Running with a Dog

Before we start, know a couple of things. I've run with a dog. One. She, Coya, is pretty awesome but hardly represents all dogs. And secondly, this post is not is not intended to be a "you should" diatribe. I can't stand those. Instead, it's simply a record of my experience from which you - and your dog! - might benefit.

Before I get started, why might you want to run with a dog in the first place? Here are a couple of reasons I've come up with:

1. If you have a dog that occasionally gets the zoomies, a run is a great way to spend that pent up energy.
2. Running together will, in my experience, create a tighter bond between you and your pup.
3. Running with a dog can provide additional security. I have to think this would be a huge benefit to females, who unfortunately have to contend with hazards most men don't. Small dogs can bark enough to deter predators, while larger ones can present physical obstacles.
4. You'll never need to clip your dog's nails!

With all that said, here are some of my thoughts and tips.

1. Best breed. At least annually you'll see various publications put out their list of "best dogs to run with." Not one of them will include mutts, which is a shame for many reasons. You may be missing out if you don't consider a mixed breed. Coya is a smattering of Siberian husky, American Staffordshire terrier, Pitbull terrier, and a few other breeds, and she's a great runner that effortlessly goes with me on 5 milers.

I know I said this isn't a "you should" post, but  allow me to briefly stray and say you should check with your local shelters and rescues when searching for a dog! If you happen to be in middle Tennessee I highly recommend RARE, the Rural Animal Rescue Effort, Of course, this is where we got Coya, and we've had the best experience with Trisha, Lois, and the rest of their team. They truly care about what they're doing and to this day we keep in contact and board Coya with them when going out of town.

2. Walk before you run. I see a lot of people out running with their dogs that mean well but are painful to watch. If your dog is pulling on that leash or doesn't align with you, you risk either tripping and falling or getting hit by a car. At a minimum, I believe a dog should first be loose-leash or off-leash trained and controllable on a walk. Yes, this is a lot of work, but well worth it in the end. We've had the good fortune to work with Matt at Allegiant Canine, who's provided the training and guidance that readied Coya for the run.

3. Equipment. Here are a couple of things that have worked well for me and Coya after some trial and error. First, when running she's wearing a Sprenger prong collar. Some may consider this harsh, but it's ideal because it alerts her to the slightest change of direction without having to pull one bit. And if we encounter a dangerous situation - teenage drivers, anyone? - pulling on it lets her know immediately what I need her to do.

I do not recommend a fixed-length leash or one of those gimmicky "hands free" leashes that you wrap around your waist. I've tried both and after bumping into each other a couple times decided to give a retractable one a shot. This Tug tangle-free version has been ideal. In its unlocked position, which is the case 99.9% of the time, it allows me to swing my arms without pulling on her neck. I also can motion it slightly left or right to inform her where to to go. This setup allows Coya to comfortably lead out a few feet in front of me and I only have to lock it taut when absolutely necessary.

The last thing Coya wears is this reflective vest whenever we run around dawn. Enough said.

4. Navigating the run. This might sound odd, but whenever possible I avoid running with Coya on sidewalks. We run on the left side of the road with her up and to my left a bit. Sidewalks I find to be bad for me (too many variations and obstacles), and running on the road prevents Coya from getting on the wrong side of a mailbox, trash can, or light post. No tangling!

Intersections. This is a hotly debated topic among runners in general. I think it's best to have a plan for intersections and stick to it. Mine is that when I approach an intersection with cars I physically turn my back to them. This tells the drivers I have no intention of walking out in front of them and eliminates indecision for everyone.

Finally, when introducing your pup to running I suggest starting out with short distances and running the same route every time. Even better, begin by running the same route you might walk them on. Familiarity and routine can help reduce confusion, and incrementally increasing distance can help you figure out what's enough vs what's too much.

5. Miscellaneous. This is sort of a catch all category of other things to consider.

• Does your dog actually want to run? When Coya and I first started out she was eager to always run. But now every once in a while she'll either avert her eyes or curl up in her bed when I'm getting ready to head out. On those days I'll hand her off to mom for a more leisurely walk.
  
  
• Do you actually want to run with your dog? The answer doesn't have to always be yes. Keep in mind it's ok to want to run just for yourself.
  
  
• Allow your dog to be a dog. Running past a creek? They may want to take a dip! And they're definitely going to want to stop and take care of business somewhere along the way. Pay attention to their needs and always bring along a poop bag!

Now, get out there and have some fun! No doubt this will be one of those posts I add to over time. If you have other observations or suggestions, please leave them in the comments!

Nashville Water Stops and Bathrooms

A quick note about the Nashville Runners' Resource map that I created a couple of years ago. I"m hoping that posting it here will make it a little easier to find through a Google search.

For the uninitiated, this is a map that displays locations of bathrooms and water fountains around the Nashville area. I added as many places as I knew about and then the rest was crowd sourced from the local running community after I posted it on social media.

