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Being a running fan/spectator part three…

Sprints are a lot of fun to watch. Some of the fun for me is that I was not a sprinter. I was put into the distance camp on day one and it’s fascinating to watch how people race short distances. Also, sprints are easy to watch, even for my kids, since the races are anywhere from 9+ seconds to 40+ seconds. In the replays, the broadcasters can go down to minute detail to show the little things that happened during the race.

However, sprints are difficult to follow. In track and field, there are many events throughout the year including indoor meets, Diamond League, the World Championships, etc. In contrast to a professional marathoner who will run two marathons per year, sprinters can run multiple races per day during a track meet. Since recovery time is much shorter when sprinters run the 100M or 200M, they can do more than one event. Multiple events are also partly by necessity. If a track has eight lanes but 32 100M contestants are there, then you need to run qualifying heats to get down to the finals. This creates an incredible amount of data.

In the Rio Olympics, Usain Bolt won gold medals in the 100M, 200M, and as a member of the 4X100M relay. Including all the qualifying heats, he ran a total of nine races. In the same Olympics, Mo Farah, who double gold-medaled in the 5000M and 10000M, ran one qualifying race and final for the 5000M and the 10000M final, a total of three races (Usain Bolt source; Mo Farah source; Olympics source).

Unlike a distance race where runners may be able to analyze a course or tweak strategy based on whether they’re good on hills, have a solid final kick, etc., sprints get down to small details. Leading up to the Rio Olympics in 2016, I read that in the 2012 London Olympics, Usain Bolt took 41 steps in the 100M dash; two of the other competitors took 42.5 and 46 steps (Steps source).  In addition, Bolt was not as quick out of the blocks as other sprinters but once he got going, well, we all know what he did in most of his major races. So, when another racer got ahead of Bolt early, they needed to hold off on popping the champagne because his closing speed was ridiculous. Knowing these details and the traits of runners will help create a better understanding of the race once the runners are out of the blocks.

Sprinting is also a very different form of running. They are running but it’s very much a power-based, all-out, quick release form of exertion. Here’s a brief article on sprinting technique for the 100M dash. The arm movement would be the easiest way to highlight the difference between distance running and sprints. If you watch a distance race, the pros have very little arm motion. There may be some towards the end if/when they get into a final kick but largely, they are conserving motion and energy. Sprinters are pumping their arms the entire race to maximize their speed. They need to. When .01 seconds matter, you better be giving it all you’ve got the whole time.

Track and Field News and LetsRun are outstanding sources for following running. Specifically for track and field, they’ll highlight the big meets and notable times, and help break down what it all means. While there is a large amount of data out there for sprints, certain names will come up again and again. Usain Bolt, though retired from track and field now, is about as close to a household name as one can get for a runner but if you’re interested in the sport, others will start to sound familiar. An American sprinter, Noah Lyles, is starting to get a lot of attention.

I also realized that in covering the marathon last week, I neglected to include the other distance events, so I will do those next time and if there’s space, also go over middle distance.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Hammer Gel Tropical Fruit: This tasted like a more mild version of the Honey Stinger fruit smoothie. Like the vanilla Hammer Gel (and other Hammers that I’ve tried) it has the pleasant thinner texture. If I was going for flavor, I’d go with the Honey Stinger fruit smoothie. If I was looking to take down gel fast while in a race, I’d go with the Hammer Gel.

Sources used:

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Being a running fan/spectator part two…

Let’s start with with easiest distance to follow, the marathon. One note for the next couple of posts. If I have information that needs to be cited, there will be a “source” link at the end of the respective sentence that you can click. Also, those articles/websites will have more detail on that point of this discussion.

Pro marathoners will usually do two per year, one in the fall and one in the spring. You may get someone who will do three or more, but two is a standard number. There are six marathon majors. In alphabetical order they are: Berlin, Boston, Chicago, London, New York, and Tokyo. Berlin, Chicago, and New York take place in the fall while Boston, London, and Tokyo are in the spring. (Tokyo is in February, so winter may be a better designation.) Most of the recent world records have been set at Berlin but London is a flat and fast course and has also seen world records (Berlin source; London Source). Both Berlin and London are considered “fast” marathons where there is a legitimate attempt to set the world record. Boston (whose course is not world record eligible) and New York are considered more tactical. In other words, while time is important, the focus is more on strategy and maintaining your place (Marathon source).

You might wonder about the difference between a tactical versus fast marathon. Aren’t they all fast? Yes, the majors are all fast. But, even if the course is world-record eligible, the first goal of the elite runners is to win. It’s simply that a flat, fast course that is world record eligible will lend itself more to record pursuits.

There is a saying that a marathon has two halves, the first 20 miles and the final 6.2. For many runners, mile 20 is where you hit the wall and you hope to maintain your pace over the final 6.2. For many professionals, while there is strategy and jockeying for position in the first 20, the final 6.2 is where the most intense part of the race happens. Usually the leaders who will be contending for the win have broken away from everyone else and quite a lot can still happen among them. If a runner doesn’t have as much closing speed, maybe they try to push sooner in the race to create a gap over the other athletes earlier. If they have good closing speed, maybe they hope the pack stays together a little longer and then they use their superior speed to break away closer to the end.

For a major marathon on a fast, world-record eligible course, there is always hope it will be a good race and that a world record will fall. However, a number of factors can affect the pace including how well any hired pacers perform and weather conditions. If hired pacers go out too fast, the lead runners may use too much gas early in the race to get to a world record or, if the pacers start too slow, the leaders may not be able to make up the time. Since the first goal is to win, the leaders will use their judgement. It does them no good to be on world record pace through mile 23 and have to drop out. It’s much better to win and then hope for a record next time.

