iExercise

Farewell Haile Gebrselassie

2010-11-08T00:56:00.005-06:00

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.

Need a Little Motivation?

2010-11-07T16:18:00.002-06:00

Check this out AND his message to us all.

Almost a Team

2010-11-05T03:00:00.002-05:00

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!

Breaking the Rules

2010-10-31T01:22:00.002-05:00

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.

Zero Week?

2010-10-26T18:59:00.003-05:00

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.

Chicago Marathon and Beyond

2010-10-25T21:12:00.007-05:00

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.

Final Observations from This Sister - Chicago Marathon

2010-10-10T16:49:00.001-05:00

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

2010-10-10T11:42:00.002-05:00

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

2010-10-10T09:04:00.002-05:00

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

2010-10-10T09:02:00.000-05:00

I said it was a sea of runners!

Media Are Kings!

2010-10-10T08:46:00.002-05:00

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

2010-10-10T08:11:00.003-05:00

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.

Why iExercise

2010-09-20T01:04:00.002-05:00

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.

Slogging On

2010-08-01T03:58:00.003-05:00

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.

Long Run - Numero Uno

2010-07-03T16:03:00.003-05:00

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

Every Run Teaches

2010-06-15T14:13:00.007-05:00

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.

How Many Miles?

2010-06-14T01:37:00.005-05:00

"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.

Success in the Fall Depends on Now

2010-05-24T04:19:00.007-05:00

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.

Beach to Bay 2010 - Not to be Forgotten

2010-05-22T20:22:00.001-05:00

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.

Beach to Bay 2010

2010-05-14T00:52:00.004-05:00

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.

Running Ft. Sam Houston

2010-05-10T00:45:00.002-05:00

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.

The Soda Debate

2010-05-08T15:12:00.004-05:00

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.

Getting the Distances Right

2010-04-14T23:28:00.004-05:00

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.

Capitol 10K Eve - 2010

2010-04-10T21:22:00.004-05:00

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.

Finding a Place to Run

2010-03-30T19:22:00.003-05:00

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....

Don't Turn Back: A Cautionary Tale

2010-03-17T10:37:00.003-05:00

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.

Keys to Success

2010-03-09T14:23:00.004-06:00

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.

Mission Accomplished

2010-03-07T19:33:00.003-06:00

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

2010-03-07T00:38:00.002-06:00

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.

On Your Mark

2010-03-05T21:40:00.002-06:00

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.

Give Yourself the Gift of Exercise

2010-02-27T19:46:00.002-06:00

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.

Texas Independence Relay Updates

2010-02-20T22:49:00.006-06:00

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?

Runner Needed!

2010-02-19T17:20:00.004-06:00

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.

Runner Finds Strength Against Cerebral Palsy

2010-02-02T18:45:00.002-06:00

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.

Network of Care for Developmental Disabilities - St Louis

How's Your Body-Mass Index?

2010-01-26T23:15:00.007-06:00

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.

New PR! YES!

2010-01-24T21:43:00.007-06:00

The saying around the 3M Half Marathon is that if you don't run a new personal record (PR) on this overall downhill course, you are not trying. I'm not sure that's always true, though I will acknowledge that my half marathon PRs have progressed over the years at this race. I guess it's one reason it is a favorite and will remain so, even if the goody bags were a little short on swag this year.

A non-runner friend asked me a few days ago when I really began to sink my teeth into running. I gave only an estimate: 5 or 6 years ago. However, the 3M is my landmark and upon reviewing my history with this race I found I first ran it in 2004. This means that today's race (1-24-2010) marks my 6th anniversary of getting more serious not only about running, but also about my health and fitness. That race back in 2004 was my first try at the 13.1 mile distance. Previously I had run a few 10Ks and had even endured a 10 mile race in Mexico (I finished dead last). But running 13.1 was a breakthrough for me. I remember in those days I was logging almost all my miles going round and round Woodlawn Lake. On my final long run before my first 3M a couple of young men stopped me and asked how long I was running. They had gotten dizzy watching my loops and were amazed when I told them I was that night running 12 miles. It felt good to get that reaction as it was pretty much the first time anyone except myself paid any attention to what I was doing.

I ran that first 3M Half in 2 hours 18 minutes 7 seconds and I felt pretty darned good about it. It took only a couple of days before I commited to train for the San Antonio Marathon the following November. Now it has been 6 years, including 6 marathons, 5 half marathons, a couple of ultra-marthons and numerous 10Ks and a few odd 10 milers. I enumerate these accomplishments primarily so I can keep track of them for myself. My race history is not a competition with anyone except myself. However, I do offer it as an example of what I believe almost anyone can achieve. Yes, I know some suffer with bad knees, or other debilities which prevent running as their principal means of exercise and I also acknowledge that some of you just don't like running. Nevertheless I'll continue to nag you to ride a bike, swim laps, get involved in Yoga. If we are promoting an hour of play per day for our nation's children, we adults ought to at least get active for 45 minutes per day, or maybe an hour every other day. Let's not continue our sedentary ways, nor should we be anything but the best role models for the young. Let's wake up and exercise!

Holy smokes! All that and I still haven't told you my finish time for the 2010 3M Half Marathon. It was all in all a good day for running. A little breezy such that everyone's time was both impeded and aided by the wind. I cursed it when it cut through my racing shirt at the starting line and I groaned when they delayed the start of the race by almost an hour in order to allow the course maintenance people to re-erect some blown down traffic barriers. We all lowered our heads into the occasional head wind and we all quickened our step when the wind blew at our backs. In the end, I attribute my success to running a steady pace, not getting ahead of myself at the start. This took a late race fade out of the picture and I kicked across the finish line in 2:08:51. It feels oh so good!

Not All Socks Are Created Equal

2010-01-17T21:34:00.011-06:00

What a difference a week makes! Last week we were in a deep freeze. A week later it rained for over two days. Now we are in a netherland of higher than normal temperatures, mostly cloudy skies and humidity. At least this is weather we are more accustomed to here in South Central Texas, though I am surely not the only one who hopes the cold and dry will return in time for next weekend's 3M Half Marathon in Austin.

It's a challenge, but I am continuing to keep my feet on the pavement even through the less than fair weather. A race looming on the horizon almost always gets a runner's attention. It's why I always try to have events lined up - I respond to deadlines. Without them I am apt to get casual about running and I really can't afford to be any more casual than I already am. That's why I ventured out a couple of days ago to log miles in the rain. Had it been really cold and rainy I likely would have retreated, but the air was around 50 degrees and the rain was more drizzle than drops. However, it had been raining at that point for a good 36 hours. Puddles were frequent and deep and for that reason I suited up in old shoes rather than the new Nikes. I figured 5 or 6 miles would be my limit and there would be little harm in running in the recently retired shoes which had carried me through last November's Rock'n'Roll Marathon.

As I mentioned in a previous post, I don't have cold weather running gear. It's not something we have to gird ourselves for in this part of the country. Likewise, I don't have wet weather gear either. It's not like we are in the Pacific Northwest. Here rain is only an occasional nuisance. Nevertheless, it's something I wanted to figure out, just in case.....you never know what you might get on any given race day and with the Texas Independence Relay now only 8 weeks away I want to have a tested plan for dealing with wet weather running. So I dug deep into my closet for an old windbreaker I had purchased 25 years ago when I moved to Mexico City. The need there was to stay dry during the inevitable showers of the rainy season. Amazingly, and despite the garment not being any reputable brand I could recall, this windbreaker worked fine for me in the modest rain of the other night.

Cotton sweat pants and two layers of technical shirts, a long sleeve over a short sleeve, kept me warm, especially the upper torso. However, the most important clothing I wore for that wet night run was a great pair of wicking socks. It's funny, I just read from an amazing ultra-runner's blog a comment about his brother, who had come to run some miles with him. He remarked on the cotton t-shirt his brother ran in, along with his cotton socks, describing this as vintage '80s running attire. Yes, I remember, and thank goodness I now know better. Some of this knowledge I picked up during my pre-runner days. Hiking and backpacking gear has also migrated towards engineered synthetics and wicking blends. These things really do work and I encourage anyone who is serious about running to outfit themselves in good gear. I currently have three favorite pairs of running socks, and I think they are all made for the "Sock Guy", a company which specializes in high quality socks for runners and other athletes. I came away from my recent rainy night run with my sweat pants soaked from the knees down (a city bus had driven by and splashed me) and with water logged shoes. But my feet were relatively dry and comfortable. The wicking works.

Two of my three favorite pairs of socks came from the Texas Independence Relay. They have also rewarded the runners of their events with very nice wicking t-shirts. This is a model which more race organizers need to follow. How often have we come away from events with cotton t-shirts, sometimes not even very well made? Kudos to Carroll Voss, who has always made a point of giving good quality shirts to his race participants. This was not always the case with the pre-Rock'n'Roll San Antonio Marathon. On the other hand, the Rock'n'Roll finisher shirts are first class (3M Half Marathon, pay attention!). In a moment I will climb down from my soap box, but not before noting that race directors could do wonders in educating runners by spending just a little more on the shirts. Please, please, no more cotton race rewards. Not all fibres are equal, nor are all socks equal. Do yourself a favor and buy a few pairs of socks from the Sock Guy. You won't regret it.

Day 9: Milestone Celebrations!

2010-01-10T01:27:00.003-06:00

Day 9: Milestone Celebrations!

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Fair Weather Runners Anon

2010-01-09T01:20:00.007-06:00

Hi. My name is James and I'm a fair weather runner.

How many of us are there? We claim to be runners, even addicted to running, yet when the weather turns into serious heat, or numbing cold, or the wind blows strong, we take the day off. A day then becomes two days, or even a week if in the middle of a Texas July heat wave. We lose our gumption and find ourselves drifting out of running shape, often at times critical to training for the next race. I'm guilty, and that's why I've joined Fair Weather Runners (FWR) Anon.

Summertime in Texas can ruin one's best intentions. Those who are not afflicted with FWR syndrome can get themselves up at 5:30 AM to go run while the temp has dropped to 82. I don't run early in the morning. Instead, I look at the 99s or 100s on the thermometers and say no, maybe tonight at midnight. In truth, that's when I do a lot of my hot weather running. If ever I cross paths with the "real" 5:30 AM runners, it's because I'm just finishing a long 15 or 18 miler and they are just starting.

As hard as it is to run in high heat, it's even tougher for me when the air begins to chill. I'm more likely to run with the mercury at 100 than at 40, especially if that's 40 with a wind blowing. I just don't seem to have it in my constitution to run in such brutal conditions (lots of snickers from the Yankee runners). Give me a nice Fall or Spring day, 50 degrees, and I'm in Heaven. Too bad, but Heaven only lasts a few weeks where I run. Here in South Texas we endure Summers which are 5 or 6 months long, then we get the bookend seasons of Spring and Autumn, maybe 2 months total. And finally the north winds begin to howl and its Winter for a couple of months. But wait, let me do the calculation: 6+2+2=10. Hmm...where did those other two months go? It's math like this that keeps me running at a 10:30 pace rather than 9:30. It's a disease, yes the dreaded FWR affliction.

That's why I finally joined FWR Anon the other day, and it's why I ventured out this afternoon while the temperature hovered between 32 and 34 (that's Fahrenheit, thank you). You know, it wasn't too bad. Of course, the wind had stopped blowing and the sun was trying to melt the overhead clouds. Seven miles I logged. Here's how. Layers. I don't own cold weather running gear, so I improvised. My ensemble started with cotton long johns under cotton sweat pants. This worked today because the humidity was very low. Up top I wore an underlayment of my favorite new garment, a snug fitting Under Armour short sleeve shirt engineered for warm weather. Over that I wore a medium weight long sleeved shirt made of a cotton/polyester blend manufactured into a "Dri-Balance" fiber. Finally, a third layer of a wool vest which I've owned since I used to live in Mexico. The proverbial cherry on top was a wool/acrylic blend stocking cap. As we hear about everything else, the Devil is in the details. I wore thin, tight-fitting gloves which were passed out at some cold weather race within the past year or two. I don't know what they are made of, but without them I don't think I would have managed the 7 miles.

I swear by so-called technical apparel. Years ago I would run in cotton, mistakenly believing a natural fiber was better than polyesters or acrylics. I no longer make that mistake and I would recommend to anyone serious about running, biking, swimming, whatever your sport, that you spend the extra money on a good "wicking" fabric. It's one of the best things you can do for yourself. So why am I running today in cotton long johns and cotton sweat pants? Because I've never invested in cold weather running gear and, of course, the fact I've just admitted: I'm a Fair Weather Runner. I'm out of the closet!

