Reflections of Mercedes

"You really don't notice it at first. Then it becomes a little annoying. Then it gets really annoying. Then it hurts. Then you die. At 20 miles, I was afraid I would die. At 25 miles I was afraid I would live and have to finish the damned thing" - Micah Ward

And so, last weekend, we wrapped up the Mercedes Marathon and Half Marathon for the 12th year and what a great event it was. The Expo was vibrant, and although not very big, had many new vendors. The registration went as smooth as can be expected and of course, there was a boatload of Southern Hospitality to impress our out-of-state gusts. I'm sure there were some problems, but I'm part of the staff and I heard of no snafus at all. Even the weather cooperated with a cool (ok, cold - 25 degrees) morning that warmed up nicely to the sunny mid 40's. 

It continues to surprise me for some reason, but even as the event gets bigger, the Race Director, Val McLean, pulls this off smoother and smoother every year, despite the fact that we never have an "All-committee-free-for-all" meeting. If it was me, we would have all the committees get together frequently, order pizza and beer, gossip for an hour, shout at each other to establish territorial rights about which committee is more important and leave 3 hours later having accomplished very little, which would have to be rectified with another meeting. Val just surrounds herself with people who know what they're doing (the Pace Team Leader and Training Director is a little shaky) and she is readily available to right any listing ship. Thanks Val.

Some of my personal reflections: 

Once again, I took a page from Val's book and surrounded myself with a solid Pace Team for paces from 3:45 to 5:00. Every group got in within 4 minutes of their goal! It certainly echoes the idea that even pacing is the best way to run a marathon. Every Pace Group Leader had a plan and each one delivered. The same as any runner or ball team or whatever, once you settle on a plan, don't deviate from that plan unless you get into panic mode. At less that 2 miles in, a runner from Michigan pulls up to me and asks me what my pace plan was (she wasn't part of our group, mind you). I told her we were going to run even pace and walk through every other aid station (there were ELEVEN AID STATIONS each 13.1 mile loop!). She then began to berate my plan...while we're running...and saying I should do run/walk and my results would be better! When I told her I had my plan and this was my 11th year of pacing, she said she had run 29 marathons and I still had time to change my plan!! I didn't say what I wanted, but I did say "see ya". Geez!!

As much as I like it, my Nike+ watch failed AGAIN! I had it set for overall pace on the big screen. The first loop was perfect, but somewhere around 16 miles, the satellite was cloaked by the Klingons, and I lost contact for about a mile and a half. It kept up with the time, so when it found the satellite again, the overall pace was shot to hell, and the pilot (me) was winging it. I soon had a foot issue and our co-pilot (Bill Woody - who just agreed to pace the week before!) took over and guided the group home. Excellent job Bill (he had also run 5 miles before the race!). Anyway, back to the watch...I also had the footpod on and I thought the purpose of the footpod was to keep up with the mileage if you lose the satellite. Yeah, that's a nice sales pitch! The total mileage at the end read 24.55 miles. I've run many marathons that I wanted to stop a mile and a half short, but this day I was sure I had put in at least the required 26.2.  Anyone have an idea about this footpod line being fed to me by Nike? Put it in the comments if you do.

During the race, I recognize faces. I may not readily recall your names, but we are all connected by the memories of training, the memories of raceday, the memories that you carry away. Experiences you don't forget.

Proud of all of you but especially those of you that trained with me & Ken on Sunday mornings. But, I have the same pride as Danny Haralson feels about his runners, or the Trak Shak Guys feel about their group, or (I'm sorry I'm not sure who THE coach was) the huge group running for the Bell Center. We literally are a Team of Teams.

I've recieved several emails thanking me, but YOU inspire me. I am not an expert imparting wisdom - I am a long-distance runner that has been doing this for a long time and still have a strong desire to share. Maybe you will catch the marathon bug for a long time too, and more importantly, you will pay it forward to future marathoners. The community of marathoners is fueled more by the sharing of first-person experiences than it is by books or running magazines. 

The marathon is brutally and beautifully honest. You get back on raceday what you put into it during the many months of training. A quote I often use is "You can't run a million dollar marathon with ten-cent training". There's only one way to buy a marathon - not with cash or credit cards, not with your fame or power, but only with proper preparation. Everyone who crossed that line, be it in 3 hours or 6 hours, put in miles in the rain, and cold, and dark. That's where a marathoner is made.

"The marathon can humble you".  Not original....a Bill Rodgers quote. Even with the best training, it can still throw you a curve and you're not home free until you go under the balloons at the end. I went under the balloons...a little later due to that foot problem that came out of the blue. But, the marathon can also make you proud, and each of us (including me) can be proud of a finish that time-wise is in my top 3 of worst times. I loved Mercedes this year. I ran every step of the way with my very good friend (my "lost brother") Moha, and these days, I'd much rather run a marathon like this than be in oxygen debt for 3 hours. I'm bothered by runners who say "I'm only a back-of-the-packer", or "I'm only a run/walker".Take pride in your marathon! You've heard it before, but by finishing a marathon, you are one of 1/10th of 1% of the population. WOW!!

