Can't Stop Endurance

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 2011 - 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.

The Runner Starting Over

2011-02-18T08:16:00.000-06:00

I am starting over as a runner... and that is fine with me. After nearly 100 days of being sidelined by a crazy staph infection in my foot, I was given the green light three weeks ago to resume "light spinning" on the bike. I added some cross training on the elliptical machine after that. And then, finally, I made my return to ... running. Amen, and hell yes! Granted, it is not very far or very fast yet, but I am running.
How many times have I said "run smart" to other runners?? It is on my website and printed in bold letters on the back of our Can't Stop Endurance shirts. Well, it is time to walk the walk Coach. After three months off, I am starting over. Granted, it will not take me long to get it back, but "too far too soon" is the worst thing to do. I have made that mistake numerous times in my running life.
I will try my best to not be stupid.

So, my 2011 racing season is on pause as I start planning my return to peak fitness. I need a good six weeks of base-building to build up my endurance. After that I will need another few months of tempo work to get my speed back. If all goes well I hope to be racing again by early summer and really back in competitive shape by late summer.
I have ambitious plans for Fall, so now is the time to run smart, so I can run fast later

This time off has been filled with mixed emotions. When the infection set in back around Halloween I was getting in prime marathon shape for the St. Jude Memphis Marathon. I had plans for a new PR and getting a new Boston qualifying time, My last BQ time expired! I wanted to get that BQ time in my pocket early since Boston now fills quickly. On race day they fired the starting gun at the St. Jude Marathon without me. Of course I would have loved to have been running but it was a very satisfying day cheering for all of my friends.

Just as I started training again around the holidays, with thoughts of salvaging my winter race schedule, the infection came back! The Swampstomper 50k in January was fun to watch but it would have been much more fun to run! I will cheering on my friends and teammates at the Sylamore Trail 50k, one of my favorite races of all time. I will run vicariously through them. I am also disappointed about having to scrap my first ever 50 mile trail race. I have a burning need to test that distance. That might be my fall test.

So now I must devise the plan to get back in shape, stay healthy and get my endurance mojo back. After 12 weeks off I am faced with the prospect of starting over. I realize I am not starting over from scratch but it will take patience. So far, so good. No pain and it feels awesome to be running any distance. When I want to run for an hour, I must force myself to stop at 30 minutes. I will endeavor to RUN SMART. I appreciate my health and fitness a little more now. Like most things, you take it for granted until it is taken away from you. I have great admiration for those who struggle and overcome adversity. I know endurance athletes who have come back from far greater battles than this minor bump in the road.
I am grateful that I can run... because I am a runner.

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Yurbuds Product Review & Giveaway

2011-02-17T10:10:00.000-06:00

Why can't I find headphones for my iPod that will not fall out when I run? I have tried many brands over the years. All of them slipped around and fell out. Constantly fiddling with my headphones was a regular routine on my runs. Now, finally, I have found the answer. Yurbuds!

What are Yurbuds?

I think they are the best earphones for runners that I have ever tried. They were developed by a runner and triathlete who understands what endurance athletes want and need. I was cautiously optimistic when Yurbuds sent me a set of their Ironman Performance Raising Earphones to test. They make some big claims on their website:

"Patented Ear-Lock Technology: won't fall out...guaranteed".
"sweat-proof"... my healthy sweat rate has ruined more than a few headphones.
"Ultra-Soft Comfort"

The key is the soft, silicone "Earbud Enhancers". They are ergonomically designed, soft, silicone "covers" that fit your ear and protect your earphones from sweat and rain.

I noticed the difference on my first run with the Yurbuds. The "Quickstart Guide" gives very simple directions for properly inserting the earphones for proper fit. My earphones stayed put. They did not slip or fall out. Out of conditioned reflex, I found myself reaching to adjust ... but they were right where they were supposed to be.

I shook my head and jumped around but could not shake them out. I am a believer. If you want an earphone that will stay put ... give Yurbuds a try.

Visit them at www.yurbuds.com and on Twitter.

Want to try Yurbuds for yourself? We are giving away a set!
It is easy to enter. You need to do two things:
1. Leave a comment on this post telling us your favorite running song and/ or podcast.
2. For an extra entry, "Like" Can't Stop Endurance" on Facebook, and leave a comment on the Yurbuds post on our Facebook page. If you already "like" us on Facebook, simply leave a comment on the FB post.

We will randomly draw a winner next week!

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

YakTrax Giveaway! Beat The Snow and Ice!

2011-02-02T10:44:00.000-06:00

Don't let the current blizzard slow you down.
The good folks at YakTrax have donated a pair of YakTrax Walkers, a light duty traction device for safety on packed snow or ice. We want to give them away to one of our readers!
How to enter? It's easy, leave a comment and send us an email.

1. Leave a comment at the bottom of this post telling us how you get your endurance fix in this weather.
2. Send an email to coach@cantstopendurance.com with YAKTRAX as the subject.

Deadline is Friday February 4th at Noon CST.

Thanks YakTrax!

Coach's Corner: Conquer The Half Marathon

2011-02-01T16:22:00.000-06:00

(Reprint of my "Coach's Corner" article in the Winter 2011 issue of DRIVEN Magazine)

The half-marathon is the fastest growing race distance in the current running boom. The major race organizers, like the Rock-n-Roll series and the St. Jude Memphis Marathon Weekend, have figured out that they can quadruple their race size by adding a half-marathon to their event. Why is the 13.1 mile distance so popular?

The half-marathon offers a significant fitness challenge without the disruption to lifestyle that comes with training for a full marathon.
With a proper training plan, the half-marathon offers a realistic endurance goal for new runners.
Half-Marathons in vacation locales allow runners to enjoy the destination before and after the race. It is more difficult to enjoy a locale before and after a full marathon.
Runners can safely train for multiple half-marathons in a year with much less risk of injury than marathon training.

A training plan is necessary to ensure that a runner is fully prepared but not over-trained and injured. One big mistake that runners make is jumping into a 12 week online training program without the proper basebuilding. Most training programs found online or in running magazines assume that an athlete has built a consistent base over a 6 – 12 month timeframe and is now ready to begin building for the target race.

Most well-balanced training plans are built around three key workouts:

Goal pace – Training plans should be built around a challenging, yet realistic, goal race pace. If a proper goal is selected and a consistent training plan is followed, race day should be a simple execution of the plan as goal pace is ingrained in the runner’s mind and muscle. Adding a weekly run at goal race pace will help build the necessary confidence that the goal pace is manageable and realistic. There are many formulas for selecting goal pace. Most rely on race results from other distances to establish a runner’s personal capacity.

Distance – A consistent long run of 10 – 12 miles will make race day much more manageable. Most half-marathon plans max out their long run at 15 – 16 miles. This big endurance base provides the strength to cover the distance. The long run also offers the perfect opportunity to test all gear, nutrition and hydration strategies.