On weather conditions. Several days leading up to a race, you can start to see whether the conditions will be favorable for it to be fast. This past year, the weather was forecast to be warm for the London Marathon and thus a world record was less likely (London weather source). I was still up to see the end of it, just in case, but there was no record. Boston was going to be windy and rainy. In those conditions, all bets are off. Professional runners won the race, including a former second overall Boston finisher, but it was a grinder and you could be sure no course records were going to be set that day. In fact, 62.5% of the elite men’s field and 56.25% of the elite women’s field dropped out (2018 Boston source).

Ahead of time, the major marathons will release their roster of the elite field, which would be professional runners who have been invited to run the race and are expected to contend for the win. This can tell you what to expect. In the spring of 2017, Eliud Kipchoge participated in the Breaking2 project and was not going to be at London, which changed the dynamic of that race (Breaking 2 source ).  For the 2017 New York Marathon, Shalane Flanagan was predicted to potentially win the race (New York source). You never know how a race will play out, but seeing the rosters and pre-race analysis will tell you some baseline expectations.

There are many other marathons out there, some small, some mid-sized, and some large ones. Dubai, in January, has the largest prize purse and some of the world’s best have run there (Dubai marathon source). The other smaller and large marathons may not lure in the type of talent you see at the six majors, but there may be newer marathon runners there who are primed to jump to the next level.

How do you actually watch the marathon? This is trickier. Not too long ago, many of them had free live streams. Now, a lot of the majors have switched over to subscription streams, though residents of the area where it’s being held can often watch on a local news station. (Their servers do recognize whether your computer is actually in the area, so you can’t simply visit the local website and get access.) However, they also have Twitter feeds, Facebook posts, and if a local radio station is covering it, you may be able to tune into that station via the internet and listen in. That’s what I did for London this year.

Given that there are only so many major races to watch and that the elite marathoners do two per year, the marathon is one distance that is relatively easy to keep track of, as far as running goes.

This post is not quite marathon-length but to keep the pace reasonable, sprints will be next time…

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Honey Stinger Fruit Smoothie: This one is pretty good. I ate it around 5:30 one morning before a quick early run and while it didn’t have the texture or temperature of a smoothie, it had the flavor and that’s good enough for me. Even better, on an empty stomach and downed with a glass of water, it went over just fine GI-wise. I was a little tired when I started but once this gel kicked in, I felt much better.

List of sources used:
https://en.wikipedia.org/wiki/Berlin_Marathon
https://en.wikipedia.org/wiki/London_Marathon
https://en.wikipedia.org/wiki/Marathon
https://www.runnersworld.com/news/a20854533/so-close-kipchoge-runs-a-2-00-25-in-the-breaking2-attempt/
https://www.oregonlive.com/trackandfield/index.ssf/2017/11/new_york_marathon_shalane_flan.html
https://www.bbc.com/news/health-43836614
http://www.letsrun.com/news/2018/04/trying-make-sense-crazy-2018-boston-marathon/
http://www.dubaimarathon.org/

 

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Being a running fan/spectator…

How to follow running. It’s difficult to follow running as a spectator for several reasons. Running doesn’t get nearly the same amount of television coverage as other sports. There are no teams beyond the college level and even there, it’s how the individuals perform in their respective events that dictates how many points are scored. There are hundreds of professional athletes doing hundreds of races and events. While some of them stay at the top of their respective sport for several years or more, there is a lot of change among the participants so keeping track of athletes requires a fair amount of time, especially since there are not a set number of teams that they’re attached to. Like any team sport pro athlete, such as a pitcher or a quarterback, pro runners have days where they’re outstanding and days where they’re less than outstanding. With running, less than outstanding might mean finishing fifth in a major race as opposed to first. In that case, you’re unlikely to see their name in the running headlines, meaning it’s more difficult to keep track of them. There are qualification standards for many series and races, but they might be different. For the Olympics, some countries have trial meets, others select their runners by committee, and at least one does a hybrid.

Consider this against following the NFL. There are 32 teams, 8 divisions, 16 regular season games, and a short playoff system that relies on number of wins for entry and final scores for advancement. The media reports so much on football that it would be difficult to not be aware of the several best players in the league. If you have any interest in the sport at all, you can be fairly well-informed without having to search too hard.  Most Americans can probably name at least three to five pro football players, especially if you allow them to include players from the past few years who recently retired. Besides Usain Bolt, most people would probably have a hard time naming one prominent professional runner from the past five years.

When the Olympics roll around every four years, that is the most exposure the vast majority of people will have to track and field and running. However, the athletes who are there are constantly racing from year to year, leading up to and following the Olympics. If you follow running, you go into the Olympics with a basic idea of what to expect. If not, the commentators will give you background, but it’s fun to either be informed and agree with them, or know that there are other likely finishing scenarios for the races.

Runners race within a certain type of race distance. Here’s how those break down: sprints, middle distance, long distance, and ultramarathons.  Sprinters will cover distances from 60M to 400M. Middle distance is 800M to 3000M and sometimes the mile, though that is an American-centric race. Long distance would be 5000M to 10000M on the track. Once you’re off the track, you mainly have 5Ks, 10Ks,  ten milers, half marathons, and the marathon. (On the track, they’re called 5000M and 10000M and off the track they’re referred to as 5K and 10K.) Elite distance runners at first will typically stay in the 5000M-10000M range, maybe the half marathon. Once an elite runner moves into the marathon, they will stay there though they may do some half marathons, too. (As with everything, there are exceptions and these are not hard and fast rules.)

