Amy and Chuck kicked some hilly butt up in San Francisco Sunday. Chuck finished his first half marathon in a very nice 2:16, and Amy set a substantial new PR, knocking five or six minutes off of her previous best with a 2:19.
Predictions: Chuck runs the 3M half marathon in January in 2:07, Amy runs it in under 2:10.
For the rest of us, keep running - focus on getting 3-4 runs a week in, even if it's only 3-4 miles at a time (4-5 would be even better).
Those of you that are not confident of your ability to run any distance right now, I think I might set up some Monday runs to work specifically with you. Anyone is welcome to come to any of the runs, and I can tailor the workout to your more specific needs.
In September, we start training in earnest, so be deciding on what your goals are!
Monday, July 30, 2007
Friday, July 27, 2007
Saturday run?
OK, so who all is up for a short run Saturday morning?
I know Eve is, but then, she's also the only one that showed up Wednesday to do speedwork on the track in the rain. So, don't be trippin' when she's outrunning all of us.
If no one else is interested, then I'm inclined to take a week off and sleep in...
I know Eve is, but then, she's also the only one that showed up Wednesday to do speedwork on the track in the rain. So, don't be trippin' when she's outrunning all of us.
If no one else is interested, then I'm inclined to take a week off and sleep in...
Thursday, July 26, 2007
San Francisco Race Plan
Amy, Chuck, Rick - I distilled down some stuff I had written before that you might find helpful. Some of these things may seem silly, or like overkill. But hey, you’ve spent a lot of time and energy in some nasty Texas (or Colorado) heat, all so you can go to San Francisco and run over 13 miles. You've gotten your body to this point - going into this week and this race under-prepared and ill-thought-through should be out of the question. Now, it's all about taking responsibility for your performance on Sunday.
Preparing this week:
Get familiar with the course
This is critical. You've all seen how much better runs go in familiar territory. The course is your canvas for the day - get to know it. Go to the race website and print out several copies of the map. Put one in your car, one on your desk at work, one on the nightstand, or on the fridge.
Drive the course. Hard to do, since this is in another city, but you need to not be on your feet too much Saturday anyway, so if you have a car, drive the course. I even tend to stop at the bottom of hills, get out, and walk or jog up them, so I know in my head what it feels like. When you near the top, think about how it's going to be to beat it and not let it wear you down.
Break the course into manageable chunks of two to three miles each. Getting through each chunk will be an accomplishment, and it’s easier than going at all 13 miles at once. After driving the course, pick up one of those maps every now and then, and every now and then, run the race in your head (at high speed - please don't sit at work staring at a map for three hours). Run chunks of it in your head. Feel the rhythm of the stretches that will require more effort, and the ones where you'll be able to recover. I promise you this will be a huge benefit to you.
Plan to chow. Part of knowing the course is knowing when you'll take your nutrition. What I do is work backwards - I want my last Gu 3 miles out from the finish, and I want them every 30-40 minutes. Water stops are at every even-numbered mile. So, I know I'll Gu at miles 10 and 6. Figure out how many you'll need, and go buy them now - RunTex sells out of everything but "Your Nephew's Dirty Diaper" flavored gel before races. You can also get gels at bike shops, REI, and Academy. You also need to know how you're going to carry what you need to carry.
Have your outfit ready. Now.
You've all run in a variety of conditions. You’re fortunate running in the realtively stable weather of San Fran. Go to Weather Underground and check out the detailed Sunday forecast. Right now, we’re looking at 57 degrees, with 91% humidity, at 5:00 am. It may sound chilly, but it’s ideal - don’t dress too warm. If you want, take a long sleeve shirt you can ditch quickly. Find those pieces, lay them out now.
You should know by now what you like. Now is also not the time to try new shorts, socks, jogbras, or some shirts. That's a recipe for unforeseen chafing and discomfort.
In case of rain, have something disposable, or a trash bag with holes for the arms and head. It's nice to be dry while standing around at the start line, then you can rip it off when you get moving.
Put your gels, electrolyte capsules, whatever you're taking on the course, in whatever you're taking them in. Pack your drop bag with your pre and post-race stuff. Make sure you have what you need for breakfast.
Figure out your morning schedule - work it backwards.
The race is at 5:30 am. Me, I’d want to be on-site at 4:45. There’s nothing wrong with 4:30. 5:00 am is right-out. God, really, you people are crazy...
Calculate how long you need to get to the race, subtract that back from 4:45. Maybe it'll take you 15 minutes to get there, so you need to leave your place at 4:30. Jesus.
You want to use the restroom (#2) before you leave. Give yourself time (because you never know) - so, on the pot by 4:15.
You need to allow at least an hour for your breakfast to digest, so you need to be eating at 3:15.
So, set your five different alarms for 3:15, and eat immediately.
Set multiple alarms. Get a friend to call you. Leave nothing to chance.
Race Day
Race morning:
Get the hell up! No snooze button. This is when being nervous is a good thing, because it'll wake you up.
Eat first, and have a glass of water, and coffee, if you need it. You want carbs - a bagel with some cream cheese, or some oatmeal. Presumably, you've figured out by now what works for you...
If you've done things right, you have an hour to check the weather, put on your laid-out clothes, make sure your bib number really is straight, and relax. And, of course, poop.
At the race:
DO NOT BE LATE. Period. Non-neogtiable, no excuses. You need to park, pick up your chip, drop your bag, not be overly frazzled, and be ready a good 40-45 minutes before the start. With so many runners, it often takes a while to get staged properly for the start.
Don't guzzle water. If you've hydrated well, and had some when you got up, you'll be fine with what you get on the course. Drink too much, and you'll have to pee.
Still, hit the porta-potty about 30 minutes before the race.
