The Delaware Marathon this past spring was a good race for me. For a bunch of reasons.
It took place in Wilmington on April 28 on a cloudy and cool day. It’s not a big race, particularly for one that’s been running for a few years and is so accessible. For someone like me who’s accustomed to small races—hundreds of entrants, rather than thousands—it was familiar.
My main race goals were typical for me—run negative splits, establish a new personal record, make a good social connection with a new friend.
I successfully ran the negative splits aided by the kind of confusion that can happen when so much of your energy is going toward moving your body at the expense of your mind.
I’d already planned my pacing based both on my training and on other recent marathon efforts. All that suggested I could average 8:48 min/mile (8.8 to be weird) by running the first quarter at 09:06 (9.1), then dropping 12 minutes/mile (0.2) with each quarter to finish at 8:30 (8.5). I’d never actually run a race with quite that progression but I’ve done some relatively close efforts with even- and negative-split pacing. And I’ve run a final quarter at 8:12 (8.2). Of course the trick is putting it all together in one effort.
I had 2 ways to monitor my pace—my dumb (vs. smart) digital watch together with split times on my smart phone’s lock screen and the running app Strava. The problem was that between the 2 the watch said I was going too slow and Strava said I was going too fast. Unable to process where the discrepancy lay, I paid attention to Strava and forced myself to go slower. I gave in to the conflicting information and started picking up the pace during the 2nd quarter. It was only at the ½ marathon mark that I realized Strava had my distance at 13.8 miles, instead of 13.1, which meant that I was now significantly slower than my target time and it was now past time to pick it up.
People sometimes say you can never make up time during a race. DE may have proved that point. I ran a considerably faster 3rd quarter which may have worn me out for a slower 4th quarter. I ended up running 5 minutes slower than my PR, but I still finished my 4th best marathon out of 15 with an admirable 3:54:50. I also negatively split the first 3 quarters and the first half. I ended up pacing my quarters thus, respectively: 9:36, 9:00, 8:30, and 8:48 (9.6, 9.0, 8.5, and 8.8).
I did meet my social goal. Since I’m generally picking up my pace through a race while other people are slowing down, it’s not that easy to find someone I’ll be next to long enough to have a conversation. Yeah, sure, it’s also not that easy to talk while you’re running fast, but doing training runs with a running group helps. Anyway, it does usually happen in a race, even if not in ways I expect.
Here’s how it happened in DE. At mile 20 I heard footfall approaching me from behind. Since DE hosts relay teams, I thought it could have been a fresh relay runner. As she passed, I could see she wasn’t wearing a relay bib. Her singlet said: ‘It’s my birthday! I’m 30!’ I yelled, “You’re running awesome!” She smiled and thanked me appreciatively…kept up her pace, opening up a lead with amazing speed. I had no hope of staying with her.
I never saw her finish, because she never slowed down. My wife congratulated me at the finish line (small race, right?). I told her I had to congratulate the birthday girl who she’d also seen and we found her surrounded by an entire cheer squad. “Birthday girl! You did awesome! How much did you negative split by?” Though she wasn’t even sure she did, someone who could have been a sister jumped in, “10 minutes!” It was an amazing performance that offset the disappointment (mild!) of not running a PR and but still helped me achieve my other race goals.
(Late note.) And how about this: She’s from Philadelphia and we have a common Facebook friend! I’m messaging her as I finish this post.
I did say it was a good race for me.
-CtCloser (Calvinthe), "Negative split or positive splat"
Text: Calvin Wang, CC BY-NC-SA 4.0. Photo: Barbara Wang, CC BY-NC-SA 4.0.
By Calvin W.A month ago, I had to miss the usual Wednesday night Growlers Group Run from the store because I was in Chicago. Upon my return I learned that BD (Big Dave) had brought his 2 young’uns, Rowan (9) and Maren (7) who each ran some 3.5 miles (See “JRC Growlers Group Run Weds, 6:30 p.m. run, 5/15/2019” email and cross-posted Facebook GGR Group post).
Bless my soul, they showed up again this past Wednesday and here are some of the thoughts that issued from their presence.
To start, Dharma Running’s Eric led us in a standing loving-kindness meditation for Global Running Day. (For the month of June, Dharma Running is changing its Mindful Monday to Watchful Wednesday and joining the Growlers.) We devoted a few minutes of compassionate thoughts about people who are easy to love consecutively to people who elicit neutral emotions. Normally this metta meditation would go the next step to transferring those thoughts to people who aren’t so easy to love thereby helping to cultivate compassion everywhere, but we were going easy for the night. (Presumably we’ll go to the next step in future runs lest we become merely quasi-compassionate people.)
I toyed with the idea of a cartoon character first. (I’ve always liked Berke Breathed’s Bloom County cartoon eyes. Additional aside: Though an academic librarian now, I also have previous training in visual art—medical illustration, specifically.) The idea of the letters as pavement were there from the start. I designed my own typeface with a density that emphasized blackness. The character still has some potential, but it felt like we need something a little more elemental. The growler still needed to be there somehow and the idea of it becoming part or the name itself materialized.
