If you want to increase your discount from $20 to $30, $40, $50, $60 or a possible FREE entry into a future program, read on.
Here's how it works-
-$30 off any fall/winter program for FB/Twitter posting(s) & 1 person signs up for The City 13.1 via YOUR unique tracking link.
-$40 off any fall/winter program for FB/Twitter posting(s) & 2 people sign up for The City 13.1 via YOUR unique tracking link.
-$50 off any fall/winter program for FB/Twitter posting(s) & 3 people sign up for The City 13.1 via YOUR unique tracking link.
-$60 off any fall/winter program for FB/Twitter posting(s) & 4 people sign up for The City 13.1 via YOUR unique tracking link.
-FREE entry into any fall/winter program for FB/Twitter posting(s) & 5 (or more) people sign up for The City 13.1 via YOUR link.
I can track who has viewed and/or signed up for The City 13.1 via your unique tracking link once you have posted it on FB and/or Twitter and you can reap rewards accordingly!
*NOTE-None of the above discounts can be 'combined'. Any/all discounts are applicable ONLY to the programs listed above taking place in 2011.
Sunday, May 15, 2011
Tuesday, May 10, 2011
I run because I don't know what else to do...
There's a certain tidiness that comes with running. Most of the time there are a clearly defined number of miles or a finite time period associated with each run. There may be ambiguity and uncertainty between the beginning and end, but there's always closure at the end.
I can enumerate countless reasons why I run, but I've recently realized the sense of closure associated with completing a run always resonates for me. It's a closure that unfortunately you just can't get in too many other areas of life as there are countless unsolved mysteries. Robert Stack can attest.
There are people no longer in our lives for reasons we can't fully understand. Maybe additional reflection and the acquisition of wisdom down the road will illuminate for us later why this is so. Maybe it doesn't really matter why they're not there anymore, but the generally obsessive-compulsive mind of a runner frequently seeks to know 'why'.
There are some injuries that don't fully heal. I like the idea that time heals all wounds and generally can get behind this sentiment, but certain injuries never fully heal. There are some that heal in such a way that you're almost always reminded of the initial trauma. It doesn't necessarily mean you're always in pain, but pain isn't too far from the surface. I don't know anyone who doesn't have an injury like this and if you don't be thankful.
There are things we can't say. Coming from someone who often errs on the side of saying too much, it's odd to read a statement like that, but it's true. Whether it's things we can't say to a parent, a loved one, or a vague acquaintance, there are certain things we just can't communicate. Like certain muscles that just don't fire when we need them to, there are certain things that just can't be said.
There are regrets. I love the idea of having 'no regrets', but it's not really me. I've always been a bit suspect of anyone who claims they don't have any regrets. I'm all for putting a positive spin on most things in life. I can generally point to ways (big and small) in which I ultimately benefited from a variety of misfortunes.
But, in our most private moments...can we REALLY say there is NOTHING we regret? I am reminded of one of my runners who decided to go full vegan a few days before her race and weathered cataclysmic GI distress in the middle of her race. I suspect she regrets this decision.
At one point or another, all of the aforementioned unsolved mysteries have given me restless nights. In lieu of finding a smoking gun for them , I run. I run because I don't know what else to do...and at least there's little a little bit of closure associated with logging a few on the road.
I can enumerate countless reasons why I run, but I've recently realized the sense of closure associated with completing a run always resonates for me. It's a closure that unfortunately you just can't get in too many other areas of life as there are countless unsolved mysteries. Robert Stack can attest.
There are people no longer in our lives for reasons we can't fully understand. Maybe additional reflection and the acquisition of wisdom down the road will illuminate for us later why this is so. Maybe it doesn't really matter why they're not there anymore, but the generally obsessive-compulsive mind of a runner frequently seeks to know 'why'.
There are some injuries that don't fully heal. I like the idea that time heals all wounds and generally can get behind this sentiment, but certain injuries never fully heal. There are some that heal in such a way that you're almost always reminded of the initial trauma. It doesn't necessarily mean you're always in pain, but pain isn't too far from the surface. I don't know anyone who doesn't have an injury like this and if you don't be thankful.
There are things we can't say. Coming from someone who often errs on the side of saying too much, it's odd to read a statement like that, but it's true. Whether it's things we can't say to a parent, a loved one, or a vague acquaintance, there are certain things we just can't communicate. Like certain muscles that just don't fire when we need them to, there are certain things that just can't be said.
There are regrets. I love the idea of having 'no regrets', but it's not really me. I've always been a bit suspect of anyone who claims they don't have any regrets. I'm all for putting a positive spin on most things in life. I can generally point to ways (big and small) in which I ultimately benefited from a variety of misfortunes.
