Get Into The Marathon MindsetTips For Those Final Long Runs

Here in Houston we are just 10 weeks away from our Hometown Marathon on January 17th, 2010. Our group has already trained for 25 weeks but for those that have survived this far, execution and consistency are the keys to getting to the start line and having a great race. With that in mind here are some final tips to refine and get the most out of your weekly long run. These tips would work for anyone who is training for a marathon or half marathon, especially those who are about 2 months away from their goal race.

Take A Hot Shower Before Your Long Run
Allow enough time in the morning to jump in the shower and rinse off with a nice hot shower. This helps loosen and wake up your muscles before you ask them to perform.

Treat Each Long Run Like A Simulated Marathon or Half Marathon
These final weeks are your final chances to practice what you will do on marathon day. How you perform on race day has as much to do with the small things as it does all of the physical training. Go to bed early and lay out your clothes the night before. Get up at the same time you would for the marathon. Practice eating a pre race breakfast. You get the picture here.

If You Are Going To Try New Things Now Is The Time
If you have not experimented enough with what carb snack works best for you during a long run do it now! Don't wait til race day. Go to your local running store and buy a selection of things to try out over the final weeks and stick with what works and feels best with your system.

Is It Time For Some New Shoes?
If you have logged more than 300 miles on your running shoes they may be spent. Another sign that your shoes are on their last legs are experiencing knee or heel pain that you have not had before. This is a sign that the cushioning in your shoes has worn down. I like buying a pair of shoes 9 -12 weeks before my race so I have some fresh shoes to tackle my longest long run in the 18 - 22 mile range. Then I would buy a second pair to break in a 1-2 weeks before your race as your official race pair. When you finish your race you will have 2 pairs to alternate in the off season when your mileage goes down which will make both pairs last longer.

Don't Mess Around At Fluid Stops - Keep Moving Forward
Get more serious about keeping your body moving forward during long runs. Do not spend too much time standing around our chatting at fluid stops with your training partners. Stop, take down your fluids and move on even if you are walking first before you get back into your stride.

Are You Running Your Long Run Slow Enough?
I know this sounds like a stupid question but I spend 80% of my time on long runs reminding people to run relaxed and SLOW. Long runs are meant to build endurance and should not be run in oxygen debt. Running long runs too fast literally trains your body to slam into a wall on race day. Run slow and controlled on long runs and you train your body to use fat more efficiently as a fuel source. That is a good thing on race day and if you play your cards right and consistanly run slower on these endurance runs you may drop a few pounds of fat before race day. Just reminder that your body cannot utilize fat as a fuel source in the abscence of oxygen. If you can't hold a conversation with your fellow runners drop them and run with a slower pack.

Are You Training At Your Pace Or Somone Else's?
This goes hand in hand with my point above but at this stage in the game if you have done the training and some racing you should know your pace. If you are consistently running with someone who is way off your pace (too fast or too slow) you could be setting yourself up for failure on race day. Know your pace, practice your pace and execute your pace on race day. Don't run someone else pace or race for that matter.

Become A Morning Runner Over The Next Few Weeks
Last time I checked most marathons, with the exception of Boston, are run early in the day. So if you are doing your long runs our even your shorter mid week runs in the pm you may want to shift them to the am. This will get your body used to performing in the morning when your race will be run. Also the best time to run is right after your body has been horizontal all night because important muscles like the calves are not yet fatigued from everyday activities. Most will find that their bodies will perform much better in the am. Of course caffeine always helps.

Add Some Terrain To Your Training Runs
In H-town we are lacking in the hills department. When you get a chance mix in some mid week rolling hill workouts by shifting your workouts from the flat Memorial Park loop to the trails of Allen Parkway. Freelance and add your own hills by randomly running off trail on grassy surfaces where it is safe to do so. You will be amazed how this will improve your pacing.

Ladies - Stick With Flats & Please No Pedicures!
Every year we have a running foot catastrophe when I get a report of one of our female runners whose foot is riddled with blisters following a pedicure. A pedicure will strip all of the foot calus you build up from solid training. Get used to it ladies your feet will not be as pretty if you become a long distance runner. Save the pedicure for after the big race. Other than that minimize the use of high heels and wear flats every chance you get!

