63.1 Miles the Easy Way – Part III

We have a plan. Coffee always makes me think better. The sun is down and light is growing dimmer by the minute. Jason has been out running more than 12 hours. It’s his longest run ever by time.

We estimate that by 10:00 PM he will complete this lap. At this 60 mile mark I will join him. We’ll be in for a long dark night. But, I hope he keeps me sane through it all.

60 miles – success! Jason has now run further than he ever has in his  life.

So, Jason how do you feel? “Oh, my feet hurt pretty bad. Otherwise, my stomach aches a bit. I think I might have slipped a bit on nutrition this last lap.” (He actually hadn’t. He actually consumed more of his Perpetuum-water mixture than in the first laps.)

Jason arrives and has remained coherent. Before we begin he is off to the medical tent for foot attention. Both feet get help – lots of help. You’d be amazed what they do with duct tape nowadays.  No really! They duct tape over lanced, drained and betadined wounds.

It was 35 minutes before we hit the trail.  We would take this one step at a time and one aid station at a time. We were not thinking about 40 miles left. After getting warmed up, Jason actually fell into a nice jog-walk pattern. Headlamps were heading out and back passing and being passed by them. At least we had company.

We chatted most of the next leg. He listened to his iPod in one ear. We walked uphills and jogged the rest. We switched to just water for a bit to give his stomach a rest. We stop at the aid station – 63.1 miles.  He has now run 13.1 miles (a half marathon) beyond his longest run ever. And he’s done it at the same pace as his 50 miler.

So,  Jason how do you feel? “I don’t know if I can do it. The pain is just so deep.”

It wasn’t his feet, though they hurt. It wasn’t his worrisome foot injury – that was OK. No, this was that deep torturous pain from 15 hours of running. It hurt all over. No injury.

We discuss the options. Go on – but the next aid station is in no man’s land and would necessitate coming back regardless. Rest longer and see if he can get it together to proceed. Or, drop – call it a day – the longest running day of his life.

I outline his accomplishments for the day and the pros and cons of continuing or DNFing. He asks if he will regret not continuing. I am honest and tell him that any competitive athlete will always have at least some part of him that wonders what if. But, that is different than deep regret. There can be no regrets in his big victories today. He made it through all the training and personal life stresses to the starting line. He just ran further than ever before. And After sitting, drinking and discussing – Jason looks at me and says, “I’m done.”

With that, I turn in his number to the aid station. He finishes his day with two major victories and a lot of lessons learned.

Well done Jason. By the way, you just ran twice as far as I’ve ever run at one time in my 40 years of running and racing! Very well done!

100 miles the Easy Way – Part II

0430 Race morning: So Jason how do you feel? I’m excited to start and want to get going.

The logistics are interesting. Jason has been honing his nutritional needs for months. He is confident in his fluid and nutrition intake balance. He will burn more than 15,000 calories in the next 24-plus hours. The winner will take somewhere around 14 hours. There is a 30-hour race time limit.

Here in Huntsville State Park in Huntsville Texas the weather is cooperating. It’ll be clear with lows near 40F and highs in the 50s. This will help minimize issues of hypothermia, and with the nutrition plan and hundreds of miles of training in the cold damp northwest this should be very favorable conditions for his body.

0600 start time: So Jason how do you feel? Let’s get going.

You never know going into a marathon if all your training prepared you well enough for the challenge facing you on race day. It goes doubly for ultra-marathons.

10:25 AM, 20 miles – lap one complete in just under four and a half hours. So, Jason, how do you feel? “I feel like I’m holding back. I feel great. I know the pace is a bit fast but it feels natural. I walked about 3 miles to start.”

One of the tricky things about ultras is measuring out your effort. It will always feel controlled and easy the first half – if you are pacing it right. If it doesn’t feel pretty decent, you’re in trouble already.

We see him at 35 miles and he looks good but mentions some ache in his lower back area. After a short sit, he is off again.

3:25 PM, 40 miles – lap two complete in just under nine and a half hours. So Jason, how do you feel? “My stomach was a little upset but it’s OK now. Also my head feels just slightly foggy. (sitting to change clothes) Boy it feels so good to sit down.”