Unless it happens very early in a career, runners usually stay within their sprint or middle distance or distance or ultra categories. Middle and long distance can have more crossover, especially once you get to the 1500M and 3000M. That being said, Usain Bolt is not going to become a 5000M contender. Eliud Kipchoge will not be competing in the 800M. David Rudisha will not be running the 100M. Why is this? Here’s an example. Moving from the 400M to the 800M is more difficult than moving from the 10000M to the marathon. While the distance from 400M to 800M is obviously much shorter, the training plans for 10000M and marathon are more similar. A professional 10000M runner may log 90-110 miles per week and go on distance runs. A large component of their training will be speedwork, such as a certain number of 400M sprints (1 lap) with an equal amount of rest between each one. The marathon will have more focus on distance and a training plan would cover 120 to 150 miles per week, though there will be some speed work.

A sprinter’s workouts are about not only building up the person’s speed but also their power, training to get out of the blocks faster, and making tiny adjustments to their form and technique so as to maximize every moment on the track in the short amount of time they’re going to race. Without the longer runs that middle distance and long distance runners have in their training plans, sprinters’ bodies will not be built for success at those longer distances.

Here’s a good article on a phenomenal 400m runner, Jeremy Wariner, who people thought might be able to convert to the 800M. On top of that, he wanted to go for that distance. Ultimately he ran a 1:53. This is much faster than most people can run but it’s around 13 seconds off the world record (a lifetime in the 800) and around 7 seconds off the national high school record. Wariner was an elite 400M runner and while he probably would have gotten faster at the 800 had he made more official attempts, it’s highly unlikely he could have dropped enough time to be competitive at the world level.

On the flip side, you won’t see any long-distance runners moving down to sprints. Their bodies and technique have not been developed in a way where they will be competitive at those distances, at least not at the world level.

Why do I mention all of this? If you pick a certain distance to follow, you can be fairly sure that the runners who are good at that distance will be staying in that category as long as they are able. Also, it illustrates that there are a variety of running and training styles and specialties, which in my view makes it more interesting than just watching the tv to see who can run fast. In a sprint, you get to look at every step to see how it will impact a short race. In a longer race, you can see how often a runner may look over their shoulder, which can cost them a tiny amount of time.

This post isn’t too long yet but I’m not even to the four categories. So, part two next time…

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): VFuel Cool Lime drink mix. I drank this prior to a 12-mile run in fairly warm conditions. Some beverages have an intense taste. This one, despite packing in a lot of energy, does not. In that sense, it lives up to its “light citrus taste” description. I felt fine on the run and kept my pace at under 7:30/mile. However, there is a mental aspect to energy drinks/food and with the light flavor, it’s more difficult to wrap my head around the energy it contains. If you like an intense flavor, this does not have that. But if you’re in a long race (like an ultra) and are feeling bloated on food/drinks, this could be a welcome respite.

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Untamed Running…

Why an untamed running post? I run with a variety of people in terms of abilities, how often they race, their preferred distances, etc. My hope is that for runners of any level, you’ll either realize you’re at a place where you’re enjoying the running or you’ll start working towards getting to that place. I’m using my own experience to illustrate how I’ve gotten here.

In my “About” section I allude to why I define myself as an untamed runner. It’s important to distinguish between untamed and undisciplined. When it comes to running, I take it very seriously and am, for the most part, disciplined. My training plans are based on past experience and research, I listen to my body and adjust my running accordingly, and I attempt to keep my goals tough but attainable, changing them if they don’t satisfy those parameters.

The untamed part comes in where I enjoy running to the point where it’s next to impossible to hold me back from a run, even if the conditions are terrible or the time of day (or night) is absurd. Also, I’m willing to go out on a limb with new routes, weather, running gear, etc. to see what works or is at least enjoyable.

When you started running, you had ideas and goals in mind for what you want to accomplish whether it was related to competition, health, or something else. Ideally this means you’ll enjoy putting on the shoes and heading out the door for a run but that may turn out not to be the case. Does this mean you need to stop? No. It may just indicate you need to reevaluate what you want to do with running.

During college, I opted to not run on the cross-country or track teams but I did run three marathons. Back then, I didn’t spend time ruminating on this decision but I realize now that while I absolutely loved cross-country in high school (that’s where my love for running was ignited and sustained) and did run track, I was also looking forward to different types of running and doing so in a way that reflected my passion and abilities. Running has always been something that’s in my blood. I wouldn’t say I need to do it in an obsessive way. I balance out my running life, but there is an enjoyment that transcends any minor inconvenience created by it. Going out on my own during college allowed me to realize and grow into this love of the run.

And that’s what it boils down to for me. While I will adhere to training plans and advice, while I will listen to my body, I run because it’s fun and I want to keep logging miles. I’ll go on a random long-distance run later at night or in a driving snowstorm because it’s fun. There’s no rationale to it and that is where I am untamed.

My point of all this is that it’s important to recognize what fulfills you most as a runner. There will be, especially if you’re preparing for a race, some guidelines/plans you need to follow. It’s not all about what you want to do all the time. You’ll need to increase mileage at certain incremental rate, you’ll need to run certain distances to prepare for longer races, you’ll need to do speedwork. There will be tough workouts and pain. There will be days where you may not want to go out and do the prescribed workout. There will also be days where you need to back off, even if you feel like pushing it. But you’ll also want to figure out the most enjoyable way to do this. Do you want to run with a group? Do you want a coach? Do you really want to run a marathon, or is perhaps a 10K your best distance? Do you want to do an ultramarathon? Do you want to run trails or do you prefer local sidewalks?

