Sunday, October 24, 2010

Broke but not Broken

Success can breed confidence and with confidence you feel like you can go out and do anything. In running, doing more is not necessarily a good thing. Thousands of articles read in runner’s world magazine have told me that after a race you need to give your body rest but I’m by nature a very hardheaded individual. From August 7th through October 3rd I ran 6 different events. In September I had a stretch where I ran a race two weekends in a row. One race, I biked to the race, ran the race, then biked home, then ran over to the stairs to get in some extra training. Completing a running event and running well in that event, gives you such a boost of confidence and momentum is the name of the game but the downside is that you really do not give your body much time to rest and recover. You end up running a when your muscles are fatigued and your mind can be a little weary as well.

The end result of overtraining is where I am now. Sitting in front of my laptop and typing this blog. After completing a gritty 6.5 mile trail race October 3rd, I got up the following weekend on Saturday wanting to get in a short, easy run but what did I do? I ran in the direction of the stairs over at the Baldwin hills overlook knowing that I couldn’t just run there and run back home without at least going up the stairs just one time. I had already felt a small twinge in my left knee but that didn’t stop me from going up and down the stairs at a ferocious pace. Later that evening I felt my knee stiffen and I was beginning to limp around in pain. It only got worse the next day when I rolled out of bed. I could only hope that I didn’t cause serous damage but the days after were not good. I limped around most of the week and I was pretty convinced that I would be seeing a surgeon and the next thing, I’d be on crutches but my doctor told me it looks like I have a simple strain and I need to rest and ice. What a relief but at the same time I still have some work to do before I can celebrate.

Each year, I’ve been sidelined for a period of time with an injury that comes at my expense. The hardest thing to do is to sit back and do nothing for an extended period but I have no choice but to. The key to getting over any injury is rest but more importantly you have to keep your mind on the positive things. It’s has been well documented that athletes from all levels can suffer from depression when dealing with injuries that keep them from participating in the things they love most. If you’ve been an active person your whole life, you’ll be able to relate. I know for me, it has always been really tough skip certain events that I’ve run year after year but I realize the big picture which is to return healthier and stronger. Running while hurt is no good for your body and you cannot perform at your best. Picking out a race you want to do a month or two month away is good motivation. This gives you a target to focus on but you have to remember not to try and get back to training before you’re 100% or you’ll just prolong your recovery.

Being injured doesn’t have to be a death sentence. This gives you some time to work on things that you may have neglected before. For me that’s going back to the basics like stretching, working on your core, and strength training. When I began running 7 years ago, I fell in love with the fact that you get in a whole new type of shape. I gave up on lifting weights and trying to be on the cover of muscle magazine but one of the things I have realized in the last few years is that I have become weaker overall. That was apparent in July when I thought I could just hop in the pool and swim 20 laps in preparation for a 1000-meter swim and run. The theory for years was just to go out and run and run more but new studies have shown that you still need to workout your legs, core muscles, shoulder’s, and most importantly eat right.

Athletes have to remain determined and know that you will be able to get through any injury or setback but one thing I have learned is to stay away from those who will try to pull you into their dark world of misery. The worst thing for an injured athlete is another injured athlete who moans and groans about what they cannot do. People like this just want someone to join in their misery but what they do not realize is all that negative energy does nothing for their confidence or anyone else. They just become what will call energy vampires. Stay focused, and stay motivated and most importantly don’t ever give up hope.

Monday, October 4, 2010

Trust Your Quads not your ipods!

Running can be hard. Trail running be just down right nasty. Trail running mixes in challenging incline and quad busting decline, uneven terrain, and a hint of danger around each turn.

Yesterday I ran my ninth trail race, the Point Mugu 11k. This was the first time I’ve run the point Mugu trail so there was a bit of uncertainly and in trail running it can be a huge bonus to know the trail especially on the downhill. I’ve been on a steady diet of 5k’s for the last four months so I knew it wouldn’t be easy transitioning to the up and down terrain. I also have been dealing with a little soreness in my right knee so my goal was to really try and feel my way through the first 2 miles. My biggest concern was whether or not I’d have the endurance for the incline. I knew from looking at the elevation map of the course that we’d be running uphill for at least 2 and a half miles. That’s a hard way to start any run.

The weather was perfect. The skies were filled with heavy fog and light mist. As long as the sun stayed hidden I was happy. The race director blurted out the crowd before the race that the trail would quickly forge into a single trail. For those who know little about trails let me explain. When you’re walking, running, or hiking trails, they’re usually on narrow trail paths or wide paths called fire roads. One of the major problems with narrow trails during any trail race is that it is difficult and dangerous to pass people so you can potentially get stuck behind a slow runner.
Instead of opening up and running out in front yesterday, I decided to run a mellow pace and I should have known better.
The director was right. We were quickly on a narrow trail path and everyone was running in single file. My friend Dave moved up ahead which is what I should have done but I slowed and the next thing I know, I’m in a pack of people all waiting for this woman to get out of the way. The trail was tough in the beginning with rocks and certain areas that you had no choice but to walk but when the trail flattened out, you expect whoever is in front to pick up the pace but this woman obviously did not know trail running etiquette. If you are a slow running, move to the side. Similar to when a car is barreling down on you, why deal with someone tailgating you, when you can move over and let them pass. I think I lost about five minutes in time before I finally made a bold move and ran around her. I had plenty of room to open up and run but for some reason my legs felt like led. I just could not get any rhythm or flow. I hit mile one and felt terrible. I did my best to try and pump myself up at that point, I knew that this race would be a grind until the end but I was up for that.

