Thursday, April 30, 2009
Important Chicago Marathon Rule
"This means, for example, that urinating or defecating anywhere on or near the course shall be strictly prohibited except in toilet facilities."
Spiridon Flying Circus Expedition X
OK, you bunch of clowns and carnies - there is now a button on the left there for the Chicago Expedition. I'm working on the entire schedule, but I can tell you that being slightly more experienced runners, I'm getting you started a little quicker with the "short" mileage, then giving you a little more space in the middle, where you'll build some strength and speed, and then giving you plenty of recovery space for the last three long runs, which will take you to 23 or 24 miles rather than the usual 22.
This first phase of training is just going to build your aerobic base, so on your solo and long runs, just focus on getting the miles and time in, and don't worry about speed. Laura and Amber - you're coming off of post marathon and half-marathon lay-offs. Alex, you've been running like a fiend and could use some rest. Debbie's coming back from an injury. The heat and humidity are also going to take some getting used to. So, go easy and be OK with whatever time you turn in. There'll be another phase where we work on speed.
You're still getting plenty of hills, though given the flatness of the Chicago course, I might minimize it a bit, but will probably at least end each run with a short uphill, just like the stupid one at 800 meters from the finish.
Most importantly, get out there and do your damned runs. You've all spent $125 on registration, $226 on flights, you'll be spending money for the hostel and post-race booze and pizza. This is not something you can half-ass. You're buying into an opportunity to have a good time, but to run a great race that you'll always remember. But every day for the next six months, you have to make the right choices, or it's all for nothing. Got it? Good.
This first phase of training is just going to build your aerobic base, so on your solo and long runs, just focus on getting the miles and time in, and don't worry about speed. Laura and Amber - you're coming off of post marathon and half-marathon lay-offs. Alex, you've been running like a fiend and could use some rest. Debbie's coming back from an injury. The heat and humidity are also going to take some getting used to. So, go easy and be OK with whatever time you turn in. There'll be another phase where we work on speed.
You're still getting plenty of hills, though given the flatness of the Chicago course, I might minimize it a bit, but will probably at least end each run with a short uphill, just like the stupid one at 800 meters from the finish.
Most importantly, get out there and do your damned runs. You've all spent $125 on registration, $226 on flights, you'll be spending money for the hostel and post-race booze and pizza. This is not something you can half-ass. You're buying into an opportunity to have a good time, but to run a great race that you'll always remember. But every day for the next six months, you have to make the right choices, or it's all for nothing. Got it? Good.
Friday, April 24, 2009
Texas Round-Up Race Plan
Hey, everyone that's running the Round-Up tomorrow,
Sorry not to get this out sooner. On the other hand, you all know the drill by now - you went to the Round-Up website and looked at the course and elevation map - http://www.texasroundup.org/10K_5K_Race/Race_Route.aspx
You may have even driven the course...
I'm actually working the race - you may see me around the start, and after, I'll be at the Awards stage. I might be able to hit breakfast with you guys at some point, we'll just have to see how things are going. I need to earn the sweet Nike schwag I got.
So, if you guys want to meet up before the race, I'd recommend doing it on the small stairs just across MLK from where Congress ends.
The race starts at 8, so you work backwards - I think you're using the D-chips (disposable), so that's not something you have to plan for. There'll be 4,000-5,000, I believe, so some of you will want to be fairly close to the front. You should all figure on getting to the start by 7:40. You'll want that last bit of bathroom time - this is a Conley Sports run race, so you know there'll be enough porta potties (though someone's always gonna complain), but there'll still be lines. So, plan on being in line by 7:25.
It would be good to get in about a 10-minute warmup, followed by some light drills, just to get loose. I suggest running your warmup in campus, on Speedway - it's nice and flat, and shouldn't have traffic. You can probably just run down to Dean Keeton and back - that's about a mile. The warm-up should be easy and chatty, just to get the blood flowing, but every now and then, do a "pick up", where you increase the speed just a little, just for 20-30 seconds.
For drills, do side-to-side, over and under, high knees, butt kicks (gently - just get loose), and a little backwards - carefully.
OK, so the course. It's going to be tight, I think. I think we have four lanes of roadway going from the start at 18th and Congress up to 15th, but still - it's a lot of people. I am not certain how the 5K and 10K will be split (I missed that meeting, sorry), but pay attention to that when you go to the start.
So, don't get pushed outside or pinched inside on the first couple of turns. Don't run over the curbs - it's asking for a turned ankle in a pack like that.
Use the first mile to get into a rhythm. Some of you that ran 10K's recently should know what your pace feels like. Try to get close to that, but don't push too much - you have hills ahead.
Right turn on 15th - a tiny hill
Right turn on Lavaca - just a very, very slight uphill grade, nothing to worry about.
Left on MLK, into a short downhill
Right on Guadalupe - a very slight upward grade. Mile one is probably somewhere in front of the tower.