Speed – Running fast on a regular basis increases strength, fitness and range of motion. When training for the half-marathon, running fast makes goal pace seem easier. A tempo run of 2 – 6 miles at a pace :30 - :45 seconds faster than goal pace teaches the body to run at a sustained tempo. A 5k or 10k race is ideal tempo work for the half-marathon. Intervals of 400 – 800 meters, slightly faster than 5K pace, build top-end speed and strength.

Whether adding long runs or speedwork to a training plan, caution should be used. A consistent, conservative progression is the formula for fast, injury free running. The majority of running injuries are self-inflicted by runners attempting to run too far and/ or too fast, too soon.

Race Strategy – Even pacing leads to the best race results. Even pacing means starting the race at goal pace and holding it throughout. Many runners split the race into halves and attempt to run the second half slightly faster than the first. Another strategy is to break the race into a 5-5-3 progression. The first five miles should be steady, relaxed and on pace. If you feel strong at mile 5 push a bit harder for the next five miles to maintain pace. At mile ten, if all is well, gradually increase the tempo over the final three miles to finish strong and achieve even or negative splits.

Many local runners are training for the Germantown Half Marathon on March 20^th. This well-managed race is the RRCA Tennessee Half Marathon Championship. The course is challenging due to the hills in the first and last few miles. However, fast times can be run with the proper training and race day strategy.

Tips for Peak Performance at the Germantown Half Marathon:

“Learn” the course by completing a few of your long runs on the course.
Be sure and run the long hill on Kimbrough that stretches from mile one to mile 2.25. It is a steady climb that is steepest in the last 500 yards. Hold effort on this stretch but do not worry so much about pace. There is a nice long downhill on Dogwood that will allow you to get back on pace and make up any lost time. Going too hard this early can make the final miles difficult.
A major race landmark is Houston High School and Houston Levee Park. The halfway mark is inside the park and when you exit back onto Wolf River Blvd. in front of the high school you are headed towards the finish with less than six miles to go.
One of the big challenges of the Germantown course is the final two miles. There are several rolling hills and the finale is the sharp pitch up Exeter from Farmington to the finish line. Save a bit of physical and mental energy for this final 300 yard stretch.

New & Improved Memphis in May Triathlon 2011Preview

2011-01-24T15:57:00.001-06:00

The Memphis In May Triathlon has gone through several transformations over the years. It began in the early 80s as a local race in the young sport of triathlon. After several venue changes it settled at Orgill Park in Millington, TN. The race gained a reputation as a fast course with a time-trial start and great southern hospitality. Then, in the late 80s, Memphis In May was selected as a qualifying race for Ironman Hawaii. That's right, you could qualify for Kona in an olympic distance race. They even had a raffle drawing for Kona slots! MIM gained nationwide notoriety. The race field exploded in quantity and quality as athletes came from across the country in pursuit of a coveted Ironman slot. Over the years MIM has drawn many of the stars of triathlon: Mike Pigg, Spencer Smith, Tim Deboom, Andy Potts, Chris McCormack, Natascha Badmann, Pip Taylor and Michellie Jones... just to name a few.

There are, once again, big changes in store for this year's Memphis in May Triathlon. After nearly 20 years in Millington, TN, just north of Memphis, the race is pulling up stakes and moving to Tunica, MS, just south of Memphis. Like many triathletes, I was concerned about this change. I have raced the old course nearly 20 times. I know it like the back of my hand. I have memorized every turn, pothole and hill. So why change?

The town of Tunica, MS is welcoming the event with open arms and providing police support and road closures that the city of Millington would never consider.

MIM has been selected as one of 13 events in the new 5150 Triathlon Series. The 5150 Series will be the largest olympic distance tri series in the world and the first non-drafting race series of it's kind. Start2Finish can better manage the potential growth due to the 5150 Series affiliation with the move to a larger venue.

Harrah's Resort is a first class venue with:
An indoor, air conditioned convention center for the Expo vs a hot and humid tent.
Indoor Restrooms!
Acres of paved parking within a few hundred yards of the hotel and transition area. No more parking in the field!
A resort swimming pool for the post race festivities!

Harrah's is offering $89.00 room rates in their Veranda Resort Hotel vs the old musty $100+ rooms near the old venue. You can walk directly from transition into your hotel room. Great for restroom needs and post-race shower!

The great thing about it ... everything... your parking spot, hotel room, expo, transition area, start, finish and post-race party...is at the same location. This will be one of the most convenient venues for participants, family and spectators in the triathlon world.

It's just as close to Memphis AND easier to get to... Tunica is a 30 minute drive from downtown Memphis, about the same distance as the old venue. It can be reached via the interstate off of I-55. No more narrow back roads to navigate. So we can all agree that the venue is a big, big upgrade. But what about the new course?

Memphis In May has always been known as a fast course. (Past Results) The new route will certainly lend itself to super fast times. The Mississippi Delta is pancake flat and except for one overpass on the run... this course is FLAT. There are also not a lot of turns so the bike will be all about getting in your aero position and hammering. Course Maps.

THE SWIM

The Swim starts behind the Veranda Hotel. The lake is spring-fed and clean. Athletes are started one-at-a-time by age group. (Swim Start Lottery results) Head straight out from the hotel for a long rectangle that will bring you back towards the hotel. Then turn left and follow the shoreline towards the narrow canal.

Swim through the canal that heads between the two hotels. After the canal, make a right and swim the last few hundred yards to the exit into T1. The canal will be a great vantage point for watching the swimmers up close.

This is the view of the final few hundred yards of the swim.

The swim exits into the large grassy area between the Terrace and Veranda Hotels that will serve as the transition area.

THE BIKE

The bike exit leads straight up this short steady incline on Southern Celebration Blvd. to the intersection at Harrah's Parkway South where cyclists will turn left.

The course soon turns right onto Old Highway 61 at the big water tower. You will also use the water tower as a key landmark on your return.

Did I mention that the Delta is FLAT? The bike course makes a large counter clockwise loop along Casino Center Way and Perry Rd. that will eventually lead back to Old Highway 61.

Near the 15 mile mark you will turn left off of Perry Rd. onto northbound Old Highway 61. If the winds are out of the south, hang on, you have a straight, flat 9 mile straightaway on Old Hwy 61 and 10 miles to transition. When you spot the big water tower you are getting close.

When you get back to the water tower you have a 1/2 mile to go. Follow the same route back down Celebration Blvd. to the transition area.