I hit mile 2 and I was finally getting into a bit of a groove and the trail turned off to a wide open fire road with plenty of incline to go with it. All around, you saw runners grunting and heavy breathing. When you looked at every runner, they were drenched, so I knew it wasn’t just me. I kept plugging, finally hitting mile 3. The higher the altitude the thicker the fog became. It was actually cool because you couldn’t see whether or not you were running uphill or down. You just kept running hoping for that downhill to come. At around the 3 and a half mile mark we started on a downhill run that felt like you were on an out of control rollercoaster. At times I was going so fast that I felt like a rag down. The turns were deadly coming down. Some were sharp cuts, which required you to precisely slow up and go the other way going full speed. At one point I was running at least a 6 minute mile downhill. There were a group of us flying and everyone seemed to be headhunting for someone else going down the trail. You could look to your left and see a runner ahead of you and you knew you had the momentum to catch them. About seven of us were in a line gunning for this girl who was running a great pace but we swallowed her up. After the race she acknowledged that she saw us coming and she thought she was running fast but knew we were blazing.

For all the time I lost on the uphill, I made up for it on the downhill. I was a little disappointed because I knew I should have done better but I ended up finishing 4th in my age division, which is a victory in my book. The competition was fierce and the best I’ve down in my age division at any trail race may have been 9th. It was a good race and good battle amongst a band of speed demons.

If you are looking to get into trail running there are a few keys to getting started. First go out to a trail around town. There are plenty of trails in the Santa Monica mountains that you can find on the web.

Shoes are very important. If you are a newcomer to trail running it’s best to get a basic pair of trail shoes mainly because of safety. I love doing trails in running shoes because trail shoes can be stiff and cause blisters but if you are unfamiliar with trails, you can be prone to bad ankle sprains and you should have shoe that will grip the surface a little better especially running downhill.

Next, learn to run uphill. Most trails have some sort of incline so you can bet the trail running events will have them. Sure you can walk but remember it’s a race so if you have a desire to complete the event before nightfall you have to get use to running uphill.
The most important aspect is learning to run downhill. This is tricky, dangerous, and not something you can learn overnight. Most of trail running is instinctive. You have to be able to scan ahead, spot rocks, dodge branches and all at a high speed. When running downhill, it only takes one second to trip over a rock and the next thing you know, you are eating gravel for a week or worse you can launch over the side of the mountain. You have to be somewhat nimble and coordinated. Tripping and falling can happen to the best runners. The guy who came in 2nd overall yesterday tripped and his knee was bloodied and his hand was all cut up. He said he’d never run trails before. He still managed to finish second which is pretty damn good. Know that trail running is not for everyone. It’s not the family 5k. It takes some determination and a lot of heart.

When you are ready for a real challenge and you are ready to get dirty, there’s a trail with your name on it.

Mountains Punch Back!

Tuesday, August 31, 2010

Jones, have you learned Nothing??

In one of my blogs I spoke about my encounter with a woman who broke down after her 5k performance and how she put a huge amount of pressure on herself because she’d done well in her first three 5k events. She expected to go out and do well in each event and when she didn’t, her mood and her confidence were completely shattered. I talked about getting back to just going out there and just run and to forget the times but I seem to be better at giving advice than taking it.

After writing that blog, I got trapped in the same syndrome of having a few races that I expected to do well in but I came up short of my expectations and instead of letting it go and moving on, I focused on my bad performances and sure enough, it carried into my next race. The week after the Keep LA running where I had the encounter with that woman, I was scheduled to do a duathlon but for those who read my previous blog about my swimming nightmare experience know that I dropped out of the swimming portion of the race and decided to do the non-competitive 5k race but of course I expected to still do well given my performance in the 5k the week performance. This would be the easy race that I could go out, run a an easy 22 or 21 minutes but it did not work out that way. I was miserable that entire race. I ran 23:07, which was one minute slower than the time I got in the 5k the week before. I then ran the Filipinotown 5k, which has a killer course where the last mile and a half is uphill. I expected to run well regardless and I bonked big time grabbing another 23 minutes and some change.

Upset and frustrated, I tried to figure out what was going wrong. Was it my training, the lack of training, or over-training? Then I realized. I’d been putting so much pressure on myself to go out and run these events and perform well and if I didn’t, I considered the event a complete failure. I forgot about going out there and just having fun and stop worrying about the time. I too got caught up in thinking about when and where was the next 5k so I could sign up and try to redeem my previous bad performance when I should have been trying to focus on the good things I did and try to focus on how to improve and get back to running an all around better race.

I took a week off from running and just relaxed and when I went out for my first run, I realized one of things I got away from was running. For the last six to seven months, I’d been focusing clearly on cross training; bike riding, stairs, hiking, and swimming. All good things but one thing that is important in running, is the running. I was running less and cross training more and when the running events came along, I expected to just go out and run well but I did not have the same burst and efficiency that I did before. I remember an article in Runner’s World titled “shut up and run” and that’s what I did.
I went out a week ago and ran the Jet to the Jetty 5k and ran 22:11 and grabbed second place in my division. I didn’t expect to win my division and I really did not focus on achieving a certain time. I was super excited and stoked to pick up a medal to and hear my name being called out. Ironically, I ran the Jet to the Jetty last year and came in 3rd in my age division so I actually improved.