Ok, I've gone on longer than I intended (kinda like my race). These are just a few of my reflections. I'm sure you who ran have your own stories. And those that didn't run have a whole host of stories in you just waiting to be let out. Don't wish it...want it!! 

I'll continue to see you all on the roads - AL

"One child lost is too many...one child saved can change the world"

My State of Al Speech

"The world is run by those that show up" - Unknown (to me anyway)

With the President's State of the Union address this week coinciding with tomorrow being the official kick-off day for my (ha!) racing season, it seems like an ideal time to step back and take my own personal overview of where things stand. On this blog, I'm The Decider and so get to make the only speech. Like the Republican response, your rebuttal will be confined to the lesser forum of blog comments. Feel free to grab a swig of water anytime, but please drink American water, not that Poland stuff!

I accept your standing applause, fake smiles, hoot, hollers, jeers, and oddly detached, impersonal hand shakes. 

My fellow runners...Staring down the barrel of another year, I'm a little nervous and a little excited. These next year will be a bit more intense than the last. More miles. More sweat. More aches and pains. Worse weather.

I won't be training for a large, crowd-friendly event. After I pace a 5 Hour group in the Mercedes Marathon tomorrow, I plan to aim my sites on a number of Trail races events. I love the trails - they give me the perfect opportunity to have an excuse to run the pitifully slow pace that I do. With my ankles constantly saying "Haven't you had enough with this stuff?" and me coming back with "Oh, 35 years is about halfway there", I am perfectly happy to reach across the aisle and compromise with a slower effort (the ankles proposal) and the finish line (my proposal). A bi-partisan agreement!

A few weeks ago, I made a unilateral decision and sent in my application to enter the Oak Mountain 50K, a race I haven't done since 2006. It is 3 weeks after Mercedes (tomorrow). And like the clouds parting, I finally self-diagnosed myself and figured out my running-life's strategy. I must ALWAYS have a race planned for after the race I'm about to do. That way, the race I'm about to do can always be accepted as a training run for the next one on the list. It's a very complicated plan. It's not a plan unanimously accepted in both chambers, but one that I plan to use my unique power to ram through (enthusiastic clapping on one side of the chamber floor!). 

Here in the Birmingham area this year, there is a new series of races called the Southeastern Trail Series and comprises 7 runs throughout the year of varying distances from 6 miles to 50k (possibly 50 miles). Perfect! I can enter the Series and ALWAYS have that race looming ahead so that my current race can only be run at a slow training pace (the only pace I can muster up). I will save energy, I will save money by entering all 7 at once, and I can walk around with the confidence the year is set. It's the right thing to do...all I ask for is a vote! Well, I'm the only vote that counts, but it's nice to know we can work together (a smattering of applause...no one standing...Hmmm). 

My overall health is excellent. The state of my ankles has more good days than in years past. The price of shoes has gone up, but I have instituted an alternative shoe plan by going exclusively (road & trail) with Hokas. The initial outlay is more, but down the road (perfect wording) I will save because Hokas easily get 600-700 miles on them. Old road Hokas are recycled to trail Hokas. The plan can work! The plan does work. No need for a committee. I know this plan has a hard uphill (ha, I crack myself up) battle to convince both parties (minimalist vs maximalist), but I will continue to institute my plan. I will continue to run the same daggum course Tuesdays and Thurdays before the sun comes up and put in my "serious" (cough, cough) training on the weekends. I will continue to shun away from any cross-training and use the ever-popular excuse of I don't have time. I will diligently stretch once per month (or so). I feel it is important to be a good example to my patients, and I'd hate to lie when I tell them I stretch because I think it's important.

I will continue to monitor my nutrition. Not fanatically. There is still plenty of room for beer, wine, pizza, and the occasional whole box of Wheat Thins. But I try trending towards more fruit, but doggonit, that stuff gets rotten after a week or so! I cook with a lot of vegetables, so that is good, right! So, we give and take...veggies for fruit. See how easy it is too agree?

My plan is in place. My goals are attainable.

I look forward to the next 11 months of this term (I have unlimited terms) and embrace the challenge of taking the next step towards my goal of continuing to put one foot in front of the other for a long time to come.

I embrace the challenge of taking on asphalt, dirt, roots, rocks,and ruts in a one on one, me versus the road/trail, simple structure. It is a plan designed to accept the limitations I have, yet not lose sight of the dreams still there (again enthusiastic clapping from one side of the chamber - the other saying "Yeah, and how's he gonna do that?")

I look forward to the sweat, miles, and smiles on the way to the finish line.

Overall, the State of Al....is good. And ready to roll.

At this point, I assume there is applause all around. I believe I struck a bi-partisan note.

Thank you, God Bless You, and God Bless the United States of America! (I now shake hands with folks I don't care to give the time of day to).