Will today's run at 34 degrees turn things for me? I want to say yes, but I know like any other "addiction" there will be relapses. I may fall off the wagon tomorrow. On the other hand, with the 3M Half Marathon two weeks away, I can't really afford to go missing on my favorite running routes. And now that I've got at least one layered ensemble that works I'm more likely to press on through the cold week ahead.

It's times like this that I recall talking to a Minnesota runner one January as we ran side-by-side at the Black Gap 50 in Big Bend. "What's it like to train in Texas in the Summer?" he asked. "Tough," I replied. "I never go out if it's hotter than 98." (Almost true. Last Summer I did one afternoon run when it was 102.) The Minnesotan responded: "My running buddies and I have a deal that minus 18 is our point of no-go." I was too stunned to even ask why it was -18 and not -20 or -15. Even today, as I go boldly into the less than fair weather of 32 degrees, I know that confronted with 20 or 25, or a North wind of 25 mph, I'll tumble quickly and without ceremony from the wagon of Fair Weather Runners Anon.

3M Half Marathon

2010-01-07T00:58:00.006-06:00

It's countdown time towards everyone's favorite half marathon - the 3M Half Marathon in Austin. For good reason this race holds a special place in my heart. It was the first long race I ran and the experience buoyed me for running my first full marathon 10 months later. Any time the 3M comes up on conversation with other runners, the reaction is almost always - yep, one of my favorite races. Why? Besides their deserved reputation as having one of the best "goody bags" of any race, anywhere, the 3M is in Austin, where the running culture is high. The course is overall downhill, making it a good race for setting a personal record (PR). In fact, my PR for a half marathon was set in 2008. Don't laugh, it's 2:16:22. I will ever be the first to admit that I am not an especially competitive runner. However, that doesn't keep me from plotting a new PR in 2010, maybe a 10 minute per mile pace which will put me across the finish line at 2:11:05.

Last year I ran the 3M as a relay with Zenna James and we turned in a respectable 2:02:58. The order in which we ran our legs is misreported in the "official" results from 2009. Zenna ran the first leg at a 9:48 pace and then I brought it home as the anchor, turning in a 9:00 pace. At some point Zenna asked her mother if she thought I was competitive.

"Don't know," she replied, "Why do you ask?"

"Because he ran his leg faster than I ran mine."

Apparently Zenna also thought I seemed a bit competitive when we would train together. I only remember once when we sprinted the final 60 yards or so at the end of a 4 mile run. Of course, she beat me, as you might expect. She was 21 at the time; I was 60. I bring this up for only a couple of reasons. One, as I mentioned, the 3M is regarded as an opportunity to run fast, or at least faster. What Zenna never knew is that with the exception of a hill or two the second leg is probably the faster part of the course. I simply took advantage of it. Second, we all have our reasons for running. I've been at it for a while and I think I can credit the sport with helping me over several hurdles mostly related to aging. I feel great when I run. My doctor tells me it's the best thing I can do for myself in combating the health issues which begin to come into focus when you round the 60 year mark.

In the case of Zenna and other young runners, life is more complicated and I imagine the time investment in running or whatever fitness regimen is preferred is easily deferred. "We'll get caught up later," is what I fear the younger people are saying. That's what I said when I was their age. Today, my doctor tells me that most of the health issues he is concerned about when he looks at recent blood work I had done reflect damage done many, many years ago, when I didn't exercise or watch my nutrition. The bottom line here is that if there is anything competitive about me, besides the fact that I love to challenge my own PRs, it is my desire to set some sort of example for any who might be watching me. If I can slog out 20-25 miles per week, you can too. This is SO important to anyone, at any age, but if you are one of those younger runners still wondering if it's something you really have time to do, consider this an investment in good health now and a lot fewer health issues as you grow older.

See you on the street, jogging, or at the next race. For the record, there is a 5500 runner cap for this year's 3M. As of today, January 7th, they are at 4,126. Don't miss the boat.

Happy New Year 2010

2009-12-31T23:30:00.003-06:00

As we count down the final moments of the old year and prepare to step into the new, maybe even a new decade, depending on whether you celebrated the new millennium in 2000 or 2001, it's good and customary to reflect on the year almost done and perhaps, if we are smart, project what we've learned in 2009 to what we want to do in 2010.

Highlights for me in 2009:
Ran the 3M Half Marathon in Austin as a relay with Zenna James. This gave Zenna a good introduction to something beyond a 10k while not having to run much more than a 10k. Relays, with the right teammates, are mega fun.

Ran the Texas Independence Relay (TIR) with our mostly musician team and broke our time from the previous, inaugural, year. The experience enhanced my regard for this as one of my favorite races.

In May it was the Beach to Bay with three new runners. Thank you Zenna, Tony and Carina. This is a different experience each year and I am sure 2010 will have its own twist too.

July was a down time for a couple of surgeries, not athletic injuries, but giving me a slight overhaul which definitely makes running even more fun than before.

Back on the road after a few weeks down time, the weather is frightfully hot and dry. I ran Carroll Voss' Sunrise 10k in August, a good race and a good measure. Also hilly and a real challenge. I then ran a 20 miler at Ft. Sam Houston in September. This beat me up pretty good, but also kicked by butt into continuing to make up for the training time lost with the surgery and recovery.

Rock'n'Roll San Antonio in November was a reality check for the event, in only its second year, and for the large field of runners. Those who are veterans of San Antonio running suspected there wouldn't be another year of "ideal" racing weather as in the 2008 race, and Mother Nature proved them right. The tough conditions tested every runner, but it was still a thrill. Even more thrill was that Zenna competed in her first half marathon and my nephew-in-law Bill Bittick ran his first marathon. Congratulations to everyone!

It's not all about me, you know. I took huge pride in watching from afar my TIR teammates Dorian and Fred Ramirez extend themselves into the Cozumel (Mexico) Ironman. Congratulations! You made us all proud.

I give thanks for having the health to continue running in 2009. I turned 61, which is both sobering and challenging. I hope I'm allowed to run another 20 years. At the same time I wish all of the best for another of my TIR teammates Steve Hager as he rehabs an Achilles injury. Take it a step at a time, buddy, and meet us in Gonzales for TIR 2010. And that reminds me. I finally met Joy and Jay Hilscher, whose vision and superb organization bore the fruit which is the TIR.

Finally, in 2009 I took in a mother dog and her 8 newborn puppies. She died, and my heart fell further with each of the puppies who left (2 went to new homes, 1 strayed and has yet to be found, and 1 was hit and killed by a car). Of the 4 puppies remaining, now adolescents, 3 love to run. They are each becoming a part of my regimen and this will surely continue into the new year.

Enter the New Year:
Thankfully, we don't shed off the old with each change of the calendar, despite the traditional Father Time being replaced midnight December 31st with an infant New Year. We have the good fortune of carrying wisdom and accrued conditioning into the new year. Those of us fortunate enough to have run through 2009 injury free give our individual and collective thanks for 365 days which now propel us into the next chapter. Those who were injured go into the new year with the gift of determination and the value of lessons learned.

I look to the New Year with best wishes for my fellow runners. Congratulations to those who took important first steps to the fitness and satisfaction which comes with committing to and staying the course towards a healthy life. May the year bring us all mega-miles of pleasure and good health!

Talkers and Doers

2009-12-26T00:49:00.004-06:00

I've been around runners long enough now to know there are some who talk and some who do. Few runners will remain silent about their latest race or their latest long run. It's understandable. We're proud of our accomplishments and, who knows, our talking about it just might prompt a listener into action. We all hope that our talk (some might hear it as bragging) will get a non-runner to become interested in running, or at least some aerobic level of walking. More often, our talk is heard by other runners. I guess that's another of our intentions: to find someone with whom to talk shop. But sometimes we talk not of what we have done, but what we plan to do. The question this raises is how often does future tense become past tense? In other words, how often does our talk become action?

Last weekend I was listening to Car Talk on NPR, more specifically on Texas Public Radio, and a caller to the program prefaced her "car talk" with: "I just got in from a 14 mile run." This information had absolutely nothing to do with her car issue for which she was seeking advice. It was just something she blurted out. I'm certainly not the only runner who heard her mention her 14 miles. We all speculated on what race she's training for, how fast did she do it and finally, on when we could get out and run a 14 mile loop as she had described. It sounded like a great idea to me and it's been on my mind ever since.

That same weekend I ran into my nephew-in-law who had run his first marathon recently at the Rock'n'Roll San Antonio. Bill is a good runner for as big a guy as he is. He ran 25 minutes faster than I did; of course, he's 25 years younger than me, too. Bill and I met at our family Christmas gathering and I could see those around us look for other conversations when Bill and I began runner talk. What's your next race? How much have you run since the marathon? These sorts of things. I encouraged Bill to sign up for the 3M Half Marathon next month (January) in Austin. It's a great race, overall downhill, an opportunity to test your speed at a more reasonable distance than a marathon yet still a challenging distance.

"I'm thinking about it," Bill said.

"I just signed up," was my reply.

"I'm thinking about a 10 mile training run this week," he said, "to see if I'm ready."

"Me too," came my reply as I remembered still the suggestion earlier in the day of a 14 mile loop.

As I said, many runners are filled with best of intentions but aren't always good at paying it out. That's what was on my mind when I started a run this late, chilly afternoon. My thought was to run 4 or 5 miles. But it felt pretty good, I dressed right for the chill, and within a couple or three miles I decided it time to put up or shut up about a 10 miler. It wasn't fast, it wasn't pretty, but it's the longest I've run since the marathon 5 weeks ago and puts me on a good trajectory for next month's half marathon.

How about you, Bill? Are you a talker or a doer? How was your 10 miler?

Big Bend Ultra to Return in 2011

2009-12-15T18:26:00.004-06:00

See that picture of me in the right column? That's taken at the finish line of the Black Gap 50K back in January of 2007. I have run this event twice; it falls under the heading of favorite races. That's why so many of us were saddened when race organizer Carroll Voss was forced to cancel the race in 2008. It seemed at that time the race was finished for good. There was just too much disappointment for Carroll to continue struggling with the difficulties of putting on a quality event in such a remote setting.

Well, I have it from Carroll Voss directly that the Big Bend Ultra Run lives again and though it won't make it back for 2010, it is a definite GO for 2011. Mark your calendar now for January 16, 2011. That's Martin Luther King weekend, the traditional time for the last two races which were run. Personally, I think this is a great time to go out to Big Bend National Park and run a race. Here's why:

The weather will be cool to cold. Throw in a goodly helping of the unknown and it makes for an exciting event in which Mother Nature might throw in a cold front, rain, sleet, or lots of sun with indescribably blue skies.

By mid-January the holiday crowds have moved on. This means more available accomodations for those who prefer to sleep on a bed rather than in a sleeping bag. In fact, Carroll tells me there will be some additional rooms available in Terlingua which have not been there in the past. Personally, I enjoy staying in my tent in the little tent village which sprouts out of the group campground at Rio Grande Village. The race organizers provide transportation to the starting line on race morning and transportation back to Rio Grande Village after you finish the race.

The Big Bend Ultra Run is either a 50k (31 miles) or 25k (15.5 miles). I have run the 50k each time, as much for the opportunity to run through the somewhat spooky "black gap" as for running an "ultra" distance. That said, I am sure the 25k course is spectacular also. The races have a common start line (and a common start) and a common finish line. I can't imagine a more spectacular finish line anywhere. You will say wow.

Carroll Voss promotes the 50k as a logical distance for testing the so-called ultra distances (anything beyond the 26.2 miles of a marathon) and I concur. If you are looking for a distance challenge but are not yet ready to chew on a 50 miler, this 50k is for you. It is run on primitive road, rough but mostly passable for high clearance vehicles. The breathtaking scenery and the sense of isolation give a special character to this race. Support is excellent as is the company and the pre and post race outdoor dining. Let's welcome back this great race with lots of runners. The details will be evolving over the next few months, but consider this post as an unofficial official notice that we will be racing come January 16, 2011.

Top Running Play List in Dallas

2009-12-08T01:20:00.002-06:00

They're getting ready for the White Rock Marathon in Dallas on December 13th. Wish I could run it. Here's a top dozen running playlist from readers of the Dallas Morning News. Enjoy....
Readers offer picks for White Rock running playlist | News for Dallas, Texas | Dallas Morning News

Gifts for the Athlete on Your List

2009-12-07T15:24:00.009-06:00

Alright! The term athlete is a loose one, but according to Shelly Campbell, a local triathlete and coach, you qualify as an athlete when you start to "do it." So....if you or a person on your holiday gift list have begun a fitness regimen you now qualify as an athlete. This might mean regular trips to the gym or logging mileage one way or another out of doors (and I don't mean in your car!). Congratulations for making that important commitment to exercise regularly and eat more sensibly. Keep it up! And if you are one of those who waits until New Year's Day to make a fitness resolution, why not now? Those resolutions place a lot of pressure on you and, truth be told, they rarely succeed. So why don't you get started now, or at least on Christmas Day?