Don’t laugh (Kate did, at least to herself) but I use PowerPoint a lot for graphic work. Librarians don’t have much call for Adobe Illustrator, so I don’t have it. And you can do amazing things with its curve-drawing function once I figured out how to tweak individual points and their splines. A few clicks for the profile, a vertical flip for the other side, a couple of extra shapes, and voila! A growler for an o. With input from Drew, Keith (the store manager), and Kate (an interior designer), I jazzed it up with a shoeprint featuring the Monotype Corsiva J from the store’s logo. (Okay, I actually ignored their suggestion to ditch the J. I’ll take the hit if you agree. I’m a big man. Figuratively.) The dashed lines cemented the pavement imagery and the Jenkintown Running Store logo the parentage. The one recommendation I did accept from the peanut gallery was to find a more open, readable typeface. Enter Impact which took the place of mine perfectly and I have no misgivings whatsoever. None. At all. Really. >snork<
The TM gives our new logo authority. It’s legit even though it’s not registered. That would be a Ⓡ. (I teach a course on intellectual property.) Finally, with store owner Joe’s blessing the logo became a thing! And we’ve now jumped off the cliff too. Safe even, cushioned by the bodies of those who leapt before us. Let’s make a million selling merch!
-CtCloser (Calvinthe), "Negative split or positive splat"
Text and graphics: Calvin Wang, CC BY-NC-SA 4.0
By Calvin W.As a competitive long-distance runner, you’re constantly trying to ride the fine line between running as fast as your body will permit in a given speed-based effort and bombing out by going too hard. When you’re training for an event, you might not always be working on speed—conditioning your body to tolerate long distances doesn’t generally require speed work—but doing so is an important part of training. Efforts like interval training and tempo work are speed- based and a runner does improve by working on faster. In a race like a marathon, there are times to hold back, but overall you’re hovering around a point that is as fast as you can tolerate, as long as you don’t crash. Makes sense to me.
Most people run slower during the second half of a race than the first. Any race that provides interval times will demonstrate that. Consider Chasing the Unicorn in Bucks County, PA. The vast majority of competitors, including the elite runners go out faster during the first half than the second. Maybe some people plan to do that but others go out feeling good and pushing too hard just to start hitting their limits during the second half, hence they’re forced to slow down a little. It’s called positive splitting because the difference between the times of their two halves, second half minus first half, is a positive number. If you’re trying to speed up throughout a race effort, that’s bad. (I know. It’s a little confusing that a positive number could be negative.) When I first started running in 2011, I was always positive splitting: that’s the way my training went and that’s the way my races went. Then came the 2014 Winter Olympics in Sochi, Russia.
Apolo Anton Ohno was favored to become the most medaled Olympian in history. As an Asian watching an athlete of mixed-Asian descent I was pretty excited about his success. But I was also watching his race strategy because I’d already been aware that many racers actually work on negative splitting: they go easy enough to save energy to be in position to win the race, but not so fast that lose energy before they finish. Watch a high-level long-distance competitive effort and you’ll see racers looking pretty relaxed at the beginning of the race and really going all out at the end. And that’s what I saw every time I watched Ohno racing. Even if it meant that he wasn’t going to come in first in a preliminary heat, he would be racing easy. Then he’d turn on just enough heat to qualify for the final and save enough energy to win that race. Using him as inspiration, I started working on negative splitting both my training runs and my races. I have little trouble, now, running negative-split training efforts. That’s positive.
I have more trouble negative splitting during races. It seems that it’s easy to misjudge the fine line between going fast enough to achieve a personal record (PR), especially after a well-managed taper, and going too fast to sustain and crashing. Failing to fuel properly can result in carb-crashing which results in a very positive split. That’s negative. The trick is to gauge the necessary level just right to be able to sustain a first-half effort that permits a nice fast finish. In my 2 best marathons, I was passing people left and right as I closed in on the finish line. People said things like “Pedal to the medal!” of “Negative split!” as I passed them who were looked like they were seriously positively splitting. Negative.
The last time I posted to this blog (4/12/2018), I had my fingers crossed for a negative split and a PR. Neither happened. The taper had me feeling well rested and I went out much faster than was sustainable on average. I blew it and lost all my steam. Once you use up all your carbohydrate stores, you can’t recover it and you have to slow down. A lot.
With that race in mind, I ran another one. For that I kept forcing my speed slower than I felt I was able, to a point just below what I thought my average speed should be for the entire race based on my training. This time it paid off. I both negative split, finishing strong, and I missed my PR by a mere 25 seconds. Considering that I wasn’t trying to PR, that was a great effort.
With both races in mind, I trained hard to increase my speed and smash my PR with a super-fast effort. And I failed again. Same story: My taper had me feeling like I could sprint the whole way and I didn’t listen to my brain telling me that I simply hadn’t trained hard enough to maintain that pace throughout the race.
Maybe for elite athletes like Apolo Anton Ohno it’s easier to know limits and pace more thoughtfully, maybe they don’t always win, but they compete consistently. For me it will always be a sloppy balancing act, sometimes achieving spectacularly and sometimes bombing abysmally.
Still, even abysmal can be a success. I was conditioned enough for my last race that, despite dropping my pace by 2 minutes per mile in the second half for a very negative positive split, I still finished 15 minutes faster than my last bombed effort. That’s positive!
