Thursday, June 28, 2012

Tuesday's Downtown Run (9/29/15)

Tuesday's run launches from outside 333 3rd Street between Folsom/Harrison.

If you need to use the restroom, change, and/or store some personal items, head up to PSOAS in Suite 205.

Here's a link to the course map-

Tuesday's Run Course Map

We will cross Folsom from 3rd Street onto the sidewalk and take a right. We will run along Folsom all the way to the Embarcadero. We will cross the street and take a LEFT onto the Embarcadero.

Continue running along the Embarcadero to the intersection of Embarcadero/Bay. Look for the Houston's Restaurant on the LEFT side of the Embarcadero. This is 2 miles. Beginners will turn around here and head back to PSOAS for 4 MILES!

Everyone will continue running along the Embarcadero until it turns into ‘Jeffererson’. Run along Jefferson to the intersection of Jefferson/Powell. This is 2.5 miles. Intermediate level runners will turn around here and head back to PSOAS for 5 MILES!

Advanced and Race level runners will continue running through Fisherman's Wharf. Run through Fisherman's Wharf until Jefferson dead ends in a cul-de-sac. Advanced level runners will turn around here and head back to PSOAS for 6 MILES!


Race level runners will run through Aquatic Park. Follow the path as it curves towards the right in the direction of Fort Mason Hill. Climb Fort Mason Hill all the way to the top. After cresting this hill, you will have logged 3.5 miles. Turn around and head back to PSOAS for 7 MILES!

Wednesday, June 27, 2012

The pain cave..


Some runners transcend the marathon. These ‘ultra’ runners conquer distances of 50 or 100 miles in some cases. I had the good fortune to train with a few ultrarunners in preparation for a 50-mile race and I learned of a place called ‘the pain cave’.

While I was familiar with ‘the wall’ from running marathons, the pain cave was something different. The pain cave was a place of unrelenting, unforgiving discomfort. It was a place where despair was seemingly omnipresent and hope was hard to come by.

I found myself trapped in the pain cave in the latter stages of my first 50-mile race. As I struggled through some of the most difficult miles I had ever covered, it occurred to me I had actually been to the pain cave before.

My first encounter with the pain cave was six years prior. I found myself on a surgeon’s table a few minutes before going under the knife wondering how my business could survive if I couldn’t walk, let alone run.

Surgery had been a last resort after suffering from a monstrous case of plantar fasciitis for several months. I always describe plantar fasciitis to people as a demon that takes up residence in your foot. But, this is no ordinary demon.

The plantar fasciitis demon is akin to the terrifying one that possessed young Regan in Roman Polanski’s ‘The Exorcist’. You may recall this demon was finally exorcised, but there were casualties and permanent scarring for those who survived.

I tried everything to get rid of plantar fasciitis including wearing funny socks at night, rolling the bottom of my foot with balls and frozen water bottles, massage, taping, and everything in between.

As I sat on the surgeon’s table waiting for them to apply anesthesia, I realized the pain in my foot from the plantar fasciitis was a wonderful metaphor for the seemingly omnipresent pain I was feeling in all facets of my life.

Not only could I not run, my business was failing. It was in critical condition. It had been just over a year since I had launched my business and it just wasn’t working.  What few personal clients I had were simply not generating enough revenue to cover the bills associated with my meager existence.

I had acquired nearly $15,000 worth of credit card debt despite living in a dingy dining room and living on a diet of austerity. I’d walk the aisles at Trader Joe’s and agonize over something as simple as buying a bag of chips. It was a new experience for me and an unwelcome one.

My girlfriend had also recently decided she needed some space, which basically meant she not only couldn’t see me, but apparently also meant she couldn’t even have a conversation with me to explain why she needed space.

Saying I felt stressed is an understatement, I felt besieged. Running was usually an outlet to relieve stress, but without running, I was simply drowning in a roiling, turbulent sea of stress with no sign of rescue.

Yes, I was deep in the pain cave. If there was a glimmer of hope, if the exit was anywhere in the vicinity, I was having a difficult time seeing it. I couldn’t run, my business was seemingly done, and my girlfriend was gone.

Having surgery might eventually get me back on my feet, but it wouldn’t remedy any of the other things ailing me. I wasn’t sure what was going to turn things around or if it even made any sense to try. Maybe it was time to face the music and simply pack it in. The idea of simply following my heart began to seem silly.

Then I reflected on all of the things I told my runners when they found themselves in the throes of exhaustion and despair. Don’t focus on the entirety of what lies in front of you. Break it down into manageable, bite-sized chunks. Take it one mile at a time. If a mile seems too daunting, focus on getting through the next block or getting to the next tree.

For me to give up while understandable and perhaps even wise, didn’t necessarily make sense to me. I’d never dropped out of a race for any reason even when I felt terrible and I knew it wasn’t my day. Was this current predicament any different?

I’d been on many runs before that had started out crappy, but then got better as I pushed through the tough spots one step at a time. I’d also had runs that had been glorious at the start, but devolved into a death march, but I’d still gotten through them.

The runner’s high doesn’t last forever, but similarly fatigue and pain are often transitory as well. You just have to be willing to try to cover that extra step, that extra mile that you don’t think you can.

