Mark Matthews's Blog, page 52
October 26, 2011
Race Weekend Tips I've Picked Up Along The Way, and Mojibijawe, God of Children Marathoners
st1\:*{behavior:url(#ieooui) }
My Race Weekend Reminders - Things I've Picked Up Along The Way (26.2 of them)
There are very few new ideas, new knowledge is rare, and we're all just standing on the shoulders of giants thinking we're tall, or standing on third thinking we hit a triple, regurgitating old ideas and repackaging and calling them my own. And if you're an obsessive marathoner, chances are you are an obsessive data-fiend as well, and have scoured for all the knowledge on running and marathoning and race day strategies for a great time or simply a great experience.
So, here are some ideas that you, the community of experts, have taught me about how to handle race weekend. These are the things I tell myself when I talk to myself, and if you listened, here's what you may hear.
1. Develop three goals for the event, only two of them being time goals. Have a "if everything goes perfect goal", an "I will be happy as hell if I get this time goal" and a process goal. For example, A: Ideal: I want to hit a 3:20 to qualify for Boston, B: Also awesome: 3:25 would make me feel plenty Triumphant. C: Process Goal: during the race I want to: run negative splits, make sure to tweet as many times as possible, meet my sole-mate, see the face of God at the finish, whatever fits. I just believe in having a tiered-approach, to reduce the risk of disappointment, and something that doesn't' even include time.
2. Get to bed early, but don't expect a big sleep the night before a marathon. Make sure you rest two nights before though. That way one sleepless night isn't a big deal.
3. Nothing new: eating routine, as with all routines, food, breathing patterns, nostril snot shots, and desperate prayers for mercy to the running gods – should have all been tried previously to marathon weekend. Meaning long runs should mimic marathon day, even down to if you choose to have sex the night before the event (and studies show it can increase your chance of a PR. Link)
With all the stimulus at the Expo, it's easy to get suckered in to thinking you need to try something different. I have found through experimentation that I need protein the night before a run as much as pasta, that chicken and pasta works perfect. Other things that I experimented with that I swear by: Pickle juice, S-Caps, and Compression Socks.
3. On this same note, during the event, pass up the opportunity to eat that Twinkie or gummi bear or pinch of chewing tobacco or whatever other novelty is being passed out by bystanders, unless you have done so before. Tried and true is certainly the rule, and while this makes perfect sense now, your head will be woozy and not so logical under the haze of a marathon run, so it's worth reminding yourself.
4. Exception to number 3: if you aren't worried at all about times (see the 'process goal' above) and just want to say you 'did it', then go ahead and do something spontaneous and crazy. Example "do you realize I did a jello shot off the navel of a homeless man at mile 23 while he was looking for donations playing the Sax? Yes, it's true."
How could you not smile and throw him a dollar or two? Or do a Jello shot off of his navel.
5. Lay out your clothes, and put the body glide in your shoes, use a sharpie to mark the spots to cover, do something to make sure you don't' forget to lube up all over. We've all seen him. Bloody nipple guy. And you don't want to be awake the night before thinking "remember to lube, remember to lube" and doing something like this will assure you you will not forget.
6. At the expo, or at home, do not put on the race shirt before you finish the event. This may be one of those givens, and over-stated, but its bad luck, bad ju-ju, and sanctimonious. Of course, exception is if you are trying on for size, but if doing so then, you can only wear for 88 seconds exactly, which is more than enough time to see if it fits. Any more and you are tempting fate and sure to be stricken down by metaphorical lightening during the event.
7. I believe in getting to the start line early but not too early. Maybe it's the nerves, but I want to pee twice at the start, once when I get to the area and another time right before I get in the Chute. But otherwise, being first in line just makes me nervous and anxious. Never come close to missing the start gun.
8. I hate being uncomfortable waiting in the mass of the crowd waiting for the start, so even if its fifty degrees and not 30 I always Bring clothes to the start to shed. Being old sucks, shivering spends calories. And the homeless man playing the Sax will end up with your discarded rags so its part of the circle of life.
When shedding such clothes, do so by putting at the side if possible and not in the middle of the road. Poor race etiquette to trip the man behind you.
9. During the national anthem, make the sign of the cross, bow to Mecca, sacrifice a goat, and close your mind off and feel the humm of the universe… in other words, those last moments before take off can feel pretty sacred, so treat them as such and get ready to rock.
10. Once the gun shot sounds, I always walk to the starting matt from my position back in the pack, no matter what. Even if it's an eight of a mile. Something mental for me about making sure not to run early. Its gets me in the right mindframe of preserving energy. Plus, the race hasn't really started when people run, the mind game does, the strategy does, the race beginning is about saving energy. Walking to the start while others start running gets it through your nervous skull that you don't need to keep up with them; (the suckers running 26.2+) just run your own race.
Worth repeating this mantra: You run the first ten with your head, the second ten with your legs, the last 6.2 with your heart.
11. Headphones. I train with them and am convinced I run events better with them. And most races now 'suggest' you do not use them yet do allow them. Pick some slow songs for the start, and some inspirational ones to pick you up for the last ten miles. My fear was they would disconnect me from the crowd, but I found this not to be true and that the run is still plenty interactive.
12. Bring some Gu's, and memorize where the Gu spots are. Have both ready. You may drop a few while trying to open them, or you may pass up a free Gu giveaway spot in your running drunkenness. I've done both. Have two options.
13. Read over your running log up to the moment before you marathon. Take it with you to the hotel, to the bathroom, on the car ride to the event. Highlight the trainings where you kicked butt and remember that's who you are. Write them in bold, wave them around and say "Here's proof! Here's proof!" and use them to fight back the doubts.
15. When traveling out of town, bring multiple possible running gear. Weather and wind and precipitation can change so quick, so bring wet gear, hotter than expected gear, and colder than expected gear along with your main super-cool running gear.
16. When possible, cut the corners of the race, stay to the inside edge. (Otherwise, enjoy your 26.2 miles plus run.) and stay in the shadows when it's hot.
17. Pacing. My thoughts are: Run the first 1-5 slower than marathon pace, 5-10 at marathon pace, the next 10 to 15 a bit faster than marathon pace, and then MP or a little slower the way home. Perceived effort, at least for me, is easiest during the middle miles, and it takes a bit to warm up fully. This is basically an "even perceived effort pace" run. I didn't come up with this, of course. More about this idea in a future post.
18. Pick a person in the race who has what seems like a close pace to yours, and use them for reassurance to run with, but be totally prepared to ditch them if they seem too fast or slow.
19. Aid stations - Since there will be a log jam at the beginning of the aid station. (especially at huge marathons, and towards the first miles) run towards the middle of the road, pass the initial pack, and then fall in towards the end of the aid station. Of course, don't risk passing, but it sucks to break stride when you don't want to.
The aid station of those faster folks way ahead of us.
20. Grabbing a Gatorade; Always grab water, Gatorade, or other treats from the youngest volunteer possible. This will plant the seed in their little hearts of what an important job they are doing, and you're creating a volunteer for life. More importantly, you will be blessed, by Mojibijawe, God of children marathoners, and you will temporarily have tiny invisible wings on your head and travel light of foot. Try it. Grab the water from a youngster, look at their smile, and tell me if you aren't lighter. Them there's the wings on your head.
On this same tip, give as many fist bumps and slap as many hands as you can, as long as you don't redirect your route and run an extra tenth of a mile or something. If anyone reaches out a hand, and you touch it, that's one tenth of a mili-second off your time. Hit enough, and you'll certain to go .00002% faster. No, you'll never see an elite runner doing this, but it's one of the perks us regular folks have.
22. Boston: Kiss a Wellsey girl if you can. Question for the day: Does a spouse need permission to kiss a Wellsey girl? Does it matter the gender of the runner?
23. If you can, take the day after a marathon off work. The whole world will be hazy and fuzzy, and plus kinda lame since you just ran a monster event and they did not. Plus, on the last few mental miles, you can remind yourself you are on the couch the next day.
24. The last bit of the race, think of a regular running route by your house that's the same distance you have left in the race and use that to be your mantra. "Just a run to the high school and back" "Just a loop to the gas station," "I'm at the Belle Tire and just need to make it home. " (that last one's my own.)
25. Sometimes you're the bug, sometimes you're the windshield, but run enough marathons and you're going to go Splat. Doesn't matter your experience. Be easy on yourself, know that you will live to run again. The zombie walk to the finish is noble yet humbling and the medic van isn't so bad,
26. I've tried to remember the entire route of a marathon and study it pre-race, and yeah, it's pretty much impossible with the mush your brain is in during the run. At least mine. But a few landmarks help. The CITGO sign at Boston is a special magnet that sucks runners into its gravitational pull. Find the magnet in your race at the end, something to look up towards knowing that it is your sign of the finish.
26.2 If anyone ever says a marathon is 26 miles, and forgets the .2, it is your duty to kindly correct them, because at 20 miles the race is half over, and at 26 miles you will have had everything squeezed out of you and all of it oozes out the last .2 miles. Remember, the zone you are in the last .2 is a rarity, an area few ever tread
I'm more amazed by his time than his headstand. You thinking he did the half? Yeah, maybe. Okay, that's just me talking to myself. We all have our nuances And of course there's plenty more things that can be added here, but then it wouldn't be a nifty list of 26.2
And yes, one more thing about making a list: It's always cool to have a specific number in mind when you make a list, because it makes you look like maybe you know what you are talking about, that you have it down to an exact science with a specific number, instead of just rehashing things that were taught to you, and then finding your voice to pass it on.