Set aside your ego for a few minutes or longer and figure this out. If you jump into a running program because it sounds cool or because it’s what you think you should be doing, make sure it’s what you want to be doing. Be smart and disciplined, but also have fun and be untamed.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Hüma Blueberries Energy Gel: Just like eating the filling of a blueberry pie. I ate this right before a 5:30 a.m. run and it was gentle on the stomach and, having been on a quick 5-mile run in 90+ temps the day before, it definitely gave me a good boost.

Next time, how to follow the sport of running…
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Death Valley and having your cake, eating it too (these are not related)…

It was on a trip to Death Valley this past winter that I had one of my favorite runs ever. Why was I there? My in-laws were on a longer western road trip and invited me to spend a couple of days with them in the park. Having followed the Badwater Ultramarathon for several years, I eagerly agreed to it. Besides being a good road trip with extended family, it was an opportunity to run in a desert with a legendary history. We were staying about 30 minutes outside of the park and would have two full days there. The first morning, I chose to do a 3 mile run outside our hotel (this was still in the middle of the desert and I could mostly run down the double-yellow line on the road as there was zero traffic) to shake out the travel kinks, and then a distance run the second morning.

Fair warning–this adventure does not involved getting lost in the desert, running out of water, or having my shoes melt to the pavement as I struggle through a final few miles. The reason this was one of my favorite runs is that often there may be small glitches on a highly anticipated run, such as race nerves, less-then-ideal conditions, not preparing well enough the morning of, etc. It probably would have been a favorite given the location, but you never know with certainty how a run will go.

My first idea for running in Death Valley was to do a point-to-point run along Badwater Road and Highway 190 and have my family pick me up at a pre-determined time and place. Among that and other variations, I ultimately chose to do an out-and-back from the Furnace Creek Visitor Center along 190 and I covered somewhere between 11 and 12 miles. I was training for some spring and summer 5Ks and 10Ks so this distance worked within my overall training schedule.

The morning of the run, the temperature was approximately 63 degrees when I started–much cooler than the summer temps. On the drive down into the valley as I was making final adjustments to my running backpack, the excitement of running there was difficult to contain. I’d been looking forward to this for a long time. We arrived at the Furnace Creek visitor center, I took a last swig of Gatorade, and hit the road.

While there was minor traffic along the highway, this is an empty and wide open place. The desert, salt flats, and surrounding mountain ranges are gorgeous in their desolate way. Many people might find it tedious or worrisome, but I could run unhindered by anything except my own abilities.

There was a slight headwind on the way out. It was gentle enough that I didn’t have to push extra hard, but it was also enough that it was more difficult to hear. With almost no traffic, that wasn’t a big issue but I was on a highway where people may not expect to see a runner. Not to worry, given how flat the area is I had wide views behind and ahead of me and could see cars long before they would be near me.

On the way out, I was relatively conservative with my pace. (For the purposes of safety, I had told my in-laws I’d be back within 90 minutes and I didn’t want to go outside of that.) The goal of the run was to enjoy it and not have to push myself to an extreme on the way back. I had decided on 40 minutes out and then however long it took to get back. Based on how I was feeling, which was good, I went a little longer than 40, figuring I could do a negative split on the return. When I stopped to turn around, I took some photos, then started the trek back. With the time I took for the stop, I was going to have to do a healthy negative split to make it under 90 minutes but as I was running back and feeling better and better, I remembered that I was at, and actually below, sea level. No wonder I felt good. I picked up the pace some more, taking advantage of the pleasant temperature and ample oxygen. There was a point where I knew it would be close on whether I would get back in under 90 minutes. I had paced myself well enough that, though the last mile or so turned into an all-out race to the finish, I had the all-too-rare feeling of being able to run faster and faster with no limits. With moments to spare before I knew my father-in-law would jump into the car and start combing the road for a lost runner, I cruised in with the exact negative split I needed.

Is this meant to brag? Nope, just to show that your best planned runs can go as you envisioned them. Based on a previous post, you can see why making adjustments could become necessary, but do hold out hope for the runs that go the way you want.

I didn’t get to go back to Death Valley the following morning as we needed to head to Vegas for my flight. However, I did another 4+ miler outside the hotel along the desert highway. Our hotel was at an elevation of 3,000 feet or so and with it being February, it was 34 degrees. I had only brought shorts and a t-shirt for running. Related to my post about running while traveling, I didn’t have the ideal attire but for a 30 minute run, no big deal. My hands and ears got a little chilly but by the time I was back and packed to leave, I was thawed out.

Death Valley is hallowed running ground for me. The 11-12 miler fulfilled the desire to run there, but also whetted my appetite for more. Desert running may not be for everyone for various reasons, but from my view it’s the ultimate untamed running experience.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Gu Birthday Cake. This is the “having your cake and eating it too” portion. This Gu tasted like a Costco or Target sheet cake and not just the cake part. They blended in an icing flavor so it was the same taste as a big mouthful of cake with the icing on top. Did it work? How could it not? Yes, nice energy boost, and probably better than the simple sugar rush you’d get from using actual cake. So, you can have your cake and eat it, too, at least until you’re down to your last packet.