A warm-up wouldn't kill you. Start at about 4:50. Running through the basic drills will help loosen you up, and then running for 10-15 minutes at a slow, easy pace will get you warm. It’s a long race, and some people look at their first miles as your warm-up, but why waste those miles feeling tight, crappy and slow?
Be in place at the start line by 5:20. Find your friends. Then... relax. Soak up this moment. Look around at all the people that are about to do something pretty cool. You're one of them. You're probably also better trained and better prepared than most.
Running the race...
I’ve talked to Amy about pace. If you have questions about yours, email me. Try to run the first mile 10-20 seconds slower
Run your own race. Ignore people passing you. Some won't finish, you'll pass some of them back up if you're smart, and hey, everyone but one person is going to have at least one faster person out there. Run your own race.
Use the pace groups as a guide. The pace group leaders are not robots, and neither are you. Just use the pace groups as very general reference points. Don’t press yourself too hard to keep up with the group, and don’t pass them up too early in the race. You can just stay with them, or keep them in sight. When you run your first mile a little slower, just focus on keeping your group in sight.
Drink water. If it's cool out, cold water doesn't always seem appealing, but you need it. People get dehydrated in cooler races because they're cold and don't drink as much water as they usually would. Take it, drink it.
Run the crown of the road. If the roads have a lot of camber, run the center stripe.
Do what you have to do, as soon as possible. Gotta pee? Pee. The first mile or two of the course will be lined with people facing bushes. Might be gross and unseemly, but you're there to run a race. Got a rock in your shoe? Get it out right then. It’s worth the time.
Be patient. If you're running with someone, and you get separated, be prepared to be alone for a while. DO NOT try to speed up to catch them. If you do decide to catch them, give yourself a long time to do it. Decide you'll get to them near the finish. It may be worth it to wait for each other early on in the race - it’s a judgment call.
You're going to have rough spots, unless you're a freak and/or you're running waaaaayyy too slow. When you have a rough spot, focus on your form - keep your head up, shoulders back. You may be tired, but slumping makes things worse. You get less air, and it will turn your stride into a shuffle. Think about all the time and effort and will you've spent training. You've had tough runs, and gotten through them. Get through it now. Don't trade away a few minutes, or even an hour, of pain for regret that'll last until you get a chance to run again.
Break the race into manageable chunks. Don't bite off 13.1 miles, run two or three miles at a time. Think about these chunks when you familiarize yourself with the course.
If it’s windy, use the crowd to draft. Tuck in behind a group of runners, or even if the wind is from the side, get on the leeward side. Even one runner can cut the wind from you (just make sure they’re not breaking the wind! HA! Anyway. Seriously, don’t do more work than you have to – be smart.
Help out your fellow runners. You’re going to see people having a hard time – give them a word of encouragement. It’ll help you feel better, and it comes back to you.
Thank the cops and course support. They’re up at an absurd hour so you can do this. Say “thanks” to volunteers, wave at the officers.
The Big Finish.
At mile 9 or 10, I think you can start reassessing your pace. If you’ve held pace well, and feel like you have a lot more left in the tank, here's where you can decide whether to turn it up or not. If you do increase pace, do it gradually. Don't go from 11:30 per mile to 11:00 unless you are darned sure you can hold that for 3 miles. The best plan is to try to pick up 5-10 seconds in the next couple of miles, with the option to crank it up a little more in the last mile or two.
In the last mile, feel it. Regardless of what's happened so far, it's going to be over soon. That last mile is all yours, and you are in control of how you end the race. Think of the finish line, and the crowds cheering, and your friends and family that'll be there, proud of what you've accomplished. Start picking out people a reasonable distance ahead of you, and reel them in, one by one, all the way to the finish.
Run all the way through the finish. Do not let up at all until you've crossed both finish mats. Steve Jones, former record holder in the full, and I think the half-marathon, said, “If I’m still satanding at the end of a race, hit me with a board, because I didn’t run hard enough.”
Final thoughts...
Reflect this week on how hard you’ve trained, and how far you come. Think about why you started doing this in the first place, and think about how that may have changed – what drives you now?
A prominent local coach says about the marathon, and I think it holds true for the half, as well, that whether it’s the first time you cross the finish line, or the fiftieth, you won’t be the same person that started the race. This is not a cold experiment or demonstration. It’s about choices and sacrifice. There will be points in this race where you will be faced with choices. I’m hurting, do I lower the pace? Do I push the pace? Do I walk on this hill? Do I stop? Is this important enough to me to hurt just a little more?
Some of those choices are strategic, tests of your maturity and intellect. But the important ones, the meaningful ones, are tests of your courage and your will. That’s what makes this sport so great – when you line up at the start on any given day, you are putting yourself in a situation to be faced with those choices, and you get to decide who you are, and who you are going to be, on that given day.
You guys that are going have trained on your own, and should be entirely proud of that, regardless of what happens Sunday. I have seen you all persevere and push yourselves. you’ve embraced the ethic that “the will to perform is nothing without the will to prepare.” Now, turn that same will to this race, and make the choices, and be who you want to be.
If you have any questions, concerns, or just want to talk, email or call me.
Good luck!
Preparing this week:
Get familiar with the course
This is critical. You've all seen how much better runs go in familiar territory. The course is your canvas for the day - get to know it. Go to the race website and print out several copies of the map. Put one in your car, one on your desk at work, one on the nightstand, or on the fridge.
Drive the course. Hard to do, since this is in another city, but you need to not be on your feet too much Saturday anyway, so if you have a car, drive the course. I even tend to stop at the bottom of hills, get out, and walk or jog up them, so I know in my head what it feels like. When you near the top, think about how it's going to be to beat it and not let it wear you down.