The Jade Rabbit, on amazon. The story of a miraculous marathon run.
My Race Weekend Reminders - Things I've Picked Up Along The Way (26.2 of them)
There are very few new ideas, new knowledge is rare, and we're all just standing on the shoulders of giants thinking we're tall, or standing on third thinking we hit a triple, regurgitating old ideas and repackaging and calling them my own. And if you're an obsessive marathoner, chances are you are an obsessive data-fiend as well, and have scoured for all the knowledge on running and marathoning and race day strategies for a great time or simply a great experience.
So, here are some ideas that you, the community of experts, have taught me about how to handle race weekend. These are the things I tell myself when I talk to myself, and if you listened, here's what you may hear.
1. Develop three goals for the event, only two of them being time goals. Have a "if everything goes perfect goal", an "I will be happy as hell if I get this time goal" and a process goal. For example, A: Ideal: I want to hit a 3:20 to qualify for Boston, B: Also awesome: 3:25 would make me feel plenty Triumphant. C: Process Goal: during the race I want to: run negative splits, make sure to tweet as many times as possible, meet my sole-mate, see the face of God at the finish, whatever fits. I just believe in having a tiered-approach, to reduce the risk of disappointment, and something that doesn't' even include time.
2. Get to bed early, but don't expect a big sleep the night before a marathon. Make sure you rest two nights before though. That way one sleepless night isn't a big deal.
3. Nothing new: eating routine, as with all routines, food, breathing patterns, nostril snot shots, and desperate prayers for mercy to the running gods – should have all been tried previously to marathon weekend. Meaning long runs should mimic marathon day, even down to if you choose to have sex the night before the event (and studies show it can increase your chance of a PR. Link)
With all the stimulus at the Expo, it's easy to get suckered in to thinking you need to try something different. I have found through experimentation that I need protein the night before a run as much as pasta, that chicken and pasta works perfect. Other things that I experimented with that I swear by: Pickle juice, S-Caps, and Compression Socks.
3. On this same note, during the event, pass up the opportunity to eat that Twinkie or gummi bear or pinch of chewing tobacco or whatever other novelty is being passed out by bystanders, unless you have done so before. Tried and true is certainly the rule, and while this makes perfect sense now, your head will be woozy and not so logical under the haze of a marathon run, so it's worth reminding yourself.
4. Exception to number 3: if you aren't worried at all about times (see the 'process goal' above) and just want to say you 'did it', then go ahead and do something spontaneous and crazy. Example "do you realize I did a jello shot off the navel of a homeless man at mile 23 while he was looking for donations playing the Sax? Yes, it's true."
How could you not smile and throw him a dollar or two? Or do a Jello shot off of his navel.5. Lay out your clothes, and put the body glide in your shoes, use a sharpie to mark the spots to cover, do something to make sure you don't' forget to lube up all over. We've all seen him. Bloody nipple guy. And you don't want to be awake the night before thinking "remember to lube, remember to lube" and doing something like this will assure you you will not forget.
6. At the expo, or at home, do not put on the race shirt before you finish the event. This may be one of those givens, and over-stated, but its bad luck, bad ju-ju, and sanctimonious. Of course, exception is if you are trying on for size, but if doing so then, you can only wear for 88 seconds exactly, which is more than enough time to see if it fits. Any more and you are tempting fate and sure to be stricken down by metaphorical lightening during the event.
7. I believe in getting to the start line early but not too early. Maybe it's the nerves, but I want to pee twice at the start, once when I get to the area and another time right before I get in the Chute. But otherwise, being first in line just makes me nervous and anxious. Never come close to missing the start gun.
8. I hate being uncomfortable waiting in the mass of the crowd waiting for the start, so even if its fifty degrees and not 30 I always Bring clothes to the start to shed. Being old sucks, shivering spends calories. And the homeless man playing the Sax will end up with your discarded rags so its part of the circle of life.
When shedding such clothes, do so by putting at the side if possible and not in the middle of the road. Poor race etiquette to trip the man behind you.
9. During the national anthem, make the sign of the cross, bow to Mecca, sacrifice a goat, and close your mind off and feel the humm of the universe… in other words, those last moments before take off can feel pretty sacred, so treat them as such and get ready to rock.
10. Once the gun shot sounds, I always walk to the starting matt from my position back in the pack, no matter what. Even if it's an eight of a mile. Something mental for me about making sure not to run early. Its gets me in the right mindframe of preserving energy. Plus, the race hasn't really started when people run, the mind game does, the strategy does, the race beginning is about saving energy. Walking to the start while others start running gets it through your nervous skull that you don't need to keep up with them; (the suckers running 26.2+) just run your own race.
Worth repeating this mantra: You run the first ten with your head, the second ten with your legs, the last 6.2 with your heart.
11. Headphones. I train with them and am convinced I run events better with them. And most races now 'suggest' you do not use them yet do allow them. Pick some slow songs for the start, and some inspirational ones to pick you up for the last ten miles. My fear was they would disconnect me from the crowd, but I found this not to be true and that the run is still plenty interactive.
12. Bring some Gu's, and memorize where the Gu spots are. Have both ready. You may drop a few while trying to open them, or you may pass up a free Gu giveaway spot in your running drunkenness. I've done both. Have two options.
13. Read over your running log up to the moment before you marathon. Take it with you to the hotel, to the bathroom, on the car ride to the event. Highlight the trainings where you kicked butt and remember that's who you are. Write them in bold, wave them around and say "Here's proof! Here's proof!" and use them to fight back the doubts.
15. When traveling out of town, bring multiple possible running gear. Weather and wind and precipitation can change so quick, so bring wet gear, hotter than expected gear, and colder than expected gear along with your main super-cool running gear.
16. When possible, cut the corners of the race, stay to the inside edge. (Otherwise, enjoy your 26.2 miles plus run.) and stay in the shadows when it's hot.
17. Pacing. My thoughts are: Run the first 1-5 slower than marathon pace, 5-10 at marathon pace, the next 10 to 15 a bit faster than marathon pace, and then MP or a little slower the way home. Perceived effort, at least for me, is easiest during the middle miles, and it takes a bit to warm up fully. This is basically an "even perceived effort pace" run. I didn't come up with this, of course. More about this idea in a future post.
18. Pick a person in the race who has what seems like a close pace to yours, and use them for reassurance to run with, but be totally prepared to ditch them if they seem too fast or slow.
19. Aid stations - Since there will be a log jam at the beginning of the aid station. (especially at huge marathons, and towards the first miles) run towards the middle of the road, pass the initial pack, and then fall in towards the end of the aid station. Of course, don't risk passing, but it sucks to break stride when you don't want to.
The aid station of those faster folks way ahead of us. 20. Grabbing a Gatorade; Always grab water, Gatorade, or other treats from the youngest volunteer possible. This will plant the seed in their little hearts of what an important job they are doing, and you're creating a volunteer for life. More importantly, you will be blessed, by Mojibijawe, God of children marathoners, and you will temporarily have tiny invisible wings on your head and travel light of foot. Try it. Grab the water from a youngster, look at their smile, and tell me if you aren't lighter. Them there's the wings on your head.
On this same tip, give as many fist bumps and slap as many hands as you can, as long as you don't redirect your route and run an extra tenth of a mile or something. If anyone reaches out a hand, and you touch it, that's one tenth of a mili-second off your time. Hit enough, and you'll certain to go .00002% faster. No, you'll never see an elite runner doing this, but it's one of the perks us regular folks have.
22. Boston: Kiss a Wellsey girl if you can. Question for the day: Does a spouse need permission to kiss a Wellsey girl? Does it matter the gender of the runner?
23. If you can, take the day after a marathon off work. The whole world will be hazy and fuzzy, and plus kinda lame since you just ran a monster event and they did not. Plus, on the last few mental miles, you can remind yourself you are on the couch the next day.
24. The last bit of the race, think of a regular running route by your house that's the same distance you have left in the race and use that to be your mantra. "Just a run to the high school and back" "Just a loop to the gas station," "I'm at the Belle Tire and just need to make it home. " (that last one's my own.)
25. Sometimes you're the bug, sometimes you're the windshield, but run enough marathons and you're going to go Splat. Doesn't matter your experience. Be easy on yourself, know that you will live to run again. The zombie walk to the finish is noble yet humbling and the medic van isn't so bad,
26. I've tried to remember the entire route of a marathon and study it pre-race, and yeah, it's pretty much impossible with the mush your brain is in during the run. At least mine. But a few landmarks help. The CITGO sign at Boston is a special magnet that sucks runners into its gravitational pull. Find the magnet in your race at the end, something to look up towards knowing that it is your sign of the finish.