If you know of any places that aren't already on the map, please feel free to add them. It's open for all to share and use.

Lessons Learned - Maximizing Recovery

Something I've discovered since I started running marathons is that I learn something new either during the training cycle or from the race itself. Each one presents challenges I have to figure out how to overcome, and over time I've built up a mental dossier of things that work well for me. Why did I cramp at mile 19 and how can I prevent it from happening again the next race? What can I eat that won't make my stomach queasy? How often should I drink water? The list goes on and on.

This last time around while training for Chicago I was running more than ever. Most weeks Will and I were turning in 65+ miles, and a couple topped out in the low 70s. It was a slow ramp up that allowed my body to adapt to the new demands being placed on it, but still it was very taxing. Although I wasn't in any real pain, I was continuously sore and fatigued. Just part of the deal, I told myself. You're supposed to feel like this!

One day I happened to come across a site called RunnersConnect that I initially thought sold coaching services and training plans. After spending a few minutes poking around, however, I found a number of informative articles about training, nutrition and injury prevention. I wondered if they had anything about training recovery and eventually came across this article, What Runners Can Learn From Bodybuilders. I found it to be an extremely informative post that both explained what takes place in our bodies after a hard workout, and what could be done to promote quicker recovery.

I won't go into much depth about the article because I really think you should read it. That said, the author, Jeff Gaudette, offered two pieces of advice that basically revolve around the repairing of muscle fibers (anabolism) and delaying the break down of muscle tissue (catabolism). So, how can we do this like a bodybuilder does?

To promote anabolism Jeff advocated consuming whey protein in the form of a protein powder drink as soon as you wake up in the morning. I tried this for a few weeks and, honestly, didn't think it did a lot for me. I'm sure in the overall scheme of things it was helping my muscles, but I didn't experience any drastic changes in the way I felt. Further, I run first thing in the mornings, and putting this into my stomach didn't really agree with me. So, given these two things and the expense of the product he recommended, I came to the conclusion it wasn't worth continuing.

While the whey protein came up short, Jeff's other advice on how to conquer catabolism I found to be invaluable. He suggested consuming casein, a slow-digesting protein chock full o' amino acids, just before bedtime each night. The point of this he says is to feed your body with muscle building goodness and prolong the cannibalization process that would otherwise occur while you're sleeping and fasting. Whatever voodoo magic is taking place overnight, I can say with enthusiasm that this stuff really works! The mornings after I started doing this I woke up feeling significantly more recovered than I was before. I didn't creak near as much getting out of bed, and I was able to better execute each day's workout.

Incidentally, I feel it warrants comment that whey and casein protein should be considered only one aspect of your overall nutrition plan. If you're not eating right in the first place I suspect these supplements won't do a lot for you. So, minimize your alcohol and sweets and stock up on fruits, veggies, whole grains, etc. It'll do your body good.

So, will this work for you? If you decide to try it I'd be interested in your feedback. The product Jeff specifically recommends is Optimum Nutrition Gold Standard 100% Casein. Apparently, it's what you want because it has a high concentration of protein isolate, and that's what makes it more effective. You can mix it with milk or water, and comes in a quite a few flavors. The chocolate supreme is what I got, which was great because it also satisfied my chocoholic tendencies. Sweet!

Chicago Marathon Race Report

After a year off from racing I targeted this year's Chicago Marathon as my next Boston qualifying event. As luck would have it, shortly after moving to Tennessee I met another guy, Will, who was also going and we began training together. Wanting to get a jump on the 18-week, 55-70 mile per week Pfitzinger plan, we began training on May 5th, adding a full 6 weeks to the schedule. It didn't take long to realize my new training partner - who was shooting for a sub-3 hour marathon - was going to either break me or make me a better athlete.

Over the course of the relatively mild summer months we picked up company here and there. Chris Getman joined us early on, and Andy Johnson, Chris Blaylock, Josh Bolin and David Gibson made the occasional appearance. But over the long haul it was Jonathan Thatcher that trained with us regularly. Between his dry British humor and Will's cerebral wit we never had a dull run. I can't tell you how thankful I am to have met all these guys, because let me tell you, if you don't have some good people around you 18 weeks can feel like 18 months. It's a grind that goes much easier with good company

Pre-Race

I flew up to Chicago on Friday night, which initially I thought I'd regret because of the cost. Hotel rooms don't come cheap, especially around marathon time inside The Loop. But in the end I was very happy I got there early and didn't have to worry about making the trip on Saturday. That, and I was also excited to reunite with my good friends Tim and Amanda, who'd flow up earlier in the day themselves.

