You've logged the miles, you've done the crosstraining, 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-
-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.
-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! Don't wait until later this week.
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. For those driving in
on race morning, allow PLENTY of time! It will likely take time to find
parking if you're driving over.
Tuesday-
-Scout the course.
Check out the course maps/descriptions for the race. Make sure you have a reasonable handle on what you'll be tackling on race day.
-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.
Gentlemen,
if you have experienced chafing of the nipples (my apologies if this
grosses some of you out), stick a band-aid on both nipples and you
should be good to go.
Wednesday-
-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 Thursday or Friday, ideally.
Once again, PSOAS Massage & Bodywork is giving us a standing discount of 10% off, so take advantage of this great discount and get some work done!
-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/or an electrolyte beverage will be provided about every mile or so.
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 an electrolyte beverage.
2 days out from your race-
-Get your race bib.
Most races have an expo a couple days prior to the race you must attend to pickup your bib. Make sure you know the days/times of said expo so you can collect your bib.
-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.
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 2 nights before the race.
1 day before the race
-Get your race bib.
Most races have an expo a couple days prior to the race
you must attend to pickup your bib. Make sure you know the days/times of
said expo so you can collect your bib.
-Eat dinner early.
I'd encourage you to target
5PM or 5:30PM to get your final meal of the day. 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 the night before the race.
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!
RACE DAY!
-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, change clothes, get your
race bib (if necessary) and get positioned near the start.
Do your standard warmup of a few easy minutes of running followed by the range of motion drills we normally do.
-Pace Accordingly!
OK, so
you're probably going to feel pretty amped when the race starts, 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!
Monday, January 28, 2013
Friday, January 25, 2013
Sasquatch's Power Turkey Chili Recipe
If you log a few miles on the road or on the trail, it's not unlikely you'll develop
a bit of an appetite.
Sasquatch gets QUITE hungry loping around the trails and when he's looking to refuel and recover, the 'Power Turkey Chili' recipe below always satiates! (*Note-Every mile you run burns roughly 100-150 calories...in case you were wondering)
Ingredients: 1.5 pounds of ground turkey, a cerrano pepper (finely minced), one medium yellow onion (chopped), ginger (one tablespoon finely minced), 3-4 cloves of garlic (pressed), a can of Guinness, a can of tomato paste, one can of kidney beans, one can of black beans, quinoa (one cup), a large can of whole tomatoes (w/juice), one carrot (chopped), one ear of corn (just the kernals), chili powder, chipotle powder, cumin, coriander, cinnamon, and curry powder.
Directions:
Saute the onion, cerrano pepper, garlic, and ginger in 2-3 tablespoons of olive oil until onions are soft.
Brown turkey in the aforementioned. Once the turkey is browned, pour the can of Guinness in and reduce for a few minutes.
Add tomato paste and the large can of tomatoes (with tomato juice). Make sure to break/crush the whole tomatoes.
Add the chopped carrots and corn kernals.
Mix in 3 tablespoons of chili powder, 3 tablespoons of chipotle powder. Through in a dash of cumin, coriander, curry, and cinnamon.
Mix in the kidney beans and black beans and let simmer for 5-10 minutes on low/medium heat.
Add a cup of quinoa (if desired) and cook until quinoa is soft/tender. Be advised the chili will be quite thick after mixing in the quinoa.
Sasquatch likes his chili pretty spicy/hot, so he sometimes adds additional chipotle and/or chili powder.
Sasquatch gets QUITE hungry loping around the trails and when he's looking to refuel and recover, the 'Power Turkey Chili' recipe below always satiates! (*Note-Every mile you run burns roughly 100-150 calories...in case you were wondering)
Ingredients: 1.5 pounds of ground turkey, a cerrano pepper (finely minced), one medium yellow onion (chopped), ginger (one tablespoon finely minced), 3-4 cloves of garlic (pressed), a can of Guinness, a can of tomato paste, one can of kidney beans, one can of black beans, quinoa (one cup), a large can of whole tomatoes (w/juice), one carrot (chopped), one ear of corn (just the kernals), chili powder, chipotle powder, cumin, coriander, cinnamon, and curry powder.
Directions:
Saute the onion, cerrano pepper, garlic, and ginger in 2-3 tablespoons of olive oil until onions are soft.
Brown turkey in the aforementioned. Once the turkey is browned, pour the can of Guinness in and reduce for a few minutes.
Add tomato paste and the large can of tomatoes (with tomato juice). Make sure to break/crush the whole tomatoes.
Add the chopped carrots and corn kernals.
Mix in 3 tablespoons of chili powder, 3 tablespoons of chipotle powder. Through in a dash of cumin, coriander, curry, and cinnamon.
Mix in the kidney beans and black beans and let simmer for 5-10 minutes on low/medium heat.
