Wanted to share some cool marathon/running-related multimedia goodies I've stumbled upon…..

NYC Marathon Pacing & Info Spreadsheet

In the Runner's World Discussion Forum, this guy created an AWESOME customizable pacing spreadsheet for the NYC Marathon.  This is probably one of the coolest things I've seen - you plug in your goal time AND your strategy (even effort, even pace, fairly even effort, etc), and the spreadsheet automatically calculates your target pace, splits and estimated time of day at major checkpoints.  It even considers variables along the race course for the splits, such as elevation changes and bridges - i.e., your effort will be higher going up the Queensboro bridge than when going down, etc.   

Once you specify your target goals, the spreadsheet will also create a pacing wristband (for printout, if desired), a very detailed elevation map, estimated starting times by bib# and corral sections, and lots of maps including the only spectator map I've found so far.   This thing is awesome - the only thing it can't do is my laundry.  

Visit the NYC Marathon discussion thread to download the spreadsheet.  The same guy created similar spreadsheets for other races including the Boston Marathon.  

TheFinalSprint.com's Running Podcasts

I've recently gotten hooked on podcasts.  One of the best series of running-related podcasts I've found is from TheFinalSprint.com.   Their podcasts feature interviews with the famous and elite of the running world.  Just a few of the interviews that I've downloaded so far: 

- Jeff Galloway
- Dean Karnazes - ultra-marathon runner
- Rudy Garcia Tolson - paraolympic Gold Medalist
- Ryan Hall - several interviews about breaking the Half record in Houston, and preparing for the Olympic trials
- Alan Webb
- Gail Devers
- Alan Culpepper
- Deena Kastor
- Jack Daniels
- Brian Sell
- Meb Keflezighi

I haven't been able to listen to all of them yet, but it's a great selection of interviews.  The entire library is on iTunes, or you can listen to them directly from their website.  Here's a partial directory of their podcasts. 

Runner's World Podcasts on the NYC Marathon

Another series of podcasts is the NYC Marathon coverage by Runner's World.  Not as diverse as TheFinalSprint, but there's some interesting commentary about the NYC course.   

First of all, thanks for all the encouraging comments regarding my Saturday "long"-ish run.  I'm readjusting my goals for NYC, but I'm not letting it bum me out so much anymore. 

So, I spent Sunday afternoon trying to figure out my new blister problem.  I visited three different running stores (primarily because of my experience at the first one…see below).  I did expect to get a variety of opinions, but I also hoped that there would be some common threads of advice that could get me closer to solving the blister mystery. 

Before I share my running-store experiences, some quick background info: 
- I have very low arches, and thus very flat feet.
- I am a moderate overpronator
- From 2005 to 2007, I wore Brooks Adrenaline GTS 5/6.
- Starting this year, I've been in New Balance 767s.   

Running Store #1: 

Background info: I've always been aware of a 30-day return policy on shoes (a policy shared by all running stores, it seems).  In fact, I've returned shoes to this store under this policy after experimenting (with the full knowledge/encouragement of staff) with some Asics Evolutions that (surprise) gave me blisters after a few miles.  

Since it was the same situation with the New Balance, I called the store and mentioned the 30-day policy.  They said there never was a 30-day policy.  hmm, ok.  I went in and talked to the manager, who said they don't accept shoes that have been run in.  I told them about the Asics I had exchanged….and what did the 30-day trial policy cover if not to allow trying out the shoes?  Well, the policy is only for new/beginning runners and their first pair of shoes.  The manager agreed to the exchange, but only after grumpily pointing out their "big financial loss on these shoes" and having me agree to keep the Brooks because "this will be the last time we'll let you do this kind of exchange." 

Well, I've always gotten my shoes from this store, so they were my first stop.  I went to the shoe section and explained my situation to ShoeGuy.  Our exchange: 

Shoeguy: First of all, don't blame our shoes. It's not the shoes, it's your mechanics.

Me: I wasn't blaming your shoes…..I'm just giving you background information. 

Shoeguy:  When runners get blisters and pain in their achilles, it's not because of the shoes.  People like to blame the shoes, but it's really how they train or how they run.  I've been a runner for 30yrs, and I've had surgery on my achilles, so I know. 

