Shoe Review... Sort of

Our dignity is not in what we do, but in what we understand.--George Santayana

I used to buy a pair of shoes, dog them out and then buy another pair. Every running shoe person would say something like, every 300 miles change them out. I always noticed that I never noticed how many miles I put on shoes. I did notice when my shoes were worn on one side. I noticed if it felt like I ran barefoot in a pair of shoes. I've even heard the range as wide as 300-500 miles and then change them. Usually when a range is that large, the folks volunteering the range have little idea of what one may actually need.

I've decided to train in multiple pairs of shoes. I have been running for long enough to know that different shoes will do different things for me. I would say three pairs of shoes may be good once you hit the point of comfortably having more than one pair. In general, people have running shoes, gym shoes, casual shoes, and something else random in their closet. So whether you believe it or not, most folks are stockpiling shoes for multiple functions. I like to have an everyday training shoe, a long run shoe, and a race day shoe.

I've used the Nike Flyknit Free 5.0 and 4.0 for nearly two years now for my training runs. There is tons of research out there for barefoot type running. I didn't use the research as much as I used actual opinions. I know a few Ultra Runners that will wear shoes more minimal than that in an Ultra- Marathon of at least 60k and up to 100k. When I heard this I was blown away. I always recommended the Free series of shoes to only be good for 5k and max 10k. I decided to experiment with the Flyknit Free 5.0. The show is super light and comfortable. Little by little I ramped up the mileage. The last thing I did in those shoes was a Half-Marathon. I used to supinate when I ran (run on the outside of foot) and now I am closer to neutral. I believe it strengthened my foot.

Although I haven't used it in a little while, I have used the Nike Pegasus for quite some time with different iterations. Most recently I have done distances over ten miles in the Pegasus 31. It was less effective for me after my stride moved from heel to midget from a year training with the Free. That said, the Zoom Air in the heel helps when my side gets lazy and I can no longer maintain my form. I am not yet the strong, disciplined runner I'd like to be so the shoe saves the day when I'm dragging myself through the street for a fifteen miler.

Then we have the race day shoe. I love the Nike Lunaracer 3. I have already purchased it twice. I got it in April 2015 for the New Jersey Marathon and I have only used it maybe 10 times. It is about 6.5 ounces and has a highly responsive midsole. It is very light and gives that bounce to fly through toward your race goal. Shoes wear down and if you have a couple in the stable they may last longer.

I am not suggesting that you go out today and buy three pairs of shoes. I am also not suggesting that you purchase the three that I use. This is not a recommendation. I am suggesting that we research our footwear and experiment. Take the hard data and make better informed decisions.

There's just something about Race Day

You are what your record says you are-- Bill Parcells

I woke up early. I laid out my gear for the day. I took a few deep breaths. Then I kissed my wife goodbye and walked out the door. I swear, I walked down the hallway like those guys in "The Right Stuff". I have a job to do this morning. It isn't like every other morning. It's race day.

Good Enough to Eat

Change will not come if we have to wait for some other person or some other time. We are the ones we've been waiting for. We are the change that we seek.-- Barack Obama

It's no surprise that many running blogs and websites talk about nutrition. Eat and Run by Scott Jurek is called 'Eat' and 'Run' and is peppered with recipes about different meals. Run Eat Repeat is a popular blog that talks about food daily. I have been a serious runner for some time but now I would fashion myself a low talent, freelance, emphasis on free, unpaid, professional runner. I can no longer eat whatever and hope for the best. All food consumed has true purpose.

I won't pretend that I have a nutritionist or that I fully understand the effects that each meal has on me. I will say that after a strong run, like today, or a not so strong run, like yesterday, I usually take stock of the days meal. I think about if I ate too much. Did I have too much sugar? Am I bloated from the dairy products? My favorite one is when I don't eat. If I don't have a meal and I go for an early run I usually produce stronger performances. I've experimented over the years with how much food is necessary for me to get through a half-marathon. I know that I perform solidly on an empty stomach but that performance wanes after a 10k or so.

I try to eat the right amount of food that won't weigh me down in the early part of the race but will be sufficient enough for miles nine through thirteen. It's difficult to find the right mix. One needs to experiment with what works best. Everyone has a different metabolism. Each body will burn energy differently so there is no plug and play method for what works.

The unfortunate thing is that if we are running a ton; we are generally very hungry. I don't know the exact science behind it but it seems like the hungrier I am, the more haphazard cravings I have. I know that the body may crave what it needs. The body may need protein and our conditioned image of protein may be a big steak. There are countless avenues to attain the manifestation of protein but we can't go after what we may not know exists.

The bottom line is that I am changing my diet little by little. I am not looking for a magic bullet or the Magna Carta that will change the way I use the bathroom. I reality, I don't think such things exist. I can generally eat tremendous amounts of food or nothing for sixteen hours and there aren't any books out there that can tell me which day is which and how I will perform under said circumstances. What I do understand and respect is real data and actual history.