Add a cup of quinoa (if desired) and cook until quinoa is soft/tender. Be advised the chili will be quite thick after mixing in the quinoa.
Sasquatch likes his chili pretty spicy/hot, so he sometimes adds additional chipotle and/or chili powder.
Movies that move you (Sasquatch)...
Here at Sasquatch Racing, we LOVE to run! But, we also need time to rest, recover, and gear up for the next challenge.
Sometimes, we even need a little inspiration to tackle what lies ahead. On occasion, this inspiration can come in celluloid form.
If you're seeking inspiration to log a few miles on the trail, post a personal best, or just put your shoes on, we've seen a few excellent movies that surely will move you.
The Endurance
While there is a documentary about Haile Gebrselassie called Endurance (which admittedly and embarrassingly, we haven’t seen), The Endurance is a decidedly different film that has nothing to do with running, but in some ways everything to do with running.
The Endurance is about Sir Ernest Shackleton’s ill-fated expedition across the Antarctic continent from 1914-1916. To put things in perspective, the idea of crossing the Antarctic continent during this time was as daunting and challenging as going to the moon was in the 1960’s. In short, no one had ever crossed the Antarctic continent and death was considered a near certainty.
The film includes some staggering current day footage of Antarctica that is inspiring and terrifying. Simply put, this is a place that manages to be one of the most beautiful and simultaneously hostile places on the planet.
Combined with this footage is archival footage taken on the actual expedition itself. You see firsthand just how harsh the conditions were and what Shackleton and his men endured.
What Shackleton and his crew ‘endure’ is simply unfathomable. Without giving too much away, there’s simply no way you can’t be inspired after sitting through a viewing of this film.
The Endurance while not directly about running underscores the idea that consistency, commitment, and the ability to persevere despite adverse circumstances are the keys to moving forward. Sound familiar?
More information about The Endurance can be found at: http://www.imdb.com/title/tt0264578/
The Long Green Line
How can you not love a film that features a coach who fires off inspiring quips such as ‘However fast you are running, RUN FASTER!’
Coach Joe Newton is the kind of coach other coaches (co-founder 'Marathon Matt' included) aspire to be. While he has exhaustive knowledge of the sport of running, he also has an infectious passion that never fails to inspire his young pupils. He is the perfect storm.
Coach Newton has passed along running knowledge and life lessons to THOUSANDS of impressionable young men for 50+ years. His cross-country program at York High School is a staggering assemblage of nearly 100 runners who actively recruit for the cross-country team at Newton’s behest every season.
To give you some sense of Newton’s power and influence, more kids try out for cross-country than football at York High School. If you’ve ever wondered what an elite level high school cross country program looks like, The Long Green Line gives you a pretty good idea of what it looks like.
The Long Green Line is a film that will resonate for anyone who runs. But, the film will particularly resonate for anyone who aspires to be a coach, who currently coaches, or anyone who’s been touched by a coach. So, it’s a film that will resonate for just about anyone.
The Long Green Line can currently be viewed on Hulu for FREE- http://www.hulu.com/watch/125305/the-long-green-line
For more details about the film, go to- http://www.longgreenlinemovie.com/
Touching the Void
Once again, this film is not necessarily about running per se, but there are many elements of this film that will resonate for runners.
Touching the Void is based on a book of the same title about Joe Simpson and Simon Yates’ disastrous and nearly fatal attempt to climb the 20,813 foot Siula Grande in the Peruvian Andes in 1985.
After successfully ascending the previously unclimbed West Face of the Siula Grande, Simpson suffers a broken leg during the descent. Yates and Simpson decide to lower Simpson via ropes in the middle of a nasty storm.
Yates can’t see where he’s lowering Simpson and the former eventually drops him off a cliff. Suspended in mid-air by the rope, Yates has no idea what the condition of his friend is. After waiting an hour, Yates cuts the rope to save his life assuming Simpson is dead.
The movie while not exclusively a documentary is filmed in cinema verite style lending an air of realism to the film that makes you feel like you’re right there with Joe and Simon in the midst of a perilous climb that nearly claimed both of their lives.
Interspersed with the powerful recreated footage of the climb are poignant interviews with Joe, Simon, and several other key individuals involved with the doomed Siula Grande ascent.
One of the most powerful lessons I have learned as a runner is to cling to hope even when I’m deep in the valley of fatigue and despair. There is no film I’ve seen that more vividly underscores this message or better conveys the power of the human spirit more than Touching The Void.
Touching the Void can be viewed via instant streaming on Netflix.
Additional information about the film can be found at: http://www.imdb.com/title/tt0379557/
Unbreakable: The Western States 100
Rounding things out is Unbreakable: The Western States 100. For the uninitiated, The Western States 100 is effectively the ‘Boston Marathon’ of ultras.