Saturday morning the three of us got up and walked a couple miles across town to meet at Fleet Feet for a shake out run with Bart Yasso. A couple of hundred others did the same, and we all took a slow jog across town to run along the Lakefront Trail. It was a beautiful morning with great views across the bay, but if I were a native I'd probably avoid it on the weekends because of tourists like us that couldn't help but stop and take photos.

After the run we had a leisurely breakfast and then headed back to the hotel and got cleaned up. Will got into town shortly after noon and we took the shuttle over to the expo. It was at this point it became clear that we were getting what we paid for, which was a lot. Everything about the expo, from the transportation to the packet pick up was seamless and well organized. This experience would extend to the race itself, where everything - and I do mean everything - went off without a hitch. If something went wrong with this race neither I nor anyone I was with knew anything about it.

We wrapped up the day by going out to Pizano's on Adams Street downtown. If every race has its glitch, this was ours. In a really bad way. Knowing there would be hordes of runners looking for a last-minute carb fix on Saturday night, we made plans to get to the restaurant at 5pm. When we arrived we were told it would be about a 20-30 minute wait for a table. Fine by us, and when it actually took until 5:45 to be seated we didn't mind.

We each promptly placed our order and were told by our waiter it could take 20-30 minutes. Again, no big deal. Before we knew it, though, it was 7:15 and our patience was wearing thin. I called over the manager and asked why we'd been kept waiting for an hour and a half. She apologized, saying it was like this every year on marathon weekend. What? How could they allow this to happen every year? Anyway, she assured us our orders were currently cooking and that she'd knock 25% off the bill. So, we hunkered down.

Long story short, another half hour passed and we still hadn't received our food. Again we called over the manager, who insisted we should stay and that she would comp our entire meal. The food came about five minutes later, at which point we wolfed it down, tipped our waiter and then got out of there. Free food is not worth the stress and tension we experienced that night, so I'd advise you try elsewhere if you're looking for pasta the night before the race.

Race Day

Despite the events the evening before, I got a good night's sleep and woke up at 4:30. Following through on my by-the-book carb loading I downed a couple packets of oatmeal I brought along and was ready to head out on time at 6:15. Will and I headed downstairs where we ran across Tim and Amanda acting as photogs for the dozens of runners hanging around in the lobby. Since they were scheduled to start 30 minutes later than us, they stayed behind a bit longer.

Will and I walked down to Grant Park, cleared security, which consisted of bib checks and cursory exams of our clear plastic gear bags, and made our way to the gear check. Will, who was wound like a top, was more than ready to get into race mode, so we wished each other luck and parted ways. I stopped by the port-o-lets and then high-tailed it to corral B, managing to walk through the gate at exactly 7:20 when it was supposed to close. Everyone around me was talkative and in good spirits, and a few minutes before the start excess clothing started flying from left to right over the fence where volunteers were waiting to collect it for charitable organizations.

Unlike other large races I've been to where corrals are released every X minutes, this one just let everyone in wave 1 trickle out onto the course. It was immediately evident that the organizers had done a good job of positioning runners according to ability, as there was no need to weave around slower participants. The only people I questioned being so close to the front were one guy who was juggling three balls and another that was dribbling two basketballs. I mean, c'mon! Now you're just mocking how hard it is to run a marathon! ;)

Quite honestly, almost the entire race was a blur. There were so many people along the course cheering that it made everything go by very quickly. Even though it winds through 29 different neighborhoods, with few exceptions could I tell you where I ran. Ones that do stand out, however, included The Loop where people were 5-6 deep on the sidewalks, Chinatown, Lincoln Park, and Little Italy. It was truly amazing that there was maybe only one section of less than a mile where it got somewhat quite. Otherwise it was a huge street party the entire way.

For me personally I felt great and my confidence was soaring. I started out trailing the 3:25 pace group the first 5-6 miles and then slowly pulled ahead because I felt so good. Through 19 miles I did exactly what I wanted to do, which was to hit splits between 7:35-7:45/mile. In the middle of my 20th mile, though, I began to feel twinges in my left hamstring that I knew signaled cramping. As if on cue, it started to charlie horse right as I came upon a first aid station. I hobbled over to it and pleaded for the volunteer for give me some salt. She casually walked to the other side of the tent while I had a mini freak out. I wanted to get out of there as quickly as possible, but she thought I was there seeking serious medical attention. Of course, it probably only took a few seconds, but she finally gave me what looked like an S! cap and a large cup of water. I downed it and jumped back on the course. The cramp passed and I was able to make up for some lost time, but still I sacrificed 25 seconds.

The next few miles were text book again - 7:40, 7:32 and 7:36. I had great energy and even entertained thoughts of finishing a couple of minutes under my goal. But then at mile 25 my other hamstring started to cramp without warning. I stopped and tried desperately to stretch it out, but it wasn't loosening. Someone asked if I was ok, and when I replied I needed some salt she pointed across the street at another first aid tent. Again I did a controlled stagger and pleaded with the aid worker that was on duty. She gave me another pill but had no water, so I had to slowly jog to the next aid stop. I'm sure it had more to do with stopping for a minute than taking a salt pill, but whatever the case my cramp relaxed again and I was able to push on.

