Monday, November 8, 2010

Farewell Haile Gebrselassie

The 2010 New York City Marathon will go into the history book as a day of mixed blessings and emotions. A new champion was crowned when world cross country champion Gebre Gebrmariam triumphed in his first competitive marathon. Congratulations. And thanks to the Chilean miner Edison Pena for gutting it out and teaching us all an important lesson about human spirit. Edison ran regularly, in his work boots, while trapped underground with his 32 comrades. How amazing that he was able to complete a marathon, less than 4 weeks after his fairy tale rescue!

On the other hand, this year's running of the NYC Marathon will be remembered as the final race in the remarkable career of world record holder Haile Gebrselassie. The 37 year old champion, running in his first New York City Marathon, pulled out of the race at mile 16 when his right knee failed as he was crossing the Queensboro Bridge.
Gebrselassie then shocked everyone by announcing his retirement. British running legend Sebastian Coe called Gebrselassie "not only the best distance runner of all time, but arguably the best runner of any description of all time."

Gebrselassie's career spanned 18 years, and throughout that period he dominated the sport, setting 27 world records while holding numerous championships, including Olympic titles. Sebastian Coe commented that he distinguished himself as a true champion by "dominating an era." Continued Coe: "He's just done it with such style and ease."

Gebrselassie made good use of his fame and success. It enabled him to invest in Ethiopia, giving generously to lift the quality of life of his countrymen. He truly has been one of a kind.

Contrast his
charismatic presence with the younger elite runners coming out of Kenya and Ethiopia. At a press conference at this year's Chicago Marathon, moderator Tim Hutchings was clearly flustered when the panel of 4 elite African marathoners fumbled their answers to his questions. "You are all so young," he remarked. When he asked if anyone had a vision for giving back to their country as had Haile Gebrselassie, the response was a unanimity of blank stares. Only time will prove whether the likes of Kenyan phemon Sammy Waijura will stand alongside Haile Gebrselassie as a champion of the ages. For sure, the world of competitive distance running is diminished by the retirement of the great one: Haile Gebrselassie.

Friday, November 5, 2010

Almost a Team

After 6 years of marathoning, and sometimes feeling a little lonely out there since I was the only runner from Texas Public Radio (my employer), I enthusiastically welcome two of my colleagues to this year's Rock'n'Roll San Antonio Marathon. News Director David Martin Davies is running his first marathon, while the newest member of the KSTX news team, Hernan Rozemberg, will bring his veteran racing form to the half marathon. Welcome, guys. Now that we are three, why not four or five? Come on Texas Public Radio! Let's get fit!

Sunday, October 31, 2010

Breaking the Rules

In the world of fitness, encompassing running, swimming, biking, working out at the gym or just a regular home workout, there are numerous "rules." These are not to put us into some sort of rigid lock-step, but are mostly there to guide us to success. Look back at the past year or so of this blog, and you will find numerous guidelines, or rules, mostly aimed at runners. I've learned these from skilled athletes who have given freely of their knowledge. I enjoy sharing them with you. For example: hydration - for Heaven's sake, drink enough water when you exercise. Work to a goal - this I hear from every successful runner and I preach it loudly from my own soap box. Run regularly - it takes time and planning to become a distance runner, or a triathlete, or just to become fit and stay fit.

As you become more invested in a fitness routine, other rules emerge. A couple of them have been on my mind of late as I skirt around the rule which says we should take off 3 or 4 weeks from serious running after we run a marathon. I've always taken that rule with a grain of salt. All of you who are runners know that runners must run. It's who we are and there's not much chance anyone's going to stay away from their favorite running route for weeks, or even a month! However, the extended intent of the post-marathon rule is more easily observed. This rule tells us to not run a second marathon until 60 days have passed. Generally, I have found this easy to obey. Once I ran a half-marathon just 2 weeks after a full marathon. It was a challenge, but didn't break me. However, this year I am about to run two marathons, separated by only 5 weeks. I've talked to a few veteran runners and no one has told me not to do it. Only time and experience will tell me I'm a fool, or not, for trying it.

A second rule which I try to observe is the negative split rule. This tells runners to gauge their pace such that the second half of a race, or a workout, is no slower than the first half. It's a great rule, keeping us from going out too fast and then running out of gas at 18 or 20 miles of a marathon. And it's a rule that also must be observed in workouts because it has to be practiced and perfected in advance of race day.

That's why I was so surprised a few days ago when I went out for an 18 miler. Something got into my legs at about 6 miles and I began pushing the pace. It felt great! The day was made for running - it was cooling down, the humidity was low. I decided to just go with it. The endorphins were spinning out of control as I began to visualize myself as a "real" runner. "Gosh," I thought. "If I could hold this pace for 26.2 miles, I could qualify for Boston." Yeah. Sure. I knew the air would eventually come out of my sails, that I would pay a price over the last 5 or 6 miles of this runaway workout. But it felt so good for those "fast" 40 minutes, or so, that I just took it in stride and enjoyed the ride. And, yes, I did pay a price late into the run. Finally, as you would expect, this 18 miler was not a triumph of the negative split.

I will "ride the reins" come race day, do my darnedest to achieve a negative split. Undeniably, I am breaking the 60 day rule by running the second marathon only 5 weeks after Chicago, but hopefully that's the only rule I will break. I'm counting on the others - good hydration, good race planning and good nutrition to allow me a safe and successful Rock'n'Roll San Antonio Marathon.

Tuesday, October 26, 2010

Zero Week?

The old adage, still practiced by some today, is that you take extended time off from training after a marathon. The strictest interpretation of the rule is one day off for every mile run, in other words 26 days after a marathon. After I ran my first marathon 6 years ago I considered what this meant and was, as I often am, skeptical. However, testing myself, I tried running a couple days after the marathon and learned the hard way that there is at least some semblance of reason behind the rule. My legs were dead. That one mile I managed to eek out felt every bit like a 27th mile. Maybe they're right, I thought. After all, Olympic champion Frank Shorter says: "You're not ready to run another marathon until you've forgotten the last one."

Have I Lost My Mind?

The problem is: running gets in your blood. It also has much to do with your mental and emotional well-being. In the most positive sense, we become addicted to running. Let me tell you from hard experience: there are addictions which are much worse, and more destructive. If you're a runner, allow yourself a bye on this one. Running ain't cocaine, or alcohol, or nicotine. It's about as clean an addiction as you can have. Feel free to indulge.

But I digress. The fact is that asking a serious runner to take 26 days off from his or her sport is like asking LeBron James to not shoot the ball. You just can't do it.

Zero week describes a typical post-marathon regimen. No miles. That's reasonable. Remember, you have to rebuild some muscle mass which was lost in running your marathon and you also need to restore fuel supplies to the musles. Attentiveness to post-race diet is of vital importance. Do it successfully and you can get back to meaningful mileage sooner than later.

If you have to test yourself, and you are pretty much over the normal aches and muscle soreness from your marathon, go ahead and log a few miles. But don't jump right back into full steam ahead. At least that's my plan as I round into the third week post-Chicago. I ran a bit the first week, once or twice, then stretched it out slightly the second week. This week I plan to log 25 or 30 miles. But my situation is perhaps a bit different than most, for I have decided to have another go at 26.2 just 5 weeks after Chicago. To some degree, I'm making up a plan as I go. Raceday will tell whether I have a clue, or not. Wish me luck, just as I wish luck to any other runners out there who are racing again 5 weeks after Chicago. Let's get those endorphines jumping and maybe even knock down some personal records.

Monday, October 25, 2010

Chicago Marathon and Beyond


What a great time I had in Chicago, a city I've often described as my favorite large American city. It still is. I afforded myself some extra days in the Windy City, on either side of the main event on 10.10.10 and was fortunate that my sister Brenda could also be there for some museum hopping, a concert by the Chicago Symphony Orchestra, and some chowing down on Chicago specialties such as deep dish pizza and Chicago "dogs." This would normally be too many calories for me to consume with a healthy conscience, but one burns through plenty of calories in a marathon, so I enjoyed the moment to eat and eat and eat.





We found a reasonably priced hotel about 3 miles south of the "loop" and then invested $28 apiece in a Chicago Transit Authority (CTA) pass. The Chicago South Loop Hotel sits right on the State Street bus route and is within an easy walk of both red and green lines trains. Of course, a great city is also a city made for walking, and we did a lot of that, too. However, I had come to Chicago to run and was happy for a couple of evenings to get out and run the streets of Chi-town in anticipation of the main event. My spirit soared as I ran near Soldier Field, imagining Gale Sayers and Walter Payton as my running partners.







Race day dawned, as is often the case, much too early. A cup of coffee and a bagel later, we were headed to the Grant Park starting line. First the bus to catch a redline train to downtown. Half hour later we were funneling toward the starting line. Excitement was palpable. Brenda branched off to observe and report on the race. I had managed to get media credentials for us both. As I waited in the predictably long lines for a final toilet break, she scoped out the media tent and enjoyed a nice breakfast.