Break the course into manageable chunks of two to three miles each. Getting through each chunk will be an accomplishment, and it’s easier than going at all 13 miles at once. After driving the course, pick up one of those maps every now and then, and every now and then, run the race in your head (at high speed - please don't sit at work staring at a map for three hours). Run chunks of it in your head. Feel the rhythm of the stretches that will require more effort, and the ones where you'll be able to recover. I promise you this will be a huge benefit to you.
Plan to chow. Part of knowing the course is knowing when you'll take your nutrition. What I do is work backwards - I want my last Gu 3 miles out from the finish, and I want them every 30-40 minutes. Water stops are at every even-numbered mile. So, I know I'll Gu at miles 10 and 6. Figure out how many you'll need, and go buy them now - RunTex sells out of everything but "Your Nephew's Dirty Diaper" flavored gel before races. You can also get gels at bike shops, REI, and Academy. You also need to know how you're going to carry what you need to carry.
Have your outfit ready. Now.
You've all run in a variety of conditions. You’re fortunate running in the realtively stable weather of San Fran. Go to Weather Underground and check out the detailed Sunday forecast. Right now, we’re looking at 57 degrees, with 91% humidity, at 5:00 am. It may sound chilly, but it’s ideal - don’t dress too warm. If you want, take a long sleeve shirt you can ditch quickly. Find those pieces, lay them out now.
You should know by now what you like. Now is also not the time to try new shorts, socks, jogbras, or some shirts. That's a recipe for unforeseen chafing and discomfort.
In case of rain, have something disposable, or a trash bag with holes for the arms and head. It's nice to be dry while standing around at the start line, then you can rip it off when you get moving.
Got Bodyglide? Bandaids? You can get them at the expo, but try to minimize all that shopping atnd running around. Have them now.
Flying:
Take your shoes in your carry-on. I’ve heard from plenty of people who arrived, but their bags didn’t. I also know a few people who forgot their shoes, and none of them are idiots. It happens. you’re less likely to forget if you have them in your carry-on.
If you’re carrying gels, remember the on-board fluid limits. I seem to remember that I was lucky to have smuggled my Gu on the plane to Chicago... Huh, huh... Gu smuggler...
Thursday and Friday:
Hydrate. Get a couple of liters of water in you a day, depending on your size. Use some ElectroMix or something similar - available at Central Market, Whole Foods, RunTex, or bike shops.
Friday night:
This is actually your best night to get your carbs. Have a reasonable-sized plate of pasta, not too late in the evening. And get to bed at a reasonable hour.
Saturday:
Stay off your feet. This is not the time for a hike, lawn work, walking at the race expo for four hours like I did in Chicago trying to decide if I should buy and wear new clothes for the marathon when I know not to do that (I didn't). See a movie, drive the course.
Eat dinner early. The race is at 5:30am (you people are idiots). I’d try to start eating dinner by 5:00 or 5:30, and be done by 7:00. Why? Because you want to be able to sleep, and you want the food to digest, so that it'll be usable in the race, but yet not filling up your lower intestines demanding immediate release at mile five. Having to pee is fairly common, but you do not want to have to go #2, losing time while your legs cramp up in a nasty porta-potty. And if you try to hold it, your core will tighten up, expending more energy and messing with your mechanics.
At the expo, don’t screw around too much, but do try to talk to whoever is leading your pace group. Check the expo schedule for when they’ll be on-site. You want to know how they’re approaching the pacing - are they accounting for variations in the course, or trying to run a flat pace?
Don't drink too late - Water or anything else. You want to be able to sleep without getting up constantly through the night.
Get everything together Saturday night, not in the morning:
The race is at 5:30 am. Me, I’d want to be on-site at 4:45. There’s nothing wrong with 4:30. 5:00 am is right-out. God, really, you people are crazy...
Calculate how long you need to get to the race, subtract that back from 4:45. Maybe it'll take you 15 minutes to get there, so you need to leave your place at 4:30. Jesus.
You want to use the restroom (#2) before you leave. Give yourself time (because you never know) - so, on the pot by 4:15.
You need to allow at least an hour for your breakfast to digest, so you need to be eating at 3:15.
So, set your five different alarms for 3:15, and eat immediately.
Set multiple alarms. Get a friend to call you. Leave nothing to chance.
Race Day
Race morning:
Get the hell up! No snooze button. This is when being nervous is a good thing, because it'll wake you up.
Eat first, and have a glass of water, and coffee, if you need it. You want carbs - a bagel with some cream cheese, or some oatmeal. Presumably, you've figured out by now what works for you...
If you've done things right, you have an hour to check the weather, put on your laid-out clothes, make sure your bib number really is straight, and relax. And, of course, poop.
At the race:
DO NOT BE LATE. Period. Non-neogtiable, no excuses. You need to park, pick up your chip, drop your bag, not be overly frazzled, and be ready a good 40-45 minutes before the start. With so many runners, it often takes a while to get staged properly for the start.
Don't guzzle water. If you've hydrated well, and had some when you got up, you'll be fine with what you get on the course. Drink too much, and you'll have to pee.
Still, hit the porta-potty about 30 minutes before the race.
A warm-up wouldn't kill you. Start at about 4:50. Running through the basic drills will help loosen you up, and then running for 10-15 minutes at a slow, easy pace will get you warm. It’s a long race, and some people look at their first miles as your warm-up, but why waste those miles feeling tight, crappy and slow?
Be in place at the start line by 5:20. Find your friends. Then... relax. Soak up this moment. Look around at all the people that are about to do something pretty cool. You're one of them. You're probably also better trained and better prepared than most.
Running the race...
I’ve talked to Amy about pace. If you have questions about yours, email me. Try to run the first mile 10-20 seconds slower
Run your own race. Ignore people passing you. Some won't finish, you'll pass some of them back up if you're smart, and hey, everyone but one person is going to have at least one faster person out there. Run your own race.