Low carbohydrates and fluid issues can contribute to foggy-head. Electrolyte imbalances can cause issues with your stomach. He was still coherent and in tune with his body. He was alert and clearly relating how he felt. These are critical aspects to consider as a runner answers questions about their status. Through some discussion, it appears his carb levels are pretty good; his electrolyte however may be off because he has taken not only electrolyte pills but additional electrolyte drinks along the way. So he’s back to water only for a bit. A small peanut butter and jelly sandwich is a nice sponge in his stomach. It provides carbs and absorbs any sloshing from fluids.

The last advice to him is to take his time at the rest stops. Get a breather. If your head is still foggy, lie down and put your feet up and rest a bit. Blood is shunted away from various parts of our bodies in extreme exercise such as our brains. It goes to the critical body organs and muscles needed to keep you alive and moving. So, much like a patient in shock, elevating feet and be just the trick.

Dry shirt, and socks (one blister on toe #3 on the right foot) and back to layers of clothing along with headlamp check. The last couple hours of the next lap will be back in the dark.

He is off and running. Halfway through this lap he will have run farther than ever before in his life. His sister Shirley and I leave for Starbucks. Unlike Jason, we need something to keep us awake. The next juncture of 60 miles is the first point at which he can have a pacer run with him. We need to strategize how we do this.

100 Miles the Easy Way – Part I

Rocky Raccoon 100 mile ultra marathon is the back drop for his first 100 mile race. Jason (insert blog link) was about to embark on something he never thought was possible. It was December 2006 when he started running in order to get in shape and to lose weight. And that he did, shedding more than 125 pounds in the process.

Jason has now run more than a dozen marathons as well as several 40 milers and a 50 miler but this is his first 100 miler. He has shown a unique ability not only to handle the distances but an uncanny ability to recover from races and long runs.

Only seasoned marathoners should even think about attempting an ultra. You must read and know your body exceptionally well. If you aren’t one to do that well, you will be in for a world of hurt.

8pm night before race: So Jason how do you feel? I’m excited to get started.

The good news is that it’s only five laps. The bad news is that each lap is 20 miles. There is less of the usual pre-race nervousness in the crowd of 300. Marathons (the 26.2 variety) brims with nervous chatter and you can feel the edge in the crowd. Here, there is a certain calmness I sense. It’s more relaxed.

Preparing for such a race requires months and preferably years of preparing. It’s not so much about the planning for it. It is the long run training that helps you learn about your body. Unlike marathon training where your longest run might be 20 miles or about 3 hours training for 50-100 mile races include 35-mile long runs or about 7 hours or more on your feet.

A solid 6-month (very short) to 12 month lead time should be given to prepare for an ultra. This does not mean that some runners may be able to pull one off on less prep time. I’m telling you what I recommend to insure a successful outing.

Contrary to what the general public may think and even some ultra-marathoners you do not need mega-mileage every week building up to these races. You do need very specific long runs – the aforementioned 7-hour variety for instance. However, quality runs with Fartlek, interval and tempo run training are essential to a comprehensive program.

Why do short fast stuff when you’re going to run 50 or 100 miles? There is a direct correlation between a runner’s top speeds and their ultimate racing speed. The faster their fastest capabilities are, the faster their racing pace is. Even world renown ultra runners do speed work.

Weekly mileage will certainly vary. But it is not necessary to run 100-mile weeks or attempt to do 80-100 miles for your longest training run. The week of your long weekends, you may end up with 60-70 miles. But, 50 or more will be conducted on the weekend. I have had great success training ultra runners with combinations like 20 miles on Saturday and 35 on Sunday and then three days of recovery. This type of weekend is built up to of course and is only done every few weeks – NOT weekly.

(If you are interested in attempting one of these, contact me. I can design a program tailored to your abilities and goals.)

The running strategies differ strongly. The adage in ultra-marathoning is to go out slow and taper. Most adapt some combination of a walk-run approach. Some do it by time and others by miles. In fact, the first couple miles of Rocky Raccoon will most likely be walked by most runners. The first miles are run on a single-track trail being overtaken by 300 runners all at once. But this does not matter. Two miles of walking briskly might be 30 minutes and would bring you in close to 24 hours – a very respectable time for these events. In some ways it is a built in pacer. 30 hours is the cutoff for Rocky.

So, other than the most elite ultra runners who finish 100 milers in well under 12-15 hours (about 8-10 minute miles) the goal is to endure, persist and keep moving. Fueling and refueling are critical factors throughout this trek.

All this said, one of the hardest things is getting to the starting line healthy. It is a long journey just getting to the long journey. Jason was victorious in the first part of the journey. Aside from some periodic aches in one foot, he toes the line healthy and stronger than he’s ever been.

