Saturday Maebe Fünke

That won't even make sense to people who know what I'm talking about...

I just thought I'd let you know that I might be up for a longish run at 8am Saturday morning.

"What the hell?" you might well ask. "What happened to all the JFK moonshot rah-rah garbage you unleashed on us?"

Well, this will be the last Saturday for the next six months that I won't have to be up at an absurd hour to coach. Sundays will probably end up being my own long run days until it gets cooler and I can run Saturday afternoons. So, tomorrow morning, I'd like the option of sleeping in.

On the other hand, I need to run and get it done. I just want the option of it being a game-time decision. So, if anyone's up for running, let me know, and then tomorrow morning, you can call or text me to make sure I am, in fact, awake.

Regardless, you should all be running tomorrow... RIGHT?

Holla.

Pow! Straight to the Moon!

OK, so September 8th looms near, when we shift into training for February's half or full marathon.

For people running the half, I'm wanting you to be able to run at least three easy miles without stopping. From what I've seen the past couple of weeks, you guys are putting in the work, and will be ready.

The runners intending to train for the full marathon should be able to run five to six nonstop. Now, a couple of you are banged-up right now, or not running as much as you were earlier in the summer, but your basic stamina and stuff are still there. I think you'll all be fine, as well.

You've all been doing a great job with your running, certainly at the workouts, and from what I can tell, most of you have been putting in the work on your own, too.

I don't want anyone to into either training program lightly. To get the most out of it, physically and otherwise, and to better keep yourself injury-free, takes a level of commitment. I ran my first half marathons, and even my first marathon, often just running the two organized workouts some weeks. I got through the distances, but definitely paid a higher price, physically. More importantly, I was just sort of running a distance - I didn't really grasp what running had to offer, until I made the larger commitment.

The true test of running to me is in the multitude of choices it presents us with, and those begin in training. Each time we're presented with a choice, it's a small battle, and we have control over whether we win it or not. Most of us will never win a race, or even our age group, but we face the same challenges as Spiridon or Pre did every time they prepared or lined up for a race.

You're going to have to commit to getting up on Saturday mornings. You can choose to do the run on your own later in the day (I was notorious for this), but then you're already giving up a little bit then, aren't you? You're deciding to let your will and motivation succomb to drowsiness, or even the multitude of beers you had the night before. When you choose to get up and do the run, especially when it's difficult, you'll know afterwards that you've won a battle.

Most of you are going to have to give up hard-lived Friday nights. Sometimes, you can show up for the run after three hours of sleep, with the taste of beer and cigarettes still in your mouth and the smell of Lovejoy's and death still hanging about you, but do it on a weekly basis, and you and your running will suffer. Self-sacrifice is a choice, and it's not a matter of choosing running over partying, it's a matter of choosing to be strong and committed. Every time you put down that remote or that last drink and get to bed, it's another battle won (and one that defuses that morning battle).

Our weeknight quality workouts are going to be hard. We all work, and whether you're on your feet of cramped behind a desk, I'd say that most days, going out and running hill repeats or 1000 meter repeats is not going to sound good. Many days, you're going to think you just can't do it at all. But unless you're sick, you can. You're going to feel worse at mile 11 of the half marathon, or mile 22 of the marathon. What choice would you make then? You start shaping how you'll face that choice by the choice you make on a hot, or a cold, or a rainy Tuesday or Wednesday evening. You go out there, you may not feel great, or be at your performing best, but you get out there, and it's a battle won.

The other days of the week, you don't have the concern of accountability, other than me asking if you've been running. These are some of the hardest choices, the tougher battles, to go out on your own to churn out three, four, six miles, alone, after a long day at work.

Few of us are going to win all these battles by consistently making the better choices, but I believe that the best reason to train is to consistently confront yourself with those choices, to persist in dropping yourself in the midst of those battles, to see how many you can win. When you run your race, it'll be more of the same, and just as important as the miles you've put in for six months will be the number of these battles you've won in that time. And, I believe that how we handle those choices don't just define us as runners, but really as individuals.

You've made the first choice by joining up and taking this thing on. You've got one win. If you've been coming out and running with us, each time has been a win. You already have a lot invested - don't let those wins go to waste.