The Journey of a Thousand Miles

That makes zero sense-- Adriana Suarez-Ligon

I've always tried very hard to navigate what it takes to be successful. Ironically, the recipe remains the same in virtually all walks of life. Whatever formula you need to apply to be successful in school, sports, relationships, or business has the same ingredients. There are no excuses or secret sauces that can get you to a goal faster than others or in different vocations.

I want to qualify for the Boston Marathon. Three hours and fifteen minutes will get me into Boston. Unfortunately, I am not very close to that goal. I have experienced success doing other things. I have experienced failure as well. It is pretty clear what needs to be done in order to fail miserably as well as succeed fantastically.

Let's just isolate the high GPA people out there. This is an easily digestible analogy for all. In order to get a high GPA one has to study. Likely this student has memorized the course syllabi that explains exactly how to grade is configured. They organize their time and realize that perhaps they could spend less time on X because it comes easy to them. Potentially that student needs to spend considerable time on subject Y because it was unclear in class. There are even times where, despite the already lofty GPA, that student will seek out study groups or tutors.

The same applies with running. If you will run a hilly course, one needs to train on hills. If you need  certain qualifying time for entry into a tiny marathon in Boston, one would need to know exactly the pace required and then train to accomplish said pace. There are no secrets, just lack or abundance of effort.

Conditioning vs. Fitness

We laid out all of our options for the project and failure wasn't one of them.--Gene Kranz

I write this post in the dark. No air conditioning or fan either. There is a storm down here and we have no power which, also means no intraweb. Please forgive me if anything seems weird. I am posting from my mobile (British accent).

I've been thinking a lot lately about being fit and being conditioned. It doesn't seem like there should be a difference but there is. I've researched the topic but I cold to find much on it. The bad news is, I'm going to draw my own opinion about it. The good news is, I will posit something potentially thought provoking.

Anyone who works out consistently is probably what one would consider a fit person. You know that person. They can run a 5k or a 5 miler. They have pretty good form in the gym when they lift. Usually, that person can do some push ups or pull ups. That fit person is by no means killing it at any one particular thing but they are fit enough to participate in any physical activity. Sort of like he jack of all trades scenario.

The contrary person would be the conditioned athlete. I guess saint contrary may be incorrect. The well conditioned athlete is also fit. Usually that athlete is very fit. The one caveat to their fitness compared to the person who is generally fit is that they have taught their muscles and their respective cardiovascular systems to perform at a high level for particular movements.

Here is a bad example. About ten years ago I had already run 3 marathons. I had played football for 13 years but I hadn't played for a while at that point. The bad example is that it's me. Although I was fit enough to run 26.2 miles, I was pretty winded by the equivalent of the second half. Now let's take two real athletes. Mo Farah and Floyd Mayweather are good examples. Mayweather may be the most well conditioned boxer in history. Mo Farah is on the fast track to be a Hall of Fame Olympian. Floyd is very fit but not conditioned to maintain championship levels of speed for six miles. No one would argue that he can probably run a 10k faster than most but he has not built his body for that. Mo Farah can run forever but he would find challenges keeping his energy up while throwing punches, dodging punches, dancing around the ring, and absorbing guy shots. As incredible as they are in their respective sports they would likely be subpar if not completely irrelevant in another arena.

Now for the point. We may be all fit people but if we don't condition our bodies to do what we want it to do, one will find great difficulty in achieving those goals. We have fast and slow twitch muscles. There is aerobic and anaerobic exercise. Figure out what your goals are and tailor your plan around conditioning yourself to perform like a person who accomplishes goals. If you want a fast time, you have to train fast. If you want to do ultras, you have to eventually add more miles.

It's not Rocket Surgery

Thinking is the hardest work there is, which is probably the reason why so few engage in it.-- Henry Ford

I went for an easy ten mile run today. The point was to actually stay under control and maintain the same pace throughout the run. I wanted to focus on my stride and use a little energy as possible. That was a good plan except for I couldn't resist the urge to go off of the planned route. Typically when I change the route, I tend to surge or decelerate because of the uncertainty. The tangent part of the run was incredible.

I set out to do a five mile out and back on the Atlanta Beltline. The Beltline is pretty flat and i wouldn't have to worry about getting lost. As I ran happily on the Beltline I ran to the end of it. At least it was the end of part of the Beltline. Directly in front of me was Piedmont park and what they call a PATH lane alongside the park. Before I began to run that lane, I could see the steep incline of the coming hill. So much for the easy 10 miler. I start to run up the hill on a long straight path and then I see an entrance to the park. I ignore it... that's not the plan I tell myself. Then I see another one. Crap, it looks so cool in there. I ignore it anyway... that's not part of the plan. Finally, I just can't do it Captain, I don't have the power; to ignore an entrance into the premier park in the city of Atlanta.