If you are making a list and checking it twice, here are some giving ideas for the athlete on your list:

Heart Rate Monitor - This is one of the most useful tools you can have for getting the best out of your workout, whether it's on a treadmill, an exercise bike, elliptical trainer or, better yet biking, running or swimming. With a bit of planning you can learn what your heart rate is telling you about how hard or light your workout is. Data from the heart rate monitor can tell you to step it up, hold current pace, or slow down, depending on your fitness goals. Most monitors come as a watch, which in turn can be a full function chronograph, a fancy name for a stop watch. Though they might be a bit intrusive for some, I think the systems which take their data from a strapped-on sensor around your chest work the best. Read the linked reviews for more information. $50-$150, depending on the features.

Nike+iPod Sport Kit - This is a gift for the runner who likes to listen to an iPod while running. A sensor seats into specially designed Nike running shoes, a receiver plugs into the iPod, and the two communicate distance and pace. There are plenty of user configurations which can make this a pretty sophisticated tool, plus the data which is generated during a run can then be uploaded to Nike's Nike+ website for storage and analysis. Bottom line: these are a lot of fun. $29

Nike+ SportBand - If you don't run with an iPod, the Nike SportBand works pretty much like the Nike+iPod except the sensor in the shoe sends its data to a receiver on your wrist. $59

Garmin Forerunner - GPS is not just for automobiles. For the serious runner, biker or hiker, the Garmin series of Forerunner products are excellent training and informational tools. Using the same technology which powers automotive GPS units, the Forerunner measures distance and speed while also tracking the elapsed time of your workout. This is the most accurate method for measuring distance and, depending on the features which are included, the Forerunner products can also record your route and analyze your heart rate. There are myriad models of Forerunner at many different price levels. If you can afford it, the more fully featured units are the way to go. $112-$352

RoadID - This little company has some great items for runners and cyclists, including their popular wrist or ankle ID straps. I never go for a run without strapping my ID around my ankle. These just might help save your life in the event of an accident. Here's how they describe one of their products:
The Wrist ID Sport is the perfect piece of gear for every athlete. Like all our IDs, it can be laser engraved with your emergency contact information. It comes standard with two 3M reflective stripes to enhance your visibility when training in the dark. The Wrist ID Sport is available in six colors and both Original and Interactive versions. $20

Amphipod Reflective Xinglet - Amphipod makes a whole line of products for runners and cyclists, including various reflective articles for the out late runner or walker. I'll admit, these look a bit like the wide suspenders your grandpa used to wear, but for me they are more comfortable than wearing a full reflective vest. Don't run again at dusk or after dark without wearing either a vest or this innovative product from Amphipod. $25-$30

Workout clothing - It you're like me, you hate for someone else to buy shoes or clothing for you. This is especially true for athletes. You will probably do better to give your athlete a gift card and send them out to a quality sporting goods store. For runners, get them a gift card from a store which caters to runners. For cyclists, a store which serves cyclists. I swear by this and believe you will too once you've gotten the attention and knowledgeable advise which comes from the experts. My other advise regarding clothing is to buy items which use the latest "technical" materials. No one should run in cotton any more, nor in cheap synthetic fiber. The top manufacturers are the ones to go with: Nike, Brooks, Saucony, etc. Again, go to a specialty store for the best selection and highest quality. $5-$100s

3X3

2009-12-06T02:17:00.000-06:00

Walking all four dogs at once has now become a manageable task, though Larry tugs at his leash, driving forward with those stout back legs of his. Now and then I have trotted with all four dogs leashed, but anything much beyond a brisk walk is outside of Miss Petey's range. I think she may have a bit of hip displasia, which in turn makes it more difficult for her to be as athletic as her brothers. Of course, I could also conjecture that she is simply more "feminine" and is more comfortable deferring to her tuxedoed siblings. She is definitely no Annie Oakley, though lately Petey has shown some dance moves which are beyond anything her brothers can do.

Larry's tendency to pull ahead when we walk suggested that I try him one more time running on a leash. My intentions this afternoon were to go out alone with Larry, just to test what he would do, but the leashes have now become a signal to them all that there is some activity planned and they all become giddy with anticipation. Petey, being aloof as she sometimes is, was into her own world in the back yard, such that I decided to go ahead and see if we could manage a little jog as a foursome, three dogs and their master.

Leashes attached, the brothers tore through the front door, tugging in anticipation. I think they almost enjoy more this participatory activity than running willy-nilly free, though I would love to eventually be able to control them without the leashes. For now their attitude is "no leash, no obey" and it puts them into dangerous situations I would rather avoid.

Walking 3 or 4 dogs on leashes has been a learning experience for us all. The first time we tried it I was desperate to keep the leashes untangled. Now I have concluded that the leashes are going to tangle, become braided or plaited together, and that's alright. This same process works when we are running. The only rule I try to enforce is that they walk, or run, to my left, such that they are between me and the curb. This is my own runner discipline in play since I run on the left side of the street, facing oncoming traffic 99% of the time. I figure if I keep the dogs next to the curb there is less likelihood of their getting into the way of oncoming cars. It was a struggle at first to train them to this way, but they've now picked it up pretty well. The lesson there is to be consistent in my expectations and they eventually come around to my way of thinking.

To my pleasant surprise today all three of the tuxedo brothers found a pace they liked: my pace. No one complained, though Larry did tug a bit at first. My next question was what sort of endurance they would have since Larry was new to this. Pepe and Bert have run with me several times and can now manage 3-4 miles. I kept an eye on Larry and he just kept going, not seeming to tire. Bert is still the one who will finally fall back a little bit. I slow the pace and he does fine. They all still get curious about what's going on around them, but I try to keep them focused on running and they are becoming more attuned to that with each run. They are good dogs and will eventually run some races with me. Today we managed 3 miles.

The San Antonio Roadrunners (SARR), sponsors of the Turkey Trot over at McAllister Park, allow dogs at that event. In fact, I saw one runner with a Greyhound, I would guess a racetrack rescue dog. I wouldn't want to keep up with him, nor am I sure my dogs are ready for that either. Also, the crowd of 2 thousand plus would spook them and they are still not ready to be around other dogs. That's a hurdle I hope we can clear soon, perhaps through further visits to the dog park.

As I write this all four of my pooches are chowing on the biggest bones they've seen yet. I gave each of them a pig's femur. I hope this activity will keep them occupied for awhile, though I see that Pepe has already worked through one of the ball joints on his bone and I hear the others all dutifully gnawing away. I'm still more amazed at the power of their jaws than the power of their running, though bit by bit their running athleticism is emerging. Like master, like dog, at least I guess that's what they say.

Pepe meditating.

The Next Race

2009-12-02T19:18:00.008-06:00

I wanted to title this post Planning Your Race Card but worried about the erroneous assumptions which would be suggested. But the fact is, I do mean planning your race card, and it has nothing to do with ethnicity, but about .....well.....races. I guess I could find motivation to train without a next race on the horizon. After all, we do this for our well being, for our health, and as an excuse for eating ice cream. When I used to be a drinker I would reward myself with a beer for every mile. You pretty much break even on calories burned and calories consumed. I haven't calculated yet the ratio of miles to dips of ice cream, but I have switched to a lower fat, fewer calories ice cream.

But back to the original topic, planning your race card. I train better if there's a race on the horizon and I brainstormed through today's 6 mile run where and when I want to run the next several races. On the near horizon looms the 3M Half Marathon in Austin. I love that race. It's the first distance race I ever did and it gives me a good measure of what I am gaining or losing with each passing year. Right now I feel pretty good about running a new personal record (PR) in January. This will keep my training honest and it might even prompt me to do some speed work on the track. After the 3M, the next race on my schedule is the Texas Independence Relay (TIR), as much a logistical challenge as a physical challenge. I look forward to it.But that leaves open the month of February and here I am toying seriously with attempting the 50 mile Rocky Raccoon over at Huntsville, Texas. I would never have thought about my race history as being a resume, but that's how Carroll Voss refers to it. I like the idea. Thus far my resume includes too many 10Ks to recall the number, 3 or 4 half marathons, 6 full marathons and 2 50K ultra marathons. The Beach to Bay Relay Marathons have been fun, ditto the 2 TIRs. Still lacking on my resume is a multi-day race run in stages (Marathon des Sables is an exotic example - 145 miles total, run over 6 stages in 7 days, across the Sahara) and the more extended ultra-marathon distances of 50 and 100 miles. This, of course, is where Rocky Raccoon comes into play, maybe. I still haven't decided for sure, but it's definitely playing with my mind. Hmmm...

Then there is something completely different but which might trump one or two running events. The idea of scaling the Pico de Orizaba, an 18,490 foot mountain in Mexico, seems to be moving up my short list of potential adventures. While I lived in Coatepec, Mexico, a small coffee producing town in the State of Veracruz, I was ever in the shadow of the Pico. The first thing I would do every clear morning was climb a ladder to the roof of my house and stare in awe at Orizaba, a classic snow and glacier clad former volcano. It's beautiful. But I have always wondered what the view would be from the top. Is anyone else curious? Want to hire a guide and climb it? It's the 3rd highest peak in North America. The climbing season for the Pico de Orizaba is late December through February, so this is an adventure which may have to wait another year. As we used to say in Mexico, "vamos a ver," "we will see."

So, my race card is still incomplete, but it will fill ever the weeks and months ahead. This is what keeps me an honest runner.

Cozumel Ironman

2009-11-30T14:31:00.007-06:00

So we think a 10K is tough, or a marathon or half. Welcome to the world of the iron men and women. Since I began running regularly about 6 years ago, this has been my principal form of exercise and recreation. I like it and I'm stubborn enough to have had some modest success at distances I would previously have never imagined being within my reach. In my 20s and again in my 30s I would pretend to be a runner, thinking one day of running a marathon, that is, a 10K. I'm afraid that's still a prevalent misconception amongst the uninitiated. Friends will query of me: "How long is this marathon you're going to run?" Answer: marathon - 1. a foot race over a course measuring 26 mi. 385 yd. (42 km 195 m). Of course, the next option is: 2. any long distance race.

A couple of years ago I decided to try my hand at triathlon. At that time (and perhaps it still is) the sport of triathlon - swimming, bicycling, and running - was one of the fastest growing recreational sports in the country. I came into the sport clueless, really. In this case, I was the poor newbie asking: "How long is a triathlon?" The internet came to the rescue as I learned there are different grades of triathlon, ranging from a sprint distance (750m swim, 20km bike, 5km run) to the Olympic distance ((1.5km swim, 40km ride, 10km run) and beyond. The grand-daddy of all triathlons is the Ironman. This demands of the athlete a swim of 3.8km, a 180 km bike ride, and a marathon run. Translated into miles, the distances are swim 2.4 miles/bike 112 miles/run 26.2 miles/total 140.6 miles.

My career as a triathlete only lasted a year, though I may return to the sport at some future time, and the only race I competed in was at the sprint distance. This gave me plenty of respect for those who stick with triathlon. It's funny. Triathletes are often people who became frustrated with marathoning. When I tell them I run marathons they at the very least feign awe. "If you can run a marathon, you can complete a little ol' triathlon," they say. Don't believe them! This is a tough sport and one which requires superb discipline.

This is why I am still slack-jawed in awe and envy at the accomplishments this weekend of my friends Dorian and Fred Ramirez. While the rest of us ran a Turkey Trot (at best), Dorian and Fred were in Cozumel for the realization of their dreams of completing an Ironman competition. They proved it: dreams do come true. Dorian finished her first ever Iron(wo)man in 14:26:55 while Fred finished in 15:34:50. Congratulations!

I've known Fred and Dorian for a number of years. Dorian is a lawyer who is also a cellist with the Mid-Texas Symphony. Fred is an engineer who in his undergrad days at UT Austin played the Euphonium in the Longhorn Band. Our team of musician runners from the Mid-Texas Symphony has included Dorian and Fred as we have competed in the Beach to Bay Relay Marathon in Corpus Christi (which happens to be home for both Dorian and Fred) and the Texas Independence Relay. I know their story of transiting from out of shape (Fred described himself as a couch potato) to being two of the most fit people I know. Though I won't pretend to give a blow by blow of how they did it, I will say that they moved towards their goals in measured steps. It has taken them 3 or 4 years to graduate to Ironman and now that they have made it I suspect they have their eyes on something beyond. I consider myself lucky to have them on my team.