Miles 25-26 I lost another minute combined. Still, I thought I had a chance and tried to pick up the pace. All of a sudden I saw a sign that said 800m to go. I glanced down at my watch and saw that it registered somewhere around 3 hours 22 minutes. Holy crap! I only have 3 minutes to run 800m minutes at the end of a marathon! I started running with everything I had left, being escorted the entire way by a woman who was doing the same thing while panting like Monica Seles. I kept waiting for my legs to cramp again, but they didn't. I was able to push all the way to the finish, running a 6:55/mile over that distance. I crossed the line and stopped my watch. 3:25:04 it read.

I wasn't sure what my (un)official time was until after I'd cleared the finish chute and collected my bag at the gear check. I stopped by the information booth, where the volunteer informed me my time was 3:25:03. Yes, I missed qualifying for Boston by 3 seconds. :p

Post Race

Despite missing my goal I still feel pretty good about my race. It's a 2-minute PR, and if it hadn't been for the cramping I'm pretty sure I could have finished around 3:23. That alone is enough to give me confidence I can succeed next time around.

Major kudos to those that went with me and did great things at Chicago.

. Will, who broke three hours with an outstanding 2:59:25.

.. Allison, who passed me near the end and finished in 3:23:25.

... Jenny, who I ran with briefly run up until I cramped the second time. She killed it with a 3:24:48.
.... David, who ran in memory of his brother, Daniel, and in the process blew away his previous best with a 3:26:43.

.... Amanda, who not only had a great time of 3:54:36, but also had a great race experience.

..... And last but not least, Tim, who finished his first marathon in 5:27:06. Above all others he impressed me with his dedication and transformation into a marathoner. You talk about determination, this guy's got it in spades.

Intel: Running with music?

Q: What do you think about running with music?

A: Like most things, my opinion on this has evolved over the years. When I first started running regularly back in 2007 I went to great lengths to have something to listen to while I ran. I had a 1st generation iPod Nano, an arm band, and an assortment of different headphones that were quite a production to assemble and strap on to myself. I would also spend a considerable amount of time preparing playlists and searching for just the right music to take along (check out PodRunner for free, downloadable BPM tracks). It was quite an ordeal, but it served me well.

At some point - maybe when I started running more often with others - I stopped listening to music while I ran. Over time I came to realize that being inside my own head wasn't such a bad thing, and I went a long time without giving it a second thought. Well, that's not entirely true. I'd see other people out running with their ear buds plugged in and judge them a tiny bit. Don't they realize how much about the running experience they're giving up by tuning out, I thought? And don't they realize how unsafe it is to block out the sounds of cars, cyclists, and unleashed dogs? No, I'm not proud of myself, but it's the truth.

For years I rarely listened to music while I ran. Exceptions were made a couple of times per year. Sometimes I'd do it when I had no choice but to run inside on a treadmill, while other times I'd do it as an experiment. That's right, I'd sometimes pull out all the things and take them for a trial run, to see if anything had changed. It hadn't. I didn't hate it, but the next day I felt no compulsion to do it again.

Enter marathon training, summer of 2013. This is where the loop closes and I start occasionally listening to music on my runs. Going into the training cycle I knew there would be a lot of long, solitary runs to get through. Yes, I've had the good fortune to train with a number of people, but the reality is when you're ramping up the mileage it's inevitable you'll find yourself alone in the dark for two hours on a Wednesday morning.

Once I made my decision I did some research. Most importantly, I wanted some headphones that 1) allowed me to hear outside noises, 2) wouldn't fall out of my sweaty ears, and 3) sound half way decent. I found all that in the yurbuds Inspire Pro and haven't regretted my decision to get them for one second. They live up to the hype, fo sho. I also knew I wanted an MP3 player that didn't make me feel like my blood pressure was being taken while I ran. I chose the iPod Shuffle, which clips onto my waist band and allows me to easily change tracks or the volume. It, too, has been a solid performer.

So, where does all of this leave me now? Well, for starters I think listening to music on a run is a personal decision. One that needs to be carefully considered, especially for safety reasons. If you can remain alert in your environment and listen to music at the same time, go for it. That said, I do think there are some other things that should be considered if you decide to flip the switch around other people.

1. Use headphones or at the very least make sure  those you're with don't mind listening along. I've run with people that played music through their phone without headphones, oblivious to the fact that others might not want to listen to Lynyrd Skynyrd or Miley Cyrus. If you're all on the same page, great. Otherwise, don't be a DJ.