On top of going into unchartered territory, kind of like Columbus, the park had significantly more shade. It was 90 degrees when I ran and probably 90 percent humidity. I'm looping around and carefully picking my turns. Then I see a Trail Rules sign. The first thought into my mind, why not? The first step is to admit that you have a problem. I do have a problem. I am from the rough and tumble neighborhood of Brownsville, Brooklyn, New York and we didn't get green space like that. On top of that, running is a cool individual sport. It becomes even cooler and more liberating on a trail. One can just lose themselves by focusing on the ground beneath. 

The unfortunate thing is that I went out with the goal in mind to take it easy and potentially find a go to 10 mile route. Runners, I believe, have many go to routes. For instance, one might have a 3 mile route, a 5 mile route or a loop that they can get to consistently and show off to their friends. I really wanted to focus on my aerobic running. I read recently that aerobic running is the running that burns oxygen and not sugar. Therefore, because oxygen is easier to produce than anything else, the body should be more efficient. Granted right now I am absolutely bothering scientific facts but it made me think. I kept my pace steady and I forced myself to not work too hard. That is until I begin to bounce around the rocks on the trail like  fifth grader, at recess, on  a sugar high. 

I couldn't wait to see the next turn or next adventure. By the time I came out of the forest like Daniel Day Lewis in "The Last of the Mohicans" I had spent more energy than I had liked and my pace was all over the place. Despite the less than successful outcome in my experiment today, I find myself wanting to better understand how the body actually works. I don't want to think on the run but I do what to coach and train myself to perform at a higher level. Running, more than many people think, is a game of strategy and process. The longer one goes, the more they need to think about every move.

Decent Performance

All I know is that I know nothing-- Socrates

My first mile today may have been my best ever opening mile of a race. The Atlanta Beltline SW 5k was good to me. I didn't feel like I was pushing too hard. It was a little choppy in the beginning because of congestion. I couldn't open up until the first quarter. I still managed to cruise to a solid first mile. Then the hills kicked in. For those that have been following my progress down here, you know that I've been struggling with the hills of Atlanta. The sounds sort of like a reality show. Certainly a show that I would never watch. In any event, the hills slowed me down but only by 23 seconds and 19 seconds respectively, per mile, for miles one and two.

Right now I am listening to a Jazz piece by the Dave Brubeck Quartet called "Take 5". Oddly enough, I probably didn't need to give the name of the song because he was apparently a one hit wonder back in 1961 or so. It's really smooth and calming. If you listen to it, I am sure you would recognize it. I did slow down on two of the three miles I ran this morning but I am pleased with the comfort in which I ran. I didn't push too hard to maintain decent speed. In the book, "Born to Run", one of the people, Micah True, better known as Caballo Blanco, spoke to the author about running, "easy, light, and smooth..." That has become my goal.

Of course I want to be faster but at what cost? I am not willing to sacrifice the joy of running so I can cross a threshold of time that is a microcosm of what running actually means to me. My shuffle list has moved on to John Coltrane's "Love Supreme- Part One: Acknowledgement". His piece, isn't as smooth as the aforementioned music but it is equally, if not more beautiful. Sometimes I wish I could design a playlist to pick up right when I need it and bring me down when I need it. Faster paced music on those rolling hills might have made a difference in my speed. I believe on the longest climb I listened to ASAP Rocky "1 Train". That song is great for a steady part of the race. 

I am willing to sacrifice comfort for speed. I am willing to look into ways to increase my speed through a number of means. I would change my diet some. I have already adjusted my stride a little. I would change the amount of work I do in a week to have fresher legs but I don't want to trade the beautiful runs on the trails. Running to landmarks at five in the morning is one of my greatest delights. I've done Fartleks without losing the joy of the run but some other methods are less attractive.

My search begins now. How do I get faster without turning running into a chore? Ironically, as I wrote that line, Miles Davis' "All Blues" blared into my ears. The irony is, I entered into the realm of retrospection and I feel as though this song can be both retrospective and introspective. 

Reflections Eternal

The cowards never started and the weak died along the way.-- Bill Bowerman

I moved back to my every other day program in order to prepare for a short race tomorrow. I'm still trying to get everything back to normal after Tuesday's bonk. It's really hot down here and there aren't any routes that I've discovered without a hill. Thankfully the hills should prep me for the Conquer the Cove Trail Marathon next June.

Usually when I run I can get my thoughts in order and come back focused and ready to go. The days when I don't run I find other ways to get myself in order. I went down to Starbucks and had an atypical Chai Greèn Tea Latte and read about Running Science in Barnes and Noble. Bookstores are an escape for me. You can open your imagination up to myriad topics and just runaway with whatever topic you choose. Usually I choose to peruse the running books or economics. Both topics fascinate me and are puzzles.