As someone who tried to inspire people to run, I had found that most people can run a bit farther and a bit faster than they think they can. Most people sell themselves a bit short. Was I any different? Maybe I was just a few steps shy of finding my way out of the pain cave.

Perhaps it was the anesthesia that contributed to this irrational wave of optimism, but as my vision began to blur and consciousness drifted away from me, I found myself thinking that perhaps not all was lost.

Monday, June 25, 2012

Saturday Run Description (6/8/13)

You will be logging between 6 miles on Saturday. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

SATURDAY'S RUN COURSE!

A BRIEF DESCRIPTION OF THE ROUTE-

In short, we will head NORTH from the Marina Green Monkey Bars on along Marina Boulevard until we reach the intersection of Mason/Halleck. Continue running on the paved path along Mason past SportsBasement. Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box on your RIGHT. This is 1.5 miles.

Continue past the 1.5 mile mark along the paved path. After roughly 200 meters you will approach the intersection of Mason and Crissy Field Avenue. There is a stop sign and a pedestrian crosswalk here. You will take a quick RIGHT on Crissy Field Avenue and head uphill. Once you've crested the hill you have logged 2 MILES!

Turn LEFT on Lincoln and continue running towards the Presidio. You'll be looking down at Crissy Field once you're on Lincoln. Enjoy the AWESOME view! Continue running along the sidewalk/shoulder of Lincoln for roughly half a mile until you reach the intersection of Lincoln/Mcdowell. This is 2.5 MILES. 

Continue past Lincoln/Mcdowell and continue on Lincoln. Eventually you will see the cemetery on the right. Run a bit further and continue onto Sheridan Avenue. You'll follow Sheridan until you reach the intersection of Sheridan/Montgomery. Turn around and return to the monkey bars for 6 MILES!

Wednesday, June 20, 2012

I run because I am determined...

I was barely 16 years old when perhaps the most pivotal moment of my running life occurred. I received a handwritten note from Tom, an Olympic development coach who happened to see me unleash hell in the last 400 meters of the cross country state championship. He claimed my finishing kick was the strongest he saw that day. He invited me to train with him during the off-season.

Just the idea that someone who had worked with Olympic caliber runners saw 'something' in me blew me away. There were guys on my team who were MUCH faster than me who didn't get a note or invitation. Was this guy smoking something or did he see something in me that no one else saw? I clung to the latter idea, but thought the former idea was more than plausible.

Either way, he had me. I would blindly follow his instruction. I would absorb every word he spoke. I trained my ass off during the off season and as the bleak, depressing Kansas winter faded into marginally less depressing spring, I found myself looking forward to my first season of track. I looked forward to becoming the runner Tom saw in me.

Progress in cross-country had not come easy for me. I worked hard and had to continuously develop my tolerance to discomfort. I didn't know if I had any real talent for the sport, but I knew I had a gift for showing up. I thought I might be good at track, but quickly realized it was in some respects an entirely different sport from cross-country. Progress and success didn't necessarily come easy.

I started thinking about the way I was training. Was there something wrong with it? I went to my track coach (not Tom) and tried to discuss with him why I didn't think things were clicking and mentioned my work with Tom. He became visibly uncomfortable and in so many words, disparaged Tom.

I may not have learned much in my first off-season between cross-country and track, but the one lesson I learned from Tom is perhaps the most important one. The lesson was simply that being determined and doing the hard work eventually pays. It may not pay ALL the time. It may not always pay when you want it to. It may seem like it's never going to pay, but stick with it and the stars will align for you.....eventually.

I walked away from my track coach's office and knew one thing. If I wanted to become the kind of runner Tom saw in me, I was going to have to be determined to do the hard work to get there. What that meant right away is that I needed to start running more. The next morning (and every morning thereafter) for the next several months I was up at 5:30AM getting in five miles on my own.

From there, I'd head to school, attend class, and then hit the track. This grueling schedule was not easy to maintain, but there was a part of me that must have known this would take me somewhere. I still struggled to find a distance that resonated for me on the track. The 400 and the 800 just killed me and the mile wasn't my friend either.  The only other option for me was the two mile which was the only distance that came close to what I had covered during cross country (3 miles or so).

I soldiered on logging the miles and posting mediocre results wondering when I might see a glimmer of hope. The season was rapidly coming to a close and everyone was talking about getting to the state championship. I had done nothing that season to even suggest I might have a shot of getting there, but I hadn't abandoned all hope. I just kept showing up.

Conference championships arrived. I was tripling that night because our coach was trying to win the meet. I'd be running 800 meters as part of a two mile relay team as well as the 1600M and 3200M. I entered one of my last track meets of the season wondering when my hard work would pay off. As it turns out, my time was nigh.

I led off the two mile relay and ran a monstrous PR shaving six seconds off my fastest time ever and our team took second. Roughly thirty minutes later, I lined up for the mile feeling strangely spry. I unleashed another 10 second PR and broke five minutes for 1600M for the first time in my life and placed third.

I could feel it coming in the air that night. I was feeling oddly confident. This was MY night. My time had come. I'd never won a race in my entire life and I found myself wanting to win the 3200M race BADLY.

