Can't Stop Endurance

You Get Stronger

2012-02-15T16:15:00.000-06:00

"It does not get easier... you get stronger" ~ yoga instructor.

LOVE this quote. She said it several times during yoga class. Her point was... the moves, poses and requirements are the same each time... your ability to get into the pose and hold it will improve.
It hit me that she was speaking of the physical AND mental struggles involved. This resonated on many levels as a runner and coach:
No matter the distance of the race or the talent of the runner, the requirements are the same for peak performance:

A 5k PR requires a special kind of red line, all-out pain to achieve your best performance. Whether you are trying to break 30 minutes, 23 minutes or 14 minutes... the last half mile requires an extreme level of discomfort. Everyone is suffering. Those runners who can ignore the sirens in their head and simply... run... are the ones who break personal records. It never gets easier... we train our bodies and minds to push through the pain and succeed.
A Marathon PR requires a deep physical and mental fortitude. You have take your body to the edge, and when your legs scream "STOP" ... you keep pushing. Every runners legs are screaming at mile 23. The ability to get comfortable with being uncomfortable is the difference. Running 26.2 miles never gets easy. We train ourselves to be stronger and overcome the struggle. Embrace the struggle... embrace the journey.

Remember that thought the next time it gets difficult.

The workout, the pace, the clock, the hills, the distance ... never changes.

It has no emotion.

It does not care.

You get stronger physically and mentally. You train to overcome the pace, the hills, the distance, the voices, the doubts.

YOU change.

Run Smart. Train Hard. Race Fast

Jackson Jackass 50K

2012-02-07T14:12:00.001-06:00

Jackson Jackass 50K, Jackson, TN 2/4/12
Weather: 50 at the start, low 60s at finish. Cloudy, humid.
Trail: 4+ mile loop done 7.5 times. Mostly single-track, heavily wooded but not a lot of roots, very technical with lots of turns and small inclines. Super muddy from overnight rains which made for a very slippery course.

The JJ50K was organized by a passionate ultrarunner who was looking to help some first-timers train for a 50 miler in March. Josh Holmes, who has a great website: Run It Fast, decided to put on a low cost, no-frills 50k to give these rookies a taste of an ultra close to home. It was intended to be a glorified training run. Josh invited a group of experienced and novice ultrarunners from across the mid-south and even one from CA. It felt like a group of old training partners, as I knew many of the runners from Twitter. Josh even came up with great looking race shirts and finisher's medals.

I intended to use the race as a last, long training run leading into the Sylamore 50k... which is the last, long training run before the Mississippi Trail 50 Miler in March... which will kick off my training build for Leadville. Phew. It all makes sense on paper, I promise.

The rope needed to enter and
exit the "Pond Loop"

I was awakened by pouring rain several times the night before the race. I knew this would mean a wet, muddy trail. I spent a very long day in the epic mud at the 2010 Swampstomper and dreaded another day like that.
Lap 1 - I had never seen the trail so I wanted to stay with some of the locals in the lead group and follow their feet but they seemed to be zipping through the mud with ease. I backed off and ran my race. The trail had several very distinct sections. The first half included the "pond loop". This loop included a trip across the "bridge" and included a rope assist up a slippery mud slide slope. The back half included what can only be described as "Mud Hell Loop". It was a slippery, sloppy, dark, heavily wooded section that would test me mentally each lap. I made it around lap 1 feeling fine.
Lap 2 - I settled into a "run when you can, slog when you must" strategy. There were several slips and slides but I somehow managed to stay upright the entire race.
Lap 3 - Mud Temper Tantrum: I had my lowest moment of the day in the "Mud Hell Loop" section. The mud was "ALIVE" and taunting me. Every step seemed to be unstable and sliding. I spent a mile or so in a full-on tantrum with the voices in my head:

This is only a representation
of the Mud Hell Loop

"Running is stupid! This mud is stupid! I am going home! What in the world are we doing out here in this mud? How in the hell am I going to run 4 more laps in this @$%* mud! How will I explain this DNF?"
I have learned in my years of endurance racing that the bad spots come and go and just to keep moving. And once again, the dark clouds cleared by the time I completed lap 3 and I was running with focus and positive self-talk again.
Laps 4 ~ 6 - Other than the footing I felt extremely good and under control. Legs and feet were giving me no problems and my stomach was great compared to some of the issues I had at Swampstomper. On the advice of some experienced ultrarunners, I took a slightly different approach: more complex carbs/ sugar/ fuel early when my stomach could process it. Then gradually switching over to simple carbs/ sugar in the late stages that would not take much for my stomach to process.

Good to be DONE!

Lap 7 - Finally the last full lap. As I pulled into the aid station for a bottle refill, Naresh (an accomplished ultrarunner who served as crew to everyone due to his own injury. Great guy!) informed me that I was in 6th and there were several runners within 2 minutes ahead of me. What? I had totally blocked out distance, pace and competitive thoughts all day. I tend to focus on "one lap at a time, get to the next aid station". I guess he said the magic words because all of a sudden I had a new focus for the final lap. Push the pace and see what you have left for miles 27 - 31. My legs felt surprisingly good. I caught one of the local guys on the "Pond Loop". When he mentioned that we got to skip BOTH the "Pond Loop" and the "Mud Hell Loop" on our last half-lap I was energized. Get through lap 7 and then the last 0.8 was on the most runnable section of trail?? Hallelujah! To say the least. Lap 7 went by like nothing. The mud seemed a bit kinder and all cylinders were firing.

I ran 5:53. I was very pleased with my effort and pace. Other than the mud temper tantrum, it was just another solid long run. It was a great confidence boost that my training is working and I am on track for my upcoming races.
Nutrition: The complex to simple strategy worked. I started with GU Brew drink and GU Roctane Gel. As usual, I took an S Cap every hour. By the 3.5 hour mark I gradually diluted the GU Brew to mostly water and replaced the GU with a half a banana every hour. I also had a small cup of flat Coke every hour. Zero stomach issues.
Gear: The Hokas were a bit slippery in the mud. I needed the more aggressive tread of the trail model. Looking forward to getting them. Swiftwick socks, CW-X compression shorts, McDavid calf compression sleeves, Brooks shirt, Headsweats visor. BodyGlide. Chamois Butt'r.

Runners are awesome!

Check out www.RunItFast.com

Follow some of these ultra runners on Twitter: @runitfast @JonathanBobbitt @trailjunke @runlikeacoyote @iamarunr @bayou @smithbend @Run_Beast @hhFlyingMonkey

2012 Swampstomper 50K Race Report

2012-01-19T08:19:00.000-06:00

My 2012 racing season is underway! First on the calendar was the Swampstomper 50K in Shelby Forest State Park, TN. This race was really a training run in my progression towards the Mississippi Trail 50 Miler in March and eventually the Leadville Trail 100 in August. I am making no excuses or discounting the effort though. I went into Swampstomper at the end of a big 4 week build cycle and took a good recovery week in order to have the best performance I could. I believe in giving yourself the best shot at success. A successful "training race" is an excellent mental and physical springboard into the next training cycle.

Pre-Race:

My training had gone very well and the trail and weather report pointed to a perfect running day. My pre-race jitters started on... Wednesday! I could not wait to run.

Race day: Low 30s at the start and sunny. With no wind chill on the trails the weather would be perfect.

The trail was also dry and in good shape. (If this course is wet... it can be a nightmare like it was in 2010.) The course is two circuits of a 25K out-and-back with a lap around the dreaded Red Loop. Much of the course is very "runnable" with 6 - 8 steep climbs per lap.
My Gear: Amphipod handheld water bottle, GU Marathonr Lite waistpack by Nathan, Short sleeve compression shirt, tech t-shirt, arm warmers, CW-X Pro compression shorts, McDavid calf compression sleeves, Swiftwick socks and my trusty Hoka One One shoes.

Following 8-time Leadville finisher Les,
around the Red Loop.