No two runners are the same. Each runner has a different foot type. People have different bone structure or pain thresholds. Steve Prefontaine was known for his ability to experience pain and push through it. So the puzzle is actually trying to figure out what type of runner you are. What are your strengths and weaknesses? What types of hydration works best for you. I can drink 100 gallons of Gatorade before and after a race but when I drink it during it tends to give me GI issues. Water tends to cause early cramping. I generally don't stretch. These are things that I've learned after running for so long. I am adding pieces to the puzzle and the picture is getting clearer.

Don't waste your off days. Enjoy them or make them productive in some way or another.

Book Review

Feet, what do I need you for when I have wings to fly?-- Frida Kahlo

Born to Run : A hidden tribe, super athletes, and the greatest race the world has never seen

Christopher McDougall

Born to Run was a pleasant surprise. Overall, it is a true story that smartly adds drama and intrigue without losing the original idea. The original idea, I believe, is to tell the reader about an amazing people  with amazing abilities. Christopher McDougall plays an integral role in how the book plays out but he masterfully keeps himself out of the limelight from beginning to end.

The author gives background as to why he decided to seek out the legendary "Running People" the Tarahumara or Raramuri. McDougall, like the majority of runners, found himself oft injured. Heard about these Native Americans living in Mexico that could run forever and never get injured so he went on a mission to find the secret sauce.

In his search he met amazing people. The beauty of the book is how he gave human stories, historical fact, and scientific information. He seamlessly and organically kept the story moving by connecting one small piece and then giving that small piece an entire chapter to explain its significance. There were so many characters that at times I forgot that it was all true. The book is a historical account dressed as a novel.

Chapter fifteen changed my running life. It is also the chapter when he really began to reveal the secrets to running well, healthy, and for a long period of time. Although there was little mention of short distances much of his discoveries had application to all forms of running.

Born to Run, as I learned the more I read, is a story for ultra runners and folks that love running in general. The Tarahumara ran for pleasure as well as for life. They ran from intruders, they ran after food, and they ran to get from point A to point B even at 200 miles. This is not telling the story of the blazing fast track people. He does touch on some track legends like Jesse Owens but sprinters have no place at the table here. 

Many track legends of coaching like Joe Vigil, Arthur Lydiard, Vin Lanana, and Bill Bowerman are peppered throughout the story and he does a great job keeping all of them on equal footing. Bowerman did seem to get the short end of the stick in regards to the other coaches.

I would recommend reading this book because of the interesting characters, historical accuracy and scientific fact. I was surprised because I expected more of a reference guide instead of a story that continued to build impulse before letting you in on the secrets. Once you knew the secrets, you didn't get an aha moment because the book pulled you in to make the discovery by adding up the pieces and presenting it by letting you provide the answers.

No Run for the Weary

I have no fear of failure, provided I use my heart and head, hands and feet - and work like hell-- Charles Merrill

Yesterday I didn't run. That should be the end of this post right? Even on the days I don't actually leave my front door I still think about it constantly. I thought about whether or not I could go out for a quick run. I decided against it because of the four runs I did yesterday. I walked in after the fourth run and I felt horrible. I succeeded in pushing the limit but I paid the price. 

Although I didn't run I spent a good portion of the day thinking about this running life. I finished reading "Born to Run" which, I will give a book review later. I planned out some routes and I read tons of other blogs. I also learned more about humidity. I feel as though I didn't have to worry as much in New York or New Jersey but it is imperative that I am prepared for the onslaught of soggy weather.

I did go out for my morning run today on a short trot to a familiar place. I haven't really run the same loop twice until today. I wanted today to be a nice easy sort of deal that I didn't have to think about or struggle with the heat. I never want running to be a chore. I run when I want to and i push when I want to. On that same token, I relax when I want to.

Summer begins Fall marathon training and for all those running this Fall, the good news is, the really long runs start closer to September. I would say build your base now and get ready to crush the marathon this Fall. Find that joy in running over the Summer. Whether your joy is running with a group, crew, or club or if you like to take in the sights, try to get motivated by something other than completing the marathon in October or November. For some, that is motivation enough but for others it could be overwhelming to think that you will spend 16 weeks preparing to do something that many will think you are out of your mind for doing.

Four Times a Runner

Fortune favors the bold--Terence Phormio

Why in the world would I run four times today. I ran this morning because I love morning runs. I ran to Run Club. I did the Run Club route and then I ran home. If I can get somewhere on foot why not? The Run Club isn't very large so we all agree ona pace by feel and not time. Generally folks are happy to run a slower pace then they would on their own. I take a slow shuffle there and a slow shuffle back.

That isn't the only reason I ran four times today. I am trying to test the limits of the human body as Bill Bowerman once said. I'm running a Trail Marathon next year with an elevation of about 3,000 feet. I felt great this morning when I did 3.1 miles. I felt good on the 1.6 miles to a cafe near Grant Park. I felt solid on the first half of the run and then the heat and humidity coupled with hills took over. The good news is that this was my third run of the day.