I'll see you all on the roads - AL

"One child lost is too many...one child saved can change the world" 

It's All In the Timing

“The right thing at the wrong time is the wrong thing.” 
― Joshua Harris

The other day, I was watching TV (a terrible habit that I will never break), and there was a story on the "news" about the right time to eat. I put "news" in quotes because one of my HUGE pet peeves is TV news. I hate when they deliver soft, fluffy, warm & fuzzy stories about puppies or cats or doughnut runs. Give me the news!! OK, short rant. I'm done (for today). Anyway, this "news" story said if you eat your big meal earlier in the day (like 3 o'clock) you'll control your weight better. Yeah, that's fine, as long as this just doesn't leave MORE time to allow you to eat MORE ice cream before you go to sleep. Supposedly, you eat early and your body processes the food better and it doesn't just sit in your stomach like a big meat & potatoes ball while you sleep. But, the whole object is that eating is all in timing.

This got me to thinking about timing in terms of running, rehabbing, and exercising. There's an optimal time for everything. When you ice your injury or eat or strength-train at the wrong moment, you could miss the full benefit. Here's some that have come to my wondering mind:

Stretching
I have always hated stretching and probably always will. I don't mean hate it with a passion. I just will never enjoy it enough to do it every day, even though I'm stiff as a telephone pole. However, the question I'm asked most is "Should I stretch before or after I run?". It makes sense to stretch after the muscles have warmed up, but studies actually show that there is no significant beneficial difference of when you stretch. Just get it done...early, late, before/after you run, at home, in your office...doesn't matter. I believe flexible muscles will help you run better, so I guess stretch when you can, but for it to be effective, you have to be consistent. Therefore, timing has no dog in this fight.

Hit the Road
Studies suggest that athletes perform best in the late afternoon, but most of us cannot dictate when we want to run - we run when we most conveniently can fit it in. Fortunately, research also shows that we can train our bodies to run well at any time of day simply by exercising regularly at that time. When you consistently time your exercise, you train the cardiovascular system to deliver more oxygen to the working muscles at that time. I guess, for me, three years is not quite enough time for my body to accept 4:30am as an acceptable time to acclimate. I'll let you know what that acclimation period is when I adapt to it.

Refuel
After hard or long runs (two hours or more), eat carbs and protein within 30 minutes to restock energy stores and rebuild muscle. If you can't refuel within 30 minutes, then for sure shoot for 2 hours. Your muscles will still soak up those depleted fuels like a sponge. Of course, when I finish a long run, I'll pour anything into my gut and let my body figure out what to soak up. Why should I have to figure it out? I'm too pooped from running.

Ice Your Pain
The quicker you ice, the faster you slow down inflammation, the faster you begin to heal. Or that's the way the thinking has been for the past 100 years that I've been a therapist. Seems some research now shows that the Earth is not flat and icing may actually slow healing in that it inhibits inflammation which initiates the healing process (sometimes I hate science). But, being old and set in my ways, I still recommend icing. Only ice for about 20 minutes, but you can do this hourly if you you're really aching. If you run with an injury, keep some of those disposable icepacks in the car. Now, taking anti-inflammatories might be a different bunch of bananas. See the next topic.

Taking Anti-inflammatories
A study looking at taking anti-inflammatories (ibuprofen, naproxyn,etc) during marathons and ultra marathons showed that anti-inflammatories actually increased inflammation by BLOCKING the body's natural healing process. So that might not be a good idea. Also, anti-inflammatories can really mess with your kidneys during the race, causing the inability of proper fluid balance. Another not so good thing. Other research has demonstrated that taking anti-inflammatories post workout decreases training adaptations, which is the main reason we train. Acetaminophen (Tylenol) is a pain reliever, and although safer than Advil (ibuprofen) or Aleve (naproxyn), should be also be taken very judiciously during training or racing. I have found the Tylenol 8 Hour tablets to be the best for decreasing my aches after a long run. A Sam Adams Winter Lager works pretty good too.

Speedwork and long runs
Because speedwork is a horrible intense, workout, it should be spaced out from long runs by at least two days. For some reason, long run day is usually Sunday and speed work is Tuesday. It would be better to give those muscle fibers an extra day to repair... Saturday/Tuesday or Sunday/Thursday or, oh you get the idea. 

Weights
Two strength-training sessions per week can improve your running. But strength training can be a hard workout, so separate those workouts from hard runs by at least a day. Again, one question I hear is "should I do my strength training before or after my runs".  The two pathways competing for adaptation interact and can help turn each other “on” or “off”.  So if you do strength training and then follow it up with a good little run, you've shut off the pathway for muscle growth (which could be good or bad depending on what you’re training for). If you run first and then lift, you won't get the full adaptation effect of the run. How you adapt neurally depends on the timing of what was done first. 

