When you BQ you should be in...Troubles with BQ system!

Interesting article in Competitor.com.  They provided Boston Marathon numbers and one particular set caught my attention.   There were 30,251 Registered runners and only 27,165 showed.   http://running.competitor.com/2015/04/boston-marathon/interesting-strava-runner-data-from-the-2015-boston-marathon_127201.  These numbers support the notion that the attrition rate related to no shows would have allowed for capacity for the 1,900 that didn't get to run but still met BQ standards! I believe organizers should show 2005-2013 data and analyze the trends to see if this hypothesis holds true and let all that BQ in.  Some believe they overstate the number of slots by 5,000, because they only can support 25,000 runners.  I believe this argument is flawed and if that is the case the whole methodology for BQ standards should be relooked.  1,900 runners met the standards and didn't get to run and that is just not fair. Below is a link that is interesting showing other options and some historical information.
http://www.runnersworld.com/boston-marathon/all-in-the-timing?

ING NYC 2013 or Bust

      In early December 2012, I signed up for ING NYC 2013 Marathon on a whim.  I signed up the year before and (in hindsight, luckily) didn't get in.  As you know, NYC suffered one of its worst natural disasters and Thank God, cancelled the race.  With luck on my side, I rolled the dice again.  In early spring, I was rummaging through my email and all of the sudden I get this odd email entitled: You're In!  I opened the email (against all security analyst's advice) and to my surprise, I was selected in the lottery to run in the ING NYC 2013 Marathon.  I jumped from my computer and screamed so loudly with elation that my wife Stacey had to ask what is wrong with you:)   I shouted, I just won the lottery.  Thinking of new found money, Stacey's interest was piqued. I told her that I got into the marathon and she was happy for me. However, I was not happy for our bank account.  Instead of receiving millions, we would be paying hundreds.  Now it was time to train and figure out logistics.
       In 2012, in preparation for the Maui Marathon, the summer was hot.  It seemed every day that I put on my kicks, it would rain or be over 85 degrees Fahrenheit with high humidity.  This year, the weather cooperated.  I finished up with a long run of 3 hours and then ran the Army 10 miler with a PR of 71 minutes and change.  I followed that up with the Capital 20 miler in 2:38 and change.  I was ready.  I also found out that Stacey's sister offered to put us up in NYC in her apartment.  I really thank Kristy, Pat and Louis for their thoughtfulness.  Staying with them not only calmed my nerves, but really helped out financially!  Thank You again!  Now we are getting close to show time.  As my last week approached, I began to taper, but as Murphy reared its ugly head, I ended up getting a sinus infection 6 days before the race.  I ended up taking Z pack starting on Thursday before the race.  The doc said this should not impact me too much, but keep hydrated so I did. The next day, we hopped on the train and the family headed up to NYC.  We arrived around 11PM and took a taxi through the city and got settled in with Kristy and crew.  I just love NYC at night!  So much action and so many lights.   Def my fav in terms of cities.  The next morning, after a nice big breakfast, the gang went over to the Expo.  I just love all the eating the last week to carb up.  Lets put it this way, my infection didn't screw with my appetite.  The gang jumped on the subway and picked up the packet and shopped for all kinds of crazy running stuff.  Its amazing how many different products are offered these days. I ended up with some arm warmers, running hat, and cute gloves with each borough name printed on each finger.  After the Expo, we hiked the High Line and then got a bite to eat--pizza, pizza:)  That night, we all went out for some paaassstttaaa.  As with each marathon, the curse of the night before kicked in.  A 10 to 15 stack of crates was pushed over by a truck and came within inches of smashing all of us.  Check out the pic.   After all the action, that night, I slept pretty well!

        The next morning it was time for the dance. I woke up at 04:15 and crept around the apartment trying not to wake folks.  I ate my typical cheerios and banana breakfast and got ready for the race.  At 05:10, Pat and Kristy were nice enough to drive me over to the ferry.  I arrived at White Hall Terminal to a mad house. It was a cold morning, but I was prepared.  Maybe a little overly prepared.  I wore my shorts and tank, with arm warmers, then had old ass sweats, with two sets of fleeces, my fuel belt, gloves, and a hat.  I also had hand warmers in my shoes, short pockets, and in my gloves.  By 5:45, I boarded the first ferry on my way to the starting line in Staten Island.  On the ferry, it was covered and heated.  I started to sweat and my GI kicked in.  Thank God for the bathrooms on the ferry--barely a line and clean!    After three trips to the bathroom, my nerves finally calmed and we arrived on the Island.  After disembarking, we hiked to buses and started a 40 minute bus drive to the start at the Verazzano Bridge at a Army base.  After unloading on the bus, there was a short jaunt to the start.  Everything was very well organized.  I ended up in Wave 1, with a 09:40 start time where all the food and drink was available.  It was now 07:00, cold and no place to go.  Dunkin Doughnuts provided free coffee and passed out the cutest hats. Since I had a running hat, I had the idea of carrying it in my belt and handing it off at mile 17 to Stacey for a keepsake.  Needless to say, that didn't happen...more to come on that topic later.  After running to the DJohns several times, I met several runners and chatted it up a bit to kill time.  It was cold, but not unbearable.  Finally, it was close to race time, so I was moved to the Wave 1 corral for my time. I was in the last group in Wave 1 toward the back of the start for our Wave.  It was like being placed in a 30X30 pig pen surrounded by a fence, mud, DJohns surrounded by 100 of your closest friends with nowhere to sit.  At 09:20, we were moved toward the bridge.  Since we were the last group there were threats of cutting us off and moving us to the Wave 2 corral. HELL NO!  I stripped down to my shorts and one fleece and ditched the majority of hand warmers.  10 minutes later, I heard the howitzer go off signalling the start of the race. Yeesssss.
      I was in tears of joy at the start.  After waiting 2 years, going through 6 months of 40-50 mile weeks, I finally made it to the start.  I was at the very end of Wave 1 and we were ready to roll.  I was surrounded by two German female runners dressed as clowns and I met a fellow runner that ran the event two years prior.  We swapped stories and then I heard it.