Running As Sport – Owen Anderson Ph.D.

Dear Fellow Runner,

Sport began as a religious cult – as a way of controlling and changing the world.
Living in the most-arid regions of Mexico, the Zunis played games which they thought would increase the probability of rain. To ensure a good whaling season, Makah Indians of the Pacific Northwest played the first known hockey contests, using whale bones as both “pucks” and “sticks.” Some of the original tribes of India arranged tug-of-war contests to expel demons and encourage the sun to shine (contestants at one end of the rope were “evil,” while those at the other end were “good,” and victory by one side was thought to indicate dire troubles ahead – or a year of prosperity).

The earliest Eskimos varied their competitions according to the season. In the early spring, Eskimo players used a kind of cup and ball to “catch the sun” and bring it northward; in the fall, they employed a “cat’s cradle” of seal intestine which was designed to ensnare the sun and prevent it from journeying too far toward the bottom of the earth. For the Eskimos, sport was a way of uniting earth and sky, a method of bringing people together for a common cause.

The ancient Greeks believed in the divine aspect of sport. The original Olympic Games were designed to honor gods; according to some historical accounts, the very earliest Olympics took place next to the temple of Zeus at Olympia – and were undertaken in the great-god’s honor.

Over time, however, sport began to symbolize the daily strivings of humanity. In his Epistle to the Corinthians (in the New Testament), Paul noted that athletic contests symbolized the “Christian fight.” He wrote about wrestling against the powers of darkness, fighting the important battles, and finishing the race. Describing his mission in life, Paul wrote “I do not run aimlessly, I do not box as one beating the air ……..”

Sport also developed utilitarian, political functions. The not-quite-so-ancient Greeks viewed sport as a way of curbing war, as a method of improving relationships between people who ordinarily would be in conflict. One story suggests that King Iphitus of Elis became so concerned about the slaughters taking place between the various city states of Hellas (in the ninth century B. C.) that he consulted with the oracle at Delphi to find a solution. The oracle allegedly told Iphitus that sport was the only way to stop war – and thus that the Olympics, which had fallen into disfavor, needed to be re-established. With the resulting revival came a “sacred truce” between previously warring states, along with guarantees of safe conduct to all contestants going to the Games. Eventually, the Olympics took place within a “holy month” during which war was prohibited and in fact the carrying of any weapon was proscribed.

Thus, the modern-English word “sport” does poor justice to the origins of competitive activity. “Sport” has evolved from the Latin word desporto, which means “to carry away” or “to make merry.” In human history, sport has rarely been simply a diversion, however. A better term would be the Swahili word for sport – riadha – which is very likely to be derived from another Swahili word, radhi, meaning “agreement” or “unification.”

Philip Boit is certainly aware that sport involves much more than merriment and entertainment. The Kenyan (who is the brother of Mike Boit, the 800-meter bronze medalist at the 1972 Olympics) participated in the 10-K, cross-country ski race at the 1998 Olympic Games in Nagano – and in doing so became the first African to ever compete in the Winter Olympics.

His entry in the 10-K ski competition at the Games sparked controversy. Boit had been an excellent runner in his home country (as a young athlete, he had dreamed of one day running in the Olympics), and some observers predicted that his lofty aerobic capacity and excellent endurance would automatically lead to outstanding long-distance skiing performances. Skeptics, however, noted that Boit’s skiing economy might be poor, and that in fact his skiing-specific strength would be modest, compared with the force outputs displayed by Scandinavian skiers who had been participating in the sport since childhood. One American newspaper went so far as to say (in reference to Philip and another Kenyan cross-country skier named Henry Bitok), “These are not athletes clearing hurdles to reach their Olympic dreams. These are marketing pawns financed by well-heeled publicity seekers.”

Such verbal and written contestations came to an end when Boit’s first Olympic race did not proceed according to plan. He finished in last place, in 92nd position, with a clocking of about 48 minutes, about twice the amount of time required by the winner, Bjorn Daehlie of Norway, to traverse 10 kilometers of snowy paths. Philip’s troubles in this race stemmed mainly from the fact that he was not yet supremely coordinated and forceful during the actual movements required for cross-country skiing. He was an outstanding endurance athlete with a huge heart and muscles bursting with mitochondria and oxidative capacity, but he was rather mediocre at optimizing propulsive force and coordinating the specific motions required to skim a body over snow on thin, rail-like structures. He could wax Bjorn Daehlie in a 10-K road race, but Bjorn would always return the favor in any event taking place on waxed skis. Nike, which had financed Philip’s build-up to Nagano, dropped its sponsorship. Clearly, Boit was not able to “just do it.”