Even before the sun had opportunity to heat up the day, it was obvious this would be an unseasonably warm day for Chicago in mid-October. The normal range is 44-61. Today, we were starting at 61. The saving grace was that the air was dry. Of course, the electricity of the event would distract everyone for the first 10 miles or so. It is for this collective energy of 75-80,000 feet on the pavement that so many of us love a big race. The numbers in Chicago were huge. Over 45,000 had entered. 38,132 actually crossed the starting line, while 36,159 eventually finished the race. I find that astonishing. Astonishing too was the mass of runners on the course. Astonishment expressed a 3rd time describes the fans and supporters who lined the entire course. This was a race to remember.

My goal was 4 hours 40 minutes. I had trained pretty diligently for this and honestly felt a 4:40 was within me. However, by the half marathon mark it became apparent that this would not be a day for achieving lofty goals, despite the fact that 4:40 was still within striking range. My gut feeling played out as the temperature climbed and the pack of runners slowed. At times I had to slow my own pace to that of the numerous walkers, especially through the water stations. It was obvious there were a lot of first time marathoners here and that many were falling victim of the warm weather. I passed numerous runners from the 4 hour and 4:30 pace group while giving thanks for having pressed through the summer training season in South Central Texas. This served me well through the tough miles from the 18 mile marker onwards and also spared me "the wall" which most runners hit at around 20 miles or so. I kept my feet in motion, walking only through the water stations. But none of this was good enough for the 4:40 goal or even for a new personal record (PR). I finished in 5 hours 7 minutes 10 seconds with still another 12,000 runners behind me. For the record, the race was won for the 2nd year in a row by Sammy Wanjiru, who finished in 2:06:24.


There is, of course, a degree of disappointment in not achieving my goal. On the other hand, it was such joy to spend time in Chicago and then to run as part of such a large field. For me, running is a physical challenge but also an emotional experience. I am moved knowing that so many people struggled through months of training to get to the starting line, then left it all on the streets as they tested their will and physical determination. My eyes were filled with tears through the first mile. At the end I was too exhausted for such emotion, but the experience will live on in my memory until I die.

Now. About that unrealized goal. That's why we continue to train, to run and to race. There's always that next time. Next time for me will be November 14, 2010 when I line up for my hometown race: the Rock'n'Roll San Antonio Marathon. Could this be my 4:40? Vamos a ver.

Sunday, October 10, 2010

Final Observations from This Sister - Chicago Marathon

The Chicago marathon is definitely a great experience. The fans were EVERYWHERE. Much unlike the first San Antonio Marathon I observed my brother run. The transit for fans was wonderful. Hop on the subway and be zipped to the next point. Everywhere I looked, there were fans providing encouragement for runners.

The media were treated VERY well. I could get into just about anywhere. The media center at the Hilton hotel was first class. Internet connections, multiple monitors in which to view the race leaders, plenty of interviewing opportunities.

I'll leave with this one comment: The Chicago Marathon Rocks!

Views from 13.1

I have attended many marathons with my brother and have seen all kinds of costumes, but this one just took the cake. Observing the continuing river of runners, a high point appears on the distance. As the runner gets closer, several people point. This guy was running with the Eiffel Tower. Now, I could tell that the runner was really thinking better about it as the Eiffel Tower was leaning dramatically. Does the Eiffel Tower need to be shored up?

The Pacers Are Gone

This is an interesting color commentator. Talking about blood on the track as the top 5 male runners are battling it out. 1:31:21 for the 19 mile split.

Pretty soon I have to leave to go be race supporter at the 13.1 mile mark. It is exciting to be in the media room...

Starting Participants - 38,132

I said it was a sea of runners!

Media Are Kings!

The Elite runner pacers are trying to determine what to do. The minutes per mile are increasing and not decreasing, jeopardizing the negative split. Women are not doing all that well, either. Of course, I feel really bad saying that. I couldn't run a mile in under 5 minute. 1:21:40 for the men at 17 miles. Projected winning time, 2:05. That was the announcement just made. No update on James, but he should be approaching the 10K mat shortly...

Chicago 2010 - They're Off

106 countries, all 50 states and miles of runners. As I sat in Grant Park starting this article, the wave of 40,000 - 45,000 runners just kept coming and coming down Columbus Drive trying to get to the start line. As I walked among the crowd of spectators, I heard many conversations in English and several foreign languages but there was no doubt or misunderstanding when the crowd roared at race start.

I lost count of how many spectators seemed dazzled and confused. I passed several frustrated cell phone users: "Where are you?" "No. I DON'T see you!" Befuddled, many spectators were headed elsewhere before the wave even began to thin out, which didn't happen until after 8:00 AM.

Currently, I am sitting in the press room at the Hilton hotel (thanks, James). This is my temporary assignment - reporter. I become the race supporter in about 2 hours. Until then, I am going to enjoy the free coffee, drinks, and television coverage.

Monday, September 20, 2010

Why iExercise

A few weeks ago while vacationing in the mountains of Colorado I took a few moments to remind myself of why I exercise, and why you should too.

iExercise in order to be fit enough to run at an elevation of 9000 feet.

iExercise so I can load up my backpack and follow my nose up and down a primitive road, camping at the end of the hike, in the middle of no where.

iExercise so my visits to my doctor are good experiences.

iExercise because my doc says if I keep running and eating right I'm doing the best I can to avoid heart attack or stroke.

iExercise because it feels good, even when it hurts.

iExercise because I can. I can because iExercise.

Sunday, August 1, 2010

Slogging On

I've been generally pretty happy with the way my training has progressed through these hot days of summertime, when the livin' ain't always so easy if you're a runner. For this part of the world, it's been slightly less hot than it often is in mid and late July. That said, the humidity has been a real deal breaker. It's almost more like swimming than running and you definitely finish a run as soaked through as if you just came out of the pool.

Tonight's run reminded me of a few things which ought to be said for the benefit of those who might be struggling through a summer training program for the first time. First: keep it up. Second: take it one run at a time. Third: some days are going to be better than others. Truthfully, tonight's run was a reminder that any time in the training cycle, hot weather or great weather, your body is going to now and then just say "no thank you, I would rather not run today." Mine pleaded with me as I got off work and headed home with a grocery stop along the way. "I'm tired. I'm out of gas. Let's just call the whole thing off." I almost went for it. When I got home I walked the dogs and thought of the week ahead, scratching my head as to how I would get in the mileage I need. My conscience finally said, "shut up and suit up." That was more like it. The stubborn part of my personality said "right on, let's go!" I headed out the door.

The first mile seemed long, but the sky was clear, the waning moon bright. No coastal clouds rolling in. Maybe the air is drying out. By mile two the sweat was soaking through my shirt and a half mile late my shorts were sopping wet. Feet were heavy, and however hard I tried I just couldn't pick up the pace. Four miles and call it a night? No. (You'll laugh here.) I had told my dogs I was going out for five miles. That drove me onward through the humidity and the molasses that sucked at my feet. It wasn't pretty, but I made it. No victory lap for this, but maybe a purple heart.

Every workout teaches us a lesson. The lesson tonight was that it's not necessarily the long runs that are the hardest. Now and then, you come onto days like this one, when every mile seems an eternity and the finish line is not to be seen. Take the mileage on your log and look to the next run. It is almost always better.

Saturday, July 3, 2010

Long Run - Numero Uno

The weekly long run is an indispensable aspect of a distance runner's training. Weekly mileage of 40-50 miles just won't cut it unless it also includes one long run. In other words, 8 miles per day, 6 days per week, is not going to cut it when the distance from the starting line to the finish line is 26.2 miles. There's too much uncharted territory, both physically and mentally. You need to know in advance how your mind and body are going to manage the 15 mile mark, the 20 mile mark and, more importantly, the final 3-4 miles.

There are various rules you can abide by when integrating the "long run" into your weekly routine. First, just as you don't want to begin with too many miles in your base, referring to the early weeks of a long term program, you also don't want to begin immediately with a 10 mile long run in those early weeks. Many programs will encourage a weekly base mileage of at least 15 miles as your starting point. From there you can bit by bit ramp up not only the overall weekly miles, but also the weekly long run. For example, from a base of 15 miles you might make your long run 6 miles. The arithmetic is simple from there. 15 minus 6 will leave you with 9 additional miles for the week, maybe 3 three milers, or some other combination. Sounds simple, even too easy, doesn't it? However, once you begin to add more miles, extending both the weekly base AND the weekly long run, you will begin to demand more from your body than it is accustomed to delivering. Don't worry. It will learn to do it as you become more fit.

