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Running – 10 Golden Rules For Not DNFing a Race- Marathon – Ultra Marathon

Running – 10 Golden Rules for not DNFing a race – Ultra Marathon – Marathon
(or any race for that matter.)

We hate it when it happens, but it happens to the best of us sooner or later.  After 18 years of running and racing varying distances from 5k to 100-miles, I’ve compiled a list of rules to limit the times I’ve ended a race early.  These Golden Rules have helped me stay in the game.

(in the wee hours of a 24-hour race….I just wanted to go home.
I finished with 95-miles in 24-hours)

10 Golden Rules for not DNFing.

10.  Run to the next one.  When the urge to drop out of a race hits, I hold myself accountable to make the next checkpoint, aid station, lap or timing mat.  It’s as simple as doing “just one more”…and one more, and one more after that.  When my son was little I tricked him into finishing his happy meal by eating just one more bite, and one more bite.  It works in a long race gone bad as well.

 (slice of pizza and a Slurpee saved the day)

9.  Get something to eat.  I will not drop from a race on an empty belly.  When you run out of fuel things look a lot different.  If the desire to quit is about to overcome your desire to finish keep running until you can fill up your tank.  With a full fuel supply, you just may find out your motor may have a few more miles in you.

8.  Realize no one died from a blister.  They suck, are uncomfortable and just plain hurt, but you can run with a blister.  Don’t give in to that little or big bubble of liquid.

[Tweet “Brian, @cledawgs uncovers the Ten Golden Rules For Not DNFing Your, Marathon, Ultramarathon, or Any Race For That Matter.”]

7.  We’re friends but.  I can’t allow the misfortune of another compromise my finish.  It’s hard to run a complete race with a friend.  No matter the intentions a race unfolds differently for each person.  Our running group understands, we all have to run our race.  Finish your race and be friends later.

6.  Brush your teeth.  I have not tried this, but I believe it.  This may apply more to longer races than a 5k.  Experienced ultra running friends tell me they feel 100% better after they brush their teeth or wash their face.  Fresh breath and a clean face might just give you the kick in the butt you need to bring home the bling.

Do you want to run your best MARATHON (or any race for that matter)?  CLICK HERE

5.  Beg for a pacer.  Again more aimed for the longer races that allow the use of pacers, do not drop from a race without begging someone to run a loop, a lap, or a few miles with you.  A little companionship at a low point in the race can save the day and propel you to a finish instead of a drop.

(I’ve had friends drag me around for a few laps)

4.  Find another runner and be the caboose.  If the race is falling away from you and the urge to give in is becoming overwhelming, seek out the security, and energy of a group of runners.  I’ve found that I’m the weakest when I’m alone…if I feel the dreaded DNF may be catching up with me I focus on catching up with the group in front of me or link up with a group at an aid station.  The energy of the pack can very well keep you in the game.

3.  Run when you can, hike if you got to, walk if you must, and crawl if its all you got.  I vow to continue moving forward at all cost.  No matter how slow, forward motion will eventually get you to the finish line.

2.  Do not feed the trolls.  It’s easy to begin to develop your exit plan when beaten up, tired, and on the far side of the course.  Do not feed the troll of self-doubt.  Use positive words, use positive imagery, and embrace victory before you write your own eulogy.

Now all of these tips are based on the fact that you, your crew or a good friend has determined that you are NOT doing real damage to yourself by running and/or continuing to finish the race.

 (My first buckle, Umstead 100 – 2014)

1.  You Can Do It.  I will never give up on me.  Never give up on you.

Even with all these rules and good intentions…you might find yourself wearing the uncomfortable badge of not finishing a race and that’s okay.  A DNF will not define you, it’s a snapshot in time, a single race that did not go as planned.  Nothing more and nothing less.

You got yourself to the starting line….you are awesome!

Running the TransRockies and it’s a small world we live in

It’s a small world we live in and surprisingly the running world (ultramarathon community especially) is even smaller.  Run a race or two, post about it on social media and sooner or later a new friendship will take root.

Once such friend took on the TransRockies 2018 adventure run and I wanted to know more.

Thank you, Joe, for agreeing to take part in my blog interview.

Let’s start off by providing my readers a small look at your running career.