The race started with a 1/4 mile of road before the trail head. This allowed a very smooth beginning and I hit the trail in good position with a group of experienced, accomplished ultra-runners and would use their experience to gauge effort and pace, especially on the hills. The early pace had me a bit concerned at first. A fellow runner asked why I was "so quiet" in the first few miles. I was trying to reconcile the perceived exertion and pace and make sure I was running MY race. No panic... just focus. Eventually I relaxed and went with the flow of the group knowing I was ready and wanted to test my fitness.

The Red Loop: We arrived at the three-mile detour known as the Red Loop (aka Blood Loop) in good shape. The Red Loop contains a one-mile stretch with six very steep climbs up and down the river bluff. There is no option here but to go into a very conservative hike up the hills in an attempt to protect your legs for the remaining 28 miles! Our experienced group got up, down and around the Loop without any undue stress or damage. We got into a good rhythm for the next 3 mile stretch to the "Group Camp" turnaround. There is a super steep climb out of the river bottom to the turnaround but we again took a conservative approach. When we descended back into the swamp our group got a bit spread out. I could still see one runner in front and in back but we were basically running solo. Self-check: I was paying attention to hydration and nutrition using GU Brew drink and GU energy gel. I also was taking one S Cap for sodium per hour. I did not take anything from the aid stations except a water bottle refill. Stomach was good, no problems in legs or feet.. all systems in good shape.

I tried to make the end of the first 25K loop a non-event. I wanted to get in and out of the start/ finish area quickly and start my second lap. I grabbed my drop bag and restocked my GU and put on my iPod for some company/ motivation over the final three hours and headed out. My first 25K lap was 2:46. Wow. "Did I push too hard? How fast can I run lap 2? What will my finishing time be? What's for lunch?" Stop! Only focus on the next mile stupid. Focus on "the thing"... which is running.

By now I was alone and would run the last 25K solo. When I arrived at the Red Loop for my second circuit I took the same approach as the first: controlled & conservative. When I returned to the main trail I breathed a slight sigh of relief because I was now ten miles from the finish and the toughest terrain was behind me. That happy place did not last long. My stomach started doing some flips. "Hmm... what is that?" Did a quick self-evaluation and decided I should back off on the gel and stick with fluids to give my stomach a chance to clear whatever was pissing it off. Like most rough patches in races, it came and went for a few miles. I kept pushing when it felt good and backed off when it got iffy. I also got a slight twinge of a cramp in my quad. I quickly took another S Cap and it never came back. This was my toughest stretch. Alone, still running away from the finish and stomach not cooperating.

"Just keep running. It is supposed to be hard. You are 23 miles into a very good performance. Focus!"

I made the steep climb out to the final turnaround. Hallelujah. I refilled my bottle with water and a GU Brew tablet, grabbed half a banana and was off. Now... finally headed in the direction of the finish line!. Still running well but paying close attention to fluids and sodium intake. The banana combined with the mental boost of the final turnaround seemed to put a (very small) spring in my step! Just 6.5 miles from home. My finish-time calculations told me that a steady effort over the final 6.5 miles would put me under 6 hours. No time for stomach issues or drama. Just keep moving forward.

Great to be DONE!

I reached the final Woodland Trail aid station with three miles to go. I took another half a banana and diluted half a cup of coke with water and was off. (I do not drink Coke anymore but in the late stages of an ultra it is instant sugar/ energy) I was moving well but soon noticed a shadow behind me. It was one of my original running mates and he was moving. I stepped aside and he blasted down the next hill and was gone. It motivated me to pick it up a bit and keep pushing. Again I had to tell myself to "stop looking at your watch and calculating finish projections! Just keep pushing and the clock will take care of itself".

I finished in 5:53, a 50K PR and my first under 6 hours. The takeaways:

My training plan is working. My legs were ready for the effort. Just have to figure out the stomach issues. Fortunately I am at the beginning of this training plan so I am confident I will solve that piece of the puzzle.
I am very pleased with my first 50K in nearly two years. I went to the edges of the "dark place" a few times and it reminded me that distance running is hard! I needed to reacquaint myself with those mental and physical limits in order to expand them. You have to expect those bad patches and manage them when they arrive.
I am excited for the next two 50Ks in February. I will have another month of training on my legs and some of the nutritional issues dialed in. Bring it!
Runners are awesome! The spirit and camaraderie on the trail is amazing and inspiring. Volunteers are awesome too. These people stand out in the woods ALL DAY waiting for us. Could not do it without them.

Hoka One One - Product Review

2012-01-09T21:28:00.000-06:00

When I first saw the Hoka One One shoe I laughed... I scoffed... I rolled my eyes. Then... I tried them on. Oh my gosh they felt good. I balked at the $150+ price tag though. Then I started hearing stories from some experienced runners that I respected. They raved about the shoe and how it had allowed them to run farther than they had in years with less aches and pains. I went back to my local running store and tried them on again. I did NOT want to like them. I did NOT want to have to justify the high price. Dang they felt good.

(Quick background: my limiting factors have been my feet. More precisely, my heels and my achilles tendons. I have a bone growth called Haglund's Heel. It is a big bony protrusion, like a bone spur, on the back of my heel that digs into my achilles tendon. I have dealt with it as long as I have been running. It is my weak link. It can get very painful. I have cleaned up my stride and wear custom orthortics. I use a foam roller and stretch every day to keep it under control.)

Bondi B

So... I decided to bite the bullet and invest in a pair of Hoka Bondi B shoes. If they worked... it would be worth every penny. Please know... I am a bargain-shopper. When my favorite shoes go on sale I stock up. I even get a steady supply of free shoes from various shoe companies to review.

Hoka uses a softer EVA foam in it's sole and increases its total volume by 2.5 times that of a typical trail shoe. This allows for maximum cushioning which "dissipates up to 80% of the shock associated with heel striking when running." It appears big and clunky. It is actually surprisingly light and does not feel like a big clumsy shoe. The foot does not ride high on a steep platform. The shoe only has a 4mm heel-to-toe drop. This is in-line with the current trend of low profile, mid-foot striking shoe design. It took me less than a half-mile to settle into the shoes.

Game Changer - I have had several long runs of 16, 18, 20 and 27 miles in the Hokas in the last two weeks. I can honestly say that I might never go back to my old shoes. My legs don't take nearly the pounding they used to take. My quads and hips are stronger and fresher at the end of long runs. My recovery has been greatly improved. All of these improvements were immediate.
Are they for every runner? Probably not. But what shoe is?? However, if you are a runner looking to recover quicker and reduce the pounding on your legs this shoe just might be the answer. Expensive...strange looking? Yes, but worth it if they salvage/ prolong your running career, right? Still not convinced? Just go try them on. I dare you.

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Run Smart. Train Hard. Race Fast.

Listen to Coach Kevin each week as he co-hosts Pace Per Mile Radio. Listen online at www.PacePerMile.com and subscribe for free at iTunes! He also writes the "MEMPHIS FIT" blog for the Greater Memphis Chamber of Commerce.

Leadville 100 Training Begins

2012-01-04T17:14:00.000-06:00

"I'm running Leadville next year"... all of a sudden became... "I'm running Leadville in August!"
Happy New Year!

Whether I am ready or not...the Leadville Trail 100 Run will start at 4 am on Saturday, August 18th. Runners will have 30 hours to get out to the Winfield checkpoint and back. My goal is to do everything I can to be ready. I want this so bad I can feel it in my bones. It is the biggest challenge of my life and I am not on this planet to take the easy route. Let's find out exactly what I am made of. Am I tough enough? Do I have the mental fortitude to handle being out there around mile 70... in the dark... in the middle of the Rockies... with 30 miles to go?? Makes me a little bit dizzy just thinking about it. Ok... but... really how is this going to happen? Running. Lots and lots of running.

I can talk all day about running, training and racing. But a 100 miler? I am totally unqualified. So I will pick the brains of some very qualified and accomplished ultra-runners, coaches, mentors and training partners. I am attending the Leadville 3-day run camp in June which will give me a chance to see the trail, run some of the biggest climbs and gather valuable insight and training tips.
My training is currently broken down into smaller, easier-to-comprehend bites. My overall plan is built around cycles of increasing weekly mileage and progressively longer back-to-back long run weekends (B2B). For the first three months of 2012 I am building towards the Swampstomper 50k in January, Sylamore Trail 50K in February and my first 50 miler in March at the Mississippi Trail 50. Keying on these races helps me maintain a short-term focus and work on a gradual build towards Leadville without getting too freaked out/ keyed up too early. One mile at a time. One race at a time.