Use the pace groups as a guide. The pace group leaders are not robots, and neither are you. Just use the pace groups as very general reference points. Don’t press yourself too hard to keep up with the group, and don’t pass them up too early in the race. You can just stay with them, or keep them in sight. When you run your first mile a little slower, just focus on keeping your group in sight.
Drink water. If it's cool out, cold water doesn't always seem appealing, but you need it. People get dehydrated in cooler races because they're cold and don't drink as much water as they usually would. Take it, drink it.
Run the crown of the road. If the roads have a lot of camber, run the center stripe.
Do what you have to do, as soon as possible. Gotta pee? Pee. The first mile or two of the course will be lined with people facing bushes. Might be gross and unseemly, but you're there to run a race. Got a rock in your shoe? Get it out right then. It’s worth the time.
Be patient. If you're running with someone, and you get separated, be prepared to be alone for a while. DO NOT try to speed up to catch them. If you do decide to catch them, give yourself a long time to do it. Decide you'll get to them near the finish. It may be worth it to wait for each other early on in the race - it’s a judgment call.
You're going to have rough spots, unless you're a freak and/or you're running waaaaayyy too slow. When you have a rough spot, focus on your form - keep your head up, shoulders back. You may be tired, but slumping makes things worse. You get less air, and it will turn your stride into a shuffle. Think about all the time and effort and will you've spent training. You've had tough runs, and gotten through them. Get through it now. Don't trade away a few minutes, or even an hour, of pain for regret that'll last until you get a chance to run again.
Break the race into manageable chunks. Don't bite off 13.1 miles, run two or three miles at a time. Think about these chunks when you familiarize yourself with the course.
If it’s windy, use the crowd to draft. Tuck in behind a group of runners, or even if the wind is from the side, get on the leeward side. Even one runner can cut the wind from you (just make sure they’re not breaking the wind! HA! Anyway. Seriously, don’t do more work than you have to – be smart.
Help out your fellow runners. You’re going to see people having a hard time – give them a word of encouragement. It’ll help you feel better, and it comes back to you.
Thank the cops and course support. They’re up at an absurd hour so you can do this. Say “thanks” to volunteers, wave at the officers.
The Big Finish.
At mile 9 or 10, I think you can start reassessing your pace. If you’ve held pace well, and feel like you have a lot more left in the tank, here's where you can decide whether to turn it up or not. If you do increase pace, do it gradually. Don't go from 11:30 per mile to 11:00 unless you are darned sure you can hold that for 3 miles. The best plan is to try to pick up 5-10 seconds in the next couple of miles, with the option to crank it up a little more in the last mile or two.
In the last mile, feel it. Regardless of what's happened so far, it's going to be over soon. That last mile is all yours, and you are in control of how you end the race. Think of the finish line, and the crowds cheering, and your friends and family that'll be there, proud of what you've accomplished. Start picking out people a reasonable distance ahead of you, and reel them in, one by one, all the way to the finish.
Run all the way through the finish. Do not let up at all until you've crossed both finish mats. Steve Jones, former record holder in the full, and I think the half-marathon, said, “If I’m still satanding at the end of a race, hit me with a board, because I didn’t run hard enough.”
Final thoughts...
Reflect this week on how hard you’ve trained, and how far you come. Think about why you started doing this in the first place, and think about how that may have changed – what drives you now?
A prominent local coach says about the marathon, and I think it holds true for the half, as well, that whether it’s the first time you cross the finish line, or the fiftieth, you won’t be the same person that started the race. This is not a cold experiment or demonstration. It’s about choices and sacrifice. There will be points in this race where you will be faced with choices. I’m hurting, do I lower the pace? Do I push the pace? Do I walk on this hill? Do I stop? Is this important enough to me to hurt just a little more?
Some of those choices are strategic, tests of your maturity and intellect. But the important ones, the meaningful ones, are tests of your courage and your will. That’s what makes this sport so great – when you line up at the start on any given day, you are putting yourself in a situation to be faced with those choices, and you get to decide who you are, and who you are going to be, on that given day.
You guys that are going have trained on your own, and should be entirely proud of that, regardless of what happens Sunday. I have seen you all persevere and push yourselves. you’ve embraced the ethic that “the will to perform is nothing without the will to prepare.” Now, turn that same will to this race, and make the choices, and be who you want to be.
If you have any questions, concerns, or just want to talk, email or call me.
Good luck!
Monday, July 23, 2007
Cops and Joggers 5K Recap, Edited
Dullest title ever.
Anyway, thanks, and kudos to those who got up early and came out to the Cops and Joggers 5K - Mandy, Paul and Michelle.
I got a Myspace message from Mandy as I was getting ready Saturday morning, asking why she was up at 5:45am on a Saturday morning to run with me in a thunderstorm to support cops...
As if that wasn't bad enough, Mandy got put to work. We got there at about 6:35, and there was a good turnout, tons of people, but all standing in a long line. The race director had run into problems, and wasn't there with the bib bumbers and some other materials. Tons of people were waiting just to pick up their packets, so we jumped in and got things moving. I'm certain it has to be some sort of record for Mandy, being surrounded by the police for that long and not getting arrested. With her help, we got people their packets, and were moving people through registration quickly by the time the numbers arrived.
The race was great, and the course was fast, with the long stretch up Lavaca well-placed in the middle of the race. Mandy and Paul finished well, and Michelle ran non-stop, I believe, on her first run in months.
I don't have final numbers, but we far exceeded last year's 180 runners early last week - when I signed up on Friday afternoon, I was 242. I'm hoping that we hit 300.
Anyway, thanks, and kudos to those who got up early and came out to the Cops and Joggers 5K - Mandy, Paul and Michelle.