A good rule to apply once you get going is the 10% formula. Simply put, it is generally safe to add 10% more mileage each week. From that base of 15 which was suggested earlier, you add another 1.5 miles (10% of 15) the following week for a total distance of 16.5. Apply that same systematic increment to your weekly long run and you will put yourself on a safe and sage path to becoming an accomplished distance runner. Giving yourself an adequately long training period, plus holding fast to consistency, insures a great experience with your 1st, 2nd, 5th or 25th marathon. This carefully incremented program will also go a long way toward keeping you injury-free.

One more suggestion about the long run and you will likely reap even better long range benefits. Don't pound extra mileage into every week's long run. Many will recommend surging, then pulling back, surging, pulling back, etc. What this means is that if your long run this week is 10 miles, don't go immediately to 11 the next week, despite that being the logical application of the 10% rule. Instead, drop back to a 9 mile long run the next week and follow that with 11. In other words: 10 - 9 - 11 - 10 - 12 - 11 - 13.5, etc. The math doesn't have to be accurate to the fraction, just don't force yourself into longer mileage too quickly. As important as the long run is, it still must be ramped up in a consistent and gradual manner. It works!

I recently saw an online poll asking runners what their favorite run is. I can't recall the exact options, but long run, tempo run and speed work were all included. The landslide results came down for long run. Why? I can only speculate, but I imagine it is that all distance runners, regardless of how seasoned or veteran they might be, are still amazed at hitting that 10, 12, 15 or 20 mile mark. It is, as we used to say back in the 60s, a "gas". It could be too that runners will often make the long run somewhat of a social event. Here in San Antonio you can join any number of groups for the weekly long run, traditionally a Sunday morning ritual. My own routine is still mostly solitary, largely because my work schedule is non-standard. However, I do enjoy a bit of company on my long run when I can get it.

OH! One more thing. If you run with music, make sure your iPod or whatever your player of choice is, has a good charge on it before embarking on your 15 miles. It will be cranking a lot of tunes, doing its part to keep your feet moving. Here's the playlist from my 14 miler this past week. It is way long......

Emperor Waltz, Op. 437
Second Chance
Misery
50 Ways To Leave Your Lover
Committed To Parkview
The Gypsy Rover
Reicha Trio #2
This Old Town
Have A Good Time
Beloved
Spaceman
Reicha Trio #6
Leave Me Alone (I'm Lonely)
Track 05
Stravinsky: Le Chant Du Rossignol - 4. The Mechanical Nightingale
Easy To Love
Under My Wheels
Lonely Days
Bright White Jackets (Bonus Track)
Die Meistersinger von Nürnberg: Prelude to Act I
Look At That
Play The Game
Why They Call It Falling
Tippett Quartet
If I Can't Have You
Do Re Mi
Amarillo By Morning
How Can You Mend A Broken Heart
Sonata for Four Horns II. Lebhaft
Shadow Of A Doubt
De l'aube à midi sur la mer
Living It Up
The Wing And The Wheel
Poison Pen
Absinthe
A Place Aside
Dialogue du vent et de la mer
First Of May

Tuesday, June 15, 2010

Every Run Teaches

Earlier I wrote on the topic of weekly mileage and I remarked that one of the most important things is consistency - week to week and month to month. This means that if you decide your weekly mileage goal is 15-25 miles, or 25-50, you must consistently stick to this goal. A goal, after all, is a commitment, and a commitment requires discipline. I am reading already of runners who are amending their goals even as they are just beginning their summer training which is so absolutely essential for success in the marathon season ahead. Don't do it!

Late spring/early summer here in South Central Texas is brutal this year. It's the humidity, or more accurately the dewpoint. This (dewpoint) is the truer measure of how much water vapor is in the air. As many observers will point out, dewpoint begins to be "felt" when it rises above the 60 degree mark. My own threshold is somewhere around 65. Lately it has been consistently in the 72-75 range here in San Antonio. For me, this translates into challenging running conditions and being completely drenched when I finish up a 4 or 5 or 6 mile run.

Hills are another great tool, not only for physical development, but also for mental toughness.
Try this with a 75 degree dewpoint and you learn a lot about yourself.

The easy way out is to rationalize that since these weeks are only the beginning of a long process of marathon training, that you can compromise, cut back the mileage, maybe even take the week off. After all, you can make up for it later, can't you? Unfortunately, it doesn't work that way. Oh, I suppose there's a bit more wiggle room in weeks one through four, but don't use it. Here's an important lesson: every run teaches us something, and one of the most important things we learn when running in adverse conditions is mental toughness. Granted, we sometimes learn things like when to speed up, or maybe more importantly when to slow down, by listening to our bodies. But there are times we have to teach our bodies to listen to our minds. It's a fine line, and one which is only understood with experience, but always consider that when the body begins to argue for stopping, for walking for a while, that a degree of skepticism is in order. This is the 21st mile, the wall. Is my body serious? What happens if I push on through? A runner can learn a lot about this while running a 5 miler when the temperature is 85 and the dewpoint is 75. Don't allow this opportunity to be missed. You'll need every advantage come race day.

Monday, June 14, 2010

How Many Miles?



"How many miles must a man walk down,
Before you can call him a man?"
Bob Dylan

Or as a marathoner would express the thought:
"How many miles must a man (or woman) run,
Before you can call him fully trained?"

Not nearly so poetic, is it? But it's still a question we all ask when we begin to train for the long run, the marathon distance of 26.2 miles. When I first jumped into this madness which becomes a passion, I was blind to any guidelines. The more I know about it, now with 6 marathons and 2 ultra-marathons (50K, about 31 miles) under my belt, the more I know that the only hard and fast rule is there are no hard and fast rules. Ask around about weekly mileage and you find some runners who regularly log 40-50 miles per week. The truly competitive runners, the pros, regularly run more than 100 miles per week. Honestly, if you are in that class, there's nothing new you are going to learn from reading this blog. I should be reading your blog. However, if you are a newbie or otherwise still finding your way, these large numbers can be daunting. My advice: pay them little attention. You need to find your own way.

You can find some reliable guidance from Cool Running where they classify distance runners as beginners (15-25 miles per week), intermediate (25-50 miles per week), advanced (40-60 miles per week) and competitive (50 plus miles per week). However, one should take these parameters with a grain of salt. Know your own capacity. Know how much time you can give. Listen to your body and adjust your mileage up or down, depending on the strengths and weaknesses you find your body reporting to you. Even though I am a somewhat seasoned marathoner, I am by no means an aggressive runner. Focusing on a 20-25 mile weekly range is good for me. Maybe I'll never break 4 1/2 hours and I doubt I could ever qualify for the Boston Marathon (at my age, I need 4 hours flat to qualify), but there are still plenty enough challenges to keep me working.

As important as total weekly mileage is consistency from week to week, month to month. Allow yourself 4-6 months of preparation, at the least. If you are just starting a running regimen, give yourself a year before commiting to a marathon. Run 10K's and maybe a half-marathon. How you do with this will let you know if you really need to run a marathon, or not. The bottom line is that you run for your health and well being. Don't muddy the waters with machismo or ego driven goals. These are the wrong reasons for running. Your competitive urges can be loosed bit by bit once you have made the commitment to run for years and years, as long as your body allows it. Don't mess it up by making it a competition. It's fine to see it as a challenge, but let's not be ever racing with ourselves, or worse yet, with others.

Some of the best advice I've ever heard came from Shelly Campbell, a coach for USA Triathlon. "Sit down and talk to your husband, your wife, your family before you commit to the extended training necessary for a marathon, or triathlon." Shelly goes on that everyone needs to be aware that this commitment requires time and a focus which will take one away from family and friends. Once everyone is on the same page, then plot your weekly goals as you set your sights on an horizon 5-6 months distant. Good luck. I'll see you on the road, logging miles.

For my part, I plan to stick tight to 20-30 miles per week. This will eventually spill into 30 plus as the weekly long run becomes longer. My body generally tells me that trying to sustain a schedule in excess of 35 miles per week is asking for trouble. The knees begin to ache, or the ankles, or lower back. If our goal is to be running marathons 5 or 10 years down the road, it's best to avoid injury along the way. Run long, but run smart, too.

Monday, May 24, 2010

Success in the Fall Depends on Now


The Race to the Starting Line Begins Now
Just as opening day in Major League Baseball, or the National Football League, or the National Basketball Association is not literally the first day of playing ball, the racing season for runners does not begin at the first start line of the season. Baseball players have Winter ball or, at the very least Spring training. Basketball players may take some time off to play golf or goof off when their season ends, but this won't last long. Soon they'll be in the gym, strength training, shooting free throws, working with the team trainer. This will go on for months before training camp actually opens. The point here is that the successful professional athletes spend a lot of time training in anticipation of the first pitch of opening day and those of us who are wannabee athletes (coach Shelly Campbell says each of us who train and compete is an athlete) have to do the same.