I wasn’t a runner in high school or college.  Actually, my school was K-12 and only had about 600 students total, so we were too small for organized running sports.  When I joined the Air Force shortly after graduation, I ran just enough to meet my annual fitness standards.  I got serious about running late in life when I was about 48.  That may seem hard to believe, but that was when I finally had the time (and money) to get really serious about running.  Since that time, I’ve completed 32 marathons and 39 half marathons, including the 2015 and 2018 Boston Marathons and 2015 and 2017 TCS NYC Marathons.  With respect to ultra distances, I’ve completed the TransRockies Run, 120-mile, 6-day stage race four times, one 50-miler and four 50K races.

We connected somewhere along the Information Superhighway as I remember…Facebook, Twitter etc. and discovered we had something in common besides running, service to our country.  Could you tell us a little about your military career, and THANK YOU for your service.

(Joe and Margaret)

Thank you, Brian, and thank you for your service as well.  Honestly, I don’t recall exactly how I first connected with you.  I know we have mutual Air Force friends, so it’s likely that one of your posts caught my eye through one of them.  As you well know, through military service, we all become one huge family, so from the first time I met you, I felt as if we’d known each other all our lives.

I joined the Air Force right out of high school.  My wife and I were already married and I was still too young to get a decent job that would support a family.  The Air Force seemed like a logical choice.  For the next 20 years, we traveled the world stationed in some great locations, including more than 7 years overseas in Japan and England.  My Air Force career ended in 2000 while stationed at Whiteman Air Force Base in Missouri.  We’ve lived in Missouri ever since.

We crossed paths in the real world in of all places in Leadville, Co.  If I remember right it was at the packet pickup for the 10k race the Sunday before the 100-Miler.  Why were you in Leadville? 

(Leadville Trail 10k)

Yes, that’s correct.  You had posted on one of your blogs that you would be a packet pick-up, so I intentionally looked for you there. 

My wife and I were in Leadville for the week prior to the Leadville Trail 100 getting acclimated for the TransRockies Run (TRR) which kicked off in Buena Vista just south of Leadville on August 14.  I ran the Leadville 10K just for fun on that Sunday before TRR. 

[Tweet “TransRockies and Leadville, if you love mountain running you’ll want to read @cledawgs latest blog post”]

The Transrockies Run is one of those running adventures that I watch from afar.  It has been on my “list” for a while.  The whole concept sounds challenging and entertaining.  The TransRockies Run is a trail running stage race also known as “Summer Camp for Big Kids!”  A six-day stage race traversing the continental divide between Buena Vista and Beaver Creek, the route covers 120 miles through the spectacular Colorado Rockies with stunning fourteener views all along the route.  At the end of each stage, runners gather in camp to recover, socialize and celebrate.  Fully supported with tents, luggage service, mobile shower truck, catered meals, and massage.  TransRockies Run sounds like a running vacation where you will make memories and friendships that last a lifetime. 

Why did you decide to run this race?

(Not sure I’ve seen a better running picture)

I first ran TRR in 2014.  I registered shortly after completing my first (and only) 50-miler, the Bison 50, which ran from Topeka to Lawrence, Kansas, on a combination of paved and unpaved surfaces.  I had done a number of road races by then and was looking for something a little different.  I saw an advertisement for TRR and it looked like something I could handle since it was staged over six days.

What was your favorite part of the TransRockies run?

Having done the race four times now, both solo and as a team with my son in 2014, my favorite part of the race without a doubt is the people you meet during the week-long event.  We’ve got friends we met at TRR in 2014 who still return year after year.  TRR is like family.  It’s hard to understand unless you’ve actually been there.  TRR is a race, and there are stage winners, age-group winners, and overall winners, but at TRR, no one gets left behind.  Whether you’re the first one in for the day, or the last, your victory is celebrated by everyone.  I recall one year in particular at the end of Stage 3 from Leadville to Nova Guides at Camp Hale.  One couple was still out on the course and everyone else was finished, showered, and already eating dinner.  We got a heads up that the last couple was on their way in to the finish line and the entire catering tent emptied out.  Everyone lined both sides of the finish chute, arms raised high, and made a tunnel to welcome them in.  The cheering was so loud.  The entire experience was very emotional.  That’s what makes TransRockies special.

What stage did you find the hardest?