One can't get better without taking risks and doing things that make them uncomfortable. Yes, I would like to get faster but that isn't what I mean by get better. I want to get better at running. I want to r longer with less effort. I want 3 to feel like 1 and 10 to feel like 3. I want to run EVERY DAMN DAY (see what I did there). The only reason for speed is in order to do more miles in less time with less recovery. It would be awesome to run 20 miles a day but how long would it take and will I be productive afterwards. I am not even sure if I ran 20 miles today that I could go and do it tomorrow.

I mentioned Bill Bowerman earlier and he has become my new muse of sorts. The Pegasus was designed to be the shoe for every runner, every day and I love that about it. I am every runner. I will never win a marathon or a 5k but I am on the streets and trails most days doing what I love. Bowerman didn't start running until later in life. He was a football coach and former player yet he is legendary in the world of running. He made me believe that I can impact running without being any good at doing it. There is an old saying that those who cannot do, teach. It is unlikely at o will ever cross the finish line of a marathon in under 3 hours but if I can motivate or inspire someone else to do it I've done something tremendous. Someone I know once said that if you inspire one person, you've done your job.

The Humidity Wins... The... Humidity... Wins!!!

The most beautiful thing we can experience is the mysterious. It is the source of all true art and science-- Albert Einstein

I was so excited today when I found the other side of the Atlanta Beltline. I had heard so much about it but hadn't seen more than a half mile stretch of it. Although I have found that short strip to be pretty much a place where I want to run every day, I am a long distance guy and I need at least a 6 mile out and back to stay consistent. I finally read a map properly and realized that on a recent run under the Krog Street bridge, in another 3 blocks or so is where the Beltline picks up. I saw the sign and took off gleefully up the paved path. There were a lot of offshoots but it was so humid and hilly I decided against getting lost today. 

I started to hit my stride and enjoy some more awesome street art.

That enjoyment ended abruptly... again. Once again my headphones choked under the pressure of my abundant sweat. I couldn't get them to stay in after about two miles or so. I had to place them in my pocket and continue on without a soundtrack. This time I did do the obnoxious thing and ran with music sans Yurbuds. I did turn it down when I saw other runners and particularly when Raekwon spoke about his $500 jeans on "The Morning".

On my turnaround I felt really weak. The humidity started to kick my butt. As I reached the hills it became harder and harder to maintain my pace. I looked at the forecast and it said 72 degrees and cloudy. I threw on my old reliable Miler and went for the run. The weather people lie I tell you, all lies. Going up the hill I felt like it was Harlem Hill in Central Park New York on the third loop of an 18 mile race. In reality the climb was maybe half of Harlem Hill and it was closer to mile 5 instead of 14.

My fitness has suffered a little with the move but Atlanta has delivered somewhat of a rebirth for my running career. My fitness will return but my love for running has only grown and continues to do so. I don't know what tomorrow will bring but I can't wait for my alarm to go off and spring out of bed to hit the road on my next adventure.

Wet Peaches

Innovation can best be defined as man's attempt to create order, in his own mind and in the universe around him, by taking risk and creating risk.-- Peter Drucker 

Ah, the Fourth of July. Cookouts and fun in the sun with fireworks. Not this year. I spent it running the AJC Peachtree Road Race. The Peachtree Road Race is the most popular race in Atlanta. It had over 54,000 finishers. The main reason for the lack of cookouts and fun and n the sun was because of the torrential downpour that ensued upon the beginning of my wave.

I've run in the rain before but this one was a distraction. It could be because I was moving at a solid pace in a new city before the sky truly opened up and I couldn't rely on familiarity to pull me through the course. The Yurbuds headphones whose motto is a guarantee not to fall out, fell out at the 2.5 mile mark of a 6.2 mile race. Needless to say I was really upset.

A little sidebar about my love for music and the combination of running and music. I am actually writing this post to Mozart's 40th Symphony to give some clarity to my thoughts. I very rarely, if ever, run without music. Lots of people feel that runners shouldn't run with music but I feel like Eminem when he responded to Will Smith and cursing in one his songs. I run to escape and enjoy the view. I wish I could do everything with music in the background. Imagine if someone did a movie about you. What songs would play for graduation day or the birth of a child. What song would play after your first marathon or while you binge watch Breaking Bad n Netflix. What music would accompany every moment in your life. Everything from that 750 millionth trip to Starbucks or that moment right before you interview for your dream job? Amazingly, at this moment, my shuffle went for Mozart Symphony no.40 to Aida: Marcia E Ballabile by Verdi. That just shifted my mood so I'll get back on track.

After I slowed to get my headphones to not keep falling out I figured that I could drop 20 seconds per mile to get back to the previous pace (I know, bad math). The stupid headphones were so slperh after the sweat that they wouldn't stay in for one step. I had to just carry them and run without music to a dud screaming Beer and T-Shirts. That is another reason I run to music. That, plus the incessant, your almost there, when you are 40% complete. In any event, I then ran into the first of a series of hills, after losing my tunes. Then the rain picked up and I could no longer avoid the massive puddles and streams of water cascading towards me because of the downhill and the amount of rain.