When thinking about all this, I think, unfortunately, of the line from Robin Hood: Prince of Thieves ("why a spoon?"), but also of the famous speech JFK gave at Rice University, almost exactly 45 years before we begin our own lofty endeavor:

But why, some say, the moon? Why choose this as our goal? And they may well ask why climb the highest mountain? Why, 35 years ago, fly the Atlantic? Why does Rice play Texas?

We choose to go to the moon. We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard, because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win, and the others, too.

The Heat, and the Hills, and The Other Horrible Things That Start With "H"

OK, Stacy had some excellent questions on the run, drink, repeat site about not running in this heat, and hydration, and... God knows what else, there was a lot in there. I was going to paste my response in here, but no, why don't you just get in the habit and mosey on over there to check it out. There really is some very important info about running in this heat. I don't want anyone to be disillusioned, and am even less fond of anyone dying out there, so please check it out.

Tuesday's workout has us doing the Pressler Hill Repeats - Happy, Happy! Joy, Joy! We'll meet at Whole Foods at 6:30pm, outside by the stairs to the plaza level. Try not to park in the primo spots at Whole Foods - let's save those for the non-sweaty masses who are shopping, and not running. There's plenty of parking in the garage, and here's usually plenty of parking on the street.

Here's a map of the route we'll run - the way back to Whole Foods may get modified slightly, but the important bit is getting to the actual hill workout on Pressler, where we'll be running up... and back down... and back up... and back down... and so on and so forth. So, if you're late, you can run over there to meet up with us.

Afterwards, I suggest we grab food and drink at Whole Foods, and if people want more drinkies, we can head across the street after that to the Tiniest Bar In Texas. So, bring dry clothes, at least a dry shirt, some dry shoes if yours get soaked like mine do, and maybe a towel.

So, Where Are We?

OK, so we're in our fourth week of this little adventure, and I don't feel I have a good idea of what kind of progress you guys are making, other than what I see every Tuesday. It does look like people are getting are able to run with better form, and are able to run farther.

In terms of where you "should" be, that's going to vary. If you came in not being able to run much at all, and you've been running at least three times a week, I think you should just be starting to get more comfortable with running 20-30 minutes with minimal stopping and walking, depending on the temperature.

If you haven't been getting your runs in, regardless of what level you're at, don't give up. Think about what's keeping you from it - is it time? Or is it boiling down to motivation and commitment? If you're not doing your other scheduled running, please let me know, and let's figure out what we can do differently.

Some suggestions for getting those runs in:

• Anything is better than nothing at all. If you don't have time for a 40 minute run, run 30. Heck, run 20 - it's better than not running at all. It's too easy to rationalize that if you can't do your full run, you'll put it off until "That Time Later Today or Tomorrow Morning That We All Know Doesn't Actually Exist".
• Run an errand, literally. Gotta return a movie? Mail something? If it's nearby, run there. Or, just incorporate your run into the errand - today, I'm going to Whole Foods after work, I'll park there, run, then come back and pick up groceries, before I ever go home to the evil evil couch with its invincible gravitational pull.
• Keep running clothes and shoes with you. Just because running later doesn't seem like a good idea when you get up in the morning, doesn't mean you won't be able to get yourself to go right after work.
• Get into your running clothes as soon as possible. If you get home, change into your running gear first thing. If you're going to go to the store before you run, change first. It puts you one step down the road to actually running.
• Enlist help. We have enough people that there's someone else that you could be running with. Set up a running time, and don't let the other runner down. Use the run, drink, repeat blog - just post that you want to run on x day. Everyone should have gotten an invite to be able to post there. If not, let me know.
• Keep your inspiration in mind. You're doing this for a reason, I hope, but don't limit it to some cold and clinical goal. You want to drop some weight and look better? BFD. Why? What does that mean to you, and what's it worth to you? You want to be ready to train for a half or full marathon? So you can put a sticker on your car? BFD. What does achieving that really mean to you, and really say about who you are? The answers to those questions are the true inspiration for putting in the work. Looking at today's workout as 30 minutes of running that you're supposed to do is not motivating. Seeing it as an important step on whatever journey you're on is where you get inspiration and motivation. Every. Day. Counts.