For a number of years my principal race of the year has been the San Antonio Marathon, now the Rock'n'Roll San Antonio Marathon. This has meant that I have to get down to serious training by mid to late June or I'm going to regret it on race day in November. To be honest I have played somewhat lose with my training regimens in the past. There's almost always an ebb and flow. Life sometimes has a way of demanding my attention, at times disrupting my training intentions. But this year I am investing a bit more in my Fall marathon. I managed to beat the rush into the Chicago Marathon and was able to secure a place. The greater investment begins right away. The entry fee is higher for Chicago and the other premium marathons. Then there will be travel expenses, accommodations and Pizza Uno. It's worth it. I've long wanted to run the Chicago Marathon. Chicago is my favorite big American city and it's been forever since I have been there. It will also be a blast to run in a field of 40 thousand runners.

But I also want to run well in Chicago which means my next 5 months will revolve around training. Chicago is run in October. Thus the higher mileage weeks of training, when the weekly long run becomes increasingly long - 18, 20, maybe 22 miles in the run up to the race, will fall during the dog days of September. The bottom line, however, and this applies to everyone who is training for a Fall marathon, or half marathon, is that training begins now. I'm making a plan and intend to stick to it. You should do the same. If you're new to distance running, get some advice, have someone map out a complete training program for you. You might even consider joining a training group.

We all hear stories of people who go out and run a marathon, or half, with little or no preparation. I don't pretend to understand their motivation, nor do I recommend this approach for anyone. Just as success on race day depends on making a training plan and executing it, even running on those days when you would rather not, or when it's hot as Hell in July, the full package of satisfaction is delivered only when a runner learns not only how to run 26.2 miles, but also learns discipline, that bottom line key to every athlete's success. And the cool thing here is that this training discipline eventually informs every other aspect of one's life which requires staying a course.

So far I'm on track. I ran a bit over 10 miles tonight, with hills, and feel good about it. But this week alone will not make a difference in October unless I continue to run, to ramp it up, to gradually increase the long run and, yes, make myself run when life insists there's not time. Is this an obsession? I think not. It's a life. And it's a great life. Give it a shot and you just might find yourself transformed.

Saturday, May 22, 2010

Beach to Bay 2010 - Not to be Forgotten



It all started just fine, this year's B2B. Oh, the team sort of stumbled into Corpus on Friday. It's inevitable now that we come from so many different places: San Antonio, Caldwell, Houston and Corpus. And all us out of towners drove through varying degrees of inclement weather to get here. Thankfully, Corpus was mostly dry when we were finally all accounted for Friday night. The forecast called for possible showers on race morning, but no one predicted the stormy weather which actually materialized.

Race morning. Up at 6am and out the door by 6:20. I dropped Maeve at the starting line/2nd leg handoff and then drove from the island to the Flour Bluff bus depot. It was cloudy, a blessing, though I regretted Ed, running the first leg, would not get to watch the sun rise out of the Gulf of Mexico. But as I rode a bus back across the causeway to the island, to post myself for the start of my leg 3 (back over the bridge, 4 miles of bridge running), the horizon broke and the sun appeared, though wrapped in clouds. Once I was at my handoff zone I sat, caught my breath, ate a bagel, drank my morning coffee and watched the storm clouds gather and thicken. "How much of the race will we run before the rain comes?" I wondered.

Ed's in there somewhere!

A live radio feed ran on the PA system. There was a report of complications at the start. The tide was high and water was advancing toward the dunes. Turns out it brought with it a lot of seaweed. The running track was narrowed by all this, making what is always a congested leg 1 even more so. Nevertheless, I heard a report later that the lead runner ran leg 1 (a bit more than 4 miles) in 21 minutes. Ed Brackin, the leg 1 runner for team Mid-Texas Symphony needed 51 minutes before he could hand the baton to Maeve. By now, the wind was beginning to rage and everyone watched the rain, by now just offshore. Leg 2 was all headwind, probably 20-30 mph, and a light rain began to fall.

The runner for the lead team handed off to his leg 3 runner at 51 minutes. By the time I took the baton from Maeve at about 8:30 (the start was at 7, it was raining a little harder, lightning was zapping across the sky and a strong crosswind, eventually a headwind, was blowing. I labored across the bridge, not exactly what I had trained for. By mile one of this 4 miles plus, every runner was drenched. Can anyone say duck? I handed off the baton to Holly and she handed off her 8 year old son Mathias. Ed wasn't back yet from his leg 1 adventure.

By now the rain was a heavy coastal rain. Mathias and I walked back to the parking lot, debating whether to find his mother's car or go to mine. Eventually I won. By now we were beyond trying to tiptoe through the deep puddles. It was more like wading. No dry clothes, no towels for drying off, and my shoes were squishy and waterlogged. At least we were out of the rain, which was beginning to subside. Mathias had questions about everything; I love his curiosity. Finally he decided to play games on his mom's iPhone while I waited to hear from Ed. It took a couple of semi-aborted phone calls before I finally got word from Ed. The buses from the end of leg 1 back to Flour Bluff had gone askew. Lots of runners, no buses, lots of soaked runners. Friday night I had told Ed my experience a couple of years of hitching rides on the backs of pickup trucks and finally he did that himself.

By now, Ed's iPhone quit on account of the soaking it had sustained. Mathias had Holly's phone. Communication was breaking down. Maeve called. She was back at Flour Bluff, sheltered in the Walmart out of the rain. I picked her up and we waited for Ed. At this point Maeve connected with the running buddy she had ridden with from San Antonio. She headed out with him, preferring a moving vehicle to my vehicle in waiting. I parked by the bus terminal, anticipating Holly's return from her leg 4 which I figured was surely done by now. Still no Ed, until now. He had borrowed a phone and let me know he was at the Walmart. I drove over and picked him up, then we drove around looking for his car. He didn't know where Holly had parked it, so we played the honk the horn on the remote game until we got lucky and located the car. Still no Holly, but of course she had no way of calling us since Mathias had her phone.

Monetary panic set in as Ed looked at his watch and said: "I've got half an hour to get back to the hotel and check out."

"Go!" I say. "I'll wait here for Holly." And I waited and waited. I called Holly's phone but got such a garbled connection with Ed that there was no point in conversation. I waited some more, looking for what I supposed would be dismay on Holly's face when she didn't find her car where she left it, nor her son whom she had left in my care. Time ticked on. I tried to call Jonathan, tried to call Fred, tried to call Dorian. Nothing. I finally gave up and came back to the condo on the island. It would be easier to do my tracking after a shower and dry clothes.

Turns out Ed and Mathias, returning from checking out of their hotel, had stumbled into Holly as she got off the bus. Only I had no way of knowing and by now phones seemed useless. A multi-threaded game of phone tag began, not to be resolved until past noon. That's when I at last connected with Holly and Ed, found they were reunited but that poor Holly was still in her soaked running outfit. I invited them out to the condo for a hot shower and change of clothes and also finally connected with Fred. I felt like a platoon leader must feel when all his men are located after a battle.

The afternoon eventually turned sunny. Holly, Ed, Mathias and I headed over to Port Aransas to visit with David Horne and get a ride on his 30 foot "Baywatch" boat. It was exciting to be out on the water, speeding along up to 49 miles per hour (David's sons are determined the boat will eventually travel at 50+ mph).

So....that was Beach to Bay 2010, unlike any of the previous 4 we have run. Our finish time, surely impacted negatively by the conditions, was 3 hours 51 minutes and some change. No threat to our team record of 3:38, but still good enough to place 299th out of over 2300 teams. However, the important record is the one which says we all had a great time despite so many weather induced complications. Earlier, as this all unfolded, I thought what a miserable experience this must be for the newcomers Ed and Holly. By mid-afternoon, as wind blew into our faces while we boated over to Rockport and back, we were all smiles. I actually think Ed and Holly will come back if we need them next year. Yay, team Mid-Texas Symphony and thanks to the entire team for a race well run.

Friday, May 14, 2010

Beach to Bay 2010

Just as I was late in coming to distance running (I was 55 the first year I ran a marathon), I have come relatively late to relay running. They are really two different animals, linked by the fact they both involve running. I believe I'm in truth not too out of the mainstream to have discovered relay running only after I was well committed to running individual half marathons, marathons and ultras. This is all to say that they've been staging the Beach to Bay Marathon Relay in Corpus Christi, Texas for 34 years (Saturday's 2010 event will be number 35). I've been involved since 2006 when I organized the first team of runner musicians who represent the Mid-Texas Symphony.

The Beach to Bay (B2B) has grown immensely over the years. Last year's numbers were staggering: 1,980 teams, comprised of over 12,000 runners. B2B has a personality all its own. There are runners who have run every year. There are teams from up and down the coastal plain, teams from Mexico, Kenyan runners who have just discovered the race. There are teams which run highly competitive races, there are grudge matches between rival teams, and then there are teams who are there just because of the event. It's an excuse to party, it's a reunion, and it's sometimes a big mess when teams are too casual about it all. The smart teams have a plan, the casual teams don't. But even with a plan there are many variables, often unanticipated. I remember one year when our anchor runner got caught in a terrible logjam of traffic while driving to his handoff spot. The poor 5th leg runner got to the end of her leg and panicked when she couldn't find the anchor (final leg) runner. He finally got there 10 minutes late. Ironically, this was our best year in terms of finish time.