Right on Dean Keeton - for those of you that ran the marathon this year or the Human Race last year, here's your payback - you're running down Dean Keeton. Here, as before, keep your form. You're going to pick up speed, regardless, but don't let it push your heart rate up much at all, and don't let it increase the impact or load on your quads too much. Form, form, form. You have to remember that you're running down into a small valley, and you've got to come up the other side. Use this time to relax and prepare - you're still going to pick up time.
When you get to San Jacinto, you start going up. Mandy and Kristin may be on this corner doing their Cover Girl thing. Wave hi, point at your Spiridon shirt, and get a shout-out.
Here, many people are going to have blown it out down the hill, and here's where you'll pass them as you go slow and steady. It's long to get to the top, then you have another shorter down-and-up, so you've got to keep your heart rate under control, and your legs from getting into lactate threshhold problems - you need to stay loose and just chug up it. You will lose time going up this, most likely, but that's fine. The course will give and take.
Mile 2 is somewhere along this hill.
When you pass the law school (big white boring building) on your right, it levels off slightly for a bit, and with just one more incline ahead. Also, when you pass the law school, think of me and give it the bird.
At Red River, you crest the hill, and go under I-35 - it's steep, so be careful. And, you have to come up the other side, but it's a short one - nothing like Crazy 8's or Rainbow.
Right turn on Lafayette, before you get to Hoover's. This is the other location Mandy and Kristin might be at.
When you cross Manor, the street you're on becomes Chicon. We've done much of this run. From here, you have a long downhill. Take this with a huge grain of salt, but I feel like this is a good decision point. If you've had an easy time of it, this is a good place to increase your pace. But be mindful of the fact that the downhill doesn't last long, and you'll have 50-foot elevation change rollers for a couple of miles after that. You can't increase too much.
You can think about your breathing:
1. Let's say you you exhale as your left foot strikes
2. Right strikes
3. Left strikes (if you're exhaling again, you're at about 5K or better pace, and you're screwed)
4. Right strikes - maybe you exhale here, and you're probably OK, depending on how good your conditioning is, but it's probably just a little fast
5. Left foot strikes - this is probably the safer timing
Now, I don't mean for you to try to time your breathing with your footstrikes, but if you don't have a real good sense of your pace, it'll help. Remember, the relationship of pace to breathing is not coincidental or arbitrary - you breathe harder because of what your cells require to burn fuel to do what you're asking of your body. Ask too much, and it can only do so much before fatigue sets in or you hit your lactate threshhold.
Mile 3 is about halfway down, probably around E. 14th/16th
Anyway.
You get a bit of uphill right before 11th, but I don't think it's too bad.
Right on 11th - flat, as I recall. Mile 4 is around Concho.
Left on Comal - downhill
Right on 7th - short uphill
Right on Navasota - very slight, probably imperceptible uphill grade
Left on 11th - again, you've been here before. Nice easy downhill, and somewhere around San Marcos or Curve Street is mile 5 - one mile to go. Time to pick up the pace. Maybe start exhaling on that 3 instead of 4, and see how that feels. Remember, it's just a mile, but it's still a mile.
Around Nueces, you have one of the last tests - a short uphill to San Jac, but you know the downhill on the other side, with just a very short, insignificant uphill after that. It doesn't matter now, because you should be really going.
Right on Colorado.
A little 13th-Lavaca-14th bump to the left, to the left. All this is very slightly uphill, but not enough to keep you from maintaining or increasing your pace. If you're not hurting a little when you hit 14th, you need to go. This is far easier than most of your workouts. Work.
Right on 15th, real briefly.
Left on Congress, and it's three blocks of slight downhill. Stay relaxed, but pick up your footspeed and go, go, go.
I truly believe this can be a fast course, if you run it right. Come look for me afterwards and tell me how it went, and good luck...
Sorry not to get this out sooner. On the other hand, you all know the drill by now - you went to the Round-Up website and looked at the course and elevation map - http://www.texasroundup.org/10K_5K_Race/Race_Route.aspx
You may have even driven the course...
I'm actually working the race - you may see me around the start, and after, I'll be at the Awards stage. I might be able to hit breakfast with you guys at some point, we'll just have to see how things are going. I need to earn the sweet Nike schwag I got.
So, if you guys want to meet up before the race, I'd recommend doing it on the small stairs just across MLK from where Congress ends.
The race starts at 8, so you work backwards - I think you're using the D-chips (disposable), so that's not something you have to plan for. There'll be 4,000-5,000, I believe, so some of you will want to be fairly close to the front. You should all figure on getting to the start by 7:40. You'll want that last bit of bathroom time - this is a Conley Sports run race, so you know there'll be enough porta potties (though someone's always gonna complain), but there'll still be lines. So, plan on being in line by 7:25.
