How Am I Doing This?
I have now completed 70% of my races
Tuesday, September 11th, 2012
Tim, a member of the Ujena Fit Club posted this after I ran 20:58 5k Sept 9 for race 35. (photo of my son-in-law Justin and I warming up for that 5k - End of Summer in San Jose)
"How are you posting such impressive times on relatively low mileage?, are you doing tempo runs, intervals, is your natural ability "off the charts", or is it a combination of these reasons?, or maybe something else?," asked Tim McMenomey. It is a good question Tim and I am going to answer it the best I can.
Photo just after the start of the End of Summer 5k.
This is not an easy challenge but who would have thought it would have been? I know I could be running better times if I had enough time to train normally. I am missing my long run (15-18 miles) twice a month and interval work on the track. But if I tired to work this into my workouts, I think I would get injured. What I am doing seems to be working for this challenge. I have made one serious mistake and that cost me at least five minutes but it could have been worse. If I had walked in that half, I would have lost another eight minutes and I would have blown the whole year. However, right now I am a total of five seconds ahead of pace. After 244 miles of racing I am averaging just under 7 minutes/mile.
Photo: my final warm up before the start of the race.
I still have 15 races to go and I can start to see the finish line in Pleasanton December 23 at the Double. I am not making it easy for myself. My last two races is the Double Road Race where I am racing 10k at 8:20 and 5k at 10am. It might come down to that last race. I will race over 350 miles and be under 7 minutes/mile average at the end. But with the mistake I made in San Diego and included some tough races in the mix, it is going to be close. At age 64, if I run 69:69 for 10 miles it is like a 28-year-old male running 54:25 for ten or a 28-year-old female running 1:00:55 according to the age-graded tables. When I ran 1:26:27 in Fontana for the half on a certified course (but it does drop 2,000 feet the fist five miles and then it is flat BUT no up hills, perfect weather, my kind of course) in June, that would be like a 28-year-old running 1:06:33 on that course. Just saying...
Photo: talking with a running friend Michael King after the race Sunday.
Here is what I am doing:
1. I make sure my legs are as fresh as possible for each race. I try to get off my feet as much as possible the day before the race. I drink a lot of water the day before and try to get eight hours of sleep for at least three nights before the race.
2. I focus on each race. I don't think about what I have done or what I need to do. I get myself ready to race the race in front of me. The night before I eat early (12-13 hours before the start). I try to eat 8 oz of lean meet, mash potatoes and steam veggies. I drink one glass of red wine with lots of water. I wake up early and hit the bathroom. If I go to the bathroom at least four times before the start, I know I am going to run well that day. I eat half a banana and a glu pack. I eat one more glu packet right before the start and will carry one for the half. I will take one Aleve about 30 minutes before the start. I wear the same jersey and I race in light weight adidas shoes. I put on some icy Hot including on my feet.
3. I make sure I warm up before the start. I like to run at least a mile but that doesn't always happen. I for sure do some strides at race pace. At the start, I do not line up in the middle of the pack nor on the front line either. However, I am always in the front couple of rows. I just don't think of myself as a 64-year-old guy wanting to just finish the race. I want to race the race.
4. I start off fast. Not as fast as when I was in my 50's but faster than most 60 plus. I call it banking miles. (On Sunday I ran the first mile in 6:24. I should have been able to hold that but my legs were heavy because I did not prepare myself totally for this race. I ate too much the night before and too late. I was on my feet too much but this is life. I just wanted to run under 21 minutes and I did it. That is what counts. If I had not banked that first mile I would have finished in a slower time.)
5. In the race, I brake it down into parts. I run from mile marker to mile marker. Each one is like a finish line. I let the marker pull me there. Once there I focus on the next one. At times I think that there is only ten minutes left and I can finish with a good time or a bad time. But why not run the best time possible? The hurt is going to be the same but if I get a better time the hurt was more worth it. I am outside my comfort zone a lot and I would be able to handle it better with a long run in training or interval work but that is not possible.
Photo: keeping it fun. With Gerry Lindgren in Kauai after a little training run.
6. I am having a blast. The hurt I feel, at times in the races, is worth every second. I can't wait to run my final 15 races. I am meeting a lot of new people, training with a lot of people and traveling to some exciting places.