I know it sound like I'm complaining but I'm just giving a play by play. The rain was a welcome relief from the heat. If not for the rain, it would have been 95 degrees and humid. I would take rain over that any day. I'll give the headphones one more shot with the different size that came with it. On top of that, I am only tech savvy enough to write a blog and take photos on the run. I might have just put them in wrong but after my next run, if they fall out, I will be upset and think of some analogy to describe what I will do to the salesperson at Best Buy and to the exhibitor at the Health and Fitness Expo.

I met a few good people before and after the race that I may or may not see again (I didn't take names) and I truly enjoyed the race. Although my performance wasn't what I wanted, I felt good and sort of fast on my trip on Peachtree Street in Atlanta, GA. 

Pre-Race Jitters

Successful people have a bigger fear of failure than people who've never done anything because if you haven't been successful, then you don't know how it feels to lose it all.--Jay-Z

Tomorrow I will run the largest 10k in the works with approximately 65,000 other folks. The AJC Peachtree Road Race on July 4th is kind of a big deal. The weird thing for me is that I don't typically get that serious race day feel unless it's a half-marathon. Recently the feeling only comes up when it's a full marathon. I felt that way right up until the point that I walked into the Expo. There is something about this race that gave it sort of a marathon feel. I started to get my game face on.

So I'm walking around this place and I'm talking to the exhibitors and then I see a booth for Jeff Galłoway, legendary running author and coach. It was super exciting to meet a guy in his seventies, whose written over ten books about running and can still do a marathon a month. 

I've not trained for this race nor will I attempt to PR here because it's hot, there will be 7 million people running, and I just want to enjoy my first race in Atlanta. That said, I feel as though tomorrow will not be a run of the mill 10k. I want to go out strong and finish strong and pick off as many as I can.

One last note about Jeff Galloway. Just in the brief moment that we spoke, he encouraged all types of runners to get better at their running. He walked people over to other places just to help them out. He spoke with such joy with everyone about running it became contagious.

Beautiful Sights and Uphill Battles

If music be the food of love; play on.-- William Shakespeare

Today marks the unofficial beginning of Fall marathon training with the Chicago And Marine Corps Marathon in October and the New York City Marathon in November. I have no intentions of running a marathon this Fall but I'm conditioned to get in gear in early July.

Atlanta is a cool running town. It's big enough to have tons of things to see and small enough to get there on foot. I did a 6.28 mile run and I had to control myself from taking more pics. Skybiew Atlanta was cool last week when I visited with the family but seeing it with lights in the dark was downright artistic. 

I do wish that I had known about the less than gentle incline along Auburn this morning. I didn't expect that much work today but seeing some is this stuff was worth the extra effort. I also wish I did a better job at choosing a playlist. I ran past the Ebenezer Baptist Church where Dr. Martin Luther King Jr. Was a preacher. As I ran by, the I listened to Pusha T, My God. It was almost disrespectful. Maybe disrespectful is extreme but it certainly did not fit. 

I want to build a playlist with Classic Western Music but it has to work with my route and my intensity. I probably wouldn't shuffle a list like that. It would have to be precise, almost surgical where the surges in the music match the surge in effort. Or even those moments where one needs to reign themselves I the music could match with calming, serene melodies like Fur Elise by Beethoven or uphill runs could be soundtracked by Promontory from Last of the Mohicans. It always seems like that song is for battles or going uphill.

Despite the score of this particular run would have been best served by classic western music, as I approached my turnaround I felt that "We gon' make it" by Jadakiss and Styles P would have bought me into the halfway mark strong and ready for a good kick back home. 

For now, it's foam roller time and learning more about my new running headphones. The wireless bud from Yurbud. I read reviews and it said best fit. After that I was sold. I just spent the last six months or so running with the Apple headphones. Those are great for anything but running. I sweat like Patrick Ewing back in the days and after half a mile, I'm tucking those things back in my ear every hundred yards. I'll report back Saturday how they felt in the AJC Peachtree Road Race.

Soundtrack

To give anything less than your best is to sacrifice the gift-- Steve Prefontaine

I didn't actually run today. It was an off day although I love running on the first day of the month. After the trifecta yesterday I didn't want to cheat my system of one off and one on. Bill Bowerman believed in going really hard when it's time to work and resting effectively. I did calisthenics today to strengthen my body. I never lift weights because I was oft injured and without having to tackle anyone I lost interest in being massive. That said, the gym in my building has a machine leg press and I do high reps to get my quads stronger and strengthen my knees (if that actually works).