I got a Myspace message from Mandy as I was getting ready Saturday morning, asking why she was up at 5:45am on a Saturday morning to run with me in a thunderstorm to support cops...
As if that wasn't bad enough, Mandy got put to work. We got there at about 6:35, and there was a good turnout, tons of people, but all standing in a long line. The race director had run into problems, and wasn't there with the bib bumbers and some other materials. Tons of people were waiting just to pick up their packets, so we jumped in and got things moving. I'm certain it has to be some sort of record for Mandy, being surrounded by the police for that long and not getting arrested. With her help, we got people their packets, and were moving people through registration quickly by the time the numbers arrived.
The race was great, and the course was fast, with the long stretch up Lavaca well-placed in the middle of the race. Mandy and Paul finished well, and Michelle ran non-stop, I believe, on her first run in months.
I don't have final numbers, but we far exceeded last year's 180 runners early last week - when I signed up on Friday afternoon, I was 242. I'm hoping that we hit 300.
Friday, July 20, 2007
Winter's here!
Sort of. The forecast for tomorrow's Cops & Joggers 5K: 71 degrees! But, there's also likely to be rain. But, running in the rain is great fun, and it kind of mitigates the humidity.
If you haven't registered yet, I'd suggest going to RunTex Riverside today and registering in person - it's the only way to get the $20 registration fee, rather than the $25 at the race tomorrow...
If you haven't registered yet, I'd suggest going to RunTex Riverside today and registering in person - it's the only way to get the $20 registration fee, rather than the $25 at the race tomorrow...
Thursday, July 19, 2007
Links added
OK, there is now a list of links on the left, under the listing of posts. Right now, it's just RunTex's home page, and an event calendar on Google, but it'll grow...
Wednesday, July 18, 2007
have you signed up yet?
OK, come on, check out how cool the t-shirt design is:
Some of us will like to imagine that the silhouette is Lt. Dangle.
Some of us will like to imagine that the silhouette is Lt. Dangle.
Anyway, ya gotta register. Do it. Do it.
Friday, July 13, 2007
Identity Crisis!
OK, so the die is cast, and planning for the next step in our evolution has begun. Hmm... "Evolution"... no, too generic. Sorry. Anyway, I'm planning to turn us into a full-fledged training program. As much as "Team In Exile" is fun and apropos, it's limiting. So, we need a name.
Criteria and thoughts:
Criteria and thoughts:
- It needs to embody our central philosophy of running (no, not the drinking part), which, roughly stated, is that we're using sports like running and biking as opportunities to explore, challenge, and expand our limits. I briefly settled on the word "mettle", which is defined as "heart: the courage to carry on", or "inner strength, spirit and courage." I already think a possible tagline is, "Prove yourself." Anyway, I just don't think the word "mettle" has the right sound.
- It's gotta have the right sound. I'd like a single word that we could combine with "Athletic Training" or "Training" or something. It ought to be good for cheering at races. It should look good in print, too, for logos.
- No animals, nothing too macho, nothing that is so elite performance-based that it will scare off beginner runners.
- No names of bizarre sexual positions, Mango.
So. Whatcha got?
Wednesday, July 11, 2007
let us talk of many things
OK, oysters, listen up:
1. Make sure you saw Chuck's instructions for Saturday's run. It's 14 miles, though ten of it is on the Town Lake H&B, so you can easily run shorter distances - Mandy and Amanda, I suggest we shoot for 10.
2. Today, 6:30pm, Whole Foods on Lamar, in front of the door by the gelato counter. We've slacked on our drills and speedwork, so I'm taking us back to simple straights and curves down at the Austin High Track.
3. Please sign up for the Cops and Joggers 5K. They're really trying to make this a great event - it's chip timed, and the first 25 or maybe even 50 finishers of each gender get caps. They also have about eight volunteers at the moment, and they need 30.
4. Mandy and I are on for the Prude Ranch Half Marathon, on August 5. I'm pasting in the email from the race director. They also have a 5K and 10K out there, so think about that (ERIN).
That is all. For now... BWAHAHAHAHA!
Email from Barbara Kennedy, Prude Ranch Half Marathon Race Director:
Hello, from Round Rock! Yes, believe it or not, I live in Round Rock but direct the race in Fort Davis. That is because I sit on the Board of the Davis Mountains Fitness and Training Camp, a non-profit adult running/cycling/swimming camp that takes place every August at the Prude Ranch. The Prude Ranch Races serve as a sort of "kick-off" for camp week, though the two events are separate entities.So, in answer to your questions:
1. Which of the local hotels would be closest to Prude Ranch?
The area is quite small, so any hotel in the town of Fort Davis will be very close to the Ranch/race site, about six miles away. If you Google Fort Davis, they have a pretty nice web page with lots of hotel links. If nothing is available any more, you can try the city of Alpine, an easy 30 mile drive, though that will probably not be necessary. You might also try calling the Prude Ranch itself as they normally have rooms for Saturday night. The Indian Lodge at the State Park is less than a mile from the Prude Ranch and is a wonderful place to stay. Check them out, though I believe they are already booked.
2. I know you're out there in the mountains, but what's the elevation like for the half marathon course, in terms of hills? Is there a course map somewhere?
I am sorry that I do not have an elevation map of the course. Here is a link for an elevation map of the Scenic Loop, a small portion of which is the 1/2 Marathon route. On the link, the Scenic Loop map is at the very bottom of the web page. http://www.nmts.org/rides/bigBendRoundup.htm
The Prude Ranch (race start and finish) is at about mile 6 on the map with the turnaround just past the mile 12 point. I know this map does not show much so let me try to describe the race route. It is an out and back which starts at about 4,900 feet elevation and begins with some relatively gently rolling hills for a slow but steady climb. The hills get steeper and rise up fairly sharply for the last quarter mile or so before the turnaround point, which is at an elevation of about 5,600 feet. Once you turn around you enjoy a fast downhill and the reverse of the trip up. It is a quiet road with beautiful views, really nice. Many call this area around Fort Davis the best kept secret in Texas.
