Media Are Kings!

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

Chicago 2010 - They're Off

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

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

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

Why iExercise

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

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

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

iExercise so my visits to my doctor are good experiences.

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

iExercise because it feels good, even when it hurts.

iExercise because I can. I can because iExercise.

Slogging On

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

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

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

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

Long Run - Numero Uno

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

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

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

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

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

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

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

Every Run Teaches

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

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

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

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

How Many Miles?

"How many miles must a man walk down,

Before you can call him a man?"

Bob Dylan

Or as a marathoner would express the thought:

"How many miles must a man (or woman) run,

Before you can call him fully trained?"

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

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

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

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

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