One final note: the photo this week is a close-up of salt crystals on Devil’s Golf Course in Death Valley National Park. I did not run on the golf course, obviously the crystals are not running-friendly.

Next time–a lot going on in the running world so the next topic will have to be a surprise…

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Road runner…

The new menu item, Running Food Reviews, is up and live–check it out while you’re here.

One of my favorite events of the year is coming up. But first, how to prepare for running while you travel.

I love running when I’m on the road be it in London, Death Valley, traveling for business, or visiting family. How do you pack and prepare? This is pretty easy. When traveling, I have a few dedicated articles of clothing: a bright orange shirt, a bright white running hat, and a pair of shorts with a decent-sized zippered pocket. The first two items are all about visibility. People in some areas of the country may not be used to seeing runners and even if you’re on sidewalks, it’s good to make yourself as visible as possible. If I’m on a road and sidewalks are not an option, when I see a car coming, I’ll weave back and forth a little to add to my visibility. It may sound odd and look weird, but it’s better than getting smashed by a car.

For the shorts, the zippered pocket means I can stash my ID and credit card without them falling out, as well as a hotel key if that’s where I’m staying. It keeps my hands free so I don’t have to worry about dropping something if I need to push sidewalk crossing buttons or hold my hand up to make sure a car sees me. The items in your pocket can get sweaty. What to do? Stick in a few plastic baggies to wrap them in. If you fold them right, they’ll keep all the moisture off and you can toss the bags when you’re done.

If the weather is colder, I can either pack a long-sleeve short to wear under the bright orange one, or I have a bright yellow pullover. A hat and light gloves don’t take up very much room. Typically when I’m traveling, I’m keeping my runs to 3-6 miles so if my wardrobe isn’t complete, it may be a little less comfortable in cold or inclement weather but it’s not the end of the world.

So far when I’ve traveled, my running has occurred during daylight hours. If you know it will be dark when you run or you’re not sure, stick a flashlight or headlamp in.

I do a couple of things before I pack the car and/or head to the airport. I’ll take a quick look at Google Maps to get a sense of the area. Once I’m there, I may ask the hotel clerk if there are areas I should try, or avoid. If you’re staying with friends or family, they will have ideas for places you can go.

If you’re in a new area, you want to be focused on the run and staying safe. While you always need to use common sense and make sure you’re aware of what’s going on around you (enhanced visibility doesn’t make you car accident-proof) a couple of simple items can go a long way in helping you stay safe and running.

On to Badwater. I first learned about Badwater in 2005 and have enjoyed following the race ever since. All facts, numbers, etc. are from badwater.com (except for the Scott Jurek and Marshall Ulrich details which are from their Wikipedia pages).

The course and start times have seen a couple of changes over the years. This year’s race is on July 23rd and goes from Badwater Basin to Whitney Portals. 99 runners will leave in equal-numbered waves at 8:00 p.m., 9:30 p.m., and 11:00 p.m.

I have never run the race or seen it in person. If you look at the last point under the spectator section, they actually request that spectators not attend. However, they do have a webcast and more recently added GPS trackers to the runners so you have stride by stride updates on the race. There is also a Twitter feed.

Given how poor internet and cell reception are in Death Valley, it can be a tricky race to follow. But, it’s a lot of fun. The first time station is in Furnace Creek, 17 miles from Badwater Basin, so the initial splits don’t come in for a few hours. As the race moves along, it’s a full day of checking time splits, looking at the Twitter feed, and watching as some runners, even seasoned veterans, fall back while others make up large chunks of time in the latter stages of the course. Many remarkable accomplishments have been witnessed here. Marshall Ulrich did the event self-supported one year, pulling a cart loaded with his own supplies and water (most runners have a multi-person crew with vehicles). Scott Jurek won the 2005 edition and set the course record a mere few weeks after winning his seventh straight Western States 100. Pam Reed was the first female to win the overall race in 2002 and repeated as overall champion in 2003.

This year’s race will feature many Badwater veterans, including past champions and runners up: Pete Kostelnick, Oswaldo Lopez, Amy Costa, Brenda Guajardo to name just a few. You never know how it will turn out. Enjoy following it.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Mandarin Orange Gu. This one is interesting. For the flavor, it has an orange flavor when you first eat it, but the mandarin-orange specific flavor hits more as an aftertaste. The important factor, does it work, is a yes. It does give a pleasant boost of energy.

Badwater recap next time, leading off with my own Death Valley running adventure…

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Racing well, finishing strong…

Racing hard at any distance, including sprints, involves pain. There are a few ways to cope with the pain of a race. Some involve training and some you can use during the race. (Regardless of how you choose to handle pain, there’s a line between pushing yourself and hurting yourself. Be wise and don’t hurt yourself, either in preparation or during the race.)

Ahead of the race, good preparation is key. Doing speed workouts (intervals, track work, fartleks), even for a half or full marathon, will get your body adjusted to discomfort. On race day, you’ll still have the discomfort but you will have experienced it and it may not throw you off as much. Also, through tough workouts you’ll get accustomed to different kinds of pain. For example, sheer exhaustion and continuing to push your body may result in abdominal discomfort. This may be different than the burn of pushing hard up a a hill. Or, if you’re climbing a hill at the end of a race, you may end up with both types of pain. Though you’ll still feel it, it will be more familiar and you’ll know how much you can push through it. Speed workouts are not fun. If you can find someone to do them with you, that helps. Either way they pay off, both in adjusting your body’s expectations and making you faster.

