Running with purpose

As runners we all get out on the roads for different reasons. Some of us do it to lose weight, to stay in shape, to unwind, to reduce stress, etc. But, there are some people who run to help others. In 2009, I ran the Boston Marathon as part of the Dana Farber Marathon Challenge (DFMC) Team. I can honestly say that it was the most rewarding run of my life and one I will never forget. I was obviously being physically challenged on race day. What was more challenging was getting up the nerve to go out and ask people to support my run with their hard earned cash. I am proud to say I successfully met the challenge on both counts.

Most of people who know me would say that I am a very outgoing person. I can engage strangers in conversation and make friends easily. However, this is the person I force myself to be in order to be good in my job and to overcome a very strong sense of introversion. My career choice forces me to speak in public forums and to meet new people daily in my real estate negotiations. But it has always been hard for me. I also get up on stage to sing, dance and act in front of an audience which is not something you would expect from someone who is shy by nature. Each of these things have helped me overcome my shyness over the years even though inside I am often tied up in knots. So, when I signed up for the DFMC Team, I knew my biggest challenge would be going out and raising money.

As strange as it may seem, the marathon race itself was not the challenge I was most worried about. I knew I could run 26.2 miles. I had done it five times before. If there was any trepidation about the race it was just some nerves about running what some runners feel is the pinnacle of all marathons -- Boston. I knew that those nerves would dissipate once I started running. When I toed the starting line in Hopkinton, I knew I had done all that I could do to prepare myself physically and there would be no need to look back on it. All I could do when the starter's pistol rang out was run my race and see what happened.

The challenge that I felt most anxious about was the challenge to raise at least the minimum required by DFMC. I was not sure I would be able to ask people for money. What helped me get over the anxiety and set up a program to help me achieve my fundraising goal was the thought that my effort could potentially help Dana Farber find a cure for cancer. Having lost loved ones and friends to this disease, I knew I had to overcome my fear and meet the challenge. It didn't matter how uncomfortable it made me feel to ask friends, family, business associates and even strangers to support my run. I was doing it for those who we have lost and for those who have survived. That higher purpose made it easier to do.

As I crossed the finish line and celebrated achieving one of my life's goals, I actually felt more pride about having overcome my own shy nature and exceeding my fundraising goal. There I was walking through the crowds past the finish line and feeling an utter sense of joy. I had accepted what for me was a risky proposition and somehow found the strength to endure the fear and exceeded my goal. As I look back on it now, I find that the numbers really don't matter. Instead, I just feel a sense of pride that comes from doing something for a greater purpose and having to overcome my own innate nature to do it.

I am nothing more than a runner who knows his limits but wants to continually challenge them.

Apr. 3 – 9.20 miles (1:24:33, 9:13 pace)
Apr. 4 – 6.70 miles (1:02:59, 9:24 pace)
Apr. 5 – 3.50 miles (27:25, 7:50 pace) – Speed Work
Apr. 7 – 6.20 miles (49:48, 8:02 pace) – Tempo Run
Apr. 8 – 6.20 miles (56:33, 9:07 pace)
Apr. 9 – 9.40 miles (1:25:43, 9:07 pace)
Apr. 10 – 10.10 miles (1:34:26, 9:16 pace)
Apr. 11 – 6.20 miles (56:36, 9:08 pace)
Apr. 12 – 3.50 miles (27:24, 7:50 pace) – Speed Work
Apr. 14 – 6.20 miles (49:52 8:02 pace) – Tempo Run
Apr. 15 – 6.30 miles (55:54, 8:53 pace)
Apr. 16 – 10.20 miles (1:30:33, 8:53 pace)

Total Miles: 83.70 miles
2011 YTD Miles: 441.6 miles

Race Pacing Strategy

This year’s Boston Marathon is on April 18th and several of my friends will be toeing the line in Hopkinton. I will admit I am a bit jealous because Boston was the marathon where I finally achieved my goal of running a 4 hour marathon. I would like to see if I could do that again. As I reminisced about that race with a friend of mine recently it made me want to go back and look at my splits times for the race. Here is what I found:

Checkpoint - Pace per mile
5K - 9:07
10K - 9:11
15K - 8:41
20K - 9:01
25K - 9:02
30K - 9:05
35K - 9:06
40K - 9:08
Finish Line - 9:08 overall

I was shocked at how consistent my pace was throughout the race. Of course, it was the 5K between the 10K and 15K mark that allowed me to finish in 3:59:21. This made me want to go back and reread some articles I have saved about race pace and what the recommended strategy is for runners. Even though I did not have a specific strategy for Boston, I ended up running what is known as an even pace race.

