November is National Running Safety Month

As runners we're all about the cool... the fancy GPS watch, color coordinated clothes, latest music playlist. But all too often we forget the most important thing of all - runner safety.  November is National Running Safety Month.  Follow these tips to be safe on the roads so you can continue to do what you love - Keep Running!!

Run in groups or tell a loved one
Because runners are fit super elite athletes we often think we're invincible - even the guys.  Wrong!!! Too much can go wrong while running alone.  Runners have been abducted, robbed, shot, and unfortunately killed.  If at all possible find a running buddy or group to run with.  If you must run alone tell a loved one or friend where you're running and how long you will be out.

Bright light, Bright Light
With less light during the autumn and winter months means many runners are hitting the roads in the dark.  This is not the time to audition for a part in an espionage or ninja type movie.  Leave the dark colored clothes at home.  Buy a running vest, bright reflective running gear, or flashlights.  Many of your specialty running stores have the gear you need to ensure the cars see how wonderful you look as you pound out the miles.

Say what, you're listening to the Backstreet Boys?
Technology is great... MP3 players, iPhones, and cell phones have the ability to carry your entire Beatles collection and play the songs randomly while you bounce beautifully down the road.  Unfortunately, while you're bopping your head you can't hear traffic, car horns, or that strange guy running up behind you.  If you want to enjoy your playlist do it on a treadmill.  When you're on the road you need to be aware of your surroundings.  But, if you just can't get away from the tunes then leave one ear bud out.

Secret agent man
According to Road ID, each year 122,000 runners, walkers, and cyclists are hit by cars.  To me its not an option, you must carry or wear some form of ID which lets folks know who you are in case of an emergency.  Also, unless you have a shoe phone or Dick Tracey spy watch, do yourself a favor and carry a phone.

Road Rules not Your Rules
Always run against traffic.  This allows you to see cars coming and they can easily see you.  Follow all pedestrian laws, looking both ways before crossing.  Even if you're right don't be on the wrong side of a car's bumper.  Neighborhoods are the worse, be especially careful of cars on the streets and opening doors.  Also be on the look out for cars coming out of the driveway.  Most homeowners aren't expecting to see a runner as they back out.


So, you're fit and can run a ton of miles
Don't take this the wrong way, but so what.  What are you going to do after running 4 miles and someone attacks you (see run in groups).  Even though we like to think all that work in the gym and running miles will allow you to protect yourself it won't.  Ladies and GENTs, take a class on self defense.  The life you save may be your own.

Keep Running!!
Rome

2013 Soldier Half Marathon Race Recap

Wow, where has the time gone.  It has been a wild and crazy week.  On November 9, 2013 I returned to the scene of the crime, this time I brought friends with me.  A year ago I ran the Soldier Marathon in 2hr 59m.  I was on cloud 9 as this was the race that got me into Boston.  I had such a great experience I simply had to share it with friends.  There were a lot of us from the Atlanta metro area - all running either the half or the full marathon.  Running a race is fun, but running it with your running buddies is beyond comparison.  The camaraderie and friendship of the running community is pretty awesome.  Everyone was there to have a good time, share stories, and cheer each other on to the finish.

Soldier Marathon and Half Marathon is held in Columbus, GA and starts and finishes at the National Infantry Museum.  The race is relatively small compared to more popular events, but still large enough to have the excitement of the bigger races.  The organizers of this event are fabulous and have every detail covered.  The soldiers are awesome and ensure every runner has a great experience.  A great example is the motivation the drill sergeants give you to get up the hill at mile 2.  If you've ever seen an military movie with the gruff gunnery sergeant or drill instructor you can imagine the scene.  Approximately 7.5 miles of the course takes place on Ft. Benning, then a scenic path along the Riverwalk.


I opted out of running the marathon on this trip, I wanted to use this race as the 2nd of 3 half marathons within 60 days.  This strategy allowed me to build endurance and work myself back from injury.  I set my plan up as a 3 tiered approach with mini milestones to build my confidence going into the Spring race season.  So far so good.  I was pretty happy with my overall effort in this event.  The weather was perfect, course just right, and plenty of cheering fans along the route.  