Attracting the best ultra runners on the planet regularly, the 2010 edition of the event was particularly special. Four undefeated ultra runners (Hal Koerner, Geoff Roes, Anton Krupicka, and Killian Jornet) toed the line. Only one would remain ‘unbroken’ at the end of the day.
Director JB Benna is a hardcore ultra runner himself and this comes through powerfully in every frame of this exceptional documentary. JB vividly captures the energy, passion, and characters that make up the ultra community.
The characters are compelling. The story is riveting. The cinematography is stellar. The editing is nearly seamless. The music is exceptional. Unbreakable: The Western States 100 is the best documentary about running we have ever seen.
If you’re a runner (or ultra runner), there’s no way you’ll walk away unaffected. If you abhor running and can’t even fathom ultra running, I can’t imagine you won’t find yourself having second thoughts.
All the details for Unbreakable are at http://www.ws100film.com/index.html
Sometimes, we even need a little inspiration to tackle what lies ahead. On occasion, this inspiration can come in celluloid form.
If you're seeking inspiration to log a few miles on the trail, post a personal best, or just put your shoes on, we've seen a few excellent movies that surely will move you.
The Endurance
While there is a documentary about Haile Gebrselassie called Endurance (which admittedly and embarrassingly, we haven’t seen), The Endurance is a decidedly different film that has nothing to do with running, but in some ways everything to do with running.
The Endurance is about Sir Ernest Shackleton’s ill-fated expedition across the Antarctic continent from 1914-1916. To put things in perspective, the idea of crossing the Antarctic continent during this time was as daunting and challenging as going to the moon was in the 1960’s. In short, no one had ever crossed the Antarctic continent and death was considered a near certainty.
The film includes some staggering current day footage of Antarctica that is inspiring and terrifying. Simply put, this is a place that manages to be one of the most beautiful and simultaneously hostile places on the planet.
Combined with this footage is archival footage taken on the actual expedition itself. You see firsthand just how harsh the conditions were and what Shackleton and his men endured.
What Shackleton and his crew ‘endure’ is simply unfathomable. Without giving too much away, there’s simply no way you can’t be inspired after sitting through a viewing of this film.
The Endurance while not directly about running underscores the idea that consistency, commitment, and the ability to persevere despite adverse circumstances are the keys to moving forward. Sound familiar?
More information about The Endurance can be found at: http://www.imdb.com/title/tt0264578/
The Long Green Line
How can you not love a film that features a coach who fires off inspiring quips such as ‘However fast you are running, RUN FASTER!’
Coach Joe Newton is the kind of coach other coaches (co-founder 'Marathon Matt' included) aspire to be. While he has exhaustive knowledge of the sport of running, he also has an infectious passion that never fails to inspire his young pupils. He is the perfect storm.
Coach Newton has passed along running knowledge and life lessons to THOUSANDS of impressionable young men for 50+ years. His cross-country program at York High School is a staggering assemblage of nearly 100 runners who actively recruit for the cross-country team at Newton’s behest every season.
To give you some sense of Newton’s power and influence, more kids try out for cross-country than football at York High School. If you’ve ever wondered what an elite level high school cross country program looks like, The Long Green Line gives you a pretty good idea of what it looks like.
The Long Green Line is a film that will resonate for anyone who runs. But, the film will particularly resonate for anyone who aspires to be a coach, who currently coaches, or anyone who’s been touched by a coach. So, it’s a film that will resonate for just about anyone.
The Long Green Line can currently be viewed on Hulu for FREE- http://www.hulu.com/watch/125305/the-long-green-line
For more details about the film, go to- http://www.longgreenlinemovie.com/
Touching the Void
Once again, this film is not necessarily about running per se, but there are many elements of this film that will resonate for runners.
Touching the Void is based on a book of the same title about Joe Simpson and Simon Yates’ disastrous and nearly fatal attempt to climb the 20,813 foot Siula Grande in the Peruvian Andes in 1985.
After successfully ascending the previously unclimbed West Face of the Siula Grande, Simpson suffers a broken leg during the descent. Yates and Simpson decide to lower Simpson via ropes in the middle of a nasty storm.
Yates can’t see where he’s lowering Simpson and the former eventually drops him off a cliff. Suspended in mid-air by the rope, Yates has no idea what the condition of his friend is. After waiting an hour, Yates cuts the rope to save his life assuming Simpson is dead.
The movie while not exclusively a documentary is filmed in cinema verite style lending an air of realism to the film that makes you feel like you’re right there with Joe and Simon in the midst of a perilous climb that nearly claimed both of their lives.
Interspersed with the powerful recreated footage of the climb are poignant interviews with Joe, Simon, and several other key individuals involved with the doomed Siula Grande ascent.
One of the most powerful lessons I have learned as a runner is to cling to hope even when I’m deep in the valley of fatigue and despair. There is no film I’ve seen that more vividly underscores this message or better conveys the power of the human spirit more than Touching The Void.