It’s easy to get yourself in a rut but getting out can be difficult. I just had to remember to get back to the basics and remember the reasons why I run and that is to enjoy it and to have as much fun as possible. With that formula you cannot lose.

Runner’s can be as complex as complex carbs but we keep going back for more…

Friday, July 16, 2010

Learn Your Limits Master Jones

In batman begins, Alfred tells Bruce Wayne “know your limits master Wayne” to which Bruce Wayne responds “batman has no limits”. Alfred’s response: “but you do”
I use this reference because I’ve always believed that there are no limits to the things I could do but on Tuesday, I learned a valuable lesson.

In May, after finishing up the Malibu Creek trail run, my friend Dave mentioned his next event would be a duathlon the playa del rey, which consisted of a 1000-meter swim and a 5k run. I said I would certainly be interested in doing it because swimming was my first love and I felt like it was a breeze for me. Well, I completely forgot that the event was approaching and Dave reminded me last week that it was coming up on the 18th. In my mind, I was ready. What’s a 1000-meter swim to me anyway? As I recall, I told one of my friends that I could do that in my sleep. What I did not factor in was the 2-year drought I have had from swimming because jumping in the pool at Bally’s in vegas does not count.

On Monday, I decided to refresh my memory of just how long a 1000-meters was and realized this was not a distance to be taken lightly especially considering the swim would be in the ocean. So my plan was to hit the pool everyday this week to so by the time Sunday got here, I’d be finely tuned for the race. I bought a new pair of goggles on Monday and planned to hit the pool Tuesday at 6am. I got up at 5:30 Tuesday, hopped on my bike and rode down to the Culver City pool. I thought I’d be the only one at the pool but to my surprise there were about 8 people who beat me to the punch. I got out to the pool and of course I seem to be the only person out there in regular shorts. Speedos have become the suit of choice now but that did not faze me. Looking unsure and confused, I didn’t know which end to go to or which lane to hop in but I spotted the slow lane sign and hopped in.

There was only one guy swimming in the lane so I waited for him to get down to the other end before I started my lap. I went out strong and felt a little rusty and a little stiff but felt like I had my old stroke back but then something profound happen. I hit the halfway mark and noticed I was already a bit winded. This couldn’t be. As I hit I got down to the other end and hit the wall, I turned to go back and already felt like I had swam 4 laps. It was at this point I knew I was in trouble. I got to the wall where I originally started and stopped. I took my goggles off, looked at my watch, looked around and noticed the lifeguard who was a man of at least 60 years of age was looking in my direction. Now I felt the pressure to perform. I put my goggles back on and took a deep breath and off I went again. No sooner as I hit the middle of the pool, my arms were on fire as if I had lifted weights for six hours. My pace began to slow considerably and I began to realize that my long hiatus from the pool was starting to show big time. I made it to the wall breathing hard, and all dazed and confused. I looked up and the old man at the lifeguard stand was looking straight down at me again. I realized the old man probably thought he was going to have to come in to save me.
I tried to summon the courage and show some grit so I started off on another lap and now I was barely able to even make it to the wall. I was falling at least 2 feet short of the wall on each lap. I had to play it off by looking at my watch as if I was timing my laps. As I glared down at the other end, I saw a torpedo looking black guy preparing to jump into my lane but he seemed to waiting watch me and get a glimpse of skills or shall I say lack there of. I figured I had to show some heart so I began to swim back down. At this point my arms were like noodles. I was gulping water, swimming wildly through the lane but I made it and stopped.

Mr. Torpedo as I call him, greeted me, tightened his goggles and jumped in and was smoothly off in the water. He looked like a tri-athlete, which I thought I was but quickly realized at that moment I was simply a runner and none of that mattered in the water.

I figured I would push for at least two more laps but when I made it down to the other end I just felt deflated. So deflated I decided to swim my next lap with a backstroke all the way down to the other end. When I pushed off the wall, I was smooth and felt like I was gliding but I glanced to glance to the right and saw I was barely half way through the lap. I was so tired that I stopped mid lap and being the middle was about 9 feet deep, I had to keep swimming so I turned around and swam conventionally, which once again prompted the look of concern or maybe it was the look of shame from the old man on the lifeguard stand. Either way, I was done.

My arms were so tired I could barely pull myself up out of the water. I quickly changed and rode back home in disgust. I had to come to grips that if I attempted to swim on Sunday at the duathlon, they could be pulling me in with a jet ski or I would drown trying to complete the swim. My ego still planned to go to the race and swim no matter what but I finally realized that I do have a limit and my experience at the pool Tuesday morning proved that so I made a very difficult decision to pull out of the swim but I would still be able to run in a separate 5k event.

I have to thank the old man on the lifeguard stand at the pool because his glares down at me has given me the fuel I needed to motivate myself to get back to actually training in the pool regularly and setting an attainable goal of doing the Malibu duathlon in September or the Los Angeles Triathlon in October.

I have been humbled but my will remains strong.

Sunday, July 11, 2010

Take the Good with the Bad

How do you deal with a bad performance? This is a topic I will keep covering over and over again.

Since 2004, I’ve averaged about fourteen different running events a year ranging from 5k to the grueling 26.2 marathon. My goal in the beginning was to accomplish running the LA marathon and after an embarrassing and painful debut in 2004, I felt compelled to start from scratch and run smaller events. To my surprise, I sucked at every distance. I thought that shear athleticism would equal fast times but quickly realized athleticism alone would not be enough. There were several races I ran where someone twenty or thirty years older than me would go zooming pass me and it was completely deflating. After running various events in 2004 and experiencing the highs and lows after various performances, my goal for 2005 was simply to improve my overall time, performance, and to build a better running foundation.

