2017 Goals

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When it comes to running, the crazy things that I do are carefully planned out. No last-minute craziness here! Two years ago I set my running goals in time format: I wanted to be able to run distances that I had already run, just faster. In 2015 I set new PRs at the 5k, 10 mile, half and marathon distances, while running 237 miles further than I did in 2014. In 2016 I set out to focus more on long run training in order to tackle my first ultramarathon. My last long run before the ultra was Space Coast Marathon, where I PR’ed by 12 minutes and was able to do it with a negative split. While a successful 50-miler was the big goal for the year, I believe the marathon PR was a bonus and a direct result of the many 26-mile-plus long runs that I wrote into my training plan.

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What are your goals?

So what could I possibly have planned for 2017? I have three goals for the upcoming year, and for those who have called me crazy in the past, you’ll likely need that word three more times before you’re done reading. Santa didn’t bring much in the line of material gifts this year, but he left me a full dose of lunacy!

First up is a goal that I will start on January 7th and complete on February 5th. I am currently a member of the Half Fanatics (Saturn level) and a member of the Marathon Maniacs (Bronze level), and qualified for both simultaneously, giving me Double Agent status, level one of ten. I accomplished this two years ago by running 3 marathons and 4 half marathons in the same 90-day period. Back to my goal… I am going to be moving up to Double Agent level 3 and moving from Bronze to Gold as a Marathon Maniac by running 4 marathons and 4 half marathons within 30 days. I’ll be running the Disney Half and Full marathons (Goofy Challenge), Best Damn Race Jacksonville half, Shark Bite half, Clearwater Distance Classic marathon, Celebration marathon, Best Damn Race Safety Harbor half, and Tallahassee marathon within those 30 days.

That’s just goal #1 – there are still 11 months left in the year!

Goal #2: The race director for the Daytona 100 and Daytona 50 has announced a sister race in northern Michigan in June and I plan to do two things I have never done before. I will be going to Michigan and I’ll be running the Lighthouse 100 mile race. My goal is to finish the 100 miles of this race within the cutoff time of 30 hours. I’d love to bring that time down, but given the struggles that I faced near the end of the 50-miler earlier this month, and the fact that the Lighthouse 100 has “rolling hills” (where the Daytona 100 had max elevation of about 15 feet above sea level), I’m setting the goal 6 months out as finishing all 100 miles within the 30 hour limit. Also, at this point I have no idea if I will have a crew or will be running solo. Doing it solo will no doubt slow me down a great deal.

Have you called me crazy yet? But wait, there’s more!

Goal #3: Six months to the day after I run my second ultra and first 100-miler I’m going to run another 100-miler. I’m returning to the Daytona 100, this time to run the full 100 miles rather than the 50. Ok, so where’s the goal? In Michigan in June I plan to finish; in Florida in December I plan to finish in under 24 hours. I’m upping my finish time goal by a full six hours in six months. I plan on using the Michigan race as a learning tool to be better prepared and better trained by December.

Goal-setting is a good way for me to get the process started toward improvement. What keeps me on track is the accountability that involves my friends, family, and fellow runners. Even if you don’t know what it takes to prepare for a 100-mile race, I’ll bet you know what an excuse sounds like. If I’m throwing out excuses instead of miles, please feel free to mention it to me, however you see fit! I’m not setting big goals to try to be better than anyone, with the exception of who I am today, and that doesn’t sound crazy at all.

 

Racing season is coming to a close

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As much of the northern half of the country is looking forward to the warmer weather and the beginning of racing season, highlighted with next Monday’s Boston Marathon, those of us in the sunshine state are saying goodbye to racing season. Yes, there are a few races available May through September, but not many comparatively, especially if you’re looking for distances from half marathon through ultra. Overnight lows of 70 degrees-plus for 3-4 months straight pretty much eliminate the possibility of long, competitive runs.

As I look back on the past six months I see a number of highlights, and overall a season that I am happy with. My first race of the season was the Marine Corps Half Marathon in Jacksonville, FL where I posted my current PR for the 13.1 distance. I had set a goal time of 1:45 but finished in 1:48:19, beating my previous PR by just 38 seconds. Still, it’s a PR and a great start to the season.

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Marine Corps Half finish line

October’s other race was my second running of the Lighthouse Loop Half in Port Orange, FL. Severe anxiety and stress joined me at the starting line that morning, and after three miles at a pace that would have given me that 1:45 time my heart rate was over 185. I backed it down, took some walk breaks, and finished in 1:59:00.