Minimize Extracurriculum Sports
If you plan on finishing a marathon and doing well that must be your primary sport. Minimize playing other sports, pick up games etc because with all of the running you are doing this increases your risk of injury dramatically. Save the tennis, pick up basketball games etc. for after race day. No one wants and ankle sprain just weeks away from race day.

Book A Massage!
If you have not figured it out yet every distance runner should find a massage therapist. The mileage will take its toll on anyone and you want to work out the kinks, sore spots and problem areas during your training season before they become larger problems. Stick with a set weekly, monthly massage schedule you can afford. Also book your pre or post marathon massage now before you therapist gets booked up.

Fine Tune Your Training With Metabolic & VO2 Max Testing
If you really want some good data on heart rate and pacing book a metabolic test. There are two major types of testing. A RMR or Resting Metabolic Rate determines metabolism level and how may calories per day you need to fuel your life, workouts and weight goals. The Anearobic Threshold (AT) and VO2 Max test is performed on a treadmill and deteremines heart rate at which your body becomes anearobic or lacks adequate oxygen to perform well. Determining your true heart rate zones allow you to run a pace that will not get you in trouble or hit the wall.

Get Ready To Be Inspired"The Spirit Of The Marathon" Movie Explains The Madness & ExcitementThat Is The Marathon

One Inspiring Movie That Will Stir Your Soul Thanks to one of last year's In Flight runner, Julie Vu, my soul was stirred by the sport of running once again this morning as she shared something on FaceBook which I had forgotten about. I hit the link to view this movie for free on Hulu.com this morning thinking I would just check out a few minutes. One hour and 42 minutes later the credits were rolling and I was feeling all tingley inside.This 2007 movie, "Spirit of the Marathon", chronicles the story of 2 elite marathoners and 5 ordinary people on their journey to the finish line of the 2006 Chicago Marathon. The movie captures the training leading up to the marathon and marathon day for world class runners American Deena Castor and Kenyan Daniel Njenga and 5 Chicago residents who accept this challenge head on. This documentary is full of interviews of marathon legends and pioneers like Frank Shorter, Paula Radcliffe and Bill Rodgers who breathe life into an event that is now run by over one million Americans each year. The movie also does a great job of explaining the history of the marathon and how it has evolved into one of the most popular athletic events in the world. "Spirit of the Marathon" will knock your socks off and get you out the door for your next training run with a quicker step in your stride. We all start this marathon journey for our own reason and the movie illustrates this in a big way. As a marathon coach I have seen this story unfold many times over as average runners train their hearts out, go the distance and accomplish what they thought was not possible. As I was watching this movie the faces of the hundreds I have coached and trained over the years flashed through my memory, especially those who thought this marathon was not a big deal until they crossed the finish line in tears. Every minute of this movie reminded me why I love coaching runners and how 26.2 or 13.1 are concrete numbers that change people's lives. It reminded me why we all sacrifice sleep, time away from our families and other things in life to rise before the sun and knock down the needed miles. There is no other experience in the world that comes close to finishing a marathon or half marathon whether it is your first or your 20th. This movie gives the marathon the respect it truly deserves and captures all of the human drama and emotion behind it. Watch this if this is your first marathon. Watch this if it is you 10th. Watch this if you want to be inspired and see the glory that lies ahead if you stick to the training and make the sacrifices along the way. Watch this if you are starting to feel like you want to throw in the towel. Just watch it OK? If running is in your blood I know you will love it. Hit the link above to view it for free at Hulu.com. You will be glad you did.

More 5K Fine Tuning Tips

I love running and coaching runners but honestly one of my least favorite things is running short distance races like 5Ks. Why? Because they are painful, don't give you too much room for error and are over in the blink of an eye compared to a marathon. I know it sounds crazy but give me a half marathon or marathon to run any day. Longer races allow you much more opportunities to screw up but make the necessary adjustments along the way to redeem yourself in the end.

But you have to crawl before you walk, walk before you run and run 5Ks before you tackle marathons and half marathons. As a running coach I believe that racing is essential for building better runners. In a previous post I offered up some tips on Getting The Most Out Of Your Next 5K. After running a 5K the weekend after I wrote that post I realized I forgot a few things as I was rewinding how the race played out in my head. So here are a few more tips to help you reach that next PR. And remember, every race is a learning experience. So review your race in your head and set your mind on what you need to do the next time you hit the streets.