Turkey Trot 2009

2009-11-26T19:56:00.005-06:00

Although there is something not quite right about a run which is taken by many just so they can load up on calories at their later in the day Thanksgiving Feast, the Turkey Trots which are becoming more and more popular across the country do offer opportunities to "do the right thing." In the best light, a Thanksgiving morning trot of 4 miles, or so, is a superior alternative to turning off the alarm clock and simply sleeping in. And yes, it does allow the runners and walkers to burn some calories and maybe to even begin their new year early with a resolution to exercise more. If we must cast out a bait to get people off the couch and into some athletic shoes, a turkey trot, or a fun run, as this might be called on a different day, may be the ticket.

For me, these runs pretty much represent all of the above. I know my tone was derisive when I suggested these runs were simple justification for the calorie binge which is so often our Thanksgiving feasts, but let's get real. I do like a good feast and you do too; rarely are these low-cal affairs. This is my second year to run the Turkey Trot, sponsored by the San Antonio Road Runners, and I've been impressed both times with the large turnout. Race organizers estimated today's run/walk attracted some 2500 participants.

For the second year in a row I ran the turkey trot with Zenna James, a young runner who a year ago was just beginning to run with me from time to time. Four miles was ambitious for her a year ago, but she had higher aspirations - to run the Rock'n'Roll Half Marathon in 2009. Her running year had its peaks and valleys, but race by race she came closer to the half marathon. We ran the 3M Half Marathon last January as a relay, calling ourselves James² - you know, my first name is James and her last name is James. Zenna then ran a leg of the Beach to Bay Marathon Relay in Corpus Christi in May and finally the 10 miler at Ft. Sam Houston in September. An aspiring runner learns something from every race, even from every training run, and Zenna learned some valuable lessons with each of these experiences. She capped it off with the Rock'n'Roll, running on that day a longer distance than she had ever run before. She deserves to be proud of her accomplishments; today's running of the 2009 Turkey Trot gave us both a chance to reflect.

All of this is to say that a turkey trot, or the next 5 or 10k on the calendar, might be the start of something new for you if you accept the challenge. Don't just be a spectator! Run, or walk, as an active stage of your new fitness regimen and maybe you too will be running next year's Rock'n'Roll San Antonio.

What Now?

2009-11-22T03:07:00.003-06:00

It's been a week now since the Rock'n'Roll San Antonio Marathon and Half Marathon. How have you used the time? For many, post-race is an opportunity to reconnect with family, get caught up at work, kick back and take some time off your feet. But how much of this do we need? There is still a rough formula which one sees from time to time, a formula which advises to take one day off for every mile you raced. Well, this was my 6th marathon (plus a couple of 50Ks) and I've NEVER taken a month off from running after a race.

"Well," you might say when you've looked at my race time, "you don't really race. The rule wasn't written for runners like you."

To which I reply, "No offense taken, but I used up as much of my body in my 5 hours on the course as the runner who managed the distance in 4 hours."

This discussion can go on ad infinitum, but I see no point to it. We run because we love to run, fast or slow matters not. So let's get back to the point, that being that anyone who loves running is not likely to take a month off from that which they love in order to recover. Even more to the point, the competitive runners and especially the elite runners don't take off a month. The truth is, none of us should.

Every runner has to find what works for them. But I would encourage all to get out and test the legs the week after the marathon, or half marathon. I noticed some tweets from runners who got back to light mileage the day after marathon weekend. If you can do that, I guess it's OK, though I'm not sure it's prudent. I intended to lace up my shoes on Wednesday, but there was still way too much catching up that I needed to take care of. I could stand it no longer on Saturday as I finally dropped the stacked up tasks at hand and jogged a light 2 1/2 miles. Although the soreness in my legs is now gone, I could still feel that the muscles weren't very well fueled. That is the more obvious purpose of recovery, and we manage the refueling by refueling. Is anyone else still feeling famished? My calorie consumption has been on the high side since the race, and I guess that's another good reason to get back to a moderate mileage routine.

I find it helpful to put my sights on another race. There's no better motivator than a 10K or half marathon on the horizon. A few years ago I jumped right into a half marathon only 2 weeks after a marathon, and I did OK. On the other hand, if your are still feeling sore, tight, low on energy, go ahead and take a few more days off. But I beg of you, don't let these recovery days become weeks or even months. Keep in your mind how great it feels to be conditioned after months of training. We lose it if we don't keep ourselves motivated. I hope to see everyone out there again, soon.

I leave you with a motivating point which I read in the publication Inside Texas Running. Ironman competitor Lisa Tilton McCarthy observed: "....at the end of the day, it is not about the results but about the experience of the event."

Amen.

Meet Joy and Jay Hilscher

2009-11-20T15:00:00.004-06:00

I'm still reflecting back on Rock'n'Roll weekend and how quickly it flew past us. The training months go on forever and most of us are about to renew our training for whatever the next event might be, maybe a Thanksgiving Day turkey trot, another marathon or half. But isn't it amazing what a whirlwind we were swept up in the weekend of November 15th? Let's cherish those memories and the many other things we learned about ourselves through the challenges we jointly undertook.

I was thrilled to finally meet Joy and Jay Hilscher at their Lone Star Relays booth at the Expo. If Lone Star Relays doesn't ring a bell, you might know of Jay and Joy for the Texas Independence Relay (TIR). That's why I went out of my way to say hello. The TIR happens to be my favorite race. I've captained the Mid-Texas Symphony team through the race twice and am looking forward to the third race in early March 2010.

Actually, I think I have said hello to Joy at the TIR finish line each time (they are hands-on organizers), but this was my first time to shake Jay's hand and thank both of them for the wonderful relay they brainstormed. They are now branching into sponsorship of a couple more relays, the Hillie Billie Relay around Canyon Lake and the brand new Capitol 2 Alamo (C2A) Relay scheduled to debut next August. These now reside, along with the TIR, under the auspices of the new brand of Lone Star Relays. Check them out.

Thanks again, Jay and Joy, for the wonderful experiences I've had with my team at the Texas Independence Relay. Go Mid-Texas Symphony!

Finish Line Video

2009-11-17T09:08:00.002-06:00

What a great treat to find that the Rock and Roll Marathon has video of the runners crossing the finish line. You can check out Bill Bittick crossing the finish line with his daughters assistance, see James Baker pump his fists after crossing the finish mat, or look up anyone else you might have been following (like the mayor of San Antonio).

Starting Line Video

2009-11-17T00:53:00.003-06:00

Start to Finish

2009-11-16T15:20:00.001-06:00

As my sister Brenda and I drove the Rock'n'Roll Marathon course on Saturday we were reminded once again of what the distance of 26.2. miles really means. It's a heck of a long way. I can attest to it from the ground level. Feet running, feet running, feet running. Great beginning! I look ahead, down Broadway, and there are runners as far as the eye can see. I look back and see a solid mass of runners. This is the thrill of running in a field of 31 thousand. It always makes my eyes begin to tear. I'll admit it. I love running and those others who love running.

I took my place in corral number 20, shepherding Zenna, my sometime running buddy, as she prepared to run her first half marathon. Bill Bittick, my nephew-in-law, was here to run his first full marathon. He started in one of the faster corrals. Elbow to elbow with runners, Zenna and I moved slowly forward as the corrals of runners were started in a staggered manner which serves to spread out the field at the beginning. By the time we got our start signal the elites were rounding the corner into San Pedro Park, six miles away. When the runners in the last corral started their race the elites were almost half done. I wish I had a bird's eye view which would allow me to see this long, serpentine parade of running humanity.

Crowds along the way cheer and encourage, sometimes watching us dumbfounded as they wonder why in the world we were doing it. The half marathon of 13.1 miles is a distance the average person has never run. Those who do become the exception. It's what I have told Zenna over the months we trained. Maybe it sounds egocentric, but we do take pride in doing something that most peoples will never even attempt. A half marathon runs the body's fuel tank to about half empty. It's a great distance, and one which almost any able-bodied person can manage if they've trained properly. The 26.2 miles of the full marathon is a different story. It's not proper math, but it's the truth that a marathon is more than double a half marathon. The body exhausts its fuel and continues to run on grit and determination. I think it was Frank Shorter who said the marathon is only half done at mile 20.

A huge crowd greets us at the Alamo. The runners take energy from the cheers and begin the winding way through parts of downtown and eventually onto Euclid, Atlanta, Gillespie, Evergreen, off the tourist path. Residents of this old part of San Antonio watch, clapping their hands in encouragement. A turn onto McCullough takes the now endless procession of runners up a hill, turning on Craig and suddenly slowing as the grade becomes steeper. Finally, the hill gives itself up to a downhill turning onto Flores as San Pedro Park looms ahead. Banana Man, as you would imagine dressed as a banana, is there with his disciples passing out chunks of banana. The corner, littered with banana peels, invites my imagination to invent the iconic slapstick moment of slipping on a banana peel but no one does. Again the crowds cheer. Ordinary runners become heroes. We slap hands with the kids along the street. They smile and we take from the exchange a spark which gives the courage to continue on.

Huge crowds await us as we loop back through downtown. The canyons between the tall buildings resonate with the constant clap of shoes on the pavement, this giving a rhythm to the loud greetings from onlookers. Here determination begins to fuel our efforts. Still miles from any finish line, the runners harden their resolve, drink water, and continue clip clop, clip clop, clip clop.

This is how a marathon is run. One foot in front of the other. The splitting point on the route, where the half marathoners turn back into their final 3 miles, seems a betrayal to those of us who know that our finish line is still only a mirage. We have another lifetime of running ahead. The field thins dramatically as over 20 thousand half marathoners yield the longer track to 5 thousand diehards who begin to take to heart the messaging on many banners and signs: "Pain is weakness leaving the body."

Mother Nature was not particularly benevolent on this day. It was warm and it was humid. Mid-morning the clouds broke and the sun beat down on the thousands still running. A head wind buffeted along a stretch near Stinson Field. But the field of marathoners moved ever forward. By mile 18 I discarded my goal of 4 hours 45 minutes. This wouldn't be the day for a new personal record (last year I broke 5 hours - that's good for me). At mile 21 I knew I wouldn't crack 5 hours as I alternated walking with running. Finally I mustered the last of my resolve into running the last mile, struggling up the cruel hill just outside the Alamodome before turning to the finish line. 5 hours, 11 minutes, 14 seconds. I survive to run another day and, for sure, another marathon. See you at the starting line a year from now.

Excitement at the Start: (Terry Gildea)

2009-11-15T16:09:00.000-06:00

It was controlled chaos mixed with excitement this morning on Broadway. Runners of all shapes, sizes and skill levels headed toward Lions Field and their assigned “start corral” for this year’s Rock n’ Roll Marathon.

North of Mulberry Street, thirty UPS Trucks served as pick up stations where runners got their numbers, race shirts and assorted swag delivered in white plastic bags.

Each runner had his or her own rituals before the race: stretching along the fence at Brackenridge Park, strapping water bottles and energy food to their bodies and firing up a marathon mix on their mp3 players as they prepared to hit the pavement.

Plenty of runners sported the colors of their alma mater for the race. UT Orange and Aggie Red were everywhere in the crowd, but Trinity, UTSA and other schools were well represented. Some sported shirts identifying themselves with makeshift teams like the “Over 40 Crowd”

As the start time approached, Broadway south of Mulberry began to resemble Times Square on New Year’s Eve. Bodies squeezed together, packed up against the metal crowd control barricades, but the mood was bright and friendly. Large speakers on tall tri-pod stands lined Broadway on both sides of the streets belted out Bruce Springsteen’s “Born to Run,” and Journey’s “Don’t Stop Believing.” Then at 7:30 a.m. sharp the first start horn rang out followed by cheers surging through the crowd. Over the next hour, all thirty-four start corrals made their way to the start line and began their odyssey on the course. The 2009 Rock n’ Roll Marathon was underway.

The Half Way Point

2009-11-15T10:50:00.008-06:00

I have run "support" for my brother, James Baker, in several marathons. Previous marathons were smaller in number. Nothing could have prepared me for the mass of runners that showed up for the 2nd Rock-n-Roll Marathon. In addition to that, the support along the way is, for a lack of a better word, amazing. As a spectator, I have enjoyed hearing the bands and celebrations along the race route. In fact, I am being entertained by a band at the halfway mark in this marathon as I sit in the back of my van to submit this blog.

As a sister, I also feel a sense of pride in running support. Oh, my brother does all the hard work, but I enjoy the challenge of ensuring that I meet him in the correct areas, navigating a town that is not my "home". This year, my nephew-in-law, William (Bill) Bittick is also running his first ever marathon and I am happy to report that I was able to see both him and James at the half way point.

It is with pride that I cheered Bill on, giving him a loud yell and a "Hook 'em Horns". The smile on his face seeing that he had fans along the route was wonderful! I have no doubt that he has an even larger smile when he sees his wife and daughter along the race route.

It was with a little less enthusiasm, but no less pride, that I met my brother, the experienced marathoner. I had "business" to do, collect equipment and exchange the supplements that he utilizes.