Eat on the (Longer) Run
Your body's carb stores can fuel runs that are less than two hours. During longer sessions, you need to replenish carbs at a rate of 45-60 grams per hour (about 250 calories). The most you can process, with training, is about 350 calories per hour of carbohydrates and you're burning 600 total calories (carbs, fats and proteins), so timing when you take your carbs (usually in the form of gels or drinks) is crucial. Take your first gel 30-45 minutes into your run, your second 30-45 minutes later, and so on. Each gel has about 100 calories, but if you take too much, it can lead to GI distress (not a good thing) and blood will be diverted from your muscles (again, not a good thing).

Donate Blood
The body replaces lost fluids (plasma) within 24-48 hours of giving blood, so logging an easy run the next day is fine. However, donating blood can interfere with hard training. Oxygen-carrying red blood cells begin to regenerate immediately, but can take six weeks to reach full count. That means you may not be able to hit your target times during that period, and you may feel like you're hitting a brick wall.

Shop for Shoes 
Ideally, you want to purchase a new pair of running shoes before they lose their effectiveness, which is around 300-500 miles. It's a big range but that's because you, not just the shoes, are part of the equation. If you land hard on your heels or are a big runner, you'll wear down a shoe faster than lighter runners or midstrikers do. If you need shoes before a race, get them a month prior to work out their rigidity (about 50-75 miles). As for the best time of day to shop, your feet will be slightly larger late in the day, but this is not a real big deal (but, a deal). 

So, there you go. Food for thought. Assuming my timing is right, I'll see you all on the roads - AL


"One child lost is too many...one child saved can change the world"
 

Some Things I Remember

"These are the days these are the days you'll remember, never before and never since I promise, will the whole world will be warm as this" - Natalie Merchant

If you're a regular reader of this blog, you know I run many of my long runs with my good friend, Mohammed (Moha) or Ken. We have been running together for many years now, and with us each being in our sixties (Good Grief!), the topic will inevitably turn to how we "Usta" run, not how we're doing it now. I keep saying I'm going to get a shirt from the United States Tennis Association that has plastered "USTA' across the front. Seems appropriate. Anyway, once in a while, when my mind draws a complete blank of what to write in RWA, I can always go back into the vault of my mind and come up with a few things remembered. Things me and Moha and Ken talk about just about every week. Here's a few:

Nike elites - these were the first pair of real running shoes given to me by Versal Spaulding back in the late 70's. I had just began running about 6 months prior and Treated Versal's wife in my clinic. He owned the first Running shoe "store" in Birmingham, I believe it was called Running South. His "store" was actually a garage with boxes of running shoes stacked up against all the walls and a few metal folding chairs strewn around. I had been happily (ignorantly) running in a pair of Puma's I had picked up at WalMart. These things were stiff as a 2x4, but what did I know? Versal gave me a pair of Nike Elites. These were the the most comfortable things I had ever put on my feet, including socks - and they had about as much support as socks! But they fit like a glove. Looking back, these were probably what we would call today "zero-drop shoes". I wore them everyday...training, racing, whatever. A few months later, I had a rip-roaring case of Plantar Fasciitis, but to this day, my first pair of running shoes were my most comfortable ever!

NY marathon @ channel 13 - Back in the early 80's, all of my running buddies were into the marathon scene. There was no African invasion from Kenya or Ethiopia. We cheered runners like Rodgers, Shorter, Virgin, Benoit, Salazar. These were our American running heroes and we salivated to see these runners, so when a marathon was being televised, it was a BIG thing. Well, one time the New York Marathon was being televised live on NBC. At the time it began at 8 AM, so there was one problem. This was a Sunday, this was Birmingham, Alabama, and this was the Bible Belt. The NY Marathon was NOT going to bump church programming off the air and was not going to be televised here. Fortunately, one of our running buddies was Mike Royer. For those of you not from Bham, Mike was (and still is) one of the premier news anchors in this market. So, it's nice to have friends in high places and I remember about 10 of us cramming into a little Channel 13 office studio to watch the direct feed of the NY Marathon. It was 3 hours of great fun analyzing, joking, and making memories. As Bob Dylan said "Ten thousand dollars at the drop of a hat, if our lives could be like that".

ERG - Don't remember what was served in my first marathon in 1979, but in my 2nd one a few months later, I remember rumblings of a replacement drink along the way. No, not Gatorade, which I don't believe was widely distributed yet. This was ERG - Electrolyte Replacement with Glucose. Exercise physiology was somewhat new to us new runners, but we had been reading that we needed to replace glucose during the run. I remember bananas and defizzed coke was pretty popular, but this was SCIENCE! It was awful! It tasted like sweat! But, we drank it and we felt stronger! Ah, the power of the mind!

Casio - Casio was the leader in running watches back in the day. Weren't really fancy by today's standards. I, mean, they really were pretty simple. You pushed a button and it started this DIGITAL chronograph that told you to the second what your time was. You could stop it and restart it. The first ones had no memory, so it was simply a stopwatch that kept your time until you cleared it and that erased your time! My first one had a stainless steel band and wasn't water resistant, at least not very sweat resistant. While running a marathon in Indiana, I actually heard this crackling coming from my wrist. I looked at my watch and saw these strange alien symbols flashing on my watch that neither looked like numbers or letters. That was right before the watch went completely blank! What a cool watch!!