But... the best part of this year's race... many of my friends were either running their first marathons (Fred and Brian), scored a personal best or age group award (Suzanne, Curt, Kathie), or making a go and qualifying for Boston (Geri).  To see them and so many of my other buddies finish was great.  I think everyone had a great experience - see the video for yourself.  If you ever get a chance this is a great race to add to your running list.

~ Rome

Tis the Season of the Marathon

The Fall season is finally upon us, which means the leaves are turning, pumpkin lattes are brewing, and Fall marathons are in full swing.  26.2 miles has long been viewed as the peak of road racing, and with the cooler temps the Fall is when many of the more popular marathons take place. From the Twin City Marathon in October to the Rocket City Marathon in December, beginning in October a runner has many races from which to choose to conquer.  Listed below are some of the more well known races of the fall.

Chicago Marathon

The Chicago Marathon is known as one of the flattest and fastest marathons of the fall.  Registration opens in the Spring and has been known to close within one week of opening.  This year the race took place on October 13th where more than 40,000 people traversed the streets of Chicago.  In 2005, Deena Kastor, the US women's record holder in the marathon won the Chicago Marathon.

Marine Corps Marathon

Known as "The People's Marathon" this race started in 1976 with 1,175 participants, mostly marines. Over the last 40 years Marine Corps Marathon has grown in size and popularity. Just over 30,000 runners take on the marathon distance through the nations capital. In 1994, the Marine Corps Marathon garnered great attention as Oprah Winfrey completed the 26.2 mile distance in 4:29:15 and began what's known as the "Beat Oprah!" movement.

New York City Marathon

The New York City Marathon (NYCM) is one of the largest marathons in the world.  Each year more than 45,000 participants run the course through the 5 city boroughs of New York.  Taking place the first Sunday of November every year this race has hosted many elite and amateur runners each year, with the exception of 2012, since 1970.  As one of the Worlds Marathon Majors, NYCM garners national and international attention from the world's best runners.  In 1976, Norwegian Grete Waitz broke the women's record and went on to win the NYCM nine times.  In 2009, American Meb Keflezighi won the NYCM, the first American since Alberto Salazar won it in 1982.

While these 3 races are the more popular races of the Fall, there are many other marathons from which a runner can choose to run.  Big or small, local or international, running the marathon is an experience which every runner should consider to embark upon. 26.2 miles to eternity, 1 mile at a time there is no greater experience.  

Keep running!!

Jerome

Go Long and Prosper!!!

This past weekend the Chicago Marathon kicked off the fall marathon season.  The fall is one of my favorite times of year to run.  Morning, noon, or night the air is crisp with nearly zero humidity; great weather to go for a long run.  If you’re an endurance runner there is no escaping the long run; it’s the cornerstone of just about every running plan there is.  But why run long?  Can you get by with a bunch of 3-6-8 mile runs and call it a day?  The short answer is no.  The benefits of running long, full body work out, burns many calories, and improved mental health.

Need a work out, don’t have a gym membership… put on a pair of shoes and go for a run.  Technically speaking, any run over 90 minutes is considered a long run.  Within these 90 minutes you work your arms, legs, abs, quads, hamstrings, back, etc.  Show me one singular workout that will hit that many areas at the same time.

Looking for a high calorie burn?  Running long is the perfect answer to weight reduction, which generally speaking means reducing calories.  There are many tools, formulas, calculations, watches, and scales which will tell a person how many calories they've burned.  If you’re like me, forget all that and keep it simple.  A generally accepted formula to use is 100 calories per mile run.  So, if you run 5 miles, you've burned 500 calories.  So, if a person were to run 10 miles on their 90 minute long run, they've burned 1000 calories.  That’s a pretty good burn!!

Ever have one of those Monday morning feelings only to realize it’s Wednesday and you’re knee deep into it?  Whenever I have a stressful day a long run is there to clear my head, put me into a better mood, or help me work through whatever the situation I’m dealing with.  Running produces endorphins that your body just soaks up.  These endorphins naturally boost your mood, something many runners call the “runner’s high”.  Trust me its real.

So, for you newbies out there still not convinced a long run is for you.  I say this, we all started from zero.  Running long is truly possible for everyone.  But, we all must choose the path we run on individually.  If you decide to one day take that leap, proceed with caution.  Be sure to follow a sound plan, consult your physician, and build slowly.  The benefits of running outweigh the few.  Go long and prosper!!