26.2 If anyone ever says a marathon is 26 miles, and forgets the .2, it is your duty to kindly correct them, because at 20 miles the race is half over, and at 26 miles you will have had everything squeezed out of you and all of it oozes out the last .2 miles. Remember, the zone you are in the last .2 is a rarity, an area few ever tread
I'm more amazed by his time than his headstand. You thinking he did the half? Yeah, maybe. Okay, that's just me talking to myself. We all have our nuances And of course there's plenty more things that can be added here, but then it wouldn't be a nifty list of 26.2And yes, one more thing about making a list: It's always cool to have a specific number in mind when you make a list, because it makes you look like maybe you know what you are talking about, that you have it down to an exact science with a specific number, instead of just rehashing things that were taught to you, and then finding your voice to pass it on.
The Jade Rabbit, on amazon. The story of a miraculous marathon run.
Race Weekend Tips Someone Else Taught Me, and Mojibijawe, God of Children Marathoners
st1\:*{behavior:url(#ieooui) }
My Race Weekend Reminders - Things I've Picked Up Along The Way (26.2 of them)
There are very few new ideas, new knowledge is rare, and we're all just standing on the shoulders of giants thinking we're tall, or standing on third thinking we hit a triple, regurgitating old ideas and repackaging and calling them my own. And if you're an obsessive marathoner, chances are you are an obsessive data-fiend as well, and have scoured for all the knowledge on running and marathoning and race day strategies for a great time or simply a great experience.
So, here are some ideas that you, the community of experts, have taught me about how to handle race weekend. These are the things I tell myself when I talk to myself, and if you listened, here's what you may hear.
1. Develop three goals for the event, only two of them being time goals. Have a "if everything goes perfect goal", an "I will be happy as hell if I get this time goal" and a process goal. For example, A: Ideal: I want to hit a 3:20 to qualify for Boston, B: Also awesome: 3:25 would make me feel plenty Triumphant. C: Process Goal: during the race I want to: run negative splits, make sure to tweet as many times as possible, meet my sole-mate, see the face of God at the finish, whatever fits. I just believe in having a tiered-approach, to reduce the risk of disappointment, and something that doesn't' even include time.
2. Get to bed early, but don't expect a big sleep the night before a marathon. Make sure you rest two nights before though. That way one sleepless night isn't a big deal.
3. Nothing new: eating routine, as with all routines, food, breathing patterns, nostril snot shots, and desperate prayers for mercy to the running gods – should have all been tried previously to marathon weekend. Meaning long runs should mimic marathon day, even down to if you choose to have sex the night before the event (and studies show it can increase your chance of a PR. Link)
With all the stimulus at the Expo, it's easy to get suckered in to thinking you need to try something different. I have found through experimentation that I need protein the night before a run as much as pasta, that chicken and pasta works perfect. Other things that I experimented with that I swear by: Pickle juice, S-Caps, and Compression Socks.
3. On this same note, during the event, pass up the opportunity to eat that Twinkie or gummi bear or pinch of chewing tobacco or whatever other novelty is being passed out by bystanders, unless you have done so before. Tried and true is certainly the rule, and while this makes perfect sense now, your head will be woozy and not so logical under the haze of a marathon run, so it's worth reminding yourself.
4. Exception to number 3: if you aren't worried at all about times (see the 'process goal' above) and just want to say you 'did it', then go ahead and do something spontaneous and crazy. Example "do you realize I did a jello shot off the navel of a homeless man at mile 23 while he was looking for donations playing the Sax? Yes, it's true."
How could you not smile and throw him a dollar or two? Or do a Jello shot off of his navel.
5. Lay out your clothes, and put the body glide in your shoes, use a sharpie to mark the spots to cover, do something to make sure you don't' forget to lube up all over. We've all seen him. Bloody nipple guy. And you don't want to be awake the night before thinking "remember to lube, remember to lube" and doing something like this will assure you you will not forget.
6. At the expo, or at home, do not put on the race shirt before you finish the event. This may be one of those givens, and over-stated, but its bad luck, bad ju-ju, and sanctimonious. Of course, exception is if you are trying on for size, but if doing so then, you can only wear for 88 seconds exactly, which is more than enough time to see if it fits. Any more and you are tempting fate and sure to be stricken down by metaphorical lightening during the event.
7. I believe in getting to the start line early but not too early. Maybe it's the nerves, but I want to pee twice at the start, once when I get to the area and another time right before I get in the Chute. But otherwise, being first in line just makes me nervous and anxious. Never come close to missing the start gun.
8. I hate being uncomfortable waiting in the mass of the crowd waiting for the start, so even if its fifty degrees and not 30 I always Bring clothes to the start to shed. Being old sucks, shivering spends calories. And the homeless man playing the Sax will end up with your discarded rags so its part of the circle of life.
When shedding such clothes, do so by putting at the side if possible and not in the middle of the road. Poor race etiquette to trip the man behind you.
9. During the national anthem, make the sign of the cross, bow to Mecca, sacrifice a goat, and close your mind off and feel the humm of the universe… in other words, those last moments before take off can feel pretty sacred, so treat them as such and get ready to rock.
10. Once the gun shot sounds, I always walk to the starting matt from my position back in the pack, no matter what. Even if it's an eight of a mile. Something mental for me about making sure not to run early. Its gets me in the right mindframe of preserving energy. Plus, the race hasn't really started when people run, the mind game does, the strategy does, the race beginning is about saving energy. Walking to the start while others start running gets it through your nervous skull that you don't need to keep up with them; (the suckers running 26.2+) just run your own race.
Worth repeating this mantra: You run the first ten with your head, the second ten with your legs, the last 6.2 with your heart.
11. Headphones. I train with them and am convinced I run events better with them. And most races now 'suggest' you do not use them yet do allow them. Pick some slow songs for the start, and some inspirational ones to pick you up for the last ten miles. My fear was they would disconnect me from the crowd, but I found this not to be true and that the run is still plenty interactive.
12. Bring some Gu's, and memorize where the Gu spots are. Have both ready. You may drop a few while trying to open them, or you may pass up a free Gu giveaway spot in your running drunkenness. I've done both. Have two options.
13. Read over your running log up to the moment before you marathon. Take it with you to the hotel, to the bathroom, on the car ride to the event. Highlight the trainings where you kicked butt and remember that's who you are. Write them in bold, wave them around and say "Here's proof! Here's proof!" and use them to fight back the doubts.
15. When traveling out of town, bring multiple possible running gear. Weather and wind and precipitation can change so quick, so bring wet gear, hotter than expected gear, and colder than expected gear along with your main super-cool running gear.
16. When possible, cut the corners of the race, stay to the inside edge. (Otherwise, enjoy your 26.2 miles plus run.) and stay in the shadows when it's hot.
17. Pacing. My thoughts are: Run the first 1-5 slower than marathon pace, 5-10 at marathon pace, the next 10 to 15 a bit faster than marathon pace, and then MP or a little slower the way home. Perceived effort, at least for me, is easiest during the middle miles, and it takes a bit to warm up fully. This is basically an "even perceived effort pace" run. I didn't come up with this, of course. More about this idea in a future post.
18. Pick a person in the race who has what seems like a close pace to yours, and use them for reassurance to run with, but be totally prepared to ditch them if they seem too fast or slow.
19. Aid stations - Since there will be a log jam at the beginning of the aid station. (especially at huge marathons, and towards the first miles) run towards the middle of the road, pass the initial pack, and then fall in towards the end of the aid station. Of course, don't risk passing, but it sucks to break stride when you don't want to.
The aid station of those faster folks way ahead of us.
20. Grabbing a Gatorade; Always grab water, Gatorade, or other treats from the youngest volunteer possible. This will plant the seed in their little hearts of what an important job they are doing, and you're creating a volunteer for life. More importantly, you will be blessed, by Mojibijawe, God of children marathoners, and you will temporarily have tiny invisible wings on your head and travel light of foot. Try it. Grab the water from a youngster, look at their smile, and tell me if you aren't lighter. Them there's the wings on your head.
On this same tip, give as many fist bumps and slap as many hands as you can, as long as you don't redirect your route and run an extra tenth of a mile or something. If anyone reaches out a hand, and you touch it, that's one tenth of a mili-second off your time. Hit enough, and you'll certain to go .00002% faster. No, you'll never see an elite runner doing this, but it's one of the perks us regular folks have.
22. Boston: Kiss a Wellsey girl if you can. Question for the day: Does a spouse need permission to kiss a Wellsey girl? Does it matter the gender of the runner?
23. If you can, take the day after a marathon off work. The whole world will be hazy and fuzzy, and plus kinda lame since you just ran a monster event and they did not. Plus, on the last few mental miles, you can remind yourself you are on the couch the next day.
24. The last bit of the race, think of a regular running route by your house that's the same distance you have left in the race and use that to be your mantra. "Just a run to the high school and back" "Just a loop to the gas station," "I'm at the Belle Tire and just need to make it home. " (that last one's my own.)
25. Sometimes you're the bug, sometimes you're the windshield, but run enough marathons and you're going to go Splat. Doesn't matter your experience. Be easy on yourself, know that you will live to run again. The zombie walk to the finish is noble yet humbling and the medic van isn't so bad,
26. I've tried to remember the entire route of a marathon and study it pre-race, and yeah, it's pretty much impossible with the mush your brain is in during the run. At least mine. But a few landmarks help. The CITGO sign at Boston is a special magnet that sucks runners into its gravitational pull. Find the magnet in your race at the end, something to look up towards knowing that it is your sign of the finish.