A set of goals ahead of a race is helpful as you can focus on tweaking your pace and strategy mid-race instead of thinking about pain. Let’s say you believe you can break 19:00 in a 5K, you’re pretty sure you can go under 19:25, and you know you can go under 19:45. Study the course map ahead of time and determine the mile and half-mile points. In a 5K, a mile is a significant percentage of the race and you don’t have much room for error if you cross a mile marker and you’re off pace. Knowing the halves is very valuable as you  have smaller increments to work with and less time to wonder how your pace is matching up with your goal time. This will help you adjust more efficiently. It also keeps your brain more focused on the clock and less on the pain.

Back to the 5K example above. If you cross the 2.5 mile point in 15:17 and feel like you have gas in the tank, you can still hit under 19:00. However, if you hit 2.5 in 15:30 but are sucking wind, your 19:25 goal may be more reasonable. Know when you may flame out trying to chase something that is out of reach versus settling in to your plan B so you can finish strong and not lose out on all three goals.

Another mechanism to cope with race pain is an attainable goal combined with desperation. There’s a local 5K where I know the course well. The last quarter mile is downhill so I always figure that if I’m within 90 seconds of my goal time when I hit that stretch, I have a good chance of getting the goal. Twice I’ve hit that stretch with only 87 seconds to reach my goal. Both times, I’ve gotten my goal time. I churn into a next level where there is pain but it’s masked by an effort where I only see the finish line and run all-out for it. This can’t be sustained for long, but I’ll take it for a quarter mile. (This may seem contrary to some advice below, but it is an area where you can tell yourself “just a little bit more!”) Of course, as I mentioned in the opening, don’t hurt yourself. It’s not worth that.

If you can, group races. I recently did a 10K and then about a month later, did three races over three weekends (two more 5Ks and a 10K). By the third and fourth races, I was acclimated to the atmosphere enough that while there was still race pain, I was better able to manage the discomfort. Going forward, I may continue to group races because though I’ve done many races over the last twenty-plus years, recent experience clearly matters. If you’re running a marathon or half or ultra, grouping may not work as well. But, check out my post on how to choose races. There are ways to group them in preparation for a longer distance event.

Though it’s tempting, and maybe inevitable, one strategy that does not work well (except for the final sprint as mentioned above) is calculating how much time/distance is left and saying “Only X more minutes/miles until the end.” While those thoughts will cross my mind, there is the risk that you may be selling yourself short mentally. Instead of thinking about whether you can shave a few seconds off the next half mile or how to use an upcoming downhill to gain some time, you’re giving your body a message that you only need to hang on for a it longer. Your approach becomes more about surviving at a certain pace and less about getting after the race. In the throes of race pain, these thoughts may be inevitable, but try to shrug them off and focus on your goals and pace.

Despite the pain, races are fun. There is an adrenaline factor and there is great satisfaction in accomplishment. Learn to manage the pain and they’ll become even more fun.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Gu Lemon Sublime: The flavor on this one was “eh” for me. It is slightly citrus-based but it didn’t blow me away. It does have caffeine which I noticed. While it didn’t have a negative impact on my running, the flavor didn’t warrant my buying another one.

Good stuff next week. How to pack for running when you travel and a brief Badwater overview/preview…

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Packing a Bob…

How to pack a Bob or running stroller. I’m going to use the term “Bob” throughout the article for sake of clarity but I’m referring in general to running strollers. Bob is the brand we have and it has worked well. (It was recommended to us that we not start using the Bob for our children until they were at least one year old. Consult with your pediatrician before using one.)

Bobs are a wonderful way to get exercise and get your kid(s) some fresh air. Because they come with storage capacity, you can carry items that are functional, toys/books to keep your kid entertained, and drinks/snacks for you and them.

There are four items to keep in the Bob at all times:

The first and most most important is a blanket for the kid. Just keep this in the bottom of the Bob. If it’s cold, its use is obvious. If your kid is already bundled up, it doesn’t hurt to have an extra layer ready to go. Even if it’s warm outside, it can be used in the event of unexpected rain or to mop up a mess.

The next item is a tire pump. Also leave this in the bottom section. You will need it and you will be glad you have it. The reasons it’s not more important than the blanket are that you want to protect your kid and you can run with the Bob on a flat tire or two, it’s just a more difficult slog.

The third item is a running wallet. I’ve got an old one with a few bucks in it that I keep in the back pocket. If you’re out running and you need refreshment for your kid, you’ve got the resources to address that.

The fourth item is a long-sleeved shirt. The shell of the Bob will mostly cover your kid. However, if it’s really windy, you can use the sleeves of the shirt to tie it to the front of the Bob and make a windshield and add comfort and protection for your kid. I store mine by tying it to the top. (They also make official covers that you can use in inclement weather. I opted for the cheaper long sleeve shirt route because where we live, there aren’t many days that a complete covering is necessary.)

Besides these four items, everything else that you carry depends on the weather, how far you’re running, and the age of your kid. You would be surprised at the number of items you can shove into the back pocket. I put my house keys at the bottom so they don’t slip out. Above those, I’ll put any bottles of drinks and snacks for my kid or me. If I’m carrying an extra sweatshirt for them or gear for me, I’ll tuck that on top. The idea is to pack things on top that I may need to grab in a hurry and put less urgently-needed items in progressive layers towards the bottom. (The wallet would remain at the bottom.)

The bottom section of the Bob is trickier. If it’s been wet recently and you’re going through mud or puddles, that section can have water and dirt kicked into it. You can store things down there but add an extra towel or blanket on top to keep the items dry and clean. In sustained dry weather, things may get a little dust on them. If that bothers you, keep a small towel with you to wipe things off. You can leave the tire pump down at the bottom no matter what. Even if it’s wet out and you don’t cover it, mine has always worked when I needed it, regardless of water or mud splatters.

