New PR! YES!

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

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!

Day 9: Milestone Celebrations!

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Fair Weather Runners Anon

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

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

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

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?