Shifting Gears

This weekend we'll be going just a bit further...going for that first landmark...5 miles.  We'll start exactly the same way, same time, and we'll head north, but this time we'll go another half mile out.  We'll actually go underneath the Santa Monica pier ramp, and keep everything on the flats.  At some point, maybe next week, we'll actually go up the ramp...can hardly wait.


This week, I got both my weekday runs in.  I got out Tues, and this morning.  I have this loop I do around the lake in Silver Lake, and it's roughly a 4 mile door to door route. It involves a lot of down hill, but there are about 4 slight uphills too.  Two weeks ago, I could barely finish a loop, in fact there is a bit of a shortcut I can take, which I did, and I walked probably 4 times.  Now, because I've been doing this for a while, I do longer run durations than our 2/1 group pace.  I do this because I have to be able run and talk pretty much the entire session on Sat. so please don't feel you have to do this....I am a professional, do not try this at home.

Silver Lake today.... a bit foggy this morning.

Silver Lake - 1933...basically the same angle

But the point is that I still have to take several weeks, and that many runs to get my endurance back.  Just this morning I was able to do my entire route without walking breaks.  Now I wasn't going very fast, and I was pretty wiped out, but I was able to complete my route.  Again, I'm not in any way suggesting this for any of our runners, but this is what I need to do.

Now the important lesson here is that when I do these workouts, and depending on how I'm feeling that day, I know I have different speeds which I can go to.  Whether I'm running or walking, I have a slower pace, a normal pace, and even a bit faster one.  I know that it's okay to sometimes use my "deadman walk" after a tough uphill section, or that when I'm feeling better, I can push a bit and pick up my knees and take on that downhill section. The one thing I don't do is to come to a full stop, I keep moving, even if it requires a longer walk, however slow, I try and keep moving, till I get my breathing back...I shift to the gear I need, and use my different speeds, because I'm driving the bus, and I do what is necessary.

I was able to complete my loop in less time than last week, but that is because I did my two runs this week, and last week I only did one.  The time is ultimately not important, the issue is to be consistent and to keep up my workouts, because consistency is more important.  

So as we take on the 5 miles for this weekend, it's not how long it takes you to do it, but that you keep moving and do the distance, make use of your different speeds if necessary. It's only going to get better.


See you Sat,


Walt

Mind Games

This Sat. we picked up a few new folks and a few others either didn't make it or shifted to other groups, which is normal for these early sessions.  Everyone is still trying to find the right pace to get started with.  We still had 45 runners, and we went for a full 4 miles, which we did in 62 min. giving us just a tick over our 15min/mile pace goal.  This is right where we want to be.

What was great was that in just a week, people have already seen the benefits of what repetition, the act of running two weeks in a row, has helped in getting their body in better shape for running.  In other words, running more often, allows you to be able to run better. Practice makes perfect.  It's not just the physical act, one would imagine that we all should be able to run, just like we all know how to walk, one foot in front of the other, but it's a bit more complex than that.

I believe that a lot of us find that we sit more than we stand, walk or run, our life is much more sedentary than say our grandparents.  Not to say we all come from farming stock, but, other than a few professions, we do find ourselves sitting more than not.  This also suggests that we don't have to use our heart muscle or develop our lung capacity to get through the normal day.  So the simple act of running and walking for an hour, is quite an accomplishment.  In fact, it can be down right "unnatural".  For those who have done this before, you know what's in store, but you also know it's different each time.

The other idea here is the mental part.  Okay, so that's something we all probably do more often than not, and that is the mind over matter thing that we do.  We do know how we have to struggle mentally to get past certain obstacles in our daily work and life.  We have to mentally not freak, get totally pissed, or deal with the stress of just surviving.  We do that all the time whether we're sitting still, or lying in bed, trying to get to sleep.

So that mental drive, that sense of attitude of keeping it all together, which already we know a lot about, will also be needed in our long distance endurance training.  It's just that now we have to combine the two, the mental mind games, and the physical act of running, walking and breathing.  This juggling act is what we call a marathon.

So for these next few weeks, months, we are all going to take this unnatural journey and see how far we can take it, a step at a time, a mile at a time.

I'm very much looking forward to it.  