3. How many runners do you usually get in the half marathon?
This is a small race, due to the remoteness of the location. We typically have between 60 and 100 participants in all, with about 1/4 of the participants racing the Half Marathon distance (15-25 Half M'ers). This is an old-fashioned race with no chip timing, just a clock and self-reporting.
I hope I have answered your questions. I do hope you come out and try the race. Many past participants have commented on the great atmosphere of the race, the incredible beauty of the course, and the friendliness of the competition.
Please let me know if there is anything else I can help you with. Looking forward to welcoming you and your friends to the Races!
1. Make sure you saw Chuck's instructions for Saturday's run. It's 14 miles, though ten of it is on the Town Lake H&B, so you can easily run shorter distances - Mandy and Amanda, I suggest we shoot for 10.
2. Today, 6:30pm, Whole Foods on Lamar, in front of the door by the gelato counter. We've slacked on our drills and speedwork, so I'm taking us back to simple straights and curves down at the Austin High Track.
3. Please sign up for the Cops and Joggers 5K. They're really trying to make this a great event - it's chip timed, and the first 25 or maybe even 50 finishers of each gender get caps. They also have about eight volunteers at the moment, and they need 30.
4. Mandy and I are on for the Prude Ranch Half Marathon, on August 5. I'm pasting in the email from the race director. They also have a 5K and 10K out there, so think about that (ERIN).
That is all. For now... BWAHAHAHAHA!
Email from Barbara Kennedy, Prude Ranch Half Marathon Race Director:
Hello, from Round Rock! Yes, believe it or not, I live in Round Rock but direct the race in Fort Davis. That is because I sit on the Board of the Davis Mountains Fitness and Training Camp, a non-profit adult running/cycling/swimming camp that takes place every August at the Prude Ranch. The Prude Ranch Races serve as a sort of "kick-off" for camp week, though the two events are separate entities.So, in answer to your questions:
1. Which of the local hotels would be closest to Prude Ranch?
The area is quite small, so any hotel in the town of Fort Davis will be very close to the Ranch/race site, about six miles away. If you Google Fort Davis, they have a pretty nice web page with lots of hotel links. If nothing is available any more, you can try the city of Alpine, an easy 30 mile drive, though that will probably not be necessary. You might also try calling the Prude Ranch itself as they normally have rooms for Saturday night. The Indian Lodge at the State Park is less than a mile from the Prude Ranch and is a wonderful place to stay. Check them out, though I believe they are already booked.
2. I know you're out there in the mountains, but what's the elevation like for the half marathon course, in terms of hills? Is there a course map somewhere?
I am sorry that I do not have an elevation map of the course. Here is a link for an elevation map of the Scenic Loop, a small portion of which is the 1/2 Marathon route. On the link, the Scenic Loop map is at the very bottom of the web page. http://www.nmts.org/rides/bigBendRoundup.htm
The Prude Ranch (race start and finish) is at about mile 6 on the map with the turnaround just past the mile 12 point. I know this map does not show much so let me try to describe the race route. It is an out and back which starts at about 4,900 feet elevation and begins with some relatively gently rolling hills for a slow but steady climb. The hills get steeper and rise up fairly sharply for the last quarter mile or so before the turnaround point, which is at an elevation of about 5,600 feet. Once you turn around you enjoy a fast downhill and the reverse of the trip up. It is a quiet road with beautiful views, really nice. Many call this area around Fort Davis the best kept secret in Texas.
3. How many runners do you usually get in the half marathon?
This is a small race, due to the remoteness of the location. We typically have between 60 and 100 participants in all, with about 1/4 of the participants racing the Half Marathon distance (15-25 Half M'ers). This is an old-fashioned race with no chip timing, just a clock and self-reporting.
I hope I have answered your questions. I do hope you come out and try the race. Many past participants have commented on the great atmosphere of the race, the incredible beauty of the course, and the friendliness of the competition.
Please let me know if there is anything else I can help you with. Looking forward to welcoming you and your friends to the Races!
Tuesday, July 10, 2007
"Je vous aurais bien aide, mais je ne vous aime pas."
OK, so Saturday is Bastille Day, and I ran across this article. I say we dedicate our Saturday morning run to la révolution and President Sarkozy. I also suggest we all learn some basic French phrases.
It also reminds me that, as Mayor Wynn told me, "France is never the answer."
It also reminds me that, as Mayor Wynn told me, "France is never the answer."
uhh... huh, huh..."titular"
ok, so apparently, the title problem is global. if you want to enter a title for your post, try hovering the cursor at the top left corner of the Title field box, until the cursor changes from the arrow to a text insertion line.
here's more detail for all you other geeks.
here's more detail for all you other geeks.
This Week's Above and Beyond
Just wanted to give mad runner props out to Those Who Went Above and Beyond in the last week:
- Chuck and Amy kicked butt Saturday morning on the 12 miler, on a course with some significant hills, and, briefly, in a fairly steady downpour. They're totally ready for San Francisco.
- Amanda was in that state where all the cuts come together, Connecticut. Saturday, she ran eight miles on her own in that strange land, and apologized for not going 12. Incidentally, I think we all need to watch out for Connect-i-Cut. Something's going on up there: Amanda spent a week there, Mandy's boyfriend Paul was up there, and Amy's there this week. Something is afoot. Hopefully, Michael Bay is not involved.