I ran out in front for the first time in my entire life. Fuck it, I figured. I'd never run this way before and I might never again. Might as well go for it. Win or lose, I was determined to give this race all I had and it might be enough.

While my heart and head were in the right place, my legs lacked the zip to carry me to the promised land. The 800M and 1600M I had run earlier had taken a greater toll than I realized. But, it was without a doubt one of the most glorious defeats I've ever had.

I fought one of my teammates tooth and nail every last step to the finish line and came up just a hair shy. I was happy in defeat. I knew it wasn't a question of 'if' I would win, but 'WHEN' I would win.

The District Championships arrived the following week and it was do or die. If you placed in the top two for your event, you went to the State Championship. If you didn't, your season was over. This time, I had one race assigned. I was lined up for 3200M the race I had lost by a hair the previous week.

I didn't know much, but I knew last week wasn't a fluke. I listened to the Red Hot Chili Peppers cover of 'Higher Ground' one more time and tried to convince myself I was headed there as I walked to the start of the race.

I had never won a race in my entire life and didn't necessarily expect to win this one. Win, lose, or draw that day, I simply knew that I was starting to become the runner Tom saw in me. As it turns out, it was my day to win. It was my very first race victory and decades later it's still the sweetest.

I often wonder exactly what Tom saw in me. I'll probably never know (he passed away some time ago), but I don't know that it had much to do with running per se. I think he saw something in my eyes. I think he saw a look in my eyes during my finishing kick that convinced him I had something.

I think Tom saw determination in my eyes. I wasn't the fastest. I wasn't the strongest. I wasn't the most talented. But, I think Tom saw someone so ferociously determined that maybe he simply didn't care about any weaknesses I might have had.

As a coach, the runners I love working with are not the ones who are fastest, strongest, or most talented. The runners who are most determined are the ones I gravitate towards. Talent is great, but without determination, it's not worth much. Determination has taken me far,  so I stick with what works. I run because I am determined.




Saturday Long Run Description (3/21/15)

Here is a link to Saturday's course map-

Saturday's Course Map

Here's a verbal description as well:

Everyone will head NORTH along the Marina towards the Warming Hut. Upon reaching the Warming Hut (roughly 2 miles), you will run past the Warming Hut and take an IMMEDIATE left to head towards LONG AVENUE. Long Avenue is effectively a short hill that heads up towards Lincoln.

Everyone will head uphill on Long Avenue along the shoulder until you reach a stop sign. This is LINCOLN. Take a right on to the paved cyclist/pedestrian path and follow this path to your right. Stick to this path as it heads towards the Golden Gate Bridge. Make sure that you are on this path and NOT on Lincoln. You do not want to be running on Lincoln for this course.

You will follow the path for roughly 1/2-3/4 of a mile. There will be a few points at which the path may fork, but stick to the MAIN path. You will soon see the Golden Gate Bridge approaching.

You will reach a point where you can continue running and run underneath the bridge or take a hairpin LEFT and wind your way up to the pedestrian side of the bridge. You want to do the LATTER and turn left and head onto the pedestrian side of the bridge. PLEASE BE CAREFUL! THERE ARE TYPICALLY A REASONABLE NUMBER OF TOURISTS WHO AREN'T PAYING ATTENTION. BE SMART AND BE POLITE IF YOU NEED TO GET AROUND SOMEONE. 

Continue running on the pedestrian side of the bridge for roughly half a mile. As you approach the first tower/tier of the bridge keep your eyes peeled for a ‘MM 7’ in chalk in the middle of the sidewalk. This is 3.5 MILES. Beginner runners turn around here and head back to the monkey bars for 7 MILES!

Everyone else will continue running along the pedestrian side of the Golden Gate Bridge until you reach the SECOND PILLAR/TIER OF THE BRIDGE. This is 4 MILES! Intermediate runners will turn around here and head back to the Monkey bars for 8 MILES!

Advanced and Race level runners will continue to the end of the bridge to the Visitor Center. This is 4.5 MILES. Stop here to grab some water, use the restroom, and/or take a gel, clif shot, etc. Everyone will turn around here and return to the monkey bars for 9 MILES. Advanced level runners are done upon reaching the monkey bars!

Race level runners will continue running SOUTH along the Marina towards Fort Mason Hill by the Marina Safeway. You will crest the hill and head down towards Aquatic Park. Run along the waterfront until you reach the end of Aquatic Park. There is a large cul-de-sac here. Turn around and head back to the monkey bars for 11 MILES!

Monday, June 18, 2012

Determinators Race Week Flight Plan!

You've logged the miles, you've done the crostraining, you're a few days away from getting your race bib, BUT, do you have everything covered? I've outlined below a 'proposed' race week itinerary that should have you good to go on race day. Read on!

Monday/Tuesday-

-Identify your race day wardrobe.

Make sure whatever you choose is something you're comfortable running in. Plan for the weather conditions! Take a look at the extended forecast and plan accordingly! You may want to bring a few different options.

Try to make sure your wardrobe includes the 'Determination' shirt so we can readily identify you on the course! I will be getting QUALITY glamour shots and possibly video footage on race day! Your 13.1 miles of glory will be immortalized forever!