That’s a tough one.  There are two stages that I find harder than others.  Stage 1 runs from Buena Vista to Railroad Bridge and is just under 21 miles with 2,500 feet of elevation gain.  This stage is always hot with a lot of exposure to the sun.  Additionally, much of the trail is sandy with the final four miles on a false flat, gravel road.  Additionally, since it’s the first stage of the race, if you’re not properly acclimated, it can be rough.  Personally, I also find Stage 6 to be a little challenging.  This final stage from Vail to Beaver Creek runs about 22.4 miles with approximately 5,250 feet of elevation gain.  Although you know the celebration awaits you at the finish line, this stage is also typically warmer than other stages and includes a combination of some pretty significant climbs and descents as well as a good amount of paved road and trail.  Some might think that Stage 2 which takes you from Vicksburg to Twin Lakes up over Hope Pass at 12,500 feet would be the hardest, but it’s actually one of the easier (and shorter) days at just over 13 miles.  Additionally, the shorter day allows you to spend some time in the historical town of Leadville prior to the start of Stage 3 the following morning.

The good thing about this race though, is that it’s a race most everyone can handle, regardless of their trail running experience.  Don’t get me wrong, parts of the course are definitely challenging, but the time cutoffs are very generous and the stages are broken down where everyone can successfully finish the race.

As an outsider looking in, I’ve always believed the non-running gathering of the TransRockies event may be as entertaining as the run.  Can you give us a look into the experience at the camps?

There’s no doubt that the time spent with other runners at the end of each stage is what allows you to forge lifelong friendships.  The TRR staff and volunteer crew do everything they can to make it an unforgettable experience.  As you may know, the event is fully supported starting at the end of Stage 1.  When runners arrive at camp each day, tents are already set up and ready to go.  After a hot shower in the mobile shower truck, most people relax in “Chillville” with snacks and drinks until dinner time.  Meals, both breakfast and dinner, are fully catered and provide a great variety of options for almost every diet.  After dinner, runners get a quick course briefing for the following day, some photo highlights of that day’s stage, and then they’re off to get some rest.  Medical services are always available in camp and massages are available for a small fee.

Are there any negatives to running 120-miles over six days with a bunch of people you just met?

Absolutely not.  TRR runners come from all over the world.  Nearly every state and more than 20 foreign countries are typically represented.  Everyone is there for the same reason—to run some good trails through the mountains and have a good time.  There really are no strangers, just new friends you haven’t met yet.

Do you plan to run the event in the future?

There’s no doubt I’ll run TRR again, it’s just a matter of when.  There are a couple of races I’m looking at next summer, so we’ll see how the schedule works out.  I may very well be back in 2019!

To someone who is interested but may be sitting on the fence deciding to run TransRockies, what would say to them?

I’d say get signed up, start training, and stay healthy.  No one should ever think they can’t do it.  It’s just a matter of making the commitment and getting started.  TransRockies is like no other race I know.  Every runner should experience it at least once in their life.  If it’s a matter of cost that’s got you on the fence, TRR has recently announced a payment plan for the 2019 race.  To my knowledge, that’s the first time this has been offered.  It’ll definitely make it easier for those on a budget.

Thank you so much for taking time and sharing your experiences with my readers.

Brian

(photo credits to Sportograf)

Running and Thinking about a Spring Marathon

Marathon running when I’m thinking about spring.

As much as I may complain about the heat of summer…I prefer running in the warmth of the sun vs. the cold nights of winter.  When old man winter comes to town I start thinking about spring marathons.

The Wrightsville Beach Marathon, race weekend has it all, (Marathon, Half-marathon, 5k and mile races) a fast course, scenic location, waterfront views, and multiple bridge crossings.  Start your racing year off right and come run with me as I open up my spring running season at the Wrightsville Beach Marathon.

[Tweet “Come run with Brian @cledawgs at the Wrightsville Beach Marathon”]

Looking for some running inspiration?  I’ll be at the expo with copies of my books Running to Leadville and 26.2 Tips to run your best marathon (or any race for that matter)

Running to Leadville is a story that only a runner could tell.  A story as much about life as it is about a 100-mile trail race known as the race across the sky.  A tale about a boy, a girl and a tragic twist of faith.  The story comes together as a young man finds himself and a new outlook on life at 12,600 ft on the mountain pass known as Hope Pass.

26.2 Tips to run your best MARATHON is a collection of lessons learned from my racing career where I’ve run fast and not so fast.  This book is perfect for the first time marathon runner or the veteran who is looking to improve their finishing times.  26.2 Tips bridges the gap between training and racing.

Running, Racing and Spicing Up Your Life

Is running that familiar marathon distance getting routine?

Have you raced too many half-marathons?

Does the 10k simply lack the appeal it once had?

When you get tired of the traditional races try one these unique distance/format races to spice up your running and racing relationship.

