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You can meet a phenomenal array of fellow runners through social media. One such runner who struck me right away as someone I have a lot in common with was Brodie Wise, a Baltimore resident who you can find on dailymile or Twitter. We’ve had similar timelines in our running “careers”, similar family situations, and this similar habit of not sleeping enough – plus have both experienced the hurdle of overcoming injury (though Brodie’s challenges have been admittedly greater than my own). In a lot of way’s Brodie’s story is a bit contrarian to current trends in running, so I hope you enjoy this different perspective.
Predawn Runner: When and how did you start to get involved with running?
Brodie Wise: Growing up I was a sprinter in school, didn’t do anything major during track so I tried other sports. While in college and beyond I kept running (shorter distances), then the change happened! While living in Baltimore (1998), my old neighbor told me she ran marathons. As most people who are not runners react…”WHAT?” I thought that was plain crazy. Well, she invited me to go on runs and it made me start increasing my mileage. Then one day I tried to run a 10-mile run…. There is nothing like running longer distances for the first time and not knowing what you should and shouldn’t do. Who doesn’t like blisters and dehydration? Either way, I became a runner for life.
PR: It looks like you were involved with running some time ago and then gave it up for a bit – at least racing. Why is that, and what got you motivated to start again?
BW: You got that right; I gave up running races because I didn’t like the planning for the race. Most people need a schedule, I just like to knock some miles out and enjoy the run. Too many people focus on a schedule and miss the “pure” enjoyment of the run. I ran my first marathon in 2001 (Baltimore), after that race I said never again. Absolutely hated the aftermath and didn’t understand why people put themselves through the pain. As time passed, I did try to train for a few others but early in the schedule I got hurt and didn’t like the pressure. Guess what happened; no more races. Well, some friends asked me to run a half-marathon in 2009. At that race I ran into and old friend of mine Thomas Neuberger who first bantered me that he couldn’t believe I could run that fast with my huge feet:) Thomas put the pressure on me to run a few races with him and sign up of a marathon. Since I had a great base of miles, running a marathon wasn’t a big deal and I never had the issues I had in the past.
PR: You’ve run a couple of BQ marathons now, correct? What type of training approach did you take?
BW: Actually, I only ran one. I finally had the honor of running the 2010 Boston. Leading up to Boston I treated the race like any other. I focus on 4-5 runs a week averaging 6 to 10 miles a run, inserting a 20-miler every other weekend. Approximately 3 weeks before the race I start scaling back the mileage for the long runs. Since I ran a 50k the month before, I didn’t need a lot of prep for this race. I admit, I don’t do a lot of tempo and/or speed work, I focus on miles. There is nothing like running Boston, it was an amazing experience!
PR: I know you have struggled through some injuries of late, what have you learned in the process and how have you been able to stay focused on your fitness?
BW: This was a metaphor for life, learn from your mistakes. With everything you need balance and after getting a hernia in 2010 and chronic shin issues due to shoes, I took a year and half to recover (continued to run). I kept my patience and used cycling swimming, etc to keep my fitness up when I wasn’t able to run.
PR: Small world – I had a hernia in early 2010 too, but fortunately the repair was quick, easy, and hopefully permanent. I’m curious as to what adjustments you made to your shoes – can you share a bit about that? Anything else you had to change to overcome injuries?
BW: I can’t say I have much change to my approach to running except I pay attention more to the signs of potential issues. For example, slight pains in my legs or abdomen can become more serious so I shift my training to other exercises when possible. Since my hernia was running induced, I try to do more sit ups and core exercises to strengthen the area. The shoe/orthotics element was a disaster waiting to happen. I changed podiatrists and he stated I could use over the counter ortho’s and could run in less structured shoes. Little did I know that I needed so much more. First I went back to my original podiatrist, second he fitted me for custom orthotics and third he put me in a shoe that has a straight last (curve on the bottom of the shoe) to help support my arches while running. Since I was on the verge of a stress fracture and had to take quick action and stop most running. And now, no VFF’s for me, only over-weighted shoes that support my orthotics and my arches.
PR: Maybe you should write a book – there are a lot of runners who can gain from your experience. With three boys, how do you find time to fit in your training?
BW: I have 3 amazing boys 7, 4 and 2. Time, what is that? Oh, I gave up on sleep a while ago to fit my runs in. Truth be told, having an incredible supportive wife makes all the difference I the world. When I can’t get up she allows me to get a run in and continue my training. I can tell, as my kids get older, there will be no running during the day. Isn’t this blog called “pre-dawn”?
PR: It is indeed, and precisely for the same reason you mention. And I can’t agree more about the importance of a supportive spouse. Now that you’ve gone beyond Boston, what are some of your longer-term goals?
BW: To be fair, I don’t set many goals for running. I have a zen-like attitude and I just like getting out there. I do want to run a 100-mile race someday, I think that will be a focus for 2013. I could twist this question, I feel there so many other people want me to set a goal so I think I will have to put out a poll so I know what to shoot for.
PR: Well I for one think that goals are highly personal, so it’d be tough for me to believe that picking one as the result of a poll would be highly motivating – so we’ll just go with your 100-mile race, shall we?
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Photo Credit: passing the gatorade 4 by Flickr user Hsing Wei, used under a Creative Commons Attribution 2.0 Generic license.
Coach Jay Johnson has once again delivered an outstanding interview in his new podcast, this time with Dr. Trent Stellingwerff, of the Canadian Sport Center – Pacific. Dr. Stellingwerff is an expert in nutritional physiology (or is it physiological nutrition), and an outstanding runner in his own right – while also being married to the 4:05 1500 runner Hillary Stellingwerff.
The topic of this interview is sports nutrition for the marathon, focusing specifically on the marathon itself (not the training cycle). As such, it is a can’t miss for any runner who has suffered the “bonk” (or “hit the wall”) – in other words, anyone who has run a marathon and hopes to do better. Dr. Stellingwerff has not only researched the subject from a scientific approach, but has significant field experience working with endurance athletes in a range of sports, and is an accomplished runner in his own right.
You should really listen to the podcast to get the full science behind the ideas, as it’s always better to know the why’s behind the what’s. To entice you, here are the key points Dr. Stellingwerff made in regards to nutrition for the marathon.
You will run out of glycogen by around mile 18. Your body can store, at most, around 2000 calories of energy in the form of glycogen. No amount of carbo-loading will help you overcome this. And, if you run a marathon in your anaerobic zone, you are burning mostly carbohydrates and cannot utilize fat effectively. This is why the marathon is uniquely challenging – ultras generally remain aerobic (except for the elites), and shorter races aren’t long enough to run out of glycogen.