This is not a race for the purist. Truth is, the purists find themselves vastly outnumbered in practically every race these days, and I'm happy for it. The purists I speak of are those who believe races are for the serious runners, those who train long and hard, run their sprints, take a hardened approach to the business of racing. These purists complain about the "commoners" who have taken over their sport. I respect the grit and the sweat and sacrifice the purists put into their efforts, but I applaud the middle pack runners and admire those who run (or even walk) in the back of the pack. Surely, running should be our sport, inclusive of all who lace up the shoes and make a commitment to log miles, whether it's walking, ambling, or running.

B2B is a people's race. Look at the participants and you see South Texas. Few events of this size reflect so truly the population of the region. In fact, this is where the census takers need to be. They would see a majority Hispanic participation joined almost seamlessly with a lighter skinned 40-45%. If there is a shortcoming, it's the relatively low numbers of African-American runners. And then there are the kids! There are Elementary and Middle School teams, and these kids can really run! The winning Elementary Boys team last year came in under 3 and a half hours; the winning Elementary Girls finished in under 4 hours. The fastest Middle School Boys team finished in just over 3 hours, good enough for 47th place overall!

The experience of B2B for the Mid-Texas Symphony team is part reunion (we are scattered from San Antonio to Austin and in between) and part love of running. This is where our team began. In the beginning, we were none too certain relay running was anything we would enjoy. After that first race, we were like a bunch of giddy kids. We've been running together ever since and counting the experience as a blessing. That's why I can't wait to get to Corpus tomorrow. I just LOVE running with my team.

Monday, May 10, 2010

Running Ft. Sam Houston



Ft. Sam Houston, occupying a considerable piece of San Antonio, Texas real estate, is one of the oldest military bases in the country. The present site went into service around 1876, building on the original 92 acres given the Army by the City of San Antonio. Ft. Sam now occupies around 3000 acres. The facility itself is a mosaic of parade grounds, supply depots, athletic fields and numerous historic buildings. The more than 900 historically significant structures led to the post being declared a National Historic Landmark in 1975.

It is unfortunate that one of the post 9/11 consequences was the closing of Ft. Sam Houston to the civilian public. When I first came to San Antonio in the mid-70s, it was possible to walk, run or bike through the grounds of the base. The San Antonio Symphony would give an annual outdoor concert there, attended by a mix of military and civilian music lovers. San Antonians loved Ft. Sam and still do. It's an important part of our community.

The fond memories I have of Ft. Sam Houston and my love of running are what bring me to Ft. Sam at least once, sometimes a couple of times per year. John Purnell organizes and directs a collection of triathlons and road races annually, including several 10 mile races which are part of the national series of Army 10 Milers. These competitions are open to military and local athletes alike and afford us civilians a wonderful chance to spend some time running through the historical grounds of Ft. Sam.

Needless to say, 10 miles is a substantial distance. Testament to the size of Ft. Sam Houston is the fact it is possible to lay out a 10 mile race course which is essentially without loops or repetition. In its present configuration, the course turns back into itself in only a couple of places, allowing the mid-pack runners to get at least a glimpse of the faster competitors. However, even this did not allow me to observe the winner of yesterday's 10 miler. I saw him at the starting line, but my pace of 10 minute miles could in no way keep up with his 6 minute pace. Nevertheless, I had good company with the true "soldiers" of San Antonio running, those who run for the love and challenge of the sport, knowing they will never be on the winner's stand at the finish. We run for fitness, we run for the endorphin kick, the so-called runner's high, we run because we want to run tomorrow, next week, next year. We want to still be running marathons when we're 50, 60, 75, even 80 years old. Come join us.

Saturday, May 8, 2010

The Soda Debate

National Public Radio (NPR) recently offered a two part series about the ongoing debate regarding soft drinks, or soda pop as some say. I listened in indignant consternation to the rebuttal offered last week by a spokesperson for the soft drink industry who said "a full-calorie soft drink has 90 percent water, and a diet soft drink is 99 percent water. Water is the most important nutrient that we have..." By implication we are to believe soft drinks to be of some nutritional benefit. Dr. Maureen Storey, representing the American Beverage Association, went on: "Of nutritional value, there is either high-fructose corn syrup or sucrose, and that does provide energy or carbohydrates. And if we are active and need a refreshing beverage after a nice, long walk or a run, you can have a beverage and quench your thirst and stay hydrated."

Roll over Gary Erickson, founder of Clif Bar, a full line of nutritional products for athletes, or Brian Frank of Hammer Nutrition. Both Gary and Brian have invested in research and product development with the athlete, whether the weekend variety or a professional, in mind. Yes, you will find sugar in their products, but most often sugar derived from sources markedly different than those used by the mainstream food industry, including the manufacturers of soft drinks. Granted, the arguments pro or con regarding the health risks or not of high-fructose corn syrup are ongoing and thus far not absolutely conclusive one way or the other; nevertheless, the research produced by Hammer Nutrition and to some extent by Clif Bar indicates a soft drink, whether full-calorie or diet, is far, far down the list of athletically and nutritionally significant preferences.

Finally, the aforementioned Dr. Storey, in conversation with NPR's Michele Norris, argued that a sugar-laden soft drink is often the right hydration choice for children. Said Dr. Storey: "I don't think it's nutritionally unsound. There are some studies that show that particularly with children, children who have been exercising may not drink enough water to get back to the hydration point that they need to be at. So with a little bit of flavoring and a little bit of sweetness, they will drink enough, then, to get back to where they need to be."

Thankfully, some semblance of truth and skepticism returned a few days later when a listener laughed out loud regarding the soft drink industry's assertion of "the benefits of reaching for a refreshing glass of what is essentially a sugar-laden diuretic for post-exercise rehydration."

How about some good old water, or even Gatorade in its lower sodium modern formula. Better yet, make my preference Heed, the hydration product out of the Hammer Nutrition laboratories. We each will find the "water" which works best for our needs, but please take some time to understand the nutritional labeling and issues while making the most effective and health conscious choice.

Wednesday, April 14, 2010

Getting the Distances Right

Here's a quick primer on some of the standardized race distances. I'm going to ignore the mile and the 1500 meters (sometimes called the metric mile). These are distances most often, but not always, run on a closed track. However, once you begin to talk about street or trail racing the standard distance most often begins at 5 kilometers, usually abbreviated as 5K. Translated to miles, this is 3.1 miles. Of course, this would make a 10K 6.2 miles. Both of these are good starting distances when a runner begins to feel the need to run a "race."

There are obviously infinite increments possible both metrically and in miles, but the next big step up brings one into the realm of endurance racing. The half marathon is 13.1 miles and is always a road race. (At least I know of no half marathons run on quarter mile tracks.)

The longest standard distance challenge is a marathon, 26.2 miles. The original distance comes from Greek mythology. It is said that the Greek soldier Pheidippides, a messenger from the Battle of Marathon (the namesake of the race) fell dead when he completed his "marathon" to Athens. He had been carrying news of the Athenians' victory over Persian forces in Marathon. The marathon race became an official event in the Olympics in 1896, but it was not until 1908 that the distance became codified. Previously, it was approximately 25 miles, the distance from Marathon to Athens. For those interested in the somewhat convoluted story of how the marathon became 26 miles 385 yards, please read the Wikipedia article.

If a marathon is not distance enough for you, there are always the ultra-marathons. Nothing is set in stone here. An ultra (as it is usually abbreviated) is anything beyond 26.2 miles. Nevertheless, the most often organized ultras begin at 50 kilometers (31 miles), with the next challenge being 50 miles.

As for me, my next couple of distance challenges will be the Chicago Marathon in October, a distance of (repeat after me) 26.2 miles. In January 2011 I will run the Big Bend Ultra in Big Bend National Park, a distance of 50K through spectacular wilderness. I've run the Big Bend Ultra before and can attest to its being an unforgettable experience. Registration has just opened. Find more information about this event here.

Saturday, April 10, 2010

Capitol 10K Eve - 2010

It's an annual rite of spring in Austin, the city many regard as Texas' running capital. It's the Capitol 10K and it's tomorrow morning. I'm not perfect in my attendance; after all, it IS an out of town race for me since I live and do most of my running in San Antonio. On the other hand, this is a chance to run with a huge pack and for me that is fun. I understand why some runners prefer a small field, but I guess it's the gregarious in me which thrills at runners as far as the eye can see. The mass of 18,000 runners and walkers flooding Congress Avenue from the entrance to the Capitol grounds all the way back to the Congress Avenue bridge never fails to leave me breathless, though admittedly the first mile of the race will already have my heart and lungs pumping.