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Lighthouse Loop Half bling!

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Space Shuttle medal #2 from Space Coast marathon

Thanksgiving weekend I ran my fourth marathon and grabbed my second PR on the Space Coast Marathon course (first was my first ever marathon, but still). I bettered my 2014 time by 16 minutes, but still did not have a good handle on the 26.2 distance. Even with 20 and 22 mile training runs, getting past 17 miles in the race is something I struggle with, and have always gone to walk/run by that point, if not before. Goal number one for the remainder of 2016 is to become better at the 20 to 26 mile distance. I will run a marathon without stopping to walk. If I can’t then that 50-mile race will be a long December day.

 

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Finishing marathon #5 in Cape Coral

2 weeks later I drove to Cape Coral, FL for another marathon, hoping for the nice cool weather we had race morning the previous year. At the start of the race it was 66 degrees, but by the finish we were in the low 80s. This definitely did not feel like December! The paramedics were treating runners just past the finish line by the time I got there. Again my first 17 miles went pretty well, but at that point I switched to a 1/1 walk/run and finished in 4:50.

 

 

 

 

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Disney bling! Everyone needs some of this.

January brought me two races, both at Disney World and both in the same weekend. I elected to “only” do the Goofy Challenge this year, where last year I finished the Dopey Challenge. My plan was to run a steady half between 9:30 and 10:00 per mile in order to save something for the full the next day. Mission accomplished on the half (2:07:14) with very even splits. The full, however was the most difficult of the six marathons that I’ve done. On that race day the run/walk intervals started as we were leaving Animal Kingdom, or around mile 13.5 for those of you not lucky enough to have run this course. Goal time: 4:30, actual time: 4:57. Still, it’s six marathons attempted and six completed.

KIMG0763February brought me a couple of races, starting with Best Damn Race in Safety Harbor, FL. Beautiful morning for a race and I finished about 66 seconds behind my 13.1 PR. Happy day! The next day I ran a virtual 10k with a couple of friends. We completed our 6.2 miles at Disney’s Boardwalk area (hotel area between Hollywood Studios and Epcot). The pace was nice and easy which was fine with me!

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Best Damn Race Orlando with Joy

Two more races during March: First was Best Damn Race Orlando half marathon which I ran with a friend. She was recovering from strep throat so the goal was to finish. Mission accomplished. Later in March I ran my first relay event – the Sarasota Half with another friend. I was somewhat disappointed with my time for the 6.9 miles that I completed, but I achieved two PR’s that day. My first relay half (automatic PR) was done in 1:57:08. I also achieved a heart rate PR – when we sprinted for the finish I hit 196 bpm, breaking my assumed max HR of 192.

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Sarasota Half Relay with my teammate Krissy

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UCF Storm the Campus AG award plus U, C, and F medals

April will finish with 3 races, although only one is complete. The third annual Storm the Campus 10 miler was my 50th race since my first race on November 1, 2013. I was trying to break 1:20 for ten miles, but finished in 1:22:20, good enough for second place in my AG. Races 2 and 3 for the month will be this weekend as RunDisney heads back to the parks in Orlando for the inaugural Star Wars Dark Side weekend. I’ll be running the 10k on Saturday and the half on Sunday. Can’t wait to run in the parks again!

After the Star Wars races this weekend I’ll be doing 6 weeks of heart rate training, where none of my runs will take me above 140 bpm. I’ll also be increasing my weekly mileage slightly from about 33 to around 40. After that I’ll continue to increase my weekly mileage and my long runs throughout the summer, peaking at 58 miles per week in 4 runs per week by mid-November. After a 3 week taper I’m running my first ultra, a 50-mile oceanside run from St. Augustine to Ponce Inlet on the east coast of Florida. Yes, I have a goal time already for this and no, I’m not ready to share it yet, but you can bet it’s not what you’d expect for a first time ultramarathoner.

Best of luck to all of you as you enter your racing or training season. There are plenty of PR’s still to be had out there – grab yours!

 

Heart Rate Training Seems to Work!

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For the past 8 days now I have been focused on heart rate training, and surprisingly I am seeing positive results already. I expected to see improvement but assumed that it would take some time before I saw the type of results that I’ve seen. I also want to point out the fact that I use words like slow and slower in this post. In no way am I attempting to compare myself to anyone else or label anyone as a slow runner. A 12:00 mile pace may be a goal for some runners and that’s fine because we all work from where we are. Having run a 22:04 5k, backing down to some of the speeds necessary to stay within my target heart range has been quite an adjustment for me. Your mileage may vary 😉 I also want to note that I have been fasting for each of the runs that are discussed here as I’m teaching my body to burn fat more efficiently (also in the Maffetone plan).

