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Greetings Spring Runners; Week #29

-This past Saturday was a great day for a long run – or a taper run for those doing RICHMOND MARATHON this Saturday, JFK 50 and PHILADELPHIA next weekend, and  NCR Marathon on 28 November.  I will not repeat all the platitudes.  Re-read the Updates from the past few weeks.  You can find them on the website. To summarize – **Taper like your life (race) depends on it – because it does.

**Trust your training – you have done the hard part, you ARE ready.

**Take the day as it comes – there are too many variables to plan for everything; that’s the great thing about what we do.

**Take a moments-often-to appreciate what you are doing; and that you are among the fortunate few able to take on this challenge. Be greatful.

**Recognize there will come a MOMENT when you will question why you are doing this, is it worth it, there will be other marathons, no one will notice if you back off – compromise your goals; and a hundred other excuses (I’ve used them all J ). 

**When this happens, it is as much a chemical sign as a mental one.  At the first sign of a negative thought, take an energy gel, drink; and repeat some phrase that has meaning to YOU………Pain is Temporary – Pride IS Forever.

Just to drive home the point, here is an article by Ingred Miller

Slaying The Fatigue Monster
No matter how fit or how fast you are, central fatigue kicks after 4 hours of sustained effort and your thoughts turn from blissful to “you haven’t trained enough”, ”you are slowing down” and worst of all ”you don’t belong here”.
       Left unchecked these thoughts can become self-fulfilling prophecies. Focusing on how tired you are slows you down, making you feel even worse which slows you down even more. This downward spiral of despair can turn a race into a  suffer-fest. You finish the race feeling defeated and resolve to train more next time. But training your body will not solve the problem. The fatigue always arrives and you have to deal with it.
      Here is a simple mental strategy that will keep your thoughts working for you rather than dragging you down. Flooding your mind with memories of success will make you will feel better and when you feel better-you race better.
     It is important to do these steps at home in a comfortable setting. Put this into your mental toolkit and use it  when you are really struggling.

Step 1: Make a list of past accomplishments that make you feel especially victorious and strong. Include things like overcoming a personal struggle, landing a big account at work and your latest race PR. Draw upon all aspects of your life and come up with at least 5 powerful memories.

Step 2: Imagine deep fatigue/despair as something concrete and living. It can be anything, but ectoplasm-goo monsters work well. What color is it? How does it move? As you get more fatigued, does it grow larger or does it multiply? The more detailed and bizarre the image, the easier it will be to remember. Give it a name. Draw it if you like.

SILVERMAN TRIATHLON Race Report

   This past Sunday I was in Las Vegas doing the SILVERMAN HALF TRIATHLON.  It was the third time I have done the race and my 110th.  I was going in with more than my usual trepidation – lack of training, memories of the difficulty of the course – (here is where you insert all of the excuses above).  One thing I have been able to do in recent years is to “manage” my races – based on a LOT of years of getting to know – me.  We all talk about doing a race just as a “training run” , then go out and overdo it.   Knowing I have the JFK 50 in two weeks added to the trepidation so I knew that even if I were to have a great day in LV, I would pay for it at JFK.  Conditions were terrific – 55 deg at the Start, 67 deg water temp, slight chop; temps on the bike were 55 to 75 degrees, slight breeze, 22% humidity (I was in heaven J ).   So Race Management 101; don’t push on the swim.  I added 8 minutes to my usual time.  Relax during the Transition.  Relax during the bike, go 70% on the hills instead of 90%, coast longer on the down hills.  I got off the bike 15 minutes slower than usual – right on target.  Took longer walk breaks at every Aid Station.  I consumed 15 energy gels and 5 Succeed tablets, and too much water/Gatorade to measure.  I was running MY race – YOU run YOUR race.

 

****- Sunday 6 December for our annual Post Marathon Party 

LOCATION will be at the AUSTIN GRILL in the Westfield Annapolis Mall.

TIME will be 5:30pm until we leave.  There will be a Special Happy Hour for us.  Bring your marathon medal, t-shirt, and best ‘war stories’. family welcome. Please rsvp so we know how many to expect.