-CtCloser (Calvinthe), "Negative split or positive splat"
Calvin Wang, CC BY-NC-SA 4.0
By Eric W.
Dharma Running is a work in progress of more than 30 years. I started reading books about Buddhism and meditation as a teenager, and had my first formal instruction in Zen in 1994. It wasn’t until after graduate school at Naropa University in Boulder that I got into running, but the timing was perfect as I’d spent the last three years studying Tibetan Buddhism and deepening my meditation practice. “Mindful running” came naturally to me, even if nobody was calling it that at the time.
I should stop here for a minute and point out that nobody can be mindful all the time (well maybe the Buddha and the Dalai Lama, but I don’t believe either of them is much of a runner). Over my running “career”, I’ve had miles, marathons, and even months when I’ve left the meditation stuff behind. Everyone needs to pop in the earbuds and zone out to the Who, the Ramones, or the Beastie Boys (I am a child of the 70s and 80s) once in awhile. But becoming more mindful in daily life can help you know when it’s ok to tune out and when it’s important to tune back in to the body and mind.
Over the last ten years I’ve continued to experiment with combining meditation practice with my running, and have seen success in achieving my goals – qualifying for and running the Boston Marathon, hitting new PRs in 5ks, and branching out into ultras with a 50k and 50 mile race in 2018. The results I’ve had are what led me to get my coaching certification from the Road Runners Club of America and launch Dharma Running. I’m excited to do what I can to inspire others to run, to practice mindfulness, and to find and spread joy!
By Alex H.The training that goes in to a marathon is an accomplishment in itself, and we as runners want to ensure we give ourselves the best chance to succeed on race day. That means taking care of the little things leading up to race day and listening to our bodies leading up to the big day. The tiring long runs and muscle-burning intervals are necessary to make it to the line ready to go, but just as important is your strategy during the race! Sure, applying a proper layer of body glide is a great idea, and wearing the appropriate amount of clothing for the forecast is a must, but for the sake of this blog, I am referring to proper nutrition and hydration, and also proper pacing.
The energy demands on the body during a marathon make taking in calories and fluids absolutely essential. If you have trained with a specific pace you are targeting as your goal marathon pace, this pace should roughly correlate to your aerobic threshold, which is how fast the body can run while using fat as the main fuel source. Once twenty miles are covered at this pace, the body will hit the dreaded “wall” unless proper fueling is utilized. Some sort of gel, whether GU, Honey Stinger, Powerbar, or any other brand, with some slow burning calories and amino acids should do the trick. Practicing taking a gel every few miles in training will help you find a strategy that makes you feel adequately fueled and energized.
Additionally, taking in fluids is very important no matter if it is a cold or hot day. Do not make the mistake, however, of loading up on water like a camel! We cannot store that much water without having to use the restroom, so to avoid cramping and discomfort on race day, practice a strategy on your long runs that leaves you hydrated going in to the race, but ready to take in some sips of water, Nuun, or Gatorade every few miles. If you have trouble taking gels, you can try practicing with electrolyte blends that you simply mix in water which supply you with a similar level of electrolytes, carbohydrates, and calories as gels, but you can sip instead of suck down!
Now that you have found a fueling strategy that works for you and are ready to optimize your race day with proper nutrition, do not forget that proper pacing cannot be stressed enough! To circle back for a minute and revisit the topic about having 20 miles worth of energy at marathon pace stored in our bodies, that corresponds to our aerobic threshold. If we take the beginning of the race too fast, our bodies burn through that energy storage too quickly, and it is very tough to recover from! The most efficient way to run a marathon is evenly paced, which means every mile is very similar in pace. This pace will feel rather easy in the beginning stages and becoming increasingly difficult with every passing mile. Even pacing is not the only positive option, and many runners, including myself, prefer negative splits. Negative splitting races will leave you feeling better for longer, and although you may feel like you are holding back too much in the early stages, at mile 20 you will thank yourself! Every world record over the one mile distance has been set with a negative split pacing strategy, so coming back faster seems to be a good strategy based on the history of the sport!
The marathon is a tricky task, because worrying about gu gel’s, bathroom stops, not missing your mouth at Gatorade stations, and not hitting “the wall” does not prove to be so important in shorter races. Sure, taking the first two miles of your 5k way too fast is not a great idea, but having just over a mile to pay for your fast start is nothing compared to setting a 5k pr your first 5k of the marathon, and having 23 miles to go! Be smart, practice what you will do on race day, and nail your strategy beforehand so race day goes as smoothly as possible.
By Alex H.It is now the homestretch of Philly Marathon training, and the work has been done! Within the last 3 weeks of your goal race, your body is not going to make any new major adaptations that will help you on race day. You can sit back and take solace in the fact you have worked hard and are ready for the day you have been training for the last few months. But do not fall in to the trap of resting too soon and losing out on the fitness you have worked so hard for. Instead, follow this taper plan to get the most out of your hard work!