Boit’s initial difficulties with cross-country skiing, occurring in spite of his great aerobic prowess, sparked EducatedRunner’s interest in developing a “neural system” of endurance training for runners which revolves around very high-quality, race-pace-type running, along with a form of resistance training which has the aim of maximally strengthening and stabilizing each and every part of the gait cycle of running (as opposed to more-general and less-specific strengthening exertions which don’t focus closely on running’s true biomechanics). Over time, this system of training, inspired by Philip, has worked very well for both elite and mortal runners. It’s clear, though, that EducatedRunner missed the “big picture” associated with Philip’s sporting pursuits.

The most-important story was that after Bjorn won the 10K at Nagano, it would have been very easy for him – in this age of the “we’re-number-one” Olympics – to take his urine test and then quickly move into the press tent to bask in the limelight provided by Scandinavian journalists, honoring him for yet another gold medal. He could have crowed that Norway was the best, waved a flag, maybe even held up a single finger as a sign of superiority.

But Bjorn didn’t do that. In fact, he returned to the finish line he had crossed many minutes earlier.

To wait for the marketing pawn.

Said Philip later, “It gave me a lot of morale to see the world’s-best skier waiting for me …… It made me feel that I was actually considered.”

When Daehlie finally reached the press tent, he told reporters that he was extremely impressed to see Boit coming across the finish line. Daehlie and Boit became close friends, and Philip later named his first-born son Bjorn Boit.

Bjorn and Philip were not skiing aimlessly, they were not competing to be number one. They were bringing people together, uniting earth and sky. They were engaged in the ancient practice of Riadha.

This essay is taken, with permission, from Owen Anderson’s inspirational e-book, Aurora. To purchase a copy of Aurora, simply click here and scroll to the bottom of the page.

Another Barefoot Running Story

Coach,
I know you wrote a blog in September 2007 where you don’t advocate barefoot running. With the book Born to Run by Christopher McDougall, there is an increased interest in running barefoot. There are “shoes” that now mimic running barefoot such as a shoe by Terra Plana, Vibram Fivefingers and Nike Free. There are websites and articles that go into detail why barefoot running is good for you and shoes are bad. It seems that there are claims that running shoes actually can cause injuries. The minimalist movement is on. I was wondering if there are studies backing up either claim that running shoes reduce injuries or if running shoes decrease injuries. What is your opinion? Thanks, Christina

Many articles share quotes by a number of barefoot running advocates who argue strongly that running in minimalist shoes, or unshod, reduces the likelihood of injury: After all, we evolved without shoes didn’t we?

Let’s start here.
If running in shoes were so bad for us then why are there are a number of studies out that simply counter the idea of joint damage while running. One interesting study from Stanford found sedentary people to have five times more incidence of disabling leg problems than those who ran. Here’s another interesting point from that study, those who ran 15 miles per week had 60% less joint injuries than those running 5 miles per week or less. In a separate study, there was no link between high arched (more rigid) and flat arched feet and injury-proneness. And these are runners with shoes!

Barefoot Craze Is Not New
British Olympian (1956) Gordon Pirie in his “Running Fast and Injury Free” e-book states, “Look closely at the footwear worn in major championship events, and you won’t see anyone competing in anything except the very lightest racing spikes. No one in the Olympic Games or World Championships races in the overstuffed, wage-healed orthopedic boots that most joggers wear. This is not surprising, as the difference between running in bare feet and in the typical jogging shoe can get to 30 seconds a mile and I therefore advise all my trainees to where the very lightest shoes they can find for training.” Though he advocates minimalist shoes, note that he did not race barefoot nor do his runners. He does integrate some barefoot running into training however.

Similarly in McDougall’s Book barefoot Ted promotes the idea of barefoot running as a panacea to injury prevention and painless ultra-marathoning. Again a single example of being a capable of running great distances barefoot without injury does not mean it is right for others.

