Boston: The Tune Up

The Boston Marathon – the granddaddy of all marathons… the big show… the Super Bowl!  This is the race many a runner has dreamed of getting to.  The road is hard, the work required to get into it, via a BQ, is daunting.  To a select few it’s the pinnacle of hard work and dedication for that one moment in time, to run the storied 26.2 miles from Hopkinton to Boston.  We are 23 days away… OHHHHH the pressure!!!

Listed below is a brief recap of my build up, or if you will tune up events to the big day.

ATC Resolution Run 10K – 40:58; 6:35

This was the first stop of a planned 3 race tune-up; just to see how my training for Boston was going.  I officially started training December 16^th so two weeks in I was more focused on endurance which with the challenges of this course definitely showed me I needed to put in some quality mileage work to get my wind back.  Overall, my splits were relatively where they needed to be this point of training so I gave myself a win for this one.

Split Time Distance Avg Pace Summary 40:58.3 6.29 6:31 1 6:16.6 1.00 6:17 2 6:27.8 1.00 6:28 3 6:28.4 1.00 6:28 4 6:35.6 1.00 6:36 5 6:56.7 1.00 6:57 6 6:27.3 1.00 6:27 7 1:45.9 0.29 6:0

ATC Heart and Soles 5K – 19:11; 6:10

The second stop of the tour found me at the Atlanta Track Club’s annual H&S 5K.  This race is always billed as a fast course qualifier for the AJC Peachtree Road Race, the world’s largest 10K.  My focus for this race was to work on foot turn over while at the same time staying relatively within my marathon pace goals.  Even though my times may not reflect it, I actually struggled in this race.  If it were not for this young kid that came by me I would’ve thrown it in at mile 3.  The lesson I learned from this event was I needed more speed work and to work on proper pacing.

Split Time Distance Avg Pace Summary 19:11.9 3.15 6:06 1 6:05.6 1.00 6:06 2 6:07.2 1.00 6:07 3 6:11.5 1.00 6:12 4 :47.6 0.15 5:27

ATC Spring Tune Up 15K – 1:02.54; 6:44

Where the rubber meets the road!  This course was a pretty challenging foe.  In years past I only ran the 8K because of ‘The Hill from Hell’, which you pass twice if you do the 15K option.   I won’t get into much detail for this event, for a complete recap of this race see my previous post 2014 ATC Spring Tune Up.  What I will say is after 10 weeks of training I left this event feeling pretty good from the overall results.

Split	Time	Distance	Avg Pace
Summary	1:02:54.7	9.30	6:46
1	6:21.7	1.00	6:22
2	6:20.4	1.00	6:20
3	7:05.1	1.00	7:05
4	6:46.2	1.00	6:46
5	6:48.7	1.00	6:49
6	6:45.4	1.00	6:45
7	6:55.5	1.00	6:55
8	7:20.0	1.00	7:20
9	6:40.1	1.00	6:40
10	1:51.5	0.30	6:12

Publix Georgia Half Marathon – 1:31.53; 7:00

Remember earlier when I said my training called for 3 tune-up races?  Well I originally planned to sit this event out, but decided the week of to register for this event (thanks Jeneen) for one last race simulated run.  The focus of this run was to practice pace strategy.  For the first couple of miles I initially stayed to plan – it’s really easy to get sucked up into the push of the early miles to keep up with the heard.  The Georgia Half is a pretty tough course so I figured this would be an excellent opportunity to see if I could sustain the early mental urge to hold back and make a push later in the race.  For the most part things went according to plan.  The pacing and effort was there, struggled some on the back end, but overall I think it was a great experience which gave me confidence for the next few weeks.