Big Rome

All State 13.1 Marathon – Race Recap

The date was October 6, 2013; the weather was a cool 61 degrees.  My alarm clock was blaring… the time 4AM.  It’s time to get up for another half marathon, this one, the All State 13.1 Marathon Half Marathon.  I’ve ran this race every year since it started back in 2009.  It’s a great event that takes place in Brookhaven, a residential area near downtown Atlanta.  This year being no different than any other I was looking forward to the challenge this course presents.  I met up with my Atlanta Southside Runner (ASR) friends to make the trek to Atlanta together.  The camaraderie of running buddies makes the experience of pounding the pavement much more enjoyable.  I guess knowing that you aren’t the only person crazy enough to get up crazy hours to prepare and run events gives you a sense of togetherness that only another runner can explain.

The race had a scheduled 7AM start time, we got there in plenty of time to use the restrooms, glide up, and get relaxed before the start.  It was pretty nice to see how many of us came out for this event.  We have a pretty tight group.  We chatted for a while talking about crazy things runners seem to talk about, which funny enough never seems to be about running.  After a few minutes we noticed we were getting strange looks from folks – appears we unknowingly blocked a few restrooms and folks were wondering if we were in line.

The start of the race was quickly approaching; a few of us went to warm up and when we finished the group met back up for a stirring pep talk from Nathan, which made the earth move. J  We were ready for battle.  The announcer signaled, telling all the runners to start getting into their corrals.  A singer song the national anthem, which brought the house down (that’s my story and I’m sticking to it).  Nothing left but to get our Garmin’s synched with the satellites and wait for the count down.  3, 2, 1… we’re off.

Mile 1-3… It’s dark out here… why oh why do I run these events??  After going through my customary self-reflection I gathered myself for the task at hand.  Fritz and I were running together through much of the first part of the race.  This was kind of cool because it made it easier to get settled.  Unfortunately through all the turns we got separated.  Oh well, the race must go on.

Mile 4-6… This was the turn.  The first half of the race is a loop which takes you on a scenic tour of the Brookhaven neighborhood and back past the start of the race.  If you’re new to running you may not like going back by the start/finish only to keep going… heck who am I kidding I don’t like it either.  I’ll have you know, I didn’t bail, and I kept going. 

Mile 7-10… This part of the course, in my opinion, is the toughest.  It follows what seems to be never ending slow inclines only to take you through neighborhoods full of twists and turns.  This part of the of the course has many uphill challenges and one steep downhill which in years past forced me to break more than I wanted too.  The one bright spot were the cheerleaders.  I can’t recall what they were saying, but it got me pumped… I think I even “raised the roof” for a minute.

Mile 11-12…  Fritz and I hooked back up for a minute on this part of the course.  Reminded him that the work wasn’t over… we still had a bit of a challenge to go.  We ran through what to me felt like a torture tunnel, which was a winding course through a soccer field/park.  Apparently many folks knew this was coming; it appears to me that someone paid off their family and friends to write inspirational sayings on the ground in chalk.  If they had asked me what to write, it would’ve been something along the line, “You signed up for it… suck it up and keep going!”

13.1… So, after getting through all of that, there was nothing left to do but finish strong.  The beauty of the back end of this course – it’s sort of like an out and back.  Miles 12-13 connects back with miles 7 and 6, so as you’re headed toward the finish line you get to see and cheer on other runners, which allow you to pump each other up.  It’s also cool to see familiar faces along the way in, like Cristal and Clarke cheering you on, love those guys.  Ahh… there’s the finish line… time to focus, and finish strong.

With the race now complete and newly earned medal in hand, I enjoyed seeing old and new friends finish their race and hearing their stories.  We walked around, hung out at the Phidippides tent taking it all in, enjoying each other’s company.  This is why we run, another successful finish to a great event.

The Road Less Traveled

From time to time we have to give acknowledgement and/or look back to thank those that have helped us along the way.  Success is “the achievement of something desired, planned, or attempted”.    Everyday people set out to achieve something they've never done before… these goals become our drive, our passion.  Whether it’s to finish a weekend project, make a ton of money, or to win a race, each and every one of us strive to achieve something or be better than we were yesterday.  