It is generally agreed upon that your longest and fastest long run will take place three weeks out from your goal race, give or take. If you have been working up to a 22 miler, for example, and your race was on the 4th Sunday of the month, you would run that 22 miler on the 1st Sunday of the month. That will lead you right into your first week of the taper. That first taper week, the mileage should cut back volume about 10% from your highest weeks. This reduction will come from a mixture of your easy days and your long run. The goal is to allow the body to begin to absorb the training, but because the marathon is almost 100 percent aerobic, you don’t want to strip too much of your mileage when you are not racing for another few weeks.
The second week of the taper, the mileage will cut another 10%, so if you had been holding 40 miles per week, your first taper week would be about 36 and your second taper week would be about 32. Additionally, this week is when you want to strip some intensity from your workouts. If your go to sessions have been marathon paced tempos and you were hanging around 8 miles at marathon pace for your workouts, try two sets of four miles at marathon pace, or maybe even two sets of 3 miles at marathon pace, and one set of two miles at marathon pace. Make sure the workouts are still focusing on marathon pace, though, as you do not want to run some fast 400 repeats at 5k pace to “feel quick.” This is a common mistake runners make. The goal is to feel quick and get some turnover work in, but ideally an athlete will focus on just marathon pace for the weeks leading up to a marathon and running at 5k pace will tap into a completely different energy system your body hasn’t used for a while. Remember when I said you are not going to be making any new adaptations these last few weeks? Running at 5k pace is a new stressor that you don’t want to try too close to the race!
That third taper week, starting the Monday of your marathon, strip mileage by another 20%. Going off our 40 miles per week scenario, this week would be 24 miles. Make sure to also “front load” your week, where you run most of your mileage the first few days of the week and are just doing some easy jogs the days before the race. Your last workout should be three or four days out from the race and should just be a workout to have the body feel good and stay in a rhythm. You might ask why you would even do a workout this week, and I understand that thought process. However, the body has been in a rhythm for months and our bodies crave that consistency. Something like 3 to 4 miles at marathon pace should feel very easy and do the trick!
The last three weeks are essentially just going through the motions and trying not to get sick or injured. We don’t want to do to little and lose fitness while also having our metabolic system thrown off from a drastic reduction of activity, but we are not trying to create more fitness. The best things you can do for yourself are to sleep well, eat well, wash your hands, think good thoughts, and enjoy the ending of a long and rewarding process.
By Alex H.Consistently working towards a goal is the best way to continue to improve. It makes sense, right? Making a conscious effort to get better at a task, day in and day out, will leave an individual a bit closer to their end goal each and every day. In running terms, every day we run, we grow stronger than we were before, and close in on our goals. But, as any runner can relate to, injuries often leave us sidelined from the activity we love. Many runners start franticly trying to self-diagnose injuries on the internet, before ending up at the doctor with a diagnosis they wish they could have prevented. Throughout the weeks and months of long miles and hard intervals, injuries are bound to show up here and there, but instead of rehab, I want to take a moment to talk about prehab.
Prehab is essentially the process of preventing injuries before they start. You can think of it as callousing your body to the rigors of running. Often, when a physical therapist instructs a patient exercises to help strengthen a damaged tendon, ligament, or muscle head, the same exercises could be used before the injury occurred to further strengthen that same area. For example, resistance band walks are great for rehabbing hip injuries, but they are also a great exercise to perform a few times a week when healthy to strengthen your hips and help prevent injuries.
In addition to resistance bands, tennis or lacrosse balls and foam rollers are great tools to use to help increase strength and flexibility. Even an old set of marbles can be put to great use to help you avoid injury! Resistance bands can be tied around a bed post or the leg of a table and used to strengthen the feet and ankles. They can also be wrapped around the hips to isolate the glutes and hamstrings. Tennis and lacrosse balls are great at targeting pressure points and tight areas. Foam rollers are great tools to help loosen and release tight fascia, or web of muscle, in larger muscle heads, like quads, calves, and hamstrings. Marbles are great for rolling out your arches, or dumping on the ground and picking up barefoot one by one. The small muscles under your feet will thank you!
If you’re wondering how can you add these exercises to your routine, the answers are much easier than you might think. Foam rolling for as little as five minutes before a run will help bring oxygen rich blood to your muscles and increase flexibility as part of an active warmup. Using a resistance band to warm up the hips and glutes works great too, or you can implement band work post-run for a challenging strength workout once your body is already fatigued. Taking your stretch rope and holding a stretch for thirty seconds helps loosen up tight muscles post run, and tying it around a bed post and doing ankle circles while watching tv is a great way to get stronger and more flexible without having to clear out extra time in your schedule. If you truly want to help your body become stronger and more flexible, the tools are there for the taking and you can find simple solutions to make yourself and healthier and more complete runner!
By Alex H.
If you ask 100 coaches how to train an athlete for the marathon, you’ll likely find 100 different answers. Some will give you some arbitrary number of mileage that any athlete needs to run to complete the distance. Others will tell you specific speed sessions that are sure to get an athlete to run a specific time. But only the special ones are humble enough to admit that there are many different ways to go about marathon training.
The cliche goes “the secret is that there is no secret.” Individuals looking for a workout or a long run distance that will make a giant difference in their training are wasting mental energy that they could be using to focus on whatever plan it is that they are following. Among the mass of information and studies that are available to anyone looking to race the marathon, the key principles of training remain constant.