Overall, keep in mind that you've made a commitment, and you're putting in a good deal of work coming out on Tuesdays. But if you don't do the work the rest of the week, you're wasting that effort and time, and selling yourself short.

I also always keep this in mind - if I give up, or I fail to follow through on this, then what else will I give up on? What else will I think is important but fail at anyway, just for want of a little effort?

A professional marathoner said that "The will to win is nothing without the will to prepare." Going out on a given day and running a 5K or a marathon can be a proof of your character and will, but it is nowhere near as important or impressive as having the discipline and passion to go out and put in the work on a daily basis, or at least three or four times a week. That is what will ultimately make this rewarding for you.

Now go! Run! Do it now!

Bettysport Gives Love!

It's a week of hip-hop phrases and exclamation marks! Sorry, I'll stop eventually. But it's been a fun week - we're growing, and things are coming together nicely.

Big thanks to Bettysport and its co-owner, Stephanie Terrell - they're offering Team Spiridon members a 15% discount. Stephanie is, if you'll pardon the term, a bad-ass. She coaches for Rogue, and for Team In Training. In the course of a marathon, she'll run about twice the distance, going back for her trainees and encouraging them in. That's a good coach.

They can provide us with discount cards, or we'll have member cards. I'm waiting to see what happens with RunTex - if we have a regular discount there, then I'll probably print up and issue cards for Spiridon members. I'll have one or the other ready by next Tuesday. If you need to do some shopping before then, let me know...

Any good artists out there? I've got this logo thing in my head, and I can't get it out with my meager abilities...

My Adidas!

OK, I just got word that Team Spiridon has the mad, phat hook-up with Adidas for our o-fficial team shirts - we'll get wholesale pricing, which is about 50% off retail!

The plan is to have shirts printed up with our still-nonexistent team logo. Someone had a great idea involving a moustache last night, but after the margaritas wore off, I was skeptical about making it our regular logo. If you have ideas, let us see 'em.

The half marathon and marathon groups starting up in September will be getting shirts - probably these. There are separate women's varieties, too. It's hard to think about sleeves in this weather, but these will be nice this winter, and people will hopefully race in them.

But I'd like for the group we have right now to have shirts, too, especially since you are the Brave Vanguard for Team Spiridon, which I think sounds better than "the guinea pigs". Perhaps this model or this one? Again, for women, there are different options.

So, please let me know ASAP if you're interested in a shirt. I'm still checking on printing, but total cost would probably be in the $20-25 range. Think of it as your payment for training, because you guys have been great, and I'd love to have you representin' the team out there on the trails and at races.

Team Spee - goin' platinum any day. For real.

Week The Third - Straights and Curves (In the Rain?)

First off, repeat after me: this week's Tuesday workout is at the Austin High Track. At the end of this post, I'll put up different directions and parking options.

This week, we're doing something pretty similar to the work we've been doing, but we're stepping up to the track, which I think is a lot of fun. I think it makes everyone feel like they're releasing their inner Michael Johnson, which sounds completely inappropriate, but would have sounded worse had I not inculded his first name.

I hear a theoretical tiny, tinny, whiny voice crying out, "But what if it's raining?" Easy - we run in it. Aside from lightning, there's no reason not to run in the rain, and every reason to do it.

Races are run rain or shine - they, like us, will only cancel for lightning or major meteor strike at the start/finish area. What good would it do you to train in ideal conditions, just to show up and have to run in the rain? Very little. And if you think you're not all hardcore about running a race - when you slap down your $25 or $30 or whatever for the Race for the Cure or Cap 10K, you'd be pretty lame to turn tail and go home because it's raining.

It's an exercise in commitment - If you're going to let moisture stop you from training and putting in the work, then what else are you going to let stop you? Not having clean socks? Everyone Loves Raymond reruns? Do you want to be someone who gives in that easily? Do you want to be someone that loves Raymond? No, you don't.

It's freakin' epic - Pounding the pavement or the track or the trail in a downpour, you feel like you're in the middle of a Rocky training montage, or in the climactic scene of a movie. you can pretty much hear the orchestra churning along with you. People drive by you, and those that don't "get it" may think you're an idiot, but the many who do "get it" will think you're a bad-ass, and maybe they'll think about their own level of commitment.

So, tomorrow, rain or shine - anything but lightning, a decision I'll make at 6:30.

