Visit Your Local Library

Clawson Public Library is a convenient pit stop

When was the last time you went to the library?  With ipads, Kindles, and iBooks, plus newspapers and magazines online, you may think there’s no reason to use a library any more.  Well, lately I’ve been using them for three different reasons:

1. Check out books! Yes, I actually check out books to read.  In the last couple of months I’ve read some Elmore Leonard and Robert B. Parker (both great detective writers) and last week I started “Unbroken” the story of Olympic runner Louis Zamperini written by Laura Hillenbrand.  Using the library is much cheaper than buying books and I don’t have books cluttering the house once I’ve read them.

2. Check out music CDs.  Yep, most libraries have a good selection of music CDs. In the last several weeks I’ve checked out some old favorites like Allman Brothers and Dylan (of course), but also found some great artists that I’ve liked but never owned, like Miles Davis, Chick Corea and Art Blakey.  Cds are great because I copy to iTunes and then add to my ipad and ipod for running.

3. Get a drink of water.  This is why I’m writing about libraries on my running blog.  There are several libraries in my running area. Today I ran five miles up to the Clawson Public Library and stopped in to use their drinking fountain.  Carrying my own water is awkward while wearing cold weather running gear and I only need one water break on a winter long run.  So, stopping in a library works great.  I’ve stopped in a local Burger King before but got a suspicious look from the pimply faced kid at the counter when I just asked for a glass of water.    

So, when you’re running and looking for a place to grab a drink of water don’t forget your local public library.  And, don’t forget they loan you books for free too!

Call an Audible

Most runners have a route in mind when they start their run.  I’m no different.  I like to plan my distance and route before I head out the door.  Saturday I planned to do my usual 10 mile route up Rochester Road then over to Main Street up to the Clawson Library and back.  But when I woke up Saturday with a slight sore throat I had to reconsider.  As I got ready for my run I talked myself into sticking to the plan so I dressed and headed up Rochester Road.  After about two miles into a stiff headwind, I decided to call an audible and change my plan.  Instead of heading north into the wind, I turned and went down a road I’d never run before and just worked my way west and then back south on a new route.  I ended up running a little over 8 miles and felt fine plus it was a more interesting run because I’d never run those streets before.  So even though I didn’t get my 10 in, I had a decent run and didn’t wear myself out.  Today I feel fine and will make up the mileage in the coming week.

Don’t be afraid to be flexible and change your plans, even in mid-run.  Cut it short, add mileage, explore a new route.  Call an audible.

 

 

Running from the beach to the snow.

What a difference a week makes.  Last Friday I was running in a t-shirt and shorts on the beach in Daytona Beach, FL and yesterday I was in running pants, long sleeves and gloves in MI.  That week of warm weather running was a nice break from the fall/early winter cold we’ve had here in Detroit.  It was also fun to explore some of the neighborhoods of Ocala, FL while running in the sun.  But now it’s back to the regular routes and the cold and wind.  Oh well, all that sun and warmth will make you soft. There’s no challenge to running in FL like there is in MI.  (yes, I’m rationalizing. It helps me get through the winter.)

Getting Back in the Groove.

I need to get back in the groove.  Not of running, but of blogging.  I’ve been running steady (except a week off with a cold/sore throat) but as you can tell from my posts I have not been as faithful to the blog.  I won’t bother listing the reasons (excuses) I haven’t been posting.  instead I’ll just let you know that I’m planning to get back into a routine of roughly a post a week.  

So to the hundreds,  dozens, few people who are still following this blog, watch for more frequent updates on the Art of Running.

Thanks for reading.

Finding a New Goal

So now what?  Like many distance runners, I completed my goal race a couple of weeks ago.  For me it was a half-marathon this year.  So now what?  I’m still running four days a week and I did 12.5 miles as my long run today.  But I need a goal.  Running is good but training for a race is better.  This time of year there are fewer long distance races but plenty of 5k races.  There are “spooky costume” Halloween races,  “turkey trot” Thanksgiving races and the ever-popular “Jingle Bell” races in December.  A 5k doesn’t really get me pumped up to train but some of these races have a 10k also so I guess I’ll look to one of those as a short-term goal.  Then maybe a spring half?

 

Detroit Knows How to Throw a Party and a Race.

The Detroit race was recognized for its great finishers medals.

Once again the staff and volunteers of the Detroit Free Press Marathon did a great job putting on a first-class event.  The sold-out crowd of over 20,000 runners was treated to a well-organized, efficient and fun group of races. 

 

This year I joined the 10,000+ runners in the half-marathon.  As we lined up in the starting corrals at 6:45AM it was obvious there were many more runners for the half-marathon than the full.  A large group gathered around the pace leader holding the ”4:00″ sign in hopes he would get us a sub-two hour half.

 

The course for the half-marathon is the same as the first half of the full so it crosses the Ambassador Bridge to Canada, comes back to the U.S.A. through the tunnel, cruises through Mexican Village and Corktown before finishing in the heart of downtown Detroit.    

 

My goal was to break two hours which I thought I could do fairly comfortably.  The pace group definitely helped because without it I would have likely dropped back in the slower crowd the first few miles.  As my pace group passed the 10 Mile marker I knew I could push myself so I started to pull ahead and picked up the pace the last few miles to finish with a 1:57:48.  I was pleased with the time but I also know I could have pushed more the entire race and finished better.  But, for my first half-marathon I won’t complain.  I enjoyed it and also got a feel for the training needed to compete at that distance.