2. If you're using headphones - even if it's on a closed race course - you should keep the volume to a reasonable level. It can be very distracting and irritating to someone passing by or being passed. Further, you should know where your fellow runners are, so as not to step in front of them. I can't count many times I've been cut off because someone listening to music didn't realize I was there.

What do you think? Listen to music or the voice in your head? Can you think of other supporting arguments for either side of the issue? And have I missed any other caveats for when people elect to run with music? Sound off in the comments.

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.

Franklin Half Marathon Report

I took part in the inaugural Franklin Half Marathon this morning, which was put on by Run Franklin and Start 2 Finish Event Management. There's a movement going on with the participants to rename this one the Hot and Hilly Half, which would be fitting. The first half of the race there were a lot of rolling hills and climbing, and the second half when things flattened out a bit the heat got cranked up. Definitely not a PR race, and one of the tougher ones I've completed. That said, it was a beautiful course that started in downtown historic Leiper's Fork, and I could see myself training on in it the future. Maybe when the leaves are turning.

For me this was always going to be a training run. This week's schedule called for 16 miles with 8 at marathon pace. I ran a little before the start of the race to get some of it taken care of up front, and then intended to execute a 5/8 plan. The first 5 miles, which were supposed to be easy, were difficult to keep under control. The aforementioned hills made settling in to a groove near impossible, and overall I went faster than I'd planned.

The remaining 8 miles didn't go much better. I accelerated at the split and tried to find the right pace, but the first 2 miles contained about 200' of climbing. Even though I didn't think it was all that steep, my legs were sapped. The peak was welcome, but the 1-mile descent into the valley that normally would have been great was a quad punisher. Once I finally got into the valley though, I managed to grind out a couple of miles right on target.

Realizing I was on the edge of overheating I changed up the run to a 5/5/3, and coasted in the last few miles. To be honest, I was really shocked to turn in this time today. I didn't pay much attention to my overall pace, and wouldn't have been surprised had I come in 10 minutes slower.

I really enjoyed getting to run with Josh, and was very impressed with how well Michelle managed her race. When I last saw her at the 5-mile mark it was clear she was struggling with the heat. So, when I saw her finishing only a few minutes after me I was amazed. She must've done something right to hold it together so well the rest of the race.

Mega kudos to the event organizers. There were a couple of snags, which are to be expected with any inaugural race, but overall they put on a solid event and got the important things right. Would I race it in the future? Not likely, but I'd definitely consider running it again. :)

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!

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.

Past, Present and Future

Inspired by my friend Amanda and her bliggity blogging ways, I thought I should check in here and post an update of sorts. Maybe even do it more than once. Since it's been a while I figured I'd throw out a quick entry about what I've been up to recently, what I'm currently doing and what's ahead.

Past

FIBArk Finish Line

Early this summer after the Country Music Marathon I replaced training with running, giving my legs a much deserved rest. I'm not sure I could go cold turkey like Geoff Roes advocates, but in the month of June my weekly mileage dipped into the teens and 20s. And I was taking not just one but sometimes even two days off per week.

Despite dialing things back, I still managed to fit in two races. The first one was the FIBArk 10k Trail Race in Salida, CO. I was almost 20 minutes slower than my typical road race time, but it was an absolute blast. There was a tough climb of 800' at high altitude over the first four miles; however, the reward of twists and turns on single-track trails made me feel like a kid again. Thumbs up for sure, and I really enjoyed having Kate there to support and encourage me. It was a great way to kick off our vacation in Crested Butte.

The second race was the Franklin Classic 10k in Franklin, TN. It was a hot mess out there with the oppressive humidity, but it, too, was a lot of fun. The best part of that one was crossing the finish line with Amanda, who took mercy on me at the end and let me catch up to her.

Franklin Classic 10k on Labor Day

Outside of racing I was thrilled to get in some Running Recon. All summer long I learned more and more about the routes in and around Franklin, TN, which has become a second home of sorts. Just the other day I did a medium-long run on the Stone River Greenway in Nashville, which I found to be really nice.

There was also the aforementioned trip to Colorado, where over the course of the week I checked out various trails and dirt roads. As I'd expected, running at 7800' was much different than the 350' I'm used to. Paces I'd normally associate with a zone 2 run saw my heart rate soaring into the 170s.

Finally, I had the opportunity to run up in Ithaca, NY when I took my daughter there for her college orientation. That may have been my favorite "running" experience all summer, as the weather was fantastic and they had some great rails-to-trails routes (1,2) to run. If I could find a way to summer there and winter in the south I'd give it serious consideration.

Present

These days you'll find me training in Alabama on the weekdays and Tennessee on most weekends. I've been loosely following Hal Higdon's Advanced Half Marathon Training Guide in preparation for the Montgomery Half coming up on October 6th. By loosely I mean that I glance at it on Mondays and just try to get close to what's on the schedule the rest of the week. My biggest deviations have been substituting my own speed workouts in place of his intervals and adding a few miles to each week's long run. I'm not sure if it'll work to my benefit yet, but time will tell. If I had to guess though, I'd say I'm not positioned to PR any races early in the season. No matter, I'll do the best I can and live with the consequences. At present I'm enjoying myself and don't intend to mess with that.