-Nail down your travel plans.

You want to plan on getting to the race start AT LEAST 30-45 minutes in advance of the actual start. Figure out how you're getting to the start of the half marathon NOW! Consult the direction Sheila has provided and we'll touchbase in Seattle prior to the race starting as well. But, one way or the other, get yourself to the starting line 30-45 minutes prior.

Arriving well in advance of the start of your race will give you time to use the restroom, warmup, and make your way to the start.

Wednesday-

-Scout the course.

Check out the Seattle Rock N Roll  Half Marathon Course Info/Map. This course is generally pretty flat with one big hill at the 5 and 9 mile mark (approx.)near Fort Mason.

-Lube if necessary.

Some of you have complained about blisters on your toes/feet and chafing during the course of our training. Well, there's a handy product out there called 'Body Glide' that you can apply to your feet, thighs, underarms, or any other area where you encounter friction based irritation that will help reduce/eliminate this. It may be time to invest in some. Alternatively, you can use Vaseline, but it can be a bit on the greasy side.

-Nail down race nutrition items.

I introduced you to GUs this season and hopefully you managed to identify the items that work best for you. Remember that you should be consuming one of the aforementioned items approximately every 45-60 minutes during the race to keep yourself performing at a high level.

Water and Gatorade will be at every aid station (there are 7-9) throughout the course. Try to coordinate consumption of GUs (or whatever you're using) in conjunction with the water stops. Just a reminder that any product you bring should be washed down with WATER, NOT Gatorade. There is also a GU Station at mile eight. 

Thursday-

-Schedule a sports massage.

Some of you may have some residual soreness/tightness that has been bothering you these past few weeks. Now is the time to be a bit self-indulgent. In addition, to taking an extra day off and/or cutting a workout short, indulge in a nice sports massage to help knock out those last few kinks. I'd recommend scheduling one for Wednesday or Thursday, ideally.

Once again, PSOAS Massage & Bodywork gives us a standing 10% discount, so take advantage of this great discount and get some work done!

-Focus on complex carbs.

OK, we're a couple days from the race and now is the time to start making some adjustments to your diet to help insure you're properly fueled for race day. Think whole wheat pasta, whole wheat bread, whole wheat bagels, organic fruits/vegetables, etc.

Some folks only 'carboload' the day/night before an endurance event, but the reality is that carboloading this late in the game won't give you much bang for the buck. If you start a few days prior, your are insuring that your glycogen stores (primary fuel source) are topped off. This doesn't mean eat carbs EXCLUSIVELY!

But, if your diet normally doesn't include much of the aforementioned, make a conscious effort to include more at this juncture.

-Hydrate properly.

As I mentioned a few weeks ago, one way you can identify whether or not you are properly hydrated is by looking at the color/quantity of your urine. In short, 'clear' and 'copious' is what you're looking for, respectively. You should start making a conscious effort in making sure this is what you're seeing in the days leading up to the race.

-Get a good night's sleep.

Given the early start time we have on Saturday and some pre-race nerves, it's not unlikely that you may not get a ton of sleep the night before the race. Ultimately, this isn't a big deal and has not proven to have a significant impact on race day performance by and large.

So, don't sweat it too much. BUT, try to make a conscious effort to get a solid night's sleep on THURSDAY. Make it a quiet evening of quality, complex carbs, rest, and relaxation!

Friday-

-Eat dinner early.

Given the early start time on Saturday morning-8:00AM, I'd encourage you to target 5PM or 5:30PM to get your final meal of the day on Friday. Again, you probably want to focus on complex carbs for this meal and try to stay away from anything that is spicy or markedly different from anything you would normally eat.

If you have a particularly sensitive stomach, you may want to plan on bringing your own food for this meal.

-Lay out your outfit for race morning.

I'd STRONGLY encourage all of you to lay out all the items you need for race morning on a chair or on the floor next to your bed before you go to bed. This includes your shirt, your hat, shorts, shoes, gels, socks, race bib, etc. Have everything laid out so that when you get up in the morning, you won't have to even think about it, you can just put everything on and you're good to go.

-Set your alarm clock, set your alarm on your cell phone, and request a wake up call from a friend or two (if they're willing).

This three pronged approach virtually GUARANTEES you will be up in the morning on time! You should plan on being near the race start area AT LEAST 30-45 MINUTES PRIOR TO START!

SATURDAY-

-ARRIVE AT THE START AREA AT LEAST 30-45 MIN. PRIOR TO THE RACE!

I'd STRONGLY encourage all of you to arrive at least 30-45 min. early. This gives you time to warmup, use the bathroom, drop any items in gear check, and get positioned near the start.

I will be running the half marathon in much the same way that I have all of our long runs with one minor wrinkle. I will be going out fast with our gazelles for a few miles and then I will stop and wait for the next folks to come through and run a few miles and walk things in with our walkers.

I will do my level best to catch all of you on race day, but I need your help! There will be A LOT of people running! If you wear your 'Determination' single, you will be making my job MUCH EASIER!

Look for me in a white Nike hat, sunglasses and my Determination singlet. I will be looking for all of you for 'glamour shots' throughout the race.