But, in our most private moments...can we REALLY say there is NOTHING we regret? I am reminded of one of my runners who decided to go full vegan a few days before her race and weathered cataclysmic GI distress in the middle of her race. I suspect she regrets this decision.
At one point or another, all of the aforementioned unsolved mysteries have given me restless nights. In lieu of finding a smoking gun for them , I run. I run because I don't know what else to do...and at least there's little a little bit of closure associated with logging a few on the road.
13.1 reasons to join The City 13.1 before 5/20
13.1 Reasons to Join The City 13.1 before 5/20
1. Running is like walking...only faster and markedly cooler. In short, it's what you were born to do.
2. You receive an excellent technical training shirt that will have the fashionistas drooling.
3. The $25 Fleet Feet gift coupon you receive will help you score some sweet new kicks to match your awesome new shirt.
4. Accelerate bootcamp for runners every Thursday night @ 6:30PM will prepare you for glory on race day.
5. If bootcamp isn't your bag, 'Need for Speed' every Thursday night @ 6:30PM will set you up for a personal best.
6. You need help channeling your inner honey badger.
7. GU Energy will be supplying the fuel (GU) and water (GU Brew Electrolyte tabs).
8. Your Saturday evening drink or two will be much sweeter after Saturday morning long runs @ 9:30AM.
9. In a similar vein, running is a great hangover cure for those of you who opt to not take it easy on Friday nights.
10. Nothing completes a Tuesday like an evening run in the Marina OR Downtown @ 6:30PM.
11. 60+ Yelpers think the program is kinda ok.
12. 13.1 miles just isn't as long as it sounds.
13. Swimming lessons are included
13.1 Last, but not least, all of the aforementioned (and more) is $150 through EOD 5/20!
Join The City 13.1 (5/21 launch)!
Need more than 13.1 reasons to join? Drop Marathon Matt a line-MARATHONMATT@MARATHONMATT.COM
Monday, May 02, 2011
Tuesday's downtown 2 miler (05/03/16)
Tuesday's satellite 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.
Everyone is running a total of '4' miles. But, only '2' of these miles are to be taken seriously.
Here's a link to the course map-
Tuesday's Downtown Satellite 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.
Run along the Embarcadero to Pier 14. This is exactly a mile from PSOAS. You will do your standard warmup routine and then commence running 2 miles (out/back).
Everyone will run along the Embarcadero past the Ferry Building and continue all the way to the intersection of Embarcadero/Chestnut. This is 1 MILE. Turn around and head back to Pier 14 for 2 MILES.
Leslie will call out your time when you arrive. Once you have finished your two mile and made a mental note of your time, run an easy, cooldown mile back to PSOAS.
If you need to use the restroom, change, and/or store some personal items, head up to PSOAS in Suite 205.
Everyone is running a total of '4' miles. But, only '2' of these miles are to be taken seriously.
Here's a link to the course map-
Tuesday's Downtown Satellite 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.
Run along the Embarcadero to Pier 14. This is exactly a mile from PSOAS. You will do your standard warmup routine and then commence running 2 miles (out/back).
Everyone will run along the Embarcadero past the Ferry Building and continue all the way to the intersection of Embarcadero/Chestnut. This is 1 MILE. Turn around and head back to Pier 14 for 2 MILES.
Leslie will call out your time when you arrive. Once you have finished your two mile and made a mental note of your time, run an easy, cooldown mile back to PSOAS.
Marina 2 Miler....
In short, we will head NORTH from the Marina Green Monkey Bars on along Marina Boulevard until we reach Baker Street. We will take a right onto the Pedestrian Way running along the grassy, volleyball court area.
We will run past the volleyball courts into the parking lot. You will run through the parking lot and take a LEFT onto the Promenade which is effectively a dirt trail that runs along the waterfront.
You will see a parking area to your left(East Beach parking lot). You will run along this trail just past the end of the parking lot where I will be standing at the 1 MILE MARK. You will turn around here(I will wear something gaudy and conspicuous so you won't miss me ;) ) and head back the way you came for a total of 2 MILES!
We will run past the volleyball courts into the parking lot. You will run through the parking lot and take a LEFT onto the Promenade which is effectively a dirt trail that runs along the waterfront.
You will see a parking area to your left(East Beach parking lot). You will run along this trail just past the end of the parking lot where I will be standing at the 1 MILE MARK. You will turn around here(I will wear something gaudy and conspicuous so you won't miss me ;) ) and head back the way you came for a total of 2 MILES!