It is a known fact that stress plus rest equals growth. Applying this to training, we must load the body with a new stressor and break down our aerobic and muscular systems in order for them to adapt and grow stronger. If we do not stress our bodies past their previous limits or thresholds, then they will not break down and in turn will not rebuild to be stronger than before. But even if we do work very hard, if rest and recovery are not adequate, then an individual will wind up over-trained or even worse, injured! So what should the focus of marathon training be? What does all of this even mean? Let me break it down by sharing what a timetable of marathon training looks like.
The Global Period is the time when an athlete is over 3 months out from their goal marathon. During this time, the focus is on building an aerobic base to create a foundation for later training. Training should consist of easy mileage, but also short sprints and long hills. Essentially, this time period is for building up maximum speed and overall aerobic capacity.
One to three months out from the goal race is what should be referred to as the Special Period. During this time, the long run should increase in length and begin to increase in pace. The paces to focus on during workouts around this time are those slightly faster and slightly slower than goal marathon pace. I would recommend keeping workout paces within 5-10% of goal marathon pace. For example, if your goal marathon pace is 8 minutes per mile, then key paces during this time would be 7:12 per mile and 8:48 per mile (8 minutes=480 seconds, so 10% of 480 is 48 seconds, and therefore 712-848 would be within 10%). These paces are going to help build your aerobic power and aerobic endurance without taxing you too much.
Within one month of the marathon is the Specific Period. During this time, all key workouts should focus on feeling comfortable at marathon pace. Between 97% and 103% of goal pace are the rhythms to be focused on during that last month. Many athletes make the mistake of trying to run fast 400s two weeks before the race, or 200s at mile pace to feel “sharp and quick.” The problem here is that during marathon training, your body is trying to focus on being smooth and efficient at marathon pace, and running short and fast when you haven’t been training at those paces can really throw the body off and set us back a bit.
Like I said to start this post, different coaches and training plans will prescribe many different types of workouts and long run distances and weekly mileage plans. It all depends on what an athlete’s goals are and what they have previously done and can handle. What is commonly agreed upon is that the further out an athlete is from the race, the further away from marathon pace they can train. As the race nears, our best bet is to buckle down on that goal pace or goal effort and trust what we’ve done to get to this point!
By Alex H.
Fall is the best time to run. This is obviously just an opinion, but it is an opinion I will fight tooth and nail to defend. Early spring is a close second, but nothing can compare to the time of year when leaves start falling, the air is crisp but not cold, and heat and humidity slowly fade away like a weight lifted off your shoulders (or chest, really). It is no coincidence that fall also happens to be the biggest marathon season.
Once the summer heat breaks, runners of all ages and experiences trade in their speed intervals and summer track spikes for their soft and forgiving long run shoes to log the fall miles. Whether your goal is to finish your first marathon, qualify for Boston, make the Olympic trials, or anywhere in between, there are a slew of options to choose from to relieve the marathon itch.
Taking place in October, The Chicago Marathon is a flat and fast destination race that will have you lining up with some of the fastest professionals in the world. A bit closer to home, the New York City Marathon is world famous for its beautiful course around the bustling streets of NYC, and the prestigious Philadelphia Marathon in our own backyard is an increasingly popular and exciting event in late November just before Thanksgiving. I have never ran the Philadelphia Marathon, but I’ve run the half, and having a Thanksgiving meal to eat the week after Philadelphia Marathon weekend is something great to look forward to! The list of big fall marathons continues into December, when the US Championships take place in California at the California International Marathon. Temperatures average 42 degrees with little to no wind on this point to point course from Folsom to Sacramento. Some of you reading this might think that 42 is a bit chilly to run. I personally have run 3 marathons, and the most enjoyable by a long shot was the Houston Marathon where temperatures were in the upper 30s!
The magic of the marathon is something that I could never truly grasp until I ran one for myself. Just like leaves and snowflakes, no two marathons are alike. They offer big time amenities, small town feelings, and everything in between. My best advice would be to get on a training plan at the end of the summer and enjoy the fall season to train and race! Possibly the best part of training and racing for a fall marathon is that when you finish up, the holiday season is right around the corner, and it is time to relax and recover from hard months of training with family, friends, and food. Good luck during your fall marathon build-ups and races, everyone!
By Mike T.
So what does Aretha Franklin have to do with running? Back in the 80s, there were 4 of us in the Marine Corps that were running 5Ks at around 24 minutes or so. For a bunch of 20 somethings in the military, that was hardly studly, much less competitive. So on a whim, we decided to see how fast we could get, never realizing how much our friendships and lives would be influenced by that decision.
We were all members of 8th and I’s D&B Company at Marine Barracks, Washington D.C. When we told guys from other companies about our goal, we got laughed at and in the usual Marine Corps manner were given a big ration of you know what for our idea.
One of the first times we hit the road towards our goal, one of us started singing Aretha’s R-E-S-P-E-C-T and it grew from there. We had none and had to earn it. Farmer, Toeller, Dolan, Blache, and Tatman, otherwise known as Andy, Ricky, Billy, Herbie and Mikey or as The Farmer, Tell, B.D, Fire and Ghost got down to the business at hand. The only one with really running chops was Farmer who had already placed in the top 50 at the Marine Corps marathon. He tried to offer some coaching advice but we mostly ignored it, laughed at him and gave him a big ration of you know what.