-Pace Accordingly!

OK, so you're probably going to feel pretty amped when the gun goes off, but please HOLD BACK and PACE ACCORDINGLY! You 'should' have a solid handle at this juncture on what you can maintain for 13.1 miles. Focus on running at your comfortable, conversational pace. There will be mile markers along the course.

If you run 10 min. pace, your watch should reflect roughly 10:00 at the one mile mark, 20:00 at the two mile mark, and so one. RESIST the urge to go out fast. If anything run a bit SLOWER the first few miles (10:10-10:15) and EASE into your comfortable, conversational pace. I want to make sure you have something left in the tank those last few miles!

-Take water/sports drink at every opportunity.

Even if you aren't necessarily feeling thirsty, TAKE IT ANYWAY! Some of you may have heard of 'hyponatremia' which is often associated with taking in too much water. Let me emphasize that 'hyponatremia' is MOST PREVALENT in marathons where elapsed time on the road exceeds 4-5 hours. So, this means that there is virtually zero chance of this being an issue for any of you.

-How to handle water stops/stations on race day-

There will be several of these along the course. Typically, there are several tables laid out. DO NOT GO TO THE FIRST TABLE YOU SEE! Let the other runners slow down and bump into each other to get their water and electrolyte drink. Try to go to the LAST TABLE you see at the water station to avoid slowing down or possibly stumbling. Certainly you can walk through the water stations if you like.

-How to drink water and/or electrolyte drink on the run-

When you get your cup of water or electrolyte drink, pinch the top of the cup closed and fold one of the corners over so you effectively have a small, narrow 'spout'. Pour carefully into your mouth. If you don't want to walk through water stops/stations, this is the best way I know of to drink while running.

-Take a GU every 45-60 minutes.

Make sure you get some simple carbohydrates (GUs or some other form of simple carbs) in your system every 45-60 min. This will help you continue to perform at a high level. Make sure to wash any nutrition product down with WATER not an electrolyte drink.

-Be mentally tough!

You've done the work. You've endured the long runs. You've tapered. You know how to fuel/hydrate properly. Remind yourself of all the hard work and preparation you've done those last few miles when you might be feeling a bit tired. YOU CAN DO THIS!!! YOU ARE READY FOR GLORY!

-Expedite race recovery.

As quickly as possible, get a quality combination of carbohydrates/protein in your system (remember 4 carbs: 1 protein is OPTIMAL for recovery. Chocolate Milk has this ratio.) I'd also encourage you to walk around for a few minutes to help increase circulation and help flush the lactic acid out of your system. If you have a stick or foam roller handy, spend some quality time with it!

-PARTY!

Join us in the Determination VIP section after the race for a live concert from Gym Class Heroes! For those staying in Seattle Saturday night, we'll do something fun to celebrate later in the evening! 

Friday, June 15, 2012

Determination Sunday Recovery Run/Walk (6/17/12)

SUNDAY'S COURSE!

In short, we will head NORTH from the Marina Green Monkey Bars on along Marina Boulevard until we reach the intersection of Mason/Halleck . This is 1 MILE!

Continue running on the paved path along Mason past SportsBasement. Shortly after we pass SportsBasement, there is a lengthy straight stretch and a funny looking metal power box on your RIGHT. This is 1.5 MILES!

Run past the 1.5 mile mark along the paved path. Eventually the path curves over to the right and merges with a dirt/fire road that heads towards the Warming Hut (for the uninitiated, the Warming Hut is A BIG WHITE BUILDING WITH TABLES AND BENCHES IN FRONT OF IT. Hopefully, it will be hard to miss). The Warming Hut is 2 MILES!

Continue past the Warming Hut onto a paved road that goes past a series of buildings (including some restrooms). You will pass these buildings and continue running along this path next to the water towards the base of the bridge. The path curves around and dead ends at 'Hoppers Hands'. This is 2.5 MILES. Turn around here and head back to the monkey bars for 5 MILES!

Thursday, June 14, 2012

Saturday's Long Run Course Description (9/6/14)


We'll be running through Golden Gate Park for Sunday's run. a few things to keep in mind before I dive into the details:

1)You will be running gradually uphill for the first half of your run!
This course isn't terribly steep, but there is a GRADUAL uphill for much of the first half of the run. Keep this in mind as you may need to dial back your pacing a bit when you head out.

2)Watch your footing!
There's a reasonable amount of this run that will take place on a dirt path/fire road. This means small rocks, tree roots (sometimes), and uneven ground at times. I don't want to see anyone take a tumble. Stay tuned in! This is particularly important for those of you who wear MP3 PLAYERS! Stay particularly alert on the RETURN when you will likely be a bit fatigued and traveling gradually DOWNHILL!

3)Water Stops. Roughly a mile into the run (not too far after you pass the Bison Paddocks on the left) there is water fountain on the LEFT adjacent to Lake Spreckles. Also there is a water fountain at the intersection of JFK/Transverse on the LEFT side of JFK. These descriptions will make more sense once you read my course description below.

Ok, enough of the preamble. Let's get down to it! Here is a link to the course map-

Saturday's Long Run Course Map

Below is a description of the route:

B-5 MILES.

