Boston: Forget the Tea Party, Let's Run!

I was fortunate enough to spend a few days in the great city of Boston, Massachusetts this last week. It was, as it usually is when I travel, business. But like most trips, this one allowed for some good running and some great memories.

First and foremost, on day one of the trip, an easy 6 miles slid me past 1900 miles for the year. I always measure a good year of running, especially as I get older, by whether I can still manage to log 2000 miles. Baring the unforeseen, that is certain. Maybe even 2300. Cool. I also remembered that the last time I was DOWNTOWN was finishing the Boston marathon in 2001. Of course I made the trek to the finish line for old times sake.

Day two saw me on a rainy, wonderful 10 mile run on the Charles River. While my “surgically repaired” knee has been a problem the last month, it was great to get in a double digit run. It was chilly, windy, and as mentioned rainy: perfect. It was on this run, that I

passed another career milestone: 113,000 miles. At this point, every thousand miles clicking off is another blessing being able to continue running and still having the passion and motivation to get out there every day.

Only missed two so far this year.

Finally, day three of my visit, included a 5K “race.” The National Association of Realtors held the Realtor Relief Run this morning (Saturday) and even though I had some residual stiffness from the ten miler, I participated anyway. The results: a new PW for the 5K. Yeah, that’s PW: Personal Worst. The upside? The course halfway point was Commonwealth Avenue about a quarter mile from the Famous Citgo sign (one mile to go for the Boston marathon – in case you’re wondering what’s so famous about a Citgo sign). Also cool.

My PR is 15:09 in a race where the winner (Gordon Minty) ran 13:22 and I was soundly lapped AND placed somewhere around 25^th. My reward, other than a nice PR, was a pat on

the back from my coach. Today, I ran seventeen minutes SLOWER, placed third in my age group AND received a big, hairy medal for my efforts (okay, actually it wasn’t hairy). Man….. times have changed.

The things that haven’t changed are interesting. I still have the same little excited butterflies before the race. I still go into pre-race anti-social mode, and I still do my warm up jog to Mozart (Jupiter Symphony, Eine Kleine Nachtmusik, Oboe Concerto mostly - yeah, I know: ROCKIN' IT!).

While not being pleased with my race time, I was happy that it was very easy and my knee was very good (and very good is the new awesome). I also beat the Tyrannosaurus Rex (he nailed me at the San Francisco half-marathon – different T-Rex, maybe).

So, I say to him at some point,

“Hey I have a T-Rex racing joke for you. Wanna hear it?”

He says, “SURE.”

I say, “How do you outsprint a T-Rex at the end of a race?”

He says, “I don’t know.”

“You go to your arms.”

Hilarious, I thought, since it came to me kind of spur of the moment. He didn’t laugh.

No wonder they’re extinct.

It's also New York City Marathon day. More great memories. Maybe another time.

Run on.

What Happened to Warm Up - Cool Down?

The gun goes off, who is ready?

My casual return to the world of cross country happened a hair over four years ago when my Grandson Mason, began running. Now, in the middle of my fifth season (Granddaughter McKenzie, now running and Mason running collegiately), I am wondering what happened to some very simple processes we used in the good old days: specifically... warming up and cooling down.

Maybe I'm old fashioned (HA! Proudly old fashioned), but what I see in so many cross country programs is this loosely assembled idea of getting prepared to race. Before going any further, there ARE teams doing it well, and miraculously they seem to be the more successful programs. Unfortunately, for most, we have lost some of the discipline it takes for a distance runner to get ready to race. Too many are embracing the quickie warm-up: a little jog and some cutsie drills.

In this world of instant everything, unfortunately (or fortunately), the human body takes time to ready itself for the stress of the 5K or 10K race (or any other one for that matter). Whether it's the impatience of youth, a lackadaisical attitude among coaches, or simply ignorance; the results of an improper warm-up are poorer performance, injuries, and basically a non-enjoyable experience. 