Touching the Void can be viewed via instant streaming on Netflix.
Additional information about the film can be found at: http://www.imdb.com/title/tt0379557/
Unbreakable: The Western States 100
Rounding things out is Unbreakable: The Western States 100. For the uninitiated, The Western States 100 is effectively the ‘Boston Marathon’ of ultras.
Attracting the best ultra runners on the planet regularly, the 2010 edition of the event was particularly special. Four undefeated ultra runners (Hal Koerner, Geoff Roes, Anton Krupicka, and Killian Jornet) toed the line. Only one would remain ‘unbroken’ at the end of the day.
Director JB Benna is a hardcore ultra runner himself and this comes through powerfully in every frame of this exceptional documentary. JB vividly captures the energy, passion, and characters that make up the ultra community.
The characters are compelling. The story is riveting. The cinematography is stellar. The editing is nearly seamless. The music is exceptional. Unbreakable: The Western States 100 is the best documentary about running we have ever seen.
If you’re a runner (or ultra runner), there’s no way you’ll walk away unaffected. If you abhor running and can’t even fathom ultra running, I can’t imagine you won’t find yourself having second thoughts.
All the details for Unbreakable are at http://www.ws100film.com/index.html
What to do when you've lost your running mojo (Sasquatch)
Getting up in the morning without hitting the snooze button several times before putting on your running shoes has become quite challenging. Hitting the road to log a few easy miles has oddly begun to feel like drudgery.
I’ve got some bad news. You’ve lost your running mojo. Don’t panic. Don’t run to the doctor’s office. Take a few deep breaths and slowly exhale. This is not a death sentence. It’s not terminal. But, make no mistake about it. You need to take action in order to get better and reclaim your mojo.
If you are to find your mojo again, changes are required. Some of these changes you may not like initially. Change isn’t easy. However, if what you’ve been doing historically is no longer working for you, change is the only viable option.
Below are a few suggested treatments that may be just what the doctor ordered. Try one or try a few of them. Sometimes it takes time and patience to find what works best for you. But, if you’re serious about reclaiming your running mojo, some of the below will likely get you out of your rut.
Get a change of scenery.
I completely endorse a vacation, but recognize this might not be a viable option. Don’t abandon all hope. You can still get a therapeutic change of scenery without skipping town to the tropics.
Many runners get into a routine that devolves into a rut. Maybe you run the same five-mile loop several times a week. There’s nothing inherently wrong with this utilitarian approach.
But, familiarity ‘may’ breed contempt after awhile. It may be comfortable, easy, and convenient to get your mileage via the same route over and over again, but the same thing over and over again can become monotonous.
It may not be convenient, but get away from what’s familiar. If you have never gone for a trail run, give it a shot. The change of scenery alone may be enough to help you get out of your funk.
If getting off road isn’t a viable option, try running with a club or program. Running is inherently a solitary activity and many get their mileage in on their own. But, we are generally social animals and crave community. Explore opportunities to get your run in and connect with others.
Perhaps you’ve never actually participated in a race. Given the explosion of events over the years, there are a plethora of opportunities to participate in a race of just about every distance fathomable.
You don’t have to run the fastest time of your life. Simply enjoying the experience of being around several hundred (or thousand) people who love to run may be enough to help you rediscover your mojo.
Try a different time of day.
If you’re the kind of runner who tends to be an early riser, this can make things markedly challenging.
If you typically set your alarm clock for 5AM, it’s no walk in the park getting out of bed to begin with, but if your run starts and ends in the dark, getting your miles in can be that much more challenging. During the summer and fall, you may catch some daylight before your run concludes, but in the winter, not so much.
Conversely, if you’re more of a night runner accustomed to getting your miles in after you’ve completed a full day at work, you might have been able to catch some daylight during your run in the summer or fall. But, the arrival of winter all but eliminates this. Winter spells complete darkness for every mile logged in the evening.
Given the general lack of daylight in the morning and evening during the winter, the only option left is to try to get some mileage in during the lunch hour. If you’ve never tried hitting the road in the middle of the day, the winter months provide an excellent opportunity to give it a shot.
Running in the afternoon provides a nice way to break up a busy workday and stave off the late afternoon urge to nap. Admittedly, a midday sojourn may require some additional planning and logistical challenges. But, if it means more mileage logged during the challenging winter months and more Vitamin D, it’s worth giving it a shot.
Mix it up.
Perhaps your current state of ennui is more about a performance plateau. If you’ve put in the mileage and the quality work required to post a personal best, but just haven’t seen the results, it may be time to mix things up.
If your performances are not matching up with the work you’re putting in, it might be time to overhaul your approach to training. The best in the world change coaches (or simply go coachless) when they aren’t happy with their running. Follow their lead and mix things up.