2005, I registered for all the same running events and I found success but not in every race and not by huge margins. I expected to jump from running a 5:59 in my first marathon to 4 hours in my second but I was only able to manage a 5:44. The year after, I clocked in 4:56, and the year after that 4:44. I quickly realized that improving my time would not come as quick as I wanted it. I had to learn to be patient and understand that you have to patient and realistic. At some point, I became obsessed with trying to improve and trying to run the next race no matter what it was just so I could yield a faster time but over training and little time off, led to injury after injury and my performances began to suffer. Sometimes you experience burnout when you don’t even realize it. You need to take some time of, relax, and try to get back to running for the enjoyment.

At today’s Keep LA running 5k in Playa Del Rey, I share some advice with a runner and I tried to build her spirit back up after what she considered to be a horrible performance. Her name was Catherine. I saw her warming up 30 minutes before the race and she looked focused and ready. When the gun went off, everyone shout out of the starting chute. Around the 2-mile mark, I could see her up ahead and her body language did not look good. Before I got to her, I saw Catherine stop. I kept going and after the race, I asked her what happened. She just broke into tears.
She fell apart around mile 2 and just did not have anything left in the tank and psychologically it broke her down. I told her she ran strong and she finished with a respectable time but she had such high expectations. Her previous two 5k’s she came in 3rd in her division. She put so much pressure on herself that the outcome fell short of what she hoped to accomplish but I pointed out to her that this 5k brought out all the fastest runners and though you expect to run well, sometimes other factors come up but you cannot continue to hang your head otherwise your performances will continue to suffer.

Considering it was her 3rd or 4th 5k, she has a lot to learn about improving finishing times as well as how to run the 5k to an exact science. She went out with the front of the pack, which was a six- minute pace. She went from 6 minutes at mile one to 8 minutes for the 2nd mile. A huge drop off because her normal comfort level was 7:30.

She was still gloomy but I was glad she was smiling when she walked away.
To some, this running thing is serious. I wouldn’t be writing these blogs if I didn’t think it was.

As long as you run with passion, the time really doesn’t matter.

Monday, June 14, 2010

Smile now, Run Better

We’ve all had bad days here and there. The key is to try to find some positives you can use to make the next day a better one. The same principle applies to running, especially when it comes to your performance in a running event. Bad performances can dampen your mood, shake your confidence, and just simply ruin your week.

Every runner has experienced some level of disappointment with one or several of their race performances. They key is not to be discouraged by a bad performance. We have to learn to not only get back to running again but to take something away from our bad performances, otherwise you continue to have continuous bad performances.

For non runners, it is this state of confusion when you explain to them your disappointment in a race time or your overall performance during a race. To them, it is no big deal but to you, you have put in time, effort, planning and commitment, all with the hopes of accomplishing a goal, which is to do well. If you’ve run some of the same events multiple times, your goal may be to break your previous years time or just to simply have a good solid race. When you have a bad race, take a few days and do something else, then go back to trying to figure what you did right and what you can do to improve on for the next time. The one thing about running is there’s always room for improvement.

A running event is a special and unique thing. You really cannot simulate the same type of atmosphere during training runs and the thing about the event is that you get that one time and that day to get it right or you have to wait until the next year or move onto another event and hope to fix what you did wrong. You have to have a short memory because you should never go into your next event with thoughts or concerns about your last performance. Each race gives you a chance to erase the bad performance you had from the previous one but you can also look at as a chance to build on the previous performance whether it was good or bad. The game plan is to change your mindset. I beat myself up a lot over performances when in fact, I may have done better by a minute or three but I think it is the reason I continue to run. I always feel like there’s a need to improve and I always feel like I can get better.

In May, I ran 3 races, 3 weekends in a row. Each a race I’d previously run before and though I felt a little dismayed by my performance, I sat down and realized I improved my finishing time in each race so I learned to ease up on myself. It is not always about competing. Sometimes you just have to go out there and have fun.

Trust your ability not your shoes!!!

Tuesday, May 18, 2010

What about the Boston Marathon?

When you first start out running, your goal can be to just get in shape or to try something new. There are thousands of us out there who had running a marathon as a goal. That goal then shifted from running a marathon to running a faster time in the marathon then running one of the five most talked about marathons; Boston, NY, Chicago, London, and Berlin. I argue that the NY Marathon is the best but there are those who say Boston remains the best and most prestigious. Boston is in fact the oldest marathon in the country and it’s well known as one of the hardest to get into because of its crazy qualifying times. So far in my short running career, I have run the LA marathon seven times and the NY Marathon once and people keep asking me about Boston. I really have no desire to run Boston and I’ve never felt compelled or even challenged to try to qualify. My blog today is about another race that comes in as the 2nd oldest race in the country and that is the Palos Verdes Marathon and Half Marathon. This is a race that no one talks about but I feel that it deserves to be talked about because of its long history and challenging course.

I wondered how a race that has been going for 45 years remains a small but consistent running event and after 2 years of running the half marathon, I realized why. It is so damn hard!