7. For training I am running and walking at least 30 miles per week. I have avg 34 miles for the year and about 5 miles of that is walking. Most of my training is at about 9 minutes/mile pace. I normally walk three miles the day after a half marathon. I listen to my body and put on tape or sit on a heating pad if I feel something is not feeling right. I get massages and see a chiro for a laser treatment if something really feels bad. I know I would be running faster times is I were just doing 25 races all year but that is not the challenge.
8. Positive thinking has been a big part of this too. I set goals and I go after them. The tough thing about a course like the half marathon in Kauai is that I normally like to go out fast and be under 7 minute pace for the first half of the race. There I averaged almost 8 minutes/mile for the first 6.5 and then ran under 7 minutes for the last half. But I spoke to a lot of people about the course in advance and had a plan. Lots of people were just talking about how beautiful the course was (and it is) but I was thinking about how I was going to run a good time.
That's how I am doing it...
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Talking running with Lots of Runners
Kauai was the perfect backdrop
Tuesday, September 11th, 2012
We had a full schedule when we were in Kauai (Aug 30 - Sept 3). On Friday we spent the day with Gerry Lindgren. We went out for a run. Shot a lot of video footage and still images. Then we sat down and talked for a couple of hours. Gerry was and still is an inspiration for me. That was Friday and just the beginning of all the things we would do for our film in Kauai. Thanks so much to Jeff who invited us to his event...the fourth annual Kauai Marathon and Half was such a fun event. He gave me number 50. After speaking with JT Service at the fun run Saturday morning, we sat down and talked running. (Photo with director Michael Anderson). JT has run some outstanding times so far including a 1:07:40 half marathon. He has a bit of an injury now but is planning on being ready to run our Double Road Race Dec 23 in Pleasanton. What really sets JT apart is that he has gotten into race production. His first year 408K race in San Jose earlier in the year sold out with 3000 runners. The course is great and he plans to really grow it. He had lots of good things to say.
We next sat down with Bart Yasso. He is the current Chief Runner for Runner's World Magazine. Bart has run many races over the years and back in 1998 he ran a 2:42 marathon. These days he is running 1:56 half marathons but he has some leg issues. We talked about a whole lot of things. Bart was very candid about the roll Runner's World is playing these days in helping to turn more people on to running. Bart started working for Runner's World in 1988, three years after I had sold to Rodale Press. We had only met once and it was brief before the San Francisco half marathon a couple of years ago. He told us many things... all good stuff for our movie. Thanks Bart for being so open and honest... What was really cool, after I was giving the winning plate for being first in the 60-64 age group for the half marathon, Bart was right there to congratulate me. Thanks Bart, that meant a lot. Next up was 65-year-old Ron Pate from Honolulu. He has been running as many years as me and he is still running well. When he was younger he was running some really outstanding times. Much better than me. The next day he ran 1:34:41 for the Kauai half. Now he did have the advantage because he set up the course and had run it all four years. Ron has so much to say, knows many runners and is going to be a good addition to our film. He and his wife are thinking about coming over for the Double December 23. We had to talk with Dean Karnazes. In 2006 he ran 50 marathons in 50 states in 50 days. His last marathon, New York was his fastest when he ran 3:00:30. He has a great story and it is interesting to hear what he thinks about my challenge. Besides his 50/50/50 he has done other things like run 350 miles without stopping. He did his 350 miles in 80 hours and 44 minutes. I am spending one year to race 350 miles but I hope to finish in under 41 hours. Most recently Dean ran across the US in 75 days. That was in 2011. Not all my running friends are world class athletes. Shari and Chad are from Canada. We met when they ran the Ujena 5k in 2010. The next year Shari ran the Double Road Race (aka Bob Anderson 15k Challenge) held in San Jose del Cabo. They then joined the Ujena Fit Club and I got to know them. They are fairly new to running but they love it. They ran the half marathon the next day and finished just over two hours. It was refreshing to hear how they are approaching running. They will both be running the Double in San Jose del Cabo Oct 27 and are planning on doing our Double in Pleasanton. It was a good trip. The next day I ran the half marathon. Now, wasn't that why we really came to Kauai? I ran 1:37:30. Then we took it easy and even had time to go to a hula that night. On Monday morning before our flight, we drove up the coast and then drove up into the mountains. It was beautiful there and we just had to capture some footage before heading back to the airport.
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