Split	Time	Distance	Avg Pace
Summary	1:31:49.4	13.21	6:57
1	7:32.9	1.00	7:33
2	7:13.9	1.00	7:14
3	6:55.7	1.00	6:56
4	6:42.3	1.00	6:42
5	6:31.3	1.00	6:31
6	6:41.4	1.00	6:41
7	6:56.5	1.00	6:56
8	6:43.4	1.00	6:43
9	6:36.7	1.00	6:37
10	7:04.2	1.00	7:04
11	7:15.6	1.00	7:16
12	7:19.0	1.00	7:19
13	6:56.5	1.00	6:56
14	1:19.8	0.21	6:27

So, to sum up… training is going well overall.  There have been a few hiccups here and there with the weather (anyone remember the Polar Vortex?), fatigue, and just ready to get it done.  But, I’m trending for a good showing and ready to represent for the ATL.  Beantown I hope you’re ready!!! 

Keep Running!!

Jerome

Running 101 - How to keep your running resolution intact.

So, we are 3 months into 2014.  How are those resolution/goals holding up?  Did you make a goal to start running, to walk then run, or to run your first 5K-marathon?  What ever the goal, you aren't alone in this journey.  Like anything; you must create a plan, a road map if you will for how you will make running a lifestyle.  Start with the basics by first walking, finding like minded friends, having a plan, and investing in yourself.

I want to learn the ways of The Force!!

As a child, you crawled before you walked, you walked before you ran.  To start running, the principles are pretty much the same.  For your first two weeks try run walking for 15 minutes at a time.  Keep it simple, go out your front door 7-8 minutes and turn back around.  No more, no less.  Remember if you want to see results you can't be afraid to push yourself.  If you can solve Pythagorean's Theorem while working out you aren't pushing hard enough.  Your first goal, should you choose to accept it, is to be able to comfortably run/walk for 15 minutes and then build from there.

"Uh, everything's under control. Situation normal."

When starting your journey don't be afraid to share in the fun.  Find a few friends with the same goals, maybe slightly more challenging than yours.  As a group you can hold each other accountable to continue running.  I find it harder to cancel on a run when I know I have to meet up with people.  Besides having an accountability partner you also have someone which you can bounce ideas off of, sign up for races, and share in the joys and pains of your new found adventure.

I sense much anger in you...

Even with a modest approach to running you will be tempted to sway.  The weather, work, family commitments, etc.  To stay on track you must have a plan.  There are many training plans out there.  Take the time to find a plan that works for you - fits your current situation or lifestyle.  At the same time, don't be locked to the plan.  Make adjustments as needed... life happens and you must address things when necessary.  Having a plan is your guide to success.  Print it out, put it on your refrigerator or on your desk at work.  Work the plan, don't let it work you.

Running is an investment, so if your motivation is low then pay yourself to run.  For every mile you run pay yourself a $1.  At the end of the week/month use your money to buy yourself something you've been wanting.  Make the investment in your new health a fun event.  If you get a new personal record in a race pay yourself a bonus - maybe $50-$100.  Let your imagination go wild.  Remember you are in control of your journey.  Make it fun.

Last but not least...  There will be ups and downs on your journey.  One week you will feel like you could run forever, the next week 1 mile could feel like a death march.  Don't let this deter you.  Just like life, running has many challenges... it's those challenges which you learn from, which you grow from.  Learn to embrace the bad days as much as you are elated with the good days.

Believe in yourself, because I believe in you and... Keep Running!!

~ Big Rome

  

 

2014 ATC Spring Tune Up

There off!

As the story goes a little engine once lacked confidence in his abilities.  To overcome the challenges he faced he set goals and recited, “I think I can” as he slowly made his way to success.  Every time runners lace up their shoes for a run or a race they face a challenge which may question their confidence.  Challenges are a way of life to a runner.  Without them how do we measure growth?  Noted author Helen Keller once stated, “Life is either a daring adventure or nothing at all”.  The ATC Spring Tune Up 8K/15K was such a race with a daring adventure.  I’m sure by participating in this event made that little engine proud of what all the runners accomplished that day. 