THE RUN

Head out of transition up the same hill you used on the bike. This 500 yd steady climb will take you across Harrah's Pkwy. Once you crest the hill you will be running straight at Harrah's Casino. Make the counter clockwise loop around the fountain in front of the Casino at the 1/2 mile mark and run a short distance back up the hill

Just before the top of the hill near the .75 mile mark, turn right onto the dirt and gravel levee road. Run about a 1/4 mile on the levee before turning left and running down to the service road at the one mile mark.

The service road will lead you back under Southern Celebration Blvd. through the limo parking lot and left onto Old Highway 61 just before mile 2.

Flat enough? This 3 mile out-and-back on Old Highway 61 will be a great place to check out the competition. In addition to noting the lack of incline... note the significant lack of shade. Plan on a hot run.

When you run back past the limo parking area, turn left onto Harrah's Parkway N. you have approximately one mile to go to the finish.

Turn right on Resort Village Dr. and head towards the hotel. At mile 5.8 turn left at this driveway in front of the Convention Center and head straight towards the sidewalk behind the Veranda Hotel that runs along the lake and past the swim start.

The Finish Line is located right next to the swimming pool!

Trivia: Old Highway 61 is the historic "Blues Highway", one of the most famous routes in music history. The highway was the route out of the Delta for the original Blues musicians, like Robert Johnson, Muddy Waters John Lee Hooker, Bessie Smith, and B.B. King. They headed to Memphis, Beale St. and directly led to the birth of rock-n-roll in the 50s at Sun Studios.

I think the whole experience for the weekend changes. Now it takes on a true festival atmosphere as the majority of the athletes stay on site, race or hang out on Saturday at the Memphis in May Sprint Triathlon, visit the expo, eat at one of the resort restaurants and get up Sunday morning for the big race. Add in the prestige and hoopla of the 5150 Series affiliation, the pro race on Sunday... and you get a unique triathlon experience.

OTHER HIGHLIGHTS

The Sprint Triathlon on Saturday offers the same venue and a shorter .25 mile/ 12 mile/ 3 mile version of the course.

Amateur Challenge

The Memphis In May Amateur Challenge consists of the lowest total combined time in both the Sprint Distance Triathlon and the Olympic Distance Triathlon. $5,000 cash purse payable 15 deep in both male and female categories.

Collegiate Challenge

The 3rd Annual Memphis In May Collegiate Challenge pits collegiate triathletes representing their schools at Memphis In May for great team and individual prizes.

Babysitting!
That's right. Tired of chasing your kids around the post race party? "Kid's Quest", a huge kid's arcade and play zone with secure, supervised hourly childcare is located directly across the street from the Transition Area. They will be offering an early opening time and discounts for MIM participants!

Register early! The trend towards the popular races filling early continues to accelerate. Don't get shut out of the new and improved Memphis in May Triathlon! Register Online

You can find all the information you need at the Start2Finish website.

Runners Are Dirty!

2011-01-17T11:17:00.001-06:00

I love trail running. I really think it is one of the joys of running. There are so many benefits to be gained for runners:

Less Pounding - this is a big one. Does your body need a break from the asphalt? Off-road running is so much more forgiving to your joints and bones.
More Mileage = bigger endurance base = better performance at every distance. Many runners can increase their weekly mileage 20 - 50% by running the majority of their miles on the trails. Less damage from the hard surfaces = quicker recovery with less aches and pains. My limit on the roads is typically 45 - 50 miles per week. During the winter, when all of my miles are on the trail, I can get up to 70 miles per week and feel less achy than when I run 40 on the roads.
Improve Your Running Form - Sloppy, lazy form on the trails is usually solved by a few falls. If you do not learn to pick your feet up you will trip over rocks and roots. This attention to form also tends to get us closer to a mid-foot/ forefoot strike in order to stay "light-on-our-feet".
Increased Strength and Range of Motion - because no two steps are exactly the same on the trail, you develop more strength in your hips, ankles and feet. Stepping up, over and beside obstacles improves overall stride-power, on-road and off.
The Beauty of A Winter Morning Run in the Woods - and the lack of wind-chill makes a trail an inviting route on a cold, windy day.
No Cars!
No access to trails? Find a park and run on the grass. Do a portion of your weekly mileage on your local running track. Dirt or crushed gravel roads are also great options. Be creative and seek out those soft surfaces.

The typical excuses for not running trails:

It's inconvenient. "I do not want to drive to the trails or park when I can just walk out my front door." Is it worth more mileage and fewer injuries?
I am afraid of tripping and falling. So am I, but I pay attention to my form and to the trail. The chances are I will fall again. This response comes from the same runners who are not afraid of traffic, pollution, a stress fracture or other ailments associated with too many road miles!
It hurts my ankles. No, your ankles are weak and the lateral movement makes them sore the first few times. Trail running can actually strengthen your ankles and feet.

Find a trail and get dirty!

Pure Fit Radio Is On The Air!

2011-01-08T18:29:00.001-06:00

podcast: distribution of multimedia content over the internet for playback on a mobile device or a personal computer. A form of audio broadcasting on the Internet.

I have been a big fan of podcasts. For long runs I typically load up my iPod with a variety of shows. Some are news and interviews, but mostly they are endurance related. I even wrote a review of my favorites: Endurance Podcasts

One of my favorites has been Pure Fit Radio. It always had interesting interviews and content. The co-hosts, Bart Yasso and Chuck "MarathonJunkie" Engle, were steady companions on my long runs. The show went on hiatus in the Fall to restructure. In September, I received a message from the owner/ producer of the show. He wanted to talk to me about doing a "Training" segment on the show. Really? Me? That sounds cool! A few weeks later he called back and asked if i was interested in also becoming a co-host of the show.
Ok, I am being Punk'd, right??
Of course, I jumped at the chance.
We recorded the first show last week. I was very nervous because there are big shoes to fill. I wanted to make sure that we measured up to the quality of the past shows. It was a blast and I am excited to get to work on next week's show!

My co-host, Judy Stavely is great to work with and we have a great year planned for the show!

"Like" us on Facebook: Pure Fit Radio on FB
Go to iTunes and "Subscribe" to automatically get new episodes sent to your iTunes library.
You can also listen on your computer by visiting the website: www.PureFitRadio.com

If you have a question or topic you would like addressed on my "Training" segment send me a message: coach@cantstopendurance.com

Smart. Hard. Fast.

2011-01-03T20:20:00.000-06:00

Run Smart.
Train Hard.
Race Fast.

I chose this slogan for my Can't Stop Endurance website and it appears in big letters on the back of our shirts. What does it mean? It is basic.

Run Smart ~ Many runners try to do too much too soon. They try to go too fast for their current fitness level. They think that going out too fast and "banking time" will lead to a marathon PR. Many of us do not allow adequate rest and recovery. We "train through injuries" and then cannot understand why we get injured over and over again. We do stupid things... over and over again. We pick a training plan and then ignore it.
What if we could just RUN SMART? How? By training according to our fitness level and goals. Find the plan that works and stick with it. If our typical training plan repeatedly ends with injury or missed goals... get a new plan! Run hard on hard days and run very easy on easy days. Stretch and do preventive maintenance... every day. Run on soft surfaces as much as possible, however inconvenient it may be.