Future

So, in addition to the Montgomery Half that's coming up in a couple of weeks I'm also signed up to once again run the Chickamauga Battlefield Half Marathon over Veteran's Day weekend. As usual, I'm really excited to go to The Battlefield and "run through history." I had a pretty good half there last year (It was a training run where I cruised the first 4 then raced the last 9) and am looking to improve on my time. I think how well I do at Montgomery will determine how I train for it in the month leading up.

Beyond these two races I haven't decided on any others. I said I was going to take the year off from marathons, but recently noticed an inaugural race over in Greenville, MS that intrigued me. The Mississippi River Marathon, being held on February 9th, will start in Arkansas and end in Mississippi. And, of course, it crosses the Mississippi River. How cool is that? I definitely wouldn't race it, but it sounds too good to pass up. My long runs are already in the 15-16-17 range, so it wouldn't be a stretch to improvise some and make a good time of it.

I imagine I'll run a few more half marathons over the course of the fall and winter months, but haven't settled on anything yet. Hilary and Amanda are both after me to sign up for the Louisiana Half, but I'm not sold on it. I may also try to run in some of the Tennessee State Parks Running Tour, which is a series with events held at parks around the state. Others that I'll probably look for a race around Thanksgiving while I'm up in NH visiting family, but haven't done any searching yet.

Country Music Marathon Race Report

This is a re-post of my dailymile entry about the CMM. Mostly for continuity's sake, though I've added a couple more thoughts at the end.

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Pre-Race Goodness!

An awesome race experience with Amanda M. Her second marathon, this one she was not-so-secretly attempting to finish under 4 hours. We knew going in the hills and expected heat might prevent that, but gave it a shot anyway.

Some of the highlights for me, besides having a great friend to run it with, were passing by and actually recognizing some places that hold meaning for me, like Union Station, the Frist Museum, Honky Tonk, Belmont University and PM. Also, the crowd support was excellent -- especially the first half. I was really impressed with the number of people lining the streets cheering us on, and there were tons of kids offering up high fives! I have to say, however, that the coolest thing that happened on the course was when we came across some nuns. There were about a dozen in their habits cheering on runners, and when I ran up to them asking for holy high fives they all really got into it! A final highlight was, of course, coming across Tim M. and Lincoln. It came at just the right time and gave us a lift for the next couple of miles.

Still Smiling at 16!

Starting out in corral 10, we did a great job of not locking in on pace, but on effort instead. Overall we maintained a 9-min/mi pace, but it fluctuated +/- 10-15 seconds each way due to the crowd and hills. At no point did I think we were going too fast or too slow, and a blessing in disguise came around mile 10 (?) when Amanda's Garmin memory first filled up and then died shortly after. She kept looking at her wrist out of habit, but was relegated to trusting me instead. We cruised uneventfully until about mile 20 when fatigue started to become a factor. I thought we both might fade in the later miles, especially when at mile 24 I hit the wall and started cramping in my legs at the same time. But Amanda done good when she beared down and began pulling away from me. I saw her glance back a couple of times, but she smartly ran her own race at the end and finished strong. I couldn't be prouder of her PR 3:57 finish time, which is a huge achievement considering the suboptimal conditions.

Overall I thought this was a pretty good race. I don't think I'll ever seek out another Rock 'n' Roll event, but given the number of people participating they did well. There was a timely start, good bands, plenty of aid stations and a decent finisher's chute. If you're looking for the party experience with thousands upon thousands of other runners, this race is for you.

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Updates:

• After 5 or 6 miles Amanda's water bottle was empty and I started looking for water pitchers at aid stations to fill it up. Seeing one ahead I said to her, "take your top off!" She had no idea what I was talking about and  said, "what?!?!" So, of course, I just repeated myself. But louder! "Take off your top! Take off your top!" When it finally became clear to her we weren't on Bourbon Street, she took the lid off her bottle and we got her topped off faster than a Nascar team.
• Notable runners included Elvi (there were a couple of Elvis out there), a Chinese dragon, a soldier running (?) in full gear in honor of a fallen comrade, women in tutus, two guys in tuxedos, and a couple "getting married."

Mississippi 50 Race Report

There are a lot of first timers signed up for the 50 miler. I'm sorry say that many of you will not finish it tomorrow. -- Dennis Bisnette, Race Director

Back in July of last year I had the pleasure of dinner with Mark (bamarunner) while he was in town on business. At some point the conversation turned to ultras, and before I knew it he'd put a bug in my ear about making the Mississippi 50 my first. It's an easy course, he said. You can even switch distances mid-race if you feel like it. It seemed like a good idea at the time, so I paid the suggestion forward to my friend, Dorothy. For some reason she took me seriously and signed up, and at that point my fate was sealed.