At 7:30AM it was a balmy 41 degrees, but that didn’t deter all the runners from lining up at the start for what would be a challenging run through the Inman Park and Freedom Parkway area of Atlanta.  Given all the recent snow storms in the area it was a great day for a run.  If you’re in the middle of your Spring Half Marathon or Marathon training this event was a great tune up race to see how your training is going.

You've got this!!

From the start of the event the course takes the runners through Inman Park, snaking us through Krog Street and Irwin heading towards the Historic Fourth Ward Park.  From there we were presented with our first ‘little engine’ moment as we turned on North Avenue for the half mile climb (death march for some) towards Freedom Parkway.  I think for many, at least me, this was definitely a “come to Jesus moment”.  Whose idea was this anyway?!?!  After that hill I’m sure many runners where glad that was over.  For the most part the rest of the course was filled with your usual road challenges you face in Atlanta, a hill here, pot hole there.  If you were one of the fortunate few that signed up for the 8K you only had to do the North Avenue hill once.  The few daring soles, like me, got to benefit the joy of seeing it twice.  Yea!!! 

 

So while the North Avenue hill was a mammoth of a hill… the overall course, the many volunteers, police officers, and runners made this event a great experience.  The weather was outstanding and the organizers, the Atlanta Track Club, and Inman Park community hosted a great event.  If you’re doing a Spring half or full marathon next year, or just want a good challenge then you should definitely add this event to your racing calendar.  And, like I always say… Keep Running!! ~ Big Rome

Hey! There's a race going on!

 

 

A moment with Big Rome

We (no real reporter or magazine) recently caught up with Jerome “Big Rome” Scales to ask him a few things about how his training is going for the Boston Marathon.

No real reporter or magazine – First, Big Rome let me congratulate you on getting into the 2014 Boston Marathon.  You must be pretty excited.

Big Rome – Yes, yes I’m pretty happy to be running my first Boston Marathon.  Seven years ago if you had asked me if I could imagine running Boston, let alone a Marathon I would’ve said you were crazy.

NM – How long have you been running and how many marathons have you ran?

BR – I’ve been running for 7 years.  I started running because my waist size was growing faster than the economy.  Not being a gym rat or into organized sports when I was younger I felt running was something I could try with little experience… put on a pair of shoes and just go.  Since then I’ve run 4 marathons.  It’s kind of crazy since I never set out to run marathons.  My plan was to run maybe a few 10Ks here and there and call it a day.

NM – You never intended to run a marathon?

BR – LOL, no… no not at all.  In 2010 I was signing up for a half marathon.  When I went to the race registration site I saw they were offering the marathon at half the price of the half marathon.  Caught up in the moment to save a buck I signed up right away.  My excitement went away immediately when I click submit and realized I had to run twice the distance! #buyersremorse

NM – So I’ve read some of your postings about training.  How are things going?

BR – For the most part training is going well… I’m in week 7 of training and pretty happy with how things are going so far.  My biggest complaint, if any, has been the weather.

NM – Are you following any type of training plan or schedule?

BR – Yes and no.  I do have a schedule I follow.  Its basic roots or design come from the Hanson Brothers Marathon plan… But, I’ve customized it to fit some of the things that work for me – based on past experiences.

NM – How many miles are you logging and what shoes do you run in?

BR – I’m logging maybe 45-60 miles per week.  Currently I’m running in Mizuno Wave Creation, Mizuno Ronins, and Nike Lunar Racer.  The Wave’s are my easy to LSD shoe.  I rotate the Ronin’s and Lunar’s for track and tempo runs.

NM – Wow… that’s a lot of miles and why do you rotate between the shoes?

BR – It seems like a lot, but compared to other training programs out there its pretty modest.  Once you get into the groove the miles tick away.  I like to rotate my shoes because one it seems to help them last a bit longer.  More importantly, I’ve found the different shoes help me focus on the particular workout I’m doing.

NM – Thanks for your time Rome.  I wish you luck in Boston and beyond.

BR – My pleasure… remember Keep Running!!

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