Me: I do overpronate alot - maybe that's the problem? (I show him my feet)

Shoeguy: Ok, there's the problem - you have extremely flat feet.  See?  It's not the shoes.  I would say your problem is 100% your biomechanics.   

Me: So why are the Brooks suddenly giving me problems if I trained in them for 2 years?   Could I be pronating even more these days? 

Shoeguy: You have to realize that running is an impact sport, and you're going to get injuries.  This is just part of running.  I've been running for 30 years, and I get injuries all the time.

Me: So what should I do about New York?  It's only 3 weeks away.

ShoeGuy:  Have you been running in only one pair of shoes this entire time?

Me: Yes.

ShoeGuy: (shaking head) You should have been training in at least 2 different pairs of shoes.  During a single week, I rotate through 5 different pairs of shoes.  Let's see how these Saucony's fit on you….

Me: I really don't want to buy new shoes today.  I just want to figure out why I'm getting a blister and how I can get through the Marathon.  (I show him my blister)

Shoeguy:  That's not a blister.

Me: This is a blister.

Shoeguy:  That's not a blister.

Me: There's fluid inside it.  It hurts.  If I keep poking it, it'll pop.

ShoeGuy: That's not a blister.  That's a hot spot.  There's a big difference. 

Me: Ok, at mile 18 I'm not going to care what it's called. Do you have any advice? 

Shoeguy: Don't wear those double layer socks - you slip around, and that's what causes a blister.  Try not to use BodyGlide - I like locking myself into my shoes.  Otherwise, you just have to suck it up.   I've run many marathons with blisters, and I just sucked it up.  You should also see a doctor and get fitted for orthotics ASAP. 

Running Store #2:

Smaller, but nicer ShoeGuys.  Attentive and genuinely concerned.  They watched me run in different shoes to watch my form and figure out a solution.  One suggested I try a new pair of shoes.  I said I was nervous about trying new shoes this close to the Marathon.  He pointed out, but we already know the Brooks are going to give me blisters.  Hmmm, good point.  

In the end, their advice was to wear the Brooks but use new insoles.   Also, my feet might be used to the Adrenaline 6s, since the current 7s have a different insole.  

They also gave me a bunch of anti-blister gel/tape for free, with lots of good luck wishes.   Very cool, very nice.

Running Store #3:

Like #2, smaller but nice.  One of their ShoeGuys had fitted me for shoes in the past.   His advice was to put the insoles from the New Balance shoes into the Brooks, and see if that works.   He said before I purchased anything new, I should try to work with what I have, especially now.   I liked that advice the best.  

So, I'll probably be shopping more at stores #2 and #3 from now on.   And hopefully, I'll finish Tuesday's SMART workout blister-free.  

French quarter
Originally uploaded by escapevelocity

It's a beautiful day today. Btw, those two cars nearly hit each other.

NOLA
Originally uploaded by escapevelocity

Flying over swamps just outside New Orleans.

All caught up

Ok, I think I've finally caught up with my running logs.  I've rearranged the posts on this page so that the running logs are in the actual order I ran them.  I think. 

New Old Shoes

This whole season, I've been training in a pair of New Balance 767s.  I've really enjoyed them - they fit well, my legs seemed OK, and they were MUCH more cushiony than the Brooks.  Well, over the past 2 weeks, I started developing some stiffness and eventual pain in my achilles tendon (first left side, and now right).  I though the symptoms meant my shoes were reaching the end of their useful life, so on Saturday I went to Luke's Locker to get a new pair of the 767s…..with just enough time to break them in for NYC.  I ran in them on Sunday and Tuesday with no problems.  But on Wednesday, I started developing a blister on the joint of my big toe.  And, my achilles problems were back in full force.  I have no idea why I was suddenly having so many problems - the last time I had a blister was when I was trying out a pair of Asics two years ago.  

So, long story short, I'm back in the Brooks Adrenalines.   I'm really not thrilled.  These are good shoes in the sense that they do the job and have never given me any trouble……but they're SO stiff and hard.  I've even tried looking for inserts or something that I could use to make the shoes feel softer.  Comparing the Brooks to the New Balance, the Brooks feel like I'm running on plywood while the New Balance feel like little pillows.  