Don't forget to do your weekday runs, it's very important to be able to keep up with the Sat. runs.

Walt

Pat Connelly

Rod Dixon

This week Rod Dixon, our coach for the Roadrunners got back in town and was able to introduce himself to the new runners.  In the past, our coach was Pat Connelly, who basically created Roadrunners into what it is today, and a few years ago, mainly due to the sale of the Marathon, there was a change in overall ownership, and this happened again more recently.  With the change came a change in coaches, and Rod is our coach now. The program has always been changing and improving over the years, just like the marathon course keeps changing.  For those who don't feel they know who Rod is, here is a link to a pretty great video of Rod running in the 1983 New York Marathon.  There are other videos about running tips from Rod.



http://www.youtube.com/watch?v=llfcZUyTJGA&feature=relmfu

 

Settling In

This Sat. we'll be adding just another half mile heading out, that's just about only 8 min. more, which translates to 2 miles out and a round trip of 4 miles total. For those who know the route, this is not quite to the SM ramp, but right at the bicycle rental booth.

It might be a bit cooler, with probably a bit of fog at the beach, which I always prefer to heat or humidity.  What is interesting about these early shorter runs, is my anticipation to get going and do more, but on the other hand these are the building blocks, our foundation to getting us conditioned for the longer runs.  It's really important in these early sessions to just focus on taking it easy and improving our breathing and increase our lung capacity, lowering the heart rate, and running efficiently.  This becomes critical down the road when we go for the long distances.  For those who have moved up a notch, be patient and learn that new rhythm, we all are just settling in.

This past week has been an interesting one, lots of ups and downs, new things happening, it's been a lesson in keeping on top of things and not freaking out too much.  I ran into a very old acquaintance which brought up a lot of mixed emotions, and not necessary good or bad, but definitely gave pause for thought and to think about how much or how little I've accomplished these past 30 years.  I had lunch with another good old friend, who after a few years of really bad finances and tough work situations finally will lose his home, and will still be struggling to meet the future. But then I was also able to reconnect with another old friend, who is doing much better.


So this is a time of turbulent change, both positive and not so positive, and it's in times like this, one has to be that much more focused and optimistic about one's own place within the storm.  I try to find a balance to be realistic, be proactive, and be calm.  That's when my morning runs become that more critical, I need them to get my breathing back, to get my mind cleared, and to get my soul back in a good place.  And that's when I need my Sat. runs to get lost with all the great folks and to run with the pack.


see you early,


Walt

Chet Baker

P.S.  Got into a blusey, bebop kind of mood with all the happenings with this week so I couldn't not think of Chet Baker and his music. His music translates for me the ache and pain of my soul and heart.
The documentary "Let's Get Lost" comes to mind, a great film by Bruce Weber, and the CD of the same title.  I did find this one performance of Chet, filmed in France about a year before his death. If you're in the mood, check it out.
http://www.youtube.com/watch?v=2ZK8TnDIe2w&feature=related


a clip from "Let's Get Lost" doc.
http://www.youtube.com/watch?v=alUSx_X_za8&feature=related

New Beginnings

What a great start we had this past Saturday.  Got to see a lot of familiar faces and a bunch of new ones.  Several of our former RW5 folks bumped up a group or two, which was great to see, and we got a nice return bunch joining back our usual group.

But it was the new faces which were great to see, and there could be a few more based on those who took the timed run.  At the packed auditorium, all the groups got introduced and we held up our pace group signs, and filed out to the parking lots.

I did my usual beginners speech about how the toughest part was just signing up and getting there in the morning, which I always honestly believe, and even though I could tell a few folks were nervous about running, everyone did very well.  

We started off heading north with about 43 runners, and we went a mile and a half, doing our 2/1 intervals, turned around and came back.  We had a water stop right after the turn around, and I just wanted to make sure everyone was fine and did a quick little breather and reality check.  You can tell a lot by just looking at the faces, and it was obvious, everyone was good, and so we finished in just around 44 min, and just under 3 miles.  As simple as that sounds, it was a bit humid with the cloud cover, and I was surprised what a good workout it turned out to be.