So, let's talk warm-up. With a few adaptations to exact exercises found to be good or bad, according to what's the latest in running's constantly changing landscape, here is a warm-up for a 5K/10K person before racing. I used it in high school and college, used it with great success in twenty years of coaching, and would use it today. Duration: 40-60 minutes.

Step One: easy running. The idea here is to get the heart and the rest of the system ready. I like athletes to get up and get moving. Walk a bit (maybe 5-7 minutes) and then break into an easy jog. For a 5K cross country person, I'm thinking a couple of miles is good. We should feel warm at the conclusion. Get the body engaged, get the heart pumping. By the way, jog with your team, preferably on the course (in cross country).

Step Two: Light ground stretching. I'm not sure when these cutsie drills everyone does became a substitute for actually stretching, but in way too many cases, it has. There's a place for cutsie drills, but not yet. Slow stretches, working on every major muscle group loosened. This can also be done as a team. AND steps one and two are done in your warm-up gear.

Step Three: Strides. Strides, or as I like to call them, Build Ups, are 80-100m beginning very slow and maxing at just below full speed 80-90% through. They should be a gradual build up. My tenth grade coach Al Pingel, used to tell us that every step should feel every-so-slightly faster than the previous. 2-4 of these let's you know how loose you are. I generally ditch my warm-up bottoms for strides, BUT might leave tights on, especially if it's very cold.

Step Four: Drills. Now we can do those fancy drills. The drills give a more dynamic stretch AND give you feedback as to which body parts might need more attention. WAY too many athletes just cruise through the drills without focus, often negating the goal of the drill. Coach Mike Smith, of the defending NCAA cross country champions at Northern Arizona, likes his guys to focus as if they were doing each drill for the first time and seeking to do it perfectly. After drills, it's off with the remaining warm-ups (I'm down to my uniform with a T Shirt over my singlet), and on with my racing shoes.

Step Five. Final Strides. A few more strides to insure that we're feeling loose, checking for spots that might need some last minute attention, and we are prepped and ready. Most often, we can get these strides in at the starting line as run outs. Then stay loose....

It's race time!

Once completed the race leaves us yet another task, cooling down. Muscles get taxed heavily in a race, and they need some "flushing." This is where a nice, easy twenty minutes comes in handy. FIRST, get out of the sweaty uniform top and into something dry, and if needed, warm. Then, grab a teammate or two, or someone you got to know in the race, and go for that nice easy cool down. The jog will not only flush the junk in your legs, but also give you an opportunity to review your performance in your mind or out loud and/or just relax. It will also make it much easier for you to get back to effective workouts and feel more recovered. Best, by the way, to get this started 10-15 minutes after your finish.

Warming up, cooling down. Easy things to do. Easy things to ignore. Your choice.

Run on.

Kipchoge: The GOAT

Eliud Kipchoge and
Coach Patrick Sang

This morning, in Berlin Germany, Eliud Kipchoge broke the world record for 26 miles, 385 yards: the marathon. He ran 2 hours, 1 minute, 39 seconds. Roughly an average of 4:37 per mile for the distance. For Kipchoge, it was the only obstacle left in his unbelievable career. And also, the only obstacle that kept him from being seen as the Greatest Marathoner Of All Time.

Kipchoge, at this point, has run 11 marathons and won 10 of them. He has the fastest time ever run, a 2:00:25 in Nike’s Breaking 2 project (not eligible for a ratified World Record for a host of reasons). He has an Olympic Gold Medal. And now this world record. He is completely superior to every other marathoner in the world today (and ever).

The most exciting aspect of this, the reason I was SO excited to watch Kipchoge’s run, is that Eliud Kipchoge is also a remarkable human being. Now, it’s not like he and I are buds. It’s not like I know the real Eliud Kipchoge. But having devoured every interview, every video clip, each social media offering, I am convinced that this is a good man, who loves what he does, and most importantly loves life. In a world where athletes are idolized, coddled, and spoiled, Eliud Kipchoge is the anti-athlete. He is, more than anything, an amazing person.