Before I move on to the finish line, I would like to congratulate Zenna James in completing her first half marathon. As I sit here tracking the runners, I see that she finished in a tad over 2 1/2 hours. CONGRATULATIONS!

P.S. Elvis has not been sighted since the start line...

Waiting at Mile 13

2009-11-15T09:48:00.004-06:00

I missed seeing anyone for which I was looking at San Pedro Park, so have moved on to the next "spot". The sea of runners have thinned out considerably at this spot, as the half marathon runners have now split from the pack. While at San Pedro Park, the runners just kept coming and coming. I had next to no chance at actually spotting James, Zenna (who is running the half), or Bill.

In the interim, here is a picture from the initial preparations!

Elvis Has Left The Start Line

2009-11-15T08:54:00.003-06:00

It is awesome to see the Elite runners start the race, but it always gets more and more interesting the further back in the "pack" you get. There are always the people out to not only run for their health, but to emphasize their own individual style. Wonder if I'll see Elvis again?

So You Want to Be a Spectator

2009-11-14T02:32:00.003-06:00

Runners love a cheering crowd. It thrills us when others cry out full throated their support of what for most of us is a passion. So, line the route of the Rock'n'Roll San Antonio Marathon and cheer as if you were at a Spurs game. Here's where to go.

When Elite Racing's Rock'n'Roll race took the place of the old Marathon of the Americas last year, there were many who stood skeptical of what could be accomplished by the out-of-towners. Now, a year later, we know that Elite Racing brings a quality event to the Alamo City. Over 25 thousand runners stood at the starting line last year and this year promises even more! Just as impressive was the buzz which came with this event. San Antonio should be proud of itself for coming out and cheering the runners. Thanks also to the thousands of visitors, friends and family of runners who come from every state in the union and 30-something countries around the globe. The gallery last year was much, much larger that any I saw in my previous three runnings of the San Antonio Marathon. I am sure we will be met this year by crowds just as enthusiastic. Thank you San Antonio and to all the friends of this Sunday's racers.

Where to cheer? The starting line is impressive, for here you can feel the energy of 31 thousand runners buzzing before their take off. The sight of all those runners, curb to curb as far is the eye can see is something you won't forget. But if you choose the starting line as your viewing post, make your plans carefully for getting there. The location, on Broadway just south of Post Street, will present you with a challenge, maybe even a logistical nightmare. Please take a look at the street closures in order to understand the potential difficulties of getting to the race staging area. In fact, have a plan for getting anywhere along the race route. (Officially, race organizers encourage the public to avoid the starting area.)

Last year there was a nice and noisy crowd around the Alamo. You'll need to be there before 7:40 if you want to see the elite runners dash past. Then it will be a constant stream of runners of all sizes and all ages for about the next hour. This is a very long parade, indeed.

San Pedro Park is also a good place to gather for race watching. It's scenic, it's relatively easy to get there, and this is a good place to infuse the runners with a much needed boost for the long miles which loom ahead. Cheer loudly and often.

I was particularly thankful for the fans who gathered last year near Durango and St. Marys. This is a last refuge from sun and wind for the runners and your cheering will give a great boost to morale. The heart of the race begins here for the marathoners. The half marathoners are now over half way to the finish but their tanks are in some cases running low. Your support means a lot to them.

The race route makes a loop through the King William area, making this another interesting place for viewing the runners. Probably even better is around Durango and Alamo for here begins a stretch where the runners will pass twice, going south and then back north. Here you will see the contrast of runners with legs still relatively fresh at mile 11 with runners who have "hit the wall" at 20 miles and are into the final miles of the struggle to the finish line. This gives you a taste of the challenge these runners are facing and you will surely be impressed by the courage and determination exhibited here.

Some more good race watching is along the San Antonio River near S.E Military Dr. and Mission Rd., or where Southcross crosses the river. Finally, there is the finish line. If you have friends or family running the race, I can guarantee they will be happy to see you. Yes, they will be dog tired, but lend them a solid shoulder to lean on and a hearty congratulations and you'll ever after be a member of their team.

Cheer loudly, cheer everyone, and be prepared to be amazed. Thank you for supporting the runners.

San Antonio School Rock Challenge (Ernie Villarreal)

2009-11-13T20:25:00.000-06:00

The second annual Rock 'n' Roll San Antonio marathon will be this Sunday, November 15. Last year’s inaugural event was an amazing sight, first because reportedly more than twenty thousand people were together in San Antonio, and it wasn’t a Fiesta-like party of beer, turkey legs and fajitas. Secondly, the number of participants signed up exceeded the expectations of race officials.

Once again bands like the Amazing Echos who were at the corner of South Alamo and South St. Mary’s Street last year, will be playing different types of music and stationed at approximately every mile of the route.

This year, a new event has been added to the 2009 Rock 'n' Roll San Antonio Marathon activities. It’s the San Antonio School Rock Challenge created by the San Antonio Sports. For the past ten weeks, school children at area elementary schools in grades K through 5 have been on a running or walking training schedule.

One day several weeks ago, I visited one South San Antonio ISD elementary school as fifth grade students were in the middle of their P.E. class.Israel Lopez is the Palo Alto Elementary Head P.E. Coach. He says the challenge is a great opportunity to get children at this age interested in exercise.

“Using the Kids’ Challenge is a fun way for the kids to understand and get involved and especially fun because there’s a big hype right now with the Rock 'n' Roll Challenge, the Rock 'n' Roll Marathon here in San Antonio, the success from last year," Lopez said

Coach Lopez says many of the kids are excited about the Kids Challenge program because they remember many of their relatives running in last year’s Rock 'n' Roll marathon.

"It’s a good tie-in to get the kids moving. And how we attach it to the school, and we, as coaches, get out there and run with them and they just have fun.”

According to reports from the Center for Disease Control, twenty-four percent of children in Bexar County are overweight; the national average is sixteen percent. An additional twenty percent are at-risk of becoming overweight.

The CDCreport further states that obese children are at significantly greater risk for high cholesterol, high-blood pressure and insulin resistant type-2 diabetes. Coach Lopez says he’s aware of the obesity problem in San Antonio and they try to address it from the day the school year starts. But he says, they can only do so much at school and that the students are taught about eating right and fun ways to exercise.

One fifth grade student at Palo Alto elementary who is taking the health-wise information to heart is Desni Alvarado. She says the Kids Challenge is about both eating right and exercising.

“It’s about all of that because you need to stay fit and you need to run and eat healthy and cut off the junk food," Alvarado explained.

Alvarado says whether or not there’s a Kids Challenge next year, she’ll continue doing what she’s learned this year about being healthy.

"Yeah, I think we’re going to start continue it because you always need to be health and stuff. It’s not just for like elementary, and you go on and go on until like you’re older and stuff. You stay healthy, “ she said

The winds picked up as I spoke with Eric Lugo outside the gym. Also a fifth grader he says he’s changed his eating habits because of the information he’s learned at school. Lugo says he eats more chicken now, with an occasional hamburger. Lugo and Alvarado are among the hundreds of South San Antonio ISD elementary students participating in the Kids Challenge, which. by the end of the program. will have almost completed a marathon.

Palo Alto elementary P.E. Coach Israel Lopez says the students ran in increments of half to a mile distance for ten weeks, totally 25.2 miles.

"What happens in order to finish their marathon mile on November 13, they’re going to have a big pep rally celebration at South San High School at their track meet, and they’re going to get one child from each grade level one boy, one girl and they’re going to go ahead and bus them to the South San High School and they’re going to run, finish their last marathon mile there at the high school,” Lopez said.

R'n'R San Antonio Expo

2009-11-13T20:16:00.000-06:00

If the game has not yet begun, the pre-game is now in full swing. I just returned from the Media kickoff where we heard from some of the organizers and met local officials who play such an important role in inviting events such as Rock'n'Roll San Antonio to town. There's no doubt this is a mammoth effort, impossible without the behind the scenes organization. I am sure I speak for every runner when I say thank you for the foundation laid for Sunday morning's race.

We also heard a few words from several of the elite runners who will be at the head of the pack. Interesting to me was the talk of needing heroes, or role models, for those who are coming new into the sport of distance running. My generation still looks to the example of Frank Shorter or Bill Rogers. Their influence must have been pretty good when you look around and see all the Masters Running which is going on these days. Truthfully, though, I expect that whatever your age, if you are a runner, you also see Ryan Hall and Meb Keflezighi as sources of inspiration. Sunday, here in San Antonio, a few more role models will emerge.

Speaking of role models, I think as I ran last year's race I was moved equally by the size of the field and the thousands of San Antonians and visitors to SA who lined the route and cheered the near endless parade of runners. Most moving was the military veteran who ran so bravely on a prosthetic limb. If you need a role model, look no further than the numerous everyman/everywoman competitors who will be well behind the elite runners on Sunday.

The Expo itself was interesting and Friday was definitely the day to be there. There was no standing in line to get the bib number, tshirt and goody bag, nor were there any lines at the porta-potties already in place at the finish line. The Expo will be crawling tomorrow and patience will be a virtue. Also, as all race veterans know, bring plenty of patience to the lines for the toilets on Sunday. Keep the pre-race breakfast simple and avoid that second or third cup of coffee.

Good luck to all and welcome to San Antonio.

Guest Blogger 1 Is In San Antonio

2009-11-13T19:39:00.003-06:00

Drove into San Antonio today. Through a missed turn, I was actually on a portion of the course (Craig St). Hope it cools down a little and is less humid on race day, although today was a pretty day in San Antonio!

I am sure we will be driving the course on Saturday, as is typical. Looking forward to seeing the set-up starting on Saturday!

Runner Tracking

2009-11-12T19:48:00.003-06:00

There is still time to sign up for "runner tracking", a system which will send a runner's progress updates to your mobile phone. This service charges $2 for the first runner and $1 each for additional runners.

Last year you could track runners online from the Rock'n'Roll San Antonio website, but I haven't been able to get confirmation on whether they will offer that again this year. I'll have someone monitor that on race day and will post to the blog if it is a possibility. Otherwise, just check the R'n'R website to see for yourself. It should be apparent if they have the system up, or not.

Ever wonder how this is done? If you're a veteran runner, you already know that most timing is done by a chip which is attached to the shoe laces. Timing mats pick up a signal from the chip when you run over the mat. You'll see a mat at the start and finish, but they also put mats at various other points along the race route, partly to insure that no one takes a shortcut, but mostly so they can record progress reports, or splits, for each runner. Within the past 18 months a dramatic change has taken place. Timing chips are used less and less. In their place are durable paper D-Tags from ChronoTrack Systems. Where once you had to wait at the finish line for someone to cut the timing chip off your shoe, there's now no need to turn anything back in. The D-Tag contains a tiny silicon chip and an aluminum antenna on a plastic substrate. This reacts with the timing mats the same way the older chips did. So, once you run over one of the mats your time and runner id is collected; the collector "talks" to software which then sends your race progress almost instantly to a subscriber's mobile phone. This information is also published later, along with your finishing time, so you can speculate for hours on end on how you will run an even better race the next time. Bottom line: It's Way Cool.

Guest Bloggers trimming their nails for the weekend ahead

2009-11-11T23:47:00.002-06:00

"I'm trimming my nails to get ready to blog." That's what my sister Brenda told me after she agreed to be one of several guest iExercise bloggers this weekend. She will be roving the course with a broadband equipped laptop, giving her perspective at the start, the finish and in between.

Ernie Villarreal, from the KSTX news staff and a noted San Antonio bicycle activist, will file a post on the kid's race on Saturday in Brackenridge Park and he might be one of the guys on bicycles you will see on race morning.

Award winning KSTX reporter and producer Terry Gildea will get up early on Sunday (thanks, Terry) to give a Mahncke Park perspective of the starting line.

Finally, Albert Salazar, the keeper of the Texas Public Radio website, and Kellie Fichter, TPR Corporate Support Manager, will post from a great location in Southtown which will afford them a view of the marathoners headed out at about 11.5 miles and coming back at the 23 mile mark. Be sure to look happy. Those onlookers might be Albert or Kellie and they may write about YOU.

My sincere thanks to all of the guest bloggers. If you can't be downtown, or elsewhere along the race course, be sure to "tune in" to the iExercise blog for some unique perspectives on the Rock'n'Roll San Antonio.

James Finishing His First Marathon

2009-11-10T20:20:00.001-06:00

When my brother first started talking about doing a marathon, I thought he was a little crazy. Run for 26.2 miles? I've walked 20 miles, in my much younger teen years, but the thought of running that far just seemed insane.

But, the picture at the finish line in 2004 says it all...

Are You Running on Sunday?

2009-11-10T16:47:00.001-06:00

If you are one of the 31 thousand (yes, that's the count I just saw!)
who will be running Rock'n'Roll San Antonio, let me know. Send your
emails to iexerciseradio@tpr.org. Got any comments or cool observations? Send those along too.