26.2 If anyone ever says a marathon is 26 miles, and forgets the .2, it is your duty to kindly correct them, because at 20 miles the race is half over, and at 26 miles you will have had everything squeezed out of you and all of it oozes out the last .2 miles. Remember, the zone you are in the last .2 is a rarity, an area few ever tread
I'm more amazed by his time than his headstand. You thinking he did the half? Yeah, maybe. Okay, that's just me talking to myself. We all have our nuances And of course there's plenty more things that can be added here, but then it wouldn't be a nifty list of 26.2
And yes, one more thing about making a list: It's always cool to have a specific number in mind when you make a list, because it makes you look like maybe you know what you are talking about, that you have it down to an exact science with a specific number, instead of just rehashing things that were taught to you, and then finding your voice to pass it on.
The Jade Rabbit, on amazon. The story of a miraculous marathon run.
My Race Weekend Reminders - Things I've Picked Up Along The Way (26.2 of them)
There are very few new ideas, new knowledge is rare, and we're all just standing on the shoulders of giants thinking we're tall, or standing on third thinking we hit a triple, regurgitating old ideas and repackaging and calling them my own. And if you're an obsessive marathoner, chances are you are an obsessive data-fiend as well, and have scoured for all the knowledge on running and marathoning and race day strategies for a great time or simply a great experience.
So, here are some ideas that you, the community of experts, have taught me about how to handle race weekend. These are the things I tell myself when I talk to myself, and if you listened, here's what you may hear.
1. Develop three goals for the event, only two of them being time goals. Have a "if everything goes perfect goal", an "I will be happy as hell if I get this time goal" and a process goal. For example, A: Ideal: I want to hit a 3:20 to qualify for Boston, B: Also awesome: 3:25 would make me feel plenty Triumphant. C: Process Goal: during the race I want to: run negative splits, make sure to tweet as many times as possible, meet my sole-mate, see the face of God at the finish, whatever fits. I just believe in having a tiered-approach, to reduce the risk of disappointment, and something that doesn't' even include time.
2. Get to bed early, but don't expect a big sleep the night before a marathon. Make sure you rest two nights before though. That way one sleepless night isn't a big deal.
3. Nothing new: eating routine, as with all routines, food, breathing patterns, nostril snot shots, and desperate prayers for mercy to the running gods – should have all been tried previously to marathon weekend. Meaning long runs should mimic marathon day, even down to if you choose to have sex the night before the event (and studies show it can increase your chance of a PR. Link)
With all the stimulus at the Expo, it's easy to get suckered in to thinking you need to try something different. I have found through experimentation that I need protein the night before a run as much as pasta, that chicken and pasta works perfect. Other things that I experimented with that I swear by: Pickle juice, S-Caps, and Compression Socks.
3. On this same note, during the event, pass up the opportunity to eat that Twinkie or gummi bear or pinch of chewing tobacco or whatever other novelty is being passed out by bystanders, unless you have done so before. Tried and true is certainly the rule, and while this makes perfect sense now, your head will be woozy and not so logical under the haze of a marathon run, so it's worth reminding yourself.
4. Exception to number 3: if you aren't worried at all about times (see the 'process goal' above) and just want to say you 'did it', then go ahead and do something spontaneous and crazy. Example "do you realize I did a jello shot off the navel of a homeless man at mile 23 while he was looking for donations playing the Sax? Yes, it's true."
How could you not smile and throw him a dollar or two? Or do a Jello shot off of his navel.5. Lay out your clothes, and put the body glide in your shoes, use a sharpie to mark the spots to cover, do something to make sure you don't' forget to lube up all over. We've all seen him. Bloody nipple guy. And you don't want to be awake the night before thinking "remember to lube, remember to lube" and doing something like this will assure you you will not forget.
6. At the expo, or at home, do not put on the race shirt before you finish the event. This may be one of those givens, and over-stated, but its bad luck, bad ju-ju, and sanctimonious. Of course, exception is if you are trying on for size, but if doing so then, you can only wear for 88 seconds exactly, which is more than enough time to see if it fits. Any more and you are tempting fate and sure to be stricken down by metaphorical lightening during the event.
7. I believe in getting to the start line early but not too early. Maybe it's the nerves, but I want to pee twice at the start, once when I get to the area and another time right before I get in the Chute. But otherwise, being first in line just makes me nervous and anxious. Never come close to missing the start gun.
8. I hate being uncomfortable waiting in the mass of the crowd waiting for the start, so even if its fifty degrees and not 30 I always Bring clothes to the start to shed. Being old sucks, shivering spends calories. And the homeless man playing the Sax will end up with your discarded rags so its part of the circle of life.
When shedding such clothes, do so by putting at the side if possible and not in the middle of the road. Poor race etiquette to trip the man behind you.
9. During the national anthem, make the sign of the cross, bow to Mecca, sacrifice a goat, and close your mind off and feel the humm of the universe… in other words, those last moments before take off can feel pretty sacred, so treat them as such and get ready to rock.
10. Once the gun shot sounds, I always walk to the starting matt from my position back in the pack, no matter what. Even if it's an eight of a mile. Something mental for me about making sure not to run early. Its gets me in the right mindframe of preserving energy. Plus, the race hasn't really started when people run, the mind game does, the strategy does, the race beginning is about saving energy. Walking to the start while others start running gets it through your nervous skull that you don't need to keep up with them; (the suckers running 26.2+) just run your own race.
Worth repeating this mantra: You run the first ten with your head, the second ten with your legs, the last 6.2 with your heart.
11. Headphones. I train with them and am convinced I run events better with them. And most races now 'suggest' you do not use them yet do allow them. Pick some slow songs for the start, and some inspirational ones to pick you up for the last ten miles. My fear was they would disconnect me from the crowd, but I found this not to be true and that the run is still plenty interactive.
12. Bring some Gu's, and memorize where the Gu spots are. Have both ready. You may drop a few while trying to open them, or you may pass up a free Gu giveaway spot in your running drunkenness. I've done both. Have two options.
13. Read over your running log up to the moment before you marathon. Take it with you to the hotel, to the bathroom, on the car ride to the event. Highlight the trainings where you kicked butt and remember that's who you are. Write them in bold, wave them around and say "Here's proof! Here's proof!" and use them to fight back the doubts.
15. When traveling out of town, bring multiple possible running gear. Weather and wind and precipitation can change so quick, so bring wet gear, hotter than expected gear, and colder than expected gear along with your main super-cool running gear.
16. When possible, cut the corners of the race, stay to the inside edge. (Otherwise, enjoy your 26.2 miles plus run.) and stay in the shadows when it's hot.
17. Pacing. My thoughts are: Run the first 1-5 slower than marathon pace, 5-10 at marathon pace, the next 10 to 15 a bit faster than marathon pace, and then MP or a little slower the way home. Perceived effort, at least for me, is easiest during the middle miles, and it takes a bit to warm up fully. This is basically an "even perceived effort pace" run. I didn't come up with this, of course. More about this idea in a future post.
18. Pick a person in the race who has what seems like a close pace to yours, and use them for reassurance to run with, but be totally prepared to ditch them if they seem too fast or slow.
19. Aid stations - Since there will be a log jam at the beginning of the aid station. (especially at huge marathons, and towards the first miles) run towards the middle of the road, pass the initial pack, and then fall in towards the end of the aid station. Of course, don't risk passing, but it sucks to break stride when you don't want to.
The aid station of those faster folks way ahead of us. 20. Grabbing a Gatorade; Always grab water, Gatorade, or other treats from the youngest volunteer possible. This will plant the seed in their little hearts of what an important job they are doing, and you're creating a volunteer for life. More importantly, you will be blessed, by Mojibijawe, God of children marathoners, and you will temporarily have tiny invisible wings on your head and travel light of foot. Try it. Grab the water from a youngster, look at their smile, and tell me if you aren't lighter. Them there's the wings on your head.
On this same tip, give as many fist bumps and slap as many hands as you can, as long as you don't redirect your route and run an extra tenth of a mile or something. If anyone reaches out a hand, and you touch it, that's one tenth of a mili-second off your time. Hit enough, and you'll certain to go .00002% faster. No, you'll never see an elite runner doing this, but it's one of the perks us regular folks have.
22. Boston: Kiss a Wellsey girl if you can. Question for the day: Does a spouse need permission to kiss a Wellsey girl? Does it matter the gender of the runner?
23. If you can, take the day after a marathon off work. The whole world will be hazy and fuzzy, and plus kinda lame since you just ran a monster event and they did not. Plus, on the last few mental miles, you can remind yourself you are on the couch the next day.
24. The last bit of the race, think of a regular running route by your house that's the same distance you have left in the race and use that to be your mantra. "Just a run to the high school and back" "Just a loop to the gas station," "I'm at the Belle Tire and just need to make it home. " (that last one's my own.)
25. Sometimes you're the bug, sometimes you're the windshield, but run enough marathons and you're going to go Splat. Doesn't matter your experience. Be easy on yourself, know that you will live to run again. The zombie walk to the finish is noble yet humbling and the medic van isn't so bad,
26. I've tried to remember the entire route of a marathon and study it pre-race, and yeah, it's pretty much impossible with the mush your brain is in during the run. At least mine. But a few landmarks help. The CITGO sign at Boston is a special magnet that sucks runners into its gravitational pull. Find the magnet in your race at the end, something to look up towards knowing that it is your sign of the finish.