What is heart rate training? Basically it’s a system that was put together by Phil Maffetone that helps determine your optimal training heart rate zone; a zone that keeps you in your body’s aerobic system rather than the anaerobic system which stresses your body more. After reading all of the details I was able to determine that my training heart rate should be between 135-140 beats per minute (the formula allows for 130-140, but I have elected to shorten that window). In order to benefit from the heart rate training I will need to keep my heart rate in the 135-140 zone during all runs as well as all cross-training activities. Using running as an example, this means that once I get my heart rate up to 135 I need to stay between 135 and 140 until the workout is finished. The bad news is that this pretty much eliminates the possibility of run/walking for those that typically run using the Galloway Method because walking would lower the heart rate below the bottom end of the range. This also eliminates strides, intervals, repeats, tempo runs, fartleks, ladders, progression runs and any other attempts at working on speed. It’s temporary.

Last Tuesday I set out for my first crack at this different type of training before the sun came up. As it sometimes does, my heart rate jumped way up right off the bat (164 max), but after about three minutes I was back in my target range, finishing the first mile in 10:27 with an average  of 141 bpm. Yeah, this type of training takes a little getting used to, especially if you’re used to running by pace more than feel. As expected the remaining miles were each slower than the previous mile: 11:12, 11:45, and 12:00. The final half mile was on pace to be even slower than 12:00. Overall I averaged 11:27 per mile and a 138 heart rate.

Without knowing exactly what to expect I just accepted these numbers as my starting point and decided to run the same distance each of the next two days to make comparing data from day to day a little easier (#NumbersNerd). On Wednesday my first mile was about the same (10:29/131bpm) but the other miles showed more and more improvement: 10:31, 10:47, 11:07, and the final half at 11:19 pace. The day’s averages were 10:48 and 135bpm. Interesting…. About 40 seconds faster per mile with a lower heart rate. Thursday was a split compared to Wednesday, with some numbers better than Wednesday and some worse. I’ll post the specifics below if you’re interested.

Saturday’s run was different on many levels (non-fasting, run later in the day under hot sun, higher stress, etc.) and the results reflected the differences. I’m going to skip the specifics until I can determine which elements affected me and which ones didn’t, but the entire run was done trying to stay in the 135-140 range.

Sunday was a longer run, so I checked the numbers for 5 miles (to compare to previous runs) and for the full 8.2 miles. More improvements! At five miles I was averaging a 10:44 pace and 135 bpm, and for the full run, an 11:09 pace and 136. Yeah, I averaged a faster pace for 8.2 miles than I did 5 days ago for 4.5 miles and at a lower heart rate. Hmmmm, I’m seeing a trend that I like. My sixth run, a week after my first run: 10:20 average pace for 5 miles at 134 bpm. Last Tuesday was 11:27/138 bpm! That’s 67 seconds per mile faster at a lower heart rate. Today’s first mile was at 9:44 and a 127 heart rate! I’m actually having trouble getting my average heart rate for the first mile high enough without going over the 140 mark because it is increasing so slowly.

I have plans to continue this training for about six weeks and if the improvements keep coming the way that they have so far….. I am getting excited to think of the possibilities! If you have any questions about this training method that I might be able to answer please feel free to contact me. There are more details about the Garmin that I use here. If you are looking for more details about the Maffetone Method, the formula to find your training zone, etc. then please click here. Other useful Maffetone links include the MAF test and The New Aerobic Revolution. Thanks for listening to me ramble and best of luck on your training.

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Heart rate values are average/max for each mile




Getting Goofy With It

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Last weekend I had the chance to run at Walt Disney World again, and like each time before I was consumed with anticipation. Disney World has always been a special place to me and having the chance to run races there makes it that much more special. This year I took a step back from the Dopey Challenge that I ran last year and opted for “just” the Goofy Challenge. For those unfamiliar with these challenges, the Dopey Challenge is a 5k on Thursday, 10k on Friday, half marathon on Saturday, and marathon on Sunday for a total of 48.6 miles. The Goofy Challenge consists of only the half and marathon for 39.3 miles.