Target the rule of 15 – 15 g of carbohydrates, 150 mL (5 fl. oz.) of fluids every 15 minutes. Since each gram of carbohydrate delivers four calories, this is 240 calories per hour. Sports drinks typically provided at marathon aid stations contain around 14 grams of carbs per 8 oz. (237 fluid ounces) – this is not a concentrated enough form of carbohydrates and needs supplemented with energy gels.
The maximum fluids the stomach can absorb per hour is 700-800 mL (~25 fl. oz.). This is three cups of water or sports drink (though one must consider the yield of actually getting it down, as well as how full the cups are) per hour. This also combines with the above point to limit the amount of calories per hour you can take in via carbohydrate and electrolyte drinks at~200. This is close to your needs – if you go over the 150 mL per 15 minutes guideline and can “stomach” that well enough.
The best form of carbohydrate is a combination of glucose and fructose. These carbohydrates are taken up by different mechanisms, so when used in combination, they don’t overwhelm a single pathway, as relying only on glucose would. Both Gatorade and Powerade seem to contain such a combination, as, it seems, do most typical energy gels.
Caffeine in the amount of 150-200 mg taken one hour before the race helps to delay the onset of pain and fatigue. This may be best taken via a pill, since the caffeine levels in various forms of coffee can vary significantly (plus, coffee introduced acid which may lead to gastrointestinal upset for some consumers). Caffeine starts having an impact one hour after consumption, and continues to do so for about three hours. A better strategy may be to take half the caffeine before the race and half around 60-90 minutes into the race (depending on your target time), such that the impact of the second one starts to hit just as the first is beginning to fade a bit. I’d discussed the impact of caffeine for runners in a general sense previously; it’s helpful to get this specific advice on how to manage it for racing.
Combining all these concepts above, one can begin to plot a fueling strategy for their race, considering the location of aid stations (often spaced every 1.5 miles – thus the 15 minute timing may be a bit tricky unless you run either a 15-minute or a 30-minute 5K), the type of fuel available (for example, where do gels become available – and do any contain caffeine – and how much?). Due to some of these issues. Dr. Stellingwerff advocates bringing your own fuel belt. This fueling strategy can complement your marathon pacing strategy to fully prepare you mentally for the race.
I had commented in my Towpath Marathon summary that it was the first race in which I didn’t bonk, and it was also the first race in which I didn’t consume any gels. It doesn’t seem that even the excessive availability of sports drinks on the course provided adequate carbohydrates per Dr. Stellingwerff’s formula. Specifically, if I averaged 4 oz. of sports drink every mile, this would have been 36 oz. of fluid per hour – too much to absorb by a significant amount – so I probably didn’t drink that much. If I had been able to stomach that amount, it would have provided the desired 60 mg of carbohydrates per hour, but that seems difficult to believe. Maybe the fact that 90% of workouts, including most of the long runs, were done before breakfast provided some improved glycogen utilization efficiency through enhancing the ability to burn fat.
The other interesting comment made by Dr. Stellingwerff was in response to Coach Johnson’s question seeking one piece of advice for the adult runner. It’s simple – volume is key – you should run as much as time and your body allow. If you aren’t yet bought into the high mileage belief, it’s time to get on board and figure out how to make it work for you.
The podcast is well-worth an hour of your time – especially to hear the killer workout that some of the marathoners Dr. Stellingwerff works with do as a key element of their training (sorry, you’ll have to listen to find out). Coach Jay Johnson’s podcast is quickly becoming must-hear for any serious marathon runner, as this is the second in a row (following on the discussion of ancillary work for runners with Scott Douglas) that provides hard-hitting insights to help with your training and race strategies.
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When it comes to shoe selection, I find myself facing several conflicting objectives. First, I want to continue to be a more efficient runner. Given that this drives me towards a lower heel and lighter shoe, I am constantly looking at shoe specifications when plotting the next move – specifically weight and heel-to-toe drop. Secondly, I like to stick with what works; I have to date enjoyed an injury-free running career, and no amount of small gain in running performance is worth risking an increasing incidence of injuries (as obviously all the performance benefits, and then some, would be lost). Finally, I try to be economical in shoe selection – while I don’t look at the price of any individual shoe that closely (though I have to say I would rule out Newtons based on their price), I can’t afford to have more than two pairs in rotation and I try to get 400+ miles out of each pair. I even try to keep a third 400+ mile pair on the bench for muddy or snowy days, especially now that the Cleveland winter is approaching (I haven’t gotten rid of my Nike Max Moto’s from spring yet, despite their 450 miles).
I had discussed previously on Runblogger my angst over taking a first step towards wearing less shoe, describing my experience in shifting from the Nike’s to the Mizuno Wave Rider 13 (for which I have written a shoe review as well). I have been happy with the Wave Riders, they performed well for me at the Akron Marathon, and were a step lighter than the Nike’s; I was able to adjust to their greater feel for the road pretty quickly and I’m sure they made at least a small contribution to my PR effort there. However, in preparing for the Cleveland Fall Classic Half Marathon in November, I wanted to take the opportunity to go a step further, and my original Wave Riders reaching the 400-mile milestone has provided the excuse (from my wife’s view) or opportunity (from my view) to do so. So I set out with the goal of coming home with some Saucony Kinvaras, having read so many positive reviews on Dailymile and elsewhere.
So many choices, so little funds - the wall of Second Sole Lyndhurst
I headed to the Second Sole store in Lyndhurst, OH, not too far from where I work. I haven’t been there in years, but used to get most of my shoes there in my previous running life in the early part of the ‘naughts (or the ‘00’s, for those more numerically inclined). When I told the clerk there that I was interested in moving from the Wave Riders to Kinvaras to get lighter, she replied, “Well, you would certainly be doing that”. I knew it was likely I’d have to go to a larger size in the Kinvaras – even my size 12 Wave Riders were damaging my toenails quite a bit, and Saucony’s reportedly run a bit small. Unfortunately, all they had in stock was a size 12. I tried it on, expecting it might still be OK, and was horrified at how they felt – not only in the toe, but across the instep. I have a fat foot, and I couldn’t conceive of running in such a snug shoe. She offered to have some 13’s sent in from another of their stores to try out, and I agreed, but then she went to find their running guru to see if other options might be viable for me.
