Intel: How Many Miles is The Boston Marathon?

Q: How many miles are there in The Boston Marathon?

A: The Boston Marathon is 26.2 miles long. In fact, all "marathons" are 26.2 miles. That 5K being held at your local high school this weekend? Not a marathon. No, it's a 5K, which is 3.1 miles. Oh, and "marathons" are not to be confused with ultra marathons, which are races at distances longer than 26.2 miles. Confused? Here's a chart for your reference.

5K	3.1 Miles
10 K	6.2 Miles
15 K	9.3 Miles
Half Marathon	13.1 Miles
Marathon	26.2 Miles
Ultra Marathons	>  26.2 Miles

Now, if you ask a runner this question on the third Monday in April you may get an impatient, snarky response. That's because on this day - the day The Boston Marathon is held every year - it's our Super Bowl. Our World Cup. Our Whatever-The-Heck-Is-Your-Sport's-Biggest-Event. And we're likely irritable because our big thing doesn't get as much respect as yours'. It's not even on television. We have to watch it on the Internet. So, when you ask what we consider to be a trivial question about how long it is, it reminds us how niche our sport is in the greater scheme of things. And we kind of wish everyone realized just how big of a deal it is.

Intel: I Don't Want To Slow You Down

. Hey, do you want to go for a run sometime?
.. Ah...no, thanks. You're fast and I don't want to slow you down.

This might be one of the more frustrating conversations I have with new runners. They're just starting out, think that running is all about how fast or how far one goes, and completely lose sight of the fact that it can be a fun, social activity.

I think one of the main reasons people don't stick with running is because they isolate themselves and think of it as a solitary endeavor. This is unfortunate, because running is one of those sports best shared, where accountability can make or break your sticktoitiveness. Don't feel like getting out of bed for your run? Odds are you will if you know someone else is standing around waiting for you.

This is not to say that you have to run with others all the time. Me personally, I run alone most weekdays and meet up with a group on the weekend. Some of my workouts are best completed alone so I can focus, while others, like longer runs, are far more enjoyable shared.

Here are a couple of points that will hopefully change your mind about running with others.

Number 1: If a person you perceive to be a seasoned runner asks you to join them, odds are they already know you're not at their skill or endurance level. They're asking because they want to spend time with you and help you enjoy something they're passionate about. They know you may need to run slower, and they're also aware you might need to - *gasp* - stop and walk for a bit. It's ok. It really is. They wouldn't ask you if they didn't want to do this.

Number 2: You're not as slow as you think you are. Yes, you. You the walker, wogger or jogger. There are tons of people out there that you're very compatible with when it comes to speed and distance. In fact, the vast majority of runners are probably not as fast as you think they are. That person you think is too good for you to run with might fall into the same category as you.

Keep these things in mind the next time someone asks you to go running with them. It's ok if you've tried running with others and just prefer to go it alone. But don't dismiss an offer for company out of hand just because you think you're too slow. That's just selling yourself short and possibly depriving yourself of the one thing that makes running something you love.

This post is one in series that addresses comments and questions I routinely hear from both new and non-runners. This series - posts will be tagged with the "Intel" label - is not intended to delve deep into running subjects, but simply to provide informative, concise responses that sometimes entertain. I am not an anatomy professor, particularly accomplished runner or legend of the sport. I'm just a guy that runs often, races frequently and enjoys sharing what he's learned. You can contribute topics by emailing me using the link on my Google+ Profile or by posting in the comments below.

Intel: How Should I Breathe When I Run?

Q: How should I breathe when I run?

A: Someone once told me about a friend that told her when running she should only breathe in and out of her nose. "It'll help you get that runner's high," she said.

Whoa! Stop! Don't do that! Whoa!

Ok, now that we've established that you should not do that, here's my take. Just breathe. Open your mouth and let as much oxygen as your body demands be inhaled. Do not constrict your breathing in any way. In, out, repeat.

If you're a relatively new runner your breathing will most likely be labored. That's because your aerobic capacity needs to be trained as much as your legs. Don't be discouraged. It will become less work the more you run.

