Thursday, June 1, 2017

HOW TO SCREW UP A MARATHON


HOW TO SCREW UP A MARATHON
“My Story”


By: Paul Baumhoefner, (Former) SDTC Equipment Guy
Originally Published: San Diego Running, Spring 2000

First of all, over train, make this decision early, like in January so your legs are really tired when you get to the long runs in April. Oh, and don’t take that day off when you feel you need it because you must adhere rigidly to the R-N-R schedule Coach Paul Greer has given you. Then as the marathon approaches, don’t take 2 to 3 weeks to taper down. You can do it in say 5-days (like 5 months isn’t enough).

Now it’s 2-days before the marathon & I’m thinking how in the heck can these legs go from tired to fresh? Having limited options, I go for a massage with Margaret Gregory (wow, that counts as good advice) that gave me what felt like an extra day off. So when I arrive on race day I actually felt pretty good.

At 5:45 we all assembled by 6th and Laurel for our last pre-race picture and instructions from Coach Paul Greer. Of course I go to check my bag quickly at the UPS truck #2 which ends up being the next to farthest away truck so I miss the picture. It’s 1-hour before race-time & Ernie Mendez approaches Dan Trone and I about taking over his 3:10 pace group leader job he acquired from Runner’s World, that he had been trying to delegate away since he got the job at the expo. Now Paul Greer has said if you can run a 3:10 marathon then add ½ hour to that time and then you can safely assume that you would be able to lead that group of runners (3:40 marathon time) and survive in the lead position from the start to finish. Well Dan Trone was smart enough to repeatedly say no to Ernie. On my best day I probably couldn’t do a 3:10 even if the weather co-operated. But I figured I was shooting for a 3:10 that day so volunteering for that responsibility, I could somehow will myself to stay on pace. Ha Ha.

As I headed to the 1st corral with the big cardboard sign, strangely I noticed my friends drifting away until, positioned inside the 1st corral, I was now all alone with my sign. It didn’t take long before runners I didn’t know started collecting around me, quizzing me on race strategy. Soon, the race announcer is pointing me out & I’m realizing I’m not going to get any stretching done holding that sign up.

Luckily I notice fellow track club member Paul Grinberg standing near me. He has the mile splits for a 3:10 marathon on his wrist band. So I tell the group around us if I go down they now have a back up … Paul. The mile splits for a 3:10 marathon are 7:15 per mile. The 1st 2 miles we are exactly on pace so I make the decision to stick with Paul Grinberg’s pace. The next 2 miles (3&4) being down Park Boulevard we can’t seem to hold back so now we are going 6:55 miles. My legs are not feeling good & I’m expressing this to my group as we approach the 1st medical aid tent. I pulled off the course to get some tape on my left calf to give it support because it felt like it was gonna pull. There are 12 guys in red shirts standing there holding Popsicle sticks with Vaseline on the ends. I yell as I’m coming in that I need some tape. I waste about 10 seconds as the workers stare at each other unprepared for their first customer. I can’t wait any longer so I left unsatisfied. Now I have to run hard to catch up to the group.


About now, we are leaving downtown heading uphill on highway 163. My intention had been not to push the pace until we reached the 10-mile mark at Friars Road. But the next medical station I had the same problem. A bunch of guys in red shirts with Vaseline Popsicle sticks, with a great view of the race. Someone finally located the tape in a box, as he is unsealing the plastic bag, I announced again it’s too late I gotta catch up to my group. Again I’m pushing the pace uphill all the way to Friars Road. I never did catch up to them, but by the time I got to Friars Road I was weary & stopped at a medical tent. This time I saw the tape & wrapped my left calf myself.

Pushing on by myself I quickly found SDTC Pretender John Unden who I knew to be fast & I thought I could tandem up with him & still make it as we were actually ahead of pace (another bad signal).

Along the river before the course heads around Ingraham St, my running partner Dan Trone pulls up alongside me and announces, “I’m toast”. So I admitted I’m fading as well & my legs are shot. Meanwhile, I’m trying to stay on pace. That was the last I saw of him. I tried to keep my pace but about a mile later on Crown Point, I also started to fall off the pace. Mile 15, I was starting to sense that I had made a mess out of my 3rd R-N-R. Then at about mile 17 Jayne Garrett’s mom (Anne) was positioned with run bags full of personal items. Some of us had pre-packed these bags & given them to her to assist our attempts at personal record times that we all envisioned. Like a champ, she had her arm extended (I still question how she spotted me). She was holding my chocolate GU & my Stop the Pain spray out as I was coming by. Now that’s a prepared aid station worker. Maybe I owe her a red shirt.