This gentleman (Clark Turner) clearly knew what he was talking about – and he just had the look of an experienced runner. Turns out he is a coach as well, which seems an ideal qualification for working in a shoe store. And he seemed more than eager to share his time and knowledge in helping me look through a variety of options. He understood fully my mission to go to less shoe, and stated that he himself ran all his marathons in racing flats. He actually MEASURED MY FOOT and discovered that, lo and behold, I am actually a size 12.5 – meaning I should really do a 13 in running shoes. Suddenly, I could almost see my black toenails fade away before my eyes. Every shoe I tried on in a 13 felt much better than what I currently wore – though several were clearly still going to create some issues across the instep or on a specific toe. Let me walk through a list of the shoes I tried, and my impressions:
- Nike Lunarfly
– I have had a lot of success with Nike’s in the past (back in the day of the Air Span Triax, specifically), so was open to trying this garish looking shoe. It has a racing-flat like appearance but with more cushioning, and a relatively flat heel-to-toe drop. The fit was very comfortable (almost too sloppy), but I liked it – they felt fast and natural on my test run – and it quickly became the basis for comparison for all other shoes. Clark stated that he used these for most of his tempo and long runs in training.
- Mizuno Wave Precision 11 – When I saw the box, I immediately thought – great! Wave Ronins were my second preference to the Kinvara’s anyway. I was a little disappointed when he pulled out the Wave Precisions (though I admit I loved the bright blue and gold colors). I couldn’t believe how great these felt when I put them on, and the test run felt better than I could have imagined.
- Asics DS-Trainer – I was skeptical about these – I had tried them before and opted for the Mizuno Wave Riders, so I felt I would be taking a step sideways on these, not forward. They were too snug across the instep anyway – I could have tried a 2E width, but I my skepticism kept me from even asking if they had any on hand.
- Nike LunarElite – These were a bit stiffer and slightly heavier than the Lunarfly. But the major issue for me was that the toebox hit my 4th toenail on my right foot funny (one of my many black and blue ones); Clark commented that the fit on the LunarElite’s is a bit more snug. This ruled the shoe out as an option (I barely made it the 150’ of my test run in these).
- Mizuno Wave Elixir – After noting that my ankle turns a bit inward when I run (though I never really thought of myself as an overpronator, and most others who observe me say that I’m not), he brought out a stability model from Mizuno. Surprisingly, these shoes weigh the same as the Wave Precisions, but have the support post. I didn’t like the feel of the extra support (having gotten used to going without it), so ruled these out as well. Running guru commented that many runners prefer the softer and more “variable” (to paraphrase) support of Nike’s LunarLite lining, which is there if you need it but doesn’t “force” the foot to move where it doesn’t want to.
To the victors go my feet - the Mizuno Wave Precision
So, after trying all these, I had narrowed it down to the Wave Precision and the Lunarfly. I put the Wave Precision on the left foot, and the Lunarfly on the right, and took off for the last test run. I liked them both, yet they were distinctly different. The Wave Precision felt like a Mizuno – not much under the foot, you could really feel the road. The Lunarfly felt cushier, hitting the foot in different places than I was used to. I didn’t think that was bad, but maybe the familiarity of the Waves gave me a slight bias. What sealed the deal was sitting and looking at the shoes, and recognizing that the upper on the Lunarfly bunched when I tied them tight, near the base of the shoelaces. Clark stated that they were a newer shoe and Nike didn’t quite get the fit of the upper to the sole correct, and this would be updated early next year. I settled on the Wave Precisions. But I may step to the Lunarfly next, once they get the upper fit correct.
As Clark started boxing up the shoes, we talked marathons; he was amazed at the 3:03 at Akron and stated he had never run the race as he was afraid of the back end of the course. But it turned out we both ran Boston 2004, in the 85 degree heat, and had our worst races ever, both hitting a wall around 15K in. He commented that he had never been so sore after a marathon, largely because he ran a lot slower than even his training runs – and I then recalled that I was unusually sore too. Anyhow, while I do like to buy repeat shoes online (specifically at Road Runner Sports), it’s nice to have a local store to experiment with new selections, and Second Sole will definitely be the choice for that (especially since it is only 5 minutes from work).
He also commented that I had probably noticed a lot less heel wear in the Wave Riders than the Nike Max Moto’s, and I affirmed that such was absolutely the case. He opined that this may have contributed some to my PR at Akron, as I was probably running more efficiently with less heel strike. Maybe he was puffing sunshine where it’s not supposed to shine, but since his theory jives with my own, I’ll just take it and run.
I’m looking forward to trying out the Wave Precisions, and after I get enough miles on them (probably sometime in December, after the half-marathon), I’ll provide a fuller review, which actually seems to be lacking for these shoes right now (addendum – my review of the Mizuno Wave Precision 11 is posted). I’m not sure I’ll ever move all the way to minimalist (shoes I mean – not barefoot) – I even have fat toes which don’t seem suited for Vibram’s, but I’m eager to see how much further I can push this. One step at a time.
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In a season of weather extremes thus far, at least in the Cleveland area, I’ve had the opportunity to try out several new products across a spectrum of temperatures and conditions. One product line that is designed for the “worst” end of this range is the ColdGear® line of products from Under Armour®. As an aside and ironically enough, my favorite mild-weather short-sleeve shirt is a HeatGear shirt from UnderArmour, which is nominally prescribed for high temperatures – I found it very comfortable for a 40° F (4° C) temperature at a 4-mile race in November.
I don’t know what impression you hold of Under Armour, but mine is that they excel at, well, base layers – the very name implies it. And ColdGear absolutely fits that image. My wonderful wife (who now reads this blog) was kind enough to get me both the Fitted Mock Long Sleeve Technical Top and the Fitted Tights (or, as the company refers to them, “Leggings”) for Christmas. While it took a few weeks for the weather to provide the opportunity to try them out, I’m happy to report they were worth the wait.
The ColdGear Fitted Mock Long Sleeve Top - I own the white version
In the documentation that accompanies the product (i.e., “the tag”), the company claims that ColdGear “is the only layer you need”. While I was a bit skeptical of the claim, it is immediately obvious for the shirt that this is a warm piece of apparel, and any notions you may have about the layers needed at a given temperature need adjusted. The shirt consists of a “brushed interior” that is soft to the touch – almost felt-like, in fact. And Under Armour distinguishes this as “fitted” versus “compression” gear, designed to allow for some warm air to remain trapped near your body.