(On my bucket list for sure)

Stage Races:  Whether it’s the Last Annual Vol State 500k or the TransRockies 120-mile run in the Rockies…a stage race just might be what you need to re-light your endurance flame.  Set over multiple days the race distance is broken into manageable but challenging segments to test your endurance moxie.  What these multiple day races offer, is a chance to test yourself over increased distances, running on successive days, and an opportunity to bond with fellow runners over a large period of time.  It’s one thing to show up to a race, run, finish, and cheer on a few friends.  The time you will spend with your fellow races over multiples days will create lifelong bonds.

Personal Experience:  I have not run a stage race, but it is something I am interested in doing in the future.

Timed Events:  A marathon has a definitive finish line, you either run 26.2 miles or you don’t.  To mix things up try a timed event such as a 6, 8, 12 or 24-hour event where you log as many miles as you can in a given amount of time.  The winner isn’t the one who crosses the finish line first, it’s the runner who can manage their body, their emotions, and the race conditions while keeping their will to keep moving intact for the entire period of the timed race.

Personal Experience:  I’ve run 13 timed races, 12 x 24-hour and 1 x 12-hour.  I cut my teeth and learned a lot about ultrarunning and myself running 24-hour races.  My best outing is 96.725 miles.

Last Person Standing Race:   There are various formats of varying distances and time but here is the idea.  This distance and format I borrowed from Jimbo’s East Coast Summer C.R.A.P. Fest:  A timed loop race over a 1.6-mile trail loop.  For your first-time round, you get 37 minutes to complete the loop.  After 37 minutes, you start lap 2 – this time you get 36 minutes.  The third loop you get 35 minutes, then 34 minutes, and so on.  If you miss the start of the next loop, then your race is over.  The last person running “Standing” is the winner.  A version of this race format lasted 67 hours at the Big Backyard Ultra.

Personal Experience:  I have not run one of these events, but this format intrigues me.  It appears like a balancing act between pacing and endurance.

(2012, my first relay race…tons of fun)

Relay Races:  Tired of running alone?  Try a 200ish-mile relay race with a bunch of your family, friends, and or co-workers.  In this concept, teams are comprised of between 12 and the minimum number (normally 4) of runners your Race Director allows.  Teams cover the race distance with each team member running their “share” of the 200-mile race.  The non-stage running members pile in a van and meet up at the next exchange point to launch off the next runner as they take on their stage.  This routine is played out over 30+ hours.  The team with the lowest accumulative time wins.  Teams also compete in some unofficial team heckling, van decorating, and other mischiefs along the way.

Personal Experience:  I’ve run 1 relay race.  The Colonial 200 in 2012.  I ran the event with 5 of my friends.  This race ranks as one of my all-time favorite running experiences.  We ran, we laughed, we ran some more, and we laughed until we lost our turkey Subway sandwich.

It happens to the best of us.   One day you’ll get bored, your eyes and your heart may wander.  It’s okay, the Stage Race, Timed Events, Last Person Standing, and Relay Races are wonderful avenues to test your endurance, have some fun, meet new people, and scratch the running and racing itch.

Atlantic City Marathon – Running Strong — Running #LJSTRONG

Atlantic City Marathon

My Marathon Motivation –  Days prior to the race a young child, a friend of ours, lost his battle with cancer.  He would be buried on Sunday, race day.  I can’t imagine the pain of losing a young child.  Linton’s favorite color was red and it was with a heavy heart that I dedicated this race to remember Linton James #LJstrong.

The Atlantic City Marathon ranks as one of my all-time favorite races.

EXPO – Small in size but provided everything needed prior to race morning.  I’ve been to the monster size expos and after a while, you realize that you have seen it all before.  This expo was intimate and ideally located.  I found it easy talk to other runners and the race staff without fighting through a crowd.  The race staff provided daily race briefings, highlighting details of the course, answering questions while they kept the atmosphere entertaining.  The location of the expo provided plenty of parking and on-site places to eat.

RACE DAY LOGISTICS – The start and finish were held on the Boardwalk behind Bally’s casino.  There was plenty of covered parking areas available within walking distance.  I had no trouble finding a place to park, fast in and fast out after the race.  Prior to most races you often have to huddle out in the cold, here, there was plenty of indoor space for almost the entire field to keep warm (on a cold and windy morning), stretch, use the restroom, and get mentally ready to run.  I walked to the corral within 5 minutes of the starting time.