Polypropylene - These days if you know anything about dressing for long distance running, you know never to wear cotton. Even at the smallest 5k's, you expect some type of technical wicking shirt. Well, back 30 years ago, all we had was cotton, UNTIL, along comes Polypropolene. It was a slightly thick, tight material, that was said to draw the sweat away from your skin during running - in other words, a miracle fabric! I don't remember what this shirt cost, but at the time, it was pretty steep. So, when Athlete's Feet was having a Gambler's Sale for 5 days, I was ready. See, they had 20% off the first day, 30% the second day and so on till Friday when things were 60% off. Well, on Monday, ol' Al goes on down, finds the new Polypro shirt, hides it deep under the women's underwear in some corner, and Friday, there it is, still unfolded. A score that I'm still proud about. Don't remember if the shirt was any good, but I'm sure it was worth it.

Ok, that's enough reminiscing for now. Gotta watch the Super Bowl. Not really interested in either team, but it is the Super Bowl. Alright, here's how old I am - I went to Super Bowl II in Miami. Green Bay Packers vs Oakland Raiders. Vince Lombardi's last coaching game, my ticket was $8, and the halftime entertainment was the Florida A&M Marching Band! Holy Crow...just Holy Crow!!

Got lots more stories, but I'll tell them to you when I see you on the roads - Al 

"One child lost is too many...one child saved can change the world" 

The Mind of This Marathoner

"It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit."
- George Sheehan

In 3 weeks, the Mercedes Marathon will be run here in Birmingham, Alabama for the 12th year. I have participated in all 12 and in many other marathons and ultras. These are amazing endurance events to finish. To accomplish crossing that finish line takes a lot. The obvious is the physical.  Everyone always thinks of the physical strength every marathoner must have and use in order to make sure they finish. My scrawny Coach when I ran High School Track back in the 60's (the 1960's, not the 1860's), Mr. Babbitt, was the first person I knew that finished the Boston Marathon.  He certainly didn't look strong..."How the heck can he run 26 MILES?". Of course, back then, I was running the 440 and wondering WHY anybody would want to run the insane distance of a mile. What folks don't realize is how much willpower and mental strength is also needed, and at times, it's like Yogi said, "It's 50% physical and 90% mental".


A perfect example is almost every endurance event I've ever run. You start the race convincing yourself that you feel great. You brush aside any of the nagging feelings in the legs or doubts you may have. The gun goes off and for me this is easy through the first 5 miles.  I am running a little slow, but assure myself that this is the smart way to begin. 


My perceived invincibility would slowly slip away over miles 6-9 as the miles stretched on.  Mind you, my pace is still the same for the first third of the race, but I could tell things are tightening up as I close in on halfway point. I have a theory that your body will dole out just enough energy to get you to the goal you have mentally set.  In a marathon, you can't help but be looking for that halfway point, and in a two-loop course, like Mercedes, it is doubly true. You have to get to 13.1.  There is something about that number, just the same as 26.2, or 50k, or 10k, or 100 miles, that I absolutely love reaching. It is a mental goal that you have to dig up the "ummph" for. Once I take one step past that 13.1 mile marker, I know that I have less than half the course to go! Woohoo! But, this is a strange part of the race, because despite the momentary surge of endorphins, or whatever it could be that pumps you up, the wind also lets out of the sails as you realize you just lost 75% of the folks around you as they head for their Half Marathon finish line! It's sheer willpower that pushes me through to mile 14 and in the back of my mind I would start wondering, "Will this race ever end?  Man, I feel like I am going so slow". How do you go from "Yes, done with half" to "What the...?".  

Finally, mile 15.  Now, I always get a boost at 15 because my cloudy mind will say "only 11 miles to go" and no matter what training program you're following, 11 miles is a short Sunday run. Is that 16 up ahead?  One step past that 16 mile marker the mind begins to say "Now you have only single digits to go". I would have less than 10 miles to go. Yes! But, let's face it, it's not just around the corner.

Then my self-fulfilled prophecy hits 19 miles and I ALWAYS get kicked here. For some reason, 7 miles now registers as a lot more than 11 miles did a few miles ago. What's that all about? All I want is for this to be done. It would feel so good to just stop and sit down.  Eat something.  At this point I always begin to wonder why I would ever decide to sign up for a marathon, or worse, why did I already send in my registration for Oak Mountain 50K? I mean, what kind of sadomasochist am I to willingly put myself through this?  Mile 19 usually comes as my lowest point in the marathon, I am usually hating life as I struggle to maintain a steady zombie shuffle.  After all, I am certainly not a lead gazelle...I am no Kenyan...I simply very seldom can run a marathon with ease.  It is usually a struggle for me, no matter how much training I've done. It happens, and I almost always struggle. And I hate that. Shouldn't it be smoother? No, not really.