I have a handful of 25 milers under my belt now and a steady diet of 15 - 18 milers. New Year's weekend was my longest B2B weekend so far. I ran 27.5 miles on Sunday followed by 16 miles on Monday. I absorbed it really well. My new Hoka One One shoes have been remarkable (watch for a product review soon!). The 27 miler was all about pace management, hydration, nutrition and focus. (one mile at time, pick up your feet!) Great training partners help too! My recovery involved proper refueling, an ice bath, foam roller and compression socks. The 16 miler started a bit sluggish, as expected, but I felt really good in the last hour.
So that is how this journey begins. Running lots of miles, paying attention to the details of nutrition and recovery and relying on the knowledge of those who have been there before. Next up is the Swampstomper 50K on January 15th. In the big scheme, it is just another training run, No pressure to run fast. The goal will be to run steady and dial in nutrition and hydration. Just keep running... one mile at a time.
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Run Smart. Train Hard. Race Fast.

Running Through 2011 - Last Look Back

2011-12-31T18:24:00.002-06:00

Despite spending the first four months of 2011 "starting over" as an endurance athlete (due to a nasty foot infection) it was an awesome year. Personally, there were no great performances or age group awards earned. 2011 was more about rebuilding and getting back to my base level of fitness so that, hopefully, 2012 will be a year of racing and competition! I learned many lessons from starting over that will help me be a better endurance athlete AND better running coach. The highlights of 2011?

Country Music Marathon with Team McGraw in April is always a big party!

Loved moderating the "Ask the Pro" panel at the 5150 Memphis In May Triathlon. That's Dr. Amanda Stevens (1st OA), Cameron Dye (2nd OA) and Kris Gemmell (1st OA). Start2Finish Event Mgmt. is one of our great sponsors and they put on first-class events.

Co-Hosting the Pace Per Mile podcast/ radio show has been such a cool gig. I love getting to interview the professional athletes, industry leaders and inspirational age-group athletes on the show.

Another great day with Team McGraw at the Bank of America Chicago Marathon! Chicago is one of my favorite races. Super fast course, great town, awesome start and finish in Grant Park. We had 100% of the team cross the finish line on another hot day in Chicago.

A personal favorite... the "Endurance King", Marshall Ulrich joined us in Chicago as an Honorary Coach for Team McGraw. He was in town signing his book, "Running On Empty", at the race expo and decided to hang with me & Jeff on race day! Marsh is a great guy and a wealth of endurance knowledge. Honored to call him friend and mentor.

ING New York City Marathon with Team McGraw - The 5th anniversary of Team McGraw was spectacular. NYC is always a special weekend. Jeff & I were honored to attend the Runners World VIP Party. We did our "Last Run" on Saturday in Central Park and enjoyed pasta in Little Italy at the Team Dinner. Our friends at the New York Road Runners put on the biggest spectacle in running! 100% of our runners crossed the finish line... again.

Caught up with the "Mayor of Running"
and all around great guy, Bart Yasso, at the Runners World VIP Party

Met one of my fave Runners World tweeters!
It's @RWTish!

Working as the "Training Adviser to the St. Jude Heroes Program" was a multi-layered project that included monthly training clinics and online webinars geared towards getting runners prepared for the St. Jude Memphis Marathon Weekend. The clinic series culminated with a live course preview at the race expo. Being able to meet so many runners, get involved with St. Jude and contribute to my hometown's premier endurance event was a special project.

The St. Jude Memphis Marathon & Half-Marathon was a spectacular day for the city of Memphis, St. Jude Children's Research Hospital, our local endurance community and the sport of running. 17,000 runners, an inspiring cause, personal achievement and $3.9 million raised for cancer research!

I was thoroughly impressed and inspired by the athletes I get the privilege of coaching. Here are just a just a few of the "Can't Stop" runners who set big PRs at St Jude! Way to go Laura J, Aida, Alison, Laura B., Jim, Ward, Katie, Ari, Houston, Darrison, Ted and Joelle! Hard working, talented runners make a coach look good!

Got to watch my Los Locos teammates crush the course at St. Jude! These guys are animals. Three of them went under 3 hours and five placed in the top 25!

As a coach, the real highlight of 2011 was watching so many Can't Stop Endurance runners embrace the "Run Smart. Train Hard. Race Fast." mantra and excel. It is quite gratifying when they "get it" and begin to set bigger goals and push their own personal limitations. I cannot wait to see what 2012 holds for us all!

Jeff (Road Dog Runner) & I catch up with Marsh in Chicago.

Ultrarunning legend Scott Jurek in Chicago

Chicago medals!!

Chicago!

NYC Marathon. Mile 19.

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Run Smart. Train Hard. Race Fast.

Happy Birthday Bart Yasso!

2011-12-15T16:34:00.000-06:00

(A blogger & tweeter I follow, Pavement Runner, came up with a great idea. On the occasion of Bart Yasso's BIG birthday...let's make sure he knows what he means to the running world.)

I have known of Bart Yasso, Chief Running Officer at Runner's World magazine, for 20+ years. I have been fortunate to call him friend and mentor for the last five or so. He is the "Mayor of Running" and has one of the coolest gigs in the sport. He has "Rockstar" status in the world of endurance. But he is one of the nicest, most approachable guys around and at heart.. a runner.
Why do I hold him in such high esteem?

Yasso 800s - He as a workout named after him! And the workout was named by Amby Burfoot, another running Rockstar!. The workout is simple and works when utilized within a proper marathon training plan. Most of my marathoners use some form of "Yasso 800s" in the marathon build.

Great dude! - Bart has provided me with great insight, advice and support in my coaching and media endeavors. When I was asked to replace him as co-host of "Pure Fit Radio" (now Pace Per Mile)
I approached Bart for his thoughts. He was 100% supportive and continues to offer support and feedback.

Bart's book, "My Life On The Run" is a great read. I really connected with a quote in his book about the serendipitous nature of life when you pursue your passion.
"If you do follow your bliss, you put yourself on a kind of track that has been there all along, waiting for you, and the life that you ought to be living. When you can see that, you begin to meet people who are in your field of bliss, and they open the doors to you" - philosopher Joseph Campbell

Bart worked hard and doors were opened by those who could help him. I feel the exact same way about the pursuit of my running passion... and Bart is absolutely one of those who has opened doors for me! Thanks Bart and Happy Birthday!!

Leadville Trail 100 - The BIG goal

2011-11-10T08:52:00.001-06:00

Hope Pass

Need motivation? Set a goal, pay the entry fee and get going.
Need a big, giant avalanche of motivation? Set a BIG goal, pay the entry fee and think about it as you fall asleep each night and wake up each morning. That is where my head lives now. And the race is still ten months away. It will take all ten to get ready.
A year ago I was fresh out of the hospital after a nasty infection in my foot. I had to start over as a runner and endurance athlete.
Now I am obsessed with the biggest challenge of my life. Leadville. I can't wait.

The Leadville Trail 100 Mile Run is legendary. One hundred miles of Rocky Mountain terrain in and around Leadville, Colorado. The race starts near 9,000 feet and crosses 12,600 foot Hope Pass... twice. The coveted silver belt buckle is earned by breaking 25 hours. Race cut-off is 30 hours.
I have not had this type of "big goal" since training for my last marathon PR, Boston and Ironman. I love the way a big goal is always on your mind, just below the surface. It is the focus of every workout.

How will I get ready?

Lots of advice from my ultra-marathon friends and mentors who are always willing to share advice, tips and warnings.
I plan to attend a 3 day training camp in June to run the toughest parts of the trail. I need to see and feel the course so I am better prepared on race day.
Amazing support from my training partners.
Lots and lots of miles.

Want to make that big goal real and increase your accountability? Share that goal with your friends.