We will head NORTH from the Beach Chalet and promptly take a right turn to get onto JFK. You will run along the dirt path for about a quarter of a mile until you come to a stop sign. Turn LEFT at this stop sign at the pedestrian crosswalk onto the dirt path running along JFK.

You will continue running along this path for some time. As you close in on the first mile you will see the 'Bison Paddock' on your left. Shortly after you pass the paddock, you will see Lake Spreckles on the left. If you need water, cross the pedestrian crosswalk over to Lake Spreckles and you will see the water fountain on your left.

Continue running on the dirt path for close to a mile and you will eventually come to a 4 way stop at the intersection of JFK/Transverse. This is roughly 2 miles. If you cross over to the LEFT side of JFK, you will find another water fountain. *NOTE-IT IS IMPORTANT THAT YOU STAY ON THE RIGHT SIDE OF THE PATH FOR THIS RUN! IT IS OK TO CROSS OVER TO THE LEFT FOR H20, BUT GET BACK OVER TO THE RIGHT SIDE TO CONTINUE YOUR RUN!

Continue running on the RIGHT side of JFK for roughly half a mile. You will see a large funky looking building approaching on the right. This is DeYoung Museum. Additionally, you should see a crosswalk cutting across JFK. Keep your eyes peeled for a ‘MM 5’ in the middle of the paved path you’re on. This is 2.5 miles! Beginner level runners will turn around here and head back to the Beach Chalet for 5 MILES!!
 
I-6 MILES.

Everyone else will continue running on the RIGHT side of the dirt path past JFK/Transverse for roughly a mile. You will see a stop sign and traffic joining JFK from 'Conservatory Way'. (this is just prior to the Flower Observatory) There is a pedestrian crosswalk here. THIS IS 3 MILES! LOOK FOR A 'MM 6' IN THE MIDDLE OF THE PATH (The path is paved at this juncture). Intermediate runners will turn around here and head back to the Beach Chalet for 6 MILES!!

A-7 MILES.

Advanced and Race level runners will CROSS OVER TO THE LEFT SIDE OF JFK AT THE 'MM 6' MARK. Run past the Flower Observatory and follow JFK all the way to STANYAN. This is a controlled intersection with traffic lights. Once you get to JFK/Stanyan, this is 3.5 miles. Turn around here and head back to the Beach Chalet for 7 MILES!

R-9 MILES. 

Race runners will run through the intersection of JFK/Stanyan and onto the panhandle (the strip of land that runs between Oak/Fell). Run on the RIGHT side of the Panhandle!

Continue running along Oak Street to the end of the Panhandle. From here you will continue running along the sidewalk on Oak Street until you reach the intersection of Oak/Scott. Turn around here and head back to the Beach Chalet for 9 MILES!

Monday, June 11, 2012

A Journey of a Thousand Miles Begins with a Single Step . . .

-->
I stared at the digital clock on my car’s dashboard anxiously for the fifteenth time. I had a meeting with my boss in five minutes. In five minutes, my life would change irrevocably. I would become someone else.

I reflected on the twelve months I had spent preparing for this moment. I’d moved out of my one bedroom apartment and into a glorified dining room in an effort to downsize. I’d erased all my credit card debt. I had socked away $15,000 in case of an emergency.  

I’d seemingly done all the practical, rational things one could do in preparation for leaving their job, but was I really ready for this?

I had spent just a hair over five years working for Gap Inc. I had been promoted, seen my salary increase, but I was miserable. The truth is, it wasn’t Gap, it was me. I didn’t belong there and I grew weary of acting like I did. The real me was dying a slow and painful death.

If you have to take Zoloft and Ativan just to get through the day, something is a bit wrong. It was during this time that running became my refuge, as it had been when I first discovered it (or it discovered me), fifteen years ago.

Fifteen years ago, I was an angst-ridden teen. Rather than drink, party, and rebel, I ran. When I was stressed, I ran. When I was scared, I ran. When I was sad, I ran. It had always provided solace. 

It had always helped me when I was in trouble. When the world was falling apart around me, I had running. Fifteen years later, starting at the digital clock on my car’s dashboard, I felt like running.

There were countless unknowns in front of me. I had no business plan. I had no experience starting my own business. I did not know how tough it would be. While I was committed to leaving, I did not have all the answers.  

I did know that I could not invest any more time in an endeavor that made me feel ineffectual and disconnected. I didn’t like my work. I didn’t like many of the people I was working with, I didn’t see a future, and I didn’t like the me I was becoming.

During those last five minutes, my mind raced to find the one thing that would finally put all my lingering doubts, fears, and imagined disasters to rest. Finally, the one thought I needed bubbled to the surface.

The thought was, “if I don’t do this, if I don’t at least try, I will regret it for the rest of my life.” I couldn’t live with this regret. I had to at least try something bold, jettison the conventional path, and stretch beyond what I thought I was capable of doing.

This is what running is all about. You have to step into the unknown. You have to challenge your perception of what you are capable of doing. There really is no other way to approach running. Having a touch of the crazy is also helpful.