      Start spreading the news
      I am leaving today
      I want to be a part of it
      New York, New York

The race had started...It took about five minutes to hit the starting line, then up and over the V. Bridge.  I had a brisk head-wind of 20 mph with a chill factor of 28 F.    Once I got over the bridge I shed my remaining layers and took pee and I was off.  The experience of running through each bureau was incredible.  Each bureau represented each of their unique cultures and heritage. It started off with Brooklyn.  I never realized how big Brooklyn was.  The wind and cold continued and so did the crowd.  In Brooklyn, I ran past Dr. Basketball.  He dribbled two basketballs the entire way.  The crowd was proud showing their roots through their music. There were police officers every 50 feet in the median and on both sides of the street. Hats off to the NYPD!  Now it was time to head off to Queens.  The Irish flags were waving, the dancers were shuffling and the bagpipes were blowing.  Then came the Queensboro Bridge at mile 15.  Two miles up hill in head winds.  Really rough on the body, but once at the crest I started to the crowds just as other runners had promised.   On the descent, Manhattan was near and the crowd noise was nothing like I've experienced at any other sporting event that I've been involved with, but then the trouble began.
     As I rounded the corner after exiting the bridge, all I could see was 20 rows of people on both sides--amazing.  I knew Stacey and gang were hanging out around mile 17 and I started to look for them.  Now for my Dunkin Donuts hat story...At mile 17, I heard Stacey say hey Mike.  I turned around, pulled my treasured hat out of my fuel belt and tossed it into the crowd.  Needless to say, it wasn't her and I lost my treasure--my DD hat that I carried for 17 miles.  Days later I contacted DD and they tried to find one, but after a week of searching they couldn't locate one.  Thanks for trying DD.   Well here is an update on the DD Hat.  The day before XMAS I received a call from DD.  They located a hat and it arrived on the day after XMAS.  I had to model and also show the NOTE from DD Brands Customer Care.  Thanks Hillary!  You Guys Rock!

  

                    Two minutes later, I felt a twinge in my hamstring. Literally at the same time that I felt the pain, I heard my name and grabbed for my hammie.  As the pain shot through my leg, I turned back and there were Stacey and John.  My emotions were twisted.  I shot back a quick love you and moved on.  I just couldn't deal with the pain, so I had to walk.  The effects of the antibiotics were starting to kick in.  The next 6 miles were a combination of cramping pain in hammie and calf and high fiving kids in the crowd.  Then there was Pedals.  A 20 something kid, tried to ride his bike across the path of the runners.  He was within 6 feet of me and blocking my path.  Thank goodness for the cop standing next to him.  The cop said, hey Pedals, you can't do that and in one motion, he grabbed Pedals and the bike and launched him out of the way.  I also ran next to Lady Liberty, an Indian with head dress and the 6 foot 9 Elvis in his white jump suit.

One experience in Harlem that I recall is fist bumping a kid and high fiving his friends.   The kid was bragging that he got fist bumped and you guys just got high fived.  You know getting fist bumped by a star marathon runner like me is something that you will never forget...lol.  Now we entered Central Park and the finish line was near.  4 more miles and cramping like a dog.  The next two miles were a combo of walking and running.  Very painful.  My 3:30 finish was out of sight, so I re-focused.  Now my goal was finish or die, beat 4 hours and try to run the last 2 miles.  Well, all adjusted goals were met.  Turning down finish lane was the loudest crowd noise of all.  I felt pretty good the last 2 miles and finished a respectable 3:49 and change.  As I crossed the line, I presented the line with the salute my son requested.  I felt pretty good at that point.  As we crossed the finish line, we were immediately provided our medals.  The volunteers did a great job throughout the course and I truly appreciate their support.
      After getting medals and finish line pics, we received our emergency blanket and go bag.  We were then separated by baggage/no baggage options.  I selected no baggage and received a big orange thermal poncho that I will wear proudly today.  Here is a pic.

We then marched around a mile form 62nd to 77th to family reunion.  Stacey, Kristy and Pat met up and I changed into dry clothes and we were off to PJ Clarkes--an upscale restaurant bar.  I came in with my orange poncho and patrons were very respectful.  All of the sudden, Stacey grabs me and says look next to you its Julia Louis-Dreyfus.  Very cool...cordial, but not wanting to be messed with.  Before getting a beer, Pat suggested my old favorite--McSorleys and I couldn't resist. After a few darks and quick burger, we started the journey home.  The next morning I was somewhat sore, but walked quite a bit.  I went shopping with the gang.  Slowly but surely.  In the subway, I saw a few girls that couldn't make it up the subway stairs, so I went over to chat.  They wore their medals proudly.  I opted out, because I didn't know the deal.  After a nice lunch with Stacey, we worked our way back to Kristy's place and I called it a day.  The next day we started our journey back to DC.  I was still pretty sore, but could see the light at the end of the tunnel.  The train ride was nice and after a few beers, I was out like a light.   After arriving in DC and making the drive back home, I had to work that morning.  The whole time I contemplated what tattoo I would get for the memory.  Marina suggested a subway token and a subway token it was.

 I found a great artist, Amy Ax of Ricks Tattoo parlor in Arlington.  The oldest parlor in the city.  I sent my idea and she sent back a sketch--see pic.  I was sold and two weeks later was completely wowed by the work.

       By far, this experience blows away anything I've been involved with running-wise.   I would like to end this experience with my Facebook post.  Thanks everybody for the support and kind words!  Tired and sore and saying goodbye to NYC!  Thanks Kristina, Louis and Pat for hosting us here!  I truly appreciate everything you all have done for me personally and for my family!  Would not have been the same warm experience in a different setting.   Thanks Stacey, Marina, JuJu and John for all the support over the last 6 mo.  I love you and could not have done it without you!  Here is two for you 3:)  http://www.youtube.com/watch?v=Htbo1yW6qeU (If you have not guessed, I'm the guy with the ear cleaner)

http://www.youtube.com/watch?v=ncsTy6hIQCk&feature=share

As John would say you have skin like paper and feet of glass.

Sorry for all the posts.  I know it can be annoying.  Just trying to share a unique experience.  If you have NOT been here for the Marathon as a runner, spectator or as a volunteer, it is highly recommended.

Fin...Chus!