All this is not to say you shouldn't be prepared. Bring dry clothes and shoes to change into afterwards. Wet shoes and socks make for wet skin, which increase the chances of blistering - use some Bodyglide or Vaseline on your arches and anywhere else you tend to rub in your shoes.

And, if you have any questions, call me - 796. 0448. (I'm a little paranoid about the internet...)

Getting to Austin High's track:

From Southbound Mopac:

• Exit at Lake Austin Blvd.
• Continue down the access road, through Lake Austin Blvd., past RunTex
• At Stephen F. Austin Drive at the bottom of the hill, either park under the bridge in the dirt to your left, find street parking, or park in the lots around the tennis center.

From Northbound Mopac:

• Take the 1st-5th Streets Exit)
• Stay to the left (towards 5th street)
• Turn left on 6th/lake Austin Blvd.
• Turn left at Run Tex
• At Stephen F. Austin Drive at the bottom of the hill, either park under the bridge in the dirt to your left, find street parking, or park in the lots around the tennis center.

From Downtown:

• Take Cesar Chavez west towards Mopac
• Veer right just past the Animal Shelter, before you go up the ramp to Mopac (this is known in running circles (pardon the pun) as the Dog Pound Loop
• Go under the overpass, then turn right on Stephen F. Austin drive - you'll see the track

Oh, So Many Questions...

So, Stacy sent me a long email with more question marks than... uh... I got nothing for a joke... "my understanding of the commodities market?" No...

For the most part, her questions boiled down to the important question, "Exactly what the hell am I doing this for, anyway?" OK, she wasn't quite so blunt or philosophical about it, but she raised the question of what her goals should be. Faster? Farther? Can/should I run a race?

It's definitely hard to train in a vacuum, with just the vague purpose of getting in condition or just generally learning to run. My vision for this particular group is to cover a range of possible goals.

Breaking the Seal
At a minimum, I want everyone to be able to run four miles continuously. I feel like four is sort of a magic number. It's a significant enough distance to make for a good workout on any given day and it's a good fundamental unit from which to increase distance. Running two or three miles is one thing, but four is where I think you've really "broken the seal". If you can run four, then you've no reason not to run a 10K (6.2 miles). If you can run six, you can run eight, which is farther than many runners will ever go. If you can run eight, then why not run double digits, and if you can run ten, then it'd be a shame not to run a half marathon and get a shiny medal for it (all finishers get medals...).

You see how this works.

So, if you can run four miles, then more possibilities are open to you. You can run a 5K. You can probably run the five mile Thundercloud Turkey Trot on Thanksgiving morning. And, you're in a good position to train for a half, or possibly a full, marathon - this is timed to feed straight into training for the AT&T Austin Marathon or Half Marathon on February 17, 2008. Yes, you train for six months. It's a commitment, but a rewarding one. We'll talk more about that later.

Four? Pfft. You Bore Me, Sir.
Some of you can already cover four miles, or more. Our quality workouts are put together in a way that they're still the best thing for you, too - you'll just run them at a higher intensity, and you'll gain strength and speed. We can modify your other runs during the week to help you build mileage, but if you're thinking of training for the half or full marathon, there's no reason to pour on miles before September. You want to use this time to build as strong a foundation as possible for that training.

Goal races
I think it's important to have a goal race. I trained all last summer for last October's Chicago Marathon, and I got lost and listless, because there weren't really many great races to run during the summer. Races definitely keep you motivated along the way.

So, I do want everyone to end up running at least a 5K in September. There is a great event on September 30, the Silicon Labs Marathon Relay. It's 26.2 miles broken into five legs - 12K, 10K, 10K, 5K, 5K. Each leg starts and ends at Auditorium Shores. I've got a team together with Mandy, Staci, RoseMary, and Amanda, and I'm hoping we'll form up some more teams with you guys. I think we have enough people capable of covering the various distances, even the 12K, which is about 7.45 miles. It's a fun event, and it's rare to be able to run on a team. Don't feel intimidated by it being "competitive" - you don't have to be fast, you just have to cover the distance for your leg.