26.2 If anyone ever says a marathon is 26 miles, and forgets the .2, it is your duty to kindly correct them, because at 20 miles the race is half over, and at 26 miles you will have had everything squeezed out of you and all of it oozes out the last .2 miles. Remember, the zone you are in the last .2 is a rarity, an area few ever tread
I'm more amazed by his time than his headstand. You thinking he did the half? Yeah, maybe. Okay, that's just me talking to myself. We all have our nuances And of course there's plenty more things that can be added here, but then it wouldn't be a nifty list of 26.2And yes, one more thing about making a list: It's always cool to have a specific number in mind when you make a list, because it makes you look like maybe you know what you are talking about, that you have it down to an exact science with a specific number, instead of just rehashing things that were taught to you, and then finding your voice to pass it on.
The Jade Rabbit, on amazon. The story of a miraculous marathon run.
October 21, 2011
Author Interview In Which I Say Some Stuff
Somebody asked me some questions a few months ago, and I answered. Here's what I said: (man was I foolish, young and naive back then.)
Anyways, here it is: Author Interview
(Special Thanks To Amy Miles.)
Anyways, here it is: Author Interview
(Special Thanks To Amy Miles.)
October 17, 2011
The 2011 Detroit Marathon Expo "Yes, Those Gloves Are Extra Snot-Absorbent"
This weekend I had the pleasure of signing copies of The Jade Rabbit at the Detroit Free Press Marathon Expo. It was flattering to be invited by the folks at Running Fit (certainly the premier running store in the Detroit Metro area), and the real pleasure was probably working the booth as much as in peddling the novel to would be runners. Thanks to everyone who stopped by to say Hi and picked up a copy.
The folks at Running Fit were terrific. It was a pleasure to hang out with so much running and fitness experience. And you could feel the positive effects of years of pounding the pavement had upon their soles. It's hard to have that many runners' highs without a permanent buzz. It's no coincindence that these are the folks who put on the three day music and trail-running communal adventure called Run Woodstock
Since it was difficult for cusomters to tell that I was the writer of the novel, I spent most of my time being a Pseudo Running Fit employee for the day. Usually I am at the expo nervous about the weather, worried about being on my feet, and wondering what kind of triumph or travesty Sunday's run would bring. Not this time. I got to speak with new and experienced runners both, answer questions about gu, chomps, wind on the bridge, and what the heck is that skeleton toiler paper roll next to me. It is a price for winning the upcoming, Run Scream Run, a spooky run through Wiards Orchard. Thus the spiderweb behind me.
Hi ThereOn my right is the bin of "Hi-Tech Gloves." And why are these cotton throwaway gloves "HI-Tech"? They are extra snot absorbent, of course, was my answer. And no the gloves were not just bleached versions pulled off the streets from marathons past.It was as great as a marathon weekend could be without actually running. I woke up Sunday morning, warm and in my bed, right around race time. "Are you signing books today Daddy?" my daughter asked. "No, I told her, I'm with you all day."And she smiled and gave me a big hug.
Flattered again.
The good folks at Running Fit doing their thing. Angela, in the pink, is still standing after a 100 mile run 6 weeks ago (she came in second and was one of only 4 woman who finished) followed by a marathon 2 weeks ago. And yes, she also ran Detroit on Sunday.
[image error] Copies of the novel. Those not sold are now available at a Running Fit near you or on Amazon.
October 12, 2011
Either You're Going To Die Or You're Not. There's Nothing You Can Do - Dealing With Pre-Race Nerves
This is a reprint of one of the best posts I have seen about pre-race Nerves. It is from Don Kern, director of The Grand Rapids Marathon. If you have not run the marathon, I suggest you think about it. Smaller than Detroit and of course Chicago, yet it is incredibly personable. You certainly won't be running alone. Check out the reviews on MarathonGuide if you want more info. The course is a great mix of terrain. It is the site of my Boston Qualifier, and my favorite Shirt Color of all. My daughter loves to wear it to bed as pajamas.
Re-Friggin Lax, People Love you! Link to the Grand Rapids Marathon BlogRe-Freakin'-lax!I've told this story before, but I think it might help at this point:
A good friend was going to run her first marathon a few years ago. I had referred her to the same hotel we were staying in, and when we went to her room, her fiance answered the door. She was sitting on the bed with a pillow in her lap. Her head down. She was crying.
Too much stress. All the things to remember. All the advice, the coaching, the books, the "experts" words swirling around in her head. Combined with the next day's venture into the unknown she was completly overwhelmed.
-------I jumped off a bridge in New Zealand. Don't worry. I was connected to a big rubber band. As I stepped off the platform into thin air, I discovered something in the next half-second. There was nothing I could do. Either I was going to die or I wasn't. After that, my mind totally changed modes and I was focused on the experience, the fun, the adrenaline, the sensations. IT WAS GREAT!! -------
I hugged my friend, told her to relax. All that advice you've been listening to at this point is just extra noise. Either you've trained enough, or you haven't. It's too late to worry about that now. We went out to eat, relaxed, and enjoyed the moment. I saw her at the starting line, still a little nervous, but enjoying it. On the out-and-back course, I saw her, still on her way out, a couple miles behind me as I was heading back. She was smiling. Enjoying. I crossed the road and gave her a big smooch. She was having a great time.
Later as she crossed the finish line, I grabbed a medal from a race volunteer and put it around her neck. The tears of the day before were replaced with joy. Her first marathon.
Re-Friggin Lax, People Love you! Link to the Grand Rapids Marathon BlogRe-Freakin'-lax!I've told this story before, but I think it might help at this point:A good friend was going to run her first marathon a few years ago. I had referred her to the same hotel we were staying in, and when we went to her room, her fiance answered the door. She was sitting on the bed with a pillow in her lap. Her head down. She was crying.
Too much stress. All the things to remember. All the advice, the coaching, the books, the "experts" words swirling around in her head. Combined with the next day's venture into the unknown she was completly overwhelmed.
-------I jumped off a bridge in New Zealand. Don't worry. I was connected to a big rubber band. As I stepped off the platform into thin air, I discovered something in the next half-second. There was nothing I could do. Either I was going to die or I wasn't. After that, my mind totally changed modes and I was focused on the experience, the fun, the adrenaline, the sensations. IT WAS GREAT!! -------
I hugged my friend, told her to relax. All that advice you've been listening to at this point is just extra noise. Either you've trained enough, or you haven't. It's too late to worry about that now. We went out to eat, relaxed, and enjoyed the moment. I saw her at the starting line, still a little nervous, but enjoying it. On the out-and-back course, I saw her, still on her way out, a couple miles behind me as I was heading back. She was smiling. Enjoying. I crossed the road and gave her a big smooch. She was having a great time.
Later as she crossed the finish line, I grabbed a medal from a race volunteer and put it around her neck. The tears of the day before were replaced with joy. Her first marathon.
October 1, 2011
Squeezing Me To Tears
Marathoning is such a grand event, and the way it takes place on the streets and the earth is nothing compared to the way it takes place in my mind. It has taken on a much more spectacular event in my brain, my heart, and my soul, and has a deeper existential meaning beyond just a physical endurance event on a Sunday morning.
Sure it's a run, a long as hell run, but more than that. It is me staring into the void, and the void challenging me back, asking me what am I made of? (how a void can challenge back, I don't' know). It is the eternal existential question: What's in your essence? What's in your soul? Are you up to the challenge of being your best? Can you blast past previously self-imposed artificial limits? Can you walk on water, part the Red Sea, can you not shrivel in pain and fear when the moment comes? Will you run on and endure or crumble into a fetal position and whimper with the challenges you face?
A marathon is the arena in which I prove myself worthy, that I am strong, a frigging fuckin warrior of life who will battle back, fight to the bone and not let blood or sweat or ripping muscles and tendons stop me. It is life squeezing me and squeezing me to find out whats inside, what am I made of, and my essence oozes out and I bare myself for all to see, and I answer. Hellz yeah, I got this. I got this and life is beautiful, I am beautiful, and I am Me, hear me ROOOOARRRR!!!! Fucking beast.
Just to show up marathon morning is to face the fear. Dreams of thousands hang on the precipice of that start line, and Fear is at the start of every marathon. I don't care if you have run fifty. There's fear that you won't run your goal, fear of that little injury in your calf since you know that if there's any weakness, the marathon that awaits you of you will exploit it to its core. Fear of not finishing, fear of embarrassment, will it rain, will you be hurt, will your dreams be squashed, will you not be up to it? will you chaff, did you wear the right thing, you have to pee, you may throw up, you ate too much, not enough, will you curl up into your safe ball of comfort when that gargantuan test is put before you? How will you feel when the heat of the event starts to boil all of your fears and truths to the surface, can you hack it? Its primordial and filthy stuff, and you won't come away unchanged.
And the power of thousands of people answering the challenge collides at every event, and there's an unspoken connection.
Don't you believe you can feel the people next to you in the last 6.2? That there's a mystical and spiritual connection to thousands of other runners? Hard to describe, but there is some odd connection that happens to people you never saw, may never see, but just to be near them and experiencing the same thing, all of you in your most vulnerable and stripped down moments. Because you know the person next to you at mile 24 has also been training for weeks, has been running many hours of the day and thinking about running the rest of the hours of the day, and now you have come together for the grand and ecstatic climax.