I registered to run the Palos Verdes half marathon in May 2008; I was unfamiliar with the location of the race, so as I approached what I believed the starting area, I parked and decided to follow a guy who looked to be running towards the start. I ended up losing the guy and had no idea where the start was and I was already ten minutes late so I made a judgment call and hopped in the car and went back home. So when May of 2009 rolled around, I was prepared to be early and ready to run the race. This time around, I found the start and I quickly found out that I was not ready for this race. I had been off from running for about 3 months because of a nagging back injury but I needed to get ready for the LA marathon that would be on memorial day for the 1st time ever. Why I chose the palos verdes half marathon as a comeback race made no sense.

All I knew was that the race was known as the rolling hills marathon and half marathon and that is exactly what it was. I started off great but who doesn’t. A mile and a half into the race this guy I know, shouts out to me, “here comes the hill I was telling you about”. I was none to enthused because it wasn’t a hill, it was a mountain. That hill killed me. I stopped a quarter of the way up and had to walk. When I finally reached the top, I struggled to regain any kind of rhythm but soon after my misery, I realized we were steadily running downhill and for the next four miles, I went flying downhill. It quickly hit me as we approached mile 6 that we would be looping and going back up the hill I just shot down and my confidence was shattered. For six miles, I battled the incline but it got the best of me. I walked in shame then ran in pain. I managed to suck it up the last 2 miles but as I dashed towards the finish line I cramped up and barely made it one minute shy of 2 hours.

I vowed to return and run Palos Verdes again in 2010 to get some redemption for my previous performance. Well this past Saturday, I returned to the race and a bit of nostalgia kicked in from the start of race as well as my stomach which seemed to have its own fireworks show going on inside of it. I knew this would only add to the difficulty of completing a race that slapped in the face the year before but I am a true runner and I take the bad with the good so I sucked it up. I anticipated the giant hill a mile and half in and just like last year, I ran it thinking I could conquer it but my legs and stomach said please stop and walk and that’s just what I did. I knew that I had miles of downhill coming so I paced myself and when the downhill came, I ran it like a bat out of hell. I began to get into a groove and did my best to ignore my stomach as it cramped and growled but as we began to go uphill towards the turn around at mile 6, I spotted a porta pottie and had no choice but to stop and relieve the pressures in my lower intestine. You get the point.

After the turn around it was the uphill battle that I so despised. I ran then stopped. Ran then stopped. I certainly was not the only one. This is where I began to realize this was a race that consumed any and everyone who ran it. Every person running looked drenched from head to toe. I had witnessed at least four or five people who had horrible falls including an older woman who suffered terrible bruising to her face. I saw more ambulances going up and down than runners. It was at this point that I realized I would just do my best and not worry about my finishing time. I pushed from mile 9 until the end of the race and finished in 1:56 and I was exhausted. My running shirt, shorts, and hat were soaked. I looked like someone dumped a Gatorade bucket on top of me. Runners all around acknowledged one another with head nods and some came up to me to congratulate me on a great run. Runners at this race understood one thing, and that was, it is not about your time, it was about surviving and finishing the race.

I now realize why there are only 1100 runners in this half marathon. People usually sign up for events where they can get a PR or there’s some gimmick that comes along with the race; well I believe the people who run this race, run it because like Boston, it is prestigious as well. Its known to kick your ass!

Keep running Alive!

Tuesday, May 4, 2010

I Eat Hills For Breakfast

There are those who run right pass hills and any challenging terrain, then they get into running events with a hill that resembles an anthill and they fall to pieces. After crawling up any hill, they’re unable to recover. In fact, that usually becomes the talk of most; how there were too many hills. If you plan to be a successful runner, then avoiding hills is not the answer. Hill running is vital to the success for building endurance as well as building a solid foundation.

I’ll be honest, hill running hurts and here’s the good part, everyone suffers on hills. Why, because hills are unpredictable and they make it hard to get into a good steady rhythm. Most runners attack hills the wrong way. I remember thinking I had to run all out when I got to a hill but as soon as I got to the top, I had zero energy left and all I could do was place my hands on my knees and beg for an oxygen tank. Hill running should be done in moderation. Expecting to be able to run from zero elevation to 375 feet with ease in a day or two just will not happen.

The idea is moderation, not exasperation. Start by running slow and try to keep a steady pace. The idea is to build your endurance. Depending on the incline of the hill you may find that you have to stop and walk. In the beginning, making it to the top of whatever hill you are running should be your goal, not how fast you can run the hill or how you look when you get to the top. After making it to the top, take a deep breath then walk down because that give you time to catch your breath and recover. It’s also easier on your knees to walk down instead of running downhill. People talk about running downhill and loving it. If you value your shins, and quadriceps, you’ll walk. Try to mix philosophies by sprinting up hills from time to time. The variations of training styles help activate different muscle groups, which is something that is very hard to do while running on flat surfaces.

Once you’ve worked up a good hill training regiment, you should begin to see results when you return to running on flat surfaces. Hills build toughness and character and increase your endurance like you would not believe. So many runners talk about being stuck in a rut in terms of their finishing times in their 5k, 10k, half marathon, or marathon. If you’re seeing little to no results, then look at your routine and make some changes.

Hills don’t bite, but your lack of hard training will…..

Monday, April 19, 2010

Back to the pavement

After a short break from my blog, I am back.

The LA Marathon was awesome. I grabbed my new PR which was a time of 4 hours of 28 minutes. I was stoked considering I spent the week leading up to the marathon complaining about my legs feeling sluggish and my calves and shins felt as if I’d already run a marathon. I may be a veteran of 8 marathons but no one escapes the nerves and the phantom pains which seem to get me each year but once the race day was here, I knew I had two just go out there and run and that’s what I did.