Maui a Different Kind of Marathon Experience

Now after a year of reflection, I've caught my breath and wanted to share my marathon experience in Maui.   On September 13th, Stacey and I raced (no pun intended) off to Maui to take a break from our everyday DC grind.  The purpose of the trip was two-fold:  1.  to celebrate our 20th anniversary; and 2. to run the full and half marathon.   One day I was paging through Runner's World and came upon the advertisement for the 42nd Maui Marathon.  It was advertised as the most beautiful race you will ever experience and it didn't disappoint.  I thought that maybe Stacey would like to take the trip.  Well, not only did she take the trip, she ran her first 1/2 and killed it!  So proud of her.
    We arrived on the island on a Thursday late afternoon after a 13 hour trek across the Pacific.   After getting our Red Beater from the local car rental, we headed off for the Outrigger.  We thought the car was the smallest piece of shit (more to come on the Red Beater), but it turned out to be a blessing in disguise.  Upon checking in to the Outrigger, we worked our way down to our condo.  We got lucky... a beach side condo on the golf course.  It was newly renovated and was absolutely gorgeous.  After unpacking, we headed off to the grocery store in Lahaina and got a bite to eat at LuLu's.   After eating, we went back to the condo and planned our week.
    The next morning we both got up at 5:30 and both went for our final taper run before the race. Taper run was about 3 miles and at an easy pace.  We headed north and ran along the ocean front on a windy little beach route.  During the run, I reconfirmed why we came here.  To enjoy our 20th together in such an amazing place!  We decided to spend the day chilling on our beach and to go snorkeling.  We were literally on Black Rock Beach, a well known snorkeling spot on the island.  Our condo had a secure cabana on the beach where we could check out towels and store our lunch in a fridge.  We rented snorkeling gear and we were off!  The water had a chill to it.  Upon entering the water with our gear, you could instantly see wild life along the coral.  Within 30 minutes, we saw Coronetfish, Butterflyfish, Moray Eel, Pufferfish and a Giant Hawksbill Sea Turtle.  Because the water was so cold, we could only stay in the water for no more than 30 minutes without turning purple, so we had to take breaks.  After a nice day at the beach, we went off to pick up our race packets at the expo at the Westin in Kanapaali and to grab a nice dinner and call it the night.   The majority of the participants were Japanese which added a energizing atmosphere to the overall experience.  
   After a nice breakfast in the morning, we decided to make the trek on the Road to Hana.  A long windy road, that started through small rolling hills with occasional ocean views to being completely off-the-grid.  The trip was a three hour drive up a two-way one lane road along sheer cliffs with the most beautiful scenery that you could imagine and the Red Beater came through.  The car literally wrestled with a mongoose and won (sorry).   After several scary incidents (that will remain anonymous) with the crazy road, we arrived into a local town out of the sixties (loved it) to grab some groceries.  It reminded me of my SF days in Bolinas lol... Everything was locally grown and homemade.  In fact,  I bought a gazillion home made banana nut breads used them for post marathon recovery and for our plane trip home.  I think I even had a few the following week back in DC.    I'm beginning to wonder if they had happy ingredients:)  We finally arrived at the top of Hana and began a 2 hour hike up to the waterfall and, of course, stubborn me didn't listen to Stacey about wearing the right shoes.  It seems every time I run a long race, I injure myself the day before.  MCM was a broken tail bone and in Hana, well lets just say we wore flip flops and ended hiking without shoes.  Lava rocks, bamboo forests, rain, mud, etc...  OUR feet were so torn up and swollen, I didn't know what 2:30 AM wakeup would bring.    We safely made the journey and the Red Beater came through! 
   That night, we carbed up and rested and iced our feet and prepared for the next morning.  Wake up call came early.  I had to be on the bus at 3:30 AM.  So made the walk and met up with a fellow runner from Japan on the way.  We ended up hanging out before the race and sharing different running experiences which made the bus trip go by a bit faster.  What a psychological drain.  The bus took the running route and just totally psyched me out!   Race time finally came at 0530.  The first 5 miles were sub 8 through the flat sugar cane fields, then came the mountain.  Felt great going through the 6 miles up and down the mountain!  Custis Hill training came through, but then came the coast...Hot...Hot...Hot!  The last 15 or so miles were along the coast.  It was around 0800 and hot with high humidity, but drop dead gorgeous.  The lands changed around each bend.  Watching the surfers take time out to cheer on the runners was so cool!  After reaching the town of Lahaina, I knew the finish was in reach (5 miles out), but cramping started.   Rolled through a sprinkler and then cramped--irony.  At this time, I started to tell myself, 5 miles this is a simple daily routine.  I knew I had 40 minutes and I was finished.  Well 40 turned into 50 and then I could see the finish line in the distance, but cramping kicked in again.  1,000 feet from the line, I had to stop.  Both the front and back muscles in my leg were arguing which could hurt me more.  The crowd was cheering me on, but I told them I'm done.  All of the sudden a volunteer came out and used a little reverse psychology on me and it worked.  I hobbled the rest of the way and beat my 4 hour mark by a few minutes.  Although about 20 minutes slower than MCM, I was pleased that I finished period and anything else was the cherry on top. 
   Post-race fatigue kicked in fast, so I thought that I would get a massage.  What a mistake.  I had two massage therapist students working my legs and then I cramped so bad, I thought my muscles were snapping in half.  I excused myself from the massage table and worked my way over to the medical tent for an IV.  I dropped 64 ounces of saline in 15 minutes.   At that point, I had to pee so bad (too much info) and just wanted to get on with things!  The doctor wanted to keep me for a third bag, but I wasn't taking anymore in.  I ended up pulling the IV out and thanking the doctor and the students for the help.   Parting words (advice from) with the doctor so to speak was to stay away from the beer tonight at the party...wink wink.  In the back of my mind, I thought I was forgetting about something and sure enough I did--my feet and plans for the morning.  My socks were covered in blood.  I ended up going back to the room, changing into flip flops with socks.  I forgot that I arranged a four hour bike trip down the volcano for 0230 the next morning.  Needless to say I was so thankful for a refund!   At that point, I met up with Stacey and we spent the remainder of the day swimming at the beach and pool and swapping stories.  The cold water was like a natural ice bath and worked out just fine.  I was so proud of her!  She wasn't even that sore!  I felt like such a moron. Oh well...:)  Ironically, we met this other couple that was our complete opposite.  The wife ran over 120 marathons and the husband ran the 1/2.  Great company and many funny stories.
   The next morning we decided we enjoyed snorkeling so much that we would just try different beaches around the island, before we had to jump on the plane and head home.  After a few hours of snorkeling we packed up and said our goodbyes to the island!  I must say that Hawaii is our favorite place to visit and some day would love to live there!   Next stop ING NYC Marathon 2013!

My Mezamashii Experience

From time to time, I receive information on a unique running project or experience and want to make sure I share. The Mezamashii Run Project is an effort by Mizuno to help create a more euphoric or unique running experience — a more "brilliant" run — for more runners everywhere. My such experience was running my first marathon--Check out my story:

My Mezamashii Run 

The word "mezamashii" means "eye-opening" or "brilliant" in Japanese — it’s a word that captures the euphoric feeling of a brilliant run.  Check out the project and your might be interested.  My wife swears by Mizuno's!  Just go to Mezamashii Run Project and click on "Apply for an Invite."






The Mezamashii Run Project is an effort by Mizuno to help create a more euphoric running experience — a more "brilliant" run — for more runners everywhere. The word "mezamashii" means "eye-opening" or "brilliant" in Japanese — it's a word that captures the euphoric feeling of a brilliant run.
The Mezamashii community will continue to receive brilliant run inspiration from Mizuno in the form of early access to product launches and other exclusive Mizuno events. Over the course of the remainder of the year, Mizuno will give away thousands of shoes to runners who are looking to experience more euphoric, brilliant, mezamashii running.

 

About Mizuno USA

Mizuno USA, Inc.'s roots stem from its parent company Mizuno Corporation. Mizuno Corporation was established in Osaka, Japan in 1906 by Rihachi Mizuno. Today, Mizuno USA is located in Norcross, GA and continues to manufacture and distribute high quality golf, baseball, softball, running, track & field and volleyball equipment, apparel, and footwear. Mizuno USA, Inc., is a wholly owned subsidiary of Mizuno Corporation, one of the largest specialty sporting goods manufacturers in the world.
Since their founding, Mizuno has taken special pride and pleasure in being able to participate in the exciting world of sports and providing sports equipment of the highest quality. Each and every one of Mizuno is guided by the ideal of true sportsmanship. That was true over 100 years ago and is still true today. It is evident in their corporate philosophy which, simply stated, is "Contributing to society through the advancement of sporting goods and the promotion of sports."
Mizuno’s product development strategy is to create products with features that enhance athlete performance and are unique to only Mizuno. These technological advancements make their sporting equipment and apparel go the extra mile and keep their customers in tip top playing form no matter the sport or the conditions. Mizuno believes in making products that work in harmony with the body, helping its users to be the best athlete they can be.