Train Hard ~ "But you just said we do too much!" Yes I did. Training hard does not mean over-training. It does not mean running your speed work too fast. It does not mean injurying yourself. Training hard means getting out of your comfort zone on the days that call for it. It means learning to push and suffer so your body and mind can handle the struggles on race day.

Race Fast ~ No matter your pace or ability, reaching your peak performance means racing fast. If we run smart, stay healthy and train hard... we can reach our goals (assuming our goals were set realistically). For me, the training is where the lessons are learned. Putting it all together and racing fast is the reward for all of the hard work.

Run Smart. Train Hard. Race Fast.
It's just that simple.

Running Through 2010 - Year in Review

2010-12-28T08:30:00.000-06:00

January

Completed my first ultra at the Swampstomper 50K. Why? To see if I could do it. I did... but it was one of the most mentally and physically challenging days of my endurance life. It wasn't the distance.. it was the MUD. Just Keep Running

February
Completed my second ultra at the Sylamore Trail 50k. It is one of my favorite running experiences. It wasn't due to my performance. It was due to the beauty of the Ozark trail and my awesome running partners who worked and suffered together to conquer the course.

March/ April
I went into the Rebelman Triathlon unprepared and paid the price! All of those winter trail miles built a large endurance engine. The engine was not ready to go fast though!

The first Team McGraw event of the year was in April at the Country Music Marathon in Nashville. We had a large team and they performed very well despite the hills, rain and tornado warnings! In hindsight the weekend holds a special significance. I was able to cross the finish line with my good friend Jen McDevitt. As it turns out, this was my last opportunity to run alongside Jen as she lost her courageous brain tumor battle in November. Cancer sucks.

May
Somehow, I managed a decent race in the steam-bath-conditions at the Memphis in May Triathlon. Running on the Sun

Team McGraw was featured in the RRCA magazine, Club Running.
Thanks to the Road Runners Club of America!!

June, July August
In an attempt to break out of a running rut I decided to head back to the group track workouts at the old Memphis Field House track. Coach Paul Sax manages these Tuesday night all-comers workouts and they were great. I was able to push myself harder and faster. It is a great running environment. I will be back as soon as my foot allows. Thanks Paul!

Splits? Heart rate? None of those distractions mattered.
The Dragonfly Triathlon was all about head-to-head racing. Want to eliminate distractions and just concentrate on going as fast as you can? Race naked!
I managed to race well through the brutally hot conditions at the Mightymite, Sharpshooter and Oxford Triathlons. My heat management soon went off the tracks though. By the time the Memphis Road Race Series rolled around in July I had lost sight of my hydration needs. Negligent and stupid. Runner with a Drinking Problem.

9-19-10 ~ Rock-n-Roll Philadelphia Half-Marathon with Team McGraw, where Tug is still a revered sports hero! I had to finish off my 13.1 miles with a run up the "Rocky steps".

October: The Chicago Marathon - Hot Again!

10-10-10 ~ It was another hot day at the Bank of America Chicago Marathon but our runners persevered and earned their Finisher's Medals the hard way!

November: NYC Marathon With Team McGraw - Amazing!

11-7-10 ~ ING New York City Marathon is the premier event for Team McGraw. We took our biggest team yet and had 100% cross the finish line! It is always an amazing weekend. I was released from the hospital about 12 hours before my flight to NYC. It was going to take more than crutches and a walking boot to keep me away from "my runners"!

Up to mid-October my training was going well. I was aiming for a PR at the St Jude Memphis Marathon. My long runs were easy and I was nailing all of my speed work and tempo runs. Then the rug was pulled out from under me! A nasty staph infection put me in the hospital for 5 days and suddenly ended my season: My Off-Season Comes Early.
Yes, I was greatly disappointed that my season was over, my hard earned fitness was lost and I did not run a step for SEVEN weeks. But I was also thankful because it could have been much worse. A Thankful Runner.

December: St. Jude Memphis Marathon Proves Runners Are Awesome!

12-7-10 ~ The St. Jude Memphis Marathon is quite an event. I was privileged to watch as many "Can't Stop" runners, good friends, training partners and one Road Dog Runner ran super races in support of the great work going on every day at St. Jude Children's Research Hospital. This weekend always makes me proud to be a Memphis runner.

Perspective: In Memory of A Tough Chick

Jen McDevitt, runner, hero, Team McGraw-Inspiration Expert, and dear friend, lost her courageous seven year battle with a brain tumor in November. She will continue to inspire us and we will carry her spirit and attitude forward. Think you're tough? You have no idea....

St Jude Memphis Marathon 2010 Proves Runners Are Awesome!

2010-12-05T12:07:00.000-06:00

Take 16,000 runners, add an amazing cause like St. Jude Children's Research Hospital, throw in great course and race management by the Memphis Runners and you get one awesome race! The 2010 St Jude Memphis Marathon Weekend was stellar! This is my hometown race and it is the big event on the local running calendar. It seems that everyone I know was running, volunteering or cheering on Saturday. The race has grown from a very modest local event to a large festival-like weekend that draws 70% of it's runners from out-of-town.

RESULTS are posted!

The runners raised over $2.5 million for St. Jude Children's Research Hospital. A great testament to the power of running!

Beale St at Mile 3. This pic is from the Commercial Appeal gallery: St Jude Marathon Photo Gallery

My Los Locos teammates before the start.

Kelly had a great race... Karen was on the "injured-list"... with me.

Look up "pacer" in the dictionary and this is the photo! Feb ran 1:34:57 for the first half and brought his Pace Group across the finish in ... 3:10:00. Nice.

Alesha and Brandon, fresh off their honeymoon! Alesha ran well. Brandon runs the St. Jude Heroes program.
I guess you could say they had a very productive day!

Mike Scott and Tom O'Kelly before the start. Mike earned 1st Place in his Age-Group!
Tom was recovering from his 1st Ironman and spent the day cheering!

Race day weather was nearly perfect. A bit windy but overcast and 55 degrees.

Alison, a "Can't Stop" athlete who runs for the Pilgrimage Track Club, set her second marathon PR in 4 weeks. 18th overall female and 3rd in her age-group!

Laura G., a Locos teammate, ran an awesome race, PR'd and qualified for Boston!
Check out her race recap: Laura's Perfect Day (snagged the pic from her blog)

Jeanie Z. powered her way to 1st Shelby County Female (prize $$$) and 2nd in her age group!

One of the great Pace Groups moves in unison past the 11 mile mark.