[Tweet “Check out @cledawgs motivation and race report on the Atlantic City Marathon”]

RACE COURSE –  26.2 miles is a long way…no matter how you look at it.  The Atlantic City course offered diversity.  We ran along the Boardwalk, around the casinos, among some wonderful homes, and we ran within a small-town setting.  The course was always interesting and kept me focused on getting to the next mile marker.  Expertly marked and marshaled, I never wondered “which way do I go.”  I enjoyed the sites and the support from the local volunteers.  Finishing on the Boardwalk with the ocean on one side and the glitter and gold of Atlantic City on the other was awesome!

RACE BLING –  I really liked the 60th-Anniversary edition of the finishers medal.

NOTE: In all transparency, I was provided free entry into the Atlantic City Marathon as a race ambassador.  But my feelings and thoughts about the race have not and will not be influenced.

RACE REPORT:  I did not go into this race with a lofty goal.  After a summer of ultramarathon training for Leadville, I did not believe I had much speed in my legs.  I hoped I could run another sub-four-hour marathon to keep my streak of three sub-fours in a row alive.

I started the race on the heels of the four-hour pace group where I planned to hang out all day.  As we made our way off the Boardwalk and down Martian Luther King Blvd, the pace was perfect.  The day was cold and windy, I was happy to be tucked into the pack getting some relief from the conditions.  At mile two the race course featured a run through a tunnel towards the first of two lollipop loops on each end of the Boardwalk (upper and Lower) that make up the 26.2-mile course.  You haven’t lived until you have run through a tunnel surrounded by the echoing cheers of the marathon crowd.  The next aid station would be near the exit of the tunnel.  As I made my way out of the tunnel I was happy my race day tactics were going “as planned.”

Did I mention you should always have a backup plan?

One of the 26.2 Tips I offer to run your best MARATHON (or any race for the matter.)

At the second aid station, I somehow lost track of the pacer.  In the hustle and bustle of the water exchanges, I got separated from the pack.  To recover, I thought if I ran a steady pace, 9-minutes per mile, that eventually we would link back up and continue on to a sub-four hour finishing time.  Well, that never worked out.  Looking back I ran a bit too fast.  By mile-3 I realized I was on my own.

5k Split Time:  28:33/9:12

The upper lollipop section as I’ll call it featured a number of turns and easy to run sections which in hindsight helped me run a bit faster than sub-four hour pace.  The route weaved between Brigantine Blvd, Huron Ave, Renaissance Point Blvd, Harrah’s Blvd, Maryland Ave, Melrose Ave, New Hampshire Ave. and back onto the Boardwalk at mile 8.  This run along the northern section of the course offered wonderful views of the ocean and Atlantic City.  Accepting that I was on my own I told myself to keep my pace no slower than 9-minutes per mile.  As I made my way out of this section I glanced at my watch to ensure I was on target.

Running on a Boardwalk surface is unlike running on streets or trails.  The wooden surface offers a unique feel and the setting along the waterfront offered plenty of distractions.  For 5-miles we ran south on the Atlantic City Boardwalk with casinos, shopping, and monuments on one side and the wide-open expanse of the Atlantic Ocean on the other.  I thought I would be bored while running 5-miles due south, but the setting here kept me entertained the entire way.  If I wasn’t admiring the buildings, I was people watching taking in the collection of welcoming spectators who were braving the cold as they cheered us on.  At the halfway point of the Boardwalk, the lead pack of the half marathon crowd came racing past me.  It was fun watching them run for the win.

10k Split Time:  56:34/9:07 

At mile 13 we took a right-hand turn off the Boardwalk onto Washington Ave. and then a left onto Atlantic Ave. where we would run 3-miles out to the end of Atlantic to a 180-degree turnaround point.  After the turn, we started back along Atlantic Ave. for roughly 2-miles (miles 16 and 17), it was at this point that I caught a glimpse of the four-hour pacer making his way to the turnaround point.  I estimated that I had pulled away by a mile and a half.  Convinced I had no worse than a sub-four finish in the bag, as long as I kept up my end of the bargain, I continued to motor on.  After turns on Monroe Ave, Amherst Ave, Jerome Ave, Huntington Ave, back on to Amherst, Atlantic and the Boardwalk the unthinkable happened.  Along this stretch, making my way through the south loop, I caught and passed the 3:55 group.

Where once I was happy with a four-hour finish, where once I wanted to stay in contact with the four-hour group now I wanted to keep the 3:55 pacer behind me and if I could to pull away.  Passing the 3:55 pace group I now wondered if I could keep up a 7-mile “up-tempo” run to the finish.

