Freedom to Run (Any Pace) in the USA

Yesterday after I finished my tenth half marathon I was having a conversation with a friend about course time limits. The friend is an experienced and talented (pretty fast) international marathoner and ultra marathoner. What he told me, meaning no harm, still crushed me—temporarily.

He’s from Spain and he told me in a number of races over there, my friend and I would have been disqualified for taking too long on the race course. For that reason I am glad we have generous cut off times in most races in the U.S.  I could not imagine the disappointment and embarrassment of being pulled from the course for running “too slow”.

After training since June as recommended, following a training program I do not want to imagine my friend being disappointed and sent home without a medal and her first finish line celebration. Finishing a race like a half marathon or a marathon is a big experience for every finisher, a confidence builder, a life changer.

The conversation about course time limits piqued my interest so I did a little research. Checking the course rules for a dozen or so marathons internationally and in the U.S I found plenty of good news! There are some very cool races worldwide that don’t put on the pressure the “velocity challenged” or inexperienced runner.

The London Marathon for example has a 24 hour time limit! Only a guy juggling a football all the way needs that! The Athens Marathon has an 8 hour time limit and although the Tel Aviv Marathon has a six hour time limit, I would risk trying it anyway just because it looks like it would be worth it. “The Party Marathon” is what Tel Aviv’s Marathon is nicknamed…Woo hoo!!

Most international marathons have a time limit of 6:00 hours:  Buenos Aires, Paris, Barcelona, Copenhagen, etc. but with ample training I think most of us who train diligently enough can hustle up enough to meet that. It’s reasonable, but not too “walkable”. It never occurred to me that some races would have even shorter cutoffs –Casablanca in Morocco has a 4:30 time limit. No.can.do.

American marathons on the other hand have plenty of options and more generous cutoffs, six and a half to seven hours is typical. Can most people walk and make it to the end of a marathon in 6-7 hours? Not at twenty-minute miles. No one is talking about leisurely walks here. To “walk” (13:44 – 16:01 minutes a mile) a marathon in six to seven hours, you need to move your buns. And believe it or not, some people run, yes run, really slow.

So today I am grateful for the generosity of Race Directors everywhere that allow a little “wiggle room” for slower runners–not a free pass to stroll. I think the Grand Rapids Marathon website puts it best:

“We’re having a 7:00 start for walkers (and velocity-challenged runners:-)). No time limit on either race, HOWEVER, if you use that as an excuse to stop and have a picnic or go out to breakfast, we will disqualify you.  This is a race, after all.  At least ACT like you’re in a hurry.”

AMEN and Thank You!

Trying to Enjoy the Taper (Before a Half Marathon)

I think my 10th half marathon is coming up next Sunday. I can’t remember exactly how many I have done.

There are 6 days until I run this one though. And so I am tapering. What’s that even mean for a half marathon?

It means BE SENSIBLE!  Don’t try to squeeze in one more long run or go heavy at the gym and cross training. Just go light and rest up, try to stay healthy.

What’s on the schedule this week then? Two seshs of cycling class and a couple of easy run/hikes with my dog.

The diet? Wouldn’t it be nice to magically drop 5 lbs. this week? Not going to happen. Buuuuut….I will try to eat healthfully, nothing exotic the last couple days. And drink enough water to be hydrated.

Emergen-C, hand washing, cold and flu and any sickness avoidance, same with tripping off curbs and running into trees.

Oh…and sleep. Lately I am doing 6-7 hours a night and that is not good. Extra sleep, check!

Most importantly experience reminds me that you can’t control everything that happens on race day no matter how well you prepare so just roll with it and enjoy the journey.

Long Slow Builds and Strength Training

What am I talking about? I am talking about working slowly and steadily towards a goal instead of jumping in and rushing a build up of your running base (endurance and strength) like I did LAST YEAR (read my sad tale of woe here) with…well, some not so fabulous (pain, chronic injury, mediocre race performances) results.

Like most people, I don’t learn from other people’s mistakes. No sirree, I must make those mistakes on my own, eschewing time tested advice and warnings. In our defense — those of us that do this — it’s possible that learning the hard way is often the best way. It has a way of sinking in better.

But if you are a super smartie hear me now: Obey the 10% rule. if it helps, use a sensible official training program for your level of skill/experience and stick mostly to it. You will most likely find that gets you through your goal uninjured in a sane way with less stress (both physical and mental).

Hal Higdon’s training program is what I am using for my next half marathon. I like that he includes strength training along with a sensible, not overwhelming running plan. STRENGTH TRAINING (yes in caps) because it helps keep you strong and prevents injuries. That’s why. I like TRX, kettlebells and free weights, by the way. Youtube has a lot of 10-20 minute free videos to take you through a quick strength workout.