It was a good feeling to get back into it, and I have a feeling the group will shift a bit with some more people coming in and others moving out trying other groups.  It's the natural ebb and flow, and with all the best intentions, I know I'll be losing a few folks as the weeks wear on.  But I also know I will be surprised and encouraged by others which I didn't think could pull it off, and what a great reward that would be.


This is the natural order of the human condition, in that we can only hope and try, and sometimes regardless of how earnest we are....things do not necessarily go our way, and then we just keep pushing on, because we know we won't let disappointments tarnish our outlook.

Jessie joins Middle Earth - The Freshman Dorms at UCI

This past Sunday, our family took my oldest daughter to college, we moved her into her freshman dorm at UC Irvine and left her there.  Now it's up to her to deal with this human condition and see how she fares.  I've watched her grow tremendously this past several months, and we all quietly knew this moment would come.  I wasn't sure what to say exactly at that moment of separation, and even though we know she's not that far away, nor that we wouldn't communicate with her....it was still the end of something and the beginning of something entirely different.  My Jessie had grown up.  I looked at her face and it had changed, I told her how proud I was of her, and gave her a hug and walked away.  It was tough.

Jessie and Anna, sisters and best buddies, last moment together.

We know how long 26.2 miles can be, we know how long 6 months of training will take...now I also know how long growing up has taken, and I also know how much more there is to go.  This is just the beginning.


have a great week,


Walt

Come on Down

This coming Sat. we start it all over again....the rigorous training for the next LA Marathon.  It's on March 18th, this year, but we don't have to worry about that right now, we just want to get ourselves back in the saddle again.

As some of you know a few of us were warming up these past few weekends in Griffiths Park, and I got two morning runs in this week, just to get myself physically and mentally back into the routine.  I know quite a few of you kept up the running on your own, and there were others who have been training with the LA Running Club each week at the Totem Pole.

That's all great, but it's the rest of you folks who might not have done very much these past few weeks...months....but not to worry, come on down and join us again as we take it nice and easy down the Strand.  A simple mile and a half out, turn around and mosey on back.  I promise, we'll take it easy on everyone, and I'm sure it'll feel just like yesterday when we were in top shape. 


If you want to coerce some of your friends to check it out, this would be the weekend to do it.  Now, if some of you want to try another group, and go just a bit quicker, this is also the best time to try that out too, since it's only a short run.  I highly recommend those who felt pretty good about their last performance, should graduate up a group or two....since you've heard all my stories by now anyway.

Either way, get there early, the parking lot will be crowded, so I would suggest around 6:30am or so.  We're supposed to get gathered up by 7am, but I'm sure it'll be sometime a bit after that before we actually head out, but I'm pretty sure the lot will be full.

It'll be fun to see who shows, and we'll see what kind of new folks will be joining us.  All your fav PLs will be back....Peggy, Mary, and Nancy.


See you there,


Walt

But soft, what light through yonder window breaks...

Arise fair sun and kill the envious moon.....

Last night with prejudice, I laid out my running clothes and a pair of socks in the bathroom.  This morning I woke at 4:45...tried to sleep more...but it must of been that pull from the full moon, that gravitation surge that all oceans must heed, I was drawn out of bed.  I took my time and tried to put off the inevitable, but I was out the door and running in the dark of morn.

To the West....Envious Moon

It was cool, but there was the scent of humidity, as I stretched a bit, and got running down to the lake.  I didn't make any promises, I didn't make any vows of performance, as I just let the body take over...no false pretense here.  I was pleasantly surprised that I hit my first hill, and I was still breathing easy, so decided to push just a bit to get over the hump, promising to reward myself a walk interval if I did.
Lies...what a greater fool than one to believe such lies...I rewarded myself not with a breather, but continued on down, running with a bit more determination.  Finally did take that walk interval....checked my watch...it had only been 9 min....but still no promises.
Walked my walk, and then finished my run....20 min. 

To the west the moon glowed bright in the cold blue morning, to the east, the first promise of the new day sun cracked the horizon.  It was enough to make one want to quote Shakespeare.....

To the East....Fair Sun

Live to run, run to live,
 
Walt

Great Start

It was great to see all the folks that came out for the first day at the Roadrunners. Even though there wasn't any running, it was still an interesting and entertaining morning.  
The kickoff was basically an orientation for first timers, and there were numerous groups set up in an expo out in the side parking lot.  The morning started early with a meeting of all the pace leaders, and that was great to see all the familiar faces, and then the general presentations followed.