So we ran. In sandstorms in Arizona, in a hurricane in the Carolinas, in flood conditions in the Bahamas, doing hillwork in parking garages in the flatlands of Texas, on the beaches in Virginia, the Mall in DC, at 6 in the morning after closing the bars at 2, away from the police when we were caught sunbathing outside the Capital building in speedos and saw our times drop from 24s to 19s to 17s to 16s to 15s and had a great time doing it.
Along the way, “Respect” was still sung but now we had moved on to the line “What you want, baby, I got it.” We were cocky, young, invincible, competitive: everything we loved and everything guys who weren’t in the Marine Corps hated. We found that without really trying we had earned the R-E-S-P-E-C-T from not only the other Marines at 8th & I but from a lot of other people as well.
As near as I know, we all still run. We all remember placing 1, 2, 3, 4, 6 at the Cherry Blossom 2 mile race in DC and running the Stroh’s Run for Liberty after drinking Stroh’s until 2 in the morning the day of the race. Most importantly, we all still R-E-S-P-E-C-T each other. So as Aretha would say “Sock it to me, sock it to me, sock it to me.” Get out there and run.
By Eric W.
Running is one of the healthiest ways to stay in shape or lose a few pounds. It’s also great for cardiovascular health. While it’s always great to run on a designated jogging path, sometimes it’s impossible to avoid traffic and pedestrians on a run, especially if you run into work. Here are some top ways to stay visible on your next run:
1. Wear a Vest You’ll want to wear at least one article of highly visible clothing every time you run alongside traffic. In the daylight, this usually means something florescent, like bright green or yellow clothing.
If you’re running at night, opt for something reflective so you’ll stand out against a car’s headlights. Reflective shoes or tape on your legs is often a good idea because a car’s headlights won’t reach very high on your body from afar. If you’re not in the market for new shoes, simply wearing a reflective and florescent vest will knock out two birds with one stone.
2. Run Against Traffic It’s common advice to run against traffic. Most claim this will give motorists more time to slow down if they see you, but the real reason you want to run against traffic is it gives you some extra time to duck out of the way if a reckless motorist approaches. A couple of seconds is all you need to get off the road and out of the way if there’s no good shoulder or running trail for you to stay on.
3. Bring a Flashlight Flashlights are great for a few reasons. First, it’s very easy to see from a distance, so it will help everyone else on the road see you approaching. Secondly, uneven and cracked sidewalks are the top reason for injuries among pedestrians. If you can’t see the road you’re running on, you’re in far more danger than running next to a car. If you’d rather keep your hands free while running, you can always opt for the less fashionable (but very effective) headlamp.
4. Follow Traffic Laws If you’re running on the road you should abide by all traffic laws a motorist does, including coming to a complete stop at stop signs. Why is this important? It’ll give you an extra second to see if any cars are approaching, but it will also give motorists more time to see you at an intersection. You’re significantly smaller than cars and subsequent ally harder to see. A motorist rolling through a stop sign may not see any other vehicles, but could accidentally run directly into you instead.
5. Run in a Group! Two runners are always more visible than one. When running in a group you’ll (usually) be given a lot more space than you would alone, so you’re safer than running alone, particularly at night. Running in a group also gives you the added benefits of accountability partners for sticking with your exercise routine. You may even find that you run faster and longer in a group than you would alone!
This article was provided by www.personalinjury-law.com, an organization dedicated to providing the public with information about personal injury and safety information. Nothing in this article should be construed as legal advice, and it is intended for informational use only. Be sure to review your local ordinances to ensure you run safe and legally.
By Alex H.
Change. The word change even SOUNDS uncomfortable. As humans, we are creatures of habit. You probably don’t have to think too hard to come up with someone you know who orders the same thing every time you go out to eat with them, listens to the same few songs on repeat, or buys the same pair of running shoes year after year. It is not a bad thing by any means to find out what works for you and stick with it, but how can we truly adapt and grow without switching up our routines? How do we know that something out there is not better than what we are so comfortable with? As you can probably tell by now, I made a big change.
I’ve been coaching myself for the past 6 months and it has been driving me crazy. Sure, I help coach college runners, and have studied the science and art of coaching distance runners for longer than I can remember. Yes, I’ve taken pride in being the friend that people ask for advice on how to lower their 5k time, or what exercises to do to help strengthen a weak muscle that is leading to a nagging injury. I enjoy helping others reach their goals, and when someone instills their trust in me, it makes the process so much easier. But when I must put that same trust in myself, I question everything I think I know about this sport. Apparently, I am not alone. I have spoken to other coaches who have taken a crack at getting themselves to run fast, and they either end up going crazy picking workouts and mileage goals or get injured from pushing themselves too hard. In my situation, I was one step away from going crazy and quite possibly a single step away from injuring myself. I got much too used to riding that fine line between healthy and broken. I had to make a change, so I could focus on doing the work, and not creating the work.