Thanks

2009 Rock 'n' Roll Marathon Route Animation

2009-11-10T13:43:00.000-06:00

Check this out for a quick take on the weekend race ahead. On your mark. Set. Go.....2009 Rock 'n' Roll Marathon Route Animation

Follow the Action on Twitter

2009-11-10T00:10:00.003-06:00

Twitter is a Brave New World for me, but seems an excellent tool to attempt to apply to the experience of the Rock'n'Roll San Antonio Marathon. I am gathering together what look like interesting and reliable sources into a list which I invite you to monitor.

Some Odd and Ends

2009-11-09T23:46:00.000-06:00

Picked up some nutritional supplements today (more on those in a moment) from my favorite running store and the in-store conversation turned to the marathon. Is it any surprise, as we run up to the final days and counting? The marathon conversation then intersected with that great ice breaker topic of the weather, though of course runners don't normally need an ice breaker in order to chat as old friends. But in this case the weather is of some importance as it will impact to some degree the experience the anticipated 30 thousand runners will have Sunday morning. Bad conditions, heat and humidity mainly, might hijack the best planned race and the many goals of personal records which will be found on the course. So how is the weather shaping up? Carrol Voss said it succinctly: "I think y'all are going to have a warm and muggy day." As much as I hate to agree with such a prediction, I'm afraid at this moment I concur. The wild card in the draw is a rumored cool front due to arrive on Sunday. The cashier at the running store, a runner herself and an obvious optimist said, "Maybe there's a way the front can get here a day early." I wish. Currently, the extended forecast is for low 60s at the start, warming to 78 degrees. There's also a 20-30% chance of rain which, even if it doesn't actually rain, implies humidity.

Which segues nicely into the answer of what was in my shopping bag when I left the running store. I referred to nutritional supplements, and that is exactly what I purchased. There are any number of good brands of energy gels and electrolyte supplements. I have come to prefer Hammer because I believe in their nutritional principles and the science of the Hammer line of supplements. These are not juiced up with caffeine and simple sugar as is the case with many of the convenience store products which are almost constantly under scrutiny and investigation. Hammer makes a couple of products which you will find in my possession come race day - a very good electrolyte replacement capsule(Endurolytes) which will help prevent cramping and some of the lethargy which comes as we sweat out our body's own supply of sodium and potassium. At the risk of oversimplification, these serve the purpose of salt tablets which we used to take in hot and humid outdoor conditions. The other Hammer product I will use is called Heed and it is also at least partially addressing the electrolyte issue. It's used in much the same way athletes use Gatorade, though I believe Heed is a superior product. I will carry a bottle of Heed with me throughout the race, sipping at it between the water stations along the course.

If I have one bit of advice, for newbies and veterans both, it is to hydrate, hydrate, hydrate. Even if we get a cool front the night before the race, you still need to hydrate, hydrate, hydrate. And remember, once you know you are thirsty, it's too late. Dehydration has already begun. Plan to drink at every water station (I think they are spaced about every 1.5 to 2 miles). Depending on your pace, this will likely be enough. However, there are some hydration zealots who insist that we need to imbibe liquid every 15 minutes in order to keep up with the game. I'm not one who normally endorses zealotry except where it involves running and Spurs Basketball, but the water zealots are right and I intend to do my best to live by their 15 minute rule.

Let's all plan to have the time of our lives. Ideal conditions, or not, this is going to be a heckuva weekend.

Runners Need Support

2009-11-07T17:27:00.000-06:00

If one has ever participated in any type of sport or team activity, the experience of hearing the cheers and claps of the crowd/audience is pleasing, to say the least. I am not a runner, but enjoy being on the sidelines, spurring the runners on with clapping and encouragement. This singular activity is well worth it when the runners (who are really doing all the hard work) thank you for coming out to watch.

I'll be at the Rock-n-Roll Marathon to provide claps and cheers for all the runners, not just the "elite". Looking forward to providing observations and updates as I follow James and others to the finish line!

26.2 MIles? That's Nothing!

2009-11-07T13:04:00.000-06:00

As we continue to debate who should take responsibility for the physical fitness of our country, this discussion made much more complex by the ongoing health care debacle, it is perhaps interesting to note that distance running continues to increase in popularity in the U.S. Look at the short history of the Rock'n'Roll San Antonio Marathon, now in its second year. The cap on entries both years has been 30 thousand. Last year the half marathon portion of the race capped about a week ahead of the starting gun (actually a horn) and 2009 should see the same enthusiasm. There's still a possibility that the marathon division will also sell out. This success is to some extent the power of marketing. Elite Racing, the parent of the various Rock'n'Roll events across the country knows how to sell its races. Like it or not, and there are still some dissenters who long for the locally run San Antonio Marathon of old, the Rock'n'Roll San Antonio has infused a great deal of energy and pride into the local and regional running scene. San Antonio no longer has to play second fiddle to Austin. Doubtless, the success of RnR here in the Alamo City has also prompted sell-outs in Austin and Houston. What we might conclude from this is that there is a wave of fitness sweeping through San Antonio, Central Texas, and down to the coastal plain. This might be so, but it has yet to penetrate the depth of our culture. Too many continue to "exercise" poor judgment in diet and in exercise.

In the recesses of my memory are the Camelot days of the John F. Kennedy administration and a short flirtation with 50 mile group walks. Yes, 50 miles! In 20 hours, or less! The so-called Kennedy March was suggested by President Kennedy not as public policy, but rather as a test of the nation's armed forces. JFK had already lifted the collective spirit of the country with his book Profiles in Courage. He further challenged the citizenry to get fit with an article he published in Sports Illustrated called The Soft American. To give credit where it is due, Dwight Eisenhower had already gotten the ball rolling towards national fitness with the President's Council on Physical Fitness and Sports. But it was the youthful JFK who redoubled the movement towards not only a fit youth, but a general fitness across all ages.

As Kennedy studied past national fitness policy he encountered a challenge which had been made by Teddy Roosevelt. This executive order had challenged U.S. Marine officers to hike 50 miles in 20 hours. Good idea, thought JFK, and he began to toy with making the idea his own. An internal memo went out to Kennedy's cabinet and staff that they each accomplish a 50 mile hike in 20 hours. Presidential Press Secretary Pierre Sallinger, whose physique was not conducive to strenuous exercise, did his best to sidestep the President's proposed 50 miler but others, including the President's brother, Robert Kennedy, accepted the challenge. It is said the Robert Kennedy walked his 50 miles in leather oxfords, treading through snow and slush.

By now, the cat was out of the bag as the nation learned of the President's ambitious order to his staff. The order was misconstrued as a national challenge and immediately towns across the country organized Kennedy marches. (I remember one such march in Victoria, Texas.) In the meanwhile, Kennedy and his advisers realized they had inadvertently loosed a challenge which might be manageable for the few but was probably risky for the majority. Nevertheless, as they sought the best way to pour water on what some feared would take off as a national craze, there was a brief period of 30 days during which the Amos Alonzo Stagg Foundation awarded medals to those who managed a 50 mile hike in 12 hours or less. The official recommendation from the President's Council of Fitness backed away, modifying the unofficial 50 miles in 20 hours to a much more sane encouragement towards a moderate, gradual program of walking for exercise.

Come to think of it, that's still a pretty good idea and also a good reason to come out and spend some time along the route of the Rock'n'Roll San Antonio Marathon, cheering those who have taken the challenge of running either the 13.1 miles of the half marathon or the 26.2 mile challenge of the full marathon. Bring the family and begin the healthy routine of walking, one of the best ways there is for fighting back against the plague of heart disease, diabetes and obesity which are the symptoms of a physically unfit population. Get fit, San Antonio!

Beware the Hill at Mile 5

2009-11-05T23:54:00.000-06:00

After two unintended days off I was ready to run today. Went out about 5:30 pm in order to catch the final light of the day and to test the warmer temperatures; I found great running conditions. There are a couple of lessons here, one I still have to practice: we must prepare for whatever conditions we are given on race day. This means it might be warmer than we hope for (the race promoters claim temperatures in the 60s) or humidity might be brutal. Today's run started at a temperature of about 74 degrees and the air was dry. This is not too hard to take. The other lesson, more one for me since I am principally a night runner, is to be prepared for the sun beating down. Even last year, when the race conditions were described as near perfect, the mid 30s chill at the start line gave way to intense sunshine and rather rapid warming. For those of us in South Central Texas, we ought to be able to test pretty much all the possibilities over the next 3 or 4 days; the forecast is for warming temperatures and a return of humidity. It's still too early to speculate on how Mother Nature will treat us on race weekend, but remember to bring the sunscreen.

If we can't control the weather, we can continue to prepare for the layout of the course. If you haven't run Rock'n'Roll San Antonio previously, let me tell you first that I think it's a great course. It shows off San Antonio, the crowd support was wonderful last year and I'm sure San Antonio will come out again in '09. Also, I think the race organization is top tier, so expect to be well cared for on the course. Oh! and please show your appreciation for the numerous bands who will be entertaining. You're never more than a mile from the next sound stage.

OK. A couple of caveats. The course is relatively flat, but don't let the hill at around mile 5 break you. It's the only section of the course where the grade might be considered a bit of a challenge, and it's something which will confront marathoners and halfers equally. You'll see the course begin to rise as you run north on McCullough and then it gets a little more challenging once the left turn is made onto Craig. I ran this section last week and ran it again tonight in order to imprint a good mental image of the almost half mile of climb. You'll get a good mental lift when you turn on Flores and enjoy a downhill to San Pedro Park. The 10K timing mat is just on the other side of the park.

Elevation

Look at the elevation graphic and you will see the obvious challenge to the marathoners. Miles 18 through 24 are a steady uphill grind. Most of us are pretty much running on empty here. Keep it up! Resist the temptation to walk. Once you get past the railroad underpass at mile 23 you've got the worst of the elevation challenges licked. Keep going..... This is why you've trained and it's why we run marathons - for the challenge of the finish. Let's celebrate at the Alamodome!

Final Countdown to the 15th

2009-11-03T21:23:00.000-06:00

I know, I know, I'm getting ahead of myself. It's a little like a kid waiting for his birthday party or Christmas, but after months of training and plotting and planning, race day is only 12 days away. The reason for today's spike of anticipation was the arrival in my email box of various confirmations, final instructions, etc. from the organizors of the Rock'n'Roll San Antonio Marathon. I'm assigned to corral 20, perhaps a slight improvement over last year though, frankly, I don't remember which group I started with in 2008.

The race isn't officially filled yet, though I can't imagine there being too many more half marathon slots. The overall cap is 30000 runners. I think in the end analysis last year, there were something like 26 thousand participants. I love running in such a huge field, but I know some other runners who complain about the logjams at aid stations and the inadvertant contact of runners who aren't experienced in some of the etiquite of running crowded races, primarily to give other runners their space and to not cut in front of your fellow participants at the water stations. To each his own in terms of running in a crowd or not, but I love the energy of such a mass of mostly fit athletes putting their feet to the pavement in a constant patter of delightful softshoe which would make even Fred Astaire take note. The starting line is a special place, made even more eventful by the anticipation of so many runners setting out on an extraordinary odyssey. I'm looking forward to the 15th with gleeful anticipation.

I have stated rather publicly on several occasions that my goal this year is 4 hours 45 minutes. I must have been a little less sure of myself last November when I entered this year's race. I notice in the confirmation notice which came in the email today that I stated my predicted 2009 finish as 4:55. Vamos a ver (we will see), as we used to say in Mexico. Mother Nature can be a cruel partner this time of year in South Central Texas, or she can be our greatest ally. It's still a little too far out for an accurate extended forecast, but I am sure I won't be the only one paying attention to Steve Browne (KSAT 12) or Jennifer Broome (News 4 WOAI) come next week. Let's cross our fingers for a cool, dry day for running.

New York City Marathon

2009-11-02T02:00:00.000-06:00

The New York City Marathon is one of those which enforces a no-iPod (no radios, mp3 players, etc.) policy. So I wonder if the musician-runner Alanis Morissette went cold turkey while running Sunday's (November 1) New York City Marathon. She ran a respectable 4:28:45. Her name caught my eye because Alanis Morissette comes up pretty often on my own running playlists. I instantly wondered whether she listens to an iPod while she trains and, if so, what does she listen to.

It was a great day for American distance running as Meb Keflezighi, born in Eritrea and raised in California,won the men's race in 2 hours 9 minutes 15 seconds. This makes him the first American winner in New York since 1982. And Keflezighi wasn't the only bright spot for the American men: there were six
American men in the top 10 finishers. Go USA!