RACE WEEK FLIGHT PLAN-SANTA BARBARA WINE COUNTRY HALF MARATHON
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-
-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 'Spring 13.1' shirt so I 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! 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 in the morning of the race.
-Review the parking info!
PLEASE REVIEW THE TRANSPORTATION/PARKING INFORMATION CONTAINED IN THE LINK BELOW! You cannot park along the course and there are limited spaces left on the shuttles leaving from Santa Barbara to the start of the course in Santa Ynez.
I drove to the start of the race from Santa Barbara last year and it was NOT easy to get there. PLEASE plan accordingly and allow PLENTY of time to get to the race start.
Santa Barbara Wine Country Half Parking/Transportation Info
Tuesday-
-Scout the course.
Check out the Santa Barbara Wine Country Half Marathon Course Info/Map. Trust me...you are ready for this course. The latter half is cumulative downhill.
-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 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!
-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 of the race. 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.
Thursday-
-Skip Accelerate and Run an EASY 3 miles! I normally wouldn't discourage you from doing bootcamp, but given that race day is less than 48 hours away, I would rather you skip Thursday's workout and simply log a few easy miles. I want you fresh and ready on Saturday!
-Get your race bib/packet.
You do need to pick up your race bib/packet in order to participate in the race. You can pick up your bib on Thursday (for an additional fee), Friday (at the race expo), or race morning (for an additional fee). Check out the following link for the lowdown-
Santa Barbara Wine Country Half Marathon Bib Pickup Lowdown..
-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-
-Get your race bib/packet.
Presumably, most of you will be claiming your race bib/packet on Friday at the race expo. Here's the link once more with the details-
Bib Pickup Details.
-Eat dinner early.
Given the early start time on Saturday morning-7:00AM, 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.
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-
-Get your race bib/packet.
You can claim your race bib/packet on Saturday morning, but be advised there is an additional fee associated with this option-
Saturday Race Bib Pickup Details.
-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.
THERE WILL BE NO FORMAL WARMUP PRIOR TO THE RACE. BUT, we will 'informally' congregate in front of Mavericks Saloon located at 3687 Sagunto Street (a few blocks from the start of the race)-
Mavericks Saloon
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 the first couple miles to 'thin the herd' and then I will wait for the first folks to come through to capture some glamour shots and run a mile with them. I will then stop and wait for the next folks to come through.
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 'Spring 13.1' shirt, you will be making my job MUCH EASIER!
Look for me in a white Nike hat and a white 'Run Whisperer' shirt. I will be looking for all of you for 'glamour shots' with my camera after mile 2!
-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!
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.
Try to make sure your wardrobe includes the 'Spring 13.1' shirt so I 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! 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 in the morning of the race.
-Review the parking info!
PLEASE REVIEW THE TRANSPORTATION/PARKING INFORMATION CONTAINED IN THE LINK BELOW! You cannot park along the course and there are limited spaces left on the shuttles leaving from Santa Barbara to the start of the course in Santa Ynez.
I drove to the start of the race from Santa Barbara last year and it was NOT easy to get there. PLEASE plan accordingly and allow PLENTY of time to get to the race start.
Santa Barbara Wine Country Half Parking/Transportation Info
Tuesday-
-Scout the course.
Check out the Santa Barbara Wine Country Half Marathon Course Info/Map. Trust me...you are ready for this course. The latter half is cumulative downhill.
-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 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!
-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 of the race. 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.
Thursday-
-Skip Accelerate and Run an EASY 3 miles! I normally wouldn't discourage you from doing bootcamp, but given that race day is less than 48 hours away, I would rather you skip Thursday's workout and simply log a few easy miles. I want you fresh and ready on Saturday!
-Get your race bib/packet.
You do need to pick up your race bib/packet in order to participate in the race. You can pick up your bib on Thursday (for an additional fee), Friday (at the race expo), or race morning (for an additional fee). Check out the following link for the lowdown-
Santa Barbara Wine Country Half Marathon Bib Pickup Lowdown..
-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-
-Get your race bib/packet.
Presumably, most of you will be claiming your race bib/packet on Friday at the race expo. Here's the link once more with the details-
Bib Pickup Details.
-Eat dinner early.
Given the early start time on Saturday morning-7:00AM, 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.
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-
-Get your race bib/packet.
You can claim your race bib/packet on Saturday morning, but be advised there is an additional fee associated with this option-
Saturday Race Bib Pickup Details.
-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.
THERE WILL BE NO FORMAL WARMUP PRIOR TO THE RACE. BUT, we will 'informally' congregate in front of Mavericks Saloon located at 3687 Sagunto Street (a few blocks from the start of the race)-
Mavericks Saloon
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 the first couple miles to 'thin the herd' and then I will wait for the first folks to come through to capture some glamour shots and run a mile with them. I will then stop and wait for the next folks to come through.