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Epcot entrance at 3:45am

I went for packet pickup on Wednesday after work, but pretty much breezed past the expo, except for meeting up with my friend Megan who was working in one of the booths. Next up in my preparation was Friday evening. While I was putting my bib on my race shirt and getting my gear ready, my daughter was making a sign. She had decided that Saturday’s half was a good time for her to make her first cheering appearance. So when 3:15am came we were both ready to leave for EPCOT. Her plan was to take the monorails from EPCOT to the Magic Kingdom and then find a good spot on Main Street. Mission accomplished as she ended up at the end of Main Street just before the bridge to Tomorrowland, an easy place to find her. While she was settling in there I made the 20 minute walk to the starting corrals and then waited for the start of the race. Right at 5:30am the wheelchair competitors were off, followed closely by corral A, then B, and by 5:35 the 500 or so runners with me in corral C were watching the fireworks go up, signaling for us to go! The WDW Half Marathon was underway.

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Each corral gets their own fireworks when it’s GO time!

For the first eight minutes I watched my heart rate spike as high as 178 but then settle in to the 150s for a half mile, then low 140s. This was a good place to land considering I had been training less than I wanted to after my two recent marathons. The first five miles took us down the road toward the Magic Kingdom, through the MK toll plaza and parking lot, past the Transportation and Ticket Center and the Contemporary Resort. In the sixth mile we entered Main Street in the Magic Kingdom, where I remembered to look for my daughter. I found her right where she said she’d be and she quickly flipped her sign around from the side that said “Motivational Sign” to “Go Daddy Go”. She yelled some encouragement and I quickly made my way into Tomorrowland, Fantasyland, through Cinderella’s Castle, through Liberty Square and Frontierland, and out of the park.

The next 6 miles take runners from the back of the Magic Kingdom past the Grand Floridian and Polynesian Resorts, over a couple of bridges, and to a side entrance into EPCOT. The last mile or so took us through the Future World portion of EPCOT, past Spaceship Earth (AKA giant golf ball), and out into the parking lot for the finish. Knowing that I still had 26.2 miles to run the next day I did not push the pace at all, though I did speed up for the last half mile or so. My splits were right about where I planned them to be: 30:37 for 5k (9:52 pace), 1:01:11 for 10k (9:51 pace), and 2:07:14 at the finish (9:43 pace). I did not feel any aches and pains in my legs, though the bottoms of my feet were still sore from the previous two marathons. My feet would be my only question going into day 2 of the Goofy Challenge.

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Half marathon is done – shiny new Donald bling!

Between races I met up with Steph who was working at the expo. I also met up with Gelcys and a bunch of other runners at Disney Springs before enjoying a quiet evening at home. Before I knew it, my 2:45am alarm was going off. Soon I was headed back to EPCOT, this time without my daughter. The car ride, parking, bag check, walking to the corral, and waiting – pretty much the same routine as the day before. We did get started a few minutes later on Sunday, with corral C not entering the course until 5:42. Although I had done a bunch of training to make a run at a sub-4:00 marathon, this was not going to be the day because I knew it would be a mistake to even try. I set off at around 10:00 per mile with the first 8.5 miles being pretty much the same as the half marathon course, though there were a couple of different turns inside the Magic Kingdom. We ran right past where the WDW Speedway used to be. In previous years the marathon included a lap around the track, but this past fall the speedway was taken out.

My official splits had me at 50:43 for 5 miles (10:09 pace) and 1:41:34 at 10 miles (10:10 pace) so I was pretty much just running along at my easy, long run pace. Miles 8.5 through 12 were uneventful on the road to Animal Kingdom. In and out of Animal Kingdom brought me to the halfway point in 2:12:55 (10:09 pace). This is where my race started to unfold. I stopped to walk for a minute, then back to running. Six minutes later I walked again followed by ten minutes of running. I was just past halfway and had already taken a series of walk breaks. I continued to walk/run all the way to and through ESPN Wide World of Sports and then back to Hollywood Studios. I passed the 20 mile split at 3:38:27 (10:56 pace) and at that point was just hoping that I could hold on to beat my slowest marathon time to date.

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Goofy Challenge, Marathon, and Half medals

Around the end of mile 23 we headed into Hollywood Studios for about a mile then it was along the boardwalk back to EPCOT, around World Showcase, back through Future World and out to the parking lot for the finish line. I was not able to stay below my previous slowest marathon time of 4:53:47. I finished in 4:57:00 after a second half in 2:44:05. Needless to say I was disappointed, especially considering that I finished better a year ago while completing Dopey AND had a long marathon training season this past year. Someday I’m going to figure this marathon thing out!