Having now worn the shirt in conditions ranging from the low 20′s F (-5° C) to, with wind chill, 5° F(-15° C), I can say that it’s not sufficient as the only layer in such temperatures. However, I don’t see needing anything more than a vest when wearing this shirt, and it would be find on its own above ~25° F (-4° C). It shields well against the wind yet still manages to wick away moisture. And, despite the initially “itchy” feeling of the brushed fabric, it is very comfortable and creates no observable chafing (though, admittedly, some friends refer to me as “Teflon-Man” in this regard).
The ColdGear Fitted Tights (err, "Leggings", I mean)
As far as the tights, the tag emphasizes the “fitted” versus the “tight” aspect, again emphasizing the ability to trap a layer of warm air against the skin. Honestly, this felt maybe only slightly different than an existing pair of Asics tights I have. I’m honestly not that picky when it comes to tights, and they all seem to work roughly the same, in terms of warmth, regardless of tightness of fit. I would say that my tendency will be to choose these on the colder days and avoid them if the temperature gets near or above 30° F (-1° C). They are very comfortable – I have no complaints whatsoever.
Under Armour promotes its odor-fighting technology in these products as well – maybe I’ll update this post later with a report on how well that works. After a few wearings, there is no observable odor (no need to use the Febreeze Sport Spray yet), which isn’t always the case. I would have to give these items the label of “favorite cold-weather running gear” – I actually look forward to cold weather days that justify pulling these from my wardrobe (as well as the days that let me use the Brooks Nightlife Jacket that I’ll review in a future post).
As a former marketer, I respect when a company owns a niche – and Under Armour clearly delivers in the base layer category. However, their expedition into shoes seems ill-fated, as even this (admittedly skewed) article depicts. You can find an impressive array of ColdGear products on Amazon or buy them directly from Under Armour.
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Photo Credit: Cancun by Flickr user Mike Fleming, used under a Creative Commons Attribution 2.0 Generic license
Now maybe you have other things in mind when you visit Cancun. And it’s hard not to – with its beautiful beaches, stunning resorts, and active nightlife, carving out the time to run can be a real sacrifice. But, if you have a race to train for, or just feel the need to run on a regular basis to avoid going nuts, there is the opportunity to do so pretty easily here.
But first, it would be remiss of me not to explore the safety of Cancun as a destination, especially as it pertains to running. I’m happy to report that it, specifically the resort areas, have been untouched by the drug wars that have plagued Mexico the past several years. Thus, there seems no more risk in running in Cancun than there is in other major resort-like cities – obviously you should use proper precautions regarding visibility and safety.
Now let me state as well that this running experience was different than you are used to seeing here. When I go on family vacations, I really don’t like to disturb anyone in the morning. Thus, these runs were all postdusk. In fact, the most challenging thing about running in Cancun was having the energy to go out at night, after a day in the ocean, on the beach, and in the pools with three energetic young boys. And, maybe more limiting, the all-inclusive (including wine) dinners at the Dreams Cancun resort on Punta Cancun.
One thing was very clear about running postdusk in Cancun right away – you can’t go south from Punta Cancun, the easternmost tip of Mexico. Picture the Las Vegas strip at night – partygoers galore, none too interested in making way for the oddball runner in their midst. Thus, the only choice was to head north – and it made a world of difference. All you have to do is follow the yellow brick road. Actually, it’s a red paved sidewalk, with a yellow perimeter, but it led to the promised land of open and undisturbed space with only the occasional resort entrance to impede with the progress. And these resorts weren’t exactly bustling at night.
The one piece of advice I did hear regarding safety is if you reach the barriers, after which the city proper starts, you’ve gone too far. This was supposedly 4-5 miles north of Punta Cancun – but I never reached it, so it must be towards the high end of that estimate. At no point did I feel unsafe on any run during this trip.
The route north from Punta Cancun
I’d love to report exotic ocean views, but the only instance of this is in crossing a bridge around three miles from the resort. There are plenty of palm trees, and the biggest Mexican flag you’ve ever seen – but it’s otherwise a pretty mundane route. Going out earlier in the day, especially in the morning before business hours, and heading south towards the shopping and more densely packed resorts certainly would provide more variety.
But miles are miles, especially when they are hard earned. Every night (well, the four that I ran) was the same out and back route, with the turnaround point dictated by energy levels. This maxed out at 9+ miles total, but the last night in particular was a struggle, resulting in “just” a little over five miles.
So it’s easy enough to run in Cancun – logistically. It’s just the motivation that can prove to be a challenge.
I’d like to thank Mark Kennedy for including me in his list of 20 Running Blogs to Follow for 2012 and Beyond. He specifically cites these Tripped-Out Running posts, so I’m happy to be able to provide another. Thanks Mark, honored by the mention and the company!
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Photo Credit: Running and never looking back by Flickr user kelsey_lovefusionphoto, used under a Creative Commons Attribution 2.0 Generic license
Persist:
1. To be obstinately repetitious, insistent, or tenacious.2. To hold firmly and steadfastly to a purpose, state, or undertaking despite obstacles, warnings, or setbacks.Persevere:1. To persist in or remain constant to a purpose, idea, or task in the face of obstacles or discouragement.
Take your pick. Perseverance seems bigger, to imply the pursuit of a worthy goal, where persistence carries tones of stubbornness, but we’re splitting hairs. Whatever you choose, its clear that this is another of those character traits developed by running that serves you well in your broader life.
Every plan worth its salt will have its rough spots – some by design, some by the intrusion of, well, obstacles or setbacks. If not, you’ve picked too easy of a plan or goal, or your taking the execution of the plan too lightly. Maybe it’s the demanding single workout – the long threshold or pace run – or a tough sequence of weeks, driving soreness, fatigue, or, worst of all, doubt. Any career or family goal worth pursuing will offer similar challenges.
“If things seem under control, you are just not going fast enough.” – Mario Andretti
Maybe it’s external hurdles that create the barriers this time – bad weather, time conflicts, travel, or the like, laying your best laid plans to waste. As usual, running mimics life – disturbances such as new work projects, unanticipated repairs, time or personal conflicts, and similar setbacks often hamper your efforts to advance towards your objectives.
Maybe it’s a more serious disruption that completely derails your plans – injury for the runner, serious illness, financial hardships, or other changing circumstances in your personal life. Your short-term goal is no longer achievable, and the challenge becomes to keep the long term perspective and vision in sight.