What approach is best? Great question. There are a million different ways to train. Why are there so many different ways to train? There is infinite variety from person to person. What works for me is not necessarily going to be the answer for you. Likewise, your approach may work swimmingly for you, but be a disastrous approach for someone else.
Be open minded and flexible. Do a little research and explore a few different avenues. It may entail logging more miles, fewer miles, or trying some activities you never would have contemplated.
Treat mixing things up as a grand new adventure and an opportunity to discover a way to uncover even better performances down the road.
Just take a break.
It may sound completely counter-intuitive, but sometimes the best thing you can do for your running is not running. If you find yourself in a space where seemingly every mile you log feels like drudgery, stop running.
It may be the case that your body simply needs a break. Maybe you’re experiencing mental fatigue. If you’ve been training and racing all year long, it wouldn’t be terribly surprising if physical or mental fatigue were afflicting you. Whether the issue is physical or mental, there is no shame in taking a break.
Don’t put any hard and fast rules on what this break looks like. Maybe it’s a day. Maybe it’s a couple days. Maybe it’s a week. Maybe it’s longer. Listen to the messages your body is sending you and don’t hit the road again until you feel like you’re ready for it and have genuine enthusiasm for the act of running.
At the end of the day, running should be fun most of the time. If it’s not feeling that way, don’t force yourself to go out and log miles in misery. Give yourself a break. Chances are, you’ve earned it.
I’ve got some bad news. You’ve lost your running mojo. Don’t panic. Don’t run to the doctor’s office. Take a few deep breaths and slowly exhale. This is not a death sentence. It’s not terminal. But, make no mistake about it. You need to take action in order to get better and reclaim your mojo.
If you are to find your mojo again, changes are required. Some of these changes you may not like initially. Change isn’t easy. However, if what you’ve been doing historically is no longer working for you, change is the only viable option.
Below are a few suggested treatments that may be just what the doctor ordered. Try one or try a few of them. Sometimes it takes time and patience to find what works best for you. But, if you’re serious about reclaiming your running mojo, some of the below will likely get you out of your rut.
Get a change of scenery.
I completely endorse a vacation, but recognize this might not be a viable option. Don’t abandon all hope. You can still get a therapeutic change of scenery without skipping town to the tropics.
Many runners get into a routine that devolves into a rut. Maybe you run the same five-mile loop several times a week. There’s nothing inherently wrong with this utilitarian approach.
But, familiarity ‘may’ breed contempt after awhile. It may be comfortable, easy, and convenient to get your mileage via the same route over and over again, but the same thing over and over again can become monotonous.
It may not be convenient, but get away from what’s familiar. If you have never gone for a trail run, give it a shot. The change of scenery alone may be enough to help you get out of your funk.
If getting off road isn’t a viable option, try running with a club or program. Running is inherently a solitary activity and many get their mileage in on their own. But, we are generally social animals and crave community. Explore opportunities to get your run in and connect with others.
Perhaps you’ve never actually participated in a race. Given the explosion of events over the years, there are a plethora of opportunities to participate in a race of just about every distance fathomable.
You don’t have to run the fastest time of your life. Simply enjoying the experience of being around several hundred (or thousand) people who love to run may be enough to help you rediscover your mojo.
Try a different time of day.
If you’re the kind of runner who tends to be an early riser, this can make things markedly challenging.
If you typically set your alarm clock for 5AM, it’s no walk in the park getting out of bed to begin with, but if your run starts and ends in the dark, getting your miles in can be that much more challenging. During the summer and fall, you may catch some daylight before your run concludes, but in the winter, not so much.
Conversely, if you’re more of a night runner accustomed to getting your miles in after you’ve completed a full day at work, you might have been able to catch some daylight during your run in the summer or fall. But, the arrival of winter all but eliminates this. Winter spells complete darkness for every mile logged in the evening.
Given the general lack of daylight in the morning and evening during the winter, the only option left is to try to get some mileage in during the lunch hour. If you’ve never tried hitting the road in the middle of the day, the winter months provide an excellent opportunity to give it a shot.
Running in the afternoon provides a nice way to break up a busy workday and stave off the late afternoon urge to nap. Admittedly, a midday sojourn may require some additional planning and logistical challenges. But, if it means more mileage logged during the challenging winter months and more Vitamin D, it’s worth giving it a shot.
Mix it up.
Perhaps your current state of ennui is more about a performance plateau. If you’ve put in the mileage and the quality work required to post a personal best, but just haven’t seen the results, it may be time to mix things up.
If your performances are not matching up with the work you’re putting in, it might be time to overhaul your approach to training. The best in the world change coaches (or simply go coachless) when they aren’t happy with their running. Follow their lead and mix things up.
What approach is best? Great question. There are a million different ways to train. Why are there so many different ways to train? There is infinite variety from person to person. What works for me is not necessarily going to be the answer for you. Likewise, your approach may work swimmingly for you, but be a disastrous approach for someone else.