It also proved to be a great day for veteran runners. Thirty-seven year old Derartu Tulu, from Ethiopia, won the women's race in 2 hours 28 minutes 52 seconds, while 52 year old Joan Benoit Samuelson broke the New York City Marathon record for women 50 and older by finishing in 2 hours, 49 minutes, 9 seconds. She shattered the old record of 2:53:53 set by S. Rae Baymiller in 1993.

So much for the elites. Congratulations to all who ran and finished. There was a record 43,741 starters and about 30 of them came from San Antonio. Special kudos to those men and women.

Time to Make a Plan

2009-11-01T02:50:00.000-06:00

If like me, you are running the Rock'n'Roll San Antonio Marathon, you have been training now for at least 3 months or, better yet, 4 months. Believe it or not, two weeks out from the race you can begin to slack off. In fact, it's what's known as tapering your training. This is a time for a lighter routine, fewer miles, no more extreme long miles, and giving your body a chance to rest. Of course, you don't stop completely, nor do you hit the Krispy Kremes and full fat ahead ice cream. Reflect on the work you've done, be proud of it. There's plenty of time later to think about what you want to correct for your future training. You will keep training, won't you?

If this is your first real experience with distance running you might still be reluctant to contemplate an extended future of training, of long runs, of more marathons and half marathons. However, if you already have a number of races behind you, maybe you've been focused on running for several years, you already know that the Rock'n'Roll, or whatever race looms on your near horizon, is but another step towards another day, another 10 miles, another big race, maybe even an ultra-marathon in your future. I hope everyone who is following this blog already has at least a couple more races on their card and that the rookie marathoners will come back and run another 26.2 miles soon.

When I ran my first half marathon it was a test, a test to see if I could do it. I did, and the sense of accomplishment was such a rush that I soon decided to go the next step, to run a marathon. If you as a rookie are wondering if you've got it in you, you are in good company, for we have all been there and fought through those doubts. Once I finished my first marathon (oh it wasn't pretty, I hit the wall hard at 21 miles or so and struggled mightily the rest of the way) I was exhausted. Thankfully my sister Brenda was there to help me as I hobbled back to her car and headed home, fighting leg cramps all the way. We came through the front door at my house, I plopped down in my favorite chair, took off my shoes and announced to Brenda that I couldn't wait for the next race. I hope everyone's experience is like that.

But I digress egregiously. Let's get back to the present, 2 weeks before the race. You've probably already set a goal. If this is a first marathon, or half, there's a little bit of guess work in estimating your possiblities. If you are a veteran, you probably have a quite good idea of the race you would like to run. Have you trained with that goal in mind? If you're like me, the training might not have been as thorough as you had first planned. We all have our little setbacks and distractions. But still, if you are experienced and relatively well prepared, you probably know how to best go for your goal. What is a goal? It doesn't need to be a specific time. My running buddy Zenna is smart in her half marathon goal. She wants to run the entire distance; no walking. That's a great goal whatever your distance might be. The key to succeeding at this is to plan a smart race. Don't go slack on the reins. By this I mean to keep yourself, your pace, under control. The number one biggest mistake is to start too fast. Know that 26.2 miles is a hell of a long way. You want to feel pretty good about things when you get to 12 miles, 15 miles, 18 miles. Don't create your own downfall by racing. Know yourself and run within yourself.

Try this: run the second half of your race as fast or faster as the first half of the race. This is known as a negative split and I guarantee it is the goal of just about every serious runner. This is the best race you have in you, so don't blow it by thinking the group wave which we all revel in on race day gives you permission to run a 9:30 pace when your pre-race plan calls for a 10:15 pace. Yes, you'll feel as though you are having to lay back, but do. It's better to keep a methodical pace early on than to run out of gas 4 or 5 miles from the finish line.

Make a plan, and stick with it. If you are comfortable with the idea, run with one of the pace groups. You will find them at the starting line. The pacers with these groups are experienced runners. They are there to help you meet a specific time goal and they will keep you reined in early in the race and make sure you keep your pace in the later miles. If that's not your cup of tea, do it on your own. Plan a pace, stay with it, and you'll find a smile on your face at the finish line.

Getting Creative

2009-10-30T02:44:00.000-05:00

I'm not at all sure the title describes accurately what I mean to say, but a description of tonight's run will perhaps give you a better idea of how I like to mix up my running routes. Maybe this in turn will prompt you to think of some options which might freshen your own workouts.

My running routes are really pretty predictable. It all depends whether I want hills or not, or what distance I'm intending to run. My long runs, 15 miles and further, carry me through several distinct neighborhoods and across several geographic zones as well. San Antonio sits at the convergence of 4 or 5 geographic zones, such that any especially long distance run will challenge you with some level stretches, some hills, and carry you through several different vegetative zones. It's interesting that way, even though most of my long runs, and shorter training runs for that matter, are done at night.

I know some runners who will analyze things to death. They'll spend weeks, or even months, agonizing over a race route. I would much rather know the route first hand and that is why I usually take some time to run certain stretches of a course as part of my final training for a race, especially a marathon. This isn't always possible, of course, if you are coming from out of town. In this case, it's wise to drive the course if possible. This is something I learned from a marathoning friend years ago, before I ever imagined I would run marathons. Now I realize how helpful it is to take a look ahead of time.

That's why I hooked up with my running buddy Zenna tonight to run the first 6 miles of the Rock'n'Roll San Antonio Marathon route. I did this last year too, and was glad for it because I was able to identify one stretch of hilly terrain which on race day took many of the runners by surprise. I don't know that it made me run that part of the route any better because I knew the challenge in advance. On the other hand, it made me feel I was a bit more in control. Ditto with a training run last year which covered some of the late miles of the route, around the 18-22 mile stretch. Every runner knows that part of the race is tough, and I knew from previous experience that this was an incessant uphill grind. I found it helpful to run it on relatively fresh legs a few days before the race and I think this contributed to my modest success on race day.

Tonight's run was great. My legs felt fresh and somehow today's diet seemed to hit the jackpot. Zenna and I ran a smart pace, nothing smoking, but faster than either of us should go on race day, and we were smiling broadly at the end. The change of scenery helped and the cool front which blew in this afternoon certainly lifted our spirits. I used it also as a chance to visualize race day. Of course, there's no way to anticipate the energy of 30 thousand runners, nor the decibels of a band every mile, but all-in-all I now feel prepared for that first 10 kilometers of the race. Next week we'll likely run another stretch of the route, though there's only about 4 more miles of common race course that we can train on. Zenna is doing her first half marathon and I'm doing my 5th or 6th marathon. I lose track.

Speaking as I was of 30 thousand runners, I read today that there are only about 500 more half marathon slots. There were plenty of disappointed runners last year who dilly-dallied about registering and ended up not able to enroll in the half. If you're inclined towards procrastination but have been training, it's best to register immediately if you want to insure a place at the starting line, or rather in one of the starting corrals.

Happy running. I hope to see you at the race.

Tracking Your Run or Walk

2009-10-28T02:36:00.000-05:00

Maybe it's just me, but I imagine most runners and exercise walkers like to know what distance they have covered. For walkers, a pedometer will almost work, though if you are one who requires greater accuracy you will want to look at the devices used by runners. Despite the fact that several fairly accurate tracking systems rely primarily on counting steps, just like a pedometer, a pedometer is useless for a runner. Trust me on that.

The step counter systems I have used are by Polar (not bi-polar!), the world leader in heart rate monitors, and the Nike+ iPod. The Polar has a battery powered device which attaches to your shoe laces. This counts steps and transmits the information wirelessly to your wrist watch. Here, calculations are done, based on your height and weight, producing pretty accurate distance and pace results which can be viewed on-the-go or analyzed in greater depth later. With a proper interface, you can even upload the data to your computer and create a log. This system also offers a calibration feature which allows for fine tuning of the measuring. The system really works pretty well, though I have serious issues with the durability of the components. (See Running in the Rain.)

Durability is also an issue with the Nike+ iPod system. Like the Polar system, certain default calculations are made based on personal information which is entered by the user. I ran one marathon with this system in default mode and it came within a quarter mile of accurately measuring the distance. That's pretty good. However, I am still tinkering with the present Nike+ setup I have, not yet satisfied that it is as accurate as I would like. One problem which you should be aware of with this system is that many races won't permit the use of iPods on the course. The New York Marathon is one such race. Also, my team which runs the Texas Independence Relay was penalized the first year because one of our runners was caught using an iPod as she ran one of her race legs. The truth is, I ran my first leg while listening to my iPod, but didn't get caught. I'm not sure what the rules are with the Rock'n'Roll Marathon here in San Antonio, but a good 40 or 50% of the runners last year seemed to be grooving on their mp3 players, maybe turning the volume down when they ran past the live band stages every mile or so. Race organizers tell me the iPod ban is a safety issue and that the policy is necessary to keep the races within the parameters demanded by the race insurers. I'm not convinced.

GPS is everywhere and Garmin is not only a leader in automobile navagation, but also makes highly regarded systems for runners. If I had the money, that's probably the way I would go. Several years ago I used a GPS system by Timex. The receiver was rather on the bulky side, and the system often took several minutes to lock into the satellites. Also, running a street with a nice tree canopy would sometimes wreak havoc on the system. I am not sure about now, but there have been historical concerns about the accuracy of GPS when in the canyons between tall buildings in the midst of a downtown.

Of course, you can forgo any devices and simply measure your route ahead of time or after the fact. Many runners use MapMyRun for these measurements, but I prefer Gmaps Pedometer. These are very helpful with planning a run or getting an extremely accurate measurement after running a route. You can then take this information, along with your time (just about any digital watch has a stopwatch feature), to the Pace Calculator at CoolRunning.com to find your pace or to make all kinds of crazy "what if" calculations.

We run, walk, cycle, swim, all those things for our health. Believe it or not, we also come to enjoy these physical activities, even a long race like a marathon or a 20 mile training run. More power to you if this is all it takes to keep you motivated, but for many of us tracking distance and pace keeps us engaged where otherwise our interest might wane. I'm not currently keeping a detailed diary of my training, but am ever happy for those I kept in the past. Like a gardener who needs to know when he planted last year's Kentucky Wonder Beans, runners are aided by knowing where their training stood a year ago, and this is the information gathering which is made so much easier with these gimmicks and devices.

How Old is Too Old?

2009-10-26T02:28:00.000-05:00

When you look in depth at the results reports of just about any race, "fun" runs, 5Ks, 10Ks, marathons, triathlons, etc., by far the largest age groups are the 20-24 and 25-29. Interesting as an aside is that the fastest runners are often to be found in the 30-34 or even older age group. One might glean from these numbers that running is a younger persons' activity; but don't tell that to the many accomplished runners I have been privileged to meet who are so-called masters (over 40), or older yet.

I came to running in a not very serious way while in my 30s, then fell off the fitness wagon in a big way until starting back up in my mid-50s. In terms of endurance, my now 61 year old self can beat the pants off what I was capable of at 35. As I have focused upon running the marathon distance, my times have improved as I have grown older. I'm sure there will eventually be a peak, after which my times will decline, but for now my goal for the upcoming Rock'n'Roll San Antonio Marathon is to beat my slightly sub-5 hour finish a year ago, a time which stands currently as my personal record (PR). I know these are not exactly times which allow me to brag, and I don't. However, I take great satisfaction from what I have accomplished. Anyone who sets out to and executes running a marathon rises above the many who don't. With this attitude, perhaps, I might be perceived as a braggart, though really I intend it more as a challenge to those who have never set their sights high in terms of fitness.

You don't have to be a runner. I consider myself lucky to be running at my age. My joints are holding up and my body has yet to protest loudly enough to make me quit. If that day comes I'll probably have to inflate the tires on my bicycle and have a go at that. But for now, I enjoy the simplicity of feet on pavement and I want to encourage you to give it a try. If that's not for you, find something that works, that you can grow to enjoy, and then get going on an aerobic fitness program.

How old is too old? You might get some idea by checking with your doctor before getting terribly ambitious at age 50 and beyond, though I didn't. Obviously, if you are overweight as so many Americans are, start not only with a run/walk program, but also examine your diet and adjust it in reasonable ways. Remember, you're starting a new life, not just a 2 week, 2 month or one race program. It saddens me when I watch someone turn the corner into a healthy regimen only to reverse it after that first 10K, half marathon or marathon. Come on, no sliding back!

A truth told me by an older, long time runner, was that I was going to do better since I had waited until my 50s to begin going at it in a serious way (if a 5 hour marathon is in fact serious). The reasoning is that you've sustained much less wear and tear on your skeleton, your feet, your joints, if you haven't been pounding your body through your 20s, 30s and 40s. I've been told I will probably be able to run well into my 70s, and that's my intention. I still remember the first half marathon I ever ran, seeing an 85 year old runner on the course. That's who I want to be a quarter century from now. Here's to the masters and the super masters (50 years plus) and all of us beyond. May we continue to run long and run strong. Come join us.