Mile 17 – 8:28, Mile 18 – 8:33, Mile – 19 8:39

19 Mile Split Time:  2:49:58/8:56

The wall 8:46, Mile 21 – 8:42, Mile – 22 8:45,

My plan had always been that if I had anything left, if I had any gas left in the tank that I wanted to put the hammer down on the Boardwalk.  The final miles on the Boardwalk seemed like the perfect opportunity to make up some time.  On the comforting surface once again I found that my legs were getting very tired, they were happy to run slower but I could not get them into an upper gear.  The run up the Boardwalk began to feel like a yo-yo of endurance running.  My leg turnover would slow down, I’d glance at my watch and will my legs into a faster pace.  This faster pace would hold on for a while and I would taper off, another glance at my watch and another round of mind over tied quads.  This back and forth attack went on for two miles.  I was happy to click off mile splits between 8:37 and 9:03 .

The last mile got tough, I could see the top of the Bally’s casino and hotel but as hard as I ran it seemed to get closer.  I believed in my heart I had a good finishing time in front of me but I had not looked at the overall elapsed time function of my watch to see where I actually stood.

As my legs drew stiff, and my lungs began to burn I thought for a second it would be okay to cruise to a decent finish.  Countering this point was one important thought.  Little Linton James fought so hard, his family was in so much pain, I could not give in, I had no right to give into temporary discomfort.  I know in the big picture a PR at a marathon means nothing, but if I could finish strong, if I could finish this race #LJstrong maybe I could honor him and his life.

The run to a PR was on.

Finish Time: 3:52:28

The first person I called was my wife.  Hearing her voice on the other end of our cell phone connection I told her I had finished, I told her I had scored a PR and I told her through waining breaths that I had thought about LJ all day.  I started to cry.  I hope I carried his name in an honorable way, I hope I inspired just one person to look at life differently and maybe one person will fight just a little harder in life’s battles because of Linton James and because I ran #LJstrong for 26.2 miles.

Running – Racing and the Big Bang Theory

My wife and I love the Big Bang Theory.  The show is funny, well written and the actor/actresses that play the key roles are very good at their craft.

Sheldon the glue that keeps the group together, aka Dr. Sheldon Lee Cooper, B.S., M.S., M.A., Ph.D., Sc.D., is a Cal tech theoretical physicist, and has since youth authored a mortal enemies list:

  • Barry Kripke.
  • Leslie Winkle.
  • Billy Sparks.
  • Dennis Kim.
  • and there was Will Wheaton

[Tweet “Check out @cledawgs List of Running Mortal Enemies”]

In honor of Sheldon’s list I have put together my list of Running Mortal Enemies.  I’m sorry no one person made the list, but I have plenty of running situation enemies.

  • Shocks that fall down and eventually roll up under my foot.
  • That rock that gets into your shoe and no matter how hard you try you just can’t get it to move to someplace where you don’t land on it with every footfall.
  • Chaffing in man-land.

  • Running behind a group of friends that no matter how hard you try to pass they seem to move in that direction.
  • Trying to operate my camera phone with sweaty hands and miss capturing the selfie photo of a lifetime.
  • A hill during the end of a race.

Want to run a faster race or out run your enemies?  Check out my book, 26.2 Tips to run your best Marathon (or any race for that matter.) available on my blog and Amazon. 

What/who are your mortal (running related) enemies?

Cleveland Marathon – A Running Weekend in 2019 – Run Cleveland

I’ll be back, again…again…again and again in 2019

I’ll be returning to North East Ohio to run the Cleveland Marathon series in 2019 and I can’t wait.  To help you reach your goals I’ll be posting training tips to help you run your best Cleveland!

COME RUN with me and get 10.00 off use discount code BB2019

Tip #8  Have a plan for the week leading up to the race.  Do you know what food works best for you the night before the race?  How about hydration, do you have a plan to ensure your well hydrated before race day?  Success comes in the days before the race as much as it comes during the race.

Tip #7 Preview the course.  Before race day you should try to get a good feel of the race.  Your best performance comes when you know the hard parts, the easy parts and the hilly parts of the course beforehand.

Tip #6  If the race course has hills, train on hills.  If the course is flat, train on the flats…try to train on the same type, of course, you will be racing on.

Tip #5  Race as you trained…

Tip#4 Have a race day plan and a backup plan.  It’s very seldom that race goes off just the way you imagined.  It’s best to have a plan and a backup plan just in case something goes wrong.