I am 48 1/2 years old. This *%#$@ ain’t so easy anymore, just running half a marathon seems to take more of a toll than 7 years ago. Even if it is easy now for you, do your future body a favor, strength train anyway.

Lastly, I ran solo for the past 4-5 years. The long runs were both dreaded and cherished, but mostly dreaded because I was alone. I have a new running partner! Which makes all those long runs feel like fun runs! 😀

To recap:

• Don’t be cocky, even if you have gobs of experience, tweak and obey the 10% rule
• Learning the hard way is human but….just don’t over do it.
• Strength training because your future body will love you more and vis-a-versa
• Running partners make it easier (and I like running alone)

Happy roads and trails!

 

 

 

The “Fun” Run 5K

After a handful of runs and a lot of hiking and walking this summer, I signed up for a 5K. I am not sure how many 5Ks I’ve run in the past. It’s over 20 but probably not more than 30. The 5K is often thought of as an entry level race for recreational runners, or a competitive race for fast runners. It’s a great goal to work towards either way. Often I do 5Ks for charity or a family “fun run”.

Today, the reason I ran was because there was a convenient, inexpensive family “fun run” opportunity. And I thought “Gee, let’s see how I do post-surgery.” All in all, it’s a good time. I am most satisfied about being able to successfully rope in six members of my family to run. I can’t brag about my times, but I can brag about how many non-runners I have converted into runners and it looks like I might have brought at least a couple more into the fold.

What else? Well, it was hot, humid and hazy. Before the race I figured the kids would dominate, other than my husband who is pretty darn fast (yep, I converted him to running about a year ago and today he won a medal in his age group), the kids usually bring in some fast times. I was surprised when I passed my kids and one of my nieces. The kids were really whipped by the humid conditions and I just want them to have a good experience. So I ran, walked alongside them, coached them, encouraged them to just keep moving.

“Good going! You’re running much faster than the guy at home on the couch!” the timekeeper at mile 2 shouted as we passed. Isn’t that the whole point though? Whether you are fast or slow, trained up and super fit or just getting into running, coming back from injury or whatever, just doing it is what really matters.

Trail Racing – An Introduction

Last weekend I spent at a trail race, here in Ohio. A lot of the trail races I know of are ultras (more than marathon length, usually starting at 50K or about 32 miles long and as much as 100 miles). But shorter trail races like 10Ks, even 5Ks are becoming popular and allow beginners to get their feet wet – I mean literally in some cases! (river crossings, stream crossings are often part of the package).

This is what the start of a typical trail ultra looks like. Folks look a bit different from the road marathons. More gear, intrepid souls who are attracted to “roughing it”, no port-a-pottys, no cheerleaders lining the route, more muscles to power up steep slops, shoes with deeper treads for mud and more gear for carrying water, nutritional needs and sundry items virtually unknown to road racers like salt tablets and moleskin.

There are typically less aid stations because of the remoteness of many trail races, but the longer ones, with stations every 5 miles or so are usually well stocked with all kinds of goodies to keep runners hydrated and fueled. Some of my favorite things are Fig Newtons, orange slices, potato chips (they melt easily in your mouth), even de-fizzed pop, sandwiches and baked potatoes are served. All the junk food and carbs you would normally avoid, in a long trail race becomes like your best friend – what’s not to like about that? 😀

Water, one of the most beautiful things on earth becomes a matter of extreme importance to runners, especially in hot weather.  Many runners wear a fuel belt with bottles of water you can refill at aid stations, or they run with hand held water bottles (North Face makes an excellent one but it’s $30). Even when it’s a bit brisk outside, running into the water feels good to me – just don’t wear Gortex sealed shoes or you carry that water for the next several miles.

Some races are great for beginners, with relatively easy trails and not too many hills. That’s the best kind of race to start in. Some are much more challenging. Mountain races for example require a lot more preparation and training to tackle the altitude, terrain and climate changes. In the middle there are races like this one above. Very slick muddy trails and steep descents require caution. Never underestimate the danger and slow down when you have to.

In most trail races, the finish line won’t be crowded, if you like running alone or with a small group of people, you’ll probably love trail racing. The challenge and excitement of making your way through a course full of natural obstacles, keeping your brain engaged (rather than the long zombie runs of road marathons) the whole time is what motivates me to do trail races. But don’t expect a medal for busting your butt out there.

Most trail ultras award a finisher’s buckle, not a medal. Shorter trail races often just a t-shirt, but the community of rugged and independent individuals is where I feel I belong and the cost of trail races is typically cheaper than road races of the same distances or less. When I want a big shiny medal to hang up, I go sign up for a relatively easier, but usually pricier, road half marathon. 😀