At no point did I consider doing the reasonable thing and attempting the 50k distance. That's "only" five miles more than a marathon, right? In my mind I already knew I could do a 50k, so the only choice was to sign up for the 50m. As has become a pattern of mine, I underestimated what I was getting myself into and was too overconfident. I neglected to consider how much of a factor running on trails would be, and that five miles was a hell of a long way after you've already done 26.2.

-----

Late Friday morning Dorothy rolled into town, we moved all her stuff into my car and then headed towards Laurel, MS. It had been a few months since we'd seen each other, so there was plenty to catch up on and she had me laughing most of the way. There were many quotable moments, but my favorite was when I asked if she was hungry and she replied, "my stomach is like a swallowing crocodile!"

After checking into our hotel and getting settled we headed over to the race HQ for packet pickup and the pasta dinner. I knew Mark was going to be there doing the 50k, but when he called asking for directions he said "we." I shouldn't have been surprised when he showed up with his partner in crime, Doug (SweetDaddyD), who was also tackling his first ultra the next day. He was smarter than me though, opting for the 50k.

L-R: Dorothy, Me, Bamarunner and SweetDaddyD!

Unlike your typical road race, there was no expo. Without fanfare we just picked up our race packets and fell into line for the standard meal of spaghetti, rolls, and salad with cookies and brownies for dessert. While the four of us chatted the race director went over everything we'd need to know for the next day and took a few questions. In all I think we were there for an hour before we headed back to our rooms for the night. I somehow managed to get a decent night's sleep despite a late, unexpected distress call from my daughter and heavy rains that pounded the rooftop.

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Up at 4:00 and out the door by 4:45, we made it to the race with about 45 minutes to spare. We checked in at the officials tent, got our dry bags loaded up and staged (Thanks, Hil!), and after a last-minute bathroom stop went over to the start line. We ran into Mark and Doug again, and a few minutes later were off into the twilight with an unceremonious start.

Although the weather conditions were almost ideal (50°/84%), it quickly became apparent the heavy rains from the night before were going to be a factor. The word of the day was mud, and it got tossed around like a baseball at spring training. It was around every turn and had the consistency of margarine. When you planted your foot not only would it slide and you'd have to steady yourself, but it clung to your shoes. Every time I exited one of the muddy stretches my feet felt like I was ready to sleep with the fishes. There were also a number of creek crossings, some of which came up to the middle of my thigh. They weren't as technically challenging and were good for rinsing off the mud from the exterior of my shoes. Unfortunately, that luxury was typically short lived with more muddy sections awaiting.

The first time I went around the big, 12.5 mile loop it a blast. We started around the middle of the pack and everyone was chatty. We struck up a conversation with a woman named Wendy the first couple of miles, and also talked at length with another guy who was a beer distributor. After Dorothy and I cleared the first aid station at mile 6 I became impatient with the pace. I didn't feel like I was running that fast, but kept pulling away from her. Finally, she told me to go ahead and I stupidly did. A rookie mistake, this turned out to be a huge regret. In hindsight I should have stayed with her, measured my pace and stuck to my original plan of running together. Instead, I let my natural pace lead me around the rest of the loop. I hopped, skipped and jumped around obstacles and felt like a little kid at the playground. Too bad the rest of the race didn't go the same way.

The second time around the big loop started out well. A few minutes before I arrived at the start/finish area the 20K race had started, so I got to fly past some of the walkers. I was still having fun until I again ran into the mud, which was now even worse having had over 250 people trample through it. It was becoming more difficult to skirt the edges, as the pits had grown in both length and width. Still, I kept pushing on and felt strong until about mile 23. At that point, however, my splits started to slow some. I finished the second loop and completed 25 miles in 4 hours flat. I was a little surprised when I saw that number on the clock at the check-in station.

When I started the big loop for the third time I was dreading the mud I knew awaited me. Sure enough, it was somehow worse than the second time. There was no getting around it, and every step was getting more and more painful on my quads, who weren't used to all the extra time my feet were contacting the ground. In a road race on solid footing my foot touches the ground for a fraction of a second, but in the mud I had to plant and then fight my shoes as they slid around underneath me for an extra second or two. It all was starting to add up and take its toll. It's hard saying what my splits were when you figure in the time I stopped at aid stations to eat, drink and collect myself, but the Garmin data suggests my last moving miles were in the 13- to 14-minute/mile range.