It was a new course, which was challenging from the start as we started out running up an unpleasant incline around dodger stadium, then down and then up again and out of dodger stadium. I knew this would be a battle the whole way. I never really got into rhythm the first six miles and it was starting to look like I would struggle to even make it to mile 10 but around mile 8, I just let it go and turned it up a notch. I stopped at stage where some women were singing and I danced with one of them. I was starting to really relax and just enjoy the race.

When I got into the groove, it seemed like I was gliding out there. I didn’t feel any pain or fatigue. I was simply in the flow of the race. The miles seem to just fly by. I bumped into several friends running throughout the race and that made the race seem like a regular day in the park. It’s always hard to describe the feeling when you’re out there amongst twenty-five thousand people running and striving towards one goal and that’s the finish line. As I crossed miles 13 and 14, I knew I was all but there but not quite. I was feeling so good and running so fast, I wondered how long I could keep it up and we hit miles 19 and 20 my legs let me know, they had enough and it would be on me to push through the road block the rest of the way. It was a struggle from miles 21 to 26 but I was so excited about the possibility of completing another LA marathon that I didn’t care at all about the time but in the end, it was a victory all the way around. It’s one thing to finish the marathon but depending on what fashion you finish the race can carry over for month to come.

So what now? Well my blog was not just about the LA marathon it’s about my running in general. The marathon is really just the kick-off for the rest of my year. I’ve had my break now it’s back to training and dropping down to the 5k ranks which in my opinion is the hardest race to run, not in terms of the miles but the time. It has taken me over five year’s to get my 5k time down to 21 minutes and that’s still a heart pounding, on the verge of cardiac arrest 21 minutes. I don’t intend on settling there. It’s never an easy transition from training to run 26 miles down to 3 miles at a frantic pace but I love the distance and the challenge. My first race since the marathon was yesterday at the Hermosa Beach 5000, which is a race where all the speed demons come out to show their 5k skills. This is a race where 47 year olds are running 6:30 minute miles or better. I managed a disappointing 22 min and 30 seconds but I’ll be happy with it for now. Back to the training zone to reach my goal of 19 minutes.
Spring is here, there are a lot of upcoming 5 and 10k’s around Los Angeles. If you are looking to get back into shape, then this is a good first step.


Run with purpose!

Tuesday, March 16, 2010

Runner's Preserve Memories

We’re a community of runner’s who push ourselves to the brink of exhaustion. We rise at the crack of down to get in our training runs. We put our bodies through hell but sometimes people simply don’t understand what drives us. Not many respect or appreciate the sacrifices we make so we become a band of supporters for each other. You never know what the runner to your right or to your left is running for but know, we all have our reasons. I have several reasons why I lace up my running shoes week after week, month after month, and year after year and now I’m sharing my stories and experiences with you.

I’d only known Rhiannon Meier just over a year and a half and no one had a bigger impact on my life as she did. We met through a mutual friend at a 5k running event; Rhiannon was training to run her first marathon, and asked if I’d run with her in the mornings before work. As a seasoned runner of four marathon’s and dozens of other running events, I always liked running alone but for some reason I agreed to meet and run with her. At the crack of dawn we met on Ocean Blvd in Santa Monica and we ran at a snail’s pace, which was ok because we were able to talk while we ran, allowing us to learn a little more about each other. I’ve never met a person who was so alive and excited at 5:00 am in the morning but then again, I’ve never met anyone like Rhiannon. I’d only known Rhiannon for about a month but it seemed like I’d known her years. She was extremely supportive with everything I did, especially my running. No one really cared how may 5k’s I ran or what marathon I was attempting to get through but Rhiannon became my biggest fan.

I remember her showing up at a small 5k I ran. She came just to cheer and scream as I came across the finish line, which totally embarrassed me but it also showed me just how much of friend she’d really become. When she heard I was going to New York to run the NY marathon, she insisted on taking me to the airport even though my flight was at 6am. She showed up to pick me up in her robe and pajamas but still just as bubbly and excited as if she were going to NY to run. That type of support was special.

Rhiannon landed a new job in December of 2006 and the demand was just too much so she was unable to keep up with her training for the LA marathon and was unable to run the race in March of 2007 but she was determined to run the marathon in March of 2008. She decided to join up with a popular Los Angeles Marathon training group the LA Leggers and made it a goal to be at the starting line of the marathon in March.

We both were busy but we still managed to check on each other. She sent me texts messages to check on me and I went to run with her training group on an occasional Saturdays. As we got closer and closer to the 2008 LA marathon, she was so excited. She sent me a message telling me she was nervous because her running group would be running 16 miles on Saturday. I told her she had nothing to worry about. That was the last conversation we ever had.

On December 9th 2007, Rhiannon and her boyfriend were on their way home when their vehicle was blindsided by a drunk driver who ran a red light. They both died at the scene. At the age of 28, she had so many hopes, dreams, and aspirations. I was deeply saddened to have lost such an amazing friend but you don’t forget good friends no matter what. I share her story because it’s important to me and I intend on keep the spirits of good people alive. I always dedicate a mile or two of each LA marathon to Rhiannon to show her how much I appreciated her friendship and support.

“We are here for a short time. We must try to do something good with our lives. Try to be at peace with yourself and help others share that peace. If you contribute to others’ happiness, you will find the true goal and meaning of life.” (His Holiness the 14th Dali Lama)

Thanks for Reading….
Shamar




Shamar

Tuesday, March 9, 2010

Mind Over Sore Feet!