Be open minded and flexible. Do a little research and explore a few different avenues. It may entail logging more miles, fewer miles, or trying some activities you never would have contemplated.
Treat mixing things up as a grand new adventure and an opportunity to discover a way to uncover even better performances down the road.
Just take a break.
It may sound completely counter-intuitive, but sometimes the best thing you can do for your running is not running. If you find yourself in a space where seemingly every mile you log feels like drudgery, stop running.
It may be the case that your body simply needs a break. Maybe you’re experiencing mental fatigue. If you’ve been training and racing all year long, it wouldn’t be terribly surprising if physical or mental fatigue were afflicting you. Whether the issue is physical or mental, there is no shame in taking a break.
Don’t put any hard and fast rules on what this break looks like. Maybe it’s a day. Maybe it’s a couple days. Maybe it’s a week. Maybe it’s longer. Listen to the messages your body is sending you and don’t hit the road again until you feel like you’re ready for it and have genuine enthusiasm for the act of running.
At the end of the day, running should be fun most of the time. If it’s not feeling that way, don’t force yourself to go out and log miles in misery. Give yourself a break. Chances are, you’ve earned it.
Saturday Course Description (12/13/14)
We'll be launching from the Beach Chalet parking lot @ 1000 Great Highway and running through Golden Gate Park. Here are a few things to keep in mind before I dive into the details:
1)You will be running gradually uphill for the first half two miles 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's a link to the course map (6-10 miles)-
Saturday’s Golden Gate Park Run!
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. This is roughly a mile into your run.
Continue running for roughly a mile and you will eventually you will come to a 4 way stop at the intersection of JFK/Transverse. This is 2 MILES. Once again, there is a water fountain on the LEFT side of this intersection. Make sure you run on the RIGHT side of JFK as this is where the first few chalk markings will be.
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. This is 2.5 miles. Keep running!
Continue running along the right side of JFK for another half 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. Beginner level runners will turn around here and head back to the Beach Chalet for 6 MILES!!
Everyone else will cross over to the LEFT side of JFK. Continue running until you reach the intersection of JFK/Stanyan. This is 3.5 miles. Look for a 'MM 7' in chalk at this intersection. Intermediate level runners will turn around here and head back to the Beach Chalet for 7 MILES!
Advanced/Race level 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! You will run along the panhandle for roughly half a mile along OAK.
One block PAST Oak & Masonic (again, this is a controlled intersection with stoplights), keep your eyes peeled for OAK and CENTRAL. There will be a 'MM 8' in chalk in the middle of the road. Advanced and Race level runners will turn around and head back to the Beach Chalet for 8 MILES! Advanced level runners are done upon reaching the Beach Chalet!
Race level runners will pick up their additional 2 miles by running along the Great Highway until you reach the intersection of Great Highway and Lawton. There will be a 'MM10' in chalk at this intersection. Turn around here and head back to the Beach Chalet for 10 MILES!
1)You will be running gradually uphill for the first half two miles 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's a link to the course map (6-10 miles)-
Saturday’s Golden Gate Park Run!
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. This is roughly a mile into your run.
Continue running for roughly a mile and you will eventually you will come to a 4 way stop at the intersection of JFK/Transverse. This is 2 MILES. Once again, there is a water fountain on the LEFT side of this intersection. Make sure you run on the RIGHT side of JFK as this is where the first few chalk markings will be.
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. This is 2.5 miles. Keep running!
Continue running along the right side of JFK for another half 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. Beginner level runners will turn around here and head back to the Beach Chalet for 6 MILES!!
Everyone else will cross over to the LEFT side of JFK. Continue running until you reach the intersection of JFK/Stanyan. This is 3.5 miles. Look for a 'MM 7' in chalk at this intersection. Intermediate level runners will turn around here and head back to the Beach Chalet for 7 MILES!
Advanced/Race level 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! You will run along the panhandle for roughly half a mile along OAK.
One block PAST Oak & Masonic (again, this is a controlled intersection with stoplights), keep your eyes peeled for OAK and CENTRAL. There will be a 'MM 8' in chalk in the middle of the road. Advanced and Race level runners will turn around and head back to the Beach Chalet for 8 MILES! Advanced level runners are done upon reaching the Beach Chalet!
Race level runners will pick up their additional 2 miles by running along the Great Highway until you reach the intersection of Great Highway and Lawton. There will be a 'MM10' in chalk at this intersection. Turn around here and head back to the Beach Chalet for 10 MILES!
Thursday, January 17, 2013
Saturday Long Run Course Description (04/30/2016)
We've got a big one lined up for Saturday, folks! This is where champions are made and legends are born! Again, we're launching from the Beach Chalet parking lot at 1000 Great Highway at Ocean Beach.