But this is where Mr. Pirie, Mr. McDougall and most running pundits go wrong. Comparing Olympic level runners to the average everyday runner is a problem to start with. Olympic runners are elite. They are a self-selecting group. It can be argued that elite runners are able to run in minimalist shoes because they are genetically gifted to the point that they can. And even at risk of increased injury with a minimalist shoe the payoff is worth it with Gold Medals and huge payouts. Perhaps it is the Darwinian Law of Running. However to make the generalization that all runners can also use a minimalist shoe is terribly ill advised and myopic.

An excellent article came out in the newspaper this past Sunday. It was written by Mary Beth Fowler of the Arizona Republic. She starts the article quoting McDougall’s “Born to Run”. She mentions the barefoot running of a Tarahumara tribe of Mexico. She interviews a local runner who runs barefoot as well as a high school cross country coach who advocates at least some barefoot running for her young runners. However what I especially like about this article is that she looked for balance in her article.

She interviewed a professor in podiatric medicine at Midwestern University who reviewed dozens of studies on barefoot running. Here is one of the quotes I’m so glad that she includes in her article. “Advocates say that barefoot runners have less injuries, but we haven’t been able to prove that yet. My gut feeling is that some of the perceived benefits are real but I cannot this say for sure.” He goes on to add “there might be less impact but that impact would have to go somewhere, maybe into the muscles and joints instead of the heel.”

Just Some Practical Points of Fact
Fact: Western society grows up with shod feet. Our entire lives are spent with shoes on our feet. We have not grown up barefoot running working walking in the Kenyan or northern Mexico mountains. Therefore it is a fallacy to make a comparison between vastly different cultural upbringings.

Fact: Other than a rare occasion will you ever find an elite runner running barefoot. A couple notable past exceptions are Zola Budd (1980s) & Abebe Bikila (1960s).

Fact: When introduced to racing the Tarahumaras have had very mixed results as barefoot runners in ultra-endurance events.

Fact: Both scientific studies and barefoot runners admit that barefoot running creates shorter strides. And though stride frequency may quicken to partially compensate in the end, speed is a function of stride length and stride frequency. Ideally the goal is to create an optimal stride combined with an optimal stride frequency. Take anything from either of these two critical components and the net effect is slower running. If you are interested at all in improving your times… it won’t likely be done barefoot.

Fact: Stride shortening appears to be a protective mechanism to reduce shock to the feet. However it is not known yet whether shock is transferred to other structures of the body.

Fact: Barefoot running has come to light once again just as it has in the 1970s. It is a fad. It will work for some. It is an experiment of one. And other than for some fun drills for variety, I do not endorse barefoot running.

For me intuitively though the concept of minimalist running is alluring the drawbacks are far greater than any benefits for most runners most of the time. It is consistently mentioned in articles (scientific, advocate, how-to) I have read in my review that repeatedly state that should you undertake barefoot running you must pursue it cautiously and gradually. The reason this is stated is because it can very readily induce injuries. So, how is something that is so good for you and “natural” and that we were “evolved to do” cause so much warning even from advocates?

Finally, if you would like to try barefoot running I would recommend you do so with extreme caution. Even the most ardent supporter of barefoot running advocates introducing barefoot running into your routine slowly. Again the reason for this is because of a greatly increased possibility of injuries. If you would like to experiment and introduce barefoot running into your program whether for experimentation or novelty I recommend that you introduce two to three 100 yard strides on a level, clear grassy area. See how it goes. Good luck… I’ll stick to my Asics thank you very much.

This is why we race!

Deena Kastor and Ryan Hall came to Phoenix this weekend to run the RocknRoll Half Marathon. Both were looking for a good tune up race before their big spring marathons. Deena was looking for a possible record run while Ryan – by all local pundits – was looking for a good win with a good run.

I had a great view of the race. I had been chosen to be part of the USATF timing team of certified USATF officials. This is in accordance with all regulations for record certification. Electronic chip timing alone is not sufficient for certifying record performances. So, I was in the lead timing car for the whole half marathon (that sound funny… but you know what I mean).

It seems every time we see or read about elite runners it is in the context of setting records and winning medals. The rest of the year we hear little about their races and nothing of course about their training. Unlike in basketball where you get to compete 80 times a year, baseball where you compete 165 times per year or every weekend in football for 20-plus weeks; elite runners may race 15-20 times in a year but only a few of those are top notch efforts.

In some ways this is not different than the everyday runner. Though some are prodigious in their racing – most build up and wait for a few big efforts – like the RocknRoll series of races. And in fact often we integrate some races just as variety and part of our build up as opposed to all out personal record attempts.

