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

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.