ARC Bell Choir

The first thing to happen was the ARC Bell Choir, which consisted of about 20 some people who played music with all these hand bells. It was pretty fascinating to watch and listen, and after a few numbers they asked for volunteers to join them and learn how to play the bells.  Of course, I couldn't resist, so I got up there and was able to play two bells, "G" was my note and as the conductor pointed to this fairly large music sheet I rang my bells when she pointed to the corresponding notes.  The members of the choir all had some form of disability, and it was fun to join them and be part of their group. 
Coach Rod gave a great introduction, and presented the basic theories of how the Roadrunners program works.  The main emphasis was to start slow, build up the aerobic foundation and to maintain the important weekly workouts.  We also heard from Charlie Hoover, the Shoe guy, Robert from Phase IV on injury prevention and proper nutrition, and finally Kimberly who explained how she developed Yoga for athletes at YAS, the Yoga and Spinning studio across the street from the school.

Kimberly Fowler - YAS

Different PLs were asked to help present each of the speakers, and I got to introduce Kimberly.
So prior to her segment, I got to meet her and get a few more personal notes from her.  What I found out was pretty amazing.  She had completed 13 marathons, a few triathlons, was a rock climber and developed her own method of yoga, specifically for athletes.  But the most astounding bit of info was that 8 years ago, she had been diagnosed with a cancerous tumor in her brain.  She was given about 4 months to live.  She fought that, without radiation or surgery, and basically by sheer will power, mind over matter, she has been able to keep that tumor under control.  The tumor is still there, but she has been determined not to let it take over her life.
Talk about motivation, this woman has what it takes.  It's almost too much to comprehend.
I lost my oldest sister when she was 48 to cancer, after she had fought it off for several years.  I am a survivor of prostate cancer, though I elected to have it surgically removed, so I have some understanding of what this all means.  Too many close friends have lost the battle with cancer and so this was very special for me to be able to present Kimberly to this crowd. 
I asked the crowd to see how many cancer survivors were there with us in the filled auditorium, and a few hands went up. It's something that is very prevalent in our culture today, along with the daily stress, and affected food, so whenever I have a chance to speak to the issue, I do.
It was an honor to meet Kimberly for that brief moment, and I will definitely check out her program.
All these folks will be speaking and consulting throughout the training season, and hopefully we all can take advantage of  their knowledge and expertise. 

Dean Nakanishi - AADAP

Among the numerous charitable organizations out in the expo, asking for runners to choose them as the recipients for sponsorship was AADAP, the Asian American Drug Abuse Program.  I've heard about them over the years, and was able to meet Dean, their director and found out we shared a common friend from way back. We were the "OGs" the old guard, talking about the way things were. In another blog, I'll go more into what has changed, but it was good to talkstory with Dean.


So ultimately, it was a very engaging morning, and we didn't even run, which means I'm that much more enthused about next week when we really hit the pavement and get this program back on the streets.


Have a great week, go out 2 or 3 times, and just do some simple warmups....walk/jog, whatever feels comfortable...maybe 20mins. or so...just to get those legs back, and we'll be hitting 3 easy miles next Sat.


Walt

Sat Roadrunners Kickoff

Westminister Elementary School - Main Street and Abbot Kinney, Venice, CA.

This Sat. the LA Roadrunners will have their welcome and kickoff gathering at the usual location in Venice.  It starts at 8am, as runners will be able to register outside the auditorium at the banana tables.

There will not be any running this weekend, that will officially start with a 3 mile run next week. What will happen this week will be several speakers inside the auditorium which is planned to start by 8:30am.

There will be a welcome by Ginger Williams, the new director of the Roadrunners, followed by a report about the Marathon by the Race director, and then there will be 5 - 15min. presentations by Rod, our coach, and other specialist who will address issues such as proper shoes and fit, injury prevention, proper breathing and yoga, and proper nutrition for runners.

I think this could all be very interesting, since we usually miss these speakers during the regular season, plus the fact that I've been asked to help introduce one of these special guests.

Plus outside there will be tables where groups will have different charities which runners can sign up for.  The idea is that you would have other folks sponsor your run and donate to the charity you select.