Whew, that's a lot for just some training, but I have always made the marathon about way more than just training to feel fit, to give my life more purpose, clarity, and the lovely spiritual and emotional detox of a strong run. It does all of that, and more. It is an existential moment where I have to define myself and rise to the occasion. And since there is such a build up, maybe that's why I always cry. The moment I finish a marathon the tears flow, unabashedly, not because I am hurt, (because of course I am hurt) but because I am so alive at that moment, and everything I am made of is being squeezed out of me and I showed up, I did it, I am a Warrior, I felt the fear and did it anyways.
This whole concept of the power of a running event was the guiding force when I wrote my second novel, The Jade Rabbit. I wanted to write a story that exemplified a complex character who was training for a marathon, and that her whole existence; emotional baggage, psychological fears, biological hopes (she's been unable to get pregnant) were all played out in the drama of the marathon. The quest to run a sub 3 hour marathon is more than just an accomplishment and a medal, but would define her whole being. That's what a marathon does for us. If the novel is successful in displaying this to the reader is yet to be determined, but the story is so personal, that every time I read it, I still cry. I know, that sounds crazy. "You mean you know the ending but you still cry?" my wife asks. Uh-huh. Then again, same thing happens when I watch Terms of Endearment, Lion King (ya know, when Musafa challenges Simba that he is more than what he has become) and of course the movie The Champ has left a permanent mark. No, those aren't red boogers on my sleeve, that's my heart. Well, maybe a mix of both. And all that stuff that comes out of you when your run-- that's not sweat, that's your heart and soul dripping out of every pore of your skin, cause you're getting squeezed.
So, no, it's not just a run. Don't ever let it become that. It's you against the negative forces in life, the voices in your head, that old teacher from seventh grade or the evil deities in your head all trying to make you feel and believe you are less than what you are. You aren't, damn it, and you got your medal, your race day t-shirt, your appetite, and your tears to prove it.
September 24, 2011
TAPER GREMLINS IN YOUR BRAIN
"Damn, I knew I shouldn't have put in that two hour run this week. What's wrong with me. AHHHH!!!!"It's 3 weeks to marathon day, and you just finished your last long run. You took your body to its limit. Your face is beat red from blood rushing through your body, the mitochondria in each of your cells has expanded and is carrying more energy than ever. Your legs are aching, thighs and calfs feel shredded, and stretched ligaments are begging for an ice bathe and some Ibuprofen. Your stomach demands some protein, or pizza, or some chocolate, and just when you think that you are done, you throw in a Five Guys cheeseburger (and the obligatory handful of peanuts while you wait)
Three weeks to marathon day and now your real work begins. Rest and taper. I have heard it said that you are now at the point where there is nothing you can do this late that will improve your performance, but there is much you can do to hurt your performance and damage yourself.
The idea of a two week taper baffled me when I first heard it. You mean I slow down for two weeks before I run such an event? An event where people fear to tread, and I'm going to finish this event with a two week slow down? Um, WTF? But this was before I knew the science, or at least before I understood it. Okay, better yet, before the science of tapering taught me many lessons.
After many trials and tribulations, I have come to fully believe in the full three week taper. And I credit respecting the taper and obeying it fully for allowing me to finally qualify for Boston. My last three weeks for my recent qualifier looked like this:
*Three weeks before race date, 23 miles. *Two weeks before race date 13 miles. *One week before race date, 8 miles.
The rest of the runs were just fillers and all at 6 miles or under, and never two days in a row. I included some striders and some marathon pace miles, but always always holding back when the desire was to fly.
My second marathon, the first one that I ran for time, I was kicking ass in training. If I wasn't running miles, I was on the internet researching training plans (um, this was before two kids). I was doing many fast runs, and all the race predictors from the 10k's and ten milers I had finished predicted a 3:05-3:10 marathon time. My mental drive was such that a bullet to the head would be all that could stop me. Two bullets. So, during the 20 mile training run 3 weeks out from the event, sponsored by a local running shoe store, I was going to see how ready I really was. I basically raced the event, and did 20 miles at a 7:05 pace. Hellz yeah! And then a week later, because I was so tormented by the mental games of qualifying for boston and proving my worth, I slogged through another twenty miles, aching muscles and ligaments hurting, and then finally did a taper.
Then off to the Chicago Marathon, where I ran the first 20 miles on pace, but the last six, I was done. Shot. Splat. If I was in a Zombie movie, I would have been shot in the head, because I was a slow moving, leg ragged freak who almost had a DNF. My thighs had such cramps in them they bulged in a way my wife will never forget. Ironically, it is still my PR at 3:16, but I know if I had trained better, I could have beat that time by ten minutes.
Still, I didn't learn my lesson, but the lessons were beginning.
After training so hard, your body has been beat down, and you need to be 100 percent rested and healed in order to run your best, and I don't mean injuries, although there is that too, I mean all the things you can't see. All the tiny tears and muscle rebuilding, not from your last long run, but from the last many months. Think of it as a damn with an empty reservoir behind it, and you need to fill it up to the top until finally the damn breaks through with an incredible rush. Time it so that the break happens on marathon morning.
The problem is, you have been driving yourself so furiously for weeks, pushing yourself and fighting against any urge to slow, and now the goal is to push back against that drive, to resist the urge to go fast and long, and to instead rest and heal. And the irony is, now that you have the reality of the upcoming race to worry about, you don't have the relief of the same intensity of running. The worries mount, and your drug to cope is fading. Running is the ultimate high and rearranges all your brain cells and spiritual angst and emotional maladies and brings you back to a place of increase serenity, tranquility, and makes you feel like a kick-arse mudda fudder. When you don't have this, it will be a slight detox, and symptoms will appear. Grogginess, crankiness, and the demons and gremlins of doubt will creep in. You haven't ran enough, you need to do more. You really think you can do this? You didn't train enough. Better go take a run to see how fit you really are.
"Someone pause my Garmin."Yes, Your taper brain will fu*ck with you (sorry, any other word besides the F-word would be an understatement) and make you doubt your abilities. It will find any small ache and pain in your body and blow it up into something huge and threatening. The tiny ache on your knee, the hip that seems a bit crushed with your strides, or the calf that seems to pinch with every stride will feel so much more intense and be blown out of proportion.
Beware of the mental drama and the chatter of 'self-talk' in your brain that threatens all you worked for. It might go something like this:
I've recovered pretty quick, maybe I don't need to taper as much as I thought.
Come on, three weeks of tapering? Way too much. You have a friggin marathon to do, its dangerous for you to go out there and not train more. You want to embarrass yourself? DNF? WTF? . You used to run right up until two weeks before the event, and now you're getting lazy. You'll lose so much fitness,
Yes, Your body will talk to you. It is a machine, an effective, lactic acid burning, heightened aerobic capacity machine. It has been molded it into something efficient and to take it for a run is blissful. It knows this, and will beg of you; "Don't you want to go for a run and see what I can do, just a little test drive and rev your engines? Let's do some intervals or just see how effortlessly a ten mile marathon pace run has become. Like butter. Come on, it will feel so so good. You will love it, I promise. You know you want to. Besides, see that extra pinch of flesh on your gut? You will be lugging that around for 26 miles if you don't go burn some calories."
Talk back, tell it no. No! Don't trust your gut in this one. Your gut and your body and your legs want to run. Trust your head. You might feel fresh and feel you are not exhausted now, but 'you will be, you will be.'
Of course, this doesn't mean everyone needs to taper for three weeks, but through experience, learn the kind of taper you need and follow it. My mantra (plagiarized, of course) is that marathon training is an experiment of one, and the results you get will work for you and you alone. For me, the results of the three week taper surprised the hell out of me, and if I doubt it, I only have to remember the last 6.2 of the marathons where I went Splat! When I was beaten down and dragging legs of dead weight the last miles and saw all those runners passing me by. Again and again, runners would shoot by me, my watch mocked me, and it took effort just to stop from walking and collapsing. I wanted to scream, I wanted to cry, and swore to the heavens "God, I promise, I will go to church and taper longer next time if you just help me finish this one."
So, make a commitment to taper. A solid taper is the road to negative splits, which, to me, is like a powder day on a ski run, like a perfect rainbow on the ocean sky, like a hole in one in golf, and running free and steady and at an even pace, reeling in runner after runner, the last 6.2 miles of a marathon is, without a doubt, the best feeling (family events besides) I have ever experienced in my whole life. It is the high and bliss of heaven to me and why I come back. And, I have experienced many of the highs life has to offer.
Do other things to distract yourself, study the course, start pouring through your Netflix que. Go watch all those shows saved on your DVR. If you want a great inspiring movie, watch the movie Saint Ralph (you will cry if you have a heart) and keep your focus on the event. Remind yourself, that if you have done the miles, then you will be fine. And if you wished you had trained more, now is not the time to fit it in. Just know that, if you have the balls to train for a marathon and then show up marathon morning, you will cross the finish line.
September 18, 2011
SIMBA, YOU ARE MORE THAN WHAT YOU HAVE BECOME
If you see this bench during a Long Run, take a bite and carry on.