Road Dog, Jeff McMahon, endured a challenging day but earned his medal!
Suffer? Sure. Hurt? No problem. Quit? NEVER.

Nechia, another "Can't Stop" athlete, ran tough and earned her 2nd best marathon performance ever.

Got the pleasure of seeing many friends cross the finish!
All of the pain and suffering pales in comparison to the glory of this place.

St. Jude Memphis Marathon Weekend Preview

Anatomy of a Marathon PR - St. Jude 2006

2010-11-27T09:12:00.000-06:00

I came across this old race report from 2006 buried deep in my email archives. This was written before my blog and "Can't Stop Endurance". Any time you set a PR in the marathon it is a special day. I think this replay gives a good glimpse into the mental and physical struggles and triumphs of a race-gone-well. Good luck to all of my friends running St. Jude Memphis Marathon & Half-Marathon this week!

My 2006 St Jude Memphis Marathon ~ 12/3/06

I was ready. Trained, rested, healthy. Fire the gun. Let's get this thing started.

I had not run a good marathon in a long while. My PR was set 12 years ago. And I had chased a Boston qualifying time off and on for 20 years. This time I was going to train and race smarter. My long training runs felt easy, my speed work felt fast and I had trained at my goal race pace so much that it was automatic. My goal would be to lock onto race pace and hold it as long as possible. None of the old "go out fast to bank some time" traps that we have all tried in the past. My Boston qualifying time is 3:20. I trained to run 3:15.

Weather was perfect. Sunny. 32 at the start. Little wind.

The race had a combined 8000 entrants including the 5k, Half and Full. I positioned myself at the front of the 7:30 pace corral, just behind the 3:15 Pacer in the bright yellow shirt with "3:15" printed on it. Off we go and I feel relaxed right away. Race pace feels easy, easy, easy. Near mile 11 I actually had thoughts of "man, i am bored...can't we just fast forward to mile 20 and get on with it??"

As the half-marathoners leave us near mile 12.5 the pack thins dramatically. I hope I will not have to run solo the rest of the way. The high-fives from the kids and Karen at mile 13 helped.

Hit halfway in 1:36:30. I'll take it.

By mile 14 there is a good pack of 4-6 runners huddled around the new 3:15 pacer guy who took over at halfway for the less-than-reliable pacer from the first half. Seth Parrish is the Man-in-the-Yellow-Shirt now and he locks in around a 7:25 pace and we are running steady.

The first sign of "this is getting uncomfortable" hits around 18 miles. No big deal, just not feeling easy anymore. The hard work is just ahead. Focus, focus, focus. Still able to wave and smile at friends on the course. I felt good at 20 miles and was moving well but knew that the fun was about to begin. Our pack of 3:15 runners has now dwindled to... me. Miles 21 - 23 were tough. I went to the Dark Place. I heard some more friends cheering along this section. No wave, no smile. But thanks for cheering!

Focus, form, keep pushing. I started doing the countdown... one hour to go, 45 minutes to go... 30 minutes... hold it together for 20 more minutes!!!

I could not tell you any of my mile splits from the race. I ran with my Garmin set on average pace and just kept that locked in, hoping that number did not start drifting too high above my target.

At 23 miles I knew I could do it. I didn't know how fast, but I knew I was going to finish.

But I was so close to a PR and Boston. It would suck to blow it now. And I knew which story I wanted to tell around the campfire later on. Stay on pace and you have got it!

Crap, this is not easy any more. It is hurting... because it is supposed to.

At mile 23 you get a clear shot of downtown. Nice pick-me-up.

And look, here comes the Man-in-the-Yellow-Shirt. He had dropped back at 20 miles to rally some of the troops. But he was rock-steady and came back by me on 7:30 pace.

He said "you want this or not?" Well... yeah I do.

I locked onto his shoulder. I was hurting, on the verge of total, double hamstring cramp to go along with the cement in my quads. Good times. Tried to keep my form together and keep pushing. Time to open up the big box of emotion and pour it over my head. There goes Mile 24.

If I can run 2.2 miles under 16 minutes I get my 3:15. Crap. Yellow-Shirt says "go for it". I put the hammer down. I run the last mile as fast as my screaming legs will turnover. Hurting ...but emotionally a foot off the ground. It was the best pain...ever.

Left turn onto Madison. I see the 26 mile marker. Less than 2 minutes to run. I did it.

Right turn behind the stadium. After 25 years of running... I am going to Boston!

Right turn into the stadium... Yellow-Shirt says "you got it"! (Thanks Seth! You were awesome.) Beating a PR set when I was 30 is sweet!

A loop around the outfield track...I am going to LIKE telling this story around the campfire.

Finish line... complete satisfaction and relief.

3:15:31 Made my Boston time with 4 1/2 minutes to spare.

It was a good day to be a runner.

A Thankful Runner

2010-11-24T09:07:00.000-06:00

Glen & Jen McDevitt - Chicago 08

I am thankful for many things. In the big scheme of things I am a very lucky man.
As I sit here the week of Thanksgiving with a recovering foot infection, I am dealing with the fact that it has been 32 days since my last run. I want to RUN.
This "hiatus" has reminded me how much I love to run and how it is a big part of who and what I am.
Why am I a thankful runner?

This injury has reminded me how important my running is to my mental and physical well-being. I will be a better runner in the long run because I will do a better job of nurturing and protecting that relationship.
I got lucky. This infection could have been much more serious and cost me bone, tissue and more. A few months off from running is no big deal compared to real adversity!
The runners I coach are inspiring and motivating. It is thrilling to see them meet their goals and run farther/ faster than they thought they could. They motivate me to be a better, smarter runner.
Team McGraw - Coaching these charity runners has been a life-changing relationship. I thank them for the perspective and clarity they provide. Every time we get together it is like a family reunion.
Runners and other endurance athletes are some of the best people around. There is such camaraderie and support, even amongst strangers.
I am thankful for great training partners and great age-group competitors. We beat the hell out of each other on a regular basis... and it is awesome.

I challenge everyone to find a passion. Then find a way to pay it forward.

Life is good.

Happy Thanksgiving!

My Off-Season Comes Early.

2010-11-15T19:35:00.000-06:00

I am on the "injured-reserve list" and it sucks.
My marathon training was going very well. My long runs seemed easy and the speed work felt fast. Nothing hurt and I was running smart, recovering well and eating right. My goals for the St. Jude Memphis Marathon in December seemed within reach.

I raced a very hilly 10 mile course three weeks ago. I ran well but finished with a sore achilles/ ankle area. I chalked it up to the severe hills doing a number on my foot. I have battled achilles issues before but I had them under control with stretching, massage and some tweaks to running form. I decided to take a few days off to make sure I let the foot recover. The foot got worse.