More 5K Fine Tuning Tips Everyone wants to run faster or destroy that old 5K time. Here are a few more tips that may help you get a new PR (personal record) at your next race:

Invest In Some Racing Shoes - They Make A Difference! I have raced for years and never tried running in racing shoes until my last 5K on July 4th. Racing shoes, sometimes called racing flats, are light weight running shoes with very little cushioning. These babies are built for speed and short distance racing and most shoe manufacturers carry a few models. Go to a running specialty store like Fleet Feet to find them as most sporting goods stores don't carry them. They are a little pricey with most selling for $100 plus retail but well worth it. Only use them for race days and you will get your money's worth. I highly recommend my racing shoe, the Brooks Racet ST 4.

Pull Back The Reigns & Smooth Your Pacing Out One thing we try to instill in our runners is being very aware of their pacing whether it is a trying run or it really counts on the race course. We don't coach negative splits (running the second half of a training run or race faster than the first). For beginner runners negative splits are a great way to blow up before you hit the finish line. If you can become a human stop watch as a runner and internally know your pace you will go far. Set a pace goal in your mind and try to nail it for miles 1 and 2. If you feel good, somewhat controlled breathing then build pace during mile 3. If your tank still has gas in it gun it at the end and take out a few runners ahead of you.

Did You Go Out Too Fast Or Too Slow The Last Time? As I mentioned above most people let adrenalin sabotage their running by running way too fast out of the blocks. Take a look at your pacing from the last race, have a realistic goal and try to start with goal pace. If you had a lot left after the last race you may want to go out a little more agressive and see if you can hold it

Communicate With & Thank Water Station Volunteers Your water stop strategy can be just as important as your pacing strategy regardless of the race distance. Many times the race brocure will not tell you how many water stops are available and when they are available. So before you pass up fluids at the first water stop always ask a volunteer what is ahead. That may be your only chance to take down fluids so you don't want to pass it up if it is the only water stop. Also always thank volunteers for coming out and helping. With volunteers most of us would be toast during a 5K race.

Adjust For The Weather - It Will Affect Performance Big Time If the weather is extremely hot, extremely cold or extremely windy don't expect a PR. Your pace may suffer and you have to bring down pacing to adjust or extreme weather will beat you in the end. On hot days which we have more of in Houston runners should make a point of hydrating as soon as they get up out of bed. Also if it is hot take down water at least once. Slower runners who are on the course longer should probably take down water every chance they get. A cup of water poured over your head in hot weather may also be good idea.

Use The 30 Second Countdown When Things Get Rough I learned this great tip from my run coaching business partner, Duval Ruiz, years ago and it still works like a charm. When the race gets tough and you have to press on break up the race in 30 second chunks but counting in 30 second intervals in your head. Count one one thousand, two one thousand, etc. until you hit 30. Then reset and count out another set of 30. You will be amazed how this will take your mind off the race or the pain you are enduring at the end. This is a great tool to keep moving forward when you would normally slow down or throw in the towel.

Now go out there and bust it! Hope your next race is a personal best.

For Those About To RockDallas Adds Rock n Roll HalfMy Rock n Roll Marathon Memories

Just when you thought the addition of last year's inagural San Antonio Rock n Roll Marathon & Half Marathon was enough to jumpstart your engine here comes Big D with a Rock n Roll race of their own. Competitor Group, organizers of the Rock ‘n’ Roll Marathon Series, and the Dallas White Rock Marathon have announced a multi-year partnership agreement to host an annual spring half marathon. The Rock ‘n’ Roll Dallas Half Marathon is set for Sunday, March 14, 2010 and is expected to draw between 12,000 and 15,000 runners. Click here for the full press release. Registration will soon be accepted on-line for the latest Rock n Roll offering while Houstonians continue to impatiently wait for registration to open on July 17th for our local Houston Marathon & Half Marathon. I love our local race but am kinda jealous that the other two Texas cities beat us to the Rock n Roll punch. If you have ever run a Rock n Roll race you know what a great experience it can be. If you have not run one I highly recommend it. You won't be disappointed.