• Philosophy: Never Settle™ is more than just a tagline. It's Mizuno's calling. Mizuno's way of seeing the world. And the rallying cry for the entire company.
• Innovation: Breakthroughs come by leadership and discovery, not by following others. Mizuno's R&D teams will stop at nothing to give athletes the gear they need to perform their best.
• Leadership: Mizuno challenges themselves each day to innovate and constantly improve. And Mizuno's leaders not only are seasoned in their respective sports but also inspire the entire company to make the world a better place through participation in sports.

Undisciplined Discipline

After running the Marine Corps Marathon in late October, I had met my goal for the year and didn't have any short-term goals in mind.  I got my MCM Tatt that I promised myself as a reward and reminder, but lacked motivation to train. BTW,  I intend to add a little runner for each race over 26.2 miles.  Hopefully I will have an anklet by 50. I know this may be a bit self absorbed and silly at my age, but I don't really care.

After recovering from the marathon in a week, I started back on my 6 day a week 5 mile regimen, but also gained about 5-8 pounds in the process.  The primary reason for the weight gain is that I didn't have any incentive and I also didn't watch my diet as closely.  I read several articles that said this often happens after meeting your long-term goal.  After about two months into 2012,  I finally made a short-term goal of adding a 10 mile run to my weekly plan and have stuck to it.  I also added a long-term goal to enter and run (with a little luck from the lottery) the 2012 NYC Marathon and intend to change my training strategy. 

So I guess the moral of this piece is that goals do matter--they keep the undisciplined disciplined.

Runners, are you looking for a BIGGER challenge? Here’s an offer just for you!!

Picture this -- a cool breeze at your back, the scent of blossoming flowers, “purple mountain’s majesty” in front of you…and the SEARING pain in your quads with each and every stride down this effing mountain! 

Don’t come to Roanoke, Virginia to enjoy a relaxing weekend; come to see just how much the National College Blue Ridge Marathon can kick your butt. 

If you’re one of the growing population of marathoners seeking challenging marathons to test your mental and physical endurance, you may have noticed a rivalry quickly building between the National College Blue Ridge Marathon in Roanoke, Virginia and the TMC Mount Lemmon Marathon in Tucson, Arizona.  Both races claim to be America’s toughest road marathon. 

When organizers of the Blue Ridge Marathon learned about Mount Lemmon’s claim they issued a challenge to “let the runners decide which is tougher”, and they backed their challenge by offering free entries into their race to anyone who had just completed the Mount Lemmon Marathon.

About 20 runners accepted the offer and hit the pavement this past April. After the race, organizers showed some southern hospitality by treating the Mount Lemmon runners to breakfast at Thelma’s Chicken and Waffles.  Those who know Thelma’s would argue this was a bribe…and that may be the case. Regardless after experiencing 26.2 miles of elevation change, pounding rain and hail, and a course that trekked through the downtown area, followed a river, climbed the mountain, and took runners back down the mountain, runners were asked to share their experience.  Here’s what they had to say:

  http://www.youtube.com/watch?v=cf_l2NGnegY

National College Blue Ridge Marathon Roanoke, Virginia www.blueridgemarathon.com	TMC Mount Lemmon Marathon Tucson, Ariz. www.mountlemmonmarathon.com
Three mountains to ascend and descend, totaling 7,200 feet of elevation change.	Gradual climb of 6,000 feet.

Roanoke’s is tougher.  At least that’s according to Tim Sykes.  He won the 2010 Blue Ridge Marathon and came in second at the 2011 Blue Ridge Marathon.  As his prize in 2011, the folks in Roanoke paid for him to head to Tucson and compete in the Mount Lemmon Marathon.

He won that too.  “It wasn’t the race itself that helped me decide which was tougher,” said Sykes, “it was how long it took me to recover after the race that was really telling!”  “I was able to run 40 minutes the day after the Mount Lemmon Marathon, [but I] couldn’t really run for three days following the Blue Ridge Marathon,” said Sykes.  “Although Mount Lemmon was beautiful, very tough, and a challenging - both mentally and physically…I’d have to say that the Blue Ridge [Marathon] is definitely tougher.”

You decide.Pete Eshelman of RoanokeOutside.com, an organizer of the Blue Ridge Marathon, wants you to decide for yourself.  Register before December 31st for the National College Blue Ridge Marathon and receive 15 percent off the registration fee, just use the code “Tough”.  

Roanoke has so much to offer visitors: wineries, hiking, biking, and horseback riding trails, quiet countryside vistas, quaint boutiques, and restaurants for almost every palette, everything a guest needs to enjoy the beauty and serenity the Roanoke Region of Virginia has to offer.  But for one weekend a year, we’re looking for the visitors that don’t want any part of that – instead they’re looking for the challenge of a lifetime – and we can offer them that too!

Win a free entry.  Here is how you can win.  Provide a comment on this post.  The comment should explain why you want to run "the toughest marathon in the US."  Then, follow my blog.  I will pick the most interesting comment and email the lucky winner a code (through email you provide in your profile when you follow blog) that will give you a free entry to the National College Blue Ridge Marathon.  There will only be one winner, so be creative!  I will make a decision in mid-December.

Here are some Pics of the event.

Running My First Marathon

MCM Statistics
http://connect.garmin.com/activity/125314532

MCM Pictures
http://community.marathonfoto.com/marine-corps-marathon/finisher-page?id=797U11