You will no doubt hear from others that the proper way to breathe is to inhale deeply all the way down to your stomach. Or you may be advised to inhale X breaths for every X steps you take. Again, don't stress over this. These methods certainly work for some, but I don't recommend you get hung up on it.

Keeping this simple, my advice to new runners is to try keep your breathing manageable. You should be able to carry out a conversation. If you're panting so hard you can't, slow down. In time you may want to run faster. When that day comes it will be time to reassess. Until then, slow down and just enjoy the run.

This post is one in series that addresses comments and questions I routinely hear from both new and non-runners. This series - posts will be tagged with the "Intel" label - is not intended to delve deep into running subjects, but simply to provide informative, concise responses that sometimes entertain. I am not an anatomy professor, particularly accomplished runner or legend of the sport. I'm just a guy that runs often, races frequently and enjoys sharing what he's learned. You can contribute topics by emailing me using the link on my Google+ Profile or by posting in the comments below.

Intel: What Brand of Shoes Do You Recommend?

Q: What brand of shoes do you recommend?

A: Oh my. If only you knew what a loaded question this is.

Here's the thing. It's not about the brand of shoes. Do some manufacturers make better quality shoes than others? Yes. But what's more important than how a shoe looks or holds up over time should be secondary considerations to finding a pair that's right for you. So, what's that mean and how do you do this?

First, here's what you shouldn't do. Do not walk into a shoe retailer and let them tell you what shoe you need. Chances are they're going to throw around words like pronate, supinate, cushioning and support. They may look at the soles of your current shoes to inspect tread wear, and they might even have you get up on a treadmill to watch you run. For decades these were commonly accepted methods for fitting people with running shoes. Problem is, there's little science to support the notion that how you run should determine what type of shoe you wear. You can thank the shoe companies for this, since most of their marketing and sales pitches are designed to get you to buy their products. Go figure.

So, what should you do? In my humble opinion, you'll need to become your own test subject. And it's going to take some time and patience. And you're going to have to take lots of notes. It's not enough to try on a pair of shoes in the store, walk (or run) around in them for 5-10 minutes and deem them "the ones." Sure, you might get lucky, but chances are you're going to need to run in them for at least 3-4 full-length workouts to get a true picture. But how can you do this when the retailer won't offer exchanges after you leave the store? Well, some (few) brick and mortar stores do provide this service. You'll need to ask this up front, and if they don't I'd take your business elsewhere. Is it an inconvenience? Yes. But your health is worth the investment.

Another option I strongly recommend is to order shoes online. You'll have to set aside your want for instant gratification, but I know of two sites that each accept returns for exchanges and refunds. Running Warehouse will do so for up to 90 days, and Road Runner Sports 60 days. I've shopped with them both extensively and can't say enough good things. They ship quickly, price their inventory competitively and have great customer service. The only drawback I can think of is the day or two it takes for them to show up on your doorstep. But when they do it's like Christmas!

As I said up front, this really is a loaded question. I've only touched on the overall approach I feel is best. I haven't even mentioned the laundry list of criteria that can affect how a shoe interacts with your foot. Things like stack height, medial post, arch height, mid sole, overlays, and lacing systems are just some of the attributes that can make or break a shoe for you. With an open mind and thoughtful experimentation you should, over time, be able to find the combination of factors that works best for you.

This post is one in series that addresses comments and questions I routinely hear from both new and non-runners. This series - posts will be tagged with the "Intel" label - is not intended to delve deep into running subjects, but simply to provide informative, concise responses that sometimes entertain. I am not an anatomy professor, particularly accomplished runner or legend of the sport. I'm just a guy that runs often, races frequently and enjoys sharing what he's learned. You can contribute topics by emailing me using the link on my Google+ Profile or by posting in the comments below.

Intel: How Much Do I Run Every Day?

This post is the first in series that addresses comments and questions I routinely hear from both new and non-runners. This series - posts will be tagged with the "Intel" label - is not intended to delve deep into running subjects, but simply to provide informative, concise responses that sometimes entertain. I am not an anatomy professor, particularly accomplished runner or legend of the sport. I'm just a guy that runs often, races frequently and enjoys sharing what he's learned. You can contribute topics by emailing me using the link on my Google+ Profile or by posting in the comments below.