Distance Running Deaths Are Aberations

2009-10-21T20:47:00.000-05:00

My first thoughts on hearing of the death of three runners at last weekend's Detroit Marathon was that they were runners who had not properly trained. It appears I was wrong to jump to that conclusion, just as there was error in the reporting of the incident. The three runners were running the half-marathon distance and apparently were well prepared and well conditioned for the race. Preliminary rulings are that the three men died of cardiac arrest, though investigators say it will be weeks before final autopsy reports are complete, perhaps then painting a more complete picture of what might have gone wrong. Doubtless, this is a tragedy and all runners mourn this loss of life.

However, I hope there is no rush to judge the somewhat extreme sport of distance running as hazardous to the health of those who practice it. In fact, the comments I have seen from medical and fitness professionals is that far more lives are extended than are lost due to marathoning. Nevertheless, there will be a chorus of told-you-so's from those who already think the extremity of distance running is begging injury and other hardships, including death. The important matter here is to look at the facts; the most convincing statistic I have seen is that the odds of dying in a marathon are somewhere around 1 in 75,000.

This said, allow me to step onto my soap box and address the initial reaction I had upon hearing of the three runners dying. Distance running is extreme if not prepared for properly. This means training long and wisely. It means learning good nutrition and proper hydration. It means making oneself aware of the basics of electrolytes, learning to use race course (and training course) energy gels and, most importantly, learning the language of your body. All of this should be part of a holistic training regimen. Then we can go out and challenge ourselves with the extremities of a half or full marathon, even the ultra distances of 50K and 50 miles, and we can do it safely.

Happy and safe training.

P.S. We recently lost a runner here in San Antonio who was hit and killed by an automobile. Safe training means making yourself visible and always being alert to your surroundings. Buy a good vest and other reflective items and use them like a religion.

In the Long Run

2009-10-21T12:23:00.000-05:00

As the Rock'n'Roll San Antonio Marathon begins to rise on the not too distant horizon I suspect I'm not the only one wondering if I've really trained thoroughly enough for the 26.2 miles waiting in less than a month. I envy the runner who gets on a program and stays on it through the entire course. One of these days I will try to become one of those runners, maybe work my way through one of Carroll Voss' training programs which are so comprehensive when adhered to from start to finish. I do use Carroll's training parameters, with his permission, in order to gauge exactly where I am, and I believe I have just about caught up, at least in terms of distancing my weekly long run.

Marathon training is not something you can do at an accelerated pace. This only invites injury and makes it near impossible to achieve one's goals. You do have goals, don't you? The goal of my first marathon was to finish. If you're a first timer that might be your goal as well. But as marathoning gets into one's blood, you graduate to more ambitious hopes, at the same time learning that these more challenging ambitions require a more rigorous preparation. At the heart of the distance runner's training is the weekly long run. This must be approached in a graduated manner. To ignore this is to open the door wide to disappointment, if not debilitating injury.

At the start of a 25 week training program such as the one used by Carroll Voss' Fleet Feet group, a long run might be 3 or 4 miles. Of course, if you are a year round runner as many of us are, you might be good for 5 or 6 miles when you first begin a regimen with a race date as the goal. I once met a runner who told me his intention when between races was to always be ready to run a 10K. That's a good way to approach it. But back to a long and thorough marathon program, the long run each week gradually becomes longer. By the midpoint, about 12 weeks out from your marathon, you'll be at 14 or 15 miles. I guess you could conclude from this that from this point on you simply add a mile per week. But this is not the smartest approach. Looking at the Fleet Feet program (or most of the other legitimate regimens which are out there), you will find a sort of ebb and flow pattern. This allows the body to better adapt to the increasing demands you are putting on it, thus minimizing the risk of injury. Truthfully, this also gives a little wiggle room which allows for those weeks when life gets in the way of training and your running temporarily takes a back seat to other concerns. Nevertheless, it is imperative to adhere as much as possible to the ritual of the weekly long run.

I began my summer with surgery, thankfully not for an athletic injury, but nevertheless for a condition which impacted my passion for running. The doc had me on a short leash for a month and then allowed me to resume pre-surgery activities. This meant that I didn't get into a groove until late July. If you know South Central Texas, you know that the severity of the summer is challenge enough. On top of that, I was playing a game of catch-up. Thankfully, years of running put me on a bit of a fast track, though I definitely exercised caution as week by week I extended my weekly mileage while observing the necessity of a long run. By early September I was up to 14-15 miles; that's when vacation and a couple of other distractions forced me into a holding pattern. My intentions were to creep on up to 17 or 18 before undertaking a 20 mile race near the end of September. Unfortunately, I ended up going into the 20 miler without the incremental long runs in anticipation and as a result I found a solid wall at about the 16 1/2 mile mark. I ground out the final mileage but came away well aware of the training I still needed to accomplish before marathon race day on November 15.

Improving running conditions and my stubborn nature have come together now to stabilize my preparation. A couple of weeks ago I pounded out a 17 miler and this past weekend I got in a 20 miler. This has cleared some of my apprehension about the race ahead and has also given me the possibility of another substantial long run before easing off the throttle for the final two weeks before the marathon. This is known as tapering and is another essential element to making race day a fun experience rather than an ordeal.

As we catch our collective breaths and measure the weeks ahead, we focus upon a reasonable approach to our remaining long training runs. If you have fallen behind in your preparation, I hate to tell you that there is no catching up at this point. Find a reasonable distance for your long runs and make do with those. Also, revisit your goals and revise them where necessary. Your intended 3 hour 45 minute finish might need to be reexamined and rewritten as 4 hours, or more. Whatever you do, don't put yourself in a bind on race day by demanding more than your body has been conditioned to deliver. This is where trouble begins. For my part, race day weather conditions permitting, I think I'm on track for a PR of around 4 hours 45 minutes. This is reasonable, given the holes in my prep. It's also incentive for me to really test myself next time round by getting with Carroll's program and sticking to it for the entire 25 weeks. Will this make me a Boston Marathon qualifier? Likely not, but it will put me on track for achieving increasingly more ambitious personal goals and that, for me, is quite enough.

Happy running and best of luck with achieving your personal fitness goals.

Running in the Rain

2009-10-12T20:19:00.000-05:00

After a wickedly hot and dry summer here in San Antonio, the rains have finally begun to come again with some regularity. Just as we grin and bear it when running in the heat, we now and then have to run in the rain. I don't know anyone who would be so desperate for that next run as to start a run in a downpour though I know those people are likely out there. For my part, I have a tolerence for mist or a light rain and, once I am underway, I will continue a run come rain or shine. However, there are a few things to be wary of when the rain really starts to come down. Those high dollar Nikes will get just as waterlogged as a cheaper shoe. Dry them out when you get home by stuffing wadded up newspaper inside.

More problematic are our running electronics. An iPod will eventually just stop unless you take measures to protect it from the rain. Worse yet are the Nike + iPod devices. If you don't know about these, let me relate my love-hate relationship with the system. I run with an iPod almost always, so an interface which allows me to track my run through my iPod is great. It's a heck of a lot cheaper than a Garmin system. On the other hand, the Nike+ can be temperamental rain or not, but especially in the rain. For one thing, the sensor fits into your Nike shoe. You would think those things would be absolutely water tight, but they're not. Plunge unwittingly into a puddle or two and soon your shoe will be soaked and your sensor will cease sensing. Also vulnerable is the receiver which inserts into the iPod. Eventually moisture will corrupt the connection and bye-bye tracking your run. In a worst case scenario, the whole system will stop, never to be revived again. So why do I keep buying Nike + iPod? The convenience, I guess, plus getting those words of encouragement at the end of a particularly good workout. Just the other night Tiger Woods congratulated me on my fastest pace yet. Of course, he had no way of knowing that I actually ran faster once with a now dead Nike +, but I guess, like golf, running is a thing of the present.

Another victim of running in a downpour is your cell phone. I killed one recently when I was caught in heavy rain while on a long run which I refused to abbreviate. The replacement phone is said to be more water resistant, but the resistant part is what makes me nervous. Rain also killed a Polar watch which interfaced with heart rate monitor and a tracking pod attached to my shoe. The watch is said to be water resistant to 30 meters, but not with this particular one. As a matter of fact, another Polar watch bit the dust a year or so ago when I was swimming laps. I tried to dry it out by putting it in the microwave. Bad idea. It stunk up my house for about half a day, though the sparks were kind of neat.

So, let's those of us in South Central Texas rejoice in the return of the rain and tolerate it when we run. We never know, it might be a rainy day come November 15 and the Rock'n'Roll San Antonio Marathon. Better that than 90 degrees.

New on iExercise - Texas Independence Relay

2009-10-10T22:34:00.000-05:00

Just posting online and also at iTunes will be a double episode of iExercise recounting the 203 mile Texas Independence Relay (TIR). The episodes should be up by October 12th, or so. The two TIRs run so far by my running team, which represents the Mid-Texas Symphony, have been highlights of my running career. If you are a runner who knows other runners, perhaps you have run the Beach to Bay Relay Marathon in Corpus Christi, consider taking a quantum leap to an ultra-relay. Find more information at the TIR website or try to meet Jay and Joy Hilscher, the race directors, at the Rock'n'Roll San Antonio Marathon Expo. They had a table there last year and I assume will do the same this year.

Running the Dog

2009-10-08T14:41:00.000-05:00

Years ago a friend who kept a couple of overly energetic rescue dogs asked me if I would take her dogs out when I run. I declined. For one thing, I was in between being a pet owner and not, but I knew too well the responsibilities of pet ownership and wasn't willing to invest in someone else's dogs. In fact, at that time in my life, I wasn't thinking of ever owning pets again. Too much work.

Fast forward three or four years and my heart now belongs to a yard full of four growing, energetic, adolescent puppies. We've been learning to walk on a leash, better done two at a time than all four at once, something I've only tried once. The seemingly infinite possibilities for entanglement became immediately apparent as four leashes become braided into one. Even one dog on a leash can present risks of becoming tangled, inviting a fall. Of course, this is all managed by proper training, which is a never ending path.

This has now led me to undertaking training my dogs to not only walk on a leash, but also to run on a leash. Yesterday was the first real test as I chose the puppy I regarded as the most athletic of the four for a trial run. I've been told that Bert and his siblings are likely Border Collie mixes. Reading about the breed, I was immediately warned that these dogs like to run, requiring the owner to invest in considerable exercise time. I observe some of this already when the dogs are loosed into my backyard. They do burn calories. But would they be willing to burn calories on my terms, on a leash?

Yesterday's run was a short distance for me. I normally require at least 4 miles, but since my last run had been almost 10 miles I was willing to compromise in order to test Bert's endurance. We started at a modest trot and never really pressed the pace. I wanted Bert to show me a tempo he was comfortable with. In the end, we managed just over 2.5 miles, slowing to a walk now and then to allow Bert's heart to catch up. He did great, enoyed it, and I am sure we will run again soon. As a matter of fact, I think I created a monster. I anticipated this would wear him down and that he would be less likely to jump up on me and misbehave in his young ways. But instead, he seemed to come away even more energetic once he took a couple of long rehydrating drinks of water. This shouldn't really surprise me since most all of us runners are aware of the dividend of energy we get in return for our workout investments.

I am "dogged" in showing each of my four dogs equal attention. I believe they do keep track of who gets what. Besides, they are all so darned loyal that I would never imagine playing favorites. What this means, of course, is that now I need to test the other three and see if they are runners too. Already I suspect that Petey, the one female of the bunch, will rather walk or go for a ride in the car than run. She seems to have a weakness in her hips. But the other two brothers, I expect, will each want to run, though it is debatable without a road test how well Larry, the short legged one, will fare.

If you have dogs and are a runner, do you take the dog out when you run? I know runners who do and from their experiences I know the potential for risk. Once, as I ran with a friend whose medium sized dog often had a mind of his own regarding pace, dog and owner ended up choosing two different ways around a telephone pole. I could see it coming; they didn't; thankfully it was just a funny incident rather than an injury incident. However, my sister reported that one of her work colleagues, a runner, showed up for work one day with an arm in a sling and with bandages on various of her knees and elbows. "What happened?" my sister asked. "My dog got spooked when we were running and then tripped me with the leash," came the reply. Obviously, running with a dog on a leash ought to come with disclaimers and a fair measure of common sense.

The rewards of running with your pet can be substantial. You get that one-on-one time which is so important, your dog gets some great exercise (you do too!) and you just might find yourself browsing for the increasingly popular 5Ks for runners and their dogs. I know I am. Maybe I'll see you there and our dogs can sniff each other before we head towards the finish line. Bow Wow!