Since many of you run and race regularly, you have no doubt heard of the negative split strategy. This is simply running the second half of your race faster than the first. I cannot tell you how many articles or discussions I have had with other runners where they talk about negative split racing and how it is the only way to race. The reason behind the almost fanatical devotion to this strategy is that the runner believes that the easier start allows them to preserve strength and energy for a fast finish. I also believe they prefer this strategy because they can pass a lot of runners in the last half of the race which I have to admit is fun.

I subscribed to the negative split strategy when I became a more experienced runner. I tried in every race to run the second half faster than the first. Unfortunately, I cannot recall a single race where I was able to do that. It makes me realize that there are a few flaws to the strategy. The first of which is that the strategy falls apart when a race course becomes more difficult in the second half of the course (i.e. Boston) than the first. Second, the longer the race the harder it is to run a negative split as you cannot reserve that much energy over a course that is 13 to 26 miles despite what most runners believe.

However, if you chose to use even pacing, you would maintain roughly the same pace per mile throughout the race. This strategy is also used by many runners and can result good finishing times as evidenced by my Boston finish. I read an article recently that said there have been studies showing that the fastest runners in most races were running the first half and the second half of the race in nearly equal times. Thus they were using an even pace race strategy. Based on my Boston performance, I now firmly believe that in a long race like a marathon this is the best strategy because it is very difficult for a typical runner to run a negative split in a marathon.

If you want to run a race with even pacing you will need to know what it feels like to run at your goal pace. This means that you will have to do at least one tempo run each week as you prep for a marathon. In the Brooks-Hanson Marathon Training Program this meant that each week I was doing a tempo run starting at 6 miles building up to 10 miles by week 15 of my training schedule. When I look back at my running log, I am convinced that the tempo runs were the runs that truly taught my body how to run at a consistent pace with relative comfort. Since I was shooting for a 4 hour finish as my stretch goal, I was running my tempo workouts at a 9:00 per mile pace.

The next time you are thinking about a long race (i.e. half or full marathon) sprinkle into your training schedule some tempo runs to help you know what it feels like to run at race pace. The closer to race pace that you can run without over training, the more benefit to your racing. In the end tempo runs are the best way to teach your body how to work at a higher intensity. It will also make it much easier to run an even pace race and hopefully reach your goal on that day. I know it worked for me.

Mar. 20 – 10.20 miles (1:33:23, 9:09 pace)
Mar. 21 – 6.20 miles (56:35, 9:08 pace)
Mar. 22 – 3.50 miles (27:28, 7:51 pace) – Speed Work
Mar. 24 – 6.20 miles (49:57, 8:03 pace) – Tempo Run
Mar. 25 – 6.40 miles (57:32, 8:59 pace)
Mar. 26 – 9.40 miles (1:25:43, 9:07 pace)
Mar. 27 – 9.20 miles (1:23:42, 9:06 pace)
Mar. 28 – 6.20 miles (59:29, 9:36 pace)
Mar. 29 – 3.50 miles (27:24, 7:50 pace) – Speed Work
Mar. 31 – 6.20 miles (49:35, 8:00 pace) – Tempo Run
Apr. 2 – 10.10 miles (1:30:28, 8:58 pace)

Total Miles: 77.10 miles
2011 YTD Miles: 357.90 miles

Has Spring Sprung?

March in New England brings very disparate weather patterns making my runs different every day. The past two weeks have been really interesting. Several mornings, I got up and looked at the thermometer to find it was really cold. Other mornings the temperatures would have me thinking spring is finally here. The only problem with this type of weather pattern is that I never know what to wear or how many layers making my runs outside a little uncomfortable at times. Nevertheless, I am craving that warmer weather where I can just thrown on a pair of shorts, a tech t-shirt and my running shoes and head out for a run without needing to think about how many layers I might need to be comfortable.