My Rock n Roll Marathon Memories
I have run two Rock n Roll races. My first was a road trip I put together for a dozen or so friends which landed us at the June 2001 San Diego Rock n Roll Marathon. On September 2, 2001 after I ran the inaugural Virginia Beach Rock n Roll Marathon I was thrilled to have the chance to meet 1972 USA Olympic Gold medalist Frank Shorter. Frank was the last American to win a gold medal in the Olympics during the Munich games with a time of 2:10:30. I had traveled to Virginia Beach with a training partner of mine, Rusty Krause, who worked for Conoco during the 90s when Frank was brought to Houston annually as master of ceremonies for the Houston Conoco Rodeo Run 10K . This connection landed us in front of the swimming pool after our post race buffet talking to Shorter. He had just finished a run on the board walk and was thrilled to be running after completing a successful back surgery. At the time, Mr. Shorter was heavily involved with Elite Racing and shared his vision of a Rock n Roll race in every state in the country. Not a reality yet but with the addition of the new Dallas Rock n Roll Half they are off to a great start with a total of 11 Rock n Roll races in 9 States.

Along with the long distance running scene our conversation turned towards training techniques that Frank used in the 60s and 70s, the recent Kenyan dominance in long distance running and the problem posed by drug doping in pro sports. Frank's shared his passion for helping to create stricter and more standardized drug testing at every level of amatuer, pro and Olympic sports. That was one pool side running chat I will never forget and the once in a lifetime opportunity to meet a running legend. Before he left Frank kindly gave us his back stage laminants to the after race concert with the Counting Crows. We successfully scammed our way backstage, shares some drinks with the top few Kenyan runners (pictured above) and wormed our way to the first few rows of the concert. Rock, running, racing and meeting an Olympic legend made that summer of 2001 one of the best ever! Rock On!

In Flight & KSBJ Announce Contest Winners

Over the past couple of weeks In Flight Running and KSBJ 89.3 FM Houston partnered up and offered 5 complete training packages. Contestants submitted a short essay on why they deserved free training to prepare for a marathon or half marathon. After sorting through tons of entries we narrowed it down to 5 lucky listeners. Congratulations go out to our winners Amber Raley, Courtney LaFon, Eden Rule, Keith Otto and Kelly Crutchfield.

Each winner will recieve a free 35 week group run coaching package from In Flight Running, $100 gift card from Fleet Feet Houston and a moisture transfer running shirt from Brooks shoes.

These gutsy winners now embark on their journey to the finish line (no pressure). For more info on our winners check out the KSBJ Marathon Team Blog. We will be updating you on their progress on the KSBJ Marathon Team Blog and In Flight Running Blog throughout our 2009-10 training season.

Thanks to KSBJ 89.3 Houston Christian Radio, Fleet Feet Houston running stores and Brooks shoes for one great contest and the beginning of another great season of running in Houston.

Get The Most Out Of Your Next 5K Race

Marathon season is upon us with our group marathon coaching program, In Flight Running, kicking off our season last Saturday, May 30th. One thing we really focus on when coaching road racers, half marathoners and marathoners is racing. So much in fact that we almost require our runners to get out and race about once a month gradually racing longer distances as their marathon or half marathon goal race approaches. After all the end result of 35 weeks of training with our group culminates in running the Houston Marathon, Houston Half Marathon or another major fall or winter race. Learn how to race the shorter race distances during your training season and you will perform so much better when it really counts for that big goal race.

Racing Tips To Put Into Play
Below are some racing tips to put into action to get a quicker time and have a much better race experience. Whether your next race will be your 1st or 100th, one thing we have found is that every time you run one you learn something new. Just go out and race and stay loose and see what you can do (no pressure really).

Start Slow ... Build Into Your Pace...Finish Fast
Your 5K pace should be about 10-20% faster pace per mile than your weekly long run pace(assuming you are running your long run slow enough). So instead of running in 1st gear like you do during a long run the race should be run in 3rd-4th gear. For those of you who are not sure what pace you can hold we recommend going out with a comfortable pace for mile 1, build into your target pace for mile 2 and determine at that point if possible you can push yourself during the final 1.1 miles. If you have some fuel left in the tank kick it towards the end.