It was not an achilles issue. 5 days later it was a nagging blister/ abrasion on the back of my heel that had become infected and turned into a nasty case of cellulitis. After some severe swelling and pain that developed in a matter of two hours I found myself in the ER on Saturday having painful procedures done to clean out the wound, being pumped full of IV antibiotics, and being admitted to the hospital. Seriously.
(cue the "Twilight Zone" music)
What the heck just happened. I was the fittest guy in the hospital being ordered not to get out of bed, keep your leg elevated, hooked up to IV antibiotics and subjected to a battery of MRI, x-rays and blood tests... for FIVE days! They were not fooling around. The risk that the infection had spread to tissue or bone was serious. I started hearing options including surgery, loss of bone and muscle tissue.... holy crap! "I will sacrifice the rest of my season and my "A" race... just don't cut out part of my heel bone or achilles tendon!"

OK, my short-term running goals are out the window... fix THIS so I can at least get out of this bed. The verdict: all tests came back with good news. No tissue or bone involvement and the staph infection would respond to oral antibiotics. On Wednesday evening they discharged me.
"But... um... Doc... I am scheduled to get on a plane in the morning to fly to NYC to coach 45 runners in the NYC Marathon."
The doctors gave me very clear, direct instructions about taking care of myself in NYC. Karen was understandably "less than thrilled" with my decision to make the trip.
(Thanks honey for understanding my passion for my runners and my need to be there for them!)

It was a challenging weekend. Manhattan (and a marathon) is tough to navigate on crutches! Thanks McMahon for carrying the load for me! It was all worth it. 2010 NYC Race Report

So now? Recovery. I shed the crutches a week ago. There is no pain and the range of motion is gradually returning. I can almost walk without a limp now. Running? (sigh) It will be several weeks before I am trying to run again. I will run smart and build up gradually. After three weeks of no running... I miss it greatly and will do whatever I can to get back on the road and trail. But not at the expense of my foot and my health. Just rest assured... I am coming.
Lessons learned?

I am hyper aware of the signs of infection now.
The hospital is NOT a restful place.
Awesome caregivers can make a bad situation tolerable.
If you are going to be in the hospital with IV's... shave your arms first!
My temporary setback pales in comparison to people with real health problems who are forced to spend considerable time in a hospital bed or hooked up to IVs. I am a lucky dude.
I am fortunate to have an awesome wife who understands my passions and loves me despite the hardness of my head!

So everyone train hard and race fast. I will live vicariously through your endurance endeavors for a few weeks. I will see you on the trail soon.

2010 New York City Marathon - Team McGraw

2010-11-13T11:27:00.001-06:00

There is no race in the world like the ING New York City Marathon. There are many great races and they all have their distinct characteristics. But NYC is the Super Bowl of running. When you combine the glitz of Manhattan, the diversity of the neighborhoods, the millions of spectators, 45,000 runners from around the globe, the rich history of the race, the breathtaking start on the Verrazano Bridge and the famous finish in Central Park... you get the greatest race on earth. I get the privilege of coaching and cheering a truly inspiring group of runners as they train and race towards their own personal goals. Every runner has a story and a reason for running. Roll all of this motivation and inspiration into one weekend and I always get washed over by a revival-like wave of emotion, perspective and clarity. Thank you Team McGraw!

Team McGraw ~ 2010 ING New York City Marathon

The weekend kicks off with the "Last Run" with the Coaches. Runners get an up close preview of the Finish Line!

"Last Run"....an opportunity for a few last minute tips at the Finish Line

Genvieve, our wonderful National Events Coordinator, at the start on Staten Island

It was great to have four hometown runners with us in NYC!

Race officials strain to hold back the 1st wave as race time approaches.

Deena interviews Meb and Geb moments before the start!

The Team McGraw family grows... Jeff and I were joined by three fraternity brothers from Baylor. Thanks to Bret, Kelly and Brent.

Chris makes his way up 1st Ave towards the Bronx.

Kelly's race day haircut reflected his fun-loving spirit and energy, even at Mile 19.

Kim is all smiles as she approaches Mile 20. Way to go Kim!

Michael ran tough the whole way.

Managed a glimpse of Shalane Flanagan in her marathon debut. She raced to 2nd place and could be the next great American marathoner.

Joanne and Nadene... Team McGraw alums who run in memory of their mom.

Strong and steady at mile 19.

Vickie celebrates with her family

Bret, Angie and... the medal. Bret had an awesome 1st marathon. He was already trying to figure out how to run the next one faster! Love it.

Kelly got re-elected to the TX State House on Tuesday... and finished the marathon on Sunday. Congrats on a very productive week!

Kristin ran in memory of her dad, who was also an accomplished marathoner.

Chris and Madison celebrate a great day.

Being done with medal in hand? Sharon sums up the feeling!

Great race day jerseys... just in case you forgot how many miles you just ran!

A proud family.

Janet and Rocco... a great couple... and very fast.

Katelyn ran to honor her Uncle Steve who is a brain tumor survivor. Steve and Katelyn got to share the medal at the finish!

Yvonne and family celebrate her finish.

The spirit of Team McGraw... Brendan ran with our original Team in 2007 (note the retro green jersey!) In addition to offering his support to the Team all weekend... he ran a PR!

Jeff McMahon, National Director of Team McGraw, Richard Hulnick of the New York Road Runners Club and Justin Gimelstob, pro tennis player. Jeff and Justin were the featured speakers at the NYRR Charity Appreciation Breakfast. Richard and the NYRRs do an outstanding job of supporting their charity teams. Their goal was to raise $1 million per mile. The Charity Program raised $30+ million at this year's marathon!

We had the pleasure of meeting George Hirsch, Board member of the NYRRs, former publisher of Runner's World, and at heart... a runner.

Mary Wittenberg, President of the New York Road Runners and Marathon Race Director, is a driving force in distance running. And, at heart... a runner.

Great race Matt!

Karen and Jeff in Times Square. Karen ran with us in 09 to honor her mom, a survivor! She came out this year to support the Team. She is a great friend to Team McGraw and a very cool chick.

Doug celebrates his first marathon with McMahon!

I am honored to work along side two great people. Jeff McMahon, keyboard player for Tim McGraw, Tug McGraw Foundation Board member, Team McGraw National Director, RRCA Coach and all around great guy. He manages to do all of this exceptionally well... from a tour bus, backstage, airports and diners across the country. And Genvieve Goldstein, Team McGraw National Events Coordinator and awesome individual. She manages to make everything happen so that our runners (and coaches) can focus on the task at hand... running.

Want to experience NYC with Team McGraw? The 2011 ING NYC Marathon lottery is open now!
Visit www.TeamMcGraw.org for more information.