Thoughts on a 35 Mile Run

2011-10-02T13:05:00.000-05:00

Tour d'Esprit 24 Hour Run - 9/30/11 - 10/1/11

This is a great event that draws a super competitive relay division, teams out for fun, walkers and... those masochists trying to run as far as they can.   The scene takes on a "Woodstock" feel as runners set up camp and hang out all day and night.
The event offered a perfect controlled environment for me as I begin testing myself and strive to make the jump from 50k ultras to 50 miles... and beyond. The course is a one mile loop that combines smooth pavement, grass, gravel and dirt. Each lap bring runners right back to the "pit area" so it makes for a convenient setup. My goal was to see how far I could go in one shot and test nutrition, hydration and sleep deprivation. I am not yet doing the really long ultra mileage so i didn't expect a huge number. Just wanted to see how far I could run without hurting myself. So here goes:

8pm: The weather was perfect and off I went. My (chronic) foot was a bit stiff from the start so I knew that would be the #1 battle of the night. Lots of runners and walkers on the course and tons of positive energy. I lost count of my laps after... three or four?? Ultrarunner extraordinaire, Feb Boswell, passed me and chatted briefly. I asked his advice on walking breaks, His advice was spot on and served me well. Feb lapped me all night on his way to 80 miles. Amazing.

10pm: Two hours in and I am purposely not looking at the lap readout each time I cross the timing mat. It doesn't matter how many laps I have run. Just keep moving. I am asked how I feel? After only two hours it was still easy.

Midnight: Four hours done and I still feel good. My foot is stiff and cranky but it is not a new pain. I take a break to eat something, refill my bottle and change socks and shoes. I typically do not get blisters. Call me lucky. But my second toe on my right foot was getting a doozy. Lesson: when you first feel that hot spot, take care if it. I didn't. The fresh shoes (different brand) made my foot 10 times worse. Made it two laps and stopped to change back into the first pair. Much better.

1:30am: My first trip to the "dark place" came around the five hour mark. Legs were heavy and stiff, mind was wandering, and I scrolled through all of the reasons I should stop and go to bed. I have been to the "dark place" before and know enough to just keep moving because the bad spots will pass. A little food, a walking break... and all of a sudden I am running again. Lesson: the rough patches can pass as quickly as they arrive. Just keep moving.

2:30 am: Really? Am I really running in the middle of the night? Actually it was pretty cool ... and surreal. I never really felt sleepy. I was awake and alert. Even at this late (early?) hour there were other runners in the "pit area" who offered encouragement on every lap. Just a simple "great job" or "go Kevin" goes a long way. I even had a few friends jump in to pace/ distract me for a few laps. Thanks to all my friends out there in the dark! Lesson: Runners are awesome.

3:00 am: I checked my lap count and it was 32 miles. Every step from here would be the farthest I had ever run. Sweet. "Ok, relax, focus and let's get to 35 and see how we feel". My feet were barking LOUDLY. No cramps or stomach problems though. And the whole lack of sleep thing was no problem. The trail grew very still and quiet at this hour as the only runners still up were those going for mega-mileage and the super fast relay teams running endless mile repeats at 6:00 pace. I enjoyed the serenity and actually turned off my iPod for several laps to soak in the whole environment. The second "dark place" came along around the 7 hour mark. I really felt good but my foot was screaming at me every step. Lesson: This was just a long training run... and no medals would be given for heroic actions that lead to a season-ending injury. Just get to 35 laps and then reassess.

3:30 am: Welcome to 35 miles. Quick self-evaluation: stomach: zero issues, muscles and joints: tired but no cramps; foot: really pissed off; mental state: loving the event, the distance and the test. I stopped at the pit area to eat and make a decision on what to do next. I chatted with some other runners. My friend and teammate, Charlie, recommended getting some sleep and then running again. I declined because I wanted to bite off one big chunk of mileage AND I knew I would not feel like running after a nap. He then suggested walking a lap to recover and then make a decision. Great idea! I grabbed a snack and a drink and then made the fatal decision: instead of sitting on the hard cooler that I had used during previous breaks... I sat down in a comfortable chair to just relax for a minute. Within 10 minutes I was shivering as my body temperature dropped. I decided to get up and walk a lap to see if I could continue. When I stood, my legs and hip flexors went into total lock-down. That small blister that I should have addressed at midnight felt like a razor in my shoe and I could not stop shivering. It took all of about 10 seconds to realize I was D.O.N.E. There was no deliberation. I quietly packed my gear, headed to the car and went home.

I am very satisfied with the run. It was great training and provided many lessons that will hopefully serve me well in my training ... and coaching.

A lesson I have learned in marathon & ironman training and racing: the good times and the bad times will pass... so just keep moving.
Take care of blisters, chafing, etc as soon as you feel it. It will only get worse and the damage increases exponentially as the miles pass.
Take all of the advice you can get from those experienced athletes around you.
Watch those same athletes and see how they succeed. I had a front row seat to watch some very experienced ultra runners run 50, 80, 100+ miles. I watched how they pace, eat and focus. Impressive stuff.
A peanut butter & jelly sandwich at 2am is really, really good.
Just keep moving forward.
This run only solidified my desire to answer the question: "How far can I run?"
DO NOT SIT IN THE CHAIR.

Jen McDevitt Genentech Video Tribute

2011-09-27T22:45:00.002-05:00

Genentech, maker of Avastin, has created a "Jenny McDevitt" award for her tireless work to rid the world of brain cancer. They also created this touching video. Jenny was awesome. She was a driving force behind Team McGraw, she ran marathons while on chemo, appeared on national TV and testified before Congress. I was fortunate to get to visit with Jenny one last time at last year's Chicago Marathon. My friend and hero fought the good fight and showed me the meaning of tough.

(UPDATE 9/29/11 - Genentech pulled this video off the web today for some reason. Very disappointing. But I am still amaze at the impact Jenny has on the world!)

Read more about Jenny: Her Tough Is Tougher

Run Smart. Train Hard. Race Fast

Runners Run Too Fast

2011-07-27T11:27:00.000-05:00

One of the biggest challenges in coaching endurance athletesis convincing them to go EASY enough on the easy days. Typically they (we) are motivated toimprove and it makes sense that pushing the pace all the time will improve ourperformance. False.

Yes… we gradually ratchet up our pace through a long-termgradual progression. That is how we getfaster. But in the short-term trainingcycle (weekly, monthly), the EASY days are necessary and serve a specificpurpose. They allow our bodies torecover and rebuild.

The pace of the easy days is as important to progress as thepace of the hard days. I think it takesmore discipline to nail the easy days than it does the hard days. Convincing athletes to run hard and fast iseasy. Endurance athletes aremotivated. Convincing them to slow downon the easy days seems counter-productive. The theory of “faster easy days lead to faster race times” is as flawedas the “banking time in the early miles of a marathon” theory. It doesn’t work that way.

Why so important? Ineed you rested, recovered and strong when the next key workout comesalong. Your next tempo run or pace run is vital tothe progression towards our goal. If youare tired and have dead legs because you went too hard the day before… we cannotget optimal performance out of the key workout. Eventually, the effectiveness of allworkouts, and races, gets watered down. If we cannot successfully complete the key workouts we cannot reach peakperformance.

How easy is easy? Speed is relative. For amarathoner… run 1:00+ slower than marathon race pace. Like I said… easy. For example:

A runner with a goal of running a marathon in 3:45:00 (goal pace of 8:36 per mile)...

should be running the easy days no faster than 9:00 permile. 10:00 miles would not be tooslow.

If you are always sore (or hurt), your legs feel dead and youcan’t hit your targets on your tempo runs… try easing off on your easy days soyou have enough pop in your legs to complete your more intense workouts onpace. You will be faster on the hard days which will lead to better overall performance.
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Run Smart. Train Hard. Race Fast.

Listen to Coach Kevin each week as he co-hosts Pure Fit Radio. Listen online at www.PureFitRadio.com and subscribe for free at iTunes! He also writes the "MEMPHIS FIT" blog for the Greater Memphis Chamber of Commerce.