One very good friend of mine Jamie ran the full marathon today. He has been agonizingly close to breaking three hours; with a couple of 3:01s. Today, he felt would be his day to do it. Training was good and though he knew the unpredictable nature of the marathon, he was thinking – this time it’ll come together. His wife Tara, he reported, was in great shape and hoped for a sub-3:30.

With this, let me report: Deena won in a time a couple minutes slower than expected – 1:09:43 no US or World record (got a course record though). Ryan came in second; 1:04:08 almost 2 minutes behind the winner. Jamie ran 3:02. Tara ran 3:26:14, a PR.

And so here lies the punch line. If all the predicting, pace calculators, planning and training alone were enough, then we would set every goal we ever pursue; we would set records any time we thought about them; we would win anytime we toed the line.

The fact is that we never know until we try. We never know until we just go for it. We never know until we race the race. That is why we race. So, go forth dare great things… put it on the line… and know… most importantly THAT is what it is all about…

Is Visualization any Good for Runners?

The other day someone was commenting about how they visualized their HM the night before the race as mental prep, to which I of course agreed. I find this to be helpful. Anyway, then the comment was made (by someone else) that they figured visualization had a bigger impact in “skilled” sports where special techniques (hitting free throws consistently or making that critical putt) are required as compared to running. – Chris

Visualization or mental imagery is a mental rehearsal of the activity you train for. (By the way, visualization is more accurately referred to as imagery nowadays since it is more than just a “visual” related activity. But, both terms are interchangeable.)

Let’s start out with an interesting research stat from Dr. Terry Orlick. Orlick has been the sports psychologist with the Canadian Olympic teams in the past. His research on Olympians in ALL sports indicates that 99% practice visualization an average of 12 minutes per day four times per week. That includes runners (as well as the “skill” sports mentioned in the inquiry).
So, most distance runners also use visualization. And though it may not be used quite as mentioned in the inquiry – rehearsing a skill – it is integral to other aspects of peak performance.

How Does Imagery Work?
Visualization is a completely natural process. We do it all the time but don’t realize it. Think of it like vivid day dreaming. So vivid, you think you are in that moment. More good news about imagery is that it is trainable. It is a skill that can be honed. It does take practice. You can use imagery just at home lying on a couch relaxing; but actually doing the activity itself – while doing a workout – according to the research may be the more effective approach. It reinforces the reality of all the senses and integrates it into the sport instead of being an additional activity or practice.

But, imagery goes way beyond learning a physical skill. It is a key to better performances and overcoming mental melt-downs in any competition. Once an athlete is conditioned physically, the difference in performance comes down to many mental or psychological dimensions.

Mental imagery is more than some pictures in your head. Properly done it incorporates all your senses. Researchers do not know all the exact mechanisms of how or why it works. But, they have found that when it is done vividly, it appears that your mind cannot tell the difference between reality and your “created reality” – your visualization. The bottom-line is that it works.

The question I have had most often in regards to imagery is “…but what do I visualize?” It’s not a skill sport; running is just putting one foot in front of the other right? Simple, right? Yes, and there are many aspects of racing and running that will benefit by imagery practice. Here are just a few:
• Relaxation while running
• Tenseness or nervousness before competition
• “Choking” at the big race
• Maintaining good form
• Coping with unexpected race occurrences
• Coping with adverse weather conditions
• Coping with “bad patches” during the race
• Fear of failure
• Dealing with competitors’ behaviors
• Dealing with outside distractions
• Finding your “zone” or groove
• Dealing with discomfort
• Promoting the ability in having a kick
• Promoting tenacity under adverse conditions
• Worrying about the competition
• Maintaining intensity throughout a race
• Improving confidence
• Staying consistent with training
• Persisting on bad days
Each of these is a barrier to peak performance!

Almost any of your emotional or psychological factors can be addressed at least in part through proper imagery. It will not override your physical limitations. If you haven’t trained, it won’t suddenly make you a world class runner. It will help you remove mental barriers which prevent you from performing or training your best… optimizing how you can perform.

How To Use Imagery
Visualizations often follow a script (formally or informally). It may follow a race from start to finish or may reproduce the problem point in the race you are working to overcome. The more descriptive, the more detailed, the more you incorporate all your senses… the more effective it will be. In other words it is not merely a passive “thinking about it” activity. It is quite purposeful.