 

As always, the race had very good fluid stations and entertainment along the route and, of course, plenty of food to refuel with at the finish.  There was a free music party with live bands and more food and beer tents starting up as I finished but I decided to just stretch and head home instead.  

 

If you’re looking for a good half or full marathon to run, plan on running this one.  I don’t think you’ll find too many that are better.  

Random Injuries

Runners can explain most of their injuries.  They either trained too hard, didn’t stretch, wore the wrong socks or shoes, tripped and fell, or had some other specific event happen to cause an injury.  But I’m guessing that most runners have also gotten an injury they can’t explain.  That happened to me again a few weeks ago.  I didn’t change any part of my training but one day about two miles into an easy four mile run my hip started to ache.  I tried to run through it but after a minute I had to stop and walk because the pain was too great.  I walked for a couple of minutes then gingerly jogged and walked a direct shortcut home.  The next couple of days my hip hurt when I walked so I took time off running.  I skipped four days of running and most of the pain was gone when I walked.  With a half-marathon coming up in a couple of weeks I decided to play it safe and took an extra two days off.  Then I cautiously got back to training but eased up on the mileage.  After a week of reduced mileage I felt fine and increased the mileage again without problems.

Random injuries will happen.  We can’t control that.  But we can control how we respond to them.  Years ago I would tend to ignore them and keep running.  Depending on the injury, I could occasionally get away with that as a young runner.  But now as a more “mature” runner I have learned that being cautious will get me back on track faster.  It’s not always easy to sit out for a while but missing a few days is better than missing weeks or a season or worse.

My First 1st Place

My 1st 1st Place Award

A little work and a little luck.  That’s what it took to earn my first 1st place award in a race. 

This race season has been so hot my times had not been as fast as I had hoped.  But I kept working at my times doing speed work and intervals in my morning training runs when it was cooler.  I knew that the training would help in races eventually.

A couple of weeks ago I ran the Grand Prix Shakedown on Belle Isle in Detroit.  This Tuesday night 8k race is a low-key event but well-organized and fun. Looking at the total field of over 200, it seemed like there were several guys that could be in my age group but it’s hard to tell for sure.  So, with the temps in the high 70′s I decided to push myself more than other races this summer when I was running in the mid to high 80′s.  An 8k is an odd distance so I didn’t really know where I was when hitting the mile markers but I felt if I could run a sub-8:00 minute pace I’d have a chance to place.  I was on pace for the first three miles so not knowing exactly how many miles were left I decided to keep the pace.  At the four mile mark I asked a race volunteer how far we had to go and he yelled “just under a mile” which surprised me a little.  I thought an 8k was just over 4 miles but it’s actually 4.97 miles.

About 50 yards from the finish line I was approaching a guy that could have been in my age group.  I started my kick and came along side him.  He looked a little surprised when I said “Let’s do this!” and we both kicked into an all-out sprint through the shoot (with me a half-step ahead). 

When the times were posted about 15 minutes later it was fun to see my name listed first in my age group.  At that point there were nine finishers in that group but with several runners still on the course I’m guessing there were more in our group.  I felt good for my effort and also lucky when I saw that the first two finishers in the next age group had better times than me.  A little luck never hurts but you still need training and work to make it work.

  

Crossing Home Plate a Split Second Too Late

The Inaugural Race.

Over 500 people participated in a special event a few weeks ago in downtown Detroit.  It was the inaugural “Heart of Detroit” race to benefit the Tigers Foundation for Youth.  In addition to supporting a good cause this was a unique event. It started in front of Comerica Park in Detroit and ran down Woodward Avenue toward the river.  Then after a short out and back under Cobo it headed along the very nice, recently opened Riverfront.  This is a great new stretch of boardwalk with views of the river and Windsor, a carousel, fountains and flowers.  Then the course runs up and back on the Dequindre Cut and back along the Riverfront.  After a loop around the outside of Comerica Park, the runners got the rare opportunity to enter the park through the right field ramp and run onto the field, along the warning track and finish at Home Plate.  A very cool experience.  As I entered the Park I couldn’t resist the urge to join every other runner as we raised our arms like we just hit a walk-off homer run to win the World Series.  Quite a thrill.

As I pumped my arms to sprint past the few runners between me and home plate, I felt strong.  Then after a nice finishers table of food and drink I learned the age division awards went five deep so I decided to wait.  My time was more than two minutes off my season PR but on a very hot and humid day I thought the other men in my group may have struggled as well.  As they read the names and times of my age group I kicked myself when learning I missed the fifth place medal by 0.8 seconds.  That’s right, less than ONE SECOND too slow.  I instantly thought about the three water stops I walked through to catch my breath and knew I could have easily cut 30 seconds off my time had I known.

It was a great course with a great finish and I also learned a lesson.  To really be competitive in local races I need to push the entire race.  There are too many serious runners to think I’ll place with a sub par performance.  So, all in all a very good day.

 

You Can’t Beat the Heat

Be smart in the heat

Most of the country has been in a heat wave the last couple of weeks.  That means high temps well above normal and high humidity to match.  And that can spell trouble for runners.

 

I know most runners think they can handle any type of weather but extreme heat is different.  It can literally kill.

 

The August issue of Runner’s World has a good article about running in the heat and the risks it brings.  It’s a long article but worth the read.  But here’s the bottom line – be smart, reduce your pace and distance, cool your insides BEFORE you run, hydrate before, during and after and you’ll live to run another day.