As you can image, living in an area with very cold temperatures in the winter makes it difficult to run outside. I have become somewhat accustomed to the winters here in New England and finally have the right running gear to allow me to run outside in comfort (relatively speaking). After six winters here I created a rule that I will not run outdoors when the temperature is below 10 degrees or if the snow/sleet/ice make it too dangerous to be out on the road. In these cases, I head to my local YMCA and hit the indoor track or treadmill. Since training for the Boston Marathon I do all of my speed work outs on the treadmill to allow me to truly regulate my per mile pace.

The indoor track is nice, but 17 laps to a mile can get a bit tedious. The nice thing about the YMCA indoor track is that it is made of a resilient rubber surface which is a nice break for my legs from the asphalt and hard packed dirt I run on outside. The big negative to running on the indoor track is the canted road which puts a continual stress on the outside of one knee and the inside of the other. The track also has tight turns that cause repetitive stress to my legs and IT band. But, when the weather is in the single digits, I would rather do 102 laps indoors where it is warm than try to run outside in severe cold. Despite the availability of the track, I find most runners are downstairs on the treadmills.

As I said, I like to use the treadmill to do my mile repeats and tempo runs when gearing up for a marathon. The main reason I use the treadmill is that it is easy to clock my speed and distance. I don't have to guess my pace. In most of my workouts I set the incline at 2% which simulates the intensity of outdoor running and helps to make up for the lack of wind resistance when running outdoors. If I want to have a more strenuous speed session, I like to set the treadmill on random hills and at level 6 or 7. When I use this setting, I can easily get my heart rate up to 80% of my max and feel I get a big benefit cardiovascularly.

Even though I like the control and certainty of the treadmill for my speed sessions, I do agree that treadmill running isn’t perfect. Some of my running friends tell me they can't stand running on the treadmill as it is monotonous. When I am doing a 7 or 8 mile tempo run on a treadmill, I do understand their point. I try to find a place in my mind where I can just focus on the rhythm of my footfalls and drop into a somewhat meditative state. I listen to podcasts or music and try not to look at the treadmill screen and try to imagine I am running outdoors. The YMCA has huge picture windows that look out into a stand of trees and as the sun comes up I can almost fool my senses into thinking that I am actually outside as I run.

While I use the treadmill even in good weather for my speed work and tempo runs, I would rather run outside. Surprisingly, this former Southern Californian even likes it when the weather is cold, raining or snowing. I find that I feel more connected to the world I live in when I am out in the elements no matter how ugly they may be. The other big plus is that as you run you see different things each mile which helps to reduce the boredom you may find running on the treadmill. Even with the random hill workouts I find that the road gives me more variation as the road is canted and I get to dodge fallen limbs, potholes, etc. This keeps me much more focused on what is ahead making the whole run more interesting. Finally, I always enjoy running outdoors because I get to experience my run in a way you can't when running indoors. When it is hot I can really get a good sweat going or if the weather is inclement I can feel the rain or snow on my face. What's not to love about that?

I have read several articles that all conclude that if you run outside you are getting a much better workout. I am not sure that I come to the same conclusion. I say this because I can actually get my heart rate up much easier when running on a treadmill. But, I know that I use more of my lower body muscles when running outdoors because of all the varied surfaces and inclines I encounter. I do think that running outdoors better prepares you for racing because you are constantly being exposed to different weather conditions. Since I have run in every conceivable weather condition outside here in New England, I know what type of gear I will need for any race day condition and know that the elements will not hinder my ability to finish any given race. If I had never run outside, I don't feel that I would be as well prepared.

So, what does all this mean? Simple. I believe that I have found the perfect balance in my training. I use the treadmill and indoor track when the weather is too inclement for me to safely run outdoors. I also use the treadmill to allow me to really get in what I think are solid speed work outs and tempo runs. I couple this with at least 4 days of running outdoors in the elements. I used this combined training regimen when I trained for the 2009 Boston Marathon and it led to my marathon P.R. My advice is to try using the treadmill in the same way that I do and see if it doesn't help improve your times. But don't exclusively train on one. To really feel alive and part of this great big world that we live in you need to get out on the road and pound the pavement. It is at the end of a long run outside that I truly feel like I have accomplished something. Get out there and experience the elements, you'll be glad you did.