Thought of as the zen marathoner, Kipchoge has mastered the mindset of being the best he can be. That best he can be, by the way, is the best in the world: ever. It was amazing watching him dissect the Berlin course today, drop his pacers earlier than scheduled, and smile through the painful final miles. When marathoners generally “suffer” to the end, Kipchoge makes it look fast, yet hard, yet graceful. In the end, he chopped 1:18 off Dennis Kimetto’s previous world record.

Most enjoyable, was Kipchoge’s joy at the finish line (see the finish at  https://www.youtube.com/watch?v=uHYiEED05pM ). It was easy to see that today’s record was the culmination of many miles, much planning, and significant investment by everyone involved. Such a pleasure to watch and WAY better than that sport that usually occupies Sundays (by the way, maybe Nike needs to focus their next “hit” commercial on THIS great athlete).

Kipchoge celebration shirt

If marathoning were as American as football or basketball, Kipchoge would be a billionaire. Nike would have him on your television, your favorite magazine, almost everywhere you'd look. Or maybe not. It might not be his style.

Afterwards I hit the Snake River trail in Idaho Falls, ID trying to channel my inner Kipchoge. While I failed miserably on the physical front, I made up for it with my Kipchoge t-shirt. Logged 7 miles which put me over 1700 for the year, so no complaints there. Just couldn’t get in the zen place. Maybe next time.

Oh well, as Eliud would say, “run with the run.”

Run on.

52 Years of Running. Happy Runnerversary to me.

Well, here we are again. Another year has passed and yet another runnerversary has come around the curve. 

52 years. 112,555 miles. Yikes.

I have to say that while I am extremely motivated today, the reality of this running thing is that I really don't know how it's going at this time. My knee is a definite problem. Progress is, to say the least.....S L O W.....  I might run anywhere from 3 to 7 miles on a given day but  3-7 just doesn't do it for me. 

Why? Unfortunately, I'm motivated. Really motivated.

And I know all the stuff others (including some of you) say. In fact, I was scolded by my P.A. Jenn about a month ago. Yep, I get it.

Jenn:  "So, how much are you running these days?'
Me:     "Been consistently around 50-60 miles a week."
Jenn:  "What?"
Me:     "50-60 miles a week."
Jenn:   "And you're how old?'
Me:     "66."
Jenn;  "And you're running 50-60 miles a week, on a bad knee and you're complaining?"
Me:     "I suppose. If you call this complaining....."
Jenn:  "I do. And stop it."

With all apologies to Jenn and anyone else who does not grasp my issue, but I don't remember the last time I was this psyched about running and all things running. I want to run twice a day. I want to run 80 miles a week. I want to go for an easy 20 miler right this second. I'm reading every book, trolling every website, watching every video. I'm motivated.

Unfortunately, It's Wasted Motivation......

Yesterday I was supposed to run the Georgetown to Idaho Springs Half Marathon. Didn't go. Geez, the San Francisco one a couple of weeks ago was bad enough - I don't want to do that again anytime soon; gimping around like some old man. I also have the Fortitude 10K coming up on Labor Day. Doubt it. And last but not least, the Chicago Marathon in eight weeks..... Yeah, right. No chance.

In the meantime, I want answers. My super PT, Pete and I do not seem to be able to connect for an updated knee examination and it is SOOO frustrating. Reminds me of my car mechanic, Leo, but that's a topic for another discussion.

So, in the end as it always does, perseverance and patience will rule the day. That's the way of the distance runner. Long term gratification rules. Until all is well, however, this 52nd runnerversary is bittersweet at best.

All is not lost though, my fabulous Grandchildren are beginning cross country seasons. Mason will begin his collegiate career at Colorado State University in a few weeks and is heading off to camp with his teammates. And McKenzie, a Freshman, just ran her first 5K time trial yesterday and placed second on her team. First real meet is coming up Thursday! 

See? Channeling my motivation elsewhere. Good boy!

If you have interest in how this 52 year thing actually began, some articles from past runnerversaries are below. I was more historical writing those. Today, just hysterical (pun intended). Until year 53.....