One other advantage is that if it’s a day where you’re unsure whether you’ll need sleeves or a hat or gloves, you can start with them and shed later, using the Bob for storage. Or, you can stash them in the back pocket at the beginning of the run and put them on sometime down the road.

Technically you can strap items to the top. Our Bob doesn’t have the hardware for it, but I used some miscellaneous straps a couple of times to make that happen. (One time was Christmas afternoon and my son insisted on taking a giant stuffed animal with us. When he fell asleep and couldn’t hold it, I strapped the stuffie to the top and kept trucking.)

Last but not least, race day. The Bob is a miracle on wheels during a race. Not for me, but for my family. With the volume of space in the pocket and on the bottom, everything we need and then some can go into the Bob. Because I’m not running with it during the race, items can be more precariously placed in any available spots since it’s being gently pushed around the start/finish area. While my kids have almost outgrown the Bob, we still take it to races because it’s so handy to have what basically doubles as a luggage cart.

Have fun with the Bob and use it to its fullest potential for what you can carry. And, if you have other uses or storage ideas that aren’t mentioned here, let me know.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Honey Stinger Fruit Smoothie . This one is pretty good. I ate it around 5:30 one morning before a quick early run and while it didn’t have the texture or temperature of a smoothie, it had the flavor and that’s good enough for me. Even better, on an empty stomach and downed with a glass of water, it went over just fine with my stomach. I was a little tired when I started but once this gel kicked in, I felt much better.

Gutting it out in a race next time. Also, a new menu item is coming for the blog and the term “menu” has two meanings for this addition…

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Race choices…

Why did the hamburger beat the runner in a race? See the end of this post for the answer.

Many people start running to attempt a certain event. Or, maybe you start running and then think a race might be fun. Or, maybe you haven’t raced in a while but want to get back into it. Whatever your motivation, how do you pick it?

The most important item, and maybe the easiest, is distance. There are runners who go for a marathon, or even an ultra, for their first one. Others go for a 5K/10K/half-marathon. Sometimes odd distances show up, like a 4K for July 4th. Think about your goals and, based on how your training is going, what a reasonable challenge is, both time and distance-wise.

Once you’ve settled on a distance, the next and more difficult choice is which race. Some areas host races/events every weekend so it may be easy to find a 5K to half marathon. Other places only have a few races per year so it may be that if you’re going for a half-marathon, it’ll have to be the annual race in your hometown. While there are many marathons out there, they are more sparsely scheduled and unless you live in a major metro area, you will probably have to factor in some travel.

Check out this directory of races in the U.S. If you see one on there that you want to do, you should go to the race’s website to make sure it still exists and that the date information is accurate.

A few things you’ll want to keep in mind. Do you want to try a race with a large number of participants, or something smaller? Do you want to run it on roads, pedestrian paths, mountain trails? Do you want to go with cooler weather by picking late fall to early spring but risk the chance of winter conditions and possible slick surfaces, or do you want to go with a summer race but know it could be hot?

With the size of the race, as with everything there are trade-offs. A big race with thousands of participants can be a lot of fun. You’ll have plenty of company along the way, the course will be well-marked, and it will be well-stocked with aid stations. But, even for a well-organized one there may be more travel logistics involved, such as having to park further away from the start line or, in some events, using public transit and factoring in that travel time. Also, some parts of the course may get crowded and it may be tricky to pass people. With a smaller race, most will be well-organized but if there’s a smaller staff, the course may not be as well-managed and there may be fewer amenities. The plus side is it could be easier to get to, you may be closer to the start, and you will not just be one person among thousands and can move along the course more easily.

For whether you opt for trails or roads, you’ll want to pick something that you enjoy running on and that you’ll be able to train on. For my first 50K, only 10+ miles were on true single track (10+ were on dirt road/jeep road and 10+ were on asphalt) and I figured I didn’t need much time training on the trails. My ankles were pretty sore after that one. For the next 50K which was 90% single-track, I did nearly all of my long-distance runs on trails, as well as some shorter ones.

Most races will post their routes ahead of time so you can look at exactly where you’ll be running. Others will not only post the route but they’ll also show the elevation profile of the course. This is incredibly valuable. If your goal is a marathon with net downhill elevation loss, you may want to do a shorter preparatory race that is either net downhill, or features a substantial length that is downhill, to acclimate your body to it. Or, if your goal is a race that involves lots of climbing, you may want to pick a shorter race that features lots of long uphills or sustained elevation gain. Even if you’re not going for a race that has lots of ascent or descent, if you know the elevation profile ahead of time, you’ll have a better sense of where your mile splits will be faster or slower.

The weather is completely out of your hands. See my earlier post about training for that. Obviously the time of year will have something to do with that. But, pick a time of year you’ll be comfortable with. If you loathe going out in temperatures under fifty degrees, it would be better not to pick the “Blizzard Blast 5K” (to my knowledge that name is made up) in January even if the weather in your area is temperate.

For those of you in the Denver metro area or who may travel out here, I’d recommend All-Out Multicourse. They have 10 events with multiple races every year. Their races are fun, they’re always put together well, and they know how to take care of runners. 3W also hosts outstanding races, including Let Freedom Run on July 4th. The Bolder Boulder is large and popular, and there are also excellent smaller events, such as the Taste of Louisville.