We will run a lengthy stretch along the Great Highway FIRST and get our remaining mileage in Golden Gate Park LAST. You will be logging between 10-14 miles depending upon your training level.
Here is a map link for Saturday's course-
Saturday's Run Course
Here is a description of our course:
Everyone will head SOUTH from the Beach Chalet on the paved path running along the Great Highway. Everyone will run ALL THE WAY TO THE END OF THE GREAT HIGHWAY! The intersection of Great Highway and SLOAT is the end of the Great Highway.
There’s a controlled intersection here and the paved path effectively ends. This is a 2.35 mile stretch. If you need to use the restroom and/or grab a drink of water you will need to cross the street and head WEST over to the rest area (this will be clear once you get there).
Turn around and head back to the Beach Chalet. This is admittedly a challenging stretch as it seems to go on FOREVER! Once you get back to the Beach Chalet, you will have 4.7 miles under your belt. Again, feel free to stop, knock back a gel and/or some water, use the restroom, etc.before you head into Golden Gate Park for your remaining mileage.
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 half 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. I will try to put some chalk down at this intersection indicating where to go.
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 from the Beach Chalet. If you cross over to the LEFT side of JFK, you will find another water fountain.
Continue running on the RIGHT side of the dirt path past JFK/Transverse. Keep your eyes peeled for DeYoung Museum on your RIGHT. It’s kind of a funky looking building, hard to miss. Run until you are right next to De Young Museum. LOOK FOR A ‘RC 10’ IN THE MIDDLE OF THE PATH! Beginner runners will turn around here and head back to the Beach Chalet for 10 MILES!
Everyone else will continue running through the park. Roughly half a mile past the ‘MM 10’, you will come to an intersection in front of the Flower Observatory. This is JFK/OBSERVATORY WAY. Cross over to the LEFT side of JFK here. Run until you are directly in front of the Flower Observatory. I will put down a ‘RC 11’ in the middle of the path at this point. Intermediate level runners will turn around here and head back to the Beach Chalet for 11 MILES!
Advanced and Race level runners continue on the LEFT side of JFK once you pass the ‘RC 11’! Continue running on the paved path until you reach the intersection of JFK/STANYAN. Run through this intersection onto the panhandle. Continue running on the RIGHT side of the panhandle until you reach the intersection of Oak/Cole. Look for a 'RC12' in chalk on the ground. Advanced level runners will turn around here and head back to the Beach Chalet for 12 MILES!
Race level runners will continue running on the RIGHT side of the panhandle which is adjacent to OAK Street. KEEP RUNNING! Run all the way through the panhandle and continue running on the sidewalk on Oak Street.
Continue running on the sidewalk on Oak Street until you reach the intersection of Oak/Steiner. Turn around here and head ALL the way back to the Beach Chalet. At this point you will have logged 14 Miles!
We will run a lengthy stretch along the Great Highway FIRST and get our remaining mileage in Golden Gate Park LAST. You will be logging between 10-14 miles depending upon your training level.
Here is a map link for Saturday's course-
Saturday's Run Course
Here is a description of our course:
Everyone will head SOUTH from the Beach Chalet on the paved path running along the Great Highway. Everyone will run ALL THE WAY TO THE END OF THE GREAT HIGHWAY! The intersection of Great Highway and SLOAT is the end of the Great Highway.
There’s a controlled intersection here and the paved path effectively ends. This is a 2.35 mile stretch. If you need to use the restroom and/or grab a drink of water you will need to cross the street and head WEST over to the rest area (this will be clear once you get there).
Turn around and head back to the Beach Chalet. This is admittedly a challenging stretch as it seems to go on FOREVER! Once you get back to the Beach Chalet, you will have 4.7 miles under your belt. Again, feel free to stop, knock back a gel and/or some water, use the restroom, etc.before you head into Golden Gate Park for your remaining mileage.
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 half 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. I will try to put some chalk down at this intersection indicating where to go.
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 from the Beach Chalet. If you cross over to the LEFT side of JFK, you will find another water fountain.
Continue running on the RIGHT side of the dirt path past JFK/Transverse. Keep your eyes peeled for DeYoung Museum on your RIGHT. It’s kind of a funky looking building, hard to miss. Run until you are right next to De Young Museum. LOOK FOR A ‘RC 10’ IN THE MIDDLE OF THE PATH! Beginner runners will turn around here and head back to the Beach Chalet for 10 MILES!
Everyone else will continue running through the park. Roughly half a mile past the ‘MM 10’, you will come to an intersection in front of the Flower Observatory. This is JFK/OBSERVATORY WAY. Cross over to the LEFT side of JFK here. Run until you are directly in front of the Flower Observatory. I will put down a ‘RC 11’ in the middle of the path at this point. Intermediate level runners will turn around here and head back to the Beach Chalet for 11 MILES!