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Another RunDisney race weekend comes to a close.

2015 is running away

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The end of the year brings a time for reflection and for those of us that set goals, a chance to compare actual events to the goals we have set. Although there was much improvement in my training and running overall, few of my goals were achieved. My racing was nearly cut in half from 2014 as I dropped from 28 races to 15, including the 4 races in 4 days known as Dopey Challenge. Even with this I still feel like 2015 was a strong year for me.

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“C” finisher medal and AG award

A year ago I set several goals for myself and I’m not really sure how I planned to achieve them all, but I did manage to get some of them. My 5k goal for the year was 22:00. On July 4th I ran my only 5k for time and finished in 22:04. Pretty close to goal, but not quite. My 10-mile race goal was 1:20:00 and I finished the Storm the Campus 10 miler at UCF in 1:20:54. Again, really close. Placing 3rd in my AG took the bite out of that one at least. My 10k goal for 2015 was 47:00. The only 10k that I did was part of the Dopey Challenge last January and I was not running for time. I did, however, use the 10k distance for tempo runs on the treadmill several times over the summer, where I beat 47:00 three times with my best being 45:02. My half and full goals were set at 1:40 and 4:00 respectively (and I was really pushing for a BQ time) and it’s safe to say that those goals will stay in tact until I can reach them. I did set new PRs in both distances in 2015 with the Marine Corps Half Marathon completed in 1:48:19 (38 second PR) and the Space Coast Marathon done in 4:31:38 (PR by 16:01) .

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Six medals for completing Dopey!

I also set a goal to run 1600 miles in 2015. I finished the year with 1523 miles, 77 short of my goal. I started the year off with some injuries and exhaustion due to over-training and racing too much, so I was forced to take some time off to heal. Either way, 1523 miles is a number that I’m happy with. It’s almost 20% higher than 2014’s 1285 miles and I ran fewer days in 2015 than the prior year so my mileage per day was up by 25%. I also improved my consistency by staying over 100 miles for 11 months this year, including the past 10. Let’s keep that going!

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Another running venture that deserves mention is the fact that I worked with a coach for a couple of months. Sort of. I hired a coach and occasionally heard from her but the whole thing was a disaster. Eventually I found out that there was a personal issue that started at the same time I hired her, which led to the communication breakdown. In addition, I made improvements in the area of cross-training, but not nearly to the level that I had targeted. I have been going to a gym since April, though the frequency of those visits has dropped off in the past two months since I’ve been in taper and recovery mode almost nonstop.

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I also wanted to mention two highlights from today’s final run of the year. First, after a mile of warm-up I did an all out sprint for a quarter mile. I did this last New Year’s Eve as well, with a time of 88 seconds. Today’s time was 79 seconds with a peak pace of 4:40/mile. If only I could hold that pace! Near the end of my cool down miles I ran past a house that I’ve run past probably close to 200 times. This time there was a 30-ish year-old man at the end of his driveway who started cheering for me like I was in a race. He said, “Right on! Keep going! I’m so proud of you every time I see you run by here! Hi-five! Alright!!” He hi-fived me, I thanked him, and proceeded on with a little extra pep in my step. I have no idea who he is, but he made my day.

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As for 2016 goals, I haven’t decided on much yet, other than continuing to chase the time goals that I have for different race lengths. I have a new strategy for my next marathon training cycle, where I am going to attempt to solve the heart rate issues first and then work on getting faster and better at handling distance. A new training program means I don’t know what to expect for total miles for the year, though I would like to be able to surpass this year’s total.

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Time to get 2016 started!

The wall

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Typically for runners the wall is a bad thing. Dreaded even. In this case, the wall is an actual wall located in a room in my house. This wall has been the home of my race medals and a few dozen thumbtacks used to hold them onto the wall. As of today there is not a thumbtack in the wall.

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The wall before Christmas

My daughter came up with the idea that a proper medal holder would look better and would be more appropriate. She got some help from my dad and stepmother and ordered a medal holder specifically to hold my RunDisney medals since Disney has been a special place to me for about 35 years. When Christmas Day came and I opened the gift from my daughter I was truly surprised and felt that now these medals that I worked so hard for could finally be displayed in a proper manner. I had previously displayed the RunDisney medals across the top row of my wall, but this Disney-themed display unit was going to look much better.

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Disney-themed medal holder ready for some bling!