Q: How much do I run every day?

A: I think the general perception of new and non-runners is that people who run cover the same amount of distance every time they head out the door. This is a fair assumption, considering that's exactly what I did when I was first starting out. Every Monday, Wednesday and Friday I'd get home from work and run one of a couple of routes, each of which was about 3-4 miles. There are plenty of runners that take this approach for years and have great success with it. However, people like me that regularly complete half marathons and marathons tend to run varying distances.

I recently completed a training cycle that prepared me for a marathon. I typically ran six days per week, and daily distances varied from as low as 5 miles all the way up to 20 miles. Here's a sample week towards the end of the cycle.

• Monday - 5 Miles
• Tuesday - 6 Miles
• Wednesday - 5 Miles
• Thursday - 7 Miles
• Friday - Rest Day
• Saturday - 10 Miles
• Sunday - 20 Miles

There's a lot more to it than running different distances every day, like intensity and type of approach, but I'll cover those types of questions separately. Just know there's no right or wrong response to this question. The answer largely depends on your goals, the time you want to invest in running and how much you love the sport.

One last thing. If you're interested in seeing how much I actually run on a daily basis, check out my profile on dailymile. I post my workouts there just about every day, as do thousands of others.

Mississippi River Marathon Report

After two seasons of marathon training I decided last spring I would give myself a break this year and do only shorter distances. That was before I heard about the Mississippi River Marathon though, and not long after I changed my mind. Not only that, but I convinced my friend, Amanda, that she should do it with me. Starting in Arkansas, crossing the river on an impressive suspension bridge that had recently been completed, and finishing in Mississippi sounded too good to pass up. And that it was the inaugural event made it all the more appealing. There's just something about being one of the first to do something that I like.

After 18 weeks of training and a 6-hour drive over from Prattville, Tim, Amanda, the littlest president and I found ourselves in the heart of the Mississippi Delta, also known as "The Most Southern Place on Earth"^[1] I was impressed with the vastness of the peanut crops in southern Georgia when I went to the Snickers Marathon in Albany a couple of years ago, but the enormity of cotton, rice, soybeans and sugar fields in this region dwarfed those in comparison. I could go off on a tangent here about the culture and community, but it's a topic better suited for another time. So, off to the start of the race!

My only concern about this event was that it was the inaugural. Often it takes a race director a few times to get things right, so I was prepared to give them some slack up front. The months leading up to the event gave me a good feeling, though. Their social media presence was good, they were quick to fix an issue I noticed with my registration, and were very communicative about everything logistical. So, it came to me as no surprise that things were well organized when arrived at the finish line to be bussed to the start. One line of the school buses was for marathoners and the other for half marathoners.

Greenville Bridge (Credit: Loadtest)

It took about 30-40 minutes to reach the starting line on the northwest corner of Lake Chicot in Arkansas. Along the way we got our first views of the bridge through foggy windows and a beautiful pink-orange sun coming up over the horizon. We also got the rundown on the Little Rock Marathon from a fellow runner who could only have been a Chamber of Commerce operative. He spent a good 10 minutes telling us about the race, the legendary belt buckle and how well organized it was. Food for thought!

Anyway, it was a cold morning in the mid-30s and I wasn't looking forward to disembarking. Fortunately, the organizers had thought of that, too. Waiting for us were two large bonfires that were quickly surrounded. With more than 45 minutes until the start of the race they were lifesavers. About 15 minutes before we were to begin we (I) stuffed our gear bag with extra clothes, dropped it off and walked over to the start line. After some brief announcements and the Star Spangled Banner we were off at precisely 8am.

The first six miles along Lakeshore Drive were fantastic. Amanda and I found our pace, enjoyed running along the lake and made small talk with some of the runners around us. We came up behind a man by the name of Robert Bishton, who was wearing a straw cowboy hat and 100 Marathon Club tank top. At one point in our conversation he stated that he "had no life," but I couldn't have disagreed with him more. He told us he had run over 200 marathons (Those seeking membership in the 50 or 100 States Marathon clubs might be interested to know they can count this one as either Arkansas or Mississippi, not both), starting when he was 54 years old. And in the past two years alone he'd run 42 of them! When I asked him what race he'd traveled the farthest for, he mentioned one in Australia. But he also volunteered that in two weeks he would be running in the Antarctic Marathon! Talk about inspiring!