However, imagery can be used DURING your training runs. Here is my personal example I have used for years. During long goal marathon race pace runs; I regularly would imagine all the best runners around me in a race (Rodgers, Shorter, Salazar – OK, it was awhile ago). I would vividly imagine a race unfolding with the ESPN announcer’s voice in my head calling the play-by-play. I would use my watch to keep me going. If my pace dropped off from my goal pace I would have a dialog about these other runners trying to break me. Or I would reframe it to me lying back and waiting to attack (as opposed to something negative like I’m dying and they are pulling away). If I was ahead of my splits I would hear the announcer’s excited voice detailing my breakaway. I could “feel” the separation from the others as I sped up.

It the above scenario, notice that it kept me in the moment. It kept me “competitive”. It also spurred me on to finish my runs quite hard. It is one way I developed a very strong kick and developed my mantra – nobody, but nobody beats me in the last mile. And runners seldom did. I had visualized being successful so many times and pushing through discomfort that it became “natural” for me to go hard the last few miles; catching people all the way; regardless of how I felt physically.

(It is interesting that I always ended up beating those guys – even if only in my mind!)


One service I provide is training in and scripting effective personalized imagery. If you ever need help developing your own script drop me a line.

DNF – Who, what, when, where, why

One day, one marathon, three runners – no finishers. They might have been able to finish. They’ve all finished many marathons before. They would have missed Personal Records and Boston Qualifiers by miles. They would have surely needed months to recover. The entire racing season would be lost. With that realization and with their coach’s blessing they will live to race another day – sooner than those poor souls who held onto the false belief that they “had to” finish.

“DNF” – Did Not Finish. There is a stigma attached to DNFing. Some runners will persist with the misguided understanding that it is some sign of weakness not to finish a race. They would rather suffer mentally and physically in order to preserve some ideal in their minds. They would rather risk injury than to face the specter of DNF. They have what I call a trauma-drama thought pattern. If I don’t finish this race then of course this spells doom for me and all future races. Anytime things are tough I’m going to quit now.

If this is your stance, it is time to reevaluate

Elite runners know something that doesn’t get down to the everyday runner. The issue of finishing for the sake of finishing a marathon isn’t key. They know they could finish. The point is at what expense? If elite marathoners aren’t “in the money” they will often drop out (of course some refuse to). And here is why they do this.

One: They want to live to fight another day. It could be due to the course (slanted roads, etc.), your physiology (electrolyte imbalance, diarrhea, etc.) or your body talking to you (tightening lower back or calf muscles, side cramps, etc.). It doesn’t matter really. If the stars are not aligned for your “record attempt” it’s time to think twice about finishing.

Two: They always have Plan B and Plan C. They do not put all their eggs in one basket. They are not so singly focused that they do not have multiple avenues to get to there goals. You do not always control how you will feel on race day. It could just be a bad day. You do not ever control the weather on race day.

When you have a lot on the line – like running your Boston Qualifier, Olympic Trials Qualifier, setting the world record – then you need to have discretion over your attempt. If it is not in the cards for that day to run it – then you need to consider the DNF (or even a DNS – Did Not Start). There comes a point at which you must make an objective evaluation of the situation. You must determine – will you hit your goal? At what expense do I continue?

If you are running yourself into an injury; if you are running yourself into months of recovery; if you are running yourself into another “been-there-done-that-got-the-t-shirt” kind of run then you need to consider the DNF.

My word to those who tie emotional and psychological energy to not finishing something is this “GOI” – Get Over It. You are your own worst enemy. Mental toughness is not only about hanging in there it is also about coming back and fighting harder than ever on another day. One DNF does not beget another DNF.

The smart runner is the one who uses discretion with their running and racing. The best have learned this – so many others need to.

Born to Run by Christopher McDougall – Review

Though I read the book, Born to Run by Christopher McDougall months ago, I have reserved reviewing it. I’ll state here up front, some will love this book and some will not like it at all. I guess I fall somewhere in between. As I have mentioned before, I really do not like novels. If this were not about running I most likely would not have finished it.

Half adventure, part science, McDougall weaves a story of ultra-marathoners and a quest of “secrets” to some kind of magical mystical running. There are efforts to have interesting characters who typify runners. There is the gone-like-the-wind-without-a-sound-and-only-seen-by-a-few (now you know all you need to about him) Caballo Blanco. There’s the let’s-capitalize-on-the-barefoot-running-fad-AGAIN (revisit 1970s) Barefoot Ted. There is the hard-partying-let’s-represent-the-younger-runner-couple, Billy & Jenn. And then there were a couple other characters too forgettable to mention. Of course the setting has to include the “legendary” Tarahumara indian tribe in northern Mexico.