Although here was no pavement pounding or trail blazing today I did register for two of the twelve marathons I plan to run in 2016. It was like a moment of truth signing up for the first one for January 30, 2016. The Callaway Gardens Marahon in Pine Mountain, GA will be the marathon I actually train for while the others will be an adventure in figuring it out. I imagined some sort of music in the background as I clicked and swiped and added emergency contact info. Maybe Vivaldi Four Seasons played with the anticipation and anxiety. Amazingly this step isn't the easiest. It is the hardest. Once I register for a race my record of completion is impeccable. As much as I talked about twelve I twelve, it wasn't real until today. There is money on the table and bibs to be set aside for me. The other race was the Publix Georgia Marathon on March 20, 2016 which, will begin 10 minutes from where I live. 

I'm not sure if music for anxiety or anticipation fits or if a joyous tune like Night in Tunisia by Dizzy Gillespie is more apropos or music to express relief like Vincent Guaraldi Christmastime is Here (don't judge me just listen to it)

Three Times a Runner

Celebrate rarely, grind daily.-- Colin Cowherd

I decided that I would try a run club sponsored by REI. The meetup was about 1.5 miles from where I live so I said to myself, self, what would the Raramuri do? They would run to the meetup, run the run, and then run back home. That is precisely what I did except for the fact that I ran .8 of a mile in e wrong direction. A 1.5 mile run turned into 2.6. My easy jog to the meetup had to change into a 5k pace run so I could make it on time. The best part was before I left home. I put on my running gear and my son said, "hey daddy, are you going to work now?" Yes son, daddy is going to work.

Aside from the small turnout and my mapquest on my phone sucking, it was a pretty cool run with Atlanta natives in areas I hadn't run yet. We ran on the outskirts of Grant Park. 

Probably the coolest part of the run was running through Oakland Cemetary and learning about the Battle of Atlanta as curated by the REI tour guide of sorts. Running in a new place is so refreshing. Sometimes, back in New Jersey, my routes felt stale. I ran them because I love to run and they were easy to get to, I could go right outside my door, and I knew the distances. There is, however, a certain je ne sais quoi about a new route. The exciting new turns and sights are worth the change in heart rate that one receives when attempting the unknown. 

Short Run, Short Note

Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're a lion or a gazelle-- when the sun comes up, you'd better be running. - Roger Bannister

Today I went for a short run around my new neighborhood. I went for a short run because I couldn't wake up early enough to run longer. Still, I am very deliberate about my short runs. Some say that short runs have to be fast but I don't really believe that. Long runs can be fast. I've had weeks when my ten mile run's pace per mile is faster than my 10k or 5k. I ran today because I want to run everyday but my body won't allow it so I feel horrible when I miss a day.

I said that I am very deliberate about my short runs. Maybe I meant meticulous. Very rarely do I take random turns to get lost on these runs. I choose my shoe by what I feel my body needs. I wore shoes with more explosion and support because I've been really achy and I want to relieve my joints a bit. Typically I prefer a light shoe or a minimalist shoe. I picked six of my favorite songs to ensure that my playlist was all power songs. I picked my new favorite route along the Atlanta Beltline on a short trail

and I snaked over towards Krog street so I could run under that bridge and admire some really cool street art.

I finished on a familiar straightaway where I could open up if I felt like it. Short runs for me are purely for the love of running.  

Twelve Marathons in Twelve Months

Education is not the learning of facts, it is training the mind to think- Einstein

So after lots of thought and deliberation with my wife, we have decided to give this marathon a month thing a shot in 2016. 2016 will be my fortieth year. Instead of buying a Porsche or a Harley Davidson (which I can't afford), or perhaps bungee jumping into an active volcano to accomplish item number 757.4 of section 18 on my bucket list, I've decided to run 316.4 miles over a 12 month span. 

Certainly training will tabulate much more than that but the idea of running twelve marathons, for 12 medals in 12 different venues, in multiple states is very intriguing. For those that have started and finished a marathon, we understand that it takes effort, dedication, discipline, and focus, to name a few. Trust me, when I say to name a few, I mean the list can go on and on for the things one needs to do in order to cross that finish line. In addition to what a runner must accomplish emotionally and physically, said runner needs to get family and friends on board. Those late night bar crawls begin to disappear as training ramps up. Rolling out of bed hungover after a Friday night blackout is replaced with early Saturday morning long run since you get about 16 weeks out from D-Day. Granted at my age and status of a husband and father of two young children, I know very little about Friday night binge drinking. The commitment however, to training, is something that my wife needs to agree to and understand. 

Why do 12 in 12? I've done 2 in 1 year and one a year since 2003 but there is a next level and next step for me. I played team sports and boxed and the nature of games would be to train and prepare for game time. The game, in theory, would be you at your best. I miss that constant game time feel. I run year round without taking any significant time off but when July hits and I have a marathon in November my mentality changes. I no longer run recreationally, I train for a marathon. Before July and after Marathon day I sort of shut it down and simply run for the love (haha). There is nothing wrong with that but I want to live and train like a pro athlete. I'll have to watch my diet, my rest, how much I exert myself, for an entire year. Floyd Mayweather Jr., one of the greatest boxer ever is said to walk around at his fighting weight while other fighters need to cut weight in order to be prepared for fight night to make weight. I won't be able to taper for twelve months. I will be marathon ready from January 25, 2016 (or thereabouts) to some time in December. Foam rollers, Sticks, vitamins, and water will be important staples to get through with 12 medals in twelve months.