All race long I had been dreaming that the spray would cure my legs if I could just hold on till mile 17. Well maybe in retrospect I shouldn’t have relied on an instant recovery solution. It didn’t work as you can guess. But, alas at 17 ½ miles down the course, my old training partner Jayne Garrett pulls up beside me.

Funny, at mile 1, I passed her. I was too good to run with her then. I was busy pacing a bunch of 3:10 marathoners. Well, she offers words of encouragement & continues off into the distance ahead of me like the Energizer Bunny. Now it’s mile 18, I’ve eaten 5 GU’s, 1 Cliff Bar, 18 Ultimas & poured that many waters down my throat & over my head. My shoes are wet, my legs are tapped & hurting & now I’m feeling worn out. My 7:15 mile pace that I held for the first 14 miles is now increasing 30 seconds per mile. Folks, this is called hitting the wall. Something I seem to be able to recreate every year at R-N-R.

Well, shortly after Jayne went by I pulled over to the side of the road. I really had a huge cramp in my right calf. Thus I tore my 3:10 sign off my back. I wasn’t giving up on finishing, but I couldn’t endure 8 more miles, with the thought people would be laughing at road-kill, with poorly thought out goals. I backed off a lot, all the way down Morena Blvd. I had to walk, there was nothing I could do and my attitude was in need of correction. At this point, I quit keeping mile splits on my watch. At mile 20, I spotted another medical aid station. I wasn’t so cocky this time with the volunteers. Meekly, I presented myself to them face down on a cot. One aid iced my legs as the other aid took down my personal info on the clipboard. I didn’t care how long it took. I wasn’t going for a 3:10 any longer I was going for the finisher’s medal now. Demoralized I got back up onto my feet after several more cramps & now both calves were taped. I headed back onto Morena Blvd. I alternated walking and running as my mind & body fought to stay in the race. As I walked, spectators would offer words of encouragement that earlier I never heard. Now, I was at a pedestrian pace.


The last 6-miles 1,000’s of runners were pouring past me. At mile 21, I found an aid station handing out beer! About now I was willing to try anything to shock my body into running again. Refreshed from the beer, I headed back on the course again. At mile 22, I guess you all ran into the megaphone wielding coach there. So now I’ve got Paul Greer introducing me to the crowd. Yelling, “great job Paul from SDTC, your gonna make it” or something positive like that. But just the same I wasn’t really looking well enough for the spotlight intro to the crowd. Around the corner, at the San Diego Track Club water station I had people waiting to run me to the finish line. I won’t bore you with anymore details except that Joe Crosswhite & Margaret pushed me along the last 4-miles. But when they left me on my own in the finish chute I collapsed 100 ft from the finish line. I could hear the PA announcer calling out, “for those who wanted to break 4 hours, you have 2 mins” As I lay on my butt trying to clear another leg cram, a race official was asking if I want to finish & if I wanted to lean on him. I only wished to clear that cramp at the moment.

At 30-seconds till 4 hours I righted myself and, oblivious to the crowd noise, I started picking up speed till I felt I was moving at a pretty good clip. As for the excitement of finishing before the clock ticked 4 hours. I noticed everyone in front of me had made it! Then I crossed the finish line in 4:00:05. My claim to fame in R-N-R 2000, I WAS THE 1ST RUNNER NOT TO BREAK 4 HOURS!

Marathons require endurance, pacing consistency & intelligence. Nowhere does the word speed appear in that statement. Times of my training partners: Jayne Garrett 3:18, Karen Johnson 3:22, Sally Rogers 3:23, Paul Baum 4:00, Dan Trone 4:13.

Ernie, next year when you want to make a pace-group-leader switch at the last minute, I suggest you pick a woman. They’ve got some game, too. Some other advice toward no one in particular: work with others in the Club; don’t just isolate yourself with the schedule & a clock. You won’t get there on time and you probably won’t be having as much fun, along the way. The marathon is a long athletic endeavor and let me assure you the rabbit doesn’t always win, unless you happen to be Kenyan.

Next year I’m going to take Jayne’s advice (3:18 marathoner, 2nd in her age group) I’m sacrificing speed for consistency & going back to training & racing pace smart with the SDTC R-N-R training group.

Oh and Dan I’ve got you 4 races to 3, next one’s yours!

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If you would like to read the scanned original article, it is available here.




Thursday, April 27, 2017

Tina Breen Win’s USATF San Diego's Volunteer of the Year


Tina Breen Win’s USATF San Diego's Volunteer of the Year


I've been training with the SDTC Rockin’ ‘n’ Runnin’ program this year.  Upon joining I was asked by Coach Paul to be the Safety Pacers aka "Yee Haw" Coordinator. Why not? Sounds like fun!