Hello Runner’s. Today’s blog topic is about what it takes to get through the marathon. I’d say this would be for the novice runner’s but some veteran runner’s may find it helpful too. So all you runners attempting to run your first marathon, listen up.

All veteran marathon runners know that in order to be successful at the 26.2 mile distance, there takes a certain amount of training and commitment throughout the year. They also know that no matter how much training you’ve put in, you must still be up for the mental challenge the race poses. Training runs are just that, training. You have to be prepared for things that may pop up during the race. I’ve often heard someone say, I’ve never had a problem cramping during my training runs, or I’ve never had a blister before. In a marathon, the smallest thing can begin to wear on your mind.

I remember having a cramp in my leg during one of the marathons at mile 6. Surprised and angered, I started thinking about the remaining twenty miles. I began to think, how could I run twenty more miles if my legs are already cramping at mile six. I began to doubt my training, my abilities and the possibility of even getting through the race but I took some time, walked a bit, gained my composure, listened to a few songs on my ipod, then started running again. Before long, I worried less and less about cramping and focused on the task at hand. I must admit. It takes having gone through a few marathons to know what to expect and how to get through those obstacles but first time marathoners can take something away from this blog or at least I hope they do.

In a marathon, the real race starts at mile 18. If you’ve made it this far, then your legs and other body parts have started to let you know that they’re not too happy with you. It’s your job to convince your body and mind that this is no time to stop. Stopping is not an option. Once you do, you may give in. Talk to yourself. Stay positive no matter what. There’s always talk about hitting the wall but your focus is running through a wall, a building or anything else that comes your way. We each have some tactic we use to get through the tough and gritty miles. Some think of themselves as powerful animals, while some repeat motivational mantras to themselves. I always dreamed of joining the marines or navy seals. I never did but during the marathon, I’ve sometimes imagined I was a soldier and the marathon was my battle field and I had one mission and that was make it to the finish line. Giving up was not an option. So during the race, I remember calling out cadence in my mind, and all the thousands of runners out there, were fallowing my lead. Stop and they all lose faith, keep going and everyone makes it home safe. Intense as it may sound, sometimes that’s what it takes.

Running through pain is not an easy thing to do but this is where you must dig deep. Keep your feet moving and use whatever you can do to distract your mind from the pain you may experience.

Nothing you hear, or read can paint the perfect picture of what happens out there during the marathon. It’s an experience each first time marathoner has to go through but you wouldn’t have signed up if you didn’t believe that you could do it. Know that you’ll be amongst thousands of other runners, all pushing towards one goal, which is finishing the race.

Time to get tough!

Thursday, February 25, 2010

It's All About the Shoes!

All you first time runner’s out there, pay close attention. If you think running is not about shoes, it shows you have a lot to learn. The right shoe is essential to a runner’s success as well as keeping your feet from resembling that of an alligator.

My first marathon, I thought I could run in a pair of Nike cross trainers that were too small, and I’d never run in them before he race. I strictly used them at the gym
Mixed with a new pair of cushy socks I bought at the marathon expo the day before the race led to a super snug pair of shoes. Before the race began, I could barely feel my toes. I thought hey, this is the way it should be right? Wrong, wrong, wrong! 8 miles into the race, it felt like someone lit a match and placed it between each one of my toes. Since my legs had already gave out at mile 6 due to dehydration (a story for another blog), I’d had already started walking the marathon and step by step, my feet burned, ached and begged for mercy. I so desperately wanted to take my shoes off, go sit down, and call it a day but I kept on walking and finished the race in fine turtle fashion.

When I got home, I removed my shoes and socks and I knew it was bad but I didn’t expect each one of my toenails to resemble the color of an eggplant and I had blisters between each toe. We’ll discuss what to do about purple toenails in another blog but for now, if you don’t want to spend a month wearing clogs like me, make sure you select the proper shoes for your feet.

First, go to a good running specialty store like Top to Top or Front Runners and have them check out your feet. Some people like me have flat feet so certain running shoes kill my feet. I’m also as pigeon toed as a pigeon so I overpronate. Don’t expect me to explain that to you but it just means I need shoes that have more support than not. You’ll find that you may have to go through several shoe models and styles before you find one that really works. Always use this little wisdom: when you try on a shoe and you feel anything that feels uncomfortable, that feeling can intensify the longer you run which just equals more and more pain. Some shoes are not built for 26 miles and believe me, you’ll find that out real quick. The goal is to find a shoe that gives you the space you need in the toe box but not so much room that your foot is sliding around when you run. This causes bruised toenails just as a tight shoe will because your toes will constantly hit the front of your shoe. If that isn’t bad enough, you can start to develop blisters on your heel and then you’ve got some serious trouble ahead. Word to the wise; when you find a shoe that’s like magic, make sure you invest and buy more than one pair because trust me, shoe companies are in the business of making changes to your favorite models and it’s usually the smallest changes to that shoe model that will affect your foot in the strangest ways. And please ignore cost. Just because a shoe is more expensive, does not mean it’s a good shoe.

Losing toenails is a badge that says you’ve endured a marathon but wearing a medal around your neck says the same thing!

Save the lives of Toenails!

Saturday, February 20, 2010

29 days...no need to worry!

When I said this is the road to my running my 7th consecutive LA marathon, I truly meant it. Each time I’ve run the race it’s has been a challenge more so leading up to the race than the race itself. Some year’s it’s has been injury, other times it has been a lack of training but whatever the reason, it makes completing the race even sweeter.