The process of finding someone to write my workouts did not take long, and for that I am grateful. Matt Gosselin, Assistant Track and Cross-Country coach at Lasalle University, was an easy choice for me. At only 27 years old, he has already coached at three universities. In addition to his Lasalle position, Matt has coached at Binghamton University and the University of Pennsylvania. He has trained athletes from the 800 to the marathon, and those athletes have flourished to NCAA All-American performances, sub 4-minute miles, and sub 2:25 marathons. Matt also works as a coach at Pinnacle Performance, an elite training program for youth athletes, which partners with our very own Jenkintown Running Company.
The sport of distance running requires so much focus, and now I can spend all my mental energy on the workouts themselves, rather than creating them AND getting prepared mentally to attack them. I am fully aware that to reach my goals in this sport, I am going to have to keep making positive changes. That first change was taking three days off from running. If you know me well, you know this was a big step. I had only taken five days off from running in three years and became accustomed to 125 miles a week. Yes, it was difficult for me to realize I needed to rest a few days, but I now see sometimes we must take a step backwards to take a giant leap forward.
The type of running I will be doing is very new to me. We are building mileage slowly (which is far from what I am used to) but doing more purposeful training. Matt has created a six-month block which targets a fall marathon, and each day, week, and month is written so I can be my strongest when it is time to race. Although Matt is now the brains behind my training and will be doing the thinking and planning for me, that does not mean the workouts will sting less, or that going for a second run after a long day will take any less willpower. I still must do the work. I will be trying new things and taking new approaches to training, but I trust Matt, and any new changes the future will bring.
By Alex H.
I am having trouble properly choosing a direction for the recap of my 2018 Boston Marathon experience, but I will dive right into the day and help anyone reading this get a better experience of the carnage they saw on their TV broadcasts.
Heading into this race, I was the most confident I had ever been in my training and racing abilities as a marathoner. The mileage was higher, the long runs were longer and much faster, and the workouts were longer and more specific. That being said, with 30 mph headwinds and driving rain pellets, mixed with a 25 degree real feel, it was anyone’s day! I planned to take full advantage of the “anything can happen in these conditions” mentality I took with me to the line. As the gun went off, I established myself well and found a pack that was running a pace I have mastered over and over again in practice. Through the first few miles, my main objective was to stay keep pace with these complete strangers that I was sharing a life changing experience with. The pack mentality always helps a runner in such a long race, and on a day as windy as Monday, having people to break up the wind with was highly advantageous. Between miles 3 and 8, I moved from around 60th to 40th and eventually into the mid 30s. I was running with rhythm and poise, and trusting the weeks, months, and years of work that went into the preparation moments like these. I saw sponsored professionals that I recognized falling back closer and closer to my grasp. This is when I will share with you all that the feeling I got from confidently moving up towards elite territory was euphoric and I do not regret trusting the fitness I know I have worked so hard for. Through 10 miles, I truly thought it was going to be my day. And then things went south. By mile 11, a switch flipped, and I went from feeling smooth to feeling lethargic in a few steps. My hands were too numb to open my fueling packets (containing necessary calories for optimum marathon performance), and around mile 12 and 13 I started losing mental clarity and the awareness of my surroundings. I usually will take in at least 100 calories every 5 miles of a marathon, but could not take any nutrition after mile 10. The feelings of disorientation and confusion only heightened as I began to fade off of my pack. By mile 16, when the famous Newton Hills began, I was staring at my shoes instead of looking up to prevent dizziness and help keep balance. The latter parts of the race are all a jumbled blur, as my body used all extra energy that I would normally need to race hard, and held onto it to stop the hypothermic conditions I was experiencing from getting worse. At mile 25, a great friend of mine who lives in Boston was holding a sign for me and shouting my name, and that was just enough to get me to look up and drive to the finish. Shortly thereafter, I found myself wheelchaired into the medical tent where I spent the better part of an hour being fed beef broth with a straw and doused with heated blankets.
Directly after the race and until very recently, I considered the day a failure. I ran 12 minutes slower than my marathon PR, and was not able to place as high as I would have liked. It is the first race since college (three years) where I did not run faster than I have every ran before. But what I was able to accomplish is something that I cannot say I have done very often: I took a bold leap in my confidence as a competitor, and got everything out of my mind and body on the day. As an athlete, and really as a human being facing any tough task, our best is all we can ask. One of my good friends sent me my own quote I shared from the last blog post, “failure is only failure if we stop trying,” and that really made me smile. I can look myself in the mirror and say that I ran the best I could on April 16th, 2018 from Hopkinton to Boston, and nobody can take that away from me. In the future, where faster times and brighter days are ahead, I can look back on this day and thank the gritty experience for teaching me my limits and how to push past them. Onward.
By Calvin W.
Marathons are really long races. Long enough that it seems like a good strategy to have a good strategy for running them. And that’s what I’ve tried to do from my very first marathon…have a strategy…even if it hasn’t always been good.
My first marathon was in 2013, Garden Spot Village Marathon, Lancaster County, PA. Back then, fueled by conviction from a JRC Growlers running buddy—Big Dave—that basically anyone can run a sub-4:00 marathon unless they’re walking, I went out at the pace I felt sure I could sustain…and steadily got slower and slower aaaand slower. I finished in 4:24:22. He’s still my running buddy. And he still runs way faster than me.