Tip#3  Find a tribe.  Many runners find it easier to train for a big race in the company of others.  A training tribe/family helps to keep you accountable to your training plan and to your running friends.  It’s hard to be a “no-show” when you know others are waiting for you, looking for you and will give you a hard time the next time you do make the training time.

Tip #2  Identify your race shoes early.  Going into a goal race you don’t want to run in new shoes or shoes you don’t feel comfortable running in.  I pick out my race days shoes for my goal race months in advance.  I use the months prior to break them in and get them to feel comfortable for race day.

#1 To have a successful run at Cleveland, build your base now.  A successful marathon begins at least six months before race day.  You need a solid base of fitness to maximize your efforts on race morning.

Want to run your best Marathon or any race for that matter?  Click here to learn the tips and tactics I’ve learned over 18 years of marathon racing.

To help you save money, I’ll have a special discount code for my blog followers to save a few bucks on your entry fee.  Stay tuned for more exciting news….

Why you should run the Cleveland Marathon.

Disclosure: I was selected to be a race ambassador for the Cleveland Marathon and received a free race entry. This WILL NOT influence my posts in anyway. I tell it like it is…period.

Races That Changed My Life – Marathon and Ultra Marathon Running

Five marathons or ultra-marathons races/runs that changed have my life.

When I first started on my fitness journey, it was never on my scope to run a marathon or an ultra-marathon.  18 years later I can hardly believe the number of miles I have covered or the lessons that have I learned.

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1.  My First Marathon – I began my fitness journey to simply get back into shape.  At that time, I was a mid-30 something young man who was beginning to feel the mid-life riff.  Stepping on the treadmill that faithful day I had dreams of regaining some form of fitness and one day running a 10k where my heart didn’t explode.  Maybe in my wildest dreams I could envision a “better” version of me running a half-marathon.  A full marathon, that is what “other” people did.

On April 24th 2005, in just over four hours, I ran the Shakespeare Marathon.   My life would never be the same.  I learned much about myself during the nine months of training.  I found my spirit during the time it took me to cover the 26.2-miles.  After finishing the race, I believed I could do anything I set my mind and my will to accomplish.  I became aware that I was capable of being that “other” person, the ones who achieved their goals and dreams.  I learned that any task, challenge or ambition could be met if you tackled it one step, one day at a time.

Nothing seemed impossible after this race.

2.  My First 24-Hour race –  I didn’t see it coming.   A simple black and white flyer picked up at a local running store enticed me into signing up for a 24-hour race.  What was I doing, I asked myself?  How hard could it be to run for 24-hours?  I reasoned it’s only one day.

I started that race alone, one runner among a group of people each testing themselves against the clock.  I learned a lot about myself as I struggled in the latter stages of the race.  I completed 52.5 miles in just over 16 hours.  More importantly I was introduced to the ultra-running community.  I learned that your competitors can and will become your best friends and your greatest supporters.  I discovered that runners are a community who live, laugh, love and toil together.  I learned that each of us while trying to do our best can lift up others around us.  I learned that although running is a solo sport it is also a community of friends who understand the challenge of pushing our bodies beyond what we believe are our limits.

Running has never felt the same since that day.

3.  My First 100-Mile race –  When asked by friends if I would consider running a 100-mile race, not this guy…had been my standard reply.  “I’m not that crazy.”

Running the final half mile of the Umstead 100-mile endurance race, knowing I had covered 99.5 miles in under 24 hours, I could barely contain myself.  Approaching the finish line, I looked for my wife who had provided crew support all day.  In between emotion filled eyes I spotted her and yelled “Michele, get to the finish line.”  I’ll never forget her reply “You’re done?  Your early!”

I continued to run for the finish line as she made her way to greet me.  At this point my body was in such pain, and my mind was using every trick in the book to compel me to keep moving forward.  With my goal, just a few strides in front of me I couldn’t believe I was going to complete a 100-mile race.

As I crossed the timing stripe for the 8th time the volunteer sitting behind the timing table called out my number, looked down at the scoring sheet and said “congratulations.”  I remember seeing my wife standing front and center behind a string of yellow tape.  I noticed her eyes were full of tears and my running mentor George stood just feet away looking proud of me.  I can still recall in great detail when Blake Norwood handed me a Umstead 100-mile sub 24-hour finishers buckle and I remember straining to hold it all together.  Blake next presented a girl standing next to me with her buckle, she began to cry and I lost all control.  I was a 100-mile finisher and I could no longer keep my emotions inside.  I moved slowly but as fast as I could, towards my wife.  She hugged me and took me into the cabin to sit down.  I was happy to be still.  I was so proud I had completed my goal, so thankful to everyone who invested and supported me on my journey to run further than I ever imagined possible.  I knew that somehow, 100-miles later, I had become a different person.