We’re 29 days away from the marathon and I’ve spent the last 2 weeks as sick as I’ve ever been so needless to say, all training and endurance built up has just gone right out the window but I’m not worried, just a little upset at the timing but I guess I should be happy. In 07, I mysteriously caught the flu the week of the marathon and ignoring any advisement and my body, I refused to dismiss the idea that I wouldn’t be able to run the marathon. I took everything cold medication possible to help me get better but still felt like I was run over by a train the day before the race. I could barely see straight but my plan was to go to the race, and join the ban of old ladies who take their sweet time and walk the entire race but when I got down to the race that morning, I ran into my friend Tendo who was running his first marathon, then I ran into another friend and before I knew it, I was damn near the start line of the race.

When the gun went off, it was as if I got a shot of adrenaline. I forgot about being sick and just ran. I ran the entire race with a rosary in my hand that I bought in Brazil. Something told me to carry it in my pocket during the race but I took it out before the race and carried it the whole way. I made it to mile 19 before my body decided it had enough. I struggled to the finished and was just thrilled to be alive after the race.

I’m not expecting to have that sort of experience this time around but today was my first run in over 3 weeks and it felt good. I only managed 36 minutes but when coming back from a long layoff from any activity pushing hard too early, only leads to injury or in my case back in the sick zone. One would think that with only 29 days left till race time, I’d be pushing my luck but I beg to differ. I have a lot of ground to make up but I know that I’ll be ready March 21st.

Running Makes the word go round!

Tuesday, February 16, 2010

Excuses are for the Birds

“I can’t”! A word I hate the most, yet it’s probably the word I hear the most from most people when I try to get them to run a 5 or 10k running event. Listen up people. A 5k is 3.1 miles. You mention 5k to some people and they act like the world is coming to an end. I always tell people anyone, at any age, any weight, can complete a running event of 3 miles or 26 miles. It’s all comes down to commitment and desire to do something different and push yourself to prove you can do something outside your comfort zone.

I don’t expect everyone to have the same desire and passion that I do about running and that’s ok. That comes with time but what I refuse to accept is defeat before even trying. So many dismiss even trying. Let me just say this; at the age of 73, Ed Whitlock ran the Toronto marathon in 2 hours, 54 minutes and 48 seconds. Let me point out he’s 73 and no he’s isn’t walking, he’s running a time that most fifty years younger than him will never achieve. So there are no excuses to why someone in there 20’s, 30’s, or 40’s for that matter could not walk or jog a 3.1-mile race. The overall goal is to cross the finish line no matter what the time.

My advice to all new runner’s is just go out and run for a few minutes. Maybe your first day all you can manage is five minutes. That’s ok. The fact that you’re out there trying is the overall point. The next time you may be able to run for nine minutes. Before you know it, you’ll be able to complete a mile, then two, and then three. No one will be prouder of you than you. But don’t give up before you start.

Summer will be here soon. So if you’re looking to walk or run off those extra pounds you put on during the last few month, look for an event that catches your eye.
One of my favorite sites is raceplace.com
Check it out on your own time. www.raceplace.com

Stay Tuned

Thursday, February 11, 2010

Now you know Why I Run

Welcome to my running blog. This blog isn’t for everyone. Strictly for the running junkies or those looking to get started with their first 5k, 10k, half-marathon, or marathon.

It been six year’s since I laced up my tight nike cross trainer’s and went out an attempted to run the LA Marathon. A memory I tried to forget as soon as the race was over but the 9 purple toenails, and bruised ego just would not allow me to forget. It was that day that not only challenged me mentally and physically but it made me realize you don’t become a runner overnight. I read books, articles, consulted with other runners, anything to learn more and more about how to become a better runner but there was only one real solution. Lace up the shoes and run and that’s what I did.

From March 2004 to date I’ve completed at least 80 running events from 5k to marathon with a streak of six LA marathons in a row and I’m planning on making it seven in a row this March. What keeps me going? It’s the thrill of the running events that I love as well as the competition and the camaraderie you have with the running community. I run to inspire and to be inspired but the LA marathon and I have a personal bond that few know of. In 2004, my dad was in his 3rd year of battling colon cancer and I watched him battle day in and day out. I wanted to do something to show him I’d continue to battle with him. I told him I was running the marathon to lift his spirits. Why I chose the marathon, I have no idea because I’d never run more than 3 miles in my lifetime but it was a promise and I went out there and boy was it a battle. March 7, 2004 was the hardest day I’d ever had. In close to 90-degree heat, I battled for the entire 26.2 miles, 385 yards. Cramps, blisters, heat rash, dehydration tested me all throughout the marathon but I kept thinking, if my dad had to battle his cancer on a daily basis, I could suffer through the pain for one day and I did.

That was one of the hardest physical challenges I’d ever faced and I finished one minute shy of six hours but I never got the chance to share the accomplishment with my dad. He passed away the next morning. Running for me took on a whole new meaning. The LA marathon became my focus each year. As long as I can walk, I will be at the starting line regardless of my health.

My goal is to complete every LA marathon until I cannot run or walk anymore and along the way, I’m always looking to push, and pull anyone I can to join me because I learned back in 2004, that life is too short and if I can lace the shoes up, I’ll be out there.

The Road to completing LA Marathon number seven has begun. This blog is strictly about running. I’ll discuss everything from shoes, the best races, great places to run and more.

Get your shoes ready because here we go.

S