But something begins to turn around at mile 20.  It is that in between mile for me. The mile right after I had hit the low point.  David Goggins once said "When you hit the wall, don't try to slam through it. Mentally, ease up and slide along the wall and you'll find a door to go through", and I've learned to do that. Just on the other side of mile 20 I know we'll just click these miles off one at a time. My mantra has always been "Every step is a step closer". Late in the race, you know you'll finish, but dagnabit, you still have to do the work. Crap!

I know my legs are tired.  I know that my calves hurt. I can tell my muscles feel like cramping and that I am starving and low on energy.  But, the end is finally in sight.  With every passing mile it becomes less than 4 miles...less than 3 miles, etc. Whereas miles 16-20 seemed to take forever, miles 20-26.2 just tick by (although slowly). I move. I continue to move. And with every mile marker I now know that I am "a step closer". 

Any race is always a magical experience.  I actually enjoy the wall, after the fact, of course.  It always puts me in my place and shows me that I am doing something very difficult. Invariably this always happens to me. What has changed through the years is that I know to keep going on. I will almost always begin a war with myself, berating myself for trying to do something that is much grander, something that is much more powerful that I am capable of...believe me, it can even happen in a 10k race.  That mental battle will mean the race, right there. But the race is not grander than me. I am trained, I am experienced. At every marathon, you will have to struggle with yourself, but it is what makes the marathon so tough, and the reason why mental strength is needed just as much as physical strength. 

Is it worth the momentous struggle during those miles?  Without a doubt it is.  For the struggle is but momentary, maybe a couple of hours, but the joy and the feeling of accomplishment at the finish line cannot be measured.  I've now finished 79 marathons and 53 ultras and I can say without a doubt that I have felt these ups and downs at every single race, and at the finish line I am always smiling and am already (sort of) impatient for the next one.

 Everyone's body is different of course.  Maybe you don't run into these problems the same way I do when I come to a daunting part of the race and wonder, "How will I get around this?". But I would wager that there is a mental battle that begins as you lead up to that tough set of miles. If you know that it is there, it won't clobber you. But, don't plan to clobber it either. Accept it as part of the race, run many races and that experience will eventually learn to be the referee between your body and your mind to get you to that finish line. Run long and prosper my friends.

I'll see you all on the roads - AL

PS - If you're training for Mercedes, next Sunday at 6:30, we will meet at Boutwell Auditorium for our 2nd 13 mile run (8.6 for half marathoners) on the Mercedes course. Any questions, contact me

"One child lost is too many...one child saved can change the world" 

Superstitions, Habits, and Rituals

“If a black cat crosses your path, it signifies that the animal is going somewhere.” 
― Groucho Marx

I am not a superstitious person, I believe we make our own luck. Each day that I hit the trails or roads and train ("train" is a very relative and casually thrown around term), I increase my chances of doing well. Or, maintain where I am. Or, at the very least, slow the steady degradation of my running self.  Yet, after being in countless races over countless years (I love hyperbole), there are a few things that I have noticed about myself and although I don't put them in the superstitious category, they may scrape the definition of ritual. Perhaps these rituals have developed more out of habit than out of an offering to the running Gods to assure a good race. 

When you enter a race, there are so many variables that can affect your performance, maybe we develop these rituals in the belief that our figurative rabbit's foot is an attempt to control some of the factors that encompass the whole race experience. Perhaps the enduring nature of these rituals as we do them run after run is proof of our desire to control or increase the likelihood of success.

Those of us who live for the run and have been at it a long time tend to have our habits,rituals and quirks and may not even realize some of them. Do you dress differently for a race than a training run, eat differently, wear a certain memento, anything that has become a habit that if not done can actually affect your already fragile confidence. When we begin to associate success with these rituals, we rely on them, and without them, we can have a slight chink in our armour that protects us the day of a race.

Although I say don’t believe in luck or superstitions, when I race next I can guarantee that I will be performing some habitual quirks that are just how I roll. Some of these are performed without the realization that I'm doing them, but let's go through some of these things.

The night before a race, usually a marathon or ultra, I have to put out all my clothes that I will race in the next day. I don't mean just get them out and put them in a pile for the morning. I will put the hat on the bed, then below that I spread my shirt, then the shorts and the socks. It looks like one of those 1950's Science Fiction movies when the poor farmer gets vaporized by the martian and all that's left are his smoking clothes. Anyway, I then pin the most important memento of my race to my shorts - a purple bar that was worn on my late Dad's Army uniform representing his Purple Heart. I carry it with me everyday and it's been with me in all of my 132 marathons and ultras. Yes, it's important. Does it give me strength? In some races, it must have been on a break because I sure could have used a little more magic, but my dad never saw me race, and so I carry this small symbol of his courage to help give me some late in a race. Sometimes I'm strong, sometimes I'm not...the pin has nothing to do with it, but it will always be there.