McDougall takes pains to include all kinds of scientific “facts” and introduces scenes with various running luminaries (i.e. Joe Vigil) in the book to give credibility to the book I guess. Here was a major turn-off for me. It appeared to me as I was half way through the book that it was like McDougall just put a book together in order to use a bunch of interviews he’s done and articles he’s previously written. If I want a running physiology & training book I’ll get one.

In contrast Runner’s Blood by James Fischer is a novel on running with science and though it too could have done with less detailed physiology; it was a fascinating and compelling story line that had a nice twist at the end. I found Fischer’s characters and storyline were more well developed. Another example is Paul Maurer’s “The Gift” which had quirky characters I could strongly relate to unlike McDougall’s stereotype ultra-runners. They seem put together in order to justify some interview on some fad or single training slant – they just didn’t grab me.

The book culminates in a “great” head-to-head run between the world’s greatest ultra-marathoners. To me the ultra-race of the century was interesting but anticlimactic. I wish I could put my finger on it but it just left me flat. Perhaps it is the writing style. Perhaps I just didn’t really care about any of the characters. Perhaps I was just too tired as if I had just run an ultra myself. In any case, I go contrary to the many reviews of this book and all the “motivating” and “firing up” claims some runners I’ve overheard discussing this book.

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Want to read it for yourself? Go here.

Are Coaches Really Needed?

You know, I got to thinking the other day… who really needs a coach anyway? With the Internet and every downloadable workout schedule under the sun available for free why is a coach needed to tell runners what to do? It’s in front of them in black and white. Day-by-day, week-by-week, month-by-month – everything they need to do in order to successfully run a new Personal Record or Boston Qualifier.

I do meet runners and triathletes almost everyday who have the answers because they read it in Runners World or Triathlete or Bicycling magazines. And since they read the two page article on stretching, strengthening, tapering, injury avoidance, pacing, long run, interval, tempo, hill and heat and cold training – they most certainly have all the answers. Right?

Have you ever noticed that we runners tend to be a “do-it-yourself” lot. You won’t find too many self-coached tennis players, swimmers, gymnasts, wrestlers, basketball-baseball-football-soccer players, rowers – at almost any level of competition. What is interesting is that at the higher levels of the running performance spectrum – similar to these other sports – you also won’t find do-it-yourselfers.

So, why have a coach? Are they really needed?

I have always contended that coaching is not writing down a workout for someone to do. As already mentioned, workouts can be retrieved almost anywhere from anyone at anytime nowadays. What a coach does for someone is beyond that.

With quality communication between the coach and athlete, a coach can tailor workouts to fit the day/week/month/phase. Training programs should never be written in stone – followed to the Nth degree and without regard to other variables. This in fact is how so many runners plateau, do not perform like they want, and get injured. And for novices it is how to get someone turned off to running!

A coach knows how to tailor a workout to get the most on that given day from that athlete.

A coach has a variety of workout options to get to the end results.

A coach knows how to modify workouts due to environment or venue changes, mood, health and physical ailments.

A coach knows how to accelerate training or hold it back; on any given day or in any given phase of training.

A coach can prioritize workouts so that if one (or more) is missed for some reason – overall training is optimized.

A coach is a sounding board. Though we all like to think of ourselves as being objective, we really aren’t. It is through a coach that perspective and insights are gained that we would otherwise be blind to.

A coach can see things in the athlete that they cannot see themselves; this includes things such as their capacity to train, endure and go farther and faster than before.

A coach is a consultant to self-coached runners.

A coach is a cheerleader in your corner. They celebrate your successes, help you through tough or disappointing performances and share in the athletic experience.

And a coach is a confidant. This last role is something that I have realized over the years. In order to perform in athletics, it is not in isolation from the rest of life. Many years ago I didn’t really believe that. But to be there for your athletes as a confidant is also one way a coach can get their athletes back on task. There are times that everyone needs to be able to safely and in confidence, vent – spout off – commiserate. And until that is done the distractions and stresses of life adversely effects your athletic life. A coach helps to process them.

So, who needs a coach? The answer is – most of us.