I am not the first to do it. I'm not the last to do it. I'm not the coolest. I don't have a cool story Bro. I don't have a sad story nor am I raising money. It will not be as difficult as Dean Karnazes doing 50 marathons, in 50 states, in 50 days. It is not an ultra and I have not overcome any particularly difficult ordeals. All of that said, this is my journey that means a lot to me, my wife and my kids. 

I quoted Einstein because I am getting an education on running in general and my running in particular. The challenge is, how do I look at what I've done and what I need to do in order to accomplish my goal, not how to do it. That answer is simple.

Long past gone

My instinct was to win, destroy anyone who is in competition, and move on without any type of hesitation at all.- Arnold Schwartzenegger

I write these words coming a week after I failed by 2 minutes to beat my Marathon PR. Many of us runners arrived at the door step of the running community after spending a good portion of our lives watching and playing other sports. For me it was football and, to a small degree, boxing. Those sports are team sports and, in general, you have at least a 50/50 chance to defeat the person in front of you to help your team accomplish their overall goal. There is no such comparison in the world of long distance running. The gap between the winners and others is so big that the goal is never to win but more to challenge oneself. Ironically, this is what makes it such a beautiful sport. 

From the moment you register for a marathon, you know that it is a virtual impossibility that you will win. Even more interesting, it is highly unlikely, based on the average NYC marathon time in 2008 of 4 hours and 32 minutes, that one will even come within 2 hours of the marathon champs. Some of the most accomplished 3 hour marathoners live an hour away from the winning mark. I have a colleague that is considered sub elite. He is about 15 minutes away from the winning number and it appears as though that number is insurmountable. Again, this is the beauty of the sport.

So in the instance of distance running, the competition is with you and your fastest time. The PR looms and is the sweetest accomplishment or the most painful reminder of how much more or differently you need to train. So with a nod to "Arnold", my instinct is to beat my PR, destroy any notion of not beating a PR, and set a higher mark without any type of hesitation.

The Underdog

"What gives ideology it's force is passion..." -Daniel Bell

Every day millions of people open their front doors and go out for a run. I call these people runners. A runner can only be defined by either the initiative to open the front door. Better yet, a runner is defined while on the run. What else can you be as you run through the streets, the woods, the beach or around the track. At that moment in time perception is most certainly reality. As you listen to your tunes or listen to your breathing or just the sounds of your surroundings no one can say, hey buddy, you're not a runner. What are you if not a runner while you are running?

So what's the point of this miniature tirade? Everyday someone attempts to label what you are. In this particular instance, whether or not you are a runner or not. Without fail the sub-labels begin. Social runner, veteran runner, rookie runner, urban runner, trail runner, blah blah blah blah blah. Recently, runners who've run for years simply for the love of running are placed in a non-trendy category. Almost viewed as stodgy and not necessarily with the current "movement". It is no longer cool to do out and backs. It is no longer cool to have run multiple marathons or races... Unless those races are of the moment races or in far away locales. All f these cool places that are being run now have been trampled by runners for decades sans photos. Maybe it's like the tree in the forest; if it isn't photographed it doesn't exist. Well cool runner, it does exist. It will still exist after social media moves on and all or us old uncool runners trek back over the same bridges and under elevated train tracks.

I celebrate all runners. As a collective, I feel connected to every single person who laces them up and bound down the street like 8 year olds on Friday after school. From Elite runners with Olympic Gold to urban crew runners creating a revolution to that runner who just earned the title by opening the front door and voluntarily placing one foot in front of the other to those that have run for over a decade and can only squeeze in random miles in the neighborhood because without it they cannot function at an agreeable level. I do not feel however that we should be separate. Regardless of which adjective one decides to place in front of runner, we all still have the same last name.

Welcome

     Many people run for fitness. Lots of people run for a team. Some run for the community. Oddly enough, there is a niche for those that run because it is "cool". I run because my front door opens and I have the ability to put one foot in front of the other. I run for the love.    

     When I wake up in the morning, I prepare to run ... or I wish I were running ... or I am recovering from a run.
The majority of my runs, I run alone and before 0600 hours. It would be cool to run with a group sometimes or perhaps an afternoon run through a beautiful park. This type of running becomes a burden because of the only thing I love more than running... my family. I have a beautiful wife and two incredible children that I would rather be with than anything else in the world. While my wife and kids get there last few hours of sleep, I run. While I run I listen to the music I love, think about current events, historical events, great food, great wine and anything to which my mind leads me. My run is my time for my spirit and my mind. When my family awakes, my run is a memory from the morning. 

     Run with me. Run with my thoughts. Run 4 the love.