As far as specific gear or clothing, I only have one shirt that I wear to most of my races. Well, it's actually one of several of the SAME shirt. You see, for 15 years, I was a running coach for the Leukemia Society (old name). During those 15 years, I went to many marathons with them and (against the Society's regulations) I also ran the races. We were given a new purple Leukemia Team singlet each race, so I have several. I was very involved with the mission of the Society. It still is important to me and so I wear one of those shirts to almost all of my races. Because we distance runners are creatures of habit, that shirt is now automatic. One less pre-race decision to make.

I don't have any race rituals that I perform. I can pretty much drink any flavor drink (except Ultima, which is vial, or Accelerade, which gives me the trots) and I can down Gu, Hammer Gel, Powergel, or Honey Stinger. I have my favorites, but it doesn't really matter TO ME. Actually, the one thing I always do before a race is to fold my race number as small as I can where you can still see just the number...no advertising, no race logos, just the facts Ma'am! Always do it!  

Do we all have a pre-race routine? Sure we do. But a routine is different from these rituals that are actions that really have no direct bearing on the race. They are very personal. You may carry a photo, a bracelet, a religious item, or a Purple Heart Bar. They are different from the routines like what to eat the night before, what drink to mix in your bottle, or what flavor Gu to pack, UNLESS you can't race without a night-before meal of Baked Ziti, or have only Strawberry Banana Gu. A routine is Gu, a ritual is Strawberry Banana Gu!

Runners who have been at it for awhile and would be described as experienced (old) are locked into the racing systems they have followed for years. They are very unlikely to go with the hot new fad that's being touted. They'll tell you they've been around long enough and have seen them come and go. They plan to stick with what works for them. Some have a basis, but some are those personal quirks.

If any of you have rituals, quirks or habits you'd like to share, send them along in the comments below. I'd love to know I'm not alone.

One habit I have is that I'll see you all on the roads - AL

"One child lost is too many...one child saved can change the world "

My Role As a Pace Group Leader

"(Leadership) is nothing more than motivating other people" - Lee Iacocca

This year will mark the 12th annual Mercedes Marathon here in Birmingham, Alabama. I ran the first edition of the Marathon in 2002 as it traversed Red Mountain TWICE making one big 26 mile loop. A killer of a run. Looking into the future, I decided I can't look forward to RACING my local hilly marathon every year, so, I talked to Valerie McLean, the Race Director, about me leading a Pace group and for the past 11 years, I have been the Director of the Mercedes Marathon Trak Shak Pace Teams. It has been a pure joy to direct this team and help runners achieve their PR's, first marathons, or just reach the finish line. Most of our pacers have been split between local Birmingham Track Club folks and a steady contingent from the Darkside Running Club in Atlanta, of which I am also a member. I'm in one of those envious positions that if the pacers do their job, then I come out looking like a genius, and so far, our pace leaders have been spot-on. Each week around the country, this scenario is repeated in most marathons. But how does a Pace Team work, and what are the responsibilities of both the Pace Team and the runners? Here's my take on all this after 11 years. 

To run with a pace group at Mercedes, (which, by the way, has changed to a two-loop, less hilly course) you don't have to sign-up, wear any kind of identifying bib of what pace you're keeping up with, and it's free, with never any pressure to remain with the team throughout the race. All you have to do is show up, find your Pace Team Leader(s), and throw your trust in them that they know what they're doing (A big leap I realize).

But, let's also realize one important thing here...the Pace Team Leaders are human too. Runners are always told to run their own race.  When you're a pace group leader, this isn't an option.  You have to stick to a plan to finish within a couple of minutes of your target time. People are counting on you. The pace you are leading should be comfortable, but as always, THINGS happen and even a Leader's race can go down the tubes. At Mercedes, ALL paces will have 2-3 Pace Leaders for each pace just in case one of the pacers has to bail. At last year's race, we had 3 pacers for 5 hours and at 19 miles, one of our pace leaders had a terrible cramp. Vanessa Stroud was one of our pacers and she was running the race like it was a sunny day at the park, so I told all the 5 hour pacees to go with her and I walked/ran with the other pacer to the finish (5:19).

So, how does a leader get his group in within a minute or two of the target? I'll speak from my angle, and it can get a little complicated. Let's look at the 5 hour group - about 11:27/mile pace - 
 Most of the runners are trying to run the best run they can do, so to say "Let's put some time in the bank" and run much faster than the 11:27 is suicide. You know the old saying "Time in the bank...nails in the coffin!". However, a Pace leader has to study the course and decide "Where can I pick up some time to offset the time I'll lose at aid stations, hills, and the expected natural slowdown of the 2nd half?". So, I study the course...the first 4 miles are flat, so we'll average about 11:17/mi, though the first mile will be slower. If you don’t start your training runs at race pace, why do so on the most important day you’ve been gearing up for? Then we hit hills, one short, and one about 3 miles long, so there will be a controlled slowdown to 11:45/mi. This brings us to about 8.5 miles, with the next 1.5 miles up and down to mile 10. From here to the end of the first loop (13.1 miles)is pretty much flat and a gradual down hill and we'll try
 11:15-11:20/mi pace. This plan will get us in for the first half at about 2:28. I'd rather be a little closer to 2:25, but it depends on the group. You see, I don't want to run anybody into the ground, but that 5 hour target is my main responsibility. You can view a course and elevation map at the Mercedes Marathon website.