As I said, it's a rite of spring, a ritual, the Cap 10K. The elite runners come, looking for a payout and maybe a grudge competition with other of the "professional" runners. Other fast runners come to test themselves against the elites. Sometimes a dark horse will outsprint the favorites. The majority of the runners run the Cap 10K as just another run, perhaps to test themselves at the distance. That's me. I see the Cap 10K, really any 10K, as a measuring rod of where I am in terms of conditioning. For many years I have regarded the 5 or 10K distances to be runs for which I am not particularly well suited. I don't run particularly fast and I am reluctant to invest in speed work which would likely lower my 10K time. Nevertheless, I sure do like to break one hour, maybe even turn in a 58 something finish time. I'm not sure tomorrow will be one of those days.

Running is an ideal cooler weather activity. That's why the racing season here in Texas is November through March. April is a pivot month as the temps go up and the humidity follows. A couple of mornings ago it was 41 degrees in San Antonio. That would have been a wonderful day to race a 10K. Tomorrow promises a low in the 50s and somewhat soupy humidity. It will be a challenge and takes some of the fun out of this rite of spring. However, it is still going to be a good time.

In addition to the elites, the other fast runners and then the recreational runners like me, many observe the Cap 10K with a leisurely walk. Whole families will come out and you see many parents pushing strollers, sometimes even running with the high tech jogging strollers. A few will pass me and I wish them well. There was a time when this might have violated my machismo, but there's little of that left these days. One has to train too hard to play that game and, besides, it's a fool's game.

Another ritual of the Capital 10K revolves around the costumes. There are always some inventive as well as quirky minds at work here. The running Elvises show up (they are present at every race), and I am certain there will be at least a few running University of Texas towers on the course. Like the running strollers, some of these will pass me too. Superman is more than welcome to take his right of way. I draw the line at the runners who dress in suit and tie, running with briefcases in hand. Or are those the Capitol bureaucrats, "running" our state government? Whoever they are, I will sometimes quicken my pace just a bit to keep myself ahead of these runners, though normally they end up, along with the strollers and UT towers, passing me by, especially on that famous Enfield Road hill.

So I go to bed early tonight, at least for me, maybe before midnight, and maybe I'm not too miserable when the alarm clock goes off in the morning. This is a rite of spring which I look forward to and it's also the catapult which kicks us year round runners into the gear which is necessary to continue training and racing through the hot months ahead. See you on Congress Avenue. I'll be the one with the running costume on, mostly Nike. Maybe you'll say hello when you pass me by.

Tuesday, March 30, 2010

Finding a Place to Run

Have you ever found yourself tired of running the same old routes day after day, week after week? Or maybe you are on the road and find yourself in a city you don't know. You can take off on a follow your nose run, and sometimes those are very interesting as long as you don't get lost. Unfortunately, my sister will never let me forget the time I went running late in the afternoon in a park near her home in Garland, Texas. The route was partly on sidewalks, but also along some heavily wooded trails. When night fell, it didn't creep, it just got dark. I ended up lost, turned around and made dizzy by the experience. When I sheepishly walked through my sister's front door an hour past due she was on the phone filing a missing persons report. Yikes!

Thankfully, MapMyRun.com can now take the guess work out of finding a new place to run. An internet connection, seemingly everywhere these days, is all you need to find a match between where you are and how far you want to run. Check it out the next time you are on the road or are simply bored with the same daily route. Oh yeah! It beats the heck out of the treadmill at the hotel or a short indoor track at a health club.

You can also share your own routes with other runners via MapMyRun. I guess I ought to do that with a couple of runs I did last week while I was back in my home town of Victoria, Texas, but instead I'll just tell you about them. I grew up in Victoria, but was never really a runner during those years. However, I spent a lot of time walking and much of that walking was in Victoria's Riverside Park. This is a maze of pecan groves, picnic tables, public grills, baseball diamonds and river bottom. There's no spit and polish on this park. It would never hold since flooding on the Guadalupe River is practically an annual ritual. Nevertheless, Riverside Park offers some great running. I followed my nose and invented a nice 4.3 mile loop which could easily have been made into a 5 mile loop.

Riverside Park works fine as long as there is natural light. However, after dark I believe it might be a bit risky since lighting is not especially generous. That's why I took my one evening run on the track at Victoria Memorial High School. Things have changed since I was a student there. At that time it was the only high school in Victoria, it was known as Victoria High School (VHS), and we were the Stingarees. Now it's the Memorial High School Vipers. Another major change is the quality of the track. In my day at VHS, I'm not even sure they had a track. I seem to recall that the runners were bused over to one of the junior high schools, where there was a quarter mile track. Now, one finds at VHS a wonderful Tartan surface track. My feet thanked me that night for taking my 6 miles on the track and that was almost thanks enough to make me forget how much I dislike logging my miles on a track. I would much rather pound pavement, as we say, and next time I find myself in Victoria, needing a night time run, I will probably look up someone's running route on MapMyRun and run the streets. Either that, or do speed work on the track, and that's something I always hate to do. Yeah, yeah, I know if I ever expect to get faster I need to run wind sprints, but I would much rather jog for 10 miles than sprint for a quarter mile. Just me....

Wednesday, March 17, 2010

Don't Turn Back: A Cautionary Tale


According to a study published online Aug. 20, 2009 in Current Biology, our human navigation systems are woefully inadequate in situations where absolute landmarks such as the sun, moon, or a distant geographic landmark are not visible. Absent these bearing markers, we almost all tend to wander in circles, even unintentionally backtracking. In other words, get lost in a dense forest on a cloudy day and there's a good probability your travel track will describe a circle. In extreme cases, the test subjects wandered in a circle as tight as 66 feet in diameter, about the length of a basketball court.

Says Jan Souman of the Max Planck Institute for Biological Cybernetics in Germany: "People cannot walk in a straight line if they do not have absolute references, such as a tower or a mountain in the distance or the sun or moon, and often end up walking in circles."

At the recent running of the Texas Independence Relay, a couple of runners on my Mid-Texas Symphony team committed momentary navigation bobbles while on the run. One runner took a wrong turn, went about half mile off the course, then turned around to correct his error. The other runner was not so lucky, ending up running an additional 3 miles on what should have been about a 6 mile leg. Running in the twilight of early morning on a trail, rather than a street, the runner panicked when she failed to see route markers. At that point she made the mistake of turning around, thinking she had missed a turn. This, of course, made it even more difficult to see course markers. Finally she encountered another runner who got her turned back around and eventually to the end of her leg. (This comedy of errors, not so funny at the time, was the result of the low light conditions, some problems with the signage, and the fact our team was running well ahead of the pack; essentially runners were on their own in finding their ways.)

Both of the above stories serve as parables regarding making a fitness commitment and sticking to it. From the first we learn the importance of establishing from the beginning a goal, better yet a sliding goal which is always pushed ahead as we become more and more fit. There is no finish line here. Failing to keep one's eye on a goal, your regimen will diminish into a circle.

A common lesson from both of our parables is that once you lose your way or, worse yet, backslide, the way back can be painful. Think of the sometimes steep curve one must climb in the early stages of reclaiming your fitness. Let's not put ourselves into the Yogi Berra loop of "deja vu all over again." For that matter, it is best to avoid as well Yogi's driving directions: "When you get to the Y in the road, take it." Set your bearings on a goal and stay the course!

The second parable, losing one's way and then turning back, can describe so many journeys of the will. How many alcoholics have struggled to sobriety only to fall off the proverbial wagon, perhaps with as simple a mistake as a social glass of wine or a beer with friends? Similarly, how many diets have been destroyed by a dessert binge or the thought that "surely this burger and fries won't hurt me." And finally, how many have invested in the long road to running a marathon, or riding the MS150 from San Antonio to Corpus, only to lose sight afterwards of the more important element of regularity of exercise. We should all remember that once the backslide begins, there is not only the task of checking one's tumble, but also the grit necessary to begin anew a fitness regimen. Better, by far, is to set your sight on that horizon landmark and never circle back.

Tuesday, March 9, 2010

Keys to Success


As with most everything in life, it is important to stay within the moment. That certainly applies to running and also to the weekend of extreme racing accomplished this past weekend by the running team which represented the Mid-Texas Symphony (MTS) at the Texas Independence Relay (TIR). This is a race which is ever in motion. Once the starting cannon is fired (it is a jolt!), feet are on the ground and moving forward until the finish line, over 203 miles away, is reached. There's no point in reflecting back, not can a runner look any further ahead than the next step, the next few feet ahead. Be here now could well have been coined for just such situations. Contrary to the notion often expressed by those who detest running, every step is not an endless repetition of the previous. The course ebbs and flows in what runners call rollers. And then there are other runners, strung out for seemingly endless miles. Now and then there are encounters and a race might occur within the race. I am infinitely satisfied by these competitive bursts and must fight back emotions when I see the runners congratulate each other at the ends of these footraces. "Great running," they will say to each other. The sportsmanship is incredible.