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 'Spring 13.1' shirt, you will be making my job MUCH EASIER!
Look for me in a white Nike hat and a white 'Run Whisperer' shirt. I will be looking for all of you for 'glamour shots' with my camera after mile 2!
-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!
Sunday, May 01, 2011
I run because it silences the critic..
Yesterday I ran the American River Parkway Half Marathon. This was my first time participating in this event and I was admittedly nervous. I wasn't nervous about 'my' performance as I wasn't doing this event for me. I was there for a few half marathon neophytes who had never run 13.1 miles in their life..or hadn't done it in quite some time. My case of the nerves had much more to do with them than me.
The days leading up to this race were stressful and frenetic as always. I fielded a litany of questions, concerns, and a few near meltdowns. I had to talk a few people off the ledge who simply didn't think their body would hold up. This is nothing new for me. I've done it every season (typically four a year) for the past five years or so.
I sent out numerous emails outlining 'exactly' what to do, where to be, and more. Again, this is nothing new for me. I've been doing it for years. I do everything I can to make sure that I've covered everything that needs to be covered. I try to make sure no stone is left unturned.
In the moments prior to the race I was fortunate enough to connect with my runners and I did my best to put on a brave face and not let on that I was nervous. This kind of thing is contagious and if I appeared cool and confident hopefully they would feel the same. Few realize that underneath this mask is a seething mass of nerves that likely dwarfs any anxiety they feel.
My anxiety stems not from the daunting task of running 13.1 miles as it's old hat for me. I am often plagued with self-doubt as race day arrives. Have I served them well? Have I given them all they need? Have I truly prepared them for what lies ahead? How will they respond to finding themselves deep in the valley of fatigue and self-doubt?
My own questions and self-doubts are as familiar and repetitive as the questions and self-doubts I hear from the countless runners I have helped guide towards completing half marathons over the years. I understand why one might get tired of dealing with it. I understand how it could simply get 'old' after awhile. The problem is questions and self-doubts never really go away.
The only way I know how to get better at managing them is to simply confront them head on...over....and over....and over again. Maybe they never really go away. However, it's likely their voices will become quieter and less pronounced over time. Your ability to shut them up improves. What may have been paralyzing self-doubt previously becomes a brief flicker and quickly dissipates.
All season long we work on silencing these inner critics who question and doubt our ability to confront the challenge that lies ahead. It starts with a couple miles. It continues with 3 miles, then 4 miles, and eventually snowballs into 13.1 miles and perhaps more. The inner critics never go away, but we can silence them and take the power from their voice...which is why I run.
The days leading up to this race were stressful and frenetic as always. I fielded a litany of questions, concerns, and a few near meltdowns. I had to talk a few people off the ledge who simply didn't think their body would hold up. This is nothing new for me. I've done it every season (typically four a year) for the past five years or so.
I sent out numerous emails outlining 'exactly' what to do, where to be, and more. Again, this is nothing new for me. I've been doing it for years. I do everything I can to make sure that I've covered everything that needs to be covered. I try to make sure no stone is left unturned.
In the moments prior to the race I was fortunate enough to connect with my runners and I did my best to put on a brave face and not let on that I was nervous. This kind of thing is contagious and if I appeared cool and confident hopefully they would feel the same. Few realize that underneath this mask is a seething mass of nerves that likely dwarfs any anxiety they feel.
My anxiety stems not from the daunting task of running 13.1 miles as it's old hat for me. I am often plagued with self-doubt as race day arrives. Have I served them well? Have I given them all they need? Have I truly prepared them for what lies ahead? How will they respond to finding themselves deep in the valley of fatigue and self-doubt?
My own questions and self-doubts are as familiar and repetitive as the questions and self-doubts I hear from the countless runners I have helped guide towards completing half marathons over the years. I understand why one might get tired of dealing with it. I understand how it could simply get 'old' after awhile. The problem is questions and self-doubts never really go away.
The only way I know how to get better at managing them is to simply confront them head on...over....and over....and over again. Maybe they never really go away. However, it's likely their voices will become quieter and less pronounced over time. Your ability to shut them up improves. What may have been paralyzing self-doubt previously becomes a brief flicker and quickly dissipates.
All season long we work on silencing these inner critics who question and doubt our ability to confront the challenge that lies ahead. It starts with a couple miles. It continues with 3 miles, then 4 miles, and eventually snowballs into 13.1 miles and perhaps more. The inner critics never go away, but we can silence them and take the power from their voice...which is why I run.
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