So come on out and check it all out.


Walt

Fun Runs

As we get set for another season of training with the Roadrunners, there may be some who might still be on the fence about joining up again, that's totally fine.  Ultimately you will find what works best for you, and running is one of those things that can't be forced.  I know that there are times when I just can't seem to get moving.  But then again, I know I should get out and do something, because the longer I don't do it, the harder it will be to ever get going again.

Obviously we all have had some experience with training, or you wouldn't be getting this message. So, however you do it, you know that at some point you have to do something for your body, your mind, and your soul.  It's never too late to make the effort.  I know I need the motivation of the group to keep me at it, because when I don't, the entire system starts to bog down, and that's not good.


Minerva, one of our runners passed on this article from a magazine called Competitor. 
http://www.zinio.com/reader.jsp?issn=8587-6864&o=ext
The article in question is on page 32, just enter that page in the search and it'll come up.  It's a funny exchange between a runner and a non-runner, trying to get the non to start running.

What this also points out to is the Tinkerbell Half marathon at Disneyland, which is sold out already.  It's on Jan. 2012, and it's for women. 


So here's the idea: there are numerous half marathons, 10Ks, and even 5K fun runs throughout the year, including Mud runs.  So if the idea of spending 5 months training for a full marathon is just too daunting or too difficult to schedule for, then find other shorter runs that get you back out on the streets again.  Find an event down the road, then call up some good friends and/or workmates, and encourage them to join you in this endeavor, and just sign up for it.  Hey, maybe even offer to pay for their fees, all they have to do is join you for a few weekends and you'll show them how to train, how to run/walk using intervals, how to hydrate properly.

My wife has signed the entire family to run the Universal 10k in Dec. The course runs through the backlot of Universal studios, which means it's hilly, but it could be fun.....

Anyway, think about it and then go sign up for something.  You know once you pay the money, you're committed. 


Walt

Great Run at the Zoo

 It turned out to be a great run on Sat. We had another well attended session as folks I haven't seen for awhile come out and join us.  That's what made these past few sessions so great was the mix of people coming out and just joining in on a fun run.
I love it when the Roadrunners get started and I know we'll have some pretty large groups, but these past few weeks with the smaller groups, which are quite a bit more intimate, really felt special. 
Starting a bit earlier was fine, and this made for a bit less crowds on the running paths. We did our usual 4 mile loop and finished in less than 57 min. for a pretty good pace.

Johanna,Patrick,Kathleen,Kelly, Michelle,Arlene, John,Joel, Minerva,Luc,

A few of the runners are training for the Nike Womens' Marathon which will be held in Oct. up in San Francisco, so after our short run, they went past Train town to work on the back hills. (let me know how that went.)

I decided to try my new phone out and took a couple of shots. (sorry Maggie, you left too quickly).  So I finally decided to join the "smart phone" crowd, got a Samsung Galaxie phone which has all that touch screen stuff.  I've been avoiding this for a while since I never wanted to have a phone smarter than me, but finally caved in.  I'm still having problems since my fingers are so fat, it's hard to type on that screen.
But it's good to try new things, just like this blog, or getting back into running.

Walt

Last Zoo Run

Greetings,
Just checking to see if any folks will be interested in one more Zoo run before the Roadrunners training season gets started.  I'll probably head out there anyway, but I'll wait for you if you plan to come on out.
Because some folks might have a busy weekend, we'll start just a bit earlier to beat the heat, meet at 6:45am, running by 7am....snooze you lose.


I'll probably do our usual course, start from the Camel in the parking lot, head South along the golf course, continue on the closed road, hit the fence and turn around.  Round trip of 4 miles...easy breezy.


Next week, will the be sign ups for the Roadrunners at the Venice school, but I don't think we'll actually be running, the running starts on the 17th with a 3miler.  But I'll be at the school, so this would be the last time to meet at the Zoo.


If you're not planning on joining the Roadrunners, that's fine, but if you still want to get some running in, and you're on the eastside, Griffiths Park is a great place to just get out and do a workout.  There's always plenty of people out there, and the parking is always free.


So have a great weekend, best of luck to those running the Disney Half, and hope it doesn't get too warm.


Walt