone pole) to another rather than time. The point is to run at different speeds during a run.

Another type of workout are intervals. Here you will need to go to a track and will needs a digital watch or stopwatch. You will need to record your times so that you can track improvement. At the track, I would suggest jogging 2-4 laps aroung the track, followed by some stretching. Then for your first interval, I would suggest you run two laps at what feels fast to you. The second lap should feel harder than the first and if you like, you can sprint to the finish line. Write down your time. Then jog a lap and do another 2 laps. If this is your first interval workout, you can stop there. End the workout with a 4 lap jog and some stretching. If you feel stronger, try doing 3-4 totals "intervals" with the 1 lap rest jog in between. You will find that you will be pretty sore after your first interval session. For your first month, do only one interval session a week. You will find that over a period, your effort will feel the same while your times improve.

Note-interval training can become very complex and there are many types of workouts available to runners. I have written the above workout to keep things as simple as possible for a new racer.

OVERDISTANCE

Overdistance training is meant to build endurance, that is being able to keep running even after you feel tired. It also the aerobic of exercises, resulting in a stronger heart and lungs. In a nut shell, overdistance is running a workout that is longer than the projected race distance. A 5k is 3.1 miles, so anydistance over that could be called "overdistance." Runners who just want to finish and those with time goals will benefit from this training.

Most training plans listed in the magazines will schedule this type of run for the weekend, usually Sunday. If you happen to have more time to run on another day, then by all means, run it on a Tuesday or whatever. If you have been running for 15 minutes and turning back, then try running for 20 or 25 minutes and turning back. That's it. Nothing different. For those of you with a goal to get faster, you can do the same or can try a different route. If you have the opportunity to run on a soft surface for this run, I strongly recommend that you do so because there will be less pounding on your legs. Another way to get in more miles is to split the training for the day. For example, you only have time to run your regular route at lunch. Do that and then head to the gym and put in a few extra miles on the treadmill.

TAPERING

Tapering is the final preparation for a racer. In order for your training to be effective in a race, you need to give your body a chance to rest and get stronger. All runners should taper. For a 5k, your taper should be the week of the race. If you have been running 4 times a week, run only 3 times. Your runs should not include overdistance and do not lift weights or do other crosstraining or sports. Your runs should be shorter. It is good to run quick for workouts on a Tuesday through Thursday on the week of the race. One run should be an easy jog. If this is your first taper, you will notice some strange things. You might feel some pain or an ache in your legs. Don't worry, that is normal, your body is recovering from all your previous workouts. Secondly, you might start feeling more "hyper" full of excess energy and feeling pretty strong. DO NOT GO OUT AND RUN A HARD WORKOUT! Many racers have ruined their race by doing this! Save your race for when it counts. The day before the race, eat whatever you normally do, don't over do it. Carbo loading and other eating prep that you may have heard about does not apply here. Get plenty of sleep.

THE RACE

Before the race, give yourself plenty of time to get to the course. Try to be there an hour to an hour and a half before the race. Pick up your number and relax. The temptation while standing around is to guzzle water. Don't! Starting a race with a bloated stomach is no fun. You won't need to bring water because the race is short.

15 minutes before the start. Jog for 5 minutes or so and then do some stretching. You will probably notice some runners running very fast for a few seconds followed by slow jogs. These are called striders and are used to get the legs used to going fast from the very start of the race. those of you running for time can do 3-4 of these. Don't over do it in your excitement! Do some stretching and make your way to the starting line.

5 minutes before the start, you should be in your group. Some races assign people to areas in the starting line based on your projected finish. If this is you, go there, even if you feel you are faster than your assigned group. If there are no assignments, avoid the temptation to stand at the very front. Especially if this is your first race. Too often, people who have no business starting at the front do so for their own egos sake. You will recognize them by their sprinting as fast as they can for the first few hundred yards of the race and then having to stop because they can't breath. Don't be one of them. Be one of those with a good pace that runs past these goobers.

THE START

It will come suddenly. It will be mass confusion. Often there is walking you have to do before even getting to the starting line. Start your watch when you cross the line and not before. Most races these days have chips that will time you. Avoid weaving in and out of traffic. Do try to go at a pace that is your normal one or a little faster than your speed workouts. Avoid the temptation of going too fast then you are used to. You will not win a race during the first mile, but you can lost it here.

It is pretty likely that the first mile will be a blur to you. The field has spread out a bit and you have room to run. You should be going a little faster that "talking" speed, but not much more if your goal is to just finish. Those of you running for time, should be running at a speed that is slower than a sprint, but faster than your usual pace. Both runners should note the time (if there is a clock or on their watches) you've run the first mile.

THE SECOND MILE is what makes or breaks your race. During this mile, you will notice that it hurts to run at a quicker pace. This is where your overdistance and speed training will help you. Focus on your breathing and form. Remember that in the mid point of every race, ever racer has doubts. Most people who quit during a race do so in the second mile of a 5K. If you've been training, you will not be one of them. in fact, you will probably be passing people who haven't been diligent in their training. The key for you is to FOCUS! Listen to your breathing and maintain the same pace as in the first mile. Watch your arms and keep them moving.