Running is largely a solitary activity, at least for many runners. Yes, I encounter quite a few runners who have running partners and there are even instances of running groups which go out together once a week on the "long run" which is part of every distance runners regimen. Nevertheless, the concept of running as a team, especially within a relay structure, is quite different than an individual runner competing against a marathon, or half, or a 10K. Admittedly, when I first formed the Mid-Texas Symphony running team I thought it might be a one event experiment. First, someone has to take the proverbial bull by the horns and organize the darned thing. That first team of 6 runners came together as an easily built team of 5. Getting the 6th runner was a challenge. In the end we fielded 6 runners, but only 5 bonded into a team. It's an experiment in evolution and chemistry. Three years ago, when we were challenged to expand the team to 10 for our first TIR, we were plagued by recruitment problems which almost doomed us from the start. A scant week and a half before the race I had only 7 confirmed runners. Others had said maybe, but had then dissolved into the ether. If not for miraculous intervention, I would have pulled our Mid-Texas Symphony team out of the inaugural TIR. That miracle came in the form of a couple of runners from Houston signing with the team and then another last minute email from a runner in Caldwell. Bingo - 10 runners. But of the 10, only 4 of us had ever run together. How much trust could one put in strangers known only via email?

We gathered part of our ragged team at a motel in Seguin the night before the first race. Holly, from Caldwell, was a band mom and a devoted, if sporadic, distance runner. Marie and Alan, from Houston, were chemists who liked to run and welcomed the adventure of an ultra relay. Liz, one of our original MTS runners, myself, and my sister Brenda (brought on as the designated Wrunner Wrangler) met Holly, Marie and Alan for the first time over dinner. Ready or not, we were about to be thrust into a weekend of running which would require not only endurance but also a great deal of trust. It seemed like it would work, but only the rigorous days ahead would truly prove whether we had a team, or not. We met our other runners the morning of the first race. Brian and his wife Denise were new and unknown to me. I knew their cousin Maeve only by reputation as a fine runner and the daughter of the Mid-Texas Symphony's librarian Ethne. Rounding out the team were Steve and his son Jonathan. They were part of the original MTS racing team. So.....here's what we had: 5 old friends (including Brenda the Wrangler) and 6 perfect strangers. We would get acquainted over the next 32 hours and see if we had a real team when we crossed the finish line at the historic San Jacinto Monument.

Anyone who has ever been part of team knows there are a lot more things which can go wrong than can go right. Thankfully, we got it mostly right that first year. By the end of the race, we were 12 friends, 10 runners, one wrangler and one other driver, Dorian, whom we knew as one of our original MTS runners. "Was the chemistry right?" I asked of Alan and Marie. "He's making a joke," said Marie and we all laughed while pledging to be back the following year to renew our newly made friendships.

In 2009 I added 2 more runners to bring us up to the maximum size of a 12 runner team. The "new" runners were Dorian and Fred, the husband and wife who were already part of the core MTS running team. Once again, the chemistry was great. Although we hadn't been together as a complete group since the year before, it was like a reunion of old friends. We laughed together and cried joyful tears together when Holly revealed at the end of the weekend that she had just beat an horrific brush with cancer. Let's do this again in 2010! It was unanimous.

The 2010 team had to be revamped slightly when Denise and Brian moved to Germany. Like the first year, finalizing the new team came to the last minute. I called on Arturo, whom I knew only through mutual friends and from talking to him on the phone about classical music, which he loves so deeply. David, a bassoonist who has played in the past with the Mid-Texas Symphony, finally became the 12th runner on the new team. Again, we had a group which was untested as a team. Would it work? We had set for ourselves a goal of breaking 30 hours in the 2010 race. On paper, it looked possible, but as every General Manager will tell you, the proof is in the pudding (strange phrase, isn't it, said to have been stated long ago in Cervante's Don Quixote as "the proof of the pudding is the eating"). Amazingly, we navigated around a couple of speed bumps and complications as the team gelled. The rookies quickly took to the challenge and in the end we achieved our goal of a sub 30 hours race. Our official finish time was 29 hours, 42 minutes, 48 seconds. "Shall we do this again next year?" I polled our ecstatic if weary team at the finish line. "Count on me!" came the unanimous response. It's times like this you are glad to be the captain.

So.....embedded in this narrative are a few keys to success, not only in building on fitness goals and achievements, but also in cementing friendships which will last long after the lactic acid has settled out and the muscles are no longer sore. What we do in keeping ourselves fit should be part of a whole life process, and that includes friendship, trust and respect annealed by the fire of accomplishment.

Sunday, March 7, 2010

Mission Accomplished

The Mid-Texas Symphony running team had an extraordinary weekend of relay fun this past weekend as participants in the Texas Independence Relay (TIR). This was our third year of racing from Gonzales to the San Jacinto Monument, and the most successful of all in terms of the overall finishing performance. Last year, after we finished in 30 hours 18 minutes, one of our runners, Alan Pekarik, said "under 30 hours next year." I have to admit it sounded daunting, but on the other hand this largely non-competitive ensemble of A and B personality types, thought only for a brief moment before unanimously buying into the goal. Under 30 hours became a sort of battle cry.

So the 12 runners assembled to run this year took on the competitive challenge of finishing in under 30 hours of continuous running, and they did it. For the most part every element of the race was improved upon compared to previous performance. Runners trained better, a couple of new runners were added to boost the team's pace slightly, and then we had a terrific weekend of racing weather. Finish time: 29 hours 42 minutes.

As is often said, "there is no I in team." Team Mid-Texas Symphony consists of team captain James Baker, Liz Pittel and Dorian Ramirez, both cellists with the Mid-Texas Symphony (MTS), Steve Hager, who plays horn with the MTS, and his son Jonathon, who has a history as a violinist with MTS. To this mix is added Marie and Alan Pekarik, Holly Murphy-Brackin, Maeve Goetz, David Horne and Arturo Aldama. Go Runners, Go Team, and thanks for the wonderful work we all did together.

Hello From Wallis, TX

With spirits high, team Mid-Texas Symphony started its 203 mile run across a substantial and historic part of Texas at 6:36 Saturday morning, to the sound of cannon-fire. This is a lesson in how small increments can add up to big distances and in how a group of 12 runners, determined to have a good time, can exceed the wildest of expectations. In prescribed legs of 4, 5, 7.8 miles and everything in between, 40 in all, we run one by one, playing leap-frog and gradually accruing mileage. We crossed the Colorado River around 8 pm and reached the half way mark by 10 pm. The 6 runners in van 1 (of 2 support vehicles), myself included, are now in our down cycle after covering just over 42 miles. Our second group of runners is now on the road, giving van 1 a chance for showers and a few winks.

We are moving steadily towards our goal of sub 30 hours for the race. Doubtless tomorrow will hold some surprises, but for now we are exhausted but thrilled. More later about what we hope will be a fantastic finish at the San Jacinto Monument.

Friday, March 5, 2010

On Your Mark

On your mark, get set, go! Of the three familiar commands which start a race, my Mid-Texas Symphony running team is just about to take our marks. We are 12 runners, 8 of us now arrived in Gonzales, to be joined by the rest of the team in the early morning. Our team starts at 6:36. From that point until we hit the finish line just over 203 miles later, feet will be on the ground, morning, noon and night. This is the Texas Independence Relay, the third running of the race, and our third time to be a part of it. We run as the team Mid-Texas Symphony.

Crazy, you say? Insanity? Maybe so, but we look forward to this like some look forward to Thanksgiving or Christmas. You see, we love the challenge, we love cheering on our teammates and the other teams. We may even like that giddy feeling that comes at about 6am the second morning, after we've been in motion for almost 24 hours. For us, it's only another 6 hours to the finish line and then we can celebrate in exhaustion. Love it!

12 runners: 4 from San Antonio, 2 from Corpus Christi, 3 from Houston, and 1 each from Caldwell, San Marcos and Austin. Six of us are active musicians and the others have at one time or another played an instrument or they just love music. But the bottom line is that we all love running, and over the years we have found ourselves loving team running. As I heard Willie Nelson say the other night on Soundstage: "We're enjoying this a lot more than we thought we would."

Wish us luck.

Saturday, February 27, 2010

Give Yourself the Gift of Exercise

I can already hear the grumbling of some who regard exercise, or rigorous activity of any kind, anything BUT a gift. To some degree we are all in that boat. It IS difficult to get going. It IS difficult to keep after it when 10 minutes into your run, or any other aerobic activity, your mind is saying "Enough already!" And YES, it is usually your mind, that persistent trickster, which speaks for your body. Convincing yourself to keep exercising often involves an inner conversation and plenty of negotiation between the voice which says "stop" and the other which says "keep going." Actually, I think there are abundant lessons on the faces of the endurance athletes of the recent winter olympics in Vancouver. When I see the cross country skiers in that final push of 100 or 200 yards, I know which voice is loudest in their minds. It's that same voice which got them into the sport and punched their ticket to Vancouver. It's all about quieting the negative voice.