    As I sit here recovering from the 5th largest commitment of my life after marriage and three kids, I write to you broken down, sore, but with the feeling of accomplishment and fulfilment.  The journey began four months ago when I started the training program.  The program consisted of one long run a week with five short runs of five miles or more.  The concept was to build it up and break it down every four weeks until I peaked out a month prior to the race.  During this time, I often heard, where is Mike?  I have to thank Stacey and the kids for putting up with the time I pulled away to prepare for the big dance.  On average, I would take 8 hours a week of training.  I love you Stacey and I appreciate everything you do! 
     During the training period, there were ups and downs just like everything else in life.  Weather, commitments, injuries, physical and psychological limitations, and just getting those damn shoes on almost every day were always a chore.   I think it rained 10 out of 12 long runs during the 4 month period.  As for the shoes, they are going into the trash today!  After my peak training run, tapering began and I could start seeing the light...I felt both a sense of accomplishment, but also started to become nervous about the race.  I kept thinking, can I finish?...Is this possible?  Your training runs peak out at three hours and the actual race for most is another 45 minutes to an hour trying to finish those last six unaccounted for miles.  The week before the race was very satisfying.  I literally grazed all week long.  I ate whatever I wanted to...Garlic bread, mashed potatoes and of course pasta were my favs!   The night before, we went to a Halloween party and feasted on chili, lasagna, papaya and more.  After the party, I made final preparations for race time.  I was not sure what to bring because of the weather shift.  Temperatures were expected to range from a low of 32F at start time to a high of 45F by finish time.  I ended up with Underarmour Cold gear with two throw away fleeces.  I also purchased 4 pairs of toe warmers.  I also packed a go bag for after race.  This was key.  After the race you are so broken down and cold.  Changing into a nice set of warm clothes is a must!  With a wake up call at 4:45, I tried to get to bed by 10, but I ended up waking up all night long.  Now for the race.
    As the alarm clock went off, I just glanced over thinking...didn't need to hear that after being up all night.  I crawled out of bed and ate a decent sized breakfast.   Not knowing what to expect, I also drank a bottle of OJ and began dressing.   I didn't realize how this would impact me at the beginning of the race...if you know what I mean.  I stuck the toe warmers on the tongue of my shoes, on the running tights near my thigh, in my pockets for my hands and on my ribs.  This did the trick.  Many runners were wearing garbage bags and were cold as hell.  I thought this would make you sweat and cause even further cold especially when you had over an hour of standing around prior to the race and it did.  Stacey dropped me off at the metro and I was on my way.  Thanks Stacey!  After baggage drop off and walking the mile to the starting line, I found my way to the expected pace group.  I originally was going to run with the ClifBar team, but decided to go out on my own, just like training.  The crowd was booming and all I could think about was lets get this thing on.  The nerves sent me to the woods on several occasions--just moments before the start.  As I was getting up to the starting point, I saw two jumpers heading down to the starting line very cool, but man they had to be cold.  At that point, two V22 Ospreys flew over.   The rumble of the twin engines and propellers raised the hair on my neck.  Here we go...Sang Star Spangled Banner and Drew Carey kicked off the wheelchair and hand cycle runners at 07:45, so I knew we were just moments away.  I ran into the woods for a final pit stop, shed my top fleece, set my watch and iPod and was ready to go.  Finally, the chants of Oorah began and we were off and running!
     During the first 10 miles, I kept telling myself slow down...don't go out too fast.  Didn't work;( Started off with a sub 8 minute mile through mile 10.   This completely backfired near the end of the race.  I was also trying to keep track of my carb loading--every 5 miles.  I became very disoriented during the race and the simple tasks of counting miles became a burden, so I just loaded up as I felt weak and sore.  Liquid was not a problem.  Carried 4 bottles around my waist with my homemade electrolyte special and carried a 24 OZ bottle of water in hand.  Runners thought that was crazy, but having one kidney this was a must.  Plus watching runners choke down the cups is funny to watch.  One guy thinking he had water, threw gatorade over his head to try and cool down.  The first 9 miles were all up hill.  Crazy...Thankfully my long runs had one week of solid hill training.  On Canal Road at the intersection of Foxhall, I was at mile marker 6 and I could see the leaders at mile 9.  There were 5 or 6 in the pack.  Man they are fast!  I also saw several wheel chair runners also.  I have the utmost respect for these participants, especially going up the hills with nothing but arm strength.  These runners were the toughest of the bunch.  Once I hit mile 9, we went through Georgetown and then down to Haines Point.  I kept asking myself, when are we going to reach Haines Point and then I noticed I had been running in Haines Point for two miles already.  Its funny how disoriented I became.  As far as adrenaline pumping bands on the route, I can honestly say the Rumba was the most energizing.  They really kicked it up!  Thanks. 
    From miles 10-19, we finished Haines Point and cruised up to the mall.  As the miles started piling on, all I could think about was seeing my wife and kids!  Then bingo, I glanced into the crowd and saw them at mile 18.  At that point, I headed up to the capital and made the turn and got a chance to see them once again at mile 19.  Thanks guys...I love you!   At this point, I could feel the race was coming to an end as we headed for my least favorite part of the course--miles 22-24--Crystal City or better known as concrete city.  The crowds were nice, but the course was riddled with pot holes and it just sucks!  After exiting CC, I made a pit stop to fill my water bottle.  I couldn't figure out which cups were water at that point.  I stopped and asked a Marine for water and he filled my bottle with gatorade.  He realized I asked for water and said dump it sir and I'll set you straight and he did!  Thanks Marines.  Not only respectful, helpful, but really put on a great event!  I then ventured toward the finish. With two miles to go, we headed on Route 27, toward 110.  On Mile 24, I my calf gave out and I walked for 10 seconds, then moved on.  I started to bonk and just kept telling myself, I only have two more miles on my training run!  Lets do it.   At this point, I just wanted to keep my feet moving.  The crowds were thickening by at least 8 deep and I started cramping pretty bad.  I took my last shot of carb and drink and went for it.  As I reached mile 26, I could see the sign .2 to go and I could see the finish line.  All up hill... I made it up half way and cramped so bad I had to walk for 5 seconds.  I felt so embarrassed, I said screw it and just started running and my cramp went away thank god!
     At the finish line, I was greeted by a young Marine.  She shook my hand and asked how I was doing!  I told her thanks for her service and that "I'm Broken".  As she put the medal around my neck, all I could think of was seeing my kids.  So I looked up and there they were!  I couldn't go to them based on the rules, so I pointed to the festival area and said I would meet them there.  The Marines gave me a warmth blanket, and my food Go Bag.  I immediately drank and drank.  From the finish line to the festival area was about a 1/2 mile.  This was good to work out the cramps by walking.  Noticing that I was a salt filled mess, a young runner came over and asked me if I wanted a salt pill.  I said sure.  She pulled out a white capsule and handed it to me.  I was a bit suspicious, but took it anyway and said thanks!  Life saver...cramps went away within five minutes.  Thanks Austin Girl!  I worked my way down to to the Iwo Jima to get pictures, results table, and then to the Bag pick up area to get changed.  As I was heading down to the Bag pickup area, I dropped a bottle from my belt.  I asked this elderly lady if she didn't mind picking it up because I couldn't bend down.  She obliged and I was very grateful!   Thanks Elderly Lady!  As I picked my bag up, I thought...How the heck am I going to be able to change?  I found a wall with a ledge so I didn't have to bend down.  I leaned my back against the wall and felt a shooting pain from my back (that's another story!).  I was able to change everything but my pant.  Warmth set in and now I needed to find Stacey.  We found each other at the rally point and started the journey home and that was the end of my first marathon!
     I would just like to thank the crowds, the Marines, the support staff, and the runners for such a special experience.  I would also like to deeply thank my family and friends for the support and no more facebook posts I promise...well maybe not so many...lol.  Finally, Thanks Honey for putting up with me and Marina, JuJu, and John for having a single parent for the better part of the last 2 months.  I love you....See you in NYC 2012!