As a marathon runner, you get the joy of crossing the finish line in an event where most fear to start, but oh so much more. For one, there is nothing in life like finishing a Long Run in a marathon training program. Especially if it felt triumphant and you were running rather than just slogging and dragging yourself for the last few miles just to satisfy your training schedule. I have had my share of those. And then there's that lovely, Saturday or Sunday afternoon exhausted feeling, where your whole body is tingling, all the molecules of your body seem to be on fire, and you can eat and eat and eat, and still not make up for all the calories lost. People seem like zombies compared to what you just did, the beauty of life is vibrant and easy to see, and afternoon football seem so much more vivid. I tend to look at the the athletes and think "I worked just as hard as you today, my good man." You will sleep the sleep of the elite that night.
But, when it comes to Long Runs, there is so much variance on the buffet table of training options. When to run the long run, how fast, how many, and at what length? If you are obsessed enough to run like a crackhead looking for a rock, then you have googled pretty much every training table available. I am a firm believer in marathon training as an 'Experiment of One'; the results will work for you and you alone. Of course, studying and having some sort of plan that resembles a tried and true program is important, but each marathon attempt is an experiment where you then modify your next program accordingly. So, with that in mind, here's what worked for me.
**Scheduling: First of all, when doing your marathon training schedule, do so backwards. Look at your marathon date, and then schedule your last long run three weeks out. This is the pinnacle of a training program, so start with that and then work backwards. Usually, there is a shoe store sponsored training run in your area around that date, so circle it on your calendar, DVR what needs DVR-ing, promise your spouse you will watch the kids on another date so you can have that day free, and let your mojo build to that moment.
**Help On The Way: While you are on the go, you will need some help. Here are some thoughts to get you by.
-A killer playlist on your iPod. But no, not killer from the beginning. Put in an hour long podcast to start. (Pheddipitations is my fav) and let yourself slowly build to some momentum building songs. Sing the songs as you run, and badly, and out loud as if nobody's listening. And Love like you never been hurt and shoot snots out your nose like nobody's watching.
-Your Own Aid Station- make a central point where you can run out and backs froms your water spot. I have a route to a gas station where I run 4 miles, get a bunch of water and leave it by a tree, then do a few out and backs that return me to my water, until my final run home. Yes, getting the water at the gas station with sweaty bills pulled from your shorts and perhaps snots on your nose may get you some looks, but really, shouldn't the dude next to you buying a 5 dollar pack of smokes really be the one getting the looks. (For nonconformity, the world will whip you with its displeasure. Feel the crack of the whip and ask for more.)
-Energizers and Fuel. Of course there is Gu, but ever since I read (I think it was in Runner magazine) about an ultra runner who gets by on Kit-Kats, I always buy a few and many are they perfect. Easy to digest, a nice change, and my body responds more when I promise a kit-kat after another 2 miles more so than the poopy-gooey stuff.
-Anti-Inflammatories- (insert not a doctor disclaimer notes) Before a few of my long runs, I started taking a few Naproxen's (Aleve) and I think it helps. It may have been just a placebo effect, and it feels a little too much like cheating or doping or playing with nature, but as long as it's not oversused, I think it's worth it.Test before trying in a race, as always.
** Getting There is Half The Fun: How to build up to your longest long run? Intially, I just ran a certain length and then bumped it up 2 miles for my next long run. What I have found, is that for many of the long run lengths, I do 2 attempts at a certain mile length before I bump up. (maybe not all the lengths, for example, maybe two runs of 14 miles, one 16, two at 18, before moving on to twenty, and so on.) The first one is just to cover the miles, but the second is to do a few, up to 8, at marathon pace. Preferably the last parts of the fun to get yourself prepared to run fast when you are tired. That is so important, I believe, cause you can get to the point where you can run 20 miles at a certain pace in your sleep, against the wind in the rain, and on a boat with a goat, but if your legs can't handle the speed, then you are done.
** Rabbit or The Hare: Start as a cute-as-hell turtle with the voice of that sea turtle dude from Finding Nemo, but end with the leg kicks of a wrasckly wrabbit. Some speed or marathon pace runs during some of your long runs is essential. This can be a shock to your legs if you have done 10 miles at a comfortable pace, and then you try to do that last 4 or 6 at race pace, so try some striders at race pace for a minute or two a mile before you hit the change of pace to preprare. The initial shock will seem hard, but once you hit it again, it will flow smoother. Think of it as getting into a cold pool. At first it is cold and shriveling, but then jumping back in again, its nuttin.
**Nothing Sacred. Top out with a run longer than the token 20 miles. Of all the changes that helped me to reach my BQ PR, (including a 3 instead of 2 week taper, resting when my mental demons begged me to run more) it was topping out at 23 mile long run that put me over the top. Making this change totally changed the feel of the last 6.2 of the marathon. Despite the character in my novel, who believes in the adage that the last 6.2 are sacred and should be saved for the race. (I was going for the 'Hemmingway-esque' metaphor of fearing the psychologically dark places.) Running 20 is enough for many folks, but as I stated, in this experiment of one, it didn't work.
Of course, the risk is that the last long run damaged me nearly as much as the race itself, so what I did was go out super-duper slogging slow. I ran the first ten miles slow, sped up for the next 5 to 6 miles, and then ran the last 8 at marathon pace. It made a huge difference.
If you are doing a training run with a running group, and you are doing more than the group is, then get there early and do them first rather than afterwards. Nothing more dehumanizing than having to run on when everyone else has finished. You will regret going more, you may stop, and you will feel slow when everyone else sees you crossing long after they did. On the other hand, if you get there thirty minutes before hand and put in three miles, you will feel a stud or an amazing Amazon warrior. (which you already are, by the way, so don't forget it.)
**Simba, you are more than what you have become; Just some thoughts that worked for me. Take what you want and trash the rest. I will ramble on more about recovery time, recovery nutrition, why I cry every time I see The Lion King, tapering, how and why to brush your teeth in the shower, and why I don't trust people who wink at me at a later date.
If you see this bench during a Long Run, take a bite and carry on.As a marathon runner, you get the joy of crossing the finish line in an event where most fear to start, but oh so much more. For one, there is nothing in life like finishing a Long Run in a marathon training program. Especially if it felt triumphant and you were running rather than just slogging and dragging yourself for the last few miles just to satisfy your training schedule. I have had my share of those. And then there's that lovely, Saturday or Sunday afternoon exhausted feeling, where your whole body is tingling, all the molecules of your body seem to be on fire, and you can eat and eat and eat, and still not make up for all the calories lost. People seem like zombies compared to what you just did, the beauty of life is vibrant and easy to see, and afternoon football seem so much more vivid. I tend to look at the the athletes and think "I worked just as hard as you today, my good man." You will sleep the sleep of the elite that night.
But, when it comes to Long Runs, there is so much variance on the buffet table of training options. When to run the long run, how fast, how many, and at what length? If you are obsessed enough to run like a crackhead looking for a rock, then you have googled pretty much every training table available. I am a firm believer in marathon training as an 'Experiment of One'; the results will work for you and you alone. Of course, studying and having some sort of plan that resembles a tried and true program is important, but each marathon attempt is an experiment where you then modify your next program accordingly. So, with that in mind, here's what worked for me.
**Scheduling: First of all, when doing your marathon training schedule, do so backwards. Look at your marathon date, and then schedule your last long run three weeks out. This is the pinnacle of a training program, so start with that and then work backwards. Usually, there is a shoe store sponsored training run in your area around that date, so circle it on your calendar, DVR what needs DVR-ing, promise your spouse you will watch the kids on another date so you can have that day free, and let your mojo build to that moment.
**Help On The Way: While you are on the go, you will need some help. Here are some thoughts to get you by.
-A killer playlist on your iPod. But no, not killer from the beginning. Put in an hour long podcast to start. (Pheddipitations is my fav) and let yourself slowly build to some momentum building songs. Sing the songs as you run, and badly, and out loud as if nobody's listening. And Love like you never been hurt and shoot snots out your nose like nobody's watching.
-Your Own Aid Station- make a central point where you can run out and backs froms your water spot. I have a route to a gas station where I run 4 miles, get a bunch of water and leave it by a tree, then do a few out and backs that return me to my water, until my final run home. Yes, getting the water at the gas station with sweaty bills pulled from your shorts and perhaps snots on your nose may get you some looks, but really, shouldn't the dude next to you buying a 5 dollar pack of smokes really be the one getting the looks. (For nonconformity, the world will whip you with its displeasure. Feel the crack of the whip and ask for more.)
-Energizers and Fuel. Of course there is Gu, but ever since I read (I think it was in Runner magazine) about an ultra runner who gets by on Kit-Kats, I always buy a few and many are they perfect. Easy to digest, a nice change, and my body responds more when I promise a kit-kat after another 2 miles more so than the poopy-gooey stuff.
-Anti-Inflammatories- (insert not a doctor disclaimer notes) Before a few of my long runs, I started taking a few Naproxen's (Aleve) and I think it helps. It may have been just a placebo effect, and it feels a little too much like cheating or doping or playing with nature, but as long as it's not oversused, I think it's worth it.Test before trying in a race, as always.