Anticipate Course Turns
Read the race website, brochure or race packet info so you are familiar with race course turns. Anticipate every turn on the course and position yourself ahead of time in the inside lane in the direction you are turning. This insures that you are not running more course distance than necessary and helps you avoid traffic along turns on the course.

Avoid Running On Crowned Part of the Street
Avoid running on the banked edges of the street as much as possible or risk tripping on street debris or causing tightness or injury to the ankles, hips and calfs. Normally you want to stay in the middle of the course except when you anticipate a turn, then shift over to the side until you make your turn and then return back to the middle of the course. Stay on the flats whenever possible.

Minimize Lateral Movement
The shortest distance between point A and point B is a straight line and this is no different when running a race course. Run in the center of the course in a straight line as much as you can. Don not zig zag around other runners too often or you will waste valuable energy and add net mileage to your race. Save lateral or side to side movements for real important stuff like heading towards porta cans, water stations, course turns or a friend or relative in need of a high five.

Taking Down Water During the Course
Unless you plan on winning the race we recommend that you take some water down before the race and hit at least one water stop during the race. A 5K is a very short distance race at 3.1 miles so most runners will only need water somewhere in the middle of the course. When it is real hot you may find yourself taking down more fluids more often. After the race take down some water and an electrolyte like Gatorade. Many races have a free sports drink available after the race or offer free juices and snack to help you recovery.

Use the 2/1, 3/1, 4/1 or 5/1 Rule If Needed
If you are a beginner runner or go out too fast and are running out of gas in the middle or end of the race use a 2/1, 3/1, 4/1 or 5/1 routine. This is when you run for 2-5 minutes at a time with a 1 minute brisk recovery walk or jog in between sets of running. This will not totally kill your time and allow you to keep moving so you can finish strong and gracefully.

Smile Whenever Possible!
Especially as you approach the finish. Some 5K races will snap photos of you during the race. Even if you feel terrible you can never go wrong with smiling. For you running newbies this racing thing will get easier down the road. Trust me! :<)

Celebrate Every Finish Line Victory
Crossing the finish line of every race is a big deal and a chance to practice your Marathon or Half Marathon victory dance. Think about all of the poor soles who are still sleeping in while you are a sweaty mess running a race at sunrise. Savour your finish line moment every time and thank God for it as many are not physically able to do what you just accomplished.

Hang Around Afterwards & Have Fun!
Many races offer free food, beverages and sometimes beer if you can believe it. So cool off, get something to drink and eat, hang out, get to know your fellow runners and stick around for the awards ceremony.

The Importance of TrainingWith A Run Coaching GroupKSBJ Audio Message From Coach Michael

On March 27th, coach Michael shared the following thoughts with KSBJ listeners on the the importance of training with a running group. If you plan on training for your first marathon or your 10th you dramatically increase your chances of reaching the finish line or running a new personal best if you train with a group that offers great coaching. Registration opens for the Houston Marathon & Half Marathon this Wednesday, April 1st so sign up for the race and then check out the benefits of training with Houston-based In Flight Running this year. You can securely register for our training group on-line. Take your running to new heights with In Flight Running. We are ready to coach you to the finish line!

Inaugural San Antonio Rock n Roll Marathon Unveils Race Course

The San Antonio Marathon & Half Marathon has been a best kept secret and one of our favorites over the past few years. It has been a pretty small race but that will change this year with Elite racing taking the reigns and converting it into one of their Rock n Roll theme races. Elite racing knows how to run a race and we expect huge things from San Antonio this year. So much that we will be recommending to our runners to blow off the Houston 25K marathon warm up race and head to the Alamo City for a nice pre Houston Marathon tune-up. The race course for the 1st running of the San Antonio Rock n Roll Marathon was unveiled this week. Check out the details and a pdf map here. Not sure what fall marathon or half marathon you want to run this fall? Think no more and sign up for San Antonio. A great race is sure to be waiting for you along with all of the Mexican food, cerveza and salsa dancing you can stomach afterwards. View the official race trailer video to the right of the race homepage , close our eyes and you can picture yourself running this race with the aroma of fajitas and cheese enchiladas in the air. Mmmmmm!!!! Torturous yes but only in Tejas. - Coach Michael