How to Prepare for Running in High Temps

August is typically the hottest month of the year in the Mid Atlantic region.  This type of heat has a direct impact on how you should train.  You should never just rush out into the heat and run a quick 5 or you might become dehydrated and harm your body permanently.   Work with your doctor to figure out what is best for your situation and never take risks when you don't need to.  I've been training for a marathon that I plan to run in the fall.  Unfortunately, dealing with the heat in the DC area is just a fact of life, but training in it is like being pregnant in this hot climate--there are good days and bad days.  I usually run after work during the week, so the temperatures usually averages between 85 to 95 degrees with 40-70% humidity.  To handle such heat and humidity, I've tried to acclimate myself to the heat over time.  It doesn't happen overnight.  It takes weeks of training.  I usually never run distances over 10 miles in such heat. and I average 5-7 miles a day during the week, and run my long run on the weekend early in the morning.  Now that I'm acclimated to the heat, it doesn't hit me as hard, but I always take precautions.   Below are a few tips to consider that may help you cope with the heat.
General Tips:
1.  Make sure you are sufficiently hydrating before, during and after run. 
2.  If you run distances greater that 5 miles or 45 minutes, make sure you drink water and a sports drink with electrolytes during the run and sufficiently hydrate the night before the run. I prefer GU Brew and water.
3.  Run with a wing man, especially if you are running long distances.  This way if you are feeling poorly at least you have safety in numbers.
4.  Where appropriate clothing.  Try do avoid dark clothing.  Wicking material is the best.  I like running without a shirt, but not always.  Socks that don't get as water logged are always nice.  Drymax work pretty well.
5.  Where a hydration belt on long runs.  If I run 10 miles, I will carry a 16 oz hand held water bottle (filled with water).  I will also where a belt with two 8 oz bottles with GU brew.  If my runs are 10+ miles, I will carry a 16 oz hand held water bottle (filled with water).  I will also wear my belt with 2 8 oz bottles of water and 2 8oz bottles of GU brew. 
6.  Chew gum to keep your mouth moist.
7.  Take supplements for fuel and hydration.  I like GU Roctane.   I usually take one 30 minutes into run and then at the 1 hour and 30 minute and 2 hour and 15 minute marks.
8.  Weigh yourself before and after to determine appropriate water in take required.

Over Hill, Over Dale...Give it a Try!

   I have now been running for over two years and have tried a number of methods to increase my speed and endurance for the long run.  I've tried speed work, longer recovery periods, hill training, and yes and combination of them all.  I am currently in the process of preparing for my first Marathon in October.  I've looked over a variety of programs to include:  Hal Higdon's Marathon Training Guide and programs offered by running clubs, magazines and others.  I've tried to glean the best of the programs to get to where I think I need to be by race time.   Here is my program which is based on a series of build ups and breakdowns with a long hill run every week. 
  I generally run 6 days a week, at distances between 5-7 miles.  I end the week with a long hill run.   The key here is the long hill run. On a build up week, I start off on Monday or Tuesday building up my pace over the week to get to the long run over the weekend.    Build ups occur over a three week period, so by the end of the third week, I've increased my long run by over 1 to 2 miles.  This means that during that build up period, my long run increases a 1/2 mile each weekend for three consecutive weeks.  I started at 10miles and am now up to around 14miles after two months of training.  Every three weeks, I reduce my long run down to 10 miles to break myself down and then start to rebuild at longer distances.   The long hill run has not only built up my endurance, but has increased my pace.  I have tested this theory during a few 10 miler events and have found that I have set a new PR each time.   So try the hill!

Rolling Thunder ...Remember the Brave!

  I live in the DC area and get to experience some interesting things while running.  Today I was taking one of my normal routes when all of a sudden I heard a thundering sound.  As I turned the corner, the noise became louder and louder.  I ran up the overpass and there it was--Rolling Thunder.  The experience gave me a boost of energy as I continued my run.  During my run, I had a chance to reflect on this day and actually was able to capture the moment in the following video.  Let us not forget--Today is a day that all Americans should take time to honor those who sacrificed their lives so that America can be free. 

Running Long Distances with One Kidney...Is it OK?

  At 8 weeks of age, I was taken to the hospital.  According to my mother, I was very weak and colicky.  The problem was that I was in Africa and the health care was not that great in the area that we lived.  I was scene by the British Consulate doctor and was medevaced to the Capital.  At the city hospital, the doctor diagnosed my problem as a tumor on my right side.  After further tests, it was determined that I needed to be medevaced to Germany.  Once under more advanced medical care and testing, it was determined that it was not a tumor at all.  It was found that my kidney wasn't working and it had to be removed.  It never really fully developed and was taken over by cysts.  After surgery and recovery I was flown back to Africa.  Before leaving Germany, the doctor asked my father to promise him one thing--never let him play contact sports.  Needless to say, I broke that rule playing soccer most of my life, and dabbled in wrestling in high school and rugby in college.  Now, lets hit the fast forward button and here we are twenty years later.
  At 42, I started gaining weight and decided to take on running as a hobby to control my weight.  I started off small and over 3,000 miles later I've decided to take on my first marathon.  In October, I will run the MCM.   I've just started training, but have always heard that running such distances can put a strain on my remaining kidney.   Between dehydration concerns and just the stress that you put on yourself at that mileage, I'm just a little worried.  I finished a 20 miler late last year and felt OK, but cramped pretty bad in my chins and calves, but not in the kidney area.  I kept myself hydrated both before and after that race and still cramped.  This was probably because I didn't have any electrolytes in my system--at least I hope so.  After researching the topic, I've found that many runners have one kidney and have run multiple marathons.  I even reached out to the Runners World Sports Doctor and he said that as long as I keep hydrated and have no preconditions, I should be fine.  Here is a link to his article if your interested in more detail  http://sportsdoc.runnersworld.com/2011/04/can-i-run-a-marathon-with-one-kidney.html?cm_mmc=nutrition-_-05052011-_-nutrition-_-BLOG%3a%20Ask%20the%20Sports%20Doc.  So I'm going to go for it and try a little different strategy with fueling and hydration this time.  MCM or bust baby!  If you have any information to share on the topic, PLEEEAAAASSEEE Do So!

Running in NYC...It Doesn't Get Any Better than That!