Overcoming these challenges requires perseverance, specifically through developing mental toughness. You can be blessed with natural speed and the other physiological attributes of a runner (or intelligence and charisma for easier success in personal life), but if you succumb to setbacks with panic or pessimism, you’ll fall far short of your potential.
Running both reveals toughness and gives an individualized mechanism for forging it. Every day, every week, and every season can and usually does bring a new array of challenges. The failed workout gives the chance to learn how to bounce back – how to salvage some value right in the middle of the workout, or recover and, with patience, come back again the next day. The lack of motivation that middle-of-season fatigue brings – when your goal seems so far away and doubts as to whether you are doing enough to reach it seep in – teaches you to dig deep into your deposits of confidence and stamina to continue getting at it, day after day. The season-ending injury teaches you to take the long view, to channel the frustration and impatience into making the investments that you can make in preparing for a better future.
Running provides not just the escape from your challenges or the time to refill our patience in the face of setbacks, but the very tempering of our toughness that we need to persevere through these valleys. We learn the coping mechanisms and how to build and tap into our intrinsic motivation, to overcome and outlast these obstacles. And we emerge better from the experience.
And, by using running to do this, it happens in a risk-free environment, where no one suffers from our errors except ourselves, where we are free to experiment as we see fit, and where we have only ourselves to blame or praise after the outcome. So once again, running can provide us the tools we need to seek success in life, if we embrace the opportunity fully and push ourselves to the point of discomfort on a given day, week, or season.
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Photo Credit: Athlete by Flickr user Tony Alter, used under a Creative Commons Attribution 2.0 Generic license.
I was excited recently to see that Coach Jay Johnson, in his new podcast series, had interviewed Scott Douglas, a senior editor at Running Times (a must read publication for anyone committed to being a better runner) and the co-author of Advanced Marathoning, with Pete Pfitzinger. To have the opportunity to hear two gentlemen who have really become pivotal in my training approach (Jay Johnson for the mobility drills picked up via Jason Fitzgerald of Strength Running, and Scott Douglas for the marathon training plans) seemed an unprecedented opportunity. And it turned out to be 77 minutes well-invested.
The topics ranged from Scott’s own background as a runner and editor, through advice for aspiring journalists (Jay Johnson contributes to Running Times as well), to the 2012 Olympic trials this weekend in Houston. However, the crux of the conversation revolved around “ancillary work” for runners, a topic in which Jay has significant expertise but, by Scott’s own admission, receives some short shrift in Advanced Marathoning. In fact, Scott stated early in the conversation that, were Advanced Marathoning to be updated to a 3rd edition, the area to receive the most new content would likely be ancillary work (as an interesting note, the most significant change in the 2nd edition was a greater emphasis on marathon pace work within long runs).
Late in the show, when the conversation shifts to ancillary work, Scott makes several interesting comments. Keep in mind that Scott is an accomplished runner in his own right with a 2:39 PR in the marathon – though he confesses to some of the worst bonks in the history of elite running (as evidenced by his 1:08 PR in the half-marathon). The first question involves Scott’s history of ancillary work, and it seems an area that he has committed quite some time to. He rotated, as many runners probably have, through all the trends – strength training with high reps and low weights, strength training with high weights, plyometrics, and now core work, mobility, and flexibility drills. His key point here is that while it may be difficult to define the most effective approach, doing something is far better than doing nothing.
The most interesting points when Jay asks about the dilemma runners face when trying to balance running with ancillary work. Scott contests the idea that such a dilemma exists – though admittedly with a career built around running and no children, he faces a different reality than most of this blog’s (and Jay’s blog’s) readers do. But his response is nonetheless interesting. He states that he wouldn’t trade off a single mile to do more ancillary work. The latter basically has to fit around the former. This is true, in his mind, even though he recently suffered aches and pains that limited his running, and was only resolved by a renewed focus on flexibility and mobility, including 45 minutes of specific static stretching five days a week – though he does state that he could probably get the same benefit from 10 minutes of stretching.
Scott’s other ancillary work focuses on joint strength as opposed to large muscle groups, and has rotated back to light weights and high repetitions. For example, he emphasizes exercises, using 5 lb. weights, to improve shoulder rotator strength (thus helping to maintain hip alignment when running). He states that he does many of the drills that Jay emphasizes, presumably along the lines of the myrtl, cannonball, or Grant Green routines, with weights. Such routines do, indeed, tend to target joints and such important but smaller muscles as the hip flexors.
So the key takeaways from the discussion are as follows:
- Any ancillary work is better than no ancillary work – while its ideal to focus such work on your areas of weakness, it is far better to start with something and seek to improve the routine over time than it is to suffer from “analysis paralysis”. Just like running in general, start moving, and the right solution tends to come.
- We don’t all have Scott’s luxury of the time to invest in deep routines – but 10 minutes several times a week is all it takes to start. You can find that time sandwiched in between other activities, or as a good break from a busy work schedule, for example.
- We all struggle with finding the right balance between running and strength and flexibility training. Priority one should continue to be running – and run to the maximum extent possible while avoiding injury. This is the concept of specificity of training espoused in Pfitzinger and Douglas’s book.
- Strength training for runners is different – it’s not about muscle mass, but target improvement in building endurance in those areas that most impact your form – critical joints and your deep abdominal core muscles.
- Trends involving ancillary work come and go – now it’s core strength and mobility, but perhaps in the future it will rotate back to weights and static stretching. This really means there is no one right answer so, again, just start from somewhere.
I’m looking forward to reading more of Scott’s thoughts on running in his most recent book, The Little Red Book of Running. In it, he shares 250 lessons he has learned in his career. Even if only 5% of those ideas apply and have value to you, that’s still a dozen new ways to become a better runner, and get more satisfaction out of the sport. Take the time to listen to this podcast – it’s well worth it – and I’d be interested in your thoughts on the discussion.
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Photo Credit: Toast to 2012 from Flickr user Hakee Chang, used under a Creative Commons Attribution 2.0 Generic license.
It is well documented that only 10-20% or so of New Year’s resolutions succeed. This shouldn’t surprise anyone who visits a fitness center in early January, only to visit it again at the same time of day and day of week in February. So I generally advocate against New Year’s resolutions. I’ll admit to failing at plenty of my own. But, if you are going to insist on doing one, here are some ways to improve your odds of success.