Chicago Marathon 10.10.10 ~ Hot Again

2010-10-27T16:56:00.001-05:00

The Bank of America Chicago Marathon has long been known as a super fast course. The race has yielded several world records over the years. It is absolutely a PR course... if the weather cooperates. This year it was hot... again. I was very proud of Team McGraw-Chicago! They endured the miles and the climbing temperatures and everyone crossed the finish line.

The Team gathered in the pre-dawn darkness along Michigan Avenue

Donna scorched a 3:16 and qualified for the Boston Marathon.

Alan fought through the heat to earn his medal!

McMahon checks in with Chris as he makes his way towards mile 22.

Pete expresses his true feelings at Mile 22. He earned his first marathon finishers medal on a tough day!

Kate, our Diva Marathoner, used Chicago as her last tune up before the NYC Marathon!

Temperatures climbed quickly once runners left the shade of downtown. By mile 20 the heat was taking it's toll on most of the marathoners. Many were stopped in their tracks by cramps.

The thrill of the Finisher's Medal!

The Gavigan siblings all finished!

Cheryl, brain tumor SURVIVOR, finished her first marathon! She is not afraid.

Go Liz!

One of the driving forces behind Team McGraw, Jen McDevitt, is fighting a different battle and could not join us for Chicago this year. She was certainly there in spirit! Ya Gotta Believe!

A few additional race day images....

The leaders race past mile 12. Fast. Very Fast.

Flying.

40,000 runners head out of Grant Park to begin the journey.

My favorite sign. Sometimes running a marathon is not pretty... or pleasant.

Thanks to Doug, our official photographer, for many of these great shots!

Want To Run? St. Jude Memphis Marathon Entry Contest!

2010-10-20T15:44:00.001-05:00

The 2010 St Jude Memphis Marathon and Half-Marathon SOLD OUT in record time. This is a testament to the amazing work done at St. Jude Children's Research Hospital and the first-class race management provided by the Memphis Runners Track Club.

If you are running, check out this "runner's view" of the course: St. Jude Course Preview

Thanks to the generosity of race sponsor, Bluff City Sports, Can't Stop Endurance is thrilled to give away a few entries to lucky runners who get a second chance to get into the sold-out race!

How do you enter?
Simple... leave a comment at the end of this article, in the "Post a Comment" section, before midnight Thursday, October 21st.
First name, last initial, city, state, and a personal running factoid.
(Robert F., Atlanta, GA. This will be my first marathon!)

Winners will be announced in this blog post and on the Can't Stop Endurance Facebook page on Friday, October 22nd.

**Please enter ONLY if you are going to use the slot. Slots can not be transferred, sold, auctioned or otherwise manipulated.

Bluff City Sports is the Mid-South's leading supplier of custom-imprinted apparel, promotional items, and World Wide Web services.

FLUID Recovery Drink - Product Review

2010-10-20T09:02:00.005-05:00

As the current running and triathlon boom continues to expand, so too does the market for endurance-related nutritional products. Visit your local running or bike shop and you will likely see a sampling of various brands fighting for precious shelf space. The key to developing a proper nutritional strategy is the trial-and-error process of finding what works best for each individual endurance athlete.

During a recent visit to my local Fleet Feet Sports, I was offered some samples of Fluid, a muscle recovery drink, to test. I am always willing to try something new if it has the proper nutrition and can help me perform/ recover better.

Fluid is a grass-roots product that was originally created as a part of a university project at Cal Poly - San Luis Opispo. I like the idea of products developed FOR endurance athletes BY endurance athletes. Read their story: Fluid Founders. This is not some huge food/ beverage maker throwing another product at the market. The nutritional biochemists set out to make a superior recovery drink, They took their product to market in 2006. Since then they have received several awards:

Awarded “Best Nutritional Product of the Year” at TriFest 2008.
Competitor Magazine: 2009 "Best Sports Recovery Drink"

The goal is simple:

Speed Muscle Recovery
Reduce Muscle Soreness
Boost Your Immune System

There are really no secret formulas. It is all about ingesting the proper, healthy ingredients... in the proper ratio... at the right time when the "Recovery Window" is open the widest.

I tested the Tropical Escape flavor. (There is also a Berry Treasure.) I used Fluid after several long training runs. I ingested the drink within the first 30 minutes post-workout to take advantage of the "Recovery Window". The taste was fine and not too-sweet. It mixed well in a water bottle and did not clump. I am a big believer in recovery drinks and Fluid certainly stacks up well against other brands I have used. I will continue to use Fluid and look forward to trying the other flavors.

What is in Fluid?
Gluten-free complex carbohydrates (25g)
Lactose-free whey protein (7g)
L-Glutamine (2500mg)
Sodium (250mg)
Potassium (25mg)
Vitamin C

What is NOT in Fluid?
No artificial ingredients, colors or flavors

The http://www.fluidlive.com/ website has an excellent educational tutorial: Fluid School

In the Memphis area, Fluid can be found at Fleet Feet Sports, 4530 Poplar Ave. Tell them Coach Kevin sent you!

Check the Fluid website for your local retailer.

**Thanks to Fleet Feet Sports - Memphis for providing Can't Stop Endurance with the product for review**

The Marathon: Breaking Through The Wall

2010-10-19T08:37:00.001-05:00

Every marathoner knows the sensation of “hitting the wall”. Our legs feel as if they are made of cement. Sometimes our stomachs are queasy, our heads are dizzy and our mental focus wanes. Some endurance athletes call it bonking. The “wall” can be overcome with the right combination of race strategy, nutrition, and strong mental and physical fortitude.

The Wall Is A Myth
The wall only exists in the minds of marathoners. It is great phrasing that became popular in the running boom of the 80’s. In those days there were not aid stations at every mile. Water was usually the only option at the aid stations and the concept of energy gels and other in-race fueling was unknown. When runners became dehydrated, or sodium-depleted, or ran out of glycogen (fuel) stores… they “hit the wall”. Since most runners depleted their glycogen stores near the 2.5 – 3 hour mark, mile 20 made a nice symbolic place to construct the imaginary wall. The fact that “Heartbreak Hill” stands near mile 20 at the Boston Marathon makes it a perfect storm of endurance hell: depleted athletes, a big hill, and the perceived “wall” at mile 20. The wall is a myth.

Experience Matters
Experienced marathoners know the truth. They know that the “wall” is not real. The pain and discomfort involved in finishing a marathon IS real. The goal of the experienced marathoner is to delay the onset and severity of the pain as long as possible. When the pain finally arrives they are mentally ready for it and can physically persevere. One experienced runner recalls,

“I remember being bored for the first 15 miles because I was running on pace and it felt easy. But I knew the pain was waiting out there on the course. When it hit near mile 22 I was ready. I continued to push because I knew it was supposed to hurt.”

Experienced marathoners still “hit the wall” on occasion but it is usually due to improper pacing, a poor nutrition strategy or not being properly trained.