My Red Waffle Racer

2011-07-25T12:16:00.001-05:00

I recently found a picture online and it brought back such emotion. Yes, it was such a simple thing: a running shoe. But back in 1981... this shoe was my holy grail! My "shoe addiction" goes all the way back to high school when I became a "runner". A brief history (1979 - 1982):

First was the Nike Cortez. Simple. Red, white & blue. My first Swoosh.

Then came the Waffle Trainer! Can you say minimalist? And beautiful.

Then the LDV, which, of course, stood for Long Distance Victory! My penchant for bright gaudy colors can be traced back to this bright yellow piece of art.

... and still one of my all time faves... The Internationalist!

I remember trying to convince my parents that $30 for a pair of running shoes was SO worth it.

"Please, I cannot run in those sneakers from Sears!"

This was long before the internet. You purchased what was in the local running store. Then came one of the greatest finds of all time. I cannot remember exactly where I got them. But I do remember opening the box and ... (insert shining light emitting from shoe box & 2001 Space Odyssey theme music)... I found the greatest shoe...ever. The RED WAFFLE RACER!

OMG! My school colors were red & white and I wore red & white striped Dolfin shorts (they were very cool back then, thank you). I LOVED those shoes. I wore them for cross-country and track. They were perfect. Godspeed red Waffle Racer.

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Run Smart. Train Hard. Race Fast.

PR Nutrition Bar product review

2011-07-18T15:42:00.000-05:00

Testing products and gear is a blast. When the product is food... even better.
The good folks at PR Nutrition sent me a box of PR Bars and a customized Adaptive Nutrition Program to try out.

The PR*Bar Fastburn Nutrition Program includes a personalized nutrition/ weight loss plan based on your lean body mass, individual requirements, and weekly training. According to PR Bars, the program "aids in losing body fat, enhancing athletic performance, building lean muscle, and improving his or her nutrition...".
The keys to the Fast Burn Nutrition Weight Loss Program:

Use of stored body fat for energy

Reduces hunger and sugar cravings for 3-6 hours

Increased levels of physical and mental energy

Less fatigue, light-headedness, and mood swings

Improved tissue repair and recovery, resulting in fewer injuries

Increased metabolism as a result of an increase in lean body mass

I thought the PR Bars were great tasting. The Chocolate Peanut was my favorite. Their new Granola Peanut Butter was a close second. I used them for breakfast and for my mid-morning, mid-afternoon snack. They performed well. The Chocolate Peanut did not fare so well in my backpack due to the heat, so the Granola Peanut Butter is probably a better "take-along" choice. Some of the features that caught my attention:

all natural
gluten free
15 grams of protein
no sugar alcohols

My PR Bars arrived with a personalized nutrition program that laid out an easy-to-understand nutrition/ meal program. The plan was based on the details I submitted on a simple questionnaire detailing lean body mass, gender, height, weight, activites and weekly workout load. I like their bars and their approach to the endurance world. They are not just selling a nutrition bar, they are encouraging better nutrition for improved performance and better overall health and body composition.

PR BARS have been named the Official Performance Nutrition Bar of the U.S. Olympic Team.
For a complete information about PR BArs and the Fastburn Program visit their website: PRBAR.com
Visit them on Facebook and tell them Can't Stop Endurance sent you!
PR Bars on Facebook
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Run Smart. Train Hard. Race Fast.

Disclosure: The product for this review was provided to me by the manufacturer or representing agency for the purpose of product testing. I was not paid for this post, this is my honest opinion.

McDavid USA Calf Compression Sleeves - Product Review & Giveaway

2011-06-27T14:08:00.000-05:00

"What do you think about compression socks/ compression sleeves?"
That is one of the most common gear questions I get. I am a big believer in the effectiveness of compression wear. I tried my first pair of compression socks a few years ago and felt that they helped speed recovery and improve performance. How do I use compression socks & sleeves?
Training - They help delay leg fatigue during long runs.
Racing - I have raced 1/2 marathon through 50K with compression and felt my legs were stronger longer and helped keep calf cramps at bay.
Recovery - Post-race and post-workout to help speed recovery. I also wear them when traveling by plane and long car trips. My legs feel fresher after being seated for several hours.

When McDavid USA contacted me to test a pair of their "Compression Leg Sleeves", I welcomed the chance. I was already a believer in the technology. I wanted to see if they were comfortable and durable. After a few weeks of testing, here are my thoughts:

The sleeves felt "comfortably snug" but not too restrictive. You forget you have them on after a few minutes.
I have used them for long runs and for recovery during a heavy mileage training block. They are as effective and durable as much higher priced sleeves and socks that I have used previously.
Sleeping in them after a hard training day helped reduce muscle soreness and that "dead leg" feeling in the morning.
I also found them effective when seated at my desk for prolonged periods of time.
The McDavid USA sleeves are very affordable at $29.99. Use our special coupon code CSE11 for 15% off through July 31st.

Socks vs sleeves? I am very picky about my running socks, especially on long runs. Wearing a calf sleeve allows me to wear my preferred sock.

If you want to give yourself the best shot at peak performance and proper recovery I highly recommend trying the calf compression sleeves from McDavid USA.

** Want to WIN A FREE PAIR of McDavid USA Calf Compression Sleeves? The fine folks at McDavid USA will select the winners. The rules are simple. Please read carefully:
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1. Leave a comment on this post with your email and why you want to try the sleeves AND Go "LIKE" the McDavid USA facebook page. Tell them Can't Stop Endurance sent you!

2. Get an extra entry by sharing this review on your own Facebook page & tag the @McDavidUSA Facebook page.
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Run Smart. Train Hard. Race Fast.
Listen to Coach Kevin each week as he co-hosts Pure Fit Radio. Listen online at www.PureFitRadio.com and subscribe for free at iTunes! He also writes the "MEMPHIS FIT" blog for the Greater Memphis Chamber of Commerce.

Disclosure: The product for this review was provided to me by the manufacturer or representing agency for the purpose of product testing. I was not paid for this post, this is my honest opinion.

Break Open The Cage

2011-06-22T12:22:00.000-05:00

"There was a dream and one day I could see it... like a bird in a cage I broke in and demanded that somebody free it" ~ Avett Brothers
We are all an experiment of ONE. When I was a teenager, the goal was to find out how fast I could run a mile. Then I progressed to 5ks and 10ks. How fast could I run three or six miles? Then I found triathlons. How fast could I swim, bike & run? Then... the marathon. At first it was a matter of "can I run 26.2?". Then it quickly evolved into "How fast can I run 26.2?" "Can I qualify for Boston?" "Can I qualify for Boston... again?"   That quest is still ongoing. My 5k PR is long gone, but I still feel I have faster marathons in these legs.
Of course, Ironman was on the list. Could I swim 2.4 miles, bike 112 and then run a marathon? Could I figure out the training, nutrition and hydration required? Did I have the mental game necessary? I celebrated turning 40 by reaching the Ironman finish line. Thoughts of that finish line, like my marathon PR, still bring back goosebumps.
Maybe I am maturing a bit or it's the clarity and perspective you get when you see people who achieve their goals in spite of adversity and obstacles. A dear friend of mine ran 7 marathons AFTER being diagnosed with a brain tumor. She trained through chemotherapy for several of those races. I have seen countless disabled athletes finishing marathons and triathlons. The stories of overcoming adversity are endless. I have seen friends and acquaintances struck down in the prime of life by ALS, Parkinson's, brain tumors, cancer... I am certain that they would love to be able to put on running shoes and head out the door. Who am I to complain?? How can I NOT live for today? Want to run a 5K or a marathon? What are you waiting for? This isn't a dress rehearsal.
So... now what gets my blood pumping?
The goal that intrigues me now is "how far?"   The 50 mile, 100k, 100 mile races are pulling me like a magnet. The same curiosity that drove me to find out how fast I could run a mile when I was 15, drives me to find out how far I can run.
"Why??" In the words of my friend and mentor, Marshall Ulrich, "Why not?"
I am a runner. I find such fulfillment and joy from running.
How can I NOT pursue the goals of "how fast" and "how far"?
What is YOUR dream? Break open the cage and let that bird fly free!