L-R: Bamarunner, me and SweetDaddyD

By the time I hit mile 35 or 36 my feet were screaming and my quads failing. I was having difficulty lifting my shoes up to clear small obstacles along the path, and my legs started buckling underneath me when I planted. I reached the end of my third loop, stopped at the check-in station and tried to process what was happening to me. I asked myself if there was any way I could run another 12.5 miles. Would the next two trips around the small loop be any different than the big loop? I hadn't seen them yet, so I had no way of knowing. Could my feet take any more of running on insoles caked with mud? I've experienced a hazy state of mind for a few minutes after completing a marathon, but at this moment the fog showed no sign of lifting. I remember the sensation of my teeth tingling. What the heck does that mean? I hoped Dorothy would come around the corner and make my decision for me, but she didn't. Slowly I turned around and told the race director that I was done. He asked if I was sure, and after I confirmed it he handed me a 50k finishers medal and an Amphipod water bottle. 37.5 miles and done.

Shoes, socks and inserts. They actually
felt "clean" compared to most of the day.

Right after I threw in the towel I turned around and noticed Doug and Mark cross the finish line to end their race. We talked for a few, and about 25 minutes later Dorothy completed her third loop looking strong. I confirmed that I'd dropped and encouraged her to keep going. She disappeared into the woods while the three of us talked some more and got our photo taken. After the guys left I went to the car and spent at least 30 minutes changing out my muddy shoes. It was a painstaking task, and what I found in my shoes - which were relatively clean - was so unbelievable that I had to snap a picture. Now that I've read a few others' race reports I see I wasn't the only one with that brilliant idea.

50m. Tough. As. Nails.

Dorothy completed her fourth loop, but this time when she passed the start/finish area she didn't look so hot. I transitioned to support crew mode and got her some Gatorade from the car, trying to be supportive. My encouragement wasn't really needed though. "I may have to walk the rest of the way," she said, and it was understood from the look on her face that the course wasn't going to win. At the 10:08 mark she rounded the last bend in the road and slowly walked up to the finish line. As she waited to receive her belt "buggle" she reminded me of a victorious, yet weary prize fighter standing over her defeated opponent.

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As I already mentioned, one of my regrets for this race was not staying with Dorothy and managing my pace better. Although the rolling course and abundant mud certainly taxed my legs, I wonder if I could have squeezed out the last 12 miles with a disciplined partner and a smarter approach.

"It hurts to a point and then it doesn't get any worse." -- Ann Trason

A second regret that ate away at me a couple of days after the race was my decision to drop. I knew going into the race it was going to be mentally taxing and painful, but I wasn't prepared for the degree. Hindsight is 20/20, and thinking back on that moment at the check-in station I wondered if I truly was done for the day. Could I have kept going? Did I sell myself short? There's nothing I can do about it now, so the only thing to do is learn from the experience and apply those lessons next time. Yes. Next time.

Things I was happy with included my fueling. I didn't experiment with eating real foods prior to the race, and threw caution to the wind when the time came. I ate pretzels, chips, M&Ms, gummi bears, Saltines with peanut butter and bananas, and never had GI issues. I made sure to consume just a little at each aid station so as not to overdo it, and that seemed to work for me. Another thing that turned out well was taking Hammer gels. I'd never tried them before, but they didn't give me any trouble, either. Even better, at no point did I feel like I'd hit the wall. I had decent energy throughout.

Hydration wasn't a problem for me, either. Most of the time I stuck to water, and I popped an S!Cap every hour or so. And when I got tired of water I'd let the aid station volunteers (Awesome!) fill my bottle with Heed. Between these two tactics I was able to fend off the sensations of impending cramping I felt in my hamstrings every once in a while.

Finally, for a couple of months leading up to the race I fretted about what shoes I should wear. I tested out a pair of Adidas adiZero XT 3 (admitted Adidas fan boy here) back in January, but ended up returning them. I then tried some Brooks PureGrit that were designed with input from Scott Jurek. I didn't fall in love with them immediately (35 miles total), but race day was fast approaching and I decided to at least put them in my bag. When faced with the decision to use them or some old Brooks Adrenaline ASR hybrid shoes I figured they were the best option for the conditions. They ended up performing well for me, offering adequate lateral traction under the conditions and I came away relatively unscathed. I'll continue putting them to the test on future runs to see how well they perform on dry trails.

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As we ate our dinner Friday night I shook my head defiantly when Dennis said many of us wouldn't finish the next day. As it so happened, he knew what he was talking about. Of the 114 people that started the 50 mile race the next morning, 36 didn't complete the entire distance. And I was one of them. It may take me a couple of years to get back to the De Soto National Forest, but I fully expect to redeem myself one day. Maybe next time there won't be quite so much mud.

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Postscript. Though you won't find the same amenities as you would a road race, the MS50 delivered in every way. I was thoroughly impressed with the course, volunteers and how well organized and executed everything was. Kudos to the race director and everyone that made it all happen behind the scenes. Carl Touchstone must have been quite the man to have a race like this held in his honor.