Mar. 5 – 10.10 miles (1:33:25, 9:15 pace)
Mar. 7 – 6.10 miles (57:06, 9:22 pace)
Mar. 8 – 3.20 miles (25:16, 7:54 pace) – Speed Work
Mar. 10 – 6.20 miles (49:50, 8:02 pace) – Tempo Run
Mar. 11 – 6.20 miles (55:57, 9:02 pace)
Mar. 12 – 10.20 miles (1:31:40, 8:59 pace)
Mar. 13 – 11.10 miles (1:42:11, 9:12 pace)
Mar. 14 – 6.20 miles (57:18, 9:14 pace)
Mar. 15 – 3.50 miles (27:45, 7:56 pace) – Speed Work
Mar. 17 – 6.20 miles (49:40, 8:01 pace) – Tempo Run
Mar. 18 – 6.10 miles (55:40, 8:59 pace)
Mar. 19 – 10.10 miles (1:28:15, 8:44 pace)

Total Miles: 85.20 miles
2011 YTD Miles: 280.80 miles

2011 Dana-Farber Marathon Challenge

As most of you know, I was a member of the 2009 Dana-Farber Marathon Challenge (DFMC) team. I met some really great people through my participation on the team. It is that time of year again where many of my teammates are in training for the Boston Marathon as a part of the 2011 DFMC team. I will be there at the Hopkinton Start Area - Runner Refuge this year as a volunteer to help the runners get ready to run the marathon. As a volunteer I could be assigned preparation of food for the runners, manning the first aid supply station (which I did last year), helping them decorate their singlets for the race, manning the doors, and or whatever else they need. It was so much fun seeing all the runners and feel the excitement in the room. I can't wait to be there again this year.

Although I am not running on the DFMC team this year, I will support the efforts to raise money by donating to one of my friends, Helen Morey Gallo. She is a cancer survivor and has been cancer free for 12 years now! As she says on her donation website, "We train and run with thousands of special people in mind and hope in our hearts. Dana-Farber is setting the pace in the race against cancer, and we’re grateful for your help." So, if you find that you can donate a few dollars to help Dana-Farber reach their ultimate goal -- a world without cancer please copy the address below into your browser and donate. Or you can click on the title of this post and it will take you right to Helen's page.

http://www.rundfmc.org/faf/donorReg/donorPledge.asp?ievent=425293&lis=1&kntae425293=7FF2BC2FB632448BB9B4CABF341ED11C&supId=231091013

The Dana-Farber Marathon Challenge directs 100 percent of funds raised to the Claudia Adams Barr Program in Innovative Basic Cancer Research, which enables researchers at the leading edge of scientific sleuth work to achieve better cure rates and to enhance patients' quality of life. DFMC took its first steps in 1990 as one of the inaugural organizations in the official B.A.A. Boston Marathon® Charity Program. Last year I think the team raised over $4.0 million. I hope you will support the team and Dana-Farber.
Here are my totals for the last two weeks:

Feb. 20 – 10.10 miles (1:32:20, 9:10 pace)
Feb. 21 – 6.20 miles (56:52, 9:11 pace)
Feb. 22 – 3.10 miles (24:05, 7:46 pace) – 5K Speed Work
Feb. 24 – 8.10 miles (1:11:55, 8:53 pace) – Tempo Run
Feb. 25 – 6.20 miles (54:42, 8:50 pace)
Feb. 26 – 10.10 miles (1:26:59, 8:37 pace)
Feb. 27 – 10.10 miles (1:39:52, 9:53 pace)
Feb. 28 – 6.20 miles (59:03, 9:31 pace)
Mar. 1 – 3.20 miles (25:48, 8:04 pace) – Speed Work
Mar. 2 – 6.20 miles (55:38, 8:59 pace)
Mar. 3 – 6.10 miles (50:08, 8:04 pace) – Tempo Run
Mar. 4 – 9.20 miles (1:26:51, 9:26 pace)

Total Miles: 84.80 miles
2011 YTD Miles: 195.60 miles