Why First Time Marathoners Hit The Wall
The veteran knows the pain is coming. They know how much pain disassociation is required to complete all 26.2 miles. The fatigue and discomfort can be overwhelming to the rookie who has never had to explore the limits of their physical and mental strength. Sometimes they crumble under the strain. They “hit the wall”. Of course, an improperly trained runner will also hit the wall because they have not prepared themselves for the work required.

How to Bust Through The Wall?

Nutrition Matters
A properly prepared athlete should be able to avoid a complete meltdown with a proper nutrition/ hydration strategy. Much of “hitting the wall” can be attributed to dehydration and/ or sodium depletion. A slight degree of dehydration causes a huge drop-off in performance. Sodium depletion can cause severe cramping. The correct ratio of water/ electrolyte replacement varies and each athletes needs to use their long training runs to find out exactly what works. Develop a hydration/ nutrition strategy and stick to it on race day. Energy gels have become extremely popular because they are easy to transport and provide a steady dose of quick acting carbohydrates which keep fuel levels steady. Many runners drink at every aid station and consume an energy gel, jelly beans or other carbohydrate source every 45 minute to an hour. This strategy keeps hydration and fuel stores steady. If you wait too late in the race to attempt to hydrate or fuel your body it is nearly impossible to make up the deficit.

Mental Strength Matters
The ability to continue running when your legs are screaming for you to stop is a major key to marathon success. It is supposed to hurt and it will be a struggle to make it to the finish. The pain is out there hiding on the course just waiting to pounce.
The brain must be able to ignore the body’s desperate pleas. How?

• Use long training runs to adapt to the discomfort. When it starts getting difficult focus on holding your form: stand tall, head up, shoulders back.
• Practice pain disassociation and late race focus during your long runs.
• When you hit a rough patch learn to make a quick self-assessment. Make necessary adjustments to running form, hydration, nutrition or mental attitude right away.
• Use a positive mantra to help overcome the stress.
• Accept the pain as a necessary evil of marathon success.
• Know that all of the pain will be erased by the joy of crossing the finish line.

There is some comfort in knowing that every runner in the marathon is forced to contend with their own personal “wall”. Even the world-class runners at the front are confronted with pain and doubts. It is the ability to stay focused and ignore the discomfort that gets the elite and the back-of-the-packer to the finish line.

For more marathon training tips read:
Marathon Race Day Nutrition
Marathon Pace Made Easy
One Mile (and Workout) At A Time
Trust the Taper
Marathon Mental Fitness

Marathon Mental Fitness

2010-10-06T07:49:00.000-05:00

The marathon is a tremendous physical test. We prepare our bodies for months with thousands of miles of running so that we can handle the 26.2 miles on race day. Long runs, tempo runs, stretching, ice packs and recovery become part of our weekly task list. We work on our nutrition and hydration like scientists. Sometimes we get so focused on the mechanics that we neglect one of the most important factors: our brain!

Mental preparation is arguably just as important as the physical. The various stages of the marathon require different mental approaches. By completing a successful training program, we go in prepared to physically run 26.2 miles. But we also carry the knowledge that we have done the work and should stand at the starting line with confidence that we took no shortcuts.

Relaxed Focus

The adrenaline and excitement at the start will be electric. There will be thousands of fired-up runners, cheering spectators, music... it will be a circus and you will be in the middle of the arena! Soak up the energy, revel in the beauty of the day and the opportunity that lies before you... but stay relaxed. The early miles should feel very, very easy. Relax and do not go out too fast. With the crowds and adrenaline you will pass the 6 mile, 10 mile, and halfway point before you know it. Do not get so caught up in the crowds and scenery that you forget your hydration and nutrition plan. Pay attention to your own race plan. There should be no physical stress through the first half of the race. You did not complete all of those long runs to get through the first half of the race. All of the hard work was to get you through the last 10.

The Transition

Somewhere between 15 - 20 miles of the marathon, fatigue will begin to creep in. This is completely normal. The pain is out there waiting for you on the course. Don't be surprised by it. Recognize it and be prepared to handle it. If you have pushed your body to this point in training, you know what to expect and how to handle the added stress. Do not dwell on negative thoughts or keep telling yourself how much it hurts. Come up with a mantra that you can go to during the rough patches. An energy gel or other nutritional boost can also help - anything to distract you from the fatigue. Many times these "dark places" will come and go so keep moving and focus on positive thoughts. Mind over body.

The Second Half

The last 6.2 miles of the marathon are often called "the second half" of the race. This is where you earn your stripes. Stopping is easy. Pushing on and persevering is hard. You will have the choice. Your perceived exertion will go up just to maintain your

pace. Focus on the basics: running form and hydration/ nutrition. Despite the other runners and spectators, the race will get very lonely. Fatigue will set in. Your legs will feel like cement, but they are supposed to at this point. Running form will begin to

falter. It can help to periodically review a mental checklist of your form. Marathons hurt. Your attitude should be: "bring it on... I have prepared for this and I am ready." The ability to keep moving and focus will make or break your day. This is the time to pull out all of the positive thoughts and emotions that you have. You are writing your own marathon story with every step. Think about how great that story will be and exactly how you want it to end.

The finish line is coming… you will get to stop running and they will place that beautiful medal around your neck. All of the struggle will fade as the satisfaction and pride takes over!

For more marathon training tips:

One Mile (and workout) At A Time

Marathon Pace Made Easy

Marathon Race Day Nutrition Tips

Trust the Taper

NYC Marathon Course Preview

Embrace the Marathon Journey

2010-10-01T10:28:00.000-05:00

We have all heard the cliché in various sports, business and life situations:

"This is a marathon, not a sprint…”

For runners, it really IS a marathon.

Twenty six miles, three hundred eighty five yards.

There are not any shortcuts or magic workouts to get ready to run a marathon. You can fake your way through a 5k and maybe even a 10k if you are fit. But show up to the starting line of a marathon unprepared and you will certainly hit the wall… hard.

Like any truly worthy endeavor it takes careful, long-range planning followed by a consistent, progressive workload. Hopefully it culminates with a sound race day strategy. If all goes well you are rewarded with a deeply satisfying personal achievement. I have learned many lessons about myself training for and racing in endurance events. I will admit that most of the lessons have come during the training. It is in training that we build the physical and mental strength that will get us through the rough patches on race day.

We find out what we are made of during the training. We prove it on race day.

Embrace the journey of training. Look forward to those weekly long runs as the major building blocks of your training foundation. Don’t miss the personal epiphanies along the way. Welcome the opportunity to find out what you are made of.

Ninety-nine percent of the population never takes that chance to push themselves to the mental and physical edge.

Get out of the bleachers and into the arena. Do not be afraid to prove yourself!

Run Smart. Train Hard. Race Fast