A few minutes after I opened my daughter’s gift, my dad handed me another package to open. Before I could start removing the wrapping paper he started explaining that there’s an interesting story that goes with this gift. Now I’m scared, especially with my dad. Once the package was open I saw another medal display unit which read “Always earned, never given.” Before I started running I was familiar with this phrase but never paid much attention to it. After the amount of effort I put into learning to run, getting faster, going further, and reaching goals, I have learned the value in this phrase.

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Another medal holder. Is this a hint?

Remember that story that dad had for me? Apparently he had ordered this for me (playing on my daughter’s idea) and it arrived bent (at about a 30 degree angle) due to some mishandling by the delivery folks. Dad called the company and explained what had happened, emailed them a couple of pictures, and they sent a replacement right out. They told him not to worry about the damaged one because they would collect the damages from the carrier. So dad got to work and got the steel holder about 90% of the way back to its original shape. He gave me the damaged piece and told me that if I could finish straightening it then I could have an extra one. I knew someday that having a rubber mallet would come in handy!! Challenge accepted.

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Disney medals

 

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Medals from UCF, Best Damn Races, Space Coast Marathons, and Final Mile events

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The rest of my race and virtual race medals

The wall is now complete and neatly houses almost 50 medals from 5k, 10k, a5k, 10 mile, half marathon, and marathon races, multi-race challenges, virtual races, and an age-group award that was a medal. If I figure out a way to do it I may add my finishers crown and four other age group awards to this wall somehow. I just have to figure out how to do it.

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The wall has been properly decorated

 

 

 

Don’t do this during a race

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There is definitely a learning curve when someone decides to take the plunge and start racing. There really are a lot of things that you need to learn in order to make the most of your experience, and in some cases, make it through the race. For example, I had been a runner for just a couple of months when I ran my first half marathon. I had never run more than 10k, and I had only done that twice (once was the day before the half). I remember asking my friend Steph about the concept of eating while running, how to do it, what food would be available, if I should stop to take in the food, etc. Of course, this conversation took place in the starting corral so my options were limited.

If you’re not familiar with the answers to these questions then you may not know about a handful of other topics that I witnessed during my marathon a week ago. They may seem so obvious to an experienced racer that these items might get overlooked when a veteran gives a few tips to a new runner. For example, be aware of where you’re going on the course. I’ve run 44 races and have yet to find one that is without a challenge or fifty within the course itself. Some have you going on and off of sidewalks, running on the road and then on a trail, running alongside traffic, or even running on 100 year old brick streets in downtown Orlando. In last weekend’s race there were 30-inch tall orange cones set up about 100 feet apart which were meant to mark the left edge of the racing lane. At least one runner didn’t see one of these cones, ran into it, and was knocked to the ground. She was about a tenth of a mile into the race with several hundred racers behind her. Luckily she was not seriously hurt and was able to keep going. Tip: Look where you’re going!

Three other things that I noticed during this race were all done by the same runner. “Jerry” went out pretty quick, though the first time I saw him was when I passed him around the 1.5 mile point when he slowed to a walk to catch his breath. He soon passed me back. Then I passed him again. I didn’t catch him every time he walked, but I did pass him for good around mile 4. It was the eighth time that I passed him. I’m hoping that this was a new racer mistake and not his racing style. He finished his half in just under 10:00/mile pace and the reason I know this is because he wore his bib on his butt (mistake #2). Most racers that you pass (or pass you), you never know their number because they wear their bib so it is visible from the front. This is so racers can be identified in race and finish line photos. Unless someone was taking pictures of Jerry’s butt, all of his free race photos will remain unidentified.

Jerry’s third mistake happened at a water stop. He grabbed a cup of water from one of the volunteers and quickly drank it without stopping then crumpled up the cup. He held onto the cup until he reached a trash can set up by the volunteers, then threw the cup on the ground right next to the can. Really? It wasn’t like he missed, he practically laid the cup on the ground next to the can. Please remember that these races would not happen if it wasn’t for the volunteers that support them. We don’t need to make their jobs any harder.

The final tip that I have for you also deals with the water stops. In any race longer than 10k you should be hydrating during the race. If you can’t run and drink at the same time then walk for 15 seconds and drink. Last week’s race was very hot and humid with temps in the lower 80s by the time I finished, and half of the marathoners were still on the course when I finished. Right at the finish line I saw paramedics working on someone who had finished just before me. I’m guessing it was some form of heat exhaustion just because of the weather. Even if it wasn’t, the reminder is a good one: consume fluids while you’re running long distance.

What other things have you seen runners do during a race that are easily avoidable mistakes?