What is so important about January 1? It is a date set solely by the need to realign the Julian calendar to the tropical year after Ceasar finished frolicking on the Nile with Cleopatra. Why not start your resolution when you think of it? By forcing it to a specific day – the same day everyone else does – you become victim to the crowds at the gym, the ads that undoubtedly more heavily promote weight loss products, the gimmicky device that promises to make you more (fill in the blank). You are mentally setting yourself up for failure, because you probably know the odds against you. And, you just finished the holidays, so you are, like this author, probably tired in January.
I would bet (and have experienced it personally) that making and beginning a commitment when the urge strikes you has a far higher chance of success than either delaying it or accelerating it to meet an artificially established date.
Your resolution isn’t actionable. Maybe you’ve defined a goal, but you don’t know how to start. Losing 10 pounds means nothing until you define how you will do it, and what behavior you need to change to get there. The more specific, the better – “exercise more” is only slightly more specific, but what type of exercise, and how often, and when, and why (are you exercising to lose weight, to build strength, etc. – this matters in selecting the type of exercise you do). Even better than making a resolution is committing to a habit. Instead of committing to lose weight, commit to track your calories. The behavior will breed the results, and is far easier to start and track.
Your resolution is too ambitious. Failing at the first step (or, even worse, not having a first step to measure) dooms the whole endeavor. Make it smaller and achievable – instead of “eating less”, make it “stop taking food off the kids’ plates when they are finished” (the only resolution I made this year – in addition to beginning to track calories again, which reinforces the behavior of not taking food off the kids’ plates).
You have no milestones for celebrating success or adjusting progress. OK, let’s say you did resolve to lose 10 pounds. Where do you want to be at the end of January? You may be able to convince yourself that you’ll lose the 10 pounds in December (if you’ve gone so far as to set a date for meeting your commitment), but is that realistic? What will you do about the 5 pounds you gained while dallying? Set meaningful milestones and set aside the time to review and adjust your plans accordingly.
You don’t make it part of your regular rhythm. If you want to exercise daily, did you schedule it? Did you set aside time to do so? Do you have access to the equipment or tools needed? Just willing it to happen isn’t going to make it happen, you need to provide the environment to make it easy – in fact, it needs to be the obvious choice of how to spend your time at certain points of the day.
You are trying to add to an already overfull calendar (or, even worst, mind). Too many resolutions involve “doing more”. Did you have so much spare time before that you can now afford to cram the schedule more full of commitments, without giving something up? Why not find one that involves “doing less”? Erin Ruyle had it right when she recognized that social media is task avoidance, so she gave up dailymile. Better yet, think bigger and list out all of your goals, as this article suggests, and then pare back the ones that aren’t as important. If the commitment is only in your mind, and not captured on paper, does it really exist.
You kept your goal to yourself. Maybe you didn’t have the confidence in your ability to meet your goal to make it public. Well, then, there is practically no hope for you. Sharing it with your family encourages them to be part of the process – to grant you the time to exercise, to encourage you to do so. Sharing it publicly via social media provides more pressure and visibility – though if it’s a once-and-done statement, then everyone else will forget, and you surely will too. Make it part of your identity, and keep the pressure on yourself to work towards the goal. Write it into your Twitter profile, or Facebook description. Even if you fall short of your goal, your progress is likely to be far better than if you didn’t make such a visible commitment, and your friends will admire, and likely be inspired by, your efforts.
Did you fail to consider the above points? If so, it’s not too late for you. After all, you don’t have to wait until the next January 1 rolls around to make life-altering changes. You can start today, or whenever that urge gets strong enough. That’s the beauty of life – it doesn’t take a break.
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Character Motivation by .
Photo Credit: morning runner from Flickr user Henrik Moltke, used under a Creative Commons Attribution 2.0 Generic license.
With the year drawing to a close, it seems a good time to reflect on 2011 and lay out some plans for 2012, both for training and for this blog. I had planned such an exercise last year but decided against it, and, given the sudden change in outlook at the close of the year, I’m glad I did. Here’s hoping the crystal ball for 2012 proves a little more accurate than the unpublished one for 2011 did.
Training and Results
In this publisher’s opinion, no running blog is that credible if the author doesn’t practice what he or she preaches. It is through training – and both successful or unsuccessful pursuit of goals – that one gains the experience to share. Having started the year working through a hamstring injury, the outlook in January (and February) was a bit clouded, and downright frustrating at times. However, if you invest the time and open-mindedness in the recovery process, you can gain a lot while injured – new perspectives on injury prevention, as an example, as well as training approaches to improve your overall performance.
The long road back began in March. Following a 10%/week mileage increase philosophy, the weekly total reached a good base level of around 50 miles a week, prior to embarking on the Pfitzinger 18/70 plan in early June. A 5K time trial in April (18:20) verified that VO2max levels held up well during recovery. An improvement on last year’s result (and a defense of the AG title) at the Towpath Ten-Mile race in June provided another boost to confidence.
The training proceeded well, with the usual challenges from summer humidity hampering results on the more challenging tempo and marathon pace runs. Running a different route every single time out provided another interesting variety too. The River Run Half-Marathon in September provided one last indication that all was going well with the training, resulting in a PR of over a minute on a downhill course.
The shrine to the Towpath Marathon
Of course, no amount of time trials or practice races could have predicted the surprise that awaited at the Towpath Marathon. Maybe the 2:55:41 PR, well under the 3:00 goal, was predicted by some (namely Tim Meier), but no one could have foreseen the weak field that resulted in a shocking come-from-behind victory.
Cashing in on the high-mileage training at a small 4-mile race in November provided a nice bookend to a season in which every goal was met – especially staying injury-free. While I’ve taken to calling my hamstrings Scylla and Charybdis to remind myself of the constant risk that they pose, it seems that, with proper care, the chronic scar tissue is manageable.
The Blog
Obviously, the mood and focus of Predawn Runner shifted with the season as well, from a lot of discussion of injury in the winter to a lull during the peak training months of the summer (when I began to believe I’d never have time to post again, and debated giving it up), to the jubilation of the race season in the fall. Through it all, some themes stayed constant:
- The emphasis that, yes, you too can find the time to train for high performance, if you are willing to make sacrifices
- The benefits of choosing the predawn period to make running fit your life (and the argument that using coffee to make this possible is OK in the long run)
- How to continue building your support structure among both family and friends
Recently, I introduced a new theme that is also consistent with the message of this blog – how running is not only healthy, but helps to build your character, making you a better family member, employee, and leader. I read and reviewed some good books in 2011, and shared thoughts on some great gear, like the Black Diamond Sprinter Headlamp. And we continued profiling others who have found balance through running.