** Getting There is Half The Fun: How to build up to your longest long run? Intially, I just ran a certain length and then bumped it up 2 miles for my next long run. What I have found, is that for many of the long run lengths, I do 2 attempts at a certain mile length before I bump up. (maybe not all the lengths, for example, maybe two runs of 14 miles, one 16, two at 18, before moving on to twenty, and so on.) The first one is just to cover the miles, but the second is to do a few, up to 8, at marathon pace. Preferably the last parts of the fun to get yourself prepared to run fast when you are tired. That is so important, I believe, cause you can get to the point where you can run 20 miles at a certain pace in your sleep, against the wind in the rain, and on a boat with a goat, but if your legs can't handle the speed, then you are done.
** Rabbit or The Hare: Start as a cute-as-hell turtle with the voice of that sea turtle dude from Finding Nemo, but end with the leg kicks of a wrasckly wrabbit. Some speed or marathon pace runs during some of your long runs is essential. This can be a shock to your legs if you have done 10 miles at a comfortable pace, and then you try to do that last 4 or 6 at race pace, so try some striders at race pace for a minute or two a mile before you hit the change of pace to preprare. The initial shock will seem hard, but once you hit it again, it will flow smoother. Think of it as getting into a cold pool. At first it is cold and shriveling, but then jumping back in again, its nuttin.
**Nothing Sacred. Top out with a run longer than the token 20 miles. Of all the changes that helped me to reach my BQ PR, (including a 3 instead of 2 week taper, resting when my mental demons begged me to run more) it was topping out at 23 mile long run that put me over the top. Making this change totally changed the feel of the last 6.2 of the marathon. Despite the character in my novel, who believes in the adage that the last 6.2 are sacred and should be saved for the race. (I was going for the 'Hemmingway-esque' metaphor of fearing the psychologically dark places.) Running 20 is enough for many folks, but as I stated, in this experiment of one, it didn't work.
Of course, the risk is that the last long run damaged me nearly as much as the race itself, so what I did was go out super-duper slogging slow. I ran the first ten miles slow, sped up for the next 5 to 6 miles, and then ran the last 8 at marathon pace. It made a huge difference.
If you are doing a training run with a running group, and you are doing more than the group is, then get there early and do them first rather than afterwards. Nothing more dehumanizing than having to run on when everyone else has finished. You will regret going more, you may stop, and you will feel slow when everyone else sees you crossing long after they did. On the other hand, if you get there thirty minutes before hand and put in three miles, you will feel a stud or an amazing Amazon warrior. (which you already are, by the way, so don't forget it.)
**Simba, you are more than what you have become; Just some thoughts that worked for me. Take what you want and trash the rest. I will ramble on more about recovery time, recovery nutrition, why I cry every time I see The Lion King, tapering, how and why to brush your teeth in the shower, and why I don't trust people who wink at me at a later date.
If I could stick a knife in my heart, and spill it all right on the stage...
My brain is wondering.... this blog, what should it be? How does anyone decide what to blog about? I am 32 flavors and then some, to quote Ani Defranco, which flavors should I spill out over here? If I could stick my knife in my heart, I'd spill it all over the stage. Would that satisfy you? Would that slide on by you? Would you think the boys insane?
Okay, that's musical loose association.
So, lets see. I can write forever about addiction. I lived it, I am in recovery every day from it, and can talk all day about drugs and drinking and walking like a camel for 20 years sober in a wet and raining world. But who wants to hear that.
I can write about adoption, but that just seems pretty darn personal. Not something I want to blab about concerning my daughter, at least not too much, so, in that case, I just won't stick the knife in my heart.
I can talk about writing. I've been writing since I was little. I remember how honored I was in fifth grade when, after we all had to write short stories, the teacher had me read mine to class. Books continued to shape me, and my hero's have always been writers.
But my running life may be most interesting, and mostly because, when we run we write, we get high, we become part of a bigger family, and train ourselves to tackle all the mental, emotional, and spiritual challenges thrown our way. Running boils all your truths to the top. So, quite enthusiastically, that's what I'm going to pursue,
Everybody's out on the run tonight but there's no place left to hide.
Since it's Marathon training Long Run season, look for some thoughts on that soon.
Okay, that's musical loose association.
So, lets see. I can write forever about addiction. I lived it, I am in recovery every day from it, and can talk all day about drugs and drinking and walking like a camel for 20 years sober in a wet and raining world. But who wants to hear that.
I can write about adoption, but that just seems pretty darn personal. Not something I want to blab about concerning my daughter, at least not too much, so, in that case, I just won't stick the knife in my heart.
I can talk about writing. I've been writing since I was little. I remember how honored I was in fifth grade when, after we all had to write short stories, the teacher had me read mine to class. Books continued to shape me, and my hero's have always been writers.
But my running life may be most interesting, and mostly because, when we run we write, we get high, we become part of a bigger family, and train ourselves to tackle all the mental, emotional, and spiritual challenges thrown our way. Running boils all your truths to the top. So, quite enthusiastically, that's what I'm going to pursue,
Everybody's out on the run tonight but there's no place left to hide.
Since it's Marathon training Long Run season, look for some thoughts on that soon.
September 7, 2011
My Novel 'Stray' Gets A Little Love and A Second Edition. 'The Jade Rabbit' Gets A Shout Out
A dear blogger posted on the importance and role of books in our lives, and included The Jade Rabbit. Here's the link: New Authors Blog
But then there's my first born. Stray is my first baby, and as all parents know, we learn a ton with our first. There are some things we would have done differently, but the experience of creation is a miracle, the nurturing moments are so powerful they leave imprints on us everywhere we go, so how could you have it any other way.
The novel is sweet and full of compassion and redemption, but deals with some raw, edgy, and ravaging moments. (By the way, the whole novel is true, it just all happened in different order, all of it to different people at different moments, so pretty much nobody is recognizable. Well, all of it is true except the ending, that was made up. But even if it isn't true, doesn't mean it didn't happen.)
So, I had seen the novel as kind of an endearing and rockin' garage band that may not sound good in your car but sure is powerful when you feel its energy. Well, after a few comments and reviews from readers about me sending my baby out into the world without the proper attire, I decided to make some changes, and a second edition is now available. Thanks to my friend Katy from Goodreads, it has been proof-read and cleaned up, and the new version is now available on amazon, smashwords, and should appear soon on Barnes and Noble and in the paperback version.
And just in time, Stray is getting a little love at the following blog: Kandes Book Reviews by the mad tiger reader Kandes.
Yes, I copied and pasted a small quote below, but please click and look at her other reviews. Kandes reads books like I eat licorice:
"My favorite character in this book was Rachel. I'm a huge huge huge animal lover (I have 2 chihuahuas and 1 retriever mix myself) and I just loved the scenes that were set in the animal shelter. And I really felt her pain when she had to euthanize these poor poor creatures that did nothing wrong other then be around these horrible people that use and abuse these animals. I really don't know how people can handle euthanizing them, they must be so strong.
Overall, I highly recommend this story, although I don't recommend it for kids under 18 due to the graphic nature of the drug use and slight sex scenes from what I remember."
In honor of the new edition, and a new paperback cover, look for a paperback giveway on Goodreads soon. Option two: if you send me an email to xmarkm@yahoo.com, I will give the first three callers a coupon for a free ebook download on smashwords. Well, the first three emailers, but you get the drill.Thanks!
But then there's my first born. Stray is my first baby, and as all parents know, we learn a ton with our first. There are some things we would have done differently, but the experience of creation is a miracle, the nurturing moments are so powerful they leave imprints on us everywhere we go, so how could you have it any other way.
The novel is sweet and full of compassion and redemption, but deals with some raw, edgy, and ravaging moments. (By the way, the whole novel is true, it just all happened in different order, all of it to different people at different moments, so pretty much nobody is recognizable. Well, all of it is true except the ending, that was made up. But even if it isn't true, doesn't mean it didn't happen.)
So, I had seen the novel as kind of an endearing and rockin' garage band that may not sound good in your car but sure is powerful when you feel its energy. Well, after a few comments and reviews from readers about me sending my baby out into the world without the proper attire, I decided to make some changes, and a second edition is now available. Thanks to my friend Katy from Goodreads, it has been proof-read and cleaned up, and the new version is now available on amazon, smashwords, and should appear soon on Barnes and Noble and in the paperback version.
And just in time, Stray is getting a little love at the following blog: Kandes Book Reviews by the mad tiger reader Kandes.
Yes, I copied and pasted a small quote below, but please click and look at her other reviews. Kandes reads books like I eat licorice:
"My favorite character in this book was Rachel. I'm a huge huge huge animal lover (I have 2 chihuahuas and 1 retriever mix myself) and I just loved the scenes that were set in the animal shelter. And I really felt her pain when she had to euthanize these poor poor creatures that did nothing wrong other then be around these horrible people that use and abuse these animals. I really don't know how people can handle euthanizing them, they must be so strong.
Overall, I highly recommend this story, although I don't recommend it for kids under 18 due to the graphic nature of the drug use and slight sex scenes from what I remember."
In honor of the new edition, and a new paperback cover, look for a paperback giveway on Goodreads soon. Option two: if you send me an email to xmarkm@yahoo.com, I will give the first three callers a coupon for a free ebook download on smashwords. Well, the first three emailers, but you get the drill.Thanks!
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