Sorry, couldn't help it.
(Credit: Mo Farah Running Away From Things)

After turning left onto Highway 82 we slowly pulled away from Cowboy and began our run into a steady head wind coming out of the east. At times it was discouraging how much extra effort it took to maintain pace, but we found ways to cope. Around miles 8-10 we were entertained by a crop duster that dipped and dived over and over again, scaring Amanda as it flew just above the ground. A few miles after that we rounded the corner and finally saw the bridge. I'd expected to see it off in the distance as we ran south, but it wasn't until we were upon it that it came into view and presented the only hill on the entire course. Almost 2.5 miles from end to end, it felt like the gradual incline went on much longer than the descent down the other side. Still, it didn't seem all that bad to me. Another moment of levity came as we crested the top and came across a dead fish lying in our path. How does something like that get all the way up here, we wondered? We're over 100' above the river!

Almost immediately after we got off the bridge we were surprised by Tim and Lincoln cheering for us alongside the road! They were holding some great signs and Tim was ready to take anything off our hands. Unfortunately, we weren't prepared to break stride and kept on motorin' on. Less than half to go!

I thought once we started heading north the wind would be a non-factor, but it felt like it kept hitting us in the face. All totaled I'd say at least 10 miles were more challenging than they otherwise would have been without it. Still, as one gentleman we spoke to later put it, it's always something. There's no such thing as a perfect race. Except at the Chickamauga Battlefield on Veteran's Day weekend, of course. ;)

The mental part of the race really kicked in around mile 17. Amanda was hurting a little earlier than expected, and I was preoccupied with preventing cramping and pushing the wall back. Fortunately, we were able to work together to make it to the finish line. I pulled her along for some stretches, and when the money was on the line the last couple of miles she dug down, picked up the pace and forced me to do the same. If it weren't for her I probably would have coasted in at the same pace we'd held all along. Instead, we finished strong and somehow managed to smile for Tim as we approached the finish line.

Overall I'm pretty happy with this race. I could have taken my training and fitness more seriously, and I felt the effects of that in the second half. However, I did accomplish my main goals, which were to stay with Amanda the entire time, have fun and fuel well enough that I wouldn't bonk. That last one was a big deal to me, as I've had problems with hitting the wall in previous races and wanted to overcome it at this one. I did overcompensate some and experienced some discomfort on this attempt, so I hope to adapt and learn more at races in the future.

One last thing about this race that I was really pleased with was pacing. I'll spare you the mile splits, but suffice to say they were very steady throughout. We finished the first half in 1:56:13 and the second in 1:56:07. That was my strategy going in, and I don't know as we could have executed it much better.

Would I recommend this marathon to others? Absolutely. It was well organized and worth the travel and expenses. That said, I'm not sure I'd go back and do it again. The best part was spending it with Team McQueen, and I'd rather convince them to attend a different race in the future and make some new memories.

Chickamauga Battlefield Half Marathon Race Report

In the days leading up to a race I will often ask my friends if they're planning on running or racing. In my mind there's absolutely nothing wrong with participating in an event, "running" it at a comfortable pace, and enjoying the overall experience. I've done this a number of times myself, and have never once regretted it. Conversely, I think there's also a time to test our limits and see what we're made of. To train for 14, 16 or 18 weeks, and then "race" with everything we've got to see if we're 1 second faster than the last time we attempted that same distance. But after running the the Chickamauga Battlefield Half Marathon this past weekend I came to realize there's a third option I had never really considered before.

Competing.

Heading to the park on Saturday morning I had every intention of racing. I'd trained to do the same at the Montgomery Half Marathon back in early October, but the heat and humidity that day was oppressive. I threw in the towel a quarter of the way into the race and instead ran it with friends, having a great time in the process. So, with another month of training under my belt, fresh legs and ideal conditions, I knew the stars had aligned for an all-out effort. I was confident I could finish under 1:35, and hopeful I might sniff 1:32.