THE THIRD MILE is where the fun begins. You know you will finish the race. It's only a mile right? If you want to finish and don't care about the time, keep to your pace, enjoy the scenery, listen to the people cheer you and have a good time. You are almost there. Those of you running for time, it is now time to use your speed training. Bit by bit increase your pace. You want to feel smooth as possible. Keep your form and focus as before. Remember all those 2 lappers? Well, you only have to do one for the race! Keep speeding up gradually, if there are 1/4 mile markers or meter markers, once your passed the 1000 meter marker or 1/2 mile marker, you should be going about 90% of your max but still in control. Save the sprint for the last 1/4 mile.

AFTER THE RACE. Take a little jog and do some stretching. Get something to eat and relax. YOU'VE DONE IT!!

Run when you can, walk when you have to

Race day came early. In my case, it came at 5:30 a.m. After eating and having some coffee, I packed the jeep and headed out. No traffic and the drive was peaceful listening to the radio and thinking about the race and my goals. Frankly, I wanted to finish, then get in a good workout and then run in 6 hours. Arriving at the registration tables, I saw a long line except for one table. Of course the long lines were for the 9K, 21K and the 30K. The empty table was for you................you guessed it. The 50K. Number in hand, I walked back to the jeep, drank some more water and rested.

At the start, it was pretty packed at the trailhead. Thinking that I should start slow, I waited 10-15 rows back. The race starts and the pack starts walking. And walking, and walking. Almost 3 miles up the singletrack. This section is 7 miles round trip and is called the Orange Loop. At first, I am not happy. Then I decided that since I didn't want to start out too fast, it could be a blessing. Finally getting to a fire road, I can run. I am feeling fine and it is going well. With some walking at the really steep sections. I reach the top of the peak and turn around and the fun begins. Flying down the trails, I probably ran the couse in half the time it took me to come up. Now on the two loops of the Pink Trail. This goes pretty well and I am making good time. Down we go to a large path that connects to the other half of Pink Loop. This is hard. Here I have to walk for longer stretches than I want to, but its just too steep in sections for running and walking ends up being faster. Finally, its a downhill section and I am coasting. Reaching the aid station, I gulp some fluids, wolf down some potato chips and pretzels and start back up the Pink trail again. This trip is a little harder. On the section part of the loop, I am really feeling pain in my quads, calfs, ankles, eyebrows, pretty much the whole body except my nose. I get to the aid station and check in, then its another trip on the Orange loop.

Here is where I reached the point in the race where I start thinking that this really wasn't a good idea. I am going so slow that I consider for a second that I should finish this loop and call it a day. Every race and every racer reaches this point in the race where they think about bailing. For me, I came up with the mantra, run when you can, walk when you have to. For the second loop, I was walking large parts of the Orange loop. Still, after pausing at the top to drink a lot of water from my bottle, I savored the view for a second and noted that there were people behind me. coming down, there was a really nasty section of loose rocks that had to be walked over and was so narrow, my ankles were being rubbed raw. Still I kept going.

Reaching the aid section, I gulped down some Coke and filled up my bottle with Cytomax and water. Loaded up on pretzels and chips and stumbled down the trail. Going up I was passed by 4 men and 2 women and I felt no shame. I was doing the best I could and wasn't quitting. Finally reaching the peak, I gulped down the rest of the bottle and went downhill. Going down, I passed by a couple of men that I knew were in my age group. But I knew I was going to finish my longest run ever. Reaching the bottom, I felt fine and even picked up the pace a bit. Collected my drink coaster for finishing my first Ultramarathon and wandered over to the cooler where I downed a couple of cokes in a few seconds. Grabbed a couple of sodas for the road and a handful of red vines, I made my way to my jeep.

The drive home was an adventure all by itself. Wanting to avoid nodding off, I drank the sodas and ate the red vines in timed intervals to keep the sugar boost coming. Normally, the split off the bridge to 24 is no problem, but in this case, I was feeling so loopy, I was one lane too far away and had to take 80, get off at Powell and turn around. Oh well, better than getting into an accident. Everything after that went smoothly. Talked to the radio to keep awake and pulled into the driveway, safe if not necessarily sound. Took a shower and the basically passed out until 8 this morning. Had some breakfast and wrote this. Walking like a tin man.

Results. 7:05, good for 8th out of the 8 men in my age group. Beat a number of 40 year olds and 30 year olds which surprised me. I am beginning to think that the 50 year old age group may be the most competitive because the times are so close. Still, feeling glad for the experience. Good training for Boston.

Mysterious ailments plague me

All of a sudden, I notice sharp pains in my lower shins and the back of my knees. Normally, I'd be as psycho about this as the next runner, but I understand what is going on here. It's the usual tapering mystery pains that I always get. There is a theory that once the workouts are decreased or eliminated prior to a race, the body heals itself and the pains are the areas where the muscles are regenerating. Do I believe this and think that it's not a real injury? You Bet! I have to in order to not psych myself out for tomorrows race. If not, I'd be a basket case.