Jettisoning the comforts of a decent, if not bland, corporate gig to launch your business requires all of the aforementioned . . . particularly the crazy part. I had been a runner for over ten years and I knew on some level the lessons I learned as a runner would come in handy for my business endeavor, which I called “Marathon Matt-Personal Coaching for Runners.”

As I got out of my car and walked towards my office, I realized what I was doing wasn’t just about creating a business, it was about pursuing a higher calling. Any lingering doubts I had drifted away with each stride I took towards my office. I wasn’t running away from something, but that I was running towards something that could change people’s lives.

I didn’t know exactly how I was going to do it, but I knew my passion for the act of running was as intense as anything I’d ever felt. I would find a way. Running would be the vehicle.

The best runs I’ve ever had have often involved some element of the unknown. The knowledge that unknown challenges lie ahead forces me to be alert, creative, and quick on my feet. I thought similarly of my fledgling business – if I stayed alert, creative, and quick on my feet, I’d likely survive.

Friday, June 08, 2012

Determination's FINAL Long Run!

We'll launch our LONGEST run of the season from our normal rendezvous point at the Marina Promenade. We'll head West on the Promenade towards the Warming Hut. Upon reaching the Warming Hut, you will run past the Warming Hut and take an IMMEDIATE left to head towards LONG AVENUE. Long Avenue is effectively a short hill that heads up towards Lincoln.

Everyone will head up Long Avenue along the shoulder until you reach a stop sign. This is LINCOLN. Take a right on to the paved cyclist/pedestrian path and follow this path to your right.

The path will eventually curve to your left and dead ends. At this point you need to make your way onto the shoulder of Lincoln.  Head uphill on the shoulder of Lincoln for roughly 200 meters. Look to your right and you will see the parking lot for the visitor center for the GGB. Turn RIGHT into this parking lot and head towards the Golden Gate Bridge.

PLEASE BE CAREFUL ON THE BRIDGE! THERE ARE TYPICALLY A REASONABLE NUMBER OF TOURISTS WHO AREN'T PAYING ATTENTION ON THE BRIDGE. ADDITIONALLY, THERE ARE CYCLISTS, RUNNERS, AND PEDESTRIANS FREQUENTLY USING THE BRIDGE. BE SMART AND BE POLITE IF YOU NEED TO GET AROUND SOMEONE.

Everyone will continue to the end of the bridge to the Visitor Center. This is roughly 3 MILES. Stop here to grab some water, use the restroom, and/or take a gel, clif shot, etc. Everyone will turn around here and return to our starting point.

To pick up your remaining miles, you will head EAST on the Marina Promenade past the East Beach. Eventually the promenade runs into the parking lot for the volleyball courts. Cut through the volleyball courts and get onto Marina Boulevard.

Turn LEFT on Marina Boulevard and run along Marina Boulevard past the Marina Safeway. Continue up Fort Mason Hill and head down into Aquatic Park on the left. Run through Aquatic Park along the sidewalk until it ends in a cul-de-sac at the edge of Fisherman's Wharf. There is a water found to the left of the cul-de-sac if you need to make a pitstop. Turn around here and head back to the start of our run for 11 MILES!

Determination

We'll launch our LONGEST run of the season from our normal rendezvous point at the Marina Promenade. We'll head West on the Promenade towards the Warming Hut. Upon reaching the Warming Hut, you will run past the Warming Hut and take an IMMEDIATE left to head towards LONG AVENUE. Long Avenue is effectively a short hill that heads up towards Lincoln.

Everyone will head up Long Avenue along the shoulder until you reach a stop sign. This is LINCOLN. Take a right on to the paved cyclist/pedestrian path and follow this path to your right.

The path will eventually curve to your left and dead ends. At this point you need to make your way onto the shoulder of Lincoln.  Head uphill on the shoulder of Lincoln for roughly 200 meters. Look to your right and you will see the parking lot for the visitor center for the GGB. Turn RIGHT into this parking lot and head towards the Golden Gate Bridge.

PLEASE BE CAREFUL ON THE BRIDGE! THERE ARE TYPICALLY A REASONABLE NUMBER OF TOURISTS WHO AREN'T PAYING ATTENTION ON THE BRIDGE. ADDITIONALLY, THERE ARE CYCLISTS, RUNNERS, AND PEDESTRIANS FREQUENTLY USING THE BRIDGE. BE SMART AND BE POLITE IF YOU NEED TO GET AROUND SOMEONE.

Everyone will continue to the end of the bridge to the Visitor Center. This is 3 MILES. Stop here to grab some water, use the restroom, and/or take a gel, clif shot, etc. Everyone will turn around here and return to our starting point.

To pick up your extra 2 miles, you will head EAST on the Marina Promenade past the East Beach. Eventually the promenade runs into the parking lot for the volleyball courts. Cut through the volleyball courts and get onto Marina Boulevard.

Turn LEFT on Marina Boulevard and run to the intersection of Marina/Broderick. There is a stop sign and a crosswalk here, but I will also try to put down an 'ACS' in chalk for you as well. Turn around here and head back to where we started for 8 MILES!

Tuesday, June 05, 2012

I run because I can..