Right Here, Right Now
All that said, we have to have the right grasp of our immediate goals. I would again say our primary goal should be putting the time and work in - that's difficult enough for most of us. If you don't feel challenged by the schedule, talk to me, and we can see if it's right to modify it for you, or even the whole group.

If you run the schedule, the speed and distance will come to you. You don't want to force those goals, though. You can try to speed up your runs, but you still need to stay in the right zone. Except for the quality workouts (our Tuesdays together), your runs should be at a pace where you can carry on a conversation. That's a real easy speed governor for you - if you want to experiment with going a little faster, I encourage that, but don't go past that threshhold. And, when you're trying to speed things up, go in small increments - even 10 seconds a mile can be a significant increase.

It's also OK to speed up a little for short periods of time or distances during a run - maybe you run your last mile or second to last half mile at a higher effort level. That's fine, as long as it's just a portion of your longer run.

You will always hear even experienced marathoners talking about trying to race through their long runs. I'm pretty obsessive about timing runs, but I also know that running fast all the time is actually counterproductive, and a possible path to injury and burnout. It's more important for your training to train for a period of time at the right level of intensity than it is to blast through x miles at high speed. So, again, be patient.

Some people like to train with heart monitors. I don't like them, personally. I've seen runners allow the monitor to dictate their level of effort, and I can see that they could quite safely be pushing a little harder. Running is wonderful because there's nothing but you, and the shoes (and possibly a pair of shorts) - it's just you and your body, for the most part. You should, and have to, learn to be very much in touch with your body.

So, there you go... is anyone still reading? Let's recap, because I like bulleted lists:

• Right now, just do the work. Follow the program.
• Train at the right intensity.
• Get to four miles. If you can already run four miles, work harder, get faster and stronger.
• Have a goal race. Run the Marathon Relay with us.
• Think about training to be ready to take on training for a half or full marathon.
• Be disciplined, be patient.

This will probably raise more questions, and that's what the comment function's for, or you can email me. Let's talk.

Holla.

Week Two - Much Butt was Kicked

Big, big ups to those that came out yesterday and ran, with the sun and the heat and the humidity and the allergens and the running and screaming and what-not. Give yourself a lot of credit for what you're doing - it's not easy, especially in this weather. I was very impressed by how much serious effort everyone put into their workout - that's what it takes, and it's also the real point to all this, as far as I'm concerned. It's not so much about running faster or farther as it is about the willingness to find some significance in doing the work.

Also, be patient with yourself. It may take several weeks before you notice a real difference in your stamina and your running in general, but if you follow the plan, and get three runs in a week most weeks, you will absolutely get there. OK, and it helps not to roll your ankle or fall down the stairs.

"Following the plan" means working hard when you're supposed to, but it also means not overdoing it. Pour on too much mileage, too much speed, too much load, and you not only run the enhanced risk of injury, but your progress will actually be slower. Again, there are different benefits to training in different zones of effort, and they're all important. I'll post about those different zones soon. I think most people don't know or understand the rationale behind the workouts they might have done for years, and they end up unwittingly cheating themselves and wasting a lot of time and effort.

Finally, again, please work on staying hydrated. Whether you're running or not, it's just good for you, so you should be doing it every day, anyway. I'll post more on this shortly, as well.

Next week, we'll meet at Austin High for a classic track workout - straights and curves. Again, no matter what level you're running at, it's a great workout.

Week Two, the Wrath of Spiro

Or something. I can't hardly talk about the second of anything without thinking of Wrath of Khan. What can I say, I am a giant geek.

This week's schedule is up, but it will shortly be accompanied by an alternative schedule for those of you already capable of running a bit further.

Oh, and here's a map of where we run at the Zilker Soccer Fields.

So, drop a comment, and let me know if you've been running, and how it's going... This is a good forum for any questions you might have, too...

Team Spiridon Takes It On the Chin, Keeps Running...

We had a great first workout yesterday. We had ten runners show, including Christine, who was apparently so excited about the workout that she tripped down the stairs at her house, smacking her shoulder and splitting her chin open... She showed up wanting to run anyway, but one look at the gaping wound, and we sent her to the doctor. Big ups for the commitment, Christine.

I think we're going to have a good-sized group - one person got lost, two got waylaid by a sick cat, and another six told me they just couldn't make it this week.