As I set the wake up call for 06:30 AM, ready to begin a new day, I can't stop thinking about starting my day off with a crisp run through the city and ending with a hot cup of Joe. I lay my head down on the pillow and start to doze off. The alarm sounds to classical music (or so I thought). White noise began to jet out from the clock radio. I try to hit the snooze button before I wake up the kids and my wife. I do get one glare as if it were the red eyes of a wolf ready to pounce. I gently try to glide out of bed like a stealth bomber trying to go undetected. Luckily I set my running gear out the night before and manage to slip it on and exit the room virtually undetected. Now for what I've been waiting for.
I stroll down to the lobby with my music booming and my eyes wide open. As I spin through the turnstile door, all I can do is look up at the large buildings in amazement. Okay, where to run. I synced my satellites on my 405 and hang a left. Pumped and roaring to go I set out on a fast pace (for me at least). As I approach lights, I try to time them like an ambulance chaser looking for his next pay check. On lights that I can't catch, I hang a left so I can keep it going. I have no strategy except Run, NYC, Run... The streets are busy, but I manage them as if I was a teenager doing parkour. I happen upon Central Park, or at least I think so. I take it and circle. I'm now half way through my planned 5 and now I head back. Oh shit...echoed through my head...I forgot the address...I try to reverse navigate using a similar but not quite same path home. At that point I realize I can set my HOME feature on the 405 and start my trek back to the hotel. What a feature. Very cool. I finally turn the corner and see my hotel. I can honestly say, no dirty looks, no up tight bikers, or aggressive dogs. The only worry was timing the lights, cabs, and figuring out how to get home. Now to look for a good cup of Joe. Next to the hotel, I found a small Turkish/Greek deli that served nescafe and thought I was in heaven until I asked for it to go. Go, No, the Barista said. To go, please, I replied. Go, No, the Barista repeated. I returned a Okay sign and said as long as you don't mind my sweat. The Barista replied, Its Okay, but you have to deal with my sweat too. I busted out laughing and enjoyed my cup of Joe with the paper. After settling on the bill, I headed back to the room to find the kids were sleeping and my wife watching the TV, so I jumped into the shower and was ready to start the day only to think about the next NYC run.

Running is a Priority, Make It Work For You!

   Do you have kids?  Do you work late? Do you go to school at night?  Do you finish your list of to-dos? Do you have health concerns?   Whatever your situation, most of us have so many things going on, we have a difficult time building running into our schedules.   People who don't exercise might not think this is a priority, but I disagree.   The benefits of RUNNING far outweigh ramifications of not doing it at all.  Two years ago, I made a decision that changed my life.  I had high blood pressure, high cholesterol, and weighed well over 200 lbs.  Therefore, I had the incentive to change my life.  As a result, I have tried to adjust my life so that I can fit running into my schedule.  Sometimes it works and sometimes it doesn't.  I have three kids in three different schools and generally work a 91/2-10 hour day.  Thanks to a flexible work schedule and a very accommodating wife, I'm able to accomplish my running goals and stay up with life's other activities (I THINK).  I try to get to work as early as possible so that the rest of the day will work.  After work, I generally run immediately.  This gives me time to get caught up on email, meet and greet the kids coming home from school, and then start the evening activities.  Evening activities typically involve homework, drop-off and pick-ups, and of course (CAN'T BELIEVE I'M ADMITTING THIS) American Idol, NCIS, Rescue Me, and Blue Bloods.  We split the drop-off and pick-up duties.  Well not exactly-(Wife 65% - Me 35%).  There are times when I miss my window after work, so I try to fit my run in before 8PM.  After 8 doesn't work because I can't sleep once the post run adrenaline kicks in.  So far this has worked out and I encourage others to try the same.  Its important to get your exercise in or you will suffer the consequences in the long run.  I did and will never let that happen again.  How do you deal with it???

Stretch or Go!

    Over the last 20 years, I've been one of those that can put my clothes on and go!  The only time I would stretch is when I was feeling a tweak or slight pain.  Last week, I started realizing that I can't do that anymore.  My body just can't take the pounding as it use to.  I've been training for a 10 miler and between my shoulder that somehow feels like its separated (JUST FROM LAYING WRONG) and my sore achilles tendon, heal and meniscus, I feel like a total mess!  Last night I decided enough was enough...Time to stretch.  I went out and bought some Rock Tape for my achilles tendon and calf and will stretch for 20 minutes before and after each run!  Lets hope this works!!!!





Motivation...Is There such a Thing?

  In the early 90's, as part of my Master's program at George Washington University, I took a wide variety of classes for topics surrounding change.  One such class covered Change Management from a organizational behavior perspective.  During this class, the professor preached that there is no such thing as motivation, its all about incentives that drive people.  This theory was repeated in recent books such as Super Freakonomics and more.  I see many articles and blogs on what motivates runners to train, finish long races, and more...This premise started making me ask myself the same question,  is motivation what drives my training and races or is it pure incentive?
  I would lean toward incentive...I don't think you can ask the question by itself, but you need to look at specific real life scenarios.  After a night of going out on the town, is it motivation that makes me train the next morning?--NO!  When I sign up for a race, is it motivation that drives me to do so?--NO!  When I'm running my last mile of a long race, is it motivation that drive me to the finish line?--NO!  Lets take each of these questions individually. 
 So, I've eaten a 10oz steak, drank some wine, and indulged in dessert.  I wake up the next morning and my stomach feels like a rock.  Does this motivate me to run?  No.  I have an incentive to run so I can keep my weight down.  Then why do folks sign up for races?  Most races cost an arm and a leg!  So why do it?  Does a race motivate you?  No.  I sign up for races to see if I can beat my PR, see how I compete against others in my age group, and in some cases for the prize.  Is this motivation?  Lets look at one last example, what gets you to the finish line?  In a recent race, in my last mile, I started cramping in my shins and calves.  Very painful, so was it motivation that got me to the finish line?  No.  I ran through the pain because I new if I did I would break my PR.  Is this motivation. No.  It was simply an incentive that I had to break my PR to set the bar higher for the next race.
  I know many believe in the motivation theory, but I just don't believe in it.  To me, regardless of how non-PC this sounds, people generally do things because they get something out of it--shear incentive...These incentives can range from self satisfaction for volunteering to winning the prize. Here are a few links to some books on the topic if your interested: 

Endorphins, Cannabinoids, or Farce?

    I don't know if I can get caught up in all the "Runner's High" theories such as Endorphins and Cannabinoids.  Heck, I can barely spell those words!   Since the 1980's, many believed that Endorphins acted as an internal morphine-like response to pain in your body when running long distances.  In the early 2000's this theory was discredited by a research that determined that the molecules associated to Endorphins were to large to pass through the Brain-barrier.  The latest theories are associated to Cannabinoids, a new neuro-based chemical system composed of molecules known as lipids.  These lipids are small enough to pass through the Brain-barrier and stimulate the body with a similar effect as marijuana.
    I just don't buy it!  I believe when you run, its all psychological.  When you have a good run, you feel good.  When you diet right and lose weight you feel good.  When you meet your goals, you feel good.  When you sweat out all your toxins, you feel good.  When you run, you get in a trance, and you feel good.  But remember, sometimes you feel bad too.  When you run, your foot hurts.  When you run, your back hurts.  When you run, your knee hurts. 
    Its all about the psyche.  When you run, the impacts can vary from person to person.  For me, running usually helps me with thinking through problems, helps me get rid of the stresses of the day, and definitely helps me with losing weight and feeling good about it!  If that's the so-called "Runner's High," then I'm addicted!