Tapering is not fun

My body is telling me to stop being lazy and run. My mind says I have to rest to be ready for Saturday's race. The usual nervousness is here. Wondering if I did enough training, enough long runs, enough tempo runs etc. Also wondering if my taper should have started last week. The usual pre-race jitters.

Signs you may be a Runner

You know that your car needs some work that will cost a 100-150 bucks and instead of taking the car to the shop, you go to your favorite running store and pick up another pair of running shoes.

You watched reporters express dismay at the amount of shoes owned by Imelda Marcos and you asked yourself, “what’s wrong with that?”

You meet two women. One is a swimsuit model, the other is short, average looking with large muscular legs and a thin upper body. She has however run in the Western States 100 and is wearing her buckle. You fall in love with the woman with the buckle.

You meet two men. One makes a lot of money, drives a Porsche and is really good looking. The other is a classic ectomorph who may or may not have a job who tells you that he saw your race results and was really impressed and oh by the way, he ran in an all comers meet and did a 4:25 mile for a 40 year old. You leave on the arm of the ectomorph, talking about the intervals you’ll be doing the next morning. If he looks like Dean Karnazes, you’ll be planning your wedding instead.

You are watching the Discovery Channel and you perk up when you hear the word, “Supernova” because you think it’s a review of the Adidas Supernova shoe.

You are at a party and most people are drinking exotic alcoholic drinks. You are complimented by a tall dark and handsome man for your drink. He asks what it is and you reply, “cytomax.”

You are at the Costco, standing in line and the person next to you asks how you as a parent can buy 3 cases of Mountain Dew. You reply, “it’s not for them, it’s for me.”

When you think of Dana Carvey, you don’t think of Wayne’s World etc., you remember Dana from track and cross country meets at Carlmont High.

Your first sports hero was Abebe Bikila and you know where the Rift Valley is located.

You run a 50 mile race on a Sunday and while resting, watch a NFL game. Your body goes into convulsions caused by laughing when some overpaid steroid dimbulb mubbles on television about playing through pain during the 10-15 plays he was involved in on the field, each of which lasted about 5 seconds.

If any reader wants to add to the list, please do.

Pacifica 50K Race Day 1

Because I like to do a week of tapering before a race, I thought I would start my description of the Pacific 50K Trail Race today. This race will be the longest race I have ever done. I have been treating this race like a marathon in my preparation. This week, my plan is to have 2-3 workouts, run at a quick speed with lots of rest. Yesterday, I ran a pretty quick 5 and a half miles. Today is my day of rest. After getting my annual physical, I did some shopping and then watched the movie Gran Torino. Very good movie, but I kept thinking about whether I should go lift weights or run on the treadmill. I am feeling pretty fit and I hate to be inactive. I have to resist temptation and not ruin my race. Tomorrow, I will run a (hopefully) quick 7 miles. We'll see.

How do I know how hard I should run?

For most runners, especially, those just starting out, figuring out how "hard" or how "fast" or how "long" a run should be can be really confusing. How will I know that I will get faster or stronger running this way? I will try to sort out this confusion for you.



A basic tenant of physical fitness is that muscles actually grow and get stronger while resting. While this seems counterintutituve, it is a scientific fact. Think about the fact that children grow while they are sleeping. So, running as fast as you can day after day will not result in a runer getting faster or stronger, it will lead to injury. So, what to do?



Bill Bowerman may have been the first track coach to write down this fact, but it has been around for years. After an intensive workout, the runner should recover. For some people, one recovery day between intensive workouts is enough, for others, more recovery days are necessary. I will get to what to do on recovery days, but first, let's get to what it means for a workout to be intensive.



There are a number of ways to determine the intensity of a run. The first and most obvious one is, was the run painful? Feeling very sore afterwards? That is one way of telling that a workout was intensive, but that doesn't provide much feedback on how that particular workout will help you improve or to show what kind of shape you are in. Which leads us to the next step, measuring intensity.



Method 1. If you have run a route more than once, you've established a personal record for that route, you have a base time for comparison. Dividing that time by your "base personal record" will result in a ratio indicating the intensity of the run. For example, a a 7 mile run in 53 minutes is your PR. The current run is 56 minutes. Dividing 53 by 56 results in a ratio of .94 which would be a pretty intensive workout. A ratio of .60 would be an easy workout and so on.

Method 2. Measuring intensity by this method is based on a comparison of a per mile pace for the workout versus the race pace. Thus, if your workout resulted in a average per mile pace of 8:30 per mile and your goal race pace is 7:30, then clearly the intensity was not very high base on the pure numbers. My problem with this method of measurement is that it does not take into account the actual course. Running a 8:30 on a hilly course could actually be an extremely intense workout.

Method 3. This is a method of measurement commonly referred to in books and magazine articles. It is called "training zones." Meaning zone 1 is easy, zone 5 is maxium intensity. The measurement of the zones can be based on self perceived exertion or by the use of a heart monitor. This is a more complicated method because none of the measurements will mean anything to the runner unless they have first determined their lactate threshold and maximum heart rate. That subject will be dealt with later. In my opinion, for most runners, method 1 is the simpliestway of figuring out how hard a workout has been.

There is so much more to this subject. I will be happy to answer any questions the readers have.