Run on.

http://runspittle.blogspot.com/2017/08/51-years-131-miles-emma-and-courtney.html 

http://runspittle.blogspot.com/2015/08/49-years-running-its-who-i-am.html 

http://runspittle.blogspot.com/2011/08/happy-anniversary-to-me-45-years-of.html 

It's The Little Thing That Gets You. SF Half Marathon Report

The last few weeks, my knee has gone from good to great to lousy and back. There have been days when walking was painful but as soon as a run would begin, the pain went away. Weird, right? I confess that recently I've had more good days than bad, however, so I was excited to test my "somewhat better" knee at the San Francisco Half Marathon. The problem: the little thing that was becoming more and more consistent.

The little thing? Yep, the little thing. When it comes to an injury, sometimes they bring pesky little things, sort of injury outgrowths (like those pilot fish that cling to the whales). In the case of my knee, the little thing has been this popping/cracking thing that only seems to happen on downhill parts of runs. I determined it had to do with hyperextension of the knee. Mostly happening on steep descents, especially right at the outset of one, so..... I have focused on footstrikes and landing patterns that minimized my knee's opportunities to engage that uncomfortable activity.

It wouldn't really hurt. It would pop/crack, and feel like it was unsupported. Then the next step, it would be fine. Weird, right? The issue was that some runs would go without this annoyance, on others it would be an "every five minute thing." The last few days..... nothing.

Off to the Golden Gate City I went in the hope that my new found painlessness might hold up during what is lovingly called the Second Half Marathon. You see, San Francisco has a full marathon, and two halves. The first half covers the initial 13.1 miles of the marathon course, the second covers the final 13.1 (tricky, huh?). Originally scheduled to conquer the first half, I changed to the second when the race sponsors eliminated the Golden Gate bridge crossing from the course.

Almost the first six miles (5.7ish) of the course happen in Golden Gate park, a very nice place with lots of trees and a plethora of hills. While the first mile is mostly downhill, the second and third have some serious upness to them. My plan was to run under control and steady through the park and then unleash my awesome second half surge. I have to say that, for the most part, I executed that plan pretty well. In fact, my fastest mile was mile 8.

One of the perks of the Second Half Marathon was that once you left the park, it was all downhill. Allegedly. HA! So much for that. Don't think so. Now, I have to say, it WAS mostly downhill. Some of the uphills, however, were long or steep. And with those came long (not too bad) or steep DOWNhills (THOSE were a problem). Amazingly, however, I was on a roll. Then, just before the 10 mile mark, the first pop hit. I audibly announced, "OUCH!" It was a bad one. I nonetheless trudged on.

Then at about 10 1/4, I was hit with what Redd Foxx would call, "the big one" ("I'm coming Elizabeth..."). This time I not only reiterated "OUCH," but almost went down. That was it. It was all downhill (from a pace and pain perspective) to the finish line. 

I don't know for sure, but my crude calculations show me losing somewhere between 4 and 5 minutes jogging in the last three miles. What could have been a decent Half, turned out just like the others; moderately disappointing. Not fun at all.

The drive from SF back to Vallejo brought with it stiffness and swelling. An afternoon of frozen corn has done little to relieve either. The worst part is that barring some sort of recuperation miracle, the 200+ day running streak is likely ending.

On the upside, we have had an awesome time here in the Bay area with Linda's family. The Expo and shakeout run yesterday were fun. AND I was, once again, able to hang out with the man, the myth, the legend, Dean Karnazes.

I originally met Dean (the Ultramarathon Man), in 2012 at a race in Georgia just two weeks after I had broken through the 100,000 mile barrier. After the shakeout we chatted about creeping up on 113,000 miles and 52 years as a runner. It was nice (Dean always makes you feel like YOU are the inspiration, not him).

In the end, it's time. It's time to take this knee thing seriously and have someone else look at it (my original "surgeon" will never get to see it again). Something is going on in there and I guess it's time to find out what.

So, Run on. I have to take a few off, I guess.