Having run this race and this course a number of times, I have a pretty good feel for its challenges. It's not exactly difficult, but it's not easy, either. Knowing I needed to restrain myself the first half so I could finish strong the second, I decided to aim for 7:15/mi through mile 5. I didn't execute this perfectly, but the pace felt very comfortable and I was pleased with where I settled in. A couple of seconds wasn't a big deal considering the very subtle, gradual descent.

7:09 (+30'), 7:06 (+5'), 7:08 (-14'), 7:04 (-17'), 7:05 (-48')

On the course, surrounded by awesome.

Starting at about the 5.5-mile mark there's a 2.5-mile section where runners climb about 50'. It rolls a bit, but no, it's not a huge obstacle. Still, I knew maintaining my pace coming up Jays Mill Rd, turning left onto Alexander Bridge and then right up Viniard Alexander Rd would be a challenge. I beared down a tiny bit, and stayed steady at 7:09/mi for the entire stretch.

It was around this point I noticed I wasn't just racing against myself. I started taking inventory of the other runners around me, trying to figure out which ones might be in my age group. One guy I'd been running with most of the race started slowly pulling away from me, but he looked to be in his early 30s. No big deal. Then I passed another half marathoner that had a good 10 years on me, which gave me a small boost of confidence. Finally, I locked in on a guy wearing green that wasn't too far ahead. He looked to be around my age, and later I learned his name was Scott. I decided I'd try to hang on to him as long as possible.

We came out of the woods, turned left onto Lafayette Rd, and then right onto Glenn-Viniard. During this next, 9th mile - where we passed my favorite monument, Wilder Tower - we climbed another 35' and I began to feel the fatigue. Just a little farther until we pass Bloody Pond and then break out into the wide-open Brotherton Field, I thought.

After turning right onto Dyer Rd and cresting the last short, steep hill, I took the opportunity on the descent to compose myself and prepare for the final miles. Entering the woods again at the 11.5-mile mark Scott was still in front of me. I knew I didn't have much time left, and set to work closing the gap between us. It took about a mile to catch up with him, and once I did I sat on his right shoulder for about 15-20 seconds. I began to wonder if he was fading or if I was being played. Was he waiting for me to expend what energy I had left? Should I keep him in front of me and then try to pass him at the very end?

Hanging on until the very end. Barely.

Finally, I surged past him and tried to pull away. I immediately felt a combination of paranoia, adrenaline and exhaustion. How much longer could I keep this up? Were those his footsteps I was hearing behind me, or was I imagining it? I gave it everything I had left, fully expecting he'd overtake me at any time. I turned right, ran past the medical center, and then made the turn back onto Barnhardt Circle. Looking back on my splits now I see I did the last half mile at about a 6:45/mi pace, but at the time it felt like I was running in slow motion.

Coming down the final stretch I had a brief moment of clarity where I heard the announcer call out my name. And I heard my friends cheering me on, as well. Then, I crossed the line and saw the time on the clock: 1:33:45. I had no idea how well I really did against men 40-44, but was pretty happy I held on to beat Scott at the end. 

After collecting myself I had the pleasure of watching Amanda (big PR!), Duane and Hilary finish. I refueled on the Chickamauga hallmark, banana pudding, and soaked up the sunshine and festivities. While waiting for James and Kaitlin to finish the marathon, Kate and I went over to the awards tent and studied the posted results. Here's how I fared:

Gun time: 1:33:45
Chip time: 1:33:43
Overall place: 14th
Men 40-44: 1st
Overall pace: 7:10/mi

Even though I won my division I feel I should give proper credit to 41-year-old Paul Horton, who finished 3rd overall with a time of 1:23:57. He would have been the winner of our age group, except he was awarded the winner of the Masters Division instead. I also want to express my appreciation to Scott Williams, who unwittingly pushed me to compete. He was very gracious at the awards ceremony, and without him I may not have found that extra gear.

All in all it was another outstanding experience at the Chickamauga Battlefield. I fully expect to be back again next year.