I'm also the volunteer Membership Chair for USATF San Diego and sit on their Board. I was recently awarded Volunteer of the Year for USATF San Diego at the USATF Annual Meeting in Orlando Florida and at the USATF SD Association Banquet. Being retired I'm always glad to lend a hand. I've been involved with SDTC for only a year now and have enjoyed my experience, being appreciated for helping out always feels good. As Coach Paul says, "Let’s make a difference!

As for racing this year I participated in the Cardiff Kook 10k February 5 with the RnR program and as part of USATF SD Long Distance Running series. I was 3rd in my age group 61-65 with a 52:35, the up-hill back certainly smacked me in the face. Then I ran at the City Heights 5k Cross Country course February 25th, 28:00 in change and 1st in the 50+ AG.

And then of course the San Diego Half Marathon 5k. Probably one of the most fun 5k's you can do.  It's like riding a roller coaster and when you finish you are just pumped because it was so fun. I placed 1st in the 60-64 AG with a 23:11 and 3rd Female Masters OA. My hubby was teasing me and said that’s because nobody showed up. He certainly keeps my ego at bay.

Other than that I'm getting ready to run with my SDTC Women’s Masters Team at the Carlsbad 5000. I have a blast at that one too and our Women's Masters 60+ Team is full of some really fast ladies who put me to the test. But no worries to get beat by them it’s all good. My respect for them means more to me and I just have fun just trying to hang  

What’s the rest of my season look like? Well I'm never one to reveal what’s up next. I enjoy the process of training and the racing is just a test if I've been putting in the training. I look forward to continue wearing my San Diego Track Club colors this year and doing my best to always Represent.

Yours, Tina Breen 

Wednesday, April 26, 2017

Men’s Masters 60+ Takes 2nd at USATF XC Nationals


Men’s Masters 60+ Braves Oregon Snow,
Takes 2nd at USATF XC Nationals
By: Greg Wagner
Our SDTC Men's Masters 60+ traveled to Bend, OR for the USATF Cross Country Championship race. The race was an 8K (four laps) held at the Riverbend Golf Course on Saturday, February 4, 2017.

The race turned out to be a race of attrition, both before the race and on the course. We started with (7) runners and with a maximum of (5) runners per team (3 score), we had a SDTC "A" team and "B" team. Unfortunately, two weeks before the leaving, Gary Blume pulled a hamstring muscle and was unable to make the trip. Three days before, Jack Nash came down with the flu. Finally, on the way to Bend, Hugh Molesworth's flight was cancelled due to snow and he never made it to Bend.

So our intrepid travelers, now down to (5), began to arrive in Oregon. Greg Wilson and Greg Wagner arrived Thursday evening just as the snowstorm hit the area. After 40 minutes of trying to find a ride, they discovered a taxi driver willing to drive through the snow 18 miles to town. Incidentally, he turned out to have an encyclopedic knowledge of all things NFL and gave a player by player preview of the Super Bowl.

The next morning the Gregs found their way through 20" of snow and a balmy 17 degrees to the course for a preview run. There were crews with snow blowers and shovels trying to clear the course. We ran the course on about 6" of frozen, slippery snow and then retreated over the bridge crossing the Deschutes River to the Riverhouse Hotel and warmth. After his brain thawed, Greg Wilson decided that his hometown in Maui was warmer, has less snow, and was at a much lower altitude (Bend is about 3700' elevation and Hana about 78'). No more winter races for him!

Thankfully, it started warming up hour by hour so that by race day it was in the mid 40s. That meant the snow was rapidly melting and the course, while winding through a tunnel of two feet deep snow, became a grassy water slide generously interspersed with deep mud baths.

In any event, our remaining five runners bravely faced our 10:45 am start. We lined up in our assigned chute 21 at the farthest left side so that we could enjoy running through the water pond on that side of the field. Those of you who have run the course before know that there is a wide flat start across a grass field that stretches at least 10 or 12 meters before you head straight up a long hill.

From there the course gets steeper, both up and down. It is all hills. But at least it's at altitude so your lungs hurt worse than your legs. And just for the entertainment of the course marshals, there is a very large tree right in the middle of the first steep downhill. Seriously.  So you either head left into 6" of shoe sucking mud or you head right to go over ruts and rocks.

To add to your sense of adventure on the steepest uphill, there are large boulders in between flowing mud that you get to navigate. You can go over or around the boulders while the spectators laugh hysterically. The comedians who designed this course thoughtfully painted the boulders with bright orange spray paint so that when you fall on them you're sure it was the rocks and not the mud that got you.

