Cozumel Ironman

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

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?

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

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

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

Start to Finish

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)

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

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

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

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

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)

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

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

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

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

"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

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?

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

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

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

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

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!

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

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

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

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

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.