One of the persistent observations made on modern life is how little time we seem to have. It's almost all spoken for, mapped out when we rise in the morning, a constant sequence of one obligation after another. We go to work and then bring work home with us. Those with families have the responsibility of making time for the partner and for the kids. And then there are those emails, not to mention the traditional paper mail which stacks up on the desk. Is it any wonder we are increasingly a stressed out, out of shape society?

They say that the best way to save money is to pay yourself first. It works. In fact, it works so well that I have begun to regard my 45-90 minute jogs as paying myself first. It feels great when thought of in that way. First, you know you will feel better for having exercised. You also know that this all accrues in the form of longer life expectancy and even canceling out some of the damage we have done to ourselves during those sedentary, careless periods of physical neglect. But here's the best kicker - you're finally getting your priorities right. How often do you really make time just for yourself? No, this isn't being selfish. If you really have to think about it, consider this: a fit you is a better husband, wife, parent, you're a better employee too. Some employers are even beginning to realize this as they offer employees opportunity to slip out of the workplace for an hour at the gym, or a run around the track. I get a little nervous in this area since I want my exercise time to be really mine, not something given me by someone else. Nevertheless, this does give us all an idea that if the BOSS thinks his or her employees are going to perform better if they are more fit, then this is likely a good investment.

So, for now walk away from those unanswered emails, that stack of homework from the workplace, those other demands which will knock you down if you allow it. Better yet, don't just walk away. Run away! You'll find you are a much better match for those other challenges once you have made that important investment in self. And one more thing. Once you acknowledge the workout ahead as a gift, you will be much less bothered by the naysayer within, that voice which demands you stop just as your heart rate is getting into that aerobic zone. Take the gift and go to the fitness bank. You'll be glad you did.

Saturday, February 20, 2010

Texas Independence Relay Updates


At last check with Jay Hilscher, co-director of the Texas Independence Relay (TIR), there were approximately 150 teams ready to run this year's edition of the TIR. Jay was somewhat sheepish about giving a hard number of entrants, saying it had yet to be finalized. I expect there is a certain fluidity as teams struggle with last minute roster adjustments and other logistical issues. The TIR is unusual in that it allows teams which have paid their registration but then are unable to field a team to apply their registration to the next year's race.

My team, which runs as Mid-Texas Symphony, is surely wondering about their leg assignments and my mileage expectations from each runner. This will all come together as the myriad details of being the Captain are dispersed and ticked off my to-do list. Why do I do it? It really is a lot of work and delegation of authority can only go so far in spreading things around. Thank goodness for my sister Brenda, whom I affectionately refer to as the team's Wrunner Wrangler. She has made hotel reservations, van reservations and will eventually plot the movement of each of our runners and their assigned vans. Meanwhile, I continue to look for that last missing link in our 12 runner roster. At that point I will rest a bit easier and be reminded, as I always am, that my team and I do this because it is a heck of a lot of fun!

As you might expect from a team calling itself Mid-Texas Symphony, there is a musical connection. Almost everyone on the team is, or has been, a musician. It's no prerequisite, but interesting nonetheless that our core of 5 musicians who play, or have played, with the Mid-Texas Symphony have been joined by an ex-fiddler who is daughter of the orchestra's librarian, by an ex-band booster mom who just recently took up the piano, and by two chemists from Houston, husband and wife, who used to play clarinet and guitar. In fact, Alan tells me that if his wife Marie is goaded into it, she can still play a mean harmonica. Another of our band once played in the Longhorn Band at UT-Austin. I'm not sure if he can still play March Grandioso on his baritone, but he sure can "hook 'em Horns."

For this year's running of the TIR, team Mid-Texas Symphony will take the music on the road with them. Listen for our starting line music, Rimsky-Korsakov's Procession of the Nobles, at about 6:45 Saturday morning, March 6. We will then perform a couple of impromptu concerts along the way. Come listen to Moon Over Moravia and Texas, Our Texas on the main street of Flatonia. Yes, we have come to run 203 miles, but music will accompany us across miles and miles of Texas (no, that song's not in our book). Mid-Texas Symphony on the road, and the Texas Independence Relay - how much better can it get?

Friday, February 19, 2010

Runner Needed!

In addition to running individual races and writing this blog and its accompanying podcast, I organize teams for relay runs. The two principal ones are the Beach to Bay Relay (B2B) which is run every May in Corpus Christi, Texas, and the Texas Independence Relay (TIR), a 203 mile relay in early March. In exchange for organizing these teams I get to call myself Captain. Woo-hoo! B2B is a relatively modest team of 6 runners. The TIR requires more runners. Teams consist of anywhere from 8 to 12 runners. In 2008 my team (Mid-Texas Symphony) ran with 10 runners. Last year we went to 12 runners and the goal is to field 12 runners again this year.

We are now 2 weeks out from this year's race (weekend of March 6-7) and I find myself one runner short. If you are interested in joining the team as our 12th runner, click here and let me know who you are. I'll get right back to you.

To listen to the two part podcast about the TIR, go here.

Tuesday, February 2, 2010

Runner Finds Strength Against Cerebral Palsy


Here's an inspiring story of how running marathons has helped one young man (Andy Sullman) overcome the debilities of Cerebral Palsy. BTW.....Andy will be running on one of the teams (#100 Texas Forever Free!) at the upcoming Texas Independence Relay.


Tuesday, January 26, 2010

How's Your Body-Mass Index?

I stepped on my scales the other day so that I might weigh my 4 dogs. Of course, this required first measuring my own weight, then picking up the dogs one by one in order to calculate their individual weights. Although I preach a pretty hot sermon of diet and fitness, the first clue that there might be some surprises in store was that the battery in the scales was exhausted. Hmmm...I guess it had been a while since I last weighed in. Actually, I already suspected a weight gain. At my last doctor's appointment I had tried to avert my eyes from the numbers on the office scale, yet I thought maybe I had seen 190. How could that be? I had wondered. All this mileage and I've cut back on the ice cream. Really!

I've aspired for the past several years to pare my weight down to 165. Friends have protested that I don't need to lose weight, at least not 25 pounds, but then I stumbled upon a picture of me in my late-teens, hiking in Big Bend. That's when I was working hard labor as a lineman's helper (a grunt) with Central Power and Light in Victoria, Texas. I know, I know! That was then and now is now. Metabolisms change. The body slows down. It happens. We gain weight. I don't pretend to know the details of all this, but my own experience that we tend to gain weight with age is supported by anecdotal evidence. Even worse is that once the weight is gained it is doubly hard to lose it.

I've resisted seriously counting calories, but the time may have arrived if I am to achieve weight loss goals. But first there is the critical step of determining exactly what my weight should be. I am doubting I will ever get down to the lithe 160 or 165 I weighed in that 40-something years old picture of myself hiking the Lost Mine Peak Trail. A 15 pound loss of weight might be enough. Does this sound familiar to you? Then the following might prove helpful to you.

I just read a short item in the current Consumer Reports that reminds me there are more ways of measuring healthy versus overweight versus obese than just the measure reported by our scales. One important measure is body-mass index (BMI). According to the article, to figure your BMI follow this calculation: weight (lbs.) divided by your height in inches squared, them multiplied by 703. Confused? Go here for an online calculator. The return on your calculation will tell you whether your weight is good, bad, or dangerous. The healthy range is 18.5 to 24.9. Higher than 25 is overweight. Beyond 30 is considered obese.

San Antonio Runners Rule @ B2B 2010

San Antonio teams swept 4 of the top 5 places at this year's Beach to Bay Marathon Relay in Corpus. Two of those 4 SA teams were running for Fleet Feet San Antonio. Congratulations to those competitors: Fleet Feet Sports Mambas, Fleet Feet Juniors, Los Borrachos and GMTC.

Texas Independence Relay Results

The results are in for the 2010 running of the Texas Independence Relay, one of the coolest races to be found in Texas or elsewhere, for that matter. Congratulations to all the participants, to the numerous volunteers, and to race organizers Joy and Jay Hilscher.

Several San Antonio based teams ran the event. Kudos to Dr. Mitchell Finnie, a runner with Los Paisanos, the top finishing SA team. They covered the 203+ miles in 24 hours 53 minutes 30 seconds. The team from the Mid-Texas Symphony, which I led, finished in 29 hours 42 minutes 48 seconds.

Need a Lift?

I just ran across this inspiring blog and highly recommend it. It lifts my spirit to see so many people applying their passion and commitment to running to such great causes.