But, the sudden achilles pain and random blister got me nervous about wearing these shoes for NYC.  I don't want to find myself at mile 10 with a painful blister on my toe.   I'd end up obsessing over the blister, and the rest of the race would suck.  So, after a long discussion with the guy at Luke's, I decided to play it safe and go back to the Brooks. bleh. 

My longest long run

Another reason I wanted to switch back to the Brooks ASAP is because I'm doing my 21-mile long run on Saturday, and I didn't want to run in bad shoes.   I'm nervous about the run - I was sick the weekend of my scheduled 18 mile run, so the longest distance I've done so far is 14.5.  Plus, if I want to finish NYC under 5:00 (4:59:59 hee), I need to maintain a 11:20 pace throughout.  Can I do it?  I guess I'll find out on Saturday.  

My planned route will be three loops around Memorial (9), then up Allen Parkway to George R Brown and back (~12 to 13).   I got more gu (Accelerade gu), a red blinky thing to wear on my butt (I plan to start at 6am, so I'll have an hour of darkness), and some Wrightsocks (known to prevent blisters).  I'm loading up my little MP3 player, and trying to take things easy before Saturday.  I'm flying to New Orleans tomorrow for work, but it's not a big meeting so I'll still be able to take it easy.  

Oh, and I need to read that damn Garmin manual again.  

Location: Memorial Park track
Distance: 5.7 mi
Temp: 85, dripping humidity. 

Ok, they wasn't actually called Death Bursts, but that's pretty descriptive.  The workout was 800m kick-yo-ass intervals.  Run 600m at 800m pace, then recover for 100m, and then do an all out sprint for the last 100m.   Do 400m for recovery, then repeat. 8 times.  I barely managed to eke out 4.  

We started out with a 2 mile warmup, then arrived at the track.  It was so humid, I was already soaked by the time we finished the warmup.  

Started the workout. The first one was difficult, but I managed to get through it.  By the end of the second one, I knew I wouldn't be able to make it to 8.  After the third one, I decided I was going to stop at 4.  

My paces for each 800m:
1: 8:46
2: 9:33
3: 8:43
4: 10:19

When I started on my 3rd 800m, Matt ran next to me, coaching me for the final 100m.  He said to use the 100m recovery, and as I begin the final 100m sprint, to imagine a train conductor slowly increasing the speed so that I'm at my max at the end.  And remember to pump my arms.  So, as I started the final 100m, I focused on the gradual increase in speed and pumping with my arms…..and suddenly I was running really fast.  I mean, like reaallly fast (for me).  Like run from the cops fast.  I totally surprised myself.  I crossed the line marker, and started my recovery (aka, gasping for air and fighting the urge to lie down in the grass).  Matt ran past, and I'm pretty sure he said something really encouraging, but my brain wasn't registering.   He's really a great coach, and I really appreciate the motivational instructions/tips - he really helps me pull out more effort that I didn't know was there.  I'm sure when I'm finishing NYC, I'll hear him saying "pump those arms!"  

I tried a 4th interval, but I was done.  The last interval was more of a recovery lap than anything else, and while the last 100m was nowhere near the effort of the previous one, I started seeing spots at the end.   hmm, not good.  I flopped onto the bench and stayed put until everyone was done.  The humidity, and that crazy sprint, zapped everything out of me.  Even Hoang said he was drained.  I would have been happy to lie down on the bench for a quick nap. 

Despite the humidity, it was a good workout.  I partly dread Chip's workouts because they're usually really hard - but ultimately, I know those will make me a better runner.   

Check out the super-cool speed graph generated by Garmin for the intervals.  Notice the overall drop in speed over each interval.  Garmin rocks. 

This is one of the best purchases I've made in a long time, thanks to fellow SMARTies Maureen and Bessie.  It's clips securely onto a hat visor, and uses 5 super-bright LED bulbs that are prefect for running along dark, bumpy trails at night.  Plus, it helps me be more visible to cars, which is important since for most Houston drivers, the only things on the roads are them, small mammals (which are usually smushed) and other cars.   Check out a great review at one of my favorite gear sites.