Once you’ve selected your race, if you’re aiming for a specific accomplishment (finishing a marathon, getting a certain time in a 5K or 10K) I find it helpful to do a race one to three weeks before my “main” race. It gets you acclimated to racing and how your body will feel. If it goes well, great. If not, then you know what to do differently for your main event. What distance race should you do as your test run? I’ve always followed the rule of thumb that race recovery is one day per mile. So, you wouldn’t want to do a half-marathon one week prior to your main event. Given that the point is to experience a race, a 5K or 10K would work well in many cases. This advice also goes for more seasoned runners.

Once you’ve chosen the race, trained on the proper surface, and have gotten to race day, trust your training and enjoy it.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): Gingerade Gu: I’m not exactly sure what “Gingerade” is–it sounds like a bad flavor of punch from a reception–but for the Gu it’s a gentle flavor, not offensive in any way, and it gives you the energy you need. If anyone knows what Gingerade is supposed to taste like, let me know and I’ll be glad to do a follow-up review.

Answer to the joke above? Because the hamburger was fast food. For runners with kids, how to pack a “Bob” or running stroller next time. And, Badwater is coming.

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Summer running…

Untamed running. It’s the first day of summer and true to my untamed running nature, I run in hot weather. Maybe it’s the challenge, maybe it’s the enjoyment, or a combination of the two. This post will describe how I prepare myself before, handle the heat during, and recover from, a hot-weather run. (I will emphasize that hot-weather running is not for everyone and these methods have worked for me. Run in hot weather at your own risk.)

Through my teens and early twenties, I never carried water or any other liquid for a run shorter than 15 miles. Now, following an incident several years ago where I ran in hot weather and got sick, I’ve changed my routine. I’ll carry liquids for anything ten miles or over and, depending on the temperature, I’ll take it on shorter runs. When I got sick, it was most likely improper recovery from the run and then being out in the sun the rest of the day. However, I missed a day of work and a few days of running and therefore am much more proactive during my hot-weather running.

For a recent distance run when it was in the mid-90s, I did several things to counteract the heat. The night prior, I froze a bottle of Gatorade to take with me and chilled another one to pour into my insulated water bottle. The evening before and the morning of, I drank extra water.  An hour before the run, I soaked a bandanna in water, put it in a plastic sandwich bag, and stuck it in the freezer. When I was getting dressed to run there were several items I conscientiously chose to help with sun/heat protection. I put on a white t-shirt and white hat, then liberally applied sunscreen to my arms, neck, and face. (I’ve also used a long-sleeved white shirt instead of sunscreen.) I deliberately wore very thin socks, and of course sunglasses. My final bit of preparation was to put my chilled Gatorade on my Camelbak belt, with the the now-frozen bandanna (still in the bag) in the zippered pocket. The frozen Gatorade went into a hand-held bottle holder.

My average training pace tends to be in the 7:15-7:30/mile range. When the temperature gets into the mid-90s, I may keep this pace though for a distance run, I’ll usually back off a little. Regardless of the pace, to keep myself feeling as well as possible once I’m on the hot-weather run, I’ll take several sips of Gatorade every mile starting at mile one. As the run goes on, I may take longer drinks beyond sips. This may be overdoing it but the idea is to never let my body get too depleted. This seems obvious but you’d be surprised how easy it is to think “I feel fine” and then turn an ugly corner and struggle the rest of the way.

Around half-way through my run, the Gatorade that started out as cool had turned warm. I switched to the frozen bottle which was still cold. Fortunately, it stayed cold the rest of the way. (I’ve found that hard-frozen Gatorade can stay frozen and then cold for a good-long while.)

About two-thirds of the way through the run, I got out the wet bandanna which was still cold and tied it around my neck. I’ve also started with a wet bandanna and taken it off later. Both ways worked.

By the time I returned to my house, I had managed to keep my pace at under 8 minutes/mile–7:55-ish. Nothing supersonic but given the conditions, I was okay with it. Then, the cool-down routine began. While it may be tempting to guzzle a lot of cold water or sports drink, I tend to go with room temperature fluids first, then switch over to cold ones later. I popped the nozzle open of what had been refrigerated Gatorade and a bunch of it geysered out on me. I drank the rest and it had gotten so hot that it was like taking down Gatorade Green Apple soup. Prior to the run, I had made a quart of lemonade and left it at room temperature. I sat in the shade and drank that. Eventually, I switched over to cold water and drank that inside while stretching.

The last several times I’ve run in hot weather (including a 15 miler where I did not bring enough fluids–luckily my route took me by a rec center where I could go in and refill the one bottle I did have) I’ll wonder how well I’m managing it. I mentioned that my fluid intake may be a little over the top, and it may be that my entire routine may not be necessary. On the other hand, I’ve felt good after my last hot weather runs, including the 15-miler, and have been able to run the next day.

You don’t want to go too over the top with unnecessary preparation or induce hyponatremia, but it’s also no fun to end up sick. Know your body, respect the heat, prepare well.

Running food review of the week: (note–gels, bars, chews, and other items affect everyone differently. Try them on a short run before using them for a key training run or race): In the spirit of Gatorade Fierce Green Apple soup, I’ll review Gatorade Fierce Green Apple as it tastes either at room temperature or chilled. It’s like drinking a green apple Jolly Rancher. It’s that awesome. I enjoy it both before, during, and after the run. It’s refreshing and doesn’t create any GI issues for me. I tend to like the Fierce line and will discuss the nuances of their other flavors in future posts.

How to pick a race/event next time…