- Not Mandy's Boyfriend Paul Streetman Paul ran 36 miles last week. Then he made the mistake of being several minutes early to Saturday's run, and only ran six. Still, good job.
- Uhhh... Mandy and I. Sort of. Last night, we were meeting at Whole Foods to run four or five miles. We didn't feel up to it, and just wanted to go drink beer. So, we ran our first bar slam (let's not call it a pub run), hitting the Tiniest Bar in Texas (very cool), Shoal Creek Saloon (nice patio with fans), Little Woodrow's (pretty non-fratty on a Monday night, and cheap Texas beers), Halcyon (where I purchased a beer, a bag of Miss Vickie's jalapeno chips, a chocolate chip cookie, and a pack of expensive cigarettes), Club 115 to meet up with Erin and John, then back to Tiniest Bar. We'll have to do this again, but with everyone, maybe to celebrate after our half marathons.
See you people Saturday morning. If you need to run less distance, still try to come on out.
Saturday Fourteener
Ok, so this is what we are thinking. Meet at 7am at the Rock. Do the whole town lake 10 mile loop. Then do a 4 mile loop out lake austin blvd and back to the rock.
This should be a fun and scenic run. People can do as much or as little of it as they like. Do the 10 and call it good, or do 7 of the loop whatever. It's up to you and how you feel.
There's water on town lake. I think it's good to carry water as well. I don't see a need to set water out on the 4 mile loop. So we (Rob) won't. Please see Rob's previous post on nutrition and hydration.
Here's a link to the 4 mile loop:
Lake Austin
This should be a fun and scenic run. People can do as much or as little of it as they like. Do the 10 and call it good, or do 7 of the loop whatever. It's up to you and how you feel.
There's water on town lake. I think it's good to carry water as well. I don't see a need to set water out on the 4 mile loop. So we (Rob) won't. Please see Rob's previous post on nutrition and hydration.
Here's a link to the 4 mile loop:
Lake Austin
Monday, July 9, 2007
OK, first of all, i have to say that Blogger stinks. Yes, it's free, but it's also incredibly buggy. Friday, it wouldn't put new posts up because it was archiving them incorrectly. Today, it won't let me assign a title to this post. Just had to vent.
Let's call it, "The Way Ahead".
Chuck and Amy are near their July 29 date with the San Francisco Half-Marathon. It'll be Chuck's first, Amy's third. I have 14 on the calendar for us this Saturday.
Chuck has planned a run that will go ten on the Hike and Bike trail and finish with four on the road. And a smoothie.
For those of you who did not run the 12, and/or have not been keeping up with at least 1/2 to 2/3 of your other weekly runs, it's probably a good idea to run eight or ten.
I don't know if anyone's still planning on the August 5 half marathon in Fort Davis. I haven't checked on whether we'd be able to get rooms out there or not - apparently, that could be an issue. If people still want to go, and anyone could do some checking on accomodations for Saturday night, that would be great.
Let's call it, "The Way Ahead".
Chuck and Amy are near their July 29 date with the San Francisco Half-Marathon. It'll be Chuck's first, Amy's third. I have 14 on the calendar for us this Saturday.
Chuck has planned a run that will go ten on the Hike and Bike trail and finish with four on the road. And a smoothie.
For those of you who did not run the 12, and/or have not been keeping up with at least 1/2 to 2/3 of your other weekly runs, it's probably a good idea to run eight or ten.
I don't know if anyone's still planning on the August 5 half marathon in Fort Davis. I haven't checked on whether we'd be able to get rooms out there or not - apparently, that could be an issue. If people still want to go, and anyone could do some checking on accomodations for Saturday night, that would be great.
Friday, July 6, 2007
nutrition notes for Saturday's run
some reminders on preparation for our long run tomorrow:
- hydrate today - drink at least a couple of liters of water, and if possible, supplement your electrolytes with Electromix or a similar product (available at Whole Foods, Central Market, RunTex, Jack and Adam's, and elsewhere)
- eat well, but early - this is not an extreme distance, but you need good fuel. have some pasta. stay away from anything too greasy that might jack with your stomach in the morning. and eat early - be done before 8pm, if possible, so that your dinner will have time to digest and, you know, clear out...
- eat breakfast - have something with an emphasis on carbs for breakfast, but nothing too heavy. have a little oatmeal, a bagel with some cream cheese, whatever, but try to eat an hour before you leave the house - again, for the whole clearing-out thing.
- bring during-run fuel - people's needs vary, but think about the fact that you burn about 100 calories for every mile, at almost any speed. you're likely to burn through your light breakfast pretty quickly. the bigger you are, the higher your caloric needs generally are. this is a thing to figure out over time and experience, finding the line where you aren't just shoving down calories, but maintaining a smooth energy level. once you've crashed, it's a little too late. i'd suggest taking some gu (or whatever) at about 6 or 7 miles, and another at 9 or 10.
you can get energy gel at RunTex, REI, Academy, or most bike shops. a lot of people like Hammer Gel, because it focuses on different sorts of sugar. however, the taste makes me want to hurt somebody... anybody. i stick with Gu, in vanilla, "chocolate outrage", or "espresso love".
i'll bring an assortment of gels tomorrow morning that i have for some reason that i don't like, or don't think i like.
Beer.....