Then you repeat that for 4 laps. There were plenty of slips and falls during the race. Not wanting to be left out of the fun, our team captain and fearless leader, Paul Baumhoefner, decided to spike himself in the calf while trying not to fall down a slippery slope. That also gave him the perfect strategic excuse to slow down. In another masterful execution of strategy, two Cal Coast runners, who were holding a lead over Greg Wagner for nearly 3 laps, decided to launch themselves headfirst into a well-executed mudslide and slammed into the snow bank. As they continued to roll, one could be heard to yell: "I knew we should have worn spikes!" Meanwhile, Greg astutely recognized that this might be an opportunity to pass the arch-rival Cal Coast runners.

At the end of the slowest (and most exciting) XC race any of us have run, we finished in second place with 11 points to Genesee Valley Harriers who had 10 points and were 12 seconds ahead of us. Sheldon Subbith finished 2nd, Greg Wilson 3rd, and Greg Wagner was 6th. Paul Baumhoefner and Robb Latimer rounded out our SDTC Second Place National Championship Team. We were happy to beat our rivals from Cal Coast who finished in third with 24 points and multiple cuts and bruises.

Post-race, several of us took advantage of the free beer at Deschutes Brewery and the gathering at the first class FootZone running store. Robb and Grace Latimer spent the afternoon snowshoeing. We all met later that evening in the town of Bend which, by the way, is full of great people, great hospitality, and great fun. However, nothing could match Paul's post race recovery celebration as we learned he had spent the afternoon in the hotel jacuzzi with the UCLA women's team. Despite his generous offer, they apparently don't need another coach!

Bend was a great experience and we'll certainly miss running there when the race moves to Florida next year!

Tuesday, March 21, 2017

Meriah Earle Takes 3rd at Cardiff Kook 10k


New Women’s Open Team Captain Meriah Earle Takes 3rd Place Elite at Cardiff Kook 10k
By: Meriah Earle



I (Meriah Earle) ran cross-country for the first time in 7th grade, because they needed more girls on the team. Back then, my goal was simple: don't sit down during the work-outs. The idea of running three miles without stopping seemed ludicrous! In high school, I got really into to track, although that was a progression as well.

In my first meet, as a high school sophomore, I competed in the 4x100m, 200m, high jump, and discus. Eventually I became a decent 400m runner and began to entertain the idea of running the 800m. This became my preferred collegiate distance. I ran for SDSU from 1996-2001 first as a walk on and later on scholarship, specializing in the middle distances. My best 800m at SDSU was 2:10 and, back then, that put me 6th on their all-time-record list. 

I really didn't run much after college, until about 2 years ago, when I got the marathon itch. I trained for the San Diego Rock 'n Roll, thinking it would be a one-time deal. Racing had the opposite effect, it renewed my desire to train, become better and compete, if only against myself. I began searching online for local groups, hoping to find a track workout for faster interval training. That's how I came across the SDTC.

I found they had a group that met in San Marcos, right next to my home in Escondido. This was perfect! They were instantly welcoming, supporting all the runners on the lake that day whether they were with their group or not. I have hardly missed a Tuesday night workout since. In fact, when I do miss, I find myself constantly looking at the clock thinking about which of their 1200m repeats they night be on at that moment. Runners are my people :) 


Last summer, I met Lisa Ryan and joined the WOT, where I have been further blessed to get to know a small, but mighty group of amazing women! Lisa Ryan, Stefanie Flynn, Kelly Szklany, Victoria Barana, Erica Schoeller, and our newest addition Meghan Nicola have reminded me how special it is to have friends to share in the anxiety, pain, and ultimately joy of racing together!

I have to say one of my favorite parts of the Kook run was after the turn-around when the race loops back on itself, hearing "Go Track Club!" from the multitude of SDTC members also running in the 10K. It was a huge moral boost coming back up the hills on the last half of the course! I have to share the credit of my 10K PR that day to the support of my fellow teammates and the SDTC community. Their encouragement is unmatched! I'm so grateful to have found the SDTC and the WOT. I hope to be part of the San Diego running community for many decades to come!

Monday, March 20, 2017

Fitness Tip: Long Run Nutrition


Toya's Tips!

NUTRITION ON THE LONG RUN

The following are guidelines on taking nutrition on your long runs.  As you will see below I prefer the method of using gels pre-mixed in water. This is prepared prior to leaving the house so all you have to do sip at specified times during the run. This is what most elite athletes do. You will need to wear a belt that holds at least 2-3 small bottles. Most of you are used to using what's on the course. Ideally it would be nice if you could get used to not stopping at all and use your own nutrition products and water. 