The very nature of being a runner forces you to be goal oriented, to lose weight, to finish a race, or to be socially connected to others.  That’s where mentors, coaches, or other runners come in.  Our community is rich with people from all walks of life.  Our interactions with each other help to grow us, mold us, inspire us to dig deep within ourselves to realize that we can set a goal and achieve it.  Even if we stumble or have a setback, it's our mentors, family, and friends that provide that guidance to help us to continue to move forward.  Many people like to think its hard work and dedication that makes a person successful, and for the most part it is, but if it weren't for the people giving that subtle nudge, that one tip, or by sharing their story then your efforts may have taken longer than originally intended.  

So, I’d like to take the time to thank each and everyone of my past and present mentors, the family and friend, the ones who help me today, and the ones who will help me in the future.  It’s your shoulders I stand on and hope that I would be so fortunate to help others to achieve their dreams as you have helped me to achieve mine.

Keep Running!!

  

Macon Labor Day 10K Race Recap

This week we celebrated Labor Day.  My original intent was to do the usual, get in a run, hang around the house, and veg in front of the TV.  Since the Peachtree Road Race I had been taking some down time to heal up some nagging injuries so I really wasn't too motivated to run a race.  After some consideration I decided to run the Labor Day 10K in Macon.  A few of my buddies had already committed to running the race and after a few conversations they convinced me to just pace another buddy of ours – Tiki.  Great idea I thought, I can get in a run, with no pressure to actually race and worry about my actual time.  Cool beans.

 

As race day approached, due to prior commitments, my friend had to pull out… now what??  Maybe I can run with one of my other running buddies… but alas another idea reared its ugly head…. Why not go for it?    A few weeks prior to Labor Day, I had been slowly building up my miles… low intensity, easy runs, with no speed or tempo work… so I felt pretty good going in that I would be able to help pace Tiki and make it to the finish line in one piece.  I could just run by feel; just to see how things are progressing.  THAT WAS THE dumbest, smartest idea I ever had.  I pull up to the starting line… competitive engine starting to purr…  For the first time in a long while I was a bit nervous.  I look at my other buddy, Cheneda… and ask, ‘hey you want me to pace you?’  She looked in my eye, smiled, and said no if you feel it do what you can.  She must have seen the Kraken pacing back and forth.  By the way, Cheneda got a 10K PR in this race... great job!!

GAME TIME!!  Siren goes off and we begin.  I’m racing again; feeling that familiar sense of adrenaline and that cool sensation from the wind blowing on me as I speed down the road.  I check in with my senses… breathing - check, arm swing - check, watch started - check, legs moving - check.  All systems go UNTIL…. Is that a darn hill before the mile 1 marker?!?  FREAK!!!  No worries, I thought… I've been here before… keep pushing, lean in, dig deep.  I get through that early challenge… 5.2 miles to go.  Mile 2… Things start to settle down a bit… I’m going downhill now, feeling good, feeling great… until things start to level off.  At this point, I’m starting to wonder what did I get myself into.  

OK don’t panic, don’t push it, 4 miles to go, no need to aggravate anything.  Let’s get through this in one piece – mind playing tricks on me.  I fell for it hook, line, and sinker… instead of focusing on the mile I was in… I started rationalizing or thinking about the ENTIRE race.  I've learned through my marathon runs that in order to take on 26.2, mentally you can’t think about it all at once.  The same goes for any race… break it down into stages.  I made a fundamental flaw.  By doing so, your brain will sabotage you by protecting itself and the body.  I immediately switched from race mode to let’s just get out of here in one piece mode – at freaking mile 3.  So, then comes mile 4… OK after a quick argument with myself… the second half of this race was advertised as a fast 5K, so OK its only 2 more miles… dig in… let’s go!!!  BUT WAIT!!  Is that… another freaking hill?!!  You've got to be kidding me.  Mind playing tricks on me, part 2 – that’s all I got Scottie… shut it down, let’s go home, thank you for playing.  I start thinking about the trees, the sun, whatever I could to get through this hill and the next 1 ½ mile.  So, with about a ¼ of a mile to go… I see/hear this kid STRUGGLING (about as hard as me J)… I put my coaching hat on and tell him let’s finish together and we went for it – kind of easy at that point when you see the finish line.  Whew!!!  We made it.  Kid thanks me like it’s his first race… I pat him on the back, where is the freaking water, stretcher, hey I need oxygen!!! 