After a redesign of The Running Manifesto back in May, it has seen a renewed interest, with dozens of calendars and posters, and a few t-shirts, having been sold this holiday season through the Zazzle and CafePress stores.
Travel
One of many photographs from the road this year
This was a pretty rich year for travel, with predawn running posts from the following destinations:
- Phuket, Thailand
- Shanghai, China
- Albuquerque, New Mexico
- Silicon Valley, California
- San Francisco, California
- Portland, Oregon
- Taipei, Taiwan
- Tokyo, Japan
There is now a Tripped-Out Running Map to summarize all the cities covered by posts.
Looking Ahead to 2012
Marathon-wise, 2012 looks to be a repeat of 2010 – Cleveland in May, Akron in September. I”m planning tune-up half-marathons for each (Towpath in April, Buckeye in August, both of which will be first-time attempts) and of course a return to the Towpath Ten-Miler in June to help gauge year-over-year progress.
The Cleveland preparation will be a repeat of the Pfitzinger 18/70 program, but the plan is to step up to and 85-mile program for Akron. The timing will be tight as there are only ~18 weeks between these marathons. Recovery will thus blend right into ramping back up, which will be a tricky transition to manage.
Blog content will continue to focus on how to put it all together, plus some additional discussions of specific workouts such as intervals and hill work. We’ll expand the “Running Builds Character” series, of course. Look for some round-up posts with advice from veteran marathoners on training and race strategies, as well as a potential “carnival of the blogs” on a topic yet-to-be-determined, but likely involving approaches to maintaining motivation. And I’ll continue to seek and share inspiration from non-running blogs that offer great content on excellence and productivity, such as Harvard Business Review and Stepcase Lifehack.
We’ll continue the profiles, but also look back at the progress of those who have already been interviewed, to get a sense of the “say-do” ratio. I think you’ll be impressed with the accomplishments – there are no slouches in this group.
Travel-wise, the year will be a bit repetitive to past years (most of my customers are in a few central locations). Thus, I’ll instead shift my focus to the city I call home, with a series of articles on the running scene in Cleveland, for that handful of you that actually may visit here someday. Of course, guest posts are always welcome as a way to spice up this section of the blog as well.
And I may go quiet for a bit at times as well, as I have a bigger project in mind. In fact, I’ve already started on it, and sense I seem to have lost my focus and commitment to it, I’ll make it public here to try and drive more motivation – I’m working on a book. This book (title TBD) will cover the lessons learned on the journey from injury to winning a marathon, and will be based on the content posted here and on dailymile, but refined and consolidated to hopefully make an approachable work that demonstrates that “the average Joe” can accomplish their goals through a blend of commitment, patience, and a bit of luck.
This is likely my last post of 2011 (I have a book to work on, you know), so I’d like to thank you for your support this year. I look forward to expanding and deepening our relationships in the next year and beyond, as your comments are one of the great joys of running this blog. I offer my warmest holiday wishes to you and your families.
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Photo Credit: Focus by Flickr user Mark Hunter, used under a Creative Commons Attribution 2.0 Generic license.
“You are such a hardcore runner – how do you find the time?”
“I’m amazed at how you balance your family, career, running, and writing – how do you do it?”
These are a few comments I have seen on dailymile updates, or have heard from other friends when they find out the mileage I put in, plus the other “value added” activities. I’m not posting these to boast (and yes, I know that denial is the first step to confession – but trust me, that is not the case here), and “hardcore” refers really to effort, not to performance. But the answer to these questions is straightforward – I don’t do much else.
If you look at the examples of top performers – whether in business (like Steve Jobs), science (like Albert Einstein), or sport (like Peyton Manning), I am sure you will find that one of their defining attributes is the ability to avoid distraction. In fact, if you aren’t talking to them about their passion, I bet it would be a pretty dull conversation – I doubt a modern-day Einstein would be able to shed much light on the Colts dismal season, or Peyton Manning would be able to offer any insight as to the future of Apple, or that Steve Jobs could have held court on the discovery of a particle moving at a speed greater than that of light. Maybe they’d each love to be able to do so, but they have made sacrifices to focus on what is most important to them.
As a runner, you may have to make such hard choices yourself. If you really want to set and achieve aggressive goals to boost your confidence, what are you going to give up to do so? If you can’t give that up, are you going to compromise your running goals. It is important, and far more satisfying, to make hard choices early and plan for the results than it is to overstretch and fall short in many areas at once. As my wise father-in-law likes to say, “you can be anything you want – you just can’t be everything you want.”
I am first and foremost a family man. Of course none of these priorities is one-dimensional – they all have “tangents” that drive some of my time and focus. Having a son with autism, I pay attention to behavioral therapy approaches. As the husband to a pediatrician, I worry about health insurance trends and their impact on the structure of hospitals. As the father of two boys who possess some of my good and bad traits, I listen to ideas about how to stretch them, while teaching them to harness their impatience and energy towards productive pursuits.
I am also a business professional. In addition to holding a global role that places demands throughout the day, and seeking to excel in responsiveness and customer satisfaction while satisfying business demands for growth and profitability, I spend time studying personal productivity tools, and ideas for business strategy. I religiously read (actually, listen to – while in the car or sometimes on a run) The Economist to understand the macroeconomic environment and its impact on businesses. Which leaves me less time than I’d like to listen to running podcasts – but such is the nature of prioritization.
And finally, I am a runner – which means more than just training. I read books to find ideas on improving my physiological attributes. I seek inspiration through reading other blogs – and writing this one. I learn through exchanges of experiences with other runners.
But that’s largely it. Ask me when the NBA season will start, and expect a blank stare. My favorite movie? Well, I’m still stuck on Braveheart – I have seen few movies the last few years, other than occasionally on an international flight. And my favorite show is Phineas and Ferb, as it is about 80% of what I watch these days (with the boys, obviously). Oh yeah, I guess Cars 2 is my favorite movie – but I missed part of that taking one of the boys to the bathroom numerous times (we’re still working on his hydration strategies).
Any regrets? Oh sure, sometimes it’d be nice not to look so clueless in front of others when the topic of music comes up, or to partake of an entire Ohio State football game – or, rather, basketball game these days, I understand. But there are far less regrets than what I’d have if I tried to be everything I want, and fell short in the few things I really need to be.
And I only found out the Colts were so bad two weeks ago. Fortunately The Economist pointed out the news on the ultrafast particles.