It would be good to get in about a 10-minute warmup, followed by some light drills, just to get loose. I suggest running your warmup in campus, on Speedway - it's nice and flat, and shouldn't have traffic. You can probably just run down to Dean Keeton and back - that's about a mile. The warm-up should be easy and chatty, just to get the blood flowing, but every now and then, do a "pick up", where you increase the speed just a little, just for 20-30 seconds.
For drills, do side-to-side, over and under, high knees, butt kicks (gently - just get loose), and a little backwards - carefully.
OK, so the course. It's going to be tight, I think. I think we have four lanes of roadway going from the start at 18th and Congress up to 15th, but still - it's a lot of people. I am not certain how the 5K and 10K will be split (I missed that meeting, sorry), but pay attention to that when you go to the start.
So, don't get pushed outside or pinched inside on the first couple of turns. Don't run over the curbs - it's asking for a turned ankle in a pack like that.
Use the first mile to get into a rhythm. Some of you that ran 10K's recently should know what your pace feels like. Try to get close to that, but don't push too much - you have hills ahead.
Right turn on 15th - a tiny hill
Right turn on Lavaca - just a very, very slight uphill grade, nothing to worry about.
Left on MLK, into a short downhill
Right on Guadalupe - a very slight upward grade. Mile one is probably somewhere in front of the tower.
Right on Dean Keeton - for those of you that ran the marathon this year or the Human Race last year, here's your payback - you're running down Dean Keeton. Here, as before, keep your form. You're going to pick up speed, regardless, but don't let it push your heart rate up much at all, and don't let it increase the impact or load on your quads too much. Form, form, form. You have to remember that you're running down into a small valley, and you've got to come up the other side. Use this time to relax and prepare - you're still going to pick up time.
When you get to San Jacinto, you start going up. Mandy and Kristin may be on this corner doing their Cover Girl thing. Wave hi, point at your Spiridon shirt, and get a shout-out.
Here, many people are going to have blown it out down the hill, and here's where you'll pass them as you go slow and steady. It's long to get to the top, then you have another shorter down-and-up, so you've got to keep your heart rate under control, and your legs from getting into lactate threshhold problems - you need to stay loose and just chug up it. You will lose time going up this, most likely, but that's fine. The course will give and take.
Mile 2 is somewhere along this hill.
When you pass the law school (big white boring building) on your right, it levels off slightly for a bit, and with just one more incline ahead. Also, when you pass the law school, think of me and give it the bird.
At Red River, you crest the hill, and go under I-35 - it's steep, so be careful. And, you have to come up the other side, but it's a short one - nothing like Crazy 8's or Rainbow.
Right turn on Lafayette, before you get to Hoover's. This is the other location Mandy and Kristin might be at.
When you cross Manor, the street you're on becomes Chicon. We've done much of this run. From here, you have a long downhill. Take this with a huge grain of salt, but I feel like this is a good decision point. If you've had an easy time of it, this is a good place to increase your pace. But be mindful of the fact that the downhill doesn't last long, and you'll have 50-foot elevation change rollers for a couple of miles after that. You can't increase too much.
You can think about your breathing:
1. Let's say you you exhale as your left foot strikes
2. Right strikes
3. Left strikes (if you're exhaling again, you're at about 5K or better pace, and you're screwed)
4. Right strikes - maybe you exhale here, and you're probably OK, depending on how good your conditioning is, but it's probably just a little fast
5. Left foot strikes - this is probably the safer timing
Now, I don't mean for you to try to time your breathing with your footstrikes, but if you don't have a real good sense of your pace, it'll help. Remember, the relationship of pace to breathing is not coincidental or arbitrary - you breathe harder because of what your cells require to burn fuel to do what you're asking of your body. Ask too much, and it can only do so much before fatigue sets in or you hit your lactate threshhold.
Mile 3 is about halfway down, probably around E. 14th/16th
Anyway.
You get a bit of uphill right before 11th, but I don't think it's too bad.
Right on 11th - flat, as I recall. Mile 4 is around Concho.
Left on Comal - downhill
Right on 7th - short uphill
Right on Navasota - very slight, probably imperceptible uphill grade
Left on 11th - again, you've been here before. Nice easy downhill, and somewhere around San Marcos or Curve Street is mile 5 - one mile to go. Time to pick up the pace. Maybe start exhaling on that 3 instead of 4, and see how that feels. Remember, it's just a mile, but it's still a mile.
Around Nueces, you have one of the last tests - a short uphill to San Jac, but you know the downhill on the other side, with just a very short, insignificant uphill after that. It doesn't matter now, because you should be really going.
Right on Colorado.
A little 13th-Lavaca-14th bump to the left, to the left. All this is very slightly uphill, but not enough to keep you from maintaining or increasing your pace. If you're not hurting a little when you hit 14th, you need to go. This is far easier than most of your workouts. Work.
Right on 15th, real briefly.
Left on Congress, and it's three blocks of slight downhill. Stay relaxed, but pick up your footspeed and go, go, go.
I truly believe this can be a fast course, if you run it right. Come look for me afterwards and tell me how it went, and good luck...
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