In the end, overall it was a great event.  I really did like the course, it was challenging, but not so much that I wouldn't do it again… with more preparation.  I came in 3^rd for my age group, helped a kid finish hard, and got to hang out and experience a new running adventure.  The best part… I didn't fall apart and feel pretty happy about my progress.  Until next time… Keep Running!!!

The Dream Lives On

"I have a dream this afternoon that my four little children will not come up in the same young days that I came up within, but they will be judged on the basis of the content of their character, no the color of their skin." ~ Rev. Martin Luther King Jr.

This week we celebrate the 50th anniversary of the March on Washington.  Dr. King's speech, regarded as one of the most pivotal speeches in American history laid the foundation for the civil rights movement.  It was King's vision of freedom, equality, and better jobs for all that united a nation to action.  As we reflect upon that day and to the busy day to day hustle of our daily lives, the many negative stories in the press, and overall view of today's society many are left to wonder... have we truly achieved King's dream?  

To answer that question I look to the running community.  Runners come in all shapes and sizes, with varying backgrounds, and experiences.  Without a doubt runners come from all walks of life.  We are a community that doesn't care about the color of your skin, your ethnicity, religion, or sexual bias.  The many bonds that are formed from the day to day running adventures provides a new perspective on what it means to be a family.

I've seen where a fellow runners will call to check in on each other to see how things are going.  If you have family members or a loved one sick we lean on each other and offer assistance from a shoulder to lean on to offering to help fill a need where we can.  As a community we are one... united towards a common goal to enjoy the sport we love.  It's that unifying love that brings us closer together.  I'm of the opinion that this was the true intent of Dr. King's speech, for each person to have the freedom and opportunity to do whatever they love, be it running, earning an education, or living on a farm in Utah.  Through that shared love we grow as one.

So, as we look back upon that August 28th day in 1963 all runners should thank the leaders of that movement for paving the way for us and  future generations to come for the opportunity to enjoy the sport we've all come to love with any and everybody.

Keep Running!!

Bragging or Motivating?

As runners we've all been there... either you, a family member, friend, close acquaintance, or some random runner has shared a recent running accomplishment.  "I won a race", "I placed in my age group", "I set a personal record (PR)".  Many of our friends congratulate us, like our post, or say they'd like to be able to run like that one day.  Alas, a silent select few may think you're bragging.  Better yet, some runners actually don't post their accomplishments because they feel it is bragging.  Having been a part of the running community for some time I've seen and heard many success stories.  From the novice to the elite runner, we all have a story to share.  The question... is it bragging?

Let's look outside the scope of running.  When people share any accomplishment or achievement, can it be considered bragging?  "I lost 20lbs last week", "My child got an A in class", "I got a promotion on my job".  When we hear statements like these we generally feel happy for the person and share in their excitement. Then again, some may still think it's bragging.  It's tough to tell; people view things differently.  For that reason some runners opt not to share their accomplishments.  Dictionary.com defines bragging as such, "to use boastful language; boast".  Exploring this a bit further, boastful language is, "Brag[ging] implies exaggerated claims and often an air of insolent superiority".  Now, unless I'm mistaken simply stating you ran a PR or you finished your 9th marathon cannot be viewed as insolent. More-so, I would say as a runner you're sharing an intimate experience which made you happy you overcame a personal challenge.  To share your experiences with others seems to be more about making a connection or opening up to others.  But it's much too early, I may be jumping to conclusions. Let's explore further...