Run Smart. Train Hard. Race Fast.
Listen to Coach Kevin each week as he co-hosts Pure Fit Radio. Listen online at www.PureFitRadio.com and subscribe for free at iTunes! He also writes the "MEMPHIS FIT" blog for the Greater Memphis Chamber of Commerce.

From Diva To Marathoner

2011-06-15T14:20:00.004-05:00

When Kate first signed on to run with Team McGraw four years ago, I was ... skeptical. The major focus of her first marathon training plan was to find the running shoes with the proper amount of ...bling. When Kate arrived for our Team photo before the Chicago Marathon, her hair & makeup were perfect and her shoes were appropriately... bling-y.

My thought was: "Oh brother... we are going to have to scrape this Diva off the street when she hits the wall".

But she finished. And she kept coming back for more. And she set a huge PR the next year. She has still not stopped running. Nor has she turned her back on her proper fashion sense. Rest assured, she will always arrive with her signature stylish flair. Even after 26.2 miles the Diva Marathoner looks great.

One thing I have learned from coaching charity runners: they are tough, motivated and inspired by something so much greater than a PR or a finisher's medal. Kate began running to support her former college roommate, Jenny, who was battling a brain tumor. Now, four years later, Kate continues to run in memory of her friend. Jenny taught Kate, and all of us, the meaning of strength and courage. And Kate has taught me a few lessons about courage and dedication. I am inspired by the marathoner and endurance athlete that Kate has become. From a recent interview (with, appropriately enough, a jewelry company!)... Kate in her own words:

"Jenny was an incredible woman who was a tremendous inspiration to me and she took me on a journey with her that changed me in a profound way. First of all, I learned how STRONG I was. Once you run your first marathon, you realize that there is nothing that can stop you in life. It just empowers you in the best ways possible. More importantly, she truly taught me what it means to "be of service" to others -- no matter what you are dealing with in life, someone out there has it worse than you and going outside of yourself to help others truly is what brings purpose and true fulfillment to your life. It's pretty simple to me, we are put here to help each other out on our journeys in this world. Do what you can, but DO SOMETHING!" ~ Kate McLenaghan, The Marathon Diva

Run Smart. Train Hard. Race Fast.
Listen to Coach Kevin each week as he co-hosts Pure Fit Radio. Listen online at www.PureFitRadio.com and subscribe for free at iTunes!

You Can't Beat the Heat! Run Smart & Hydrate!

2011-06-07T11:46:00.000-05:00

We have been in the grips of an early, unseasonably hot & humid heat wave for two weeks. It is spreading across the eastern U.S. and endurance athletes are trying to survive. In an effort to help you survive and continue to train through the heat I have compiled a list of articles and links to help you devise a hydration strategy. When it is this hot, hydration is a constant priority.
If you are only thinking about hydration and electrolyte replacement during your workouts... it is too late. You can't catch up once you get depleted.

"Survive Summer Running" - Run Smart and Hydrate!
"Fluid Facts For Athletes" - by Nancy Clark from active.com
"Runner With A Drinking Problem" - Do as I say, not as I do: Aggressive Hydration!
"The Heat Is On: Get Ready For Summer Running" - Your pace will be affected so don't worry about it for two weeks
Hydration & Performance - from GU Energy Labs
"S Caps - Product Review" - Got Sodium? ...a no-nonsense product that delivers a dose of sodium and potassium that really works for me.

Run Smart. Train Hard. Race Fast. AND HYDRATE!
Listen to Coach Kevin each week as he co-hosts Pure Fit Radio. Listen online at www.PureFitRadio.com and subscribe for free at iTunes!

Time For The Runner To Race Again

2011-05-24T13:15:00.000-05:00

Rule #14. When standing in starting lines, remind yourself how fortunate you are to be there. ~ Joe Kelly's Running Rules
I do not know Joe Kelly personally. I came across his "Runner's Commandments" online and it really hit home. I do not know Joe but I know by the list that he is a true runner at heart.
Rule #14 really hits home for me these days. After a big layoff due to injury I was forced to start over. Running was not easy for the first time in 30+ years. I struggled to be patient and take baby steps. I had to pass up many of my favorite races, put off Boston for another year and postpone my first attempt at a 50 mile race. But now... it is time to start racing. My plan is to race my way back into "racing shape" this summer. I have been dreading my reintroduction to the crucible of the 5K. If you go hard... running a fast 5K hurts. I know what awaits me at the 2.5 mile mark. I just need to jump in and get reacquainted with the pain/ exhilaration of racing. Those first few races will be slower than I want. They will be hard. No matter how difficult it gets... it is better than NOT being able to race.
So as I stand on the starting line of that first 5k in a few weeks... nervous, anxious, scared... I will remember Rule # 14. I will remind myself that I am fortunate to be alive, running and able to test my mental and physical limits on a regular basis. I am lucky to be a runner.
Run Smart. Train Hard. Race Fast.
Listen to Coach Kevin each week as he co-hosts Pure Fit Radio. Listen online at www.PureFitRadio.com and subscribe for free at iTunes!

The Runner Finds Yoga (Old Dog Learns New Trick)

2011-05-06T10:19:00.001-05:00

Finally… I have discovered yoga. For years I rattled on about “I would really like to try yoga.” For a variety or reasons, mostly laziness and fear of the unknown, I never got around to trying yoga. (Just so you know: "no time" is not a valid excuse) After my doctor-mandated “shutdown” I was searching for anything that would help me stay in shape and speed my recovery once I was given the green light to resume training. When I resumed training I knew my muscles would be tight and weak. I decided the time to try yoga was now. I was not about to subject myself to a class at the gym. I needed to experience yoga in private at first. I purchased a “Yoga for the Warrior” DVD by Bob Harper (Biggest Loser). It seemed like a challenging workout, it was on sale and I like Bob’s approach on the “The Biggest Loser”: “…stop talking and DO IT!”

First reaction? An amazing one hour workout. Second reaction? OMG, I was shocked at how tight my entire body was from my shoulders to lower back, glutes, hamstrings, calves and feet! And my hip range of motion? Non existent. Core strength? What core??? Ok, after the self-discovery I kept going back to the DVD 3 – 4 days a week. It took a good two weeks before I could do anything that resembled the actual poses and movements. But then things began to click. What did I learn?

Tight hamstrings contribute to many ailments: sore lower back, sore calves, sore heels, etc…
I notice improved posture while seated, standing and running due to the improved core strength.
My feet are stronger and more flexible due to the strengthened stability & balancing muscles of the feet and lower legs.
I have less of the “old man” achy feeling when I stand up or get out of bed in the morning.
There is a noticeable difference in my recovery from running and cycling when I do yoga.

How/ when? I try to do the one hour workout 3 – 4 times per week. I also use the first 15 – 20 minutes for a pre-run warm-up when time allows. You can do yoga anywhere: home, office, gym, hotel room, outside.

Whether you use a DVD, online workouts, or go to a yoga studio… you will reap great benefits from the workout. I encourage you to find a few hours per week. It is a great cross-training, low-impact total body workout. Yoga has benefited my running and recovery as much as anything I have tried.

"Running On Empty" Book Review

2011-04-26T21:18:00.000-05:00

"Running On Empty. An Ultramarathoner's Story of Love, Loss and a Record-Setting Run Across America"

Marshall Ulrich was once crowned "The Endurance King" by Outside Magazine and somehow that title does not seem adequate. His jaw dropping resume speaks for itself:

Climbed the Seven Summits, including the peak of Mount Everest, all on his first attempts.
Earned the third-fastest run across America (3,063.2 miles from San Francisco to New York), which is detailed in this book.
Crossed Death Valley on foot, in July, a record 22 times, including a self-contained, unaided solo and a “quad” of nearly 600 miles.
One of only three people to have competed in all nine Eco-Challenges.
The only person to ever do the Leadville 100 Trail Run and the Pikes Peak Marathon on the same weekend!