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Tim is the runner in black.
Predawn Runner: Where are you from originally?
Tim Meier: I was born and raised in Northeast Ohio, much like a certain Predawn Runner (PR Response: Fortunately, you are a bit younger than I, so I never had to compete against you). I did my undergrad in Indiana and then my Masters in New York where I lived and worked for 5 years.
PR: How did you ultimately end up moving to Paris?
TM: In 2005 I was in the middle of my master’s program and we had a leadership module class in Germany. While there, as a Protestant Pastor, I saw tons of opportunities to work in Europe and begin to explore my options to serve and work here. When I got back to the States I found out that a guy in France had designed a project with me in mind so we started down that road and eventually moved to France in 2008. We did a year of French studies in the Alps then made our way to Paris to work with an International Church and refurbished jazz club turned activity center called Genesis.
PR: Where did you get your start in running?
TM: I always loved to run as a kid and since I was small I could usually outrun the bigger kids. After a very mediocre and short lived career as a soccer player, being cut from the basketball team, and striking out (literally and figuratively) on the baseball diamond, I signed up for track in 8th grade. That year I broke the school record in the 400 and I’ve been running ever since.
PR: I understand you competed in track in college – can you tell us a bit about the lifestyle and your accomplishments?
TM: My high school career ended well with a 4th place state finish in Ohio in the 3200. That race earned me some scholarship money and a spot on a good team. College was a great experience for me in terms of running but was pretty intense. I was average on the team running a 26:25 8k in XC, 15:35 5000 in track, 1:56 800, and 4:05 1500. Everything went well until I got injured in the middle of my junior year (2001/2002) and never really recovered. I had multiple stress fractures in both legs that I had run through for at least 6 months. But, my running life was way out of my balance at that point. In fact, when I look back I realize that running was my life. Everything else was secondary including my studies, my girlfriend, and my faith. I only ran 2 more races between 2003 and 2010 and they were 5k’s (18:30 and18:45 finishes I think)
PR: How did you come to rediscover competitive running in France?
TM: At the beginning of 2010 I looked in the mirror and finally had enough. I told my wife that I was going to get back in shape so I started running about 3-4 miles at a time and worked up to about 25 miles a week. I read “Born to Run” and “Once a Runner”, got some new running shoes, and a very kind supporter from the U.S. bought me a GPS watch. I trained on my own for about 6 months, joined Daily Mile in June of 2010 and then raced a half-marathon in September of that year. It was my first real race in over 8 years. After that I decided to join a running club (very common in France) to meet more people and runners. Providentially I arrived at a great club with a super coach and have stayed there ever since.
PR: What is your approach to training?
TM: I could talk about this for a long time. I guess if I had to sum it up it would be: train hard and be consistent. I really love to run, especially now that I’ve lost some weight and gotten back in shape and I rarely miss a planned workout. Most weeks include hill work OR long intervals, tempo OR speedier track stuff (like 300’s, your favorite distance (PR Response: I prefer to call those “3/16-mile intervals”.)), and a long run. The rest of the runs are easier stuff and I’m trying to be more disciplined in running easy while building my mileage base. I have some decent leg speed so I really like to run fast but I’m learning to be more moderate in my approach; it’s taking some time though…
PR: You have had some pretty impressive accomplishments since you re-started. Can you share some of the highlights?
TM: That first half marathon was about 1:21 I think and I’m pretty amazed now thinking about it that I didn’t die after pretty shoddy training. Since then I’ve run two more half marathons, two marathons, and a couple of little races. I recently ran a 5k in 16:50 and a hilly 8k in 27:40 but my best race was a half marathon in September that I ran in 1:16 in a relatively slow course. I also ran a marathon relay with my club where we finished 9th in France about a month ago.
PR: What has been your experience with the marathon to date?
TM: Bad. No, it’s not been all disappointment. Actually, the experience has been a very humbling and learning one for me. The training has gone well but I’ve yet to execute a good one on race day. My first marathon I ran on very low mileage and had a disastrous experience. The second one was probably worse because I was in way better shape. I went out in 1:21 for the first half feeling great and then hit a wall because of wind and other factors and mentally lost it finishing in 3:00:20. It’s been difficult to realize that the marathon is such a long process to learn, at least for me.
PR: What have you learned about running the marathon, and how will that impact your future training plans?
TM: I’ve basically learned that the marathon is different from everything else. It’s not really about speed, it’s about strength, and I’m not sure I was prepared correctly in my mind for either race. Going forward I’m boosting my mileage, hoping to hit 300 per month during this next cycle and will hope to run slower distance runs. I also think I was training too hard on the track and will back that off so that I can up my doubles during the week. The marathon really is won in the late stages and physically my legs have cramped because of too low mileage and too fast starts. All the “race calculators” tell me I can run at least a 2:41 but I’ve yet to be even close. Much more to learn…But at 31 I know that I have a lot of good marathoning years left in me God willing.
PR: You’ve recently become more of a predawn runner. Why is that, and what can you tell us about your experience thus far?
TM: For the “why”, I have to give you a lot of credit. You’re a persuasive man, Greg Strosaker. I think I’ve gotten to the point where I realize that if I want to train with big miles I have to do them while my two boys and wife are asleep. I can’t let my running take over my life. Plus, I’ve really enjoyed running on an empty stomach and hopefully training my body to run on lower fuel. The experience has been pretty great so far except there are habits that I’m still learning like: what to lay out the night before, what not to eat right before bed, how to survive without coffee pre-run, and most importantly: the necessity of doing the Standard Warm-Up à-la Fitz as soon as I wake up.
PR: What are your goals now, both short- and long-term?
TM: In the short term, I’m going to be running some fun team cross-country races in January and February that will just supplement my marathon training. I haven’t raced cross in a long time so it’ll be interesting but there is a great culture for it here, and the courses are extremely challenging so it’s fantastic for strength and fitness. Then, I’ll be giving the Paris marathon another shot in April hoping to get close to 2:45 I think but I’d be happy with anything that doesn’t end in my crawling on the ground swearing. Long term I would love to run all 5 of the major marathons and eventually see the 2:30’s. I would also enjoy pushing the half marathon time down to see where the maximum potential is. Since I live in Europe, but also in the U.S. every four years, I have a unique opportunity to run a ton of different races and experience running in many different cultural contexts, which is a true joy.
PR: Best of luck Tim, I look forward to continuing to follow your journey, even though I recognize that my better marathon time of 2:55:41 is not long for this world.
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