It took me 2 more races to drop below the 4-hour mark for the first time in 2014. It took me another 2 years running 1-3 races a year to run sub-4:00 consistently.
An element of my success was mastering negative splits in training.
The inspiration began when I started hearing from other runners around me that the key to really good racing was negative splitting--running the second half of a race faster than the first half. The inspiration concretized when I started paying attention to elite athletes.
At the 2014 Winter Olympics, speed skater Apolo Anton Ohno was the rage. Listening to the commentators describing his races, I heard them talk about how athletes like him deliberately keep their pace low enough to conserve energy, but fast enough to remain competitive with the front of the field. And all you had to do was watch their relaxed effort at the beginning of every event compared to their all-out effort at the end to know they consistently negative split.
Since then I’ve gotten good at it. I warm up and run easy during the 1st quarter of every run. Then I start picking up the pace with each successive quarter until I finish. When I look at my personal stats for every race I’ve done since I started training with negative splits, I can see the same tendency—well, not exactly the same, but the first and last quarters are mighty consistent, and the halves are largely unwavering. I’m usually finishing my final quarter around 45 seconds faster than my first.
My marathon PR was at Steamtown 2016 in Scranton, PA. I began the race pacing the entire first half 9.0 and finished the last mile doing 8.0. (N.b. I calculate pace in decimal minutes rather than minutes-seconds. I’m weird that way.) In fact, I can consistently finish my final mile pacing a full minute faster than my first quarter.
Quiet Man Tom (Shawmont Running Club) recently said to me, I don’t understand why you don’t have faster marathon times when you can finish so fast. He’s not the only person to think something like that. Here’s what none other than Hal Higdon has to say: “Nobody runs 1 to 2 minutes per mile faster in the last few miles unless they have run the earlier miles way too slow. You need to learn how to pace yourself better” (Higdon). Now, who am I to contradict Hal Higdon?
Well I’d like to contradict Hal Higdon. Maybe no one does…unless they train that way.
Garden Spot Village Marathon is a hilly race and prides itself at being so. It also holds a special place in my heart because it was my first marathon. I didn’t quite know how hilly, but given that it was a local, spring race, I don’t think it would have mattered much. I was going to do it no matter what. Because of its sentimental value to me, it remains the only race that I’ve ever run more than twice--once a year for every year I’ve run competitively--5 times total.
GSV is so hilly I have to be extra careful of my starting pace. In 2013, my first year, here was my pacing by quarters: 8.5, 8.9, 10.2, 12.8; 10.1 avg, 4:24:22. In 2014, I managed to slow down my start: 9.3, 9.0, 9.5, 9.3; 9.2 avg, 4:01:38. (The ups and downs are a reflection of the hilliness of the course.) Here’s 2015 (when I truly negative split the halves): 9.7, 9.2, 8.9, 9.3; 9.3 avg, 4:03:13. And 2016: 8.8, 8.8, 9.8, 12.7; 10.0 avg, 4:20:51. And, finally, 2017: 9.1, 8.7, 8.9, 9.3; 9.0 avg, 3:55:08.
If you’re paying attention amid all the numbers, you’ve probably noticed that I wasn’t really accurate when I said I’m consistently racing with negative splits. I did say that GSV Marathon is hilly. But don’t miss the point: I’ve gotten pretty good at negative splitting everywhere else. Here’s my PR marathon (2016 Steamtown)--9.0, 9.0, 8.8, 8.3 (8.8 avg, 3:49:51)--and my penultimate PR (2017 Rehoboth Beach Marathon)--9.1, 8.8, 8.8, 8.5 (8.8 avg, 3:50:27). Those trends are reflected in my training and half marathons.
Here’s where I contradict Hal Higdon. With GSV as evidence, when I go out even 0.3 minutes faster--the difference between my 2016 and 2017 paces, about 20 seconds per mile--I don’t finish as well and I’m much farther from negative splitting.
So here’s my goal for 2018 on April 14: 9.2, 8.9, 8.6, 8.3 (8.8 avg, 3:49:50). I plan to marathon-PR and I actually plan to do it by more than 1 second even though that’s about 5 minutes faster than my 2017 time.
Here are some other justifications for the strategy and my goals: My last training cycles have gotten faster and faster so I can certainly improve any race time over last year. The justification for the starting pace: GSV Marathon is just bad for going out too fast. The justification for the progression: I need not to increase my pace too much to conserve energy for the hillier 2nd half when I’m going to be more fatigued. And the justification for the finishing pace: I can finish pacing as fast as 8.0 based on other marathons and can consistently finish the last mile a minute faster than I started.
So that’s the strategy. Let’s see how the execution goes.
Higdon, Hal. “Choosing a Marathon Pacing Strategy.” TrainingPeaks, 13 Oct. 2015, https://www.trainingpeaks.com/blog/choosing-a-marathon-pacing-strategy/.
tHE ORC cOMMUNITY
Since its founding, The Original Running Co. has been at the center of a proud community of runners in the Delaware Valley. This is a place where runners can come together and share their thoughts and ideas.