Marshall's mental toughness and ability to forge ahead are legendary. In "Running On Empty" we get a behind-the-scenes glimpse at what it takes to run across the country, 3,062 miles in 52 days... at age 57. Really. The 2008 transcontinental run was documented in the movie "Running America". I could not wait to read his personal account of the run. I have heard many of Marshall's interviews and read his blog and various articles so I knew he was a good storyteller.

This book describes the mental toughness, focus, pain management and physical toll involved in ultrarunning. Surprisingly, it also shows the vulnerability, self-discovery and heart of a man running away from loss, sorrow and his inner demons.

As we watch Superman leap tall buildings... we also realize he is flawed... like the rest of us. The love story between Marshall and his wife, Heather, also shows that ultrarunning is not as solitary an endeavor as it seems.

As I read the book I found myself searching for my running shoes. It also made me think about setting loftier goals. How far can I go? Why not try?

I encourage you to get a copy of "Running on Empty" and see what Marshall is made of. I think it will motivate you to find your own limits.

I had the pleasure of interviewing Marshall on the March 7, 2011 episode of Pure Fit Radio. Click here to listen: Pure Fit Radio past shows

Country Music Marathon - UPDATED Course Preview

2011-04-20T15:38:00.000-05:00

Due to construction,some overcrowded roads and the need for more parking at the finish the Nashville course has some slight changes. I would love to be able to report that the changes removed some hills... but I cannot. The biggest changes are in miles 4 - 8, 14 - 18 and a finish line relocated to the opposite side of LP Field.

The Country Music Marathon & Half-Marathon offers big crowds, high energy and a scenic, challenging course. The course has numerous rolling hills, but it is not considered a hard, hilly run. I caught flack for this statement last year. I was accused of "sniffing glue" by one disgruntled reader! Is Nashville hilly? Yes. Are there hills on the course? Yes. Can you run a fast time in Nashville? Yes! With the right strategy and fitness a fast time can be had.

The 1/2 Marathon rolls in the middle and then is net downhill over the final 5 miles... except for that last big hill behind the State Capital at 12.5 miles.

The Marathon rolls from 2 - 8, 14 - 18 and one last steady climb in mile 25.

The Start

Arrive early. Whether you park at LP Field and take a shuttle, park near the start or walk from your hotel… arrive early. This race is BIG. Allow plenty of time to park, walk, stretch, visit the restroom, turn in your gear and find your start corral. Eliminate any pre-race stress caused by the crowds or traffic. Once you get to Centennial Park… relax.

The course starts out flat as you head towards downtown on West End. Get into your pace, don’t waste energy weaving in and out of the crowds. Near the 1.5 mile mark the course plunges downhill into the Broadway entertainment district as you pass the historic Ryman Auditorium and the old original downtown honky-tonks. Two quick right turns after mile 2 puts you in front of the Country Music Hall of Fame and a long half-mile climb out of downtown. Relax and concentrate on form as you tackle the first serious hill of the day.

Music Row

When you reach mile 3 and turn through the Music Row traffic circle you are in the heart of the country music world. You will notice the offices of all the major record labels and recording studios as you head up 17^th Ave. This area represents the largest concentration of musicians, songwriters and music producers anywhere.

Miles 4 thru 8 represent the first big course change from previous years. Instead of the old crowded out-and-back on Belmont Blvd., the course runs out on Belmont almost to Lipscomb University. It then turns left on Clifton Lane and left again onto Granny White Pike. The two mile stretch on Granny White Pike contains a few of the most challenging rollers on the course. Not overly steep or long but one after another.

There is another good climb when you turn onto Wedgewood in front of Belmont College at Mile 8

When you finally turn right onto 16th Ave you are again headed downtown and rewarded with a 3 mile net downhill stretch. If you focused on holding a steady, manageable effort on the hills you get some of your lost pace back on this stretch. You will make your way back through Music Row as you cover miles 8 – 10 and begin to see the downtown skyline. The course changes quickly as you cross over I-40 and enter downtown. A quick trip through the ultra-hip “Gulch” area of condos and restaurants leads to quiet 11^th Ave. next to the railroad depot. Half-marathoners should use this flat stretch to gather themselves mentally and physically for the last 2.2 miles. Marathoners should just continue to focus and relax because the race has not really started yet.

Half-Marathon Turn

Just past mile 11 the half marathoners will turn towards home. A right turn onto Harrison and a run through Bicentennial Park leads to the right turn under the arched bridge. As you exit the underpass the State Capital is perched on the hill in front of you. After a quick right and a u-turn you pass the final aid station and face the toughest hill on the course. It is not overly steep but it comes at the 12 mile mark and curves slightly to the right so you cannot see the top for a few minutes. Just stay focused because when you get to the top you are home free! You are rewarded with a long downhill across the river and you can see LP Field and the finish line off to your right.

Course change: When you turn into the stadium at the bottom of the hill the finish will be right in front of you. In past years the finish was on the opposite side of the stadium. (This change opens up several hundred additional parking spaces for race day)

Back to the Marathon

After the half-marathon splits away the marathon course continues on for a 4 mile loop through the MetroCenter area of mainly office and government buildings. Good news: this stretch does not go as far into the dull industrial section as in past years. There is a good climb (and descent) at miles 12.5 and 15 as you pass over I-65. Just after mile 16 you see the State Capital and at 16.5 you get to climb the long curving hill that the half-marathoners tackled earlier. Left at the top and the long downhill over the river leads you past the stadium.

One of the toughest climbs... the long curving hill at mile 12 for the half-marathon and mile 16.5 for the marathon.

Now the race begins. The course winds through an older, industrial part of town for about 4 miles before turning left on Davidson St. towards Shelby Park. There is not much scenery so stay focused and prepare for the final push. When you turn left onto Davidson near mile 20.5 miles you will see runners headed back downtown in their final mile. Hang on because you will be there soon. The stone gate entrance of Shelby Park welcomes you near mile 21 for a scenic loop through the park.

The entrance to the Shelby Bottoms trail under the railroad trestle marks mile 23.

After a three mile loop through the park you once again pass the stone gate at mile 24 and hit the homestretch. There is one last small incline as you exit the park. In the next mile you will begin to once again see the downtown skyline.

Course Change: Just before the I-24 overpass you will turn right on S. 5th at mile 25 for your final mile. This last stretch on S. 5th offers up the last long steady climb of the day. Not too steep so focus on form and effort.

You make a left turn onto Russell and see Mile 26 in front of you. A short stretch on Russell leads you to the left turn into the stadium and the finish will be right on front of you. Like all Rock-n-Roll events, the post race party is a great place to hang out and enjoy the post-race energy. The race management folks at Rock-n-Roll Events/ Competitor Group know how to put on a big, well-organized party/ race. Nashville presents the perfect venue to combine running, music, scenery and fun.

Other Tips:

CytoMax is the on-course electrolyte drink. Try it before race day to make sure it works for you.
If you stay downtown consider walking back over the pedestrian bridge to your hotel or to a taxi at the base of the bridge. The large stadium lot can get "congested".
Aid stations at these large races get congested. Don't go for the first table. Be patient and move down towards the less congested tables.
Put a change of clothes in your bag, including dry socks and comfy shoes. Warm, dry clothes can make your post-race festivities much more enjoyable.

Listen to Coach Kevin each week as he co-hosts Pure Fit Radio. Listen online at www.PureFitRadio.com and subscribe for free at iTunes!

"Racing Weight" Book Review

2011-04-12T10:40:00.000-05:00

Matt Fitzgerald is one of the leading authors on sports nutrition and endurance training.
His book Racing Weight: How to Get Lean for Peak Performance
is an excellent guide for helping endurance athletes reach their optimal weight and performance. Matt breaks down the important issues of physiology, nutrition, diet and body composition in an understandable way that will help you understand HOW to lose weight. This book should be on everyone's reading list.
For endurance athletes, strength-to-weight ratio is an important factor in personal performance. If you can drop excess pounds you will see noticeable improvement and less stress on your muscles and joints. This book is not a diet book. It helps you understand the importance of diet awareness and making better choices. Want to set a PR? Work on finding your optimal racing weight first.
There are several takeaways from this book that have helped me clean up my diet and change my body composition.