So, a good thing is that we have a good, but not too broad, range of abilities and conditioning out there. The challenge is shaping a program that will cover everyone. The best way for me to do that is to work with each of you individually, but I kind of need your help to do that. The schedule on the left is geared towards people who are truly just getting started. I'll probably post a couple of other variations on that later today. If you need help figuring out where you fit in, let me know.

For the true beginners, the key is consistency and patience. You need to give yourself several weeks to see results, and most people need at least three runs a week to do that. If you can't run very far continuously, there's a few things you can do.

Run/walk on a schedule - Break your run up by time, broken into periods of effort and recovery. You might walk for two to three minutes, and then run two to three minutes. Start conservative, and listen to your body. When you run, don't go overboard, keep it at a level where you could talk to someone while running. The group workouts are where you'll be made to work at a harder effort to increase your strength and speed. Easy runs are supposed to be easy - that's how you build your stamina.

The Pyramid Scheme - Years ago, I tried to run to the mailbox one day, and was winded. I had this epiphany that as humans, we're built to run, and so it's something I should be able to do with some minimal degree of competence. So, I went out on a July afternoon to Camp Mabry and decided to run several miles. After one, I was dying. I was going too fast, and I just wasn't in condition for a long, sustained effort. So, I approached it methodically:

1. I walked three quarters of a mile, then jogged a quarter;
2. Walked the next half a mile, then jogged a half;
3. Walked a quarter, ran three quarters.
4. Then, I did the same thing backwards to cool down.

Soon, I was add a segment where I ran a full mile. Soon, I was able to extend that middle distance incrementally, and cut down on some of the warm-up segments. In a couple of months, I was running six miles continuously. Try doing the same - again, you could base it on time rather than distance, if you like.

It's important to remember that running is about discipline, which then breaks down into two opposite directions. You need to have the discipline to push yourself, and you need to have the discipline to pace yourself. Tons of people tell me they can't run very far. I watch them run, and they're blasting off at a 200 meter pace. Der. I even see very experienced marathoners trying to blast through their long runs, and they risk losing some of the benefit of the long run.

My point is, again, be patient, with yourself, and with running. It feels dull and lame to go slow, especially when people are ripping past you. Let them. You're trying to learn to run distance, whether it's 5 kilometers or 26.2 miles. It's a totally different ballgame, with it's own rewards, and it takes long, slow running to get there. And you will all get there...

Welcome, Team Spiridon™!

No, our name is not trademarked. No, it's not going to fool anyone.

This is the probably temporary 0-fficial website for the group. We should have something more capable in the next month or so. If anybody knows of a good, inexpensive web hosting option, please let me know. On the left (that's <- thataway), there's a link to rundrinkrepeat, which will serve as our "forum" for people to post pretty much whatever they want, discuss what they're doing, and, importantly coordinate meeting-up to run together. If you don't currently have permission to post on the site, email me or leave a comment. Over to the left (it's still <- thataway), is where you'll find your weekly schedule. After tomorrow, it'll be more evident what level you fall under, and what schedule you want to follow. I do ask that you check in often with the site for information and lots of blathering and motivational claptrap about running, nutrition, etc. The first meeting of the Startup Group, which seriously needs a better name (no, we're not using "bootcamp", is at 6:30pm, Tuesday, August 7, at the Zilker Soccer Fields.

We'll go through some drills, basic running form, and a few fundamental ideas. Then, we'll be running intervals, two minutes "on", three minutes "off". It's a workout that will work for all ability levels. People completely new to running will build stamina and being to increase the length of time and distance they can run, and the more advanced people will increase their stamina, strength and speed even more.

I'll have water out there for everyone. If you have a watch, it'll be helpful, although I have a shiny new whistle to help you mark out time. It looks like we'll have 15-20 people, which is ideal - you won't be able to escape my coaching, but you can find other people running at your pace.

Happy hour/meet-and-greet afterwards, which is optional. But all the cool kids will be there.

I'd suggest getting in the habit of hydrating well throughout the day, every day. Drink a couple of liters of water - starting off well-hydrated and with good electrolyte levels is better than playing keep up or catch-up while running.

If you can't be there tomorrow, but want to make up the workout, email me, and I'll send you detailed instructions.

Prepare for fun! Sweaty, sweaty fun...