I have found the kick-in-the-butt problem with this plan is aid stations, and the hills. My plan for the aid stations is I will walk briskly at the first table and begin running again at the end of the aid stations. Should take about 45-60 seconds. Hopefully, this way nobody will lose me or have to run like a bat out of hell to catch me after choking down a drink.

One thing I have found is NOT to get hung up on "What pace am I running at this moment?". I try to get in the flow of checking overall pace every 3 miles or so. I'd say 75% of my focus is to get through the first half of the race ON PLANNED PACE. The 2nd half of the race is a different animal and the Pace Leader's responsibility is to see who is still in their group and get them home. If runners are drifting from the safety of the leader, this is not a case of no runner left behind...EXCEPT, remember, we have 2-3 Pace Leaders per group, so we can throw a runner a lifeline late in the race with one of the leaders to encourage them and get them home a few minutes behind schedule. That's a good plan because I usually feel like crap at the end of the race and can act magnanimous by sticking with a fading runner while backing off myself!

Along the way, a Pace Leader will also try to keep the group motivated and divert their minds from the 26,000 steps required. We can coach, cheer, give advice, tell stories, tell jokes, get the runners involved with their own stories. I'm pretty familiar with all the sights we pass through downtown along the way, so I'm like a tour director. Birmingham is an old Southern city with a lot of it's landmarks still standing and new sights springing up. I tell my runners that I don't mind them watching their own watches, but don't give me CONSTANT updates on the pace...I've got a plan - and you don't know if I'm on Plan A, Plan B, or Plan K. Once, when I was pacing the 4:30 group, a runner asked at the start "If I stay with you, do you guarantee I'll finish in 4:30?". I answered "No, I guarantee I'll finish in 4:30!". 

Seventy-five percent of the runners who start with a particular pacer won't go on to finish with the group.  Some will go ahead, and a few are forced to drop back.  It's not usually a problem with the pacer, but with the runner's expectations. Some people who choose to run with a pace group are pushing themselves to the limit, trying to reach a goal that is right on the outer fringes of what they are able to achieve.  But when they do make it, the rewards are spectacular. Usually, I'll start with about 15-20 runners and finish with 4-5, and none of those were any of the original 15-20. 

The nice thing about pace groups is you aren't married to them. If the pace isn't right for you, you can take off, drop back, or just split away. The 3 most common mistakes I see a Pace Leader make are:
1) Starting out too fast. It’s very easy to give into the temptation of starting out too fast with the adrenaline rush of race day.  If you’re thinking about starting out at the targeted pace, that usually doesn’t allow people to warm up properly. So, I like to start off slowly, let the group get organized, and instill some confidence in them that I'm not going to kill them (at least not early in the race!).

2) Rushing through the aid stations. There is no worse feeling then relying on a Pace Group and watching them run off into the sunset because the group has all broken apart at the aid station. The reality is that the early aid stations are the most critical for optimal performance. Therefore, the Pace Leader should tell the group what the plan at the aid station is. I like to begin walking at the first table of the station, go to the opposite (less-crowded) side of the street, and begin running slowly after the last table.

3) Pushing too hard on the uphills. You will always use more energy going up a hill than you will gain going down. You need to back off on the up and use gravity to assist you on the the way down. Trying to maintain an even PACE is suicide - you need to expend an even EFFORT, which means you’ll naturally and appropriately slow down and speed up according to the terrain to conserve energy.

Some can run with a Pace Group and for some, it drives them crazy. It's up to you. I just think it’s so much easier to let someone else set the pace (especially someone who will do so intelligently) and simply follow along. As in training, it's much better running with a group. But just remember, these Pacers are humans. Most of them ordinary runners, who sign up for the job. This isn’t their full time job. They didn't go to Pacer College. They are not experts at pacing marathons, though they all are accomplished marathoners. They are there to help you reach your goals. Run with them all the way, drop them in the middle, or just pick them up in the last few miles to help get you in. Do what you think will work for you. Use the pace group as a marker and for motivation during the race, but rely on your own sense of pace (or watch) and natural strengths and weaknesses when it comes to executing your race strategy. Take advantage of the pace group as an
 opportunity to have a barometer to assess your progress — as well as a group for motivation, should you need one.

So, that's it in a nutshell. I am sold on Pace Groups because I know these folks are dedicated to try to get you to attain your goals. They all love to talk and along the way, you can have a rolling Q&A session, or talk about just about anything. If you get the right pacer they can be your biggest cheerleader.

And so, remember that tomorrow morning (Jan 13th) we will meet downtown at 6:30 at Boutwell Auditorium and run on the Mercedes Course. If you have any questions about the Pace Groups or our Sunday runs, be sure to contact me.

I'll see you all on the roads - AL 

"One child lost is too many...one child saved can change the world"