Advanced and Race level runners continue on the LEFT side of JFK once you pass the ‘RC 11’! Continue running on the paved path until you reach the intersection of JFK/STANYAN. Run through this intersection onto the panhandle. Continue running on the RIGHT side of the panhandle until you reach the intersection of Oak/Cole. Look for a 'RC12' in chalk on the ground. Advanced level runners will turn around here and head back to the Beach Chalet for 12 MILES!
Race level runners will continue running on the RIGHT side of the panhandle which is adjacent to OAK Street. KEEP RUNNING! Run all the way through the panhandle and continue running on the sidewalk on Oak Street.
Continue running on the sidewalk on Oak Street until you reach the intersection of Oak/Steiner. Turn around here and head ALL the way back to the Beach Chalet. At this point you will have logged 14 Miles!
Monday, January 07, 2013
I run because I seek resolution...
It's the new year so everyone's thinking about, talking about, and proclaiming to the universe their resolutions. People talk about losing weight, getting into shape, or drinking less (among other things).
Pulling off any of the aforementioned is great. But, one of the ways resolution is defined is 'the act of answering : solving'. When I think of resolution(s), I inevitably think of things left 'unresolved' or unanswered. What was left unanswered last year?
I trained my ass off in the early part of 2012 and managed to complete a 50K followed by an agonizing 50 mile race. What was this really about and where do I go with these experiences?
I don't really know. I want to cleanse my palate with another 50 mile race as my first one was pretty unpalatable. But, I don't have the time or energy to do it anytime soon...or at least not this year.
I'm a few months away from co-producing my first trail race (The Sasquatch Scramble). I never really thought about producing trail races before, but perhaps this endeavor is part of the answer to the first question.
Maybe creating an event that introduces people to the beauty and 'zen' of the trail in an event not quite as daunting as a 50K or a 50 miler is part of what this ultra distance sojourn was all about.
I've been wanting to create my own races for a couple years, but struggled to find the right way to do it. Perhaps 'finding a way' to conquer 50 miles inspired me to simply 'find a way' to produce my first race.
For over seven years, I have sought a way to pull off 26.2 miles in 2:39:59 or faster. Despite my best efforts, I came up short on this goal once again in 2012. Once again, the question of whether or not I will ever be able to post this time looms large in my mind.
Maybe better weather on race day is the answer. Maybe a different venue is the answer. Maybe a longer, more demanding training cycle is the answer. Or..perhaps the answer is that I just am not meant to pull it off.
The last answer doesn't resonate for me too much. It could be the answer, but I doubt it. I do know I am resolved to exploring every possible avenue for getting the answers to the questions that were left unanswered in 2012.
So, while I would never discourage one from losing weight, getting into shape, or drinking less, I would encourage all of you to broaden your resolution 'horizon'.
Can you go farther, can you go faster, or can you go a bit deeper? In nearly 8+ years of coaching I've found that virtually everyone can.
I run because I seek resolution.
Pulling off any of the aforementioned is great. But, one of the ways resolution is defined is 'the act of answering : solving'. When I think of resolution(s), I inevitably think of things left 'unresolved' or unanswered. What was left unanswered last year?
I trained my ass off in the early part of 2012 and managed to complete a 50K followed by an agonizing 50 mile race. What was this really about and where do I go with these experiences?
I don't really know. I want to cleanse my palate with another 50 mile race as my first one was pretty unpalatable. But, I don't have the time or energy to do it anytime soon...or at least not this year.
I'm a few months away from co-producing my first trail race (The Sasquatch Scramble). I never really thought about producing trail races before, but perhaps this endeavor is part of the answer to the first question.
Maybe creating an event that introduces people to the beauty and 'zen' of the trail in an event not quite as daunting as a 50K or a 50 miler is part of what this ultra distance sojourn was all about.
I've been wanting to create my own races for a couple years, but struggled to find the right way to do it. Perhaps 'finding a way' to conquer 50 miles inspired me to simply 'find a way' to produce my first race.
For over seven years, I have sought a way to pull off 26.2 miles in 2:39:59 or faster. Despite my best efforts, I came up short on this goal once again in 2012. Once again, the question of whether or not I will ever be able to post this time looms large in my mind.
Maybe better weather on race day is the answer. Maybe a different venue is the answer. Maybe a longer, more demanding training cycle is the answer. Or..perhaps the answer is that I just am not meant to pull it off.
The last answer doesn't resonate for me too much. It could be the answer, but I doubt it. I do know I am resolved to exploring every possible avenue for getting the answers to the questions that were left unanswered in 2012.
So, while I would never discourage one from losing weight, getting into shape, or drinking less, I would encourage all of you to broaden your resolution 'horizon'.
Can you go farther, can you go faster, or can you go a bit deeper? In nearly 8+ years of coaching I've found that virtually everyone can.
I run because I seek resolution.
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