Years ago, I had the great fortune to work briefly with an Olympic development coach. Tom Dowling was a mysterious, enigmatic character who first expressed interest in me via handwritten notes he passed me after a few of my races in high school.

No one took an interest in me the way Tom did. He seemed to see something in me that no one else did. Maybe it was talent. Maybe it was potential. Maybe it was passion. I'm guessing it was a little of all of the aforementioned.

My time with Tom was all too brief as my family moved across the country six months after I met him. But, one of the things that Tom said to me stuck with me LONG after I had ceased to run competitively. Tom simply said, 'Matt, I think you'd be a great marathoner some day.'

At the time he delivered this message, I couldn't have been more than 16 years old. I had run as much as ten miles, but no more than this. The idea of covering 26.2 miles was staggering, let alone the idea of being great at it.

Years passed and my love affair with running waned following high school. After graduating from college, I found myself a bit confused about what the next step was for me. As had been the case in high school, running became a refuge of sorts.

I had no illusions about running competitively, I merely got out on the road and logged a few miles to clear my head, manage stress, and perhaps find some clarity of purpose. Memories of Tom started bubbling to the surface and his idea that I'd be a great marathoner kept coming up.

I started thinking more and more about the distance that had allegedly killed Phidippides. Eventually, I started doing longer runs. I had covered nearly 20 miles once in high school. I'd also been pretty resistant to injuries in high school only suffering a sprained ankle during a trail run once. Maybe running a marathon wasn't so far fetched of an idea.

But, it had been seven years since I had run 20 miles. It had also been nearly seven years since I'd done any kind of substantive, regular running. My body let me know in no uncertain terms that things were different. Things had changed.

A few weeks before taper I sustained a complete compression fracture of the left femoral head. Pins were inserted into my hip to stabilize the fracture. If the fracture displaced, I'd likely contract avascular necrosis and the hip would die. I'd have to have hip replacement surgery for the rest of my life if this happened.

This stark message from my body put everything in perspective. My new goal was to not contract avascular necrosis. Screw the marathon. If I was lucky, maybe I'd be able to run again. I had always taken for granted my ability to run. Now, for the first time in my life I was reminded that my ability to do it at all was a gift.

Several months passed and the pain from my fracture and the subsequent surgery gradually waned. Walking became less painful and fleeting thoughts of running again entered my mind. Would I be able to run again? Had this gift been taken from me permanently? There was only one way to find out.

I laced up my shoes and walked to Golden Gate Park. For the first time in months, I attempted to run. I felt awkward and stiff, but there was no pain to speak of as I ran through the park. My plan was to simply to cover a single mile. I listened intently to the messages my body was sending me for any sign of distress or pain.

Before I knew it, I had covered nearly a mile. Without warning, my eyes started welling up and I found myself choking back a sob with the realization that a gift I had taken for granted was still there. I would run again. How far or how fast, I had no idea. But, running would be a part of my life a bit longer.

12+ years later, running is still with me. I've gone further and faster than I ever imagined possible. I still have many running goals, but the biggest is simply to continue doing it as long as possible. At the end of the day, I run because I can....

Monday, June 04, 2012

Tuesday (8/21) Running Route Description

On Tuesday, you will be logging between 2-5 miles depending upon your training level. The link below should give you a relatively clear sense of where we're going. I've also included a verbal description beneath it:

TUESDAY 6/5 RUN COURSE!

A BRIEF DESCRIPTION OF TUESDAY'S RUN-

This course is a new one for us!

We will head WEST along the Marina towards the Golden Gate Bridge. Run along Marina Boulevard until you reach Baker Street. TURN LEFT ONTO BAKER STREET via the pedestrian crosswalk. This is just over a half mile into our run. WATCH OUT FOR TRAFFIC!

Continue running on Baker Street for roughly 1/2 a mile. Note that there are a few controlled intersections you will run through. Please be safe and make sure to watch out for traffic as you go through these intersections. At the intersection of Baker Street and Lombard you will have logged 1 mile. Beginners turn around here and head back for a total of 2 MILES!

Everyone else will TURN RIGHT on Lombard Street and enter the Presidio via the Lombard Gate entrance. Follow Lombard (which eventually turns into Presidio Blvd) for roughly 1/1 a mile. At the intersection of Presidio Blvd and Letterman Drive, you will have logged 1.5 MILES! Intermediate runners turn around here and head back for a total of 3 MILES!

Advanced and Race level runners will continue along Presidio Blvd (which turns into Lincoln). Keep an eye out on your left for the Presidio YMCA. Once you see the Presidio YMCA on the left (there's a large parking lot in front of it), look for a cross street on your left. This is Funston. Turn LEFT on Funston and follow Funston for roughly 500 meters until you run into Moraga. There is a stop sign here and a controlled intersection. This is 2 MILES! Advanced runners will turn around here and head back for a total of 4 MILES!

Race level runners will Turn RIGHT at Moraga and continue running until you reach TAYLOR Street. This is roughly 2.2 miles. Turn RIGHT on Taylor and continue running for about another .3 miles. Taylor will eventually intersect with Lincoln. This is 2.5 MILES! Race level runners will turn around here and head back for 5 MILES!