Runs less than 10 miles may not require nutritional run products (gels) other than water and an electrolyte drink (Vitalyte), especially when you have eaten breakfast.  Drink only a small amount, 4-6 oz. is adequate for most runners. This will help you avoid any “sloshing” in your stomach.

Runs of 10-14 miles You must eat breakfast 60-90 minutes before the run. Runs of 10-14 miles will require some nutritional run products (gels mixed with water) in addition to water. If you notice you are running out of steam the last few miles on a 10-14 mile run, bring some nutrition (gels mixed with water) with you to fuel the next run of this distance.

Purchase a water bottle made for holding run nutrition to carry with you. Empty the packets of gels into each bottle prior to leaving the house, and then just take a small mouthful at any one time. By using the bottle, you can take a smaller amount of the gels easily and you don't have to fool with trying to open the package on a run. Additionally, you are hydrating and refueling at the same time

Runs over 14 miles will definitely require some run nutrition in addition to water, so plan to bring something with you. Remember, you must eat breakfast 60-90 minutes before the run.

 TAKING RUN NUTRITION PRODUCTS

Start taking your nutritional product at about the 6 mile mark into a long run or at about the 1 hour mark into your run. Once you start taking your nutrition product, you need to continue taking it throughout your run at specified intervals until you finish the run.

You can choose to go by time and take it every 20 to 30 minutes, or go by mileage, approximately every 2 to 4 miles. Remember that your goal or purpose in taking the supplement is to keep your blood sugar levels relatively stable, and not to provide a "meal". Therefore, you only need to take a small amount of supplement at any one time. Try taking only 1/3 or 1/2 of a gel packet. Remember; mix your gels with water prior to leaving the house.

Taking a small amount at first will allow you to test your digestive system and your nutritional demands. You can always take more of a product if you feel you are running out of fuel, but if you take too much you may suffer the rest of the run. Once you know your GI tract is ok with a particular product you can experiment with taking more of it during the run.

On even the longest training run of 20 to 24 miles, or in your marathon, most runners can get by on 3 to 5 packets of a nutritional product.

Always wash your run nutrition down with WATER, not sports drink (Gatorade). Mixing a nutritional run product and sports drink can be too much sugar in your gut and may contribute to GI distress. Some runners avoid drinking any sports drink altogether on a long run when they are using run nutrition and they will just drink water to avoid GI upset.
For any questions or more information please contact Coach Toya Reavis at 858-220-0151 or treavis@ymail.com My Website: http://treavisfitness.com/

Thursday, March 16, 2017

Fitness Tip: Foam Roll & Inchworm


Toya's Tips!
FOAM ROLLING THE SHIN AREA
(To avoid getting shin splints and relieve tightness in the front of your leg)

  • Kneel and place the roller under both shins while supporting your upper body with your hands.
  • Roll down to your ankles and back to the knees. Be careful not to roll over the knee  joint.
  • Remember to roll down the ankle to get the entire shin.
  • The shins are often a neglected area—athletes often focus on the back of the leg.


INCHWORM (Release for Glutes, hamstrings and Calves)
  • Stand with your legs straight, feet hip-width apart (A).
  • Bend at the waist and place your hands on the floor (B).
  • Keeping your legs straight, walk your hands forward while keeping your abs and lower back braced. Then take tiny steps to walk your feet back to your hands
  • Do ten repetitions


For any questions or more information please contact Coach Toya Reavis at 858-220-0151 or treavis@ymail.com My Website: http://treavisfitness.com/

Monday, March 13, 2017

Tempo Run Heart Rate Zones



Tempo Run Workouts: Target Heart Rate Zones



Tempo Runs are excellent for developing stamina, confidence and sense of pace. What's the physiological "secret" behind this type of training? It raises your lactate threshold velocity, the running speed above which fatigue sets in quickly. As your lactate threshold threshold velocity increases you'll run at faster speeds without getting tired.

 

Tempo runs are an excellent "bridge" to racing; they require you to run hard for relatively long periods. You will be expected to know your lactate threshold heart rate pace so you will be asked to measure your intensity by taking your pulse during these workouts. You will be instructed throughout each workout to take your pulse for 6 seconds and multiply that number by 10.

To determine your lactate threshold heart rate pace, Coach Paul asks that you visit the Rockin' 'n' Runnin' Training Program website and under the link Calculators, press the Heart Rate Training Zones link. Once you arrive at that link simply type in your resting heart rate and age. Scroll down to Threshold Pace (min) and Threshold Pace (max) and the heart rates that you need to aim between will be available for viewing.