Body Composition ~ It is not just weight that matters. I can drop weight quickly to reach my desired racing weight. However, if I do not use proper nutrition, I lose muscle, my body fat % remains too high and my performance suffers. Get a scale with body fat measurement so you also track body fat % along with weight.
Diet Quality Score ~ Easy to understand and helps focus on what you should and should not eat.
Nutrient Timing ~ Fitzgerald also explains WHEN you eat can be as important as what you eat.
Training Tips ~ to optimize fat burning, weight loss and reaching optimal performance.

We recently had the pleasure of interviewing Matt about "Racing Weight" on Pure Fit Radio. You can listen to his interview on the April 11th episode: Pure Fit Radio

If you want to lose weight the smart way, improve your performance and feel better... read "Racing Weight".

Get A Coach... Or At Least Think Like One.

2011-04-05T11:50:00.000-05:00

Runners should use a coach... or at least THINK like one.
Do you need a coach? Absolutely. Why?

Motivation
Planning and performance
Help to focus your efforts and achieve your goals
Help avoiding self-destructive training and racing decisions
Better injury prevention
Making responsible, objective decisions that are in your best interests.

Elite athletes have coaches to help set the road map for success and offer objective feedback. They rely on their coach to set workouts and training cycles based on their own individual fitness, ability and goals.

A coach looks at the athlete's needs, not the athlete's training partners, to set workouts.

A coach makes adjustments to training cycles depending on the mental and physical condition of their athlete.

A coach helps set racing strategy based on the athlete, their recent training results, the weather and course conditions. Ego is left out of the equation.

These are the same reasons age-group athletes seek out coaches. They are looking for guidance and feedback to reach their own personal peak performance.

Whether or not you use a coach... you definitely need to THINK like a coach.

What would your coach say about that foot that will not stop throbbing when you run?
Would your coach let you shoot for a PR on a day when the temperature is 90 degrees and humid?
How would your coach respond when you ask "should I do 3 marathons in 3 months?"
How would a coach evaluate your training consistency and quality after reviewing your training log?

How can you think like a coach? The challenge in coaching motivated endurance athletes is getting them to hold back enough to stay healthy. So... coach yourself with a broader, more objective view of your goals. Many times this means controlling your ego and resisting the peer pressure of our own endurance community.

Easy days must be EASY. I need my runners rested and strong when the next hard workout rolls around on the calendar.
Some days runners must be told "No, you should not do that particular race", because it does not fit the training cycle.
Train with partners but make sure the workout fits your personal needs.
Use a detailed training log to track workouts, aches and pains, weight, and nutrition. If you get injured, set a PR or have a bad race... use your training log to figure how it happened. The training log usually does not lie and can offer useful objective feedback about your best and worst performances.
Take a big picture approach to workouts, races and goals. Is your racing schedule too crowded? Are you setting challenging, yet realistic goals?

As a coach I am responsible for helping my runners stay healthy and make the best decisions to reach their potential. Do I always "do as I say"? No, but I try. If you can use a coach... or start thinking like a coach... to make smart, objective training decisions you will have a much better shot at reaching your peak performance.

Listen to Coach Kevin each week as he co-hosts Pure Fit Radio. Listen online at www.PureFitRadio.com and subscribe for free at iTunes!

Lessons From The Runner Starting Over

2011-03-15T14:09:00.000-05:00

I am still The Runner Starting Over.

I am seven weeks into my return. I hesitate to call it a comeback... yet, because I am still a few months away from making a return to competition.
The article, The Runner Starting Over explains how I got here. Now we look forward and try to solve this new puzzle of making a healthy return to peak fitness from almost zero. I have not been at zero in... I cannot remember being at "zero". Ever. I have had layoffs and injuries but I always exercised and maintained a fitness base. So, what are the challenges?

Losing the 10 - 12 lbs that comes from being out of commission for 12 weeks.
Pampering my weak spots (heels, achilles and hips) as I make a smart return to fitness.
Regaining the lost range-of-motion and flexibility.
Patience. Before my injury any run less than an hour was speedwork or seemed trivial. A twenty miler was as normal as going to the mailbox. No problem. I could probably go out and run 10 miles right now... but i would pay a serious "stupid tax" for days afterward. When I have a 45 minute run scheduled, and my mind tells me to go ahead and run an extra 15 minutes... I stop. It is not worth the risk of too much, too soon. Patience is hard.
Peer Pressure ~ My training partners are training hard and preparing for the upcoming triathlon season. I have to remind myself that they are on a different path this year.

So far, training is going very well. Zero pain in my foot. What is my strategy?

I am avoiding the trails for the most part. I am seeking out smooth, flat surfaces in order to allow my joints and connective tissues a chance to strengthen before putting the additional load of hills and uneven terrain on them. I have even been on the dreaded treadmill (dreadmill) for the first few weeks. As much as I hate it, the treadmill is a good way to ease back into running.
Cross-training ~ Instead of taking off for a 45 - 60 minute run, I am mixing up the cardio machines. Twenty minutes on the elliptical, thirty minutes on the treadmill and back on the elliptical for twenty. I get an hour of basebuilding without an hour of pounding. I will gradually make the transition off of the treadmill and machines.
Yoga! Finally. I purchased a few different DVDs and found a warrior yoga that really does the trick. I try to do it at least 4 times per week. It helps me warm up for my runs and is a great recovery tool. My range of motion and my core strength has improved noticeably after only a month. The biggest benefits? My running form and posture are better. I feel less achy and stiff. My sore achilles is much less tender. By loosening my back, glutes, hips, hamstrings and calf muscles... I have made a difference in my running and my recovery. So basic. With no fear of overstatement I can honestly say that yoga has had the biggest impact on my running as anything I have ever tried.
Staying involved - I am still closely connected to the endurance world due to my coaching, co-hosting Pure Fit Radio and volunteering/ cheering at races. I love the endurance community environment and feed off of the positive energy.

My 2011 racing season is out there... somewhere. I just do not know when it will start and exactly what it will include. I am at peace with that. I will probably start with some 5k/ 10k races to get back into racing mode. I expect to do some mid to late summer triathlons. If all goes well, a late Fall marathon...maybe. I will take it as it comes.

Listen to Coach Kevin on Pure Fit Radio: www.PureFitRadio.com You can also subscribe on iTunes.

Saucony Shoe Review ~ Peregrine & Mirage

2011-03-04T16:38:00.000-06:00

It is always a fun day when new shoes show up on my doorstep! Two new models from Saucony arrived recently and they get rave reviews from Can't Stop Endurance!

Saucony ProGrid Kinvara

Saucony debuted the ProGrid Kinvara last year and it won Runner's World's "Best Debut" and Outside Magazine's "Gear of the Year". The Kinvara is a super-light, comfy shoe that leans towards the minimalist end of the shoe spectrum.

The new ProGrid Mirage and the ProGrid Peregrine build on the Kinvara to offer runners seeking the same ride and minimal feel with a few added elements.

The Mirage

The Mirage is ideal for the runner looking to move towards less shoe (4mm heel to toe drop) but still in need of a bit of stability. It has the same light, fast feel of the Kinvara but Saucony added a medial stability post in the arch to provide support for the slight overpronator. If the Kinvara was not quite enough shoe for you to use as an every day trainer... the Mirage is the answer. The Mirage/ Kinvara duo make a very nice trainer/ racer combo.

The Peregrine

I love this shoe. The Peregrine gets 4-stars. Take the light, minimalist feel of the Kinvara, slap on a sturdier sole with aggressive lugs and a more durable upper and you have one fast trail shoe. The shoe provides great traction in wet conditions and protection on rocky trails. As a runner who is making the shift to less shoe with a lower heel, this trail shoe helps make the transition more complete. The Peregrine was recently recognized with the "Editor's Choice" award in Runner's World's 2011 Trail Shoe Guide.

Disclosure: The product for this review was provided to me by the manufacturer or representing agency for the purpose of product testing. I was not paid for this post, this is my honest opinion.