This should be stored in the Team in Exile archives. Read it, learn it, love it.
http://www.trainright.com/articles.asp?uid=2486&p=2481
http://www.trainright.com/articles.asp?uid=2486&p=2481
Tuesday, July 3, 2007
Saturday's long run: Big 12 Loop
yeah, it needs a better name. we'll see what turns up. i imagine there might be some colorful suggestions when we're going uphill on Exposition... here's a map of the route as it stands right now, subject to change.
i need to plan our water stops for Saturday morning, so i need to know who all is planning to come out to run. and, if you're not up to 12 miles, let me know where you're at, mileage-wise, and there'll be alternate routes available.
as for the route, all the hilliness is pretty much in the first four miles, except for the long uphill on North Loop in mile seven. i'm trying to keep us off of sidewalks and on softer streets with less traffic. Amy and Chuck, i know you like the softer Hike and Bike Trail, but you're about to run a half marathon on pavement, so i think it's to your benefit to be prepared for that. run your shorter runs on the trail - that's 2/3 of your mileage right now, anyway. your long run the weekend before the race can also be on the trail.
so. holla.
i need to plan our water stops for Saturday morning, so i need to know who all is planning to come out to run. and, if you're not up to 12 miles, let me know where you're at, mileage-wise, and there'll be alternate routes available.
as for the route, all the hilliness is pretty much in the first four miles, except for the long uphill on North Loop in mile seven. i'm trying to keep us off of sidewalks and on softer streets with less traffic. Amy and Chuck, i know you like the softer Hike and Bike Trail, but you're about to run a half marathon on pavement, so i think it's to your benefit to be prepared for that. run your shorter runs on the trail - that's 2/3 of your mileage right now, anyway. your long run the weekend before the race can also be on the trail.
so. holla.
Monday, July 2, 2007
Anyone up for a run tonight? (Monday)
OK, I was a slacker all last week and did nothing but work.
I really intended to run with the group Sat at 7am but my flight got in after 1am...ugh.
Long story short, little sleep, monster headache, no way I was up for running :(
I did run 8 yesterday, felt much better afterward.
SO...I can do anytime today after 5pm. I'm up for 5 or 10 miles or marshes or whatever.
I really intended to run with the group Sat at 7am but my flight got in after 1am...ugh.
Long story short, little sleep, monster headache, no way I was up for running :(
I did run 8 yesterday, felt much better afterward.
SO...I can do anytime today after 5pm. I'm up for 5 or 10 miles or marshes or whatever.
Pre-July 4th Pub Crawl (or drinkfest)?
So... Wednesday is a day off for most of us. Is anyone up for a pub crawl/drunkfest on Tuesday starting later (9:00ish) in the evening?
I still have to withstand a hour of torture with Ron & Leilani beforehand but Paul and I can catch up with everyone if they wish to start earlier.
So, we will belatedly celebrate Jen's birthday and do a little early partying for mine. And, yes, we can call it an early evening for those that are crazy enough to want to run the next morning at 7am.
The door is wide open for suggestions on where to start/end/whatever...
I still have to withstand a hour of torture with Ron & Leilani beforehand but Paul and I can catch up with everyone if they wish to start earlier.
So, we will belatedly celebrate Jen's birthday and do a little early partying for mine. And, yes, we can call it an early evening for those that are crazy enough to want to run the next morning at 7am.
The door is wide open for suggestions on where to start/end/whatever...
double digits
congrats to amanda, who ran 10 miles for the first time Saturday, and to Mandy, who hadn't done it since she was a Tough Cookie or an Angry Biscuit or something, several years ago.
so, the Congress loop is a little shy of 5, but i'm not going to quibble about the three or four tenths of a mile. they got that walking to and from their cars.
besides, this coming Saturday, we'll be going 12. details to come.
so, the Congress loop is a little shy of 5, but i'm not going to quibble about the three or four tenths of a mile. they got that walking to and from their cars.
besides, this coming Saturday, we'll be going 12. details to come.
Cops and Joggers 5K
A race i've been eagerly waiting for and wanting us all to do is the Cops and Joggers 5K on Saturday, July 21. It's put on by the very nice folks at CLEAT, the Combined Law Enforcement Associations of Texas, and it benefits the Peace Officer Memorial Foundation.
Why this one?
Why this one?
- A good, challenging, but fair course through downtown (see map below). It starts on 15th, heads west to San Jacinto. you get the steep hill to 11th, but then a long, fast nine-block downhill-to-flat run to 2nd Street, where you turn right onto another flat stretch to Lavaca. We're all familiar with heading north on Lavaca, but once turning east on MLK, you get another fast, long downhill back to 15th. You revisit the hill on San Jacinto before turning into the Capitol grounds for the finish.
- Cool t-shirts. Somehow, these guys keep coming up with great, fun logos, and this year, they're on lighter-weight shirts.
- Cheap! $20 entry fee ($25 on race day)
- Saving and growing a good race - there's a lot of competition for race events in Austin. Apparently, this year is make-or-break for this race. If it doesn't get enough entries, it'll be it's last.
- The flip side of it being a small race right now - less crowding, and a shot at placing in your age group.
These guys have worked really hard to make this a great event. I'd love for Team In Exile to show up, run it, and help it survive. If you can't or don't want to run it, please consider volunteering for it.
For Amy and Chuck, who will be running the San Fran half the next weekend, I think running it competitively but not 100% is a great way to get your edge for the race next weekend. Either run a few warm-up miles, and a couple after to get your mileage in (you want 6-9 that day), or get your 6-9 in on Sunday, and have Monday be your rest day.
Paul's Bike
Paul,
Just wanted to thank you for loaning me your bike on Saturday, but really, it was rude for you to change the position of the seat! Thanks again!
Just wanted to thank you for loaning me your bike on Saturday, but really, it was rude for you to change the position of the seat! Thanks again!
Sunday, July 1, 2007
Freedom is just another word.....
for nothing left to lose.
Ok, who's running the Freedom 5000 on the 4th? anybody? could be fun.
also the bat run on the 13th looks cool. anybody?
bueller? bueller? bueller?
Ok, who's running the Freedom 5000 on the 4th? anybody? could be fun.
also the bat run on the 13th looks cool. anybody?
bueller? bueller? bueller?
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