100-miles changed my outlook on life.

4.  Running the Grand Canyon – It’s sometimes hard to imagine a race or a run being bigger than the total distance.  Running the Grand Canyon Rim2Rim2Rim was so much more.

The beauty, the friendships, the distance and the struggle to finish left an impression on my soul.  It’s hard to capture in words the overwhelming beauty of the Grand Canyon.  The colors, shapes, and textures flood your senses.  For a brief period, I was not simply a visitor to the canyon I along with four friends were part of the Grand Canyon.  We gathered as friends along the south rim, wide eyed, open minded and unsure of what we had gotten ourselves into.  I believe each one of us knew we would never be the same.  Over the course of the day, over the 44-miles from the south rim to the north and back we shared our excitement, we shared our journey, our experiences, our struggles and we created a bound we will share forever.  It’s funny whenever I see a post from anyone of this group on Facebook I instantly remember our run at the Grand Canyon.

The Grand Canyon is more than a place to run it’s a life shaping experience on so many levels.

5.  Shamrock Marathon 2013 – Susan was told she had breast cancer.  She was told that one day she would not be able to walk because of Rheumatoid Arthritis.  Susan asked if I would run with her while she trained for a half marathon. (spoiler alert, she didn’t stop there)

Nearly a year later Susan and I ran along the Virginia Beach boardwalk with the finish line celebrations just out of site.  “Susan.”  I called out in between deep breaths as I tried to keep my composure together.  “Susan, you’re going to do it…you’re going to finish the Shamrock Marathon.”  I had spent over four hours glued to Susan’s shoulder.  I was so proud of her.  Susan was a fighter, she overcame some of the scariest health concerns.  She was determined, never giving up day in or day out.  Susan was the first person I ran with consistently.  We ran in the rain, the heat, the cold, through thunderstorms, and in races.   Together we ran easy miles and we ran the long hard miles.  Susan overcame so much and I learned to open myself up to others.

Running was no longer about finish lines…running became about the journey, the adventure, the experience and most importantly about the relationships.

Check out my two running related books on Amazon.

Honorable mentions:

JFK50 (I’ve run this race three times) – to run the one of oldest of ultra-marathons gave me the sense that I had arrived.

Graveyard 100k and 100-Miler – I ran the 100k step for step with George N, we finished in the exact time.  My second 100-miler made me feel like the first wasn’t a fluke.  I ran this race solo.

Yeti 100 – Joined the cult.

Hinson Lake 24-hour race 2017 – First race that proved I could run for 24-hours.

In all of these great events I learned that running will always be about my next great running adventure…

Ultra Marathon Success and Surviving a DNF – Did Not Finish

In life and in running it’s important (so I’ve learned) to not take your successes or your failures to serious.

It takes a lot of courage to sign up for a race.  It takes a lot of dedication to train and prepare for the big day.  Likewise it requires a major commitment both personally and financially to show up on race day.  If you run and race long enough it is bound to happen…Did Not Finish.

“Defeat should never be a source of discouragement but rather a fresh stimulus.”   Robert South

So how do you survive a DNF?

1.  Accept it.  It is what it is…on that day and time you were unable to finish that one race.  Plain and simple theirs nothing you can do to change that fact.  Like many of life’s challenges the first step in getting over it is to accept it.

2. Remember a DNF does not define you as a person.  I get it running is a big part of our lives.  It consumes much of what we do, think and plan for.  BUT…running is only one part of who you are.  You are so much more than the results of a race gone wrong.  One event won’t define your life…one race does not make your running career.

3.  Give yourself time to grieve.  That may sound foolish, but its true.  Like anything in life, if it means enough to you…when you lose it it hurts.  Allow yourself to mourn the loss of the goal.   Acknowledge the pain your feeling.  Set aside time to grieve…but limit that time to a productive period.

4.  Learn from it.   There are lessons to be learned in everything we do.  Once you can look back at your race subjectively, rid of the emotions, look at the race to learn where things went right and where things went wrong.

5.  Get back on the horse.  The best way to move on from the past is to focus on the future.

“Never confuse a single defeat with a final defeat.”  F. Scott Fitzgerald