Recovery...Ouch!

  Recovery periods tend to vary from person to person.  For short races (5K, 5M, 10K, 10M) I generally am able to train the next day.  For 1/2 marathons, I usually take a day off and for distances longer than 13, I take three to four days off.  Usually, recovery for me is more about feeling tired and drained than anything else.  I drink a lot of water and keep my electrolytes up by drinking fruit drinks.  I also stay off my feet as much as possible and keep them elevated.  In addition, I eat within 15 minutes of the race which is probably the most important thing to do.  I learned my lesson after a recent 20 Miler.  I started running two days after the event and my immune system took a major hit.  I came down with an infection and was out a few days.  Best thing to do is take time off and let your body heal from the grind!

Chafing--Awkward But True

   I've been an avid runner for the last 17 months, running over 2,600 miles, but have consistently battled one problem--CHAFING OF MY CHEST.  This is not something I would typically write about (TURN OFF), but I believe many runners go through this so I thought I would share a funny story and a fix to the problem.
   I tried using sports tape, vaseline, tight fitting and loose fitting clothes, band-aids, etc... Sports tape would get wet, fall off, or rip my chest hair out (EEWWW), vaseline would stain shirts (double EEWWW), clothes just don't work loose or tight, and band-aids didn't stand up to the sweat. I also had a funny incident where I forgot to take the white sports tape off and started cutting my lawn with my shirt off. I noticed and wondered how many neighbors saw that one (OMG).  My wife and kids got such a laugh out of that one and so did I at my own expense and self humiliation!
  One day I was putting New-Skin^® Liquid Bandage   http://www.prestigebrands.com/new-skin.htm on a cut and thought this might just be the ticket.  My wife coined a marketing name that New-Skin^® could use for runners...Tender Buds...I just about fell off my chair with laughter...Anyway, thought you would enjoy this bit of self humiliation and potential cure for chafing chest.  Nexcare No-Sting Liquid Bandage Spray, .61 oz.

Here is a bit of Office humor: http://www.youtube.com/watch?v=Xzwf8O4ZCKk

Eat, Run, Drink ... Fuel Yourself

  How do you fuel yourself before, during, and after runs?  For me, it depends on when I run and the type of run--race versus training.   For my weekday training regimen, I typically run at dusk. For this, I typically eat a bowl of cheerios with banana, and a yogurt with water for breakfast around 6AM.  Then I eat my mid-morning snack of banana/clementine or fruit bar with coffee around 9AM.  For lunch I typically eat a hearty salad with protein and a low fat yogurt or a 6 inch turkey sub with honey oat bread around 12:30PM.  This provides me with the right balance of fuel to start my work out and keeps my calorie count down.  I usually run between 5-10 miles during my training runs.  During the run, I always bring a bottle of water, but never eat.  Post training, I usually eat a flat bread turkey sandwich within 15 minutes of my run followed up by a soup for dinner or light wholewheat pasta, Frank Perdue grilled chicken on salad or whatever else I can conjure up.  On the weekend, I usually train mid-morning.  I never really carb it up the night before UNLESS ITs BEER TIME, but always try to eat what I call a Fruit Frapishay (sliced up fruit, covered with Yogurt and Grapenuts) 1 hour prior to workout.  15 minutes after workout, I will eat a light lunch (sandwich with soup).  This seems to keep my calorie count down and get me on the mend quicker.
  Prior to races, the night before, I'll carb up. I will eat whole wheat pasta with a light ground beef with sauce and will drink at least 64 ounces of water.  For morning races, I need my Fruit Frapishay which keeps my stomach settled for those pre race nerves.  I also like to drink coffee before races to rev myself up. During run, I'm not a big fan of food, but if necessary, on longer runs, I'll stick with banana's or whatever they hand out.   Post run fuel, I typically have bananas, granola bars and drink Gatorade and water 15 minutes post run to avoid cramping.  Water is my main beverage pre, during, and post.  This has worked pretty well for me except for 20+ miles....STILL NEED TO FIGURE OUT THAT ONE!!!!  What works for you?

Run with Foot Pain or No Gain

  Over the last two years I've run through a variety injuries, the most common being pain related to my feet.  I have had pain in my arch which had similar symptoms to Plantar Fasciitis.  I also have had problems with the top of my foot near my metatarsals.  In addition, I have broken or seriously damaged my big toe on both feet at least three times.  Here are some tricks that help me run through this pain, but as you know, each of us have a different threshold and tolerance for pain, so be careful and don't risk injury if you don't need to.  Use common sense and before trying any of these techniques always see your doctor first.
  Lets start with that oh so sensitive area--the arch.  When I first started running distances of 5 miles or more, I would have pain in and along my arch line.  After trying a number of different remedies, I determined the pain was caused by switching shoes.  When arch support changes from shoe to shoe this tends to cause pain in your arch.  I have always been the type to run through this, but this pain was so severe, I needed to counteract it somehow.  I found taping the arch provided the extra support needed to get through my runs and overtime the pain would disappear.   The following link was very successful for me (consult your doctor first).  http://www.youtube.com/watch?v=Wy1ZEJ-kKTg&NR=1  The down side was that the tape when wet would start pealing back around mile 3 or 4.  The key for me was wearing tight socks.  Tight socks seem to hold the tape in place a bit better.  The second technique I found that seems to work is going with a shoe 1/2 to 1 size larger and to obtain shoe inserts with extra arch support.  I prefer Gel inserts because it provides padding as well as the arch support needed.  It also molds around your foot for extra support. Below is a link that provides helpful information in more detail.  http://www.veoh.com/browse/videos/category/news/watch/v6503955NrdCBRm7
  Now lets get into those painful metatarsal injuries.  I have found that running shoes without appropriate tongue padding bruises the top of my foot and provides for painful metatarsals.  To get around this, I prefer to wear thin socks to give me extra room.  I also buy shoes with extra padding and finally I use shoelace locks which give me a consistent tightness of the lace.  I have found that shoes that are too tight cause these problems.  These techniques work for me and might work for you.  More can be found on shoelace clips here http://www.helium.com/items/1653719-products-to-keep-shoelaces-tied
   Finally, have you ever been running and catch your shoe on your full down stride on the edge of an uneven sidewalk and jam or break your big toe.  I do this two or three times a year and end up with a broken or badly bruised toe.  My toe turned purple and looked like a ripened plum.  These are several toe injuries you can get from this type of violent collision.  The last two times this happened, I've been able to run through this pain, but this injury seems to be the most painful.  For more links associated to these types of injuries try this link  http://runningtimes.com/Article.aspx?ArticleID=12154&PageNum=&CategoryID  The best remedy is to see your doctor and get plenty of rest.  If you are a hard charger, make sure you have sturdy shoes to get through it.  Also make sure you ice and heat, and ice and heat.  Buddy taping your toes also helps provide additional stability, but going to your doctor is the best approach.  For more info on buddy taping see http://www.ehow.com/how_2302444_tape-broken-toe.html.