*****- I will have our Moore’s Marine’s Marathon shirts at Truman this Saturday.  We have extra’s so bring $15 and pick one up.

Sorry, Missed it:  Wednesday Track Session -   START 6:00pm  This should be an easy pace session for those doing RICHMOND . Do 4 x 800 repeats  with 1 lap recovery. 

Saturday Run –  ***START AT 6:30am. **** This is for those doing later marathons(you still have time for two more long-ish runs.  PHILA- 10 miles,  NCR- 14. Those doing these later marathons, you have done your long runs, start your Taper.  New York’ers do a 8 or10 mile run ONLY if you feel well rested.  You will notice you feel more tired than you expect.

 Sunday Trail Run –Start at 8:00 am for one loop of the AHS trail.

Again; Tom Nelson has constructed a site to show our routes and water stop locations for the long run coming up each week.  Check back to the following website later in the week for the latest info on water support:  http://www.runningahead.com/groups/truman/Forum

The 53 Runner's Commandments, by Joe Kelly


1. Don't be a whiner. Nobody likes a whiner, not even other whiners.
2. Walking out the door is often the toughest part of a run.
3. Don't make running your life. Make it part of your life.
4. During group training runs, don't let anyone run alone.
5. Keep promises, especially ones made to yourself.
6. When doing group runs, start on time no matter who's missing.
7. The faster you are the less you should talk about your times.
8. Keep a quarter in your pocket. One day you'll need to call for a ride.
9. Don't compare yourself to other runners.
10. All runners are equal, some are just faster than others.
11. Keep in mind that the later in the day it gets, the more likely it is that you won't run.
12. For a change of pace, get driven out and then run back.
13. If it was easy, everybody would be a runner.
14. When standing in starting lines, remind yourself how fortunate you are to be there.
15. Getting out of shape is much easier than getting into shape.
16. A bad day of running still beats a good day at work.
17. Talk like a runner. "Singlets" are worn on warm days. "Tank tops" are worn to the beach.
18. Don't talk about your running injuries. People don't want to hear about your sore knee or black toe.
19. Don't always run alone.
20. Don't always run with people.
21. Approach running as if the quality of your life depended on it.
22. No matter how slow you run it is still faster than someone sitting on a couch.
23. Keep in mind that the harder you run during training, the luckier you'll get during racing.
24. Races aren't just for those who can run fast.
25. There are no shortcuts to running excellence.
26. The best runs sometimes come on days when you didn't feel like running.
27. Be modest after a race, especially if you have reason to brag.
28. If you say, "Let's run this race together," then you must stay with that person no matter how slow.
29. Think twice before agreeing to run with someone during a race.
30. There is nothing boring about running. There are, however, boring people who run.
31. Look at hills as opportunities to pass people.
32. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.
33. Never throw away the instructions to your running watch.
34. Don't try to outrun dogs.
35. Don't trust runners who show up at races claiming to be tired, out of shape, or not feeling well.
36. Don't wait for perfect weather. If you do, you won't run very often.
37. When tempted to stop being a runner, make a list of the reasons you started.
38. Never run alongside very old or very young racers. They get all of the applause.
39. Without goals, training has no purpose.
40. During training runs, let the slowest runner in the group set the pace.
41. The first year in a new age group offers the best opportunity for trophies.
42. Go for broke, but be prepared to be broken.
43. Spend more time running on the roads than sitting on the couch.
44. Make progress in your training, but progress at your own rate.
45. "Winning" means different things to different people.
46. Unless you make your living as a runner, don't take running too seriously.
47. Runners who never fail are runners who never try anything great.
48. Never tell a runner that he or she doesn't look good in tights.
49. Never confuse the Ben-Gay tube with the toothpaste tube.
50. Never apologize for doing the best you can.
51. Preventing running injuries is easier than curing them.
52. Running is simple. Don't make it complicated.
53. Running is always enjoyable. Sometimes, though, the joy doesn't come until the end of the run.

__._,_.___The difference between the mile and the marathon is the difference between burning your fingers with a match and being roasted slowly over hot coals.

 Hal Higdon




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