Looking at the other side of the coin.  By sharing their accomplishments does the runner motivate others to action?  Is the person receiving the news being made to feel inferior?  Let's see, to motivate - "something that motivates; an inducement or incentive".  Looking back at our definition of bragging we know that any language used to air superiority means one is bragging.  Surely by sharing an accomplishment the persons intent is not to air superiority, but more or less the unintended reason is to possibly motivate.  With that said, can one deduce... If it inspires you to try something new; can it fall into the category of motivation?  As athletes, all runners begin somewhere. Whether running at an early age in high school or running later in life, many runners have a story to tell. Whether it's to lose weight, run a 5K, beat a previous PR by 2 minutes, or to lower their blood pressure.  Despite the reason, overcoming challenges is a runners life.  To reach a certain running accomplishment whether large or small becomes a badge of honor.  Both the Boy Scouts and Girl Scouts use badges to inspire and motivate their troops to overcome and seek new challenges. Some scouts even have badge pinning ceremonies to publicly acknowledge accomplishments.   So could it be through these shared experiences runners are motivating others by talking about their accomplishments?

So can it be viewed as bragging or is it motivating?  Should a runner share when they've run a sub 7 minute 5K?  The runner may think its bragging, another runner may think they're sharing a personal experience with friends.  Some will say its bragging, some will say the story motivates them.  At the end of the day there is no definitive answer. Whether a person decides to share their accomplishments or not is a personal choice.  Just like whether the person receives it as bragging or inspirational is a personal choice. I'm of the opinion... if through sharing a personal accomplishment  I can encourage others to get off the couch and live a healthier lifestyle through running and exercising then so be it.  With that said, I think I will continue to share my experiences.

Keep Running!!

My GPS Died!!!

Well, I've gone and done it now.  I'm guilty of killing my GPS watch.  I'm trying not to be too sad, it lived a good life... My friend has seen plenty of neighborhoods, roads, a few trails, and many races.  As the miles ticked away my friend would give a subtle beep to let me know he was right there with me.  We've had many ups and downs along our journey.  While the good days were many, it was the bad days what made me most appreciate my friend. As I drown myself in my tears I reminiscence about the time when my watch kept a 8-miler from turning into a 10+ miler.  There was another time when my friend beeped that last interval that indicated it was time to rest..... Oh I can see it like it was yesterday.  

Alas, all good things must come to an end.  I must now look to the future (the sun will come out tomorrow).  There will never be another like my friend, but I must be strong.

My GPS watch during happier times.

So, where do I go from here?  Run without a watch???  Oh that's just silly talk... we have to have our data.  Here are a few watches I just so happen to be looking at.  It's starting to feel like Christmas.  

1. Garmin FR210
2. Garmin FR610
3. Timex Run Trainer GPS 2

I don't plan to write a review of these watches because there's already a person (DC Rainmaker) who does a great job of testing and writing in-depth reviews on just about any sport related device there is.  If you don't know about him you should go over and check him out before deciding on what GPS watch you should buy.  Having said that, I will make this one comment.  When selecting a watch, a couple of things to consider is what options you are looking for from a watch, and you should also talk to other runners you may know or run with.  Runners aren't shy to show off their fancy devices and help you pick a watch to fit your needs.  Also, it's always good to have a person you can talk to for advice on how to use or set some feature up you aren't familiar with.  Selecting a watch that is pretty popular in your running circle isn't a bad choice.

Well enough for now... I have to go review and select my next running companion.  Until next time, lace them up and...

Keep Running!!

Hello World!

I'm an avid runner that got started in this sport, like most other adult runners, accidentally.  What started as a journey to slow down my ever expanded waistline has turned into a passionate hobby.  I started running in 2007 and since then have ran over 75 races - from 5Ks to marathons. In 2012, I qualified for one of the most prestigious events in running, the Boston Marathon, which I plan to run 2014. For me running is something I could do every day - it's a lifestyle.  Being on the open road, focusing on the sound of your breath and the pounding of your feet is the most invigorating experience in the world - a natural high.

Even though I've ran so many events I still consider myself to be a intermediate runner or novice-competitor. Some of my friends may disagree... But I still have so much to learn... Every time I go for a run or participate in a race I'm always learning and trying new things.  Having started out late in running I understand the ups and downs of what it takes to continue to lace up the shoes and get out the door for a run. Through running I've seen places I've never imagined existed, met many new friends that have become like family, and have had the opportunity to introduce many others to the sport of running. I always look forward to sharing my experiences with anyone that wants to hear me ramble on about one of my many runs.

Well that's all for now... I will use this blog to share things I've learned along my journey, tips and tricks, and any random thought that comes to mind on a given day.  Until next time, lace them up, and...

Keep Running!!